Benefits of Exercise – July 3

Benefits of Exercise



The health benefits of regular exercise are astounding. While exercise alone isn’t very effective for weight loss, (you can’t out-run your fork!), everyone can benefit from healthy motion! Check out these ways that exercise can help you during your journey to lifelong transformation, one healthy habit at a time™.

  • Exercise relieves stress! A quick run on the treadmill or speed walk around the neighborhood can leave you relaxed and more settled.
  • Exercise will boost your mood. By exercising only 30 minutes per day, your outlook will change instantly and boost your confidence and self-esteem.
  • Improve your energy with exercise. Regular physical activity will improve your muscle strength and increase endurance levels, giving you more energy throughout the day.
  • Sleep better with exercise. By adhering to the micro habit of 30 minutes of motion per day, you will not only fall asleep quicker, but you may even sleep sounder.
  • Exercise keeps the brain active. Even a mild activity like walking can keep your brain fit and active.


Be Inspired!


Chicken Enchilada Rollups


  • 1 tsp cumin
  • 1 tsp dried oregano
  • 1 tsp garlic powder
  • 1 tsp chili powder
  • (1) 10 oz. can mild red enchilada sauce
  • (1) 4 oz. can mild green chilies
  • ½ cup diced tomatoes
  • (4) 6 oz. raw boneless skinless chicken breasts, butterflied
  • 1 cup reduced-fat shredded Mexican cheese blend, divided
  • 3 cups grated cauliflower
  • (1) 4 ½ oz. avocado, cubed
  • ¼ cup chopped cilantro, optional


  1. Preheat oven to 375 degrees F.
  2. In a small bowl, combine the cumin, oregano, garlic powder, and chili powder. Rub on both sides of each chicken piece.
  3. In a lightly greased baking dish, pour a thin layer of enchilada sauce on the bottom of the dish.
  4. Lay chicken, cut side up on a work surface. Top each piece, in the center, with about 2 teaspoons chilies, 1 tablespoon chopped tomatoes, and 2 tablespoons cheese. Roll each one up and set them seam side down in the baking dish. Top with remaining sauce, chilies, tomatoes, and cheese.
  5. Cover with foil and bake for 30 minutes. Remove foil and continue to bake 10 to 15 minutes more, or until chicken is cooked through.
  6. Meanwhile, microwave grated cauliflower with 1 tablespoon water in the microwave 6 to 8 minutes or until tender.
  7. Place each chicken roll-up on a bed of cauliflower rice, and top with avocado and fresh cilantro.

Makes 4 servings.

Per serving:
1 leaner, 1 healthy fat, 3 green, 1½ condiments




Bill started his health journey a year and a half ago and has never looked back! He lost 65 lbs and is living a healthy life full of freedom!



What is your favorite type of exercise? Find a way to move today.

Health and Happiness,


Tina Kucera

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Tina Kucera | |

Our mailing address is:

Optimal Health
Omaha, Nebraska 68118
United States

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