ShannonM816 got a reaction from JodiLou in Not a failure -Not emotionally in a good place- Whole 30 is a big deal
You are definitely not a failure. You've learned from your experience, you're making healthy changes that will improve your health, and Whole30 will be here for you in the future when the timing is better.
Hang in there, hopefully life will be less stressful soon, and in the meantime, keep doing the best you can.
ShannonM816 got a reaction from deviin22 in 4/2/2018 Starting Whole30
Hi, @30Rookie -- all balsamic vinegar contains sulfites, any wine-based vinegar will because it's part of the wine-making process. As long as it's only the naturally occurring ones, it's fine for Whole30, you just can't have any with added sulfites. Some cheaper vinegar will have added ones, and those will be on the ingredient list.
ShannonM816 got a reaction from PK2018 in Day 7 - still snacking too much & no progress...
Day 7 is way too early to be seeing weight loss results. (And you shouldn't actually be weighing yourself anyway, so I'm assuming you're going by how your clothes fit, right? You're heading into what is referred to in the timeline as For the Love of Gosling, My Pants Are Tighter! https://whole30.com/2013/08/revised-timeline/ ) My first Whole30 I was convinced I was gaining weight until the very last week -- just hang in there and trust the process, and try to keep track of non-scale victories as they happen (like clothes fitting better, better mood, better skin/nails/hair, feeling more in control of food, etc. -- there's a checklist you can download here if you need more ideas: https://whole30.com/pdf-downloads/)
It takes some time to figure out meal sizes and timing. You totally have time to make changes and get the most out of this.
What do your meals typically look like (including portion sizes and specific vegetables)? Remember that you should be having 1-2 palm-sized portions of protein, 1-2 thumb-sized portions of oil or 1-2 of the other options listed on the meal template, generally in addition to whatever oil you cook in, and then you should fill your plate with vegetables. If you're eating a lot of raw veggies, try cooking more of them -- cooked vegetables are less likely to cause bloating. Instead of nuts, have olives or avocado or coconut or make up some sauces or dips for your fat sources. Be sure you're drinking plenty of water, aiming for 1/2 oz per pound of body weight, so a 120-lb person needs at least 60 oz, and if you work out hard or are outside in the heat so you're sweating a lot, you'd need more.
ShannonM816 got a reaction from Brewer5 in Realized I'm Histamine Intolerant
Hi, @arrowbirth127 - I don't know if you stumbled across this in your research, but this article has some tips for eating low-histamine, and it's from a paleo/Whole30 perspective: https://www.stupideasypaleo.com/2015/09/26/what-is-histamine-intolerance/
ShannonM816 got a reaction from CharlieRVA in Eating Disorder and Whole Thirty
Some people with eating disorders find Whole30 helpful, but for others it makes things worse. If you're not able to get through even a few days right now, it might be time to step back for a moment and spend some time thinking about what your goals are, whether doing a whole30 is necessary or helpful to reach them, and if you decide it is, consider why you are having trouble sticking with it and how to change that. If you aren't already, i suggest talking to a professional about this.
You might also want to read what Melissa has written about doing whole30 with an eating disorder -- here's one article, and it links to others: https://whole30.com/2014/06/dear-melissa-eating-disorders/
Whatever you decide to do, whether it involves whole30 or not, I hope you find health and happiness.
ShannonM816 got a reaction from PK2018 in Staring April 1!
The tuna is not okay because of the soy. Look for either water-packed ones that are low salt (because it's more likely to actually be in water, not broth, and therefore not have soy), or possibly ones packed in olive oil. (Note that Contains Soy is different than a package that says things like May Contain, or Packaged in a Facility That Also Processes -- those last two are to cover their backsides in case of cross contamination by something that is a common allergen, but the flat out statement that it contains something off plan means it's for sure in there.)
For the Mrs. Dash, have you read the ingredients on it? They have different varieties, some are compliant but I'm not sure all are -- you have to check the ingredients and see. If there's a particular ingredient you're not sure of, let us know what that is and we'll help you figure it out.
