Benefits of Exercise – July 3


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

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

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:

  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

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


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

June 1st 2016

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