January 2015

Eat Well, Feel Better, Live Fully


Are You Ready For A Transformation?


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Permanent Weight Loss






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Feed Yourself Right and You Can Achieve Anything 

It is the start to another New Year! It's time to set your goals and finally achieve those things you have been talking and dreaming about. On the top of many people's lists are the goals to lose weight, perform better, and feel more fit and energetic in day-to-day living. You know that what you eat (as well as what you choose not to eat) is essential to your ability to perform at your best and reach your weight loss and fitness goals. However, are you aware that what you feed your mind and how you feed others is just as important as the actual foods you eat? It is true. You see, how you feed yourself, in your thoughts, actions, and food, will have a major effect on the way you reach your goals.

This year I challenge you to incorporate all four of the following principles into how you plan to reach your goals.

- Elizabeth 

Your 4 Step Action Plan to Achieve Anything:

1. Feed Your Mind:
2014Start your day with a positive quote or spiritual reading. Do this before you check e-mail, Facebook, or the news. Why? Because what you read and the words you hear influence the way you start your day. If you immediately check on your friends' social statuses as soon as you wake up, it can leave your mind wandering off in other directions, thinking about and comparing yourself to others.

Tune out, turn off, and walk away, when you can, from negative thoughts, comments, and gossip. All of these things start to chip away at the positive things you are working towards. Don't let someone else's negative energy drag you down!

2. Feed Your Body:
  • Eat whole foods that nourish your body.
  • Drink water. (Aim for 1/2 your body weight in ounces.)
  • Eat more foods from the earth, and limit packaged and processed foods.
  • Prepare more meals at home.
  • Cook as a family or with friends.
  • Slow down.
  • Taste and enjoy the food you are fueling yourself with.
3. Feed Your Lifestyle:

Embrace an active lifestyle and find activities to nourish it. Take an evening walk. Plant a vegetable garden. Take an active vacation. Schedule walking, running, or cycling dates with friends and family members instead of traditional lunch dates. Meet up for an evening workout instead of a cocktail.

Do something every day that moves your body one step closer to the goals you want to achieve.

4. Feed Others:

This does not necessarily mean you have to literally feed someone else food (although you could!). But the final step in your plan for success is to find someone else who needs help, and to find it within yourself to feed them with the words of encouragement and support they need to reach their goals. A life changing quote for me was something I read by Zig Ziglar: "You can have everything you want in life as long as you help other people get what they want as well."

Figure out what you want to achieve. Set your plan and work towards achieving it every day. Surround yourself with the tools (and foods) you need for success, and, finally, find someone else who is also working towards a goal (it does not have to be weight loss or fitness related) and encourage and support them. Believe in yourself. Believe in others. You've got this! To a happy and healthy 2015!

 Scripture of the Month


Psalms 63:5 

I will be fully satisfied as with the richest of foods; with singing lips my mouth will praise you. (NIV) 





In This Issue
Whole-Wheat Orzo Salad with Spinach, Grapes & Parmesan


1 cup (220 g) whole-wheat orzo
2 tablespoons (28 ml) extra-virgin olive oil, divided
2 cups (60 g) roughly chopped baby spinach
1 1/4 cups (188 g) halved seedless red grapes
1/2 cup (60 g) diced celery
1/4 cup (30 g) shelled pistachios, chopped once through
1/4 cup (25 g) thinly sliced scallions
1/4 cup (20 g) shaved or thinly sliced Parmesan cheese
2 tablespoons (28 ml) lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Fill a medium saucepan halfway with water and bring to a boil on high heat. Stir in orzo, add 1 pinch of salt, and boil for 8 to 10 minutes until al dente. Drain in a fine colander and pour onto a large plate. Drizzle on 1 tablespoon (15 ml) of oil, separating orzo into sections with a spoon to speed cooling to room temperature.

Toss together in a medium bowl the cooled orzo, remaining tablespoon (15 ml) of oil, spinach, grapes, celery, pistachios, scallions, Parmesan cheese, lemon juice, salt, and pepper. Eat immediately or chill until ready to serve, up to 2 days.

Total prep and cook time: 30 minutes, yield: 4 servings, 1 cup (approx. 223 g) each

Nutrient analysis: per serving: 345 calories; 12 g total fat; 2 g saturated fat; 12 g protein; 51 g carbohydrate; 6 g dietary fiber; 4 mg cholesterol.

Quote of the Month: 

"I do not know anyone who has got to the top without hard work. That is the recipe. It will not always get you to the top, but should get you pretty near."

~ Margaret Thatcher



Weight Loss Transformation!
Weight Loss Transformation! (WLT!) is an online and onsite, faith-based weight loss program. You get: 
  • delicious food plans 
  • lots of healthy eating and living tips
  • peer support 
  • prayers, scriptures and other spiritual growth resources
Weekly weight loss classes classes offered throughout the week. 
Click here for more information: 
www.weightlosstransformation.com or call (855) WLT-9958
Elizabeth M. Madison, ElizabethMadisonNutrition/Weight Loss Transformation, LLC. | 718-276-6037 | elizabeth@weightlosstransformation.com | http://www.weightlosstransformation.com
Office: 219-10 South Conduit Avenue - Lower Level 1
Springfield Gardens, NY 11413