Friday, March 20, 2020

How to not eat your entire stash of food in one day...

So most of us are home all day every day now. If you're like me, I walk into my kitchen no less than 10 times an hour and frequently (okay, like very single time) just need a "little something" to eat. It dawned on me that even though I bought a bit extra for the next few weeks, if I (and my family) continue our eating habits as they are now, we will be out of all food like tomorrow. Anyone else?

I've come up with a couple things that are helping us eat in a healthy and measured way and perhaps they will be helpful for someone else out there as well.

First, I would like to say that stress-eating is a totally normal reaction to the pressure and changes that are on us in this current situation. In fact, stress-eating isn't just something made up, it's proven to be a coping method for the extra cortisol in our body to make us feel better by increasing our feel-good hormones in our brain when we eat something sugary or fatty. But then those hormones drop and we crave sugar or fat or both's a cycle. So have some grace for yourself and come up with your own way (or take mine) to regulate that stress and how you eat.

3 Ways to Stop Eating ALL the Food:

1. Have a schedule. We have found it sooooo helpful (especially with the kids) to have certain eating times. This is not to say that we aren't flexible when we need to be but it's been great to have a routine most days:

  •    8 a.m. Breakfast
  •    10:30 a.m Snack
  •   12:30 p.m. Lunch
  •    3 p.m. Snack
  •    6 p.m. Dinner
  •   7 a.m. Post Dinner Treat (sometimes)

2. Plan our your meals (or at least dinner). We have a chalkboard (check it out) that we write our meals on so I know what we are making for dinner. It sounds simple or maybe a bit like a drag, but it's a lifesaver even in normal times. And, per the picture, doesn’t have to be fancy. 

 When it dawned on me that I will have to make dinner for my family ever. single. night. I was at a loss. Usually, I'm out at least three nights a week with friends or on a date with my husband or at games/practices so this 7 days a week deal felt brutal. BUT with a plan, it's WAY less overwhelming and completely doable. Also, everyone in the house gets to choose one of the meals which makes it less likely that people (kids) aren't complaining as much.

3. Make a "snack" basket. This is a very new concept for me, but I saw one of my friends do it for her kids (they were asking for snacks constantly) and I thought "Gosh...I need that for ME!" Basically, you put the snacks you feel are reasonable for you to eat in a day in a basket and once they are gone, you are done snacking. The trick here is to make sure you have some of your favorites and that you have enough. It not only provides a limit, it also shows you that you have had enough instead of grabbing a handful of a million different things and not remembering most of it.

What are your ways to not eat all day every day while staying at home? We would all love tips and tricks!


Tuesday, March 17, 2020

A Special 21-Day Wellness Challenge to Stay Connected and Feel Your Best!

Missing the gym? Missing community? Missing...well...everything right now? I'm totally there too. That's why I'm swiftly rolling out an all NEW E. H. Fitness 21-Day Wellness Challenge. What does that even mean as things cancel all around us and we are staying home? Well, let me tell you.
This 21 Day Wellness Challenge will include:  
  • Membership to a private Facebook group
  • Flexible food lists and recipes to help you stay your healthiest and feel your best
  • Daily workout schedule
  • Three LIVE workouts every week (don't worry, if you miss them, they will still be posted)
  • A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a community of people doing the same work.
  • Daily engagement to help us stay positive and sane
  • Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
  • NO supplements or gimmicks...just food...the kind you cook at home, pick up or have delivered.
  • All for $29 payable via PayPal* or Venmo (erin-heide)

Are you in? Ready to choose to feel better and ditch some unhealthy habits during our time away from work and activities? Ya know...when you feel better you look what's there to lose? (Except for maybe some stress, tension and maybe even body fat.)

Click here to e-mail me that you are IN and ready to take control of your health and attitude while staying at home for the next few weeks. 

*as soon as you pay, you will be added to the private Facebook group! :)

Sunday, March 15, 2020

Double Chocolate Protein Muffins

I redid the Double Chocolate Raspberry Muffins to add protein, reduce sugar and eliminate some hard to come-by items in the pantry...they are still just soooooo good!

