Your Thoughts Influence Your Weight Loss Success

Chances are that if you’re reading this, your life may seem like an ongoing quest to achieve your ideal weight.  We all know that diet and exercise are essential ingredients to conquering the battle of the bulge, but there is another key determinant of weight loss success.  This often-overlooked key to overcoming failed weight loss attempts is largely dependent upon how you think. Introducing positive thinking to your weight loss regime can influence the success of your next attempt.

  1. Set realistic goals. One of the quickest ways to send yourself spiraling down a rabbit hole of self-deprecating thinking is to set unattainable goals.  On the other hand, setting a goal that you can achieve compounds positive thoughts and emotions.  Successes, no matter how small, provide positive energy that further fuels your desire to tackle the next goal. Although it may feel like it, you didn’t gain your weight overnight and it won’t be lost overnight either.  Be kind to yourself, have patience, and recognize that each pound lost is bringing you one step closer to your ultimate destination.


  1. What you think will become your reality. The Law of Attraction is based on the premise that what we focus on is what we will bring about. So, if you’re focused on another failed attempt at losing weight, you will most surely create that reality.  Instead focus on how you’ll feel when you succeed and how much more energy you have when nourishing your body with healthy foods.  Visualize shopping for a new wardrobe or fitting into your favorite pair of skinny jeans.  Focus on how empowering it is to be back in control of your health and well-being.


  1. Don’t dwell on slip ups. Being human also means that we are imperfect and despite our best efforts, we will likely canstockphoto39740216encounter a few detours on the road to success.  Don’t let one poor choice to skip a workout or indulge in dessert spark a downward trend.  Instead, acknowledge the err of your ways and how it made you feel and then quickly put it behind you. Focus on your overall success, adjust your goal if necessary and get right back on track!


Yes, staying positive is a key to successfully attaining your weight loss goal, but it’s easier said than done. Having a team of caring professionals to support you and help keep your mind and body on track can make all the difference.

Medifast Weight Control Centers can help keep you feeling positive and supported as you strive toward your ideal weight. Take the first step and call (602) 996-9669 today to schedule your complimentary consultation.

Hearty Chicken Vegetable Soup



  • 2 lbs raw, boneless, skinless chicken breast, cut into 1” pieces (should yield four 6-oz cooked servings)
  • 32 oz reduced-sodium, fat-free chicken broth
  • 2 cups (18 medium) mushrooms, cut into quarters
  • 2 cups celery (7 large stalks), thinly diced
  • 1 cup (1 medium 2-¾” x 2-½”) yellow bell pepper, cut into 1” pieces
  • 1 cup (1 medium 2-¾” x 2-½”) red bell pepper, cut into 1” pieces
  • 1 cup (1 medium 2-¾” x 2-½”) green bell pepper, cut into 1” pieces
  • ½-1 cup (4 to 8 oz) water (optional, add extra water depending on how thick you ½ cup scallions (3-4 scallions), chopped
  • 2 Tbsp cream
  • 2 Tbsp dried parsley or ¼ cup fresh parsley, finely chopped
  • 4 tsp olive or canola oil
  • ½ tsp dried thyme leaves
  • ¼ tsp black pepper, freshly ground
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  • 2 cloves garlic, finely minced


Trim all visible fat from chicken and cut into 1” pieces; clean and cut  mushrooms, pepper, celery, and scallions. Heat oil in a large saucepan over medium heat. Add minced garlic and chicken; cook until chicken is no longer pink, about 5 minutes. Add bell peppers, celery, and mushrooms. Cook until vegetables are tender, about 7 minutes. Add scallions, broth, water (optional), cream, thyme, black pepper, and parsley. Simmer until ready to serve.

Recipe for Teriyaki Halibut



  • 7 oz raw halibut (should yield one 6-oz cooked serving)
  • 2-¼ cups cabbage, chopped
  • 1 cup (1 small) zucchini, chopped
  • 2 tsp teriyaki sauce
  • 1 tsp olive oil
  • ½ tsp cayenne pepper (optional; for less “heat,” use ½ tsp paprika instead, or eliminate)
  • Dash of salt and/or pepper (optional)


Fish: Sprinkle halibut with cayenne pepper or paprika and baste with teriyaki sauce. Broil on tin foil 4” under preheated broiler 7 minutes. Remove from oven and wrap in tin foil until ready to serve (this will continue to cook halibut). Vegetables:Chop up zucchini and cabbage. Sauté olive oil, zucchini, and cabbage in a pan until slightly brown. Season with salt and pepper to taste if desired. Place on plate and serve halibut on top of vegetables.

