ShannonM816

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  1. Like
    ShannonM816 got a reaction from Elizabeth33 in Day 18 & I could be falling apart!   
    You had the body aches and joint soreness before you started? Is it worse, or just about the same?
    Is there something you're eating now you didn't eat before, or that you ate occasionally before but are eating a lot more of now? Maybe there's something that is whole30 compliant that just doesn't work for you. For instance, eggs or nightshade vegetables cause pain like this for some people, especially in large quantities, and many people find they consume a lot more of them on whole30 than when they're not. 
    Are you keeping a food diary? Do you notice that it's better or worse on certain days, and can you see any pattern in foods you eat or don't eat on those days? 
    Is it possible it's not food-related at all? Like, if you live somewhere that in the last 18 days has gotten colder, do you think maybe the joint pain is worse due to cold? Or maybe you've been more or less active, and that's affecting your pain levels? 
  2. Like
    ShannonM816 got a reaction from Zozo2019 in 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. 
  3. Like
    ShannonM816 got a reaction from RubyVroom in Ezekiel Wrap ReIntro   
    What are the ingredients for the ones you're thinking of using? The ones I'm seeing have wheat, so gluten, and they have lentils and soybeans, so legumes, and some other grains. So those wouldn't work. But if you've got some that have different ingredients, they might work, just look at the ingredients and see what's in them.
  4. Like
    ShannonM816 got a reaction from Beccaann3 in Starting October 1   
    Hi, @Yepa! Just to let you know, the daily emails no longer exist. Instead, there is a Whole30 Day By Day book, which has daily tips and room for journaling. 
  5. Like
    ShannonM816 got a reaction from Beccaann3 in What level of exercise deserves pre-post workout meals?   
    Pre-wo is most important if it's been several hours since you ate -- for instance, working out first thing in the morning, or working out after work when you haven't eaten since lunch time. If you aren't hungry and feel okay during your workouts without it, it's okay not to have it.
    Post-wo is a little different, in that it can help aid muscle recovery, so it may be more important after strength training than it would be after cardio. This article explains a little more about that:  http://whole9life.com/2015/02/eat-post-workout/. Even this is somewhat variable for each person, though. If you're eating starchy vegetables with meals, your post-workout may just be a few bites of lean protein. If you're not eating starchy vegetables with meals, you may also need some with your post-workout. And on days when you just do cardio or just do yoga, you may not need pre or post at all, but if you find you're not recovering well, if you're getting more and more tired and worn out over time, you can try adding them.
    For whole30 purposes, it's not really about calories, it's about giving your body the fuel it needs to perform and to recover.
  6. Like
    ShannonM816 got a reaction from iwantcandy in 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:  https://whole30.com/pdf-downloads/
  7. Thanks
    ShannonM816 got a reaction from Medowsweet in 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.
    http://meljoulwan.com/2009/07/21/sunshine-sauce/ -- 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.
    http://meljoulwan.com/2009/08/05/presto-pesto/ -- great on it's own, or mix with mayo for a thicker dip/sauce.
    http://meljoulwan.com/2014/10/20/zingy-ginger-dressing/
    https://www.whole-sisters.com/dump-ranch/
    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.
  8. Like
    ShannonM816 got a reaction from Amura in Weighing and restarting   
    Obviously, if you eat something non-compliant, you see why you need to start over. It may be slightly less clear why someone would say to start over for something like weighing yourself. After all, what's it really going to hurt to know the number on the scale? That can't really make a difference, can it? 
    Ultimately starting over or not is always up to you, but you made a commitment to yourself, and maybe to other people, that you would follow these rules for 30 days. How seriously do you take those commitments?  Will you feel any less pride in your accomplishment if you get to day 30, but know you broke a rule?  
    This article talks about this, mostly from the perspective of eating something non-compliant, but many of the points are relevant for the question of weighing yourself as well:  https://whole30.com/start-over/. 
  9. Like
    ShannonM816 got a reaction from jakefishful in ultra sugar addict/athlete   
    So, 4 cups of cabbage in half a day? Is that a normal amount for you? Because I'm pretty sure I'd have stomach cramps after that too.
    Maybe mix up your veggies a bit, so you have a mix of cruciferous and non-cruciferous ones. (Cruciferous are the cabbage family, broccoli, cauliflower, bok choy, cabbage, brussel sprouts.) 
    Your workouts may suffer a bit the first week to 10 days as your body adjusts to not having sugar. Hang in there, it'll get better. 
