Golden Star Award



I've been having some issues with irritation and dry skin on my face the last few weeks and this stuff is fantastic!! The Golden Salve made by Equinox Botanicals. I found it at the Seward Community Co-op in my south Minneapolis neighborhood. I applied it at night on a clean face for 3 days and now my skin is FINALLY back to normal! (Fist pump) Here are a few of the ingredients. You can see why it's healing for any type of skin issue-herbs are where it's at! 
Coconut Oil- Anti-viral, anti-bacterial, anti-fungal. Hundreds of uses! 

 Bee Propolis- Anti-microbial, heals burns, anti-cancer properties. 

 Calendula Flower- Anti-inflammatory, heals, soothes and softens skin.

 Yellowdock Root- Detoxifer, anti-oxidant action. 

 Comfrey Root- Promotes new skin cell growth, treats rashes, bug bites, reduces inflammation, helps maintain healthy skin. 

 Goldenseal Root - Disinfectant, infection fighter. 



Copyright, 2016, 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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Repeat These Daily



Our attitudes and feelings about food differ from one person to the next. Clients come to me and say, "I hate cooking," "I don't have time to cook," "My kids are very picky eaters," "It's expensive to eat healthy.." All those statements are negative. If you switch up your mindset and look at cooking and clean eating as an investment in your health you convert those negative thoughts into positive ones.  On Tuesday I taught a class at the local food co-op about how to have a healthy relationship with food.  Below are a some affirmations I handed out during the class. Say a few every day for a couple of weeks and see how your attitude changes! 

Preparing Meals

  • Planning healthy meals is a joy.
  • Hello, kitchen, you are my nourishment center. I appreciate you!
  • I have everything I need to help me prepare delicious, nutritious meals.
  • I am so grateful to be choosing food that supports my best health.
  • I can easily make a nutritious, delicious meal.
  • I love spending time in the kitchen!
  • I am worth the time and money I invest in my health.
  • I am so fortunate that I can choose healthy foods for my family.
  • My family loves to eat healthy food.
  • The kids love to try new foods.
  • I am learning new things that heal my body one step at a time.
  • I am willing to take this time to nurture myself.


Eating Meals

  • I am so grateful for this wonderful food.
  • I am well-nourished in preparation for the day ahead of me.
  • My body heals and strengthens with every bite I take.
  • My family gathers together with great joy and love.
  • I bless this food and my body with love.
  • I listen for when I am satisfied and full.
  • This food is healing me.
  • My taste buds are changing every day-I no longer crave foods that don't nourish me.
  • I am willing to slow down and take this time to nourish myself.

General Health


  • I radiate confidence, beauty and grace.
  • Every cell in my body vibrates good health.
  • I love and respect my body.
  • I choose health and wellness over restrictive diets and unpleasant workouts.
  • I feel great when I take care of myself.
  • I openly give and receive love.
  • Every day I am become stronger and healthier.
  • All that I need is within me.
  • Every day is a new day filled with joy and health.



 Copyright, 2016, 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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Gluten-Free Berry Cobbler



Berry Cobbler (Gluten-Free)

3 cups berries
1/2 cup almond flour
1/4 tsp sea salt
4 Tbsp organic grass-fed butter
1/2 cup xylitol (natural sweetener)


Put the berries into 4 half-pint canning jars. Combine the almond flour, sweetener, and sea salt. Whisk with a fork and pour it on the fruit. Then top with a generous pat (1 T) of butter. Put the jars in a square baking dish and bake at 350 degrees for one hour.

Let the jars cool completely then put the lid on and store in the refrigerator for up to a week. You can also top with cocoa nibs, or chopped nuts and seeds!

CLICK HERE for more Clean Eating Recipes! 


Copyright, 2016, 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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Target Shoppers and Smoothie Lovers













A client sent me a message a few days ago asking about these pre-made smoothies located in the freezer section at Target. Here are the ingredients lists.  Notice the added sugars. (Fruit is already sweet enough by itself) The first smoothie also contains MSG. (It's listed as "modified food starch" on the label) Read about the dangers of MSG here: http://articles.mercola.com/sites/articles/archive/2009/04/21/msg-is-this-silent-killer-lurking-in-your-kitchen-cabinets.aspx

 The healthiest option would be to make your own green smoothie at home! It only takes about 10 minutes in the morning.  Another idea if you are short on time is to make ahead freezer bags with chopped up fruit, greens, protein powder, etc. Just pull a bag out of the freezer, dump into your blender, add your liquid of choice, and blend until smooth! 


CLICK HERE for smoothie recipe ideas! 

Copyright, 2016, 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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Need More Fiber?

Eat beans! These legumes are full of fiber, (get that colon moving!) protein, (build muscle) iron, and B vitamins! (more energy) Three quick options you can whip up with few ingredients. Be sure to keep a few extra cans in your pantry! 
Red Bean Salad

 1 Can red kidney beans; rinsed (no salt added)
Corn
Chopped red & green bell peppers
Chopped cilantro
Hot pepper sauce 
*You can also add an avocado! 


Chickpea Quinoa Salad

 1 Can chickpeas; rinsed (garbanzo beans) (no salt added) 
Cooked quinoa
Baby spinach
Cooked, cubed beets
Feta cheese







Black Bean and Mango Salsa


 1 Can black beans; rinsed (no salt added) 
Mango, peeled and chopped
Diced red onion
Lime juice
Ground cumin









Copyright, 2016, 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
beans clean eating energy
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