Monday, December 16, 2013

Coffee Talk!

Javita Coffee Company has hit the ground running with their gourmet weight loss coffee, Burn & Control.

For this reason TEAMMATES ARE WANTED and no experience is necessary. In just a few short months my Javita business has grown to include distributors in the US, Canada, Mexico and Sweden. Why? Because the total amount of money spent by importing coffee to the U.S. alone each year is 4 billion. And another 1.1 billion people worldwide are overweight and struggling to find something that is simple and effective that works. Javita weight loss coffee has the answer and for most people they do not have to change one thing in their lifestyle since they are already drinking coffee.

Javita has a very lucrative compensation plan and the timing to help spread the word is NOW!

View and enjoy this Javita presentation. It will walk you through the history of the company, the products and the timing.

Join the FUN and let us help you reach your financial goals.

Monday, November 18, 2013

Javita Introduces Weight Loss Lean and Green Tea!

Extra, Extra, Read All About It!!! New Lean and Green Tea
The new Javita Lean and Green Weight Loss Tea ~ All Natural & Organic! I just returned from an incredible Javita regional event that was held in Las Vegas, NV. They announced the new weight loss green tea named, Lean and Green. I got to sample it and it is delicious. The new tea can be enjoyed hot or cold and contains a special blend of Japanese tea, Garcenia Cambogia and Gymnema Sylvestre. I got so excited when I received the samples that I mixed it immediately into my water bottle and drank it. It instantly blended with the water and was ready. Loved the flavor, the energy and appetite suppression:) Watch this video on Javita's New Lean and Green Tea. Stay Tuned...This Exciting New Product Will Be Available Soon

Thursday, July 11, 2013

Good 100 Calorie Snacks to Enjoy

Eating smaller meals throughout the day has several positive impacts on your health and weight maintenance program. Whether following a structured weight loss plan, it is extremely important to focus on eating smaller meals throughout the day as a lifelong habit of health.

The Benefits:

1. As long as they are low-glycemic meals, your blood sugar will stay stabilized throughout the day . This will keep you from being hungry and your energy level will remain constant. According to the Mayo Clinic; eating smaller meals helps you stay on track.

2. Eating regular, small meals of healthy food throughout the day will help you consume necessary nutrients. Rather than going for the quick fix at a fast-food establishment, consuming healthy small meals will aid your weight loss and maintenance plan since your body will be able to get all better nutrition it needs to function properly. Experts believe that the body can only handle so much at one serving

3. Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center has noted that eating the same calories spread out over smaller meals four to six times during the day is supposed to raise the body's thermogenic effect, resulting in 10% more calories being burned

When you add exercise to the equation, your benefits are greatly increased

Best Snacks — 100 Calories or Less

For the Sweet Tooth

· 1 Whole Foods Market Two-Bite Brownie

· 1 Healthy Choice Mocha Fudge Swirl Bar

· 1 pouch Keebler Sandies Right Bites Shortbread Cookies

· 1/2 cup Sharon's Lemon Sorbet with 1/4 cup blueberries

· 1 Skinny Cow Fat Free Fudge Bar

· 1 NestlĂ© Butterfinger Stixx

· 12 chocolate or vanilla Miss Meringue Minis

· 5 Nabisco Nilla Wafers

· 3 Country Choice Certified Organic Ginger Snaps

· 1 Deep Chocolate Vitamuffin Vitatop

· 1 Blue Bunny FrozFruit Chunky Mango Cream Bar

· 1 pouch O'Coco's Organic Chocolate Chrisps

Fruits & Veggies

· 2 cups raspberries

· 1 cup mango chunks

· 28 grapes

· 1 cup blueberries

· 1/2 medium cantaloupe

· 15 strawberries dipped in 1/4 cup Cool Whip Lite

· 1/2 small apple with 2 teaspoons peanut butter

· 45 steamed edamame (green soybeans)

· 2 tablespoons each of mashed avocado and chopped tomatoes stuffed in 1/2 mini pita

· 1/2 red bell pepper dipped in 3 tablespoons hummus

· Salad with 3 cups lettuce, 2 scallions, and 1 small tangerine drizzled with 2 tablespoons Newman's Own Low Fat Sesame Ginger Dressing

Dairy Delights

· 1 Kraft Polly-O Superlong Twist-Ums string cheese stick

· 1/2 cup low-fat cottage cheese with 5 strawberries

· 1 Laughing Cow Light Creamy Garlic & Herb cheese wedge and 3 Triscuits

· 1 Yoplait Light Smoothie

· 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries

Savory Bites

· 20 roasted peanuts

· 60 Pepperidge Farm Baby Goldfish Crackers

· 1 Jolly Time Healthy Pop 100 Calorie Mini Bag popcorn

· 12 Back to Nature Sesame Ginger Rice Thins

· 40 Rold Gold Classic Style Pretzel Sticks

· 12 Quaker Quakes Cheddar Cheese Rice Snacks

· 20 Glenny's Low Fat Soy Crisps

· 10 Guiltless Gourmet Baked Yellow Corn Chips with 1/4 cup salsa

Hearty Helpings

· Campbell's Soup at Hand Blended Vegetable Medley ~ One of my favorites:)

· 1 Nature Valley Crunchy Granola Bar

· 1 hard-boiled egg with 1 slice Melba toast

· 4 slices Sara Lee Honey Ham with 2 teaspoons honey mustard, rolled in lettuce leaf

· 1 slice Pepperidge Farm Raisin Cinnamon Swirl Bread with 1 tsp. light butter

· 1/2 mini bagel with 1 ounce smoked salmon

· 1 Nutri-Grain Low Fat Whole Wheat Waffle with 1 tbsp. Smucker's Squeeze


Newer Arrivals

  • Stonyfield Farm Light yogurt
(Any flavor) These deliver protein and fiber, and meet one-quarter of your daily calcium needs.

