Sneaky Sneaky Sneaky



December sure snuck up on me! Can't believe it's here! I went for a 4 mile run this morning outside. Was a little chilly but not bad. Felt amazing! I took the photo below during the last mile.


I have a challenge for you this month.  I want you to try something new each week if you can. I'm sort of in a rut myself and need some motivation!! And I could use something to look forward to! Think of four new things you would like to try this month.  

A Few Ideas:

*New food or recipe (Paleo, gluten free, juice)
*Family tradition (cut down a real tree, holiday movie night, Secret Santa, ice skating, Adopt A Family for Christmas)
*Workout or group exercise class (kettle bell, hot yoga, TRX, boot camp, snowshoeing, cross country skiing)
*Activity (Creative Spirits (painting and wine), movie night, workshop, concert, art lessons, cooking class, Bingo)
*Volunteer (school, church, community, Dream Center, Kinship program)

Schedule them and be sure to put them in your calendar! I would love to hear what you plan on doing!




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.
challenge change Christmas
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Tasty Balls

I had a little too much fun making these delicious, no refined sugar treats for my future sister-in-law's bridal shower tomorrow! I don't like to follow recipes and the mixture ended up less solid than anticipated, so I improvised and added more coconut so they would stick together. I'm calling them Raw Chocolate Snowballs! Watch out, they are addicting!! LOL! Bet you can't eat just one! ;-) 

Raw Chocolate Snowballs

Ingredients:

1 1/2 cups chopped raw walnuts
Pinch of  sea salt
1 cup pitted unsweetened dates
1 tsp real vanilla
1/3 cup unsweetened cocoa powder
1/2 cup unsweetened coconut


Instructions:

-Add walnuts and salt to a blender or food processor. Mix until the walnuts are finely ground.
-Add the dates, vanilla, and cocoa powder to the blender. Mix well until everything is combined. -With the blender still running, add a couple drops of water at a time to make the mixture stick together.
-Using a spatula, transfer the mixture into a bowl. Using your hands, form small round balls, and then roll them in the coconut to cover. 
-Store in an airtight container in the refrigerator for up to a week.



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.
cancer chocolate chocolate snowballs
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Human Connection-One Thing I am Thankful For

I'm a true believer in the statement that "things happen for a reason." I look at my past and current life and can pinpoint exactly why people, opportunities, and setbacks have been placed in front of me. It's crazy to think I'm 30 years old and living in my parent's basement, but I know I am back here in Iowa to serve a predestined purpose and it's just part of my journey.  I went on a few dates with a guy last week and when I told him I lived with my parents and why, he responded, "That is very responsible of you." I was a tad shocked but it's exactly what I needed to hear! I'd never thought of it that way. 

 Sometimes we have to take a few steps back before we can move forward in life.  Numerous people have crossed my path who have shaped and molded my very being. I think and reflect continuously on experiences and the woman I have become.  Friends have filtered through the years and I know the majority will never forget me as I will never forget them! Human connection and love are tied to our energy flow. 

 I am so grateful for all the friends both young and old I've had over the past 12 years. From high school, to college, to Carroll, Minneapolis, and now back around my hometown. They have taught me lessons and reminded me time and time again to love and believe in myself. They loved me when I was negative, crabby, and at my lowest weight ready to give up altogether.  I've visited friends in my pajamas multiple times just for a hug and therapeutic crying session... 

 Real friends are non-judgmental, honest, accepting, and show unconditional love. Here are a few photos of friends who have impacted me tremendously! If your are not pictured please do not hold it against me, I just couldn't find a decent photo of us together on my Facebook! LOL!! ;-)  Some I haven't talked to in years but wanted you to know I think of you often. Thank you for everything!! You know who you are!!  LOVE YOU!! HUGS! 



























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
acceptance connections friends
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Apple Cider Vinegar for Acne

I came home last night and my mom had bought a jug of apple cider! She usually makes hot apple cider with cinnamon for the holidays in a coffee pot and it got me thinking about the apple cider vinegar (ACV) that I use daily. Braggs is the best brand to use; it is organic, raw, unfiltered, unheated, unpasteurized and contains the "mother" which is the dark, cloudy substance that is formed from naturally occurring pectin and apple residues - it appears as molecules of protein connected in strand-like chains. The presence of the mother shows that the best part of the apple has not been destroyed.  

It has multiple uses but here is what I have used it for:

 -Produce Wash

 Rather than buying "produce wash" from the grocery store, mix 4 tablespoons of apple cider vinegar with a gallon of cold water, and use it to rinse your produce free of bugs, dirt, and pesticides. 
-Teeth Whitener

 Apple cider vinegar can remove stains in your kitchen and bathroom—and the same theory applies to your teeth. To remove stains, rub or scrub apple cider vinegar directly onto your teeth. (I use a toothpaste  powder with baking soda and peroxide that naturally whiten my teeth)
-Shiny Hair

 Are your strands lacking luster? Wash away buildup, seal cuticles, reduce frizz, and stimulate hair growth with an apple cider vinegar rinse. Just a few tablespoons run through your hair after you shampoo will go a long way.
-Facial Toner

