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If I didn’t enjoy restaurants, cooking and eating as much as I do (and I really do) then maybe I would have never got fat in the first place.  But then again, who’s to say.  In retrospect I knew I was heading in that direction long before the 40 extra pounds plagued my body.  What’s crazy however is I now look back on those days when I was gaining the weight as a time of not fully appreciating food like I do these days.  Sure I lost the weight but never will I lose my passion for good food!  And if there’s anything I’ve learned on this healthy journey it is a tasty lean and green meal is key to both weight loss and weight maintenance. 

The basic guidelines for a lean and green meal while on the 5&1 is 5-7 ounces of lean meat (or protein source for vegetarians) plus a salad and/or vegetables.  Given that most meats are available in a relatively lean form, the possibilities are limitless.  Because I enjoy being in the kitchen, the lean and green meal presents a fun challenge; something akin to the TV show Top Chef.  Furthermore, what I’m looking for is maximum flavor with minimal effort.   

Below is a picture of a recent lean and green meal.  Grilled skirt steak with peppers and onions.  Check out the grill basket!  That thing is gold in my opine and cost only $5.99 at Bed, Bath and Beyond.  It is ideal for grilling vegetables and shrimp among other things.  The recipe for this meal is in our recipe section under “beef” and also under “vegetables”.

Helpful Hint:

• Cook multiple portions of lean and green foods on the weekend so you have some ready to go during those busy week nights.

I will be systematically adding to the Lean and Green recipe section my favorite meals.  If you’ve got a favorite lean and green meal that you want to share just reply with the recipe and a photo if you can.  That would be great.  We will ALL benefit!

Half a year before I lost 37 pounds with Take Shape For Life I had attempted the 5&1 program but it didn’t work for me.  After finding success six months later, however, and then looking back on that first attempt I realized it wasn’t the plan that didn’t work for me but rather it was me that didn’t work the plan.  My unsuccessful experience started the first week of November, 2002, when I quickly lost 5 pounds on the 5&1.  But then I began to waffle and improvise a bit and never really got back into the fat-burning state.  When Thanksgiving arrived (my favorite Holiday), I stashed the remaining Medifast up high in the cupboard and proceeded to gain back my five, plus a few more, over the Holidays.

The reason I believe that I struggled and failed on my first attempt really comes down to the lack of making one very basic and fundamental choice of me wanting to live a healthy lifestyle.

Fundamentally Choosing Health

Choosing to live a healthy lifestyle is one of the best choices you’ll ever make.  You’ll live a longer, healthier, more vibrant and happier life.   But simply making that fundamental choice alone isn’t enough.  To fully support your fundamental choice you’ll need to identify the daily “secondary” choices that lead you directly toward your goal and then make the distinction between these choices and your fundamental choice.  I figured this out the second time around.  What then happened was the focus shifted away from the losing weight aspect (which is the secondary choice) and settled on the fundamental choice of me wanting to live a healthy lifestyle.  Once a fundamental choice is made the weight loss portion of getting healthy becomes reduced to just something needed in order to get what you really want.

How To Make A Fundamental Choice

During the weight loss phase you’ll inevitably be challenged at times.  These challenges will come from your own brain as well as your emotions and these challenges will also come from other people and from unique situations.  By making a fundamental choice to live a healthy lifestyle, you will be arming yourself against any one of these challenges that could possibly—and quite easily—throw you right track, maybe even forever.  Do you want success?

Here’s How: You can make a fundamental choice by simply saying to yourself: “I want to live a healthy lifestyle and I choose to live a healthy lifestyle.”  Then write it down on a piece of paper and keep that piece of paper.  This statement also works as a powerful affirmation that should be used on a daily basis until it sticks.  Say it in the morning when you wake up and say it as often as you can either out loud or in your head.  By writing it down and affirming it regularly you will eventually become what you choose to be.  And most likely it’ll happen much sooner than you expect.  This is how I changed my stars eight years ago.

I can show you how, if you want.  Email me: eric@gohealth.org

The reason I first tried Medifast is because my parents did very well on the plan.  This was back in 2002, and they both lost 36 pounds each to get to a healthy BMI and they looked younger and healthier than ever.  So in 2003 I went on the program and lost 37 pounds to get to a healthy BMI myself. 

