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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 Optavia Tips. Show all posts
Showing posts with label Optavia Tips. Show all posts

Monday, February 1, 2021

2021 Tips to Success!

We are a month into 2021 already! 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 me, your Coach! I am committed to helping you every step of the way.


Saturday, January 30, 2021

Optavia Fueling Hack - Smashed Potato "Bagels"

I am not the person who hacks Fuelings - I don’t normally like to add stuff to them and then have to track it. But this...this was worth it. I plotted my L&G around it today 😂

1 OPTAVIA smashed potato fueling, either flavor (1 Fueling)
2 egg whites (1/7 of Leanest)
1/2t baking powder (1 Condiment)
1/2t Everything But The Bagel seasoning (1 Condiment)
1 wedge light Laughing Cow cheese (1 Condiment)

Mix fueling, egg whites, and baking powder together. Spread in bagel shape on parchment paper on a baking sheet, sprinkle with EBTB seasoning, and bake at 350° for 13-15 mins.

I made one bagel shape and one flattened ball shape to try it out! I spread the Laughing Cow on top of the bagel shape, and slit open the ball shape and spread the LC inside ... the verdict is, both options are delicious! 😋

OPTAVIA Smashed Potato Fueling Hack


Wednesday, November 25, 2020

Lean and Green - Scallop Stacks

 Today I adapted a recipe for Shrimp Stacks for my Lean and Green, and it was delicious! I cooked 1.25 cups of cauliflower rice, diced .25 cups of cucumber (3 servings of my green), mashed 3 oz of avocado (2 servings of healthy fat), and cooked 7 oz of scallops (1 serving of leanest). Then I layered the cucumber, avocado, scallop, and rice, in that order, in a small measuring cup (1/4c and 1/3c both worked) and flipped the cup over onto a plate, tapped the bottom, and had a really amazing looking scallop stack on my plate! I topped with a tiny bit of Walden Farms chipotle mayo (1 condiment). You could top with 1T of soy sauce (1 condiment), or 1 tsp sesame seeds (1 condiment), or another creamy spicy sauce (check nutrition info and amounts) as well. 

The original recipe calls for shrimp, but this would easily work with any seafood - tiny bay scallops would be good also, but so would sushi-grade salmon or tuna (in the proper amounts). 

This satisfied my sushi craving too!

Scallops Stack Lean and Green
Scallops Stack Lean and Green


Friday, November 20, 2020

Reflections on 40 days of Optavia

 Today I am celebrating 40 days of taking charge of my health with Optavia. Some reflections and things I have noticed...

  • If I go out to eat, or eat foods I don't prepare myself, I feel bloated, and the scale doesn't move much. I think this is partly because there is just more sodium in foods that restaurants prepare. 
  • I have had cold brew coffee a few times in the mornings, mixed with a Fueling shake. I don't drink coffee everyday, and I actually don't ever drink much caffeine at all. I've noticed that on the days I have coffee, I tend to sleep worse at night. I think I am going to cut out the coffee and see if it makes a difference. My sleep has been so amazing since I started this program, it is weird (yet helpful) to see the nights that it isn't really good sleep, and link it to the days I had caffeine. I use my Apple Watch to track my sleep, and the app AutoSleep. 
  • My weight loss has slowed, which is expected. I had pretty significant weight loss the first 5 weeks, so I expect it to taper off to more reasonable loss (1-3 lbs a week). Right now, my average is still 3.11 lbs a week, but I bet that average drops off even more as time goes on. 
    • On that note, I am 36.7% to my overall goal. I've met and crushed my first smaller goals, and I still have smaller goals set, but I also have a big goal in mind. I love the app Happy Scale to track these stats for me. I weigh myself every morning, and the app is really good about looking at overall trends and not the ups and downs of day-to-day. 
  • I have completely adjusted to eating every 2-3 hours. My body starts to feel hungry right on cue, and I eat, and then I'm good until the next time to eat. I love that it is happening this way! It is so easy to plan ahead and make sure I have fuelings ready to go - regardless if I'm home or if I'm out. This is probably my favorite thing about this program, that I don't have to think about eating or what to eat or prep hardly anything. It is so easy to follow and keep up with. 
  • I've talked to a lot of people about my journey. It's definitely out of my comfort zone, but I am just so excited about it, it's hard not to talk about it. People are starting to notice the physical changes - my face, my waist - but also I've had a few people say they can see it in my skin, and my energy. Those changes are more important to me than the physical ones. I feel healthy on the inside, so it radiates out of me. 
  • Drinking 64-100oz of water has been ZERO problem for me. I always drank a lot of water, so I'm tracking it now with my pitcher, but I easily drink it all every day. 
  • Non-scale victories
    • I've dropped down two sizes in jeans! 
    • I fasten my Apple Watch band on a smaller setting! 
    • My clothes are too big - I'm wearing clothes I haven't worn in years!
    • I don't have any interest in foods that I know will make me feel like crap!

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

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

Easy and Filling Lean and Green - Shrimp and Salad

Those asking what I eat...this was my big meal yesterday for my Lean and Green, and it was delicious. 😋 Lettuce (2c), broccoli (0.5c), avocado (3oz), shrimp (7oz), and dressing (2T). And let me just tell you, 7oz of shrimp is A LOT OF SHRIMP! It took me ten mins start to finish to cook the shrimp and get the salad together, and that was the most time intensive thing I ate yesterday. 

The best part about this program is that it’s ridiculously easy to follow. I eat six times a day, five small easy and quick meals or snacks, and one bigger meal. It has basically taken the planning and prep work of food out of my life. Before, I was skipping meals or snacking on something easy (and unhealthy) because I didn’t have time to do anything more, then overeating when I did eat. You guys, I am so happy I found this health program. It’s changing my life. Did I mention it’s basically foolproof? Follow the guidelines, see the results. If you are relating to anything I’ve said, please, let’s talk and see if this program might benefit you too. It’s too good and too easy to not share.

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