Monthly Archives: November 2013

Importance of Staying on Program Through The Holidays


Important information to remember…. Whether it’s an “Evening Weakening”, a “Weakened Weekend” or a “Holiday Splurge “… here are some very important reasons why you want to follow the program and not be “on again off again”.

The first reason is that you will get the best results.
In order for the program to be effective, you must be in the fat burning state. Why? Because when you are burning fat you have lots of energy, not tired, not hungry, and most importantly…you are burning fat, not muscle.

We want you to spare your muscle as it is very important in your metabolism, calorie burning ability, and strength.

It is very unhealthy to be going in and out of the fat burning state. This will cause a stress to your body whether you can feel it or not. You could start to burn muscle during this constant fluctuation of energy burn.
This “on again off again” behavior is not helping you to learn healthy eating habits, in fact, just the opposite. You will be teaching yourself a very unhealthy habit, possibly binging, and also weakening any will power you might of thought you had.
Drinking alcohol… Just say “no”. Alcohol lets your defenses down and fills you up with empty calories and carbs, which will kick you out of the fat burning stage.
When you kick out, it can take up to three days to kick back in. Causing you to be hungry and possible tired until you are burning fat again.
In other words…If you can’t do it right, switch to a maintenance-type program with more calories until you are truly ready.

What can you do if you really want to succeed?
Talk to your Health Coach and tell them that you are ready and want their help.
Read Dr. A’s Habits of Health and get the Companion guide along with self study video to help you stay on track.
Make a point to get on all the support calls
Sign up for Support in Motion…The interactive, internet support tool where you can learn about getting healthy, plot your goals and follow them on a chart, log your daily meals, chat with others, learn new recipes.

(To sign up go to your health coach’s website and click on the support in motion window and follow the directions.)

Keep a daily journal
Write a daily affirmation a say it often.
Have a clear set of goals and what you will need to do to reach them
Exercise when the time is right…3 weeks into the program for most beginners.
Follow the directions in your quick start book exactly.

-measure lean and green

-drink your water

-get all five MF meals plus lean in green in daily

-eat within your first hour of waking

-don’t over exercise in the first 3 weeks.

(Maybe Become a health coach yourself!? Our health coaches have a very high success rate…when you talk the talk you’ve got to walk the walk)


For My Clients: Thanksgiving Holiday Menu


Suggested Serving Time

Appetizers (1 meal, 1 snack) 2:00 pm

* Southwest Bean Dip with Medifast Multi Grain Crackers

* Celery Sticks with Sweet-Tangy Mustard

* Sparkling Flavored waters with 0 carbs / 0 calories. Serve over crushed ice and mint sprig for garnish.

Soup (1 snack) 4:30 pm

* Beef Consommé

Plenty of water with lemon wedges for your beverage throughout the day

Salad (Part of Lean and Green Meal) 5:00 pm

* Baby Greens with Spinach

Water Chestnuts

Low Fat Raspberry Vinaigrette


Main Course (Lean and Green Meal) 5:30 pm

* 4 – 6 oz. of White Turkey Meat

* TSFL Legal Turkey Stuffing

* Broccoli, steamed in chicken broth

* Healthy Mashed Cauliflower

Dessert (1 meal) 8:00 pm

* Lemon Mousse Crunch

Or Vanilla Pumpkin Spice Shake

Or TSFL Pumpkin Pie


South of the Border Bean Dip

4 – 5 oz.boiling water ¼ tsp Onion Powder

1 pkt Medifast Chili ¼ tsp Garlic Powder

1 cup Chicken Bullion ¼ tsp Cumin

1 pkt Medifast Multi Grain Crackers ¼ tsp Chili Powder

* Place Chicken bullion granules in microwave safe bowl and add boiling water. Add Medifast Chili and stir to blend. Cook in microwave for 1 minute. Remove from microwave, add seasons, and cook for additional minute. With hand blender, blend until smooth and thick. Dip crackers in bean dip.

Sweet-Tangy Mustard

3 – 4 Tbsp Mustard, regular yellow 2 pkts Splenda

* Mix together and let sit for a few minutes to blend the flavors. Dip celery sticks in Sweet Tangy mustard.

Beef Consommé

1 cup Beef Bullion

1/2 tsp Onion Flakes

* Prepare soup as you normally would and add the onion flakes.

Raspberry Vinaigrette Salad

1-cup Baby Greens w/ spinach, torn into bite size pieces

1/8 cup Chopped Water Chestnuts

1 Tbsp Low Fat Raspberry Vinaigrette or make your own with vinegar and oil

* Toss together and serve chilled.

