Anxiety + Social Media

Last week I did a poll on Instagram and asked the dreaded question… “How many of you get anxiety from social media?”  Then I went on with my day at work and forgot to check in.  About 6 hours later, I popped back on Instagram and I was overwhelmed with the response.  I had over 30 messages about how much social media is stressing people out.  From all sorts people. Young, old, influencers, business owners.  And the response was all the same.  That each person felt the need to “keep up” and it caused them constant anxiety on a daily basis.

How is it that one little app can have so much control over us?

With the constant need for more in our society, there is no wonder there is such a draw.  I go through my phases where I am completely addicted and then times where I can barely even stand it.  I go through a roller coaster of emotions too. Some days it makes me motivated and excited and other days depressed and feeling less than.  Anyone else feel the same?  If you are right there with me, it’s totally normal.  Almost all of my colleagues and friends go through this.

I’m preparing a workshop soon for this very topic, but in the meantime, I have decided to take a serious 10-day digital detox starting this weekend.  No Facebook, No Instagram.  I can almost feel myself relaxing simply saying it out loud. I encourage clients to take digital detoxes as often as possible.  So often, we miss what’s right in front of us because we are lost in our phone.  Or so focused on getting that photo just right that we ignore the people we are with. Actually, I have a great story like this that prompted my detox.

Last week was my 36th birthday.  I woke up in a great mood feeling rested and refreshed.  I wanted to make the perfect satisfying breakfast so I decided on a Food for life gluten free English muffin - one side sweet with almond butter and blueberries, one side savory with avocado and crushed red pepper.  I was excited to start eating it and then I stopped and reminded myself that I should take a picture of it for instagram.  In the midst of trying to get the perfect lighting, I dropped the plate right on the ground.  Dammit!  My perfect birthday breakfast ruined all because I needed a stupid picture. I was pretty pissed and then I realized it was a definite sign.  A sign that I was so lost into the iPhone world that I wasn’t even enjoying life’s simple pleasures, even on my birthday!

And so the detox begins!

I met with my marketing manager Lindsay Cumming to discuss the strategy for the detox and how to use my time wisely.  I hadn’t written a blog in over six months or worked on my meal plan recipe books at all.  She said, “Why don’t you write a blog about why you are doing the detox?”  This is why I pay her the big bucks folks!  She knows how to reign in my right brain.

As I write this blog, I realize that taking a 10-day detox is all fine and dandy but what do you do during and after to avoid the build up of anxiety all over again. Well… let's break it down.

DURING THE DIGITAL DETOX

Create a plan of action

Meeting with marketing coach always saves me because she helps me create a plan, however you do not need a coach to set intentions. Always start with the “why.”  Why are you doing this?  Why is this needed?  By setting your intention of the detox, you can become more clear of what you may have been missing out on.  After you figure out the why, write out a couple action steps of things you’d like to accomplish in this time and hold yourself accountable.  Or better yet, grab a friend to do it with and hold each other accountable.

Get sh*t done

Do you ever have a list of things that you want to get to do “someday?”  Well guess what… today is the day!  With all the free time you’ll accumulate from not scrollin’ and trollin’, you can try a new workout class or finally clean out the dreaded junk drawer.  Or maybe connect with friends you’ve been meaning to get a hold of and have an engaging social media free lunch.

Create nightly rituals

One of my favorite ways that I teach my clients to reduce anxiety (and use myself too) is to create nightly rituals.  They help you sleep better, reduce stress on the body, and help you restore your immune system.  Think warm epsom salt baths or foam rolling, light stretches, warm tea, or journaling.  Creating these rituals will keep you away from the mind numbing stimulation of social media too!


AFTER THE DIGITAL DETOX

Have you ever been on a 21-day cleanse or diet and all you can think about it the 22nd day where your gonna go ham on a double cheese pizza? Same!  This can be the same for the digital detox too.  You’ll most likely be counting down the days to get back on or immediately go back to old habits as soon as it’s over, unless you can set some boundaries on it prior to jumping back on.  In all aspects of life, we are trying to create healthy relationships, why not create one with your phone too.

