Eat This in 2016

5:33 PM Jackie Mart 2 Comments

Many people try to cut out things in their diets in the New Year. I like to tell my clients focus on ADDING a wide variety of foods so they are getting enough nutrients, don't feel deprived, and keep them energized so they can power through their days! 

Here are a few foods I suggest eating on weekly basis: 


Leafy Greens

High in B vitamins, minerals, and beta-carotene, greens are the number one food you can eat regularly to help improve your health. A good way to get greens into your diet is by juicing or consuming Green Smoothies – GREENS MAKE YOU CLEAN! Pack your blender full of your favorite greens and watch as your body magically begins to clean itself out.  Leafy greens: kale, spinach, romaine lettuce, spring herb mix, collards, mustard greens, chard, etc.

Coconut Oil 

Coconut oil is a unique saturated fat because it is chalked full of medium-chained fatty acids which are easy for the body to convert into fuel. Remember “saturated” just means the oil is typically solid at room temperature. Saturated oils are the ONLY oils safe to cook with.

Eggs

To me, eggs are the perfect food. They contain everything needed to sustain life – protein, antioxidants, minerals, and B vitamins – including Choline, which is a rock star! Choline is essential for the liver and gallbladder to emulsify fats. Choline also helps aid brain function in adults by maintaining the structure of brain cell membranes and acts as a precursor to neurotransmitters. If you are looking for foods that bust your sugar cravings, eggs are a no-brainer. I eat mine in the morning cooked in coconut oil alongside some avocado on a bed of spinach.



Avocados (Fat)

Avocados are a great source of healthy vegetable fat. It is rare to find fatty vegetables and fruits in nature, which makes avocados a real delicacy! Put together with eggs for a match made in heaven.
The Greek translation of FAT is LOVE!


Raw Nuts and Seeds

Nuts and seeds are concentrated sources of protein, fats, B vitamins, vitamin E, iron, magnesium and other minerals. Some of them contain omega 3 fatty acids and as such can help to improve the balance of cholesterol and the blood lipid profile and reduce the risk of heart disease.
Some people have difficulty digesting nuts and seeds and in this case, soaking them overnight initiates the sprouting process and improves digestibility.

They are best consumed in limited amounts if weight loss is desired or if digestive difficulties are present, however in these situations the nuts and seeds rich in omega 3 fatty acids (flaxseed, walnut, chia and pumpkin seed) may be beneficial as these fats can actually improve metabolism.


Almonds are very high in minerals including calcium, magnesium, potassium and iron and are the only nut that is alkaline forming in the body. According to Ayurvedic medicine, almonds nourish the vital energy of the body. Almonds are also thought to contain a compound that is anti-carcinogenic and for this purpose it is recommended that six almonds are consumed daily.

Brazil nuts are rich in the sulfur containing amino acids and selenium. Selenium has an important function as an antioxidant and is involved in immunity.

Flaxseeds are the richest source of omega 3 fatty acids and thus help to improve immunity and reduce high cholesterol. When taken in the form of flaxseed meal they effectively prevent constipation and are a source of lignans – compounds that have anti-tumor and antioxidant properties. Flaxseeds also help to balance estrogen levels.

Hazelnuts are very rich in calcium, magnesium, iron; potassium, phosphorus, folic acid and vitamin E. Hazelnuts act as a general tonic and strengthen the stomach.

Macadamia nuts are very high in fat and can contribute to weight gain if consumed in excess. However in moderation they can help to improve the balance of cholesterol due to their abundance of monounsaturated fats. They are also very low in carbohydrates and as such are suitable for low carb diets.


Pistachio nuts are considered a tonic for the whole body in Ayurvedic medicine. They purify the blood, lubricate the intestines and can be used for constipation.

Pumpkin seeds are known for their effects against intestinal parasites especially roundworm and tapeworm. Their high zinc content may explain the value pumpkin seeds for the treatment of impotence and prostate enlargement.  Pumpkin seeds are also a valuable source of omega 3 fatty acids.

Sesame seeds are very high in calcium and are a good source of magnesium, niacin, vitamins A and E, protein and unsaturated fats. In the form of tahini (sesame seed paste) they provide the richest and most bio-available source of calcium.

Sunflower seeds are high in protein, unsaturated fats, phosphorus, calcium, iron, fluorine, iodine, potassium, magnesium, zinc, B vitamins, and vitamin E and are one of the rare plant sources of vitamin D.


Walnuts are high in protein, iron and contain omega 3 fatty acids. They can reduce inflammation and pain, lubricate the lungs and intestines, and nourish the brain and adrenal glands

Fatty Fish

The Omega-3's in fish and fish oils are extremely important in our daily diet because of the anti-inflammatory effect they have on the body which assists with joint health and skin conditions.  Fish oils have earned their reputation as “brain food” because some people eat fish to help with depression, psychosis, attention deficit-hyperactivity disorder (ADHD), Alzheimer’s disease, and other thinking disorders.  Great for heart health also!


