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Mindful eating is about using your awareness to reach a state of full attention to your experiences, cravings, and physical cues.

To master eating mindfully takes practice. Our Community of encouraging, like-minded people are here to help you navigate any challenges you might face. Eventually, you will develop new habits that can help you overcome your eating challenges.

Try the following tips to work towards mindful eating:

  • Eat slowly. Slowing down your eating is one of the best ways to get your mind and body to communicate what you truly need. When you slow down, you can give your body a chance to catch up to your brain and hear the signals to eat the right amount.
  • Listen to your body. Often, we first listen to our minds. However, like many mindfulness practices, we might discover more wisdom by tuning into our bodies first. Too often, we eat when our mind tells us to, rather than our bodies. Mindful eating is listening deeply to our body’s signals for hunger. Ask yourself: What are your body’s hunger signals, and what are your emotional hunger triggers?
  • Cultivate a mindful kitchen. Another way that we eat mindlessly is by randomly searching through cabinets and eating at odd times and places, rather than thinking proactively about our meals. Having a mindful kitchen means organizing and caring for your kitchen and pantry space, so it encourages healthy eating and nourishing gatherings.
  • Attend to your plate. Multitasking and eating are the recipe for not being able to listen deeply to our body's needs and wants. With your next meal, try single tasking and just eating, with no screens or distractions. Instead, share a meal and have a good conversation with your eating companion.

Ask me, your independent OPTAVIA Coach, for additional suggestions on how to develop mindful eating on your journey to a healthier and happier you!

*We recommend drinking 64 ounces of water each day. Talk with your healthcare provider prior to changing the amount of water you drink as it can affect levels of certain medications.

Check out Dr. A’s Element Stories here!

The summer season is rapidly approaching! While warmer weather can inspire a carefree lifestyle in many of us, we can’t forget about our health and sun protection during the upcoming months.

Stay safe, be well, and feel your best this summer by following these simple tips:

  • Layer on the sunscreen. Use a broad-spectrum sunscreen with a sun protection factor (SPF) of at least 30. Be sure to re-apply at least every two hours and after swimming or sweating.
  • Wear proper clothes and sunglasses for the occasion. Plan when you know you will be exposed to the sun by wearing light clothing and a wide-brimmed hat to protect your skin. Protect your eyes with sunglasses, considering those that block at least 99% of UV light.
  • Avoid the sun at peak hours. Limit your direct exposure to the sun between 10:00 AM and 2:00 PM because that is when UV rays are strongest. Use this time to catch up on summer reading or play an indoor game with your family or friends.
  • Plan an active vacation. Camping, hiking, canoeing, kayaking, scuba diving and snorkeling are great ways to spend time in natural environments, while also getting exercise. If you’re visiting a city, consider renting bicycles or taking a walking tour.

Now you’re ready to navigate warmer weather, while having fun in the sun!

Connect with me, your independent OPTAVIA Coach, for additional tips on how to stay safe and healthy during the upcoming summer season.

Yield: 1 serving

Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments

Total Time: 15 minutes


1, (5-oz.) can solid white tuna packed in water, drained well (4oz drained weight)

½ cup chopped celery stalks and leaves

1 green onion, chopped

¼ cup non-fat Greek yogurt

1 large tomato

2 thin slices avocado, about 1½ ounces

2 slices (1-oz. each) reduced fat Swiss cheese


  1. Heat your oven to broil.
  2. In a bowl, combine the tuna, chopped celery, green onion and Greek yogurt until well combined.
  3. Slice 2 thick slices of tomato from the tomato. Place them on an oven safe sheet tray.
  4. Lay 2 avocado slices over each of the tomatoes.
  5. Divide the tuna salad between the 2 tomato slices.
  6. Top each tuna mound with a slice of cheese.
  7. Place the tomatoes under the broiler until the cheese is melted and browned, about 2 to 3 minutes.
  8. Serve immediately (both tomato melts = 1 serving).

Nutrition Per Serving: 370 calories, 13g fat, 11g carbohydrate, 50g protein

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

Download the OPTAVIA App today!

Crawling Through Thorns to Dance in the Meadows

We become who we believe we are, and it begins with a single thought. Amy was a prisoner in her own mind and did not have the tools to break free from the crippling problem of unhealthy living. For much of her life, her thoughts and actions led her to believe she was a victim. “The only “WHY” I could

identify with, was “Why me?” Amy managed to survive after living through the consequences of destructive thoughts and behaviors.

Amy’s life was changed forever, after a drunk driving accident, where she tragically lost her best friend and roommate. In her darkest moment, food and sleep were sources of comfort and security. What seemed like overnight, Amy woke up heavier and discovered she was pregnant. After delivering a healthy baby, Amy’s “WHY” became crystal clear.

“As a single mom, I couldn’t shake the idea that one day, My STORY would inspire and impact lives.” 

Many years later, Amy was introduced to OPTAVIA and decided to give it a try. She was impressed by her results. Reduced swelling, increased ability to focus and an exuberant amount of energy were some of Amy’s immediate wins after being on Plan. She was also sleeping better, waking up early and ditching her “mean-girl” attitude!

“I immediately recruited five friends and my independent OPTAVIA Coach walked me through “Coaching for Dummies”. I stumbled, I choked and spoke out a lot, but I wasn't giving up. I knew I HAD something people needed.”

Amy found strength in being vulnerable, authentic, and transparent. I learned the importance of fostering relationships. “The more I shared my story, the better I became at relating to and coaching my Clients; together, we would find freedom by embracing discipline.”

Amy crawled through the hardships of life so she could dance in the meadow of healthy living with the help of OPTAVIA.

“Had I not experienced the hurts and unhealthiness of my past, I wouldn’t appreciate nor could I the attainable reality of Lifelong Transformation, One Healthy Habit at a Time.”

*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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