Healthy Habits eNewsletter -- My Favorite!! MindFULness <3 + Taco Salad L&G

Habits of a healthy mind form the backbone of every other health decision we make to create Optimal Wellbeing in our lives. They incorporate the full picture of how we think and make choices, whether they are healthy or unhealthy. If we understand how we approach our choices, we are more likely to make healthier decisions instead of slipping back into unhealthy habits during tough times.

In order to reprogram our habits, we first have to awaken ourselves to see opportunities for better choices in our daily lives. Dr. Wayne Scott Andersen offers some quick tips in Dr. A’s Habits of a Healthy Mind on how to become more mindful:

  • Plan ahead. Prep healthy meals in advance or have a Fueling to account for what you are going to eat before you become too hungry.

  • Keep a journal. Reflect on your day and identify the healthy choices you could have made to help make you more mindful when these scenarios happen again. It may seem like you’re acting too late, but you’re actually preparing for the future.

  • Work with your Coach. Talking with someone regularly that supports and guides you through your health journey can help you see more opportunities for transforming your health.

Becoming aware of these habit patterns is the first step. Recognizing how our own habits are structured is the next step toward transforming those unhealthy habits to Habits of Health. This practice is easier if you Stop, Challenge, and Choose:

  • Stop. Recognize that you are triggering an unhealthy habit. Pausing and taking a breath helps to regain control.

  • Challenge. Remind yourself of your goals and the choices you should be making to reach these goals.

  • Choose. Make the healthy choice that gives you a similar reward but is much better for your long term health.

Equipped with healthy mind habits, we can systematically work through every other habit area to achieve Optimal Health and Wellbeing.

Ask me, your OPTAVIA Coach, about other ways to build a healthy mind on your journey to lifelong transformation, one healthy habit at a time™.


Join this week’s Habits of Health Webinar:

Mindfulness/Retrain your Crazy Brain

on Wednesday, November 28th at 8:30 p.m

. ET/7:30 p.m. CT/5:30 p.m. PT

hosted by OPTAVIA Behavioral Counseling Manager, Nick Frye.

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#


Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body. It enables one to focus on the present moment rather than dwelling on the unchangeable past or uncertain future. Many think that the only form of meditation involves sitting in a lotus pose for an extended period of time, but there are other easy ways to weave mindfulness into your day. Here are some ways to incorporate meditation into your daily routine:

  • Move! Let your physical fitness be your moving meditation. Yoga, aerobics, and swimming are great exercises for complementing a contemplative life. Connect with your mind, body, and breath, and observe your environment with a fresh perspective, whether it’s noticing the rhythms of the gym or the changing scenery of an outdoor jog.

  • Do your chores intentionally. Insert awareness into everyday activities like cooking or washing dishes. Take note of the warm water running down your hands or feel the texture of each vegetable as you chop.

  • Meditate while you travel. While you’re driving, listen to your favorite song or mantra meditation. If you're taking the subway or train, close your eyes and practice your breathing techniques or read your favorite inspirational passage.

  • Meditate at work. Take some reflective time to do a breathing exercise at the beginning of your day or before a meeting. Before sending that email, visualize your desired outcome and clearly outline your intention.

  • Do what you love. Whether it's hiking, painting, or cooking, immersing yourself in your favorite activity can dissolve your worries. Your stream of thoughts and worry will disappear, making you feel more relaxed.

Utilizing these techniques, even just for a few minutes a day, will help create clarity among the chaos.

Ask me, your OPTAVIA Coach, about other ways to incorporate mindfulness and meditation into your daily routine.

An Independent Boss Babe

“In April 2017 I was turning 26 years old. My mental health and wellbeing were at an all-time low. Not surprisingly, my physical health had followed suit and the number I saw on the scale was at an all-time high.”

Over the course of the 3 previous years, Chelsi had gained 75 pounds and was at least 100 pounds overweight. She was also battling one of the most severe bouts of depression she had ever experienced. On top of that, there were a lot of big changes happening in her life: an expensive home renovation, an engagement, and a difficult year of farming.

“Although some of those big changes were very exciting, my first thought was, ‘Oh no! I am not taking engagement photos when I can't even look at myself in the mirror!’ This was causing MAJOR stress in my life. I would always turn to food.”

Chelsi constantly felt tired and mentally exhausted. Her ambition was nonexistent and she was overwhelmed with life on a daily basis. As a result, she would lash out at friends and loved ones.

“Every day, I was emotionally binge eating from stress, sadness, and frustration. I knew that food was not the answer to my problems, but without any motivation, proper structure or healthy goals, I couldn't pull myself out of the slump. I didn't know where to start or what to do. I felt helpless and losing the weight seemed hopeless.”

Chelsi knew that this was not the way she wanted to live the rest of her life, so she committed to the OPTAVIA Plan. With hard work and dedication, she was able to lose 55 pounds, putting her over the halfway mark of her goal to lose 100 pounds.*

“Now I'm a brand new me! I'm back to being an independent, boss babe! I can tackle daily tasks without the mental struggle. And I've been able to do away with unnecessary stressors to figure out what's REALLY important!”

Chelsi’s success inspired her to become an OPTAVIA Coach and she has helped impact 115 lives to date, including her fiancé who lost 72 pounds!*

“I'm dreaming about a bright future again and I know that I can achieve whatever I want. I have my passion and love for life back—thanks to my Coach and OPTAVIA!”

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

Valerie Bercier OPTAVIA Coach 402-853-1755 Spring Lake, MI

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© 2018 OPTAVIA, LLC. All Rights Reserved. Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks.

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