E. H. Fitness Double Chocolate Protein Muffins

What you need:
  • 3/4 cup dry old fashioned oatmeal
  • 1/4 cup honey
  • 1/4 cup maple syrup
  • 12 drops liquid stevia
  • 1/2 cup plain pea protein powder* 
  • 1/2 cup unsweetened cocoa powder
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3/4 cup dairy free semi-sweet chocolate chips                                                                      (Trader Joe's regular chocolate chips are dairy-free!)
  • 3/4 cup unsweetened almond or coconut milk
  • 1/4 cup plus 1 tbsp unsweetened apple sauce (you can use oil here as well)
  • 2 teaspoons vanilla extract
  • 2 room temp eggs
What you do:
  1. Preheat the oven to 350 degrees
  2. Line muffin tins with liners (or grease them)
  3. Put oats into a blender or food processor for 30 seconds (to make oat flour)
  4. Combine all dry ingredients in a large bowl and mix well, add chocolate chips
  5. Combine all wet ingredients in a separate bowl (make sure to whisk eggs)
  6. Mix wet and dry ingredients together 
  7. Put about 1/4 cup mixture into each liner
  8. Bake for 20-23 minutes.
  9. Cool before diving in!

*I find my plain pea protein powder for $11 at Trader Joes. But regular vanilla or chocolate protein powder will do great as well...just eliminate the stevia and one tsp vanilla!

Friday, March 13, 2020

Can Exercise Boost Immunity? Yep!

Exercise is good for heat health, bone density, healthy weight/body fat percentage and stress reduction. But did you know it can also keep you from getting sick? What?! Mind. Blown. Is there anything exercise can't do?!

When we move our bodies, our whole system gets stronger...including our immune system. When you exercise circulation improves and increases which means that the cells and such of the immune system move quickly and freely through the body doing their good work. Exercise can also increase the amount of immune cells each time we work out AND send them to places in the body more likely to be infected ...pretty amazing right?

Does that mean that you should become an exercise addict or run yourself into the ground? Nope. Don't do that....that can cause a different body response. It's important to give yourself rest after working out, plus, it doesn't have to be a crazy intense workout either. Walking at a moderate pace for 30 minutes most days of the week and throwing in some strength training 2-3 days a week is a great way to keep your body healthy.

If you are new to exercise, working with a personal trainer is a great way to get started. Your trainer can make sure you have correct form and are lifting the right amount of weight for your body and fitness level. If you already work out, keep it up! If your gym closes for a bit or you need to stay home, use body weight exercises and go for a walk/run/bike outside to get fresh air. Here's a quick little workout to get your heart-rate up and muscles stronger....and you can do it anywhere!

Heading to the gym? Make sure to practice really really good hygiene: wash hands before and after your workout and wipe off equipment before and after use. Might seem like overkill, but it's good for you and the next person to use it.

Stay-at-Home Workout

Avoiding germs? Gym closed? Don't fear! I've got you covered with this 30-minute workout. You don't even need any equipment...just your body!

Stay-at-Home Workout

Warm up: 3 minutes walking lunges (or 100 reps)

Workout: 20 seconds of work followed by 10 seconds of rest...repeat a total of 8 times per exercise or pair of exercises.

1. Jumping jacks
2. Squats/wall sits (Have fun with them and change up the leg position)
3. Butt kicks (Get funky and have your legs in close and then out wide)
4. Bicycle crunches/Russian twists (not feeling the burn? Straighten the legs!)
5. Jump squats (same deal as the squats, play around with foot positions)
6. Single leg bridges (switch legs after 4 rounds)


Monday, March 9, 2020

Mouth-Watering Meatloaf

This meatloaf is clean, simple, delicious and excellent as left overs. I've simply adapted Ina Garten's amazing meatloaf recipe to be gluten free and cleaner.

