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Get Your Grub On


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.
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For the Grill


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.
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Bug Season


5-Minute Essential Oil Bug Spray Recipe

 This recipe uses essential oils, which are highly effective and doesn't use chemicals or toxins! This is what I mixed up for my BURST Boot Camp in the Park ladies to use in the mornings. 

 Homemade Bug Spray Ingredients

 30 drops geranium essential oil
30 drops citronella essential oil
20 drops lemon eucalyptus essential oil
20 drops lavender essential oil
10 drops rosemary essential oil
1 Tablespoon vodka or rubbing alcohol
1/2 cup Natural Witch Hazel
1/2 cup water (or vinegar)
1 teaspoon of vegetable glycerin (optional)

 Directions:

 Place essential oils in a glass spray bottle. Add vodka or alcohol and shake well to combine.
Pour in witch hazel and shake to combine.
Add 1/2 tsp vegetable glycerin if using. This is not necessary but helps everything stay combined.
Add water and shake again. Shake before each use as the oils and water will naturally separate some over time.
Store Bought Natural Insect Repellent Options:

 There are now also some good natural insect repellent options available to purchase if you don’t have all of the ingredients on hand or want a simpler solution! Some of the ones that I have personally tried and like are below. (These can also be found in my Amazon Store-just click on the links) 
Badger Essential Oil Insect Repellent: 
https://www.amazon.com/dp/B003FBPFJW/?ref=exp_loc_pl_optimumwellness&th=1

 Babyganics natural insect repellent (listed as safe for use on children) https://www.amazon.com/dp/B00HYV2GKA/?ref=exp_loc_pl_optimumwellness

 Herbal Armor (allergy tested)
https://www.amazon.com/dp/B007AJNRJ0/?ref=exp_loc_pl_optimumwellness




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.
Babyganics Badger Bug bites
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Non-Toxic Sunscreen


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 chemicals are 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.




Badger cancer detox
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S'more Goodness


S'mores are a 4th of July staple for most families! Here are a few things to use/add to make them a tad bit healthier! 

Organic dark chocolate bars: http://us.greenandblacks.com/organic-85-dark-cacao-bar.html

Grain-free graham crackers: http://powerhungry.com/2015/01/easy-paleo-graham-crackers-gluten-free-grain-free-almond-flour/

Refined sugar and artificial coloring-free marshmallows: http://www.healthy-holistic-living.com/healthy-marshmallows.html

Fruit: Bananas, strawberries, raspberries, blackberries, apples.

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.

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PB Banana Nice Cream


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.
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No More Frizzy Summer Hair


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! 


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.
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Smooth and Creamy in 5 Minutes



5 Minute Paleo Sorbet 

INGREDIENTS: (all organic if possible)

¾ cup regular coconut milk. (Don’t get the ‘light’ version as it will not work the same)
2.5 cups unsweetened frozen fruit (pineapple and mango work great)
5 drops liquid stevia

DIRECTIONS:

  1. Place coconut milk and frozen fruit into blender, and blend on high until frozen fruit is completely blended. Add in a little more coconut milk if mixture seems too thick.
  2. Add in 5 drops liquid stevia and blend once again until well mixed.

Notes:


Feel free to use any frozen fruit you want, just make sure it is unsweetened. Top with additional fruit, raw coconut shreds or any toppings of your choosing.


CLICK HERE for more clean eating recipes! 




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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Riding Solo

My road trip to Wyoming this last week alone was the furthest I've traveled in a car by myself. (I've only driven 5.5 hours before that) I was both excited and scared and when I got on the road was wondering, "what the hell am I doing?" LOL!   It was just me, the road, and my thoughts for 13 hours.  I was going to fly but opted to drive since gas prices are low. I only spent a total of $135 on gas! Heck yes!  A plane ticket would have been $500+.  

A part of me was fearful, yet I knew it would be a fun adventure out of my comfort zone which is why I decided to venture solo across the country! I had a few bumps in the road (my car's AC went out near Edgemont, South Dakota in 100 degree heat) but I managed to figure things out myself. It's not always easy going through life alone but once I looked within and mustered up some courage I realized I am capable of anything!  
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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Health-Conscious 4th of July Picnic Options




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.
4th of July BBQ fruit
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Jackie's Health Tip of the Week 6/26/16





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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Staying Hydrated When it's HOT





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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A Little DIY Action


DIY Bug Repellant 


What you Need: 

 Glass Spray Bottle (I picked this one up at Lakewinds Food Co-op in Richfield) 
2 Ounces of Alcohol or Witch Hazel (I just used something I had already in my cupboard) 
Distilled Water
Eucalyptus Citriodora Essential Oil (I used Veriditas Botanicals-a local organic essential oil company here in Minneapolis) 
*Pour 2 ounces of alcohol into the spray bottle. Next fill almost to the top with distilled water. Add 30-50 drops of oil. (The more you use the stronger it will be)  Gently shake to mix and BOOM! Natural, inexpensive, chemical-free bug spray that works! 


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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Do This to Burn Fat and Increase Lean Muscle

Warmer weather equals outdoor workouts! Come join us on Mondays for BURST Training in the park! Exercise and moving your body is a form of self love! Come for the energy and the environment! 


BURST  Exercise Outdoor Boot Camp 


Mondays starting May 2nd: 6:00-6:30 PM

$10 Drop-in Rate or $30 if you pre-pay for the whole month

First boot camp session is always FREE!


Location: Powderhorn Park- 3400 15th Ave. S Minneapolis, MN 55407


*High intensity, short duration work-out. 

*Shocks the body’s physiology into becoming a muscle-building, fat-burning machine!

* Spike your metabolism, produce HGH (human growth hormone) and build lean muscle that will keep your body burning fat for up to the following 48 hours!

*Other benefits include: increase muscle and energy, fat loss, improve heart and lung health, aid in elimination of toxins, improve libido, better sleep, fight depression, create better self-image, and manage blood sugar.



*All ages and fitness levels welcome!

*Plan on arriving at least 5 minutes early and bring a towel, water bottle, and mat. 

*Please CLICK HERE to RSVP. 



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.
boot camp BURST cardio
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Chill

I've been enjoying a few days off. It has been nice not having to wake up and rush out the door! I have always been an overachiever and push myself to the limits! Some days I feel like I do not breathe! LOL! So much to do and so little time. My bucket list and goals are massive and I have really high expectations. I'm sure many of you can relate! 

CHILL seems like a fitting word today. I'm doing my laundry, cleaning a little, heading out for a run, going to the gym, and then scheduled an hour massage! Finally using the gift card I recieved  2 years ago.... Can you tell I usually never relax? ;-)  This break is very much needed for my sanity! Summer has been nuts and I am feeling lighter and more centered knowing I do not HAVE to do anything today! The reality is we DO have a choice. I am busy because I choose to be. I work all the time because I choose to. I exercise because I choose to. I eat healthy because I choose to. Every decision is ours. Let me repeat that. EVERY decision is ours. Take control of your choices-Take back control of your life! You will much happier! Trust me! :-) 

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.


www.optimumwellnessmn.com
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Bug Bites-Natural Itch Relief!

Ditch the Itch Naturally-

For bug bites: Dab on white vinegar to stop the itch. Essential oils of lavender, tea tree, and chamomile soothe inflammation and itching as well as swelling from bites. 

Use this mixture for bites, stings, and summertime skin irritations:

3 drops lavender essential oil
3 drops peppermint or tea tree essential oils
3 drops German chamomile essential oils
3 drops helichrysum essential oils
1 ounce calendula-infused oil

Essential oils can be purchased at any food cooperative!! Whole Foods, The Wedge, Fresh and Natural Foods, The Seward Co-op, Lakewinds, and etc!



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.
Bug bites chamomile essential oils
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