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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

 

 

Simple Tips to Maintain your Goal Weight

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You’ve reached your goal weight. Congratulations! But how do you keep the pounds off?

Remember that reaching your goal weight isn’t the end of your journey, and apply the same enthusiasm to maintaining your weight as you did to shedding the pounds. In addition to sticking to a regular exercise routine, here’s some simple tips to help you stay the course.

Don’t stress.

While you’re adjusting to your new body, routine activities such as shopping, dining, and socializing may spark anxiety. If you feel nervous about living life at a lower weight, remind yourself that you’ve made a major change for your health, and give yourself time to grow comfortable in your own skin.

Eat frequently.

It may seem counterintuitive, but try to eat more often when you’re maintaining your weight. Adding two small snacks to your three daily meals prevents you from becoming too hungry, then overeating as a result.

Plan ahead.

Choose when and what you’re going to eat during the day, and update your grocery list as you run out of healthy foods. Planning your meals beforehand will help you stay satisfied and resist junk food.

Avoid triggers.

During your weight loss journey, you may have actively avoided certain patterns, places or foods that trigger overeating. Remember that you may indulge occasionally, but proactively seek alternatives to triggering situations that could sabotage your success.

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.

Simple Tips to Maintain your Goal Weight

 

Healthier Alternatives to Winter Comfort Foods

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We love winter comfort foods for their richness, decadence and flavor, but these classic dishes are often loaded with butter, cream and carbs that only add to our waistlines. You can still enjoy your favorite winter comfort foods, though, without sacrificing your weight loss goals. Start with a few of the below healthy recipes, which not only cut calories but also substitute wholesome veggies in place of unhealthy ingredients.

Mac and Cheese. Make velvety, gooey mac and cheese without loads of butter and flour by simply adding squash. This light mac and cheese recipe combines butternut squash with nonfat milk and Greek yogurt for a warm, nutty flavor that easily matches with the color and creaminess of classic cheddar cream sauce. Try using whole grain-pasta instead of white, refined pasta for added nutrients.

Chicken Pot Pie. Light chicken pot pie packs in all the flavor and creaminess of its traditional counterpart, but with much less butter. Try this recipe with a fat-free Greek yogurt-based filling, and consider swapping your russet potatoes for turnips or parsnips for an even healthier twist.

Chili. White chili is just as rich, hearty and spicy as the tomato-based classic, but uses lean chicken cuts or ground turkey instead of fatty ground beef. For fewer calories and less saturated fat, try this healthy recipe packed with white beans and zucchini!

Mashed Potatoes. Make fluffy, flavorful mashed potatoes without the fat and sodium. By substituting mashed cauliflower for some of your potatoes and swapping chicken and vegetable broth for cream, butter and salt — you can create a healthy version of this classic side. Check out this recipe for skinny mashed potatoes, and add a dash of Parmesan cheese for flavor.

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.

Healthier Alternatives to Winter Comfort Foods

 

Winter Workout Motivation

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The first months of the year can often be the coldest, so it’s no surprise that many people find it easier to skip winter workouts than to brave the frigid temperatures. But with a few small lifestyle changes, you can commit to your winter workout routine! Learn more below.

Stay Consistent. Establishing a schedule can help you stick to your workout routine, but make sure you see exercise as more than a weather-dependent addition to your day. In the cold winter months, consider going the extra mile to exercise consistently by making yourself accountable to a workout buddy, group or class.

Embrace Cold Weather Activities. Whether you enjoy cross country skiing, snow shoeing, ice skating or just going for a jog —exercising outdoors is a great opportunity to experience the crisp winter weather while freeing you from being cooped up inside.

Dress for Success. Wearing the right gear to protect you from the cold should make it easier and more convenient to get outside or to the gym regularly. Plus, investing in new workout clothes or shoes will motivate you to make your purchase worthwhile by exercising more.

Get Active at Home. If winter weather conditions prevent you from getting to the gym or performing your normal workout routine, take the opportunity to try fun at-home workouts instead. Go ahead and try that yoga, aerobics, or dance workout you haven’t made time for — all from your living room!

Make a spring fitness goal. Having a short-term goal, like a half-marathon, is one of the most effective ways to keep you on track with your training. Sometimes an approaching deadline is the perfect motivation to get you started.

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.

 

Winter Workout Motivation

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