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.
Who else is loving this sunny, warm weather!! With the rising temps and sunshine I wanted to touch a bit on sunscreens. One of my friends got a sunburn this past weekend when he was out riding his bike. Did you know that skin cancer is actually linked to the chemicals in the sunscreens?!?! Here are some of the chemicals you want to avoid and what they do to the body. There are plenty of natural/organic options available! See below for one of my favorites! We are bombarded by toxins on a daily basis and what you put on your skin is directly absorbed into your bloodstream. Chemical sunscreens use one or more chemicals including: oxybenzone, avobenzone, octisalate, octocrylene, homosalate and octinoxate.
These chemicalsare endocrine disruptors, estrogenic and may interfere with thyroid and other hormone processes in the body! The most common sunscreen chemical, Oxybenzone, was found in 96% of the population by a recent study by the Center for Disease Control and Prevention. This is especially alarming since oxybenzone is considered an endocrine disruptor,can reduce sperm count in men and may contribute to endometriosis in women! Of the 1,400+ sunscreens tested by the Environmental Working Group (EWG), only 5% met their safety standards and over 40% were listed as potentially contributing to skin cancer! Spray sunscreens have become increasingly popular in recent years, but have additional dangers, especially if inhaled. Consumer Reports warns that spray sunscreens should not be used on children and that adults should exercise caution and make sure not to use on the face or inhale them! Safe, clean option: I use this- https://www.amazon.com/dp/B0012ZMBDQ/?ref=exp_loc_pl_optimumwellness&th=1
I created an Amazon Store where you can purchase items I recommend in order to live a toxin-free, holistic, healthy, lifestyle all in one place! If you have questions at all please reach out and we can find some options that are best for you and your whole family! CLICK HERE to view my recommendations.
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.
FALL HARVEST ROASTED PEAR AND KALE SALAD (Serves 6) INGREDIENTS: (all organic if possible) 2 cups of baby kale or other favorite dark leafy green 2 pears 2 tablespoons shallot, minced 1 tablespoon Dijon mustard 3 tablespoons apple cider vinegar (Braggs) 4 tablespoons extra virgin olive oil 1 tablespoon flax seed oil (or add more olive oil in place) 1/2 cup walnuts, toasted and coarsely chopped 1/2 cup dried cranberries (no sugar added) Sea Salt and pepper to taste
DIRECTIONS: Preheat oven to 400 degrees. Wash the pears and cut in half. Remove the core and seeds by using a spoon to scoop out the middle. Slice the pears into thin strips and place on a parchment lined baking sheet. Bake for 20-25 minutes until they begin to soften, then remove from oven and cool. Whisk the shallot, Dijon and apple cider vinegar together in a bowl. Slowly add in the oils while stirring vigorously. Season with sea salt and pepper. Place greens in a bowl and toss with dressing. Greens can sit with the dressing overnight, or add the roasted pears, cranberries and walnuts and serve immediately. 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. www.OptimumWellnessMN.com
Cinnamon, nutmeg and Manuka honey are antiseptic, antibacterial powerhouses for acne with many healing properties! Cinnamon brings blood and oxygen to the surface to open pores and dries out trouble areas. Nutmeg helps soothe pain and inflammation, while removing blackheads. Honey nourishes skin cells while reducing the appearance of scars and fine lines. Try my recipe below! Acne Face Mask Ingredients: (all organic if possible) 2 Tbsp. Manuka Honey Ground Cinnamon Ground Nutmeg
Directions: Combine ingredients by mixing enough cinnamon and nutmeg to make a paste. Dab onto zits or problem areas.Leave on for 15-20 minutes, or overnight. To leave on overnight – cover with a tiny piece of plastic wrap and remove in the morning. Gently remove by rinsing with lukewarm water.
CLICK HERE to follow me on Facebook for more tips like this! 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. www.OptimumWellnessMN.com
Nut butters: Almond, peanut, cashew, macadamia, etc. Even more protein and fiber: Chopped nuts and seeds!
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.
Non-dairy ice cream! I'm a little bit of a peanut butter junkie so wanted to share this with you! Just remember to freeze the bananas ahead of time. Serve at your next BBQ or gathering! No need to hit up the local Dairy Queen!
