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.

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!

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!

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!

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.