  • Sun Chips
This multigrain snack packs 5 grams of fiber and supplies hard-to-find vitamin E.

  • Fudgsicle 100 calories
These chocolate pops are a good source of fiber and calcium.

Brought to you from Your Diet Diva

Wednesday, July 3, 2013

Surviving the 4th of July

Surviving the 4th of July by Creating Balance
The 4th of July can offer the same amount of calories as Thanksgiving Day. It’s one of those holidays that can be packed with an abundance of food options like hot dogs, chips, soda’s, and beer . July means hot weather and being outside which can turn any weight management program upside down with their is an abundance of high-fat food.

The key to enjoying your 4th of July is found in one word; balance. Creating balance means mentally taking into account all of the various foods and lifestyle choices for the day.

Think ahead to what the various food choices will be tomorrow. Go into the day with the attitude of feeling good about the choices you will be making by planning ahead.

Below are some ideas to help you create balance for this great holiday.

  • Plan and incorporate some form of exercise into your day. Remember,walking just 30 minutes will keep your metabolism up for several hours.
  • If you know you are going to be having one large meal, eat light the rest of the day.
  • Avoid drinking too much alcohol. Sugar and carbohydrates are what derail the best plans and love to hide in our fat cells.
  • Drink plenty of water throughout the entire day. It is a hot time of year and dehydration can cause you to feel hungrier.
  • Fill your plate with small servings of the high carbohydrate food like, baked beans, macaroni salad, etc. Fill up on vegetables and protein.  Then wait 15 minutes.
Enjoy and celebrate your success and this great day for our country!

Your Health Coach ~ Lennie Your Diet Diva

Wednesday, June 12, 2013

I Don't Have Time To Exercise!

Why Do You Need To Exercise?
Regular exercise gets your heart beating faster which helps raise your metabolism. That is my simple answer.

If you remember from other articles I’ve written, raising your metabolism helps your body burn fat efficiently. And there is even better news – after you are done exercising your metabolism stays high for several hours afterward. Let’s look at what that means to you. By simply adding an aerobic exercise like walking 20 minutes, three or more times a week, you can increase your metabolic rate for an additional eight to ten hours a week! That’s huge!

More Good News  

By adding exercise for just 20 minutes a day you can greatly affect how you feel about yourself and experience an increase in mood. And that means a good mood:) I’m a walker and I call my walk the 20 minute “God walk” because I clear my head during this time and get focused on what matters most to me. Being an emotional eater I have found incorporating 20 minutes of activity into my day helps me stay away from foods I would normally crave during the day.. Research has shown that exercise raises chemicals in your brain like dopamine, endorphin's and serotonin. These brain chemicals work together as a team to make you feel good.

The Extra Bonus

Doing just 20 minutes of activity a day can increase your success on any weight loss plan. Any form of exercise helps decrease your stress hormones and can make it easier to lose weight especially if you are a person who tends to have abdominal weight gain. When you combine exercise with our meal replacements….your body changes.

Small Activities Produce Big Results

Find little things to do by incorporating the simplest movements into your day. If you have a desk job, etc. up and move around the office for 10 minutes, three times during the day. While watching television, use ankle weights and do some legs lifts. Several sets of 15 reps at a time will work.

Work in your favorite exercise for 20 minutes. All of the Medifast meals are designed to be low-glycemic and when you add them into your lifestyle along with exercise…good things happen to your body.





When you combine any kind of exercise into your lifestyle while on the Medifast diet plan you will see big results and feel in control.

Still Can’t Find Time

Your body will reap numerous benefits just by becoming more active. 10 minutes intervals worked into you day will reap big rewards.

Start out slow. When I began my first exercise regime I wrote on index cards notes reminding myself to do push-ups. I placed the cards on my bathroom counter so I’d see them every morning as soon as I woke up.  Let me tell the beginning I could only do a few.  That one small change, over time gave me shapely arms.

Just remember keep it simple and do SOMETHING!

From Your Coach – Lennie Campbell

Wednesday, June 5, 2013

#1 Behavior That Keeps You FAT

Avoid Behaviors that Lower Your Metabolic Rate 

Skipping meals is one of those bad eating behaviors that will set you up for failure, as it can seriously set back your efforts to keep your metabolism up throughout the day. It’s a bad habit that will stop you from losing weight or maintaining a newly reached goal weight. Most people will find they do not stop to eat because they are focused on everyone else’s schedule and not their own. Take a few minutes to think about where you spend each hour of your day. I think you will find you are doing things for others most of the time and not thinking about your own health needs.

The good news is that you DO have control over your life.

Why Eating Frequently Matters

The problem with skipping meals is that it becomes a habit and your body will compensate for the slowing down of your metabolism over time and store fat like it would during a time of famine. What I want you to learn today is this: Skipping a meal = metabolism slowing down. → this in turn means: fat storage.

Making time for small meals throughout the day is an important habit you will want to create for the rest of your life. For this reason many clients decide to stay on 3 Medifast meals each day after they are finished with the diet. It makes sense since the meals are low glycemic and calorie-controlled. There are other benefits of eating small meals throughout the day and they are:

  • Better mood 
  • In control 
  • Easier weight loss 
  • Better concentration 
  • Improved metabolism 
  • Sustained energy levels 

The Medifast meal replacements have just the right amount of carbohydrates, fat, fiber and protein to keep you feeling full and satisfied and at the same time keep your metabolism going throughout the entire day. These types of meals offer good nutrition when there just isn’t enough time to stop and prepare a meal.

