ShannonM816

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  1. Like
    ShannonM816 got a reaction from 3xmom in Recommended Fat Per Meal Question   
    Pick one or two in addition to what you cook in. It's less about if you're lean or not and more about your meals keeping you satisfied for 4-5 hours at a time. There are lean but sedentary people who may do well with less protein, fat, and just generally less food overall. There are larger people who are very active and need more.
  2. Like
    ShannonM816 got a reaction from Nicole Lee in PMS strikes!   
    Be sure you're eating enough in general -- most women find that in the week or so leading up to their period and maybe the first day or two of it, they need more food, sometimes even twice as much as they normally eat. This is normal, your body is gearing up to possibly grow a small human, it's craving nutrients that it will need if that happens (even if you are on birth control and know it's not going to happen). If nothing else, try eating an extra helping of starchy vegetable each day, but if that's not enough, go ahead and increase your meals, or throw in an extra meal. 
  3. Like
    ShannonM816 got a reaction from RandiW in Half way minor sabotage   
    Don't beat yourself up! When you don't feel well, it's normal to want comforting things, and if you usually use carby foods as comfort foods, it's normal to want those. 
    It's also possible that because your body is fighting off sickness, it may actually want more food to have the energy and nutrients it needs, so don't be afraid to eat if you're hungry. It's cold and flu season, and you're feeling icky, just do the best that you can. If you have broth or a hot tea you like, try that after dinner if you're sure you aren't actually hungry. Broth or tea either one can be warm, comforting things to have throughout the day as well. (Yes, plain water is better, but a day of lots of tea or broth is not going to be the end of the world here.)
    Hang in there and know that in a day or two, you'll likely be feeling better again, and then you'll be so glad you stuck to it and don't have to start over!
  4. Thanks
    ShannonM816 got a reaction from Mvardama13 in I feel like I'm gaining weight   
    Just keep following the meal template for each meal and hang in there.  There is no way to tweak whole30 to guarantee weight loss, because weight loss is not the goal of the program. However, people who have weight to lose often find that by the end of 30 days, they have lost weight. 
    Also check out the timeline Kirkor posted above, and know that it is very common to feel like you're not losing anything until the very end of your 30 days.
  5. Like
    ShannonM816 got a reaction from KristenT in Successes   
    Number one, you're not even halfway through this Whole30, it is way too early to know whether you will ultimately lose weight or not.
    Number two, a healthy amount of weight to lose for sustainable weight loss is considered around 1-2 pounds per week. You may have lost more on your first Whole30, but big changes often result in more weight loss than normal. You've done this before, it's not new anymore, and you may not lose as much. You might want to rethink your timeline for losing those 10 pounds.
    Finally, why not try something different than the typical diet? Do you believe that Whole30 is making you healthier? If you do, why not just keep eating close to Whole30 and getting healthier, focus on things like exercise, sleep, and stress -- which all also play a huge role in health and weight -- and let the weight loss happen as it happens? If you're getting healthier, your weight will adjust itself accordingly. People always assume that losing weight=getting healthier, and that can be true, but what we're asking you to do is look at it from the other direction. Focus on getting healthy. If you are healthy, your weight will adjust to a point that reflects your health. We can't guarantee that the number your body settles on will match the number you currently have in your mind as your ideal, but if you feel good, and you are active, and you can do all the things you want to do, why does an arbitrary number matter so much? 
  6. Like
    ShannonM816 got a reaction from KristenT in Successes   
    Number one, you're not even halfway through this Whole30, it is way too early to know whether you will ultimately lose weight or not.
    Number two, a healthy amount of weight to lose for sustainable weight loss is considered around 1-2 pounds per week. You may have lost more on your first Whole30, but big changes often result in more weight loss than normal. You've done this before, it's not new anymore, and you may not lose as much. You might want to rethink your timeline for losing those 10 pounds.
    Finally, why not try something different than the typical diet? Do you believe that Whole30 is making you healthier? If you do, why not just keep eating close to Whole30 and getting healthier, focus on things like exercise, sleep, and stress -- which all also play a huge role in health and weight -- and let the weight loss happen as it happens? If you're getting healthier, your weight will adjust itself accordingly. People always assume that losing weight=getting healthier, and that can be true, but what we're asking you to do is look at it from the other direction. Focus on getting healthy. If you are healthy, your weight will adjust to a point that reflects your health. We can't guarantee that the number your body settles on will match the number you currently have in your mind as your ideal, but if you feel good, and you are active, and you can do all the things you want to do, why does an arbitrary number matter so much? 
  7. Like
    ShannonM816 got a reaction from RandiW in Non-compliant food - D9. What next?   
    Any amount of rice makes it non-compliant.
  8. Like
    ShannonM816 got a reaction from RandiW in Can't fight the hunger pains   
    I don't see any fat listed there. I'm sure you cooked with some, but add a serving or two in addition to that. A half to a whole avocado, a big dollop of mayo, a heaping handful of olives -- the meal template shows the options and serving sizes. You can download that here:  https://whole30.com/pdf-downloads/
    Also, when you say two thin sliced chicken breast, how does that relate to the size of your palm  (length, width, and height)? You can have one or two portions of protein equal to the size of your palm.
  9. Like
    ShannonM816 got a reaction from Uni_corndog0625 in I found sugar free bacon at costco!   
    Bacon is a fat source, fat tends to have a lot of calories. Consider that other fat options include 1/2 to a whole avocado and according to google, a whole avocado could have 322 calories. Or olives -- if one olive weighs about 11 grams (I found a site where someone actually weighed one olive, no idea why, but helpful here), and a serving for our purposes is a heaping handful, which for me is about 16 olives (my hand smell very olive-y now), so 16x11=176 grams, and again, according to numbers found on google for just general olives, that's about 200 calories (202.4 if you want the exact number I calculated). So it comes down to 1-2 slices of the Pederson's pork bacon, or 3-4 slices of the turkey bacon -- I'd rather have slightly less of the regular, as it tastes better to me than the turkey.
    You do actually need fat. Some vitamins are fat soluble, so you could eat all the vegetables in the world, but if you're not eating fat with them, some of those vitamins won't ever be absorbed and used by your body. Plus, fat is good for brain health, for skin, nails, and hair, and it helps to keep you feeling satisfied between meals so that you don't go back and nibble a bit here, and a bit there, and ultimately end up adding as many calories, or possibly more, than you would have had if you'd just eaten the bacon in the first place.
    And if you're still concerned about the calories, remember that when you're eating Whole30, you're not eating a lot of calorie dense foods like sugary stuff or grains, which tend to have more calories than meat and vegetables. So even though the numbers on that piece of bacon seem shocking to you, if you're putting that bacon on a salad with lots of vegetables, some sliced chicken, some dressing, the rest of that salad isn't adding a huge number of calories, and overall, you're having a very nutrient-dense meal, as opposed to a calorie-dense but nutrient-poor meal that many people would eat.
  10. Like
    ShannonM816 got a reaction from KristenT in Successes   
    Number one, you're not even halfway through this Whole30, it is way too early to know whether you will ultimately lose weight or not.
    Number two, a healthy amount of weight to lose for sustainable weight loss is considered around 1-2 pounds per week. You may have lost more on your first Whole30, but big changes often result in more weight loss than normal. You've done this before, it's not new anymore, and you may not lose as much. You might want to rethink your timeline for losing those 10 pounds.
    Finally, why not try something different than the typical diet? Do you believe that Whole30 is making you healthier? If you do, why not just keep eating close to Whole30 and getting healthier, focus on things like exercise, sleep, and stress -- which all also play a huge role in health and weight -- and let the weight loss happen as it happens? If you're getting healthier, your weight will adjust itself accordingly. People always assume that losing weight=getting healthier, and that can be true, but what we're asking you to do is look at it from the other direction. Focus on getting healthy. If you are healthy, your weight will adjust to a point that reflects your health. We can't guarantee that the number your body settles on will match the number you currently have in your mind as your ideal, but if you feel good, and you are active, and you can do all the things you want to do, why does an arbitrary number matter so much? 
