First visit? Start here! Click below to read:

New to Optavia? Starting Optavia? Intro and Overview

If you haven't heard of Optavia , here's a brief overview. If you're considering Optavia , the first thing you need to do is cha...

Showing posts with label Info. Show all posts
Showing posts with label Info. Show all posts

Sunday, January 10, 2021

Exercise and/or Long Hours and Optavia

If you work out strenuously, or work long hours, you might have questions about how Optavia can and will fit into your life. Here are some guidelines. 



On adding extra fuelings:

If clients are going to be up for later hours, we do not recommend adding extra Fuelings, as this contributes extra carbohydrates and may take the client out of the fat-burning state. Instead, we recommend that clients either utilize the optional snack or 2-3 oz. of additional protein if staying up for later hours.

On skipping fuelings:

It is important that clients get in 5 Fuelings and a full lean and green every day. We do not recommend that clients skip Fuelings or any of their lean and green meal. Skipping any of these options could potentially inhibit a client’s weight loss results, as getting too low of calories can send our body into a conservation state.

On spacing fuelings: 

If clients start their day later than usual and feel that they’re going to have a hard time getting all of their Fuelings in for the day, we would recommend that they shorten their time intervals to get everything in (i.e. eat every 1.5-2 hours instead of every 2-3 hours). If a client feels that they are going to miss their 5th Fueling later in the day due to emergency circumstances, we would rather them double up on their last two Fuelings for the day than to skip a Fueling.

On longer days: 

For clients who are up for longer hours regularly (i.e. nurses or those who have shift work), we recommend they spread out their eating times to every 3 hours, split their lean and green meal into 2 portions, utilize the optional snack, and add an extra 2-3oz. of protein. If they feel this is not enough food or they find themselves hungry throughout the day, we could potentially switch them to the 4&2 plan. This plan would give them 2 lean and green meals to split into two portions.

On timing fuelings:

It is okay for clients to eat right before bedtime (including eating their lean and green meal right before bedtime), as long as they are physically comfortable doing so (unless they have a pre-existing medical condition such as acid reflux, which may prevent them from eating so close to bedtime).

Exercise info:

The Optimal Weight 5&1 Plan® is designed to only support up to 45 minutes of light to moderate intensity activity per day. We describe light to moderate intensity activity as something you can do while holding a conversation comfortably with someone, or as something that keeps your heart rate maximum under 65%. This may include activities such as brisk walking, gentle yoga, light resistance training, etc. If clients feel they are a bit more hungry on the days they do an activity that falls within these parameters, they can add an additional 2-3oz. of protein to their day. If the client is doing more activity than what falls within these parameters (whether in terms of intensity or duration), then we would have to switch them to a higher calorie program altogether in order to support that activity and see results.

Sunday, December 20, 2020

What is Fat-Burn? When am I in Fat-Burn on Optavia?

EXPLANATION OF FAT-BURN from Nutrition Support:

What is Fat Burn?

This program works by putting you in a “fat burning state”. This is more technically known as a very mild "dietary ketosis." Ketosis is a stage of metabolism where your body has depleted the reserves of its main form of energy – glycogen. Once those reserves are gone, your liver will begin breaking down stored fat in the body for use as energy. Breaking down the fat yields fatty acids and three types of ketone bodies (hence, the name ketosis). The ketones are then burned by the cells in your body as an alternative fuel. We try to stay away from the name “Ketosis” because of the negativity associated with it. We will call it “Fat Burning” or the “Fat Burning State”. 

The fat-burning state or ketosis refers to a metabolic state where your body is burning fat instead of its preferred fuel of carbohydrates. 

Carbohydrates exist in two forms when you are eating normally - "free" or accessible carbs, and stored carbs called glycogen. When your body needs fuel, it will burn the free carbs first (like when you eat a bagel or drink a glass of OJ - full of sugar/carbs). When all the free carbs are gone, your body will burn the stored carbs (glycogen). Glycogen is made and stored primarily in the cells of the liver and the muscles, and contains carbs and water stored together. Once the glycogen and stored water is gone, your body turns to burning fat.

In the first week of this program, people usually lose 3+ lbs. Most of that is a result of using up the glycogen, because every gram of stored carbs ALSO stores 3 grams of water. If the glycogen is used, the water is released. Result? Large weight loss.

This is ALSO why, if you have a high carb meal at some point, your weight goes UP UP UP. Every extra gram of carbs will be stored with an extra 3 grams of water. This is why if you eat 1 lb of chocolate, your weight goes up by 4 lbs (at least! 1 lb carbs + 3 lbs water).On a side note, when your body burns fat as fuel, ketone bodies are produced and are released in your urine, sweat, and saliva - this is the reason some people experience a sweet taste in their mouth. Additionally the brain loves ketones, so sometimes people have a euphoric "runners high" type feeling. The more fat that is burned, the higher the concentration of ketone bodies. Since this is a "mild" ketosis most people do not experience the taste in their mouth, but many do get that little energy "high".

Our program produces a MILD ketogenic, or "fat-burning" state. For diets that invoke a SERIOUS ketosis, like the Atkins diet, your carbs are limited to less than 20g per day (not what we would consider balanced). On the 5&1 program, we are eating just about 80g of carbs daily - JUST enough to keep your brain functioning well, and JUST enough to put you into mild ketosis.

You will KNOW that you are in ketosis IF you have been 100% ON PLAN for 3 days. This is because your body only stores enough glycogen to provide fuel for 3 days. Once the glycogen is GONE, after 3 days, you will be in mild ketosis.


Getting Into the Fat Burning State

Arguably, the worst part of being on the program is getting into FB. Our bodies have done what they’ve always done for millions of years – they’ve adapted to life as they know it. Our lives have led to us being overweight by indulging in bad foods in bad quantities. Our bodies are now used to that type of existence. Introducing a new nutritional paradigm (ketosis) to our bodies will necessitate it’s adapting to the new condition. This adaptation is stressful for the body and we will feel the effects.

