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 

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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 Whole30.com

Have a super weekend! Happy Passover. 

Xoxo

Erin 

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

Whatcha Eating?!


Happy weekend beautiful people! I have hit day 16 of whole 30. It’s all smooth sailing from here. 

The biggest things for me have been finding things I enjoy eating. There is added sugar in so many things or soy or gluten. 

I have struggled to find salad dressings, so making my own. 

Erin’s Dressing: 

1/2 EVOO (Extra virgin olive oil) 

1/2 lemon or lime juice

Tablespoon or 2 of finely chopped cilantro

Pinch of kosher sea salt 

Adjust to taste…🍋

I have found creative ways to eat. 

Tonight’s dinner included a lean Bison burger (no hormones/grass fed), 1/2 baked potato (with chives, drizzle of EVOO, artichokes/mushrooms), and a kale salad with orange & purple carrots, cabbage, tomatoes…the burger was dressed with guacamole, tomato, grilled portabella mushrooms, fried amish egg (no oil). No bun, no problem. Yum! 


I love cheeseburgers, burgers in general. This was my healthy way of redressing the burger with no dairy or gluten. 

Lunch is mostly salads. This salad is Greek on the bottom with no cheese and a soy/dairy/sugar free greek dressing. It’s topped with seasoned chicken and lamb. Easy peezy…no rice, no cheesy. 



Eat more chicken!! 

Above is grilled lime/spiced chicken breast, homemade guac, grilled portabella mushrooms, and green beans. No worries the popcorn was for guests last weekend. I did not have any. 🙂 

I would recommend the following if you do Whole30: 

1. Plan ahead, especially dining out. Many restaurants use butter to cook with…your steak (unless you specify) is probably dressed in butter. 

I start meal prep the day before. Failing to plan is planning to fail. One day this week I did not prep at home and had the hardest time finding something to eat. I ended up at Panera with a salad no dressing. 


2. Plan on spending lots of time reading labels. It’s easier to go to a Farmer’s market. Go to the market with an idea of what you want. 


3. Find recipes or make up your own that go with the ingredients you can eat. 

Staples in my house right now include salad, baked fish, seasoned beef for lettuce wraps, steak, baked chicken, asparagus, brussel sprouts, lemons (seasoning and lemon water), extra virgin olive oil, frozen fruit, green beans, spinach, kale, apples, blood oranges, avacados, lime, spicy greek seasoning, olives, bibb lettuce, fish, and lots of new veggies I do not normally eat. 🙂

4. Check your calories periodically! 

I know the program says you do not need to count calories or points, yet you can sabatoge your efforts by overeating or undereating. 

Overeating: Nuts, approved bars, fruit. Almonds are great. They also have lots of calories. Some food items are fat and calorie dense. Don’t overdose on them. 

Undereating: At first I struggled to find things I wanted to eat. Dairy was such a staple in my house, as well as beans and peanut butter. I was also exhausted. So I started logging calories and came in around 800. This is too low for me. So now I am logging calories to hit at least 1200. 

Results since day 1…

Skin, nails, and hair are looking healthier. Skin has an even greater glow. Starting to lose inches. Feeling more energy (today). The after lunch slump days are over! Softer skin. 

I would highly recommend this program (check with your doctor). 

To your health, 

Xxxx, 

Erin 

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Whole30 Challenge

Whole30 Yes/No List (Pinterest)


Hello healthy friends! 

So today I wanted to let you in on a challenge I am doing. It is called Whole30. I started 7 days ago and so far it’s been interesting. I was excited to see my waistline shrinking. 

I was good until day 6. Then the fatigue started to hit me. Today I am on zombie mode. This is normal as the body has no huge sugar source to feast off of and it must process vegetables and protein mostly. 

I have heard so many positive reviews so I said, “Why not?!” 

You can read more about Whole30 here: Whole30 Program

Whole30 Infographic (Pinterest)


As you can see from the infographic, fatigue on day 7 is normal. If you go to the Whole30 site and search timeline. It explains the body’s reaction to eliminating certain foods and chemicals. It is worth reading. 

