When you’re on the Medifast 5 & 1 Plan, you have clear guidelines on what, when, and how much to eat for your daily Lean & Green Meal.

But what about when you’re dining out?

You can stay on plan with healthy Lean & Green Meals—or healthy options for the Transition and Maintenance phases—pretty much wherever you go. All it takes is a little planning and creativity. Most restaurants have choices that are compatible with the program, or can be, with a bit of modification.

The most important thing to remember is that it’s okay to ask your server questions about “customizing” your order. Most places are more than happy to accommodate special requests and many offer healthier substitutions for free, or for a small additional charge.

Click Here for more Lean & Green Meal Know How.

Rich in vitamins, minerals, phytochemicals and fiber, vegetables are a core part of your plan to reach and maintain Optimal Health. They are essential to the Medifast 5 & 1 Plan as well as the Transition & Maintenance phases. Take Shape For Life is here to help with great information and tips on how to shop for and prepare your vegetables—as well as ideas for new ones to add to your meal plan.

Tai chi is a wonderful way to exercise and improve joint function. Experts have found that the slow, flowing, meditative movements actually tone the muscles surrounding joints. This causes a real improvement in joint function and reduction in the pain caused by osteoarthritis. So look for a Tai Chi class today.

Swimming laps in a pool is also great exercise. But hitting the open water can help you build stamina and burn more fat. After building your confidence by swimming laps in a pool, jump into the open water of a lake or ocean. With no walls to jump off of you can really work your muscles. Stay safe by keeping your eye on the shore at a fixed point. And be sure to tell someone that you are going out there into the deep blue…

Once September arrives, the days get cooler and life seems to pick up the pace. There’s less daylight, more traffic, and more stuff on the calendar, even for people who don’t have school-age children.

When you’re trying to lose or maintain weight, being busy can be risky. Running from errand to errand and feeling short on time is what compels you to grab those calorie-dense “quick bites” that can endanger your healthy meal plan.

When you’re pursuing the Take Shape For Life Trilogy of Optimal Health, it means you’re shifting from a life in commotion to a life in motion. Still, sometimes hectic days are unavoidable. Here are some suggestions to keep you on course with your healthy habits:

Thinking ahead
Planning is the single most important factor in staying “on plan” and on track with healthy eating. If you take a moment in the morning (or the night before) and walk through your day and where it will take you, you will have less chance of being caught hungry.

It’s easy to pack your favorite Medifast Meals and note when you’ll be able to enjoy them. When you make sure you are able to eat every two to three hours, you can keep your metabolism up and your hunger down.

Picking the portables
Even if you don’t have water and a microwave handy, plenty of Medifast Meals are ready to eat right out of the container. You can Order Medifast Products like Ready-to-Drink Shakes, Bars, and new, fully fortified Pretzel Sticks and Cheese Puffs.

Lean & Green Meals can go with you in portable storage bowls with lids. You can even make lettuce leaf roll-ups with lean protein that are as easy to eat as a sandwich.

For those in Transition and Maintenance phases, it’s easy to pre-package healthy fuelings of fruit, low-fat dairy, and whole grains.

Keep health handy
A lot of successful Clients stash portable, non-perishable Medifast Meals where they’re always within reach. You can toss a bar in your handbag or briefcase, or put a bag of Pretzel Sticks in your glove compartment or desk drawer.

At home, replace high-calorie junk food with healthy choices. With a little advance preparation, you can make Medifast Meals, celery, veggie sticks, cherry tomatoes, and other quick fuel easy to grab and enjoy.

Getting support
The role of stress in weight gain is well known. Many people reach for food to keep themselves going—or calm themselves when they’re feeling overwhelmed. And after an exhausting day, it’s all too tempting to try to wind down with sugary snacks in front of the TV.

That’s why it’s so important to rely on resources such as Support In Motion (your free online community), the weekly support calls, and your Health Coach.

In addition, you should incorporate enough rest, relaxation, and “ME TIME” into your daily routine for long-term weight control and better health.

Do you eat Medifast Scrambled Eggs for breakfast and a salad for lunch, then find yourself eating nonstop from the time you get home until you go to bed?

Or do you eat perfectly all week only to blow it on the weekends with large meals and alcohol?

Try taking a balanced approach to eating all week long, so you don’t feel deprived. Make time for both breakfast and lunch, and be sure to eat all 5 Medifast Meals and your full Lean & Green Meal throughout the day.

If it helps, have a snack of Medifast Soy Crisps on hard days. Don’t reward yourself with food at the end of the week; instead, plan other treats – a new book or CD, a massage, or an outing to a sporting event.

