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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
Staying Focused on Your Journey – June 20
Staying Focused on Your Journey
Being consistent on your journey to lifelong transformation can be challenging at times. There are ebbs and flow in all of our lives. At times, we’re more focused and goals are easier to attain, and there are other times when staying committed requires more effort. Here are some tips to help you stay on task and energized about your journey to Optimal Wellbeing:
- Stay focused. If you want to stay focused on achieving your dreams, make a list of everything in your life – like poor relationships, unhealthy food, or even television – that is a distraction from achieving your goals. It may be difficult to rid yourself of these things in the beginning, but you’ll thank yourself in the end.
- Keep a written log. This can be a great way to help you stay focused on what you want to create and what is most important to you. It’s also a great place to focus on your progress. Whether it takes the form of a food log, journaling your thoughts, or keeping a gratitude journal, writing helps us process our thoughts.
- Keep your healthy community close. There’s no better way to achieve your goals then by working with people that are on a similar path and looking to achieve Optimal Health. Join a support group or visit with your Coach or friends on a regular basis so you can discuss the things that are important to you on your journey.
- Take time to recharge and refresh. Taking time off is important. There are different ways to enjoy time away like getting an hour massage, taking a bath, or reading a book. Whatever you choose, you’re guaranteed to come back with renewed resolve and focus.
Be Inspired!
Pizza Bites
Ingredients:
- 2½ cups riced cauliflower
- 2 eggs
- 1¼ cup reduced-fat shredded mozzarella, divided
- 3 Tbsp. grated parmesan
- ½ tsp Italian seasoning
- 1/8 tsp salt
- Cooking spray
- 6 turkey pepperoni slices, chopped
- ¼ cup no sugar added tomato sauce
- ¼ small green bell pepper, diced
- 1 Tbsp. diced red onion
- 1 Tbsp. sliced black olives
Directions:
- Preheat oven to 400 degrees F.
- Add cauliflower rice to medium-sized, microwave-safe bowl. Microwave for 10 minutes, stirring halfway through.
- Let cook, then add eggs, ¼ mozzarella, parmesan, Italian seasoning, and salt.
- Divide mixture evening amongst 12 slots of a lightly greased standard-sized muffin pan. Press down lightly to form mini crusts. Bake for 20 minutes.
- Top each mini cauliflower crust with tomato sauce, remaining cheese, pepperoni, bell pepper, onion, and olives. Bake until cheese is melted, about 5 to 7 minutes.
Makes 2 servings.
Per serving:
1 lean, 3 green, 3 condiments
A Life Transformed
Angela and her story are such an inspiration!! She truly transformed her LIFE!
I turned 40 and hated life. I hated my job, hated my daily routine, and was just flat out depressed even though I really had so much to be thankful for. All I wanted was to wear a t-shirt and shorts and not have a muffin top! I read every health book and tried almost every program that I could afford! I felt discouraged. Then I found this program which not only brought hope but FREEDOM! I lost 35 lbs in 3 months and have never felt better, mentally and physically! I am so thankful for how great I feel mentally, physically, and now financially, too! So BLESSED!
I’m so happy to walking your journey with you! Let’s connect soon.
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
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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
Success in 2018 – January 3
Success in 2018
Most people can do just about anything for a short period of time. Most diets rely on willpower and therefore are not sustainable long term, which is why diets fail 85% of the time.
What happens when instead we focus on creating health? If we focus on making sustainable healthy changes – one step at a time – pretty soon we start developing a habit. A habit is something we do automatically, and doesn’t require willpower. Do you see the difference?
It’s been estimated that 40% of our actions are done out of habit! If we didn’t have habits and routines, we would be paralyzed by all the decisions we’d have to make on a daily basis. The health program I coach focuses on creating habits that serve our health so clients see long-term success without relying on willpower. Healthy habits, a great support system and proper nutrition. It’s a winning combination!
Be Inspired!
60 lbs Gone and So Much More!
Charles is an amazing man with an incredible story! Here is what he shared about his journey:
“I had Fibromyalgia for 20 years, Diabetes, slept with a C-PAP machine, was constantly fatigued, had high cholesterol…NOW it’s GONE! And did I mention I lost 60 pounds?! I could never find any “diet” that could accomplish these kinds of results. ONLY PROPER NUTRITION can do this!! And I did it in three months… without even getting hungry!”
I can’t wait to see you succeed in 2018! And I am here to support you every step of the way!!
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