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.






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)


  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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