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

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.

Gut Health 101

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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.

The foundation of gut health is understanding digestion. Digestion starts in the mouth when food is mixed with saliva. If we rush or hurry through a meal, we have not properly started the digestive process. Slowing down and chewing food is the core principle of digestive health.

Once the food leaves our mouth, it travels through your esophagus into our stomach. Your stomach is the mixing bowl where your liver, gallbladder, and pancreas secrete enzymes to break down your food into bile. If any of these organs are inflamed or compromised, they also cannot break down your food properly and will lead to constipation, gas, diarrhea, or chronic bloating.

Beyond the organs are your intestines. The large and small intestines. 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.

The best place to start is from the beginning.

My foundation of gut health can be found in my free 5-day fix to beat the bloat. This will give you my core principles of gut health before you get too deep. Follow these for a few weeks to notice significant changes in digestive health. 

Beyond that if you still are experiencing symptoms, I recommend purchasing my 7-day Flat Tummy Food Guide. This is an incredible jump start to healing.

The guide includes:

  • A clean out list
  • Daily protocols to detox
  • A healing foods grocery list
  • 7-day meal plan; breakfast, lunch, dinner, and snacks
  • Over 20 of the best gut healing recipes that I have tested over time

This guide is normally $75 but for a limited time, I am offering this guide at $35. Get your copy today and let's get healing!

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 


granolaberries.jpg

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!

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

** 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 dish. 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.

 

 

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.

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! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

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

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! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

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

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! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

Simple detox smoothie

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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

 

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.

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


granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

Many of the products I use to detox are 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! 

 

 

 

 

 

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.

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. 

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. It's time to investigate your products and starting to make the switch. You can find my full printable PDF guide "Toxic No-No's" here. Print it out and cross check your products to ensure that you are being safe when you smear it on.

Here is a list of my favorite non-toxic beauty brands.

1. Kenna Nicole Products (for perfume and safe candles)

2. Dirty Girl Farm (for beauty and home products)

3. Dauphine Beaute (for the perfect skin care regime, use code JRW20 for discount)

4. Juice Beauty (for makeup)

5. Beauty by earth (for sunscreen)

In addition to your beauty care line, you may want to take a gander into your home cleaning products too. One of my favorite resources for shopping dry food items, healthy beauty, and clean home products is Thrive Market. They have every product I want and you can get up to 40% off retail pricing! Organic, gluten-free, non-toxic, and safe for everyone. You can even shop by specific needs. Shop this link for Thrive Market and get an additional 20% off your first three orders!

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


granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

 

 

 

 

Do you have food sensitivities?

Food sensitivities and related diseases affect nearly 100 million people worldwide. These sensitivities can cause a wide variety of illnesses ranging from skin rashes and headaches to chronic intestinal disease. 

The first thing that is the most important thing to understand is the difference between a food allergy and a food sensitivity. A true food allergy causes an immune system reaction that affects numerous organs in the body. Most of the time these reactions can be life-threatening or take the person down for days. This is common in allergies to things like nuts or gluten. A food sensitivity is much less problematic but more of a chronic annoyance. It causes smaller reactions and is usually connected to digestive issues. These are the most common symptoms that people experience with sensitivities:

  • Anxiety - Depression
  • Bloating - Stomach pain
  • Headaches - Sinus issues
  • Inability to lose weight
  • Impotence - Low libido
  • Fatigue - Insomnia
  • Joint Pain
  • Constipation - Diarrhea
  • Poor concentration - Brain fog
  • Craving Sugar

It is very important to understand that symptoms from sensitivities can often be delayed. One may not experience any issues until a day or two later making it difficult to pinpoint the culprit. Also, it is not only toxic triggers such as gluten or dairy that cause such a response. In fact, even healthy foods like fish, grains, and vegetables can bring on inflammation.

Often times, food intolerance can occur because of inflammation in the digestive track and or Leaky Gut. Leaky Gut is when you have experienced digestive issues chronically and the lining of the colon becomes weak, letting food particles and toxins leak into the bloodstream. This can be remedied with diet and lifestyle changes. Before you start to get tested for sensitivities, join my private Facebook Group JRW Crew to get access to me free 5-day fix to Beat the Bloat. Try to focus on these specifics for at least a couple weeks to see if symptoms subside first.

If you have tried eliminating toxic triggers or followed my guide for a bit and are still experiencing issues, then it is time to get tested. The test I turn to for all my clients is from the fully-integrated medical diagnostics company KBMO. Testing involves a simple finger prink and placement of blood on a small card. Then, the sample is sent to the lab with results arriving within 10-14 business days. This test measures sensitivity to over 132 foods, coloring, and additives spanning all the major food groups. If you suspect that you have problems with certain foods, this test will help you get to the bottom of it once and for all. Book a free consultation below to see if this test is right for you and have one sent right to your front door. 

Want additional guidance before, during, and after your test? I can help! Sign up for a 3-month mentorship with me, which will include an initial 90-minute session with me where we'll conduct the diagnostic test, and five follow-up sessions to work through the elimination of foods, personalized healing protocol, supplement strategy, and health lifestyle changes. 

