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In Element 01, Being Clear Why You Are Here, we explored WHY you want to make a change. The next step is to identify what you want, to develop a strategy, and to explore your readiness. To begin, you will need to define exactly what you need to accomplish and outline the goals that will allow you to create the life you want to live.

With this in mind, identify the area(s) you want to work on in the list of MacroHabits below. Then write down at least three things you would like to change in the MacroHabits you choose:

  • Healthy Weight Management. Reaching a healthy weight can give you more energy, lower your risk for certain diseases, and improve the overall quality of your life. The Optimal Weight 5 & 1 Plan® is designed to move you through a fat-burning stage and optimize your metabolism. As you lose weight, your confidence will increase and will pave the way for other microHabits.
  • Eating Healthier and Better Hydration. Portion control, meal frequency, and a balanced diet are essential to fighting food cravings and coincide with healthy weight management. Proper hydration is also important to optimize your body’s efficiency.
  • Moving More. Healthy motion keeps your body flexible and strong, and can also impact emotional wellbeing. With NEAT (Non Exercise Activities Thermogenesis), you can increase your physical activity outside of exercise. By focusing on constant movement, you will burn more calories.
  • Sleeping Better. Sleep is a critical, and often underestimated, factor of optimal health. The quality of your sleep also has an impact on losing and maintaining weight.
  • A Healthier Mind. Examining how you make choices and understanding your patterns contribute to your overall health. Being mindful and managing stress appropriately are just as important as physical fitness.
  • Better Surroundings. The people, places, and things that surround you can impact other areas of health. Build a support system that helps you build lasting relationships and a sense of connection.

Once you identify the areas you want to change, you have the building blocks for motivation and a grasp on what is important to you.

Ask me, your OPTAVIA Coach, for additional tips on how to identify what you want to accomplish along your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Still need to order your Habits of Health Transformational System? Ask me how to order your System today!

Join this week’s Habits of Health® Community Time, Your LifeBook—Element 02: Knowing what you want to accomplish, on Wednesday, January 22nd  at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coach Joanna Mitchell.

Please click the link below to join the webinar:

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Habits are the actions that we do so frequently that they become our routine, even when we know they may not be the healthiest choices. Most unhealthy habits are a reaction to stress. The key to success is to identify the cause of these unhealthy choices, and then replace these choices with healthier options. Here are some tips for changing these stuck, unhealthy habits to productive, healthy habits:

  • Identify the cause. It’s important to identify the underlying cause for your habitsFor example, unhealthy eating may be your comfort outlet when you’re feeling stressed. Once you understand that your mood can affect your eating habits, try using a different outlet, like going on a walk or journaling about your feelings. When you acknowledge the power of small actions, it’s easy to see how shifting these behaviors can lead to positive results.
  • Make a plan. Write down your plan to yourself or create a vision board where you will regularly see your goal. Having a visible plan will make your objectives clear. When faced with a decision between a healthy or unhealthy choice, remember that making the healthier decision will give you a greater reward in the long run.
  • Have a support system. Reach out to a loved one or friend whenever you need some motivation or a word of encouragement. As your OPTAVIA Coach, I’m here to guide you and help keep you accountable. Also, our Community of like-minded people offer valuable insight and empowerment along your health journey.
  • Create realistic goals. Significant change does not occur overnight. Continue to implement small, healthy habits and create a realistic timeline to achieve your goal.
  • Forgive yourself. No one is perfect and if you make a mistake, don’t give up! A mistake actually provides valuable information—it provides more insight to your stressors and the actions you need to change in order to stay on track. The longer you stay off course, the bigger setback you will experience, so get right back into the game!

Ask me, your OPTAVIA Coach, about other ways to create healthy habits on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Yield: 4 servings

Complete Lean & Green Meal: 1 lean, 3 green, 3 condiments

Total Time: 30 minutes


1½ lbs. 93% lean ground turkey

½ cup low-fat grated parmesan cheese

2 scallions, trimmed and minced

1 tsp salt

½ tsp black pepper

4 cups chicken stock

2 tbsp non-perell capers

4 cups zucchini and/or yellow summer squash “noodles”

2 cups halved cherry tomatoes

1 cup coarsely chopped fresh basil


  1. Combine the ground turkey with the cheese, scallions, salt and pepper; mix well and shape into 12, small (2 ounce) meatballs.
  2. Bring the chicken stock to a boil in a medium to large pot, add the capers and turkey meatballs, and simmer gently for about 12 -14 minutes.
  3. Remove the meatballs from the chicken stock and plate into four individual soup bowls; keep warm.
  4. Bring the chicken stock back to a boil and add the squash noodles; simmer for about 2 minutes. Using tongs, arrange a quarter of the squash noodles on top of the turkey meatballs in each bowl.
  5. Add the cherry tomatoes to the broth and simmer for one minute. Stir in the basil leaves.
  6. Using a slotted spoon, remove the cherry tomatoes from the pot and arrange an equal amount over the meatballs in each bowl. Pour the remaining broth over top. Serve hot.

Per serving: 400 calories | 19g fat | 15g carbohydrate | 42g protein

Tip: You can make squash “noodles” with a spiralizer, vegetable peeler, or by thinly slicing the squash into noodle-shape pieces with a knife. Alternatively, look for pre-cut squash noodles in the fresh and frozen departments at your local grocery store.

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

My Life Mission

“I was diagnosed with breast cancer when my youngest daughter was six months old. I quickly began chemo and my days of exercising were over for a while. It became a day to day fight for survival.”

Nicole had gained some weight from the steroids during her treatment, fluctuating between 183 and 193 pounds. When she finished chemo, she had a double mastectomy and 11 lymph nodes removed, followed by radiation.

“After radiation, I began exercising and eating a balanced diet. But, no matter how hard I tried, I could not lose weight. I supplemented different products in with my diet routine. All with no luck.”

Nicole experienced another major setback when she needed emergency surgery due to complications with the radiation therapy. She ended up back in the hospital with an infection and had an allergic reaction to the medicine. This triggered swelling in her arm and hand and she could no longer wear her wedding ring.

“In December, Justin, my mom’s boss, invited me to a meeting about healthy habits. I didn't know I would learn about this amazing Program, OPTAVIA.”

After hearing multiple testimonies, Nicole was ready to give OPTAVIA a try, so she decided to sign up with Justin as her Coach.

“I quickly lost 10 pounds* in two weeks and my face was slimming down. No more puffy cheeks! I was starting to recognize myself again and I was able to wear my wedding ring again! This was huge for me.”

Nicole continued to lose about two pounds a week, losing a total of 23 pounds* and two pant sizes!

After Nicole’s journey, she wanted to make it her mission to help others and give back. Justin encouraged her that being an OPTAVIA Coach was a way to do just that.

“This is my life mission. Being a Coach will help to keep me accountable so that I live a long life. I want to see my girls graduate and get married. I want to grow old with my husband. OPTAVIA has been a saving grace to me! I have met the greatest people and I am a part of something amazing.”

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

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