ShannonM816 got a reaction from Jess0321 in Adding fat
Do you bake the sweet potato? If so, add a spoonful of ghee or coconut oil to it. If you roast it in chunks, try dipping them in mayo. (I personally like pretty much everything dipped in mayo, so really you can try that for any meal.) Do you like avocado or olives? Add half to a whole avocado to a meal -- either just slice it up and put some lime juice and salt on it, or mash it up and make guacamole. Olives can be just eaten as is, chopped up in salads, or even chopped up and mixed into meatballs or burger patties, if you like the flavor they add. Occasionally adding some nuts is fine -- try toasting them, and adding them to vegetables for a change of texture. Coconut flakes or coconut milk are both fats -- toasted coconut flakes are good on their own or topping fruits or vegetables. Coconut milk can be added to soups to make them creamy, or used in coffee or tea, or make a curry with them.
There are all kinds of sauces, dressings, and dips you can make that will add fat to meals, and they help change up flavors which means you can cook a bunch of something, and still have it taste different throughout the week. Here's a few to look at to get you started: https://whole30.com/2016/10/best-of-dips-sauces/ , http://meljoulwan.com/2009/08/05/presto-pesto/, http://meljoulwan.com/2011/01/25/tangy-goodness-creamy-italian-dressing/, http://meljoulwan.com/2014/07/02/chimichurri-aka-magic-sauce/ , https://www.stupideasypaleo.com/2013/07/06/easy-paleo-ghee-hollandaise-sauce/
ShannonM816 got a reaction from Fernsk in Whole30 Sample Reintroduction Schedule
@Fernsk there's no hard and fast rule, so just whatever makes sense to you, I guess. Think about how you'd use these things in a typical meal -- if you're having bread, and you'd mostly just want a piece or two at the end of the meal to sop up the last bit of sauces on a plate, you might just have slightly less of everything so you wouldn't be too stuffed to have the bread. If you serve something over rice, even though rice is not a vegetable, for the average person, it's kind of taking the place of vegetables, so instead of having your food over cauli rice or over a potato, you have it over rice. Just try to eat these things the way you normally would want to have them and do the best you can to build your meal around that.
ShannonM816 reacted to samalope in Intimidated by veggies... some help finding variety
I MADE SPAGHETTI SQUASH AND MEAT SAUCE! And it was delicious NSV !!!!
ShannonM816 got a reaction from samalope 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.
ShannonM816 got a reaction from MustangSally92 in Natural Flavors added to food?
@AAC5453 you are free to leave out items that include natural flavorings in your own Whole30, obviously.
The thing is, if they'd said you couldn't have natural flavors, it would make the program even more difficult for people who are not used to cooking from scratch or who for whatever reason need to be able to dine in restaurants occasionally. People have raised these arguments about other items that are allowed on Whole30, like coffee, conventionally raised meat or produce, or even that some recipes mention using aluminum foil in cooking. The creators of Whole30 have made a program that cuts out the items most likely to cause issues for most people, and done it in a way that is accessible and doable for almost anyone, regardless of where they are starting from. If a person already eats pretty cleanly, there may be things that are allowed, that they feel are worth leaving out because of what they've learned about those things. But if you have a person who is eating fast food or Hamburger Helper multiple times a week, who has never cooked from scratch, who is also trying to give up soda for the first time in their life, being able to pick up some foods from the grocery store that have natural flavors but are otherwise clean can make the difference between being able to finish 30 days or giving up in frustration part way through.
ShannonM816 got a reaction from groovyEli in Problem with Extra Light Olive Oil not being Olive Oil
For Whole30 purposes, light olive oil is okay. You don't have to overthink this one. If the label says it contains soy, then avoid it, but otherwise, for Whole30 purposes, it's fine. This is one of those "carrot train to crazy town" type of deals -- we want you to do everything you can possibly do to ensure you're Whole30 compliant, but at some point, you just have to call it good. For instance, if you go to a restaurant, and you tell the server you can't have dairy, soy, legumes, sweeteners, and you go over what's in the stuff you're ordering, and the server says it's all good and has noted down what you're asking for, you don't have to go back to the kitchen and watch the chef to make sure he doesn't put your dry steak on a grill that at some point had peanut or soy oil or butter on it. You've done your due diligence, and as long as they don't bring your food out with obviously non-compliant stuff, you're good. That isn't a free pass to not ask the questions -- you still are responsible for what you do -- it's just that you're not responsible for what you cannot control, and if the label says something is compliant, then it's compliant. (Obviously, someone with a known allergy to soy is going to have to be more diligent, but that's different than just being Whole30 compliant.)
