What’s On Your Plate?

My plate tonight was grilled lemon chicken, roasted potatoes, arugula salad with almonds and cherries. The dressing is olive oil and vinegar. Quite tasty. Desert will be a banana with mixed nut butter.

One of things I loved about the Whole30 program was it forced me to cook more, to try new foods, and develop new recipes.

Instead of seeing the list of items we were told not to eat as horrible restrictions, I saw the restrictions as opportunities. Opportunities to do something new, try something new, and create something new.

Thai food became a staple in my home. I could sub out soy sauce for coconut aminos. I could ditch the sugar because there is a sweetness to coconut milk.

A staple meal for me is red curry soup. Sharing the recipe with you.

Recipe: Thai Red Curry Soup


*2 Tbsp neutral cooking oil

* 2 cloves garlic

* 1 Tbsp grated fresh ginger

* 2 Tbsp Thai red curry paste

* 1 small sweet potato (about 1 lb.) & red potatoes

* 1 bunch baby bok choy

* 4 cups vegetable or chicken broth

* 13 oz can coconut milk

* 1/2 Tbsp fish sauce and 1/2 tsp of coconut aminos


* 1/2 red onion

* 1 lime or 2

* Handful fresh cilantro

* Sriracha to taste


* Prepare the vegetables for the soup and garnishes first, so they’re ready to go when needed. Mince the garlic and grate the ginger using a small-holed cheese grater. Peel and dice the sweet potato and potatoes into one-inch cubes. Wash the bok choy well, then chop into one-inch strips, separating the fibrous stalks from the delicate green ends. Thinly slice the red onion and roughly chop the cilantro.

* Add the cooking oil to a large soup pot along with the minced garlic, grated ginger, and Thai red curry paste. Sauté the garlic, ginger, and curry paste over medium heat for 1-2 minutes.

* Add the diced sweet potato and chopped bok choy stalks to the pot (save the leafy green ends for later) along with the chicken or vegetable broth. Bring the pot to a boil over medium-high heat, then reduce the heat to low and let simmer for 5-7 minutes, or until the sweet potatoes are tender.

* Once the sweet potatoes are tender, add the coconut milk, fish sauce, coconut aminos to the soup. Stir, taste, and adjust the fish sauce. Finally, add the bok choy greens and let them wilt in the hot soup. Add juice from 1 lime and salt to taste.

*Ladle the soup and vegetables, then top with red onion, cilantro, a wedge or two of lime, and a drizzle of sriracha.


*Use any neutral (low flavor) cooking oil, like vegetable, corn, canola, sunflower, grapeseed, or peanut.

Sometimes I add shredded chicken or ground turkey.

Eating healthy does not have to be boring! It can be an adventure:

An adventure to try new spices!

An adventure to try new recipes!

An adventure to find new foods.

An adventure to find new techniques!

What’s stopping you from finding new recipes, trying them out, and staying healthy? Sure the drive through is quicker. Yet greasy fast food does not fulfill. Nor is greasy fast food good for us. Healthy food may require more preparation, yet it yields the best results for the body. 🙂

Here’s to your health! Check out some healthy recipes on Pinterest.


Categories: Nutrition, Recipes | Tags: , , , , , , , , , , , , , , , , | Leave a comment

What is Refined Sugar Doing to Your Body?

One of the blessings of Whole30 is that it is a refined sugar free lifestyle.

Refined sugar is in many items we purchase including salsa, salad dressing, and ketchup. Many processed foods, those frozen meals, crackers, etc…contain refined sugar.

Sugar causes the breakdown of collagen. Collagen helps us to look youthful. Sugar speeds up aging.

Sugar causes bloating and helps feed cancer. It also helps feed candida (yeast overgrowth in the stomach).

Excess sugar causes your body to crave more food. Refined sugar is addictive, studies show it can as addictive as cocaine.

