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In our fast-paced world, finding the time to plan healthy meals for ourselves and our families can be a challenge. That is why our proven Optimal Weight 5 & 1 Plan®  is formulated to jumpstart your optimal weight journey while also simplifying your routine.

We all know that rash decisions usually happen because we’ve waited too long to eat, leaving us ravenous! The thought of preparing a Lean & Green meal becomes a daunting task because we are so hungry.

As your Coach, I’ve learned how to properly plan out my meals; I’m here to tell you that OPTAVIA Fuelings are a great solution that helps Clients, like you, stay on course by eating five small “meals” every 2-3 hours throughout the day.

Not only will Fuelings help keep you from falling into a hypoglycemic state, but they are also quick, convenient, and created with minimal preparation in mind.

OPTAVIA Fuelings are also scientifically-proven and designed to help your body enter a gentle and efficient fat-burning state, while also supporting your digestive health. Fuelings give you what is truly needed to nourish your body every two to three hours.

Consider these additional benefits from OPTAVIA Fuelings, as you continue on your journey to optimal health and wellbeing:

  • Each Fueling contains high-quality protein, which helps retain lean muscle mass
  • Fuelings are portable and easy to prepare, making them convenient options for a busy lifestyle
  • Fuelings provide a balance of complex carbohydrates, added probiotics, and 24 vitamins and minerals

Ask me, your OPTAVIA Coach, for more information, and how to get set up for success on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Join this week’s Habits of Health® Community time, Success Through Simplicity, on Wednesday, July 29th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coach, Donni Alvarenga, featuring OPTAVIA’s Behavioral Counseling Manager, Research and Development, Nick Frye.

Please click the link below to join the webinar:

Or iPhone one-tap (US Toll):

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And Enter the Pin: 113312513#

Self-awareness is one of the key foundations of personal growth. By gradually building self-awareness, you will have a greater understanding of what type of interactions you have with others. In short, self-awareness will help you to create and maintain the healthy life that you want and deserve.

There are two kinds of self-awareness, internal and external, both equally important. Internal self-awareness is the conscious knowledge of your own character, feelings, motives, and desires. External self-awareness will make you aware of how other people see you.

Building and creating your own self-awareness will allow you to make intuitive decisions without thinking twice.

Here are some simple ways to help you build self-awareness along your journey to optimal wellbeing:

  • Test yourself. Personality tests, psychometrics, and strength assessments can start to build self-awareness by illustrating your dominant patterns and behaviors, good or bad.
  • Self-Reflect. Self-reflection is the ability to look at yourself and your actions in an unbiased way. Looking back at your actions before, during, and after situations without judgment is difficult but can build long term emotional intelligence.
  • Journaling. Writing about your feelings can help you reflect upon a situation, past or present. Simply write down your thoughts and feelings in Your LifeBook or a personal journal, then revisit these events and feelings to help you better understand yourself.
  • Ask others. Seek input from trusted family members or friends. Ask what words describe you? What is their perception of your strengths and weaknesses? Do they notice certain tendencies or triggers in various types of situations? This honest feedback may be difficult to hear at times, but it can help you identify when you need to change or stay the same, building your whole picture –who you are, what you recognize, and how you take responsibility for your actions.

Ask me, your OPTAVIA Coach, about building self-awareness on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Yield: 4 servings

Complete Lean & Green Meal: 1 leanest, 2 healthy fats, 3 green, 2 condiments

Total Time: 30 minutes


1 tbsp lime juice, divided

1 tsp each: salt & pepper, divided

4 raw mahi-mahi fillets, about 8 oz. each

2 tbsp + 2 tsp extra virgin olive oil, divided

1 jicama, thinly cut into long strips like matchsticks (should yield about 3 cups)

½ cucumber, thinly cut into long strips like matchsticks (should yield about 1 cup)

2 cups watercress, coarsely chopped

1 cup alfalfa sprouts


  1. Combine one teaspoon of lime juice, a half teaspoon of both salt and pepper, and two teaspoons of oil in a small bowl. Brush the mahi-mahi fillets all over with the olive oil mixture.
  2. Grill the mahi-mahi over medium-high heat until done, about 5 minutes per side (internal temperature of 145⁰F.)
  3. For the slaw, combine the jicama, cucumber, watercress, and alfalfa sprouts in a bowl. Combine two teaspoons of lime juice, a half teaspoon of both salt and pepper, and two tablespoons of extra virgin olive oil in a small bowl. Drizzle over slaw, and toss to combine.

Per serving: 320 calories, 11g fat, 10g carbohydrates, 44g protein


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


“I was obese, weighing in at 333 pounds with a BMI of 50.6 and a waist measuring 59 inches. My journey towards optimal health began as part of a ripple effect. My best friend had a friend who had an amazing transformation and had become an OPTAVIA Coach. She asked me if I'd like to try the Plan with her and if we could be each other's support system.”

After watching her friend lose 30 pounds* in two months, Colleen decided to give OPTAVIA a try, and she never looked back.

“I ripped the bandage of fear off and told myself this was my time! I can honestly say it was one of the best decisions of my life. Each day I ate my five Fuelings every 2-3 hours, prepared a Lean & Green meal, and drank water. My clothing became baggy, my body shrunk, and I could move more. Never in my wildest dreams did I think I could lose 100 pounds*.”

After one year of being on Plan, Colleen was thrilled when she stepped on the scale and saw the number “1” as the first digit.

“I had made it to ‘Onederland’! The goal of a healthy BMI was in sight. I had to keep going.”

A few months later, Colleen had lost an additional 60 pounds* and was half of her original weight. She took her first plane ride since she began her journey and was in awe of how much room the seat had and how the seatbelt fit her comfortably. She no longer hid in photos and began enjoying shopping for clothes in her new size.

“I decided to celebrate reaching a healthy weight by running a half marathon. The girl that used to get doctor’s notes to get out of gym class was going to run 13.1 miles. Just like my weight journey, it was challenging but rewarding.”

As Colleen entered the final stretch, her legs began to burn. She turned around and saw another woman like her, exhausted and determined to cross the finish line.

“I thought about my health journey and how if I hadn't locked arms with so many people, I wouldn't be where I was today. I held out my hand and looked a total stranger in the eye and said, ‘Let's cross this line together,’ and we did. That moment was like the day I reached my goal, unforgettable.”

Colleen has been maintaining her healthy weight. There are still challenges, but she has her support group to inspire her and healthy habits to keep her going.

“I enjoy racing my nieces down the giant slide at the amusement parks, I continue to run, and I found love. There will never be enough gratitude for what this Program, Dr. Andersen, my best friend, my OPTAVIA Coach, and the OPTAVIA Community have done to inspire me. As an OPTAVIA Coach, I’m now paying it forward and encouraging others to find health and happiness.”

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

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