Archive for the ‘Quick Tips’ Category

Weight Loss portion Control salad dressing

Tuesday, June 18th, 2013

I’m Certified Health Coach Natalie Jo and our our program it’s very important to be very accurate with servings of condiments.  Check this out, a super simple way to measure out a serving of salad dressing each and every time.

Dispense one serving at a time. Condiments are frequently over used adding empty
calories to foods and leaving pools of uneaten dressing at each meal. The
Healthy Steps Portion Lid measures and dispenses one serving of dressing so you
can be confident in your portion sizes and yourself. BPA-free. Fits most store
bought condiment bottles, use with: Salad dressing, Mayonnaise, Ketchup, BBQ
sauce and more. How to use: Replace existing condiment lid with the Portion Lid.
Turn Portion Lid to condiment type indicator on lid. Squeeze bottle to fill
single serving chamber. Open Portion Lid and pull chamber edges toward bottom of
bottle to dispense. Remove Portion Lid when bottle is empty, wash before reuse.
Top rack dishwasher safe.


 Let me know what you think.  Do you have an easy way to make sure you are getting the correct amount of dressing?  Please share with a comment below.

Portion Control Dressing Lid



Exercise For The Weekend Playground For Adults

Monday, March 5th, 2012

Playground For Adults

Last year I discovered a new playground for adults.  It’s called an RV
show.  You start at one end of the building and climb onto and walk through each
trailer and then back down the steps and off into the next one.  It takes about
2 hours of walking to do the entire show unless you stop and start talking with
a rep.  In Wisconsin they are held indoors this time of year, so it doesn’t
matter what the weather is. We went to two big shows this year so far and hit a
smaller one on Saturday. We really are shopping for a new trailer but you don’t
have to be you can just go for the entertainment and exercise.
Then today Sunday my husband and I hit the trail with our snowshoes on.
Close to home we have a quarry trail part of the Rib Mt State Park and we spent
two hours hiking up to, then up and around the top of the quarry.  It was a
perfect sunny winter day with no wind.  The hike back down was a lot easier.  I
always do the uphill first.  That way what I remember last is the easy part. I
took a few pictures to share. I hate the word exercise I like to think of it as
a fun way to get out and take pictures.
These are all activities I would not and could not do before I lost 80 lbs.  My life is so much different now then it was before.  My husband is happy I now go on hikes and bike rides and get out more. He no longer has to go alone.
If you would like to know more about THIS PROGRAM I used to lose 80 lbs and keep it off for two years now please view my site for more information at
I’m a free certified health coach paying it forward to help all I can.  I’m Coach NatalieJo

Note From Coach NatalieJo March 4

Thursday, March 1st, 2012
Click player or here to listen
This weeks note from Natalie is an audio and a blog post. I
love learning from mentors and one of my favorites is Jim Rohn.  Jim is no
longer alive but his teachings will live on forever and this is The Formula for
failure and Success.
Jim puts it simple, failure is nothing more than a few errors
in judgment repeated every day. He goes on to explain our thinking and habits
behind failing.
The formula for success is also simple it’s a few simple
disciplines practiced ever day.
THIS PROGRAM fits into this formula for success
perfectly by teaching you simple disciplines you practice ever day. The weight
loss results are almost immediate just like Jim said they would be.
Like Jim says “The real magic of new disciplines is that they
will cause is to amend our thinking.”
Now go and read the full post. Don’t just go and read it you have to take action because if you just go and read it you’re not going to be any further ahead until you do take the steps to make changes.
I wish you great success this week. Thanks bye bye.
Go and read

   Link to The Formula for Failure and Success By Jim Rohn



For more info on the weight loss program that helped me lose 80 pounds

and keep it off for 2 years

My Weight Loss Journey 2 Years Later Than and Now

Monday, June 6th, 2011


Happy 2 year Anniversary To Me

June 4th, 2009 marked Day 1 of my journey. Little did I know then that I would today be celebrating life at my goal weight for 16 months and counting.

The past two years have gone by very quickly. My life has changed in so many ways. The results of this program are so worth anything I had to give up to get here.

230 pounds is a dark, cold and lonely place I never want to go to again. For 7 years I tried all sorts of things to lose weight and never lost a single pound but continued to gain at an alarming rate. Each season I had to purchase larger clothes just to get by. My doctors had no answers and I was scared. Medical issues started appearing and I was heading downhill fast. When would I stop gaining?

Being an Ovarian Cancer Survivor I would look in the mirror every morning and say I was happy just to be alive but I was wasn’t really happy or much alive back then. I was just going through the motions and getting by with doing the least I could.

At my lowest low and highest weight of 230 I was willing to try just one more thing. I feel the Lord showed me THIS PROGRAM. I never heard of it before and I was willing to give it a try. I had no faith that it would work. I felt it was hopeless. Boy was I wrong!

