Get a Good Night’s Sleep

You might be sleep deprived and not even know it. But what you should know is that this can affect your mind and body. If you feel overwhelmed by minor details, keep coming down with colds and feel like you can’t stop eating, there’s a good chance that you’re sleep deprived. You can rejuvenate yourself by getting 7-8 hours of sleep regularly and taking 30-minute power naps.

Unsurprising Surprises

How many times have you seriously followed your food plan, only to be tripped up by a surprise offer of cake, candy or other high-fat food? The key to dealing with these “surprises” is to have a plan. Of course, saying “No, thank you” is an option, but sometimes at the office party or among company it doesn’t really work. Think of a sentence for these situations, like, “I’ve just eaten,” Or “My doctor says I have to stay away from sugar,” or any sentence that you feel comfortable with. You will be surprised how easy it is, once you make it through a few surprise food fests without giving in!

Walk instead of Ride!

If you’re running errands, the first thing you do is get in your car. Well, maybe it’s time to change your habit and stop and think: Can I walk there? Can I ride my bike? These simple questions can save you gas and make you fitter. Walk to places that are within a one-mile radius from your home. And if you have more than one errand, park in a central location and try walking instead of driving to each one. It will keep you healthy, control your weight and even save you money!

Portions and Pans

A lot has been said about portion sizes and the way we set up our plates. But what about the way we make our foods? The calorie counts for homemade food have risen. If you look in an old cookbook like The Joy of Cooking that was first published in 1937 and compare it with today’s edition you will find a whopping 63 per cent rise in the calorie counts for recipes. Also pay attention to your cooking utensils, pots and pans and dishes. Try mini pans instead of large baking pans and opt for smaller plates and serving dishes. Let’s get back to realistic portion sizes.

Water Water Everywhere!

Hungry? Can’t wait till your next Medifast Meal? Take a drink of water. Water is filling, hydrating, great for your skin and it has NO calories! So keep a big glass of water on your desk, near your work space, or close at hand. Remember to have at least 64 oz. (8 tall glasses) of water each day.

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Article Recap from WebMD

The Medifast Diet Plan

By Kathleen M. Zelman, MPH, RD, LD
WebMD Expert Review

Medifast Diet Plan: What It Is

The Medifast program is a very low-calorie, no-brainer approach to weight loss. There’s no counting calories, fat grams, or carbs; you just eat or drink six times a day.

Launched 27 years ago as a meal replacement program available only through doctors, the Medifast diet is now widely available and includes 70 meal-replacement options, including the popular shakes.

The primary Medifast weight loss program, “5 plus 1,” calls for five daily Medifast meal-replacement drinks or foods (all available only through the company) plus one “lean and green” meal, consisting of lean meat or fish plus salad or green vegetables.

The high-protein, low-carb Medifast plans allow dieters approximately 800-1,000 calories a day, designed to yield a loss of 2 to 5 pounds per week while preserving muscle mass.

“Weight loss varies according to stage of the program, how much you have to lose and physical activity,” explains Lisa Davis, PhD, Medifast vice president of research and development. “Initial weight loss is usually much greater than amount lost in later weeks.”

Special Medifast plans are available for vegetarians, teens, new moms, seniors, people who have recently had weight loss surgery, and gout sufferers.

Davis estimates the cost of the meal replacements at $80/week or $300/month, not including the daily “lean and green” meal you prepare yourself. No supplements are needed with the Medifast diet, she says.

The meal-replacement products and support are available online through Medifast’s web site; in about 15,000 doctor’s offices across the United States; at Medifast clinics in Florida and Texas; and through the “Take Shape for Life” network of health coaches (Take Shape for Life is a subsidiary of Medifast).

An array of support services and educational material — including exercise guides, nutrition information, online communities, personal trainers, and registered dietitians — are available online, in person, or over the telephone to help dieters following the plan.

Click Here to Read the Rest of the Review.

If your not on the 5-in-1 program it’s time to go on it now, especially with spring/summer almost here. If you are on the program tell all your friends and relatives about it.

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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.