How Perfect Do You Have To Be on Medifast

One of the few famous quotes that has majorly affected my life is Voltaire's "The perfect is the enemy of the good."

Having to be perfect is a perfect excuse not to do something.

Sometimes good enough is good enough.

Even on a diet like Medifast.

If you go on the Medifast forums there is a lot of conversation about such minutiae as whether you can you have one sliver of avocado in your salad or two.

Really?

While rapidly losing 30 pounds in less than four months, I never worried about exact amounts of this or that. Sometimes I even had a few beans in my Chipotle chicken salad and used avocado and salsa as my dressing.

Having to track and measure everything just seems to compulsive for me. If that's what I had wanted to do, I would have joined Weight Watchers and become an obsessive point counter.

Most of Medifast is very prescribed; so a little modification here and there does not mean you will be kicked out of ketosis.

Within reason.

You cannot drink a margarita or mindlessly munch on chips at a Mexican restaurant. Or eat a fluffy bun with your hamburger. But an extra ounce of chicken in your salad or a handful of almonds will not sabotage your weight loss.

At least, that was my experience. Individual results may vary.

You can purchase Medifast replacement meals directly from Medifast Centers, the Medifast website or -- for no extra cost -- through the co-branded website of a Medifast TSFL health coach. Medifast does not recommend purchasing its products from third party vendors, but if you choose to do so, you can find them on both Amazon and eBay.

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Why Medifast Works When Other Diets Fail

Almost any diet can help a person lose some weight, and I should know. I've tried most of them in my five decades on this planet. But how many diets can not only help you lose all your excess pounds, but also keep them off long-term?

Counting points and calories can be tedious,
even if you have an app for that.

Medifast is unique in that it is one of the easiest diets to follow and stick with. Compared to other diets that require a lot of shopping and food preparation, you only have to prepare one meal a day on Medifast -- the lean & green meal. And that meal can be as simple to cook up (or purchase) as a big green salad with grilled chicken or salmon with caramelized roasted cauliflower.

The five replacement meals (yes, you get to eat six times a day on Medifast!) are convenient low-calorie portion-controlled foods like ziti marinara and chocolate brownies that are a cinch to whip up -- or even on-the-go chewy bars or cheese puffs you can stash in your purse.

Compared to Weight Watchers, in which you can eat anything as long as you count the points, Medifast is very structured. If you order that key lime pie for dessert, you could potentially be kicked out of ketosis -- the magical state in which you burn fat instead of muscle. Since that could stall your weight loss for a few days, you learn how to say "no," which after a while becomes a habit that sticks with you long after your fat has melted away.

The convenience and structure of Medifast make it a unique option for people who have failed at other diets. Combined with Take Shape for Life -- a psychological approach to exchanging bad habits for good ones -- Medifast can seem like a miracle for those of us who have not been successful with other diets and weight loss programs.|

You can purchase Medifast replacement meals directly from Medifast Centers, the Medifast website or -- for no extra cost -- through the co-branded website of a Medifast TSFL health coach. Medifast does not recommend purchasing its products from third party vendors, but if you choose to do so, you can find them on both Amazon and eBay.

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Follow Nancy's board Medifast on Pinterest.

How Often Should You Weigh Yourself on Medifast?

Today I'm going to weigh in on the big scale debate. Should you weigh yourself every day, once a week ... or never?

As usual, the answer depends on what kind of person you are.

As long as you're not too obsessive
or easily discouraged, weighing yourself daily can be
a great accountability and data collection tool.

For me, weighing myself once a day works best. My scale provides me with a report card for how well I ate the day before and keeps me from consuming empty calories because I don't want to see the needle move in the wrong direction.

I realize that moving up a pound on  the scale does not mean I gained a pound of fat. Sometimes I've consumed too much sodium and am retaining water weight. Yet consuming too much sodium isn't good either so the scale reminds me to cut back on salty foods.

Another reason I weigh myself daily is to ensure my weight does not creep back on. It is easier to lose a small amount of weight than a larger one; so if my scale stubbornly stays at a higher number I can quickly recalibrate my food consumption and reverse the trend.

