Visualization – March 21

A note about Visualization



Visualization is imagining yourself, looking out at the ideal result. It is the practice of envisioning your dreams as if they were already complete. As part of your health journey, it can be an invaluable tool in reaching your goal weight. Here are some visualization techniques that can help:

  • Create a visual picture.
    Find a photo of yourself at your goal weight if you have one. Or select a picture of someone or something that represents a target weight for you. Try posting that photo where you’ll see it frequently throughout the day. This is an excellent way to visualize your “why” and keep focused on your goal.
  • Index cards.
    Your journey towards lifelong transformation is a series of small steps. You can use index cards to write down the steps you need to focus on. Try reviewing your stack of cards every morning and evening. Visualize yourself completing each step. This will keep your transformation journey in the forefront of your mind as you go through each day.
  • Use affirmations to support your visualization.
    An affirmation is a statement that evokes not only a picture, but the experience of achieving that goal. An example: “I’m attending my wedding and people are telling me how beautiful I look!” Repeat it frequently as you continue your health journey, and look for small victories to celebrate on your way to a healthier life.
  • Expect results.
    Through writing down your goals, using the power of visualization, and repeating your daily affirmations, you will make great things happen. All of these techniques allow you to change your beliefs and opinions about yourself, which is essential for a successful health journey.


Be Inspired!


Chicken Paella


  • 3 tsp olive oil, divided
  • 2 lbs raw boneless skinless chicken breast
  • 1 small head cauliflower, cut into small florets
  • ½ cup diced leeks
  • 1 clove garlic, minced
  • 2½ cups low-sodium chicken broth
  • 1 cup diced canned tomatoes
  • 1 medium green bell pepper, thinly sliced
  • 1 medium red bell pepper, thinly sliced
  • ½ tsp turmeric
  • ¼ tsp salt
  • ¼ tsp pepper
  • ½ tsp parsley
  • ¼ tsp saffron
  • ¼ tsp red pepper flakes, or more to taste
  • 10 large green stuffed olives, sliced


  1. Preheat oven to 375°F.
  2. In an oven-proof skillet, heat two teaspoons of oil on medium-high. Cook chicken breast until internal temperature reaches 165°F. Remove from heat. When cool enough to handle, cut chicken into bite-sized pieces.
  3. As the chicken cooks, prepare the cauliflower rice. Place batches of cauliflower florets in a food processor and pulse until rice-shaped pieces form.
  4. Heat remaining oil over medium-high. Saute leeks until softened, about three to five minutes. Add the garlic and cook for one additional minute.
  5. Mix in chicken, cauliflower rice, and remaining ingredients. Bring to a boil, cover, and transfer dish to oven.
  6. Bake until liquid is absorbed, about 30 minutes.

Makes 4 serving 
Each serving provides: 
1 Leaner 
3 Green 
2 Condiments 
1 Healthy Fat


Better Together


Traci and her husband took control of their health and are never looking back!! There is so much strength and support that comes with getting healthy together. We are better together!!



Visualization has so many benefits – inspiring and motivating yourself, helping you focus on your goals better, building self-confidence. Ask me how we can put visualization to work for you!

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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