  10. Like
    ShannonM816 got a reaction from Anhe in R1D18 Feeling so tired and overwhelmed...   
    Rather than snacking, try to make meals that keep you satisfied for 4-5 hours at a time.
    For breakfast, a serving of eggs when they're your only protein in a meal is as many whole eggs as you can hold in one hand, so probably 3-4. Aim for 2-3 cups of vegetables at every meal, so add another cup at least. And add a serving or two of fat, in addition to the oil you cook in.
    For lunch, was that one of the three ounce pouches of tuna, or a 5-6 ounce can? Because a serving is probably closer to a can for most people. 
    For dinner, again be sure you're eating enough vegetables, and maybe add some fat to that meal.
    If you do need to eat between meals, try to have a mini-meal with protein, fat and vegetables, or at least two of the three. Fruit on it's own can leave you more hungry, more tired, and with increased cravings. 
    As far as sleeping, there are some tips here that may help:  http://whole9life.com/2015/04/mental-health-sleep-1/. Also, some people find they become more sensitive to caffeine, so you may try switching out your green tea for a decaf herbal, or at least make sure you don't drink it very late in the day.
  11. Thanks
    ShannonM816 got a reaction from Anhe in Am I doing this right?   
    I make a similar soup during cold weather, with cauliflower and butternut squash. I don't think you taste the cauliflower at all. I do use frozen cauliflower, I'm not sure if that makes a difference. 
  12. Like
    ShannonM816 got a reaction from TrustyMutsi in R1D18 Feeling so tired and overwhelmed...   
    You're not eating enough food. Your body needs fuel to function. Just like you can't run a car with an empty gas tank, you can't move your body when it hasn't had enough food.
    Try some new recipes. Try a new vegetable. Cook a vegetable you've had before in a new way. There are so many compliant foods out there, you are bound to find something you like. Make some sauces or dips to change the way meals taste. 
    As far as the heartburn, you had almond milk and almond butter, and sometimes nut products can be hard on the digestion. 
    Try looking at some whole30 recipes, see if you get excited about trying any of them. Here's a few to get you started: 
    http://meljoulwan.com/2010/08/08/paleo-egg-foo-yung/
    http://meljoulwan.com/2011/05/08/paleo-pad-thai/
    http://meljoulwan.com/2011/08/18/comfort-noodles/
    http://meljoulwan.com/2011/08/25/sbj-burger/
    http://meljoulwan.com/2009/07/17/eat-your-vegetables-eggplant/
    http://meljoulwan.com/2012/03/14/coconut-almond-green-beans/
    http://meljoulwan.com/2012/04/18/casa-muy-grande-plantains/
    https://therealfoodrds.com/creamy-broccoli-slaw/
    https://therealfoodrds.com/roasted-brussels-sprouts-bacon-aioli/
    https://nomnompaleo.com/post/9622823879/tomato-and-basil-salad
    These sites have other Whole30 recipes as well, so if none of these seem appealing, look at others. 
  13. Like
    ShannonM816 got a reaction from PaleoPatronus in Working 11 Hour Days   
    In a case like this, it is definitely ok to eat more than three times a day. Try having a mini-meal of protein, fat, and vegetables, or at least two of the three, about four hours after lunch.
  14. Like
    ShannonM816 got a reaction from emilyelowe in plated fats   
    It does count, in that it's a fat, but it rarely ends up being enough. First, many things that you add fat to in cooking, a lot of the fat ends up staying behind in the pan, unless you're making a conscious effort to pour it onto your plate and consume it. Second, if you're cooking multiple servings, you're probably not including multiple servings of oil -- you may add a little extra for 2 servings compared to one serving, but you're probably not completely doubling it, and if you're cooking four servings at once, you're unlikely to be quadrupling your cooking oil, because you really just don't need to. That's why we usually encourage people to include a serving or two of fat, in addition to whatever oil they cook in.
    The real test of whether you're consuming a good amount of fat at each meal is whether you can go 4-5 hours between meals pretty well. If you can, you've got it about right. If you're hungry in two hours, something in your meal is not quite right, and fat is something people often underestimate how much they should have. If you're regularly going 6 hours or more before you start to feel hungry, you might need to cut back on something in your meals.
  15. Thanks
    ShannonM816 got a reaction from DonnaGail in Fig, Apricot or other Jam recipes?   
    Asking in a cooking website is a good suggestion. They'd probably have suggestions, especially if you want to make larger batches of it to keep on hand.
    I don't know how comfortable you are winging things in the kitchen, but I would probably just dice the figs and saute them in some coconut oil. You could maybe add some spices -- cinnamon, maybe some ginger. When they're nice and soft, smush them up, strain if you think you need to for seeds, and then use that for your jam. If your figs don't seem very sweet, you could add a splash of apple juice and let it reduce down as the figs cook.
     