What I am learning is…

1. I can do this. 

2. The grocery store seems to have more junk food than raw food. Cookies, cookies everywhere! Wanna cookie or free bread or free cheese…um no! 

3. I need variety. After days of fish, today I had beef! Praise the good Lord!!! 🙌🏼

4. Sometimes sugar is desired just because…it is not necessary to have a Panera muffin and candy. 

5. I was not eating enough vegetables. 🌱🌱

6. I have more energy after eating (except yesterday and today). 

7. My skin is starting to glow!

8, Seasonal allergies are calming down. 

9. I am finding creative meals to make. 

10. My easy food choices were not the best food choices. 

Whole30 meme (Pinterest)


Tonight instead of tacos, I made Cuban seasoned beef lettuce wraps. You can still eat great food. 

So anyone up for the challenge? 

I have seen tons of before and afters that are radical. Check out the testimonials on the Whole30 page. Just wow! So many reported radical health transformations. 

Mostly this is about health. Giving my (our) bodies a break from the junk food paradise is good. Considering calling it internal spring cleaning! 

Things I have changed: 

Olive oil instead of butter. Can you say, “EVOO?” Greek seasoned oil/lemon dressings. Lettuce wraps instead of tacos. Spices are our friend! I do like a challenge!!! 

I hope you read about this program. Even if you do not do the challemge, there is some great info. 


Photo: Before and after Whole30 (Source Pinterest), 

Here’s to your health! 
Erin 

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Dealing with thin friends who think they are fat

Photo Credit: Pinterest

Hello fitness friends. 

Tonight I wanted to chat about body dysmorphia. It is a distorted view of oneself. It is a preoccupation with body size or shape that can lead to detrimental behaviors. 

Have you ever had that friend that was a size 0 yet kept saying they were fat? I have had acquaintances who talked repeadily about their weight, diet, or size. I have never been a size zero (0). I normally range from 6 to 9. To some people that is fat. To me, it suits my frame. 

I often wonder where the obession with size and weight started? 

Having curves and a soft body used to be ideal for females. Marilyn Monroe was about a size 9/10. 

Photo Source: Pinterest

When did size become more important than health? When did picking apart every little thing become normal? 

We live in the world of airbrush and photoshop. Who is driving the obsession for cookie cutter no body fat images? 

Back to my main point. It can be challenging to be around those who complain about a problem they do not have. 

Understand the following…

1. The issue is in their mind. 

I had a friend long ago with a sister who was a model. She was thin, beautiful, and paid to take pictures. Every time I was around her she talked about being fat and on a diet. At first I thought, “She must think I am a whale.” ThenI realized  she spent most of her day counting calories, planning workouts, and shaming herself. She was not enjoying life. She was never satisfied with herself. I was enjoying life. The battle she was fighting was with herself. 

2. Your self assurance will not fix the issue. 

You are not fat,” is not enough to fix the issue. The issue is deeply rooted in perceptions and inner thoughts. The person may need counseling to deal with their flawed perceptions.

3. It’s not you, it’s them. 

It can seem like they are taking a dig at you yet they are mostly preoccupied with themselves. It does not register that their comments may impact others, nor if you are larger that they are calling you fat. They may be passively, agressively attacking you. However, it most likely is they are not thinking about you at all. 

4. How others define fat should not be your definition. 

I am a mesomorph-muscular build with medium bones. Being super thin makes me look sick. I have a weight/size that works. Any thinner and it looks bad. What works for me may not work for you.

A person can also be skinny fat-be light on the scale and have higher body fat content. My recommendation is focus on your own goals. 

If this friend or associate continues to talk about being fat, speak ip. Let them know how their behavior impacts you. Otherwise change the subject. As stated before it is not easy to change someone’s perception. If they truly feel or think they are fat, you will not change this through compliments. 

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Let’s Keep Going! 

Photo Source:Pinterest, Fitness Motivation 

Happy New Year! I know we are 7 days into the year. I did not forget about you. I spent New Years in the Windy City (Chicago). Wow, the city with all the delicious food. Oh my! 

No worries, we walked about 5-6 miles one day and 3 miles the next. 

