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.

Healthy Super Bowl Recipes Everyone Will Love!

Written by on February 2, 2016 in Frederick, Healthy Recipes, How it Works, York - No comments

Whether you’re rooting for the Panthers or Broncos, or just in it for the hilarious commercials, Super Bowl parties are always a good time… and don’t even get me started about the food! But, all those delicious game day snacks can be so unhealthy and can really get you off track of your Medifast plan!


Yeah, it’s okay to give into your cravings once in a while, but isn’t it nice when you get to pig-out on food that is actually healthy without depriving yourself of what you really want to eat?

Chicken wings, cheesy dips, burgers… these are all staples to so many Super Bowls parties, and things that can be made healthy! We were going to share just a few healthy super bowl recipes, but they’re all just too delicious to choose. So, without further adieu, here are 52 super-healthy, super-tasty, Super Bowl recipes:

Greatist.com: 41 Guilt-Free Super Bowl Snacks

Health.com: 11 Healthy Super Bowl Snacks

Let us know if you try any of these great recipes during your Super Bowl party. If you have any healthy game-day snacks of your own, we’d love to hear those too!


Last Week to Sign Up for 40% off ALL Programs!

Written by on August 25, 2015 in Frederick, Healthy Recipes, York - No comments

Have you been thinking about losing weight? It’s time to stop thinking and just do it! Maybe you didn’t reach your goal of having a beach-ready body by the end of the summer (it happens to the best of us), but that doesn’t mean you should wait until next year to try again. It’s never too late to start… and we’re here to help get you on the right track at the right price.


Our professional counselors are here to help develop a plan personalized to your needs. You’ll choose from tasty Medifast meals, like cheese pizza bites, pancakes, oatmeal, ice cream, and shakes. You can also enjoy the delicious treats you crave and still lose weight, like the fantastic cookies shown below. Indulge in these cookies and more while you lose weight with Medifast!

Banana Cheesecake Chocolate Cookies



1 Brownie (1 Meal)
1 Banana Pudding (1 Meal)
2 tbsp light cream cheese (2 Condiments)
5 tbsp water

1. Combine brownie mix with 2 tbsp water until well blended. Spray a plate lightly with Pam.
2. Spread batter on to plate to form two round circles. Microwave for about 1 minute and 30 seconds. Microwave times may vary. Try doing 1 minute first and then check to see if it is done.
3. Allow to cool. In a small bowl, combine pudding, cream cheese and 3 tbsp water to form a smooth thick batter. Add more water if needed to resemble a thick spread. Spread the batter evenly on both bookies.
4. Serve.

Not sure if Medifast is right for you? Just see how much weight real clients from our centers in Fredrick and York have lost in our previous blog. You could be the next success story that we share with our followers!

Join the Medifast community today to receive 40% off the program right for you – it’s the last week to get these savings! Just fill out the form below and get started right now.

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Real People, Real Results – Client Success Stories!

Written by on August 18, 2015 in Frederick, In the News, Success Stories, York - No comments

We are so proud of our amazing customers who have dedicated their summer to feeling better about themselves through diet change and exercise!

With the Medifast program, these individuals have been able not only to lose weight, but keep it off. Instead of going on a restrictive or “fad” diet, they have become successful by maintaining a healthy balance of protein, carbohydrates, and essential vitamins – and while eating recipes like these summer favorites!

With the help of the Medifast team of professionals, along with hard work and dedication, our clients Karen, Lisa, Jackie, and Tim have lost a combined total of 230 lbs! So amazing!

Medifast Weight Loss Success

Ready to start your own weight loss journey?

We are here to help you with guidance from our dedicated counselors, advice about meal plans, as well as encouragement from everyone (staff AND clients) in the Medifast community! You can see more client success stories here.

Until the end of August, sign up for one of our programs and save 40%! Learn more about this special offer here or sign up below!

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Technology & Weight Loss

Written by on May 12, 2015 in Frederick, In the News, Lancaster, York - No comments

Good day!

I apologize for not being in contact lately. Let’s just say that my technical world was down for a while. My laptop crashed and it took me a while to get it back up and operational. My internet connect went down after getting my laptop working and I am just now getting that back up and running…  Ugh! You don’t miss what you have until it’s gone!  So, I only thought it fitting that today I blog about technology.

