Getting Enough Water? – May 30

Are You Getting Enough Water?



Water is essential to our overall health and well-being. Dr. Wayne Andersen recommends getting at least 64 ounces of water per day! And as the weather heats up and we’re more active, we may need even more than that. Our body needs water to function well.

Water can help control calories. This all-natural, calorie-free beverage is an essential component of a healthy metabolism. Water may also reduce hunger by filling you up if consumed prior to meals.

Water keeps skin looking fresh and vibrant. Water moisturizes your skin, keeps it fresh, soft, glowing, and smooth.

Water can help prevent and even relieve a headache (some headaches are caused by dehydration) as well as prevent cramps and strains.

Water increases energy and reduces fatigue. Staying properly hydrated can help you focus, concentrate better, and be more alert. It even boosts your energy levels!

Keep your water bottle handy this summer and for all of these benefits and more.


Be Inspired!



Salmon Burger with Cucumber Salad



Salmon Burger

  • 1 egg, slightly beaten
  • 1 ½ Tbsp light mayo
  • ½ tsp lemon juice
  • 1 Tbsp minced onion
  • ¼ tsp dried parsley
  • (1) 5 oz can drained skinless and boneless pink salmon, packed in water
  • Cooking spray

Cucumber Salad

  • (1) 5 oz container low-fat plain Greek yogurt
  • 2 Tbsp apple cider vinegar
  • 1 Tbsp fresh dill (or ½ tsp dried)
  • Dash of salt and pepper
  • 3 cups peeled, thinly sliced cucumbers


In a small bowl whisk together the egg, mayo, lemon juice, onion, parsley, and pepper. Gently fold in the salmon and crushed crackers. Divide mixture in half and shape into two patties. Cook on a lightly greased skillet over medium-high heat until golden brown on both sides, about 5 minutes per side.

Meanwhile, whisk together the yogurt, vinegar, salt, and pepper. Pour over cucumber slices and stir to mix in. Chill until ready to serve.

Makes 2 servings.

Per serving:
1 lean, 3 green, 3 condiments




Melissa is such an inspiration! Here is her story:

“It’s my 2 year fitaversary! It’s hard to believe that just 2 years ago I decided to take my life back and get healthy. It feels like just yesterday I started this journey and I never could have imagined in my wildest dreams that I’d be where I am today. I thought I’d maybe lose 40lbs if I was lucky and then quit like I had so many times before. I would have laughed if you told me 2 years ago I’d be down over 135lbs, be almost half my body weight and have skin removal surgery, all in just 2 years! Most days I don’t even believe it.

I always wanted to lose the weight but what really got me determined was knowing I was going to be getting married soon. I couldn’t bear the thought of hating the way I felt on my wedding day. I knew if I wanted to feel good, I needed to start then and there! No more waiting around hoping and dreaming. I’m getting married in just three months now and I’ve never felt more confident and beautiful in my life!!”



How do you make sure you stay hydrated? I’d love to hear your tips and tricks.

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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