Meditation – February 21




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


  • 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

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 Kucera

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Tina Kucera | |

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Optimal Health
Omaha, Nebraska 68118
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