ShannonM816

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  1. Like
    ShannonM816 got a reaction from Blueglass74 in Thanksgiving Green Bean Casserole   
    So, this isn't quite what you're describing, but maybe try it sometime before Thanksgiving and see if it'll do, because it's really good (I left out the pepper flakes, because I'm a wimp, and you could totally leave out the cilantro or use parsley instead if you don't care for it):    http://meljoulwan.com/2012/03/14/coconut-almond-green-beans/
     
  2. Thanks
    ShannonM816 got a reaction from mirandaf2004 in Hi people!   
    Read this and then decide for yourself how to proceed:   https://whole30.com/2014/06/really-start-whole30/
  3. Like
    ShannonM816 got a reaction from T2Andrew in Hypoglycemia - Avoiding Hunger/low bloods sugar   
    The no snacking is a recommendation, not a requirement -- for most people, it is possible once they get their meals worked out to a size that gets them 4-5 hours between meals. It may not be possible for you, and that is okay, you do what you need to do.
    Hypoglycemia has been discussed before on the forum, if you google Whole30 hypoglycemia, you'll find past discussions, but here's one that's been active recently:  https://forum.whole30.com/topic/6076-hypoglycemia/?tab=comments#comment-471353
    Have you tried adding starchy vegetables to any of your meals or snacks? Things like potatoes, sweet potatoes, root veggies like carrots, parsnips, beets, or turnips, or winter squashes like butternut, acorn or kabocha squash. They might help to take the place of beans, they'll have fiber and starch. 
     
  4. Like
    ShannonM816 got a reaction from Ale in Starting Oct 9   
    Hi! Many people worry about cravings, you're definitely not alone in that. There are a couple of things I'd recommend.
    First, be sure you're eating enough, and including a serving or two of healthy fat in each meal, in addition to any oil you cook with. Sometimes people are surprised at the serving sizes, but when you don't have grains taking up space or sugar adding empty calories, you can eat a lot of food. When you get the serving sizes worked out, you should be easily going 4-5 hours between meals without needing snacks or feeling like you're starving. When you're full between meals, it's a lot easier to walk past the candy dish on your coworker's desk or the box of doughnuts in the break room.
    Second, right now, before you're craving something (hopefully), sit down and think of what you can do to distract yourself if a craving hits. Meditate, go for a walk, organise the pantry, call a friend, play with the kids or pets, work on a hobby, take a bubble bath, color in a coloring book, or even if it's after supper, just call it a night and go to bed. Have some options figured out so when a craving hits, you don't have to think too much about it, you can just pick something off the list to distract yourself.
    If you're not sure if what you're experiencing is a craving or true hunger, ask yourself if you'd be willing to eat something bland and boring, like plain steamed fish and broccoli. If you'd eat that, you're probably truly hungry -- fix yourself a snack with a little protein, a little fat, and some vegetables, or at least two of the three. If you wouldn't eat something boring, you're probably not really hungry.
    You can find the meal template and other helpful downloads here:   https://whole30.com/pdf-downloads/
  5. Thanks
    ShannonM816 got a reaction from sunshine93 in I don't have a grill.   
    Use what you have. You can definitely do this without a grill. 
  6. Like
    ShannonM816 got a reaction from Brensuma in First Whole 30- Starting 10/2!   
    If you still have some left that you want to try to eat rather than wasting, try warming it in the oven, and then serving it with mayo or guacamole or some other dip or sauce that you like. Sometimes the oven will help brown some of the edges for a little different texture, and then hiding it under something yummy can help make it better.
    You've done this before, so may already know this, but be sure you're drinking plenty of water, eating enough, and salting your food. And if it's caffeine withdrawal and you really feel like you can't stand it, you might try unsweetened tea or iced coffee that's watered down a bit and has some coconut or almond milk (I saw you don't like black coffee, but sometimes watering it down or having it cold might make it less bad) for some caffeine, and then wean yourself off it over a week or two, rather than just stopping cold turkey. 
     
