Monday, May 28, 2012

Chicken Stuffed with Spinach, Cheese and Pine Nuts

This Lean & Green Recipe got rave reviews!

Servings: 4 (serving size: 1 stuffed chicken breast half)

Per serving
One Leaner protein serving
One fat
2 condiments
1.25 vegetable servings

· 5 ounces fresh spinach, chopped
· 1/2 cup (2 ounces) crumbled low fat goat cheese
· 2 tablespoons pine nuts, toasted
· 1 teaspoon fresh thyme, minced
· 2 teaspoons fresh lemon juice
· 2 garlic cloves, minced
· 4 (8-ounce) skinless, boneless chicken breast halves
· 1/4 teaspoon salt
· 1/4 teaspoon freshly ground black pepper
· 1 tablespoon olive oil
· 1/2 cup fat-free, lower-sodium chicken broth


1. Preheat oven to 350°.

2. Heat a large nonstick ovenproof skillet over medium-high heat. Add spinach to pan; cook 1 minute or until spinach wilts, tossing constantly. Place spinach in a colander; press until barely moist. Wipe pan clean.

3. Combine spinach, cheese, nuts, thyme, juice, and garlic. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff 3 tablespoons filling into each pocket. Seal with wooden picks. Sprinkle chicken with salt and pepper.

4. Heat oil in pan over medium-high heat. Add chicken; cook 3 minutes on each side or until brown. Add broth, and cover pan. Place pan in oven. Bake at 350° for 15 minutes or until done.

Revised recipe from Cooking Light - SEPTEMBER 2010  100% Medifast Compliant

Sunday, May 20, 2012

5 Habits That Make You Fat

Serve food from the counter
Fat Habit #1
Putting the Serving Dishes on the Table 

Researchers at Cornell University found that when people served themselves from the kitchen counter or the stove, they ate up to 35 percent less food than they did when the grub was on the kitchen or dining room table. When there’s distance between us and our food, the scientists theorize, we think harder about whether we’re really hungry for more.

Fat Habit #2
Getting Too Little (or Too Much) Sleep

A sleep schedule is vital to any weight-loss plan, say Wake Forest University researchers who tracked study participants for 5 years. In the under-40 age group, people who slept 5 hours or less each night gained nearly 2½ times as much abdominal fat as those who logged 6 to 7 hours; also, those who slept 8 hours or longer added nearly twice as much belly fat as the 6- to 7-hour group.

People with sleep deficits tend to eat more (and use less energy) because they’re tired, says study coauthor Kristen Hairston, M.D., while those who sleep longer than 8 hours a night tend to be less active. 

Fat Habit #3
Not Multitasking While Watching TV

We don't need to tell you that too much TV has been linked to weight gain. But here's what you may not realize: You can have your TV and watch it, too. Just do something else at the same time. Washing dishes burns 70 calories every 30 minutes. So does ironing. Here's another thing to keep in mind: Cutting TV time even a little helps you burn calories, say researchers at the University of Vermont. In their study, overweight participants who cut their viewing time in half (from an average of 5 hours to 2.5) burned an extra 119 calories a day. “Nearly anything you do—even reading—uses more energy than watching TV,” says study author Jennifer J. Otten, Ph.D.

Fat Habit #4
Drinking Soda

Researchers say you can measure a person’s risk of obesity by measuring his or her soda intake. Versus people who don’t drink sweetened sodas, here’s what your daily intake means:

½ can = 26 percent increased risk of being overweight or obese

½ to 1 can = 30.4 percent increased risk

1 to 2 cans = 32.8 percent increased risk

More than 2 cans = 47.2 percent increased risk

That’s a pretty remarkable set of stats. You don’t have to guzzle Double Gulps from 7-Eleven to put yourself at risk—you just need to indulge in one or two cans a day. Wow. And because high-fructose corn syrup is so cheap, food marketers keep making serving sizes bigger (even the “small” at most movie theaters is enough to drown a raccoon). That means we’re drinking more than ever and don’t even realize it: In the 1950s, the average person drank 11 gallons of soda a year. By the mid-2000s, we were drinking 46 gallons a year. A Center for Science in the Public Interest report contained this shocking sentence: “Carbonated soft drinks are the single biggest source of calories in the American diet.”

Fat Habit #5
Taking Big Bites

Dutch researchers recently found that big bites and fast chewing can lead to overeating. In the study, people who chewed large bites of food for 3 seconds consumed 52 percent more food before feeling full than those who chewed small bites for 9 seconds. The reason: Tasting food for a longer period of time (no matter how much of it you bite off) signals your brain to make you feel full sooner, say the scientists.

Information taken from Men's Health Magazine May 2012 ~ 

Saturday, May 19, 2012

Chili Tilapia with Asparagus

Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.

Servings: 3

Per serving

1 Leanest serving
3 vegetable servings
3 condiments
2 fats

Total Time: 20 minutes


1. 2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces

2. 2 teaspoons chili powder

3. 1/2 teaspoon garlic, powder

4. 1/4 teaspoon salt

5. 2 pounds tilapia, Pacific sole or other firm white fish fillets

6. 2 tablespoons extra-virgin olive oil

7. 2 tablespoons lemon juice


1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.