Recipe for Italian Sausage Patties



  • 17-½ oz raw 93% lean ground turkey (should yield two 5-oz cooked servings)
  • 3 cups (3 medium-large 3” x 2-¾”) red, yellow, and/or green bell peppers, sliced
  • Non-stick cooking spray

Seasoning mix:

  • 1½ tsp dried parsley
  • 1 tsp dried ground basil
  • 1 tsp dried oregano
  • 1 tsp fennel seed
  • ½ clove garlic, minced


Preheat grill to medium-high heat. Combine seasonings in a bowl. Mix seasoning into ground turkey Form seasoned ground turkey into thin patties and place on grill. Cook about 4 minutes on each side or until cooked through. Spray a skillet with non-stick cooking spray for 5-10 seconds and heat to medium heat. Add peppers and sauté until lightly browned. Place vegetables on two plates and top with ground turkey patties.

Recipe for Spicy Garlic Lime Shrimp



  • 1-¾ pound (28 oz) large raw shrimp, peeled and de-veined (leave tails on); if using frozen, fully cooked shrimp use 1-1/3 lbs (about 21 oz) (either starting portion should yield three 7-oz servings)
  • 3 8-oz packages of House Tofu Shirataki brand angel hair noodles
  • 1 cup (2 small 2-2/5”) fresh or canned tomatoes, diced (if using canned tomatoes, drain liquid)
  • ½ cup (1 small 2-½” x 2”) green peppers, chopped
  • 2 Tbsp olive oil
  • 1 Tbsp lime juice
  • 1 clove garlic, pressed

Seasoning blend:

  • ¼ tsp salt or salt substitute
  • ¼ tsp ground black pepper
  • ¼ tsp cayenne pepper
  • ¼ tsp dried parsley flakes
  • ¼ tsp garlic powder
  • ¼ tsp paprika
  • 1/8 tsp dried thyme
  • 1/8 tsp onion powder


If using frozen shrimp, thaw. De-vein and peel shrimp. Make the seasoning blend by combining all the spices in a small bowl. Drain liquid from noodles and rinse thoroughly, set aside. Preheat a large skillet over medium heat. Once pan is heated, add olive oil and stir in pressed garlic. Immediately add shrimp, green bell peppers, and lime juice. Sprinkle the entire seasoning blend over shrimp and peppers. Stir. Sauté shrimp and peppers 3-6 minutes. Add drained noodles and continue to cook shrimp, peppers, and noodles an additional 2-4 minutes or until shrimp begins to brown and peppers are al dente (tender-crisp). Remove from heat, toss with tomatoes.

Goal Setting to Achieve Your 2017 Weight Loss Resolution

canstockphoto6677160It’s 11:59pm on December 31st, 2016. Standing in a room full of friends with champagne glass in hand, you feel the buzz of excitement for the possibilities of the New Year ahead. The crowd begins to count down…10, 9, 8, 7, 6, 5, 4, 3, 2, 1…HAPPY NEW YEAR! You find yourself feeling elated and bursting with enthusiasm about everything you’re determined to accomplish in 2017. At the top of that list is the resolution that this will be the year to drop the weight you’ve vowed to lose every New Year for the last ten years.

Chances are that each preceding year’s resolution to lose weight began with equal enthusiasm and determination, but somehow dissolved into the frustration of another failed attempt. According to a study done by Statistic Brain Research Institute, weight loss was the most popular resolution for 2017. Yet, the same study shows that over half of the people who make resolutions break them after just one month! The good news is that 2017 can be the year to break that pattern of failure by changing how you set your goals.

  1. Find your why. Without a reason, a goal lacks the horsepower to persevere when challenges arise. Therefore, it’s essential that you examine the “why” behind your desire for losing weight. Identify how losing weight will ultimately impact your life and how you will feel, both physically and emotionally. Then remain focused on your “why” to power through the inevitable hurdles along the path to your goal.


  1. Make a commitment. Don’t just make a New Year’s resolution, make a commitment to yourself. As a person of integrity, you understand the importance of keeping your commitments so mentally frame your weight loss goal as you would any commitment you might make to family or career.canstockphoto7265961


  1. Make your goal SMART.
    1. Specific – Identify the ideal weight you intend to achieve.
    2. MeasurableDecide how many pounds you want to lose over a period of time.
    3. Assignable – Take ownership of being responsible for your weight loss.
    4. Realistic – Set a healthy and attainable goal. Small steps in the right direction are best for long term success.
    5. Time bound – Determine the date by which you intend to reach your goal weight.


