Special Announcement: Clean Eating Community

9:45 PM Jackie Mart 0 Comments



Clean Eating Community

This is a group for busy professionals, students, stay-at-home moms, or anyone who is interested in health, wellness, clean eating, weight loss, living well, cooking and meal planning.

 If any of these are challenges or pain points for you, I encourage you to join for resources, support and recipes on eating clean (for you and your family), maneuvering restaurants in the Minneapolis area, becoming a happier you AND losing unwanted weight just by cleaning up your diet. This group is for you if you are passionate about health and wellness and living a life you love living. Great way to make new health-conscious friends too! 

 We will meet monthly in the community room at Lunds in Northeast Minneapolis to discuss various aspects of clean eating. Each month will be a theme, such as: Sauces, Eating Out, Dinners, Breakfast On The Go, Snacks, Quick Lunches, Smoothies, Juicing, Entertaining, Sweeteners, etc. All members are asked to bring a recipe "as clean as they can get it" to the meeting.  I will gather them all and make edits if they need to be "cleaned up more" and will email them out to all attendees that month) so you can collect CLEAN EATING RECIPES all year long. As well as gain tips and tricks for eating well at home and on-the-go and getting the support needed to stay on track!

 Our first meeting is scheduled for Wednesday, July 30th at 7:00 PM This meeting will be an opportunity to network and get to know each other! I will also be talking about the basics of clean eating. 

Investment is $10 each meeting. I will have a specific food item to sample at each meeting related to the topic of the month! This group is open to anyone, anywhere, even if you do not live in the Twin Cities area. You can still have access to all the recipes each month if you submit recipes!  (Please contact me if you are interested in this option)

 CLICK HERE to reserve your spot. 
Scheduled Summer Meetings:

 Wednesday, July 30th 7:00 PM  (Topic: Clean Eating 101) 

Wednesday, August 20th 7:00 PM (Topic: Breakfast) 





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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Paleo Alcohol Guide

11:06 AM Jackie Mart 0 Comments

With the holiday coming up I thought I would offer a few alcohol suggestions if you do happen to reach for that adult beverage over the 4th of July! Always remember to drink responsibly and have a designated driver. 

 Worst Alcohol Options:

 Wine coolers (avoid all malted beverages in general) 
Mixed drinks like mudslides or pina coladas (very high in sugar and calories!) 
Liqueurs
Regular beer

 Best Alcohol Options:

 Red wine (Pinot Noir, Cabernet Sauvignon, and Merlot)
Hard cider (Crispin, Angry Orchard, Strong Bow) 
Champagne
Gluten-free beer 
Tequila 
Potato vodka
Ciroc vodka- (made from grapes) 
Whiskey
Rum

 Best Mix Options:

 Avoid colas and the like as a mix, and instead use:

 Club soda or mineral water
La Croix Sparkling Water
Coconut water
Coconut milk 
"Just" Brand Cranberry Juice
Ice cubes
Freshly squeezed juice (especially lemons and limes; less sugar)



Wishing you a happy, healthy, and SAFE Independence Day! 


 Jackie <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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Neem Oil-Natural Cure

7:41 PM Jackie Mart 0 Comments



Neem is considered a super-herb and addresses a wide range of health problems. Indian households have been using neem in their daily lives for thousands of years. It is used in cooking, lotions, shampoos, medicines, religious ceremonies, and as a natural pesticide. 

Neem is a tropical evergreen tree that grows from 50 to 130 feet tall found primarily in India, Pakistan, and Bangladesh.  Neem is currently being researched in India for the treatment of cancer. Every part of the neem tree can be for used – leaves, bark, roots, seeds, fruit, and fragrant flowers.

Neem leaves have been used traditionally as a blood cleanser due to their antiviral, antifungal, antiparasitic, and antiseptic qualities. Neem leaves are also used to treat many eye disorders, skin conditions such as acne and rosacea, stomach ulcers, poor appetite, diabetes, gum disease, fever, liver disorders, and arthritis. It is also great for the heart and used to prevent blood clots. 


Neem oil is used in soaps, lotions, face masks, shampoos, and toothpastes. It helps treat fungal infections, lice, dry scalp, dandruff, premature graying of the hair, gingivitis, and skin disorders and soothes dry, itchy, red, irritated skin. It has also been used for chicken pox to relieve the associated skin irritation caused by the chickenpox virus and has the ability to improve overall skin health by fighting the bacteria that causes pimples and acne. Unlike antibiotics, neem fights bacteria without causing bacterial resistance over time. I have been using it on my face at night the last few weeks and my acne is gone! Especially the trouble spots on my forehead! 

Please message me if you would like to know the high-quality brand I use! 



*CAUTION: If you are pregnant, trying to become pregnant, or breastfeeding, you should not consume products with neem because it can result in miscarriages and toxicity to infants.


Source: Neem: Benefits for Health and the Environment by Pamela Paterson



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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31 and Single

1:10 PM Jackie Mart 0 Comments

Being single sure has it's up and downs! I love my "me" time and my own schedule but sometimes having someone to come home to and share my life and crazy stories with sure would be nice! ;-) A friend sent met this photo a few weeks ago with the message, "Your Dating Life."  I thought it was pretty fitting! There are many options but I tend to want to stand alone until I find someone who can keep up with me! My match needs to be my equal and value the things I do. I'm at a point in my life where I have enough love and self respect to wait long enough for the right person.  I view relationships as two wholes becoming an even greater whole—two individuals who love each other enough to respect the other’s independence and uniqueness. Don't just settle. There are so many mediocre part of life and love should not be one of them! 



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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Sample Daily Meal Plan

8:52 PM Jackie Mart 0 Comments

Here is a sample of what clean eating looks like. MyFitnessPal.Com works well to track your food intake. (simple, easy to use AND they have an app) Each meal should contain a protein, carbohydrate (veggies) and a healthy fat for optimal nutrition and digestion!

Breakfast-Smoothie

 Strawberries, 1 Cup
Spinach - Raw, 1 cup
Garden of Life - Raw Protein Powder-Vanilla, 1 scoop
Dr. Bronners - Coconut Oil, Organic - 1tsp, 1 tsp
Chia Seeds - 1 tbs (10g)
Almond Milk -Unsweetened Vanilla, 1 cup


Lunch-Salad 


 Taylor Farms - Herb Mix Salad, 3 oz
Eggs - Hard-boiled (whole egg), 1 large
Broccoli - Raw, 1 cup, chopped
Scallions- Raw, 0.25 cup, chopped
Carrots- Raw, 0.50 cup, chopped
Walnuts - Chopped, 0.1875 cup
Grilled - Chicken Breast by Ounce, 3 Ounces
Homemade - Balsamic Vinaigrette, 2 tbsp

Dinner

 Wild Salmon, Sockeye - Baked, 3 oz
Asparagus - Steamed, 134 g (1 cup)
Extra Virgin Olive Oil - 1 tablespoon


Snacks

 Raw Almonds-15 almonds
Hard-Boiled Eggs- 2 
Peanut Butter Cookie LARABAR- 1 bar 
Granny Smith Apple-small
Nut Butter-2 tablespoons 
CLICK HERE for Clean Eating Recipes 
*I offer customized meal planning and wellness consultations if you are looking to get healthier and need some help with your goals: in person, phone, or  Skype. Please contact me for more info! 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

0 comments:

Back to the Earth

9:34 PM Jackie Mart 1 Comments

I received this Facebook message from a friend earlier today:

 "I don't know if you know of my obsession with Jason Mraz... but... This song reminded me of you for a couple reasons -- it overall just tends to make you feel good, but it also has a good message I think and seems like something you'd enjoy so I thought I'd share  :-)

 And I think you can take "back to the Earth" in several ways - including how we fuel our bodies, so I thought of you!" 

  

After listening to it a few times I am reminded of  how I need to live a simpler life; especially when I get overwhelmed. How about you? We tend to take the little things for granted and are so caught up in our phones, gadgets, social media, and our material "things" that we sometimes miss the beauty and people around us! This includes getting back in tune with nature and eating foods from the Earth! 

 Think about what you can cut out of your life to make it more peaceful. You may need to scale back on your responsibilities and the activities you are involved in and sell or donate items in your home. Be sure to take some time for yourself to sit quietly, clear you head, and breathe! And don't forget to shop local! :-) 



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:

Hope

10:10 AM Jackie Mart 0 Comments

Last night at church the sermon was about choosing happiness and finding your life purpose- right up my alley!  One of our purposes as Christians is to lead people to Christ. I just wanted to thank Michael White for taking a chance on me 4 years ago and inviting me to Eagle Brook Church - SLP. This is one of the reasons I am still alive today and able to help others! It just takes one person to start a movement and one small step in the right direction to change your whole life around! 


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

0 comments:

DIY Air Freshener

8:35 PM Jackie Mart 0 Comments

This recipe has just three ingredients that you probably already have in your home. It can be used to spray on linens, shoes, garbage cans, diaper pails or pretty much anywhere you want to eliminate odors!

