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Water plays a vital role in supporting healthy weight loss. Unlike fat, our bodies can’t store water, so it’s necessary to replenish continuously throughout the day. In addition to staying hydrated, water helps speed up metabolism and prevents overeating. Here our additional tips to consider when trying to stay hydrated:

  • Carry a water bottle. The easiest way to remember to drink more water is to keep your water bottle handy at all times. Your water bottle becomes your visual cue to drink more, and you are more likely to refill it when it is empty.
  • Drink the right amount of water. Certain health conditions and lifestyles can determine how much water you need. For example, expecting mothers or athletes may need extra fluids to stay hydrated. As a baseline, you should be drinking 64 ounces* per day.
  • Drink water with every meal. Drinking water with your meals will not only help you stay hydrated, but can also help improve your body’s digestion. If you are hydrated, your body produces sufficient saliva, which helps break down food into nutrients that the body can easily absorb.
  • Eat vegetables. Your food choices are a major contributor to your hydration and account for roughly 20 percent of your daily fluid intake. Vegetables that are high in water include iceberg lettuce, celery, and cucumbers. To put this into perspective, the water composition of a cucumber 96 percent, making it a smart strategy to include in your lean and green meals or salads.
  • Track your water intake. So you don’t fall behind and are sure to consume 64 ounces* of water daily, use the Habits of Health App to log water intake and to remind you when it’s time for your next glass.

Proper hydration is just as critical as healthy nutrition when achieving Lifelong Transformation, One Healthy Habit at a Time®. OPTAVIA’s line of Purposeful Hydration® cues you when to hydrate and keeps you hydrated throughout the day.

Connect with me, your OPTAVIA Coach, to try Purposeful Hydration or feel free to reach out to discuss other tips on staying hydrated on a daily basis!

Stay tuned for next week’s newsletter featuring Element 11—simple lifelong eating tips to guide you beyond weight loss!

Still need to order your NEW Habits of Health® Transformational System? Let’s connect today!

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

Join this week’s Habits of Health® Webinar, Your LifeBook—Element 10: Best tips to hydrate during weight loss and beyond to accelerate your results on Wednesday, October 16th  at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coach Shirley Mast.

Please click the link below to join the webinar:

Or iPhone one-tap (US Toll):

Or Dial (US Toll):

And Enter the Pin: 113312513#

As the humidity of summer makes its exit and the crisp autumn air moves in, now is the perfect time of year to get outside to exercise the micro habit of healthy motion. Take these next few months as an opportunity to enjoy these cooler weather activities while also spending time with loved ones:

  • Pumpkin picking. Get your daily steps in by visiting a local pumpkin patch or to find the perfect pumpkin to incorporate into a myriad of healthy snack recipes for your family to enjoy during October.
  • Go for a hike. This is the perfect time of year to get outside for a scenic hike. Pick a local trail or find a hike in a nearby park, and admire the changing leaves and colorful trails. Invite friends to join and make an afternoon of it by enjoying a healthy picnic at the end of your trek.
  • Visit a corn maze. It wouldn’t be Halloween without visiting a corn maze! Explore the maze by tapping into enhanced problem-solving abilities while also putting your memory to the test.
  • Rake leaves. It may not be the most fun activity, but you can cross this seasonal chore off your to-do list while practicing NEAT. Involve your family or young ones and have a contest to see who can gather the most leaves in a designated timeframe. Don’t forget to jump into your pile at the end!
  • Go horseback riding. For a light workout and to help strengthen your leg muscles, try horseback riding! Whether it’s your first time or you’re a pro, this is a great activity to try this fall.

Ask me, your OPTAVIA Coach, about other healthy fall activities to enjoy on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Per Serving: 1 Leaner | 3 Green| 1 Condiment| 1 Healthy Fat       

Yield: 4 servings

Total Time: 30 minutes


1¾ lbs. boneless, skinless chicken breasts

¼ tsp each: salt & pepper

2 cloves garlic, minced

1 scallion, minced

4 cups cauliflower “rice”

1½ cups cherry tomatoes, halved

40 green pitted olives

½ cup green beans, cut into ¼-inch pieces


  1. Preheat oven to 350°F. Season chicken with salt and pepper, and place on a lightly greased baking sheet. Roast chicken in oven until internal temperature reaches 165°F, about 20 minutes. Once chicken breasts are cooked, remove from oven and set aside to rest.
  2. Meanwhile, combine all of the remaining ingredients in a pot. Simmer on low for 8 to 10 minutes. When finished, slice the chicken and serve with cauliflower “rice.”

Tip: For a more traditional take on this dish, cut the chicken into bite-sized pieces and combine with the remaining ingredients in a pot (instead of roasting). Simmer on medium heat for about 10 to 12 minutes, or until chicken reaches an internal temperature of 165°F.

Per Serving: 340 calories | 43g protein | 15g carbohydrate | 10g fat

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

Leading By Example

 “In my professional role as an acupuncturist and massage therapist, I am expected to set an example of good health. I never felt like I set a good enough example, because I had been overweight for 30 years.”

Laura had been successful in losing weight, but it would all come back one way or another.

 “I would tell my clients that if they lost weight, it would help their problems. But how could they take me seriously when I was not following my own advice?”

At a routine doctor’s visit, Laura’s doctor told her that she exhibited symptoms of metabolic syndrome.

“That was a huge wake up call for me because I thought I was taking care of myself. I took vitamins and ate healthy foods, but I guess I wasn’t doing everything I needed to do.”

Laura decided to make a permanent change and found OPTAVIA. She knew the Program was rooted in healthy habits and that her first step on her weight loss journey was to reach a healthy weight. 

“I've lost 80 pounds*, I now have a healthier BMI, and I learned other habits that help me on a daily basis. I go to bed at a consistent time, I exercise, I drink a lot of water, and I pace my meals and snacks to give me well balanced blood sugar levels. It's really helped me a lot, and I've been able to keep my weight off.”

Now Laura is an OPTAVIA Coach and uses these tools to help her own Clients achieve optimal health.

“That’s what I really wanted to be all along, a good example. Now I am, and I'm glad. Thank you OPTAVIA!”


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

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