Honoring Our Body – Nov 21

Honoring Our Body

It’s so easy to be critical of our bodies and constantly run all of the negative tapes over and over in our head. This week, as we are showing thanks and appreciation for all that we have in our life, what if we took some time to reflect and appreciate our body?

Our bodies are incredible! Without thinking, day in and day out, our heart pumps our blood, our lungs expand allowing us to breathe, and a million other processes take place allowing us to live another day.

Accepting and loving ourselves means loving ourselves as we are now. Not just when we hit some ideal that we are striving for. Let’s give ourselves grace. We may not be exactly where we want to be now, but we can always shift and start incorporating new habits to move us in the right direction.

Several years ago I heard someone say, “It’s hard to take care of something you don’t love.” That struck a chord deep within me.

When we love ourselves, we can see that eating healthy foods that nourish our bodies, as an act of gratitude and appreciation. And we can see exercise or movement as a celebration of what our bodies can do instead of a punishment dealt out because of what we ate.

My hope is that we understand that we are all on our own journey, doing the best we can. Please know that the number on the scale in no way dictates our value as a person. It doesn’t determine how beautiful we are, how worthy we are, how lovable we are or what an amazing human being we are.


Be Inspired!


The Perfect Shrimp Salad

Ingredients:

  • 14 ounces jumbo cooked shrimp, peeled, deveined and chopped
  • 1½ cup tomato, diced
  • 4½ ounces avocado, diced
  • ¼ cup jalapeno, seeds removed, diced fine
  • ¼ cup chopped green onion
  • 2 tablespoons lime juice
  • 1 tsp olive oil
  • 1 tbsp chopped cilantro
  • 1/8 teaspoon salt
  • ¼ teaspoon fresh pepper to taste

Directions:

In a small bowl combine green onion, lime juice, olive oil, pinch of salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.

In a large bowl combine chopped shrimp, avocado, tomato, and jalapeno. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.

Makes 2 servings.

Per serving:
1 Lean | 2 Greens | 2 Condiments | 2 Healthy Fats


Life of My Dreams

At 44 years old, Lesley had lost all hope of ever feeling healthy, having energy or being fulfilled again.

“My transformation story began about three years ago. I used food, especially chocolate, to numb my stress and to freeze the feelings of grief I felt from my brother’s passing 27 years before.

I had tried and failed to lose weight so many times with other weight loss programs and various diets, I didn’t know where to turn. Then I reached out to a friend on Facebook one day, and she shared the health program with me.

That one decision to try this health program has changed the entire trajectory of my life. I have lost 76 lbs and have kept the weight off.  I also found a health community that supports and truly cares about one another. Now, I get to live in the moment and dance for joy.”


Happy Thanksgiving and remember that we gather to be thankful for what we have, for the family we love, the friends we cherish, and for the blessings that will come!

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

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

Ingredients:

  • 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

Directions:

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

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

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

 

Ingredients:

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

Directions:

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

 


Fitaversary!

 

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

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