Losing Weight with Diabetes

Written by on April 26, 2016 in Fitness Tips, Frederick, York - No comments

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Losing weight is hard – it takes patience, dedication, and can be especially difficult if you’re one of the nearly 30 million people in America with diabetes. Watching what you eat takes on a whole new meaning to those with diabetes. It can become difficult balancing a healthy diet and keeping blood glucose levels in check.

Living a healthy lifestyle and eating right is key in the fight against diabetes and can even help reverse type 2 diabetes in some cases! Get yourself started on the right track towards losing weight and reducing the effects of diabetes with these nutrition and fitness tips.

The Diet

There’s no specific diet for those with diabetes. Instead, it’s all about making healthy choices each day (as each of us should be doing regardless of health specific problems). We’ve all heard of superfoods, but there are a few superfoods for diabetics that can be the perfect addition to any meal plan.

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10 Diabetes Superfoods

  1. Beans
  2. Dark green leafy vegetables
  3. Citrus fruits
  4. Sweet potatoes
  5. Berries
  6. Tomatoes
  7. Fish high in omega-3 fatty acids
  8. Whole grains
  9. Nuts
  10. Fat-free milk and yogurt

 

You’ve probably been taught to stay away from carbs, but not all carbs are bad. There is a difference between healthy and refined carbohydrates. You should be avoiding refined carbs, but healthy, natural carbohydrates can be eaten in moderation.

Following a Medifast meal plan can help take some of the guessing out of your diet, the Medifast program is designed to balance carbohydrates, proteins, and essential vitamins and minerals. We take an individualized approach to weight loss with a professional counselor there for you every step of the way!

Getting Active

While dieting is important to help manage diabetes, it’s only half of it! Getting active is important for a well-rounded diet, whether you have diabetes or not. Keep consistent, stick to a workout routine, and do something you enjoy! Try hiking, cycling, rollerblading, running, whatever you enjoy. Working out doesn’t have to be something you dread doing—make it fun!

Find Support

With any successful weight loss plan, support can be a tremendous help! Gaining support from family and friends, or a weight loss counselor, can help keep you accountable for reaching your goals. If you don’t feel like you have any one individual you can seek support from there are other ways to keep yourself accountable for achieving your weight loss goals.

Spring Clean Your Diet with these Tips!

Written by on April 19, 2016 in Lancaster - No comments

Spring is the perfect time to start thinking about changing up your daily routine and get ready for the warmer weather ahead. This year as you get into “spring cleaning” mode, use these helpful tips to create lasting, healthy eating habits.

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Spring Diet Tips

#1: Slash the sugar.
The 2015 Dietary Guidelines stressed the importance of minimizing added sugar to 10 percent or less of your daily calories. Instead of cutting sugar out completely, look for small ways to cut back on it. For example, lessen or eliminate the amount of sugar added to your coffee and tea, choose plain yogurt without added sugar or toppings, or stop drinking sugary sodas and opt for water or seltzer instead.

#2: Add vegetables.

Spring is filled with seasonal vegetables like lettuce, bok choy, kale and spinach. Whenever possible, add vegetables to meals like sandwiches or omelets. Instead of processed snack foods, eat wholesome vegetables with a dip like hummus.

#3: Pulse up.

The United Nations declared 2016 the International Year of Pulses, a food category that includes dry peas, beans, lentils and chickpeas. These foods are high in protein, fiber and healthy unsaturated fat. Add lentils to salads, make a bean dip for veggies, or try roasted chickpeas.

#4: Choose highly processed foods carefully.

Many of the excess calories and much of the salt in your diet may come from highly processed foods that aren’t really necessary. Many food companies have come out with better-for-you foods to snack on, like Dang Foods Coconut Chips, Siggi’s yogurt and Sensible Portions Pea Poppers. Do your research and choose snack foods with simple ingredients you can pronounce. These snacks should also add essential nutrients, vitamins and minerals to your diet.

#5: Minimize alcohol.

