ShannonM816

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About ShannonM816

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    Whole30 Moderator since 10/31/2014
  • Birthday August 16

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    Texas

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  1. ShannonM816

    Day 11 - Not feeling well

    Have you had the coconut soup before, or eaten a fair amount of coconut milk in the past? Maybe it just doesn't agree with you, or you ate a little more than your stomach could handle at once. Or maybe it's not. When we're focused on doing Whole30 we assume everything is related to what we're eating, but it's always possible you picked up a bit of a bug or something. Sometimes there's just not a way to know for sure what caused it. Banana can help settle your stomach a bit, but the almond butter might not help. Many people find nuts and nut butters can cause digestive issues, and if you're already having such issues, they might be something to avoid. Something like a baked potato or sweet potato with a little salt and a bit of olive or coconut oil or ghee might also help settle your stomach. Peppermint or ginger tea can help as well. I do hope you're feeling better now and it was just a temporary thing.
  2. ShannonM816

    Gastric Bypass Surgery

    Remember that the portion sizes on the meal template are designed for most people, but there are people that they just don't work for. Many people who have had weight loss surgery fall into that group they don't work for. If you need smaller servings or to eat more times a day, that is fine. Do what you have to do to make this work for you, concentrating on eating combinations of protein, fat, and veggies each time you eat, just adjust the serving size to what works for you.
  3. ShannonM816

    I'm Freakin' Tired

    When eggs are your only protein in a meal, have as many whole eggs as you can hold in your hand. (Like this: https://forum.whole30.com/topic/20964-what-a-serving-of-eggs-looks-like/) So probably 3-4. Have 1-3 cups of vegetables at every meal. Even breakfast. Fruit is extra, you don't ever have to have it, but you need 1-3 cups of vegetables, three times a day. How does 2-3 oz of boneless skinless chicken compare to the palm of your hand? You want to have 1-2 portions of protein the length, width, and height of the palm of your hand. I'm not sure how big 2-3 oz of chicken is, but you might need more. It is okay to eat more. Add a serving or two of fat to each meal, in addition to whatever oil you cook in. Pick one or two options from what's listed on the meal template. (You can download the meal template here: https://whole30.com/pdf-downloads/) You don't have any kind of starchy vegetables listed. Most people find they feel best with a fist-sized serving of starchy vegetable, once a day. These would include sweet potato, potato, root vegetables (turnips, beets, rutabagas, parsnips, carrots), winter squashes (like butternut or acorn squash), or plantains. While you're figuring out how much to eat, if you are hungry between meals, it is fine to eat, but try to have a combo of protein, fat, and vegetables, or at least two of the three.
  4. ShannonM816

    So hungry!

    Add fat to your meals, in addition to what you cook in. So add avocado or olives or mayo or some other fat along with your meal. Plan to eat four full meals, or three meals plus a couple of mini-meals, because you're breastfeeding, and it is fine to eat even more than that if you are hungry. Any time you eat, try to have a combo of protein, fat, and vegetables, or at least two of the three. Fat is really important, it will help you feel full longer. Don't skimp on it. If you want fruit, have it with a meal, and remember that ideally you'll limit fruit to not more than two closed-fist-sized servings a day. It's okay to occasionally have more, especially if it's summer where you are and so much fruit is in season, but most days try to limit it. Salads are fine if you like them, but keep in mind that leafy green stuff breaks down to nothing as you eat, and don't tend to keep you satisfied for very long. If you want a salad, add some beets or carrots or sweet potato chunks, and all kinds of other vegetables as well -- broccoli, jicama, bell peppers, squash, zucchini, radishes, whatever kinds of vegetables you like, either raw or cooked. Or have small salads and some cooked vegetables.
  5. ShannonM816

    Shorter reintroduction

    If he's more worried about gluten than something else, you could do the reintroductions in a different order and start with gluten to get it out of the way. Occasionally, people reintroduce an item, and feel fine immediately afterward, but in the next 24-48 hours notice reactions, which is why we recommend having two completely Whole30 days between each reintroduction day. So the problem with, say, having non-gluten grains one day, thinking, "oh, I feel fine, I'll just do my next reintro tomorrow instead of waiting," would be that you might have a reaction, and not know if it was an immediate reaction to the new thing you reintroduced, or a delayed reaction to the first thing.
  6. ShannonM816

    Struggling to Make Mayo

    This is the recipe/instructions I use: https://thehealthyfoodie.com/fail-proof-home-made-paleo-mayo-whole30-compliant/ I usually do lemon juice, and I usually add mustard powder, but the basic instructions she has will work even if you use lime juice or vinegar, and whether you put mustard powder, prepared mustard, or no mustard at all. The one that tasted like thick, salty oil -- were you using a light-tasting oil? Like a light-tasting olive oil, macadamia nut oil, avocado oil, or high-oleic sunflower or safflower oil? Don't use extra virgin olive oil for mayo, it'll be gross, the flavor of the oil is just too strong.
  7. ShannonM816

    Round Two of Whole30 starting August 4th. Anyone with me??

    I'm sorry you're not feeling great. First, even though food doesn't sound good, do be sure you eat something. Not eating or not eating enough will just add to the exhaustion and depression. A few things that generally come up when people are still exhausted and having trouble this far into their Whole30: Are you salting your food to taste, drinking plenty of water (1/2 oz per pound of body weight, so a 120-lb person needs at least 60 oz), and are you eating enough? Eating enough means for each meal, having: 1-2 palm-sized servings of protein the length, width, and height of your palm, or if eggs are your only protein, as many whole eggs as you can hold in one hand, so probably 3-4; 1-2 thumb-sized servings of fat, or 1/2 to a whole avocado, or a heaping handful or two of olives or coconut flakes, or 1/4-1/2 a can of full-fat coconut milk, or a small handful of nuts or seeds -- this is in addition to any oil you cook in; and then fill your plate with vegetables. At least once a day, have a fist-sized serving of starchy vegetable (potato, sweet potato, or other root veggies like carrots, parsnips, turnips ,beets; winter squashes like butternut or acorn squash; or plantain) -- it's fine to have more, many people who are prone to depression or anxiety find they need more than one serving. If you want fruit, have not more than a couple of closed fist-sized servings a day, with meals not on its own. If you are working out, you have pre- and post-workout food in addition to your three meals a day. For the food boredom/not wanting to eat -- some people find it helpful to try new foods when they feel this way, but if you're not seeing anything that looks good, maybe go with things that you've had before and know you like and that are easy to fix. Was there something you've had earlier in your Whole30 that you really enjoyed? Or is there a favorite non-Whole30 recipe you might be able to change to be compliant? If you want feedback on your meals, start a discussion in the Troubleshooting part of the forum: https://forum.whole30.com/forum/19-troubleshooting-your-whole30/. Be as specific about what you've been eating as possible as far as particular vegetables and serving sizes, and if you are working out, let us know that and what you're doing for pre- and post-workout food. You can download the meal template here: https://whole30.com/pdf-downloads/
  8. ShannonM816

    Accidentally Eating Non-Compliant Food?

    Exactly. If you had said, I ate a can of tuna that I bought and opened and had every opportunity to see the label beforehand, and then realized there was soy in it after I ate it, or if you'd said, I decided I deserved a piece of pizza -- those are totally different situations. As long as you have done everything you can, that is all you can do. Don't stress about it.
  9. ShannonM816

    Non-compliant prenatal

    We can't really say how much of an effect this will have, because it depends on you. If someone is very sensitive to legumes, it could have a big effect for them, but for someone who can have them without much reaction, the amount in these vitamins may not make any difference at all. You could do some research and see if you can find a compliant version, or you could ask your doctor how much difference taking these versus not taking them makes (and maybe if there are particular nutrients that make the biggest difference -- you could then focus on foods containing those, or finding supplements for those particular vitamins). You could just stop taking them, but I think if it were me, I'd probably feel better with my doctor's input, since it's not just you, it's you and your little one who will be affected. And if your doctor does say you absolutely need to take them, then doctor's orders do trump Whole30 rules. Also, do remember that for nursing moms, the recommendation for three meals a day and no snacks doesn't apply -- you should probably aim for four full meals, or three meals and a couple of mini meals. And if you are hungry, definitely eat.
  10. ShannonM816

    Accidentally Eating Non-Compliant Food?

