Tuesday, October 30, 2012

Chicken with Lemon Juice and Capers

Makes 4 servings
Per serving
One Lean serving
4 fats
2.5 condiments


• 4 (6-ounce) skinless, boneless chicken breast halves
  1/4 teaspoon salt
• 1/4 teaspoon black pepper
  1/4 cup fresh lemon juice
• 1 packet Medifast crackers, crushed
• 2 tablespoons butter
• 1/2 cup fat-free, less-sodium chicken broth
• 2 tablespoons capers, drained
• 3 tablespoons minced flat-leaf parsley


1. Place chicken between 2 sheets of wax paper and pound to an even thickness. Sprinkle chicken evenly with salt and pepper. Place cracker crumbs in a shallow dish; dredge chicken in crumbs.

2. Melt butter in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 3 minutes. Turn chicken over. Add broth, juice, and capers; reduce heat to medium, and simmer 3 minutes, basting chicken occasionally with sauce. Sprinkle with parsley; cook 1 minute. Remove chicken from pan.  Cover and keep warm until ready to serve.

3. Bring sauce to a boil; cook 2 minutes or until thick. Serve over chicken.

Great over a bed of butter leaf lettuce with chopped red peppers.

Recipe modified to be 100% compliant for Medifast Lean and Green meal.

Holiday Tiramisu Milk Shake

Recipe for Tiramisu Milkshake 
  • 1 packet Medifast Cappuccino
  • 2 tablespoons sugar-free chocolate syrup
  • 1/2 cup cold water
  • 1/2 cup ice
  • Method: Pour ingredients in blender and mix until smooth. 
Great Medifast recipe for the holidays!

Tony's Amazing 92 Pound Weight Loss Story!

Tony Lost 92 pounds!

I have had the pleasure of being Tony’s health coach while on the Medifast weight loss plan. Tony has a deep compassion for others and from the very beginning, while being focused on his and his wife’s own health, Tony has always been thinking about others and how he can reach out to help people take control of their own health so they can enjoy life to the fullest. He is a true inspiration to many folks.

Tony’s Story :
"I got up to 315 and have now lost about 92 pounds and I am striving to lose 115 pounds by Christmas. I started in January and lost about 20 pounds on a different diet. Then, our doctor recommended we try Medifast…he has lost over 90 pounds himself on it. After him suggesting it to us two different times, my wife and I decided to give it a try. 

We began last April, and since then, she has lost an additional 44 pounds for a total of 62 and I have lost an additional 72 for a total of 92. We have been on numerous diets over the last 25 years and have never been successful. Medifast is the first program we have tried where not only have we been successful, but we have also found it to be fulfilling, easy to use, easy to travel with, easy to go socialize with, easy to remain focused on and not get burned out or tired of, and best of all, a diet that rarely are we hungry during the day and focused on food or the next meal. We also have not had to exercise a great deal to lose the weight.

We have seen our blood levels improve, our blood pressure improve, I was able to get off my C-Pap/sleep apnea machine, I can bend over and tie my shoes and cross my legs while sitting. I also have seen significant improvements in my circulation, and of course significantly increased levels of self-confidence! 

We have recommended it to numbers of people and carry Lennie’s business cards so we can help others be successful. We can without hesitation or reservation recommend the diet to anyone! In combination with our pursuit of the spiritual root of our overeating and Medifast, we are thrilled and thoroughly enjoying ourselves!

If your clients are looking for a great book on seeking the root cause of their overeating, we would recommend reading, Made To Crave".

Note from Your Diet Diva: Made To Crave also has a "Made To Crave Action Plan Book" available as well. 

                            Can you see why I LOVE what I do:)  Your Diet Diva 

Saturday, October 27, 2012

Mummies in a Blanket

Your Diet Diva made these little mummies-in-a-blanket for a party I attended last night and they were such a success I wanted to share them with everyone. They are so easy to make and everyone loves them. 

When using the right ingredients you reduce the recipe by an amazing amount of fat grams and calories.


8 hot dogs that are 97 - 98 % Fat-Free
1 package refrigerated Pillsbury Reduced Fat Crescent Rolls (unprepared)


Preheat your oven to 375%

On a dry surface, place the 8 triangle-shaped portions of dough far enough apart to give you room to stretch and roll each each piece around a hot dog. I started with the wide end and when I got to the top of each hot dog I used the last thin piece of dough to create the headpiece. The first batch looked hysterical:)

Place the blanketed mummies on a non-greased baking sheet, evenly spaced.

Bake until slightly browned, about 12 - 13 minutes.

Allow time to cool and make mummy eyes by using French's Mustard.
Approximately 134 calories per mummy.

This is a maintenance recipe and not intended to be used when on the Medifast weight loss program.

Have fun and enjoy!
                                                  From Your Diet Diva

Friday, October 26, 2012

Your Refrigerator ~ Friend or Foe?

OK, let’s have some fun and treat this like a game. Ready, set, go!

Go to your refrigerator and take a pen and paper with you. As quick as you can, open the door and start writing everything in your fridge. Remember to include the items in the door.
 Does your refrigerator look like this?

For many of us on a path to optimal health we tend to overlook what’s really lurking in our refrigerators. There are everyday staples loaded with hidden fat grams & high fructose corn sugar that we use on a regular basis like salad dressings, hot dogs, processed lunch meat, sausage and mayonnaise. Mayonnaise alone packs with it 11 grams of fat and 100 calories per serving and 1 tablespoon is a serving. Most of us will spread 4 to 5 tablespoons on 2 slices of bread for a sandwich without much effort.

