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SCARLETRABBIT's Photo SCARLETRABBIT Posts: 533
1/8/16 11:47 A

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V, thank you for all these resources---I have been on this team for some time and never checked to see what all was here---duh! So thank you....

Starting over with renewed purpose
Original weight 322
Re-Start weight 315
End weight somewhere between 150-175 (I'll reevaluate when I get closer!)


 current weight: 309.6 
322
285.25
248.5
211.75
175
LOVEPARABLES's Photo LOVEPARABLES SparkPoints: (60,442)
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Posts: 1,326
1/6/16 2:30 P

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Permanent changes require lifestyle alterations. Without them, falling back into old ways and gaining the weight back happens far too easily. Set yourself up for success by slowly altering your lifestyle to ensure sustainable weight loss.

Here are some tips to help you lose weight and keep it off long-term.

Find your motivators
Create a vision of what your life would look like if you were healthy and happy with your weight. What would be different? How would you feel? What would you look like?
Set specific, realistic goals
Changing your lifestyle to lose weight and keep it off is possible, but it will take time. Remember that the ultimate goal is to change your lifestyle and not to go on diet. Make small changes, one step at a time and focus on creating sustainable, long-term habits. Create both short-term and long-term goals. What steps (short-term goals) do you need to take to get to your bigger goals (three-month goals, one-year goals, vision)?
Learn from setbacks
Most people fall off the wagon now and then. It doesn’t have to mean the end of your weight-loss program. Setbacks happen and they are a part of the change process. Don’t give up! Instead, reflect on what happened. What did you learn from the experience? What can you do differently next time you find yourself in the same situation?
Find support
Tell your family and friends about your intentions to lose weight and when you plan to start. Let them know why you are doing it and ask for their support. Who will be able to support you in your weight loss journey?
Reward yourself, but not with food
Treat yourself with love and kindness. For each week you stick to your plan, reward yourself with something nonfood related. You’ve earned it! What will be your reward?
Keep track of your progress
Keep a log of your food intake, the activities you do, and your weight loss. This will help you stay on track. You will be able to see patterns that have lead you towards success and also those that lead you away from success.

Remember the ultimate goal in your weight loss journey is to change your lifestyle for a lifetime, not to go on a diet. It took you a long time to get where you are now and it may take a long time to get where you want to be. Consider it an adventure. It may take you some time, but you will get there eventually.

Anna Garcia, EDN, LDN, CDE, CHWC, Health Coach

Started medifast Oct 2014, reached goal June 2015
Lost 72 pounds on medifast, lost a total of 121 lbs from my highest
Went from a 3x to a small

I am worth it!
V
LOVEPARABLES's Photo LOVEPARABLES SparkPoints: (60,442)
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7/21/15 12:59 P

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Snacks are hard because they can get you into trouble. Choose ones not based on calorie content, but carb, sugar, and fat content. My go to is sugar free jello, it is the less stressful, non worrying one for me, and it fills me up!

Be careful of cheese. Cheese is to be used sparingly and is a meat substitute (you will find that on the vegetarian chart) reduced fat, skim are the recommendations. Laughing cow cheese is considered a condiment I believe? I've used it in Sandy's stuffed turkey burgers, and in the spiralized Zuchinni pasta I make. I do not do it often because it adds up if your not careful. The skim mizzerella I use when making the cauliflower pizza, and again it's once a week type of deal.
Best snacks are what medifast recommends as snacks, veggies on your lowest chart, and lean chicken is what I recommend too. :)

Started medifast Oct 2014, reached goal June 2015
Lost 72 pounds on medifast, lost a total of 121 lbs from my highest
Went from a 3x to a small

I am worth it!
V
LIFEPRESERVER's Photo LIFEPRESERVER SparkPoints: (61)
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7/20/15 11:34 P

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Does anyone have more 100 calorie snack ideas?

I have heard different views on cheese sticks and the baby bell cheese. Are these ok?

Watch/be part of my quest to be a better me before I turn 40!

