Healthy Breakfast and Lunches for your Children- You are What you Eat

4:28 PM Jackie Mart 0 Comments

Schools are starting up again and it's time to fill those lunch boxes with some healthy items! I have received alot of questions lately from moms regarding children's lunches and healthy breakfast options!!

Here are some great fast, easy, and nutritious ideas!

BREAKFAST


Smoothies!!

Banana Breakfast Wrap
  • 1 sprouted whole grain tortilla
  • 2 tablespoons unsweetened natural almond or peanut butter
  • 1 banana, diced
  1. Spread almond butter on tortilla.
  2. Top with bananas and roll.
Breakfast Quinoa
  • 1 cup quinoa, soaked and cooked
  • 2 tablespoons of your favorite dried unsweetened fruit (cranberries, raisins, blueberries, etc.)
  • Dash sea salt
  • Cinnamon or grated nutmeg to taste
  • Stevia to taste
  • 1 cup unsweetened almond milk
  1. Combine all ingredients in a medium saucepan.
  2. Heat over medium heat until liquid is absorbed.
Grainless Granola

Basil Walnut Egg Scramble

QUICK HEALTHY LUNCHES



Zucchini Hummus and Veggies
  • 1 medium zucchini, sliced
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1 clove of garlic, peeled and minced
  • ½ teaspoon cumin seed
  • Dash sea salt
  • Your favorite vegetables.

Combine all ingredients (except vegetables) in a food processor or blender and mix until smooth. Serve with cut vegetables or spread on a pita wrap or gluten-free bread along with veggies.

Quinoa Pasta Salad
  • 1 cup quinoa rotini pasta, cooked, drained, and cooled
  • ½ sweet red pepper, chopped
  • 1 green onion, chopped
  • ½ tomato, seeded and chopped
  • ½ zucchini, chopped
  • ½ cucumber chopped
  • 3 tablespoons parsley, chopped
  • 1 tablespoon organic lemon juice
  • 1 tablespoon extra virgin olive oil
  • Dash sea salt
  • Fresh cracked black pepper to taste
  1. Mix pasta, pepper, onion, tomato, zucchini, cucumber and parsley.
  2. Whisk together lemon juice, olive oil, salt, and pepper and pour over salad. Toss to mix.
California Veggie Wrap-Can add organic turkey or chicken
  • 1 sprouted grain, gluten-free tortilla
  • ½ avocado
  • 1 tablespoon lemon juice
  • Dash sea salt
  • ¼ cup baby spinach
  • ½ cup carrots, peeled and shredded
  • ½ tomato, chopped
  • ¼ cup spicy sprouts
  • ½ red bell pepper, sliced
  1. Combine avocado, lemon juice and sea salt in a small bowl. Lightly mash with a fork.
  2. Spread mashed avocado on tortilla.
  3. Top with spinach, carrots, tomato, sprouts, and pepper.
  4. Roll and cut in half.
Garlic Quinoa
  • 1 tablespoon organic extra virgin olive oil
  • 1/2 cup chopped organic onions
  • 1 teaspoon minced organic garlic
  • 1 cup quinoa, rinsed well and drained
  • 2 cups water or 2 cups broth
  • 1/4 teaspoon sea salt

1.Sauté onion in olive oil for 2-3 minutes; add garlic and continue sautéing for another 30 seconds or so.

2.Add quinoa, water and salt to pan; bring to boil then reduce heat then cover and simmer 15 minutes until liquid is absorbed.

Other Goodies They Will Love:

 

WHAT TO AVOID:

  • Candy
  • Commercial granola bars
  • Commercial fruit snacks
  • Pudding and Jello
  • Juice boxes
  • Potato chips
  • Processed meats like bologna, salami or hot dogs
  • Soft drinks and energy drinks
  • Fast processed snacks like Lunchables or packaged cheese and crackers
  • Cookies and snack cakes



  • Want more ideas or need help with meal planning or grocery shopping? Please contact me with questions.  I also offer phone or skype sessions if you do not live in the Twin Cities!



    Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.

    As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

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    Do you need to DETOX???

    1:26 PM Jackie Mart 0 Comments

    Just like dusting your furniture and cleaning your bathrooms, the human body needs to be cleaned too.

    Here is a checklist of symptoms to signal it may be time for a reliable “body cleaning”...

    Do you experience fatigue or low energy levels?
    Do you experience brain fog, lack of concentration/poor memory?
    Do you crave or eat sugar?
    Do you have less than two bowel movements a day?
    Do you experience indigestion/acid reflux after eating?
    Are you overweight and have inflammation?
    Do you experience recurring yeast infections, jock itch, or foot fungus?
    Do you take prescription medications?
    Do you experience frequent headaches?
    Do you have bad breath or excessive body odor?
    Do you experience depression or mood swings?
    Do you have food allergies or skin problems?
    Do you eat fast food, fatty foods, processed or fried foods, soda?

    Now Offering $45 Ion Detox Foot Bath Sessions!!

    HOW IT WORKS:

    The ion foot bath is a powerful way to experience a cellular detoxification. It generates a stream of positive and negative ions (charged atoms) which attract and attach themselves to oppositely charged toxic particles. Through osmosis these toxins are drawn out of the body through the pores of your feet to cleanse and detoxify the body. It increase energy (both physically and mental energy), vitality, stamina, and weight loss at the same time it is used to purge (ionic detoxifications) the body of toxins, chemicals, radiation, pollution, synthetics,
    and other foreign material trapped in the body that have clogged up the systems of elimination.


    To schedule a session please contact:

    Jackie Mart-Holistic Nutritionist and Lifestyle Coach
    Cell: 712.790.5883
    Email: Jackie@OptimumWellnessMN.com 

    Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com.

    As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

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    Ask the Nutritionist: NEW!

