The Real Food Diet Cookbook

11:01 AM Jackie Mart 0 Comments

The top New Years Resolutions are always about becoming healthier, losing weight, or improving fitness! What you eat greatly affects your health and vitality levels! Today more than 95% of chronic disease is caused by food choices, toxic food ingredients, nutritional deficiencies, and lack of exercise!! One of the best ways to just start your health is to clean up your diet! Have Christmas money you are dying to spend? Why not make an investment to your well-being and longevity instead of buying the newest gadget? I love Dr. Josh Axe's cookbook! Simple, whole foods recipes that promote healing and actually taste good!

Here is one of my favorite recipes: (these are very addicting!)

Raw Brownie Bites

Ingredients
  • 2 cups whole walnuts
  • 2 ½ cups Medjool dates, pitted
  • 1 cup raw cacao
  • 1 cup raw unsalted almonds, roughly chopped
  • quarter tsp. sea salt
Directions
  • Place walnuts in food processor and blend on high until the nuts are finely ground.
  • Add the cacao and salt. Pulse to combine.
  • Add the dates one at a time. The consistency should be like cake crumbs but that when pressed, will easily stick together (if the mixture does not hold together well, add more dates).
  • In a large bowl, combine the walnut-cacao mix with the chopped almonds. Press into a lined cake pan or mold. Place in freezer of fridge until ready to serve Store in an airtight container.


























Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, 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

0 comments:

Sick? Can I Still Exercise?

10:46 AM Jackie Mart 0 Comments


 It's that time of year again... We get run down due to holiday stress, parties, sweet sugary treats, breathing indoor air, and the snow and cold temperatures make it harder to stay motivated to get out and get moving. All this taxes our immune system.  Sick? Here are some guidelines to follow regarding exercise. 

 If your symptoms are above your neck, it’s usually OK to exercise at a lower intensity than you are used to. This includes symptoms such as:
  • Runny nose
  • Nasal congestion
  • Sneezing
  • Sore throat
  • Headache
If you have enough energy to tolerate it, increasing your body temperature by sweating from exercise will actually help to kill many viruses. 
The key to exercising when you’re sick is to do so carefully. Over-exercising will place more stress on your body, which can suppress your immune system, so keep the intensity of your workouts to a moderate level if you're sick; just go for a brisk walk or tone down your regular workout.


 It’s generally advised that you AVOID exercise if you have symptoms that are "below your neck," such as:
  • Fever
  • Coughing or chest congestion
  • Fatigue
  • Widespread body and muscle aches
  • Vomiting, upset stomach and/or stomach cramps
No matter what your symptoms, be sure to listen to your body. If you don’t feel up to it, and need rest, then take some time off!! 
I cannot stress enough that if you don’t feel well, do not do your full, normal exercise routine because it can stress your immune system more and prolong your illness!
High-intensity exercise should be avoided when you’re sick, because any kind of intensive exercise boosts production of cortisol, a stress hormone which inhibits the activity of natural killer cells—a type of white blood cell that attacks and rids your body of viral agents.
www.mercola.com


Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, 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

0 comments:

Now Offering Herbal Detox Body Wraps

5:50 PM Jackie Mart 1 Comments


What Exactly is a Toxin?
A toxin is basically any substance that creates irritating or harmful effects in the body, which can sometimes even damage our tissues and organs.  A lot of people are not aware of the fact that everything we breathe, eat, drink, and even touch contain toxins, in other words, we can acquire toxins from our environment by breathing them, by ingesting them, or through physical contact with them.  

 Toxins can be poisons, heavy metals, pesticides, fungicides, cleaning solvents, smog, and many substances that we don’t even know are leeching into our bodies via our clothing, our furniture, and even our carpets.  Did you know that the worst toxins we can ingest are put into our foods as additives and preservatives? 


 The Ultimate Body Applicator 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.

Not water loss
Fat and toxins are lost
Skin is toned and tightened
Reduce pain and inflammation
Sculpting and body contouring
Featured in the Emmy Gift Bags in 2007 and 2008, invitation only event.
Featured at the Academy Awards in 2009, invitation only event.
Featured on CNN as a natural alternative to botox and liposuction
Easy, not messy and affordable made to use at home
Total body makeover possible if used over time
















Contact me if you would like to try it! I also do wrap parties with you and 5+ friends! Start your new years resolution early this year!!

Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, 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

1 comments:

Organic Skin Care Gifts Under $20

9:49 PM Jackie Mart 0 Comments

Skin is the largest organ on the human body. It acts as a shield to the elements, helps with detoxification, protects our tissue and other organs, and even reflects our inner health by showing stress, tension, hormonal imbalances, and nutritional deficiencies.  Since it is so important we need to protect it and not slather it with toxins and chemicals day in and day out!

Think about how many toxins you are putting on your skin every day if you use commercialized products: toothpaste, deoderant, shampoo, conditioner, face cream, makeup, lotion, perfume, fingernail polish, shave gel, body wash, hair styling products, and the list could go on and on!!!

Here are some great organic gift ideas under $20 from a local company called Organic Aah that I highly recommend. Give the gift of health this holiday season! Your loved ones will thank you! Connact Shannon and tell her Jackie referred you. Click on the links below to view the specific products or go to www.organicaah.com to shop the whole collection.

                                
 



Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, 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



0 comments:

Tips for a Healthy Holiday

9:28 AM Jackie Mart 0 Comments

Your "On the Go" Guide for a Healthy Holiday
1) Scout and plan ahead via the internet to determine where there might be health food stores or restaurants at your destination. Let your relatives know what type of foods you're used to and help direct them to the right choices.
2) Most gyms, workout and yoga studios offer a free week to newbies! Great way to stay fit while in another city visiting relatives if you are on a budget! Or bundle up and run outside! BURST exercise can also be done anywhere with little or no equipment! (Contact me for workout plans)
3) Cranberry acts as a natural diuretic by flushing excessive fluids out of your body, as you may inadvertently consume more sodium than usual when traveling by eating out at restaurants and on the go. I often keep concentrated cranberry on hand and pour into a glass fresh water with some stevia to drink in the evenings or drink Weightless Cranberry Tea from Traditional Medicinals. I wake up and pee a large amount, which is a huge relief from feeling bloated!
4) Digestive Enzymes! They promote better digestion, and help improve the absorption and assimilation of nutrients into the body. One of the brands I like is Garden of Life RAW Enzymes, which I stash in my purse at all times, so I can eat 1 or 2 right before a heavier meals. (Contact me if you would like me to order some for you)


5)Bring your own travel snacks! Skip the peanuts, pretzels or cookies typically served on planes! Excellent choices include: raw nuts and seeds, LARABARS, fresh fruit, nut butter, raw veggies, hummus, salsa. To boost your immune system pack a Greens powder or Vitamin C packets! You can buy single use packets of these at Whole Foods or your local food co-op.


6) I like to bring an eye mask and my own blanket, neck pillow, headphones, and ear plugs on the airplance when traveling! Remember to stay hydrated-Drink 8 oz of water for every hour in flight! Be sure you are drinking from a glass or BPA-free water bottle! Avoid alcohol and caffeine; it is dehydrating!

7) Pack a good attitude! Nothing spoils a holiday trip or exacerbates any problems more then a sour disposition. Do your best to make the most of the situation and enjoy the season because it only comes once a year. You never know what great memories you will make if you're willing to enjoy the holiday!
8) Holiday treats: It’s true—there will be plenty of terrific foods. But will you feel good after you eat them? Imagine yourself overindulging. How do you feel afterwards? Was the taste really worth it? Could you have received the same pleasure with a smaller amount? And don't beat yourself up if you do eat too much!! We are human! Just be sure to get back on track!


9)If you do decide to have an adult beverage here is an option!! I may have to enjoy this cocktail on New Year's Eve only I would add some vodka!







Berry Cosmo 


1 oz cran-raspberry or berry sparkling water
1 oz vodka 
squeeze of lime
garnish with lime twist

 Shake everything except sparkling water in a cocktail shaker with ice. Strain into a chilled martini glass, top with sparkling water and garnish with a lime twist.

10)Lastly, remember the holidays come once a year! They can be stressful so take some time out for YOU! Family getting to you? Get outside and take a walk in the fresh cool air! Schedule a massage with the money you get as a gift! Head to the movie theater! Anxiety? Go to an empty room take some deep breaths!


