Generated by All in One SEO v4.9.1, this is an llms.txt file, used by LLMs to index the site. # CoreLife Healthcare ## Sitemaps - [XML Sitemap](https://corelifemd.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [Blog](https://corelifemd.com/blog/) - [Jelani 'Gino' Laster: Beyond the Scales Interview Series](https://corelifemd.com/beyond-the-scales-interview-series-jelani-laster/) - Jelani “Gino” Laster was living with end-stage heart failure, and every day tested his determination. He was supported by a left ventricular assist device, or LVAD, which helped his heart pump blood but also made daily life and physical activity more challenging. - [CoreLife Expands Executive Leadership with the Addition of Dr. Fermin Barrueto as Chief Clinical Officer](https://corelifemd.com/corelife-expands-executive-leadership-with-the-addition-of-dr-fermin-barrueto-as-chief-clinical-officer/) - Linthicum Heights, MD – May 1st, 2025 – CoreLife is thrilled to announce the appointment of Dr. Fermin Barrueto as Chief Clinical Officer (CCO), a pivotal addition that underscores the company’s commitment to clinical excellence, patient-centered care, and operational innovation. As CoreLife continues its growth and expansion, the organization embarked on a nationwide search to - [Mozzaz Corporation Joins Forces with CLH Technologies, an Affiliate of CoreLife Healthcare](https://corelifemd.com/mozzaz-corporation-joins-forces-with-clh-technologies-an-affiliate-of/) - Linthicum, Maryland, April 1, 2025 – In a significant development within the healthcare technology sector, Mozzaz Corporation, a leader in patient-centric digital health solutions, has been acquired by CLH Technologies, an affiliate of CoreLife Healthcare. “This strategic partnership underscores our ongoing commitment to delivering innovative, high-quality care while strengthening our capacity to provide integrated, personalized - [Mindfulness: A Powerful Tool to Support Mental Health](https://corelifemd.com/mindfulness-a-powerful-tool-to-support-mental-health/) - What is mindfulness? Mindfulness is the awareness and acceptance of your own thoughts, feelings, and senses. It is NOT “clearing your head” or “stopping what you are thinking”, but rather it is the idea of being present in your moment to moment experiences. This short video from Happify succinctly explains mindfulness: Why Mindfulness Is a - [Emotional Wellness During the Holidays: 21 Survival Tips](https://corelifemd.com/emotional-wellness-during-the-holidays-21-survival-tips/) - With Thanksgiving marking the official start of the holiday season, ideas of joy and togetherness abound. But for many people, the holidays can bring complicated emotions and stress for a variety of reasons. Taking control of your emotional wellness during the holidays can help you feel better and find the season more enjoyable. If you - [Understanding Hunger Hormones in Weight Management](https://corelifemd.com/understanding-hunger-hormones-in-weight-management/) - As research uncovers more about the relationship between the gut, brain, and overall health, the term “hunger hormones” is becoming more common. It shows up in the world of weight management, nutrition, hormonal health, and endocrinology - even as a topic on social media as amateurs and experts explore the connectivity of the gut-brain axis. - [Sleep and Your Mental Health](https://corelifemd.com/sleep-and-mental-health/) - Happiness is waking up, looking at the clock, and finding out that you still have two hours left to sleep, stated by American Cartoonist Charles M. Shulz. Sleep may feel like a welcome break to the day, a refreshing recharge, an inconvenient use of time, or an ever-elusive need. Sleep can impact your mental health - [The Impact of Diaphragmatic Breathing](https://corelifemd.com/the-impact-of-diaphragmatic-breathing/) - Do you find yourself worrying or stressed? Are you experiencing panic attacks when you leave the house? Did you know a simple strategy called Diaphragmatic Breathing can help resolve these problems? Understanding the Sympathetic System Our bodies have a system to help us deal with emergencies, the sympathetic system, also known as the “fight or - [Self-Compassion](https://corelifemd.com/self-compassion/) - “The recognition and clear seeing of suffering…feelings of kindness for people who are suffering, so that the desire to help – to ameliorate suffering – emerges… recognizing our shared human condition, flawed and fragile as it is.” - Kristen Neff’s definition of compassion Two leading researchers in the field of self-compassion, Paul Gilbert and Kristen - [The Connection Between Mental Health and Obesity](https://corelifemd.com/the-connection-between-mental-health-and-obesity/) - Like most chronic diseases, obesity is influenced by many factors including mental health. Understanding the connection between mental health and obesity can help you along your journey to a healthier life. Depression, Anxiety, and Obesity Depression and anxiety are two of the most common conditions associated with obesity. People living with obesity may experience: Low - [Why Sleep Matters](https://corelifemd.com/why-sleep-matters/) - Research tells us that focusing on two factors, diet and exercise, is the key to having a successful weight loss journey. However, in recent years we have learned other factors like sleep and focusing on mental health are also needed. Sleep relieves tiredness and is a valuable part of maintaining your mental and physical health. - [Is an Eating Disorder Causing My Weight Gain?](https://corelifemd.com/is-an-eating-disorder-causing-my-weight-gain/) - Living with excess weight or obesity is already difficult, and if you have been fighting your body weight for a while (or maybe your whole life), the guilt and shame you may have experienced from weight stigma, judgment, or teasing can make you start to question your own ability to understand and manage your relationship - [Gut Feelings](https://corelifemd.com/gut-feelings/) - Why is it that we tend to feel our emotions in our gut? That “sinking feeling” when something bad happens, the “knot in your stomach” when you are worried, the “heartburn” associated with stress or anxiety. Is this just a nervous response, or is our gut really sensing our emotions? We spoke with Leah Mandley, - [Being Realistic in your Health Journey](https://corelifemd.com/being-realistic-in-your-health-journey/) - Let’s get real about being realistic. Being realistic means having a practical and achievable view of things. In the context of healthcare, being realistic means setting achievable health goals that are tailored to your individual needs and circumstances. It involves understanding your limitations and working towards achievable goals at a pace that is sustainable and - [Health at Every Size: How Weight Stigmas Affect Mental Health](https://corelifemd.com/health-at-every-size-how-weight-stigmas-affect-mental-health/) - Let’s start by defining stigma. Stigma refers to a negative attitude or belief that a person is different, inferior, or undeserving of respect. It can be based on a variety of characteristics and can have a significant impact on well-being, including mental health, by contributing to isolation, low self-esteem, and even physical health. Weight stigma - [The Surprising Benefits of Gardening on Mental Health](https://corelifemd.com/the-surprising-benefits-of-gardening-on-mental-health/) - Do you look forward to getting outside once the weather starts to get warmer? Are you excited to see plants, flowers, and vegetables become available in local stores and farmers markets? It’s likely that these signs of spring help to mentally bring you out of a dreary winter feeling, provide hope of renewal and growth, - [ADHD and Anxiety - What’s The Difference?](https://corelifemd.com/adhd-and-anxiety-whats-the-difference/) - Understanding the differences between ADHD and Anxiety and how that can impact your weight loss journey. Attention-Deficit/Hyperactivity Disorder (ADHD) and Anxiety can look very similar on the surface. Both have some overlapping symptoms, such as trouble concentrating and restlessness. However, they are different and can have varying effects on a person’s ability to stay motivated - [Promoting Well-being: 6 Mindfulness Activities for Teens and Kids](https://corelifemd.com/6-mindfulness-activities-for-kids/) - In today's fast-paced world, mindfulness has become an invaluable tool for promoting emotional well-being and managing stress, especially for teens and kids. This practice encourages individuals to stay present and focused on the moment, which can contribute to a healthier lifestyle. In this blog post, we'll explore six mindfulness activities for teens and kids that - [Managing Snacking Urges with Urge Surfing](https://corelifemd.com/urge-surfing/) - Snacking urges can be relentless. They often strike when we least expect them and tempt us to veer off course from our healthy eating goals. It's a common struggle, but there's a powerful technique that can help you navigate these urges effectively: urge surfing. Derived from mindfulness practices, urge surfing is a method that allows - [Nurturing your well being: The Power of Self Care](https://corelifemd.com/nurturing-your-well-being-the-power-of-self-care/) - What do you do when you are overwhelmed? Are you always putting others before yourself? Making Time for Yourself It may seem like self-care is selfish, taking you away from other duties and people who depend on you. Self-care is not selfish but rather an essential part of maintaining a balanced and fulfilling life. By - [Feeling SAD? It could be the loss of daylight in the fall.](https://corelifemd.com/feeling-sad/) - As the seasons change, so do our moods, energy levels, and even our eating habits. Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the fall and winter seasons when daylight hours are shorter. Understanding Seasonal Affective Disorder (SAD) Seasonal Affective Disorder, aptly abbreviated as SAD, is a subtype of major - [Light Tex Mex Shrimp Wonton Cups](https://corelifemd.com/light-tex-mex-shrimp-wonton-cups/) - Makes approximately 24 mini wontons ⋅ Adapted from Julies Eats and Treats Ingredients 24 wonton wrappers 2 Tbsp olive oil 24 medium shrimp peeled and deveined 1/2 tsp salt 1 teaspoon chili powder 2 limes juiced Non-Stick Cooking Spray 1/2 c. guacamole 1/2 c. pico de gallo 2 Tbsp chopped chives Instructions Preheat oven to 350 degrees. Spray wonton wrappers with non-stick cooking spray. Arrange in 24 mini muffin cups. Bake - [From Doubt to Triumph: Fahren's Transformative Journey with CoreLife](https://corelifemd.com/from-doubt-to-triumph-fahrens-transformative-journey-with-corelife/) - When Fahren received her lab results and saw the term "morbidly obese" at the age of 26, she knew something had to change. The headaches that had plagued her were just a symptom of a deeper issue. Faced with this stark reality, Fahren decided it was time to take control of her health. Despite her - [Jodria’s Journey to Wellness with CoreLife Healthcare](https://corelifemd.com/jodrias-journey-to-wellness-with-corelife-healthcare/) - Standing on stage in Dallas, Texas, in front of 5,000 people, Jodria felt a moment of immense pride and accomplishment. She was being celebrated as a Mary Kay Independent Sales Director, draped in elegant gowns, soaking in the applause. Yet, upon returning home and looking at her photos, a different reality set in. "Who is - [Transforming Health and Happiness: Jeanne's Journey at CoreLife](https://corelifemd.com/transforming-health-and-happiness-jeannes-journey-at-corelife/) - Before joining CoreLife Healthcare, Jeanne found herself in a discouraging place. Struggling with being pre-diabetic, taking regular blood pressure medication, and feeling increasingly depressed, she faced numerous health challenges. Limited in her activities due to ongoing knee issues requiring cortisone shots, Jeanne described her life as "very sad" and felt things were getting worse. After - [5 Essential Tips to Get Started with Exercise](https://corelifemd.com/5-essential-tips-to-get-started-with-exercise/) - Embarking on a journey toward fitness and well-being is both empowering and daunting, especially for individuals struggling with obesity. However, with the right approach and mindset, integrating exercise into your routine can become a fulfilling and transformative experience. Let’s discuss five crucial tips for beginners who are navigating their way through the realm of fitness - [Sugar Addiction](https://corelifemd.com/sugar-addiction/) - Do you have the urge to eat something sweet after every meal? Do you often crave sugary drinks like soda or sweet tea? You may be showing signs of sugar addiction. Sugar addiction is more common than you think and can be as addictive as alcohol or any illicit drug. How is Sugar Addiction Developed? - [Quick-Cooking Oats](https://corelifemd.com/quick-cooking-oats/) - Makes approximately 1 serving ⋅ Adapted from EatingWell.com Ingredients: 1 cup water or low-fat milk Pinch of salt ½ cup quick-cooking oats 1 oz low-fat milk for serving 1 to 2 teaspoons honey, cane sugar or brown sugar for serving Pinch of cinnamon Instructions: Stovetop: Combine water (or milk) and salt in a small saucepan. Bring to a boil. Stir in oats and - [Slow-Cooker French Onion Soup with Gruyère Toasts](https://corelifemd.com/slow-cooker-french-onion-soup-with-gruyere-toasts/) - Makes approximately 8 servings ⋅ Adapted from EatWell.com Ingredients: Cooking spray 10 cups vertically sliced onions (from 5 onions) 2 tablespoons unsalted butter, melted ½ teaspoon black pepper 6 cups unsalted beef stock ¼ cup dry Marsala wine 1 teaspoon chopped fresh thyme, plus more for garnish ¾ teaspoon kosher salt 12 ounces whole-wheat baguette - [CoreLife Novant Health expands to Charlotte, offering new approach to weight management](https://corelifemd.com/corelife-novant-health-expands-to-charlotte-offering-new-approach-to-weight-management/) - CoreLife Novant Health announced that it has opened its first Charlotte area location in Ballantyne. A second location will open next month in Pineville. These clinics are the first of seven planned for the Charlotte metro and are an extension of the CoreLife Novant Health care model that launched in the Piedmont Triad in 2020. - [CoreLife Announces Strategic Digital Health Partnership with Mozzaz for Obesity Virtual Care.](https://corelifemd.com/corelife-mozzaz/) - In a significant stride towards advancing digital health, CoreLife is thrilled to announce a groundbreaking partnership with Mozzaz that enables CoreLife Healthcare, the nation's leading provider of obesity related healthcare services and trusted partner with health systems, providers and employers, to deliver new innovative solutions to the markets it serves. Mozzaz’s digital health platform will - [Creamy Radish Soup](https://corelifemd.com/creamy-radish-soup/) - Makes approximately 4 servings ⋅ Adapted from EatingWell.com Ingredients: 2 tablespoons extra-virgin olive oil 2 cups sliced radishes (from 2 bunches), divided ½ cup chopped onion 1 medium Yukon Gold potato (about 8 ounces), peeled and cut into 1-inch cubes 2 cups low-fat milk ½ teaspoon salt 1/4-1/2 teaspoon white or black pepper ¼ cup - [The Benefits of Drinking Water](https://corelifemd.com/the-benefits-of-drinking-water/) - One of the most important tools for our health and weight loss is WATER! You may have heard doctors or dietitians recommending drinking ‘at least 8 cups of water a day.’ The reasoning behind this is that 60% of our bodies made up of water, and all of our cells, tissues, and organs need water - [Which is Best: Fresh, Canned, or Frozen Produce?](https://corelifemd.com/fresh-vs-canned-vs-frozen/) - Remember when you couldn’t leave the table until you had your vegetables? There is no debating that fruits and vegetables are good for you! With so many ways to cook them, how do you know what's the best way to have them. Fresh? Canned? or Frozen? Now before we dive into which version of produce is - [Homemade Pesto Recipe](https://corelifemd.com/homemade-pesto/) - Pesto is a great way to add a lot of flavor and variety to your meals. A traditional pesto typically has pine nuts, which can be an expensive ingredient. This recipe leaves out the pine nuts but doesn’t sacrifice on flavor! Nutritional Facts Calories/Serving: 75 per tbsp Carbs: 1g Protein: 2g Fat: 7g Ingredients 1 - [Baked Chicken Parmesan with Spaghetti Squash](https://corelifemd.com/chicken-parmesan-spaghetti-squash/) - Yields: 8 Servings Total Time: 1 Hour 15 Minutes Calories: 353 Calories Ingredients For the chicken: 3/4 cup whole wheat panko or almond meal 3 TB grated parmesan cheese 2 eggs 4 large chicken breasts (about 8oz each), cut in half lengthwise 8 slices low fat provolone cheese For the spaghetti squash: 1 large - [Bone-Health Berry Yogurt Smoothie](https://corelifemd.com/berry-yogurt-smoothie/) - Adults and kids love this easy-to-make bone-healthy snack that's high in calcium and Vitamin D, without any added sugar or saturated fat. Each ingredient has also been shown to decrease bad cholesterol and blood pressure. Serves: 2, Allergens: Dairy, Adapted from Dr. Taylor Wallace Ingredients 1 cup frozen blackberries 1 medium banana 1 1/2 cup nonfat - [Pan Seared Salmon](https://corelifemd.com/pan-seared-salmon/) - Serves 4 • Adapted from Well Plated (wellplated.com) Ingredients 4 (6 to 8 oz) salmon fillets (skin on) 1/2 tsp kosher salt 1/4 tsp ground black pepper 1 tbsp unsalted butter 1/2 tsp cooking oil - either canola, grapeseed, avocado, or another high smoke point cooking oil 1 lemon (cut into wedges) Optional: Chopped fresh - [No Bake Brownie Bites](https://corelifemd.com/no-bake-brownie-bites/) - With the weather getting warmer, we thought we'd share these easy-to-prep No Bake Brownie Bites that don't require you to turn on the oven. Enjoy! Makes approximately 16 bites • Adapted from feastingonfruit.com. Ingredients 2 cups rolled oats 1 cup pitted dates 1/4 cup cocoa powder or cacao powder 1/3-2/3 cup water, more as needed to allow the - [Really Green Smoothie](https://corelifemd.com/really-green-smoothie/) - You will love this Heart-Healthy Smoothie, which is high in fiber and omega-3 fatty acids. Enjoy! Makes approximately 2 1/2 cups • Adapted from eatingwell.com. Ingredients 1 large ripe bananas 1 cup packed baby kale or coarsely chopped mature kale 1 cup unsweetened vanilla almond milk 1/4 ripe avocado 1 tablespoon chia seeds 2 teaspoons - [Tuna Salad with Hummus](https://corelifemd.com/tuna-salad-with-hummus/) - Makes approximately 4 Servings · Adapted from Hannah Magee Ingredients: 12 oz flaked light tuna, drained 1 stalk celery, finely chopped 2 tbsp diced red onion 1 medium dill pickle, finely chopped 1/2 cup original hummus 1 tsp dijon mustard 1 tsp dill pickle juice(optional) 1/4 tsp sea salt, or to taste 1/4 tsp black - [Roasted Chickpeas](https://corelifemd.com/7719-2/) - Makes approximately 4 servings · Adapted from Delish.com Ingredients: 1 (15-oz.) can of chickpeas, drained and rinsed 1 tbsp. vegetable oil 1/2 tsp. kosher salt For Seasoning: 1 tsp. cumin 1 tsp. chili powder 1/2 tsp. dried oregano Instructions: Preheat the oven to 350°. Pour chickpeas onto a baking sheet in an even layer. When - [Curry Chickpea Salad](https://corelifemd.com/curry-chickpea-salad/) - Makes approximately 4-5 servings · Adapted from Hannah Magee, RD Ingredients: 1 19 oz. can chickpeas, drained and rinsed 1/2 cup raisins(optional) 1/2 cup red bell pepper, diced 2 medium celery stalks, diced 3 medium green onions, finely chopped 1/4 cup mayonnaise 1/4 cup plain greek yogurt 2 teaspoons lemon juice 1 teaspoon curry powder - [Italian Pasta Salad](https://corelifemd.com/italian-pasta-salad/) - Ingredients FOR THE PASTA SALAD: 2 cups whole wheat penne, cooked 2 cups canned chickpeas, drained and rinsed 1 cup chopped orange bell pepper, can sub. red, yellow, or green. 3/4 cup sliced cherry tomatoes 1/2 cup chopped red onion 1/2 cup mozzarella cheese, cut into small cubes 1/4 cup olives, pitted and chopped arugula, optional FOR THE EASY ITALIAN DRESSING: 1/4 cup extra virgin olive oil 3 tablespoons red wine vinegar 3 teaspoons Italian seasoning 1 clove of garlic, minced 1/2 teaspoon honey Instructions: - [Hummus](https://corelifemd.com/hummus/) - Makes approximately 14 servings • Adapted from The Mayo Clinic Ingredients 2 cans (16 ounces each) of reduced-sodium chickpeas, rinsed and drained except for 1/4 cup of liquid 1 tablespoon extra-virgin olive oil 1/4 cup lemon juice 2 garlic cloves, minced 1/4 teaspoon cracked black pepper 1/4 teaspoon paprika 3 tablespoons tahini (sesame paste)* 2 - [PRESS RELEASE: CoreLife to Open Third Alabama Location](https://corelifemd.com/wp-content/uploads/2023/11/CORELIFE-Press-Release-4.8.19.pdf) - [PRESS RELEASE: Novant Health and CoreLife Announce Wellness and Weight Management Partnership](https://corelifemd.com/wp-content/uploads/2023/11/CoreLife_Novant_Health_PR.pdf) - [PRESS RELEASE: Adventist HealthCare and CoreLife Announce Partnership](https://corelifemd.com/wp-content/uploads/2023/11/CoreLife-Adventist-Press-Release.pdf) - [PRESS RELEASE: CoreLife Announces New Market Expansion into Pennsylvania](https://corelifemd.com/wp-content/uploads/2023/11/CoreLife-PA-Press-Release-.pdf) - [PRESS RELEASE: CoreLife Aids in Administration of COVID-19 Vaccine](https://corelifemd.com/wp-content/uploads/2023/11/Press-Release_-CoreLife-Administers-the-COVID-19-Vaccine.pdf) - [Exercise Made Easy](https://corelifemd.com/exercise-made-easy/) - It's easy for anyone to feel intimidated by the idea of even beginning a fitness routine. Where do you begin? Join a gym? Get a personal trainer? Buy an elliptical? Buy protein powder and start weight lifting? How many days? How long? Cardio or strength? Maybe you heard a rumor about HIIT and Tabata being - [11 Hacks for a Heart Healthy Holiday](https://corelifemd.com/11-hacks-for-a-heart-healthy-holiday/) - The holidays do not have to derail you from your wellness goals! Despite being the season of feasts and sweets, you can have a heart healthy holiday season by following a few simple guidelines for planning a healthy holiday menu. Healthy Recipe Substitutions Most holiday recipes use copious amounts of salt, butter, and sugar which - [Navigating a Holiday Party While Staying Healthy](https://corelifemd.com/navigating-a-holiday-party-while-staying-healthy/) - The holidays can be stressful for many reasons, and navigating a holiday party while trying to stay healthy can be challenging. If you feel overwhelmed by the temptations and indulgences typical of the season, here are some tips on how to enjoy gatherings with more ease and joy! Don’t Skip Meals Before the Party Don’t - [Spice up your meals for Heart Health Month!](https://corelifemd.com/heart-healthy-spices-that-will-spice-up-any-meal/) - Spices and herbs can add a punch of interesting flavor and aroma that will enhance your favorite everyday foods. They are also a great flavor substitute for salt, sugar, and oils. A major nutritional benefit is their ability to add a dose of antioxidants to your day. Research has shown that antioxidants are known to - [6 Tips to Help You Lose Weight](https://corelifemd.com/lucky-in-weight-loss/) - While we may all wish for a little luck in achieving our weight loss goals, success actually comes from commitment and focus over the long-term. However, there are a few tips you can use to create your own luck when it comes to losing weight and keeping it off. 1. Cut back on refined carbs. - [Fiber: Good or Bad for Your Diet?](https://corelifemd.com/fiber-good-or-bad-for-you/) - Googling any nutrition-related topic will give you conflicting results and probably leave you even more confused than when you started. For instance, search “is fiber good or bad for you,” and you will find an extremely long list of articles, all with different information. Don't worry, CoreLife’s dietitians are here to help! Dietary fiber is - [CoreLife Patient Success | Todd's Story](https://corelifemd.com/corelife-patient-success-todds-story/) - In 2020, Todd found himself stuck between a rock and a hard place. The North Carolina resident had struggled for years with his weight and joint pain. At more than 380 pounds, Todd tried several weight-loss plans, but none of them resulted in long-term success. And when he tried to exercise to lose weight, he - [Patient Success - Janet](https://corelifemd.com/patient-success-janet/) - Janet is a mother of 5 who, unfortunately, faced a two-year period where she was unmotivated and struggled deeply with her weight. After joining CoreLife, she quickly knew she would like it. She recalls her first meeting and being asked what her goal weight was “I didn't even own a scale…I don't believe in getting - [CoreLife Patient Success | The Steeles](https://corelifemd.com/corelife-patient-success-the-steeles/) - This father-son both needed surgery for different things but were told they would need to lose weight first. The Steeles had tried many other programs but had no luck. It wasn't until they both joined CoreLife that they started to have success in their journeys. Watch their full story on Youtube - Patient Success - - [Recommitted to Living Life to the Fullest, One Lost Pound at a Time](https://corelifemd.com/marc-patient-success/) - For Marc Cooke, maintaining a healthy weight has been a lifelong struggle. He’s tried just about every weight loss program and diet under the sun. Some worked well and others did not. Marc found himself in a vicious cycle - gaining and then losing on repeat, and never really quite landing where he wanted to - [Putting an End to the Vicious Cycle Through a Weight Loss Program That Works](https://corelifemd.com/patient-success-don/) - For as long as he could remember, Don Burrows had been trying to lose weight. He was caught up in a vicious cycle of getting motivated, starting a weight loss plan, dropping 25 or 30 pounds, and then gradually gaining every pound back, plus a bit more. In 2020, Don retired from his work as - [CoreLife Patient Success | Matthew's Story](https://corelifemd.com/corelife-patient-success-lewiss-story/) - Matthew's doctor had recommended CoreLife for weight loss and overall health, but when he noticed his golf game was suffering, he decided to finally make the call. Since then, Matthew has been on a path to better health. He credits the team and CoreLife for helping him understand how to manage his diet and exercise - [CoreLife Patient Success Story - Kendra](https://corelifemd.com/corelife-patient-success-story-kendra/) - Kendra received a life-changing diagnosis last year during her annual physical. She had prediabetes, a condition that without lifestyle changes can lead to diabetes. With prediabetes, damage to the heart and kidneys may already be underway because of a higher-than-normal blood sugar level. “I didn’t want to take any additional medications that I didn’t have - [MSG - How Dangerous Is It?](https://corelifemd.com/msg-how-dangerous-is-it/) - Monosodium glutamate is a sodium slat of the common amino acid, glutamic acid. Glutamic acid is naturally present not only in our bodies, but in a number of foods, including tomatoes and cheese. A Japanese professor extracted glutamate from seaweed broth and determined that this component provided a savory taste to the soup. In taste-bud - [In Case of Inclement Weather...No Excuses!](https://corelifemd.com/in-case-of-inclement-weather-no-excuses/) - Making nutrition and fitness a priority is tough, even when circumstances are at their best. When snow, ice, or any number of other crazy weather conditions make your resources limited and your ability to get what you need or where you need nearly impossible, it can be next to impossible! Don’t let a change in - [Added Sugar = Added Weight](https://corelifemd.com/added-sugar-added-weight/) - Most people know that sugar isn’t very good for them, but do you know just how bad it really is? In America, an average of 16% of daily calories come from added sugar. For women, this equates to 230+ calories, and for men, 335+ calories. To put things in perspective, that means by merely cutting - [The Healthiest Muffins, Ever](https://corelifemd.com/the-healthiest-muffins-ever/) - Whenever I can find ways to pack a ton of nutrition into a few bites, I always feel like a real success. If those few bites can provide a good dose of veggies AND be eaten for breakfast, well, then I’m just winning all around. The feeling of accomplishment I have when I manage to - [Sneaking More Veggies into Your Diet](https://corelifemd.com/sneaking-more-veggies-into-your-diet/) - Current dietary guidelines recommend consuming 3-5 servings of vegetables daily, but less than 1 in 10 Americans actually meet this goal. So what’s the big deal? What harm could a few less salads and some distance away from kale make? Well, aside from great taste, vegetables contain a variety of nutrients like vitamins, minerals, and - [Pumpkin Seed No-Bake Power Bites](https://corelifemd.com/pumpkin-seed-no-bake-power-bites/) - Fall has arrived! Schools are now open, days are getting shorter and we are heading full-steam ahead into the upcoming holiday season. Usually around this time of year our schedules get pretty busy, so keeping with your nutrition plan can be challenging. We wanted to share this great recipe by Dancing Carrots for a smart snack - [When it Comes to Your Health, Sometimes More is Better](https://corelifemd.com/when-it-comes-to-your-health-sometimes-more-is-better/) - One of the wonderful aspects about CoreLife, and what drew me to this company in the first place, is its multi-faceted approach to your health. Numerous factors influence your overall health, well-being, and, yes, your weight. Whether you come to CoreLife for weight loss, a nutrition overhaul, or to improve your health, having a medical - [Quinoa Stuffed Peppers](https://corelifemd.com/quinoa-stuffed-peppers/) - Makes approximately 4 servings ⋅ Adapted from the Mayo Clinic Ingredients 1 cup uncooked quinoa 1 tablespoon olive oil 1 cup chopped zucchini 2 cups chopped tomato 1/2 cup chopped onion 1 stalk celery, chopped 2 tablespoons chopped walnuts 3 garlic cloves, chopped 2 teaspoons chopped fresh thyme 1 teaspoon salt 1/2 teaspoon ground black - [Back to Basics with the Big Three of a Heart Healthy Diet](https://corelifemd.com/back-to-basics-with-the-big-three-of-a-heart-healthy-diet/) - The advice to follow a heart-healthy diet is so common in the nutrition world that it has the risk of becoming cliche. Especially in competition with more recent, trendier diets like keto, intermittent fasting, or a juice cleanse, the tried and true essentials of a “heart-healthy diet” can seem kind of…basic. “Heart-healthy nutritional principles are - [Curried Pork Tenderloin with Cranberry Chutney](https://corelifemd.com/curried-pork-tenderloin-with-cranberry-chutney/) - Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients 1 lb. pork tenderloin (all visible fat discarded) 1 Tbsp. curry powder 2 tsp. olive oil (extra virgin preferred) 1 cup whole-berry cranberry sauce 1 1/2 tsp. grated, peeled gingerroot 1/2 tsp. grated orange zest 1/4 tsp. ground cinnamon 1/8 tsp. ground cloves - [A Beginner's Guide to Growing Your Own Vegetables and Herbs](https://corelifemd.com/a-beginners-guide-to-growing-your-own-vegetables-and-herbs/) - In an era of increasing focus on sustainable living and healthy eating, growing your own vegetables and herbs has gained immense popularity. Not only does it provide you with a fresh and abundant supply of nutritious produce, but it also offers a rewarding and therapeutic experience. Whether you have a sprawling backyard or a small - [Healthy Packed Lunch Recipes](https://corelifemd.com/8093-2/) - As the school bells chime and the backpacks are dusted off, it's that time of year again – back to school! For parents and students alike, the return to the classroom comes with the daily challenge of preparing delicious and nutritious packed lunches. But fear not, because we've got you covered! In this blog post, - [Chipotle Chicken Quinoa Burrito Bowl](https://corelifemd.com/chipotle-chicken-quinoa-burrito-bowl/) - Makes approximately 4 servings ⋅ Adapted from EatWell.com Ingredients: 1 tablespoon finely chopped chipotle peppers in adobo sauce 1 tablespoon extra-virgin olive oil ½ teaspoon garlic powder ½ teaspoon ground cumin 1 pound boneless, skinless chicken breast ¼ teaspoon salt 2 cups cooked quinoa 2 cups shredded romaine lettuce 1 cup canned pinto beans, rinsed - [Eating Out? Stay Healthy with These Tips](https://corelifemd.com/healthy-choices-eating-out/) - Hate packing a lunch? Going out, or picking up carryout from your favorite lunch spot can be convenient, but it might not be the most nutritious choice. Whether it is the local deli or a popular fast casual restaurant, making healthy food choices while eating out can be a challenge. Eating out can be tough - [Now Available CoreVite & CoreVite Daily](https://corelifemd.com/now-available-corevite-injections/) - Available only at CoreLife, CoreVite and CoreVite Daily are specifically formulated to in conjunction with and support of our healthy weight loss and weight management programs. CoreVite is specifically formulated to boost energy levels, increase metabolism and reduce the storage of fat. - [Prepared Healthy Meals Program](https://corelifemd.com/prepared-healthy-meals-program/) - Exciting program coming this April! Our Prepared Healthy Meals Program will help you stick to your diet by allowing you to order nutritionally balanced - and delicious - meals right from us! Freshly prepared by a local chef with fresh ingredients, you can order your meals ahead and pick them up at your next CoreLife - ["CoreLife is highly recommended by the medical community"](https://corelifemd.com/corelife-is-highly-recommended-by-the-medical-community/) - Nearly 50% of all CoreLife patients have been referred to CoreLife by their primary care physician or other medical professional. CoreLife is nationally recognized within the medical community for offering the most comprehensive and effective weight loss and weight management programs. - [STUDY: How Drinking More Water Helps People Lose Weight](https://corelifemd.com/drinkingwaterhelpsloseweight/) - New research shows that drinking more water can help control weight, reduce intake of sugar, sodium and saturated fat. A study, conducted at University of Illinois, looked at data from four waves of the National Health and Nutrition Examination Survey, in which participants reported drinking and eating behavior over the course of two days. From - [Healthy Summer Eating](https://corelifemd.com/healthy-summer-eating/) - The summer season is typically full of fresh fruits and vegetables, farmers markets, and local produce stands. It’s also full of BBQs, 4th of July and graduation parties, weddings, and any other number of festivities that can be anything but “healthy”. So, how do you make the most out of your summer and all it - [BBQ Survival Guide](https://corelifemd.com/bbq-survival-guide/) - Summer cookouts are awesome. They’re also often very high in foods low in nutrition, but high in taste. The recent “menu” for a BBQ read something like this: “Burgers with buns, pasta salad, potato salad, chips, dessert. Everything with an italic is a simple carbohydrate. In other words, low nutrition, high sugar, and a basic - [Healthy Employees = Healthy Business](https://corelifemd.com/healthy-employees-healthy-business/) - According to Sean Kostkowski, CoreLife President “The key to a successful wellness program is to educate people to take a proactive stance toward health and to insure that health is practiced daily through small lifestyle habits.” This approach is working, as a well-implemented workplace weight loss and weight management program can lead to 20-25% savings - [Iodine - The Trace Mineral of the Sea](https://corelifemd.com/iodine-the-trace-mineral-of-the-sea/) - Iodine is required by the body for the synthesis of thyroid hormones (T3 and T4), which are involved in the regulation of metabolism. The majority of natural iodine sources are found in the oceans, with the soil content varying by region. Without getting too technical, the thyroid gland pulls iodine from the blood to incorporate - [Make Snacking Work for You](https://corelifemd.com/making-snacking-work-for-you/) - In the weight loss game, you often hear about snacking being a bad thing. Clients complain about how their biggest issue is “grazing” or mindlessly snacking throughout the day, accumulating way more calories than they thought or intended and sabotaging their weight loss efforts. Snacks can absolutely fit into a healthy lifestyle, and in some - [Snack Attack](https://corelifemd.com/snack-attack/) - Many people do a great job at meals, but impair their weight loss and health success through excessive or unhealthy snacking. To make snacks work for you and add to your nutritional intake for the day, rather than derail your otherwise great diet, remember to include fat and/or protein with every snack, not JUST carbs. - [New Locations Now Open in Maryland & Alabama](https://corelifemd.com/new-locations-now-open-in-maryland-and-alabama/) - We are proud to announce that we have just opened several new locations in Alabama and Maryland. After opening our first location in Severna Park, Maryland six years ago, we are excited that CoreLife has officially arrived in Alabama. Our first locations in Alabama, Mountain Brook and Hoover, are now open with additional planned openings - [CoreLife donates $25,000 to CoraCores](https://corelifemd.com/corelife-donates-25000-to-coracores/) - Baltimore, MD - September 7, 2017 - CoreLife, a weight loss healthcare company with 8 locations in Maryland, has pledged to donate $25,000 to CoraCares, a 501 (c)3 charity focused on the health and wellness of adolescents and children. The mission of CoraCares is to raise awareness and improve access to the prevention and treatment - [Vitamin D, The Sunshine Vitamin](https://corelifemd.com/vitamin-d/) - Have you ever noticed that you feel a bit better after being outside in the sun? Or maybe you notice that in the winter when there is less sunlight, you feel more blue? In the pursuit of optimal health and well-being, it's essential to pay attention to the crucial role that vitamins and minerals play - [CoreLife Delmarva Salisbury is Now Open](https://corelifemd.com/corelife-delmarva-salisbury-is-now-open/) - SEVERNA PARK, MD - CoreLife Delmarva, in partnership with the Peninsula Regional Health System (PRHS), held a ribbon cutting and open house on Monday, October 1 for their new Salisbury location. The joint venture recently opened its first Delmarva location at 1496 Still Meadow Boulevard and will be the first of several planned openings - [CoreLife Salisbury Opens in Partnership with PRHS](https://www.capegazette.com/article/corelife-partners-peninsula-open-weight-loss-wellness-center-salisbury-md-june-1/156052) - [PRESS RELEASE: CoreLife Announces 2019 Growth Plans](https://corelifemd.com/wp-content/uploads/2019/02/CoreLife-2019-Growth-Plan-Press-Release.pdf) - [CoreLife Plans Expansion to Alabama](https://www.bizjournals.com/birmingham/news/2018/03/28/maryland-company-plans-several-clinics-in-metro.html) - [CoreLife Patient Success | Michael's Story](https://corelifemd.com/corelife-patient-success-michaels-story/) - Michael tried many diets and weight loss programs, but was never able to find something that worked long-term. When his doctor to referred him to CoreLife, he decided to commit to the program 100%. As a result, he is on his way to losing weight and more importantly, feeling better, more energetic, and moving with - [Meet Tajé White – Making a Difference at CoreLife](https://corelifemd.com/meet-taje-white/) - At CoreLife, our team is at the heart of our mission to help people achieve their health goals and lead better lives. Today, we shine the spotlight on one of our remarkable team members, Tajé White, whose journey with us has been nothing short of inspiring. For Taje, one of our Patient Navigators, CoreLife aligns - [For CoreLife’s Founder, Ending the Obesity Epidemic is Personal](https://corelifemd.com/founder-story/) - For Sean Kostkowski, president and founder of CoreLife Healthcare, the decision to launch his groundbreaking company was a personal one. Throughout his childhood, Kostkowski watched his brother struggle with his weight. As he prepared to start college, Kostkowski’s parents were so concerned about his brother’s health that they considered delaying his first year of college - [More Treatment Options for Obesity with New CoreLife Clinic Opening](https://corelifemd.com/more-treatment-options-for-obesity-with-new-corelife-clinic-opening/) - More Treatment Options for Obesity with New CoreLife Clinic Opening National healthcare company expands services in Lansdale, Pennsylvania MILLERSVILLE, MD - CoreLife, a comprehensive healthcare program focused on obesity and related disease states, is opening a new clinic in Lansdale on October 18, 2021. CoreLife is leading a new paradigm for obesity treatment through an - [CoreLife Patient Success | Holly's Story](https://corelifemd.com/corelife-patient-success-hollys-story/) - A collarbone isn’t something most people associate with progress. But for Holly, it represents a milestone in her year-long weight loss journey with CoreLife. “Before CoreLife, I don’t really know the last time I noticed my collarbone,” she said. “Now, I can feel it, and when I tap it, it sounds like a bone. I - [Why Choose CoreLife?](https://corelifemd.com/why-choose-corelife/) - Why choose CoreLife? The weight loss and wellness industry is growing. How do you know where to go, who to trust, and what will work for you? These questions loom over many people nowadays. CoreLife fills that void. Why is that? We pack everything you might need into our facility. Here’s a short list: Physicians, - [Dietitian Advice for a Heart Healthy Diet](https://corelifemd.com/dietitian-advice-for-a-heart-healthy-diet/) - Did you know that heart disease is the leading cause of death for both men and women? Following a heart healthy diet can help you manage your risk and support your overall wellness. Diets for Heart Health There are two science-backed diets proven to support heart health: the Mediterranean Diet and Dietary Approaches to Stop - [Easy & Healthy Salsa Recipe!](https://corelifemd.com/easy-healthy-salsa-recipe/) - With Cinco de Mayo right around the corner, this Roasted Cherry Tomato Salsa will be the perfect addition to your celebration! May is also National Salsa Month, so be sure to celebrate every day of May with this salsa! Recipe: https://brooklynsupper.com/sweet-roast-cherry-tomato-salsa/ Roasted Cherry Tomato Salsa is more than a delicious dip for chips or - [CoreLife Novant Health Opens New Clinic in Pineville, NC](https://corelifemd.com/corelife-novant-health-opens-new-clinic-in-pineville-nc/) - CoreLife Novant Health has opened its second location in the Charlotte area, located in Pineville at 9101 Pineville-Matthews Rd, Suite C4, Pineville, NC 28134. This clinic is the second of seven planned locations in the area, following the initial opening of the Ballantyne office which opened earlier this year. CoreLife, which was founded in 2012, - [‘Tell me about your weight’ - How to talk to patients about obesity](https://corelifemd.com/7622-2-obesity/) - It’s a Tuesday afternoon. So far today, you have seen a 42-year-old female patient who is struggling to keep her blood pressure under control. Another patient, male 64, reports that he visited urgent care over the weekend regarding a foot ulcer connected to his diabetes. And you just diagnosed a young man in his 20s - [Using Resistance Bands for Weight Loss](https://corelifemd.com/using-resistance-bands-for-weight-loss/) - Adding resistance bands to your fitness routine is a simple way to increase the intensity of exercises, burn more calories, build muscle, and accelerate your weight loss. When incorporated into a regular exercise routine, resistance bands can help you move to the next level with your fitness. So, how do you get started? This post - [CoreLife Announces Additions to Leadership Team](https://corelifemd.com/corelife-announces-additions-to-leadership-team/) - CoreLife Healthcare is very happy to announce some exciting leadership changes. These changes will reposition our executive team to drive the company forward in alignment with our long-term vision and growth strategy, as well as align with best practices in healthcare leadership. David DeLeonibus will transition to the role of Executive Vice President and Chief - [CoreLife and CalvertHealth Open New Clinic in Prince Frederick, MD](https://corelifemd.com/corelife-and-calverthealth-open-new-clinic-in-prince-frederick-md/) - New approach to obesity treatment now available to community and healthcare providers July 20, 2022 - CoreLife and CalvertHealth System opened the doors today to a new clinic in Prince Frederick, MD. The location, one of two associated with the partnership, offers a comprehensive healthcare approach to treating obesity and related disease states. CoreLife and - [Tilapia Fish Tacos](https://corelifemd.com/tilapia-fish-tacos/) - Makes approximately 4 servings ⋅ Adapted from EatWell.com Ingredients: 1 teaspoon ground cumin 1 teaspoon chipotle chile powder ½ teaspoon smoked paprika ½ teaspoon garlic powder ¾ teaspoon salt, divided 1 ¼ pounds tilapia fillets (about 3 fillets), patted dry 2 tablespoons canola oil 3 cups shredded coleslaw mix ⅓ cup thinly sliced radishes (about 2 - [CoreLife Novant Health Further Expands Reach into Charlotte, NC](https://corelifemd.com/corelife-novant-health-further-expands-reach-into-charlotte-nc/) - CoreLife Novant Health is thrilled to announce the opening of a new healthcare clinic in Charlotte this October 2023. This initiative represents a dynamic partnership between CoreLife Healthcare and Novant Health, uniting their expertise to offer a holistic approach to healthcare, focusing on obesity and its related chronic conditions. With an established presence in the - [Phyllis Torbeck - Celebrating 10 Years with CoreLife](https://corelifemd.com/phyllis-torbeck-celebrating-10-years-with-corelife/) - Meet Phyllis, a compassionate and dedicated Manager celebrating her 10th anniversary here at CoreLife. Phyllis found her inspiration to join CoreLife through her husband's journey. He embarked on a weight loss adventure at CoreLife, where he met Sean. “He came home and told me how down to earth Sean was and he felt so comfortable - [Butternut Squash Soup](https://corelifemd.com/butternut-squash-soup/) - Makes approximately 1 servings ⋅ Adapted from Love and Lemons Ingredients: 2 tablespoons extra-virgin olive oil 1 large yellow onion, chopped ½ teaspoon sea salt 1 (3-pound) butternut squash, peeled, seeded, and cubed 3 garlic cloves, chopped 1 tablespoon chopped fresh sage ½ tablespoon minced fresh rosemary 1 teaspoon grated fresh ginger 3 to 4 - [The Importance of Limiting Screen Time for Kids: Tips to Encourage Outdoor Activities](https://corelifemd.com/the-importance-of-limiting-screen-time-for-kids/) - In today's digital age, screens have become an integral part of our lives, with children and teenagers spending more time than ever glued to smartphones, tablets, computers, and televisions. While technology offers numerous benefits, excessive screen time can have detrimental effects on the physical and mental well-being of young individuals. Let’s dive into why limiting - [Loaded Cucumber & Avocado Sandwich](https://corelifemd.com/loaded-cucumber-avocado-sandwich/) - Makes approximately 1 servings ⋅ Adapted from EatingWell.com Ingredients: 3 tablespoons shredded extra-sharp Cheddar cheese 2 tablespoons ricotta cheese 4 teaspoons finely sliced chives 2 teaspoons lemon juice Ground pepper to taste 2 slices whole-wheat sandwich bread, lightly toasted ⅓ cup thinly sliced cucumber ¼ cup thinly sliced red bell pepper ⅓ avocado, sliced Instructions: Stir - [Peanut Butter & Chia Berry Jam English Muffin](https://corelifemd.com/peanut-butter-chia-berry-jam-english-muffin/) - Makes approximately 1 servings ⋅ Adapted from EatingWell.com Ingredients: ½ cup unsweetened mixed frozen berries 2 teaspoons chia seeds 2 teaspoons natural peanut butter 1 whole-wheat English muffin, toasted Instructions: Microwave berries in a medium microwave-safe bowl for 30 seconds then stir. Add the stirred berries back to the microwave for 30 more seconds. Stir - [10 Natural Ways to Boost Your Immune System](https://corelifemd.com/10-natural-ways-to-boost-your-immune-system/) - Have you ever wondered why the flu is more prevalent in the colder months? The flu is more prevalent in winter for several reasons: Viral Stability: The influenza virus remains stable and viable for a more extended period in colder, drier air. When someone with the flu coughs or sneezes, the virus can stay suspended - [Stuffed Peppers](https://corelifemd.com/stuffed-peppers/) - Makes approximately 1 serving ⋅ Adapted from The American Heart Association Ingredients: 4 bell peppers (any color) 3/4 lb. lean, ground turkey 1/2 medium onion (chopped) 1/2 cup uncooked brown rice 14.5 oz. canned, no-salt-added, diced tomatoes 1 clove fresh, minced garlic (or 1 teaspoon garlic minced from jar) 1 tsp. reduced-sodium Italian seasoning (lowest - [Rested and Ready: Embracing the Back-to-School Sleep Routine](https://corelifemd.com/rested-and-ready-embracing-the-back-to-school-sleep-routine/) - As summer comes to an end, we reflect back on our long summer nights, warm naps on the beach, and living each day for recreation. The summer lifestyle often results in altered sleep patterns. For parents, teachers, and children alike getting back into the structure of school can create feelings of stress and exhaustion. Many - [Chicken & Spinach Skillet Pasta with Lemon & Parmesan](https://corelifemd.com/chicken-spinach-skillet-pasta-with-lemon-parmesan/) - Makes approximately 4 servings ⋅ Adapted from Eating Well Ingredients 8 ounces gluten-free penne pasta or whole-wheat penne pasta 2 tablespoons extra-virgin olive oil 1 pound boneless, skinless chicken breast or thighs, trimmed, if necessary, and cut into bite-size pieces ½ teaspoon salt ¼ teaspoon ground pepper 4 cloves garlic, minced ½ cup dry white - [Roasted Salmon with Smoky Chickpeas & Greens](https://corelifemd.com/roasted-salmon-with-smoky-chickpeas-greens/) - Makes approximately 4 servings ⋅ Adapted from Eating Well Ingredients: 2 tablespoons extra-virgin olive oil, divided 1 tablespoon smoked paprika ½ teaspoon salt, divided, plus a pinch 1 (15-ounce) can of no-salt-added chickpeas, rinsed ⅓ cup buttermilk ¼ cup mayonnaise ¼ cup chopped fresh chives and/or dill, plus more for garnish ½ teaspoon ground pepper, divided - [Spinach & Artichoke Dip](https://corelifemd.com/spinach-artichoke-dip/) - Makes approximately 22 servings ⋅ Adapted from Eating Well Ingredients: ½ cup fat-free sour cream ¼ teaspoon freshly ground black pepper 3 garlic cloves, minced 1 (14-ounce) can artichoke hearts, drained and chopped 1 (10-ounce) package of frozen chopped spinach, thawed, drained, and squeezed dry 1 (8-ounce) block 1/3-less-fat cream cheese, softened 1 (8-ounce) block of - [Creamy Lemon & Dill Skillet Chicken](https://corelifemd.com/creamy-lemon-dill-skillet-chicken/) - Makes approximately 4 servings ⋅ Adapted from Eating Well Ingredients: 4 (4 ounce) chicken cutlets ½ teaspoon ground pepper, divided ¼ teaspoon salt, divided 1 tablespoon extra-virgin olive oil 1 large shallot, finely chopped 1 large clove garlic, minced ½ cup low-sodium chicken broth ½ cup heavy cream 1 tablespoon lemon juice 1 small lemon, thinly - [Strawberry Orange Mango Kombucha Mocktail](https://corelifemd.com/strawberry-orange-mango-kombucha/) - Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients: 2 16-ounce bottles of Original Kombucha, unflavored 2 cups 100% orange-mango juice 1 ripe mango, peeled, pitted, and chopped 2 cups fresh strawberries, chopped Instructions: Add all ingredients to a large pitcher and stir. Serve over ice, and enjoy! - [Tropical Fruit Smoothie Bowl](https://corelifemd.com/tropical-fruit-smoothie-bowl/) - Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients: 1 cup fat-free, plain yogurt 1 small banana, sliced crosswise, divided use 1/4 cup chopped fresh or frozen papaya and 1/4 cup chopped fresh or frozen papaya, divided use 1/4 cup chopped fresh or frozen mango and 1/4 cup chopped fresh or frozen mango, - [Grilled Tequila-Lime Chicken with Grilled Asparagus](https://corelifemd.com/grilled-tequila-lime-chicken-with-grilled-asparagus/) - Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients 1/4 cup tequila or mezcal OR 1/4 cup white vinegar 2 teaspoons lime zest 1/2 cup fresh lime juice (about 4 to 6 limes) 2 medium garlic cloves, minced 1 tablespoon chipotle pepper, canned in adobo sauce, minced, plus 2 tablespoons adobo sauce - [Why Carbs are Important?](https://corelifemd.com/why-carbs-are-important/) - Carbohydrates, or "carbs" for short, are one of the three macronutrients (along with protein and fat) that are essential for human health and well-being. Despite the bad reputation they sometimes get in the media, carbs are actually a vital part of a healthy diet. Here are some of the reasons why: 1. Carbs provide energy: - [The Benefits of Eating Seasonally: Why You Should Choose In-Season Foods](https://corelifemd.com/the-benefits-of-eating-seasonally-why-you-should-choose-in-season-foods/) - Do you associate a favorite food with a certain time of year? Perhaps it’s corn on the cob or bright red strawberries? Do you remember them tasting better during a certain season? As consumers, we have become accustomed to having access to all kinds of foods year-round, regardless of the season. But did you know - [Hit the Trail: A Beginner's Guide to Hiking](https://corelifemd.com/hit-the-trail-a-beginners-guide-to-hiking/) - Hiking is a great way to explore the great outdoors, get some exercise, and disconnect from the hustle and bustle of daily life. Getting started can seem intimidating if you're new to hiking, but with the right preparation and approach, you'll soon be hitting the trails with confidence. Here are some tips to help you - [Grilled Chicken with Vegetables](https://corelifemd.com/grilled-chicken-with-vegetables/) - Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients: 1 1/2 teaspoons dried basil, crumbled 1 1/2 teaspoons garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper 1 teaspoon grated lemon zest 1 tablespoon fresh lemon juice 2 teaspoons olive oil (extra virgin preferred) 4 boneless, skinless chicken breast halves (about 4 ounces - [It’s All In The Sauce! Healthy Alternatives To Store Bought Tomato Sauce](https://corelifemd.com/its-all-in-the-sauce-healthy-alternatives-to-store-bought-tomato-sauce/) - Most of us like tomato sauce as a topper for pasta and pizza or baked into some favorite dishes like lasagna but did you know that many store-bought sauces contain a lot of hidden sugars? For a 2000-calorie daily diet, only 50 grams of sugar are recommended. They can be hiding in lots of places, - [White Bean and Quinoa Burgers with Avocado](https://corelifemd.com/quinoa-burgers/) - Serving size: 1 burger ⋅ Adapted from The American Heart Association Ingredients Cooking spray 1 15.5-ounce can of no-salt-added cannellini beans, rinsed and drained 1 medium avocado, halved, and 1/2 medium avocado, cut into 5 slices 1 large egg 1 teaspoon garlic powder 1 teaspoon smoked paprika OR 1 teaspoon sweet paprika 1 teaspoon salt-free - [How To Read Nutrition Labels](https://corelifemd.com/nutrition-labels/) - Walking through the grocery store and trying to choose healthy items can be a daunting task. Even items that seem like they should be healthy, or are marketed to be a healthier option can still have sneaky ingredients and higher than desired levels of things like carbs, fats, and sugars. There is a lot of - [5 Interesting (and Useful!) Facts About Women’s Nutrition](https://corelifemd.com/5-interesting-and-useful-facts-about-womens-nutrition/) - Every individual has unique nutritional needs, especially when it comes to weight loss. However, on the whole, nutritional needs for women vary from the recommendations for men in key ways. Primarily, women tend to need fewer calories, more of certain vitamins and minerals, and nutritional needs that evolve with reproductive stages. And, women are more - [Chicken and Ham Jambalaya](https://corelifemd.com/chicken-and-ham-jambalaya/) - Makes approximately 6 servings ⋅ Adapted from The American Heart Association Ingredients 1 lb extra-lean ham (cut into half-inch dice) 1 pound boneless, skinless chicken breasts (all visible fat discarded, cut into 1-inch cubes) 1/2 teaspoon ground black pepper 1 tablespoon olive oil 1 medium yellow onion, about one cup, cut into 1/2-inch pieces 2 - [Fish Stew with Tomatoes](https://corelifemd.com/fish-stew-with-tomatoes/) - Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients: 1 tsp. canola or corn oil 1 medium green bell pepper (chopped) 1 medium carrot (quartered lengthwise, chopped) 1/2 medium onion (chopped) 14.5 oz. canned, no-salt-added, diced tomatoes (undrained) 1 cup water ounces baking potatoes (peeled, diced) 1 tsp. salt-free Cajun or Creole seasoning - [Seared Beef Sirloin and Grilled Peaches](https://corelifemd.com/seared-beef-sirloin-and-grilled-peaches/) - Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients 1 pound boneless top sirloin steak (about 1 1/2 inch thick), all visible fat discarded 4 medium peaches, halved 1 tablespoon canola or corn oil 1/4 teaspoon salt 1/4 teaspoon pepper, freshly ground, preferred 1 tablespoon honey 2 cups spinach, spring mix greens, - [Lemon-Garlic Salmon Foil Packet with Green Beans and Potatoes](https://corelifemd.com/lemon-garlic-salmon-foil-packet/) - Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients 1 pound new potatoes, halved lengthwise and thinly sliced into 1/8-inch slices 2 teaspoons minced garlic 1 pound green beans, trimmed 2 tablespoons canola or corn oil 1/4 teaspoon salt 1/4 teaspoon pepper 4 skinless salmon fillets (about 4 ounces each) 8 lemon slices - [Indian Spiced Pumpkin-Apple Soup](https://corelifemd.com/indian-spiced-pumpkin-apple-soup/) - Makes approximately 4 servings ⋅ Adapted from The Mayo Clinic Ingredients: 1 teaspoon canola or corn oil 2 peeled apples, such as Fuji or Gala, chopped into 1-inch pieces 1 medium onion, chopped into 1-inch pieces 1/4 cup water, up to 1/4 cup water and 1/2 cup water, divided use 2 cups canned solid-pack pumpkin - [Soft Tacos with Vegetables](https://corelifemd.com/soft-tacos-with-vegetables/) - Makes approximately 4 servings ⋅ Adapted from the Mayo Clinic Ingredients: 1 tablespoon olive oil 1 medium red onion, chopped (about 1 cup) 1 cup diced yellow summer squash 1 cup diced green zucchini 3 large garlic cloves, minced 4 medium tomatoes, seeded and chopped (about 2 cups) 1 jalapeno chili, seeded and chopped 1 - [Choosing the Right Diet for You](https://corelifemd.com/choosing-a-diet/) - The new year is here, and like many people you are probably thinking about getting healthier in 2023. How we eat tends to be one of the biggest, and most impactful ways to improve your overall health. Choosing the right eating pattern should not be complicated, but with so much information on how and what - [Vegetarian Chili with Tofu](https://corelifemd.com/vegetarian-chili-with-tofu/) - Makes approximately 4 servings ⋅ Adapted from the Mayo Clinic Ingredients 1 tablespoon olive oil 1 small yellow onion, chopped (approximately 1/2 cup) 12 ounces extra-firm tofu, cut into small pieces 2 cans (14 ounces each) of diced tomatoes with no added salt 1 can (14 ounces) kidney beans with no salt added, rinsed and - [Chicken Parmesan](https://corelifemd.com/chicken-parmesan/) - Makes approximately 4 servings ⋅ Adapted from The Mayo Clinic Ingredients 4 chicken breasts (4 ounces each) 2 egg whites 1 cup panko breadcrumbs 1/2 cup grated Parmesan cheese 2 teaspoons dry basil 2 teaspoons dry oregano 1 teaspoon garlic powder 1 teaspoon onion powder 2 cups reduced-sodium marinara sauce 1/2 cup shredded part-skim mozzarella - [Garlic Mashed Potatoes](https://corelifemd.com/mashed-potatoes/) - Makes approximately 8 servings ⋅ Adapted from The Mayo Clinic Ingredients 3 pounds russet potatoes, peeled and cubed 6 garlic cloves, separated and peeled 1/2 cup fat-free milk 1 tablespoon trans fat-free margarine Ground black pepper, to taste 2 tablespoons chopped fresh parsley Instructions In a large stockpot, cover the potatoes with water. Bring to - [Low Sodium Potato Salad](https://corelifemd.com/low-sodium-potato-salad/) - Makes approximately 8 servings • Adapted from The Mayo Clinic Ingredients 1 pound of potatoes, diced and boiled or steamed 1 large yellow onion, chopped (1 cup) 1 large carrot, diced (1/2 cup) 2 ribs celery, diced (1/2 cup) 2 tablespoons minced fresh dill (or 1/2 tablespoon dried) 1 teaspoon ground black pepper 1/4 cup - [Macaroni and Cheese](https://corelifemd.com/macaroni-and-cheese/) - Makes approximately 6 servings • Adapted from The Mayo Clinic Ingredients 1 teaspoon olive oil 1 yellow onion, diced (about 1 cup) 1 rib celery, diced (about 1/4 cup) 1 carrot, diced (about 1/4 cup) 1 clove garlic, minced 1/2 cup chopped raw cauliflower 1/2 cup diced yellow squash 1/2 cup diced butternut squash 1 - [Diabetic Friendly Fruitcake](https://corelifemd.com/diabetic-friendly-fruitcake/) - Makes approximately 12 servings • Adapted from The Mayo Clinic Ingredients 2 cups assorted chopped dried fruit, such as cherries, currants, dates, or figs 1/2 cup unsweetened applesauce 1/2 cup crushed pineapple packed in juice, drained Zest and juice of 1 medium orange Zest and juice of 1 lemon 1/2 cup unsweetened apple juice 2 tablespoons - [Iced Latte](https://corelifemd.com/iced-latte/) - Makes approximately 4 servings • Adapted from The Mayo Clinic Ingredients 2 cups brewed decaffeinated espresso coffee, cooled 2 tablespoons golden brown sugar 1 1/2 cups fat-free milk 2 tablespoons sugar-free almond syrup* Ice cubes 1 cup fat-free whipped topping* 1 teaspoon ground espresso beans *Note: If you need to follow a gluten-free diet, check labels - [Trick or Treat? 6 Tips for Breaking The Halloween Candy Mindset](https://corelifemd.com/breaking-the-halloween-candy-mindset/) - It's that time of the year again! When we dress up as our favorite superheroes or cartoon characters and give out candy. This is a time for fun and celebrations, but no one talks about how difficult this time can be for people on their health journey. With almost every store selling candy in bulk, - [Chewy Low Fat Banana Nut Oatmeal Cookies](https://corelifemd.com/healthy-oatmeal-cookies/) - Makes approximately 15 Servings • Adapted from SkinnyTaste.com Ingredients: 1 cup all-purpose flour 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1/2 tsp ground cinnamon 2 tbsp unsalted butter, room temperature 1/2 cup sugar 1/2 cup unpacked brown sugar 1 large egg 1/4 cup mashed ripe banana 1/2 tsp vanilla extract 2 cups quick oats 3/4 cup chopped walnuts Instructions: Preheat oven to 350°; line two baking sheets with parchment paper or use a Silpat. In a medium bowl, whisk - [Weight Management: 10 Keys to Success For Your Patients](https://corelifemd.com/keys-to-success/) - It’s no surprise that diets do not work for long-term weight management. Drastically cutting calories, eliminating food groups, or deprivation of foods that are enjoyed are not sustainable over time. Successful weight loss comes from lifestyle change, developing a healthy relationship with food, and physical activity. When counseling patients who are experiencing excess weight or - [CoreLife: A Place to Refer Patients to Start and Succeed](https://corelifemd.com/corelife-a-place-to-refer-patients/) - Since spring 2022, Dr. Rob Lejawa has been continuously referring patients to CoreLife Novant Health, a comprehensive weight loss program that guides people through a journey of positive transformation. The program centers around medical care for obesity and related conditions, the importance of proper nutrition, development of an exercise plan that is enjoyable, and behavioral - [The Shift to Patient-Centered Thinking about Obesity Disease](https://corelifemd.com/thinking-about-obesity/) - Obesity is a public health issue that affects 42% of the American population and significantly increases risk for other health conditions, such as heart disease, stroke, certain types of cancer, and type 2 diabetes - which are among the leading causes of preventable, premature death. Obesity also increases risk of death from other factors, including - [Nutritionist vs Dietitian: What is the Difference (and Why Does it Matter?)](https://corelifemd.com/nutritionist-vs-dietitian-what-is-the-difference-and-why-does-it-matter/) - “The Keto diet is super easy to maintain, and you will lose weight fast.” - TikTok nutritionist. “My 30-day metabolism reset will help you lose weight and keep it off” - Instagram health coach “Smoothies helped me get back to my college weight!” - social media nutrition influencer Fad diets are everywhere, and - [How to Improve Your Heart Health in 2022](https://corelifemd.com/how-to-improve-your-heart-health-in-2022/) - February is Heart Health Month! When it comes to improving your heart health, the Mediterranean Diet and the Dietary Approaches to Stop Hypertension, also known as DASH Diet, are the science-based diets you will want to implement this year. Even if you do not have high blood pressure, tips adapted from the DASH Diet have - [Healthy Tips to Keep your Heart Strong all Year Long](https://corelifemd.com/healthy-tips-to-keep-your-heart-strong-all-year-long/) - February is Heart Health Month, but our hearts deserve some TLC year-round. Let's learn some heart-healthy tips that will keep our hearts, minds, and bodies strong all year long. 1. Fill up on Fiber-rich foods Fiber is one of our best friends when it comes to heart health. Fiber can also aid in losing weight, - [Understanding the Impact of Anxiety on Weight](https://corelifemd.com/understanding-anxiety-and-weight/) - A certain level of anxiety is normal, and even healthy, in helping us avoid danger and stay safe. However, when the symptoms become persistent or intrusive, it is not only exhausting, but anxiety can impact your weight and overall health. The impact of anxiety on weight has been well-documented, but how do you know if - [New Year, New You! Tips for Making New Year’s Resolutions](https://corelifemd.com/new-year-new-you-tips-for-making-new-years-resolutions/) - Many of us use the start of a new year to reflect on how our past year has gone and to envision how we want our next year to look. New Year’s resolutions are made. We have high aspirations. We try to make huge changes overnight. We start strong! Then we lose our resolve. We - [Walking: One of the Best Ways to Exercise](https://corelifemd.com/walking-best-ways-to-exercise/) - A great fitness program starts by simply putting one foot in front of the other. Walking is an ideal exercise for people who are new to exercise, and it is a great way to lose weight and get your body moving. The best part? You can do it just about anywhere. Even if you have - [Oatmeal Stuffed Breakfast Apples](https://corelifemd.com/oatmeal-stuffed-apples/) - Yields: 6 Servings (1 serving = 1 apple) Total Time: 0 Hours 45 Minutes Calories: 233 Calories Ingredients 6 apples 2 cusp old fashioned oats 1.5 cups skim milk 1.5 cups water 2 cups egg whites 1 tsp stevia 1 tsp cinnamon 1 Tbsp butter 1/4 cup pecans (chopped) 1 Tbsp maple syrup Directions Step 1: - [Spicy Chicken Pizza](https://corelifemd.com/spicy-chicken-pizza/) - Yields: 3 Serving (1 serving = 2 slices) Total Time: 0 Hours 30 Minutes Calories: 335 Calories Ingredients 1 cup non-fat plain Greek yogurt 1 cup all purpose flour 1.5 tsp baking powder 1/2 cup tomato sauce 1/2 TB hot sauce (optional) 1 jalapeño pepper, sliced (or 2 TB pickled jalapeños) 4 cherry tomatoes, sliced - [Peanut Butter Banana Bites](https://corelifemd.com/peanut-butter-banana-bites/) - Yields: 4 Servings (1 serving = 4 'bites') Total Time: 20 Minutes Prep 4 hours in Freezer Calories: 86 Calories Ingredients 2 bananas, of similar size 4 TB PB Fit powder, mixed with water to make peanut butter 14g (about 2 pieces) semi-sweet baker's chocolate, melted Directions Step 1: Line a baking sheet with parchment - [Broccoli Cheddar Soup](https://corelifemd.com/broccoli-cheddar-soup/) - Yields: 5 servings (1 serving = 2 c) Total Time: 0 Hours 45 Minutes Calories: 349 Calories Ingredients 4 TB (1/2 stick) butter 1 white onion, diced 2 cloves minced garlic 1 cup flour 4 cups chicken bone broth 2 cups skim milk 4 cups chopped broccoli 2 cups shredded carrots 2 cups low fat - [5 Step Quesadilla](https://corelifemd.com/5-step-quesadilla/) - Yields: 4 Servings TotalTime: 1 Hours 10 Minutes Calories: 250 per piece Ingredients 4 cups spinach, chopped 1 can refried beans, 15.9 oz 1 can chicken, breast meat, 12.5 oz, drained****Optional 1 ¼ cup shredded cheddar cheese 5 tortillas, 10 inches, 100% whole grain Directions Step 1: In a large bowl combine all ingredients except - [Spicy Mini Meatballs](https://corelifemd.com/spicy-mini-meatballs/) - Serving Size: 3 Meatballs Total Time: 1 Hours 0 Minutes Calories: 139 Calories Ingredients 1 cup whole wheat bread crumbs 3 lbs ground turkey 3 eggs beaten 1 tbsp paprika 4 tbsp fresh sage 3/4 cup onions diced 2 cloves garlic 3/4 cups fresh parsley 2/3 cups parmesan cheese 1/2 tsp cayenne pepper Directions Step - [Pumpkin Parfait Dessert](https://corelifemd.com/pumpkin-parfait/) - Yields: 1 Serving Total Time: 0 Hours 45 Minutes Calories: 205 Calories Ingredients 1/2 cup canned pure pumpkin 1/8 tsp pumpkin pie spice 2 no-calorie sweetener packets 1/2 tsp cup light/low-fat ricotta cheese 1/4 tsp vanilla extract 1/8 tsp cinnamon 2 low-fat honey graham crackers (1/2 sheet), crushed Directions Step 1: In a small bowl, - [Cranberry & Apple Oatmeal Bake](https://corelifemd.com/cranberry-apple-oatmeal-bake/) - Serving Size: 1 Square Total Time: 1 Hours 30 Minutes Calories: 398 Calories Ingredients 2 cups of oatmeal 1 tsp of baking powder 1/4 cup brown sugar 1 tsp cinnamon 2 apples peeled and diced 2 eggs 2 cups of milk of your choice 1/2 tsp vanilla extract 2 tbsp melted oil (coconut oil or - [Pumpkin Muffies](https://corelifemd.com/panera-bread-copycat-muffins/) - Yields: 30 Muffies Total Time: 0 Hours 50 Minutes Total Calories: 61 per muffie Ingredients 1 box spice cake mix 1, 15 ounces can pumpkin, unsalted 4 egg whites Directions Step 1: Preheat oven to 350° F. Grease cookie sheets. Step 2: Separate 4 egg whites from yolks. Beat together egg whites in a bowl - [Holiday Coleslaw](https://corelifemd.com/holiday-coleslaw/) - Yields: 15 Servings Total Time: 0 Hours 30 Minutes Total Calories: 90 Calories Ingredients For the dressing: 1/4 cup olive oil 1/4 cup rice vinegar 2 tablespoons maple syrup or agave nectar 4 teaspoons Dijon mustard 1/2 teaspoon kosher salt 1/2 medium red onion, finely chopped 3 Tablespoons Light Mayo For the salad: 1 small - [Simple Salmon Recipe](https://corelifemd.com/simple-salmon-recipe/) - This salmon recipe is sure to wake up all your taste buds! Enjoy a restaurant style meal, at home in just a few simple steps! Nutritional Facts Nutritional Facts Calories/Serving: 170 Carbs: 2g Protein: 25g Fat: 4g Ingredients 3-4 Salmon steaks room temperature (4-6 ounce) 1-2 Tablespoons cooking oil Salt and pepper to taste 1 - [Sweet Potato Casserole](https://corelifemd.com/sweet-potato-casserole/) - Yields: 4 Servings Prep Time: 4 Hours 5 Minutes Calories: 220 calories Ingredients 3lb sweet potatoes (5 to 6 medium potatoes) 1/2 cup evaporated whole milk 2 tablespoons unsalted butter, melted. 2 teaspoons vanilla extracts 1 1/2 teaspoons salt 1 teaspoon black pepper 2 large eggs, separated cooking spray 3/4 cup chopped walnuts 3/4 cup - [Healthy Chorizo & Bell Pepper Tacos](https://corelifemd.com/chorizo-tacos/) - Yields: 4 Tacos Prep Time: 0 Hours 15-30 Minutes Calories: about 540 Ingredients ¾ cup green bell pepper, sliced ¾ cup red bell pepper, sliced ½ cup onion, sliced ¼ cup water 4 corn tortillas 2 oz chorizo ½ cup great northern beans 1 lime, quartered Directions Step 1: Heat skillet with water over medium - [Sheet Pan Roasted Vegetables](https://corelifemd.com/fall-sheet-pan-roasted-vegetables/) - Calories: 133 Calories Total Time: 0 Hours 50 Minutes Yields: 10 Servings Ingredients 3 tbsp olive oil 2 tbsp wholegrain mustard 1 tbsp chopped fresh thyme 1 tbsp apple cider vinegar, divided 3/4 tsp salt 1/2 tsp black pepper 1lb peeled cubed butternut squash, about 3 cups 1lb parsnips, peeled and cut into 1in pieces, about - [Quick and Easy Shrimp Dish](https://corelifemd.com/quick-and-easy-shrimp-dish/) - Learn step-by-step how to make this savory shrimp recipe that is surprisingly easy and quick to make. Full of flavor and packed with nutrients, this is a great way to incorporate a lean protein, carbs, and plenty of vegetables. Nutritional Facts Calories/Serving: 400 Carbs: 51g Protein: 36g Fat: 9g Ingredients 1 tbsp oil 1 small - [One-Pot Chicken Meal](https://corelifemd.com/one-pot-chicken-recipe-2/) - When you don’t feel like cooking but want to stay on track with a healthy meal, turn to this one dish dinner recipe! This flavorful rice, chicken, and vegetable dish cooks altogether, in one dish and is perfect for portion control and makes plenty to feed the whole family. Try this fool proof recipe tonight! - [Stuffed Peppers Recipe](https://corelifemd.com/stuffed-peppers-recipe/) - Stuffed Peppers Recipe. Stuffed peppers are a great way to recycle your scrap vegetables from other meals, save on calories, and add more nutrients to your meal. Try making this delicious and creative dish recommended by RD Nick. Ingredients: 4-6 bell peppers 1 pound lean ground meat 4 cups chopped or minced leftover veggies Any seasoning - [Healthy Meatloaf Recipe](https://corelifemd.com/healthy-meatloaf/) - Rolled Vegetable Meatloaf Recipe This recipe will have you wondering how you never thought of adding vegetables to your meatloaf before. Filled with delicious vegetables of your choice this simple dish is hearty, filling, and will have you craving more! Ingredients: 1½ pounds ground beef 1 onion raw, chopped 1½ tsp salt or to taste - [Spaghetti and Zucchini Noodles](https://corelifemd.com/spaghetti-and-zucchini-noodles/) - The perfect combination of whole wheat spaghetti and zucchini noodles topped with a savory basil walnut pesto. This recipe will have you asking for seconds every time! Nutritional Facts Calories/Serving: 369 Carbs: 36g Protein: 11g Fat: 23g Ingredients 4 medium zucchini or summer squash (around 2.2lbs. total or 2 lbs of premade zucchini noodles.) 1 - [Pan Seared Salmon Recipe](https://corelifemd.com/pan-seared-salmon-recipe/) - This salmon recipe is sure to wake up all your taste buds! Enjoy a restaurant style meal, at home in just a few simple steps! Nutritional Facts Nutritional Facts Calories/Serving: 170 Carbs: 2g Protein: 25g Fat: 4g Ingredients 3-4 Salmon steaks room temperature (4-6 ounce) 1-2 Tablespoons cooking oil Salt and pepper to taste 1 - [The CoreLife RPM Program](https://corelifemd.com/rpmprogram/) - Take your success to the next level with CoreLife’s brand new app and the CoreLife Remote Patient Monitoring (RPM) Program! Now you can log and view your vitals like heart rate, weight, along with steps, meals, hydration and more with the click of a button in the CoreLife RPM app. Have a question or need - [7 Tips for a Healthier Holiday](https://corelifemd.com/7-tips-for-a-healthier-holiday/) - The holidays can be a stressful time to maintain a healthy diet. Between parties, cooking, gifts, hosting, and traveling it can be enough to make just about anyone feel overwhelmed! Here are some simple tips to help you enjoy the holiday season without undoing all your progress. Enjoy in Moderation: Enjoy holiday treats and goodies - ["Eat This Not That" Guide](https://corelifemd.com/eat-this-not-that-guide/) - This holiday lets be thankful for our health! Try making these delicious recipes instead of the usual dishes you put on the table. White Meat instead of Dark Meat: Reach for the white meat instead of the dark meat reducing the calories and fat for the same amount of protein. - [Thanksgiving Guide](https://corelifemd.com/thanksgiving-guide/) - Tis the season to be thankful. With so many favorite Thanksgiving dishes around the table, it's hard not to indulge. We make excuses when we reach for that second piece of pie, telling ourselves Thanksgiving is a once a year holiday, often forgetting that the holiday will come and go, but what we put in - [The Importance Of Sleep](https://corelifemd.com/the-importance-of-sleep/) - Diet and exercise are considered to be the two main factors of successful weight loss and weight management. However, in recent years, significant scientific evidence has shown a positive correlation between sleep and weight control. How so, you might ask? One example is that avoiding sleep deprivation will help you control your appetite and reduce - [What is the Keto Diet?](https://corelifemd.com/what-is-the-keto-diet/) - What is the Ketogenic Diet? Unless you have been living under a rock, odds are you have heard of the ketogenic diet. What most people don’t realize is that the ketogenic diet dates back to the early 1900s and was used as a method of controlling seizures in children with epilepsy. Of all the various - [The Benefits of Strength Training](https://corelifemd.com/the-benefits-of-strength-training/) - Visiting the “weights” side of the gym can be intimidating. Does thinking “I don’t want to hurt myself, and never really know what to do anyway...” sound familiar? Here’s the thing: you don’t need to be lifting heavy weights or performing intense exercises like that bodybuilder in the gym to reap the benefits of strength - [Don't Drink Your Calories](https://corelifemd.com/dont-drink-your-calories/) - What are Liquid Calories? Liquid calories are calories that come from the liquids we consume as part of our daily diet. Alcohol, juice, and soda are a few examples of liquid calories, that can add up quickly and easily slip under the radar. This type of calories can slide by so easily, it’s common for - [What is Aerobic Exercise?](https://corelifemd.com/the-benefits-of-aerobic-exercise/) - For many of us, walking or jogging can seem like a task rather than an enjoyable activity. Most of us would do anything to knab the closest parking spot or avoid a weekend fun run. But did you know that these examples of exercise, a form known as aerobics, are really important to our - [Why is Exercise Important to Losing Weight?](https://corelifemd.com/why-is-exercise-important-to-losing-weight/) - Corelife’s comprehensive program involves four essential components to achieve optimal health and wellness: Medical oversight Nutrition education Physical activity Behavior counseling Each of these disciplines are vital aspects of your overall health. Incorporating all four makes for the best formula for success in your wellness and weight loss journey. Unfortunately, physical activity is often the - [6 Easy Ways to Get Your Fruits & Veggies](https://corelifemd.com/6-easy-ways-to-get-your-fruits-veggies/) - We’ve all heard that it’s important to eat our fruits and vegetables. Full of vitamins and nutrients, not to mention fiber, they’re a key food group for our bodies. But what if you’re having trouble actually getting enough into your daily meals? Give these creative tips from CoreLife Dietitian Katy Misenheimer a try to get - [5 Mindful Eating Tips](https://corelifemd.com/5-mindful-eating-tips/) - Have you ever tried to restrict a specific food from your diet but ended up finally giving in and eating as much of it as you could? Sometimes, strictly limiting certain foods can have worse consequences than letting yourself enjoy those tempting treats in moderation. But how do you keep yourself from falling into the - [3 Ways to Relieve Hip Pain](https://corelifemd.com/3-ways-to-relieve-hip-pain/) - Hip pain is a daily struggle for so many of us. Whether it’s a dull ache or stabbing pain, any amount of discomfort can keep us from doing the things we love. If you suffer from hip soreness, strengthening certain areas of your body can help! And we’re not talking about heavy weight lifting. These - [6 Reasons to Shop at the Farmer's Market](https://corelifemd.com/6-reasons-to-shop-at-the-farmers-market/) - It’s that time of year! Farmers markets are open and selling fresh, local produce. There are numerous reasons to shop at the farmers market. Here are just a few: 1. Nourish Your Body Produce from local farmers is picked at the peak of ripeness. This means that it is packed with more nutrients and flavor - [3 Moves to Help with Shoulder Pain](https://corelifemd.com/3-moves-to-help-with-shoulder-pain/) - You may be reading this because you have a “bad arm”or a “bad shoulder.” If that’s the case, you are not alone. In fact, close to 70% of Americans experience shoulder pain at some point in their lives. Shoulder pain can cause limit us from being able to participate in our favorite activities. But what - [Good Fats vs. Bad Fats](https://corelifemd.com/good-fats-vs-bad-fats-get-the-facts/) - How do you know if a fat is a good fat or a bad fat? Today we're digging into the facts to answer those burning questions about fats! First, the facts. Dietary fat is an energy dense source of calories - it provides 9 calories per gram, or twice the calories provided by carbs or - [3 Exercises to Relieve Knee Pain](https://corelifemd.com/3-exercises-to-relieve-knee-pain/) - Do your knees ever ache throughout the day? Does knee pain keep you from doing the things you love? For 100 million Americans that answer is yes. Knee pain causes limitations in your everyday movement, which makes the idea of exercise seem impossible. It’s easy to let your lifestyle become more sedentary as a way - [Day of the Mushroom!](https://corelifemd.com/day-of-the-mushroom/) - To celebrate 'Day of the Mushroom' today, we’re sharing some fun(gi) facts along with a delicious dinner recipe where mushrooms are the star! Did you know... Mushrooms are an excellent source of potassium. They contain about the same as bananas but don't have the extra sugar and calories a banana brings with it. They contain - [Macronutrients 101: What is Protein?](https://corelifemd.com/macronutrients-101-what-is-protein/) - Protein is primarily known for its association with muscle repair but did you know that it is also used to make DNA, hormones, enzymes, and basically every cell/tissue in your body? When digested, your body breaks down the protein into amino acids. There are 21 amino acids that humans use, 9 of which are essential - [Motion is Lotion: How to Relieve Back Pain](https://corelifemd.com/motion-is-lotion-how-to-relieve-back-pain/) - Corelife’s fitness program is designed to enhance functionality through a mindful and movement based approach. Our program focuses on healthy pain-free activity so that you can live pain free and use exercise to enhance your overall health and well being! For 80% of adults, lower back pain can turn any form of movement into an - [How To Overcome Late Night Cravings](https://corelifemd.com/how-to-overcome-late-night-cravings/) - It’s 9:00 pm and the ice cream is calling you from the freezer. If late night cravings are your thing, you are not alone! Yearning for salty, sugary starchy foods is hard-wired into our circadian rhythms, and can derail weight loss efforts quickly. With a few quick tweaks, you can overcome cravings in a snap! - [WMAR Midday Maryland Feature Story](https://www.wmar2news.com/middaymaryland/corelife) - [Second Salisbury Location Coming Soon!](https://www.medamd.com/news/gillis-gilkerson-redeveloping-200-east-vine-street-in-salisbury/) - [Quinoa Corn Edamame Salad](https://corelifemd.com/quinoa-corn-edamame-salad/) - After a while, eating healthy can run the risk of getting boring if you are stuck in the same cycle of eating the same foods over and over. Thankfully, the internet is full of really great recipes, like this one we found from our friends at 86Lemons.com: Quinoa Corn Edamame Salad "This recipe is easily - [Save Big with Healthy Packed Lunches](https://corelifemd.com/healthy-packed-lunches/) - Back to school time is the perfect opportunity to save a little more money and eat a bit healthier. As you say goodbye to summer vacation and hello to a busy fall, take the time to pack a substantial lunch for the whole family. If extra money doesn’t convince you, the time saved and energy - [Upping Your Veggie Game](https://corelifemd.com/upping-your-veggie-game/) - Vegetables. We all know they're good for us. Full of fiber to nourish our gut flora and encourage regular bowel movements, vitamins and minerals to keep your body running, and antioxidants to fight inflammation, veggies are a nutritional powerhouse. But, they're often just not all that exciting or enticing. So, here are 5 ways to - [Here We Come Alabama!](https://corelifemd.com/here-we-come-alabama/) - When CoreLife began in 2012, our aim was to help as many people as possible achieve their weight loss goals, and to improve their overall quality of life. We’ve helped hundreds of thousands in Maryland, and now we’re expanding to Alabama to deliver the high quality care we’re known for to the residents of the - [Making Fermented Foods a Staple](https://corelifemd.com/making-fermented-foods-a-staple/) - We've talked in previous posts about the benefits of supporting healthy, happy gut flora. One of the key ways to do that is through adding fermented foods into your daily diet. Fermented foods are foods that are produced in such a way that they actually culture live bacterial and fungal strains that are good for your - [CoreLife is Coming to Delmarva](https://corelifemd.com/3626-2/) - We can hardly believe it was 2012 when CoreLife opened the doors to its first location in Severna Park. Six years and eight locations later, we have grown by leaps and bounds. We’re amazed at how far we’ve come in such a short span of time - the number of people we have helped, - [Breakfast on the Go](https://corelifemd.com/breakfast-on-the-go/) - Mornings are often hectic. Finding a way to fit in a healthy breakfast, or even more likely, grab one to go, can be nearly impossible. I wanted to give you some ideas for some quick, healthy breakfast recipes that you can eat on the way to work or enjoy with a cup of coffee at - [Give your Coffee a Boost](https://corelifemd.com/give-coffee-boost/) - Unless you have an actual sensitivity to coffee/caffeine, like it triggers your heart burn or causes other indigestion, etc., I’m not one to say you have to cut all coffee. However, I will say that you should keep it to no more than 2 cups a day and avoid all that Frappa, whip, double - [Weight Loss and Your Gut](https://corelifemd.com/weight-loss-gut/) - More and more research is being done on the gut microbiome, the community of bacteria and fungi found in your digestive tract. These microbes out number our human cells 10 to 1 and can contribute up to 5 lbs of one’s overall weight. These little organisms partake in digestion, nutrient absorption, immune function, neurotransmitter production, - [Winter Tonic](https://corelifemd.com/winter-tonic/) - This is one of my new favorite recipes to keep on hand for a soothing hot beverage to sip, to fight inflammation, and to boost the immune system. It’s easy to make and absolutely brimming with health-promoting ingredients. Both ginger and turmeric have extraordinary anti-inflammatory effects. Ginger has also been found to support a health - [Veggie Power-Up](https://corelifemd.com/veggie-power-up/) - Whether a New Year’s resolution, or just something you want to improve upon in your diet, adding veggies into your daily routine can sometimes feel quite daunting. Here are a few of my favorite ways to incorporate more veggies with ease, and many are probably things you’re already eating! 1) SOUPS! This time of year, - [New Year, New Resolutions](https://corelifemd.com/new-year-new-resolutions/) - Weight loss seems to always top the lists of people’s New Year’s Resolutions. This year, however, I want to encourage you to think beyond just the number on a scale. Yes, your weight can impact your health, but fixating on just that is unlikely to truly serve you, or your health. Instead, here are 5 - [Holiday Leftovers](https://corelifemd.com/holiday-leftovers/) - Once the holidays are over, sometimes the food lingers for weeks...extra candy, cookies, leftover rich Christmas dinners. It's one thing to indulge for a day or two on Christmas, but it can be hard to get back on track with all that good stuff laying around and tempting you. In fact, before you know it, - [Finding Balance through the Holidays](https://corelifemd.com/finding-balance-holidays/) - Everyone knows the holidays are a time where the best intentions for healthy eating and exercise tend to go out the window. Now, I am not one of those nutritionists that’s going to tell you to try eat “healthy” cookies instead of real Christmas cookies, or opt for fresh fruit for dessert instead of the - [5 Foodie Christmas Ideas](https://corelifemd.com/5-foodie-christmas-ideas/) - Christmas, at its best, is a season for giving, loving, and showing appreciation. It can also be a time where we over indulge, fall off our healthy habits, and just generally over-do it. Here are some of my favorite little gifts for friends and family that won’t break the bank OR the progress you’ve made - [Immune Boosters](https://corelifemd.com/immune-boosters/) - It’s cold season! :( Unless you’re going to lock yourself away for the next 4+ months, chances are, you’re going to run into some nasty germs. So, assuming you’d like to still leave your house, here are my top 5 recommendations to help boost your immune system, both to help hopefully prevent getting sick, and - [Giving Thanks](https://corelifemd.com/giving-thanks/) - Thanksgiving is the time of year for feasting, football, family, and friends. I fully encourage you to enjoy and even indulge, but don’t hesitate to put a healthier spin on some of your traditional recipes so that you can feel good about enjoying the leftovers long after the Black Friday Deals are done. First up, - [Pizza, It’s What for Dinner](https://corelifemd.com/pizza-its-what-for-dinner/) - Pizza probably isn’t what you think of when you think of “healthy” food. But, that doesn’t have to be the case. Like many “comfort” or “junk” foods, there are ways to make these treats a more regular – and even nutritious – part of your diet. Here are my favorite tips for making pizza healthier, - [Homemade Healing Stock](https://corelifemd.com/homemade-healing-stock/) - Stock is….amazing. Not only does it make soups, rice, and quinoa better, elevating the taste in seconds, but it packs a major nutritional punch, too. With cold season upon us, keeping yourself stocked on healing, immunity boosting foods is essential, especially if you have kiddos! This is a great place to use up all sorts - [Make Halloween Happy and Healthy](https://corelifemd.com/make-halloween-happy-healthy/) - We’re gearing up for the holiday season, which in many ways, started with the sugar-rush of Halloween and doesn’t really stop until after at least the New Year (although Valentine’s Day and Easter don’t help the situation!). While the idea is obviously to give OUT the candy, it often ends up lingering in our pantry, - [Crab Fried Rice Re-Made](https://corelifemd.com/crab-fried-rice-re-made/) - Today I have a recipe I highly, highly recommend making a regular part of your dinner rotation. Thanks to my modifications, this dish supplies a full dose of veggies, no side dish necessary. Which is my favorite kind of meal – the one dish kind! I would NOT recommend using canned crab for this recipe. You - [Fighting Inflammation with Diet](https://corelifemd.com/fighting-inflammation-diet/) - More and more research is confirming that chronic inflammation contributes to a myriad of disease states and general ill health. Stress, poor diet, inadequate hydration, excess weight, and lack of sleep all contribute to an increase in cortisol levels, insulin levels, and inflammation. While the body might be able to overcome one or two of - [The Cost of Health](https://corelifemd.com/the-cost-of-health/) - As some may know, Amazon recently acquired Whole Foods. There have been a few different articles discussing what changes and potential price cuts one can expect to see with the new collaboration. I saw a recent article that talked about how the cuts didn’t “compare” to what one can find at say an Aldi, Giant, - [Self-Love Doesn’t Mean You Can’t Still Change](https://corelifemd.com/self-love-doesnt-mean-you-cant-still-change/) - We live in a strange time. There’s a seemingly constant push from the media and society to be thin, to get skinny, to be a certain size, a certain physique. But, simultaneously, there’s a huge campaign for self-love, loving your body at any and every size, and general body acceptance. It’s hard to not feel - [Food Log Fun](https://corelifemd.com/food-log-fun/) - Last week I talked about accountability with your nutrition, specifically considering some form of a food log. Now, as I mentioned in that post, I’m not talking crazy specific portion sizes and calorie counting, I’m talking about keeping an eye on whether you’re eating breakfast, consuming fruits and veggies, or binging on candy. Just making - [Accountability](https://corelifemd.com/accountability/) - One of the toughest parts of making changes is sticking with them. The first week or even month can often be “easy”. You’re pumped up, excited to make changes, to seize the day, to kick bad habits once and for all. But then, then the obstacles that led you astray in the first place start - [Cut Calories, Keep Your Coffee](https://corelifemd.com/cut-calories-keep-your-coffee/) - While relying on caffeine to get through each, and every day, isn’t great for your overall health, occasional caffeine or a little pick me up each day isn’t out of the question. BUT, one of the big downfalls with that caffeine hit is the added sugar that often goes with it. Instead of a black - [Simple, Healthy Frozen Treats](https://corelifemd.com/simple-healthy-frozen-treats/) - Sweet cravings are one of the most common obstacles I hear. I, too, am not immune from a major sweet tooth. I’m a big believer that purposefully and stubbornly resisting a craving will ultimately result in overindulging on the craved food or binging on all sorts of other foods in an attempt to compensate. In - [Easy, Healthy-ish Summer Treats](https://corelifemd.com/easy-healthy-ish-summer-treats/) - The summer is upon us and with it, barbecues, cook-outs, and picnics galore. When you’re enjoying a nice evening with friends, it can be easy to over indulge and mindlessly nibble on that second, maybe even third piece of pie or brownie. To help keep you from overdoing it, but still having a sweet summer, - [Pizza, It’s What’s For Dinner](https://corelifemd.com/pizza-its-whats-for-dinner/) - When you think of “health” food, pizza is probably not the first thing to come to mind. While pizza can certainly be and often is far from nutritious, if done right, it can be a fairly balanced meal and actually provide a good amount of nutrition. Here are some tips to make pizza a healthier, - [Surprising Smoothie Boosters](https://corelifemd.com/surprising-smoothie-boosters/) - I’ve discussed the virtues of smoothies a few times before. They are a great way to sneak in a LOT of nutrition without compromising taste or spending a lot of time in the kitchen. Smoothies are one of my absolute favorite ways to incorporate more veggies and healthy fats into your diet. I wanted to - [Caramelized Pineapple and Chorizo “Rice”](https://corelifemd.com/caramelized-pineapple-and-chorizo-rice/) - With two little ones under 3, I’m constantly trying to find ways to make meals as easy and straightforward as possible, and still nutritionally sound. This recipe is a great example of how you can modify a recipe to accomplish all of these goals. The original recipes I based this off of called for actual - [Supplementing your Nutrition](https://corelifemd.com/supplementing-your-nutrition/) - In general, I advocate getting your nutrients from your food, not from supplements. This is for a few reasons: first, studies show that isolating nutrients from their natural, whole food state causes them to often interact differently (or not at all) in the body; second, many supplements are of low quality and not even absorbed - [Tired? Your Nutrition Might be the Problem (and Solution!)](https://corelifemd.com/tired-your-nutrition-might-be-the-problem-and-solution/) - Most people in our society live a very fast-paced, stressful life. Lack of sleep, overwhelming demands on your time, long work hours, kids, house – it’s a recipe for chronic fatigue. And while these factors should certainly be examined and addressed, your nutrition could also be playing a vital role in the cycle. The good - [Eating Your Veggies](https://corelifemd.com/eating-your-veggies/) - Everyone knows that vegetables are good for you and that you should really eat a lot of them. Everyone also knows that doughnuts tend to just taste so much better. So, how do you get more veggies in your diet, how do you do what you know is good for your health, but perhaps against - [Eat Like a Dietitian – Meal Planning](https://corelifemd.com/eat-like-a-dietitian-meal-planning/) - “Luck is when preparation meets opportunity”. Your success in many areas of your life, including your health, very much has to do with just this. “Luck” is often no more than being prepared for when an opportunity arises, planning to make concrete the hopes you have. Ok, so what does this have to do with - [Triglycerides and What to Do About Them](https://corelifemd.com/triglycerides-and-what-to-do-about-them/) - One of the big reasons people come into CoreLife is because they’re worried about their health. We take a blood sample, and check your labs to see what issues might already exist and need addressed. Your triglycerides are one of those labs we’re particularly interested in. Triglycerides are a type of fat found in your - [Overcoming Obstacles](https://corelifemd.com/1930-2/) - Making a change, any sort of change, comes with challenges. Even when the change is a good one (getting married, starting a family, buying your first home, getting a puppy), there are still stressors and pitfalls. Your journey to better health is no different. Just because you WANT to make a change, doesn’t mean it - [Recipe Re-do: Egg Roll Bowls](https://corelifemd.com/recipe-re-do-egg-roll-bowls/) - In the spirit of nurturing your body and still pleasing your taste buds, here is one of our new favorite dinner recipes. It’s fairly quick, packed with veggies, and delicious. My husband asked for seconds and fought me for the leftovers the next day! Traditional Chinese “take-out” isn’t known for its health benefits. This Egg - [Intuitive Eating, Shouldn’t it be Easy?](https://corelifemd.com/intuitive-eating-shouldnt-it-be-easy/) - Intuitive – instinctual, built-in, innate. Whichever definition you think of, it still suggests that whatever it is, it should be “easy”, “natural”, so why isn’t it? Maybe we should back up and say just what intuitive eating is. Intuitive eating is the philosophy of listening to your body’s cues about what to eat. Sounds simple, - [It’s time for a Resolution…](https://corelifemd.com/its-time-for-a-resolution/) - It’s that time again. Time to “start” again, turn over a new leaf, set some goals. While I believe you shouldn’t need to wait until some pre-determined, conventional marker of time to make important life changes, since the time is upon us anyway, I’d like to lend some friendly advice to help you make the - [Eat Like a Dietitian, Kitchen Gadget Edition](https://corelifemd.com/eat-like-a-dietitian-kitchen-gadget-edition/) - Having a well-equipped kitchen can help make meal prep easier and more fun. Here’s a list of my favorite, go-to kitchen goodies that help me make nutritious, delicious meals for myself and family every day. Blender – this is probably one of my most-used appliances (other than the fridge and stove!). Sauces, smoothies, chia seed - [Healthy Gift Ideas for the Holiday Season](https://corelifemd.com/healthy-gift-ideas-for-the-holiday-season/) - The holidays are fraught with delectable temptations. It’s easy to get caught up in all the excitement and completely derail your nutrition and health. So, for some inspiration to stay healthy and still enjoy the holidays, here’s a list of some great gift ideas for friends and family looking to stay fit or get fit, - [Thanksgiving – Give Thanks for your Health](https://corelifemd.com/thanksgiving-give-thanks-for-your-health/) - Whether you’re on the path to where you want your health to be, or just starting the journey, Thanksgiving and the holiday season is a great time to slow down and be thankful for what you have and all your body is capable of. Instead of thinking of the holidays as sabotaging your pursuit of - [Eat Like a Dietitian – Lunch Edition](https://corelifemd.com/eat-like-a-dietitian-lunch-edition/) - Lunch is my most difficult meal of the day. Between my newborn and my toddler, nap times and feeds, finding a moment to feed myself is nearly impossible. While my lunch time experience may be strikingly different from yours, I know for most people lunch is merely a meal to squeeze in between work in - [Eat Like a Dietitian – Breakfast Edition](https://corelifemd.com/eat-like-a-dietitian-breakfast-edition/) - It’s easy to say “eat healthy”, but how that translates into your actual meal choices can be a bit more challenging. So, I wanted to give you a peek into my typical, go-to breakfasts to provide you with some tangible examples and some breakfast inspiration. Cake Batter Chia Seed Pudding - this is one of - [4 Tricks to Surviving Trick or Treat Season](https://corelifemd.com/4-tricks-to-surviving-trick-or-treat-season/) - Halloween is the first of a series of many sugar-focused “holidays” for many people. Often, the candy from this one evening will barely have a dent in it by the time Thanksgiving arrives with its pumpkin and pecan pies, and then candy canes and cookies come onto the scene. Here are 4 ways to keep - [Three Ways to Get Dinner on the Table Fast](https://corelifemd.com/three-ways-to-get-dinner-on-the-table-fast/) - At the end of the day, most of us are tired, ready to relax, and not eager to take on all the chores in store for the evening. Dinner can often become an after thought or be relegated to fast food or junk in an effort to simply get it done. Here are three ways - [3 Steps toward Better Nutrition](https://corelifemd.com/3-steps-toward-better-nutrition/) - Trying to change your nutrition can be a daunting task. When you’ve been eating one way for most of your life, even if you know how you should be eating and have the resources to do so, it’s still quite an adjustment. For some clients, going cold-turkey is the best way. These clients find that - [Breakfast, Fast-food Style](https://corelifemd.com/breakfast-fast-food-style/) - Last week we talked about fast-food options for dinner. I know I’ve talked a lot in the past about the importance of breakfast, and really, all your meals count. So, with that in mind, I thought this week we’d take a look at some fast-food breakfast options that, again, aren’t the “best” choice, but certainly - [Backpack Snacks](https://corelifemd.com/backpack-snacks/) - It’s back to school season, and that means extra snack needs for your little ones. I’ve said before and will say again, make healthy eating a family affair. There is no age limit on learning to eat right. So, not only will these snacks make awesome, healthy, filling additions to your kids’ lunches and backpacks, - [5 Ways to Set Yourself up for Diet Success](https://corelifemd.com/5-ways-to-set-yourself-up-for-diet-success/) - If you’ve read my previous articles, you know that I don’t believe in “diets”, as in temporary changes to your food intake to produce specific results. For me, your “diet” is what you eat and it should be something that you can maintain and enjoy every day, for your life. So, when you’re getting ready - [Cake Batter…for Breakfast?!](https://corelifemd.com/cake-batterfor-breakfast/) - When I ran across this recipe for "cake batter chia seed pudding", I was intrigued and also incredibly skeptical. It's been my experience that when something is "cake batter" flavored, it's either made with complete crap (i.e. actual cake mix, a ton of sugar, processed junk), or it tastes NOTHING like actual cake batter (like those - [Portion Distortion](https://corelifemd.com/why-see-a-dietician/) - One of the quickest ways to help increase your nutrition and help with weight loss is portion control. We live in a society where our plates are huge, the helpings are plentiful, and our meals are typically eaten in a state of distraction. All of these things lend themselves to overeating without even knowing it. - [Power Up Your Breakfast](https://corelifemd.com/power-up-your-breakfast/) - One of the meals clients seem to have the most trouble with is breakfast. Whether it’s a lack of hunger, lack of time, or lack of motivation or inspiration, breakfast is the meal the is often skipped or given little attention. Breakfast, however, helps set the tone for the entire day. This is your first - [Putting an End to Late Night Cravings](https://corelifemd.com/putting-end-late-night-cravings/) - It’s the end of a long day, you just want to put your feet up, watch some mindless tv or catch up on your Facebook newsfeed, and maybe indulge in a little snack while you do so, right? Late night cravings and snacks are often the biggest nutrition and health downfall for even the most - [Make Summer Travel Healthy and Fun](https://corelifemd.com/make-summer-travel-healthy-fun/) - Summer time. For many, this means road trips, weekend get-aways, flights to vacation spots. Travel can wreak havoc on your nutrition plans and wellness goals. Awkward schedules, limited resources, unpredictable meal times, slim offerings – all