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.
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.
Many people try using creams, prescriptions, and harsh chemical face cleansers to get rid of acne. The solution is inward! Here are a Few Suggestions:
Acne and Candida go hand in hand. Candida is a bad yeast and bacteria that grows in the body. You can develop it from using antibiotics, birth control pills, excess sugar in the diet, and drinking chlorinated water. Any type of skin condition stems from body toxicity, stress, hormonal imbalances, and nutrient deficiencies. Try removing all sugar from your diet. Use Stevia instead or raw local honey. Limit grain intake- especially gluten because it causes inflammation in gut. Eczema is really gut inflammation!! Lower your fruit intake-berries and green apples have the lowest sugar content. Avoid hydrogenated oils- switch to extra-virgin, cold pressed organic coconut oil. (has anti-microbial properties- kills off the bacteria) Dairy products also cause allergic reactions and can worsen the condition. Foods to eat:
Foods high in fiber-chia seeds, flax seeds, almonds and other nuts, veggies. This will help balance out your blood sugar levels. Consume more protein- organic chicken, turkey, organic eggs, grass fed beef, sprouted vegan protein (ask me about this), wild caught fish.
Supplements and More:
Probiotics- puts good bacteria in the gut, helps immune system, at least 50 billion IUS daily.
Zinc- will repair gut lining- 50 mg/day.
Antioxidants- elderberry extract- put in smoothies
Candida Cleanse
Fish Oil (Omega 3's)- helps with inflammation; aids in healing.
Face wash-use one containing tea tree oil, willow bark, aloe; kills bacteria and moisturizes.
Questions or need more help or advice? Please contact me. 712.790.5883 or Jackie@OptimumWellnessMN.com
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.
It's that time of year again- We need extra Vitamin D this time of year due to limited sun especially here in the Midwest. I keep my immune system up to par with clean eating, exercise, chiropractic care (studies show people who get regular chiro care have 200% stronger immune systems) drinking water, supplements, extra sleep, and etc!
Plus the holidays are packed with sugar that weakens immune function, causes inflammation, and feeds cancer cells. And of course stress from family, Christmas, Thanksgiving, shopping, credit card debt, holiday parties, and snowy weather add to it also!!
Here are a few other immune boosters to help keep you healthy this holiday season- Elderberry-Best taken in a supplement form. Contains Vitamin C. Garlic-Put garlic in EVERYTHING! Green Tea- drinking daily can also help lower stress and relax because it contains L-Theanine (amino acid that helps with mood) Probiotics- best taken in supplement form (ask me) Vitamins C, D, and E- nuts, seeds, fish, peppers, citrus fruits, eggs (eat the yolk!), spinach, broccoli, kiwi, mangoes, tomatoes. Zinc- eat more foods such as: lamb, grass-fed beef, scallops, sesame seeds, pumpkin seeds, turkey, peas. 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.
Commonly known as “friendly or good bacteria,” probiotics have become widely popular!! One of the most frequently asked for supplements of customers that come into our store are probiotics. Everyone has taken antibiotics at any time in their life even when young has experienced disturbed intestinal balance and will benefit from taking probiotics. Antibiotics kill the good bacteria as well as the harmful ones. The longer you use antibiotics, the greater the damage to the intestinal flora. Symptoms include: indigestion, acid reflux, bloating, constipation, and cramps. Skin problems such as acne, eczema, or psoriasis are also a reflection of intestinal health.
Our bodies are made up of around 27 feet of intestines. Seventy percent of our immune cells are located here. Probiotics populate throughout our intestines and help with digestion, manufacture B vitamins that relate directly to our energy levels. They also strengthen our immune systems and make us less susceptible to colds, flu, and super bugs!!
You can increase the beneficial bacteria in your body by limiting your sugar intake because it feeds intestinal yeast, washing your hands, get regular exercise and sleep to strengthen your immune system, and by eating a daily cup of yogurt, drinking Kombucha, or eating any fermented foods such as: kefir, sauerkraut, tempeh, miso, kimchi, natto, and etc.
I take the Raw Probiotics for Women from Garden of Life. They contain 85 billion live cultures and are food based!! If you have any questions about probiotics please don’t hesitate to ask me!!
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!
