Posts Tagged With: healthy

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

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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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Meal Prep is Your Friend

Aloha fitness friends,

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

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

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

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

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

So what are you prepping this week?

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

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

Cheering for you!

Erin

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Soul Detox

📷: Pinterest 

Today I wanted to talk about something that may be challenging, yet important. It’s about relationships. We can become physically ill because we are connected to harmful relationships. 

One of the goals I set for 2017 was to stop investing in one sided relationships. They made me feel like a kleenix…Just there to clean up the messes, just there for when that person had a crisis, and ignored otherwise. The other person never asked how I was doing, never invested anything, and I allowed the behavior. I allowed the behavior because my parents taught me to give, love. Love should not expect anything in return. Yet one sided love is not a relationship, it is charity. It is also bad for the soul to be in so many one sided relationships and/or toxic relationships. 

Why? 

We were created to be loved, not used. I read a quote that I loved. See below. 

People were created to be loved. Things were created to be used. The problem today is things are being loved and people are being used. 

It is noble to want to love, give, and invest. The motive has to be just for the sake of love, not to receive. It is also wisdom to not overgive, overinvest, or put oneself in the position of perpetual one sided relationships. It is not good for the soul. The soul of every person desires to be loved in return and that is not selfish. It’s called being human. 

It’s also good to examine how the people in your life treat you. 

Sometimes people are not depressed, they are connected to people exhibiting toxic behaviors (put downs, hyper critical, mean spirited, uncaring, unloving, jealous, petty, selfish, competitive, uninvolved, onesided, abusive). 

I realized people treated me poorly because I just gave and had no boundaries on giving or who I let into my life. I was willing to befriend anyone and forgive behavior without always looking out for my best interests. Mainly because I thought looking out for my best interests was selfish. Others were looking out for themselves, I was looking out for others, and well there was mainly God looking out for me daily. I needed to look out for me too. 

If we do not look out for souls, we can end up in bad, abusive, one sided, toxic relationships. Instead of blaming the other person, we can set boundaries and teach people how we want to be treated. 

I am not talking about control or trying to get people to love us. It is about matching effort. 

If person A never calls or initiates, pull back and let them intiate. If they don’t, it’s not just about being busy. People make time for what they want to make time for. If they care, they will find you. 

If person B is always putting you down, why subject yourself to that treatmemt continually? 

If person C flakes on you consistently, say something. 

If you spend time with person D and you leave feeling drained or emotionally a wreck, why continue to subject your heart to the treatment? You can set boundaries even in family and spouse relationships.

Being a doormat or kleenix is not a good idea. People do not respect or value doormats or kleenix. They use them to wipe their feet on, blow their nose on, and leave them outside or throw in the trash. Once the purpose of that doormat or tissue is done, you will not see that person until they need you again. 

Charity and ministry are very different from an actual relationship. Our objective is not to keep a tally of what we do for others. We should evaluate the relationships where we do everything and the other does nothing or only shows up with their issues, problems, or to make us feel horrible. 

If possible, I recommend conversations. I told a “friend,” this year I did not wish to be friends anymore. She put me down, created drama, never took ownership of her behavior, was all in for our friendship as long as she had nothing else going on and then decided she did not have time once something better came along. I want to be treated better than that. I am also disinterested in friendships with people only desiring to be my friend out of loneliness. No thanks. 

So my encouragement is, if our relationships are not healthy, it does significantlyimpact our   health. They can leave us stressed out, and stress leads to weight gain, lowered immune system, and impacts soul/mental health. 

Who are your friends? Are they adding value or stressing you out? 

Are you investing in the wrong people? You can pour water into a cracked pot all day and it will hold nothing. The wrong investments are just as bad as no investments. 

Are you hanging out with those who put you down or try to make you feel small? Why? 

May the rest of 2017 be flooded with healthy, mutual, good, life giving relationships! 

Erin 

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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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Supplements Review

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

You can read more here Benefits of Spirulina

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

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

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

You can read more here Forskolin Info

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

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

Best wishes for a healthy future! 

To your health!! 

Erin 

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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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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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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 

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

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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