This site is in conjunction with the TSFL Wellness Group on Facebook. It is here to support those who are on the Medifast Diet. The blog site serves to provide a place to store information for those on Medifast - such as recipes and tips.
5 packets of MF maple and brown sugar oatmeal 1 packet of MF Chocolate pudding 6 TBSPS PB2 powdered peanut butter 2 packets of Stevia 1/4 tsp of baking soda 1/2 cup of Davinci Sugar Free peanut butter syrup 2 tsp of baking powder 1/2 tsp. of white vinegar 1 to 1 1/4 cup of cold water, added SLOWLY. If you don't have the PB syrup, use all the water. The taste isn't as strong, but it's still really good.
combine all ingredients and mix thoroughly. Add water slowly to ensure that the batter is not too runny. The batter should be moist but not runny or too dry. Drop by tablespoons into 12 regular sized muffin cups. Use silicone bakeware for uniform baking.
Bake at 350 degrees for 20 minutes. Inserted toothpicks should come out clean. Remove immediately from pan.
Yield: 12 muffins (6 MF meals and 3 MF snacks). Each serving counts as 1 MF and 1/2 MF snack. 1 TBSP of PB2 has recently been approved by the MF nutrition support as your daily snack.
1 pack of vanilla pudding 1/2 cup water 1/2 oz cream cheese (1 of your fat servings) 2 TBSPs sugar free Torani syrup like butter brickle flavor or whatever flavor you want 1 cup crushed ice
Blend for 2 minutes. Makes a huge bowl of soft serve
1 packet Medifast scrambled eggs 1 packet Medifast cream of tomato soup 1/3 cup water 1/2 tsp baking powder 1/4 tsp onion 1 TBSP sliced roasted pepper in olive oil 1/4 basil 1/4 tsp garlic
Combine all ingredients to make dough. Divide dough into 2 and place on a cookie sheet or in a cake pan. Bake at 375 degrees for 5 minutes. turn oven to low broil to brown the top for 3-5 minutes. Watch carefully to prevent burning. will be like a pizza! yum!
Ingredients: 6 oz. chicken 1/2 cup white mushrooms 1 TBSP rice wine vinegar 1 TBSP low sodium soy sauce 2 slices minced ginger 2 cloves of garlic 3 lettuce leaves (1 cup) 1/2 cup bean sprouts Method: Marinate chicken in rice wine, soy sauce for 15 minutes. Saute ginger and garlic in canola oil. Add chicken and saute until cooked completely. Add sprouts and mushrooms the last 5 minutes. Wrap above in lettuce leafs and enjoy
I usually make two- one to eat warm with pan grilled broccoli, cauliflower, and cherry tomatoes – and one to eat cold a few days later, thinly sliced in a salad or thinly sliced into warm spaghetti squash if I am missing pasta. It’s easy to find pre-made pesto of all kinds in the summer markets and all the ones I have tried work wonderfully with chicken. In my experience, these pestos freeze well also.
Flattened your chicken breasts by placing them, one at a time, into a large plastic freezer bag that is not zipped close. Using a meat mallet (or a heavy empty vase, in my case), pound the breasts into an even thickness of about ¾”.
Spoon 1-2 Tablespoons sun-dried tomato pesto on the breast to cover surface completely.
Bake on non-stick surface (I use a silpat pad on a baking sheet ) at 400 F. for 20-30 minutes. Watch them as timing will vary according to size and thickness- avoid overcooking and drying them out. Remove from heat and let juices settle before slicing.
For the grilled vegetables, I use ½ cup of each of the broccoli, cauliflower, and cherry tomatoes, I cut the broccoli and cauliflower into pieces the size of the cherry tomatoes.
Get your grill pan hot, spray lightly with cooking spray (I use olive oil in a pump sprayer) and start with the broccoli and cauliflower. When they have some color on one side, turn them and add the cherry tomatoes. This comes together quickly- the vegetables have some nice caramelization and the smell is wonderful.
Remove from heat and squeeze with a fresh lemon while hot. Salt and pepper to taste.
Below is a picture of a friend of ours, Dan Malmin.We’ve known Dan for over 30 years.We go way back as college students together, attending each other’s wedding, and seeing each other at various functions.
As with many Americans, Dan became a statistic.He became diabetic and hypertensive and was put on 4 different medications.His doctors told him to “lose weight and exercise” but left it up to him to fend for himself in terms of following that advice.
Fortunately for Dan, his cousin also in a similar boat did find a way to lose weight.After his cousin lost over 80 pounds,Dan followed suit.To date, Dan has lost 85 pounds as you can see in the before and after photos which he graciously allowed me to copy.
Dan has also been able to get off all 4 medications.His blood pressure is normal.His world has changed and he has his life back.It is said that if you need to lose over 50 pounds and you accomplish that goal—it is the equivalent of adding 10 years to your lifespan.
Dan’s story inspired my brother-in-law to lose 60 pounds and that in turn inspired me to work on my own weight issues.It all comes full circle.
If you or someone you know is discouraged with their weight issues, especially if they have lost hope; please have them call me.
The Take Shape For Life program utilizing Medifast products is a well researched and well executed plan for weight loss, maintenance and weight control.
In fact, they have partnered with Johns Hopkins University not only in research projects on obesity, but as part of their gastric by-pass surgery program.All candidates must go through the Take Shape For Life program before being considered a viable candidate for gastric by-pass.
As I contemplated becoming a health coach with Take Shape for Life—one of the confirmations to me was my mission statement.This program is consistent with my mission statement of “Changing Bodies, Changing Lives”.If you want to change your life, please call me and let me help.
In our “Year of the Brain” series this year, we’ve covered several neurotransmitters and what it means for our health.So far, we’ve covered Acetlycholine, Serotonin, andDopamine.If you lost your newsletter or want more copies, you can access all 2009 back issues at www.libbyguimont.blogpot.com.
This month we are covering GABA another neurotransmitter.GABA stands for Gamma-aminobutyric Acid (see why we call it GABA?).It is the chief inhibitory neurotransmitter of the nervous system.The majority of it is found in the central nervous system (CNS) (also known as the brain & spinal cord).While there are some small amounts produced outside of the CNS, it cannot cross the blood brain barrier (BBB) as discussed previously so it does not impact the CNS.
GABA is linked with relaxation, anti-anxiety, and anti-convulsive effects.It may also have some impact on the release of human growth hormone.
Since oral supplementation of GABA do not cross the BBB, therapeutic strategies involve improving the production of GABA and improving receptor site activity.
The following conditions are associated with low levels of GABA:
·Anxiety
·Insomnia
·Depression
Subjective findings reported with low GABA levels are:
·Feelings of anxiousness or panic for no reason
·Feelings of dread
·Feelings of a knot in your stomach
·Feelings of being overwhelmed for no reason
·Feelings of guilt about decisions
·Restless mind
·Hard to turn your mind off when you want to relax
·Disorganized attention
·Worry about things you never had thought of before
·Feelings of inner tension and inner excitability
What is important about the making of GABA is that it starts with glucose.Therefore any blood sugar problems such as hypoglycemia or insulin resistance can effect this.It’s been shown that decreased levels of glucose to the brain have been linked with decreased levels of GABA production.Getting your blood sugar balanced has such a wide range of effects that go beyond what we think.