 Vodka or rubbing alcohol is used in this air freshener recipe as it dissipates quickly and doesn't leave a residue on furniture or upholstery. It also helps to clear odors from the air and fabrics.

 It is also great for small spray bottles too. Keep it in the car to freshener the air on the go.

DIY Air Freshener

 Ingredients:

 1 cup filtered water
1/4 cup of vodka or rubbing alcohol
20 drops of essential oils 

 Try these essential oils:

 Lavender is soothing and balancing – great for bathrooms and closets
Lemon is refreshing – great for kitchens and bathrooms
Purification and Thieves (Young Living) are cleansing – great for closets, drawers, rooms with odor or smoke. Purification is also effective in repelling insects, while Thieves is effective in killing airborne bacteria.

 Equipment & Tools:

 Reusable spray bottle (glass is best)

 Directions:

 Fill spray bottle with water and alcohol.
Add essential oils and cover with spray nozzle.
Shake once or twice, then start using.

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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Frequent Headaches, Jaw Clenching or Pain

9:04 PM Jackie Mart 0 Comments

Stress wreaks havoc on our health and life. I was surprised by how many symptoms there really are! If you are feeling sick your body is stressed. 





50 Common Signs and Symptoms of Stress:

1. Frequent headaches, jaw clenching or pain

2. Gritting, grinding teeth

3. Stuttering or stammering

4. Tremors, trembling of lips, hands

5. Neck ache, back pain, muscle spasms

6. Light headedness, faintness, dizziness

7. Ringing, buzzing or “popping" sounds

8. Frequent blushing, sweating

9. Cold or sweaty hands, feet

10. Dry mouth, problems swallowing

11. Frequent colds, infections, herpes sores

12. Rashes, itching, hives, “goose bumps”

13. Unexplained or frequent “allergy” attacks

14. Heartburn, stomach pain, nausea

15. Excess belching, flatulence

16. Constipation, diarrhea, loss of control

17. Difficulty breathing, frequent sighing

18. Sudden attacks of life threatening panic

19. Chest pain, palpitations, rapid pulse

20. Frequent urination

21. Diminished sexual desire or performance

22. Excess anxiety, worry, guilt, nervousness

23. Increased anger, frustration, hostility

24. Depression, frequent or wild mood swings

25. Increased or decreased appetite

26. Insomnia, nightmares, disturbing dreams

27. Difficulty concentrating, racing thoughts

28. Trouble learning new information

29. Forgetfulness, disorganization, confusion

30. Difficulty in making decisions

31. Feeling overloaded or overwhelmed

32. Frequent crying spells or suicidal thoughts

33. Feelings of loneliness or worthlessness

34. Little interest in appearance, punctuality

35. Nervous habits, fidgeting, feet tapping

36. Increased frustration, irritability, edginess

37. Overreaction to petty annoyances

38. Increased number of minor accidents

39. Obsessive or compulsive behavior

40. Reduced work efficiency or productivity

41. Lies or excuses to cover up poor work

42. Rapid or mumbled speech

43. Excessive defensiveness or suspiciousness

44. Problems in communication, sharing

45. Social withdrawal and isolation

46. Constant tiredness, weakness, fatigue

47. Frequent use of over-the-counter drugs

48. Weight gain or loss without diet

49. Increased smoking, alcohol or drug use

50. Excessive gambling or impulse buying




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

0 comments:

Pearly Whites

1:04 PM Jackie Mart 0 Comments

What a crazy weekend! I traveled back to Iowa to see clients and was able to meet up with a good friend. Always fun catching up with her since we connect well on many levels! We ended up making toothpaste. LOL! (This a different recipe from the last batch I made) 


Ingredients:

1 ½ TBSP bentonite clay  (You may need to add 1 TBSP more during the summer because the coconut oil can get melty)
2 TBSP distilled water
1 TBSP coconut oil, melted 
⅓ tsp Real Salt Sea Salt or FINE salt (If you have soft enamel or sensitive teeth you may want to skip this)
½ tsp baking soda (You could also double this in the summer if your coconut oil gets melty)
5-10 drops of Young Living Thieves Essential Oil 

Mix all ingredients together and store in a small mason jar or glass container. 


Bentonite Clay:

-Absorbs toxins and removes it from your body. It's actually nature's detox agent. People (and animals) ingest clay for an internal cleanse.

-Enhances gum repair 

-Decreases cavities by increasing the remineralizing of the teeth. 

-Full of nutrients and negatively charged ions that truly clean your teeth.



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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