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In Element 03 of Your LifeBook, How Do You Create What You Want?, you identified what’s needed to build new, healthy habits that will help you reach your broader health and wellness goals. In Element 04, you’ll explore the power of self-awareness and the tools for creating a healthy mindset.

One of the most challenging aspects of your transformation journey is looking inward and evaluating yourself. If you are mindful of where you are on your transformation journey, you can plan your next steps to ensure you stay on the right path.

Self-reflection is the first step to becoming self-aware; the key to growing on your journey. Take a look at these tips on becoming more mindful:

  • Be accountable. Ask yourself who is responsible for your current health and wellbeing. While you may be tempted to blame it on someone else or a situation in your life, the answer is you. You have the power and responsibility to assess your current health state and evaluate where you want to go next.
  • Assess your mindset. Figure out what type of mindset you have. A negative mindset is closed, defensive, and self-righteous; a positive mindset is open, curious, and thirsting for growth. It is important to assess your current state of mind so that you can make the necessary adjustments to boost your growth and success. Remember that only you control your mindset, so a positive state of mind is yours to achieve!
  • Empower yourself. Remind yourself that you are in charge of what happens on your journey. You are writing your own new story. While on this path, remember that any obstacles you face will help you improve along the way! Once you have empowered yourself, you can harness this tool to empower others and help them achieve their health and wellness goals.

Ask me, your Independent OPTAVIA Coach, about how you can continue to build a healthy mindset on your journey to Lifelong Transformation, One Healthy Habit at a Time.

Join this week’s Habits of Health® Webinar, Your LifeBook – Element 04: Building a Healthy Mindset, on Wednesday, March 3rd 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:

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Now that you’ve started your journey on OPTAVIA’s holistic health and wellness Program, I’m here to support you, as your Independent OPTAVIA Coach, so you can maximize your growth and success, and achieve the goals you desire.

With so many OPTAVIA resources and tips to explore, see below for some of my reccomendations:

  • Embrace the new Habits of Health Transformation System, especially Your LifeBook. Your LifeBook is an interactive journal and workbook designed for you as a way to record your progress on a daily basis, while also reinforcing those key learnings that resonate as you share your personal transformation story of optimal health and wellbeing. This book is your companion, your place to journal about your personal journey, and will help walk you through the specific steps you need to move forward.
  • Lean on me, your Coach. I am here to answer your questions, and support and steer you to success. Please rely on me as your partner so that we can collaborate throughout your journey. I want to see you succeed just as much as you do!
  • Form friendships and support with others in OPTAVIA’s Community. Having a support group in the Community can be vital to your success when working towards short and long-term goals. Plus, the OPTAVIA experience is more fun with friends in the Community, so make your best effort to attend calls, events, and engage with others in the Community on social media.

If you think of other tactics or questions I can answer to help you on your journey to optimal health and wellbeing, let me know! Your success is my success!

Yield: 4 servings

Complete Lean & Green Meal: 1 leaner, 1 healthy fat, 3 green, 2 condiments

Total Time: 60 minutes


1 lb. zucchini

¾ lb. fresh tomatoes, sliced 1/8-inch thick (about 2 cups)

1¼ lb. 96% lean ground beef

3 oz. light cream cheese

1 tsp salt, divided

½ tsp black pepper

1 cup whole basil leaves

1 cup shredded, reduced-fat mozzarella


  1. Using a mandolin or sharp knife, slice the zucchini into ¼-inch slices lengthwise to make lasagna “noodles” (should yield about 4 cups zucchini lasagna noodles). Sprinkle with a ½ teaspoon of salt and allow to sit for 20 to 30 minutes.
  2. Meanwhile, combine the ground beef (browning meat prior to mixing is optional but not necessary) with the pepper, cream cheese, and remaining salt.
  3. Pat dry the sliced zucchini and put one layer into a casserole dish. Top the zucchini with a thin layer of each: the ground beef mix, basil leaves, and sliced tomatoes.
  4. Repeat step 3 until all of the layer ingredients are used. The last layer should be zucchini slices. Sprinkle mozzarella cheese on top.
  5. Bake in an oven at 425°F for 30 minutes until golden. Cut into 4 equally-sized portions and serve.

Nutrition Facts:  Per serving: 330 calories, 16g fat, 9g carbohydrate, 43g protein


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

Couple Goals

As Nate entered his late-thirties, he experienced what he called “dad energy” in his “dad bod.”

“I had a ton of energy to give my colleagues at work, but I was coming home drained. My kids and my wife were getting the leftovers and I was eating most of the leftovers!”

His wife, Denise, was experiencing similar issues, starving for better sleep and better rest so that she could give more to their kids.

After discovering OPTAVIA together, they decided to give the Program a try. Immediately the couple saw the results they had been seeking a long while.

“By partnering with an Independent OPTAVIA Coach, adopting daily healthy habits, and our OPTAVIA Plan, my wife and I were able to lose more than 40 pounds* together. We gained the energy we had been longing for and began living our bigger life.”

Their journey didn’t stop there. After achieving the optimal health and holistic wellness they desired, Nathan and Denise continued their growth by paying it forward and becoming Independent OPTAVIA Coaches.

“Through the journey of Coaching, we have gained healthier minds, that allow us to live in the present, and we are confident in dreaming big dreams for our future. I’m being developed as a leader and because of this, I have a greater capacity to help others more than ever before!”

*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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