First, your body will notice a dramatic drop in caloric intake at first. We’ve gotten our bodies used to abundant calories and carbohydrates for long periods of time or to an up and down pattern of calories/carbs which our bodies see as “feast or famine”. Either way, when we take the calories/carbs away, our bodies will react:

    1. Hunger – you’re going to feel hunger because your body is used to having more than it has now. Not atypical for dieting in general.
    2. Fatigue – you’re taking in dramatically less fuel (food) than you used to and your body will probably try to compensate by getting you to slow down your expenditure of energy. It does this by decreasing your metabolic rate. This can make you feel tired, even dizzy. It’s a type of warning that your body’s giving you saying “if you don’t get some food, I’m going to start burning fat!”
    3. Headache – some report headaches associated with “carbohydrate withdrawal”. Whether it’s truly withdrawl or not, I don’t know. However, it certainly seems that way to those who suffer its effects. The typical headache relief methods (ibuprofen, acetaminophen, aspirin) are allowable while on Optavia, however your stomach may seem more sensitive to them because it’s no longer loaded with food. Try to use such products soon after having a meal and drink plenty of water.
    4. Irritability – when you're hungry, tired and/or have a headache…you can be understandably irritable. Try to keep in mind that you may be more inclined to react negatively to things during this short time and don’t go off on those who don’t deserve it.

The good news is that this transition generally lasts only 2-4 days. Once you’re in Fat Burn, you’ll feel a difference in your energy level. It will go up significantly as your body begins to enjoy having an alternative fuel source – fat stores!


Being in Fat Burn

As the ketones pervade your bloodstream to supply the cells with energy, your state of Fat Burn begins to manifest some side effects. Some of those side effects are disquieting, but they’re not bad for you.
Ketones will show up in your urine, which are sometimes able to be detected with Ketostix, but the state of ketosis that OPTAVIA evokes is so mild that often such tests won’t show a positive result on the Ketostix.

One of the three types of ketones is permeable to the lungs and can pass from the blood through the lung walls and becomes incorporated into your exhalations, the same way that carbon dioxide passes out of the body. This can cause “ketosis breath” and a slight metallic taste in the mouth. This is unpleasant, but can be easily overcome with frequent brushing of teeth (a few times a day) and sugarless gum/mints.

Menses can also be affected while in ketosis. Your cycle may be disrupted or cease all together. While this is an odd occurrence for a woman, it is not completely unexpected while in this state.

Happily, once you're in Fat Burn, your hunger dissipates, and you get the best of both worlds: faster weight loss AND reduced hunger. You may occasionally feel hunger while in Fat Burn, but it should be more mild than normal. Since you’re eating every few hours, you shouldn’t feel that gnawing sensation associated with hunger prior to being in ketosis. As your body adapts to the new circumstances, it may even develop an internal clock that will make you mildly hungry right around meal time. For some, there is no hunger at all and people need to remember or even be reminded that they need to eat!

Another side effect for some is an increased sensitivity to cold. Hands and feet can be particularly effected. I am normally very hot blooded, yet my hands and feet became ice cold when in Fat Burn. Hot drinks (tea, coffee, Optavia cocoa/mocha/cappuccino), sweaters, heat packs, etc can all help with this.

Breaking Fat Burn

Staying in Fat Burn revolves around keeping your body from getting excess carbohydrates. If your body comes to the conclusion that there are enough carbohydrates available to use as its main fuel source, it will end the Fat Burn state and resume using carbohydrates. This crash out of Fat Burn has some side effects as well:
  • Hunger – your body will assume that since you’re getting enough carbs to end Fat Burn, there must be ample food available. Coming out of Fat Burn and having food available is exactly the type of situation that the body has adapted for over the millennia - “Feast or Famine”. Now, it sees it as a time to feast so that you can replenish the glycogen that you depleted while getting into Fat Burn. That replenishment requires more fuel – more food! Therefore, your body tells you to eat, eat and eat. You’ll be almost insatiably hungry.
  • Immediate and dramatic weight gain – As your body restores its glycogen, you’re gaining weight…quickly. Several pounds in a period of a couple days is not uncommon.

Resuming Fat Burning

If you fall out of Fat Burn for some reason, the best thing to do is to start working to get right back in it. Follow the program as if you didn’t do anything to fall out.

If you “cheated” and had a candy bar or a hoagie or cookie or a slice of bread or whatever, resume the program as if you hadn’t had it at all. Keep on your meal schedule and get in your 5 Optavia meals and a Lean and Green. Don’t abandon the day, weekend or week by just giving up on it because you’ve “screwed it up”. Just get right back into the program immediately!

Doing this helps to significantly reduce the amount of time it takes to get back into Fat Burn. The longer you stay out of Fat Burn, the longer it takes to get back into it. So, hop right back on the wagon! 

Here’s a video to explain a bit about FAT BURN with Doug Wood: 

Bottom line? To be in a state of Fat Burn, you need to be 100% on plan. If you aren't, you will still lose weight (because you'll be eating fewer carbs every day than normal) - but it will be more slowly, and hunger and cravings are likely. The more CARBS you eat over 100g, the less BODY FAT your body will metabolize as fuel. And since fat carries 3500 calories per pound of energy, it is high octane fuel!

If you eat lots of extra fat- 1 cup of nuts, 1 lb of cheese, an entire avocado- you WILL stay in ketosis, but your body will metabolize the "free" fat because it is more easily accessed than your stored body fat. This could lead to slower weight loss, or a plateau. *This is still a better option than indulging in too many sugary treats!

Tuesday, November 17, 2020

Cheese and Dairy on Optavia - How does it count?

Cheese is tricky! It can count different ways when you're on the Optavia 5&1 Program. Here are some guidelines on cheese and dairy options. 

Source | Source

Cheese is considered many things: fat, protein, and dairy. On the Optimal Living 5&1 Plan, you can work cheese and dairy into the plan as a condiment, a healthy fat, or as part of your Lean. 

Cheese and Dairy as a Lean:

  • 1.5 cups (12 oz) 1% cottage cheese = 1 Leanest serving (2 healthy fat servings needed)
  • 1.5 cups (12 oz) 2% cottage cheese = 1 Leaner serving (1 healthy fat serving needed)
  • 12 oz. non-fat (0%) plain Greek yogurt (<15g carb per 12 oz.) = 1 Leanest (2 healthy fat servings needed)
  • 12 oz. low-fat (2%) plain Greek yogurt (<15g carb per 12 oz.) = 1 Leaner (1 healthy fat serving needed)
  • 6 ounces (1.5 cups shredded) low-fat cheese (1.5 gram fat/oz) = 1 Leaner serving (1 healthy fat serving needed)
  • 4 ounces (1 cup shredded)  reduced-fat or part-skim cheese (3-6 grams fat/oz) = 1 Lean serving (no healthy fat serving needed) 
  • 8 oz. (1 cup) part-skim ricotta cheese (2-3 grams fat/oz.) = 1 Lean (no healthy fat serving needed)
  • 1 wheel (1 oz) Babybel light or Babybel mozzarella wheel = 1 oz protein
Cheese and Dairy as a Healthy Fat:

