Happenings at Optimum Wellness LLC

2:00 PM Jackie Mart 0 Comments

So many things happening lately!! I have been a busy girl! I wanted to share a few photos with you from some of my past events and share a few ideas I had for upcoming events.

I moved back to Iowa in April and have been plugging away with my business here! I am renting an office in the Center for Chiropractic Wellness right on Central Ave and it has been perfect! My first big event was at Iowa Lakes Electric Cooperative where I spoke about Food Intolerances to the employees.

My Office

The summer consisted of monthly group grocery store tours at the Estherville Hy-Vee, speaking about Holistic Healthy Eating and Weight Loss at the Couch to 5K Program, teaching  BURST exercise classes in the park two times a week in Graettinger to a group of 20-25 women and in the basement of the First Presbyterian Church in Estherville as well as a few drop-in classes at the Regional Wellness Center!

Sample BURST workout

Hy-Vee Grocery Store Tour

Booth at Back to School Bash

August was a busy month also- I had a booth at Sweet Corn Days, Back to School Bash at the Estherville Lincoln Central school and at Iowa Lakes Community College and gave a fun demonstration at the Downtown Market in library square called "Snacking Smarter" where I made two healthy snacks to sample and talked about making better snack choices! Yoga Okoboji hosted my Toxicity and Digestion workshop and I had a wonderful turnout of 13 attendees at the grocery store tour right after at the Spirit Lake Hy-Vee!!

A Few Good Reads

9:30 PM Jackie Mart 1 Comments

A Facebook follower asked me last week about some health books I recommend.  Here are a few of my favorites! I'm an Amazon addict and have a billion nutrition, wellness, and self-help books! LOL! I am currently reading, The Power of Positive Thinking by Norman Vincent Peale. And I have about 3 other books started! ;-) So many things to read, so little time!! Remember knowledge is power!!







Copyright, 2013, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com

Endless Possibilities

2:29 PM Jackie Mart 0 Comments

Today I am feeling very overwhelmed with emotions! So many wonderful things have been happening and I am so grateful! I just got hired to work part-time a few days a week at Wilder Thymes, the natural food store in Spirit Lake. I will be able to help people who are new to natural foods and show them around the store! This will allow me to branch out and meet more people who are looking to incorporate more natural and organic foods into their diet! This is just one of the many things I am thankful for today! Much more to come! :-) I cannot wait to see what else is in store with the seeds I am planting. Things are coming into fruition!

I hope you have a great weekend! I'm off to Minneapolis again to work some modeling promos. Cheers to working hard and paying off debt!

Stay tuned for more exciting news and updates for Optimum Wellness LLC!!

Sneak Peak:

-Health Educator for Cigna Health
-Monthly Cooking Classes
-NYC Radio Show
-Traveling Speaker and Presenter
-Online Nutrition Training

Be Well-
Jackie

TRANSFORMATION

6:56 PM Jackie Mart 0 Comments

I attended a contemporary church in the area for the first time in Okoboji today. I've been meaning to go but have been gone most weekends this summer! (I know, excuses.. LOL!)  I fell in love with a church in Minneapolis called Eaglebrook and haven't found anything that even compares to it! I know moving back here I do not have access to multiple things I did before and have had to deal with it and stay positive, which is not always easy! (Even if you are not religious please keep reading because there is a deeper meaning to this post)

My favorite part any church service has always been the songs.  My eyes were watering and  I got emotional during the songs this morning... which is a sure sign I was meant to be there!! :-)  The sermon seemed as though it was directed towards me (happens ALL the time when I do make it to church! Crazy how that works!) There are a few things I wanted to share with you that definitely stuck with me:


* God blesses us so that we may be a blessing to others.

*What he gives us we are to share with others.

*We are made to be different than those around us.

*God's people serve others.

*Transformation is the process through which God takes you where you are supposed to be.


We go through transformations many times throughout our lives. Job changes, moving, new schools, college, marriage, careers, divorce, and so on.  Transformations can be a change in all areas of life including our physical bodies (weight loss, surgeries, growth spurts, puberty, weight gain), emotionally, and spiritually.  We are in a constant state of growth and change. I have been going through my own HUGE transformation the last 3 years that most people cannot imagine or even know about. There sure hasn't been an "easy button", but most things that are of value in our lives tends to make us uncomfortable. Sometimes being the "real" you is tough. We are in a society where conforming is typical. People may think I am weird for being into holistic health and wellness but I know I was created to be a teacher and feel the best and most alive when I am helping others! I am sharing my strengths and serving those around me which is leading me to where I am supposed to be!

Ironically, a new friend of mine posted this on my Facebook wall yesterday. It made me cry!!!


No matter where you are in your own transformation, remember this: small changes every day make a big difference; don't get discouraged if you are not where you would like to be; and do not be afraid to reach out if you need some support! There are always people around who would be glad to lend a hand, ear, or a even a hug when you need it! :-)


Be well!!

