ShannonM816

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  1. Like
    ShannonM816 reacted to kaydeebakes in Struggling to Make Mayo   
    Alright ladies- here’s what I learned:
    1. I’ve been using my immersion blender incorrectly. Now I’m double excited to use this tool!
    2. Light tasting olive oil is an actual thing AND it’s amazing. 
    3. This forum is awesome. I’m so glad I wrote in. Everyone has been super supportive and helpful which is great because...
    4. I CAN MAKE HOMEMADE MAYO AND IT’S DELICIOUS. 
    I’m so excited. Thank you all so much for your help!!!
  2. Like
    ShannonM816 got a reaction from -Kara in Gastric Bypass Surgery   
    There have definitely been people who have done Whole30 after weight loss surgery -- google Whole30 weight loss surgery to pull up old discussions if you want to read more, or someone may pop in here with more information.
     
    In general, there's no reason why you shouldn't do a Whole30 if you can eat meat, vegetables, and healthy fats, although you will probably have to ignore the usual instruction to eat three meals a day, no snacks, as you probably can't eat as much at one meal as someone who hasn't had the surgery. If that's the case for you, you'll need to make sure that, however many meals you need to eat a day, they consist of a mix of protein, vegetable, and fat, with occasional servings of fruit with your meal. You'll also want to ensure that over the course of a day, you eat at least the equivalent of three minimum-sized template meals (one template meal would be 1-2 palm-sized servings of protein, 1-2 thumb-sized servings of fat, and 2-3 cups of vegetables). 
     
    In other words, if what you can comfortably eat at a meal is 1/2 a palm-sized serving of protein, 1/2 a thumb sized serving of fat, and 1-2 cups of vegetables, you'd need to eat six times a day to be sure you met at least the minimum amount of food you need. Make sense? If you can eat more, that's fine too, I'm just basing that on the fact that most people who do have wls usually can't eat full-sized meals at one time, but as an adult human being, you still need to be sure you get enough food throughout the day.
  3. Like
    ShannonM816 got a reaction from Hope4Overcomers in Round Two of Whole30 starting August 4th. Anyone with me??   
    I'm sorry you're not feeling great. 
    First, even though food doesn't sound good, do be sure you eat something. Not eating or not eating enough will just add to the exhaustion and depression.
    A few things that generally come up when people are still exhausted and having trouble this far into their Whole30:  Are you salting your food to taste, drinking plenty of water (1/2 oz per pound of body weight, so a 120-lb person needs at least 60 oz), and are you eating enough? Eating enough means for each meal, having: 1-2 palm-sized servings of protein the length, width, and height of your palm, or if eggs are your only protein, as many whole eggs as you can hold in one hand, so probably 3-4; 1-2 thumb-sized servings of fat, or 1/2 to a whole avocado, or a heaping handful or two of olives or coconut flakes, or 1/4-1/2 a can of full-fat coconut milk, or a small handful of nuts or seeds -- this is in addition to any oil you cook in; and then fill your plate with vegetables. At least once a day, have a fist-sized serving of starchy vegetable (potato, sweet potato, or other root veggies like carrots, parsnips, turnips ,beets; winter squashes like butternut or acorn squash; or plantain) -- it's fine to have more, many people who are prone to depression or anxiety find they need more than one serving.  If you want fruit, have not more than a couple of closed fist-sized servings a day, with meals not on its own. If you are working out, you have pre- and post-workout food in addition to your three meals a day.
    For the food boredom/not wanting to eat -- some people find it helpful to try new foods when they feel this way, but if you're not seeing anything that looks good, maybe go with things that you've had before and know you like and that are easy to fix. Was there something you've had earlier in your Whole30 that you really enjoyed? Or is there a favorite non-Whole30 recipe you might be able to change to be compliant? 
    If you want feedback on your meals, start a discussion in the Troubleshooting part of the forum:  https://forum.whole30.com/forum/19-troubleshooting-your-whole30/. Be as specific about what you've been eating as possible as far as particular vegetables and serving sizes, and if you are working out, let us know that and what you're doing for pre- and post-workout food.
    You can download the meal template here: https://whole30.com/pdf-downloads/
  4. Like
    ShannonM816 got a reaction from -Kara in Gaining weight with whole30   
    There are tips here:  https://whole30.com/2013/12/keeping-weight-whole30/ 
    Basically it boils down to, eat more. Eat very calorically dense things, so fats, starchy vegetables like potatoes, sweet potatoes, other root vegetables like carrots, parsnips, beets, turnips, or rutabagas, plantains, and winter squashes like butternut or acorn squash. Salad is not necessarily your best choice unless you fill it up with lots of dense vegetables, not just a big pile of leafy green stuff. If you want salad, try adding hard boiled eggs, chicken, avocado, olives, beets, and lots of other vegetables. Mostly concentrate on cooked vegetables though, as you can typically eat more cooked than raw. Be sure you add fat to your meals -- a serving or two from what's listed on the meal template in addition to what you cook in. And if you need a fourth meal, or even more than that, that is fine. The three template-based meals each day is a minimum, it sounds like you may end up needing more than that and that is fine. If you eat between meals or add another meal, be sure it's not just snack type foods -- have a combination of protein, fat, and vegetables, or at least two of the three. 
