Wednesday, September 26, 2012

Pan-Seared Scallops

This is an incredibly easy recipe that has been modified from Cooking Light to fit our Lean & Green meal. When you need to make something that taste good, quick, this is it!

Servings: 4
Preparation Time 10 minutes
Cook Time: 5 minutes

Per Serving:  
1 Leanest
1 Green
1 Healthy Fat


• 2 pounds sea scallops
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 5 sprays Cooking spray
• 1/4 teaspoon grated lemon rind
• 2 tablespoons fresh lemon juice
• 2 tablespoons balsamic vinegar
• 2 teaspoons olive oil
• 1/2 teaspoon bottled minced garlic
• 2 cups grape tomatoes
• 2 tablespoons plus 2 teaspoons commercial pesto• 1 tablespoon chopped fresh basil


• 1. Heat a large cast-iron skillet over high heat. Pat scallops dry with paper towels; sprinkle with salt   and pepper.
2. Lightly coat pan with cooking spray. Add scallops to pan; cook 2 minutes on each side or until golden brown.
3. Remove scallops from pan; keep warm.
• 4.Reduce heat to medium. Add rind and next 4 ingredients (through garlic) to pan; bring to a simmer. Add tomatoes; cook 45 seconds, tossing to coat.
• 5. Spoon 2 teaspoons pesto on each of 4 plates. Arrange one-quarter of scallops and about 1/2 cup tomato mixture on each plate. Sprinkle with basil.

For a golden-brown crust on the scallops, don't disturb them while they cook except to turn them over.

Enjoy ~ Lennie

Wednesday, September 19, 2012

Believe In Yourself

One of my Health Coaches just sent this to her clients and I wanted to share it with everyone. Thank you, April!

Believe in yourself...  

Believe that you have what it takes to get control of your health!
Believe that improving your health can change your family!
Believe that you can and will eat healthy foods and enjoy it!
Believe that you will reach your goal weight!
Believe that all things are possible to him that believes....

Tuesday, September 18, 2012

Cilantro-Lime Pork Tacos

This is a great recipe for the entire family! If you are on the program everything is 100% compliant except the tortilla the rest of the family can eat. I know you know...I just have to make sure:)
This is delish!

Number of Servings: 3  
Per serving:
1 Lean
2 Green
3 Condiments

Prep Time: 15 Minutes
Cook Time: 15 Minutes

• 1 ¼ pound pork tenderloin, trimmed and cut into thin strips
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 10 sprays pan spray
• 3 slices thinly sliced onion
• ½ cup jalapeño pepper, seeded and chopped
• 1/2 cup fat-free, less-sodium chicken broth
• 1/2 cup chopped plum tomato
• 3 tablespoons chopped cilantro
• 2 tablespoons fresh lime juice
  7 ounces lettuce leaves

• Heat a large nonstick skillet over medium-high heat. Sprinkle pork with salt and black pepper. Spray pan      with pan spray. Add pork, and sauté 4 minutes or until browned. Remove pork from pan; place in a bowl.
• Add onion and jalapeño to pan; sauté 5 minutes or until tender.
• Add broth; reduce heat, and simmer 1 minute, scraping pan to loosen browned bits. Stir in tomato; simmer     2 minutes.Return pork and accumulated juices to pan. Stir in cilantro and lime juice; cook 1 minute or until pork is done.

Enjoy! ~ Your Diet Diva

What is your favorite Lean & Green recipe?

Thursday, September 13, 2012

Get Your Metabolism Charged

One of the things I love about what I do is how "portable" my business has become.  No matter where I am or where I go; if there is internet service I am able to work.

Today, while out-of-town, I've had the opportunity to talk with 8 clients and there was a common topic that came up throughout each conversation. The reoccurring topic was around what tips or secrets did I know that would help each person's weight loss journey be more effective.

I decided to go into my files where I store all the great articles written by one of my mentors, Lori Andersen.  Below is an article Lori wrote earlier this year.  It lists the actions she taught me to incorporate while losing 35 pounds and these are the same ones I follow to maintain my goal weight 4 years later.  Enjoy!

Get Your Metabolism Charged!
By Lori Andersen August 11, 2012

We all want to know the extra little actions we can do daily to increase our metabolism while we lose weight and also once we are in maintenance.

Always eat Breakfast
Eating breakfast jump-starts your metabolism and eating every three hour thereafter keeps high energy all day. Women who skip this meal are 4 and ½ times more likely to be obese.

