Eat This for Radiant, Glowing Skin

7:22 PM Jackie Mart 0 Comments



Healthy skin is beautiful skin and is something we can only achieve by nourishing it from the inside out and by using natural, organic products.  

Nutritious foods eaten consistently will begin to rebuild the cellular structure.  What you eat and drink now, will only be seen in 4 to 6 weeks. Commit to a natural, whole foods diet and your skin will become healthy and beautiful!  

Lemon- The clarifier 

A lemon a day, juiced and sipped with water first thing in the morning or at any break is a wonderful complexion clearer. This little ritual gives your metabolism a kick start, and your liver a much needed mini cleanse and your skin a vitamin C boost! Lemons are very cleansing to the body, so they help clarify the complexion. Another great ways to include it squeezed over salad, vegetables, or sliced in your bottle of water, by the end of the day you have infused the lemon into your drink! 

Water- The hydrator 

Water makes up around 75 to 85% of your body; it's in every part of your body including your teeth and hair. Even though we've heard it all before, drinking pure water hydrates your body and skin. Keeping the cells hydrated, so they can easily uptake nutrients and remove waste. (Purified, alkaline, or reverse osmosis water)  

How much to drink? 

It depends on how much cooked food or dense food you eat. If you have a salad for lunch every day and fresh fruit as a snack, this reduces your need for water. Caffeine, exercise frequency, spicy food, sugar animal foods, alcohol, and salt all increase your need for water. The warmer months also require you drink more. Allow your natural thirst to dictate how much water you need. Half your body weight in ounces of water a day is a good estimate! 

Beet root- The blood cleanser 

One of my favorite high-maintenance vegetables! High maintenance because it is red, juicy and will stain anything it lands on. Beetroot is a blood cleanser and has a slight laxative effect. Skin health relies on healthy blood and circulation. The healthier your blood, the healthier your skin because this is where your skin gets most of its nutrition from. 
Beetroot has been a popular ingredient throughout Eastern Europe and is found in many soup and salad dishes! 


Find out more about skin foods at my upcoming class:





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.





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How to Eat Kale (And Like It)

7:29 AM Jackie Mart 0 Comments


Sauteed or Steamed- in coconut or olive oil, add whatever nuts, spices, herbs, veggies you like! 
Raw- salads, smoothies, soups, pesto, as a bread substitute (paleo wraps), or juice it! 
Baked- kale chips, put in baked dishes-lasagna, pasta, egg bakes, meatballs, etc. 

*Always buy organic kale; it is sprayed with lots of chemicals making it one of the Dirty Dozen. The kale should be firm with fresh, deeply colored leaves and hardy stems.

*To store, place kale in a plastic storage bag removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 5 days. The longer it is stored, the more bitter its flavor becomes. Do not wash kale before storing because exposure to water encourages spoilage. Loss of some nutrients in kale—for example, its vitamin C content—is likely to be slowed down through refrigeration. 



5 MINUTE KALE PESTO  (Serves: about 1 cup - 8 servings, 2 tablespoons each)
INGREDIENTS:  (all organic if possible) 

2 cups torn kale (no stems) and parsley, combined
½ cup extra virgin olive oil
¼ teaspoon sea salt (more to taste)
1 clove garlic
juice of one lemon
¼ to ½ cup raw almonds

DIRECTIONS: 

Pulse the kale, olive oil, salt, garlic, and lemon juice in a food processor until smooth.
Add the almonds and pulse until the almonds are ground to desired consistency.
Serve with pizza, veggies, pasta, crackers, eggs, salads, soups, sandwiches, wraps, etc.

Notes:

I ended up using about 1½ cups kale + ½ cup parsley. But I've made this many times with just about any combination of greens, whether JUST kale, kale and spinach, kale and other herbs.. it is a very flexible recipe.  If you don't want this to be vegan, just add a handful of parmesan cheese into the mix. You can also add spicy almonds instead of raw ones for variety. 




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

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Make Peace With Food

6:03 PM Jackie Mart 0 Comments



There is no one size fits all approach to eating.  Each person is different.  I admit I've hated food for most of my life...I've used and abused it to stuff my feelings, purge them out, and avoided it altogether.  Making peace with food is the best thing you can do for your mind and body. Food is not the enemy!  Think of it as something needed to fuel your body like how a car needs gas to run. You cannot run sufficiently without it. If you would like to learn more about how to develop a healthy relationship with food I welcome you to join my upcoming class on Tuesday, February 27th.  


Whether your particular issue is emotional eating, binge eating, disordered eating or you just can't seem to get a handle on the whole nutrition thing, this is an event for you. There are 14 habits that people with healthy relationships with food possess.   During this class I share those habits, teach you how to manage emotional eating and ways you can change your eating mindset towards self love and not self hate. You will also walk away with a clear direction of eating for the healthiest version of you! 

CLICK HERE for more details and to RSVP. 



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.






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Breakfast in a Jar

2:42 PM Jackie Mart 0 Comments


PANCAKE IN A JAR (Serves 2) 

 INGREDIENTS: (all organic if possible)  

1 cup almond flour 
1 tbsp. baking powder (aluminum-free) 
2 tbsp. grass-fed butter or ghee 
3/4 cup nut milk (or sub. dairy milk 
Blueberries  

DIRECTIONS:  

Preheat oven 350 degrees F. Combine flour and baking powder in a small bowl, and whisk until combined. Stir in melted butter and milk until batter forms.  Place blueberries on bottoms of jars, then fill about halfway with batter. Pancake will rise while cooking. Bake for 20-30 minutes (time varies depending on your oven so check often). Let cool before topping with more butter, blueberries, nut butter, or pure maple syrup. 




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

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My Cute Little Why

8:34 PM Jackie Mart 0 Comments


This little girl is my inspiration and driving force for what I do! Her name is Ella and she is my 3 1/2 year old niece.  I share my story and self-love message in hopes that no other young girl or woman will have to go through her life with a feeling of inadequacy and self doubt! A few weeks ago she wanted to put on eye-shadow and lipstick when she saw me getting ready. . Then we said positive affirmations in the mirror: “I am beautiful. I am pretty. I am smart. I am funny. I am silly. I am loved. I am strong. I can do anything!!” 

National Eating Disorder Awareness week is February 26th through March 4th and I’m currently booking speaking engagements. I can come to your business, school, church, gym, group, or etc.. Please reach out if you are interested!   712.790.5883 or Jackie@OptimumWellnessMN.com 




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


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Have Kids?

8:36 AM Jackie Mart 0 Comments



Something fun for your kiddos to do in February! These classes will be held at the Pearson Lakes Art Center.  Registration is required! See below on how to register. 


February 17  |  10 – 11:15 am  |  $35: Heart-Healthy Snacks (Children’s Cooking Class)

Join Jackie for this children’s hands-on cooking class focusing on heart-healthy foods! We will be making a few after-school snacks they can easily make on their own! All supplies are included.

On the Menu:

Strawberry Coconut and Nut Parfait
Tuna, Black Bean and Spinach Lettuce Wraps
Blueberry Avocado Pudding

*This class is suitable for children ages 6 – 10 years old. Space is limited to 10 attendees.



February 24  |  10 – 11 am  |  $35: DIY Dog Treats (Children’s Cooking Class)

Your 4-legged friends deserve some treats every now and again too! Join Jackie as we whip up some grain-free goodies to take home for your favorite furry BFF! All supplies are included.

*This class is suitable for children ages 6 – 12 years old. Space is limited to 10 attendees.



*Please contact the Pearson Lakes Art Center for more information on these classes or to register: education@lakesart.org or 712.332.7013




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

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Cupid's Arrows

10:44 PM Jackie Mart 0 Comments



CUPID KABOBS

INGREDIENTS: (all organic if possible) 

Oranges
Strawberries or Watermelon
Purple Grapes or Blueberries

DIRECTIONS:

Use small heart cookie cutter to make strawberry/watermelon hearts. Assemble on wooden skewers as shown in the the photo. 




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

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Teaming Up With Yoga Okoboji

8:59 PM Jackie Mart 0 Comments



Self-Love Boot Camp 

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, or need some extra self-love ...now is the chance to get back on track and make some healthy changes for both your mind and body! During this time, I will share my heart-felt story about my 12+ year battle with an eating disorder and negative body image. You will walk away with genuine and personal advice from someone who has struggled with self-love herself, a healing food plan and easy to make recipes, life coaching tips, workout ideas you can easily do at home, and tips and tricks for loving, accepting, and caring for yourself each and every day! Food samples included! 

Saturday, February 10th, 2018 
1:00-2:00 PM
  3735 Zenith Ave 
  Spirit Lake, IA 51360

Investment: $30 per person





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

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