add up all to often to an impending junk food binge. Not only does poor eating on your travels - [Summer Sweets Recipe Round-up](https://corelifemd.com/summer-sweets-recipe-round/) - There’s something about summertime that just makes desserts somehow more appealing. At least for me. No barbeque or lovely summer day seems complete without some sort of sweet treat. But, having just finished my no-added-sugar challenge (!), and talking with clients regularly about their excessive sugar intake, I know how important it is to be - [Getting Back on the Wagon](https://corelifemd.com/getting-back-wagon/) - Memorial Day weekend – barbecues, cook-outs, picnics, and food galore. If, despite my best efforts to provide some tips and tricks to avoid overdoing it on just such an occasion, you found yourself indulging a bit more than you should have, have no fear, all is not lost! Many times when we “fall off the - [Same Nutrition, New Label](https://corelifemd.com/nutrition-new-label/) - For many, this may be the first time you’ve heard that the nutrition label on our food is changing. In the nutrition world, it’s a pretty big deal, and the hope is that the changes will assist people in making healthier decisions and being more aware of what you’re putting in your body. Now, you - [A Personal Challenge](https://corelifemd.com/a-personal-challenge/) - Although I always try to live be example, particularly when it comes to nutrition and exercise, sometimes the posts I write are more for clients and what I hear them wanting and needing, and less about me and how I personally approach health and nutrition. Today, however, is a bit different. I’ve decided to challenge - [Why You Should Forget the Scale](https://corelifemd.com/why-you-should-forget-the-scale/) - When it comes to the weight loss game, the focus tends to be just that – weight loss. I know that sounds silly and kind of like a “duh!” moment, but hear me out. There are so many reasons people want to lose weight – aesthetic goals, health concerns, self-confidence, etc. None of these are - [Full-Fat Dairy to Stay Slim?](https://corelifemd.com/full-fat-dairy-stay-slim/) - Since about the 1950s, under the guidance of Ancel Keys, Americans have been told to fear fat, opting for fat-free or low-fat options whenever possible. This recommendation extended to dairy, evidenced easily by the vast number of fat-free/low-fat dairy products on the market and the very limited full-fat options. Skim milk, fat-free yogurt, fat-free cheese, - [5 Ways to Make Avocado a Staple in Your Diet](https://corelifemd.com/5-ways-make-avocado-staple-die/) - I mentioned in a recent post how important healthy fats are in your diet. Avocado is a great healthy fat option and a special one. Most fat sources offer little in the way of fiber, but avocado has a hefty dose of fiber AND counts as one of your fruit/veggie servings for the day! On - [Picnicking for Health](https://corelifemd.com/picnicking-for-health/) - As the weather warms, Mother’s Day and Memorial Day approach, the desire to be outside for picnics and get togethers is on a lot of people’s minds. And while fresh air and the activity often associated with increased outdoor time is definitely good for your health, the food we tend to consume in such settings - [Fat, It's What's for Dinner?](https://corelifemd.com/fat-whats-dinner/) - I’ve discussed before the importance of fat in one’s diet and the fact that fat does NOT make one fat. In fact, much recent research suggests that it is excess processed carbs that do far more damage to your weight and health than fats. But, an exploration for another day. What’s important is that we - [Gluten-Free, the Healthiest Trend Around?](https://corelifemd.com/gluten-free-healthiest-trend-around/) - Have you gone gluten-free yet? That’s what everyone seems to be asking these days. Many people, however, don’t even know what gluten is; they just heard on Dr. Oz or some other nonsense media blast that gluten was “bad” and should be avoided. My favorite is how advertising and marketing companies have picked up the - [Fruit has Sugar, So Don’t Eat Fruit…Right?](https://corelifemd.com/fruit-sugar-dont-eat-fruitright/) - I often get questions from clients and friends about fruit and it’s sugar content. One of the first things we often think of when we’re trying to improve our nutrition is how to cut out sugar. Sugar, so delicious, but so bad for you. Linked to increased risk of obesity, cancer, and numerous other disorders, - [Eliminating Excessive Easter Eating](https://corelifemd.com/eliminating-excessive-easter-eating/) - Why a bunny is responsible for delivering a basket full of eggs, I’ll never know. I do know, however, that the store shelves are overflowing with pastel-clad packages of candy that has been transformed into cute spring animals like bunnies, chicks, and little eggs to “honor” the Easter holiday. While these Easter renditions of candy - [When Bacteria is a Good Thing](https://corelifemd.com/when-bacteria-is-a-good-thing/) - When you hear the word “bacteria”, I’m sure you think of colds, disease, germs…whatever it is, I doubt it’s very pleasant or something you think you want more of. It may come as a surprise, then, for you to learn that the bacteria in your body outnumbers all the cells in your body 10 to - [New Year, New Goals](https://corelifemd.com/new-year-new-goals/) - It's that time of year again. The time when one year comes to a close and another begins to unfold. The time when so many make resolutions, determined to make changes and improve their lives. I wanted to share some guidance on how to make this next year of your life as healthy as possible. - [It's the Final Countdown....! Week 5](https://corelifemd.com/its-the-final-countdown-week-5/) - You made it! You chugged water like fish, scarfed fruits and veggies like they were going out of style, curbed your sweet-tooth, and made liquid calories a rare treat. So, what do I want you to tackle this week? Well, on top of the 4 challenges you’ve already conquered and will continue to maintain, this - [Three Weeks Down, Two to Go!](https://corelifemd.com/three-weeks-down-two-to-go/) - If you’ve been keeping up with this challenge since the beginning, by now you should be finding hydration a breeze, fruits and veggies are plentiful, and your sugar intake is in check. So, what’s up this week? Liquid calories. Unless you’re a newborn, your daily nutrition needs should really be coming from foods, not liquids - [Week 3, Let’s Get It!](https://corelifemd.com/week-3-lets-get-it/) - With a little less than 2 weeks left before Christmas, the office parties, cookies, candy canes, and holiday coffee drinks are bound to be exploding everywhere. If you’ve kept your hydration on track for a second week, and rose to the challenge of 3 fruits and veggies last week, you should be feeling pretty good - [New Year Jump Start Challenge, Week 2](https://corelifemd.com/new-year-jump-start-challenge-week-2/) - Well, how is your hydration going? Feeling more energized, cleansed, focused? Maybe even noticed an improvement in your skin, less fatigue in your muscles. If not, that’s ok, know that hydration is good for you regardless and your kidneys are definitely thanking you for the help. One week down, 4 weeks to go. So, here’s - [Out with the Old in with the New Challenge](https://corelifemd.com/out-with-the-old-in-with-the-new-challenge/) - There are a mere 5 weeks left until the end of 2015 and the beginning of yet another year. A year of possibilities. Of opportunities. Of untapped moments. And unknown victories and challenges. But why wait? Why not get a jump start on all you want the “new year” to be with this 5 week - [Thanksgiving Picks](https://corelifemd.com/thanksgiving-picks/) - Thanksgiving is right around the corner. And with it, many people’s nutritious eating habits often go right out the window. The allure of turkey, gravy, mashed potatoes, and pie is hard to resist. In a previous post, I gave some general guidelines on how to keep from derailing your weight loss efforts at your Thanksgiving - [Coconut Oil: Should You Add it to Your Diet?](https://corelifemd.com/coconut-oil-should-you-add-it-to-your-diet/) - Coconut oil has run the gamut from “evil” saturated fat villain, to newest nutrition superpower. Like many things in the nutrition world, the conflicting information can be a bit confusing at best, and downright dangerous at its worst. So, should you make coconut oil part of your diet or avoid it at all costs? Let’s - [Thanksgiving Feasting for Health](https://corelifemd.com/thanksgiving-feasting-for-health/) - Thanksgiving. A day for being thankful, enjoying friends and family, and for most, overindulging. So, how can you enjoy your Thanksgiving feast without feeling like you’ve undone all your hard work? Here are some of my top tips for any fun food event to help keep you from overdoing it, but still have a great - [How to Eat Away your Cold](https://corelifemd.com/how-to-eat-away-your-cold/) - It’s that time of year. When runny noses, sore throats, coughs, and general ickyness threatens to intrude on your holiday plans and enjoyment. So, how can your fridge and pantry help curb or prevent a nasty round of seasonal sickness? First, eating nutritious, whole, unprocessed foods and staying well hydrated is one of the best - [Halloween! Treating yourself without Tanking your Weight Loss](https://corelifemd.com/halloween-treating-yourself-without-tanking-your-weight-loss/) - It’s that time of year. The beginning of a downright cornucopia of excessive, delicious, and typically not too nutritious food. I’ll be tackling each of the glutinous holidays in turn (Halloween, Thanksgiving, Christmas/Hanukkah/Kwanzaa, and New Year’s), as well as overall strategies to approach the upcoming surge of excess food and merry making, from office parties, - [Vitamin D, the Sunshine Vitamin](https://corelifemd.com/vitamin-d-the-sunshine-vitamin/) - When most people think of vitamin D, it probably conjures up images of milk. And while this is a major source of the vitamin for people in this country, it’s not the only source and far from the best. Before we delve into how to get your daily dose of vitamin D, let’s first talk - [Hello Hydration](https://corelifemd.com/hello-hydration/) - One of the first things you probably hear when you come into CoreLife is that you need to increase your water intake. Why? What’s so great about water? And how is increasing your water intake going to improve your weight loss? First, the body is about 60% water. Why so much? Well, water is involved - [Fueling for Exercise](https://corelifemd.com/fueling-for-exercise/) - The nutrition needs of an avid exerciser are different depending on the goals. If you’re training for a marathon and trying to truly enhance and improve your performance, there’s one set of recommendations. If you’re trying to build muscle in a more body-builder sort of way, there’s another approach. And if you’re trying to lose - [Happy Fall! Have Some Pumpkin "Bread"](https://corelifemd.com/happy-fall-have-some-pumpkin-bread/) - It’s officially fall. And fall often means it’s time for some delicious pumpkin goodies. But, if you’re trying to indulge in the pumpkin season and still watch your nutrition, it can be a hard balance to strike. Pumpkin spice lattes. Pumpkin Cream Cheese Muffins. Pumpkin Rolls. They all scream out from the nearest coffee shop - [How to Maintain Weight Loss](https://corelifemd.com/how-to-maintain-weight-loss/) - How to Maintain Weight Loss - Weight loss often seems to be a fixed goal. By that, I mean, when a client reaches their target weight, all their dietary changes, exercise commitments, and general awareness of making healthier choices seems to kind of go out the window. It’s as if there is this switch that - [Lose The Last 10 Pounds](https://corelifemd.com/the-last-10-pounds/) - Looking to Lose 10 Pounds? There a few different ways to approach the weight loss journey. You can pick a number on a scale and make that your goal – when you get “there”, you’ve made it. This is the most common and popular goal to set. It’s not a bad one, as long as - [Weight Loss for Women](https://corelifemd.com/weight-loss-for-women/) - About 1 in 10, to 1 in 20 women of childbearing age has PCOS (polycystic ovary syndrome). The can affect weight loss for women. The main symptoms include fertility issues, abnormal menstrual cycle, cysts on the ovaries, insulin resistance, poor blood glucose levels, and obesity or weight gain. You may also experience skewed thyroid levels, - [Why See a Registered Dietitian?](https://corelifemd.com/why-see-a-registered-dietitian/) - Have you ever heard the expression “abs are made in the kitchen”? If you haven’t, consider it your new mantra. No matter how hard you might exercise, you can’t out-train a bad diet. And, honestly, most clients I see, are struggling to find time to get in adequate workouts, making the nutrition component an even - [Breakfast - What's the Big Deal?](https://corelifemd.com/breakfast-whats-the-big-deal/) - We hear it over and over at CoreLife. In fact, it might be one of the most common mistakes we see. There are different rationales – “I’m not a morning person”; “I don’t have time”; “I’m not hungry in the morning” – it all amounts to the same mistake: skipping breakfast. So, what’s the big - [Making Meal Replacements a Part of Your Journey to Wellness](https://corelifemd.com/making-meal-replacements-a-part-of-your-journey-to-wellness/) - At CoreLife, we aspire to help our clients find a way to live a healthy, happy life, that fits their lifestyle for the long-haul. As I’ve mentioned before in previous posts, I don’t believe in “diets”, some sort of temporary commitment to reach a certain goal that is abandoned the moment that goal is reached. - [Carbs – the Good, the Bad, the Ugly](https://corelifemd.com/carbs-the-good-the-bad-the-ugly/) - Carbs often get a really bad rap. Many even advocate for a “no-carb” diet. So, before we discuss whether avoiding “all” carbs is a good idea, let’s first take a look at what carbs are and what the body does with them. Carbs – carbohydrates – are a group of foods that are made mostly - [How "diet" is Diet Soda?](https://corelifemd.com/how-diet-is-diet-soda/) - Many people trying to lose weight or watch their overall calorie intake turn to artificial sweeteners in an attempt to satisfy that sweet tooth while avoiding the calories. Which makes some sense, right? If the food you’re eating or the soda you’re drinking has fewer or even no calories, but still tastes sweet, surely that’s - [Protein and Weight Loss](https://corelifemd.com/protein-and-weight-loss/) - If you’ve done any research about weight loss “secrets”, protein intake has almost certainly been mentioned on more than one occasion. So, is there any truth to it? Does protein make the difference between weight loss success and failure? First, let’s delve into what protein is and how it affects the body to better understand - [The Skinny on Fat](https://corelifemd.com/the-skinny-on-fat/) - Saturated fat. Oh what a long and sorted history we have! What do you think of when you think of saturated fat? Butter? Beef? Heart disease? Avoidance? Standard nutritional advice and the dietary guidelines support a low saturated diet intake ( - [Buffalo Hummus](https://corelifemd.com/buffalo-hummus/) - It's summer time! Time for picnics, cook-outs, and parties. This recipe is a great way to contribute to a delicious spread and still stick with your health and weight loss goals! A nice twist on the classic hummus, this dip is easy to whip up and sure to be a crowd pleaser. Buffalo Hummus makes - [hCG Diet – Magic or Major Mistake?](https://corelifemd.com/the-hcg-diet-magic-or-major-mistake/) - If you’ve done any research on weight loss and “diets”, you’ve almost certainly come across the hCG diet. Believers say you can lose 40 pounds in a little over a month’s time. Wow! Sounds too good to be true, right? That’s because it usually is. The hCG diet, for those unfamiliar or needing a reminder, - [Not Your Typical Coffee](https://corelifemd.com/not-your-typical-coffee/) - Coffee. It's the way so many of us start our day. Caffeine. A good kick to get the day going. I'm not against coffee. But, I like to see the day started with something a bit more substantial. So, in an effort to enjoy that lovely coffee and still get the nutrition needed to truly - [Why We Don't Believe in Dieting](https://corelifemd.com/why-we-dont-believe-in-dieting/) - According to Webster’s Dictionary, a “diet” is both “habitual nourishment; food and drink regularly provided or consumed” AND “a regimen of eating and drinking sparingly to reduce one’s weight”. See, we all have a diet, but not all of us are “dieting”. It’s part of why I prefer to be called a registered nutritionist instead - [The Glycemic Index - What is it and should I follow it?](https://corelifemd.com/the-glycemic-index-what-is-it-and-should-i-follow-it/) - The glycemic index (GI) is a measure used to express the effect of glucose on one’s blood sugar. If you read that and actually understood it, congrats! You already have some sort of strong nutritional knowledge base! So, let’s break that down a bit. Glucose is the scientific name for the main sugar your body - [Embracing Seasonal Goods](https://corelifemd.com/embracing-seasonal-goods/) - I love making easy, fresh meals that embrace seasonality. Not only do foods harvested at their prime taste better, they tend to be nutritionally superior because they got the chance to fully ripen before being picked. This dish was inspired by an awesome special we had at a local restaurant that bases their menu off - [A Family Affair](https://corelifemd.com/a-family-affair/) - Over and over I hear clients expressing frustration over trying to be a short-order cook. Does this sound familiar? Client: Well, I have to get my kids ready in the morning and make sure they have their breakfast and get their lunches packed, so by that time, I basically have time for coffee and just - [Is Less More?](https://corelifemd.com/is-less-more/) - When it comes to the weight loss “game”, I see clients time and time again working to see just how low they can get their calorie intake. Exhibit A: Suzy Q comes in for assessment; we give a calorie goal of 1400-1500 calories per day. Suzy comes back in a week or so later and - [Your House](https://corelifemd.com/your-house/) - Our country, and really the industrialized world at large, needs a desperate wake-up call. According to The World Health Organization (WHO), in 2008, over one-third of adults were overweight, with the prevalence of obesity almost doubling from 1980 to 2008. (1) The frequency of overweight and obesity varies by region, with the U.S. being a - [Macronutrients Explained](https://corelifemd.com/macronutrients-explained/) - A few weeks ago, I did a quick post on macronutrients and micronutrients. Now, I’d like to give a more in depth overview of each of the macronutrients: where they come from and what they do. First, the one people seem most confident in identifying, carbs. Carbohydrates include grains like pasta, bread, and cereal, legumes - [Chocolate Milk Reimagined](https://corelifemd.com/chocolate-milk-reimagined/) - Some days I'm in a rush in the morning. I know I need something to eat. I know I need a good protein source. I'd love if I could start the day with some veggies. But, I also know little beats a good old chocolate milk... Enter my powered up chocolate milk. If you use - [Macronutrients, Micronutrients, and other Nutritional Jargon](https://corelifemd.com/macronutrients-mirconutrients-and-other-nutritional-jargon/) - You probably hear your doctor throw around a lot of fancy medical terminology. He discusses your lab work with you and you nod politely like you know what your hemoglobin A1c is and why you should care about it. Chatting with a dietitian or any other health professional is probably a similar story. Sometimes, we - [Breakfast Power Bowl](https://corelifemd.com/breakfast-power-bowl/) - I’m sure you’ve heard that breakfast is the most important meal of the day. While all meals are important, and you should take care to eat consistently throughout the day to keep your body energized and stave off cravings and binges, breakfast ensures that you get the day started right. Quite literally, breakfast means “breaking - [Fresh Meal Low Down](https://corelifemd.com/fresh-meal-low-down/) - Last week I mentioned CoreLife’s new Fresh Meal offerings. Now, in addition to bars, soups, and shakes, you can get freshly made, nutritionally balanced meals for breakfast, lunch, and dinner! How does this work? Well, you can order by phone, e-mail, or in person. All that’s needed is 48 hours notice. You select the meals - [Fast Food? Try Fresh Meals!](https://corelifemd.com/fast-food-try-fresh-meals/) - One of the best ways to create a good relationship with food that will benefit your waist-line and your health, is to go homemade. Making food from scratch means you get to control exactly what goes into it, how much, and often more importantly, what DOESN’T go in! But, with long work hours, hectic commutes, - [Perfect for Winter Soup](https://corelifemd.com/perfect-for-winter-soup/) - One of the first steps in changing your relationship with food is becoming more aware of the ingredients of whatever you put into your body. A healthy relationship with food means actually eating real food. All food is “real”, right? Not so much. When was the last time you heard a farmer talking about going - [Meet the Dietitian](https://corelifemd.com/meet-the-dietitian/) - Making a change is hard. Dietary changes are especially challenging, as eating is something we do several times a day, every day. We are faced with the newest battle with ourselves each time our stomach rumbles. The temptation of food is everywhere – a coworker offering us a piece of birthday cake; the office potluck; - [Nutritionist, Dietitian - What's the Difference?](https://corelifemd.com/nutritionist-dietitian-whats-the-difference/) - You see it all the time – a “nutritionist” on TV, authoring a magazine article, writing a book about how you can change your life by eating x,y,z. And then there are those people with all these letters following their names – “R.D.”, “R.D.N.”, “L.D.”, “L.D.N.”, etc. Who does what? What does it all mean? ## Pages - [Home](https://corelifemd.com/) - Comprehensive Weight Loss & Weight Management Succeed With Four Disciplines Of Care Innovative Healthcare Through our integrated care model that seamlessly coordinates medical treatment, nutritional guidance, behavioral health support, and exercise regimens, CoreLife is dedicated to delivering evidence-based, personalized care to patients seeking effective management of their weight and weight-related health issues. This comprehensive approach - [Notice of Privacy Practices](https://corelifemd.com/notice-of-privacy-practices/) - Notice of Privacy Practices Notice of Privacy Practices CoreLife is committed to maintaining and protecting the confidentiality of the individual’s Protected Health Information (“PHI”). CoreLife is required by federal and state law, including the Health Insurance Portability and Accountability Act (“HIPAA”), to protect the individual’s PHI and other personal information. CoreLife is required to provide - [About Us](https://corelifemd.com/about-us/) - About Us About Us CoreLife History In 2012 CoreLife created its healthcare model based upon a personal experience, which uncovered a fragmented, uncoordinated, and one-dimensional array of treatment options for obese and chronically ill patients. This led to the development of a community-based, multifaceted model that combines and coordinates the core disciplines necessary to optimally - [Locations](https://corelifemd.com/locations/) - Locations Locations EVERYWHERE – Remote Care Maryland Bel Air, MD 620 W. Macphail Rd, Suite 102, Bel Air, MD 21014 (443) 819-3648 Monday: 8:30am – 7:00pm; Tuesday: 8:30am – 7:00pm; Wednesday: 7:00am – 5:30pm; Thursday: 7:00am – 5:30pm Bowie, MD 6700 Race Track Road, Bowie, MD 20715 (301) 383-2581 Monday: 8:30am – 7:00pm; Tuesday: 8:30am - [Nondiscrimination and Accessibility Notice](https://corelifemd.com/nondiscrimination-and-accessibility-notice/) - Nondiscrimination and Accessibility Notice Nondiscrimination and Accessibility Notice CoreLife complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex (including pregnancy, sexual orientation, and gender identity). CoreLife does not exclude people or treat them differently because of race, color, national origin, age, - [Employer Weight Management Solution](https://corelifemd.com/employer-weight-management-solution/) - Employer Weight Management Solutions delivering greater than 4x ROI Obesity is a leading risk factor for many of the chronic conditions that drive people to seek urgent or emergent medical care – the same chronic health conditions that health insurers must cover at a significant, and increasing cost. Contact Us App Demo Obesity’s impact on - [Individuals Test](https://corelifemd.com/individuals-test/) - Individuals COVERED BY MOST MAJOR INSURANCE, EMPLOYER HEALTH PROGRAMS AND HSA Your Individual Care Team No pressure, quick fixes, fad-diets, or crazy exercise routines! Just real support from our team of medical doctors, nurse practitioners, registered dietitians, licensed clinical social workers, and medical exercise specialistsMost patients are referred to us by a primary care physician - [Make a referral Contact Us](https://corelifemd.com/make-a-referral-contact-us/) - Refer a Patient Refer a Patient Name of Referring Person* Mr.Mrs.MissMs.Dr.Prof.Rev. Prefix First Last Your Email Enter Email Confirm Email Relationship to Patient*FamilyPhysicianOtherName of Patient Referral* First Last Patient Email Enter Email Confirm Email Patient Phone*How may we assist this patient?*CAPTCHA - [MedStar Health Weight Management Referral](https://corelifemd.com/medstar-make-a-referral/) - MedStar Health Weight Management Referral Refer a Patient Name of Referring Provider* Mr.Mrs.MissMs.Dr.Prof.Rev. 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Just real support from our team of medical doctors, nurse practitioners, registered dietitians, licensed clinical social workers, and medical exercise specialistsMost patients are referred to us by a primary care physician - [Contact Us](https://corelifemd.com/contact-us/) - Contact Us Contact Us CoreLife Corporate Office 1099 Winterson Road, Linthicum Heights, MD 21090 1-800-905-3261 Find Locations First Last * Enter Email Confirm Email Phone*Location of Interest*Choose oneBel Air, MDBowie, MDEaston, MDFrederick, MDGermantown, MDHagerstown, MDOdenton, MDOwings Mills, MDPasadena, MDSalisbury, MDSeverna Park, MDSilver Spring, MDWestminster, MDWhite Marsh, MDClemmons, NC – Village PointCharlotte, NC – PinevilleCharlotte, NC - [Our Program](https://corelifemd.com/our-program/) - Our Program Our Program More than a number on a scale At CoreLife, we know that treating obesity requires more than focusing on body weight. People struggling with obesity are often facing a number of related chronic conditions that limit their success with traditional diet and exercise programs.CoreLife is different. We work with each patient - [About Us-old](https://corelifemd.com/about-us-old/) - About Us About Us CoreLife History In 2012 CoreLife created its healthcare model based upon a personal experience, which uncovered a fragmented, uncoordinated, and one-dimensional array of treatment options for obese and chronically ill patients. This led to the development of a community-based, multifaceted model that combines and coordinates the core disciplines necessary to optimally - [faq](https://corelifemd.com/faq/) - FAQs FAQs Frequently Asked Questions Got Questions? Browse our FAQs for quick solutions! If you need further assistance, reach out to us at support@corelifemd.com. SearchPatientsEmployee MemberWhat is the CoreLife Care App? An advanced digital tool designed to provide a personalized and engaging experience that integrates seamlessly with your CoreLife program. What is the CoreLife Membership? - [Digital Health Program](https://corelifemd.com/digital-health-program/) - Digital Health Program Digital Health Program CoreLife For Work: CoreLife Care for Work is a digital health program designed to connect employees to their personal care plans and support at CoreLife.This program acts as an extension of the CoreLife Integrated Healthcare Model and is managed by a dedicated team of over 400 care team specialists; - [Take Corelife with you](https://corelifemd.com/take-corelife-with-you/) - Take CoreLife with you Take CoreLife with you A part of your Corelife membership is the technology used to deliver an unmatched digital experience. When joining, you will receive access to the CoreLife Care App, a knowledge-driven digital health platform that tailors care plans and curates health content specifically for you and your unique health - [Recipe list](https://corelifemd.com/recipe-list/) - Recipe Recipe Filter X Search Select By: - [The CoreLife Care App ](https://corelifemd.com/the-corelife-care-app/) - The CoreLife Membership The CoreLife Membership Supercharge your weight loss journey with the proven strategies of our clinical care model PLUS the power of an advanced digital tool and seamless access to our 24/7 fitness facilities 24/7 Fitness Facility Access Anytime Access: Workout whenever it fits your schedule, day or night. Convenient Locations: Access any - [Health and Safety (COVID-19)](https://corelifemd.com/health-and-safety-covid-19/) - Health and Safety (COVID-19) Health and Safety (COVID-19) CoreLife is committed to providing exceptional care to our patients. We have implemented the following safety measures to help prevent the spread of COVID-19. Please stay home and reschedule your appointment if: You have a fever or are experiencing any symptoms, such as cough, sore throat, or - [Patient Rights and Responsibilities](https://corelifemd.com/patient-rights-and-responsibilities/) - Patient Rights and Responsibilities Patient Rights and Responsibilities 1. A patient has the right to respectful care given by competent personnel.2.A patient has the right to respectful care given by competent personnel.3. A patient has the right to privacy with respect to his or her medical condition. A patient’s care and treatment will be discussed - [News](https://corelifemd.com/news/) - News News Trusted Partner to the medical community since 2012. Let’s talk info@corelifeamd.com - [career](https://corelifemd.com/career/) - Career Career Changing Lives One Patient at a Time! See Open Positions Join the CoreLife Team Founded in 2012, CoreLife is an innovative and rapidly expanding multidisciplinary healthcare company that specializes in the treatment of obesity and weight management. At the core of our comprehensive approach are four essential disciplines: Medical Nutrition Exercise Behavioral Health - [Employers](https://corelifemd.com/employers/) - Employers Employers Gain Control of Your Spend Obesity spend continues to increase, exacerbated by unmanaged GLP1 use Lower the incidence and severity of chronic illness and the associated demand for health services. GLP1s are a great resource, but medication isn’t enough to treat obesity on it’s own Without a multidisciplinary plan of care, and medication - [Physicians](https://corelifemd.com/physicians/) - Physicians Physicians CoreLife is the trusted partner for primary care physicians, surgeons, and specialists looking to improve outcomes for patients with obesity. Our comprehensive care model is proven to improve overall health, optimize surgical outcomes, and prevent, impede, or potentially reverse a diagnosis. Physicians PCP, Nurse Practitioner, Local Care Coordinator When PCPs identify overweight and - [Term of Use](https://corelifemd.com/term-of-use/) - Term of Use Term of Use Effective December 1, 2024 END USER LICENSE AGREEMENT The Care App is licensed to you (End-User) by Stack Health, LLC, (“Licensor”), for use only under the terms of this License Agreement.By downloading the Licensed Application from Apple’s software distribution platform (“App Store”) and Google’s software distribution platform (“Play Store”), - [Care App Privacy Policy](https://corelifemd.com/care-app-privacy-policy/) - Care App Privacy Policy Care App Privacy Policy Effective Date: December, 1st 2024When you use our services, you entrust us with your information, and we take that responsibility seriously. 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Add 1 3/4 cups radishes and onion and cook, stirring frequently, until the onions are beginning to brown and the radishes are translucent, about 5 minutes. ## My Templates - [my footer](https://corelifemd.com/?elementor_library=my-footer) - Trusted Partner to the medical community since 2012 Let’s talk info@corelifeamd.com Information for patients Non discrimination and Accessibility Notice Patient Rights and Responsibilities Notice of Privacy Practices Care App Privacy Policy Health and Safety (COVID-19) Terms of Use Contact Details 1099 Winterson Road Linthicum, MD 21090 1-800-905-3261 Patient Payments – Maryland Only Patient Login Twitter - [New-home Footer](https://corelifemd.com/?elementor_library=new-home-footer) - Follow Us Explore Obesity’s Impact Regain Control CoreLife Care App Key Services Proven Results Comprehensive Weight Revolutionized Weight Why CoreLife Program Highlights Contact Get in touch 1099 Winterson Road Linthicum, MD 21090 1-800-905-3261 © 2024 CoreLife Healthcare. 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All Rights Reserved - [Default Kit](https://corelifemd.com/?elementor_library=default-kit) - [My Header](https://corelifemd.com/?elementor_library=my-header) - Contact us - [p1](https://corelifemd.com/?elementor_library=p1) - CoreLife is the trusted partner for primary care physicians, surgeons, and specialists looking to improve outcomes for patients with obesity. Our comprehensive care model is proven to improve overall health, optimize surgical outcomes, and prevent, impede, or potentially reverse a diagnosis. - [temp1](https://corelifemd.com/?elementor_library=temp1) - About Us ## Posts for APP - [Feeling Sad? It could be the loss of daylight in the fall.](https://corelifemd.com/app-posts/feeling-sad/) - As the seasons change, so do our moods, energy levels, and even our eating habits. Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the fall and winter seasons when daylight hours are shorter. Understanding Seasonal Affective Disorder (SAD) Seasonal Affective Disorder, aptly abbreviated as SAD, is a subtype of major - [The Sneaky Side of Sugar: How Diabetes Quietly Hurts Your Body (And How Weight Loss Fights Back)](https://corelifemd.com/app-posts/the-sneaky-side-of-sugar-how-diabetes-quietly-hurts-your-body-and-how-weight-loss-fights-back/) - If pain screamed every time high blood sugar caused damage, managing diabetes would feel way more urgent. But diabetes doesn’t usually yell. It whispers. It quietly chips away at your body while you’re busy living your life. No pain, no big red flags. Just a slow burn that can cause serious damage before you even - [The Rollercoaster Ride of a 7-Day Meal Plan Challenge](https://corelifemd.com/app-posts/the-rollercoaster-ride-of-a-7-day-meal-plan-challenge/) - Let’s be real—starting a meal plan always sounds easier than it actually is. You see the colorful, balanced meals online, stock up on all the “right” foods, and tell yourself, “This time, I’m doing it!” In the first few hours, you feel unstoppable. By Day 3 or 5, reality sets in, and suddenly, the struggle - [Understanding Your Starting Point](https://corelifemd.com/app-posts/understanding-your-starting-point/) - Starting a fitness journey can feel like standing at the base of a mountain, unsure of where to begin. But here's the truth: every big change starts with one small step, and the first one is understanding where you are right now. Let’s break it down together—no pressure, no judgment, just practical steps to help - [Cheesy Chicken & Broccoli Alfredo Skillet Casserole](https://corelifemd.com/app-posts/cheesy-chicken-broccoli-alfredo-skillet-casserole/) - Ingredients 4 cups whole-wheat penne (about 10ounces) 2 tablespoons unsalted butter 1/2 cup finely chopped yellow onion 2 tablespoons finely chopped garlic 6 cups small fresh broccoli florets 1/2 cup lower-sodium chicken broth 3/4 cup reduced-fat cream cheese (6 ounces), cubed 1/2 cup whole milk 2 teaspoons Italian seasoning 1/2 teaspoon onion powder 1/2 teaspoon - [Teriyaki Chicken Rice Bowl with Broccoli](https://corelifemd.com/app-posts/teriyaki-chicken-rice-bowl-with-broccoli/) - Another teriyaki twist for your taste buds! Sweet, savory chicken, tender broccoli, and colorful veggies over cauliflower rice make this dish healthy and comforting. It’s a favorite you can’t miss. Ingredients Olive oil (2 tablespoons) Cauliflower rice (3 cups) Chicken breasts (3 pieces, skinless and chopped) Broccoli florets (2 cups, cut into smaller pieces) Red - [Broccoli-Cheddar Spaghetti Squash Casserole](https://corelifemd.com/app-posts/broccoli-cheddar-spaghetti-squash-casserole/) - Ingredients 1 3-pound spaghetti squash, halved lengthwise and seeded ½ teaspoon salt, divided ½ teaspoon ground pepper, divided 2 tablespoons extra-virgin olive oil ½ cup chopped onion 4 cups coarsely chopped broccoli 2 large cloves garlic, minced 1 cup reduced-fat milk 2 tablespoons cornstarch 1 ½ cups shredded extra-sharp Cheddar cheese, divided Step-by-Step Instructions 1. - [The Great Protein Debate: Finding Your Perfect Match](https://corelifemd.com/app-posts/the-great-protein-debate-finding-your-perfect-match/) - Hunger strikes, and suddenly, a simple meal decision turns into a full-blown debate. You want something filling and satisfying, but now you’re overthinking everything. Should you go for chicken or tofu? Eggs or beans? Is one better than the other? We can’t deny this: Protein is an essential part of our meals. As a macronutrient, - [3-Day Beginner Workout Plan for Those Starting Their Health Journey](https://corelifemd.com/app-posts/3-day-beginner-workout-plan-for-those-starting-their-health-journey/) - Ready to start moving but not sure where to begin? This 3-day plan is designed just for you with gentle strength-building moves, stretches that feel good, and a pace that meets you right where you are. Whether you’re living with extra weight, managing joint discomfort, or just getting back into a routine, this routine is - [A Full-Body Chair Workout for Happy Joints & Confident Movement](https://corelifemd.com/app-posts/a-full-body-chair-workout-for-happy-joints-confident-movement/) - Sit Stronger: A Full-Body Chair Workout for Happy Joints & Confident Movement If standing workouts feel like too much right now because of joint pain, limited mobility, or just starting out, you’re in the right place. This full-body chair routine was made to move with you, not against you—building strength, improving mobility, and boosting energy, - [Get Moving, Get Grooving: A Friendly Workout Plan for Weight Loss and Strength Building](https://corelifemd.com/app-posts/get-moving-get-grooving-a-friendly-workout-plan-for-weight-loss-and-strength-building/) - Workout Content Looking to build strength and burn calories without complicated moves or equipment? This workout is for anyone who’s ready to move but wants something approachable, gentle, and effective. Whether you’re starting fresh or getting back into the groove, these simple exercises will support your health while making you feel stronger and more confident. - [Move at Your Own Pace: A No-Equipment Full-Body Workout for Beginners](https://corelifemd.com/app-posts/move-at-your-own-pace-a-no-equipment-full-body-workout-for-beginners/) - Warm-Up (3–5 minutes) 1. Standing Marches (1 minute) Lift one knee, then the other, like a slow march in place. Keep your arms swinging gently. How it should feel: Your heart rate will rise slightly. You’re waking up your legs and warming your body. 2. Arm Circles (30 seconds each direction) Extend your arms out - [Zucchini Lasagna](https://corelifemd.com/app-posts/zucchini-lasagna/) - Who needs pasta when zucchini brings this much flavor? Packed with layers of cheese, sauce, and mushrooms, this lasagna is the perfect comfort food minus the carbs from traditional pasta! Ingredients Olive oil (2 teaspoons) Zucchini (5 pieces, thinly sliced) Ground beef (1 pound) Tomato sauce (2 cups) Ricotta cheese (1 1/2 cup) Parmesan cheese - [Mix 'N Match Trail Mix](https://corelifemd.com/app-posts/mix-n-match-trail-mix/) - Description Made with nuts and seeds, this is the healthiest trail mix recipe you can put together! Ingredients 1 cup almonds 3/4 cup walnuts 1/2 cup pumpkin seeds 1/4 cup shredded coconut 1/4 cup goji berries 2 tablespoons dark chocolate chips Directions Mix all ingredients together and store in a jar in a cool, dry - [Enjoy the Meal, Not the Guilt: Dining Out Without Losing Your Groove](https://corelifemd.com/app-posts/enjoy-the-meal-not-the-guilt-dining-out-without-losing-your-groove/) - Dining out can be one of the best parts of life—no dishes, great food, and a reason to celebrate. But for many of us, it can also stir up anxiety. There’s that little voice whispering, “What if this ruins my progress?” You scan the menu, weighing every choice like it’s a test you could fail. - [Portobello Mushroom Mini-Pizzas](https://corelifemd.com/app-posts/portobello-mushroom-mini-pizzas/) - Big flavor in a tiny package! These Portobello mushroom mini-pizzas are veggie-forward and packed with cheesy goodness. Perfect for a quick snack or a fun dinner, these bite-sized delights bring all the joy of pizza but grain-free! Ingredients Olive oil Portobello mushrooms (4 pieces, remove the stems and gills) Pizza sauce or marinara sauce (1/4 - [Pan Sheet Dinners](https://corelifemd.com/app-posts/pan-sheet-dinners/) - Ingredients Olive oil Balsamic vinegar (1/2 cup) Honey or maple syrup (2 tablespoons) Garlic (3 cloves, minced) Onion (1 piece, sliced) Lemon (1 piece, thinly sliced) Chicken breasts (6 pieces) Brussels sprouts (2 cups) Butternut squash (2 cups) Salt and pepper Step-by-Step Instructions In a medium bowl, whisk together balsamic vinegar, olive oil, honey or - [Pulled Barbecue Chicken with Grilled Pineapple](https://corelifemd.com/app-posts/pulled-barbecue-chicken-with-grilled-pineapple/) - Ingredients Olive oil Chicken breasts (3 pounds, boneless and skinless) Barbecue sauce (2 cups) Worcestershire sauce (1 1/2 tablespoons) Onion (1 piece, grated) Honey (3 tablespoons) Coleslaw or corn slaw (optional) Buns or tortillas Pineapple (1 piece, ring shape) Step-by-Step Instructions Combine the barbecue sauce, Worcestershire sauce, grated onion, honey, and 2 tablespoons of olive - [Your Amazing Home Workout Plan for Beginners (No Gym Required)](https://corelifemd.com/app-posts/your-amazing-home-workout-plan-for-beginners-no-gym-required/) - If walking into a gym feels overwhelming, or if you’d simply rather start from the comfort of home, this beginner workout is made just for you. It’s gentle, empowering, and designed with real bodies and real starting points in mind. You won’t need fancy gear or intimidating routines. Just a little space, a chair or - [Low Back Restoration At Gym 1](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-2/) - In this invigorating video, we guide you through specialized exercises designed to strengthen and restore your lower back health. At CoreLife, we prioritize total well-being by combining expertise in nutrition, fitness, behavioral health, and medical oversight. Take a proactive step towards a healthier you as we focus on empowering your core strength and promoting overall - [Lower Back Stretches](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12/) - Join CoreLife Healthcare as we demonstrate simple and effective stretches designed to alleviate tension and promote flexibility in the lower back. Whether you're dealing with daily stress or looking to enhance your overall well-being, these stretches can make a significant difference. Our experts walk you through each stretch, providing valuable insights on proper technique and - [Tips for Beginners At Home](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-22/) - Embark on your fitness journey from the comfort of your home. Join CoreLife Healthcare as we provide practical insights and easy-to-follow exercises tailored for those just starting their fitness routine. Discover how simple, effective workouts can be seamlessly integrated into your daily life, requiring minimal equipment. Our experts guide you through essential tips to ensure - [How to: Bow & Arrow Pull-Exercise](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-15/) - In this Video, we guide you through the proper form and technique to maximize the benefits of this effective back-strengthening exercise. The Bow and Arrow Pull targets key muscle groups, enhancing your overall upper body strength and posture. Our fitness experts share tips on maintaining proper alignment, breathing, and variations to tailor the exercise to - [Salmon and Wild Rice Bowl](https://corelifemd.com/app-posts/salmon-and-wild-rice-bowl/) - Ingredients Wild rice or brown rice (3/4 cup, cooked) Baked salmon (4 oz) Steamed broccoli (1 cup) Carrot ribbons (1/2 cup) Lemon-tahini dressing (1 tablespoon: mix tahini, lemon juice, and water to desired consistency) Directions In a skillet, heat olive oil over medium heat. Add sweet potato, onion, and bell pepper, and sauté until tender, - [Southwest Chicken Bowl](https://corelifemd.com/app-posts/southwest-chicken-bowl/) - Ingredients Brown rice (3/4 cup, cooked) Grilled chicken breast (3 oz) Black beans (1/2 cup, rinsed and drained) Corn kernels (1/4 cup, fresh or frozen) Diced tomatoes (1/4 cup) Shredded lettuce (1/2 cup) Salsa (2 tablespoons, no added sugar) Avocado (1/4 piece, diced) Directions Layer brown rice, black beans, corn, and diced tomatoes in a - [Sweet Potato Gnocchi with Sage and Mushrooms](https://corelifemd.com/app-posts/sweet-potato-gnocchi-with-sage-and-mushrooms/) - If you’re hungry for something cozy, try this comfort food with a twist. Sweet potato gnocchi paired with earthy mushrooms, crispy sage, and a touch of Parmesan cheese! It’s indulgent and nutrient-rich. Every bite is pure bliss! Ingredients Gnocchi: Sweet potatoes (2 cups) Light ricotta cheese (1 cup) Parmesan cheese (1/4 cup) Flour (1 1/2 - [Quinoa Breakfast Bowl](https://corelifemd.com/app-posts/quinoa-breakfast-bowl/) - Ingredients Quinoa (1/2 cup, cooked) Blueberries (1/4 cup) Sliced banana (1/2 medium) Chia seeds (1 teaspoon) Unsweetened almond milk (1/4 cup) Cinnamon (1/4 teaspoon) Directions Combine cooked quinoa with almond milk. Top with blueberries, banana slices, chia seeds, and a sprinkle of cinnamon. Serve warm or chilled. Nutritional Information (Per Serving) Calories: 250 Protein: 7g - [Fruity Oatmeal Cups](https://corelifemd.com/app-posts/fruity-oatmeal-cups/) - Wake up to these delightful Fruity Oatmeal Cups! Naturally sweet and packed with your favorite berries or dried fruit, they are the perfect breakfast to give you a naturally sweet start to the day. Perfect for busy days and you can customize them with your favorite fruits! Ingredients Rolled oats (2 1/2 cups) Almond milk - [Lentil and Carrot Soup](https://corelifemd.com/app-posts/lentil-and-carrot-soup/) - This affordable, but nutrient-rich recipe is simply heartwarming. Plus, if you don’t have any lentils, you can substitute either split peas, quinoa, or barley! Ingredients White onion (1 piece) Olive oil Garlic (3 cloves) Carrots (2 pieces) Lentils. You can use quinoa, barley, or split peas (over 90 grams) Vegetable stock (1 cube) Parsley Step-by-Step - [Avocado, Tomato & Chicken Sandwich](https://corelifemd.com/app-posts/avocado-tomato-chicken-sandwich/) - Ingredients 2 slices multigrain bread ¼ ripe avocado 3 ounces cooked boneless, skinless chicken breast, sliced 2 slices tomato Directions Toast bread. Mash avocado with a fork and spread onto one piece of toast. Top with chicken, tomato and the second piece of toast. Nutrition Facts (per serving) - [One-Pot Beans & Rice with Corn & Salsa](https://corelifemd.com/app-posts/one-pot-beans-rice-with-corn-salsa/) - This recipe will make your kitchen smell amazing, thanks to the burst of spices. This recipe is perfect for busy nights when you don’t have enough time to make something so complex. Ingredients Olive oil (1 tablespoon) Brown rice (1 cup) Onion (1 medium piece, chopped) Garlic (2 large cloves, minced) Chili powder (1 tablespoon) - [Stir-Fry Cauliflower Rice with Tofu](https://corelifemd.com/app-posts/stir-fry-cauliflower-rice-with-tofu/) - Quick, colorful, and packed with veggies! This cauliflower rice stir-fry is a plant-based delight. The crispy tofu, vibrant greens, and unique flavors make it a low-carb favorite you’ll want to repeat. Ingredients Sesame oil (2 tablespoons) Cauliflower rice (2 cups) Eggs (2 pieces) Extra firm tofu (2 cups, cubed) White onion (1/2 piece, diced) Bell - [Teriyaki Baked Salmon with Broccoli](https://corelifemd.com/app-posts/teriyaki-baked-salmon-with-broccoli/) - This baked salmon recipe with broccoli is just easy to make and rich in protein and omega-3 fatty acids. For a complete meal, you can pair your teriyaki with a side of cooked whole grains like brown rice or quinoa! Ingredients Salmon fillets with skin (1 pound) Broccoli (4 cups) Olive oil Salt and pepper - [Almond Flour Brownies](https://corelifemd.com/app-posts/almond-flour-brownies/) - Everyone loves a good brownie! But is there such a thing as guilt-free brownies? You can make some at home if you have some almond flour lying around. Ingredients Blanched almond flour (1 cup and a half) Baking powder (1 teaspoon) Salt (half a teaspoon) Softened butter (5 tablespoons) Vanilla extract (1 teaspoon) Sugar or - [Cream Cheese Wrap with Smoked Salmon](https://corelifemd.com/app-posts/cream-cheese-wrap-with-smoked-salmon/) - Craving a little creamy and smoky indulgence? This wrap’s creamy cream cheese, smoky salmon, and fresh veggies come together for a perfect bite that’s as delicious as it is satisfying. Ingredients Whole-wheat tortilla (1 package, 8 inches) Smoked salmon (1 cup) Low-fat cream cheese (2 teaspoons) Sweet onion (1 piece, chopped) Cucumber (1 piece, sliced - [Turkey and Mixed Greens Hummus Wrap](https://corelifemd.com/app-posts/turkey-and-mixed-greens-hummus-wrap/) - Packed with lean turkey, fresh veggies, and a smooth hummus spread, this wrap is a feel-good, flavorful lunch or dinner option. It’s light, satisfying, and ready in minutes if you’re running late! Ingredients Whole-wheat tortilla (1 package, 8 inches) Turkey breast (1 cup, cooked and shredded) Tomatoes (1 piece, sliced) Hummus (1/4 cup) Cucumber (1 - [Slimming Down, Thriving On: How Weight Loss Can Reverse Diabetes](https://corelifemd.com/app-posts/slimming-down-thriving-on-how-weight-loss-can-reverse-diabetes/) - You’ve probably heard it before–“lose weight to manage diabetes.” But here’s the thing: it’s not just a catchy line. It is possible to reverse type 2 diabetes through weight loss for some people, especially when tackled early. The best part? You don’t need to drop dozens of pounds to see results. Even small steps in - [Spinach, Peanut Butter & Banana Smoothie](https://corelifemd.com/app-posts/spinach-peanut-butter-banana-smoothie/) - Ingredients 1 cup plain yogurt 1 tablespoon peanut butter 1 cup spinach 1 frozen banana 1 tablespoon honey (Optional) Directions Add yogurt, peanut butter, spinach, banana and honey (if using) to a blender. Blend until smooth. Nutrition Facts (per serving) - [Lemony Lentil Salad with Feta](https://corelifemd.com/app-posts/lemony-lentil-salad-with-feta/) - Ingredients ⅓ cup lemon juice ⅓ cup chopped fresh dill 2 teaspoons Dijon mustard ¼ teaspoon salt, or to taste ⅓ cup extra-virgin olive oil Freshly ground pepper, to taste 2 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils 1 cup crumbled feta cheese, (about 4 ounces) 1 medium red bell - [Two-Ingredient Banana Pancakes](https://corelifemd.com/app-posts/two-ingredient-banana-pancakes/) - Ingredients 2 large eggs 1 medium banana Directions 1. Puree eggs and banana in a blender until smooth. 2. Lightly oil a large nonstick skillet and heat over medium heat. Using 2 tablespoons of batter for each pancake, drop 4 mounds of batter into the pan. Cook until bubbles appear on the surface and the - [Bone-Health Berry Yogurt Smoothie](https://corelifemd.com/app-posts/bone-health-berry-yogurt-smoothie/) - Adults and kids love this bone-healthy snack, high in calcium and vitamin D, without any added sugar or saturated fat. Each ingredient has also been shown to decrease bad (i.e., LDL) cholesterol and/or blood pressure, so you can literally hear your bones. Ingredients 1 cup cup frozen blackberries 1 medium banana 1½ cup nonfat (skim) - [Tuna Salad & Tomato Sandwich](https://corelifemd.com/app-posts/tuna-salad-tomato-sandwich/) - Ingredients 1 (5-ounce) can no-salt-added white tuna in water, drained and flaked 3 tablespoons mayonnaise 2 teaspoons finely chopped fresh dill 2 teaspoons finely chopped fresh chives 1 1/2 teaspoons sweet pickle relish 3/4 teaspoon Dijon mustard 1/4 teaspoon ground pepper 2 (1-ounce) slices multigrain bread, lightly toasted 2 large slices tomato (1/4- to 1/2-inch) - [Avoid the Mid-Morning Fatigue By Eating the Right Foods](https://corelifemd.com/app-posts/avoid-the-mid-morning-fatigue-by-eating-the-right-foods/) - Avoid the Mid-Morning Fatigue By Eating the Right Foods Ever find yourself starting the day with the best intentions, only to feel drained before the morning is even halfway through? You’re not alone. You try to grab something quick for breakfast—maybe a piece of toast or a sugary cereal since mornings are always a rush—hoping - [The Lazy Genius of Eating Well Through DIY Bowls](https://corelifemd.com/app-posts/the-lazy-genius-of-eating-well-through-diy-bowls/) - The Lazy Genius of Eating Well Through DIY Bowls Some days, no matter how many times you open the fridge, you still have no idea what to eat. Cooking can feel like too much—the chopping, the waiting, the cleaning. Not today. That’s why DIY bowls are a game changer: no rules, no stress—just grab what - [Salmon with Chopped Tomatillo Salad](https://corelifemd.com/app-posts/salmon-with-chopped-tomatillo-salad/) - INGREDIENTS 1 ¼ pounds salmon fillet, cut into 4 portions 2 tablespoons extra-virgin olive oil, divided ¾ teaspoon kosher salt, divided ½ teaspoon ground pepper, divided ½ teaspoon ground cumin 8 ounces tomatillos, husked, rinsed and chopped (see Tip) 1 medium tomato, chopped ½ cup chopped fresh cilantro ½ cup chopped red onion 1 medium - [Unveiling Culinary Treasures in Your Leftovers](https://corelifemd.com/app-posts/unveiling-culinary-treasures-in-your-leftovers/) - Unveiling Culinary Treasures in Your Leftovers We know that feeling—you open the fridge and instantly realize there’s nothing to eat. Somehow, there’s half an avocado, a nearly empty carton of milk, and a lonely cucumber just begging to be used—but the idea of making a meal out of it? It just feels impossible. Instead of - [The Struggle of Eating Healthy Without Feeling Hungry](https://corelifemd.com/app-posts/the-struggle-of-eating-healthy-without-feeling-hungry/) - The Struggle of Eating Healthy Without Feeling Hungry You know that moment when you take a bite of salad and instantly regret it? Or when you try to convince yourself that a bowl of soup will be enough, only to feel hungrier than before you started? Eating healthy sounds great in theory, but when it - [Cucumber–Tuna Salad Sandwich](https://corelifemd.com/app-posts/cucumber-tuna-salad-sandwich/) - INGREDIENTS 1 (5-ounce) can no-salt-added solid white tuna in water, drained 3 tablespoons reduced-fat plain strained (Greek-style) yogurt 1 tablespoon extra-virgin olive oil 1 tablespoon lemon juice 1 tablespoon finely chopped shallot 1 tablespoon finely chopped fresh chives 1 tablespoon chopped fresh dill 1/2 teaspoon garlic powder 1/4 teaspoon ground pepper 1/8 teaspoon salt 2 - [Sweet Potato-Black Bean Burger with Avocado Cream Sauce](https://corelifemd.com/app-posts/30292/) - Take your burger game to the next level with sweet potatoes and black beans! It's hearty, wholesome, and topped with a luscious avocado cream sauce. Who needs meat when plant-based food tastes this good? INGREDIENTS Sweet Potato-Black Bean Burger Olive oil (2 tablespoons) Sweet potatoes (2 pieces, cooked and mashed) Black beans (1 cup, drained - [Sesame Chicken and Zucchini Noodle Stir-Fry](https://corelifemd.com/app-posts/sesame-chicken-and-zucchini-noodle-stir-fry/) - Say hello to your new favorite stir-fry noodles! This Sesame Chicken and Zucchini Noodles recipe will introduce you to bold flavors with a perfect mix of savory, sweet, and spicy. It’s a low-carb takeout alternative that’s easy to whip up any night of the week! INGREDIENTS Sesame oil (2 tablespoons) Zucchini (4 medium pieces, sliced - [Sweet Potato and Egg Hash](https://corelifemd.com/app-posts/sweet-potato-and-egg-hash/) - INGREDIENTS Olive oil (1 teaspoon) Sweet potato (1 small, diced) Onion (1/4 cup, chopped) Bell pepper (1/2 cup, diced) Eggs (2, lightly beaten) Spinach (1 cup) Garlic powder (1/4 teaspoon) Paprika (1/4 teaspoon) Salt and pepper DIRECTIONS In a skillet, heat olive oil over medium heat. Add sweet potato, onion, and bell pepper, and sauté - [Healthy Meatloaf Recipe](https://corelifemd.com/app-posts/healthy-meatloaf-2/) - Rolled Vegetable Meatloaf Recipe This recipe will have you wondering how you never thought of adding vegetables to your meatloaf before. Filled with delicious vegetables of your choice this simple dish is hearty, filling, and will have you craving more! Ingredients: 1½ pounds ground beef 1 onion raw, chopped 1½ tsp salt or to taste - [Healthy Chorizo & Bell Pepper Tacos](https://corelifemd.com/app-posts/chorizo-tacos-2/) - Yields: 4 Tacos Prep Time: 0 Hours 15-30 Minutes Calories: about 540 Ingredients ¾ cup green bell pepper, sliced ¾ cup red bell pepper, sliced ½ cup onion, sliced ¼ cup water 4 corn tortillas 2 oz chorizo ½ cup great northern beans 1 lime, quartered Directions Step 1: Heat skillet with water over medium - [Seared Beef Sirloin and Grilled Peaches](https://corelifemd.com/app-posts/seared-beef-sirloin-and-grilled-peaches-2/) - Ingredients 1 pound boneless top sirloin steak (about 1 1/2 inch thick), all visible fat discarded 4 medium peaches, halved 1 tablespoon canola or corn oil 1/4 teaspoon salt 1/4 teaspoon pepper, freshly ground, preferred 1 tablespoon honey 2 cups spinach, spring mix greens, arugula, kale, or other greens 1 tablespoon balsamic vinegar 3 tablespoons - [Fish Stew with Tomatoes](https://corelifemd.com/app-posts/fish-stew-with-tomatoes-2/) - Ingredients 1 tsp. canola or corn oil 1 medium green bell pepper (chopped) 1 medium carrot (quartered lengthwise, chopped) 1/2 medium onion (chopped) 14.5 oz. canned, no-salt-added, diced tomatoes (undrained) 1 cup water ounces baking potatoes (peeled, diced) 1 tsp. salt-free Cajun or Creole seasoning blend 3 thin mild white fish fillets, such as tilapia or catfish - [Chicken and Ham Jambalaya](https://corelifemd.com/app-posts/chicken-and-ham-jambalaya-2/) - Ingredients 1 lb extra-lean ham (cut into half-inch dice) 1 pound boneless, skinless chicken breasts (all visible fat discarded, cut into 1-inch cubes) 1/2 teaspoon ground black pepper 1 tablespoon olive oil 1 medium yellow onion, about one cup, cut into 1/2-inch pieces 2 stalks of celery, about 1 cup, cut into 1/2-inch pieces 1 - [Curried Pork Tenderloin with Cranberry Chutney](https://corelifemd.com/app-posts/curried-pork-tenderloin-with-cranberry-chutney-2/) - Makes approximately 4 servings Ingredients 1 lb. pork tenderloin (all visible fat discarded) 1 Tbsp. curry powder 2 tsp. olive oil (extra virgin preferred) 1 cup whole-berry cranberry sauce 1 1/2 tsp. grated, peeled gingerroot 1/2 tsp. grated orange zest 1/4 tsp. ground cinnamon 1/8 tsp. ground cloves Instructions Preheat the oven to 425°F. Line - [Spicy Mini Meatballs](https://corelifemd.com/app-posts/spicy-mini-meatballs/) - Serving Size: 3 Meatballs Ingredients 1 cup whole wheat bread crumbs 3 lbs ground turkey 3 eggs beaten 1 tbsp paprika 4 tbsp fresh sage 3/4 cup onions diced 2 cloves garlic 3/4 cups fresh parsley 2/3 cups parmesan cheese 1/2 tsp cayenne pepper Instructions Preheat the oven: Preheat your oven to 350°F. Mix ingredients: - [Caramelized Pineapple and Chorizo “Rice”](https://corelifemd.com/app-posts/caramelized-pineapple-and-chorizo-rice/) - Serves 3-4 Ingredients 1 head cauliflower drizzle of olive oil ½ sweet onion, diced 1 tsp minced garlic ½ lbs chorizo 1 Tbsp butter 1 cup pineapple, chopped into ½ inch chunks 1 red bell pepper, diced 3 green onions, thinly sliced salt pepper paprika Avocado Chipotle Cream 1 avocado ½ cup plain yogurt 1 - [Recipe Re-do: Egg Roll Bowls](https://corelifemd.com/app-posts/recipe-re-do-egg-roll-bowls/) - Serves 2+ Ingredients ½ lbs ground pork, preferably pasture-raised 1 Tbsp + 2 Tbsp soy sauce 1 onion, diced 2 tsp garlic, minced 1 tsp finely diced fresh ginger (peeled) 2 ½ cups green or nappa cabbage, shredded 2 ½ cups kale, finely sliced (tough ribs removed) 2-3 oz shitake mushrooms, thinly sliced 3-4 carrots, - [Thai Chicken Lettuce Wraps w/ Peanut Sauce](https://corelifemd.com/app-posts/thai-chicken-lettuce-wraps-w-peanut-sauce/) - Ingredients Olive oil (2 tablespoons) Butter lettuce or iceberg lettuce (1 head with the leaves separated) Chicken breasts (3 pieces, chopped) Bell pepper (1 piece, thinly sliced) Cucumber (1 piece, thinly sliced) Carrot (1 piece, thinly sliced) Salt and pepper Roasted peanuts (1/4 cup, chopped) Sauce Peanut butter (1/2 cup) Low-sodium soy sauce (3 tablespoons) - [Stuffed Peppers](https://corelifemd.com/app-posts/stuffed-peppers-recipe/) - Serves 4 Ingredients 4-6 bell peppers 1 pound lean ground meat 4 cups chopped or minced leftover veggies Any seasoning that you like Instructions Preheat the oven: Preheat your oven to 350°F. Prepare the peppers: Cut the top off the peppers and remove the seeds. Prepare the filling: In a bowl, combine the meat, veggies, - [Why We Don't Believe in Dieting](https://corelifemd.com/app-posts/why-we-dont-believe-in-dieting/) - According to Webster’s Dictionary, a “diet” is both “habitual nourishment; food and drink regularly provided or consumed” AND “a regimen of eating and drinking sparingly to reduce one’s weight”. See, we all have a diet, but not all of us are “dieting”. It’s part of why I prefer to be called a registered nutritionist instead - [Weight Loss for Women](https://corelifemd.com/app-posts/weight-loss-for-women/) - About 1 in 10, to 1 in 20 women of childbearing age has PCOS (polycystic ovary syndrome). The can affect weight loss for women. The main symptoms include fertility issues, abnormal menstrual cycle, cysts on the ovaries, insulin resistance, poor blood glucose levels, and obesity or weight gain. You may also experience skewed thyroid levels, - [How to Maintain Weight Loss](https://corelifemd.com/app-posts/how-to-maintain-weight-loss/) - How to Maintain Weight Loss - Weight loss often seems to be a fixed goal. By that, I mean, when a client reaches their target weight, all their dietary changes, exercise commitments, and general awareness of making healthier choices seems to kind of go out the window. It’s as if there is this switch that - [Lose The Last 10 Pounds](https://corelifemd.com/app-posts/the-last-10-pounds/) - Looking to Lose 10 Pounds? There a few different ways to approach the weight loss journey. You can pick a number on a scale and make that your goal – when you get “there”, you’ve made it. This is the most common and popular goal to set. It’s not a bad one, as long as - [Why Choose CoreLife?](https://corelifemd.com/app-posts/why-choose-corelife/) - Why choose CoreLife? The weight loss and wellness industry is growing. How do you know where to go, who to trust, and what will work for you? These questions loom over many people nowadays. CoreLife fills that void. Why is that? We pack everything you might need into our facility. Here’s a short list: Physicians, - [Breakfast - What's the Big Deal?](https://corelifemd.com/app-posts/breakfast-whats-the-big-deal/) - We hear it over and over at CoreLife. In fact, it might be one of the most common mistakes we see. There are different rationales – “I’m not a morning person”; “I don’t have time”; “I’m not hungry in the morning” – it all amounts to the same mistake: skipping breakfast. So, what’s the big - [Why See a Registered Dietitian?](https://corelifemd.com/app-posts/why-see-a-registered-dietitian/) - Have you ever heard the expression “abs are made in the kitchen”? If you haven’t, consider it your new mantra. No matter how hard you might exercise, you can’t out-train a bad diet. And, honestly, most clients I see, are struggling to find time to get in adequate workouts, making the nutrition component an even - [Protein and Weight Loss](https://corelifemd.com/app-posts/protein-and-weight-loss/) - If you’ve done any research about weight loss “secrets”, protein intake has almost certainly been mentioned on more than one occasion. So, is there any truth to it? Does protein make the difference between weight loss success and failure? First, let’s delve into what protein is and how it affects the body to better understand - [Making Meal Replacements a Part of Your Journey to Wellness](https://corelifemd.com/app-posts/making-meal-replacements-a-part-of-your-journey-to-wellness/) - At CoreLife, we aspire to help our clients find a way to live a healthy, happy life, that fits their lifestyle for the long-haul. As I’ve mentioned before in previous posts, I don’t believe in “diets”, some sort of temporary commitment to reach a certain goal that is abandoned the moment that goal is reached. - [Carbs – the Good, the Bad, the Ugly](https://corelifemd.com/app-posts/carbs-the-good-the-bad-the-ugly/) - Carbs often get a really bad rap. Many even advocate for a “no-carb” diet. So, before we discuss whether avoiding “all” carbs is a good idea, let’s first take a look at what carbs are and what the body does with them. Carbs – carbohydrates – are a group of foods that are made mostly - [The Skinny on Fat](https://corelifemd.com/app-posts/the-skinny-on-fat/) - Saturated fat. Oh what a long and sorted history we have! What do you think of when you think of saturated fat? Butter? Beef? Heart disease? Avoidance? Standard nutritional advice and the dietary guidelines support a low saturated diet intake ( - [hCG Diet – Magic or Major Mistake?](https://corelifemd.com/app-posts/the-hcg-diet-magic-or-major-mistake/) - If you’ve done any research on weight loss and “diets”, you’ve almost certainly come across the hCG diet. Believers say you can lose 40 pounds in a little over a month’s time. Wow! Sounds too good to be true, right? That’s because it usually is. The hCG diet, for those unfamiliar or needing a reminder, - [Macronutrients, Micronutrients, and other Nutritional Jargon](https://corelifemd.com/app-posts/macronutrients-mirconutrients-and-other-nutritional-jargon/) - You probably hear your doctor throw around a lot of fancy medical terminology. He discusses your lab work with you and you nod politely like you know what your hemoglobin A1c is and why you should care about it. Chatting with a dietitian or any other health professional is probably a similar story. Sometimes, we - [When it Comes to Your Health, Sometimes More is Better](https://corelifemd.com/app-posts/when-it-comes-to-your-health-sometimes-more-is-better/) - One of the wonderful aspects about CoreLife, and what drew me to this company in the first place, is its multi-faceted approach to your health. Numerous factors influence your overall health, well-being, and, yes, your weight. Whether you come to CoreLife for weight loss, a nutrition overhaul, or to improve your health, having a medical - [Embracing Seasonal Goods](https://corelifemd.com/app-posts/embracing-seasonal-goods/) - I love making easy, fresh meals that embrace seasonality. Not only do foods harvested at their prime taste better, they tend to be nutritionally superior because they got the chance to fully ripen before being picked. This dish was inspired by an awesome special we had at a local restaurant that bases their menu off - [Nutritionist, Dietitian - What's the Difference?](https://corelifemd.com/app-posts/nutritionist-dietitian-whats-the-difference/) - You see it all the time – a “nutritionist” on TV, authoring a magazine article, writing a book about how you can change your life by eating x,y,z. And then there are those people with all these letters following their names – “R.D.”, “R.D.N.”, “L.D.”, “L.D.N.”, etc. Who does what? What does it all mean? - [How "diet" is Diet Soda?](https://corelifemd.com/app-posts/how-diet-is-diet-soda/) - Many people trying to lose weight or watch their overall calorie intake turn to artificial sweeteners in an attempt to satisfy that sweet tooth while avoiding the calories. Which makes some sense, right? If the food you’re eating or the soda you’re drinking has fewer or even no calories, but still tastes sweet, surely that’s - [Iodine - The Trace Mineral of the Sea](https://corelifemd.com/app-posts/iodine-the-trace-mineral-of-the-sea/) - Iodine is required by the body for the synthesis of thyroid hormones (T3 and T4), which are involved in the regulation of metabolism. The majority of natural iodine sources are found in the oceans, with the soil content varying by region. Without getting too technical, the thyroid gland pulls iodine from the blood to incorporate - [Make Snacking Work for You](https://corelifemd.com/app-posts/making-snacking-work-for-you/) - In the weight loss game, you often hear about snacking being a bad thing. Clients complain about how their biggest issue is “grazing” or mindlessly snacking throughout the day, accumulating way more calories than they thought or intended and sabotaging their weight loss efforts. Snacks can absolutely fit into a healthy lifestyle, and in some - [The Glycemic Index - What is it and should I follow it?](https://corelifemd.com/app-posts/the-glycemic-index-what-is-it-and-should-i-follow-it/) - The glycemic index (GI) is a measure used to express the effect of glucose on one’s blood sugar. If you read that and actually understood it, congrats! You already have some sort of strong nutritional knowledge base! So, let’s break that down a bit. Glucose is the scientific name for the main sugar your body - [A Family Affair](https://corelifemd.com/app-posts/a-family-affair/) - Over and over I hear clients expressing frustration over trying to be a short-order cook. Does this sound familiar? Client: Well, I have to get my kids ready in the morning and make sure they have their breakfast and get their lunches packed, so by that time, I basically have time for coffee and just - [Your House](https://corelifemd.com/app-posts/your-house/) - Our country, and really the industrialized world at large, needs a desperate wake-up call. According to The World Health Organization (WHO), in 2008, over one-third of adults were overweight, with the prevalence of obesity almost doubling from 1980 to 2008. (1) The frequency of overweight and obesity varies by region, with the U.S. being a - [Is Less More?](https://corelifemd.com/app-posts/is-less-more/) - When it comes to the weight loss “game”, I see clients time and time again working to see just how low they can get their calorie intake. Exhibit A: Suzy Q comes in for assessment; we give a calorie goal of 1400-1500 calories per day. Suzy comes back in a week or so later and - [Macronutrients Explained](https://corelifemd.com/app-posts/macronutrients-explained/) - A few weeks ago, I did a quick post on macronutrients and micronutrients. Now, I’d like to give a more in depth overview of each of the macronutrients: where they come from and what they do. First, the one people seem most confident in identifying, carbs. Carbohydrates include grains like pasta, bread, and cereal, legumes - [Creamy & Spicy Vegetable Soup](https://corelifemd.com/app-posts/perfect-for-winter-soup/) - Ingredients: 1 Tbsp olive oil 1 large sweet onion, diced 1 link of spicy sausage, casing removed (optional, but delicious; I used Andouille) 1 leek, diced (white & light green parts only) 2-3 tsp garlic, minced 2-3 tsp thyme 2 parsnips, peeled and chopped 1 cup celery, diced 2 heaping cups cauliflower florets 1 heaping - [Sneaking More Veggies into Your Diet](https://corelifemd.com/app-posts/sneaking-more-veggies-into-your-diet/) - Current dietary guidelines recommend consuming 3-5 servings of vegetables daily, but less than 1 in 10 Americans actually meet this goal. So what’s the big deal? What harm could a few less salads and some distance away from kale make? Well, aside from great taste, vegetables contain a variety of nutrients like vitamins, minerals, and - [Meet the Dietitian](https://corelifemd.com/app-posts/meet-the-dietitian/) - Making a change is hard. Dietary changes are especially challenging, as eating is something we do several times a day, every day. We are faced with the newest battle with ourselves each time our stomach rumbles. The temptation of food is everywhere – a coworker offering us a piece of birthday cake; the office potluck; - [How to Improve Your Heart Health in 2022](https://corelifemd.com/app-posts/how-to-improve-your-heart-health-in-2022/) - February is Heart Health Month! When it comes to improving your heart health, the Mediterranean Diet and the Dietary Approaches to Stop Hypertension, also known as DASH Diet, are the science-based diets you will want to implement this year. Even if you do not have high blood pressure, tips adapted from the DASH Diet have - [New Year, New You! Tips for Making New Year’s Resolutions](https://corelifemd.com/app-posts/new-year-new-you-tips-for-making-new-years-resolutions/) - Many of us use the start of a new year to reflect on how our past year has gone and to envision how we want our next year to look. New Year’s resolutions are made. We have high aspirations. We try to make huge changes overnight. We start strong! Then we lose our resolve. We - ["Eat This Not That" Guide](https://corelifemd.com/app-posts/eat-this-not-that-guide/) - This holiday lets be thankful for our health! Try making these delicious recipes instead of the usual dishes you put on the table. White Meat instead of Dark Meat: Reach for the white meat instead of the dark meat reducing the calories and fat for the same amount of protein. - [Thanksgiving Guide](https://corelifemd.com/app-posts/thanksgiving-guide/) - Tis the season to be thankful. With so many favorite Thanksgiving dishes around the table, it's hard not to indulge. We make excuses when we reach for that second piece of pie, telling ourselves Thanksgiving is a once a year holiday, often forgetting that the holiday will come and go, but what we put in - [New Year, New Resolutions](https://corelifemd.com/app-posts/new-year-new-resolutions/) - Weight loss seems to always top the lists of people’s New Year’s Resolutions. This year, however, I want to encourage you to think beyond just the number on a scale. Yes, your weight can impact your health, but fixating on just that is unlikely to truly serve you, or your health. Instead, here are 5 - [It’s time for a Resolution…](https://corelifemd.com/app-posts/its-time-for-a-resolution/) - It’s that time again. Time to “start” again, turn over a new leaf, set some goals. While I believe you shouldn’t need to wait until some pre-determined, conventional marker of time to make important life changes, since the time is upon us anyway, I’d like to lend some friendly advice to help you make the - [4 Tricks to Surviving Trick or Treat Season](https://corelifemd.com/app-posts/4-tricks-to-surviving-trick-or-treat-season/) - Halloween is the first of a series of many sugar-focused “holidays” for many people. Often, the candy from this one evening will barely have a dent in it by the time Thanksgiving arrives with its pumpkin and pecan pies, and then candy canes and cookies come onto the scene. Here are 4 ways to keep - [Trick or Treat? 