Natural Beauty- Foods for Glowing Skin

10:04 PM Jackie Mart 0 Comments

Eat your Fruits and Veggies

Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals are caused by smoking, pollution and sunlight and can cause wrinkling and age spots. Eat a rainbow of colorful fruit and vegetables and aim for at least five portions a day. Beta-carotene, found in pumpkin, carrots and sweet potatoes, and lutein, found in kale, papaya and spinach are potent antioxidants, important for normal skin cell development and healthy skin tone.





Vitamin C


Vitamin C is also a super antioxidant. It is needed for a strong immune system, radiant skin and helps blemishes heal properly. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. They all help to produce collagen that strengthens the capillaries that supply the skin.


Cut out Crash Diets

Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins too. Over long periods of time this type of dieting will reflect on your skin!


Selenium

Selenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential for the immune system. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts. Just four nuts will provide the recommended daily amount (RDA). Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources are fish, shellfish, eggs, tomatoes and broccoli.


Vitamin E

Vitamin E protects skin from oxidative (cell) damage and supports healthy skin growth. Foods high in vitamin E include almonds, avocado, hazelnuts, and pine nuts.


Drink up


Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly gray. Drink half your bodyweight in ounces of water EACH day at least. Example: 150 pounds/2 = 75 ounces of water.  If you work in an office, keep a large stainless steel or glass bottle of water on your desk to remind you to drink. Herbal teas are good too. Avoid smoking and excessive alcohol consumption, both can age the skin.
 

Fat is your Friend

Monounsaturated and polyunsaturated fats - the types found in avocados, fish, nuts and seeds, and coconut and olive oil - provide essential fatty acids which act as a natural moisturizer for your skin, keeping it flexible.


Opt for omega-3

Make sure you get enough omega-3 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet. You will find omega-3s in oily, fatty fish and plant sources such as flaxseed, walnuts, chia seeds, hemp seeds. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which can help skin, particularly inflammatory skin conditions such as eczema and psoriasis.
 

Go for low-GI carbs

Eat plenty of beans, vegetables, and other slow-releasing carbohydrates. These release sugar into the bloodstream gradually, providing you with a steady supply of energy and leaving you feeling satisfied for longer and therefore less likely to snack. Avoid high GI carbohydrates like bread and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles.
 

Zinc


Zinc is involved in the normal functioning of the sebaceous glands in the skin (which produce oil) and helps to repair skin damage and keep skin soft and supple. Zinc-rich foods include fish, lean red meat, poultry, raw nuts, raw seeds and shellfish.




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

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3 to Choose From

10:15 AM Jackie Mart 0 Comments

I will be teaching the following Minneapolis Community Education classes in November! Here they are: 


Healthy Eating and Children: How to Talk About "Real Food" 

We all want our children to make healthy choices even when we don't make them ourselves as parents. Children are bombarded with TV and internet ads for sugary and snack foods that correlate with ADD, ADHD, allergies and common illnesses. We will break it down to a few simple steps you can easily each your kids about foods that make their bodies feel their best, foods that are sometimes okay and foods to avoid: Green, yellow, and red light foods!

Class ID: 21516 470116 
Thursday, November 20th from 6:00 PM - 7:00 PM

Location:
Lucy Laney 
3333 Penn Ave N
Minneapolis, MN  55412

Cost: $18

Healthy Eating on a Budget 

Want to save on the bottom line at the checkout without comprising your health? Healthy, fresh, nutrient dense foods can be affordable if you plan in advance. Learn how to save money, tips for planning meals and some cheaper options that may not have even crossed your mind. It’s all about how you view the foods you put into your body!



Class ID: 21513 470114 
Thursday November 6th from 6:00 PM - 7:00 PM

Location:
Lucy Laney 
3333 Penn Ave N
Minneapolis, MN  55412

Cost: $18

Healthy Eating and Weight Loss


People try all the “fad diets” and either give up or gain all the weight back. Weight loss is about eating whole, unprocessed foods and committing to a healthy lifestyle. Most “diet foods” are loaded with chemicals, additives, are devoid of nutrients, and actually make you gain more weight! We will go over the Three Powerful Principles of Nutrition and how to feed your body what it needs in order to look great on the outside and promote healing on the inside!

Class ID: 21514 470115 
Thursday, November 13th from 6:00 PM - 7:00 PM

Location:
Lucy Laney 
3333 Penn Ave N
Minneapolis, MN  55412

Cost: $18


**Please register online at Minneapolis Community Education (www.mplscommunityed.com
or call: Kevin Czmowski (612-668-1922)



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

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Living a Long Life

6:31 AM Jackie Mart 0 Comments

Finished another book this past week! 

The Blue Zones: 9 Lessons for Living Longer From the People Who've Lived the Longest. 




One of the best take aways! So simple! 


Kamada, 102 year old woman from Okinawa, "Beauty is within. It comes from not worrying so much about your own problems. Sometimes you can best take care of yourself by taking care of others. "Eat your vegetables, have a positive outlook, be kind to people, and smile."


Be Well! 

Jackie 



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


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Trick Or Treat, Give Me Something Good to Eat

12:00 PM Jackie Mart 0 Comments

Make this Sugary Holiday a Little Less Frightening! 


*Serve a healthy and filling meal before trick-or-treating begins. Kids will be less likely to binge on candy with a full stomach (same goes for grocery shopping!) Serve a warm, comforting food such as chili, soup, stew before heading out for the evening. 


Try this recipe! 


Chicken Tortilla Soup 

Ingredients: (Organic) 

For your chicken-

3-4 large boneless, skinless chicken breasts (about 2.5lbs worth)
1 tablespoon cumin
2 teaspoons cayenne pepper
2 teaspoons garlic powder
salt and pepper, to taste
1 tablespoon olive oil

For your soup-

2 tablespoons extra virgin olive oil
2 garlic cloves, minced
1 yellow onion, diced
1 red bell pepper, diced
1 poblano pepper, diced
1 jalapeño, finely diced
1 (4 oz) can diced green chiles (no salt added)
1 (14oz) can fire roasted tomatoes (no salt added)
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon garlic powder
Sea salt and pepper, to taste

32 oz chicken stock (low sodium)
Juice of 2 limes
Chopped cilantro, to garnish
Crushed plantain chips, to garnish
Sliced avocado, to garnish

Directions:

1. Preheat oven to 375 degrees.

2. Place chicken on a parchment lined baking sheet. Pour on some olive oil and then sprinkle with cumin, cayenne pepper, garlic powder, and salt and pepper.

3. Bake for 20-30 minutes (depending on the thickness of the chicken breasts). Once your chicken is done baking, use two fork to shred the chicken.

4. While your chicken is baking, get your soup ready. Heat 2 tablespoons of olive oil in a large pot over medium-high heat then add your minced garlic.

5. Add onions, red bell pepper, jalapeño pepper, and poblano pepper. Mix around to help coat.

6. Once your onions begin to become translucent, pour in your green chiles and diced fire roasted tomatoes, along with the rest of your spices. Mix together.

7. Then add your shredded chicken and chicken stock to the pot.

8. Simmer on low heat for 30 minutes.

9. When your soup has simmered, add in your lime juice and a bit more salt and pepper.

10. Add your soup to a bowl along with avocado, cilantro, and plantain chips.



*To cut down on excessive amounts of candy, limit the number of houses your child visits. Consider reducing the size of the bag your child can use. Once it's full, put it out of reach at home! 




*Set a limit on how many treats the kids can enjoy, and always make sure they eat only a small amount along with something healthy-like an apple or nuts. Have them eat the healthy treat first so they will be less hungry for the rest! 


*If you are hosting a Halloween party, don't put out a bowl of candy--too tempting! Instead fill decorative trays with other options: fruit leather, string cheese, nuts, roasted pumpkin seeds, protein snack bars, or fruit. 


*When trick-or-treaters come knocking, offer them nonfood items such as sparkly pencils, erasers, stickers, toothbrushes, jump ropes, balls, coloring books, crayons, bracelets, frisbees, or etc. 







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

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Soy Sauce Alternative

6:49 PM Jackie Mart 0 Comments

Do you have a craving that only a drizzle of salty, earthy soy sauce can cure? The unique flavor of soy sauce or tamari (a version made without wheat) is hard to duplicate, but there IS an alternative: Coconut Aminos! 



While not an identical swap, coconut aminos serve as a natural condiment that can be used as a simple dipping sauce for sashimi, a savory salad dressing, or the perfect marinade.

This sauce is made from coconut tree sap and sea salt, with no other additives. Better yet, it’s raw, so all of those living nutrients, amino acids and enzymes from the tree sap are captured and passed directly along to you in the form of a better-than-the-original substitute for soy sauce. You get health benefits and flavor!

Be careful not to confuse coconut aminos with Braggs liquid aminos, however. Braggs are actually a highly processed form of soy sauce that uses chemical reactions in place of natural fermentation methods. 

Although coconut aminos are a great substitution for soy sauce, coconut aminos do have a high sodium content like soy sauce does, so be sure to keep that in mind if you are watching your salt intake. They also have a slightly sweet taste.  




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.


0 comments: