"5 Common Mistakes when Preparing to be Fit"

1. Skipping meals

Skipping meals are not fun especially when you love food as much as we do.. Skipping meals also lead to a higher body fat storage and lowered metabolism (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759606/). For those who skip meals, you may notice that this leads to you eating more unhealthy convenience foods, running to the vending machines and binge eating. Also effects on the body include poor attention span, fatigue irritability aka being “hangry”. Physically, you put your body at risk for Diabetes.

2. Not being physically active

Physical activity is a key component for longevity, decreasing depression, sleeping better and feeling better by increasing strength in muscles and stamina overall. As we age out, metabolism gradually slows down but incorporating exercise in your daily routine changes your metabolism for the best. Lack of physical activity usually leads to increased risk for heart disease,


3. Depriving yourself of vital nutrients (fad diets)

Fad diets or eliminating certain food groups from the meals without replacing these nutrients are not beneficial for your health. If I could wear a shirt that says “ Say no to Fad diets” I truly would, just saying. We have all heard them before, high animal protein food diets, Liquid diets, grapefruit diets & broth diets...etc. The list goes on! Depriving yourself of nutrients greatly increase your risk of many chronic diseases such as diabetes, heart disease, kidney failure, GI issues and more. Our brain and muscles need fuel! Meaning we need food to function appropriately with day to day activities. Withholding nutrients from your brain and muscles force them to react in a cry out for starvation, resulting in long term medical issues. How can you determine if a way of eating is a fad diet?! Ask yourself the following: does the diet promise quick weight loss, does the diet sound too good to be true, does the diet help sell a company’s product, and does the diet lack valid scientific research to support its claims? (http://www.upmc.com/patients-visitors/education/nutrition/Pages/fad-diets.aspx)

4. Misconception of physical vs internal health

Living in a society where Image is everything is hard. Image can also cause cloudiness of what is healthy or right for you. “Looking bad and boujee” aren't the only two things to live for. If that is your mindset, you have a lot more growing and nourishing to do. Not only regarding nutrition but mentally as well. Nourishing your body is all about supplying your body with what it naturally needs. Over time after feeding your body the adequate amount of nutrients, that’s when your body responds. For most it can be internal and others shine externally as well. The goal is not to be number crazy with obsessing over weight and calories but more of listening to your body when its speaking to you. Listening to hunger and cravings are just as important. It's about adopting a better quality of life, avoiding long term complications, and living your best life! Weight loss goals are old news; instead, focus on achieving tiny habits that nourish your body for a lifetime.

5. Lack of Hydration

Why is hydration so important? Because you need it to “Live” and even breathe. Dehydration is no joke especially with the temperature rising and the seasons changing around us. Being fit means being healthy, hydrated and nourished. Without water you may experience the following symptoms: headache, fatigue, constipation (no fun!) or even dizziness. Of course, these are mild symptoms but consistently not drinking enough water can cause long-term severe symptoms such as: Low blood pressure, fever, severe diarrhea and/ or vomiting.

When being fit, if you want to increase your metabolism, you should also increase your water intake. Your body needs water to remove waste and detoxify; therefore, your body metabolism is slower without water. The Journal of Clinical Endocrinology & Metabolism found that just drinking 16 oz. of water daily can increase your metabolic rate by 30% (Link to: https://academic.oup.com/jcem/article/88/12/6015/2661518)

· Increased Hunger cues

o Sometimes we think we are hungry but we really may be dehydrated

· Digestion Problems meaning constipation.

o Food is created to eat, give your nutrients and then exit the body. Water helps this process along the way.

We hope you found this blog to be helpful. Email us any questions you may have. We'd love to hear from you!

-Live Well,

Jasmine and Whitney

Healthy Lifestyle Habits vs. Unhealthy Short term Gratification

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