Limit your daily usage

If you have done the iOS update on your iphone, there is a tab in settings called screen time.  You can visibly see where you are spending most of your time (it’s scary) and adjust as needed.  There is also a great app called Moment that will track this for you too.  If it’s hard for you to control it simply by seeing how much you are on it, you could set a timer before you jump on and stick to it so you can go on to other things.

Be in the moment

Before you pull out your phone, think about if it’s absolutely necessary. If you are out to lunch with a friend or with your partner, do you really need the photo of the gluten free bolognese or can you bypass and engage with the person you are with and enjoy it.  No one will die if you do not post about it.

Have a cut off time

My cut off time for social media is 7:30pm.  At the very least 3 hours before bed because the blue light from the phone can be so stimulating that it can disrupt sleep.  I’ll usually eat dinner and then catch up really quick one last time after that.  Then I’ll plug in my phone on the charger and walk away for the night.  “Cue the nightly rituals now.”

If you are struggling with anxiety and having a hard time getting ahead of it, please do not hesitate to reach out. I would love to connect with you. Book a complimentary consultation here.

 

XO Jaclyn Renee  

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Could it be Candida?

When I was diagnosed with Candida ten years ago, I was actually relieved. I had been searching for an answer for the majority of my life, visiting countless doctors and undergoing test after test after test. Being poked and prodded for most of my teens left me very anxious and depressed. I was bloated all day everyday and had terrible stomach pains. I suffered from chronic fatigue where it became impossible to get out of bed in the morning. My skin was terrible. cystic acne everywhere... and it was so painful.

When I was finally introduced to Holistic Medicine, my whole life changed. Within days of following my Naturopathic Doctor's advice to remove Candida, a weight was lifted off of me.  For the first time in my entire life, I wasn't bloated. Of course my healing journey to cure Candida was not that simple. I had to follow a protocol for awhile to make sure it had been eliminated.  And even now, I still have some setbacks. However, my quality of life is so much better than it used to be.

When I decided to become a Holistic Health Coach, I made it my duty to research gut health so that I could help others lift this burden too. Throughout my studies, I discovered that Candida is much more common than we think. In fact, an average of 70% of Americans are effected by a Candida overgrowth in their lifetime.

Candida is a fungus, which is a form of yeast, and a very small amount of it lives in your mouth and intestines. Its main job? Helping out with digestion and nutrient absorption.  It's important to understand that everyone has Candida in their system, but when overproduced, Candida can break down the wall of the intestines and penetrate the bloodstream — releasing toxic by-products into your body and causing leaky gut. This can lead to many different health problems, from digestive issues to depression. 

Common symptoms of Candida: 

  • Skin and nail fungus

  • Feeling tired or worn out, chronic fatigue

  • Digestive issues such as bloating, constipation, diarrhea

  • Autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, lupus, psoriasis, scleroderma, or multiple sclerosis

  • Difficulty concentrating, poor memory, lack of focus, ADD, ADHA, and brain fog

  • Skin issues like eczema, psoriasis, hives, rashes

  • Irritability, mood swings, anxiety, depression

  • Vaginal infection, urinary track infections, rectal itching, or vaginal itching

  • Severe allergies or itchy ears

  • Strong carbohydrate and sugar cravings

You may be thinking, well, some of these apply to me but how do I know if it is Candida? There are many variables along the way. Some people are born with Candida. It can be common or associated higher risk with c-section babies because they are not exposed to some nutrients when born. Even as a baby, I struggled with many digestive issues and back then, doctors did not have enough research to understand what I was going through. If you weren't born with it and one day it started rearing its ugly head, chances are you acquired it from these following pathways.

Things that contribute to the direct cause of Candida: 

  • Eating a diet high in refined carbs and sugar

  • Consuming alcohol daily or in excess

  • Taking oral contraceptives (birth control)

  • Living a high-stress lifestyle

  • Taking a round of antibiotics that killed too many of the good bacteria

1. Diet high in sugar

Consistently consuming high sugar foods feed the Candida bacteria, causing it to multiply. Sounds gross right? It is! They actually thrive off sugar. This includes white sugar but also any foods that converts to sugar like white potatoes and white flour. 

2. Chronic Stress

Stress affects your entire body, which can lead to excess Candida. One of your body’s first reactions to a stressful situation is to release cortisol, a hormone that suppresses your immune system and raises your blood sugar level. The Candida yeast feeds on the extra sugar, while your weakened immune system is powerless to stop it. Stress gives it the chance to overpower the existing gut flora in your small intestine.

3. Overuse of antibiotics

Antibiotics serve their purpose when needed, but in extended doses and excessive use, they break down our healthy bacteria and disrupt our gut flora. This, in turn, weakens the immune system, making it nearly impossible for the body to fight off disease, especially Candida.

4. Birth Control

According to TheCandidaDiet.com (a great trusted resource for Candida info) an outbreak of Candida can be traced to the contraceptive pill. The intestines depend on the right environment to support them, and this equilibrium can be thrown off by the hormonal imbalances caused by the contraceptive pill.

By disturbing this balance, the contraceptive pill opens the door for Candida to once again outgrow its competitors in the gut. Estrogen, the major ingredient in the contraceptive pill, is known to promote the growth of yeast. If you need evidence of how this can happen, see how many women get regular yeast infections while on the pill. It’s exactly the same principle, and it has been documented by multiple research studies.

5. Non-organic food

By exposing yourself to genetically modified foods (GMO's) and pesticides, your immune system breaks down making it more susceptible to yeast.  Buying organic food can help to reduce your exposure to antibiotics. An astounding 55% of the antibiotics used in the US are in the livestock industry. Herds of cattle are fed antibiotics to keep mortality rates low and profit margins high. Some of these residual antibiotics make their way onto our plates in foods like beef and milk. This has become so widespread that the European Union has banned it completely and won’t even import beef that has been raised with antibiotics.

Reducing your exposure to these five pathways will significantly decrease your Candida overgrowth but there are additional steps that need to take place.
 
First: you need to REMOVE the yeast. To remove the yeast you basically have to starve off the cells from reproducing. It can take up to six months to remove the bad bacteria so it is important to stay strong through the process. 

The two most important aspects of ridding Candida: Diet and Lifestyle. 

Diet Changes - Avoid toxic triggers: 

  • Caffeine

  • Sugar

  • Alcohol

  • Gluten

  • Dairy

Lifestyle Changes - Stress less
 
Stress is one of the biggest contributors to Candida. Stress ignites the reproduction of the cells, so it is very important for you to take care of yourself mentally and not overextend yourself when trying to eliminate Candida. Here are a few helpful tools for decreasing the stress in your life:  

  • Journal (get those unwanted thoughts out of your head)

  • Exercise

  • Plan ahead

  • Avoid or manage toxic relationships

  • Take a weekend trip to unwind

  • Choose yourself first

Out of all these rituals, journaling is my favorite. It provides a road map to your health. I often find it extremely helpful when assisting my clients and helping them understand their body and its reactions. 

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Healthy daily rituals

It is really important during your detox of Candida to take it really easy. When the body disposes of the excess yeast, it can be very overwhelming on the immune system. Proper rest and relaxation is key in your recovery. Slowing down your workouts and focusing on self-care is helpful too. It is common that people will experience cold and/or flu-like symptoms too, but remember that taking an antibiotic for these will only delay your success. It's best to weather it our with vitamins and bone broth.

Having structure around your day helps to keep the stress at bay. Also, these healthy rituals will help your body DETOX the yeast faster. 

