A Rainbow of Colors

Color Your Plate
Experts say that making your meals colorful adds both excitement and nutrients. Liven up your Lean & Green Meal and add some colorful veggies to that plate of chicken. Add some colorful garnish to your plate, as this simple act makes your meal look more interesting. Also, you can add an array of spices to food for more color and aroma.

Super Size Me! Are You Sure?

Is It Really Worth It?
Have you ever noticed how a larger portion size of food or a larger cup of soda or coffee often means “more for your money”? The question is, more of what? You may end up with more of a temptation to finish your entire meal in a sitting, ignoring your feelings of satiety. It’s easy to think “I can use this later” or “I won’t eat this all right now,” but that’s not usually the case. Be aware of portion size and opt to stay on track with your goals, even if it means getting less of a bargain!

Exercise and Hot Flashes

Got Hot Flashes?
Good news for menopausal women: Regular exercise can help relieve the symptoms of menopause, including hot flashes, sleep disturbances, joint pain, and anxiety. This transitional time is also when women lose some of their natural protection against diseases. Regular exercise can help strengthen bones (which helps to prevent osteoporosis), and it helps prevent body fat from accumulating in the abdomen (which helps reduce the risk of heart disease).

 

Luv 2 Veg

Learning to Love Veggies
You know that vegetables are good for you, but what if you’re having a hard time getting enough of them? Here are a few tricks to try:

• Increase your portion sizes of the vegetables you enjoy most. You are allowed a lot of veggies as part of your Lean & Green Meal, so eat what you love!
• Jazz up your vegetables with spices and herbs.
• Try a new vegetable every week. By exploring other tastes, you may find a new favorite!

Brain Food

Brain Snacks
Did you know that eating celery and green bell peppers may actually help keep your brain sharp and focused? Scientists found that the Luteolin found in both these veggies actually helps prevent brain inflammation associated with Altzheimer’s and aging. So next time you feel like a snack, crunch away on these healthy green veggies.

 

Out of Sight, Out of Mind!

Keep Food Out of Sight
Do you have those delicious cookies out on the counter?

What about the candy dish in the living room?

Having temptations in your scope of vision can cause you to overeat.

Keep food nicely stored in closed cupboards. And the best idea is not to buy foods that you find extra tempting.

 

 

Sleep, Are You Getting Enough?

Are You Getting Enough Sleep?
 

Chronic sleep deprivation can keep you from losing weight. If you have difficulty getting enough sleep, the following tips might help:

• Don’t do anything before bed that is likely to leave your mind too stimulated to sleep, such as watching the late night news or paying bills.
• Avoid caffeine late in the evening. If you are sensitive to caffeine, then switch to decaf after lunch.
• Exercise regularly – but finish your workout at least three hours before bedtime so that your body can finish cooling off.
• Establish a nighttime ritual. This may include a cup of herbal tea, some soothing music, a bath, prayer or meditation, or writing in your journal. When you create a routine, performing these activities will become a signal to your body that it is time for sleep.

 JOIN TODAY!

 

Exercise and Weight Loss

Fitness Tip: Are You Exercising Enough?
The U.S. dietary guidelines recommend 60 to 90 minutes of moderate activity on “most days” of the week for individuals trying to lose weight. Cross-training and interval training can help you beat boredom and continue increasing your speed and stamina. Try to include at least two different aerobic activities in your routine. Keep challenging yourself to achieve new personal bests in speed, distance, and strength.

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Love Yourself

Take Care of Yourself
Taking the time to exercise, plan healthy meals, or to just unwind is not selfish.

Think about the instructions that flight attendants give when oxygen masks are needed on an airplane: First put on your own mask, then assist your children and others.

If you do not make your own health and self-care a priority, you will not have the physical or emotional stamina to care for family and friends, do your job, or just be present enough to enjoy your life.

Be willing to set boundaries, say no to people or activities that drain you, and let go of the guilt.

 

Sharing Helps You Lose

Share with A Friend
Going to a restaurant?

Decide in advance to order and share one entrée with your meal-mate!

This will help you to enjpy portion sizes that match your allowed Lean & Green Meal portion. You can always order a side dish of something if you see that one meal isn’t enough. Avoid all items that you are not part of the Medifast Plan simply by asking your server to NOT bring these items to the table!