Meditation and Mindfulness

It seems like everyone is talking about meditation and mindfulness these days. No doubt, you’ve probably heard why we should all be meditating to help with daily stress and overwhelm. A quick google search shows physical benefits like lowering blood pressure and reducing headaches, to psychological benefits like increased concentration and improved emotional stabitiliy — and who doesn’t need that!

I’ve found that the practice of meditation takes time to get the hang of it. Release all the unrealistic versions that we see. Your experience may look like the picture shown above, or it may look totally different! And sometimes it’s easier to just think about having “quiet time” and taking deep breaths – it very well may be meditation, but the change in words lowers my expectations for myself!

So what’s the best way to meditate? You have to find what works for you. Try sitting in silence, adding soft music, listening to a guided meditation on YouTube or using an app like HeadSpace or Calm.

But how do you stop your thoughts? I’ve found out that it’s not really the goal to stop our thoughts. One of the best analogies I’ve heard is comparing the process of meditating to that of going underwater. When you submerge yourself underwater, you still hear muted noises in the distance and you detach from the thoughts a bit.

My challenge to you today is to sit or lay in a quiet place for 10 minutes, focus on your breathing, and when thoughts float through your head, just gently let them go. Try different variations of when, where and how you get into your quiet time. Over time you may just find that spending a few minutes a day can lead to changes in how you respond to the world.

Be Inspired!

Chicken Crust Margherita Pizza

Ingredients:

• ½ lb ground chicken breast
• 1 egg
• 2 Tbsp grated parmesan cheese
• 1 tsp chili powder
• ½ tsp Italian seasoning
• cooking spring
• ½ cup no-sugar-added tomato sauce
• ½ cup reduced-fat shredded Mozzarella cheese
• 2 plum tomatoes, sliced
• ¼ cup chopped basil

Directions:

Preheat oven to 400 degrees F. Combine first four ingredients in medium-sized bowl. Form chicken mixture into a thin, circular crust shape onto a parchment-lined, lightly greased baking sheet. Bake until golden, about 20 minutes. Top with sauce, cheese, and tomato slices, and bake until cheese is melted, about 7 to 10 minutes. Top with fresh basil before serving.

Makes 2 servings.

Per serving:
1 Lean, 2 Green, 2 Condiments

A Healthy Mind Transformation

I love getting to celebrate people and stories like Heidi’s!

“My story is more about health than weight loss. However, in the process, I did lose 20 lbs that I have kept off for 5 ½ yrs. Before I found this program I knew how to gain weight and lose weight but neither of which was healthy. On one end I was tired and bloated and on the other end, I was tired and light headed.

The “me” on the left thought taking the kids to the park to watch them play was a good day being outside. I was going through the motions of life but not really living. Now that I have found true health, the “me” on the right has lots of energy and a new love for nature. My kids and I have discovered so many beautiful hikes. It has opened a whole new world for my entire family. I had no idea what we had been missing. Thankfully through this program, along with the support and connections of the health community, I have found there is a bigger and better life out there!”

Please share this newsletter with someone who you know that is looking for a healthier mind and body!

Health and Happiness,

Tina

Tina Kucera
tinak.gethealthy@gmail.com
402-980-5362

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Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com

Our mailing address is:

Optimal Health
Omaha, Nebraska 68118
United States

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

Ingredients:

• 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

Directions:

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

Freedom

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

Tina Kucera
tinak.gethealthy@gmail.com
402-980-5362

Follow on Facebook!

Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com

Our mailing address is:

Optimal Health
Omaha, Nebraska 68118
United States

Do You Feel Empowered?

When I started my health journey 7 years ago, I knew I would feel more confident as I lost weight. But I was so surprised at how empowered I felt as I was starting to see differences in my health and body. Feeling empowered is a comment I hear over and over from my clients as well.

For most of my life, I was in a reactive mode when it came to my health, nutrition and energy. I felt controlled by food…. I was on the sugar roller-coaster and constantly felt compelled to eat something sugary for my next hit of energy. And I also ate to numb myself to pain, relax or celebrate. I had always turned to food to solve my problems.

But when I started working with a health coach and found structure, I learned how I could be in control, instead of handing over my power to food, I finally felt free! And that is so empowering. When I learned and understood that many of the cravings I had were actually physical reactions to the food I was eating, that was a game changer. Because previously I had thought of my cravings as a weakness and as a character flaw within me.

Taking control of your life is empowering. And what I’ve noticed is that when we feel empowered in one area of our life, it tends to seep into other areas as well.

Would you like help in feeling stronger and empowered? I would be honored to help you make a shift in your life, and show you tools to help you become the best version of yourself!

Be Inspired!

Pesto Zucchini Noodles with Grilled Chicken

Ingredients:

• ⅓ cup reduced fat Italian salad dressing
• ½ cup chopped fresh basil
• ½ cup parmesan cheese, divided
• ⅓ oz pine nuts
• Cooking spray
• 2 medium to large zucchinis (about 1 ½ lbs), cut, sliced, or “spiralized” into noodle-like strands (should yield 4 cups zucchini noodles)
• 1 ½ lbs grilled boneless skinless chicken breast, cubed or cut into strips
• 2 cups cherry tomatoes, halved
• ½ tsp crushed red pepper flakes, optional

Directions:
To make pesto, combine the salad dressing, basil, 2 tablespoons parmesan cheese, and pine nuts in a food processor. Blend until smooth. In a lightly greased skillet over medium heat, cook zucchini noodles until just tender, about 3 to 5 minutes. Stir in pesto and remaining parmesan cheese, then remove from heat. Add tomatoes, top with grilled chicken, and garnish with crushed red pepper flakes.

Makes 4 servings.

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

A Life Gained

Paige decided to create health after her second child arrived and successfully used our nursing mom’s program! 40 pounds lost and so much life gained!

Please reach out if you’d like help in taking control of your health and life! I am here to support you!!

Health and Happiness,

Tina

Tina Kucera
tinak.gethealthy@gmail.com
402-980-5362

Follow on Facebook!

Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com

Our mailing address is:

Optimal Health
Omaha, Nebraska 68118
United States

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

Ingredients:

• 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

Directions:

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

Tina Kucera
tinak.gethealthy@gmail.com
402-980-5362

Follow on Facebook!

Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com

Our mailing address is:

Optimal Health
Omaha, Nebraska 68118
United States

Are you Exercising your Brain?

Just like exercise is important for your body, so is exercise for your BRAIN! Brain exercises can help increase your brain’s cognitive reserve. Here are some ideas to keep it sharp:

• Test your recall.
  Make a list of grocery items, things to do, or anything else you can think of. Then memorize it. Later in the day, test yourself to see how many items you can recall. Make items on the list as challenging as possible for the greatest mental stimulation.
• Do math in your head.
  Figure out problems without using pencil, paper, or a calculator. Add difficulty by trying to walk at the same time…you’ll get some healthy motion in too!
• Take a cooking class.
  Learn to cook a new, healthy dish. Cooking uses a number of senses: smell, touch, sight, and taste, which all involve using different parts of the brain.
• Create word pictures.
  Visualize the spelling of a word in your head, then try to think of other words that begin (or end) with the same two letters.
• Refine your hand-eye abilities.
  Take up a new hobby that involves fine-motor skills, such as knitting, drawing, painting, or doing a puzzle.

These are just a few ways to keep your brain working and refreshed. Healthy habits are rooted in the way you think. Strengthening your mental health goes a long way towards making your entire health journey a success!

Be Inspired!

Sweet Lime Siracha Chicken Lettuce Wraps

Ingredients:

• 1 Tablespoon canola oil
• 18 ounces chicken (cooked weight)
• 2 cloves garlic
• 2 teaspoons ginger
• 3 cups broccoli
• 3 Tablespoons water
• 3 Tablespoons PB2
• 1 Tablespoon soy sauce
• 1 Tablespoon rice vinegar

Directions:

Coat a nonstick pan with 1 teaspoon of oil. Sauté broccoli on medium heat until tender. Set aside in bowl. Add another teaspoon of oil to the same pan and cook the garlic and ginger for two minutes or until golden in color. Add chicken and sauté on medium heat until cooked through. While the chicken is cooking, make the sauce by adding the hot water to the PB2. Whisk until well mixed and then stir in the remaining ingredients. Add the broccoli and the sauce back into the pan. Toss until thoroughly mixed.

Makes 3 servings. Each serving provides: 1 Leaner, 1 Healthy Fat, 2 Greens, ½ Optional Snack, 1 Condiment

The Best Version of You

I am so proud of Mo! He chose health, learned and implemented the habits of health, and is working toward becoming the BEST version of himself!

I encourage you to give your brain a workout this week!

Health and Happiness,

Tina

Tina Kucera
tinak.gethealthy@gmail.com
402-980-5362

Follow on Facebook!

Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com

Our mailing address is:

Optimal Health
Omaha, Nebraska 68118
United States