What you need: 

  • 2 smallish white onions, finely chopped
  • 2 lbs ground turkey (I love turkey but you could totally go with beef)
  • 1 tbsp tomato paste
  • 1/2 cup quick oats 
  • 1 tsp thyme (I use dried  if fresh isn’t available and crush in between my fingers to make it more potent!)
  • 1 tsp salt
  • 1 tsp ground pepper
  • 2 tbsp coconut aminos 
  • 1/3 cup chicken, beef or vegetable broth
  • 2 eggs
  • 2 tbsp avocado oil (or oil of your choice) 

What you do:

  1. Pre-heat oben to 325 degrees 
  2. Heat the olive oil on medium heat
  3. Saute onions for a few minutes until they turn a bit translucent but not brown
  4. Add the thyme, salt, ground pepper, coconut aminos and broth-stir together.
  5. Remove from the heat to let cool a bit
  6. In a separate bowl, mix the meat, oatmeal and eggs. I prefer to use my hands, but a fork will do too. Add the onion mixture.
  7. On a parchment paper lined cookie sheet, form a 2 inch high “loaf”...mine usually looks pretty interesting...but it doesn’t matter 🤗.
  8. Bake for 1 hour or until it’s cooked...I also recommend putting a oven safe pan of water in your oven when you bake it it doesn’t dry out!

These freeze well and are delicious after a minute in the microwave. 

Wednesday, March 4, 2020

What I buy...and where I buy it...

I feel like I hear all the time that eating healthy is just too expensive, that people can't find good produce and that things just need to be more convenient to eat healthy most of the time. Well, I'm here to tell you that it doesn't have to be costly to eat right, that there is good produce to be found in the right places and that there are more options now than ever for healthy convenience food.

I go to three stores every week and then Costco every other week. I know that it sounds like a lot, but I know exactly what I'm going to get at each store for the most part. I also know which stores have the best produce and what meats to buys where and the best of the best healthy food that is quick! It's taken me a while, but I have it down to a science for my family and I and if I can save someone time and $$, then yay!!

Here are my go to foods at the best prices and the best stores at which to get them:

Aldi: If you haven't tried are truly missing out.

  • Greens of any kind...I love their organic selection
  • Peppers
  • Celery
  • Snapeas
  • Necterines
  • Carrots
  • Sweet potatoes
  • White potatoes
  • Onions
  • Zucchini
  • Bagged salad kits
  • Eggs
  • Almond Milk
  • Bacon
  • Full fat plain Greek yogurt
  • All canned goods including tuna
  • Oatmeal
  • 100% pure maple syrup
  • Rice cakes
  • Guacamole
  • Fresh salsa
  • Hummus
  • Chicken Sausage
  • Fresh Chicken breast
  • Pork tenderloin
  • Pork shoulder
  • Hamburger 
  • Ground turkey
  • Steam bags of frozen broccoli, California medley, Asian stir-fry
  • Frozen berries
  • Frozen quinoa meals (add some cauliflower rice to fill them out with more veggies)
  • Apple Cider Vineager
  • Coconut Oil
  • Avocado Oil
  • Coconut Sugar
  • Gluten-free bread/snacks

Trader Joe's

  • Spaghetti squash 
  • Butternut squash (found already cubed if in a time crunch)
  • Frozen cauliflower rice
  • Frozen cauliflower fried rice
  • Frozen brown rice (steam in bag)
  • Jazz apples (if you haven't tried're welcome for introducing you!)
  • Frozen "Hodge Podge" veggie mix...good with anything!
  • Natural peanut butter (just salt and peanuts)
  • Dried, unsweetened mango
  • 1/2 the salt roasted almonds
  • Plantain chips
  • Hummus
  • Spices
  • Dairy free chocolate chips 
  • Dark chocolate
  • Coffee
  • Chomps Turkey sticks (no sugar!)
  • Popcorn kernels
  • RX Bars (always $1.99 each)
  • Wine (my favorite Cab right now is Lazy Bones and it's $6.99!)


  • Bars: Lara Bars, Quest Bars and Amrita (almost always less expensive here-sometimes RX bars are a dollar-what?!)
  • Daiya dairy free cheese
  • Mikey's grain free pizza crusts (frozen)
  • Avocados...they are the best and they are really really inexpensive here
  • Berries of all kinds
  • Turkey the deli's slices like you would do for Thanksgiving...amazing!)
  • Rotisserie chicken (no added junk)


  • Veggie tray-soooo convenient for those weeks that you don't want to cut up veggies
  • Frozen wild caught Alaskan salmon
  • Protein Powder 
  • Collagen (it's the least pricey sooooooo much!)
  • Chicken sausage (frozen section)
  • Kirkland Protein Bars (similar to quest but I think they're better)
  • La Croix

Monday, February 24, 2020

Blueberry Muffin Make-Over

I made these delicious, anything-but-dry, gluten/dairy-free muffins this weekend and they were a hit. With a cup of coffee, yummy perfection.

