Posts Tagged With: health

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! 

XO, 

Erin 

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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 

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

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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Widdle Your Middle

  
Hello fitness friends! Are you still going strong? I am. It seems like pushing a car uphill, yet I keep going! 

My latest focus has been abs. I keep reading abs are made in the kitchen. It’s all about the diet. 

What are you eating? 

I have been eating fairly clean. Yet I wasn’t seeing speedy results in the ab department. 

I ran across an article that peaked my interest on the liver. When the liver is overloaded with toxins it is challenging to lose belly fat. 

I would not think my liver needed detoxing. I am not a drinker. Yet months of eating less than clean food choices left me with a mini belly I could not beat. 

When the liver becomes clogged with excess fat and toxins from a poor diet, it begins to store fat within itself — contributing to a continuing downward spiral of inefficiency. Extra pounds then begin to appear around the abdomen. Sugar and refined carbohydrates are the main culprits, although excessive alcohol consumption can play a part in fatty liver disease as well.

Learn more: Cleanse the Liver; Loose Belly Fat

The liver can be cleansed with diet modifications. 

7 Foods that Cleanse the Liver

There are also supplements that help cleanse the liver. Please talk to your doctor before taking any supplements. 

Antioxidant vitamins such as C, E, and beta-carotene; minerals such as zinc and selenium; B-vitamins that aid alcohol metabolism; and herbs said to “cleanse” the liver such as milk thistle, dandelion root, and schizandra, might help protect liver cells while ridding our body of poisons.

Source: WebMD

I have upped my antioxidants, cut out daily bread consumption, cut back on sugar-except fruit. I increased water intake and starting taking Milk Thistle. 

The results: in a week of detoxing my liver I’ve lost about 2 inches of fat off my stomach. I believe it’s more because there was no measurement of the upper abs. I have not changed my exercise regimen. 

I’ve lost 10 inches all over since starting this challenge. Most of the changes can be seen in my lower body. I will be working on my upper body more this next round which starts tomorrow! 

I cannot recommend detox enough. If you’re struggling to lose fat and you are eating healthy/exercising, think about detoxing. The best way is through diet. 

Eliminate alcohol, sugar, caffeine, fried foods, processed foods, bread, carbs that are not fruits and vegetables, drink lots of water and green tea. Please consult your doctor for diet changes since I am not a licensed physician. 😄👍🏼

Here are some recipes for detox waters: Detox waters recipes

Also make sure you’re getting enough rest. Sleep is vital to overall health. 😴😴😴

Here’s to another 21 days. Are you ready? I hope so. 

  

Erin 

Photos pulled from Pinterest.  

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Small Changes Make Tremendous Impact

  
Beautiful wellness friends. You can do this, a commitment to a healthier life! I believe in you. 

I started this wellness blog because my life was just in utter chaos. I had  so much stress. Just like the picture quote above…I woke up one morning and said, “I don’t want to live like this anymore. I need to change.” And I did. 

One of the first things I did was assess my relationships. Many of them were uber toxic. There was constant drama. I tried to reason with some, and others I said, “It’s been real but I no longer have the heart, ability, or capacity to deal with this constant nonsense.” A bold but healthy move. 

I then spent about a year healing from the toxicity. Soul healing, recovering, seeking for what was next. 

  
I realized I had spent a good portion of my life helping other people, cheering for other people, supporting other people, loving people. Yet when I looked around, my support was minimal. I am all for giving without expectation of return. If you’re always giving and there’s not balance it leads to feeling like a slave or very unloved. 

So here are some things I’ve learned along the way! You ready? Hope so. 

1. Say no to things you don’t have the ability to support emotionally, physically, and financially. All three. 

Sometimes I get invited places and I really can’t expend any more emotionally. As an introvert, massive togetherness is draining. 

I limit what I say yes to! 

2. Say no to things that don’t align with the vision or mission. 

I’m a very driven person. I have goals and a mission statement for my life. Does the request fit? Every opportunity is not my opportunity. 

3. Assess the relationships in your life. 

Who are you spending time with and why? If everyone in your circle is the same, how will you grow? Diversity is important and being surrounded by people who want to mutually invest. Iron sharpening iron. If you’re helping everyone in your circle, that’s charity or ministry. Connect with others further along than you, doing what you’d like to do, and who will challenge you to become better. 

4. What are eating? 

Food is supposed to be fuel. If you eat garbage, it doesn’t run as efficiently. 

I started making changes in the food choices I made. 

5. What are you watching? 

I gave up cable two years ago. I miss some things, many I don’t. I am not bombarded with commercials telling me I need to buy things I don’t need or look some way I will never achieve without plastic surgery. I’m not stating cable is bad. I’m stating what you feast on gets deposited in your soul; images, sounds, and ideas. 

6. What are your goals? 

This life on earth isn’t forever. What are your goals? I encourage people not to wait until they are 65 to make a bucket list. Why are you alive? What will your legacy be? 

Each person has a divine purpose for being alive. You matter! Your life matters. 

Write out those dreams and be specific. 

Here’s one of mine. By 2017 I want to have my demo CD complete and on iTunes. It’s reasonable, specific, and there’s a time attached to it. 

What are your goals? What changes in your life need to take place to achieve those goals? What’s stopping you? 

These changes brought such peace to my life. I have more joy now than I ever have had. I have peace and joy. My confidence is greater. I have several groups of people that are more supportive that opened up to me from stepping away from what I had. I have zero relational drama. I have the free time to write music, books, read, and grow. I’m excited more than I was about my future. I have the ability to say yes to what is great instead of wasting time on what’s simply good. I’m free of chronic sadness! I have hope. I’m more creative. There are so many great things that came from 1 choice. 

