All posts by newhealthyyou

Common Sense Tips for Managing Portions

Join this week’s Habits of Health® Webinar, Your LifeBook—Element 09: Understand the value, timing, and purpose of eating Fuelings to achieve optimal health on Wednesday, October 9th  at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coach Kat Fuller.
HOW TO CONNECT:
Please click the link below to join the webinar:
https://zoom.us/j/113312513

Or iPhone one-tap (US Toll):
+1(646)558.8656

Or Dial (US Toll):
+1(646)558.8656

And Enter the Pin: 113312513#

Whether you are looking to achieve or maintain a healthy weight, eating the right amount of food is just as important as what you eat. The terms “portion size” and “serving size” are sometimes used interchangeably, but they are actually different. Portion size refers to the amount you eat in one setting while serving size is the recommended amount of food you should eat.

Although you may be eating healthy foods, it is important to still practice portion control. Use these tips to keep your portions in check:

  • Drink water. Dehydration can be mistaken for hunger. Have a glass of water before your meal to help you feel fuller and prevent overeating.
  • Fill your plate with green veggies. Fill up your plate with green vegetables that are low in calories and rich in nutrients.
  • Eat slowly. Eating quickly can prevent your brain from processing that you are full. Take your time when eating a meal. Savor each bite so your body is able to recognize those important hunger and fullness cues.
  • Track your food. Keep track of your meals and portion sizes in your Habits of Health® App to effectively manage your portions. By using the App, you’ll have record of exactly what you’re eating.

Ask me, your OPTAVIA Coach, about other ways to keep your portions in control during your journey to Lifelong Transformation, One Healthy Habit at a Time®.

TIPS FOR HEALTHY EATING

Healthy eating is an important component of living a healthy lifestyle. The key to healthy eating is to make it enjoyable and easy. Rather than making big changes that can be overwhelming, start by making smaller changes that will stick and become healthy habits. Here are some tips for healthy eating:

  • Plan your meals. Planning your meals ahead of time decreases your chance of making unhealthy choices when you’re hungry. Plan your five Fuelings the night before and pack them so you’re ready to go!
  • Cook at home. Cooking your lean and green meals at home instead of eating out is not only easier on your budget. By preparing your own meals, you’ll know exactly what’s in it and won’t have to worry about unhealthy ingredients. Cook extra servings for healthy leftovers for the next day.
  • Eat slowly. How quickly you eat influences how much you eat. It can take your brain about 20 minutes to receive messages that you’re hungry or full. Eating slowly gives your brain time to process that you are full.
  • Use a smaller plate. The size of your plate can influence how much you eat. Using a smaller plate can make your portions look larger and make your brain feel that you’re eating more.
  • Shop with a list. Knowing exactly what you need to get from the grocery store reduces your chance of impulse buying. By sticking to your list, you will make more nutritious selections. Shop around the perimeter of the grocery store for healthier options, such as fresh produce and lean protein.

Ask me, your OPTAVIA Coach, for other healthy eating tips on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

TIPS FOR SELF-IMPROVEMENT

Everyone has areas where they can improve. With one small change, what seemed impossible can become a reality, but it doesn’t happen overnight. Self-improvement is a lifelong journey and you can always be a better version of yourself. Refocus your efforts by trying these tips to improve yourself:

  • Practice positive affirmations. Positive self-talk can calm you down and control stress. Speaking to yourself in a positive way can help create a positive growth mindset. Instead of saying, “I can’t do this”, try “I can handle this by taking one step at a time.”
  • Create an action plan. Write down the steps to your goals and put them in a place where you will see them regularly, like a vision board or your screensaver background. That way, you’ll have a constant reminder of what you’re working toward. Take your daily organization to the next level by creating an action plan or to-do list. A complete list is includes what you have to do, how you have to do it, and how long it should take.
  • Identify your blind spots. Spend a day with yourself and list your triggers, strengths, and weaknesses without bias. Underneath each one, write down why you placed each trait or response in each category. This is another way of building of self-awareness and monitoring your growth.
  • Manage your time. Managing time isn’t about squeezing as many tasks into your day as possible. When you understand how you use your time, you are able to work smarter, not harder. Identify areas where you may be spending too much time such as your smartphone or watching too much television. Another way to manage your time is to dedicate sufficient time to your most important task first and devote the appropriate amount of attention.

Season is Changing… Healthy Habits for Shorter Days

The last five elements have set you up with a clear understanding of where you are currently in terms of your health and identifying your motivation. Now we’ll explore how improving weight management is a byproduct of a simple approach to creating overall health and wellbeing. First, you’ll need to assess the current phase of your weight management. There are three different measurements to evaluate your current phase in your weight management: body mass index, waist circumference, and body fat.

  • Body mass index (BMI). BMI is a measure of body fat based on height and weight. When combined with your waist circumference, it determines if you’re 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 correctly measure waist circumference, stand and place a tape measure around your middle, just above your hip bone, and measure your waist after exhaling.
  • Body fat. Tracking body fat helps you determine if you are in fact losing fat and not muscle. OPTAVIA’s Programs are designed to minimize muscle loss.

The current state of your weight is exactly that—a phase that you will move through as you continue to improve your weight management. Don’t get caught up on numbers of your weight, BMI, and body fat percentage. Instead, keep these three key points in mind when working toward a healthy weight:

  1. It’s more than weight loss. Your focus should be on building health and wellbeing. These lifestyle changes will motivate you each day.
  2. Use structural tension. Use structural tension to help you transition from your current weight to your desired weight. This will determine the actions you need to take to make this a reality.
  3. Implement the Habits of Health. Your healthy weight will derive from implementing new healthy habits that will make managing your weight much easier. Unlike willpower, habits transform your old actions into new choices that support your long-term health.

