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5 Healthy Food Swaps to Try for the Holidays

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Healthy eating during the holiday season can be a challenge. Try these five food substitutions (and others like them) to cut down on the calories without denying yourself the nostalgic treats you love.

Baked apples instead of apple cobbler or pie

Though apples are sweet, much of an apple pie or cobbler’s calories are in its crust and the added sugar that goes into the filling. Baking fresh apples with cinnamon and spices can deliver many of the same flavors without the empty carbs and fat.

Popcorn and nuts instead of party mix

Pop and season your own popcorn in the microwave for a light treat that satisfies your crunch craving. Add protein-packed nuts for extra appetite control and long-lasting satisfaction. They’re a much healthier alternative to sugary snack mixes.

Fresh fruit salad instead of fruitcake

Many of the flavors in fruitcake—the ginger, nutmeg, allspice, orange zest—are naturally low or no calorie. Try making a spiced rum fruit salad to enjoy a sweet, slightly boozy bite that won’t add the same padding to your waistline.

Turkey instead of holiday ham

Turkey’s not just for Thanksgiving! This lean protein can also be a flavorful alternative to holiday ham or roast red meat. Just watch out for sweet or fatty glazes or cooking methods that add to the calorie count!

Hot tea instead of hot cider or cocoa

Today’s hot beverage market makes it easy for you to find low- or no-calorie teas and herbal infusions to warm you on cold winter nights. Instead of cider or cocoa, reach for a new blend until you find one that fits the season.

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

5 Healthy Food Swaps to Try for the Holidays

Losing Weight over the Holidays II

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The holidays are all about family, friends and—let’s be honest—food. Though this time of year can be challenging, know that it is possible to stay on track and achieve your weight-loss goals.

  1. Research low-calorie alternatives to the festive foods you look forward to. Pumpkin, for example, is actually a high-fiber, nutritious food you can enjoy guilt free if you pick the right recipes. Turkey, too, is a lean, healthy protein if you prepare it right and practice your portion control.
  2. Plan for small indulgences. If you let yourself feel too deprived, you may be tempted to get off track and have a harder time getting back on it. Budgeting for a glass of eggnog, a slice of pie, or a glass of champagne to toast the new year may help you feel empowered and in control of your weight-loss plan, rather than restricted.
  3. When possible, suggest potlucks for holiday gatherings. This will allow you to bring a “safe” dish that fits your meal plan, and may also take some stress off the host or hostess.
  4. Reconsider food gifts. Unless baking is your particular passion, you shouldn’t feel obligated to make cookies or cakes as gifts for neighbors and coworkers. There are other DIY gifts you could try that won’t tempt you to lick bowls and sample batches.
  5. Don’t be afraid to say no. It’s much easier to decline an invitation to an indulgence-focused event, like a cookie exchange, chocolate festival or pub crawl, than try to resist temptation as you tag along. You can always suggest a non-food alternative gathering for another time.
  6. Maintain your exercise routine. Free time is always in short supply around the holidays, but it’s essential to carve out time each day for self care. Exercise will not only help you battle any dieting missteps, but also reduce stress and keep you energized for the challenges of the season.

 Best of luck in your fitness goals and happy holidays, from all of us at Cordova Medical Clinic! Call us today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Losing Weight over the Holidays

 

Family Fitness Fun!

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Looking for some ways to spend time with your family and work in in some workout time? Here are a few fun activities you can try with your favorite little exercise buddies.

Biking

Have the family helmet up and take a ride around the block! On weekends, when you have more time, tackle a trail or two. There are a variety of cycling apps available for smartphones; try using one to “gamify” your trips for added interest.

Video games

We’re used to thinking of video games as an obstacle to fitness, but today, this time-sucking toy can actually be a great exercise tool. Fitness games provide a convenient indoor workout with measurable, trackable goals, frequent rewards for achievement and some audio-visual entertainment to keep things interesting. Best of all, you can challenge your kids!

