Showing posts with label meal planning. Show all posts

Healthy Families




Transitioning your family to a healthier lifestyle can be frustrating and challenging, but it is possible and the benefits far outweigh the short-term headache.... You can create a family that appreciates good food and understands why it's so important, you just need to be diligent!


Here are a few tips:

1. Have a conversation with them about WHY transitioning to healthier eating is important to you. Keep the focus on your needs to eat healthy and ask for their partnership in your goals. Speak from your heart. Invite them to share with you what’s really important to them. Once they’ve shared what they’re passionate about, you can link eating healthy to more pleasure or performance though healthier food choices. For example, say your daughter is really into dancing. Explain that eating healthy will increase her energy and strength so she can perform at her best.


2. Get them involved in the meal planning process. You can let each person in your family choose a meal each night of the week and then experiment with small changes you can make to make those meals healthier.


3. Have them help with the cooking. That can come as early as planting a garden or simply making cooking a fun thing the family does together. The more you do this, the more positive associations they will have with the cooking process. As you cook together, you can take the time to teach them in a fun way why certain foods are good for you!


CLICK HERE for 30 healthy, "Jackie Approved" kid-friendly 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
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Jackie's Health Tip of the Week 1/8/17




Add, don't subtract.


If you’re in a “diet mentality”, each day feels like a new battle to avoid the “bad foods”. So let’s flip that. Add, don’t subtract.


Don’t “avoid” your “junk food”.

Don’t “avoid” your prepackaged meals.

Don’t “avoid” dessert.




Just add so much healthy stuff — water, lean protein, fresh fruit and vegetables — that there’s less room or desire left over for food that doesn’t support your goals.




And at first, look for what you gain rather than what you lose.
Like muscle. Strength. Confidence. Energy. Sanity.




CLICK HERE to follow me on Facebook for more health 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.
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Jackie's Health Tip of the Week 9/11/16



Save money by cooking your own beans, peas and lentils!  You can buy a whole bag of dried beans, peas, and lentils, and cook up what you need. Or, you can spend twice the money to get them canned. Cooking them yourself just requires a little advance planning, since you need to soak them overnight or put them in a slow cooker. Canned food usually contains way more sodium than we want or need! I really found this page from Whole Foods helpful. It breaks down all sorts of different types of beans and explains how to prepare and cook them.


CLICK HERE to follow me on Facebook for more budget-saving and 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 6/13/16






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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Meal Planning: Easier Than You Think

4 Simple Steps:

1. Start a master recipe list. Digital versions (like a note on your smartphone) are handy, easy to update and usually within arm’s reach! 

2. Fill in your calendar. Pick some favorites from your master list and 1 or 2 new recipes a week to try.  Find "Jackie Approved" clean eating recipes here:  http://www.optimumwellnessmn.com/Recipes.html

3. Write your grocery list. While doing that, jot down ingredients for each recipe. Then, take stock of what you already have on hand in your cupboards, refrigerator, and freezer before heading to the store.

4. Pick a time to shop. I usually go on Sunday! Once your shopping is done, you're ready to tackle food prep and prepare your meals! 

*If you would like more information or need help please contact me: 712.790.5883 or Jackie@OptimumWellnessMN.com 



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.
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Special Announcement: Clean Eating Community



Clean Eating Community

This is a group for busy professionals, students, stay-at-home moms, or anyone who is interested in health, wellness, clean eating, weight loss, living well, cooking and meal planning.

 If any of these are challenges or pain points for you, I encourage you to join for resources, support and recipes on eating clean (for you and your family), maneuvering restaurants in the Minneapolis area, becoming a happier you AND losing unwanted weight just by cleaning up your diet. This group is for you if you are passionate about health and wellness and living a life you love living. Great way to make new health-conscious friends too! 

 We will meet monthly in the community room at Lunds in Northeast Minneapolis to discuss various aspects of clean eating. Each month will be a theme, such as: Sauces, Eating Out, Dinners, Breakfast On The Go, Snacks, Quick Lunches, Smoothies, Juicing, Entertaining, Sweeteners, etc. All members are asked to bring a recipe "as clean as they can get it" to the meeting.  I will gather them all and make edits if they need to be "cleaned up more" and will email them out to all attendees that month) so you can collect CLEAN EATING RECIPES all year long. As well as gain tips and tricks for eating well at home and on-the-go and getting the support needed to stay on track!

 Our first meeting is scheduled for Wednesday, July 30th at 7:00 PM This meeting will be an opportunity to network and get to know each other! I will also be talking about the basics of clean eating. 

