Calorie Smart http://calorie-smart.com The Health, Fitness & Diet Website Thu, 20 Dec 2012 20:05:55 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Top 5 At Work Exercises! http://calorie-smart.com/2012/12/20/top-5-at-work-exercises/ http://calorie-smart.com/2012/12/20/top-5-at-work-exercises/#comments Thu, 20 Dec 2012 20:05:55 +0000 LookSmart http://calorie-smart.com/?p=6529

Top 5 At Work Exercises!

Full Leg Stretch
Sit tall, with you’re back straight at your desk and raise your right leg until it is level with your hip. While holding your leg in this position, rotate your foot for 5 counts clockwise. Rotate foot for 5 counts counter-clockwise, and then lower. Repeat with left leg. This exercise will increase circulation in your legs if you’re sitting for long periods of time. Repeat once for every hour of sitting.

Spinal Stretch
Sitting at your desk, plant your feet and tighten your abs. Right hand grabs the left side arm rest and rotate your upper body to face the left and hold. Stretch to each side two times.

Arm Stretch 
Sitting at your desk, reach your arms out straight in front of you at shoulder height. Have your palms face away from your body. Using the right hand, slowly push back on your left hand stretching your wrist and forearm muscles.

Hips and Glutes Stretch
Stand at your desk, feet shoulder width apart. Raise your right leg straight up in front of you, without bending your knees, several inches off the ground. Hold and slowly lower. Lift left leg and repeat. Next repetition, raise your leg straight up beside you several inches, hold for a 5 count, lower slowly. 6 movements of each leg.

Thighs and Glutes Stretch
Stand directly in front of your chair, feet shoulder width apart and arms straight out in front of you at shoulders height. Bend your knees in a squatting position, tap the edge of your seat and hold for a count of 5. Stand straight up to the start position. Repeat 10 times

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100 Calorie, Holiday Inspired Peppermint Smoothie http://calorie-smart.com/2012/12/20/100-calorie-holiday-inspired-peppermint-smoothie/ http://calorie-smart.com/2012/12/20/100-calorie-holiday-inspired-peppermint-smoothie/#comments Thu, 20 Dec 2012 17:07:22 +0000 LookSmart http://calorie-smart.com/?p=6521

100 Calorie Holiday Inspired Peppermint Smoothie
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Recipe type: Dessert
Author: Calorie-Smart
Prep time: 5 mins
Total time: 5 mins
Serves: 4
Not only is this smoothie only 100 Calories, but it also has the powerful ingredient of Peppermint which can reduce headaches and give you a boost of energy!
Ingredients
  • 1 1/2 Cup Skim Milk
  • 1 1/2 Cup Low-Fat Vanilla Yogurt
  • 1 1/2 Cup Ice Cubes
  • 6 Peppermint Leaves
  • 1 Tbsp Ground Cinnamon
  • Optional: for those of you who like peppermint, add a couple of drops of peppermint extract
Instructions
  1. Combine all ingredients into a blender and blend until smooth!
Calories: 100 Fat: 1g : 19g Fiber: 1g Protein: 8g
Notes

If you want to get extra fancy, rim glasses with crushed up candy canes prior to serving this yummy smoothie to your guests!

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Achieve Your New Years Fitness Resolutions! http://calorie-smart.com/2012/12/19/achieve-your-new-years-fitness-resolutions/ http://calorie-smart.com/2012/12/19/achieve-your-new-years-fitness-resolutions/#comments Wed, 19 Dec 2012 20:05:25 +0000 LookSmart http://calorie-smart.com/?p=6509

Top 3 Tips to Successfully Achieve Your Health and Fitness New Years Resolutions

Set Goals
Setting goals is the most important part of successfully achieving your New Years Resolutions. If your goals aren’t thought out properly, you will set yourself up for failure. Follow these guidelines for setting goals:
Make Attainable Goals: Attainable goals are ones that you can achieve in a healthy manner. Trying to lose weight rapidly will only harm your body more then help it.
Make Realistic Goals: If you work 80 hours a week, it’s not realistic that you can hit the gym 5 days a week! Choose goals that you know you can achieve even if you have to work late a couple nights out of the week.
Keep Track of Your Progress: keeping a journal of your progress will give a more visual image of your progress and areas you may need to work on. In your journal, track your gym attendance or exercise hours, your weekly weight and measurements, and even your grocery bill. Not only can you track weight loss and improved energy, but you can also see a savings in purchasing healthier foods!
Make Goals Visible: The more you see your goals, the more they will be in your daily thought process. Keep post-it notes around your home or office reminding you when your favorite gym classes are or of a healthy weekly meal plan! No more saying “ughhh what’s for dinner!”.
Have a Backup Plan: No one likes to fail, but no one can see the future. Having a backup plan is a good idea for those unexpected events in life. Don’t let weather effect your gym attendance, have a no-equipment fitness plan you can work on at home or at the office! For ideas click here!