  • Oil pulling

  • Hot Epsom salt baths

  • Meditating

  • Daily exercise

  • Hot water with lemon and cayenne

  • Drinking room temperature spring water

  • Dry sauna

  • Alternating hot/cold showers

The most important thing to remember is you are not alone. Many people are struggling with these symptoms and making these changes all the time. If you are looking for a supportive community with other people going through this then join my crew. The JRW Crew is a wonderful Facebook community of women who are all on their healing journey and support one another. Join here.

Is there testing for Candida?

Yes there are many tests that will show Candida. Spit and blood are the best ways. I perform a simple finger prick blood test for my clients through a company called KBMO Diagnostics. Additionally, they test for food sensitivities and inflammation in the body. I have done over 50 of these tests on clients in the last year and at least 50% of them were high in Candida. If this test is something you have interest in, you can book a complimentary consultation here so we can connect.

Supplements that support and eliminate Candida

Additionally, you can support your body with supplementation. There are a few different products you will want to include in an Anti-Candida protocol. An anti-fungal is almost always needed. This will help remove bacteria. You will also want to provide some good bacteria to through a quality probiotic. Lastly, you will want to work on healing the gut lining with an amino acid like L-Glutamine or Aloe. Be careful about purchasing some supplements online or low quality ones because they can cause more harm than good. I offer a professional grade products to my clients from a company called Xymogen. Xymogen is an exclusive to health care providers. They do not sell online through amazon, eBay, etc. in order to maintain the integrity of the product. As a Health Coach, I am not allowed to give out supplement advice to anyone who is not a current client, however I understand when someone may want some simple advice and recommendations for the interim.

That is why I have my Mini Consult. It’s done by phone for 40 minutes iand is $60. We will go over health history and concerns. Then I am able to provide you with a solid recommendation for your supplement protocol and specific instructions personal to you.

BOOK MINI CONSULT HERE

Ready to jump in head first? I have a Get Started Anti-Candida guide packed with more information on Candida plus:

  • foods to eat

  • foods not to eat

  • lifestyle recommendations

  • 7-day meal plan

  • grocery shopping list

  • recipes that help fight Candida

To get this guide, all you have to do is follow me on Instagram, tag 3 friends that would benefit from my Instagram page, and then send me a direct message with your email address. Then, I will email you the guide and you can start healing!

Lastly, you can make huge stride by checking out my FREE 5-Day Fix: Beat the Bloat guide. It is full of helpful information to start your healing journey. This guide has my top 5 tips that I tell anyone struggling with digestive issues. Keep in mind, it’s not always what you eat but how you eat it.

Xo Jaclyn Renee

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Food Combining + Gut Health

Food combining? Sounds complicated right? I thought the same when I first started studying it a few years ago, but I can assure you it's much simpler than it sounds. Food combining is a great way to improve gut health dramatically. It helps to combat bloating and fatigue post-meal as well. 

Back when I "thought" I was eating healthy (insert muscle head diet of chicken and brown rice constantly) I was still experiencing daily bloat. I can recall this one day that I was so bloated that I felt like I weighed 1,000 pounds. My stomach was sticking out further than a 8 month pregnant lady. And it was so uncomfortable. I didn't even want to leave the house.  I was so confused because again, I thought what I was eating was "clean."

At that point, my daily diet consisted of some type of egg breakfast with gf toast, lunch was chicken and brown rice, and dinner (if I even felt like eating by then, was some type of animal protein and steamed broccoli. I was so strong and so lean, yet I felt TERRIBLE everyday. Something had to change.

This is when I started to research how food actually breaks down in our intestines and what I found was astounding.

Each type of macro nutrient (protein, fats, carbohydrates) digest at different speeds. In addition, each type requires different enzymes and body solutions to break the food down. 

Acid vs. Alkaline

Let's take the example of my chicken and brown rice go-to lunch. Chicken, a protein, requires an acidic environment in which a digestive enzyme known as pepsin releases. An acidic environment  Pepsin is an endopeptidase (enzyme) that breaks down proteins into smaller peptides (that is, a protease). It is produced in the stomach and is one of the main digestive enzymes in the digestive systems of humans and many other animals, where it helps digest the proteins in food.

