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! 


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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! 

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5-DAY FIX: Beat the Bloat

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

Healing Apple Breakfast

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This breakfast is a favorite among many of my clients. Simple to make and packed with healing ingredients, this breakfast is sure to fuel your body the right way. By stewing the apples, they become easier to digest and make for great complex carbohydrate fuel. Ghee is very gentle for the digestive system and also lactose intolerant friendly. Layer it up with some of the topic options or put your own twist on it. 

Be sure to share your bowl with me! Tag me on Instagram @jaclynreneewellness

Healing Apple Breakfast (Printable PDF)

Ingredients:

1 Organic apple
1 Tbsp. ghee
½ tsp. cinnamon
½ tsp. ground cloves

Optional:

Shredded coconut
Flax seeds
Hemp seeds
Sunflower seeds
Goji berries
Coconut yogurt
Walnuts

Instructions:

1)      Chop up apple, cover with water, add cinnamon and cloves, and bring to a boil

2)      Lower heat and simmer until soft

3)      Drain water (option to drink apple water if desired)

4)      Put apples in a bowl, add ghee, and a touch more cinnamon

5)      Add optional ingredients if desired

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.

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.

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.

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. 

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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.

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.

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


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