Amanda Nelson-Certified Independent Health Coach with Optavia

Sheet Pan Balsamic Chicken and Vegtables

YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEANER, 1 HEALTHY FAT, 3 GREEN, 3 CONDIMENTS

TOTAL TIME: 30 MINUTES

Ingredients

4, (8-oz.) raw boneless, skinless chicken breasts

¼ tsp each: salt & pepper

4 roma tomatoes, quartered

12 medium button mushrooms

2 cups broccoli florets

1 tbsp olive oil

2 garlic cloves, minced

1 tbsp minced fresh oregano (or 1 tsp dried)

3½ tbsp balsamic vinegar

1 tsp extra virgin olive oil

Directions:

Preheat the oven to 375⁰F.
Line the sheet pan with parchment paper, and spray lightly with cooking spray.
Season chicken breasts with salt and pepper; place in a single layer on one side of the sheet pan.
Toss the vegetables with olive oil. Arrange in a single layer on sheet pan in a separate section from the chicken.
Place the sheet pan in the oven and cook for about 20 to 25 minutes or until chicken reaches an internal temperature of 165⁰F.
Meanwhile, whisk together the garlic, oregano, balsamic vinegar, and extra virgin olive oil.
To serve, place 6 ounces cooked chicken, 4 tomato quarters, 3 mushrooms, and a ½ cup broccoli onto 4 plates. Drizzle one tablespoon of dressing over each serving.
Nutrition Facts: Per serving: 350 calories, 11g fat, 10g carbohydrate, 50g protein

2022 is here! Can you believe it??? As you celebrate here are some tips to help you get started or contiune with your health goals during New Years Parties.

🎉Eat before the party. The best way to avoid over-eating while surrounded by unhealthy choices is to eat before the party. For extra support, pack a Fueling or two, in case you get hungry as the night goes on!
🎉Dance! Most of us love to dance, so whether you're at a big party or in your living room, practice the Habit of Health motion while getting your groove on
🎉Play games. No party is complete without a fun game. Grab a deck of cards or a classic board game and get your brain going as you compete with family or friends!
🎉Offer to cook. If you are headed to a potluck or hosting a party, provide a few healthy Lean & Green meals for everyone to share.
🎉Focus on what truly matters. Focus on good conversation and making stronger bonds with those in your family or your friends. It’s these kinds of conversations and laughter that make for a memorable New Year

Happy New Year!!!! Big things are coming in 2022!

Let's talk about sleep😴
Sleeping plays an essential role in our lives. It allows us to reset and rejuvenate our mind and our bodies, and feel refreshed at the start of each day.

A well-rested mind and body are essential to achieving optimal health and wellbeing. Practicing the Habit of Healthy of Sleep on a daily basis can also lead to a better mood, memory, and health, in addition to these added benefits:

Reduce stress. Tackle stress more efficiently. Practicing healthy sleep, along with other stress reduction exercises, like deep breathing, can help improve your quality of sleep.
Increase productivity. Staying well-rested is a key component to being productive. You will benefit by tackling a larger workload, while having extra energy to spend with your family and/or children in the evening!

Prevent weight gain. A full eight hours of sleep alone won’t result in losing weight, but it can help your body by increasing a myriad of hormones that can lead to a decreased appetite.

Prioritize sleep. Implement a strict bedtime routine and sleep in a dark room with the correct temperature. And, ensure your room is free of electronics. These practices will help you stay consistent so you secure eight hours of sleep every night!
Now that you know the benefits of sleep, how do you actually incorporate them into your daily routine?

Reach out to me, your independent OPTAVIA Coach – let’s partner to ensure you stay consistent by incorporating these benefits. I am ready to help you achieve a healthy lifestyle!

September is Self Care Month. What have you done today to take care of you? What do you plan to do this month?

Every day we are faced with choices.

According to Co-Founder and independent OPTAVIA Coach, Dr. Wayne Scott Andersen, we face these three types of choices on a daily basis: primary, secondary, and fundamental.

Primary choices decide the one thing we want most, such as optimal health.
Secondary choices define the daily actions that support our primary choices, such as eating one Lean & Green meal each day.
Fundamental choices define our state of being, or our choice to find lifelong transformation.
The best part is that YOU are empowered and fully responsible for your actions. You don’t have to let circumstances drive your decisions because you are in control.

This means there is really no such thing as "cheating," because you decide what will impact your long-term health and wellbeing. That said, it’s important to be forgiving of yourself as no one is perfect and occasionally you will have the urge to revert back to old habits.

The easiest way to stay vigilant in making healthy, positive choices is to practice Stop. Challenge. Choose:

Stop. Take a slow, deep breath to help control your emotions. Recognize that you are triggering an unhealthy habit. Pausing and taking a breath helps to regain control.
Challenge. Think about why you are responding to the situation the way you are. Remind yourself of your goals and the choices that can help you reach these goals.
Choose. Make the healthy choice that gives you a similar reward but is much better for your long-term health.
Remember, it takes time to form new habits and turn unhealthy choices into healthy habits, so it will take equal time to practice and then implement new, healthy habits. By practicing Stop. Challenge. Choose, you will train your brain so make healthy decisions becomes an automated response.

For additional tips or guidance on how to go about developing healthy habits, please connect with me, your independent OPTAVIA Coach!

Water is important in so many aspects of our lives.

Why Water is Your Secret Weapon | Habits of Health Drinking water is a very important habit that has a very good impact on your overall health. Plus, it will keep you centered on your health goals

Hello everyone!!!! I am back!!! I had to take some time off for some life events that happened in my life but am back coaching with Optavia! Stay tuned as good things are about to come!

Here are 9 tips to help increase your sleep:
1. Set a regular bed time
2. If you feel the need to nap, keep it between 20-30 miniutes
3. Unwind using things like meditation, leisure reading etc...
4. Turn off all electronic devices
5. Do something that relaxes you when you can't sleep.
6. Get comfortable by making your room more inviting for sleep
7. Cut back on caffeine
8. Remember that your bed is for sleeping.
9. Use calming scents to help you relax