Wishing you  a joyous holiday season!!
Jackie
Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or JackieAMart@hotmail.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


0 comments:

Comparison Kills Contentment

8:20 AM Jackie Mart 0 Comments

About a month or so the pastor at my church talked about comparison.  This has become easier since we have access to Facebook profiles, reality TV shows, and other forms of media at our fingertips. We feel content until we see our neighbor down the street just re-sided their house, the new SUV parked in the driveway, your coworker got a promotion, your friend bought a new Iphone,  or that a girl we hated in high school got married before we did.. multiple examples.  We always seem to want bigger and better!

The last few years of my life I have gone from having a house, a dog, a yard, a husband to living in a small studio apartment alone. I got rid of a lot of my possessions and have realized I do not need much to be happy. Those "things" just add more stress to my life.  I recently quit my full time job to pursue my passion of starting my own wellness business. Granted I know it will be a challenge but I'm ready for it! I would much rather be doing what I love every day and just get by financially than continue to show up to a "job" that is not fulfilling my God-given purpose. My car is old but it gets me from point A to point B. I don't wear designer clothes but sure can pull myself together with what I do have in my closet. I have met some wonderful positive people lately that are my cheerleaders and am realizing who steals my energy and who I want and do not want in my life. Practicing gratitude daily keeps me content!

What about you? Are you content with yourself, your career, and your life? If not, think about ways you could change it. Take the steps TODAY and you will eventually get there! Be sure to live in the moment and don't take any second, minute, hour, day, week, month, or year for granted! Our life here on Earth is limited and remember we attract everything to us both good and bad! And why compare? We are all unique and genuinely made, perfect in the Creator's eyes!

Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or JackieAMart@hotmail.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.

0 comments:

GMOs-What You Need to Know

8:16 AM Jackie Mart 0 Comments

I definitely wanted to touch on GMOs and give you some more information considering the recent election and Prop 37 in California.  Genetically modified organisms (GMO’s) are just what the name implies. Organisms, in this case, foods that have been changed genetically, altered genetically.

According to a report by Dr. Oz, more than 80% of the foods we eat on daily basis contain one or more types of GMO. And what’s more is that the United States Department of Agriculture (USDA) doesn’t require that these foods be labeled. The food manufacturers take advantage of the cheaper costs of genetically modified foods and do not inform you that these potentially dangerous food ingredients are in their products.

The benefits of GMO foods are that these types of foods can be grown in less than optimal soils (thereby providing less than optimal vitamins, minerals, and other vital nutrients.)  My Dad is a farmer in Iowa and told me you can’t even buy seeds today that are not genetically modified!! That scares me!! Another alleged benefit is that there is less need for pesticides therefore making it cheaper to grow foods. This allows for less expensive foods, although the grocery prices are not lower!

Health Concerns with GM Foods
  • Increase in allergies
  • Increase in antibiotic resistance
  • Problems with endocrine system
  • Disorders of the reproductive system
  • Increase in aging symptoms

Some countries, notably the European Union does not allow GM foods to be imported. In addition, if their foods contain more than .9% GM foods they must be labeled so the consumer knows exactly what they’re getting and consuming.

The USDA and related government agencies in our country argue against any labeling here on the grounds that this would imply that GM foods are different. Well…..they are!!!  Again, when it comes to eating healthy and protecting your own health and that of your family you can’t rely on anyone but yourself to choose the healthiest real foods that are as close to the way God created them as possible.

While the list of GM foods is undoubtedly growing, here are the most commonly found GM foods:

  • Corn (which is in everything these days!!! High Fructose Corn Syrup)
  • Canola
  • Alfalfa
  • Soybeans (soy is NOT a health food!)
  • Sugar Beets


I urge you to consider the potential dangers of eating anything that has been altered from its original state and consider the evidence now starting to come to light about their impact on your health.

Avoiding GM foods can be a bit tricky since there are no warnings on the labels. The following are my recommendations for keeping GM foods out of your body:

  • Avoid all foods with corn or canola oils or by products.
  • Look for and buy foods that are labeled GMO free.

