Showing posts with label women. Show all posts

Ditch Diet Culture


12 Week Self-Love Transformation: (For Women)

During these 3 months you will explore ways to move beyond the "stuck" feeling, drop the constant struggle, stop fixing, and learn to work with your inner critic instead of letting it stop or push you.  You will understand and accept yourself more thoroughly (Self-Love) and learn to listen to your own body and inner wisdom instead of relying on external rules and "Diet Culture." 

My Role As Your Mentor Is To:

-Create a supportive environment to enable you to focus on your relationship with yourself, food, and others.

-Help you explore many forms of nourishment—not only from physical food.

-Share a philosophy of wellness which does not dwell on calories, carbs, fats, and proteins.

-Focus on practical, lifestyle changes rather than making lists of “good” and “bad” foods and habits.

-Assist you in uncovering why you are having difficulty making changes, and cultivate a healthier relationship with yourself and what you put in your body.

-Coach you into fostering a happy, healthy life in a way that is flexible and fun—and free of denial, guilt, and “shoulds.”

-Celebrate your wins!

-Support you in deepening your connection to your own inner wisdom so that you can achieve your life goals and dreams!


This Self-Love Transformation Is For You If You Want To:

Never diet again and allow your natural weight to stabilize

Make peace with food and stop feeling guilty about eating the foods you love

Free up all the diet mental energy to be more productive and have a better attitude towards food and life

Get in touch with physical hunger and learn to love and treat your body with respect 

Learn to move your body in ways you truly enjoy

Reclaim your self-esteem, confidence, and positive body image! 


Free Email/Text Contact with Me. Unlimited in between sessions.

Accountability Check-Ins. Unlimited in between sessions.

Detailed Session Summary Email. Includes resources discussed as well as a summary of teachings, goals, and practices you can revisit.

Giveaways for Extra Support. Including handouts, resource lists with my favorite cookbooks & blogs, recipes, Ebooks, self-care items, etc. and other surprise gifts along the way!


*Everything we do will be applicable to the life you are living now and is personalized to meet your specific needs and goals.


Please CLICK HERE to learn more or apply to become a client! 


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.

www.OptimumWellnessMN.com
anti-diets body image college
Share:

Eat This for Radiant, Glowing Skin



Healthy skin is beautiful skin and is something we can only achieve by nourishing it from the inside out and by using natural, organic products.  

Nutritious foods eaten consistently will begin to rebuild the cellular structure.  What you eat and drink now, will only be seen in 4 to 6 weeks. Commit to a natural, whole foods diet and your skin will become healthy and beautiful!  

Lemon- The clarifier 

A lemon a day, juiced and sipped with water first thing in the morning or at any break is a wonderful complexion clearer. This little ritual gives your metabolism a kick start, and your liver a much needed mini cleanse and your skin a vitamin C boost! Lemons are very cleansing to the body, so they help clarify the complexion. Another great ways to include it squeezed over salad, vegetables, or sliced in your bottle of water, by the end of the day you have infused the lemon into your drink! 

Water- The hydrator 

Water makes up around 75 to 85% of your body; it's in every part of your body including your teeth and hair. Even though we've heard it all before, drinking pure water hydrates your body and skin. Keeping the cells hydrated, so they can easily uptake nutrients and remove waste. (Purified, alkaline, or reverse osmosis water)  

How much to drink? 

It depends on how much cooked food or dense food you eat. If you have a salad for lunch every day and fresh fruit as a snack, this reduces your need for water. Caffeine, exercise frequency, spicy food, sugar animal foods, alcohol, and salt all increase your need for water. The warmer months also require you drink more. Allow your natural thirst to dictate how much water you need. Half your body weight in ounces of water a day is a good estimate! 

Beet root- The blood cleanser 

One of my favorite high-maintenance vegetables! High maintenance because it is red, juicy and will stain anything it lands on. Beetroot is a blood cleanser and has a slight laxative effect. Skin health relies on healthy blood and circulation. The healthier your blood, the healthier your skin because this is where your skin gets most of its nutrition from. 
Beetroot has been a popular ingredient throughout Eastern Europe and is found in many soup and salad dishes! 


Find out more about skin foods at my upcoming class:

Food for Your Skin @ Pearson Lakes Art Center




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.
anti-aging beauty Beets
Share:

Make Peace With Food



There is no one size fits all approach to eating.  Each person is different.  I admit I've hated food for most of my life...I've used and abused it to stuff my feelings, purge them out, and avoided it altogether.  Making peace with food is the best thing you can do for your mind and body. Food is not the enemy!  Think of it as something needed to fuel your body like how a car needs gas to run. You cannot run sufficiently without it. If you would like to learn more about how to develop a healthy relationship with food I welcome you to join my upcoming class on Tuesday, February 27th.  


