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Although many of us associate fitness with healthy eating and healthy motion, the way we think and feel can have a major influence on our health.  Positive thinking includes encouraging self-talk and optimism. There are many benefits of having an optimistic mindset, including effective stress management, increased focus, and more confidence. Here are some tips for building a healthy relationship with your thoughts:

  • Positive affirmations. Positive affirmations can relax you and control stress. Instead of saying, “I can’t do this”, try “I can handle this by taking one step at a time.” This can help break down a seemingly overwhelming task into manageable steps.
  • Focus on the present. Some sources of negativity can stem from a memory, recent event, or the uncertain future. Try focusing on the current moment instead. You will likely realize that the situation is not as bad as you’ve imagined it.
  • Redirect your thoughts. Create happy thoughts, envision your happy place, or give yourself positive feedback to help keep negative thoughts in check. This can help redirect your thoughts when you start to feel stressed or anxious.
  • Believe you will succeed. It can be helpful to visualize yourself reaching your goal or completing your project successfully. Picturing exactly what you’d like to accomplish can help you feel more positive and can encourage you to reach your goal.
  • Give yourself credit. Instead of focusing on what could go wrong, acknowledge what’s going right. Give yourself credit for your progress and allow yourself to feel confident about your accomplishments. 

While we may not be able to change certain factors about lives, such as where we live, our jobs, or families, we can utilize these techniques to challenge negative thoughts and approach our frustrations with positivity.

Ask me, your OPTAVIA Coach, about other ways to build a happy relationship with your thoughts on your journey to Lifelong Transformation, One Healthy Habit at a Time™.

Join this week’s Habits of Health® Webinar, Do You Have a Healthy Relationship with Your Thoughts?, on Wednesday, April 3rd at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Certified OPTAVIA Coach, Lisa Castro.

Please click the link below to join the webinar:

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After you’ve developed your plan for taking control of the most important pillars of health—healthy eating, healthy motion, healthy mind, and healthy sleep—it’s important to utilize a support system that reinforces these critical foundations.

In Chapter 18 of Dr. A’s Habits of Health®, Dr. Wayne Scott Andersen discusses the different types of support systems that work best. Consider these as you continue your journey to lifelong transformation:

  • Friends and family. Sharing the Habits of Health® with your loved ones can help you have more fun, increase your accountability, and create a healthy environment.
  • Group Get-Togethers. Certain programs offer opportunities to attend group sessions for support and discussion. If you choose to join a formal group, you may benefit from the extra accountability and communication you’ll have through email, phone, or face-to-face.
  • Online. Join OPTAVIA’s groups on social media to get better connected with the OPTAVIA Community. There are both closed or public groups on Facebook, and other platforms, that will widen your network and enhance your Community of likeminded people on the same path as you!
  • Your OPTAVIA Coach. Your OPTAVIA Coach will provide guidance and hold you accountable through every step of your journey. Your Coach will guide you through the Habits of Health® and help you make healthy choices that can lead to lifelong transformation.

Along with providing a sense of community and belonging, social networks can also help you achieve success by providing tangible support, additional information and references, and constant encouragement.

Ask me, your OPTAVIA Coach, about other ways to utilize your support system on your journey to Lifelong Transformation, One Healthy Habit at a Time™.

1 Leanest | 3 Green | 3 Condiments| 2 Healthy Fats

Yield: 4 servings

Total Time: 30 minutes


4 scallions, chopped with green and white parts separated

2½ tablespoons olive oil

2 garlic cloves

2½ cups diced canned tomatoes, with juice

¼ teaspoon dried oregano

3 small zucchinis (about 12 ounces)

½ teaspoon kosher salt

½ teaspoon ground black pepper, divided

1¾ pounds cod fillets, cut into 12 equal sized pieces, 3 per portion

1/3 cup reduced-fat crumbled feta cheese

1 cup fresh whole basil leaves, gently chopped


  1. In a sauce pan, cook the garlic and white parts of scallions in one tablespoon olive oil until fragrant.
  2. Add the tomatoes and oregano, and simmer gently for 20 minutes, or until tomatoes reduce and thicken.
  3. While tomatoes are cooking, slice the zucchinis lengthwise on a mandolin to make 1/8-inch thick slices; set aside.
  4. When tomatoes are done, remove from heat and stir in green parts of scallions.
  5. Preheat oven to 425°F.
  6. Arrange the sliced zucchini in an oven proof casserole dish, and place cod on top. Season cod with salt and a ¼ teaspoon pepper, and drizzle with remaining olive oil.
  7. Top cod with cooked tomatoes and feta cheese. Bake for 20 minutes, or until cod reaches an internal temperature of 145°F. Top with basil and remaining black pepper.

Per Serving: 360 calories | 13g fat | 16g carbohydrate | 44g protein

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

A Life to Remember

“I'm a wife and mom to three kids, and I knew I needed to make major health changes in my life for my family.”

After a twin pregnancy that left her with a dislocated hip joint, Rebecca was immobile and relied on loved ones to help take care of her family while she spent three months in physical therapy. She knew that her weight further complicated the situation.

“During this time, I also began to notice how few photos there were of me and my family—no tangible memories. I changed my social media privacy settings to avoid being tagged in photos where I would be seen at 275 pounds, the highest weight I'd ever been.”

Rebecca decided to fully commit to the OPTAVIA Program and quickly learned that her life was going to change for the better.

“Within the first week, I already had increased energy and the scale kept moving down.”

Rebecca appreciated the support she received from her OPTAVIA Coach, who walked her through the Program every step of the way. But the most amazing transformation in addition to the weight loss, were the lifestyle changes she implemented with the Habits of Health®.

“It's what really sets OPTAVIA apart. I now view food differently and have built healthy habits along the way that will be sustainable in the long run. I've lost 55 pounds* and am still journeying towards my goal.”

As a working mom, Rebecca also appreciated the flexibility and convenience of the Program with her lifestyle.

“What OPTAVIA has given me is something that no amount of money could ever buy. I have my life back. A life that's intentional with my kids and to be able to have the energy to run and play with them. A life that will now be remembered through photos that I'm happy to be in. And now a life that is paying it forward and sharing this amazing hope with others.”


Kelli Caudill
Independent OPTAVIA Coach
North Beach, Maryland

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