Sunday, April 29, 2012

Perfect Chicken Alfredo Spinach Pizza

I have made other cauliflower crust pizzas (even with the same toppings) before but this one is perfect and perfectly on plan. And oh so delicious! 

The crust:
1 bag of frozen Kroger Cauliflower
3 Green Servings (90 g cooked from frozen cauliflower = 1 serving. The cooked weight for the entire bag is 270 grams which equals 3 green servings.)
7/8 cup low fat Mozzarella cheese
7/8 Lean Serving (the cheese I used is 6g fat per oz.)
1/4 cup Kirkland Real Eggs or Egg Beaters
1/8 Leanest Serving
1 tsp Seasoning Salt (optional)
2 condiment
Spray of Olive Oil from Misto or Pam
10 sec spray is 1 condiment

Each crust is 1.5 green servings, 1/2 lean serving and 1.5 condiments.

Preheat over to 450 degrees. Line cookie sheet with parchment paper & spray lightly with olive oil.  In a food processor, blend all the ingredients together. Spread out on cookie sheet.

Bake for 35 minutes or until  browned.

3 oz chicken breast 
(1/2 Leaner)
1/8 cup Light Parmesan Alfredo Sauce
(1 condiment. A Condiment Choice should provide 1 g of carbohydrate or less and 1/8 cup is 30 calories & 1 g carbs)

3/4 cup of cooked Spinach 
(142.5 grams = 3/4 cup = 1.5 green)

Heat in oven for another 5 minutes. Remove from oven & enjoy!  
Each pizza = 1 lean, 3 green, 2.5 condiments

Sliders & Kale Chips

There were many more Kale chips to make 1.5 cups, less here for the picture.

4 oz 96% lean ground beef
Formed into 4 1 oz mini patties & cooked on my Foreman grill.

Sandy's Kitchen Recipe for Revolution Rolls 
I only used 1/3 of the recipe (made the full recipe & cut in thirds)
1 eggs (1/3 lean)
1 TB low fat cream cheese (1 condiment)
1/3 packet Splenda and 1/32 tsp cream of tartar (approx .5 condiment)
This counts for 1/3 lean and 1.5 condiments.

Kale Chips:
1 1/2 cups of Kale (3 green)
Olive Oil (I sprayed in my Misto, so very little was used - will count as Pam 1 condiment)

Preheat oven to 350 degrees. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil.  Bake until the edges brown but are not burnt, 10 to 15 minutes.

Total for this meal:

1 Lean, 3 Green, 2.5 Condiments.

Saturday, April 28, 2012

Strawberry Shake Cake

The recipe for a Medifast Shake cake is not mine, but I couldn't help but sharing this cute little cake!

1 Strawberry 70 Shake Medifast Packet
2-4 TB Water
1 TB Egg Beaters (1/32 Leanest)
.5 tsp Vanilla Extract (1/2 condiment)
1/8 tsp Baking Powder (1/8 condiment)
1 TB Low Fat Cream Cheese (1 condiment) 

I used a brownie tray and mixed everything together.  Nuked in the microwave for 1.5 minutes.  This may vary depending on your microwave.  Top with cream cheese.

This counts as 1 Medifast meal, 1/32 Leanest, 1.625 condiments. 

Wednesday, April 25, 2012

New Recipe: Chocolate Cookie Waffle

Chocolate Cookie Waffle

1 package Medifast Brownie Mix
1 package Medifast Cookie Soft Bake
4 TB Egg Beaters
2-4 TB water

Mix together & cook in waffle iron.  Mine takes about 4-5 minutes.  Makes 2 Medifast meals and 1/8 Leanest.

Tuesday, April 17, 2012

Low Carb Buffalo Crack Slaw

I found a recipe and really wanted to make it Take Shape for Life On Plan.  I asked Nutritional Support and this is what they gave me:

Low Carb Buffalo Crack Slaw

2lb cooked, 95%-97% lean ground beef (5 Leaner Lean Options)
1/2 tsp onion powder (1 Condiment)
1/2 tsp garlic powder (1 Condiment)
1/4 tsp salt(1 Condiment)
1/4 tsp black pepper (1/2 Condiment)
1.5 pound cabbage (16 Green Options)
1 tsp garlic, minced (1 Condiment)
2 tbsp sesame oil (6 Healthy Fats)
2 tbsp soy sauce (6 Condiments)
2 tbsp Frank’s hot sauce (1 Condiment)
1 tsp apple cider vinegar (1/6 Condiment)
2 tsp Splenda (2 Condiment)
1/2 tsp red pepper, crushed (optional) (1 Condiment)

Total: 5 Leaner Lean Options, 16 Green Options, 15 Condiments, 6 Healthy Fats)
Total/Serving: 1 Leaner Lean Option, 3 Green Options, 3 Condiments 1 Healthy Fat

1. In a large frying pan, brown ground beef. Season with salt, pepper, onion powder, and garlic powder. Remove ground beef from pan, and set aside. Leave oil in the pan.
2. Add garlic, sesame oil, and cabbage to pan. Cook until cabbage begins to brown.
3. Add soy sauce, Frank’s, apple cider vinegar, sucralose, and red pepper to frying pan. Return ground beef to pan, and heat for two minutes.

Thursday, April 12, 2012

Week # 2 Results!

