ShannonM816

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  1. Thanks
    ShannonM816 got a reaction from HMH in Day 15 - gag eggs, sweet potatoes   
    You could try soup -- I like a creamy butternut squash soup, and then I add diced whatever kind of protein I have on hand -- chicken apple sausages, cooked chicken, compliant hot dogs, cooked ground beef.  Or a chicken and vegetable soup, or whatever sounds good to you. 
  2. Thanks
    ShannonM816 got a reaction from Sjodo in Starting after Thanksgiving   
    If you know you're going to give up coffee, you might start weaning off of it now -- go to half-caff, or just half as much coffee as usual, and then next week half that, and then by next Friday, you shouldn't have to deal with as many headaches as if you just wait and quit cold turkey on day 1.
  3. Thanks
    ShannonM816 got a reaction from HMH in Potassium Sorbate   
    It's a preservative -- as was stated above, it's okay to have during your Whole30. 
  4. Like
    ShannonM816 got a reaction from T2Andrew in Should I be feeling worse?   
    Some people are just lucky and don't experience many negative effects. It probably helps that you were eating pretty well before. Just go with it.
  5. Like
    ShannonM816 got a reaction from Mdubg in Supplements Whole30 Compliant   
    How could she have changed that response that would have made it better for you?
    If you want to know what all of those types of magnesium are, you'll want to look them up and read about them. If I were looking, I'd start by googling them, or googling something like "types of magnesium" to see if I could get a chart that listed some of the basic differences and narrowed down the options for me a little. If you've done that and still aren't sure, you could consult your doctor or a trusted pharmacist. SugarcubeOD did mention a brand that many people take and that should be readily available either online or at a local health food store if you have one near you. If you're at the point where you feel you've researched everything you can possibly stand to research, you could start with that brand and see how it works for you. If it helps, great. If not, you'll have to do some more research, but you'll have narrowed it down some, since you'll know that type of magnesium doesn't work for you.
    For dosages, first, start by reading the label of whatever brand you decide to take and see if they say anything about a good starting dose. If all they list is just a regular recommended dose, I'd start with not more than half of that for a few days and see how you go. If you don't have any digestive upset, you can increase the dose. 
     
  6. Like
    ShannonM816 got a reaction from RandiW in Wording counts   
    Hi, @ginger917. I had not really thought about this before, but you have a good point. Unfortunately, no one here on the forum can make this change. I'd suggest emailing daily@whole30.com (I think that's right, it should be listed somewhere on those emails) and tell them. 
    Best of luck to you for the rest of your whole30!
  7. Like
    ShannonM816 got a reaction from Blueglass74 in Thanksgiving Green Bean Casserole   
    So, this isn't quite what you're describing, but maybe try it sometime before Thanksgiving and see if it'll do, because it's really good (I left out the pepper flakes, because I'm a wimp, and you could totally leave out the cilantro or use parsley instead if you don't care for it):    http://meljoulwan.com/2012/03/14/coconut-almond-green-beans/
     
  8. Thanks
    ShannonM816 got a reaction from mirandaf2004 in Hi people!   
    Read this and then decide for yourself how to proceed:   https://whole30.com/2014/06/really-start-whole30/
  9. Like
    ShannonM816 got a reaction from T2Andrew in Hypoglycemia - Avoiding Hunger/low bloods sugar   
    The no snacking is a recommendation, not a requirement -- for most people, it is possible once they get their meals worked out to a size that gets them 4-5 hours between meals. It may not be possible for you, and that is okay, you do what you need to do.
    Hypoglycemia has been discussed before on the forum, if you google Whole30 hypoglycemia, you'll find past discussions, but here's one that's been active recently:  https://forum.whole30.com/topic/6076-hypoglycemia/?tab=comments#comment-471353
    Have you tried adding starchy vegetables to any of your meals or snacks? Things like potatoes, sweet potatoes, root veggies like carrots, parsnips, beets, or turnips, or winter squashes like butternut, acorn or kabocha squash. They might help to take the place of beans, they'll have fiber and starch. 
     