    You've probably already made this at this point, but if you don't like the sweet potato substitution, next time see what happens if you just leave the beans out (if your husband isn't doing Whole30, you could even cook beans separately for him to add, though they won't taste quite the same). If you aren't instructed to drain the beans before adding them, you may need to add water or broth to the chili, or alternately, if you normally drain the beans before adding them, and the recipe calls for water or broth or other liquid, you may need to cut back on it a bit.
  7. Like
    ShannonM816 got a reaction from Brensuma in First Whole 30- Starting 10/2!   
    If you still have some left that you want to try to eat rather than wasting, try warming it in the oven, and then serving it with mayo or guacamole or some other dip or sauce that you like. Sometimes the oven will help brown some of the edges for a little different texture, and then hiding it under something yummy can help make it better.
    You've done this before, so may already know this, but be sure you're drinking plenty of water, eating enough, and salting your food. And if it's caffeine withdrawal and you really feel like you can't stand it, you might try unsweetened tea or iced coffee that's watered down a bit and has some coconut or almond milk (I saw you don't like black coffee, but sometimes watering it down or having it cold might make it less bad) for some caffeine, and then wean yourself off it over a week or two, rather than just stopping cold turkey. 
     
    You've probably already made this at this point, but if you don't like the sweet potato substitution, next time see what happens if you just leave the beans out (if your husband isn't doing Whole30, you could even cook beans separately for him to add, though they won't taste quite the same). If you aren't instructed to drain the beans before adding them, you may need to add water or broth to the chili, or alternately, if you normally drain the beans before adding them, and the recipe calls for water or broth or other liquid, you may need to cut back on it a bit.
  8. Like
    ShannonM816 got a reaction from Honeycrisp in Transitioning from Keto to W30...   
    You don't have to fear carbs, but you don't want to go overboard with the, either. Start with a fist-sized serving of starchy vegetable at one meal a day, and limit fruit to not more than a couple of fist-sized servings per day.
    Some people do stay in ketosis, even with some starchy vegetables and a little fruit in their diet, some don't, but even if you're not actually in ketosis, you can still have some of the benefits of it, like meals keeping you satisfied for 4-5 hours or more even mood and energy. I would put the ketostix away for at least the duration of your whole30 and focus instead on how you're feeling. If you feel like you're craving sweets, maybe back off on the carbs, especially the fruit, for a few days. As you continue on, you should find the cravings diminish and you can have some fruit without wanting to grab a Snickers bar.
    You might consider keeping a food log of some kind, not to measure calories or anything, but just to record what you're eating and how you feel, to help track how eating different foods seems to affect you. It doesn't need to be fancy, it could just be a small notebook or a memo on your phone, or there's a place here on the forum if you're okay with other people seeing it.
    As far as books, it doesn't matter what order you read them in, or even if you read them all. ISWF is the why behind the rules, and I think it's a great place to start. All the books are described here, I'd say just pick the one that you feel like addresses what you're most concerned with at the moment:   https://whole30.com/books/
    You might also find this article interesting:  https://whole30.com/2012/08/carrot-train-to-crazytown/
  9. Thanks
    ShannonM816 got a reaction from Daniel Ramirez in pre workout food before breakfast :(   
    Pre-WO you want protein and fat -- so chicken or egg with avocado and/or nuts is great. It doesn't need to be a whole meal's worth, just a few bites. Skip the orange juice for pre-WO for sure, and you'd really be better off not drinking juice at all (you can find more about that in the Can I Have guide, just scroll down to Fruit Juice to find it.)
    Ideally, post-WO would be separate from breakfast, and for it you'd have a few bites of lean protein, and possibly a few bites of a starchy vegetable. I'm not sure how strenuous your workout is, but if over time you start feeling run down or like you're not recovering, you might want to change things up to allow yourself this post-WO in addition to your meals. If you have breakfast instead of post-WO, just have a full breakfast that matches the meal template.  Here's an article that explains more about post-WO meals, what you should have, and why they're important. 
  10. Like
    ShannonM816 got a reaction from Betsie_n in First Whole 30- Starting 10/2!   
    Season ground turkey or chicken and use it. Here's a recipe for breakfast sausage that you could use, just combine it all but don't make it into patties or cook it:   http://www.farmsteadchic.com/paleo-whole30-breakfast-sausage/
  11. Like
    ShannonM816 got a reaction from Betsie_n in First Whole 30- Starting 10/2!   
    Season ground turkey or chicken and use it. Here's a recipe for breakfast sausage that you could use, just combine it all but don't make it into patties or cook it:   http://www.farmsteadchic.com/paleo-whole30-breakfast-sausage/
  12. Like
    ShannonM816 got a reaction from Heidi Staddon in How do you fuel for a marathon? What can I eat/drink?   
    There are several posts about this, if you google Whole30 marathon you should find them. This one seems to have a fair amount of discussion and tips:   
    One thing to remember is that if this way of eating is very different from what you're used to, your workouts are going to suffer for the first week or two as your body becomes fat adapted. There's a good chance you still won't be running at your very best at eight days in, so consider whether that's okay with you, or if you might want to start Whole30 once you're done with this race. 
  13. Like
    ShannonM816 got a reaction from GinaM5 in Starting tomorrow, 9/25!   
    What vegetables do you like? What is it about the others you don't like? How have you prepared them in the past? Maybe people can suggest some you might like based on the ones you know you like, or can suggest recipes to address whatever it is you don't like.
    For people who aren't big on vegetables, sometimes the way they're prepared can make a difference. Most are best roasted, it brings out the natural sweetness they have, and can also give you crunchy edges that may help with texture issues that many people have. This is a good recipe for roasted cauliflower:  http://meljoulwan.com/2011/01/11/cocoa-toasted-cauliflower/  (You may have to convert your oven temperature)
    If you think you don't like cooked greens, try one of these recipes:  http://meljoulwan.com/2010/01/12/eat-your-vegetables-kale-chard-beet-tops-and-more/
    Basically, though, the way to necome someone who likes vegetables is to try new vegetables. Try them cooked different ways. Try them several times. There may still be some you don't care for, and that's okay, but I bet there'll be a lot you're okay with and even a few you really like after a while. 
     