Mom and Dad

I am sharing this story with their permission and blessing.  My dad is 71 and mom is a year younger but you’d never know it if you met them.  These are people who worked hard raising four boys but still managed to put away for retirement and now enjoy a comfortable and very dynamic lifestyle.  Dad loves golf, mom is into everything.  They are both very active in church and recently spent 18 months on a mission in DC.  They have plans to do another mission, possibly even overseas.

I believe my parents look as young as they do and are as active as they are because 9 years ago they got to a healthy weight.  They did very, very well on the Medifast plan.

Fast Forward: Nine Years

Weight creep is what it’s called.  Over time, and as we age, the pounds can slowly return—that is, unless we have a plan.  I’m not saying my parents went back to their old ways completely but over time both of them gained nearly half their weight back.  Then some health issues developed, including type 2 diabetes for my dad and high blood pressure for my mom among other weight-related issues.

Early January this year they came to me and asked for help.  Not in some frantic or desperate way, but just “can you help us”.  Yes, I can.  You see, in 2002 there was no Dr. A’s Habits of Health or companion guide Living a Longer Healthier Life.  These books are the “course materials” of Take Shape For Life and provide the structure to develop your life after weight loss. 

But first, let’s get those pounds off…

So we placed both mom and dad a one month’s order and got them the course materials.  They started on Monday January 31^st and allowed me to coach them into the fat-burning state, which only took two days and they started feeling really good.  Good energy levels, low-to-no hunger and losing weight.  These comprise the three markers I’m looking for in my clients.  And I’m happy to say my parents have both been A+ students, doing very well following the program.  Check it out:

After One Week:

Gary Blanchard lost 6 pounds and brought his blood sugars down from a high of 170 to the 80’s!  

Jo Ann Blanchard lost 6 pounds and brought her systolic down from the 150’s to the teens!

After Two Weeks:

Both lost another 3 pounds each and continue to feel great with low-to-no hunger and good energy levels.  They are also reading Dr. A’s Habits of Health and companion guide.  After our weekly call-in last week I pointed out one of my favorite chapters, Chapter 11 “The Science of Healthy Eating and Weight Loss.”

Their Advice:  One hour after our call this week, my mom called me back—knowing I was going to write this—and said to say the reason they have done so well is because they have exactly followed the program and be sure I tell everyone that.  She also wanted to share that the Medifast dark chocolate antioxidant mixed with the cherry pomegranate shake in a blender with a little ice makes “the best” shake for two.  It’ll also work for one person if you put the other half in the refrigerator.

I Love My Mom and Dad

And I want to continue to golf 18 holes with my dad and enjoy my mom’s interest in everything we do.  I love her cooking and now with our new Healthy Family Cookbook, even better.  This summer we have planned a cabin retreat here in Colorado that includes hiking.  And I want them to go on another mission in their 70’s, if that’s what they want to.  How cool is that?

Life is too good for bad health to get in the way.

Thank you mom and dad for letting me share your story, I love you.

When I make a group presentation for Take Shape For Life I like using a graph to show that there are three distinct phases of creating permanent health in your life.  You can see the graph on the “be healthy” page of our website.

The 3 Phases are:

1. Before: In this phase of life we developed some habits and lifestyle patterns that led to an unhealthy state.  For most all of us (I’m included) this meant gaining excess weight.
2. Weight Loss Phase: With Take Shape For Life, we use the Medifast 5&1 plan because it’s the most effective way to lose weight quickly and safely.
3. Habits of Health: A Beslim lifestyle.  After you attain your ideal weight, this is the phase to enjoy good foods and a healthy lifestyle equally.  It’s possible through adopting new habits that become second-nature.

   Recently I read a quote that said:

“Bad habits are easy to adopt but difficult to live with.  Good habits are difficult to adopt but easy to live with” – Brian Tracy

I like this quote a lot because it sums up my own journey.  I started in the “before” phase having some bad habits that over time proved very difficult to live with.  Then I lost 37 pounds on the Medifast 5&1 plan.

