Yenory Pouncil

5 Reasons Why You Should Eat More Mangos


I am sure my love affair with mangos began at birth. I am convinced that my mom alternated between mangos and breastmilk LOL. That is the only explanation for my obsessive addiction to this delicious fruit. Growing up in Honduras, I was blessed to have a backyard full of fresh fruit and vegetables.

I remember that we had over four different types of mango trees all different tastes and sizes. You can only imagine my disappointment when I moved to the United States, and I didn’t have that luxury.

I can’t quite point out when I started adding mangos to my food. I think I might have tried a mango salsa and thought, “why haven’t I made this before?” So I did, and I never looked back.

Since I have a not-so-secret addiction to sugar, I look to fruits to meet my needs instead of processed sweets. Fruits are my fav, I get to meet my sugar high, and provide nutrients to my body. It is very hard to avoid sugar in fruits and vegetables because a lot of them have sugar.

Mangos are perfect because they add the perfect level of sweetness to my salads, my brown rice, my vegetable or whatever my sweet heart desires. So today I am publicly professing my love to mangos and sharing five reasons why you should join the love affair.

Boosts Immune System

The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and vigorous. As someone with a relatively weak immune system, I rely heavily on fruits and vegetables that boost my immune system and help me stay healthy! Mango 1 – Weak Immune System 0

Improves Digestion

There are several fruits, including mangoes, which contain enzymes for breaking down protein. The fiber in mangos also helps digestion and elimination.

I know digestion is not a sexy topic, but it is crucial that you have a healthy digestive system. Poor digestion can lead to many serious health issues because digestion is the mechanism that makes your body work. Learn more here.

Eye Care

One cup of sliced mango offers 25 percent of the daily value for vitamin A to help promote good eyesight, prevent night blindness and dry eye. As someone that wears glasses, you can imagine how excited I was to learn that eye care is a benefit of eating mangos.

Fights Cancer

Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate present in mango protect the body against colon, breast, leukemia and prostate cancers. Learn more here.

Skin Cleanser

Mangoes help you unclog your pores and add freshness to the face. Mangoes are applicable to any skin type. While I have not tried putting mangos directly on my skin (I am too busy eating them), I think this is awesome. I will give it a try and let you know my findings!


Mangos have a lot of vitamins and nutrients that help the body feel fuller when hungry. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss. I can attest to feeling full after eating mangos. In the past, I’ve paired them with avocados and broccoli for dinner. Yummy!

Let’s keep the conversation going! What are your thoughts on mangos? How do you like to eat them/prepare them? Leave a comment below!

Nike Zoom Pegasus Review


About a year ago I bought a pair of Nike Lunar Racer 3 running shoes, and at first, I wasn’t a fan, but I grew to like them so much I bought another pair in another color. These pairs of shoes were my primary running shoes in 2015.

I recommended them to anyone who asked me what shoes they should run in and with good reason. They are light and offer great support.

Only thing is I think they are more suited to track and short distance work. I mainly run long distances, but they still were comfortable; until the beginning of December.

I have a flat arch in my feet, and my left foot started to bother me during runs. This discomfort extended to when I first got out of bed in the morning and when I played basketball.

I took a week off from running while I traveled home for Christmas, but after my first run, the pain returned to my left arch.

Nike Zoom Pegasus 32 Running Shoes

So far I’ve had two runs in these beauties. On New Year’s Day I ran five miles in the blistering cold, and the next day I ran fourteen miles on the treadmill. I love the way these shoes felt on my feet.

I still had the ankle support of the Lunar Racers but had a more spring in them and provided way more arch support, which is important for longer distance runs.

The Flywire cables around the midfoot provide additional support throughout the foot. The mesh upper allowed my foot to breathe.

This is key because I don’t like my foot to get too hot but it still was able to keep my feet warm in the cold temperatures, so I believe this is a shoe you can wear in the cold and in the heat.

I would recommend the Nike Zoom Pegasus 32 for any level runner. They work for me on a comfort level, a performance level as well as an aesthetic level.

They are currently available for men and women (click the links) as ID products (you can design them in any color combination you want).

How I lost 48 pounds using my FAITH and my WORK!


How have I used my FAITH and my WORK to lose the weight? What does that look like? Traditional weight loss methods usually just focus on diet and exercise. Eat less and move more. After years of failing at these traditional weight loss methods, I knew there had to be another way.

Hiding The Pain

Underneath all the fat, I was hiding deep pain. To the world, I had major accomplishments: college graduate, computer consultant, wife, mother, and homeschooler. But after celebrating all of these accomplishments, I was still morbidly obese. I didn’t just wake up and weigh 289 pounds (my highest weight. I experienced most of my weight gain after my father died of cancer.

Losing my father, as a freshman in college created a void that food easily filled. I didn’t know how to cope with the pain and trauma of losing him. But I did know how to anesthetize the pain with food. Food was within my control. I could use it to make myself happy, no matter what happened in the world. So I overindulged.

I learned to use this method of “healing” for any pain and trauma I encountered in life. And life sure provided many opportunities for me to apply this “balm.” But instead of providing healing, I had gained physical weight, as well as spiritual, mental and emotional weights.

Spiritually, I lacked the faith to believe that I could really lose the weight, for once and for all. Mentally, I was paralyzed by fear of failure. Emotionally, I was drained from my prior failed attempts at losing the weight.

Spiritually, I lacked the faith to believe that I could really lose the weight, for once and for all. Mentally, I was paralyzed by fear of failure. Emotionally, I was drained from my prior failed attempts at losing the weight.

My Awakening

After losing 94 pounds from 2006-2007, and then regaining the weight (and more) in 2010 – 2015, I was sick and tired of being sick and tired. I was extremely depressed. I felt like I didn’t matter, I had no purpose. I stopped believing that I could change. Despair, disappointment, discouragement and defeat were my common disposition.

But God was faithful, even when I wasn’t faithful to Him. God still gently spoke to me daily. He reminded me of His unconditional love for me. He reminded me of my purpose; to help other women be set free from these spiritual, emotional, mental and physical weights.

But in order to fulfill my purpose, I had to realize and walk in my own freedom! I continued to ignore Him, until one day I couldn’t think of any more excuses. I had to finally laugh at myself and simply surrender. Day 1 of my journey of transformation began on April 20th, 2015. And I’ve been moving forward ever since!

My Faith AND My Work

After years of having an unhealthy mindset towards and food and exercise, I have to create a new healthy mindset and habits. When I focused on the symptoms, the food and exercise habits, I always reverted back to my normal unhealthy mindset and habits. The weight loss didn’t last.

But this time, I am experiencing an inside-out transformation. I am re-training my thoughts daily so that I can make these lasting healthy lifestyle changes. I spend the first moments and last moments of each day renewing my mind. Here’s more info about my routine.

When I am faithful to dedicate this time to my development, I am able to be more mindful of my food choices and desire to workout. Since starting this journey, I can see evidence of my mindset changes towards food and exercise so I can do my work.

I drink more water, prepare and cook healthier meals because I can see the value added to my health. I track my meals via MyFitnessPal because I love receiving the information to help me move forward on my journey. I work out because I love seeing my stamina and strength increase.

My journey of transformation has not been smooth sailing! I’ve had many highs and lows. But I am grateful that I am learning to embrace the process. I am making these changes for life; not for the short term.

So, when I’m losing 1 – 2 pounds per week, I am excited! Losing 48 pounds is a huge accomplishment. I know that as long as I do my part (use my faith AND work), God will do His part (to manifest the actual inside-out transformation).


iAmHealthyFit’s GOALS FOR (20)SWEET16!


Welcome to 2016 or as it has already become known (20) Sweet16. We are very excited to start the New Year and embrace everything it will offer. 2015 was a fantastic year for us, both as individuals and as a team.

After reflecting on 2015, the team has compiled their goals for 2016, what a better way to start the year! Keep the conversation going and share your goals with us on Twitter and Instagram! Let’s keep each other accountable #iamhealthyfit2016.

Nory’s Goals for 2016


2015 was a fantastic year for me.

  • I settled into my new job (not so new anymore),
  • I celebrated the union of 8 of our families and friends,
  • I cleared my grad school debt,
  • Started working at a studio as a certified instructor,
  • Married my best friend in front of our family and friends on a beautiful island,
  • Spent some time with friends and relatives, revamped my website,
  • I ran the NYC TCS Marathon which, was my second marathon and
  • set some excellent plans for 2016!

2015 has left its mark in my life, and it was one of the best years of my life.

Looking back at this year, I can’t and won’t complain about the things that did not get done. I am the healthiest and happiest I’ve ever been! So what are my goals for (20) Sweet16?


will continue to take care of my mind, body and my spirit. I am all about meditation in 2016!


I am finally in space where I know who I am. This year I will focus on implementing projects that I’ve been procrastinating on. In the spirit of transparency, I will tell you 2016 will bring a cookbook, a structured program to help you live healthier and happier and a few others. I expect yall to hold me accountable.

I want to cherish the memories I am building with my family and friends. I don’t want to miss out on something because I was too busy checking Instagram, Facebook, Twitter or any of the many apps on my phone.


No witty explanation needed. I want to be nicer, more giving, more loving, more appreciative. Being a better human doesn’t cost much if anything at all.

I buy a lot of crap I don’t need. Seriously, I need to chill. I want to tell my money where to go and no the other way around. So I am going to focus on spending less on things I don’t need.

Tunde’s Goals for 2016

In the weeks leading up into 2016, I thought about overall what I want out of this year; what I would like to accomplish and what I would like to look back on years later and think I’m glad I made that a priority. That one thing is positivity in all aspects of my life.

2015 for me started off on a low note, and it was ranked with negativity and pessimism that led to a bout of slight depression. Without rehashing exactly what brought me to that low point, 2015 finished on an upward swing. I adopted the motto “chasing happiness, ” and that is exactly what I found. The latter part of 2016 couldn’t have ended any better than it did and I want to continue that momentum.

So in detail, my goals for 2016 are:

Eat Better

I have the health thing overall down. I workout at least five days a week, I drink a lot of water, I don’t smoke or drink caffeine. The one part of living healthy that I struggle with is my diet. I tend to eat a lot of sweets and not enough greens. I want to change that this year.
Grow In Spiritually

I couldn’t tell you the last time I’ve been inside a church. Without getting too much into why I haven’t, I just don’t like a lot of hypocrisy that is involved in church, especially the Black church. What I have done is study my Bible and my Qur’an.

Save Money

I have a lot of things I want to do in 2016. Things that require money and I want to start saving that money as well as a nice sized nest egg. In 2016 I plan on putting more money into my savings, my whole life insurance, and money market accounts.

Be Happy

In everything I do, I just want to be happy, and it’s much easier to go through life as a happy person as opposed to the being sad all the time.

Kevin’s Goals for 2016

When I look back on previous years, I am always amazed by how see-saw it was. 2015 was more emotionally draining than any other year, but it was my fault for not having a built-in support system. When I make poor decisions, I was blocked by this negative energy to see past it. I struggled with my place in the world but was more than anything afraid to try things to change my life.I ended 2015 on what some may consider a low note when I lost my job, but to

I ended 2015 on what some may consider a low note when I lost my job, but to me, I learned to see the beauty in all that came out of it. My best friend married her best friend, I left the job that to anyone important would tell you were ruining my life, and I joined a team where my value is seen every time we are together! Here are some of the things that got me through and will be the pillar to who I am as I move forward!

Stay Focused

I suffer from imaginary ADHD and love to daydream! I started to journal toward the end of 2015 and found it useful in getting things done. If I could not get to something or something brilliant came to mind I would write it down and come back to it. I am starting to see a lot of traction on this, and we will see more of this in 2016!

More Family Time

Over the years my circle of friends has grown immensely smaller while my family has grown larger. Friends have crossed over the imaginary family line, but as I grow older, I find myself more consumed with work. 2015 was the height of my addiction, so I left the year by detoxing from work! Now it is time to connect back with my family both blood and water. 2015 connected me to my best friend of over 16 years (Hi Nory), saw more of my nephews and nieces and spoken to a few people I haven’t seen or heard from in years! So here is to reconnecting with more family and friends!

Become The Healthiest Version Of Me

2015 started with a resolution to lose weight, but like any resolution, it had no traction, and by March I was right back to old tricks. When I saw my best friend get married in DR I came home and looked back on some of the memories and realized how I was not the healthiest I could be It was never about the weight but more of about how I felt.I was sick with a fever of 101 degrees in DR, need I say more.

When I lost my job in 2015, I instantly realized that having a sound body and soul was more important. It’s not about a dream weight; it’s a place where my mind and body are synched, where

It was never about the weight but more of about how I felt. I was sick with a fever of 101 degrees in DR, need I say more. When I lost my job in 2015, I instantly realized that having a sound body and soul was more important. It’s not about a dream weight; it’s a place where my mind and body are synched, where the pain is not a limitation, where my thoughts are free, and my heart is healthy!

Stay Happy!

This is the hardest thing to do! What was it that Forest Gump once said? “Life is like a box of chocolates.” Must I say more! Too many daily influences can make us lose sight of this very easily. I ended 2015 with a practice in which you count to ten when angry! Deep Breaths in long exhales out (Do it with your nose, less obvious in awkward situations lol).

Remember You are alive. There are 8 billion people on this planet and guess what? There is only one of you! How lucky are we to be here. 2016 will only be as good as you are! So remember that you are bigger than any one thing and JUST HAVE FUN!

5 Amazing Benefits of Apple Cider Vinegar You Need to Know


I’ve been using Apple Cider Vinegar (ACV) for years. My mother introduced me to this gem, mainly for seasoning purposes. As I embraced a healthy living, I started seeing a lot of information on social media about the alleged benefits of ACV.

After doing a lot of research, I began using ACV for more than seasoning. There are a lot of benefits to using ACV, here are my Top Five.

Cleaning Fruits, Vegetables and Meats

I’ve been using ACV to clean meats for a while now. I add 1 to 2 tablespoons of raw ACV and 1 or 2 limes to a bowl with warm water. I mix it and add my meats, veggies or fruits and let it sit for about 15 – 20 minutes. In addition to removing toxins from both fruits and vegetables, it helps make meats tender. I use this technique weekly, and it leaves my chicken juicy and tender.

Salad Dressings

ACV is a great base for your salad dressing. I usually add a teaspoon of olive oil, fresh black pepper with a pinch of sea salt. It is nutritious, delicious and very easy to make. Great for healthy meal prep recipes!

Washing Your Hair

This is no secret to my fellow naturalistas. ACV’s cleansing properties are amazing if you want to stop using shampoos. Depending on the brand, shampoos can strip nutrients from your hair and oils it needs to retain moisture. I have been using ACV to rinse my hair and remove buildup for over a year. I do 1 part ACV and three parts water and spray it on my roots before adding my weekly deep conditioner.


I do not know why this works, but yesterday I had the hiccups for about 10 minutes, I sipped on one tablespoon of ACV, and it was gone!

Detox Baths

Earlier this year I made a commitment to focusing on home remedies and less on going to the doctor or relying on over-the-counter drugs. All the years I’ve visited the doctor, it has never asked me what do I eat. Something about that does not sit well with me anymore.

Anyways, about 5/6 months ago I got very sick, I was online looking for potential remedies, and someone recommended an ACV detox bath. So I filled up my bathtub with hot water and added 2 cups of ACV. I sat there until it was cool, so about 45 minutes. After I was finished, I dried off and went to sleep. The next morning I woke up like new! Next time you have a cold give it a try.

Honorable Mention: ACV helps with digestion, I dilute 1 – 2 tablespoons of ACV in 1 cup of warm water and drink it on an empty stomach.

DISCLAIMER: Please check with your practitioner if you have any concerns about whether or not detox baths are a good option for you. PREGNANT WOMEN SHOULD NOT USE DETOX BATHS UNLESS DIRECTED BY A TRAINED PROFESSIONAL AND SHOULD NEVER BATHE IN EXTREMELY HOT WATER.

Learn How To Make Homemade Baked Tortilla Chips


I love snacking! I think I worry more about my snacks that the actual meal (judge if you must).

Tired of buying oily tortilla chips from the supermarket? Learn how to make your own with this easy vegan recipe.

For the past few months, I’ve been obsessed with corn tortilla chips. I love them because I can use them to eat avocados, mango salsa or by themselves and find them equally delicious.

It seems like my palate is tired of the taste of my favorite chips, every time I eat them all I can taste is oil.

So I stopped buying them, and decided to make my tortilla corn chip because I missed them! This healthy recipe is very straightforward and easy to make, and it only takes about 25 – 30 minutes!

This guac dip is perfect for your chips!

The Recipe

Baked Tortilla Chips

  • 4 Corn tortillas
  • 1 tbsp Coconut Oil/Olive Oil
  • 1/4 tsp Sea salt
  • 1/4 tsp Crushed Red Pepper
  • 1/4 tsp Ground Cumin
  • 1 Brush
  1. Pre-Heat the oven to 350 degrees

  2. Start by cutting the tortillas into four equal pieces

  3. Add your oil to small container and mix it with your sea salt, crushed red peppers, and ground cumin

  4. Brush both sides of the tortilla with the oil and place them on a baking sheet

  5. Bake the tortillas until they are crispy (lightly brown), and rotate them after 10 minutes for another 5 – 10 minutes.

Learn How To Get Fit Without Compromising Your Style!


I’ve never thought of myself as a fashionista. For a while I never gave much thought to how I dressed, I would define my style as comfortable and easy to put together. By easy I am obviously referring to 5 minutes or less LOL, Judge me if you must! And then I embraced a healthy lifestyle…

Slowly step away from the yoga pants and sneakers. Has fitness taken over your closet? Learn how I balance healthy living without compromising my style.

In theory, I wanted to dress up more, mix some patterns and try some prints. But in reality, when I wasn’t at work I only wore fancier versions of Yoga pants! Of course, I wanted to be cute, sexy, and beautiful but only if I get to wear yoga pants in the process. Until one day, my now husband decided to drop the mic on me.

We were in NYC getting ready to hit the town, as we got ready to leave the house I looked at him and he was all dressed up. I figured I would dress up too by putting on one of my fancier pairs of yoga pants. When I asked him how I looked, he stared at me for five minutes and said

You used to care about the way you dressed before”.

Yea, let’s take some time to process that together. Before I even tried to defend myself, he continued

You have this beautiful body but you do not dress it up, when we started dating you would put on your heels, dresses and skirts and now all you want to wear are yoga pants and sneakers. There is nothing wrong with yoga pants or workout gear but maybe you can switch things up a little”.

Was I in my feelings? Absolutely! But my husband and I have set a foundation where we welcome these types of conversations without fear of being offended/offensive.

So after he spoke to me about it, I spent a couple of days thinking about my style. He was right; I loved high heels! But since I focused on my health and active lifestyle they had become more of an inconvenience, so I did not wear them.

As I browsed recent photos, I realized that my husband had a point. So, I reached out to a close friend who is a fashion blogger for some help.

Now before you come for my boo, understand that I am very grateful for his feedback. I asked a question, and he answered with honesty, as he always should. Looking back, I am glad I asked, and he should have told me sooner LOL.

Thank You, Kelly

Kelly is the! I met Kelly during our undergraduate years at RIT and have been friends since. I remember calling her and sharing my conversation with my husband, and her immediate response was

If you don’t like it, you should change it”.

We had a consultation, and I spoke to her about what I would like my style to look like and how I wanted to balance fashion and fitness.

She came to my apartment and helped me clean my closet. This was the first time I did that! She also gave me great shopping tips and became my personal stylist. I wanted a fresh start and did not have time to shop.

Between juggling a full-time job, being a full-time student, working on iAmHealthyFit and working with four clients as a personal trainer, I needed help. I loved her style and was very excited to work with her. Y’all need to check her out ASAP!!!!

Before working with Kelly, I did not think much about the relationship between fashion and health. We can all agree that when we put on our favorite pair of jeans or that dress that hugs our body in the right places we feel invincible.

When I used to think about health, I focused on food, exercise, sleep and everything in between. But through my experience, I now reflect on the “external” aspect of health. Being in tune with your style brings a higher level of acceptance, self-awareness, and self-steam

I can’t thank Kelly enough for everything she did for me. Today, I still touch base with her about some looks and I also chat with my best friend who loves fashion.

They both know me well and understand my style. I know some of you do not have the funds to hire a personal stylist, but you should think about this as an investment. I firmly believe in investing in my health and what makes me happy.

Thanks to Kelly I developed my sense of style. I became a more efficient shopper, and I am much happier with the outfits I put together.

She shared some of her fave online stores with me and encouraged me to step outside of my comfort zone. I still love my yoga pants, but healthy living is no longer an excuse not to have fun with my style.

Tips You Need To Know To Help You Preserve Cilantro


Cilantro is perhaps my favorite herb of all time! No, seriously I love me some cilantro. It is amazing to cook with because you can add cilantro to everything. I can’t think of a dish that does not go well with cilantro.

Tired of throwing away your cilantro?

Learn how to keep your cilantro fresh for up to two weeks. This easy to follow 3-step-method is all you need.

According to Organic Facts, many people don’t know that coriander (cilantro) is packed with potential health benefits, that most people completely miss when they toss this garnish into the garbage after eating their meal.

Properties of Cilantro

  • It has eleven components of essential oils,
  • Six types of acids (including ascorbic acid, better known as vitamin-C),
  • Minerals and
  • Vitamins, each having some beneficial properties.


Given my love for cilantro and all its amazing properties, you can understand my desire to preserve it when I don’t use it all.  After spending countless hours on the net, I finally found a method that works wonders!

You Will Need Three Items!

  • An empty container
  • Water
  • A plastic bag

Three Simple Steps

  • First, you want to fill your jar with water. A mason jar or an old glass bottle should work. Add about 1 cup of distilled cold water, or you can use tap water too.
  • Then I place my cilantro in the bottle and cover it with a plastic bag to retain the moisture.
  • I take my covered bottle and put in in the fridge! That’s it!

As you can see, this is also an excellent way to bring your herbs back to life! Next time your cilantro looks a little lifeless, simply follow the steps listed above and watch it flourish!

I do not know the scientific reason why this works, but I know that I use the same method to preserve my mint leaves, my parsley and it also works great.

Let me know how you keep your cilantro and other herbs!