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Having a healthy and fresh start in 2021 will help you achieve your goals throughout the year.

The new year is a great time to revisit your strategies for staying fit and reevaluating your plan of attack. Use these tips to stay lean, healthy, and positive throughout the year!

  • The power of a positive mood. It all starts with a positive attitude. Get your brain programmed for your journey! Set your goals carefully, and stick to them by taking one step at a time. Stay upbeat, and don't be too harsh on yourself throughout your journey.
  • No splurging! If you keep on track by staying on Plan each day, you are less likely to splurge for the rest of the week. Be aware of your food choices throughout the day, and you are more likely to stay on track.
  • Slow down when eating. Enjoy your food at a slow and steady pace. Because the more you stop and pause between bites, the more likely your body is to start breaking down those calories while you eat. Train yourself by putting down your fork in between bites!
  • Get outside. There's something about getting outside into nature for exercise. Refresh your daily routine and take your workout from the treadmill to an outside nature trail, or walk around the neighborhood.
  • Talk about it. Share your experiences with family and friends. Don’t do it alone! Having a support system, like our OPTAVIA Community, is a great way to stay on track.
  • Rely on your Coach. Your Independent OPTAVIA Coach is committed to helping you every step of the way.

Ask me, your Independent OPTAVIA Coach, about other ways to stay fit and healthy throughout the year.

Join this week’s Habits of Health® Webinar, Healthy Fresh Start in 2021!, on Wednesday, January 6th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coaches Pat & Karen Schatzline.

Please click the link below to join the webinar:

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Sleep plays an essential role in physical health, brain function, and emotional wellbeing. How you feel when you’re awake is partly due to your quality of sleep. While sleep may seem like a long stream of unconsciousness, your body is actually replenishing nutrients and processing information that your brain was too busy to analyze during the day.

In addition to following the microHabits of Health, like getting between seven and eight hours of sleep each night, here are some tips to improve overall sleep habits to start the new year off right:

  • Stick to a schedule. Sticking to the same sleep schedule helps the body find its natural rhythm and settle into a regular cycle, making it easier to fall asleep and wake up. An irregular sleep schedule can cause irritability, drowsiness, and mood swings. It’s important to stick to the same schedule on the weekends as well—your body has a difficult time adjusting if your weekend schedule is drastically different from your weekday routine.
  • Avoid caffeine. Caffeine is a stimulant and promotes alertness. It can also affect the quality of your sleep, so avoid caffeine after around 2pm.
  • Relax before bedtime. Take a bath, or listen to soothing music to activate relaxation and prepare your body for bed. Try to avoid electronics, including texting and using the computer.
  • Create an optimal sleep environment. Your bedroom should be dark, quiet, and at a moderate temperature. Use white noise to mask ambient noises.
  • Get out of bed if you can’t sleep. Sometimes the anxiety of not being asleep can make it harder to fall asleep. If you're still awake after a half hour of lying in bed, get up and do a relaxing activity until you start to feel sleepy.

If you often feel tired during the day or don't wake up refreshed, it may be helpful to keep a sleep diary to track these patterns and consult your doctor for professional advice. Keep in mind that quality sleep is a pillar for achieving Optimal Health, along with nutrition, hydration, and exercise.

Ask me, your Independent OPTAVIA Coach, about other ways to improve your sleep this year.

Yield: 4 servings

Complete Lean & Green Meal: 1 Lean, 3 Green, 3 Condiments

Total Time: 45 minutes


1 lb 90% lean ground beef 

¼ cup chopped onion 

¾ cup diced celery  

1, 14.5 oz can diced tomatoes 

3 cups low sodium chicken broth 

2 tsp Worcestershire sauce 

1 tsp dried parsley 

¼ tsp salt 

¼ tsp ground pepper 

7 cups baby spinach 

4 oz reduced-fat shredded cheddar cheese 


  1. In a large soup pot, cook the beef until brown. Add the onion and celery; sauté until tender. Remove from the heat, and drain any excess liquid.
  2. Stir in the tomatoes, broth, Worcestershire sauce, parsley, salt, and pepper. Cover, and simmer on low for 20 minutes.
  3. Add the spinach, and cook until wilted, about 1 to 3 minutes. Top each serving with one ounce of cheese.

Nutrition Facts: 400 calories, 20g fat, 11g carbohydrate, 44g protein


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

Lost Weight, Gained Life

"I enjoy FOOD. I like the way it looks, smells, tastes, and most of all, I enjoy cooking."

After looking at recent pictures of herself, Aimee knew she needed to make a change. "I didn't realize how much I had let myself go. I guess I didn't want to see the reality of how unhealthy I had gotten. I knew then that it was time to do something, and I was the only thing holding me back."

Aimee reached out to one of her good friends who recently became a Coach, after she posted an incredible transformation on Facebook. Shortly after, Aimee ordered an OPTAVIA kit and had lost 63 pounds* within several months.

"I lost a lot of weight, but I also gained so much more. It was so easy, and I instantly felt so much better."

OPTAVIA also helped her continue her love of cooking by learning to cook healthier meals that she can enjoy just as much. "I don't need the butter and sauce to make everything taste good. I have learned portion control and healthier habits."

Aimee knew that if she could complete this journey, others could too. She decided to become a Coach and lead others to living their best lives as well.

"I want to continue supporting and encouraging people to understand their why in life, so they can understand and maintain their goals too."

*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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