Friday, June 29, 2012

Spaghetti Squash with Turkey and Roasted Vegetables

Servings: 4

Per Serving
1 lean
3 green
3 condiments

25 oz. ground turkey meat 95 to 97% Lean
1 tsp. olive oil
1 tsp. garlic powder
¾ teaspoon salt
1 Spaghetti Squash
2 ½ cups diced tomato
¼ cup water
¼ cup roasted vegetables (see recipe for roasted vegetables under Lean & Green vegetable tab)
1 tbsp. Parmesan Cheese

Cut Spaghetti Squash in half length wise. Place cut side down in microwave safe pan. Add a little water and steam for about 20 minutes. Use a fork and scrape the “noodles” out. Each person get ¾ a cup.
Brown turkey meat - until you see no pink - in pan with 1 tsp. olive oil. Add a pinch of salt and garlic powder.
Put diced tomato in a sauce pan with ¼ cup water and simmer until soft. Each person gets ½ cup.
Mix ½ cup tomatoes with your 5 oz of Ground Turkey Meat
Plating: ¾ cup of Spaghetti Squash, 5 oz Ground Turkey meat, ½ cup of Tomato Sauce and ¼ cup roasted vegetables. Recipe for vegetables in under "Lean & Green" vegetable tab

Sunday, June 24, 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


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

 2 teaspoons chili powder

 1/2 teaspoon garlic, powder

 1/4 teaspoon salt

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

 2 tablespoons extra-virgin olive oil

 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.

Enjoy ~ Your Diet Diva!          Send your favorite Medifast Lean & Green Recipe

Cilantro Lime Salad Dressing

Serving: 2 tablespoons

1 cup plain, fat-free, or low-fat yogurt
1 tablespoon minced cilantro
2 tablespoons minced scallion
2 tablespoons fresh lime juice
Salt to taste

1. In a small bowl, combine the yogurt, cilantro, scallions and lime juice.
2. Add salt to taste.
3. Set aside for at least an hour to allow flavors to meld. Will keep 3 to 4 days in refrigerator.

What is your favorite salad dressing?

12 Most Important Steps For Weight Loss Success

1. Evaluate your situation in the very beginning and the reasons behind your weight gain honestly. It's difficult to accept the true facts about why we've gained weight. Reflect on your daily habits and accept what you learn about yourself so you can deal with it using a positive attitude.  The Medifast meals are a great tool to lose the weight. The changes in your habits are what matter most.

2. Create a visual inspiration. Take a picture of yourself before starting the program or find a family photo. Put it somewhere you go often. I had a copy of mine on my bathroom mirror and one on my pantry door. As you lose weight, take  pictures and place them next to the other pictures to see your fabulous progress!!! Your smile will light up the room:)

3. Change your mind set. If you think you can’t……guess what, you can’t. If you think you can……guess what you can! Listen and pay attention to what you are thinking. Your thoughts become your actions. And, Tell yourself, “I have control over what I chose to eat. The way to make cravings go away is to not give in to them. Eventually the strongest cravings give up and go away. .

4. Celebrate daily. Take it one step at a time! There is no need to look far ahead, because what is happening right now, today is most important. Remember: It's those small steps taken each day in the right direction that add up to a lot.

5. Weigh yourself weekly. Keep track of your progress by a weekly weigh-in. This keeps your motivation strong.

6. Measure yourself once a month. Measuring yourself every 4 weeks will add to your motivation. Once you’ve measured yourself add up the total inches lost to that date. Then find a piece of yarn or string and cut a piece off that matches the total inches lost. Hang it somewhere where you can see it every day..maybe tie it to your mirror in your car. Reflecting on that visual aid is empowering.

7. Find a power partner!! Having a friend, co-worker, or spouse or all of the above to support you or even join you on the Medifast plan will not only help you stay motivated, it will make your journey more fun!

8. Persevere. Too many times we think the road to weight loss success is a straight line from point A to point B. And we give up after one set-back. It’s a zig-zag back and forth. It sometimes feels like the drunk missing the step up to the sidewalk. Up, down, try again.  It’s a journey full of switch-backs as you learn about yourself and incorporate new habits, one at a time.

9. Read, read, & read. Have the right reading in front of you at all times. Give up 15 minutes of TV time to read a book on personal growth.   Purchase Dr. Wayne Andersen’s Habits of Health book.  Commit to reading a chapter before going to bed each night.  We ultimately become what we read or hear and accept as the truth.  Make sure it's the right stuff!

10. Reward yourself often! Don’t wait until you have reached your big goal! Reward yourself for every 10 or 20 pounds lost by getting a manicure, a pedometer,exercise equipment, new walking shoes, or a motivational book.

11. Exercise. There’s nothing better than the adrenaline rush you get after a vigorous walk or work out! Plus, exercising helps you tone your new body and is an important component of maintaining your weight once you get to your goal.

12. Keep Track! There is an excellent online tool found at This is one of the great tools you can use to monitor your daily progress. There's an online daily journal where you can fill it with your challenges and your successes. A place for you to keep track of everything you eat and drink during the day. Write in your exercise, type and time spent. The steps on your Pedometer, etc... End your evenings by summarizing your day.  This life is not a dress rehearsal, this is the only chance you get. Let's make it healthy and vibrant.  
                                    What have used that's been an important weight loss tool? 

4 Secrets to Losing Weight While On Vacation In Hawaii

I get excited every time a client has a win. Today I’m going to share with you a BIG win one of my clients has recently experienced. Here goes;

My client, Anne, just returned from 2 weeks in Hawaii. Before leaving on her fabulous Hawaiian trip, Anne had been on the Medifast meals for one month and had lost 15 lbs. She was so excited about her weight loss and at the same time anxious about the upcoming trip. In the past she always equated vacation-time with weight gain and now she had lost more in one month eating the Medifast meals than she had the entire time on any other program. I understood her anxiety because I had experience the same thing at one point in my life, before going on the same program.

Before leaving Anne and I talked about eating strategies. We came up with a plan that she thought could work. She packed a variety of Medifast meals to use as snacks for the times she might get herself in a situation where dinner got delayed or she found herself being tempted by some tropical goody.

I tend to get like a “mother hen” when one of my clients is nervous about a big event or upcoming vacation. I couldn't wait to hear from Anne once she returned.

It started with an email. Anne contacted me to let me know she returned and was excited. She couldn’t wait to share the good news. Our time to talk over the phone is on Saturday mornings and I was excited to hear what she had to say.

Right on time, she called. Her voice was so “happy” as she immediately told me she had lost 2 lbs while being in Hawaii for 2 weeks! When I hear the sound of someone’s voice like Anne sounded that day I wish I could share it with the worldJ It warms the heart.

Not only had she lost 2 more pounds….the shorts and dresses she took on the trip were ones she had not been able to wear for years. She could not get over the inches lost in such a short time. She felt like a million bucks wearing those clothes again.

I asked her what made this particular trip different from all the years before when she gained weight. Anne was happy to share her secrets.

Want to know her secrets?

Secret # 1  She went to the large dinners and thought of the food as an appetizer. With that in mind she ate just small amounts of her favorite foods each time.

Secret #2   She kept Medifast snacks and bars with her every time she left the hotel This way she had a small nutritious meal to eat every 3 hours. This allowed her blood sugar to remain stable throughout each day..

Secret #3   She got some form of activity in every day. Some days it was simply walking. Other days it was swimming.

Secret # 4   She drank water, lots of water and stayed hydrated the entire time.

What tips can you share that have helped you maintain your weight while traveling?

Friday, June 22, 2012

Ноw tо Оvеr Соmе а Low Body Image Wіth Meal Replacement Diets - Моrе Medifast Magic Tips!

In thіs article wе аrе going tо tаkе а quick lооk аt hоw уоu саn оvеr соmе а low body image thrоugh thе beauty оf meal replacement diets, аnd МОЅТ sресіfісаllу, thе Medifast weight loss program. Fоr mоst оf us, wе'vе struggled, suffered аnd simply slogged thrоugh оnе diet аftеr thе nехt, аll lооkіng fоr thе promised rеsults оf а phenomenal nеw body. Вut іf you're АΝYТНІΝG lіkе me...those promises аrе оftеn WELL оutsіdе оf thе real rеsults mоst оf usе hаvе achieved! Meal replacement diets WILL change thаt fоr уоu, аnd bеlоw, I'm going tо shоw уоu hоw МY favorite program, Medifast, will dо thаt аnd МОRЕ! Read on..:-)

Why Meal Replacements?
This іs rеаllу а nо brainer fоr mе. I'm busy, оn thе move аnd dоn't hаvе time tо ТНІΝΚ аnd measure еасh meal І hаvе оvеr thе course оf thе day. Тhіs invariably leads tо making poor food choices, ЕVЕΝ whеn І thіnk I'm gеttіng іt rіght..:-) А salad аt thе local restaurant wіth friends аt work mау SOUND good оn paper, but іn thе еnd, unlеss уоu аrе eating bland аnd blah meals, thеу aren't going tо satisfy уоur appetite оr nutritional nееds.  Ву eating portion controlled meals thrоughоut thе day thаt sоmе оnе еlsе hаs measured аnd ensured аrе nutritionally balanced, І'vе tаkеn АLL оf thе heavy lifting оut оf thе equation. Аll І nееd tо dо іs EAT!

Why іs Medifast thе Best Choice fоr Me?
Simple! Taste..:-) Аnd variety. Аnd thе support community. Оf course thеrе аrе LOTS оf good reasons tо choose thіs sort оf program, but fоr mе, І nееd sоmеthіng thаt іs healthy, easy аnd tastes great, іn thаt order. Аs long аs уоu gіvе mе thе rіght tools, І knоw І саn follow thеm, аnd thе weight loss blueprint thаt Medifast offers іs МОRЕ thаn еnоugh tо kеер mе motivated, happy аnd enthusiastic аt thе reflection І sее changing іn thе mirror оn а DAILY basis! Аnd thаt іs ΝОТ sоmеthіng І hаd success wіth аnу time before!

And remember, ultimately....

The choice оf transforming уоur body image іs UР tо уоu! Ноw уоu feel INSIDE іs оftеn fаr mоrе іmроrtаnt thаn whаt уоu lооk lіkе оutsіdе. Вut tаkіng thе fіrst steps tо balancing thе twо іs оftеn АLL thаt іs needed tо DECIDE tо love уоursеlf, thrоugh аnd thrоugh - аnd tо GENUINELY lіkе whаt уоu sее fіrst thing іn thе morning whеn thаt reflection stares ВАСΚ аt уоu wіth а smile!

Remember - іf уоu НАVЕΝ'Т bееn аblе tо lose weight's ΝОТ уоur fault! Knowledge іs POWER, аnd thе mоst іmроrtаnt step оn thе path tо а beautiful body іs іnfоrmаtіоn, EDUCATION аnd empowerment!

Anyone whо hаs ΝОТ hаd success оn ОТНЕR diet programs! Іf уоu'vе failed wіth оthеr weight loss regimens, thе Meal Replacement weight loss mау bе EXACTLY whаt уоu аrе lооkіng for.

And аs I'm ЅURЕ уоu рrоbаblу аlrеаdу knоw, thе Meal Replacement Diet movement hаs SWEPT thе internet bу storm аnd created а sea оf slim, fit & BEAUTIFUL people іn it's wake! ( аnd thеsе аrе people јust lіkе уоu аnd І whо hаvе ΝЕVЕR hаd luck оn аnу diet program bеfоrе!)

What is your favorite Medifast Meal??

Monday, June 18, 2012

Halibut Steaks with Black Garlic & Balsamic Vinegar

So delish!
This summer-time recipe will be one of your favorites!

Servings: 4

Per serving

One Leanest protein
1 fat
3 condiments


4 Halibut Steaks (10 oz. each)
5 teaspoons Balsamic vinegar
2 cloves Black Garlic
2 tablespoons orange juice
1 tsp. orange zest
4 teaspoons olive oil
Dash of sea salt and ground white pepper
Fresh cilantro, chopped (for topping)


Heat olive oil in a large skillet over medium-high heat. Add in garlic.
In a small bowl, combine balsamic vinegar, orange zest, freshly squeezed orange juice, sea salt and pepper.
Season both sides of halibut steaks with balsamic mixture. Place steaks into skillet; cook for 10 minutes or until fish flakes with a fork.
Flip steaks halfway through cooking to ensure brownness on both sides. Serve warm and enjoy with a sprinkle of fresh cilantro.


