Jackie's Health Tip of the Week 4/2/17

1:44 PM Jackie Mart 0 Comments

-Eat “real” food and not factory made processed food

-Eat food that comes from the Earth (organic fruit, vegetables, grass-fed meat, etc.) and NOT food that man has created (Doritos, candy, boxed food, etc.)

-Over 3,000 chemicals have been approved by the FDA and are found in our food supply

-Read labels- if you cannot read the ingredient, DON’T EAT IT!

 

2. Decrease Sugar

-Leads to inflammation, disease, feeds cancer cells, and increases acidity in the body.

-Comes in hidden forms: soups, salsa, boxed foods, lunch meats, pizza, sauces, crackers, fruit drinks, canned foods, yogurt, ketchup, mayonnaise, etc.  

-Limit rice, pasta, bread, whole grains- they turn into sugar in the body.  

-Increase fruits, vegetables, grass fed and free range meats, healthy fats.

3. Increase Healthy Fats

-Your body needs fats to function: hormone production, cancer prevention, brain development, weight loss, cellular healing, and anti-inflammation.  

-Change bad fats to good fats

*Replace margarine with real organic butter

*Replace vegetable/canola oil and hydrogenated oil (trans-fat) with coconut oil and extra virgin olive oil          

*Other Healthy Fats: fatty fish, raw nuts and seeds, avocado, chia, flax, hemp seeds, natural nut butters (with no added oils), olives

Have health questions you want answered? Schedule a consultation with me! I offer in-person, phone, or Face Time consultations. CLICK HERE to contact me.  

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.

www.OptimumWellnessMN.com

Spotted! Artifical Dye-Free Easter Egg Kit

12:26 PM Jackie Mart 0 Comments

Saw these a few weeks ago when I was shopping at the local food co-op! 


Eco-eggs coloring dyes are made with natural and organic fruit, plant and vegetable extracts from annatto seed, curcumin, purple sweet potato and red cabbage... color eggs the natural way and keep your eggs safe to eat!

Much better alternative to the chemical-laden conventional egg dying kits!! Look for them at your local health food store or order them online here: http://shop.ecokidsusa.com/product/eco-eggs


If you are feeling ambitious you can make your own dyes as well: 
http://www.vikasessentials.com/blog/natural-easter-egg-dying.php

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.

www.OptimumWellnessMN.com

Hello Healthy April

8:20 AM Jackie Mart 0 Comments

Real Talk With Jackie About Leaving a Legacy

9:22 AM Jackie Mart 0 Comments

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.

Jackie's Health Tip of the Week 3/26/17

9:47 PM Jackie Mart 0 Comments

Fragrance

Synthetic fragrances are really bad news! If the fragrances in your personal care products come from an organic, natural source such as essential oils, it will be indicated on the packaging. If the only reference to fragrances on the label is the word “fragrance,” then you need to put that nasty bottle back on the shelf!

The term “fragrance” in the US allows manufacturers to omit any reference to the list of ingredients that they used to create the fragrance. So if “fragrance” is listed on a label, there’s no telling what the product contains! There are over 3,100 chemicals used by the fragrance industry to formulate these suspiciously delicious aromas, and most of them are not very human-friendly.


You can easily avoid fragrances by making your own natural products!  I am having a Natural Facial Care Making Workshop in April.  CLICK HERE for more details and to RSVP!


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.


www.OptimumWellnessMN.com

The Voice Inside My Head

7:26 PM Jackie Mart 0 Comments

Every day I walk by this dreaded thing at the gym.. I remember when I weighed myself daily.  If it read 104 pounds I would be happy and it would be a "good" day. When the scale would creep up to 106 or above I would freak out and say horrible things to myself in my head.  I call the voice, "ED".  ED stands for "Eating Disorder." This voice ruled most of my life and still comes back to haunt me some weeks.  It's the evil part of me that likes to show it's ugly head when I'm overly stressed or not feeling very confident in myself and my abilities.


Maybe you have a mean voice as well? Maybe it's stuck on autopilot: "you are fat," "you are worthless," "you are not good enough," "you never do anything right," "you suck at life," "you are disgusting," "you will never amount to anything," "you will never get married,"  "you are a failure"....


The picture below is one of the last slides in my Eating Disorder PowerPoint I give to schools, groups, and organizations. It depicts ED and how he can torture us if we let him.  He's that nasty person on our shoulder whispering FALSE statements into our ears. 


I'm here to tell you the voice is lying and it's time to get rid of him! Brush him off, throw him in the back seat, lock up him up; he doesn't belong in your life anymore! You have the strength and power to put up a fight! YOU matter!  Don't let ED or anyone else tell you differently!

Real Talk With Jackie on Insults

8:52 PM Jackie Mart 2 Comments

Need a Little Time for Yourself?

1:47 PM Jackie Mart 0 Comments

5 Day Self-Love Boot Camp (10 Person Limit)

With our crazy schedules and commitments, it’s easy to forget about putting ourselves first and we're all in need of a little ME time. Whether you're new to eating healthy, exercise, need some extra self-love ...this is a chance to get back on track and make some healthy changes for both your mind and body. You will get advice from a qualified nutrition and fitness professional, “Jackie Approved” Healing Food Plan and Recipes, life coaching tips, and more!

I will provide the tools to set you up for SUCCESS. YOU provide the commitment. 5 days, yummy & filling meals, free daily workouts you can stream online you can easily do at home, tips and tricks for loving yourself every day, and MOST importantly: motivation and accountability! (and a life coach at your fingertips for the full 5 days!)

*Added bonuses this month: Detoxifying foods for your body, ways to break the sugar habit, and clean eating snacks recipes! I will also be popping on FB live and recording videos to share some of my most valuable motivational advice and answering any questions you may have!

This is for anyone, anywhere, and for all ages and fitness levels! Everything is online via Facebook. I will add you to my secret group page! Ask a friend, family, or coworker to do it with you! Oh and I almost forgot!! There is a pretty EPIC PRIZE for the winner!!

When: Monday, April 3rd - Friday, April 7th, 2017

Where: Online (The comfort of your own home!)

Investment: $30/person

Please contact me with a big "YES" if you would like to join! Jackie@OptimumWellnessMN.com or 712.790.5883

Or CLICK HERE to join the Facebook event page!

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.

www.OptimumWellnessMN.com

Jackie's Health Tip of the Week 3/12/17

1:54 PM Jackie Mart 0 Comments

Easy make ahead lunch idea!

5 wide mouth quart size mason jars 

1 lb. ground free range organic turkey.  

(Without antibiotics or growth hormones) 

1 can black beans, drained (low sodium) 

1 packet taco seasoning (Use Simply Organic Brand or make your own! CLICK HERE for the recipe) 

1¼ cups salsa (low sodium and no sugar added) 

5 tablespoons plain organic Greek yogurt 

1 quart cherry tomatoes, halved 

5 mini cucumbers, sliced 

 

1 small to medium red onion, chopped 

2 avocados, chopped 

Juice from half of a lime 

11 ounce jar pickled jalapeños, drained and chopped 

5 cups chopped romaine lettuce 

 

Directions: 

1. In a medium pan cook ground turkey until no longer pink. Add black beans, taco seasoning, and the amount of water stated in seasoning packet directions. Let taco mixture cool. 

2. Divide ingredients among mason jars starting with salsa then adding Greek yogurt, tomatoes, cucumbers, onions, jalapeños, avocados, taco meat, then lettuce. Place lid on and close tight. No need to vacuum seal or anything like that. 

3. When ready to eat, shake real well, then pour into a bowl and enjoy. 

*These salads can be made 5-6 days ahead of time.

CLICK HERE for more Clean Eating Recipes!

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.