Author Archive: Admin

Recipe for Pan Fried Catfish



  • 8 oz wild catfish, raw, or 6 oz farmed catfish, raw (should yield one 7-oz cooked wild catfish serving or one 5-oz cooked farmed catfish serving)
  • 1-½ cups (½ large) summer squash, sliced
  • 1-½ cups (1 small-medium) zucchini, sliced
  • 1 tsp olive oil
  • Non-stick cooking spray

Tartar sauce:

  • 1 Tbsp low-fat mayonnaise, like Miracle Whip® or Kraft® light mayonnaise
  • 1-½ tsp cilantro leaves, chopped
  • 1 tsp lime juice
  • 1/8 tsp chili powder or ground chipotle chile pepper


Prepare tartar sauce by combining mayonnaise, cilantro, lime juice, and chili powder/chipotle pepper in a small bowl. Mix well; set aside for later use. Clean and chop zucchini and squash. Lightly brush catfish with olive oil. Preheat a small non-stick skillet over medium-high heat. Spray skillet with non-stick cooking spray for 5-10 seconds. Sauté chopped vegetables until al dente (tender-crisp). Remove vegetables from heat and cover to keep warm while cooking catfish. Place catfish (brushed with olive oil) in pan, cooking 1 minute on each side, or until seared. Reduce heat to medium. Cook 2-3 minutes on each side, or until catfish flakes easily with a fork. Serve cooked catfish with sautéed vegetables.

A Medifast Love Story

I chose the Medifast program after a friend mentioned it to me and I researched it on their website.  The idea of a daily eating plan which required very little work on my part, along with weekly personalized visits in my Medfast center, sounded perfect for me. The best part was the promise of support for over a year once I reached my goal to give me the necessary tools to keep my weight off. 

After starting, the weight came off consistently every week.  Even though I took vacations while on the program, and occasionally indulged in a meal that was off plan, it was always easy to get back in control. 

When I was 5 pounds from my goal, my counselor, who had been my cheerleader, introduced me to Frank, a client at the same Medifast center. He’d taken off 80 pounds and kept it off for quite some time with exercise and good food choices.

We hit it off immediately, and the rest is history.  I lost 50 pounds and found the love of my life.  Now we are supporting each other in living a healthy active lifestyle. 

My Medifast love story has been a dream come true!


Five Natural Tricks for Controlling Your Appetite

The recipe for weight loss is a simple one; reduce food intake and increase activity. So why do so many of us struggle to lose weight? For starters, the moment we decide to reduce calories, our appetites kick in with defiant growls and grumbles that demand more sustenance.  This seemingly cruel attempt of your stomach to sabotage your weight loss aspirations is actually a biological response.

Calorie restriction causes the stomach to produce a hunger inducing hormone called ghrelin. The good news is that there are effective and natural ways to suppress hunger and defeat your stomach’s attempts to sabotage your weight loss goals.


  1. Use Vinegar and Cinnamon to Control Blood Sugar: Add flavor to your food without adding calories. Rather than adding sugar and high calorie sauces to your otherwise healthy food, use vinegar to add flavorful seasoning to salads and vegetables. Not only does it add a nice flavor, but vinegar lowers the glycemic index causing you to metabolize your food more slowly.canstockphoto45942965


Cinnamon can be a sweet, non caloric substitute for sugar. Sprinkling a little on top of your favorite recipe will not only add a sweet flavor, but also slow the transition of food from your stomach to your intestines, which keeps you feeling full longer.


  1. Fill Up on Water: Drinking water before a meal can affect how hungry you are and therefore how much food you consume.  Studies have shown that drinking just two glasses of water prior to a meal, will result in a 22% reduction in calories consumed during that meal. This simple strategy can save you hundreds of calories a day!


  1. Don’t Let Yourself Get Too Hungry Before Eating: Waiting until you’re starving to eat, causes you to be more likely to eat quickly and consume more calories. Inhaling your food doesn’t give your brain the chance to process feelings of fullness and so you eat far more than necessary to satiate your appetite. Being in starvation mode also leads to grabbling the most quickly accessible foods, which aren’t typically the healthiest food choices.


  1. Get at Least Seven Hours of Sleep Per Night: Studies show that getting less than seven hours of sleep per night can increase hunger by as much as 24%.  At the same time, hormones that signal fullness may be decreased by as much as 26% in the sleep deprived. Striving to get a minimum of seven hours of sleep per night will not only decrease your appetite, but also give you the clarity of mind to make healthy eating choices.


  1. Eat Mindfully: Many times we eat in front of the TV or computer, not really paying attention to what we’re putting in our mouths.  This deprives our brain of fully experiencing the flavors and the sensations of enjoying each and every bite.  It’s no wonder why we don’t feel satisfied after eating this way. When eating, the focus should be on eating!  Mindful eating reduces unnecessary calorie consumption and increases feelings of satiety and satisfaction.


