by Hallie Falquet Sovesky

Celebrate National Dance Day the Fit Way

Medifast Dance Day

Grab your dancin’ shoes. Every style of dance incorporates some form of movement making it a great way to be active.

Have you ever thought about which style of dance can make you sweat the most? Here is a list of 13 forms of dance in order from least calories to most calories burned. Get your groove on and celebrate Benefits of Dance Day with Medifast.

Make sure to note that these numbers depend on many factors and are measured to people weighing 120-190 lbs. Remember that an exact number can fluctuate according to weight, muscle mass, intensity and effort.

  1. Ballroom. Slower paced styles burn around 150-220 calories per hour while faster paced versions range from 250-320 calories burned per hour. This form of dance requires agility and endurance when dancing for extended periods of time.
  2. Belly dancing. A lower intensity version of belly dancing can burn around 270-320 calories per hour. High-intensity ab-working versions will burn 290-360.
  3. Folk. The slower version can burn around 250-330 calories while the fast-paced style burns between 310-420. Try wearing a pedometer to gauge how many steps you’ve completed.
  4. Western. The larger and faster the movements, the more calories burned. For this form of dance you can burn anywhere between 290 and 420 calories per hour.
  5. Pole dancing. This graceful form of dance requires a great deal of strength, especially in the upper body. You can burn between 250-350 calories an hour.
  6. Ballet. In addition to having a strong core, increased flexibility and great posture, this form of dance requires a lot of strength and can burn roughly 380-450 calories per hour. This form of dance does well for legs, back, arms and core.
  7. Salsa. Depending on your size, you can burn between 400-480 calories per hour. The fast-paced salsa music provides quick movements and allows you to burn calories fast.
  8. Swing. This form of dance is a great cardio workout. You can burn between 300 and 550 calories in a single hour. This can vary depending on the weight of your partner.
  9. Hip-hop. This form of dance depends on the body weight of the dancer. Lighter bodyweights burn around 370-500 calories per hour, while those weighing ≥180 lbs. can burn up to 610 calories.
  10. Zumba. If the routine is rigorous enough, you can burn roughly 350-650 calories in an hour with this form of dance. This total body workout is a great way to try different styles of dance from around the world.
  11. Break dancing. This form of dance requires strength and endurance. It can burn roughly 400-650 calories an hour. This style involves the dancer lifting his/her body and holding the weight. Therefore, the number of calories burned depends on the weight of the person.
  12. Tap. This form of dance is all about the legs. There can be between 200 and 700 calories burned an hour depending on how vigorous the routine is.
  13. Moshing. This form of dance uses up an incredible amount of energy. And depending on how wild you want to get, you can burn anywhere between 400-750 calories per hour.  Although it may not require as much skill or practice, it still gets the job done.

Celebrate National Dance Day to burn some extra calories while also having a lot of fun! Contact Medifast with any questions or if you would like more information on staying fit and enjoying life while doing it.


by Hallie Falquet Sovesky

Fit&Festive Recipe: Chicken Paella

Medifast Fit&Festive Recipe Chicken Paella

Chicken Paella

Prep time: 15-20 minutes

Cook Time: 30 minutes

Yield: 4 serving. Per serving: 1 Leaner | 3 Green | 2 Condiments | 1 Healthy Fat


3 tsp olive oil, divided

2 lbs raw boneless skinless chicken breast

1 small head cauliflower, cut into small florets

½ cup diced leeks

1 clove garlic, minced

2½ cups low-sodium chicken broth

1 cup diced canned tomatoes

1 medium green bell pepper, thinly sliced

1 medium red bell pepper, thinly sliced

½ tsp turmeric

¼ tsp salt

¼ tsp pepper

½ tsp parsley

¼ tsp saffron

¼ tsp red pepper flakes, or more to taste

10 large green stuffed olives, sliced


1. Preheat oven to 375°F.

2. In an oven-proof skillet, heat two teaspoons of oil on medium-high. Cook chicken breast until internal temperature reaches 165°F. Remove from heat. When cool enough to handle, cut chicken into bite-sized pieces.

3. As the chicken cooks, prepare the cauliflower rice. Place batches of cauliflower florets in a food processor and pulse until rice-shaped pieces form.

4. Heat remaining oil over medium-high. Saute leeks until softened, about three to five minutes. Add the garlic and cook for one additional minute.

5. Mix in chicken, cauliflower rice, and remaining ingredients. Bring to a boil, cover, and transfer dish to oven.

6. Bake until liquid is absorbed, about 30 minutes.


380 calories | 9g fat | 12g carbohydrates | 59g protein


by Hallie Falquet Sovesky

A Healthy Spinach Quiche!

Chef Jason Hisley is back with another amazing healthy recipe from The Front Burner. This is one everyone will love, but especially all you vegetarians out there! Packed with flavor, this quiche is perfect for a Sunday morning brunch with friends and family, or those nights when all you want is breakfast for dinner. Try it out and let us know what you think of this healthy spinach quiche in the comments below.

Spinach Quiche Continue Reading →


by Hallie Falquet Sovesky

Fit&Festive Recipe: Layered Salad

Medifast Fit&Festive Recipe Layered Salad

Layered Salad

Prep time: 15-20 minutes

Yield: 4 servings. Per serving: 1 Leaner | 3 Green | 2 Condiments | 1 Healthy Fat.



4 oz (½ cup) plain, low-fat Greek yogurt

4 tsp extra-virgin olive oil

¼ cup red wine vinegar

1 Tbsp white balsamic vinegar

2 tsp Dijon mustard

Salt and pepper to taste



6 cups mixed greens

5 hard-boiled eggs, peeled and sliced thin

1 cup diced tomatoes

½ cup cucumber, sliced thin

½ cup radishes, sliced thin

1 small yellow bell pepper, chopped

1 small red bell pepper, chopped

6 oz cooked chicken breast*, cut into ¼-inch cubes

4 oz (1 cup) reduced-fat shredded cheddar cheese

*For a vegetarian option, try baked tofu in place of chicken breast.


1. Whisk together salad dressing ingredients in a small bowl, set aside.

2. Place mixed greens in a large clear bowl. Top with layers of egg, tomato, cucumber, radish, peppers, chicken, and cheese.

3. Cover and refrigerate for several hours. Pour dressing over top or serve it on the side.


330 calories | 17g fat | 13g carbohydrates | 31 g protein


by Sumi Tohan, RDN, LDN

Toss Away the “Could Have/Should Haves” Day

Medifast Toss Away Old Clothes

Ready to make a change? Celebrate National Toss Away “Could Have/Should Haves” Day with these tips from Medifast Registered Dietitian, Suman Tohan.

The purpose of this holiday is to write down all the things you wish you had done (your could haves and should haves) and throw them away! That’s right. Toss them.

Living in the past can be debilitating and may prevent you from accomplishing your goals. Look to the future instead. Have a plan, clear your mind, picture the outcome and just do it! Forget those “could haves” and “should haves.” Live in the moment and be here now. Here are three other things you can liberate yourself from when making a positive change:

  1. Ditch the extra clothes. Odds are that there are many extra clothes that either don’t fit you, won’t fit you, or you never wear at all. Shedding these unneeded articles of clothing will do you good. Understand that a key factor in reaching any goal is weeding out the unnecessary. Take this opportunity to lose what you don’t need in order to gain what you do need.
  2. Rid the junk in the kitchen. We eat what is in front of us. The truth is, we have total control of the contents in our kitchens. If you rid the unhealthy food and replace it with delicious and nutritious variants, you will not only feel great but you will look great too.
  3. Eliminate negative activities. In re-evaluating your current state (could be a job, a home, a location, a friend circle), you are able to see what is doing you well and what is hurting you. Replacing negative activities with positive ones will provide you with an oasis of peace and clarity.

Now you can decide what to treasure and what to toss with these simple tips. In losing the bad and welcoming the good, you will be able to focus on the healthy and positive lifestyle that you deserve.

Remember that you are only one person and change is gradual. Sometimes the best way to success is to take your time. Keep your goals realistic and approach each one with a positive attitude. You with surely surprise yourself with what you can achieve.

De-clutter your life by following these simple steps to begin your journey of positive change! What “could haves” and “should haves” will you toss today?


by Hallie Falquet Sovesky

Fit&Festive: Vietnamese Spring Rolls

Fit&Festive Medifast Recipe Vietnamese Spring Rolls

Vietnamese Spring Rolls

Prep time: 15 minutes

Yield: 1 serving. Per serving: 1 Leanest | 3 Green | 2 Condiments | 2 Healthy Fats


Cooking spray

½ cup finely diced brown mushrooms

7 oz cooked, peeled, and deveined baby shrimp, tails removed

1 oz peanuts, chopped fine

2 tsp hot sauce

1 tsp fish sauce

1 Tbsp fresh mint, chopped

¼ cup fresh cilantro, chopped

3-4 medium-size romaine lettuce leaves, cleaned and dry

1 cup fresh mung bean sprouts


1. Spray a skillet lightly with non-stick cooking spray, and sauté mushrooms over medium-high heat until tender. Transfer mushrooms to a medium bowl and allow to cool slightly.

2. Mix pre-cooked shrimp, peanuts, hot sauce, fish sauce, mint, and cilantro in with the mushrooms.

3. Place the lettuce leaves flat on a cutting board. Fill each with a portion of the shrimp mixture, and top with sprouts.

4. Fold the sides of the leaves inward; then roll them tightly to form a spring roll. Secure with toothpicks if desired. Repeat until all lettuce leaves are filled and rolled. Refrigerate until ready to serve.


400 calories | 15g fat | 11g carbohydrates | 56g protein


by Hallie Falquet Sovesky

Shakes, Shakes, Shakes!

Shake your way to health with these three recipes from Chef Jason Hisley of The Front Burner™!

Nothing tastes better than a cold drink on a hot day. That’s why Chef Jason created these deliciously cool and refreshing recipes to help you stay on plan during the hot summer months. Try one out today! Continue Reading →


by Hallie Falquet Sovesky

Fit&Festive Recipe: Jalapeño Poppers Recipe

Jalapeño Poppers Recipe

Medifast Fit&Festive Recipe: Jalapeno Peppers

Prep time: 10 minutes

Cook Time: 20-25 minutes

Yield: 2 servings. Per serving: 1 Leaner | 3 Green | 1½ Condiments


Cooking spray

4 oz 95-97% lean ground beef*

6 whole jalapeno peppers

4 oz (½ cup) low-fat plain Greek yogurt

4 oz (1 cup) shredded reduced-fat sharp cheddar cheese

3 medium scallions, sliced thin

1 large red bell pepper, diced fine

¼ tsp garlic powder

¼ tsp cumin

¼ tsp chili powder

1/8 tsp paprika

*To make vegetarian, substitute beef with 1 cup cooked MorningStar Farms®

Sausage-Style Recipe Crumbles.


1. Preheat oven to 350° F. Lightly grease a baking sheet and set aside.

2. Cook ground beef in a non-stick pan over medium-high heat until done (internal temperature of 160°F). Set aside.

3. Cut jalapeno peppers in half lengthwise. Remove seeds and membrane.

4. Combine beef, yogurt, cheese, scallions, red pepper, and spices in a medium bowl.

5. With a spoon, fill jalapeno pepper halves with cheese mixture.

6. Place the peppers, cut-side up, on the prepared baking sheet. Bake for about 20-25 minutes or until golden brown.

7. Remove from oven and serve immediately.


290 calories | 13g fat | 12g carbohydrates | 32g protein