2. Combine chili powder, garlic powder on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.

Wednesday, May 16, 2012

Cinnamon Roll with Cream Cheese Icing


Serving: 1 Medifast Meal    
             2.25 Condiments
             1 Healthy Fat


1 Medifast Original Pancake mix (1 Meal)

2 tbsp water

1/8 tsp cinnamon (1/4 Condiment)

1 tbsp light cream cheese (1 Condiment)

1 packet Splenda, divided (1 Condiment)

Few sprays of I Can't Believe It's Not Butter Spray (if you have a healthy fat to use up, you can have 10 sprays as 1 Healthy Fat)


Combine pancake mix, cinnamon, half packet of splenda, and water. Pour into a small container. Microwave for 50 seconds. Make sure you do not overcook it otherwise it will get dry. Spray the pancake with ICBINB spray. In the same bowl you used to make the pancake batter, combine cream cheese and the rest of the splenda. Mix around with the little bit of batter that was left in the bowl. This adds a bit of the cinnamon mixture into the cream cheese. Spread on pancake. 

A client just sent me this recipe she got from "Sandy's Kitchen" along with a great picture of the completed meal.

Salisbury Steak with Mushroom Gravy

Servings: 4 servings (serving size: 1 steak and about 1/4 cup gravy)

Per Serving
1 Lean protein
3 condiments
1.5 vegetable servings

Total Time : 30 Minutes


· ¼ cup grated onion, divided

· 1/2 teaspoon black pepper

· 1/4 teaspoon salt

· 1 garlic clove, minced

· 1 ½ pounds ground sirloin

· 5 sprays Cooking spray

· 1 ½ teaspoons butter

· 8 ounces cremini mushrooms, quartered

· 1 1/2 cups fat-free, lower-sodium beef broth

· 1 teaspoon red wine vinegar


1. Combine 2 tablespoons onion, pepper, salt, garlic, and beef. Shape into 4 (1/2-inch-thick) patties. Heat a skillet over medium-high heat. Coat skillet with cooking spray. Add patties; cook 3 minutes on each side or until browned.

2. Melt butter in pan. Add mushrooms; sauté 4 minutes. Stir in ¼ cup broth and remaining onion; cook 2 minutes. Add remaining broth to pan and bring to a boil. Cook 5 minutes or until thick. Add patties and vinegar to pan; cook 2 minutes.

Saturday, May 5, 2012

Reduce Your Stress

Stress can sabotage your body's ability to lose weight and trigger a lot of unhealthy choices. Too many times we find ourselves picking at food as we allow the stress in our lives pick at us.  I always recommend one of Dr Wayne Andersen's "habits of health" which is to always - STOP what you are about to do for just a moment, CHALLENGE the thoughts in your head. and then CHOOSE  that which enhances your health and weight loss goals.

Find ways you can minimize the stress in your life. 

1. Keep a diary. Get your feelings on paper so you can quit thinking about them.
2. Try Yoga..with its quiet, precise movements, yoga draws your focus away from your busy, chaotic day and toward calm as you move your body through poses that require balance and concentration.
3. Treat yourself to a massage!
4. De-clutter your living space. Get busy.
5. Find positive people to do things with.
6. Be thankful.

Herbed Arugula-Tomato Salad with Chicken

Dress up quick-cooking cutlets with a homemade vinaigrette and fresh produce for an easy Mediterranean-inspired meal.

Servings: 4

Per serving
One Leaner serving
3 condiments
1 fat
2 ¼ vegetable servings


· 5 teaspoons extra-virgin olive oil, divided
· 1 teaspoon grated lemon rind
· 1 tablespoon fresh lemon juice
· 4 (8-ounce) chicken breast cutlets -
· Cooking spray
· 3/4 teaspoon salt, divided
· 1/2 teaspoon freshly ground black pepper, divided
· 2 cups halved cherry tomatoes
· 1 (5-ounce) package baby arugula
· 1 1/2 tablespoons white wine vinegar
· 1 teaspoon dried herbs de Provence –
· 1/2 teaspoon Dijon mustard
· 1 garlic clove, minced

1. Combine lemon rind, juice, and chicken cutlets; let stand 5 minutes.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 2 minutes on each side or until done. Remove from heat; keep warm.
3. Combine tomatoes and arugula in a large bowl. Combine vinegar, herbes de Provence, mustard, garlic, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper; gradually add 5 teaspoons of oil, stirring vinaigrette constantly with a whisk. Drizzle the vinaigrette over salad; toss gently to coat. Divide salad evenly among 4 plates. Cut chicken cutlets across the grain into thin slices; arrange 1 sliced cutlet over each salad.

Modified from recipe found at Cooking Light MAY 2010

Peanut Butter Cookies

Servings 2 

Per Serving
1 Medifast Meal
1/2 Condiment 
1 Healthy Fat

Love, love, love these cookies! They’re tasty, quick to make and very portable, but feel free to double the recipe and freeze the extras.


Medifast Peanut Butter Soft Serve
1 packet of Medifast Oatmeal (Apple Cinnamon or Peach work best)
1 egg white
2 tsp flax seed oil
1 packet Splenda (if you want it sweeter)
3 tbsp. Seltzer Water (test: start with 2 tablespoons & add the extra if needed)
½ tsp. baking powder

Mix ingredients together and let sit for at least 10 minutes (or mix in advance and bake when ready). Letting it sit will thicken the dough as the ingredients need to absorb the moisture. I find the longer it sits, the better the cookie.

Scoop with spoon onto wax paper, silicone baking sheet, or cookie pan sprayed with PAM.
Make about 6 - 8 cookies.

Bake at 350 for 10 min (longer if necessary). Enjoy!

Tips: Using seltzer water makes for a bigger cookie, but plain water works too. If your cookies are too dry, add more water.

A client found this recipe online and these cookies are delicious!