6 Tips for Breaking The Halloween Candy Mindset](https://corelifemd.com/app-posts/breaking-the-halloween-candy-mindset/) - It's that time of the year again! When we dress up as our favorite superheroes or cartoon characters and give out candy. This is a time for fun and celebrations, but no one talks about how difficult this time can be for people on their health journey. With almost every store selling candy in bulk, - [Navigating a Holiday Party While Staying Healthy](https://corelifemd.com/app-posts/navigating-a-holiday-party-while-staying-healthy/) - The holidays can be stressful for many reasons, and navigating a holiday party while trying to stay healthy can be challenging. If you feel overwhelmed by the temptations and indulgences typical of the season, here are some tips on how to enjoy gatherings with more ease and joy! Don’t Skip Meals Before the Party Don’t - [Holiday Leftovers](https://corelifemd.com/app-posts/holiday-leftovers/) - Once the holidays are over, sometimes the food lingers for weeks...extra candy, cookies, leftover rich Christmas dinners. It's one thing to indulge for a day or two on Christmas, but it can be hard to get back on track with all that good stuff laying around and tempting you. In fact, before you know it, - [5 Foodie Christmas Ideas](https://corelifemd.com/app-posts/5-foodie-christmas-ideas/) - Christmas, at its best, is a season for giving, loving, and showing appreciation. It can also be a time where we over indulge, fall off our healthy habits, and just generally over-do it. Here are some of my favorite little gifts for friends and family that won’t break the bank OR the progress you’ve made - [Finding Balance through the Holidays](https://corelifemd.com/app-posts/finding-balance-holidays/) - Everyone knows the holidays are a time where the best intentions for healthy eating and exercise tend to go out the window. Now, I am not one of those nutritionists that’s going to tell you to try eat “healthy” cookies instead of real Christmas cookies, or opt for fresh fruit for dessert instead of the - [Giving Thanks](https://corelifemd.com/app-posts/giving-thanks/) - Thanksgiving is the time of year for feasting, football, family, and friends. I fully encourage you to enjoy and even indulge, but don’t hesitate to put a healthier spin on some of your traditional recipes so that you can feel good about enjoying the leftovers long after the Black Friday Deals are done. First up, - [Make Halloween Happy and Healthy](https://corelifemd.com/app-posts/make-halloween-happy-healthy/) - We’re gearing up for the holiday season, which in many ways, started with the sugar-rush of Halloween and doesn’t really stop until after at least the New Year (although Valentine’s Day and Easter don’t help the situation!). While the idea is obviously to give OUT the candy, it often ends up lingering in our pantry, - [Healthy Gift Ideas for the Holiday Season](https://corelifemd.com/app-posts/healthy-gift-ideas-for-the-holiday-season/) - The holidays are fraught with delectable temptations. It’s easy to get caught up in all the excitement and completely derail your nutrition and health. So, for some inspiration to stay healthy and still enjoy the holidays, here’s a list of some great gift ideas for friends and family looking to stay fit or get fit, - [Thanksgiving – Give Thanks for your Health](https://corelifemd.com/app-posts/thanksgiving-give-thanks-for-your-health/) - Whether you’re on the path to where you want your health to be, or just starting the journey, Thanksgiving and the holiday season is a great time to slow down and be thankful for what you have and all your body is capable of. Instead of thinking of the holidays as sabotaging your pursuit of - [Thanksgiving Picks](https://corelifemd.com/app-posts/thanksgiving-picks/) - Thanksgiving is right around the corner. And with it, many people’s nutritious eating habits often go right out the window. The allure of turkey, gravy, mashed potatoes, and pie is hard to resist. In a previous post, I gave some general guidelines on how to keep from derailing your weight loss efforts at your Thanksgiving - [Thanksgiving Feasting for Health](https://corelifemd.com/app-posts/thanksgiving-feasting-for-health/) - Thanksgiving. A day for being thankful, enjoying friends and family, and for most, overindulging. So, how can you enjoy your Thanksgiving feast without feeling like you’ve undone all your hard work? Here are some of my top tips for any fun food event to help keep you from overdoing it, but still have a great - [Happy Fall! Have Some Pumpkin "Bread"](https://corelifemd.com/app-posts/happy-fall-have-some-pumpkin-bread/) - It’s officially fall. And fall often means it’s time for some delicious pumpkin goodies. But, if you’re trying to indulge in the pumpkin season and still watch your nutrition, it can be a hard balance to strike. Pumpkin spice lattes. Pumpkin Cream Cheese Muffins. Pumpkin Rolls. They all scream out from the nearest coffee shop - [Halloween! Treating yourself without Tanking your Weight Loss](https://corelifemd.com/app-posts/halloween-treating-yourself-without-tanking-your-weight-loss/) - It’s that time of year. The beginning of a downright cornucopia of excessive, delicious, and typically not too nutritious food. I’ll be tackling each of the glutinous holidays in turn (Halloween, Thanksgiving, Christmas/Hanukkah/Kwanzaa, and New Year’s), as well as overall strategies to approach the upcoming surge of excess food and merry making, from office parties, - [Out with the Old in with the New Challenge](https://corelifemd.com/app-posts/out-with-the-old-in-with-the-new-challenge/) - There are a mere 5 weeks left until the end of 2015 and the beginning of yet another year. A year of possibilities. Of opportunities. Of untapped moments. And unknown victories and challenges. But why wait? Why not get a jump start on all you want the “new year” to be with this 5 week - [New Year, New Goals](https://corelifemd.com/app-posts/new-year-new-goals/) - It's that time of year again. The time when one year comes to a close and another begins to unfold. The time when so many make resolutions, determined to make changes and improve their lives. I wanted to share some guidance on how to make this next year of your life as healthy as possible. - [Three Weeks Down, Two to Go!](https://corelifemd.com/app-posts/three-weeks-down-two-to-go/) - If you’ve been keeping up with this challenge since the beginning, by now you should be finding hydration a breeze, fruits and veggies are plentiful, and your sugar intake is in check. So, what’s up this week? Liquid calories. Unless you’re a newborn, your daily nutrition needs should really be coming from foods, not liquids - [It's the Final Countdown....! Week 5](https://corelifemd.com/app-posts/its-the-final-countdown-week-5/) - You made it! You chugged water like fish, scarfed fruits and veggies like they were going out of style, curbed your sweet-tooth, and made liquid calories a rare treat. So, what do I want you to tackle this week? Well, on top of the 4 challenges you’ve already conquered and will continue to maintain, this - [New Year Jump Start Challenge, Week 2](https://corelifemd.com/app-posts/new-year-jump-start-challenge-week-2/) - Well, how is your hydration going? Feeling more energized, cleansed, focused? Maybe even noticed an improvement in your skin, less fatigue in your muscles. If not, that’s ok, know that hydration is good for you regardless and your kidneys are definitely thanking you for the help. One week down, 4 weeks to go. So, here’s - [Week 3, Let’s Get It!](https://corelifemd.com/app-posts/week-3-lets-get-it/) - With a little less than 2 weeks left before Christmas, the office parties, cookies, candy canes, and holiday coffee drinks are bound to be exploding everywhere. If you’ve kept your hydration on track for a second week, and rose to the challenge of 3 fruits and veggies last week, you should be feeling pretty good - [Fast Food? Try Fresh Meals!](https://corelifemd.com/app-posts/fast-food-try-fresh-meals/) - One of the best ways to create a good relationship with food that will benefit your waist-line and your health, is to go homemade. Making food from scratch means you get to control exactly what goes into it, how much, and often more importantly, what DOESN’T go in! But, with long work hours, hectic commutes, - [Fresh Meal Low Down](https://corelifemd.com/app-posts/fresh-meal-low-down/) - Last week I mentioned CoreLife’s new Fresh Meal offerings. Now, in addition to bars, soups, and shakes, you can get freshly made, nutritionally balanced meals for breakfast, lunch, and dinner! How does this work? Well, you can order by phone, e-mail, or in person. All that’s needed is 48 hours notice. You select the meals - [Mindfulness: A Powerful Tool to Support Mental Health](https://corelifemd.com/app-posts/mindfulness-a-powerful-tool-to-support-mental-health/) - What is mindfulness? Mindfulness is the awareness and acceptance of your own thoughts, feelings, and senses. It is NOT “clearing your head” or “stopping what you are thinking”, but rather it is the idea of being present in your moment to moment experiences. This short video from Happify succinctly explains mindfulness: Why Mindfulness Is a - [Spaghetti and Zucchini Noodles](https://corelifemd.com/app-posts/spaghetti-and-zucchini-noodles-2/) - The perfect combination of whole wheat spaghetti and zucchini noodles topped with a savory basil walnut pesto. This recipe will have you asking for seconds every time! Nutritional Facts Calories/Serving: 369 Carbs: 36g Protein: 11g Fat: 23g Ingredients 4 medium zucchini or summer squash (around 2.2lbs. total or 2 lbs of premade zucchini noodles.) 1 - [One-Pot Chicken Meal](https://corelifemd.com/app-posts/one-pot-chicken-recipe-2-2/) - When you don’t feel like cooking but want to stay on track with a healthy meal, turn to this one dish dinner recipe! This flavorful rice, chicken, and vegetable dish cooks altogether, in one dish and is perfect for portion control and makes plenty to feed the whole family. Try this fool proof recipe tonight! - [Quick and Easy Shrimp Dish](https://corelifemd.com/app-posts/quick-and-easy-shrimp-dish-2/) - Learn step-by-step how to make this savory shrimp recipe that is surprisingly easy and quick to make. Full of flavor and packed with nutrients, this is a great way to incorporate a lean protein, carbs, and plenty of vegetables. Nutritional Facts Calories/Serving: 400 Carbs: 51g Protein: 36g Fat: 9g Ingredients 1 tbsp oil 1 small - [5 Step Quesadilla](https://corelifemd.com/app-posts/5-step-quesadilla-2/) - Yields: 4 Servings TotalTime: 1 Hours 10 Minutes Calories: 250 per piece Ingredients 4 cups spinach, chopped 1 can refried beans, 15.9 oz 1 can chicken, breast meat, 12.5 oz, drained****Optional 1 ¼ cup shredded cheddar cheese 5 tortillas, 10 inches, 100% whole grain Directions Step 1: In a large bowl combine all ingredients except - [Baked Chicken Parmesan with Spaghetti Squash](https://corelifemd.com/app-posts/chicken-parmesan-spaghetti-squash-2/) - Yields: 8 Servings Total Time: 1 Hour 15 Minutes Calories: 353 Calories Ingredients For the chicken: 3/4 cup whole wheat panko or almond meal 3 TB grated parmesan cheese 2 eggs 4 large chicken breasts (about 8oz each), cut in half lengthwise 8 slices low fat provolone cheese For the spaghetti squash: 1 large - [Bone-Health Berry Yogurt Smoothie](https://corelifemd.com/app-posts/berry-yogurt-smoothie-2/) - Adults and kids love this easy-to-make bone-healthy snack that's high in calcium and Vitamin D, without any added sugar or saturated fat. Each ingredient has also been shown to decrease bad cholesterol and blood pressure. Serves: 2, Allergens: Dairy, Adapted from Dr. Taylor Wallace Ingredients 1 cup frozen blackberries 1 medium banana 1 1/2 cup nonfat - [No Bake Brownie Bites](https://corelifemd.com/app-posts/no-bake-brownie-bites-2/) - With the weather getting warmer, we thought we'd share these easy-to-prep No Bake Brownie Bites that don't require you to turn on the oven. Enjoy! Makes approximately 16 bites • Adapted from feastingonfruit.com. Ingredients 2 cups rolled oats 1 cup pitted dates 1/4 cup cocoa powder or cacao powder 1/3-2/3 cup water, more as needed to allow the - [Really Green Smoothie](https://corelifemd.com/app-posts/really-green-smoothie-2/) - You will love this Heart-Healthy Smoothie, which is high in fiber and omega-3 fatty acids. Enjoy! Makes approximately 2 1/2 cups • Adapted from eatingwell.com. Ingredients 1 large ripe bananas 1 cup packed baby kale or coarsely chopped mature kale 1 cup unsweetened vanilla almond milk 1/4 ripe avocado 1 tablespoon chia seeds 2 teaspoons - [Curry Chickpea Salad](https://corelifemd.com/app-posts/curry-chickpea-salad-2/) - Makes approximately 4-5 servings · Adapted from Hannah Magee, RD Ingredients: 1 19 oz. can chickpeas, drained and rinsed 1/2 cup raisins(optional) 1/2 cup red bell pepper, diced 2 medium celery stalks, diced 3 medium green onions, finely chopped 1/4 cup mayonnaise 1/4 cup plain greek yogurt 2 teaspoons lemon juice 1 teaspoon curry powder - [Chewy Low Fat Banana Nut Oatmeal Cookies](https://corelifemd.com/app-posts/healthy-oatmeal-cookies-2/) - Makes approximately 15 Servings • Adapted from SkinnyTaste.com Ingredients: 1 cup all-purpose flour 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1/2 tsp ground cinnamon 2 tbsp unsalted butter, room temperature 1/2 cup sugar 1/2 cup unpacked brown sugar 1 large egg 1/4 cup mashed ripe banana 1/2 tsp vanilla extract 2 cups quick oats 3/4 cup chopped walnuts Instructions: Preheat oven to 350°; line two baking sheets with parchment paper or use a Silpat. In a medium bowl, whisk - [Iced Latte](https://corelifemd.com/app-posts/iced-latte-2/) - Makes approximately 4 servings • Adapted from The Mayo Clinic Ingredients 2 cups brewed decaffeinated espresso coffee, cooled 2 tablespoons golden brown sugar 1 1/2 cups fat-free milk 2 tablespoons sugar-free almond syrup* Ice cubes 1 cup fat-free whipped topping* 1 teaspoon ground espresso beans *Note: If you need to follow a gluten-free diet, check labels - [Garlic Mashed Potatoes](https://corelifemd.com/app-posts/mashed-potatoes-2/) - Makes approximately 8 servings ⋅ Adapted from The Mayo Clinic Ingredients 3 pounds russet potatoes, peeled and cubed 6 garlic cloves, separated and peeled 1/2 cup fat-free milk 1 tablespoon trans fat-free margarine Ground black pepper, to taste 2 tablespoons chopped fresh parsley Instructions In a large stockpot, cover the potatoes with water. Bring to - [Chicken Parmesan](https://corelifemd.com/app-posts/chicken-parmesan-2/) - Makes approximately 4 servings ⋅ Adapted from The Mayo Clinic Ingredients 4 chicken breasts (4 ounces each) 2 egg whites 1 cup panko breadcrumbs 1/2 cup grated Parmesan cheese 2 teaspoons dry basil 2 teaspoons dry oregano 1 teaspoon garlic powder 1 teaspoon onion powder 2 cups reduced-sodium marinara sauce 1/2 cup shredded part-skim mozzarella - [Vegetarian Chili with Tofu](https://corelifemd.com/app-posts/vegetarian-chili-with-tofu-2/) - Makes approximately 4 servings ⋅ Adapted from the Mayo Clinic Ingredients 1 tablespoon olive oil 1 small yellow onion, chopped (approximately 1/2 cup) 12 ounces extra-firm tofu, cut into small pieces 2 cans (14 ounces each) of diced tomatoes with no added salt 1 can (14 ounces) kidney beans with no salt added, rinsed and - [Grilled Tequila-Lime Chicken with Grilled Asparagus](https://corelifemd.com/app-posts/grilled-tequila-lime-chicken-with-grilled-asparagus-2/) - Ingredients 1/4 cup tequila or mezcal OR 1/4 cup white vinegar 2 teaspoons lime zest 1/2 cup fresh lime juice (about 4 to 6 limes) 2 medium garlic cloves, minced 1 tablespoon chipotle pepper, canned in adobo sauce, minced, plus 2 tablespoons adobo sauce 1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded - [Tropical Fruit Smoothie Bowl](https://corelifemd.com/app-posts/tropical-fruit-smoothie-bowl-2/) - Ingredients 1 cup fat-free, plain yogurt 1 small banana, sliced crosswise, divided use 1/4 cup chopped fresh or frozen papaya and 1/4 cup chopped fresh or frozen papaya, divided use 1/4 cup chopped fresh or frozen mango and 1/4 cup chopped fresh or frozen mango, divided use 1/4 cup chopped fresh or frozen pineapple and - [Strawberry Orange Mango Kombucha Mocktail](https://corelifemd.com/app-posts/strawberry-orange-mango-kombucha-2/) - Ingredients 2 16-ounce bottles of Original Kombucha, unflavored 2 cups 100% orange-mango juice 1 ripe mango, peeled, pitted, and chopped 2 cups fresh strawberries, chopped Instructions Add all ingredients to a large pitcher and stir. Serve over ice, and enjoy! Nutrition Facts Serving Size: 16 oz Calories: 60 kcals Carbs: 14g ⋅ Adapted from The American - [Creamy Lemon & Dill Skillet Chicken](https://corelifemd.com/app-posts/creamy-lemon-dill-skillet-chicken-2/) - Ingredients 4 (4 ounce) chicken cutlets ½ teaspoon ground pepper, divided ¼ teaspoon salt, divided 1 tablespoon extra-virgin olive oil 1 large shallot, finely chopped 1 large clove garlic, minced ½ cup low-sodium chicken broth ½ cup heavy cream 1 tablespoon lemon juice 1 small lemon, thinly sliced 2 tablespoons chopped dill, plus more for - [Spinach & Artichoke Dip](https://corelifemd.com/app-posts/spinach-artichoke-dip-2/) - Ingredients ½ cup fat-free sour cream ¼ teaspoon freshly ground black pepper 3 garlic cloves, minced 1 (14-ounce) can artichoke hearts, drained and chopped 1 (10-ounce) package of frozen chopped spinach, thawed, drained, and squeezed dry 1 (8-ounce) block 1/3-less-fat cream cheese, softened 1 (8-ounce) block of fat-free cream cheese, softened 6 ounces part-skim mozzarella cheese, - [Roasted Salmon with Smoky Chickpeas & Greens](https://corelifemd.com/app-posts/roasted-salmon-with-smoky-chickpeas-greens-2/) - Ingredients 2 tablespoons extra-virgin olive oil, divided 1 tablespoon smoked paprika ½ teaspoon salt, divided, plus a pinch 1 (15-ounce) can of no-salt-added chickpeas, rinsed ⅓ cup buttermilk ¼ cup mayonnaise ¼ cup chopped fresh chives and/or dill, plus more for garnish ½ teaspoon ground pepper, divided ¼ teaspoon garlic powder 10 cups chopped kale ¼ - [Chicken & Spinach Skillet Pasta with Lemon & Parmesan](https://corelifemd.com/app-posts/chicken-spinach-skillet-pasta-with-lemon-parmesan-2/) - Ingredients 8 ounces gluten-free penne pasta or whole-wheat penne pasta 2 tablespoons extra-virgin olive oil 1 pound boneless, skinless chicken breast or thighs, trimmed, if necessary, and cut into bite-size pieces ½ teaspoon salt ¼ teaspoon ground pepper 4 cloves garlic, minced ½ cup dry white wine Juice and zest of 1 lemon 10 cups - [Peanut Butter & Chia Berry Jam English Muffin](https://corelifemd.com/app-posts/peanut-butter-chia-berry-jam-english-muffin-2/) - Ingredients ½ cup unsweetened mixed frozen berries 2 teaspoons chia seeds 2 teaspoons natural peanut butter 1 whole-wheat English muffin, toasted Instructions Microwave berries in a medium microwave-safe bowl for 30 seconds then stir. Add the stirred berries back to the microwave for 30 more seconds. Stir in chia seeds. Spread peanut butter on the - [Gut Feelings](https://corelifemd.com/app-posts/gut-feelings-2/) - Why is it that we tend to feel our emotions in our gut? That “sinking feeling” when something bad happens, the “knot in your stomach” when you are worried, the “heartburn” associated with stress or anxiety. Is this just a nervous response, or is our gut really sensing our emotions? We spoke with Leah Mandley, - [Emotional Wellness During the Holidays: 21 Survival Tips](https://corelifemd.com/app-posts/emotional-wellness-during-the-holidays-21-survival-tips/) - With Thanksgiving marking the official start of the holiday season, ideas of joy and togetherness abound. But for many people, the holidays can bring complicated emotions and stress for a variety of reasons. Taking control of your emotional wellness during the holidays can help you feel better and find the season more enjoyable. If you - [Understanding the Impact of Anxiety on Weight](https://corelifemd.com/app-posts/understanding-anxiety-and-weight/) - A certain level of anxiety is normal, and even healthy, in helping us avoid danger and stay safe. However, when the symptoms become persistent or intrusive, it is not only exhausting, but anxiety can impact your weight and overall health. The impact of anxiety on weight has been well-documented, but how do you know if - [Sleep and Your Mental Health](https://corelifemd.com/app-posts/sleep-and-mental-health/) - Happiness is waking up, looking at the clock, and finding out that you still have two hours left to sleep, stated by American Cartoonist Charles M. Shulz. Sleep may feel like a welcome break to the day, a refreshing recharge, an inconvenient use of time, or an ever-elusive need. Sleep can impact your mental health - [The Impact of Diaphragmatic Breathing](https://corelifemd.com/app-posts/the-impact-of-diaphragmatic-breathing/) - Do you find yourself worrying or stressed? Are you experiencing panic attacks when you leave the house? Did you know a simple strategy called Diaphragmatic Breathing can help resolve these problems? Understanding the Sympathetic System Our bodies have a system to help us deal with emergencies, the sympathetic system, also known as the “fight or - [Self-Compassion](https://corelifemd.com/app-posts/self-compassion/) - “The recognition and clear seeing of suffering…feelings of kindness for people who are suffering, so that the desire to help – to ameliorate suffering – emerges… recognizing our shared human condition, flawed and fragile as it is.” - Kristen Neff’s definition of compassion Two leading researchers in the field of self-compassion, Paul Gilbert and Kristen - [The Connection Between Mental Health and Obesity](https://corelifemd.com/app-posts/the-connection-between-mental-health-and-obesity/) - Like most chronic diseases, obesity is influenced by many factors including mental health. Understanding the connection between mental health and obesity can help you along your journey to a healthier life. Depression, Anxiety, and Obesity Depression and anxiety are two of the most common conditions associated with obesity. People living with obesity may experience: Low - [Why Sleep Matters](https://corelifemd.com/app-posts/why-sleep-matters/) - Research tells us that focusing on two factors, diet and exercise, is the key to having a successful weight loss journey. However, in recent years we have learned other factors like sleep and focusing on mental health are also needed. Sleep relieves tiredness and is a valuable part of maintaining your mental and physical health. - [Is an Eating Disorder Causing My Weight Gain?](https://corelifemd.com/app-posts/is-an-eating-disorder-causing-my-weight-gain/) - Living with excess weight or obesity is already difficult, and if you have been fighting your body weight for a while (or maybe your whole life), the guilt and shame you may have experienced from weight stigma, judgment, or teasing can make you start to question your own ability to understand and manage your relationship - [Being Realistic in your Health Journey](https://corelifemd.com/app-posts/being-realistic-in-your-health-journey/) - Let’s get real about being realistic. Being realistic means having a practical and achievable view of things. In the context of healthcare, being realistic means setting achievable health goals that are tailored to your individual needs and circumstances. It involves understanding your limitations and working towards achievable goals at a pace that is sustainable and - [Health at Every Size: How Weight Stigmas Affect Mental Health](https://corelifemd.com/app-posts/health-at-every-size-how-weight-stigmas-affect-mental-health/) - Let’s start by defining stigma. Stigma refers to a negative attitude or belief that a person is different, inferior, or undeserving of respect. It can be based on a variety of characteristics and can have a significant impact on well-being, including mental health, by contributing to isolation, low self-esteem, and even physical health. Weight stigma - [ADHD and Anxiety - What’s The Difference?](https://corelifemd.com/app-posts/adhd-and-anxiety-whats-the-difference/) - Understanding the differences between ADHD and Anxiety and how that can impact your weight loss journey. Attention-Deficit/Hyperactivity Disorder (ADHD) and Anxiety can look very similar on the surface. Both have some overlapping symptoms, such as trouble concentrating and restlessness. However, they are different and can have varying effects on a person’s ability to stay motivated - [The Surprising Benefits of Gardening on Mental Health](https://corelifemd.com/app-posts/the-surprising-benefits-of-gardening-on-mental-health/) - Do you look forward to getting outside once the weather starts to get warmer? Are you excited to see plants, flowers, and vegetables become available in local stores and farmers markets? It’s likely that these signs of spring help to mentally bring you out of a dreary winter feeling, provide hope of renewal and growth, - [Nurturing your well being: The Power of Self Care](https://corelifemd.com/app-posts/nurturing-your-well-being-the-power-of-self-care/) - What do you do when you are overwhelmed? Are you always putting others before yourself? Making Time for Yourself It may seem like self-care is selfish, taking you away from other duties and people who depend on you. Self-care is not selfish but rather an essential part of maintaining a balanced and fulfilling life. By - [Promoting Well-being: 6 Mindfulness Activities for Teens and Kids](https://corelifemd.com/app-posts/6-mindfulness-activities-for-kids/) - In today's fast-paced world, mindfulness has become an invaluable tool for promoting emotional well-being and managing stress, especially for teens and kids. This practice encourages individuals to stay present and focused on the moment, which can contribute to a healthier lifestyle. In this blog post, we'll explore six mindfulness activities for teens and kids that - [Managing Snacking Urges with Urge Surfing](https://corelifemd.com/app-posts/urge-surfing/) - Snacking urges can be relentless. They often strike when we least expect them and tempt us to veer off course from our healthy eating goals. It's a common struggle, but there's a powerful technique that can help you navigate these urges effectively: urge surfing. Derived from mindfulness practices, urge surfing is a method that allows - [It’s All In The Sauce! Healthy Alternatives To Store Bought Tomato Sauce](https://corelifemd.com/app-posts/its-all-in-the-sauce-healthy-alternatives-to-store-bought-tomato-sauce-2/) - Most of us like tomato sauce as a topper for pasta and pizza or baked into some favorite dishes like lasagna but did you know that many store-bought sauces contain a lot of hidden sugars? For a 2000-calorie daily diet, only 50 grams of sugar are recommended. They can be hiding in lots of places, - [Not Your Typical Coffee](https://corelifemd.com/app-posts/not-your-typical-coffee/) - Makes 1 serving Ingredients 1/3 cup cold coffee/espresso 1/3 cup milk (I use whole, grass-fed) 1/4 cup full-fat Greek yogurt 1/2 - 1 Tbsp cocoa powder (unsweetened) 1/2 Tbsp honey 2 handfuls fresh spinach (about 2 cups) 1 banana, in chunks and frozen Instructions Add ingredients to blender: Add all the ingredients to your blender - [Breakfast Power Bowl](https://corelifemd.com/app-posts/breakfast-power-bowl/) - Ingredients ½ cup Greek Yogurt, plain (I use grass-fed, full-fat) 1 Tbsp chia seeds Drizzle of maple syrup (about 1 tsp) 1 Tbsp dark chocolate chips, chopped or mini chips 2 Tbsp pistachios, unsalted, chopped 1 blood orange, peeled and cut into bite-size pieces Instructions Mix yogurt and chia seeds: Stir together the yogurt, chia - [The Healthiest Muffins, Ever](https://corelifemd.com/app-posts/the-healthiest-muffins-ever/) - Makes 24 large muffins; can be frozen after baking and thawed or rewarmed in the oven Ingredients 2 ½ cups whole wheat pastry flour (or all-purpose, but the whole wheat has more fiber and nutrients!) 3 Tbs honey ½ cup sugar (I use can sugar or coconut sugar for less processing and more minerals) 2 - [Buffalo Hummus](https://corelifemd.com/app-posts/buffalo-hummus/) - Makes approximately 2 cups Ingredients 1 15-oz can chickpeas, drained and rinsed (about 1 1/2 cups of cooked chickpeas, if you're cooking them yourself) 1/2 tsp cumin 1/2 tsp paprika Sprinkling of salt (adjust according to your taste preference) 2 cloves garlic, or 2 tsp minced garlic 2 TBS tahini 1 TBS hot sauce (any - [Spicy Chicken Pizza](https://corelifemd.com/app-posts/spicy-chicken-pizza/) - Ingredients 1 cup non-fat plain Greek yogurt 1 cup all purpose flour 1.5 tsp baking powder 1/2 cup tomato sauce 1/2 TB hot sauce (optional) 1 jalapeño pepper, sliced (or 2 TB pickled jalapeños) 4 cherry tomatoes, sliced 1 cup fresh spinach 1/2 red onion, thinly sliced 1 cup part skim mozzarella cheese 3 oz - [Peanut Butter Banana Bites](https://corelifemd.com/app-posts/peanut-butter-banana-bites/) - Ingredients 2 bananas, of similar size 4 TB PB Fit powder, mixed with water to make peanut butter 14g (about 2 pieces) semi-sweet baker's chocolate, melted Instructions Prepare the baking sheet: Line a baking sheet with parchment paper. Slice the bananas: Slice each banana into 16 equal pieces. Assemble the bites: Spread peanut butter onto - [Pumpkin Muffies](https://corelifemd.com/app-posts/panera-bread-copycat-muffins/) - Makes 30 Muffies Ingredients 1 box spice cake mix 1, 15 ounces can pumpkin, unsalted 4 egg whites Instructions Preheat the oven: Preheat your oven to 350°F and grease your cookie sheets. Separate the eggs: Separate 4 egg whites from the yolks. Beat the egg whites with a fork in a bowl until they are - [Stuffed Peppers](https://corelifemd.com/app-posts/stuffed-peppers-2/) - Makes approximately 1 serving ⋅ Adapted from The American Heart Association Ingredients: 4 bell peppers (any color) 3/4 lb. lean, ground turkey 1/2 medium onion (chopped) 1/2 cup uncooked brown rice 14.5 oz. canned, no-salt-added, diced tomatoes 1 clove fresh, minced garlic (or 1 teaspoon garlic minced from jar) 1 tsp. reduced-sodium Italian seasoning (lowest - [Oatmeal Stuffed Breakfast Apples](https://corelifemd.com/app-posts/oatmeal-stuffed-apples/) - Ingredients 6 apples 2 cusp old fashioned oats 1.5 cups skim milk 1.5 cups water 2 cups egg whites 1 tsp stevia 1 tsp cinnamon 1 Tbsp butter 1/4 cup pecans (chopped) 1 Tbsp maple syrup Instructions Preheat the oven: Preheat your oven to 400°F. Prepare the apples: Cut the tops off the apples, core - [Hummus](https://corelifemd.com/app-posts/hummus-2/) - Makes approximately 14 servings • Adapted from The Mayo Clinic Ingredients 2 cans (16 ounces each) of reduced-sodium chickpeas, rinsed and drained except for 1/4 cup of liquid 1 tablespoon extra-virgin olive oil 1/4 cup lemon juice 2 garlic cloves, minced 1/4 teaspoon cracked black pepper 1/4 teaspoon paprika 3 tablespoons tahini (sesame paste)* 2 - [Quinoa Stuffed Peppers](https://corelifemd.com/app-posts/quinoa-stuffed-peppers-2/) - Makes approximately 4 servings ⋅ Adapted from the Mayo Clinic Ingredients 1 cup uncooked quinoa 1 tablespoon olive oil 1 cup chopped zucchini 2 cups chopped tomato 1/2 cup chopped onion 1 stalk celery, chopped 2 tablespoons chopped walnuts 3 garlic cloves, chopped 2 teaspoons chopped fresh thyme 1 teaspoon salt 1/2 teaspoon ground black - [Soft Tacos with Vegetables](https://corelifemd.com/app-posts/soft-tacos-with-vegetables-2/) - Makes approximately 4 servings ⋅ Adapted from the Mayo Clinic Ingredients: 1 tablespoon olive oil 1 medium red onion, chopped (about 1 cup) 1 cup diced yellow summer squash 1 cup diced green zucchini 3 large garlic cloves, minced 4 medium tomatoes, seeded and chopped (about 2 cups) 1 jalapeno chili, seeded and chopped 1 - [Indian Spiced Pumpkin-Apple Soup](https://corelifemd.com/app-posts/indian-spiced-pumpkin-apple-soup-2/) - Makes approximately 4 servings ⋅ Adapted from The Mayo Clinic Ingredients: 1 teaspoon canola or corn oil 2 peeled apples, such as Fuji or Gala, chopped into 1-inch pieces 1 medium onion, chopped into 1-inch pieces 1/4 cup water, up to 1/4 cup water and 1/2 cup water, divided use 2 cups canned solid-pack pumpkin - [Lemon-Garlic Salmon Foil Packet with Green Beans and Potatoes](https://corelifemd.com/app-posts/lemon-garlic-salmon-foil-packet-2/) - Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients 1 pound new potatoes, halved lengthwise and thinly sliced into 1/8-inch slices 2 teaspoons minced garlic 1 pound green beans, trimmed 2 tablespoons canola or corn oil 1/4 teaspoon salt 1/4 teaspoon pepper 4 skinless salmon fillets (about 4 ounces each) 8 lemon slices - [Butternut Squash Soup](https://corelifemd.com/app-posts/butternut-squash-soup-2/) - Makes approximately 1 servings Ingredients: 2 tablespoons extra-virgin olive oil 1 large yellow onion, chopped ½ teaspoon sea salt 1 (3-pound) butternut squash, peeled, seeded, and cubed 3 garlic cloves, chopped 1 tablespoon chopped fresh sage ½ tablespoon minced fresh rosemary 1 teaspoon grated fresh ginger 3 to 4 cups vegetable broth Freshly ground black - [Tilapia Fish Tacos](https://corelifemd.com/app-posts/tilapia-fish-tacos-2/) - Makes approximately 4 servings Ingredients: 1 teaspoon ground cumin 1 teaspoon chipotle chili powder ½ teaspoon smoked paprika ½ teaspoon garlic powder ¾ teaspoon salt, divided 1 ¼ pounds tilapia fillets (about 3 fillets), patted dry 2 tablespoons canola oil 3 cups shredded coleslaw mix ⅓ cup thinly sliced radishes (about 2 medium) 2 ½ - [Grilled Chicken with Vegetables](https://corelifemd.com/app-posts/grilled-chicken-with-vegetables-2/) - Makes approximately 4 servings Ingredients: 1 1/2 teaspoons dried basil, crumbled 1 1/2 teaspoons garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper 1 teaspoon grated lemon zest 1 tablespoon fresh lemon juice 2 teaspoons olive oil (extra virgin preferred) 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded 1 small - [Broccoli Cheddar Soup](https://corelifemd.com/app-posts/broccoli-cheddar-soup/) - Ingredients 4 TB (1/2 stick) butter 1 white onion, diced 2 cloves minced garlic 1 cup flour 4 cups chicken bone broth 2 cups skim milk 4 cups chopped broccoli 2 cups shredded carrots 2 cups low fat cheddar cheese Salt, pepper, garlic powder to taste Pinch of cayenne (optional) Instructions Prep the veggies: Finely - [Cranberry & Apple Oatmeal Bake](https://corelifemd.com/app-posts/cranberry-apple-oatmeal-bake/) - Serving Size: 1 Square Ingredients 2 cups of oatmeal 1 tsp of baking powder 1/4 cup brown sugar 1 tsp cinnamon 2 apples peeled and diced 2 eggs 2 cups of milk of your choice 1/2 tsp vanilla extract 2 tbsp melted oil (coconut oil or vegan butter) 2 tbsp of maple syrup 1/2 cup - [Pumpkin Seed No-Bake Power Bites](https://corelifemd.com/app-posts/pumpkin-seed-no-bake-power-bites/) - Ingredients DRY INGREDIENTS 1 cup raw pumpkin seeds 2 cups old fashioned rolled oats 1/4 cup wheat germ 4 Tbsp flax meal 4 Tbsp flax seed 1/4 cup dark chocolate chips WET INGREDIENTS 1 cup canned purée pumpkin 3 Tbsp coconut oil 1 1/2 cup peanut butter 1 tsp vanilla 1/4 cup agave sweetener or - [Crab Fried Rice Re-Made](https://corelifemd.com/app-posts/crab-fried-rice-re-made/) - Serves 2-4 Ingredients 1 cup sushi rice (best if you soak in cold water overnight) ½-1 fresh head of cauliflower, processed into “rice” or riced on a cheese grater ½ - 1 small bell pepper, finely diced 1 small onion, diced 1-2 tsp minced garlic 1 Tbsp pickled jalapeño, finely diced 1-2 Tbsp Oil 3-4 - [Cake Batter…for Breakfast?!](https://corelifemd.com/app-posts/cake-batterfor-breakfast/) - Makes about 3 servings Ingredients Pudding 6 Tbsp chia seeds 1 cup milk of choice (I used grass-fed whole milk) 1/4 cup almond butter (unsalted, no sugar added) 1/4 cup oats 6 Medjool dates, well chopped and pitted 1 tsp vanilla extract 1/4 tsp almond extract 3 heaping Tbsp of collagen hydrolysate (optional, but adds a - [Chocolate Milk Reimagined](https://corelifemd.com/app-posts/chocolate-milk-reimagined/) - Ingredients 1 cup whole milk 1 1/2 Tbsp cocoa powder, unsweetened 1 1/2 cups raw spinach 1 Tbsp maple syrup Splash of vanilla Dash of salt Several ice cubes Instructions Add ingredients to blender: Place all the ingredients in a blender. Blend: Blend until smooth and frothy. Serve: Enjoy your drink! Quick and easy! Want - [Light Tex Mex Shrimp Wonton Cups](https://corelifemd.com/app-posts/light-tex-mex-shrimp-wonton-cups-2/) - Makes approximately 24 mini wontons Ingredients 24 wonton wrappers 2 Tbsp olive oil 24 medium shrimp peeled and deveined 1/2 tsp salt 1 teaspoon chili powder 2 limes juiced Non-Stick Cooking Spray 1/2 c. guacamole 1/2 c. pico de gallo 2 Tbsp chopped chives Instructions Preheat the oven: Set your oven to 350°F (175°C). Prepare the wonton wrappers: Lightly spray wonton wrappers with non-stick cooking spray. Place them in 24 mini - [Diabetic Friendly Fruitcake](https://corelifemd.com/app-posts/diabetic-friendly-fruitcake-2/) - Makes approximately 12 servings • Adapted from The Mayo Clinic Ingredients 2 cups assorted chopped dried fruit, such as cherries, currants, dates, or figs 1/2 cup unsweetened applesauce 1/2 cup crushed pineapple packed in juice, drained Zest and juice of 1 medium orange Zest and juice of 1 lemon 1/2 cup unsweetened apple juice 2 tablespoons - [Low Sodium Potato Salad](https://corelifemd.com/app-posts/low-sodium-potato-salad-2/) - Makes approximately 8 servings • Adapted from The Mayo Clinic Ingredients 1 pound of potatoes, diced and boiled or steamed 1 large yellow onion, chopped (1 cup) 1 large carrot, diced (1/2 cup) 2 ribs celery, diced (1/2 cup) 2 tablespoons minced fresh dill (or 1/2 tablespoon dried) 1 teaspoon ground black pepper 1/4 cup - [Loaded Cucumber & Avocado Sandwich](https://corelifemd.com/app-posts/loaded-cucumber-avocado-sandwich-2/) - Makes approximately 1 servings ⋅ Adapted from EatingWell.com Ingredients: 3 tablespoons shredded extra-sharp Cheddar cheese 2 tablespoons ricotta cheese 4 teaspoons finely sliced chives 2 teaspoons lemon juice Ground pepper to taste 2 slices whole-wheat sandwich bread, lightly toasted ⅓ cup thinly sliced cucumber ¼ cup thinly sliced red bell pepper ⅓ avocado, sliced Instructions: Stir - [White Bean and Quinoa Burgers with Avocado](https://corelifemd.com/app-posts/quinoa-burgers-2/) - Serving size: 1 burger Ingredients Cooking spray 1 15.5-ounce can of no-salt-added cannellini beans, rinsed and drained 1 medium avocado, halved, and 1/2 medium avocado, cut into 5 slices 1 large egg 1 teaspoon garlic powder 1 teaspoon smoked paprika OR 1 teaspoon sweet paprika 1 teaspoon salt-free chili powder 1/2 teaspoon ground cumin 1/8 - [Slow-Cooker French Onion Soup with Gruyère Toasts](https://corelifemd.com/app-posts/slow-cooker-french-onion-soup-with-gruyere-toasts-2/) - Makes approximately 8 servings Ingredients: Cooking spray 10 cups vertically sliced onions (from 5 onions) 2 tablespoons unsalted butter, melted ½ teaspoon black pepper 6 cups unsalted beef stock ¼ cup dry Marsala wine 1 teaspoon chopped fresh thyme, plus more for garnish ¾ teaspoon kosher salt 12 ounces whole-wheat baguette (see Tip), cut into - [Chipotle Chicken Quinoa Burrito Bowl](https://corelifemd.com/app-posts/chipotle-chicken-quinoa-burrito-bowl-2/) - Makes approximately 4 servings Ingredients: 1 tablespoon finely chopped chipotle peppers in adobo sauce 1 tablespoon extra-virgin olive oil ½ teaspoon garlic powder ½ teaspoon ground cumin 1 pound boneless, skinless chicken breast ¼ teaspoon salt 2 cups cooked quinoa 2 cups shredded romaine lettuce 1 cup canned pinto beans, rinsed 1 ripe avocado, diced - [Shoulder Restoration 5](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-3/) - At CoreLife, we're committed to enhancing total health through our multidisciplinary approach, encompassing nutrition, fitness, behavioral health, and medical oversight. Join us for Shoulder Restoration 5, where our expert trainers guide you through effective techniques to promote shoulder mobility, stability, and overall wellness. Elevate your fitness journey with CoreLife – your trusted partner in achieving - [Shoulder Restoration 4](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-4/) - At CoreLife, we're dedicated to fostering holistic well-being through our multidisciplinary approach, blending nutrition, fitness, behavioral health, and medical oversight. Join us for this invigorating session, where our expert trainers guide you through specialized routines aimed at enhancing shoulder mobility and resilience. Prioritize your health with CoreLife and let us empower you on the path - [Resistance Bands - Shoulders](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-17/) - Join CoreLife Healthcare as we guide you through a dynamic workout designed to sculpt and strengthen your shoulders. These versatile resistance band exercises target key muscle groups, offering an effective and accessible way to enhance your shoulder strength and stability. Whether you're a fitness enthusiast or a beginner, our expert-led session provides step-by-step instructions for - [Resistance Bands - Lower Body](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-11/) - At CoreLife, we believe in versatility and effectiveness, and this workout is suitable for all fitness levels. In this comprehensive session, our expert trainers guide you through a series of dynamic exercises specifically crafted to target and sculpt your lower body muscles. Utilizing resistance bands, we bring you a workout that not only strengthens but - [High Intensity At Home 1](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-5/) - At CoreLife, we believe in making fitness accessible without compromising effectiveness. Join us for a high-energy, full-body workout that will challenge and invigorate you. Whether you're a fitness enthusiast or just starting your journey, our expert trainers guide you through a series of exercises designed to boost your endurance, strength, and overall fitness levels. Take - [High Intensity At Home 2](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-6/) - Our expert trainers have crafted a session that combines strength, cardio, and endurance exercises to elevate your fitness levels. At CoreLife, we're committed to bringing the gym experience to you, making sure every workout counts. Whether you're a seasoned fitness enthusiast or just starting your fitness journey, this high-intensity session is designed for all levels. - [High Intensity At Home 3](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-7/) - Join our expert trainers as they guide you through a series of high-intensity exercises, meticulously crafted to deliver a challenging yet rewarding fitness experience. At CoreLife, we're dedicated to making fitness accessible without compromising on results. Whether you're a seasoned fitness enthusiast or just getting started, this session caters to all levels, ensuring a powerful - [Treadmill - High Intensity](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-8/) - At CoreLife, we believe in pushing boundaries and maximizing results, and this high-intensity workout is no exception. Whether you're a seasoned runner or new to the treadmill, our carefully curated routine is designed to challenge your endurance, boost your metabolism, and leave you feeling invigorated. Join us as we turn the treadmill into a powerful - [Treadmill - Moderate Intensity](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-9/) - Discover the perfect balance between challenge and comfort as our expert trainers guide you through a session designed to boost cardiovascular health and overall well-being. At CoreLife, we understand the importance of incorporating moderate intensity exercises into your routine for long-term success. Whether you're a fitness enthusiast looking for a solid cardio workout or someone - [Treadmill - Low Intensity](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-10/) - Join our expert trainers as they guide you through a low-intensity routine designed to promote cardiovascular health and overall well-being. At CoreLife, we believe in making fitness inclusive for everyone, and this workout is perfect for beginners, those recovering from injury, or anyone looking for a milder yet beneficial exercise option. Embrace the rhythm of - [Ankle Mobility 1](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-11-2/) - "Ankle Mobility Workout 01"! In this specialized session, our expert trainers guide you through a series of targeted exercises designed to improve ankle mobility and flexibility. Join us as we focus on exercises that promote strength, stability, and increased range of motion in your ankles. At CoreLife, we understand the importance of mobility in your - [Flexibility 4](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-11-3/) - In this enriching session, our expert trainers lead you through a series of dynamic stretches and exercises designed to enhance your overall flexibility. At CoreLife, we believe that flexibility is a cornerstone of overall wellness, contributing to improved posture, reduced muscle tension, and enhanced athletic performance. - [Flexibility 3](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-11-4/) - Whether you're a seasoned fitness enthusiast or just starting your flexibility journey, this workout is tailored to accommodate all levels of expertise. In "Flexibility Workout 3," we emphasize targeted stretches for various muscle groups, fostering improved flexibility, and helping you achieve a greater sense of fluidity in your movements. At CoreLife, we understand the importance - [Flexibility 1](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-11-5/) - Whether you're a seasoned fitness enthusiast or just beginning your flexibility journey, this workout caters to all levels. "Flexibility Workout 1" focuses on unlocking the potential of your muscles and joints, promoting suppleness, and increasing your overall range of motion. At CoreLife, we understand that flexibility is a cornerstone of holistic well-being, contributing to improved - [Flexibility 2](https://corelifemd.com/app-posts/strength-training-101-building-a-solid-foundation-2-12-11-6/) - In "Flexibility Workout 2," we focus on a diverse range of dynamic stretches and exercises, targeting various muscle groups to enhance overall flexibility. Whether you're a seasoned practitioner or just starting your flexibility journey, this workout is tailored to accommodate all levels of fitness. Improve your range of motion, promote joint health, and experience the - [MSG - How Dangerous Is It?](https://corelifemd.com/app-posts/msg-how-dangerous-is-it/) - Monosodium glutamate is a sodium slat of the common amino acid, glutamic acid. Glutamic acid is naturally present not only in our bodies, but in a number of foods, including tomatoes and cheese. A Japanese professor extracted glutamate from seaweed broth and determined that this component provided a savory taste to the soup. In taste-bud - [Cranberry & Apple Oatmeal Bake](https://corelifemd.com/app-posts/cranberry-apple-oatmeal-bake-2/) - Serving Size: 1 Square Total Time: 1 Hours 30 Minutes Calories: 398 Calories Ingredients 2 cups of oatmeal 1 tsp of baking powder 1/4 cup brown sugar 1 tsp cinnamon 2 apples peeled and diced 2 eggs 2 cups of milk of your choice 1/2 tsp vanilla extract 2 tbsp melted oil (coconut oil or - [5 Step Quesadilla](https://corelifemd.com/app-posts/5-step-quesadilla/) - Yields: 4 Servings TotalTime: 1 Hours 10 Minutes Calories: 250 per piece Ingredients 4 cups spinach, chopped 1 can refried beans, 15.9 oz 1 can chicken, breast meat, 12.5 oz, drained****Optional 1 ¼ cup shredded cheddar cheese 5 tortillas, 10 inches, 100% whole grain Directions Step 1: In a large bowl combine all ingredients except - [Peanut Butter Banana Bites](https://corelifemd.com/app-posts/peanut-butter-banana-bites-2/) - Yields: 4 Servings (1 serving = 4 'bites') Total Time: 20 Minutes Prep 4 hours in Freezer Calories: 86 Calories Ingredients 2 bananas, of similar size 4 TB PB Fit powder, mixed with water to make peanut butter 14g (about 2 pieces) semi-sweet baker's chocolate, melted Directions Step 1: Line a baking sheet with parchment - [Oatmeal Stuffed Breakfast Apples](https://corelifemd.com/app-posts/oatmeal-stuffed-apples-2/) - Yields: 6 Servings (1 serving = 1 apple) Total Time: 0 Hours 45 Minutes Calories: 233 Calories Ingredients 6 apples 2 cusp old fashioned oats 1.5 cups skim milk 1.5 cups water 2 cups egg whites 1 tsp stevia 1 tsp cinnamon 1 Tbsp butter 1/4 cup pecans (chopped) 1 Tbsp maple syrup Directions Step 1: - [Surprising Smoothie Boosters](https://corelifemd.com/app-posts/surprising-smoothie-boosters/) - I’ve discussed the virtues of smoothies a few times before. They are a great way to sneak in a LOT of nutrition without compromising taste or spending a lot of time in the kitchen. Smoothies are one of my absolute favorite ways to incorporate more veggies and healthy fats into your diet. I wanted to - [Backpack Snacks](https://corelifemd.com/app-posts/backpack-snacks/) - It’s back to school season, and that means extra snack needs for your little ones. I’ve said before and will say again, make healthy eating a family affair. There is no age limit on learning to eat right. So, not only will these snacks make awesome, healthy, filling additions to your kids’ lunches and backpacks, - [Roasted Chickpeas](https://corelifemd.com/app-posts/7719-2-2/) - Makes approximately 4 servings · Adapted from Delish.com Ingredients: 1 (15-oz.) can of chickpeas, drained and rinsed 1 tbsp. vegetable oil 1/2 tsp. kosher salt For Seasoning: 1 tsp. cumin 1 tsp. chili powder 1/2 tsp. dried oregano Instructions: Preheat the oven to 350°. Pour chickpeas onto a baking sheet in an even layer. When - [Pan Seared Salmon](https://corelifemd.com/app-posts/pan-seared-salmon-2/) - Serves 4 • Adapted from Well Plated (wellplated.com) Ingredients 4 (6 to 8 oz) salmon fillets (skin on) 1/2 tsp kosher salt 1/4 tsp ground black pepper 1 tbsp unsalted butter 1/2 tsp cooking oil - either canola, grapeseed, avocado, or another high smoke point cooking oil 1 lemon (cut into wedges) Optional: Chopped fresh - [Italian Pasta Salad](https://corelifemd.com/app-posts/italian-pasta-salad-2/) - Ingredients FOR THE PASTA SALAD: 2 cups whole wheat penne, cooked 2 cups canned chickpeas, drained and rinsed 1 cup chopped orange bell pepper, can sub. red, yellow, or green. 3/4 cup sliced cherry tomatoes 1/2 cup chopped red onion 1/2 cup mozzarella cheese, cut into small cubes 1/4 cup olives, pitted and chopped arugula, optional FOR THE EASY ITALIAN DRESSING: 1/4 cup extra virgin olive oil 3 tablespoons red wine vinegar 3 teaspoons Italian seasoning 1 clove of garlic, minced 1/2 teaspoon honey Instructions: - [Tuna Salad with Hummus](https://corelifemd.com/app-posts/tuna-salad-with-hummus-2/) - Makes approximately 4 Servings · Adapted from Hannah Magee Ingredients: 12 oz flaked light tuna, drained 1 stalk celery, finely chopped 2 tbsp diced red onion 1 medium dill pickle, finely chopped 1/2 cup original hummus 1 tsp dijon mustard 1 tsp dill pickle juice(optional) 1/4 tsp sea salt, or to taste 1/4 tsp black - [Snack Attack](https://corelifemd.com/app-posts/snack-attack/) - Many people do a great job at meals, but impair their weight loss and health success through excessive or unhealthy snacking. To make snacks work for you and add to your nutritional intake for the day, rather than derail your otherwise great diet, remember to include fat and/or protein with every snack, not JUST carbs. - [Homemade Healing Stock](https://corelifemd.com/app-posts/homemade-healing-stock/) - Stock is….amazing. Not only does it make soups, rice, and quinoa better, elevating the taste in seconds, but it packs a major nutritional punch, too. With cold season upon us, keeping yourself stocked on healing, immunity boosting foods is essential, especially if you have kiddos! This is a great place to use up all sorts - [Simple, Healthy Frozen Treats](https://corelifemd.com/app-posts/simple-healthy-frozen-treats/) - Sweet cravings are one of the most common obstacles I hear. I, too, am not immune from a major sweet tooth. I’m a big believer that purposefully and stubbornly resisting a craving will ultimately result in overindulging on the craved food or binging on all sorts of other foods in an attempt to compensate. In - [Pizza, It’s What’s For Dinner](https://corelifemd.com/app-posts/pizza-its-whats-for-dinner/) - When you think of “health” food, pizza is probably not the first thing to come to mind. While pizza can certainly be and often is far from nutritious, if done right, it can be a fairly balanced meal and actually provide a good amount of nutrition. Here are some tips to make pizza a healthier, - [Baked Chicken Parmesan with Spaghetti Squash](https://corelifemd.com/app-posts/chicken-parmesan-spaghetti-squash/) - Yields: 8 Servings Total Time: 1 Hour 15 Minutes Calories: 353 Calories Ingredients For the chicken: 3/4 cup whole wheat panko or almond meal 3 TB grated parmesan cheese 2 eggs 4 large chicken breasts (about 8oz each), cut in half lengthwise 8 slices low fat provolone cheese For the spaghetti squash: 1 large - [Pumpkin Parfait Dessert](https://corelifemd.com/app-posts/pumpkin-parfait/) - Yields: 1 Serving Total Time: 0 Hours 45 Minutes Calories: 205 Calories Ingredients 1/2 cup canned pure pumpkin 1/8 tsp pumpkin pie spice 2 no-calorie sweetener packets 1/2 tsp cup light/low-fat ricotta cheese 1/4 tsp vanilla extract 1/8 tsp cinnamon 2 low-fat honey graham crackers (1/2 sheet), crushed Directions Step 1: In a small bowl, - [Pumpkin Parfait Dessert](https://corelifemd.com/app-posts/pumpkin-parfait-2/) - Yields: 1 Serving Total Time: 0 Hours 45 Minutes Calories: 205 Calories Ingredients 1/2 cup canned pure pumpkin 1/8 tsp pumpkin pie spice 2 no-calorie sweetener packets 1/2 tsp cup light/low-fat ricotta cheese 1/4 tsp vanilla extract 1/8 tsp cinnamon 2 low-fat honey graham crackers (1/2 sheet), crushed Directions Step 1: In a small bowl, - [Healthy Packed Lunch Recipes](https://corelifemd.com/app-posts/8093-2-2/) - As the school bells chime and the backpacks are dusted off, it's that time of year again – back to school! For parents and students alike, the return to the classroom comes with the daily challenge of preparing delicious and nutritious packed lunches. But fear not, because we've got you covered! In this blog post, - [Pizza, It’s What for Dinner](https://corelifemd.com/app-posts/pizza-its-what-for-dinner/) - Pizza probably isn’t what you think of when you think of “healthy” food. But, that doesn’t have to be the case. Like many “comfort” or “junk” foods, there are ways to make these treats a more regular – and even nutritious – part of your diet. Here are my favorite tips for making pizza healthier, - [3 Steps toward Better Nutrition](https://corelifemd.com/app-posts/3-steps-toward-better-nutrition/) - Trying to change your nutrition can be a daunting task. When you’ve been eating one way for most of your life, even if you know how you should be eating and have the resources to do so, it’s still quite an adjustment. For some clients, going cold-turkey is the best way. These clients find that - [Breakfast, Fast-food Style](https://corelifemd.com/app-posts/breakfast-fast-food-style/) - Last week we talked about fast-food options for dinner. I know I’ve talked a lot in the past about the importance of breakfast, and really, all your meals count. So, with that in mind, I thought this week we’d take a look at some fast-food breakfast options that, again, aren’t the “best” choice, but certainly - [Three Ways to Get Dinner on the Table Fast](https://corelifemd.com/app-posts/three-ways-to-get-dinner-on-the-table-fast/) - At the end of the day, most of us are tired, ready to relax, and not eager to take on all the chores in store for the evening. Dinner can often become an after thought or be relegated to fast food or junk in an effort to simply get it done. Here are three ways - [Power Up Your Breakfast](https://corelifemd.com/app-posts/power-up-your-breakfast/) - One of the meals clients seem to have the most trouble with is breakfast. Whether it’s a lack of hunger, lack of time, or lack of motivation or inspiration, breakfast is the meal the is often skipped or given little attention. Breakfast, however, helps set the tone for the entire day. This is your first - [Make Summer Travel Healthy and Fun](https://corelifemd.com/app-posts/make-summer-travel-healthy-fun/) - Summer time. For many, this means road trips, weekend get-aways, flights to vacation spots. Travel can wreak havoc on your nutrition plans and wellness goals. Awkward schedules, limited resources, unpredictable meal times, slim offerings – all add up all to often to an impending junk food binge. Not only does poor eating on your travels - [Getting Back on the Wagon](https://corelifemd.com/app-posts/getting-back-wagon/) - Memorial Day weekend – barbecues, cook-outs, picnics, and food galore. If, despite my best efforts to provide some tips and tricks to avoid overdoing it on just such an occasion, you found yourself indulging a bit more than you should have, have no fear, all is not lost! Many times when we “fall off the - [Summer Sweets Recipe Round-up](https://corelifemd.com/app-posts/summer-sweets-recipe-round/) - There’s something about summertime that just makes desserts somehow more appealing. At least for me. No barbeque or lovely summer day seems complete without some sort of sweet treat. But, having just finished my no-added-sugar challenge (!), and talking with clients regularly about their excessive sugar intake, I know how important it is to be - [Full-Fat Dairy to Stay Slim?](https://corelifemd.com/app-posts/full-fat-dairy-stay-slim/) - Since about the 1950s, under the guidance of Ancel Keys, Americans have been told to fear fat, opting for fat-free or low-fat options whenever possible. This recommendation extended to dairy, evidenced easily by the vast number of fat-free/low-fat dairy products on the market and the very limited full-fat options. Skim milk, fat-free yogurt, fat-free cheese, - [Healthy Summer Eating](https://corelifemd.com/app-posts/healthy-summer-eating/) - The summer season is typically full of fresh fruits and vegetables, farmers markets, and local produce stands. It’s also full of BBQs, 4th of July and graduation parties, weddings, and any other number of festivities that can be anything but “healthy”. So, how do you make the most out of your summer and all it - [BBQ Survival Guide](https://corelifemd.com/app-posts/bbq-survival-guide/) - Summer cookouts are awesome. They’re also often very high in foods low in nutrition, but high in taste. The recent “menu” for a BBQ read something like this: “Burgers with buns, pasta salad, potato salad, chips, dessert. Everything with an italic is a simple carbohydrate. In other words, low nutrition, high sugar, and a basic - [Breakfast on the Go](https://corelifemd.com/app-posts/breakfast-on-the-go/) - Mornings are often hectic. Finding a way to fit in a healthy breakfast, or even more likely, grab one to go, can be nearly impossible. I wanted to give you some ideas for some quick, healthy breakfast recipes that you can eat on the way to work or enjoy with a cup of coffee at - [Give your Coffee a Boost](https://corelifemd.com/app-posts/give-coffee-boost/) - Unless you have an actual sensitivity to coffee/caffeine, like it triggers your heart burn or causes other indigestion, etc., I’m not one to say you have to cut all coffee. However, I will say that you should keep it to no more than 2 cups a day and avoid all that Frappa, whip, double - [Weight Loss and Your Gut](https://corelifemd.com/app-posts/weight-loss-gut/) - More and more research is being done on the gut microbiome, the community of bacteria and fungi found in your digestive tract. These microbes out number our human cells 10 to 1 and can contribute up to 5 lbs of one’s overall weight. These little organisms partake in digestion, nutrient absorption, immune function, neurotransmitter production, - [Veggie Power-Up](https://corelifemd.com/app-posts/veggie-power-up/) - Whether a New Year’s resolution, or just something you want to improve upon in your diet, adding veggies into your daily routine can sometimes feel quite daunting. Here are a few of my favorite ways to incorporate more veggies with ease, and many are probably things you’re already eating! 