emshealthcoach.com

Our Program is comprised of four components that all work together throughout your entire journey:

**1. Your OPTAVIA Coach:
The one-on-one personal support and mentorship is what makes our Program stand out. As your personal
OPTAVIA Coach, I’m there to guide you through the Program and assist you with changing your lifestyle.
As your biggest cheerleader, I’ll be there for you to share every challenge and victory along the way.
I will support you in reaching your optimal weight. I’ll provide tips along the way and we’ll celebrate
the successes throughout your journey!

**2. The Habits of Health® Transformational System:
It’s not just about getting your body healthy, it’s also about getting your mind healthy.
Our Habits of Health Transformational System is the educational component designed to help you
strategize your plan for reaching optimal health and wellbeing.

**3. THE OPTAVIA Community:
In addition to your OPTAVIA Coach, our Community of like-minded people are all on the same health
journey and focused on creating better health. From live and recorded Client support calls and webinars,
our Community is a place where you can find support, share triumphs, and ask questions.

**4. OPTAVIA Fuelings:
Our nutrition plan is easy to follow—you don’t have to count calories or macronutrients, it’s all done for you. With our Optimal Weight 5 & 1 Plan®, your body enters a gentle but efficient fat-burning state

SPAGHETTI AND MEATSAUCE

Serves 2

Per serving: 1 lean, 3 green, and ~1.5 condiments

Ingredients

● 2 cups cooked spaghetti squash

● 1 cup petite diced Italian tomatoes, puree if desired

● 1 lb 90%-94% lean ground turkey (2 lean)

● ¼ tsp dried whole leaf oregano

● ¼ tsp dried rosemary

● ¼ tsp dried thyme

● ¼ tsp dried sage

● ½ tsp sea salt

● black pepper to taste

Directions

Cook the spaghetti squash with one of the below methods. Brown the turkey with spices.

Preparation: Microwave

Cut squash in half lengthwise, scoop out seeds. Place in a microwave-safe baking dish, cut side up, with 1/4 cup water. Cover and cook on high for 10 to 12 minutes, or until tender. Let cool; use a fork to scrape out the spaghetti-like strands.

Preparation: Baking

Pierce whole squash several times all over with a fork to ventilate steam. Place on a baking sheet; bake in a preheated 375 degree oven for 60 to 90 minutes or until squash is tender when pierced with the tip of a sharp knife. Let cool; use a fork to scrape out the strands.

Preparation: Boiling

This is the easiest method: In a pot large enough to hold the squash and water to cover it, bring the water to a boil. Carefully drop in the squash; cover and cook at a low boil for 20 to 30 minutes or until squash is tender when pierced with the tip of a sharp knife. Let cool; use a fork to scrape out the strands.

Now, is your time,

Eric Stofman

BROILED LEMON-GARLIC LAMB

Serves 2

Per serving: 1 lean, 3 green, and 3 condiments

Ingredients

● 2 cloves garlic, minced

● ¾ lb (12 oz) raw, boneless lamb chop loin* (should yield two 5-oz cooked servings)

● 3 cups fresh spinach

● 1 cup portabella mushrooms

● ½ cup cherry tomatoes, halved

● 1 Tbsp tsp fresh lemon juice

● 1 tsp dried rosemary

● ¼ tsp freshly ground black pepper

● Non-stick cooking spray

Directions

Lamb: Preheat broiler. Trim all visible fat from lamb. Spray rack in broiler pan with non-stick cooking spray for 3 seconds. In a small bowl, combine garlic, dried rosemary, and black pepper. Place lamb on prepared rack and cover with half of garlic mixture. Broil 4 minutes, 4 inches from heat; turn lamb over. Cover lamb with remaining garlic mixture. Broil 2-4 minutes or until cooked through.

Vegetables: Spray medium skillet with non-stick cooking spray for 2 seconds and heat over medium heat. Add mushrooms and sauté. Once mushrooms are near desired tenderness, add spinach and tomatoes and sauté an additional 2-3 minutes. Serve lamb over vegetables.

Now, is your time,

Eric Stofman

WASABI TUNA ASIAN SALAD

Serves 1

Per serving: 1 leanest, 2 healthy fats, 3 green, and ~3 condiments

Ingredients

● Non-stick cooking spray

● Dash of salt and/or pepper (optional)

● ½ lb (8 oz) raw yellowfin tuna steak (should yield one 7-oz cooked serving)

● 1 cup bok choy stalks, leaves removed, chopped into bite-sized pieces

● ½ cup cucumbers, shredded or chopped into “match-stick” size pieces

● 2 tsp olive oil

● 1-½ tsp wasabi paste*

● 1 tsp lime juice

Directions

Fish: Preheat skillet to medium-high heat. Mix lime juice and wasabi; coat tuna steaks. Spray skillet with non-stick cooking spray for 5-10 seconds. Place tuna steaks on skillet and cook over medium-high heat 5 minutes each side or until desired doneness (until the flesh of the tuna is opaque and can easily be flaked with a fork). Salad: Slice cucumbers into “match-stick” size pieces. Chop bok choy into short bite-sized pieces. Toss with olive oil, salt and pepper to taste if desired. Serve tuna on top of salad.

Now, is your time,

Eric Stofman

SQUASHCAKES

Serves 2

Per serving: 2 green, ~3 condiments, trivial amount of lean, ½ Optional Snack

Ingredients

● ¼ tsp salt (or less)

● ½ tsp onion Powder (or less)

● 1 egg

● 1/4 cup egg whites

● 1 packet OPTAVIA Multigrain crackers, crushed into breadcrumb-like pieces

● ½ tsp curry powder (or less)

● 2 garlic cloves, minced

● 2 cups squash (zucchini works best)

Directions

Simply mash squash and mix with egg, egg whites, and breadcrumbs until well-combined. Season mixture with salt, onion powder, curry powder, and garlic to taste. Spray frying pan with non-stick cooking spray and cook each side on medium-high heat until tops and edges are browned. Serve (sriracha optional) and enjoy!