Broccoli

Broccoli contains a substantial amount of nutrients that are extremely good for health including vitamins A, C, folic acid, fiber and calcium. Health benefits: Prevents cancer. Broccoli is rich in glucoraphanin which can be processed by the human body into a kind of compound capable of preventing cancer; maintains a healthier nervous system; regulates blood pressure-this is possible because of the presence of magnesium, calcium and potassium in broccoli; Reduces cholesterol because of the soluble fiber content.

Garlic

Garlic strengthens the immune system as well as helps to fight chest infections, coughs and congestion. In the winter months garlic is a great food to boost your immune system and ward off colds and flu. Fungal and bacterial vaginal infections are toast when treated with garlic! When crushed or bruised, garlic releases Allicin which is a sulphuric compound that is a natural antibiotic. WWI soldiers even apparently used crushed garlic on infected wounds suffered in battle. Garlic can aid in the prevention of multiple types of cancer. Bladder cancer, prostate cancer, breast cancer, colon cancer and stomach cancer have all been shown to have their tumors reduced when treated with garlic. Vitamin B6 is said to have cancer fighting abilities. Garlic regulates blood sugar as it enhances the level of insulin in the blood. This may assist in the control of diabetes.



Lemons

Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels, strengthen bones and wards off colds and flu. Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory. They are also very alkalizing to your body which prevents disease because diseases are not able to develop in an acidic body.  Lemons stimulate to the liver and dissolve uric acid and other poisons; liquefies the bile. Fresh lemon juice added to a large glass of water in the morning is a great liver detoxifier. Lemons increase peristalsis in the bowels, helping to create a bowel movement thus eliminating waste and helping with regularity. Add the juice of one lemon to warm water and drink first thing in the morning.

Berries

Berries contain powerful phytochemicals such as ellagic acid that provide antioxidant protection, as well as directly inhibit the DNA binding of certain carcinogens. They are an excellent source of vitamin C, carotenes, zinc, potassium, iron, calcium, and magnesium; high in fiber and low in sugar. Blackberries, cranberries, strawberries, blueberries, etc. 


For more tips like this please FOLLOW ME on Facebook! 

Copyright, 2015, 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 nutritionist 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.

www.optimumwellnessmn.com

2 comments:

Quick Tip for Sugar Cravings

4:58 PM Jackie Mart 0 Comments

Hydrate!  Sugar cravings often arise because of dehydration. When you feel a craving, first drink a few glasses of water. A good health habit is to start your day by drinking water and having a smoothie for breakfast. This practice will hydrate your system, give your body easily digestible nutrients, and set you up for healthy eating for the rest of the day! Look to incorporate at least half your body weight in ounces of water into your daily regime.  For example, if you weigh 120 pounds aim for at least 60 ounces of filtered water each day! 





For more tips like this please FOLLOW ME on Facebook! 


Copyright, 2015, 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 nutritionist 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.

www.optimumwellnessmn.com


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Orgasmic Fudge

8:09 PM Jackie Mart 0 Comments




NO-BAKE, NO-SUGAR ALMOND FUDGE

Ingredients: (all organic if possible)

2 cups creamy raw almond butter (unsalted)
1/2 cup coconut oil, softened
1/8 teaspoon of stevia concentrated powder - (sweetness to taste)
1 teaspoon sea salt


Directions:

Simply mix all the ingredients together in a medium bowl, until smooth and creamy. A handheld mixer works fine. (Tip: It helps if all the ingredients are at room temperature, to keep the coconut oil soft.)

Transfer the mixture to a square baking dish, or container, lined with parchment or wax paper, then smooth with a spatula, and freeze until solid (about an hour).

Remove the fudge by lifting the paper out of the pan, then cut into squares and serve immediately. Due to the nature of coconut oil, this fudge will melt if left at room temperature for long. Store in the freezer for best results. If you want to add a chocolate flavor try adding a scoop or two of Garden of Life Organic Chocolate Plant Protein Powder to the mix.



CLICK HERE for more Clean Eating Recipes! 



Copyright, 2015, 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 nutritionist 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.


www.optimumwellnessmn.com


0 comments:

"Happy" Light

3:44 PM Jackie Mart 0 Comments



On days like today I'm glad I own a "happy" lamp!! It simulates the sunlight on these dark, winter days and is beneficial for people who struggle with SAD (Seasonal Affective Disorder), depression, fatigue, moodiness, insomnia, or negativity! I sit in front of mine in the morning for 20-30 minutes if I can! You can easily order one from Amazon.com.  


*For more health tips like these please follow me on Facebook: 
https://www.facebook.com/OptimumWellnessLLC/





Copyright, 2015, 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 nutritionist 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.

www.optimumwellnessmn.com



0 comments:

Your Kids Will Love These

5:18 PM Jackie Mart 0 Comments


STRAWBERRY BANANA SANTA HATS

Ingredients:(all organic if possible)

Strawberries
Bananas
Cream Cheese

Directions:

Slice a banana into pieces. Next, cut the stem off a strawberry. Make sure the berry is about the same size as the banana slice. Place a dab of cream cheese on the banana and press the strawberry on top. Roll a little more cream cheese into a ball and press on to the top of the berry. 

Serve on a Christmas-themed plate and you're done! 


CLICK HERE for more healthy children's recipes! 



Copyright, 2015, 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 nutritionist 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.

www.optimumwellnessmn.com




0 comments: