Thursday, March 20, 2014

Taking a step back

I just wanted to post here that I am not accepting new clients at this time. I wish I could, I just don't think it would be fair to any potential new clients to take them on.

This is why:

That's right! I'm an author and have my debut novel coming out on April 29th from Swoon Romance! The second novel in the series is due in a month, so I'm kinda scrambling around like a chicken with my head cut off right now! 

(You can check it out here:

Tuesday, January 14, 2014

A Tribute to Staying On Plan 100%

So I'm in the final leg of my weight loss journey, with just six pounds to my goal now. I've been a bit lax lately with the condiments and measuring my lean and green meal, and my scale was getting pretty comfortable where it was.

I was sick of seeing that number and decided to reassess my goals and focus on the plan mechanics so I can get to goal and go on transition and maintenance. Within 24 hours of getting back on plan 100%, I'm down almost five pounds, which is testament to how well the plan works, IF YOU FOLLOW IT TO THE LETTER!

Now I'm at 128 pounds down (and a BMI of 23.9!), and still can't believe how close I am to goal. I put a copy of my before and "almost" after on my fridge to remind myself of how far I've come and how close I am to getting to where I want to be. It's a great reminder when I'm tempted to have that extra optional snack. You might've seen this pic before, but I just can't stop staring. Seeing it in full color instead of just "knowing" I've lost almost 130 pounds is such a powerful motivator to keep going and never go back to the before picture!

I had discovered a trigger food in peanut butter powder and almonds and had completely eliminated them for a while. This week I decided to give them another go with the mindset that I DO want these things when I get to maintenance, and I HAVE to learn to control myself. If I can't control myself, I won't be allowed to have them. And guess what? I've had NO problem with having them in the house. I've been able to have my allotted amount for the day without having to go back for thirds, and fourths. Just having the mindset that I KNOW they are there, but I WILL NOT let them control me seems to have helped.

Being so close to Maintenace, I've started studying the T&M guides and have figured out my caloric intake for once I get there. I'm pretty confident that I will ALWAYS track my calories, because being aware of what I'm putting in my body will help keep me on track and not put the weight back on, which is SO important. Reading through the Medifast message boards, there are lots of people who were successful on Medifast/TSFL but put the weight back on and are back for a second round. What did they attribute their "failure" to? NOT doing transition and maintenance and going back to their old eating habits.

I know that this is a lifestyle change and I can't go back to how I was eating before starting this process. I will eat whole foods. Nothing processed, no white flour or sugar. I envision Maintenance, at least for me, as lots of fruits and veggies, lean meat and low fat dairy and only whole grains. Being on Medifast this long has completely re-booted my system. This is my chance to start fresh. Truth be told, I'm scared. Medifast is comfortable. Medifast is easy. And it WORKS. Once I'm on maintenance, now I have to be the one making the calorie decisions. But I'm confident that I've been taught the tools I need to be successful.

Here's to the next 6 pounds! I'll post another "after" pic when I get there!

Peanutbutter Cup Shake

Holy YUM.

I've got all this hot chocolate to use, and I normally make coffee and throw the hot chocolate in there. But for some reason lately it seems to have an odd aftertaste. Like protein powder or something that I'm just not digging.

So I'm staring at my packet of Hot Chocolate mix for my evening meal, groaning at the thought of using it as coffee/mocha yet again. Then it hit me... Make a shake. And then it hit me even harder... Peanut butter cup shake!

1 packet Medifast Hot Chocolate
1 Tbsp PB2 powder
6 ice cubes
2-4 ounces of water, depending on how thick you want your shake

Blend the ice in a personal blender until all chunks are gone. Add water, hot chocolate and peanut butter powder and blend until smooth.

Servings: 1
1 Medifast meal and 1/2 optional snack

Saturday, January 4, 2014

Medifast "French Toast" Sticks

Okay - so the term "French Toast" is a little deceiving. French toast is usually slices of bread dipped in egg and browned in a pan. While you technically COULD do this with the slices, I didn't want to add more egg than a condiment worth, so I decided to consume as-is. And they were a fantastic, different treat that I will absolutely try again! But, if you prefer a more french-toasty french toast stick, feel free to dip them in egg beaters and brown 'em up! I'm sure they'd be even yummier!

Medifast "French Toast" sticks

1 package Medifast Pancakes (Any flavor - I used Spiced Pancakes)
1/4 c liquid egg whites (I use Kirkland brand - 1/4 c=25 calories and <1 carb)

Optional: Walden Farms Pancake Syrup

In a rectangular bowl, gently whisk together 1/4 cup liquid egg whites with one package of Medifast pancakes until combined. There will still be a few lumps. This is normal.

Microwave for 2 minutes, monitoring carefully to avoid boiling over. Allow to cool for 1 minute, remove from bowl. Slice into sticks. Serve with your choice of syrup.

Medifast calculations: 1 Medifast Meal, 1 condiment.
(Calculations do not include syrup.)

Monday, December 30, 2013


I know it's been a LONG time since I've updated the blog. I apologize for that. I've been insanely busy lately, what with having a book coming out in April! BURN ME, my romantic suspense novel, was picked up by Swoon Romance! *Snoopy dance*

Anyway, with everything happening on the publishing side of my life, I have let this blog stagnate. Not because I've fallen off the Take Shape for Life/Medifast wagon, but because I've been so busy between the publishing side of my life and life in general. Who knew kids took a lot of work! ;)

Weight loss update: I hit a healthy BMI last week, hitting my initial goal weight and blowing that out of the water. I've lost 123 lbs since March, with around 10 more to go. I might go for another 10 once I've gotten this last 10 off. Here's an updated progress pic (taken today!). The before pics make me a little nauseous to look at, but if they help inspire others to make healthy changes in their lives, it's worth it!

Trigger foods: I've found as I near goal that I've got a few trigger foods that cause me to binge: peanut powder and almonds. Both of which I just can't seem to stop once I've had just a little. Not sure why this is just NOW rearing it's ugly head, since I've been using both throughout my journey, but I'm trying to nip it in the bud by avoiding having either in the house. I had hoped that losing weight would cure any binging issues I had (I had the tendency to eat until something was gone, just because it was there). I've learned that I'm an emotional eater, and tend to want to eat when I'm stressed. The holidays were a bit stressful this year and that's how I discovered the trigger items. Just being conscious of the fact that I AM an emotional eater seems to help me identify the binge trigger before it happens and find other ways to distract myself (including popping a piece of sugar free gum when I feel extra stressed). 

Recipes: I've got quite a few recipes to post, just not enough time to post them! But, I promise I will post some new recipes soon!! If you're looking for some inspiration for your own L&G meals, check out my Pinterest L&G idea board. The recipes are NOT Medifast approved or confirmed on-plan, but can give you ideas on what to make with some modifications for your L&G's to stay on plan!

Health Coaching: I'm absolutely loving helping others find their path to health using TSFL! I'm actively accepting clients, so if you're looking for a health coach, check out my website at

Tuesday, August 13, 2013

Heaven in a Brownie Tray

This is definitely a "once in a while" treat, since it uses up one MF meal, one condiment AND one optional snack, but it's SO worth it. You could easily cut out one of the two toppings, (i.e. JUST peanut butter or just cream cheese) and still have this decadent treat, but the combo of the two together is to die for. :) Enjoy!

1 Medifast Brownie Mix
3 tbsp water
1 wedge Laughing Cow Light cream cheese
2 tbsp PB2 Peanut butter powder
1 tbsp water

Mix the brownie mix with 3 tbsp water. Microwave 1 minute 30 seconds. Cut one wedge of Laughing Cow Light cream cheese into small slices. Place cream cheese slices on top of baked brownie. Spread around lightly. (If you're too rough, the brownie will pull up instead of the cream cheese spreading). In a small bowl, mix together 2 tbsp PB2 peanut butter powder with 1 tbsp of water. Adjust water to your desired consistancy. Spread the peanut butter over the cream cheese layer. The result can either be eaten warm, or frozen first.

Medifast calcs: 1 Medifast Meal, 1 healthy fat serving, 1 optional snack

Monday, August 12, 2013

85 lbs down!

If you follow my writing, you'll already know that I've signed a book deal for my romantic suspense, BURN ME, which will be out in January, 2014 from Swoon Romance!

Anyway, I had to take some author photos for the publisher/etc and thought I should share them here, because I STILL can't believe how much different I look! 

Photo copyright 2013 Shelley Watters.
Any unauthorized use will be prosecuted to the full extent of the law.