Photo from my run this morning. I love running across this small suspension bridge over the river! Reminds me of life. Unstable, wobbly, and a little scary. As you look over the edge you can see the water below. Flowing, calm, peaceful. Life can be a mix of both.
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.
I went to a client's house this afternoon and raided her kitchen! Not the typical "raiding" you are thinking of! We purged her cabinets, pantry, refrigerator and freezer of all expired items and toxic, nutrient-deficient and processed foods containing: colorings, preservatives, MSG, high fructose corn syrup, hydrogenated oils (trans fat), damaged oils, artificial flavorings, chemicals, GMO's, antibiotics, growth hormones, nitrates, and artificial sugars. These foods contribute to illness, weight gain, diabetes, cancer, heart disease, inflammation, allergic reactions, and many other health conditions.
Don't worry, I educated her on what staple items she should buy to have on hand in order to make delicious meals for her and her family that promote health and healing! I took a few photos to show you what we threw out. She is donating the unopened items to the local food pantry!
This is just one of the many services I offer! If you would like more information or would like to schedule a clean-up of your own please contact me. (I am available and will travel to Minnesota and other parts of Iowa)
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.
If you see any of these, you're looking at ADDED SUGAR:
brown sugar
brown rice syrup
coconut sugar
confectioner’s powdered sugar
corn syrup
corn syrup solids
dextrose
fructose
high-fructose corn syrup (HFCS)
honey
lactose
malt syrup
maltose
maple syrup
molasses
palm sugar
raw sugar
sucrose
sugar
white granulated sugar
Even organic foods or GMO-free foods might contain added sugars — just because the added sugars are organic doesn't make them healthy. If you want to get a little shock try looking at the sugar in organic cereals, granolas, energy and protein bars, crackers, pasta sauces, breads, yogurts, salad dressings and etc.
Why is sugar so bad for me?
*Feeds cancer cells
*Causes inflammation
*Linked to weight gain and obesity
*Spikes blood sugar
*Accelerates aging
*Makes the body acidic so diseases and cancer can thrive
*Highly addictive
What sugars are ok to consume?
Stevia and Xylitol (the only ones that are natural and do not spike your blood sugar)
Watch for added dextrose and "natural flavors" in stevia!
CLICK HERE for some sugar-free, clean eating recipes!
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.
I've been traveling a lot back and forth to Minneapolis for work so I thought I would give you a few tips and suggestions on how I manage to keep up with my healthy lifestyle while I'm on the go!
Gyms: locate one near where you are staying. Some hotels even offer free day passes at local gyms! Ask at the front desk. I have an Anytime Fitness gym membership so I can workout at any gym across the US. Most gyms, yoga, pilates, spin, boxing, and martial arts studios also offer a free week to new potential members or online discount coupons so take advantage of those if you can! Your hotel may even have a small fitness center.
Lace up your tennies and walk around the airport terminal while waiting for flights. Extra points if you speed walk up and down the escalators instead of standing on them!
Find a walking/jogging trail or park. I always keep my rollerblades or snowshoes in my trunk in case I want to venture out!
Do BURST exercise training in your hotel room (Interval training). No equipment needed! (Contact me for workout plans)
Hotels: Take the stairs! Carry your luggage up for a great workout. I always ask for a room on the top floor for this reason.
Stop at a grocery store. Pack a cooler and stock up on:
Filtered Water
Coconut Water
Milk Alternatives-unsweetened almond, flax, hemp, or coconut milks
Cold-Pressed Juices
Herbal Teas (hotels usually have a coffee maker to heat up water)
Raw Nuts
Raw Seeds
Organic String cheese
Fruit
Raw Veggies
Gluten Free Crackers
Larabars or any other raw food bars
Nut butters
Hummus
Salsa
Corn Tortilla or Bean Chips
Popcorn
Salad Greens and Sprouts
Kale Chips
Greek Yogurt
Hard Boiled Eggs
Beans and Lentils
Tuna
Hotel breakfast: opt for the protein choices: eggs, meat and stay away from the high sugar selections: juice, waffles, pancakes, muffins, donuts, rolls, toast, sugared cereals, sweetened yogurt, yes, even oatmeal! Fruit is also a better choice. The lowest sugar fruits are berries and Granny Smith (green) apples. Or bring some of your own protein powder, greens powder and a shaker cup for a quick, easy breakfast!
Seek out restaurants nearby that serve local, organic, fresh, clean food!
And lastly, turn your hotel stay into a spa retreat by soaking in the bathtub with a deep pore cleansing facial mask or peel and a good book! Unwind and de-stress. I do this often when I travel alone!
**For more health and wellness tips be sure to follow me on Facebook!
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.
Commonly Asked Question: I have low energy and feel fatigued all the time, what would help?
B-Vitamins- These are the vitamins that get depleted first when stressed.
B-Vitamin rich foods: spinach, parsley, broccoli, beets, turnips, mustard greens, asparagus, romaine lettuce, lentils, bell peppers, turnip greens, almonds, brussel sprouts, oranges, eggs, fish, sunflower seeds, beans.
Vitamin D3- have you ever gotten yours checked? Simple blood test you can ask for at the doctor's office. Most people are on the low end especially if they do not supplement! (I offer Vitamin D testing as a service. Please contact me for more information)
Juice-Cleanses body and gives your digestive system a break! Nutrients get absorbed right away giving you a burst of energy.
Greens Powder-helps alkalize the body. Usually contains wheat grass, alfalfa, spirulina, chlorella, barley grass, spinach, broccoli.
Exercise-Get your blood and body moving! Interval Training is one of the best types of workouts to do. Other names for interval training: Tabata, BURST, HIIT, Crossfit, Kosama etc.
Green/Herbal Teas-Green tea contains natural caffeine and contains the amino acid, L-theanine, which increases alertness. With L-theanine working to increase mental energy and caffeine also working to increase energy, the result is a steady, clear state of increased energy without the jittery side-effects.
English Breakfast Teas-use as an alternative to coffee in the mornings!
Eat every 3-4 hours stabilizes blood sugar levels. Your energy will be even kill all day long if you eat protein, a veggie, and a healthy fat every time you eat! Ditch the sugars!
Drink more water-you are probably dehydrated if you are not drinking half your bodyweight in ounces of water each day!
Take a technology break-computers, cell phones, and electronic devices zap our energy! Try going on a camping trip or turning off your phone and computer at night. Read a book! (preferably a real physical book and not one on a Kindle or Nook)
Take a walk- great for getting fresh air and taking a mental break! Nature is very therapeutic and grounding!
*Please contact me if you would like more personalized recommendations based on your body or to set up a wellness consultation. 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.