Drink Coffee, Tea or the Calorie Burner products Daily
Caffeine is a central nervous system stimulant, and it has been shown to increase your metabolism 5-8%. This adds up to about 98-174 calories a day! A cup of brewed tea can raise your metabolism by 12%. The Calorie burner products by Medifast can boost your metabolism ! Wow!

Eat your Fiber
Research has shown that some fiber can increase your fat burning by as much as 30%. Aim for 25 gms daily. Our Take Shape for Life program easily fills this requirement.

Make your Water Cold
This makes the body work harder to warm it up in the body. Researchers have found that drinking 6 cups of cold water/day can raise your resting metabolism to burn 50 extra calories.

Choose Organic Products
A study out of Canada reports that those who have the most organochlorines ( pollutants from pesticides, which are stored in fat cells) experience a lower metabolism as they lose weight. Another researcher found that pesticides can cause weight gain. So always choose organic when picking peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears.

Always include Protein. Your body needs protein to maintain it’s lean muscle mass. Add protein to every meal. With Medifast this ones easy!

Divide your Meals
6 small meals throughout the day can help to keep your metabolism up better than eating just 2-3 times daily. With the Take Shape for life Program, we’ve got this one done.

Add Spices to Your Food
Cinnamon increases metabolism twentyfold and you just need to ingest only ¼ to 1 tsp per day.

Skip the Cocktails
When you drink alcohol, you burn less fat and will probably kick yourself out the fat burning stage. The alcohol you consume will be used as an energy source instead of the fat. Having two martinis can reduce your body’s fat-burning ability by up to 73%

Take your Calcium
Studies have shown that women short in calcium may slow their metabolism. You will get RDA, but you may want to supplement.

Get enough Chromium. Studies found that getting 120 mcg daily will help boost metabolism. Found in green pepper, spinach, meat, eggs, and if you are on the maintenance phase and can have fruit…apples and bananas also are good sources of chromium.

Taking part in both aerobic and weight training will significantly increase metabolism and build muscle which will be an important part of you maintaining your new healthy weight

Sunday, September 9, 2012

Turkey Sausage & Peppers

A client turned this recipe in and said it was a great. I have not tried it and do not have a picture to show. I thought any picture would be better than none.  Such a Diva thought! It is a cute turkey:)

Servings: 4                         Super Easy ~ Prep Time is 10 Minutes

Per Serving
1 Leanest
1 Green
3 Condiments


1 large green pepper, thinly cut into strips
1 tsp. olive oil
Season with salt and pepper

For the Sausages:
1 lb (or a bit less) ground turkey breast – 99% lean
2 tsp. crushed rosemary
1 tsp tarragon (you could use basil instead, if you prefer)
1 tsp oregano
1/2 tsp ground cumin
1/2 tsp garlic salt
1/4 tsp. crushed red pepper flakes (optional)
ground pepper to taste 
For the Sauce:
1 small can tomato sauce (no sugar added)
1/2tsp. basil
1/2 tsp. oregano
1/2 tsp. garlic powder
1/8  tsp. cayenne pepper (or more to taste - optional)
Salt and pepper to taste


Spray pan with Pam, add teaspoon of olive oil and sauté peppers until they just begin to
brown (crisp tender). Remove to a bowl.
Mix seasonings with turkey and form into 4 sausage shaped links. Spray with pam and
brown all sides (on med-hi heat) in same pan that you did the veggies in. Cook until
centers are no longer pink. Remove to bowl with peppers.
Turn heat to low, pour tomato sauce into the same skillet and add spices. Cover and let
simmer 5 minutes. Remove the lid and add the sausages and peppers. Mix together and
cook another 3 minutes or so just to heat. Then plate ‘em up!

Friday, September 7, 2012

#1 Secret For Permanent Weight Loss

OK, you have worked hard to get your weight off, broke through some barriers and learned new habits to replace the old ones that kept you at an unhealthy weight. And now is the time where the real work begins as you learn how to maintain the new you. My own maintenance journey has been full of pitfalls and setbacks as I have engaged again in everyday life. It’s the daily choices we make and the little bit here & a little bit there of the wrong foods that put the weight back on. I cannot stress enough the importance of paying attention and gaining knowledge about what you put in your body every day. My hope in writing this article is to help you understand the beverage industry and how it impacts your long-term success.

                                                    Rethink What You Drink

Most people try to reduce their calorie intake by focusing on food, but what’s more important is to understand the calories and dangers found in what you drink.

Secret #1 ~ The single biggest source of calories in America is soda pop. 

