Showing posts with label fatigue. Show all posts

My Afternoon Snack


This is my go-to smoothie in the afternoon if I’m feeling a little tired and sluggish.  Maca is an endocrine adaptogen that has the ability to support healthy hormone production and is great for stamina and energy! Cinnamon is a blood sugar balancer and helps keep the sugar cravings away!



COCONUT MACA SMOOTHIE

INGREDIENTS: (all organic if possible)

1 cup unsweetened nut milk
¼ cup coconut milk (can)
1 frozen banana
1 tbsp maca powder (find it here:
1 tbsp nut butter
1/2 tsp vanilla
1/2 tsp ground cinnamon
2 Medjool dates, pitted

DIRECTIONS:


Blend all ingredients together in a blender until smooth and creamy!


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













A few of my winter staples to prevent Seasonal Affective Disorder. (SAD)

Liquid vitamin D3 vegan spray and liquid fish oil! 

 It’s been estimated that as many as 20 percent of Americans are affected by Seasonal Affective Disorder (SAD) each winter, suffering from the blues, fatigue, and in some cases, more serious depression as sunlight grows scarce.

Vitamin D receptors appear in a wide variety of brain tissue, and activated vitamin D receptors increase nerve growth in your brain. It’s important for all-around brain function and mental health. I take 5,000 IU's per day. (Be sure to get your levels checked to see if you need a mega-dose from the doctor if yours is depleted.)

Fish oil is high in omega-3 fatty acids. Recent studies suggest that omega-3 fatty acids may be helpful in maintaining a healthy emotional balance. Try taking a combined total of 1,000 – 2,000 mg of EPA and DHA, the essential fatty acids found within fish oil, per day for mild depression. DHA is found in nerve and brain tissue.



CLICK HERE to order and get a $5 off coupon code!



Source: www.mercola.com


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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Even "Healthy" Foods Can Cause Your Body Grief



Even "Healthy" Foods Can Cause Your Body Grief


In this day and age we know so much more about our relationship to food than our predecessors, and the way we eat and think about food has become almost unrecognizable to our grandparents' generation. One example of this is our awareness of food allergies, a condition that has recently entered the collective consciousness. Most of us know someone who is allergic to such foods as wheat and dairy, and we may even be prone to such an allergy. Understanding how our bodies react to food, and making the necessary adjustments in our diet, can have a profound effect on our whole energy system, and can be the key to shifting our mind into a state of greater clarity! 

When we are continuously exposed to a food that gives us an allergic reaction, we feel lethargic, foggy-headed, or as if we always have a low-grade sinus infection. Other symptoms can include nausea, digestive difficulties, skin problems, and difficulty breathing. Many of us have been fighting these symptoms our whole lives without realizing that getting relief could be as simple as cutting a particular food out of our diet. When we do, we feel as if we are waking up out of a fog, and our whole system, cleared of substances that work against it, benefits. 

 Many people see skin improvements, they sleep better, have more energy, and feel able to think more clearly. When we feel less than well, testing ourselves, or getting tested by someone else, for food intolerance's/sensitivities may be a good place to start!  Even common foods such as kale, cranberry, pomegranates, mushrooms, and Romaine lettuce have come up in testing!  If you are interested in learning more please contact me and I will share the food, chemical, herb, mold intolerance/sensitivity testing I offer as a service to my clients! It's a simple blood test and can be done anywhere. I have a mobile blood draw come to you and typically get the results in my inbox in 7-10 days. 


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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Feel Energized

Here is another thing I do on a weekly basis for myself!! My Ion Detox Foot Bath! You are probably thinking, "Eww, gross! What is that?!"  For me this is a sign I'm getting the "junk" out of my body!  




With the increase in the number of chemicals introduced in the last fifty years, there has been a dramatic increase in incidences of autoimmune disease, allergies and common infections.
There are tens of thousands of chemicals in use today and more than a fourth of these are known to be toxic and nothing is known about their interactive effects. Body fat has been tested that contains residue of hundreds of chemicals. Metals, such as mercury and cadmium are everywhere and impossible to avoid. Lead can block red blood cell formation.
Chemicals can act as toxins that can block receptor sites on cells, and cause changes in calcium homeostasis selectively killing cells, and alter expression of gene products. Metals and chemical toxins weaken the immune system and cause increased vulnerability to virus, bacterial fungal and parasitic infections. In an attempt to detoxify these substances, our bowels, kidneys and liver are being overloaded.

Our eliminative channels have become blocked or dysfunctional, because, in conjunction with these synthetic chemicals, and the western diet that is so acid forming.

To relieve the strains on the kidneys and liver it is more important than ever to maintain a detoxification regimen. The ion foot bath is designed to relieve these strains and help the body re-balance its energy fields allowing organs to function better! 



 There are many benefits of doing this once a week or even a few times a month.  Here are a few benefits of detoxifying the body: 

·    Removes toxins and body waste products that can cause health problems

Heavy metal removal

Faster recovery time from illness, accident or surgery

Reduced inflammation and fluid retention

Enhanced nutrient absorption

Increased oxygen levels and energy

Inactivation of viruses, bacteria, yeast and fungus

Improved sleep and relief from tension

Positive effect on Immune System

Removal of waste products

Helps clear up bad skin

Rejuvenates and energizes your whole body

Positive effect on weight loss (assists in weight loss)

Slows down aging

Seasonal allergy relief

Symptomatic relief from edema, gout, swollen joints, pain and headache.

*Right now until the end of August (I will even extend the offer if you make an appointment in September) the foot bath sessions are reduced from $45 to $35 with a school supply donation. More about my school supply donations here: http://jackieamart.blogspot.com/2016/08/annual-school-supply-drive.html

 *Please contact me if you would like to schedule or if you have more questions. 712.790.5883 or Jackie@OptimumWellenssMN.com 




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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"Happy" Light



On days like today I'm glad I own a "happy" lamp!! It simulates the sunlight on these dark, winter days and is beneficial for people who struggle with SAD (Seasonal Affective Disorder), depression, fatigue, moodiness, insomnia, or negativity! I sit in front of mine in the morning for 20-30 minutes if I can! You can easily order one from Amazon.com.  
*For more health tips like these please follow me on Facebook: 
https://www.facebook.com/OptimumWellnessLLC/



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.

www.optimumwellnessmn.com
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Arthritis- Choose an Anti-Inflammatory Diet


Over Easter my grandpa asked me about what he could do to help alleviate his arthritis. I suggested to start with his diet since that would have the most significant effect. Most people underestimate the power of eating clean and nutrient-dense, whole foods. Here are three simple changes to make.
Removing the BAD FATS – Replacing them with GOOD FATS.

Bad fats such as hydrogenated and partially hydrogenated oils, Trans fats, soybean oil, canola oil and vegetable oils cause heart disease, stroke, diabetes, cancer, and chronic fatigue. Bad fats create chronic inflammation throughout the body inducing disease. Good fats are essential to hormone production, cancer prevention, brain development, weight loss, cellular healing, and anti-inflammation. Examples of good fats: raw nuts, seeds, extra virgin olive oil, coconut oil, grass fed butter, avocados, flax seeds, chia seeds, hemp seeds, fatty fish. 

Change the MEATS that you EAT.

There are hundreds of studies that link commercial meats with cancer and heart disease. The grain fed to animals that were created to eat grass changes fatty acid ratios (too much omega-6, not enough omega-3) and denatures good fats, leading to modern day disease. The accumulation of commercial pesticides, herbicides, antibiotics, and hormones in meats are causing a toxic onslaught, which leads to many cancers, neurological disorders and chronic illness. Grass fed and free range meats offer many fatty acids missing in the Standard American Diet (SAD) such as: CLA and Omega 3 fatty acids.



Remove ALL Refined SUGARS and GRAINS from your Diet.

This includes white rice, white pasta, and white bread. Hidden sources including: lunch meats, pizza, sauces, breads, soups, crackers, fruit drinks, canned foods, yogurt, ketchup, mayonnaise, etc. High glycemic or refined sugars cause elevated glucose, which elevates insulin leading to premature aging and degenerative diseases such as type II diabetes, heart disease (inflammation of the arteries), and cancer.

Sugar is an anti-nutrient offering insignificant amounts of vitamins and minerals and robbing your body of nutrient stores. This leads to diseases such as chronic fatigue, ADD, ADHD, heart disease, diabetes, and cancers.

Low glycemic carbohydrates in the forms of fruits and vegetables have high amounts of fiber; enzymes, vitamins, minerals, and antioxidants that help you age slower, improve energy levels, lose weight, and naturally detoxify your cells.
Want to learn more? Please contact me to schedule a wellness consultation or grocery store tour! 712.790.5883 or Jackie@OptimumWellnessMN.com 


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 Intolerances Could Be Making You Fat

70 to 80 percent of the United States population is intolerant to one or more foods!  This number is believed to be rising due to several lifestyle factors in our modern world: processed foods, convenience foods, corn and soybeans in EVERYTHING, food colorings and additives, preservatives, and etc.  Most doctor visits are for misdiagnosed food intolerances. 

 There is a difference between a food "allergy" and a food "intolerance". 
Food Allergy:

 Definition- the body reacts in the predictable fashion-with an immune system attack that results in symptoms such as sneezing, coughing, or a skin rash.  (peanuts, soy, dairy products, shellfish, etc.)  (immediate reaction)
Food Intolerance: 

 Definition-when protein molecules or one or more chemicals in particular foods cause a complex series of reactions eventually causing white blood cells to react.  Reactions may include: leaky blood vessels, increased production of mucous, chronic inflammation of tissue, contraction of the smooth muscle of the lungs, intestines, and stomach, and general disruption of biochemical processes. (may not show up for days later..)

 Common Symptoms Include:


Acne, anxiety, arthritis, asthma, ADHD, Autism, bed-wetting, chronic diarrhea, chronic fatigue, depression, diabetes, ear infections, eczema, hay fever, headaches (tension type and migraine), inflammatory bowel disease, muscle aches, obesity, panic attacks, stuffy nose, watery itchy eyes, weight gain, bloating, and etc. 

 We crave the very foods we are most intolerant to! They be disguised and may not show up until hours or days later.  If you eat the same things day in and day out your body cannot fully get rid of the residue and your body will eventually start to attack it causing the symptoms listed above. 

 Food allergies and intolerance commonly causes inflammation in the gut.  The greater the level of inflammation in your digestive system, the greater likelihood that your abdominal muscles will NOT respond to exercise.  (paunch belly)

 When overweight people remove intolerant foods from their diet, their brain chemicals, metabolism, and digestive system normalize.  Their food addictions vanish, their metabolism functions at its optimum rate, and their water retention disappears-without deprivation low-calorie diets, dangerous diet drugs, and endless hours of exercise. 

 Taking Action against Food Allergy and Intolerance:
Blood Test: ALCAT that I offer. This is a computerized blood test which measures any changes to white blood cells in presence of common foods, environmental chemicals, pharmaceuticals, molds, herbs, soy, gluten, dairy, candida, and etc. This test is much more reliable and accurate than skin scratch tests and ones done at your doctor's office. 

 If the white blood cells become enlarged, burst, or shrink, these changes set the stage for serious health problems that develop immediately or perhaps years later. Cost varies depending on the different test panels! Please contact me for more information! 712.790.5883 Jackie@OptimumWellnessMN.com


Copyright, 2013, 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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Sick? Can I Still Exercise?


It's that time of year again... We get run down due to holiday stress, parties, sweet sugary treats, breathing indoor air, and the snow and cold temperatures make it harder to stay motivated to get out and get moving. All this taxes our immune system.  Sick? Here are some guidelines to follow regarding exercise. 

 If your symptoms are above your neck, it’s usually OK to exercise at a lower intensity than you are used to. This includes symptoms such as:
  • Runny nose
  • Nasal congestion
  • Sneezing
  • Sore throat
  • Headache
If you have enough energy to tolerate it, increasing your body temperature by sweating from exercise will actually help to kill many viruses. 
The key to exercising when you’re sick is to do so carefully. Over-exercising will place more stress on your body, which can suppress your immune system, so keep the intensity of your workouts to a moderate level if you're sick; just go for a brisk walk or tone down your regular workout.


 It’s generally advised that you AVOID exercise if you have symptoms that are "below your neck," such as:
  • Fever
  • Coughing or chest congestion
  • Fatigue
  • Widespread body and muscle aches
  • Vomiting, upset stomach and/or stomach cramps
No matter what your symptoms, be sure to listen to your body. If you don’t feel up to it, and need rest, then take some time off!! 
I cannot stress enough that if you don’t feel well, do not do your full, normal exercise routine because it can stress your immune system more and prolong your illness!
High-intensity exercise should be avoided when you’re sick, because any kind of intensive exercise boosts production of cortisol, a stress hormone which inhibits the activity of natural killer cells—a type of white blood cell that attacks and rids your body of viral agents.
www.mercola.com


Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, 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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Do you need to DETOX???

Just like dusting your furniture and cleaning your bathrooms, the human body needs to be cleaned too.

Here is a checklist of symptoms to signal it may be time for a reliable “body cleaning”...

✓ Do you experience fatigue or low energy levels?
✓ Do you experience brain fog, lack of concentration/poor memory?
✓ Do you crave or eat sugar?
✓ Do you have less than two bowel movements a day?
✓ Do you experience indigestion/acid reflux after eating?
✓ Are you overweight and have inflammation?
✓ Do you experience recurring yeast infections, jock itch, or foot fungus?
✓ Do you take prescription medications?
✓ Do you experience frequent headaches?
✓ Do you have bad breath or excessive body odor?
✓ Do you experience depression or mood swings?
✓ Do you have food allergies or skin problems?
✓ Do you eat fast food, fatty foods, processed or fried foods, soda?

Now Offering $45 Ion Detox Foot Bath Sessions!!

HOW IT WORKS:

The ion foot bath is a powerful way to experience a cellular detoxification. It generates a stream of positive and negative ions (charged atoms) which attract and attach themselves to oppositely charged toxic particles. Through osmosis these toxins are drawn out of the body through the pores of your feet to cleanse and detoxify the body. It increase energy (both physically and mental energy), vitality, stamina, and weight loss at the same time it is used to purge (ionic detoxifications) the body of toxins, chemicals, radiation, pollution, synthetics,
and other foreign material trapped in the body that have clogged up the systems of elimination.


To schedule a session please contact:

Jackie Mart-Holistic Nutritionist and Lifestyle Coach
Cell: 712.790.5883
Email: Jackie@OptimumWellnessMN.com 

Copyright, 2012, 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.

http://www.optimumwellnessmn.com
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