Surround yourself with Positive Support Systems
Having a positive support system is key in successfully achieving your new years fitness resolutions!  A support system can provide encouragement and company along your fitness journey. You can invite friends, family members or even your significant other to join you in improving your overall health and wellness.  This will not only improve everyone’s health, but will give you someone to drag to that early morning spin class before work.
If you want to go on the journey solo, make sure you have people you can talk to about your goals. The more people know about your quest to become more active and eat healthier, the more supportive people will be. They will compliment you on the changes they see and may inspire them to change their current lifestyles!   

3. Reward Yourself!
The whole point behind setting new years resolutions is to change things in your life that you are unhappy with. You may want to tone up certain areas of your body or eat healthier, either way, if you stick to your goals you will see and feel improvements. Once you successfully change or improve these things, you deserve to be rewarded!  You worked hard and you deserve it! If your main goal was to have a toned body in time for the beach season, treat yourself to a new swimsuit that features your new hard-earned improvements! If your goal was to eat healthier, go outside the box and take it a step further. Plant a home garden and treat your friends and family to a homegrown meal! Make goals for specific milestones you achieve along the way to your resolution, it will help keep you motivated to achieving your overall goal!

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Low Fat, Low Sodium Turkey Gravy http://calorie-smart.com/2012/12/18/low-fat-low-sodium-turkey-gravy/ http://calorie-smart.com/2012/12/18/low-fat-low-sodium-turkey-gravy/#comments Tue, 18 Dec 2012 20:09:10 +0000 LookSmart http://calorie-smart.com/?p=6497

Low Fat, Low Sodium Turkey Gravy
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Recipe type: Side Dish
Author: Calorie-Smart
Cook time: 5 mins
Total time: 5 mins
When trying to eat healthy, you shouldn’t just track your calories, sodium can get you in trouble too. This super easy turkey gravy has only 3 ingredients and is low in sodium with only 15mg!
Ingredients
  • 2 Cups Low-Sodium Turkey Broth
  • 2 Tbsp All Purpose Flour
  • 2 Tbsp Turkey Fat from a cooked turkey!
Instructions
  1. In a large pan, add the turkey fat and flour together over medium heat.
  2. Stirring constantly, add in broth slowly. Stir until thickened.
Calories: 35 Fat: 3g : 1g Protein: 1g
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Healthy Garlic and Lemon Green Beans http://calorie-smart.com/2012/12/18/healthy-garlic-and-lemon-green-beans/ http://calorie-smart.com/2012/12/18/healthy-garlic-and-lemon-green-beans/#comments Tue, 18 Dec 2012 19:27:14 +0000 LookSmart http://calorie-smart.com/?p=6487

Healthy Garlic and Lemon Green Beans
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Recipe type: Side Dish
Author: Calorie-Smart
Prep time: 5 mins
Cook time: 10 mins
Total time: 15 mins
This healthy green bean recipe can be made in advance and sautéed before meal time to help save time!
Ingredients
  • 2 Cups Water
  • 1 1/2 Pounds Fresh Green Beans
  • 1 Tbsp Olive Oil
  • 1 Tbsp Unsalted Butter
  • 1 Clove of Garlic, Minced
  • 2 Tbsp Fresh Lemon Juice
  • 1/4 Tsp Salt
  • 1/4 Tsp Fresh Ground Pepper
  • 1 Tbsp Lemon Zest
Instructions
  1. Boil the water and add the beans for about 2-5 minutes. Remove and immediately place in an ice bath too stop from over cooking. Remove from water and pat dry.
  2. Heat oil and butter in a sauté pan on medium heat. Add garlic and cook for 30 seconds. Add in beans, lemon juice, salt and pepper and cook for 2 minutes.
  3. Garnish with lemon zest
Calories: 45 Fat: 2g : 7g Fiber: 2g Protein: 2g
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Healthy, Holiday Garlic Mashed Potatoes http://calorie-smart.com/2012/12/17/healthy-holiday-garlic-mashed-potatoes/ http://calorie-smart.com/2012/12/17/healthy-holiday-garlic-mashed-potatoes/#comments Mon, 17 Dec 2012 20:56:30 +0000 LookSmart http://calorie-smart.com/?p=6477  

