• OPTAVIA: Need to Know Information

    OPTAVIA: Need to Know Information

    Welcome to Team Gotham, we're so glad you're here!
  • Let’s do this! We're just as excited for you to get started as we have been with our own success 👍 We will be available if you need anything or to answer questions, but here are some of the "Need to Knows!" 

    Use these sections to help you get started on program, or at any point to refresh your memory or pull up to reference.

    • Before Your Box Arrives 
    • 1.) Your guide is your bible. Start reading up ahead of time if you'd like to prepare for your meals (Full Guide or Lean & Green Guidelines)

      2.) You will need a digital body scale that weighs in pounds and ounces (I love this one)

      3.) Get yourself a digital food scale (do not guess on measurements, this is very important, Something like this)

      4.) Make sure you've got measuring cups: 1/4, 1/2 & 3/4 cup markings on it.

      5.) Download the Meal Replacer App which helps track your progress.

      6.) Purchase the book Dr. A’s Habits of Health. You can buy it on Amazon, or direct from Optavia. This is what the whole program is about. All of the best clients who reach goal weight read this book. To get to your goal weight, transition into maintenance, and keep the weight off, this book is essential (totally up to you if you choose not to).

      7.) Review How do Do the 5 & 1 Plan Video as a refresher to everything we talked about in our initial discussion.

    • The Morning You Start 
    • 1.) Take your weight as soon as you wake up (after using the restroom - unclothed) and please send me that number.

      2.) Women: please take waist, thigh, arm, thigh, chest and hip measurements
      Men: waist measurement is fine. Send those numbers with your initial weight.
      You can log all of this in the Meal Replacer App or your tracker of choosing.

      3.) Please take pictures, front, side, and back shots. These pics are for you to compare with later for your before and after result photos. These will not be posted on social media unless at some point you decide to share your story. (Believe me you'll want them, as you will be so surprised at the differences!)

      4.) The first week is the toughest! My appetite and cravings totally changed around day 8 or 9, and it got WAY easier... Just don’t give up, remember WHY you started!

    • Eating Tips 
    • Eat within an hour of waking and then every 2-3 hours after that. Here is an example of what your meal schedule should look like waking up at 6:00 AM.
      It's just an example:

      7:00 AM
      9:30 AM
      12:00 PM
      2:30 PM
      5:00 PM
      7:30 PM

      • Don't miss meals!
        • If you're awake for long periods of time (ex. night shifts, long 12 hour days, etc.) keep eating every 2-3 hours, just account for this when you plan your next order so you don't run out of food.
      • BLACK coffee will CURB hunger.
      • A few dill pickle spears, nuts, or a piece of jerky will also help curb appetite.
      • Almond milk/Coconut milk (unsweetened) ~35 cal is great with cereal and shakes (1 cup counts as 1 condiment refer to full Condiment Guide for more options).
      • There are great sources for lean and green meals online, but pay attention to your portion sizes.
      • What if I'm hungry?
    • Fueling TIPS 
    • OPTAVIA Fuelings are designed to provide the right nutrition at every stage of the journey. There are many delicious, convenient, nutritionally interchangeable, scientifically-designed Fuelings to choose from including shakes, soups, bars, hot beverages, hearty choices, biscuits, pudding and brownies.

      Each Fueling contains high-quality protein which helps retain lean muscle mass, and also contain GanedenBC30® probiotic cultures, which help support digestive health, as part of a balanced diet and healthy lifestyle. OPTAVIA Fuelings are clean label, and do not contain colors, flavors or sweeteners from artificial sources. Each Fueling has a nearly identical nutritional profile designed by our team of food scientists and refined by our Registered Dietitians and nutrition team.

      Your tastebuds may need some time to adjust to the healthy ingredients compared to what you were eating before starting the program. If you aren't a fan of a certain Fueling, wait a week and try it again. Your body and brain need time to stop craving the sugar and adjust to crave the good stuff ;)

    • Want to try another way of eating your item beyond what it says on the package? Try making it an alternative way! Please beward of "hacks" out there. Anything other than water, ice or the fueling counts as something!

       

      Shake Alternate: Soft Serve Ice Cream

      1. Pour ½ cup (4 fl. oz.) of ice into a blender.
      2. Blend for 30 seconds or until ice is fully crushed. Tap ice from sides of blender.
      3. Add ¼ cup (2 fl. oz.) of water and the contents of 1 sachet into blender.
      4. Blend for 30 seconds.