Now, is your time,

Eric Stofman

SALMON WITH PEPPER PUREE

Serves 1

Per serving: 1 lean, 3 green, and ~3 condiments

Ingredients

● Non-stick cooking spray

● Dash of salt and/or pepper (optional)

● 7 oz raw salmon (should yield one 5-oz cooked serving)

● 1 cup (12 medium 5-¼” to 7” spears) asparagus

● ¼ cup bell pepper, diced

● ¼ cup (1/2 medium 2-3/5”) tomatoes, diced

● ½ cup (4 oz) water

● 2 Tbsp red wine or white wine vinegar

Directions

Preheat oven to 350°F. Place salmon in an oven-friendly baking pan. Add water to pan to help keep salmon moist while baking. Bake salmon 25-30 minutes. Dice tomatoes and peppers; place diced peppers and tomatoes on cookie sheet and spray non-stick cooking spray over vegetables until lightly covered. Bake/roast in oven with salmon 20-25 minutes. Boil water for asparagus (~9 minutes). While water heats, clean and trim asparagus ends; leave as whole stalks or cut in half. Place asparagus into pot of boiling water. Cook on medium heat 10 minutes or until al dente (tender-crisp). Remove peppers and tomatoes from oven and let cool 2-3 minutes; add peppers, tomatoes, and vinegar to blender. Blend until applesauce consistency. Place asparagus on plate, then place salmon on top. Drizzle puree over salmon.

Now, is your time,

Eric Stofman

BRUSCHETTA EGGPLANT WITH TOFU

Serves 2

Per serving: 1 leaner, 1 healthy fat, 3 green, and ~2 condiments

Ingredients

● ¼ tsp garlic powder

● 1 clove garlic, minced

● Non-stick cooking spray

● Dash of salt and/or pepper (optional)

● 2 tsp olive oil

● 30 oz Mori-Nu® Silken extra-firm tofu*, cut into ½” cubes

● 1-½ cups raw, unpeeled eggplant, cut into 1” cubes

● 1 cup (1-2 medium 2-3/5”) plum tomatoes, seeded and chopped

● ½ cup scallions (3-4 scallions), chopped

● 2 Tbsp fresh basil leaves, chopped

Directions

Preheat oven to 400° F. Lightly mist a large (or two medium) non-stick baking sheet with non-stick cooking spray until lightly covered. Place eggplant and tofu, well-spaced, in a single layer on baking sheet. Lightly drizzle olive oil over eggplant and tofu. Sprinkle on garlic powder. Bake 7-10 minutes. Flip and bake an additional 7-10 minutes, or until eggplant is tender when tested with fork. In large serving bowl, combine tomatoes, scallions, garlic, and basil. Add eggplant and tofu. Salt and pepper to taste if desired. Toss gently to mix. Serve and enjoy.

Now, is your time,

Eric Stofman

TERIYAKI HALIBUT

Serves 1

Per serving: 1 leaner, 1 healthy fat, 3 green, and 3 condiments

Ingredients

● 1 tsp olive oil

● 7 oz raw halibut (should yield one 6-oz cooked serving)

● 1 cup cabbage, chopped

● ½ cup chopped zucchini

● 2 tsp teriyaki sauce

● ½ tsp cayenne pepper (optional; for less “heat,” use ½ tsp paprika instead, or eliminate)

Directions

Fish: Sprinkle halibut with cayenne pepper or paprika and baste with teriyaki sauce. Broil on tin foil 4” under preheated broiler 7 minutes. Remove from oven and wrap in tin foil until ready to serve (this will continue to cook halibut).

Vegetables: Chop up zucchini and cabbage. Sauté olive oil, zucchini, and cabbage in a pan until slightly brown. Place on plate and serve halibut on top of vegetables.

Now, is your time,

Eric Stofman

ORIGINAL OMELET

Serves 1

Per serving: 1 leaner, 1 healthy fat, 3 green, and ~ 3 condiments

Ingredients

● Non-stick cooking spray

● Dash of salt and/or pepper (optional)

● 1 cup EggBeaters® Original egg substitute

● 1 cup fresh spinach, chopped

● ¾ cup mushrooms, sliced

● 1/3 cup shredded moderate-fat cheese such as shredded part-skim mozzarella (moderate-fat cheese = 3-6 g of fat per 1-oz or ¼-cup, shredded serving)

● ¼ cup (2 medium) cherry tomatoes, diced

● 1/3 cup Morningstar Farms® Meal Starters™ Sausage Style Recipe Crumbles™

● 6 medium black olives, sliced

● ½ tsp Mrs. Dash® seasoning (any flavor)

Directions

Spray pan with non-stick cooking spray for up to 10 seconds. Over medium heat, add mushrooms, spinach, olives, tomatoes*, and sausage crumbles. (*Tomatoes can also be served raw as an omelet topper.) Cook and stir until mushrooms are fairly soft, about 4 minutes. Sprinkle Mrs. Dash® seasoning over vegetable mixture. Stir mixture to evenly coat with seasoning. Pour EggBeaters® over sautéed vegetables and reduce heat to medium. While omelet cooks, lift edge of egg mixture to allow the uncooked egg to flow underneath. When most of the egg is cooked, sprinkle cheese over top. Allow cheese to melt slightly, then fold in half and serve. Salt and pepper to taste if desired.

Now, is your time,

Eric Stofman