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

Wednesday, January 6, 2021

How to Fix OPTAVIA Fuelings

HOW TO FIX YOUR OPTAVIA FUELINGS 

Fuelings come ready to eat, and as a powdered mix that you prepare before eating. Keep this process simple! 



DASH WAFFLE MAKER: 

Any “baked good” type fueling can be made into a waffle. Use the recommended amount of water on the packet, or substitute liquid egg whites for the water. Using water makes 1 waffle; using egg whites “puffs” the batter up, and makes 2 waffles. My favorite things to Dash are the Buttermilk Cheddar Herb Biscuit, Mashed Potatoes, Brownie, Cookie, Blueberry Biscuit, Cinnamon Cake, and Sweet Potatoes. 

See my tips here: http://www.myjourneytoahealthyme.com/2020/11/dash-mini-waffle-maker-optavia-fuelings.html

SOUPS AND PASTAS: 

I find the texture and taste to be best when I add the soup mix to an insulated container or insulated mug, pour boiling water over the top, stir, and cover for at least an hour. I often make a thermos of soup while I’m making my first Fueling, and set it on a counter or in my bag, and save it for my 3rd Fueling. So simple and easy to take on the go! 

MICROWAVE: 

Mix as directed on the packet. I microwave baked goods for between 15-30 seconds, rather than the recommended time. I like the baked goods a little gooey. It’s ok to eat all of the fuelings as a batter, too! 

TOASTER or OVEN:


Use the provided paper cup, and bake as directed. 




Any other tips? Leave a comment! 

Thursday, December 31, 2020

When Eat Healthy + Exercise ≠ Healthy Body/Weight

I feel like for years I’ve been doing ALL THE THINGS to get healthy, and yet I kept running into a wall. I’ve gained and lost the same 10-20 pounds countless times in the last few years. 

I was following the formula. I knew what to do. Eat healthy + exercise = healthy body/weight. It should have worked. 

But it didn’t. 

I spent a lot of time listening to my body to determine what foods hurt and what didn’t. I forgot to find the foods that helped.

When eating healthy + exercise ≠ healthy body/weight, even when I was doing everything “right”, I told myself I must not be trying hard enough, and to keep trying. I worked out at ridiculous-dark-o’clock every morning. I cut some foods out of my diet, and added others. I ate less (then more). I tried intermittent fasting. I bought all the vitamins and supplements to try to feel better and feel healthy. I was sleeping like crap, exhausted, and barely surviving on caffeine. 

It wasn’t working. NOTHING was working. I kept hitting that wall. I needed a new formula. I found it in October. I am going into the new year more than 40 pounds lighter and feeling a million times better than just 2.5 months ago. I FEEL AMAZING and I WANT THIS for all my friends who have not only struggled with their health, but are also doing the mental gymnastics to simply keep your head above water. I would love to help you find your health!




Tuesday, December 29, 2020

Optavia Week 11 Weigh-In 12/29/20

I forgot to do my measurements yesterday, so I'm a day off on my post today - so it's really Week 11 + 1 Day

This is going to be short but AWESOME this week. I made it through the Christmas holiday on plan, with only mild cookie temptation. I hit the 40 pound weight loss mark. I'm excited to share this program with people in 2021. 

It was a good week!









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


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!

Monday, December 14, 2020

Optavia Week 9 Weigh In - 12/14/20

I had a really good week. I feel good, I'm sleeping so well, and I went through all of my clothes and pulled out dozens of items to donate or give away. I'm even wearing jeans that I haven't worn in the 5.5 years since I moved into this house - so my "I'll maybe wear these someday" jeans are finally being worn because "someday" is TODAY! It's funny to think that they probably won't last very long though, maybe just a few weeks. I don't have any smaller sizes, so I need to start buying a few things at a time, just to get me through until I find where my body naturally stops and feels healthy. 

Today I noticed I was hungry. Not bored hungry, but tummy growling hungry. It was strange, because I haven't been hungry in a long time. I made sure to drink my water, and I had an extra Ultima electrolytes and that helped. 

Also, this is a total NSV (non scale victory) but I am fastening my watch band on the third setting instead of the fifth - that's a big difference! 





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

Saturday, December 12, 2020

I lost 35 pounds on Optavia 5&1!

Let me be completely honest. When I started this program, I didn't know what exactly I was getting into, I just knew that I needed to do something. I was sick and tired of feeling sick and tired. I was never feeling rested. I had all the tools to eat healthy, but I didn't know how to use them. I was skipping meals because I was too busy to stop and eat, and then overeating when I did eat. I was snacking on stuff I didn't actually want to eat because it was quick. I had days I felt OK but I never really felt GREAT. I really wanted to lose 20 pounds so I'd fit in my clothes better and because I knew I'd feel better with that extra weight gone. 20 pounds was my goal. I told my coach that number, and she said, well what's your BIG GOAL? And I was like, I dunno, maybe 50 or 60 (all while thinking to myself, yeah right!). I never actually thought I'd lose that much. I thought a healthy weight and healthy BMI was something that was not possible for me to achieve. I'm still not quite there, but now I not only feel like I CAN get there,  I know I WILL get there. 


