Eat This for Energy



If you need more energy remember fat should be your fuel! Load up on healthy fats to fuel your brain and body instead of sugar and carbs. Healthy fats help your body burn fat, build muscle, curb cravings for junk foods, aid in mineral absorption, function as carriers for fat-soluble vitamins, and provide building blocks for cell membranes and hormones.  

 My top picks: 

 Avocados
Raw nuts/seeds (specifically almonds, hemp seeds, pumpkin seeds, pecans, or walnuts)
A spoonful of MCT or organic coconut oil 
Local, organic eggs 
Nut butters or tahini 
Wild-caught salmon


Copyright, 2017, 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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Online September Self-Love Event



7 Day Self-Love Boot Camp (10 Person Limit)

With our crazy schedules and commitments, it’s easy to forget about putting ourselves first and we're all in need of a little ME time. Whether you're new to eating healthy, exercise, need some extra self-love ...this is a chance to get back on track (or amplify your current state) and make some healthy changes for both your mind and body. You will get advice from a qualified nutrition and fitness professional, “Jackie Approved” Healing Food Plan and Recipes, life coaching tips, and more! 

I will provide the tools to set you up for SUCCESS. YOU provide the commitment. 7 days, yummy & filling meals, free daily workouts you can stream online you can easily do at home, tips and tricks for loving yourself every day, and MOST importantly: motivation and accountability! (and a life coach at your fingertips for the full 7 days!) 

*Added bonuses this month: Detoxifying foods for your body, ways to break the sugar habit, and clean eating snacks recipes! I will also be popping on FB live and recording videos to share some of my most valuable motivational advice and answering any questions you may have! 

This is for anyone, anywhere, and for all ages and fitness levels! Everything is online via Facebook. I will add you to my secret group page! Ask a friend, family, or coworker to do it with you! Oh and I almost forgot!! There is a pretty EPIC PRIZE for the winner!! 

When: Monday, September 11th - Sunday, September 17th, 2017

Where: Online (The comfort of your own home!)

Investment: $35/person (Only $5 a day!)

Please contact me with a big "YES" if you would like to join! Jackie@OptimumWellnessMN.com or 712.790.5883



Copyright, 2017, 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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Sexy Conversation

Over the weekend I had a plethora of "real" in-person conversations! Living alone and not having a typical office job sometimes prevents me from having authentic, meaningful, human interactions! One of the best feelings is talking to my mom for hours about life while I'm back in Iowa, which I've done since my college years. In a world that is bustling with new technology and the latest gadgets it's easy to just shoot a text, email, or social media message instead of having an actual conversation with another human being. The current fast-paced world will swallow you up whole if you do not take the time to slow down, be mindful and intentional, and focus on the relationships with your "real life" family and friends and not your "followers."  The ones who are closest to you deserve the best version of you--present, focused, and your undivided attention, not the sloppy seconds. Cheers to future sexy, real conversations this month! 
Copyright, 2017, 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 World Needs You


"The world needs you, but it is up to you to figure out in what capacity that will be. Be
bold and humble so that you can share your experiences — your failures and your
triumphs — with others in a way that will encourage and transform them. Your voice is
needed as much as mine. Your story can change lives if you let it. Your passions have a
purpose if you spend some time in introspection to find exactly where and how to
combine what brings you joy, what you are good at, and what the world needs you to
share.

 Be thankful for your past, for it is a story that can and will change lives if only you let it."
 -Trish Blackwell
Copyright, 2017, 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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Chill Out



I taught another children's cooking class last week at the co-op and wanted to share one of the recipes with you! 


BERRIES AND CREAM POPSICLES    
                                                              
INGREDIENTS: (all organic if possible) 

3 Cups organic strawberries 
1 Can full fat coconut milk (from the can)  
1/2 Tablespoon vanilla extract  

DIRECTIONS:  

  1. Puree strawberries in a blender or food processor. Set aside. 

  1. In a separate bowl mix coconut milk and vanilla extract together. Mix until combined thoroughly. 

  1. Pour 1-2 tablespoons of strawberry puree into each Popsicle mold. Pour 1-2 tablespoons of coconut mix into each mold. Continue to switch between the berry puree and the coconut mixture until Popsicle molds are filled. Place molds in freezer. 

  1. Allow popsicles to freeze completely before serving, about 5-8 hours. Once your popsicles are ready to serve, run the bottom of the Popsicle molds under warm water to help release them from the molds. Serve and enjoy! 



CLICK HERE for more clean eating recipes!


Copyright, 2017, 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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