Health Journey Helpful Links

To see how you are doing in your overall health, take a quick survey by clicking this link: Wellness Evaluation

My Affiliate Links:

💗 Using my special affiliate links helps support Be Creatively Healthy Blog. Click on the links below and share them on social media. I am so grateful for you all. Thank you for your continued love & support! It is due to my AWESOME Community that I have been able to release over 110 lbs this past year since I began my Health Journey! Feel free to share my posts and links with your friends and family. As Always, Be Creatively Healthy!! -Jennifer Dickman💗

#BeCreativelyHealthy          #MySoyFreeJourney          #opt4lifewithjenn          #MyBiggerLife

~If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

CALI'FLOUR FOODS PIZZA CRUSTS & FLATBREAD

*Meatball Bites  *Jalapeno Popper Pizza  *Shredded Beef Taco Pizza  *Appetizer Plate  *BBQ Chicken Pizza  *Tuna Sandwich  *Cali'Enchilada *Eat the Whole Thing Recipes

Cali'flour Foods now offers a few different options for crusts that are approved for any Optimal 5&1 Plan that can be incorporated as your Lean & Green Meal.
✔The New improved Crusts
https://glnk.io/9pw/dragonfliesluv: The Original Italian,  Sweet Red Pepper, Spicy Jalapeno and Plain Crust! Each Crust is only 270 Calories, just 6 grams of carbs & counts as 3 Green & 1 Lean *To use these whole crust you would need to utilize 5 low-fat fuelings  along with low-fat & fat-free toppings on your crust. Click Here for an approved Menu incorporating the New improved Crusts.

✔Cali'Lite Crusts which count as 3 Green & 1/2 Lean for the WHOLE CRUSTS! AWESOME The possibilities are endless. Creative with your favorite healthy options. These are just like the original recipe so check out my recipes in this blog. 

✔Cali'Flatbread- Two(2) 5-inch Flatbread counts 1/3 Lean & 2 Green

Click HERE to Order Cali'flour Products

✔Outer Aisle Crusts (1 small crust is 1/3 Lean, 1 Green)
✔Sandwich Thins (3 Thins is 1/2 Lean, 1 Green) are also approved for the 5&1 Plan.

∆Here are some of my other Favorite go-to products to use on plan...

PLEASE NOTE: always check labels to verify that a product works within the guidelines of your plan.

•Walden Farms Walnut Maple Syrup (2 Tablespoon=1 Condiment) 

•Walden Farms Brand items are approved. The Creamer is real good, as well as the Caramel dip which taste more like Butterscotch. 

GHughes Sugar Free BBQ Sauce (1 TBLS=1 Condiment)

•Smart Balance Light Mayonnaise, Non-Soy (1-1/2 Tablespoons=1 Healthy Fat)

•Smart Balance Light Margarine, Non-Soy (1 Tablespoon=1 Healthy Fat)

•2 Tablespoon Light Cream Cheese (1 Healthy Fat)

•2 Tablespoon Bolthouse dressing (1 Healthy Fat)

•1-1/2 cup shredded Food Club reduced-fat 2% Mozzarella (2g fat per oz) OR 1 cup Sargentos OR Lucerne reduced-fat cheese (3-5g fat per oz=1 Lean; no fat added)

•Fat-Free Feta Cheese (2 Tablespoon= 1 Condiment OR 6 oz =1 Leaner)

AlFresco Andouille Chicken Sausage (2 Links=1 Lean; NO added Healthy Fat)

•Boneless, Skinless Chicken Breast (8 oz raw=6oz cooked=1 Leaner;add 1 Healthy Fat)

•Chobani or Fage Greek Yogurt, plain Non-Fat. Great in exchange for sour cream (2 Tablespoon =1 Condiment- OR 12 oz =1 Leaner; add 1 Healthy Fat)

•Butterball or Jenni-O Extra Lean >98% fat free Ground Turkey or Ground Venison(9.33 oz raw = 7oz cooked = 1 Leanest; add 2 Healthy Fat)

•ANY Shrimp (11oz Raw=7oz peeled cooked & de-veined =1 Leanest; add 2 Healthy Fat

Helpful Links for your Health Journey

Lean and Green Meal Nutritional Parameters
• 250-400 calories 
• ≤20 grams total carbohydrate (ideally <15 grams)
• 10-20 grams total fat
• ≥25 grams protein

Condiment Lists-(This lists the Condiments & Fat options allowed on all Optavia/Medifast Meal Plans)

Lean & Green Options-(This lists the Lean Protein and Vegetables allowed on all Optavia/Medifast Meal Plans)

Optavia/Medifast Product List & Allergens-This is a list of products available along with the main allergens

Lean Meat Shrinkage: Raw Weight vs Cooked Weight-(This chart will help you figure out the raw weight needed to yield the cooked weight approved for all Optavia/Medifast Meal Plans. For instance, you are allowed 6 ounce cooked skinless Chicken breast, so you would start with a 9.1 ounce raw Chicken breast. Poultry Cooks down approximately 25% of its weight. Extra Lean Ground Turkey >98% fat would need to start with 9.4 ounces raw to yield 7 ounces cooked.)

