A Little DIY Action

7:34 PM Jackie Mart 2 Comments


DIY Bug Repellant 


What you Need: 

Glass Spray Bottle (I picked this one up at Lakewinds Food Co-op in Richfield) 
2 Ounces of Alcohol or Witch Hazel (I just used something I had already in my cupboard) 
Distilled Water
Eucalyptus Citriodora Essential Oil (I used Veriditas Botanicals-a local organic essential oil company here in Minneapolis) 


*Pour 2 ounces of alcohol into the spray bottle. Next fill almost to the top with distilled water. Add 30-50 drops of oil. (The more you use the stronger it will be)  Gently shake to mix and BOOM! Natural, inexpensive, chemical-free bug spray that works! 




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.



2 comments:

Small But Mighty

6:01 PM Jackie Mart 0 Comments




Progress comes in all shapes, sizes, and forms. (Read one of my previous blog posts- Progress: Obedience)  I'm not huge, nor do I want to be.  My goal is to just eat healthy and stay active and lean! (Throughout my entire life!) 

Small improvements can mean going up a few pounds with dumbbells or medicine balls (I documented my own progress below), adding more veggies or leafy greens to each meal, drinking water instead of soda, going from the couch to walking or running a 5K, or even avoiding emotional eating by calling a friend. 

We all have our own idea of what healthy means to us. Be consistent and do what works for you!  "Find YOUR Fit."- Kirk Dewindt





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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Light A Fire Within Me

7:54 PM Jackie Mart 2 Comments

I grew up volunteering with my mom at our church and through my local 4-H Club; I haven't stopped since then!  Volunteering and helping others lights a fire within me! Saturday I spent the day volunteering for a non-profit organization that is dear to my heart: Saving Grace Village. 


Saving Grace Village was founded in 2010, and offers adolescent girls the opportunity to discover their gifts through creative expression. Saving Grace Village hosts weekend retreats at the Audubon Center of the North Woods, a 535-acre sanctuary on Grindstone Lake near Sandstone, Minnesota, where adult mentors lead girls through a variety of activities so they can explore what gives them energy and joy. The volunteers support participants by encouraging them, listening to them and letting them know they are not alone. 












I was naturally in charge of the fitness and health portions of the retreat and led a BURST Training Boot Camp workout and talked to the girls about what it means to be healthy. We then made "Banana Sushi" as a healthy snack.   I love seeing the girls smile and have fun trying new things. I want to instill a sense of self-worth, self-love, and self-confidence in them to give them the strength to follow their true passions and dreams!
  





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.

2 comments:

What to Eat When You Don't Know What to Eat

8:32 PM Jackie Mart 0 Comments

Breakfast foods have always been my go to when I don't know what to eat! Pancakes are the best! I never liked syrup on them as a little girl so would spread a little peanut butter on top.  Here is a gluten-free, grain-free, and flour-less recipe you can easily whip up in about 10 minutes before you rush out the door!  



FLOUR-LESS PANCAKES 

Ingredients: (Organic if possible)

2 Ripe bananas, mashed
3 Eggs
1 tsp Cinnamon
1 tsp Pure Vanilla Extract
Sea salt to taste
Ghee or Coconut Oil


Instructions:

  1. Combine all ingredients in a bowl
  2. Pour batter into a pan with melted ghee or coconut oil over medium heat. Cook until small bubbles form and then flip.


CLICK HERE for more Clean Eating Recipes like this one! 




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.


0 comments:

Make Your Produce Last

12:24 PM Jackie Mart 0 Comments



If you hate buying produce only to find that it’s gone bad before you’ve had a chance to enjoy it, employ some techniques to keep your food fresh as long as possible! 

  • Join a CSA (check out Ploughshare Farm if you live in Minnesota) or shop at your local Farmer's Market. (Use Local Harvest to locate one near your area)  Produce usually gets picked the morning of and it's fresher so will last longer! Most store-bought produce is shipped across the country. 

  • Store your sweet potatoes, garlic, and onions in a dark, cool place


  • Delicate greens and celery should be eaten within a few days. Keep them in a bag until it’s time to wash them, and then wash them in cold water. You can do the same with other greens, like kale, but the heartier varieties will last a little longer in the refrigerator before you get around to eating them. 


  • Uncooked asparagus will stay fresh for three to four days in the refrigerator. The secret is to keep the vegetable cool and damp. Store spears upright in a container with the stems wading in an inch of water, then cover loosely with a plastic bag.

  • If produce is close to spoiling throw it in the freezer and use in your smoothies! CLICK HERE for my favorite smoothie recipes! 
(Tip: You can make smoothies ahead of time and freeze them! Just move one from freezer to fridge each night so you have one ready to go first thing in the morning. Just give it a stir!)



  • Do not cut up produce until you are ready to eat them. They start losing nutrients after they are cut and will go bad sooner. 




*Please be sure to follow me on Facebook for more holistic health and wellness tips! 




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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Clean, Mean, and Green

10:37 AM Jackie Mart 0 Comments

Natural cleaning products are easy to make and don't have to cost a fortune. For little to nothing this toilet bowl cleaner does the trick!  No bleach or harsh chemicals. (You may even have most of these items in your cabinet already) 



Non-Toxic Toilet Bowl Cleaner 

Ingredients:

1/2 cup baking soda
1/2 cup white vinegar
10 drops tea tree essential oil

Directions:

Pour baking soda and tea tree oil into the toilet. Add the vinegar and scrub while mixture fizzes. 





*Please be sure to follow me on Facebook for more holistic health and wellness tips! 




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.



0 comments:

Springtime Salad: Light and Delicious

8:10 PM Jackie Mart 0 Comments

Sunny, warm weather like today calls for some lighter foods! This is what I whipped up for myself tonight! 



Beet and Blueberry Arugula Salad 

Ingredients: (all organic if possible) 

2 large beets, peeled and thinly sliced (Health benefits of beets
1 medium Granny Smith apple, chopped 
1/4 cup blueberries 
1/4 cup chopped walnuts 
3 cups baby arugula
2 tablespoons extra olive oil 
3/4 tablespoon Braggs Apple Cider Vinegar  
1 teaspoon sea salt 
1 teaspoon freshly ground black pepper

Directions:

In a large serving bowl, gently toss together first 5 ingredients (beets through arugula); set aside. In a medium bowl, whisk together remaining ingredients. pour mixture over salad and gently toss once more. Serve immediately. Makes 4 servings. 





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.



0 comments: