Nutritional Remedies for Allergies

9:18 PM Jackie Mart 0 Comments


 Season allergies season is upon us! If you suffer from itchy eyes, sneezing, congestion, and runny nose try these potent immune-boosting foods to help. 

 Pineapple- best source of bromelain, an enzyme that has anti-inflammatory effects and can reduce nasal swelling, making it easier to breathe! 

 Onions- rich in quercetin, a flavonoid with strong antioxidant activity that acts as a natural anti-histamine.  Quercetin works by blocking the production and release of histamines as well as inhibiting other allergic compounds.  Other sources of quercetin: apples (especially the skin) red wine, capers, berries, dill, cilantro, black and green tea, citrus fruit, and banana peppers. 

 Turmeric- contains curcumin, an anti-inflammatory that decreases oxidative stress and increases nasal airflow. Be sure to combine it with black pepper to increase absorption and availability.  

Fatty Fish- rich in Omega-3 fatty acids which have anti-inflammatory actions and can block the production of chemicals that cause allergic reactions. Try wild salmon, mackerel, sardines, anchovies, rainbow trout, and tuna.  

Oranges- high in vitamin C, which works as a natural anti-histamine. Oranges are also rich in quercetin. Other sources of vitamin C: bell peppers, broccoli, strawberries, papaya, and mangoes.  

 Local Honey- may reduce allergies if taken at the very start of allergy season.  Eating honey protects the body against local pollen that causes seasonal allergies.  Use locally produced honey, ideally raw and unfiltered, for the best healing power! 

CLICK HERE to follow me on Facebook for more tips like this! 


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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Pamper Yourself

8:47 AM Jackie Mart 0 Comments



 Pamper Yourself (Mother/Daughter Event)

 Grab your mom, stepmom, grandma, Godmother, aunt, or friend and join us for a special evening of self-care and self-love! This event is for females of all ages. 
Hair Styling 
Makeup touch-ups
Nail polish changes 
Make and Take: natural sugar scrub, lip gloss, or facial toner
Chair Massages
Gift bags 
Wine, sparkling juice, and healthy snacks! 
Monday, April 30th
5:30-7:30 PM
Envy Salon
610 Central Ave.
Estherville, IA 51334
COST: $50 per female/daughter duo ($25 per person) (Space is limited so be sure to sign-up in advance!) 

CLICK HERE to reserve your spot! 


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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Be Who You Are

2:11 PM Jackie Mart 0 Comments


 If I've learned anything these past two weeks it's that no matter what you do you cannot please everyone.  My Dad and I have been butting heads and it seems as though whatever I do in life it has never been the right path he thinks I should be on.  I am constantly compared to my younger sister and it's painful.  I was a straight-A student, had many friends, and excelled in everything I did.  Shy girl turned successful college student with a kind heart! The paths I've chosen after college haven't been the easiest but they have been the most rewarding and have shaped me into the woman I am today. 

 I have felt fear and had my ego screaming in my ear but continue on. Life isn't about pleasing those around you. It's about taking challenging steps each day, learning, growing, and doing what God has put on your heart.  I've been told many times (by my Dad and others) to go, "get a real job." I've lived that life in the past.  Answering to someone else, living on their terms, punching in and out. The conventional way has never been my forte. One thing I do know is if you live your life trying to make others happy you will be miserable.  You are capable of making your own decisions and living a different life from the one others want you to lead!  Be brave and keep going!! 


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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Smoothie Hacks

8:02 PM Jackie Mart 0 Comments


 Smoothie Tips and Tricks! 

 Always blend liquid ingredients first, followed by the remaining ingredients. This helps the ingredients blend together.

 Herbs add flavor and extra nutrition. Consider fresh parsley, basil, mint, or cilantro.  

 Trying added ground spices: cinnamon, ginger, or nutmeg! 

 Add cocoa powder to fruit smoothies for a chocolaty mix! 

 The zest of citrus fruits (oranges, lemons, limes, grapefruit) add a little flavor. 

 Nuts and seeds contain minerals, fiber, protein, and healthy fats. They can also help bulk up a smoothie. Add whole nuts, nut and seed butters, or nut milks instead of dairy. 

 Bananas, avocados, or mango make smoothies a bit creamier! 
Learn more tips and get new recipes at my Super Food Smoothies Made Simple Class @ The Pearson Lakes Art Center! CLICK HERE for more info.  


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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Easy Make Ahead Breakfast

6:52 AM Jackie Mart 0 Comments


 BANANA FLAX MUFFINS  

INGREDIENTS: (all organic if possible) 

2 cups almond flour  
1/2 cup ground flax meal 
2 bananas  
4 eggs 
Dash of real vanilla 
1 tsp baking powder (aluminum-free) 
2 tablespoons coconut oil  

DIRECTIONS:  

Blend and bake at 350 degrees for about 15-20 minutes. Lately I've been sprinkling them with cinnamon and making mini-muffins. Throw in the freezer and pull out when you need a quick breakfast or snack! 
CLICK HERE for more Clean Eating Recipes! 




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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Cheap and Effective

7:13 PM Jackie Mart 2 Comments


Epsom salts uses you might not have known about! 

Acne treatment mask: 1 egg white, 1/2 tsp. B5 powder, 1 tsp. aloe vera gel, 1 tsp Epsom salts, 1-2 drop thyme essential oil blended together. Smooth onto your face for 15 minutes then rinse and pat dry. Sounds kind of gross, works really well! 

 Skin exfoliant: Wet skin and apply 1/2-1 tsp. of Epsom salts to the skin in a circular motion to help remove dead skin and build up. Simple yet effective!

 Soothe insect bites: Add 2 Tbsp of Epsom salts to 1 cup of warm water. Soak a wash cloth in the solution and apply to the bite to reduce inflammation and irritation. This is also good in the summer if you get a sunburn! 

 Ease pinkeye: Wash you face and around your eyes (not IN your eye) with a solution of warm water and Epsom salts to help clear the infection.





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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