Showing posts with label avocados. Show all posts

Eat This for Energy



If you need more energy remember fat should be your fuel! Load up on healthy fats to fuel your brain and body instead of sugar and carbs. Healthy fats help your body burn fat, build muscle, curb cravings for junk foods, aid in mineral absorption, function as carriers for fat-soluble vitamins, and provide building blocks for cell membranes and hormones.  

 My top picks: 

 Avocados
Raw nuts/seeds (specifically almonds, hemp seeds, pumpkin seeds, pecans, or walnuts)
A spoonful of MCT or organic coconut oil 
Local, organic eggs 
Nut butters or tahini 
Wild-caught salmon


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
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Real Food for Dry Skin





DIY masks are a fun, affordable way to manage dry skin! Here is a recipe I make for my Self Love Sisters Detox Spa Parties:

 Mash 1/2 an avocado + 1/2 a ripe banana until they’re smooth and creamy. Then add in one egg white and a little bit of extra virgin olive oil. (All organic)

 Spread the mask on your face and leave for 15 minutes.  Rinse with warm water. Your skin will feel creamy and soft! 
  • Vitamin A in bananas fades dark spots and blemishes while smoothing out rough skin.
  • Fatty acids in avocados and olive oil help hydrate skin and give it a nice glow. 
  • Egg proteins help maintain the elasticity of skin. An egg contains about 69 different proteins which have the power to reduce fine lines and give temporary relief for the deep ones.  Eggs are also high in collagen (After we hit age 25, collagen production declines which leads to loose skin and wrinkles. Collagen makes your skin look firmer, smoother, and aids in renewing and repairing skin cells). 


 *Please be sure to follow me on Facebook for more health and wellness tips! 


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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Green Foods-Perfect for St. Patrick's Day!

With St. Patrick's Day just around the corner green has been on my mind!! Green foods are an essential part of a healthy diet!

Here are some of my favorites:

Kiwi-According to the California Kiwifruit Commission, this fuzzy green fruit provides 230 percent of the recommended daily allowance of vitamin C (almost twice that of an orange), more potassium than a banana, and 10 percent of the recommended daily allowances of vitamin E and folate. It’s also a good source of fiber!!

Kale-Belongs to the powerhouse family of greens known as cruciferous veggies (a fancy word for the cabbage family). All cruciferous vegetables contain cancer-fighting plant compounds and vitamin C. Kale in particular also has bone-boosting vitamin K, vision- and immune-boosting vitamin A.

Green Tea- Has potent antioxidants; it has been linked to a lower risk of heart disease, certain cancers, diabetes, inflammatory bowel disease, and more, according to the University of Maryland Medical Center.

Spinach-Spinach doesn’t just make you big & strong like Popeye, it also gives improves overall bone health thanks to the large amount of vitamin K. Spinach is also a brain food, enhancing nervous system health and improving brain functions. AND it contains over 600% of your daily value of vitamin A in one bunch!

Asparagus-This springtime vegetable is rich in vitamins K, C, A, and folate; it also has a number of anti-inflammatory nutrients. Asparagus is famous for a healthy dose of inulin — a “prebiotic” that promotes digestive health — and is high in fiber (about 3 grams per cup) and protein (4 to 5 grams per cup). Fun fact: Asparagus’s amino acid called asparagine, which helps cleanse the body of waste, is responsible for the odd-smelling urine some people experience after eating it.

Basil- is a good source of vitamin K and iron; fresh basil leaves have anti-inflammatory and antibacterial properties. Snip some leaves into salads, pasta, or any Italian dish. I LOVE PESTO!!!

Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.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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Yummy Snack!!

I know I'm a little late after Cinco De Mayo but I've been craving chips and guacamole ever since my friend and I had the tuna dip at Stellas in Uptown on Friday night!! Decided to make my own tortilla chips and guacamole today!

Corn Tortilla Chips with Guacamole

Ingredients:
Twelve 6-inch corn tortillas (I used the Sprouted Ezekiel Corn Tortillas!)
Sea salt
2 ripe organic avocados
1 Simply organic guacamole dip mix (you can easily use your own spices instead of this mix it was on sale for 99 cents at the Wedge so I bought it because it was simple and convenient!)
Lemon juice


Directions:

Preheat the oven to 350 degrees F.

Stack the tortillas and cut the pile into sixths to make chips. Spread the chips out in a single layer on two large baking sheets and season with salt. Bake until golden brown and crisp, rotating the baking sheets once, about 12 to 15 minutes. Mash up avocados, dip mix and a little lemon juice!! Serve with the chips!! You could even add some tuna, shrimp, beef or chicken to the guacamole if desired.

The corn tortilla chips are a bit healthier than store bought since they are not baked with oil. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. Avocados are one of the few fruits that provide "good" fats. They also contain glutathione, an antioxidant involved in cell protection from the effects of excess oxidative stress. Avocados are also rich in the antioxidants lutein and zeaxanthin. Dig in!!
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