Ask me, your OPTAVIA Coach, about other tips to improve your weight management on your journey to Lifelong Transformation, One Healthy Habit at a Time® and stay tuned for next week’s newsletter featuring Element 07 of Your LifeBook in the new Habits of Health Transformational System—creating a new leptogenic world.

Still need to order your NEW Habits of Health® Transformational System? Let’s connect today!

Join this week’s Habits of Health® Webinar, Your LifeBook—Element 06 on Wednesday, September 18th  at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coach Amber Smithson.
HOW TO CONNECT:
Please click the link below to join the webinar:
https://zoom.us/j/113312513

Or iPhone one-tap (US Toll):
+1(646)558.8656

Or Dial (US Toll):
+1(646)558.8656

And Enter the Pin: 113312513#

Now that the days are getting shorter, you may be tempted to stay indoors and hibernate, which can stall your progress toward reaching your health goals. Don’t let this get in the way of your transformation! Here are some ways to stay on track and maintain your healthy habits:

  • Get some sun. As the days become shorter and darker earlier, we get less time in the sun. Supplement with either Vitamin D or make sure that you spend some time outside. Vitamin D can boost your mood and immune system.
  • Prepare for flu season.  Build up your immune system by taking vitamins and stock up on hand sanitizer. Practicing healthy sleep habits can help keep the common cold away from you and your family.
  • Maintain your Habits of Motion. Just because the weather is changing that doesn’t mean that you can’t continue your healthy habits of motion. Take your habit inside or layer up and continue to stay in motion.
  • Take time for yourself. This time of the year can be hectic and overwhelming, so it’s important to take time for yourself when you can. It can be as simple as journaling for an hour each day or reading each night uninterrupted.

Ask me, your OPTAVIA Coach, about other ways to practice healthy habits this season on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

PER SERVING: 1 LEANER | 3 GREEN | 1 HEALTHY FAT| 2 CONDIMENTS

YIELD: 4 SERVINGS

TOTAL TIME: 60 MINUTES

Ingredients

For Spaghetti Squash Hash Browns:

1 large spaghetti squash

1 cup chopped scallions

½ tsp garlic powder

3 eggs

¼ tsp salt

½ tsp pepper

2 tsp olive oil

4 oz shredded, low-fat cheddar cheese

For Maple Turkey Sausage Patties:

½ tsp dried sage

¼ tsp dried thyme

¼ tsp rosemary

¼ tsp nutmeg

¼ tsp salt

¼ tsp ground pepper

2 Tbsp sugar-free maple syrup

1 lb 95-97% lean ground turkey

2 tsp olive oil

Directions

  1. Prepare the spaghetti squash. Cut in half, and remove seeds and stringy pulp.
  2. Place each spaghetti squash half face down in a microwave-safe baking dish, and fill dish with about one inch of water. Microwave on high for 10 to 15 minutes, until middle is tender and pulls apart easily.
  3. Meanwhile, prepare turkey sausage patties. Combine all seasonings in a bowl. Mix seasonings and syrup into ground turkey with hands. Form turkey mixture into patties, and cook in skillet with olive oil, until cooked through and lightly browned.
  4. Scrape flesh of spaghetti squash with a fork to create spaghetti-like strands, and remove strands from the skin.
  5. Allow squash to cool, and then squeeze the squash strands in your hands a few times over the sink to release excess water.
  6. Combine drained squash strands, scallions, garlic powder, eggs, salt, and pepper in a large bowl.
  7. Cook squash mixture in large skillet with olive oil over medium-high heat, stirring frequently, for 10 to 15 minutes, until golden brown.
  8. Immediately top with the cheddar cheese, and serve with maple turkey sausage patties.
Per Serving: 330 calories | 40g protein | 17g carbohydrate | 13g fat

Visit our OPTAVIA Pinterest page for an extensive assortment library of Lean & Green meals.

A REAL BEGINNING…

You’ve dropped your bad habits, but the urge to do them is still there. This is normal and expected. What can control the urge and even stop it is creating an environment that’s conducive for change. Our environment impacts our habits more than we think and we are often competing against it. Making a conscious effort to control and create your environment can make changing easier. Here are some tips on how to create a conducive environment for change:

  • Create friction. Focus your energy on making it hard to continue bad habits. Move your television out of the bedroom to promote healthy sleep habits. Take another route to work to avoid your favorite coffee shop. Stock the fridge with water to stop yourself from reaching for a soda. When you do this, it makes healthy habits easier to do.
  • Control your environment. Controlling your environment means equipping it with everything you need to succeed in implementing the change that you want. It is more than removing temptations, it’s about replacing habits with new ones. Try setting an alarm on your phone for reminders to for exercise, drink water, and practice mindfulness.
  • Task association. Task association is a way to train your brain to complete a task automatically. Light a scented candle at night while practicing mindfulness. Each time you do, your brain will associate that task with that scent. This can also be practiced in other ways. For example, if you frequently eat at your deskIremove all snacks from near your desk to associate your desk as a place of work, not eating.
  • Healthy support system. All of these tasks are more difficult when you don’t have support. Continue to build your health bubble and promote wellness. When others are aware of the lifestyle that you are leading they will either align themselves with you or be considerate of the efforts that you are trying to make.

Ask me, your OPTAVIA Coach, about other ways to creating conducive environment on your journey to Lifelong Transformation, One Healthy Habit at a Time®.