Let’s do the math. There are 11 grams of fat per serving X 5 tablespoons = 55 grams of fat and 500 additional calories for just the spread on your sandwich. 

The real killer is the hot dogs which our kids LOVE to eat. One Oscar Meyer Premium hot dog packs with it 240 calories, 23 grams of total fat and 9 grams of saturated fat per serving (1 hot dog). Most Americans and their children eat more than 1 hot dog at a time! You do the math on this one! 

In addition to the high fat food items in your refrigerator there are items harboring high fructose corn syrup like Heinz Catsup, Smucker’s Strawberry Jelly, Worcester sauce, Mott’s Original Applesauce, Capri Suns and even Yoplait Yogurt.

High fructose corn syrup is sugar and sugar of any kind leads to obesity. Dr. Mark Hyman wrote a great article on the dangers of High fructose corn syrup in an article published in May, 2011. It’s entitled, “The 5 Reasons High Fructose Corn Syrup Will Kill You”. It’s a great read.

Decode the fine print and become a “Label Reader”.

Pay particular attention to the serving size when reading a label. Sometimes that alone can be a real shocker when it comes to grams of fat and calories.

It’s important to know how many grams of fat you should be eating in a day for your height, age and activity level in order to maintain your ideal weight. The University of Maryland Medical Center has an easy way for you to calculate your daily need. Find that out before you go to your refrigerator


Healthy Alternatives


Heinz organic tomato ketchup
French's Worcestershire
Farman's pickle relish
Mt. Olive Hamburger dill chips
Annie's Natural Organic Ketchup
French’s Honey Dijon Mustard 


Brown Cow Vanilla Yogurt
Southern Home Nonfat Plain Yogurt
Dannon Plain Yogurt*
Mountain High Yogurt (it appears all varieties are HFCS free)
Dannon All Natural Vanilla Yogurt
Dannon All Natural Coffee Yogurt
Horizon Organic Fat Free Yogurt

Peanut Butter & Jams

Adams Peanut Butter
Costco sells an organic peanut butter
Whole Foods brand peanut butter
Karo Dark (with Blue label)
Karo Brown Sugar syrup
Hero Jams (from Switzerland) --- can be found at Cost Plus World Market
Darbo Jams (from Austria) --- can be found at Cost Plus World Market
Whole foods brand (365) strawberry jam
Smuckers organic grape jelly
Safeway "O" Organics Maple Syrup

Salad Dressings

Fat is not a bad thing when selecting a salad dressing. I read the labels and make sure there are no more than 6 grams of fat per serving, BUT watch the serving size…some are only 1 tablespoon!

Great Value (WalMart) Zesty Italian Dressing
Walden Farms
Hellmann's Real Mayonnaise
Hidden Valley Ranch Old Fashion Buttermilk
Blue Plate Mayonnaise
Wishbone Light
Ken's Sweet Vidalia Onion Dressing
Annie's Naturals Organic Papaya Poppy Seed Salad Dressing.
Annie's Naturals Goddess Dressing (check other Annie's too, quite a few are HFCS free).
Brianna's Homemade Blush Vinaigrette Salad Dressing (all varieties seem to be HFCS free)
Drew's Salad Dressings
Most Newman's Own varieties
Kraft Honey Dijon Vinaigrette, dressing & marinade
Kraft Balsamic Vinaigrette, dressing & marinade


Dr. Mark Hyman


University of Maryland Medical Center


Tuesday, October 16, 2012

Chocolate Covered Espresso Bean Pudding

If you like those chocolate-covered coffee beans, you will like this recipe! Great way to enhance your Medifast Chocolate Pudding.


1 Medifast Chocolate Pudding

½ cup cold coffee

3 ice cubes

½ teaspoon coffee grounds

¼ teaspoon vanilla extract

1 tablespoon sugar-free chocolate syrup

Blend all ingredients together in your blender or Magic Bullet. The longer you blend, the creamier it becomes. I like adding 1/2 cup more water and turn it into a divalious shake.

Enjoy!  Your Diet Diva

Monday, October 1, 2012

Thai Crock Pot Chicken

Cooler weather is just around the corner and I thought it might be a good time to post a super good crock pot Lean & Green recipe.

Servings: 4

Per Serving: 
1 Leaner Protein 
3 Green 
2.5 Condiments
¼ Healthy Snack


2 lbs. chicken breasts, uncooked - yields 24 oz. cooked (4 lean)
1/2 cup or (4 oz.) Salsa Verde (8 condiments)
2 tbsp. Peanut Butter (1 snack)
1 tbsp. low sodium soy sauce (1 condiment)
1/2 tsp. ground or fresh ginger (1 condiment)
6 cups cauliflower cooked and mashed or grated


Place all ingredients in the crock pot, except cauliflower. Stir to roughly mix the ingredients and make sure that the chicken is completely coated with the marinade. Cook on low for 6 hours, no stirring.

To serve, divide chicken into 4 equal portions of 6 oz. each over 1 1/2 cups of cauliflower per serving. Stir sauce in crock pot and then spoon the sauce evenly over each portion. Note: We shredded the chicken. Scatter just a at little freshly torn mint or cilantro on the top.