One simple way to increase your intake of fruits and vegetables is to incorporate smoothies into your diet. Making a smoothie every morning as part of a daily routine can dramatically improve your health! Smoothies are blended drinks that combine leafy greens with fruits, veggies and healthy fats, such as almonds, hemp seeds, flax and coconut. Popular leafy greens include spinach, kale, rainbow or Swiss chard, mint, parsley and collard greens. I prefer to use all fresh, raw ingredients, but using frozen fruit creates a thicker, ice cream-like texture!
Health Benefits of Smoothies:
*Provide you with the full spectrum of nature's bio-available vitamins, nutrients, and antioxidants
*Give you plenty of natural fiber to ensure excellent digestion
*Increase energy
*Elevate mood
*Help empower your immune system to protect you from illness
Take my challenge! Drink one smoothie for 14 days total in April and I guarantee you will see and feel the difference!
I have created a Smoothies Made Simple E-book which includes 30 of my favorite smoothie recipes that are gluten, soy, and dairy-free!
All you have to do to participate is to purchase the E-book on my website. Click below and scroll down on the page!
I would love to hear some testimonials after you finish your challenge! You can even post photos and comments on my Facebook Page throughout the entire 14 days. Each person who completes the smoothie challenge and writes a testimonial will be rewarded with a GENEROUS gift! You must post comments, pictures, and a testimonial in order to qualify for the gift!
Need some accountability? Forward this to a friend and complete the challenge together!
Testimonials From Past Smoothie Challenge:
"Thanks for creating the smoothie challenge Jackie! It was a simple way to hold myself accountable to eat more fruits and veggies. I definitely have felt less lethargic over the past two weeks. My energy levels are high and I feel better mentally (focus levels and attitude). The smoothie recipes taste great and I'll continue to use them. Thanks for the support throughout!"
"I participated in the 14-day smoothie challenge and I was very surprised at how tasty and filling the smoothies were. One of the benefits was able to get several servings of fruits and vegetables in 1 smoothie. Also added protein. I tried new ingredients that I had never used before and combinations of foods together such as in the Almond butter and Jelly smoothie. Red grapes, fresh spinach, banana and almond butter together. Delicious! I was putting fresh, healthy and organic ingredients in my body and made me feel great. Loved participating in the challenge and will definitely add smoothies as part of a healthy lifestyle!"
-Annette Netsch
*Challenge ends on 4/30/21. You must consume 14 smoothies the month of April!
Copyright, 2021, 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.
ROASTED BEET HUMMUS (Serves 6)
INGREDIENTS: (all organic if possible)
1 small roasted beet
1 15-oz. can cooked chickpeas (mostly drained // 1 can yields ~1 3/4 cup)
1/2 large lemon (juiced)
1 pinch sea salt and black pepper
2 large cloves garlic (minced)
2 heaping Tbsp tahini
1/4 cup extra-virgin olive oil
DIRECTIONS:
- Roast the beet in oven.
- Once your beet is cooled and peeled, quarter it and place it in your food processor. Blend until only small bits remain.
- Add remaining ingredients except for olive oil and blend until smooth.
- Drizzle in olive oil as the hummus is mixing.
- Taste and adjust seasonings as needed, adding more salt, lemon juice, or olive oil if needed. If it’s too thick, add a bit of water. Will keep in the fridge for up to a week.
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.
MARINATED GRILLED VEGETABLES
INGREDIENTS: (all organic if possible)
1 medium zucchini - sliced into bite sized pieces
1 red onion - sliced into rings
1 bell pepper - top and seeds removed and sliced into strips
1 cup mushrooms - halved
1 cup cherry or grape tomatoes
1/2 eggplant - sliced into bite sized pieces
For the marinade:
1/4 cup extra virgin olive oil
2 tbsp balsamic vinegar
1 tsp garlic powder
1 tsp dried basil
Juice of 1 lemon
1/2 tsp sea salt
1/2 tsp black pepper
DIRECTIONS:
Chop up all of the vegetables and place them in a large zip-lock bag.
Mix the marinade ingredients in a bowl. Pour over the vegetables. Place in fridge to marinate for at least 30 minutes.
Heat up your grill to a high direct heat.
Place vegetables on a grilling pan. If you don't have a grilling pan you can use a baking pan or sheet. A pan helps to prevent the veggies from falling through the grill.
Place pan over high direct heat to cook, about 5-6 minutes per side.You want the veggies to get a nice char from the grill, but pull them off before they get too soft.
CLICK HERE for more clean eating recipes!
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.
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!
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.
Sometimes when we're down we just need to know that we are valid in our feelings but also valid in our lives. It can be hard to see our reality and the positivity in our lives when we're feeling our lowest.
Stashing happy things nearby can help remind us of the good things, even when we don't feel them!
Pictures of things you love: Keeping pictures, physical or digital, of happy things close by can be an easy reminder of the life and love you have. These can be of family, friends, your pets, other people's pets, or even memes that make you smile. Develop an archive of happiness!
Kind words: In college, I kept a collection of positive affirmations on post-its stuck to my mirror. They reminded me that "I'm a beautiful" and "I am loved." It's cheesy, but sometimes we just need to hear those things to feel worthy. This can also come from a friend. Reach out to someone who can give you those kind words when you need them!
Journal: Journals get a bad rap for being flippant diaries, but I think they are a great way to express yourself and also get organized. Keep a journal as a place to vent your frustrations, catalog your accomplishments, or even keep a to-do or ta-da list! A journal is your place to write or draw or explode however you want without any judgment.
We all have bad days. There are depression slumps and anxiety pits that can be debilitating!
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.
Instead of creating endless "To-Do" lists and feeling bad about yourself if you are not able to complete all the tasks, opt for a "Ta-Da" list!
Every Friday make a list of things you have accomplished during the week, you are proud of, thankful for, and want to celebrate! This will shift your mindset and you will feel a better sense of self-worth! It will propel you forward and allow you to see your progress! Sometimes we forget about the small things during the week! Celebrate ALL the wins!!
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.
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.
I had a bag of clothes sitting in the bottom of my closet since March I've been meaning to take to the dry cleaners. Last week I finally buckled down and dropped them off at Mulberry's! Mulberry's is a non-toxic, chemical-free company here in Minneapolis I have used a few times before. Many people do not realize the dangers of conventional dry cleaning.
The solvent that most dry cleaners rely on –the source of that sweet, heady smell that hits you the second you enter the cleaners - is a chemical known as perchloroethylene or PERC. It's the same solvent used in paint strippers and spot removers, and while it's great at lifting stains, it could be damaging your health!
PERC lingers in recently dry-cleaned clothing and slowly escape into household air. Studies have shown that chronic exposure to small amounts of PERC can lead to headaches, difficulties with color vision, and impaired motor skills. People who work with this chemical have a greater risk of developing certain cancers, and women working at dry-cleaning facilities have higher rates of menstrual problems and spontaneous abortions. In animals, PERC has been linked to kidney and liver cancer. Pretty scary stuff!
I encourage you to scope out a "greener" cleaner in the area where you live! Questions? Please ask!
Sources:
https://drycleancoalition.org/chemicals/chemicalsusedindrycleaningoperations.pdf
https://www.osha.gov/SLTC/drycleaning/
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.