Today I crossed the 35 pound weight loss mark (and hit 35.5 pounds lost - in just over 8 weeks!). I have a confession - I set my big goal in my Happy Scale app at 70 pounds - that seemed like such a huge goal at the time, but the app breaks it down into smaller goals. I split my big goal (70 pounds!) into 20 smaller goals. Today I crossed the halfway point in my journey. I've met 10 of my 20 smaller goals. I want to shout it out - I have lost over 35 pounds! I have lost over half of my BIG goal, the goal I didn't think I would ever even come close to achieving. I am just over 50% of the way there. 

I am so glad I CHOSE ME. I'm giving myself the gift of health, and that's pretty darn awesome. And you know what? I feel GREAT. Not just good, not just okay, but GREAT. 







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

Friday, December 11, 2020

60 Days on Optavia 5&1 - 12/11/20

Today is Day 61, and marks the end of my second month on Optavia. I took photos this morning to document my progress. I never intended to share the original photos with anyone, but the difference is just so drastic I can't keep it to myself. I took the original photos on Day 1 - October 12, 2020. I've completed 60 full days of Optavia. 

Some of the differences I notice every single day:

  • I am sleeping amazingly well at night. It is sound, deep sleep - unlike what I've ever experienced before as an adult, especially with kids (even though my kids are 10 and 15). I am well-rested when I wake up and even though I can remember what it is like to wake up tired, it isn't happening for me anymore, unless something is really wacky with my schedule and I'm thrown off my routine. 
  • My tastes have changed, because I don't have cravings for sweets, or really anything. I used to want a piece of dairy-free chocolate at night before bed, or some gummies, or something else sweet. I do usually eat a sweet Fueling at bedtime - my favorite is the pudding, but I like the shakes, the brownies, and the cookies too! 
  • I am not hungry. I eat every 2.5-3 hours every day, throughout the day, and I am completely satisfied. I know if I'm getting close to the time to eat, but it's more of a reminder from my body that it's time to eat, rather than being hungry (or hangry!)
  • I don't have the afternoon slump where I want to take a 20 minute nap mid-afternoon. THIS IS HUGE FOR ME. It means I'm not supplementing with mid-afternoon caffeine to keep myself going. 
  • I wake up refreshed and ready to go, because I'm sleeping so well. I wake up ready for the day. The impact of this on my daily life can not be understated. It is so amazing to wake up and not want to stay in bed all day. 
  • I wasn't drinking a lot of coffee before, but I was getting caffeine through hot tea (that I was sweetening with dairy-free flavored coffee creamer). I don't even miss it. Sometimes I'll have a few ounces of cold brew coffee blended with a chocolate shake or caramel macchiato shake in the morning for my first fueling, but that's an exception, and not a daily occurrence. 
  • My stomach isn't bothering me. I have spent years dealing with gut issues and to have almost none for the past two months is something that is very obvious to me. This is a low glycemic program, and I think that is the part I was missing for all the past years. 
I am so happy I started this program. I am so proud of myself for it, even though it is ridiculously easy to stay on program. I am spending less time cooking, less time shopping, and less money overall on food, drinks, and groceries - which is crazy to me. The cost was so intimidating to me, but when I think back, I can't come up with a good reason to NOT invest in myself. I AM WORTH IT. 

If you are looking to feel better, sleep better, and GET THE WEIGHT OFF, I would love to coach you on the path I'm following, and help you create your own path to a healthier you! Please reach out to me, this program is life changing, and I am so excited for what the future holds. I feel confident and excited to keep going on this path to a healthier me. 

As of today, after 60 days on program, I am so proud to say I have lost 34.5 pounds! 










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

Monday, December 7, 2020

Optavia Week 8 - Weigh-In 12/7/20

It has been a crazy week. Between sick kids, the death of my grandfather (in another state), and chaos to my work schedule, things have been anything but normal this past week. 

That said, Optavia fits perfectly into my life, no matter what is going on. I have had zero issue eating my Fuelings every 2.5 hours or so (give or take a few minutes), eating one delicious healthy Lean and Green meal each day, and getting enough sleep at night (for the most part). 

I am so glad I found this program. I am so glad I have quick and easy Fuelings to eat throughout the day, and I am so glad the Lean and Green meals are so easy to customize to fit my schedule and I am still able to eat whatever sounds good that day. 

When I first started this program, I was expecting a loss of maybe a pound or two each week. After 8 weeks, I have lost 32.8 pounds, which averages to over 4 pounds per week. I know that is slightly skewed because the first week was a huge loss for me, but still...wow. WOW. I am amazed at myself, and I am amazed at the simplicity and ease of the Optavia 5&1 program. 