  11. Like
    ShannonM816 got a reaction from 3xmom in Recommended Fat Per Meal Question   
    Pick one or two in addition to what you cook in. It's less about if you're lean or not and more about your meals keeping you satisfied for 4-5 hours at a time. There are lean but sedentary people who may do well with less protein, fat, and just generally less food overall. There are larger people who are very active and need more.
  12. Like
    ShannonM816 got a reaction from WholeCourtney in Starting January 2!   
    A serving of avocado for Whole30 purposes is a half to a whole avocado. This is good.
  13. Thanks
    ShannonM816 got a reaction from Deliloh in Organic Dried Coconut   
    Yes, if there's no other ingredients, coconut is fine.
  14. Like
    ShannonM816 got a reaction from ladyshanny in Successes   
    It's your book, and you should be honest. If that's what went well for you, then write that. Getting three meals a day that are Whole30 compliant and hold you over until the next meal each time is really good. Some people definitely struggle with it.
    Also remember that you could think about things like situations at work or with your family. Maybe you aren't as irritated at coworkers over little things, or maybe you got a picky eater in your family to try a food that they wouldn't normally, or maybe you took time to meditate or take a walk or get in a workout that you wouldn't normally have or that you didn't really feel like doing. You don't necessarily have to limit it to food, because the food part is just one aspect. I know for myself, when I have the food stuff down, other things in my life just seem to go better, so if you feel like that, list those things. Did you sleep better the night before, or feel like you were better able to pay attention at work? At some point here on the forum, someone posted that they hadn't realized how much difference Whole30 made to their mood until they realized they were sitting in traffic on their way home as usual, but they weren't angry at all the other drivers -- maybe something like that.
    Think outside the box a little, but again, if the thing that stands out to you as going well that day is that you ate three meals that each held you over til the next meal, that is good enough and is something worth writing down and celebrating.
  15. Like
    ShannonM816 got a reaction from Sarah_MT in Whole 30 First Timer- January 5 Start Date   
    Nitrates are actually okay for whole30, though obviously if you want to avoid them, that is totally fine. 
    I'm not sure about there, but here, most deli or cured meats, if you do find some that are compliant, end up being pretty expensive, so they're not necessarily something to depend on anyway.
  16. Like
    ShannonM816 got a reaction from Emby in Canned Coconut milk Conundrum   
    Also, putting it in the fridge will make it harder to blend together, although once it's open and you're storing extra, obviously keep that in the fridge. My pantry stays cold when it's cold outside, so in the winter my coconut products are all much more solid than in the summer.
  17. Sad
    ShannonM816 got a reaction from BKA in Are you new here? Welcome!   
    If you continue eating Whole30 style, making your meals match the meal template, you will continue to improve your health, and you will almost certainly also lose weight as you get healthier, although it may not be as fast as you would like. However, losing weight slowly while eating in a way that is sustainable means you won't yo-yo, losing and gaining and losing over and over again.
    Losing a pound a week is not bad. Keep doing that and in a year, you'll have lost 50 lbs. Focus on the other improvements you've seen. List them somewhere -- actually write them down -- and when you feel discouraged, refer back to your list. Add to the list over time, if you experience new improvements. If you have trouble getting started, here's a handy checklist you can print off and mark the ones you've experienced.
    Remember that the more time you've spent dieting, gaining and losing weight, restricting your calories, the longer it is going to take to really heal from that. I know that it's frustrating, and I know that you want to lose weight as quickly as possible, but think about your experiences with other diets. You've lost weight on them, sure, but it sounds like you weren't able to maintain that weight loss -- therefore they didn't really work. A successful diet not only helps you lose the weight initially, it helps you maintain a healthy weight and a healthy lifestyle. Try something new. Ditch the scale, focus on non-scale victories and on eating healthy foods that will nourish your body and make you healthier.
  18. Like
    ShannonM816 got a reaction from RandiW in Day Nine: Still Not Sleeping   
    There are some tips in this article that might help:  http://whole9life.com/2015/04/mental-health-sleep-1/  If you google Whole30 sleep hygiene, you can find a few other articles too. 