TSFL Legal Turkey Dressing

1 pkt Medifast Garden Vegetable Crackers

½ cup Bullion

4 – 5 oz. Boiling Water

2 Tbsp Chopped Onion, finely

2 – 4 Tbsp Chopped Celery, finely

Pinch Poultry Seasoning, ground

* Crush the crackers in zip lock bag with a meat tenderizer. Pour into small mixing bowl. Mix a half cup of Bullion and boiling water together, add the onion and celery sauté until onion and celery are cooked. Spoon the onion and celery mix on top of the crushed crackers. Add a pinch (really season to your own taste) of poultry seasoning. Mix. Add liquid, a small amount at a time, to the mixture to attain the consistency you like. Enjoy with your turkey and fresh, green vegetables.

Healthy Mashed Cauliflower 1 medium cauliflower

Calorie free, no trans-fat butter spray (I Can’t Believe it’s Not Butter or Smart Balance)

Chicken broth/ Bullion

Salt and Pepper

Cook cauliflower until fork tender.

Drain and mash cauliflower by hand or in food processor until desired consistency.

Mix in margarine to taste.

Add salt and pepper, to taste.

Lemon Mousse Crunch (makes 2 meals)

1 pkg. Sugar Free Lemon Jell-O

1-cup water, boiling

2 ice cubes

6 oz. Water, cold

1 pkg. Vanilla Medifast

1 Medifast Lemon Bar

* Put Jell-O in a bowl, add boiling water, and stir until gelatin dissolves.

Add two (2) ice cubes and stir until ice melts. Refrigerate until almost gelled.

Remove from refrigerator and beat with electric mixer until frothy.

Mix Vanilla Medifast in 6 oz. of water, slowly add to frothy gelatin mix and blend.

Chop up Lemon Crunch Bar in small pieces and fold into gelatin mix.

Spoon mixture into serving dishes.

Vanilla Pumpkin Pie Spice Shake (1 meal)

1 pkg. Vanilla Medifast

4-6 oz Water, cold

To Taste Pumpkin Pie spice

To Taste Torani’s Irish Cream Sugar Free Syrup

Crushed ice

* Mix in blender until thick

TSFL Pumpkin Pie (1 meal)

1 pkg. Apple Cinnamon Oatmeal Medifast

1 pkg. Multi-Grain Crackers Medifast

5 oz Water

1/4t (to taste) Pumpkin Pie Spice

3+ (to taste) Splenda packets

(Optional: Mini bite-Redi-Whip on top)

* Mix Oatmeal, water, spice and sugar together in microwave safe bowl. Cook on High 2 min. Stir thickened mixture. Chill in freezer 10 min. and spoon onto crackers.

Pour me another glass


Water-In-Human-BodyThe human water balance is essential for health. Water is taken in via fluids and solid food with intake varying according to thirst, hunger and appetite. Water is vital for human life. The proportion of body weight made up of water is dependent upon age and sex and ranges between 75% in newborn babies and around 50% in the elderly. 10% of this is found in the blood, 70% in the cells and 20% outside the cells (tissue fluid). There is a continuous exchange taking place between the fluid within the cells and that outside the cells (osmosis) so that the cells are always supplied with sufficient fresh water.

Holiday Recipes

Frozen Pumpkin Shake
Serves 1
1 MF French Vanilla 55 or 70 Shake
1 tsp pumpkin spice
1/8 tsp ground cinnamon
1/2 cup cold water
1/2 cup ice
Pour ingredients into blender and mix until smooth.
Cal 95 | Fat 0.5g | Chol 0mg | Carb 15g | Pro 11g
(based on Medifast French Vanilla 55 Shake)
Cinnabon ShakeImage
Serves 1
1MF French Vanilla 55 or 70 Shake
1 tsp ButterBuds
1/2 tsp ground cinnamon
1/2 cup cold water
1/2cup ice
Pour ingredients into blender and mix until smooth.
Cal 97 | Fat 0.5g | Chol 0mg | Carb 16g | Pro 11g
(based on Medifast French Vanilla 55 Shake)

Shake Cookies

Serves 1
1 MF French Vanilla 55 or 70 Shake
1/8 tsp baking powder
2 packets splenda® sweetener
1/2 tsp vanilla extract
1/2 tsp ground cinnamon
1/4 cup water
Preheat oven to 350° F. Combine all ingredients in a bowl. Spray a foil-lined, oven-safe pan with non-stick cooking spray. Drop mixture by teaspoon onto the pan and bake for about 15 minutes.
Makes approximately 3–5 cookies.
Cal 100 | Fat 0.5g | Chol 0mg | Carb 16g | Pro 11g
(based on Medifast French Vanilla 55 Shake)
Green Bean Almondine
Serves 4
1-1/2 pounds raw green beans, trimmed
4 Tbsp almonds, slivered
2 Tbsp butter
Salt and pepper to taste
Sauté almonds in butter until lightly browned; be careful not to burn. Steam green beans. Toss with almonds and season with salt and pepper before serving.
Cal 148 | Fat 10g | Chol 15mg
Carb 15g | Pro 5g(per serving, approximately 1- 1/2   cups each)
Hot Cocoa Viennese
Serves 1
1 MF Hot Cocoa
1/2 tsp ground cinnamon
6 oz hot water
1/4 tsp vanilla extract
Combine Hot Cocoa and cinnamon in a mug or microwave-safe cup.  Add hot water and vanilla extract; stir until dissolved. Allow   drink to cool for a few minutes to blend flavors. Stir and serve.
Cal 115 | Fat 1g | Chol 10mg |
Carb 15g | Pro 14g

Gingerbread LoavesImage

Serves 2
2 MF Apple Cinnamon Oatmeals
2-4 Tbsp sugar-free gingerbread syrup

1/8 tsp baking powder3/4-1 cup water

Preheat oven to 350° F. Combine all ingredients in a large bowl; mix well. Spray two (2) mini-loaf tins with non-stick cooking spray. Divide batter evenly into tins. Bake for 30–45 minutes or until a toothpick comes out clean when inserted into the center of the loaves.
Cal 104 | Fat 1.5g | Chol 0mg |
Carb 16g | Pro 11g
Holiday Stuffing
Serves 1
1 packet MF Multi-Grain Crackers
1 cube chicken or vegetable bouillon
4-5 oz boiling water
1 Tbsp onion, chopped
2 Tbsp celery, chopped

1/4 tsp poultry seasoning, to taste

Salt and pepper, to taste
Crush the packet of Medifast Multi-Grain Crackers in a small mixing
bowl. In a separate, microwave-safe bowl, crush bouillon cube and
mix with water, onions, and celery; cook this mixture in microwave
1–2 minutes or until vegetables are tender. Add poultry seasoning to
taste. Mix well, adding additional water to achieve desired consistency.
Blend bouillon and vegetables with Medifast Crackers.
Cal 79 | Fat 1g | Chol 1.0mg | Carb 15g | Pro 2.5g


 Herb-roasted Turkey Breast
              Serves 2
1 lb  boneless turkey breast, raw
2 cups celery, chopped
1 cup sliced mushrooms
2 Tbsp onion, diced
1 tsp poultry seasoning
1/2 tsp ground black pepper
1/2 cup low-sodium chicken broth
1/2 tsp onion powder
1 tsp garlic powder
2 tsp canola oil, butter
Preheat oven to 350° F. Place turkey breasts in medium roasting pan. Sprinkle equal amounts of poultry seasoning, black pepper, onion powder, and garlic powder on turkey breasts. Place celery, onions, and sliced mushrooms around turkey breasts. Pour chicken broth and oil (or butter/margarine) into roasting pan. Roast for 45–60 minutes or until internal temperature of turkey breasts reaches 170° F. If cooking turkey breasts with skin on, remove skin prior to eating.
Cal 323 | Fat 7g | Chol 148mg | Carb 7g | Pro 56g
(per serving, approximately 6 ounces cooked turkey and 1- 1/2 cups mixed vegetables)

Holiday Helps For Staying On Track

The holiday season brings friends, family, and Christmas-Dinner1
loved ones together to celebrate. It can also be a
stressful time, wreaking havoc on our waistlines
and undoing our weight-loss efforts if we’re not
careful. This year, keep the commitment you’ve
made to yourself, your health, and your waist
by developing a
strategy to help you
successfully navigate those sometimes tricky
holiday situations.
You’ll find tips to successfully navigate special events involving food—at home, at the office, or with friends.
cinnamon and cloveDon’t go hungry!
It’s important to eat at regular times throughout the day
before attending your special event so you don’t go hungry.
  Eating small frequent meals helps  keep your energy levels
even, and your hunger at bay, and makes you less likely
to give in to temptations.
Enjoying a delicious MF Meal before attending a holiday party will help keep you satisfied and should be treated like a small frequent meal and not an eating frenzy. On the 5 & 1 Plan, plan to take a MF Meal with you or have your Lean & Green Meal at this special event.
Avoid portion distortion.
Use the smallest plate available for built-in portion control. Fill your plate with healthy choices first, like fresh vegetables, lean proteins, and salad. Limit or skip foods that are high in calories and low in nutritional value.
hot-mulled-ciderYou don’t necessarily have to give up traditional favorites…just modify them. Stay on track on the 5 & 1 Plan by focusing on the Lean & Green
Meal recommendations: Roasted chicken, turkey, lamb, or lean beef paired with spinach salad and steamed green beans makes for a great holiday
meal and a healthy waistline without leaving you feeling deprived.
For those in Transition and Maintenance, sauté with broth rather than butter, use sugar-free gelatin rather than regular in Jell-O® molds, and
use low- or fat-free choices rather than higher fat versions, e.g., substitute low-fat sour cream for regular.
You don’t necessarily have to give up traditional favorites…just modify them. Stay on track on
the 5 & 1 Plan by focusing on the Lean & Green Meal recommendations: Roasted chicken, turkey, lamb, or lean beef paired with spinach salad and  steamed green beans makes for a great holiday meal and a healthy waistline without leaving you feeling deprived. For those in Transition and Maintenance, sauté with broth rather than butter, use sugar-free gelatin rather than regular in Jell-O® molds, and use low- or fat-free choices rather than higher fat
versions, e.g., substitute low-fat sour cream for regular.
Ask for help
Remember, you don’t have to do it all yourself! Get your family and friends into the holiday spirit by assigning tasks   for everyone. Send your spouse to the store (with a very specific list) while the kids clean assigned areas of the house. Don’t be afraid to ask friends and family to bring a dish for all to enjoy.
Develop a plan of action and you’ll be much more likely to enjoy the holiday season, confident in yo ur abilities to  navigate those sometimes tricky scenarios. Use the My Plan of Action for Surviving This Event form on the next page to outline your plan of action. A plan of action is a written strategy detailing the steps you’ll take to keep yourself on track with your weight- and health-management goals. Take time to create several plans of action, individualizing them for the various situations you’ll be faced with this season—from family events to office parties to dining with friends. Learning to manage your caloric intake is no different than managing your checkbook, car maintenance, or kid’s schedules. It takes commitment to focus on your health goals.
My Plan of Action for Surviving This Event
Date and time:
Main goal for this event:
To stay committed to my overall health goals and weight-loss/maintenance program.
Other specific/personal goals:
Identify possible barriers to sticking to your plan that you may encounter at this event/
Identify a healthy strategy to put in place that will help you manage the specific barriers
you identified above:


Choose (non) tempting treats.
Choose to make or buy holiday treats that are easy for you to resist. If you’re a
chocolate lover, offer licorice or hard candy, or make fruit-flavored baked goods. Love all things sweet? Give out miniature packets of pretzels, peanuts, or sugar-free gum, or make personalized gifts that don’t involve food ( such as candles or spa treatments).

Chew, chew, chew!

It typically takes the stomach 15 to 20 minutes to signal the brain that you’ve had enough food. Savor each bite by eating slowly and allow yourself to hear when you are full. This is an important skill to learn. Skip second helpings (which could double your caloric intake) by standing away from the food, keeping yourself occupied, and enjoying the company of those around you.
Hectic schedules
There never seems to be enough time to plan, clean, shop, and cook. Manage your time by writing out your daily schedule before your events. Determine what you can do in specific time frames and only commit to what you know you can accomplish.
Make time for your body.
Exercise can help you burn and/or bank calories, which helps you to balance your calories consumed with your calories expended. Get your friends and family involved by suggesting group activities (such as walks or sports challenges) that focus on physical health and take the emphasis off food.

Focus on friends

Holidays are intended to be social gatherings with friends and family, not eating frenzies. Emphasize the social interaction. Plan activities to make the day special: Visit a local pumpkin patch, volunteer at a food bank, or attend local parades or other celebratory events. If possible, include group walks or sports activities so that you can burn calories while having fun. By focusing on the company of those around you, you can celebrate the true spirit of the holidays and make lasting memories with your family and loved ones.

friendsStrut your stuff.

Use the holidays as an opportunity to be a role model for healthier living to those around you. Demonstrate the secrets of successful life-long maintainers by balancing moderate holiday indulgences with wise nutrition/food choices and increased physical activity.

Bring your own.
If your event is a potluck, bring a healthy dish that you can enjoy on your Medifast Program. A taco salad made with greens, tomatoes, scallions, green peppers, and taco-seasoned ground turkey is sure to be a hit, and makes a
great Lean & Green Meal. If your event is not a potluck, bring a hostess gift of fresh vegetables and low-fat dip.
location, location, location
Position yourself as far from the food as possible. Sitting or standing too close can be tempting and lead to overeating.
Don’t forget,
we don’t have to wait for a holiday to take the time to be thankful for the good things we have in  our lives. By being thankful every day, you can learn to focus on the positive, and this positive thinking will help you stay healthy and well.
Enjoy the holidays!

Water: A Vital Nutrient


Water is essential for the human body to function. The body cannot store water and must have fresh supplies every day to perform virtually every metabolic process. Babies and the elderly are vulnerable to lack of water or dehydration. Not drinking enough water increases the risk of kidney stones and, in women, urinary tract infections.