Make you’re a health a priority. Your body and mind will thank you!

Your Coach,
Lennie Campbell

Tuesday, May 21, 2013

When Is The Right Time To Lose Weight?

If you are overweight, you have probably heard these things countless times, either from friends or doctors: that weight loss is important, that if you don't lose weight, your life span will be shortened by several years, that if you don't lose weight, you will get afflicted with several killer diseases such as diabetes, high cholesterol level, high blood pressure, heart diseases, sleep apnea, etc. However, when should you lose weight? When is the right time to say: 'Enough is enough! I am sick and tired of my belly fat, so am going to lose weight'?

Nobody can tell decide that for you. You need to decide the correct timing for weight loss yourself. Also note that the timing you choose can make or break your weight loss plan. For a person just beginning the Medifast diet plan I always ask if there are any vacations coming up within the next 2 weeks or birthdays, anniversaries, etc. It’s important to set yourself up for success right in the beginning.

I have been a weight loss coach for many years. I have a friend named Dave who, at one point of time, was excessively overweight (if you look at him now you won't be able to tell that just a few years ago. He was suffering from sleep apnea. He had no energy to perform his day-to-day activities, and
it was hard for him to do small jobs at work. People thought he was lazy. Believe it or not, his obesity was the root cause behind all his problems.

Dave and I are good friends, but for some reason, Dave never asked me for information about Medifast diet plan. He knows what I do for a living and we've left it at that. It was as if he was not aware of his weight problem. Until one day...

He came to his senses when he was not invited by his friend at his birthday party!

First he found it rather strange, but then he realized that it was all because of his body weight. He also realized that lately several people had started ignoring him. As you can see, his weight problem had become a big hindrance in his life! That was the time when he finally decided that he needed to lose weight. He picked up the phone and called me.

He asked me if I thought the Medifast diet would work for him. One year later, Dave has not only lost over 100 pounds, but feels he is living a new life. He is.

He is now not only able to sleep properly but also perform his regular activities without a problem. He is always full of energy and enthusiasm!

As you can see, Dave waited for the right time before he started his weight loss efforts. Before you start your weight loss journey, ask yourself if it is the correct time for you to lose weight! Why do you want to lose weight? Are you unable to bear the weight of your fat belly any longer? Do you feel that of late you've become lazy? Are you unable to get promotions in your job? Are you getting turned down for dates? Does your doctor advise you to lose weight? Whatever it is, when you decide that it is time to shed those extra pounds, take action! You WILL succeed!

Your Diet Diva

Saturday, April 20, 2013

Halibut Kebabs with Pesto

Just 4 simple ingredients!  Salmon can be used also.

Great Lean & Green Recipe for Medifast Diet

Servings 3:

Per serving

1 Leanest protein
1 vegetable serving
1 1/3 condiment
1 fat


· 2 pounds halibut, cut into 1-inch chunks
· 1 ½ cups green or red bell pepper, cut into 1-inch chunks
· 3 tablespoons prepared basil pesto – 3 fat servings
· 2 tablespoons white wine vinegar – 1 condiment
· 1/2 teaspoon salt – 2 condiments
· Cooking spray – 1 condiment


Preheat broiler.
Place fish and bell pepper in a shallow dish. Drizzle vinegar & pesto over fish mixture; toss to coat. Let fish mixture stand 6 minutes.

Place fish and pepper alternately onto each of 3 (12-inch) skewers; sprinkle evenly with salt. Place skewers on a pan coated with cooking spray. Broil for 8 minutes or until desired degree of doneness, turning once.

Drizzle with juice from a fresh lemon and enjoy!

Wednesday, April 10, 2013

The Low-Glycemic Food Index & You

There have been many weight loss diets of varying success created over the past few decades. One of the more prominent ones that have gained a great deal of favor is the low-glycemic diet. Based on the research of David J. Jenkins, a professor of nutrition located at the University of Toronto. His work was later used in a series of books by Rick Gallop, an author and former head of the Heart and Stroke Foundation of Ontario. As of this writing, the Glycemic Index Diet has sold over 2 million copies. 
The great news is...all Medifast Meals are low-glycemic!

What is the Glycemic Index?

The Glycemic Index is based on the changes in blood sugar levels when carbohydrates are ingested. Glucose is the energy source for the body that is derived by what we consume. It fuels all parts of the body and the greater the amount of glucose, the more energy that is present.

Unfortunately, if too much glucose is present then the remainder gets stored as fat. The amount of glucose that gets generated is determined in large part by how fast the food gets digested. The faster the digestion, the higher the food ranks on the Glycemic Index.

How the Glycemic Index Works
All foods listed on the Glycemic Index are based around the rating of glucose itself which is ranked at 100. Foods that are below 55 are considered low in terms of glucose that is generated. To follow a low glycemic diet, it is highly recommended that you consume foods that are as consistently low as possible on the Glycemic Index.

Foods that contain fats, raw starches, vegetables, fruits, legumes, proteins and dairy products are generally low on the Glycemic Index. This means that these particular foods take longer to digest and therefore do not cause as much fluctuation in the levels of blood glucose.

Conversely, foods that rank high in glycemic value includes refined sugars and grains, high sugar fruits and foods with increased amylopectin and amylase ratio as well. There are also other factors that can contribute to the glycemic levels found in foods which include the following;

- Variety of plants
- Method of cooking
- Food processing
- Combination of food consumed 

These factors can play a very important role in how effective following a low glycemic diet can be.

Why eating Low Glycemic foods are Important
First and foremost, a low glycemic diet is very important for diabetics who wish to control their blood glucose levels. The better diabetics can control their blood sugar, the better management of their condition.

Furthermore, for those who are trying to lose weight, following a low glycemic diet means that with less glucose generated, the less the tendency to store any excess as fat. Plus, if the energy consumed is not sufficient to adequately fuel the body, a state of ketosis can develop which means that the body pulls from its reserve sources, name the fat that is already stored to provide the needed energy. 

Glycemic Index Tables

Low Glycemic Index foods (55 or less)
Include some of these foods in each meal or snack, but go for low-fat choices where possible, such as skimmed milk. If you want to lose weight, you'll also need to watch your portion sizes. That means sticking to small servings of pasta and noodles, limiting yourself to two slices of bread with a meal, and having only a couple of squares of chocolate or a small handful of peanuts!

Table 1 - Low GI Food 
Roasted and salted peanuts 14
Low-fat yogurt with sweetener 14
Cherries 22
Grapefruit 25
Pearl barley 25
Red lentils 26
Whole milk 27
Dried apricots 31
Butter beans 31
Fettuccine pasta 32
Skimmed milk 32
Low-fat fruit yogurt 33
Wholemeal spaghetti 37
Apples 38
Pears 38
Tomato soup, canned 38
Apple juice, unsweetened 40
Noodles 40
White spaghetti 41
All Bran 42
Chick peas, canned 42
Peaches 42
Lentil soup 44
Oranges 44
Macaroni 45
Green grapes 46
Orange juice 46
Peas 48
Baked beans in tomato sauce 48
Carrots, boiled 49
Milk chocolate 49
Kiwi fruit 52
Stone-ground wholewheat bread 53
Crisps 54
Special K 54
Banana 55
Raw oat bran 55
Sweetcorn 55

Medium Glycaemic Index foods (56 to 69)

You may include a few of these foods each day, but again limit portion sizes if you want to lose weight.

Table 2 - Medium GI Foods
Muesli, non toasted 56
Boiled potatoes 56
Pita bread 57
Basmati Rice 58
Honey 58
Digestive biscuit 59
Cheese and tomato pizza 60
Ice cream 61
New potatoes 62
Coca cola 63
Apricots, canned in syrup 64
Raisins 64
Shortbread biscuit 64
Couscous 65
Rye bread 65
Pineapple, fresh 66
Cantaloupe melon 67
Croissant 67
Shredded wheat 67
Mars bar 68
Ryvita 69
Crumpet, toasted 69
Weetabix 69
Wholemeal bread 69

High Glycemic Index foods (70 or more)

Swap these foods for those with a low GI value or eat them together with a low GI food. Having a jacket potato with baked beans, for example, will lower the GI value of that whole meal.

Table 3 - High GI Foods
Mashed potato 70
White bread 70
Watermelon 72
Swede 72
Bagel 72
Bran Flakes 74
Cheerios 74
French fries 75
Coco Pops 77
Jelly beans 80
Rice cakes 82
Rice Krispies 82
Cornflakes 84
Jacket potato 85
Puffed wheat 89
Baguette 95
Parsnips, boiled 97
White rice, steamed 98


Thursday, March 28, 2013

Is Coffee Making You Fat?

We all love coffee for the energy it gives us but did you ever think about the fact it may be a leading cause behind weight gain? Up until 2 years ago I believed coffee was not a bad choice as long as it was drank black. I really thought the real “fat” culprit seemed to be all the whipped cream, whole milk and sugary syrups that were the source of weight gain surrounding coffee. 

But there’s more….

How Caffeine Triggers Weight Gain
Cortisol – the stress hormone. Research is now available that links caffeine with the stress hormone, cortisol. Numerous studies show that stress and increased cortisol in the human body lead to the deposition of excess fat in the abdomen. Reports now show how stress caused by caffeine, specifically in coffee can lead to increased eating and elevated levels of cortisol. In addition, increased levels of cortisol are associated with insulin resistance, fat cravings, and increased appetite.

I know some of you reading this post may be say, but coffee stimulates metabolism and suppresses your appetite, and I say are these benefits worth the risk of the elevated cortisol, and the other health risks?

Caffeine Interferes With Sleep

Chronic stress disrupts sleep, which also inhibits the body’s ability to repair itself. When there are increased levels of stress-related hormones in the body, like cortisol which is stimulated by coffee drinking, insomnia and sleep disruption become more frequent. Did you know that caffeine can remain in the body up to 18 hours and affect your ability to sleep!

A recent report came out in U.S. News and World Report entitled “Lack of Sleep Causes weight gain in just a few days”. The study showed how people who are sleep deprived for just one work week tend to overeat and gain weight.

Caffeine, Stress Hormones and Your Immune System

Your immune system is weakened when stress hormones are chronically elevated. This accelerates a number of disease processes, including cardiovascular disease and immune system dysfunction. All too often people will increase their consumption of coffee during times of stress as they try to juggle all the stress-factors by staying awake longer each day to cope. This is the opposite of what is necessary for healthy immune system.

Caffeine Aggravates Heartburn and Ulcers
Stress and heightened anxiety, as well as regular coffee and decaf, which are both highly acidic, can raise the incidence of heartburn and ulcers. Heartburn is also referred to acid reflux and when it becomes chronic, it can be an indicator of something more serious going on.

Caffeine and the Nervous System
James D. Lane, PhD, professor of medical psychology at Duke University Medical Center in Durham, N.C. and long-time caffeine researcher tells us, “Caffeine exaggerates the stress response," he goes on to say . "At the cellular level, caffeine locks the receptor normally used by adenosine, a brain modulator that provides feedback to avoid over stimulation of nerve cells. If adenosine is locked up, nothing keeps the nervous system from getting too excited at a cellular level."

Other Health Risks

Caffeine can lead to insulin resistance and contribute to obesity, high blood pressure, decreased glucose metabolism and increased cholesterol levels.