Weekly weighers -- especially those in the rapid weight loss phase of the Medifast 5&1 plan -- prefer to see dramatic changes when they weigh in and don't want to be discouraged if their weight doesn't drop each day.

Of course, some people thumb their nose at scales altogether, thinking you should not define your health by a number. How you look in the mirror, how your clothes fit, whether you can still slip off your wedding ring are all good non-numeric measures.

The beauty of Medifast is there is not one right way to measure your progress. Just as there are multiple ways to prepare a Medifast brownie, you can experiment with and find the measurement method that works best for you.

You can purchase Medifast replacement meals directly from Medifast Centers, the Medifast website or -- for soon to be lower cost -- through the co-branded website of a Medifast TSFL health coach. Medifast does not recommend purchasing its products from third party vendors, but if you choose to do so, you can find them on both Amazon and eBay.

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Is the Perceived High Cost of Medifast Part of Its Magic?

After losing 35 pounds in less than four months on the Medifast Take Shape for Life program, I have heard some people say Medifast food is too expensive for them.

If one is subsisting on minimum wage or smothered in debt, that excuse makes some sense. But for anyone with disposable income -- who goes to the movies, takes vacations or gets regular manicures -- the cost of Medifast should be viewed as a plus, not a minus.

Here's why:

Part of why Medifast works so well is the program puts you in a mild state of ketosis that promotes fat burning. It can take up to three days to get into this state -- and a slice of lemon meringue pie or frosty margarita can boot you right back to day one. I liken this deterrent to Antabuse for alcoholics.

The cost of Medifast replacement meals
could be one of the reasons why
the program works so well.

During my weight loss phase of the Medifast 5&1 program, I thought long and hard before eating anything that was off the plan. Was that moment of pleasure from that freshly baked chocolate chip cookie really going to be worth not only stalling my weight loss, but also wasting the money I had spent on my Medifast replacement meals?

The way I figured it, my Medifast cost was a short-term expense, and the longer I prolonged my weight-loss phase, the more it would cost me. I had a financial incentive not to cheat.

That, coupled with my desire to see the needle move on my scale the next morning, was powerful motivation for me to "just say no" to whatever was tempting me.

For me, the slight extra cost of Medifast was part of the magic formula of why the plan helped me lose 30 pounds in just over three months. As an added plus, I developed the psychological muscle to continue resisting most temptations and am successfully maintaining my weight loss.

You can purchase Medifast replacement meals directly from Medifast Centers, the Medifast website or -- for no extra cost -- through the co-branded website of a Medifast TSFL health coach. Medifast does not recommend purchasing its products from third party vendors, but if you choose to do so, you can find them on both Amazon and eBay.

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Why Medifast Is More Than Just a Diet

The problem with losing weight on a diet is that I always find it again.

Most diets can help make me less fat, but unless they are bolstered by a foundation for permanent change, the pounds invariably creep back on.

The reason for this is explained by Dr. Wayne Andersen in his book, "Dr. A's Habits of Health." Borrowing from the paradigm of Robert Fritz's Path of Least Resistance, the co-founder of Take Shape for Life posits that a weight loss diet must be founded on the desire for long-term positive change.

In other words, my odds of permanently maintaining weight loss are slim if my goal is to stop avoid taking diabetes medication or feel less self-conscious in a bathing suit. I must be moving toward positive goals, such as attaining optimal health and feeling comfortable in my clothes.

When coupled with Take Shape for Life, Medifast is far more
than a quick fix weight loss diet.

One of the key tenets of Fritz's book centers on structural tension, the space between where a person is now and where she ultimately wants to be. If I lose weight just to solve a problem, I will probably revert to my old bad habits once my problem is solved and the discomfort eliminated.

Because Medifast is about moving toward something positive vs. avoiding something negative, it is far more than just another quick-fix diet with low-calorie portion-controlled replacement meals.  Coupled with Take Shape for Life, it has created a profound change in my consciousness that will keep me at a healthy body weight.

You can purchase Medifast replacement meals directly from Medifast Centers, the Medifast website or -- for no extra cost -- through the co-branded website of a Medifast TSFL health coach. Medifast does not recommend purchasing its products from third party vendors, but if you choose to do so, you can find them on both Amazon and eBay.

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Will You Regain Your Weight After Medifast Diet?

Before starting Medifast, someone warned me I would gain all my weight back -- and then some.

So far that has not happened.

Aside from losing weight far more easily than I'd experienced with any other diet (and I've tried my share), Medifast taught me some great habits that are sticking with me instead of my former pounds of fat.

One of the main changes I made after starting Medifast was just saying "no." No to the boutique cupcakes passed around at meetings. No to the chocolate dipped butter cookies in the break room. No to the home-made fudge that arrived in the mail at Christmas.

Since losing weight with Medifast, it's easy to just say no to "free" food

I simply told myself each time that if I had really wanted one of these tempting treats, I could have stopped at the store and bought something similar. The fact they were "free" was only true from a financial perspective. Eating those foods would cost me pounds -- and we're not talking British currency.

Another new habit I developed was drinking more water. My Medifast TSFL coach encouraged me to drink half my body weight in ounces. Not only does water flush out fat, it keeps me hydrated so I don't mistake my thirst for hunger.

I am also eating far more frequently since doing Medifast. Just knowing I have another meal or snack around the corner helps me avoid the "Last Supper" mindset. Eating small low-calorie portion-controlled meals not only keeps my metabolism revved up, but also controls my reflex to consume as much as possible when I do eat.

Bad habits are hard to break
if you don't replace them with better ones.

The proof will be in the metaphorical pudding, however. Until many more months and years go by, I cannot claim that my body weight will remain in the healthy range forever. But one thing I have learned from my Take Shape for Life (TSFL) coach is that Medifast is far more than a quick-fix diet. She has maintained her 100-pound weight loss for more than five years by developing powerful habits of health that have the potential to last a lifetime.

Why I Became a Medifast TSFL Health Coach

After gaining 30 pounds in my fifties, I had become convinced that I was going to be chubby forever. I tried changing my eating habits, but I always managed to cheat just enough that the stubborn fat clung to my body as if it were bonded with Super Glue.

I needed to do something dramatic so I tried a diet plan that seemed to be working amazingly well for others who had also despaired of melting off their extra fat -- the Medifast 5&1 Plan.

Though Medifast has been around for years, it is gaining critical mass now that it has broken away from a Medifast Centers-only model. You can now purchase the over 70 different Medifast replacement meals online directly from Medifast or through a Take Shape for Life (TSFL) coach.

I began the program in late September by ordering directly from Medifast but quickly switched over to having a TSFL health coach because it did not cost any extra money. I liked the idea that I would receive help from a person who had successfully lost 100 pounds in nine months and maintained her weight loss for over six years.

With Dr. A's Habits of Health,
you can maintain your healthy
body weight for the rest of your life.

Since then, I have become almost like a missionary in my belief that Medifast is more effective than most of the other weight loss programs on the market. Not only did it melt my pounds off quickly (which provides powerful motivation to stay on the plan), it also taught me new habits that will help me maintain my healthy body weight for the rest of my life.

Since morphing from a size 12 to a size 8, many people have asked me how I lost my weight, and I am always happy to tell them. But there was a part of me that wanted to do more. If I had a friend or family member who was truly committed to losing their extra pounds, I wanted to help coach and mentor them through the process. I decided to become a TSFL coach myself.

As a Medifast TSFL coach, I now have even more incentive to maintain my healthy weight. By sharing with others information about the plan and its principles, such as the habits of health developed by TSFL co-founder Dr. Wayne Andersen, I will keep emotionally and physically healthy thoughts at the forefront of my consciousness.

More importantly, I'm looking forward to sharing what I've learned with others and helping them restore their health through one of the most effective and easy-to-follow weight loss programs ever designed.

Update August 2014: I am no longer a Medifast Take Shape for Life Health Coach. However, I still strongly believe in the program and would be happy to recommend a few excellent free health coaches if you are interested in taking advantageous of their seasoned guidance and support. Please contact me at nancyetracy(at-sign)gmail.com




You can purchase Medifast replacement meals directly from Medifast Centers, the Medifast website or -- for no extra cost -- through the co-branded website of a Medifast TSFL health coach. Medifast does not recommend purchasing its products from third party vendors, but if you choose to do so, you can find them on both Amazon and eBay.