Unfortunately, alcohol is not essential to your diet. Every serving of alcohol adds around 100 to 150 calories, not counting any mix-ins for cocktails. If you’re an avid drinker of wine, beer or spirits, you may want to cut back to the recommended amount. Per the 2015 Dietary Guidelines, men should consume no more than two drinks per day and women a maximum of one drink per day. One drink is defined as 5 fluid ounces of wine, 12 fluid ounces of beer or 1.5 fluid ounces of 80-proof liquor (like rum or vodka).

We hope these spring diet tips, will help you feel great, improve your health, and move you closer to your health and fitness goals for the year!

Delicious Medifast Approved Breakfast Recipe!

Written by on April 12, 2016 in Lancaster - No comments

Egg in a hole, egg in a basket… whatever you call it, its always been a simple, yet delicious meal, but we’re shaking it up with this recipe! By swapping out the bread for a healthy bell pepper this traditional breakfast is taking a healthy and delicious turn.

This healthy Medifast recipe is perfect for either breakfast or lunch and can even be used as a complete Lean & Green Meal by adding in one cup of vegetables. We suggest sautéing the leftover bell pepper and maybe some zucchini!

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Bell Pepper Egg-In-A-Hole

1 Serving: 1 Lean, 1 Green, 2 Condiments

INGREDIENTS

  • 1 medium bell pepper (any color)
  • Cooking spray
  • 3 eggs
  • 1/8 tsp salt
  • 1/8 tsp pepper

DIRECTIONS

  1. Cut three, one inch rings from pepper, and remove the center and seeds. Heat a skillet over medium-high heat, and lightly coat with cooking spray. Cook pepper rings for one minute, then flip. Continue to cook for another minute.
  2. Slowly pour contents of one egg into a pepper circle. Repeat with remaining eggs and pepper circles. Sprinkle salt and pepper on top, cover, and cook for 3-5 minutes, until eggs are fully cooked and set. Serve immediately.

Don’t Forget about our Spring Open House on April 16th from 8am-3pm! We will be offering 75% our memberships, samples of our recipes, raffles for prizes and SO much more. This is an event you do not want to miss out on! RSVP now to reserve your space: 866-204-3467. We can’t wait to see you on the 16th!

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Join us for our Spring Open House on April 16th!

Written by on April 5, 2016 in Lancaster - No comments

Summer is right around the corner, are you ready to hit the beach? If you are stressed about getting swimsuit ready and need support to jump-start your health; our teams at Medifast are here to help! Join us on April 16th from 8am-3pm for our Spring Open House! We will be offering an incredible 75% our memberships, samples of our recipes, raffles for prizes and SO much more!

Did you know Medifast is designed to fit you and your lifestyle? Whatever your weight loss goals are- Medifast can help get you there with plenty of support from our dedicated counselors along the way. Each of our easy to follow weight loss plans let you reach a fat-burning state and still feel full, allowing you to lose weight quickly and safely no matter which plan you choose!

If you have been thinking about joining Medifast, now is the time!

This is an event you do not want to miss out on- RSVP now to reserve your space 866-204-3467 OR Sign up here!

We can’t wait to see you on April 16th!

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Successful Weight Loss Begins with Support

Written by on March 29, 2016 in Lancaster - No comments

What’s one thing that sets successful dieters apart from everyone else? One of the biggest factors, one that many don’t even consider, is support! It doesn’t matter how many expensive trendy health food items you buy– if you don’t have the support to help to keep you on track, you may have a tough time sticking with your plan.

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Help, helps.

Yeah, that sounds a little redundant, but it’s true! The Journal of the American Medical Association (JAMA) published and article studying the effects of support on weight loss, they focused on three test groups: personal support, technological support, and self-directed (the control group). This study found that those with personal support lost, and kept off, more weight than either of the other groups!

Personal support from friends, family, and professional counselors can help keep you accountable and on-track with your goals.

How can you keep yourself accountable during weight loss?

 

Make your goals public. Tell and friend or family member about your weight loss goals and talk to them about your progress. Even better, share on social media! Choose one day of the week to post about your progress on Facebook, Instagram, or whatever your platform of choice! If you’re really feeling brave, share some before-and-after or progress pictures!

 

Keep a food journal. There are tons of smartphone apps out there for keeping track of your food, like MyFitnessPal or Lose It!. Or you can just choose to keep it simple with a notebook and pencil! If you don’t feel like counting calories, even just keeping a log of what you’re eating can help you become more mindful of what you’re putting in your body.

