Creating Healthy Habits – Sept 5

Creating Healthy Habits

They say it takes 21 days (or more) to create a new habit, and 21 days (or more) to unlearn a bad one. It’s not easy to make something new part of your everyday routine, but it IS possible! When seeking lifelong transformation, one healthy habit at a time™, establishing new habits and behaviors are essential to your success.

Below are tips to help you build new roads while creating new habits that stick!

Choose only new habits that are attainable. When starting your journey, remember to start small. For example, when trying to integrate more exercise into your daily routine, start small with a shorter walk, introducing a longer walk or hike at the park the following month. Soon after, you’ll see how these smaller changes add up to what eventually becomes a new habit.

Personalize your experience. Pinpoint the motivations behind your goals when forming new habits. Make it personal so it means something to you each day you strive to build change. This will make it easier to stick to your goals.

Develop a morning ritual. Take advantage of the morning, when our minds are clearer, and think about how you’re going to make your new habit realistic and achievable for the day. Write down your plan or keep a daily journal to keep you on track.

Practice positive reinforcement. Recite positive daily affirmations to eliminate negative thoughts. Choose to believe that you can do the very thing you want to change. Building your overall confidence makes it easier to develop a new habit.
Visualize the end goal. It’s important to focus on the change you want to create and visualize the path needed to get to the end goal. Think about the long-term rather than short-term gratification along the way.

Be Inspired!

One-Pan Lemon Pepper Salmon with Garlic Parmesan Asparagus


  • 1½ lbs salmon, skin on
  • cooking spray
  • 2 tsp salt-free lemon pepper seasoning
  • ½ tsp salt
  • ¼ cup grated parmesan cheese
  • ½ tsp garlic powder
  • 1½ lbs asparagus, tough ends trimmed
  • Lemon slices to garnish


Preheat oven to 400 degrees F. Place salmon in center of foil-lined, lightly greased baking sheet. Lightly spray top of salmon with cooking spray, sprinkle with lemon pepper seasoning and salt, and top with lemon slices. In a small bowl, combine parmesan and garlic powder. Arrange asparagus spears around salmon. Lightly spray with cooking spray and sprinkle with parmesan and garlic powder. Bake until salmon has cooked through, about 15 to 20 minutes.

Makes 4 servings.

Per serving:
1 Lean, 3 Green, 3 Condiments

A Healthy Option

Hilah had a consultation for stomach surgery scheduled when she decided to try our program as a last effort. She had such great results in the first week, and felt so good both physically and mentally, that she canceled her surgery. With our program, she lost 104 lbs and has found joy in life again! She plays with her kids more, went skydiving, and overall doesn’t have her weight holding her back anymore!

I would love to talk to you about the new healthy habits you’re creating. Let’s connect this week!

Health and Happiness,


Tina Kucera

Follow on Facebook!



Tina Kucera | |

Our mailing address is:

Optimal Health
Omaha, Nebraska 68118
United States

Share This:

Related ProjectsYou might also be interested in these

Thriving Through the Holidays – Dec 5

Thriving Through the Holidays The holidays are officially underway! This means calendars are

Honoring Our Body – Nov 21

Honoring Our Body It’s so easy to be critical of our bodies and constantly run all of the

Cardio vs. Strength Training – Sept 19

Cardio vs. Strength Training Strength training and cardio are equally important. Cardio is a type of

Creating Healthy Habits – Sept 5

Creating Healthy Habits They say it takes 21 days (or more) to create a new habit, and 21 days (or

Meditation and Mindfulness – Aug 16

Meditation and Mindfulness It seems like everyone is talking about meditation and mindfulness these

Benefits of Exercise – July 3

Benefits of Exercise     The health benefits of regular exercise are astounding. While

Staying Focused on Your Journey – June 20

Staying Focused on Your Journey     Being consistent on your journey to lifelong

Getting Enough Water? – May 30

Are You Getting Enough Water?     Water is essential to our overall health and well-being.

Being Empowered – May 16

Do You Feel Empowered?     When I started my health journey 7 years ago, I knew I would

Blood Sugar in Check – April 18

Keeping Your Blood Sugar in Check     Balanced blood sugar helps regulate overall energy

Visualization – March 21

A note about Visualization     Visualization is imagining yourself, looking out at the

Brain Exercise – March 7

Are you Exercising your Brain?     Just like exercise is important for your body, so is