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Inflammation is how your body reacts when it's hurt or has an infection. It signals your immune system to defend the body and protect against germs.

Sometimes, inflammation sticks around longer than needed, causing ongoing problems. But eating healthy and living well can help reduce inflammation.

Here are some simple things to do to help your body heal naturally:

  • Eat Greens. Consuming vegetables like spinach and kale offers your body vitamins that fight inflammation. Darker greens are even better. Preparing Lean & Green meals like the Crustless Spinach Quiche or the Yogurt Dill Salmon with Kale Salad is a great way to include more greens into your diet.
  • Get enough sleep. Try to sleep for 7 - 9 hours each night. Sleep helps your body recover and lowers inflammation.
  • Handle stress. Stress can make inflammation worse. Try meditation, exercise or writing in a journal to stay calm.
  • Get Vitamin D. Low Vitamin D can cause inflammation. Spend 15 - 20 minutes in the sun or eat fatty fish like salmon. You can also find Vitamin D in OPTAVIA Fuelings.

To learn more about inflammation, co-founder and independent OPTAVIA Coach, Dr. Wayne Scott Andersen suggests reading Part 2.14 in Dr. A’s Habits of Health Transformational System, Inflammation: Dousing the Flame.

The time is now for better health! Let's talk soon to discuss your year-end goals and your plan for the upcoming holiday season.

Check out Dr. A’s Element Stories here!

We’ve officially entered the fall season. A time where it can be hard to find time for exercise because of traveling, family events and parties. But with a little planning, you can still stay active.

Here are some ideas to remain active during the fall season:

  • Plan ahead: If you're traveling, see if you can use a friend's gym or find a temporary gym where you're going. Or, if you like being outside, look for hiking trails or running paths. Remember to dress warmly if it's cold outside.
  • Bring your own equipment: If you prefer working out indoors, bring small things like jump ropes and resistance bands in your suitcase. Take advantage of other on-demand workouts that you can take with you anywhere and can be done in small spaces, hotel gyms, etc. using the Aaptiv app. For a limited time, OPTAVIA Clients can receive a special discounted rate on their Aaptiv subscription, to learn more about the discount click here.
  • Have fun in the leaves: Leaves can be like a workout tool. Raking leaves is a moderate and functional exercise, meaning it’s a total-body workout – about the equivalent to taking a brisk walk. You’ll not only keep up with fitness this fall, but you’ll also have the best-looking yard on the block.
  • Clean your house: Cleaning might not sound like exercise, but it can be! Bending, squatting and going up and down stairs are all good for you. Plus, your house will be clean for guests.
  • Walk in the mall: When you're shopping, put on your workout clothes and sneakers. Walk quickly between stores to get some exercise.

Remember these tips to stay active during the autumn season. Instead of letting your healthy routine slow down, use this opportunity to try new things and incorporate motion into your routine that you might continue next year.

Let’s talk about more ideas you can use to stay active during this season as you work towards Lifelong Transformation, One Healthy Habit at a Time®.

Yield: 2 servings

Per Serving: 1 Lean, 3 Green, 3 Condiments

Total Time: 50 minutes


1 small spaghetti squash (about 2 lbs.)

1 egg

1 2/3 cup reduced-fat, shredded mozzarella, divided

¼ tsp garlic powder

1/8 tsp kosher salt

1 cup canned diced tomatoes, well drained

1 tsp Italian seasoning, divided

3 tbsp grated parmesan cheese


  1. Pierce the squash in a few spots with a sharp knife.
  2. Place the squash on a large microwave-safe plate and microwave for 5 to 7 minutes.
  3. Turn it to the other side and microwave for an additional 5 to 7 minutes, until it is soft to the touch.
  4. Remove the squash from the microwave and let stand for 5 minutes.
  5. Using a sharp knife, carefully cut the squash in half lengthwise.
  6. Scoop out the pulp and seeds from the center, then rake a fork back and forth to remove strands of the flesh. Measure 2 cups of the strands (reserve the remaining squash for a later use), place in a clean dishtowel or layered paper towels, and roll and squeeze out all the excess water.
  7. Whisk the egg with 2/3 cup of mozzarella and the garlic powder and salt in a large mixing bowl.
  8. Stir in the spaghetti squash until well combined.
  9. Transfer the squash to the center of a parchment lined baking sheet and gently press the squash into a long oval, flatbread-like shape.
  10. Bake in a 400°F oven until golden brown, about 20 minutes.
  11. While the crust bakes, blend the canned tomatoes with half of the Italian seasoning in a blender or food processor until smooth.
  12. Spread the tomato sauce on the crust and top with 1 cup of mozzarella, parmesan cheese and the remaining Italian seasoning.
  13. Bake until the cheese is melted and bubbly, about an additional 10 to 15 minutes.
  14. Remove from the oven and let rest for about 3 minutes before slicing.
  15. Cut the pizza into an equal number of slices and serve.


Nutrition Per Serving: 370 calories, 34g protein, 20g carbohydrate, 20g fat

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

Download the OPTAVIA App today!

Giving Change Another Shot

Steven has struggled with weight issues since childhood. Food was his comfort and reward in both good and tough times, creating a complex relationship with it. After graduating high school at nearly 300 pounds, Steven continued to gain weight in college. Despite attempting different diets and losing significant weight twice before, he always regained it.

Struggling physically and emotionally, he lost his passion and wore a constant frown. "My routine consisted of work, eating and shutting everyone out. I'd almost given up on improvement.” Seeing an independent OPTAVIA Coach's success on Facebook, Steven decided to give change another shot. The first two weeks resulted in surprising results, rekindling a glimmer of hope. This initial win marked a turning point, as he embraced the Habits of Health and experienced increased energy, positivity and happiness with every pound lost.

His consistency paid off, and Steven was able to surpass his weight loss goals in under a year. “OPTAVIA transformed my life.” Starting his own coaching journey in July 2021, he found joy in aiding others on their wellness journeys. His purpose became helping others find themselves through better health. Having lost over 230 pounds*, he embraced walking as a now cherished hobby.

Social media became Steven’s outlet to share his walks, and he set a goal of 50,000 steps for his 50th birthday. Achieving this goal one day before his first OPTAVIA Convention, he felt inspired to do more. Merging his love for helping others and walking, he organized "Walktober" in October 2022. With minimal planning and no advertising, the event raised over $300 and collected 500 pounds of clothing for donation. Encouraged by its success, Steven aimed to make the event an annual affair.

“OPTAVIA has offered me a new lease on life, forging lasting friendships and inspiring me to help transform others' lives.” Steven expresses gratitude toward OPTAVIA and looks ahead toward the future with hope and appreciation.

*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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