 

Keep track of your weight. We’re not just talking about stepping on the scale, we’re talking about measuring your in inches as well! Once a week measure your waist, hips, neck, and arms. If you’re working out and building muscle, you have to remember that the number on the scale might not be going down as quickly as your body fat is since muscle weighs more than fat—that’s why we measure more than just weight!

 

Make it a contest. Have a friend that also wants to loose weight? Make a contest out of it! Whoever wins pays for the next concert or event, whatever would motivate you to loose weight.

 

Get to your appointments. If you’re using Medifast as part of your weight loss plan, keep your appointments (remember the JAMA study?!). There’s no better motivation than meeting with a professional. Plus, your counselor can help get you through any rough times you may be having with your diets and give you suggestions to get you through and keep on track!

 

A Recipe to Stop Those Sugary Snack Cravings

Written by on March 22, 2016 in Lancaster - No comments

 

Do you ever get in a mood where all you want to do is snack? You’re not particularly hungry, but you just need something, some kind of snack? Of course you have, unless you’ve become a master at curbing your cravings, we all get cravings and feel like snacking at some point! What do you usually crave, salty or sweet? If you’re anything like me, it’s usually sweets!

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It can be hard to stay on track with your Medifast plan when those sweet cravings hit, but that’s where this handy snack recipe swoops in to save the day (and your waistline).

 

This Cinnamon Sugar Trail Mix combines not one, not two, but three Medifast products to create a deliciously sweet and crunchy trail mix!

Cinnamon Sugar Trail Mix

3 Servings: 1 Medifast Meal, 1 Healthy Fat, ½ Condiment

 

INGREDIENTS

  • 1 packet Medifast Oatmeal (any flavor, but Apple Cinnamon works best)
  • ½ tsp pumpkin pie spice
  • 4 Tbsp water
  • Cooking spray
  • 1 bag Medifast Cinnamon Pretzel Sticks
  • 1 bag Medifast Cinnamon & Brown Sugar Cereal Crunch
  • 1 oz nuts of choice

DIRECTIONS

  1. Combine Medifast Oatmeal, pumpkin pie spice and water in small bowl.
  2. Drop oatmeal mixture in very small globs, to resemble size of granola chunks, onto lightly greased baking sheet.
  3. Bake at 350 degrees for 10 – 15 minutes, until browned and crispy, but not burnt.
  4. Once cooled, combine oatmeal pieces, and remaining ingredients in large bowl, and serve!

Do you get more of a craving for salty snacks? Try out these Fresh Mediterranean Cucumber Cups, the feta cheese adds a bit of saltiness that will put an end to those cravings in a healthy way!

Good For You St. Patrick’s Day Recipes!

Written by on March 15, 2016 in Lancaster - No comments

St. Patrick’s Day is coming up, and whether you’re Irish or not, being on a diet doesn’t have to mean missing out on fun! Although, I’d suggest limiting yourself when it comes to that green beer that pops up at this time of year—whose idea was that anyways?

We’ve gathered up some delicious Medifast-approved Irish-inspired recipes for you to enjoy this St. Patty’s day!

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Black Currant Cider Sparkler: The perfect non-alcoholic pairing for your hearty Irish meals. The key to this recipe is finding natural juice with no added sugar—be sure to check the labels!!

INGREDIENTS

  • 1/4-cup black currant juice*
  • 2 teaspoons fresh lemon juice
  • 1 1/2 cups chilled sparkling cider
  • Lemon peels, for garnish

DIRECTIONS

  1. Combine black currant juice and lemon juice. Add sparkling cider. Divide between 2 glasses, and garnish each with a lemon peel.

*If you can’t find currant juice, substitute with cranberry, grape, or pomegranate juice, just be sure, again, that it has no added sugars.

Corned Beef and Root Vegetable Hash: Hearty yet healthy, this recipe is perfect for the dieter that wants to get their Irish-food fixing without gaining weight!

