Archive for the ‘Recipes’ Category
Saturday, June 5th, 2010
Here’s a question I get a lot….
How do I measure a cup of lettuce?
While on the Medifast 5&1 Program you will have 5 Medifast meals per day and one Lean and Green meal you prepare yourself consisting of a lean protein and three (3) servings of veggies. The veggie chart is given in 1 cup or 1/2 cup serving sizes and sometimes it’s pretty hard to get a 1/2 cup of broccoli or 1 cup of lettuce so there is another chart that can come in very handy and it’s the Veggies By Weight attachment.php It offers serving weights of all the veggies so you can use your food scale the same way you measure your lean protein.
So the answer to How do you measure a cup of lettuce is by weighing it out to 72 grams if it’s iceberg.
I’m NatalieJo Your Take Shape For Life Health Coach
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~~~
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Friday, April 23rd, 2010
Ingredients
1 Head of Cauliflower
2 lite laughing cow cheese wedges
Steam cauliflower for 20 minutes and drain
Return to pot add the cheese and I like using a stick wand hand
mixer right in the pot. Blend till smooth and creamy.
It will look just like mashed potaotes.
From one head of cauliflower I got 2 cups so I ate one
and saved one for next time.
1 cup = 2 green servings the cauliflower
and 1/2 healthy fat laughing cow cheese
Remember you need 3 servings of Green per day
This would be 2 so you need one more serving of green
~~~
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Wednesday, April 21st, 2010
The TSFL Lean and Green™ Cookbook is now available in the TSFL Shopping cart.
As you may already know I have lost -88 lbs while on the Medifast Plan. I ate 5 Medifast meals and a Lean and Green meal everyday for the past 10 1/2 months. Where was this cook book when I needed it?
Luckly for you it’s now ready to help you make simple Lean and Green meals from home.
This cookbook is a valuable tool to help make the Habits of Healthy Eating even more enjoyable. Developed and tested by the Nutrition Support team at the Take Shape For Life Home Office, each of these delicious recipes are wonderful selections as part of our 5 &1 Plan.
The TSFL Lean & GreenTM Meal Cookbook is priced at $12.95 in the TSFL Shopping cart. Along with appetizing recipes, the cookbook includes success stories featuring Health Coaches, who are living examples of how embracing the Habits of Health can transform your life.
You can purchase your copy of the TSFL Lean & GreenTM Meal Cookbook in the TSFL Shopping cart under the category “Program Materials”. Click here
For more information on how to have me as your FREE health Coach and for discounts on food orders
send me an email to
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Sunday, April 11th, 2010
I lost a total of -88 lbs on the Medifast weight loss plan and the entire time I always ate my Medifast meals as is never creating something else out of them. Here is what I mean. For a Medifast shake I would add water an ice cube or two, shake it up and drink it.
On the Medifast Forums people were talking about shake cakes but I never tried them until today. Freedom 99 asked for an easy shake cake recipe and then Melanie posted one. It sounded good and I’m tired of shakes so I got my camera and got to work.
Here is what I came up with that worked for me…
Ingredients posted in the picture above.
- 1 packet Of Medifast Shake Mix
- 3 TBS egg beaters
- 1/8 tsp baking soda
- 1/8 tsp baking powder
- 2 tsp water
- 1/2 tsp vanilla or splenda vanilla coffee flavoring
I decided to try 3 different baking dishes
- Coffee mug
- glass pudding cup
- 2 silicone 1/2 cup mini loaf pans
First I tried the coffee mug.
Mixed all together in the mug and microwave for 1 min 30 seconds. As you can see it pulled away from the one side and was rather lopsided when I took it out to cool. I used a dutch chocolate shake for this one.
Next I tried the glass pudding cup
This time I used 1 splenda vanilla coffee flavor tube and added 1/2 tsp extra water since I didn’t use the vanilla. I cook this one 1 min and 15 seconds.
Very strange the cake had a green tint to it. I used the Swiss mocha shake for this one.
Last I tried the silicone mini loaf pans. I used the chocolate shake again with vanilla like the first one but I lowered the cooking time to 1 min and 10 seconds.
Now for the taste test both my husband and I give them a try. First I was surprised with the sponge like texture it had, rather heavy, bread like. My husband liked the dutch chocolate one best since he doesn’t like coffee it didn’t surprise me. I did like the sweetness of the swiss mocha one from using the splenda vanilla flavor but the chocolate one was the best.
So my favorite would be to use the dutch chocolate shake mix and the splenda vanilla flavor with the extra 1/2 tsp of water and cooking it 1 min and 15 seconds in the glass pudding cup.
I offer FREE Coaching and Discounts on Food and FREE shipping
~~Ask how you can get TWO FREE weeks of Medifast Meals delivered to your home~~
iHelpWeightLoss@gmail.com
~~~
Tags: diet, fast weight loss, Meal Replacements, Medifast, recipe, Weght Loss
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Sunday, March 21st, 2010
Cauliflower Pizza Crust
This is one of my favorite Medifast Lean and Green dinners. There are so many recipes floating around out there and I have not had great success with mine so I did some research. I read the Medifast forum and asked some of the experts.
Yesterday I gathered up all my supplies and worked till I mastered both the recipe and the baking techniques
Crust:
1/4 cup Egg Beaters (1/8 Lean)
3/8 cup low fat shredded Mozz or Mexican 4 cheese variety for a harder crust (3/8 lean)
1 cup Fresh Cauliflower chopped up in food processor (2 greens)
dash of Italian spices (optional)
Mix together and put into a sprayed foil pie pan. Pat down so it all sticks together.
Bake 15-20 min at 450 till it starts to turn brown then flip it over and bake another 10 minutes.
Top with
2 tsp sugar free Pasta sauce ( 2 condiments)
1/2 cup low fat shredded Mozzarella cheese (1/2 lean)
1/2 cup of veggie (1 green)
Place it under the broiler just till the cheese melts
To Freeze Crusts
Let cool and stack in foil tins, wrap well and freeze. When ready to use let defrost, top with toppings and bake in the foil tin.
Wash and reuse tin over and over.
From one fresh head of cauliflower I got 5 crusts so I ate one for dinner and froze the other 9 for later.
Since I’m now in Transition I can add more on top like turkey pepperonni for my extra lean and more veggies for my extra veggies.
The crusts are so good plain you don’t even need to top them with anything. You can also make them like logs and they will be like bread sticks that you can dip into the pasta sauce.
I hope you enjoy cauliflower pizza as much as I do.
I offer FREE Coaching and Discounts on Food and FREE shipping
~~Ask how you can get TWO FREE weeks of Medifast Meals delivered to your home~~
iHelpWeightLoss@gmail.com
Tags: Better Health, diet, fast weight loss, Health Coach, Medifast, photos, recipe, Transition, Weght Loss
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Monday, March 8th, 2010
Week 5
Just a quick update on how week 5 of Transition went. Since each week is now just a repeat of Stage 4 it’s very easy to follow. I guess I’m a creature of habit only now they are Healthy Habits.
I bought another glass 1 cup measuring cup with a handle and I use it as a bowl to eat my fruit and yogurt out of. It’s easy to get just the right amount, easy to hold on to and less dishes to wash.
I added Ezekiel bread as a whole grain choice this week. I eat it toasted or for dinner last night I pan fried it with olive oil and garlic salt. Ezekiel is a sprouted 100% whole grain bread found in out health food refrig. section in the orange wrapper.
Mashed cauliflower tastes 100% better using fresh cauliflower and not frozen. Steam it till it’s soft and the best way to mash it smooth for me has been one of those hand held wand stick mixers. I can do it right in the pot or serving bowl. I tried the magic bullet, hand masher, ricer and fork.
Weigh in today +1 lb. So I’m now -4 under goal. I think it’s starting to level out.
Till next time… Stick with it because it will work and you will be so happy you did!
“Time is limited, so I better wake up every morning fresh and know that I have just one chance to live this particular day right, and to string my days together into a life of action, and purpose.”
— Lance Armstrong:
I offer FREE Coaching and Discounts on Food and FREE shipping
~~Ask how you can get TWO FREE weeks of Medifast Meals delivered to your home~~
iHelpWeightLoss@gmail.com
~~~
Tags: Better Health, diet, fast weight loss, Meal Replacements, Medifast, recipe, Weght Loss
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Friday, February 26th, 2010
Medifast Transition Meal Chicken and Brown Rice w/ lite soy sauce
Day 26
Breakfast Medifast 1 Cappuccino
Mid Morning Fruit Serving 1 Mandarin Oranges, 1/2 Dairy Serving yogurt
Lunch Medifast 2 Chocolate crunch bar and water
Afternoon Extra Veggies baby carrots
Dinner Whole Grain Serving 1/2 cup brown rice Lean & Green Chicken & mashed cauliflower
Evening Fruit Serving 2 peaches 1/2 Dairy Serving yogurt Extra Protein 4 oz chicken
Bedtime Medifast 3 Chocolate pudding
What I learned today…
If you don’t space out all this food you end up eating a lot at one time. I forgot about my extra protein and had to have that after dinner with a dairy and fruit serving. Have food made and ready to grab so you don’t always need to cook something. I freeze ground turkey meat browned with taco seasonings added in serving size. I have cooked chicken breasts and in the summer I’ll have grilled ones ready to eat. Hard boiled eggs are a great ready to eat protein. I like fresh cauliflower mashed better than frozen. Baby carrots travel well and are not messy to eat. You can now buy ready to eat brown with wild rice in one cup servings so just eat half for a whole grain serving. On the 5&1 I never felt stuffed and I liked that.
It comes down to a simple question:
What do you want out of life,
and what are you willing to do to get it?
Tags: Better Health, diet, Dieting, fast weight loss, Meal Replacements, Medifast, Take Shape For Life, Transition, Weght Loss
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Saturday, February 13th, 2010
Day 13
I’m still working on the blue berries so I went back to the Medifast blueberry oatmeal for breakfast with a cup of coffee. I made my Medifast chili at the same time so it would be ready for my lunch. Only this time I added my extra 1 cup serving of corn to my chili. It was very good and filling. That took care of my extra fruit and veggie for the day.
In the afternoon I had a Medifast Oatmeal Raisin Crunch Bar and water.
For my lean and green tonight I went with quick and easy turkey taco meat on romaine.
My bed time meal was my Medifast Chocolate Pudding flavored with Capella “Klua & Cream” flavor drops.
Valentines Day Treat
I have heard reports that the Brownies are Great! I found a recipe for a Medifast “ice cream” to put on top. Only thing is that it would be 2 meals so you will need to split the brownie with ice cream with your Valentine.
Soft-Serve Ice Cream Ingredients
- 1 pack of Medifast vanilla pudding
- 1/2 cup of cold water
- 1 cup of ice
- 1 oz of cold fat free creme cheese
- 1/2 tsp of almond extract
- 1 pkt of splenda
Directions
Combined all the ingredients in a blender or smoothie maker. Blend it until it’s very smooth. Put the concoction into your freezer until it reaches your desired consistency.
Servings: 1
Note: Due to the cream cheese, this will also count as one snack. Unfortunately, Cream cheese has carbs!
*Use coffee instead of the water for a coffee flavor soft serve.
FYI If you have trouble measuring your veggies Medifast does have a chart of veggies by weight. I had someone asking for it today so I thought I would share it here for anyone that’s interested. http://mfboards.mymedifast.com/attachment.php?attachmentid=22566&d=1264110902
*Remember to always weigh and measure your food in the manner it will be eaten raw or cooked.
“Don’t sacrifice your future for a momentary pleasure”
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CLICK HERE
~~~
Tags: Better Health, coffee, Dieting, fast weight loss, flavor drops, Meal Replacements, Medifast, taco salad, Transition, Water, Weght Loss
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Friday, February 5th, 2010
Day 5
Another busy day running around. My new box of food showed up today it was waiting at my door when I got home. This evening I will do as I always do, I’ll sort 5 packs of Medifast food, a days worth and put them into a qt size zip lock bags. Then everyday I just grab and bag and that’s what I eat for the day. No need to stop and figure out what I have a taste for just grab and go. It also gets that bunch of boxes out to the garage for recycling.
The only difference this time is that I’ll be starting week two of transition on Monday so I’ll only need 4 Medifast foods in each bag because along with my extra 1 cup serving of a vegetable of my choice I’ll also be adding in a fruit selection. One serving will be 1 medium size piece of fruit or 1/2 cup of cubed fruit or berries. This will take some thinking on my part because I’m not really fond of most fruit. I did just buy a Sam’s size container of grapes but I don’t know if they will last over the weekend with both boys home.
Back to day 5 on transition. I was able to get in all my Medifast meals in at home and for my lean and green tonight I cooked up fresh sliced white mushrooms, assortment of peppers and chicken. I buy the frozen sliced up chicken and a bag of frozen peppers and throw my servings in a pan with some water, and add some taco seasoning. Cover and let it all cook for about 10 minutes. My extra serving of veggies was that left over cauliflower (mock mashed potatoes). It was a lot to eat and I did give a few bites to my husband to finish. That extra serving of veggies goes down much better in the middle of the day then when I add it to my lean and green.
I’ll be out of town over the weekend at two different celebrations down state. Eating all my meals out will take some planning. I’ll be bringing baby carrots for my extra serving of vegies and I’m looking up the menu at Houlihans to see what I’ll be ordering tomorrow for my lean and green. Since I got my new food I’ll be taking Cheese puffs and bars that will be easy to eat on the road. My shaker cup and chocolate pudding will also get packed that’s my treat before bed. I make the pudding in the Medifast shaker cup with cold water a minute or two of shaking and the pudding is thick and ready to eat in minutes.
Week one of transition is almost done and I’m ready for my next stage, fruit.
If food is your best friend, it’s also your worst enemy. ~Edward “Grandpa” Jones, 1978
To learn More about the Medifast Program Click Here
~~~
Tags: Better Health, diet, Dieting, fast weight loss, Health Coach, Meal Replacements, Medifast, Weght Loss
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Thursday, February 4th, 2010
Day 4
Transition day 4 was fine. I had a busy day doing laundry all morning and running around town shopping all afternoon.
I had a MF bar while out, they are so convenient. I just bring along a bottle of water in the car to wash it down. You should always drink water with the bars, pretzels, and cheese puffs for them to fill you up and digest well.
For dinner I did a repeat of the turkey taco salad with the cup of corn on top. Each week I purchase two packages of the leanest ground turkey. I cook it and drain the liquid and add taco seasoning. I measure out lean servings into a zip lock bags and freeze them. They are so easy to heat up and make a meal quickly.
I also buy romaine lettuce for my taco salads but iceberg would work too. It’s a quick and easy lean and green. My 18 year old son even likes it.
I almost forgot the most exciting event, when I was shopping for new jeans I fit into a size 8. Whoo Hoo! When I started on this journey I thought it would be great to get back down into a size 12. I started off in a 2XL on top and an 18-20 on the bottom. I’m happy to report I’m now a Med on top and an 8 on the bottom. WOW!
“Anything is possible, It’s your choice whether or not you choose to make IT happen.”
If You Want To Start On Your Own Journey Click Here
~~~
Tags: Better Health, diet, Dieting, fast weight loss, Meal Replacements, Medifast, recipe, taco salad, Water, Weght Loss
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