ShannonM816

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  1. Like
    ShannonM816 got a reaction from kaitvt in Trouble finding foods due to allergies   
    Make your meals meet the meal template -- facts other than nuts, seeds, and avocado would include oils and sauces, dressings, or dips made from them, olives, and any firm of coconut. You can download the meal template here:   https://whole30.com/pdf-downloads/
    Ideally, you'll get to the point where you mostly don't need to eat between meals, because each meal will keep you satisfied for 4-5 hours. If you do need to eat between meals, have a mini meal of protein, fat and vegetables, or at least two of the three. So a hard boiled egg with mayo, some leftovers from a previous meal, some vegetables with ranch dressing.
    When you look at recipes, if they call for avocado oil, just substitute a different oil. Olive oil is fine for many things, but if you don't care for the flavor in everything, you could look for light tasting olive oil or a high oleic sunflower or safflower oil. Coconut oil works well for cooking, but since it does solidify at room temperature it's not great for things like mayo or other dressings or dips that you'd typically eat chilled.
  2. Like
    ShannonM816 got a reaction from CaseyP in Starting Whole30 5/14/2018   
    We'd recommend reintroductions of some sort every time -- if not the shortened 10-day version, then maybe a slow roll. This article has some thoughts on things you might gain from multiple Whole30s and the reintroductions that follow them:  https://whole30.com/2014/09/five-things-melissa-hartwig-learned-whole30/ 
  3. Like
    ShannonM816 got a reaction from RandiW in Adding sweetener to coffee. Least bad choice   
     
    If you reintroduce it, you treat it just like any other reintroduction -- have it for a day, then 2-3 days back to Whole30 eating, then continue to leave it out as you do other reintroductions.
     
    The most likely reaction to adding any sweetener back to your meals is that you will crave more sweets. It's not guaranteed that you'll have that reaction, and you could have other reactions too, although I'm not sure what reactions stevia is likely to cause. 
     
    As for whether it's a bad option, no sweetener is really going to enhance your health. We can't really tell you which one to use, or how often it's okay to use it, that's something you have to decide for yourself. If it's something you really love, reintroduce it and see what happens. Just pay attention to how you feel, both immediately on reintroducing it, and going forward if you choose to use it regularly. If you notice your coffee consumption goes way up because you like it better with the stevia, that might be something to keep an eye on. Or if you use it once and have no issues, but notice as you have it every morning, you start to to crave more sweet things over time, that's something to watch for.
  4. Like
    ShannonM816 got a reaction from Bellmaestra 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
  5. Thanks
    ShannonM816 got a reaction from Ltimmi in Day 16- extreme muscle weakness and shortness of breath   
    This isnt normal. If it continues, definitely talk to your doctor, just to rule out anything non-food-related. 
    If you want more personalized feedback, list a day or two of typical meals, including approximate portion sizes and water intake.
    In general, some things that might possibly cause something like this would be not eating enough, not drinking enough water, or not salting your food. Your meals should be big enough that you easily go 4-5 hours without being hungry between meals. You should aim to drink a half ounce of water per pound of body weight, so a 120 lb person needs at least 60 oz. And for salt, just be sure youre adding some, whether it's as youre cooking, as you're eating, or both -- most of what you eat on whole30 isn't going to have salt unless you add it, and while too much salt is a problem, not enough salt can be as well.
  6. Like
    ShannonM816 got a reaction from Whole30MKE in Sweetener Recommendations   
    For reintroductions, reintroduce whatever you think you'd want to use. For life after whole30, living your food freedom, you'll want to know how what you want to use will affect you, so you can decide which options are worth it for you, and how often they may be worth having. 
  7. Like
    ShannonM816 got a reaction from GoJo09 in teen eating junk food when out with friends   
    This really may be outside the scope of what we can really help you with here. Hopefully you'll get some good suggestions, but you might also consider speaking to your doctor or even maybe a trusted therapist if you have access to one to get a professional opinion about the best way to approach this without causing more stress for both you and your daughter. 
    If this is her way of asserting authority over her own decisions, it's unlikely that anything you do or say to convince her is going to change her mind. She may also feel like the only way to fit in is to eat what her friends eat and do what they do, and she might not have the confidence to speak up for herself even if she'd prefer to eat healthier around them. (I hope that's not the case, but I can remember times when I was younger when that's how I felt, so I'm throwing it out there for consideration.) 
    For now, maybe focus on having healthy food at home. Invite her friends over for meals or to hang out at your home if that's possible, and have healthy food options that they'd still enjoy. Let her help plan what to eat, with some guidelines -- maybe ask her to pick mostly recipes from certain cookbooks or from certain websites, with maybe one or two options that are not as healthy. Offer to make her food to take with her, or offer to bring her food if she wants, but don't force it and don't be upset if she chooses not to take you up on it. When you talk about food or diet, try not to focus on weight, hers or your own or anyone else's. Make it about feeling good, having energy to do the things you like to do, not being moody. If she says she's experiencing some symptom, and you have also experienced something similar and found relief from it by changing your eating, you could mention that, not in a nagging way, just present the information and let her do with it what she will. If you have any of the whole30 books or other books on healthy eating, make sure they're someplace accessible so she can pick them up and read them if she wants to. She may not, and that's okay, the point is to let her figure things out at her own pace, which may not be as fast as you'd like.
    Obviously, if she's having other health problems, if her doctor is wanting to put her on meds for things that could be changed with dietary changes, then you'd have reason to be much more insistent that she make changes.  That's not what it seems like you're describing here, though.
     
  8. Like
    ShannonM816 got a reaction from AmandaRG in Sugar cravings. BAD.   
    What are you having for fat in these meals? You should be adding one or two of the fat choices listed on the meal template in addition to what you're cooking in. Fat is what will really help keep you satisfied from meal to meal and help combat cravings.
    You can download the meal template here if you need to review it:  https://whole30.com/downloads/whole30-meal-planning.pdf 
  9. Like
    ShannonM816 got a reaction from magsrose in Starting whole30 6/1/18   
    @magsrose and @Plantas -- pre- and post- workout are kind of tricky, especially since what works great for one person, may not work for another person, even though on paper it looks like they should need the same thing. 
    If you're working out first thing in the morning, we recommend eating something before you work out -- the template says protein & fat, but there's a fair amount of variation in what works for different people. This wouldn't be a full palm-sized serving of protein, it would just be a couple of bites. Maybe a hard boiled egg, possibly with a bit of oil or mayo. Some people just do a spoonful of nut butter or coconut butter. A few people do a bulletproof coffee type of deal, where you blend coffee with ghee or coconut oil and maybe some coconut milk or collagen powder, depending on what you like. You can also just do a couple of bites of leftover protein. You may have to try a few different things to figure out what works for you, as some things just don't sit well for some people during a workout. 
    Post workout, within say 15-30 minutes of working out, have a couple of bites of protein, and maybe a couple of bites of starchy vegetable like sweet potato, potato, turnip, beets, rutabaga, parsnips, carrots, or winter squash like butternut or acorn squash. Here's more about what to have post-wo and why: http://whole9life.com/2015/02/eat-post-workout/  Post-wo is especially important if you're doing a lot of weight-bearing exercises, to help aid in muscle recovery. It may be less important if you're doing just cardio. The article I linked goes into this. Again, this is something where you may need to try a couple of different things before you settle on what works for you -- just pay attention to how you're feeling, and if you feel run down or like your workouts are getting worse over time, you'd need to look at changing something.
    And yes, any pre- or post-workout food would be in addition to your three meals a day.
  10. Like
    ShannonM816 got a reaction from magsrose in Starting whole30 6/1/18   
    @magsrose and @Plantas -- pre- and post- workout are kind of tricky, especially since what works great for one person, may not work for another person, even though on paper it looks like they should need the same thing. 
    If you're working out first thing in the morning, we recommend eating something before you work out -- the template says protein & fat, but there's a fair amount of variation in what works for different people. This wouldn't be a full palm-sized serving of protein, it would just be a couple of bites. Maybe a hard boiled egg, possibly with a bit of oil or mayo. Some people just do a spoonful of nut butter or coconut butter. A few people do a bulletproof coffee type of deal, where you blend coffee with ghee or coconut oil and maybe some coconut milk or collagen powder, depending on what you like. You can also just do a couple of bites of leftover protein. You may have to try a few different things to figure out what works for you, as some things just don't sit well for some people during a workout. 