1) SOUPS! This time of year, - [Winter Tonic](https://corelifemd.com/app-posts/winter-tonic/) - This is one of my new favorite recipes to keep on hand for a soothing hot beverage to sip, to fight inflammation, and to boost the immune system. It’s easy to make and absolutely brimming with health-promoting ingredients. Both ginger and turmeric have extraordinary anti-inflammatory effects. Ginger has also been found to support a health - [Immune Boosters](https://corelifemd.com/app-posts/immune-boosters/) - It’s cold season! :( Unless you’re going to lock yourself away for the next 4+ months, chances are, you’re going to run into some nasty germs. So, assuming you’d like to still leave your house, here are my top 5 recommendations to help boost your immune system, both to help hopefully prevent getting sick, and - [Portion Distortion](https://corelifemd.com/app-posts/why-see-a-dietician/) - One of the quickest ways to help increase your nutrition and help with weight loss is portion control. We live in a society where our plates are huge, the helpings are plentiful, and our meals are typically eaten in a state of distraction. All of these things lend themselves to overeating without even knowing it. - [Eat Like a Dietitian – Breakfast Edition](https://corelifemd.com/app-posts/eat-like-a-dietitian-breakfast-edition/) - It’s easy to say “eat healthy”, but how that translates into your actual meal choices can be a bit more challenging. So, I wanted to give you a peek into my typical, go-to breakfasts to provide you with some tangible examples and some breakfast inspiration. Cake Batter Chia Seed Pudding - this is one of - [Eat Like a Dietitian – Lunch Edition](https://corelifemd.com/app-posts/eat-like-a-dietitian-lunch-edition/) - Lunch is my most difficult meal of the day. Between my newborn and my toddler, nap times and feeds, finding a moment to feed myself is nearly impossible. While my lunch time experience may be strikingly different from yours, I know for most people lunch is merely a meal to squeeze in between work in - [Eat Like a Dietitian, Kitchen Gadget Edition](https://corelifemd.com/app-posts/eat-like-a-dietitian-kitchen-gadget-edition/) - Having a well-equipped kitchen can help make meal prep easier and more fun. Here’s a list of my favorite, go-to kitchen goodies that help me make nutritious, delicious meals for myself and family every day. Blender – this is probably one of my most-used appliances (other than the fridge and stove!). Sauces, smoothies, chia seed - [Accountability](https://corelifemd.com/app-posts/accountability/) - One of the toughest parts of making changes is sticking with them. The first week or even month can often be “easy”. You’re pumped up, excited to make changes, to seize the day, to kick bad habits once and for all. But then, then the obstacles that led you astray in the first place start - [The Cost of Health](https://corelifemd.com/app-posts/the-cost-of-health/) - As some may know, Amazon recently acquired Whole Foods. There have been a few different articles discussing what changes and potential price cuts one can expect to see with the new collaboration. I saw a recent article that talked about how the cuts didn’t “compare” to what one can find at say an Aldi, Giant, - [Fighting Inflammation with Diet](https://corelifemd.com/app-posts/fighting-inflammation-diet/) - More and more research is confirming that chronic inflammation contributes to a myriad of disease states and general ill health. Stress, poor diet, inadequate hydration, excess weight, and lack of sleep all contribute to an increase in cortisol levels, insulin levels, and inflammation. While the body might be able to overcome one or two of - [Easy, Healthy-ish Summer Treats](https://corelifemd.com/app-posts/easy-healthy-ish-summer-treats/) - The summer is upon us and with it, barbecues, cook-outs, and picnics galore. When you’re enjoying a nice evening with friends, it can be easy to over indulge and mindlessly nibble on that second, maybe even third piece of pie or brownie. To help keep you from overdoing it, but still having a sweet summer, - [Supplementing your Nutrition](https://corelifemd.com/app-posts/supplementing-your-nutrition/) - In general, I advocate getting your nutrients from your food, not from supplements. This is for a few reasons: first, studies show that isolating nutrients from their natural, whole food state causes them to often interact differently (or not at all) in the body; second, many supplements are of low quality and not even absorbed - [Tired? Your Nutrition Might be the Problem (and Solution!)](https://corelifemd.com/app-posts/tired-your-nutrition-might-be-the-problem-and-solution/) - Most people in our society live a very fast-paced, stressful life. Lack of sleep, overwhelming demands on your time, long work hours, kids, house – it’s a recipe for chronic fatigue. And while these factors should certainly be examined and addressed, your nutrition could also be playing a vital role in the cycle. The good - [Eat Like a Dietitian – Meal Planning](https://corelifemd.com/app-posts/eat-like-a-dietitian-meal-planning/) - “Luck is when preparation meets opportunity”. Your success in many areas of your life, including your health, very much has to do with just this. “Luck” is often no more than being prepared for when an opportunity arises, planning to make concrete the hopes you have. Ok, so what does this have to do with - [Overcoming Obstacles](https://corelifemd.com/app-posts/1930-2/) - Making a change, any sort of change, comes with challenges. Even when the change is a good one (getting married, starting a family, buying your first home, getting a puppy), there are still stressors and pitfalls. Your journey to better health is no different. Just because you WANT to make a change, doesn’t mean it - [5 Ways to Make Avocado a Staple in Your Diet](https://corelifemd.com/app-posts/5-ways-make-avocado-staple-die/) - I mentioned in a recent post how important healthy fats are in your diet. Avocado is a great healthy fat option and a special one. Most fat sources offer little in the way of fiber, but avocado has a hefty dose of fiber AND counts as one of your fruit/veggie servings for the day! On - [A Personal Challenge](https://corelifemd.com/app-posts/a-personal-challenge/) - Although I always try to live be example, particularly when it comes to nutrition and exercise, sometimes the posts I write are more for clients and what I hear them wanting and needing, and less about me and how I personally approach health and nutrition. Today, however, is a bit different. I’ve decided to challenge - [Picnicking for Health](https://corelifemd.com/app-posts/picnicking-for-health/) - As the weather warms, Mother’s Day and Memorial Day approach, the desire to be outside for picnics and get togethers is on a lot of people’s minds. And while fresh air and the activity often associated with increased outdoor time is definitely good for your health, the food we tend to consume in such settings - [Fat, It's What's for Dinner?](https://corelifemd.com/app-posts/fat-whats-dinner/) - I’ve discussed before the importance of fat in one’s diet and the fact that fat does NOT make one fat. In fact, much recent research suggests that it is excess processed carbs that do far more damage to your weight and health than fats. But, an exploration for another day. What’s important is that we - [Fruit has Sugar, So Don’t Eat Fruit…Right?](https://corelifemd.com/app-posts/fruit-sugar-dont-eat-fruitright/) - I often get questions from clients and friends about fruit and it’s sugar content. One of the first things we often think of when we’re trying to improve our nutrition is how to cut out sugar. Sugar, so delicious, but so bad for you. Linked to increased risk of obesity, cancer, and numerous other disorders, - [In Case of Inclement Weather...No Excuses!](https://corelifemd.com/app-posts/in-case-of-inclement-weather-no-excuses/) - Making nutrition and fitness a priority is tough, even when circumstances are at their best. When snow, ice, or any number of other crazy weather conditions make your resources limited and your ability to get what you need or where you need nearly impossible, it can be next to impossible! Don’t let a change in - [Fueling for Exercise](https://corelifemd.com/app-posts/fueling-for-exercise/) - The nutrition needs of an avid exerciser are different depending on the goals. If you’re training for a marathon and trying to truly enhance and improve your performance, there’s one set of recommendations. If you’re trying to build muscle in a more body-builder sort of way, there’s another approach. And if you’re trying to lose - [How to Eat Away your Cold](https://corelifemd.com/app-posts/how-to-eat-away-your-cold/) - It’s that time of year. When runny noses, sore throats, coughs, and general ickyness threatens to intrude on your holiday plans and enjoyment. So, how can your fridge and pantry help curb or prevent a nasty round of seasonal sickness? First, eating nutritious, whole, unprocessed foods and staying well hydrated is one of the best - [Eating Out? Stay Healthy with These Tips](https://corelifemd.com/app-posts/healthy-choices-eating-out/) - Hate packing a lunch? Going out, or picking up carryout from your favorite lunch spot can be convenient, but it might not be the most nutritious choice. Whether it is the local deli or a popular fast casual restaurant, making healthy food choices while eating out can be a challenge. Eating out can be tough - [A Beginner's Guide to Growing Your Own Vegetables and Herbs](https://corelifemd.com/app-posts/a-beginners-guide-to-growing-your-own-vegetables-and-herbs/) - In an era of increasing focus on sustainable living and healthy eating, growing your own vegetables and herbs has gained immense popularity. Not only does it provide you with a fresh and abundant supply of nutritious produce, but it also offers a rewarding and therapeutic experience. Whether you have a sprawling backyard or a small - [How To Read Nutrition Labels](https://corelifemd.com/app-posts/nutrition-labels/) - Walking through the grocery store and trying to choose healthy items can be a daunting task. Even items that seem like they should be healthy, or are marketed to be a healthier option can still have sneaky ingredients and higher than desired levels of things like carbs, fats, and sugars. There is a lot of - [It’s All In The Sauce! Healthy Alternatives To Store Bought Tomato Sauce](https://corelifemd.com/app-posts/its-all-in-the-sauce-healthy-alternatives-to-store-bought-tomato-sauce/) - Most of us like tomato sauce as a topper for pasta and pizza or baked into some favorite dishes like lasagna but did you know that many store-bought sauces contain a lot of hidden sugars? For a 2000-calorie daily diet, only 50 grams of sugar are recommended. They can be hiding in lots of places, - [Back to Basics with the Big Three of a Heart Healthy Diet](https://corelifemd.com/app-posts/back-to-basics-with-the-big-three-of-a-heart-healthy-diet/) - The advice to follow a heart-healthy diet is so common in the nutrition world that it has the risk of becoming cliche. Especially in competition with more recent, trendier diets like keto, intermittent fasting, or a juice cleanse, the tried and true essentials of a “heart-healthy diet” can seem kind of…basic. “Heart-healthy nutritional principles are - [Sugar Addiction](https://corelifemd.com/app-posts/sugar-addiction/) - Do you have the urge to eat something sweet after every meal? Do you often crave sugary drinks like soda or sweet tea? You may be showing signs of sugar addiction. Sugar addiction is more common than you think and can be as addictive as alcohol or any illicit drug. How is Sugar Addiction Developed? - [Choosing the Right Diet for You](https://corelifemd.com/app-posts/choosing-a-diet/) - The new year is here, and like many people you are probably thinking about getting healthier in 2023. How we eat tends to be one of the biggest, and most impactful ways to improve your overall health. Choosing the right eating pattern should not be complicated, but with so much information on how and what - [Dietitian Advice for a Heart Healthy Diet](https://corelifemd.com/app-posts/dietitian-advice-for-a-heart-healthy-diet/) - Did you know that heart disease is the leading cause of death for both men and women? Following a heart healthy diet can help you manage your risk and support your overall wellness. Diets for Heart Health There are two science-backed diets proven to support heart health: the Mediterranean Diet and Dietary Approaches to Stop - [Healthy Tips to Keep your Heart Strong all Year Long](https://corelifemd.com/app-posts/healthy-tips-to-keep-your-heart-strong-all-year-long/) - February is Heart Health Month, but our hearts deserve some TLC year-round. Let's learn some heart-healthy tips that will keep our hearts, minds, and bodies strong all year long. 1. Fill up on Fiber-rich foods Fiber is one of our best friends when it comes to heart health. Fiber can also aid in losing weight, - [6 Tips to Help You Lose Weight](https://corelifemd.com/app-posts/lucky-in-weight-loss/) - While we may all wish for a little luck in achieving our weight loss goals, success actually comes from commitment and focus over the long-term. However, there are a few tips you can use to create your own luck when it comes to losing weight and keeping it off. 1. Cut back on refined carbs. - [Fiber: Good or Bad for Your Diet?](https://corelifemd.com/app-posts/fiber-good-or-bad-for-you/) - Googling any nutrition-related topic will give you conflicting results and probably leave you even more confused than when you started. For instance, search “is fiber good or bad for you,” and you will find an extremely long list of articles, all with different information. Don't worry, CoreLife’s dietitians are here to help! Dietary fiber is - [Nutritionist vs Dietitian: What is the Difference (and Why Does it Matter?)](https://corelifemd.com/app-posts/nutritionist-vs-dietitian-what-is-the-difference-and-why-does-it-matter/) - “The Keto diet is super easy to maintain, and you will lose weight fast.” - TikTok nutritionist. “My 30-day metabolism reset will help you lose weight and keep it off” - Instagram health coach “Smoothies helped me get back to my college weight!” - social media nutrition influencer Fad diets are everywhere, and - [Spice up your meals for Heart Health Month!](https://corelifemd.com/app-posts/heart-healthy-spices-that-will-spice-up-any-meal/) - Spices and herbs can add a punch of interesting flavor and aroma that will enhance your favorite everyday foods. They are also a great flavor substitute for salt, sugar, and oils. A major nutritional benefit is their ability to add a dose of antioxidants to your day. Research has shown that antioxidants are known to - [11 Hacks for a Heart Healthy Holiday](https://corelifemd.com/app-posts/11-hacks-for-a-heart-healthy-holiday/) - The holidays do not have to derail you from your wellness goals! Despite being the season of feasts and sweets, you can have a heart healthy holiday season by following a few simple guidelines for planning a healthy holiday menu. Healthy Recipe Substitutions Most holiday recipes use copious amounts of salt, butter, and sugar which - [Day of the Mushroom!](https://corelifemd.com/app-posts/day-of-the-mushroom/) - To celebrate 'Day of the Mushroom' today, we’re sharing some fun(gi) facts along with a delicious dinner recipe where mushrooms are the star! Did you know... Mushrooms are an excellent source of potassium. They contain about the same as bananas but don't have the extra sugar and calories a banana brings with it. They contain - [Macronutrients 101: What is Protein?](https://corelifemd.com/app-posts/macronutrients-101-what-is-protein/) - Protein is primarily known for its association with muscle repair but did you know that it is also used to make DNA, hormones, enzymes, and basically every cell/tissue in your body? When digested, your body breaks down the protein into amino acids. There are 21 amino acids that humans use, 9 of which are essential - [Good Fats vs. Bad Fats](https://corelifemd.com/app-posts/good-fats-vs-bad-fats-get-the-facts/) - How do you know if a fat is a good fat or a bad fat? Today we're digging into the facts to answer those burning questions about fats! First, the facts. Dietary fat is an energy dense source of calories - it provides 9 calories per gram, or twice the calories provided by carbs or - [6 Reasons to Shop at the Farmer's Market](https://corelifemd.com/app-posts/6-reasons-to-shop-at-the-farmers-market/) - It’s that time of year! Farmers markets are open and selling fresh, local produce. There are numerous reasons to shop at the farmers market. Here are just a few: 1. Nourish Your Body Produce from local farmers is picked at the peak of ripeness. This means that it is packed with more nutrients and flavor - [7 Tips for a Healthier Holiday](https://corelifemd.com/app-posts/7-tips-for-a-healthier-holiday/) - The holidays can be a stressful time to maintain a healthy diet. Between parties, cooking, gifts, hosting, and traveling it can be enough to make just about anyone feel overwhelmed! Here are some simple tips to help you enjoy the holiday season without undoing all your progress. Enjoy in Moderation: Enjoy holiday treats and goodies - [What is the Keto Diet?](https://corelifemd.com/app-posts/what-is-the-keto-diet/) - What is the Ketogenic Diet? Unless you have been living under a rock, odds are you have heard of the ketogenic diet. What most people don’t realize is that the ketogenic diet dates back to the early 1900s and was used as a method of controlling seizures in children with epilepsy. Of all the various - [Which is Best: Fresh, Canned, or Frozen Produce?](https://corelifemd.com/app-posts/fresh-vs-canned-vs-frozen/) - Remember when you couldn’t leave the table until you had your vegetables? There is no debating that fruits and vegetables are good for you! With so many ways to cook them, how do you know what's the best way to have them. Fresh? Canned? or Frozen? Now before we dive into which version of produce is - [Don't Drink Your Calories](https://corelifemd.com/app-posts/dont-drink-your-calories/) - What are Liquid Calories? Liquid calories are calories that come from the liquids we consume as part of our daily diet. Alcohol, juice, and soda are a few examples of liquid calories, that can add up quickly and easily slip under the radar. This type of calories can slide by so easily, it’s common for - [6 Easy Ways to Get Your Fruits & Veggies](https://corelifemd.com/app-posts/6-easy-ways-to-get-your-fruits-veggies/) - We’ve all heard that it’s important to eat our fruits and vegetables. Full of vitamins and nutrients, not to mention fiber, they’re a key food group for our bodies. But what if you’re having trouble actually getting enough into your daily meals? Give these creative tips from CoreLife Dietitian Katy Misenheimer a try to get - [The Benefits of Drinking Water](https://corelifemd.com/app-posts/the-benefits-of-drinking-water/) - One of the most important tools for our health and weight loss is WATER! You may have heard doctors or dietitians recommending drinking ‘at least 8 cups of water a day.’ The reasoning behind this is that 60% of our bodies made up of water, and all of our cells, tissues, and organs need water - [5 Mindful Eating Tips](https://corelifemd.com/app-posts/5-mindful-eating-tips/) - Have you ever tried to restrict a specific food from your diet but ended up finally giving in and eating as much of it as you could? Sometimes, strictly limiting certain foods can have worse consequences than letting yourself enjoy those tempting treats in moderation. But how do you keep yourself from falling into the - [How To Overcome Late Night Cravings](https://corelifemd.com/app-posts/how-to-overcome-late-night-cravings/) - It’s 9:00 pm and the ice cream is calling you from the freezer. If late night cravings are your thing, you are not alone! Yearning for salty, sugary starchy foods is hard-wired into our circadian rhythms, and can derail weight loss efforts quickly. With a few quick tweaks, you can overcome cravings in a snap! - [Making Fermented Foods a Staple](https://corelifemd.com/app-posts/making-fermented-foods-a-staple/) - We've talked in previous posts about the benefits of supporting healthy, happy gut flora. One of the key ways to do that is through adding fermented foods into your daily diet. Fermented foods are foods that are produced in such a way that they actually culture live bacterial and fungal strains that are good for your - [Upping Your Veggie Game](https://corelifemd.com/app-posts/upping-your-veggie-game/) - Vegetables. We all know they're good for us. Full of fiber to nourish our gut flora and encourage regular bowel movements, vitamins and minerals to keep your body running, and antioxidants to fight inflammation, veggies are a nutritional powerhouse. But, they're often just not all that exciting or enticing. So, here are 5 ways to - [Food Log Fun](https://corelifemd.com/app-posts/food-log-fun/) - Last week I talked about accountability with your nutrition, specifically considering some form of a food log. Now, as I mentioned in that post, I’m not talking crazy specific portion sizes and calorie counting, I’m talking about keeping an eye on whether you’re eating breakfast, consuming fruits and veggies, or binging on candy. Just making - [Self-Love Doesn’t Mean You Can’t Still Change](https://corelifemd.com/app-posts/self-love-doesnt-mean-you-cant-still-change/) - We live in a strange time. There’s a seemingly constant push from the media and society to be thin, to get skinny, to be a certain size, a certain physique. But, simultaneously, there’s a huge campaign for self-love, loving your body at any and every size, and general body acceptance. It’s hard to not feel - [Cut Calories, Keep Your Coffee](https://corelifemd.com/app-posts/cut-calories-keep-your-coffee/) - While relying on caffeine to get through each, and every day, isn’t great for your overall health, occasional caffeine or a little pick me up each day isn’t out of the question. BUT, one of the big downfalls with that caffeine hit is the added sugar that often goes with it. Instead of a black - [Triglycerides and What to Do About Them](https://corelifemd.com/app-posts/triglycerides-and-what-to-do-about-them/) - One of the big reasons people come into CoreLife is because they’re worried about their health. We take a blood sample, and check your labs to see what issues might already exist and need addressed. Your triglycerides are one of those labs we’re particularly interested in. Triglycerides are a type of fat found in your - [Eating Your Veggies](https://corelifemd.com/app-posts/eating-your-veggies/) - Everyone knows that vegetables are good for you and that you should really eat a lot of them. Everyone also knows that doughnuts tend to just taste so much better. So, how do you get more veggies in your diet, how do you do what you know is good for your health, but perhaps against - [Intuitive Eating, Shouldn’t it be Easy?](https://corelifemd.com/app-posts/intuitive-eating-shouldnt-it-be-easy/) - Intuitive – instinctual, built-in, innate. Whichever definition you think of, it still suggests that whatever it is, it should be “easy”, “natural”, so why isn’t it? Maybe we should back up and say just what intuitive eating is. Intuitive eating is the philosophy of listening to your body’s cues about what to eat. Sounds simple, - [5 Ways to Set Yourself up for Diet Success](https://corelifemd.com/app-posts/5-ways-to-set-yourself-up-for-diet-success/) - If you’ve read my previous articles, you know that I don’t believe in “diets”, as in temporary changes to your food intake to produce specific results. For me, your “diet” is what you eat and it should be something that you can maintain and enjoy every day, for your life. So, when you’re getting ready - [Putting an End to Late Night Cravings](https://corelifemd.com/app-posts/putting-end-late-night-cravings/) - It’s the end of a long day, you just want to put your feet up, watch some mindless tv or catch up on your Facebook newsfeed, and maybe indulge in a little snack while you do so, right? Late night cravings and snacks are often the biggest nutrition and health downfall for even the most - [Same Nutrition, New Label](https://corelifemd.com/app-posts/nutrition-new-label/) - For many, this may be the first time you’ve heard that the nutrition label on our food is changing. In the nutrition world, it’s a pretty big deal, and the hope is that the changes will assist people in making healthier decisions and being more aware of what you’re putting in your body. Now, you - [Why You Should Forget the Scale](https://corelifemd.com/app-posts/why-you-should-forget-the-scale/) - When it comes to the weight loss game, the focus tends to be just that – weight loss. I know that sounds silly and kind of like a “duh!” moment, but hear me out. There are so many reasons people want to lose weight – aesthetic goals, health concerns, self-confidence, etc. None of these are - [Added Sugar = Added Weight](https://corelifemd.com/app-posts/added-sugar-added-weight/) - Most people know that sugar isn’t very good for them, but do you know just how bad it really is? In America, an average of 16% of daily calories come from added sugar. For women, this equates to 230+ calories, and for men, 335+ calories. To put things in perspective, that means by merely cutting - [Gluten-Free, the Healthiest Trend Around?](https://corelifemd.com/app-posts/gluten-free-healthiest-trend-around/) - Have you gone gluten-free yet? That’s what everyone seems to be asking these days. Many people, however, don’t even know what gluten is; they just heard on Dr. Oz or some other nonsense media blast that gluten was “bad” and should be avoided. My favorite is how advertising and marketing companies have picked up the - [Eliminating Excessive Easter Eating](https://corelifemd.com/app-posts/eliminating-excessive-easter-eating/) - Why a bunny is responsible for delivering a basket full of eggs, I’ll never know. I do know, however, that the store shelves are overflowing with pastel-clad packages of candy that has been transformed into cute spring animals like bunnies, chicks, and little eggs to “honor” the Easter holiday. While these Easter renditions of candy - [When Bacteria is a Good Thing](https://corelifemd.com/app-posts/when-bacteria-is-a-good-thing/) - When you hear the word “bacteria”, I’m sure you think of colds, disease, germs…whatever it is, I doubt it’s very pleasant or something you think you want more of. It may come as a surprise, then, for you to learn that the bacteria in your body outnumbers all the cells in your body 10 to - [Coconut Oil: Should You Add it to Your Diet?](https://corelifemd.com/app-posts/coconut-oil-should-you-add-it-to-your-diet/) - Coconut oil has run the gamut from “evil” saturated fat villain, to newest nutrition superpower. Like many things in the nutrition world, the conflicting information can be a bit confusing at best, and downright dangerous at its worst. So, should you make coconut oil part of your diet or avoid it at all costs? Let’s - [Hello Hydration](https://corelifemd.com/app-posts/hello-hydration/) - One of the first things you probably hear when you come into CoreLife is that you need to increase your water intake. Why? What’s so great about water? And how is increasing your water intake going to improve your weight loss? First, the body is about 60% water. Why so much? Well, water is involved - [Vitamin D, the Sunshine Vitamin](https://corelifemd.com/app-posts/vitamin-d-the-sunshine-vitamin/) - When most people think of vitamin D, it probably conjures up images of milk. And while this is a major source of the vitamin for people in this country, it’s not the only source and far from the best. Before we delve into how to get your daily dose of vitamin D, let’s first talk - [5 Interesting (and Useful!) Facts About Women’s Nutrition](https://corelifemd.com/app-posts/5-interesting-and-useful-facts-about-womens-nutrition/) - Every individual has unique nutritional needs, especially when it comes to weight loss. However, on the whole, nutritional needs for women vary from the recommendations for men in key ways. Primarily, women tend to need fewer calories, more of certain vitamins and minerals, and nutritional needs that evolve with reproductive stages. And, women are more - [Why Carbs are Important?](https://corelifemd.com/app-posts/why-carbs-are-important/) - Carbohydrates, or "carbs" for short, are one of the three macronutrients (along with protein and fat) that are essential for human health and well-being. Despite the bad reputation they sometimes get in the media, carbs are actually a vital part of a healthy diet. Here are some of the reasons why: 1. Carbs provide energy: - [The Benefits of Eating Seasonally: Why You Should Choose In-Season Foods](https://corelifemd.com/app-posts/the-benefits-of-eating-seasonally-why-you-should-choose-in-season-foods/) - Do you associate a favorite food with a certain time of year? Perhaps it’s corn on the cob or bright red strawberries? Do you remember them tasting better during a certain season? As consumers, we have become accustomed to having access to all kinds of foods year-round, regardless of the season. But did you know - [Sheet Pan Roasted Vegetables](https://corelifemd.com/app-posts/fall-sheet-pan-roasted-vegetables-2/) - Calories: 133 Calories Total Time: 0 Hours 50 Minutes Yields: 10 Servings Ingredients 3 tbsp olive oil 2 tbsp wholegrain mustard 1 tbsp chopped fresh thyme 1 tbsp apple cider vinegar, divided 3/4 tsp salt 1/2 tsp black pepper 1lb peeled cubed butternut squash, about 3 cups 1lb parsnips, peeled and cut into 1in pieces, about - [Homemade Pesto Recipe](https://corelifemd.com/app-posts/homemade-pesto-2/) - Pesto is a great way to add a lot of flavor and variety to your meals. A traditional pesto typically has pine nuts, which can be an expensive ingredient. This recipe leaves out the pine nuts but doesn’t sacrifice on flavor! Nutritional Facts Calories/Serving: 75 per tbsp Carbs: 1g Protein: 2g Fat: 7g Ingredients 1 - [Fiber Basics](https://corelifemd.com/app-posts/fiber-basics/) - Why is fiber important? Fiber is found only in plants, such as fruits, vegetables, and grains. Fiber: Helps keep us “regular” and prevents constipation Might help protect against certain diseases, such as: cancer, diabetes, and heart disease. Seems to play a role in weight loss, probably because high-fiber foods make you feel fuller and they - [Macronutrients](https://corelifemd.com/app-posts/macronutrients/) - Fats Fats are a macronutrient required for many functions in the body. They help us absorb fat-soluble vitamins, start chemical reactions involved in growth, immune function, reproduction, and more. They also act as messengers for protein and make up part of every cell in our bodies. Not getting enough fat can cause dry skin rashes, - [Sleep](https://corelifemd.com/app-posts/sleep/) - The Importance of Sleep Diet and exercise have been considered to be the two main factors of successful weight loss and weight management. However, in recent years, significant scientific evidence has shown a positive correlation between sleep and weight control. Avoiding sleep deprivation will help you control your appetite and reduce cravings. Sleep not only - [Food Diary Tips](https://corelifemd.com/app-posts/fod-diary-tips/) - Common Journal Pitfalls Food logging is one of the most important tools we can use in weight management. It provides a clear picture of how closely the nutrition plan is being followed and helps guide us toward making better choices, both in the moment and in what we plan for future meals.But there’s a catch - [Label Reading 101](https://corelifemd.com/app-posts/label-reading-101/) - Label Reading 101 There is a lot of information packed into the little box we know as the nutrition label, so this lesson will help you understand what nutrition facts mean and how reading them can help you make informed decisions about what you choose to eat. Servings Check ‘Servings Per Container’ and ‘Serving Size’ - [A Quick Guide To Portion Sizes](https://corelifemd.com/app-posts/a-quick-guide-to-portion-sizes/) - When you are trying to make a change in your eating patterns and habits, it is critical to be aware of how much you are eating. One of the most common mistakes people make when logging is misjudging the amount that they had. These comparisons to common objects can make it a little bit easier - [Hydration](https://corelifemd.com/app-posts/hydration/) - 15 Benefits of Drinking Water Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day. Around 60 percent of the body is made up of water, and unfortunately, drinking enough water is not at the top of many people’s lists of priorities. Water & Human Body Facts - [The Role of Exercise in Healthy Living](https://corelifemd.com/app-posts/the-role-of-exercise-in-healthy-living/) - Exercise plays a crucial role in weight management. The American Heart Association recommends at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous activity level per week for adults. The recommendation for children is about 60 minutes of moderate-to-vigorous in tensity physical activity daily. It is also recommended to include muscle - [Macaroni and Cheese](https://corelifemd.com/app-posts/macaroni-and-cheese-2/) - Makes approximately 6 servings • Adapted from The Mayo Clinic Ingredients 1 teaspoon olive oil 1 yellow onion, diced (about 1 cup) 1 rib celery, diced (about 1/4 cup) 1 carrot, diced (about 1/4 cup) 1 clove garlic, minced 1/2 cup chopped raw cauliflower 1/2 cup diced yellow squash 1/2 cup diced butternut squash 1 ## Faq - [How do I manage my apple health permissions?](https://corelifemd.com/health/managing-your-apple-health-permissionsapple-health-kit/) - If you disconnect Apple Health metrics in the CoreLife app, we stop receiving new data — but to fully revoke permission, follow these steps on your device: Open the Settings app. Tap Privacy & Security. Select Health. Tap CoreLife under the list of apps. Turn off individual data types or tap Turn Off All to - [How do I sync my device?](https://corelifemd.com/health/how-to-sync-a-device/) - Select the watch icon at the top of your screen. Tap "Add New Device." Choose your device brand and tap "Connect" or copy the provided URL into another browser. Sign into your profile for the selected device/brand and consent to sharing your data. Once your device starts collecting data, ensure you sync the device data - [How do I view my progress?](https://corelifemd.com/health/how-can-i-view-my-progress-overtime/) - Tap the “My Progress” tile to open your progress dashboard Use the “Date” dropdown to expand your view (default is “Last 7 Days”) Scroll through your progress data. - [How do I add my own recipe or food Item?](https://corelifemd.com/health/how-can-i-add-my-own-recipe-or-food-item/) - Open the Food Tracker in the app. Tap the hamburger menu (☰) in the top-right corner. Select My Foods from the menu. Tap the Food/Recipe toggle near the top-right to choose whether you're adding a food item or a recipe. Fill in the required fields as prompted. (e.g. Serving Size, Ingredients, Directions, etc.) Tap Save - [How often should I use my Care App?](https://corelifemd.com/health/how-often-should-i-use-the-care-app-for-best-results/) - For optimal results, use the app daily to log meals, hydration, exercise, and mood. Consistent tracking helps your CoreLife care team provide the most personalized guidance for your weight loss journey. - [Why should I activate my CoreLife Membership?](https://corelifemd.com/health/how-can-the-corelife-membership-impact-me/) - Activating a CoreLife Membership offers health benefits with access to tools and resources to support your wellness journey. Here are key reasons to activate your membership: Personalized Health Tracking: Access to the Care App for tracking meals, exercise, hydration, and mood to support informed health decisions. Health Insights: In-depth body composition analyses to monitor progress - [How do I download content?](https://corelifemd.com/health/how-can-i-download-a-recipe/) - Currently, the installed version of Care App does not support downloading recipes or articles. However, you can access the app via your browser at app.corelifemd.com. Simply sign in to find your content and use your device’s functions (such as printing or downloading) to save it. - [How do I update my weight loss goals?](https://corelifemd.com/health/how-can-i-update-my-weight-loss-goals/) - Tap the “My Goals” tile Update your Goal Weight and Weekly Weight Loss Goal Click “Submit” - Your recommended calorie intake will adjust accordingly - [How do I track my calories?](https://corelifemd.com/health/how-do-i-track-my-calories/) - Tap “Food Tracker” and open the Food Tracker. Click the “+” symbol next to the correct meal. Either type your food item into the search bar or tap the barcode icon to scan. Adjust the quantity if needed and click “Log Food.” For a detailed breakdown, click the pie chart icon to view your data - [How do I adjust my calorie goals?](https://corelifemd.com/health/how-can-i-adjust-my-calorie-andmacronutrient-goals/) - Tap the hamburger menu (☰) in the top right corner Select “Edit Daily Goals” Adjust your recommended calorie intake and/or macronutrient percentages. - [Does my Membership cover insurance copays?](https://corelifemd.com/health/does-the-membership-cover-insurance-copays/) - No, the membership fee does not cover insurance-related expenses. - [Is my data secure?](https://corelifemd.com/health/is-my-data-secure-on-this-app/) - Your data is secure. The Care App complies with all federal and state regulations, including HIPAA, ensuring your privacy. - [Can I cancel my Membership at any time?](https://corelifemd.com/health/can-i-cancel-my-membership-at-any-time/) - Yes, you may cancel your membership at any time. However, refunds will not be provided for previous months. If you cancel after a payment has been processed, you will still have access until the start of the next billing cycle. - [Does my Membership automatically renew?](https://corelifemd.com/health/does-my-membership-automatically-renew/) - Yes, your membership will automatically renew at the end of your subscription period. - [What is the CoreLife Membership?](https://corelifemd.com/health/what-is-the-corelife-membership/) - The CoreLife Membership is a key part of the CoreLife Program, designed to provide you with a range of benefits to support and enhance your health journey. Membership levels include: CoreCare Connect: Access to the Care App (Tracking, Dashboards, Content, etc.) CoreCare Plus: Includes CoreCare Connect benefits + 'Health Insights' + Discounts on Supplements & - [What is the CoreLife Care App?](https://corelifemd.com/health/what-is-the-corelife-care-app/) - An advanced digital tool designed to provide a personalized and engaging experience that integrates seamlessly with your CoreLife program. - [What is the CoreLife Care App?](https://corelifemd.com/health/what-is-the-corelife-care-app-2/) - An advanced digital tool designed to provide a personalized and engaging experience that supports you on your wellness journey. - [What is the process for signing up for Health Coaching?](https://corelifemd.com/health/what-is-the-process-for-signing-up-for-health-coaching/) - Select the “Health Coaching Tile,” choose a day/time for your session, confirm your Health Coach selection, and use the link in your visit reminder email to join the session at that time. ## Categories - [Uncategorized](https://corelifemd.com/category/uncategorized/) - [Nutrition](https://corelifemd.com/category/nutrition/) - [Weight Loss](https://corelifemd.com/category/weight-loss/) - [Recipes](https://corelifemd.com/category/recipes/) - [Fitness](https://corelifemd.com/category/fitness/) - [Medical](https://corelifemd.com/category/medical/) - [Press](https://corelifemd.com/category/press/) - [In the News](https://corelifemd.com/category/in-the-news/) - [Blog](https://corelifemd.com/category/blog-series-1/) - [Success Story](https://corelifemd.com/category/success-story/) - [Behavioral Health](https://corelifemd.com/category/behavioral-health/) ## Tags - [Nutrition](https://corelifemd.com/tag/nutrition/) - [Recipes](https://corelifemd.com/tag/recipes/) - [Snacks](https://corelifemd.com/tag/snacks/) - [aerobic exercise](https://corelifemd.com/tag/aerobic-exercise/) - [aerobics](https://corelifemd.com/tag/aerobics/) - [exercise](https://corelifemd.com/tag/exercise/) - [fitness](https://corelifemd.com/tag/fitness/) - 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