Pumpkin Chia Seed Pudding

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

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

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

 

    Pumpkin Chia Pudding

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

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

Xo Jaclyn Renee

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

Print recipe

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

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


granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

Kitchari

Khichari is a potent blood purifier and supports proper kidney function. In Chinese Medicine, mung beans are used to strip pesticides out of the system, which is especially helpful for the reproductive organs, liver, and the thyroid. This dish is extremely healing for the digestive system. I recommend consuming 3 times a week to reap the benefits. It makes a hearty lunch that will keep cravings away too. 

Kitchari - Print Recipe

1/2 cup White Basmati Rice (optional, can be left out if eating grain-free)|
1 cup mung beans (or any lentils)
4 cups water if using rice, 2-3 cups for lentils only
2 tbsp. organic ghee
1 tbsp. Organic Khichari spice mix
2 Tbsp. grated fresh ginger
¼ - ½ tsp salt
½ and avocado (for garnish)
Fresh cilantro for garnish (liver cleanser)

Any of these cut vegetables: green beans, carrots, parsnip, burdock root, leafy green vegetables, zucchini, broccoli, squash – can be added to the khichari or made separately.

1.    Soak rice and lentils in warm water for 5-10 minutes up to 8 hours. (makes it easier to digest)

2.    Wash the contents until the water runs clear.

3.    Add water and cook on medium heat for 10-15 minutes.  You will notice a white foam building on the top of the pot that you can skim off.   You may have to do this a few times 

4.    Turn the heat down a little and continue cooking for another 5-10 minutes until the ingredients are soft.  Add more water if you like.  You can add some fresh ginger and salt here.

5.    In a separate pan, use 2 tsp of ghee, let it melt and heat for a minute.  Add spice mix. Let that cook for a minute. 

6.    Add 1/2 Spanish onion and cook until translucent (about 3 minutes)

7.    Add vegetables if you'd like. My favorite is zucchini and spinach. 

8.    Combine vegetable mix with the cooked lentils and rice and let simmer for 5 minutes uncovered. 

9. Garnish with cilantro, add a little bit of ghee and enjoy!   If you are watching your fat intake or are cleansing this week then leave off the extra ghee.

XO Jaclyn Renee

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

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

 

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

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

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.

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 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.