Showing posts with label detox. Show all posts

Brighten Up Your Skin


MACA AND CACAO BRIGHTENING FACE MASK

 INGREDIENTS: 

 2 tsp. melted coconut oil (I use Garden of Life brand) 
1 tsp. maca powder (find it here) 
1 tsp. bentonite clay powder 

 DIRECTIONS: 

 Pour coconut oil into a small mixing bowl.  Stir in all other ingredients until a paste forms.  Spread mask onto face, and let sit for 15-20 minutes.  Rinse with warm water. 



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.
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Whiter Teeth Without Chemicals



Oil pulling is one of my morning rituals when I'm getting ready to start my day! 


Used primarily in Ayurvedic medicine, oil pulling — known as gandusha in Ayurveda — specifically coconut oil pulling, is an oral detoxification procedure that’s simply done by swishing a tablespoon of coconut oil in your mouth for 10–20 minutes.

Oil pulling works by cleaning (detoxifying) the oral cavity in a similar way that soap cleans dirty dishes. It literally sucks the dirt (toxins) out of your mouth and creates a clean, antiseptic oral environment that contributes to the proper flow of dental liquid that’s needed to prevent cavities and disease! 

This has been used for centuries as a traditional India remedy to:

Treat tooth decay
Kill bad breath
Heal bleeding gums
Prevent heart disease
Reduce inflammation
Whiten teeth
Soothe throat dryness
Prevent cavities
Heal cracked lips
Boost the immune system
Improve acne
Strengthen gums and jaws

How To Oil Pull: 

Make sure to oil pull first thing in the morning right after you get out of bed — before you brush your teeth or drink anything.

Gently swish 1–2 tablespoons of coconut oil in your mouth and between your teeth for 10–20 minutes, making sure that you don’t swallow any of the oil. (I like to mix it with 1-2 drops of peppermint essential oil) 

Spit out the oil in the trash (not the sink so it doesn’t clog up the plumbing) and immediately rinse your mouth out with warm water. 

Finally, brush your teeth as normal.


Here are the specific non-toxic products I use you can purchase in my Optimum Wellness LLC Amazon Store:




Source: www.draxe.com 


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.
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Non-Toxic Sunscreen


Who else is loving this sunny, warm weather!! With the rising temps and sunshine I wanted to touch a bit on sunscreens.  One of my friends got a sunburn this past weekend when he was out riding his bike.  Did you know that skin cancer is actually linked to the chemicals in the sunscreens?!?!  Here are some of the chemicals you want to avoid and what they do to the body.  There are plenty of natural/organic options available! See below for one of my favorites!  We are bombarded by toxins on a daily basis and what you put on your skin is directly absorbed into your bloodstream.

 Chemical sunscreens use one or more chemicals including: oxybenzone, avobenzone, octisalate, octocrylene, homosalate and octinoxate.


These chemicals are endocrine disruptors, estrogenic and may interfere with thyroid and other hormone processes in the body! 

 The most common sunscreen chemical, Oxybenzone, was found in 96% of the population by a recent study by the Center for Disease Control and Prevention. This is especially alarming since oxybenzone is considered an endocrine disruptor, can reduce sperm count in men and may contribute to endometriosis in women! 

 Of the 1,400+ sunscreens tested by the Environmental Working Group (EWG), only 5% met their safety standards and over 40% were listed as potentially contributing to skin cancer! 

 Spray sunscreens have become increasingly popular in recent years, but have additional dangers, especially if inhaled. Consumer Reports warns that spray sunscreens should not be used on children and that adults should exercise caution and make sure not to use on the face or inhale them! 
Safe, clean option: I use this- 
https://www.amazon.com/dp/B0012ZMBDQ/?ref=exp_loc_pl_optimumwellness&th=1


 I created an Amazon Store where you can purchase items I recommend in order to live a toxin-free, holistic, healthy, lifestyle all in one place! If you have questions at all please reach out and we can find some options that are best for you and your whole family! CLICK HERE to view my recommendations. 



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.




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Ancient Egyptians Used This



Cleopatra lined her eyes with charcoal! Activated charcoal has been used around the world in beauty products, for cleansing and teeth whitening. In modern medicine it's used in the ER to treat drug overdoses and poisoning by attaching to toxins and preventing their absorption.  It attracts to and binds to toxins, bacteria, dirt, and oil preventing them from causing harm.  

 Activated charcoal is derived from wood or coconut husks and then treated to increase its ability to bind to toxins.  It's available in several forms: powder, capsules, soaps, and toothpaste.  

 *Note: If you take it internally be sure to drink plenty of water because it can cause dehydration. 
3 Ways I Use Activated Charcoal:

 Teeth Whitener- I use the powder and mix it with my natural toothpaste to help with stains and fight bad breath! (What I use) 

 Facial Soap- I like to use  Pacha Tree Tree and Charcoal Facial Bar which helps to purify the skin, draw out toxins, and and balances out oily skin. 

 Internal Detox- Activated charcoal can improve digestive function and immunity by helping to remove heavy metals and toxins that cause allergic reactions and oxidative damage, as well as viruses and parasites. (What brand I recommend) 
Please reach out if you would like to learn more!
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.



www.OptimumWellnessMN.com
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How to Eat Kale (And Like It)


Sauteed or Steamed- in coconut or olive oil, add whatever nuts, spices, herbs, veggies you like! 
Raw- salads, smoothies, soups, pesto, as a bread substitute (paleo wraps), or juice it! 
Baked- kale chips, put in baked dishes-lasagna, pasta, egg bakes, meatballs, etc. 

 *Always buy organic kale; it is sprayed with lots of chemicals making it one of the Dirty Dozen. The kale should be firm with fresh, deeply colored leaves and hardy stems.

 *To store, place kale in a plastic storage bag removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 5 days. The longer it is stored, the more bitter its flavor becomes. Do not wash kale before storing because exposure to water encourages spoilage. Loss of some nutrients in kale—for example, its vitamin C content—is likely to be slowed down through refrigeration. 



5 MINUTE KALE PESTO  (Serves: about 1 cup - 8 servings, 2 tablespoons each)
INGREDIENTS:  (all organic if possible) 

2 cups torn kale (no stems) and parsley, combined
½ cup extra virgin olive oil
¼ teaspoon sea salt (more to taste)
1 clove garlic
juice of one lemon
¼ to ½ cup raw almonds

DIRECTIONS: 

Pulse the kale, olive oil, salt, garlic, and lemon juice in a food processor until smooth.
Add the almonds and pulse until the almonds are ground to desired consistency.
Serve with pizza, veggies, pasta, crackers, eggs, salads, soups, sandwiches, wraps, etc.

Notes:

I ended up using about 1½ cups kale + ½ cup parsley. But I've made this many times with just about any combination of greens, whether JUST kale, kale and spinach, kale and other herbs.. it is a very flexible recipe.  If you don't want this to be vegan, just add a handful of parmesan cheese into the mix. You can also add spicy almonds instead of raw ones for variety. 




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.



www.OptimumWellnessMN.com
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Pearson Lakes Art Center Classes




Gearing up for these classes in 2018 at the Pearson Lakes Art Center in Okoboji, Iowa! Please contact the art center to register: 712.332.7013 or info@lakesart.org


 January 11  |  6 – 7 pm  |  $35: Holistic Healthy Eating and Weight Loss (Lecture)

 People try all the “fad diets” and either give up or gain all the weight back. Weight loss is about eating whole, unprocessed foods and committing to a healthy lifestyle. Most “diet foods” are loaded with chemicals, additives, are devoid of nutrients, and actually make you gain more weight! I will go over the 3 Powerful Principles of Nutrition and how to feed your body what it needs to look great on the outside and promote healing on the inside!

January 13  |  10:00 – 11:30 am  |  $50 per Adult/Child Team: Love Your Body – Food is Fuel (Cooking Class)

 Join local holistic nutritionist, Jackie Mart, for an engaging children’s class all about caring for the body, self-love, and healthy eating! Class will consist of an interactive art project followed by preparing and making a few clean-eating recipes together!

On the Menu:

 Ranch Dip with Raw Veggies
Bell Pepper Pizzas
Granny Smith Apple Crisp

 *This class is for children ages 8-12 years old. Space is limited to 6 attendees (Adult/Child Teams). (12 people total)

January 20  |  10 – 11 am  |  $35: Detoxification – Minimizing Toxins (Lecture) 

 Your skin is your largest organ and what we put on our skin is very readily absorbed. Toxins are lurking in the products you use every day!! They are also found in our food, cleaning products, water, in our homes, yards, environment, and etc. Over 3,000 chemicals of been approved by the FDA and are found in our food supply! I will tell you how to avoid them, suggested alternatives, detoxifying foods, and how you can rid your body of toxins!

February 17  |  10 – 11:15 am  |  $35: Heart-Healthy Snacks (Children’s Cooking Class)

 Join Jackie for this children’s hands-on cooking class focusing on heart-healthy foods! We will be making a few after-school snacks they can easily make on their own! All supplies are included.

On the Menu:

 Strawberry Coconut and Nut Parfait
Tuna, Black Bean and Spinach Lettuce Wraps
Blueberry Avocado Pudding
*This class is suitable for children ages 6 – 10 years old. Space is limited to 10 attendees.

February 24  |  10 – 11 am  |  $35: DIY Dog Treats (Children’s Cooking Class)

 Your 4-legged friends deserve some treats every now and again too! Join Jackie as we whip up some grain-free goodies to take home for your favorite furry BFF! All supplies are included.

 *This class is suitable for children ages 6 – 12 years old. Space is limited to 10 attendees.

March 3  |  10 – 11 am  |  $35: Food for Your Skin (Cooking Class With Tasting)

 Looking healthy and radiant on the outside begins on the inside! Join Jackie as she navigates through foods that help increase collagen, ward off wrinkles, age spots, and help give your skin a nice, healthy glow! It all starts in the digestive system and flooding your body with nutrients! A few tasty skin food recipe samples will be provided!

March 10  |  10 – 11 am  |  $35: What to Eat When Eating Out (Lecture)

 Eating out is always a social thing. You cannot avoid seeing friends and family or work lunches/dinners but you can make healthier choices at any restaurant, cafe, buffet, or deli! Learn what to eat and what to avoid when eating out! Learn tips to keep your waistline, health goals, and budget in check!

 *Please print off a few sections of a menu of one of your favorite restaurants and bring it with you to class so Jackie can help you analyze it and choose the cleaner options!

March 31  |  10 – 11 am  |  $35: Self-Love Boot Camp (Lecture With Tasting)

 With our crazy schedules and commitments, it’s easy to forget about putting ourselves first and we’re all in need of a little ME time. Whether you’re new to eating healthy, exercise, or need some extra self-love… now is the chance to get back on track and make some healthy changes for both your mind and body! During this time, I will share my heart-felt story about my 12+ year battle with an eating disorder and negative body image. You will walk away with genuine and personal advice from someone who has struggled with self-love herself, a healing food plan and easy to make recipes, life coaching tips, workout ideas you can easily do at home, and tips and tricks for loving, accepting, and caring for yourself each and every day!

April 5  |  6 – 7 pm  |  $35: How to Talk to Children About “Real Food” (Lecture)

 We all want our children to make healthy choices even when we don’t make them ourselves as parents. Children are bombarded with TV and internet ads for sugary and snack foods that correlate with ADD, ADHD, allergies, and common illnesses. I will break it down to a few simple steps you can easily teach your kids about foods that make their bodies feel the best, sometimes foods, and foods to avoid. Green, yellow, and red light foods!

April 19  |  6 – 7 pm  |  $35: Super Food Smoothies Made Simple (Cooking Class)

 Smoothies can be a nutrient-filled quick and easy meal or snack. Jackie will share a few of her favorite recipes and talk about which ingredients are best for energy, clearer skin, weight loss, inflammation, cancer killing, and cleansing the body! Smoothie samples and recipes included!

May 3  |  6 – 7:30 pm  |  $35: Girls’ Self Love & Gratitude Workshop (Children’s Hands-on Class)

 This is a mind and body workshop for young girls that emphasizes principles of self-love, personal power and the beauty that comes from allowing your light to shine from within! Through open dialogue, a thought-provoking craft and healthy nutrition, this GiRLiFE Workshop creates a safe space where girls can honor their individuality while embracing each-other’s!

 Core messages delivered in the GiRLiFE curriculum:

 The thoughts we choose to feed our minds are the most powerful tools we have to live a happy and healthy life. Girls who truly believe themselves and understand the influence of their own personal power, or happier, more confident, and experience peace in their lives and relationships. The opportunities are truly endless for a young girl when she understands that she is capable of living a life beyond the limits of her imagination.

  Children will walk away with:

 A new set of like-minded friends
A craft to illustrate the workshop’s teachings
The opportunity to try healthy organic juices to fuel their growing bodies and much more!

 *This workshop is suitable for GIRLS ages 9-13 years old. Space is limited to 10 attendees.

May 17  |  6 – 7 pm  |  $35: Sleep – The Food/Brain Connection (Lecture)

 Tired of Not Sleeping? Learn the basis of sleep including your sleep/wake cycles or circadian cycle, how cortisol levels affect sleep, ways to improve your sleep, factors that affect your sleep/wake cycles, and foods/beverages that could be hindering your zzz’s.


**Please contact the art center to register: 712.332.7013 or info@lakesart.org
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.



www.OptimumWellnessMN.com
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Life-Long Learner



I'm ringing in the New Year on a mission to help and impact as many lives as I can!  One of my strengths is teaching and leading others to become the best version of themselves. If one of your 2018 goals relates to health, wellness, or personal development I'm offering opportunities in Iowa for continuing education and learning by partnering with Iowa Lakes Community College.  I will be teaching a few classes each month starting in January.  Here is the link to their website where you will see the classes, descriptions, and registration information: (Be sure to look at both pages!) https://iowalakes.augusoft.net/index.cfm?method=ClassListing.ClassListingDisplay&int_category_id=3&int_sub_category_id=39&int_catalog_id=



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.



www.OptimumWellnessMN.com
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Online September Self-Love Event



7 Day Self-Love Boot Camp (10 Person Limit)

With our crazy schedules and commitments, it’s easy to forget about putting ourselves first and we're all in need of a little ME time. Whether you're new to eating healthy, exercise, need some extra self-love ...this is a chance to get back on track (or amplify your current state) and make some healthy changes for both your mind and body. You will get advice from a qualified nutrition and fitness professional, “Jackie Approved” Healing Food Plan and Recipes, life coaching tips, and more! 

I will provide the tools to set you up for SUCCESS. YOU provide the commitment. 7 days, yummy & filling meals, free daily workouts you can stream online you can easily do at home, tips and tricks for loving yourself every day, and MOST importantly: motivation and accountability! (and a life coach at your fingertips for the full 7 days!) 

*Added bonuses this month: Detoxifying foods for your body, ways to break the sugar habit, and clean eating snacks recipes! I will also be popping on FB live and recording videos to share some of my most valuable motivational advice and answering any questions you may have! 

This is for anyone, anywhere, and for all ages and fitness levels! Everything is online via Facebook. I will add you to my secret group page! Ask a friend, family, or coworker to do it with you! Oh and I almost forgot!! There is a pretty EPIC PRIZE for the winner!! 

When: Monday, September 11th - Sunday, September 17th, 2017

Where: Online (The comfort of your own home!)

Investment: $35/person (Only $5 a day!)

Please contact me with a big "YES" if you would like to join! Jackie@OptimumWellnessMN.com or 712.790.5883



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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Social Media Detox



This past week I deleted my Facebook (FB), Instagram (IG), and Pinterest apps off my phone. It freed up a lot of time I wasted, I got more sleep, and I feel as though I got my sanity back! I accomplished many things I've been putting off, called and talked to my mom four times (instead of texting every day), and was able to keep calm instead of feeling anxious about posting and responding to comments and messages.  I also have a better sense of peace knowing not everyone needs to know where I am or what I am doing 24/7 and I don't have to know what anyone else is doing either!! 

 I don't plan on adding my FB or IG apps back on my phone anytime soon but know a lot of you are missing my daily inspiration posts so will be posting again starting this week!   I urge you to take a week or two off social media and see how your relationships and sense of self grow! Let's get back to living in the actual world and not the online version! 


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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Super Greens




Noticed this pasta at the grocery store! This is NOT a way I would recommend getting your greens in! The pasta is "enriched" wheat noodles with dried spinach, zucchini, broccoli, parsley, and kale.  You are better off adding those greens to a smoothie or chop the real deal up and add to your pasta! 

 Here are some other ways to get your daily dose of greens in: 

 -Add spinach to your egg bake, egg muffins, or toss into your morning green smoothie!
-Make "zoodles" with zucchini using a vegetable spirilizer.
-Steam broccoli and top with a little olive oil, lemon pepper and sea salt.  Serve as a side dish with your protein at dinner-time.
-Whip up some kale chips. 
-Juice your greens using a juicer.
- Use spinach instead of lettuce as a topping in your sandwiches or wraps.
- Make a big salad for lunch using all of the green veggies mentioned above. 
-Broccoli is used in my famous Detox Salad: 
Yield: 10 cups (lots for the whole week!!) 
Ingredients: 

  • 2 heads broccoli (1 bunch), stems removed 
  • 1 head cauliflower, stems removed 
  • 2.5 cups shredded carrots 
  • 1/2 cup sunflower seeds 
  • 1 cup currants 
  • 1/2 cup finely chopped fresh parsley 
  • 1/2 cup raisins 
  • 4-6 tbsp. fresh lemon juice, to taste 
  • kosher salt, pepper to taste (1/4-1/2 tsp. salt and lots of pepper) 
  • kelp granules to taste  

Directions: 

1. In a food processor (or chop by hand) process the broccoli (no stems) until fine. Add into large bowl. 
2. Now process the cauliflower (no stems) until fine and add into bowl. Do the same with the carrots. 
3. Stir in the sunflower seeds, currants, raisins, and parsley. Add lemon juice and seasonings to taste. (You can always add in broccoli sprouts as well!)  


CLICK HERE to follow me on Facebook for more tips like this! 


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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