Thriving Through the Holidays – Dec 5
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
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 – Aug 16
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
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
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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
Visualization – March 21
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:
- Preheat oven to 375°F.
- 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.
- As the chicken cooks, prepare the cauliflower rice. Place batches of cauliflower florets in a food processor and pulse until rice-shaped pieces form.
- Heat remaining oil over medium-high. Saute leeks until softened, about three to five minutes. Add the garlic and cook for one additional minute.
- Mix in chicken, cauliflower rice, and remaining ingredients. Bring to a boil, cover, and transfer dish to oven.
- 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
Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com
Our mailing address is:
Optimal Health
Omaha, Nebraska 68118
United States
Brain Exercise – March 7
Are you Exercising your Brain?
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:
- Test your recall.
Make a list of grocery items, things to do, or anything else you can think of. Then memorize it. Later in the day, test yourself to see how many items you can recall. Make items on the list as challenging as possible for the greatest mental stimulation. - Do math in your head.
Figure out problems without using pencil, paper, or a calculator. Add difficulty by trying to walk at the same time…you’ll get some healthy motion in too! - Take a cooking class.
Learn to cook a new, healthy dish. Cooking uses a number of senses: smell, touch, sight, and taste, which all involve using different parts of the brain. - Create word pictures.
Visualize the spelling of a word in your head, then try to think of other words that begin (or end) with the same two letters. - Refine your hand-eye abilities.
Take up a new hobby that involves fine-motor skills, such as knitting, drawing, painting, or doing a puzzle.
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!
Be Inspired!
Sweet Lime Siracha Chicken Lettuce Wraps
Ingredients:
- 1 Tablespoon canola oil
- 18 ounces chicken (cooked weight)
- 2 cloves garlic
- 2 teaspoons ginger
- 3 cups broccoli
- 3 Tablespoons water
- 3 Tablespoons PB2
- 1 Tablespoon soy sauce
- 1 Tablespoon rice vinegar
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
The Best Version of You
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
Meditation – February 21
Meditation
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:
- Find a quiet and safe space with no distractions.
Pick a comfortable position like sitting upright or lying down. Close your eyes and find a happy, peaceful place to focus your mind. If you feel your mind wander, simply re-focus your attention. Try a mental body check and focus your attention starting from your head, working down to your toes. - Remember to breathe!
Breathing is one of the most important components of meditating. Deep breathing is a simple way to calm your body and mind. As a bonus, light your favorite candle or relaxing scent to incorporate smells into your meditation relaxation. - Practice meditating every night for about two minutes before bed, or every morning when you first wake up. This will allow you to start small and build on your success..
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.
Be Inspired!
Healthy Recipe
Ingredients:
- 2 ½ cup Raw Eggplant
- ¾ cup Raw Cherry Tomatoes
- 4 tsp Olive Oil
- ½ tsp Salt
- ½ tsp Salt Free Italian Seasoning
- 10 sprays Non-stick Cooking Spray
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.
Best Health
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
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