  14. Like
    ShannonM816 got a reaction from mamakat in Starting tomorrow, 9/25!   
    I hope the blender isn't completely dead, they're so useful. For future reference, making mayo with an immersion blender should only take 30-60 seconds. The going slow part mostly refers to other blending methods where you need to drizzle the oil slowly as you blend to make it emulsify, but with immersion blenders there's no drizzling at all.
    Instructions here If anyone hasn't yet tried making their own mayo this way:  http://thehealthyfoodie.com/fail-proof-home-made-paleo-mayo-whole30-compliant/
  15. Thanks
    ShannonM816 got a reaction from CaitlinBotkin in Early Morning Low Intensity Workout   
    How hungry are you at that point? If you're really ravenously hungry, it may be best to eat breakfast, even if you can't sit and eat it intentionally -- whether that means eating as you study or eating quickly beforehand, and then have coffee and sit with your family as they eat.
    If you're just a bit hungry, even if you feel your workout might not warrant a post-workout meal, that might be an option. That would mean a few bites of protein and optionally a few bites of starchy vegetable. 
    Or if you're not hungry at all, the nuts pre-wo mean you've had some food within an hour of waking up, and could just wait until breakfast if you wanted to.
    This is something that you may need to try one thing for a few days and see how it works, and then if it isn't right for you, change it and see if something else works better. It might also be that your needs change over time, so what works now may not work as well at some point in the future. Just pay attention to how you feel and adjust as necessary.
    I would really try not to have coffee before your full breakfast because it can be an appetite suppressant, and you don't want to artificially change your hunger signals, or end up not getting the nutrition you need because you're just not hungry.
  16. Thanks
    ShannonM816 got a reaction from CandyCraver in Start Day set on September 27   
    The good news is, you don't have to do fancy recipes, you just need to make your meals meet the meal template. So, it can be as simple as scrambled eggs with spinach and avocado, or ground beef with taco seasoning, on top of leafy greens, with tomatoes, onions, bell pepper, diced zucchini, and guacamole for a "taco salad." I don't really meal plan, but this method of prep resonated with me. I probably don't do it exactly the way she describes, but basically, the idea for me is to make sure there's always cooked protein and chopped vegetables in the fridge, so when I'm ready to eat, I just heat stuff up. On days when I have time, I may make something fresh at meal time, but during the week, when I'm working, it's nice that I don't really have to do much.
     