Our society is enclosed in technology. From the youngest to the oldest, we all tend to gravitate towards all things technical. Some of us go kicking and screaming, while others walk willingly into the technical world. (My mom, who is in her 70’s, was one of the kicking and screamers, while my siblings and I walked willingly into it.) From our televisions to the internet, our lives are fully saturated with technology!  I didn’t realize how “spoiled” I was in this area until my laptop crashed and then my internet connection was lost.

I don’t recall “confessing” how I have struggled with my weight, but I have – since middle school. I know you are now wondering where I’m going with this. How does my struggles with weight loss coincide with technology?


Doctors and Scientists worked together and developed Medifast in the 1980’s. I didn’t have access to science/technology back then with weight loss programs AND even if I did, I was just a kid. There was no way my parents would have paid for me to start the program. Their mentality was “watch what you eat and exercise.”

I remember seeing stuff about weight loss programs when I was in my 20’s, but I couldn’t afford them (fresh out of college and paying back student loans). PLUS I wasn’t into them at the time; I could still get away with walking to lose a few pounds, but my metabolism was changing fast and that option wasn’t as effective as it once was.

Then I hit my 30’s and BAM! Weight was flying onto me pound-by-mighty-pound! By then, I stopped walking; I stopped any kind of exercise! But then I started seeing more and more commercials about weight loss programs!

The technology used to develop Medifast is amazing!  I mean really! This is a safe and effective program!  They have a “strong medical heritage, comprehensive team, and are dedicated to the scientific treatment of weight gain and obesity. Their program and products can accommodate the needs of many different individuals: overweight, obese, men, women, seniors, teens, vegetarians, nursing mothers, diabetics, people who have gout, etc.”

There are 3 different phases to their program: ACTIVE WEIGHT LOSS, TRANSITION, & STAY F.I.T. (I’m in the active phase and am looking forward to going over to the transition phase.)

I am living proof that it does work…  Down 50+ pounds and counting

April pic









Every one of you is unique – so you shouldn’t have a one-kind-fits-all weight loss plan. Our meals are designed for the needs of many! Interested in trying some? Right now, you can get ONE WEEK of FREE food just for signing up for the program! (Offer valid online only.)

Just fill out the form below!

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Healthy Meals for When You’re On-The-Go!

Written by on April 28, 2015 in Frederick, Healthy Recipes, York - No comments

Good day!

May is just around the corner and I can NOT wait! Last year at this time, I was getting excited to see my first NASCAR race in Charlotte, NC with my hubby. (Yes, we are going again this year.) The difference in me this year (besides being 50 lbs lighter!) is that I won’t be so stressed about what meals I should take with me when I travel to North Carolina.

Last year, I was excited and worried at the same time as I didn’t know what Medifast meals I should take with me. I knew I needed to drive to NC and I was worried about how to do my meals. I loved to drink the Medifast shakes, so I made 2 bottles before I left home and had them sitting on ice in my cooler. I also made my Medifast brownies ahead of time and wrapped them in foil. I had my two bars I ate every day. AND I had to figure out how I was going to eat my Medifast cereal! I ended up eating it without milk and just munching on each pieces as I drove.

It was pretty stressful! But I didn’t know then what I know now… Travel light!

Recently, I had to travel with my job and I was going to be out of town for a few days. I knew that I wouldn’t have access to a microwave or a sink where I would want to wash my dishes. I tried doing that last year in Charlotte at the hotel and I really didn’t like having to wash out my containers in the bathroom sink.

My solution? Travel light!

travel light link preview image

I took the Medifast bars with me this time! I had 4 different bars with me and it worked out great!

It worked out so much better than what I expected! When you are traveling out of town, take the stress off by using the Medifast bars for your meal replacements. It makes going on vacation or traveling so much easier and you will be glad you did it!

Until next time…

April pic









You can try all of our delicious, healthy food for less right now! When you sign up for the Medifast Program in April, we are giving you ONE WEEK of FREE food! (Offer valid online only.) Now that’s a mouth-watering way to enjoy your savings!

Fill out the form below.

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3 Lessons We Learn From Making Mistakes

Written by on April 21, 2015 in Frederick, York - No comments

Good day!

One of the things my parents taught me while I was growing up was that when we make a mistake we should own up to it, learn from it, and try like crazy not to make that same mistake again!  You and I both know that following that is not so easy. For me, it’s the “try like crazy not to make the same mistake again” that gets me when it comes to food. Why? I wish I had an answer…

Last year at this time, I was sitting on top of the world! I had lost 15.5 pounds in 1 month and was on my way to my 20 pound goal!  I was excited!  In my excitement, I CHEATED! My cheerleaders wanted something sweet to eat and I ate right along with them!

