GFChris

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  1. Thanks
    GFChris got a reaction from TheJustinB in Headache meds   
    Tylenol is fine, and would be the preferred option, as ibuprofen is an NSAID, which can disrupt the lining of the gut.
    Fingers crossed that you don't get a headache, making this a non-issue.
    As an aside, this has been answered previously on the forum. Easiest way to search the forum is from Google. Type Whole30 followed by whatever you're looking for, and you'll get links to the results.
  2. Like
    GFChris got a reaction from Ermatlanta in Brands of coconut milk that are compliant?   
    The Trader Joe's coconut milk in the can is compliant.
  3. Like
    GFChris got a reaction from Hadley F in Day 30 and extremely dissapointed!   
     
    Sorry you had a bad experience.  To comment on a few things:
     
    Regarding carb-dense compliant options, there are other choices besides potatoes, sweet potatoes and banana. These include winter squash, beets, jicama, rutabaga, carrots and parsnips.
    On the discomfort, I wonder what percentage of your vegetables over the course of your Whole30 were raw vs. cooked?  Some folks have a lot of bloating/GI issues with raw vegetables.  Another possible culprit: there are the cruciferous and FODMAPs as well that can bother some people. There's lots of past discussion about all these scenarios in the forum. Perhaps, like the eggs, you've indirectly discovered that certain vegetables, or how they are prepared, bother you.  
     
    If you don't like ghee, making your own clarified butter is another fat option. I personally use that and coconut oil as my two main cooking fats.
     
    On why rice is excluded on the Whole30, there is an entire chapter in It Starts With Food that explains why this, along with all other grains, are not part of the plan. In brief, it doesn't meet Whole30's good food standards of promoting a healthy psychological response, promoting a healthy hormonal response, promoting a healthy gut,  supporting immune function and minimizing inflammation.
     
    As you reintroduce items and resume riding your own bike, I sincerely hope you feel better soon and wish you good health.
  4. Like
    GFChris got a reaction from Annabee03 in Whole30 Sample Reintroduction Schedule   
     
    FWIW, this is similar to the reintroduction protocol my registered dietitian used when I did an elimination diet through my doctor's office back in 2006 after food allergy testing. As I recall, the rationale for having the food in question at all three meals was to be sure you ingested enough of the food group to conduct a sufficient test for sensitivity.  If you feel crummy after 1 serving, that might be enough to stop. If you feel fine after one serving or you're not sure, it's another good reason to have the item in question at all three meals (or, if you have unclear results after 1 day, add another day of testing said food group).
     
    EDIT: the order in which you reintroduce food groups doesn't matter. The Whole30 reintroduction schedule is a sample of one possible order.
  5. Like
    GFChris got a reaction from NalaPlus3 in What to Eat While Camping   
    No discussion of compliant camping food would be complete without a link to the Whole30 What's in your Cooler article 
  6. Like
    GFChris got a reaction from groovyEli in Success for Women over age 50?   
    There is a past thread of people over 60 who did a Whole30 here. 
  7. Like
    GFChris got a reaction from RandiW in Help! Day 17 and feeling worse and worse   
    Ok, a few items stand out for me.
     
    First on compliance: confirm that your ham, deli turkey and pickles are compliant. 

    Secondly: smoothies are discouraged on a Whole30, especially fruit-heavy ones.  The idea is to chew your food vs drink it, as chewing is more satiating.  

    Third: I wonder if you're eating enough? Have you seen the meal template? For best results, each of your three main meals should have 1-2 palms of protein (where a palm is the length, width and thickness of your palm), 1-3 cups of veggies and the appropriate amount of a compliant fat.  Don't let fruit push vegetables off your plate.  Pre workout meal is protein and fat (no fruit - nuts are a fat on a Whole30), and post workout meal is protein and carb.  I would start with bumping up the protein. When eggs are your sole protein, the serving size is the number of eggs you can hold in 1 hand without dropping them. For most folks, that's 3-4 eggs.

    Do you like red meat?  Also try incorporating that in your protein rotation.



     
  8. Like
    GFChris got a reaction from LynnxH in Extreme fatigue during workouts   
    In the transition to becoming fat-adapted, it typically takes folks 2-3 weeks of Whole30 eating to get there.  So you may notice some sluggishness in your workouts until then.

    Why are you not eating carbs? Whole30 is not low-carb. The recommended post workout meal is protein and carb. A popular choice around here is chicken and sweet potato.

    The general recommendation, if you find your energy suffering, is to consume at least a fist-sized serving of carb-dense vegetables daily.

    Can you post 2-3 days worth of your typical Whole30 food log, including portion sizes, daily water consumption, nightly hours of sleep and exercise?  With that information, we can check to see if you're on the right track and suggest further tweaks.
  9. Thanks
    GFChris got a reaction from katiew822 in Screwed up on the Reintro - feeling like a failure   
    First off, breathe.  Also, give yourself a bit more compassion.  Instead of looking at it as a failure, how can this be a teachable moment: what can you learn from this?
     
    I don't know that a full on Whole30 is necessary at this point. Consider resuming 100% Whole30 eating for as long as it takes until you feel like you did pre-reintro.  Then, do a more systematic reintroduction, so you can truly pinpoint what foods give you trouble.
  10. Like
    GFChris got a reaction from futurowoman in W30...really?   
    You are correct that rice is off-plan on a Whole30.
    However, all potatoes are permitted. White potatoes were added to the allowable foods in July, 2014.
    Compliant sausage and bacon are allowed.
    The best you can do is point out or question when you see people eating off-plan food (if you're strongly compelled), and put your main focus on doing your own true Whole30, including avoiding the compliant foods that are triggers for you.
  11. Like
    GFChris got a reaction from darleeena in How to quit caring how much I weigh   
    Someone posted something about this in the past couple months.  I'll see if I can find it, but the crux of the post was, you are the only person in the world (and maybe someone in your doctor's office) who would know that number on the scale. Why let 3 digits have so much power over you?

    Instead of visualizing your disappointment in 11 days, focus instead on how great you're feeling now, and use your energy to appreciate that.  
  12. Like
    GFChris got a reaction from darleeena in How to quit caring how much I weigh   
    Someone posted something about this in the past couple months.  I'll see if I can find it, but the crux of the post was, you are the only person in the world (and maybe someone in your doctor's office) who would know that number on the scale. Why let 3 digits have so much power over you?

    Instead of visualizing your disappointment in 11 days, focus instead on how great you're feeling now, and use your energy to appreciate that.  
  13. Like
    GFChris got a reaction from Kelli11201 in How much water should I drink?   
    Shoot for at least half your body weight, in ounces, daily.
  14. Like
    GFChris got a reaction from Uni_corndog0625 in W30...really?   
     
    The reality is, if you're going to follow the rules 100%, that means following every single rule for 30 consecutive days. If you choose to have shot blocks, non-compliant bacon, oatmeal, or other off-plan food along the way, you're no longer doing a Whole30.
     
    If you want to maintain your weight on your Whole30, you may find this article helpful. 
  15. Like
    GFChris got a reaction from futurowoman in W30...really?   
    You are correct that rice is off-plan on a Whole30.
    However, all potatoes are permitted. White potatoes were added to the allowable foods in July, 2014.
    Compliant sausage and bacon are allowed.
    The best you can do is point out or question when you see people eating off-plan food (if you're strongly compelled), and put your main focus on doing your own true Whole30, including avoiding the compliant foods that are triggers for you.
  16. Like
    GFChris got a reaction from Ermatlanta in Brands of coconut milk that are compliant?   
    The Trader Joe's coconut milk in the can is compliant.
  17. Like
    GFChris got a reaction from SweetEnough in Whole30 on a MAJOR Budget?   
    Here is some inspiration:
    - someone who completed a Whole30 on a social security budget http://whole9life.com/2013/02/whole30-success-story-gerry-c/
    - Whole30 budget edition thread by munkers (another Whole30 moderator)
     
    You may also find this Paleo Poor Guide to the Grocery Store helpful. 
  18. Like
    GFChris got a reaction from JackieJax in Salsa?   
    Newman's Own mild salsa is compliant. Some of their other varieties are not.
     
    When you read the labels, watch out for corn, sugar and other sweeteners.
  19. Like
    GFChris got a reaction from Fluffy in Banana and Eggs?   
    This is why pancakes are out on a Whole30, directly from the Can I Have Guide:
    'Sometimes, we feel like if we have to have one more conversation about pancakes, we might explode. No, you can’t have pancakes. Yes, even if they’re just bananas and eggs. First, they are explicitly ruled out in the Whole30 program guidelines. This should be enough of a reason, but in case you’re still wondering why (they’re just bananas and eggs!)…
    Pancakes in any form do not encourage success with the Whole30 program. Reaching your health goals depends on committing to both the rules and the spirit and intention of the program. The Whole30 is designed to change your relationship with food, first and foremost. And the psychological impact of eating pancakes as part of your healthy eating, life-changing plan cannot be ignored.
    Eating eggs, a banana, and some olive oil is not the same as combining those ingredients into a pancake. There are studies that show that how your brain perceives the food influences satiation. This is often cited with liquid food (smoothies or shakes, as we reference in the back of It Starts With Food), but experientially we see this with whole foods as well, depending on how they are combined. Pancakes bring up a totally different psychological response than frying some eggs and eating a banana. And it’s that psychological response that we are trying to target with the program.
    You may not have an affinity for pancakes, but we find that most people who complete our program do best without any of these comfort/trigger/reminiscent-of-the-SAD-stuff-you-used-to-eat foods. So, because we need to create one program that applies to as many people as possible, we rule these Paleo recreations out. In our vast experience, this sets everyone up for the best Whole30success possible. And, of course, what you choose to do after your 30 days are up is entirely up to you."
    - See more at: http://whole30.com/2013/06/the-official-can-i-have-guide-to-the-whole30/#sthash.Hhrq2rlP.dpuf
  20. Like
    GFChris got a reaction from futurowoman in W30...really?   
    You are correct that rice is off-plan on a Whole30.
    However, all potatoes are permitted. White potatoes were added to the allowable foods in July, 2014.
    Compliant sausage and bacon are allowed.
    The best you can do is point out or question when you see people eating off-plan food (if you're strongly compelled), and put your main focus on doing your own true Whole30, including avoiding the compliant foods that are triggers for you.
  21. Like
    GFChris got a reaction from bestyearyet in Pre/Post-Workout Meal Suggestions?   
    Coconut water after a race is fine for rehydration, per the Can I Have Guide to the Whole30.
     
    Just make sure it's compliant. 
  22. Like
    GFChris got a reaction from LadyLisbette in Brands of coconut milk that are compliant?   
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    The canned coconut milk in Trader Joe's is in the aisle with the dressings, oils and condiments.
     
    When buying canned coconut milk, if you don't buy any of the compliant brands suggested here, when you check your ingredient list, make sure it doesn't contain any form of sulfites. For example, potassium metabisulfite is in many canned coconut milks: any brand that contains that ingredient is non-compliant on the W30.
     
  23. Like
    GFChris got a reaction from MG23 in Rendered fat from non-compliant but organic bacon?   
    Save it for after your Whole30. Can only use bacon fat from compliant bacon.
  24. Like
    GFChris got a reaction from Annabee03 in Whole30 Sample Reintroduction Schedule   
     
    FWIW, this is similar to the reintroduction protocol my registered dietitian used when I did an elimination diet through my doctor's office back in 2006 after food allergy testing. As I recall, the rationale for having the food in question at all three meals was to be sure you ingested enough of the food group to conduct a sufficient test for sensitivity.  If you feel crummy after 1 serving, that might be enough to stop. If you feel fine after one serving or you're not sure, it's another good reason to have the item in question at all three meals (or, if you have unclear results after 1 day, add another day of testing said food group).
     
    EDIT: the order in which you reintroduce food groups doesn't matter. The Whole30 reintroduction schedule is a sample of one possible order.
  25. Like
    GFChris got a reaction from lshorette in Mixing up recipes for a second whole30   
    Once a week, I get a fresh piece of salmon, top it with olive oil, dill and garlic powder, wrap it in tin foil, and cook it at 375 for ~20 minutes. Easy peasy and I enjoy it with my veggies of choice.
     
    Other faves:
    - these blueberry turkey "muffins" (closer to a meatball than a muffin) with missmary's suggested changes. 
    - Tom Denham's Hot Thai Chicken with Broccoli and Cauliflower 
    - PaleOMG's artichoke lemon pesto chicken "pasta"
    - Well Fed's Pad Thai (any excuse to have her sunshine sauce)
    - while tomatoes are still in season, this farmer's market gazpacho