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Posts posted by ShannonM816

  1. This is something that many of us struggle with post-Whole30. There's not necessarily one right or wrong answer, only what works for you. If you believe you should never eat sugar again, that's your decision. 

    I would recommend reading more about life after your Whole30 and finding food freedom. 

    Here's some articles to get started, see if any of them resonate with you:

    Or here's a link to a lot of food freedom resources:

  2. For each meal, you want a serving or two of fat. It doesn't all have to be the same fat. So if you don't like olives enough to do a handful, but you could eat a couple, and a teaspoon of oil or mayo, and a couple of almonds, and you've got some fat you cooked stuff in or that's in your meat -- whatever fats you have in the meal add up. If you're having some fat in each meal and your meals keep you satisfied for 4-5 hours, you’re probably getting enough.

    I drizzle oil over veggies sometimes -- I use more over a baked potato or sweet potato where it gets absorbed, less with things that don't really absorb it. You can also mix the oil with herbs to add some flavor, or look for flavored oils. I found a lemon flavored olive oil that I like when I'm just adding a little oil to vegetables, or there are garlic infused oils. You can make oil-based sauces like chimichurri or pesto, or even use salad dressings on cooked vegetables or meats. The flavored oils and sauces don't feel quite as much like I'm just drowning food in oil for the sake of getting in some fat. 

  3. It's possible to do Whole30 without eggs. If you're having trouble finding recipe ideas, Google Whole30 AIP recipes -- AIP (autoimmune protocol) is a more restrictive way of eating than Whole30, sonthere will be other things those recipes leave out that you can still have, like potatoes, but they should also leave out eggs.

    For the meat, I would focus on the ones you do like. For the ethical concerns, it can be more expensive, but you might feel better about your options if you try to source animals that are raised well -- pastured or grass fed or free range. See if you can find local farmers that sell meat they've raised. Sites like may help you find some. For texture issues, it might help to hide the meat in casseroles or make fish patties/cakes (this is one place the AIP recipes may be really helpful since these usually use egg as a binder). 


  4. Hard boiled or deviled eggs, meatballs, grilled chicken or steak cut in strips, various sliced veggies with some kind of dip (if you don't want mayo/ranch, there's tahini or guacamole or some faux "hummus" dips or even some spinach dips that use cashews to mimic creamy dips, just google Whole30 dips), olives, nuts and fresh fruit. 

    As far as drinks, there are definitely mocktail recipes out there, just watch your ingredients. There's a few here: but feel free to experiment with combinations of teas and juices, using plain or flavored sparkling water for fizz. Or you can go with kombucha -- it's not everyone's thing, but it can be a refreshing, fizzy option. 

  5. The rules for Whole30 are clear -- no sweeteners, natural or artificial. This is for the 30 days, and then during the reintroduction period, you can reintroduce sugar or other sweeteners just as you reintroduce legumes or grains.

    After your Whole30 and reintroductions, you decide what works best for you. 

  6. I am not going to try to give you recipes, because I don't know enough about authentic Indian foods to do that, but what I would suggest is looking at the foods you cook every day anyway, and seeing what you can do to make them Whole30 compatible. Most spices are fine on Whole30, just watch if you buy premade spice mixes that they don't have sugar or msg or anything off-plan in them. If there's a particular kind of dish you usually make, if you google Whole30 plus the name of that dish, someone somewhere has probably at leat attempted to remake it, so even if their version doesn't ultimately work for you, maybe it gives you a place to start.

    Also, for your own health, try to remember that you can't force other people to make changes, and you aren't responsible for what they eat. You may never get your MIL to truly do a Whole30. Maybe the best you can do is get her to eat somewhat healthier when she's eating foods you've made, but she still won't make healthier things for herself. If that's the case, don't beat yourself up about it. Maybe you can find a dietitian who also knows Indian food who could help explain to MIL more about what she should eat within that framework, even if that's not Whole30. It's frustrating to not be able to get someone to make changes you know would be good for them, but ultimately they have to decide for themselves. 

  7. If some days you're more bloated and some days less, it might be worth tracking your food and recording how bloated you feel, to see if there's any pattern.

    Common things that could make people bloated include: eating a lot of nuts or seeds, eating a lot of raw vegetables, eating a lot of cruciferous vegetables (broccoli, cabbage, cauliflower, kale) whether cooked or raw, and drinking carbonated beverages. There are other things that can as well, obviously, but these are pretty common ones, so if you know you've been doing these things, you could try cutting back on them and see if it helps.


