Life at its Best: health

Showing posts with label health. Show all posts

3 Reason Why You Aren't Feeling Well:

1. Fatigue: This could be a type of hangover-affect from not enough self-care: less than ideal diet, not enough sleep, water, downtime, too much sugar, alcohol, caffeine, or etc.

2. Reaction: Someone was rude to you, you received a negative email or social media comment, horrible traffic, your spouse set you off before you walked out the door...

3. Ruminating: On the past, mistakes, negative thoughts and self-talk. You are letting doubt stop you. Acknowledge them, forgive yourself, and level up so you can grow!

How to Fix It:

Move your body! Change your physical location: go to the gym and exercise, take a quick walk outside, head to a local coffee shop or library.

Set an intention for the next hour-one thing you can do for a "win" to make you feel better. Examples: Complete one item on your to-do list, send a positive, encouraging text to someone who has helped you, make a list of gratitudes, sign-up for a personal development or fun social event, watch a funny YouTube video, take a long shower, meditate, drink some green juice or a nutritious smoothie!

Listen to a positive audio-book or podcast! A few of my favorites: The School of Greatness, Earn Your Happy, The Ziglar Show, The Tony Robbins Podcast, Joyce Meyer, Achieve Your Goals with Hal Elrod, The Confidence Podcast, Body Kindness.

Take ACTION! What are FIVE things you could do TODAY to propel you forward?

Reach out to a trusted friend or family member for some support!

*I am here if you need to talk or are looking for a life coach to get you back on track and loving life again! Please CONTACT ME if you could use a positive cheerleader.

Copyright, 2020, 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

ROASTED GARLIC CELERY ROOT MASH (Makes 4-6 Servings)

INGREDIENTS: (all organic if possible)

1 garlic head
1 teaspoon organic olive oil
1 large cauliflower head cut into florets
1 celery root peeled and cubed
4 tablespoons ghee
sea salt to taste
fresh ground pepper to taste

INSTRUCTIONS:

Preheat oven to 400 degrees.
Slice top off of garlic head. Drizzle with olive oil, sprinkle with sea salt and wrap in foil. Roast until soft and caramelized, about 35 minutes.
Place cauliflower and celery root in pot, cover with water, and add large pinch of salt. Bring to boil, reduce heat, and simmer until vegetables are tender, about 15 - 20 minutes.
Drain vegetables and add to food processor with a few cloves of roasted garlic, ghee, salt and pepper. Pulse until combined. Add more garlic to taste. Process to desired consistency.

*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!

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 Halloween!

Head--lettuce leaves, sliced olives, veggie dip in a small bowl
Body--celery, baby carrots, bell pepper, mushrooms, cherry or grape tomatoes, cauliflower, broccoli, cucumbers

Arrange the veggies on a platter in the shape of a skeleton, top with an appropriate sized bowl of veggie dip for the head!

*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!

www.OptimumWellnessMN.com

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:

https://www.amazon.com/dp/B00PVC50J8/?ref=exp_loc_pl_optimumwellness&th=1)

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!

www.OptimumWellnessMN.com

I know I always write and talk about showing gratitude and being thankful but after traveling this past week I realize I take so many things for granted!! My own bed, easy access to fresh, organic food/green juice and filtered water, quiet house, nature out my front door, a car (I had to take a cab most places- made me feel trapped!) And I am typing this as I sit at the Cincinnati Airport since my flight has been delayed....

Overall, I am tired, grumpy and just want to go home but I'm CHOOSING to make the most of my down-time here and reminiscing about everything I enjoyed about my paid work trip! I was able to spend two more days here exploring after the health and wellness festival I worked for a natural company I do promotions for. I haven't had the opportunity to travel much so saying yes was a no-brainer to venture off to a new place I'd never been!

Always remember: Complaining is being at war against something that has already happened!

Try to go one day without complaining even once and see how your day turns around!

*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

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.

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

Sometimes life takes us back to the very place where we need to look at our challenges in the face in order to heal. Our environments need to change to make progress in our lives. The environment could be our mind, our surroundings, our diet, living situation, friend's circle, or etc. You MUST work on your environment or life will stay the same. One change every day can lead to so much more!

www.OptimumWellnessMN.com

If you can’t pronounce it, you probably don’t want to put it in your body. You were meant to eat simple foods: spinach, carrots, apple instead of monohydroxsodium aspartate (I just made that up). If it sounds like a chemical, it probably is and does not belong in your body.

