ShannonM816

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  1. Like
    ShannonM816 got a reaction from ladyshanny in low metabolic rate   
    The truth is, if you have been restricting your calories this much, there is a chance you'll gain some weight at first,  but if you continue eating this way, you will get healthier, and as you get healthier your weight will get to a healthy weight for you. And, you will not feel horrible and depressed or be hungry all the time.
    If you are truly concerned about your metabolism you might look into a way to strengthen your muscles -- having more muscle will burn more calories.
    Please remember that you deserve to be healthy, and to be healthy, you have to consume healthy foods. Those foods give you the energy and strength to do all the things you want to do. You do not have to starve yourself, you do not deserve that kind of punishment, you don't deserve to feel terrible and depressed and hungry all the time, you deserve to be vibrant and energetic and happy.
     
  2. Thanks
    ShannonM816 got a reaction from Adriana B in Day 3 having troubles...   
    We really recommend following the meal template at every meal (you can download it here: https://whole30.com/pdf-downloads/). It sounds like you've got the vegetables down, but the protein and the fat are also important, so be sure you're including at least a palm-sized piece of protein at each meal (or if eggs are your only protein in a meal, have as many whole eggs as you can hold in your hand), and then pick one or two fat sources from the options listed in addition to the oil you cook your food in. 
    If you are hungry between meals, don't have fruit on its own, have protein, fat, and vegetables, or at least two of the three -- so a hard boiled egg with mayo, or guacamole and vegetables, something like that.
    In addition, be sure you're drinking plenty of water, and salt your food. 
    For the waking at 2-3 am, some people find it helps their sleep if they have a fist-sized serving of starchy vegetable with their final meal of the day. Starchy vegetables would be potatoes, sweet potatoes, plantains, winter squashes like butternut or acorn or kabocha squash, or root vegetables like carrots or turnips or beets or parsnips. You might try that for a few nights and see if it helps. 
  3. Like
    ShannonM816 got a reaction from Elizabeth33 in Psyching up for a December W30!   
    @LadyLisbette, it might help if you tag her so she can find this thread more easily -- just type the @ symbol, no space, and then start typing the name. When you see the right person, click/tap their name, and they're tagged, meaning they should get a notification and link to where they've been tagged, like this:  @hollysmokes
  4. Thanks
    ShannonM816 got a reaction from NCMegMax in Violent reaction to first day of reintroduction   
    Definitely hold off on more reintroductions for at least two days, or until you feel better if that takes a little longer.
    You could definitely try different legumes another day, it might be that others dont affect you the same way the peanut butter did, although it's possible you might have a similar reaction, so maybe plan to do those reintroductions on a day when you're going to be home most of the day.
  5. Like
    ShannonM816 got a reaction from ladyshanny in New to Whole 30   
    Hi, @RobinM. There have been other people who have done Whole30 post-gastric bypass, you can google Whole30 gastric bypass or Whole30 weight loss surgery to find more of those discussions if you want.
    One thing to keep in mind -- we really make a big deal about the meal template and eating three meals a day, no snacks. This is a recommendation, not a rule, and while it makes sense for the majority of people doing Whole30, it doesn't work as well for people who have had something like gastric bypass where you may not be able to eat that volume of food at one time. Eat amounts that make sense for you at each meal, and as many meals as you need throughout the day -- just be sure you're getting vegetables, protein, and fat at each meal, and try to avoid "grazing" -- in other words, plate up a (small) meal if you're hungry, don't just grab a handful of food every time you walk through the kitchen. If your doctor has you taking supplements, you can look for versions of those that meet Whole30 rules, but if that's not available, it's still best to follow your doctor's orders for that, or work with them if you decide you don't want to take them so that they can run any tests or keep an eye on things to make sure you're getting all the nutrients you need.
  6. Thanks
    ShannonM816 got a reaction from Gdubb8 in Carditone is this ok?   
    These look okay.
    If Whole30 is a big change from the way you've been eating, especially if you've been eating a lot of restaurant foods or premade foods or other high sodium foods, it may also cause your blood pressure to get lower, so definitely keep in touch with your doctor, or if you're checking your own bp daily keep doing that. 
  7. Like
    ShannonM816 got a reaction from goingonwhole30 in Day 1 Nov 4th   
    Generally, you should aim to go 4-5 hours between meals, so  breakfast at 6ish and being hungry around 11 means your breakfast is probably about the right size. If you can change when you take your lunch break, that's probably the easiest solution, but if you work somewhere that that isn't a possibility, a small snack if you need it is fine -- try to have a combo of protein, fat, and vegetables,  or at least two of the three, just a smaller portion than a full meal. So maybe a hard boiled egg with mayo, or some carrot sticks with guacamole or something like that.