  17. Like
    ShannonM816 got a reaction from Lauraloveskale in Kombucha without added sugar   
    The process of making kombucha uses sugar. There's a first ferment, where you have a kombucha scoby, tea, and sugar -- that sugar feeds the bacteria in the fermenting process. After that, the kombucha is bottled, usually with some kind of flavoring -- this is the second ferment, and this is where sugar would be not allowed on Whole30 because this ferment doesn't last as long. 
     
    For store bought kombucha, you're looking for ingredient lists that say: Kombucha, fruit juice (or puree). Or they might say something like: Kombucha (tea, water, sugar, kombucha scoby), fruit juice (or puree). (Or they might list herbs, spices, or vegetables instead of fruit juice, depending on flavor.)
     
    There is a brand that I've seen that uses stevia in their second ferment to sweeten/flavor -- that is not Whole30 compliant. Their ingredient list looks like this: Organic Raw Kombucha (Organic Fair Trade Certified™ Tea, Organic Fair Trade Certified™ Evaporated Cane Juice, and Organic Kombucha Culture fermented in purified water), Natural Flavors, Organic Stevia Extract (Natural Sweetener).
    Everything about that would have been okay, until they threw in the stevia. 
     
     
     
     
    Any fermented food could have alcohol in it. GT's brand makes two lines of kombucha -- one that you have to be over 21 to buy, and one that you don't. The ones with the black labels you have to be over 21 to buy. Even then, all that means is that they contain more than .5% alcohol, which is the legal cutoff for something to be considered alcoholic by the FDA. For comparison, beer tends to be between 3% and 5% alcohol, wines can be a bit more, up to around 20% for some of the highest alcohol content (like port), and vodka would be around 40%. 
     
    Recovering alcoholics or people who are very sensitive to alcohol should obviously consider this information before deciding whether to partake, but your average person will usually not notice much effect, although every now and then I get a bottle that leaves me feeling a bit flushed, the way a drink might.
  18. Thanks
    ShannonM816 got a reaction from kassiemn922 in Seaweed   
    Yes, those ingredients are okay.
  19. Like
    ShannonM816 got a reaction from GinaM5 in Starting tomorrow, 9/25!   
    What vegetables do you like? What is it about the others you don't like? How have you prepared them in the past? Maybe people can suggest some you might like based on the ones you know you like, or can suggest recipes to address whatever it is you don't like.
    For people who aren't big on vegetables, sometimes the way they're prepared can make a difference. Most are best roasted, it brings out the natural sweetness they have, and can also give you crunchy edges that may help with texture issues that many people have. This is a good recipe for roasted cauliflower:  http://meljoulwan.com/2011/01/11/cocoa-toasted-cauliflower/  (You may have to convert your oven temperature)
    If you think you don't like cooked greens, try one of these recipes:  http://meljoulwan.com/2010/01/12/eat-your-vegetables-kale-chard-beet-tops-and-more/
    Basically, though, the way to necome someone who likes vegetables is to try new vegetables. Try them cooked different ways. Try them several times. There may still be some you don't care for, and that's okay, but I bet there'll be a lot you're okay with and even a few you really like after a while. 
     
  20. Thanks
    ShannonM816 got a reaction from Brianj4969 in Chicken Broth   
    Yes. Here's one recipe you could use if you don't have one:  http://www.foodnetwork.com/recipes/tyler-florence/chicken-stock-recipe-1941399
    I will say, they say to toss the bones after, but you could throw them back in the pot with fresh water and fresh herbs and vegetables and seasonings and use them to make another batch of broth if you wanted to, or freeze them to make some more broth later. 
  21. 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.
  22. 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.
  23. 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/
  24. 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. 
  25. 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.