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Found 9 results

  1. I am day 7 on my very first whole 30 and I am wondering if I am eating way too much fat, starch and if my portion sizes are way too big. I just need some help because I really want to succeed. I went into this thinking I hated most veggies but I have realized I actually love them and this has been life changing so far. My eating in a day: Black coffee, 2 eggs fried in olive or coconut oil(I cover the bottom of the pan) sometimes I add spinach to eggs, a potato hash(butternut squash, sweet potato, white potato) previously roasted and warmed up in same pan as eggs. These are always a very generous portion of the hash. Like very. Lunch: some kind of roasted veggies warmed in a pan with oil, roasted chicken with guac or dip Supper: a lot like lunch but maybe with some potato hash. I hardly ever snack maybe a banana at night. And I drink the water I need to. My servings of veggies are always well over half my plate but not sure if I'm eating too much starch (low carb diet recovery) Help!!!
  2. I am on about day 10 of my Whole 30 and the hardest thing for me to give up is carbs! I am used to eating pasta or something with everything! I have been replacing that carb with the mashed cauliflower from the cookbook pretty frequently - is this actually a healthy substitute to be eating a lot of? I often don't eat another vegetable with dinner. (To be clear, I eat brussels sprouts, spaghetti squash, etc. too so it's not only the cauliflower, just mostly ) Would love some thoughts!!
  3. Hi all! I have a couple questions and would be interested to hear your opinions. I am currently on Day 22. Everything was going quite well until last week, when I went abroad to visit a friend. I packed five 100ml bottles of my almond milk (they didn't have it in Poland, where I was going) and had my usual chia seed/fruit & nut breakfasts. I cooked for myself quite often, buying my own stuff, including salami that didn't have an ingredients list on the back. At the time I thought it would mean that it was just pure ingredients (in retrospect, it was a stupid assumption). Anyway, I had about six slices of it the first night I bought it and felt fine. But the second day, I made roast potatoes in the oven and garnished them with cut up pieces of another six slices of salami and my stomach felt like it was on fire. It was very uncomfortable, almost like I had a brick in my stomach. I felt very bloated for the next two days and didn't really have an appetite. I'm wondering if it's from the potatoes and just generally from overeating quite heavy things or if you think it's from the salami. It surprises me that it was only the second time I had it that I felt bad. I also wonder what could have been in it to make me feel so bloated? I am choosing to write this now because I just had Ecomil sugar-free almond milk at a coffeeshop and, within the hour, I had diarrhea and stomach pains. Very intense! I just looked at the ingredients list and it is as follows: Water, almond (7%)*, tapioca starch*, natural almond flavouring* (*from organic farming). I am guessing that it is from the tapioca starch. What does this say about what I am allergic to? I'm annoyed at myself for messing up but I also am not going to start again because I feel like if I am having such intense reactions to quite small quantities of these foods, then I am probably going to be able to figure out what bothers my body during the re-introduction phase in 8 days. Let me know what you think! Thank you!
  4. I'm on day 19 of my Whole30 (although I'm planning on extending beyond 30 days) and as I'm adjusting to making template meals and eating more at home I've realized that I have a serious lack of variety with the vegetables I'm eating, and, to make matters worse, I'm leaning pretty heavily on starchy vegetables (carrots, sweet potato, squash and the occasional white potato). I'm looking for advice on vegetables to try to add variety. What are some of your favorite vegetables and how do you prepare them? Also, how much "starchy vegetable" is too much for a template meal? What I currently have/eat regularly: Sweet potatoes Green cabbage Asparagus Brussels sprouts Carrots Bell peppers Avocado Tomatoes Onions Most of the time I'm adding sweet potatoes, squash, carrots, or potatoes in recipes with other vegetables (ex: Brussels sprouts hash with sweet potatoes or a cabbage, potato, and carrot stew). I just went to the farmer's market and picked up sunchokes, purple asparagus, baby bok choy, lots of fresh tomatoes and sun dried tomatoes, fermented sauerkraut, green onions, butter lettuce, spring mix. I'm eager to try new things and get more variety, but I came from a family that mostly ate vegetables out of a can (peas, corn, etc) or iceburg lettuce salads covered in cheese, dressing, and croutons, so when it comes to picking up vegetables and knowing how to cook them, what to make them with, etc. I'm often at a loss!
