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There are many benefits of a solid support system including having someone to reach out to for information, advice, and guidance. A supportive relationship can provide encouragement, help ease fears, and celebrate all of your victories along your journey to Lifelong Transformation, One Healthy Habit at a Time™.

In Chapter 18 of Dr. A’s Habits of Health®, Dr. Wayne Scott Andersen discusses the different types of support systems that work best based on your unique needs. There are several factors that contribute to healthy relationships. Here are some tips for building and sustaining your support system:

  • Get clear on your goals. Having clear health goals and objectives will help determine what type, or how much support you actually need. Whether you’re looking for support from a mentor with experience or a peer going through similar challenges, having a clear outline of your goals will help identify the support you require.
  • Find a mentor. Having a mentor, like your OPTAVIA Coach, can put you on the fast track to achieving your goals. Your Coach will guide you through the Habits of Health® and help you make healthy choices that can lead to lifelong transformation.
  • Reach out to family and friends. Your loved ones are a great resource for encouragement. Sustain this support network by keeping in touch and updating them with your progress along your health journey. Sharing the Habits of Health® with your loved ones can also help increase your success as you work toward your goal.

Building connections with others and having a support system can increase the chances of reaching your goals. Your OPTAVIA Coach and Community are there to support you and help instill the habits that create Optimal Health.

Join this week’s Habits of Health® Webinar, Habits of Healthy Support, on Wednesday, May 15th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by 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#

Sleep plays an important role in physical health, brain function, and emotional wellbeing.  How you feel when you’re awake is partly due to your quality of sleep. While sleep may seem like a long stream of unconsciousness, your body is actually replenishing nutrients and processing information that your brain was too busy to assist with during the day. In Chapter 17 of Dr. A’s Habits of Health®, Dr. Wayne Scott Andersen offers three steps for improving the quality and quantity of your sleep:

Step 1—Find Your Chronotype: Your chronotype is like your circadian rhythm. It indicates whether you wake up early and are active in the first part of your day, or if you prefer to stay up late and are most alert in the evening. While both types need the same amount of sleep, knowing which one you are will help you determine which habits best suit your needs.

Step 2—Set a Bedtime: Your actual bedtime doesn’t matter as much as establishing a routine sleep schedule. You should reach a point where you’re going to bed and waking up at the same time each day and night.

Step 3—Set Your Routine: From the moment you wake up, you can start preparing for optimal sleep. Here are several tips you can follow during the daytime and evening to get sounder sleep:

  • Get out of bed when you wake up. Once you wake up, get up to avoid sending the wrong signals to your brain.
  • Limit caffeine. Caffeine is a stimulant and promotes alertness, so naturally it would make it more difficult to go to sleep after enjoying a cup of coffee. Try to limit or avoid caffeine after noon.
  • Minimize liquid intake. A common sleep disruption is having to get up to use the bathroom multiple times before and after you fall to sleep. Try to avoid drinking liquids at least two hours before bed, and empty your bladder right before you jump into bed.
  • Relax before bedtime. Avoid electronics, including texting and using the computer prior to getting into bed. Instead, take a bath or listen to soothing music to start relaxing, and prepare your body for bed.
  • 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. Or, you can use white noise to mask ambient noises, and other sounds from external sources.

1 Leaner | 3 Green | 3 Condiments | 1 Healthy Fat

Yield: 4 servings

Total Time: 35 minutes


For Peanut Sauce:

½ cup powdered peanut butter

2 Tbsp lime juice

1 Tbsp lime zest

2 Tbsp low-sodium soy sauce

2 tsp grated fresh ginger

½ tsp red pepper flakes

2 – 3 Tbsp water (to thin sauce)

For Zucchini Noodles:

4 medium zucchini

2 tsp olive oil

Cooking spray

2 lb raw shrimp, peeled and de-veined

1 cup chopped or sliced bell pepper

½ cup chopped scallion

3 whole eggs

½ cup bean sprouts

½ cup fresh cilantro

2 Tbsp sesame seeds, preferably black


  1. Combine peanut sauce ingredients in a small bowl, and set aside. 
  2. Prepare zucchini noodles using a mandolin, julienne peeler, or spiralizer.
  3. Heat olive oil in large skillet over medium-high heat. Add zucchini noodles and cook, stirring occasionally, for 2 to 3 minutes. Remove the noodles from the pan, and drain the excess water.
  4. Heat a separate large sauté pan over medium-high heat, and lightly grease with cooking spray. Add the shrimp, and cook until shrimp is tender and becomes pink, about 3 to 4 minutes.
  5. Add the bell pepper and green onion, and cook for about 1 to 2 minutes, until tender. Add the eggs, and stir in with the vegetables, until the eggs are cooked.
  6. Add the zucchini noodles back into the same pan, and then add the sauce. Cook for about 1 more minute, until the zucchini noodles are heated through. Stir in the bean sprouts, cilantro, and sesame seeds, and serve immediately.

Per Serving: 370 calories | 46g protein | 20g carbohydrate | 13g fat

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

Living the Exceptional Life

“As a mother of six, four of whom were over ten pounds at birth, I was borderline diabetic for years. I had struggled to lose weight and found that, even when I managed to lose weight, keeping it off was next to impossible. Hypothyroidism and menopause combined with surgeries that limited my ability to exercise contributed to my weight gain frustrations.”

Sarah often felt defeated when it came to her eating habits and she would often go to food for comfort.

“During a routine visit, my endocrinologist gave me the sobering news that I was now diabetic and that my cholesterol level was high. She referred me to a dietitian, but when I saw the meal plans, I was even more discouraged knowing that I was likely not going to change my eating habits on my own.”

Just when Sarah thought she was out of options, her physical therapist told her she was an OPTAVIA Coach, so she decided to try the Program for a few months.

“Changing my habits was the key, but I didn't have to do it alone. My Coach was with me all the way, providing encouragement and accountability.”

Sarah began to implement healthy habits such as eating Fuelings every two – three hours, staying hydrated, and getting quality sleep.

“I was losing weight and the results were phenomenal!* Eventually, I was able to add in exercise. Not only was I able to dance at my son's wedding in a beautiful dress, but my cholesterol level improved, I had an increase in energy, and I had a lot more self-control. I decided to become an OPTAVIA Coach so I could pay it forward and keep myself surrounded with people who are living healthy lifestyles.”

Sarah’s husband also made progress on the Program, and they now enjoy playing and running around with their grandchild instead of watching from their recliners.

“Now when I tell people that I can overcome anything, I really believe it! I am living the exceptional life!”


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

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