Jackie


Copyright, 2013, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com

What Do You Mean by "Clean Eating?"

2:32 PM Jackie Mart 6 Comments

If you are a fan of my Facebook business page you will notice that I mention "clean eating" all the time!! I thought it would be good to let you know exactly what I mean by this.

When someone makes the choice to eat "clean" they are choosing to eliminate all processed foods and extra additives from their diet.  Basically, you are choosing to eat whole, unrefined foods. 

The basics of eating clean include - eating lots of fruits and vegetables.  These are straight from nature - the idea is to stay away from anything that may have been altered in any way.  I tell people to consume foods by "God" not by "Man."



Include meats, however; "whole" meats that you have chosen straight from the butcher or prepared yourself. You would be very surprised to find out what is actually in ground turkey, hot dogs, farm-raised fish.... (choose grass-fed beef, organic chicken, wild caught fish, organic free range turkey)

Eat fewer ingredients - try not to purchase items with more than 4-6 ingredients in the ingredient list.  Also, be sure you recognize every ingredient.  If you can't pronounce it, you probably shouldn't put it in your body and put it back on the shelf!! Generally speaking, if it doesn't have a label, it is GOOD for you!! 


Clean Eating Guidelines: 

-Eating small frequent meals 5-6 times per day to level blood sugar and prevent hunger (listen to your body! We are all different) 

-Include lean protein, complex carbohydrates (vegetables) and heart healthy fats at each meal.

-LIMIT processed and/or refined foods (sugar, baked goods, candies, white flour, white rice, etc)

-Avoid trans fats (hidden in many things even if it says zero trans fat on the food label!)

-Limit sodas, high calorie juices and other drinks that give your body no nutritional value and lots of -unnecessary (unwanted) calories- these actually rob your body of nutrients!

-Limit high calorie, non nutritious foods (i.e. junk food)

-Drink at least half your body-weight in ounces of water a day!


If you have never eaten this way before it may take some practice and some time to get 100% "clean". Unprocessed, natural state foods have a different taste than frozen and processed foods.  Your taste buds will go through an adjustment period.



Food can be very confusing! Let me help simplify it for you!! If you would like to learn more I would encourage you to schedule a one on one grocery store tour with me at your local grocery store. Please contact me to schedule. 712.790.5883 or Jackie@OptimumWellnessMN.com

I also have put together a clean eating recipe book that contains 30 tasty and easy to make recipes if you need some ideas! Follow this link to my website to purchase: Clean Eating Recipe EBook 

Questions? Please ask!!

Be Well!

Jackie



Copyright, 2013, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com

Vitamin D-The Sunshine Mega Vitamin

7:47 PM Jackie Mart 0 Comments

Researchers have been discovering the importance of this vitamin more and more! Studies have been linking vitamin D deficiency to multiple diseases and disorders. Thank you Dr. Josh Axe for this information I am sharing with you.

Chronic Diseases Fueled by Vitamin D Deficiency:


Alzheimer’s disease
Asthma
Autism
Cancer
Cavities
Cold & Flu
Cystic fibrosis
Dementia
Depression
Diabetes 1 and 2
Eczema & Psoriasis
Hearing loss
Heart disease
Hypertension
Infertility
Inflammatory Bowel Disease
Insomnia
Macular degeneration
Migraines
Multiple Sclerosis Crohn’s disease
Muscle pain
Obesity
Osteoporosis
Periodontal disease
Pre eclampsia
Rheumatoid arthritis
Schizophrenia
Seizures
Septicemia
Signs of aging
Tuberculosis

What isn't on this list, right?!?!?!

In a recent study, researchers at the Mayo Clinic found that leukemia patients with low levels of vitamin D at their diagnosis were twice as likely to die and progressed at a faster rate than those with adequate vitamin D levels. They also discovered trends revealing that higher levels of vitamin D matched with longer survival times and decreased progression of the disease.

D. Alexander Parker, Ph.D., Associate Professor of Epidemiology and Urology at Mayo Clinic in Florida, suggests that one-quarter of Americans suffer from low levels of Vitamin D.

In fact according to data obtained by the National Health and Nutrition Examination Survey 7.6 million children across the USA were vitamin D deficient. This is defined as less than 15ng/ml of blood.



The Importance of Vitamin D

Vitamin D is important for bone health as well as reducing the risk of heart disease, diabetes and some types of cancer. It is vital for the absorption and metabolism of calcium and phosphorus. In addition it has been found to:

-Regulate and support the immune system
-Maintain healthy body weight
-Reduce the risk of developing multiple sclerosis
-Maintaining brain function as you age
-Reduce severity and frequency of asthma symptoms
-Reduce the risk of developing rheumatoid arthritis in women



4 Best Food Sources for Vitamin D3


1. Wild caught salmon (and other fatty fish like tuna, mackerel and sardines. NOT tilapia)
2. Raw dairy like cheese and yogurt
3. Organic, cage free, vegetarian fed eggs (eat the WHOLE egg! Yolk too!)
4. Mushrooms


What’s the Best Time of Day for Vitamin D?