  8. Like
    ShannonM816 got a reaction from MichelleCA in Continue after 30 days   
    There's nothing wrong with continuing to eat this way for as long as you want to, but we would really recommend doing reintroductions at some point, not because you need to add things back in and eat them regularly but because reintroductions can help you decide when things are worth it or not.  As much as you may think that you'll just keep eating this way forever and therefore you can put off reintroductions, I'd really recommend scheduling them, if not for day 31, then for some definite date in the not too distant future. It is easy to fall back into old habits if you run into any kind of stress in your life, and unfortunately, stress is going to happen at some point to all of us. It's better to have your reintroductions done before that happens. 
  9. Thanks
    ShannonM816 got a reaction from Karen mn in Some notes about using the forum   
    Hello everyone and welcome to the Whole30 forums.
    We welcome everyone to join the forum and have discussions about Whole30 -- just please be sure you follow the rules. 
    If you're not sure you want to make an account, feel free to browse as much as you want while you decide, but please know that if you want to post on the forum, you do need to make an account. You will also need an account to report posts that you feel don't meet the forum rules as well as to send private messages to members and mods.  Signing up is free and easy to do; you don't even have to tell us your real name if you don't want to, just make sure whatever name you choose complies with the forum rules linked above.
     
     
  10. Like
    ShannonM816 got a reaction from Catherine Diaz in Day 11 - Hardest day   
    It's pretty normal for workouts to suffer the first couple of weeks as your body adjusts to this way of eating. 
    As for sleeping, probably it will resolve itself, but it's not a bad idea to make sure you're practicing good sleep hygiene (more on this here:   http://whole9life.com/2015/04/mental-health-sleep-1/). It can be helpful to make sure you're having a serving of starchy vegetable with your final meal of the day. Magnesium supplements or epsom salt baths/foot soaks may help as well, some people find that it does, a few people find it has the opposite effect, and if you opt for supplements, don't start with a full dose the first day, work up to it, as magnesium can have a laxative effect in some people. There are a few more tips in this article as well:  https://whole30.com/2015/12/whole30-sleep/. 
  11. Like
    ShannonM816 got a reaction from hunti_bee in First Day   
    Hi, @hunti_bee. There have been lots of discussions about alcohol here in the forum -- you might want to take the time to read through them and see if anything resonates with you. Google Whole30 alcohol, or whole30 forum alcohol, for more. 
    In general, remember that time with friends ought to be focused on the people, not the food or the alcohol. You are still you, and you are still just as much fun without alcohol as you are with it. If you're at events where you just want to have something that looks like a drink in your hand, go order at the bar and ask for sparkling water or club soda with some lemon or lime or I've even heard of people asking for olives. You don't necessarily have to announce to a whole group you're not drinking. If you're at a restaurant where the table orders a pitcher of drinks or a bottle of wine, it may be more obvious, but don't dwell on it -- have a quick answer for what you're doing if someone asks, for instance something like, "I'm trying this elimination diet because (I have been having trouble sleeping, or had this weird skin rash, or had some digestive issues, or whatever applies for you that you're comfortable saying)." Then just change the subject -- ask them how their week was, or about their kids, or about a big project they've been working on, or whatever. Something open-ended to get them to talk about themselves and change their focus. It'll probably feel weird the first couple of events with no alcohol, but you can definitely do it. 
  12. Thanks
    ShannonM816 got a reaction from jordanbrantley in Have anyone’s symptoms lasted a week or longer?   
    Reactions could possibly last a few days, but the fact that it's still getting worse makes me think there's probably something else going on here. I'd definitely check in with your doctor -- as @ArtFossil suggested, possibly a dermatologist would be a good idea, but even just your regular doctor can probably help, or refer you to someone else if they can't. 
    Have you changed anything else in the last week? New detergent, body wash, shampoo, lotion, air freshener? Or decided to try some new food that is Whole30 compliant, but is new to you? 
  13. Like
    ShannonM816 got a reaction from kbop207 in Carb Flu on First Day?   
    Being tired or having headaches could start from day one, though it usually happens after a couple of days. Runny nose I guess might be a symptom of Whole30, but it could also be that you've picked up a bit of a cold (or even the flu -- if you have a fever or a sore throat or muscle aches, call your doctor soon so that if it is the flu they can get you an antiviral medication like tamiflu). 
