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Whole Food Lifestyle

This year I completed 4 rounds of Whole30. I know it’s supposed to be a 30 day program, yet the results were so great I decided to keep going. I lost roughly 7 pounds a round. I am down several sizes. I feel better. All the digestion issues I had went away.

I noticed a different relationship to food. I learned that I was not as hungry eating whole foods. I noticed that I did not really miss those sugary drinks and bread. I did crave pizza and tacos, let’s be honest.

Since I finished a round yesterday, I tried tacos. I did not enjoy them as much as my dairy free and flour free tacos. I tried another dish off the plan and my stomach was not a fan.

So the plan forward is modified Whole30. I will add hummus, maybe some quinoa. My meal plan will be mostly Whole30. I have not found a plan that works better.

I barely exercised during this program and lost fat. I was concerned about muscle loss, yet that did not happen!

How do we make eating whole foods a lifestyle?

Easy, we choose to. It is a myth we need all the dairy, processed foods, bread or grains. If you are vegetarian or vegan, the Whole30 rules of no beans or grains would be a challenge, yet they have a program guideline for those who do not eat meat. Whole9 for Vegetarians/Vegans.

Are you trying to be a whole food foodie for life? Here are some options for substitutions (note: Whole30 restricts peanuts):

I had many swaps during the program.

  • Mixed nut butter instead of peanut butter
  • Lettuce wraps instead of bread
  • Apples instead other carbs
  • RX bars and Larabars for meal substitutes
  • Sparkling water instead of soft drinks
  • Unsweetened tea instead of sweet tea
  • Olive oil instead of butter
  • Plantain chips instead of potato chips
  • Frozen fruit instead of dessert
  • Guacamole instead of cheese on burgers
  • Avocados instead of cheese on salads
  • Almonds instead of peanuts

Mostly I love the way eating whole foods impacts my body. I feel better. Life is too short to be bloated and not feeling great. Good fuel means the body runs better. We want to feed our bodies good things!

Wishing you the best on your wellness journey. Take care of yourself!

Xoxo

Erin Lamb

Photo sources: Pinterest, myfitnesspal

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Focus on Being Healthy

Often I run across women in the grocery store, clothing store, and they are putting themselves down. I mean they are really digging in for the kill, “I am so fat. I am so ugly. I hate my body. Do you see this one wrinkle on my face. Oh man I am a troll. I wish I were skinnier. I wish I had her body. I wish I could be just like…(fill in some unrealistic expectation).

There is such a push in our society to be an airbrushed version of ourselves. I wonder often where the obsession with skinny and enhanced body parts came from. It’s okay if you are naturally thin. It’s also okay if you are not.

No one at our funerals will say, “They sure could have lost those last ten pounds.” It’s ludicrous to keep allowing the scale or a preconceived idea of beauty to stop you from enjoying life.

Love the body you are in and celebrate it. Say it with me, “I love my body.”

I was talking to a young lady who has always hated being a girl. Then she developed breast cancer. I told her, “You know hating yourself impacts your soul and your soul health impacts your natural (body) health.”

The body, soul, and spirit are connected. Sickness in one area impacts the others.

I knew of another lady who hated being female and she developed ovarian cancer. She hated being a girl. She died last year. She cursed her feminity with her words and cursed the gender given her at birth. Her self hatred manifested in her body.

Is all cancer the result of self hatred, no. Can our lack of love for who we are impact our bodies, absolutely.

There can also be copious amounts of time wasted on trying to be thin, skinny, get the last 10 pounds off that the joy of life is removed. I read an article a few weeks ago of a mom who died because she overdid it with protein consumption. Her pursuit of the “Perfect” body led her to the grave. What good is her “Perfect” body 6 feet under? Underground her body is rotting and decaying. Nothing but bones will lay in that grave. Her children will grow up without her. What good is skinny if you are dead?

Life is a gift! It may not always feel that way with the challenges, pressure, and pains of life. Yet life is a gift. Some people did not wake up this morning, or they have lost everything, or they are hanging on for dear life. What are we doing to enjoy life, really enjoy it! How are we focusing on being healthy…

Let’s talk about healthy life focus…

Healthy is more than meal plans and exercise. Healthy is taking care of ourselves, emotionally, and having our priorities straight.

What S.M.A.R.T (A SMART goal should be specific, measurable, achievable, realistic and time-bound) goals are you setting for yourself? What are you doing to get closer to your personal goals?