Healthy, Holiday Garlic Mashed Potatoes
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Recipe type: Side-Dish
Author: Calorie-Smart
Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Serves: 6
Let’s keep with the healthy holiday trend and explore healthy holiday side-dishes
Ingredients
  • 2 Pounds of Yukon Gold Potatoes, peeled and diced (for added nutrition, leave some of the skin on the potatoes!)
  • 6 Cloves of Garlic
  • 1/3 Cup Skim Milk
  • 1/3 Cup Fat-Free Sour Cream
  • Optional: Fresh Chives
Instructions
  1. In a large pot, boil water with potatoes and garlic cloves until tender
  2. Drain and place back into the pot.
  3. Add milk and sour cream and mash to desired tendency! Enjoy!
Calories: 120 Fat: 1g : 25g Fiber: 4g Protein: 4g
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Low-Fat, Low-Calorie Lemon Shrimp Pasta http://calorie-smart.com/2012/12/17/low-fat-low-calorie-lemon-shrimp-pasta/ http://calorie-smart.com/2012/12/17/low-fat-low-calorie-lemon-shrimp-pasta/#comments Mon, 17 Dec 2012 20:33:18 +0000 LookSmart http://calorie-smart.com/?p=6469

Low-Fat, Low-Calorie Lemon Shrimp Pasta
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Recipe type: Main
Author: Calorie-Smart
Prep time: 15 mins
Cook time: 15 mins
Total time: 30 mins
Serves: 4
Not all pasta dishes are bad for you! This is a fresh take on pasta that is high in fibre, low on calories and low on fat!
Ingredients
  • 1 Pound Shrimp, peeled and deveined
  • 2 Tbsp Fresh Lemon Juice
  • 1 Tbsp Extra-Virgin Olive Oil
  • 1 Pkg Whole Wheat Pasta, Spaghetti
  • 1 Red Pepper, roasted and chopped into strips
  • 1/2 Tsp Zest from a Lemon
  • 1/4 Cup Low-Sodium Pesto Sauce
Instructions
  1. Marinate shrimp in a bowl with lemon juice and olive oil, over night is best, but for those in a hurry 30 minutes is good!
  2. Cook marinated shrimp on the grill at medium-high heat. Season with a bit of salt and pepper. Cook shrimp 2-3 minutes on each side. When shrimp are done cooking remove from the grill but keep warm until dinner is ready
  3. Cook pasta following directions on the box.
  4. Toss together pasta, grilled shrimp, pre-roasted red pepper, pesto sauce and lemon zest. Enjoy!
Calories: 380 Fat: 12g : 35g Fiber: 6g Protein: 35g
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Low Fat Tangerine Smoothie http://calorie-smart.com/2012/12/14/low-fat-tangerine-smoothie/ http://calorie-smart.com/2012/12/14/low-fat-tangerine-smoothie/#comments Fri, 14 Dec 2012 20:55:41 +0000 LookSmart http://calorie-smart.com/?p=6461

Low Fat Tangerine Smoothie
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Recipe type: Snack
Author: Calorie-Smart
Prep time: 5 mins
Total time: 5 mins
Serves: 4
This recipe is inspired by our article on Winter’s Wonder Fruit: the citrus family!
Ingredients
  • 4 Tangerines
  • 1 Cup Mango, frozen or fresh
  • 1 Cup Low-Fat Vanilla Yogurt
  • 1/3 Cup of Fresh Tangerine Juice
  • 1 Banana
  • 1 Tbsp Honey
  • 1 Cup Ice Cubes
Instructions
  1. Peel the tangerines, and mango,
  2. Toss all ingredients into a blender and blend until smooth
Calories: 159 Fat: 1g : 35g Protein: 4g
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Winter’s Wonder Fruit: Citrus http://calorie-smart.com/2012/12/14/winter%e2%80%99s-wonder-fruit-citrus/ http://calorie-smart.com/2012/12/14/winter%e2%80%99s-wonder-fruit-citrus/#comments Fri, 14 Dec 2012 20:42:43 +0000 LookSmart http://calorie-smart.com/?p=6451

Winter’s Wonder Fruit: Citrus

You may have noticed that a lot of citrus fruits have been filling the shelves of your local produce section at the grocery store. That’s because citrus fruits are in season.Not only are citrus fruits now in season, but they have several health benefits while being low in calories too! So take advantage of eating seasonal produce and stock up on these healthy snacks!