Brown rice, a complex carbohydrate, requires an alkaline environment to digest that releases an enzyme known as ptyalin. Ptyalin is an amylase (another word for saliva enzyme) found chiefly in saliva and pancreatic fluid, that converts starch and glycogen into simple sugars.

Since you can see that these two foods require very different environment's to completely digest, the result is that the food confuses the body and releases too many enzymes at once. This, in turn, slows down the digestive process. (Insert "aha moment")

What happens then? Bloating, fatigue, post-meal sluggishness. (Ahaaaaaaaa!)

If your food digestion is slowed down then it makes it easier for food particles to get stuck in the intestines and villi. (For more info on the gut, see Gut Health 101)  The longer those food particles linger in your intestines, the more they are inclined to ferment and cause bacteria. This is what the bacteria Candida, an overgrowth of yeast, lives for. Fermented starchy food hanging out in the gut is a breeding ground for bacteria. (I know, so gross!)

Food combining 101

Let's dig into the "rules" of food combining so you can make smarter choices to improve your overall gut health and digestion. 

1. Pair protein with non-starchy vegetables

Since non-starchy vegetables are rich in their own digestive enzymes, they do not need an alkaline environment to break down. Combining them with high-quality proteins is an easy way to break down and absorb you meal quickly, leaving you full of nutrients and a boat load of energy. 

Examples:

Wild salmon + Broccoli
Organic Chicken + Bell Peppers
Organic Turkey + Mashed Cauliflower

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2. Pair starches with healthy fats and vegetables

Keeping foods together that require an alkaline environment will help boost digestion of starches and help you absorb the nutrients more readily. I've had many clients call me and say they get bloated from quinoa or legumes and my number one response is, "What did you eat it with?"

9 times out of 10, they combined it with a protein, because that is what they thought they should do, and I don't blame them because I thought that too! Keep the starches together like a little starch family and you shouldn't have a problem. 

Disclaimer: soaking your grains, beans, and legumes overnight helps release phytic acid making them easier to digest as well. Might as well take all precautions!

Examples: 

Quinoa + Chopped Cabbage + Avocado
Swiss Chard Salad + Sweet Potato + Olive Oil
Brown Rice + Carrots + Toasted Sesame Oil

3. Eat fruit alone (sad sigh) 

This one can be tough, especially because there are 100 delicious smoothies out there that have been known to help gut health. It's important to remember that this may or may not be ok for you considering that every one is different. Keep a journal and track when you get bloated from meals. If everyday after your fruit filled breakfast smoothie you are experiencing discomfort, then it may be time to switch it up a bit. 

Fruit is the fastest digesting food with an average of 20-30 minutes. If you combine it with any other food, it will develop a traffic jam in the gut since most other foods take at least 3-4 hours to break down. The best thing to do is simply eat them as a snack in between meals on an empty stomach. Then you can absorb the fiber without all the discomfort.

However, combining leafy greens or celery with fruit does not usually cause a problem since these veggies are mostly made from water. This is where the Liver Detox Smoothie comes in and saves the day!!

4. Drink water away from meals 

Gulping large sips of cold water during eating dilutes the digestive enzymes and slows the process. Rule of thumb is room temperature water is way better for the gut but in general it’s better to finish eating before you sip some water. 

You can assist the digestive process by drinking the room temp or warm water with lemon 20 minutes before meals or after you meals. Lemon contains natural absorbic acid which will stimulate and activate your digestive juices. (Oh yea baby!)

5. Keep it simple stupid

My mom has been saying that to me since I was a little girl (in the nicest, most playful way possible.) I kept that saying in the back of my head for my entire life. Anytime anything wasn't working out for me I would hear her saying it while laughing and pointing her finger. 

As a society, we tend to overthink and overdo EVERYTHING! This stands true for digestive health too. Keep your meals as simple as possible to avoid food gut bombs and traffic jams. 

