Showing posts with label healthy. Show all posts

Chilly Night



BISON CHILI

421 calories per serving.  Makes dinner for two, with leftovers for lunch. Recipe makes 4 servings.  

INGREDIENTS: (all organic if possible)

  • 1 Tbsp. extra virgin coconut oil 
  • 1/2 medium yellow onion, diced 
  • 3 stalks celery, diced 
  • 2 cloves garlic, sliced 
  • 1-3/4 lb. ground bison  
(Elk, venison, or beef may be substituted) 
  • 2 tsp ground cumin 
  • 2 tsp chili powder 
  • 2 tsp thyme 
  • 1 (12 oz.) jar salsa (low sodium and no sugar added) 
  • 1 (8 oz.) can diced tomatoes (low sodium) 
  • 1 (7 oz.) can mild green chilies (low sodium) 
  • 2 tsp sea salt (optional) 

  •  
DIRECTIONS: 

Heat a heavy bottomed soup pot over medium-high heat.  When the pan is hot, add coconut oil. Add onions, celery and garlic and sauté until onions are translucent, about 3 or 4 minutes. Next, add ground bison, cumin, thyme, and chili powder. Stir while this cooks, about 5 to 6 minutes. Pour in salsa, green chilies, tomatoes and sea salt. Simmer for at least 1 hour. 



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
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10 Gifts for the Health Freak on Your List

You're Welcome! :-D

 1. Fitness Studio Class Passes

 2. TRX Suspension Trainer

 3. Clean Eating Cookbook

 4. The Plant Paradox Book

 5. Foam Roller

 6. Rope-less Jump Rope

 7. Touch-Screen Running Gloves

 8. BE Brand Headbands

 9. Vitamix Blender

 10. Yoga Pants with Pockets



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
Christmas clean eating cookbook
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Doomsday



What you want people to say at your funeral is what you measure success by. Re-evaluate your life and make it a goal to make an impact on people! What do you value?  Your character and how you treat people?  Answer these questions and you will know what your legacy will be! 


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
Golden Rule healthy kindness
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Easter is for EGGS



Easter time always makes me think of eggs! These were a hit at my co-op class last month about snacks! Quick and easy to make and packed full of protein and healthy fats! The avocado is a much better alternative than using traditional mayonnaise and the hot sauce kicks it up a notch! Try them and let me know what you think!


GUACAMOLE DEVILED EGGS

Ingredients: (all organic if possible) 
4 eggs, hard-boiled 
1 avocado 
2 tsp hot sauce 
1 tsp lemon juice 
Sea salt (optional) 
Freshly ground black pepper 
 
Directions: 
  1. Peel hard-boiled eggs and cut in half length-wise.  Spoon out yolks into a small bowl. 
  1. Mash yolks with avocado, hot sauce and lemon juice.  Season with sea salt and freshly ground black pepper to taste. 
  1. Refill egg whites with the yolk mixture. 






 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.
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Jackie's Health Tip of the Week 10/23/16


Some healthier alternatives for Halloween Night!


Mini dark chocolate bars- buy in bulk to save money! 

Yummy Earth Products – these are some of the cleanest candies out there… soy free, dairy free, nut free, GMO free, high fructose corn syrup free, and the list goes on.  (They make: gummy worms, gummy bears, gummy spiders, fruit snacks, sour beans, lolli-pops, etc)

Xylitol gum – Xylitol is a healthier option than aspartame (an artificial sugar), which is found in most sugar-free gum. Fortunately, there are many gums sweetened with Xylitol hitting the market. Even recommended by dentists!

Annie’s Fruit Snacks – yes, they have sugar but they are free of artificial dyes, gluten, hydrogenated oils, and a lot of other nasty stuff. Plus, they have fun Halloween packs that are great to giveaway!

Raisins – an oldie but goodie, this dried fruit is a natural as it gets.

Fruit leather – Made of 100% real fruit, this is a great treat that doesn’t rot the teeth.  Check out Target for some less expensive options!

Stickers – Who doesn’t love stickers?! Find some cute Halloween-themed ones and give them away.  Walgreens sells them in small packs!

Spider rings – A treat that doesn’t involve food, spider rings are fun and scary at the same time! Very in-expensive too!

Halloween pencils- Anyone will love a practical and useful treat! Check out your local dollar store. 
CLICK HERE to follow me on Facebook for more health tips like this! 





Copyright, 2016, 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.
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Jackie's Health Tip of the Week 7/31/16





Copyright, 2016, 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.
clean eating conventional fruit
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Jackie's Health Tip of the Week 7/3/16






Copyright, 2016, 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.
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Health-Conscious 4th of July Picnic Options




Copyright, 2016, 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.
4th of July BBQ fruit
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Part of My Morning Routine


Oil pulling is one of the best ways to remove bacteria and promote healthy teeth and gums!
Used primarily in Ayurvedic medicine, oil pulling is an oral detoxification procedure that is simply done by swishing a tablespoon of oil (typically coconut oil, olive or sesame oil) in your mouth for 10-20 minutes.
Oil pulling works by cleaning (detoxifying) the oral cavity in a similar way that soap cleans dirty dishes. It literally sucks the dirt (toxins) out of your mouth and creates a clean, antiseptic oral environment that contributes to the proper flow of dental liquid that is needed to prevent cavities and disease.
This effective procedure has been used for centuries as a traditional India remedy to:
  • Kills bad breath
  • Cures tooth decay 
  • Heals bleeding gums
  • Prevents heart disease
  • Reduces inflammation
  • Whitens teeth
  • Soothes throat dryness
  • Prevents cavities
  • Heals cracked lips
  • Boosts Immune System
  • Improves acne
  • Strengthens gums and jaw

*A photo of the oil I use is pictured above.  I buy it at Lakewinds, a local food cooperative in my neighborhood. It contains sesame, sunflower, coconut and peppermint oils. 


How to Oil Pull: 

  1. Make sure to oil pull first thing in the morning right after you get out of bed before you brush your teeth or drink anything.
  2. Gently swish 1 – 2 tablespoons of oil in your mouth and between your teeth for 10-20 minutes making sure that you don’t swallow any of the oil. (Do this gently so you don’t wear out your jaw and cheeks)
  3. Spit out the oil in the trash (not the sink so it doesn’t clog up the plumbing) and immediately rinse your mouth out with warm water (use salt water for added antimicrobial properties).
  4. Finally, brush your teeth with toothpaste as normal.

Source: www.draxe.com



Copyright, 2016, 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.
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