Click here to view online with images.

In a fast-paced world with an abundance of information and competing life priorities, creating habits that allow you to take time for yourself can be challenging.

OPTAVIA’s latest consumer survey shows most U.S. adults define “self-care” as balancing all aspects of health or creating habits that contribute to overall well-being, yet 41% are preoccupied with responsibilities like household chores, family, work and more.

The survey found that many feel they need support to make their self-care – and health – goals a reality. 

Here's a closer look at the insights from the survey:

  • Support is Key: Three out of five (60%) U.S. adults note the importance of having support from others when it comes to their ability to prioritize self-care.  
  • Top Areas of Self-Care: The areas that require the most attention and care are exercise (33%), sleep (28%), and mental and emotional health (27%), all of which are pillars of a healthy lifestyle.
  • Make It aHabit: More than half (52%) agree that “self-care days” are only temporary fixes compared to practicing smaller daily habits.

These survey results reaffirm people’s desire to achieve optimal health and wellbeing and highlight the need for simple and efficient solutions to create habits and achieve a healthy lifestyle.

OPTAVIA’s Holistic Program is designed to:

  • Offer Personalized Support: Guidance from an independent OPTAVIA Coach may be more realistic and empathetic since about 90% first started as Clients, which means this type of support is coming from someone who truly understands and can speak from personal experience.
  • Provide Simple and Effective Tools: OPTAVIA’s Plans provide clinically proven health benefits through scientifically developed products and other tools that can help you achieve your wellness goals and support a healthy lifestyle.
  • Support Habit Creation: Our innovative Habits of Health Transformational System offers easy steps to a sustainably healthy lifestyle by focusing on six key areas: weight management, eating and hydration, motion, sleep and energy management, mind and surroundings. The system addresses the whole person, getting the mind and body working together.

Maintaining self-care habits can be challenging, and that's why the OPTAVIA Community is here to support you every step of the way. To dive deeper into these survey results, read this New York Post article.

Let's make self-care a daily priority together! 

Survey source:

Check out Dr. A’s Element Stories here!

As we stand on the threshold of a new year, it's the perfect time to reflect on our achievements, learn from our experiences and most importantly, plan. The year 2024 offers a blank canvas for us to paint our aspirations and ambitions. It's time to set goals that resonate with our well-being, and what better way to kickstart the new year than with a strategic plan that encompasses your health and wellness?

Reflect and Reframe

Before diving into goal setting, take a moment to reflect on the past year. Acknowledge your accomplishments and identify areas for growth. Consider what worked well for you, and equally, what you can improve. Use these insights to reframe your mindset, focusing on the positive strides you made and embracing the lessons learned.

Set SMART Goals

To ensure your goals are achievable and effective, follow the SMART criteria: Specific, Measurable, Achievable, Relevant, and Time-bound. For example, rather than a vague goal like "lose weight," set a specific target, such as "achieve 10 pound weight loss in the first three months of 2024." This approach provides clarity and a measurable outcome, making it easier to track your progress.

Build and Maintain a Support Community

Embarking on a wellness journey is often more successful when you have a support system in place. Connect with like-minded individuals who share similar goals or consider joining an OPTAVIA Community. Having a network of support can provide motivation, encouragement, and accountability, making it easier to stay on track with your wellness objectives.

Enter 2024 with OPTAVIA, laying the foundation for a healthier and happier you.

Yield: 4 servings

Per Serving: 1 Lean, 3 Green, 2 Condiments

Total Time: 60 minutes


1, (2½ - 3 lb.) whole chicken

1 tsp salt, divided

¼ tsp ground black pepper

¼ tsp paprika

½ tsp garlic powder

1 tbsp lemon juice

2 tsp extra virgin olive oil

½ cup chopped scallions

2 cups diced red bell peppers

7 cups baby spinach


  1. To spatchcock or "butterfly" the chicken, place it back-side up onto a sturdy cutting board.
  2. Using sharp kitchen scissors, cut into the body cavity alongside the backbone of the chicken.
  3. With strong pressure cut along both sides of the spinal cord to remove it.
  4. Once the spinal cord has been removed, flip the chicken over breast-side up, and then flatten the chicken gently with both hands. Remove all visible fat and the skin.
  5. Optionally, the rib and breast bones can now be removed from the inside of the chicken.
  6. Season the spatchcocked chicken with ¾ of the salt, along with the pepper, paprika, garlic powder and lemon juice.
  7. Place the chicken into a 10- to 12-inch oven-proof skillet, and roast in an oven at 425°F for 35 to 40 minutes or until the thighs reach an internal temperature of 165°F.
  8. Remove the chicken from the skillet and place the same skillet over medium heat. Add the olive oil, scallions and peppers and gently cook, stirring frequently, for 6 to 7 minutes.
  9. Add the remaining salt, spinach and 1/4 cup of water, cover with a lid, and continue to cook until the spinach is wilted for about 2 to 3 minutes.
  10. To serve, measure out about 3 ounces of chicken breast and 2½ ounces of either the chicken leg or thigh (dark meat) and serve with ¾ cups of the spinach and pan juices per portion.


Note: If available, try making this with Hungarian paprika

Nutrition Per Serving: 400 calories, 11g fat, 10g carbohydrate, 63g protein

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

Download the OPTAVIA App today!

A Journey of Health and Happiness

In 2018, Vicki found herself at her heaviest weight of 315 pounds, both physically and mentally burdened. Trapped in the monotonous routine of daily life, she settled for a reality that left her longing for more. Amid countless unsuccessful attempts at shedding a few pounds through various diets, Vicki's perception changed when she witnessed a friend succeeding in a way she deemed unattainable.

Driven by curiosity, Vicki decided to embark on one more opportunity to achieve her healthy weight. Over the course of 18 months, she shed an incredible 170 pounds*, sparking a complete upheaval of her life. No longer confined to the sidelines, Vicki transformed into an active grandmother who embraced life with activities like sleigh riding and mountain climbing.

OPTAVIA not only revolutionized Vicki's health but also left an indelible impact on her family's eating habits and her marriage. Grateful for her transformational journey, Vicki became a beacon of inspiration within her community.

Becoming an independent OPTAVIA Coach herself, Vicki shared her journey with the world, touching many lives. The OPTAVIA community became a family, fostering connections through healthy activities and shared passions. Vicki's coaching role allowed her to witness countless transformations, from broken individuals finding hope to thriving in all aspects of life.

In Vicki's eyes, OPTAVIA is a transformative force for everyone. The program's comprehensive approach, coupled with the support of an independent OPTAVIA Coach and Community, proved pivotal in Vicki's journey and the journeys of those she impacted.

Acknowledging the importance of learning throughout the journey, Vicki emphasizes that it's not just about reaching the finish line but about the lessons acquired along the way. Grateful for the life-changing impact, Vicki expresses her thanks to OPTAVIA, affirming her belief that if she could transform her life, anyone can.

*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

Visit me on FacebookVisit me on TwitterVisit me on LinkedInVisit me on InstagramVisit me on Pinterest
Share this with someone:

© 2024 OPTAVIA, LLC. All Rights Reserved