Here is a shopping guide I found: www.nongmoshoppingguide.com

  • Shop for organic foods. (By law they must contain less than 5% GM products.)
  • Plant your own garden and eat fresh foods daily.
  • Read and keep up on the latest GM foods
 
Need help cleaning up your diet? Schedule a nutrition consultation with me and I will help you avoid putting more toxins into your body!

http://www.doctoroz.com/videos/genetically-modified-foods-get-facts

http://articles.mercola.com/sites/articles/archive/2011/03/09/why-arent-gmo-foods-labeled.aspx

http://www.nongmoproject.org/
 
Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.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.
 

0 comments:

My "Cereal" Recipe

8:24 PM Jackie Mart 0 Comments


This is a photo I took a few days ago of the dreaded cereal aisle in the grocery store.. I think it should be called the "cancer feeding" aisle!! Sugar feeds cancer cells and every single box is filled with this deadly substance! I cannot stress enough to stay away from this popular breakfast food!
 
In 1700, the average person consumed about 4 pounds of sugar per year. In 1800, the average person consumed about 18 pounds of sugar per year. In 1900, individual consumption had risen to 90 pounds of sugar per year. In 2009, more than 50 percent of all Americans consume one-half pound of sugar PER DAY—translating to a whopping 180 pounds of sugar per year! One gram of sugar equals 4 teaspoons of sugar! Think about it-your cereal box says it has 12 grams of sugar per serving.. that is 48 teaspoons of sugar! Would you sit down infront of the sugar bowl and eat that much plain sugar? Gross!! And most people eat more than one serving of cereal for breakfast!
Many people will say, “I don’t eat that much sugar.” The reason they’re wrong is that they’re not aware of the hidden sugars. Sugar is added to a high percentage of packaged, bottled, and canned goods. It also goes by many, many names. Additionally, refined wheat, rice, and other grain flours turn almost immediately to sugar once they hit your system.  
 
So why does this matter? Sugar decreases your immune system function, is the primary source of obesity, and is the source of food for viruses, bacteria, and cancers.  Research shows that cancer cells have 8 times as many receptors for sugar as they do oxygen. What this is saying is that every time you eat sugar, you are allowing cancer to develop and build in your body. With the massive increase in sugar con the rate of cancer has gone up exponentially since the 1700’s with 1 in 2 men and 1 in 3 women getting some form of cancer today.
 
Sugar is an addiction and part of a destructive lifestyle. While it may seem IMPOSSIBLE to avoid it, it’s not. As tough of an addiction as it seems, the craving for it also relinquishes quite quickly. Here is a great healthy alternative to your usual bowl of Raisin Bran or Captain Crunch!! 
 
Grain-free "Cereal" Recipe:

Combine the following in a bowl-

*Unsweetened Vanilla Almond Milk or Coconut Milk
*Any type of berries
*Sliced almonds, walnuts, or pecans
*Chia Seeds
*Ground Flaxseeds
*Cinnamon
*Pure Vanilla Extract

Contact me for more great recipes and hidden sources of sugar!! 712.790.5883 or jackieamart@hotmail.com

Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.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.

http://www.optimumwellnessmn.com

0 comments:

Ask The Nutritionist

10:00 AM Jackie Mart 0 Comments

Question:

"If I workout first thing in the morning should I go on an empty stomach, or what should I eat?

-Jimm from Eagan, MN

Answer:

Hi Jimm!! Great question!! The theory behind this is that your blood sugar levels are low when you're in a fasted state (after going all night without eating) which targets more fat burning. 

Keep in mind that the majority of the "fuel" used during most exercise is not actually coming from the food you have just eaten. If you're working out at a moderate to high intensity you're using glycogen and fat that is stored in your muscles, liver, and fat cells. Typically, your body has enough of that stored fuel to last for one to two hours of intense work, or three to four hours at moderate intensity.

Therefore, if you are consuming a high quality diet, eating every three to four hours, your body may not need anything to eat before you begin your workout. Still, some people do have a hard time exercising without eating something first. Typically these people are more sensitive to changes in their blood sugar levels, which can decline during the first 15-25 minutes of their workout. It is this decline in blood sugar that causes dizziness, faintness, nausea or lightheadedness. This is especially true if you exercise first thing in the morning.Additionally, exercising on an empty stomach may not appeal to athletes as it will typically reduce overall performance. Professional athletes may also not be as concerned with fat loss.

