Showing posts with label affirmations. Show all posts

Real Talk With Jackie About Thoughts






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.
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Jackie's Health Tip of the Week 12/11/16



When I first wake up in the morning I write in my Five-Minute Journal. It uses the science of positive psychology to improve happiness and focuses your attention on the good in your life. As we all know gratitude is one of the keys to happiness! You don't need a specific journal, phone app, or anything fancy to focus on what you are thankful for. An old notebook or scratch paper will do! Wake up each day and write down at least three things you are grateful for and a positive affirmation about yourself. The words "I AM" and what you put behind it determines the path of your life!




If you want to learn more about gratitude, goal setting, affirmations and the Law of Attraction check out my upcoming Inspiration/ Dream Board Workshop in January. CLICK HERE for more details!








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.
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Seal of Approval



"Affirmations and approval are not the same thing. I spent years seeking the approval of others, approval that I was good enough, skinny enough, pretty enough, and smart enough, and, no matter how hard I tried, I always came up short-handed.  We will never earn the approval that we are seeking from others, so stop looking to others to define you or validate you.  You don't need the approval of others.  Live with confidence in who you are and in how you are living and give compliments and affirmations to those who are journeying alongside you in authenticity." -Trish Blackwell







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.
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Jackie's Health Tip of the Week 8/7/16





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.
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Repeat These Daily



Our attitudes and feelings about food differ from one person to the next. Clients come to me and say, "I hate cooking," "I don't have time to cook," "My kids are very picky eaters," "It's expensive to eat healthy.." All those statements are negative. If you switch up your mindset and look at cooking and clean eating as an investment in your health you convert those negative thoughts into positive ones.  On Tuesday I taught a class at the local food co-op about how to have a healthy relationship with food.  Below are a some affirmations I handed out during the class. Say a few every day for a couple of weeks and see how your attitude changes! 

Preparing Meals

  • Planning healthy meals is a joy.
  • Hello, kitchen, you are my nourishment center. I appreciate you!
  • I have everything I need to help me prepare delicious, nutritious meals.
  • I am so grateful to be choosing food that supports my best health.
  • I can easily make a nutritious, delicious meal.
  • I love spending time in the kitchen!
  • I am worth the time and money I invest in my health.
  • I am so fortunate that I can choose healthy foods for my family.
  • My family loves to eat healthy food.
  • The kids love to try new foods.
  • I am learning new things that heal my body one step at a time.
  • I am willing to take this time to nurture myself.


Eating Meals

  • I am so grateful for this wonderful food.
  • I am well-nourished in preparation for the day ahead of me.
  • My body heals and strengthens with every bite I take.
  • My family gathers together with great joy and love.
  • I bless this food and my body with love.
  • I listen for when I am satisfied and full.
  • This food is healing me.
  • My taste buds are changing every day-I no longer crave foods that don't nourish me.
  • I am willing to slow down and take this time to nourish myself.

General Health


  • I radiate confidence, beauty and grace.
  • Every cell in my body vibrates good health.
  • I love and respect my body.
  • I choose health and wellness over restrictive diets and unpleasant workouts.
  • I feel great when I take care of myself.
  • I openly give and receive love.
  • Every day I am become stronger and healthier.
  • All that I need is within me.
  • Every day is a new day filled with joy and health.



 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.
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Fresh Start



Year end is a time to reflect on the previous year and what we would like to change or do different in the New Year. New starts are always refreshing!! New goals will be set and everyone looks forward to the events that will take place. 

 What are your goals and resolutions? I would suggest adding something to your life rather than taking it away. Picture what you want your life to look like and focus on it every day!!

 This past year I have realized how truly wonderful my family and friends are!! They love me unconditionally even though I have gone through a lot of difficult situations the past few years. I am stubborn and can be a pain in the behind, yet they stick by my side no matter what! I am very blessed to have such amazing people in my life!! I have pushed a lot of my loved ones away over the years when life was tough. I never knew how much I have been hurting them by being distant. So, this coming year I would like to work on improving and nurturing these relationships that have dwindled and spend more time being a human "being" instead of a human "doing"! I sense some fun trips and quality time in 2016! 

 Wishing you a safe, happy, and healthy NEW YEAR!!

 Be well!

 Jackie 


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.

www.optimumwellnessmn.com
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10 Ways to Love Yourself


1. Wake up and choose to be happy. (Sometimes I struggle with this myself. March was not a great month for me. I've found out it helps to keep a gratitude journal daily. I use an app on my phone and write in it right before I go to sleep) Gratitude 365 App
2. Exercise. create a schedule each week. Stick to it. Ask your friend to join you. Try a new class. Get outside in the sunshine!

3. Eat. Healthy foods. Every 3 hours so you are not starving and end up binge eating at night when you get home from work. Eat clean, unprocessed foods that give you energy and fuel your body. Break the sugar addiction. There are people that can help! Ask. 

4. Set Boundaries. Just because someone wants you to do something doesn't mean you have to do it. Think about how it makes you feel. Self love is about honoring yourself, listening to your body, and knowing what is best for you. It's not being selfish; there is a big difference! 

5. Sleep. get 8 hours every night. I know I am an emotional wreck when I'm overly tired and life just seems so much harder! Try to go to sleep at 10:00 PM and wake up at 6:00 AM. Those hours are ideal and allow our body to repair itself both physically and psychologically. 

6. Say Affirmations. Here are a few of mine. You can easily make up your own that are more prevalent to you. 

"I listen to by body and its needs. I eat foods that are healthy and nourishing to my body and soul. I seek the perfect amount of food to keep my life force high."
"I love myself. I am happy, healthy, and whole."  

"I forgive myself. I am made for more. ED (Eating Disorder) no longer rules my life." 

"I am enough. I have enough. I do enough. I have everything I need in this moment." 


7. Do what you love. You spend most of your life working. Make sure you love what you do! Find out what you life purpose is and roll with it! Your strengths and interests are key!  

8. Rest. I've always been a go-getter, perfectionist, over-achiever. I need to constantly remind myself that it's okay to take breaks and do nothing. Life is all about BALANCE. 


10. Fill your life with positive, encouraging people!  


Please follow me on Facebook for more inspiration and tips. I have 3 powerful, positive pages: 





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.

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Success in 5

Want to know 5 things that super successful people do before 8:00 AM? They are not hard, but it will take 21 days to make them a habit! 

1. Exercise: Look at majority of super successful people and you will find that they get their workout in and out of the way early in the AM. This sets the tone for the day, gets their mind and body a boost of energy, and you will not skip it this way. Have your gym bag ready so you can just grab and go in the morning! You could even sleep in your workout clothes to save time! LOL! I have before! 

2. Plan your Day: Always work from a to do list and plan out your day. I use the notepad my phone so it's always with me. You could even do this the night before. 


 3. Eat a Healthy Breakfast: It's crazy how many people skip breakfast because they are running out the door late for work. Take some extra time in the morning to fit in breakfast. OR plan your meals on Sunday for the week and this should never be an issue! Here is a quick and easy breakfast recipe:
http://jackieamart.blogspot.com/2011/12/eggs-try-breakfast-without-grains.html


4. Eat that Frog: Get the hardest task on your to do list DONE first so it's not in your head all day and you start procrastinating. Get it done now so you do not have to worry about it!

5. Visualization: I do this a lot and it works! Powerful! Try to take a few minutes to visualize your day and if you are writing down goals, visualize yourself achieving them!

AND remember to say your morning affirmations! Wake up loving yourself and start the day with a positive mindset!


There you go! 5 things that ANYONE can do if they want to start being mega successful in their lives! 



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.
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Food is Love

I follow a few women who are recovering from eating disorders on my Instagram account. One woman uses a heart plate just like this one every time she eats.


I think we could all learn from this. Food is fuel and nourishment for our bodies; what we put into it should reflect the love we have for ourselves. Choose to eat only the foods that help heal your body and feed your soul! So many people use and abuse food to distract them from their emotions and life.  Love should go into your food...organic, natural, and from the Earth, not chemicals and man-made from a factory or from animals that have been treated inhumanely and don't see the light of day!  Every time you sit down to eat think about how the food on your plate directly impacts your cells, body, mind, and energy!   I love this affirmation! 


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

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Powerlessness

There are some things we cannot do, no matter how long or hard we try. These things include changing other people, solving their problems, and controlling their behaviors. Sometimes we feel powerless over ourselves-what we feel or believe, or the effects of a particular situation or person on us.  

 It is important to surrender to powerlessness, but it's equally important to own our power.  We are not trapped. We are not helpless. Sometimes it may feel like we are, but we aren't! We each have the God-given power, the right, to take care of ourselves in any circumstance, and with any person.  The middle ground of self-care lies between the two extremes of controlling others and allowing them to control us. We can walk that ground gently or assertively, but in confidence that it is our right and responsibility.  


Affirmation: Today I will remember that I can take care of myself. I have choices, and I can exercise the options I choose without guilt. 

 -Excerpt from, The Language of Letting Go- Melody Beattie
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
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Staying in the Present Moment

Often, one of our biggest questions is, "What's going to happen?" We may ask this about our relationships, job, or life.  It's so easy to get tangled in the worrisome thoughts! 

Worrying about what is going to happen blocks us from functioning effectively in the here and now- the present moment. It blocks us from learning the lessons today and has a negative effect on our future. When we worry we draw the negative thoughts into our lives. If you constantly are worried about money, your spouse cheating on you, your car not starting and so forth those things will eventually happen because of the energy you are drawing to it! 



Things will work out for the best if we let them. Being present when talking to family, friends, clients, coworkers will fend off the worrying. Choose to be happy and TRUST that things will work out. Have a tough decision you need to make? Sleep on it, meditate, pray, and believe you will make the right choice! Sometimes we take life too seriously! Smile, have fun, breathe, and LIVE! :-) 



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.
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Visualization- What You Focus on is What you Attract and Become

The Power of Visualization- I've had the photo on the right as the background on my phone for a few months now and I look at it multiple times a day. I wanted abs instead of my bones showing like in the past. The photo on the left is me tonight. The two photos look very similar as you can see! 

 I encourage you to post a photo of what you want your body to look like EVERYWHERE! (kitchen cabinet, on your computer screen at work, bathroom mirror, car) Envision yourself in your dream body and it will become reality if you BELIEVE!! Eating clean and exercising doesn't hurt either! ;-)  Questions? Please ask!


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
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