Sugar stimulates brain pathways just as an opioid would, and sugar has been found to be habit-forming in people. Cravings induced by sugar are comparable to those induced by addictive drugs like cocaine and nicotine .Source Sugar Addiction

I gave myself two weeks to just eat what I wanted. I am back to Whole30/Paleo. One thing I saw significantly decrease while on Whole30, my appetite. I ate significantly less. When I started eating bread, sugar on December 31rst 2017 I noticed the following:

  • Increased hunger! I could not eat enough food.
  • Facial swelling and bloating.
  • Acne
  • Craving bad food.

Sugar may be sabotaging your fitness and nutrition goals. It may be the culprit for your excess hunger. Refined sugar is not your flat belly friend.

The skinny jeans I wore two weeks ago were snug today. They still fit, yet they are a bit tighter around the waist. Just two weeks of sugar and things were on the incline.

I am delighted to pass on the cookies, cake, pie, and loaded dressings. Give me olive oil, fruit, dates, almonds, vegetables, and whole foods. I feel better living a Whole Foodie Lifestyle.

Are you monitoring your sugar intake? Is your diet mostly refined sugars?

You could see drastic changes in your health by limiting refined sugar.

May 2018 be a year of healthier food choices!



Images: Pinterest

Categories: Fitness, Nutrition | Tags: , , , , , , , , , , , , , , , , , , , , | Leave a comment

Set Goals Instead of Making Resolutions

Set Goals, Not Make Resolutions.

Every year I draft goals for the year. Goals are more than wishes, desires, or it would be nice. Goals are more than a resolution of “I will do this or not do that.” Goals are measurable and have a plan attached to them. They are measurable. Therefore I use the S.M.A.R.T method. Is the goal specific, measurable, attainable, realistic, time-bound? Smart goals are far better than resolutions.

Here are some examples from 2017. These were some goals for 2017:

1. Stop investing in one-sided relationships, people I never hear from unless they have a crisis and I am the initiator of everything.

I made a list of said people (specific)

I made a list of all the ways I was investing in them, just pouring out (measurable)

I quit some things that were no longer my assignment and stopped the items on list two (measurable, attainable, realistic)

This essentially stopped January 1 of 2017 (time-bound)

I still love people and give without expecting reciprocation. I did stop overinvesting and devoting so much time to one side relationships. I still love those people, yet do not chase people down to love them. I have since then had God bring in numerous people who love in return so our relationship is mutual. We both bring something awesome to the table and feast together.

2. Drop Several dress sizes (I prefer losing inches than looking at a scale because my body type is mesomorph-I gain muscle quick and can be small and weigh more than my counterparts).

I wanted to get back into size 6-8 (specific). It was not for vanity, I had tons of clothes I could not wear-bummer. 🙂

I weighed, took measurements (measurable)

I looked into nutrition programs that were not crazy fad diets (realistic, attainable)

I set the goal for the year (time-bound)

I started the Whole30 program.

I am back to a size 7/8 and still losing. Instead of 1 round and quit, I have completed several rounds to meet my goal. Now I am going to work on cutting-building more muscle/getting lean muscle.

Are you setting some goals for 2018? I would love to hear about them.

You can do this!


Erin Lamb

P.S You can check out the Whole30 program here Whole30 Program.

Photo credit: Pinterest

Categories: Motivation, Nutrition | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Healthy Living-Choose Health!

One of the greatest things about Whole30 was seeing a change in my waistline and skin. The photo above was taken after 3.5 rounds of Whole30. It has not been modified. It just is a selfie taken at a weird angle. The dress I have on I could not wear for a long time. Now it fits.

I guess it would help to show you where I started in 2017. The photo below is of me and my friend in Phoenix this May. I had already started Whole30 and dropped about 7 pounds. I was quite uncomfortable as clothes were becoming more challenging to fit.

I made a choice I wanted to be healthier.

Being healthier or healthy for me was not about dropping 4-5 sizes, which I did. Nor was it about being skinny or meeting a number on a scale. It was about becoming a healthier person.

Healthy is about living a better life and being a healthier person.

Whole30 changed the way I view food and health. I tried other plans, worked out like a crazy person and saw slow unsustained change. I worked hard for any progress.

Whole30 brought about change that I can see lasting a long time. It was only challenging at first. Afterwards, it became a blessing. Once my body adjusted to the plan, foods off the plan tasted not so good to me. They were too greasy, too salty, and more food was needed to be satisfied.