To start your journey with me, sign up for a FREE Consultation todayOr you can shoot me an email at jaclyn@jaclynreneewellness.com

Living in constant pain is not a way to live, and technology has made it possible for us to understand our bodies and take action for our health. If given the opportunity, the body has an incredible ability to heal itself. 

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. 


granolaberries.jpg

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! 

Indian spiced grilled chicken

Since my days are usually busy driving to clients and working late, meal prep is a must for me to stay on the healthy train. One of the easiest and least time consuming things I prep is grilled chicken. I will marinate it overnight so it has a lot of flavor.  I like to switch up the marinades so it doesn't feel like I am eating the same thing over and over again.

I usually select my spices based on my mood. Right now, I am all about healing digestion with warming Indian spices. The spice blend for this particular recipe has many anti-inflammatory benefits and is easily digestible if you are trying to clean up your diet a bit. 

Ingredients:

4 boneless skinless chicken breasts
2 Tbsp. olive oil
2 inch ginger chunk, chopped
1 tsp garam masala
1/2 tsp cumin
1/4 tsp. curry
1/4 tsp turmeric

Directions:

1. Place all ingredients in a BPA free plastic bag or a glass tupperware. Shake up, marinate overnight in fridge

2. Bring chicken to room temperature before baking

3. Preheat grill to 400 degrees

4. Once the grill has reached it's temperature, place chicken on grill and cook until internal temp has reached 190 degrees. (about 5-6 minutes per side depending on breast size**) 

Alternate ways of cooking:

1. Bake in oven on 400 degrees for 25 minutes, turning half way.

2. Grill for a few minutes each side to lock in the moisture and then finish in the oven on 400 for 10 minutes. turning half way.

**Times may vary depending on your chicken size or grill/oven situation. Use an internal temp of 190.

Baked sweet potato circles

2 sweet potatoes
1 Tbsp. coconut oil
cinnamon

1. Preheat oven to 400 degrees

2. Peel sweet potato and slice into verttically to create circles.

3. Melt coconut oil and pour over sweet potatoes in a bowl to coat

4. Place on a baking sheet and dust with cinnamon

5. Bake for 20-25 minutes flipping half way

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.

Eating for your macros: simplified

First things first... What is a macro??? A macro, or macro-nutrient, is a nutrient that provides calories or energy. Macro means large, so these types of nutrients are very essential to maintain a healthy body weight and keep your metabolism running properly. The second thing you need to know is that eating for your macros is not a fad diet. It is simply the daily nutrients and vitamins your body requires from food. By eating the right amount of these three nutrients, you can optimize your lean muscle mass, increase energy, fuel your brain, and stop cravings in their tracks. Plus, you can minimize the number of supplements or vitamins you take in a day since you will be getting your nutrients from actual food.

The 3 macro-nutrients are:  

•    Lean Protein
•    Complex Carbohydrates
•    Healthy Fats


The average person usually requires about 40 % carbohydrates, 30% protein, and 30 % healthy fats. If you need an easy way to track this I suggest using the app My Fitness Pal. After you fill out your profile, you can see what your recommended macro and calorie intake should be for the day. You can find your macro percentages by scrolling down on your daily food log and tap on the bar that says nutrition. Although this is a great way to track your nutrients, I do not recommend using it for an extended period of time or to drastically count calories. Track for a couple days or so to get the gist of what an average day looks like, and then maintain by tuning into your body. 
Now we need to know how to properly fill our daily macros. Your body will tell you if you are not fueling properly by feeling tired or craving foods. The easiest way to keep in balance is understanding which foods fall under what category. Here is a list of healthy foods that will feed your body power energy.


Macro-nutrient list


Carbohydrates

•    All Vegetables (yes, vegetables are carbs, and the best ones that provide the most energy)
•    Fruit (berries are the best fruit because they are low-glycemic)
•    Sweet potatoes
•    Beans and legumes
•    Pumpkin
•    Oats
•    Buckwheat
•    Brown rice
•    Quinoa
•    Bread (my suggestion is Ezekiel bread or Udi's Gluten Free if it's not fresh)
•    Granola
•    Whole grain or brown rice pasta

Protein

•    Meat
•    Fish
•    Chicken
•    Eggs
•    Protein powders
•    Chia seeds
•    Hemp seeds

Healthy fats

•    Avocado
•    Olive oil
•    Coconut oil
•    Avocado oil
•    Butter or Ghee
•    Nuts (organic, raw)
•    Nut butters
•    Dairy (partial protein, partial fats; count accordingly)


As always, our food should be organic. Check out my blog How to read labels to get a better understanding of what to choose when grocery shopping. This will guide you toward making better choices and knowing what is added to your food. Now you have all this information but you have to somehow put it on your plate and in your mouth. Here are some simple healthy meals that will fill your macros, and fuel you with energy to be the best you.

