One simple way to increase your intake of fruits and vegetables is to incorporate smoothies into your diet. Making a smoothie every morning as part of a daily routine can dramatically improve your health! Smoothies are blended drinks that combine leafy greens with fruits, veggies and healthy fats, such as almonds, hemp seeds, flax and coconut. Popular leafy greens include spinach, kale, rainbow or Swiss chard, mint, parsley and collard greens. I prefer to use all fresh, raw ingredients, but using frozen fruit creates a thicker, ice cream-like texture!
Health Benefits of Smoothies:
*Provide you with the full spectrum of nature's bio-available vitamins, nutrients, and antioxidants
*Give you plenty of natural fiber to ensure excellent digestion
*Increase energy
*Elevate mood
*Help empower your immune system to protect you from illness
Take my challenge! Drink one smoothie for 14 days total in April and I guarantee you will see and feel the difference!
I have created a Smoothies Made Simple E-book which includes 30 of my favorite smoothie recipes that are gluten, soy, and dairy-free!
All you have to do to participate is to purchase the E-book on my website. Click below and scroll down on the page!
I would love to hear some testimonials after you finish your challenge! You can even post photos and comments on my Facebook Page throughout the entire 14 days. Each person who completes the smoothie challenge and writes a testimonial will be rewarded with a GENEROUS gift! You must post comments, pictures, and a testimonial in order to qualify for the gift!
Need some accountability? Forward this to a friend and complete the challenge together!
Testimonials From Past Smoothie Challenge:
"Thanks for creating the smoothie challenge Jackie! It was a simple way to hold myself accountable to eat more fruits and veggies. I definitely have felt less lethargic over the past two weeks. My energy levels are high and I feel better mentally (focus levels and attitude). The smoothie recipes taste great and I'll continue to use them. Thanks for the support throughout!"
"I participated in the 14-day smoothie challenge and I was very surprised at how tasty and filling the smoothies were. One of the benefits was able to get several servings of fruits and vegetables in 1 smoothie. Also added protein. I tried new ingredients that I had never used before and combinations of foods together such as in the Almond butter and Jelly smoothie. Red grapes, fresh spinach, banana and almond butter together. Delicious! I was putting fresh, healthy and organic ingredients in my body and made me feel great. Loved participating in the challenge and will definitely add smoothies as part of a healthy lifestyle!"
-Annette Netsch
*Challenge ends on 4/30/21. You must consume 14 smoothies the month of April!
Copyright, 2021, 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.
3 Reason Why You Aren't Feeling Well:
1. Fatigue: This could be a type of hangover-affect from not enough self-care: less than ideal diet, not enough sleep, water, downtime, too much sugar, alcohol, caffeine, or etc.
2. Reaction: Someone was rude to you, you received a negative email or social media comment, horrible traffic, your spouse set you off before you walked out the door...
3. Ruminating: On the past, mistakes, negative thoughts and self-talk. You are letting doubt stop you. Acknowledge them, forgive yourself, and level up so you can grow!
How to Fix It:
Move your body! Change your physical location: go to the gym and exercise, take a quick walk outside, head to a local coffee shop or library.
Set an intention for the next hour-one thing you can do for a "win" to make you feel better. Examples: Complete one item on your to-do list, send a positive, encouraging text to someone who has helped you, make a list of gratitudes, sign-up for a personal development or fun social event, watch a funny YouTube video, take a long shower, meditate, drink some green juice or a nutritious smoothie!
Listen to a positive audio-book or podcast! A few of my favorites: The School of Greatness, Earn Your Happy, The Ziglar Show, The Tony Robbins Podcast, Joyce Meyer, Achieve Your Goals with Hal Elrod, The Confidence Podcast, Body Kindness.
Take ACTION! What are FIVE things you could do TODAY to propel you forward?
Reach out to a trusted friend or family member for some support!
*I am here if you need to talk or are looking for a life coach to get you back on track and loving life again! Please CONTACT ME if you could use a positive cheerleader.
Copyright, 2020, 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.
ROASTED GARLIC CELERY ROOT MASH (Makes 4-6 Servings)
INGREDIENTS: (all organic if possible)
1 garlic head
1 teaspoon organic olive oil
1 large cauliflower head cut into florets
1 celery root peeled and cubed
4 tablespoons ghee
sea salt to taste
fresh ground pepper to taste
INSTRUCTIONS:
Preheat oven to 400 degrees.
Slice top off of garlic head. Drizzle with olive oil, sprinkle with sea salt and wrap in foil. Roast until soft and caramelized, about 35 minutes.
Place cauliflower and celery root in pot, cover with water, and add large pinch of salt. Bring to boil, reduce heat, and simmer until vegetables are tender, about 15 - 20 minutes.
Drain vegetables and add to food processor with a few cloves of roasted garlic, ghee, salt and pepper. Pulse until combined. Add more garlic to taste. Process to desired consistency.
*Please request to join my private Facebook group: Wellness Warriors This is where I post all my most valuable content and upcoming classes and events!
Copyright, 2018, 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.
Set yourself free! Your weight DOES NOT determine your worth in life! Take time to enjoy your food, family, friends, and know that there is more to life than striving for perfection!
Copyright, 2018, 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.