  5. I'm starting my first Whole30 in a week and I have a couple questions I want to figure out before then. I've searched the forum and couldn't find answers, but forgive me if they have already been asked. 1) I take several supplements (calcium+D, ferrous sulfate, vitamin) that list "starch" in the ingredients. Does anyone know what type of starch this likely is? Since it doesn't specify corn starch, can I assume that it's not? 2) Another ingredient in several of my supplements is polyethylene glycol. I know this is technically an alcohol, but it seem like it is included in almost all supplements. Is this allowed? Thanks in advance!
  6. BhaktiBellaLuce

    Potatoes/RSS Yes or no?

    I have been using thisprotocol for a year now with much success but recently fell during the holidays. A friend chalenged me to try Whole30. So here is my question with the potatoes. Why are they no good on Paleo and Primal but "ok" on WH30? Excerpted from What Is Resistant Starch? When you think about “starch,” what comes to mind? Glucose. Carbs. Elevated blood sugar. Insulin spikes. Glycogen repletion. Basically, we think about starch that we (meaning our host cells) can digest, absorb, and metabolize as glucose (for better or worse). Officially, resistant starch is “the sum of starch and products of starch degradation not absorbed in the small intestine of healthy individuals.” Instead of being cleaved in twain by our enzymes and absorbed as glucose, resistant starch (RS) travels unscathed through the small intestine into the colon, where colonic gut flora metabolize it into short chain fatty acids. Thus, it’s resistant to digestion by the host. There are four types of resistant starch:RS Type 1 – Starch bound by indigestible plant cell walls; found in beans, grains, and seeds. RS Type 2 – Starch that is intrinsically indigestible in the raw state due to its high amylose content; found in potatoes, bananas, plantains, type 2 RS becomes accessible upon heating. RS Type 3 – Retrograded starch; when some starches have been cooked, cooling them (fridge or freezer) changes the structure and makes it more resistant to digestion; found in cooked and cooled potatoes, grains, and beans. RS Type 4 – Industrial resistant starch; type 4 RS doesn’t occur naturally and has been chemically modified; commonly found in “hi-maize resistant starch.” It’s almost certain that different RS types have somewhat different effects on our gut flora, but the specifics have yet to be fully elucidated. In general, RS (of any type) acts fairly similarly across the various types. Where Do We Get It?We can get RS from food. The richest food sources are raw potatoes, green bananas, plantains, cooked-and-cooled potatoes, cooked-and-cooled-rice, parboiled rice, and cooked-and-cooled legumes. We can get RS from supplementary isolated starch sources. The best sources are raw potato starch, plantain flour, green banana flour, and cassava/tapioca starch. Raw (not sprouted) mung beans are a good source of RS, so mung bean starch (commonly available in Asian grocers) will probably work, too. The most reliable way to get lots of RS, fast, is with raw potato starch. There are about 8 grams of RS in a tablespoon of the most popular brand: Bob’s Red Mill Unmodified Potato Starch. It’s also available at Whole Foods. For an exhaustive compendium of RS sources, check out this PDF from Free the Animal. What Does It Do for Us?Like any other organism, gut bacteria require sustenance. They need to eat, and certain food sources are better than others. In essence, RS is top-shelf food for your gut bugs. That’s the basic – and most important – function of RS. What Are the Health Benefits of Consuming RS? What does the research say?Preferentially feeds “good” bacteria responsible for butyrate production. It even promotes greater butyrate production than other prebiotics. Since the resident gut flora produce the butyrate, and everyone has different levels of the different flora, the degree of butyrate production varies according to the individual, but resistant starch consistently results in lots of butyrate across nearly every subject who consumes it. Butyrate is crucial because it’s the prime energy source of our colonic cells (almost as if they’re designed for steady exposure to butyrate!), and it may be responsible for most of the other RS-related benefits. Improves insulin sensitivity. Sure enough, it improves insulin