Six Healthy Habits to Break the Cycle of Emotional Eating

Think of the last time you came home from a stressful day at work, went through a rough breakup, or just felt bored. Did you grab a fist full of carrots and head to the gym or didcanstockphoto22584013 you park yourself on the couch, turn on Netflix and devour a pint or two to ice cream? 

If you answered the latter, don’t feel alone.  It’s not uncommon for people to turn to food in times of emotional distress, but the outcome of using food to numb emotions usually only compounds those negative emotions.  The good news is that you can break the emotional eating habit by taking action and adopting the following healthy habits.


  1. Don’t go into deprivation mode:   Many times, after we’ve overindulged, we feel the need to punish ourselves by skipping meals or going on overly restrictive diets.  Not only is this an unkind way to treat ourselves, but it ultimately ends of being a self defeating cycle of starvation and overeating. Forgive yourself for your overindulgence and show yourself and your body love by eating three healthy, reasonably portioned meals and snacks each day.

2. Keep a diary:   Writing down everything we eat before eating it, it keeps us honest and accountable.  It also gives us a moment to pause and think about what we are doing and the motive behind it.  That moment of pause may be just enough to create the realization that we are not actually hungry but rather bored, angry, lonely, sad or some other emotion that is mimicking hunger. 

3. Practice mindful eating:  Many times when we eat, we rush through it barely even taking a moment to chew before we swallow.  We are so distracted with our surrounding stimuli, that we hardly notice what or how much we’ve eaten.  Instead, try turning off the technology, sitting down in a peaceful space and making the meal the main focus of your attention.  Focus on the flavors and textures of your food and pause in between bites. This will allow your brain the 20 minutes it needs to register that you are full and also help create awareness of the nourishment you’re giving your body.

4. Have a support system:  Feeling supported will lessen your desire to fill an emotionally empty space with food.  Have a few go to resources such as friends, a professional weight loss coach, or a support group that you can rely upon to help you to get through emotionally turbulent times in a healthy way. Pick up the phone or write about how you’re feeling and chances are that getting your feelings out will diminish your desire to eat mindlessly.

5. Remove temptations:  If you know you have a tendency to turn to certain foods for emotional comfort, don’t buy them!  Instead have bowls of freshly cut fruit and vegetables readily accessible so that when you genuinely feel hungry you’ll have plenty of nutritious food at your fingertips.

6. Have a backup plan:   Before binging, pause to identify whether the feeling you have is actually hunger or an emotionally charged feeling triggered by feelings of pain or emptiness that mimicks hunger.  Have an alternate plan.  Call an understanding friend, go for a workout, write down your feelings, or partake in a hobby that you enjoy so that you feel more emotionally satiated and therefore less likely to eat for the wrong reasons.logo


You don’t have to let your emotions dictate your clothing size.  Recognizing your emotional eating patterns and substituting healthy new habits can not only help your waistline, but also increase your mental well being.

The caring experts at Medifast Weight Control Centers can support and guide you as you learn to curb your emotional eating and create a healthier you.  Call today at (602) 996-9669 for your complimentary consultation and learn how we can help.

4 Keys to Effective Weight Loss

Many weight loss programs are unable to produce lasting results. Clients enjoy the benefits of the weight loss program for a short while but the weight comes back with a vengeance.

That is why successful weight loss programs, such as Medifast weight loss clinics in Gilbert, AZ, create weight loss plans in a customized manner to ensure you meet your weight loss goals.

Nutritious Meals

Medifast Meals are formulated with low-fat protein and fiber, and fortified with vitamins and nutrients, so you lose pounds and inches without sacrificing essential nutrition.

Fast Results

Medifast is clinically proven to provide safe weight loss. Developed by a physician, it’s the brand recommended by over 20,000 doctors since 1980.

Customized Approach

Medifast products are formulated with a high Fullness Index so you don’t feel hungry. You lose weight quickly while learning how to eat a healthier diet.

Strong Support

Each Medifast center has a team of Certified Weight Loss Specialists and nutritionists, to help you lose weight, look great and improve your health!

If you are looking for successful weight loss clinics in Gilbert, AZ, call Medifast at 602-996-9669. Your counselor can tell you more about the science behind the success and safety of Medifast products when you go for a FREE consultation.

