Benefits of Exercise

We all know that exercise helps us strengthen our hearts and lungs while keeping keep fat at bay. But what other benefits does exercising have?

I have made a list to keep you more motivated than ever when the thoughts of a flat tummy aren't enough to get you to the gym. 

It reduces stress.  This is probably the most notable benefits. Exercising releases norepinephrine ( the chemical that helps of moderate stress) . Research actually shows that the more you exercise, the better you handle stress!

STRATEGY

• Bad day at work? Go for a 30 minute run or walk. You will feel better I guarantee it. 

It helps you prevent Alzheimer Disease. Alzheimer's causes the shrinkage in your brain as you get older. Research shows that people that exercise tend to not experience this.

STRATEGY

• In your 20's-40's? Make sure to get that exercise in. This is an important time to capitalize on Alzheimer prevention. Studies have shown that during this time in your life, the chemicals in your body that support and prevent the degeneration of your hippocampus (important for memory and learning) are at their highest. Capitalize on that. 
• 40 +  don't despair! You are still at a key time to keep that hippocampus strong. By exercising you help prevent degeneration. It is important to keep exercising during this time to keep those brain connections just as strong as your bicep muscles ;)

It keeps you feeling good.  Thanks to our friends by the name of endorphins, exercise keeps us feeling happy.  Those feel good chemicals are released when we are exercising. 

STRATEGY

• Exercise at least 3 times a week for some endorphin love. Any type of exercise is great. Cardio, weights, you choose. Your mind, body, friends/family and person sitting in traffic in the car next to you will thank you :)

Those are only a three additional reasons why you should exercise. Pretty good ones huh?

What are your reasons for exercising? Do you have any to add to the list? Comment below. I would love to hear from you.

Stay fit and pretty

-Carmen

Meal Prep

They say the worst thing you can do is fail to prepare. I think this is by and large very true in all aspects in life-dieting not withstanding. Diets fail do not fail due to lack of desire-everyone who starts a diet wants to succeed, but diets fail due to lack of preparation.  When you don't have something healthy ready to go when you are in a rush, stressed out, or just plain tired; that take out menu looks attractive, the drive thru seems delicious, and raiding your cupboards for those Oreo's sounds divine.

To avoid this I try to prep my meals.  This is very easy and can be one once or twice a week for maximum convenience.  That way when hunger, stress, or exhaustion strikes- you've got dinner covered.

Today I prepped my food for about 3 days.  I think that any longer than that the flavor suffers, and no one likes eating unflavorful food. However, when I am really busy I will go ahead and cook for a week at a time.

On the menu:

• Chicken Breast
• Broccoli
• Sweet Potato
• Spinach salad

Currently my diet plan is consisting of:

Breakfast: 0.5 cup of oatmeal + 1 tps peanut butter + 0.5 cup of blueberries

Snack : Post workout shake with 0.5 banana + 1 tbsp chia

Lunch: 4 ounces chicken breast + 3 ounces sweet potato + 1 cup of broccoli

Snack: Fruit of choice -today I had a grapefruit and a handful of non salted nuts

Dinner: 4 ounces chicken breast + 1 cup spinach salad with balsamic + 1 cup bro coli or any green veggie

It's simple, basic, and borning right now. I'm currently trying to drop body fat so this diet works for me. Tell me what are your goals? What is your diet looking like right now? Any suggestions on what I should add?

Wishing you a fit and pretty day ;o

-Carmen

P.S Check out my lunch today :) Yummy-yummy!

Drive-Thru Done Right!

We all know that preparing our own food is always the best way to eat healthy, but lets face it that's not always the option that is most convenient. The CDC estimates that approximately 15% of calories consumed from people in their twenty and thirties comes from fast food.

To help keep fast food from derailing your diet, I have brought you a list of Fit Meals to Grab on the Go courtesy of Fitness Magazine. These are great options, most of these picks are about 480 calories or less. Eat up, guilt free :)

Taco Bell

• Fresco Streak Burrito Supreme plus black beans ~430 calories, 10.5 g fat

• Fresco Chicken Soft Taco plus pintos and cheese ~330 calories; 10.5 grams of fat

Subway

• 6 inch Oven Roasted Chicken Sandwich on wheat with all veggies, no mayo and your choice or cheese; with apple slices ~350 calories
• Oven Roasted Chicken Salad with honey mustard dressing and a yogurt ~400 calories

Starbucks

• Chicken & Hummus Bistro Box (hummus, grilled chicken, grape tomatoes, cucumber, and pita bread) plus a banana~380 calories
• Zesty Chicken & Black Bean Salad Bowl (grilled chicken, black beans, roasted corn, jicama, tomatoes, feta, greens, and quinoa with chile vinaigrette) plus Seasonal Harvest Fruit Blend;~450 calories

Chipotle

• 3 Barbacoa (braised beef) Tacos on soft corn tortillas with lettuce and tomato salsa~405 calories
•  Vegetarian Burrito Bowl with brown rice, black beans, fajita vegetables, lettuce, and roasted chili-corn salsa~350

Wendy's

• Large Chili plus Garden Side Salad (no croutons) with fat-free French dressing~375calories
• Ultimate Chicken Grill Sandwich plus apple slices~ 440 calories

Panera

• Half Smoked Turkey Breast on Artisan Whole Grain Loaf plus Low-Fat Garden Vegetable with Pesto Soup (from the You Pick Two Menu); ~320 calories
• Power Mediterranean Chicken Salad (no bacon) plus Baked Lays Potato Chips~430calories

Burger King

• Whopper Jr. (no mayo) plus Value-Sized Onion Rings~ 410 calories
• Veggie Burger plus apple slices~ 440 calories

KFC

• 4 Hot Wings plus Sweet Kernel Corn~380 calories
• Kentucky Grilled Chicken Breast plus mashed potatoes (without gravy) ~310 calories 

Have you tried any of these? Have any to add to the list? Comment below and let's talk about it :)

-Carmen

Does eating at night make me fat?

Here is a question that I hear frequently. Does eating at night make me fat? The answer? It depends.

Weight gain is something that happens when you eat more calories than you burn on a consistent basis, not what you eat before bed. Some people due to schedule or preference do not eat until late hours of the night.

Our bodies do not have an enzyme that has us store fat if we eat past 8 pm.

Lets imagine this scenario:  There is a 150lbs 5'4 female whose calorie intake to maintain weight is 1950 calories.  Lets say she gets off of work at 8 pm and eats a huge 1000 calorie meal after only having the chance to eat a 350 calorie breakfast.  Will she gain weight? No. She is under her daily calorie budget.

On the other hand, lets say that she comes home, eats the same 1000 calorie meal, but after she has eaten a 500 calorie breakfast, a 500 calorie lunch, and 200 calorie snack.  Will she gain weight? Yes. She has exceeded her daily calorie budget.

Moral of the story? Eating at night will not make you fat. What you need to do to lose weight, or maintain your current weight is set up a food schedule that will meet your target calorie budget and allows you to distribute those calories in a way prevents hunger and makes you feel your best.

Stay healthy, fit and pretty.

Wishing you luck in reaching your fitness goals.

XO
-Carmen