Showing posts with label sick. Show all posts

Not Feeling Motivated?


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.




diet exercise health
Share:

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.
clean eating cold eat clean
Share:

Sick? Can I Still Exercise?


It's that time of year again... We get run down due to holiday stress, parties, sweet sugary treats, breathing indoor air, and the snow and cold temperatures make it harder to stay motivated to get out and get moving. All this taxes our immune system.  Sick? Here are some guidelines to follow regarding exercise. 

 If your symptoms are above your neck, it’s usually OK to exercise at a lower intensity than you are used to. This includes symptoms such as:
  • Runny nose
  • Nasal congestion
  • Sneezing
  • Sore throat
  • Headache
If you have enough energy to tolerate it, increasing your body temperature by sweating from exercise will actually help to kill many viruses. 
The key to exercising when you’re sick is to do so carefully. Over-exercising will place more stress on your body, which can suppress your immune system, so keep the intensity of your workouts to a moderate level if you're sick; just go for a brisk walk or tone down your regular workout.


 It’s generally advised that you AVOID exercise if you have symptoms that are "below your neck," such as:
  • Fever
  • Coughing or chest congestion
  • Fatigue
  • Widespread body and muscle aches
  • Vomiting, upset stomach and/or stomach cramps
No matter what your symptoms, be sure to listen to your body. If you don’t feel up to it, and need rest, then take some time off!! 
I cannot stress enough that if you don’t feel well, do not do your full, normal exercise routine because it can stress your immune system more and prolong your illness!
High-intensity exercise should be avoided when you’re sick, because any kind of intensive exercise boosts production of cortisol, a stress hormone which inhibits the activity of natural killer cells—a type of white blood cell that attacks and rids your body of viral agents.
www.mercola.com


Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, 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.

www.optimumwellnessmn.com
colds cortisol exercise
Share:

Alkalize Your Diet-Restore Your Health

Too Much Acid in Your Body Can Cause Health Problems!

Most people do not feel any where near as good as they could. The vast majority of people believe that their lack of energy and health is just part of the aging process.

The funny thing is, so many people have nagging health problems. They don't have a clue. And that really makes sense when you consider the types of foods they are eating day-to-day, and the dangerous, often toxic, medications they have used throughout life.

For many years mainstream medicine ignored the role that diet can play in both health and disease. More recently it began emphasizing the need to eat healthier foods to keep illness at bay.


One of the most exciting discoveries has been the effect some foods have on the body’s acid-alkaline pH levels when digested.

Regardless of how much you work out and try to eat right, if you cannot balance the acids in your body, you will never feel as good as you’d like to be.


The problem is, on a whole, the average western diet is acid-producing. And when acidic wastes accumulate, they can cause organs to malfunction and break down.
This creates a breeding ground for various forms of chronic illness that are now experienced by more than half the population.

If you often feel tired, it is a safe bet that you are overly acidic. The solution is to counter acidity with alkaline foods!!!

**pH Testing is one of the services I offer at my office. It's a simple saliva test. Only $10. Contact me for more details!

Here is a great chart that shows which foods are more alkaline and the acid foods to avoid:

http://www.energiseforlife.com/acid-alkaline-food-chart.pdf


Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.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.


acid reflux alkaline body
Share:
Subscribe to: Posts (Atom)