ShannonM816

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  1. Thanks
    ShannonM816 got a reaction from LauraOC in Whole30 Ketchup Recipe   
    I have never made any of the whole30 ketchup recipes since the only things I really like it on are definitely not whole30, but I know this one from Well Fed 2 is compliant despite having a couple of dates in it:  https://meljoulwan.com/2014/03/06/wf2-recipe-kickass-ketchup/
    I definitely would avoid recipes that call for more than a couple of dates, but it has always been okay in the past to use a date or two or some other fruit for sweetening a sauce. Now, if by chance you find that when you have ketchup you find yourself craving other sweet things, you'd want to take a look at that, but that's more a matter of personal responsibility than of rules.
  2. Like
    ShannonM816 got a reaction from ultrarunnergirl in Fruit and Nut based Breakfast Bowls...What is Truly Compliant   
    At most, those work as sides. If you tend to have a sweet tooth, they'll do nothing to help you get that under control. Also, totally anecdotal, but some people find having fruit with breakfast leaves them hungrier throughout the day, so you might want to at least try some days without fruit and see if you notice a difference.
    You don't have to eat eggs. Any meal that works any other time of day works for your first meal too. Do try to make that meal like any other template meal, with protein, fat, and vegetables. 
    As for the decreasing carbs throughout the day, that's fine if it works for you, but many people find having a serving of starchy vegetable at their last meal of the day helps them sleep better, so if you notice sleep issues, that's something you might play with.
  3. Thanks
    ShannonM816 got a reaction from Mattyc23 in Sugars in Packaged meats   
    You need to actually read the ingredients. The nutrition info can say 0 grams even if there is added sugar, and it can say more than 0 even when there is no added sugar in some products. If there is sugar listed in the ingredients at all, even if it says "contains less than 2%" or something like that, it is not allowed. If there is no sugar (or other off-plan ingredients) then it is okay.
    Check the Sneaky Sugars List and the Common Additives Cheat Sheet for some other ingredients you might encounter -- you can download both here:  https://whole30.com/pdf-downloads/
  4. Like
    ShannonM816 got a reaction from Brad C in September 18 start date   
    For best results, make all your meals match the meal template -- protein, fat, and lots of veggies. Chia seed concoctions and smoothies don't really do that. They both tend to be lots of fruit and fat. 
    If you check out the Can I Have list, you'll find chia seeds and smoothies mentioned.
    I'll let you in on a little secret, though -- there's no such thing as "breakfast food." There's just food. The food doesn't care when you eat it. Your body doesn't care what time it is when you eat the food. Pick food you like, and eat it -- even first thing in the morning. There's a discussion here with some ideas. Soup, salmon cakes, pad thai -- all good options for your first meal of the day. Put a roast in the crockpot overnight, wake up to hot food, no cooking required. I know a lot of people think this sounds weird, but if you stop thinking in terms of breakfast food, you have so many more possibilities. 
  5. Like
    ShannonM816 got a reaction from Brad C in September 18 start date   
    For best results, make all your meals match the meal template -- protein, fat, and lots of veggies. Chia seed concoctions and smoothies don't really do that. They both tend to be lots of fruit and fat. 
    If you check out the Can I Have list, you'll find chia seeds and smoothies mentioned.
    I'll let you in on a little secret, though -- there's no such thing as "breakfast food." There's just food. The food doesn't care when you eat it. Your body doesn't care what time it is when you eat the food. Pick food you like, and eat it -- even first thing in the morning. There's a discussion here with some ideas. Soup, salmon cakes, pad thai -- all good options for your first meal of the day. Put a roast in the crockpot overnight, wake up to hot food, no cooking required. I know a lot of people think this sounds weird, but if you stop thinking in terms of breakfast food, you have so many more possibilities. 
  6. Like
    ShannonM816 got a reaction from kirbz in Vital Proteins Collagen   
    I actually use a different brand, but assume it would be about the same -- there's not really a strong flavor, but you know it's there. I'm not sure how else to explain it. It won't make the flavor awful, but it may be a little different. 
  7. Thanks
    ShannonM816 got a reaction from Scott W in Please help compliant salad dressing Wegmans   
    Maybe someone else can weigh in on Wegmans, we don't have those here, but could you ask the restaurant for oil and either lemon slices or vinegar to dress the salad with?
    In the store, look in the refrigerated produce section and see if they have Tessemae's brand. Not all of theirs are compliant but they have several that are, and some stores do carry it. Or alternately, look for a compliant guacamole that you could put on the salad instead of dressing. Wholly Guacamole brand makes some that are compliant. They'll be in a refrigerated section, maybe near the produce as well.
  8. Like
    ShannonM816 got a reaction from frogtox in Help, short notice!   
    Assuming cost is not a consideration for you, this is actually one of the best options for a whole30 restaurant outing. Any of the steaks or seafood that can be dry grilled would probably work, just speak to your server and confirm they're not marinated, and ask for dry grilled, no butter, no sauce, and ask about seasonings or specify just salt and pepper. There's bound to be at least one of the cooked vegetable options that can be prepared without butter or sauce, and you can probably get a salad with no cheese or croutons, with olive oil and either vinegar or lemon wedges for dressing.
    If you're not comfortable asking questions in front of the group, you might be able to excuse yourself from the table and ask the server away from the table, or get there a few minutes early and talk to someone about what to order before you're seated.
  9. Like
    ShannonM816 got a reaction from Brianj4969 in Coconut MIlk   
    Yes, this almond milk is fine.
  10. Like
    ShannonM816 got a reaction from Aa3405 in Also not losing weight. Please critique!   
    Okay, first, lose the coffee before breakfast, and eat something within an hour of waking up. Coffee is an appetite suppressant and may be contributing to you not being able to eat first thing. So have something to eat before you workout -- an egg, some leftover meat, some olives -- ideally, protein & fat.
     
    When you eat your full breakfast, have vegetables with it. Fruit is not a substitute for vegetables, it's an extra thing you can have in addition to vegetables, protein, and fat. At least one full cup of veggies at every meal, and for best results go for 2-3 cups.
     
    You lunch might be a little light, it's hard to tell how much protein and vegetables you're getting from the chowder, but it can be harder to make sure you get at least one palm-sized portion (and up to two if you need it) of protein in a soup. Salad is not terribly filling, so be sure you're getting lots of it, or that you're having plenty of other vegetables with it. 
     
    Ideally, your meals will keep you full for 4-5 hours at a time, meaning you're less likely to need a snack, but if you are truly hungry between meals (as in, you'd happily eat something bland like steamed fish and broccoli), have a mini-meal of protein, fat, and vegetables. 
     
    With dinner, again, you'd need a ton of arugula for it to be very filling. Branch out to other, denser vegetables that will help feel full and stay full longer -- broccoli, cauliflower, zucchini, yellow squash, peppers, onions, cooked greens, winter squashes, jicama, bok choy, carrots, brussel sprouts, green beans, snow or snap peas, beets, turnips, rutabagas, parsnips, eggplant, etc. -- just go look around your produce department and pick some things that look interesting.
     
    Don't be afraid to add fat to your meals either -- olives, avocado, homemade mayo or other sauces and dressings. Even if you've cooked something in fat, it's okay to add more -- often, cooking fat stays in the pan and isn't consumed. 
  11. Like
    ShannonM816 got a reaction from Kristi P in My Vitamin D supplement had soybean & corn oil :(   
     
    For whether or not to restart, read this article to help you decide. I wouldn't say that the time you have spent for the last 20-something days now goes out the door -- you were still eating healthy and doing really good things for your body. Ideally, you'd go 30 days without soybeans and corn before reintroducing them to see how they affect you. I'm honestly not sure to what extent having taken these vitamins will affect your reintroductions of those two ingredients, I just know that it could.
     
    It is possible to find compliant vitamin D supplements if you want them in the future, you'll just need to read labels. I know there are some liquid ones out there that are just vitamin D and olive oil.
     
     
     
     
     
    Just to clarify, don't take soy or corn oil for vitamin D -- those are extra ingredients that happen to be in many vitamin D supplements, though it is possible to find some without them.
     