  10. Like
    ShannonM816 got a reaction from Ale in Starting Oct 9   
    Hi! Many people worry about cravings, you're definitely not alone in that. There are a couple of things I'd recommend.
    First, be sure you're eating enough, and including a serving or two of healthy fat in each meal, in addition to any oil you cook with. Sometimes people are surprised at the serving sizes, but when you don't have grains taking up space or sugar adding empty calories, you can eat a lot of food. When you get the serving sizes worked out, you should be easily going 4-5 hours between meals without needing snacks or feeling like you're starving. When you're full between meals, it's a lot easier to walk past the candy dish on your coworker's desk or the box of doughnuts in the break room.
    Second, right now, before you're craving something (hopefully), sit down and think of what you can do to distract yourself if a craving hits. Meditate, go for a walk, organise the pantry, call a friend, play with the kids or pets, work on a hobby, take a bubble bath, color in a coloring book, or even if it's after supper, just call it a night and go to bed. Have some options figured out so when a craving hits, you don't have to think too much about it, you can just pick something off the list to distract yourself.
    If you're not sure if what you're experiencing is a craving or true hunger, ask yourself if you'd be willing to eat something bland and boring, like plain steamed fish and broccoli. If you'd eat that, you're probably truly hungry -- fix yourself a snack with a little protein, a little fat, and some vegetables, or at least two of the three. If you wouldn't eat something boring, you're probably not really hungry.
    You can find the meal template and other helpful downloads here:   https://whole30.com/pdf-downloads/
  11. Thanks
    ShannonM816 got a reaction from sunshine93 in I don't have a grill.   
    Use what you have. You can definitely do this without a grill. 
  12. Like
    ShannonM816 got a reaction from Brensuma in First Whole 30- Starting 10/2!   
    If you still have some left that you want to try to eat rather than wasting, try warming it in the oven, and then serving it with mayo or guacamole or some other dip or sauce that you like. Sometimes the oven will help brown some of the edges for a little different texture, and then hiding it under something yummy can help make it better.
    You've done this before, so may already know this, but be sure you're drinking plenty of water, eating enough, and salting your food. And if it's caffeine withdrawal and you really feel like you can't stand it, you might try unsweetened tea or iced coffee that's watered down a bit and has some coconut or almond milk (I saw you don't like black coffee, but sometimes watering it down or having it cold might make it less bad) for some caffeine, and then wean yourself off it over a week or two, rather than just stopping cold turkey. 
     
    You've probably already made this at this point, but if you don't like the sweet potato substitution, next time see what happens if you just leave the beans out (if your husband isn't doing Whole30, you could even cook beans separately for him to add, though they won't taste quite the same). If you aren't instructed to drain the beans before adding them, you may need to add water or broth to the chili, or alternately, if you normally drain the beans before adding them, and the recipe calls for water or broth or other liquid, you may need to cut back on it a bit.
  13. Like
    ShannonM816 got a reaction from Brensuma in First Whole 30- Starting 10/2!   
    If you still have some left that you want to try to eat rather than wasting, try warming it in the oven, and then serving it with mayo or guacamole or some other dip or sauce that you like. Sometimes the oven will help brown some of the edges for a little different texture, and then hiding it under something yummy can help make it better.
    You've done this before, so may already know this, but be sure you're drinking plenty of water, eating enough, and salting your food. And if it's caffeine withdrawal and you really feel like you can't stand it, you might try unsweetened tea or iced coffee that's watered down a bit and has some coconut or almond milk (I saw you don't like black coffee, but sometimes watering it down or having it cold might make it less bad) for some caffeine, and then wean yourself off it over a week or two, rather than just stopping cold turkey. 
     
