Buckwheat Breakfast Bowl

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

Buckwheat Breakfast Bowl      

  Printable Recipe PDF

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

Garnish choices:
Shredded coconut
Goji berries
Fresh blueberries
Sunflower seeds 

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

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

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

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

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

5)      Remove from heat and place in a bowl

6)      Garnish with toppings of choice and enjoy 

XO Jaclyn Renee

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

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

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

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

granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

 

 

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.

What is cupping therapy?

This past year at the 2016 Summer Olympics, we couldn't keep our eyes off of Michael Phelps. Partially because he's a 23 time gold medalist and a beast in the water, but also because of the strange looking circle bruises he had all over his body. Even though cupping has been used in China for thousands of years, it has just made it's way to America and is being integrated into health and wellness at a very fast pace. I first heard of cupping through my favorite beauty wellness aficionado Gwenyth Paltrow when she showed up to an awards show in a beautiful gown and the same cup like marks on her back. She raised quite a few eyebrows. After seeing Phelps and many other athletes sporting the circles, I decided I needed to investigate this for myself and see what it was all about.

What is cupping?

First things first, what does it actually do? Cupping is a therapy in which heated glass cups are applied to the skin along the meridians of the body, creating suction as a way of stimulating the blood and flow of energy. Cupping also releases tissues deep within the body to soothe tense muscles and stiffness associated with chronic back and neck pains, migraines, and fatigue.

Who is this service for?

Since this service is purifying for the body and helps with elimination of toxins, it is great for athletes, runners, weight-lifters, or anyone who is very active. It is also really good for women with hormonal balance or if you are trying to conceive. If the hormones are out of balance or you are producing a lot of estrogen, this service will help the body dump the excess hormone build-up through the lymphatic system. This is especially helpful when trying to conceive since it is difficult to get pregnant when you do not produce a sufficient amount of progesterone. Cupping is also very helpful for people who suffer from chronic sinus problems or are prone to sickness when the seasons change.

Many athletes will use this ancient method as their secret weapon to naturally reduce pain and heal muscles faster.

Who is this service not for?

Although cupping is a very healing service, it does come with it's list of contraindications. This service is not recommended for people with blood disorders, cancer, kidney or livers issues, dermatitis, diabetes, heart disease, or if you are currently pregnant. If you unsure if cupping is right for you, you can always consult a physician to get his/her go ahead.

Other great symptoms that cupping helps to heal

Cupping will also boost skin health for issues like acne, cellulite, and skin inflammation. Some studies have even found it equally or even more effective at treating acne than antibiotics. I don't know about you but I'd rather have a relaxing service like this done than take nasty medication any day.

Another popular use for the service is to treat respiratory issues and colds. Cupping helps improve immune function by moving blood and lymphatic fluid throughout the body, which is why it has been associated with the reduction in lung disease, allergies, infections, and asthma.

Lastly, and my most favorite purpose for cupping, is to improve digestion and increase elimination of toxicity in the body. The practitioner can manipulate the cup over your organs and stomach bringing blood flow to the area. This helps your body to detox toxic exposure and help your lymphatic system to rid your body of them faster. 

All of these things sounded amazing to me so I set out on a quest to find someone to provide this service for me. As fate would have it, not even 24 hours later, I came face to face with an amazing soul and beautiful business woman named Bryanna Jaro. She was new to the area after moving to Michigan from Wisconsin for her fiance's residency. We met at my favorite Friday beauty and wellness store Dirty Girl Farm. (You guys know I love their products by now). My face lit up when she started telling me she left behind a business as a successful esthetician and cupping specialist. Although I was supposed to drop in for a quick minute, I ended up chatting with her for at least an hour and by the end of it I was booking my first appointment.

Nervous and excited going in, Bryanna reassured me she would be gentle the first time to see how my body responded to it. Her home office is in Livonia and she has a lovely and very comfortable space where she runs her business out of. She took her time and explained to me that our lymphatic system is a great pathway for detoxification and that it would aid in my quest for balance in the body, especially in the hormones. (YAY!) Although most people would want to be quiet and zone out during such a relaxing and rejuvenating service, I wanted every detail. I wanted to share with all of you how much it can help us on our continual quest for optimal health and wellness.

The actual cupping part does not take that much time of the appointment, however, it's the massage and energy work and personalized care that Bryanna puts into the service that makes what she does so special.

She always starts the service with a full consultation. She takes into consideration your personal needs and ailments. Then she has you lying face down and starts the massage from the bottom of the feet and brings the energy upward to activate blood flow. She uses her own essential oil blends of yin and yang to balance the body and hormones. After 10 minutes or so of activated massage she begins cupping you back focusing on the areas that are important to you.

Following the back, she will have you turn over and perform a cupping facial. Bryanna starts with a light cleanser and exfoliator, all organic and chemical products, and then steams your face to open the pores. The cupping on the face is done with a small tube versus the large cups and is very gentle yet stimulating. Once the cupping is finished she applies a clay mask to assist in the detox process and then uses Photon light therapy specifically for your needs. Blue is for detoxing, red is for circulation and energy, and green is for cooling and calming. I'm sure you could guess which light I wanted!

 

As a connoisseur of relaxing and detoxing services, this is by far one I have benefited from the most. Not only has it helped my skin incredibly, but it has provided me with energy and has made my body feel less stiff and light. It has also helped with my digestion and shoulder pain. 

If you are interested in checking this incredible service out, contact Bryanna Jaro on her Facebook page or email her at liveearthywellness.com

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! 

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! 

The top 5 foods that mess with your hormones and fertility

When balancing your hormones or TTC, there are toxins in the fertility world that are absolute no-nos. Even on a regular basis we should be avoiding these, but especially if you are experiencing hormonal symptoms like PMS, cramping, bloating, acne, or heavy bleeding. Also, during pre-conception, ideally 3 months before trying to get pregnant, it is imperative that you stay away from these items to optimize your cycle and get you pregnant faster.

1. Dairy

Dairy has become quite controversial today. Where it used to be a great source of vitamins and minerals and considered a top food on the pyramid, it has now become a source of inflammation and problematic for many women. Many of the cows in America are treated with a synthetic hormone called rBST to increase milk production. The synthetic hormone is full of estrogen and when consumed by humans can cause many illnesses and issues, especially directly related to your menstrual cycle, hormonal balance, and infertility. You can consume raw unpasteurized milk or Organic hormone-free milk in low quantities if it is hard for you to quit dairy all together.

A healthy alternative:

Full fat coconut milk. A healthy fat that is full of health benefits is a great substitute. Try mixing with water and blending in smoothies.

2. Caffeine

Caffeine can reek havoc on our endocrine system and hormones. When consuming caffeine, you are sending mixed signals to your cortisol levels causing your endocrine system to go rogue which can be very harmful to your adrenals. Cut back considerably or cut out completely.

A healthy alternative:

I know cutting out caffeine can be super brutal. Try incorporating half calf first, then decaf, then switching over to herbal teas that support healthy cycles and liver detoxification like raspberry leaf, dandelion root, and chamomile. remember to drink tons of water too.

3. Soy

Soy is one of two highest genetically modified foods in America. (#4 is the other!) Genetically-modified soy is full of toxic chemicals that are foreign to the body and put stress on our organ function since they do not know what to make of these chemicals. Soy mimics estrogen in the body too and can throw off hormones.

A healthy alternative:

If you are eating soy to avoid meat, try a healthier more supportive protein source like lentils, chickpeas and beans. Just remember to make you own from scratch and soak them prior to cooking to make them easier to digest

4. Non-organic corn

Like I mentioned before, this is the other highest genetically-modified food in America. Go for organic, non-gmo brands or from a farmer you trust. Bring your own chips to the Mexican restaurant! 

5. Sugar and simple carbohydrates (white starchy food like potatoes, flour, and bread)

Both of these food cause our blood sugar levels to spike immediately and our bodies then store the food as glucose, which is then stored as fat. This sends mixed messages to your cortisol levels and adrenals making it hard to utilize estrogen and progesterone effectively.

Healthy alternative:

For sugars, you can replace with honey, maple syrup, or coconut sugar.  For simple carbohydrates switch to complex carbs like brown rice, quinoa, buckwheat or other healthy grains to keep blood sugar levels even and keep energy high.

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! 

 

 

Jac's Guac (amole)

Nothing says summertime like a big bowl of fresh guacamole and some delicious corn chips (organic, of course)! I came up with this recipe last summer and it's a staple hit for all parties I attend. People will call me and request it in advance. It is super easy to make and a great way to incorporate healthy fats into the diet.

Ingredients:

4 large ripe organic avocados or 6 smaller ones**

2 large organic tomatoes (diced)

¼ cup chopped red onion

½ a small jalapeno chopped

3 tbsp. fresh chopped cilantro (no stems)

2 tsp. cumin

1 tsp. crushed red pepper

Juice from one squeezed lime

Salt and pepper to taste

Fun summer option: 1-2 chopped mangos (skin removed)

1)      Cut avocado in half, remove seed, and scoop out insides into a mixing bowl

2)      Smash avocado

3)      Chop up all other veggies and herbs as listed above

4)      Mix in all the herbs and onion except one tbsp. of fresh cilantro

5)      Move to a nicer platter and top with diced tomato and fresh cilantro

6)      To keep fresh longer, place saran wrap tight right on the guacamole so it doesn’t turn brown

** If you need to ripen you avocados faster, place in a paper bag with one banana. Don’t ask me how it works, it’s just perfect magic! 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 THREE orders? Use the link below! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

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