Sometimes the hardest thing about the Medifast Plan is being honest about what you are actually eating. Remember only you know exactly what foods you eat and when. Think about how you can become more honest about your food. Some ideas to begin: write down EVERYTHING you eat and weigh and measure your food to get exact portion sizes. Remember, honesty is the best policy.

Also, if you’ve got high blood pressure, or are African-American or middle-aged, you’ve got to curb your salt intake to keep your health in check. Make sure you get enough potassium (at least 4.7 grams daily), which counteracts salt’s effects and helps lower blood pressure. Eating more fruits (on maintenance) and veggies is an easy way to get more pot assium into your diet. Enhance food’s flavor without salt by using herbs and spices (break out the Mrs. Dash!). When you do use salt, consider opting for mineral-rich sea salt instead of refined salt.

The best way to avoid being tempted by high-calorie treats is not to have them around in the first place. When you’re at the grocery store, skip the chips, candy, sugared sodas, and other junk food. Instead, stock the fridge and pantry with healthy snacks like Medifast Soy Crisps, Medifast Crackers, vegetables, fruit (maintenance), and sugar-free popsicles. And if you’re thinking about your kids – they don’t need the sugary and carb-filled snacks either. Get them used to healthy eating with healthy snacks.

Breakfast is the most important time to eat a good breakfast. For most people, time scarce in the morning.

If so, try some of these speedy but healthy ideas. Just don’t skip breakfast - it really is the most important meal of the day!

• Medifast Scrambled Eggs or Medifast Oatmeal – perfect for breakfast!
• Medifast Ready-To-Drink Shakes: the perfect grab and go breakfast.

For those in the maintenance phase of the Medifast Plan, try these options:

• Fruit, yogurt and granola: If there’s no time to slice up some fresh fruit, put your favorite frozen fruit into a portable cup (with a lid) and add yogurt. Top with granola. Remember to grab a spoon!
• Whole grain English muffin with peanut butter and sliced banana.

Many diets out there claim to help you lose weight from pills to meals to meeting plus meals but none of these so call diets will actually get you healthy.

Take Shape for Life and Medifast is committed to maximizing the health and wellness through its provision of soy-based meal replacement weight control programs. In light of recent controversy, including books, slanting soy, Medifast feels it is their duty to provide the latest evidence-based recommendations regarding the use of dietary soy for healthcare providers.

The following document provides a comprehensive summary of the latest scientific information regarding soy and its relationship with all-cause mortality, cardiovascular disease, metabolic syndrome, cancer, menopause, bone health, and kidney function, as well as addresses any safety concerns regarding soy.

This article summarizes the health benefits of having Soy in your diet, but not ordinary Soy, but the kind found only in Medifast products. To read the entire article on how the Medifast products and the Take Shape for Life 5 & 1 program play an important part in getting and keeping you healthy follow the link: Soy’s Effect On Health.

IMPORTANCE OF (SOY) PROTEIN DURING DIETING

Medifast’s soy-based meal replacements are a healthy way of achieving the optimal amount of dietary protein crucial for weight loss while still preserving lean muscle mass.

Yet, perhaps even more important is that soy protein has been shown to yield numerous health-related benefits for conditions that overweight individuals are more likely to suffer from. The health benefits soy has been shown to confer occur independent of the weight loss itself, and range from cardiovascular disease to cancer and to reductions in overall mortality.

NOT ALL SOY PROTEIN IS CREATED EQUAL

Medifast’s soy-based meal replacements are made from isolated soy protein (Solae Brand™), with its naturally-occurring isoflavones (genistein, daidzein, and glycitein) working together to yield health benefits, like lower blood cholesterol. An innovative water-based technique is used to separate carbohydrate and fat from the soy protein while still maintaining the healthy isoflavones. Other processing methods, like the alcoholextraction method, remove a substantial amount of the isoflavones and thus its antiatherogenic properties (Clair & Anthony, 2005).

BOTTOM LINE: Medifast meal replacements are made from the highest quality soy protein with the highest levels of naturally-occurring isoflavones.

HEALTH BENEFITS

All-Cause Mortality

Japan has the highest life expectancy in the world (Health and Welfare Statistics Association, 1999). Soy is a staple in the Japanese diet. The Takayama Study prospectively examined the relationship between soy intake and mortality among over 13,000 Japanese men and 15, 000 Japanese women residents over a 7 year period. Using a food frequency questionnaire, they determined that the average total intake of soy per day for men was 102.3g (44.6mg isoflavones) and for women 93.3g (41.4mg isoflavones).

FINDINGS:

• A significant inverse association between soy intake (and isoflavone intake) with all-cause mortality for men and women after controlling for age and total energy intake.

• After adjusting for nondietary factors, a decreased hazard ratio was observed among men (0.83, 95%CI 0.68 to 1.01) and women (0.83, 95%CI 0.68 to 1.02) with the highest compared with the lowest quintile of total soy product intake.

BOTTOM LINE: Soy is inversely associated with all-cause mortality.

Cardiovascular Disease Soy’s isoflavones, genistein and diadzein, protect the heart by boosting the activity of LDL receptors that remove ‘bad’ cholesterol from the bloodstream and deliver it to the liver. Additional ways soy may protect the heart are through its antioxidant, antiinflammatory, and potentially anti-thrombogenic properties (Clair & Anthony, 2005). Thirty-two of Medifast’s meal replacements meet the criteria to carry this health claim.

Seven years after soy’s health claim was first issued by the FDA, tons more research has been done to substantiate the original claim. In 2006, Reynolds et al. performed a metaanalysis of 41 randomized controlled trials that evaluated the effect of soy protein supplementation, as the only intervention, on serum
lipids.

They found that soy protein supplementation was associated with:
♥ A significant decrease in mean total cholesterol of more than 5 mg/dl (95% CI -
7.14 to -3.38)
♥ A significant decrease in low density lipoprotein (LDL) cholesterol of more
than 4 mg/dl (95% CI -6.00 to -2.50)
♥ A significant decrease in triglycerides of more than 6 mg/dl (95% CI -9.14 to -
3.38)
♥ A significant increase in high density lipoprotein (HDL) cholesterol of 0.77
mg/dl (95% CI 0.2 to 1.34).

BOTTOM LINE: Soy protein protects against coronary risk factors and 32 of Medifast’s meal replacements carry the Heart Healthy Claim.

Metabolic Syndrome

The metabolic syndrome is characterized by a clustering of cardiovascular risk factors, including abdominal obesity, dyslipidemia, increased blood pressure, insulin resistance, and a proinflammatory state (Borgman & McErlean, 2006). Metabolic syndrome is widespread among adults from developed nations and its prevalence continue to rise as rates of obesity do. While the etiology has yet to be fully elucidated, genetic, metabolic, and environmental factors, like diet, are thought to play a role.Both animal and human studies have demonstrated that the inclusion of soy protein in the diet positively affects metabolic syndrome (Lukaczer et al., 2006; Davis et al., 2005; Azadbakht et al. 2007). Significant reductions in insulin, fasting plasma glucose, Cpeptide have all been observed among postmenopausal women with metabolic syndrome on a diet incorporating 102 mg/d of soy isoflavones. Thus, it appears that soy foods improve insulin sensitivity and modulate the metabolic abnormalities linked with insulin resistance (Jayagopal et al., 2002).

BOTTOM LINE: Soy may improve the metabolic abnormalities of metabolic syndrome.

Cancer

After cardiovascular disease, cancer is the second leading cause of morbidity and mortality in the United States. Soy protein is associated with reduced risk of certain cancers. The evidence of a protective effect for soy is particularly strong in cancers of the prostate, breast, and gastro-intestinal (GI) tract.

Prostate Cancer

Lung cancer is the biggest cancer killer among men. However, overweight men who fall into the heaviest weight category are also more likely to die from stomach or prostate cancer according to the American Obesity Association. When compared to Asian men, American men are far more likely to die from prostate cancer and have a death rate that is 18-fold higher than their Eastern counterparts (Jemal et al., 2002). Soy, a dietary staple, may confer the protective effect among Eastern Asian men as Asian men who have emigrated to the US and have adopted the Western diet have higher rates of prostate-related morbidity and mortality.

BOTTOM LINE: Men who consume soy may have lower rates of prostate cancer.

Breast Cancer

Position of the National Cancer Institute (NCI): There have been several studies that suggest dietary soy may reduce breast cancer risk and improve survival. The controversy, however, is over the use of soy, by breast cancer patients, especially those with estrogen receptor–positive tumors.

Position of the National Cancer Institute (NCI): There have been several studies that suggest dietary soy may reduce breast cancer risk and improve survival. Thecontroversy, however, is over the use of soy, by breast cancer patients, especially those with estrogen receptor–positive tumors.

BOTTOM LINE: Soy appears to have a protective effect against premenopausal breast cancer. The verdict is still out among postmenopausal females, or females with a past personal history or family history of breast cancer.

The verdict is also still out regarding the use of soy and Tamoxifen. Medifast recommends that patients follow the NCI guidelines and the advice of their physician or breast cancer specialist.