Medifast weight loss programs in Gilbert, AZ, clients can expect to lose 2 to 5 pounds for the first two weeks and 1 to 2 pounds per week thereafter. Measurements such as your waistline measure and how well your clothes are fitting you will also be the indicators of your success.

Seven Ways to Squeeze Exercise Into a Busy Life

Between long work hours, commute time, family and social life, you may feel like your life bares a strong resemblance to a circus juggling act.  Throughout each chaotic day, a little voice in the back of your head whispers words laden with guilt.


It repeats over and over that you should be making time to workout, but you can’t imagine possibly squeezing one more thing into your already overbooked schedule.  Fear not, many people with similar circumstances have come up with a way to make exercise a part of their daily routine, and with the following ideas you can too!


1.Make exercise a family affair:   Exercise doesn’t have to detract from your family time.  Take the kids to the playground and use a nearby bench to do tricep dips and incline push-ups, then use the monkey bars to do pull-ups.  Once the kids are Exercise senior coupleworn out, take them for a ride in a jogging stroller to work in your cardio.

2. Make fitness social:  Socializing doesn’t have to revolve around food and drinks. Instead invite a few friends or a date to go hiking, play a team sport, or take a fitness class with you. Getting healthier together is a great way to strengthen social bonds.

3. Multitask:   While walking on the treadmill or riding the exercise bike, catch up on social media, reading, or conference calls. At work, suggest taking a walk to discuss business with colleagues.  You’ll likely stir up more creativity if your body is in motion and you will have burned a few calories without sacrificing productivity.

4. Get competitive:  Start a fitness competition at the office. A little healthy competition and a common goal will promote team building and motivation, while creating an atmosphere of greater accountability.

5. Turn your commute into a workout:  You have to get to work one way or another so why not change how you get there.  Walk or bike all or part of your way to work. This will energize the start of your day and help clear your head and release energy after the workday is done.

6. Make an appointment with yourself:  Presumably, your calendar is loaded with business, social, and family related appointments. Make it a priority to schedule time for the most important person in your life, YOU!  If your workout is on your calendar, like all of your other appointments, you’re more likely to make it happen.

7. Do little things throughout the day: Exercise doesn’t have to be done all at once to be beneficial, so get up from your desk and walk for ten minutes, take the stairs, or park a couple of blocks away from your destination and walk the remaining distance.  Integrating a few of these intermittent bursts of exercise throughout your day will be just as beneficial.


Fitting exercise into your daily routine doesn’t have to be arduous. By making a few small changes, you can see big results!  The caring experts at Arizona Medifast Weight Control Centers can work with you  to design a fitness routine that fits into your lifestyle.  Call today (602) 996-9669 to schedule your free consultation.

The Top Reason why Weight Loss Plans Fail!

Each one of us is unique and so are our bodies. Then why should we follow the same weight loss plan as everyone else?

Most weight loss plans use a cookie-cutter approach. A single weight loss plan is recommended to everyone. And that’s the biggest reason it fails to work!

Do you know that to get a true understanding of your health and weight, you need to look beyond the body mass index (BMI). The BMI measures the relationship between your height and weight, which is important, but it is only one piece of the equation.

That is why one of the top weight loss programs in Phoenix, AZ, Medifast utilizes the InBody Body Composition Analysis. This cutting edge technology allows the Center to evaluate the following:

  • Weight
  • Muscle Mass and Muscle Development
  • Body Fat Percentage
  • Water balance (identifies dehydration and swelling)

You receive a complimentary consultation on your first visit and you receive a free Body Composition Analysis. This shows a true picture of the abnormal fat you need to lose and also presents an excellent baseline to track changes as you lose weight.

During your program, you receive monthly InBody Scans to keep track of the changes. Your Certified Weight Loss Specialist will review them with you to illustrate that by following the program properly, while burning fat, you are maintaining lean muscle.

If you are looking for successful weight loss clinics in Gilbert, AZ, call Medifast at 602-996-9669. Your counselor can tell you more about the science behind the success and safety of Medifast products when you go for a FREE consultation.

