Peanut Butter, Banana and Oatmeal Cookies!

12:17 PM Jackie Mart 0 Comments

Looking for a healthier cookie recipe for the holidays? Try these!!!


Peanut Butter, Oatmeal and Banana Cookies


Ingredients:

• 1/3 cup natural peanut butter
• 2 ripe bananas
• 1 tsp vanilla
• 2 tbsp unsweetened almond milk
• 2 tbsp maple syrup
• 2 ½ cups organic rolled oats
• dash cinnamon (optional)
• 1/4 cup gluten-free flour


Preparation:


In a large bowl, mash bananas with a fork until smooth. Add peanut butter, almond milk, vanilla and maple syrup and mix well. Add remaining ingredients and stir until well combined.

Drop spoonfuls of dough onto an ungreased cookie sheet and bake 13-16 minutes at 350 degrees, or until done.

0 comments:

EGGS-Try a Breakfast Without Grains!!

11:56 PM Jackie Mart 0 Comments

I love this recipe! So fast, easy, and simple!! Add any other vegetables or herbs you like!

Basil-Walnut Egg Scramble

Ingredients

■2-3 organic eggs
■handful fresh basil
■handful walnuts
■sea salt/black pepper to taste
■optional: dash of nutmeg



Heat a non-toxic skillet to medium heat. Add a pat or two of organic butter and drop all ingredients into the pan and scramble right in the pan. (can also use coconut oil instead of butter)

EGGS!!


•Egg protein is the gold standard of protein in food, and eggs are nutritional powerhouses, containing almost every essential vitamin and mineral needed by humans.

•Egg yolks are one of the few foods that naturally contain vitamin D.

•Some believe eating eggs raises levels of "bad" cholesterol in the blood, but actually saturated fat is responsible, and eggs contain very little.

•Eggs contain the carotenoids lutein and zeaxanthin, yellow/orange carotenoids that reduce risk of cataracts and age related macular degeneration, and are an excellent source of choline, essential for function of all cells in the human body.

•Be sure to choose organic eggs to minimize risk of exposure to antibiotics, or synthetic hormones and pesticides!!


0 comments:

Moving On

6:53 PM Jackie Mart 2 Comments



I wanted to share this quote with you; it really hit home for me.

"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, "I have lived through this horror. I can take the next thing that comes along." . . . You must do the thing you think you cannot do."
-- Eleanor Roosevelt

Even if you are going through a horrible time in your life and think you can no longer find the strength to go on, recall all the other mountains you have conquered and things you have been afraid of. Change is tough; we tend to stick with the familiar. Achieving lasting change comes down to 20% information and 80% behavior! We hold ourselves back because of our beliefs and mindset. Change your mindset and change your life!

2 comments:

Purpose in Life- Have You Found Your Passion?

8:51 PM Jackie Mart 0 Comments

What gets you out of bed in the morning? Do you absolutely love what you do every day or are you just "going through the motions?" It's no wonder why so many people are depressed these days. Look at the unemployment, current state of the economy, job satisfaction, and divorce rate. I never realized how much happier I could be until I finally found a job that I love and where I will be able to transition into the position I have dreamed of! I am surrounded by positive, healthy, energizing people and am very grateful!! It's amazing what life can be like when you just "feel" like you are in the right place and have truly found your purpose in the world. I believe I was put here to instill love into peoples' hearts and help them lead long, happy, healthy lives!

I have found that one of the best ways to find a job is to look for a place you think you would like working and email them your resume and what you are looking for. Even if they are not currently hiring doesn't mean they will not need someone in the future or know of another employer in their network that is. This will save you endless hours of job searching on career websites and etc.

I like what Brian Tracy has to say about finding the right job for YOU so I thought I would share it! Read below:


Many people are working at jobs that they are not suited for or are not suitable for them. They would rather be doing something else, somewhere else, using different skills and abilities. The majority of working people, by their own admission, do not feel fully challenged by their current jobs. Getting into or staying at a job for which you are not ideally suited is one of the greatest wastes of time in life. It can rob you of some of your most productive years.

Here is a question for you: If you receive $1 million in cash, tax free, would you continue to work at your current job?


Do the Work you Love

Here is another question: Do you currently love what you do? Only a small percentage of people love what they do, and these people are always the happiest, the most satisfied, and usually, the highest paid in every field.

You can tell if you are spending your time and your life at the right job by examining your attitude toward your job and your future. Do you like what you are doing enough to want to be the very best at it? If the job is right for you, not only do you want to get better and better at that job, but you very much admire those people who are at the top of your field. If you find that you have no desire to excel in your field, this is a good sign that it’s probably not the right job for you.

Would you like to continue doing your job for the next twenty years? Do you find your job challenging and fulfilling? Can you hardly wait to get to work on Monday morning, and do you hate to leave on Friday evening? All successful people can answer “yes” to these questions. Unsuccessful people invariably answer “no”.

There Are No Limits

There are more than 100,000 different jobs available in our economy today. There are an endless number of jobs that you could do successfully, and make a good living doing them. You never have to feel stuck in a particular position, company, or industry. There is never a job shortage for good people.

One of your primary responsibilities to yourself is to select the kind of work that you enjoy and are best suited to do. It is to find a job where you can use your natural talents and abilities at a high level. Your duty to yourself is to work at something that gives you joy and satisfaction. You must find a job that brings out the very best in you, and that inspires you to want to become excellent at what you’re doing.

The Past Is a “Sunk Cost”

In accounting, a sunk cost is an amount of money that has been spent in the past and has no further value. It may be a piece of equipment that is broken and irreparable, obsolete, or completely useless. It could be advertising dollars just spent last year. The money spent on these items is gone forever. It can never be retrieved.

One of the first rules with regard to a sunk cost is that you never spend additional money to retrieve or extract some value out of it. You write it off as a loss and focus on the future. You get on with the rest of your business life.

In your career, you have sunk costs as well. These are jobs that may have taken weeks, months, or even years to learn, from which you gained considerable experience, but which are no longer of value in today’s market. You may have a sunk cost in college education or in courses of instruction and training that you have taken to develop knowledge and skills that are no longer of any use. Much what you have done in the past in your career is a sunk cost of some kind. It has no current or future value.

Be Prepared to Cut Your Losses

One of the reasons for massive time wastage, and failure in life, is the inability or unwillingness to cut your losses. Instead, you should continually remind yourself: It doesn’t matter where you’re coming from; all that really matters is where you’re going.

A major time waster is an investment in your ego. You make a decision, or a commitment of time, money, or emotion, that is not successful. Then, because of your ego, you are unwilling to admit that you made a mistake, that you were wrong, and that your decision has turned out to be in error. You then invest an enormous amount of time, emotion, and often money to cover up the fact that you made a mistake. You justify and rationalize, refuse to face the facts, and you often make yourself physically ill.

Learn to take control of your ego, rather than letting your ego take control of you. Accept that you are not perfect. The unwillingness to admit error keeps people locked in unhappy and unsatisfying situations year after year.

Once you have admitted a mistake, you no longer need to explain or justify yourself. You can then get on with the rest of your life. You can make new decisions and choose new directions. You can focus your special talents and abilities on doing things that can have a great future for you.


http://www.briantracy.com

0 comments:

Trust is a Strong Word

10:54 AM Jackie Mart 0 Comments



Trust- "assured reliance, truth, dependence."

What does trust mean to you?

Trust comes in many forms-

I trust that my paycheck will go into my bank account every 2 weeks.
I trust alarm will go off in the morning.
I trust that my credit card information will not be sent out across the world for anyone to see when I purchase items online.
I trust that my family loves me and will be there to support me even when times are bad.
I trust my car will start when I want to leave.
I trust I will make the right decisions concerning my future and where I am in life right now.

Trust is something I have had difficulty with for years. I've had alot of let downs from friends ditching me, employers not keeping their word about job opportunites, and definitely a lack of trust in my previous marriage. It is something that is easy to lose but takes threefold the effort to gain back once lost. Some people lie, cheat, and steal and I honestly wonder if most people feel guilty about it? It is hard to forgive and forget but sometimes that is what we must do. I am working on taking a leap of faith and trying not to doubt others.

"Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will direct your paths." (Proverbs 3:5-6)

0 comments:

Acne-Nutrient Deficiencies?

12:13 AM Jackie Mart 0 Comments

Here is what you need to know!!

In 2009, a study published in the Journal of Investigative Dermatology looked at 1,002 adolescents and found that both mental stress and sweet and oily foods were risk factors for moderate to severe acne.

It’s not just fatty foods that cause acne, however. We need healthy fats and essential fatty acids (EFA's) to produce hormones and other structural components of a healthy body. In particular, imbalances in the levels of omega-3 and omega-6 fatty acids create inflammation in the body. This means staying away from rancid oils like vegetable, canola and soybean oils, which are very high in omega-6 fatty acids.

A 1966 study published in the Journal of American Academy of Dermatology found that essential fatty acids found in flaxseed and fish oils help correct hormonal imbalances that lead to acne.

Food Sources of EFA's: Brazil nuts, pecans, pine nuts, sesame seed, walnuts and oily fish.


Your skin if your largest organ. Acne could be a sign that your body is highly toxic! Blemishes are a sign that your body is trying to remove these toxins!


Nutrient Deficiencies

Other nutrient deficiencies that may lead to acne include chromium, magnesium, selenium, vitamins A and B and zinc.

Chromium


Chromium helps to balance blood sugar levels and several studies have found a link between low chromium levels and acne outbreaks. Onions, romaine lettuce and tomatoes are good sources of chromium.

Selenium

When selenium is taken along with vitamins A and E, it can help reduce the severity of acne and the scarring that can occur afterwards. Selenium is also found in Brazil nuts, button mushrooms, cod, halibut, salmon and shiitake mushrooms.

Vitamin A and B2


Vitamin A is responsible for the conversion of fatty acids into the oil in skin and can help to balance hormones but it is toxic when taken directly by itself. Vitamin B2 converts the toxic forms of vitamin A into the forms our body needs and uses. Natural sources of vitamin A include carrots, cruciferous vegetables, leafy greens and yellow-orange fruits. Good sources of vitamin B2 are asparagus, broccoli, chard, collard greens, eggs, mushrooms, Romaine, spinach and turnip greens.

Zinc


Zinc is known to increase the production of male hormones and is also needed to renew skin cells on a daily basis. Zinc has brought “dramatic improvement” to acne sufferers, says author of The Encyclopedia of Natural Healing Mark Pritkin.

Zinc is present in Brazil nuts, mushrooms, pumpkin seeds, spinach and whole grains.

Magnesium

Magnesium is vital for the release of insulin, the creation of glucose receptors and the production of enzymes and proteins necessary for skin cells.

Good sources of magnesium are broccoli, halibut, mustard greens, blackstrap molasses, peppermint, pumpkin seeds, squashes and turnip greens. Celery, cucumbers, green beans and kale, along with other seeds are also good sources of magnesium.


Following a diet that DOES NOT include processed or refined foods, and dairy products like those common in the Western Diet will also help clear up acne. Choose meat and whole plant foods.


Acne doesn’t come from the surface of the skin!! Many acne face washes and lotions sold today are also highly toxic personal care products!

Here are a few products I like to use on my own skin:

Breakouts- apply Aura Cacia Pure Essential Oil Tea Tree on the pimple. Mix with a carrier oil (olive oil, jojoba oil, almond oil) if you have sensitive skin!

I love this bar soap from Wyndmere Naturals-Clearer Skin

I use Thayers Rose Petal Witch Hazel as a toner. If you go through my link to buy the tea tree oil or witch hazel at Vitacost.com you can get a $10 off coupon to use on your purchases!






International Institute of Nutritional Research (2001)

American Journal of Clinical Nutrition (2007)

Journal of Investigative Dermatology (2009)

0 comments:

Thanksgiving- One Simple Thing I am Thankful For

3:05 AM Jackie Mart 0 Comments

With Thanksgiving only a little over a week away I have been thinking more and more about what I am thankful for in life. One of the top things on my list believe it or not is HUGS!! After being married and in a relationship for 8 years and getting one every day to being divorced and living alone; I can go days and sometimes weeks without that daily gentle embrace. Anyone who has ever met me knows I am a hugger!! haha ;-)

Opal, my adopted 99 year old grandma always told me, "you need at least 6 hugs a day!" :)

For decades we’ve known that babies won’t thrive without physical holding and affection. There is little that will comfort and settle small children as the warm embrace of their family. Yet it is still not uncommon for parents to stop hugging their kids as they reach puberty. And for many adults, the amount of physical nurturing we receive declines as we age, even as medical studies confirm that the health benefits of physical touch extend throughout our lives.

Research has shown that hugs can improve mental health, physical health and build a good immune system. A study by University of North Carolina researchers found that hugs increase the "bonding" hormone oxytocin and decrease the risk of heart disease. In fact, levels of the stress hormone cortisol decreased in women, as did their blood pressure.

"Hugging is an excellent tonic," said Dr. Harold Voth, senior psychiatrist at Menninger Foundation in Topeka, Kansas. "It has been shown scientifically that people who are mentally run-down and depressed are far more prone to sickness than those who are not. Hugging can lift depression, enabling the body's immune system to become tuned up. Hugging breathes new life into a tired body and makes you feel younger and more vibrant. In the home, daily hugging will strengthen relationships and significantly reduce friction."

It's amazing how one simple hug seems to make everything better! Check out the FREE HUGS Campaign! :) I want to do this sometime downtown when it warms up again!

"A hug is a universal medicine, it is how we handshake from the heart." -Anonymous

0 comments:

Goals!! Write Them Down!

8:23 PM Jackie Mart 0 Comments

My boss gave me a motivational CD to listen to by Brian Tracy. I loved his views and advice on goal setting! I re-wrote my life goals in the present tense and plan on going to test drive a Jeep so I can picture myself driving one soon! :)


Here is the basic seven-step model of goal setting. You can use this like breathing in and breathing out on a regular basis to accelerate your attainment of any goal you can imagine for yourself.

Step One

Step number one is for you to decide exactly what you want. This immediately moves you into a separate category of people because most people have no idea of what they really want.

Clarity is the most important single quality of goal-setting and perhaps the most important single quality of success. Decide exactly what you want in each area of your life. Instead of fuzzy goals like more money, better health and happiness, be specific about exactly how much more money you want to earn in a specific period of time and combine that with exactly what level of health and fitness you desire.

Most people are unconsciously preoccupied with the fear of failure. It is the greatest single obstacle to success in adult life. And the fear of failure can work on you unconsciously by blocking you from setting clear specific goals.

Why? Well, if you don’t set clear, specific goals, then you can’t fail to achieve them. So your subconscious mind is actually protecting you by helping you to avoid failure.

You must resist and overcome this tendency by having the courage to be bold and specific about exactly what you want.

Step Two

Write your goal down on paper.

Only three percent of living Americans, or adults anywhere for that matter, have written goals. Everyone else that thinks about a written goal and plans to write them down, someday. But they never get around to it. Most people spend more time making a list of groceries before they go shopping or planning a vacation than they do in planning their lives. But again, this is not for you. Success begins with a pad of paper, a pen and a few minutes of your time. One of the most important keys to success is to “think on paper.”

All successful people “think on paper.” And here are two important points. If you cannot write it down clearly and specifically on a piece of paper, then it means that you are not really clear about it yourself. Perhaps you don’t even want it. What is worse, it may be that you are afraid that you may not attain it. Nonetheless, a goal that is written down is merely a fantasy or a wish. A goal that is clearly written and described on a piece of paper takes on a power of its own, it is now something concrete that you can touch and feel and work with.

The second principle of writing goals down is that something miraculous happens between the head and the hand. When you actually write a goal down, it is as if you are programming it into your subconscious mind and activating a whole series of mental powers that will enable you to accomplish more than you ever dreamed of. By writing it down you intensify your desire for the goal and you increase your belief that the goal is possible.

You begin to expect to achieve the goal and you start to attract people and circumstances into your life that are consistent with the attainment of the goal. Writing your goal down is one of the most amazing of all goal-setting skills and it is a key to your success.

Step Three

The third step is for you to set a deadline. If it is a large goal, set a series of sub-deadlines. A deadline acts as a “forcing system” on your subconscious mind and begins to move you toward your goal rapidly while it moves your goal toward you.

Sometimes people ask me, “What if I set a goal and I don’t achieve it by the deadline?” The answer is simple. Set another deadline.

Remember, a deadline is a guess-timate of when you will achieve it. Sometimes you will achieve your goal well in advance of your deadline. Sometimes goals will take much longer than you expect. But you must have a target time before you set off.

It is like making a reservation at a restaurant. You may be five minutes early or five minutes late, but you always have a specific time for which your dinner is reserved.

Step Four

The fourth step is for you to make a list of everything you could possibly think of that you will have to do to achieve your goal. The more comprehensive your list, the more motivated you will become, the more intense will be your desire and the more you will believe it possible.

One of the things that hold people back is even if they get to the point of a written goal; they do not take the time to lay out a list of all the little things they will have to do to get there. And with additional experience, you will add new items to your list until it finally becomes complete.

Step Five

The fifth step of goal setting is for you to take your list and organize it into a plan. A plan is really quite simple. It is a list organized by priority and importance. You decide what you will do first and what you will do later. You decide what is more important and what is less important. And most of all, you decide upon the one thing that is more important than anything else that you can do immediately to begin moving more rapidly towards your goal.

Step Six

Step number six is for you to “take action!” This is the big killer for most people. They are procrastinators. They have great ideas combined with great hopes and dreams. They may even get to the point of writing down their goals. But when it comes to taking action, they always have a reason or excuse to procrastinate to put it off until a later time. However, as the Bible says, “Faith without deeds is dead.”

It is when you launch toward your goal that you begin to feel the desire and power that goes along with goal setting. And once you have launched toward your goal, it is much easier for you to continue moving in that direction.

Step Seven

Step number seven is for you to do something every day to move you toward your major goal. Never let a day go by without you engaging in some action that helps you move another step in the direction of what you really, really want in life.

Remember, you can’t hit a target that you can’t see. And if you don’t know where you are going, any road will get you there.

The simple seven step act of deciding exactly what you want, writing it down, setting a deadline, making a list, organizing the list into a plan, taking action on the most important item on your list and then doing something every day towards your goal will change your life and your future in ways that you cannot even dream of today.



0 comments:

Negativity-No Room for it Here!!

8:03 PM Jackie Mart 0 Comments

Negative people are everywhere!! It's amazing how one person can drag down a whole group! It is very infectious. Sometimes I walk into a room and can feel the negative energy. I truly believe attitude is everything and that what you think about you will attract. Are you constantly worrying about not having any money, your crap job, how you hate yourself, feel like a failure, that your life stinks? You have programmed your mind to think negatively and it will spiral out of control! The power of positive thinking is amazing! I've had alot of ironic situtations where I have concentrated on removing my bad thoughts and all sorts of opportunities have come my way!!




Here are a few actions and tips to help you develop the power of positive thinking:

*Always use only positive words while thinking and while talking. Use words such as, 'I can', 'I am able', 'it is possible', 'it can be done', 'I like myself" and etc.

*Try to disregard and ignore negative thoughts. Refuse to think such thoughts, and substitute them with constructive happy thoughts.

*In your conversation use words that evoke feelings and mental images of strength, happiness and success.

*Before starting with any plan or action, visualize clearly in your mind its successful outcome. If you visualize with concentration and faith, you will be amazed at the results.

*Read at least one page of inspiring book every day.

*Watch movies that make you feel happy.

*Minimize the time you listen to the news and read the papers.

*Associate yourself with people who think positively and are happy!

* Write down your life goals in the present tense. For example: I earn X amount of dollars per year, I own X car, I weigh X amount, I live on a house by the ocean...

*Always sit and walk with your back straight. This will strengthen your confidence and inner strength.

*Walk, swim or engage in some other physical activity. This helps to develop a more positive attitude!!


I copied some of my favorite positive affirmations and hung them up on my door. I try to say them before I leave my apartment in the mornings!


This is a great book if you need ideas- Dancing with Divinity:Postitive Affirmations for Any Situation


Or subscribe to Brian Tracy's Newsletter and Blog!! He an amazing life coach!

"Change your thoughts and change your world!" -Norman Vincent Peale

0 comments:

SAD-Season Affective Disorder Time is Here!

6:13 PM Jackie Mart 0 Comments

Winter is almost here and I can already feel the low, draining energy in the air as the temperatures drop!! According to the Mayo Clinic, Seasonal Affective Disorder, or SAD, is a type of depression that affects a person during the same season each year. If you get depressed in the winter but feel much better in spring and summer, you may have SAD.

Anyone can get SAD, but it is more common in:

-People who live in areas where winter days are very short or there are big changes in the amount of daylight in different seasons.
-Women.
-People between the ages of 15 and 55. The risk of getting SAD for the first time goes down as you age.
-People who have a close relative with SAD.

What causes SAD?

Experts are not sure what causes SAD, but they think it may be caused by a lack of sunlight. Lack of light may upset your sleep-wake cycle and other circadian rhythms. And it may cause problems with a brain chemical called serotonin that affects mood.

What are the symptoms?

If you have SAD, you may:

-Feel sad, grumpy, moody, or anxious.
-Lose interest in your usual activities.
-Eat more and crave carbohydrates, such as bread and pasta.
-Gain weight.
-Sleep more and feel drowsy during the daytime.
-Symptoms come and go at about the same time each year. For most people with SAD, symptoms start in September or October and end in April or May.

This year I plan on buying a light box that simulates sunlight. Check out this one on Amazon-http://www.amazon.com/gp/product/B0001ATEJ2/ref=olp_product_details?ie=UTF8&me=&seller=

I am also going to take a vitamin D supplement, fish oil, and get plenty of exercise. Be sure to get your vitamin D levels tested to see if you are deficient!

Here are a few supplements I recommend:

Vitamin D- (whole food sources)
Megafoods Vitamin D3
Garden of Life Raw Vitamin D3

Fish Oil-
Carlson or Nordic Naturals Brands- I like the liquid but if you don't like a fishy taste you have the option of buying softgels. These brands are high quality, molecularly distilled, tested for purity and free of contaminants.

0 comments:

Grocery Store Shopping Tips!!

10:04 PM Jackie Mart 0 Comments

Plan your meals for the week ahead of time and create a list to shop from. Be sure to check your refrigerator and cabinets to see what you already have!

To save money, use coupons, check the weekly grocery ads, and incorporate sale foods into your meal planning.


Don't shop hungry: An empty belly often results in impulse purchases that may not be the healthiest.


Produce: Spend the most time in the produce section, the first area you encounter in most grocery stores (and usually the largest). Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phyto-nutrient content of each fruit or vegetable.

Breads, Cereals, and Pasta: Choose the least processed foods that are made from whole grains. For example, regular oatmeal is preferable to instant oatmeal. But even instant oatmeal is a whole grain, and a good choice. Experiment with different grains and flours besides wheat such as: Quinoa, Amaranth, Teff, Almond flour, Tapioca Flour, Bean Flour, Brown and Wild Rice, Bulgar, Barley, and etc.

When choosing whole-grain cereals, aim for at least 5 grams of fiber per serving, and the less sugar, the better. Keep in mind that 1 level teaspoon of sugar equals 4 grams and let this guide your selections.

Meat, Fish, and Poultry: The American Heart Association recommends two servings of fish a week. Salmon is widely available, affordable, not too fishy, and a good source of omega-3 fatty acids. Be sure to choose lean cuts of meat (like round, top sirloin, and tenderloin), opt for skinless poultry, and watch your portion sizes. Tuna and other non-breaded seafood are also good choices.

Frozen Foods: Frozen fruits and vegetables (without sauce) are a convenient way to help fill in the produce gap, especially in winter. Frozen fruits can be added to smoothies!!

Canned and Dried Foods: Keep a variety of canned vegetables, fruits, and beans on hand to toss into soups, salads, pasta, or rice dishes. Whenever possible, choose vegetables without added salt, and fruit packed in juice. Tuna packed in water, low-sodium soups, nut butters, olive oil, and assorted vinegars should be in every healthy pantry. It is best to avoid too much packaged and processed “convenience” foods though!!

Be sure to add some raw nuts and seeds to your cart for protein too!


5 Simple Shopping Rules

1. Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the center aisles where junk foods lurk.

2. Choose "real" foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself.

3. Stay clear of foods with cartoons on the label that are targeted to children. If you don't want your kids eating junk foods, don't have them in the house.

4. Avoiding foods that contain more than five ingredients, artificial ingredients, or ingredients you can't pronounce.

5. Shop every 3-4 days for freshness!

0 comments:

Are you Absorbing your Nutrients? Here's How to Tell!

7:13 AM Jackie Mart 0 Comments

Most people don't like to talk about this subject but it directly relates to your health!! Take a look below and see how your #1 and #2 rate!


What is your poop and pee telling you

0 comments:

Gluten Free Flours- So Many Options!

7:28 PM Jackie Mart 0 Comments

So many to choose from!! I hope this helps you choose the right one for your recipe.

Blanched almond flour: Made from finely ground blanched (skinned) almonds. Store in refrigerator or freezer. Can add small amounts to baked goods to improve their tenderness and structure.

Buckwheat flour: This isn't wheat at all! Made from the triangular seed of the buckwheat plant and has a rich, nutty flavor that's delicious in breakfast and baked goods. Store at room temperature.

Garbanzo bean flour: Made from dried garbanzo beans, also known as chickpeas. It has a distinct taste that becomes milder, even unnoticeable when baked. Store in refrigerator.

Garbanzo-fava bean flour: A blend of garbanzo bean flour and fava-bean flour. The protein in the flour helps create structure to baked goods. It's healthy, works great, and there's no beany taste! Store in the refrigerator.

Millet flour: Millet is a grain that can be ground into flour at home in a high-powered blender. Store in refrigerator.

Quinoa flour: Quinoa is actually a seed, though many people think it's a grain. It has a distinct flavor! One of my favorites! Store in the refrigerator.

Sorghum flour: A heartier grain that works incredibly well in gluten-free baking. It's high in protein and fiber, and it creates results similar to wheat flour's. Store at room temperature.

Teff flour: Ground from the tiniest grain in the world, teff flour contains protein, calcium, and iron.

Try this recipe! I love it!! I go gaga over breakfast foods!!

Pumpkin Pancakes

Ingredients:

1 ½ cups gluten-free flour mix
1 teaspoon cinnamon
¼ teaspoon nutmeg
1 large egg
Raw honey for sweetness (as desired)
1 tablespoon coconut oil
¾ cup canned or pureed organic pumpkin
1 cup water, more or less

Directions:

In a medium bowl, mix the pancake mix and spices together. In another bowl, whisk the egg and the honey together. Stir in the oil, pumpkin and most of the water.

Add the liquid ingredients to the dry ingredients. Stir until just combined adding more water to obtain the right consistency.


You can also add nuts, flaxseeds, pumpkin seeds, or chia seeds for more fiber!






0 comments:

Beauty From the Inside Out

9:40 PM Jackie Mart 0 Comments

After starting my new job this week as the salon coordinator at City Hairstylists I have been reminded more and more about beauty and outward appearances. We are all so concerned with what we look like on the outside. In all reality, beauty radiates from within! What we put into our bodies reflects on the outside!! If we are not feeding our body what it needs we accelerate the aging process, get wrinkles, acne, eczema, psoriasis, dandruff, dry, brittle hair, peeling nails, dark under-eye circles, age spots, cellulite, dry, rough skin and the list goes on and on! We are lacking the nutrients are body needs to repair our cells so we radiate health and have vibrant skin, hair, and nails!



One of my role models is Kimberly Snyder. She is a Certified Nutritionist and Beauty Expert whose clientele includes celebrities such as Drew Berrymore and Owen Wilson. I love her blog and am reading her book, “The Beauty Detox Solution.” Here is some great information I would like to share with you from her book!



For over five thousand years in Chinese medicine, practitioners have understood that uneven color and texture, patchiness, lines, breakouts, and other issues with our face are really indicative of deeper issues going on within our bodies and our organs.



Here are some commonly held ancient Chinese beliefs about what we might learn from examining our faces:



Breakouts around the chin/jaw area- hormonal imbalance and congestion in the colon.



Lines above the upper lip-stagnation or blockages in the digestive tract, specifically relating to the organs of the stomach and small intestine; accumulation of acidic waste and toxicity not leaving the body.



Deep laugh line-relate to our lung line and liver. Could be due to smoking or shallow chest breathing, backed up colon, or overloaded liver.



A lined forehead-congestion, toxin-filled colon and gallbladder. Big contributors to this can be consuming a lot of dairy, cooked oils, or processed foods.


Dark under-eye circles or puffiness- indicates adrenal exhaustion. Too much caffeine, a lack of sleep and too much stress can cause this.



Crow’s feet around the eyes- indicates that our adrenals are overtaxed and that our bodies are acidic and imbalanced.



Patchy skin or lines high up around the cheekbone area-associated with heart issues. Eating too much clogging animal protein, too many animal products, or cooked oils.



Makes sense doesn’t it? What you eat at every meal really does matter! Feed and fuel your body with clean, healthy, whole foods and you won’t need all those anti-aging creams, color treatments, wrinkle fillers, or makeup to cover up the flaws! ;-)


http://www.kimberlysnyder.net/blog/

0 comments:

Super Seaweed!!

12:45 PM Jackie Mart 0 Comments


Dulse is a seaweed superfood that is very popular in Eastern cultures such as Japan, Korea, and China. For this reason, many health issues Americans face today are mostly non-existent to these people. It is red in color and has a spicy, salty flavor.





Here are Just a Few Health Benefits of Dulse:

1)High in vitamins and minerals - Specifically vitamins B6, B12, A, iron, potassium, phosphorus, and manganese
2) Helps heal poor digestive systems
3) Rebuilds and maintains all glands in the body
4) Cleanses the body of heavy metals
5) Increases metabolism and aids in weight loss
6) Also high in calcium, fiber, and protein
7) Supports healthy brain function
8) Very high in iodine for healthy thyroid function
9) Great for adding flavor to cooking
10) Heals and enhances the liver

It can be added to soups, casseroles, stir fries, grains, bread, stews, pasta, fish, sprinkled on top of salads, eggs, vegetables, in smoothies, sauces and etc! Use it as a replacement for salt! I like to put it on my popcorn too! :)

Garden Salad with Dulse and Walnuts

2 large handfuls arugula or other salad greens
1/2 cup dulse fronds, torn into bite-size pieces, or 1/4 cup dulse flakes
Sea salt to taste
2 tablespoons extra-virgin olive oil
2 teaspoons fresh lemon juice
Freshly ground black pepper to taste
1/4 cup roasted walnut halves

Place the arugula and dulse in a salad bowl and toss with salt. Drizzle on the oil and toss again. Add the lemon juice and pepper and give a final toss. Taste and adjust the seasonings. Garnish with walnuts.

0 comments:

Eight Herbs For Natural First Aid

6:34 AM Jackie Mart 0 Comments

1. Aloe vera: Provides soothing relief from minor burns, scrapes and other irritations. Cools and moisturizes.

2. Arnica: Helpful for sore, bruised or aching muscles. May promote healthy circulation and the body’s natural healing process.

3. Calendula: Can have a calming effect on muscle spasms and soreness, as well as minor skin irritations.

4. Elderberry: Also known as sambucus, this herb can be used topically to soothe minor burns and scrapes. Packed with vitamin C, elderberry is also a popular tea for calming sore throats and supporting the body’s normal immune function.

5. Citronella: Ward off pesky pests with a homemade repellent that contains diluted citronella essential oil.

6. Ginger: For minor motion sickness and tummy upset, ginger capsules or tea can be especially helpful.

7. Lavender: Tame minor headaches or occasional tension by breathing in the aroma of lavender essential oil.

8. Witch Hazel: Be sure to have witch hazel on hand, as it can function as a base for diluting essential oils. Its natural astringent properties also make it helpful for insect bites and irritations.






0 comments:

Relax! It's About Time!

5:57 PM Jackie Mart 0 Comments



I have come to realize how important it is to take time to myself and stop moving so much!! After being sick this last week I saw a link between going nonstop and wearing myself down. When I am on the go too much and lack sleep is when my immune system takes a hit! God is continually telling me to slow down and if I don't he makes me! (sick) hahah! And forces me to slow down!

We have to rest and regenerate in all areas of life whether physically, emotionally, mentally and etc. Relaxation is tough for me sometimes because I constantly strive to better myself. Taking time out to spend time with loved ones, reading a good book, taking a hot bath, a walk outside, slow bike ride, taking a nap, massage, meditation, watching a movie, people watching, or having a glass of red wine and great conversation will help recharge your energy level!

So, slow down a little when life gets hectic! Your body, mind, and soul will love you for it!! :)

0 comments:

Tips for Saving $$ on Organic and Natural Products

9:17 PM Jackie Mart 0 Comments



Sometimes it is hard to get alot of discounts when shopping for natural and organic products.

Here are a few tips I have to save some dough:



1. Produce that is most contaminated by pesticides are called the “dirty dozen”. The “dirty dozen” that should always be bought organically are:

• Celery
• Peaches
• Strawberries
• Apples
• Blueberries
• Nectarines
• Bell Peppers
• Spinach
• Kale
• Cherries
• Potatoes
• Grapes

However, produce such as asparagus, onions, cabbage, bananas, mangos, avocadoes, and produce where you do not eat the peel have a lower chance of not being contaminated. Therefore, you can buy the non-organic versions of these produce and still reap the healthy benefits. And remember to buy what is in season!

2. Become a member of a food cooperative- get member specials and deals, case discounts and a dividend at the end of the year!!

3. Shop in the bulk section-cheaper and less packaging! Better for the environment! Re-use your containers! I even buy my shampoo, conditioner, and shower gel in bulk sometimes.

4. Email organic/natural companies of products you love and ask them to send you coupons!! I just received a few coupons in the mail from Jason after telling them I love their Powersmile toothpaste!! Some websites even have coupons you can print off and use.

5. Trader Joes, Whole Foods and Costco (if you have a large family to feed)-large variety of natural and organic food. I have even found frozen organic broccoli and some quinoa pasta I like at Cub Foods at a great price. Comparison shop for the best deals!!

6. Buy local-check out the Farmer’s Markets and local farms in your area. If you have a farmer’s market near you, start exploring. Get to know the vendors and learn how they grow their food. They may not be certified organic, but if their food is grown locally and without pesticides, it is worth buying. Making friends with the vendors can lead to discounts in the near future.

7. Shop for most supplements online-I have found the best deals and prices shopping online. You can even get free shipping on most orders over $50. I have realized the supplement mark-up is huge after working at a natural food store. This has been the best option for me with my small budget.

0 comments:

Probiotics: Do you need them? How is your gut?

7:19 PM Jackie Mart 0 Comments

Commonly known as “friendly or good bacteria,” probiotics have become widely popular!! One of the most frequently asked for supplements of customers that come into our store are probiotics. Everyone has taken antibiotics at any time in their life even when young has experienced disturbed intestinal balance and will benefit from taking probiotics. Antibiotics kill the good bacteria as well as the harmful ones. The longer you use antibiotics, the greater the damage to the intestinal flora. Symptoms include: indigestion, acid reflux, bloating, constipation, and cramps. Skin problems such as acne, eczema, or psoriasis are also a reflection of intestinal health.


Our bodies are made up of around 27 feet of intestines. Seventy percent of our immune cells are located here. Probiotics populate throughout our intestines and help with digestion, manufacture B vitamins that relate directly to our energy levels. They also strengthen our immune systems and make us less susceptible to colds, flu, and super bugs!!

You can increase the beneficial bacteria in your body by limiting your sugar intake because it feeds intestinal yeast, washing your hands, get regular exercise and sleep to strengthen your immune system, and by eating a daily cup of yogurt, drinking Kombucha, or eating any fermented foods such as: kefir, sauerkraut, tempeh, miso, kimchi, natto, and etc.

I take the Raw Probiotics for Women from Garden of Life. They contain 85 billion live cultures and are food based!! If you have any questions about probiotics please don’t hesitate to ask me!!

0 comments:

Sometime You Feel Like a Nut!

8:27 PM Jackie Mart 0 Comments



Raw nuts and seeds are an excellent source of protein. They should always be eaten raw. Roasting alters some of the nuts’ beneficial qualities, and commercially packaged seeds and nuts are sometimes cooked in hydrogenated oils, which are full of unhealthy trans fats, and salted. It’s best to purchase your seeds and nuts in their natural form. Always store them in the fridge to maximize freshness and to prevent them from going bad. Nuts and seeds contain oils and can go rancid.


Soaking them makes them easier to digest and alkaline-forming. You can do this by placing them in a container and cover with one or two inches of water. The harder the consistency of a nut or seed; the longer the soaking time is required. Almonds require at least 24 hours, walnuts and Brazil nuts-around 6 hours, and soft nuts such as pine and macadamia nuts-2 hours or less. Most seeds you can soak overnight. The nuts and seeds will plump up as they absorb water. If you soak them overnight you should rinse them off before using.

Best Nuts and Seeds to Consume:

Almonds, Brazil nuts, Filberts, Pecans, Pine nuts, Walnuts, Chia seeds, Hempseeds, Pumpkin Seeds, Sesame Seeds, Sunflower seeds, and Flaxseeds!!

0 comments:

Make Your Own Body Scrub

8:32 PM Jackie Mart 0 Comments



Here's her easy recipe for a luxurious summer scrub you can make in minutes:

You'll need: 2 tsp. extra virgin olive oil
2 tsp. sweet almond oil
1/2 cup white cane sugar
1-3 drops lavender essential oil

Whisk together the olive oil, sweet almond oil, sugar and essential oil. Pour into a container with an airtight lid. It should last 2-3 weeks if kept away from water (it dissolves the sugar).

Use a tablespoon scoop to dish out a few dollops once or twice a week, scrub, and rinse.

The olive oil is full of vitamins and minerals that can help firm and moisturize (no worries--the smell rinses away). The lavender is great for healing damaged skin like cuts and burns, and regenerating skin cells.

Treat your feet: Swap the sugar for salt for a coarser callous-worthy foot scrub!

I love giving the scrub as gifts!!!

0 comments:

Taking Chances

3:22 PM Jackie Mart 0 Comments


Why are we so afraid of change and the unfamiliar? People often have doubts and are scared of taking chances. What is the worst that could happen? Is there something you have been wanting to do but the thought of rejection and failure has prevented you from jumping in with both feet? What is life without taking chances? Life is too short the way it is! I DARE you to follow that passion, job change, love with everything you have, buy that vacation home, use the good dishes, start a business, skydive, surf, try the squid, venture out into the unknown!! You may be surprised at what happens when you branch out into the world and make your mark!! ;-D

"Do one thing every day that scares you." -Eleanor Roosevelt

0 comments:

ch ch ch CHIA!!!!

8:44 PM Jackie Mart 0 Comments

Chia Seeds!!! They are becoming more and more popular and customers have been asking me about them at the store! I put them on my salads, in my smoothies, on my oatmeal, and love to sprinkle them on my steamed veggies!!

Chia seeds are an ancient seed which was a major part of the diet of the Aztecs and the Mayans. The Chia seed is a whole grain so you are getting the goodness of the whole seed. They come in black and white and there is no difference in smell and taste, only a very small difference in the nutrition. It is more a personal choice as to what you find more appealing.

Chia seeds are very rich in omega-3 fatty acids, even more so than flax seeds. And it has another advantage over flax: chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Another advantage: when added to water and allowed to sit for 30 minutes, chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.

Because of its nutritional value and stability, chia is already being added to a range of foods. Research has shown that adding it to chicken feed makes for eggs rich in omega-3s. Feeding chia to chickens enriches their meat with omega-3s; fed to cattle chia enriches milk with omega-3s.

0 comments:

Here, Right Now, in this Moment is My Special Day Occassion

7:13 PM Jackie Mart 0 Comments

I entered the Hallmark {blank} is a Special Occasion Contest. Thought I would share my entry with you-

Here, Right Now, in this Moment is My Special Day Occassion



We shouldn't just wait for special occasions to use the fine China, wear that sexy red dress, new shoes, or wait to tell that special someone we love them! Every day, every hour, every second of every day should be cherished as a special occasion! Every moment should be full of gratitude and joyfulness that we are able to live and breath each day! Take the time to stop, look, listen and marvel at all the beauty that surrounds us! It's the little things in life I appreciate and never take for granted: the warm embrace of a hug, the aroma of my tea in the morning, the sunshine hitting my face on a long run around the lake, the smell of the lilacs, nature, the sound of my family laughing, hitting all the green lights, dancing, singing, smiles, a call from an old friend, my health, cuddling, second chances, opportunities, and the ability to live each day as a new day to become the person I believe I was meant to be!!

0 comments:

Garlic-Great for Your Health, Bad for Your Breath

8:38 PM Jackie Mart 0 Comments

I am a huge fan of GARLIC!! I probably eat it every day! I put cloves into my green smoothies, eat it with eggs, veggies, fish, quinoa, and more! I feel sorry for my family, friends, and coworkers! hahah

Garlic is one of the oldest medicinal foods on the planet. It is an agent for lowering cholesterol, reduces plaque, is chemo-protective, helps with weight control, has a positive effect on blood pressure, treats worms and other parasites, and decreases the risk of cancer. Garlic neutralizes dozens of bacteria, viruses, and fungi. It fends off aging through its antioxidant properties, and contains strong antibacterial and antiviral compounds that boost your resistance to stress-induced colds and infections. The sulfur found in garlic promotes the elimination of toxins from the blood, lymph, and body. It helps purify the body, has immune-enhancing properties, and contains many phytonutrients.

Garlic Quinoa


Ingredients


1 tablespoon organic extra virgin olive oil
1/2 cup chopped organic onions
1 teaspoon minced organic garlic
1 cup quinoa, rinsed well and drained
2 cups water or 2 cups broth
1/4 teaspoon sea salt



Directions
Sauté onion in olive oil for 2-3 minutes; add garlic and continue sautéing for another 30 seconds or so.
Add quinoa, water and salt to pan; bring to boil then reduce heat then cover and simmer 15 minutes until liquid is absorbed.


You can also add vegatables and beans of your choosing!


Bowden, J. (2007). The 150 healthiest foods on earth. Massachusetts: Fair Winds Press.

0 comments:

Hemp: Vegan Plant Protein at its Finest!

8:34 PM Jackie Mart 0 Comments



I have been consuming alot more hemp products lately so wanted to share the wonders of this nut with you!! I purchased some hemp seed butter at the Wedge today. It looks rather unappealing (bright green in color) but tastes phenomenal!



I have been using hemp protein in my smoothies for a few years now. I buy a 3 pound bag online and keep a little in a canister in the refrigerator and store the rest in my freezer until I need to refill. I also buy shelled hemp seeds and put them on salads, veggies, in my homemade granola bars, energy bars and etc!


Hemp nut is the most nutritious and easily digestible food on the planet, the only complete source of all the following: protein, essential amino acids and essential fatty acids.

The Good Fats

While hemp seed is an excellent source of protein that also contains a variety of vitamins and minerals, its most important feature is that it provides both essential fatty acids (EFAs) needed in the human diet-Omega 6 and Omega 3. These fats are "essential" because they cannot be manufactured in the body and so must be consumed as food. Hemp has an omega-6/omega-3 ratio of 3:1 which is closest to the optimum 4.0 average recommended by the World Health Organization for the human diet. They are 10-15% fiber and contain a rich array of minerals, particularly phosphorus, potassium, magnesium, sulfur, and calcium.

Hemp Compared to Other Foods


•Contains more required amino acids (proteins) than milk, meat or eggs.
•Is a complete protein source--much more balanced & digestible than Soy products.
•Contains about 47% oil, 78% of which is omega 3 & 6--the essential fats.
•Contains all the essential or omega fats required for human health.
•Contains several times more omega 3 essential fat than any fish.
•Provides more energy than energy bars--without their sugar and with less saturated fat.
•Is suitable for those unable to eat gluten, sugar, milk, nuts & meat. Is perfect for those troubled with constipation and for those avoiding carbohydrates.

Benefits of Consuming Hemp

•Lower blood LDL cholesterol levels
•Lower blood pressure
•Improve cardiovascular circulation & function
•Improve organ function
•Improve immunity levels
•Increased energy levels & metabolic rate
•Reduce symptoms of PMS & menstrual cramps
•Reduce inflammation and the symptoms of arthritis
•Improve recovery of muscles after exercise
•Reduce & treat dry skin and hair conditions
•Reduction of many degenerative diseases through preventative measures


Like any other oil, hemp oil products can go rancid so be sure to store them in a dark, sealed container in the refrigerator!

0 comments:

Crafty Planet

6:17 PM Jackie Mart 0 Comments



Made a trip to the craft store today and this is what I created from some of the peacock feathers I had!! Love them! Cannot wait to wear them with a cute summer dress! :)

0 comments:

H2O-Does Your Body Good! Post 2 of 2

5:00 PM Jackie Mart 0 Comments


Dehydration Causes:

*Joint Pain-no lubrication
*Stomach pain and ulcers-sluggish digestion
*Back Pain and Muscle Weakness
*Low Energy
*Mental Confusion and Disorientation
*Dry Skin
*Constipation

A mere 2% drop in water levels can trigger fuzzy short-term memory, basic math skills, and difficulty focusing on the computer screen.

Re-hydration occurs faster in the presence of sodium, regardless of whether in a sports drink or food.

There are many factors that influence water needs:

*Exercise-replace water lost from sweat session
*Environment-hot and humid weather
*Illnesses and Health Conditions-fever, vomiting, and diarrhea cause body to lose additional fluids
*Pregnancy or Breast-feeding

We also lose water when we breath-when exhaling from lungs a small amount of water vapor is released.

Water and Weight Loss:

*Appetite Depressant-makes you feel full
*Metabolizes stored fat-reduces fat deposits in body and turns in to energy
*More water helps reduce water retention-helps flush out your system

Water stimulates the kidneys to work. When the kidneys do not function properly without enough water some of their duties get passed onto the liver. The liver works to metabolize stored fat into usable energy, if the liver is helping the kidneys, it cannot do its own job!! Detoxing the body!!

Recommendations:

Let THIRST be your guide! When the body begins to lose 1-2% of total water, your thirst mechanism will kick in and let you know it is time to drink (mistake for hunger)

Be sure to drink half your body weight in ounces of water per day! For example, if you weigh 150 pounds you would need to drink 75 ounces of water each day!

Color of your urine-taking vitamin B12 turns urine bright yellow, it should be very light yellow; deep yellow indicates dehydration

Drink water pre-during-post workout

H2O workout guidelines:
20 oz 2-3 hours before
8 oz 20-30 minutes prior or during warm-up
10 oz every 20 minutes of exercising
8 oz within 30 minutes after exercise
16-24 oz for every pound of body weight lost after exercise

Room temperature-ice cold water can harm delicate stomach lining

Not in plastic bottles-they leach unsafe chemical BPA into water. Use glass or stainless steel water bottles!!

Eat fresh fruit and veggies-contain water

Remember that caffeine is a diuretic and promotes water loss!! Stay away from coffee and soda!

www.mercola.com
www.webmd.com
www.mayoclinic.com
www.acefitness.org

0 comments:

H2O-Does your body good! Post 1 of 2

1:42 PM Jackie Mart 0 Comments

Water is the most neglected nutrient in your diet, but one of the most vital! We all know that water is essential to keep us alive, however, many people today do not understand the health benefits and do not meet their recommended daily intake.




Water is the 2nd most important compound life is dependent on. Oxygen is the 1st! The human body is approximately 70% water! Because our bodies are mostly water, water figures heavily in how our bodies function.

What does water do for our body?

*Essential for digestion
*Nutrient absorption
*Elimination
*Aids circulation
*Helps control the body’s temperature
*Lubricates and cushions joints
*Keeps the skin healthy
*Helps remove toxins from your body

Essential for digestion- The food we eat cannot be digested if there is not sufficient water in the body. Acids and enzymes break down food into a fluid state which can pass through the intestine for the next phase. Water break down what we eat, turns it into energy, and transports it to parts of the body where it is needed. *tip* DO NOT drink water or other liquids with meals. Water dilutes the acids in the body and may cause heartburn!!

Nutrient Absorption-Our bodies need nutrients to survive. Water also helps deliver these nutrients to specific parts of the body.

Circulation-Water, in the form of blood, is required to transport the nutrients. Hormones need to be moved in order for muscles to grow.

Body Temperature-As the body gets heated up, we sweat and our temperature goes back to normal. Sweat is what drives away the excess heat. This cannot occur without water!

Joints-Water cushions joints, protects tissues and organs from shock and damage. The cartilage tissues found at the ends of long bones and between the vertabrae of the spine hold a lot of water. When cartilage is well hydrated the opposing two surfaces glide freely and friction damager is minimal.

Skin-Your skin will glow if well hydrated!! Dehydration can cause dry skin. Water keeps skin toned, wards off wrinkles. Shrinking cells are plumped up by water and the complexion appears clear, healthy, and radiant.

Toxins-Water acts like a vacuum and sucks all waste and toxins out of the body.

Look for more information about dehydration, factors that influence water needs, water and weight loss, and other recommendations in next post!!

www.mercola.com
www.mayoclinic.com
www.webmd.com

0 comments:

Choose My Plate

3:34 PM Jackie Mart 0 Comments

The US Department of Agriculture recently came out with a new type of "Food Pyramid" called "My Plate." Even though it is interactive and contains many useful tips and information about food choices I have a few gripes relating to the plate!!

Here is what the plate looks like:


There is no one size fits all food plan!! There are Carb, Mixed, and Protein Metabolic Types! What is good for one person isn't necessarily the right diet for another! Listen to your own body.

The Protein portion is not large enough! Protein is a satiating component of any eating plan that will not only help you eat less, but it is also activate your metabolism. It is also involved in building lean muscle. Lean muscle burns calories!

As a general rule of thumb, it is suggested that you shoot for anywhere between .7 to 1 gram of protein per pound of your goal body weight. (so if you weigh 160 pounds, but want to drop down to 140, you should aim for roughly 140 grams of protein, per day). Women will tend to be on the lower end, and men on the higher end.

We are already a society that is overly reliant on carbohydrates. This is a direct correlation to our carb-heavy diet, and the insulin problems that have led to an onslaught of type-2 diabetes and excessive weight gain. This does not mean that carbs are bad. They are an essential part of your diet and should be consumed. But they should not be the bulk of your diet, and the majority of your daily carbohydrates should come from non-processed sources, such as fibrous vegetables (think broccoli, spinach, kale and most greens) or from fruit (although in more limited amounts).

Dairy-The dairy food issue is a controversial one. Dairy farming is a multi-billion dollar government-subsidized industry whose tremendous advertising campaigns have us believing we can't live without milk and dairy products! By the time we are three years old we lose the required enzymes to digest dairy products, especially milk. You may be surprised to learn that the majority of the human population throughout the world does not drink or use cow's milk!! Most people can't drink the milk because their bodies don't tolerate it. Eating lots of green, leafy vegetables,raw nuts and fruits will provide all the calcium you need. Sesame seeds contain more calcium than any other food on earth!!

Where are the healthy fats?!?



Fat provides needed energy. It is difficult to eat the large amounts of food in a very low fat diet to get all the energy you need.

Fat is needed to prevent essential fatty acid deficiency.

Fat is needed so your body can absorb the fat soluble vitamins A, D, E, K, and prevent deficiencies of these vitamins.

Fat provides flavor and texture to help prevent food from being bland and dry.

Fat helps food to stay in the stomach longer, giving a greater sense of satisfaction and preventing hunger soon after meals.

Fat may help your body produce endorphins (natural substances in the brain that produce pleasurable feelings).

Diets too low in fat (less than 20 - 25%) may trigger cravings.


Food Combining-Refer to one of my previous posts. This diagram makes it looks like you should mix all food groups together at one meal.

Water-This diagram makes it look like you should be drinking a glass of milk every day instead of water. Remember to drink half your body weight in ounces of purified water each day!! This is the minimum amount!! Drink more if you are exercising or sweating out in the heat.

Here is a much better food guide to live by. I love it!! Download it for free here:
http://www.honestfoodguide.org/

0 comments:

Hot Weather Exercise Safety Tips

1:39 AM Jackie Mart 0 Comments

By Kathryn Marcinak HHP, BA, C-PT

To keep yourself cool and safe during hot-weather exercise, follow these basic precautions.