Breakfast

•    1/2 cup brown rice or quinoa, 2 scrambled eggs half an avocado
•    1-2 pieces of toast with ghee, 2-3 eggs, almond butter on toast
•    Chicken sausage and veggie scramble over quinoa
•    Plain coconut yogurt or organic plain yogurt, top with berries and nuts
•    Overnight Oats
•    Pumpkin Shake
•    Buckwheat Breakfast

Lunch

•    2 chicken sausages, sweet potato with coconut oil and cinnamon on top
•    big salad with tons of veggies, piece of protein, nuts, avocado, olive oil, lemon, salt, pepper
•    veggie or chicken stir-fry with avocado or coconut oil
•    tuna (made with olive oil sandwich) with tomato and lettuce on Ezekiel bread
•    3 hardboiled eggs and nuts on a big salad
•    quinoa bowl with kale, nuts, hummus, olive oil, balsamic vinegar

Dinner

•    4-6 oz protein, 1/2 cup brown rice or quinoa, veggies with butter, ghee, or olive oil
•    sautéed tofu and spinach in avocado oil and sesame seeds over brown rice or quinoa
•    meat sauce over spaghetti squash, a little Parmesan if you eat dairy
•    brown rice pasta tossed with olive oil, tuna, peas, carrots and onion
•    breakfast for dinner?? 3-6 egg white omelet with a side salad and a piece of Ezekiel toast

I'm sure you are catching my drift now. These suggestions are in no way intended to be the only options of food to eat. Play around with it. If you go way over your macros in one meal (a huge bowl of pasta) you can even it out by lightening up on that nutrient the next meal. The most important thing is to fill your plate with healthy food first to eliminate the bad. Eventually you will crave less junk food and enjoy feeling better from real food. Remember to keep it simple. Staying in a normal balance of whole food macro-nutrients is a sure-fire way to reach your goals.

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. 


granolaberries.jpg

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! 

Chicken Bone Broth

Almost every week, at the beginning of the week, I roast a whole chicken and try and make as many meals out of it as I can. I purchase my chickens from Bob Boles who owns this adorable little farm called The Grazing Life in the north end of Rochester, MI. I've seen the farm, walked the grounds, and know the owner well. He treats his chickens with the utmost care, never feeding them any hormones or anti-biotics and giving them a healthy diet of organic food free of crap. They roam free and live well and only have one bad day in their lifetime. 

Roasted Chicken

One of the main things I do with the leftover carcass  and gizzards is make bone broth. I make a large batch to sip on during the week and use as a base for soups and sauces in other meals. The benefits of homemade bone broth are oustanding. By soaking the bones in water, they release minerals and readily absorbed nutrients. Some of the major vitamins include magnesium, calcium, and phosphorus as well as gelatin and glucosamine that help fight against degenerative joint disease. You would have to take up to 10 supplements to obtain the benefits from 1 cup of bone broth a day. 

The broth is also very healing for the digestive system. It contains collagen which repairs the gut lining and reduces intestinal inflammation. One cup of bone broth can have up to 16 grams of protein so you can easily swap out synthetic powders for a good wholesome cup of broth post-workout. 

This recipe is a very basic version that can be open for interpretation. Feel free to jazz it up with some of your own spices and flavor. Don't forget to share the love. Post comments below on your take and please feel free to leave questions or concerns.

Bone Broth  (printable PDF)

 

Bone Broth (Chicken)
1 large chicken carcass**
3 chicken livers
1 chicken gizzard
1-2 chicken feet (optional)
6 stalks celery
5 large carrots
1 Spanish onion
4 (1 inch) chunks of ginger
2 Tbsp. Bragg’s apple cider vinegar

1)    Place all ingredients in a large pot and cover with spring or reverse osmosis water.
2)    Bring to a boil, then put heat on low, cover and let simmer for 24 hours stirring occasionally.
3)    Grab a friend and have them help you strain the broth. You will need a small holed colander. My suggestion is to take the big bones and veggie chunks out first so you don’t have a splash.
4)    You can freeze your extra and keep some in the fridge fresh for up to a week. Store in glass containers and let cool before placing in fridge or freezer. 

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.

5 yoga postures to ease anxiety and digestion

Everything in the universe in within you. Ask all from yourself.
— Rumi, a favorite quote from my featured guest Soojin Kim

Many people are familiar with the popular term mind-body connection, such as a "gut feeling" or an intuition, but how much do we know about the brain-gut connection? With this I am referring to experiencing distress in the gut and it linking completely to how you think, act, or react to situations. This is your second brain triggering in your gut. According to the Harvard Medical School, the brain has a direct effect on your stomach and vice versa. Thus, linking much of anxiety or stress to constipation, bloating, gas, etc.. Basically, these issues go hand and hand and to really resolve these chronic symptoms we must challenge ourselves to find peace mentally to find success physically.

When I sat down with one of my favorite yoga teachers Soojin Kim of  Citizen Yoga, I wanted to dive in with her on this topic and to get her take on the brain-gut connection. Although she has only been teaching yoga for 4 years, she is wise beyond her years. Her approach to yoga comes from a healing aspect and every posture or movement has a purpose. She focuses on the hips, unwinding digestion and elongating the spine. We discussed the intentions of yoga, health, food and many other topics of healing the body holistically. Her connection with yoga comes from the root of medicine, Ayurveda. 