INGREDIENTS

  • 3 1/2 cups homemade or low-sodium store-bought chicken stock
  • 8 ounces Yukon gold potatoes, peeled and cut into 1/2-inch dice
  • 8 ounces carrots, peeled and cut into 1/2-inch dice
  • 8 ounces parsnips, peeled and cut into 1/2-inch dice
  • 8 ounces turnips, peeled and cut into 1/2-inch dice
  • 3 tablespoons olive oil
  • 1 small onion, halved lengthwise, then cut crosswise into 1/4-inch-thick slices
  • 8 ounces corned beef, cut into 1/2-inch dice
  • 2 tablespoons grainy mustard
  • 4 to 6 eggs, fried (or cooked any style)
  • Freshly ground pepper

DIRECTIONS

  1. In a large saucepan, bring stock, potatoes, carrots, parsnips and turnips to a boil. Reduce heat and simmer until just tender, about 6 minutes. Drain and keep 1/2 cup liquid; set aside.
  2. While your vegetables are coming to a boil, heat oil in a large non-stick skillet over medium heat. Add onion and cook until softened, about 6 minutes. Add the boiled vegetables and the reserved 1/2-cup cooking liquid. Cook, stirring occasionally, until vegetables are browned, about 25 minutes. Stir in corned beef and mustard.
  3. Serve with two over-medium eggs on top and season with pepper.

Irish Soda Bread: Carbs? Yes, carbs. Sometimes we have to remind ourselves that carbs are okay in moderation, plus this recipe uses healthy ingredients!

INGREDIENTS

  • 1 1/3 cups whole milk
  • 1/3-cup apple-cider vinegar
  • 3 cups all-purpose flour, plus more for surface and dusting
  • 2 1/2 teaspoons coarse salt
  • 1-teaspoon baking powder
  • 1-teaspoon baking soda
  • 2 ounces (4 tablespoons) cold unsalted butter, cut into small pieces
  • 1 cup unprocessed wheat bran
  • 1/4-cup caraway seeds
  • 1-cup (5 ounces) raisins
  • Salted butter, preferably Irish, for serving

DIRECTIONS

  1. Preheat oven to 350 degrees and use parchment paper to line a baking sheet. Mix milk and vinegar in a small bowl, and let stand until thickened, about 5 minutes.
  2. Whisk together flour, salt, baking powder and baking soda in a large bowl. Cut in unsalted butter with either a pastry cutter or 2 knives until mixture resembles coarse meal. Add bran, caraway seeds and raisins; stir to distribute.
  3. Pour milk mixture into flour mixture; stir until dough just holds together but is still sticky. Turn dough onto a lightly floured surface and divide it into 16 equal pieces and, with floured hands, roll each into a ball. Transfer the balls to a parchment-lined baking sheet in 4 rows of 4, making sure each dough ball is touching the ones around it. With the tip of a paring knife, cut a 1/4-inch-deep X on each ball. Because the pull-apart rolls are smaller than a full loaf, the baking time is cut in half. Cool to room temperature before serving with plenty of salted Irish butter.

Now that you’re loaded up with the good-for-you Irish recipes, you’re ready to tackle St. Patrick’s Day with confidence, so get out there and celebrate!

All recipes via MarthaStewart.com

Spring Weight Loss: Clean Up Your Fitness Plan

Written by on March 8, 2016 in Lancaster - No comments

March 20th, the first day of spring, is when we all start thinking about the next season — summer, which means swimsuit season. I know you started the year with all the best intentions to get in shape and lose weight by summer, but we all know that, sometimes, it’s not that easy to commit to those goals.

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So, how can you reach your goals by summer? Do a bit of a spring cleaning on your fitness plan!

1. Evaluate Your Diet

Are you eating the right foods and staying away from the wrong ones? If you are on our Medifast plan, are you sticking to it?

One key piece of advice is to cut out (or at least limit) starchy carbs like potatoes, breads, and many processed foods. Replace these items with fresh fruits and veggies prepared however you like!

Second, put down the diet drinks and reach for a water. Drinks, like sodas and juices, that are labeled diet really aren’t that healthy for you. That is why we advise sticking with water. To add a little flavor, just add some lemon juice or infuse it with your favorite fruits!

2. Switch Up Your Routine

You should be working out 30-40 minutes at least 3-4 days a week, but doing the same exact thing every single day may not be very effective. Our bodies are amazing things — if your go-to workout is jogging, your body may learn to adapt if you do it every single day, making it less effective.

Take control again by changing up your workout and alternating the intensity every couple of days. Try walking one day, weight-training the next day, and biking another day! Don’t get repetitive — keep your body guessing.

3. Keep The Stress in Check

High levels of stress can cause the body to release hormones called cortisol, which increases fat storage, and, when you are trying to lose weight, makes it that much more difficult for you.

Stress can also be a trigger for mindless snacking for some people. If you’re starting to feel stressed, do some deep breathing, or try out a short yoga routine! Check out these yoga for beginners videos on YouTube.

4. Get Enough Sleep

Sleep is so important, not just for weight loss, but for your overall health! Not getting enough sleep can cause an increase in appetite and increase your stress levels! Make sure you’re getting enough sleep each night to keep your body healthy.

Follow these tips every day and you’ll be ready to spring into summer before the season is up!

Look and Feel Great on your Big Day

Written by on March 1, 2016 in Lancaster - No comments

It’s your big day, eyes are on you, a moment you’ll never forget—look stunning and feel amazing as you’re walking down the aisle on your wedding day! Beauty starts from the inside so let Medifast help you get healthy and feel great for your upcoming wedding. We know you want to fit into that dream dress, but starving yourself isn’t the way to go, eat healthy, lose weight, and feel great!

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Whether you’re looking to shed a few, tone up your body, or get that beautiful healthy skin, we can help! Our York and Frederick Medifast Centers offer special weight loss programs for brides-to-be to help your prepare for your big day.

Our professional counselors will work with you every step of the way to help your achieve your goals before the big day arrives.

Want to learn more, or ready to start feeling great? Find a Medifast Center and get ready for your wedding day the healthy way!

Avoiding the Winter Blues: 5 Steps

Written by on February 23, 2016 in Lancaster - No comments

That winter depression that seems to kick in before the season is even in full-swing here in Pennsylvania and Maryland isn’t your fault—its seasonal effective disorder (SAD)… even the acronym is depressing! Don’t let SAD get to you, you can fight it off and stay happy by practicing these 5 simple steps every day!

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Don’t Wake Up in the Dark

We know you have a job to get to and kids to get to school, so we’re not suggesting sleeping in (although that sounds nice), but waking up while it’s still dark doesn’t get your day started off on the right foot! Humans are “programmed” to wake up to light, so when we have to wake up while it’s still dark, it can be tough.

Here’s what to do: set a lamp in your room on a timer and schedule it to turn on 30-15 minutes before your alarm. It’s not as ideal as waking up to the sunrise, but it can help get your day started right!

Get Outside When the Sun Rises

When then finally rises, get outside, even for 5 minutes! The sooner you can bask in the sunlight, the better your body will feel throughout the day. But if you’re out for too long, don’t forget the sunscreen—just because its cold doesn’t mean you can’t get sunburn.

Get a Light Box

Light boxes mimic the light that the sun produces and increases melatonin levels (a hormone that affects mood and ability to sleep). Using a light box for 30 minutes a day can help put you in a better mood and help you fall asleep better at night!

Don’t Over-Eat

Just because you feel like hibernating, doesn’t mean you should, don’t over-eat during the winter months. As hard as it can be, try to stick with your Medifast plan!

Winters can leave you craving sweets and working out less, so over-eating can be easy to accidentally do. Sweets can help boost your mood for a short period of time, but can leave you feeling even more “bleh” than you started once it wears off!

If you’re craving sweets try snacking on fruits that are in season during the winter months such as oranges, pears, kiwis, and other winter fruits.

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Keep Active

Snuggling up under the covers after a long cold day sounds perfect, but it’s not the best thing for your mental or physical health! Exercise can help fight depression, both short-term and long-term!

You can workout inside, go to the gym or hop on the treadmill whatever you please, but getting outside for a workout can be even better for you. Find a winter sport you enjoy, skiing, snowboarding, ice skating, fat biking—anything that will get you active outdoors!

Now go purchase that lamp timer, and make tomorrow (or 2 business days from now) a happier!