    Whether it's carb flu or a cold, go easy on yourself, rest as much as you can, drink lots of water, and be sure you try to eat something. Maybe sip some broth or make some soup with some -- this is a good one when you're not feeling great, if you're up to making it:  https://www.stupideasypaleo.com/2014/08/17/healing-chicken-soup-paleo-whole30/. 
  14. Thanks
    ShannonM816 got a reaction from STACEYRAE46 in Post Workout shake suggestions??   
    Whole30 recommends eating actual food rather than shakes or powders or bars. So, for post-wo, you want protein and possibly starchy vegetables, like chicken or fish. There are lots of previous discussions on pre and post-workout food options -- Google whole30 post workout, or browse through the Whole30 for athletes section of the forum.
    If you absolutely must do some type of powder, remember that what you're looking for is added sugar or sweeteners in the ingredients list. The grams of sugar on the nutrition information panel doesnt matter for whole30 purposes.
  15. Thanks
    ShannonM816 got a reaction from STACEYRAE46 in Pre & Post Workout “Meals”   
    Pre-WO should be protein and fat, though I know some people just do fat if that's easier for them to stomach -- you may have to try different things for a few days to see what works best for you. Leftover meat would be easy. If it's the hard boiled part that bothers you more than the egg itself, you could scramble an egg, or make some egg muffins or a frittata. A spoonful of nut butter or coconut butter or a handful of olives or some avocado/guacamole. 
     
  16. Like
    ShannonM816 got a reaction from ultrarunnergirl in Thickening Agents   
    Most things can be cooked longer to reduce them. Let it simmer, stirring it occasionally. The flavors will concentrate, so you may want to not add as much salt and spices as you normally would. Here's some general tips on reducing sauces:  https://www.bonappetit.com/test-kitchen/cooking-tips/article/how-to-make-a-reduction -- obviously you can't add the butter as suggested in one step, and I don't really know if adding ghee would have the same effect. And the recipes linked are probably not Whole30 compliant, though I didn't actually click through and look. And while this specifically talks about sauces, you can do the same for soups or stews. It does take longer, but you might be happier with the results if you don't find a thickener that works for you.
    The other thing I'd suggest, if you haven't already, is find some recipes that are Whole30 compliant that are similar to whatever you want to make, and see how they do it.  For instance, here's a  chicken and gravy recipe that's good:  https://nomnompaleo.com/post/4807547385/slow-cooker-roast-chicken-and-gravy, or here's a stew recipe: http://meljoulwan.com/2014/04/02/slow-cooker-osso-buco-stew/  or just google Whole30 plus whatever you're wanting to make. Odds are, someone out there has already made it, so you might as well take advantage of their knowledge rather than redoing stuff they probably already tried and decided didn't work well.
     
  17. Like
    ShannonM816 got a reaction from MichelleCA in Starting October 28   
    Is it potluck, or catered? If it's potluck, bring a dish that you can have to share, and pack yourself a meal so that if there's nothing else being offered that you can eat, you can still sit and eat with your coworkers. If it's catered, talk to the person in charge of ordering and see what they're planning to order, see if there's going to be anything you can have -- and then if there are some things you can have, bring what you need to to make a complete meal for yourself, or if there's nothing you can have, again, pack your own lunch and just join your coworkers for the meal. 
    If it's at a restaurant, find out which restaurant, do some research, figure out if there's anything on the menu that will work for you or anything you can special order easily -- if there is, great, order that. If there's not, eat before you go, have some coffee or tea and maybe a salad or fruit just to have some food in front of you, and enjoy visiting with your coworkers. 
    The point in group meals is more about being together as a group, not what you eat. It may feel weird to be eating something other than what everyone else is eating, but if you don't make a big deal of it, they won't either. If someone asks, have an answer prepared -- "I'm doing this elimination diet to see if food affects (insert whatever here, sleep or skin problems or digestive issues or joint paint or whatever), so I have to be careful what I eat right now" for instance, and then change the subject -- ask them about their kids or their plans for the holidays or whatever is appropriate for that person. 
     
  18. Like
    ShannonM816 got a reaction from AliceInAutoimmuneland in Bulletproof Coffee with Ghee?   
    This is allowed. If you, personally, have an issue where making your coffee this way means you drink more of it than you feel is healthy, that would be something you'd want to think about, but if you're just making your usual cup of coffee in the morning this way, go for it. 
  19. Like
    ShannonM816 got a reaction from ArtFossil in Starting October 8th!   