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Does Medifast Food Taste Good?

Forget Obamacare. The biggest debate these days, at least among dieters, is whether Medifast food tastes good.

The answer depends on whom you ask.

I personally think Medifast food tastes good enough. And I'm pretty picky about my food. Though not a certified foodie (i.e., I don't photograph all my meals, grind my own spices or drive 60 miles to dine at the latest "it" restaurant), I love food and appreciate the melding of ingredients that flavor a great recipe.

Medifast foods are not in that category. They are utilitarian in that they serve a purpose -- to melt off stubborn fat -- like the hidden picture fastener that secures a piece of art to a wall.

If the food was terrible, I could not eat it. That is why I had to abandon my Nutrisystem diet several years ago.

If the food was fantastic, I would want to eat too much of it.

Like a dieting Goldilocks, I have found Medifast food to be "just right" in flavor and texture. And the longer I have been consuming the company's replacement meals, the more I seem to like them. My taste buds have adjusted to their flavor to the point where I sometimes find myself craving a particular food.

Medifast food tastes good enough --
not too flavorful, not too horrible.

What's funny is that you could ask a dozen different Medifast dieters what their favorite meal is and get a dozen different answers. Ditto for the most horrible tasting meal. With more than 70 options, you are bound to find at least a handful of meals that are palatable and allow you to comply with the plan.

My personal favorites are the chocolate chip and brownie soft bakes (which I prepare in a variety of ways) the ziti marinara, the peanut butter chocolate chip chewy bar, and the two varieties of chicken soup. Others swear by the crunchy bars, the smoothies, the oatmeals, the bites and puffs, or the puddings.

Make no mistake: Medifast meals are not Le Cordon Bleu. They are good enough, however, to satisfy most people's taste buds and bid adieu to unwanted pounds.

You can purchase Medifast replacement meals directly from Medifast Centers, the Medifast website or -- for no extra cost -- through the co-branded website of a Medifast TSFL health coach. Medifast does not recommend purchasing its products from third party vendors, but if you choose to do so, you can find them on both Amazon and eBay.

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Food-O-Tainment: What's So Bad About Eating When You're Bored?

10 Reasons You Eat When You're Not Actually Hungry

7 Ways to Stop Eating Just Because You're Bored

Do You Eat Out of Boredom?

Are you talking to me, Internet?

For some reason, common diet wisdom decries eating out of boredom, and yet we all do it. Food is a stimulant that tantalizes the taste buds. It's like having a party in your mouth.

The trick isn't to completely banish the habit of eating out of boredom, it's deciding whom to invite to my party.

A bowl of chips and guacamole? A junior Wendy's cheeseburger? Chocolate chip cookies?

Not if I want to remain slender.

Since losing 30 pounds with Medifast, I have had to re-evaluate my old eating habits and replace them with new ones. 

One of the things that appealed to me about Medifast from the very beginning is that it allowed me to eat frequently. If I was bored, it was usually time for another meal -- or I knew one was coming up soon. So I could coincidentally eat when I was bored while still losing weight.

Do you eat when you're bored? Is the Pope Catholic?

Now that I'm at my desired body weight, I'm still eating frequent small meals and snacks, so I can eat when I'm bored . . . or stressed . . . or tired -- and still stay slim. I have replaced most of my "bad" foods with more nutritionally sound choices, like apple slices and sharp cheddar, red peppers and hummus, Medifast brownies.

That doesn't mean I eat whenever I feel like it. But I acknowledge that food gives me pleasure and I don't have to keep a food diary, take up knitting or do the dozen other things the diet experts suggest. The beauty of Medifast is I can still eat when I'm bored without my weight ballooning out of control.

You can purchase Medifast replacement meals directly from Medifast Centers, the Medifast website or -- for no extra cost -- through the co-branded website of a Medifast TSFL health coach. Medifast does not recommend purchasing its products from third party vendors, but if you choose to do so, you can find them on both Amazon and eBay.

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FBCx on Dr. Oz: Is FBCx a 'Get Out of Jail Free' Card for Consuming Too Much Fat?

"Every time you cheat on your diet, I want you to grab one of these itty-bitty pills. This tiny tablet can push a lot of bad fat out of your body." -- Dr. Oz

Lunching at our favorite Chinese restaurant yesterday, my younger daughter dissed Dr. Oz. "If his weight loss tricks really worked," she asked, "why is more than half of his audience overweight?"

Good question, I thought, still pondering one of the good doctor's latest recommendations. While exercising in front of the TV that morning I was riveted by a segment in which a 50 pound girl simulated a new weight loss ingredient called FBCx by pushing a 400 pound sumo wrestler.

FBCx is one of Dr. Oz's many solutions
for ridding the body of fat

Oz was illustrating the power of a magical fiber product that binds with fat, claiming it can push out nine times its weight in fat from food. The FBCx coats the fat in metaphorical bubble wrap so it can't get broken down by digestion. The protected fat glob gets eliminated by the body instead of making your jean's tight.
Since I am at a healthy body weight and attempting to eat as clean as possible, I don't see a need to make FBCx a daily habit. But what if I used it after a splurge meal -- like spaghetti with mizithra sauce or a filet mignon? FBCx would theoretically eliminate some of the saturated fat consumed while leaving enough fat behind to bind with fat soluble vitamins.

John Oliver rakes Dr. Oz over the coals on his new HBO TV show "Last Week Tonight" (See video)

Is Dr Oz a wizard or charlatan?

I found a product for sale at Amazon for a reasonable price and just may buy it as an occasional "get out of jail free" card. The downside would be allowing more splurge meals into my diet and using Calorease as a crutch to make every day a feast day.

You can purchase Medifast replacement meals directly from Medifast Centers, the Medifast website or -- for no extra cost -- through the co-branded website of a Medifast TSFL health coach. Medifast does not recommend purchasing its products from third party vendors, but if you choose to do so, you can find them on both Amazon and eBay.

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Apple Cider Vinegar Is Becoming My New BFF

Now that I have regained my healthy body by losing 30 pounds on Medifast, my ears are always open for new tricks to maintain my desired weight.

A few months ago, a friend at work told me about her favorite weight control elixir --- a teaspoon of apple cider vinegar mixed with a cup of water. She swore this zero-calorie cocktail suppressed her appetite and gave her more energy, but for some reason I didn't try this magical potion until recently after another friend told me about her miracle pore reducing method using... you guess it -- apple cider vinegar.

The universe was telling me something: research apple cider vinegar.

Do not add clay to your
drink because it could clog
your arteries

I hopped on to Amazon and downloaded the Bragg apple cider vinegar booklet on my Kindle for 99 cents, then ordered Bragg Organic Raw Apple Cider Vinegar and Aztec Secret Indian Healing Clay.

Sure enough, the mask worked as advertised, tightening my skin and drawing out impurities, which is not surprising since Cleopatra used it and she ended up marrying Richard Burton, at least in the movies. Meanwhile, the drink tasted like a refreshing applish lemonade and seemed to suppress my appetite. I did not even add the recommended honey, maple syrup or Stevia because I don't like my foods or drinks overly sweet.

Whether or not I will continue to use apple cider vinegar long term remains to be seen, but so far I am really excited about it. I'm still reading the booklet and finding many possible uses beyond beverage and beauty treatment.

If you're thinking of trying ACV for either a facial or appetite suppressant, be sure to use Bragg Organic Raw Apple Cider Vinegar because it is unfiltered, unheated and unpasteurized. According to the Bragg website it contains something called the "Mother," which Bragg describes as "strand-like enzymes of connected protein molecules." Most other vinegars are apparently dead and made to look pretty on the supermarket shelf, like white bread and common tomatoes.

Aztec Secret Healing Clay

If you're thinking of using ACV and Bentonite clay for pore cleansing, try this trick I adapted from an Amazon review:

1. Put a scoop of clay into a plastic sandwich bag. Add equal parts vinegar. Seal out all the air inside the bag and knead it into a smooth paste. Adjust with more clay or water as needed until you get your desired consistency.