I believe the best approach is to use some common sense and listen to your body. A number of individual factors can play a role, such as your age, when you last ate, whether or not you're pregnant, taking medications, your medical history, level of fitness, and the type of workout you engage in. For example, if you feel weak or nauseous while exercising on an empty stomach, you may want to at least eat a small meal before exercising.

*If you do need a little something before working out try a whey or hemp protein smoothie or plain greek yogurt and add your own berries, nuts and seeds!

Try Burst Training!!

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. 

Please contact me to learn more about the link between exercise and your diet!


Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.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.

http://www.optimumwellnessmn.com

0 comments:

Apple Season-Storage Tips

10:52 AM Jackie Mart 0 Comments

It's cooling down at night and Fall seems to be just around the corner!! I love apple orchards, hayrides, pumpkin patches and wineries!! Sadly, apple season doesn't last forever, so it's important to buy extra apples to store for later in the year. Each variety of apples is different, make sure you ask your local orchard about the variety you are buying. Here are a few more generic storage tips to help your apples last into the cold winter months.
  • Avoid storing apples with other fruits/vegetables. The gases naturally released by other fruits/vegetables can make apples soften.  

  • Placing apples in the refrigerator is great for short-term storage. But the refrigerator lacks humidity and can dry apples out. Place them in a perforated plastic bag (often what they are sold in). This will help trap some of the humidity.You can even add a damp paper towel over the bag for extra humidity.  

  • For longer term storage, you can put them in a cardboard box and keep them in a cool, dark place (like a basement or pantry). Its nice to close the box so it limits the airflow, but it doesn't need to be airtight.   

  • Avoid freezing the apples. Ideal storage is between 33-38 degrees Fahrenheit with humidity ranging between 80% and 90%. 

  • Try not to store apples with any bruises or soft spots, this will shorten storage life and cause more fruit decay in the whole group. To help prevent bruises, handle apples carefully and wrap them individually in newspaper before putting them in a box for storage.   

Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.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.

http://www.optimumwellnessmn.com

0 comments:

Only have 15-30 Minutes a Day to Workout? Perfect!

10:19 PM Jackie Mart 0 Comments

Burst Exercise Training

When people think about exercising to lose weight they immediately think about spending countless hours of pain on the treadmill, spending hours in the gym, on the bike or in an aerobics class.  While there are many cardiovascular benefits to aerobic exercise, it can actually be doing more harm than good. Cortisol is a stress hormone that is released during long aerobic work-outs. It actually increases fat storage and muscle break down.  You are never going to lose the 10, 20, 50 extra pounds by designing your body to store fat and decrease lean muscle. 

The idea of working out is to burn fat, increase lean muscle and supply your body with oxygen.  The exact opposite of what aerobic exercise does for the body!
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. 
HOW TO BURST TRAIN??? This is a work-out style; it can be done with almost any type of exercise.  It can be done at home with little to NO equipment.  It can be designed to push the most advanced athletes and it is as easy to do for any beginner.  The more muscle groups that are involved in the exercise the better.  Let me teach you how!
 
 
One Session (30 Minutes) $48


Package of 5 Sessions (30 Minutes Each) $255
 
 
Package of 10 Sessions (30 Minutes Each) $444


Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.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.

0 comments:

Healthy Breakfast and Lunches for your Children- You are What you Eat

4:28 PM Jackie Mart 0 Comments

Schools are starting up again and it's time to fill those lunch boxes with some healthy items! I have received alot of questions lately from moms regarding children's lunches and healthy breakfast options!!

Here are some great fast, easy, and nutritious ideas!

BREAKFAST


Smoothies!!

Banana Breakfast Wrap
  • 1 sprouted whole grain tortilla
  • 2 tablespoons unsweetened natural almond or peanut butter
  • 1 banana, diced
  1. Spread almond butter on tortilla.
  2. Top with bananas and roll.
Breakfast Quinoa
  • 1 cup quinoa, soaked and cooked
  • 2 tablespoons of your favorite dried unsweetened fruit (cranberries, raisins, blueberries, etc.)
  • Dash sea salt
  • Cinnamon or grated nutmeg to taste
  • Stevia to taste
  • 1 cup unsweetened almond milk
  1. Combine all ingredients in a medium saucepan.
  2. Heat over medium heat until liquid is absorbed.
Grainless Granola

Basil Walnut Egg Scramble

QUICK HEALTHY LUNCHES



Zucchini Hummus and Veggies
  • 1 medium zucchini, sliced
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1 clove of garlic, peeled and minced
  • ½ teaspoon cumin seed
  • Dash sea salt
  • Your favorite vegetables.

