Life at its Best

I've been enjoying a few days off. It has been nice not having to wake up and rush out the door! I have always been an overachiever and push myself to the limits! Some days I feel like I do not breathe! LOL! So much to do and so little time. My bucket list and goals are massive and I have really high expectations. I'm sure many of you can relate!

CHILL seems like a fitting word today. I'm doing my laundry, cleaning a little, heading out for a run, going to the gym, and then scheduled an hour massage! Finally using the gift card I recieved 2 years ago.... Can you tell I usually never relax? ;-) This break is very much needed for my sanity! Summer has been nuts and I am feeling lighter and more centered knowing I do not HAVE to do anything today! The reality is we DO have a choice. I am busy because I choose to be. I work all the time because I choose to. I exercise because I choose to. I eat healthy because I choose to. Every decision is ours. Let me repeat that. EVERY decision is ours. Take control of your choices-Take back control of your life! You will much happier! Trust me! :-)

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.

www.optimumwellnessmn.com

On Monday I walked into one of the gyms I frequent often and saw this:

I feel as though this is why most people are confused about what is healthy and what is not. You expect a gym to offer you better choices. It IS a place where you go to improve your health... right? So why wouldn't they offer you the best post workout snacks? My opinion:

V8 Juice: This is the best choice of the three. It has a little vegetable juice, BUT it is pasteurized and from concentrate. Check out this article by Food Babe: http://foodbabe.com/2013/11/10/juice-labels/

Nutri-Grain Bar: It contains multiple forms of sugar, artificial colors, flavors, preservatives, and soy. Remember 4 grams listed on a food label is equal to one teaspoon of sugar! Eating one bar is like eating 3 teaspoons of sugar! Processed food = Non living. Eat more foods by God and not by man.

Apple and Eve Organic Juice Box: Sugar. 10 grams in that TINY little box (6.75 fluid ounces!) Do not let the organic label fool you. Granted, it does have 50% less sugar than most juice boxes.

My Picks for After a Workout: (Aim for 30 grams of carbs to provide energy, and 15 grams of protein to build muscle. 2:1 ratio of carbs and protein. Also add in a small amount of healthy fats-less than 10 grams.)

Organic Free Range Eggs: Cook them in coconut oil with tons of green veggies!

Green Protein Smoothie: Use Garden of Life RAW Protein, Manitoba Harvest Hemp Protein, Tera's Whey

Protein Bar: Make your own or try Rise or GoodOnYa Brands (the less ingredients and less sugar the better!) (IDEALLY, eat real food and not bars)

Apple with 2 Tablespoons Nut Butter

Spicy Roasted Chickpeas

Chicken and Spinach Salad

Rehydrate With: Harmless Harvest Coconut Water

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.

www.optimumwellnessmn.com

Thinking back to how long it's been since my college party days! EEK! I gained the Freshman 15 plus more! Late night binge drinking, ordering Papa John's Pizza at 3:00 AM, an endless stream of food in the cafeteria (and ice cream for dessert) paired with stress, life changes, and no sleep really takes a toll on your body!

Here are a few quick breakfast options you can make in your dorm room to start your day on a healthy note!

Smoothies: Invest in a Magic Bullet Blender. Keep these items handy:

Leafy Greens
Berries
Unsweetened Almond or Coconut Milk
Protein Powder (I like Garden of Life Organic Plant Protein Powder or Amazing Grass Plant Protein Powder)

Cocoa Smoothie

Ingredients:
1-2 scoops chocolate vegan protein powder
1⁄4 -1⁄2 can organic coconut milk
1 teaspoon organic cocoa or cacao powder
1⁄2 - 1 teaspoon spoonable stevia
1 handful of dark leafy greens
1 tablespoon organic hemp seed
1 tablespoon coconut oil
1 teaspoon organic almond butter

Directions:
*Add water or ice to desired consistency. Blend. And of course drink it out of a fancy glass! :-)

Eggs: Snatch a few hard boiled eggs from the cafeteria and eat them while you walk to class! (Sprinkle a little sea salt on top)

Grainless Granola

Ingredients:
• 1 cup Raw Organic Pecans, chopped
• 1 cup Dried Organic Apples, chopped
• 1 cup Organic Raisins
• 1 cup Raw Organic Sunflower Seeds
• 1/2 cup Raw Organic Almonds, chopped
• Pinch of organic ground cloves, cinnamon and nutmeg

Directions:
Combine all ingredients in a bowl.

Apple or Banana with nut butter

Celery and Peanut Butter

Other Essentials to Have on Hand:

Raw Almonds:  the perfect crunchy snack and full of protein so you will have energy for that workout you are going to do later!

Canned Tuna or Salmon: (the less sodium the better) - will not spoil and you can mix it with avocado and spinach and make a healthy tuna salad roll up. (use sprouted, gluten- free tortillas) OR bread alternatives.

Bananas: alone, with nut butter, or keep some on hand to put in your morning smoothies!

Protein Bars:  Meal replacement on the go. (My favorite brands are Larabar, Pure Power Protein Bars)

Black Pepper and Sea Salt:  Trust me, you will want seasoning for everything!

Stevia: The best natural sugar alternative. Get the individual packets. Will not spike your blood sugar levels.

Popcorn: NOT microwave popcorn. Read about the dangers of microwaves. If you buy it already popped and in a bag look for GMO free, organic, with just olive or coconut oil and sea salt!

Canned organic veggie chili (no salt added): Or any other canned soup or chili.

Hummus:  Dip anything in it or use it in place of mayonnaise. (Make sure it is made with olive oil and not other damaged oils)

Baby Carrots:  Eat instead of chips or crackers; they are a much healthier alternative for dipping into hummus, salsa or guacamole.

Shredded Chicken: (Organic, antibiotic, and hormone free!) Mix it with avocado or even hummus to make chicken salad that will last a week or two and for several meals.

Plain Greek Yogurt:  Easy to store in your mini fridge! Add your own nuts, seeds, fruit to sweeten!

Avocados: Need I say more? Love these things!

Fresh Fruit and Other Veggies:Simple and easy to grab on your way out the door!

Limes:  Makes avocado last longer and plus, your alcohol might be getting lonely. ;-)

Salsa: (America’s favorite condiment) Mix it with avocado for easy guacamole or with yogurt for a spicy dip.

Coconut Water: To re-hydrate and replace electrolytes lost after a workout or a night out!

www.optimumwellnessmn.com

Want to know 5 things that super successful people do before 8:00 AM? They are not hard, but it will take 21 days to make them a habit!

1. Exercise: Look at majority of super successful people and you will find that they get their workout in and out of the way early in the AM. This sets the tone for the day, gets their mind and body a boost of energy, and you will not skip it this way. Have your gym bag ready so you can just grab and go in the morning! You could even sleep in your workout clothes to save time! LOL! I have before!

2. Plan your Day: Always work from a to do list and plan out your day. I use the notepad my phone so it's always with me. You could even do this the night before.

3. Eat a Healthy Breakfast: It's crazy how many people skip breakfast because they are running out the door late for work. Take some extra time in the morning to fit in breakfast. OR plan your meals on Sunday for the week and this should never be an issue! Here is a quick and easy breakfast recipe:

http://jackieamart.blogspot.com/2011/12/eggs-try-breakfast-without-grains.html

4. Eat that Frog: Get the hardest task on your to do list DONE first so it's not in your head all day and you start procrastinating. Get it done now so you do not have to worry about it!

5. Visualization: I do this a lot and it works! Powerful! Try to take a few minutes to visualize your day and if you are writing down goals, visualize yourself achieving them!

AND remember to say your morning affirmations! Wake up loving yourself and start the day with a positive mindset!

There you go! 5 things that ANYONE can do if they want to start being mega successful in their lives!

www.optimumwellnessmn.com

WINGS: You have them. They are strong. Sometimes you may not think you have support, but you do! Break free from the vicious cycles and negative thinking. KNOW you were MADE FOR MORE and don't let a few things prevent you from living the life you were meant to live! Rise up, take a leap, use those wings, and FLY!

Life at its Best

Chill

Post Workout-Refuel

Back to School-Dorm Room Breakfast + More

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