1. Exercise boosts brainpower.

Exercise helps your mental function. It increases energy levels and increases serotonin in the brain. It is clear that those who exercise are more productive at work.

2. Movement melts away stress.

Once you start working out, you will experience less stress in every part of your life. Exercise produces a relaxation response and will elevate your mood. When you are less stressed, you are less irritable. This, in turn, could improve your relationships with your family and coworkers.

3. Exercise gives you energy.

When you improve your strength and stamina, it is easier to accomplish everyday tasks. And this will help to make you feel more energetic over the course of the day

Source: WebMD

Recipe:

Sauteed Chicken Breasts with Fresh Herbs and Ginger:
Low Carb From Food Network Kitchens

2 tablespoons vegetable oil, like soy or peanut
2 boneless, skinless chicken breast halves, about 6 ounces each
Kosher salt and freshly ground black pepper
Juice of 1/2 lime (about 1 tablespoon)
3 tablespoons chicken broth, homemade or low-sodium canned
2 teaspoons finely grated ginger
1/4 cup packed fresh basil leaves, torn
2 tablespoons packed fresh mint leaves, torn

Heat the oil in a medium skillet over medium-high heat until shimmering.
.
- Season both sides of the chicken breasts with salt and pepper, and place them skin side down in the pan.
- Cook, turning once, until firm to the touch, about 5 minutes per side. Transfer the chicken breasts to a plate.
- Add the lime juice to the skillet, and scrape up any browned bits that cling to the pan with a wooden spoon.
- Add the chicken broth and ginger, and bring to a boil.
- Off the heat, add the basil and mint to the pan and swirl the pan to combine.
- Divide the chicken between the 2 plates and spoon the herb sauce over the chicken.
-Serve.

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FITNESS INFORMATION

Exercise Can Reverse Muscle Loss
Source: Exercise & Sports Science Reviews

Summary:

• Mitochondrial dysfunction varies among muscles and in proportion to Type II muscle fibers
• Mitochondrial dysfunction is implicated in development of sarcopenia (muscle shrinkage), a leading cause of disability in the aged
• Exercise training can reverse the dysfunction that occurs with age

Comment:
Strength training improves size and function of Type II fibers, so would be important in reversing muscle loss.

Exercise Keeps Weight Off
Source: Medicine & Science in Sports & Exercise

Summary:

• Participants in weight loss program were assessed at 4 and 16 months
• Eating variables were significant in weight loss at 4 months
• Intrinsic exercise motivation, such as interest and enjoyment, was more predictive of long term weight loss

Conclusion:
Diet is associated with short term weight loss but exercise motivation is more important in longer term weight management.

Fitness Helps Emotions
Source: Medicine & Science in Sports & Exercise

Summary:

• Participants in a large study were tested for cardio-respiratory fitness and surveyed for physical activity and mental health measures
• There was an inverse relationship between maximal CR fitness and depression and a positive graded response between CR fitness and emotional well-being
• There was also association between physical activity and both emotional measures

Conclusion:
High cardio fitness and physical activity are associated with less depression and greater emotional well being.