Whether your particular issue is emotional eating, binge eating, disordered eating or you just can't seem to get a handle on the whole nutrition thing, this is an event for you. There are 14 habits that people with healthy relationships with food possess.   During this class I share those habits, teach you how to manage emotional eating and ways you can change your eating mindset towards self love and not self hate. You will also walk away with a clear direction of eating for the healthiest version of you! 

CLICK HERE for more details and to RSVP. 



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.

binge eating class diet
Share:

Persistence



No matter what the world tells you and expects you to be know you were perfectly and wonderfully made! Shut out the noise and focus on being and BELIEVING you are who you were created to be! No need for you to apologize for breathing and taking up space on this Earth, get surgery, Botox, hair extensions, spray tans, starve yourself, etc. in order to prove to the world you are worthy!! #selflove

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.



www.OptimumWellnessMN.com





dreams eating disorders goals
Share:

Home for the Hol-ED-days


The holidays have never been my forte.  SO MUCH FOOD... LOL!  Food has been my "frenemy" for many years. Those who struggle with self-love and eating disorder tendencies can relate. 

 Holidays can easily cause high anxiety for us. Those dreaded comments from relatives you haven't seen in forever... "You need to put some meat on your bones."  "Why aren't you eating what we eat?" "You are looking healthier." "Have you lost weight?" "You can afford to load up on more sugar cookies!" These comments may seem innocent, but to someone recovery from an eating disorder they can spark feelings of shame, guilt, and cause our thoughts to spiral out of control .  I know most people do not fully understand what goes on inside our heads but please make an effort to think before you speak. I would be rich if I received a dollar every time someone told me to, "just go eat a cheeseburger" over the past 16 years.  That is one of the WORST things you could say to a person who is struggling with their weight or negative body image.  Words DO hurt. If it were a simple fix no one would have it! 

 Part of my life purpose and mission is to raise awareness about this deadly disorder which is not talked about nearly enough! Mental illnesses have a stigma attached to them. 

 Here are a few frequently asked questions from the National Eating Disorder Association website: 


 Are eating disorders a choice?
Eating disorders (EDs) are complex medical and psychiatric illnesses that patients don’t choose; they are bio-psycho-social diseases. Several decades of genetic research show that biological factors play a significant role in who develops an eating disorder. A societal factor (like the media-driven thin body ideal) is an example of an environmental trigger that has been linked to increased risk of developing an eating disorder. Environmental factors also include physical illnesses, childhood teasing and bullying, and other life stressors. EDs commonly co-occur with other mental health conditions like major depression, anxiety, social phobia, and obsessive-compulsive disorder. Additionally, they may run in families, as there are biological predispositions that make individuals vulnerable to developing an eating disorder.

 Are eating disorders really that serious?
Eating disorders have the highest mortality rate of any psychiatric illness. Besides medical complications from binge eating, purging, starvation, and over-exercise, suicide is also common among individuals with eating disorders. People who struggle with eating disorders also have a severely impacted quality of life.
Aren’t eating disorders a ‘girl thing’?

 Eating disorders can affect anyone, regardless of their gender or sex. Although eating disorders are more common in females, researchers and clinicians are becoming aware of a growing number of males and non-binary individuals who are seeking help for eating disorders. A 2007 study by the Centers for Disease Control and Prevention found that up to one-third of all eating disorder sufferers are male, and a 2015 study of US undergraduates found that transgender students were the group most likely to have been diagnosed with an eating disorder in the past year (Diemer, 2015). 

 It’s currently not clear whether eating disorders are actually increasing in males and transgender populations or if more of those individuals who are suffering are seeking treatment or being diagnosed. Because physicians may have preconceptions about who eating disorders affect, their disorders have generally become more severe and entrenched at the point of diagnosis. 

 Can someone be too young or too old to develop an eating disorder?

 Eating disorders can develop or re-emerge at any age. Eating disorder specialists are reporting an increase in the diagnosis of children, some as young as five or six. Many eating disorder sufferers report that their thoughts and behaviors started much earlier than anyone realized, sometimes even in early childhood. Although most people report the onset of their eating disorder in their teens and young adulthood, there is some evidence that people are being diagnosed at younger ages. 
It’s not clear whether individuals are actually developing eating disorders at younger ages or if an increased awareness of eating disorders in young children has led to improved recognition and diagnosis. Men and women at midlife and beyond are being treated for eating disorders, either due to a relapse, ongoing illness from adolescence or young adulthood, or due to the new onset of an eating disorder.
*If you have any other questions or would like to some suggestions on what to say and what not to say to your loved ones, please reach out! I'm an open book and would like to help in any way I can! 