Take Shape for Life/Medifast + Exercise + Good Habits =
www.grabalifepreserver.com


 current weight: 162.2 
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IRONBLOSSOM's Photo IRONBLOSSOM SparkPoints: (0)
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4/2/15 11:37 A

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Thanks for posting this! Looking at some of the recipes just dying to go to the store to get some lean and green supplies now :-)

Kristina

Goal: 145
Half marathon under 2 hours
10k under 55 minutes.

Lets get this done.


 current weight: 186.0 
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145
LASTGOAROUND's Photo LASTGOAROUND SparkPoints: (0)
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4/1/15 8:43 P

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These are awesome resources and helps! Thanks!

Lord, this battle is HARD! Strengthen me!


 current weight: 156.0 
208
189.75
171.5
153.25
135
LOVEPARABLES's Photo LOVEPARABLES SparkPoints: (60,442)
Fitness Minutes: (83,094)
Posts: 1,326
4/1/15 1:29 A

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Note: Some of the links are PDF files.

Food Journal
www.medifastmedia.com/shared/
docs/food
_journal.pdf



Medifast Start Up Plan

www.medifastmedia.com/med/doc
s/quick_s
tart_guide.pdf



Lean List
www.medifastmedia.com/shared/
docs/lean
_options_list.pdf


An easier way to figure cooked versus raw weights.
Fish – fillets and steaks, 10 ounces raw = 7 ounces cooked
Fish – whole, dressed, 1.625 pounds raw = 7 ounces cooked
Lobster, meat only, 1.75 pounds raw = 7 ounces cooked
Shrimp – Raw, in shell, 13 ounces raw = 7 ounces cooked
Shrimp – Raw, peeled and cleaned, 11.2 ounces raw = 7 ounces cooked
Chicken – Breast, white meat, 9.1 ounces raw = 6 ounces cooked
Turkey – Breasts, whole, skinless, 10.5 ounces raw = 6 ounces cooked
Beef – Ground, 85% lean, 6.25 ounces raw = 5 ounces cooked
Chicken – Thigh, dark meat, 10 ounces raw = 5 ounces cooked
Lamb – Chops, 11 ounces raw = 5 ounces cooked
Lamb – Roast, leg, boneless, 8.2 ounces raw = 5 ounces cooked
Lamb – Roast, leg, with bone, 11.1 ounces raw = 5 ounces cooked
Pork – Chops, loin, with bone, 12.2 ounces raw = 5 ounces cooked
Roast – Chuck, pot roast, boneless, 7.14 ounces raw = 5 ounces cooked
Steak – Tenderloin, trimmed, 5.5 ounces raw = 5 ounces cooked
Steak – Sirloin, boneless, 6.7 ounces raw = 5 ounces cooked
Steak – Flank, 7.46 ounces raw = 5 ounces cooked
Steak – Ribeye, 6.85 ounces raw = 5 ounces cooked
Steak – Round, bottom, boneless, 7.14 ounces raw = 5 ounces cooked
Steak – Rump, boneless, 8 ounces raw = 5 ounces cooked
Turkey – Ground, 5.9 ounces raw = 5 ounces cooked

Meatless Lean List
www.medifastmedia.com/shared/
docs/meat
less_options_list.pdf


Each section is broken down into sub-sections. As each sub-section goes down, the carbohydrate content rises. Keep in mind, carbohydrates must be below 15 grams.
Leanest
14 Egg whites
2 cups Eggbeaters
2 cups AllWhites
1 1/2 cups 1% Cottage Cheese
2 Boca Meatless Burgers Original
2 Morningstar Grillers Vegan Burgers
2 Boca Grilled Vegetable Burgers
Leaner
2 whole eggs + 4 egg whites
2 whole eggs + 1 cup Eggbeaters
6 ounces (1 1/2 cups shredded) Low-fat cheese
6 Morningstar Veggie Sausage Links
15 ounces Mori-Nu Extra Firm Tofu
3 Morningstar Veggie Sausage Patties
24 Morningstar Meal Starters Chik’n Strips
2 cups Morningstar Meal Starters Sausage Style Recipe Crumbles
2 cups Morningstar Meal Starters Grillers Recipe Crumbles
1 1/2 cups 2% Cottage Cheese
Lean
3 whole eggs
4 ounces (1 cup shredded) Moderate-fat Cheese
4 ounces Goat Cheese, Low Fat
2 Morningstar Grillers Prime Veggie Burgers
8 ounces Part-skim Ricotta cheese
15 ounces Mori-Nu Firm Tofu
3 Boca Cheeseburger Patties
2 Boca All-American Flame Grilled Burgers
2 Morningstar Tomato & Basil Pizza Burgers
2 Morningstar Grillers Original Burgers
15 ounces Mori-Nu Soft Tofu
12 Trader Joe’s Meatless Meatballs

