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

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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

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Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com

Our mailing address is:

Optimal Health
Omaha, Nebraska 68118
United States

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

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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

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

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Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com

Our mailing address is:

Optimal Health
Omaha, Nebraska 68118
United States

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

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Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com

Our mailing address is:

Optimal Health
Omaha, Nebraska 68118
United States

Do You Feel Empowered?

When I started my health journey 7 years ago, I knew I would feel more confident as I lost weight. But I was so surprised at how empowered I felt as I was starting to see differences in my health and body. Feeling empowered is a comment I hear over and over from my clients as well.

For most of my life, I was in a reactive mode when it came to my health, nutrition and energy. I felt controlled by food…. I was on the sugar roller-coaster and constantly felt compelled to eat something sugary for my next hit of energy. And I also ate to numb myself to pain, relax or celebrate. I had always turned to food to solve my problems.

But when I started working with a health coach and found structure, I learned how I could be in control, instead of handing over my power to food, I finally felt free! And that is so empowering. When I learned and understood that many of the cravings I had were actually physical reactions to the food I was eating, that was a game changer. Because previously I had thought of my cravings as a weakness and as a character flaw within me.

Taking control of your life is empowering. And what I’ve noticed is that when we feel empowered in one area of our life, it tends to seep into other areas as well.

Would you like help in feeling stronger and empowered? I would be honored to help you make a shift in your life, and show you tools to help you become the best version of yourself!

Be Inspired!

Pesto Zucchini Noodles with Grilled Chicken

Ingredients:

• ⅓ cup reduced fat Italian salad dressing
• ½ cup chopped fresh basil
• ½ cup parmesan cheese, divided
• ⅓ oz pine nuts
• Cooking spray
• 2 medium to large zucchinis (about 1 ½ lbs), cut, sliced, or “spiralized” into noodle-like strands (should yield 4 cups zucchini noodles)
• 1 ½ lbs grilled boneless skinless chicken breast, cubed or cut into strips
• 2 cups cherry tomatoes, halved
• ½ tsp crushed red pepper flakes, optional

Directions:
To make pesto, combine the salad dressing, basil, 2 tablespoons parmesan cheese, and pine nuts in a food processor. Blend until smooth. In a lightly greased skillet over medium heat, cook zucchini noodles until just tender, about 3 to 5 minutes. Stir in pesto and remaining parmesan cheese, then remove from heat. Add tomatoes, top with grilled chicken, and garnish with crushed red pepper flakes.

Makes 4 servings.

Per serving:
1 leaner, 1 healthy fat, 3 green, 3 condiments

A Life Gained

Paige decided to create health after her second child arrived and successfully used our nursing mom’s program! 40 pounds lost and so much life gained!

Please reach out if you’d like help in taking control of your health and life! I am here to support you!!

Health and Happiness,

Tina

Tina Kucera
tinak.gethealthy@gmail.com
402-980-5362

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Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com

Our mailing address is:

Optimal Health
Omaha, Nebraska 68118
United States

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

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

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Tina Kucera | http://www.tinak.optavia.com | tinak.gethealthy@gmail.com

Our mailing address is:

Optimal Health
Omaha, Nebraska 68118
United States

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

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

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