No more slavery to the gym…

I did not workout while doing Whole30, other than just walking. I can not imagine how the results would be if I hit the gym like crazy.

What does it mean to be healthy…

  • To love thy self. Loving me is vital to loving anyone else.
  • To cease the busy. It’s so easy to be busy. Busy can lead to stress. Stress can lead to weight gain or poor food choices.
  • To cease investment in one sided or toxic relationships. I chose January 1rst to stop investing in one sided relationships; best decision ever.
  • To cease using food for comfort. Food is fuel.
  • To cease the fast food and out to lunch habit while working. Whole30 forced me to buy groceries, pack lunch, and forgo fast food options.
  • To give thanks. Lots of great things happened this year. Lots of hard things too. Giving thanks re-calibrates things for us.
  • To look up and around more. There is beauty in God and nature.
  • To pursue the best option. Candy, cake, chips are not the best steady options. Fruit, veggies, and lean protein are steady options.
  • To think of what will be a blessing to my body, soul, and spirit. Asking the question, “Will this help or hurt?,” was and is beneficial.
  • Rest is a weapon. Going all the time is hard on the body and soul. A wise person takes time to rest. Inhale, exhale.
  • Meditation/Prayer are vital to thriving. As a person of faith, part of thriving is the ability to focus on God, listen, and not simply ask for things-give thanks and meditate on the goodness of God.
  • Meal Prep is for my health, not a mundane task. Healthy meals make for an energetic week. Taking the time to prep meals is vital to healthy living. So the time spent doing something else needs redirected to what is the most beneficial.
  • To let go. I love the serenity prayer which leads us to let go of the things we can not change and to acquire wisdom for the things we can change. Some things we simply must lay at the feet of God and let it go!

My encouragement to you is pursue health. So many people make New Year’s Resolutions. How about starting today? How about choosing health today? How about moving towards a healthier you today? It takes one decision, followed by another healthy decision, that brings about a healthier you!

If I can do it, so can you. What’s stopping you?

To your health…you can do this!!


Categories: Fitness, Mental Health, Motivation, Nutrition | Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Cheat Meals

Hello fitness friends,

So I finished two rounds of Whole30. Delighted with the results. Now that it’s over, I have been trying new foods and old foods. What I have learned is the non Whole30 foods do not satisfy my hunger. I eat them; I am still so hungry.

Last week I tried pizza and I was famished later. The calorie content was far higher than my normal meal plan and I was so hungry.

There is something to be said about whole foods. They are packed with nutrients and fiber. Our bodies respond to healthy food like great fuel. Clean eating does a body good.

My plan is to return to a Whole30 plan on Monday. It has been the most effective program for fat loss I have ever done. I have lost over 30 pounds. It’s just beyond what I expected. I did not exercise beyond walking.

I think we need a break sometimes, to just eat those favorite foods. I also see how sticking with a program is beneficial and changes the way we view food. I prefer eating whole foods and feeling great over processed foods and feeling crummy!

My encouragement is to not allow a cheat meal to become a cheat lifestyle. Think of the progress you have made, don’t shrink back into poor eating habits.

If you struggle with the restrictions of Whole30 or clean eating, try an 80/20 approach. 80% of the time eat very clean, 20% of the time splurge a bit. Your body will thank you for eating clean!

To your health!


All photos from Pinterest

Categories: Motivation, Nutrition | Tags: , , , , , | 1 Comment

Meal Prep is Your Friend

Aloha fitness friends,

One of the ways we can stay on track with our goals involves meal prep. Planning ahead helps with staying on track throughout the week. Planning ahead can also help with the monthly budget.

Those who fail to plan, plan to fail,”~Benjamin Franklin.

Americans spend approximately 1,000 a year on eating out (just lunch). The average meal out costs 10-22 dollars. If a person goes out to eat three times a week, that piles up to 3,200 a year. Imagine saving 1,000 to 3,000 a year.

