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

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

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

A note about Visualization

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:

• Create a visual picture.
  Find a photo of yourself at your goal weight if you have one. Or select a picture of someone or something that represents a target weight for you. Try posting that photo where you’ll see it frequently throughout the day. This is an excellent way to visualize your “why” and keep focused on your goal.
• Index cards.
  Your journey towards lifelong transformation is a series of small steps. You can use index cards to write down the steps you need to focus on. Try reviewing your stack of cards every morning and evening. Visualize yourself completing each step. This will keep your transformation journey in the forefront of your mind as you go through each day.
• Use affirmations to support your visualization.
  An affirmation is a statement that evokes not only a picture, but the experience of achieving that goal. An example: “I’m attending my wedding and people are telling me how beautiful I look!” Repeat it frequently as you continue your health journey, and look for small victories to celebrate on your way to a healthier life.
• Expect results.
  Through writing down your goals, using the power of visualization, and repeating your daily affirmations, you will make great things happen. All of these techniques allow you to change your beliefs and opinions about yourself, which is essential for a successful health journey.

Be Inspired!

Chicken Paella

Ingredients:

• 3 tsp olive oil, divided
• 2 lbs raw boneless skinless chicken breast
• 1 small head cauliflower, cut into small florets
• ½ cup diced leeks
• 1 clove garlic, minced
• 2½ cups low-sodium chicken broth
• 1 cup diced canned tomatoes
• 1 medium green bell pepper, thinly sliced
• 1 medium red bell pepper, thinly sliced
• ½ tsp turmeric
• ¼ tsp salt
• ¼ tsp pepper
• ½ tsp parsley
• ¼ tsp saffron
• ¼ tsp red pepper flakes, or more to taste
• 10 large green stuffed olives, sliced

Directions:

1. Preheat oven to 375°F.
2. In an oven-proof skillet, heat two teaspoons of oil on medium-high. Cook chicken breast until internal temperature reaches 165°F. Remove from heat. When cool enough to handle, cut chicken into bite-sized pieces.
3. As the chicken cooks, prepare the cauliflower rice. Place batches of cauliflower florets in a food processor and pulse until rice-shaped pieces form.
4. Heat remaining oil over medium-high. Saute leeks until softened, about three to five minutes. Add the garlic and cook for one additional minute.
5. Mix in chicken, cauliflower rice, and remaining ingredients. Bring to a boil, cover, and transfer dish to oven.
6. Bake until liquid is absorbed, about 30 minutes.

Makes 4 serving 
Each serving provides: 
1 Leaner 
3 Green 
2 Condiments 
1 Healthy Fat

Better Together

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

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

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