High-fructose corn syrup: Corn and syrup are two easily pronounced, natural sounding words can’t be that bad, right? In fact, many believe HCFS is the most significant factor in the rising rates of obesity and type 2 diabetes in the United States. HCFS is an artificial sweetener derived from corn. It is highly processed, and contains high levels of fructose, which may result in liver damage, and it rapidly raises blood sugar. Recently, the Corn Refiners Association, have pushed to be able to label HCFS merely as “corn sugar.” If you see this on a label, it’s just HCFS trying to sound more natural. Remember though that agave has more fructose though than HFCS! Check ingredient labels and avoid “health” or raw foods that contain agave, which is certainly not a health food you want to be ingesting.

Sugar: A label may come straight out and say it contains sugar, or it may use all kinds of clever names including sucrose, fructose, glucose solids, barley malt, corn syrup solids, dehydrated cane juice, cane juice, refiners syrup, maltodextrin, caramel, fruit juice, dextrose, and many others.

Artificial sweeteners: These are chemicals, some of which are neurotoxic. Look for names like aspartame, NutraSweet, sucralose, Equal, Splenda, saccharin, acesulfame-K, acesulfame potassium, and neotame.

Monosodium glutamate: Another neurotoxin, monosodium glutamate or MSG is added as a flavor enhancer. Avoid it at all costs, or anything containing free glutamate. It may also appear on labels as hydrolyzed protein, glutamic acid, glutamate, monopotassium glutamate, calcium glutamate, yeast extract, autolyzed yeast, textured protein, soy protein, whey protein, calcium caseinate, and sodium caseinate.

Artificial anything: Simply put, these are chemicals. Avoid foods that call out artificial colors or flavors. It may also be listed as “(color) dye # (number).”

Trans fats: According to the American Heart Association, no amount of trans fats are considered safe. This processed ingredient is associated with raising LDL (bad) cholesterol and increased risk of heart disease and diabetes. Avoid any ingredients listed as hydrogenated or partially hydrogenated, as well.

Sodium nitrate or nitrite: Nitrates and nitrites may increase risk of pancreatic cancer, according to the National Institute of Health. Nitrates are found in processed meats.

**Want to learn more? Please contact me to schedule a wellness session or grocery store tour at the local store where you shop! 712.790.5883 or Jackie@OptimumWellnessMN.com

www.OptimumWellnessMN.com

I created a private Facebook group to reach and impact the people who would like to learn more about improving their health and their life! A big part of living your best life is fueling your mind and body, eliminating toxins, exercising, getting adequate sleep, and being a part of a community! Each week I will be posting videos and information in my group to help empower you to make the best choices for your health. If you have topics you would like me to cover please let me know! CLICK HERE to request to join my Wellness Warriors group!

www.OptimumWellnessMN.com

QUICK SOUTHWESTERN GRILLED CHICKEN (Makes 4 Servings)

INGREDIENTS: (all organic if possible)

1 pound boneless skinless chicken breast cutlets
2 tablespoons extra virgin olive oil
1 1/2 teaspoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Sea salt and pepper to taste

DIRECTIONS:

Place all ingredients in a large glass container and refrigerate for at least 2 hours or preferable overnight.

Heat grill or cast iron skillet over medium high heat. Add the chicken and cook 4-5 minutes per side or until the chicken is cooked through.

CLICK HERE for more clean eating recipes!

www.OptimumWellnessMN.com

FREE Boot Camp in the Park class!

(Local Iowa residents only)

Come try out my early morning boot camp in Graettinger, Iowa! Your first class is on me!

Mondays and Wednesdays

5:45-6:15 AM

Citizens Memorial Park

Please CONTACT ME with questions: 712.790.5883 or Jackie@OptimumWellnessMN.com

Offer Expires:

6/30/2018

www.OptimumWellnessMN.com

Life at its Best

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Mashed Potato Alternative

Veggie Skeleton

My Afternoon Snack

At War

Brighten Up Your Skin

Chefs in Training

Your Environment

Ingredients to Watch Out For

Wellness Warriors

For the Grill

June Fitness Class Giveaway

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