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!


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


• 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




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


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


  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.


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.

Losing Weight with Diabetes

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


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.


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.


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!


Bell Pepper Egg-In-A-Hole

1 Serving: 1 Lean, 1 Green, 2 Condiments


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


  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!


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!