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.

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Agave Nectar: Sweeter Than Regular Sugar



Mainly produced in Mexico, agave is a syrup that is made from the Agave Tequiliana (Tequila) plant. It is about 1 1/2 times sweeter than regular sugar and contains roughly 60 calories per tablespoon, which is about 20 calories more than the same amount of table sugar. In spite of being more dense in calories, agave manufacturers are directly marketing diabetics because it is supposedly lower on the glycemic index (a number that represents the effect a particular food has on someone’s blood sugar). 

Agave Facts: 

 It has a low-glycemic index because it’s largely made of fructose, the single most damaging form of sugar.

 It has the highest fructose content of any commercial sweetener on the market.

 Compared to the 1:1 fructose/glucose ratio of sugar and high fructose corn syrup, agave nearly has a whopping 2:1 ratio.
Better Alternatives: Stevia or local raw honey (use sparingly). 

 *Be sure to read the ingredients on your snack, meal, and protein bars! Most contain agave! 

 For more tips like this please follow me on Facebook: Optimum Wellness LLC


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.


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Monday Minute

"The best way to enjoy the present moment and avoid undue stress is to refuse to let every little thing upset you. In other words, choose your battles, and don't make mountains out of molehills. Before you devote your time, energy, and emotion to an issue or situation, ask yourself two questions:
1. How important is it?
2. How much of your time, effort, and energy is really appropriate for you to put into it?

Know what really matters in life, and focus on those things. Learn the difference between major matters and minor matters."

-Joyce Meyer, "Power Thoughts"




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.
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Bear Naked


Granola. A health food? This is one item I see many people throw in their shopping carts.  Here is a popular brand that frequents the aisles. If you look closely at the label you will see it contains 7 grams of sugar in a 1/4 cup serving.  The real number you need to look at is the carbohydrates because carbs turn into sugar in the body.  22 grams. Divide this number and divide it by 4.  Why 4? For every 4 grams listed on a food label there is one 1 teaspoon of sugar.  So a 1/4 cup serving of this granola really has 5.5 teaspoons of sugar.  Would you sit down and eat 5.5 teaspoons of sugar out of a sugar bowl? Probably not, but this is how much sugar you are consuming in that tiny amount of granola! 




Another thing to look at on the label is the ingredient list.  The first thing I noticed was the word, "processed." Processed foods are made in a factory and changed from their natural state to something man-made and devoid of enzymes and contain less nutrients.  Do you see the sugars in the ingredient list? There are 4 of them: brown rice syrup, apples (even though this is natural sugar it still contains fructose), sugar, tapioca syrup.  Another ingredient I want to point out is canola oil. Read about the health concerns of canola oil here: http://draxe.com/understanding-the-facts-about-canola-oil/

 If you need something crunchy to add into your yogurt add in raw nuts and seeds! 
*This is just one of the many topics I go over during my grocery store tours at the local store where you shop. To find out more information or to schedule a tour please contact me. 712.790.5883 or Jackie@OptimumWellnessMN.com 



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.

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Navigating the Salad Bar



Lunch time!! You forgot your lunch at home and had time to swing by your local grocery store to snag a salad.  
What to eat at a salad bar:

  • Green leafy lettuce (the greener the better)
  • Raw vegetables of any kind
  • Hard-boiled egg
  • Raw sunflower seeds or other raw nuts, chia seeds, ground flax seeds, hemp seeds
  • Grilled chicken or fish
  • Cheese (not too much)
  • Oil (extra virgin olive oil) and vinegar (don’t feel bad about over indulging on the extra virgin olive oil)
  • Quinoa 
  • Avocado

What to AVOID at the salad bar:

  • Salami type sliced meats (processed and have nitrates) 
  • Ice burg lettuce (no nutritional value) 
  • Deep fried chicken and other meats (self explanatory) 
  • Salted, roasted sunflower seeds and other nuts (made with damaged oils and added salt) 
  • Croutons (processed) 
  • Dressings made with sugar and mayo (this is where a lot of the calories are, food additives and chemicals) or pasta salads made with mayo
  • Fat Free dressings (when they take out the fat they add sugar and chemicals to make it taste better!) 
  • Bacon bits (processed and probably doesn't even contain bacon) 

Please contact me if you would like more information on how to make healthier choices. 712.790.5883 or Jackie@OptimumWellnessMN.com 

CLICK HERE for Clean Eating Lunch Recipes. 




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.


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