    You did your due diligence here. You asked the right questions, you ordered what you needed. Don't worry about it. If you have done everything that you reasonably can do to ensure you get compliant food, that is enough. You have no control over what the chef or any other staff do. If it had come out of the kitchen with cheese or corn or beans or something obvious, then yes, you'd send it back, but you cannot stand in the kitchen and make sure the chef doesn't do anything wrong. Rather than looking for specific symptoms, just go on with your life. If there was something that was going to cause a reaction, you'll know it, and then you can figure out what you want to do at that point.
  11. So, smoothies are discouraged, but not against the rules, so if you have them, as long as all the ingredients are compliant, you're still doing Whole30, you haven't broken any rules. Chia pudding and fruit/yogurt combos are kind of the same thing. We strongly encourage you to have each meal meet the meal template, which you can download here: https://whole30.com/pdf-downloads/ . All three of these options are very heavy on fat and fruit, and have no vegetables or protein at all. You do not have to have eggs for breakfast. Any food that works for any other meal works just fine for your first meal of the day. If you want something breakfasty, you could look for a recipe for a breakfast sausage and have that with some sort of vegetable hash, either with an egg on top if you like, or just with a full serving of the sausage if you don't want eggs that day. You could have salmon cakes, or soup, or leftovers. Here's a past discussion with actual non-egg things people have actually eaten for breakfast: https://forum.whole30.com/topic/28832-lets-talk-non-traditional-breakfasts/
  12. ShannonM816

    Gaining weight with whole30

    There are tips here: https://whole30.com/2013/12/keeping-weight-whole30/ Basically it boils down to, eat more. Eat very calorically dense things, so fats, starchy vegetables like potatoes, sweet potatoes, other root vegetables like carrots, parsnips, beets, turnips, or rutabagas, plantains, and winter squashes like butternut or acorn squash. Salad is not necessarily your best choice unless you fill it up with lots of dense vegetables, not just a big pile of leafy green stuff. If you want salad, try adding hard boiled eggs, chicken, avocado, olives, beets, and lots of other vegetables. Mostly concentrate on cooked vegetables though, as you can typically eat more cooked than raw. Be sure you add fat to your meals -- a serving or two from what's listed on the meal template in addition to what you cook in. And if you need a fourth meal, or even more than that, that is fine. The three template-based meals each day is a minimum, it sounds like you may end up needing more than that and that is fine. If you eat between meals or add another meal, be sure it's not just snack type foods -- have a combination of protein, fat, and vegetables, or at least two of the three. The meal template is here if you need to review it: https://whole30.com/pdf-downloads/
  13. ShannonM816

    Compliant Pesto at WholeFoods - Seggiano

    That is interesting, I had no idea premade pesto with no cheese existed. If you do ever want to make your own, though, it is incredibly easy-- you just put the ingredients in a food processor or blender and pulse til you get a texture you like. Here's some recipes, if you'd like to try it: http://meljoulwan.com/2009/08/05/presto-pesto/
  14. ShannonM816

    Are marinades okay?

    You have to ask what they marinate it in. Many marinades have sugar or soy sauce, and those would not be allowed. If you know you're going to be going out to eat, and you know where you'll be going, you might want to research the restaurant beforehand. If they have allergen information or a menu or anything online, pick a few options that seem like they might be okay, and call the restaurant at a time they're not busy and ask so you don't have to ask while you're sitting there trying to order. If you know that you always go out to eat on a certain day, but whoever you go with is open to trying different restaurants, do some research about what's available in your area and see if you can find someplace that works for you. There is a dining guide you can download here that has some information about what kinds of things to ask: https://whole30.com/pdf-downloads/.
  15. ShannonM816

    Starting tomorrow!

    Hi, @natashaghica -- I'd really strongly encourage you not to even think about your weight for the 30 days of your Whole30. Weigh yourself tomorrow morning if you want for a before weight, and then put the scale away somewhere inconvenient so you won't be tempted to check it for the rest of the month. Some people lose weight, some people don't, but the real benefits of Whole30 for most people come in how they feel by the end of it. Here's a few things you can read for more on this: https://whole30.com/step-seven/, https://whole30.com/2012/08/new-health-scale/, https://whole30.com/2013/04/repost-break-up-with-your-scale/ And if you want a handy printable checklist to help you keep track of the non-scale victories you experience (and some other really handy downloads), you can find that here: https://whole30.com/pdf-downloads/ (Also, I'm not a pescatarian, but I know we've had some do Whole30 before. If no one chimes in on that aspect, if you google Whole30 forum pescatarian, you should find past discussions.)