The best time of day to get sunlight exposure for vitamin D is noon. 

It’s essential to know and maintain healthy levels of vitamin d to protect against disease and disability later in life. For this reason, it’s important to get proper testing to know your levels of vitamin D.

Supplementation is critical especially here in the Midwest! As an adult woman I take 5,000 IUS a day.  I would encourage you to go to the doctor and get your vitamin D levels tested to see if you need a higher dosage! (simple blood test) When looking for a vitamin D supplement make sure it comes from a whole food source. I sell a wonderful brand that is organic, raw, vegetarian, and gluten-free! Please contact me if you would like to order. I will be placing an order this week! 712.790.5883 or Jackie@OptimumWellnessMN.com



www.draxe.com



Copyright, 2013, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.


www.optimumwellnessmn.com

Gluten-hidden everywhere!

9:19 PM Jackie Mart 0 Comments

A few hidden sources of gluten you may not have realized:  barbecue sauce, binders, bouillon, brewer’s yeast, cold cuts, condiments, emulsifiers, fillers, chewing gum, hot dogs, hydrolyzed plant and vegetable protein, ketchup, soy sauce, lunch meats, malt and malt flavoring, malt vinegar, matzo, modified food starch, monosodium glutamate, nondairy creamer, processed salad dressings, seitan, some spice mixtures, stabilizers, teriyaki sauce, textured vegetable protein.

EEK!! This is why it is important to eat unprocessed foods. It's no wonder why people with gluten intolerance get overwhelmed! Eating "clean" is a great start to avoiding gluten containing foods if you react to it. I will be giving a cooking class on September 24th from 6:30-7:30 PM where I will show you how to cook with a gluten-free superseed- Quinoa! Please follow this link for more details: www.cookingwithquinoa.eventbrite.com 


Copyright, 2013, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.


www.optimumwellnessmn.com

Why you Should Eat Wild Caught Fish Instead of Farm Raised

6:18 PM Jackie Mart 0 Comments

I'm sure you have heard that eating fish is healthy, right? High in the "good" fats (Omega 3's)... Do you know where the fish you buy at the supermarket comes from? They are labeled either wild caught or farm raised.


Think of what "farm raised" really means... Thousands of fish are raised commercially in tanks, enclosures and controlled pens across the country usually in lakes, ponds, rivers and oceans and fed corn to fatten them up! Since they are raised so close together they generally eat their own feces.  This is very un-natural!!



Research has found that farmed fish has less usable omega-3 fatty acids than wild-caught fish and a 20% lower protein content. A USDA review confirmed the findings. Farmed fish are fattier and have a high concentration of omega-6 fatty acids. Imbalances in the levels of omega-3 and omega-6 fatty acids create inflammation in the body. Farm-raised fish are given antibiotics to stave off disease that results from crowded conditions and are also treated with pesticides to combat sea lice.

Researchers have also found levels of polybrominated diphenyl ether (PBDE), a chemical used as a flame retardant, in high levels in farm-raised fish. PBDEs are endocrine disruptors that are thought to contribute to cancer. Scientists believe that both fish feed and increasing concentrations in the open oceans are contributing to high PBDE levels in fish and humans.

Another study, conducted at the University of New York at Albany found that dioxin levels in farm-raised salmon are 11 times higher than those in wild salmon. Dioxins are one of the “dirty dozen,” says the World Health Organization (WHO) because they are highly toxic and are stored for a long time in the body: their half life in fat cells is 7 to 11 years. Dioxins impair the endocrine, immune, nervous and reproductive systems and are carcinogens.  

NOTE: Almost ALL Tilapia is farm-raised!! Avoid! 

This is why it is important to make sure your fish is wild caught!!

Benefits of Wild Caught Fish:

Wild caught salmon is very high in Omega 3 fatty acids. These fats are known as essential fatty acids. Our bodies do not produce them, so must obtain them through our food. Wild caught salmon also has a healthy balance of Omega 3 to Omega 6 fatty acids. Cold water fish such as salmon are a good source of Vitamin D-an extremely important nutrient that is essential to wide variety of bodily functions. The sun is your best source of Vitamin D, but since most people do not get enough sun in the winter months, wild caught salmon is a great way to add more of it into your diet. Also found in wild caught salmon are healthy protein, selenium, niacin, vitamin B12, phosphorus, magnesium and vitamin B6.

Avoid farm raised fish at the grocery store and at restaurants. If it doesn't say it’s wild caught, chances are it is farm raised!! 

Here is a chart that sums everything up for you:


I talk about this and much more during my one-on-one and group grocery store tours! If you would like to attend my next tour please contact me! 712.790.5883 or Jackie@OptimumWellnessMN.com

http://www.who.int/en/
www.mercola.com
http://www.albany.edu/ihe/salmonstudy/pressrelease.html


Copyright, 2013, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.


www.optimumwellnessmn.com