A Day at the Races

Fun

This past weekend, Taylor and I got the opportunity to visit the Belmont race track on Long Island for a day of fun! Our gracious host took us around and taught us a bit about racing, betting and the events the Belmont hosts throughout the year! Though I’m not much of a gambler, it was really fun to dress up, get out of the City and enjoy the fall day. Enjoy some of the pictures from our day!

Got a delicious grilled panini with roasted turkey breast and some kettle chips to share. I’m not a big sandwich person, but this hit the spot!

To be honest, before this weekend I really didn’t know what to wear to the races – especially in the fall. After some Pinterest stalking, a bit of creativity and some game-time decision making, I came up with the above outfit. I incorporated some darker fall colors, my signature-style dress (A-line), some hefty J Crew baubles and my Preston & Olivia hat. It’s all about the accessories!

Hat: Preston & Olivia
Dress: Zara
Bag: Stace’s closet
Scarf: Target
Baubles: J Crew

Again, a special thank you to America’s Best Racing for inviting us out for such a fun day! For someone who has never gone to the races before, it was such a fun trip. Truthfully, it’s not just about the gambling, but about the entire race day experience. Though the season is about to end, keep this fun day trip activity on your bucket list for the spring! More opportunities to dress up, eat well and meet new fabulous folks. I personally can’t wait!

Want to see more of what’s going on in the horse racing community? Check it here, here and here !

The Benefits of Doing Yoga

Fitness

Today Giant in Heels has the pleasure to introduce (stunningly sweet) guest blogger Bridget McGahen of Sweat Stretch Eat, who will be teaching us about why yoga is so important to overall health!

Whether you practice yoga as your primary form of exercise, or you practice to supplement your weight lifting and/or cardio workouts, it has a number of health benefits.

Increased Flexibility
I often have students come up to me and say, “I can’t do yoga because I’m not flexible.” To which I always respond, “You know who is flexible? People who do yoga.” So many people get into the cycle of not stretching or doing yoga because they feel like they’re incapable or not at the right level, but yoga is not judgmental. You’re just at a different place on the path, and there is absolutely nothing wrong with that. Everyone starts somewhere, and your flexibility and strength with increase with time.

Optimized Breathing
A lot of yoga is aligned with breath, and the practice of yoga has been shown to help open up breathing pathways. Doing yoga can help you to balance your breathing between nostrils, and just simply learn to be aware of how much oxygen you are taking in. Breathing well is extremely important for disease prevention – sounds silly, but oxygen is vital for healthy blood flow and body processes.

Injury Prevention
I started doing yoga to complement my running practice. I had heard that it could help to prevent joint and muscle injuries that runners often face. From my personal experience, I have found that to be true. Yoga helped to keep my muscles loose and my joints healthy.

Balance
Don’t think you could stand on one foot to save your life? Yoga can help! Yoga helps practitioners to find their center of gravity in a way that helps them to learn to balance in any position. You will need this balance for your other workouts, especially if you’re doing things like one-legged burpees, split squats, or one-legged deadlifts. But it will also help you to be aware of your center of gravity in more everyday practices.

Posture
Yoga is all about body awareness, and part of that is being aware of where your shoulders are and what your alignment looks like. Yoga can help to give you better posture, and make you more aware of when you are hunching over your computer.

Anxiety Relief
Last, but definitely not least, yoga can help to relieve anxiety. The practice of meditation/prayer and deep breathing releases the stress that we put on our bodies and our minds. After a hard yoga class, laying in corpse pose, breathing deeply, can be one of the most peaceful experiences in the world. You become aware of your breath, of your pulse, and of your strength. You feel relieved and full of gratitude.

Being Able to Do the Impossible
For me, I felt an incredible amount of excitement the first time I was able to get up into headstand without a wall. It was something I really thought was impossible that one day (after lots of practice) just clicked. It has been amazing to see how much my body can do, including learning arm balances and inversions. It has been such a fun and satisfying journey!

