For the record...

This is one (of many) reasons why just #blacklivesmatter is better than #alllivesmatter...

Imagine stopping by your favorite store and seeing 300 options for "normal" hair, something you didn't realize you didn't have! And then a small, tiny section with pictures of people who look like you and have your hair...marked specifically as different from the norm. And this is at #WalMart. There are other stores who don't even have any options for "ethnic" people. Ethnic hair... we've got a long way to go!

           

Audrey's health tips

I've been asked a few times lately how I manage to stay so skinny. So I thought I'd put together my habits that seem to be working for me. Now, I will say that I have great genes (thanks to my awesomely healthy parents) and I'm only 26 years old. I know that those things make a big difference. However, I do consciously make a lot of healthier decisions every day to help. These are some things that I do to stay thin. I've attached some articles to help back them up, too. Disclaimer: I'm in no way a medical or nutritional expert. I've worked in the medical field in the past, but these are all tips based off of my personal experiences.

-Eat. Your. Vegetables. I rarely go a meal without at least some sort of veggie in it. Very important: realize that CORN and POTATOES are starches (more like pasta than vegetables). Tomatoes (and tomato sauces) are sugary fruits, NOT vegetables. The greener the better. I'd like to take a second to thank my lovely (and healthy) mother for this habit I'm trying to pass on to my husband. :)

-Hide your snacks! The foods that sit out on our counters at home (and in my office space) are fruits and vegetables. Everything else is hidden away, so I can't be lazy AND snack. Keep the ice cream in the back of the freezer, so you have to dig it out. I'm lucky in that I'm able to ignore something that's hidden away. I know that a lot of people have trouble with constantly thinking about that box of cookies in the cabinet, but you're still less likely to eat them than if they're in an obvious jar out on the counter. Even better, put them in their package inside a ziploc bag, with a rubber band around it. The more annoying it is to get a hold of, the less likely it is you'll grab one as you walk by (6 times).

-Stay encouraged! If you do fall off the band wagon, don't wallow. "Oh man, I had a bad craving and ate 15 Oreos yesterday, I guess I'll just be fat forever..." Don't do it! This is a better response: "Oh man, I had a bad craving and ate 15 Oreos yesterday. That sucks. I'll be sure to eat none today." A good way to avoid downfalls like that is to avoid buying tempting foods. Feel obliged to buy girl scout cookies? Just donate $10 instead! (My husband came up with this plan. I'm still mad.) It's like keeping your ex's phone number on speed dial--why put the temptation so close to you? Buy small packages instead (and not the bulk box of them). Another way to make it harder to overeat unhealthy snacks.

-Drink LOTS of water. Just water. Sorry, not flavored, or bubbly, or anything else. Just water. Have some tea or coffee now and then, but please use milk instead of creamer for those! I have a 20 ounce bottle I keep on me all the time and force myself to empty 3 times throughout the work day (sometimes I end up chugging it at 4:45, but I still do it).

-Don't drink soda. Even (especially) diet soda. I have maybe 3-4 sodas per month. It's almost always with popcorn at a movie, that way it's expensive, I have to share it with Matt, and we're only drinking it for a set amount of time. There is nothing worth anything in a soda. Nothing. Diet soda is still bad for you because of the acidity and....

-Avoid artificial sweeteners! When you're craving something sweet, it's probably because you're low on some sort of nutrient (I've heard lack of minerals causes sweet tooths...sweet teeth?). Eating naturally sweet foods (fresh fruit) can help these cravings as well as replenishing vitamins. When you try to fix that craving with fake sugar, your brain is tricked momentarily. Unfortunately, your body still realizes that you haven't given it what it really wants, so it amps up the craving. Fake sugar only fixes your craving for a moment, then you'll crave something else or something more and end up bingeing on really sugary items instead of just having that original piece of fruit (or square of chocolate). I do break this rule for chewing gum, to save my teeth, but I've heard that even the sweeteners in gum can cause digestive troubles, but I haven't experienced that.

-Try chewing gum when you have a craving. This doesn't always work, but half the time when I'm craving something sweet, I'm really just thirsty, so chewing gum and/or drinking water makes it go away. Make sure that you're not just thirsty when you think you're hungry. However, this does only work half the time. So when you do have a craving, let yourself have just a little! The more you restrict your diet, the worse your craving will get (see above).

-Allow yourself to enjoy sometimes. Any diet that causes you to completely cut out something that makes you feel good will fail. You may lose a bunch of weight while you're on it, but the first thing you'll do when you're off of it is binge and then you'll gain your weight and more back faster than ever. Allow yourself to enjoy the things you love, just don't binge. This goes for alcohol as well. Even a light beer adds up fast if you're chugging them. Just have a few, or stick to vodka water with lemon.

-ALWAYS ask for dressing on the side. We go out to eat a lot. I mean, not as much as some people, but probably 3-4 times per week (ok maybe that's not a lot). It's important to pay attention to serving sizes when eating in a restaurant (meat bigger than your fist is too much!!). If you do a good job and order a salad or a wrap instead of a giant whatever, be sure to always ask for the dressing, or sauce, on the side. Even if you use the entire little container, you'll still end up consuming less of it. Of course, eating a homemade meal is best (as long as you don't use Crisco!).

-Never skip a meal. Ok, never is maybe a stretch, but I usually don't skip meals. I'm pretty strongly anti-meal skipping. It's for the same reason you have to let yourself indulge every now and then. If you skip a meal (or eat multiple meals with no protein), you're just telling your body that there isn't healthy food available and that it needs to keep storing fat. If you're eating good protein-filled meals for every meal, you're signaling to your body that it's ok to burn that fat, because good food is available--no reason to store up. I've always heard you need your weight in pounds divided by two in grams of protein (i.e. 140lbs/2 = 70, so I need about 70ish grams of protein every day), that includes proteins from beans and vegetables, too, not just animal meats. It helps me to make a big egg casserole on a Sunday, then eat it all week for breakfast.

-Try new things! Most people who know me know that I'll try any food. Most of the overweight people I know are very picky. I think that limiting your food options causes you to get into a rut which means you're bored by the "good" foods you eat which leads to eating more of the "bad" foods because you know that they'll taste good. Don't be afraid of tofu, or strange new vegetables. And don't be afraid to admit that you like it (or don't like it), after you've tried it. 

-Have sex! Without getting too personal, I'll just give you this article from WebMD to read about the health benefits of being regularly sexually active. By the way, it doesn't count as exercise if you just lay there. If you're having trouble with that, there are also lots of libido boosting foods, as well as sexual psychologists who can help (a LOT of not feeling sexy is all in your head!)! If you're not in a place in life where you can have sex, get to the gym! I've heard good things about other forms of exercise.

-Every movement counts. I always do 20 of something before getting in the shower, every shower, no exceptions. 20 sit ups, 20 burpees, 20 lunges, 20 squats, or 20 "push-ups" (they're in quotes because mine are ridiculously downsized, but it's still movement!). Anything helps. I walk at least 2 miles every day, between walking to and from the bus stop (not driving everywhere helps!) to being incredibly inefficient with my errands around the office (get up to get water, then get up to use the restroom, then get up to go to the printer, then get up for the copier, etc.); I walk as much as possible. Sometimes after using the restroom, I'll go down the stairs and around the whole building before coming back up to my desk. Any little movement is better than no movement.

-ALWAYS take the stairs. There are elevators everywhere...save them for people who need them! I force myself to take the stairs if I'm going up 4 or fewer floors, unless I'm carrying something awkward. I park in the first spot I see at the grocery store (except in subzero temps!) Again, each step is better than no steps.

I think that's about it! A book that I like to recommend is called Mindless Eating by Brian Wansink (a lot of his research happened at UIUC!). It has some really great small step things to help you either lose 5 pounds this year or at least not gain 5 pounds this year. There are a lot of other things that other people do, too, including food-logging. Weight gain can happen when you don't realize how many extra calories you're consuming each day! Keep an informal journal of how you're eating, craving, and moving every day. You'll notice patterns and see some quick fixes shortly. It also helps BIG TIME to have peer support, whether from friends, coworkers, or family members. I'm happy to eat veggies with any of you. :) Good luck!