Holistic Approach: Acid Reflux

7:56 PM Jackie Mart 2 Comments

Avoid Triggers: Alcohol, coffee, tea, carbonated beverages, chocolate, citrus fruits and juices, onions, peppermint, spearmint, spicy foods, full-fat dairy, fatty foods, tomatoes and tomato sauce.

 Alkaline Water: drinking water with a pH of 8.8 inactivates pepsin, the enzyme that, activated by the acid, causes reflux damage in the esophagus.

Aloe Vera Juice: A little of this goes a long way! Try drinking 2 ounces daily with a meal.

 Apple Cider Vinegar: I personally swear by this! Take two teaspoons daily. 

 Herbs: Try turmeric, slippery elm (comes in lozenges, capsules, or tea) that helps coat the esophagus, or sipping chamomile or fenugreek tea.

 Digestive Enzymes: these help with the process of breaking down food. I like the ones from Enzymedica.  Take them 30 minutes before eating for best results.
If your heartburn happens at night while you're trying to sleep, elevate the head of your bed. Stop eating 3-4 hours before bedtime and eat smaller meals.  If you're overweight, dropping about 10 pounds can help relieve pressure in your abdomen that may push acid into your esophagus. If you smoke, try to quit. Smoking can impair the muscle that closes off the esophagus.  De-stress! Anxiety can make heartburn worse.
*If you have any health, wellness, or nutrition questions please contact me to schedule your free 20 minute phone consultation. 712.790.5883 or Jackie@OptimumWellnessMN.com 


Copyright, 2015, 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 nutritionist 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.



2 comments:

Eat This to Fight Sugar Cravings

11:24 AM Jackie Mart 0 Comments




Eat enough low-sugar/carb, whole foods daily. When we don’t eat enough low-sugar, whole foods during the day, our body naturally craves calories. Guess which type of food our body knows has calories? Sweet foods. Remember that late afternoon cookie binge? How about snacking on junk food when you get home from a hard day’s work? Eating sufficient amounts of low-sugar/carb whole foods is the simplest and fastest way to reduce cravings. When you’re craving sugar check-in with yourself to make sure you’ve eaten enough during the day. Did you skip breakfast? Only have a small salad for lunch? Eat whole foods like grass-fed meats, wild fish, vegetables and greens, non-gluten grains like quinoa and millet, and good fats like avocados, nuts, seeds, extra-virgin olive oil, and coconut. Adding sufficient amounts of these whole foods into your daily regime will dramatically cut your cravings for sugar!! 


Simple trick: Have a green smoothie as soon as you get home from work to curb cravings for junk food.  

CLICK HERE for my favorite smoothie recipes! 


Copyright, 2015, 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 nutritionist 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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Simple, Yet Effective

9:13 AM Jackie Mart 0 Comments

Every time I go into the bathroom at the gym the evil automatic air freshener smell sets me off. It gives me a headache in the 3-5 minutes I am in there! Toxins are sometimes unavoidable unfortunately.  Please pass up the plug-in and spray air fresheners for this! 



Mason Jar Air Freshener


What You Need: 

Small mason jar

1/4 cup baking soda

6-8 drops of your favorite essential oil


Directions: 

Fill the mason jar about 1/4 full with baking soda and add the essential oil. Punch holes in the lid, and place in any spot that could use a little freshening! Every once in awhile give the jar a gentle shake to boost its power.  You can even paint or Modge Podge the jar lid or buy a fancy lid at your local craft store like the ones in my photo! 

Copyright, 2015, 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 nutritionist 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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