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When it comes to health and wellbeing, it's the small and consistent efforts that create big changes. It’s not just medical treatments or self-care. Optimal wellbeing is about increasing your potential and recognizing your value. Making simple changes to your diet, lifestyle, and stress management can yield positive long-term results. Here are some mindful tips to achieve and maintain optimal wellbeing in your life:

  • Love yourself. Self-love incorporates self-acceptance, self-awareness, and respect for yourself. It’s important to focus on the positive qualities about yourself to facilitate positive change. Make yourself a priority and celebrate your victories on your own unique journey to optimal wellbeing.
  • Be present. Living in the now can help create and sustain meaningful relationships, improve social skills, and opens you up to experience new things. When you think and act in the present, you gain focus. As you focus, past worries and future fears start to disappear.
  • Eat healthy foods. The food you eat can influence your mood and energy levels. A healthy diet includes a variety of vegetables, healthy fats, and lean proteins. Eating healthy helps you reach and maintain a healthy weight and reduce your risk of disease. For more information, please see Chapter 8 in Dr. A’s Habits of Health - for additional tips on this topic.
  • Manage stress. Stress is triggered when we are faced with overwhelming demands. Realizing that you are in control of your life is the foundation for managing stress. Take charge of your thoughts and emotions by identifying your stressors and utilizing coping methods that are healthy and productive. For more information, please see Chapter 25 of Dr. A’s Habits of Health , which focuses on additional ways you can manage stress.
  • Get adequate sleep. Sleep plays a vital role in physical health, brain function, and emotional wellbeing. Aim to get between seven to nine hours of sleep each night to allow your body to refresh. For more information, please see Chapter 17 of Dr. A’s Habits of Health , which highlights healthy sleep habits.
  • Have a support system. In addition to building connections, your support system can help you handle difficult situations, find resources, and motivate you to succeed. Reach out to me your OPTAVIA Coach and Community for support and advice on your journey to optimal health and wellbeing.

Ask me, your OPTAVIA Coach, about other tips for achieving optimal wellbeing on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Join this week’s Habits of Health® Webinar, The Art of Creating Optimal Wellbeing, on Wednesday, July 10th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent Certified 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#

The best way to achieve your goals is to keep them top of mind and a vision board is the perfect tool to help you do that. Vision boards help set and prioritize goals, values, and intentions. Not to mention, they are fun to make! Here are some tips to keep in mind while creating and using your vision board:

  • Choose your board. A vision board can take many forms aside from the traditional poster board. Other ideas include using an online photo album, a bulletin board, or an inspiration wall.
  • Be clear on your goals. The most important step in creating an effective vision board is to be clear on. Take some time to write out your goals, and how you plan to accomplish these in the next six months.
  • Be selective. Find pictures that symbolize experiences, feelings, and possessions you’d like to have in your life. Keep it simple and clear—too many images can be distracting. Try taking your own photos for a more personal touch.
  • Add words. A vision board doesn’t have to be only pictures. Create a list of positive affirmations or inspirational messages that describe how you want to feel on a daily basis and add them to your board.
  • Review your board daily. Place your board somewhere you will see it regularly. Dedicate time each day to focus on your board and what you want to accomplish. Imagine the positive changes that will happen once your visions become reality.
  • Refresh if needed. When you look at your images, you should feel excited and motivated to work toward your goals. Looking at the same image repeatedly can sometimes start to feel a bit old. If this happens, or when you achieve a goal, be sure to refresh your vision board so that you feel motivated.

Take your thoughts and turn them into something tangible. Start making your dreams a reality and give it a try!

1 Lean | 3 Green | 3 Condiments

Yield: 4 servings

Total Time: 30 minutes


1½ cups cauliflower florets

1½ cups broccoli florets

1½ cups red cabbage, cut into bite-sized pieces

1 large bell pepper (any color), seeds and membranes removed, chopped

¼ tsp each: salt & pepper

3½ lbs. firm tofu, sliced into ¼ - ½ inch blocks

2 tbsp powdered peanut butter

3 tbsp water

½ tbsp sambal


  1. Preheat oven to 400 degrees F.
  2. Spread all of the vegetables evenly on a lightly greased baking sheet and season with salt and pepper. Roast veggies until caramelized yet tender.
  3. In a nonstick pan, sear tofu in a single layer in batches until both sides are golden brown.
  4. To make the peanut sauce, whisk together the powdered peanut butter, water, and sambal in a small bowl.
  5. To serve, place tofu in bowls, top with roasted veggies, and drizzle with peanut sauce.

Per Serving: 380 calories | 39g protein | 18g carbohydrate | 18g fat

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

Third Time is the Charm

“After struggling with infertility, I had quadruplets 10 weeks premature. As you could imagine, raising them was a struggle. I had reached 312 pounds and I knew I wasn’t the example I wanted to be for my children.”

Karen had been overweight her entire life and had become used to the stares from strangers and concerns about her weight from loved ones.

“I was in constant pain from sciatica, bad knees, aching hips, and other problems that go hand in hand with obesity.”

Karen was approached by an OPTAVIA Coach twice before deciding to try the Program.

“I had reached the end of my own stubborn long rope and I knew I was being a poor role model to my children. I had become so unhappy despite my outward defensive humor. So I decided to give OPTAVIA a try. After all, what did I have to lose?” Karen lost an amazing 154 pounds* and was living a new lifestyle of Optimal Health and Wellbeing.

“Now I can run and jump, which most people take for granted. At 53 years old, I actually rode a mechanical bull and stayed on. I didn’t even care that people were watching. It’s like a world with no limits has opened for me.”

Her healthy weight loss was only the tip of the iceberg. She wanted to share this gift by becoming an OPTAVIA Coach herself.

“I know without a doubt that my future involves touching thousands of lives and making them better. I am bringing as many people as possible with me to OPTAVIA and Optimal Health.

Karen now has an optimistic outlook on life and feels like there are no limits to what she can achieve.

“I was given an incredible gift, and refused to open it twice. I am so glad that the third time was the charm.”


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

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