The Real Food Diet Cookbook

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

Sick? Can I Still Exercise?

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

Now Offering Herbal Detox Body Wraps

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

Organic Skin Care Gifts Under $20

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.

                                

 

Argan Oil 1 oz $12.50

Lipgloss $13.00

Lipstick $15.00

Mascara $18.00

Pink Bath Salts $9.00

Solay Bath Salts $18.00

Solay Body Lotion $20.00

Lavender Bath Soap $10.00

Tea Light Candle Holder $10.00

Nail Polish Remover $10.50

Nail Polish $8.00-$10.00

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

Tips for a Healthy Holiday

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