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ShannonM816 last won the day on October 14

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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

    Olive Oil Spray

    Here's the official guidance on starting over: It's really up to you.
  2. ShannonM816

    Low blood sugar

    We would really recommend eating three meals a day, and making them match the meal template. (You can download the meal template here: This probably should include a meal before work, within an hour of waking up for the day, and then try to space your meals out every 4-5 hours after that. When you get the meal size and timing worked out, it should help you avoid blood sugar highs and lows. When you do something like chicken salad, or if you ever make soup, if you make it in big batches it can be hard to tell how much protein you're getting in each serving. Be sure you're getting enough chicken that if you piled up just the chicken, it would be at least as big as the palm of your hand. If you're not sure, try to add some extra -- maybe a hard boiled egg. Be sure that each of your meals includes some fat. This may be harder to do if you can't have oils, but if mayo works for you, that's a good option. Avocado or olives are also good. Your meals will probably be more filling if you include some starchy vegetables. Potatoes and sweet potatoes are the most popular options, but beets, carrots, turnips, parsnips, rutabagas, pumpkin and other winter squashes like butternut or acorn squash, or plantains would also work. Stick to about a fist-sized serving at a time, most people do well with a serving a day, but you can have more if you need it. If you do need to eat between meals, try to have a mini meal with protein, vegetables, and fat, or at least two of the three. Avoid having fruit on its own, it's more likely to mess with your blood sugar levels. If any of the issues you have had in the past are stomach/digestive stuff, keep in mind that many people find nuts and nut butters can cause problems in that area, so you may want to look for other fat sources that work for you and kind of rotate through them so you're not having a lot of nuts every day.
  3. Neither of these is ok because of the sugar and the molasses. Always read labels, even if someone tells you something is ok. Recipes change, people make mistakes, it's always best to verify for yourself before purchasing and definitely before eating any product. The only products we can definitely say are whole30 compliant are the ones in the Whole30 Approved program ( Obviously there are other products that are also compliant, but you'll just have to read labels to determine which items at your local stores are.
  4. ShannonM816

    Did I screw up??

    You should be proud of yourself, you've done so well! 29 days of healthy meals is a great thing! And you know that it's been good for you, because you've seen results. Ultimately, it's up to you whether to restart or not. (Here's the article that explains the reasons for starting over if you need it: Unfortunately your body doesn't know the difference between something you ate accidentally versus something you ate on purpose, it reacts the same either way. And none of us can really say how much difference one more day of whole30 eating could make. Whatever you do, don't throw away the last month of healthy habits over this. Go back to whole30 eating while you sort out how you want to proceed.
  5. ShannonM816

    Intro & Figuring out when to start

    Hi, Nancy! It sounds like you've got a lot going on that you need to work around. I'm not sure I'd try to start in November or December if I had that much on my plate, but of course if you want to and feel prepared, go for it. Thanksgiving is not too bad to modify recipes for to fit into Whole30 eating, though you would need to avoid stuffing, pies, rolls, and wine for sure. But you can make whole30 compliant turkey, potatoes, sweet potatoes, green beans, and salad, if you do choose to start in November. The idea of trying recipes and doing a pantry clean out and starting in January is really not bad. Maybe pick one or two things you know will be a challenge for you and start doing them now, like if you sweeten your coffee wean yourself off of it, or start incorporating vegetables at breakfast. As far as your allergies, eggs are probably the biggest issue of those listed, because they are a cheap, easy protein that many depend on, and they're used to make mayo which is one of the most popular fat sources people use, but lots of people do whole30 without them. Almonds, almond butter, and almond milk are called for in a lot of recipes, but feel free to sub versions made from other nuts and seeds, or from coconut. Fruit is not really necessary for whole30, if you do want some, just pick ones that you can have. And kidney beans aren't allowed anyway (no legumes), so that one definitely won't be a problem.
  6. It's always ultimately up to you whether to restart or not, here's the guidance over when to start over:
  7. ShannonM816

    Thinking of quitting - day 20

    First, know that you're not alone in finding your second whole30 more challenging than the first, there's even an article about it: Since you're not enjoying food right now, you're probably not eating enough, so you're hungry, which is not helping with the cravings, so you really need to find something that you will eat. Have you tried some of the recipes you enjoyed last time around? If those are not working for you, maybe find a recipe that looks really good and set aside time this weekend to make it. For everyday type meals, if you don't want very time-consuming recipes, maybe do something simple, but make a flavorful sauce to go on it -- a pesto or chimichurri to drizzle over steak or chicken, a new salad dressing for your vegetables, stir fry or "peanut" sauces for Asian flavors. Just Google whole30 plus whatever type of sauce you want, there's probably recipes out there. Or browse or or other recipe sites for ideas.
  8. ShannonM816


    What I would suggest is to take a few days or a week and do some planning and reflection. There are lots of planning tips here: -- pay attention especially to the part about coming up with if/then statements. It can also be helpful to write down why you are doing whole30. This could include very specific things, like a particular pain you have, some acne or eczema or psoriasis you hope may clear up, or it could be things like having more energy, improved workouts, or even a sense of accomplishment for making a commitment to yourself and following through on it. Keep this list somewhere that you can refer to it when you're tired or frustrated or thinking about stopping so you can remember why you're doing this. In addition, think about why you have stopped in the past and what could have prevented that. When you stopped whole30, was there a reason? Were you hungry? Review the meal planning template and be sure you were eating enough. Were you bored with your food? Find some recipes to try, or even take extra time before you really get started again to try some recipes with a goal of finding some you know you like so you're not just trying new recipes the whole time and hoping you like them. Were you overwhelmed by all the cooking? Find some easy meals to fall back on -- scrambled eggs with spinach or zucchini or peppers and onions with a side of avocado; a can of tuna mixed with mayo or avocado or olive oil, dumped on a big pile of salad vegetables; or a burger patty or two (I keep frozen ones one hand all the time) with a bag of frozen steamable vegetables cooked and mixed with whatever salad dressing or sauce you have on hand. Figure out why you stopped before, and plan how to deal with that.
  9. Probably the best way to know for sure would be to go back to whole30 eating until you feel good again, and then consider doing a modified reintroduction. Have gluten for several days, but keep everything else whole30, and see how you feel. If you start to feel bad again, then you probably have issues with gluten and need to really limit it. If you have it for several days and still feel good, gluten may not be the culprit, and you can go back to whole30 eating for a few days, then try dairy. Whatever happens, whichever food is the issue, you'll have to really consider if those foods are worth it to you if they make you feel awful.
  10. ShannonM816

    Help with Sugar Withdrawals

    You can take medication if you need to, aspirin or tylenol or whatever you would normally take for headaches or minor aches and pains. Drinking plenty of water is a good thing. Be sure you salt your food. And be sure you're eating enough at each meal and making your meals match the meal template, including having some healthy fat in each meal. You can download the template here:
  11. ShannonM816

    Starting Oct 14, 2019

    You mean snap or snow peas, in the pod? Or like English peas? Because the snap or snow peas are fine, but regular peas are legumes and are not allowed. (You can read more about this in the Can I Have list here:
  12. ShannonM816

    Chicken Skin and Bacon

  13. ShannonM816

    When to Restart the Whole30?

    Restarting is always your decision. I would say, your body doesn't know whether you ate something on purpose or accidentally, it just knows it got something that clearly doesn't agree with it. If you don't want to commit to restarting right now, keep going, and when you get closer to day 30, think about whether you might be okay with adding nine days so you have 30 straight compliant days. When you get further in, you may feel like adding more days is not a big deal. As for eating out, what I would say is that you are totally worthy of getting foods that will not make you sick. Learn to speak up. You can (and should) be nice about it, but you can be assertive and also nice. Stop the guy before he puts your food on, and remind him to clean the grill well. Or ask if he can do yours first to avoid cross-contamination. If you notice something wrong, say something. And then tip well, that goes a long way to offsetting anything the waitstaff may have grumbled about. When you're going to be dining out with others, suggest places you know work for you, or call beforehand and ask what you can order, or if worst comes to worst, eat before you go and just have salad 9r a cup of coffee while you enjoy everyone's company.
  14. ShannonM816

    Veggie sauce/salad dressing

    Mayo is a good place to start. It's pretty good just plain, but you can also take a serving of it and stir in herbs like dill, chives, shallots, garlic. Almond butter or other nut butters are good with celery or carrots (think ants on a log when you were a kid, if you ever had that). Guacamole is good. Making your own is best but Wholly Guacamole has some compliant versions if you want store bought. -- you can use almond butter or other nut butters instead of sunbutter if you have trouble finding it or already have something else on hand. This is good for a dip, or add it to a stir fry for extra flavor. -- great on it's own, or mix with mayo for a thicker dip/sauce. There are store bought dressings available. To me they are kind of expensive and not any better than I could make, but sometimes you need the convenience of store bought. Google Tessemae's or Primal Kitchens brands, you can order online or they probably have store finders on their website to find them locally, if you're in the US. Also, try different ways of cooking your vegetables. Most are better roasted than steamed. Some can be blended into sauces or eggs or meatballs or burger patties if you have texture issues where you need to hide them.
  15. ShannonM816

    Advice? Encouragement?

    Maybe explore some of the information about life post-whole30 that's available online:, or find a copy of Food Freedom Forever. These articles in particular might be useful:, (and the two that follow it, there should be links),