Top 10 Benefits of Walking

Walking is one of those things that there’s really no down side to. Anyone (almost everyone) can do it, it’s easy and it’s FREE! We all like free stuff right?? Especially freebies that will help us with our health goals.

Walking is an incredibly good way to start, or continue your fitness journey. It’s not physically exerting – unless you are walking 10 miles a day, but hey all the power to ya – and it’s a good way to get your heart rate up and joints oiled up.

So what else is so great about walking? Well, let me tell you..

1. IT STRENGTHENS YOUR BONES

It can stop the bone loss of osteoporosis. One Nurse’s Health Study found that women who walked a minimum of 4 hours a week (less than 30 minutes per day) had a 40% less risk of hip fracture.

2. ENHANCES CIRCULATION

Walking regularly is great for your heart. It can increase blood circulation, helping to lower blood pressure and can end up reducing the risk of a stroke.

3. BOOSTS YOUR MOOD

Physical activity stimulates your brain. It also releases chemicals called endorphins, these chemicals interact with the brain in a way that reduces pain and improves ones mood.

4. IMPROVES SLEEP 

Walking can help you fall asleep faster, and into a deeper sleep. Walking outdoors is especially beneficial because the exposure to sunlight will help keep your vitamin levels happy. Physical activity will also tire your body out where it needs to hit REM more than normal.

5. STIMULATES YOUR MIND

A study done by the University of California found that women who walked about 30 minutes per day had a slower decline in memory loss than those that didn’t walk as much.

6. IMPROVE BALANCE AND COORDINATION

Walking utilizes every part of your lower body, and thus strengthens it. The more one walks, the stronger the lower body will be. Studies find that those who do not walk as frequently have weaker muscles in their shins and therefor tend to lose their balance more.

7. PREVENTS DISEASES

It lowers the risk of Alzheimers. Studies show that those who walk more than just a quarter of a mile per day have a greatly reduced risk of obtaining Alzheimers Disease.

8. RAISES YOUR IMMUNITY

Regular exercise will help maintain a healthy body weight. This will in turn keep your body at it’s full potential and have a strong immune system. Your body will then be able to fight off more diseases and illnesses.

9. SUPPORTS YOUR JOINTS

Your joints are made of cartilage, and many of our joints do not have a direct blood supply. Joints get their nutrition from juices and oxygen that the body circulates when we move. The more we walk, the more oxygen and nutrients get into the joints. The healthier our joints are the more painless our day to day life will be!

10. HELPS YOU LOSE WEIGHT

Last but not least, walking helps with weight loss. It burns calories! It also builds muscle. Walking several miles a day will help jump start your journey to a healthier life.

So, let’s get to walking! Take an early morning stroll, a lunch time break to clear your head, or an evening walk in the park.. However, whenever, just move your feet!

Do you walk every day? Why/why not? 

When is your favorite time to go on a walk? Do you jam out to music when you do, or do you like the silence? 

Comment below!!

That’s all for today!

Xo, Dev

5 Healthy Ways to Cook Chicken

Whenever I think of “healthy meals” I always resort to grilled chicken, brown rice and broccoli. How BORING, amirite?! I believe a lot of people fall off the health bandwagon because of these types of thoughts.

Well, I’m here to tell you that there is SO much more to healthy food than that! You can be so creative with what you eat so that it keeps you interested, and you continue to eat right.

meme

Instead of giving you some recipes today, I am going to talk about 5 ways to cook chicken that will most definitely keep you coming back for more! This way, you can put your own spin to the cooking styles, and enjoy for meals to come.

COOKING STYLES:

Grilled

I like my grilled chicken super simple, so I usually take my chicken breasts and season them with salt and pepper and a little olive oil. Plus, this helps the flavor of the grill come through in the meat. Make sure the grill is clean and oiled up (don’t overkill it) and lay the chicken on the grill. You really don’t want to overcook the chicken (165 internal temp is ideal) so using a fire that’s between 375-400 Fahrenheit will work perfectly.

TIP: Pounding out the chicken before grilling will help even out the temperature throughout the breast, This will help ensure that the thinner edges don’t get overcooked while the thicker middle is undone.

Baked

Baking is an easy way to keep chicken moist, but it’s also an easy way to overcook and dry the chicken out. You’re going to want to heat your oven to 450 degrees and bake the chicken for 15-20 minutes. This will allow for a nice crispy outer layer, and a tender, moist inside.

TIP: I like to season my baked chicken with Mrs. Dash lemon pepper. GUYS. SO. GOOD. Try it, you’ll thank me later.

Roasted

The main difference between roasting and baking is the form of the meat you are cooking. Generally you will ROAST a whole chicken, while you would BAKE a breast or thigh. Roasted chicken is amazing, and there are so many options to stuff it, season it or cook with vegetables and potatoes.

Poached

Poaching can be seen as boring, but it’s a good healthy way to cook your poultry. It will also ensure that your meat is incredibly moist. WOOHOO! I like to season the liquid in which I am poaching my foods in, because that flavor will end being the seasoning.

TIP: Use a base of chicken broth, I normally go for a low sodium one! Throw in some garlic, bay leaves, some sliced lemon and any extra spices laying around and you’ve got yourself a great base.

PS- Poached chicken is PERFECT for a chicken salad!

Braised

Braising is a cooking style that incorporates both the wet and dry heats. You will first sear the meat (dry heat) and then finish it in a liquid (about 2/3 of the way up the meat) at a lower temperature.

10307227_303665939793351_8465673000461368297_n

Try some of these new cooking methods and play around with the seasonings! It will definitely help ‘spice’ up your life 😉

Eat up my friends, I hope you enjoy!!

Xo, Dev

The Worth of Water

Hi dear friends! Lately, I’ve been really bad about drinking water. I’ve been finding myself extremely dehydrated, and therefor feeling sluggish. I notice that when I DO get dehydrated, when i finally start drinking again I start to feel bloated.

THE WORST!

Side Note: For all of my lady friends, bloating is NO. JOKE. You know what I’m saying… I know you do! It’s like you have a brick in your stomach that hurts and you just can’t get rid of.

How does water do this to you?! Here’s the thing. It’s probably not the water, it’s the LACK of water. When you don’t drink enough water, and ingest saltier foods, your body will retain the water that it does receive. Water retention = BLOAT.

Alternatively, drinking a large amount of water will increase the fluids in your stomach (naturally). This will cause a temporary bloat. However, this type of bloat will go away quite shortly, as the water will flow through your system cleaning out toxins, and you will sweat and/or urinate it out.

WHY WATER? 

So what’s so important about this stuff? Well, water makes up the biggest part of our body. Our bodies are comprised of about 60% water, our brains 70% water and our lungs approximately 90% water. Uhhh… That’s a LOT of water!

On top of that, our bodies use that water on a daily basis. Generally, our body goes through almost 2.5 quarts of water a day and we need to replenish that by eating nutritious foods and drinking lots of wawa.

THE BENEFITS

  • Increase Energy and Relieve Fatigue
  • Boost your immune system
  • Promote weight loss
  • Flushes out toxins
  • Improved skin conditions

…and many mooooreee!!! (in my opera voice).

All in all, water is an incredibly important substance that we need to make sure we are getting enough of. Our bodies won’t make it too long without it, and maintaining our intake of it will truly help us out in the long run!

a95be5b7d0e1dc3c948ac79f37d49875-healthy-skin-healthy-tips

Drink up, my friends!

xo, Dev

 

The transformation

Some of you may be wondering "who is this girl and why should I even listen to her?"

Completely understandable. There are so many food and fitness pages out there for you to go to, so why stay on mine??

I used to be decently in shape, I mean, I was skinny fat. You know.. when you look like you're in shape but you don't have much muscle you're just skinny. All through the high school and college that's how I would describe myself. I wasn't happy with my body, but I sure as heck wasn't unhappy. I looked good in my clubbing clothes and that's all that mattered at that time. You know how it goes.

So then I moved from Rhode Island to Georgia. Best move I've ever made. But guess what there's a ton of in Georgia that there isn't in Rhode Island?? FRIED CHICKEN. Plus I wanted to make some friends so ultimately I ended up drinking, a lot. Then in met my boyfriend, Wesley. He's amazing, but he likes Taco Bell for dinner. You see where I'm going with this?

Life kind of just snowballed into a high caloric, sedentary lifestyle. I was happy with my new life, but I quickly became unhappy with my body. October 2015 I decided to change my lifestyle. I called off drinking, started making my meals at home and headed to the gym.

Now, I went to school for culinary so I have a ton of nutrition knowledge just sitting in my brain. That made it so much easier to get a head start on how to get the right nutrition and calories into my body. That's what I'm want to be sharing with you. Food is delicious, it's comforting and it makes you feel good… but it's also a fuel. You need to ensure you're eating the RIGHT ones so that your body stays happy.

On the fitness side of things I started by following a few different guides, some body building programs, and did a TON of research. I started learning what worked for my body and began creating my own training regime. I feel as though I'm very knowledgeable but there is still so much to learn on that front.

So here I am, its august 2017 and I'm ready to show the world my transformation. I'm ready to tell everyone about my experience- the good, the bad and the ugly. Im here to share my knowledge and hopefully gain some more from you!

Please hit the follow button and start this journey with me! I will be starting some newsletters in the near future and promise to keep everyone updated on that.

Xo, Dev