Meatless Options (Full Vegetarian Guide)-(This lists the Vegetarian and dairy/cheese-options allowed on all Optavia/Medifast Meal Plans. *Remember adding too much cheese to your day MAY slow your weight-loss)

Split Lean & Green Conversion Chart-(This list gives amounts if you want to use a portion of your Lean & Green for separate meals in the day. For instance, I use the conversions chart for recipes to know how much I have used of each)

Healthy Exchange List-(This List can be used for the 3 & 3 to exchange the Meal Replacement options. Since everyone's taste are different, do your best to stick with the fuelings to give yourself time to adjust your taste buds. This list of Healthy Exchanges will help you choose the foods you like and work them into your program. All of the foods listed in the Healthy Exchange options are approximately 100 calories. *Remember that adding some of these foods MAY slow down your weight-loss.)

Optimal 4-2-1 Snack Options-According to the Optavia Guide, the Optimal Weight 4 & 2 & 1 Plan™  is perfect for you if you prefer a flexible meal plan to help you reach a healthy weight. The Optimal Weight 4 & 2 & 1 Plan is suitable for you if you:
• Want to incorporate all of the food groups, including   fruit, dairy, and starches
• Have type 1 diabetes and are closely monitored by your healthcare provider
• Have type 2 diabetes
• Are 65 years or older and not regularly active
• Exercise greater than 45 minutes per day
• Have less than 15 pounds to lose
 You get to have 4 Fuelings + 2 lean and green meals + 1 healthy snack  Just like the other plans you eat six times daily, once every two to three hours. Practice your Habits of Health and create a support team to back you up. This is a handy list of Snacks for the 4-2-1 Plan.

Optavia Dining Out Guide-(Planning ahead, for when you will be dining out, is a great help on your Health Journey. This guide will allow you to stay on plan while enjoying getting out.)

Recipe Conversion Guide-(Want to create your own recipe? Use this Recipe Conversion Guide to make sure your recipe will work!)

Vegetarian Conversion Chart -This gives you the amounts in cups, ounces or grams for weighing your Greens plus color coded for carb levels!

For more information or if you have any questions, please feel free to message me. Also, if you would like a recipe converted to fit on-plan, I will gladly help if I am able. ~ Jennifer Dickman


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I just recently tried the Simple Girl Products and they were really awesome, so I decided to share their Soy Free options with you. Using my link supports MySoyFreeJourney blog. Thank you for your continued support. I will post the Soy-Free products available and what they count as for your day.

💗 Simple Girl Sweet Honey Mustard  SF Salad Dressing (2 Tbls serving=1 Fat)

[Calories 3, Total Fat 0g, Cholesterol 0mg, Sodium 120mg, Total Carbs 0g, Sugars 0g, Protein 0g, Soy-free, Gluten-free, Sugar-free using SweetLeaf® brand stevia,

💗 Simple Girl Vinaigrette Natural SF Salad Dressing (2 Tbls=1 Fat)

[Calories 3, Total Fat 0g, Cholesterol 0mg, Sodium 70mg, Total Carbs 0g, Sugars 0g, Protein 0g, SOY-free, Gluten-free, Sugar-free using SweetLeaf® brand stevia, Vegan, Kosher]

💗Simple Girl Citrus Ginger Organic, Sugar-Free Salad Dressing (2 Tbls=1 Fat)

[Calories 3, Total Fat 0g, Cholesterol 0mg, Sodium 95mg, Total Carbs 0g, Sugars 0g, Protein 0g, SOY-free, Gluten-free, Sugar-free using SweetLeaf® brand stevia, Vegan, Kosher]

💗 Simple Girl Organic Balsamic Vinaigrette Low-Sugar Salad Dressing (2 Tbls=1 Fat)

[Calories 10, Total Fat 0g, Cholesterol 0mg, Sodium 70mg, Total Carbs 2g, Sugars 2g, Protein 0g, SOY-free, Gluten-free, Sugar-free using SweetLeaf® brand stevia, Vegan]

💗 Simple Girl Organic Carolina Kick Sugar-Free BBQ Sauce (2 Tbls=1 Condiment)

[Calories 5, Total Fat 0g, Cholesterol 0mg, Sodium 105mg, Total Carbs 1g, Sugars 0g, Protein 0g, SOY-free, Gluten-free, Sugar-free using SweetLeaf® brand stevia, Kosher, Vegan]

💗 Simple Girl Organic Southern Blend Sugar-Free BBQ Sauce (2 Tbls =1 Condiment)

[Calories 5, Total Fat 0g, Cholesterol 0mg, Sodium 105mg, Total Carbs 1g, Sugars 0g, Protein 0g, SOY-free, Gluten-free, Sugar-free using SweetLeaf® brand stevia, Kosher, Vegan]💗 Simple Girl Country Sweet Organic, Low-Sugar BBQ Sauce (1 Tbls=1 Condiment)

[Calories 10, Total Fat 0g, Cholesterol 0mg, Sodium 75mg, Total Carbs 2g, Sugars 2g, Protein 0g, SOY-free, Gluten-free, Sugar-free using SweetLeaf® brand stevia, Kosher, Vegan, Low Sodium]

💗 Simple Girl Sugar-Free Hot Sauce

[Calories 0, Total Fat 0g, Cholesterol 0mg, Sodium 75mg, Total Carbohydrates 0g, Dietary Fiber 0g, Sugars 0g, Protein 0g, SOY-free, Gluten-free, Sugar-free, Vegan]



Click HERE to Order Simple Girl Products