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! 

 

 

 

 

 

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.

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 10 foods for hormonal balance and optimal fertility

Nutrition can play a powerful roll in helping a woman balance their hormones. If our hormones are unbalanced, it can affect many things in our health such as PMS, acne, mood swings, and fertility. The easiest and cheapest way to balancing them is to start with your food. 

Along with eating the food below, there are some other requirements to provide the best results. First, it is very important to choose organic. We are already exposed to enough toxic chemicals and pesticides, so the more you can keep away from them the better. If it is hard for you to afford all organic, then I recommend going by the guidelines of The Dirty Dozen. They set up a list of the foods that are genetically modified the most, so you can choose conventional when needed to save money. I also recommend finding and supporting a local farmer so you can be certain where your food came from. Living in a city or far from a farm? Head to Trader Joe's. All of their produce is non-gmo and their prices cannot be beat.

Second, your meat should be grass-fed, your fish should be wild-caught, and your chicken should be pasture-raised. Also, all of these should be raised without being treated with steroids or antibiotics. Eating meat or fish that has been administered these drugs can only raise your estrogen levels, which keeps your progesterone low, which makes you unbalanced. Catch my drift?

Lastly, even when you are eating all these healthy food items, stress can lay an elbow into your hormones too. Manage your stress levels by taking some deep breaths, walking, yoga, meditation, or reading a good book. Keep calm and read on!

Here are the top tens foods for balancing your hormones and optimizing your fertility.

1. Wild Salmon

Salmon is high in Omega3's and Vitamin B6, which helps regulate the hormones and ovulation, while also increasing cervical mucus and blood flow to the reproductive organs. Salmon is great to eat the few days leading up to your ovulation phase and during it.  

2. Avocados

High in mono-saturated fats, great for ovulation and has been shown to positively effect IVF outcomes. The healthy fats also help produce healthy eggs. A diet high in healthy fats is optimal for women TTC or achieve hormonal balance because it supports the endocrine system and brain function as well. Feeling extra stressed? Have an avocado a day to feed your brain and keep it calm. Jac's guac

3. Chickpeas

These pack a huge vitamin B6 punch, which are essential for the production of healthy progesterone levels, as well as improving sperm and egg development. Most women are estrogen dominant. Symptoms include mood swings, PMS, bloating, acne and infertility. Eating chickpeas in any form post ovulation (2 weeks before period) is essential in dumping the estrogen from your body properly. Yay for hummus!

4. Honey

Raw honey can help stimulate ovarian function. Honey is very healing to the digestive track too and contains numerous antioxidant and anti-bacterial properties. Try hot water with lemon and raw honey first thing in the morning.

5. Buckwheat

A naturally gluten-free grain that is rich in compound d-chiro-inisitol, which has been proven to drop insulin and testosterone levels, and increase rates of ovulation, thereby improving fertility. Try this during your menstrual cycle to replenish minerals and vitamins and start the body preparing for a new cycle and help ease PMS symptoms.
Buckwheat breakfast bowl

6. Leafy greens 

Spinach, Kale, collard greens, etc. are high in folic acid, which is essential for healthy ovaries and also reduces the risk of spinal cord or brain defects in infants. Also, they are rich in vitamin E, magnesium, and calcium, which promote a healthy cycle. They are essential post ovulation to rid the body of high estrogen levels and spark progesterone for a symptom free period or carrying a pregnancy. Shelley's Salad

7. Eggs

Full of vitamin D which is essential in maintaining healthy ovulation. Don't skip the yolks! They also contain vitamins like folate and Vitamin A. The quality of the egg is very important so make sure they are organic, free-range, pasture-raised and cage-free. Eggs will help boost vitamin D levels. but if you suspect you are deficient, it may be crucial to supplement until your levels come back up again. Have your levels checked with your physician or specialist.

8. Sunflower seeds

These seeds are full of Zinc which helps your body efficiently use progesterone and estrogen levels, and helps with DNA production that can support egg quality. Sunflower seeds are also very beneficial for a healthy (cramp free) cycle. Carry some around and use them as a healthy afternoon snack or throw them on salads like this one. 

9. Maca powder

Maca is a Peruvian herb that is incredible for balancing hormones, increasing energy, and supporting healthy adrenals, because it is rich in alkaloids. Maca comes in powder form and can be added to any smoothie since the flavor is mild. 

10. Tumeric

Tumeric and other "warming spices" such as cinnamon, coriander, cumin, cardamom, and black pepper are great for creating a drier, warmer environment that is ideal for conception. They also have anti-inflammatory properties and can aid in digestion. Healing digestion is very important for conception. If you are having digestive issues you may want to start by healing those issues first before working on hormonal balance or TTC. Try this turmeric tea latte for an afternoon treat. 

incorporate these foods daily and you should see some relief from your mood swings, PMS, fibroids, PCOS, and help with your ovulation to create a healthy pregnancy. If you don't see positive changes after one cycle, then I suggest booking a consultation so we can figure out what the root cause is.    

xo Jaclyn Renee

I'd love to hear your thoughts. If you make something yummy with this list, please tag me @jaclynreneewellness and #jrwapproved. Please feel free to leave comments and questions below.


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!