Cardio vs. Strength Training – Sept 19

Coach Tina K, Health Coach, Healthy Choices, Healthy Living, Recipes, Weight Loss, Active, Fitness, Beef Recipe

Cardio vs. Strength Training

Strength training and cardio are equally important. Cardio is a type of exercise designed to increase your heart rate, while strength training is designed to fatigue your muscles. When planning your daily exercise, consider these factors about cardio and strength training.

Cardio

Cardio requires sustaining a level of activity that keeps your heart beating quickly over a period of time.
Exercises like swimming, yoga, biking, aerobics, Pilates, and walking, are great ways to strengthen the heart.
Cardio exercise improves how efficiently your muscles use oxygen so it’s like strength training, but for the heart!

Strength Training

Lifting weights or using resistance bands, stresses the bones, which helps to increase bone density and decreases your risk of weakened bones and fractures.
A pound of muscle takes up much less room than a pound of fat so a fit, toned body will be smaller than an out-of-shape one, even if the two people weigh the same.
Muscle also burns more calories, making it easier to control your weight.

The next time you’re outside enjoying the nice weather, mix it up! Set a goal to be physically active for at least 30 minutes every day, doing both cardio and strength training exercises.

Be Inspired!

Mushroom “Bun” Sliders

Ingredients:

1 lb lean ground beef
¼ cup chopped yellow onion
1 tbsp Worcestershire sauce
½ tsp salt
cooking spray
12 mushroom caps, sliced in half horizontally (2½-3 inches diameter)
6 slices reduced-fat Swiss cheese
3 roma or plum tomatoes, sliced
2 cups lettuce

Directions:

Combine the beef, onion, Worcestershire sauce, soy sauce, garlic powder, and salt in a medium-sized bowl, and mix well. For mixture in 12 small, flat patties.
Coat grill rack lightly with cooking spray. Add beef patties, and grill covered, over medium heat until desired doneness.
Add sliced mushroom caps to grill rack, and cook for 1-2 minutes per side (mushroom should still be somewhat firm). Or, leave sliced mushroom caps raw.
Cut cheese sliced into 4 pieces each. Assemble sliders using sliced mushroom caps as buns, and add 2 pieces of cheese per slider. Serve with tomato slices and lettuce.

Makes 4 servings. 3 Sliders per serving.

Per serving:
1 Lean, 3 Green, 3 Condiments
320 calories, 36g protein, 8g carbohydrate, 17g fat

Julie’s Success

Julie decided she wanted to try a program that focused on more than weight loss. In 5.5 months she had not only lost 65 lbs, but had gained a new life full of health and hope! Now she has a wonderful health community and is set up for a lifetime of healthy living.

Let’s connect this week! I would love to walk your journey with you!

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 – July 3

Coach Tina K, Health Coach, Healthy Choices, Healthy Living, Recipes, Motivation, Transformation, Weight Loss, Fitness, Sleep, Chicken Recipe

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:

Preheat oven to 375 degrees F.
In a small bowl, combine the cumin, oregano, garlic powder, and chili powder. Rub on both sides of each chicken piece.
In a lightly greased baking dish, pour a thin layer of enchilada sauce on the bottom of the dish.
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.
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.
Meanwhile, microwave grated cauliflower with 1 tablespoon water in the microwave 6 to 8 minutes or until tender.
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

Blood Sugar in Check – April 18

Coach Tina K, Health Coach, Healthy Choices, Healthy Living, Recipes, Motivation, Transformation, Weight Loss, Sleep, Strategies, Sugar, Fitness, Tofu Recipe

Keeping Your Blood Sugar in Check

Balanced blood sugar helps regulate overall energy levels, keeps weight in check, and prevents cravings that can lead to overeating. It’s something we should all pay attention to as we strive for optimal health.

In the program that I coach, we emphasize daily habits to help regulate your blood sugar.

Eat six small meals or snacks through-out the day. More frequent meals (every 2-4 hours) can help you with taking the weight off, controlling hunger, reducing blood insulin, and lowering cholesterol.
Balancing your carbohydrates with protein is important in order to provide good nutrition that will help you feel full while keeping blood sugar levels within normal ranges.
Keep moving. Exercise and movement also help to normalize blood sugar and promote weight maintenance. Try to work in 30 minutes of light to moderate exercise, such as walking, biking, or yoga every day. You’ll see and feel the difference!
Sleep is critical! People with poor sleep habits may suffer from more erratic blood sugar levels. Getting 7-8 hours of sleep per night will benefit your overall health.

Be Inspired!

Tofu Power Bowl

Life Changing

Drew lost 60 lbs and is so thankful for healthy habits that have helped him to create lifelong change!! He also attributes his success to our inspiring and motivating health community!

I am always here to support and guide 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

Brain Exercise – March 7

Coach Tina K, Health Coach, Healthy Choices, Healthy Living, Recipes, Motivation, Transformation, Weight Loss, Fitness, Strategies, Thriving, Chicken Recipe

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