Your Kids Will Love These


STRAWBERRY BANANA SANTA HATS

Ingredients:(all organic if possible)

Strawberries
Bananas
Cream Cheese

Directions:
Slice a banana into pieces. Next, cut the stem off a strawberry. Make sure the berry is about the same size as the banana slice. Place a dab of cream cheese on the banana and press the strawberry on top. Roll a little more cream cheese into a ball and press on to the top of the berry. 

 Serve on a Christmas-themed plate and you're done! 
CLICK HERE for more healthy children's 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.

www.optimumwellnessmn.com
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Choice

It's easy to compare your life with those around you, but remember their path and journey has been different from yours. I'm almost 33 years old and it seems as if everyone around me is getting engaged, married, re-married, or having babies.  I COULD dwell on the fact that I'm in my baby making prime years and get sad and jealous, but I CHOOSE not to! That's the key to life. Choice. Every day we make millions of choices.  What time to wake up, the clothes we put on, to be happy, to go to the gym, to eat healthy foods, to say no, to save money, to brush off negative comments, to give our time, to love our job, to let a flat tire ruin your day, to complain about traffic, to yell at your kids/spouse, to have a self-pity party, and so on. 

 The number one thing I teach my clients is that they have control over their lives. If you don't like something, change it! There are endless possibilities and options, all you have to do is take the steps each day- no matter how large or small towards the end result or goal. Consistency. Break it down into baby steps if you need to! Take action! MAKE it happen! 

 (Already making up excuses? Read this:
 http://jackieamart.blogspot.com/2013/12/excuses-and-buts-are-limitations.html)


*Please contact me if you would like to find our more about my life coaching or would like to schedule a wellness consultation with me: Jackie@OptimumWellnessMN.com or 712.790.5883





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.

www.optimumwellnessmn.com
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Easy Peasy Recipe

Clean eating doesn't have to be complicated! This is one of my go-to dinners when I'm lacking time or getting home late from working promos.

Wild-Caught Salmon- Drizzle a little extra virgin olive oil and lemon juice on top. Add fresh rosemary and a tad bit of sea salt! Bake until the salmon flakes off with a fork. (Roughly 10-12 minutes) Enjoy with a side of steamed veggies! 
CLICK HERE for more clean eating 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.

www.optimumwellnessmn.com
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Magnesium- The Master Mineral


Getting sufficient magnesium is one of the keys for for health and longevity. Most people today are severely deficient in magnesium; getting less than half of what their ancestors did only a century ago. 

 Magnesium is essential for energy, cell growth, and supports the nerve, muscle, and heart/arterial systems . It also helps you relax both physically and mentally! 

 Causes of Magnesium Deficiency:
  • People are not getting enough in their diets. Farm soils are generally poor - virtually trace-mineral deficient compared to a century ago. The modern diet (Standard American Diet) of processed foods are also magnesium-deficient and nutrient-deficient.
  • Digestive disorders and other gastrointestinal problems can result in poor magnesium absorption or excessive loss of magnesium in the stools or urine.
  • Stress
  • Excessive or chronic diarrhea and vomiting
  • Pharmaceuticals such as diuretics and antibiotics can lead to an increased loss of magnesium from the body.
  • Alcohol consumption 


 The Symptoms of Magnesium Deficiency are Numerous:

 ADHD
Aching muscles and joints
Acid reflux 
Allergies
Arthritis
Arteriosclerosis
Asthma
Blood clots
Bone spurs
Cancers
Craving for salt or chocolate
Chronic fatigue
Constipation
Diabetes
Low energy
Epileptic seizures
Erectile dysfunction
Gout
Heart disease, arrhythmia
Hypertension 
Weak Immune System
Insomnia
Kidney disease and kidney stones
Menstrual problems
Migraines
Muscle cramps, muscle spasms
Muscular skeletal problems 
Nervous problems, anxiety, panic attacks, confusion, irritability, hypertension
Neurological problems like depression, anxiety, memory loss, panic attacks, tremors, moodiness, confusion, headaches
Obstetric problems
Osteoporosis
Restless legs syndrome
Skin - premature wrinkles
Stress
Tooth decay

 Health Benefits of Magnesium:
  • Improves sleep quality
  • Calms overactive nerves; relieves stress
  • Boosts energy levels
  • Strengthens immune system
  • Hydrates and strengthens skin
  • Helps proper muscle function
  • Relieves aches, pains, spasms
  • Improves bone strength, and protects from loss of bone
  • Required for protection and recovery from arthritis
  • Important for recovery from many other degenerative diseases 
  • It is an essential alkaline mineral for detoxification


 I recently made my own magnesium oil spray to spritz on the bottom of my feet at night to help me relax, unwind, and sleep better! Only 3 items are needed: Magnesium oil, (I used the Health & Wisdom brand) distilled water, and a glass spray bottle. 








Source: www.growyouthful.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.

www.optimumwellnessmn.com
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The Color Yellow


Yellow was the theme tonight on my walk.  I sprained my ankle Monday and have been having a rough week! I've been down on myself and not as upbeat as usual. The walk was rather gimpy and slow but I still made it outside!  

I saw the color yellow EVERYWHERE: painted doors, trash bins, flowers, houses, cars, signs, bikes... sometimes the things we notice are not random. This is what yellow means in color therapy: 



The Color Yellow Instills - Wisdom, Intellect, Enthusiasm, Joy, and Optimism.

  • Personal power and fulfillment, abundance, courage and self-confidence.
  • The color yellow has stood for wisdom and intellect throughout the ages. It aids logic, memory, concentration, will-power and communication.
  • Yellow is full of creative and intellectual energy. A "sun color", it makes us feel happy and optimistic. People that suffer from seasonal disorders and become depressed in winter months should try adding some yellow to their wardrobe and environment. It lifts the soul.
  • Creativity - Expansive and free to do and be all that we can be. Helps you feel expressive, curious, and experimental.
  • It helps you go through changes, such as adjusting to a new job, or moving to a new place, or new school.
  • Cheerful, joyful, and friendly, yellow promotes optimism.

Not Enough Yellow:

Too little yellow, and we can feel isolated and develop low self esteem, lack courage to try new things, and become insecure and depressed. We blame others when things do not go our way. A lack of yellow could result in becoming rigid, cunning, possessive, defensive, and emotionally aloof.




Yellow is exactly the color I needed to see!! What colors have been popping up in your life lately? 




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.

www.optimumwellnessmn.com
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