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In this Element, we’ll focus on optimizing your sleep and energy management. Just like a healthy diet and exercise, sleep plays a vital role in physical health, brain function, and emotional wellbeing. It’s important to be optimally charged every morning to have the drive to power through your day. Here are some ways you can optimize your sleep and manage your energy throughout the day:

  • Determine your bedtime. Decide what time you need to wake up and immediately get out of bed and then count back eight hours. This is the time you should be in bed and ready to go to sleep. Sticking to the same sleep schedule helps the body find its natural rhythm and settle into a regular cycle, making it easier to fall asleep and wake up.
  • Have an evening ritual. You should begin your evening ritual about one hour prior to bedtime. This is called the “twilight hour”. Make sure that all chores or work are wrapped up and all family matters are resolved before your twilight hour. Then focus on winding down with relaxing activities such as taking a hot bath or journaling about your day in Your LifeBook.
  • Create an optimal sleep environment. Your bedroom should be dark, quiet, and a moderate temperature. Try blackout curtains to block out light from the street and sun in the morning and use white noise to mask ambient noises and other external sounds.
  • Have a morning ritual. Similar to your evening ritual, having a morning routine can start your morning off right. After eight solid hours of sleep, your body and mind will be prepared for an optimal day. Some things you may include in your morning ritual are a healthy breakfast, a morning walk, or a meditation session.
  • Actively rest. There are several methods to help restore your energy levels if you’re feeling tired during the day. Try deep breathing, stretching, listening to music, or engaging in a positive conversation with a colleague or friend to boost your alertness.

Stay tuned for next week’s newsletter featuring Element 20—how inflammation can impact your life and what to do about it!

As we get closer to the New Year, if you still need to order your NEW Habits of Health® Transformational System, it’s time to reward yourself with this optimal gift of health and wellbeing! Let’s connect today to discuss more!

Join this week’s Habits of Health® Webinar, Your LifeBook—Element 19: Steps to optimize your sleep and increase your energy management on Wednesday, December 18th  at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coaches, Patty Glick and Dody Jordal.

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#

A holiday meal is a no-brainer especially when it comes to Thanksgiving, but the December holidays are an opportunity to get creative when it comes to your healthy feast. You can still enjoy a satisfying dinner without repeating your Thanksgiving menu. It doesn’t have to be eight different side dishes or an expensive cut of meat. Whether you’re planning a casual gathering or a five star meal, here are some healthy and flavorful holiday Plan-friendly ideas:

  • Lean chicken breast. Leave the turkey in November and opt for a lean white meat chicken breast instead. Make sure it’s skinless and bake it with your favorite herbs, like rosemary or thyme, to help keep the calories at a minimum. 
  • Broth based soup. Begin your meal with a healthy appetizer, like a broth-based soup full of vegetables and lean protein. Skip the noodles and opt for extra green veggies, like kale or zucchini, instead.
  • Mix up your salad. Think outside of the box and try a new salad recipe this holiday season. Instead of lettuce, try a spinach or kale base and add some asparagus or cauliflower. Keep some pumpkin seeds or roasted sliced almonds on the side for a healthy fat option.
  • Roasted vegetables. Can’t decide on just one or two vegetables side dishes? Roast your broccoli, green beans, and asparagus all together with a touch of your favorite seasonings for a healthy green vegetable medley.

By changing up your menu, you could be starting a new tradition for you and your loved ones to enjoy!

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

<p>Per Serving: &frac14; Leaner | 3 Green| 3 Condiments| &frac12; Healthy Fat</p>
<p>Yield: 4 servings</p>
<p>Total Time: 45 minutes</p>

Ingredients

1, 16-oz. bag frozen whole green beans

Cooking spray

2 cups mushrooms, chopped

¼ cup diced yellow onion

1 clove garlic, minced

¾ cup nonfat plain Greek yogurt

¼ cup reduced-fat sour cream

1 tsp cornstarch

½ packet stevia

½ tsp salt

½ tsp pepper

½ cup reduced-fat, shredded cheddar cheese

2 Tbsp. grated parmesan cheese

Directions

  1. Preheat oven to 350 ˚F.
  2. Microwave green beans according to package directions.
  3. Lightly grease a medium-sized skillet, and heat over medium heat. Cook mushrooms, onion, and garlic until tender, about 5 to 7 minutes. Combine mushroom mixture with green beans in a medium-sized bowl, and let cool.
  4. Meanwhile, combine Greek yogurt, sour cream, cornstarch, stevia, salt, and pepper in a small bowl. Toss vegetables in sauce mixture until evenly coated.  Add cheddar cheese, and mix until well combined.
  5. Spread into a lightly-greased baking dish, top with parmesan, and bake until topping is golden brown, about 30 to 35 minutes.

Per Serving: 160 calories | 12g protein | 14g carbohydrate | 5g fat

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

Savor Every Moment

“I was anywhere from 250 - 320 pounds for a good portion of my teens through mid-30s. I felt I had nothing to offer anybody. I was always the life of the party, making everyone laugh while slowly dying on the inside. It was a very lonely feeling.”

Honey couldn't do fun things that "everyone else" could do without a major mental struggle. She loved riding with her husband on his motorcycle, but now she could barely lift her leg to get on. 

“At the amusement park, I would scan the crowds looking for people larger than me to see if they fit onto the ride. And then it happened. One day I didn't fit into the seat of a coaster and had to leave. I was so humiliated.”

After trying to have children for years, Honey decided it was time to go to a doctor for help.

“I was told that I was too overweight to have a baby and I needed to lose weight, so I yo-yo dieted. I was not optimally healthy but I did lose some weight and was able to have two children.”

After having her children, Honey went back to yo-yo dieting. It wasn’t until a friend shared the OPTAVIA Program with her when her life transformed.

“I lost 80 pounds* in seven months and I have never looked back! Now I have the energy and ability to live life to the fullest!”

Honey cannot only lift her leg to get on her husband’s motorcycle; she now has her own bike!

“Nothing is more empowering than putting on that sleek pink and black helmet along with my Johnny Rocket jacket and getting on my bike for a ride! Our family now has season passes to several amusement parks throughout the country. I can ride any roller coaster, anywhere, anytime!”

Now an OPTAVIA Coach, Honey enjoys helping others reach their health goals and live life to the fullest.

“I am able to create treasured memories with my family and savor every moment of life. Most of all, because of this optimal wellbeing Program, I am able to leave a legacy of health, family, relationships, adventure, and JOY!

 

Kathy Glazer
Independent OPTAVIA Coach
Kathy@EatSmartCoach.com
http://EatSmartCoach.optavia.com/eatsmartcoach
571-213-1988
3 Washington Circle N. W. #303, Washington,D.C. 20037, Also Falls Church,VA

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** OPTAVIA makes no guarantee of financial success. Success with OPTAVIA results only from successful sales efforts, which require hard work, diligence, skill, persistence, competence, and Leadership. Please see the OPTAVIA Income Disclosure Statement (bit.ly/idsOPTAVIA) for statistics on actual earnings of Coaches.