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ShannonM816 last won the day on November 26

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About ShannonM816

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

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  1. ShannonM816

    Forum noob

    Are you planning to do a real Whole30 at some point? It's about more than just the sugar or ketosis. You use the initial 30 days to clean up your eating, ridding your diet of the items most likely to cause inflammation and other issues for people, and then you spend a couple of weeks doing reintroductions to see which foods might be negatively affecting you. Then, you take what you've learned from the experience to figure out a way of eating that helps you feel your best, while not feeling deprived. But to get the best results, you really have to embrace all the rules, and the recommendations. (More on the recommendations here: If you're interested in learning more about Whole30, you can start here:, or pick up a copy of It Starts With Food for explanation of why the rules are what they are, or a copy of The Whole30 book for more on how to do a Whole30.
  2. ShannonM816

    Not Ketchup products compliant

    Natural flavors is fine.
  3. ShannonM816

    Compliant Chicken Broth

    @Helen marie all you need to look at is the ingredients. If there's nothing in the ingredients that's off limits, it's fine to have. I do not know why they've listed something as added sugar but not listed it in the ingredients, that doesn't make sense to me either, but if you've read all the ingredients and it's not there, it's fine to have.
  4. ShannonM816

    Gum on whole30

    No, gum wouldn't be allowed even for this. If you Google how to relieve ear pressure while flying, or how to prevent ears popping, there are things you can do other than chew gum. Yawning can help relieve the pressure, there are some ear plugs that are supposed to help, and there's a method where you hold your nose and try to breathe out through it while holding it that can help relieve the pressure. If this is something more than just the usual discomfort, if there's some kind of medical issue that makes this particularly painful or dangerous for you for instance, then talk to your doctor about your options and follow their advice.
  5. ShannonM816

    fat for breakfast

    Did you actually eat the ghee you cooked with, or did it stay in the pan -- if you scrambled your eggs, you probably did eat most of it because it mostly seems to soak into the eggs rather than just staying in the pan, but when you fry eggs they don't always soak up the oil they're cooked in, so unless you make a point of pouring it over your food before you eat, you probably won't eat it. To add more fat, you could make up a sauce to add over your food. Google whole30 pesto or whole30 hollandaise or whole30 bearnaise or whole30 chimichurri -- any of those should be good with eggs, or you could put them on the vegetables you're eating with your eggs.
  6. ShannonM816

    I’m allergic to almonds

    It will depend on the recipe. If you're just using it to lightly coat a piece of chicken or fish for a breading, coconut flour would probably be okay, or you could run some other type of nut through a food processor until it's the consistency of flour and use that. If it's for thickening a sauce, I'd recommend looking for versions of that particular sauce that use some other flour already because the measurements are going to differ a lot depending on what you use. It is also completely possible to do whole30 without using any kind of nut flour or other flour substitute if that is easier for you. You can roast, bake, stir-fry, steam, or grill all kinds of meats and vegetables without ever using any kind of flour.
  7. ShannonM816

    low metabolic rate

    The truth is, if you have been restricting your calories this much, there is a chance you'll gain some weight at first, but if you continue eating this way, you will get healthier, and as you get healthier your weight will get to a healthy weight for you. And, you will not feel horrible and depressed or be hungry all the time. If you are truly concerned about your metabolism you might look into a way to strengthen your muscles -- having more muscle will burn more calories. Please remember that you deserve to be healthy, and to be healthy, you have to consume healthy foods. Those foods give you the energy and strength to do all the things you want to do. You do not have to starve yourself, you do not deserve that kind of punishment, you don't deserve to feel terrible and depressed and hungry all the time, you deserve to be vibrant and energetic and happy.
  8. ShannonM816

    Lactose Free dairy?

    Yogurt has less lactose than milk, and certain cheeses tend to be low in lactose as well, typically harder or aged cheeses like parmesan or blue. Try googling something like lactose comparison chart, or compare lactose in different foods -- there are sites out there that have comparison charts that show percentages of lactose in different products. Obviously, these are averages, and different brands will differ slightly, but it would give you a starting point.
  9. ShannonM816

    Meal planning on the go

    Personally, I don't mind cold chicken, so you could try it. I often don't reheat chicken if I'm putting it a salad or just having it as finger food with a bunch of vegetables. I also eat egg casserole/frittata cold too. Hard boiled eggs, or deviled eggs, or egg salad could work too. Scotch eggs. Meatballs are okay cold. A lot of this is down to what you are okay with eating cold. You may have to try things that you normally eat hot and see how it goes. You could invest in a thermos or insulated dish to keep foods warm. I've even seen some that plug in to your car to keep things warm -- they won't warm it up, but if you put it in warm, it'll help hold the temperature. Some of the ideas here may help too:
  10. ShannonM816

    salad dressing

    You're probably going to have to just go and read labels. If your store carries Tessemae brand, those are compliant, they'll be in the refrigerated section. Their website does have a store locator if you want to check to see if it's carried anywhere near you:
  11. ShannonM816

    Day 3 having troubles...

