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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

Choose Your Carbs with Care

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Carbohydrates are a critical part of your diet, but that doesn’t mean you’re free to load up on chips and pastries to get your fill. Read more below about how you can spot the difference between good and bad carbohydrates.

Simple vs. Complex

Simple carbs, such as honey, jellies, and molasses, are sugars. All simple carbs are made of just one or two molecules, with no nutritional value. Complex carbs, such as corn and peas, are starches formed by long saccharide chains, taking a longer time to break down and digest. Because they are most commonly found in whole foods, complex carbs are often high in vitamins and minerals.

High-Fiber vs. Low-Fiber

Plant based carbs, like black beans and sweets potatoes, are high in fiber that can aid in weight maintenance by keeping you fuller for longer. Low-fiber carbs, like pasta and bagels, strip away fiber and digest very quickly. Eating fruits and vegetables with their fiber intact will help keep your waistline trim, while helping to lower cholesterol and blood sugar levels.

Refined vs. Natural

Foods that have been overly processed, such as white rice and white bread, can lead to surges in your blood sugar levels followed by a subsequent crash in energy. Unlike refined carbs, whole food sources, such as legumes and brown rice, are loaded with nutrients that will keep you healthy and energized.

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.

Choose Your Carbs with Care

 

Spring Superfoods: Top 4

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Spring is in full bloom, and your favorite superfoods are now in season! These science-backed foods carry much-needed vitamins, minerals and antioxidants! So sample a few of the below for health benefits you can feel!

Strawberries are loaded with antioxidants that help protect cells from damaging free radicals. These heart-shaped fruits guard against cancer, increase good cholesterol levels and lower your blood pressure. Try blending them into your breakfast smoothie or sprinkling them on top of your cereal for an early morning nutrient boost.

Artichokes serve as a great source of vitamin C, magnesium and fiber—plus about four grams of protein per artichoke. Look for artichokes with a deep green color, and try your hand at incorporating them into a new recipe such as artichoke soup, stuffed artichokes, or chickpea and artichoke paté.

Fava beans are a protein powerhouses, packing 13 grams per cup. They are also fiber-rich, helping to improve your blood sugar and cholesterol levels. When shopping for fava beans, look for smaller pods and throw them into a fava bean dip or fresh fava bean & corn succotash.

Salmon is rich in healthy omega-3 fatty acids that lower your risk of heart disease, as well as vitamin B12, vitamin D, and selenium. Poaching is one of the easiest and healthiest ways to cook salmon; then serve it up with some roasted beets or steamed asparagus.

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.

Spring Superfoods: Top 4

Reorganize Your Kitchen for Healthier Eating

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A recent study from Cornell University has found that the food we leave out on our kitchen counters plays a significant role in determining our weight. So when you’re evaluating your weight loss goals, it’s always a good idea to reconsider how you organize your kitchen. Check out the below do’s and don’ts to help you optimize your kitchen for healthy eating.

Exposed Snack Foods

Don’t: Keep chips or cereals on your countertop, where you’ll be tempted to grab a handful every time you walk past.

Do: Replace binge-worthy foods with a bowl of fresh fruit or dried fruit, and pack in the vitamins whenever a craving hits!

Glass Goody Jars

Don’t: Display candy or other sweets in a glass jar, where they’re easily visible and all-too-tempting.

Do: Store healthy snacks, like sliced vegetables or nuts, in clear containers you’ll see first.

Bulk-Packaged Foods

Don’t: Serve yourself from larger packages of food, leading you to over-indulge.

Do: Distribute family-size packages into single-serving portions, so you’ll have just enough food to satisfy your appetite.

Serving Dishes

Don’t: Move serving dishes to the table, leading to over-sized portions.

Do: Serve food from the counter or the stove, where it’s less easily accessible for extra servings.

Cabinet Storage

Don’t: Organize your cabinets so junk foods are the most visible. You’re more likely to eat the first thing you see.

Do: Move healthier options to eye-level, increasing the likelihood you’ll gravitate to them first.

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.

Store healthy snacks, like sliced vegetables or nuts, in clear containers you’ll see first.

Meal Replacement Smoothies: Which Ingredients are Best?

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Winter is going, and spring is coming! So it’s time to phase out the mac and cheese, fried chicken and other hearty comfort foods for something lighter, healthier and fresher! Try a meal replacement smoothie; it’s the perfect vehicle for low-calorie, nutrient-rich ingredients that keep you full and energized. Check out some of our favorite smoothie ingredients below.

Non-fat greek yogurt. Although it carries a slightly higher calorie count than regular nonfat yogurt, non-fat greek yogurt packs extra protein that helps you control your hunger, preserve muscle mass and ramp up your calorie-burning power.

Flaxseeds. Flaxseeds are low in calories and high in fiber, keeping you fuller for longer. When ground into flaxmeal and added to a smoothie, you’ll hardly taste it!

Berries. Strawberries, blueberries, blackberries and rasberries add maximum flavor to your smoothie with minimum calories and sugar. They are also full of antioxidants for overall health-boosting benefits.

Avocados. Avocados are a great source of healthy fats that add the signature creaminess to your smoothie. They’re rich in heart-healthy monounsaturated fat can be easily broken down for energy.

Dark leafy greens. Leafy greens like kale, spinach or swiss chard are nutrient-dense and low in calories. Packed with vitamins and minerals, they’re the best way to add volume to your smoothie without increasing the calories.

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.

Smoothie with fruit

Spring Cleaning for your Diet

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Spring cleaning is a time to tidy, refresh and simplify your space, and your kitchen it no exception — especially in the refrigerator, pantry and cabinets where lurking calories wait to strike! Don’t let junk food clutter your counter OR derail your diet. Learn more below about what foods to toss during your spring cleaning.

  • Processed junk foods, including white breads, cereals and lunch meats are often made with saturated fats, sodium and nitrates not found whole foods, making your body work much harder to digest them. Swap these out with cleaner foods such as quinoa, brown rice and wholegrain bread.
  • Sugary snacks like colas, cookies and energy bars add unnecessary calories to your diet while displacing more nutritious options. To satisfy your sweet tooth, reach for options like fresh fruit, raisins or a smoothie instead.
  • Heavy sauces, dips and dressings are tasty, but they are not the only way to add flavor to your food. So lose the cheese dip, and substitute low-calorie condiments such as salsa, vinaigrette dressing, mustard or barbeque sauce in its place.

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.

Spring Cleaning for Your Diet - Bowl of Salsa, fresh tomatoes, lime slice, and tortilla chip with salsa

 

 

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