  • 1 wedge of Original Swiss Laughing Cow 
  • 1 original Babybel
  • 1 tablespoon regular cream cheese
  • 2 tablespoons low-fat cream cheese
  • Milks
    • 2 cups Almond (refrigerated, unsweetened original or unsweetened vanilla)
    • 2 cups Cashew (refrigerated, unsweetened original or unsweetened vanilla)
    • 2 tablespoons Coconut (canned, regular)
    • 0.25 cups Coconut (canned, light)
    • 1 cup Coconut (refrigerated, unsweetened original or unsweetened vanilla)
  • 0.5 tablespoon Margarine (regular)
  • 1 tablespoon Margarine (reduced-fat)
  • 0.5 tablespoon Mayonnaise (regular)
  • 1.5 tablespoon Mayonnaise (light)
  • 1 tablespoon Mayonnaise (reduced-fat with olive oil)
  • 0.5 tablespoon Butter
  • 3 tablespoons Cream (half & half)
  • 2 tablespoons Sour cream

Cheese and Dairy as a Condiment:
  • 1 tablespoon low-fat cream cheese
  • 0.5 tablespoon regular cream cheese
  • 1 tablespoon regular blue cheese, feta cheese, parmesan cheese (grated or shredded)
  • 2 tablespoons light blue cheese, feta cheese, parmesan cheese (grated or shredded)
  • 1 wedge Laughing Cow spreadable cheese (any flavor other than Original Swiss, including Light versions)
  • 0.5 teaspoon Butter Buds®
  • 0.5 teaspoon Cream substitute (liquid or powdered, regular)
  • 1 teaspoon Cream substitute (liquid or powdered, sugar-free)
  • 2 tablespoons Greek yogurt (plain, nonfat or low-fat)
  • 1 tablespoon Sour Cream (regular or light)
  • 1 tablespoon Whipped Topping (Cool Whip®)
  • 2 tablespoons Whipped Topping (pressurized, Reddi-whip®)
  • Milks:
    • 1 cup Almond (refrigerated, unsweetened original or unsweetened vanilla)
    • 1 cup Cashew (refrigerated, unsweetened original or unsweetened vanilla)
    • 1 tablespoon Coconut (canned, regular)
    • 2 tablespoons Coconut (canned, light)
    • 0.5 cup Coconut (refrigerated, unsweetened original or unsweetened vanilla)
    • 1 tablespoon Cow milk (unflavored)
    • 1 tablespoon Rice (unsweetened)
    • 2 tablespoons Soy (unsweetened)

*Mayonnaise is not a dairy item, but is sometimes used in substitutions so it is included above. 

How do I count Coffee Creamer?
We do not have a particular brand of creamer that we recommend, but you may use any creamer that fits either of the guidelines below, and count it accordingly:
Healthy Fat:
                4- 6 grams fat
                45-60 calories
                < 5 grams carbohydrates
Condiment:
                < 30 calories
                < 1 g of carbohydrates

Monday, November 16, 2020

What do I eat on Optavia? Can I eat out?

 When you're following the Optavia 5&1 Program, each day you will eat/drink:

  • 5 Fuelings (meals and snacks you purchase from Optavia directly). Each fueling is nutritionally interchangeable and contains high-quality protein which helps retain lean muscle mass, probiotic cultures which help support digestive health, and all of the essential vitamins, minerals, fiber needed as part of a balanced diet and healthy lifestyle.
  • 1 Lean and Green (see this link for specifics on how to calculate your Lean and Green)
    • Up to 2 Healthy Fats, determined based on your Lean
      • A Healthy Fat should have 4-6 grams of fat, less than 5 grams of carbohydrates, and between 45-60 calories
    • Up to 3 Condiments (optional)
      • A condiment serving should contain no more than 1 gram of carbohydrate and be under 30 calories
  • 1 Snack (optional) such as:
    • 3 celery stalks
    • 1 fruit-flavored sugar-free Popsicle®
    • ½ cup serving sugar-free gelatin, such as Jell-O®
    • Up to 3 pieces of sugar-free gum or mints
    • 2 dill pickles spears
    • ½ oz of nuts: almonds (10 whole), walnuts (7 halves), or pistachios (20 kernels)*
      • *Be mindful that nuts are a rich source of healthy fat and additional calories — choose this optional snack sparingly.
    • OPTAVIA Puffed Snacks or OPTAVIA Popcorn
    • 2 Tbsp PB2 powder
  • 64 ounces of water

Can I dine out while on Optavia? 
YES! Optavia has made it super easy to accommodate dining out while on program. Here is a list of restaurants and compliant meals in the Dining Out Guide. When dining out, you should have your typical lean and green meal consisting of 5 to 7 ounces cooked lean protein, 3 servings of non-starchy vegetables, and 0-2 servings of healthy fats depending on your lean choices. Request that your meat be prepared/served without sauces and/or added fats; switch out starchy vegetable options (like potatoes) for lower carbohydrate choices (like steamed broccoli or a salad). Ask your server to skip the breadbasket or bowl of chips, and always get your salad dressing on the side.

How do I count cheese and dairy?

How do I count Coffee Creamer?
We do not have a particular brand of creamer that we recommend, but you may use any creamer that fits either of the guidelines below, and count it accordingly:
Healthy Fat:
                4- 6 grams fat
                45-60 calories
                < 5 grams carbohydrates
Condiment:
                < 30 calories
                < 1 g of carbohydrates

How do I count other foods?

I am compiling some of this information from Facebook posts from coaches, who have shared what Nutrition Support has told them. As with any information on this website, please confirm it yourself to ensure accuracy. If you have any comments or feedback, please comment so I can adjust as needed!

OYSTERS
Per nutrition support, 13 ounces of oysters counts as 1 LEANEST portion on Optavia. Be sure to add 2 Healthy Fats!

SPARKLING OR FLAVORED WATER
Any zero calorie, zero carbohydrate beverages (LaCroix, Bubly, Aha, etc.) are permitted IN ADDITION TO the 64 oz of water each day. These do not count as anything, just a beverage in addition to the plain water. There is no limit to the amount of these beverages you may have each day, although we recommend using them in moderation. 
Plain UNFLAVORED sparkling water and plain regular water may count towards your 64 oz of daily water intake. Keep in mind, we want to limit caffeine intake to 300mg or less per day. 

CALI’FLOUR FOODS
  • Traditional Cauliflower Pizza Crust (any flavor except plant based): 1 whole crust = 1 LEAN + 3 GREENS https://www.califlourfoods.com/collections/traditional-pizza-crusts
  • Cali Lite Cauliflower Pizza Crust (any flavor except plant based): 1 whole crust = ½ LEAN + 3 GREENS https://califlourfoods.com/products/calilite-italian
  • Cauliflower Flatbreads: 2 flatbreads = 1/3 LEAN + 2 GREEN https://www.califlourfoods.com/collections/flatbread
OUTER AISLE
  • Cauliflower Pizza Crust: 1 whole crust = 1/3 LEAN + 1 GREEN https://www.outeraislegourmet.com/products/cauliflower-pizza-crust
  • Sandwich Thins: 3 thins = ½ LEAN + 1 GREEN https://www.outeraislegourmet.com/products/cauliflower-sandwich-thins
KBOSH FOODS
  • Pizza Crust (Cauliflower, Zucchini, Italian Spinach, Broccoli, Mexi Cabbage & Kale flavors): 1 whole crust = 1/3 LEAN + 3 GREEN https://kboshfood.com/
REAL GOOD FOODS (all are high in fat & sodium so best used only on occasion)
  • Chicken Crust Pizzas: 1 whole small pizza or ½ large pizza (1 serving) = 1 LEAN https://www.realgoodfoods.com/product/personal-7-pizzas/
  • Enchiladas (all flavors except cheese enchiladas): 2 enchiladas = 2/3 LEAN https://www.realgoodfoods.com/product/enchiladas/
  • Poppers: 4 poppers = 1 LEAN https://www.realgoodfoods.com/product/poppers/
  • Chicken Alfredo Italian: 1 serving = 1 LEAN https://www.realgoodfoods.com/product/cannelloni-chicken-alfredo/
JIMMY DEAN
  • Turkey Sausage Patties: 2 patties = ½ LEAN -or- 5 patties = 1 LEAN https://www.jimmydean.com/products/fully-cooked-sausage/links-and-patties/fully-cooked-turkey-sausage-patties
  • Turkey Sausage Simple Scrambles Cup: 1 serving = 2/3 LEAN https://www.jimmydean.com/products/simple-scrambles/turkey-sausage-simple-scrambles
TRADER JOE’S
  • Shrimp Burgers: 3 patties = 1 LEAN
  • Salmon Burgers: 2 patties = 1 LEAN
  • Tuna Burgers: 2 patties = 1 LEAN
  • Mahi Mahi burgers: 2.5 patties =1 LEAN
  • Turkey Burgers: 1.5 burgers= 1 LEAN
  • Chili Lime Chicken Burgers: 2 burgers= 1 LEAN
  • Crab Cakes: 3 crab cakes = 1 LEANER
  • Turkey meatballs: 5 meatballs = 1 LEAN (limit to 1x a week due to sodium)
  • Meatless Meatballs: 10 meatballs = 1 LEAN
  • Langostino Tails: 7 oz = 1 LEANEST
  • Riced cauliflower: ½ cup = 1 GREEN
  • Riced cauliflower stir fry: ½ cup = 1 GREEN
  • Jicama: ½ cup = 1 GREEN
  • Green Goddess Dressing: 3 Tbsp = 1 HEALTHY FAT or 1 Tbsp = 1 CONDIMENT
  • Organic Tomato Basil Sauce: ¼ cup = 1 GREEN
  • Cauliflower Things = 2 thins = 1/3 LEAN + 1 GREEN
Bertolli Reduced Fat Alfredo Sauce: ¼ cup = 1 HEALTHY FAT https://www.bertolli.com/pasta-sauces/reduced-fat-alfredo/

Better Than Good Snacks:  1 bag = ½ LEANER https://betterthangoodsnacks.com/

Buc-ee’s Turkey Stix (currently only in Texas): 2 sticks = 1.5oz of PROTEIN

Butterball All Natural Turkey Burger: 6 oz = 1 LEAN https://www.butterball.com/products/turkey-burgers-and-meatballs/all-natural-white-turkey-burger

Cereal School: 1 bag = 1/3 LEANEST https://thecerealschool.com/products/cereal

Chompie’s Low Carb Multigrain/Cinnamon/Sesame Bread: 2 slices = 2oz PROTEIN https://chompies.com/product/low-carb-multigrain-bread/

Crepini Egg THINS with Cauliflower: 2 thins = 1 GREEN https://www.crepini.com/egg-thins-with-cauliflower (recommended to use on occasion because it is not very nutrient dense)

Crepini Egg WRAPS with Cauliflower: 1 wrap = 1 GREEN https://www.crepini.com/all-products/egg-wraps-with-cauliflower-large (recommended to use on occasion because it is not very nutrient dense)

FitCrunch Protein Puffs: 1 bag = ½ LEANER https://fitcrunch.com/puffs/

Healthy Choice Simply Steamers: Grilled Chicken and Broccoli Alfredo = 1 LEANER + 2 GREENS https://www.healthychoice.com/simply-steamers/grilled-chicken-broccoli-alfredo

Healthy Choice Simply Steamers: Grilled Chicken, Pesto, and Vegetable = 1 LEAN + 3 GREENS https://www.healthychoice.com/simply-steamers/grilled-chicken-pesto-vegetables

Healthy Noodle: 1/2 cup = 1 GREEN https://healthynoodle.com/products

ISO Poofs Cereal:  1 cup = 1/2 LEANER https://mpasupps.com/products/iso-poofs?variant=12582210863209

Jicama Tortillas: 2 tortillas = 1 GREEN https://centralmarket.com/product/fresh-jicama-tortillas7-5-oz/

Lifetime Cheese: 4oz = 1 LEANEST https://northwoodscheese.com/lifetime-cheeses/

Member’s Mark Pulled Pork or Chicken: 6oz = 1 LEAN https://www.samsclub.com/p/members-mark-pulled-pork-2-pounds/prod21051154 / https://www.samsclub.com/p/members-mark-seasoned-pulled-chicken/prod22131896

Morey's Marinated Wild Alaskan Salmon Fillet Seasoned Grill (Costco): One 6oz fillet = 1 LEAN https://www.moreys.com/product/seasoned-grill-wild-alaskan-salmon/

Palmini Noodles/Rice: 1 serving (75g) = 1 GREEN https://eatpalmini.com/

Peanut Butter Powder (PBFit or PB2 or Trader Joe's):  1 Teaspoon = 1 CONDIMENT;  2 Tablespoons = 1 OPTIONAL SNACK https://pbfit.com/product/pbfit-original/ / https://shop.pb2foods.com/products/pb2-original-powdered-peanut-butter-peanut-butter-powder

Premier Protein Clear Protein Drink: 1 bottle = ½ LEANEST https://www.premierprotein.com/segment/clear-protein-drinks

