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

5:02 PM Jackie Mart 0 Comments

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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.

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! 

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.

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.



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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.

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.

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.

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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.

Jackie's Health Tip of the Week 10/23/16

2:57 PM Jackie Mart 0 Comments

You Can Do Anything, But Not Everything

8:53 PM Jackie Mart 0 Comments

Jackie's Health Tip of the Week 10/9/16

6:47 AM Jackie Mart 2 Comments

• pH of 2.5: Sodas are 50,000 times more acidic than neutral. It would require 30 glasses of clean water to balance out just ONE can of soda. Why is this important? All diseases (including cancer) thrive in an acidic environment.

• High Fructose Corn Syrup (HFCS): This highly processed sweetener significantly raises insulin levels and has been linked to Diabetes, Obesity and Metabolic Syndrome. Plus, the majority of HFCS is derived from genetically modified corn. (GMO)

• Aspartame, Splenda: All artificial sweeteners are just that–Artificial. They are the result of a chemical process that produces dangerous neurotoxic compounds. Aspartame has been linked to brain tumors, migraines/headaches, epilepsy/seizures, depression and autoimmune diseases. Sucralose (Splenda) falls into the same category. The company claims it is made from sugar, but they neglect to tell you they alter a sugar molecule and insert chlorine–a dangerous carcinogen (cancer causing agent).  These artificial sugars are addictive and actually cause you to gain weight!

• Caffeine: Caffeine has a half-life of 6 hours, meaning that it will stay in your body for 12 hours before the effect wears off. Even if you think caffeine doesn’t affect you, it will still alter your sleep cycles and the quality of your sleep. Caffeine is also a diuretic–dehydrating you even though you believe you are ingesting liquids.

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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.

Jackie's Health Tip of the Week 10/2/16

6:00 PM Jackie Mart 0 Comments

Eating healthy on the go IS possible! You just need to look!  Here are some "healthier" gas station snack options that can be found at any typical station if you forgot to pack your own cooler of goodies! 



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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.