       

      Pancake Alternate:

      Waffle Version

      1. Prepare batter as instructed and pour into a pre-heated, lightly greased waffle iron.

      Microwave Version

      1. Add 3 tablespoons of cold water to a tall walled microwave-safe mug or bowl.
      2. Add contents of 1 sachet and mix well.
      3. Microwave 1 minute and 15 seconds.

       

      Oatmeal Alternate:

      Waffle

      1. Add 4-6 tablespoons of water and mix well. 
      2. Pour half of the batter into a pre-heated, lightly greased waffle iron.
      3. When done do the other half to make 2 waffles.

      Cookie

      1. Add just enough water to make it dough-like (add a little cinnamon for better flavor).
      2. Drop on cookie sheet (makes about 3 cookies) and that’s one fueling.
      TIP: You can do several packages at a time since you're heating up the oven. Just put them in a baggie in fridge to store (will keep a couple days).

       

      Alternative for any Savory Powdered Fueling
      (Mac & Cheese, Penne, Soup, etc.)

      Waffle

      1. Blend the pacakge contents in a blender to create a fully powdered consistency (noodles and all).
      2. Add 2-3 tablespoons of water and 2 tablespoons of liquid egg whites to the powder.
      3. Mix well and pour half of the batter into a pre-heated, well greased waffle iron.
      4. When done do the other half to make 2 waffles.

       

      • A small waffle iron, like the Dash, can be used to make waffles from the powdered fuelings.
      • Some fuelings require a little more or less water and some substitution of egg whites at times (waffle guide below).
      • In addition, don't always try to pour everything in, be okay with making 2 waffles from your fueling! To avoid overflow of the batter, start with about 1/2 of your batter.
      • Also, some fuelings with baking powder (ex. biscuits and pancakes) & whey protein isolate (potatoes) make batters double up during cooking so be aware of what you are using in your batter mix.
      • The waffle maker gets pretty hot, so when opening the lid to remove the waffle, be cautious.
      • An easy clean-up hack is to let it cool completely, then wipe it off with a moist kitchen towel or hand brush.
    • Image field 10
    • Optavia Account & Ordering Your Food 
    • * This is the your account website***
      👇👇👇👇👇

      Website:https://coach.optavia.com/teamgotham

      Login: The email you gave us
      Temporary PW (if we set up for you): Welcome1!

      This is where you will go to customize your next order when you get your 7 day from processing email. Video: How to edit/update your order.

      Be sure and keep a minimum of 18-20 boxes or you will not have enough for the month & your progress will be slowed. 20 boxes gets you a full 4 weeks so keep that in mind.

      You will be in control of your account from here on out, though we will always be available to help or answer questions.

    • Image field 14
    • Image field 15
    • Optavia Guides & Helpful Links 
    • Insider tip: download PDFs and save to phone in Books App, or Android equivalent.

      My must haves are:

      • The amazing GIANT 5 & 1 Food Guide
      • Condiment/Healthy Fats
      • Veggie Conversion
      • Lean & Green Meals

      Other helpful links (back to my Linktree)

      All Optavia Guides (View Digital or print PDFs)

      How to split up a Lean & Green Meal

      If you ever have questions not found on this page or on our FaceBook communities you can always search the Optavia Client Answers page. TONS of great info in there.

    • Recipes 
    • Build your Own Lean & Green Examples

      Chicken & Raw Veggies (Leaner + 1 healthy fat + 3 greens)

      • 6 oz. Chicken Breast - cooked (leaner)
      • 52 g Cucumber - with peel (1 green)
      • 50 g Cauliflower - raw (1 green)
      • 74.5 g Cherry Tomatoes - raw (1 green)
      • 2 Tbsp. Hidden Valley Buttermilk Ranch Light (1 healthy fat)

       

      Steak & Steamed Veggies (Lean + 3 greens)

      • 5 oz. 85-94% Lean Steak - cooked (lean)
      • 90 g Cauliflower - cooked, frozen (1 green)
      • 92 g Broccoli - cooked, frozen (1 green)
      • 67.5 g Green Beans - cooked, frozen (1 green)

       

      Shrimp & Salad (Leanest + 2 healthy fats + 3 greens)

      • 7 oz. Shrimp - cooked (leanest)
      • 94 g Romaine Lettuce, shredded (2 greens)
      • 74.5 g Cherry Tomatoes - raw (1 green)
      • 2 Tbsp. Wishbone Light Thousand Island (1 healthy fat)
      • 5 medium or 10 small Black or Green Olives (1 healthy fat)

       