    You've probably already made this at this point, but if you don't like the sweet potato substitution, next time see what happens if you just leave the beans out (if your husband isn't doing Whole30, you could even cook beans separately for him to add, though they won't taste quite the same). If you aren't instructed to drain the beans before adding them, you may need to add water or broth to the chili, or alternately, if you normally drain the beans before adding them, and the recipe calls for water or broth or other liquid, you may need to cut back on it a bit.
  14. Like
    ShannonM816 got a reaction from Honeycrisp in Transitioning from Keto to W30...   
    You don't have to fear carbs, but you don't want to go overboard with the, either. Start with a fist-sized serving of starchy vegetable at one meal a day, and limit fruit to not more than a couple of fist-sized servings per day.
    Some people do stay in ketosis, even with some starchy vegetables and a little fruit in their diet, some don't, but even if you're not actually in ketosis, you can still have some of the benefits of it, like meals keeping you satisfied for 4-5 hours or more even mood and energy. I would put the ketostix away for at least the duration of your whole30 and focus instead on how you're feeling. If you feel like you're craving sweets, maybe back off on the carbs, especially the fruit, for a few days. As you continue on, you should find the cravings diminish and you can have some fruit without wanting to grab a Snickers bar.
    You might consider keeping a food log of some kind, not to measure calories or anything, but just to record what you're eating and how you feel, to help track how eating different foods seems to affect you. It doesn't need to be fancy, it could just be a small notebook or a memo on your phone, or there's a place here on the forum if you're okay with other people seeing it.
    As far as books, it doesn't matter what order you read them in, or even if you read them all. ISWF is the why behind the rules, and I think it's a great place to start. All the books are described here, I'd say just pick the one that you feel like addresses what you're most concerned with at the moment:   https://whole30.com/books/
    You might also find this article interesting:  https://whole30.com/2012/08/carrot-train-to-crazytown/
  15. Thanks
    ShannonM816 got a reaction from Daniel Ramirez in pre workout food before breakfast :(   
    Pre-WO you want protein and fat -- so chicken or egg with avocado and/or nuts is great. It doesn't need to be a whole meal's worth, just a few bites. Skip the orange juice for pre-WO for sure, and you'd really be better off not drinking juice at all (you can find more about that in the Can I Have guide, just scroll down to Fruit Juice to find it.)
    Ideally, post-WO would be separate from breakfast, and for it you'd have a few bites of lean protein, and possibly a few bites of a starchy vegetable. I'm not sure how strenuous your workout is, but if over time you start feeling run down or like you're not recovering, you might want to change things up to allow yourself this post-WO in addition to your meals. If you have breakfast instead of post-WO, just have a full breakfast that matches the meal template.  Here's an article that explains more about post-WO meals, what you should have, and why they're important. 
  16. Like
    ShannonM816 got a reaction from Betsie_n in First Whole 30- Starting 10/2!   
    Season ground turkey or chicken and use it. Here's a recipe for breakfast sausage that you could use, just combine it all but don't make it into patties or cook it:   http://www.farmsteadchic.com/paleo-whole30-breakfast-sausage/
  17. Like
    ShannonM816 got a reaction from Betsie_n in First Whole 30- Starting 10/2!   
    Season ground turkey or chicken and use it. Here's a recipe for breakfast sausage that you could use, just combine it all but don't make it into patties or cook it:   http://www.farmsteadchic.com/paleo-whole30-breakfast-sausage/
  18. Like
    ShannonM816 got a reaction from Heidi Staddon in How do you fuel for a marathon? What can I eat/drink?   
    There are several posts about this, if you google Whole30 marathon you should find them. This one seems to have a fair amount of discussion and tips:   
    One thing to remember is that if this way of eating is very different from what you're used to, your workouts are going to suffer for the first week or two as your body becomes fat adapted. There's a good chance you still won't be running at your very best at eight days in, so consider whether that's okay with you, or if you might want to start Whole30 once you're done with this race. 
  19. Like
    ShannonM816 got a reaction from GinaM5 in Starting tomorrow, 9/25!   
    What vegetables do you like? What is it about the others you don't like? How have you prepared them in the past? Maybe people can suggest some you might like based on the ones you know you like, or can suggest recipes to address whatever it is you don't like.
    For people who aren't big on vegetables, sometimes the way they're prepared can make a difference. Most are best roasted, it brings out the natural sweetness they have, and can also give you crunchy edges that may help with texture issues that many people have. This is a good recipe for roasted cauliflower:  http://meljoulwan.com/2011/01/11/cocoa-toasted-cauliflower/  (You may have to convert your oven temperature)
    If you think you don't like cooked greens, try one of these recipes:  http://meljoulwan.com/2010/01/12/eat-your-vegetables-kale-chard-beet-tops-and-more/
    Basically, though, the way to necome someone who likes vegetables is to try new vegetables. Try them cooked different ways. Try them several times. There may still be some you don't care for, and that's okay, but I bet there'll be a lot you're okay with and even a few you really like after a while. 
     