Medifast weight loss programs in Chandler, AZ, clients can expect to lose 2 to 5 pounds for the first two weeks and 1 to 2 pounds per week thereafter. Measurements such as your waistline measure and how well your clothes are fitting you will also be the indicators of your success.

Broccoli Dijon Chicken


  • 1 lb raw, boneless, skinless chicken breast (should yield two 6-oz cooked servings)
  • 6 cups (1 small-medium bunch) fresh broccoli, trimmed and chopped
  • ¼ cup chicken broth
  • 1 Tbsp Dijon mustard
  • 2 tsp low-sodium or regular-sodium soy sauce
  • 2 tsp olive oil
  • 1 clove garlic, minced


Remove visible fat from chicken breast. Cut chicken into thin strips. In a bowl, coat chicken with soy sauce; set aside. (For increased flavor, marinate for 30 minutes.) Sauté broccoli, garlic, and 1 tsp olive oil over medium heat until lightly browned. Remove from skillet and cover to keep warm. Add 1 tsp olive oil to skillet. Stir-fry chicken 4-7 minutes or until cooked through. Add chicken broth and bring to a boil. Reduce heat to medium-low, then stir in mustard until blended. Return sautéed broccoli to skillet. Mix until heated through, stirring occasionally. Divide between two plates.

Recipe for Savory Cilantro Salmon



  • 11-12 oz salmon, raw (should yield two 5-oz cooked servings)
  • 1-½ cups fresh cilantro
  • 1 cup (1 medium 2-¾” x 2-½”) yellow bell pepper , sliced
  • 1 cup (1 medium 2-¾” x 2-½”) red bell pepper , sliced
  • 1 cup (1 medium 2-¾” x 2-½”) green bell pepper , sliced
  • ¼ cup (2 oz) water
  • 1 Tbsp fresh lemon or lime juice
  • 1 Tbsp hot red pepper sauce
  • ½ tsp cumin
  • ¼ tsp salt
  • Non-stick cooking spray


Marinade: In a food processor, combine cilantro, lemon or lime juice, hot red pepper sauce, cumin, salt, and water; puree until smooth. Transfer marinade to gallon-size resealable plastic bag. Add salmon. Seal bag, squeezing out air; turn to coat salmon. Refrigerate 1 hour, turning bag occasionally. After marinating: Preheat oven to 400° F. Spray medium-sized square baking dish with non-stick cooking spray until lightly covered. Arrange pepper slices in a single layer in prepared pan; bake 20 minutes, turning pepper slices once. Drain salmon; discard marinade. Place salmon on top of pepper slices; bake, turning salmon once, 12-14 minutes, or until fish flakes easily when tested with fork.

Three Reasons to Celebrate Hitting a Weight Loss Plateau


Your decision to head to the gym versus raid the kitchen pantry these past couple of months has been rewarded with the sight of steadily decreasing numbers on the scale each week.  So like any other, this week you arrive for your Medifast appointment feeling confident, happy, and with your head held high. 

As you enthusiastically hop on the scale, your jaw drops and your mood sinks. Your weight hasn’t budged an ounce since last week!  Your Certified Medifast Weight Loss Specialist, who has been supporting you throughout, smiles and says, “it looks like we may have hit a plateau this week”. 

You think to yourself, “how could this be when I’ve followed my food and exercise program to the letter?”.  Well, hold that thought for a moment and keep your chin up, because there’s actually good reason to celebrate when you hit a weight loss plateau.


  1. You’re no longer an amateur. When you begin losing weight, your body is going from one extreme to the other in terms of food intake and exercise level. Of course the dramatic change in your habits is going to have an equally dramatic affect on your weight loss.  However, when your body becomes more acclimated to your new, healthy lifestyle it’s not going to respond as quickly. This is a good thing!  This means that you’re no longer a beginner and that you’ve made major strides in developing a healthy new way of living.


  1. Progress doesn’t always show up on the scale. Because you’ve been eating leaner foods and and increasing your exercise, you’re likely increasing the ratio of muscle to fat in your body. Since muscle weighs more than fat, it’s perfectly logical that your weight would plateau or even slightly increase. When this happens, focus more on how you feel and how your clothes are fitting. The plateau you’re experiencing is likely great evidence that you’re evolving into a new, more fit version of yourself.