Remember, gut health is the root of total body wellness. Happy gut, happy life. 

As a recommendation to understand your bio-individuality more, keep a journal when changing things around. Your body is your best guide. Keeping notes will help you become your own investigator and realize what does and does not work for you. 

In addition, if you’ve been struggling with bloating and giesting food for awhile, you can try a digestive enzyme to help your body break down food. My favorite digestve enzyme is the GI-ZYME by Mannatech. My clients experience less discomfort after meals and reported barely any bloating after taking for 1 week. Purchase here.

If you have been trying to break free from bloating for far too long and you can't seem to get a handle on it, sign up for my newsletter and receive my FREE 5-day Fix to BEAT THE BLOAT! My tips will help you break free from bloat and chronic inflammation of the gut for good.

I love hearing from you. Please leave your comments and concerns below! Got a friend who could use this info? Feel free to share!

Happy healing!

XO Jaclyn Renee

 

Should you be gluten-free?

With all the fuss about gluten-free it can be quite overwhelming to understand right from wrong.  First, it is important to know what gluten actually is! Gluten is a yellowish-gray, powdery mixture of plant proteins occurring in cereal grains such as wheat, rye, and barley. It’s sticky-like texture acts as a glue, holding foods together.  It is used in flours as an adhesive to make baking or cooking easier. Barley and wheat gluten are also used as the base of beer to provide it with the flavor and depth. 

Although these grains, or gluten, have been around for years, people weren’t always “allergic” to them. It is important to understand that these crops used to be abundant and very healthy for us to consume. In fact, in some countries, it was there only source of food and provided many families with inexpensive nourishment. Over time as wheat began to be mass produced, as everything else has become in America, the farmers had to spray and inject crops with chemicals to keep up. Along with the crops being sprayed, changes to the way that bread and baked goods are made has changed. Water, flour, and salt were the only ingredients in bread back in the day. Investigate for yourself and turn over your bread at home and read the label. Chances are you won't even know what half of the ingredients are. Mixing all of these preservatives together with the wheat, whether it has been farmed properly or not, is almost impossible to digest. This would put it under the category of genetically modified foods, and even people without an actual gluten allergy, or Celiac, can have a reaction.  

Typically, becoming bloated or having a stomach ache is the most common symptom of a gluten allergy. However, sensitivities can show up many other ways. Below is a list of symptoms that have been tested as the highest forms that a gluten allergy comes through the body. If you are experiencing one or more of these issues, I would highly consider reading on to see how to proceed with elimination.

  • Anemia

  • Psoriasis, or eczema

  • Mouth sores

  • Dental disorders

  • Tingling or numbness in hands/feet

  • Mucus in stool

  • Diarrhea

  • Bloating

  • Constipation

  • Nauseous after eating

  • Muscle cramps

  • Arthritis

  • Brain fog

  • Always tired or hungover feeling

  • Joint pain

  • ADD or ADHD

  • Anxiety

  • Depression

  • Weight loss or gain

  • Acne (face or body)

  • Allergies

If you are reading on, then I'm guessing you had one or more of these symptoms. From here, there are a few steps you can take moving forward.

You can get a food sensitivity blood test.

I perform one for my clients through the company KBMO Diagnostics. It's a simple finger prick test and the results are back in 2 weeks. You can book your Initial Session plus FIT Test here. The KBMO test checks 22 foods for sensitivities. You do not need to be in the State of Michigan to be my client. I can drop ship the test and Skype for your appt.

You can also try an elimination diet.

There are a ton of different ways to try that, but I have a few simple steps listed below that you can follow to see how you feel. 

Step 1

Eliminate all wheat, flour, and gluten containing products for 4 weeks. This includes other items besides flour and cereals. Check the label or ask questions. 

Step 2

Journal how you feel on a daily basis. Note, you may start to feel a little worse for the first few days. This is just the wheat addiction leaving your body. It may be best to start over a weekend so you can get plenty of rest for your body to eliminate properly. 

Step 3

Stick with whole foods, fruits, and veggies. If you reach for the same old snacks but just gluten-free it is not helping the cause. Many of those products sneak in corn or potato starch which can wreak havoc the same way on the body, not to mention they have the same caloric value.

Step 4

On the last day of the 30 days, choose one meal to have some wheat. Don’t overindulge, but maybe have some whole grain pasta for dinner or bread on a sandwich for lunch.

Step 5

Continue to journal through throughout the day and the next couple days. How are you feeling? Did your symptoms come back? Did you feel fine? Did new symptoms come about?

It is also important to know what happens to your body when you eat gluten?

Upon consumption, those with a sensitivity experience a deterioration, or flattening, of the villi in your small intestine. Villi are hair-like projections that help to absorb vitamins and nutrients to nourish our bodies and sustain energy for our everyday activities. Malabsorption can occur when these villi start to flatten from the reoccurring consumption and as a result your body will experience one or more of the symptoms listed above. The more you experience these symptoms the more your body will start to attack itself, as it cannot keep up with the deterioration. This can lead to more serious issues like some of these auto-immune diseases and preventative diseases listed below.

  • Chrohns

  • Ulcerative Colitis

  • Sebo (small intestine bacterial overgrowth)

  • Candida (yeast overgrowth)

  • Infertility

  • Multiple Sclerosis

  • Chronic Fatigue

  • Irritable Bowel Syndrome

Listen to your body and what it is trying to tell you. If you do in fact have a sensitivity, not only does it make you feel bad in the moment, but overtime can really break down your body. Take care and nourish your body. Heal the damage that has resulted over the years.

It is also important that when embarking on a new lifestyle that you do have some professional help. You want to make sure that you are making the right choices and feeding your body enough vitamins and nutrients. 

When I went gluten-free it changed my life. It wasn't just the obvious breads and pastas that were causing the upset. Gluten sneaks its way into many common household foods and products. However, I also know how overwhelming it can be to embark on such a new lifestyle. 

That is why I created the STRESS-FREE GLUTEN-FREE GUIDE. 

A 74 page ebook that will help you master the art of gluten-free and feel good about it. 

This guide includes: 

  • my 5 best tips to success

  • the most important pillars of food quality

  • a guide to understanding cross-contamination

  • my favorite JRW-Approved GF products and brands

  • 30 days of meal plans, grocery lists, and recipes!!

WARNING: Following this guide will lead to the following positive changes:

  • more energy

  • less bloat and digestive distress

  • reduced chronic inflammation

  • clear skin and clarity

  • no more brain fog

Who is this guide for?

Anyone experiencing the following: 

  • digestive issues

  • constant bloating

  • joint pain and inflammation

  • chronic fatigue and low energy

  • acne, psoriasis, or ezcema

  • mood swings and depression

  • anxiety or feeling overwhelmed

Get your copy of the STRESS-FREE GLUTEN-FREE GUIDE today for only $35.

 Get the stress-free gluten-free guide here. $35

Get the stress-free gluten-free guide here. $35

 

If you need support or have questions, you can email me at jaclyn@jaclynreneewellness.com. For additional support on what to eat and how to cook gluten-free you can visit my favorite recipe blogs:

Gluten Free Goddess

Elana's Pantry

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.


5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

 

 

Chocolate Chia Pudding

Ingredients:

1 (13.5 ounce) can full fat coconut milk, blended
1 cup water
¼ cup chia seeds
2 tablespoon cacao powder
⅛ teaspoon vanilla
⅛ teaspoon celtic sea salt

Directions: 

1. Combine blended coconut milk, water, and chia seeds in a one quart mason jar and shake
2. Add cacao powder, vanilla, and salt and shake well
3. Refrigerate overnight to let chia seeds soften and absorb liquid

Enjoy!

