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After you’ve reached your weight goal, the next step is maintaining your optimal weight by incorporating EAT, or Exercise Activity Thermogenesis. In Chapter 16 of Dr. A’s Habits of Health®, Dr. Wayne Scott Andersen suggests dedicating thirty minutes a day to moderate activity. By adding EAT to your NEAT (Non-Exercise Activity Thermogenesis), you’re on the fast track to achieving the Goals of Dr. A’s Habits of Motion: increasing energy expenditure, optimizing cardiovascular health, and building strong musculoskeletal health.

It’s best to start slowly when you’re ready to begin your exercise routine. Dr. A recommends a walking workout five days a week for the first month. Here are some tips to boost your walk and maximize EAT during this phase:

  • Lean forward. Leaning forward slightly helps to increase momentum, pace, and intensity.
  • Tighten and flex. Tighten your abdominal muscles and flex your toes to engage your leg muscles, increase speed, and burn more calories.
  • Swing your arms. Bend your elbows sat a ninety degree angle and relax your shoulders while swinging your arms for a more energetic stride. Even though this may look silly or exaggerated, it will help speed up your pace and burn more calories.
  • Count your steps. Use a pedometer or tracking device to note the number of steps you take during your workout.
  • Listen to music. An up-tempo beat can help focus your attention on your workout and lift your mood.

Dr. A recommends an EAT Walking Program goal of 20,000 steps per week (in addition to the steps you’re taking with NEAT). Once you’ve accomplished this goal, try increasing your cardio fitness by carrying lightweight dumbbells or wearing a weighted vest.

Ask me, your OPTAVIA Coach, for additional healthy motion tips on your journey to Lifelong Transformation, One Healthy Habit at a Time™.

Join this week’s Habits of Health® Webinar, Exercise, on Wednesday, May 29th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Certified OPTAVIA Coach, Casey Mitzel.

Please click the link below to join the webinar:

Or iPhone one-tap (US Toll):

Or Dial (US Toll):

And Enter the Pin: 113312513#

Memorial Day marks the unofficial start to summer and with warmer weather comes longer days, plenty of sun, and outdoor barbeques. While hamburgers and hot dogs are signature staples for the grill, there are plenty of vegetables that taste amazing with a smoky char. Here are some vegetables that are great for grilling and perfect for your backyard lean and green meals:

  • Portobello mushrooms. Portobellos pack a lot of flavor, are easy to marinate, and are the perfect substitute for a meat patty. They also have a meaty texture and absorb marinades well. Try a balsamic-flavored marinade to bring out the mushrooms’ earthy flavors.
  • Zucchini. Grilling zucchini brings out its natural sweet flavors. You can cut in half or in spears directly on the grill, or you can cut them into chunks and grill them on skewers or in foil packets.
  • Asparagus. Thick asparagus spears work best for grilling; thin spears can fall through the grates and dry out before you get a good char. To get it crispy on the outside and tender on the inside, grill the spears on the grates directly over high heat.
  • Green beans. Grilled green beans are crunchy, tender, and smoky with crisp edges. Simply toss them in an even layer and let them sizzle. Make sure to place some heavy duty aluminum foil over the grates to prevent them from falling.
  • Broccolini. Whole broccoli doesn’t work quite so well on the grill since it’s not flat enough, but broccolini is perfect! Grill the broccolini spears until the color intensifies to bring out its flavors.
  • Eggplant. Enjoy grilled eggplant on it on its own or use it as a substitute for a meat patty. Like mushrooms, eggplant absorbs spices and marinades very well, making them extremely versatile.

1 Leaner | 3 Green | 2 Condiment | 1 Healthy Fat

Yield: 4 servings, (5 – 6 bites per serving)

Total Time: 45 minutes


6 cups steam-in-bag frozen broccoli 

¼ cup thinly sliced scallions

4 large eggs

2 cups 1% cottage cheese

1 ¼ cup shredded, moderate-fat mozzarella cheese

¼ cup parmesan cheese

2 tsp olive oil

1 teaspoons garlic powder

1/4 teaspoon salt

Cooking Spray


  1. Preheat oven to 375° F.
  2. Cook broccoli according to package directions.
  3. Once cooled, add broccoli to food processor and blend until finely chopped. Add scallions, eggs, cottage cheese, mozzarella, parmesan, olive oil, garlic, and salt to broccoli, and blend until well combined. 
  4. Scoop mixture into 20 to 24 slots of two, standard-size, lightly-greased muffin tins, and bake for 25 to 30 minutes, until the filling is set and golden brown.

Per Serving: 310 calories | 33g protein | 12g carbohydrate | 15g fat

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

A Lifestyle of Optimal Health

“One of my proudest milestones was when I could wear my wedding ring again after not wearing it for more than 15 years.”

Gail’s transformation started with implementing small, healthy changes to her every day routine.

“My OPTAVIA Coach kept on me. I began my transformation journey by building my healthy mind and enjoying the support of the coaching system.”

 “I went from a non-sick state to a vibrant and healthy lifestyle. In the past, I was a couch potato—now I get to enjoy swimming five days a week at the pool.”

In addition to being able to wear her wedding ring again, Gail lost 130 pounds.*

“Even more exciting is that I’ve now maintained my healthy weight. I’m the mother of two daughters, 16 and 19 years old. They’re now proud to be seen with me and tell me, ‘I’m so excited that I can now hug you and put my arms all the way around you.’”

As an OPTAVIA Coach, Gail enjoys paying it forward and guiding her Clients on their own journeys.

“I can truly say that OPTAVIA has indeed become my lifestyle—a lifestyle of Optimal Health.”


Kathy Glazer
3 Washington Circle N. W. #303, Washington,D.C. 20037, Also Falls Church,VA

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