Jackie's Health Tip of the Week 1/1/17

1:48 PM Jackie Mart 0 Comments




My Top 10 Goal Ideas for 2017:







1. Eat more nutrient dense foods: http://jackieamart.blogspot.com/2015/12/many-people-try-to-cut-out-things-in.html




2. Pay off debt: http://www.thepennyhoarder.com/creative-debt/




3. Call a loved one once a week: http://thoughtcatalog.com/ella-ceron/2014/03/8-reasons-why-we-need-to-go-back-to-calling-instead-of-texting/




4. Cross an item off your bucket list: http://my-bucketlist.net/




5. Schedule at least one self love activity for yourself every day: http://theguidancegirl.com/show-yourself-some-love/




6. Travel to a place you have never been: Stay at an Airbnb- www.airbnb.com/c/jackiem2113




7. Drink more water: http://www.mybkr.com/shop/#/shop




8. Throw out the scale: http://proud2bme.org/content/5-reasons-ditch-scale






9. Say yes to something you are scared to do: https://www.themuse.com/advice/3-lessons-youll-learn-by-saying-yes-to-new-and-scary-things






10. End toxic relationships: http://elitedaily.com/dating/13-signs-youre-toxic-relationship-ruining-life/966801/







Wishing You a Happy, and HEALTHY New Year!




Jackie


















Copyright, 2017, 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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Happiest of Holidays From Me to You

11:26 AM Jackie Mart 0 Comments




 If only it was that easy! LOL!  Wishing you and yours a very, Merry Christmas, and a Happy, HEALTHY, New Year!! Thank you for following and supporting me on this crazy awesome journey of mine!

Love-

Jackie
XOXO
Copyright, 2016, 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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Jackie's Health Tip of the Week 12/18/16

8:02 AM Jackie Mart 0 Comments





Instead of using a hot chocolate powder mix loaded with sugar try making this recipe using protein powder!


PALEO HOT CHOCOLATE


INGREDIENTS: (all organic if possible)


1 scoop chocolate protein powder (I like to use Truvani chocolate plant protein powder)
8 oz. unsweetened vanilla almond milk
1 tsp. real vanilla extract


DIRECTIONS:


Heat almond milk on stovetop. Once heated add protein powder to the almond milk. Stir in vanilla extract and sprinkle cinnamon on top! If it's not sweet enough for you try adding a little bit of liquid Stevia! Another option: Add a drop or two of peppermint essential oil for a minty chocolate taste!






CLICK HERE to follow me on Facebook for more healthy clean eating recipes! 





Copyright, 2016, 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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Holiday Body Love

7:39 AM Jackie Mart 0 Comments
Please know that on any given day your body can retain four to seven pounds of water weight. We are beings in constant state of change. You will have days which you look awesome and super ripped in the mirror and days you will look and feel bloated.  Other days you will look normal.  If you are a woman add hormonal fluctuations into the mix and be prepared to have your weight fluctuate as well.  Do NOT let what you think you see in the mirror bully your mind or compromise your mood during the day.  Your weight or your complexion does not determine your worth in this world! 



Copyright, 2016, 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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Jackie's Health Tip of the Week 12/11/16

6:34 PM Jackie Mart 0 Comments



When I first wake up in the morning I write in my Five-Minute Journal. It uses the science of positive psychology to improve happiness and focuses your attention on the good in your life. As we all know gratitude is one of the keys to happiness! You don't need a specific journal, phone app, or anything fancy to focus on what you are thankful for. An old notebook or scratch paper will do! Wake up each day and write down at least three things you are grateful for and a positive affirmation about yourself. The words "I AM" and what you put behind it determines the path of your life!




If you want to learn more about gratitude, goal setting, affirmations and the Law of Attraction check out my upcoming Inspiration/ Dream Board Workshop in January. CLICK HERE for more details!








Copyright, 2016, 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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Seal of Approval

3:32 PM Jackie Mart 2 Comments



"Affirmations and approval are not the same thing. I spent years seeking the approval of others, approval that I was good enough, skinny enough, pretty enough, and smart enough, and, no matter how hard I tried, I always came up short-handed.  We will never earn the approval that we are seeking from others, so stop looking to others to define you or validate you.  You don't need the approval of others.  Live with confidence in who you are and in how you are living and give compliments and affirmations to those who are journeying alongside you in authenticity." -Trish Blackwell







Copyright, 2016, 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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Jackie's Health Tip of the Week- 11/27/16

10:53 AM Jackie Mart 0 Comments





Try to stay consistent with your workout routine during the holidays. Don't fall prey to the excuse that you'll get back on track after New Year’s Day or when the weather warms up again. You may need to modify your program for the busy holidays. Do what you can, but keep it up, trying new fitness activities and cross training to keep things fresh and fun. My favorites: snowshoeing, ice skating, cross country skiing, snowboarding, BURST training! (HIIT or Interval Training).  Browse Groupon for cycle and group exercise discount passes or search free workout videos on YouTube you can do at home!  



CLICK HERE to check out my next 5 Day Self Love Online Boot Camp in December to stay on track with your health and wellness goals this holiday season! 






Copyright, 2016, 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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Jackie's Health Tip of the Week 11/20/16

8:05 AM Jackie Mart 0 Comments


 Strengthen your immune system with these simple steps! 

 1. Get enough sleep: Go to bed before midnight. (Ideally at 10 PM if you wake up at 6 AM) Going to bed early provides the opportunity for melatonin levels to rise (supports immune system) and cortisol levels to decrease (hinders immune system), allowing for a restful, deep sleep and optimal immune function. Tips for improving your sleep: http://jackieamart.blogspot.com/2015/07/not-getting-enough-zzzzs.html

 2. Eat fresh, nutrient-dense, whole foods: Vitamins A, C, D3 and zinc are needed for immune function. Eating a wide variety of foods and nutrients is ideal so your body gets all the essentials it needs! 

 3. Add garlic and ginger to your meals: These are both immune supportive and anti-viral, antibacterial, and antifungal.  Do not consume refined sugar because this depresses the immune system and causes inflammation in the body. 

 4. Stay hydrated: Drink plenty of filtered water, herbal teas, and broths to help your kidneys eliminate waste and keep your bowel movements regular! 

 5. Move your body: Exercise keeps your blood and lymph moving and increases your ability to respond to stress. 

 6. Get your vitamin D3 levels checked: Adults should be taking 5,000 IU's daily if you live in the northern states due to decreased sun exposure during the winter months. Importance of Vitamin D3 and your health: http://jackieamart.blogspot.com/2013/09/vitamin-d-sunshine-mega-vitamin.html

 7. Probiotics: Gut flora affects the immune system.  Take a whole food supplement that contains both prebiotics and probiotics or increase your consumption of fermented foods and beverages  (sauerkraut, kimchi. kombucha, kefir, yogurt, etc) Learn more about probiotics: http://jackieamart.blogspot.com/2011/08/probiotics-do-you-need-them-how-is-your.html





 CLICK HERE to check out my next 5 Day Self Love Online Boot Camp in December to stay on track with your health and wellness goals this holiday season!






Copyright, 2016, 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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Jackie's Health Tip of the Week- 11/13/16

8:03 AM Jackie Mart 0 Comments



 Thanksgiving is less than two weeks away! Here is a quick holiday tip for you: 
Don't stand by the food at the party. You will be less likely to partake in unconscious snacking all night if you instead move, mingle and socialize with friends!! Or, ladies, carry a clutch in one hand and a beverage in the other- your hands will be full and that leaves no fingers for nibbling on the sweets!



 CLICK HERE to check out my next 5 Day Self Love Online Boot Camp in December to stay on track this holiday season!





Copyright, 2016, 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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Give Back

8:23 AM Jackie Mart 0 Comments





Every year I adopt a family or child over the holidays.  This year I'm focusing on giving back in my local neighborhood.  I would love for you to join me! I will be donating unwrapped gifts to the Crisis Nursery's Holiday Helper Program from now until December 19th. (More details below) Make a donation and you will receive $10 off any of my single services or packages as an added bonus!   *Scheduling a service is not required in order to make a donation! CLICK HERE to view the services I offer. 




Holiday Helper Program 2016



Greater Minneapolis Crisis Nursery's Holiday Helper Program supports families who access our services during the winter season of giving.  Gifts received from the Holiday Helper Program are distributed to families based on their specific needs and what has been donated. Gifts are given to families beginning on Friday, November 25, 2016 - Friday, December 23, 2016.

Wish List for Families

New toys including educational activities, and games for children newborn through age 6.
Gift items for parents such as kitchen items, personal care items, winter accessories.
Gift cards for $25 or more to retail stores such as Target, Wal-Mart, etc.
Holiday wrapping paper, bows, and tape
Large black garbage bags.

Important Information

Nearly 90% of the families are of minority status.
Items that promote cultural diversity are encouraged.
THEY CANNOT ACCEPT GIFTS THAT:

Promote violence (Guns, war action figures, etc.)
Require batteries (Many families cannot afford to replenish batteries)
They also cannot accept religious-themed gifts or wrap (Santa, Christmas, etc.)
Please do not wrap gifts.

CONTACT ME with questions, if you would like to schedule a service, or join the event on Facebook.


Copyright, 2016, 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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Morning Pick Me Up

7:32 AM Jackie Mart 0 Comments





MACA!  Ever heard of it? I picked this up the other day at my local Target store. I've been putting it into my morning protein shakes/smoothies for added energy!!  


Maca Health Benefits: increased fertility in both men and women, hormone balance, booster for the immune system, and increased energy, stamina, improved sexual function, memory, and focus! It is a nutrition powerhouse!  Read more about it here: https://draxe.com/top-5-maca-root-benefits-and-nutrition/








CLICK HERE to follow me on Facebook for more health and wellness tips like this!