    Post workout, within say 15-30 minutes of working out, have a couple of bites of protein, and maybe a couple of bites of starchy vegetable like sweet potato, potato, turnip, beets, rutabaga, parsnips, carrots, or winter squash like butternut or acorn squash. Here's more about what to have post-wo and why: http://whole9life.com/2015/02/eat-post-workout/  Post-wo is especially important if you're doing a lot of weight-bearing exercises, to help aid in muscle recovery. It may be less important if you're doing just cardio. The article I linked goes into this. Again, this is something where you may need to try a couple of different things before you settle on what works for you -- just pay attention to how you're feeling, and if you feel run down or like your workouts are getting worse over time, you'd need to look at changing something.
    And yes, any pre- or post-workout food would be in addition to your three meals a day.
  11. Like
    ShannonM816 got a reaction from Mama Pajama in Starting whole30 6/1/18   
    It's not unusual for workouts to suffer for the first couple of weeks as your body adjusts to this way of eating, especially if it's a big change from how you were eating before. Be sure you're eating enough, and don't beat yourself up if you don't manage the kinds of workouts you think you ought to -- do what you can, and you should notice it getting better over time.
    If you're not sure how to adjust your meals, you can always post in the Troubleshooting section of the forum (https://forum.whole30.com/forum/19-troubleshooting-your-whole30/)  with a day or two of typical meals, including approximate portion sizes, and other users or mods will try to help you sort it out. 
  12. Like
    ShannonM816 got a reaction from Mama Pajama in Starting whole30 6/1/18   
    It's not unusual for workouts to suffer for the first couple of weeks as your body adjusts to this way of eating, especially if it's a big change from how you were eating before. Be sure you're eating enough, and don't beat yourself up if you don't manage the kinds of workouts you think you ought to -- do what you can, and you should notice it getting better over time.
    If you're not sure how to adjust your meals, you can always post in the Troubleshooting section of the forum (https://forum.whole30.com/forum/19-troubleshooting-your-whole30/)  with a day or two of typical meals, including approximate portion sizes, and other users or mods will try to help you sort it out. 
  13. Like
    ShannonM816 reacted to Erica1657 in Started Whole30! Breast Cancer Survivorship   
    I started Whole30 on May 28. Wow!!! I can't believe how good I feel! I just spent the last 14 months going through breast cancer treatment. 6 months of chemo, surgery, then radiation. I started again with my bad eating habits and drinking alcohol to control my anxiety-which obviously is not the answer. Within the past 10 days I have seen a significant change in my body,  mood, and physical appearance. My aches and pains are diminishing and my energy is through the roof! I am also a chef and have found my love for cooking again. I am telling all my "breasties" about this program (along with anyone else who will listen!) 
  14. Thanks
    ShannonM816 got a reaction from MarcS in Newbie starting today June 4   
    You might want to figure out some kind of protein to go with this, and ideally some vegetables. The fruit and fat combo may not keep you satisfied for very long.
    Leftover grilled chicken, even eaten cold dipped in mayo or guacamole, might be good. I like these salmon cakes, either reheated or eaten cold:  http://meljoulwan.com/2014/11/10/oven-fried-salmon-cakes/. Soups can be a good way to get extra vegetables in and are easy to make ahead and reheat, or if like me you're experiencing billion degree days already, try chilled soups like these:  https://whole30.com/2012/07/summer-soups/
  15. Like
    ShannonM816 reacted to Mama Pajama in Starting whole30 6/1/18   
    I really wanted a late night snack last night, and almost had one, justifying it by saying, "well, it's all healthy, on-plan food..." but I resisted, knowing that I wasn't really hungry, I was just bored, lonely, or wanting a treat.  yay me. 
  16. Like
    ShannonM816 got a reaction from Mama Pajama in Starting whole30 6/1/18   
    I theoretically will eat pork and seafood, but the reality is I don't very often -- beef, chicken, turkey, and eggs is plenty of options. In many recipes, you can sub beef for pork, or if it's ground pork, even ground turkey or chicken. Or you can just skip the recipes that have those foods and make scrambled eggs, grilled chicken, or burger patties with some sauteed or roasted vegetables instead.
