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

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

Creating Healthy Habits – Sept 5

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

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 – 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

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

Getting Enough Water? – May 30


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

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

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:

  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

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

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