sensitivity, even in people with metabolic syndrome. Improves the integrity and function of the gut. Resistant starch basically increases colonic hypertrophy, making it more robust and improving its functionality. It also inhibits endotoxin from getting into circulation and reduces leaky gut, which could have positive ramifications on allergies and autoimmune conditions. Lowers the blood glucose response to food. One reason some people avoid even minimal amounts of carbohydrate is the blood glucose response; theirs is too high. Resistant starch lowers the postprandial blood glucose spike. This reduction may also extend to subsequent meals. Reduces fasting blood sugar. This is one of the most commonly mentioned benefits of RS, and the research seems to back it up. Increases satiety. In a recent human study, a large dose of resistant starch increased satiety and decreased subsequent food intake. May preferentially bind to and expel “bad” bacteria. This is only preliminary, but there’s evidence that resistant starch may actually treat small intestinal bacterial overgrowth by “flushing” the pathogenic bacteria out in the feces. It’s also been found to be an effective treatment for cholera when added to the rehydration formula given to patients; the cholera bacteria attach themselves to the RS granules almost immediately for expulsion. Enhances magnesium absorption. Probably because it improves gut function and integrity, resistant starch increases dietary magnesium absorption. What do user anecdotes say?Improves body composition. I’ve heard reports of lowered body fat and increased lean mass after supplementing with or increasing dietary intake of RS. Seeing as how RS consumption promotes increased fat oxidation after meals, this appears to be possible or even likely. Improves thyroid function. Many RS supplementers have noted increases in body temperature, a rough indicator of thyroid function. Improves sleep, conferring the ability to hold and direct (in real time) private viewings of vivid movie-esque dreams throughout the night. I’ve noticed this too and suspect it has something to do with increased GABA (gamma-aminobutyric acid) from the increased butyrate. Another possibility is that resistant starch is feeding serotonin-producing gut bacteria, and the serotonin is being converted to melatonin when darkness falls. Increases mental calm. Many people report feeling very “zen” after increasing RS intake, with reductions in anxiety and perceived stress. The latest science indicates that our gut flora can impact our brain, and specific probiotics are being explored as anti-anxiety agents, so these reports may very well have some merit. Are There Any Downsides?For all the success stories, the message boards are also rife with negative reactions to RS. They take it, maybe too much to start, and get gas, bloating, cramping, diarrhea or constipation, a sense of “blockage,” headaches, and even heartburn. I think RS supplementation may be a good measuring stick for the health of your gut. Folks with good gut function tend to respond positively, while people with compromised guts respond poorly. The gas, bloating, cramps and everything else are indicators that your gut needs work. But it’s not the “fault” of resistant starch, per se. What to do if you’re one of the unlucky ones? You’ve got a few options:You could skip it altogether. I think this is unwise, personally, because the role of fermentable fibers, including RS, in the evolution of the human gut biome/immune system has been monumental and frankly irreplaceable. There’s a lot of potential there and we’d be remiss to ignore it. You could incorporate probiotics. You need the guys that eat the RS to get the benefits of consuming RS. And sure, you have gut flora – we all do, for the most part, except after colonic sterilization before a colonoscopy or a massive round of antibiotics, maybe – but you don’t have the right kinds. Probiotics, especially the soil-based ones (the kind we’d be exposed to if we worked outside, got our hands dirty, and generally lived a human existence closer to that of our ancient ancestors), really seem to mesh well with resistant starch. You should reduce the dose. Some people can jump in with a full 20-30 grams of RS and have no issues. Others need to ramp things up more gradually. Start with a teaspoon of your refined RS source, or even half a teaspoon, and get acclimated to that before