Studies suggest that the parts of our brain, which is responsible for decision making, reasoning, planning and goal making, are all compromised by stress. These same studies suggest that increased experiences of stress also lead to higher incidences of depression. In addition, caffeine inhibits the blood flow to the brain and can interfere with our memory and mental performance.


U.S. News and World Report

U.S. National Library of Medicine

Acheson, K.J., Zahorska-Markeiwicz, B., Pitter, P., Anantharaman, K., Jequier, E. "Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals" American Journal of Clinical Nutrition. 33.1980:989-997.

Haffner, S.M., Knapp J.A., Stern M.P., Hazuda H.P., Rosenthal M., Franco L.J. "Coffee consumption, diet and lipids" American Journal of Epidemiology 122.1985:1-12.

Tuesday, March 26, 2013

Sassy Salsa Burgers

Servings: 4


1 1/3 lbs. Ground Sirloin
2 tsp. Worcestershire Sauce
1/2 tsp. Garlic Powder
1 tsp. Perfect Pinch Southwest Sweet & Smoky (Salt Free)
1 cup Fat Free Cheddar Cheese
1/2 cup Fresh Garden Salsa
2 thin slices sweet onion (optional)


Spray a skillet or griddle with Butter Flavored Crisco and saute the onion slices until tender and lightly brown. Remove from heat and set aside.

In a large bowl combine the first four ingredients and form into four equally sized patties. Cook burgers until nearly done, topping with sauteed onions, cheese. (I like to add another sprinkle of Southwest seasoning on the cheese.) Place burger with slightly melted cheese on a plate and top with 1/4 of the salsa. Serve hot with your favorite veggies!

These burgers are great with or without the salsa!

A great lean and green recipe from our Chef Sheree!

Thursday, March 21, 2013

Spaghetti & Meatballs

Spaghetti made from spaghetti squash and it is oh, so good!  

Servings: 2

Per serving
One Lean protein
3 vegetables servings
3 condiments


1 spaghetti squash (about 4.5 lbs.)

Meatballs Ingredients
12 oz. raw extra lean ground beef – 2 lean
¼ cup fat-free egg substitute
(like Egg Beaters Original)
1/2 tsp. dried parsley – 1 condiment
1/2 tsp. minced garlic – 1 condiment
1/8 tsp. salt – ½ condiment
1/8 tsp. black pepper - ¼ condiment

1/2 cup diced green onion – 1 vegetable
1/2 cup diced cauliflower – 1 vegetable
1 tsp. chopped garlic – 1 condiment
1 1/2 cups canned crushed tomatoes = 3 vegetables
1/4 cup chopped basil (fresh) – ¼ condiment
1/4 tsp. red pepper flakes (this really makes it pop) – ½ condiment
1/4 tsp. ground cumin – ½ condiment
1 tablespoon grated Parmesan cheese – 1 condiment


Oven needs to be preheated to 400 degrees.

Microwave whole squash for 3 - 4 minutes, until soft enough to cut. Cut in half and scoop out seeds. Place the two halves cut-side down in a shallow tray or baking pan add an inch of water.Bake for approximately 35 - 40 minutes, until tender. 

Remove squash from oven. Turn the two halves over and let cool. Use a fork to scrape out the squash strands. Scrape lengthwise for best results. The squash should come out easily in long strands. Cover to keep warm.

Spray a baking sheet with nonstick spray.

Mix meatball ingredients in a large bowl. Form 12 meatballs and place on a baking sheet, evenly spaced. Bake until just cooked through, about 10 minutes.

Bring a medium pot sprayed with nonstick spray to medium-high heat. Cook and stir green onion and cauliflower until slightly softened, 6 - 8 minutes. Add garlic and cook until fragrant, 1 - 2 minutes. Add all remaining sauce ingredients except Parmesan cheese. Add meatballs and bring sauce to a low boil. Reduce heat to low. Gently stirring occasionally, simmer until veggies have softened and meatballs are hot, about 8 minutes.

Add half of the sauce to 1/2 cup of the spaghetti squash strands and stir to coat. Serve topped with 6 meatballs and Parmesan cheese topping!

You will be so happy you took the time to make this Medifast Lean & Green recipe!  Like me, I think this will become one of your favorites.  Substitute the beef with ground turkey, for even leaner protein.

Friday, March 15, 2013

A Junk Food Nation

That’s what we are being called. When you think about the acronym for the Standard American Diet it is SAD. 

In 2012 the CDC (Center for Disease Control) issued a report stating that more than two-thirds (68%) of Americans adults are either overweight or obese. The numbers can be staggering when you look at the reports. In 2009, about 2.4 million more adults were obese than in 2007. Now in every state, more than 15% of adults are obese, and in 9 states, over 30% of the adults are obese! Two states, Hawaii and Colorado use to be exempt from the statistics but now they, too, join the ranks with 15% of adults being obese.

Decrease Portion Sizes

Most dietary guidelines encourage everyone to enjoy their food, but focus on eating less. The picture above is a great illustration of what types of food s and their portions size relevant to a 7 inch plate.

Study after study shows how the amount of food you eat or drink plays vital role in how much energy you have available to use throughout the day. Most Americans eat and drink more due to the amount of food they are served. For a helpful exercise to help your own health, pay attention to all the servings sizes you are served for one week. This includes meals at home and in restaurants. Being aware of smaller portions and choosing to decrease the amount you eat for each meal can help you lose weight and keep it off.

The pattern of eating too much food at one time is a habit that is keeping America fat. Portions have increased over time. It has come on so slowly over time that many do not realize how much they are eating. Some meals like a bagel can include your entire days total for grains. That bagel seems like such a small food item

I've included the USDA guidelines to follow to help with your portion control below.