Source: https://www.nationaleatingdisorders.org


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.



www.OptimumWellnessMN.com
anorexia binge eating bulimia
Share:

Real Talk with Jackie Today





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.
be yourself body image confidence
Share:

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
Share:

10 Ways to Love Yourself


1. Wake up and choose to be happy. (Sometimes I struggle with this myself. March was not a great month for me. I've found out it helps to keep a gratitude journal daily. I use an app on my phone and write in it right before I go to sleep) Gratitude 365 App
2. Exercise. create a schedule each week. Stick to it. Ask your friend to join you. Try a new class. Get outside in the sunshine!

3. Eat. Healthy foods. Every 3 hours so you are not starving and end up binge eating at night when you get home from work. Eat clean, unprocessed foods that give you energy and fuel your body. Break the sugar addiction. There are people that can help! Ask. 

4. Set Boundaries. Just because someone wants you to do something doesn't mean you have to do it. Think about how it makes you feel. Self love is about honoring yourself, listening to your body, and knowing what is best for you. It's not being selfish; there is a big difference! 

5. Sleep. get 8 hours every night. I know I am an emotional wreck when I'm overly tired and life just seems so much harder! Try to go to sleep at 10:00 PM and wake up at 6:00 AM. Those hours are ideal and allow our body to repair itself both physically and psychologically. 

6. Say Affirmations. Here are a few of mine. You can easily make up your own that are more prevalent to you. 

"I listen to by body and its needs. I eat foods that are healthy and nourishing to my body and soul. I seek the perfect amount of food to keep my life force high."
"I love myself. I am happy, healthy, and whole."  

"I forgive myself. I am made for more. ED (Eating Disorder) no longer rules my life." 

"I am enough. I have enough. I do enough. I have everything I need in this moment." 


7. Do what you love. You spend most of your life working. Make sure you love what you do! Find out what you life purpose is and roll with it! Your strengths and interests are key!  

8. Rest. I've always been a go-getter, perfectionist, over-achiever. I need to constantly remind myself that it's okay to take breaks and do nothing. Life is all about BALANCE. 


10. Fill your life with positive, encouraging people!  


Please follow me on Facebook for more inspiration and tips. I have 3 powerful, positive pages: 





Copyright, 2015, 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.

affirmations body image clean eating
Share:

This Girl Can




This Girl Can celebrates the women who are doing their thing no matter how they do it, how they look or even how sweaty they get. They're here to inspire us to wiggle, jiggle, move and prove that judgement is a barrier that can be overcome! This post is in honor of Eating Disorder Awareness Week. Something I've struggled with in my own life. Enjoy the video and please share with others! We come in all shapes and sizes and any girl who works hard and emits self confidence is inspiring in my book! <3




Copyright, 2015, 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.
confidence eating disorders exercise
Share:
funny health humor
Share:

To all the Mother's and Women

One Flaw In Women


Women have strengths that amaze men.

They bear hardships and they carry burdens, but they hold happiness, love and joy.

They smile when they want to scream.

They sing when they want to cry.

They cry when they are happy and laugh when they are nervous.

They fight for what they believe in.

They stand up to injustice.

They don't take "no" for an answer when they believe there is a better solution.

They go without so their family can have.

They go to the doctor with a frightened friend.

They love unconditionally.

They cry when their children excel and cheer when their friends get awards.

They are happy when they hear about a birth or a wedding.

Their hearts break when a friend dies.

They grieve at the loss of a family member,
yet they are strong when they think there is no strength left.

They know that a hug and a kiss can heal a broken heart.

Women come in all shapes, sizes and colors.

They'll drive, fly, walk, run or e-mail you to show how much they care about you.

The heart of a woman is what makes the world keep turning.

They bring joy, hope and love.

They have compassion and ideas.

They give moral support to their family and friends.

Women have vital things to say and everything to give.

However, if there is one flaw in women. . .

it is that they forget their true worth.

~Author Unknown ~
flaws healing health
Share:

I am a Bold Woman

I am a Bold Woman.
I seize life with an open mindset knowing that my true potential is unknown (and unknowable):
believing that is it impossible to foresee all the triumphs I can accomplish with years of passion, toil, and training.
I view my basic qualities as only starting points so there is no reason to hide deficiencies or surround myself with only those who will build up my self esteem.
Instead, I seek out and embrace people and life challenges that will stretch and encourage me to become all I am called to be.
I will wrap each moment in passion. I will cherish every breath.
I will learn from every experience and from every person I meet.
I will seize the day!

Amy Dee-Kristensen
health motivational passion
Share:
Subscribe to: Posts (Atom)