 |  |  | As you begin your health journey with OPTAVIA and set out to reach your optimal weight and make living a healthy lifestyle second nature, it may be tempting to increase fruit intake while on plan and implement heavy exercise from the start. However, it’s important to follow the guidelines in Element 12 of Your LifeBook. In this element, Co-founder and independent OPTAVIA Coach Dr. Wayne Scott Andersen addresses why limiting specific fruits and slowly introducing an exercise routine during this initial phase of your journey is important: - Most fruits have a relatively high glycemic index and deliver a high carbohydrate load, which can take you out of a fat-burning state. But this is just for the initial portion of your journey! Fruit will be reintroduced after the weight loss phase to help you maintain a healthy weight.
- During the first 2-3 weeks on plan, your body enters a gentle fat-burning state.As it switches fuel sources, using fat as its primary energy source, you may incorporate mild to moderate exercise as your body adjusts. Over the following few weeks, you can add more activity to increase your healthy motion.
In addition to the points above, use this checklist as you work toward reaching a healthy weight: - Utilize Your LifeBook.Your LifeBook is a tool to support your transformation, filled with resources designed to help you be successful! Utilize the tracking sheets and exercises to track your progress to optimal health.
- Eat every 2-3 hours. Eating every 2-3 hours allows carbohydrates and protein to be spaced evenly throughout the day. Your body can better regulate blood sugar levels and support weight loss when you maintain a regular meal schedule. Plan your Fuelings and Lean & Green Meal(s) for the next day in advance, making it easier to adhere to a schedule. Check the OPTAVIA app for hundreds of plan-approved recipes.
- Get plenty of rest. During the first few days of fat burn, you may feel slightly tired as your body adjusts. Make sure you practice healthy sleeping habits, such as getting at least eight hours of sleep in a comfortable environment, without electronics, TV or other distractors.
- Drink water. We recommend drinking at least 64 oz. of water* each day to stay hydrated. Opting for water instead of other beverages reduces calorie and sugar intake.
Connect with me, to discuss how we can partner to define eating strategies that will lead you to a life of optimal health and wellbeing. |
*Consult with your healthcare provider prior to changing the amount of water you drink as it can affect certain health conditions and medications. |
|  | Check out Dr. A’s Element Stories here! |
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|  | June is Men's Health Month, and this month is all about empowering men with the tools and community support necessary for achieving optimal wellbeing, tailored to the unique health challenges and needs men face. OPTAVIA is dedicated to supporting the lifelong transformation of men everywhere year-round, helping them to make a healthy lifestyle second nature. Men's Health Month serves as an important reminder for men to take control of their health and to raise awareness of preventable health problems. The American Journal of Men's Health (2020) discusses the barriers men face in seeking healthcare and highlights idea that men are less likely to seek healthcare advice and are more at risk for serious health issues, like cardiovascular disease, lung cancer and depression. This June and beyond, we aim to shift these statistics by focusing on proactive health management. The OPTAVIA approach to health is holistic and goes beyond dietary changes. Our comprehensive lifestyle plans are designed not just to manage weight, but also to help establish and maintain healthy habits. In honor of Men’s Health Month, here’s an inspiring transformation story of one of one incredible independent OPTAVIA Coach Eric Robbins – husband, father and American Ninja Warrior. |  | This Men’s Health Month, commit to your wellbeing and let OPTAVIA be your guide to optimal health with our supportive community, scientifically designed nutrition and personal coaching. |
|  | YIELD: SERVES 4 PER SERVING: 1 LEANEST, 3 GREEN, 3 CONDIMENTS, 2 HEALTHY FATS TOTAL TIME: 30 MINUTES | Ingredients ¼ cup light cream cheese 3 large eggs, beaten 6 tbsp shredded coconut, unsweetened, toasted 3 tbsp almond flour 2 tbsp chives, chopped ½ packet calorie-free sweetener, divided 21 oz. cooked shrimp, chopped Cooking spray 4 tbsp canned coconut milk 1½ tsp lime juice 2 cups shredded red or green cabbage 1 cup thinly julienned cucumber 1 cup julienned red bell pepper ½ cup thinly julienned radishes ½ cup sliced scallions ¼ cup chopped cilantro 1 tbsp chopped fresh mint 4 medium butter or Boston bibb lettuce leaves | Directions - In a mixing bowl, beat the cream cheese with a spatula or wooden spoon until smooth. Whisk in the beaten eggs until thoroughly combined.
- Stir in the shredded coconut, almond flour, chives and ¼ teaspoon calorie free sweetener. Add the chopped shrimp and toss to combine.
- Preheat a waffle iron and spray both sides with cooking spray.
- Put an adequate amount of the coconut shrimp mixture in your waffle iron (the amount may vary depending on the waffle iron's size), and cook until golden brown, about 10 minutes.
- Once done, remove the waffles and place on a wire rack.
- Repeat until the mixture is used up.
- In a small bowl, combine the coconut milk, lime juice and ⅛ teaspoon of the calorie free sweetener. Chill until ready to serve.
- Combine the cabbage, cucumber, red bell pepper, radish, scallions, chopped cilantro and chopped mint.
- To serve, divide coconut shrimp waffles among plates. Place a lettuce cup on each plate, and fill each with a quarter of the vegetables (about 1⅓ cup per serving). Drizzle with 1 tablespoon of the coconut dressing and serve.
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| Nutrition Per Serving: 380 calories, 16g fat, 14g carbohydrate, 46g protein Discover other plan-approved Lean & Green recipes in the OPTAVIA App. | Download the OPTAVIA App today!    |
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|  | The First Yes After hearing people discuss their lives before OPTAVIA, sharing moments where they felt stuck, Troy recognized he felt stuck too. He seemingly lived out loud at work and at home as a devoted husband and father, though he was not happy with himself. “I was dying on the inside in terms of addressing the growing problems with myself. I watched others taking control of their health, even my own wife, and I wanted it so bad”. In the Fall of 2021, Troy decided it was time to start living his best life. He joined OPTAVIA, and started replacing bad habits with healthy ones, eventually reaching an optimal weight. “I haven't just lost weight and gotten healthier; I have become a greater version of myself. OPTAVIA has impacted my entire world.” One of the best rewards to come out of Troy’s health journey was his decision to become an independent OPTAVIA Coach alongside his wife. “We have helped diverse groups of people, and the common thread that has connected me to my Clients is the commitment of a healthy future we strive to maintain.” In addition to helping his Clients make a healthy lifestyle second nature, Troy shares his transformation story every chance he gets — attending and hosting healthy events, speaking on zooms, and celebrating friends, family and clients through each milestone. “I've experienced the reward of having a Community of people who cheer you on, support you and celebrate your growth.” Troy often reflects on the humble beginnings of his journey and wonders where he’d be today if hadn't said yes to OPTAVIA, yes to himself and yes to a healthy future. |
*Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks. |
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