Figure out how big your portions really are:

  •  Measure how much the bowls, glasses, cups, and plates you usually use hold. Pour your breakfast cereal into your regular bowl. Then, pour it into a measuring cup. How many cups of cereal do you eat each day? 
  •  Measure a fixed amount of some foods and drinks to see what they look like in your glasses and plates. For example, measure 1 cup of juice to see what 1 cup of liquid looks like in your favorite glass. 
  • To see what 1 cup, ½ cup, or 1 ounce of some different foods looks like, visit the food gallery and find some of the foods you eat in each group. 
  •  Prepare, serve, and eat smaller portions of food. Start by portioning out small amounts to eat and drink. Only go back for more if you are still hungry. 
  • Pay attention to feelings of hunger. Stop eating when you are satisfied, not full. If there is still food on your plate or on the table, put it away (or throw it out). Repeat the phrase "a moment on the lips, a year on the hips" as you do this. 
  • A simple trick to help you eat less is to use a smaller plate, bowl, or glass. One cup of food on a small plate looks like more than the same cup of food on a large plate. 
  • It is important to think about portion sizes when eating out. Order a smaller size option, when it's available. Manage larger portions by sharing or taking home part of your meal. 
  • If you tend to overeat, be aware of the time of day, place, and your mood while eating so you can better control the amount you eat. Some people overeat when stressed or upset. Try walking instead of eating, or snack on a healthier option. For example, instead of eating a bag of chips, crunch on some celery, or instead of eating a bowl of ice cream, enjoy a low-fat yogurt with fresh blueberries. Making healthier choices is better for your weight and can also help you feel better. 
From Your Diet Diva

Wednesday, March 13, 2013

Take Baby Steps To Lose Weight

One of the main reasons, I believe some people fail at losing weight is they begin our program with an “all or nothing” attitude. When thinking like this it is easy for a person to get discouraged and give up the first time they think they have eaten off plan or fallen short of what they expected to happen.

Established habits take time to be replaced with new ones. For this reason I tell my clients that are using the Medifast diet plan, it is a process of taking small baby steps.

Here’s an example.

For instance, if I’m dealing with a mom that works outside of the house and at the end of most work days she feels overwhelmed and exhausted, she may not feel like being on a weight loss plan. In the past, this is the time of day when she has established the habit of using food for comfort. She knows that thawing a Marie Callender’s Chicken Pot Pie and a drinking a glass of wine will not help her shed unwanted pounds. Neither will picking up dinner at a fast-food restaurant for the family, but she’s tired and it has become a routine, a habit. Chances are she’ll chalk up her weight loss efforts as one more failure at dieting.

In all likelihood, she has forgotten how to plan her day so that her kitchen is set up in a way where the right kind of food is in the house, and meals will be easy to prepare. For this to happen, her baby step to change may simply be to go to the grocery store, walk around the produce section and lean meat isle to just start thinking about the kind of healthy foods she would enjoy cooking? That’s a baby step. She needs to feel like it is a something she can truly fit into her busy life. If it isn't, she won’t do it and it will compound her feelings of frustration.

Whether or not you are on the Medifast diet or not, below are some baby step tips that can help.

• Find one way, every day to move just a little bit more. It can be as simple as using a light hand weight while watching television.

• Find a way to fit one more glass of water into your day.

• Practice sitting down every time you eat; for the next 3 days.

• Practice chewing your food slowly; focus on that for just one day.

• Create a graph so you can monitor their weight loss pattern.

I believe we need to give ourselves permission to take baby steps toward our weight loss goals. By doing so, you are giving yourself the chance to really change from the inside out and connect the brain to the body.

Maybe this sounds like you? There is hope and help. Your can conquer your emotional eating habits.

Contact me at:

Monday, March 11, 2013

Fajita Chicken Salad

One of the many things I absolutely love about being in the weight loss industry is the sense of "community" you build over time with your clients.  Many of my clients, who are on the Medifast diet, and I have never met face-to-face and I still consider them my friends.

This Medifast-compliant recipe came from a client in the Midwest who is doing fabulous on the program.  Thank you, Chef Sheree, for this great Medifast plan recipe!

Servings: 2 Leaner

Fajita Chicken Marinade

2 Tbsp. of Real Lemon
2 Tbsp. of Real Lime
2 Tbsp. Extra Virgin Olive Oil
2 1/2 tsp. Minced Garlic
1/2 tsp. Sea Salt
1 tsp. Chili Powder
1/2 tsp. Ground Black Pepper
1 pound boneless, skinless, chicken breast (approximately)

In a glass bowl blend all ingredients well. In a large, zip top, freezer bag place chicken breasts with all traces of fat removed. Pour seasoned mixture over the chicken. Shake to coat thoroughly. Place the bag flat on a plate, separating the chicken so they don't overlap. Place in the refrigerator overnight. Cook thoroughly on a griddle or in a skillet. Allow to cool slightly. Slice into strips or cubes.

I have used this recipe on round steak and it is great!

We like this chicken served warm over a bed of chopped baby spinach, field greens, endive hearts, cucumbers, red peppers, cherry tomatoes, and a few sliced green onions. Shown here, 5 oz. Fajita Chicken topped with 1 oz of Low Fat Cheddar Cheese.

Compliments of Chef Sheree

Saturday, March 2, 2013

Healthy, Power-Packed Guacamole

I am a HUGE fan of Pure Hawaiian Spirulina.  I've been taking it daily and really do feel a difference in my energy level.  I recommend it as a regular addition for a healthy diet. 

This is a recipe I use now that I am following the Medifast maintenance plan. The powdered form of this Spirulina has < 1 gram of carbohydrate.  Pure Hawaiian Spirulina is also available in capsule form.  Nutrex-Hawaii is the manufacture & this low-carbohydrate Guacamole recipe is one of their own. They have an impressive facility here on the Big Island of Hawaii.

This healthy guacamole dip recipe below taste exceptionally good and is power-packed with nutrients so I wanted to share you with you.

Servings: 4 - 6
Prep time: 5 minutes


2 Ripe Avocados
1/2 Cup Salsa of choice
1 TB Hawaiian Spirulina Pacific Powder
1/2 TB Minced Garlic


Slice open & scoop out the flesh of the avocados.
Combine all indredients into a bowl.
Mix thoroughly.
Let chill in the refrigerator for about 30 minutes so the flavors can blend.
Serve with chopped vieggies or your favorite chips!
Store in the fridge.

From Your Diet Diva in Hawaii

Wednesday, February 20, 2013

Weight Loss Success - Dan's Amazing 100 + Story

I had been slowly adding weight, in particular over the last decade, until my weight was North of 320. I'm not sure how much higher I got than that, but did hit 320, and I was miserable. I was tired, sick, sedentary, and realized I was sending myself to an early grave. I'd tried a few diets without success, and was contemplating gastric bypass surgery.

Then I saw my friend Mike Schiebel, who I'd not seen in 4 months, and he was down 35 pounds. He was slim, had abs, and I was astounded. Basically, I said, "Whatever you did, sign me up!" ...and that was TSFL. He explained the MediFast 5+1 plan and the coaching, and I decided to give it a try. I would commit myself to 30 days, and see if I saw a change, and would continue. I also made a deal with my wife -- if I dropped 100 pounds, I could get a Harley, since long-term super-obesity is more dangerous than riding a motorcycle. If I could no longer be obese, I could have a bike! 

After I dropped 28 pounds in 30 days, I was hooked. Over the next 6 months, I lost an average of 10.9 ounces per day, and achieved my first goal, dropping 100#, and then my second goal, 1-der land!

Losing weight is a learning experience.

I'm still working to get to maintenance, because I went to transition at 177 pounds and messed up, and quickly packed on 30 pounds (!!!!!) which I'm really bummed about. But, I know the plan works, and I'm back on the plan. Meanwhile, I have energy, and many people tell me I dropped 10 years when I dropped 100 pounds, and I believe them.  I feel much younger, like I did in my 30's. I'm much more active now, playing and wrestling with the kids, exercising and enjoying life.

And, yes, I got a 2008 105th Anniversary Edition Harley Davidson Softail Deluxe that I ride ALL the time. In fact, I only drove to work 4 times last year after getting my Harley. I may never hit 175, because I've started lifting weights, running and training to achieve the Ohio Peace Officer Academy entrance exam, a goal that was unattainable for me previously.

Read how dramatically Dan's 100 pound weight loss impacted his health!

Before the TSFL plan my life was sedentary and I had lots of health problems - sleep apnea, hypertension, pre-diabetic/hypoglycemia, high cholesterol. All that is now gone. Trigylcerides down from 660 to 61, cholesterol down from 240 to 113, blood glucose down from 239 to 81, HDL up from 21 to 49, blood pressure now steady at 114/62. Before, I had 14 of 15 biometrics in the danger zone, all are now normal. Susan Schiebel is my coach, and has been the key to my success, she's been awesome. She communicates with me however I need it - usually SMS text, email or Facebook, with a few face-to-face and phone call meetings. Now, I have a new zest for life. I feel that I was a decade from dropping dead. I feel I've gained 20-30 years.

Great job Dan!

Thursday, February 14, 2013

25 Pound Weight Loss Story!

Sheree's Skinny Burgers
Congratulations, Sheree!

25 pounds has left her body by following the Medifast meal plan. And she doesn't want them back! Sheree also met her weekly “new habit” goal by coming up with different ideas for her lean & green meals so she would not get bored. This involved going to the store and taking the time to really shop, read labels, ingredients and make healthy choices that were compliant.

During our coaching call tonight, Sheree and I began talking about different Medifast recipes she has found online and I learned she has already come up with some new, great recipes. She really enjoys cooking and has promised to write out each one, take a picture and send them to me to post. I’m really excited for everyone following this blog because they are GREAT!

Just to give you an idea….look at the picture she sent of compliant “skinny burgers” she recently made. I don’t know about you but they look uum good to me!

Once again, congratulations for completing this week’s exercise and the awesome weight loss in 6 weeks!

Stay tuned as we come up with a cool “chef” name for Sheree, and start posting her recipes.

Let us know your favorite Lean & Green recipes and also any involving the Medifast meals.
Your Diet Diva Blog

Tuesday, February 12, 2013

Arline Makes Major Breakthrough in Behavior

Arline is a successful client of mine on the Medifast weight loss plan. She's lost over 50 lbs. We had a conversation the other day about the importance of continuing to keep in contact with your health coach through all 3 phases of the plan. She is now in maintenance and continuing to use the skills she learned during weight loss to keep her in those size 6 jeans!

Yeah, Arline!! You go girl!   Here's what happened and what she did.

"My husband was eating haystacks (which I of course really like) and I told him how good it smelled but that I was wearing my size six jeans and that felt better".

Like so many people, including myself, a person gets to the maintenance phase of their diet and things get a little bit scary. Your thoughts tend to turn to, "OK, I just lost all this weight AGAIN and can I really maintain it, long-term"?

From my perspective the answer is yes, as long as certain skill sets are in place. I tell every single client when they are thinking about starting their weight loss journey with me; they must make a commitment to the entire program or I cannot see long-term results happening for them.

It has everything to do with your thoughts about food. What is going on in your head just before you make a decision about food? If you are entertaining the same thoughts you had before you lost 80 lbs, that former thought process will not support good health or long term result.

It takes time to connect the "old" mind to the new body once you have lost weight. One critical step is to maintain your support system. You must continue to work on a new set of behavioral skills with someone. That person keeps you accountable until the new skill becomes permanent. New circumstances at your new weight will show up and working on the behavioral skills is more important than ever.

Your Diet Diva Blog

Tuesday, February 5, 2013

Protein Lean-Shrinkage Chart

It can become confusing when you start a diet and want to be using the correct portion size for your protein servings each day.

When reading a recipe and it lists a 6 oz of portion of protein, most often this is cooked weight. It's important to understand the shrinkage that takes place in protein in order to make sure you are getting in the correct amount. Shrinkage happens as the protein is cooked and the juice is lost through the heating process.  You are very aware of this when you have been served an overcooked piece of meat that has lost all it's moisture.  It's dry and tough.

Not all protein shrinkage is the same.

Here's an example of two different types of protein :
  • When purchased, an uncooked 10 oz Tilapia fish fillet will shrink to approximately 7 oz when cooked because of the amount of moisture that will be cooked out..
  • When purchased, an uncooked 6.7 oz boneless beef sirloin will become approximately 5 oz of cooked weight because of the density.
Below is a protein shrinkage chart I think you will find useful.  If you find yourself ready to take control of your life and get started on a path to good me at 

Lean Shrinkage Chart
The teal color represents your "Leanest" cuts of meat
The yellow color represents your "Leaner" cuts of meat
The purple color represents your "Lean" cuts of meat
As Purchased
Cooked Amount
Fish - fillets and steaks
10 ounces
7 ounces
Fish - whole, dressed
1.625 pounds
7 ounces
Lobster, meat only
1.75 pounds
7 ounces
Shrimp - Raw, in shell
~ 13 ounces
7 ounces
Shrimp - Raw, peeled and cleaned
~ 11.2 ounces
7 ounces
Chicken – Breast, white meat
~ 9.1 ounces
6 ounces
Turkey - Breasts, whole, skinless
~ 10.5 ounces
6 ounces
Beef - Ground, 85% lean
6.25 ounces
5 ounces
Chicken - Thigh, dark meat
10 ounces
5 ounces
Lamb - Chops
~ 11 ounces
5 ounces
Lamb - Roast, leg, boneless
~ 8.2 ounces
5 ounces
Lamb - Roast, leg, with bone
~ 11.1 ounces
5 ounces
Pork - Chops, loin, with bone
 ~ 12.2 ounces
5 ounces
Roast - Chuck, pot roast, boneless
~ 7.14 ounces
5 ounces
Steak - Tenderloin, trimmed
~ 5.5 ounces
5 ounces
Steak - Sirloin, boneless
~ 6.7 ounces
5 ounces
Steak - Flank
~ 7.46 ounces
5 ounces
Steak - Ribeye
~ 6.85 ounces
5 ounces
Steak – Round, bottom, boneless
~ 7.14 ounces
5 ounces
Steak – Rump, boneless
~ 8 ounces
5 ounces
Turkey - Ground
~ 5.9 ounces
5 ounces

Monday, February 4, 2013

Do Cravings Ever Go Away?

Everybody has moments when they crave something sweet, spicy, salty, or crunchy. I have even had times when I crave foods higher in fat. The problem with cravings is that they hinder our diet plan and weight loss efforts.

Night time cravings can be the worst of all because you can have a day of sticking 100% to your plan and then the clock strikes 7 PM and you have an uncontrollable urge to eat pizza, chips or anything salty or sweet. Cravings can be triggered by hormones fluctuating or emotions. Experience with my own behaviors and those of clients have taught me that many times it is a habit and habits can be changed, even emotional habits.

Cravings go away one of two ways: either when you decide to definitely give in to it, OR when you decide definitely not to give in to it. At worst, a craving might last 15 minutes, but it will go away MUCH more quickly if you distract yourself.

For me, when I’m craving a food there is a sense of anxiety attached to it (will I give in? will I go for the food?). The moment I decide one way or the other, the craving starts to diminish and I need to tell myself that.

If you decide to give in to the craving, it starts to go away even before you put food in your mouth because the anxiety related to having to made the decision goes away.

Many times snacking is due to feelings of sadness or a generally unpleasant mood. Something may have come up at work that you felt was unfair and when you get home you grab something sweet to soothe the stress you are feeling. Did those few bites of food help your situation at work? NO!

3 Essential Steps To Take When You Have A Craving: 

1. Label it. Tell yourself. "This is just a craving, it doesn't mean I have to give in. Just because I want to eat this right now doesn't mean I should. This feeling will pass".

2. Firmly make the decision to NOT give in. You made a plan, now stick to it.

3. Distract yourself. The moment your attention is on something else is the moment the craving will start to go away. CRAVINGS ALWAYS GO AWAY!

       Things to try to distract yourself:

  • Look up a healthy recipe 
  • Check emails 
  • Do a home improvement project 
  • Take a bath or shower 
  • Polish your nails/toes 
  • Find an online support 
  • Search the internet for interesting vacation spots  
  • Take a walk 
  • Check out ebay for some great bargains 
  • Call a friend 
  • Read to your children 
  • Drink a low-calorie beverage 
  • Play a game on your phone 
  • Plan your next 3 days meals
  • Organize your office
Every single time you have a craving you have the opportunity to strengthen your resistance muscle. Like lifting weights, the more you do it, the easier it becomes.

If you would like the support of a health coach during your weight loss plan, contact me. I’m only an email away.