Tag Archives: health tips

Ninja Niblets: January 19, 2012

19 Jan

A few quick niblets and tidbits to get you going this week.

Awesome Workout Songs To Add To Your Playlist

What Doesn’t Kill You (Stronger) by Kelly Clarkson – I’m seriously obsessed with this one, it is so motivational and really gets me pumped!

International Love by Pitbull

Good Feeling by Flo Rida featuring Sia

Super Bass by Nicki Minaj

Mr. Know It All by Kelly Clarkson

Fitness Magazine: Calorie Cheat Sheet

Do you really know how many calories you’re eating? Or what you think is only 100 calories is probably much more than that. This quick cheat sheet from Fitness Magazine divides up some popular foods into categories of 100, 250 and 400 calories. You’d be surprised at how quickly things add up.

Shape Magazine: 8 Reasons to Lift Heavier Weights

Lifting weights is an essential part of working out and just as beneficial and sometimes more so than cardio work. Women especially veer away from weights thinking they’re going to bulk up and look like a guy. Not so. Our muscles can only get so big since we don’t have testosterone, so don’t worry about looking like the hulk. Instead, weightlifting will give more benefit to your cardio workout. If you have good, strong muscles, you will burn up to 100 calories more in the next 24 hours after a cardio workout. It also helps prevent injury and osteoporosis. Grab a dumbbell and get curling!

Fitsugar: Motivational Quotes

Feeling the blahs today? Don’t feel like getting your workout in? Try flipping through this photo gallery of motivational quotes. I bet by the end, you’ll be out the door running to your kickboxing class!



Resolve to Ignore the Calendar

31 Dec

A new year is upon us and thousands of people are making their new year’s resolutions. A vast majority of those resolutions focus on losing weight and getting healthy. TV and radio are flooded with ads for fitness equipment and diet programs. The local gyms are going to be insanely crowded for the next three weeks or so. Then, like clockwork, they will empty out dramatically and resume their normal flow. Most people have abandoned their resolutions and life goes on.

I think there’s a lot of pressure put on new years, especially with losing weight and improving fitness. People try to take on too much in too short of time and they are doomed to fail. You see everyone in the gym in their brand new clothes attempting to run at 8 mph and conking out after a few minutes. Discouraged they leave and many don’t come back. You see grocery carts full of foods so healthy that even many of us health freaks haven’t seen them before. The following week you see the same people stocking up on Cheetohs and ice cream.

So I propose this new years, you ignore the calendar. Don’t make a resolution. Don’t go out and buy a whole new workout wardrobe and a grocery cart full of tofu and kale. Don’t mark the calendar and plot out an unrealistic gym schedule. Instead, starting today, put on an old tee shirt, some comfy jeans and a pair of sneakers and head out for a walk. Don’t worry about your pace or timing yourself. Just go for a walk and enjoy it. Try to do it again every other day this week.

When you go to the grocery store, buy what you normally buy, but add a few things that are healthy. Do you normally snack on chips all day at the office? Buy your chips, but instead of snacking on them all day, throw in a few apple breaks instead. Or buy some low-sodium almonds or peanuts to enjoy. Instead of buying the regular ground beef you get, get the 93% lean. Buy chicken breasts instead of thighs. Small changes and still buy the things you love.

Try jotting down what you eat everyday. Don’t worry about recording calories and fat yet. Just take a plain, old notebook and keep track of what you consume. Get in this habit and if you can stick to it for a few weeks, then try moving to an online source like sparkpeople.com, livestrong.com or my-calorie-counter.com and really start to record your calories.

If you’ve kept up these small habits over a month, then try joining a gym. Set a small, but realistic goal for yourself like entering a 5K race, even if you just walk the whole thing. Try to cut your dinner portion by a fourth and then half. Go gradual.

The key to changing your life is to make small changes with easily attainable goals. When reaching these goals, you’ll be happy and motivated to keep going. Change your life because you are ready and want to, not because the calendar says you have to.

Ninja Niblets: December 14

14 Dec

I apologize for the sporadic postings, but work and my freelance business have been absolutely INSANE. I hope to post regularly again after the new year once these projects die down. In the meantime, here are some ninja niblets to get you through the week.

Current Workout Songs

Good Feeling by Flo Rida

Super Bass by Nicki Minaj

Good Life by OneRepublic

Shape Magazine: Top Diet Trends of 2011

An interesting post of the top 10 diet fads and trends for 2011. The majority of them are ridiculous, some are dangerous (hello HCB diet) and almost none of them seem successful. If you want to lose weight, start exercising regularly and keep a food journal. Cut calories gradually with your journal and you will see results that will last more the than the lifetime of these fads.

Fitness Magazine: 7 Soup Recipes

It’s freezing cold outside and you long for comfort food to warm you up. Soups are a great way to get warm and the majority of them are healthy or with a few substitutions can be made healthy. Try these from Fitness Magazine and eat them with a warm roll or half of a grilled cheese sandwich and you can have a fairly healthy, but very filling meal.

Self Magazine: 100 Calorie Snacks

T’is the season for tons of goodies showing up in work break rooms, mom over baking and cookies on every corner. Try some of these goodies from Self Magazine’s 100 Calorie Snacks and save your waistline during the holidays.

Ninja Niblets: Quick Links for Your Monday

17 Oct

Kick off a new week with some quick links with recipes, exercise tips and diet options that will help you get on a healthy track.

