Arthritis- Choose an Anti-Inflammatory Diet


Over Easter my grandpa asked me about what he could do to help alleviate his arthritis. I suggested to start with his diet since that would have the most significant effect. Most people underestimate the power of eating clean and nutrient-dense, whole foods. Here are three simple changes to make.
Removing the BAD FATS – Replacing them with GOOD FATS.

Bad fats such as hydrogenated and partially hydrogenated oils, Trans fats, soybean oil, canola oil and vegetable oils cause heart disease, stroke, diabetes, cancer, and chronic fatigue. Bad fats create chronic inflammation throughout the body inducing disease. Good fats are essential to hormone production, cancer prevention, brain development, weight loss, cellular healing, and anti-inflammation. Examples of good fats: raw nuts, seeds, extra virgin olive oil, coconut oil, grass fed butter, avocados, flax seeds, chia seeds, hemp seeds, fatty fish. 

Change the MEATS that you EAT.

There are hundreds of studies that link commercial meats with cancer and heart disease. The grain fed to animals that were created to eat grass changes fatty acid ratios (too much omega-6, not enough omega-3) and denatures good fats, leading to modern day disease. The accumulation of commercial pesticides, herbicides, antibiotics, and hormones in meats are causing a toxic onslaught, which leads to many cancers, neurological disorders and chronic illness. Grass fed and free range meats offer many fatty acids missing in the Standard American Diet (SAD) such as: CLA and Omega 3 fatty acids.



Remove ALL Refined SUGARS and GRAINS from your Diet.

This includes white rice, white pasta, and white bread. Hidden sources including: lunch meats, pizza, sauces, breads, soups, crackers, fruit drinks, canned foods, yogurt, ketchup, mayonnaise, etc. High glycemic or refined sugars cause elevated glucose, which elevates insulin leading to premature aging and degenerative diseases such as type II diabetes, heart disease (inflammation of the arteries), and cancer.

Sugar is an anti-nutrient offering insignificant amounts of vitamins and minerals and robbing your body of nutrient stores. This leads to diseases such as chronic fatigue, ADD, ADHD, heart disease, diabetes, and cancers.

Low glycemic carbohydrates in the forms of fruits and vegetables have high amounts of fiber; enzymes, vitamins, minerals, and antioxidants that help you age slower, improve energy levels, lose weight, and naturally detoxify your cells.
Want to learn more? Please contact me to schedule a wellness consultation or grocery store tour! 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.
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In With the New



Packing up my office and all my belongings! It has been a life-changing year for me! I've met some wonderful people and made new friends! I'm getting a little emotional thinking about leaving my clients but I know I will be back to visit and they have already told me they will need some "Jackie Time." Change can be tough but it is inevitable! I'm not sure what the future holds for me but I know I'm strong enough to handle what ever may come my way. My advice: take one day at a time, learn to live more in the moment, truly listen, breathe, and savor the opportunities for growth! 

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.
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Exciting Announcement

I am happy to announce I will be moving back to Minneapolis and offering my nutrition services out of a personal training studio in NE Minneapolis! I'm ready for this new adventure and cannot wait to join a life-changing and inspiring team! I will be traveling back to Iowa to see clients and offer phone and Skype consultations so please don't feel like I am abandoning you! I will also be offering my other holistic health services out of my home office in south Minneapolis. Thank you for all of your support on my journey! I am feeling incredibly grateful and blessed! 



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.
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Healthy Vending Machines-Contest and Giveaway


I saw this last week in my newsfeed. A "healthier choices" vending machine. For those of you that follow me I'm sure you can guess what my response will be...BUT instead of hearing my opinion I'm interested to hear your thoughts! Are these snacks better choices? If you could create your own "healthy" vending machine, what items would be available for purchase? I want to get my followers more involved in my posts so I'm holding a contest! Let me hear your thoughts on the vending machine pictured above and pitch me your personal version of what a "healthy" vending machine would look like! 

 You can enter via email Jackie@OptimumWellnessMN.com or post your response below. I will be choosing a winner on Monday, May 12th. The winner will receive a protein shaker cup, a copy of my Clean Eating Recipe Ebook, complimentary 30 minute wellness consultation, and a $25 gift card to the local grocery store where you shop!!  (Prize valued at over $100)  Anyone, anywhere can enter! Good luck!! :-) 


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.
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Small Changes

When I meet with clients on a weekly basis I give them a few simple goals to work on throughout the week. This keeps them from feeling overwhelmed and shows them that making small changes can make a difference! Here is one small change you can make this week for your health.

*Add 2 tablespoons of chia seeds to your morning smoothie for extra fiber, calcium, iron, vitamin C, magnesium, and good fats!






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.
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