Ayurveda Is India's 5,000-year-old medical system and preaches the art of daily living in harmony with the laws of nature. It is the key to curing disease by balancing the body's three fundamental energies, or doshas (vata, pitta, kappa) and an equally vital balance among body, mind, and soul or consciousness. The body, if given the opportunity, will always heal itself, so she encourages to look inside for the answers and work with your body, not against it.  
What is your dosha?

Soojin taught me one of the most important parts of healing both digestive and anxiety in Ayurveda medicine is through breath, Ujjayi, and a daily yoga practice. Like me, she had suffered chronic digestive issues too and found the daily practice of both coupled with some dietary changes to be the ultimate path to her success. Since meeting with Soojin, I have been practicing the postures and have seen great relief. I feel calmer on a daily basis and my head feels more clear to make creative decisions. I also feel longer, leaner, and less tense in my neck and shoulders. The breath has also taught me patience, which has made me a better listener. Follow her guide below and you will instantly see relief after. 

It all start with the breath. Ujjayi - ocean breath. 

Find yourself a quiet environment with no distractions. Sit on a blanket or a block so your hips are higher than you knees. Keep your hands light in your lap or on your knees and your shoulders down your back. Keep you eyes, jaw, and tongue relaxed and with that take 3 deep cleansing breaths by inhaling through your nose and a big relieving exhale through your mouth. Close your mouth. On the next inhale through your nose imagine that you are breathing in through a straw and as you exhale through your nose take the breath down the back of the throat. Let the exhale continue down the spine to the low belly until you feel like you cannot exhale anymore. Pause at emptiness. Feel low belly hug, or tone in, without forcing it. Start your next inhale from low belly where you finished the breath and continue in that circular motion. As you build the breath it should start to sound like the ocean. Just like that, soft and easy, continue the breath for about 5-10 minutes.

Posture #1 - Reclined Butterfly - Supta bad konasana

This posture is both restorative and a gentle hip opener. In Ayurveda, we find balance by incorporating the opposite. If you experience symptoms like heartburn, gas, and diarrhea most like pitta dosha does, you will find relief here. If you are an extremely active person or tend to run hot, this pose can counter that by sending signals to the nervous system and prompting it to relax and feel grounded. If you are a vata dosha, then it would be better to fold foward in butterfly to release gas and to warm the body as vatas are often chilled.

Lie on your back with a vertical blanket along your spine, feet are together and knees are wide. Start with blocks under the thighs to support you and if you have more space you can remove them.  Keep your heart and 3rd chakra lifted which is where you will find self-worth and confidence. Stay in this posture for 5-10 minutes keeping focus on your Ujjayi breath. 

 

Posture #2 - Supported bridge - Setu bandha sarvangasana

This posture is also soothing to the nervous system. If you are fast reacting or anxious, this pose will help cool the body. Pitta dosha tends to get hot quickly.  Back-bends lift the diaphragm while creating length in the abdomen easing digestive discomfort.. When we experience digestive issues, we connect it to the mind as well. Grounding postures like bridge will keep the nervous system calm and release the digestive strain. keeping the chin tucked to the chest in this pose will help stimulate the thyroid and regulate your metabolism.

Lie on your back. Bend knees and place feet flat, hip-width apart. Place a block or blanket under your low back above your glute pack. For the advanced version, skip the support and lock your hands under you body. Tuck your chin to chest, relax your jaw and breath in this posture for 1-3 minutes.

Posture #3 - Seated twist - Ardha matsyendrasan

This posture is helpful for toning the low belly and creating fire. Kapha dosha, who have slow digestion, will find that seated twists help ignite the fire from within and aid in the removal of toxins, constipation, and gas. These symptoms can bring on irritability or a feeling of being energetically heavy. Regular abdominal twists will help keep the fire going and spark the metabolism. It will also help to generate circulation easing chronic digestion and improving lung capacity. . 

Sit on the floor with legs straight out in front of you. Bend right leg and place over left leg close to the knee. Place right hand close to your right hip and left elbow over your right knee. Lengthen your torso on the inhale and twist the belly on the exhale. Keep ocean breath going and stay here for 1 minute. For the advanced version you can swing the left  foot towards the right hip.

Posture #4 - Revolved triangle - Parivrtta Trikonasana

This posture will lengthen the esophagus helping to relieve heartburn or or gas build-up. Similar to the seated twist, the triangle will also massage the organs as well as create bloodflow and circulation.  This standing posture lifts the diaphragm as well as lengthen the esophagus towards the top of the stomach. This is wonderful to alleviate acidity and feelings of anxiousness or worry.

Stand with left foot about 3 feet in front of the right. Left foot will be facing forward and right foot will be on a slight angle,  Place right hand on a block or you can use books if needed. (something stable) Start with left hand out to your side. When you feel comfortable there, you can advance to lift the left arm in line with the shoulder and open the chest. Hug towards the spine, yet lengthen the body. Again, stay here for about 1-3 minutes maintaining the breath. 

 

Posture #5 - Suported shoulder stand - Salamba Sarvangasana

Iversions are most beneficial for the heart. Lifting your feet overhead creates a rush of blood back to the heart, relaxing and slowing the heart beat. This is great for a sudden bout of anxiety, If you are experiencing heartburn or running hot, start with some of the other poses first to cool the body and then finish with an inversion. Ending here, for pitta, will help calm irritability. Like the seated twist, this pose is helpful for Kapha dosha, or slow digestion, and will relieve constipation. Also, bringing the chin to the chest again will help stimulate the thyroid. Since inversions also help with a reduced appetite and insomnia, the vata dosha can benefit from this posture as well since they tend to live very busy lives and have inconsistent sleeping and eating habits.

Lie on the floor and place a blanket under the shoulders. Lift feet over head and place hands on your low back creating a strong shelf.  Draw chin towards chest and keep your breath moving. If you feel comfortable here and want to challenge yourself more, take your feet slowly behind you head.. You can also do one foot at a time.

supported shoulder - advanced.JPG

If you find yourself having random bouts of digestive issues or are starting to feel anxious, the best thing is to stop what you are doing and take breath. Even just a few minutes in any situation can help calm the nervous system and restore your mind. If you are experiencing chronic issues everyday, I would recommend practicing this flow on a daily basis. If you are new to yoga and want to learn more, check out Soojin's basics class at Citizen yoga in Detroit on Wednesdays at 8pm. If you are slightly more advanced, check out her Monday/Friday slow flow at 11:15. You will be floating after it!

As always, along with this practice and the Ayurvedic way, we can use food as medicine. Toxic triggers like sugar, alcohol, and caffeine only play into anxiety, depression, digestive issues, and chronic fatigue. Steer clear from these as much as possible when healing your body and reach for dark leafy greens, raw nuts, and healthy oils like ghee and coconut oil to soothe your condition and find relief fast.

XO Jaclyn Renee

granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

 

 

Jac-pot Mexican Shredded Chicken

Set it and forget it! If you like easy recipes that taste delicious then you are in for a double treat. This chicken dish takes a mere 10 minutes to prepare. I have used the chicken as a base for tacos, however there are so many ways you can use the meat. Burrito bowls, topping for a salad, tortilla soup or how about in an omelet?? This dish is great to set up for a Sunday morning so you can have a cozy, warm meal that day, and have a no-brainer lunch or dinner for Monday.

Mexican Shredded Chicken   Printable PDF

Ingredients:

4-6 Organic boneless skinless chicken breast
2 boxes of Pomi chopped tomatoes or organic diced tomatoes (if you can get them in a box or glass that is better than a can)
1-2 fresh poblano peppers, chopped
1 tbsp. chili powder
1 tbsp. cumin
1 tsp. smoked paprika
salt and pepper to taste

Instructions:

  1. Place all ingredients from ingredient list into a crockpot on low for 6 hours
  2. Take one chicken breast out at a time onto a cutting board and shred with 2 forks or a fork and knife
  3. Return chicken back to crockpot and repeat until all chicken is shredded
  4. Stir up well to mix all ingredients  
  5. Assemble chicken as desired

Don’t forget to pick up your additional items for tacos or burrito bowls

Chopped lettuce
Tomatoes or salsa
Rice or quinoa
Beans
Corn
Tortillas

Make a batch of Jac’s Guac to top it off

I hope you enjoy this recipe. As always, I love to hear your feedback. Please share your comments below or email me. 

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.

Turmeric tea latte

Warm your soul. Boost your immunity. Heal your gut. Balance your hormones. The list goes on and on for the many benefits of the hearty spice turmeric. In the ancient Indian system of holistic medicine known as "Ayurveda" this spice is used for it's healing properties and a method of treating many diseases, including cancer. Turmeric has extreme anti-inflammatory properties and can aid in many ailments from digestive issues to joint pain.

However, for as healing as it is, it does not have the most pleasant taste on it's own and is very messy as the yellow color can stain hands. In this recipe, you will make a larger quantity of paste to keep in the fridge. That makes it easier to use for each latte you make so you have less clean-up and is available on demand.

I like to sip on this sweet goodness in the afternoon to cure my sweet tooth and give me a little pick me up. Add a touch of cayenne for a detox benefit. 

Turmeric Tea Latte (printable PDF)

Make ahead and keep in fridge:
½ cup organic turmeric powder
5 Tbsp. coconut oil
2 pinches black pepper


Warm on stove and simmer for 10 minutes then store in an airtight jar for when you make your latte.

Latte:
1 ½ cups organic full fat coconut milk
1 tsp. turmeric fridge mix
1 tsp. raw honey
Pinch of cinnamon


Place in small pan and warm mixture on medium heat. Sip 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. 

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.

Top ten super foods you should be eating now

What is a super food? A super food is a nutrient-rich food considered to be especially beneficial for health and well-being. They are packed with antioxidants, polyphenols, vitamins, and minerals. Eating them will help reduce the risk of chronic disease and prolong your life. Super foods are very versatile and can easily be added to any meal. 