This program worked the first week and every week after that. I became a true believer. I feel mind set is very important on this program. If you are willing to do whatever it takes and follow the program 100% it will work.

When asked on a scale of 1-10 how motivated are you to succeed I was an 11. I was willing to do whatever I was told so that if it didn’t work it wasn’t because I didn’t do it right. It would have been that the program didn’t really work.

This program was the easiest thing I have ever done. I wasn’t hungry and had no cravings. I got to eat 6 times a day and I never exercised ever. Once a major carboholic I now have no desire to eat breads and pastas, still to this day.

I prefer my cauliflower pizza over home delivery pizza. All my desserts and treats are THIS PROGRAMS brand and Sara Lee never comes to visit me.

My new favorite quote and words I live by… MEATS AND GREENS WILL MAKE ME LEAN – SUGAR AND CARBS WILL MAKE ME LARGE -Doug Varrieur

230 Land is a place I never want to visit again. I love paying it forward to help the next group of losers that feel the same way I did, hopeless and helpless. This program will give you both help and hope. I give credit to THIS PROGRAM for giving me a NEW Life one that I never experienced before. Thanks my coaches Lori and Wayne for being great coaches.

I would also like to thank all the Program  friends I made along the way to share my journey with. There is great strength in sticking with like minded people all on the same journey. Your stories and pictures inspired me to carry on with my journey.

I love THIS PROGRAM because it works!

Quick stats… Day 1 June 4 2009 @ 230 lbs. I lost a total of -88 lbs -8 below my goal.  I have been maintaining at my goal of 150 for 16 months now. The pictures above are 230 lbs and 150 lbs.

If you need help losing weight and getting back to good health

Please check out my site


Tools I Use For My Medifast Weight Loss Journey Amazon Store

Friday, November 27th, 2009


Over the past 24 weeks I have come to count on several helpful items for my weight loss journey. I have made a list of them on HERE.

First there are the Medifast books that everyone doing the program should read and understand. I included the kitchen gadgets I use everyday like my Magic Bullet.  I also have exercise dvd’s because I would rather exercise at home then at the gym. I know several people using the Wii Fit so I also have that listed too.

If you want to see the products I like you check them out. HERE

They make great Christmas gifts too!

Visit My Amazon Weight Loss Store.

Medifast 5&1 Plan Question Can I chew Gum On The Plan?

Thursday, November 12th, 2009



Welcome to the weekly Medifast Plan question. 

I chose this question because today was my weekly weigh in and for the first time in 22 weeks on the Medifast program I didn’t lose a single pound. To say the least I was shocked! Shocked it hadn’t happened sooner to tell you the truth. It was so unbelievable to step on that scale each week and keep losing.  Don’t get me wrong I was thrilled but wondered how long it would last. So I’m still stuck at -59 lbs for another week

I started thinking if I had done anything different the past week and the one thing that stuck out was I had been shopping and I picked up my two favorite flavors of gum.  I have them pictured above the new Trident Layers and Orbit Mist in Watermelon Spring. While I’m working on the computer I will mindlessly chew away after all they are both “sugar Free” so no problem right?  Well, maybe?  I can’t tell you how many pieces I chew a day, I never counted.  I do remember reading that you could only have up to 3 pieces of sugar free gum or mints a day. I know I was over three.  It’s sugar free so why would it matter?

So, today I started to do some research.  Trident Layers has less than 5 calories per piece and is sugar-free (though it does contain 2 carbs per serving). Orbit Mist also has less than 5 calories per piece and is sugar-free but contains 1 carb. OK so sugar-free can still contain carbs and Medifast is a low carb meal plan.  Five pieces of the Trident could add 10 carbs  for gum.

Then I thought all that chewing should be burning some extra calories right?

Believe it or not, you can actually burn some extra calories by chewing gum. “Besides being good for your breath–especially if you eat a lot of protein–researchers at the Mayo Clinic have found that chewing gum will burn an additional 11 calories per hour,” says Dan Benardot, Ph.D., R.D., author of Nutrition for Serious Athletes.
So that made me feel better.  You can believe that I’ll be watching everything more closely again and adding more exercise so I’ll make that over -60 pound loss total next week!
To answer the question, 
Q.  Can I chew Gum On The Plan?
A.  Yes, three sugar free pieces of gum a day is OK on the Medifast 5&1 Plan.
Visit to more about the program

Yes You Can Eat Cheese On The Medifast 5&1 Weight Loss Plan

Monday, November 2nd, 2009
Maybe I’m the only one that didn’t know this but I came across a Medifast Meatless Options sheet

 And we can have CHEESE. I’m from Wisconsin and I LOVE MY CHEESE

I was so happy to read we could choose cottage cheese, shreeded cheese, even ricotta.

