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Everything posted by ShannonM816

  1. I assume cocoa kernels are just cocoa (or cacao) nibs by another name, and those are ok to have.
  2. The one you've linked is a good how-to, it covers the rules, what to expect, and troubleshooting some common issues people have. It Starts With Food gets into more the reasons behind the rules, a little more of the science behind the Whole30. It does also cover the rules for Whole30, but doesn't necessarily get as much into troubleshooting or what to expect. Either book is good, but it really depends on what you're wanting to get out of it.
  3. You're looking for sugars and sweeteners listed as ingredients. You can ignore the nutrition info completely, just read the ingredients. Coconut aminos is sometimes a weird item to deal with, because coconut nectar can be a sweetener -- you can read about why they're okay here:
  4. I'm not sure what happened here then. Maybe they have some varieties that are Whole30, or maybe their recipes have changed and used to be Whole30, but peanuts are definitely not Whole30, and the ones I saw also had rice and corn, which are not allowed either. Definitely always read ingredients for everything, no matter where you've seen a particular brand recommended.
  5. No, anything with peanuts is not allowed. Which book are these mentioned in (these are all the Whole30 books that are available: The varieties of this brand I looked at had other non-Whole30 ingredients as well, so I'm wondering if they changed, or if you unfortunately got a hold of a copycat book trying to cash in on Whole30's popularity, which unfortunately has happened before.
  6. Sometimes having a lot of nuts or stuff made from them causes bloating for some people. Raw vegetables are more likely to cause issues than cooked vegetables. Cruciferous vegetables like broccoli, cauliflower, or cabbage sometimes cause this issue. Some people find FODMAP vegetables cause these issues for them ( It's really hard to say exactly what is happening. Everyone is different.
  7. Unfortunately, I'm not sure what else might work for this.
  8. In addition to drinking plenty of water, be sure you're salting your food, too little salt can cause headaches, and if you were eating much processed food before Whole30 you may be getting much less salt than you're used to now.
  9. If you go to the Whole30 Approved page ( and scroll down, there's a section of restaurants and meal delivery services that definitely would have Whole30 options. There might be others as well, hopefully people will have suggestions of ones they've used.
  10. Pick one or two. Usually you don't really count what you cook with, because part of it can get left behind in the pan. However, if occasionally you have a meal with more than that -- maybe a salad with some avocado, and some ranch, and some nuts sounds good, for instance -- it's not a big deal. The template is just a guideline. If you're eating an amount that feels good and keeps you satisfied for 4-5 hours and is roughly meeting the template, you're good.
  11. Yes, cashews are fine. Double check they're not roasted in something like peanut oil or soybean oil that's not Whole30 compatible, and double check for that or sweeteners in the cashew butter. In general, if you Google Whole30 and whatever food you're wondering about, you'll get answers to past forum questions about it or links to the official site with references to it -- it's pretty unusual to come up with an ingredient that's never been asked about before, and sometimes this is faster than waiting for someone to answer.
  12. This is really going to vary from person to person, and even for the same person may be different at different times, depending on activity level, stress, and hormones. Everyone should strive to eat a mix of different types of vegetables. That doesn't mean every meal needs every type, but over days and weeks, you should have a decent variety. As far as starchy vegetables, most people seem to do well with about a fist-sized serving once a day. People who are very sedentary may be okay with less. People who are very active, who are prone to depression or anxiety, or who are in the week
  13. If you're not attached to the noodle shape, pour sauce-heavy foods over a baked potato or sweet potato, they tend to soak up sauces well. Obviously not the same as noodles, but nothing Whole30 really is.
  14. You may not be, or may not stay satisfied as long. It's just a guideline, and the real way to determine if you are making your meals the right size for you is that you should be able to go 4-5 hours between meals, meaning you're just starting to feel hungry at that point.
  15. It was in one of the books, I can't remember if it was It Starts With Food or The Whole30, but when discussing the meal template, it mentions for protein to have 1-2 servings the size of the palm of your hand, or if you're having eggs, have as many whole eggs as you can hold in one hand. It's just a general guideline to help people figure out serving sizes.
  16. Turning to food for comfort isn't inherently wrong, I think most people do it to some extent, so when you do this, try not to beat yourself up about it. The first thing I would say is going to sound kind of simplistic, but you ask about avoiding comfort foods when you're tired. If you're tired, can you just, sleep? Like, even if it's still earlier than your normal bedtime, maybe your body really could use extra sleep. If it's a time of day where that's not practical, remember that food doesn't fix tired. Exercise might -- get up, walk around, get out in the sunshine if you can, stretch,
  17. I don't think this is unusual. I don't know if it's that you build up a literal physical tolerance, like you can with alcohol or some drugs, or if it's more that you're used to feeling a certain way, and then you take out certain foods that you didn't realize were making you feel bad, so now your baseline of normal is better than it was. Then you add those foods back and you go back to your old "normal" but now that's worse than your new normal, and so it feels worse than it used to feel, when it was just normal.
  18. Blackeyed peas are specifically called out in the rules as off limits -- rules are here: Pigeon peas are not specifically mentioned by name either as allowed or not (here is where you can find the ones that are allowed: Unfortunately I think in this case that means they're not allowed either.
  19. You only need to pay attention to the ingredients, not the numbers in the nutrition info. As long as the ingredients don't list sugar, it's ok to have.
  20. Your meals look fine, but if you're hungry, eat. Maybe you need a fourth meal, maybe you just need a mini-meal, maybe some days you don't need any extra at all -- it can make planning a pain, but sometimes our bodies are a little unpredictable, especially when you first start a new way of eating. Do the best you can, and don't worry too much about it.
  21. I think it's fine. I'd say truffle flavoring is like natural or artificial flavors that are generally allowed.
  22. No, those foods are not allowed. I haven't used Real Plans myself, so I don't know exactly what setting you need to check, but it is not just a Whole30 meal planner, it is a meal planner with a Whole30 option. You need to figure out where in the settings you choose what types of recipes you want it to show you, and choose Whole30. If you aren't sure how to do that, you'll probably need to contact Real Plan's customer service or check out their help or FAQ pages, because they are a separate entity from Whole30.
  23. It would depend on the ingredients. In general with medicine, if you really need it, take it, we don't want you to be miserable. If this is an issue that just started during your Whole30, there are other things you might want to try. First, be sure you're drinking plenty of water -- aim for 1/2 oz per pound of body weight, so a 120-lb person would need at least 60 oz. Also be sure you're adding a serving or two of fat to each meal in addition to the oil you cook in. Be sure you're eating plenty of vegetables, aim for 2-3 cups at each meal, and a mix of starchy, leafy, and others.