Recommit to Your Fitness Resolutions in 5 Simple Steps

Written by on June 7, 2016 in Fitness Tips - No comments

We’re halfway through the year, which statistically means that about 80% of us have already failed at, or completely forgotten about, those New Years resolutions we set back in January. Have you put your fitness resolutions in the back of your mind, promising that you will get back to them when you aren’t so busy… or after your family vacation… or once you get your kids settled in for summer break? Don’t let those excuses prevent you from reaching your fitness goals this year! It’s time to get back on track!

de4bf11f6f874c268603792a8bf4e0cc

If you’re one of those 20% that are still on track, or have already accomplished your New Years resolutions and are attempting to attain new goals, we salute you—that dedication is truly inspiring! But, if you’re with the majority of us who have fallen off track, we’ve got some tips to help you recommit to your resolutions:

Step 1 – Review: Take a step back and look at what didn’t work. Did you set a goal to work out every day, but just didn’t have enough time? Did you resolve to eat healthier, but the temptations of unhealthy foods got in your way? What happened that prevented you from reaching your goal? How can you fix them?

Then think about what did work. Were you able to get in a workout when your kids were away? Was it easier to eat healthier when your family joined you in eating a healthy meal?

Step 2 – Stop listening to negative thoughts: We’ve all had those moments when we just think “I’ll never be able to do this” or “it’s just too difficult”… moments when we just want to give up. Stop letting those thoughts take away your confidence. It is difficult to completely ignore them, so use them to inspire you to work harder! You are your hardest critic.

Step 3 – Define realistic resolutions: Now that you’ve reviewed what hasn’t worked, and what has, and confronted the self-doubt you’ve had, it’s time to set some realistic goals.

Be honest and ask yourself how likely it is that you’ll achieve your goal by the end of the year. Try this: rate your chances of accomplishing your goal on a scale of 1-10… if your answer falls below a 7, it’s probably not the right goal for you. Really make an effort to set realistic resolutions!

Step 4 – Recommit:  Why is reaching this goal so important? What benefits will you see after accomplishing this?

Step 5 – Gain support: No matter what your goal, success begins with support. Look for support both inside and outside your friends and family. It’s great to have those that are close to you there to support you and keep you on track, but outside support, like a counselor, can help lend a new perspective and new ideas to keep you headed in the right direction.

Burgers and Fries Medifast Style

Written by on May 31, 2016 in Healthy Recipes - No comments

Burgers and fries—it’s an American summertime favorite, but it doesn’t quite make for the healthiest meal.

At Medifast, we believe that eating healthy doesn’t mean completely avoiding all your favorite summer cookout foods. We believe that you can satisfy your cravings, but you just have to do a little tweaking to the recipes!

So how can you consume a burger and fries while on a diet? Try these tips:

Substitute that fatty ground beef patty for a lean healthy turkey patty! It’s all about the seasoning when it comes making a good turkey burger. Experiment with different seasonings for your turkey burger or do a quick Google search to find a new, unique recipe—just watch out for recipes that call for ingredients like mayonnaise!

And the fries? Skip the fried potato all together and try zucchini fries instead! When you eat this delicious recipe, you won’t even miss those greasy spuds:

baked_panko_parmesan_crusted_zucchini_fries_horiz Turkey-Burger-01

 

 

Baked Parmesan Zucchini Fries & Turkey Burger

2 Servings: 1 Learn and Green, 1 Optional Snack, 6 Condiments

INGREDIENTS

• 3 Cups Zucchini, cut into thick matchstick pieces
• 3 Tbsp Parmesan Cheese
• 1 Tsp Hot Paprika
• 1 Egg
• 9oz 97% Lean Turkey (cooked weight)
• Burger Seasonings of choice
• Cooking Spray

 

 

DIRECTIONS

1. Preheat oven to 400 degrees
2. Lightly grease baking sheet with 5 sprays of cooking spray
3. Mix Medifast® crackers, parmesan cheese, and paprika in shallow bowl
4. In a separate bowl, whisk eggs
5. Dip each zucchini piece in egg then breadcrumbs and place on baking sheet
6. Bake for 20-25 minutes, until fries are crispy on all sides
7. While fries are in the oven, in a skillet or on the grill, cook four turkey burger patties

Now go enjoy those summertime cookouts without guilt! Want more tasty summer recipes? Try these 3 simple summer recipes.

*Average weight loss for Medifast Weight Control Center® customers is 25 pounds.

5 Ways to Prevent Stress Eating & Clear The Mind

Written by on May 24, 2016 in Fitness Tips - No comments

 

5 Ways to Prevent Stress Eating & Clear The Mind

When you’re feeling stressed, it can be easy to grab for that bag of chips in the back of your pantry or the ice cream in your freezer without a second thought. But, as we all know, comfort food isn’t the answer to your problem.

Just know—stress eating isn’t your fault. Stress can do crazy things to our bodies, like trigger cravings for carbs and sugars that are hard to control. So what can we do to help control our stress without reaching for those unhealthy comfort foods? Try these 5 methods:

1. Remember the Little Things

Remembering and being thankful for the little things in life can help you forget about whatever issue is causing you stress. Try keeping a journal full of things you’re grateful for each day. Maybe send a thank you note to someone that has helped you recently or in the past.

2. Let Your Senses Take Over

When it feels like your thoughts and worries are taking over your mind, try to clear your mind by focusing on your senses instead of your thoughts:

  • What do you smell?
  • What do you hear?
  • What sensations does your body feel? (temperature, textures, etc.)
  • What colors do you see around you?
  • What do you see in front of you?

By asking yourself these simple questions, you’re consciously shifting your thoughts to your surroundings instead of the problems that have been consuming your mind.

3. Get a Massage

Preferably a massage from your significant other. Personal touch with someone you love triggers the release of the cuddle hormone, oxytocin. This hormone has been shown to reduce blood pressure and control the stress hormone cortisol.

4. Have Some Fun

Play, joke, laugh—have some fun! Play can improve emotional well-being and improve problem solving, so go have some fun. Get outside and play catch, (nature can do wonders for your happiness), throw a game night with friends, or play with your kids!

5. Fight Stress With Food…. The Healthy Way

There’s a difference between stress eating and eating to control stress. There are some healthy foods that can actually help fight against stress and depression. No, these aren’t the sugary carb-filled foods you’re probably craving, but good news: dark chocolate made the list! Check out the 13 stress fighting foods.

When you’re feeling stressed, don’t forget one of the most valuable resources: your support system. Talking about what’s stressing you out with friends, family, or your Medifast counselor, can help lift some of that weight off your shoulders.

 

Craving Wraps On A Diet? Make Them With Cauliflower!

Written by on May 17, 2016 in Healthy Recipes - No comments

If you’ve ever tried searching for healthy recipes on Pinterest, you’ve probably come across cauliflower crust pizza. This delicious and fairly simple crust allows us to eat one of the most delicious foods on the planet—pizza!—without all the guilt.

Cauliflower can help us enjoy so many other foods that we love as well, like tasty wraps, with fewer carbs and calories. These delicious veggie wraps are packed with flavor and make for a great on-the-go lunch!

What Can You Make with Cauliflower? Wraps!

Veggie Cauliflower Wraps 

4 Servings: 1/3 Lean, 3 Green, 1 Healthy Fat, 1 ½ Condiments

INGREDIENTS

Cauliflower Wraps

  • 4 cups small cauliflower florets
  • 2 oz (½ cup) reduced-fat, shredded cheddar cheese
  • 2 eggs
  • ½ cup liquid egg substitute
  • ½ tsp lemon zest
  • ¼ tsp salt
  • Cooking spray

Wrap Filling

  • ½ cup guacamole
  • ½ cup diced bell pepper
  • ½ cup diced tomato
  • ½ cup diced cucumber
  • ¼ cup chopped red onion
  • 4 large kale leaves

DIRECTIONS

  1. Preheat oven to 375° F.
  2. Place cauliflower florets in a food processor or chopper and pulse until they become very fine rice-like pieces.
  3. Place cauliflower in microwave-safe dish and microwave three minutes. Stir cauliflower, and then return to the microwave for another two minutes.
  4. Once cooled, place cooked cauliflower in a cheesecloth or thin dishtowel and squeeze out as much excess liquid as possible.
  5. Add cheese, eggs, egg substitute, lemon zest, and salt, and mix until thoroughly combined.
  6. Pour a small portion of the mixture onto a baking sheet lined with lightly greased parchment paper. With a spatula, spread evenly to make four medium-sized wraps.
  7. Bake for about 8 – 10 minutes, then flip and cook for an additional 5 – 7 minutes. Carefully peel wraps off of the parchment paper, and set aside.
  8. Prepare wraps by spreading guacamole evenly onto each wrap, topping with a kale leaf, dividing remaining vegetables evenly among each wrap, and rolling wraps.

 

Not in the mood for a wrap? How about cauliflower tacos? There are so many options you can make with this delicious alternative!