Copyright, 2016, 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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Jackie's Health Tip of the Week 10/30/16

5:02 PM Jackie Mart 0 Comments



If you find yourself feeling anxious, jumpy, and panicky mid-afternoon, or lethargic, uncomfortable and sluggish, it could be your lunch stressing you out, rather than your job! 


*Don't rush your lunch. The faster you eat, the more likely you are to swallow air, which can cause wind, bloating and abdominal pain. People often swallow too much air as a reaction to stress. Try to sit quietly during and after lunch (preferably away from your desk!) A huge amount of blood - 40 percent of your blood supply - passes through the digestive system after a meal, allowing the nourishment to be absorbed and distributed throughout the body. You shouldn't even shop, let alone exercise, after eating because activity will divert most of the blood from the digestive system to help muscles perform.



CLICK HERE to follow me on Facebook for more health and wellness tips like this! 





Copyright, 2016, 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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Jackie's Health Tip of the Week 11/6/16

6:34 PM Jackie Mart 0 Comments



 Try a breakfast without grains! Nix the cereal, smoothie, or eggs this week and mix it up! This recipe is easy to whip up and contains few ingredients.  Full of protein, fiber, and healthy fats! Make ahead of time and eat throughout the week! 
SWEET POTATO AND BEET HASH 

INGREDIENTS: (Organic if possible)

2 large sweet potatoes, peeled and cut into cubes
2 large beets, peeled and cubed
2 Tbsp. coconut oil, melted
Sea Salt and Black Pepper
4 slices turkey bacon (nitrate and antibiotic-free)
2 small onions, diced

DIRECTIONS:


  1. Preheat oven to 400 degrees F. Toss the sweet potatoes and beets with coconut oil and season with sea salt and pepper. Place on a baking sheet and bake for 25-30 minutes.
  2. In a skillet over medium heat, add the turkey bacon and cook until bacon is crispy. Add the onions and season with sea salt. Cook until onions caramelize. Add the sweet potatoes and beets to the pan and stir, cooking for another 5 minutes.

CLICK HERE to follow me on Facebook for more recipes, and health tips like this! 





Copyright, 2016, 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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Love Me Some Rainbow Carrots

10:32 AM Jackie Mart 0 Comments


 Picked these up at the local grocery store in my hood! Carrots are jammed with nutrients and standard orange carrots contain beta and alpha carotene pigments-this promotes vitamin A production by the body, which is essential for healthy eyes. Here is a brief breakdown of the other colors and their health benefits:

 Purple: Anthocyanin, beta and alpha carotene pigment. Purple carrots typically have an orange core, and their pigment-related nutrients may provide additional vitamin A and prevent heart disease.

 Red: Lycopene and beta-carotene pigment. Lycopene is the same red pigment that gives tomatoes their deep color and is linked to a lower risk of certain cancers, such as prostate cancer.

 Yellow: Xanthophylls and lutein. Both are linked to cancer prevention and better eye health.

 White: The nutrients don’t come from the pigment but from the fiber, which promotes healthy digestion.

Sautéed Brown Butter Garlic Rainbow Carrots

 Ingredients: (all organic if possible) 

 ¼ cup grass-fed butter
2 cloves garlic, minced
Rainbow carrots, sliced
¼ cup red onion, chopped
Sea salt and pepper to taste

 Directions: 

 In a medium sized skillet add the butter. Cook over medium heat and whisk the butter to brown. It will become frothy and start to have a nutty aroma. Then it will turn brown.
Add the garlic, sliced carrots and red onion. Sauté for about 5-7 minutes until they become soft and tender. Add sea salt and pepper to taste.

CLICK HERE to follow me on Facebook for more recipes, and nutrition information like this! 





Copyright, 2016, 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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Jackie's Health Tip of the Week 10/16/16

7:11 PM Jackie Mart 0 Comments

Letting yourself get too hungry is a recipe for overeating -- especially those foods you most want to keep to smaller portions. Snacking is a smart way to make sure you're not ravenous come dinnertime. But snack choice is crucial to both keeping you full and keeping your healthy eating plans on track.  A treat is purely for enjoyment, while a snack is something you eat between meals to stave off hunger. Nuts or fruit or cheese could be a good snack, but chocolate? A treat.

 Here is something different I like to make as a snack and have on hand for the week.

NACHO SEASONED ROASTED CHICKPEAS  


Ingredients:  (all organic if possible)

2 (14 oz.) cans chickpeas, drained and rinsed
2 Tbsp. extra virgin olive oil
3 Tbsp. nutritional yeast
1 tsp onion powder
2 tsp chili powder
Sea Salt, as desired

Directions:


  1. Preheat oven to 400˚F,
  2. Mix chickpeas with oil and spices until evenly coated.
  3. Spread chickpeas evenly on a rimmed baking sheet.
  4. Bake 30 to 40 minutes or until crispy (shake pan occasionally during the cooking time to ensure an even roast).
  5. Serve immediately.

CLICK HERE to follow me on Facebook for more recipes, and health tips like this! 





Copyright, 2016, 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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