You can follow Bridget and her sweating/stretching endeavors on her blog, Instagram and Twitter (@sweatstretcheat). This Texas is girl is sweet as pie (so long as it fits her macros!) so give her a follow! Thanks so much for sharing Bridget!

The Words of Year 25: Invest & Savor

Fun

I have always appreciated words. A kind word. The written Word. An SAT vocabulary word. A quote that is made up of a string of profound words. I’m a firm believer that words matter. That they can brighten someone’s day or tear them apart. That words, when sequenced together, can evoke change, sustain, motivate and give hope. Heck, I love words so much that my Love Language includes the word, “words”.

So it’s only fitting that I have chosen not one, but two words to help define, inspire and direct how I want to live out the beginning portion of my second quarter-century. Think of it as a New Years Resolution of sorts. A way to celebrate the Year of 24 – a banner year that included so much growth, an early on-set quarter-life crisis and a journey back to the good things, the good people and the Greatest Good that has been granted to me – and a way to catapult into 25. Over the course of this past year I’ve had so many people really show up in my life. They were always there, always challenging, always supporting, always giving me words to lean on – but this past year I realized the magnitude of just how much these people were present and engaged in my life. That they were pouring into me. My parents, grandparents, sister, best friends, new friends, work friends, church friends. They were so good at loving on me and shepherding me through – getting me through the wrestle. Their time, attention and genuine interest showed me how crucial this interaction is to one another’s growth and confidence.

That’s why I feel like the word INVEST really describes how I want to live out 25.

- To invest in people, because people, their stories and their struggles matter
– To invest in new relationships, along with old
– To invest in my current family unit, because some time in the near future, I’ll have a unit all my own
– To invest in my NYC community & church
– To invest in my passions and goals, my future career trajectory
– To invest in my overall health

Investing is planting roots. Investing is learning others needs and shaping interactions to meet those needs. Investing is nourishing the soul now for future challenges that will surely come my way. Investing time, talents and resources. Investing is loving well and can largely be summed up by this Les Mis lyric, “…to love another person is to see the face of God.” So I’d like to do that. I’d like to see the face of God through others, through love, because God is the absolute essence of love.

Since I’ve moved to NYC, I was kind of always looking for a way out. A place to move far away from the hustle and bustle, near trees and grocery stores that don’t require a stinky subway to get to. I was convinced singleness was the curse of this city and that I was just prolonging my relationship status by staying. But something clicked this year. I realized I like this city. I like this city a lot. I like the people in it. I like how they are brilliant and creative. I like that there is so much U.S. and world history where I live & work. New York City. I live and work in the Big Apple. I love that I can go to a Broadway show on a Tuesday night, see a Renoir midday Wednesday and pop over to listen to a CEO give words of wisdom during my lunch break. I like that my Celeb-Spotting Sense is constantly being exercised. That I’ve actually exercised alongside Katie Holmes, eaten beside Katherine Heigl and babysat for reality TV stars. That my fashion designer friend handmade me a hat and also handmade a similar one for a Teen Vogue photoshoot. I’ve gotten to meet the coolest people. I’ve found that a subway ride can actually be peaceful at times. Truthfully, I’ve learned to dwell in these moments.

So my second word shows my desire to SAVOR them.

- To savor my time here in the Big Apple, because I may not live here forever
– To savor my friends in this stage of their lives, because over the next ten years a lot will change
– To savor food, to learn to cook and to share a meal well with others
– To savor the bad moments along with the good, knowing there is strength in struggle
– To savor my time as a single, because at some point, my time will be largely invested in my husband and children
– To savor my youth and take advantage of the health that I have been granted

Don’t be alarmed if I try to shove pumpkin gnocchi, healthy versions of chicken wings and cupcakes your way. Know that I’m not trying to fatten you up – I’m just trying to live out my words. To Invest and to Savor. Because I want to invest in the people who have blessed me and savor the time I have with them. Whether that be around the kitchen table, over a glass of vino or on a long walk around Central Park, I value and enjoy people and their stories.