2. Partially flip the sandwich bag inside out on your hand, like a glove. Apply the clay to your face with your bag-glove. Your hands don't get dirty and you won't need any additional utensils.

3. Let dry 10-20 minutes and remove with a wash cloth or pre-moistened facial wipes. Alternatively, you can rinse it out into a bowl, but don't do it into the sink or shower because it could eventually clog your drains.

Beyond Medifast: Developing a Weight Control Mindset

Since reaching a scale weight and body shape that I'm relatively happy with, my biggest challenge has become maintaining my weight loss. It would be easy to rationalize eating whatever I want now that I'm no longer "on a diet."

The other day, for instance, a colleague literally walked up to me with a plate of devilcious brownies and offered me one. The old me would have happily obliged but, since losing 30 pounds via Medifast, my hand did not reflexively reach out for that moment of chewy chocolaty bliss. Instead I said, "No thank you," since I am able to simulate that heavenly feeling with my Medifast brownie soft bakes, which have fewer calories and more nutritional value.

Whenever I'm tempted to indulge, I remember what  Rhoda Morgenstern said 
on the "Mary Tyler Moore Show" as she was about to eat a piece of candy: 
"I don't know why I'm putting this in my mouth. I should just apply it directly to my hips.

Reaching my goal weight has been satisfying and somewhat scary at the same time. Any time I consume calories beyond what I'm used to, I'm convinced that I'll step on the scale the next morning and see a five-pound weight gain. Though my conscious mind knows this is not possible, I have been on high alert so long my food-o-meter is skewed. Any deviation from Medifast replacement meals, greens, and lean protein makes me nervous.

At the same time, adding forbidden foods back has been fun. One of my favorite new snacks is sliced apples and a couple of cubes of sharp cheddar cheese. The cheese not only cuts the sugar from the apple so my blood sugar level doesn't soar, its protein helps me feel full. Sweet mini peppers and hummus are another favorite between-meal snack that has become a staple in my post-Medifast diet.

The trick for me is packing healthy snacks for work and outings that not only taste good, but prevent me from eating the empty calorie treats that would otherwise tempt me.

So far I have not gained back a single pound since reaching my goal weight a month ago. Whether I can maintain this weight loss long-term is the $64,000 question.

You can purchase Medifast replacement meals directly from Medifast Centers, the Medifast website or -- for no extra cost -- through the co-branded website of a Medifast TSFL health coach. Medifast does not recommend purchasing its products from third party vendors, but if you choose to do so, you can find them on both Amazon and eBay.

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Weight Loss Secrets I Learned from My Cats

There's a reason cat videos are so popular on the Internet. Feline behavior is not only funny, it's fascinating. It is also educational.

While observing my cats, I have learned some interesting things about their lifestyle that I have incorporated into my own weight loss strategy.

My cats get plenty of sleep
(Left to right: Colombo, Chris and Gucci)

Cats do not go to the gym

None of my three cats would be caught dead jogging on a treadmill or wearing Spandex. When they're outside climbing trees or exploring the neighborhood, they do not perceive what they're doing as exercise. They're active because they enjoy moving their sleek bodies and testing their athletic prowess. My cats have taught me that exercise should be enjoyable, not just another item to check off on the to-do list.

Cats eat as much as they want to 

My cats enjoy eating as much as the next guy, but they do not clean their bowls at a single feeding. We always keep food out for our cats. They're confident their bowls will be replenished so they do not feel the need to eat every last kibble. My cats eat as much as feels good and move on with their day, leaving food left over in their dish. They have taught me that just because food is on my plate, I do not need to finish it.

Cats get plenty of sleep 

Studies have shown that not getting enough sleep can cause weight gain by affecting hormone levels. Sleep deprivation causes the body to produce less leptin, which suppresses hunger, and more ghrelin, which stimulates appetite. My cats sleep about 15 hours a day and seem to have their appetites well under control 

Cats do not care if they please others

I have frequently offered my cats treats which they refuse to eat. They do not seem to care that it would make me happy if they ate the cute little cat snack I picked up from the supermarket. They'll take a sniff and, if it does not appeal to them, scamper away. I have never been able to guilt my cats into eating something. So why should I eat somebody's cupcake or cookie just because they offer it to me? A simple "no thank you" has saved me a lot of unnecessary just-to-be-nice calories.

You can purchase Medifast replacement meals directly from Medifast Centers, the Medifast website or -- for no extra cost -- through the co-branded website of a Medifast TSFL health coach. Medifast does not recommend purchasing its products from third party vendors, but if you choose to do so, you can find them on both Amazon and eBay.

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How Medifast Helped Me Develop Better Habits

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Making Vegetables Taste "More Better" on Medifast

The Medifast lean & green meal calls for a mountain of vegetables and healthy portion of lean protein. For many people, that's a big departure from the traditional American meal of meat; a handful of vegetables; and hefty serving of pasta, potatoes or rice.

To make up for the lack of starchy foods, the vegetable must ascend from second banana to leading man -- literally, the star of your plate..

Since starting Medifast in late September, I have played around with veggie recipes to make them worthy of their major role in my diet. One of my favorite new ways to cook them is roasting.

Once you eat your cauliflower roasted,
you'll never go back to steaming it.

Last night my husband barbecued a tri tip with which (in my PM days) I would serve a baked potato and salad. For the potato, I substituted a head of cauliflower cut up into florets and mixed with a small amount of olive oil and a few twists of my favorite freshly ground spice mix (sea salt, garlic and parsley), then arranged the coated cauliflower in a single layer on a cookie sheet. After baking 20 minutes at 425 degrees, the cauliflower was golden brown, slightly crispy and delicious. Even my husband didn't miss the potato.

My favorite way to cook spinach is to saute it with a small amount of olive oil and minced garlic. Sometimes I also add a little low sodium chicken broth for flavor and/or saute mushrooms with it. This technique works well for any leafy greens.

For salads, I get as imaginative as I can. I am always trying new combinations of lettuce and other vegetables. Arugula gives salads a peppery kick. Sweet mini peppers add some nice flavor, crunch and color. I always buy the best quality tomatoes because the cheap ones are genetically engineered for shipping, not eating. Salad dressing rarely goes on my greens directly. Instead I pour it into a separate bowl and dip my fork in before taking a bite of the salad to avoid ingesting a huge dollop or puddle.

Being a foodie at heart, I am always looking for creative and fun ways to cook vegetables. My next experiment will be zucchini fritters cooked in a muffin tin with eggs as seen on this video produced by the cutest Medifast couple ever, Leah and Nick (who adapted the recipe from the Sandy's Kitchen Adventures blog).

Whatever you do, don't make Medifast a prison sentence of food deprivation. Finding new and fun ways to cook your vegetables will not only help you comply with the diet during the weight loss phase, it will also create new eating habits that will stay with you long after your fat has melted off.

Similar posts:

Medifast and Gluten: What Happened When I Went Almost Gluten Free by Accident

How Medifast Helped Me Develop Better Habits


If you're interested in learning more about how you can lose weight safely and more rapidly with the Medifast 5&1 plan, please visit my Take Shape for Life website.

Medifake Vs. Medifast

While researching Medifast on the web, I was struck by how many people try to follow the Medifast diet without purchasing Medifast replacement meals.

One guy created a blog called Medifast Medifake Solution on which he posted several substitutes for Medifast replacement meals which had similar macronutrients to the real McCoy. He included a Biggest Loser shake; a South Beach protein bar; and a tuna sandwich made out of rice cakes, tuna and Walden Farms' Amazing Mayo. Whether this diet worked for him we'll never know since he failed to "weigh in" after his initial post.

Can you clone Medifast --
or is it a precise science?

Another blog, Cheap Affordable DIY Alternative to Medifast Diet Plan: My Experiment to Maximize Weight Loss & Minimize My Budget, also left me hanging after a handful of posts.

The biggest problem with trying to simulate Medifast is the company's replacement meals are specially formulated to create precise bio-chemical results. My theory is you can't cook Medifast like Medifast, just like you can't cook crystal meth like Walter White (as the hapless Victor discovered in the famous "Boxcutter" episode of "Breaking Bad").

I have yet to find a blog in which someone successfully reached their desired goal weight by cloning Medifast. If you know of one, please let me know in the comments section below.