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In life, we sometimes face stressful situations that lead to difficult decisions. But, it’s how you react and what you learn from these situations that determine the type of outcome you will experience.

There are two mindsets, a fixed mindset and a growth mindset, that often affect how people reach decisions:

  • With a fixed mindset, people believe their qualities are organic and unchangeable. They also feel natural talent leads to success, as opposed to ongoing effort and dedication.
  • Those with a growth mindset believe that learning and intelligence usually improve any experience, and that effort has a direct impact on success.

It is important to work to develop a growth mindset to realize your ability to succeed, and articulate how your emotional intelligence will affect overall stress.

Practice these tips as you work to develop a growth mindset:

  • View challenges as opportunities. Embrace challenges as opportunities to learn and grow. The more we challenge ourselves to achieve a healthier lifestyle, the more opportunities we open up for ourselves.
  • Choose learning over approval. It is important to focus on improving yourself for your own benefit to increase your growth potential rather than seeking the approval of others.
  • Focus on the process. Major changes take time, so it is important to be realistic when creating your timeline for reaching your goals. By practicing new and healthy habits during the learning process, your goals will be more likely to stick as time goes on.
  • Reflect on your learning. Journaling is a great way to reflect on new lessons learned by writing them down and revisiting them along your way to optimal health and wellbeing. Also, keep track of healthy tips you acquired and document the physical and emotional feelings you experienced during the process of learning a new habit. This will help identify what worked well so you can adapt and apply learnings as you continue to grow! 

Ask me, your Independent OPTAVIA Coach, about other ways to work towards a growth mindset on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Join this week’s Habits of Health® Webinar, Fixed vs. Growth Mindset, on Wednesday, April 28th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coach David Bush.

Please click the link below to join the webinar:

Or iPhone one-tap (US Toll):

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And Enter the Pin: 113312513#

Achieving optimal health and wellbeing is more than just eating nutritious foods and staying hydrated. Being mindful and practicing healthy sleep and motion (when the time is right for you) are other key components to accomplishing your desired results.

As you begin on Plan, it is important to start small, especially with motion, but remember that every little bit counts and contributes towards your goals! 

Here are some simple ways to practice movement as you begin your health journey: 

  • Minimize screen time. Scheduling a time when you turn off the TV and set your smartphone down. During this time, take a walk or spend time outside gardening, or doing anything more active than sitting on the couch.
  • Do chores. While chores aren’t the most exciting activity, they present the perfect time to get your housework done and raise your daily activity at the same time. Get moving by dusting, picking up toys, folding clothes, or vacuuming. Any of these activities will work up a sweat!
  • Raise your step count. Throughout your day, look for small ways to increase your step count. Try parking farther away from the grocery store or taking a walk around the neighborhood when you get the mail. You can even walk around your house while you're on the phone to increase movement.
  • Reflect. Reflect on your typical day and make a list of possible physical activities that are right for you at your specific stage of the Program. You will find many easy ways to becoming more active.

Ask me, your Independent OPTAVIA Coach, for more ways that you can get active and increase your daily movement.

Yield: 4 servings

Complete Lean & Green Meal: 1 leanest, 2 healthy fats, 3 green, 2 condiments

Total Time: 20 minutes


4, (9-oz.) raw cod fillets

½ tsp each: salt & pepper, divided

4 tbsp butter, slightly softened

2 garlic cloves, minced

3 roma tomatoes, quartered

8 Belgian endives, halved


  1. Preheat the oven to 375⁰F.
  2. Line the sheet pan with parchment paper, and spray lightly with cooking spray.
  3. Season the cod with a ¼ teaspoon of salt and pepper.
  4. Spread the butter and garlic over the top of each fillet.
  5. Place the fillets in a single layer on one side of the sheet pan.
  6. Place the tomatoes and endives on the sheet pan in a separate section from the cod. Season with ¼ teaspoon of salt and pepper.
  7. Place the sheet pan in the oven and cook for about 15 to 20 minutes, or until cod flakes easily and reaches an internal temperature of 145⁰F.
  8. For each serving, plate 7 ounces of cooked cod with 3 tomato wedges and 4 endive halves. Drizzle the juice from the pan over the fish.

Nutrition Facts:  Per serving: 340 calories, 13g fat, 7g carbohydrate, 47g protein


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

Changed Destiny

Lily’s transformation includes not just herself, but her husband and 18-year-old son, too.

For several years before the whole family began OPTAVIA’s 5&1 Plan®, they had encouraged each other to get healthier through eating better and exercising.

Lily and her family tried several approaches, but nothing ever took off. Lily eventually met the woman who became their Coach, and they all started Plan shortly after.

“All 3 of us started the 5&1 Plan®. Eventually, my son lost 40 pounds, I lost 28 pounds, and my husband lost an additional 30 pounds from where he had gotten on his own!*”

“This program has been such a positive force in our lives. After we lost the weight, my son thanked me for OPTAVIA and said that his self-esteem had increased.”

They now make home-cooked meals that are almost always a Lean & Green dinner, drink primarily water, and eat a good amount of vegetables. OPTAVIA has helped the whole family to feel more confident and much healthier.

“I am so, so grateful for all the education about health we have received through our journey with OPTAVIA. As an OPTAVIA Coach, I want to share this program with THE WORLD, and I do!”

*Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks.


Rebecca Lange
Independent Certified OPTAVIA Coach
P.O. Box 38941
Greensboro, NC 27438

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