Posts Tagged With: nutrition

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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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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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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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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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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Checking in (21 Day Challenge) 

  
Aloha fitness friends! 

We have 3 more days to go in this phase of the challenge. Whoohooo! 

My focus is mostly on fitness. Let’s move it people. I have been doing 30 Day Shred by Jilliam Michaels. It’s only 25 minutes long and it’s well worth it! 

I have not taken measurements yet, I have noticed my pants are less form fitting and my abs are flatter. 

Have you taken measurements? Are you monitoring your progress?

The biggest challenge is getting in the 3 liters of water each day. I have lost my water bottle and need to replace it. Drinking out of cup is less motivating. 😄

Enough about me, how is the challenge going for you? Add a comment below. 

How are you staying motivated? What have you learned? 

I want to offer some rescources to you. Check out this book by Beni Johnson. 

  
Healthy & Free by Beni Johnson
There’s great insight and wisdom for wellness. The link above takes you to Amazin.com where you can purchase the book. 

Looking for ways to strengthen those abs? Check out these moves: 

Check with your doctor before doing any exercise program.  
Check out these healthy recipe sites. 

I’m cheering for you! You can do this!!! 

Hugs, 

Erin 

  
Photo sources: Pinterest, except the Healthy & Free Book. 

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Phase II Starts Today

  
Hello fitness friends, 

Are you excited to start phase 2? It starts today. 

How are you doing with your fitness and wellness goals? 

I am 1 week behind you since I missed a week due to a vehicle collision. I’m still progressing forward. I see some changes in my body. As I stated last post my skin is so much better. My stomach is showing results. Yeah for progress. I’m shooting for two workouts a day this week! 

Enough about me, let’s talk about Phase 2. 

If you haven’t started yet, I need you to do the following: 

  • Think about why you are starting this challenge? Write it out. We are more likely to stick with a program if there’s a reason. 
  • Weigh yourself and write it down. 
  • Take your measurements: neck, chest, left and right bicep, waist (natural), hips, left and right thigh, left and right calf.   
  • If you started 21 days ago, take your weight & measurements. If the scale hasn’t moved yet, no worries. This is a journey! 
  • Bonus. If you have someone to help, take photos of you in shorts and tank it’s super motivating. Front, side, and back shot. I have not done this yet. I may or may not. 
  • Go back to the challenge start and review! 21 Day Challenge
  • Have fun! Yes! What fun activity can you do that gets you moving? As stated check with your doctor befor starting a fitness program. Check out fun recipes that are healthy. Pinterest is filled with healthy recipes.   Lemon Rosemary Chicken Recipe

I am cheering for you! I will be checking in along the way with tips, motivational posts, and some recipes. 

You can do this. I believe in you. 

  
Warm Regards, 

Erin 

Photos courtesy of Pinterest. 

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