    11:40 PM Jackie Mart 0 Comments

    Question:

    I need a cheap, delicious smoothie recipe for breakfast throughout the school year for me. Keep in my mind that I'm always broke, and need energy to survive the school day with my students. Recommendations?

    -Tracy from Durant, IA

    Answer:

    Hi Tracy! Everyone always struggles with breakfast because they are always in a rush!! I have a few very simple, healthy smoothie recipes you could whip together fast!! You only need a few ingredients! The number one thing you will need is a high quality protein powder. I usually put Truvani Organic Vanilla Plant Protein in mine or you could use whey. Just made sure it is organic and from a source that doesn't use hormones or is sweetened with added sugar unless it is Stevia! And preferably from grass-fed cows. If you would like more help I could point you in the direction of some great brands!

    Basic Smoothie Recipe: (Serves 1)

    1 handful of frozen or fresh berries
    unsweetened coconut, almond, flax, or hemp milk
    1 scoop Protein Powder

    Mix ingredients together in a blender. You may add greens like romaine lettuce, spinach, kale, and/or good fats like hemp or flax. 

    Chocolate Nut Butter Smoothie: (Serves 1 )

    1 cup unsweetened coconut, almond milk, or organic milk
    1-2 tablespoons nut butter (almond butter, organic peanut butter, cashew butter)
    2-3 tablespoons cocoa powder
    1 scoop Truvani Chocolate Protein Powder

    Put all ingredients in a heavy duty blender and blend to desired consistency. 
    Optional nutritional boosters:  Hemp Seeds, Flax Seeds, Coconut Oil, Cocoa Nibs

    The Perfect Post Workout Smoothie: (Serves 1)

    1/2 Frozen organic banana
    1 tablespoon of organic nut butter
    1 ½ Cup unsweetened vanilla almond, coconut, or hemp milk
    (Optional additions (organic whey or hemp protein powder, raw cacao, raw egg, cinnamon, flax, chia, greens, etc.)


    Kimberly Snyder’s Glowing Green Smoothie

    1 1/2 cups water
    1 head organic romaine lettuce, chopped
    3-4 stalks organic celery

    1/2 head of a large bunch, or 3/4 of a small bunch of spinach
    1 organic apple, cored and chopped
    1 organic pear, cored and chopped
    1 organic banana

    Juice of 1/2 fresh organic lemon

    Optional

    1/3 bunch organic cilantro (stems okay)

    1/3 bunch organic parsley (stems okay)

    Add the water and chopped head of romaine to the blender. Starting the blender at low speed, mix until smoothie. Gradually moving to higher speeds, add the celery, apple and pear. Add the cilantro and parsley, if you are choosing to add them. Add the banana and lemon juice last.
    The fruit and lemon cut right though the grass taste. Feel free to mix and match different greens and fruits, as these two specific food groups combine well.

    Tropical Smoothie: (Serves 2)

    2 cups organic green grapes
    1 large wedge pineapple
    2 cups fresh spinach
    2-3 pitted dates
    1/2 apple, peeled and sliced
    2 cups ice
    Truvani Vanilla Plant Protein Powder

    Blend all ingredients in a blender and enjoy!

    Apple-Almond Smoothie: (Serves 1)

    Handful of greens (Swiss Chard, Spinach, Kale)
    1/4-1/2 cup unsweetened coconut milk
    1 frozen banana, sliced
    Spoonful of almond butter
    1 apple, peeled

    Put everything in blender and serve.

    *I have a Magic Bullet blender I make all my smoothies in or a Ninja!! Very quick! You could even make it up ahead of time the night before and place in your refrigerator so you can just grab it and go in the morning!

    *Also be sure to get the "unsweetened" coconut, almond, hemp, or flax milks. The other varieties have added sugar!!

    *Check out my other blog post for other great ingredients to add: http://jackieamart.blogspot.com/2011/03/smoothies.html


    Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.

    As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.






    0 comments:

    Bug Bites-Natural Itch Relief!

    8:29 PM Jackie Mart 0 Comments

    Ditch the Itch Naturally-

    For bug bites: Dab on white vinegar to stop the itch. Essential oils of lavender, tea tree, and chamomile soothe inflammation and itching as well as swelling from bites. 

    Use this mixture for bites, stings, and summertime skin irritations:

    3 drops lavender essential oil
    3 drops peppermint or tea tree essential oils
    3 drops German chamomile essential oils
    3 drops helichrysum essential oils
    1 ounce calendula-infused oil

    Essential oils can be purchased at any food cooperative!! Whole Foods, The Wedge, Fresh and Natural Foods, The Seward Co-op, Lakewinds, and etc!



    Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.

    As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

    0 comments:

    The "Real" Food Pyramid

    7:38 PM Jackie Mart 0 Comments

    I get numerous questions from people asking what they need to eat be healthy.  I hate the term "diet" and feel it should never be used. I prefer "healthy and clean eating."  You can go ahead and ditch the standard food pyramid that promotes ridiculous amounts of carbohydrates from starchy grains and promotes inflammation, not to mention grains turn into sugar in the body within 4 seconds of consumption!!  Start following these recommendations and I guarantee you will look and feel amazing!! Organic is best! And also be sure to drink half your body weight in ounces of purified water a day!

    Vegetables and Herbs: 5+ servings a day


    Fruits: 2-5 servings a day



    Raw Nuts and Seeds: 1-3 servings a day

    Beans and Lentils: 0-2 servings a day















    
    Sprouted whole grains: 0-1 servings a day
    
    Meats (grass-fed) , fish (wild caught), and raw dairy: 1-3 servings a day
    


    

    Red wine, dark chocolate, other treats: 0-1 servings a day/sparingly :-)














    Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.

    As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.





    0 comments: