Click here to view online with images.

The last five elements have set you up with a clear understanding of where you are in terms of your health and identifying your motivation — your “why”.

This week, we will explore how improving weight management is a byproduct of creating overall health and wellbeing. An important first step is assessing the current phase of your weight management. Here are two different measurements commonly used:

  • Body mass index (BMI). BMI is an approximate measure of body fat based on height and weight. When combined with your waist circumference, it determines if you are at a healthy weight.
  • Waist circumference. Waist circumference allows us to evaluate organ fat accumulation and indicates if extra fat poses a health challenge. To measure waist circumference correctly, stand and place a tape measure around your mid-section, just above your hipbone, and measure your waist after exhaling.

Remember, the current state of your weight is exactly that — a phase you will move through as you continue to improve your weight management habits. Try not to get caught up on numbers, like your weight, BMI and waist circumference.

Instead, keep these points in mind when working toward a healthy weight:

  • It’s about more than weight loss. Your focus should be on building health and wellbeing – making a healthy lifestyle second nature.
  • Implement the Habits of Health. Implementing new healthy habits through OPTAVIA’s microHabit approach makes managing your weight much easier. Unlike willpower, habits transform your old actions into new choices that support your long-term health.

Check out Dr. A’s Element Stories here!

Today is National Dream Day, a time to reflect on the power of our dreams — not just the ones we chase while awake, but also the ones we experience during our nightly rest. At OPTAVIA, we understand that quality sleep is not just essential for overall health and wellbeing, but it's also crucial for achieving our goals.

Research consistently shows that prioritizing sleep is fundamental for optimal physical, mental and emotional wellbeing. However, in our fast-paced world, many of us struggle to give sleep the attention it deserves amidst our busy schedules.

Prioritizing sleep aligns perfectly with OPTAVIA’s approach, supporting:

  • Repair and Recovery: Quality sleep is essential for the body's repair and recovery processes. Adequate rest supports muscle repair, tissue regeneration and our immune system, allowing us to wake up feeling refreshed and ready to conquer the day.
  • Cognitive Function: Cognitive function is vital for achieving success on your OPTAVIA journey. Research indicates that sufficient sleep enhances memory consolidation, problem-solving abilities and concentration, helping us absorb new information and make healthier choices.
  • Emotional Wellbeing: Sleep plays a significant role in regulating emotions and managing stress. By prioritizing sleep, we can maintain emotional stability and resilience, empowering us to stay on track with our OPTAVIA goals.
  • Weight Management: Research suggests that inadequate sleep disrupts hormonal balance, leading to increased appetite and cravings for unhealthy foods. By prioritizing quality sleep, we support our weight management goals and ability to maintain a healthier lifestyle.

How can we enhance habits of healthy sleep and optimize our OPTAVIA journey?

  • Establish a Consistent Routine: Prioritize a regular sleep schedule and stay consistent.
  • Create a Relaxing Environment: Transform your bedroom into a tranquil sanctuary conducive to quality sleep, enhancing your overall nighttime experience.
  • Limit Screen Time: Reduce exposure to electronic devices before bedtime to optimize your sleep-wake cycle.
  • Practice Relaxation Techniques: Incorporate calming activities before bed to signal to your body that it's time to rest, ensuring you wake up energized and ready to tackle your goals.

By embracing the power of quality sleep, we can unlock our full potential and achieve our dreams of a healthier, happier life.

Here's to restful nights and actualizing our OPTAVIA goals, one dream at a time!

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

Yield: Serves 4

Per Serving: 1 Lean, 3 Green, 3 Condiments

Total Time: 70 minutes


1¼ lbs. 85-94% lean ground lamb or beef

1 cup celery, sliced

1½ cup cremini mushrooms, chopped

1 tbsp fresh rosemary, finely chopped

½ tsp ground black pepper

8 tsp almond flour

1 tsp Worcestershire sauce 

1 cup fat-free chicken stock

3½ cups turnips, cubed into ½-inch pieces

2 tbsp fat-free milk

1 cup shredded reduced-fat cheddar cheese


  1. Start the ground lamb in a cold, oven safe skillet placed over high heat. Cook for 10 minutes, or until browned, chopping it up with a wooden spoon. 
  2. Reduce the heat to medium and add the celery, mushrooms, rosemary, and black pepper. Cook for about 8 to 10 minutes more until vegetables start to soften and liquid from mushrooms evaporates.
  3. Stir in the almond flour, followed by the stock. Bring to a boil, then simmer on a low heat with the lid on for 10 minutes to thicken. Remove from heat then stir in the Worcestershire sauce.
  4. Preheat your oven to 350ᵒF.
  5. In a large pan of boiling water, cook the cubed turnips for 10 minutes, or until cooked through. Drain well, return to pot, and mash with a fork or potato masher. Stir in the milk and fold in the shredded cheese.
  6. Dollop spoonfuls of mashed turnips on top of the ground meat.
  7. Bake for 30 minutes uncovered, or until golden and bubbling.


Nutrition Per Serving: 390 calories, 20g fat, 11g carbohydrate, 37g protein

Discover other plan-approved Lean & Green recipes in the OPTAVIA App. 

Download the OPTAVIA App today!

Unveiling the Joy of Healthy Living

Kate embarked on her journey to success with enthusiasm and determination. Starting OPTAVIA in March 2022, with a commitment to give her all to the program, Kate was driven from day one to share her experience with everyone she knew.

"From the moment I started OPTAVIA, I knew I wanted to coach. I was all in, ready to put in the work and help others on their journeys," Kate shared.

Facing the challenge of an autoimmune issue and a diagnosis of alopecia, Kate found herself in a place of self-discovery. For much of her life, she relied on her hair as a veil to hide behind when dealing with weight gain. However, with alopecia stripping her of that shield, Kate confronted her fears and embraced her true self as she ventured toward Lifelong Transformation, Making a Healthy Lifestyle Second Nature.

"I thought I could mask my weight gain by hiding behind the beauty of my hair. But when I lost all of it due to alopecia, I realized I needed to confront the real issues and find the courage to change," Kate reflected.

She achieved remarkable results, shedding 108 pounds* and gaining a newfound confidence and zest for life. Better yet, supported by friends and family who also started with OPTAVIA on their own health journeys, Kate found joy in their shared success.

Grateful for her Coaching Community, Kate credits the transformative power of OPTAVIA for helping her to learn how to not only live a healthier lifestyle but also the fulfillment of helping others make positive changes — and make a healthy lifestyle second nature.

*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

Visit me on FacebookVisit me on TwitterVisit me on LinkedInVisit me on InstagramVisit me on Pinterest
Share this with someone:

© 2024 OPTAVIA, LLC. All Rights Reserved