I'm Marnie Dachis Marmet. As a Certified Health Coach in Minneapolis, I help you feel your best, every day. I teach women and teens how to effectively prioritize health and happiness. Together, we'll create incremental changes in your life that add up to real, sustainable wellness.
I love breakfast smoothies and I try to drink one every day. Making and drinking a smoothie is one of my favorite easy to implement health recommendations. Smoothies are quick and simple to make and they pack a ton of nutrition into one drink that nourishes your body. Smoothies are also super easy-to-digest, giving your body a break from using extra energy for digestion and saving that energy for later use. Drink your smoothie at room temperature because cold beverages slow digestion.
Also drink your smoothie slowly over the course of 30-60 minutes because smoothies are much more filling if you do not slurp them down quickly. Remember that not all smoothies are considered equal. Be very mindful about what you put into your smoothie. Here is my favorite go-to breakfast smoothie: Berry Green Breakfast Smoothie
• 1 cup unsweetened almond milk
• 1/4 cup blueberries
• 1 large handful of spinach or leafy green
• 1 serving of clean protein powder (2 scoops)
• 3-4 shakes of cinnamon
For extra healthy fat add: 1 Tbsp chia or 1/4 avocado or 1 Tbsp unsweetened nut butter.
I like this protein because it was created to be a "One Stop Shop" when it came to taking a multi-vitamin, mineral, electrolyte energy blend, antioxidant, and detox support formulas. Plus, it has 15g of vegan protein from hypoallergenic rice & pea in order to make it a complete meal.
Leaky Gut is defined as intestinal permeability. Typically, a healthy intestinal wall has tight junctions on the intestinal lining and only very small molecules and vital nutrients go through this lining. However, when someone has Leaky Gut, the tight junctions have large gaps and all the bacteria, food particles, toxins and proteins can go through those gaps directly into your bloodstream. Once that happens, your immune system attacks these invaders and you can have many issues.
How does the intestinal wall get damaged?
Factors such as diet (inflammatory foods), stress, Motrin/Advil (NSAIDS), antibiotics, chemotherapy, alcohol, birth control can all affect your gut permeability. Once those large gaps are created, the pathogens such as yeast, food particles, proteins, bacteria and toxins move directly into the bloodstream.
And then your immune system is triggered and you can have a multitude of issues such as: depression, anxiety, Crohn’s Disease, Colitis, food sensitivities, small intestinal bacterial overgrowth and inflammation.
Some symptoms you may have with Leaky Gut are fatigue, muscle/joint pain, skin rashes, brain fog, headaches, acid reflux, mood issues, and more.
An IGG food sensitivity test may be a great first step in determining if you have “Leaky Gut.” Typically, after getting tested, you can remove inflammatory foods for a number of weeks and with the proper probiotics, digestive enzymes and other supplements, you can heal up your gut wall and then slowly start to reintroduce the foods that you were initially sensitive toward.
It is also important that you work on removing the stress in your life as that may also be a large factor in causing Leaky Gut.
For more information on IGG Food sensitivity testing or protocols on healing and sealing your gut wall, please contact me at email@example.com.
The best condiment on the planet if you ask me, has to be guacamole. It’s easy to make, delicious and filled with healthy fats, vitamins, enzymes and fiber. You go to the store and there are so many pre-made versions of guacamole that are loaded with artificial preservative and MSG. Or even worse, those flavor packets with bad iodized salt, MSG and dehydrated vegetables that you’re supposed to mix in with wholesome precious avocados.
If people knew how insanely easy guacamole really is they wouldn’t be buying this stuff. Fresh, homemade guacamole from scratch takes less than 10 minutes and is 10 million times better than anything you can get from the store.
There are different variations and you can get creative. I love adding a fresh chopped tomato to my guacamole for an extra burst of flavor and color. If you like it spicy you can experiment with adding different hot peppers. The options are endless. But I’d love to share with you just how easy guacamole can be.
The Basics of Beautiful Guacamole
2 ripe avocados
1 clove fresh minced garlic
1 Tablespoon lime juice
handful chopped cilantro
1 teaspoon sea salt
Drizzle of olive oil
Mash the avocado and mix in the rest of the ingredients.
While some days it’s best to keep things simple, other times you might want to go the extra mile.
The Ultimate Flavor Filled Guacamole
2 ripe avocados
1 clove fresh garlic, minced
1 Tablespoon lime juice
¼ Cup red onion, very finely chopped
1 jalapeno pepper, seeds removed, very finely chopped
1 ripe roma tomato, finely chopped
1 Tablespoon olive oil
1 teaspoon sea salt
Handful of both cilantro and parsley, finely chopped
Mash the avocado and mix all ingredients together.
If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then please contact me to work with you to rebuild your intestinal flora and get some delicious recipes tailored to your individual needs or book a consult today.
Are you one of those people that pop out of bed in the morning or do you feel low-energy and sluggish? Do you wake-up during the night or have trouble falling asleep? Do you make sleep a priority in your life?
So many people do not and sleep is so incredibly important in everyone’s overall health and well-being. 7-9 hours each night is the ideal amount of sleep that adults should strive for. Maybe you can function on less sleep, but the question is are you performing at your peak level or just getting by?
There are so many reasons why a solid night’s sleep will improve your daily life. Here are a few:
• Your mind and body will be sharp and focused
• You will have more will-power to make healthy food choices instead of reaching for processed foods, sugar and caffeine
• You will be motivated to workout
• Sleep reduces stress. When you are sleep-deprived, your body goes into a state of stress
• The body repairs itself while you are sleeping.
To improve your sleep, aim to keep your sleep hours the same everyday – or within about 30 minutes. Ideal hours would be 10 PM – 6 AM. Once you are on a consistent schedule, your body will naturally fall asleep and wake-up on schedule. This usually takes about 2-3 weeks to happen.
Here are a few other helpful sleep tips:
• Stop eating 2-3 hours before you plan to go to bed. This way your body can focus on repair instead of using its energy for digestion. If it is hard to be in the kitchen, try to go into a different room for your remaining wake hours.
• Set-up your bedroom for sleep. Make your room pitch black, keep the temperature cool and consider using a noise machine to block out outside noises. Also make sure that your bedding is breathable and not made from synthetic materials that will make you hot.
• Avoid electronics in the bedroom. I know this is hard for so many – including me. Try to turn off your electronics at least 30 minutes before bed. Instead, try some relaxing activities such as stretching, reading, an Epsom salt bath or any other activity you find relaxing.
• If you suffer from your mind racing, keep a journal and a to-do list. Write everything down that is weighing on you or is on your mind so you don’t have to think about it while you are trying to fall asleep.
• Avoid napping
If you have tried all of these suggestions and you are still having trouble, I recommend some natural sleep supplements.
PAVE THE WAY, MODERNWELL, YOU'RE A BOSS!, OVERCOMING ADVERSITY, LOVE YOUR BODY, LIVE LIFE TO THE FULLEST!
How to Follow Your True Passion Each of us was given one and only one finite life to live, and because of that, the time we have is a precious gift. One of the ways to make the most of that gift is to spend our time doing things that align with our passions.
Easier said than done, right?
So many times, we succumb to the desire to stagnate and stay the same. Avoiding change feels safe and comfortable. We avoid asking ourselves whether the things we’re doing still align with our soul, and in doing so, we don’t live the life we are truly meant to live.
Instead, what if you asked yourself the hard questions? Is this job still right for me? Does that relationship still serve me? Am I still happy doing ____? And, in addition to asking yourself those questions, what if you ACTUALLY ANSWERED THEM…..HONESTLY?
Second, what if we abandoned the notion that life is black and white? You either work at a traditional job OR you’re an entrepreneur. You either inhabit a cubical, OR you pursue your passion project.
What if that “or” was an “and?”
What if you lived in the grey area where you get to experiment, try new things, see if they grow, adjust when necessary, and fill your soul up with the stuff that it absolutely craves?
This week, you’re going to meet Marnie Marmet. You’ll learn about the meandering path her life has taken, all because she had the courage to ask herself tough questions and be honest about the answers.
Part of that honesty was driven by the urgency for life she experienced after supporting her mom when she had cancer.
She has now turned that passion into the next chapter of her career with Zenful Life Coaching and her entry into the world of writing by embarking on her first book.
I can’t wait for you to be inspired by Marnie’s incredible story!