YOUR LIFEBOOK – ELEMENT 13

Healthy Habits

ELEMENT 13 – WHAT GETS MEASURED….GETS DONE!
Element 13 explores the tools needed to assess your progress on your journey to optimal health and wellbeing. The key is to track details and experiences you completed throughout the day, while also applying your learnings to plan for the future. You can easily identify your patterns and behaviors to make corrections early on by tracking these results.

Your LifeBook creates an interactive structure that allows you to fully immerse yourself in what it takes to achieve optimal health. Within Your LifeBook, co-founder and independent OPTAVIA Coach, Dr. Wayne Scott Andersen, includes a daily log template to make it easier to learn and implement those healthy habits. The daily log and checklist are designed to help you and I identify areas for improvement so I can support you in the best way possible Here are some tips to motivate you as you record your progress:

  • Create realistic goals. Drastic change does not happen overnight, which is why it’s important to implement small, healthy habits, and create a realistic timeline to achieve your goals. Remember, it’s a marathon, not a sprint!
  • Reward yourself. Discover what makes you happy that does not involve food, and reward yourself for reaching small milestones along your journey. For example, treat yourself to a movie night after eating five Fuelings and a healthy Lean & Green Meal every day for a week.
  • Ask for support. Your support system can help you handle difficult situations. Find resources, that motivate you to succeed. Reach out to me, and/or the OPTAVIA Community for support and advice on achieving the necessary milestones involved in your journey.
  • Use visuals. Sometimes we need visual reminders to keep us motivated. Find pictures that symbolize experiences, feelings, or even new items you want to have in your life. A vision board, desktop screensaver, or mobile phone background are great ways to keep your goals top of mind!

In addition to the daily log, it is important to track your weekly and monthly progress. The weekly tracker in Your LifeBook allows you to measure trends without overanalyzing daily results. In comparison, the monthly tracker allows you to see the progress and transformation you’ve made throughout the year.

Discuss this Element with me, your independent OPTAVIA Coach, and let’s make a plan to start tracking your progress today!

YOUR PATH TO A HEALTHY WEIGHT – ELEMENT 06

Healthy Habits
The first five elements in Your LifeBook set you up to develop a clear understanding of your current health and to identify your motivation.

This week, we will explore how improving weight management contributes to creating overall health and wellbeing. An important first step is assessing the current phase of your weight management. Here are two different measurements to use to evaluate yourself:

  • Body mass index (BMI). BMI is a measure of body fat based on your height and weight. When combined with your waist circumference, it determines if you are at a healthy weight.
  • Waist circumference. Waist circumference allows us to evaluate organ fat accumulation and indicates if extra fat poses a health challenge. To measure waist circumference correctly, stand and place a tape measure around your mid-section, just above your hipbone, and measure your waist after exhaling.

Remember that the current state of your weight is exactly that – a phase you move through as you continue to improve your weight management. Try not to get caught up on numbers, such as your weight, BMI and waist circumference. Instead, keep these two key points in mind while working toward a healthy weight:

  • It is more than weight loss. Your primary focus should be on building healthy habits, not the number on the scale. As your independent OPTAVIA Coach, I am here to keep you motivated and cheer you on through every step of your journey.
  • Implement the Habits of Health. Implementing healthy habits makes managing your weight easier, and you will begin to see progress in reaching optimal health and wellbeing. Habits can transform your old actions into new ones that support your long-term health.

Once you develop your path to a healthy weight, you will have the foundation you need to reach your health goals!

Remember, I’ve been in your shoes! Connect with me, your independent OPTAVIA Coach, to formulate a plan on how we can improve your health and wellness together!

STUNNING OFFER TO MOVE US FORWARD TO SUMMER!

Healthy Habits
Well, THIS is a very generous SURPRISE! OPTAVIA is offering special pricing for our fuelings, so I figured you had a right to know!
If you ordered in the past, but haven’t placed an order for more than 180 days, you qualify to receive $75 off of your first order (22-23 boxes ordered through Premier), 30% rewards credit towards your second month (approximately $100 savings, instead of the usual 10%!), 5 free boxes, AND free shipping! This is a total of $196 off your first month and around $100 savings your second month!
Also, all BRAND NEW clients receive the same offer if they have never ordered. If you would like to do this with a friend! Please introduce them to me, and I will assist them to getting healthy!
Offer is good through the 31st of May!
What a good time to do some “Spring cleaning” of our habits…. right before Summer! As you know, OPTAVIA is an amazing plan that provides free coaching support, a community that is fantastic, education to change your life long-term, and structured food plans that are grounded in science from Johns Hopkins and just WORKS! I will show you how to place your order if you were interested in rebooting and brushing up on your Health journey! I am happy to serve you!
Also, please fill out the form below so I can see your goals and we will reach them together! I will be in touch when I receive your health assessment back! Feel free to reach out with any questions!
FORM.JOTFORM.COM
WELL BEING SURVEY – clr/rer

ELEMENT 5 – OPTIMIZING YOUR SURROUNDINGS

Healthy Habits

In Element 04 of Your LifeBook, Building a Healthy Mindset, we examined your relationship with yourself and provided tips for becoming more mindful.

Now that you are prepared to take responsibility for your health, it’s important to understand the dynamics of your relationships and interactions with others, as they play a critical role in finding optimal health and wellbeing.

These tips may help optimize your environment and improve your relationships as you continue your journey:

  • Identify your supporters. Identify the people in your life who continuously support your efforts to reach your health goals. Having like-minded people around is a powerful motivator while on your journey.
  • Know your stressors. Taking some time to identify your stressors is the key to enhancing your environment. Once you recognize a challenging situation, plan your response by making adjustments to reduce your Doing so will prepare you to conquer this difficult moment and allow you to continue being your best self.
  • Be conscious of your surroundings. Understanding how they affect your overall health and wellbeing is critical. One way to raise awareness is to have conversations about them with like-minded individuals such as myself, your independent ;OPTAVIA Coach, or the OPTAVIA Community.
  • Practice patience. Being at peace with the fact that holistic change doesn’t happen overnight is critical (and one of the hardest things to do). However, when you are at ease with slow improvements, and knowing that they will happen, you will feel a weight lifted off your shoulders, while implementing positive changes in your life!

How are you feeling so far on your journey? Please reach out to me, your independent. OPTAVIA Coach, for additional ways to enrich your surroundings and relationships while on your journey to a healthier and happier you.

YIELD: 1 SERVING

PER SERVING: 1 LEANER, 1 HEALTHY FAT, 3 GREEN, 1 CONDIMENT

TOTAL TIME: 20 MINUTES
Ingredients

½ cup curly endive (frisee) or Tuscan kale

½ cup arugula

¼ cup finely shredded red cabbage

¼ cup thinly sliced turnips

2/3 cup low-fat cottage cheese

1 hardboiled egg

¼ tsp ground black pepper

Simple Mustard Vinaigrette

½ tbsp olive oil

¼ tsp cider vinegar

1/8 tsp whole grain or Dijon mustard

Pinch of salt & pepper

 Directions

  1. To make the vinaigrette, whisk together the olive oil, vinegar, mustard, salt & pepper in a medium-sized bowl.
  2. Add the curly endive, arugula, red cabbage, and turnips to the bowl and toss to combine.
  3. Top salad with cottage cheese and hardboiled egg, then season with pepper.

Tip: You may use ¾ tablespoons of a low-carb honey mustard salad dressing, like Wishbone Sweet & Spicy Honey Mustard Dressing, in place of the simple mustard vinaigrette.
Nutrition Per Serving: 270 calories, 26g protein, 10g carbohydrate and 14g fat

BUILDING A HEALTHY MINDSET – ELEMENT 04

Healthy Habits
In Element 03 of Your LifeBook How Do You Create What You Want?, you identified what’s needed to build new, healthy habits that will help you reach your broader health and wellness goals. In Element 04, we’ll explore the power of self-awareness and the tools for creating a healthy mindset.

While looking inward and evaluating yourself are challenging aspects of your transformation journey, it’s equally important to be mindful and present in your journey to stay on the right path.

Self-reflection is one of the first steps to becoming self-aware; also, one key to growth. Use these tips when practicing mindfulness:

  • Hold yourself accountable. You are responsible for your health and wellbeing. While you may be tempted to place blame on someone or a certain situation in your life, the answer almost always comes back to you. But that’s good news because you are the only one with the power to evaluate your current health state and evaluate where you want to go next.
  • Assess your mindset. What type of mindset do you have? A negative one is closed, defensive, and self-righteous; a positive or growth mindset is open, curious, and thirsting for more. Assess your current state of mind, but in truth, so you can make the necessary adjustments needed to boost your success.
  • Empower yourself. You are responsible for what happens next on your journey to optimal health and wellbeing. You are the author of your new story. Obstacles aren’t a bad thing! Those that you face will help you improve and empower yourself along the way.

In the meantime, please reach out to me, your independent OPTAVIA Coach, about my experience building a healthy mindset on your journey to Lifelong Transformation, One Healthy Habit at a Time.

 

YIELD: 4 SERVINGS

PER SERVING: 1 LEAN, 3 GREEN, 1 CONDIMENT

TOTAL TIME: 60 MINUTES
Ingredients

3 cups halved or diced canned green chile peppers

3 cups frozen spinach, thawed

1½ cups reduced-fat shredded cheddar cheese, divided

1½ cups reduced-fat shredded Monterey jack, divided

2 tsp dried oregano (Mexican oregano, preferably)

½ tsp garlic powder

3 large eggs, beaten

3 tbsp fresh cilantro for garnishing (optional)

 Directions

  1. Preheat oven to 350⁰F.
  2. Using a clean kitchen towel or your hands, thoroughly ring out all moisture from the thawed spinach.
  3. In a clean bowl, combine the spinach, 1¼ cup of each cheese (cheddar and Monterey jack), oregano, garlic powder, and eggs.
  4. Using a 9×9-inch casserole dish, place half of the chile peppers on the bottom. Pour half of the cheese-egg mixture over the peppers and repeat using the remaining peppers and cheese-egg mixture.
  5. Place the casserole in the preheated oven and bake for 25 minutes. Sprinkle the remaining cheese on top (¼ cup of cheddar + ¼ cup of Monterey jack) and continue to bake for 5 to 10 minutes until the cheese has melted and the casserole is heated through.
  6. Remove the casserole from the oven and allow it to rest for 10 minutes.
  7. Top with cilantro and divide into 4 equal portions. Serve hot
Nutrition Per Serving: 360 calories, 31g protein, 14g carb, 20g fat
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