If you don't want to use the light olive oil, avocado oil as ultrarunnergirl mentioned can be a good option -- I think some are stronger flavored than others, so you may have to try different brands to find one you like if you don't have access to the one from Costco. You can also use high-oleic safflower or sunflower oils, walnut or macadamia nut oils, or some mix of different oils to suit your budget and taste buds. You can even do them with part coconut oil, up to maybe half (more than that and it'll solidify and be a weird texture when you refrigerate it).
ShannonM816 got a reaction from samalope in What can I eat at Bob Evans?
You're definitely going to have to ask what they cook things in and be very specific about what you need. This download has some general tips for dining out.
Judging by their allergen menu, I'm guessing they cook in some oil blend that contains soy, since almost every cooked item seems to have soy checked (allergens are down at the bottom of the pdf, scroll down, or hit ctrl-end to start at the bottom and work your way up). Keep in mind that just because there are no allergens listed in something on this list, doesn't necessarily mean it's okay -- for instance, their ham has nothing checked, but it's nearly impossible to find ham with no sugar.
If you're ever planning to eat out with a group and aren't sure you'll be able to find food, it's absolutely okay to eat first and just have coffee, or even coffee and a salad or fruit (ask if it's canned or fresh, canned will often have added sugar) or baked potato, just to have food in front of you if that makes you feel more comfortable. You don't have to eat a full meal there at the restaurant to hang out with your friends. If anyone asks why you're not ordering a whole meal, have a short answer prepared -- "I'm doing this elimination diet thing to try to figure out why ________ is happening" or "I'm cutting out a bunch of inflammatory foods for a little while to see if I feel better/have more energy/less allergies/clear up skin conditions" -- base it on your own situation, keep it short, don't make a big deal of it, don't try to explain the Whole30 while you're sitting there at the table. If they ask, state your reason, and then move on -- ask how they are, or ask if they saw the latest sports thing you share an interest in, or have read a good book, or whatever is appropriate for that person. (And if they don't ask, just don't say anything -- you don't need to pre-emptively answer questions you may not get, and doing so will just draw attention to what you're doing, which you really don't need to do. In general, people care a lot less about what we're doing than we think they do, and often will have enough of their own stuff to worry about that they won't even notice what you are/aren't eating.)
ShannonM816 got a reaction from TJHigh in Day 1 Reintroduction
There may be some people who don't react that way, I'm not sure. More important is, knowing that, you can decide whether or not it's worth it to you to have beans at different times. If you love chili with beans when it's cold and you're going to be snowed in for a few days, you may be fine with it. If you're going into a big presentation at work, or you're out on a hot date, or you're going to be stuck in a car or airplane for several hours with people you'd rather not subject to your gassiness, maybe it's not worth it. I guess the end goal would be to eat mindfully, knowing the ramifications of the choices you make and owning those choices.
Here's a brief summary of why legumes are left out of Whole30: http://whole9life.com/2012/09/the-legume-manifesto/
ShannonM816 got a reaction from Fernsk in Day 25, but I have been eating foods sabotaging my Whole30. Should I start over?
First, don't feel guilty. These kinds of changes can be very difficult.
Should you start over? Well, that really depends on you. Here's what I would do, at least for the last few days of your Whole30. At that point, decide whether to keep going or not. As long as you haven't eaten anything that isn't allowed, you can do reintroductions if you want to, or you can keep going for as long as you want to.
First, make sure your meals are big enough that you're easily going 4-5 hours between meals. This may be more food than you're used to eating, but you're going to cut out between-meal snacks, so that's okay. It's so much easier not to eat between meals when you know you're not really hungry.