If controlling your appetite has been a stumbling block for you in trying to lose weight, the compassionate experts at Medifast Weight Control Centers can help! In addition to the few tips listed above, we can share many strategies as we support you on the way to achieving your ideal weight.

Please call Medifast Weight Control Centers at (602) 996-9669 today for your complimentary consultation and let us help you achieve the weight you desire!

Four Ways Consuming Alcohol Sabotages Weight Loss

Alcohol consumption is a societally ingrained part of most social gatherings. People have also come to rely upon it in solitude, as a tool for unwinding at the end of a stressful day.  Although commonly used as a social lubricant and stress reliever, alcohol can lead to a host of health concerns. Today, we will focus on how alcohol can be a primary saboteur of achieving or maintaining your ideal weight.canstockphoto45753091


  1. Increases Caloric Consumption: Alcohol contains almost twice the number of calories per gram than proteins or carbohydrates. This highly concentrated source of calories often results in greater caloric consumption than opting for a nutritious meal. In addition, the nutritionally devoid calories of alcohol are being layered on top of the nutritionally necessary calories needed to fuel the body. Eliminate the alcohol and focus on giving your body the nutrient rich calories it needs to run at full potential.


  1. Stimulates Appetite: The empty calories provided by alcohol leave the body yearning for more carbohydrate and sodium rich foods. This happens because the body depletes its stores of carbohydrates to metabolize the alcohol, triggering cravings for more carbohydrates. Alcohol also has a diuretic effect, which results in electrolyte loss. This stimulates the body’s natural inclination to replenish what has been lost by eating high sodium foods such as chips and dip. If you eliminate alcohol from your diet, you will be less tempted to consume more food than what your body actually needs.


  1. Lowers Inhibitions: We may enter into a social engagement with the intent of making healthy food choices, but adding alcohol to the mix may cause those good intentions to go canstockphoto46175417up in smoke right along with your aspirations of losing weight. Alcohol lowers inhibitions leading not only to poor food choices, but also to overindulgence in all the wrong foods. Eliminating alcohol will help keep you in the driver’s seat when it comes to making health conscious choices.


  1. Slows Metabolism: Since the body can’t store alcohol, it must metabolize it right away.  This may sound ideal at first, until you understand how it works. Since body’s energy is being used to metabolize alcohol, this inhibits its ability to metabolize fats and sugars.  This ultimately slows the metabolism and leads to weight gain.  Pushing the alcohol away and nourishing your body with nutritious food choices will help to keep your metabolism running optimally.


If achieving your ideal weight is a priority, it’s best to decline the alcoholic beverages and instead opt for a sparkling water or diet soda.  The nutritional experts at Arizona Medifast Weight Control Centers can help educate and support you as you make this and other lifestyle changes on your weight loss journey. Please call today at (602) 996-9669 to schedule a complimentary consultation with our compassionate and knowledgeable team.

How Water Can Spring Your Weight Loss into Action this Spring

It’s that time of year again!  The sun is out, the temperatures are rising and the layers of clothing are being shed.  So many of us are scrambling to figure out how to shed that winter weight fast! While there are no quick fixes, water can be a significant ingredient toward helping you drop some pounds. Here are some ways that water can contribute to the quest for a leaner version of yourself for the warmer months ahead.

Reduces Appetite: Before you decide to raid the kitchen pantry, grab a glass or two of water.  Many canstockphoto45942965times the sensation we perceive to be hunger is actually thirst and water may be all that’s needed to satiate you.  If it is actually hunger you’re feeling, you should still make it habit to have one or two glasses of water before meals and snacks.  This will produce greater feelings of fullness and therefore decrease your desire to consume excessive calories.

Eliminates Unnecessary Calorie Intake:  One of the most common contributors to weight gain comes not from the calories we eat, but rather those that we drink.  A twelve ounce can of soda has approximately 160 calories and although juice may have more nutritional value,  it is loaded with sugar and has just as many calories as soda! If you’re thinking about having a frozen alcoholic beverage, you may want to think twice.  A pina colada will cost you around 500 calories!  By making water your beverage of choice, you will be making one small change that can add up to a big savings in calories.

canstockphoto45550913Boosts Metabolism:  Every time you eat or drink anything, your body has to work to process what you’ve ingested.  This is called “diet-induced thermogenesis” and it has been documented in the The Journal of Clinical Endocrinology and Metabolism to increase metabolism by up to as much at 30% for up to 40 minutes after drinking 17 ounces of water.  Plain and simple, drink more water and you will burn more calories.

Yes, it’s true that water may be a helpful contributor  to achieving your weight loss goals, but the primary key to long term weight loss success is learning to modify your food intake.  This often requires additional support and education, which the nutritional experts at Medifast Weight Control Centers are well equipped to provide. Please call today to schedule a complimentary consultation where we can discuss your specific dietary needs and design a program that will help you lose your weight safely and learn to keep it off.

