Healthy Habits eNewsletter -- Decrease Inflammation & Increase Fitness

We can do many things to help minimize the uncomfortable and often disabling effects of inflammation. A healthy lifestyle including diet, exercise, and good sleep habits are powerful tools in fighting swelling and other side effects.

Here are several ways from Dr. Wayne Andersen’s Dr. A’s Habits of Health book to refer to when trying to stave off inflammation.

  • Eat your vegetables. Ensure you incorporate greens like lettuce, and spinach, and/or cucumbers, which are low in calories and full of water, into your daily meals. Get creative with your Lean & Green meals to keep inflammation at bay.

  • Control your stress. Save some time for yourself during the workday. Take a 20-minute walk at lunch to unwind; learn how to let the stress rebound off your body and leave your mind. You will instantly feel the rebounding affects.

  • Sleep more. Dr. Wayne Andersen calls for 7-8 hours of sleep per night. Record your evening programs and watch them at a later time so you can get to bed earlier. This will help you work in extra time to your sleep schedule, and will keep inflammation from creeping in.

  • Get a massage. Just one massage can reduce inflammation. Research shows that a 45-minute Swedish massage can greatly lower levels of two key inflammation-promoting hormones, according to a study in The Journal of Alternative and Complementary Medicine.

Ask me for more details on how to reduce inflammation and achieve Optimal Wellbeing in your life!

Join this week’s Habits of Health Webinar, Inflammation,

on Wednesday, June 13th at 8:30 p.m. ET,

hosted by Certified OPTAVIA Coach Kat Fuller.

HOW TO CONNECT: Please click the link below to join the webinar:

Or iPhone one-tap (US Toll): +1(646)558.8656

Or Dial (US Toll): +1(646)558.8656

And Enter the Pin: 113312513#


Once the magnolia and dogwood blossoms appear, it’s time to shed those outer layers. Our hiding place for the last two seasons—beneath baggy sweaters and loose-fitting pants—is now gone for a few months. If you’re not quite ready for shorts-wearing weather, you’re not alone.

Eating, especially in the spring and summer months when outdoor celebrations dot our calendars, is an American pastime. Cookouts, graduations, weddings, and pool parties are a blast, but can be tricky to navigate when you’re on Plan.

So how can we keep our friends and our figures, our social engagements and our health goals? It’s easier than you think. Below are some strategies to keep you on track:

  • Routine is keen. On the day of your party, you might make a few alterations to your meal schedule, moving your Lean & Green to lunchtime for an afternoon event, splitting it in half for two events. Remember to stick with your schedule, especially your exercise.

  • Bring something. Showing up with a platter of veggies or a tray of lean deli meats will ensure that you have plenty of on-Plan foods to keep you safe and satisfied.

  • Talk, walk. Parties are not really about the food; they’re about the friends. Chat up a new acquaintance, or cozy up to an old pal. Find someone whose company you enjoy, and talk or, better, walk. Moving away from the buffet and ditchin’ the kitchen are a must.

  • BYOB. That’s Bring Your Own Bars! Is everyone carrying a plate with a slab of cake on it? Bring along an OPTAVIA Campfire S’mores Bar, place it on a plate, and top it with one to two tablespoons of pressurized whipped topping (2 Tbsp = 1 condiment). They’ll want what you’re having!

You’re only human so don’t beat yourself up if you slip off of Plan. Just get right back on track after the party.

Ask me, your OPTAVIA Coach, for more ways to cope during the spring and summer seasons.





Cooking spray

2, 2-oz. Portobello mushroom caps, stems removed and gills scraped out

¼ cup no sugar added Italian tomato sauce (such as Rao’s Homemade®)

4 oz. reduced-fat, shredded mozzarella cheese

2 Tbsp shredded basil (optional)


  1. Preheat broiler.

  2. Place the mushroom caps on a lightly-greased baking sheet lined with foil. Spray tops with cooking spray. Broil 3 to 4 minutes on each side until tender.

  3. Evenly spread the tomato sauce into each cap, and then top with cheese and basil. Broil again for 2 to 3 minutes until cheese is melted.

Per Serving: 330 calories | 36g protein | 14g carbohydrate | 19g fat

Visit our OPTAVIA Pinterest page for an extensive assortment library of Lean & Green meals, Fueling Hacks, and Snack Hacks.




“A few years ago, if you'd have asked me if life was where I wanted it, I'd have told you no. My weight might have been fine, but my habits were far from healthy. My finances were nowhere close. My mindset was handcuffed by no, and I was stuck.”

But, Jen encountered something that changed all that. A friend invited her to explore something that seemed almost too good to be true. And she said yes. It was OPTAVIA.

“That yes, to a healthy transformation of my physical habits changed my whole relationship with food. That yes, brought a change to the way I think about fueling my body and managing my emotions.”

Her yes to OPTAVIA helped her family say yes, too. Her decision to create a healthy life and a healthy family empowered the dearest people in her life to step toward transformation in their health. Now, each of them are serving people too.

“A few years ago, our life was at a major crossroads. After ten years of staying home to raise our four kids, I faced the financial tension of having to go to work. My insides were screaming no. I loved being a wife and mom first. What was I going to do?”

So when the invitation to explore something different, something outside of the box, called OPTAVIA was offered to Jen, she said yes. Her yes transformed her home. As an OPTAVIA Coach, she has been able to create healthy finances**, working on her own terms. Her husband and kiddos get the best parts of her day and they can truly create a life around what matters most to them.

That yes allowed Jen and her husband, and her entire tribe, to chase a dream and build something much bigger that will last beyond their lifetime.

“Life was never meant to be handcuffed by no. Life is, healthier, and more hope-filled when it's set free by yes. Today, my health, my home, our future together was all ignited by one simple, yet deeply transformational word: yes!”

*Average weight loss for Clients on the Optimal Weight 5 & 1 Plan® with support is 20 pounds. Clients are in weight loss, on average, for 12 weeks.

**“OPTAVIA makes no guarantee of financial success. Success with OPTAVIA results only from successful sales efforts, which require hard work, diligence, skill, persistence, competence, and leadership. Your success will depend upon how well you exercise these qualities. Please see the OPTAVIA Income Disclosure Statement for statistics on actual earnings of Coaches.”

Valerie Bercier Registered Dietitian & OPTAVIA Coach

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