  17. Like
    ShannonM816 got a reaction from Wyt Raven 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.
     
     
  18. Thanks
    ShannonM816 got a reaction from DebG44 in Leftover leek   
    You can add it to stir fry or frittata, or really, sub it for onion in any recipe.
    You could probably chop and freeze it to use later, especially if you freeze vegetable bits to use in broth. 
    There are also tons of potato leek soup recipes, just Google whole30 leek soup and pick whichever option sounds appealing.
  19. Like
    ShannonM816 got a reaction from ladyshanny in Whole30 Birthday "Cake"   
    The rules are really, really clear. For 30 days, no recreating baked goods. If it is important to you to have cake for an event, don't do whole30 over a period when that event is going to happen. Once your whole30 is over, you can have paleofied cake or regular cake or whatever works for you, whenever you feel like it is worth it to you. If you do have something coming up during a whole30 that you want to celebrate, find new ways to do that that don't compromise the healthy choices you are making for yourself for a month, or delay the celebration until after your whole30 and reintroductions are done.
    This explains why the no recreating baked goods rule is in place:   https://whole30.com/2011/10/sex-with-your-pants-on/ 
    Learn more about food freedom, life after Whole30, and how you might think about having treats in the future in these posts:   https://whole30.com/2016/09/what-is-food-freedom/ 
    https://whole30.com/2012/01/ride-your-own-bike-2/
  20. Like
    ShannonM816 got a reaction from ladyshanny in Whole30 Birthday "Cake"   
    The rules are really, really clear. For 30 days, no recreating baked goods. If it is important to you to have cake for an event, don't do whole30 over a period when that event is going to happen. Once your whole30 is over, you can have paleofied cake or regular cake or whatever works for you, whenever you feel like it is worth it to you. If you do have something coming up during a whole30 that you want to celebrate, find new ways to do that that don't compromise the healthy choices you are making for yourself for a month, or delay the celebration until after your whole30 and reintroductions are done.
    This explains why the no recreating baked goods rule is in place:   https://whole30.com/2011/10/sex-with-your-pants-on/ 
    Learn more about food freedom, life after Whole30, and how you might think about having treats in the future in these posts:   https://whole30.com/2016/09/what-is-food-freedom/ 
    https://whole30.com/2012/01/ride-your-own-bike-2/
  21. Like
    ShannonM816 got a reaction from ladyshanny in Whole30 Birthday "Cake"   
    The rules are really, really clear. For 30 days, no recreating baked goods. If it is important to you to have cake for an event, don't do whole30 over a period when that event is going to happen. Once your whole30 is over, you can have paleofied cake or regular cake or whatever works for you, whenever you feel like it is worth it to you. If you do have something coming up during a whole30 that you want to celebrate, find new ways to do that that don't compromise the healthy choices you are making for yourself for a month, or delay the celebration until after your whole30 and reintroductions are done.
    This explains why the no recreating baked goods rule is in place:   https://whole30.com/2011/10/sex-with-your-pants-on/ 
    Learn more about food freedom, life after Whole30, and how you might think about having treats in the future in these posts:   https://whole30.com/2016/09/what-is-food-freedom/ 
    https://whole30.com/2012/01/ride-your-own-bike-2/
  22. Thanks
    ShannonM816 got a reaction from emc1991 in Need Meal Advice: Eating in a Hospital   
    I'm sorry you're going through this. 
    I'm not really sure about the hospital meals, but i know we have some nurses on the forum, so maybe some of them will weigh in with some tips.
    For cooking ahead, I'd probably stick with grilling or baking a bunch of chicken, roasting vegetables, and having olives, premade guacamole, or mayo for fats -- all those should keep well in a cooler even overnight, as long as you change out the ice or cold packs regularly, they're easy to make during the time you are home, are okay eaten cold, and they'd also be good warmed up if you do have access to a microwave. Hard boiled eggs, frittatas, meatballs, or burger patties would work as well. 