Workout videos

Did you know that there are exercise videos for kids? You can find everything from aerobics and Pilates to yoga and Zumba®. If you can get your children interested in one of these videos, odds are the routine will be good for you, too!

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Family Fitness Fun!

Overcome These 3 Fall Fitness Challenges

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As temperatures fall, evenings come earlier and we trade our swimsuits for sweaters, you may have trouble sticking with your fitness goals. Here are three common autumn obstacles to weight loss, and some strategies to conquer them.

1) Shorter days. When you’re driving home from work in the dark or rushing a child from one after-school activity to the next, it can be hard to find the motivation (and time!) to cook a nutritious dinner or follow an evening workout routine.

What can you do? First, find ways to make the healthy choice the easy choice. Buy pre-washed and prepared ingredients for your meals and snacks. Stock up on frozen chicken breasts and other lean proteins, and try the deli department’s healthier entree options from time to time. Splurging a little on your grocery bill probably won’t strain your budget—or your belt—as much as dining out or ordering in several times a week.

Second, try to carve out some “me time” in the mornings. As persuasive as the snooze button can be, you may find it’s more rewarding to get an early start—especially if you use the Daylight Savings Time change to your advantage. While the rest of the world falls back to sleep for an extra hour, you could start a slow-cooker dinner or work in some exercise.

2) Seasonal treats and comfort foods. You know it’s fall when the pumpkin lattes start popping up. Between hearty fall soups, hot cider and cocoa, the cookies that start showing up at the office, Halloween candy and—worst of all, Thanksgiving—autumn is one of the seasons we naturally associate with food.

What can you do? Look for low-calorie substitutes for the worst of your fall favorites. If it’s pumpkin you love, good news! Pumpkin is actually high in fiber and vitamins, and can be used in a variety of healthy recipes, not just sugary drinks and pies. Hot teas can take the place of higher-calorie beverages, and there are many weight-loss-friendly soup recipes you can enjoy on cold evenings.

3) Inclement weather. Falling temperatures can put the kibosh on your outdoor exercise routine.

What can you do? Exercise indoors! There are plenty of ways to get a workout without setting foot outside your door. Here are a few summer suggestions that work just as well in winter.

Experience body-transforming results safely, quickly and affordably. Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help with your weight loss success.

Overcome these 3 Fall Fitness Challenges

Healthy Alternatives to Tailgate Snacks

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The big game doesn’t have to be a big obstacle on your weight-loss journey. A few simple substitutions in your tailgating menu can help you win at your next weigh-in.

Ditch the fatty chips and dips!

You can still enjoy a satisfying crunch and creamy scoop if you swap your chips for fresh crudités and your queso for a yogurt-, veggie- or bean-based dip, such as:

Guacamame (edamame guacamole)

Herbed soy sour cream

Cauliflower hummus or classic hummus

Green Goddess dip

Buh-bye brats, burgers and hot dogs…

Hello, clean, lean grilling! There are plenty of ways to enjoy a BBQ experience without high-fat red meats or sodium-packed processed pork. Try a few of these options instead:

Fajita chicken kebabs

Black bean sliders with mango jalapeño salsa

Mexican-inspired veggie burgers

Shrimp scampi skewers

Thai chicken lettuce wraps

Cut back the peanuts, pretzels and popcorn.

While all of these can be satisfying snacks in moderation (and with low-sodium, low-fat preparation), it’s way too easy to mindlessly gorge on them if your attention is on an exciting game. If you’re going to eat nuts, choose dry-roasted or raw almonds, pistachios or cashews for a protein and omega-3 boost. Pretzels should be low-fat and popcorn should be popped without oil or butter. Portion out any of these snacks in advance so you can’t overindulge without noticing. Other salty, crunchy and nutritious alternatives:

Spinach or kale chips

Roasted chickpeas

Pumpkin seeds

Crispy sweet potato fries

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Healthy Alternatives to Tailgate Snacks

Workouts You Can Do With Your Kids

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Making time to exercise when you’re a parent can seem impossible. Who wants to spend precious “me time” sweating instead of napping? The good news is, exercise doesn’t have to wait until you have a free moment. Try some of the following activities with your children, and you may find unexpected allies in your weight-loss journey. When you work your kids into your workout, everyone wins!

