Ingredients to Watch Out For

1:14 PM Jackie Mart 0 Comments



If  you can’t  pronounce it,  you probably don’t  want to put it in your  body. You were meant to eat  simple foods: spinach, carrots,  apple instead of monohydroxsodium  aspartate (I just made that up). If  it sounds like a chemical, it probably  is and does not belong in your body.


High-fructose  corn syrup: Corn  and syrup are two  easily pronounced, natural  sounding words can’t be that  bad, right? In fact, many believe  HCFS is the most significant factor  in the rising rates of obesity and type  2 diabetes in the United States. HCFS is an  artificial sweetener derived from corn. It is highly  processed, and contains high levels of fructose, which  may result in liver damage, and it rapidly raises blood  sugar. Recently, the Corn Refiners Association, have pushed  to be able to label HCFS merely as “corn sugar.” If you see  this on a label, it’s just HCFS trying to sound more natural. Remember  though that agave has more fructose though than HFCS! Check ingredient labels  and avoid “health” or raw foods that contain agave, which is certainly not a health  food you want to be ingesting.


Sugar:  A label may  come straight out  and say it contains  sugar, or it may use  all kinds of clever names  including sucrose, fructose, glucose  solids, barley malt, corn syrup solids,  dehydrated cane juice, cane juice, refiners  syrup, maltodextrin, caramel, fruit juice, dextrose,  and many others.


Artificial  sweeteners: These  are chemicals, some  of which are neurotoxic.  Look for names like aspartame,  NutraSweet, sucralose, Equal, Splenda,  saccharin, acesulfame-K, acesulfame potassium,  and neotame.


Monosodium  glutamate: Another  neurotoxin, monosodium  glutamate or MSG is added  as a flavor enhancer. Avoid  it at all costs, or anything  containing free glutamate. It may  also appear on labels as hydrolyzed  protein, glutamic acid, glutamate, monopotassium  glutamate, calcium glutamate, yeast extract, autolyzed  yeast, textured protein, soy protein, whey protein, calcium  caseinate, and sodium caseinate.


Artificial  anything: Simply  put, these are chemicals.  Avoid foods that call out artificial  colors or flavors. It may also be listed  as “(color) dye # (number).”

Trans  fats: According  to the American Heart  Association, no amount of  trans fats are considered safe.  This processed ingredient is associated  with raising LDL (bad) cholesterol and increased  risk of heart disease and diabetes. Avoid any ingredients  listed as hydrogenated or partially hydrogenated, as well.


Sodium  nitrate or  nitrite: Nitrates  and nitrites may increase  risk of pancreatic cancer, according to the National Institute of Health.  Nitrates are found in processed meats.


**Want to learn more? Please contact me to schedule a wellness session or grocery store tour at the local store where you shop! 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.





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Wellness Warriors

7:46 AM Jackie Mart 0 Comments




I created a private Facebook group to reach and impact the people who would like to learn more about improving their health and their life! A big part of living your best life is fueling your mind and body, eliminating toxins, exercising, getting adequate sleep, and being a part of a community! Each week I will be posting videos and information in my group to help empower you to make the best choices for your health. If you have topics you would like me to cover please let me know! CLICK HERE to request to join my Wellness Warriors group! 




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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Whiter Teeth Without Chemicals

8:14 PM Jackie Mart 0 Comments



Oil pulling is one of my morning rituals when I'm getting ready to start my day! 


Used primarily in Ayurvedic medicine, oil pulling — known as gandusha in Ayurveda — specifically coconut oil pulling, is an oral detoxification procedure that’s simply done by swishing a tablespoon of coconut oil in your mouth for 10–20 minutes.

Oil pulling works by cleaning (detoxifying) the oral cavity in a similar way that soap cleans dirty dishes. It literally sucks the dirt (toxins) out of your mouth and creates a clean, antiseptic oral environment that contributes to the proper flow of dental liquid that’s needed to prevent cavities and disease! 

This has been used for centuries as a traditional India remedy to:

Treat tooth decay
Kill bad breath
Heal bleeding gums
Prevent heart disease
Reduce inflammation
Whiten teeth
Soothe throat dryness
Prevent cavities
Heal cracked lips
Boost the immune system
Improve acne
Strengthen gums and jaws

How To Oil Pull: 

Make sure to oil pull first thing in the morning right after you get out of bed — before you brush your teeth or drink anything.

Gently swish 1–2 tablespoons of coconut oil in your mouth and between your teeth for 10–20 minutes, making sure that you don’t swallow any of the oil. (I like to mix it with 1-2 drops of peppermint essential oil) 

Spit out the oil in the trash (not the sink so it doesn’t clog up the plumbing) and immediately rinse your mouth out with warm water. 

Finally, brush your teeth as normal.


Here are the specific non-toxic products I use you can purchase in my Optimum Wellness LLC Amazon Store:




Source: www.draxe.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.





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For the Grill

11:35 AM Jackie Mart 0 Comments


QUICK SOUTHWESTERN GRILLED CHICKEN (Makes 4 Servings) 

INGREDIENTS: (all organic if possible) 

1 pound boneless skinless chicken breast cutlets
2 tablespoons extra virgin olive oil  
1 1/2  teaspoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Sea salt and pepper to taste

DIRECTIONS: 

Place all ingredients in a large glass container and refrigerate for at least 2 hours or preferable overnight.

Heat grill or cast iron skillet over medium high heat.  Add the chicken and cook 4-5 minutes per side or until the chicken is cooked through.  

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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June Fitness Class Giveaway

7:37 PM Jackie Mart 0 Comments



FREE Boot Camp in the Park class! 
(Local Iowa residents only) 

Come try out my early morning boot camp in Graettinger, Iowa! Your first class is on me!

Mondays and Wednesdays
5:45-6:15 AM
Citizens Memorial Park


Please CONTACT ME with questions: 712.790.5883 or  Jackie@OptimumWellnessMN.com

Offer Expires:
 6/30/2018 



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.



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Self-Love Tip: Validation

1:59 PM Jackie Mart 0 Comments


Sometimes when we're down we just need to know that we are valid in our feelings but also valid in our lives. It can be hard to see our reality and the positivity in our lives when we're feeling our lowest.

Stashing happy things nearby can help remind us of the good things, even when we don't feel them!

Pictures of things you love: Keeping pictures, physical or digital, of happy things close by can be an easy reminder of the life and love you have. These can be of family, friends, your pets, other people's pets, or even memes that make you smile. Develop an archive of happiness! 

Kind words: In college, I kept a collection of positive affirmations on post-its stuck to my mirror. They reminded me that "I'm a beautiful" and "I am loved." It's cheesy, but sometimes we just need to hear those things to feel worthy. This can also come from a friend. Reach out to someone who can give you those kind words when you need them!

Journal: Journals get a bad rap for being flippant diaries, but I think they are a great way to express yourself and also get organized. Keep a journal as a place to vent your frustrations, catalog your accomplishments, or even keep a to-do or ta-da list! A journal is your place to write or draw or explode however you want without any judgment.

We all have bad days. There are depression slumps and anxiety pits that can be debilitating! 




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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