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Inflammation is the body’s natural response to injury and infection. The body alerts the immune system to heal and repair damaged tissue while protecting itself against viruses and bacteria.

Sometimes inflammation can last longer than necessary, which can lead to chronic inflammation and other health concerns. However, a healthy diet and lifestyle can help keep inflammation under control.

Here are some simple steps to take as you start to heal your body naturally:

  • Eat leafy greens. Leafy greens like spinach and kale contain vitamins that help reduce inflammation. In general, the darker the greens, the more healthy nutrients they contain. Avoid processed foods as these are high in unhealthy fats and sugars, which are linked to inflammation.
  • Get plenty of rest. Insufficient sleep can stress your body before you even begin your day, which can also lead to inflammation. Aim to get seven to nine hours of sleep each night to allow your body ample time to revitalize.
  • Manage stress. Stress is another risk factor that can contribute to your body’s inflammatory responses. Use techniques such as meditation, exercise, or journaling in Your LifeBook to help manage your stress throughout the day.
  • Get Vitamin D. Vitamin D deficiency can also be associated with several inflammatory and autoimmune conditions. Increase your Vitamin D intake by devoting 15-20 minutes daily to standing or taking in the sun, or you can also add fatty fish like tuna and salmon to your diet as an alternative. OPTAVIA Fuelings are a great source of Vitamin D to consider daily, as well. In fact, the OPTAVIA Essential line contains 50% of the daily value of Vitamin D needed to keep in line with nutritional guidelines.

For more information on inflammation, Dr. Wayne Scott Andersen recommends reading Part 2.14 in Dr. A’s Habits of Health®, Inflammation: Dousing the Flame.

We’re getting very close to the New Year so if you still need to order the NEW Habits of Health® Transformational System, it’s time to reward yourself NOW with this gift of optimal health and wellbeing! Let’s connect today to order your System and discuss your game plan for 2020 in greater detail.

Join this week’s special recorded Habits of Health® Webinar, Your LifeBook – Element 20, on Wednesday, January 1, 2020 at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coach Amber Smithson.

To access the Webinar recording, visit our BUZZ page.

During the holiday season, it can be difficult to fit in physical activity between travel, family gatherings, and holiday parties. But with just a little planning, there are plenty of ways to keep up with your daily healthy motion.  

Here are some tips to stay moving during the holiday season:

  • Plan ahead. If you’ve got travel on the books this holiday season, plan ahead by researching your destination. Investigate if any of your friends can add you to their gym membership for a couple weeks, or see if there’s a temporary gym membership available for a week or two in that area. Alternatively, if you prefer the outdoors, identify some hiking trails or running paths, and be sure to pack layers to enable you to keep warm and healthy in colder temperatures.
  • BYOE (Bring Your Own Equipment). If you prefer to exercise your workout routine indoors during your trip, be sure to bring your fitness equipment along with you. Jump ropes and resistance bands will be the perfect fit for your suitcase.
  • Play in the snow. Just like running and staying active in the sand during summer months is incredibly challenging and a great workout, so is the snow! Take advantage of this fitness tool by going sledding, snowboarding, or skiing. Or, get a full body workout by using the shovel to clear walkways instead of the snow blower. If you prefer a more low key exercise, join the kids for the snowball fight or help them build a snowman as an alternative.
  • Clean your house. Set aside a day to clean your entire house. It may seem like routine chores, but you’re actually getting a whole lot of NEAT in the process by bending, squatting, and going up and down stairs. Not only will you burn calories, but you’ll have a clean home that’s ready for holiday guests when you’re finished!
  • Power walk the mall. While you’re taking advantage of the post-holiday sales, don’t forget to wear your workout gear and sneakers so you can power walk in-between visiting stores. Get to the mall when it opens if you want a more open and less crowded space to get your laps in.

By keeping these tips in mind, you won’t have to set aside your healthy motion routine this holiday season. Instead, embrace the challenge and use this as an opportunity to try something new that may carryover for you in the New Year.

Ask me, your OPTAVIA Coach, for other ways to keep moving during the holiday season on your journey to Lifelong Transformation, One Healthy Habit at a Time®.

Per Serving: 3 Green| 2 Healthy Fats| 3 Condiments             

Yield: 2 servings

Total Time: 30 minutes


1 Tbsp. unsalted butter

1 cup diced celery

1 cup diced mushrooms

1/3 cup diced yellow onion

2 oz. chopped walnuts

4 cups riced cauliflower

½ cup chicken stock

1 Tbsp. chopped fresh sage

1 Tbsp. chopped fresh rosemary

½ Tbsp. poultry seasoning

½ tsp salt


  1. Heat butter in a large skillet over medium heat. Add celery, mushrooms, onion, and walnuts. Sauté for five minutes.
  2. Add cauliflower rice, sauté for an additional two minutes.
  3. Add stock and seasoning; mix well. Cover and cook until liquid is absorbed, 12 to 15 minutes, then serve.

Per Serving: 160 calories | 5g protein | 11g carbohydrate | 13g fat

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

My Catalyst for Change

“I was never happy with my weight, even as a teenager. Although I wasn’t overweight, I was unsatisfied with my thunder thighs and pear-shaped tummy. Even when I was fit, I still felt fat.”

Three kids later, Conni was about 20 pounds overweight and trying every diet imaginable. She even tried a naturopath who put her on bioidentical hormones, with some success. Conni felt and looked better, but once she stopped going weekly and spending a lot of money on the procedure, the pounds packed back on.

Just when she had come to the conclusion that this was going to be her weight forever, her friend (and soon-to-be Coach) lost 50 pounds in five months*. She also had two new additions to the family that reshaped her outlook on the way she was living life.

“When my two grandchildren were born, I realized that I wanted to be able to play with them, travel with them and do everything they do when they grow up. I had to lose the weight. They became my WHY.”

So Conni tried the Optimal Weight 5 & 1 Plan® and lost 44 pounds in eight months*.

“Although my weight loss was slower than other transformations I witnessed, it was nothing short of a miracle. Here are some things I learned about myself:

  1. I needed structure. Eating every 2 ½ hours with my 12 hour days was so easy! Having my food all picked out and preparing it when my alarm went off became a healthy habit.
  2. I found out I could stick to something. Following a regimen and learning how to make good food choices became my goal. The more I saw the results, the more I was determined to stick with it.
  3. I love working out. Being on Plan, I was determined to stay consistent and create my own routine. Every day, I start with exercise, rotating between walking, biking, Pilates and hiking. I noticed increased stamina as the weight came off.
  4. Learning to say no. If someone would make something yummy and bring it to the office, how could I say no? I was part of the problem because I was bringing in treats for my staff. I stopped doing that, found other ways to reward outside of food, and learned to say ‘no thank you’ to anything that wasn’t on Plan.
  5. Healthy Habits. Although I've always considered myself a healthy eater, there were things I had justified, like wine and comfort food. But now, with moving more, creating a routine of eating every 2 ½ hours, and lots of water**, I don’t justify anything anymore, except my WHY!

Now I see that my weight gain was the catalyst to breaking a lifetime of bad habits and unhealthy choices. I’m at my best weight and I intend to stay here.”


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

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**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 levels of certain medications.