All of us know that pop is nothing more than sugar-water and that it’s devoid of any nutritional value and it leads to obesity. There are several other, often overlooked reasons that most people don’t know about as to why you should kick the soda pop habit.

Did you know that drinking regular soda pop increases fat buildup? Danish researchers discovered that drinking non-diet soda leads to dramatic increases in fat buildup around your liver and your skeletal muscles, both of which can contribute to insulin resistance and diabetes. The study revealed that people who drank a regular soda every day for six months saw a 132 to 142 percent increase in liver fat, a 117 to 221 percent jump in skeletal fat, and about a 30 percent increase in both triglyceride blood fats and other organ fat. Their consumption also led to an 11 percent increase in cholesterol, compared with the people who drank other beverages such as water or milk.

Did you know the color caramel is cancer-causing? In 2011, the nonprofit Center for Science in the Public Interest petitioned the Food and Drug Administration to ban the artificial caramel coloring used to make Coke, Pepsi, and other colas brown. The reason: Two contaminants in the coloring, 2-methylimidazole and 4-methylimidazole, have been found to cause cancer in animals, a threat the group says is unnecessary, considering that the coloring is purely cosmetic. According to California's strict Proposition 65 list of chemicals known to cause cancer, just 16 micrograms per person per day of 4-methylimidazole is enough to pose a cancer threat, and most popular brown colas, both diet and regular, contain 200 micrograms per 20-ounce bottle.

Did you know pop may accelerate aging? Diet or regular, all colas contain phosphates, or phosphoric acid, a weak acid that gives colas their tangy flavor and improves their shelf life. Although it exists in many whole foods, such as meat, dairy, and nuts, too much phosphoric acid can lead to heart and kidney problems, muscle loss, and osteoporosis, and one study suggests it could trigger accelerated aging. The study, published in a 2010 issue of the FASEB Journal, found that the excessive phosphate levels found in sodas caused lab rats to die a full five weeks earlier than the rats whose diets had more normal phosphate levels—a disturbing trend considering that soda manufacturers have been increasing the levels of phosphoric acid in their products over the past few decades.

In addition to pop there are other drinks that contribute to weight gain and prevent Americans from sustaining a long-term healthy weight. The CDC has created a chart that illustrates the impact of hidden calories in other daily drinks. This CDC chart is worth spending time reading.

Regarding calories in your drink choices, take a look at what a very popular drink at Starbucks has packed into it. The Starbucks White Hot Cocoa with whipped cream seems like good choice on a cold winter morning. Think again, this frothy drink comes packed with 520 calories, 16 grams of fat and 75 grams of sugar. Your blood sugar will hit the ceiling in minutes. Instead select the Starbucks Skinny Vanilla Latte, Grande since it has 130 calories and is a much better choice at America’s favorite coffee house.

                                                    Diet Pop is NOT the Answer!

Many people think that a diet pop is the best way to go because the label shows no calories and no sugar. Right?
Wrong! That caramel-colored bubbly diet pop like, just like it’s counterpart, comes with its own set of side effects that may harm your health—from inducing kidney problems to adding inches to your waistline. Yep, inches to your waistline.

Prevention magazine listed the top 4 reasons you need to kick the diet cola habit as welll….now!

Kidney Problems
Here’s something you didn’t know about your diet soda: It might be bad for your kidneys. In an 11-year-long Harvard Medical School study of more than 3,000 women, researchers found that diet cola is associated with a two-fold increased risk for kidney decline. Kidney function started declining when women drank more than two sodas a day. Even more interesting: Since kidney decline was not associated with sugar-sweetened sodas, researchers suspect that the diet sweeteners are responsible.

Messed-Up Metabolism
According to a 2008 University of Minnesota study of almost 10,000 adults, even just one diet soda a day is linked to a 34% higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heart disease. Whether that link is attributed to an ingredient in diet soda or the drinkers’ eating habits is unclear. But is that one can really worth it?

You read that right: Diet soda doesn’t help you lose weight after all. A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body’s natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it’s eating sugar, and you crave more.

A Hangover that Hangs On
Your first bad decision was ordering that Vodka Diet—and you may make the next one sooner than you thought. Cocktails made with diet soda get you drunker, faster, according to a study out of the Royal Adelaide Hospital in Australia. That’s because sugar-free mixers allow liquor to enter your bloodstream much quicker than those with sugar, leaving you with a bigger buzz.

I will be adding new “secrets” each week for keeping your weight off permanently. Stay tuned for the next secret from Your Diet Diva Blog!

Eat This, Not That
Prevention Magazine
CDC (Center for Disease Control)