    I don't think that article mentions it, but some people find that having starchy vegetables with their last meal of the day seems to help them sleep. Some people also find taking magnesium helpful -- look for a compliant version, I know original Natural Calm is ok on Whole30, it's a powder you dissolve in water and drink, tastes a bit like alka seltzer. If you do try magnesium, Natural Calm or other brands, start with less than a full dose and see how it affects you, because it can have a laxative effect if you get too much. Also note that occasionally some people find it makes them feel more awake instead of relaxed -- it's not the usual reaction, but it happens to some people.
  19. Like
    ShannonM816 got a reaction from BKA in Sun dried tomatoes   
    I have a heck of a time finding compliant ones, and mostly just skip them on Whole30. Remember to check for both dried varieties and the ones in jars or cans packed in oil, there could be differences in ingredients.
  20. Like
    ShannonM816 got a reaction from BKA in Sun dried tomatoes   
    Babsie95 is right, you'll need to check the ingredients. In addition to sugar, watch for sulfites -- it might say potassium metabisulfite or sulphur dioxide. They're often added to dried fruits and vegetables to preserve the color.
    Vinegar is fine, even if it's made from wine. 
  21. Like
    ShannonM816 got a reaction from Christiana in Starting January 2!   
    It can be a sign of ketosis, which is why you've had it on other low-carb diets. Whole30 doesn't have to be low-carb, but if you're not going out of your way to make sure you get carbs it can end up that way, and people need different amounts of carbs to avoid it. Our usual recommendation is that people start with one fist-sized serving of starchy vegetable each day, but you can definitely have more than that if you need it. Starchy vegetables would be potato, sweet potato, and other root vegetables like beets, turnips, rutabagas, carrots, or parsnips, and winter squashes like butternut or acorn squash. Fruit is also higher carb, just be sure you're eating it with meals, not on its own.
    Not getting enough water might also cause a weird taste or feel in your mouth, so be sure you're hydrated. We recommend 1/2 oz of water per pound of body weight, so a 120 lb person would need at least 60 oz. 
    Some medications can cause this, so if you've started any new meds lately, maybe read up on their side effects. If this does continue even after you try adding more carbs and drinking plenty of water, do check with your doctor or dentist just to rule out any underlying issues that aren't necessarily food-related.
  22. Like
    ShannonM816 got a reaction from diamonds422 in Starting January 2!   
    The Curate line is just two fruit flavors combined instead of one. They're still just very lightly flavored sparkling waters, with flavors like apple berry, cherry lime, or pineapple strawberry.  They should be fine for whole30.
    I haven't tried the NiCola ones, haven't ever found them near me, but they're the cola flavored ones that are not okay to have during Whole30.
  23. Like
    ShannonM816 got a reaction from diamonds422 in Starting January 2!   
    The Curate line is just two fruit flavors combined instead of one. They're still just very lightly flavored sparkling waters, with flavors like apple berry, cherry lime, or pineapple strawberry.  They should be fine for whole30.
    I haven't tried the NiCola ones, haven't ever found them near me, but they're the cola flavored ones that are not okay to have during Whole30.
  24. Like
    ShannonM816 got a reaction from RandiW in Bloated, looking awful, feeling low   
    It's pretty normal to be bloated early on in a Whole30, especially if it's much of a change from how you were eating before. Drink plenty of water, follow the meal template for your food, and as for gaining vs losing weight, you've got 26 more days to go. Relax and embrace the program, enjoy the food you get to eat, watch for non-scale victories, and try not to worry about it. 
    Timeline of what you might expect through your 30 days:   https://whole30.com/2013/08/revised-timeline/
    Non-Scale Victory checklist:  https://whole30.com/downloads/whole30-nsv.pdf
  25. Like
    ShannonM816 got a reaction from RandiW in Template question   
    You don't need pre- or post-workout meals on days you don't work out, correct.
    Carby vegetables are still vegetables, so you can have them with any meal, if you want. Most people do well with a fist-sized serving of starchy vegetable each day. People who are active, who are prone to depression or anxiety, or women who are nursing, pregnant, or in the week or so leading up to their period often need more.  Some people choose to go even lower carb, but there's no reason you have to. Just be sure you're getting a variety of vegetables over time and don't worry too much about it, unless you're not feeling good, and then you could list specific meals and get some feedback if you wanted to.