Pumpkin Power Bowl

About a year ago I was having stomach pains and constant bloating, especially right after breakfast. I had already cut out gluten and dairy and at that time and thought I was eating very healthy. I decided I needed to dig deeper. I came across a food sensitivity test from KBMO Diagnostics. After performing the test, I found out that I had a very strong inflammation response to eggs (what an "aha" moment that was). I was constantly eating eggs thinking that I was doing good by my body. Therefore, it is so important to eat what is specifically right for you. One person's food could be another person's poison. 

Shortly after eliminating them from my diet I began to feel better. My digestion was back on track and I had more energy. Finding out what food caused inflammation in my body was a pivotal point in healing my body. I became certified to perform this test for my clients because I knew it would help heal them too.

Since I couldn't eat eggs anymore I started to play around with tons of recipes and foods to figure out what would fuel me in the morning. This breakfast took about 5 attempts to get the consistency right but I think you will love it.  This recipe is grain-free, gluten free, and dairy dree yet full of flavor.  It also provides anti-oxidants, fiber, and nutrients to keep me full for hours and consistent energy throughout the day.

 

Pumpkin Power Bowl 

 

Ingredients:

8 oz. boxed pumpkin puree
1 scoop marine collagen
1 tbsp. tahini
1 tbsp. coconut butter or oil
1 tbsp. water
1 tsp honey
¼ tsp vanilla
¼ tsp pumpkin pie spice

Topping options:

Walnuts
Blueberries
Shredded coconut
Raisins
Chia seeds
Sunflower seeds

Instructions:

1. Heat all the ingredients (minus toppings) over medium heat until melted.

2. Place in a glass bowl and let sit in fridge for an hour or over night.

3. Add toppings of choice.

Enjoy!

Xo Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

 

Khichari

Khichari is a potent blood purifier and supports proper kidney function. In Chinese Medicine, mung beans are used to strip pesticides out of the system, which is especially helpful for the reproductive organs, liver, and the thyroid. This dish is extremely healing for the digestive system. I recommend consuming 3 times a week to reap the benefits. It makes a hearty lunch that will keep cravings away too. 

Khichari - Print Recipe

1/2 cup White Basmati Rice (optional, can be left out if eating grain-free)|
1 cup mung beans (or any lentils)
4 cups water if using rice, 2-3 cups for lentils only
2 tablespoons ghee
1 tbsp. Organic Khichari spice mix
2 Tbsp. grated fresh ginger
¼ - ½ tsp salt
½ and avocado (for garnish)
Fresh cilantro for garnish (liver cleanser)

Any of these cut vegetables: green beans, carrots, parsnip, burdock root, leafy green vegetables, zucchini, broccoli, squash – can be added to the khichari or made separately.

1.    Soak rice and lentils in warm water for 5-10 minutes up to 8 hours. (makes it easier to digest)

2.    Wash the contents until the water runs clear.

3.    Add water and cook on medium heat for 10-15 minutes.  You will notice a white foam building on the top of the pot that you can skim off.   You may have to do this a few times 

4.    Turn the heat down a little and continue cooking for another 5-10 minutes until the ingredients are soft.  Add more water if you like.  You can add some fresh ginger and salt here.

5.    In a separate pan, use 2 tsp of ghee, let it melt and heat for a minute.  Add spice mix. Let that cook for a minute. 

6.    Add 1/2 Spanish onion and cook until translucent (about 3 minutes)

7.    Add vegetables if you'd like. My favorite is zucchini and spinach. 

8.    Combine vegetable mix with the cooked lentils and rice and let simmer for 5 minutes uncovered. 

9. Garnish with cilantro, add a little bit of ghee and enjoy!   If you are watching your fat intake or are cleansing this week then leave off the extra ghee.

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.

P.S. I'd love to hear from you! Let me know how you liked them. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved

Spiced Sweet Potatoes

These diced sweet potatoes go well with everything. Throw them on a salad, serve them with a burger, eat them as a snack. If you like a little spice and a taco flavor, these will rock your world. Plus, sweet potatoes are high in fiber and vitamin A (in the form of beta-carotene) and Vitmain C. 

 

Ingredients:

2 large sweet potatoes  

1 Tbsp. coconut oil

1 tsp. smoked paprika  

1 tsp. cumin

salt and pepper to taste  

Directions: 

1. Preheat oven to 400 degrees. 

2. Peel potatoes and dice into 1 inch sections, place into large bowl. 

2.  Melt coconut oil and toss over sweet potatoes.

3. Add seasonings and toss again.

4. Place on stainless steel baking sheet with parchment paper over it.  

5. Bake for 20 minutes turning half way. 

6. Change oven to high broil and move up to top rack. 

7. Broil for 3-5 minutes or until a tiny bit crispy. 

8. Serve and enjoy!  

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.

P.S. I'd love to hear from you! Let me know how you liked them. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved

Turkey Sausage with Goat's Milk Tzatziki

You know how many people go to bed but have a hard time falling asleep because they can't stop thinking about stress or work? This happens to me, but with food and recipes! I guess it's not a terrible thing to think about all night. I'm constantly trying to come up with creative ways to make healthy food taste good and be easy to assemble. 

I've been reading a great book by Dr. Amy Myers lately titled, The Autoimmune Solution. I've lived with autoimmune for my whole life and have been working on healing it for over a decade. Keeping a healthy mind-set, exercising and eating well has helped me to a great place of healing today. If given the opportunity, the body has an incredible ability to heal itself. However, one person's food can be another person's poison.