Back to you! How did you do on the December Challenge?  Link to challenge here December Challenge Info

I have lost several inches of fat off my waist, a little bit off my calves, arms, and thighs. I want to keep going. Are you with me? I know you can do this. We can do this. This is not about vanity. It is about health. 

I want you and I to be healthy emotionally, physically, and mentally. So eating the proper foods is great. Health is also taking time for yourself, resting, having balance, speaking life giving words, setting boundaries, and being kind to yourself. 

If we do not love who we are, we will not thrive in life, nor be able to love our neighbor. You have heard the saying, “Put the oxygen mask on yourself before another.” Have you been stressed out, neglecting yourself, well this is the year to take better care of you! 

I want you healthy. 


Are you desiring to be the healthiest version of you? I sure hope so. 

Are you desiring more energy? 

Are you looking for more motivation? 

What are your needs? 

I want to hear from you. What would like to see more of on this blog this year? Leave me a comment. 

I bless you and your journey to wholeness! You can do this. Yes indeed. 

Xxxx

Erin 

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Slow Progress is Better Than No Progress (December Challenge)

Photo Source: Pinterest

Hey fitness friends. I hope you are sticking with this challenge. 

How are you doing? How have you managed through all the Christmas/holiday parties and baked goods galore? 

We have been at this for 24 days. I can report that my pants are baggier, my stomach lost several inches, and I am seeing greater muscle definition in my arms. 

I want to keep going through January. Are you game?! I sure hope so. 

Healthy is more than a challenge, it is a lifestyle. If you have made it this far, you can continue to press forward into 2017. I believe in you! 

Make 2017 about transformation and the best you ever! 

Photo Source: Pinterest


What if this upcoming year brought about the healthiest you? 

The goal is to keep moving. To eat healthy foods and junk food in moderation, to treat our bodies like temples-not garbage cans. 🙂 

I am cheering for you. You can do this. If you do not recall the challenge info, click here December Challenge

Happy Holidays, Merry Christmas, and Happy New Year! 

P.S add some veggies to that holiday plate. 

Xxxx

Erin

Healthy_Beautiful_Me

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Focus on Losing Fat (December Challenge) 

  
Hello fitness peeps! I hope you have started the December challenge. You can view it again here Get Moving: December Challenge

Today I wanted to talk about a pitfall you will want to avoid. That pitfall is being more focused on the scale than measurements. 

Muscle weighs more than fat and takes us less space. We want muscle; we want to minimize fat. 

 

photo source: Pinterest

 
 

photo source: Pinterest

 
I asked you in the challenge start to take your measurements. Have you done this? Be honest. We are only three days in so there is still time. At the end of the challenge we can compare and look at inches lost. 

I also want you to calculate your body fat. See how to here Body Fat Calculator

You can be skinny and have lots of body fat. The best method is to schedule a session with a gym for body fat measurements, yet this will due for now. 

Lean muscle is also healthier than copious amounts of fat. Muscle helps to support your bones. Muscle slows the appearance of aging, minimizes sagging skin, and boosts your metabolism. 

Look at the differences in these photos. 

 

photo source: Pinterest

 
 

photo source: Pinterest

 
It’s so easy to hop on and off a scale or feel great when you see a decline on the scale. Yet we can lose weight and it’s muscle and water. Muscle loss is less than ideal because muscle burns fat.  Muscle looks better! 

So, after consulting your doctor and doing measurements/body fat calculations…get moving! 

We add our body in muscle growth with resistance training, circuit training, and healthy physical challenges. We also need to consume enough lean protein. 

How to Lose Fat and Gain Muscle
 

photo source: Pinterest

 
And one last motivation for you! 

 

photo source: Pinterest

 
I will be checking back with you throughout the month! Get moving and let’s do this! 

Xoxo, 

Erin 

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Get Moving (December Challenge)

photo source: Pinterest

Hello fitness friends! 

How was your Thanksgiving (American friends)? Did you almost overdose on turkey and stuffing, pies and mashed potatoes? Are you feeling super bloated from snacking and foodie overload? 

Well, I am inviting you on a fitness challenge. Yes, indeed. There is no need to pack on 10 to 15 pounds this holiday season. Why wait until January 1rst to get moving? 

