Golden Star Award

7:12 PM Jackie Mart 0 Comments

I've been having some issues with irritation and dry skin on my face the last few weeks and this stuff is fantastic!! The Golden Salve made by Equinox Botanicals. I found it at the Seward Community Co-op in my south Minneapolis neighborhood. I applied it at night on a clean face for 3 days and now my skin is FINALLY back to normal! (Fist pump) Here are a few of the ingredients. You can see why it's healing for any type of skin issue-herbs are where it's at! 


Coconut Oil- Anti-viral, anti-bacterial, anti-fungal. Hundreds of uses! 

Bee Propolis- Anti-microbial, heals burns, anti-cancer properties. 

Calendula Flower- Anti-inflammatory, heals, soothes and softens skin.

Yellowdock Root- Detoxifer, anti-oxidant action. 

Comfrey Root- Promotes new skin cell growth, treats rashes, bug bites, reduces inflammation, helps maintain healthy skin. 

Goldenseal Root - Disinfectant, infection fighter. 

Repeat These Daily

7:58 AM Jackie Mart 0 Comments

Our attitudes and feelings about food differ from one person to the next. Clients come to me and say, "I hate cooking," "I don't have time to cook," "My kids are very picky eaters," "It's expensive to eat healthy.." All those statements are negative. If you switch up your mindset and look at cooking and clean eating as an investment in your health you convert those negative thoughts into positive ones.  On Tuesday I taught a class at the local food co-op about how to have a healthy relationship with food.  Below are a some affirmations I handed out during the class. Say a few every day for a couple of weeks and see how your attitude changes! 

• Planning healthy meals is a joy.
• Hello, kitchen, you are my nourishment center. I appreciate you!
• I have everything I need to help me prepare delicious, nutritious meals.
• I am so grateful to be choosing food that supports my best health.
• I can easily make a nutritious, delicious meal.
• I love spending time in the kitchen!
• I am worth the time and money I invest in my health.
• I am so fortunate that I can choose healthy foods for my family.
• My family loves to eat healthy food.
• The kids love to try new foods.
• I am learning new things that heal my body one step at a time.
• I am willing to take this time to nurture myself.

• I am so grateful for this wonderful food.
• I am well-nourished in preparation for the day ahead of me.
• My body heals and strengthens with every bite I take.
• My family gathers together with great joy and love.
• I bless this food and my body with love.
• I listen for when I am satisfied and full.
• This food is healing me.
• My taste buds are changing every day-I no longer crave foods that don't nourish me.
• I am willing to slow down and take this time to nourish myself.

• I radiate confidence, beauty and grace.
• Every cell in my body vibrates good health.
• I love and respect my body.
• I choose health and wellness over restrictive diets and unpleasant workouts.
• I feel great when I take care of myself.
• I openly give and receive love.
• Every day I am become stronger and healthier.
• All that I need is within me.
• Every day is a new day filled with joy and health.

Gluten-Free Berry Cobbler

8:23 PM Jackie Mart 2 Comments

Berry Cobbler (Gluten-Free)

3 cups berries
1/2 cup almond flour
1/4 tsp sea salt
4 Tbsp organic grass-fed butter
1/2 cup xylitol (natural sweetener)


Put the berries into 4 half-pint canning jars. Combine the almond flour, sweetener, and sea salt. Whisk with a fork and pour it on the fruit. Then top with a generous pat (1 T) of butter. Put the jars in a square baking dish and bake at 350 degrees for one hour.

Let the jars cool completely then put the lid on and store in the refrigerator for up to a week. You can also top with cocoa nibs, or chopped nuts and seeds!

Target Shoppers and Smoothie Lovers

8:39 AM Jackie Mart 0 Comments

A client sent me a message a few days ago asking about these pre-made smoothies located in the freezer section at Target. Here are the ingredients lists.  Notice the added sugars. (Fruit is already sweet enough by itself) The first smoothie also contains MSG. (It's listed as "modified food starch" on the label) Read about the dangers of MSG here: http://articles.mercola.com/sites/articles/archive/2009/04/21/msg-is-this-silent-killer-lurking-in-your-kitchen-cabinets.aspx

The healthiest option would be to make your own green smoothie at home! It only takes about 10 minutes in the morning.  Another idea if you are short on time is to make ahead freezer bags with chopped up fruit, greens, protein powder, etc. Just pull a bag out of the freezer, dump into your blender, add your liquid of choice, and blend until smooth! 




CLICK HERE for smoothie recipe ideas! 



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.

www.optimumwellnessmn.com

Need More Fiber?

5:15 PM Jackie Mart 0 Comments

Eat beans! These legumes are full of fiber, (get that colon moving!) protein, (build muscle) iron, and B vitamins! (more energy) Three quick options you can whip up with few ingredients. Be sure to keep a few extra cans in your pantry! 


Red Bean Salad

1 Can red kidney beans; rinsed (no salt added)
Corn
Chopped red & green bell peppers
Chopped cilantro
Hot pepper sauce 
*You can also add an avocado! 




Chickpea Quinoa Salad

1 Can chickpeas; rinsed (garbanzo beans) (no salt added) 
Cooked quinoa
Baby spinach
Cooked, cubed beets
Feta cheese









Black Bean and Mango Salsa


1 Can black beans; rinsed (no salt added) 
Mango, peeled and chopped
Diced red onion
Lime juice
Ground cumin











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.

www.optimumwellnessmn.com

She Loved Life

8:49 AM Jackie Mart 0 Comments

Today would have been my special friend, Opal's, 104th birthday! I think about her often, especially around the holidays. I called her my "Adopted Grandma" and guardian angel. She was my role model growing up. So self-less and happy no matter what was thrown her way! I'm reminded of her each and every time I hug someone (She always told me you need at least 6 a day!) but I miss her the most when I'm sad... her random phone calls, hand-written cards, and her heart-warming life stories! 

Opal was an avid member of the Catholic Church in my hometown, volunteered at the nursing home when she was much older than all the residents, made amazing homemade bread, cinnamon rolls, sugar cookies, angel food birthday cakes with sticky frosting and sprinkles, drank beer with her pizza, took walks, loved singing, coffee, and was a fashionista-clip on earrings, pearls, broaches, (she let me keep a few-see photo below) and bright lipstick! Such a diva! 

































She was a big part of our family. Attended all of our Christmas concerts, holiday gatherings, graduations, birthday parties, some sporting events, took my brothers and I to our swimming lessons, and welcomed us into her faith-filled world! 

My one and only tattoo on my inner left wrist is a permanent memorial honoring her; an angel resembling henna.  



Opal was a bright light in my life and the lives of many. My life purpose and mission has been to follow in her footsteps and light the way for others! To spread joy wherever I go! If you are ever in need of an angel ask for Opal! She is the BEST one I know! <3 

Happy Birthday Beautiful Soul! 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.

www.optimumwellnessmn.com

Monday Motivation

9:54 AM Jackie Mart 2 Comments

Fresh Start

9:11 AM Jackie Mart 0 Comments

Year end is a time to reflect on the previous year and what we would like to change or do different in the New Year. New starts are always refreshing!! New goals will be set and everyone looks forward to the events that will take place. 

What are your goals and resolutions? I would suggest adding something to your life rather than taking it away. Picture what you want your life to look like and focus on it every day!!

This past year I have realized how truly wonderful my family and friends are!! They love me unconditionally even though I have gone through a lot of difficult situations the past few years. I am stubborn and can be a pain in the behind, yet they stick by my side no matter what! I am very blessed to have such amazing people in my life!! I have pushed a lot of my loved ones away over the years when life was tough. I never knew how much I have been hurting them by being distant. So, this coming year I would like to work on improving and nurturing these relationships that have dwindled and spend more time being a human "being" instead of a human "doing"! I sense some fun trips and quality time in 2016! 

Wishing you a safe, happy, and healthy NEW YEAR!!

Be well!

Jackie 




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.

www.optimumwellnessmn.com