 What's your favorite fish or seafood recipe?

Sunday, June 17, 2012

Teach Your Child A Healthy Lifestyle Now!

It’s my belief that long-term good health is a combination of wise choices and good habits. I have read too many articles written by people over the age of 65 who, when asked if they could turn back the time-clock and change just one thing, what would it be.  Almost 100% of all people asked that question said their health. They wish they would have taken better care of their health at a much younger age. 

In order for future generations to live out their golden years with a good quality of life, you need to teach your children to enjoy good health now. Youngsters must learn how to eat right, the long-term value of exercise, how to control stress, and be responsible for personal choices. In addition, they need to be aware of what to do in an emergency and when to say "no".

Bad habits can be replaced.

It’s possible to teach your children about lifestyle choices like eating nutritious foods and understanding the relationship between physical and emotional health. Help your child grow up healthy. Your child's ability to learn and the chances for a longer and more productive life can be greatly improved by teaching the absolute importance of making healthy choices now.

Every child needs to feel self-confident.
I believe it is the parents and teachers responsibility to nurture a sense of self-confidence in children. When a child is confident they are more successful in every day interactions with others. They are better equipped to ask for what they need and set boundaries when necessary.

Establish open communication and recognize all the things they do well, no matter how small or seemingly insignificant. Do this and watch your child become self-confident.

Teach them to eat the right food. 

Good nutrition does not mean your children cannot eat their favorite foods. What it does mean is to have variety and learn moderation. We have become a super-sized nation.  The portions sizes and amount of fat in the most common fast food is alarming. It can be tempting to give into your child's demands for McDonald's or Pizza Hut when you're tired from a long day at work.  Think about the example you are setting if you give in.

Children need to know the importance of exercise. 
Exercises, like jumping, increase the heartbeat, which strengthens the heart and muscles, improves endurance, and conditions the total body. Slower movements teach balance and coordination.

Here are some suggestions.
1. Arm Circles. Stand tall with knees slightly bent. Rise on your toes and slowly circle your arms inward and upward, until arms are straight over head. Inhale deeply. Continue circling your arms backward and downwards while lowering your heels and exhaling. Do this exercise slowly and
smoothly. Repeat 5 times.

2. Swinging March. Stand up straight with feet shoulder-width apart, hands at your sides. Alternate right and left arms in forward circle motions. At the same time, lift your opposite knee so that when the right arm is circling forward the left knee is raised and vice versa.  Do 10 complete circles with each arm and then switch arms to swing backward. Repeat 10 full circles with each arm.

3. Pendulum Push. Stand straight with arms at your side. Step to right, bending your right knee. Raise arms overhead and push toward the ceiling. At the same time, rise on your right toes and lift your left leg off the ground, keeping all the weight on the right foot. Put your left leg back on the ground, bending both knees and placing hands on shoulders. Repeat to the left side. Repeat 10 times on
each side.

4. Jumping Jacks. Stand straight with feet together. Jump up and land with your feet shoulder-width apart as you swing arms to shoulder height. Jump back to starting position while clapping your hands over your head. Jump up and land with feet apart while bringing your arms back to shoulder height. Jump back to starting position while lowering arms to your sides. Repeat this 4-part jumping jack 10-20 times at a slow, controlled pace.

Children should warm up their bodies for about five minutes to get muscles and joints ready for action and to prevent injury. They will be warmed up when they start to sweat and breathe heavier.

     All exercises have been adapted from Get Fit!, published by the President's Council on Physical Fitness and Sports, 701 Pennsylvania Avenue, NW, Suite 250, Washington, DC 20004.

What exercises do your children find fun?

Friday, June 15, 2012

Simple Exercises Melt Body Fat

That’s right. If you want to slim down and reduce your body fat, rather than decreasing your food intake, focus on the amount of exercise you do.

A recent national study was done using two age groups of sedentary men. These men basically sat at an office desk for the majority of their day and did not exercise.  One group was in their 20's and the other over age 65. It was interesting to see the striking relationship between lack of physical activity and fat. What they learned, and this won’t be a surprise, is that the most sedentary men had the most body fat regardless of their age.

Despite the government’s attempts to set standards for the daily recommended amount of calories needed for the average person; it does not match up to the current calories needed for the body’s daily energy needs.  

