Posts Tagged With: Weight Loss

What’s On Your Plate?

My plate tonight was grilled lemon chicken, roasted potatoes, arugula salad with almonds and cherries. The dressing is olive oil and vinegar. Quite tasty. Desert will be a banana with mixed nut butter.

One of things I loved about the Whole30 program was it forced me to cook more, to try new foods, and develop new recipes.

Instead of seeing the list of items we were told not to eat as horrible restrictions, I saw the restrictions as opportunities. Opportunities to do something new, try something new, and create something new.

Thai food became a staple in my home. I could sub out soy sauce for coconut aminos. I could ditch the sugar because there is a sweetness to coconut milk.

A staple meal for me is red curry soup. Sharing the recipe with you.

Recipe: Thai Red Curry Soup


*2 Tbsp neutral cooking oil

* 2 cloves garlic

* 1 Tbsp grated fresh ginger

* 2 Tbsp Thai red curry paste

* 1 small sweet potato (about 1 lb.) & red potatoes

* 1 bunch baby bok choy

* 4 cups vegetable or chicken broth

* 13 oz can coconut milk

* 1/2 Tbsp fish sauce and 1/2 tsp of coconut aminos


* 1/2 red onion

* 1 lime or 2

* Handful fresh cilantro

* Sriracha to taste


* Prepare the vegetables for the soup and garnishes first, so they’re ready to go when needed. Mince the garlic and grate the ginger using a small-holed cheese grater. Peel and dice the sweet potato and potatoes into one-inch cubes. Wash the bok choy well, then chop into one-inch strips, separating the fibrous stalks from the delicate green ends. Thinly slice the red onion and roughly chop the cilantro.

* Add the cooking oil to a large soup pot along with the minced garlic, grated ginger, and Thai red curry paste. Sauté the garlic, ginger, and curry paste over medium heat for 1-2 minutes.

* Add the diced sweet potato and chopped bok choy stalks to the pot (save the leafy green ends for later) along with the chicken or vegetable broth. Bring the pot to a boil over medium-high heat, then reduce the heat to low and let simmer for 5-7 minutes, or until the sweet potatoes are tender.

* Once the sweet potatoes are tender, add the coconut milk, fish sauce, coconut aminos to the soup. Stir, taste, and adjust the fish sauce. Finally, add the bok choy greens and let them wilt in the hot soup. Add juice from 1 lime and salt to taste.

*Ladle the soup and vegetables, then top with red onion, cilantro, a wedge or two of lime, and a drizzle of sriracha.


*Use any neutral (low flavor) cooking oil, like vegetable, corn, canola, sunflower, grapeseed, or peanut.

Sometimes I add shredded chicken or ground turkey.

Eating healthy does not have to be boring! It can be an adventure:

An adventure to try new spices!

An adventure to try new recipes!

An adventure to find new foods.

An adventure to find new techniques!

What’s stopping you from finding new recipes, trying them out, and staying healthy? Sure the drive through is quicker. Yet greasy fast food does not fulfill. Nor is greasy fast food good for us. Healthy food may require more preparation, yet it yields the best results for the body. 🙂

Here’s to your health! Check out some healthy recipes on Pinterest.


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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!



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. 🙂

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!


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!!


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Cheat Meals

Hello fitness friends,

So I finished two rounds of Whole30. Delighted with the results. Now that it’s over, I have been trying new foods and old foods. What I have learned is the non Whole30 foods do not satisfy my hunger. I eat them; I am still so hungry.

Last week I tried pizza and I was famished later. The calorie content was far higher than my normal meal plan and I was so hungry.

There is something to be said about whole foods. They are packed with nutrients and fiber. Our bodies respond to healthy food like great fuel. Clean eating does a body good.

My plan is to return to a Whole30 plan on Monday. It has been the most effective program for fat loss I have ever done. I have lost over 30 pounds. It’s just beyond what I expected. I did not exercise beyond walking.

I think we need a break sometimes, to just eat those favorite foods. I also see how sticking with a program is beneficial and changes the way we view food. I prefer eating whole foods and feeling great over processed foods and feeling crummy!

My encouragement is to not allow a cheat meal to become a cheat lifestyle. Think of the progress you have made, don’t shrink back into poor eating habits.

