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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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Jackie's Health Tip of the Week 7/24/16





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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Orgasmic Fudge




NO-BAKE, NO-SUGAR ALMOND FUDGE

Ingredients: (all organic if possible)

2 cups creamy raw almond butter (unsalted)
1/2 cup coconut oil, softened
1/8 teaspoon of stevia concentrated powder - (sweetness to taste)
1 teaspoon sea salt


Directions:

Simply mix all the ingredients together in a medium bowl, until smooth and creamy. A handheld mixer works fine. (Tip: It helps if all the ingredients are at room temperature, to keep the coconut oil soft.)

Transfer the mixture to a square baking dish, or container, lined with parchment or wax paper, then smooth with a spatula, and freeze until solid (about an hour).

Remove the fudge by lifting the paper out of the pan, then cut into squares and serve immediately. Due to the nature of coconut oil, this fudge will melt if left at room temperature for long. Store in the freezer for best results. If you want to add a chocolate flavor try adding a scoop or two of Garden of Life Organic Chocolate Plant Protein Powder to the mix.



CLICK HERE for more Clean Eating Recipes! 



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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Chia Seed Power Pudding

I've been a little obsessed with these lately! Packed with fiber and loaded with calcium, healthy fats, and protein! It's filling so you will not be hungry 30 minutes later and can still get your chocolate fix! 

Chia Seed Power Pudding 

 Ingredients: 

 1 3/4 cups unsweetened chocolate non-dairy milk (almond or coconut are my personal favs)

 1/4 cup chia seeds

 3 tablespoons raw cacao powder (baking cocoa will also work)

 1 scoop Garden of Life RAW chocolate protein powder

 Dash of pink Himalayan sea salt

 1 tablespoon organic maple syrup or raw honey (or use Stevia- sweeteners are completely optional though!)

 Dark chocolate shavings for garnish
Directions: 

 Add all of the ingredients to a large glass jar with a lid, give it a quick stir, then put the lid on. Shake it like crazy to mix it all up. Refrigerate until very thick and pudding-like, at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding chilled with whatever topping you’d like. See my suggestions below.

 Optional add ins/toppings: goji berries, nut butter, coconut, bananas, nuts, pomegranate seeds and etc. 
For more clean eating recipes check out my Clean Eating Community




 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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Vitamin D-The Sunshine Mega Vitamin

Researchers have been discovering the importance of this vitamin more and more! Studies have been linking vitamin D deficiency to multiple diseases and disorders. Thank you Dr. Josh Axe for this information I am sharing with you.

Chronic Diseases Fueled by Vitamin D Deficiency:


Alzheimer’s disease
Asthma
Autism
Cancer
Cavities
Cold & Flu
Cystic fibrosis
Dementia
Depression
Diabetes 1 and 2
Eczema & Psoriasis
Hearing loss
Heart disease
Hypertension
Infertility
Inflammatory Bowel Disease
Insomnia
Macular degeneration
Migraines
Multiple Sclerosis Crohn’s disease
Muscle pain
Obesity
Osteoporosis
Periodontal disease
Pre eclampsia
Rheumatoid arthritis
Schizophrenia
Seizures
Septicemia
Signs of aging
Tuberculosis

What isn't on this list, right?!?!?!

In a recent study, researchers at the Mayo Clinic found that leukemia patients with low levels of vitamin D at their diagnosis were twice as likely to die and progressed at a faster rate than those with adequate vitamin D levels. They also discovered trends revealing that higher levels of vitamin D matched with longer survival times and decreased progression of the disease.

D. Alexander Parker, Ph.D., Associate Professor of Epidemiology and Urology at Mayo Clinic in Florida, suggests that one-quarter of Americans suffer from low levels of Vitamin D.

In fact according to data obtained by the National Health and Nutrition Examination Survey 7.6 million children across the USA were vitamin D deficient. This is defined as less than 15ng/ml of blood.



The Importance of Vitamin D

Vitamin D is important for bone health as well as reducing the risk of heart disease, diabetes and some types of cancer. It is vital for the absorption and metabolism of calcium and phosphorus. In addition it has been found to:

-Regulate and support the immune system
-Maintain healthy body weight
-Reduce the risk of developing multiple sclerosis
-Maintaining brain function as you age
-Reduce severity and frequency of asthma symptoms
-Reduce the risk of developing rheumatoid arthritis in women



4 Best Food Sources for Vitamin D3


1. Wild caught salmon (and other fatty fish like tuna, mackerel and sardines. NOT tilapia)
2. Raw dairy like cheese and yogurt
3. Organic, cage free, vegetarian fed eggs (eat the WHOLE egg! Yolk too!)
4. Mushrooms


 What’s the Best Time of Day for Vitamin D?

 The best time of day to get sunlight exposure for vitamin D is noon. 

It’s essential to know and maintain healthy levels of vitamin d to protect against disease and disability later in life. For this reason, it’s important to get proper testing to know your levels of vitamin D.

Supplementation is critical especially here in the Midwest! As an adult woman I take 5,000 IUS a day.  I would encourage you to go to the doctor and get your vitamin D levels tested to see if you need a higher dosage! (simple blood test) When looking for a vitamin D supplement make sure it comes from a whole food source. I sell a wonderful brand that is organic, raw, vegetarian, and gluten-free! Please contact me if you would like to order. I will be placing an order this week! 712.790.5883 or Jackie@OptimumWellnessMN.com



www.draxe.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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