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 

 

 

 

Cookies for Santa

12:37 PM Jackie Mart 0 Comments

• 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

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.
    
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   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

Clean Eating Mayo

6:58 PM Jackie Mart 0 Comments

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.  

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

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

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: 

 

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