Make sure you read the sheet to see the % of fat for the cheese you can eat and the correct serving size.

Also on the sheet is a long list of Morningstar Farms, Bocca, and Garden Burger choices. I never shopped that section while on MF because I tried a BK veggie burger years ago and it was gross.

Please tell me if you have tried and like any of the no meat “meats” from the above brands maybe I’ll give them a try.

Hope this info excites someone else too!

Wishing you all an OP week.

To learn more visit

Medifast Weight Loss Vacation Eating

Wednesday, September 30th, 2009

When was the last time you lost weight while on a vacation?

Summer is over but my weight loss journey continues. Over the summer I went on a few camping trips with my husband in our travel trailer and one 4 day trip to MN living in a hotel room.  I’m happy to report that in all cases I had no problem following the Medifast Meal Plan.

While camping  for the first few times we didn’t have electricity.  I was able to heat water on the propane stove  for hot drinks, oatmeal and soup and I used bottle water for my shakes.  The bars were great on hikes and bike rides.  For dinner we grilled our meat and vegetables or  had and a salad.

The hotel room meals also worked out well.  I only had a coffee pot to work with and an ice machine. Pictured above is one of my hotel breakfasts, peach oatmeal and coffee. By running just water through the coffee maker and no coffee I was able to heat up the water for the oatmeal.  As you can see from the picture the supplied coffee cups were a perfect serving bowl.  The plastic spoon I brought from home.  Next I made the coffee.  I carried a bar in my purse which I was able to eat during a break and for lunch I went back to my room and had a shake I made with tap water and some ice form the machine down the hall. For dinner I sought out Wendy’s and Culver’s for a grilled chicken salads with low fat dressing.  The shaker worked great for my after dinner chocolate pudding I used the same plastic spoon.

Another trick that worked for me was when we took a side trip to an ice cream shop I would either have a bar to eat from my purse or just wait till we got back and then I’d  make my pudding for my sweet treat.

I have always been able to figure out something on a menu that I could eat that fits into the Medifast Meal Plan.  I love a lean grilled steak ever now and then. I say no to the potatoes and ask for steamed broccoli and a salad with low fat or fat free dressing on the side.

It’s been 15 weeks since I started the Medifast Plan  and I haven’t been tempted to go off it ever.  Never feeling hungry and the fact that it would take another 3-4 days to get back into fat burn really help me stay focused.  Every week I have lost between 2-5 pounds so I know it works, why would I want to mess that up?

You can learn more about the Medifast plan here

Medifast Weight Loss Cappuccino With NO Caffeine

Monday, August 31st, 2009



 Coffee Lovers

Medifast has something I think you will enjoy. 

Medifast offers a Cappuccino as a meal option. 

Great for that quick breakfast on the go.

It’s kosher dairy, vegetarian product, caffeine-free, soy-free, contains whey, and has low-lactose so it will agree with a lot of people.  All except those needing their morning caffeine like me.  If I miss my caffeine first thing in the morning I get a headache and drag the rest of the day.

My solution is when I do have the Medifast Cappuccino I add a teaspoon of instant coffee to my cup.  I get a creamy cappuccino with a jolt of caffeine and it counts as a meal and I’m full for 2-3 hours. You could also add fresh brewed coffee to the mix instead of the water.

Another option is too add ice and blend it into a cold and refreshing iced coffee drink.  You can also add  sugar-free flavored syrups for a variety of different flavors.  At only 100 calories for a meal it makes a great choice. 

To read a full sheet of Nutritional information including ingredients and vitamins on Medifast Cappuccino click here

Any way you have it I give a two thumbs up for the Medifast Cappuccino!


To order Medifast Cappucinno and other meal replacements click here.





Medifast Weight Loss Quick Tip Of The Day

Friday, August 28th, 2009


cream of brocc soupCup Of Medifast Cream Of Broccoli Soup

Medifast offers 6 soups, Beef Vegetable Stew and Chili. My favorite right now is Cream Of Broccoli.  When I started my plan it was June and rather hot.  The thought of hot soup was not something I want to eat.  What I started to do was not eat it till it was cool.  The cool soup still tasted great and it added to my meal variety all summer long. I’m sure in our cold Wisconsin winters I will welcome some hot soup.

         When making the soup I follow these simple steps;

  • Heat the water only

  • Add soup mix to hot water and stir well

  • Cover bowl and let sit  5-10 minutes (longer for the chicken noodle, wild rice,  stew and chili)

  • Enjoy

This method will NOT cause a boil over in the microwave.  I like to make my soup in a large coffee mug and drink it.  It’s less messy that way, which is great if you eat at your desk.

Order Medifast Products Here