How much caffeine do you consume on a daily basis? Are you consuming more than you should? Caffeine affects our body’s ability to absorb calcium and Vitamin D, which are vital for our bone strength. Overconsumption of caffeine may lead to a decrease in bone density, which can then lead   Read More ...

It’s best to exercise on a light but nutrient-filled stomach. This may sound like an oxymoron, but this can be done through avoiding foods that are high in fat and fiber, and instead consuming high amounts of carbohydrates and moderate amounts of protein. Your pre-workout meal and portions will depend   Read More ...

This original recipe welcomes autumn, bringing in the tastes of pumpkin and ginger, with almonds and dried cranberries for added flavor.               Serving size: 2 loaves Ingredients: 3 cups whole wheat flour 3 cups brown sugar 2 teaspoons ground cinnamon 2 teaspoons ground ginger   Read More ...

For non-dairy eaters like me, kale serves as a great alternative. The leafy dark-greens provide a substantial amount of calcium, Vitamins A, C and K, as well as minerals and antioxidants. When craving potato chips, opt for baked kale chips instead. They’re easy and quick to make!   Ingredients: One   Read More ...

I wake myself up with a morning workout, then off to a full day of classes, followed by Gospel Choir rehearsal. I rush back to my dorm to write that article for my college newspaper. When I look at my clock to start my homework, it’s already nearing midnight! Sometimes   Read More ...

Gelatin is more than just an ingredient in Jell-o and marshmallows. It’s used in many of our daily foods and products. What is it? Gelatin is protein derived from animals—usually cow or pigs—by boiling skin, muscles, tendons, ligaments and bones and is found in various foods, cosmetics and drugs. Original   Read More ...

Sometimes, there’s just not enough time for a full-course meal. Whether you’re a college student, a mom on-the-go, or a youngster who can’t yet cook, instant cup noodles seem like the perfect lunch or afternoon snack. But does it give you all the nutrients your body expects from a meal?   Read More ...

This rhizome, or underground stem, has many health benefits and is used as a natural treatment for stomachaches, migraines, nausea, and the common cold. Ginger can be consumed in three forms: fresh, dried and juiced. Fresh ginger is known for treating baldness, arthritis, toothaches and even skin conditions such as   Read More ...

This fulfilling salad is sweet, sour and mildly spicy all at once, while attaining the proper nutrients and meeting all food groups. It’s great for a quick and easy lunch!           Serving Size: 1 Ingredients: 2-3 handfuls of dark green lettuce ½ thin-sliced carrot ¼ large   Read More ...

Ever try to get some work done and get distracted by the things around you? Or can’t find the remote because it’s buried under a pile of mail? What about when you’re on the phone and need to find that piece of paper with the requested information? You’re sifting through   Read More ...

After today’s workout, you’ll feel the power of an Olympic athlete. Get ready to feel the burn! [If you have any health concerns, please consult your doctor or physician before performing any exercise posted on this blog. Lil’ Fit Birdie is concerned for your health, but is not responsible for   Read More ...

Fitness not only has its physical benefits, but working out and eating healthily can also affect our mental health. We’re likely to be more alert and energized, ultimately leading to a happier and healthier life! [If you have any health concerns, please consult your doctor or physician before performing any   Read More ...

Kudos to you for making it to Day 3! Don’t forget to hydrate throughout the workout. [If you have any health concerns, please consult your doctor or physician before performing any exercise posted on this blog. Lil’ Fit Birdie is concerned for your health, but is not responsible for any   Read More ...

Good for you for motivating yourself to Day 2! Each day, we’ll be pushing ourselves a bit further. Grab some water, and let’s begin! [If you have any health concerns, please consult your doctor or physician before performing any exercise posted on this blog. Lil’ Fit Birdie is concerned for   Read More ...

The Full-Body Blast series will engage your entire body, and can be done right in your living room or dorm room. We’ll be mixing strength training with bursts of high cardio! Grab a mat, water bottle, and some weights and get ready to work up a sweat! [If you have   Read More ...

Statistics show that more and more Americans are becoming obese. But it doesn’t seem like food manufacturers are taking this into account when deciding on food ingredients. Therefore, we have to be responsible for making changes in our own diet so as to reduce our consumption of unhealthy and fattening   Read More ...

If you have a vegetarian friend, you may see him or her opting for tofu while you devour a juicy steak. But have you ever considered the differences in health benefits between the two dishes? Tofu is one of many soy products, made from the curds of soybean milk. It   Read More ...

To be healthy ≠ to be skinny. There are healthy ways to lose weight and there are unhealthy ways to lose weight. Unhealthy ways to lose weight: Stop eating completely Skip a meal Only eat fruits and vegetables Cut out entire food groups (i.e. carbohydrates, fats) Work out excessively without   Read More ...

We’ve all heard that carrots will keep our eyes healthy. But that’s not all. By growing in deep soil, carrots absorb tons of minerals, on top of the vitamins it holds. Carrots are great sources of Vitamin A, which help with our vision, as well as Vitamin B and beta-carotene,   Read More ...

When you think of pageantry, what do you think of? Most people think of tall, blond, unintelligent, and abnormally thin young women strutting down the runway in their 5-inch heels and revealing bikinis. That’s exactly what my friends, classmates and even some family members envisioned when they read in the   Read More ...

You don’t have to feel guilty about eating a cupcake anymore! Here’s a healthy cupcake, filled with oats and fruit! Serving Size: 12 cupcakes Ingredients: ¾ cup whole-wheat flour 1 teaspoon baking soda 1 cup brown sugar 1 teaspoon cinnamon 1 cup oats 1 large egg 1 stick butter 1/3   Read More ...

Hearty and filling with a touch of sweetness!  Ingredients: 2 apples 1 cup whole-wheat flour 1 tablespoon baking soda 1/3 cup brown sugar 1 tablespoon cinnamon 1 cup oats 1 large egg 1 stick butter 1/2 cup milk 1/3 cup maple syrup 1 tablespoon honey   Instructions: Preheat oven to   Read More ...

We often think about how to keep our body healthy and looking sharp, but do you ever think about keeping your brain healthy? Certain foods help us generate more brain cells, keeping our brains active. Our brain needs 3 things in order to stay healthy: omega-3 fats, (which is the   Read More ...

Whether you’re a student, a mom, or a businessman, we never seem to be getting enough sleep. But we must maintain a healthy sleep cycle in order to stay healthy—mentally and physically. Sleep can affect our immune system, and people who get sufficient sleep are less likely to become sick. Most of   Read More ...

  Eating breakfast deprives you of extra sleep. And more comes out of your wallet at the grocery store. If you’re trying to lose weight, you might think breakfast is one meal you could skip. But is it really helping you lose weight? Is it really saving you money? You   Read More ...

When you visit the grocery store, do you settle for the cheaper option of white bread? Or do you pay the extra buck for the whole grain bread? As the saying says, ‘You get what you paid for.’ White bread is often processed, fattening, and lacks valuable nutrients. The extra   Read More ...

Today’s the last day of the 5-Day Core Workout. But this doesn’t mean you stop here. Mix and match your favorite exercises to create your own plan! I’d love to hear what you come up with! Maybe I’ll even feature your workout plan on my blog! [If you have any   Read More ...

You should be proud of yourself for making it this far! If you aren’t already, invite your friends to do these workouts with you. It’ll give you a boost of motivation and it’ll make it more fun! [If you have any health concerns, please consult your doctor or physician before   Read More ...

The core refers to your abdominal and back muscles, which work to support the spine and keep your body balanced. Strengthening your core promotes good posture, prevents injury and back pain. With that said, let’s grab a water bottle and mat and get started! [If you have any health concerns,   Read More ...

You’ve probably seen tons of ads that read, “Get flat abs in a week!” Don’t believe any of them. If it were that easy, we’d all have a perfect set. It’s harder for girls to obtain a visible six-pack because unlike men, we have two layers of skin (necessary for   Read More ...

For this workout series, I will be using Dr. Abigail Ellsworth’s book of core exercises, Core Training Anatomy. A physical therapist and pilates specialist, Dr. Ellsworth provides fitness enthusiasts with a solid understanding of the core muscles, allowing us to make the most of our workout. Our daily movements are   Read More ...

The perfect snack if you’re looking for something filling, fruity and healthy!   Ingredients: 1 cup fresh blueberries 2 cups oats 1 cup pancake/waffle mix ¼ cup oil (preferable canola oil, but others will do) 2 tablespoons brown sugar 3 tablespoons honey ½ tablespoons cinnamon   Instructions:  1.  Preheat oven to   Read More ...