  20. Like
    ShannonM816 got a reaction from mamakat in Starting tomorrow, 9/25!   
    I hope the blender isn't completely dead, they're so useful. For future reference, making mayo with an immersion blender should only take 30-60 seconds. The going slow part mostly refers to other blending methods where you need to drizzle the oil slowly as you blend to make it emulsify, but with immersion blenders there's no drizzling at all.
    Instructions here If anyone hasn't yet tried making their own mayo this way:  http://thehealthyfoodie.com/fail-proof-home-made-paleo-mayo-whole30-compliant/
  21. Thanks
    ShannonM816 got a reaction from CaitlinBotkin in Early Morning Low Intensity Workout   
    How hungry are you at that point? If you're really ravenously hungry, it may be best to eat breakfast, even if you can't sit and eat it intentionally -- whether that means eating as you study or eating quickly beforehand, and then have coffee and sit with your family as they eat.
    If you're just a bit hungry, even if you feel your workout might not warrant a post-workout meal, that might be an option. That would mean a few bites of protein and optionally a few bites of starchy vegetable. 
    Or if you're not hungry at all, the nuts pre-wo mean you've had some food within an hour of waking up, and could just wait until breakfast if you wanted to.
    This is something that you may need to try one thing for a few days and see how it works, and then if it isn't right for you, change it and see if something else works better. It might also be that your needs change over time, so what works now may not work as well at some point in the future. Just pay attention to how you feel and adjust as necessary.
    I would really try not to have coffee before your full breakfast because it can be an appetite suppressant, and you don't want to artificially change your hunger signals, or end up not getting the nutrition you need because you're just not hungry.
  22. Thanks
    ShannonM816 got a reaction from CandyCraver in Start Day set on September 27   
    The good news is, you don't have to do fancy recipes, you just need to make your meals meet the meal template. So, it can be as simple as scrambled eggs with spinach and avocado, or ground beef with taco seasoning, on top of leafy greens, with tomatoes, onions, bell pepper, diced zucchini, and guacamole for a "taco salad." I don't really meal plan, but this method of prep resonated with me. I probably don't do it exactly the way she describes, but basically, the idea for me is to make sure there's always cooked protein and chopped vegetables in the fridge, so when I'm ready to eat, I just heat stuff up. On days when I have time, I may make something fresh at meal time, but during the week, when I'm working, it's nice that I don't really have to do much.
     
  23. Like
    ShannonM816 got a reaction from Lauraloveskale in Kombucha without added sugar   
    The process of making kombucha uses sugar. There's a first ferment, where you have a kombucha scoby, tea, and sugar -- that sugar feeds the bacteria in the fermenting process. After that, the kombucha is bottled, usually with some kind of flavoring -- this is the second ferment, and this is where sugar would be not allowed on Whole30 because this ferment doesn't last as long. 
     
    For store bought kombucha, you're looking for ingredient lists that say: Kombucha, fruit juice (or puree). Or they might say something like: Kombucha (tea, water, sugar, kombucha scoby), fruit juice (or puree). (Or they might list herbs, spices, or vegetables instead of fruit juice, depending on flavor.)
     
    There is a brand that I've seen that uses stevia in their second ferment to sweeten/flavor -- that is not Whole30 compliant. Their ingredient list looks like this: Organic Raw Kombucha (Organic Fair Trade Certified™ Tea, Organic Fair Trade Certified™ Evaporated Cane Juice, and Organic Kombucha Culture fermented in purified water), Natural Flavors, Organic Stevia Extract (Natural Sweetener).
    Everything about that would have been okay, until they threw in the stevia. 
     
     
     
     
    Any fermented food could have alcohol in it. GT's brand makes two lines of kombucha -- one that you have to be over 21 to buy, and one that you don't. The ones with the black labels you have to be over 21 to buy. Even then, all that means is that they contain more than .5% alcohol, which is the legal cutoff for something to be considered alcoholic by the FDA. For comparison, beer tends to be between 3% and 5% alcohol, wines can be a bit more, up to around 20% for some of the highest alcohol content (like port), and vodka would be around 40%. 
     
    Recovering alcoholics or people who are very sensitive to alcohol should obviously consider this information before deciding whether to partake, but your average person will usually not notice much effect, although every now and then I get a bottle that leaves me feeling a bit flushed, the way a drink might.
  24. Thanks
    ShannonM816 got a reaction from kassiemn922 in Seaweed   
    Yes, those ingredients are okay.
  25. Like
    ShannonM816 got a reaction from GinaM5 in Starting tomorrow, 9/25!   
    What vegetables do you like? What is it about the others you don't like? How have you prepared them in the past? Maybe people can suggest some you might like based on the ones you know you like, or can suggest recipes to address whatever it is you don't like.
    For people who aren't big on vegetables, sometimes the way they're prepared can make a difference. Most are best roasted, it brings out the natural sweetness they have, and can also give you crunchy edges that may help with texture issues that many people have. This is a good recipe for roasted cauliflower:  http://meljoulwan.com/2011/01/11/cocoa-toasted-cauliflower/  (You may have to convert your oven temperature)
    If you think you don't like cooked greens, try one of these recipes:  http://meljoulwan.com/2010/01/12/eat-your-vegetables-kale-chard-beet-tops-and-more/
    Basically, though, the way to necome someone who likes vegetables is to try new vegetables. Try them cooked different ways. Try them several times. There may still be some you don't care for, and that's okay, but I bet there'll be a lot you're okay with and even a few you really like after a while.