In With the New

Packing up my office and all my belongings! It has been a life-changing year for me! I've met some wonderful people and made new friends! I'm getting a little emotional thinking about leaving my clients but I know I will be back to visit and they have already told me they will need some "Jackie Time." Change can be tough but it is inevitable! I'm not sure what the future holds for me but I know I'm strong enough to handle what ever may come my way. My advice: take one day at a time, learn to live more in the moment, truly listen, breathe, and savor the opportunities for growth! 



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

Exciting Announcement

I am happy to announce I will be moving back to Minneapolis and offering my nutrition services out of a personal training studio in NE Minneapolis! I'm ready for this new adventure and cannot wait to join a life-changing and inspiring team! I will be traveling back to Iowa to see clients and offer phone and Skype consultations so please don't feel like I am abandoning you! I will also be offering my other holistic health services out of my home office in south Minneapolis. Thank you for all of your support on my journey! I am feeling incredibly grateful and blessed! 

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

Healthy Vending Machines-Contest and Giveaway

I saw this last week in my newsfeed. A "healthier choices" vending machine. For those of you that follow me I'm sure you can guess what my response will be...BUT instead of hearing my opinion I'm interested to hear your thoughts! Are these snacks better choices? If you could create your own "healthy" vending machine, what items would be available for purchase? I want to get my followers more involved in my posts so I'm holding a contest! Let me hear your thoughts on the vending machine pictured above and pitch me your personal version of what a "healthy" vending machine would look like! 

You can enter via email Jackie@OptimumWellnessMN.com or post your response below. I will be choosing a winner on Monday, May 12th. The winner will receive a protein shaker cup, a copy of my Clean Eating Recipe Ebook, complimentary 30 minute wellness consultation, and a $25 gift card to the local grocery store where you shop!!  (Prize valued at over $100)  Anyone, anywhere can enter! Good luck!! :-) 




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

Small Changes

When I meet with clients on a weekly basis I give them a few simple goals to work on throughout the week. This keeps them from feeling overwhelmed and shows them that making small changes can make a difference! Here is one small change you can make this week for your health.

*Add 2 tablespoons of chia seeds to your morning smoothie for extra fiber, calcium, iron, vitamin C, magnesium, and good fats!

CLICK HERE for smoothie 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

Crossing Bridges

Photo from my run this morning. I love running across this small suspension bridge over the river! Reminds me of life. Unstable, wobbly, and a little scary. As you look over the edge you can see the water below. Flowing, calm, peaceful. Life can be a mix of both.

 

 

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

Kitchen Cabinet Clean-Up

I went to a client's house this afternoon and raided her kitchen! Not the typical "raiding" you are thinking of! We purged her cabinets, pantry, refrigerator and freezer of all expired items and toxic, nutrient-deficient and processed foods containing: colorings, preservatives, MSG, high fructose corn syrup, hydrogenated oils (trans fat), damaged oils, artificial flavorings, chemicals, GMO's, antibiotics, growth hormones, nitrates, and artificial sugars.  These foods contribute to illness, weight gain, diabetes, cancer, heart disease, inflammation, allergic reactions, and many other health conditions. 

Don't worry, I educated her on what staple items she should buy to have on hand in order to make delicious meals for her and her family that promote health and healing!  I took a few photos to show you what we threw out. She is donating the unopened items to the local food pantry! 

This is just one of the many services I offer! If you would like more information or would like to schedule a clean-up of your own please contact me. (I am available and will travel to Minnesota and other parts of Iowa)

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

Other Names for Sugar

If you see any of these, you're looking at ADDED SUGAR:

brown sugar

brown rice syrup

coconut sugar

confectioner’s powdered sugar

corn syrup

corn syrup solids

dextrose

fructose

high-fructose corn syrup (HFCS)

honey

lactose

malt syrup

maltose

maple syrup

molasses

palm sugar

raw sugar

sucrose

sugar

white granulated sugar

Even organic foods or GMO-free foods might contain added sugars — just because the added sugars are organic doesn't make them healthy. If you want to get a little shock try looking at the sugar in organic cereals, granolas, energy and protein bars, crackers, pasta sauces, breads, yogurts, salad dressings and etc. 

Why is sugar so bad for me? 

*Feeds cancer cells

*Causes inflammation

*Linked to weight gain and obesity

*Spikes blood sugar

*Accelerates aging

*Makes the body acidic so diseases and cancer can thrive

*Highly addictive

What sugars are ok to consume? 

Stevia and Xylitol (the only ones that are natural and do not spike your blood sugar) 

Watch for added dextrose and "natural flavors" in stevia!  

CLICK HERE for some sugar-free, 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

Staying Healthy While Traveling

I've been traveling a lot back and forth to Minneapolis for work so I thought I would give you a few tips and suggestions on how I manage to keep up with my healthy lifestyle while I'm on the go! 