4 Tips For a Happy, Healthy Vacation

Written by on May 10, 2016 in Fitness Tips, Healthy Recipes - No comments

Summer is on its way, which means that fun summer vacations are also coming soon! Whether you’re going on a week-long vacation or just going on a short weekend trip, it can be difficult to make healthy decisions when you feel like you should be able to indulge and enjoy yourself. While lounging on the beach sipping an ice-cold piña colada sounds like a dream, it’s not quite the right way to keep on the right track with your health.

vacation-couple

To keep yourself heading down the right path to weight loss, try following these 4 simple tips on your next vacation!

Use Portion Control

More than likely you’ll be eating out for most (if not all) of your meals when you’re on vacation. While most restaurants do have healthy options on the menu, you should still be watching the portion sizes. Most US restaurants serve portion sizes 2-3x larger than US Dietary Guidelines recommend.

Just because you will have more food on your plate doesn’t mean you have to eat it! Imagine the portion size you would eat at home and try to limit yourself to that amount. Take leftovers back to the hotel and save it for the next day if you have a mini-fridge and/or microwave.

Pro Tip: If you know the restaurant serves huge portions, ask for half the meal to be boxed up for you before it’s brought out so you won’t even be tempted!

Choose the Best Options

Sometimes choosing a healthy option while eating out can be a daunting task. Often time foods labeled as “low carb” can still be loaded with calories and fat. Options listed in the healthy, lite, or lowfat categories on the menu and typically fairly safe bets, but don’t be afraid to ask questions about how the food is prepared and ask for small changes—most restaurants will be happy to make those adjustments for you!

Take a look at these 20 tricks to eating healthy while eating out for some great ideas on how to keep a healthy diet!

Plan, Plan, Plan

Planning out where you’re going to be eating and what you’re going to order can cut down on stress during your vacation and eliminate poor spur-of-the-moment dining decisions. Use sites like TripAdvisor and Yelp to find healthy, yet delicious restaurants in the area you’ll be staying!

Go Sightseeing by Foot

Sightseeing is really just exercise hidden in a bit of fun! Take a walk and explore new places, take pictures and videos so you’ll always remember the places you’ve been. If you have a fitness monitor, like a Fitbit, or even just a newer iPhone, take it with you to keep track of your steps and how far you’ve gone!

Above all, don’t forget to enjoy your vacation! Yes, we encourage you to try to stay healthy, but remember to have fun and enjoy yourself!

Looking for more tips to keep on track during your vacation, check out more tips for healthy vacation dieting!

Fight Stress and Lose Weight with Medifast

Written by on May 3, 2016 in Fitness Tips - No comments

Stress is something that everyone feels at one point in time. Even those of us who like to think we’re pretty calm get stressed out. We all handle stress differently—some people throw themselves into their work, others try to combat it with meditation, and yet some of us try to cover it up with food (yes, stress eating!). But, even if you don’t stress eat, it’s very likely that stress could be contributing to your weight issues.

While stress can cause us to lose our appetite for a period of time, long-term stress can increase hunger. Stress also increases our body’s levels of cortisol.

How exactly does cortisol affect our bodies?

Increased Belly Fat: High levels of cortisol cause the body to store fat in cells deep inside your stomach—the ones surrounding your organs! This type of fat can be extremely dangerous to our health and is more difficult to get rid of.

Unhealthy Cravings: When cortisol is released, insulin is suppressed, and your cells are drained of energy as they’re dealing with stress. These tired cells then tell your brain that you’re hungry, which leads to overeating. Most individuals will crave carbs and sugars, not healthy foods like kale and almonds.

Diabetes: Worst of all, high levels of cortisol can lead to diabetes as it increases our blood glucose levels.

How can you control your stress?

fight stress

Like we mentioned, each person deals with stress differently, but here are a few things you can try out next time you’re feeling stressed!

  1. Practice mindfulness each day. Try some of these mindful ways to battle stress.
  2. Do yoga or meditate. These practices can help to clear the mind and can easily be done in your own home—no need to sign up for a yoga class! First time doing yoga? Try following along with this video!
  3. Exercise! Working out is a great stress-reducer. Try going for a brisk walk around the office if you’re feeling stressed at work!
  4. Get the proper amount of sleep. Most adults should be getting between 7-8 hours of sleep per-night, so get to bed early if you’re having a stressful day.

 

And of one of the easiest things you can do: talk to someone! Call up a friend or your Medifast counselor and talk to them about what’s going on. Even if they can’t help, just talking to someone can reduce your stress levels.