Posts Tagged With: healthy living

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!

Warmly,

Erin

Images: Pinterest

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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. πŸ™‚

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!

Xxxx

Erin Lamb

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

Photo credit: Pinterest

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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!!

Erin

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

Say No to Body Shaming

Aloha fitness and wellness friends, 

Today I wanted to talk about something that I believe impacts lots of people. It is body shaming. 

Body shaming is refusing to love your body or trying to make others feel bad about their body. 

You see it on the internet. People troll others social media and make nasty comments. You see people trying to change what they look like through plastic surgery. You see people go to extremes to fit some mold that I am not sure who created. What is perfection? 

We have apps to airbrush away anything we see as an imperfection. 

Let me tell you, perfectionism is self abuse.

Perfectionism is rooted in the fear of not being good enough. It is a fruit of insecurity. It is a lie that if a person tries hard enough to be perfect they will not be rejected. It is a painful way to live. 


Yesterday I went shopping for clothes for a missionary friend (I do not enjoy shopping-unless it’s online-or gift for someone). Anywho, the ladies in the store spent 20 minutes talking about how they hated their bodies. Both were slim/average, yet they went on and on and on…

I noticed this trend with some women of not feeling good enough, beautiful enough, perfect enough, body shaming, hating something about themselves. 
I told them both I liked my body. They looked at me like I was some super wacko. Then they went on to talk about hating certain body parts that well I have more than they do in that area. 

My body not perfect, yet it gets the job done. It’s strong, man is it strong. It can box, kick box, krav maga, hold plank for several minutes, do push ups…it is healthy. I am healthy. Yet over the course of my life I have had people project body shame on me. 

One, I developed a curvy body pretty early on, maybe 14. I hated the way men looked at me. I grew ashamed of my curves, my coca cola shape and extra abundance in areas. I hated being sexualized. I was still a little girl, yet grown men were creepy and it made me want to hide my body. Even today, I hate being sexualized by men. 

I am an engineer/Research Scientist. I did an expo for my job a few weeks ago. I wore a dress, it covered everything up, it was professional. There were still men who came by and held conversations with my chest. They (my chest) do not talk. Some say men are wired this way. Yet I firmly believe it’s a lack of respect, self control, and viewing women as sex objects-our culture promotes it. 

I had to move past hating my body because men were being creepy. I also had to move past feeling less than from being around insecure women. You know the woman who is always insulting herself and you have the thing she is insulting herself about. She’s a size 4, you are a size 8 and she goes on for days about how fat she is. Gimmie a break!! It’s exhausting to deal with people who hate themselves. You have that one friend who has an inch of fat she keeps pinching and you want to scream, “Knock it off!!” 

Women talk about weight and appearance FAR, far, far more than men do. Why? Men can look like a train wreck and still think they are hot. Why are women constantly putting themselves down? Who started this trend? How can we kill it? 

God said I am fearfully and wonderfully made. Who argues with God? Jesus cannot lie. 

Ladies, that one inch of fat does not make you ugly

The ladies in the magazines, some, do not look like the photos. Photoshop and makeup are powerful. Trust me, I worked for Limited Brands. You can make anyone look amazing. Tools baby tools. 

I also work in a male environment, even when they don’t look good they are boasting about how awesome they are. They talk about how awesome they are. 

Some women put themselves down, while men (some) over exaggerate their qualities. Both need healthy confidence. Putting ourselves down and thinking more highly of ourselves than we should are both pride problems (extreme self focus). Both are vanity. 

Think of how much time is wasted criticizing oneself. What if we loved the bodies we are in and sought to make them as healthy as possible? How radical would that be! What if the focus was, “I love myself, therefore I eat healthy and workout“?

I will tell you shame does not produce a healthy life. It produces self destruction. Shame is hatred turned inwards. We were not created to hate ourselves or our bodies. We were created by God for love. Love sees the best. 

My encouragement is stop the body shaming. Ladies and gentlemen you are beautiful (handsome) right where you are. 

Homework: write on your bathroom mirror 

I am fearfully and wonderfully made!

Make positive body and self confessions. If you hear yourself degrading yourself or someone else, course correct and switch to love. Don’t worry about feelings. Feelings are not an indication of truth. Focus on feeding your mind truth and professing truth. Your feelings will catch up later! 

#saynotobodyshaming #loveyourself 

Photos pulled from Pinterest. 

Xoxo, 

Erin Lamb 

Categories: Emotional Health, Fitness, Mental Health | Tags: , , , , , , , , , , , , , , , , | 1 Comment

Reset (It’s never to late to pursue healthy living!)

