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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

Light Summer Dishes, Served Cold

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Looking for ways to freshen your summer menu, without boosting the calories? Check out these light summer dishes, best served cold:

Soups (yes, really!)

Summer isn’t typically soup season. Who wants a steaming hot bowl of bisque on the beach? That’s where chilled soups step in to fill that comfort-food void.

You’ve probably heard of Gazpacho, but did you know there’s a range of other healthy soups served cold? Here are three more low-calorie recipes to add to your repertoire:

Creamy cucumber basil soup by Candice Kumai, Women’s Health Magazine

Light and lemony summer borscht by Martha Rose Shulman, New York Times

Spicy and sweet watermelon gazpacho by Tyler Florence, Food Network

Salads (of course!)

Salads are a classic summer staple. They’re light, refreshing, easy to prepare and can offer endless variety if you change up your ingredients.

Remember, though: just because it’s a salad, that doesn’t mean it’s low fat, low calorie or low carb.

About dressings… Be sure to check all the nutritional info on store-bought dressings or—better yet—make your own to control the fat and sugar you’re adding.

Topping tips… Avoid toppings like croutons, crispy noodles, tortilla strips and (obviously) anything breaded or fried. You can get that crunch you’re craving with healthier options like:

  • Toasted whole grains, such as quinoa, couscous, amaranth, barley or farro
  • Raw, unsalted nuts like almonds and walnuts
  • Seeds like flax, chia, pumpkin, mustard, sesame, sunflower, hemp or wheat germ
  • Diced or shredded raw veggies, such as carrots, radishes, jicama, fennel and cabbage

Dried fruits, like cranberries, are also a favorite for adding flavor and sweetness, but they can be surprisingly packed with calories. You’re better off using fresh fruits, like apples, blueberries or citrus. You’ll get more fiber and fewer carbs. For a nutrient-rich, fiber-full, sweet salad with a crunch, try pomegranate seeds.

Lastly, don’t forget the protein. Adding a lean meat or other healthy protein source like chickpeas or edamame may help you stay fuller, longer.

Need new ideas? Here are a few salads you may not have tried:

Quinoa Tabbouleh by Bon Appétit

Asian Cobb Salad by food blogger, Chungah

Caprese Salad by SAVEUR

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.

Light Summer Dishes Served Cold

 

Health Benefits of Cooking on a Grill

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Summer is here, and with it comes barbeque season. While there are plenty of healthy eating pitfalls to avoid at a cookout (hold the fatty hot dogs, potato salad and chips, please!) firing up the grill doesn’t have to be one of them.

Cut fat, not flavor!

Grilling is a great way to prepare flavorful foods without a lot of extra cooking fat or carb-loaded batter. In fact, much of the fat that’s in your meat melts and drains away in the grilling process.

Don’t forget the sides!

Many fruits and vegetables are delicious when grilled. Throw a few on with your entree, or go vegetarian for the whole meal!

Make food fun again.

Grilling lets you step away from the kitchen and enjoy a little break from your routine. Not only do you get to spend time outside, but you’ll also have a quicker cleanup afterward! That fun factor can help keep you motivated to cook at home instead of splurging on takeout or other, less healthful convenience foods.

Wait! Doesn’t grilling cause cancer?

Any high-temperature cooking method, including grilling and pan frying, can burn animal fats and produce compounds linked to cancer. However, there are things you can do to minimize the risk:

  • Choose lean meats and trim away any excess fat you can.
  • Grill fish instead of poultry, pork or beef.
  • Reduce cooking times by using thinner cuts of meat or by pre-cooking them in the oven or microwave. Kebabs are a delicious, quick-cooking option!
  • Turn your meat frequently to avoid scorching.
  • Discard charred pieces.
  • Marinade! Select a low-fat, low-carb option to add flavor and some extra moisture that can help prevent charring. Even better: make your own!
  • Use a drip pan to catch meat juices.
  • Clean the grill between uses to prevent buildup.

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.

Health Benefits of Cooking on a Grill

Indoor Fat-burning Exercises for the Summer

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As summer temperatures rise, it can be difficult to find the motivation to go outside for a run or a bike ride. Fortunately, there are a variety of fat-burning exercises that you can do in the air-conditioned comfort of your home. Give these a try, then feel free to mix and match them to keep your workout fresh and interesting.

Burpees: This exercise combines squats and plank push-ups to work several parts of your body at once—the core, back, glutes, legs, shoulders, pecs and arms. It also requires very little floor space, so you don’t have to have a large room to get the job done. For an example of how to execute this move, watch this video by fitness trainer Kelsey Lee on XHIT Daily.

Jackknife crunches: There are a variety of crunch variations you can use to work your core, and this one is especially good for working both your upper and lower abs. Watch fitness expert James J. Rizzo demonstrate this exercise at two levels of difficulty in this Howcast video.

Squats: For a low-impact workout of your quads, glutes and lower back, it’s hard to beat squats. Health and fitness host Anna Renderer from PS. Fitness explains some do’s and don’ts when performing this power move here.

Mountain climbers: Like burpees, mountain climbers pack a lot of fat-burning power in a very small space. If you have room to do a push-up, you’ve got room for this move, which is essentially a knee-up exercise performed from a plank push-up position. Fitness instructor Rachel Buschert Vaziralli demonstrates in this Howcast video.

Jumping jacks: Don’t overlook the fat-burning and cardiovascular benefits of the classic jumping jack! If you need a refresher on the finer points of this whole-body exercise, check out this Howcast video.

Remember, regular exercise is just a part of a successful weight loss strategy. 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.

Indoor Fat-burning Exercises for the Summer

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