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In Chapter 02 of Your LifeBook, we focused on delineating your aspirations and building the groundwork for motivation. Identifying the areas in need of change paved the way for your next steps: fostering new habits to bolster your journey toward desired outcomes.

Achieving consistent results involves several strategies:

  • Structural Tension: Pinpoint your primary macroHabit, like cultivating a healthy environment. Draft a plan detailing the necessary changes as a guidepost for sustained motivation.
  • Habit Loop Creation: Take, for example, adopting healthy hydration. Establishing cues, such as setting phone alarms to remind you to drink some water, will prompt this habit formation. Gradually, this practice will become routine. Cap off the loop by assigning rewards—say, reading a few pages of a captivating book after a sip—as an acknowledgment of your positive behavior.
  • Linking Present Actions to Future Rewards: Your current choices mold your future self. Keeping your WHY in mind when faced with tough decisions aids in making favorable choices, steering you towards your long-term goals.

Remember, the power lies in your hands! By organizing your objectives and consistently honing healthy habits, they'll soon ingrain themselves into your routine.

At the onset of this journey, having support is crucial. As your dedicated independent OPTAVIA Coach, I'm here to offer insights from my experiences and assist in identifying effective practices. Reach out anytime for motivation or guidance—I'm committed to encouraging you through every step!

Check out Dr. A’s Element Stories here!

As January draws to a close, the new year's energy might start to wane, and challenges may arise. What better time to reinforce our commitment to health? Let's explore how cultivating healthy habits with OPTAVIA can be a cornerstone in building resilience, especially during challenging times.

  • The Power of Routine: Establishing and maintaining a routine, such as with OPTAVIA's structured program, can provide stability and a sense of control during uncertain times. It is important to maintain healthy eating, hydration, and exercise as well as a healthy mindset. Having a routine to fall back on helps with all of these!
  • Nutrition as Fuel for Resilience: Proper nutrition plays a significant role in building resilience within the body and mind. OPTAVIA's balanced approach not only supports physical health but also nourishes overall well-being, offering the energy and clarity needed to navigate difficulties.
  • Mindset and Adaptability: OPTAVIA's coaching, support, and goal setting resources help to develop a positive mindset, emphasizing adaptability, mindfulness, and stress-management techniques. Practicing these techniques will enable us to adapt, bounce back, and navigate through adversity or challenging situations, building up our mental resilience.
  • Community Support: There is strength found in community and support networks. No one can do it alone! OPTAVIA's coaching and community platforms offer encouragement, accountability, and shared experiences that bolster resilience on the journey toward health and wellness.

As we approach the end of January, let's reinvigorate our commitment to health and resilience. By embracing healthy habits, maintaining nutritional balance, fostering a resilient mindset, and tapping into the strength of community support with OPTAVIA, we can navigate challenges and emerge stronger than ever before.

Remember, every positive step you take on this journey contributes to your resilience and well-being. Cheers to a healthy year ahead!

Yield: Serves 4

Per Serving: 1 Lean, 3 Green, 3 Condiments

Total Time: 30 minutes


2 tsp olive oil

1 cup leeks, cleaned and chopped

½ cup celery, chopped

1 cup fennel, chopped 

1 cup broccoli, chopped; reserve a few small florets for garnish

4 cups vegetable stock 

¼ tsp salt 

2½ cups spinach, chopped; reserve a few small leaves for garnish 

½ cup parsley, chopped 

50 oz. silken firm tofu, drained and cubed, reserve 8 oz. of cubes for garnish

½ cup non-fat plain Greek yogurt

4 tsp lemon juice 

3 tsp seeds such as pumpkin, hemp or sunflower 


  1. Heat the olive oil in a soup pot over medium heat. Add the leeks and celery, sauté until just beginning to soften about 1 minute. 
  2. Add the fennel, broccoli, vegetable stock, and salt.
  3. Bring the soup to a boil, reduce the heat and simmer for 10 to 15 minutes, until vegetables are tender.
  4. Add the spinach, parsley, tofu, and Greek yogurt. Simmer 3 to 4 more minutes until the spinach is wilted.
  5. Remove soup and let cool for 3 to 4 minutes. Using an immersion or standing blender, puree soup until smooth. Stir in the lemon juice.
  6. To serve, ladle warm soup into bowls (about 2½ cups per serving). Garnish each with an equal amount of reserved tofu cubes, spinach, broccoli and seeds.


Nutrition Per Serving: 310 calories, 13g fat, 19g carbohydrate, 30g protein

Discover other plan-approved Lean & Green recipes in the OPTAVIA App. 

Download the OPTAVIA App today!

Orchestrating Health and Inspiration

Wylenthia (Wynnie) struggled with weight issues for the majority of her life. Prior to adolescence, she tried methods such as dieting, exercise Programs, supplements, and even prescription diet aids to shed excess pounds. At one point, she found herself categorized as super morbidly obese, tipping the scales at 380 pounds. Her challenges extended beyond her personal life and impacted her work as a pediatric occupational therapist. Everyday tasks, like driving her husband's truck were uncomfortably strenuous.

Despite warnings from physicians about potentially life-threatening consequences, Wynnie opted for gastric bypass surgery, viewing it as her sole recourse. She managed to shed 40 pounds before the surgery and an additional 100 in the subsequent year only to regain those 100 pounds the following year. Undeterred, she persisted with various diets, exercises, supplements, and medications, finding little to no lasting success.

Then, in December 2019, a friend's weight loss success through OPTAVIA caught Wynnie's attention. After a conversation with her friend and consulting with her husband, she embarked on her journey January 14, 2020, weighing 309 pounds. Over the next 18 months, she surpassed her ambitious goal and shed an impressive 140 pounds*. Not only did she experience a remarkable physical transformation, but she also felt healthier. Others began to take notice.

By December 2020, Wynnie became an independent OPTAVIA Coach, inspiring her co-worker, aunt, and even her 73-year-old mother to join the Program. Wynnie's success story became a beacon for hundreds of people, encouraging them to pursue healthier lifestyles. Over 100 individuals signed up for the Program.

Today, Wynnie's influence extends beyond the internal Client community. Through her social media presence, she shares recipes, motivational posts, and educational content on healthy habits with others across the globe. Her efforts reached even beyond the Program, leading them to incorporate her guidance into their family's nutrition routines. Wynnie's commitment to improving health and well-being has not only transformed her own life but has become a source of inspiration and support for numerous others.

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


Rebecca Lange
Independent Certified OPTAVIA Coach
P.O. Box 38941
Greensboro, NC 27438

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