So here’s to The Year 25.

A special thank you to all of the people who rebelled against The Unsent Love Letters and instead showered me yesterday with your Sent Love Letters. Like I said, words matter. And my sentimental heart loved every single one of them.

Sister, Sister

Friends

Double decades now. You’ve officially left your teenage years behind you, but haven’t reached the legitimacy of “adulthood”, often associated with the big 2-1. But I assure you, this is the sweet spot. Age 20 is the sweet spot. It’s the age that sets you up for the next decade of your life. The decade where big, exciting changes await you. I’m only halfway through and I can already how see how much can happen, how much you can grow and how much you need to savor this time. Soak it all up. Because the next thing you know, you’re on your way to 30. I can assure you, it happens faster than you think!

Moriah Grace. I’ve always thought that there is something to a name, and you have certainly grown into yours. From the shy, quiet MoMo to the confident, gorgeous Moriah – you have matured into this woman I am so proud to call my sister. You have Grace. Even though I’m the older sister, I look up to you more than you probably realize. I admire your gumption. I admire your sensitivity. I admire your sense of humor and easy confidence. I admire your intelligence and kindness. I admire your laissez faire attitude about the things that really don’t matter and about the things that will work themselves out. I truthfully am honored to have a sister like you. So honored, Bambi, that I think I’ll keep you around for another double decade.

Mah girl, I can’t wait to see what this next decade has in store for you! Cheers to a happy day with friends and the fam (wish I was there)! And I hope and pray that 20 is your best year yet! I love and miss you!

Happy Birthday with Love from the 212,

Your Sissy

P.S. I don’t know if anyone told you, but ahem, Santa isn’t real. Phew, just had to get that off my chest – didn’t want you to enter into your twenties without knowing that nugget of info. ;)

Lil Souls and Smushy Hearts

Faith

I predominantly exist in my own little world of twenty-somethings. I live with twenty-somethings, I work with twenty-somethings, I socialize with twenty-somethings. After a while, I need to inject some non-twenty-somethings into my social equation. So it’s incredibly refreshing when I get the opportunity to spend time with families and in particular, children.

Kids are just great. They have a way of simplifying the complex in life. They are all heart, all love, all curiosity. They have these little souls that are so pure and innocent – not tainted by brokenness and emotional distress experienced by us cranky adults. They see the world as I believe the Lord wants us to see it – as a great adventurous playground where we constantly discover and celebrate the beauty created specifically for us. They get it. Frankly, I’m kind of jealous of them.

And there are times when a child says something that stops me in my tracks. Something so profound, I’m amazed by how their little brains can come up with such wise words that are pertinent to my life. They speak life, even though they’ve lived so little.

On Sunday, I stepped out of my twenty-something comfort zone and entered into the world of preschoolers and elementary kids at children’s church. We had just finished a lesson on gratitude and were going around the table asking each one of the kids for prayer requests. We paused at one of the young boys who spoke up in his sweet voice, “I’d like to pray for my friend. I pray that Jesus changes his heart. He can sometimes have a heart of stone and I want to teach him how to have a heart that’s smushy.”

Woah. Was this boy speaking straight to me?

His words struck me, because at times, I have a heart of stone. Layers of stone. It’s guarded, shoved into a little box in my chest – complete with a stone fence and gargoyles for protection. Self-preservation at its best. Similar to my struggle to ask for help, I often stand at arms length when others try to sow into me. If they sowed, would they like what they saw? I’ve certainly embraced the beauty of vulnerability more in the past year, but there are still some stony parts to my heart that are very black and white, a little jagged and that repel natural emotions. Like this little boy’s friend, my smushy heart is going to take a bit more time to develop.

But I don’t think I’m alone in that. What I’ve found is that everyone has a bit of stone surrounding their hearts. Cast ironed out because of past hurts, disappointments, or other stone-hearted people.

So how do we soften our stone to smush? How do we break down those walls laden in fear, doubt, distrust and insecurity? How do we allow ourselves to bask in our true identities? We let Him chip. Chip, chip, chip away the stone til He gets to the smushy part. The part of our hearts malleable and absorbent of His love, His provision and His promises. We let Him chip away through the people He commissions to step alongside us – to mentor and challenge us. Those people that he brings into our lives when we need them most, when we are in need of encouragement and when we need to be reminded of God’s faithfulness. Through these people, we let him push away the stone.

Because He is oh-so faithful. I have to reteach myself that every day so that my heart doesn’t harden all the way up. He provides. His timing is perfect. He makes sense of my mess. And shows me grace. Much more grace than I deserve.

So, this little soul with his smushy heart, thank you for reminding me to soften up. To get out of my head and into the people around me. That it’s okay to foster sensitivity and generosity. That I won’t crumble after an ache. That being stony won’t welcome others in and it certainly isn’t the way to love others well. And that at times, it’s okay to get a little smushy.

How To Find Your Perfect Foundation

Faces

Beautiful guest makeup artist and blogger, Mollie Parks, chats with us today about how to navigate the tan (or soon upon us, not-so-tan) waters of finding the right foundation!

Finding the right foundation has been a foreboding thought for many women for years. And rightly so, it’s intimidating with thousands of product choices on the market.

So today I wanted to break it down into a simple, comprehensive way to find YOUR perfect shade. Now this will take some research and experimenting with products (notice I said simple, not easy!). But don’t give up! The payoff is worth it. Because our face is our face, it is not going anywhere and it’s important to make your skin look good. The wrong color or formula can throw you off your game since it won’t be YOU you see in the mirror. And that’s not how you want to go about each day, is it?

Great day makeup is meant to not be noticed. Your skin should be noticed. So you want a great fountain that blends seamlessly and looks like, hey, you’re not wearing a thing! That’s when you’ll find yourself rocking more at life. Feeling good about ourselves is important! It’s not a frivolous pursuit.

So, read on to get my tips for finding your best foundation and being the best YOU.

Before you go to the store, here are four things to know about foundations:

1. Ingredients: Is it silicone, water, oil or wax-based? How do you figure out which it is? Look at the ingredients list and within the first few listed you’ll find the answer. Ingredients are listed in order by the highest amount used to the smallest.

Knowing this will help you determine how it will work for you skin. If you’re not sure what you like, try all four to decide!

Note, many foundation’s first ingredient is aqua (water) however that doesn’t automatically make it water-based. Water helps with viscosity and the slip of a foundation so it’s in most of them. I have listed below a few key ingredients to look out for in order to determine the base.

Silicone-this is my personal favorite because of the finish and its longevity. The silicone molecule is too large to fit into a pore, so it sits on top of the skin. Because of that, it’s great for giving skin a smoother finish and it allows the skin to breathe. Silicone is also occlusive which means it forms a protective film on skin and locks in moisture. Some silicone ingredients are dimethicone, cyclopentasiloxane, cyclomethicone, phenyl trimethicone, and dimethicone copolyol.

Water-if you like for foundation to feel, well, not there, you will probably really like this one. Because it’s water-based, it is very light and does not give a lot of coverage. One thing to keep in mind, however, is that it is not especially water resistant.

Oil- first please note that oil-based does not automatically mean it will clog your pores or be bad for your skin. The oils used in cosmetics are highly refined, and made specifically for use on skin. Oil is not a dirty makeup word. The benefit of oil based is that it has emollient (a type of hydration that softens the skin) ingredients that are very good for dry skin. It gives the skin a dewy finish which is great since dry skin often looks dull. And we don’t want that! Look for ingredients such as decyl oleate, or lanolin oil. There are many oil derivatives so it takes a little researching for some of those ingredients.

Wax- Many pro foundations (meaning professional grade, and what makeup artists use in their kit) are wax based because of their staying power and ability to be sheered down. But that doesn’t mean consumers can’t use them! They can withstand heat and sweating very well (it’s used in theater makeup to hold up under hot lights). Because they come in heavier form, you get a versatile product. It can work as a concealer or heavy coverage foundation one day, and on another day you sheer it down with moisturizer for lighter coverage. Ingredients like carnauba wax, beeswax, lanolin, ozokerite, and candellila wax are just a few to look out for with this type of foundation.

2. Texture: Foundations come in liquid, powder, or cream form. Each one has a very different feel and only you can know what you like. Also, knowing your skin type goes a long way to deciding what will work well. For example, if you have very dry skin then powder is not for you. It will grab at your dry skin and only enhance the dryness. Also, oily skin can benefit from powder foundations (though that doesn’t mean liquids are out of the question). If you don’t know how you feel about one versus the other, try them out at the store. You won’t know until you experiment!

3. Finish: Foundations have either a matte, semi matte, or dewy/satin finish. Matte means no glow, and is really great for oily skin as you need something to help tone down shine. Dewy means there will be little glow or sheen, which is meant to mimic healthy, youthful skin. Mature or dry skin can really benefit from a dewy finish because that will give it a nice glow to the skin. And semi matte is the in between that has a little glow but less than a satin finish foundation.

4. Coverage: Decide what kind of coverage you want from your foundation. Do you want full coverage because you have a lot of acne, scars, or pigmentation to cover? Full coverage doesn’t mean it will look heavy. That really depends on the way you apply and blend it (so long as it is a good product). Blending is the key to making foundation looks seamless. If you don’t like the feeling of makeup on your skin, have very little to cover up, or just don’t want to wear much, a light or sheer coverage foundation is right for you. (This is where water or silicone based can be really great).

Or if you need just an oomph more than light, medium coverage is the way to go. There are a lot of foundations that are “light to medium coverage” because they are buildable. Which means for light, you apply one coat, and for medium coverage you apply another layer.

5. I said four but here’s an extra tip. Knowing a little about the color range of a product line will help you tremendously when going to a store. Especially if you fall on the “extremes” of the color range- very fair or very dark. Some brands sadly don’t have great global skin range. You can either do this just by trying in the store, or if you’re like me, you can do some research first. One way to get ideas is to find a beauty blogger with skin similar to yours and see what they wear.

A few great lines for dark/deep skin: No7, Face Atelier, Fashion Fair, Becca, Cover FX, Iman, Black Opal, and Make Up For Ever have an excellent range.

For fair/light: Make Up For Ever (especially the Face and Body), No7, Revlon, Smashbox, Lancome, Cover FX, and Face Atelier.

These are not the only brands with global skin tones, but just a few to help you out.

When Going to a Store:

1. First decide the price range you want to stick with. In my opinion it is better to splurge on complexion products (foundation, concealer, and powder) because that is what you want looking its best. Your skin should look healthy and like skin. Sometimes cheaper foundations just don’t do the trick.

However if that’s not important to you or just not in your budget, I understand. Drug store brands have really stepped up their game with products and you can find great items. NYX, Revlon, Iman, Boots, and Loreal are among some of my favorites.

2. Next, make sure the store has great natural lighting. There are a few Sephora stores that I refuse to go into because the lighting is incredibly dark. It’s pointless trying to decide if a color works when the store doesn’t have great lighting. You won’t actually know how it looks until you go outside!

3. Don’t test foundation on your hand. It’s a completely different color (and the skin is different) than your face and won’t give you the correct idea. The best place to find out if the foundation is your color is along your jawline. That way you can see it it matches your neck and face. This step takes a lot of trial and error and is where women get the most frustrated. Like I said, don’t give up! It might take time but it IS worth it.

4. Not 100% sold on the color? Ask for a sample! That way you can try it out for a few days and see how it reacts on your skin. I have had many friends who are afraid to ask for a sample because they don’t want to bother a sales associate. That’s what they’re there for! Be polite and just ask. You are doing both yourself and the company a favor by trying it out first. If you have to buy and return it, that’s two trips and a loss for the company. So just ask for a sample!

And the last thing to remember, it might take some trial and error and even a few exasperated sighs before you find what fits. It’s kind of like dating! You just keep going.

A comprehensive list of great makeup brands in each “Base” category:

Silicone-based foundation: Urban Decay’s Naked Skin Weightless Ultra Definition Liquid Makeup, Face Atelier Ultra Foundation, Make Up For Ever HD Invisible Cover Foundation, Becca Matte Skin Shine Proof Foundation, Revlon Colorstay Whipped Creme Foundation, Revlon Nearly Naked Broad Spectrum SPF 20, and Iman Second to None Stick Foundation.

Oil-based foundation: Kevyn Aucoin Sensual Skin Enhancer, MAC Mineralize Foundation

Water-based foundation: Make Up For Ever’s Face & Body, MAC’s Face and Body, Laura Mercier Moisture Supreme Foundation, CoverGirl Clean Liquid Makeup, Cover FX Natural Finish Oil Free Foundation, and Kett Hydro Foundation

Wax-based foundation: MAC Full Coverage Foundation, Kett Fixx Cream Foundation, MAQPRO foundation, and RCMA foundation

Mollie is an NYC makeup artist who believes in affirming other people’s dreams while working to achieve her own. She writes about creating beauty through vulnerability at Style of Your Own. And she loves to make loud noises in the morning.

Savoring the Summer

Fun

As we officially enter into autumn, I wanted to take a moment to reflect on the passing season. This season of contentment, intentionality and overall growth. All sung to the tunes of Ben Howard, Kip Moore and Beyonce. I couldn’t ask for a better way to enter into my 25th year // Onward to the next dance He leads me through!

.Just some of my favorite shots from this Sweet Summer.

// Fall 2014 :: TBD //

The DIY Curse

Faith

Esther. Ruth. Nancy Drew. Anne Shirley. Jo March. Hermione Granger. They all exemplify the strong-willed, rock-star woman. The woman who has immense courage, respect for herself and the gumption to get things done. Look at Esther – she was basically put through the ancient version of The Bachelor, got the rose, then was told to not bother her husband or she would “perish”. Yet she literally risked her life, utilized her beauty and was able to save her people by standing up for what she believed in. A badass DIYer if you ask me. Anne Shirley from Anne of Green Gables was probably the most awkward literary character ever (though Jo March gives her a run for her money), yet she owned her intelligence and didn’t apologize for who she was. I mean her adoptive parents didn’t even want her at first because she was a girl. Talk about a double whammy – your real parents don’t want you and now your adoptive parents don’t either. Ouch. But she rallied, charmed and chit-chatted her way into the hearts of everyone she came in contact with. She was a DIYer. Every single one of these characters share a unique quirkiness, sassiness and fierce independence. I guess you could say that in my adolescence, these were the types of gals I related to and wanted to be like. I wanted to be a DIYer.

Growing up, my parents were absolutely wonderful and supported me in all of my endeavors. Early on they made sure I understood that I could achieve anything I put my mind to. That hard work really does make dreams come true. I may not have been the smartest kid, but you better believe I was one of the hardest working ones. I put in the time. I went above and beyond. I became a DIYer. I wanted something. I went after it. I got it. I think it’s safe to say that this mentality has carried with me into my adult life. Life circumstances also made it necessary for me to adopt this do-it-yourself mantra- I moved away from home, maintained my single status for many a year and chose to momentarily settle in one of the most competitive places in the country. I’ve been naturally programmed to become self-reliant, self-sufficient and self-sustaining.

So as I’m sure you can imagine – I have a bit of a hard time. You know, asking for help.

Somehow my brain registers asking for help as a form of failure. That if I can’t achieve something solely on my own, I am less than or not as independent as I thought. Basically, I’m put A LOT of trust in my own abilities and don’t easily allow people to meet me in my shortcomings. I don’t invite Jesus in to shepherd me through. And though I’m all for channeling my inner Beyonce-female-hear-me-roar bit, I’ve recognized that my respectable DIY attitude can often morph into something not so respectable: Pride.

After talking to many millennials, especially those living in NYC – this is something we all struggle with. We want to excel on our own. To prove to ourselves and to others that “we can make it”. That we are capable. That we can achieve the best on our own. But we weren’t designed to do everything on our own. We were designed for community, for vulnerability, for partnership. That’s why we have friends, mentors and marriages. To be frank, what’s the point of all of these people, what’s the point of all these relationships, if we were intended to be autonomous? (Hint: there would be no point) And instead of celebrating our inadequacies and welcoming others to meet us where we fall short – we often go around praising our own independence and abilities as our most admirable qualities (and society lets us), when in reality, we are just Pride walking around in sheep’s clothing.

Well, the Bible has a lot to say about Pride. In particular, Proverbs has a LOT to say about pride…

When pride comes, then comes disgrace, but with humility comes wisdom. Proverbs 11:2
Pride only breeds quarrels, but wisdom is found in those who take advice. Proverbs 13:10
Pride goes before destruction, a haughty spirit before a fall. Proverbs 16:18
A man’s pride brings him low, but a man of lowly spirit gains honor. Proverbs 29:23

Pride leads to a lot of internal struggle. A schism in external relationships. A distancing from God. I don’t know about you – but nothing about that sounds pleasant for me or any of my loved ones. As millennials, we need to put Pride in our back pocket and recognize that sometimes our defining qualities can hinder us. That being a DIYer has its benefits, but that it can also become our crutch and lead us into a false sense of security.

Going back to my literary heroes – they were DIYers, yes, but not without the help of others. Not without others’ guidance, advice, gracious friendship and love were they able to accomplish anything. Esther had Mordecai. Ruth had Naomi. Nancy Drew had Bess. Anne Shirley had Gilbert & Diana. Jo had Laurie and all her Little Women. And Hermione had Ron & Harry. So really, we are in need of and crave partnership, community and people.

At the end of the day, it’s not about Doing It Yourself. It’s about who you’re Doing It With.

Falling In Love

Fashion, Fun

I’m a fanatic over summer. I lust after spring after loathing all things winter. But autumn. Autumn, I truly, madly, deeply fall in love with. Maybe it’s because I’m an October baby or because I have two weddings this fall or just because I love to wear chunky turtlenecks – but autumn absolutely romances me. Apple, cinnamon and pumpkin flavored everything, gourds, flannel shirts and some country music playing in the background. Well, I swoon. I’m picturing strolling through Central Park all bundled up in a forest green scarf sipping some pumpkin spice goodness with my golden retriever and gent and his 5 o’clock shadow.

I gotta give him credit, God really knew what he was doing when it came to autumn.

I will say that this summer in NYC has been absolutely fabulous. From traveling to meeting new friends to only having to deal with mild humidity – I can admit that I’m a pretty blessed gal. But there is something calming that comes with fall. A blissful return to the routine of life. An opulence of hearty colors and warm aromas. A settling into the weekly swing of football. Fall croons cozy. And it’s where my heart belongs.

So welcome Autumn 2014, I can’t wait to see what sweetness you bring.

*Pictures can be found on my Pinterest

Why: If It Fits Your Macros

Fitness

Guest blogging for me today is my dear friend Katie Ringley. She told her story a couple months ago on Giant in Heels – since then a lot has changed for this pint-sized powerhouse. She launched her own fitness business and started blogging about life outside the fitness world. She’s opened my eyes to a lot of really cool subjects in health and fitness, so I’ve asked her to share with us today a bit about a new trend that is taking the internet by storm: Macro counting. A little bit a math, some science and a lot of dedication – learn how different types of foods metabolize in our bodies.

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Macronutrient counting is a new trend that has hit the fitness scene. Macronutrients are nutrients that are necessary for calories or energy. They are comprised of carbohydrates, proteins, and fats. Carbohydrates are 4 cal/g. Proteins are 4cal/g as well. Fats, however, provide more dense energy and are 9kcal/g. Alcohol is actually another macronutrient but is not considered a necessary one for survival (so they say) so it is not listed on the nutritional label.

Our bodies use each macronutrient for different things, therefore they are all necessary in a balanced intake for our bodies to be able to utilize them appropriately. For example, if an individual is eating 1500 calories of 100% carbohydrates and switched this to 1500 calories split between carbs, proteins, and fats, they would see changes in their physique.

Proteins are considered to be the most important macronutrient and involved in every structural and functional component of our body and makes up 50% of every cell in your body. It is comparable to water on how important it is for us to get protein. Muscle cells are 1/3 protein. Bone is 1/5^th protein. Skin is 1/10^th protein. Protein is the work horse used for growth and development, tissue repair, skin repair, and hair growth. So, when I say EAT YOUR PROTEIN, I mean it! There is much debate on whether you should eat this protein in animal protein or plant protein and which is best, but that would take years to talk about so just know that you need it.

Carbohydrates are the main key source of energy. Carbs are needed for the brain, muscles, and nervous system to function properly. They are stored in the muscle, liver, brain and blood and used later for energy sources. You can technically live on no carbohydrates and there is a wide range depending on metabolism and how much each individual needs, but it is recommended to have at least 30% of your calories in carbs. Some sources recommend 75%. As I stated, it’s a wide range so trial and error and finding what works for you is important.

Fats are the insulators, and provide a membrane around your cells to protect them. Fats help with hormone regulation, vitamin absorption and brain function. Everyone has enough fat to provide energy no matter how thin because of how dense the energy is. This is why many will cut carbs so that they are able to utilize fat cells to lose weight. Ten pounds of fat is as much energy as 69 pounds of carbs!!!

However, we want to do what’s BEST not what’s easiest, right? We want to conserve our metabolism as we try to cut fat. Therefore, it’s important to not cut carbs. Our bodies crave for homeostasis so whatever you tell it is normal, it’s going to think that this is what it takes to maintain weight. Therefore, when you go on these low carb diets for an extended amount of time and do tons of cardio, your body will adjust. Therefore, when you start to eat normal again, the weight just piles back on.

So, what can you do? BALANCE. You normally want to shoot for higher protein if you are looking to lose weight. I would recommend that if you have 1500 calories, eat 37.5% protein, 35% carb and 25% fat. The kicker and exciting thing about this is that no matter what you eat to get those calories, your bodies will essentially metabolize it as such. Again, all of this in MODERATION because there are minimal differences. However, if you eat a doughnut or if you eat oatmeal and peanut butter, they both have carbs and fats therefore that’s how your body is going to process them.

It’s fun to play this macro game now, huh? Normally on a day to day basis, I stick with the rule 80/20. I try to mostly have whole nutritious foods so that I get valuable vitamins and minerals and the rest of the day, I have fun foods. I use myfitnesspal on my phone, and I normally will chart my “naughty” foods at the beginning of the day and then I work my other foods around this making sure that I meet my distribution of fats, proteins, and carbs for the day. This can be so liberating because no longer are you confined to all of those “good, clean, whole” foods that everyone thinks are nasty. You can keep the balance and then it makes sticking to dieting much easier and long lasting. I know that all of this can seem confusing at first, but if you have any questions feel free to check out www.katiesfitscriptblog.wordpress.com where I write many articles on how to count macros.

With love and macro counting,

Katie

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