I have many recipes on my blog that include at least one super food per recipe. You can start small and work your way up to incorporating more each day. They can easily be sprinkled over soups, salads, or even blended into smoothies. Because these foods are in the "super" category there are at least 10 benefits to each. I will showcase the most important benefits from each food to help you incorporate it into your diet appropriately.

1. Hemp seeds

This seed is what Jaclyn Renee Wellnesas is all about.  Small in size but boasts many benefits such as improvements in digestion, hormones, and metabolism. You will find hemp seeds to be an incredible source of protein with 10 grams in just one scoop. I use hemp seeds in all of my smoothie recipes as my source of protein instead of a packaged protein powder.  

2.  Chia seeds

Beleive it or not, chia seeds have more calcium than dairy. Many people develop an intolerence to dairy as they get older so this is a great way to strengthen your bones without the negative side effects. You can make chia seed pudding for breakfast or an afternoon snack.

3. Sunflower seeds

Healthy sources of fats like those found in sunflower seeds are actually the building blocks for cell membranes.  They allow your body to balance hormones and help low down absorption of food during meal time.  This allows you to go longer without feeling hungry.  Sprinkle some sunflower seeds over your salad or have a jar on hand as an easy snack.

4. Flax seeds

Flax seeds are a rich source of omega 3 fatty acids, fiber, and phytochemical lignans which are known to decrease the risk of heart disease by lowering cholesterol and blood pressure.  A teaspoon or two a day can lower you LDL cholesterol. The soluble fiber content of flax seeds trap fat and cholesterol in the digestive system so that it unable to be absorbed. It is also a great way to get your daily dose of omega fatty acids if you don't like fish. Add to smoothies, soups, or simply sprinkle it on any food as it only has a mild nutty taste. 

IMG_3197.PNG

5. Walnuts

There is a reason that walnuts are shaped like a brain. Walnuts contain a number of neuroprotective compounds including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows that eating an ounce a day can help protect the brain from degeneration and improve cognitive function. Start your day out with the breakfast to fuel your brain for the day.

6. Cacao powder

Like chocolate, cacao powder contains flavonoids which are known to help lower blood pressure and improve blood flow to the brain and heart. With fewer than 15 calories per tablespoon and zero sugar, cacao provides a strong chocolate flavor without the guilt. Cacao is also high in magnesium which many people are deficient in. Magnesium fights acid buildup, neutralizes toxins, and calms the nervous system. Try a scoop in your smoothie for a rich chocaltely taste. 

7. Goji berries

Looking for something sweet in the afternoon? Replace the office candy with this vitamin C and fiber packed  fruit. The list of benefits include the ability to help you fight disease, effectively manage your weight, and experience better digestion. They have also been used in traditional Chinese medicine to boost vitality, energy, and stamina. Add them with other nuts to make your own trail mix for travel or a long day at work.

8. Coconut oil

Known as the oil that can "cure everything" coconut oil contains more health benefits that I can fit into one tiny blog. Many of my collegues who write about coconut oil end up with 25-100 benefits in one article. The most important thing you need to is that it has incedrible anti-fungal and anti-inflammatory properties. The list of ailments that rise from those two issues are huge. From major diseases like diabetes, heart disease, and cancer to small symptoms like digestive issues, joint pain, and the common cold .  For a better list and more information on coconut oil, check out Dr. Axe's article on how coconut oil may save your life. 

9. Ghee

Ghee is simply organic butter that has been clarified to remove the lactose and casein component. If you have a hard time digesting dairy products but want all the health benefits of it then ghee will be your saving grace. Ghee (unlike other oils) is rich in butyric acid which is a short chain fatty acid. This is very beneficial in healing and stregthening the digestive track. Research shows that adequate production of butyric acid also supports the production of killer T cells in which can assist in healing and strengthening the gut.

10. Chaga mushroom

Chaga contains structural polysaccharides which provide energy, improve cardiovascular health, and promote healthy blood sugar levels. It is also very beneficial for people who suffer from digestive issues. The appearance of chaga can be deceiving as it looks like a big hunk of clay, but don't let its appearence fool you. Chaga is mostly consumed in tea form. Steep one chunk in hot water and sip throughout the day.  

All of these super foods can get quite expensive. I buy all my dry pantry and smoothie making goods from Thrive Market. They have all the brands I love at a fraction of the cost. Plus, they give back to the community. Click here to check out my Thrive Market offer for 20% off your first 3 orders!

I understand that it can be overwhelming to introduce new foods into your lifestyle. You do not have to eat every single super food to get the benefits of better health. Try one or two that speak to you and incorporate them daily. Check out some of the smoothie and breakfast recipes on my blog. Many of them include the superfoods right in there. As well as incorporating healthy foods into your diet.  Stress can play a huge roll on your immune system and energy level as well. Reduce stress on the body by taking deep breaths, a long walk, or a hot bath. 

Happy, healthy healing!

XO Jaclyn Renee


granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

Hello glow, Goodbye dry

From the moment I flip on the heat in early November, I'm battling dry skin. It seems like I could drink an entire pool of water and I still am scratching. Last year I tried lotion after lotion to seek moisture but nothing would help. 

