Thriving Through the Holidays

The holidays are officially underway! This means calendars are decorated with special events and parties, with folks celebrating and creating lifetime memories. While it’s easy to over indulge if you aren’t being mindful, with some planning you can still keep your health goals in check.

Here are some tips for staying on track while attending holiday parties:

• Make it a point to mix and mingle AWAY from the buffet table.
• Hold your water bottle in your dominant hand at all times.
• Choose sparkling waters instead of alcoholic beverages.
• Eat something healthy before you go — protein and vegetables are great.
• For potlucks, contribute a healthier option that you will enjoy.
• Choose the smallest plate available and only have one plate of food.
• Eat slowly and enjoy your food.

If you make an effort to focus on your family and friends – instead of the food – you’re more likely to enjoy yourself and feel good throughout the holiday season.

Be Inspired!

Meat, Tomato and Mozzarella Stuffed Zucchini Cups

Ingredients:

• 2 large zucchini or yellow squash, total weight 1½ lbs
• Olive oil spray
• ½ cup finely chopped leeks
• 1 green pepper, finely chopped
• 2 Tbsp finely minced fresh garlic
• 1¼ lb. ground beef (10% fat or less)
• 13 oz. ground turkey (10% fat or less)
• 2 cups no sugar added tomato-basil pasta sauce such as Rao’s Homemade marinara
• 2 cups low-fat mozzarella

Directions:

Preheat oven to 350F. Chop leeks and green pepper. Cook leeks and pepper in olive oiled sprayed nonstick pan, until just starting to soften. Add minced garlic and saute about 1 min. more, being careful not to brown the garlic. Remove the leeks, pepper, and garlic mixture to a bowl. Crumble in the ground beef & ground turkey and cook over medium heat until the meat is well browned. Remove fat, then stir cooked vegetables and garlic back into the meat. Add sauce and simmer until the mixture has thickened and liquid has cooked off, about 10 min.

While meat cools, cut zucchini into 2 inch thick slices, discarding ends. Use a sharp spoon or melon baller to hollow out a cup in each zucchini slice, leaving just over 1/4 inch of zucchini flesh. Be careful not to get too close to the skin or the cups will leak liquid when they cook.

Spray baking sheet with nonstick spray and stand up zucchini cups, open end up. Stir 1 1/2 cups grated cheese into the cooled meat mixture , then spoon the meat-cheese mixture into zucchini cups, pressing down with the spoon and mounding it up a little over the top of the zucchini.

Bake zucchini cups for 20 min., then remove from oven and use remaining cheese to top each one with a generous pinch of cheese. Put back in oven and bake 10-15 minutes more, until zucchini is slightly soft when pierced with a fork and cheese is melted and lightly browned. Serve hot.

Makes 7 servings.

Per serving:
1 Lean protein | 3 vegetables | 1.25 condiments

Healthy Living

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.

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

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

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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

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:

1. 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.
2. Coat grill rack lightly with cooking spray. Add beef patties, and grill covered, over medium heat until desired doneness.
3. 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.
4. 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

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

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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

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

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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

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:

1. Preheat oven to 400 degrees F.
2. Add cauliflower rice to medium-sized, microwave-safe bowl. Microwave for 10 minutes, stirring halfway through.
3. Let cook, then add eggs, ¼ mozzarella, parmesan, Italian seasoning, and salt.
4. 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.
5. 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

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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

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

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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

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

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

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

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Optimal Health
Omaha, Nebraska 68118
United States