      Our go-to Recipes

      Mini Mac Bowl

      • I reduce the lettuce to 2 cups and add 1/2 cup cherry tomatoes

      Chicken Crust Pizza

      • I microwave the drained/shredded canned chicken until dry, about 5 min, stir and 5 more works for me. It's much quicker than the oven.
      • I use 1/4 tsp salt free pizza seasoning or an Italian mix instead of her blend
      • I use 2T Grated Reduced Fat Parmesan Cheese (I use Great Value Italian Style) not panko
      • Your favorite veggies & toppings (count for accordingy)
        • 1/4 cup approved tomato sauce (1 green, see recipe for approved options/guide)
        • Red/green peppers, cherry tomatoes, or mushrooms (1/4 cup of each is .5 green, 1/2 cup is 1 green)
        • 5 slices of Turkey Pepperoni (see notes)
      • Or instead have a cheese pizza (use only 1/4 cup mozzarella) with a side salad
        • 1.5 cups of romaine lettuce (1.5 green)
        • 1/4 cup of cherry tomatoes (.5 green)
        • 2 Tbsp Wishbone light dressing, I like Ranch or Thousand Island (1 Healthy Fat)

       

      Others to check out:

      Pinterest Compilation

      Optavia Pinterest Board

      Stacey Hawkins Recipes (substitute your own salt free seasoning choices)

      The FoodiQueen

    • Friends are Interested? We have a Referral program to earn some $$$! 
    • Don’t be surprised if people ask what you are doing as you experience success. They’ll have questions and want to know more. The best way to give them that info is to connect them with us. When they ask, you could respond with:

      “Yes! I am getting healthy and it’s so easy. Let me connect you with my Coach so they can answer your questions and see if this is a good fit for you too.”

      Best ways to do this:
      1. Group text with all 3 of us in it.
      2. Facebook private message with all of us in it.
      3. Schedule a phone call to explain the program

      They trust you so if you connect us, they will feel more comfortable. If you can connect them with me, rather than just give them my number, the chances of being able to speak with them is greater. We want to awaken people to what is possible and really help them with a lifelong transformation. We always start with why they want to get healthy before we share how. So let’s do this together and truly help others.


      After we've chatted you may want to consider sharing the plan with your friends and family by teaching them the program yourself. This is what a lot of people do to cover their food costs. We can cross that bridge when we get there.

       

      We offer $25 in wellness credits for each referral you send our way. If you decide to teach them yourself, you will make a considerable amount more.

    • To view the first week's reminders click below 
  • Daily Reminders

    Keep these things in mind as you read them each day of your first week! Reach out to me with any questions, but we'll for sure want to set up a short phone call the day before you start, at the 1 week mark, and at the 30 day mark.
    • Day Before Starting 
    • Tomorrow begins your journey to optimal health and wellbeing! It starts with achieving a healthy weight.

      Here are 3 things to do in preparation:

      1. Write down your “WHYs” and keep them where you can see them on a daily basis. Your bathroom mirror and/or fridge is a great place!
      2. Take “before” pictures (front, back, side) in tight clothing. Just keep these as a benchmark for now. Wear the same clothes and stand in the same positions for progress pictures. Trust me, you will want these later!
      3. Weigh yourself first thing in the morning tomorrow. Every time you weigh, make sure it’s at the same time of day and in the same clothes (or lack of clothes).

      Remember:

      1. The first 7-10 days are the hardest, use Tylenol if you feel a headache that drinking more water doesn't fix.
      2. You will pee a lot in week 1 due to getting rid of your stored glycogen (1 part carb to 3 parts water) and getting your body into fat burn.
      3. The more strict you are the 1st week the harder it is, but the easier it will be in following weeks.

      *If you’re willing, don't forget to share your starting weight and pictures with me tomorrow morning. And know they will stay private.

      Looking forward to connecting before your start tomorrow!

    • Day 1 
    • Today is your 1st day! The Optimal Weight 5 & 1 Plan® works beautifully when followed precisely.

      Just take it one day at a time and implement the 6 simple tips (below) each day. By doing this, you will rock your program too!

      1. Pick out 5 Fuelings each day and keep extras in your desk, purse, car, etc.  and decide on your Lean & Green.
      2. Drink plenty of water (at least 64 oz., but aim for 1/2 your bodyweight in fluid ounces).
      3. Eat within 30 minutes/1 hour of waking up and then every 2–3 hours after. You may want to set an alarm until you have learned to fuel your body this frequently (I still have mine set, because... well life).
      4. Follow the Optimal Weight 5 & 1 Plan® exactly (no deviations). A good rule of thumb for fat burn is this: if it’s not in the OPTAVIA Guide, don’t eat it.
      5. Eat all 5 Fuelings along with your entire weighed and measured Lean & Green meal. Share a picture of your Lean & Green meal with us anytime, we love sharing ideas!
      6. Journaling leads to success! Use the journal in the OPTAVIA Guide, or other options seen below as you need.

