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After you’ve successfully reached your healthy weight goal and have transformed into a new and healthier you, the next step on your health journey is to optimize and maintain your healthy weight by consistently eating healthy.

On page 292 of Your LifeBook, Dr. A’s Portion Control Plate System provides a portion breakdown for a healthy meal containing vegetables, fruit, protein, and grains. Each portion is approximately 25% of the total plate; however, Dr. A notes that vegetables can take up as much as 50% and 25% should be the maximum for fruit, after you’ve reached your healthy weight.

  • Vegetables and fruits. Fruits and veggies should comprise half of your meal, so it’s important to select low-glycemic options. Make a list of your favorite fruits and vegetables from the charts on pages 293 and 294 of Your LifeBook for your next visit to the market.
  • Protein. Eating fish one to three times per week can reduce your risk for disease and have a positive impact on your wellbeing over time. Lean poultry is another healthy choice. Red meat consumption should be kept to a minimum. After cooking, the portion size of your protein should be about the size of a deck of cards. Refer to the charts on pages 296 and 297 of Your LifeBook for the healthiest protein options.
  • Grains. Healthy grains are a nutrient-rich source of energy. Some healthy starch choices include whole wheat bread, quinoa, wild rice, and sweet potatoes. (Although potatoes are actually vegetables, they act more like a starch due to their higher-glycemic and higher-carbohydrate content.) The portion size of your grains should be equivalent to a tennis ball. Refer to the charts on pages 302 and 303 of Your LifeBook for the healthiest protein options available to you.

Remember, it’s important to utilize your strategy for portion control while dining out. Visualize the breakdown of your plate to help determine your selections. Two suggestions: order two appetizers instead of an entrée or split an entrée with your dining companion to avoid overeating. As soon as your food arrives, request a container and immediately pack up leftovers that exceed the proper portion size. Check out the OPTAVIA Dining Out Guide for additional tips.

You are well on your way! Next, in Element 16—the dangers of addictive food and what to do if you’re addicted—we’ll discuss susceptibility to these types of foods while reinforcing the Portion Control Plate System.

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

Join this week’s Habits of Health® Webinar, Your LifeBook—Element 15: Your blueprint for sustainable success in managing your eating habits for life on Wednesday, November 20th  at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coaches Harold and Sam Prestenbach.

Please click the link below to join the webinar:

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And Enter the Pin: 113312513#

As you’re working to reach your weight loss goal or transitioning to maintaining your healthy weight, incorporate NEAT (Non-Exercise Thermogenesis Activity) to help burn extra calories in the process. In fact, the Habits of Health Transformational System encourages you to start practicing healthy motion simply by walking.

Walking is especially powerful because it’s sustainable, safe, and accessible regardless of your fitness level or age. You don’t need any special equipment and you can do it almost anywhere—on the treadmill, at the park, or around your neighborhood. 

Here are some tips to consider to take your walk to the next level, which may help bring you even closer to your fitness goals:

  • Pick up the pace. Push yourself to complete your typical routine at a slightly faster pace. If it usually takes you 15 minutes to complete your routine, try to do it in 14 minutes. By making a conscious effort to pick up your pace, you’ll challenge yourself and elevate your heart rate at the same time.
  • Pump your arms. Did you know you can also get an upper body workout from walking? Pump your arms up and down as you walk to build stronger muscles in your back, shoulders, and arms.
  • Use your core. Your core muscles help you maintain good posture and resist slouching. Engage your abdomen by tightening your stomach muscles and straightening your back while you walk.
  • Add some weight. There are several different ways to add weight to your walk. Try ankle or wrist weights, a backpack with weights, or weighted vest. You can also walk with dumbbells for increased muscle definition in your arms.
  • Make it social. Invite a friend or family member to take a walk with you. While you’re burning calories, you’re also building and nurturing these social bonds.

Don’t underestimate the power behind a good walk! Next time you go for a stroll, consider your goals and adjust your routine to optimize your walk.

Ask me, your OPTAVIA Coach, about other ways to enhance your healthy motion on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Per Serving: 1 Lean | 3 Green| 1 Condiment

Yield: 4 servings

Total Time: 20 minutes


1½ cups (4 oz.) sliced mushrooms

1, 12-oz. bag frozen riced cauliflower

2 cloves garlic, minced

2 tsp olive oil

½ cup chicken broth

1, 12-oz. can shredded chicken breast, drained

8 oz. reduced-fat, shredded mozzarella cheese

½ tsp dried oregano

2 scallions, chopped


  1. Cook mushrooms, cauliflower, and garlic in oil for 3 to 4 minutes. Pour in broth, and bring to a boil.
  2. Add chicken, reduce heat, and simmer for 4 to 5 minutes or until vegetables are tender and chicken is heated through. Stir in mozzarella and oregano; top with scallions.

Per Serving: 270 calories | 35g protein | 15g carbohydrate | 13g fat

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

Doorways to Improvement

In 2008, I was 23 years in practice as a chiropractor and 250 pounds. My patient, who lost 35 pounds*, gently nudged me for nine months that he had a Program that could help me lose weight. When I noticed he had maintained his healthy weight, I decided to become his Client.

John lost 60 pounds* over the summer and eventually 73 pounds* total. He became an OPTAVIA Coach, and was running 5Ks for the first time in his life. But as much as his weight loss changed his life, it wasn’t his transformation.

“A few years later, I was diagnosed with Hodgkin's Lymphoma. I struggled with the idea of being sick and I gained weight. I felt awful.”

John decided to not use his sickness as an excuse and continued to coach through his treatment.

“Being a part of OPTAVIA kept me focused on what was possible rather than what I was dealing with. It always kept me positive and focused on my recovery.”

John decided to organize his life around what mattered most to him.

“That was my transformation. Now I am taking responsibility for myself. When I am faced with challenges, I see them as the doorways to improvement.”

John is now comfortable speaking in public, singing in front of friends, championing unpopular causes, and being more open in his relationships. 

“It's given me the ability to accept responsibility, to make the hard choices and do the hard actions. I'm still transforming but I wouldn't be who I am today if it weren't for the tireless mentorship and guidance of my Coach and mentor. They inspire me to do the same for others.”


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

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