Yesterday was my weigh in day and I lost another 3.2 pounds for the week.  That brings my total weight loss to 15.4 lbs in 2 weeks!!  I love the Medifast diet and the support from my Health Coach on the Take Shape for Life program.  It is really life changing!

I am reading the Dr A's Habits of Health book and Living a Longer, Healthier Life: The Companion Guide to Dr. A's Habits of Health. LIFE CHANGING!!

I lost 75 lbs using only the Medifast diet, but didn't change my lifelong habits.  I regained the weight.  Now I am working on changing my habits too, so I can be successful long term!!

Want to fit back into your skinny shorts?  Email me!

Tuesday, April 10, 2012

BOGO SALE!! Chocolate Mint Maintenance Bars are being discontinued...HURRY!

URGENT! Chocolate Mint Maintenance Bars are being discontinued and are now buy one, get one free! ORDER NOW before they are gone!!

Go to: and click "Shop TSFL" > Medifast Meals > Bars >

Chocolate Mint Maintenance Bar (Buy One, Get One Free)

Buy One, Get One Free while supplies last!
Offer limited to Box and Case purchases only.

Sunday, April 8, 2012

Happy Easter Breakfast Sandwich

1 Medifast Chocolate Chip Pancake Packet
1/8 tsp baking powder
1/4 cup water
1/4 cup eggbeaters
1/2 ounce 2% cheddar
1/2 ounce turkey breast 
5 sprays of Pam

To make muffin:
Mix together Medifast pancake packet, 1/8 tsp baking powder and 1/4 cup water. Pour pancake mix into a rectangular plastic container. I didn't use Pam, but you could. Microwave for 1.5 minutes. And move over to plate - cut in half.

To make egg:
Spray the same rectangular plastic container with Pam. Pour in 1/4 cup of eggbeaters. Microwave for 1 minute or until egg is done.

Top 1/2 muffin with 1/2 ounce of 2% cheddar cheese, 1 slice of turkey lunch meat & the egg.  Top with other 1/2 of muffin.

Remember to deduct the extras from your Lean and Green and condiments.  Here is how this recipe breaks down:

In addition to 1 Medifast meal, this recipe uses 1/3 of you lean and 3/4 of a condiment serving.

.25 cup egg beaters = 1/8 Leanest 
.5 ounce 2% cheddar = 1/8 Lean
.5 ounce turkey breast = 1/12 Leaner
= (1/8) + (1/8) + (1/12) = 0.333333333

1/8 tsp baking powder = 1/4 condiment
5 sprays of Pam = 1/2 condiment
=(1/4) + (1/2) = 0.75

Thursday, April 5, 2012

Blog Updates!

I am so excited that I have become a Take Shake for Life Health Coach!
I am revamping my blog, but don't worry I am going to keep my recipes & blog open to everyone, not just to my clients.  

Check Out:
Newly designed Lean and Green Cookbook!

Wednesday, April 4, 2012

Officially 1 Week Back on Medifast...RESULTS!!

....Drum Roll Please....

Wrong (very wrong) kind of drum roll....

Okay we don't need any entire drum corps...

Maybe a little too hard rock....

12.2 POUNDS LOST!!!!!!!!
Results will vary. Typical results on the Medifast® 5 and 1 Plan® are
up to 2-5 lbs per week.

I lost 75 lbs in 6 months last year but I let my eating habits slip back to the same habits that led me to be overweight and I gained 65 lbs back. 

I started Medifast again 1 week ago today and I have lost 12.2 lbs!!!

Any eating plan or weight loss surgery will fail if we don't change our life long habits! Over the past year I learned that Medifast is the best way for me to lose body fat (over 95% of 75 lbs I lost was pure body fat - NOT muscle loss) but I must make a lifelong commitment to health. I am becoming a Take Shape for Life Health Coach! Weight loss and getting healthy really is a marathon, not a sprint. 

There are so many diets on the market, one is wise to be skeptical. Price is always a concern too. With Medifast you eat 5 Medifast items (brownies are my fav) and 1 Lean and Green meal a day. I can help you get started for only $251 a month for your first 2 months! Depending on what you decide to eat for your Lean and Green meal (I am loving grilled chicken breast with a Honey Dijon salad), you could be under $10-$15 a day for all your food! If you are thinking that is too expensive (like I used to) think about how much you spend last time your went to for fast food? For me it was $6.69 at Sonic for just 1 meal that left me with no energy & hungry shortly after. 

I challenge you to take a step of faith in a 25 year long proven weight loss program. Join my team for 90 days and we will get you to the next level of health! I can't promise what results you will see, but my first time around I lost 48 lbs in 90 days, 60 lbs in 120 days and 75 lbs in 180 days. This time around is looking like it will be the same. 

What do you have to lose....besides weight? :)

Monday, April 2, 2012

Day 6 Back on Medifast!

So my awesome cousin gave me a box of Medifast food because she is already rocking a size Medium & training for a 5K.  I know Medifast works for me, so I decided to go 100% Medifast for my 90 Day Challenge.  It is technically day 2 of my challenge, but I am on day 6 of 100% Medifast.

Down 9 lbs already!!!!!!!!!!

Medifast is awesome - I am so glad to be back on plan.  I feel in control again and this is the best success I have had since going off Medifast a year ago.