New Year- New Mindset

All it takes is a mindset shift each day to make changes! You don't need a brand new year in order to start living out a life you love! Consistency, drive, passion, and action is what it takes! Wishing you a HEALTHY and HAPPY 2018! 



Copyright, 2018, 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

Feeling Alone

I can only handle small talk for so long. Tell me about your goals, dreams, what makes you come alive- What you hold back inside that you think people will judge you for. When you vibrate on a different level and have different interests you might feel like the loneliest person in the world....Like being in a marriage where you are growing, evolving, and constantly bettering yourself and your other half is distant and doesn’t open up. You can be surrounded by hundreds of people but if there is no depth or connection to your words you will always feel alone. Seek out those who understand your language.




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

Persistence

No matter what the world tells you and expects you to be know you were perfectly and wonderfully made! Shut out the noise and focus on being and BELIEVING you are who you were created to be! No need for you to apologize for breathing and taking up space on this Earth, get surgery, Botox, hair extensions, spray tans, starve yourself, etc. in order to prove to the world you are worthy!! #selflove



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

Chilly Night

BISON CHILI

421 calories per serving.  Makes dinner for two, with leftovers for lunch. Recipe makes 4 servings.  

INGREDIENTS: (all organic if possible)

• 1 Tbsp. extra virgin coconut oil 
• 1/2 medium yellow onion, diced 
• 3 stalks celery, diced 
• 2 cloves garlic, sliced 
• 1-3/4 lb. ground bison  

(Elk, venison, or beef may be substituted) 

• 2 tsp ground cumin 
• 2 tsp chili powder 
• 2 tsp thyme 
• 1 (12 oz.) jar salsa (low sodium and no sugar added) 
• 1 (8 oz.) can diced tomatoes (low sodium) 
• 1 (7 oz.) can mild green chilies (low sodium) 
• 2 tsp sea salt (optional) 
• 
   

DIRECTIONS: 

Heat a heavy bottomed soup pot over medium-high heat.  When the pan is hot, add coconut oil. Add onions, celery and garlic and sauté until onions are translucent, about 3 or 4 minutes. Next, add ground bison, cumin, thyme, and chili powder. Stir while this cooks, about 5 to 6 minutes. Pour in salsa, green chilies, tomatoes and sea salt. Simmer for at least 1 hour. 

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

Coconut Oil Fudge

COCONUT OIL FUDGE  

INGREDIENTS: (all organic if possible) 

1/4 cup coconut oil  

1/4 cup cocoa powder  

1/2 teaspoon pure vanilla extract 

Stevia to taste 

Pinch of sea salt 

Optional: 2 drops peppermint essential oil  

DIRECTIONS:  

1. Measure 1/4 cup of coconut oil and scoop it out into a mixing bowl. Whip the coconut oil with a stand or hand mixer until it’s light and fluffy. Note: If your coconut oil is room temperature and already liquid you can skip this step. 

2. Mix the whipped coconut oil, cocoa powder, vanilla and salt together. Slowly add stevia.  Mix in 2 drops of peppermint essential oil if using. 
3. Pour fudge into a 9×5 inch pan (this is a bread size pan). Spread fudge evenly cover the pan with a lid or plastic wrap. Refrigerate until fudge is set and hard, about 4 hours.  

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

Sugar High

After all these classes I've been giving on sweets and sugar I spotted this! I want to point out just because something is organic or at the natural health food store does NOT mean it is necessarily good for you. This hot cocoa boasts a whopping 14 grams of sugar per serving! That is equal to 3.5 teaspoons of sugar.  The first ingredient on the food label is cane sugar.  Something to take note of this winter when you are looking for a hot beverage to warm you up!! Try my Paleo Hot Chocolate Recipe.


If you would like to learn more please contact me to schedule a grocery store tour at the local store where you shop! Jackie@OptimumWellnessMN.com or 712.790.5883



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

G is for Ginger (Bread)

PALEO GINGERBREAD CHIA PUDDING (Serves 2-4)  

INGREDIENTS: (all organic if possible)  

1/2 cup full-fat canned coconut milk 

2 tsp maple syrup 

1 tsp molasses 

1 tsp pure vanilla extract 

1/2 tsp ginger 

1/2 tsp cinnamon 

1/4 tsp cloves 

1/4 cup chia seeds 

DIRECTIONS:  

Mix all ingredients together except the chia seeds. Stir in the chia seed. Pour into small glass containers. I used four 4 oz. mason jars. Cover and place in fridge overnight. 

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