Start moving today. 

Let’s make this December count and end this year with fitness finesse. 

Challenge Info: 

1. Hydrate baby hydrate. 💧💦

Dehydration leads to bloating, dry skin, memory issues, overeating, digestive issues, toxin buildup in the body, and can lead to weight gain. 

When our bodies do not have enough water, they do not function at their optimal level. It’s similar to a car without gasoline. Eventually, we feel worn down. Our organs need water. Water is our friend. 

If we have lots of toxins built up in the body, we will struggle to lose weight. 

One way to free up some of those toxins is to drink 8 ounces of warm lemon water in the morning first thing and before bed. Lemon water helps to alkalize the body, aid digestion, and flush the body of toxins. 

Here are some additional benefits of drinking lemon water-Benefits of Lemon Water

It is also good to note cancer thrives in an acidic body. Alkalizing the body is helpful in many ways. 

So let’s opt for at least 10 (8 oz) glasses of water per day. If you can get more, great. 

Disclaimer: Touch base with your doctor before changing your diet/exercise plan. I am not a licensed physician. 

2. Moderation (80/20 rule)

Let’s talk about what is on your plate. What are you eating? To stick to a super clean diet or meal plan 24/7 is challenging, especially during the holidays. What if the focus was on eating clean 80% of the time and splurging 20% of the time. 

What does this look like? 

3 meals a day times 7 days a week=21 meals (I recommend three meals and two snacks, eating every three to four hours. Ceasing meals or snacks after 9pm)

80% clean (non processed, no fast food, limited sugar (only natural sugar), whole foods, not fried)=~17 meals. 

20% splurge=4 meals. I would recommend not overdoing it with over 1000 calories a meal. You can negate your progress. 1 pound equals 3,500 calories. 

Example: Sunday through Friday lunch is super clean and healthy. Friday dinner through Saturday is splurge. Well if you consume 10,000 calories in 1.5 days that would negate the week. 

I would recommend looking at your goals. 

Maintain or lose weight. 

This plan works for active people who are seeking to maintain their weight. 

Once again cheat meals are about moderation, not consuming your weight in cookies or nachos. 🙂 

  
If it’s to lose weight, you will need to use self control with cheat meals. 

For example my plan is 1300-1500 calories a day, with only two cheat meals a week. 

Here is an online calculator to see what your calorie needs are to lose weight or maintain. How many calories to consume

Once again talk to your doctor before beginning any plan. 

I do recommend keeping track of what you eat. I am using My Fitness Pal

Many times we are consuming far more calories than we burn. Sedentary and overboard with calories leads to weight gain. 

3. Assess your health

If you are eating healthy and gaining, I would touch base with your doctor to ensure there is not an  underlying health issue. You may have an issue with your thyroid, insulin resistance, too much stress hormone (cortisol), or for women fibroids. Hormones play a part in weight loss or lack of weight loss. 

If you have been struggling with your weight, energy, sleep, or digestion it is a good time to touch base with your primary care doctor. 

4. Increase the Fruits/Vegetables 

Have you been avoiding the fruits and vegetables to opt for the cookies, donuts, cake, pasta, bread, and chips? 

Our bodies need vitamins and antioxidants that come from fruits and vegetables. Sometimes overeating occurs because of the quality of the foods we are eating. Those nachos from Taco Bell do not provide all the nutrients needed to fuel the body. 

So what does 5 servings a day of fruits and veggies look like forthe average person? 

 

photo source: Spark People

 
 

photo source: Pinterest

 
5. Get Moving

Maybe you live in a cold part of the world like I do. October through May it is cold. Working out outside is limited. Therefore, I have to find ways to get fit indoors. I also lack enjoyment from working out with people. I do not have a gym membership, though I take classes sometimes. 

I do have a room, computer, hand weights, exercise bands, and wifi! I also have a tv and DVD player. Therefore, autumn and winter are great times to workout at home. 

Here are some of my favorite online (free) workouts. 

