Should you be gluten-free?

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

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

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

  • Anemia

  • Psoriasis, or eczema

  • Mouth sores

  • Dental disorders

  • Tingling or numbness in hands/feet

  • Mucus in stool

  • Diarrhea

  • Bloating

  • Constipation

  • Nauseous after eating

  • Muscle cramps

  • Arthritis

  • Brain fog

  • Always tired or hungover feeling

  • Joint pain

  • ADD or ADHD

  • Anxiety

  • Depression

  • Weight loss or gain

  • Acne (face or body)

  • Allergies

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

You can get a food sensitivity blood test.

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

You can also try an elimination diet.

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

Step 1

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

Step 2

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

Step 3

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

Step 4

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

Step 5

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

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

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

  • Chrohns

  • Ulcerative Colitis

  • Sebo (small intestine bacterial overgrowth)

  • Candida (yeast overgrowth)

  • Infertility

  • Multiple Sclerosis

  • Chronic Fatigue

  • Irritable Bowel Syndrome

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

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

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

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

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

This guide includes: 

  • my 5 best tips to success

  • the most important pillars of food quality

  • a guide to understanding cross-contamination

  • my favorite JRW-Approved GF products and brands

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

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

  • more energy

  • less bloat and digestive distress

  • reduced chronic inflammation

  • clear skin and clarity

  • no more brain fog

Who is this guide for?

Anyone experiencing the following: 

  • digestive issues

  • constant bloating

  • joint pain and inflammation

  • chronic fatigue and low energy

  • acne, psoriasis, or ezcema

  • mood swings and depression

  • anxiety or feeling overwhelmed

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

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

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

 

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

Gluten Free Goddess

Elana's Pantry

XO Jaclyn Renee

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


5-DAY FIX: Beat the Bloat

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

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

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

 

 

Turkey Sausage with Goat's Milk Tzatziki

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

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

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

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

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

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

Ingredients:

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

Tzatziki:

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

Additional items:

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

Directions:

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

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

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

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

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

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

7. Serve and enjoy.

XO Jaclyn Renee

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

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

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

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

iStock-636592142.jpg

5-DAY FIX: Beat the Bloat

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

Simple detox smoothie

IMG_3202.PNG

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! 

 

 

 

 

 

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.

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.