  1. You’re in better shape now. As you get in the routine of making healthy food choices and exercising, your body becomes more fit.  The same exercise you did a month ago, may not burn the same amount of calories it did before because the number of calories you burn doing the exact same amount of exercise decreases in proportion to your decreasing body weight.  Therefore, the same 30 minutes of cardio that used to burn 300 calories when you were 20 pounds heavier, may now only burn 250.  This change is a clear demonstration of how much progress you’ve made!


When you hit a weight loss plateau, don’t feel defeated, but rather victorious. This is a great sign that you are that much closer to reaching your weight loss goal!  The compassionate experts at Medifast Weight Control Centers can help you get past this and other hurdles that you may encounter on your weight loss journey. You don’t have to do this alone. 


Call Medifast Weight Control Centers today for your complimentary consultation and let us help you achieve and celebrate your weight loss success!

Crab Zucchini Sushi Roll Recipe


Crab Zucchini Sushi Rolls

1 Leaner | 3 Green | 1 Healthy Fat | 2 ½ Condiments

Prep Time: 15 minutes Yield: 4 servings

295 calories | 36g protein | 16g carbohydrate | 10g fat

Ingredients for Crab Zucchini Sushi Roll

3 cups lump crab meat

1 cup plain, low-fat Greek yogurt

2 Tbsp sriracha

1 medium avocado, peeled, pitted, and sliced

4 medium zucchini

1 small cucumber, chopped into matchstick-sized pieces

¼ cup low-sodium soy sauce

Combine first three ingredients in a medium-sized bowl.

Chop the ends off of your zucchini, and use a vegetable peeler or mandolin slicer to peel your zucchini into long, thin strips (8 per zucchini).

Lay zucchini strips flat vertically and spread a spoonful of crab mixture onto each (about 1 – 2 tablespoons of mixture per strip). Arrange a few matchsticks of cucumber and a slice of avocado horizontally on each strip.

Roll up the zucchini strips, secure with toothpicks, and serve.

5 Reasons why Low Calorie Diets Fail

Many people, who are on low calorie diets, wonder why they stop losing weight after the first few days or don’t lose weight at all. The biggest reason is any low calorie diet doesn’t take into account individual body composition, personal needs and concerns or several other factors.

Read on to understand why many low calorie diets fail.

Fad Diets

Many low calorie diets don’t teach effective long-term eating habits, making most dieters regain the lost weight. 800-calorie diets are not sustainable, especially since they do not offer variety in nutrition and are boring in terms of flavor. That is why effective weight loss programs, such as Medifast in Phoenix, help clients build eating habits that can be sustained with a meal plan that offers more than 80 meals to choose from.

Eating the Same Foods

Eating the same food items, day after day, not only brings you limited nutrition and variety, a restricted diet makes you lose interest in the weight control plan and allows only a few nutrients for your body. These result in lack of proper nutrition and interest in the program, making a person go back to the weight they started with.

Same Plan for Everyone

Weight loss can’t work on a cookie-cutter approach. The same plan can’t work for everyone effectively. Everyone is unique and has different needs and concerns. So everyone requires a personalized weight loss plan. Well-designed weight control meal plans are personalized and that makes them highly effective.

Medifast weight control plans are designed by weight loss specialists after a body composition analysis. The plans are created specifically to suit your body.

Resuming Old Habits

Low calorie fad diets do not help clients make permanent lifestyle changes. Their weight returns quickly and sometimes they reach a higher weight than at what it was when they began.

Good weight loss programs look at weight loss as a lifestyle change, under an expert’s guidance. Medifast weight control plan incorporates a transition and maintenance phase that allows clients to move to their own meals once they have reached their target weight. This ensures that the weight loss is sustained in the long term.

If you are looking for successful weight loss clinic in Gilbert AZ, call Medifast at 602-996-9669. Your counselor can tell you more about the science behind the success and safety of Medifast products when you go for a FREE consultation.

Glendale weight loss clinic, Medifast’s clients can expect to lose 2 to 5 pounds for the first two weeks and 1 to 2 pounds per week thereafter. Measurements such as your waistline measure and how well your clothes are fitting you will also be the indicators of your success.


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