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In Element 03 of Your LifeBook, titled "How Do You Create What You Want," you laid the groundwork for fostering new routines that contribute to your broader health and wellness objectives. Moving into Element 04, we shift our focus to the significance of self-awareness and the tools essential for cultivating a positive mindset.

Engaging in introspection and objectively evaluating oneself can be challenging yet crucial in the journey of personal transformation. It is equally important to remain grounded in the present moment to ensure alignment with your desired path.

The initial step in developing self-awareness involves self-reflection, a cornerstone for personal growth. Consider the following practical insights:

  • Accountability: Take responsibility for your health and well-being. Avoid attributing challenges to external factors, recognizing that you have the power to assess your current state and determine the direction you want to take.
  • Mindset Evaluation: Assess your mindset objectively. Recognize whether it tends towards negativity, defensiveness, and self-righteousness, or if it embraces positivity, curiosity, and a growth-oriented outlook. This assessment allows for necessary adjustments to enhance your chances of success.
  • Empowerment: Acknowledge your role as the architect of your journey. Obstacles are not setbacks but opportunities for improvement and self-empowerment. Embrace challenges as catalysts for growth, strengthening your resilience along the transformative path.

Stay tuned for the next installment in our exploration of a positive mindset, coming next month. In the meantime, feel free to connect with me, your dedicated OPTAVIA Coach, to discuss practical strategies for cultivating a resilient mindset as part of your journey toward Lifelong Transformation, One Healthy Habit at a Time®.

Check out Dr. A’s Element Stories here!

February is not only the month of love; it's also National Heart Healthy Month! At OPTAVIA, we believe in nourishing not just your weight-loss journey but also your heart. This month let's embark on a journey to prioritize heart health together.

Good nutrition plays a crucial role in supporting a healthy heart. Packed with essential nutrients, OPTAVIA Fuelings and Lean & Green meals teach you what good nutrition looks like. Here's how you can make the most of your mealtimes during National Heart Healthy Month:

  • Incorporate Omega-3s: Incorporate Lean & Green meals rich in omega-3 fatty acids. Each week, try to eat at least two servings of fish that are rich in omega-3 fatty acids (salmon, tuna, mackerel, trout, or herring). Omega-3s are known for promoting heart health.
  • Choose Fiber-Rich Foods: Fiber is your heart's best friend. OPTAVIA Fuelings provide a healthy dose of fiber and so does the Lean & Green meal. Try higher fiber vegetables as the “green” part of your Lean & Green meal, such as broccoli, kale, mustard greens, and collard greens.
  • Mindful Snacking: Snack smart with Fuelings like our Smoky BBQ Crunchers or Essential Chocolate Fudge Pudding. These options not only satisfy your taste buds but also provide essential nutrients that contribute to heart health.

Aside from Fuelings, it is crucial to integrate lifelong heart-healthy practices into your lifestyle. Here are some tips to keep in mind:

  • Stay Active: Regular exercise contributes to a healthy heart. Opt for activities you enjoy, whether it's a brisk walk, a dance class, or a session of yoga.
  • Hydration is Key: Keep yourself hydrated with water. Proper hydration supports cardiovascular health.
  • Manage Stress: Practice stress-management techniques like meditation or deep breathing. A stress-free mind is beneficial for your heart.

Let's make this National Heart Healthy Month a celebration of wellness-driven lives. Cheers to strong hearts, an empowered community and vitality. Together, we can prioritize heart health and continue towards optimal well-being.

To a heart-healthy February and beyond!

References: American Heart Association. (2024). Omega-3 Fatty Acids: Fact Sheet for Health Professionals.

Yield: Serves 2

Per Serving: 1 leaner, 3 Green, 3 Condiments, 1 Healthy Fat

Total Time: 20 minutes


2 tbsp reduced fat margarine, divided

1 lb. thin sliced boneless skinless chicken breasts

2 cups sliced mixed mushrooms such as cremini, shiitake, button, and oyster

1 cup chicken broth

4 wedges spreadable cheese such as Swiss Laughing Cow

1 cup arugula

1 tsp balsamic vinegar


  1. Heat 1 tablespoon margarine in a large skillet over medium-high heat. Sauté chicken breasts, in a single layer, 2 to 3 minutes per side, until chicken is browned. Transfer chicken to a plate. Cook the chicken in batches if necessary.
  2. To the same skillet, add the remaining 1 tablespoon margarine. Sauté the mushrooms for about 3 to 5 minutes or until golden brown. Remove mushrooms to plate with chicken.
  3. Add the chicken broth to the skillet and simmer for 2 to 3 minutes, scraping up the brown bits from the bottom of the pan.
  4. Lower the heat to medium and swirl in the cheese wedges. After the cheese melts, add the chicken, mushrooms, and any resting juices back to skillet. Simmer 1 to 2 minutes until everything is warmed through.
  5. Divide chicken between plates and spoon over mushroom gravy. Toss the arugula with the balsamic vinegar and serve on the side.


Nutrition Per Serving: 390 calories, 13g fat, 6g carbohydrate, 58g protein

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

Download the OPTAVIA App today!

Healthy Hikes

OPTAVIA has played a pivotal role in Valerie's life. Her journey as an independent OPTAVIA Coach unfolded across three distinct phases.

In the initial phase, Valerie felt as though she had stumbled upon a treasure trove. Wearing long-forgotten clothes*, experiencing newfound confidence, and eliminating her debts**, this period was characterized by personal growth and self-discovery. The focus was on reaping the benefits for herself.

As time progressed, Valerie's coaching journey matured. Immersing herself in the Habits of Health, she transitioned from a self-centered approach to one centered around her Clients. The joy of facilitating transformations in the health and habits of others became a daily blessing. Valerie extended her impact by hosting community events like Healthy Hikes and gatherings at her home, emphasizing her desire to influence lives beyond her own.

The third phase brought an unexpected shift as Valerie evolved from having Clients to leading a team of Coaches. Her concerns transformed from personal benefits to finding ways to enhance the lives of her Clients and team members. Daily missions included attending more field-led training, offering support calls, and genuinely listening to the hearts of those in her care.

Amidst a challenging period, when Valerie's husband, a 100% disabled Iraq veteran, faced health issues, OPTAVIA revealed itself as more than just a business. Despite her husband’s four knee surgeries in 30 days and numerous hospital stays, OPTAVIA provided the financial** and community support needed, allowing her to care for her family without hesitation. During this time, Valerie grasped the profound blessing and opportunity that OPTAVIA offered.

Now, as a proud, independent OPTAVIA Coach, Valerie shares her transformative experience with anyone willing to listen. Being part of OPTAVIA brings her immense joy, and she remains grateful for the person who initially shared their story with her and for the incredible circle of support that OPTAVIA provides.

*Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks.

**This income testimonial is not representative of the average earnings that Coaches achieve with OPTAVIA; only a very small number of Coaches will achieve income that is within the range of this testimonial. OPTAVIA makes no guarantee of financial success. Success with OPTAVIA results only from successful sales efforts, which require hard work, diligence, skill, persistence, competence, and leadership. Please see the OPTAVIA Income Disclosure statement for statistics on actual earnings of Coaches.


Rebecca Lange
Independent Certified OPTAVIA Coach
P.O. Box 38941
Greensboro, NC 27438

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