Wait, hold on..it's not true?

Okay so I'm guilty of believing the myth that I'm about to debunk.  Fat does not, I repeat, does not make you fat!  When I first started losing weight I was super uneducated about health and believed everything that I heard from all sorts of media sources over the years.  As a society we've been brainwashed that fat is the enemy and that we need to cut it out of our diet completely in order to lose weight.  I understand because between the news, internet sources, advertisements, television shows, word of mouth, fad diet books, and even walking up and down the grocery aisles we're told to say NO to fat.  It's around us everywhere;  Low-fat cheeses, reduced fat chips, non-fat milk, 98% fat free soups, 99% fat free yogurts, 50% reduced fat crackers, etc.  My main emphasis of this post is for everyone to have a better understanding of fat, it's importance for our body, and to understand that all fat is not bad for you!  


Let's jam out some important nutritional facts! So as I stated earlier the fact that you eat fat does not create the fat on your body.  The reason why people gain weight is simply because they are eating too much (too many calories) and are consuming foods of poor quality. A calorie is a unit of energy and fat is a stored energy.  Therefore, if you consume too much energy whether it be fats, protein, or carbohydrates (the three macronutrients) you're most likely going to gain weight because there is an energy surplus.


There are 4 types of fat: Trans fat, saturated fats, polyunsaturated fat, monounsaturated fats.  Trans fats are formed when hydrogen is added to liquid vegetable oils to make them more solid.  More commonly, you'll see this on food labels as partially hydrogenated oils.  Since this fat is industrially manufactured it should be avoided at all costs!  Typically trans fat can be found in fried and highly processed foods.  Saturated fats are derived from animal and some plant-based sources such as dairy, meat, eggs, coconut/palm kernel oils.  When consumed in moderation saturated fats do not impose any danger to your health.  Monounsaturated fats and polyunsaturated fats are the two healthier fats.  Some studies have shown that these fats in moderation can lower LDL (bad) cholesterol.  Avocados, olives, olive oil, almonds, and canola oil are examples of monounsaturated fats.  Safflower, sesame, corn, and soybean oils are examples of polyunsaturated fats.  Besides acting a source of energy, fat actually transports important micronutrients throughout the body (Vitamins A, D, E, and K).  Additionally, fatty acids in the body are known to elevate mood, improve cognitive function, improve vision, and lower the risk of cardiovascular disease.


If you take one thing from this post it is that we need to healthy fats in moderation to have a well-balanced diet.  Think quality and quantity!  Based on some readings that I did it seems that a healthy range for fat consumption is 20-35% of your daily caloric intake. Alright time to go eat some avocado - bye!

Strut Your Stuff

I remember a couple years back when I first saw Morgan Spurlock's documentary Super Size Me (which I'm sure I'll address at a later point) I was shocked to discover that the average American takes roughly 5,000 steps a day.  This is only half the amount that is recommended to take on a daily basis.  After reading article after article it seems like taking 10,000 steps or approximately 5 miles (depending on your stride) seems to be a good number to strive for to living a healthy lifestyle.

On top of exercising at the gym, I knew that I wanted to reach this goal so alterations in my day to day routine had to be changed.  The first thing I did was purchase a pedometer to track my steps. Last April, I was surprised to discover that everyday I was taking just over 4,000 steps a day.  Shocked by this extremely low number I became more aware of how much I moved around just as I did with how much water I was consuming.  I made minor changes that made major differences.  Working in New York City, I began to take brisk walks on my lunch break adding an additional 3,000 or so steps to my daily count.  Additionally, I made smaller changes like taking the stairs instead of the elevator or walking to stores that were within reason instead of taking my car or public transportation.

It's incredible how these changes really increased the amount of walking I did and still do to this day.  I used to be the girl that everyone passed on the street because I was so slow and slouchy, but now I'm that power-walker that's zipping by everyone.  Walking is a great way to clear your mind, become empowered by doing something for yourself, and of course burn those calories!  Over time you'll see you'll be walking faster and with more confidence.  I challenge everyone out there to purchase a basic pedometer (you can get one for under $20) and try to take about 10,000 steps a day.  Depending on your fitness level, working up to 10,000 over a period of a couple of days, weeks, or months might be your best bet.  Walking - it does the body good!

Trying Is Planning To Fail

Have you ever wondered how the language you use shapes how you think?  Eleven months ago I came to a crossroad where I had two simple choices regarding my overall health.  It was to either be miserable and continue down the same unhealthy path I have been for years or make a permanent lifestyle change and live a very happy and fulfilling life.  I knew I wanted to make a change, but after examining how I spoke of my health goals it was going to be a far reach with my attitude.  One of the primary reasons why I was successful this time around was because I completely eliminated the word 'try' from my vocabulary.

All too often I'd say or nowadays hear others say "I tried to lose weight", "I'm trying to eat healthier", "I try to go to the gym", "I try to change, but nothing's working", etc.  No people, we cannot be using this kind of language!  As the title of this blog states trying is planning to fail.  The word 'try' does not imply certainty and allows room for failure and poor excuses.  I realized that when I began to change my language in a positively affirming way the goals I set out for myself became more achievable.  "I am" became a frequent phrase in my day to day conversations.

Everyone has the innate ability to make positive changes in their lives, but the first step really comes from within you.  Here's a simple exercise: Write down all the goals that you want to accomplish whether they be big or small, short-term or long-term, health-related or not.  The key is to do so using the positive affirmation "I am" and then begin incorporating this vernacular in the brand-new positive you.

Here's a few examples:
I am going to go to the gym 3-4 times a week
I am going to go to my favorite yoga class once a week.
I am going to incorporate more fruits and vegetables in my diet.
I am going to give up drinking diet soda and using artificial sweeteners.
I am going to go for a walk every morning before work.
I am going stop eating fast food and avoid processed foods when possible.

Easy enough, right?  Don't try, just do!

H2-Uh-Oh!?

Water - it's everywhere, but yet many of us don't drink nearly enough of it on a daily basis.  The most common excuse I hear people say is "I was so busy that I forgot".  Before I started my weight loss journey I too was guilty as charged with this excuse.  If I drank two 8 ounce glasses by the end of the day it was an accomplishment.  You might also be thinking that can of soda, cup of coffee, or bottle of beer have water in them so that must be sufficient. I applaud the attempt, but those aren't healthy fluids because they are dehydrating while water, the most pure fluid you can consume, obviously hydrates the body and has no calories or additives.

So what did I do to change my poor hydration habits?  Well first things first I set a goal to completely cut out all soda and other carbonated sugary beverages.  Next, I replaced these drinks that I would normally consume with my meals with water.  Drinking a glass of water before a meal not only helps fill you up, but you're less inclined to overeat (often times we actually mistake dehydration with hunger!).  To get a little flavor occasionally I'll add a wedge of lemon or lime to my water or I'll have sodium-free sparkling water.  Today, you'll usually see me sporting my reusable water bottle whether I'm at home, work, gym or out running errands.  I make it a point to gradually drink water throughout the day and at the end of the day I track it online.  Once I began to drink more water I wasn't always hungry, I became more energized, my skin cleared up, and the weight started coming off easier!

To win you over here are just a few benefits when you properly hydrate yourself:
-  Alleviates fluid retention
-  Improves liver function (increases percentage of fat used for energy)
-  Metabolic function improves
-  Nutrients are distributed throughout the body

If that'd didn't work here are some the detrimental effects of dehydration:
-  Fatigue
-  More inclined to overeat
-  Lower blood pressure
-  Water and sodium retention
-  Increases heart rate
-  Lower cardiac output
-  Decreases blood from to the skin

Internal and external factors (gender, weight, exercise level, climate) come into play when deciphering how much water you should consume daily, but a good start would be 8-10 glasses per day.  A good rule of thumb is to consume an additional 8 ounces for every 25 pounds that you are overweight.

Here's a link to video with more tips on how to drink more water.

Happy drinking!

I Like My Beats Fast

Monthly Running Jams!  Also perfect to listen to while dancing around in your room because you wouldn't be caught dead with those moves at a club, rockin' out in your car while the people in the next lane get a good laugh, shamelessly head-bobbing throughout the city streets, busting out that report that your boss asked you for days ago, air-guitaring with your shampoo mohawk in the shower, and/or taking a break from your study group because nothing helps alleviate stress like pencil drumming.

01.  Flo-Rida ft. Sia:  Wild Ones
02.  Fort Minor:  Remember the Name
03.  Havana Brown: We Run the Night
04.  Wynter Gordon:  Dirty Talk
05.  Kelly Rowland:  Commander
06.  David Guetta ft. Dev and Timbaland: I Just Wanna F
07.  Chris Brown: Turn Up the Music
08.  Jessie J: Domino
09.  Jason Derulo: Breathing
10.  Pitbull: Aye Chico
11.  DJ Khaled: We Takin Over
12.  Waka Flocka: No Hands 
13.  Keri Hilson: Turnin' Me On
14.  The Wanted: Glad You Came
15.  Nicole Scherzinger: Don't Hold Your Breath
16.  Kevin Rudolf: I Made It
17.  Nicki Minaj: Starships
18.  Chris Brown ft. Plies: What I Do
19.  Skrillex ft. Sirah: Bangarang
20.  Calvin Harris: Feel So Close
21.  Rihanna: Birthday Cake
22.  B.o.B: So Good