MARINATED GRILLED VEGETABLES
INGREDIENTS: (all organic if possible)
1 medium zucchini - sliced into bite sized pieces
1 red onion - sliced into rings
1 bell pepper - top and seeds removed and sliced into strips
1 cup mushrooms - halved
1 cup cherry or grape tomatoes
1/2 eggplant - sliced into bite sized pieces
For the marinade:
1/4 cup extra virgin olive oil
2 tbsp balsamic vinegar
1 tsp garlic powder
1 tsp dried basil
Juice of 1 lemon
1/2 tsp sea salt
1/2 tsp black pepper
DIRECTIONS:
Chop up all of the vegetables and place them in a large zip-lock bag.
Mix the marinade ingredients in a bowl. Pour over the vegetables. Place in fridge to marinate for at least 30 minutes.
Heat up your grill to a high direct heat.
Place vegetables on a grilling pan. If you don't have a grilling pan you can use a baking pan or sheet. A pan helps to prevent the veggies from falling through the grill.
Place pan over high direct heat to cook, about 5-6 minutes per side.You want the veggies to get a nice char from the grill, but pull them off before they get too soft.
CLICK HERE for more clean eating recipes!
Copyright, 2018, 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.
Sometimes life takes us back to the very place where we need to look at our challenges in the face in order to heal. Our environments need to change to make progress in our lives. The environment could be our mind, our surroundings, our diet, living situation, friend's circle, or etc. You MUST work on your environment or life will stay the same. One change every day can lead to so much more!
Copyright, 2018, 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.
Girls’ Self-love & Gratitude Yoga Workshops
This is a mind/body workshop for girls that emphasizes principles of self-love, personal power and the beauty that comes from allowing your light to shine from within! Through yoga, open dialogue, and a thought-provoking craft and healthy nutrition, this workshop creates a safe space where girls can honor their individuality while embracing each-other's!
Teenage Girls’ Workshop (ages 11-18)
Saturday, June 2nd, 2018
1:00-2:30 PM
Young Girls’ Workshop (ages 5-10)
Saturday, June 9th, 2018
1:00-2:30 PM
Location:
(Located inside Allure and Co.)
1706 Hill Ave. Spirit Lake, IA 51360
Investment: $35 per girl
****Pre-registration is REQUIRED. Space is limited to 12 girls for each workshop. Please contact The Studio Yoga & Barre to register: Amanda@studiospencer.com 712-330-9798 or on the MINDBODY APP.
*This workshop will be facilitated by Jackie Mart and Amanda Jorgensen.
About Jackie:
Jackie Mart is a holistic nutritionist, life coach and fitness instructor. She is the owner of Optimum Wellness LLC. Jackie battled negative body image, weight issues and an eating disorder for more than 12 years and transformed her struggles into her career and passion! Her health/wellness experience includes: consulting independently, working with gyms, partnering with chiropractic/wellness clinics, natural food co-ops, and providing nutrition and health education in many large-group settings and businesses throughout the Twin Cities Metro and northwest Iowa.
About Amanda:
Amanda Jorgenson will be leading the yoga portion of the workshop.
She is the owner of The Studio Yoga & Barre, a wife, and mother of four children. She enjoys hanging out with friends, nutrition and coffee! She began practicing yoga as a way to feel more energetic and relaxed. Once she learned all the other health benefits of yoga it changed her life and she fell in love with it. She went through her yoga teacher training at Evolve Yoga in Sioux City. After completing her 200 hours of training she began teaching at YALA Yoga in Okoboji. From there she felt lead to start a new studio in Spencer and then another in Spirit Lake. Besides the health benefits, Amanda loves the connection yoga gives her with other people in the community. She hopes people leave her classes encouraged, inspired and strengthened for the rest of their week and life!
Copyright, 2018, 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.
Smoothie Tips and Tricks!
Always blend liquid ingredients first, followed by the remaining ingredients. This helps the ingredients blend together.
Herbs add flavor and extra nutrition. Consider fresh parsley, basil, mint, or cilantro.
Trying added ground spices: cinnamon, ginger, or nutmeg!
Add cocoa powder to fruit smoothies for a chocolaty mix!
The zest of citrus fruits (oranges, lemons, limes, grapefruit) add a little flavor.
Nuts and seeds contain minerals, fiber, protein, and healthy fats. They can also help bulk up a smoothie. Add whole nuts, nut and seed butters, or nut milks instead of dairy.
Bananas, avocados, or mango make smoothies a bit creamier!
Learn more tips and get new recipes at my Super Food Smoothies Made Simple Class @ The Pearson Lakes Art Center! CLICK HERE for more info.
Copyright, 2018, 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.
Are you one of those people who can’t keep the weight off no matter what you do? Have you tried diets, doctors, and drugs- all to no avail? You could be suffering from food intolerances! Food intolerances differ from food allergies. Most doctor visits are cases of food intolerances and can be avoided. Learn what they are and how they contribute to inflammation, chronic sinus congestion, stomach problems, skin problems, and weight gain.
Catch my upcoming class at Iowa Lakes Community College or contact me to learn more: Jackie@OptimumWellnessMN.com or 712.790.5883
Food Intolerances @ Iowa Lakes Community College
Copyright, 2018, 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.