One diet or way of eating may work for some people but not for others. Some people find that being vegan has helped them lose weight or lower their cholesterol. Some have found that eating meat has helped them, calm inflammation. There are many ways to eat, but the most important is to find the healthy way to eat for you!

For me and my symptoms, I have found that eating mostly Paleo with a small amount of goat's milk dairy and occasional gluten free grains or legumes has done well for my body. It keeps the inflammation down and my symptoms at bay. I stay away from sugar, alcohol, and caffeine as they only tend to ignite the problem and cause me to feel off track.

This recipe came to me in a dream the other week. Since I started incorporating goat's milk kefir, a recommendation from my good friend and colleague Nutritional Therapist Melanie Mack, and have been doing very well on it. Except for one thing. The flavor is boring! So, in this dream, I thought of how much I missed sauces in my life and that I could figure out how to make a tzatziki sauce from the kefir. I've paired the sauce with some turkey sausages and placed over a big bed of greens.

This recipe is easy and delicious and could be eaten for breakfast, lunch or dinner. The leftovers are great too!

Ingredients:

1lb organic ground turkey
1 tsp sage
salt and pepper to taste
1 tsp coconut oil

Tzatziki:

1 cup goat's milk kefir
1 cucumber (diced and chopped into fine pieces
1 Tbsp. fresh dill
salt and pepper to taste

Additional items:

Dark leafy greens like kale or spinach
1 tsp olive oil
half a lemon

Directions:

1. Place turkey in a bowl and add seasonings. Form into 8 small sausage balls

2. Preheat a cast iron skillet or safe non-stick pan to medium high with coconut oil.

2. Put sausages into heated pan. Cook each side for about 5 minutes or until cooked thoroughly.

4. Place goat's milk into a bowl and add chopped cucumber and spices

5. Place leafy greens at the bottom of a plat or bowl and sprinkle with melon and olive oil.

6. Add sausages and scoop come tzatziki into a side bowl.

7. Serve and enjoy.

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

P.S. I'd love to hear from you! Let me know how you liked the smoothie. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved 

 

iStock-636592142.jpg

BEAT THE BLOAT

A Guide to Healing the Gut

The Green Goddess (or God) Smoothie

Looking for the secret to slow down the aging process? Look no further. This smoothie is full of anti-oxidants and anti-aging ingredients. Replace this smoothie for breakfast or add it in post-workout and you will begin to glow within days. The spinach will give you a huge dose of iron to restore muscles.  The avocado and nuts will supply you with healthy fats to boost the metabolism and provide energy. I've included an orange to boost vitamin C and ginger for anti-inflammatory benefits. But where do you get the protein? The secret ingredient... Collagen. I'm sure you've been hearing this buzz word around town and may be wondering, what can it do for me?

Around age 35, our natural collagen begins to decrease causing poor digestion, achy joints, fine lines, wrinkles, and dull skin. Taking collagen will help boost your glow and beauty from the inside out which is the key to lasting vitality and health. Collagen is literally the "glue" that holds together our bones, muscles, cartilage, tendons, and digestive system and is the most abundant protein in our bodies. 

According to Parsley Health, collagen may be the one major missing ingredient in our diet, especially for vegans. Here are some health benefits that they have listed that supplementing collagen provides:

  • Repairs leaky gut (glutamine)
  • Reduces the appearance of cellulite and stretch marks 
  • Reduces anxiety (glycine)
  • Protective for heart disease (proline)
  • Improves alcohol related liver damage
  • Reduces joint pain
  • Boosts metabolism

Boost your collagen production by incorporating 2 scoops into your smoothies or mixing into oats, yogurt, or stews. It's completely tasteless, but boasts 10 grams of protein per serving. My favorite brand is Vital Proteins. I bounce back and forth from the Beef Collagen and the Marine Collagen. Currently I am adding the Marine Collagen to this smoothie and consuming post-workout 4-5 times a week. 

Ingredients**

2 cups spinach
1 cup water  
1/2 an orange
4 mint leaves
1 lime squeezed
1/2 inch ginger
1/2 cup soaked almonds (optional)
2 scoops Vital Proteins Marine Collagen
1/2 avocado  

Blend and Enjoy!

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

P.S. I'd love to hear from you! Let me know how you liked the smoothie. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved 

JRW Approved: Non-Toxic Beauty Guide

Decades of studies indicate that serious health issues (including but not limited to asthma, cancer, and infertility) are on the rise and are due in some part to our ongoing exposure to toxic chemicals—whether it’s in the shower, on our commute, while we eat lunch at a local restaurant, or when we clean our kitchens at home.

Did you know that The United States has not passed a major federal law to regulate the safety of ingredients used in personal care products since 1938? How can that be? How is that even legal? Those were my thoughts exactly when I started investigating my products 5 years ago. Beyond that, other countries have put a complete ban on over 1,300 chemicals in the formulas of personal care products and restricted the levels of over 250 more in such products. The United States has only partially banned 30 to date.

This means that unwillingly, we have been exposed to over 1,200 chemicals and toxic ingredients that we had no knowledge over. It's time we take back our health. We have the power to reduce our exposure by staying educated and switching to non-toxic products. However, I understand that the market is flooded with "natural" products claiming to be better and it's near impossible to know which ones are the best. That is why I created this helpful "non-toxic" guide to make shopping for products easier and the education available. I'm not saying that these products are the only good ones on the market. I'm simply providing a helpful guide for people who do not have the time to weed through thousands of products. I do however uge you to become your own investigator to help keep you and your family safe from these ingredients. 

Since the growing list is so long and it might take awhile to get aquainted and make changes, I thought I'd prvide with with the short list of ingredients that are the most harmful to the body and brain. These are the top 4 most toxic when is comes to you beauty, but also the easiest to eliminate as many lines are trying to avoid these now. 

Sodium Laurel Sulfate: SLS is a surfactant that can cause skin irritation or trigger allergies. SLES is often contaminated with 1,4-dioxane, a byproduct of a petrochemical process called ethoxylation, which is used to process other chemicals in order to make them less harsh. In addition to skin irritation, there are studies that point to residual levels of Sodium Lauryl Sulfate in the brain, lungs, liver, and heart. SLS also mimics Oestrogen so it can have a very harmful effect on fertility and hormonal balance. 

Found in: shampoo, body wash, bubble bath.

Parabens: a class of preservatives commonly used to prevent the growth of bacteria and mold. Parabens are endocrine (or hormone) disruptors, which may alter important hormone mechanisms in our bodies. Breast cancer, infertility in males, and skin infections are just a few hazards. Parabens can also be hiding and can be found looking like this too... butylparaben, methylparaben, and propylparaben.

Found in: shampoo, face cleanser, body wash, body lotion, foundation.

Phthalates: a class of plasticizing chemicals used to make products more pliable or to make fragrances stick to skin. Phthalates disrupt the endocrine system and may cause birth defects. There have been many studies showing that phthalates are also linked with asthma. They make be abbreviated like this on bottles; DBP, DEHP, DEP, BPA.

Found in: synthetic fragrance, nail polish, hairspray, and plastic materials.

Synthetic Fragrance: an engineered scent that may contain any combination of 3,000-plus stock chemical ingredients, including hormone disruptors and allergens. Fragrance formulas are protected under federal law’s classification of trade secrets and therefore can remain undisclosed. Please stop wearing perfume! With every spritz you are disrupting you hormone and breathing functions. This causes asthma, lung disease, and all sorts of digestive issues as well. What's worse? Fragrance is added to everything! Please check your products for fragrance and switch your perfume/cologne outfor essential oils.

Found in: nearly everything.

These 4 ingredients barely scratch the surface in the world of toxic crap. For a longer list of chemical ingredients, check out "The Never List" from Beautycounter.


Like I said before, I have been researching these products for years. I have narrowed some of my favorites down to a few trusted brands. These companies have made commitments to their products and consumers that they will fight to get these chemicals banned and woprk hard to keep all toxic ingredients out of our hands and off our bodies. 

Beautycounter

At Beautycounter, they are committed to a health and safety standard that goes well beyond what’s required by U.S. law: We’ve banned the use of more than 1,500 questionable or harmful chemicals through our "Never List”—all while ensuring our products perform and that they’re as indulgent as any other luxe shampoo, lipstick, or oil in the market.

Dirty Girl Farm

Organic and vegan line. I was first introduced to DIrty Girl Farm by browsing at the Royal Oak Farmers Market. All the products are a direct source from the owners farm made with love right here in Michigan. The products are clean and have limited ingredients all easy to read on the back of each bottle. 

Dauphine Beaute

Dauphine Beaute is a luxury skincare line that contains 100% pure and natural botanical and plant derived ingredients and is packed with active enzymes, vitamins and anti-oxidants to bring out your most beautiful skin. They strive to source the highest quality natural ingredients to achieve the most effective results like,  a clearer, softer, smoother complexion with enhanced elasticity. Use code JRW20 for your discount.

Kenna Nicole Products

Kenna Nicole uses only the best and purest ingredients in our all-natural line of products; even if it takes years to perfect. Their dedication to high-quality goods is part of Kenna Nicole's spirit, along with a desire to heal both people and the environment. KN donates money from yearly sales to the Alliance For The Great Lakes. They are proud to support their mission to conserve and restore the world's largest freshwater resource, ensuring healthy Great Lakes and clean water for generations of people and wildlife to come. 

My non-toxic beauty guide from head to toe

 


This is just the beginning of my favorite products. I will be adding more and more over time as I discover others. If you have products that you would like me to check out, please email me at jaclyn@jaclynreneewellness. I'd be happy to check them out. As well as cleaning beauty on the outside, we love to create beauty on the inside too. Here are my favorite food products that I am currently crushing on that will help with anti-aging and clear, bright beautiful skin. 

 

 

I also really love Doterra Essential oils too, but I don't know that much about each individual oil and it's purpose. I defer to my knowledgeable source Shaina Allen to guide me to the right product for my needs. I love to wear essential oils as a perfume and diffuse it in the house to freshen air and keep the germs away. Check out her official site and email her if you have questions. Shaina Allen Doterra Website

Small changes can have big results on your health and wellness. Make the commitment to your body to start switching these products out asap!

Your hormones will thank you later. 

 

XO Jaclyn Renee

Chocolate Mint Shake

I use this smoothie as my go-to quick snack all the time. I try and keep the ingredients on hand so if I know I'll be driving around a lot that day or need a little something to get me by to dinner, I'm all set. I use a secret ingredient from Nature's Way called Chlorofresh, which is a mint flavored Chlorophyll. Chlorophyll helps in normal blood clotting, wound healing, hormonal balance, deodorizing and detoxification of the body and promotes digestive health. It has healing effects on oxidation and inflammatory conditions such as arthritis and fibromyalgia. It also is used as an internal deodorant. Consistent use will cut back on sweating and body odor from switching to natural deodorant. My second secret ingredient is Marine Collagen. This has single handedly changed my skin. After a few weeks of using this in smoothies I noticed smoother skin, less breakouts, and a plump dewy texture. 

 

Ingredients:
2 cups hemp, flax, or almond milk (pure, no gums or carageenan)
2 scoop Vital Proteins Marine Collagen
2 Tbsp.  flax seeds
1 Tbsp. cashew butter
2 Tbsp. cacao powder
1 tbsp. mint flavored Chlorophyll
5 fresh mint leaves
Honey to sweeten (if desired, taste first)
 

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

P.S. I'd love to hear from you! Let me know how you liked the smoothie. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved 

Sweet Potato Smoothie

Want to fight cravings on your cycle? This smoothie will keep those pesky cravings at bay and also provide you with tons of fiber and complex carbohydrates to help fight off PMS as well. I added some extra goodies in there to help with inflammation too. 

Ingredients:
1 cup non-dairy milk
½ cup water
1 banana
½ roasted sweet potato
1 tbsp. nut butter
½ tsp turmeric
½ tsp cinnamon
1 tsp vanilla (optional)

1 scoop Marine Collagen

Blend and Enjoy

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

P.S. I'd love to hear from you! Let me know how you liked the smoothie. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved 

Buckwheat breakfast bowl

This hearty breakfast packs a big super food punch. Full of energizing complex carbohydrates and anti-oxidants, it will keep you full longer and help speed up your metabolism. The added honey and cinnamon will balance hormones, boost fertility, and keep menstrual symptoms at bay.

Buckwheat Breakfast Bowl      

  Printable Recipe PDF

Ingredients:
1 cup Organic Buckwheat
1 cup non-dairy milk of choice or organic whole milk
1 tsp. raw honey
1 tsp. cinnamon

Garnish choices:
Shredded coconut
Goji berries
Fresh blueberries
Sunflower seeds 

Any other nut of choice (always soak for at least a couple hours in water)

1)      Prepare a larger batch of buckwheat to keep in the fridge for the week per instructions on bag (My favorite brand is Eden organic)

2)      Take ¾ cup cooked buckwheat and place in a small pan along with your milk of choice, honey and cinnamon on high heat

3)      You may have to break up the buckwheat a bit with a spoon as it sticks together from the fridge

4)      Bring to a quick boil then bring it back down to very low heat and let simmer with the lid on for 5 minutes with the occasional stir

5)      Remove from heat and place in a bowl

6)      Garnish with toppings of choice and enjoy 

 

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

P.S. I'd love to hear from you! Let me know how you liked the smoothie. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved 

 

 

Shelley's Salad - 3 Ways

Today I am grateful for friends that inspire me to be better and challenge me to grow. One of my great friends in particular, Shelley, is always coming up with the best ideas for quick healthy vegan meals that are so damn delicious and require such little time to prep. Since I have been working on reducing my meat consumption a teeny bit, her salad's have kept me full and out of the kitchen for hours on end. 

If you start the week off by preparing a larger portion of 1 grain and chopping veggies in advance, you'll have unlimited options for salads all week. That way you are always prepared and can keep stable blood sugar levels instead of searching for something to eat and settling for an unhealthy options just to satisfy your hunger. 

Tips 

  • Shop according to which salads you will munch on all week
  • Buy all pantry items and keep on hand so you only have to purchase fresh items regularly

Day 1 meal prep

Make a large batch of quinoa, buckwheat, or brown rice

Greens

  • kale
  • spinach
  • bok choy

Slice, chop or dice these veggies

  • carrots
  • celery
  • cucumber
  • broccoli
  • radishes
  • onion
  • red, yellow or orange peppers

Have these nuts on hand

Additions

  • avocado
  • hummus (my fav is Hope hummus)

Dressing-pantry items

Shelley Salad #1 - Raw Green

Amount of ingredients depends on hunger level; add the amount you'd like

  • 1/2 cup of grain
  • carrots
  • cucumber
  • celery
  • radishes
  • kale or spinach
  • pine nuts
  • sunflower seeds
  • 1/2 avocado

Dressing

  • olive oil
  • balslamic vinegar
  • dollop of hummus

Chop it up and gobble it up!

Shelley salad #2 - Grain Goodness

  • 1 cup cup grain (warm)
  • carrots
  • broccoli
  • pine nuts
  • pepitas

Dressing

  • olive oil
  • hummus (heavy on the hummus)
  • salt and pepper to taste

For a heartier meal.

Shelley Salad #3 - Stir-fry Salad

  • greens on the bottom of the bowl
  • heat 1 tbsp coconut oil
  • saute peppers, onions, broccoli until tender
  • add 1/2 cup grain to pan
  • add 1 tbsp tamari
  • throw over greens and toss to wilt
  • add cashews and half an avocado

Enjoy with chop sticks.

Share the love.

I love to hear your comments or see your creations as well. If you post your salad, please tag me @jaclynrenewellness and #JRWapproved. Feel free to leave your comments and questions below. 

Xo Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

Healing Apple Breakfast

This breakfast is a favorite among many of my clients. Simple to make and packed with healing ingredients, this breakfast is sure to fuel your body the right way. By stewing the apples, they become easier to digest and make for great complex carbohydrate fuel. Ghee is very gentle for the digestive system and also lactose intolerant friendly. Layer it up with some of the topic options or put your own twist on it. 

Be sure to share your bowl with me! Tag me on Instagram @jaclynreneewellness

Healing Apple Breakfast (Printable PDF)

Ingredients:

1 Organic apple
1 Tbsp. ghee
½ tsp. cinnamon
½ tsp. ground cloves

Optional:

Shredded coconut
Flax seeds
Hemp seeds
Sunflower seeds
Goji berries
Coconut yogurt
Walnuts

Instructions:

1)      Chop up apple, cover with water, add cinnamon and cloves, and bring to a boil

2)      Lower heat and simmer until soft

3)      Drain water (option to drink apple water if desired)

4)      Put apples in a bowl, add ghee, and a touch more cinnamon

5)      Add optional ingredients if desired

XO Jaclyn Renee
 

 

 

 

Lentil Soup

Lentils are packed with powerful vitamins and minerals and make a great hearty dinner without meat. They also have incredible health benefits for such a small little legume.

To start, lentils contain lots of dietary fiber, both soluble and insoluble. Soluble fiber acts like a gel in the digestive tract which cleans out excess bile. Bile is where cholesterol hangs pout in the body. Insoluble fiber  helps to prevent constipation and can prevent digestive disorders. 

Next is the high amount of magnesium. This nutrient is natures own calcium channel blocker. Magnesium helps veins and arteries, as well as other organs, relax which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. 

In addition to these health benefits, lentils also help stabilize blood sugar levels. If you do not have diabetes, maintaining a stable blood sugar level is a great way to prevent it. If you are pre-diabetic or have diabetes, eating legumes on a daily basis will help balance your levels out and provide steady slow-burning energy. 

So what are you waiting for? Whip up a quick and easy bowl of this slurp worthy soup. To begin, you might want to make a batch of my homemade chicken bone broth, Bone broth is very healing for the intestines and gut lining. 

Ingredients:

1 Tbsp olive oil
2 celery stalks, diced
2 carrots, diced
1/2 Spanish onion, diced
1 garlic clove, minced
2 QT homemade bone broth or stock of choice
1 bay leaf
1/4 tsp/ finely chopped thyme
3 cups fresh spinach
1 box of Pomi organic

1 1/4 cup green lentils
 

Instructions:

1. Heat the oil in a large saucepan. Add onions, carrots, celery and cook until vegetables have softened. About 10 minutes.
2. STir in garlic and cook until fragrant.
3. Add broth, tomatoes, lentils, bay leaf, thyme, and season with salt and pepper to liking. 
4. Bring to a boil, then reduce to a simmer for about 15 minutes. 
5. Give it a taste and season more if needed. Add spinach and stir intil it wilts.
6. If you prefer a creamier texture you can puree half the soup in a blender and place back in the pot. 

Sip, slurp, and enjoy!

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.

P.S. I'd love to hear from you! Let me know how you liked the soup! Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram @jaclynreneewellness and #jrwapproved 

 

Gut Health 101

Everything begins and ends in the gut.  In fact, our second brain is the center of our gut and is home to the central nervous system and is actually larger and more powerful than the one in our skull. It holds the power to 3/4 of our immune system. The gut is also the first place we should look when we are experiencing chronic disease and inflammation.  When our digestive tract has been compromised our whole immune system can be compromised. Let's take a quick look into the gut and it's four major parts.

  • The intestinal wall is the lining of the digestive tube. 
  • Intestinal flora is the good bacteria that live in the intestinal wall AKA microbiome. 
  • The Gut's lymphatic system or Gut associated lymphatic tissue; GALT
  • Nervous system or small nerve fragments that are spread throughout the gut

If any of the four parts of the gut have been compromised, your immune system will be notified and your body will start to become inflamed. You may start to experience light digestive discomfort or bloat to begin however, if not addressed properly if can morph into many other symptoms.

  • food allergies
  • indigestion
  • bloating
  • Inflammation of the joints
  • depression and anxiety
  • auto immune disorders - Celiac, Chrohn's, MS
  • skin conditions like psoriasis, eczema, and acne

These signs and symptoms of gut inflammation should not be taken lightly. Predominantly referred to as "Leaky Gut" this type of inflammation will definitely effect the long-term health of your body and your brain.

What is Leaky gut really? Leaky gut is simply a penetration of the intestinal wall, or the most important wall in our body. A colon contains these hair-like tight junctions that help ward off toxins from poor nutrition and uncontrolled environment. When they have become inflamed it starts to pry the junctions open and can create tiny cracks in between the junction. Instead of digesting and dumping the toxins through the body, they can slip through the cracks and into the bloodstream.  This is ultimately where disease begins. 

Things that can disrupt the gut lining:

  • exposure to BPA and other toxic chemicals
  • pesticide exposure (non-organic food)
  • antibiotic overuse
  • stress
  • chronic infections
  • alcohol
  • caffeine
  • sugar
  • gluten (for some)
  • dairy (for some)


Indefinitely, avoiding these things will help the healing process, however it's important to understand that healing takes time. The gut heals in stages. We have to reduce the inflammation first and the allow the lining the opportunity to heal properly. For a basic guide to begin the healing, check out my blog 5 tips to heal your gut. This will start to get you back on track. 

Beyond that, if you are still experiencing symptoms,  I have a protocol set for healing the body for good.  The best place to start is with an Initial Session. This way I can get to know your timeline and history of symptoms. Sometimes we can heal by simply adjusting the diet and incorporating healing foods. Sometimes I need to go further in and do some testing. I perform two types of testing. One is a blood analysis for food sensitivities and the other is a stool analysis for bacteria and parasites. Book your appointment here. 

I can take clients out of the Michigan area as well via Skype. 

Following my JRW lifestyle guidelines, along with your personalized program will remove all of your struggles and symptoms and help you thrive. I know what it feels like to live every day in a constant struggle. Let me guide you towards better health and wellness so you can enjoy life again. 

XO Jaclyn Renee

 

Momma's Baked Chicken

This dish brings me back to my childhood because my mom would make this if we were sad, sick or cold. It's the ultimate food as medicine cure. Like most of my recipes, very minimal ingredients and effort required. If I had a DJ name it would be DJ Lazy Chef. So check it out and let me know what you think. Comments are encouraged, complaints go in the bin under the sink. Just kidding! Please let me know if you add or subtract anything and find a new creation!

Momma’s Baked Chicken


Ingredients: 

Organic chicken; 2-4 drumsticks, 2 thighs, 2 bone in breasts (I recommend buying the chicken already cut up because chopping a whole chicken is brutal) 
1 small bag of red skin potatoes
6-8 organic table carrots skinned, kept whole
1 large organic Spanish onion
½ cup of ghee
Salt & Pepper to liking
Options for a little bolder flavor; sprinkle of crushed red pepper, cumin or garam masala for an ethnic flair
 
Instructions: 
1)    Preheat oven to 400 degrees (chicken likes 400 degrees as my momma always said) 
2)    Melt ½ cup ghee
3)    Place all chicken in bowl and coat with ghee  
4)    Chop onion into slices
5)    Cut redskin potatoes in half (peel if desired) 
6)    Place potatoes, carrots, and onions in the bottom of roasting pan
7)    Place chicken over the top of the vegetables, pour rest of butter over everything  
8)    Season with salt and pepper to liking; add additional seasoning here if desired 9) Cover and roast in oven for 1 hour or until internal temp of chicken is 190 degrees
 

 

 

XO Jaclyn Renee

 

 

Stuffed Peppers (ground meat of choice)

All of the recipes on my website are gluten-free and dairy-free but full of flavor and family favorites. Most of the time when I have people over for dinner, they don't even realize they are so healthy. Well... maybe my Dad cause he's always looking for the bread. 

I've even watched children gooble up these dinners without a complaint! I'd love to hear from you! Let me know. Did your family like it? Leave me a comment below. Did you put your own take on the recipe? Please share with me!

Stuffed Peppers (printable PDF)


Ingredients:
1 lb. ground buffalo, beef, turkey or chicken
1 box of Pomi chopped tomatoes
1 chopped poblano pepper
1/2 tsp black pepper
1 tsp crushed red pepper
1 tsp garlic powder
1 cup spinach
¼ cup red onion finely chopped
6 large red, green, yellow, or orange peppers
1 cup brown rice (optional; add cooked rice to meat mixture)
Dash of hot sauce if you like it spicy!!


1)    Preheat oven to 375 degrees
2)    Prepare peppers by rinsing, chopping off the top and taking out seeds in the middle and place in a roasting pan.
3)    In a medium bowl put raw meat and all the spices and mix together
4)    In a skillet, sauté onion on medium for a few minutes until a little soft
5)    Add meat and sauté till brown
6)    Return this mixture to the bowl (no need to drain because these meats are extra lean) and add the diced tomatoes, brown rice (if desired) and spinach
7)    Fill the peppers with meat mixture to the top and return to roasting pan
8)    Place a little water in the bottom of pan, place cover on, and bake in the oven for 45-50 minutes or until the pepper is soft
9)   Shake a little hot sauce or add Jac's guac on top

 Serve with a side salad; makes great leftovers

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.


 

Jac-pot Beef Chili

This recipe is the first of many new crockpot dinners that I will be posting. They will be convienently named Jac-pots! So many of my clients are too busy to eat healthy these days, That is why I creating recipes with limited ingredients and easy prep. The series of Jac-pots will be very simple to prep in the am and able to stew in the crockpot for 6-10 hours while you live your life. Come home, open the pot, and serve.

I'm starting with my beef chili recipe beacuse it is an easy crowd pleaser. Add a little Jac's guac on top or some oprganic shredded cheese. Bake a sweet potato and pour over the top to make it a meal. Make an extra batch a head of time and freeze for another day. 

Jac-pot Beef Chili (printable PDF)

Ingredients:

2 lbs. grass fed ground Beef
6 carrots
1 Spanish onion
3 stalks celery
1 tsp smoked paprika
1 tsp cumin
1/2 tsp garlic powder
1 tsp chili powder
1 tsp crushed red pepper
1 small can of organic diced green chilies
1 15oz can of organic kidney beans rinsed thoroughly(optional)
2 750g boxes of Pomi chopped tomatoes
Salt and pepper to taste after cooked

Crock pot instructions:

1)      Chop onion, carrots, and celery and place in a bowl to the side

2)      Brown meat in skillet on medium heat

3)      Drain meat after and place in crockpot

4)      Add cut up veggies, diced tomatoes, beans (if desired), and all spices

5)      Cook in crockpot on low for 4-6 hours

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

XO Jaclyn Renee

Turkey Lettuce Wraps

This is one of my favorite dinner recipes to make. Every time I make it, my husband says he could eat it everyday. With limited ingredients and quick prep, this dinner is a weekly go-to for me and I always have a little left over for lunch the next day. I'll take the leftover meat and throw it over some quinoa and add some avocado. No warm-up needed!

Turkey Lettuce Wraps (printable PDF)

Ingredients:

1 lbs. organic ground white turkey
½ cup chopped onion
½ cup chopped carrots
½ cup chopped celery
½ cup any additional veggies
2 Tbsp. organic coconut oil
3 Tbsp. liquids aminos or organic gluten free tamari
1 cup chopped raw organic cashews
½ tsp crushed red pepper
Organic romaine leaves for making wraps

1)      Chop all vegetables

2)      Slowly heat up coconut oil in a pan to medium heat

3)      Sauté vegetables until slightly soft and onion is translucent and place on the side

4)      Return pan to heat and brown the turkey

5)      Once your turkey is cooked through, put the vegetables back into that pan with a little more coconut oil, liquid aminos, crushed red pepper, and cashews

6)      Reduce heat to low and simmer for a few minutes

7)      Serve in a bowl with romaine leaves on the side

 

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.

XO Jaclyn Renee

 

Simple detox smoothie

After a long weekend away or a busy weekend of eating out, I like to fall back on something that will get me back on track. Having a go-to plan of action always helps me stay successful in my healthy lifestyle. 

Starting in the morning I like to take a few minutes to set my intentions for the day or week, spend a few minutes meditating, and then make a simple shake that will help my body digest and rid of the built up toxins. Breakfast is the most important meal of the day so even if you have stepped out of line the day before do not skip it. Simply fill it with the right ingredients to get the digestive process going. 

SImple Detox Smoothie

Ingredients:

2 cups non-dairy milk
1 Tbsp. flax seeds
1 scoop Vital Proteins Marine Collagen
1 Tbsp. Artisana cashew butter
1/2 an avocado
2 shakes cinnamon
1 tsp. vanilla

Blend and enjoy!

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 

P.S. I'd love to hear from you! Let me know how you liked the smoothie. Did you add anything or try a different spin? Is there something you'd like me to post? Share the love! If you post your healthy creation make sure to tag me in it on Instagram and Facebook. 

XO Jaclyn Renee

 

5 simple ways to detox the body.

The body has the ability to naturally detox everyday. However, harmful environmental toxins, common allergies, and chemicals in our food have made it harder for the body to perform. When the body does not flush toxins properly it can back up in our organs and intestines, thus causing inflammation in the body. We become bloated, feel irritable, get rashes or even acne as a way for the body to signal that something has gone array. We think, "I'm just going to juice for 5 days, or I'm going to workout everyday, twice a day, to get back on track." The problem is, those things will not help with long-term success and may end up hurting more in the end.

If you are feeling any of the above symptoms, or simply have been overindulging a bit more lately, it may be time to try detoxing your body.  These home remedies are easy, inexpensive ways to get the blood flowing and the organs flushing. Plus, you can still eat food! I do always recommend staying away from excess sugar and alcohol and drinking tons of water while choosing any of these options. They are all very safe for you and have many benefits. Set yourself up for a home spa detox weekend and try them all.

 

1. Dry brushing

Dry brushing is a technique in which you use a high grade skin brush in small circles, starting at your ankles, and covering all the skin working towards your heart. Work your way up your legs to you arms, chest, stomach, and back. This will stimulate the lymphatic system which is a great way to eliminate toxins. Your lymphatic system is responsible  for eliminating cellular waste products and if not working properly will cause a build up and make you sick. Lymphatic congestion is a major factor leading to inflammation and disease. This is just one of the many benefits of dry brushing. The list goes on to increase circulation, reduce cellulite, relieve stress, and improve digestion and kidney function. My favorite one is from Dirty Girl Farm. I do it for about 2-3 minutes before my shower everyday. It's so invigorating and a great detox habit to be addicted to.

 

2. Home Hydrotherapy (hot/cold showers)

Your skin is your body's largest and fastest growing organ. Your skin is your protective coat and barrier between disease and germs coming in and eliminating toxins out. We take care of our skin by cleansing and moisturizing, but what about detoxing it? Try your own little spa experience at home with alternating hot and cold showers. The hot water has relaxing properties, will soothe stress and open the pores. The quick jolt of cold water right after will aid in the elimination of toxins and reduce inflammation in the body. Together it helps to improve circulation and makes your skin glow. This can be done any time you take a shower and is a quick way to detox you from feeling sluggish.


3. Foam Roll

If you aren't familiar with what a foam roller is, you can look one up and purchase one right here or you can pick one up at your local sporting goods store. A foam roller is used to stretch out your muscles before and after a workout or even after a stressful day. When you workout really hard or are under a bunch of stress it builds fascia in your muscles. The foam roller works to remove the build up and recover muscles more quickly than just stretching alone. It also helps improve flexibility and reduce stress. Try it everyday for 5 minutes at night and note the difference in your body at the end of the week. You can look up some videos on YouTube about how to properly foam roll your body.

4. Have "a" green juice

You don't have to juice all day, every day, for 5 days straight to experience the benefits of juicing. Just one green juice as a meal replacement is enough to send forceful signals to your organs to start eliminating toxins. Choose juices with ginger and lemon for their anti-inflammatory properties and cleansing effects.

 

Try my Liver detox green smoothie

 

5. Eat Soluble Fiber

Most Americans do not reach the amount of recommended dosage of fiber a day. Women should consume around 25 grams of fiber a day and men should come in around 38 grams a day. Fiber helps keep waste moving through your intestines and aids in elimination of toxins through the liver. It also helps to boost the good bacteria in your gut to keep everything healthy and running smoothly. Eating fibrous foods will also keep you full longer, so you are less likely to go looking for sweet or salty snacks later. Try adding some oats, lentils, beans, dark leafy vegetables, or fruits to your diet to get the amount you need. Also, make sure to drink plenty of water to stay hydrated and help digest these foods.

 

XO Jaclyn Renee

 

 

 

 

 

Is your skincare messing with your hormones?

Our skin is the largest organ of the body. It contains three layers to protect us, but readily absorbs everything that is applied and enters it into the bloodstream. As a society, we are consumed with tons of lotions, potions, and creams to help with anti-wrinkle, anti-age, and acne fighting. Almost all of those products contain harsh chemicals and parabens to make the products work but as you may be seeing results on the outside, you could be doing some permanent damage on the inside. As those chemicals penetrate the skin and enter the bloodstream, our immune system is compromised. It hinders our bodies ability to fight off disease and eventually will lead to serious issues like auto-immune diseases and cancers.

According to breastcancer.org, a nonprofit organization dedicated to providing the most reliable, complete, and up-to-date information about breast cancer, these toxic ingredients are considered hormone disruptors. This can affect how estrogen and other hormones act in the body, by blocking them or mimicking them, which throws off the body's hormonal balance. Because estrogen can make hormone-receptor-positive breast cancer develop and grow, many women choose to limit their exposure to these chemicals that can act like estrogen.

So, why is excess estrogen bad? By disrupting the hormones and increasing estrogen in the body, you can experience all sorts of side effects. 

  • bloating
  • swelling and tenderness in the breasts
  • decreased sex drive
  • irregular menstrual periods
  • headaches
  • mood swings
  • fibrocystic developments in the breast
  • weight gain
  • hair loss
  • cold hands or feet
  • feeling tired or lacking energy
  • difficulty with memory
  • trouble sleeping
  • increased symptoms of premenstrual syndrome or PMS

Prolonged exposure to excess estrogen or ignoring these symptoms can result in many long-term health concerns such as infertility and cancer.

This does not only effect women. When men are exposed to excess estrogen they will have many side effects too.

  • Infertility. Estrogen is partly responsible for creating healthy sperm. When estrogen levels are high, sperm levels in semen may fall. This can lead to fertility issues.
  • Gynecomastia. Estrogen may stimulate breast tissue growth. Men with too much estrogen may start developing larger breasts.
  • Erectile dysfunction. A balance of both testosterone and estrogen is important for healthy sexual growth and development. Sexual function may be impacted when these hormones become imbalanced. Men with high levels of estrogen may have difficulty getting or maintaining an erection.

As annoyed as my hubby gets each time I take a product away from him and replace it with a non-toxic version, he understands that its not worth putting that on or in his body and experiencing these symptoms. 

Switching to organic, vegan and gluten-free products is a good start, but there are even more hidden chemicals out there that they sneak in. Here are my top 3 worst ingredients.

  • Synthetic Fragrance: an engineered scent or flavoring agent that may contain any combination of 3,000-plus stock chemical ingredients, including hormone disruptors and allergens. Fragrance formulas are protected under federal law’s classification of trade secrets and therefore can remain undisclosed. Found in: all types of cosmetics.
  • Parabens  (methyl-, isobutyl-, propyl- and others): a class of preservatives commonly used to prevent the growth of bacteria and mold. Parabens are endocrine (or hormone) disruptors, which may alter important hormone mechanisms in our bodies. Found in: shampoo, face cleanser, body wash, body lotion, foundation.
  • Phthalates  (DBP, DEHP, DEP and others): a class of plasticizing chemicals used to make products more pliable or to make fragrances stick to skin. Phthalates disrupt the endocrine system and may cause birth defects. Found in: synthetic fragrance, nail polish, hairspray, and plastic materials.
     

But that's just scratching the surface. Did you know that there are more than 1,300 chemicals banned in all products in Europe, but here in the States they have only banned 11? Or that a law hasn't been passed to regulate our beauty care ingredients since 1938? 

It's time to investigate your products and starting to make the switch. You can find a full comprehensive list called "The Never List" here on one of my favorite go-to non-toxic beauty lines Beautycounter. Print it out and cross check your products to ensure that you are being safe when you smear it  on.

Check out my recommendations on my JRW Approved: Non-toxic Beauty Guide. If you suspect that you are having hormonal balance issues and would like some help in making changes and healing your body, start here with your 30 minute consultation and health history. 

Making small changes can have an incredible impact on your short-term and long-term health. I encourage you to be an investogator for you and your familiy's wellness.

XO Jaclyn Renee