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Jackie's Health Tip of the Week 3/5/17



Stay Hydrated!


Sugar cravings often arise because of dehydration. When you feel a craving, first drink a few glasses of water. A good health habit is to start your day by drinking water and having a smoothie for breakfast. This practice will hydrate your system, give your body easily digestible nutrients, and set you up for healthy eating for the rest of the day. Look to incorporate at least half your body weight in ounces of water into your daily regime. 




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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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Jackie's Health Tip of the Week 11/20/16


Strengthen your immune system with these simple steps! 

 1. Get enough sleep: Go to bed before midnight. (Ideally at 10 PM if you wake up at 6 AM) Going to bed early provides the opportunity for melatonin levels to rise (supports immune system) and cortisol levels to decrease (hinders immune system), allowing for a restful, deep sleep and optimal immune function. Tips for improving your sleep: http://jackieamart.blogspot.com/2015/07/not-getting-enough-zzzzs.html

 2. Eat fresh, nutrient-dense, whole foods: Vitamins A, C, D3 and zinc are needed for immune function. Eating a wide variety of foods and nutrients is ideal so your body gets all the essentials it needs! 

 3. Add garlic and ginger to your meals: These are both immune supportive and anti-viral, antibacterial, and antifungal.  Do not consume refined sugar because this depresses the immune system and causes inflammation in the body. 

 4. Stay hydrated: Drink plenty of filtered water, herbal teas, and broths to help your kidneys eliminate waste and keep your bowel movements regular! 

 5. Move your body: Exercise keeps your blood and lymph moving and increases your ability to respond to stress. 

 6. Get your vitamin D3 levels checked: Adults should be taking 5,000 IU's daily if you live in the northern states due to decreased sun exposure during the winter months. Importance of Vitamin D3 and your health: http://jackieamart.blogspot.com/2013/09/vitamin-d-sunshine-mega-vitamin.html

 7. Probiotics: Gut flora affects the immune system.  Take a whole food supplement that contains both prebiotics and probiotics or increase your consumption of fermented foods and beverages  (sauerkraut, kimchi. kombucha, kefir, yogurt, etc) Learn more about probiotics: http://jackieamart.blogspot.com/2011/08/probiotics-do-you-need-them-how-is-your.html





 CLICK HERE to check out my next 5 Day Self Love Online Boot Camp in December to stay on track with your health and wellness goals this holiday season!






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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Hot Weather Exercise Safety Tips

By Kathryn Marcinak HHP, BA, C-PT

To keep yourself cool and safe during hot-weather exercise, follow these basic precautions.


•Slow Down
◦Decrease the length and intensity of the workouts until your body adapts to the heat.


•Hydrate
◦Before Exercise: Make sure to drink 2-3 cups of water within the 2 hours before your workout. Weigh yourself immediately before you begin your workout.
◦During Exercise: Drink 1 cup of water every 15 minutes.
◦After Exercise: Weigh yourself immediately after you finish your workout. Drink 2-3 cups of water for each pound lost during exercise.



•Dress Appropriately
◦Use lightweight, loose fitting clothing to promote sweat evaporation to cool the body more efficiently. Also, avoid dark colors, which can absorb the heat.


•Avoid Midday Workouts
◦Exercise in the morning and evening when its likely to be cooler outdoors


•Sunscreen


•Backup Plan
◦If the heat or humidity is excessive, workout indoors.

Regular physical activity is of the utmost importance to optimal health, however don’t let hot-weather workouts put you at risk. Be on the outlook for heat-related illnesses. Signs & Symptoms include:

•Weakness
•Headache
•Dizziness
•Muscle Cramps
•Nausea
•Vomiting
•Rapid Heartbeat

If you experience any of these symptoms, stop exercising and get out of the heat immediately. Drink water, and wet and fan your skin.

Important: If one doesn’t feel better within 60 minutes, contact a doctor immediately.

Resources:

1. Tips for preventing heat-related illness. Centers for Disease Control and Prevention. http://www.bt.cdc.gov/disasters/extremeheat/heattips.asp. Accessed March 2, 2009.

2. Frequently asked questions about extreme heat. Centers for Disease Control and Prevention. http://www.bt.cdc.gov/disasters/extremeheat/faq.asp. Accessed March 2, 2009.

3. Baker LB, et al. Exercising in the heat and sun. President's Council on Physical Fitness and Sports. http://www.fitness.gov/publications/digests/digest-june2007.pdf. Accessed March 2, 2009.
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