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The long, sunny days and breezy nights of summer call us to enjoy the great outdoors. Whether you’re at work, on vacation, or at home, it’s essential to stay hydrated and continue to eat healthy during these warm summer months. With the rising temperatures and high humidity, the daily amount of water you consume plays a vital role in maintaining overall health.

Summer is also the perfect time to indulge in nature’s finest by eating fresh fruits and vegetables since delicious produce has reached its seasonal peak. Here are some tips for staying hydrated and eating healthy throughout the next several months:

  • Drink the right amount of water.* Certain health conditions and your lifestyle can determine how much water you need. For example, athletes exercising in the heat may need extra fluids to stay hydrated.
  • Drink water with every meal. Drinking water with your meals will help you stay hydrated and help improve your digestion. When you are well-hydrated, your body produces sufficient saliva, which helps break food down into nutrients that the body can absorb.
  • Recognize the signs of dehydration. If you experience symptoms such as thirst, headache, muscle cramps, or fatigue, you should try to replenish your fluids as soon as possible.
  • Eat your vegetables. Your food choices are a significant contributor to your hydration and account for about 20 percent of your daily fluid intake. Vegetables that are high in water include lettuce, celery, bok choy, and cucumbers.
  • Visit a farmer’s market. Take a trip to a local farmer’s market and stock up on some fresh produce. When you get home, try conducting a cooking demo with the fresh items you purchased! This fresh produce can be used to prepare your next Lean & Green meal.

We also invite you to watch our transformative video series, featuring Your LifeBook – Elements 01-26, published recently on CLIENT ANSWERS. These videos, Your LifeBook, and me, your Coach, give you the tools to empower yourself and move forward in creating optimal health and wellbeing. Check them out!

Still need to order your NEW Habits of Health® Transformational System? Let’s connect today!

*We recommend drinking 64 ounces of plain water each day. Talk with your healthcare provider prior to changing the amount of water you drink, as it can affect certain health conditions and medications.

Join this week’s Habits of Health® Community time, Summer Tips for Healthy Eating and Hydration on Wednesday, July 15th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coach, Susan LaBelle.

Please click the link below to join the webinar:

Or iPhone one-tap (US Toll):

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And Enter the Pin: 113312513#

Our mindset impacts how we do things and how we can achieve our goals. Having a growth mindset influences our desire to work hard, overcome obstacles, and learn new things. It’s all about living up to our potential. Here are some tips for developing a growth mindset:

  • Create an action plan. Start by focusing on one goal and list the steps you need to take to accomplish that goal. Then identify the actions you need to take for each step. Set an attainable deadline and post your OPTAVIA Plan somewhere you will see daily, such as a large calendar or dry erase board. Review your goals at the end of the month to determine if you are on track or if any adjustments need to be made.
  • Positive self-talk. Positive affirmations can relax you and control stress. Instead of saying, “I can’t do this,” try, “I can’t do this YET” or, “I can handle this by taking one step at a time.” Doing so can help break down a seemingly overwhelming task into manageable steps.
  • Utilize your support circle. Reach out to your OPTAVIA Coach or OPTAVIA’s supportive Community to talk through any challenges you are having on your health journey. Make use of your social network, or get in touch with a friend to seek advice.
  • Embrace the journey. Significant change usually does not happen overnight, so it’s essential to be realistic about the timeline for reaching your goals. Implementing new, healthy habits in the learning process will make them more likely to stick over time.
  • Reflect on your learning. Journaling in Your LifeBook is a great way to reflect on lessons you’ve learned, keep track of healthy tips, and document your physical and emotional reactions on your health journey. In addition, it can help identify what is working well or if there are any changes that you can make. 

For more information about motivation for change and the importance of a positive mindset, please refer to Chapter 3 in Dr. A’s Habits of Health.

Ask me, your OPTAVIA Coach, for other tips for developing a growth mindset on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Yield: 1 serving

Complete Lean & Green Meal: 1 Leaner, 3 Green, 3 Condiments, 1 Healthy Fat

Total Time: 55 minutes


7 oz. raw, boneless, skinless chicken strips (should yield one 6-oz. cooked serving)

½ cup raw broccoli, chopped

½ cup red bell pepper, chopped

½ cup yellow bell pepper, chopped

2 Tbsp light lime vinaigrette dressing

½ tsp onion powder

¼ tsp garlic and herb seasoning blend

½ oz. pine nuts

Non-stick cooking spray


  1. Coat chicken strips with vinaigrette. Sprinkle seasoning blend and onion powder on chicken strips. Let marinate for at least 30 minutes (1 to 2 hours preferred).
  2. Spray a pan with non-stick cooking spray; sauté peppers and broccoli until al dente (tender-crisp). While cooking peppers, frequently add a little water, so they do not burn. Set aside.
  3. Add chicken to pan, and cook until no longer pink.
  4. Meanwhile, place pine nuts on a tray in a toaster oven, and toast until brown.
  5. Serve chicken strips mixed with peppers, broccoli, and pine nuts.

Per Serving: 370 calories, 55g protein, 16g carbohydrate, 12g fat


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

Choosing to be Happy

“I had been really active in high school, played sports year-round, and had actually tried to gain weight to not seem so gangly.”

When Jordan got to college, she started yo-yo dieting. When she would reach a healthy weight, she would reward herself by eating the unhealthy foods she had cut out of her diet, which caused her to gain weight.

“I had finally gotten to my target weight when I got married. After getting pregnant three years later, I suffered a miscarriage at 11 weeks, which sent me into a deep depression for nearly two years. Then I met my OPTAVIA Coach, Marci.”

After learning new healthy eating habits, Jordan reached her weight goal in four and a half months, losing 45 pounds.*

“I had gained so much emotionally, spiritually, and physically, so I was hopeful for what my future held!”

After reaching her healthy weight, Jordan started infertility treatments. Within six months, she had gained back all the weight she had lost.

“My husband could see how discouraged I was. He suggested that I make a list of 30 things I wanted to do in my life before I turned 30 years old later that year.”

Jordan noticed that all of her goals required her to be healthy—physically, emotionally, and financially.**

“I decided that I really needed to buckle down and create health goals that would last my whole life, so I finally got back into living Dr. A’s Habits of Health.”

After getting back on track, Jordan decided to become an OPTAVIA Coach and pay it forward by helping others discover this life-changing Program.

"The greatest thing I've learned in the past three years is that I can still have hope and faith in something that I desire without being at that destination. I had to stop saying, 'I'll be happy when' or 'I'll be happy if,' and decide to be happy now regardless of my situation. I have witnessed the power of this Program and feel so blessed that I found it when I did."

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

**This income testimonial is not representative of the average earnings that Coaches achieve with OPTAVIA; only a very small number of Coaches will achieve income that is within the range of this testimonial. 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 for statistics on actual earnings of Coaches.


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

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