Quest Protein Chips: 1 bag = ½ LEANER https://www.questnutrition.com/collections/quest-chips

Rao's Sauces:  Tomato based sauces: 1/4 cup = 1 GREEN;  Alfredo sauces: 2 Tablespoons = 1 HEALTHY FAT or 1 Tablespoon = 1 CONDIMENT https://www.raos.com/

Skinny Pasta: ½ cup = 1 GREEN http://skinnypastausa.com/

Trident Pacific Salmon Burger (Costco): 1.5 burgers = 1 LEAN https://www.tridentseafoods.com/browse/products/trident-seafoods-alaska-salmon-burgers-3-lb/

Tyson Fully Cooked Blackened Chicken Breast Strips: 6oz = 1 LEANER https://www.tyson.com/products/blackened-flavored-chicken-breast-strips/

Two Good Greek Yogurt: 2.5 servings (total of 13.25 oz) of any flavor = 1 LEANER http://www.goodyogurt.com/lower-sugar-yogurt/ (Each 5.3oz container is one serving)

Walden Farms: ALL PRODUCTS: 1 serving = 1 CONDIMENT (check label for 1 serving) https://www.waldenfarms.com



Sunday, November 15, 2020

How to Calculate Optavia Lean and Green

Lean and Green Nutritional Parameters


This seems to be a struggle for some people. The way I calculate it - look at the nutritional label/facts on the food you're eating. Note the serving size. 
  1. Calculate if it is a Lean, Leaner, or Leanest based on Calories, Carbohydrates, Protein, and Fat content per serving. Some packaged items you can have more than one serving, some will be less than one serving, so make sure it fits the proper parameters. 
  2. Check the fat content for your serving size - this will determine if it is a Lean, Leaner, or Leanest. 
  3. Determine if you need to add in Healthy Fats based on #2
  4. Figure out your Greens for the meal. 

For the complete Lean and Green meal (protein + veggies):

Calories must be between 250-400
Carbohydrates must be less than or equal to 20g total carbohydrates (preferably less than or equal to 15g)
Protein should be greater than or equal to 25g
Fat should fall between 10g and 20g
Sodium should be less than 1000mg

For the Lean portion of the Lean and Green meal:

Calories should be between 180-300
Carbohydrates should be less than or equal to 15g
Protein should be greater than or equal to 25g
The fat content will determine if it is a Lean, Leaner, or Leanest (see below)

If the total fat content for your lean portion is 0g-4g, this is a LEANEST. Portion size is 7oz, and add in two healthy fats.
If the total fat content for your lean portion is 5g-9g, this is a LEANER. Portion size is 6oz, and add in one healthy fat.
If the total fat content for your lean portion is 10g-20g, this is a LEAN. Portion size is 5oz, do not add in any healthy fats.

What is a Healthy Fat?
A Healthy Fat serving should contain 4g-6g of fat and less than 5g of carbohydrates, with 45-60 calories. 
See the source link for examples of what counts as a healthy fat. 

Don't forget your Green portion! 

Choose 3 servings from the Green Options List:
1 serving = 1⁄2 cup vegetables (unless otherwise specified) with ≤ 25 calories and ≤ 5g carbohydrates.
See the source link above for examples of what vegetables are included, and the serving size. 

I prefer to weigh my greens - it is more accurate! Here is a conversion chart for vegetables. Keep in mind the raw weight represents how much raw vegetable equates to a 1⁄2 cup portion, and the cooked weight represents how much cooked vegetable equates to a 1⁄2 cup portion. 

Condiments Count, Too!

You can have up to three condiments per day. See this link for what is considered a condiment, and the quantities/amounts permitted. 
In general, condiments have <30 calories and <1 g carbs.

How do I count cheese and dairy?


How do I count other foods?

See THIS POST for details on what to eat each day, information from Nutrition Support regarding frozen/packaged grocery store items and how they count as a Lean and Green, and dining out while on Optavia. http://www.myjourneytoahealthyme.com/2020/11/what-do-i-eat-on-optavia-can-i-eat-out.html

NOTE: If you're mixing and matching your proteins, be sure to calculate it appropriately. I like to do this by percentage. So if I'm having 3 oz of a LEANER, that is 50% of my protein (3 oz out of 6 oz portion size). That means I can have 3.5 oz of a LEANEST, 3 oz of a LEANER, or 2.5 oz of a LEAN to complete my protein portion. 
That also means I need to have 1/2 of a Healthy Fat for the original 50% of protein as a Leaner, plus any additional healthy fat determined by if the other 50% of protein is a Leanest (1 Healthy Fat), Leaner (1/2 Healthy Fat) or Lean (no additional Healthy Fat).



Here's a handy graphic to save with these guidelines, and bookmark this page!
Lean and Green Guidelines - OPTAVIA 5&1 - MyJourneyToAHealthyMe.com



Saturday, November 14, 2020

Getting Enough Water on Optavia

 Optavia recommends drinking at least 64 ounces of water each day. My coach recommends 100 ounces of water. 

I've always drank a lot of water each day. I keep a 30 oz insulated stainless steel tumbler with me at home, and I drink from a stainless steel straw, which I think makes it easier to drink more for some weird reason. I'm home most of the days, so this works for me, because with my tumbler and straw, I don't have to worry about it spilling or tipping over just moving around the house.

I try to drink a full tumbler of water before I do anything in the morning, and that helps me get started off on the right foot with my water for the day. 

I keep a 90 oz tempered glass water pitcher at home to track my water each day. I refill it every morning and just leave it on my counter. I refill my tumbler with ice throughout the day, so I'm actually getting more than the 90oz in the pitcher when the ice melts, and it has been amazing to keep up with my water intake. This is the pitcher I have, and it has a stainless steel lid that can filter out infusions if I want to add fresh cucumber or lime or lemon to my water for a little bit of flavor.

If I'm not at home, my water containers of choice are Klean Kanteen (this link will get you 25% off your first order) or EcoVessel, and I alternate which one I use and the lid/cap based on what I'm doing. They have different options, so it's easy to pick and choose what's best for the day - a cafe style lid if I'll be in the car, or a loop cap if I'll be out walking or hiking. I don't like plastic or silicone so I am very mindful of that for myself, but my kids love the EcoVessel straw lids - and they don't leak! 

I've seen big plastic cups that mark how much water is in them too, that would be helpful if you're out and about and need something to track it. The 3L or 1gal jugs of water at the grocery store are also helpful to keep on track with water consumption if you're out and about or traveling by car. 

Drinking this much water each day can deplete your electrolytes, so if you ever feel slightly off, I highly recommend drinking some Ultima Replenisher Electrolyte Hydration Powder mixed with water, or something else like Powerade Zero. It usually helps me immediately. Of course, if it is happening often, please consult your doctor!

What other tips do you have for getting in enough water each day? 


Friday, November 13, 2020

Optavia and my MUST-HAVE appliances/tools

One of the great things about Optavia is that you don't need anything special to prepare the Fuelings, besides a microwave and the blender bottle that comes in your kit. HOWEVER, we all know that there are some tools or appliances that can make your Fuelings a little more exciting, a little more fun, and a little more tasty!

Here are some of my must-have appliances and tools for preparing my Fuelings. Please know these links are to Amazon, but they are not affiliate links, and I definitely encourage you to shop around to find the best price! 

I also created a handy dandy Amazon list of my favorite items. YES - you can find them in local stores, sometimes at better prices (sometimes not). You can add them to your own cart from this list for quick and easy purchasing though! Just be sure when you order, you have it shipped to you! Wish lists can be tricky!

Some of my must-have appliances and tools for OPTAVIA Fuelings

Dash Mini Waffle Maker is awesome at preparing Fuelings. I love to do the brownie, smashed potatoes, biscuit, and oatmeal in the Waffle Maker. It comes in different colors, and some of them even make the waffles into shapes (pineapple! snowflake! heart!)

Note: Here are the guidelines I follow when preparing my Fuelings in the Dash. Some are the same as the package, some are slightly different amounts of water. Nothing is quite so disappointing as scraping a failed Fueling out of the waffle maker and still eating it because you're determined not to waste a Fueling :) 

Dash Mini Griddle is amazing for the Chocolate Chip Cookies! It gets them perfectly crisp on the outside, and soft and gooey on the inside - the exact way I like cookies. I also use it when I need extra protein, to cook an egg - it's super quick and easy, and much faster than using my normal cast iron on my stove top.

If you don't already have a personal blender, I highly suggest getting one. I like the Ninja brand, this is the model I have. I like the individual cups the best, and they make your Optavia shakes super yummy if you blend them with ice and water (or cold brew coffee if you're feeling adventurous). There are tons of options for personal blenders, so be sure to choose something that is powerful enough to blend ice. Because my home blender is too big for travel, I also have a small Hamilton Beach personal blender that I keep in its box for when I'm out of town overnight or for the weekend. It is small enough to easily pack, and although it isn't as powerful, it does the job. 

My next suggestion is a frother. There are SO MANY CHOICES, but this is the handheld frother I bought and it has worked well. I don't use it often, but sometimes if I don't want to blend my shake, or use the shaker bottle, this does an excellent job of mixing it up with the water and it's super yummy - it seems like it makes it creamier, if that's possible. I also use it to mix up the Hot Chocolate Fueling with a little bit of cold water, before pouring the hot water into the mug - it seems to make it even creamier and more delicious!

I also suggest a mini whisk if you don't already have one. Mine is Pampered Chef, but you can find them anywhere. I often use a fork to mix up my fuelings, but the whisk is handy to have around. 

I couldn't resist picking up a little cast iron skillet either - I love it for baking the brownie or chocolate chip cookie, if I'm not using the Dash. It turns out so yummy! Follow the directions for baking on the Fueling packet, or shorten the baking time a little bit if you want it slightly gooey. 

My final recommendation is to get a good insulated container. I love my insulated Klean Kanteen Food Canister. I will often prepare soups or pastas (as directed on the package) when I'm making a different fueling, transfer it to the insulated container, and let it sit on the counter until my next fueling time. It really softens up the pastas and noodles. I've also made the soup by adding the Fueling packet to the insulated container, pouring boiling water over it, and then closing the lid and letting it sit for 2-3 hours. 

What other appliances or tools are you using for your Fuelings? Let me know in the comments!

Thursday, November 12, 2020

Dash Mini Waffle Maker/Griddle + OPTAVIA Fuelings Guide

General directions to prepare Fuelings in the Dash Mini Waffle Maker or Dash Mini Griddle:
  • Mix Fueling and mix-ins well
  • Plug in Dash Mini Waffle Maker (to make a waffle) or Dash Mini Griddle (to make a "pancake") and wait for light to go off
  • Spray both sides of Dash with nonstick spray BEFORE MAKING EACH WAFFLE/PANCAKE
  • When the Dash stops steaming, or the steam significantly slows down, open to check for done-ness
  • If you're pre-making Fuelings, you can store them in the freezer and then reheat in toaster oven or microwave
  • Note: Some people use egg whites instead of water. I do not do that because I don't like to alter the Fuelings and have to track what I add to deduct from my daily Lean and Green
  • I generally try to add just enough water to make the Fueling like a batter or thin dough. Too watery, and it will overrun. 
Optavia Oatmeal Fueling made in the Dash Mini Waffle Maker

Fueling and Mix-In Guide:
  • 2 Tbsp water + Fueling = 1 waffle/pancake 
    • Brownie 
    • Biscuits
    • Chocolate Chip Cookie 
    • Cream Cheese Swirl Cake 
  • 3 Tbsp water + Fueling = 1 waffle/pancake
    • Sweet Potatoes
  • 3 Tbsp water + Fueling = 2 waffle/pancake
    • Pancake
    • Shakes
    • Smoothies
  • 4 Tbsp water + Fueling = 2 waffles/pancakes
    • Smashed Potatoes
    • Oatmeal
  • Prepare/cook as directed on packet with slightly less water = 1 waffle/pancake
    • Mac and Cheese (make sure it's thicker than normal)


What other Fuelings have you made in the Dash? Let us know how you prepared it! 

Wednesday, November 11, 2020

Optavia 5&1 Plan Tips - How to be successful on Optavia!