you increase the dose. You could eat your RS in food form. Potato starch and other supplementary forms of RS are great because they’re easy and reliable, but it’s also a fairly novel way to consume RS. You might be better off eating half a green banana instead of a tablespoon of potato starch. My ExperienceThe first time I tried potato starch, I got a lot of gas. Not the end of the world, and I realize gas is a natural product of fermentation, just unpleasant. It died down after a few days, but it was only after I added in some of my Primal Flora probiotic that I started seeing the oft-cited benefits: better sleep, vivid dreams, a more “even keel.” Now, I do potato starch intermittently. I’m very suspicious of eating anything on a daily basis. I tend to cycle foods, supplements, exercises, everything. Gas production goes up every time I re-start the potato starch, but not unpleasantly so and it subsides relatively quickly, especially when I take the probiotics. So there’s a learning curve to RS. It’s not a cure all, but neither is anything else. It’s merely an important, arguably necessary piece of a very large, very complex puzzle. Resistant starch is vitally important for gut (and thus overall) health, but it’s not the only thing we need. It’s likely that other forms of fermentable fiber (prebiotics) act synergistically with RS. Hey, it’s almost like eating actual food with its broad and varied range of bioactive compounds, polyphenols, fibers, resistant starches, vitamins, and minerals tends to have the best effects on our gut biome! You can certainly enhance the picture with isolated refined resistant starches and fibers like unmodified potato starch, but they can’t replace what our bodies really expect: the food. Let me know what you think, and I hope you find this guide useful. What’s your experience been with resistant starch? Good, bad, neutral? Let’s hear all about it! Read more:
  7. I found some deli turkey breast at Whole Foods that might be compliant now that white potatoes are, but before buying it I'd like to check. Brand: Fresh Fields Provisions Item: Hickory Smoked Turkey Breast Ingredients: Turkey, water, contains 2% or less native potato starch, sea salt, natural smoke What sayeth the wise men and women of the board?
  8. If I choose a little dairy or just a sorbet even off-plan, is there such a thing without all the awful extras? I looked at TCBY, Pinkberry, which I love, Orange Leaf and Coldstone Creamery. My favorite Pinkberry seems to be the least sinful, but they still throw in rice starch at the end. Why on earth do any of these treats need all that crap in them? Just for filler and save money? Regardless, has anyone found a good option - even if it's in the frozen section at the store? Thanks!!!
  9. I've been searching for advice on this throughout the forums, and so far I haven't found a helpful answer. I'm wondering what would be an appropriate amount of carbohydrates for me to have daily. I am a 20 year old, 143lb, 5'2 female. I think most would consider me very muscular. I spent several years competing in figure (similar to bodybuilding.) I lift weights for 45 minutes 5 days most weeks. 4 days would be the minimum. My weight workouts are heavy and I push myself hard. I typically rest 30-60 seconds between sets or superset. I also do low intensity cardio either on the eliptical, treadmill, or mountain bike 5 days per week for 45 minutes and I do one sprint workout per week...either running sprints or jump rope, the intervals are 20-30 seconds maximum effort with 30-60 seconds rest, or I jump rope between weight sets. I do 8-20 sprints total in one workout. I am a personal trainer so I spend most of the day on my feet and I go for 45-60 minute walks in the evening several times per week. Also, I should mention that I am a sugar addict, and along with weight loss, beating my addiction is a HUGE goal. Currently, I am eating two eggs first thing in the morning on weight training days before my workout. After my workout, I have a serving of meat or eggs and a small-medium sweet potato with coconut butter. On non-lifting days, I do not eat a sweet potato. The only other major sugar or starch I eat is an occasional half cup of strawberries (usually with breakfast on non-lifting days) or roasted beets in my salads. I would love to hear some different opinions on whether this is too many carbs or not. I really appreciate any input!