Now let’s talk about the waistline. Many meals out have more sodium, fat, and calories than a home prepped meal. The portion sizes are often much larger in restaurants, enough for two to four people. Some are not as nutritionally dense as what you can make at home. The less nutritional content in our meals, the more we eat.

When I do not prep meals, I end up going out to lunch. When I go out to lunch I end up buying a salad for 7 dollars and fruit for 2-3 dollars. With that one meal I could have purchased a bag of apples, bag of spinach, dressing, and grilled chicken strips. I could have made 3-4 meals out of one. Fortunately I am on Whole30 again so there is no temptation to fast food. Yet if I were not doing Whole30 I would be drawn to the drive through experience and eat 2-3 times more calories than needed.

So what are you prepping this week?

I cooked potatoes, sweet potatoes, later this evening I will boil eggs, cook fish, and prepare other proteins. I will place spinach and arugula in sandwich bags. The goal is to have lunch and breakfast ready to go. I even started making my own coffee at home to save money!

P.S three rounds of Whole30 has produced 30 pounds of fat loss.

Cheering for you!


Categories: Motivation, Nutrition | Tags: , , , , , , , , , , , , , , , , | Leave a comment

Life After Whole30

I hope you gave Whole30 a shot. I did and do not regret it. I lost 14 pounds without exercising much. I did take my Whole30 further than the 30 days. I went for two rounds. Yet 7 pounds a month is great progress. It is healthy progress. 

If you did or are trying Whole30, I highly recommend easing back into eating non Whole30 foods. They provide guidance for reintroducing foods-one group at a time. I started with some grains, example corn. I was okay with grains. Then I tried dairy. Ummmmm…my stomach hated it. So I am less prone to eat dairy post Whole30. It is rare to have it. I tried beans. Another irritant. Therefore, I have built a new meal plan that is 80/20. Eighty percent is Whole30 and 20 percent is non Whole30. 

I have not gained weight by reintroducing non Whole30 foods. I am still losing and have incorporated more exercise. 

After talking to your doctor, I would highly recommend this program. Whole30 changed the way I view food. It changed the way I make meals. It changed the way I eat. 

Eating processed foods does not appeal to me. In the rare occossion of eating junk food, it does not make my body feel good. I prefer fruits, vegetables, and whole foods. My body runs better on whole foods. I still read labels, and ditch foods loaded with chemicals. I have a fondness for bananas, mangoes, berries, almonds, olive oil, purple potatoes, steak, roasted chicken, natural salad dressings, spinach, broccoli, and tomatoes. 

Learning a new way to eat is good. All the exercise in the world does not negate a poor meal plan. Changing the way we eat is a lifestyle change, not a temporary diet. Changing the way we eat leads to a better life, to wellness. 

So ditch the excuses and do something for your health! 



Categories: Motivation, Nutrition | Tags: , , , , , , , , , , , , , , , , , , , , , , | 2 Comments

Supplements Review

Upfront disclaimer: Please talk to your doctor BEFORE taking any supplements. Some may not be for you dependent on your health history, condition. 

Here is my assessment of some supplements. I will go from left to right. 

Gaia Stress Response: herbal supplement with adaptagins that help with stress and excess cortisol. I found this supplement helps keep you calm when life is in chaos. It helps your body adapt to stress. The formula is gluten free, vegetarian, and dairy free. 

With Wild Oats grown on Gaia’s own certified organic herb farm, plus Ashwagandha and Holy Basil, this unique formula helps calm and nourish and over-worked nervous system.

You can read more here Gaia Stress Response
Estroblock Pro: there are synthetic estrogens in some materials we eat from, in the food we eat, and chemicals we are exposed to. These synthetic estrogens can cause chaos in the body. Extra belly fat, extra upper body fat, hormonal acne, trouble losing fat, exacerbated PMS can be a body overloaded with synthetic estrogens. This natural formula can be taken by males and females. It is non gmo, gluten free, began, and soy free. 

Estro Block® helps clear toxic estrogens, while helping to restore good estrogens. Acne breakouts can be caused by toxic estrogen buildup that alters androgen activity (such as DHT). These estrogens have also been linked to cancer.

I have seen radical reduction of belly fat with this product. Fat loss I was not seeing with workouts or dieting. You can find out more here Estroblock Pro

Triple Chlorophyll: I love this supplement! It binds to toxic metals, detoxs the body, treats candida, oxygenates the blood, fights cancer (in some cases), and so much more! It is found in plants and contains healing properties. 

Health benefits of chlorophyll include strengthening of blood making organs, prevention of anemia and abundance of oxygen in the body. Loaded with antioxidant power, it exerts beneficial effects towards various medical conditions such as cancer, insomnia, dental ailments, sinusitis, pancreatitis and kidney stones. Chlorophyll helps in normal blood clotting, wound healing, hormonal balance, deodorizing and detoxification of the body and promotes digestive health. It has healing effects on oxidation and inflammatory conditions such as arthritis and fibromyalgia. It has anti-aging and anti-microbial properties and helps strengthen the immune system of the body.

You can read about the amazing benefits of chlorophyll here 21 Benefits of Chlorophyll

Maca: I do not take this every day. I do take it sometimes. Maca is root and considered a super food. It is boasted to boost energy and vitality. You can read more here Maca Root Info

Organic Spirulina: spirulina is a blue-green algae. It is quite good for the body. It is toted as helping with high blood pressure, high cholesterol, source of antioxidants which fight against free radicals/cancer causing pollutants, help with anemia and blood sugar control. 

A single tablespoon (7 grams) of dried spirulina powder contains (2):

  • Protein: 4 grams.
  • Vitamin B1 (Thiamin): 11% of the RDA.
  • Vitamin B2 (Riboflavin): 15% of the RDA.
  • Vitamin B3 (Niacin): 4% of the RDA.
  • Copper: 21% of the RDA.
  • Iron: 11% of the RDA.

It also contains decent amounts of magnesium, potassium and manganese, and small amounts of almost every other nutrient that we need.

You can read more here Benefits of Spirulina

Forskolin: this supplement has been boasted of for fat loss. It is a plant that comes from the mint family and grows in India and Thailand. 

Forskolin has a long history as a folk remedy for asthma. Some research supports that. Forskolin appears to work in a way similar to certain types of conventional asthma drugs, by boosting the levels of a compound called cyclic AMP. This helps relax the muscles around the bronchial tubes to make breathing easier. Forskolin has also been used to try to treat glaucoma. A small study indicates that forskolin may help relieve pressure in the eyes, which is often seen in glaucoma. It has also been found to be a safe alternative to beta blockers in glaucoma patients having concomitant asthma.

Another potential use of forskolin is for people with idiopathic congestive cardiomyopathy, which can cause heart failure. In a small study, patients who took forskolin through an IV showed improved heart function.

You can read more here Forskolin Info

Hair, Skin, and Nails: this supplement has vitamins and nutrients to help with strong hair, nails, and healthy skin. I have noticed my nails are stronger and my hair is thicker. 

You can read more here Nature’s Bounty Hair Skin and Nails

Best wishes for a healthy future! 

To your health!! 


Categories: Fitness, Nutrition | Tags: , , , , , , , , , | Leave a comment

Whole30 Review

I did two rounds of Whole30 and I must say it’s so worth it! I used to have such bloating, fatigue, and stomach upset. I was also quite hungry. 

During Whole30 I learned a new way to eat and have had more energy than ever. I ate less and felt energized. 

People say Whole30 is hard. What is more challenging is being exhausted every day, dealing with bloating, and those extra belly pounds that do not seem to want to move. 

I learned I can live without bread, beans, corn, dairy, and the no no foods list. I learned dessert is not required. Pass over that fruit, or almond butter with an apple instead of cake. 

I love tacos so I learned to make lettuce tacos. 

I learned to love vegetables. 

I learned which foods cause issues and how to enjoy my favorite foods modified. 
I learned whole foods made my skin glow. They made me feel like a superstar (once the detox phase was over). 

If you choose to do the Whole 30 plan, I highly recommend…

1. Spicy Greek Seasoning (they have seasonings for meat, chicken/turkey, seafood, and vegetables). Spicy Greek Seasoning

2. TesseMaes dressings (dairy free, sugar free, gluten free, vegan dressings). They make it simple for you, they have a Whole30 category. TesseMaes Dressings

3. Going on Pinterest and looking up Whole30 recipes. 

4. Looking over menus at restaurants in advance. I grew to love Piada-I could load up on veggies and they had dressings I could eat. 

5. Eat at home and take your lunch. 

6. Pack Larabars and apples for emergencies. I also had hard boiled eggs available too! See approved bars in the photo above. Trader Joes and most grocery stores carry Larabars. Don’t overdo it, they have calories. 🙂 

7. Citrus is your friend. Lemons and limes added some flavor to my dishes. I made some light dressings with seasoning, lemon juice, and extra virgin olive oil. Whole30 Compliant Dressings

8. Stick with it. The timeline is freakishly accurate. Do not give up. You can do this! You will see your health improve. Whole30 Timeline

I did not hop on the scale. It is against the rules. I did see a difference in my belly circumference and clothing. I can wear my skinny jeans without feeling stuffed. Mostly I feel better. I do not have the after lunch coma or sluggish feeling. 

I give Whole30 two thumbs up, five stars. I highly recommend this program. There are no pills or powders to buy. There is no counting calories. There is no weighing your food. You eat the approved foods and that’s it. You pick your meals. 

Common foods in my pantry: 

  • Avocados 
  • Eggs 
  • Broccoli
  • Shrimp/Fish 
  • Turkey 
  • Lettuce
  • Kale 
  • Green beans 
  • Nitrate free bacon or ham 
  • Carrots 
  • Purple potatoes 
  • Mushrooms 
  • Olive Oil 
  • Tomatoes 
  • Cilantro 
  • Beef 
  • Lemons/Limes 
  • Green Tea 
  • Kombucha 
  • Strawberries/blackberries
  • Apples
  • Almond Butter 
  • Grass Fed Buffalo Burgers 
  • Pickles 
  • Grapes 
  • Spicy Greek Seasoning 
  • Pineapple 
  • TesseMae Ranch and Lemon Dressing 
  • Frozen organic vegetables 
  • Larabars
  • Organic chicken 

Sweet wellness friends, I hope you give this a shot. Whole30 has changed the way I eat. It’s been a tremendous blessing. 

To your health, 

Erin Lamb 

Photo credits: Pinterest 

Categories: Nutrition | Tags: , , , , , | Leave a comment

Finished Whole 30! Ready for Round 2. 

Photo Credit: Pinterest 

Yesterday I finished Whole30. Thirty days of no dairy, no beans, no grains, no rice, no soy, no processed food, no gluten, no peanuts or peanut butter…and let me tell you that I highly recommend this program. It has taught me so much about food and what my body really needs. 

My skin, hair, nails look better. I am sleeping like a baby. The after lunch coma is gone. I eat less because I am not craving food. I am losing fat and not muscle. My stomach is much flatter, my face slimmer. 

When you start Whole30 you have to give up weighing yourself and taking measurements. The focus is learning how to eat. We cannot out exercise a bad meal plan. I learned I can live on fruits, vegetables, meat, and some seeds/nuts. I learned I feel better without that sugar loaded smoothie. I learned I have far more energy eating this way rather than the way I was. 

I love the way my body is changing for the better! I love the way my face is glowing! I love my nails growing strong and my hair shinier. 

Photo last week in the park: my no foundation face (I do not wear it anyway, yet loved my glowing skin). Just lip gloss and mascara/eyeliner. 🙂 

I did not workout very much with this program-March was crazy busy. I did start a new regimine this week. So I am excited to see how Whole30 plus increased workout will go. 

Even with sporadic cardo, my clothes are looser. My skinny jeans are baggy! 

Two big thumbs up for Whole30. Considering doing a side by side photo slide. 

This program is stellar!

It’s not a diet, it’s a lifestyle change. 

I will introduce beans at some point, maybe a little dairy. Yet shooting for another 30 days of really clean eating. 

Check out Whole30 here

Have a super weekend! Happy Passover. 



Categories: Motivation, Nutrition | Tags: , , , , | 2 Comments

Create a free website or blog at