Medifast Weight Control Centers offers four Valleywide weight loss clinics to help you in your quest to transform your physique and health. Call today for a free consult! (602) 996-9669

Wasabi Tuna Asian Salad Recipe



  • ½ lb (8 oz) raw tuna steak (should yield one 7-oz cooked serving)
  • 1 cup bok choy stalks, leaves removed, chopped into bite-sized pieces
  • ½ cup cucumbers, shredded or chopped into “match-stick” size pieces
  • 2 tsp olive oil
  • 1-½ tsp wasabi paste*
  • 1 tsp lime juice
  • Dash of salt and/or pepper (optional)
  • Non-stick cooking spray

*Look for wasabi paste in the “international aisle” of your grocery food store. A 1-Tbsp serving should contain about 15 calories, <3 g carbohydrates, and <1 g fat.


Fish: Preheat skillet to medium-high heat. Mix lime juice and wasabi; coat tuna steaks. Spray skillet with non-stick cooking spray for 5-10 seconds. Place tuna steaks on skillet and cook over medium-high heat 5 minutes each side or until desired doneness (until the flesh of the tuna is opaque and can easily be flaked with a fork). Salad: Slice cucumbers into “match-stick” size pieces. Chop bok choy into short bite-sized pieces. Toss with olive oil, salt and pepper to taste if desired. Serve tuna on top of salad.

Asparagus Salad Recipe



  • 4 oz moderate-fat cheese, such as part-skim mozzarella (moderate-fat cheese = 3-6 g of fat per 1-oz or ¼-cup, shredded serving)
  • ¾ cup (9 medium 5-¼” to 7” spears) asparagus
  • ¾ cup (2 medium 2-3/5”) tomatoes, chopped
  • 2 Tbsp fresh basil, finely chopped
  • 2 Tbsp Newman’s Own® Lighten Up Balsamic Vinaigrette Dressing
  • ¼ tsp freshly ground black pepper


Trim ends from asparagus, chop tomatoes, and shred cheese or cut into cubes. Bring medium-sized pot of water to boil, drop in cleaned asparagus, and boil 5 minutes or until asparagus is al dente (tender-crisp). Drain asparagus and quickly put into a bowl or pot of ice cold water (this stops asparagus from over-cooking). Add remaining ingredients to cooled, drained asparagus and chill. Serve chilled.

Beef Tenderloin & Asparagus Recipe



  • 2-½ lbs (37 medium 5-1/4” to 7” spears) asparagus
  • 11-14 oz raw beef tenderloin (should yield two 5-oz servings, depending on desired doneness of beef; use higher end of starting weight for well-done and extra well-done beef)


  • 2 Tbsp fresh parsley
  • 2 tsp Dijon mustard
  • 1 tsp olive oil
  • 1 tsp fresh rosemary, minced
  • 1 tsp fresh thyme, minced
  • ¼ tsp freshly ground black pepper
  • 2 cloves garlic, minced


Marinade/rub:Combine marinade ingredients in a bowl, setting aside a small portion of mix to be used for asparagus. Rub beef tenderloin with mixture, then wrap beef in plastic wrap, refrigerate, and allow to marinate for 30 minutes. While meat is marinating, preheat grill to medium heat and prepare asparagus by washing and trimming ends. Lay asparagus spears on aluminum foil (leave excess aluminum foil at the edges). Sprinkle remaining marinade mix over asparagus spears. Add 1-2 Tbsp water. Fold foil by tucking ends and creating a “tent.” Place on grill, leaving ends folded. Grill beef 15-25 minutes or until desired doneness. Continue to cook asparagus until al dente (tender-crisp).

Citrus Grilled Pork Chops Recipe



  • ¾ lb (12 oz) raw, boneless pork loin chops (should yield two 5-oz cooked servings)
  • 6 cups (1 small-medium bunch) raw broccoli, chopped
  • 10 sprays butter substitute spray (e.g., I Can’t Believe It’s Not Butter®)


  • 2 Tbsp fresh lime juice
  • 1 tsp olive oil
  • 2 cloves garlic, minced
  • 1 packet sugar substitute


Heat gas grill to medium-high or prepare charcoal grill with medium-hot coals. In a medium pot, heat water until boiling. Add chopped broccoli and boil or steam until broccoli is al dente (tender-crisp). Drain broccoli and set aside; cover to keep warm until serving. Remove pork from marinade. Grill pork chops about 12 minutes, turning halfway through, or until internal temperature registers 155° F on thermometer. Divide broccoli and pork loin chops onto two plates. Top each serving of broccoli with 5 sprays of butter spray; salt and pepper to taste.


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