    For any supplement in any form, you want to make sure it doesn't have any non-Whole30 ingredients, so you'd need to find out what is in the vitamin D spray you're looking at. If there's nothing non-compliant in it, it would be fine. For more on how to choose supplements, you might want to check out this supplement evaluation checklist.
  12. Like
    ShannonM816 got a reaction from KristinP1981 in Apple Cider   
    It is weird to have really yummy food be healthy, isn't It? It's mostly the fat that helps, and if, like me, you spent years being told to cut all the fat out, it is amazing the difference it can make to put a sauce over your vegetables, or roast them coated in oil, or have avocado with you meal, or eat the whole egg, not just the white.
    But you know, there's nothing wrong with truly enjoying your food. For years, I felt like diets were punishment for being fat -- I was clearly a horrible person who deserved to eat steamed broccoli and dry grilled chicken breast until I could get myself under control. It never worked, and I feel like it contributed to viewing off-limits foods as alternately rewards because I'd been doing well with the diet, and then on the flip side, a guilty pleasure I would punish myself for indulging in.
    And that's kind of long, and may not apply to you at all, but long story short, healthy food can definitely look and taste amazing, and there is nothing wrong with enjoying it. It makes it a lot easier to eat healthy when you can enjoy the food.
    If you are interested in the science-y stuff about why these foods are healthy, I'd recommend finding a copy of It Starts With Food for those explanations.
  13. Like
    ShannonM816 got a reaction from Isabelle Zaroni in Manioc Flour   
    You can't have cookies or butter.
     
  14. Like
    ShannonM816 got a reaction from Amin in Starbucks Cinnamon Dolce Keurig   
    This is fine. Just go by the ingredients that are actually listed -- coffee and natural flavors are both allowed. 
  15. Like
    ShannonM816 got a reaction from anniejean83 in Kombucha Makers Unite; Where to ask and be answered   
    This kind of depends on you and your comfort level. I bought a kit (from Kombucha Kamp) because 1) I was a little intimidated by the process and didn't want to screw up, and 2) I didn't want to wait any longer than I had to (growing your own scoby takes at least a couple of weeks, plus then waiting for the first batch to be done on top of that. With a kit, you just have the waiting for the first batch to be done). So are you more the type who is willing to wait longer to do it all yourself, or are you more the type to want things to be done as fast as possible? Lots of people have had good luck doing their own from scratch, and now that I know more about it, if I needed to restart, if I lost my scoby or something, I'd be okay with starting from scratch without the kit.
  16. Like
    ShannonM816 got a reaction from MegT90 in anyone starting Sept 11???   
    First, make sure you size his meals for him -- if his palm is bigger than yours, his portion of protein will be bigger than yours, and the template mentions a range of servings, so he may need two palm-sized servings of protein, two portions of fat, or even more. You can also include starchy vegetables more. Most people do well with one fist-sized serving each day, but people who are active may need more than that. It's great to have leafy greens but salads are not always filling, so if you do send him with salad, mix heartier vegetables into it or include them on the side. 
    If he does need to eat between meals, it's best to have protein, fat, and vegetables, or at least two of the three. 
     
  17. Like
    ShannonM816 got a reaction from KristinP1981 in Apple Cider   
    It is weird to have really yummy food be healthy, isn't It? It's mostly the fat that helps, and if, like me, you spent years being told to cut all the fat out, it is amazing the difference it can make to put a sauce over your vegetables, or roast them coated in oil, or have avocado with you meal, or eat the whole egg, not just the white.
    But you know, there's nothing wrong with truly enjoying your food. For years, I felt like diets were punishment for being fat -- I was clearly a horrible person who deserved to eat steamed broccoli and dry grilled chicken breast until I could get myself under control. It never worked, and I feel like it contributed to viewing off-limits foods as alternately rewards because I'd been doing well with the diet, and then on the flip side, a guilty pleasure I would punish myself for indulging in.
    And that's kind of long, and may not apply to you at all, but long story short, healthy food can definitely look and taste amazing, and there is nothing wrong with enjoying it. It makes it a lot easier to eat healthy when you can enjoy the food.
    If you are interested in the science-y stuff about why these foods are healthy, I'd recommend finding a copy of It Starts With Food for those explanations.
  18. Like
    ShannonM816 got a reaction from bethross in September 1st start with September 14th Colonoscopy   
    This is something you really ought to ask your doctor. There might be something about the electrolytes in Gatorade that make it the best choice for this. Maybe, if your doctor okays it, you could get by with coconut water or broth, but again, ask your doctor to be sure. 
  19. Like
    ShannonM816 got a reaction from Lunalux in New to this   
    This is one of the best articles about balancing eating well with working overnight shifts that I know of:  http://nomnompaleo.com/post/55156756199/surviving-the-night-shift
     