Today was the first-ever giant master yoga class on a busy street in the heart of White Plains, NY. The class was led by Gwen Lawrence, team yoga instructor for the Giants, Knicks and Rangers. Over 500 people flooded the street with their yoga mats in nearly 100° weather, ready   Read More ...

COMING SOON! Learn about the importance of the core muscles and how to create a balance in the major and minor muscles. Each day, we will target all the core muscles through core stability and core strength exercises.

A new original recipe. My family would describe this taste as refreshing, light and exotic, with a fusion of European, Asian, and Middle Eastern tastes. This is a new and healthy recipe your whole family will enjoy!   Serving Size: 4 plates Ingredients: 4 pieces of skinless, boneless chicken breasts   Read More ...

You’ve all used vinegar for cooking or had it in your dressing, but have you drank it in juice or used it to cure burns and itchy insects bites? Of all the types of vinegar, distilled and apple cider vinegar are the most commonly used. But they don’t share the   Read More ...

I took my mother along for the 2nd annual Health & Wellness Fair this morning. We were kept busy by the many vendors, each with enthusiastic health experts who were eager to teach us something new. One minute, we were eating an organic brownie; the next, I found myself seated   Read More ...

Our dinner table is not complete without a cup of green tea besides each plate. My mother always tells my sister and I that green tea is good for our body. It’s part of the reason why Japanese people are known to live long and healthy lives. Here are some   Read More ...

Wouldn’t it be awesome to be able to burn calories while watching TV, shopping or driving? Well, you can! Here are some ways you can burn calories without breaking your usual routine. Turn these daily activities into a workout! Watching TV: Instead of slouching on the sofa, get up and   Read More ...

You may have bought a $5 scarf or a $10 purse off the streets of New York City. Or even a pirated DVD for $10. Who doesn’t like a good deal, right? But there are some things you can buy for a knockoff price on the streets that can harm   Read More ...

I used to strictly count the amount of calories I consumed to ensure that I was meeting my daily caloric intake and not exceeding it. But it came to a point when it was just too much! I categorized this post under mental health because calorie counting can become obsessive   Read More ...

Well, since I bought that huge bin of oatmeal…. Ingredients: 1 cup fresh blueberries 2 cups oats 1 cup flour (preferable whole wheat flour, but to my dismay, my local A&P did not sell whole wheat flour) 2 apples ¼ cup oil (preferably canola oil) 2 tablespoons brown sugar 3   Read More ...

While I wait in line at the grocery store, I see tons of magazines with headlines telling me to lose weight, or look better in a bikini. Upon checking my Twitter feed, Women’s Health Magazine and Glamour Magazine provide me with tips on enhancing my looks by buying expensive makeup   Read More ...

Some people are born with high metabolism—the energy our bodies use up at rest—while others aren’t. But no matter your metabolic rate, you can use these tips to boost your metabolism and keep it up as you age.   Eat breakfast: A healthy breakfast consists of carbs and protein. Whole-grain   Read More ...

Well, maybe that’s a little extreme, and I may be exaggerating a bit. But I got your attention, didn’t I? Although drinking too much soda may not directly kill us, it can cause serious health concerns such as obesity, kidney damage, high blood pressure, and even certain cancers, not to   Read More ...

I figured I’d digress from my usual abs and legs workout and call it a yoga day. Thursdays always get to me. The exhaust of the week builds up, and yoga’s a great way to relax and breathe. I have to be very careful with the workout that I choose   Read More ...

This original dish is the perfect dessert–It’s not too sweet but sweet enough! Ingredients: •3 apples •5 tablespoons strawberry jam •5 tablespoons brown sugar •3 cups oats •¼ cup canola oil •5 tablespoons lime juice •1 stick of butter •1 ½ tablespoon cinnamon   Instructions: 1. Preheat oven to 350.°   Read More ...

Do you drink water… when you get up in the morning? before, during and after a workout? each time you use the bathroom? with each meal, even snacks? I’m guilty of not drinking enough water throughout the day. Drinking only when we’re thirsty is not enough! Our body depends on   Read More ...

Tonight’s dinner was California rolls! It’s been a tradition in my family to make them once in a blue moon. We each make our own roll, after watching my mother demonstrate the tedious process. It’s fun and rewarding to taste our very own dish! First, let me give you a   Read More ...

As I’m preparing for my first day at an internship with a newspaper company, I want my nails to be splashed with a fresh coat of polish. I decided on a sparkling blood red (I like to think that darker colors show more maturity). As I’m filling the room with   Read More ...

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