    Do also cut yourself some slack if you need to. I'm not saying eat candy bars and chips all day, but if you can't be 100% Whole30 right now, do the best you can with what's available. If you're eating whatever grilled meat and vegetables the cafeteria offers, even if they've got sugar or soy sauce in them, you're still doing fine, and you will still be able to get back to Whole30 when it's right for you. 
  23. Like
    ShannonM816 got a reaction from chichi in I made it 10 days... and then everything fell apart.   
    You are not worthless. You are a beautiful person who is struggling with something many, many people struggle with relating to food. You had some rough times and turned to food for comfort, which is a really hard habit to break. Now you're ready to move on with the rest of your life. That's great. But you can't expect that everything will go perfectly from the get-go. That's not how life works. 
    So first let's start with -- why fast? You made bad choices, sure, but days of fasting sounds like you are punishing yourself for those choices, and that's really not something we want you to do. You don't deserve that kind of punishment. Would you treat someone else that way, forcing them to have water and maybe a few vegetables just because they made some bad choices? (Also, if you're always hungry anyway, starving yourself is really not going to help.) 
    Let's skip the weight stuff for a bit. For 30 days, whenever you decide to restart, eat until you're not hungry, even if it feels like more food than even a ravenous teenage boy would eat at an all you can eat buffet. Don't think about calories or fat grams, just decide that if your body is hungry, you are going to give it food until it isn't hungry anymore. (I'm assuming there were no underlying medical conditions causing you to feel hunger when you aren't really hungry.)  It's 30 days, just see what happens. If this means that you eat four eggs, two big handfuls of spinach, a sweet potato, some onions and bell pepper, and an entire avocado for breakfast, do that. That would actually be a meal that meets the meal template, more toward the larger end of it for a lot of people, but still within the template.
    After 30 days of not even thinking about weight, see how you feel and what's going on at that point.  If you have gained weight, or you're not feeling good, we can figure out where to go from there.
  24. Like
    ShannonM816 got a reaction from Queenie78 in I'm hungry and want cake!   
    When you have eggs as your only protein, have as many whole eggs as you can hold in one hand, so probably 3-4. Every meal needs to have 2-3 cups of vegetables, fruit is not a substitute for vegetables, it's an extra.
    I don't know how big your chicken strips are, but you probably need more than two to make them equal the length, width, and height of the palm of your hand, and a serving is 1-2 palm-sized portions. 
    Your dinner doesn't mention any fat -- be sure you're adding fat to every meal, usually in addition to whatever fat you  cook in, since that often stays in the pan and may be divided among multiple servings too. 
    Part of what happens on Whole30 is that you become fat-adapted. This just means that your body learns to use fat as easily as it uses carbs for energy. It's not the same as ketosis, there's no measuring carb grams or anything, but when you eat fewer carbs, and they're mostly vegetables, your body gets better at using fat. If you keep eating lots of fruit, you're making it harder for your body to make that switch. The energy that people talk about -- the tiger blood -- happens when that switch happens. Your blood sugar stays more stable throughout the day, so your energy level stays consistent throughout the day, and your moods stay even all day. You don't have to give up fruit, but definitely work on limiting it, and be sure you're eating vegetables too. 
  25. Like
    ShannonM816 got a reaction from SugarcubeOD in Banana almond butter cookies   
    Here's the guidance on starting over, but in general, if all the ingredients in these "cookies" were compliant, you don't need to, unless you want to prove to yourself that you can do a true Whole30 as written:  https://whole30.com/2014/06/really-start-whole30/
    Here's the official word on cocoa powder from the Can I Have list (https://whole30.com/2013/06/the-official-can-i-have-guide-to-the-whole30/): 
    Part of Whole30 is changing the way you think about food. If you want to not crave desserts, if you want to stop feeling that a meal is incomplete without something sweet at the end, if you want to stop eating sweets when you're bored or tired or upset, the best way to do that is to not have sweet things. It's 30 days. Focus on making meals that match the meal template (you can download that here:  https://whole30.com/pdf-downloads/), focusing on lots of vegetables, protein, and healthy fats, that keep you satisfied for 4-5 hours at a time. Have some fruit occasionally if it sounds good.