Second, think about getting all the nuts out of your kitchen if you can't resist them. This isn't necessarily permanent, but for now, look at the things you have around that are easy to snack on, that you reach for even if you're not hungry, and make it hard to get them, which usually involves keeping them out of the house. If you really, really need them for recipes, buy only as much as you need for recipes you'll be making in the near future, and keep them someplace hard to get to -- top shelf of a cabinet where you have to go get a stepladder to get to them, for instance.
Third, think of things you can do when you have an urge to go into the kitchen and get food during times you know you're not hungry. (If you're not sure if you're hungry or not, think about whether you'd eat something bland and boring, like plain steamed fish and broccoli. If you would, you're really hungry -- grab some leftovers or an egg or a handful of olives to eat. If you wouldn't eat that, you're probably not really hungry. Drink some water, and walk away from the kitchen.) Things you can do instead of eat include things like journaling, meditating, going for a walk, calling a friend to chat, reading a book, working on a hobby, doing some exercise, cleaning something -- come up with a list of things that you can do that will keep your hands and brain busy for a bit until the feeling of wanting to eat passes. When you want to eat but know it's just boredom or habit, not hunger, pick something off the list to do instead.
Finally, this is all a process. It takes time, and sometimes, despite your best efforts, you may realize you're eating out of boredom or because you're stressed or whatever. That's okay, just figure out why it happened, make a plan to help it not happen again, and keep going.
ShannonM816 got a reaction from Fernsk in Legumes reintroduction
1) Yes -- many people specifically do peanuts and soy as separate from other legumes and have different reactions to them, though I suppose your reactions could even differ between navy beans and lima beans.
2) Yes, it makes sense to redo that reintroduction with plain peanuts, or double check your peanut butter and if it has added stuff, see if you can find one without that stuff -- I know there are brands that are just peanuts and salt.
3) I'm not really sure. People's reactions can be very different, so it's possible that this is a normal reaction for you. If it doesn't go away in the next 24 hours or so, or if it gets worse, definitely talk to your doctor and make sure it's not something unrelated going on that just had really bad timing.
ShannonM816 got a reaction from jmcbn in Help with symptoms at the end of Whole30’
Are you salting your food? I don't know about the blurred vision, but low salt could cause headaches or muscle weakness.
For water, are you getting at least 1/2 oz per pound of body weight (so a 120-lb person needs at least 60 oz)?
If you're eating plenty of food, easily able to go 4-5 hours between meals, and you're salting your food and drinking plenty of water, you might want to check in with your doctor to rule out anything non-food-related.
ShannonM816 got a reaction from Patricia7 in Pre & Post Workout Meals for Vegetarians? Help!
Are you doing just eggs for protein? (no fish? no legumes or dairy or other alternatives discussed as veg*n options in this article?) Egg white + sweet potato would be a better post-WO than the mushrooms, they just don't have as much protein.
Pre-WO is really important for people working out first thing in the morning, to get something in your system after fasting all night. An egg and some guac is a good option, or whatever fat choice sounds good right before a workout for you. If you're not working out first thing, and you're not feeling hungry or like you need to eat something to be able to get through your workout, you may not need the pre-WO.
Post-WO is protein & optionally some starchy vegetable. You want to have it shortly after your workout when your muscles are most receptive. This article explains more about what to have post-WO and why, but I don't think she really had any vegetarian options other than the egg white -- it's still a good summary of why you're eating what you're eating. This one is more important, really work on getting at least a little bit of protein in within a short time after your workout. A lot of people work out, have their post-WO in the car in the parking lot before they drive home, and then eat their meal a little bit later. You really don't need a lot of food for post-WO, so it shouldn't affect how much you eat for your next meal, even if you're eating pretty soon after.
I would strongly encourage you to skip the chia seed concoction you've described. If you're hungry shortly after a meal, your meal wasn't big enough. When you're eating enough, you should easily go 4-5 hours between meals. Even if you're not eating meat, you'll do best if you follow the meal template -- 1-2 palm-sized portions of protein, 1-2 thumb-sized portions of fat (or the other equivalent sizes listed in the template) and then fill the plate with vegetables. So, on a typical large dinner plate, you'll have maybe a fourth to a third of the plate with some protein, fill up the rest of the plate with vegetables, and then add a serving or two of fat.