 Here are some tips I figured out over the past month, since I started the Optavia 5&1 Plan. If you're brand new to Optavia, or considering Optavia, or just getting started on Optavia, see this post for additional information

  • Eat what you're supposed to eat EVERY SINGLE DAY. 5 Fuelings. 1 Lean and Green. Water.
  • I don't "hack" the fuelings. I prepare them as instructed, and eat them. Some of the fuelings I will cook in the Dash Waffle Maker (see my tips on how to prepare Fuelings in the Dash!) instead of the microwave (the biscuit, pancakes, mashed potatoes in particular) but I'm not trying to make it more complicated for myself by adding in parts of my Lean and Green throughout the day. It is SO much simpler for me to eat five fuelings and one full Lean and Green every day. 
    • Okay, there is one thing I hack every once in a while - I will mix 4 oz of cold brew coffee with 4 oz of water, a few ice cubes, and a shake, and then blend in my single-serve blender. I don't drink coffee daily, so it's not an every-day thing, but every so often I like to do this. 
  • If you don't really care for the taste of a fueling at first, set it aside for a week and come back to it. Your tastes will change. You might find that something you didn't really care for, is suddenly super tasty. Part of this program is the mental process to view food as fuel, not as comfort. 
  • DRINK YOUR WATER. I bought a new pitcher that holds 90 oz of water, and I refill from that every day. A lot of people recommend the big jugs on Amazon that hold a gallon of water, and have lines marked up the side with times, so you know how much to drink in different blocks of time. 
  • I have alarms set on my phone for 8 am, 10:30 am, 1 pm, 3:30 pm, 6 pm, and 8:30 pm. That's every two and a half hours, which gives me a few minutes leeway if I need it to prep something. Five of those times are for fuelings, and one is for my Lean and Green.
    • I don't always eat my Lean and Green at the same time, because my schedule doesn't work that way. 
    • Make sure you're eating the proper amount of healthy fats for your Lean and Green! I am happy to work with you to help figure this out as needed. 
    • Don't forget to count your Condiments!
  • Some of the fuelings (the chicken noodle soup, the mac n cheese, and the pasta in particular) I will cook according to the directions, and then transfer to an insulated container to sit until my next fueling. This softens up the noodles and thickens up the sauce a bit, and makes it super yummy. 
  • Invest in a kitchen food scale that measures to the ounce. I use it EVERY DAY to weigh out my greens, healthy fats and protein. This is the one I have used for the past 5+ years, and it's only about $10. 
  • Document everything you eat and when you eat it. At first I was getting confused on my times and fuelings. I tracked my first 30 days in my OPTAVIA Guide (it comes with your initial fuelings order, and helps you work on the mental stuff - so don't skip over this!) and I also tracked in an app on my phone called Lose It. 
  • I have an Apple Watch, so I track my sleep at night. You can go back and see my posts on how much my sleep has improved - it's really incredible. This is probably my favorite "side effect" of the program.
  • I love the Ultima electrolyte replacements. You can find them on Amazon or at some health-food stores, or directly through their website. You can have up to 3 servings per day. I buy the little packets because it's easy, but they also sell tubs that you can scoop from. Some people prefer Powerade Zero but I really like the Ultima and they're super portable - just mix a packet with a 16 oz bottle of water and you're good to go. 
    • If you have a headache, or feel dizzy, or anything like that - your body is probably not used to all the water, and you will NEED the electrolyte replacement to help balance out, especially at first. Don't skip this! 
  • I also take Natural Calm (the powder, not the gummies or capsules!) every night at bed. The raspberry lemon is my favorite flavor. I was already taking this before I started Optavia - because just about everyone is deficient in magnesium! - but I make sure now I don't skip it at night. 
    • To prepare it, I boil water, and add 1-1.5 tsp of Natural Calm to a cup, then pour just a few ounces of boiling water over and stir. It will fizz, so stir until it's done fizzing and the powder dissolves. Then I add 4 ounces or so of cold water, mix again, and drink. 
  • I weigh myself every morning before I get dressed. 
    • I also use the app Happy Scale to see my progress. I like this app because it shows progress as trends and doesn't focus on the daily ups and downs as much as the overall trends. 
    • I set mini goals within the app, so I can feel good about hitting smaller goals on my way to bigger goals. 
  • Keep a fueling or two on you - in your purse or bag, in your car, whatever. There is no excuse to not be prepared! You don't want to find yourself stuck somewhere when it's time to eat, and realize you don't have anything handy. 
  • Similarly, you can totally follow this program while traveling. It is SO EASY to pack your fuelings and be prepared. Plan ahead. 
  • Take pictures! TRUST ME! You will want to see your progress. 
  • If you feel like crap during the first few days, it's normal. Read back over my posts from Days 2-5 or so. Your body is adjusting to a whole new schedule and new foods, and (again) IT IS NORMAL TO FEEL CRAPPY. The best thing you can do is power through it - stick to the program, and it will pass in a day or two or three. 
    • You'll also probably be gassy at first. Again, this is NORMAL. Your body will adjust!
    • After those first few days of feeling like crap, you'll be in what we call "Fat Burn" and you'll feel AMAZING. Your energy will skyrocket, you'll be sleeping better, and you'll feel better all around. 
  • Chill out on the exercise. Let your body adjust to this program. Give yourself three weeks, and do nothing but light walking for thirty minutes a day, at most. Then work with your coach on adding more strenuous exercise back in if you wish. 
  • Give yourself grace. This is a lifelong health program, and your whole outlook on food and on life is going to change. You will be a different person inside and out. Just follow the program!
    • USE YOUR LIFEBOOK! It should be part of your kit (I hope you ordered it!) and it is SO helpful at breaking down habits and helping you really assess yourself and grow. 
  • As for cheating...if you cheat on the program, you're going to push yourself out of fat burn. It will take you 3-4 days to get back to fat burn. That's approximately $40 worth of fuelings. Is it worth it? Sometimes your answer might be yes, but make sure it is intentional. 
  • I have three apps I keep on my phone and use daily - I list those here (LoseIt, HappyScale, EatWise): http://www.myjourneytoahealthyme.com/2021/02/recommended-apps.html
This program is AMAZING. Reach out anytime to me with questions. If I'm not your coach, please reach out to your coach for support and advice. I am always available on social media or by text - my contact information is in the side bar of my page. 

YOU'VE GOT THIS! 

This program WORKS if you follow it. YOU are the one in control. YOU are strong and capable and YOU CAN DO THIS. 

I BELIEVE IN YOU! 

I had a few people ask about buying some of the products I use - here is a handy dandy Amazon list of my favorite items. YES - you can find them in local stores, sometimes at better prices (sometimes not). You can add them to your own cart for quick and easy purchasing though! Just be sure when you order, you have it shipped to you! Wish lists can be tricky!

If you have tips to add, please leave a comment below! 

Saturday, October 10, 2020

New to Optavia? Starting Optavia? Intro and Overview

If you haven't heard of Optavia, here's a brief overview. If you're considering Optavia, the first thing you need to do is chat with a Health Coach. If you don't already have someone you're working with, please reach out to me - I would be honored to answer your questions and help you get going on your journey to health! I'm also happy to chat with you to discuss this information in more detail - it is sometimes hard to convey and understand the full scope of the program without talking. 

Our program is designed to change your body AND your mindset, and is comprised of four components that all work together throughout your entire journey: 

  1. Your Coach - That's me! The one-on-one personal support and mentorship is what makes our program stand out. As your personal coach, I’m here to guide you through the program and assist you with changing your lifestyle. I will support you in reaching your optimal weight. I’ll provide tips along the way and we’ll celebrate the successes throughout your journey!
  2. The Habits of Health transformational system - It’s not just about getting your body healthy, it’s also about getting your mind healthy. Our Habits of Health Transformational System is the educational component designed to help you strategize your plan for reaching optimal health and wellbeing. 
  3. The Community - In addition to me - your coach, our Community of like-minded people are all on the same health journey and focused on creating better health. From live and recorded Client support calls and webinars, our Community is a place where you can find support, share triumphs, and ask questions.
  4. Fuelings - Our nutrition plan is easy to follow - you don’t have to count calories or macronutrients, it’s all done for you. With our Optimal Weight 5 & 1 Plan, your body enters a gentle but efficient fat burning state. 
  • During this weight loss phase, you’ll have six small meals a day. Five of these meals are Fuelings, which are nutritionally interchangeable and provide vitamins and minerals along with probiotics which help support digestive health, as part of a balanced diet and healthy lifestyle. The sixth meal is a Lean and Green meal you will prepare yourself, which contains a healthy amount of lean protein and three servings of non-starchy vegetables. Additionally, you will be drinking 64 oz. of water per day*. 

I coach clients through all three phases of the Program: reaching a healthy weight, transition, and optimization. 

*We recommend drinking 64oz of water each day. Talk with your healthcare provider prior to changing the amount of water you drink as it can affect certain health conditions and medications. 

Once you've talked to a Coach, and ordered your first box of Fuelings (and your LifeBook and the Habits of Health book!) establish a start date with your Coach - my support (or your coach's support) is an important and integral part of your success! You'll have a Kickoff Call with your Coach before you get started, to ensure you fully understand the program and what YOU need to do to be successful!

PREPARATION BEFORE YOUR START DATE:

Before you begin your program, we need to do a little work to prepare.  Review my Tips and Tricks for a quick overview too. You will need the following items on hand prior to beginning:

Everything else you need for success will arrive in your box!  


OPTAVIA GROCERY SHOPPING LIST - WEEK 1 

These are a few grocery items lots of people find helpful for preparing fuelings and Lean and Green meals. Please try to keep it super simple the first few weeks! It doesn't have to be hard or complicated! Here is a link to my in depth overview of what you eat on Optavia, although I included some excerpts below. 

  • PB2 powder
  • Liquid Egg Whites
  • Approved tomato sauce (Rao’s Marinara or Great Value brand)
  • Cauliflower rice
  • A dressing that can be used as a “condiment” (Bolthouse Farms, Trader Joe’s Green Goddess, or Walden Farms are all good choices)
  • Coffee supplies (unsweetened almond milk is your most flexible choice.  Any sugar-free, fat-free, creamer that contains no more than 30 calories and 1 gram of carbs is acceptable, but you don’t get much of these, and check your portion size!)
  • Easy meal choices for your Lean (chicken, 99% fat free ground turkey, salmon, shrimp, and lean beef are all good choices, as well as eggs)
  • Vegetables for your Green (Choose ONLY items from this list)
  • Laughing Cow cheese (any variety)
  • Spray oil (olive oil, canola oil, or Pam)
  • I have compiled a list of commercial food products and how they count, and if Trader Joes is convenient to your home, I also included a grocery list for Lean and Green ideas: http://www.myjourneytoahealthyme.com/2020/11/what-do-i-eat-on-optavia-can-i-eat-out.html
  • Optional Snack choices (LOOK AT CARB COUNT ON POPSICLES. APPROVED BRANDS HAVE 1 gram of carbs!)

Remember, it is best to keep things VERY simple the first few weeks. I found it helpful to keep my Lean and Green super simple at first as my body and my mindset adjusted to the program. Optavia has created an online cookbook filled with Lean and Green recipes you can explore as you get more comfortable with Lean and Green parameters. 


A PERSONAL NOTE:

This program has been the ONLY thing I’ve found that has worked for me, mostly because it takes out the vast majority of the thinking/prep work for meals. The structured nutrition plan focuses on weight loss AND changing your habits, so clients keep it off. 

I'm currently on the 5&1 plan, which means I eat 5 of the Optavia meals/snacks (called Fuelings) a day and 1 Lean and Green meal I prepare myself each day. The Fuelings are high in protein, low carb and low calorie, and you're eating every 2-3 hours. Fuelings come in lots of choices like oatmeal, pastas, mashed potatoes, cereal, snacky-crunchy type things, bars, shakes, brownies, pudding, cookies, soup, and more. Then you eat what’s called Lean and Green for one meal a day -- Pinterest has a jillion recipes you can look at to get ideas, but it’s basically protein and veggies. The Fuelings are super easy to grab and go, so I’ve had zero issue with traveling or being out of the house when I’m supposed to eat - they’re perfect for people who are busy.

It takes a little less than a week of adjusting your food intake on the program to get into what they call "fat burn" where you start to feel REALLY amazing. It was Day 5 for me. As your coach, I will help you get all set up, provide lots of support while you get going, weekly meals ideas, and some secret FB communities.  There is also a big emphasis on retraining your habits around food while rebuilding healthy habits. There’s an incredible support system while you are on plan, and a really great transition out once you reach your goals, so that you don’t just rebound on weight gain. This makes me super excited for the program, because that's where I usually fail. I have no worries about maintaining or regaining on this program. That’s a very bare-boned explanation, but I know this is something SO many of us struggle with. 

I feel like this has been so easy and so successful for me, that I need to share it because I know so many people are dealing with the same issues I was. The tiredness, the exhaustion of prepping foods, of skipping meals because it's easier than eating sometimes, overeating when I skip too many, etc. I have friends who started this program 2 years ago, lost 50 or more pounds, and have maintained it since then, so I know it works. I also have friends who only wanted to lose 10-15 lbs that they were hanging onto, and it was wildly successful for them too, and they've kept that weight off. The nutrition plan is so easy to follow and takes all the guesswork and calculations out of it - everything is perfectly designed for the exact amount of calories and macros you need each day, and the five fuelings you eat each day include all the vitamins and minerals, as well as a probiotic, that you need for a day. Combined with the Lean and Green it is exactly what the body needs. Plus water! 

I'd love to help you on your journey to health, and I am happy to answer any questions. Please contact me - details in the sidebar.

Email: rebeccalange117@gmail.com
Phone/Text (preferred): 336-202-3316