As with lots of things, you can do tons of subs if you don't have some of the ingredients. For example, you can sub out any of the "flours" for other flours, sub out the oil for applesauce, the coconut sugar for honey, etc.

E. H. Fitness Blueberry Muffin Make-Over
What you need: 
  • Muffin liners (or spray for the muffin tin)
  • 1 cup dry old fashion oats made into flour 
  • 1/2 cup coconut flour
  • 1/2 cup coconut sugar
  • 1/2 teaspoon salt
  • 2 teaspoons baking powder
  • 1/3 cup unsweetened almond milk
  • 1/3 cup avocado oil
  • 1/4 cup maple syrup (pure)
  • 1 large egg
  • 1 teaspoon vanilla
  • 6 oz fresh blueberries
What you do:
  1. Preheat oven to 350 degrees.
  2. Line or spray muffin tin
  3. Put oats and coconut sugar in blender and blend on high for 30 seconds (this is a two for one make oat flours and make the coconut sugar less grainy)
  4. If you are concerned the blueberries will sink to the bottom of the muffins while baking, simple toss a bit of the oat/coconut sugar mix on them and toss.
  5. Mix all dry ingredients together in a medium bowl
  6. Mix all wet ingredients together in a larger bowl
  7. Lightly mix the dry ingredients into the dry ingredients
  8. Gently fold in the blueberries
  9. Put about 1/4 cup of the mixture into each muffin liner
  10. Bake for about 23 minutes
Cool...and enjoy!

Tuesday, February 18, 2020

A Gentle and Flexible Challenge to decrease inflammation, increase energy and help you feel your best!

It's here! A brand new E. H. Fitness 21 Day Challenge. This one is special because we will be easing ourselves into intermittent's a bit more flexible than the challenges that have preceded it. So if you've been wanting to try IF but have been nervous about taking the plunge, this gentle introduction to IF is for you! We will be learning all the ways that IF can benefit our bodies and's going to be a great time!

So if you're ready to:
  • Get sugar cravings under control
  • Sleep better
  • Build strength without having to step into a gym
  • Eat real food to fuel your body
  • Decrease body fat
  • Reduce inflammation

...join me for E.H. Fitness' newest 21 day challenge...and go into spring feeling your best!

There are NO supplements, pre-packaged foods to buy or long hours in the gym. Just real food and quick workouts to help increase energy, promote better sleep, decrease anxiety and maybe even shed some body fat.

Here's what you can expect when you sign up:

  • Membership to a private Facebook group with daily encouragement, workouts and tips
  • Suggested food guide and recipes
  • Sample Grocery list
  • Workouts
  • A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a group of people doing the same work.
  • Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
  • NO supplements or gimmicks...just food...the kind you eat out, cook at home or pick up on the go.
  • All for $29 payable via PayPal* or Venmo*
Are you in? Ready to choose to feel better and ditch some unhealthy habits? Ya know...when you feel better you look what's there to lose?

E-mail me @ me that you are IN.

*as soon as the PayPal or Venmo invoice/request is paid, you will be added to the private Facebook group! :)

Monday, February 17, 2020

Feeling Blue This Winter? These 3 Things Can Help!

We’ve survived the holidays, cheers our way through football season (CHIEFS!) and now we are really into winter. And with winter's short days, cloudy skies and freezing temperatures comes the winter blues. You might start feel sad, low energy, sleepy and just plain not-yourself around this time of year. You can help yourself get through the winter-funk with a (genuine) smile on your face by eating certain foods, exercising and getting it on between the sheets.

Foods that make us happy:

Nourish the happy part of the brain by eating these foods often. Studies suggests that what we eat matters and, in fact, some foods can act like antidepressants!

Chocolate: It’s not your imagination; chocolate makes us feel good. Eating chocolate triggers the release of the feel-good hormone serotonin as well as endorphins which give us a feeling of euphoria. So slowly enjoy about 100 calories of chocolate (darker the better) if you need a pick-me-up without having to worry about your waist-line.

Green Leafy Greens: Spinach and Kale contain a B-vitamin called folate which maintains normal levels of serotonin. People that get the recommended dietary allowance of 400 micrograms of folate a day, also show a decreased risk of depression.

Walnuts and Salmon: The Omega-3 fatty acids found in foods like walnuts and salmon have been shown to decrease depression symptoms. 

Healthy Carbs: Carbohydrates make us feel good. They enable us to release tryptophan which is converted into that feel good hormone serotonin. So be sure to eat plenty of whole grain carbs such as oatmeal, whole wheat pasta and brown rice.

A couple foods that will make your crash and burn…

Alcohol: Your wine, beer or cocktails might make you feel good in the short term, but alcohol is a depressant, so if you’re feeling down in the dumps, skip the adult beverage and opt sparkling water with a splash of 100% fruit juice.

Sugary food: You just read that carbs boost mood, but not all carbs are created equal. Things like cookies, cake and white bread are made of high-glycemic ingredients that cause the “sugar crash.” So avoid them to get rid of the blues.

Move and improve your mood

Perhaps a reason that many of us feel so down and out during the dead of winter is that we are less active. Exercise is good for a ton of things like maintaining a healthy weight, decreasing the risk of heart disease and cancer, and relieving the symptoms of arthritis. It also helps relieve depression.

Get high (on exercise).Ever heard of a runners high? That’s not just a made up thing that runners tell you about to get your butt up and out running with them. When you exercise, your brain releases endorphins and neurotransmitters which are feel good chemicals in the brain.

Turn the heat up. Exercise increases body temperature which has a relaxing effect on the body…so in the winter it’s waaaay good!

Zone out. Doing exercise can take your mind off of whatever is getting to you, whether it is the weather outside or the let down after the holidays, going to your favorite exercise class or lifting weights can help you focus on something good you’re doing for your body.

Make new friends and keep the old. Being around people is an instant pick me up, so grab a friend, bundle up and go for a walk together or join a gym where you know people that will become your workout buddies.

Get happy between the sheets.

Sex, like exercise, is good for the heart, immune system and mood. The act of sex releases endorphins which act the same as morphine…they mellow you out as well as block pain and give you a sense of euphoria. So even though the blues can decrease your sex drive, just do it and to reap the benefits of a healthy sex life.

SAD? Seek help…

There is a type of depression called Seasonal Affective Disorder or SAD. If you experience the following symptoms particularly during the cold, cloudy winter months, talk to a healthcare professional.

  • Hopelessness
  • Anxiety
  • Loss of energy
  • Social withdrawal
  • Weight gain
  • Over sleeping
SAD is real and treatable. To find out more, click here

Double Chocolate Raspberry Muffins

My house if full of 3rd graders (we are in the middle of another 4-day-weekend...whoop). So I decided to create a chocolaty, raspberry muffin...and they are too good. They are dairy, gluten and soy free and you can't even tell. This is a great recipe because you can sub so much of it out. Don't have avocado oil? No problem, use coconut or olive oil. Don't have coconut sugar? No problem, use maple syrup. Don't have coconut flour? No problem, just use more oatmeal!

Let me know what you think and how you changed it up!

E. H. Fitness Double Chocolate Raspberry Muffins

What you need:
  • 1 cup dry old fashioned oatmeal
  • 1/2 cup coconut sugar
  • 1/4 cup coconut flour 
  • 1/2 cup unsweetened cocoa powder
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3/4 cup dairy free semi-sweet chocolate chips                                                                      (Trader Joe's regular chocolate chips are dairy-free!)
  • 3/4 cup unsweetened almond or coconut milk
  • 5 tablespoons avocado oil
  • 2 teaspoons vanilla extract
  • 2 room temp eggs
  • 1/4 cup honey
  • 3/4 cup raspberries (fresh or thawed from frozen)
What you do:
  1. Preheat the oven to 350 degrees
  2. Line muffin tins with liners (or grease them)
  3. Put oats and sugar into a blender or food processor for 30 seconds (to make oat flour and grind the course sugar a bit for texture sake)
  4. Combine all dry ingredients in a large bowl and mix well, add chocolate chips
  5. Combine all wet ingredients in a separate bowl (make sure to whisk eggs)
  6. Add raspberries to the wet ingredients and smash a bit with a fork
  7.  Mix wet and dry ingredients together 
  8. Put about 1/4 cup mixture into each liner
  9. Bake for 20-23 minutes.
  10. Cool before diving in!

Sunday, February 16, 2020

Crazy-Busy-Sunday Workout

Crazy Busy Day Workout
(Full body in less than 20 minutes!)

Start with

🔥100 Walking Lunges
🔥100 Jumping Jacks
🔥100 Second Plank

Go through the following sequence 3 times as fast as possible (with good form).

🔥12 Butt Kicks and 12 Jump Squats
🔥12 Push Ups
🔥12 Butt Kicks and 12 Jump Squats
🔥12 single leg bridges (each side)
🔥12 Butt Kicks and 12 Jump Squats
🔥50 Bicycle Crunches (each side)


Wednesday, January 22, 2020

Keep Warm While Working Out in the Cold

It’s winter in the Midwest, so that means fair weather one day and then cold fronts the next. Don’t get caught in the frigid temps without knowing how to workout safely in the cold. In fact, outdoor lovers just need to follow a few simple tips.

  • Cover Up: When we are cold, our body focuses most of its heating effort to the core to protect our heart and other organs. Therefore, make sure to cover up your extremities (arms and legs, hands and feet as well as your head/ears).
  • Choose layers: Our bodies generate a great deal of heat when we exercise…enough to make it feel as much as 30 degrees warmer that the actual temperature, so dress in layers when exercising outside; you can always take off clothing as you start to heat up and put layers back on if needed. Wear fabric that is a synthetic moister wicking material as your first layer then proceed with cotton or fleece layers as well as a waterproof layer if it is snowing or raining. For those with asthma or working out in temperatures below freezing (sub 32 degrees), cover your mouth with a scarf or mask.
  • Keep hydrated: Even if you don’t feel thirsty or sweaty, you need to drink lots of water. The recommended amounts are the same for cold weather as they are for hot weather: 8 oz of water before the workout, 4 oz every 15 minutes of activity and 8 oz post workout. You can still get dehydrated in the cold so drink up.
  • Check the weather: Before you venture out on your walk, run, hike, etc. make sure that the conditions in your area are safe. Snowstorms, icy conditions, hail and driving rain are not appropriate weather in which to exercise. 

Too dangerous to workout in the great outdoors or can’t get to the gym because of the road conditions? No problem, click here for the Snowed-In Workout for a total body indoor workout that combines both strength and cardiovascular training.

BE ALERT: Can you recognize hypothermia?

Hypothermia occurs when the core body temperature falls below 95 degrees. This is a serious condition which can cause irregular heart beat and even death if not treated immediately. If you’re working out outdoors in the cold, watch for these signs of hypothermia.

  • Excessive shivering
  • Drowsiness
  • Confusion
  • Slurred speech
  • Exhaustion

Get medical help immediately if you feel these indicators or think you or someone you know might be suffering from hypothermia.

Friday, January 17, 2020

A Iced-In Workout to Thaw You Out

It’s a cold one outside and there is ice everywhere in the Kansas City area. My classes today were cancelled so this is the workout I'll do as soon as I publish this post. Want to join me? If you are stuck inside and need a good sweat session, check out the workout below.

E.H. Fitness 8 x 8 Full Body Workout

Do each of the eight exercises below (after your lunging warm up) for 20 seconds then take a 10 second rest. After finishing all eight exercises (a "round") do a 30 second plank before repeating the round at least EIGHT times...I'm going for TEN.

Warm up: 100 traveling lunges

1. Jumping Jacks
2. Single Leg Bridge (right leg)
3. Single Leg Bridge (left leg)
4. Butt Kicks
5. Wall Sit
6. Tricep dips
7. Jump Squats
8. Push ups

You have at least 8 times through the workout so get creative! Vary your leg width on the wall sits and jump squats or do different kinds of push ups and planks or put your heel on a chair or step while doing the bridges. OR, if you're feeling "extra" today, shorten your breaks if that feels okay.

Need a playlist to motivate you through the here for one of my favorites.