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Smoothie Hacks


Smoothie Tips and Tricks! 

 Always blend liquid ingredients first, followed by the remaining ingredients. This helps the ingredients blend together.

 Herbs add flavor and extra nutrition. Consider fresh parsley, basil, mint, or cilantro.  

 Trying added ground spices: cinnamon, ginger, or nutmeg! 

 Add cocoa powder to fruit smoothies for a chocolaty mix! 

 The zest of citrus fruits (oranges, lemons, limes, grapefruit) add a little flavor. 

 Nuts and seeds contain minerals, fiber, protein, and healthy fats. They can also help bulk up a smoothie. Add whole nuts, nut and seed butters, or nut milks instead of dairy. 

 Bananas, avocados, or mango make smoothies a bit creamier! 
Learn more tips and get new recipes at my Super Food Smoothies Made Simple Class @ The Pearson Lakes Art Center! CLICK HERE for more info.  


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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Uncomplicated Kitchen

Plan your meals and cook ahead of time each week. Store extra in freezer and pull out during the week for a fast meal. (Or let me do your meal prep for you!) 

Do not store herbs above stovetop; heat rises and herbs and spices will mold and go rancid quickly.

Simplify and keep kitchen organized and tidy so you will want to cook!


Throw out the microwave and replace with a toaster oven. (Read about the Dangers of Microwaves)


Homemade cooking instills love and positive energy into the food.


Eat family meals together when possible.


Clean out your refrigerator once a week before you grocery shop so you know what you have on hand. 


Keep junk food out of the house so you are not tempted! Out of sight, out of mind! 


Put a bowl of fruit on the counter so you can grab a healthy snack. 


Look for new recipes to try each week to give cooking some pizazz and excitement! (Find Clean Eating Recipes Here)


Cook with your children.  (Check out another recent blog post about Clean Eating for Kids) 


Plant a garden and shop at the Farmer’s Markets for fresh, local food.


Store food in glass containers instead of plastic. (I like the Pyrex Brand) 


Store raw nuts, seeds, gluten free flours in refrigerator or freezer to keep them from going rancid! 



*If you need more help organizing your kitchen I offer a Kitchen Cabinet Clean-Up Service: http://jackieamart.blogspot.com/2014/04/kitchen-cabinet-clean-up.html





 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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    Air It Out

    Opening up the windows can help get toxic air out and let fresh air in. Plants help detoxify the air by converting carbon dioxide into oxygen as well as eliminate many other harmful elements such as benzene and even formaldehyde from the air. For example NASA and ALCA did a study and found that English Ivy is good for removing benzene and Peace Lilies are great for removing formaldehyde. By using safe non-toxic cleaners and adding a few indoor plants you will be maintaining a much healthier household! 
    For more healthy living tips like this please follow me on Facebook! 



    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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    Quick Tip: Emotional Eating

    Once you know your specific patterns of emotional eating you can take small steps to redirect them. Do not keep a particularly tempting food in the house, so you would have to leave home after dinner to get a taste. If, for example, you really love ice cream, rather than having it sitting in the freezer calling your name, go OUT for ice cream! 


    *For more emotional eating tips check out my upcoming class on April 19th. Food is Fuel: Developing a Healthy Relationship with Food.  CLICK HERE for more information and to register. 


    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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    Where Do you Shop?

    If I could give one piece of health advice to everyone I love I’d ask them to shop in a place where they can get the best quality groceries and produce available. Changing my grocery store has been fundamental in changing my health for the better. Typical huge wholesale box stores and conventional supermarkets are stocked with so many bad chemicals and ingredients it can make your head spin.  (Hy-Vees, Fareways, Rainbow Foods, Lunds, Byerlys, Cub Foods, Wal-Mart, etc) 


    The top BIG FOOD companies have created so many foods that are full of anything but whole ingredients It’s cheaper for them to make these chemically made up fake foods than to use real whole and nutritious ingredients. Many of these chemicals and ingredients are banned in other countries but they still allow them here in the US. 

     Alternative health stores have been around forever, but in the recent past they have become more mainstream allowing someone to make an easy transition to healthier organic whole, packaged and convenience foods. I understand that some big name conventional grocery stores are making an effort to include more organic produce and organic convenience foods but, they still carry all the chemical laden foods too. This makes shopping there 10 times harder because unless you know the brand and trust it it means reading lots of labels and deciphering chemical names of ingredients. Even natural health food stores carry products I would not consume myself.  (Just because you shop at Whole Foods, Trader Joes, or a Food Coop does not mean you should buy all the products they sell) A natural food store in the Twin Cities where I used to work used canola oil (a top GMO food) in everything they made in the deli. This is why it is so important to do your own research or contact an educated professional for help. 

     If health food stores are not an option in your area I can help you navigate through the conventional stores to avoid the most toxic foods. I've done many large group and one-on-one tours with clients. I believe education is the best thing! You don't know, what you don't know, right? :-) Please contact me if you have more questions! 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.

    www.optimumwellnessmn.com
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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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