One simple way to increase your intake of fruits and vegetables is to incorporate smoothies into your diet. Making a smoothie every morning as part of a daily routine can dramatically improve your health! Smoothies are blended drinks that combine leafy greens with fruits, veggies and healthy fats, such as almonds, hemp seeds, flax and coconut. Popular leafy greens include spinach, kale, rainbow or Swiss chard, mint, parsley and collard greens. I prefer to use all fresh, raw ingredients, but using frozen fruit creates a thicker, ice cream-like texture!
Health Benefits of Smoothies:
*Provide you with the full spectrum of nature's bio-available vitamins, nutrients, and antioxidants
*Give you plenty of natural fiber to ensure excellent digestion
*Increase energy
*Elevate mood
*Help empower your immune system to protect you from illness
Take my challenge! Drink one smoothie for 14 days total in April and I guarantee you will see and feel the difference!
I have created a Smoothies Made Simple E-book which includes 30 of my favorite smoothie recipes that are gluten, soy, and dairy-free!
All you have to do to participate is to purchase the E-book on my website. Click below and scroll down on the page!
I would love to hear some testimonials after you finish your challenge! You can even post photos and comments on my Facebook Page throughout the entire 14 days. Each person who completes the smoothie challenge and writes a testimonial will be rewarded with a GENEROUS gift! You must post comments, pictures, and a testimonial in order to qualify for the gift!
Need some accountability? Forward this to a friend and complete the challenge together!
Testimonials From Past Smoothie Challenge:
"Thanks for creating the smoothie challenge Jackie! It was a simple way to hold myself accountable to eat more fruits and veggies. I definitely have felt less lethargic over the past two weeks. My energy levels are high and I feel better mentally (focus levels and attitude). The smoothie recipes taste great and I'll continue to use them. Thanks for the support throughout!"
"I participated in the 14-day smoothie challenge and I was very surprised at how tasty and filling the smoothies were. One of the benefits was able to get several servings of fruits and vegetables in 1 smoothie. Also added protein. I tried new ingredients that I had never used before and combinations of foods together such as in the Almond butter and Jelly smoothie. Red grapes, fresh spinach, banana and almond butter together. Delicious! I was putting fresh, healthy and organic ingredients in my body and made me feel great. Loved participating in the challenge and will definitely add smoothies as part of a healthy lifestyle!"
-Annette Netsch
*Challenge ends on 4/30/21. You must consume 14 smoothies the month of April!
Copyright, 2021, 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.
ROASTED BEET HUMMUS (Serves 6)
INGREDIENTS: (all organic if possible)
1 small roasted beet
1 15-oz. can cooked chickpeas (mostly drained // 1 can yields ~1 3/4 cup)
1/2 large lemon (juiced)
1 pinch sea salt and black pepper
2 large cloves garlic (minced)
2 heaping Tbsp tahini
1/4 cup extra-virgin olive oil
DIRECTIONS:
- Roast the beet in oven.
- Once your beet is cooled and peeled, quarter it and place it in your food processor. Blend until only small bits remain.
- Add remaining ingredients except for olive oil and blend until smooth.
- Drizzle in olive oil as the hummus is mixing.
- Taste and adjust seasonings as needed, adding more salt, lemon juice, or olive oil if needed. If it’s too thick, add a bit of water. Will keep in the fridge for up to a week.
Copyright, 2020, 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.
3 Reason Why You Aren't Feeling Well:
1. Fatigue: This could be a type of hangover-affect from not enough self-care: less than ideal diet, not enough sleep, water, downtime, too much sugar, alcohol, caffeine, or etc.
2. Reaction: Someone was rude to you, you received a negative email or social media comment, horrible traffic, your spouse set you off before you walked out the door...
3. Ruminating: On the past, mistakes, negative thoughts and self-talk. You are letting doubt stop you. Acknowledge them, forgive yourself, and level up so you can grow!
How to Fix It:
Move your body! Change your physical location: go to the gym and exercise, take a quick walk outside, head to a local coffee shop or library.
Set an intention for the next hour-one thing you can do for a "win" to make you feel better. Examples: Complete one item on your to-do list, send a positive, encouraging text to someone who has helped you, make a list of gratitudes, sign-up for a personal development or fun social event, watch a funny YouTube video, take a long shower, meditate, drink some green juice or a nutritious smoothie!