    Why do they put such crap in rotisserie chicken? My grocery store carries one flavor that is compliant, but they don't always have it, they have the flavored ones that have who knows what in them. So annoying, 
  20. Like
    ShannonM816 got a reaction from Elizabeth33 in Starting 29th and scared to death!!   
    Hi, Linda. Change is scary, and it sounds like this is probably a big change for you, but don't panic. You can do this.
    One thing that can be helpful is to stop thinking in terms of breakfast, lunch, and dinner -- food is food, and the stuff you eat in the evening doesnt need to be different than the stuff you eat in the morning. "Breakfast food" is all marketing. Have leftovers for breakfast. Or soup. Or if you want something breakfasty, have scrambled eggs with spinach, or an omelet stuffed with onions and bell pepper, or make some hash browns (throw in some shredded cauliflower or zucchini with your potatoes or sweet potatoes, you won't notice) and top them with fried eggs.
  21. Like
    ShannonM816 got a reaction from MichelleCA in On day 11!   
    Do you have a small cooler you can take? That would give you more options. Even without a cooler, carrot sticks, sliced bell pepper, cherry tomatoes, celery would probably be fine all the way to dinner. My grocery store carries small packs of olives (Oloves is one brand, I think there's a couple others) that would be good to take with you. Something like Wholly Guacamole's little 100 calorie packs would probably last pretty well too as long as they're sealed. Do you have a thermos? You could take a soup to have for supper. If you put really hot water in the thermos (I think boiling is okay in most of them, but double check your brand) and let it sit warming up while you heat up your soup a little hotter than you could actually eat it, then dump the water and pour the soup directly in, the thermos will keep it at least warm until supper time. If it's a blended soup you could even mostly drink it if you don't have time to sit and eat it.
  22. Like
    ShannonM816 got a reaction from ConnieC in Starting October 17th   
    Remember that if you know you have issues with something and plan to avoid it going forward, you don't have to reintroduce it.
  23. Like
    ShannonM816 got a reaction from MichelleCA in Continue after 30 days   
    There's nothing wrong with continuing to eat this way for as long as you want to, but we would really recommend doing reintroductions at some point, not because you need to add things back in and eat them regularly but because reintroductions can help you decide when things are worth it or not.  As much as you may think that you'll just keep eating this way forever and therefore you can put off reintroductions, I'd really recommend scheduling them, if not for day 31, then for some definite date in the not too distant future. It is easy to fall back into old habits if you run into any kind of stress in your life, and unfortunately, stress is going to happen at some point to all of us. It's better to have your reintroductions done before that happens. 
  24. Like
    ShannonM816 got a reaction from MichelleCA in On day 11!   
    Do you have a small cooler you can take? That would give you more options. Even without a cooler, carrot sticks, sliced bell pepper, cherry tomatoes, celery would probably be fine all the way to dinner. My grocery store carries small packs of olives (Oloves is one brand, I think there's a couple others) that would be good to take with you. Something like Wholly Guacamole's little 100 calorie packs would probably last pretty well too as long as they're sealed. Do you have a thermos? You could take a soup to have for supper. If you put really hot water in the thermos (I think boiling is okay in most of them, but double check your brand) and let it sit warming up while you heat up your soup a little hotter than you could actually eat it, then dump the water and pour the soup directly in, the thermos will keep it at least warm until supper time. If it's a blended soup you could even mostly drink it if you don't have time to sit and eat it.
  25. Like
    ShannonM816 got a reaction from MichelleCA in Food Freedom Fail   
    Have you looked at the Food Freedom Forever book? You might find it helpful. And if you want a whole30 coach, there are coaches in different countries and ones who work with you online rather than in person, so it could still be an option for you.
    The most important thing for you to know right now is that finding your food freedom takes work, and will probably always take work, though it will mostly get easier over time if you keep working on it. Very few people do a whole30 and immediately have everything figured out for the rest of their lives, and the few who do manage that probably already had some good habits they were building on. The bigger a change this way of eating is, the harder it is to change and make those changes stick. It is absolutely normal to slip back into old habits. You just have to get yourself back on track and keep working on it. There's nothing wrong with you, you're not a failure, you are a human being working to change your life for the better. 
    Think of it this way: food freedom is a skill you are learning. For any skill, there are a few people who are really good at it the first time they try it, but most people have to keep practicing. As long as you keep practicing you'll get better overall, though some days you won't see progress, and some days you may feel like you're going backwards. Those individual days don't matter as long as the overall trajectory is upwards toward your goal.