  1. Reward yourself. Set smaller milestones on the way to your larger goal and specify the reward you will receive upon reaching each milestone.


  1. Be accountable. Studies have shown significantly higher success rates when one person is accountable to another for their goals. Find a reliable support system to report your successes and challenges to on a regular basis.


The caring professionals at Medifast Weight Control Centers can help you to set healthy, attainable goals and stick to them! Call today to schedule a complimentary consultation and make 2017 the year that you achieve your resolution to lose weight.

Lemon Greek Salad



  • 14 oz raw, boneless, skinless chicken breast (should yield two 6-oz servings)
  • 1 cup (1 medium) cucumber, chopped
  • 1 cup (1 medium 2-¾” x 2-½”) red or orange bell pepper, chopped
  • 1 cup (2 small 2-2/5”) tomatoes, chopped, sliced, or wedged
  • ¼ cup (10 medium) black or green olives, chopped
  • 2 Tbsp fresh parsley, finely chopped
  • 2 Tbsp red onion, finely chopped
  • 4-5 tsp lemon juice
  • 1 tsp olive oil
  • 1 clove garlic, minced (optional)


Preheat grill to medium-high heat. Place chicken on grill when heated and cook about 5 minutes on each side, or until chicken is thoroughly cooked and no longer pink. Cut chicken into slices. In a serving bowl, combine parsley, olives, and garlic. Whisk in 4 tsp lemon juice and 1 tsp olive oil. Add cucumber, bell pepper, tomato, and onion. Toss to coat ingredients with dressing. Add up to 1 tsp more of lemon juice to taste. Split salad into two servings and place 6 oz chicken on top each salad.

Bruschetta Eggplant w/ tofu




  • 30 oz Mori-Nu® Silken extra-firm tofu*, cut into ½” cubes
  • 1-½ cups raw, unpeeled eggplant, cut into 1” cubes
  • 1 cup (1-2 medium 2-3/5”) plum tomatoes, seeded and chopped
  • ½ cup scallions (3-4 scallions), chopped
  • 2 Tbsp fresh basil leaves, chopped
  • 2 tsp olive oil
  • ¼ tsp garlic powder
  • 1 clove garlic, minced
  • Non-stick cooking spray
  • Dash of salt and/or pepper (optional)

*Tofu can vary significantly in its nutritional content, depending on the type and brand. If you choose to use an alternative tofu, follow these guidelines for your Lean & Green Meal:

  • 250-350 calories total (including all Lean, Green, and Healthy Fat servings)
  • > 10 g fat total (including all Lean, Green, and Healthy Fat servings)
  • < 1250 mg sodium
  • < 15 g total carbohydrate
  • > 25 g protein


Preheat oven to 400° F. Lightly mist a large (or two medium) non-stick baking sheet with non-stick cooking spray until lightly covered. Place eggplant and tofu, well-spaced, in a single layer on baking sheet. Lightly drizzle olive oil over eggplant and tofu. Sprinkle on garlic powder. Bake 7-10 minutes. Flip and bake an additional 7-10 minutes, or until eggplant is tender when tested with fork. In large serving bowl, combine tomatoes, scallions, garlic, and basil. Add eggplant and tofu. Salt and pepper to taste if desired. Toss gently to mix. Serve and enjoy.


Zesty Grilled Vegetables and Mahi Mahi



  • 1 lb (16 oz) raw mahi mahi (should yield two 7-oz cooked servings)
  • 1 cup (1 small) zucchini with peel, sliced
  • 1 cup (1 medium-large 3” x 2-¾”) red bell pepper, sliced
  • 1 cup (1 medium-large 3” x 2-¾”) yellow bell pepper, sliced
  • ¼ cup Newman’s Own® Family Recipe Italian Dressing


Preheat grill to medium heat. Place vegetables in a grill basket. Grill 10 minutes or until al dente (tender-crisp), turning occasionally. Place fish on grill and cook about 4 minutes on each side or until fish flakes easily with a fork. Place vegetables in a large bowl. Add dressing; toss to coat. Split vegetables onto two plates and place one serving of mahi mahi on each plate.