Erin Lanahan Method

Signature method to get fit from the inside out!

Workout Wednesday- “Changing From the Inside Out” November 25, 2009

It’s that time of year again…the leaves are fall colors, we are almost ready to dig out our winter wardrobes, we are eating more sweet potatoes and pumpkin, and Christmas is all over the television. Personally, I LOVE this time of year. With Thanksgiving tomorrow, and Christmas not far behind it, we are faced with all kinds of temptations that make it difficult to stay healthy. It is ok to indulge in pumpkin pie or Christmas cookies and fudge once in a while, but the truth is, most of us do it more often than not, and we slowly but surely STOP WORKING OUT as well! Am I right?

My colleague Devon Crabtree and I are fully aware that our clients, as well as many others, maybe even you, need more education when it comes to food and exercise. We feel that if you all really understood how to approach nutrition and fitness, especially through the holidays, it would become a way of life that comes naturally to you, rather than a forced routine you only stick to January-April consistently, then on and off again for the rest of the year. We are doing a talk next Thursday 12/03/09 called “Changing from the Inside Out.” We will be covering 4 main topics: Prevention, Energy, Stress Relief, and Fat Loss. Our bodies and health are so important because without them, we can not have much else. Therefore we are really focused on helping those who attend, create healthier relationships with food and exercise, so that they feel more motivated internally, and therefore are pulled into action, and thus begin the journey to a healthier way of life. I do hope you will join us if you are in L.A. or the surrounding areas. We look forward to sharing this amazing information with as many people as we can, and sending you into the new year with awareness and the tools you need to live a FIT Life!

If you won’t be able to make it, we will hopefully have a recording of it (still working on the details). If that works out well, I will be posting that up here on the blog so you can purchase them for yourself as an early Christmas gift and life long blessing! Also, please let me know any questions you are having. Whether you want to join us, cannot due to location, or have other plans, please know your feedback is encouraged and appreciated. If you were going to attend, what would you like us to cover? What do you feel is something you could use some guidance on? Please leave all your questions and comments for me here on the blog! Here’s To Your Health!!!

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Nutrition Tuesday- “Healthy Shopping- Part 2” November 24, 2009

Hey all! I am back this week with part two of how to shop healthy for you and your family. Here’s the thing…it just fascinates me to learn how I can literally look better, age slower, heal myself, and feel amazing, just by knowing what to eat and doing what I know. The things we eat effect the way we think, and the way we think effects EVERYTHING in our lives!!! If you want to live a fitter life, you must start by changing what you eat, and that will then begin to make bigger shifts in you internally, and result in the manifestation of a life beyond your wildest dreams today. Is that something you want??? I’m going to assume that’s a yes, and continue with the 2nd half of how to shop for good quality, healthy produce, what to look for, and why to eat certain fruits and veggies.

Fist of all, fruits and veggies are seasonal. It’s important to eat the produce that is in season for a few reasons. Eating in season will assure you get tastier produce, and your body will get much more of what Nature intends for you at that time of year. Also, in season foods are less expensive. Depending on where you live, and the climate, there will be certain foods to look for to compliment your environment, thus giving your body everything it needs. Check out this link to learn more : http://blog.integrativenutrition.com/2008/04/16/seasonal-eating_43/

For example, spring time fruits and veggies are lighter, uplifting, and refreshing. They are meant to balance out the heavier foods we eat in the winter. Some foods that come into season for the spring are avocados, asparagus, lettuce, and sprouts. In the summer, it is best to eat foods like watermelon, peaches, raspberries, blueberries, and cucumbers. Some fall foods are sweet potatoes, pumpkin,  collard greens, brussel sprouts, butternut squash, acorn squash, apples, cranberries, and pomegranates. For winter, we are best off eating foods that warm us up (if we live in a colder climate) like wild mushrooms, turnips, potatoes, and onions.

Using herbs to flavor your food is also a great, healthy way to add flavor without salt. Fresh is always better to use and make sure you buy all different textures and avoid buying anything wilted looking.

Sweet veggies like yams, sweet potatoes, carrots, and onions, are great for adding the sweet taste into your diet and usually help people who have sugar cravings. Adding sweet veggies into your diet will almost guarantee the elimination or reduction of refined sugars such as cookies and cakes by curbing the sweet tooth.

Also, make sure you take advantage of the full flavor and healing properties of ginger and garlic. They are great for adding a zest to any dish as well as adding anti-biotic qualities. Ginger also helps sooth the stomach when it is upset.

As you can see, there is so much variety as far as fruits and veggies go. If you eat what is in season, then all throughout the year you will be feeding your body with the best nutrients, as well as keeping variety in your diet by switching it up and trying new things every few months.

Has this sparked any curiosity in you? I’d love to hear what you are thinking! Leave all questions and comments here for me on the blog.  Here’s To Your Health!!!

SEE BELOW FOR A GREAT FALL RECIPE 🙂

Stuffed Roasted Acorn

Posted on November 20th, 2009 by Integrative Nutrition

It’s that time of year.   Are you planning your Thanksgiving dinner menu?  Here is a recipe that is healthy and delicious!  Enjoy!

Stuffed Roasted Acorn

Prep Time:    10 minutes
Cooking Time:    45 minutes
Yields:    4 servings

Ingredients:   
2 acorn squash
2 tablespoons olive oil
2 cloves garlic, minced or pressed
Sea salt and pepper
½ cup toasted pumpkin seed, chopped
½ cup parsley, chopped

Stuffing:
1 tablespoon olive oil
1 onion, finely diced
1 tablespoon curry
¼ cup golden raisins or currants
1 cup cooked whole grain (quinoa, brown rice, millet, barley)
½ cup parsley, chopped
1 zucchini, diced
   
Directions:
1.    Preheat the oven to 375 degrees.
2.    Cut acorn squash in half and clean out seeds and fibers. Cut a very thin slice off bottom, so that acorn squash halves can sit flat like soup bowls.
3.    Brush with olive oil and distribute garlic evenly over 4 halves.
4.    Sprinkle with sea salt and pepper, place on a baking sheet and bake for 35 minutes.
5.    While squash is baking prepare stuffing.
6.    In a skillet heat oil and sauté onions, curry and raisins for 3 minutes. Add cooked grains andstir   for 5 minutes.
7.    Remove skillet from heat and mix in parsley and zucchini.
8.    Fill each squash cup with stuffing and top with chopped pumpkin seeds.
9.    Bake in the oven for 15-20 minutes or until the squash is soft (when a butter knife sinks into the squash with ease).
10.    Garnish with parsley and serve.

 

 

Workout Wednesday- “Missing the Gym” November 18, 2009

Filed under: Uncategorized — Erin Lanahan @ 6:31 am

Yep, that’s what I said…I am MISSING the gym. I have been so busy with school, work, artistic workshops, coaching, and expanding my business, that I have found little time or energy left over for me and my own health and workouts. I find that what has happened, is I’ve overloaded myself with so much “to do” that I have trouble resting. I am learning once again, the hard way, that not enough rest, will keep me out of the gym.

Last week I was so exhausted I hurt my back. Therefore, not only was I already not getting my usual workouts in, but for the last 5 days now, I’ve been pretty much immobile. I will finally go back to work tomorrow. My whole point here is…if you like to feel good, then treat yourself well. If I took rest when I really needed it, then I wouldn’t be forced to take rest as well as forced out of the gym for a week.

I am missing the gym because I know it is what I need to feel good. I have better energy, I feel cleaner, lighter on my feet, and happier when I am getting in my workouts. Knowing this, I will remember next time, to rest when I feel tired, because if  I don’t…my body will make me!

Work Smarter, NOT harder 🙂 What’s going on with you lately? Spill it here! Here’s To Your Health!

 

Nutrition Tuesday- “Healthy Shopping- Part 1” November 16, 2009

What’s up guys and girls! Today I want to talk to you a little bit about Healthy Shopping. There is a lot to cover so for now, I just want to cover as much about PRODUCE as I can in one blog 🙂

First of all you want to look for 100% certified USDA organic fruits and veggies. Most regular supermarkets will not carry it, so I suggest shopping at your local health food store or farmers market from now on, if you want fresh, organic produce. The reason why organic is so much better is because there is no radiation, no bio-engineering (which is when the food is genetically altered with steroids and hormones), there are no pesticides used on the food, and the food has been grown with NON-synthetic fertilizers. You know how the saying goes…”You are what you eat.” So be aware of what you are putting into your body, and treat yourself with respect. If you cannot find organic, or it is just a little too pricey for your budget right now, then it’s ok. Eating an array of non-organic veggies and fruits is better than not at all. However, make sure you look for the PLU code on the food. Organic foods have a 5 digit number and begin with a 9. Conventional fruits/veggies, that are not organic, but aren’t bio-engineered either, have a 4 digit number. WATCH OUT for any fruit or veggies that has a 5 digit number beginning with an 8!!! This means they have been bio-engineered, which means they have been pumped with hormones and chemicals to make them grow bigger and faster. These have been proven to be cancer causing. Stay away from foods with a PLU code of 5 digits that begin with an 8!!!

The next thing I wan to talk about is color. It is important to fill your cart with an array of colors because each color serves our body in a specific way. We need all the colors in order to function the best.

Green Foods– some examples include: kale, collard greens, and mustard. Greens are the #1 missing ingredient from American diets today. They provide our bodies with calcium, magnesium, iron, zinc, vitamins A, C, and E, fiber, folic acid, and chlorophyl. They purify the blood, strengthen the immune system, and LIFT THE SPIRIT 🙂 Experience an array of greens, but especially the dark leafy kind!

Red Foods– Red foods are rich in phytochemicals that reduce free radical damage, and support heart health and memory function. Some examples are: tomatoes, pomegranates, and red bell peppers.

Orange Foods– some examples include: oranges, sweet potatoes, and carrots. Just like our mothers said…orange foods help us see better! Orange foods support night vision, and the deep orange foods are rich in Beta Carotene and Vitamin C.

Yellow Foods– some examples include: yellow squash, yellow peppers, bananas, and pineapples. Yellow foods are great for improving our circulation and strengthening our immune system!

White Foods– some examples include: artichokes, fennel, parsnips, and onions. White foods are known for being like  “Nature’s Pharmacy.” They help reduce blood pressure and LDL cholesterol (the bad kind). Also, ginger, garlic, and onions have anti-viral and anti-bacterial phytochemicals so they can be used as natural antibiotics.

Blue and Purple Foods– some examples include grapes and eggplant. These foods are rich in very powerful antioxidants that prevent early signs of aging and heart disease!

Another thing to be looking for when shopping for produce is the TEXTURE. Different textures will ensure you are getting a variety of nutrients as well as a more interesting eating experience. Pick delicate and leafy textures, dense and strong, and others that are light and crispy. For example pair some arugula with sweet potatoes or roasted red peppers. This will make eating not only more interesting, but your meals will feel more filling as well.

Next week I will continue on the subject of Healthy Shopping. I intend to cover Seasonal Eating, Dairy, Meat, Fish, Sea Vegetables, Herbs and Spices, Cereals and Snacks, etc. over the next couple weeks. It is my goal to help create awareness among Americans about how to really shop and eat healthy for themselves and their families. As you know, I am attending New York’s Institute for Integrative Nutrtion, so I am learning just how much information there is that very few people are aware of. This makes it difficult for Americans to know what the truth is about how to feed themselves and others. Stay tuned! Also, if you have your own, personal questions about how to eat and shop healthy, please leave them here for me on the blog and I will be sure to address them!

 

Holistic Thursday- “The Observer Self” November 12, 2009

Heron by ajagendorf25

Be the Observer Self

Woooooo Hooooo, Today was an intense day for me! It was one of those days where I felt like I was being tempted into battle with my own head. Have you ever experienced what I am talking about, you know, all that chatter in your head telling you a million different things that have one intention…to make you feel like crap? Yes, I admit it…I still have to work hard at feeling and thus radiating joy some days. Days like today are a constant struggle to shift my thoughts, remind myself to be gentle and loving towards myself and others, and to not entertain, or give power to, the thoughts that do not serve my highest good. Even when I know what I need to do, it can feel so bad to feel so much resistance toward doing the best thing for myself, which is not feeding into the lies and b.s. in my head.

Our ego voice can speak so loudly sometimes. It is important that we recognize the difference between it and our true selves. Our most authentic self is one that only loves all people and things unconditionally. My highest self intends peace and happiness for me, so anything that causes chaos, stress, and pain is not coming from a good place. Therefore, as we begin to hear these chattering voices tell us very discouraging things, it is up to us to have a default mode of shifting into our observer self, so we can just observe what is happening without getting caught up in it.

