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Get Your Grub On


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.
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Need a Little Time for Yourself?



5 Day Self-Love Boot Camp (10 Person Limit)


With our crazy schedules and commitments, it’s easy to forget about putting ourselves first and we're all in need of a little ME time. Whether you're new to eating healthy, exercise, need some extra self-love ...this is a chance to get back on track and make some healthy changes for both your mind and body. You will get advice from a qualified nutrition and fitness professional, “Jackie Approved” Healing Food Plan and Recipes, life coaching tips, and more!


I will provide the tools to set you up for SUCCESS. YOU provide the commitment. 5 days, yummy & filling meals, free daily workouts you can stream online you can easily do at home, tips and tricks for loving yourself every day, and MOST importantly: motivation and accountability! (and a life coach at your fingertips for the full 5 days!)


*Added bonuses this month: Detoxifying foods for your body, ways to break the sugar habit, and clean eating snacks recipes! I will also be popping on FB live and recording videos to share some of my most valuable motivational advice and answering any questions you may have!


This is for anyone, anywhere, and for all ages and fitness levels! Everything is online via Facebook. I will add you to my secret group page! Ask a friend, family, or coworker to do it with you! Oh and I almost forgot!! There is a pretty EPIC PRIZE for the winner!!


When: Monday, April 3rd - Friday, April 7th, 2017


Where: Online (The comfort of your own home!)


Investment: $30/person


Please contact me with a big "YES" if you would like to join! Jackie@OptimumWellnessMN.com or 712.790.5883


Or CLICK HERE to join the Facebook event page!




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 3/12/17



Easy make ahead lunch idea!



CHOPPED TACO MASON JAR SALAD 

  
 Ingredients: (Organic if possible) 

5 wide mouth quart size mason jars 
1 lb. ground free range organic turkey.  
(Without antibiotics or growth hormones) 
1 can black beans, drained (low sodium) 
1 packet taco seasoning (Use Simply Organic Brand or make your own! CLICK HERE for the recipe) 
1¼ cups salsa (low sodium and no sugar added) 
5 tablespoons plain organic Greek yogurt 
1 quart cherry tomatoes, halved 
5 mini cucumbers, sliced 
 
1 small to medium red onion, chopped 
2 avocados, chopped 
Juice from half of a lime 
11 ounce jar pickled jalapeños, drained and chopped 
5 cups chopped romaine lettuce 
 
Directions: 
  1. In a medium pan cook ground turkey until no longer pink. Add black beans, taco seasoning, and the amount of water stated in seasoning packet directions. Let taco mixture cool. 
  1. Divide ingredients among mason jars starting with salsa then adding Greek yogurt, tomatoes, cucumbers, onions, jalapeños, avocados, taco meat, then lettuce. Place lid on and close tight. No need to vacuum seal or anything like that. 
  1. When ready to eat, shake real well, then pour into a bowl and enjoy. 
*These salads can be made 5-6 days ahead of time.


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- 2/26/17




Make your own taco seasoning for Taco Tuesday this week sans  additives, preservatives and MSG! (Fake flavor enhancer)
Supplies Needed: 

  • Single ingredient herbs and spices 
  • Measuring spoons 
  • Glass jars (Depending on how much you want to mix up, anything from an old baby food jar to a canning jar will work) 

Method: 

Simply combine the individual spices together in a jar, shake the jar and–voila!–you have your spice mix!
Taco Seasoning (all organic if possible)



1 1/2 tsp. paprika
2 tsp. chili powder

1 1/2 tsp. cumin
1 tsp. onion powder

3/4 tsp. garlic powder
1/2 tsp. sea salt
dash cayenne 

*Use instead of 1 package of taco seasoning mix. Makes 3 tablespoons.

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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I Challenge You










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 bioavailable vitamins, nutrients, and antioxidants
*Give you plenty of natural fiber to ensure excellent digestion
*Increase energy
*Weight Loss
*Help empower your immune system to protect you from illness



Take my challenge! Drink one smoothie each day for 14 days and I guarantee you will see and feel the difference! 


I have created a Smoothies Made Simple Ebook 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 Ebook 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 14 day 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! 

*Challenge ends on 1/30/16.  You must consume 1 smoothie per day for 14 consecutive days. 




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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