Medical Weight Loss of NEPA

11/03/2025

Fall into better habits-- this season, let the leaves drop, not your goals!

Let us help you lose the inches and watch the number on the scale plummet!

We have Semaglutide (Ozempic & Wegovy) and Tirzepitide (Mounjaro & Zepbound).

Don't be fooled by watered-down online products that don't work!
Call now for your consultation. Now is the time, you can do this!
-Call or text Tracy to schedule-
Text only: 570-220-5252
Call Williamsport: 570-326-0400
Call Kingston: 570-287-1110

10/29/2025

Autumn Salad with Pears

I love a good fall salad with lots of texture and flavors, and this Autumn Salad with sweet pears, crunchy pecans, and Gorgonzola nails it!

Add some grilled chicken or steak for a protein boost!

Ingredients:
For the dressing:
2 tbsp red wine vinegar
1/2 tsp Dijon mustard
1 tsp honey
1/4 tsp salt
fresh ground pepper
3 tbsp olive oil

For the salad:
2 small ripe pears (peeled and diced)
1/4 cup (2 oz) gorgonzola cheese, crumbled
8 oz mixed baby greens (baby spinach, arugula, radicchio, etc.)
1 oz about 20 halves pecans

Instructions
In a small bowl, mix vinegar, mustard, honey, salt and pepper. Whisk in olive oil and blend.

In a salad bowl combine baby greens, pears, gorgonzola cheese and pecans.

When you are ready to serve, add the vinaigrette and toss well. Serve immediately.

Nutrition:

Serving: 1/6th, Calories: 175kcal, Carbohydrates: 12g, Protein: 3g, Fat: 13g, Saturated Fat: 3g, Cholesterol: 7mg, Sodium: 192mg, Fiber: 3g, Sugar: 7g
- WW Points: 5

10/28/2025

10/20/2025

Baked Fish With Asparagus: HCG approved

Ingredients
100 grams (3.5 ounces) white fish
½ red onion, minced
1 clove garlic, minced
3 stalks asparagus
4 tablespoons fresh lemon juice
2 tablespoons caper juice
½ cup vegetable broth
Bread crumbs
Parsley
¼ teaspoon dried dill
Pinch of tarragon
Pinch of salt & pepper

Directions
Layer asparagus and fish in a baking dish; mix spices and broth and add to the baking dish. Sprinkle with crumbs and bake at 350°F for about 20 minutes or until fish is cooked through. Serve topped with cooking sauce, parsley, and garnished with lemon wedges.

10/17/2025

Turkey Meatloaf:

Phase 2 and Lifestyle Approved!

Equipment:
Small Skillet
Loaf Pan

Ingredients:
1/4 cup plus 2 tbsp ketchup
2 tsp Worcestershire sauce
1/2 small onion (minced)
1 tsp olive oil
1.3 lb ground turkey (99% or 93% (I prefer 93))
1/2 cup seasoned whole wheat or gluten-free breadcrumbs
1 large egg
1 tsp marjoram
1 teaspoon kosher salt

Instructions:
Preheat the oven to 350F.

In a small bowl combine 2 tbsp of the ketchup with Worcestershire sauce.

In a small skillet, heat olive oil and onion on low heat until translucent, 3 to 5 minutes, remove from heat.

In a medium bowl combine the turkey, onion, breadcrumbs, egg, 1/4 cup ketchup, salt and marjoram.

Place mixture into a loaf pan or shape into a loaf and place on a baking pan. Spoon sauce on top.

Bake uncovered for 55-60 minutes, remove from oven and let it sit for 5 minutes before slicing.

Notes
calculated with 99% lean turkey
Nutrition

Serving: 1/4, Calories: 260 Calories, Carbohydrates: 14g, Protein: 37g, Fat: 5g

10/07/2025

Tuna Egg Salad- Phase 2 and Lifestyle Approved!!

Tuna Egg Salad is my go-to high-protein lunch when I need something quick – it takes about 15 minutes to make and can be meal prepped ahead.

Ingredients:
2 hard boiled eggs
1 2.6 oz packet light tuna in water
1 tablespoon mayonnaise-- use light or fat free for less calories!
2 tablespoons chopped red onion
salt and pepper (to taste)

Instructions:
Chop the eggs and add them to a bowl with the tuna, mayo and red onion.

Mix to combine and season with salt and pepper to taste.
Eat right out of the bowl with a spoon or piled on a piece of toast, in a wrap, over greens, etc.


Nutrition:
Serving: 1 salad, Calories: 316 Calories, Carbohydrates: 4g, Protein: 30g

10/06/2025

Crunchy Sweet Apple Chicken Salad: HCG Approved

Ingredients:
100 grams (3.5 ounces) chicken cooked and diced
1 apple diced
3 stalks celery diced
3 tablespoons lemon juice
1/8 teaspoon cinnamon
Dash of nutmeg
Dash of cardamom
Dash of salt
Stevia to taste
Wedge of lemon

Directions
Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon and enjoy.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

Phase 2 and Lifestyle Modifications: Add chopped walnuts or raw almonds. Mix in 1 tablespoon of light mayonnaise for a creamier texture.

10/02/2025

Trying to tone up those legs?!

Here is a quick set of exercises you can do from the comfort of your home-- no equipment needed!

09/29/2025

High-Protein Egg White Muffins with Turkey Bacon: Phase 2 and Lifestyle Approved!

Ingredients:
1/2 tablespoon extra virgin olive oil
16 ounce carton egg whites
5.3 ounce container 2% cottage cheese (a little over 1/2 cup)
1/2 teaspoon garlic powder
1/4 teaspoon seasoning salt (like adobo)
1/4 cup chopped shallots or red onion
1/4 cup chopped scallions
1 medium orange or red bell pepper (chopped)
1/2 cup chopped steamed broccoli or frozen
6 slices Applegate uncured turkey bacon (cut in half (from 1 8 oz package))
1/4 cup sharp shredded cheddar cheese
olive oil spray

Instructions:
Preheat the oven to 350F. Spray a nonstick 12 cup muffin tin VERY generously with oil so the eggs don't stick.

Sautéed the shallots, scallions and bell pepper in oil over medium-low heat, cook until tender, 5 to 6 minutes.

Add the broccoli and cook 1 more minute.

Meanwhile, in a large bowl combine the egg whites, cottage cheese, garlic powder and seasoning salt.

Add the veggies and mix.

Using 12 cup muffin tin, line each cup with a half slice turkey bacon around the edges and pour in the egg mixture, about 1/3 cup each.
Top with the shredded cheese and bake in the center of the oven about 25 minutes, until set.

Nutrition:
Serving: 2 Muffins, Calories: 144 Cal, Carbohydrates: 4.5g, Protein: 20g, Fat: 4.5g