Today I realized that my default mode is still somewhat in victim mode, or in other words, “poor me” mode 🙂 It was not easy to accept, however, at least I am aware now. By tonight, I can feel grateful that all the yuck of today actually created a lot of awareness for me. Now that I see I am still defaulting into old habits that do not serve me, I can work on changing them. Once I really got the hang of this today, I remembered everything I know about the observer self and ego self relationship. I simply observed my ego trying with all its mite to take me down, ruin my day, and send me home all beat up. Instead of allowing it to or trying to fight back, I just softly said, “Thank you for your advice. I know you are just trying to help me, however I do not need your help. You can take a seat. I got this covered today.” At first I had to say it over and over, but overall, I won. I got through this day with integrity, I had some good laughs with a good friend, and actually had an enjoyable day.

Next time you are all up in your head, beating yourself up for something, or listening to the voices calling you bad, not good enough, stupid, whatever…take a pause. Take a few deep breaths, and then simply and calmly tell that voice and its negativity, that you acknowledge it, but do not need its help. See what happens. Be the observer self! Let me know your thoughts and questions! Leave them here for me on the blog. Here’s To Your Health!!!

Check out this link http://kathyberman.com/2009/10/mental-finding-your-observer-self/ as well as the one above (click on Be the observer self), for some cool insight into what the Observer self is vs. the Ego self, and how to become more of the observer. Cheers!

 

Workout Wednesday- “No Pain, No Gain???” November 11, 2009

Ok, so we have all heard the saying, No Pain, No Gain. I cannot support this 100% of the time. There comes a point when we cross the line and pain is bad for us. Yes, one must work hard, and bare rigorous exercise and be brutally committed if loosing weight is something he/she really wants to do, or must do to live. But working hard and pushing physical boundaries must also be accompanied with myofascial release and body work, to ensure that the body is being taken care of in the process.

If we are not trained to use our bodies correctly, then any type of movement we do will just reinforce this incorrect alignment in our structure. That is why people suffer from aches and pains. If we push ourselves, or someone pushes us, to do such strenuous exercise, it can be potentially harmful if we are not conscious of the adverse effects of not training properly. I recommend those who want to train hard, also learn to train smart and do it with awareness and conscious actions. Please read my article on self-myofascial release.  Also, if you have any questions about how you can make sure you lose weight by working smarter, not harder…please leave them here for me on the blog:) Thanks so much! Here’s To Your Health!!!

 

Nutrition Tuesday- “Food for the Soul” November 8, 2009

Hey everyone! Yesssss I am back on the blog, YAY! There have been a lot of changes in my life recently and I have a lot on my plate. However, I am embracing all of it, because it is all amazing stuff and I feel so blessed that I get to have this life and do what I love everyday with people like you!

Ok, lets get down to fitness shall we??? Lately I have been doing a lot of reading, a ton of studying, personal development and growth, and feel as though I am expanding every day. That is a very cool feeling. Remember when I talked about Primary and Secondary Food a while back (see article to refer to)? Well, I have basically been feeding my soul with the best nutrients around…wisdom, awareness, spirituality, and new exercises and healing methods. That’s right people, my soul is being fed. Food that we eat is definitely becoming a secondary food to me, as I begin to get more and more fulfilled in the other areas i n my life. As I have said in previous articles, it is sooo important to have balance between your leisure time, work time, exercise time, spiritual practice time, school time, relationship time, etc. Also, find out what really feeds your soul and start serving yourself the right portions of it each day or week.

I have to share with you all just how excited I am to be back on the blog. I needed to take a small break to get some other things situated in my life, but now I am back with new ideas, fresh knowledge, and pure inspiration:)  I have so much to share with you over the coming months about what I am learning at New York’s Institution for Integrative Nutrition, what I am learning from my guru Karl List, and what I continue to learn every day just by living my life in alignment with my highest passion and purpose. I look forward to helping to educate you on how to make better food choices, how to shop for whole foods that you can trust, and how to eat in ways that satisfy you as well as keep your body at an ideal weight. Also, we will be exploring all the ways in which you may be able to feed your soul!

What types of things feed your soul that you know of? For example, what brings you pure joy and happiness? What things make you feel so good, to the core of your being? What things pull you into action without you having to try? What is the language of your heart? Let’s start there! Please leave all your questions and comments for me on the blog.I can’t wait, and look forward to, hearing from you and all about the cravings of your soul! Here’s To Your Health!!!

The Circle of Life is a great tool to use for you to make sure you are achieving balance in your persoanl and professional life!!!!

 

 
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