That was eight years ago.  Had I stopped at that point and not adopted new habits, I would most likely be back in the “before” phase of life, perhaps going another round with weight loss again this year.

Teach a Man to Fish

As far as I’m concerned, adopting new habits of healthy eating is only as good as the food tastes.  But how does someone adopt new habits of eating after weight loss?  Something I want to share is one of our family’s latest “secret weapons” that will teach you very healthy recipes that are easy to make and absolutely delicious.  How can I say this?  Well…

For more than a decade I’ve been a big fan of “America’s Test Kitchen” including the magazine Cooks Illustrated and also the PBS programming.  This is a group of cooks and food scientists plus various panels of judges, who exhaustively test, review and tweak every recipe they print to give you the best tasting dish possible.  In the past they spared no calorie, no fat gram nor sauce.  Taste was everything! And they were always right on.

Delicious and Healthy

So what happens when these culinary professionals shift their focus to creating dishes that are delicious and also very healthy?  You’ve got:  America’s Test Kitchen Healthy Family Cookbook

We’ve been cooking from this book since Christmas (it was one of my gifts) and have tried enough recipes now that I want to fully endorse it.

What I like most about this book:

n      Each recipe includes full nutritional information per serving

n      The recipes are practically goof-proof with simple instructions

n      Many healthy “makeovers” for classic family favorites

n      Many Delicious recipes that are compliant with the Medifast 5&1 plan!

n      Simple variations that allow you to substitute or improvise according to your family tastes and/or dietary requirements

Remember, adopting new—good—habits isn’t always easy at first but once you get past that initial phase, life is better and easier.  It’s the same thing with learning new healthy recipes.  It might take a little extra work up front to learn how to cook them but after a few times, healthy meals will easily and naturally become part your lifestyle.

Answer: Yes, there is life after weight loss, a very good life.  But if it’s not delicious, it’ll be a real tough go.  So take a little time to learn some new healthy–and delicious–recipes.  And if you are anything like us, you’ll discover family favorite dishes that you actually crave!

Sincerely,

Eric and Joy Blanchard

Certified Health Coaches

Take Shape For Life

After nearly 6 years of coaching more than 2,000 clients on the Take Shape For Life program I have only seen a handful of clients follow protocol without deviation from beginning to end.  When it does happen I’m very impressed but at the same time I know it just isn’t a reality for everyone.  For the majority of us, slips happen.

Slips Happen

I’ll be using the ubiquitous term slip in my weekly today but truth be told I am not fond of the term slip.  It implies you inadvertently or unknowingly made a simple mistake—like tripping on the carpet and falling mouth-first into a pizza then collapsing in pain to the floor as ice cream slides down your throat.  Oops!  The reality is most slips have some type of inkling, premeditation or justification preceding it.  So what I want to say here is get over it.  It’s not about the slips.  And feeling bad or feeling guilty when it does happen will invariably lead you back to the oscillating pattern of yo-yo weight loss and gain.

Creating a Vision of Health

Understanding the difference between losing weight and creating health will change your life.  In the mindset of creating health, slips are viewed as valuable feedback. Conversely, when you indulge regret or indulge other negative feelings about a slip you are engaging in conflict manipulation; which is nothing more than a fancy way of saying that your feelings are getting in the way of what you really want.  You can avoid this by changing the way you think.  Change your thoughts, change your life.

Here is what I believe to be the single, most powerful first step toward attaining your ideal weight once and for all:

Create a solid vision of what you will look like and what you will feel like at your ideal weight. This will increase the likelihood of attaining your goal immeasurably.  If you have not yet created your vision, choose some free time at your earliest convenience to take twenty minutes and quietly visualize what you will look like and what you will feel like at your ideal weight.  Make it personal by giving your vision the details that matter most to you; give it the details that make you smile.  VERY IMPORTANT: write it on paper and—for the most part—keep it to yourself because you never know where the saboteurs are lurking.  Only share your vision and goals with those you know are 100% supportive and encouraging.  Then read and re-read your vision often, especially when times are rough.  When I was on the 5&1 losing 37 pounds I made a practice of seeing and feeling my skinny self as I laid in bed drifting off to sleep at night.  Often I awoke in the morning to this image without even trying. Talk about powerful reinforcement!