GI Cancers

Numerous studies have also found a protective effect of soy against adenomatous polyps (Witte et al., 1996) and colon cancer (Hoshiyama et al., 1993; Nishi et al., 1997). Results of an intervention study showed that an intake of 39 g/d of soy protein for one year significantly reducesd colon mucosa cell proliferation vs. 39g/d of casein protein in “atrisk” patients with colon polyps or colon cancer (Bennink, 2001).Numerous studies have also found a protective effect of soy against adenomatous polyps (Witte et al., 1996) and colon cancer (Hoshiyama et al., 1993; Nishi et al., 1997).

Results of an intervention study showed that an intake of 39 g/d of soy protein for one year significantly reducesd colon mucosa cell proliferation vs. 39g/d of casein protein in “atrisk” patients with colon polyps or colon cancer (Bennink, 2001).

Numerous studies have also found a protective effect of soy against adenomatous polyps (Witte et al., 1996) and colon cancer (Hoshiyama et al., 1993; Nishi et al., 1997). Results of an intervention study showed that an intake of 39 g/d of soy protein for one year significantly reducesd colon mucosa cell proliferation vs. 39g/d of casein protein in “atrisk” patients with colon polyps or colon cancer (Bennink, 2001).

BOTTOM LINE: Soy appears to protect against cancers of the GI tract and may help eradicate H. Pylori infections.Menopausal Symptoms

Approximately 2/3 of women who reach menopause develop vasomotor menopausal symptoms, primarily in the form of hot flashes and night sweats. Of 21 trials examining the effects of soy and/or its isoflavones effects on hot flashes and night sweats in postmenopausal women, every trial found a decrease in hot flash frequencies compared to controls (Balk et al., 2005). Additionally, soy protein helps protect against some other menopause-associated features. A review by Geller & Studee (2006) suggest that soy isoflavones have a small but positive effect on lipids, bone mass, and cognitive function.A randomized, double-blind, crossover, placebo-controlled trial found that postmenopausal women who received 60mg/day of soy isoflavones had improved cognitive performance and mood (Casini et al., 2006).

BOTTOM LINE: Soy helps with vasomotor symptoms of menopause and positively affects other menopause-related health conditions.

Bone HealthIn addition to study design issues, the inconsistent results may be partly due to studies evaluating women in their post-menopausal years who would be less likely to hypothetically benefit from phytoestrogens because of age-related declines in estrogen receptors on bone (Reinwald & Weaver, 2006). To reap the benefits of soy when it comes to bone health, it may be better to consume soy protein in the peri-menopausal or early post-menopausal years when the more mild estogenic effects of soy might be less opposed by endogenous estrogen, and before the age-related decline in estrogen receptor number occurs (Reinwald & Weaver, 2006).

BOTTOM LINE: There is evidence to suggest that soy confers a protective effect on bone.

The benefits of soy on bone health may be most garnered more during perimenopause or early post-menopause

SAFETY

Thyroid Function

Some evidence suggests that soy foods, by inhibiting absorption, may increase the dose of thyroid hormone required by hypothyroid patients.

Further, in some individuals who consume marginal amounts of iodine, soy foods may, at least theoretically, increase the risk of developing clinical hypothyroidism.

BOTTOM LINE: Soy has no adverse effects in euthyroid individuals. Individuals with hypothyroidism on synthetic thyroid hormones do not need to avoid soy in their diets. They simply need to pay closer attention by monitoring their lab work more frequently.

BOTTOM LINE: Soy does not alter sexual function, behavior, or affect sterility.

CONCLUDING REMARKS

There is no evidence in animal (Fagi et al., 2004; Cardoso & Bao, 2007) or humanstudies that the phyto-estrogens in soy adversely affect child or adult growth, development, reproduction, or sexual behavior (Merritt & Jenks, 2004).For most people, the benefits of incorporating soy protein as part of a healthy diet plan far outweigh the potential (or hypothetical) risks. This is particularly true for overweight or obese individuals, who are more likely to suffer from a comorbidity that would be responsive to soy.

Medifast is a pioneer in recognizing the double benefit that can be potentially gained by offering the highest quality soy protein, rich in isoflavones, as part of their clinically-tested weight control program.

There is no evidence in animal (Fagi et al., 2004; Cardoso & Bao, 2007) or humanstudies that the phyto-estrogens in soy adversely affect child or adultgrowth, development, reproduction, or sexual behavior (Merritt & Jenks, 2004).

If you are already eating and enjoying the health benefits from Soy with the Medifast products and Take Shape for Life program, Congradulations!

If you need to lose weight fast and get healthy again, try a Medifast Starter Kit from Take Shape for Life. It contains all the products you need to lose weight and also get healthy!

