Life at its Best: family

Showing posts with label family. Show all posts

Set yourself free! Your weight DOES NOT determine your worth in life! Take time to enjoy your food, family, friends, and know that there is more to life than striving for perfection!

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

I've always been the type of person that will try anything once! But you have to be if you are an entrepreneur! If something isn't working you need to re-evaluate and do something different! Not everyone understands me or the way I choose to live my life. You may be going through some of your own transitions, struggles, or challenges. Maybe your family thinks you are crazy for choosing your passion over a higher-paying job, your sister doesn't think you are raising your kids right, or your so called "friends" think your new business venture is unreasonable? Keep in mind all that really matters is that YOU are happy!

The world always has something to say about how we should live our lives. What we should eat, what to wear, where to attend college, what career to choose, how to wear our hair, what to purchase: large homes, expensive vehicles, latest technology, extravagant vacations, name brand clothes, and etc.

Try to shut out all the noise and think about what you want your life to look like. Do NOT let others persuade you into doing something you don't feel is right in your heart. Every day you can chose to be a different person than you were the day before. It's your call-do what's best for YOU!

*I will be going through my own transition starting in September. City life and country living mix here I come!

www.OptimumWellnessMN.com

Since I do not have children of my own yet, I've been offering children's cooking classes in Iowa and Minnesota the past few years! My four-year-old twin niece and nephew have also been acquiring some cooking skills from me! They love helping in the kitchen and can even crack eggs! When you have children help choose and prepare meals it's educational, fun, and great for their long-term health. Kids who help with meal preparation are more likely to eat the food!

Here are the best ways to involve kids in in meal prep based on their age and ability:

Preschoolers:

Set the table
Stir batter
Kneading dough
Assemble pizza
Peeling oranges, bananas, or hard-boiled eggs
Toss a salad

5-8 Years Old:

Cut soft fruits with a dull knife
Measuring liquids
Scrubbing potatoes
Grating cheese
Peeling onions
Cracking raw eggs
Loading the dishwasher

Preteens:

Using a food processor
Opening cans
Cutting with a chef's knife
Cooking in the oven
Baking breads

Teenagers:

Using all appliances
Cooking on an outdoor grill
Purchasing groceries

Please request to join my private Facebook group: Wellness Warriors This is where I post all my most valuable content and upcoming classes and events!

www.OptimumWellnessMN.com

If I've learned anything these past two weeks it's that no matter what you do you cannot please everyone. My Dad and I have been butting heads and it seems as though whatever I do in life it has never been the right path he thinks I should be on. I am constantly compared to my younger sister and it's painful. I was a straight-A student, had many friends, and excelled in everything I did. Shy girl turned successful college student with a kind heart! The paths I've chosen after college haven't been the easiest but they have been the most rewarding and have shaped me into the woman I am today.

I have felt fear and had my ego screaming in my ear but continue on. Life isn't about pleasing those around you. It's about taking challenging steps each day, learning, growing, and doing what God has put on your heart. I've been told many times (by my Dad and others) to go, "get a real job." I've lived that life in the past. Answering to someone else, living on their terms, punching in and out. The conventional way has never been my forte. One thing I do know is if you live your life trying to make others happy you will be miserable. You are capable of making your own decisions and living a different life from the one others want you to lead! Be brave and keep going!!

www.OptimumWellnessMN.com

Cooking with your kids is a great way to talk about their health! Experts say that the single most important thing you can do for your health is to cook at home. Inviting children into the kitchen and involving them at a very young age fosters a habit that will have lifelong benefits. Also, it gives you an opportunity to discuss with a 3-year-old how fish can help make you smart (fatty acids), how “eating a rainbow” ensures that you get a wide variety of vitamins and minerals, and how eating plenty of fresh vegetables and drinking lots of water will “make your dump truck easier to empty!"

CLICK HERE to check out my upcoming online children's cooking classes!

www.OptimumWellnessMN.com

This little girl is my inspiration and driving force for what I do! Her name is Ella and she is my 3 1/2 year old niece. I share my story and self-love message in hopes that no other young girl or woman will have to go through her life with a feeling of inadequacy and self doubt! A few weeks ago she wanted to put on eye-shadow and lipstick when she saw me getting ready. . Then we said positive affirmations in the mirror: “I am beautiful. I am pretty. I am smart. I am funny. I am silly. I am loved. I am strong. I can do anything!!”

National Eating Disorder Awareness week is February 26th through March 4th and I’m currently booking speaking engagements. I can come to your business, school, church, gym, group, or etc.. Please reach out if you are interested! 712.790.5883 or Jackie@OptimumWellnessMN.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.

www.OptimumWellnessMN.com

Something fun for your kiddos to do in February! These classes will be held at the Pearson Lakes Art Center. Registration is required! See below on how to register.

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.

*Please contact the Pearson Lakes Art Center for more information on these classes or to register: education@lakesart.org or 712.332.7013

Thankful Thursday! What are you grateful for?

As I drive back home to Iowa each week from Minneapolis I reflect on all the reasons why make the decisions I do. I’ve always been one to follow my heart instead of my head. The older I get the more I live in the present moment. What was important to me in previous years means nothing now.

I’ve been living a life I thought I was supposed to live instead of a life I wanted. What I really want is more freedom, love and hugs from my family, a full nights sleep, and to not have to push myself to DO more and prove to the world I’m worthy and successful. Life is slower paced and it’s exactly what I needed. The best compliment came from my mom a few weeks ago: “Jackie, you are much more calm, actually listen, seem less stressed, and act like a person again! ” That’s when you know you made the correct choice.

Takeaway- Stop trying to be what the world tells you to be and start living on your own terms! Design a life YOU love and don’t take grief from all the people who want you to fail. They were never true supporters of you anyway!!

Jackie XOXO

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

At the end of each day ask yourself these three questions as you lay your head on your pillow:

1. Did I live?
2. Did I love?
3. Did I matter?

Rate yourself from a 1-10 scale for each question. If it is less than a five re-evaluate what you can do to make it a 10 tomorrow!

This is what life is about! Not just "getting through" each day or working for the weekends! Live each day with a purpose and intention!

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

I can only handle small talk for so long. Tell me about your goals, dreams, what makes you come alive- What you hold back inside that you think people will judge you for. When you vibrate on a different level and have different interests you might feel like the loneliest person in the world....Like being in a marriage where you are growing, evolving, and constantly bettering yourself and your other half is distant and doesn’t open up. You can be surrounded by hundreds of people but if there is no depth or connection to your words you will always feel alone. Seek out those who understand your language.

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

The holidays have never been my forte. SO MUCH FOOD... LOL! Food has been my "frenemy" for many years. Those who struggle with self-love and eating disorder tendencies can relate.

Holidays can easily cause high anxiety for us. Those dreaded comments from relatives you haven't seen in forever... "You need to put some meat on your bones." "Why aren't you eating what we eat?" "You are looking healthier." "Have you lost weight?" "You can afford to load up on more sugar cookies!" These comments may seem innocent, but to someone recovery from an eating disorder they can spark feelings of shame, guilt, and cause our thoughts to spiral out of control . I know most people do not fully understand what goes on inside our heads but please make an effort to think before you speak. I would be rich if I received a dollar every time someone told me to, "just go eat a cheeseburger" over the past 16 years. That is one of the WORST things you could say to a person who is struggling with their weight or negative body image. Words DO hurt. If it were a simple fix no one would have it!

Part of my life purpose and mission is to raise awareness about this deadly disorder which is not talked about nearly enough! Mental illnesses have a stigma attached to them.

Here are a few frequently asked questions from the National Eating Disorder Association website:

Are eating disorders a choice?

Eating disorders (EDs) are complex medical and psychiatric illnesses that patients don’t choose; they are bio-psycho-social diseases. Several decades of genetic research show that biological factors play a significant role in who develops an eating disorder. A societal factor (like the media-driven thin body ideal) is an example of an environmental trigger that has been linked to increased risk of developing an eating disorder. Environmental factors also include physical illnesses, childhood teasing and bullying, and other life stressors. EDs commonly co-occur with other mental health conditions like major depression, anxiety, social phobia, and obsessive-compulsive disorder. Additionally, they may run in families, as there are biological predispositions that make individuals vulnerable to developing an eating disorder.

Are eating disorders really that serious?

Eating disorders have the highest mortality rate of any psychiatric illness. Besides medical complications from binge eating, purging, starvation, and over-exercise, suicide is also common among individuals with eating disorders. People who struggle with eating disorders also have a severely impacted quality of life.

Aren’t eating disorders a ‘girl thing’?

Eating disorders can affect anyone, regardless of their gender or sex. Although eating disorders are more common in females, researchers and clinicians are becoming aware of a growing number of males and non-binary individuals who are seeking help for eating disorders. A 2007 study by the Centers for Disease Control and Prevention found that up to one-third of all eating disorder sufferers are male, and a 2015 study of US undergraduates found that transgender students were the group most likely to have been diagnosed with an eating disorder in the past year (Diemer, 2015).

It’s currently not clear whether eating disorders are actually increasing in males and transgender populations or if more of those individuals who are suffering are seeking treatment or being diagnosed. Because physicians may have preconceptions about who eating disorders affect, their disorders have generally become more severe and entrenched at the point of diagnosis.

Can someone be too young or too old to develop an eating disorder?

Eating disorders can develop or re-emerge at any age. Eating disorder specialists are reporting an increase in the diagnosis of children, some as young as five or six. Many eating disorder sufferers report that their thoughts and behaviors started much earlier than anyone realized, sometimes even in early childhood. Although most people report the onset of their eating disorder in their teens and young adulthood, there is some evidence that people are being diagnosed at younger ages.

It’s not clear whether individuals are actually developing eating disorders at younger ages or if an increased awareness of eating disorders in young children has led to improved recognition and diagnosis. Men and women at midlife and beyond are being treated for eating disorders, either due to a relapse, ongoing illness from adolescence or young adulthood, or due to the new onset of an eating disorder.

*If you have any other questions or would like to some suggestions on what to say and what not to say to your loved ones, please reach out! I'm an open book and would like to help in any way I can!

Source: https://www.nationaleatingdisorders.org

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

A stressed mind focuses on everything all at once instead of breaking down tasks into smaller components. I know when I am overly tired and stressed I feel overwhelmed, especially on Mondays when I wake up and scan my weekly schedule on my phone. Here are a few tips for calming your monkey mind!

1. Count down from 5 to 1. (5 Second Rule) The moment you feel yourself hesitate (when you know you should do something) start counting backward 5-4-3-2-1, then GO. The Rule is a proven, form of meta-cognition. When you use it, you shift mental gears, interrupt your habit of overthinking and awaken your pre-frontal cortex – making change easy. The rule acts as a “starting ritual” that breaks bad habits and triggers positive new behavior change. By the time your get to one you will have refocused your energy.

2. Practice mindfulness. Breathe. Notice the things around you and what is taking up space. Feel yourself inside your body. Listen to the sounds around you. This will bring you back into your physical body and into the present moment.

3. Take a nap if you can! A 20 minute cat nap does wonders for me if I am feeling out of sorts!

4. Call your mom. (or your best friend, sister, brother, etc.) Don't talk about yourself- ask them questions about their life! This will force you focus more on what is most important in life. It's not the piddly things you are probably worrying about-- trust me!!

5. Delegate tasks. You do NOT have to do everything alone! Reach out to your coworkers, spouse, children, parents, or etc. if you need help! Asking for help is a sign of STRENGTH, not weakness!

*If you have any other tips or tricks you personally use for your monkey mind please share!

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

Over the weekend I had a plethora of "real" in-person conversations! Living alone and not having a typical office job sometimes prevents me from having authentic, meaningful, human interactions! One of the best feelings is talking to my mom for hours about life while I'm back in Iowa, which I've done since my college years. In a world that is bustling with new technology and the latest gadgets it's easy to just shoot a text, email, or social media message instead of having an actual conversation with another human being. The current fast-paced world will swallow you up whole if you do not take the time to slow down, be mindful and intentional, and focus on the relationships with your "real life" family and friends and not your "followers." The ones who are closest to you deserve the best version of you--present, focused, and your undivided attention, not the sloppy seconds. Cheers to future sexy, real conversations this month!

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

Transitioning your family to a healthier lifestyle can be frustrating and challenging, but it is possible and the benefits far outweigh the short-term headache.... You can create a family that appreciates good food and understands why it's so important, you just need to be diligent!

Here are a few tips:

1. Have a conversation with them about WHY transitioning to healthier eating is important to you. Keep the focus on your needs to eat healthy and ask for their partnership in your goals. Speak from your heart. Invite them to share with you what’s really important to them. Once they’ve shared what they’re passionate about, you can link eating healthy to more pleasure or performance though healthier food choices. For example, say your daughter is really into dancing. Explain that eating healthy will increase her energy and strength so she can perform at her best.

2. Get them involved in the meal planning process. You can let each person in your family choose a meal each night of the week and then experiment with small changes you can make to make those meals healthier.

3. Have them help with the cooking. That can come as early as planting a garden or simply making cooking a fun thing the family does together. The more you do this, the more positive associations they will have with the cooking process. As you cook together, you can take the time to teach them in a fun way why certain foods are good for you!

CLICK HERE for 30 healthy, "Jackie Approved" kid-friendly recipes!

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

We had a blast last week in my children's class at Valley Natural Foods Co-op! I called it, "Fruitopia!" We made fish, turtles, octopus, peacocks, and hedgehogs out of fruit and a few other random ingredients! You can easily do this with your kids at home. This is all you need:

Food Items:

Kiwis
Grapes
Apples
Blueberries
Nut Butter
Dark Chocolate Chips
Pears
Olives
Oranges
Carrots
Cream Cheese

Other Supplies:

Toothpicks
Knife
Plates

Let them get messy and creative! The best part is eating what they make!

Be sure to follow me on Facebook to be the first to hear about all my upcoming events and classes!

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

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!

www.OptimumWellnessMN.com

These are the moments I want to remember. I've been reflecting on my life a lot lately. Releasing and cleansing past hurts, negativity and striving each day to show up and be everything I was made to be.

What do you want more of in your life? Time with your family? To explore and do things you have never done? What if I told you you can? Instead of living on everyone else's terms start scheduling your calendar with things you enjoy first and then fill in the rest allowing self love time and relaxation as well!

www.OptimumWellnessMN.com

Life at its Best

Ideal Weight

Transitions

Chefs in Training

Be Who You Are

#1 Thing You Can Do for Your Child's Health

My Cute Little Why

Have Kids?

Thankful Thursday

End of the Day

Feeling Alone

Home for the Hol-ED-days

Monkey Mind

Sexy Conversation

Healthy Families

Play With Your Food

Social Media Detox

Moments

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