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In life – especially during these evolving times at home – we will face stressful situations and the need to make difficult decisions. But, remember, it is how we react and what we learn that determines the type of outcome you experience.

There are two mindsets – fixed and growth – that often affect how people reach decisions:

  • With a fixed mindset, people believe their qualities are organic and unchangeable. They also feel natural talent leads to success, as opposed to ongoing effort.
  • Those with a growth mindset believe that learning and intelligence usually improve any experience, and that effort has a direct impact on success.

Therefore, it is important to develop a growth mindset to realize your ability to succeed, and articulate how your emotional intelligence can and will affect overall stress. Having a growth mindset is more crucial now, during this time of uncertainty, so you are equipped to navigate ongoing obstacles at home.

Practice these tips as you develop a growth mindset:

  • View challenges as opportunities. Embrace challenges as opportunities to learn and grow. The more we challenge ourselves to achieve a healthier lifestyle, the more opportunities we open up for ourselves.
  • Choose learning over approval. If we are more concerned with being accepted by others, we can lose perspective of the real benefits of reaching a health goal. It is important to focus on improving ourselves for our own benefit to increase our growth potential.
  • Focus on the process. Major change takes time, so it is important to be realistic when creating your timeline for reaching your goals. By practicing new, healthy habits during the learning process will make goals more likely to stick with time.
  • Reward your effort. Set mini milestone goals and reward yourself for the effort and progress you make along your journey. For example, if you have stuck to a healthy sleep schedule for two consecutive weeks, treat yourself to a movie night at home with the family.
  • Reflect on your learning. Journaling is a great way to reflect on new lessons learned by writing them down and revisiting them along your way to optimal health and wellbeing. Also, keep track of healthy tips you acquired and document the physical and emotional feelings you experienced during the process of learning a new habit. This will help identify what worked well so you can adapt and apply learnings are you continue to grow! Your LifeBook is a perfect tool for reflection on your journey.

Ask me, your OPTAVIA Coach, about other ways to continue to develop a growth mindset on your journey to Lifelong Transformation, One Healthy Habit at a Time.

Join this week’s Habits of Health® Community Time, Become the Healthiest YOU with a Growth Mindset, on Wednesday, April 22nd at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coaches Kat and Jon Fuller.

HOW TO CONNECT:
Please click the link below to join the webinar:
https://zoom.us/j/113312513

Or iPhone one-tap (US Toll):
+1(646)558.8656

Or Dial (US Toll):
+1(646)558.8656

And Enter the Pin: 113312513#

As we become more adjusted to life at home, many of us find it difficult to get in daily steps and exercise.

But, by making small, daily choices you can win against weight management and exercise at your own pace.

Following these simple tips will not only help you become more active, but also change your mental state of mind for the better, amidst the uncertainty of the outside world:

Increase NEAT activities:

  • What is NEAT? Non-Exercise Activity Thermogenesis, or ways to burn calories that aren't formal exercise
    • Use these five favorite NEAT activities at home.
      • Stand or walk during calls or online chats with friends
      • Do calf raises while brushing your teeth
      • Stretch while watching TV
      • Do squats while you fold the laundry
      • Take a walk around the house (inside or outside) each time you get up to use the bathroom

Get creative with the six S’s of success:

  • What are the Six S’s of Success? These are NEAT activities that have been divided into six categories to represent the movements and postures that typically fill our days.
    1. Stance: Focus on proper posture and core alignment by using a proper chair to help you sit up straight. Flex your stomach muscles and take deep, slow breaths.
    2. Stand: Keep moving when you are on the phone or during TV commercials, or at work. Start with 10 additional minutes of standing per day, then add 10 additional minutes as you go!
    3. Stroll: Take a walk, pace when you’re on the phone, or march in place while you watch the news.
    4. Stairs: Go up and down the stairs in your house if you have them. No stairs? No problem! Do knee raises or toe taps. Set a reminder to ensure you get up and move each hour.
    5. Switch: Opt to do things manually when you can. Wash dishes by hand instead of using the dishwasher; or rake and/or pick up twigs in the backyard instead of mowing over them with your lawn mower.

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

Yield: 4 servings

Complete Lean & Green Meal: 1 leaner, 1 healthy fat, 3 green, 3 condiments

Total Time: 30 minutes

Ingredients

6 tbsp almond flour

8 tsp large flake nutritional yeast

¼ tsp each or less: salt & pepper

1 lb. eggplant, cut into 8 rounds about ½-inch thick

Cooking spray

15-oz. canned diced tomatoes

2 cloves garlic, minced

2 scallions, trimmed and chopped

¼ cup chopped fresh basil

1½ lbs. pre-grilled chicken breast slices

Directions

  1. Preheat oven to 400⁰F.
  2. Combine almond flour, nutritional yeast, salt and pepper in medium bowl.
  3. Rinse eggplant slices, and coat both sides with almond flour mixture. Place eggplant slices on a lightly greased baking sheet. Bake for 20 minutes, flipping halfway through.
  4. Meanwhile, combine the tomatoes, garlic, and scallions in a saucepan, and simmer on low for 15 to 20 minutes.
  5. Once eggplant is cooked, remove from oven and serve with tomato sauce and grilled chicken.

Note: You can buy fresh or frozen pre-grilled chicken breast strips at the grocery store to save time.

Per serving: 350 calories, 10g fat, 17g carbohydrate, 47g protein

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

Change the Course

“I was overweight as a child and for the majority of my adult life. My motivation to lose weight stemmed from my worsening physical and mental health. At nearly 320 pounds, I despised the way I looked and my body was starting rebel.”

Esther shied away from social activities and felt closed off to certain opportunities and experiences due to her weight.

“I was very aware of my size and felt like people were judging me. I was so low and felt embarrassed a lot of the time. I avoided activities that required too much exertion or activities where my size was just prohibitive.”

Esther realized that her children had a mom who was less active, involved, and energized. She also felt discordant as a wife. When she turned 40, she was determined to make fundamental changes and set a healthier example for her household.

“My life changed when I met my OPTAVIA Coach who guided and encouraged me.  Over the course of nine months, I lost 137 pounds*. My Coach believed in me before I even believed in myself.”

Esther was grateful to find a Program with structure and community support. Since being on the Program, her life has transformed physically and emotionally.

“Thanks to losing the weight, I have become an active mom who's able to keep up with her kids, which fills my heart with joy. My husband also embraced the Program and our shared purposefulness has grown.”

Esther now sees the person on the outside that she has always felt on the inside. She is happier, more vibrant, and more engaged in all aspects of her life.

“Losing my weight has given me self-confidence. I am worthy. I believe in myself. My body was a barrier, but it's not anymore.”

Since losing weight, Esther has discovered that she really loves exercise. Now an OPTAVIA Coach and a certified personal trainer, she hopes to inspire others to pursue their health goals.

“I am still in awe that this is my life. It's a new and wild concept for me, but if you believe in yourself and work towards your goals you CAN change the course of your life and fulfill your dreams!”

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

 

Kathy Glazer
Independent OPTAVIA Coach
Kathy@EatSmartCoach.com
http://EatSmartCoach.optavia.com/eatsmartcoach
571-213-1988
3 Washington Circle N. W. #303, Washington,D.C. 20037, Also Falls Church,VA

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