  16. Thanks
    ShannonM816 got a reaction from charlewis2017 in Trader Joe’s Pumpkin Spice Coffee   
    Yes, this is fine.
  17. Like
    ShannonM816 got a reaction from Jihanna in What A Serving of Eggs Looks Like   
    If your meals are keeping you satisfied 4-5 hours at a time, you're good.
    Often, we see people who come from a background of calorie restriction who continue to limit their meal sizes the way they would if they were counting calories, sometimes purposefully, sometimes subconsciously. Mostly, this was a post to encourage those people to eat as much as they need to eat, even if it seems like a lot of food, and to say that it is okay to eat more than what they may be used to, if that's what it takes to stay satisfied and avoid snacking between meals.
  18. Like
    ShannonM816 got a reaction from Jihanna in What A Serving of Eggs Looks Like   
    If your meals are keeping you satisfied 4-5 hours at a time, you're good.
    Often, we see people who come from a background of calorie restriction who continue to limit their meal sizes the way they would if they were counting calories, sometimes purposefully, sometimes subconsciously. Mostly, this was a post to encourage those people to eat as much as they need to eat, even if it seems like a lot of food, and to say that it is okay to eat more than what they may be used to, if that's what it takes to stay satisfied and avoid snacking between meals.
  19. Like
    ShannonM816 got a reaction from Jihanna in What A Serving of Eggs Looks Like   
    If your meals are keeping you satisfied 4-5 hours at a time, you're good.
    Often, we see people who come from a background of calorie restriction who continue to limit their meal sizes the way they would if they were counting calories, sometimes purposefully, sometimes subconsciously. Mostly, this was a post to encourage those people to eat as much as they need to eat, even if it seems like a lot of food, and to say that it is okay to eat more than what they may be used to, if that's what it takes to stay satisfied and avoid snacking between meals.
  20. Like
    ShannonM816 got a reaction from Anhe in Let's talk (non-traditional) breakfasts   
    I'm not sure if this is breakfast, or more of a brunch, since I slept later than usual, but this is what I had for my first meal today:
     

     
    Elvis burger (hamburger patty topped with almond butter, banana, and bacon), collard greens, and sweet potatoes (yes, they were slightly burnt. One of these days I'll learn to set a timer). 
  21. Like
    ShannonM816 got a reaction from Anhe in Day 16 - Cannot. Stop. Crying.   
    One thing to pay attention to is the amount of starchy vegetables you're eating. People who experience depression or anxiety often find they need several servings a day. 
     
  22. Like
    ShannonM816 got a reaction from Angelia in Monday 9/9/19 State Date- anyone else?   
    You might want to check out the meal template (download it here: https://whole30.com/pdf-downloads/). 
    You want each of your meals to have 1-2 palm-sized servings of protein, the length, width, and height of the palm of your hand, or if eggs are your only protein, have as many whole eggs as you can hold in one hand, so probably 3-4; 1-2 thumb-size portions of fat, generally in addition to the oil you cook in; and a bunch of vegetables (the template says fill the rest of your plate with them). You should also try to limit fruit to no more than two servings a day, where a serving is the size of your closed fist. So your meal has all your fruit for the whole day, and is low on protein, and is probably a bit low on fat. 
    The meal template is a recommendation, not a rule, so you don't have to follow it, but you really will have better results when you do. 
    While fruit is not a bad thing, and you can certainly have some, sometimes having a lot of it can keep you craving sweet things, and sometimes it's easier to cut way back on it or even cut it out entirely for a week or so, to get past those cravings. That is totally up to you, but if you get several days in and find you're still having really strong cravings for sweets, it's something you might want to consider.
  23. Like
    ShannonM816 got a reaction from JenRaye in JenRaye's Whole30 Log   
    There, or especially in the fall, my store puts some nuts in the produce section. But my store can be kind of weird with where they put things.
  24. Thanks
    ShannonM816 got a reaction from MissHLG in “Food freedom” vegan info   
    Yes, Food Freedom Forever by Melissa Hartwig.
     
  25. Like
    ShannonM816 got a reaction from barbarabgzz in Eggs/Nightshades - help please!   
    Stop thinking in terms of breakfast foods. It's just a meal, you can eat anything at meal 1 that you eat at any other meal. Leftovers are easy. Soup or stew can be nice if it's starting to get chilly in the morning where you are. This past discussion has things people have eaten for breakfast that aren't eggs: