Fit_Femme’s BodyBlog

By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

One of the most fun activities of the holiday season is all the shopping trips girls engage in when searching for the perfect gifts for family and friends (and occasionally, for self!). In this part of the Holiday How-to Guide you’ll find tips on eating healthy, staying energized and keeping stress in check.

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By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

Using tasty flavors like garlic, ginger and soy, this healthy but tasty go-to dinner will keep bellies full and mouths satisfied without breaking your diet. Yields 4 servings.

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By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

Now that it’s November we can officially kick off the holiday season. This can mean both good and bad things. It’s a great time of year for family, friends, food and fun, but with that often comes a busy schedule, lots of parties with tasty treats, and no time for exercise. That’s why I’m offering the Fit Girl’s Holiday How-To Guide. Part I is “Surviving Thanksgiving.”

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By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

Simplifying the Concept of Complex and Simple Carbohydrates, and the Glycemic Index

In light of many modern day dieters viewing carbohydrates as “evil,” a lesson in this tasty nutrient and optimal energy source is in order. Find out the difference between simple and complex carbohydrates, the different types of complex carbohydrates, and how and when to eat which in order to maximize your health and fitness goals.

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By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

There are many contributing factors to a weakened immune system: stress, nutrient deficiency and exposure to germs are just a few. Fight the cold weather’s attempt at increasing your susceptibility to sickness this season. By taking some defensive measures, you can avoid getting sick or shorten your symptoms and length of cold if you are sick.

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By Alissa Carpio, NASM-CPT

A savvy shopper knows what foods to stock up on and when, what sections to avoid, how to save money on healthy foods, and how to keep the whole family full and happy. If you’re not quite there yet, read on to learn how.

Here’s a sample of my diet, and I have to tell you, it’s very tasty and satisfying.  I count everything on my FitDay journal, but I estimate stuff like sauces, or just don’t count it at all if it’s a negligible amount.

Wake up at 7:30am

8:00am - 1/2 scoop BSN Syntha-6 in 1c black coffee

9:30am - 1 egg, 2/3c egg whites (3-4 whites), 1/4c cooked steel cut oats

11:30am - 3/4c 1% cottage cheese, 1 container vanilla activia yogurt, 1 small organic macintosh apple

2:00pm - 3.5 oz chicken with asian peanut sauce, 1c broccoli sauteed in olive oil & herbs

4:00pm - 5 oz tilapia with asian peanut sauce, 1c broccoli sauteed in olive oil & herbs
(normally on a lifting day I’d also have a small or medium red potato w/ spray butter and light sour cream)

6:30pm - 1 scoop BSN Syntha-6 (chocolate) in water

8:30pm - 4 oz tilapia, 1c green beans sauteed in olive oil & herbs; 1 tbsp peanut butter (dessert?!)

This menu gives about 1400 calories, 45g fat, 100g carbs and 165g protein.  Usually my carbs are a little higher (125-135g) on lifting days, but I decided to keep them low since it’s cardio only today.

*If you’re interested in getting a customized diet plan from me, shoot me a PM or visit my website for details.

If miniature Milk Ways, single-serving Snickers and containers of candy corn have you dizzy from seeing sweets, you need to check out these tips on how to avoid breaking your diet during this treat-laden holiday. Even if you’re not normally drawn to candy, the colorful images and festive labels are great marketing mechanisms for even the savviest fitness girl. Read on to find out how to enjoy Halloween while keeping your diet on track. Or, you could just ask for a trick instead.

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This is a great sauce for topping grilled chicken, veggies or rice.  Lots of flavor with little calories.  If you try any of my recipes, try this one!!!

1 tbsp. Tahini (Sesame Paste) - get it in the peanut butter, natural foods or asian section

2 tbsp. Natural Peanut Butter

1 tsp. Honey

4 tsp. Low-Sodium Soy Sauce (Kikkoman)

1/4c Water

¼ tsp. Cayenne

¼ tsp. Garlic Powder

¼ tsp. Onion Powder

Combine first 5 ingredients and microwave for 30-60 seconds, until peanut butter is runny.  Stir well so that all ingredients are incorporated.  Add cayenne, garlic and onion powders.  Stir to combine.

Use as topping for chicken, pork, fish, veggies or rice.

This is a quick and easy breakfast and complete meal.  Great seasonal option!

1/3c (dry) quick oats
1/4c canned pumpkin puree
1/2c 1-2% cottage cheese
pumpkin pie spice
cinnamon
splenda or whey low

191 calories, 2g fat, 27.5g carbs (5g fiber), 17.5g protein

In micro-safe bowl, combine oats and pumpkin. Add water just to cover the surface of the oats. Micro on high for 1 minute. Add cottage cheese, then sprinkle on pumpkin pie spice and cinnamon to taste. Add 2-3 packets of splenda or 2 tbsp. whey low for sweetener. Stir well to combine ingredients.