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Jackie's Health Tip of the Week 10/23/16


Some healthier alternatives for Halloween Night!


Mini dark chocolate bars- buy in bulk to save money! 

Yummy Earth Products – these are some of the cleanest candies out there… soy free, dairy free, nut free, GMO free, high fructose corn syrup free, and the list goes on.  (They make: gummy worms, gummy bears, gummy spiders, fruit snacks, sour beans, lolli-pops, etc)

Xylitol gum – Xylitol is a healthier option than aspartame (an artificial sugar), which is found in most sugar-free gum. Fortunately, there are many gums sweetened with Xylitol hitting the market. Even recommended by dentists!

Annie’s Fruit Snacks – yes, they have sugar but they are free of artificial dyes, gluten, hydrogenated oils, and a lot of other nasty stuff. Plus, they have fun Halloween packs that are great to giveaway!

Raisins – an oldie but goodie, this dried fruit is a natural as it gets.

Fruit leather – Made of 100% real fruit, this is a great treat that doesn’t rot the teeth.  Check out Target for some less expensive options!

Stickers – Who doesn’t love stickers?! Find some cute Halloween-themed ones and give them away.  Walgreens sells them in small packs!

Spider rings – A treat that doesn’t involve food, spider rings are fun and scary at the same time! Very in-expensive too!

Halloween pencils- Anyone will love a practical and useful treat! Check out your local dollar store. 
CLICK HERE to follow me on Facebook for more health tips like this! 





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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Trick Or Treat, Give Me Something Good to Eat

Make this Sugary Holiday a Little Less Frightening! 


 *Serve a healthy and filling meal before trick-or-treating begins. Kids will be less likely to binge on candy with a full stomach (same goes for grocery shopping!) Serve a warm, comforting food such as chili, soup, stew before heading out for the evening. 
Try this recipe! 


Chicken Tortilla Soup 

Ingredients: (Organic) 

For your chicken-

3-4 large boneless, skinless chicken breasts (about 2.5lbs worth)
1 tablespoon cumin
2 teaspoons cayenne pepper
2 teaspoons garlic powder
salt and pepper, to taste
1 tablespoon olive oil

For your soup-

2 tablespoons extra virgin olive oil
2 garlic cloves, minced
1 yellow onion, diced
1 red bell pepper, diced
1 poblano pepper, diced
1 jalapeño, finely diced
1 (4 oz) can diced green chiles (no salt added)
1 (14oz) can fire roasted tomatoes (no salt added)
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon garlic powder
Sea salt and pepper, to taste

32 oz chicken stock (low sodium)
Juice of 2 limes
Chopped cilantro, to garnish
Crushed plantain chips, to garnish
Sliced avocado, to garnish

Directions:

1. Preheat oven to 375 degrees.

2. Place chicken on a parchment lined baking sheet. Pour on some olive oil and then sprinkle with cumin, cayenne pepper, garlic powder, and salt and pepper.

3. Bake for 20-30 minutes (depending on the thickness of the chicken breasts). Once your chicken is done baking, use two fork to shred the chicken.

4. While your chicken is baking, get your soup ready. Heat 2 tablespoons of olive oil in a large pot over medium-high heat then add your minced garlic.

5. Add onions, red bell pepper, jalapeño pepper, and poblano pepper. Mix around to help coat.

6. Once your onions begin to become translucent, pour in your green chiles and diced fire roasted tomatoes, along with the rest of your spices. Mix together.

7. Then add your shredded chicken and chicken stock to the pot.

8. Simmer on low heat for 30 minutes.

9. When your soup has simmered, add in your lime juice and a bit more salt and pepper.

10. Add your soup to a bowl along with avocado, cilantro, and plantain chips.

*To cut down on excessive amounts of candy, limit the number of houses your child visits. Consider reducing the size of the bag your child can use. Once it's full, put it out of reach at home! 


*Set a limit on how many treats the kids can enjoy, and always make sure they eat only a small amount along with something healthy-like an apple or nuts. Have them eat the healthy treat first so they will be less hungry for the rest! 
*If you are hosting a Halloween party, don't put out a bowl of candy--too tempting! Instead fill decorative trays with other options: fruit leather, string cheese, nuts, roasted pumpkin seeds, protein snack bars, or fruit. 
*When trick-or-treaters come knocking, offer them nonfood items such as sparkly pencils, erasers, stickers, toothbrushes, jump ropes, balls, coloring books, crayons, bracelets, frisbees, or etc. 





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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Easter Baskets: What's Inside?


EASTER: chocolate bunnies, candy, jellybeans, Cadbury Creme Eggs, Peeps... 

 What I See: high fructose corn syrup, refined sugars, colorings, GMO ingredients, hydrogenated oils, preservatives, and etc. ;-) 

 If you are looking for a few healthier options for your children's Easter baskets here are some ideas:
Larabars  (peanut butter cookie and apple pie... Mmmmm) 
Yummy Earth Organic Candies (they have these at Walgreens in Spencer, Iowa or check your local health food store)
Organic Dark Chocolate Bars 
Popcorn (Make your own on the stovetop with coconut oil, organic non-GMO popcorn, sea salt- place in small bags or containers) 

 Coloring Books and Crayons
Craft Kits (look for these at Hobby Lobby, Michaels or other craft stores) 
Cards or Board Games
Legos 
Gift Cards (movie theaters, amusement parks, museums, arcades, art classes, Itunes, Amazon, salon, etc)
Headbands/hair clips
DVDs
Books
Smart Phone Cover
Stickers


 Balls 
Squirt Guns
Yard Games
Sidewalk Chalk
Sunglasses
Flip Flops
Seeds and Planting Pots
Umbrella
Bug Catching Kit
"Date with Dad" or other Coupons (homemade gifts are the best!)

 **Check out your local Dollar Store, Target $1 section,  or Wal-mart for inexpensive items!



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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