Combine all ingredients (except vegetables) in a food processor or blender and mix until smooth. Serve with cut vegetables or spread on a pita wrap or gluten-free bread along with veggies.

Quinoa Pasta Salad
  • 1 cup quinoa rotini pasta, cooked, drained, and cooled
  • ½ sweet red pepper, chopped
  • 1 green onion, chopped
  • ½ tomato, seeded and chopped
  • ½ zucchini, chopped
  • ½ cucumber chopped
  • 3 tablespoons parsley, chopped
  • 1 tablespoon organic lemon juice
  • 1 tablespoon extra virgin olive oil
  • Dash sea salt
  • Fresh cracked black pepper to taste
  1. Mix pasta, pepper, onion, tomato, zucchini, cucumber and parsley.
  2. Whisk together lemon juice, olive oil, salt, and pepper and pour over salad. Toss to mix.
California Veggie Wrap-Can add organic turkey or chicken
  • 1 sprouted grain, gluten-free tortilla
  • ½ avocado
  • 1 tablespoon lemon juice
  • Dash sea salt
  • ¼ cup baby spinach
  • ½ cup carrots, peeled and shredded
  • ½ tomato, chopped
  • ¼ cup spicy sprouts
  • ½ red bell pepper, sliced
  1. Combine avocado, lemon juice and sea salt in a small bowl. Lightly mash with a fork.
  2. Spread mashed avocado on tortilla.
  3. Top with spinach, carrots, tomato, sprouts, and pepper.
  4. Roll and cut in half.
Garlic Quinoa
  • 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

1.Sauté onion in olive oil for 2-3 minutes; add garlic and continue sautéing for another 30 seconds or so.

2.Add quinoa, water and salt to pan; bring to boil then reduce heat then cover and simmer 15 minutes until liquid is absorbed.

Other Goodies They Will Love:

 

WHAT TO AVOID:

  • Candy
  • Commercial granola bars
  • Commercial fruit snacks
  • Pudding and Jello
  • Juice boxes
  • Potato chips
  • Processed meats like bologna, salami or hot dogs
  • Soft drinks and energy drinks
  • Fast processed snacks like Lunchables or packaged cheese and crackers
  • Cookies and snack cakes



    • Want more ideas or need help with meal planning or grocery shopping? Please contact me with questions.  I also offer phone or skype sessions if you do not live in the Twin Cities!



    Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.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.

    0 comments:

    Do you need to DETOX???

    1:26 PM Jackie Mart 0 Comments

    Just like dusting your furniture and cleaning your bathrooms, the human body needs to be cleaned too.

    Here is a checklist of symptoms to signal it may be time for a reliable “body cleaning”...

    ✓ Do you experience fatigue or low energy levels?
    ✓ Do you experience brain fog, lack of concentration/poor memory?
    ✓ Do you crave or eat sugar?
    ✓ Do you have less than two bowel movements a day?
    ✓ Do you experience indigestion/acid reflux after eating?
    ✓ Are you overweight and have inflammation?
    ✓ Do you experience recurring yeast infections, jock itch, or foot fungus?
    ✓ Do you take prescription medications?
    ✓ Do you experience frequent headaches?
    ✓ Do you have bad breath or excessive body odor?
    ✓ Do you experience depression or mood swings?
    ✓ Do you have food allergies or skin problems?
    ✓ Do you eat fast food, fatty foods, processed or fried foods, soda?

    Now Offering $45 Ion Detox Foot Bath Sessions!!

    HOW IT WORKS:

    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.


    To schedule a session please contact:

    Jackie Mart-Holistic Nutritionist and Lifestyle Coach
    Cell: 712.790.5883
    Email: Jackie@OptimumWellnessMN.com 

    Copyright, 2012, 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.

    http://www.optimumwellnessmn.com

    0 comments:

    Subscribe to: Posts (Atom)