 Acting as a natural anti-inflammatory for skin, apple cider vinegar can be very handy indeed. Dilute the vinegar with two parts water, douse a cotton ball, and then apply to your entire face for tighter skin and fewer breakouts. ( I added a few drops of essential oil so it didn't have such a strong vinegar smell) 


 -Weight Loss and Digestion

 Can help balance blood sugar levels by lowering the glycemic index of a meal. It is true that the prevention of blood sugar spikes can support weight loss. It has strong anti-fungal properties, and can help fight candida.  ACV supports digestion by providing enzymes and certain acids. The enzymes help support those who do not produce enough enzymes on their own, an all too common issue in this modern day. Take two teaspoons apple cider vinegar in water 15 minutes prior to meals to help get your digestive juices going to prevent indigestion, gas or bloating. 
-Salad Dressing

 Splash a little bit of this and extra virgin olive oil on your next bowl of leafy greens! 


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
anti-aging apple cider vinegar Braggs
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8 Gifts of Health- Under $50

If you are anything like me I love giving unique gifts for the holidays! I'm always looking for new and creative ideas that are meaningful and relevant.  If you have someone on your list that is health-conscious already or is trying to take steps in that direction here are a few ideas! All of these can be purchased on my website. 

 1. Organic Cotton Black Women's Tank Top- all sizes available ($25)

 100% Organic Cotton Black Tank top. Front: "If it Doesn't Challenge You, It Doesn't Change You"  Back: My Business Logo



2. Herbal Detox Body Wrap ($30)

 The Herbal Detox Body Wrap is a non-woven cloth wrap that has been infused with a powerful, botanically-based formula to deliver you maximum tightening, toning, and firming results when applied to the skin. It continuously hydrates for firmer, smoother, more youthful-looking skin and reduces the appearance of cellulite and skin slackening. 
It is all natural and it aids the body in releasing toxins, tightening and toning the body and emulsifying fat so that you lose inches in a 45 minute application. This inch loss can be from 1-6 inches in 45 minutes and last from 2-6 months, or forever with a healthy lifestyle. 





3. Ion Foot Detox ($45)
The ion foot bath is a powerful way to experience a cellular detoxification. It generates a stream of positive and negative ions (charged atoms) which attract and attach themselves to oppositely charged toxic particles. Through osmosis these toxins are drawn out of the body through the pores of your feet to cleanse and detoxify the body. It increase energy (both physically and mental energy), vitality, stamina, and weight loss at the same time it is used to purge (ionic detoxifications) the body of toxins, chemicals, radiation, pollution, synthetics, and other foreign material trapped in the body that have clogged up the systems of elimination.
4. Grocery Store Tour ($39) 

 Do you get anxiety as soon as you set foot in the grocery store?
Food labels scare you? 
Need healthy meal ideas for your family?
Are you trying to make better choices?

 Let me help simplify things for you!

 -Hidden health foods in your diet that lead to inflammation, bloating, disease, cancer, weight gain
-How to read food labels, toxic foods, hidden ingredients to avoid
-Find out what SHOULD be in your cart!!

 This is a guided tour at your local grocery store! I will travel to your store of choice. 





5.     3- One on One Burst Exercise Sessions with me OR  3 Personal Customized Workouts You Can Do on Your Own  ($45)

 The best and most efficient exercise is a high intensity, short duration work-out.  This is BURST TRAINING!  You give a short burst of maximal energy out put. When you do this type of work-out it produces a hormone HGH (human growth hormone).  This type of work-out safely shocks the body’s physiology into becoming a muscle building, fat burning machine. 
Instead of burning fat for an hour on a treadmill, a burst training session will spike your metabolism, produce HGH, and build lean muscle that will keep your body burning fat for up to the following 48 hours!!! The benefits to exercise and increasing muscle to fat ratio:  increase energy, fat loss, improve heart and lung health, aid in elimination of toxins, improve libido, better sleep, fight depression and create better self image, manage blood sugar. 


6.  Five Weeks of Food Journal Help ($50)

 Not sure what you should be eating? Need some accountability and motivation to eat healthy? Just email me your food journal and I will analyze it and offer suggestions on how to clean up your diet for optimal energy, nutrient absorption, and health! Weekly goals included. 
Small changes can make a HUGE impact!! Please message me with questions!





7. Clean Eating Recipe Book ($12)

 I have compiled 30 recipes that I recommend.  Simple, easy to make with minimal ingredients! All recipes are grain, gluten, dairy, soy, wheat-free and only use natural sugars like Stevia and dates! 
A few recipes include: raw walnut tacos, baked meatballs, dairy free pesto, pumpkin bread, vegetable curry, raw brownie bites, grain-less granola, beef chili, sweet potato fries, and many more!





8. Your Wish is YOUR Command Audio Series- This is literally changing my life!! ($30)

 One USB Flash Stick loaded with this 14 CD Series on how to get what you want in life!! The "Your Wish Is Your Command" series is an audio recording of a private and exclusive two-day lecture which takes place at an undisclosed location in the Swiss Alps. This life-changing set of audio details the thought process behind the world's most successful people. Take complete control of your life and learn how to manifest your every personal and financial wish, plus much, much more.



*Gift Certificates are also available!*


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
Christmas clean eating detox
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