If you struggle with the restrictions of Whole30 or clean eating, try an 80/20 approach. 80% of the time eat very clean, 20% of the time splurge a bit. Your body will thank you for eating clean!

To your health!


All photos from Pinterest

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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!


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!


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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! 



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You’ve Met Your Goal; Now What?


Hello fitness friends. I have not forgotten about you! Tonight I wanted to write about maintaining.

We’ve talked in the past about how people push-even to unhealthy means to reach a goal only to gain the weight back. If they lost muscle in the process, they normally gain back more than they lost.

How do you maintain?

1. Use healthy means to get the weight off! Starvation diets, crash diets, over exercising, etc…are all sure fire ways to sabotage your metabolism. Once you increase calories or cease the workouts, weight gain commences.

So use healthy means to get it off! What can you maintain. If you’re eating bird food and burning a 1,000 calories a day-it’s not only unhealthy…it’s not something you can maintain for life. If your doctor approves of a special strict diet, that’s different.

2. Slowly increase calories. Don’t go from 1500 a day to 3000 a day. Try 1500, 1600, 1700, to 1800. Build while continuing to exercise until you get to the calories needed to maintain.

See calorie calculator link below:

3. Don’t ditch resistance training if your doctor approves. Muscle burns more calories than fat. If you lose muscle, you slow your metabolism.

4. Portion control. You can have some of your favorite foods in moderation. Binge eating is not your friend. Opt for smaller portions. The French eat calorie rich food, yet they are leaner than Americans. Portion size matters.

You can opt for 1 cheat meal a week if you must.

5. Understand if you consume more than you burn, you will gain weight. Especially if you’re sedentary.

6. Find an activity you love and do that! I love dancing. It doesn’t seem like exercise, yet it is. You may like tennis, volleyball, basketball, running, boxing, gardening,…whatever you love to do, get moving!

7. Recall how hard it is to get the weight off! One thing I did with the fitness challenge was taken before pictures. Looking at them is motivation not to go backwards.

Lastly I say that having a goal that grows is key. I finished phase I. I set a new goal for the next 4 weeks. The goal is to keep going! I hope you keep going.


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Get back on that wagon


Hello fitness friends. As the holiday season comes to a close, I’m sure there are at least a few of you thinking, “I ate too much and gained too much this season!” Well, this post is for you!

I admit it’s challenging to not indulge in the cookies, pies, or carb loaded sides. It’s all fun and games until that muffin top becomes a pound cake or those delicious pies bring you thunder thighs!

If you ate poorly this season, know life’s a journey…not a destination. I hate “dieting.” It’s like a swear word. I do like healthy eating. I feel better and look better.

Step 1. Stop beating yourself up! Yep! Make a decision to change today. Examine what went wrong and move forward.

Ex. People kept giving me cookies and treats this season. At first I felt obligated to eat them. Then I started giving them away. Eat one, share the rest. Even now, I’m giving treats away or throwing them in the garbage. Sugar and white bread will add weight quickly. Recall stable blood sugar leads to fat loss.

2. Get moving! Sitting on our bums leads to weight gain. If we eat more than we burn, we gain. It’s a simple mass balance. And if you can, do some resistance training. Muscle burns more calories than fat.

3. Throw out the junk food! If it’s tempting you or you’re binge eating, get it out of the house.

4. Join an online group or find an accountability person. If someone is monitoring you, you’re less likely to stay in a rut. Start your own Biggest Loser contest with friends, coworkers, or family.

5. Trade high glycemic foods for low glycemic foods. You’ll see your percentage of fat drop quickly.

6. Water! Green Tea! Drink them. Stay hydrated and green tea is great for fat loss.

7. Fiber y’all! Get some. Fiber makes you feel fuller. So you’re less likely to overeat. I take glucommanan. I also eat beans, sub kale and spinach for lettuce, and eat fiber cereal. If you’re concerned about stomach upset, test out natural sources of fiber instead of supplements at first. Talk to your doctor before taking any.

8. Prep meals at home. Less sodium, fat, and sugar is in the food you make at home vs. what you get at a restaurant. You can monitor it too! Many restaurant veggies are overlooked and loaded with oil or butter and salt.

9. Take it one day at a time! It’s a lifestyle change, not a diet. What can you do for life, not just to drop 10-15 pounds?


10. Encourage yourself! You can do this!!! I am cheering for you.

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