Listen to a positive audio-book or podcast! A few of my favorites: The School of Greatness, Earn Your Happy, The Ziglar Show, The Tony Robbins Podcast, Joyce Meyer, Achieve Your Goals with Hal Elrod, The Confidence Podcast, Body Kindness.
Take ACTION! What are FIVE things you could do TODAY to propel you forward?
Reach out to a trusted friend or family member for some support!
*I am here if you need to talk or are looking for a life coach to get you back on track and loving life again! Please CONTACT ME if you could use a positive cheerleader.
Copyright, 2020, 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.
There is so much more to a person than their physical beauty! The work I've been doing with girls in the school system and community revolves around this topic. These kids are hurting and we have to build them up! Teach them they are worthy and matter just by being born!
Please CONTACT ME if you would like me to come to your community! I currently travel all over the state of Iowa and Minnesota.
Copyright, 2020, 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.
ROASTED GARLIC CELERY ROOT MASH (Makes 4-6 Servings)
INGREDIENTS: (all organic if possible)
1 garlic head
1 teaspoon organic olive oil
1 large cauliflower head cut into florets
1 celery root peeled and cubed
4 tablespoons ghee
sea salt to taste
fresh ground pepper to taste
INSTRUCTIONS:
Preheat oven to 400 degrees.
Slice top off of garlic head. Drizzle with olive oil, sprinkle with sea salt and wrap in foil. Roast until soft and caramelized, about 35 minutes.
Place cauliflower and celery root in pot, cover with water, and add large pinch of salt. Bring to boil, reduce heat, and simmer until vegetables are tender, about 15 - 20 minutes.
Drain vegetables and add to food processor with a few cloves of roasted garlic, ghee, salt and pepper. Pulse until combined. Add more garlic to taste. Process to desired consistency.
*Please request to join my private Facebook group: Wellness Warriors This is where I post all my most valuable content and upcoming classes and events!
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.
Set yourself free! Your weight DOES NOT determine your worth in life! Take time to enjoy your food, family, friends, and know that there is more to life than striving for perfection!
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.
Something fun for Halloween!
Head--lettuce leaves, sliced olives, veggie dip in a small bowl
Body--celery, baby carrots, bell pepper, mushrooms, cherry or grape tomatoes, cauliflower, broccoli, cucumbers
Arrange the veggies on a platter in the shape of a skeleton, top with an appropriate sized bowl of veggie dip for the head!
*Please request to join my private Facebook group: Wellness Warriors This is where I most all my most valuable content and upcoming classes and events!
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.
This is my go-to smoothie in the afternoon if I’m feeling a little tired and sluggish. Maca is an endocrine adaptogen that has the ability to support healthy hormone production and is great for stamina and energy! Cinnamon is a blood sugar balancer and helps keep the sugar cravings away!
COCONUT MACA SMOOTHIE
INGREDIENTS: (all organic if possible)
1 cup unsweetened nut milk
¼ cup coconut milk (can)
1 frozen banana
1 tbsp maca powder (find it here:
1 tbsp nut butter
1/2 tsp vanilla
1/2 tsp ground cinnamon
2 Medjool dates, pitted
DIRECTIONS:
Blend all ingredients together in a blender until smooth and creamy!
*Please request to join my private Facebook group: Wellness Warriors This is where I most all my most valuable content and upcoming classes and events!
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.
I know I always write and talk about showing gratitude and being thankful but after traveling this past week I realize I take so many things for granted!! My own bed, easy access to fresh, organic food/green juice and filtered water, quiet house, nature out my front door, a car (I had to take a cab most places- made me feel trapped!) And I am typing this as I sit at the Cincinnati Airport since my flight has been delayed....
Overall, I am tired, grumpy and just want to go home but I'm CHOOSING to make the most of my down-time here and reminiscing about everything I enjoyed about my paid work trip! I was able to spend two more days here exploring after the health and wellness festival I worked for a natural company I do promotions for. I haven't had the opportunity to travel much so saying yes was a no-brainer to venture off to a new place I'd never been!
Always remember: Complaining is being at war against something that has already happened!
Try to go one day without complaining even once and see how your day turns around!
*Please request to join my private Facebook group: Wellness Warriors This is where I post all my most valuable content and upcoming classes and events!
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.