Then I started to investigate my beauty products early this year and had a huge "aha" moment. For one, I was basically slathering toxic ingredients all over my body by not investigating the ingredients in my products. Eeeek! Second, I was going about treating my skin the wrong way. I started to research products and what really caused dry skin. Since going chemical free in all of my beauty products like shampoo, conditioner, body wash, lotion, makeup, etc my skin has been way less dry. Plus, I've seen some relief in my constant sneezing and allergies.

From there I developed a quick 4-step guide to keeping skin incredibly soft and moisturized through the whole winter season. It will exfoliate the dead skin, keep you soft and glowing, and even detox the body from the inside out. 

Step 1:

Dry brushing

Dry brushing is an incredible self-care ritual used to exfoliate skin, detox organs, and aid in elimination through the lymphatic system. When applied to the body in circular motions it stimulates bloodflow and helps the body eliminate waste. Start the ritual on dry skin with a dry brush on your ankles and work you way up the body slowly towards the heart. At the very end pay attention to the chest, breastbone, and underarm area as this is where the lymphatic system drains. Dirty girl farm makes my favorite dry brush.

 

Step 2:

Slather your body with coconut oil. Take your time and massage tight spots of the body. Use the same method and flow of the dry brushing as you work your way up. Make sure to get every crevice with the oil and finish by rubbing behind your ears and earlobes. This daily ritual is relaxing and will help de-stress the mind. Since we are putting it on the body and not eating it, I opt for a slightly less expensive brand like Trader Joe's. Their Organic virgin coconut oil is a steal at $5.99 a jar. Don't like the smell of coconuts? They also carry an extra filtered option with no smell. 

 

Step 3:

Only wash the privates

Trust me, there is no amount of dirt on your body that won't come off with a little warm water. In the summer, we sweat more and are exposed to more outdoor activities.  That is why in the winter, I like to leave the soap to just my private parts (where the sun don't shine as they say!) Plus, this will keep the coconut oil active as a moisturizer throughout the day. It's extremely important to use non-toxic soap and other beauty products on your body. Your skin is your largest organ and the most absorbing. Fragrances, parabens and many other toxic ingredients will disrupt your hormones by increasing estrogen levels. Overtime, this can be very harmful to your adrenals and endocrine system and could result in diseases as alarming as cancer. My favorite gentle soap is the Citrus Mimosa Body Wash from my go-to non-toxic beauty line Beautycounter. It has a light citrus scent from natural essential oils and keeps me clean without overdrying. 

 

Step 4: 

Dab and slather

After your shower, just lightly dab yourself with the towel instead of rubbing the water off. While you are still a little wet, slather lotion all over your body and let it soak in while you finish getting ready. I like to keep my scents consistent even if they are natural. Beautycounter makes an excellent lotion to pair with the body wash in the Citrus Mimosa scent. In the past, when I have tried a non-toxic lotion, I was left with a gunky mess. This light lotion goes on clean and keeps me hydrated all day. The consistency is perfect and it's easy to rub in. Citrus Mimosa Body Lotion

 

Voila! There you have it. Gorgeous, glowing skin through the whole winter. I know what you are thinking... Do I have to do this ritual every time I shower??? Personally, I like to do the whole routine twice a week. It's a nice treat for myself to rejuvenate and unwind. Always repeat steps 3 and 4 when you shower. Also, this could easily work with a bath. Follow the same steps and throw in some Epsom salts for an added detox benefit. Remember, we cannot serve from an empty vessel so use this ritual as a method of taking care of yourself. Light a candle and play some music that puts you in a good mood. It's a great way to start a busy day or relax after a long one. 

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. 


granolaberries.jpg

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! 

Broccoli and arugula soup

Although this combo does not sound exciting I can assure you the taste is most delightful. Combining a hearty vegetable like broccoli with the light peppery taste of arugula is delicious and the recipe is brought together nicley with a touch of lemon.

I first found this recipe on Goop.com which I follow religiously. Goop and I share the same passion for detoxing the body with healing foods and drinks without starving yourself or going to extremes. 

With limited ingredients and fast prep this soup is an easy go-to when your energy is low and you are looking for something to pick you up. 

Broccoli Arugula Soup

Ingredients:

1 Tbsp. olive oil
1 clove garlic, thinly sliced
1/2 yellow onion, diced
1 head of broccoli, cut into small florets
2 1/2 bone broth
1/4 tsp. salt
1/4 tsp. pepper
3/4 cup arugula
1/2 lemon

Directions:

1. Heat olive oil in pan and saute onion and garlic until fragrant
2. Add broccoli and cook for 4 minutes or until bright green
3. Add water, salt and pepper, bring to a boil, lower heat, cover.
4. Cook for 8 minutes or until broccoli is really tender.
5. Pour into a blender with arugula and blend until smooth
6. Squeeze lemon over top when serving

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.