Gyms: locate one near where you are staying. Some hotels even offer free day passes at local gyms! Ask at the front desk. I have an Anytime Fitness gym membership so I can workout at any gym across the US. Most gyms, yoga, pilates, spin, boxing, and martial arts studios also offer a free week to new potential members or online discount coupons so take advantage of those if you can! Your hotel may even have a small fitness center. 

Lace up your tennies and walk around the airport terminal while waiting for flights. Extra points if you speed walk up and down the escalators instead of standing on them! 

Find a walking/jogging trail or park. I always keep my rollerblades or snowshoes in my trunk in case I want to venture out! 

Do BURST exercise training in your hotel room (Interval training). No equipment needed! (Contact me for workout plans)  

Hotels: Take the stairs! Carry your luggage up for a great workout. I always ask for a room on the top floor for this reason. 




Stop at a grocery store. Pack a cooler and stock up on: 

Filtered Water
Coconut Water
Milk Alternatives-unsweetened almond, flax, hemp, or coconut milks
Cold-Pressed Juices
Herbal Teas (hotels usually have a coffee maker to heat up water) 

Raw Nuts
Raw Seeds
Organic String cheese
Fruit
Raw Veggies
Gluten Free Crackers
Larabars or any other raw food bars
Nut butters
Hummus
Salsa
Corn Tortilla or Bean Chips
Popcorn
Salad Greens and Sprouts
Kale Chips
Greek Yogurt
Hard Boiled Eggs
Beans and Lentils
Tuna


Hotel breakfast: opt for the protein choices: eggs, meat and stay away from the high sugar selections: juice, waffles, pancakes, muffins, donuts, rolls, toast, sugared cereals, sweetened yogurt,  yes, even oatmeal! Fruit is also a better choice. The lowest sugar fruits are berries and Granny Smith (green) apples. Or bring some of your own protein powder, greens powder and a shaker cup for a quick, easy breakfast! 

Seek out restaurants nearby that serve local, organic, fresh, clean food! 

And lastly, turn your hotel stay into a spa retreat by soaking in the bathtub with a deep pore cleansing facial mask or peel and a good book! Unwind and de-stress. I do this often when I travel alone! 


**For more health and wellness tips be sure to 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

The 3:00 PM Wall-Increase Energy

Commonly Asked Question: I have low energy and feel fatigued all the time, what would help?  


B-Vitamins- These are the vitamins that get depleted first when stressed. 

B-Vitamin rich foods: spinach, parsley, broccoli, beets, turnips, mustard greens, asparagus, romaine lettuce, lentils, bell peppers, turnip greens, almonds, brussel sprouts, oranges, eggs, fish, sunflower seeds, beans. 

Vitamin D3- have you ever gotten yours checked? Simple blood test you can ask for at the doctor's office. Most people are on the low end especially if they do not supplement! (I offer Vitamin D testing as a service. Please contact me for more information)




Juice-Cleanses body and gives your digestive system a break! Nutrients get absorbed right away giving you a burst of energy. 








Greens Powder-helps alkalize the body. Usually contains wheat grass, alfalfa, spirulina, chlorella, barley grass, spinach, broccoli. 


Exercise-Get your blood and body moving! Interval Training is one of the best types of workouts to do. Other names for interval training: Tabata, BURST, HIIT, Crossfit, Kosama etc. 

Green/Herbal Teas-Green tea contains natural caffeine and contains the amino acid, L-theanine, which increases alertness. With L-theanine working to increase mental energy and caffeine also working to increase energy, the result is a steady, clear state of increased energy without the jittery side-effects.

English Breakfast Teas-use as an alternative to coffee in the mornings! 

Eat every 3-4 hours stabilizes blood sugar levels. Your energy will be even kill all day long if you eat protein, a veggie, and a healthy fat every time you eat! Ditch the sugars! 

Drink more water-you are probably dehydrated if you are not drinking half your bodyweight in ounces of water each day! 

Take a technology break-computers, cell phones, and electronic devices zap our energy! Try going on a camping trip or turning off your phone and computer at night. Read a book! (preferably a real physical book and not one on a Kindle or Nook) 

Take a walk- great for getting fresh air and taking a mental break! Nature is very therapeutic and grounding! 


*Please contact me if you would like more personalized recommendations based on your body or to set up a wellness consultation. 712.790.5883 or Jackie@OptimumWellnessMN.com 

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

Free

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

Recipe: Something Light and Tasty for SPRING

Kale and Apple Salad

Ingredients: 

2 tablespoons organic extra-virgin olive oil

2 teaspoons apple cider vinegar (Braggs) 

1 teaspoon fresh squeezed organic lemon juice

⅛ teaspoon Himalayan sea salt

6 cups torn organic kale leaves, big ribs removed and discarded

½ an organic apple, cut into thin, 1- inch pieces (Gala apples taste the best with this)

⅓ cup raw organic walnuts, chopped and lightly toasted

3 to 4 tablespoons crumbled raw blue cheese (optional) 

Directions: 

In a small jar, combine the olive oil, vinegar, lemon juice, and salt. Secure the lid and shake vigorously to combine.

Place the kale leaves into a large salad bowl and, using your hands, sort of massage the olive oil mixture into the leaves.

Throw the apples, walnuts, and blue cheese (optional) on top of the kale and lightly toss to combine.

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

Words of Wisdom-Weekend Edition

 

Society can break us. So much negativity and bashing. It pains me to hear about a client's daughter being bullied at school, endless complaints on Facebook about anything and everything, bad attitudes, jealousy, and put-downs. If you want to feel bad about yourself log into any social media website. We tend to compare our lives, jobs, bodies, incomes, houses, cars, and gadgets to our neighbors. The world can be a tough, nasty place! What role do you play in all of this? Are you adding to it or leading people in another direction? Make it your mission to be the light for others. Set the example. Teach your kids to respect and love themselves and others. To do the right thing. Live life in a Godly way. Be honest. Genuine. Be happy for others. Give compliments freely. Be kind. Spread joy. Take a stand. Rise up and be bold-the world needs you!




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

Clutter- Hoarder or OCD Neat Freak?

I have always been a "neat freak." I guess I have never understood how people can live and function in disarray. I get anxiety when I have too many emails in my inbox... Most people have no idea how much their clutter affects them. It is only when you start clearing it out that you will realize how much better you feel without it!  

Having Clutter Can Make You Feel Tired and Lethargic

Most people who have clutter say they can't even find the energy to begin to clear it. They constantly feel tired. But the stagnant energy that stacks up around clutter actually causes tiredness and lethargy. Clearing it frees up the energy in your home and releases new vitality in your body. Ever notice how much better you feel after you clean your house or clean out a closet? Almost a "freeing" feeling! 

Having Clutter can Keep You in the Past

When all your available space is filled with clutter, there is no room for anything new to come into your life. Your thoughts tend to dwell in the past, and you feel bogged down with problems that have consumed you for some time. Clearing your clutter allows you to begin to deal with your problems and move forward. You have to release the past to create a better tomorrow. I am almost done sorting through and purging things from my old house I no longer need when I was married and I feel so much lighter! 

Having Clutter Can Affect Your Body Weight

A curious fact I have noticed over the years is that people who have lots of clutter in their homes are often overweight. I believe this is because both body fat and clutter are forms of self-protection. By building layers of fat or clutter around yourself, you hope to cushion yourself against the shocks of life, and particularly against emotions you have difficulty handling. It gives you the illusion of being able to control things and prevent them from affecting you too deeply. But this is an illusion.

Having Clutter Can Confuse You

When you live surrounded by clutter, it is impossible to have clarity about what you are doing in your life. When you clear it, you get fewer colds, you can think more clearly, and life decisions become easier. You also know where everything is when you are organized and spend less time and energy searching for the items you are missing. Being clear of clutter is one of the greatest aids I know to discovering and manifesting the life you want. 

Having Clutter Can Affect the Way People Treat You

People treat you the way you treat yourself. So if you value yourself and look after yourself, people will treat you well. If you allow the junk to mount up around you, you may attract people who mistreat you in some way because subconsciously you will feel that it is what you deserve.

Having Clutter Can Make You Feel Ashamed

Perhaps you have reached the stage where your home is so cluttered and such a mess that you are ashamed to invite people over and positively panic if anyone turns up unannounced. You can live in lonely isolation with your junk, but wouldn't you prefer to have a good clear-out, repair your self-esteem, and regenerate your social life with confidence?

Just a few things to consider! It's time to Spring clean your home, as well as your LIFE! :-) 




www.care2.com

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

Easter Baskets: What's Inside?

EASTER: chocolate bunnies, candy, jellybeans, Cadbury Creme Eggs, Peeps... 

What I See: high fructose corn syrup, refined sugars, colorings, GMO ingredients, hydrogenated oils, preservatives, and etc. ;-) 

If you are looking for a few healthier options for your children's Easter baskets here are some ideas:


Larabars  (peanut butter cookie and apple pie... Mmmmm) 
Yummy Earth Organic Candies (they have these at Walgreens in Spencer, Iowa or check your local health food store)
Organic Dark Chocolate Bars 
Popcorn (Make your own on the stovetop with coconut oil, organic non-GMO popcorn, sea salt- place in small bags or containers) 

Coloring Books and Crayons
Craft Kits (look for these at Hobby Lobby, Michaels or other craft stores) 
Cards or Board Games
Legos 
Gift Cards (movie theaters, amusement parks, museums, arcades, art classes, Itunes, Amazon, salon, etc)
Headbands/hair clips
DVDs
Books
Smart Phone Cover
Stickers


Balls 
Squirt Guns
Yard Games
Sidewalk Chalk
Sunglasses
Flip Flops
Seeds and Planting Pots
Umbrella
Bug Catching Kit
"Date with Dad" or other Coupons (homemade gifts are the best!)

**Check out your local Dollar Store, Target $1 section,  or Wal-mart for inexpensive items!

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