Something fun for Halloween!
Head--lettuce leaves, sliced olives, veggie dip in a small bowl
Body--celery, baby carrots, bell pepper, mushrooms, cherry or grape tomatoes, cauliflower, broccoli, cucumbers
Arrange the veggies on a platter in the shape of a skeleton, top with an appropriate sized bowl of veggie dip for the head!
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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.
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!!)
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
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.
Thanksgiving Day: Green Bean Casserole Alternative
Green Beans and Chestnuts
Ingredients: (all organic if possible)
1 ½ lbs. French green beans
1 Tbsp. extra virgin olive oil
2 shallots, thinly sliced
1 ½ cups canned or jarred roasted chestnuts, sliced
4 cloves garlic, minced
1/3 cup low sodium chicken broth
Juice from ½ lemon
¼ tsp. sea salt
¼ tsp. freshly ground black pepper
Directions:
1. Bring a large pot of water to a boil over high heat. Fill a bowl with ice water. Add beans to pot and boil for 3 to 4 minutes. Drain and immediately transfer beans to ice water for 2 minutes. Drain and set beans aside.
2. Heat oil in a large skillet over medium low heat. Add shallots and cook for 3 minutes, stirring frequently. Add chestnuts and garlic and cook for 1 minute. Add broth, bring to a simmer, and cook until reduced
by half, stirring frequently.
3. Add beans to shallot mixture and toss well until heated
through, about 2 minutes. Add lemon juice, salt and pepper and remove from
heat. Serve hot.
Serves 10.
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
Finished another book this past week!
The Blue Zones: 9 Lessons for Living Longer From the People Who've Lived the Longest.
One of the best take aways! So simple!
Kamada, 102 year old woman from Okinawa, "Beauty is within. It comes from not worrying so much about your own problems. Sometimes you can best take care of yourself by taking care of others. "Eat your vegetables, have a positive outlook, be kind to people, and smile."
Be Well!
Jackie
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
Thinking back to how long it's been since my college party days! EEK! I gained the Freshman 15 plus more! Late night binge drinking, ordering Papa John's Pizza at 3:00 AM, an endless stream of food in the cafeteria (and ice cream for dessert) paired with stress, life changes, and no sleep really takes a toll on your body!
Here are a few quick breakfast options you can make in your dorm room to start your day on a healthy note!
Smoothies: Invest in a Magic Bullet Blender. Keep these items handy:
Leafy Greens
Berries
Unsweetened Almond or Coconut Milk
Protein Powder (I like Garden of Life Organic Plant Protein Powder or Amazing Grass Plant Protein Powder)
Cocoa Smoothie
Ingredients:
1-2 scoops chocolate vegan protein powder
1⁄4 -1⁄2 can organic coconut milk
1 teaspoon organic cocoa or cacao powder
1⁄2 - 1 teaspoon spoonable stevia
1 handful of dark leafy greens
1 tablespoon organic hemp seed
1 tablespoon coconut oil
1 teaspoon organic almond butter
Directions:
*Add water or ice to desired consistency. Blend. And of course drink it out of a fancy glass! :-)
Eggs: Snatch a few hard boiled eggs from the cafeteria and eat them while you walk to class! (Sprinkle a little sea salt on top)
Grainless Granola
Ingredients:
• 1 cup Raw Organic Pecans, chopped
• 1 cup Dried Organic Apples, chopped
• 1 cup Organic Raisins
• 1 cup Raw Organic Sunflower Seeds
• 1/2 cup Raw Organic Almonds, chopped
• Pinch of organic ground cloves, cinnamon and nutmeg
Directions:
Combine all ingredients in a bowl.
Apple or Banana with nut butter
Celery and Peanut Butter
Other Essentials to Have on Hand:
Raw Almonds: the perfect crunchy snack and full of protein so you will have energy for that workout you are going to do later!
Canned Tuna or Salmon: (the less sodium the better) - will not spoil and you can mix it with avocado and spinach and make a healthy tuna salad roll up. (use sprouted, gluten- free tortillas) OR bread alternatives.
Bananas: alone, with nut butter, or keep some on hand to put in your morning smoothies!
Protein Bars: Meal replacement on the go. (My favorite brands are Larabar, Pure Power Protein Bars)
Black Pepper and Sea Salt: Trust me, you will want seasoning for everything!
Stevia: The best natural sugar alternative. Get the individual packets. Will not spike your blood sugar levels.
Popcorn: NOT microwave popcorn. Read about the dangers of microwaves. If you buy it already popped and in a bag look for GMO free, organic, with just olive or coconut oil and sea salt!
Canned organic veggie chili (no salt added): Or any other canned soup or chili.
Hummus: Dip anything in it or use it in place of mayonnaise. (Make sure it is made with olive oil and not other damaged oils)
Baby Carrots: Eat instead of chips or crackers; they are a much healthier alternative for dipping into hummus, salsa or guacamole.
Shredded Chicken: (Organic, antibiotic, and hormone free!) Mix it with avocado or even hummus to make chicken salad that will last a week or two and for several meals.
Plain Greek Yogurt: Easy to store in your mini fridge! Add your own nuts, seeds, fruit to sweeten!
Avocados: Need I say more? Love these things!
Fresh Fruit and Other Veggies:Simple and easy to grab on your way out the door!
Limes: Makes avocado last longer and plus, your alcohol might be getting lonely. ;-)
Salsa: (America’s favorite condiment) Mix it with avocado for easy guacamole or with yogurt for a spicy dip.
Coconut Water: To re-hydrate and replace electrolytes lost after a workout or a night out!
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.
Dairy is rich in calcium but it's also difficult to digest and is missing it's companion mineral for bone health, magnesium. Most people also lack the digestive enzyme to break down milk in the body. Conventional dairy products contain growth hormones and antibiotics. Have acne? Ditch the dairy and your skin will clear up! Dairy products can also be constipating. The best choices for calcium are leafy greens, such as chard, spinach, and kale. Cruciferous vegetables such as broccoli are excellent as well as almonds and other nuts, all of which are also good magnesium sources. Calcium supplements are controversial because they can form calcium deposits in the body.
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