We have 2 NEW products. Click on the links below to view documents explaining each new product. Be sure to enable popups if you have a popup blocker!

1. Momentum by Medifast

Each Momentum by Medifast product contains 100 mg of Caffeine and 90 mg of EGCG. The combination of Caffeine and EGCG found in three (3) Momentum products has been clinically shown to have the maximum effect on inducing thermogenesis. Think of thermogenesis as the metabolism “turning up the heat” to burn extra calories.

2. Super Omega 3

For optimal health and longevity, everyone can benefit from daily omega-3 fatty acid
supplements. Essential fatty acids cannot be produced by the human body, so they must be obtained through diet or supplementation.

To order these products, just go to http://GetYouHealth.TSFL.com and click the Shop Online button at the top menu bar. Use your TSFL ID and Password to order from the GetYouHealth web site.

Holiday Party Tips

Party Time? Enjoy the festivities and keep a few key tips in mind!

• Don’t hang out at the food table. It can be very easy to talk and munch away without paying attention to what you are actually eating.
• Choose sparkling water over fancy, high-calorie beverages. Add a touch of lemon or lime for added flavor.
• Enjoy the conversation and the company! Make that your focus!
• Offer to bring a dish. Make it something you know you’ll be able to eat. This way you’re guaranteed something that’s good for you and delicious.
• Eat a Medifast Meal before heading out. Going to a party with your stomach growling can set you up for overeating.
• Invite others to take a short walk with you after dinner, weather permitting, of course.
• Don’t deprive yourself! If you’re on the 5 & 1 Plan and choose to enjoy a few special holiday dishes, that’s OK. Just remember to stick to the “3 tablespoon” rule: Choose your indulgences wisely and limit yourself to a tablespoon of each (up to 3). Sit down; slowly and mindfully enjoying the aromas, taste and texture of your selections. When you are finished, chew a piece of strong sugar-free gum, brush your teeth or take a walk and be sure to congratulate yourself on exercising such great portion control.

Family Ties

For most of us, the holidays mean spending extra time with family – which can be a blessing for some and a burden for others. Setting boundaries is an essential part of self-care; don’t be shy about limiting contact with family members who bring you more pain than joy.

If you are obligated to attend an event that is bound to be less than pleasant, be sure to also schedu le some time soon after with a supportive friend or family member so that you can unwind. By deciding in advance how you are going to handle difficult family situations, you’ll be able to develop a good support plan instead of retreating to the cookie jar.

On-Line Support Tools!

Did you know when you sign up as a client to my Take Shape for Life group you can get free Support In Motion Online Tools System to help you achieve long term success with Medifast and Take Shape for Life.

CLICK HERE to find out more information and sign up today.

You Start Getting Fat Again and Feeling Like Crap!

I proved it. My products were delayed and didn’t order enough and I started eating fast food because I’m on the go a lot like many other people. Most of the time I drink a shake and my body is satisfied. But without Medifast you reach for fast food like McDonalds. Even if you try to make something at home and bringit with you, the food is junk… as in NO NUTRITION.

Whatever approach you take to weight loss, thereGÇÖs one thing to remember if you plan to keep the pounds off: You need to make a lasting commitment to your lifestyle changes. If you go GÇ£on a dietGÇ¥ that you plan to abandon as soon as you hit your goal weight, then the pounds will come back as soon as you return to your old habits.

You will need to eat-áhealthy foods-áand engage in regular physical activity on a regular basis for the long-term.When you have reached your goal weight, we encourage you to continue using Medifast Meals in your daily meal plans.

Order Yours NOW! CLICK HERE-á-á

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With summer in full swing, most of us are toting water with us to stay hydrated. Of course, the cheapest and easiest way to keep water handy is to fill a water bottle at home, from the tap. But if thirst strikes while youGÇÖre out and about, you may be overwhelmed by the array of choices.

Plain water is always recommended, but if you are stuck out with no such option, you can choose flavored water. If youGÇÖre choosing a flavored water, be sure to read the label; many have added sugar, which means added calories.

Other things to consider when buying water: extra oxygen is not necessary; extra vitamins may not be either, especially while on the Take Shape For Life Program. Be wary of herbal ingredients, especially if you are taking any other medications or supplements.

Want to keep it simple? Go with our suggestion: plain, pure water, with Hinckey & Smidt or Ice Mountain water. But choose your own if you like a different kind.

Make sure you shake your Medifast Shakes very good and your water is cold.

Make sure to drink at least 64 oz. a day when on the Medifast program.

And if you are not already on the Medifast 5 & 1 program, get on it today. ItGÇÖs easy to get started, just order a 1 Month Medifast Starter Kit with all of our most popular products and lose weight next week!