      Let us know how today goes!

    • Day 2 
    • Welcome to Day 2! You are on your way. As you begin your journey to optimal wellbeing, you may feel hungry, tired, or irritable as your body adjusts to a new way of eating.

      This is temporary, but if it should happen, here are a few tips: have an optional snack (like 2 dill pickle spears, 3 stalks celery, or an OPTAVIA Snack) or a couple additional ounces of lean protein (e.g., 1 hardboiled egg, 1 - 1.5 ounce reduced-fat cheese stick, etc.). You may also try drinking a cup of chicken broth or a calorie-free electrolyte beverage, such as Powerade Zero.

      Within a few days, these symptoms will disappear, leaving you feeling energized and confident.

      Remember, the support of your OPTAVIA Coach will be so important as you begin your journey, so don’t hesitate to reach out to me if you have questions or need additional support.

      **Tip: Stock up on fresh and/or dried herbs and spices to add flavor to your Lean & Green meals.

      Refer to our Condiment List for a complete list of condiments, healthy fats, and portion size recommendations.

      Remember your Why for starting your journey. We’ll talk later to connect and answer questions.

    • Day 3 
    • Welcome to Day 3! You are so close to that gentle fat burning state! You are going to feel incredible, or maybe you already do?

      To help you on your journey, here are some Lean & Green recipes. Be sure you are following your OPTAVIA Guide for the approved Lean & Green options. Don’t forget to weigh and measure them!

      LEAN & GREEN RECIPES

      I look forward to celebrating a successful Day 3 with you!

    • Day 4 
    • Welcome to Day 4! You are doing this! You should be entering that gentle fat burning state.

      You will know you are there when you start feeling more energy and less hunger. If you do happen to feel hungry, try drinking 1 - 2 glasses of water and then wait 15 minutes. Most of the time the hunger goes away!

      Staying on your program has so many extraordinary benefits, like:
      1. More energy
      2. Improved sleep
      3. No or reduced hunger or cravings
      4. Progress on your Optimal Health journey

      You’ve got this!

      As always, I’m available any time if you need me and look forward to seeing how you are doing today. I am excited for your 1 week celebration which is just around the corner!

      What are you learning about the way you fuel your body?

    • Day 5 
    • Welcome to Day 5!

      OPTAVIA offers some great resources to connect you to our Community and support you on your journey. We’ve found that Clients who engage in the Community and support have a better likelihood of success.

      1. Remember to go into Non-Typical Health & Wellness for recipes and inspiration.
      2. Wanting some more information on why this program is so amazing? You can purchase the book Dr. A’s Habits of Health (2nd Edition). If you don’t have it yet you can buy it on Amazon alone or on our website as a set with an amazing journal/workbook called Your LifeBook.
        • This is what the whole program is about. The best clients who reach goal weight read this book. To get to your goal weight, switch to maintenance, and keep the weight off, this book is essential.
      3. To go along with Your LifeBook they've created a video series. I've found it helpful to watch these videos when I'm able and go back and complete the corresponding element in the physical book when I get a chance.

      Are you feeling good, sleeping well, and learning new habits?

    • Day 6 
    • It's Day 6, Can you believe you are almost 1 week into your Health Journey?

      Today would be a great time to order (if you haven't already) and start exploring the Habits of Health® Transformational System, Dr. A’s Habits of
      Health, Second Edition book, and the workbook Your LifeBook.

      Once you purchase them, you can read them through or feel
      free to skip around. If you want a recommendation, give me a call.

    • Day 7 
    • Day 7 is here! You are doing great! Please let me know when we get a talk tomorrow for your 1 week tip/celebration. From there on out we’ll check in on “Follow Up Fridays” and of course you’re welcome to reach out whenever!

    • Day 8 
    • Congratulations! It’s Day 8, which means you have officially completed your first week of incorporating healthy habits. That’s a big deal! Today is a great day to celebrate and do these things:

      1. What are a few of your Wins of the Week (WOWs) that you are ecstatic about?
      2. Would you share your Week 1 weight loss with me so that we can celebrate together? Weighing in bi-weekly is a good idea from this point forward so you can focus on the new healthy habits you are learning.
      3. Take a Week 1 progress picture and measurements. You may be pleasantly surprised when you see the side by-side comparison.

      Also as a reminder the more connected you are to our Community (Facebook Group), the better your experience will be as well!

    • We look forward to your continued success as we go through this amazing program together!

    • Should be Empty: