Work it Out

10:40 AM Jackie Mart 0 Comments




It's crunch week! Christmas will be here soon! How have you been keeping up with your workouts? It's easy this time of year to slack off with all the holiday shopping, cooking, baking, cleaning, party-going, traveling and etc.  If you are short on time, you can always exercise at home! (or in your hotel room!) Try these quick 20-30 minute workouts you can do anywhere! Basement, living room floor, you just need a little open space! (And a set of dumbbells if you have them)

Jillian Michaels 30 Day Shred: Level 1

 

Denise Austin: Ultimate Fat Burn Workout

 

HASfit 20 Minute Low Impact Easy Workout to Burn Calories | Beginner Cardio Aerobic Exercise at Home 

 

30 Min. Full Body Kickboxing HIIT Workout | Day 04 - 30 Day Full Body Burnout 

 

BeFiT GO: 20 Min Total Body Toning Workout 

 

 

Copyright, 2014, 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.




 

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Cookies for Santa

12:37 PM Jackie Mart 0 Comments


Santa deserves some healthier treats as well!  This recipe will not spike his blood sugar or cause inflammation so he has enough energy to survive the rest of his trip!


Grain and Refined Sugar- Free Sugar Cookies
 

Ingredients: (all organic if possible)


  • 1 cup almond flour
  • 1/2 cup coconut flour
  • 3 eggs
  • ½ cup xylitol
  • 1/2 cup coconut oil
  • 1 tsp baking powder
  • 2 tsp pure vanilla extract
  • 1/2 tsp sea salt
  • 1/4 cup unsweetened almond milk

Directions: 


  1. Preheat oven to 350.
  2. Mix all the dry ingredients in one bowl.
  3. Mix all wet in another.
  4. Add wet to dry and mix.
  5. Roll dough into balls.
  6. Place them on a lined baking sheet, and then flatten each ball with your palm.
  7. Bake for about 12-15 minutes.
  8. Makes 15 cookies.
     
     CLICK HERE for more clean eating recipes! 


    Copyright, 2014, 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

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Clean Eating Mayo

6:58 PM Jackie Mart 0 Comments





Even the "natural" section of grocery stores contains products you should not eat! Here are two different mayonnaise jars I scoped out at a local Cub Foods. One is made from canola oil, and the other from soybean oil. 


Why you shouldn’t consume vegetable oils:

  1. Canola, corn, soybean and other vegetable oils are usually made from GMOs.
  2. These oils are HIGHLY processed, unlike coconut oil, olive oil, and real butter. 
  3. Vegetable oils contain HIGH amounts of Omega 6, throwing off the Omega 6 : Omega 3 ratio which should be 1:1.
  4. Veggie oils should not be used in cooking due to high heat causing the oil to oxidize.
  5. Vegetable oils contain high levels of polyunsaturated fats that oxidize in our bodies, which can lead to inflammation in the arteries.  

Healthy Alternative:


Homemade Mayo-Makes a little over 2 cups

Ingredients: (all organic if possible)

2 whole Organic eggs
1 tbsp. Bragg's Apple Cider Vinegar
3/4 tsp. Sea salt
2 tsp. Prepared mustard
2 cups Light extra virgin olive oil (not a vegetable blend)

Directions: 

Blend eggs, vinegar, salt, and mustard in food processor. While machine is running, slowly add oil, VERY SLOWLY!! Continue until all of the oil has been added and the eggs and oil have formed an emulsion or mayonnaise. Taste for sea salt and adjust if needed.  Store in refrigerator for up to 2 weeks.

 CLICK HERE for more Clean Eating Recipes!



Copyright, 2014, 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


 

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Right on Time

12:27 PM Jackie Mart 0 Comments

The universe delivered this photo to me at the perfect time today so I had to share it with you! You are wonderfully and uniquely made! A one of a kind model and here for a purpose. Let your light and radiance shine even on this cloudy winter day! <3 


Copyright, 2014, 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

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Wrappin' It Up

8:00 PM Jackie Mart 0 Comments

Curbside trash spikes 25 percent between Thanksgiving and New Year's Day!  Reduce your garbage this year!

Rethink your Gift Wrap

 * Use old Maps- Everyone uses GPS these days! Recycle the maps you have stashed in your glove box! 


 *Seek out hand-woven baskets at your natural health food store. Most are fair trade and brightly colored. Fill them with goodies such as seasonal fruit or nuts! (Makes two gifts in one)

*Use previous years' photo calendars! Find some with beautiful scenery or life quotes. Right now you can find 2014 calendars on clearance for a few dollars!



*Newspapers, comics, paper bags, scrap paper, or anything you have lying around the house! 
*Add a little nature to your brown Kraft paper- head outdoors and collect berries, evergreen clippings, pine cones, for a festive feel! Attach with twine or ribbon.

 

*Fabric- think T-shirts, a scarf, dishcloths.

*Mason jars- I have a plethora of jars from my monthly juice box. Ideas: cookie, hot cocoa, or soup mixes! Here is a great website for gifts to put in mason jars: http://www.tipjunkie.com/post/48-homemade-gifts-in-a-jar-2/


*Don't forget about the gift tags! Save the holiday cards you receive and use them to cut out tags for next year! 


For more green-living tips follow me on Facebook! 



Copyright, 2014, 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

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Nogging in a Winter Wonderland

7:54 PM Jackie Mart 0 Comments


 

I stopped at a regular grocery store when I was back home in Iowa for Thanksgiving and noticed all the varieties of egg nog! You may be one of the many who purchase this holiday favorite every year and I wanted you to be informed. 

 

Here is a typical label on the store bought versions: 

 

Ingredients

Nonfat Milk, Cream, High Fructose Corn Syrup, Corn Syrup,  Sugar, Egg Yolks, Grade A Whey, Natural And Artificial Flavors,  Spices, Salt, Guar Gum, Carrageenan, Sodium Carbonate, Potassium Phoshate, Sodium Citrate, Tumeric And Annatto (colors)
Translation: Full of antibiotics and growth hormones from conventional cows milk, high fructose corn syrup, added sugar, artificial flavors, and preservatives! Time to whip up a batch of homemade goodness instead! 

Clean Eating Egg Nog- Makes about 4 Servings) 

 

Ingredients: (all organic if possible)

 

1 12oz can coconut milk, at room temperature
1/4 cup unsweetened almond milk
2 organic eggs
1 tsp. pure vanilla
1 to 2 packets stevia
1/2 tsp. nutmeg (fresh if possible)
1/4 tsp. cinnamon

Directions:

 

In a blender, combine coconut milk, almond milk, eggs, vanilla, stevia, nutmeg and cinnamon. Blend on high speed until the mixture is frothy. Chill before serving. Pour into glasses, and garnish with a dusting of cinnamon and a cinnamon stick. Happy holidays!

 Note:
 
If you’re concerned about the risk of salmonella or other food-borne illness, simply dip the eggs in boiling water for 30 seconds. This will effectively sanitize the eggs, if they have been properly refrigerated.


Copyright, 2014, 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

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Holiday Hassles?

12:03 AM Jackie Mart 1 Comments

My family asks me what I want for Christmas every year like most do. I've honestly never really had a wish list the last 4 years. My list is just the essentials.. you know, like food, clothes, gas for my car.. LOL!  I like living a simple life. My laptop is 6 years old, (it still works!)  yet it's reliable. I live in a one room studio apartment I think is absolutely adorable and I have zero complaints besides the little noise from my neighbors! 


There is something to be said about waking up, being thankful for being alive, and just "living."   I've taken the time to be more in the moment, listen, and do what I can to help those around me and it feels GOOD! I think the holidays have gotten out of hand for the most part.  People are spending money on things they really don't need that distract them from spending quality time and "being" with their families and friends. Everyone I've talked to lately is depressed and stressed to the max! What happened to "happy holidays?" Take a step back and think for a few minutes about what you can do this year to get that happiness and joy back!


Start a new tradition!! Volunteer together, take a family trip, or adopt a local family in need to buy gifts for this year instead of spending hundreds of dollars on things you "want" and do not really "need."  If you look at the wish lists of the lower income families this is what you will see: 

 -snow pants
-boots
-socks
-winter coats
-winter gloves
-underwear


 It really puts things into perspective.  Maybe after reading this your wish list will change? 

Be grateful and thankful for the little things and your heart will always be full!!  <3

Copyright, 2014, 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

1 comments:

Soul Food

7:29 PM Jackie Mart 0 Comments




Thanksgiving Day: Green Bean Casserole Alternative



Green Beans and Chestnuts 

Ingredients: (all organic if possible)

1 ½ lbs. French green beans
1 Tbsp. extra virgin olive oil
2 shallots, thinly sliced
1 ½ cups canned or jarred roasted chestnuts, sliced
4 cloves garlic, minced
1/3 cup low sodium chicken broth
Juice from ½ lemon
¼ tsp. sea salt
¼ tsp. freshly ground black pepper 

Directions:
 
1. Bring a large pot of water to a boil over high heat. Fill a bowl with ice water. Add beans to pot and boil for 3 to 4 minutes. Drain and immediately transfer beans to ice water for 2 minutes. Drain and set beans aside. 

2. Heat oil in a large skillet over medium low heat. Add shallots and cook for 3 minutes, stirring frequently. Add chestnuts and garlic and cook for 1 minute. Add broth, bring to a simmer, and cook until reduced by half, stirring frequently. 

3. Add beans to shallot mixture and toss well until heated through, about 2 minutes. Add lemon juice, salt and pepper and remove from heat. Serve hot. 

Serves 10. 


CLICK HERE for more Clean Eating Recipes!! 



Copyright, 2014, 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


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Ten Gifts That Will Not Break the Bank

1:09 PM Jackie Mart 0 Comments

Gifts That Have a Deeper Impact and Meaning:

1.) Volunteer- (Check out this organization if you live in the Twin Cites: Hand on Twin Cities)

 2.) Scoop your Neighbor's Driveway or Sidewalk (Bonus if you do this all winter long after each snowfall!)

3.) Help a Friend with Their Holiday Cards

4.) Babysit for a Couple Free of Charge who could really use a date night (They will be forever grateful!)

5.) Send a Homemade Thank you Card to a Person Who Has Impacted Your Life (Only expense is a stamp)

6.) Re-gift one of your Favorite Books you have already read 3 times (Write a meaningful message inside the front cover)

7.) Clean out your Closet and Donate your clothes, jewelry, shoes, etc to local thrift store (OR deliver it personally to a less fortunate family in your area. Give Locally:  http://givelocally.net/ )

 8.) Create a Family Recipe Book (Use this website to create and customize your own Ebook and Ipad app for free: http://www.bakespace.com/cookbooks/submit/)

9.) Walk Someone's Dog for for Them Once a Week for a Year (Great exercise for you as well!)

10.)  Put Together a Care Package for a local shelter out of new things you already have in your closets or cupboards. 

Examples: 

Personal Hygiene Items 

Baby Powder (no talc)
Baby Wipes
Baby Oil
Diapers & Pull-ups (sizes 1-5)
Maxi Pads & Tampons
Toothpaste
Dental Floss
Razors
Shaving Cream
Lotion
Q-Tips
Facial Tissue
Combs & Brushes
Toilet paper
Bar soap

Food

Coffee, including decaf
Hot Cocoa Packets
Milk
Cereal
Tea Bags
Non-refrigerated Juice
Instant Breakfast Cereal
Infant Formula 

Cleaning Products 

Laundry Detergent
Multi-Purpose Cleaners
Dish Soap
Paper towels

 



Copyright, 2014, 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



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