  20. Like
    ShannonM816 got a reaction from Kaitlyn W. in Crossfit & Pre/Post Workout Meals   
    For best results, try to eat something within an hour of waking up. That could be a full meal, or it could be a pre-wo of some protein and fat, like a hardboiled egg with a little mayo or some leftovers. This is really up to you and depends on how you tolerate eating a full meal before your workout. If you want to try a full breakfast, I'd recommend having something made ahead that you either eat cold or heat up quickly, like a frittata or breakfast casserole, maybe with a blended vegetable soup to help get veggies in. That way you can get up and eat most of your meal as soon as you get up or as you're getting ready without having to add much time for cooking.
    Whenever you decide to do breakfast, do have a post-workout of lean protein and optionally some starchy vegetables very soon after your workout. This is just a few bites of, say, grilled chicken and sweet potato. 
    Pre- and post-workout meals are in addition to your three full meals a day, not a substitute for a meal.
  21. Like
    ShannonM816 got a reaction from Lunalux in New to this   
    This is one of the best articles about balancing eating well with working overnight shifts that I know of:  http://nomnompaleo.com/post/55156756199/surviving-the-night-shift
     
  22. Like
    ShannonM816 got a reaction from antytrebs in Pre/Post Workout Snack Ideas   
    A hard boiled egg, maybe with a little mayo. Leftover chicken, maybe with a little guacamole. 
  23. Like
    ShannonM816 got a reaction from RB1 in Struggling with weekend choices   
    Have you read through the Life After Your Whole30 information available on the site? https://whole30.com/step-four-finished/. It might help you to think about how you want to move forward. Melissa's latest book, Food Freedom Forever, is also about this.
    I think many of us struggle with this, and it's normal to have trouble figuring it out. Know that you're probably going to have times where you feel you're going backwards or getting off track. Just get yourself back on track as soon as you can. That may mean doing another whole30, or it may mean doing a whole7 for a week, and then going to your own WholeShanen with whatever rules you've decided work best for you. Those rules could be eating whole30 at home and relaxing the rules when you're out, or not worrying about added sugar in things like meat or condiments ever. If you had a really bad reaction to something like dairy or wheat you may avoid those completely no matter what. And your rules can change over time, so keep thinking about how foods make you feel and whether they're still worth it to you.
  24. Like
    ShannonM816 got a reaction from ultrarunnergirl in Protein Powder?   
    I don't know how well the suggestions will work in that kind of work environment, but this article is about keeping weight on during Whole30: https://whole30.com/2013/12/keeping-weight-whole30/  
    Maybe Epic bars or compliant jerky for options to carry with him. If he has a locker or desk area where he can leave items and grab them when he has time, maybe cans of tuna, salmon, other fish, or possibly chicken if you can find it, pouches of olives, a bottle of olive oil he can add to his food. Maybe he can carry vegetables like carrots and celery and sliced bell peppers, or maybe even chunks of roasted potatoes. Can he keep a thermos of soup around to drink when he has a moment? You could put just about anything in it and just blend it up so it's mostly drinkable. 
    I've heard that there are egg white protein powders that are compliant, but I've also heard they're not exactly tasty, and they're not ever going to be the best choice for a meal. They may be an option for sometimes, though.
  25. Like
    ShannonM816 got a reaction from Melissa123 in Is it possible that eating clean is making me more sensitive to medication?!   
    You might be more sensitive to it, I'm not sure -- I know I've seen people report that after their whole30, alcohol affects them more than it did before, so it could make sense that other things could as well.
    I'd also wonder about taking the codeine at 11 pm, did you have food with it? Some drugs really shouldn't be taken on an empty stomach as they can cause nausea. 
    If you're still feeling nauseous, stick to bland, easy to digest foods like potato, sweet potato, scrambled eggs, grilled chicken, and broth. Do try to eat something, as not eating will end up making you feel worse in the long term. If the ginger isn't helping, you might look for a peppermint tea, some people find it helps with nausea.
    I hope you feel better soon.