XO Jaclyn Renee

Source: Elanaspantry.com

Pumpkin Chia Seed Pudding

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Studies show that the average American does not get enough fiber in their diet. We should be consuming about 20-30 grams per day to help aid in digestion. Fiber helps you digest your food efficiently, which helps your body absorb the nutrients from your food. Getting enough fiber can keep you from getting constipated as well. One cup of pumpkin puree provides you with 7.1 grams of dietary fiber. Pumpkin puree contains about 10 percent of your daily requirement for potassium as well. You need adequate amounts of potassium to support healthy digestion.

So I had been looking for random ways to include more pumpkin into my diet. I had become bored of the usual chia seed pudding and was craving something good. A friend of mine sent me a screen shot of a this pumpkin pudding she purchased at Hi-Vibe in Chicago and said, "How can we duplicate this?" I played around with the ingredients in the kitchen for a bit to simplify it and came up with this tasty dish. 

I like to eat pumpkin chia pudding post-workout or even bring it for a sweet treat to a party. 

 

    Pumpkin Chia Pudding

Ingredients: 
1/4 cup chia seeds
1/4 cup organic coconut milk simple
1 tbsp. MCT oil
1/2 tbsp. pumpkin spice
1 tbsp. xylitol
2 scoops Marine Collagen (optional for protein)
1/4 walnuts (optional)

Directions:
1. Place all ingredients into a blender or food processor and pulse for a few minutes
2. Place in fridge for at least 20 minutes for pudding to gel. 
3. 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. 

Print recipe

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 


granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Paleo Chocolate Cupcakes

Ingredients:
¼ cup coconut flour
¼ cup cacao powder
¼ teaspoon celtic sea salt
¼ teaspoon baking soda
4 large eggs
¼ cup coconut oil
⅓ cup honey

Directions:

1. Pulse together dry ingredients in a food processor
2. Pulse in wet ingredients
3. Line a muffin pan with paper liners and scoop ¼ cup batter into each
4. Bake at 350° for 15-18 minutes
5. Cool and serve

I like to top my cupcakes with Simple Mills Chocolate Frosting.

Source: Elanaspantry.com

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 free yet full of flavor.  It also provides anti-oxidants, fiber, and nutrients to keep me full for hours and consistent energy throughout the day.

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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 free 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 overnight.

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. 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 


granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

 

Kitchari

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. 

Kitchari - 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 tbsp. organic 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

 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

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

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first THREE orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Nutter Butter Bombs

What you'll need:

Silicone muffin tin or silicone ice cube tray
3/4 cup coconut oil
1/2 cup sunflower seed butter; plus a little extra for middle filling
(can sub almond or cashew butter if you prefer)
1/4 cup cacao powder
Sweetener of choice; stevia, vanilla extract, monk fruit

Toppings:

Shredded coconut flakes
Sunflower seeds
Pepitas

Instructions:

1. Melt all the ingredients (besides the sweetener) in a small pan on medium heat.

2. Once melted, add a pinch of sweetener and taste. Is it sweet enough? If not, you can add another pinch until it’s reached a desired sweetness for you.

3. Place liquid halfway in tray and place in freezer for 10 minutes. Save other liquid on the side.

4. After 10 minutes add a small drop of nut butter to each of the bombs and then cover with the rest of the liquid.

5. Place back in freezer for another 10 minutes or so and… voila! A tasty treat without the guilt.

Enjoy!

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 this recipe. 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 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first THREE orders? Use the link below! 

iStock-636592142.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

The Green Goddess (or God) Smoothie

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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. 

Purchase collagen here

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 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Click here to save 20% on your first 3 orders!

 
granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Chocolate Mint Shake

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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. 

 

My second secret ingredient is Marine Collagen. This has completely 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 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Sweet Potato Smoothie

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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 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Buckwheat Breakfast Bowl

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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 this recipe. 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 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

 

 

Shelley's Salad - 3 Ways

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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 salads 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. 

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Healing Apple Breakfast

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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

** 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.

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.