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.
Ingredients:
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
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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
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™.
Ingredients:
Directions:
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
Tina Kucera
tinak.gethealthy@gmail.com
402-980-5362
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
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!
Ingredients:
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
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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
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:
Ingredients:
Directions:
Makes 4 serving
Each serving provides:
1 Leaner
3 Green
2 Condiments
1 Healthy Fat
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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
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:
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!
Ingredients:
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
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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States