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Goal Setting to Achieve Your 2017 Weight Loss Resolution

canstockphoto6677160It’s 11:59pm on December 31st, 2016. Standing in a room full of friends with champagne glass in hand, you feel the buzz of excitement for the possibilities of the New Year ahead. The crowd begins to count down…10, 9, 8, 7, 6, 5, 4, 3, 2, 1…HAPPY NEW YEAR! You find yourself feeling elated and bursting with enthusiasm about everything you’re determined to accomplish in 2017. At the top of that list is the resolution that this will be the year to drop the weight you’ve vowed to lose every New Year for the last ten years.

Chances are that each preceding year’s resolution to lose weight began with equal enthusiasm and determination, but somehow dissolved into the frustration of another failed attempt. According to a study done by Statistic Brain Research Institute, weight loss was the most popular resolution for 2017. Yet, the same study shows that over half of the people who make resolutions break them after just one month! The good news is that 2017 can be the year to break that pattern of failure by changing how you set your goals.

  1. Find your why. Without a reason, a goal lacks the horsepower to persevere when challenges arise. Therefore, it’s essential that you examine the “why” behind your desire for losing weight. Identify how losing weight will ultimately impact your life and how you will feel, both physically and emotionally. Then remain focused on your “why” to power through the inevitable hurdles along the path to your goal.


  1. Make a commitment. Don’t just make a New Year’s resolution, make a commitment to yourself. As a person of integrity, you understand the importance of keeping your commitments so mentally frame your weight loss goal as you would any commitment you might make to family or career.canstockphoto7265961


  1. Make your goal SMART.
    1. Specific – Identify the ideal weight you intend to achieve.
    2. MeasurableDecide how many pounds you want to lose over a period of time.
    3. Assignable – Take ownership of being responsible for your weight loss.
    4. Realistic – Set a healthy and attainable goal. Small steps in the right direction are best for long term success.
    5. Time bound – Determine the date by which you intend to reach your goal weight.


  1. Reward yourself. Set smaller milestones on the way to your larger goal and specify the reward you will receive upon reaching each milestone.


  1. Be accountable. Studies have shown significantly higher success rates when one person is accountable to another for their goals. Find a reliable support system to report your successes and challenges to on a regular basis.


The caring professionals at Medifast Weight Control Centers can help you to set healthy, attainable goals and stick to them! Call today to schedule a complimentary consultation and make 2017 the year that you achieve your resolution to lose weight.

Lemon Greek Salad



  • 14 oz raw, boneless, skinless chicken breast (should yield two 6-oz servings)
  • 1 cup (1 medium) cucumber, chopped
  • 1 cup (1 medium 2-¾” x 2-½”) red or orange bell pepper, chopped
  • 1 cup (2 small 2-2/5”) tomatoes, chopped, sliced, or wedged
  • ¼ cup (10 medium) black or green olives, chopped
  • 2 Tbsp fresh parsley, finely chopped
  • 2 Tbsp red onion, finely chopped
  • 4-5 tsp lemon juice
  • 1 tsp olive oil
  • 1 clove garlic, minced (optional)


Preheat grill to medium-high heat. Place chicken on grill when heated and cook about 5 minutes on each side, or until chicken is thoroughly cooked and no longer pink. Cut chicken into slices. In a serving bowl, combine parsley, olives, and garlic. Whisk in 4 tsp lemon juice and 1 tsp olive oil. Add cucumber, bell pepper, tomato, and onion. Toss to coat ingredients with dressing. Add up to 1 tsp more of lemon juice to taste. Split salad into two servings and place 6 oz chicken on top each salad.

Bruschetta Eggplant w/ tofu




  • 30 oz Mori-Nu® Silken extra-firm tofu*, cut into ½” cubes
  • 1-½ cups raw, unpeeled eggplant, cut into 1” cubes
  • 1 cup (1-2 medium 2-3/5”) plum tomatoes, seeded and chopped
  • ½ cup scallions (3-4 scallions), chopped
  • 2 Tbsp fresh basil leaves, chopped
  • 2 tsp olive oil
  • ¼ tsp garlic powder
  • 1 clove garlic, minced
  • Non-stick cooking spray
  • Dash of salt and/or pepper (optional)

*Tofu can vary significantly in its nutritional content, depending on the type and brand. If you choose to use an alternative tofu, follow these guidelines for your Lean & Green Meal:

  • 250-350 calories total (including all Lean, Green, and Healthy Fat servings)
  • > 10 g fat total (including all Lean, Green, and Healthy Fat servings)
  • < 1250 mg sodium
  • < 15 g total carbohydrate
  • > 25 g protein


Preheat oven to 400° F. Lightly mist a large (or two medium) non-stick baking sheet with non-stick cooking spray until lightly covered. Place eggplant and tofu, well-spaced, in a single layer on baking sheet. Lightly drizzle olive oil over eggplant and tofu. Sprinkle on garlic powder. Bake 7-10 minutes. Flip and bake an additional 7-10 minutes, or until eggplant is tender when tested with fork. In large serving bowl, combine tomatoes, scallions, garlic, and basil. Add eggplant and tofu. Salt and pepper to taste if desired. Toss gently to mix. Serve and enjoy.


Zesty Grilled Vegetables and Mahi Mahi



  • 1 lb (16 oz) raw mahi mahi (should yield two 7-oz cooked servings)
  • 1 cup (1 small) zucchini with peel, sliced
  • 1 cup (1 medium-large 3” x 2-¾”) red bell pepper, sliced
  • 1 cup (1 medium-large 3” x 2-¾”) yellow bell pepper, sliced
  • ¼ cup Newman’s Own® Family Recipe Italian Dressing


Preheat grill to medium heat. Place vegetables in a grill basket. Grill 10 minutes or until al dente (tender-crisp), turning occasionally. Place fish on grill and cook about 4 minutes on each side or until fish flakes easily with a fork. Place vegetables in a large bowl. Add dressing; toss to coat. Split vegetables onto two plates and place one serving of mahi mahi on each plate.

You Can Stop Your Child from being a Statistic of the Growing Obesity Epidemic

Childhood obesity is growing at epidemic proportions, having more than tripled since 1980! The Mayo Clinic refers to childhood obesity as “a serious medical condition” and a precursor to what were once considered adult health problems.

Conditions including high blood pressure, high cholesterol, and diabetes are some of the most prevalent weight induced canstockphoto6988825physical health problems in obese children. However, the problems extend beyond the physical. The psychological impact of excessive weight gain in children can be a devastating downward spiral of low self-esteem and depression, potentially causing social isolation.

Yes, this may all sound a little daunting, but by taking action early in your child’s life, you can help them maintain a healthy weight during their youth and into adulthood. Here’s how:

  1. Promote healthy eating habits at home. Fill your home with plenty of nutritious, whole foods such as fruits and vegetables and whole grains. Have precut fruit and vegetables ready to eat at all times so that quick and easy snacks are readily available.
  2. Limit sugary beverages. One of the quickest ways to pack on the pounds is by accompanying meals and snacks with high calorie sodas and juices. These beverages are packed with calories and in most cases, have little to no nutritional value.
  3. Encourage your kids to drink lots of water. Substituting water for high calorie beverages not only reduces your child’s daily calorie intake, but it has other benefits as well. Drinking a glass of water before and during a meal can help to fill up a young tummy more quickly, therefore reducing the number of calories eaten.
  4. Control your child’s portions. When serving meals, don’t keep the excess food on the table. Simply fill your child’s plate with a reasonable portion and create the expectation that we only eat one serving. When eating snacks, don’t allow your child to access an entire bag of chips or cookies. Always exercise single serving portion control.
  5. Limit screen time. Set restrictions on the number of hours you allow your child to watch TV or play video games each day. Sitting idle not only inhibits calorie burning, but also encourages mindless eating.
  6. Encourage physical activity. Sign your child up for a sport or activity that involves getting up and moving their body. Make a regular ritual of active family time doing things like bike riding, taking walks or swimming.
  7. Set a positive example. Your children will be a lot more likely to develop healthy habits if they see you making healthy choices, so lead by example and both you and your children will benefit.

Establishing good habits early in your child’s life will not only give them a healthy start, but will also provide a lifetime of ingrained lifestyle choices. The small changes outlined above can make a big difference!

If you’re concerned about your child’s weight, Medifast Weight Control Centers has a customized adolescent weight loss program that can help. The specialized program takes into account the unique nutritional needs of a growing adolescent, so that your child can safely and effectively achieve and maintain their ideal weight.

Call today to schedule a complimentary consultation with our caring and knowledgeable professionals at our 4 weight loss locations in Arizona including Scottsdale, Glendale, Chandler and Gilbert!

Recipe: Virgin Bloody Mary

Make a batch of this Virgin Bloody Mary mix and provide your whole party with a healthy, delicious Medifast version of this popular drink.

YIELDS: 1 Serving | 1 Medifast Meal, 1 Condiment, ½ Optional Snack



  • 1 packet Medifast Tomato Basil Bisque or Cream of Tomato soup
  • 8 oz. hot water
  • Dash of pepper or hot sauce



  1. Mix soup and hot water in a cup.
  2. Add pepper and/or hot sauce.
  3. Chill in refrigerator for 1-3 hours.
  4. Stir and garnish with lime wedge, celery stalk, or pickle spear.

Serve and enjoy!

Recipe: Mashed Cauliflower

YIELDS: 2 Serving | 1 Green, 3 Condiments

Healthy puree from raw cauliflower florets

Healthy puree from raw cauliflower florets


  • 1 Cup Cauliflower
  • Butter Spray (‘I Can’t Believe It’s Not Butter’ or similar)
  • 1 oz Non-fat Cream Cheese


  1. Cut cauliflower into florets
  2. Steam cauliflower in microwave until very tender
  3. Put steamed cauliflower into food processor while still warm
  4. Add in cream cheese and spray with butter (approximately 10 sprays)
  5. Mix until smooth
  6. Enjoy!

Recipe: Eggnog

YIELDS: 2 Serving | 1 Meal, 2-3 Condiments




  • 1 Medifast Scrambled Eggs
  • 1 Medifast Vanilla Shake
  • 8 oz Water
  • 1 Tsp Cinnamon or Nutmeg
  • 1 Tsp Vanilla or Rum Extract
  • 1-2 Packets Splenda/Sweetener



  1. Put all ingredients except cinnamon/nutmeg into blender
  2. Mix ingredients for 2 – 3 minutes or until smooth
  3. Sprinkle 1/2 teaspoon of cinnamon or nutmeg on top of each drink
  4. Garnish with a cinnamon stick if desired and serve
  5. Enjoy!

Recipe: Cherry Chocolate Cookies

Four ingredients = four delicious cookies! Featuring two Medifast products, this recipe is simple and tasty!

YIELDS: 1 Serving | 2 Meals, 1 Condiment


  • 1 Packet Medifast Essential 1: Antioxidants Cherry Pomegranate Shake
  • 1 Packet Medifast Brownie
  • 1 tsp Baking Powder
  • 2-4 oz Water



  1. Preheat oven to 350° F
  2. Mix all dry ingredients in a bowl
  3. Slowly add water until dough is sticky
  4. Drop balls onto silicone baking sheet or pan sprayed with non-stick cooking spray
  5. Bake for 6-8 minutes


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