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.
Granola. A health food? This is one item I see many people throw in their shopping carts. Here is a popular brand that frequents the aisles. If you look closely at the label you will see it contains 7 grams of sugar in a 1/4 cup serving. The real number you need to look at is the carbohydrates because carbs turn into sugar in the body. 22 grams. Divide this number and divide it by 4. Why 4? For every 4 grams listed on a food label there is one 1 teaspoon of sugar. So a 1/4 cup serving of this granola really has 5.5 teaspoons of sugar. Would you sit down and eat 5.5 teaspoons of sugar out of a sugar bowl? Probably not, but this is how much sugar you are consuming in that tiny amount of granola!
Another thing to look at on the label is the ingredient list. The first thing I noticed was the word, "processed." Processed foods are made in a factory and changed from their natural state to something man-made and devoid of enzymes and contain less nutrients. Do you see the sugars in the ingredient list? There are 4 of them: brown rice syrup, apples (even though this is natural sugar it still contains fructose), sugar, tapioca syrup. Another ingredient I want to point out is canola oil. Read about the health concerns of canola oil here: http://draxe.com/understanding-the-facts-about-canola-oil/ If you need something crunchy to add into your yogurt add in raw nuts and seeds! *This is just one of the many topics I go over during my grocery store tours at the local store where you shop. To find out more information or to schedule a tour 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.
Here are the most common breakfast mistakes I've seen: Not Enough Protein Many of my clients have a bowl of cereal with milk for their breakfasts. Seems like a good choice, right? Yes, one cup of milk provides eight grams of protein, but think about it: How often do slurp down all the milk that accompanies our cereal? Not often, I would guess. Protein digests more slowly than carbohydrates, so without ample amounts, you'll be hungry sooner rather than later. If you don't want to drink the milk from the bowl, add a hard-boiled egg to your meal for extra protein. Cereal and milk are also loaded with sugar. Sugar causes inflammation, feeds cancer cells, weakens the immune system, and causes weight gain among other things. 4 grams of sugar listed on a food label= 1 teaspoon of sugar! Too Little Fiber The more sugar in your breakfast cereal, the faster it digests, and the hungrier you'll be. Conversely, more fiber will keep you fuller longer. So, here's my rule of thumb if you do decide to eat cereal: There should always be at least five grams of fiber, and there should always be more fiber than sugar. For extra fiber, add chia or flax seeds. If you choose the latter, make sure to grind the seeds first, or else you won't absorb their nutritional benefits. No Fat A meal with no fat can make you hungry again within an hour. Let's look at the supposed healthy breakfast of nonfat Greek yogurt, high-fiber cereal and berries. Where's the fat? I tell my clients to either switch to whole milk yogurt or to add some nuts to prevent feeling hungry. Not Enough Food While a piece of fruit is rich in fiber, vitamins and minerals, it's not enough for breakfast. Many of my clients have found that a grab-and-go breakfast -- like an apple on the drive to work -- simply doesn't cut it. However, if they sit down and mindfully consume about 300 to 400 calories, they feel way more satisfied. By the time lunch approaches, eating breakfast has likely kept them from a day of overeating. Also- a cup of coffee and a donut is one of the worst things you could consume. Caffeine and sugar=afternoon crash!! Too Late In the Day I usually recommend eating within an hour of waking, if possible. The longer a person waits to eat breakfast, the hungrier they usually become, making it harder to be satisfied once they eat. Remember: One of a breakfast's main purposes is to provide you with fuel after a long break from eating. Once your breakfast blurs with the lines of lunchtime, it no longer does its job efficiently!
Breakfast: (Ideas: eggs with veggies, protein smoothie with almond milk, etc.)
3 oz. protein 1-2Carbs (Vegetables) 1 – Fruit (low sugar choices only) 1-Healthy fat
Total Calories: 300-350
Grain less Granola Ingredients:
1 cup Raw Organic Pecans, chopped 1 cup Dried Organic Apples, chopped 1 cup Organic Raisins 1 cup Raw Organic Sunflower Seeds 1/2 cup Raw Organic Almonds, chopped Pinch of organic ground cloves, cinnamon and nutmeg
Directions: Combine all ingredients in a bowl. Flour-less Pancakes Ingredients: (Organic if possible)
2 Ripe bananas, mashed 3 Eggs 1 tsp Cinnamon 1 tsp Pure Vanilla Extract Sea salt to taste Ghee or Coconut Oil
Directions:
1.Combine all ingredients in a bowl 2.Pour batter into a pan with melted ghee or coconut oil over medium heat. Cook until small bubbles form and then flip.
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.
Dairy is rich in calcium but it's also difficult to digest and is missing it's companion mineral for bone health, magnesium. Most people also lack the digestive enzyme to break down milk in the body. Conventional dairy products contain growth hormones and antibiotics. Have acne? Ditch the dairy and your skin will clear up! Dairy products can also be constipating. The best choices for calcium are leafy greens, such as chard, spinach, and kale. Cruciferous vegetables such as broccoli are excellent as well as almonds and other nuts, all of which are also good magnesium sources. Calcium supplements are controversial because they can form calcium deposits in the body.
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.
Holistic Nutritionist, Life Coach, Motivational Speaker & Fitness Instructor
My Mission
EDUCATING while offering a positive support system. I measure success by the number of lives I’ve positively impacted! The road to health always begins with self-love!
