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:
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.
Ingredients:
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
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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
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.
Ingredients:
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
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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
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:
Ingredients:
Directions:
Makes 2 servings.
Per serving:
1 lean, 3 green, 3 condiments
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
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.
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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
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:
Ingredients:
Directions:
Makes 4 serving
Each serving provides:
1 Leaner
3 Green
2 Condiments
1 Healthy Fat
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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
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:
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!
Ingredients:
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
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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
You’ve probably heard that meditation is key to a healthy mind and body. But the idea of meditating might feel out of reach. I struggled for many years, thinking I had to be at some perfect state of zen, and I never seemed to be able to quiet my mind. But if you think of meditation as just a relaxation response, then it may take the pressure off.
There are lots of apps and youtube videos that can walk you through a meditation. I highly recommned the app Headspace to help you get started if you are struggling. Here are a few other tips:
Meditation can be very powerful and can help decrease depression, reduce stress, and make it easier for you to stay calm and focused throughout your day.
Ingredients:
Directions:
Thickly slice the eggplant. Preheat oven to 450 degrees. Spray a baking pan with cooking spray and sprinkle with salt. Lay the eggplant slices in the baking pan and cover with the tomatoes. Sprinkle with salt free seasoning and drizzle with olive oil. Bake uncovered for 10 minutes. Sprinkle with one tablespoon of water. Bake for 10 additional minutes.
Makes 2 servings. Each serving provides: 3 Greens, 2 Condiments and 2 Healthy Fats.
Lisa made the decision to take control of her life and she lost 52 lbs!! She is enjoying the benefits of more energy, less fatigue, less pain, better sleep, and is on her way to her best health. She is so excited to have her life back!!
I hope you find time for some meditation and relaxing 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
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!
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