Denise Austin: Ultimate Fat Burn

Denise Austin: Cardio Kickboxing Fat Blast Workout 
Jillian Michaels 30 Day Shred Level 1
Jillian Michaels 30 Day Shred Level 2
Denise Austin: Total Pilates Challenge
As for DVDs, there are many options. I have used P90X, P90X2, Jillian Michaels 30 Day Shred and Ripped in 30, 21 Day Fix, and Power 90. I have seen great results at home. 

Pinterest also has videos and workout cards to use. 

Let’s shoot for 4 days a week for at least 20-30 minutes. 

Disclaimer: check with your doctor before commencing with any workout plan. 

I hope you join the challenge; I am excited to hear about your results. I recommend not only using the scale, but taking measurements. 

Here is some guidance for measurements Body Measurements Guidance

Write down where you start. We will take measurements again in January.  

photo source: Pinterest

 
Cheering for you! You can do this. 

Erin Lamb 

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Embrace Your Shape, Eat for Your Body Type

  
Hello fitness friends!

I hope you are doing well. I hope you are taking care of your body, soul, and spirit. All three need TLC (tender, loving care). 

Over the past few months I have been reading more articles on loving your shape, embracing your unique body, and working with what you’ve got. 

It brings such confidence to love the body we have, accept it, and seek to enhance/embrace what we have. 

We were not created or designed to look like everyone else. 

We are individuals, unique, and our structures are impacted by our DNA. We can cut, nip, tuck, modify, liposuction, starve, take suppliments, and seek to change the outside, yet health starts with loving who we already are. 

Once we love who we are, our shape, our genetic makeup, then we can seek to work with what we have been given. Healthy inside (soul-mind, will, emotions), leads to healthy outside. 

Example. I am curvy. I have been curvy since maybe 14. I hated that I was the girl who looked more like a woman than a girl. Why? Because boys and grown men looked at me in ways I did not like. 

We spend lots of time talking about how men are visual and women need to cover up, yet some things can not be hidden unless you wear parkas or tents. 

A young girl should not be shamed for something she has no control over. Even in modest clothes, some shapes can be seen. I am not stating all attire is appropriate. I am saying self control is something all should learn. Children are not sex objects. People were not created to be objectified, but to be loved-and love does not seek to take or reduce people to objects for pleasure. 

I so wanted to just be stick thin, no curves. Well, that did not happen. 

At 16 I started exercising more, wearing hockey jerseys, eating less…all attempting to be comfortable in my skin and to cease being sexualized by men. I wanted and still want to be a person, not a sex object. I recall and hear the things men state about women they are overly sexually drawn to. They do not care if she has a brain, is courageous, compassionate, etc…they just see one thing-a mean’s to get their fantasy met. I have heard many men (I work with mostly men) say women are only good for one thing, meaning sex/reproducing children. 

Why do I tell you this story? Because body shaming does not just happen to heavier people. It happens to thin, curvy, all shaped people. Body shaming is not okay. For us to do to ourselves or for others to do to us. I found I started gaining weight and loving not getting male attention, at least not lustful male attention. They actually looked me in the eye, treated me like a person, not eye candy. 

I also found I needed to love the body God gave me despite the reactions of other people. I am curvy, a mesomorph (more muscle than fat), strong, athletic, and I own the body I am in…meaning I love my body. 

  
Once you embrace your shape, eat for your body type. 

I learned that my body works best when it is given more protein than carbs. If I eat too many carbs I gain fat. If I eat more protein I lose fat. I have a fast oxidizing metabolism. I have included the test below so you can see what type of metabolism you have. 

Oxidizer Test  

What works best for you? It is not about a number on a scale or other’s approval. Do you love you? Do you eat for your health? Do you like you? Does your body respond well to what you are eating? If not, what can you change? 

Here is another resource for you. 

Master Your Metabolism
Maybe that high carb, low fat diet or meal plan is not working for you because your metabolism works best with high protein. Maybe the calorie restriction is not producing results because the fuel type, food you are giving your body is not the right kind of fuel. 

Whatever you do sweet friends, learn to love yourself. Love your shape, treat yourself with respect and honor. You are fearfully and wonderfully made! 

Xoxo, 

Erin 

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

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