Types of Citrus Fruit Currently In Season:

Clementine – 35 Calories, 60% of your Daily Vitamin C, 22mg of Calcium
Mandarin Oranges – 35 Calories, 31% of your Daily Vitamin C, 15% of your Daily Vitamin A
Grapefruit – ½ a Grapefruit has 52 Calories, 107% of your Daily Vitamin C, and 25% of your Daily Vitamin A

Vitamin C
Eating citrus fruits is a great way to get your daily-recommended intake of Vitamin C. For example, one little Clementine almost has your entire recommended intake of Vitamin C. Vitamin C is an important part of a daily diet as it provides the body with a long list of health benefits including: Immune System support, Heart Health and increased internal healing. Vitamin C helps give added support to the immune system by producing collagen that protects immune cells from harmful bacteria.
Where our hearts are concerned, vitamin C has been scientifically proven to reduce blood pressure levels while also preventing heart diseases like high cholesterol and congestive heart disease.  Vitamin C can also help the body fight off infections, viruses and harmful bacteria during cold and flu season.

Vitamin A
All citrus fruits contain variable doses of Vitamin A, which is necessary in our daily diets for a number of reasons, including vision support and bone health. Vitamin A converts naturally within the body into a retinal, which improves our night vision abilities and decreases the possible formation of cataracts or glaucoma.
Not only does vitamin A support healthy bones, but teeth as well by working with dentin minerals to form strengthening layers around bones and teeth. As well, Vitamin A also promotes the re-growth and healing of muscle tissues in the body.

Antioxidants 

The Antioxidants contained within citrus fruits benefit the inside and outside of the body. Internally antioxidants in citrus fruits help maintain proper brain function, healthy bones and prevention of disease and illness. The antioxidant ‘Flavanois’, found in citrus fruit, has been proven to have anti-inflammatory properties that help the body heal from injury and inflection.
Externally, the body can benefit from the antioxidants found in citrus fruit by being able to flush the toxins held within the body. These toxin, if left inside the body can damage skin cells causing premature aging. Eating citrus fruit will help promote glowing skin and shiny hair.

 

With all these amazing health benefits, try to add citrus fruits to your daily meal plan  as much as possible!
For ideas, click here!

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Low Fat White Chocolate Holiday Bark http://calorie-smart.com/2012/12/12/low-fat-white-chocolate-holiday-bark/ http://calorie-smart.com/2012/12/12/low-fat-white-chocolate-holiday-bark/#comments Wed, 12 Dec 2012 21:27:38 +0000 LookSmart http://calorie-smart.com/?p=6441

Low Fat White Chocolate Holiday Bark
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Recipe type: Dessert
Author: Calorie-Smart
Prep time: 15 mins
Cook time: 1 hour
Total time: 1 hour 15 mins
Serves: 30
Ingredients
  • 1 Cup Almonds, Sliced
  • 1/4 Cup Coconut, Unsweetened
  • 1 Cup Rice Crispy Cereal
  • 1 Cup Dried Cranberries
  • 1/2 Cup Crushed Candy Canes
  • 1 1/2 Pounds White Chocolate, best quality you can get!
Instructions
  1. Preheat oven to 325 degrees and line a 9×13 baking sheet with a non-stick liner
  2. Toast almonds and cranberries on the baking sheet for 5-8 minutes. Remove and cool.
  3. In a bowl, mix together almonds, coconut, rice crispies, cranberries and candy cane pieces. Set aside 1/4 of this mixture
  4. In a double boiler, slowly melt the chocolate. Stir constantly to prevent burning.
  5. Remove melted chocolate from heat and fold in dry mixture. Pour mixture onto the lined baking sheet. Sprinkle with the reserved dry mixture
  6. PLace in the fridge for 1 hour.
  7. Break bark to serve.
Calories: 142 Fat: 8g Fiber: 1g Protein: 2g
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