Showing posts with label Winter. Show all posts

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)

  • 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

Staples for SAD













A few of my winter staples to prevent Seasonal Affective Disorder. (SAD)

Liquid vitamin D3 vegan spray and liquid fish oil

It’s been estimated that as many as 20 percent of Americans are affected by Seasonal Affective Disorder (SAD) each winter, suffering from the blues, fatigue, and in some cases, more serious depression as sunlight grows scarce.

Vitamin D receptors appear in a wide variety of brain tissue, and activated vitamin D receptors increase nerve growth in your brain. It’s important for all-around brain function and mental health. I take 5,000 IU's per day. (Be sure to get your levels checked to see if you need a mega-dose from the doctor if yours is depleted.)

Fish oil is high in omega-3 fatty acids. Recent studies suggest that omega-3 fatty acids may be helpful in maintaining a healthy emotional balance. Try taking a combined total of 1,000 – 2,000 mg of EPA and DHA, the essential fatty acids found within fish oil, per day for mild depression. DHA is found in nerve and brain tissue.





CLICK HERE to order and get a $5 off coupon code!



Source: www.mercola.com



Copyright, 2016, 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.









Jackie's Health Tip of the Week 1/15/17






Winter blues getting you down? Having enough omega-3 fatty acids seems to put us in better moods. Include more nuts, fish, and seafood (like salmon, sardines, mackerel, crab and oysters) in your diet to get these happy healthy fats!




Try this Greek Salad with Sardines from Eating Well.


 




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.









Jackie's Health Tip of the Week 12/18/16





Instead of using a hot chocolate powder mix loaded with sugar try making this recipe using protein powder!


PALEO HOT CHOCOLATE


INGREDIENTS: (all organic if possible)


1 scoop chocolate protein powder (I like to use Truvani chocolate plant protein powder)
8 oz. unsweetened vanilla almond milk
1 tsp. real vanilla extract


DIRECTIONS:


Heat almond milk on stovetop. Once heated add protein powder to the almond milk. Stir in vanilla extract and sprinkle cinnamon on top! If it's not sweet enough for you try adding a little bit of liquid Stevia! Another option: Add a drop or two of peppermint essential oil for a minty chocolate taste!






CLICK HERE to follow me on Facebook for more healthy clean eating recipes! 





Copyright, 2016, 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.



Jackie's Health Tip of the Week- 11/27/16





Try to stay consistent with your workout routine during the holidays. Don't fall prey to the excuse that you'll get back on track after New Year’s Day or when the weather warms up again. You may need to modify your program for the busy holidays. Do what you can, but keep it up, trying new fitness activities and cross training to keep things fresh and fun. My favorites: snowshoeing, ice skating, cross country skiing, snowboarding, BURST training! (HIIT or Interval Training). Browse Groupon for cycle and group exercise discount passes or search free workout videos on YouTube you can do at home!  



CLICK HERE to check out my next 5 Day Self Love Online Boot Camp in December to stay on track with your health and wellness goals this holiday season! 






Copyright, 2016, 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.






Jackie's Health Tip of the Week 11/20/16


Strengthen your immune system with these simple steps! 

1. Get enough sleep: Go to bed before midnight. (Ideally at 10 PM if you wake up at 6 AM) Going to bed early provides the opportunity for melatonin levels to rise (supports immune system) and cortisol levels to decrease (hinders immune system), allowing for a restful, deep sleep and optimal immune function. Tips for improving your sleep: http://jackieamart.blogspot.com/2015/07/not-getting-enough-zzzzs.html

2. Eat fresh, nutrient-dense, whole foods: Vitamins A, C, D3 and zinc are needed for immune function. Eating a wide variety of foods and nutrients is ideal so your body gets all the essentials it needs! 

3. Add garlic and ginger to your meals: These are both immune supportive and anti-viral, antibacterial, and antifungal.  Do not consume refined sugar because this depresses the immune system and causes inflammation in the body. 

4. Stay hydrated: Drink plenty of filtered water, herbal teas, and broths to help your kidneys eliminate waste and keep your bowel movements regular! 

5. Move your body: Exercise keeps your blood and lymph moving and increases your ability to respond to stress. 

6. Get your vitamin D3 levels checked: Adults should be taking 5,000 IU's daily if you live in the northern states due to decreased sun exposure during the winter months. Importance of Vitamin D3 and your health: http://jackieamart.blogspot.com/2013/09/vitamin-d-sunshine-mega-vitamin.html

7. Probiotics: Gut flora affects the immune system.  Take a whole food supplement that contains both prebiotics and probiotics or increase your consumption of fermented foods and beverages  (sauerkraut, kimchi. kombucha, kefir, yogurt, etc) Learn more about probiotics: http://jackieamart.blogspot.com/2011/08/probiotics-do-you-need-them-how-is-your.html





CLICK HERE to check out my next 5 Day Self Love Online Boot Camp in December to stay on track with your health and wellness goals this holiday season!






Copyright, 2016, 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.



"Happy" Light



On days like today I'm glad I own a "happy" lamp!! It simulates the sunlight on these dark, winter days and is beneficial for people who struggle with SAD (Seasonal Affective Disorder), depression, fatigue, moodiness, insomnia, or negativity! I sit in front of mine in the morning for 20-30 minutes if I can! You can easily order one from Amazon.com.  


*For more health tips like these please follow me on Facebook: 
https://www.facebook.com/OptimumWellnessLLC/





Copyright, 2015, 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



Crock-pot Creation

I'm not home often and my crock-pot has been fun to use since I can just throw ingredients in it and go! Here is a recipe I made last night. It's loaded with fiber and protein!  What are you favorite crock-pot recipes? Please share! :-)




Clean Eating Black Bean Soup

Ingredients: (all organic if possible)

  • 8 cups vegetable broth (low sodium)
  • 2 cups dry black beans, washed
  • 4 carrots, peeled and chopped or shredded
  • 4 stalks celery, sliced
  • 1 red onion, chopped
  • 3 tablespoons onion powder
  • 2 tablespoons cumin
  • 1 tablespoon parsley
  • 2 tablespoons garlic powder
  • Sea salt and pepper to taste
  • Fresh cilantro and green onions to taste
 

Directions:

  1. Combine all ingredients in crock-pot.
  2. Cook on high setting for approximately 6 hours, or until the beans are soft and cooked through.
  3. Garnish with fresh cilantro and green onions.
CLICK HERE for more Clean Eating Recipes! 


Copyright, 2015, 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 nutrition 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.




Right on Time

The universe delivered this photo to me at the perfect time today so I had to share it with you! You are wonderfully and uniquely made! A one of a kind model and here for a purpose. Let your light and radiance shine even on this cloudy winter day! <3 






Copyright, 2014, 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 nutrition 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

A Breath of Fresh Air

I went on a snowshoe exploration this morning for my workout with my brother's dogs! Felt good to get out into the fresh air and sunshine! This week Mother Nature has been very moody... melting snow and 40 degree weather to a blizzard! Nuts! Snowshoeing is a great workout if you have never tried it. A good pair will cost around $100 or so. I found mine last winter on Craigslist for $75. They were brand new and still in the plastic! You could also check out Ebay or any sporting goods store. Get out and get moving! 





Copyright, 2014, 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 nutrition 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.



Country Christmas

Yesterday afternoon I strapped my snowshoes on and ventured out into the snow at my parent's farm! I took a few photos but they no where near capture all the beauty that surrounded me! I felt at peace with the world and myself. There are no words to describe my experience yesterday. How do you reconnect with the world? Anytime I am in nature I feel grounded and in tune with the Universe. Be sure to take some time out and fill your bucket. The world can be a very draining place! 








Copyright, 2013, 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 nutrition 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

Sneaky Sneaky Sneaky



December sure snuck up on me! Can't believe it's here! I went for a 4 mile run this morning outside. Was a little chilly but not bad. Felt amazing! I took the photo below during the last mile.



I have a challenge for you this month.  I want you to try something new each week if you can. I'm sort of in a rut myself and need some motivation!! And I could use something to look forward to! Think of four new things you would like to try this month.  

A Few Ideas:

*New food or recipe (Paleo, gluten free, juice)
*Family tradition (cut down a real tree, holiday movie night, Secret Santa, ice skating, Adopt A Family for Christmas)
*Workout or group exercise class (kettle bell, hot yoga, TRX, boot camp, snowshoeing, cross country skiing)
*Activity (Creative Spirits (painting and wine), movie night, workshop, concert, art lessons, cooking class, Bingo)
*Volunteer (school, church, community, Dream Center, Kinship program)

Schedule them and be sure to put them in your calendar! I would love to hear what you plan on doing!




Copyright, 2013, 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 nutrition 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.