The Macro Habits of Health are the six key foundations of Optimal Health and wellbeing: healthy weight management, healthy eating and hydration, healthy motion, healthy sleep, healthy mind, and healthy surroundings. In Chapter 2 of Dr. A’s Habits of Health^®, he provides an overview of each habit and explains why it’s important to address all of these elements to achieve long-term success.

The habits that derive from these Macro Habits are the micro Habits of Health. These are the small choices that we make on a daily basis. Once you acknowledge the power of small actions, it’s easy to see how shifting these behaviors can spark a trend that leads to positive results.

Here is an explanation of each Macro Habit, followed by an example of a correlating micro Habit you can implement to improve or reinforce these Habits of Health:

• Healthy weight management. Reaching a healthy weight can give you more energy, lower your risk for certain diseases, and improve the overall quality of your life.
  Eat a small meal or Fueling every two – three hours.
• Healthy eating and hydration. Healthy eating and hydration are essential to fighting food cravings and coincide with healthy weight management.
  Drink one additional glass of water each day.*
• Healthy motion. Healthy motion keeps your body flexible and strong and can also impact emotional wellbeing.
  Take a five minute walk every day.
• Healthy sleep. Sleep is a critical, and often overlooked, component of Optimal Health. Getting at least seven hours of sleep can rejuvenate your body, reduce food cravings, and improve memory.
  Drink one less cup of coffee, soda, or other caffeinated beverage after 12 p.m.
• Healthy mind. A healthy mind is just as critical as physical fitness. Maintaining a clear mind and managing stress appropriately are important for your overall health.
  Write down something you are grateful for in your journal each day.
• Healthy surroundings. Your environment can impact the success of your other Macro Habits. It’s important to build a support system that motivates you and celebrates your victories with you on your journey to Optimal Health.
  Share an accomplishment that you’ve achieved on your journey to Optimal Health with a friend or loved one.

* Talk with your healthcare provider prior to changing the amount of water you drink as it can affect certain health conditions and medications.

Mardi Gras, or Fat Tuesday, is in full swing and is traditionally a day to indulge in signature staple dishes and enjoy the “carnival season” of festivals and parades. While the holiday is largely celebrated in New Orleans, there are many events that take place throughout the entire country.

Mardi Gras can be very exciting and even overwhelming, so it’s important to stick to your healthy habits among all the excitement. Here are some tips for enjoying a healthy Mardi Gras:

• Pack healthy snacks or Fuelings. Whether you’re eating at the parade site or at a party, bring snacks that are filling and nutritious. Remember to stick to your schedule of eating small meals every two – three hours.
• Modify Mardi Gras classics. Fried chicken is a popular Mardi Gras staple, but you can substitute a healthier option such as blackened or grilled chicken instead to cut the calories, carbs, and fat.
• Stay hydrated. Staying hydrated is essential, especially if you’ll be outside for long periods of time. Keep your favorite water bottle handy for easy access.
• Practice NEAT. This is the perfect opportunity to take advantage of NEAT, or Non-Exercise Activity Thermogenesis. Get your steps in while walking around to the different events or move around to the music from the live bands.
• Get plenty of rest. It’s important to stick to your sleep schedule and get plenty of rest, even among all the excitement. Aim to get between seven and nine hours of sleep at night to allow your body to rejuvenate and keep your energy levels up throughout the day.

The key is to enjoy the festivities, but swap unhealthy options for healthy choices. Ask me, your OPTAVIA Coach, about other healthy ways to enjoy Mardi Gras activities on your journey to Lifelong Transformation, One Healthy Habit at a Time™.

Finding Hope

“I had always been a healthy, active, and thin child. It wasn't until I moved out on my own that I realized I didn't know anything about proper nutrition. I gained a lot of weight in my twenties after getting married and having two babies. That's when the core of my personality changed.”

Mikaela’s outgoing, loud, and bubbly personality had shifted to withdrawn, quiet, and ashamed. She rarely wanted to go anywhere or be seen by anyone and she was angry at herself for letting her weight get out of control.

“Then someone recommended OPTAVIA. I had tried several other programs before, but within the first week, I knew this one was different. I started having hope again, for the first time in a long time.”

Mikaela ended up losing 82 pounds* and learned a lot about healthy habits along the way.

“The simple Habits of Health^® improved the way my family ate, stayed hydrated, and slept. But there was one thing that I really took away that I will always be grateful for—a healthy mindset. I learned how to identify my triggers and address the mindset behind food.”

Mikaela is now an OPTAVIA Coach and enjoys helping others find the hope to reach their goals on their health journeys while supporting her family.

“I have found my passion in being a Coach and love being able to reach others in this way. I am grateful to OPTAVIA for these positive changes in my life and my family’s lives. Thank you OPTAVIA!”