FitSugar: What 100 Calories Looks Like in Halloween Candy
Craving chocolate like no other, but no prepared to commit to a full-sized Snickers bar that typically packs 280 calories? Try these Halloween “fun size” goodies for only 100 calories.

FitSugar: Healthy Smoothie Recipes
Don’t have time to make a big elaborate meal? Try a quick, healthy smoothie instead. Make your own so you know exactly what’s going in it, unlike the mall places that pack in loads of extra calories and sugar.

Fitness Magazine: 10 Easy Ways to Sneak in a Workout
We’re all busy with work, family and a social life, but missing a workout is not an option when you’re trying to lead a healthy lifestyle. Take a cue from Fitness Magazine and learn how to sneak in a workout, no matter how busy you are.

Shape Magazine: 50 Fall Foods To Slim You Down
Take advantage of the foods in season during fall and use them to get slim. Healthy snacks like apples and pumpkin seeds are readily available during the fall months and are packed with nutrition and low in calories.

Have a great week, everybody!

Ninja Niblets: August 31, 2011

31 Aug

A few niblets to get you going throughout the day.

Current Workout Music Obsessions
Middle Finger by Cobra Starship
Sing by My Chemical Romance

Healthier Fast Food Lunch: Panera
When going out to eat, choose healthy options. Most restaurant chains have their nutrition information online.

If you’re going to Panera, try the “pick two” lunch option and order a soup and half sandwich of:
• Low Fat Chicken Noodle Soup
Calories: 80 Fat: 1g

• Half Smokehouse Turkey Hot Panini
Calories: 340 Fat: 13g
*If you order the sandwich without bacon, you shave off 60 calories and 4.5g of fat.

Total Lunch Calories: 430 calories, 13.5g fat

Quick Links
Shape Magazine: 10 Best Weight Loss Tips

Fitness Magazine: 8 Guilt Free Smoothie Recipes

Runner\'s World: Reasons to Eat Honey

5 Steps to a Healthier Life

25 Aug

Starting a new diet or exercise plan can seem really overwhelming. Whether you’ve tried and failed on numerous occasions or have a lot of weight to lose, surmounting the weight demon can seem impossible. The way I achieved my weight loss success was through a series of small steps. I couldn’t imagine a drastic change in my life when I was going through recovery from surgery, so I made small changes. These are 5 simple steps that I feel will really help you make a change in your life for the better without being overwhelmed.

1. Keep a Food Journal
Start keeping a food journal. Use an online resource like My-Calorie-Counter.com or Livestrong.com and record everything you eat for a full week. Write down the good and the bad and see what you consume in a week. Let’s say you’re consuming 2700 calories a day, which is a pretty big number. Rather than doing something drastic like cutting it down to 1500, cut it by 500 calories a day. It’s a small amount you won’t probably notice, but this allows you to lose a pound a week at a healthy, safe rate. As you lose weight, adjust your caloric intake gradually.

2. Go the Distance
Start incorporating small forms of exercise into your daily life. Park your car in the furthest slot away from the door so you have to walk more. Take the stairs instead of the elevator. Go for a 20 minute walk after dinner. Start small. If you try to take on a huge exercise program right off the bat, chances are you’re going to get sore and give up. Try to move for 30 minutes a day. If you can keep that up for a month or so, join a gym.

3. It’s All Greek to Me
There’s a reason the Mediterranean Diet is worshipped by doctors for its health and nutritional benefits. One of the big staples is Greek yogurt. Use plain non-fat Greek yogurt as a substitute for sour cream or heavy cream in recipes. You can’t taste the difference and you cut hundreds of calories with this simple substitution.

4. Breakfast of Champions
Eat a good breakfast. A good breakfast is not a donut in your company’s break room nor is it an Egg McMuffin. And don’t go thinking you can skip out on this important meal. Eating a healthy, well-balanced breakfast will jump start your metabolism working right away. If you don’t eat in the morning, your metabolism slows because your body thinks it’s in starvation mode. You feel sluggish and irritated because you have no nutrients to get you fired up in the morning.

Try 1/4 Cup Greek Yogurt, 1/4 Cup Non-Fat Milk, 8 Blueberries, 4 – 5 Strawberries, and 1/4 TSP of Honey for a great morning smoothie. Eat with a slice of bread with 1 TBS of Peanut Butter. This 350 calorie breakfast will keep you full and get the metabolism going.

5. Be Strong
Lift weights. Cardio is an extremely important part of exercising. It burns calories and builds a very strong and healthy heart. However, you can reap far more benefits from your cardio workout if you incorporate a good strength training program as well. Lifting weights builds muscle which burns fat. You will burn more fat if you both strength train and do cardio. Ladies, you will not bulk up and look like a guy with strength training. It is healthy and especially necessary for women to prevent osteoporosis.

Remember, start small and work your way up. Don’t get discouraged. Know that making small steps towards a healthy life will result in a big payoff.

Ninja Niblets: Quick Links & Tips

11 Aug

Quick post with some helpful links and tips to get your workout or diet going. 🙂

Current Workout Songs
Last Friday Night by Katy Perry
Rain Over Me by Pitbull
Lighters by Bad Meets Evil
Pumped Up Kicks by Foster the People

SELF Magazine: 6 High-Fat Foods That Are Good For You

SELF Magazine: Eating in 5 Places That May Make You Fat

Fitness Magazine: Healthy Lunches Under 400 Calories