Choosing to Slip

If through premeditation, circumstance or justification you do choose to go off plan, look at it for what it is.  You went off plan.  This type of thinking can actually set you free of yourself.  Then you can choose your slips strategically knowing these facts:

– Slips will slow down your weight loss

– You will spend more time and more money on the 5&1 phase when you slip

– Slips lead to increased hunger and cravings

– Compliance is empowering and encouraging, slips are the opposite

– Too many slips will prevent you from fully entering the magical state of “fat burning” where weight loss is rapid and you’ve got energy and you feel good.

– THE BIGGEST RISK OF ALL: one slip could potentially knock you completely off track.  Sadly, I’ve seen it too many times.  The vision gets tucked away and the excuses return.

There is great power in knowing the choice is yours.  You are choosing a new, healthy lifestyle that starts with weight loss.  If you want some help strategizing, please contact me.  I’m as close as a phone call, e-mail or text message.

Thank You for being our client!

Sincerely,

Eric and Joy Blanchard

Certified Health Coaches

Take Shape For Life

720-279-1024

eric@gohealth.org

joy@gohealth.org

Please always order directly from our site: www.eric.tsfl.com or email for assistance.  We can advise you on ordering options and greatest savings.  Thanks!

Originally published in the November 2010 issue of the Healthy Habits e-Newsletter.

Even if you love the holidays, if you’re trying to lose weight and get healthy, those festive gatherings can be a challenge. Winter holidays mean family, friends, and yes, a lot of food.

You may find yourself a little more stressed than usual (even if it’s happy stress), a little short on sleep, and maybe a little more vulnerable to making unhealthy choices.

Does this mean you have to stay home and hide from all the fun? No way! Just like you plan what you’re going to wear, you can anticipate holiday gatherings and think ahead. With a little insight, you can navigate parties and celebrations and enjoy yourself while you stick to the Medifast 5 & 1 Plan.

General holiday helpers
•List your long-range health goals, and re-commit to them.
•Get adequate sleep and relaxation, stress can be a trigger for going off-plan.
•Keep your favorite ready-to-eat Medifast Meals with you, in your car, your purse, or your briefcase so you can eat on schedule wherever you are.
•Choose to make or buy holiday treats that are easier for you to resist. (Hate coconut? Make macaroons.)
•Chew all your food carefully and mindfully.
•Kindly remind friends and family that you’d rather not get food gifts this year. If you receive them, thank the giver and later pass the food on to someone else. “Re-gifting” is okay when it keeps you on plan!
•If you eat something off-plan, just get back on schedule and continue-don’t lose precious time by waiting until tomorrow to start over.
•Pick fun holiday events that aren’t food-centered, such as volunteering, crafts, hayrides, parades, decorating parties, and sporting events.
•Get friends and family involved in healthful activities, such as regular walking, to burn calories and relieve stress.
Practical party tips
•Write down a specific plan of action for each event.
•Eat one of your five Medifast Meals right before you leave so you’re not hungry.
•If it’s potluck, bring a healthy dish that you can enjoy, like a beautiful tray of fresh veggies.
•You can eat your Lean & Green Meal at the event: Fill a small plate with fresh vegetables and add lean protein, such as steamed shrimp or roasted turkey breast.
•When hosting an event, delegate tasks so you’re not overwhelmed with handling food all day.
•After a holiday meal at your home, send leftovers packing with guests so you’re not tempted.
•Volunteer to be a designated driver-it’s a great excuse to avoid calorie-laden alcoholic beverages.
•Stay occupied by enjoying the company of those around you, preferably at a distance from the food.
•Show off your weight loss with a great-looking outfit and let the compliments motivate you to keep up the good work! (Who knows? You may inspire someone else to get healthy too!)
Adjusting your mindset

You may feel like being “on Plan” over the holiday season means you’ll be missing out on your favorite foods. That’s a normal feeling.

Yet once you start seeing results and feeling the effects of healthy weight loss, you’ll learn that supporting your long-range health goals isn’t about deprivation, but about creating health for yourself.

Think of it this way: Rather than giving up holiday sugar and fat, you are giving yourself a wonderful gift for the holidays: vibrant health!