Investment is $10 each meeting. I will have a specific food item to sample at each meeting related to the topic of the month! This group is open to anyone, anywhere, even if you do not live in the Twin Cities area. You can still have access to all the recipes each month if you submit recipes!  (Please contact me if you are interested in this option)

 CLICK HERE to reserve your spot. 
Scheduled Summer Meetings:

 Wednesday, July 30th 7:00 PM  (Topic: Clean Eating 101) 

Wednesday, August 20th 7:00 PM (Topic: Breakfast) 





Copyright, 2014, 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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Sample Daily Meal Plan

Here is a sample of what clean eating looks like. MyFitnessPal.Com works well to track your food intake. (simple, easy to use AND they have an app) Each meal should contain a protein, carbohydrate (veggies) and a healthy fat for optimal nutrition and digestion!

Breakfast-Smoothie

 Strawberries, 1 Cup
Spinach - Raw, 1 cup
Garden of Life - Raw Protein Powder-Vanilla, 1 scoop
Dr. Bronners - Coconut Oil, Organic - 1tsp, 1 tsp
Chia Seeds - 1 tbs (10g)
Almond Milk -Unsweetened Vanilla, 1 cup


Lunch-Salad 


 Taylor Farms - Herb Mix Salad, 3 oz
Eggs - Hard-boiled (whole egg), 1 large
Broccoli - Raw, 1 cup, chopped
Scallions- Raw, 0.25 cup, chopped
Carrots- Raw, 0.50 cup, chopped
Walnuts - Chopped, 0.1875 cup
Grilled - Chicken Breast by Ounce, 3 Ounces
Homemade - Balsamic Vinaigrette, 2 tbsp

Dinner

 Wild Salmon, Sockeye - Baked, 3 oz
Asparagus - Steamed, 134 g (1 cup)
Extra Virgin Olive Oil - 1 tablespoon


Snacks

 Raw Almonds-15 almonds
Hard-Boiled Eggs- 2 
Peanut Butter Cookie LARABAR- 1 bar 
Granny Smith Apple-small
Nut Butter-2 tablespoons 
CLICK HERE for Clean Eating Recipes 
*I offer customized meal planning and wellness consultations if you are looking to get healthier and need some help with your goals: in person, phone, or  Skype. Please contact me for more info! 712.790.5883 or Jackie@OptimumWellnessMN.com 

Copyright, 2014, 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.

www.optimumwellnessmn.com
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How to Utilize a Nutritionist


Here are some things a nutritionist could help you with other than the typical weight loss support or making healthier food choices. 

Meal Planning-How to plan, shop, and prepare meals. 
Grocery Shopping
Accountability-Someone who is supportive and keeps you on track! 
Ways to Increase Energy
How to Overcome Emotional Eating-This is a roadblock for most people. There are many other ways to deal with your emotions than with food. 
Healthy Recipe Suggestions
Food Journal Support
What to Eat When Eating Out-You don't have to avoid social gatherings when eating healthy. There are many tips and tricks to sticking to your food plan! 
Cooking and Kitchen Tips
Vegetarian Diet-How to get all the nutrients you need
Food Intolerances, Sensitivities, and Allergies
Navigating the Grocery Store
Transitioning from Conventional to Organic and Natural Foods
Supplement Questions
Food Label Reading
What is Juicing and How Do I Start?
Clearing Out Toxic Foods from your Kitchen and Cabinets (no temptation)
"Clean" up Your Favorite Recipes to Make Them Healthier






Copyright, 2014, 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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Phone App for my Emotional and Disordered Eaters

I'm excited about the new phone app I downloaded on my phone this morning! So many people come into my office with body image issues, low self esteem, and disordered eating. I see a little of myself in each of them. This app was mentioned in another blog I was reading and I decided to check it out! It's called "Rise Up: Overcome Your Eating Disorder." It's free and is available to download in the ITunes Store. Download Here






















You can check in your emotional status, log your food intake at each meal and snack, set reminders and  positive affirmations to pop up throughout the day.  It also includes coping skills for relationships, emergencies, body image, mindfulness, and suggestions for journal activities.  This app can be beneficial for anyone who is trying to lose weight and have a better relationship with food, it is not strictly just for people who have an eating disorder (ED).

I wanted to share this new resource with you especially if you are a techie. It seems our phones are attached to our bodies these days! Please share any feedback with me after using the app! I would love to hear what you think of it!


Be Well! Let you Light Shine!

Jackie :-)


Copyright, 2013, 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.

www.optimumwellnessmn.com
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