I kinda want to shout it from the rooftops just how easy it is to follow, and how incredible the results are for me. 


Optavia Week 8 Weigh-In



Those are the same jeans, just 8 weeks apart. Wow!





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

Monday, November 30, 2020

Optavia Week 7 - Weigh-In 11/30/20

It is amazing to me that I've been on this journey for just seven weeks, when these new habits of health have already become such a normal and integral part of my life. 

I feel AMAZING. I love the changes in my sleep, my energy, my hunger (or lack thereof), my eating habits, what I eat, and the fact that I have made it through November - a month of celebrations - while remaining on plan the entire time, without even stressing about it. 

I really like starting my day with a Fueling, most days it is a shake blended with water, ice, and a few ounces of cold brew coffee, but sometimes it is oatmeal or even a brownie, because why not?!

I still alter when I eat my Lean and Green. My normal schedule to eat is 8 am, 10:30 am, 1 pm, 3:30 pm, 6 pm, and 8:30 pm. I don't usually eat it first or last, but I have eaten it at any of the other times throughout the day, depending on how things are going with my schedule. 

A big milestone happened this week too - I passed the 30 pound mark for weight loss! If you had asked me when I started this program - just 7 weeks ago - how long it would take me to lose 30 pounds, I would have said about 4 months. If you had asked me seven weeks ago what my goals were through the end of November, I would have said to learn healthier eating habits, and lose some bad eating habits. My long term goals were for my clothes to fit better. I am so proud of myself and so excited for this program, and the ability to share it and coach others along their journey to health. 






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

Friday, November 27, 2020

Optavia Black Friday - Cyber Monday Sale / Wellness Credits

I gave myself the gift of health. I have learned to change my mindset and my habits, and it has made a huge difference mentally and physically. I would love to share $60 in wellness credits with the first three people to make the decision this weekend to gift themself a healthy holiday season and life, and join me on this journey to health. 

The Gift of Health with Optavia


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

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



Optavia Week 5 - Weigh In 11/16/20

Week 5 felt a lot slower to me than other weeks. It's my birthday tomorrow (it's a big one) and I went out to dinner on Saturday and my salad with salmon had mushrooms in it, and I haven't eaten mushrooms in a few years, and I think they made me bloated. I also spent the several hours yesterday doing yard work, cleaning up the leaves, and exerted more energy than I normally do, so I'm not sure how that will play into things this week. 

Some of the things I worked on this week - the mental work is necessary for my success. 

  1. Really feeling in tune with my body. I like knowing what I put into my body, and the effect it has on me. 
  2. Planning out my Fuelings. I had to place another order this weekend, and although I have enough Fuelings for two weeks, I am trying to make sure I eat a variety each day, and still limit my bars to 1 or 2 at the most per day. 
  3. Planning out my Lean and Green earlier in the day, so I'm not scrambling to eat. 

So here's my Week 5 details from my weigh in:

I lost 3.8 pounds this week! 

That brings my total in five weeks on Optavia to -24.3 pounds. Holy crap. I can really see and feel the difference in my bust and my waist. I tried on smaller jeans this weekend - and they fit! TWO sizes smaller than what I started in! And, my face is much thinner too - noticeably so. 



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

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? 


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! 

Monday, November 9, 2020

Optavia Week 4 - WEIGH IN 11/9/20

Week 4 was probably the most difficult week I've had yet, and it's because I spent the weekend out of town with a group of friends, where we barely leave the rental house and basically eat and drink all weekend. However, this time I packed my fuelings, prepped my own meals (okay, honestly I would have been doing that anyway because I was doing the food elimination and not eating dairy, gluten, meat, etc.). I didn't have any alcohol, although I could have had up to two shots of clear liquor each day and still stayed on the plan technically - and I would have gone with vodka and lime Bubly with a squirt of fresh lime. I still had an absolute blast even not drinking, I don't think anyone was the wiser (haha, I was pretty secretive that I wasn't drinking), and I drank the lime Bubly (sans vodka) in my drink cup, so I could alternate that with regular water. 

Other than that though, my week was great! I feel so amazing. I decided I want to share Optavia with my friends and became a coach (more on that in another post). I even have my first client! I am still in awe over how good I feel, and how great I am sleeping at night. 

Some of the things I worked on this week - the mental work is necessary for my success. 

  1. Eating a larger variety of fuelings. I have a lot that I tend to skip over and put off eating until another time, so I'm being more aware of rotating through them all. 
  2. Documenting everything in my app and my journal - food and water. I like to have it written down so I can go back and reference it if needed.
  3. Going to bed when I should and not staying up reading too late.

So here's my Week 4 details from my weigh in:

I lost 1.7 pounds this week! 

That brings my total in three weeks - just 28 days - on Optavia to -20.5 pounds. AMAZING. I am SO proud of myself and I want to shout it from the rooftops how easy and foolproof this program is. 






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