    We really recommend following the meal template at every meal (you can download it here: It sounds like you've got the vegetables down, but the protein and the fat are also important, so be sure you're including at least a palm-sized piece of protein at each meal (or if eggs are your only protein in a meal, have as many whole eggs as you can hold in your hand), and then pick one or two fat sources from the options listed in addition to the oil you cook your food in. If you are hungry between meals, don't have fruit on its own, have protein, fat, and vegetables, or at least two of the three -- so a hard boiled egg with mayo, or guacamole and vegetables, something like that. In addition, be sure you're drinking plenty of water, and salt your food. For the waking at 2-3 am, some people find it helps their sleep if they have a fist-sized serving of starchy vegetable with their final meal of the day. Starchy vegetables would be potatoes, sweet potatoes, plantains, winter squashes like butternut or acorn or kabocha squash, or root vegetables like carrots or turnips or beets or parsnips. You might try that for a few nights and see if it helps.
  12. ShannonM816

    Gaining weight rapidly!

    Have you seen the meal template? You can download it here: You should be trying to make each meal big enough that you go 4-5 hours between meals, which is going to cut down on the snacking a lot. If you do need to eat between meals, have a mini meal of protein, fat, and vegetables, or at least two of the three. Fruit should be limited to no more than two servings a day, always with a meal rather than on its own. If you are nursing, plan on having 4 full meals, or three meals and two mini meals. It may sound counterintuitive to eat bigger meals when you're concerned about weight gain, but meals that match the meal template, including lots of vegetables, protein, and a serving or two of healthy fats, will help fill you up more and keep you full longer, then you won't need the snacks. Try making sure to have at least two cups of vegetables with your eggs and bacon in the morning and see if that doesn't help you feel more full throughout the day. And please try to relax and not worry about the weight. You've had two babies in less than two years, your body has been through a lot. If you eat healthy foods in healthy amounts, move some (walking, stretching, chasing kids around), try to minimize stress as much as possible, and get as much sleep each night as you can, your weight will get to where it needs to be, but it's going to take time. That is normal. There's no reason to put a lot of pressure on yourself to make it go faster.
  13. Definitely hold off on more reintroductions for at least two days, or until you feel better if that takes a little longer. You could definitely try different legumes another day, it might be that others dont affect you the same way the peanut butter did, although it's possible you might have a similar reaction, so maybe plan to do those reintroductions on a day when you're going to be home most of the day.
  14. ShannonM816

    Hi. Day 20 and feeling like a hot mess...

    Hi, @Andre, sorry you're not feeling great right now. It's definitely not normal to be feeling worse 2/3 of the way through your Whole30 than you did at the beginning. If you give us a day or two of typical meals, including approximate portion sizes, we may notice something that you could change to help. In general, things that may result in feeling more tired could include not eating enough, not eating the right mix of things (check out the meal template here:, not drinking enough water, or not salting your food. It's also always possible this isn't food related -- it could be something like stress, not sleeping well, illness, or a new medication, if any of those seem possible.
  15. ShannonM816

    New to Whole 30

    Hi, @RobinM. There have been other people who have done Whole30 post-gastric bypass, you can google Whole30 gastric bypass or Whole30 weight loss surgery to find more of those discussions if you want. One thing to keep in mind -- we really make a big deal about the meal template and eating three meals a day, no snacks. This is a recommendation, not a rule, and while it makes sense for the majority of people doing Whole30, it doesn't work as well for people who have had something like gastric bypass where you may not be able to eat that volume of food at one time. Eat amounts that make sense for you at each meal, and as many meals as you need throughout the day -- just be sure you're getting vegetables, protein, and fat at each meal, and try to avoid "grazing" -- in other words, plate up a (small) meal if you're hungry, don't just grab a handful of food every time you walk through the kitchen. If your doctor has you taking supplements, you can look for versions of those that meet Whole30 rules, but if that's not available, it's still best to follow your doctor's orders for that, or work with them if you decide you don't want to take them so that they can run any tests or keep an eye on things to make sure you're getting all the nutrients you need.