Veggie List
www.medifastmedia.com/shared/
docs/gree
n_options_list.pdf


Lower Carbohydrate
1 Cup Portions (fresh/raw)
Chicory Greens
Collards
Endive
Lettuce (green leaf, iceberg, butterhead, romaine)
Malabar Spinach
Mustard Greens
Mustard Spinach
New Zealand Spinach
Spinach
Spring Mix
Watercress
1/2 Cup Portions
Arugula
Celery
Cucumbers
Beet Greens
Dandelion Greens
Escarole
Jalapeno
Nopales
Radishes
Sprouts (mung bean, alfalfa)
Swiss Chard
Turnip Greens
White Mushrooms
Moderate Carbohydrate
1/2 Cup Portions
Asparagus
Cabbage
Cauliflower
Cooked Spinach
Eggplant
Fennel Bulb
Kale
Portabella Mushrooms
Straw Mushrooms
Summer Squash (scallop or zucchini)
Higher Carbohydrate
1/2 Cup Portions
Broccoli
Chinese Broccoli
Chinese Cabbage
Collard Greens (cooked)
Green Beans
Hearts of Palm
Jicama (cooked)
Kohlrabi
Leeks
Mustard Greens (cooked)
Napa Cabbage
Okra
Peppers (any color)
Radish, Oriental
Red Cabbage
Sauerkraut
Savoy Cabbage
Scallions (raw)
Snow Peas
Spaghetti Squash
Summer Squash (crookneck or straight)
Swamp Cabbage
Swiss Chard (cooked)
Tomatoes (red, ripe)
Turnips
Wax Beans
Other Green Options
Shirataki Noodles 4 ounces


Condiment List and Healthy Fats

www.medifastmedia.com/shared/
docs/cond
iment_recommendations.pdf


Condiment Recommendations: A condiment serving should contain no more than 1 gram of carbohydrate per serving.
Fresh Herbs
Basil = 1 cup
Capers = 2 tablespoons
Chives = 2 tablespoons
Cilantro = 1 cup
Dill weed = 1 cup
Garlic = 1 teaspoon
Ginger root = 2 teaspoons
Lemon grass = 2 teaspoons
Parsley = ¼ cup
Peppermint = ¼ cup
Rosemary = 2 tablespoons
Sage = 2 tablespoons
Salt = ¼ teaspoon
Spearmint = 2 tablespoons
Thyme = 2 teaspoons
Dried Herbs & Spices
Allspice = ½ teaspoon
Anise seed = ½ teaspoon
Basil = 1 teaspoon
Bay leaf = 1 teaspoon
Caraway seed = ½ teaspoon
Cardamom = ½ teaspoon
Celery seed = 1 teaspoon
Cilantro = 1 tablespoon
Cinnamon = ½ teaspoon
Cloves (whole) = 1/2 teaspoon
Cloves (ground) = 1 teaspoon
Coriander seed = 1 teaspoon
Cumin seed = 1 teaspoon
Dill seed = ½ teaspoon
Dill weed = 1 teaspoon
Fennel seed = ½ teaspoon
Fenugreek seed = ½ teaspoon
Garlic powder = ½ teaspoon
Ginger (ground) = 1/2 teaspoon
Lemon grass = 1 teaspoon
Mace = 1 teaspoon
Marjoram = 1 teaspoon
Mustard seed (ground) = 1 teaspoon
Nutmeg = ½ teaspoon
Onion powder = ½ teaspoon
Oregano (whole leaves) = 1 teaspoon
Oregano (ground) = 1/2 teaspoon
Paprika = ½ teaspoon
Parsley = 1 tablespoon
Pepper = ½ teaspoon
Poppy seed = 1 teaspoon
Rosemary = 1 teaspoon
Saffron = 1 teaspoon
Sage = 1 tablespoon
Savory = 1 teaspoon
Spearmint = 1 tablespoon
Spice mixes = ½ teaspoon
Tarragon (whole leaf) = 1 tablespoon
Tarragon (ground) = 1 teaspoon
Thyme = 1 teaspoon
Turmeric = ½ teaspoon
Sauces & Syrups
Barbecue sauce = ½ teaspoon
Catsup = ½ teaspoon
Cocktail sauce = ½ teaspoon
Curry Paste = 1 teaspoon
Dijon mustard = 1 teaspoon
Fish sauce = 1 tablespoon
Honey mustard sauce = ½ teaspoon
Horseradish = 1 teaspoon
Hot pepper sauce = 2 tablespoons
Low-sodium soy sauce = 2 teaspoons
Medifast Sugar-Free Syrup = ½ packet
Oyster sauce = 1 teaspoon
Salsa (tomato) = 1 tablespoon
Soy sauce = 1 teaspoon
Steak sauce = 1 teaspoon
Sugar-free BBQ sauce = 1 tablespoon
Sugar-free catsup = 1 tablespoon
Sugar-free cocktail sauce = 1 tablespoon
Sugar-free syrups/flavorings = 2 tablespoons
Sweet and sour sauce = ½ teaspoon
Teriyaki sauce = 1 teaspoon
Tomato paste = 1 teaspoon
Vinegar – cider, white, wine = 2 tablespoons
Vinegar – balsamic = 1 teaspoon
Wasabi = ½ teaspoon
Worcestershire sauce = ½ teaspoon
Yellow mustard = 1 tablespoon
Dairy, Cheese & Milk Substitutes
Butter Buds = 1/2 teaspoon
Cream cheese (low-fat) = 1 tablespon
Cream substitute (liquid) = 1 teaspoon
Cream substitute (powdered) = ½ teaspoon
Blue Diamond Almond Breeze (unsweetened vanilla or unsweetened original) = 1/2 cup
Milk – cow’s (unflavored) = 1 tablespoon
Milk – soy, rice (unsweetened) = 1 tablespoon
Parmesan cheese = 1 tablespoon
Silk Pure Almond (unsweetened original or unsweetened vanilla) = 1 cup
Sour cream = 1 teaspoon
Whipped cream = 1 tablespoon
Baking & Cooking Ingredients
Baker’s yeast = ½ teaspoon
Baking powder = ½ teaspoon
Baking soda = 1 teaspoon
Boullion = 1 cup
Bran – wheat, rice, corn = ½ teaspoon
Chopped onion = 1 tablespoon
Cooking oil spray (ex. Pam) = 10 sprays
Cream of tartar = ½ teaspoon
Extracts = 1 teaspoon
Flax seed = 1 teaspoon
Imitation butter = 10 sprays
Lemon or lime juice = 2 teaspoon
Lemon Powder = 1/2 teaspoon
Pine nuts = ¼ ounce (or up to 40 nuts)
Sesame seeds = 1 teaspoon
Sunflower seeds = ½ teaspoon
Wheat germ = ½ teaspoon
Flavor Enhancers
Calorie-free sweetener = 1 packet
Crystal Light “On the Go” sticks = 1/2 packet
True Lemon or True Lime = 1 packet
Truvia = 1/3 packet
Others as Approved by TSFL
ANY Walden Farms Product, serving size = 1 condiment
Imitation Bacon Bits = 1/4 teaspoon