  
Photo credit: Pinterest 

Hey fitness friends. So sorry I’ve been MIA (missing in action). It’s been crazy busy and I’ve not been the best honestly at working out and eating healthy. Work stress, family things, so many things just crashing in on the taking care of me part of life. No excuses, just telling you where I’ve been. 

I found myself too tired to workout…too tired to prep meals…too tired…too tired to blog or do fun things. 

Yet there was a moment last month where the light bulb went off. I can’t afford to not take care of me even in the crazy busy seasons. What could I take off my plate? 

I realized my last real vacation was in 2010. I realized I needed a reset button. I needed to get back on track and quickly. 

So, my friend Meg invited me to California and I took off work for a week! Whoohooo! Look at the view from highway 1, Pacific Coast Highway.   

I realized as I drove down the coast that I wanted so many things I’d let slip by…it was time to reset. Just being away from people bugging me all day caused me to lose some weight. Stress, my friends, will pack on the pounds. 

I realized sitting on the beach that I needed more than what I’d been living. Not more material things, more care for my body. I was taking care of the spiritual and soul care. Yet all are necessary. 

 

Beaches off Highway 1, Pacific Coast Highway, California


Since I’ve returned from Cali, I’ve joined a FB fitness group with my coworker. I started a fitness program called 21 Day Fix. It comes with a meal plan that focuses on portion control. I’ve taken some activities off my plate. I’m making time to work out. No excuses! πŸ’ͺ🏼 and I’ve hit the reset button. 

We have one body. It must be taken care of. It’s a temple. 

I will share more information about this new program soon! I hope I can inspire you too…we can do this! Yes we can…

What I can say is the following…

Getting away helped to reset perspective and rid of some stress! Thank goodness. Just getting away from the office felt amazing! 

Getting away helped reset my eating habits and fatigue. We walked quite a bit. Some days 3-5 miles a day and we ate fairly healthy. 

Starting 21 day fix and having a group of fitness buddies is super motivating. It’s nice to have others cheering for you while you’re cheering for others. 

I have more energy when I do things right. Give my body the right fuel and workout! It’s SO worth it! I can do this!! So can you! 

For your health! πŸ’ͺπŸΌπŸ’―

Warm Regards, 

Erin 

   

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

Reasons You May Not Be Losing Weight

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Photo Credit: Pinterest

It’s so easy to be preoccupied with a scale. I recommend people take measurements. You may be losing fat and gaining muscle.

Here are some reasons you may not be losing weight or fat.

1. You are eating more calories than you’re burning. If you don’t know how many calories you are consuming, it may be your issue. You may also be eating the wrong portions.

2. You’re not eating enough calories and your body is in starvation mode. Women need at least 1,200 calories and men 1,500. Your body will try to hold on to fat if it senses you’re starving.

3. You’re stressed out. Your body produces cortisol, a stress hormone when you’re under stress. Cortisol tells your body to store fat, especially in the abdomen.

4. Your eating too much sugar and salt. Even if your calories are within range, too much sugar and salt causes bloating. Your body will retain water.

5. You are not eating the right types of food. Food is fuel. If you’re eating junk food, you’re giving your body the wrong fuel.

6. You’re working too hard. If you’re limiting your food and working out too hard then you can convince your body to cease producing results. It’s over exertion. Challenge is good. Constant abuse of your body will backfire.

7. You are dehydrated. Water is your friend! Water cleanses toxins from your system and helps your organs function properly.

8. There’s no variety in your routine. If you do what you’ve always done, you will get diminished results.

9. You’re not resting or sleeping enough. Your body needs time to rest and recover. If you’re not sleeping, your results will be affected.

10. You have a hormonal problem. Talk to your doctor. If you’re doing all the right things and there are no results, you may have an underlying health condition.

11. You do not need to lose weight. The BMI charts don’t take into consideration bone mass or muscle mass. What’s healthy for your frame? Where is your extra or excess weight? If it’s in your abdomen area that’s not healthy. Talk to your doctor.

12. You’re not challenging your body.
I was addicted to the elliptical machine. I would get on it and go for an hour. I did not lose fat. Then I started Ripped in 30. Only 30 minutes of exercise and in 30 days I saw major changes. Each week the routines changed. It was challenging in a good way.

13. You may have food allergies. Some food allergies cause problems with digestion of food. Gluten is one that can cause problems of absorption of nutrients and can cause swelling/digestive issues.

14. You’re not resistance training. Please consult with your doctor before lifting weights or doing resistance training. Know that muscle burns more calories than fat.

15. You’re a serial yo-yo dieter. If you’ve been off and on diets and/or diet pills, you’ve probably sabotaged your metabolism.

Hope these tips helps you. Good luck on journey. Don’t give up!

Erin

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