    The meal template is here if you need to review it:  https://whole30.com/pdf-downloads/
  5. Like
    ShannonM816 got a reaction from -Kara in Sweetener after day 60   
    There's not enough nutritional difference between them to make one objectively better than the other. Go with the one you like the taste of, but pay attention to whether you find yourself craving more sweets or if the amount of coffee you're drinking (and therefore how much sugar you're consuming) increases because now it tastes better. If you notice either of those, you'd want to rethink what you're using or if you really need to sweeten your coffee.
     
  6. Like
    ShannonM816 got a reaction from -Kara in Coconut Milk on Amazon... Good Grief!   
    I like the Aroy-d tetra packs from Amazon, but their prices change every time I buy, sometimes higher, occasionally lower. You might sign up for camelcamelcamel to get alerts when the price drops:   https://camelcamelcamel.com
  7. Like
    ShannonM816 got a reaction from Marysmith929 in Compliant Pesto at WholeFoods - Seggiano   
    That is interesting, I had no idea premade pesto with no cheese existed.
    If you do ever want to make your own, though, it is incredibly easy-- you just put the ingredients in a food processor or blender and pulse til you get a texture you like. Here's some recipes, if you'd like to try it:  
    http://meljoulwan.com/2009/08/05/presto-pesto/
  8. Like
    ShannonM816 got a reaction from jillylane in Starting Today, August 6 - Anyone else want to team up?   
    The nice thing about Whole30 is it isn't really like dieting. People get very hung up on the "can't haves" but if you look at it in terms of what you can have, it's the total opposite of restrictive. You can eat big plates of food, you can have fruit, you can have bacon if you want to.  It's really not so bad to leave off the bread and cheese when you can have a burger patty topped with guacamole, tomatoes, onions, lettuce, and whatever other vegetables you want, with a side of roasted sweet potato chunks and a little pineapple, or when you can make crispy chicken thighs like this: https://nomnompaleo.com/post/74180911762/cracklin-chicken with a side of broccoli salad like this: http://meljoulwan.com/2010/12/13/suddenly-im-in-the-mood-for-broccoli.  
  9. Thanks
    ShannonM816 got a reaction from boyzmamabear in Is reintroduction basically eating Paleo?   
    If all the ingredients in them are compliant, you wouldn't really be reintroducing anything you haven't had before, so I guess you wouldn't need to wait two days. If there is something that wasn't whole30 compliant in them, then you'd be reintroducing that and would follow the normal reintroduction schedule. 
  10. Like
    ShannonM816 got a reaction from jillylane in Ayerveda and Whole 30 - the Breakfast dilemma for a kapha   
    Eating a full breakfast within an hour of waking up is a recommendation because the creators of whole30 believe that for most people, that is the healthiest option. However, it isn't a rule. You could skip breakfast or have a smoothie made of compliant ingredients and you'd be doing a whole30.
    I personally would suggest thinking of this month as a time to experiment. When is the last time you spent several weeks in a row eating three full meals, no snacks? Are you absolutely certain that what you're doing now is definitely the best thing for you? What if you follow the rules and the recommendations for 30 days and find out breakfast actually makes a huge difference for you? If it doesn't, you go back to what you were doing before, but you know you gave it a shot so you'll know you're doing the best thing for you.
    You might find these interesting:  
    https://www.thepaleomom.com/breakfast-important-meal-day-new-science-answers/
    https://whole30.com/2017/05/i-hate-breakfast/
    https://whole30.com/2015/01/rules-recommendations/
  11. Like
    ShannonM816 got a reaction from jillylane in Starting Today, August 6 - Anyone else want to team up?   
    The nice thing about Whole30 is it isn't really like dieting. People get very hung up on the "can't haves" but if you look at it in terms of what you can have, it's the total opposite of restrictive. You can eat big plates of food, you can have fruit, you can have bacon if you want to.  It's really not so bad to leave off the bread and cheese when you can have a burger patty topped with guacamole, tomatoes, onions, lettuce, and whatever other vegetables you want, with a side of roasted sweet potato chunks and a little pineapple, or when you can make crispy chicken thighs like this: https://nomnompaleo.com/post/74180911762/cracklin-chicken with a side of broccoli salad like this: http://meljoulwan.com/2010/12/13/suddenly-im-in-the-mood-for-broccoli.  
  12. Like
    ShannonM816 got a reaction from savemooses in Ending Day #2! (Good Night)   
    So  your meals look pretty good, but a couple of things that you could try to see if it helps at all.
    First, water. You're drinking about 64 oz a day, which is great if you weigh about 128 lbs. We generally recommend at least 1/2 oz per pound of body weight, so if you weigh more than 128, that might need adjusting.
    Next, are you salting your food? Most of what you're eating on whole30 doesn't have salt in it, so unless you're adding some you may not get enough. Just salt things so it tastes good to you.
    For some of your breakfasts you have 2 eggs plus some sausage, but on days you don't have the extra protein from sausage, have as many whole eggs as you can hold in one hand, which is probably 3-4.
    Don't be afraid to add fat-- a serving of avocado is a half to a whole one, try having a whole one and see what happens, or having some other kind of fat along with the half avocado -- mayo with your hard boiled eggs, add chopped olives in your Italian sausage, whatever sounds good.
    Fruit is fine to have, but some people find they feel best not having it at breakfast, finding that if they have exactly the same meal but one day with some fruit and one day without, they end up hungry sooner on days they had the fruit, even though they technically had more food. 
    And it's never a bad idea to add more vegetables. Most people feel best with one fist-sized serving of starchy vegetable each day (potato, sweet potato, root vegetables like beets, rutabagas, carrots,parsnips, or turnips; plantains;  or winter squashes like acorn or butternut squash). 
  13. Like
    ShannonM816 got a reaction from pcpilot128 in Day 18 and wanting to quit   
    You can download the meal template here: https://whole30.com/pdf-downloads/
    Your breakfast is very small -- when eggs are your only protein, have as many whole eggs as you can hold in one hand, which is probably 3-4 for most people. Add some vegetables as well.
    Limit fruit to a couple of servings a day.
    The getting "hangry" thing will stop once you're fat adapted, and you'll be better able to go 4-5 hours between meals easily, but for that to happen, you need to have big enough meals and be sure you add one or two of the fat servings listed on the template, generally in addition to any oil you cook in.
    If you do need to eat between meals, have a mini meal of protein, fat, and vegetables or at least two of the three. 
  14. Thanks
    ShannonM816 got a reaction from John Corr in Reintro/added sugar (it's in everything!)   
    Added sugar is ok, as long as that is the only non-whole30 thing in addition to the item you're reintroducing. You should still try to avoid carraggeenan, sulfites, and msg, but sugar is not likely to cause the same kinds of reactions that legumes or dairy are likely to cause. Sugar may leave you craving more sweets, and it can affect your mood, but if you have your soy latte and find it causes gas or bloating or other digestive issues, that's probably the soy, not the sugar.
    Some people do have a completely separate sugar reintroduction day and avoid it in their other reintroductions, but it can definitely be difficult to find options with no sugar.
    I would not treat the fake sugars, like splenda, equal, or others, like this -- they do cause digestive issues for many people, so if you think you'll want to use them going forward, I would try to do them as separate reintroductions to get a feel for how they might affect you.
  15. Thanks
    ShannonM816 got a reaction from Crazygrazing in Planning breakfast pre-wo   
    Whole30 should make you fat adapted so that your body burns fat as easily as it burns the usually more easily accessible carbs. Here's an article with a little more about what that means:  https://www.marksdailyapple.com/what-does-it-mean-to-be-fat-adapted/
    The pre-workout recommendation for whole30 is less about fueling your workout and more about preparing your body for activity. For those who work out first thing in the morning, it's also good to eat something within an hour of waking up to help balance hormones (some explanation of that here:  https://www.thepaleomom.com/breakfast-important-meal-day-new-science-answers/)
    If you work out later in the day, you may not need the pre-workout food at all, it's very much something everyone has to figure out for themselves. If you're eating adequate amounts of food throughout the day, your body has the fuel it needs for most workouts.
     
  16. Like
    ShannonM816 got a reaction from savemooses in Ending Day #2! (Good Night)   
    @savemooses the meal template is a minimum. Some people need more, either all the time, or sometimes at certain times because they're more active or due to hormones.
    If your meals leave you feeling good -- not overly stuffed or like you need to be wearing stretchy pants -- and you're going 4-5 hours between meals, you're good.  
  17. Like
    ShannonM816 got a reaction from savemooses in Ending Day #2! (Good Night)   
    If you need them, you do what you need to do, we definitely don't want you to be miserable. 
    If there are compliant options, or options that are closer to compliant, and they'll work for you, try to do that. 
  18. Thanks
    ShannonM816 got a reaction from Raenstorm in Newbie - Starting 7/23/2018   
    Hi, Rae. Have you thought about freezing a few things early in the week to use later, rather than having to do a midweek prep session? Cooked ground meat, burger patties, meatballs, salmon cakes (try Mel Joulwan's recipe of you don't have one) could all be frozen and still be good reheated. You could also do things like tuna salad or egg salad that wouldn't take a huge amount of prep, or find compliant sausages or hot dogs that you could keep in the fridge or freezer. Frozen vegetables or the precut fresh ones can be a time saver as well. Remember that meals don't have to be fancy, they just need to contain protein, fat, and veggies. 
    If you're used to eating all day, it may be difficult at first to get by on three meals and no snacks. Work on making meals big enough that you stay satisfied 4-5 hours at a time. If you do need to eat between meals, have a mini meal of protein, fat, and veggies, or at least two of the three, and treat it like a meal -- put it on a plate, take a few minutes to eat it, don't just set it next to you and eat mindlessly while you do other things, and don't just grab a handful of something each time you go past the fridge, actually think about if you're hungry or if you're just eating from habit or boredom or stress. 
  19. Thanks
    ShannonM816 got a reaction from Raenstorm in Newbie - Starting 7/23/2018   
    Hi, Rae. Have you thought about freezing a few things early in the week to use later, rather than having to do a midweek prep session? Cooked ground meat, burger patties, meatballs, salmon cakes (try Mel Joulwan's recipe of you don't have one) could all be frozen and still be good reheated. You could also do things like tuna salad or egg salad that wouldn't take a huge amount of prep, or find compliant sausages or hot dogs that you could keep in the fridge or freezer. Frozen vegetables or the precut fresh ones can be a time saver as well. Remember that meals don't have to be fancy, they just need to contain protein, fat, and veggies. 
    If you're used to eating all day, it may be difficult at first to get by on three meals and no snacks. Work on making meals big enough that you stay satisfied 4-5 hours at a time. If you do need to eat between meals, have a mini meal of protein, fat, and veggies, or at least two of the three, and treat it like a meal -- put it on a plate, take a few minutes to eat it, don't just set it next to you and eat mindlessly while you do other things, and don't just grab a handful of something each time you go past the fridge, actually think about if you're hungry or if you're just eating from habit or boredom or stress. 
  20. Like
    ShannonM816 got a reaction from Mama Pajama in Starting whole30 6/1/18   
    There are a bunch of whole30 versions of eggs Benedict around, maybe something like that? Because who wouldn't be impressed wit hollandaise sauce.
    For your kitchen burnout, remember that it's fine to keep things simple. Burger patty with a dollop of mayo and mustard, roasted vegetables, maybe some sauerkraut. Or make a roast in the crockpot, bake some potatoes or sweet potatoes. Stuff potatoes with roast, serve with salad. Use leftover roast in a salad or lettuce wraps the next day. Buy pre-chopped vegetables if that helps. 
  21. Like
    ShannonM816 got a reaction from LeoDL in Exceeding Portions, cause to start over?   
    As long as you didn't eat anything that's against the rules, you don't need to start over. Just use this as a lesson on the importance of not skipping meals. If you find yourself overeating cashews a lot, they might be a food with no brakes for you, and you might need to just not buy them for a while to get yourself out of that habit.
  22. Thanks
    ShannonM816 got a reaction from nospringchicken12 in Potatoes   
    Yes. Whole30 doesn't place any limit on how many starchy vegetables you can eat. Do be sure you are eating a variety of other vegetables as well.
    Note that this doesn't mean that eating multiple servings of starchy veggies a day is good for everyone. It works great for some people, but it's not necessarily the right thing for someone who is very overweight, sedentary, and having insulin resistance issues. It might be okay for such a person, or they might feel better with fewer starchy vegetables each day, but that is something each individual has to pay attention to for themselves.
  23. Like
    ShannonM816 got a reaction from SugarcubeOD in Brand new to whole30. CrossFit fuel help?   
    It varies from person to person. A good rule of thumb would be to start with one fist-sized serving a day, maybe two on days you workout. 
    People who are prone to depression or anxiety, who need to avoid losing weight, who are very active, and people who are pregnant, breastfeeding, or in the week or so leading up to their periods often find they need more. There is no set limit to follow, you may have to experiment some to figure out what works best for you, and it may turn out that you and your wife need different amounts.
  24. Like
    ShannonM816 got a reaction from Crazygrazing in Anybody else get stomach trouble from coconut aminios?   
    Must be something new, it's been a few years since I checked out their products since they weren't compliant before and I could find Coconut Secrets pretty easily here.
  25. Thanks
    ShannonM816 got a reaction from Jomelsa in Compliant Coffee Creamer!!   
    You have to see what kind of lecithin it is. Sunflower lecithin is okay, soy lecithin is not.