Ta-Da List

12:30 PM Jackie Mart 0 Comments


 Instead of creating endless "To-Do" lists and feeling bad about yourself if you are not able to complete all the tasks, opt for a "Ta-Da" list! 

 Every Friday make a list of things you have accomplished during the week, you are proud of, thankful for, and want to celebrate! This will shift your mindset and you will feel a better sense of self-worth! It will propel you forward and allow you to see your progress! Sometimes we forget about the small things during the week! Celebrate ALL the wins!! 


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.



0 comments:

Monkey Mind

11:51 AM Jackie Mart 0 Comments


 A stressed mind focuses on everything all at once instead of breaking down tasks into smaller components. I know when I am overly tired and stressed I feel overwhelmed, especially on Mondays when I wake up and scan my weekly schedule on my phone.  Here are a few tips for calming your monkey mind! 

 1. Count down from 5 to 1. (5 Second Rule) The moment you feel yourself hesitate (when you know you should do something) start counting backward 5-4-3-2-1, then GO. The Rule is a proven, form of meta-cognition. When you use it, you shift mental gears, interrupt your habit of overthinking and awaken your pre-frontal cortex – making change easy. The rule acts as a “starting ritual” that breaks bad habits and triggers positive new behavior change. By the time your get to one you will have refocused your energy.  

 2. Practice mindfulness.  Breathe. Notice the things around you and what is taking up space. Feel yourself inside your body. Listen to the sounds around you. This will bring you back into your physical body and into the present moment. 

 3. Take a nap if you can! A 20 minute cat nap does wonders for me if I am feeling out of sorts! 

 4. Call your mom. (or your best friend, sister, brother, etc.) Don't talk about yourself- ask them questions about their life! This will force you focus more on what is most important in life. It's not the piddly things you are probably worrying about-- trust me!! 

 5. Delegate tasks.  You do NOT have to do everything alone! Reach out to your coworkers, spouse, children, parents, or etc. if you need help! Asking for help is a sign of STRENGTH, not weakness!
*If you have any other tips or tricks you personally use for your monkey mind please share! 

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

0 comments:

Lunchbox Recipes: TUNA

8:13 PM Jackie Mart 0 Comments




 TUNA, BLACK BEAN, & SPINACH LETTUCE WRAPS (Makes 4 Servings)  

 INGREDIENTS: (all organic if possible)  

1 can (12 ounces) light tuna in water, drained and flaked 
1 can (15 ounces) black beans, rinsed and drained (low sodium)  
1 cup fresh spinach  
1/4 cup chopped red onion  
2 tablespoons extra virgin olive oil 
1 tablespoon fresh parsley 
1/8 teaspoon sea salt 
1/8 teaspoon pepper 
12 Bibb or Boston lettuce leaves (about 1 medium head) 
1 medium ripe avocado, peeled and sliced 

DIRECTIONS:  

 In a small bowl, combine the first eight ingredients; toss lightly to combine. Serve in lettuce leaves; top with avocado!


DIJON TUNA BITES 

INGREDIENTS: (all organic if possible) 

 12 oz canned white tuna (packed in water)  
3 tbsp Dijon Mustard  
2 tbsp Basil, fresh, chopped  
1 tsp Salt  
1 tsp Black Pepper  
1 cup Arugula  

DIRECTIONS: 

 1. In a medium-sized bowl, combine tuna with Dijon mustard and mix well. 
2. Mix in basil, salt and pepper. 
3. Use your hands to form the tuna into balls. This recipe makes about four balls. 
4. Serve on a bed of arugula.



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.






0 comments:

Subscribe to: Posts (Atom)