“The healthy fats are required to promote healthy functioning of the gall bladder. Please do not skip them. Health fats are also necessary to transport the fat soluble vitamins A, D, E, and K. Even if you do not have a gall bladder the healthy fats are important.”
So, make sure to always include your Healthy Fats with every Lean & Green meal.
Almonds = 1/2 ounce
Annie’s Naturals = 2 tablespoons, Light Goddess, Organic Buttermilk, Roasted Red Pepper Vinaigrette
Annie’s Naturals = 1 tablespoon, Cowgirl Ranch, Organic Asian Sesame, Organic French
Avocado = 1 1/2 ounces
Benecol Light = 1 tablespoon
Butter = 1/2 tablespoon
Canola Oil = 1 teaspoon
Coconut Milk, Light, canned = 1/3 cup
Flaxseed Oil = 1 teaspoon
Grapeseed Oil = 1 teaspoon
Half and Half = 3 tablespoons
Hazelnuts = 1/2 ounce
Hidden Valley = 2 tablespoons, Light Buttermilk Ranch
Hidden Valley = 1 tablespoon, Caesar, Garden Tomato & Bacon, Roasted Onion Parmesan, Savory Bleu Cheese, Southwest Chipotle
Kraft Light Done Right = 2 tablespoons, Raspberry Vinaigrette, Roka Blue Cheese, Italian
Kraft = 1 tablespoon, Buttermilk Ranch, Honey Dijon, Creamy Italian, CarbWell Classic Caesar
Laughing Cow Cheese = 1 Wedge
Laughing Cow Cheese Light = 2 Wedges
Laughing Cow Light Gourmet Cheese bites = 10 Pieces
Light Mayonnaise = 1 tablespoon
Margarine = 1 teaspoon
Mini Babybel Light Cheese = 1 Piece
Newman’s Own Light = 2 tablespoons, Italian, Sun Dried Tomato
Newman’s Own = 1 tablespoon, Balsamic Vinaigrette, Parmesan & Roasted Garlic, Family Recipe Italian, Olive Oil & Vinegar, Ranch
Newman’s Own Lighten Up = 2 tablespoons, Sun Dried Tomato, Lime Vinaigrette, Balsamic Vinaigrette, Caesar, Red Wine Vinegar & Olive Oil
Olive Oil = 1 teaspoon
Olives = 5-10 black or green
Peanut Oil = 1 teaspoon
Peanuts = 1/2 ounce
Pistachios = 1/2 ounce
Regular Cream Cheese = 1 tablespoon
Regular Mayonnaise = 1/2 tablespoon
Safflower Oil = 1 teaspoon
Smart Balance Light = 1 tablespoon
Walnuts = 1/2 ounce
Wish-Bone = 2 tablespoons, Romano Basil Vinaigrette, Light Asian with Sesame & Ginger Vinaigrette, Light Deluxe French, Light Thousand Island, Light Creamy Caesar, Mediterranean Italian

Lean and Green Shopping List (including snack ideas)
www.medifastmedia.com/med/doc
s/Medifas
t-Lean-Green-Shopping-List.pdf


Snack Ideas
3 Celery Stalks
1 Fruit-Flavored Sugar-Free Popsicle
1/2 cup Sugar-Free Gelatin
Up to 3 pieces of Sugar-Free Gum or Mints
2 Dill Pickle Spears
2 ounces Pickled Oriental Radish
2 tablespoons PB2
10 Whole Almonds
7 Halves of Walnuts
20 Pistachios
Try to keep nut snacks to a minimum.


Dining Out Guide
www.medifastmedia.com/med/doc
s/dining_
out_guide.pdf


Whole List of Other Guides
www.medifast1.com/support-too
ls/plan-g
uides-and-tools.jsp


Lean and Green Recipe Ideas

www.medifastcenters.com/commu
nity/lean
.asp


www.sandyskitchenadventures.c
om/p/medi
fast-recipes-only.html


leangreenrecipes.blogspot.com

www.getskinnybehappy.com/medi
fast-lean
-green-recipes/


newbeautifulme.blogspot.com/p
/lean-and
-green-cookbook.html


coachbreanne.com/category/fav
orite-lea
n-and-green-meals/


Pinterest is a great resource too!


Started medifast Oct 2014, reached goal June 2015
Lost 72 pounds on medifast, lost a total of 121 lbs from my highest
Went from a 3x to a small

I am worth it!
V
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