•Slow Down
◦Decrease the length and intensity of the workouts until your body adapts to the heat.


•Hydrate
◦Before Exercise: Make sure to drink 2-3 cups of water within the 2 hours before your workout. Weigh yourself immediately before you begin your workout.
◦During Exercise: Drink 1 cup of water every 15 minutes.
◦After Exercise: Weigh yourself immediately after you finish your workout. Drink 2-3 cups of water for each pound lost during exercise.



•Dress Appropriately
◦Use lightweight, loose fitting clothing to promote sweat evaporation to cool the body more efficiently. Also, avoid dark colors, which can absorb the heat.


•Avoid Midday Workouts
◦Exercise in the morning and evening when its likely to be cooler outdoors


•Sunscreen


•Backup Plan
◦If the heat or humidity is excessive, workout indoors.

Regular physical activity is of the utmost importance to optimal health, however don’t let hot-weather workouts put you at risk. Be on the outlook for heat-related illnesses. Signs & Symptoms include:

•Weakness
•Headache
•Dizziness
•Muscle Cramps
•Nausea
•Vomiting
•Rapid Heartbeat

If you experience any of these symptoms, stop exercising and get out of the heat immediately. Drink water, and wet and fan your skin.

Important: If one doesn’t feel better within 60 minutes, contact a doctor immediately.

Resources:

1. Tips for preventing heat-related illness. Centers for Disease Control and Prevention. http://www.bt.cdc.gov/disasters/extremeheat/heattips.asp. Accessed March 2, 2009.

2. Frequently asked questions about extreme heat. Centers for Disease Control and Prevention. http://www.bt.cdc.gov/disasters/extremeheat/faq.asp. Accessed March 2, 2009.

3. Baker LB, et al. Exercising in the heat and sun. President's Council on Physical Fitness and Sports. http://www.fitness.gov/publications/digests/digest-june2007.pdf. Accessed March 2, 2009.

0 comments:

1:25 PM Jackie Mart 0 Comments

I love this!! I feel we need to live more in the present moment and not worry so much about the future. Enjoy everyone for who they are and their company! :)

0 comments:

Tasty Homemade Granola Bars!

1:57 PM Jackie Mart 0 Comments

I'm turning into Betty Crocker! hahah Decided to make my own raw granola bars last night since all the ones in the store contain rice crisps, coconut, and sunflower seeds which I am intolerant to. My version is loaded with healthy Omega-3s, iron, zinc, antioxidants, and fiber! Raw foods also contain more nutrients than cooked foods. Again, I don't really use recipes; I just mix things together to my liking! haha ;)


Dark Chocolate Peanut Butter Granola Bars


Ingredients:

Raw Organic Thick Oats

Chopped Organic Raw Almonds

Raw Pumpkin Seeds

Ground Flaxseeds

Chia Seeds

Dried unsweetened cherries

Ground Organic Raw Walnuts

87% Cacao Organic Dark Chocolate Bar

Natural Organic Chunky Peanut Butter

BeeFree Honee (I buy it at the Wedge)


Place all dry ingredients in a large bowl and mix to combine. I crushed 1/4 of the dark chocolate bar into pieces and added that into bowl as well . Add the wet ingredients (honey and peanut butter) to form a paste. You my need to add more peanut butter or honee if the mixture is too dry. Press mixture into a container. Cover and refrigerate for 2 hours. Cut into bars and devour!! :) Store the extras in an airtight container and store in the refrigerator.














You could also experiment with other nuts, seeds, dried fruit, nut butters, grains, quinoa, or even protein powders! The combinations are endless!!



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Benefits of Yoga

11:58 AM Jackie Mart 1 Comments


I recently started up my yoga practice again after a year off. I realized I stopped doing a lot of the things I loved when life was difficult. I bought a package at CorePower Yoga in Uptown and love it! One of my favorite classes is Hot Yoga Express since I attended the traditional hot yoga classes at Bikram Yoga in the past. It is a great break from my regular routine of biking and running! Keeps me focused!

The practice of yoga bestows upon the well disciplined student: a firm body, a steady mind, and a peaceful spirit. Yoga has many physical, mental, and spiritual benefits. Here are just a few:

Physical:

Strength-yoga postures tone every part of the body.

Endurance-regular dedicated practice increases the capacity to do work.

Flexibility- a youthful ease is maintained or reestablished through correct stretching

Posture-as tone and flexibility are balanced, a straight and effortless posture is achieved.

Increased energy-improved glandular functioning and deep relaxation leave one refreshed.

Health-a consistent and positive state of well being is experienced when the body and mind are balanced.

Mental:

Concentration-improved ability to concentrate on everyday issues.

Emotional stability- more balanced mental attitude.

Peace-inner peace and harmony; a sense of being "unruffled" even during times of stress.

Spiritual:

Wisdom-increases one's intellectual potential.

Freedom-give the soul a sense of lightness and freedom.

Integration-helps unite body, soul, and spirit.

CorePower Yoga offers a week for free on their website!! Take a chance and try it out!! :)

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Being Martha Stewart!

9:50 PM Jackie Mart 0 Comments

Made a cute housewarming gift for my friend Kim! Check it out! I used a wire hanger, book pages, and buttons to make a decorative hook! A great way to upcycle items you already have lying around!!

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Vintage Shop Finds!

7:16 PM Jackie Mart 0 Comments

Ventured out for a walk today after the rain stopped!! Wandered in to one of the cute vintage shops in my neighborhood and walked out with these frugal finds! Had to share them with you! :-)


-"I heart my bike" yellow tee


-Vintage shades


-Silver charm bracelet


-Tall brown boots






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Try Raw Honey!!

8:25 PM Jackie Mart 0 Comments

Raw honey is unheated, unpastureized, pure, and unprocessed!! Most honey found in the store is not raw honey but “commercial" regular honey, which has been pasteurized (heated at 70 degrees Celsius or more, followed by rapid cooling) and filtered so that it looks cleaner and smoother, more appealing on the shelf, and easier to handle and package. Pasteurization kills any yeast cell in the honey and prevents fermentation. It also slows down the speed of crystallization in liquid honey. On the downside, when honey is heated, its delicate aromas, yeast and enzymes which are responsible for activating vitamins and minerals in the body system are partially destroyed. Hence, raw honey is assumed to be more nutritious than honey that has undergone heat treatment.

Raw honey is an alkaline-forming food It doesn’t ferment in the stomach and it can be used to counteract acid indigestion. It is the healthiest choice among the various forms of honey because it has the most nutritional value and contains amylase, an enzyme concentrated in flower pollen which helps pre-digest starchy foods like breads. Local honey is prefered because the pollen is from the area.

The strength of crystalization (hardness) determines the level of live-state nutrients and heat-sensitive enzymes. The harder the honey, the better!! Honey does not spoil!!

-Put a little honey in hot tea to soothe a sore throat and cough
-Eat 1 tsp a day a month before seasonal allegies hit-will help your body become immune to them!

For Dry Skin: Avocado & Honey Face Mask



You will need:

2 tablespoons of avocado flesh

2 tablespoons honey

1 egg yolk


To form this anti aging skin care face mask, put all the ingredients in a blender, or mash by hand in a bowl. Use your fingers to spread the mask over your face and neck and leave it on for at least 30 minutes, preferably longer, before removing.

OR simply put on toast, waffles, pancakes, in yogurt, smoothies, cottage cheese, on rice cakes, with nut butters, crackers, use to make salad dressing, in tea or coffee, and etc!

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