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In Element 06, you were given tools to help you reach a healthy weight. In Element 07, we’ll focus on making simple, yet powerful, changes to your environment to make it easier for you to reach your goal.

Throughout your day, there are several opportunities where you can set yourself up for success and make it easier to make healthy choices.

Consider these tips for improving your surroundings, or an environment that’s supportive of your health goals:

  • Your daily plan. Thinking and planning your day in advance, and how you will make healthy decisions, is the first step to creating healthy habits. How are you spending your free time? Are you sticking to a healthy sleep schedule? Take notice of how you can follow a plan to optimize each day on Plan.
  • Control your food environment. Rid your cabinets of unhealthy foods that could sabotage your healthy eating, such as white bread, hydrogenated vegetable oils, refined cereals, and processed sweets.
  • Meal prep and storage. A key to eating smaller portions means smaller serving sizes. Using a smaller plate for your Lean & Green meal will subconsciously make you feel content. Make your kitchen the designated location for serving food and avoid bringing serving bowls to the dining table. Since drinking water can help reduce hunger, set your table with large water glasses and keep a pitcher of water on the dining table for easy refilling.
  • Track your change. After you make these adjustments, create a journal and write down your changes and accomplishments as you’ve bettered your environment for achieving optimal health and wellbeing.

Ask me, your Independent OPTAVIA Coach, for other tips on creating a world that is suited to help you reach your health goals on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Join this week’s Habits of Health® Webinar, Your LifeBook— Element 07: Creating a New Healthy World, on Wednesday, April 7th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coach Dr. J.C. Doornick, featuring special guest Dr. Wayne Scott Andersen.

Please click the link below to join the webinar:

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Achieving your health and wellness goals isn’t about making big, drastic lifestyle changes. It’s about practicing small, healthy habits and integrating them into your daily life consistently over time.

Here are ways you can create healthy habits that stick with you while you continue your transformation journey: 

  • Start small. Start with something attainable by breaking down your habits. For example, instead of taking the stairs in your office every day of the week, start at once or twice a week, and then add more days as you develop endurance.
  • Be mindful. Being aware of why you make certain choices will provide you with a sound mindset, so you are able to continue implementing new changes.
  • Be patient. Change does not happen overnight; in fact, it can take several months of consistent behavior to create a habit that becomes second nature. If you find yourself breaking your new habit from time to time, be patient with yourself! Remember, it’s the overall journey to achieving optimal health and wellbeing that counts!
  • Use me, your Coach. I am here to offer you encouragement and keep you accountable. Please partner with me – I want to help you create these consistent behaviors to help you reach your health goals.

Remember, I’m always here to provide more insight and support on your health journey.

Yield: 4 servings

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

Total Time: 30 minutes


1¾ lb. pork tenderloin

¼ tsp each: salt & pepper

2 tbsp wholegrain mustard

6 cups shredded cabbage

¼ cup cider vinegar

½ tbsp caraway seeds

4 tsp canola oil


  1. Preheat oven to 400⁰F.
  2. Line a sheet pan with parchment paper and lightly coat it with cooking spray.
  3. Season the pork with salt and pepper.
  4. Spread mustard evenly over top of the pork.
  5. Place the pork on one side of the sheet pan.
  6. Toss together the cabbage, vinegar, caraway, and oil. Transfer to a sheet pan in a separate section from pork.
  7. Place the sheet pan in oven and cook until pork reaches an internal temperature of 145⁰F, about 25 to 30 minutes. Remove from the oven and allow to rest.
  8. For one serving, plate 6 ounces cooked pork with 1½ cups cabbage. Drizzle any remaining juice from pan over the pork.

Nutrition Facts:  Per Serving: 290 calories, 10g fat, 6g carbohydrate, 43g protein


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

Committed Coach

“I have been heavy my entire life. I would lose massive amounts of weight over and over again only to continuously put it back on.”

Aside from the yoyo dieting, Sarah also found herself to be tired all the time. Even her kids started to take notice. "When asking my kids, 'what is Mom's favorite thing to do?’, they said take naps. They were right; I had no endurance to finish a day without taking a nap."

Sarah saw several of her friends having success with OPTAVIA and decided it was time for her to take action.

By staying committed to the Program, and developing lasting healthy habits, Sarah received the results she longed for many years. “I lost 99 pounds*. This has been my biggest accomplishment.

“I no longer take naps. I sleep soundly and wake up refreshed with energy that lasts all day. My relationship with food is different now. I’m no longer tempted by food, nor does it control me."

Sarah finds that her success has come from following not just one, but all components of the Habits of Health Transformation System by utilizing her Independent OPTAVIA Coach, the Community, and staying consistent with her Plan.

Several of Sarah’s friends and family members have asked about her transformation and said that they wanted to join her.

“Even though my life is crazy and I work full time, I’m now an independent OPTAVIA Coach. I knew a part of me needed to help and support others on their journeys.”

Sarah is enjoying all the opportunities that being a part of the Coaching Community offers.

“It’s crazy because once I started Coaching, I ramped up my weight loss. It allowed me to get back to the basics of the Program, as I helped others. But the most exciting part of my journey is getting to watch the success of my friends and family that are on Plan with me. I love paying it forward and helping people achieve the same success I did."

*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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