5 tips to heal your gut

Do you feel like you are constantly bloated and tired? Do you feel like no matter what you eat, healthy or not, your stomach is upset.? You may be experiencing chronic inflammation in your gut. Inflammation in your gut does not only limit you to digestive issues. Many other issues can come along with it including joint pain, chronic fatigue, brain fog, difficulty concentrating, acne, and many more. Society has taught us if there is a problem then to make it better you just have to take a pill to fix it. While that may be true for some cases, healing your gut is not one of them. In fact, taking any medications in general disrupts the healthy bacteria, or flora, that we need to keep our immune system strong and digest food properly. 

If you are experiencing one or more of these symptoms, then it is time to start taking action. The key to healing is to nourish your intestines with good food and vitamins to reduce inflammation. The body is a beautiful force and given the opportunity, it has the power to heal itself. Follow these 5 daily tips and you will feel better fast. If you have been experiencing digestive issues for a long time, you may have to continue these things for the rest of your life. My recommendation is to try these tips daily for 6 weeks and note how you feel. Has your bloating gone down? Do you have more energy? If so, then there is no harm in continuing for preventative care. If you fall off and feel sick again, you can pick up any of these tips again to get some relief. 

1. Hot water with lemon and honey

First thing in the morning, boil some water and add a squeeze of organic lemon and raw honey. Warm food and drink will soothe the inflammation. Lemon is known for it's detoxing properties and will assist the liver in detoxing. Honey has many health benefits including it's anti-bacterial and antioxidant properties. Together this will help flush any lingering bad bacteria and toxins and start the healing process off nicely. Trade this out for your morning coffee. Coffee on an empty stomach is very acidic and can cause early morning bloating without food in your stomach. It can also stress your adrenals and and spike your blood sugar level. If you need coffee, drink it after you've eaten a little something.

Organic raw honey

2. Apple Cider Vinegar

Forget apples. A shot of this a day, will keep the doctor away for sure! With a list of health benefits longer than the line at Starbucks on a Monday morning, you will begin to see instant relief. I always recommend Bragg's apple cider vinegar (with the mother). This is one of the first things I teach my clients to do for general overall health. 

Bragg's apple cider vinegar

3. Eat slower and chew your food

These days everything is about instant gratification. Faster, stronger, better and now! If I had a nickel for every time someone told me they were busy, I'd be rich!! However, you cannot be too busy to sit down and eat food. It is the easiest way to help digestion. If you are gulping down your food in seconds, no matter what you eat, you will be bloated. If you don't chew your food thoroughly, you are allowing air to become trapped in your digestive tract which causes bubbles of gas. Also, the food is going down your throat so fast that the actual digestive process can not keep up and we miss out on essential nutrients and vitamins that we need. The process begins in your mouth with your saliva breaking down your food. Take the time to chew your food thoroughly and enjoy your meal.

4. Remove toxic triggers

The top toxic triggers for poor digestion are sugar and caffeine. They have got to go now! I know you are cursing me under your breath right now, but once you can get away from these things, you will be blessing me later. Both sugar and caffeine cause responses in the body that we are not equipped to handle. They spike our blood sugar levels and create a glucose response that forces us into a fight or flight response. This, in turn, puts a ton of stress on our hormone known as the adrenals. The more our body goes through this cycle, the worse the inflammation in our gut becomes. It also continuously forces the body to use glucose instead of our stored fat, making it near impossible to lose weight, especially in our belly. If you cannot live without caffeine, I recommend consuming it on a full stomach. Stick to decaf if possible or limit to one cup of coffee per day before 10am. For sugar, you can switch to natural sweeteners like honey, dates, or fresh fruit. Coconut palm sugar can be used as a sugar substitute for baking and such. It has a low glycemic index so it doesn't cause the blood sugar spike like white sugar. 

Organic coconut palm sugar

5. Eat cooked leafy greens

ESpecially cooked cruciferous vegetables. I love a great fresh salad but when your gut is inflamed it can be one of the worst things for it. Steam or saute leafy greens everyday with a healthy oil like olive or coconut, or ghee (clarified butter.) Try new dark greens like collards, bokchoy, spinach, chard, or kale. The greens make a huge impact on digestion and contain tons of fiber to support elimination. Don't be afraid to add them to breakfast with eggs or sneak them into soups. These are great for your skin too.

Consider a pressure cooker

Not too bad right? OK, maybe the sugar and caffeine one has you a little upset, but what have you got to lose? You've been suffering for too long and it's time to get relief. You can start slowly and incorporate one at a time or dive in and try them all together. Be advised that you might go through a little bit of a detox when you start to incorporate these things. You may want to start over a weekend so you can get plenty of rest or be prepared for the changes your body will go through. If you don't see positive changes after a week or two, then I suggest booking a  consultation so we can figure out what the root cause is. Book your consultation here. 

It is possible that you could be experiencing food allergies. If these simple steps do not do the trick, you can get tested for inflammatory foods through a simple finger prick blood test from a company called KBMO. I assist my clients ion performing the test. It takes about 2 weeks for the results. Once we receive them, we will meet and go over the necessary protocol to remove these foods and your 6 weeks action plan to heal the gut for good. 

Additional product worth noting! Try using collagen in your smoothies or food every day. Collagen and helps boost gastric juices and aids in restoring the lining. Purchase  JRW approved Vital Proteins marine collagen here.

Happy Healing! 

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.