Haunt: To Have a Disquieting or Harmful Effect On

There are many triggers I encounter on a daily basis which lead me back to a place where I would rather not be.  (My eating disorder haunts me). 

This morning I got up at 5:00 AM to make the 6:00 AM cycle class at Cyclebar in Uptown Minneapolis.  There was a very thin girl positioned a few bikes down from me.  I have no idea if she was just naturally thin, had health issues, or an eating disorder (You can NEVER make assumptions just from someone's appearance) but I saw my former 103 pound self sitting there on that bike... My mind flashed back to my rail thin days.  Attending multiple fitness classes a day along with running and biking outdoors the same day use to be my norm.  Part of me wished I was tiny like her again and the other half of me was thankful I am not! My physical body looks different now than my sickly disordered former self.  Gaining weight has been the most frustrating and humbling thing about recovering from an eating disorder.  Everyone else talks and posts about their weight loss while you have gained... It's one of the toughest mountains I've been climbing the last few years along with battling some digestive issues. Some days I feel like a warrior and others, well, not so much....

I felt compelled to share this photo of me on Halloween dressed as a red Skittle. It popped up as one of my Facebook memories and I wanted to add it to this post.  I remember my friend Leighann taking this photo of me at her house party. I felt bloated and fat that night but as you can see I was far from it! (body dysmorphia at it's finest)

I admit I still have work to do mentally with truly loving and accepting myself as I am and hope my story inspires others who may be struggling!  Remember to take one day at a time and surround yourself with people who lift you up! It makes all the difference! 

Sending you love and light! 

Jackie <3

Copyright, 2017, 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

Not Your Typical Boring Salad

FALL HARVEST ROASTED PEAR AND KALE SALAD (Serves 6) 

INGREDIENTS: (all organic if possible) 

2 cups of baby kale or other favorite dark leafy green 
2 pears 
2 tablespoons shallot, minced 
1 tablespoon Dijon mustard 
3 tablespoons apple cider vinegar (Braggs) 
4 tablespoons extra virgin olive oil 
1 tablespoon flax seed oil (or add more olive oil in place) 
1/2 cup walnuts, toasted and coarsely chopped 
1/2 cup dried cranberries (no sugar added)  
Sea Salt and pepper to taste 

DIRECTIONS:  

Preheat oven to 400 degrees. 
Wash the pears and cut in half. Remove the core and seeds by using a spoon to scoop out the middle. Slice the pears into thin strips and place on a parchment lined baking sheet. Bake for 20-25 minutes until they begin to soften, then remove from oven and cool. 
Whisk the shallot, Dijon and apple cider vinegar together in a bowl. Slowly add in the oils while stirring vigorously. Season with sea salt and pepper. 
Place greens in a bowl and toss with dressing. Greens can sit with the dressing overnight, or add the roasted pears, cranberries and walnuts and serve immediately. 



Copyright, 2017, 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

How to Relieve Muscle Pain After a Workout

Being a fitness instructor and teaching multiple classes a day/week can leave me feeling a bit sore. Here are some of my go-to essentials for sore muscles! 

Magnesium: CALM powdered supplement, topical magnesium spray or take an Epsom Salt bath! 

Foam Roller Massage: Check out these foam roller exercises on 

YouTube: https://www.youtube.com/watch?v=FNZ_UFovznk

Arnica Gel/Internal Homeopathic: Great for bruising, pain, inflammation, and soreness. 

Electrolytes: Consume before, during, after workouts. This is a brand I like: https://myvega.com/vega-sport-electrolyte-hydrator#

Hydrate:  Water, water, water! Or COCONUT water! 

Foods Naturally High in Electrolytes: 

Potassium- Supports cell and heart function, regulates blood pressure, prevents bone loss and kidney stones, and plays a vital role in muscle contraction. Found in baked and sweet potatoes, bananas, green leafy vegetables such as spinach and kale, peas, beans, and avocado.

Sodium- We're told to just say no to sodium, but it's the electrolyte we lose in the highest concentration when we sweat. Salt helps the body hold on to water, keeping you hydrated for a longer period of time.Trying adding a pinch of Himalayan Sea Salt to your water! 

Chloride- Needed to maintain fluid balance, blood volume, blood pressure, and body fluid pH levels. It is also lost in high concentrations via sweat. Eat olives, seaweed, rye, tomatoes, lettuce, and celery. 

Calcium and Magnesium- Aids muscle contraction, nerve function, enzyme activation, and bone development. Consume collard greens, broccoli, Bok Choy, figs, oranges, sardines, okra, leafy green vegetables, nuts, dried beans, and lentils.


Essential Oils: DoTerra Deep Blue, Veriditas Just Plain Relief Roll-On

Rest: Work alternate muscle groups the next day to allow your muscles to recover and take at least one day a week to rest completely! You need to let your body heal! 





Copyright, 2017, 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

Zits Be Gone

Cinnamon, nutmeg and Manuka honey are antiseptic, antibacterial powerhouses for acne with many healing properties! Cinnamon brings blood and oxygen to the surface to open pores and dries out trouble areas. Nutmeg helps soothe pain and inflammation, while removing blackheads. Honey nourishes skin cells while reducing the appearance of scars and fine lines. Try my recipe below! 

Acne Face Mask 

Ingredients: (all organic if possible) 

2 Tbsp. Manuka Honey
Ground Cinnamon
Ground Nutmeg

Directions: 

Combine ingredients by mixing enough cinnamon and nutmeg to make a paste.
Dab onto zits or problem areas.Leave on for 15-20 minutes, or overnight. To leave on overnight – cover with a tiny piece of plastic wrap and remove in the morning. 
Gently remove by rinsing with lukewarm water. 


CLICK HERE to follow me on Facebook for more tips like this! 



Copyright, 2017, 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

Release

Hiking is one of my releases. When I am out in nature is when I'm most myself.  I release all doubt, comparison, thoughts about my body, looks, weight, and am able to just, "be." There is no one there to judge me and I feel most in my element! Venturing off alone has been both frightening and revitalizing! I've learned how strong I am and know society can distort my view of the world. There is something to be said about stillness and silence.  No deadlines, agenda, notifications, stress, or aspect of time.  It's easy to forget how beautiful the outside world really is when our internal thoughts consume us!  I wanted to share some of my best photos from my hiking adventure! 

Copyright, 2017, 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

Pumpkin Spice and Everything Nice

PALEO PUMPKIN PANCAKE SANDWICHES

INGREDIENTS: (all organic if possible)

1/4 cup pumpkin puree
3 tbsp almond milk
1 tbsp honey (optional)
3 eggs
1 tbsp coconut oil, melted, plus additional for pan
1 tsp pure vanilla
1/4 cup coconut flour
1 tsp cinnamon
Pinch of nutmeg
1/2 tsp sea salt
1/4 tsp baking soda

DIRECTIONS:

In a large bowl, whisk together the dry ingredients – the coconut flour, cinnamon, nutmeg, salt, and baking soda. Then in a separate bowl, whisk together the wet ingredients – the pumpkin puree, almond milk, honey, eggs, oil, and vanilla. Add the dry ingredients to the wet ingredients. Stir together until just combined.

Heat a griddle or nonstick skillet to medium heat. Coat pan with coconut oil. Pour about 1/4 cup of batter onto the skillet. Cook for 2-4 minutes until the bottom is cooked through, and then flip. Cook for another 2-4 minutes until lightly browned. Repeat with remaining batter.

Layer two pancakes and insert a layer of nut butter of your choice in between to create a sandwich!

Servings: 6 small pancakes

CLICK HERE for more clean eating recipes!

Copyright, 2017, 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