This year I stated I wanted to focus on some of my own goals. I have. I have lost 25 pounds. I traveled to the Grand Canyon (bucket list item). I finished the manuscript for my second book. I stopped investing in one sided relationships. I limit time with toxic people. I am working on my third book and hope to get in the recording studio in the next 12 months. I spoke at a regional women’s conference for the first time ever. I quit some volunteer jobs that were killing me.

I realized in most situations I am the responsible person. If someone needs help and it’s legitimate, I will try to help. I tend to put others first. Yet life requires balance. If you are putting others first and they are putting themselves first, guess what, you will be left depleted. They will leave you cleaning up messes, handling situations, and they will ride off into the sunset on holiday. They will have no problem telling you no, quitting, dropping the ball, yet you will be left a wreck with only yourself to blame. Boundaries baby boundaries.

Relationships were meant to be mutual blessings, not one sided blessings. Who constantly has their hand out and deposits nothing? That is not your friend.

We need to focus as much on our own goals as we do on the goals of others.

If you are that person always putting yourself first, this does not apply to you. If you are a giver and try to invest in others, this applies to you. Are you sacrificing your own health (mental, emotional, and spiritual) for others and ending up burned out? If so, reeval your priorities. Reassess your boundaries. You are not responsible for other people, unless it’s a small child, your child. Adults are to take care of their own lives.

“Selfishness is placing your wants above others needs. Self care is placing your needs above another’s wants.”

Who are you investing your time in for relationships? Why? Do those people even try to match your effort? Relationships are not about what we can gain. There is a problem if everyone connected to us has their hand out.

What things have you wanted to do that you put off doing? Can you pick those up again?

What is toxic in your life? What are you doing about it? Ask yourself is what you are doing today getting you closer to where you want to be tomorrow? Then move in the direction of the best yes.

My hope is you pursue health. Pursue healthy in every facet of life.

To your health…

Erin L Lamb

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Fitness Cards

Aloha wellness friends. 

How did you do with the 7 day love your body challenge? Are you speaking kind words to yourself? Your body is a temple. It is prudent to not only feed your body good things, talk to and about your body with kind words. You are fearfully and wonderfully made! πŸ˜„πŸ‘πŸΌ

Today I wanted to pass along some fitness cards. Maybe you have been doing the same workout forever. Maybe results have peaked. After chatting with your doctor, check out some of these moves! 

Morning workout: 

  
Or what about this one to widdle your middle: 

  
Don’t forget those lower abs: 

  
And total body: 

  
Here’s to your health! You can do this. I can do this. 

Next time I want to invite you into my kitchen so we can talk recipes. Healthy does not have to mean tasteless! 

Have a great weekend…

Xxx

Erin 

(Photo fitness cards from Pinterest)

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Supplement Review (Garcinia Cambogia)Β 

  
Hello fitness and wellness friends. I wanted to share with a new supplement I’ve tried and am trying. 

First of all, please talk to your doctor before taking any supplements. I am not a physician and the purpose of this post is just to share my experiences. 

I started taking Garcinia Cambogia roughly 4 weeks ago. 

The brand I use is binder free, contains no stimulants, no artificial ingredients. It contains potassium (6%) and calcium (15%) which helps with absorption. It is 60% HCA (hydroxycitric acid). 

What is Garcinia Cambogia?: it is a tropical fruit. 

The fruit of this tropical plant is rich in an active substance classified as hydroxycitric acid.

Garcinia Cambogia has been featured on Dr. Oz and I’ve read numerous articles and success stories on this supplement. 

Here’s what I’ve seen: 

  • Decreased appetite 
  • Feeling full sooner 
  • Decreased body fat 
  • Decreased stomach fat 
  • More energy 

There is no (in my belief) magical pill that will bypass poor eating habits. I have been eating reasonably. Meaning I’m not binge eating everyday and expecting a pill to help me. 

  
I do believe if we need an extra boost that there are certain things found in nature that help. 

I’m cheering for you and your wellness journey. I hope at the end of my challenges to add some before and after pictures or provide some stats. 

To your health…

Erin 

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Beat the Holiday BloatΒ 

  
Hey sweet fitness friends…just wanted to post some notes on beating the holiday bloat. 

During the holidays it’s easy to pack on the pounds. There’s cake everywhere! Egg nog, pumpkin everything, and if we aren’t careful January hits and we are ten pounds heavier. Yikes. 

Here are some things I’m going to try. 

Sweets only on the weekends in moderation. Tiny portions. 

Increased water intake. 

Increased veggie consumption. 

Resistance training (muscle burns more calories than fat)

Portion control. Get a smaller plate! 

Eating 6 small meals a day. 

Finding places to walk! Parking further away until it snows. 

Circuit training! Interval training keeps the body on its toes. 

Keeping the main thing, the main thing. It’s about health. 

Reminding myself it’s much harder to lose than to gain. 3,500 calories equals 1 pound. Yikes! 

I hope you’re able to stick with your fitness goals this fall/winter. I hope to post more now that summer is over! Stay focused. You can do this. 

Erin 

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Don’t Give Up

 
Photo credit: Multiple Pinterest posts

Hi my fitness friends! I hope you are taking care of yourself. Yes indeed. Are you staying motivated? 

I am continuing on with 21 Day Fix. Two weeks have passed and I’m down 1 dress size. I will do another round and then possibly 21 Day Extreme. I will say this program yields the fastest results than any program I’ve tried including P90X, Ripped in 30, or a gym program. It really does get you results. I think I’d see even greater results if I did 7 instead 5-6 days. My work schedule doesn’t always offer me the best options for working out. Like today I had to go in at 5am. So up at 3:45am. When I got home I was exhausted! I will though work out tonight. 

That being said, here’s my motivation for continuing on… 

I love how I feel after I workout! 

I have more energy!

I like not having wobbly bits…

It’s for my health. 

My skin looks better! 

To protect my bones! πŸ’ͺ🏼

To age gracefully…

To feel comfy in my clothes! 

To inspire others to get fit! 

To maintain all the muscle from my youth…

To respect myself by respecting my body! 

To honor God with by taking care of His temple, this body! 

To cease seeing photos I want to burn because I look unhealthy…

To look awesome in my bathing suit (sounds vain, but it’s true)! 

What’s your motivation??? You can do this. I believe in YOU! 

Xoxo, 

Erin 

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Beating the Blues

 
Hey wellness friends! I hope you’re continuing to eat healthy and take care of your temple. 

Today I wanted to talk about depression. I meet so many people who are depressed. When I ask them what they are doing for their body, they respond, “Nothing.” If you do nothing there’s no result. 

There are chemicals and hormones at work in our brains that affect our sense of wellbeing. Serotonin and endorphins are important. 

You can instantly improve your sense of wellbeing by exercising. Yes move it! Exercising helps your body and mind in so many ways. We weren’t created to sit behind computers all day, chomp down on artificial food. 

If you’re blue, see your doctor. 

Also these are some things I’ve done when feeling blue. 

1. Go help someone else. There are so many people worse off than we are. By serving them, our focus shifts outward instead of inward. 

2. Ditch the fried food and comfort food. Eat healthy. The vitamins your body needs are not in the comfort food. 

3. Get moving. Go outside. There’s something about fresh air and nature that brings comfort. 

4. Journal. Write it down, close the book, then walk away. 

5. Take inventory of your thoughts. Is this really hopeless or my perception? In 5 or 10 years will this matter? Can I make this better or just surrender it to God? 

6. Pray. I’m a person of faith. So I pray quite a bit. 

7. Listen to happy music. Music can elevate your mood. 

8. Go do something with friends who are positive! 

9. Give thanks for what you do have. 

“If we cannot give thanks for what we have, we can give thanks for what we’ve been spared.” 

Just watching the news gives me many things to give thanks for! Goodness. 

Hope these are helpful to you. Take care of your mind, body, soul, spirit. Cheering for you! You’re in my prayers too! 😊

Erin 

a smile for you

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Saturday Wellness Rituals

 

Photo credit: Pinterest  

Afternoon wellness friends…

Since my cold has subsided, I’m back to the 90 day challenge. I’m also starting Saturday wellness rituals. What’s that? Glad you asked. 

Saturday wellness rituals include starting the day with thanks….

The list goes on… 

Give thanks

Guzzle several liters of water

At least once a month schedule a massage 

Sugar scrub for softer skin 

(3 parts sugar, 1 part Oil of Olay Pomegranate Dish soap, tablespoon essential oil, 2 tablespoons free lemon juice). 

Nap or book reading 

At home mani/pedi

Journaling thoughts…

Workout

Chillax

I spend plenty of time during the week caring for other people. Much of my life is spent giving. It’s nice to have a day that’s caring for my body…TLC. Are you taking time for you? Are you caring for your body? When was the last time you got a haircut, purchased a nice shirt, or rested. For those who take more care of themselves than others, when was the last time you put someone else first? Life is all about balance! 

Make wellness a way of life! 😘

Erin 

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Your Thoughts Can Make You Sick

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Sweet fitness and wellness friends. How has life been treating you? I hope well. I wanted to share with you that I’ve started a 21 Day Detox for the mind. It’s by Dr. Caroline Leaf. She’s studied the brain for 25+ years. She’s studied the effects of negative thoughts on the mind.

We believe in culture that we simply stop the behavior then we have conquered the problem. The issue is we have failed to understand the action is the fruit of a thought.

A person who compulsively eats has a thought somewhere that isn’t aligned with health. That thought may be, “Eating will make me feel good or I don’t need watch my portions or I can eat whatever I want.” If our negative thoughts are not dealt with, then when the diet is over (proponent of healthy living not dieting), the behavior resurfaces. Why? Because the root was not dealt with. Why did the person gain 50 pounds?

Fear and stress impact the hormones and our overall health. Our negative thoughts actually make our cells sick. In Dr. Caroline Leaf has evidence of the thought life and health.

It takes 21 days for the brain to uproot a negative thought. If you’re interested in Dr. Leaf’s study…visit

http://drleaf.com

https://m.youtube.com/watch?v=RM_28xKB4aw

Renewing the Mind: http://youtu.be/mZTOWBPEn2I.

Dr. Leaf is a respected scientist and person of faith.

May you and I abort negative thoughts and replace them with things that are good, pure, noble, true, and life giving.

Cheering for you!

Erin

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Motivation (Get Moving)

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Photo Credit: Pinterest

Good morning beautiful people. I hope you had an amazing time with your families this holiday. Two holidays down and 1 to go. January 1rst is normally the day people sign up for some Gym program or wellness program. It’s great to set goals and have goals.

The problem comes a few weeks later when the motivation to get fit runs right into the ,”Why aren’t I seeing better results?” The expectation is, “Exercise day 1, see results day 2.”

The reality is if you’ve been packing on the pounds for quite some time, your body will not be eager to get rid of them. It’s part of survival. Unlike our ancestors who may have faced a famine in their lifetime, we may not and no one has communicated this to our bodies. And if you’ve spent tons of time yo-yo dieting, you’ve trained your body to hoard fat. The human body is wired for survival.

If you’re starting a program this new year, give yourself six weeks to see results. Yes! Wait until the end of February before you quit. I’d prefer you not quit! 90 days is optimal. When I started P90X2 this Spring, you could see the differences in each 30 day photo. From day 1 to day 60 was drastic change. From day 1 to day 90 was incredible.

If you can, document your changes with photos. The scale may not move much if you’re weight lifting. You should see a difference in inches and body composition.

Don’t be discouraged by lack of immediate results. You didn’t gain 10 pounds over night. You won’t lose 10 pounds of fat overnight. Slow and steady wins the race.

The objective isn’t the number on the scale to move, you can lose muscle and water weight. The goal is to cultivate a healthy lifestyle with proper eating and exercise. The goal is health!

Some tips for your journey:

1. No matter how awesome your workout program is, if you’re not eating properly-you will not get optimal results.

2. Starving your body leads to your metabolism slowing. Eat at least 1200 calories women and 1500 men.

3. What you eat and the frequency of your meals matter. Protein, vegetables, low glycemic foods (minimal spikes in blood sugar) are your friends. Try not to let more than 3-4 hours go on between meals. Try not to eat past 9 PM.

4. Hydrate baby hydrate. Guzzle that H20 that helps clear the body of toxins.

5. Minimize or ditch your processed & fast food. Opt for whole foods. Whole foods are minimally or not processed. It came from the ground or feeds off the ground or you can pronounce it’s name.

6. Sugar, white bread, white rice, excessive salt, and high glycemic foods are not your friend. Many help you retain water, and cause spikes in blood sugar. Stable blood sugar promotes fat loss.

Before you start a program, check with your doctor. πŸ™‚

I’m cheering for you. Hoping to post more motivational things in 2015!

You can do this!

Erin

Happy New Year.

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