You do not need to join a gym.

Now leading experts recommend that people who want to lose weight simply start increasing their physical activity. This does not mean you need to join a gym or even purchase exercise equipment. It simply means being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), These are all things that more effectively burn calories and reduce body fat. Did you know that by standing while working on your computer rather than sitting, will allow you to burn an additional 100 calories? Everyone seems to have lost sight of the value of being active. Consider this, a half-hour aerobic workout accounts for far less energy expenditure than our minute-to-minute movement in the office or at home. Amazing!

One report showed that 60% of Americans are trying to lose weight at any given time, spending approximately $30 billion a year on diet programs and products. A national panel recently sought data to determine if any commercial diet program could prove long-term success. What they found was exercise was the key component in maintaining a long-term goal weight.

Being seriously overweight and particularly obesity predisposes an person to a number of diseases and serious health problems, and it's now a known fact that when caloric intake is excessive, some of the excess frequently is saturated fat. The typical American does not read labels to determine if a food item loaded with the wrong types of fats or a high sugar/carbohydrate amount. Even small amounts of exercise like 10 minutes in the morning, 10 minutes at lunchtime and 10 minutes in the evening will help your body burn more fat and help you get started.

People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly.
Walking is one of the best exercises for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive outlook about yourself and life. And the best news of all…it’s still free! If you live in a climate where winters keep you indoors a lot; find an enclosed mall, put on your thinking cap and find ways to exercise at home.

The length of time you walk is more important than how fast you go in order to lose weight. Walking at a moderate pace yields better results with less soreness - leading to more miles and more fat worked off on a regular basis. High intensity walks on alternate days help will condition your system. When you are losing weight and incorporating a walking program, the good news is you are not required to walk an hour every day. Mix it up with one day week when you walk at a moderate pace for at least 45 minutes.

If you want to be healthy and enjoy your goal weight, exercise and diet are inter-related. Exercising without maintaining a balanced diet is no more beneficial than dieting and being inactive.

What are your favorite exercises to do when mother-nature keeps us indoors?

Sunday, June 10, 2012

Cilantro Butter and Fish Fillets

Talapia is the fish recommended for this recipe but any mild white fish like Orange Roughy, Cod or Flounder will also work well. Serve with a green salad or sautéed spinach. Divaliciuos good!

Servings: 4 (serving size: 1 fillet and approximately 2 teaspoons cilantro butter)

Per serving
One Leanest protein
One fat
1.25 condiments


 1/4 teaspoon salt
 1/8 teaspoon ground red pepper
 1/4 teaspoon ground cumin 
 4 (10-ounce) tilapia fillets
 10 sprays Cooking spray
 2 tablespoons butter, softened
 2 tablespoons finely chopped fresh cilantro
 1 lemon, quartered
 1/2 teaspoon grated lemon rind
 1/8 teaspoon salt 
 1/4 teaspoon paprika


Combine first 3 ingredients; sprinkle over both sides of fish.  Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Coat both sides of fish with cooking spray; place in pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish on a serving platter; squeeze lemon quarters over fish.

Place butter and remaining ingredients in a small bowl; stir until well blended. Serve with fish. 

Sunday, June 3, 2012

Trueman is Now A Century Club Member!!

Trueman has lost over 100 lbs! Incredible Medifast Weight Loss Success Story!

                                              Way to go!

Trueman Before

                                            Trueman After Losing 100 lbs!

Saturday, June 2, 2012

Congratulations Katelyn!

Congratulations to Katelyn! She is now at a weight she hasn't been at since high school. Awesome week with a 3.2 lb weight loss. She'll be receiving another diploma soon:)

Oatmeal Muffins

Want to change up your Oatmeal and make it puffier? Muffin-Size it!

Mix your favorite Medifast Oatmeal with 4 tablespoons of water in a small bowl. I like to add cinnamon to it.
Heat in the microwave for one minute.   It's really good when it's still warm.

Recipe is brought to you straight from Take Shape For Life Optimal Bites.

Friday, June 1, 2012

Congratulations Jennifer!

Whahoo!! Jennifer from California just lost 20 lbs her first month on the program! She is on her way to a healthy lifestyle. She's now powered up with a new pedometer and walking goal.

Heel toe, heel toe. Best tip for walking:)