Walking

Depending on your kids’ age and your fitness level, walking for exercise can take a variety of forms (and come with a variety of challenges). One thing, though, is universal: everyone should sunscreen up!

Wee ones

Use a sling, backpack or stroller to tote your tot! The extra weight of a baby or small toddler can help you burn extra calories with every step. You’ll get exercise plus some much-needed time away from home. Look for other moms to recruit as walking buddies.

Small children

Once your child has gained some independence, walking for fitness becomes more of a challenge. Suddenly the stroller is “for babies” and carrying just isn’t an option anymore. Don’t despair! If your child can’t walk fast enough or long enough to give you a good workout, try a push tricycle or wagon. Then, once she’s old enough, try having her ride her trike or bike as you walk beside her.

Children

Kids have an amazing amount of energy at their disposal, but they may tire quickly. If you find your child burns out early on your walks, you might want to try a shorter route that you can take in laps. That way, you won’t be stuck too far from home with a tired-out tyke.

Pre-teens and up

Older kids may have more than enough energy and speed to keep you moving and pushing yourself, but you might have more trouble motivating them to participate. Try giving them a pedometer or fitness tracker and challenging them to meet or beat your daily steps.

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Workouts You Can Do With Your Kids

3 Ways to Work Weight Loss into Your Back-to-School Routine

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Don’t let the stress of your family’s back-to-school schedule keep you from achieving your weight loss goals. Here are three ways to help you make your health a priority this season.

  • When you pack healthy lunches and snacks for your kids, pack for yourself as well! It’s not much more work, and you may be more likely to eat nutritious meals and snacks if they’re what you’re feeding your child.
  • Walk or bike to school with your kids (if it’s an option). If you can’t, take them on a walk or ride as soon as you get home each day. You can use this time as an opportunity to talk about their day, try a geocaching app, take up birdwatching—anything that will help you and your kids stay motivated to keep moving.
  • If you’re a fall TV fan, make this simple promise to yourself: “I will not eat while watching television.” It is easy to overeat or make poor snack choices when you aren’t paying attention. Mindful eating leads to smarter and more satisfying meals.

Experience body-transforming results safely, quickly and affordably. Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help with your weight loss success.

3 Ways to Work Weight Loss into Your Back-to-School Routine

 

Guilt-Free Ways to Satisfy your Sweet Tooth this Summer

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Much as we wish it would, your sweet tooth doesn’t take a summer vacation. The good news is, there are many flavorful summer treats that don’t pack on the pounds! Bookmark these low-calorie recipes and try them out the next time you have a sugar craving.

Smoothie pops

Did you know that your nutritious breakfast smoothie could also be enjoyed as an ice pop? Shake up your routine and see what you think. If the result is too hard or icy, add some sugar-free gelatin or soaked chia seeds to your next batch.

Pineapple whip

If this dessert isn’t already in your healthy-eating toolkit, you’ve been missing out! The Skinny Confidential dishes on a popular variant of the recipe, but it can also be made with fat-free whipped topping instead of coconut or almond milk for a fluffier texture.

3-ingredient Banana Bites

Made from banana slices, peanut butter and Greek yogurt, these frozen treats are a satisfying substitute for ice cream sandwiches. Check them out on POPSUGAR® Fitness.

Chocolate “Nice” Cream

Featured on the TODAY show, this healthier alternative to ice cream is a good source of vitamins B-6 and C, potassium, magnesium and dietary fiber. Don’t overdo it, though! Bananas may not have the fat content ice cream does, but they’re still a higher-calorie fruit.

Kiwi Coconut Chia Pops

These seriously spectacular frozen treats by The Little Epicurean would be an easy yet artful dessert to serve at a pool party or backyard barbeque. Stick with light coconut milk if you want to minimize the calories, but even the fully loaded version isn’t too bad for your caloric budget. Packed with fiber, omega-3 fatty acids, some protein and a variety of other nutrients, it’s hard to beat this chia treat!

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Guilt-Free Ways to Satisfy your Sweet Tooth this Summer

Stock Up on These Summer Superfoods

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Nutrient- and fiber-rich foods are your keys to weight loss success! Add these summer favorites to your shopping list today.

Leafy greens

There’s a reason salads are considered diet fare; it’s hard to find a food that delivers more nutrition per calorie. Though kale is currently enjoying great popularity as a superfood, don’t overlook power-packed greens like watercress, chard, spinach, Chinese cabbage, endive, chicory, parsley, and beet, mustard, collard and turnip greens. Remember that many types of greens can be cooked, added to smoothies or crisped in the oven as chips. You don’t have to stick to salads!

Berries

Blueberries are prized as a superfood for their antioxidants, vitamin C, fiber content and low calorie count. But, did you know raspberries and strawberries also have nutritional advantages? Raspberries have fewer calories and nearly triple the fiber per cup of blueberries, and also may offer metabolic and cardiovascular benefits. Strawberries have more vitamin C than oranges, and also contain potassium, fiber and antioxidants. They may help to control blood sugar, reduce inflammation and promote heart health.

Tomatoes

Ripe tomatoes are delicious and nutritious, but their antioxidant value is even greater when you cook them. So, go ahead and make your favorite marinara or salsa (easy on the sugar and salt!). After all, you’re just getting your daily dose of lycopene.

Avocados

Rich in monounsaturated fat (that’s the healthy one), fiber, folate, potassium and vitamins K, E, C, B6, avocados have remarkable potential health benefits when eaten in moderation. They’ve been linked to lower LDL (“bad”) cholesterol, appetite control, belly fat reduction, improved metabolism and more. Enjoy this superfood sliced on salad or eggs, spread on toast or mixed in fresh guacamole. You can even pick up avocado oil for homemade salad dressings or cooking. It has a lower smoke point than olive oil, so you won’t have to worry as much about char.

Summer squash

Zucchini and yellow squash are versatile, low-calorie and low-carb ingredients that also contribute vitamins A, B6 and C. Break out the spiralizer and turn them into a pasta alternative; roast spears with a little avocado oil and garlic; cube it for chili; stir it into baked goods batter—the possibilities are endless!

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Stock Up on These Summer Superfoods

Avoiding Weight Gain on Vacation

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Vacation. Is there a harder obstacle on your weight loss journey? It may be tempting to see traveling as a vacation from the hard work you’ve invested in your weight loss goals. However, with a little planning and the right mindset, you can stay on track, protect your progress and still enjoy your getaway.

1) Focus on the fun, not the food. Sightseeing trips, cycling, dancing, hiking, swimming, skiing, horseback riding, canoeing—there are countless ways to work healthy physical activities into your vacation. These can also be great ways to build memories with friends and family.

2) Research your options. If you know you’ll want to dine out often on your trip, investigate the restaurants you might choose. Look for the healthiest options on the menu and figure out what best fits your food plan. Consider bookmarking the pages on your smartphone (if possible) or take notes as a reminder.

3) Remember you don’t have to dine out all the time. By all means, go to the luau, picnic or favorite corner cafe you’ve been looking forward to. But any time you’re just grabbing a bite, try to make your own low- or no-prep meals instead of relying on takeout or fast food. A trip to the local grocer or farmer’s market for healthy snacks and simple ingredients could help keep you slimmer (and your wallet fatter).

4) Plan for small indulgences. Too much deprivation can backfire, sending you totally off plan. If you know you’ll want to enjoy a local dish, a slice of wedding cake or a glass of wine, make it a part of your food strategy for the day. Stick to lower-calorie, filling foods leading up to a splurge; you’re more likely to be successful if you make small sacrifices beforehand, instead of trusting yourself to make up for it later.

Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.

Avoiding Weight Gain on Vacation

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