I can let my self-control loose when I’m not supposed to eat breads, starches, etc., BUT when it comes to sweets I tend to let loose on a sweet-eating binge! In my defense, at this particular time, I didn’t go all out like I wanted to because in the back of my mind I felt bad for participating with my family. Up until that point, I didn’t allow any junk food in the house because I knew I was weak. I thought I was strong enough in my determination to resist the sweet treats.

Afterwards, I resisted sweets for a while.  If I wanted chocolate, I would eat a handful of raisins or cranberries. I would try to ignore the cravings or chew gum to get my mind off of it. That worked for several months, but sometimes I would let myself splurge a little. But then I would have to start all over again.

Here are 3 lessons we learn from making mistakes that will help us avoid making the same ones in the future:

  • Lesson #1:  Don’t bring it in and you won’t take it in! After learning that I have a breakdown in communication between my eyes, mouth, and common sense, I wouldn’t allow any more sweets in the house for a while. That way, I was not tempted to cheat.
  • Lesson #2: Find other ways to celebrate besides eating. Dancing around the house while cleaning is one of my favorites now. Meet a goal, dance around the house while dusting and vacuuming.
  • Lesson #3: I fell down. Instead of giving up like I used to, I got right back up, dusted myself off and kept going. It’s this attitude that allowed  me to stay with Medifast and I have now lost over 50 pounds! (Please note that my results are not going to be your results. I’m hoping you will be better than me!)  I fell down a lot this past year, and I still make mistakes, BUT I keep going. I have lost 6 dress sizes now!

Through failure, you learn your weaknesses as well as your strengths. Focus on your strengths and fight to overcome your weaknesses!  I’m battling everyday now not to let my sweet tooth rule and I plan to win the battle!

Tawanya (The York Canary)

avoid sweets collage

By joining the Medifast community, you will be surrounded by other weight loss warriors who can help motivate you and keep you from straying from your weight loss goals!

Connect with us on Facebook now or fill out the form below to sign up for the program and get in touch with one of our Medifast Counselors! When you sign up in April, you will get ONE WEEK of free food (offer valid online only).

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Eat Without the Guilt: Medifast Apple Cinnamon Oatmeal

Written by on April 14, 2015 in Frederick, Healthy Recipes, York - No comments

Good day!

How are you enjoying this weather? I LOVE LOVE LOVE spring! It’s a time for rejuvenation! I see spring flowers popping up in my yard, the trees are starting to bud, and pollen is in the air! Nature is getting ready to show it’s stuff! And that was my mindset last year this time. I was getting ready to show off!

One of the things I love about Medifast is the variety of food that you have to choose from, just like spring has a variety of colors and smells. I LOVE chocolate and Medifast has chocolate for just about every meal of the day: brownies, chocolate chip cookies, chocolate bars, AND dutch chocolate shakes! YUM!

But I can’t just eat chocolate every day as I would get bored. Medifast makes it easy to choose what I want to eat each week. Mac-n-cheese, chicken and wild rice soup, chili, mashed potatoes; the list goes on and on…

With that said, I tried a few different things besides their chocolate. I started with the oatmeal but I didn’t add enough water and I cooked it too long. Needless to say, it wasn’t the best meal I have ever made. I called my support at the center and they helped me out with what I did wrong, gave me a few pointers, and sent me on my way.

So, I made some changes to the recipe, and now it’s delicious! Here is the oatmeal recipe that I make to start off each day right:

Medifast Apple Cinnamon Oatmeal



  • Stir in all the ingredients well.
  • Cook for 2 minutes.
  • Let cool for 1 min and viola! A delicious meal in minutes.

If you have any issues with meals, please feel free to ask me how I make mine. I don’t mind sharing my recipes!

Tawanya aka “The York Canary

Stop by your local center today to pick up a box of apple cinnamon oatmeal to try this healthy, filling breakfast meal!

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Fresh Herb Vinaigrette Dressing for Your Summer Salads!

Written by on March 31, 2015 in Frederick, Healthy Recipes, York - No comments

Good afternoon!

SPRING has sprung! Yes! It’s a time of looking forward to warmer days as well as starting to get “fit” for the summer. In keeping with that “theme”, for today’s blog I thought I would share a recipe I found that you can use when you make your tasty, fresh summer salads!

Yesterday, I received an Eating Well magazine in the mail and saw a recipe for Herb Vinaigrette dressing! This recipe calls for chicken broth, so we can use the Chicken Stock recipe from our very own Chef Maxwell (my cousin) that we made recently!

Herb Vinaigrette

(from Eating Well Magazine, page 29: also on the web at http://www.eatingwell.com/recipes/herb_vinaigrette.html)

Makes: About 3/4 cup

Active Time: 10 minutes

Total Time: 10 minutes


  • 1/4 cup extra-virgin olive oil
  • 1/4 cup reduced-sodium chicken broth (Use your Chicken broth from Chef Maxwell’s recipe)
  • 1/4 cup red-wine vinegar
  • 3 tablespoons chopped fresh herbs, such as basil, tarragon, dill, oregano or marjoram, or 1 tablespoon dried
  • 2 tablespoons finely chopped shallots
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper


  1. Combine oil, broth, vinegar, herbs, shallots, salt and pepper in a jar with a tight-fitting lid. Shake until well combined. (Or whisk in a bowl.)


Per tablespoon: 45 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 0 g carbohydrates; 0 g added sugars; 0 g protein; 0 g fiber; 61 mg sodium; 14 mg potassium.

Carbohydrate Servings: 0

Exchanges: 1 fat


Enjoy! And just as a heads up – you’re going to want to cover and refrigerate this dressing for up to 2 days to get the full flavor! So make sure you prepare it in advance to when you’re planning on using it on your salads.


herb vinaigrette dressing collage

To see more healthy recipes daily – follow us on Facebook or Pinterest! We are constantly on the lookout for new twists to classic recipes to spice up your lunch/dinner meals! Sign up for our program today to start your weight loss journey!
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10 Habits That Can Help You Lose Weight

Written by on March 25, 2015 in Fitness Tips, Frederick, Lancaster, York - No comments

Losing weight is a process. One that involves lots of steps, the breaking of old bad habits, the forming of new, good habits, and long term commitment to meeting our goal of a new way of living.

We all come into it with some habits that get in the way of achieving that goal, but we can also start to form new ones that actually help.

Here are some habits that healthy people have that may help you reach your weight loss goals.

10 Habits That Can Help You Lose Weight

1. Eating breakfast. It puts you on the track to healthy eating all day and keeps away that jeez-I-haven’t-eaten-in-hours-bring-me-a-horse feeling many of us wake up with.

2. Getting a good night’s rest. Being tired makes healthy eating exhausting. Also, everyone knows chocolate has caffeine in it.

3. Drinking water. Not Diet Cokes or sugar free beverages. Just good old fashioned water. It helps your body work right. If you want to lose weight healthily, a body that works right is very important.

4. Not rewarding yourself with food. I know, it’s part of the American culture to celebrate with food, but when you’re trying to reprogram your mind you need to think more in terms of food is for living as opposed to living is all about food. It’s okay to celebrate your weight loss accomplishments (and all of the other ones you’re proud of), just center those celebrations around something else, like getting together with friends, or going for a walk at the beach. Activities like these, that aren’t food based, won’t cause you to over eat or be tempted by unhealthy foods, plus spending time with friends, having positive experiences, and exercise are all known to aid in weight loss.

5. Stocking healthy foods. Don’t even bother keeping the “emergency chocolate” in the house anymore. It’s too tempting for even the most iron wills.

6. Meal planning. That way you’re not caught starving in front of a McDonald’s.

7. Taking your time. Take your time eating, savor your food, and give it a minute before you go back for seconds. Sometimes your stomach needs time to communicate with your brain that it’s full.

8. Eating well before bedtime. And remember, midnight snacks are bad news.

9. Not eliminating EVERYTHING. All or nothing is no way to live your life. Sometimes you have to eliminate certain things in your diet to jump start your weight loss, but telling yourself you are never ever EVER again going to eat something is setting yourself up for failure.

10. Being positive. Negative thoughts about your body and the weight loss process are the easiest way to sabotage yourself. Think in terms of things you can do well and how they will make your life a happier existence. For example, instead of thinking, “I’m so fat, I hate that,” think, “I know I’d feel amazing if I were less out of shape, I bet if I change my eating habits I will really see a difference.” If you start with a positive outlook it is more likely that your outcome will be similar.


Amanda Rodriguez

Remember, if you mention Tawanya (or Dude Mom) when you are signing up for Medifast, you will receive 40% off the program! (You can’t beat that offer!) Fill out the form below now so you don’t forget! DudeMom collage

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