  8. Cans of tuna, salmon, chicken, etc. Frozen burger patties. Frozen or canned vegetables. Eggs.

    You say you meal plan, but sometimes things don't work out -- have you considered doing a once a week cookup? Takes more time initially, but then during the week, you mostly just reheat. Here's a description of how it could work: If that's not a good option, I'd still recommend always cooking extra. It doesn't take that much longer to make a couple of extra servings or sometimes even to double recipes, then that food can be saved in the fridge several days, or frozen for a day in the future. 

  9. This doesn't seem normal. Some digestive upset is not unusual, but this sounds much worse than that. Talking to a doctor is probably not a bad idea.

    So, totally not medical advice, but just a few things that may help him feel better.

    First, be sure he's drinking plenty of water, because diarrhea can lead to dehydration. It's also important that he get enough salt, to help with electrolytes. 

    It's okay for him to take medicine for the diarrhea if he needs to, something like Imodium or similar anti-diarrheal medication. 

    Is there anything that he's started eating during Whole30 he didn't eat before? Or anything he's eating a lot more of than he used to? If there's one or two things that stand out, eliminating or cutting back on those things may be a good place to start, rather than just picking something randomly.

    Is he eating a mix of vegetables? Leafy greens are great, but it's good to also get starchy vegetables. There are different kinds of fiber, it's good to have a mix of both.

    Until he gets the diarrhea under control, he might feel better with a fairly bland diet. Baked potato or sweet potato with a little olive or coconut oil and salt, chicken breast seasoned with salt and pepper, broth (could do a simple egg drop soup for some added protein), banana, unsweetened applesauce. Peppermint tea might be soothing. This would hopefully just be for a day or two, and then he could start adding back other foods, but hopefully it would help him feel better.



  10. If you're eating the same foods, and the same amounts of food, there are a few other things to consider.

    If you menstruate, the amount of food you need at different times in your cycle can change. Specifically, the week or so before your period you'll probably be more hungry than usual, and may need to eat more food in general, and more starchy vegetables in particular. 

    Your activity levels could have changed, either in the form of exercise, or just generally being more active in life, for instance doing more yard work, deep cleaning your home, or just getting out of the house and going shopping or to the park or whatever more than you were.

    Stress levels can also affect hunger, as can sleep amounts/quality.


  11. There are plenty of options that don't involve the things you've mentioned. There's a shopping list here, it's not completely exhaustive (there are tons of vegetables out there, no list could include them all): Maybe print it and mark 9ff the things you don't eat, and see how many options are still left. 

    As for recipes, I'm not sure where you're looking, but while there are recipes for tuna salad or chili, there are plenty of other options. How about something like this: Or this: Or you can just do simple things that don't really need a recipe, like scrambled eggs with spinach and avocado, or a burger patty with roasted vegetables, or a baked sweet potato stuffed with seasoned ground beef and a salad.


  12. 10 hours ago, loco1968 said:

    Hi! I'm about to start my Whole30 (May 1 is my start date!) I'm assuming, based on @ladyshanny's response that "tortilla" chips made from tigernut flour, cassava flour, and other W30 compliant ingredients, are actually NOT compliant, because of the starch content and because of the discussion around chips in the W30 book. Is that right? Thank you in advance!

    The rules specifically say no commercially prepared chips of any kind, and no recreating baked goods, junk food, or other "treats" with compliant ingredients. So, no, these chips aren't really Whole30 compatible. 

  13. In general, the website is more up to date than the books, unless you've found a really old article that predates publication of one of the books. In this case, the website is definitely the newer info than ISWF, which was the very first book, so you can go ahead and use the high-oleic seed oils. 

  14. You can certainly do a Whole30 with just eggs and chicken as protein options, and you may be able to find canned tuna, salmon, or other fish. You can probably find some canned vegetables too, and some fresh ones do ok without refrigeration for several days. You could probably make this work, if that's what you decide to do.

    However, it's probably not going to be easy, so consider how much stress you might be adding to your life, and whether that makes sense for you right now. It might be easier to look at the options available to you and decide that each day, you're going to choose the best options you can, but that you're not going to sweat it if you have a meat with some non-Whole30 ingredients because they don't have chicken available one day and it's either that or not have protein at that meal and end up hungry between meals with no good options available.  Depending on what your diet is currently like, these changes could be enough to help you feel better, and then you could try a Whole30 in the future, when you have more time or better access to a kitchen/full-size fridge.

    Whatever you decide, I hope you find something that helps you feel better. 

  15. Yes, it's fine. 

    Just fyi, if you google Whole30 + whatever ingredient you're curious about, you'll almost always find previous discussions from this forum about the ingredient. It's sometimes faster than waiting for someone to see your question and answer you.