My life had to change. I was willing to do what was necessary to make that change happen! 

Cheering for your destiny! You can do this!!! 

  
All photos courtesy of Pinterest.

Xxxx,

Erin 

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

90 Day Challenge 



Photo Credit: Pinterest 

This is how I feel after working out. Before I work out I feel like a slug on a log…zzz….I just want a nap. After a long day in the office I don’t want to workout…yet I always feel better after I do. 

My friend Brian and I started a 90 day challenge. I type this as my body is throbbing! He started P90X. I started Power 90 which is in the P90 series. I’d love to tell you committing to this will be easy. It isn’t. I have a few week night obligations that take up time. 

Where does working out fit in? 

You make time! 

You make time because your health is important. 

You make time because if you do nothing, nothing changes. 

You make time so you feel better (endorphins baby…endorphins). 

You make time because you will look better, your skin glow, your body function better!!! 

You make time because you love yourself! 

If you don’t take care of yourself, who will? There’s no magic pill to melt away the Christmas pounds or tone up the flabby arms. It requires some effort. 

I’ve also given up dessert. I miss dessert. At least for now it’s on the shelf. 

Lastly…

I hope you’re taking care of yourself and enjoying life! Make each day count. You’re worth taking care of…so make time to care for your mind, body, spirit, and soul. 

Xo,

Erin 



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

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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Too Busy To Workout

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Photo Credit: Pinterest, Fit Sugar

Hey fitness friends. My apologies for neglecting you! It’s been super busy and the first thing that goes when I’m super busy is blogging about the workouts I’m not doing.

Yes, I have not been working out. I clean, do a few squats here and there, have dance parties. Yet when it’s zero degrees and cold, I have zero motivation to crawl from underneath the blankets. When I get home from a long day of being challenged I simply want to relax. Exercise is the last thing I want to do.

Before you sink into the couch and grab Cheetos, here’s what I’ve noticed…

I have less energy when I don’t workout regularly. Even 30 minutes makes a difference.

Eating healthy only doesn’t produce the toning of my body that comes from resistance training.

I am less pleased with my soft arms versus rock solid ones…

My skin looks better when I’m working out. It just glows.

My confidence skyrockets when I’m working towards a goal to grow stronger, be more fit, and toned!

So I will workout today! Even if it’s just for 30 minutes. I will commit to at least 3-4 days a week of hitting the weights again. Who’s with me? We can do this! It’s not for vanity, it’s for our health!!!

Cheering for you! Cheering for me!!

Love,

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. 🙂

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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Soul & Spirit Detoxification

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This picture was retrieved from Pinterest and is an excerpt from Lysa TerKeurst’s book Crave.

The reality of humanity is that we were made to crave. We are born desiring to be fed, loved, protected, cared for, and accepted. Advertisers are aware of these needs and market their products to get people to attempt to fill voids and human needs through their product.

Eat our food, you will feel complete.

Buy our products and you will be beautiful, sexy, and the desire of everyone!

Drink our cola and everyone will think you’re awesome!

Buy our clothes!

Drink our beer!

Watch our shows! Buy our stuff! You need it. You want it! It will improve the quality of your life.

Here’s the skinny. There is nothing like inner peace and knowing who we are. It cannot be found externally. If it is, it can easily be lost.

I gave up cable over a year ago. I use Netflix and watch DVDs. Since I don’t see commercials I found my contentment increased, I purchase less at the store, and my level of happiness increased. What we focus on we begin to crave.

Many of our tv shows are filled with mindless banter, sex, violence, and I truly believe our spirits and souls suffer. We’ve stopped learning. We’ve stopped investing in meaningful relationships. Technology has replaced human interaction and it’s hurting us.

Over consumption is making us a world of addicts. Addicted to sugar, sex, tv, alcohol, shopping, material things, the approval of people, addicted to technology. The problem is these things don’t fulfill anyone. They increase cravings. Without self control, what we crave soon consumes us.

Families used to sit together and talk over meals. Now many families plop down in front of the tv.

Is what you’re watching edifying? Helpful to your soul or spirit.

Is technology helping you become a better person, friend, employee, spouse,…or is it taking the place of actually engaging with others on a meaningful level?

Wellness is not just taking care of the body. It’s taking care of the soul and spirit as well.

Who’s defining who you are? Advertisers??? Celebrities?

What’s robbing your peace?
The News? Constant reading of social media feeds?

What we consume in our minds does impact our lives. What you want to grow and manifest, indulge in those things. They are seeds that will grow and flourish.

I read quite a bit. I’m a person of faith so everything I read is beneficial, helpful, and edifying. People ask me how I remain so positive. Mainly it’s my relationship with God. It’s also because I don’t feast on things that continually pollute my mind and spirit.

I avoid people who gossip or are super negative. If I can’t avoid them, I counter their negativity with something positive, “Have you talked to Susie about your problem with her? What are you going to do about your problem?”

You are not a garbage can. Just as you pay attention to what you eat, pay attention to what you’re feasting on in your spirit and soul.

If necessary, stop or limit things that don’t make you better!

Take care of yourselves friends!

If you’re interested in my faith based sites check out morena242.wordpress.com and ithoughtiknewwhatlovewas.com.

Love,

Erin

Whatever is pure, lovely, and good…think on those things!

Categories: Emotional Health, Mental Health, Spiritual Health | Tags: , , , | Leave a comment

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