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The last five elements have set you up with a clear understanding of where you are currently in terms of your health and identifying your motivation. This week, we will explore how improving weight management is a byproduct of creating overall health and wellbeing. An important first step is assessing the current phase of your weight management. Here are two different measurements to evaluate yourself:

  • Body mass index (BMI). BMI is a measure of body fat based on height and weight. When combined with your waist circumference, it determines if you are at a healthy weight.
  • Waist circumference. Waist circumference allows us to evaluate organ fat accumulation and indicates if extra fat poses a health challenge. To measure waist circumference correctly, stand and place a tape measure around your mid-section, just above your hipbone, and measure your waist after exhaling.

Remember that the current state of your weight is exactly that—a phase that you will move through as you continue to improve your weight management. Try not to get caught up on numbers, like your weight, BMI, and waist circumference. Instead, keep these three key points in mind when working toward a healthy weight:

  1. It is more than weight loss. Your focus should be on building health and wellbeing. These lifestyle changes will motivate you each day.
  2. Use structural tension. Utilizing this will help you transition from your current to your desired weight. Structural tension will determine the actions you need to take to make your health and wellness goals a reality.
  3. Implement the Habits of Health. Implementing new healthy habits make managing your weight much easier, and you will begin to see progress in reaching your healthy weight. Unlike willpower, habits transform your old actions into new choices that support your long-term health.

Ask me, your Independent OPTAVIA Coach, about other tips to improve your health and wellness on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Join this week’s Habits of Health® Webinar, Your LifeBook – Element 06: Your Path to a Healthy Weight, on Wednesday, March 31st at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coaches Dave & Chantel Goff.

Please click the link below to join the webinar:

Or iPhone one-tap (US Toll):

Or Dial (US Toll):

And Enter the Pin: 113312513#

So long, winter! Welcome spring, the season of renewal, in all its bright, warm glory. It is now time to welcome fresh flowers, vegetables, and all of the fascinating changes that Mother Nature brings. Between the blooming flowers and trees, baby birds, and insects galore, it is the perfect time to work on some DIY projects!

For some fun springtime crafts, check out the following ideas:

  • DIY wreaths. Time to swap out your holiday décor for a springtime wreath. Twigs, blossoming trees, and herbs are all great bases for a quick DIY wreath that will last well into the summer months. Get some exciting ideas here.
  • At-home face mask. Spring cleaning doesn't just mean cleaning your house! With a new season here, it is important to take care of your skin. Try this purifying at-home face mask:
  1. Combine 1 tablespoon of honey, 1 egg white, and a little squeeze of lemon juice.
  2. Massage onto your skin and let it sit for about 10 minutes.
  3. Rinse with a warm, gentle washcloth and pat dry.
  • Create your own centerpieces. Pull out the mason jars and grab some fresh flowers from outside to put on tables around the house. Have the kids help by decorating the mason jars and watering the flowers each morning!
  • Spring into motion! On top of all of the exciting new projects, don’t forget to get outside and practice healthy motion! Bring the whole family along and get everyone on the same healthy path.

As you can see, there are TONS of exciting projects you can do right at home to welcome the new season.

Ask me, your Independent OPTAVIA Coach, for other at-home projects you can try while on your journey to Lifelong Transformation, One Healthy Habit at a Time.  

Yield: 2 servings

Complete Lean & Green Meal: 1 Lean, 3 Green, 3 Condiments

Total Time: 60-75 minutes   


1 medium-sized spaghetti squash

3 eggs

1½ cups 2% cottage cheese

2 packets zero-calorie sugar substitute

½ tsp cinnamon

Pinch of salt

Pinch of nutmeg


  1. Preheat oven to 375˚F.
  2. Halve the squash and scoop out the seeds. Bake face down on a baking sheet lined with parchment paper until squash is easily pierced with a fork, about 30 minutes. Allow to cool, then scoop out 3 cups of spaghetti strands and place in a large bowl (save any remaining for another dish).
  3. Add the remaining ingredients to the bowl, and stir until well combined.
  4. Spread into a lightly greased casserole dish, and bake uncovered until golden around the edges, about 30 to 35 minutes. Let sit for 10 minutes before serving.

Nutrition Facts:  Per Serving: 300 calories, 10g fat, 20g carbohydrate, 32g protein


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

All the Way

Kerri’s story began 3 years before she was truly ready to transform her life. After following Julie Ann, her current Coach, on Facebook, she saw the long-term success she was having.

"As she shared her story and her Clients successes, I continued to watch, until one day last December she shared a video of her and 3 of her Clients sharing their stories." 

After turning 50, Kerri reached out to Julie immediately, knowing that she was now ready to transform. “I set a goal of a 50lb* weight-loss, so every day I made the decision to eat my Fuelings, cook healthy dinners for my family and me, and start moving even just a little bit."

Kerri is now four and a half months into her journey and pounds away from her original goal weight*!

“I will get stronger and can set other non-scale goals, like hiking to the top of Vernal Falls in Yosemite or running a 5K or even a half marathon.”

Kerri is beyond excited at the possibilities that her life now holds for me and is certain this program has changed her life forever.

“I am now a Coach and thrilled to be able to lead and inspire others in what is possible in their lives as well. Thank you to OPTAVIA for transforming my life.”

*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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