PEANUT BUTTER BANANA NICE CREAM INGREDIENTS: (all organic if possible) 3 Large frozen bananas 3 Tablespoons natural peanut butter (Ingredients should just be peanuts and sea salt!) 1 Teaspoon vanilla extract ½ Teaspoon ground cinnamon Peanuts, for topping DIRECTIONS:
Cut the bananas into small chunks and freeze until solid. Add the frozen bananas, peanut butter, vanilla, and ground cinnamon into your blender and process until smooth and creamy. Serve immediately topped with additional peanut butter and crushed, peanuts.
CLICK HERE for more Clean Eating Recipes like this!
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.
Noticed this pasta at the grocery store! This is NOT a way I would recommend getting your greens in! The pasta is "enriched" wheat noodles with dried spinach, zucchini, broccoli, parsley, and kale. You are better off adding those greens to a smoothie or chop the real deal up and add to your pasta! Here are some other ways to get your daily dose of greens in: -Add spinach to your egg bake, egg muffins, or toss into your morning green smoothie! -Make "zoodles" with zucchini using a vegetable spirilizer. -Steam broccoli and top with a little olive oil, lemon pepper and sea salt. Serve as a side dish with your protein at dinner-time. -Whip up some kale chips. -Juice your greens using a juicer. - Use spinach instead of lettuce as a topping in your sandwiches or wraps. - Make a big salad for lunch using all of the green veggies mentioned above. -Broccoli is used in my famous Detox Salad:
Yield: 10 cups (lots for the whole week!!)
Ingredients:
2 heads broccoli (1 bunch), stems removed
1 head cauliflower, stems removed
2.5 cups shredded carrots
1/2 cup sunflower seeds
1 cup currants
1/2 cup finely chopped fresh parsley
1/2 cup raisins
4-6 tbsp. fresh lemon juice, to taste
kosher salt, pepper to taste (1/4-1/2 tsp. salt and lots of pepper)
kelp granules to taste
Directions:
1. In a food processor (or chop by hand) process the broccoli (no stems) until fine. Add into large bowl.
2. Now process the cauliflower (no stems) until fine and add into bowl. Do the same with the carrots.
3. Stir in the sunflower seeds, currants, raisins, and parsley. Add lemon juice and seasonings to taste. (You can always add in broccoli sprouts as well!)
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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.
I have naturally wavy hair and when the humidity is through the roof it can get out of control! Tame that frizz with my quick tips! When you have a few extra minutes before your shower, scoop out some coconut oil and warm it in your hands. Apply directly to dry hair, put on a shower cap, and then wrap your head in a towel for 15-20 minutes. Shampoo and condition hair as normal. Avoid products with alcohol because it can dry out hair. Try not to shampoo daily so your hair doesn't get stripped of its natural oils. Make a rinse with equal parts apple cider vinegar and water. After you shampoo, rinse hair with the vinegar mixture. Apply a small amount of coconut oil to hands or to a wide-toothed comb and gently apply to hair. Don't use too much or it will look oily. I also like to use a few drops of Vika's Essentials Organic Argan Nut Oil on my hair to tame frizz. This oil can also be used to moisturize your skin and cuticles!
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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.
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.
Easter time always makes me think of eggs! These were a hit at my co-op class last month about snacks! Quick and easy to make and packed full of protein and healthy fats! The avocado is a much better alternative than using traditional mayonnaise and the hot sauce kicks it up a notch! Try them and let me know what you think!
GUACAMOLE DEVILED EGGS
Ingredients:(all organic if possible)
4 eggs, hard-boiled
1 avocado
2 tsp hot sauce
1 tsp lemon juice
Sea salt (optional)
Freshly ground black pepper
Directions:
Peel hard-boiled eggs and cut in half length-wise. Spoon out yolks into a small bowl.
Mash yolks with avocado, hot sauce and lemon juice. Season with sea salt and freshly ground black pepper to taste.
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.
Holistic Nutritionist, Life Coach, Motivational Speaker & Fitness Instructor
My Mission
EDUCATING while offering a positive support system. I measure success by the number of lives I’ve positively impacted! The road to health always begins with self-love!
