Anxiety + Social Media

Last week I did a poll on Instagram and asked the dreaded question… “How many of you get anxiety from social media?”  Then I went on with my day at work and forgot to check in.  About 6 hours later, I popped back on Instagram and I was overwhelmed with the response.  I had over 30 messages about how much social media is stressing people out.  From all sorts people. Young, old, influencers, business owners.  And the response was all the same.  That each person felt the need to “keep up” and it caused them constant anxiety on a daily basis.

How is it that one little app can have so much control over us?

With the constant need for more in our society, there is no wonder there is such a draw.  I go through my phases where I am completely addicted and then times where I can barely even stand it.  I go through a roller coaster of emotions too. Some days it makes me motivated and excited and other days depressed and feeling less than.  Anyone else feel the same?  If you are right there with me, it’s totally normal.  Almost all of my colleagues and friends go through this.

I’m preparing a workshop soon for this very topic, but in the meantime, I have decided to take a serious 10-day digital detox starting this weekend.  No Facebook, No Instagram.  I can almost feel myself relaxing simply saying it out loud. I encourage clients to take digital detoxes as often as possible.  So often, we miss what’s right in front of us because we are lost in our phone.  Or so focused on getting that photo just right that we ignore the people we are with. Actually, I have a great story like this that prompted my detox.

Last week was my 36th birthday.  I woke up in a great mood feeling rested and refreshed.  I wanted to make the perfect satisfying breakfast so I decided on a Food for life gluten free English muffin - one side sweet with almond butter and blueberries, one side savory with avocado and crushed red pepper.  I was excited to start eating it and then I stopped and reminded myself that I should take a picture of it for instagram.  In the midst of trying to get the perfect lighting, I dropped the plate right on the ground.  Dammit!  My perfect birthday breakfast ruined all because I needed a stupid picture. I was pretty pissed and then I realized it was a definite sign.  A sign that I was so lost into the iPhone world that I wasn’t even enjoying life’s simple pleasures, even on my birthday!

And so the detox begins!

I met with my marketing manager Lindsay Cumming to discuss the strategy for the detox and how to use my time wisely.  I hadn’t written a blog in over six months or worked on my meal plan recipe books at all.  She said, “Why don’t you write a blog about why you are doing the detox?”  This is why I pay her the big bucks folks!  She knows how to reign in my right brain.

As I write this blog, I realize that taking a 10-day detox is all fine and dandy but what do you do during and after to avoid the build up of anxiety all over again. Well… let's break it down.

DURING THE DIGITAL DETOX

Create a plan of action

Meeting with marketing coach always saves me because she helps me create a plan, however you do not need a coach to set intentions. Always start with the “why.”  Why are you doing this?  Why is this needed?  By setting your intention of the detox, you can become more clear of what you may have been missing out on.  After you figure out the why, write out a couple action steps of things you’d like to accomplish in this time and hold yourself accountable.  Or better yet, grab a friend to do it with and hold each other accountable.

Get sh*t done

Do you ever have a list of things that you want to get to do “someday?”  Well guess what… today is the day!  With all the free time you’ll accumulate from not scrollin’ and trollin’, you can try a new workout class or finally clean out the dreaded junk drawer.  Or maybe connect with friends you’ve been meaning to get a hold of and have an engaging social media free lunch.

Create nightly rituals

One of my favorite ways that I teach my clients to reduce anxiety (and use myself too) is to create nightly rituals.  They help you sleep better, reduce stress on the body, and help you restore your immune system.  Think warm epsom salt baths or foam rolling, light stretches, warm tea, or journaling.  Creating these rituals will keep you away from the mind numbing stimulation of social media too!


AFTER THE DIGITAL DETOX

Have you ever been on a 21-day cleanse or diet and all you can think about it the 22nd day where your gonna go ham on a double cheese pizza? Same!  This can be the same for the digital detox too.  You’ll most likely be counting down the days to get back on or immediately go back to old habits as soon as it’s over, unless you can set some boundaries on it prior to jumping back on.  In all aspects of life, we are trying to create healthy relationships, why not create one with your phone too.

Limit your daily usage

If you have done the iOS update on your iphone, there is a tab in settings called screen time.  You can visibly see where you are spending most of your time (it’s scary) and adjust as needed.  There is also a great app called Moment that will track this for you too.  If it’s hard for you to control it simply by seeing how much you are on it, you could set a timer before you jump on and stick to it so you can go on to other things.

Be in the moment

Before you pull out your phone, think about if it’s absolutely necessary. If you are out to lunch with a friend or with your partner, do you really need the photo of the gluten free bolognese or can you bypass and engage with the person you are with and enjoy it.  No one will die if you do not post about it.

Have a cut off time

My cut off time for social media is 7:30pm.  At the very least 3 hours before bed because the blue light from the phone can be so stimulating that it can disrupt sleep.  I’ll usually eat dinner and then catch up really quick one last time after that.  Then I’ll plug in my phone on the charger and walk away for the night.  “Cue the nightly rituals now.”

If you are struggling with anxiety and having a hard time getting ahead of it, please do not hesitate to reach out. I would love to connect with you. Book a complimentary consultation here.

 

XO Jaclyn Renee  

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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! 

Gut Health 101

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Everything begins and ends in the gut.  In fact, our second brain is the center of our gut and is home to the central nervous system and is actually larger and more powerful than the one in our skull. It holds the power to 3/4 of our immune system. The gut is also the first place we should look when we are experiencing chronic disease and inflammation.  When our digestive tract has been compromised our whole immune system can be compromised.

The foundation of gut health is understanding digestion. Digestion starts in the mouth when food is mixed with saliva. If we rush or hurry through a meal, we have not properly started the digestive process. Slowing down and chewing food is the core principle of digestive health.

Once the food leaves our mouth, it travels through your esophagus into our stomach. Your stomach is the mixing bowl where your liver, gallbladder, and pancreas secrete enzymes to break down your food into bile. If any of these organs are inflamed or compromised, they also cannot break down your food properly and will lead to constipation, gas, diarrhea, or chronic bloating.

Beyond the organs are your intestines. The large and small intestines. Let's take a quick look into the gut and it's four major parts.

  • The intestinal wall is the lining of the digestive tube. 
  • Intestinal flora is the good bacteria that live in the intestinal wall AKA microbiome. 
  • The Gut's lymphatic system or Gut associated lymphatic tissue; GALT
  • Nervous system or small nerve fragments that are spread throughout the gut

If any of the four parts of the gut have been compromised, your immune system will be notified and your body will start to become inflamed. You may start to experience light digestive discomfort or bloat to begin however, if not addressed properly if can morph into many other symptoms.

  • food allergies
  • indigestion
  • bloating
  • Inflammation of the joints
  • depression and anxiety
  • auto immune disorders - Celiac, Chrohn's, MS
  • skin conditions like psoriasis, eczema, and acne

These signs and symptoms of gut inflammation should not be taken lightly. Predominantly referred to as "Leaky Gut" this type of inflammation will definitely effect the long-term health of your body and your brain.

What is Leaky gut really? Leaky gut is simply a penetration of the intestinal wall, or the most important wall in our body. A colon contains these hair-like tight junctions that help ward off toxins from poor nutrition and uncontrolled environment. When they have become inflamed it starts to pry the junctions open and can create tiny cracks in between the junction. Instead of digesting and dumping the toxins through the body, they can slip through the cracks and into the bloodstream.  This is ultimately where disease begins. 

Things that can disrupt the gut lining:

  • exposure to BPA and other toxic chemicals
  • pesticide exposure (non-organic food)
  • antibiotic overuse
  • stress
  • chronic infections
  • alcohol
  • caffeine
  • sugar
  • gluten (for some)
  • dairy (for some)

Indefinitely, avoiding these things will help the healing process, however it's important to understand that healing takes time. The gut heals in stages. We have to reduce the inflammation first and the allow the lining the opportunity to heal properly.

The best place to start is from the beginning.

My foundation of gut health can be found in my free 5-day fix to beat the bloat. This will give you my core principles of gut health before you get too deep. Follow these for a few weeks to notice significant changes in digestive health. 

Beyond that if you still are experiencing symptoms, I recommend purchasing my 7-day Flat Tummy Food Guide. This is an incredible jump start to healing.

The guide includes:

  • A clean out list
  • Daily protocols to detox
  • A healing foods grocery list
  • 7-day meal plan; breakfast, lunch, dinner, and snacks
  • Over 20 of the best gut healing recipes that I have tested over time

This guide is normally $75 but for a limited time, I am offering this guide at $35. Get your copy today and let's get healing!

Following my JRW lifestyle guidelines, along with your personalized program will remove all of your struggles and symptoms and help you thrive. I know what it feels like to live every day in a constant struggle. Let me guide you towards better health and wellness so you can enjoy life again. 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!

Simple detox smoothie

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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.

Is your skincare messing with your hormones?

Our skin is the largest organ of the body. It contains three layers to protect us, but readily absorbs everything that is applied and enters it into the bloodstream. As a society, we are consumed with tons of lotions, potions, and creams to help with anti-wrinkle, anti-age, and acne fighting. Almost all of those products contain harsh chemicals and parabens to make the products work but as you may be seeing results on the outside, you could be doing some permanent damage on the inside. As those chemicals penetrate the skin and enter the bloodstream, our immune system is compromised. It hinders our bodies ability to fight off disease and eventually will lead to serious issues like auto-immune diseases and cancers.

Did you know that The United States has not passed a major federal law to regulate the safety of ingredients used in personal care products since 1938? How can that be? How is that even legal? Those were my thoughts exactly when I started investigating my products 5 years ago. Beyond that, other countries have put a complete ban on over 1,300 chemicals in the formulas of personal care products and restricted the levels of over 250 more in such products. The United States has only partially banned 30 to date.

This means that unwillingly, we have been exposed to over 1,200 chemicals and toxic ingredients that we had no knowledge over. It's time we take back our health. We have the power to reduce our exposure by staying educated and switching to non-toxic products. 

According to breastcancer.org, a nonprofit organization dedicated to providing the most reliable, complete, and up-to-date information about breast cancer, these toxic ingredients are considered hormone disruptors. This can affect how estrogen and other hormones act in the body, by blocking them or mimicking them, which throws off the body's hormonal balance. Because estrogen can make hormone-receptor-positive breast cancer develop and grow, many women choose to limit their exposure to these chemicals that can act like estrogen.

So, why is excess estrogen bad? By disrupting the hormones and increasing estrogen in the body, you can experience all sorts of side effects. 

  • bloating
  • swelling and tenderness in the breasts
  • decreased sex drive
  • irregular menstrual periods
  • headaches
  • mood swings
  • fibrocystic developments in the breast
  • weight gain
  • hair loss
  • cold hands or feet
  • feeling tired or lacking energy
  • difficulty with memory
  • trouble sleeping
  • increased symptoms of premenstrual syndrome or PMS

Prolonged exposure to excess estrogen or ignoring these symptoms can result in many long-term health concerns such as infertility and cancer.

This does not only effect women. When men are exposed to excess estrogen they will have many side effects too.

  • Infertility. Estrogen is partly responsible for creating healthy sperm. When estrogen levels are high, sperm levels in semen may fall. This can lead to fertility issues.
  • Gynecomastia. Estrogen may stimulate breast tissue growth. Men with too much estrogen may start developing larger breasts.
  • Erectile dysfunction. A balance of both testosterone and estrogen is important for healthy sexual growth and development. Sexual function may be impacted when these hormones become imbalanced. Men with high levels of estrogen may have difficulty getting or maintaining an erection.

As annoyed as my hubby gets each time I take a product away from him and replace it with a non-toxic version, he understands that its not worth putting that on or in his body and experiencing these symptoms. 

Switching to organic, vegan and gluten-free products is a good start, but there are even more hidden chemicals out there that they sneak in. Here are my top 3 worst ingredients.

  • Synthetic Fragrance: an engineered scent or flavoring agent that may contain any combination of 3,000-plus stock chemical ingredients, including hormone disruptors and allergens. Fragrance formulas are protected under federal law’s classification of trade secrets and therefore can remain undisclosed. Found in: all types of cosmetics.
  • Parabens  (methyl-, isobutyl-, propyl- and others): a class of preservatives commonly used to prevent the growth of bacteria and mold. Parabens are endocrine (or hormone) disruptors, which may alter important hormone mechanisms in our bodies. Found in: shampoo, face cleanser, body wash, body lotion, foundation.
  • Phthalates  (DBP, DEHP, DEP and others): a class of plasticizing chemicals used to make products more pliable or to make fragrances stick to skin. Phthalates disrupt the endocrine system and may cause birth defects. Found in: synthetic fragrance, nail polish, hairspray, and plastic materials.
     

But that's just scratching the surface. It's time to investigate your products and starting to make the switch. You can find my full printable PDF guide "Toxic No-No's" here. Print it out and cross check your products to ensure that you are being safe when you smear it on.

Here is a list of my favorite non-toxic beauty brands.

1. Kenna Nicole Products (for perfume and safe candles)

2. Dirty Girl Farm (for beauty and home products)

3. Dauphine Beaute (for the perfect skin care regime, use code JRW20 for discount)

4. Juice Beauty (for makeup)

5. Beauty by earth (for sunscreen)

In addition to your beauty care line, you may want to take a gander into your home cleaning products too. One of my favorite resources for shopping dry food items, healthy beauty, and clean home products is Thrive Market. They have every product I want and you can get up to 40% off retail pricing! Organic, gluten-free, non-toxic, and safe for everyone. You can even shop by specific needs. Shop this link for Thrive Market and get an additional 20% off your first three orders!

If you suspect that you are having hormonal balance issues and would like some help in making changes and healing your body, start here with your 30 minute consultation and health history. 

Making small changes can have an incredible impact on your short-term and long-term health. I encourage you to be an investogator for you and your familiy's wellness.

XO Jaclyn Renee


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5-DAY FIX: Beat the Bloat

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

 

 

 

 

Do you have food sensitivities?

Food sensitivities and related diseases affect nearly 100 million people worldwide. These sensitivities can cause a wide variety of illnesses ranging from skin rashes and headaches to chronic intestinal disease. 

The first thing that is the most important thing to understand is the difference between a food allergy and a food sensitivity. A true food allergy causes an immune system reaction that affects numerous organs in the body. Most of the time these reactions can be life-threatening or take the person down for days. This is common in allergies to things like nuts or gluten. A food sensitivity is much less problematic but more of a chronic annoyance. It causes smaller reactions and is usually connected to digestive issues. These are the most common symptoms that people experience with sensitivities:

  • Anxiety - Depression
  • Bloating - Stomach pain
  • Headaches - Sinus issues
  • Inability to lose weight
  • Impotence - Low libido
  • Fatigue - Insomnia
  • Joint Pain
  • Constipation - Diarrhea
  • Poor concentration - Brain fog
  • Craving Sugar

It is very important to understand that symptoms from sensitivities can often be delayed. One may not experience any issues until a day or two later making it difficult to pinpoint the culprit. Also, it is not only toxic triggers such as gluten or dairy that cause such a response. In fact, even healthy foods like fish, grains, and vegetables can bring on inflammation.

Often times, food intolerance can occur because of inflammation in the digestive track and or Leaky Gut. Leaky Gut is when you have experienced digestive issues chronically and the lining of the colon becomes weak, letting food particles and toxins leak into the bloodstream. This can be remedied with diet and lifestyle changes. Before you start to get tested for sensitivities, join my private Facebook Group JRW Crew to get access to me free 5-day fix to Beat the Bloat. Try to focus on these specifics for at least a couple weeks to see if symptoms subside first.

If you have tried eliminating toxic triggers or followed my guide for a bit and are still experiencing issues, then it is time to get tested. The test I turn to for all my clients is from the fully-integrated medical diagnostics company KBMO. Testing involves a simple finger prink and placement of blood on a small card. Then, the sample is sent to the lab with results arriving within 10-14 business days. This test measures sensitivity to over 132 foods, coloring, and additives spanning all the major food groups. If you suspect that you have problems with certain foods, this test will help you get to the bottom of it once and for all. Book a free consultation below to see if this test is right for you and have one sent right to your front door. 

Want additional guidance before, during, and after your test? I can help! Sign up for a 3-month mentorship with me, which will include an initial 90-minute session with me where we'll conduct the diagnostic test, and five follow-up sessions to work through the elimination of foods, personalized healing protocol, supplement strategy, and health lifestyle changes. 

To start your journey with me, sign up for a FREE Consultation todayOr you can shoot me an email at jaclyn@jaclynreneewellness.com

Living in constant pain is not a way to live, and technology has made it possible for us to understand our bodies and take action for our health. If given the opportunity, the body has an incredible ability to heal itself. 

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! 

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.

Eating for your macros: simplified

First things first... What is a macro??? A macro, or macro-nutrient, is a nutrient that provides calories or energy. Macro means large, so these types of nutrients are very essential to maintain a healthy body weight and keep your metabolism running properly. The second thing you need to know is that eating for your macros is not a fad diet. It is simply the daily nutrients and vitamins your body requires from food. By eating the right amount of these three nutrients, you can optimize your lean muscle mass, increase energy, fuel your brain, and stop cravings in their tracks. Plus, you can minimize the number of supplements or vitamins you take in a day since you will be getting your nutrients from actual food.

The 3 macro-nutrients are:  

•    Lean Protein
•    Complex Carbohydrates
•    Healthy Fats


The average person usually requires about 40 % carbohydrates, 30% protein, and 30 % healthy fats. If you need an easy way to track this I suggest using the app My Fitness Pal. After you fill out your profile, you can see what your recommended macro and calorie intake should be for the day. You can find your macro percentages by scrolling down on your daily food log and tap on the bar that says nutrition. Although this is a great way to track your nutrients, I do not recommend using it for an extended period of time or to drastically count calories. Track for a couple days or so to get the gist of what an average day looks like, and then maintain by tuning into your body. 
Now we need to know how to properly fill our daily macros. Your body will tell you if you are not fueling properly by feeling tired or craving foods. The easiest way to keep in balance is understanding which foods fall under what category. Here is a list of healthy foods that will feed your body power energy.


Macro-nutrient list


Carbohydrates

•    All Vegetables (yes, vegetables are carbs, and the best ones that provide the most energy)
•    Fruit (berries are the best fruit because they are low-glycemic)
•    Sweet potatoes
•    Beans and legumes
•    Pumpkin
•    Oats
•    Buckwheat
•    Brown rice
•    Quinoa
•    Bread (my suggestion is Ezekiel bread or Udi's Gluten Free if it's not fresh)
•    Granola
•    Whole grain or brown rice pasta

Protein

•    Meat
•    Fish
•    Chicken
•    Eggs
•    Protein powders
•    Chia seeds
•    Hemp seeds

Healthy fats

•    Avocado
•    Olive oil
•    Coconut oil
•    Avocado oil
•    Butter or Ghee
•    Nuts (organic, raw)
•    Nut butters
•    Dairy (partial protein, partial fats; count accordingly)


As always, our food should be organic. Check out my blog How to read labels to get a better understanding of what to choose when grocery shopping. This will guide you toward making better choices and knowing what is added to your food. Now you have all this information but you have to somehow put it on your plate and in your mouth. Here are some simple healthy meals that will fill your macros, and fuel you with energy to be the best you.

Breakfast

•    1/2 cup brown rice or quinoa, 2 scrambled eggs half an avocado
•    1-2 pieces of toast with ghee, 2-3 eggs, almond butter on toast
•    Chicken sausage and veggie scramble over quinoa
•    Plain coconut yogurt or organic plain yogurt, top with berries and nuts
•    Overnight Oats
•    Pumpkin Shake
•    Buckwheat Breakfast

Lunch

•    2 chicken sausages, sweet potato with coconut oil and cinnamon on top
•    big salad with tons of veggies, piece of protein, nuts, avocado, olive oil, lemon, salt, pepper
•    veggie or chicken stir-fry with avocado or coconut oil
•    tuna (made with olive oil sandwich) with tomato and lettuce on Ezekiel bread
•    3 hardboiled eggs and nuts on a big salad
•    quinoa bowl with kale, nuts, hummus, olive oil, balsamic vinegar

Dinner

•    4-6 oz protein, 1/2 cup brown rice or quinoa, veggies with butter, ghee, or olive oil
•    sautéed tofu and spinach in avocado oil and sesame seeds over brown rice or quinoa
•    meat sauce over spaghetti squash, a little Parmesan if you eat dairy
•    brown rice pasta tossed with olive oil, tuna, peas, carrots and onion
•    breakfast for dinner?? 3-6 egg white omelet with a side salad and a piece of Ezekiel toast

I'm sure you are catching my drift now. These suggestions are in no way intended to be the only options of food to eat. Play around with it. If you go way over your macros in one meal (a huge bowl of pasta) you can even it out by lightening up on that nutrient the next meal. The most important thing is to fill your plate with healthy food first to eliminate the bad. Eventually you will crave less junk food and enjoy feeling better from real food. Remember to keep it simple. Staying in a normal balance of whole food macro-nutrients is a sure-fire way to reach your goals.

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! 

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.

Turmeric tea latte

Warm your soul. Boost your immunity. Heal your gut. Balance your hormones. The list goes on and on for the many benefits of the hearty spice turmeric. In the ancient Indian system of holistic medicine known as "Ayurveda" this spice is used for it's healing properties and a method of treating many diseases, including cancer. Turmeric has extreme anti-inflammatory properties and can aid in many ailments from digestive issues to joint pain.

However, for as healing as it is, it does not have the most pleasant taste on it's own and is very messy as the yellow color can stain hands. In this recipe, you will make a larger quantity of paste to keep in the fridge. That makes it easier to use for each latte you make so you have less clean-up and is available on demand.

I like to sip on this sweet goodness in the afternoon to cure my sweet tooth and give me a little pick me up. Add a touch of cayenne for a detox benefit. 

Turmeric Tea Latte (printable PDF)

Make ahead and keep in fridge:
½ cup organic turmeric powder
5 Tbsp. coconut oil
2 pinches black pepper


Warm on stove and simmer for 10 minutes then store in an airtight jar for when you make your latte.

Latte:
1 ½ cups organic full fat coconut milk
1 tsp. turmeric fridge mix
1 tsp. raw honey
Pinch of cinnamon


Place in small pan and warm mixture on medium heat. Sip and enjoy!

XO Jaclyn Renee

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

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

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

granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

Top 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.

5 Tips for a Healthy Holiday

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Let's face it. Not even the healthiest of people can withstand some of the most delicious traditional foods that come along with holidays. It's an overload of side after side until you wind up on the couch in the fetal position with tons of discomfort. We've all been there, but this year we can be prepared. Making a few of these small changes will assist you to a healthier holiday and less regret.

1. DO NOT skip breakfast

It's a common mistake to think that not eating breakfast will allow you to "save" your calories up for your indulgences later, but this move will hurt you big. Skipping breakfast will cause your body to go into starvation mode and have you snacking on not-so-healthy options or craving salt and sugar. It is important to maintain stable blood sugar levels throughout the day to lose weight and balance hormones. Stick to your normal schedule of 3 meals a day. Your breakfast should be a healthy mix of protein, fat and carbohydrates to keep you fueled up and away from the snack table.

2. Drink water

Holidays are always so distracting that we forget our simple daily rituals that make up a big part of our healthy lifestyle. When we deprive ourselves of water and become dehydrated the body will send mix signals and mistake thirst for hunger. Try drinking a couple 8-ounce glasses of water before you leave the house to go to your festivities to keep you body on the right track. Opt for hot tea, ginger is the best, to aid in digesting your food.

3. Hold off a bit on the alcohol - or skip it

The liver is the main organ of detoxification. Since the liver will already be stressed from an over consumption of food, you may want to give it a break for the day. If you are going to responsibly indulge in some adult beverages, make sure you do not drink on an empty stomach. Wait until you are sitting down to eat dinner to enjoy the beverage with your meal or after you've had a few appetizers. The body can only oxidize one drink per hour so try to stick with that theme throughout the day. Refill your wine glass with sparkling water in between to continue hydration.

4. Make a perfect plate

Some of you have heard me talk about eating for your macro nutrients in other blogs. Like I mentioned earlier, this is a healthy mix of protein, fat, and carbohydrates. When you make a plate, make sure to grab a little from each category. This will fuel your body properly with the nutrients it needs and help you bounce back the next day from the overindulgence. Wait at least 10-15 minutes before you grab a second plate and ask yourself before you go... Am I still actually hungry? For more information on Macro-nutrients, visit my blog here.

5. Wait an hour to have dessert

Immediately eating sugar right after a good meal confuses your digestive system and pushes the good nutrients directly into fat. Let your food digest for a good hour before you have some sweets. Or you can simply use your sweets as your "second dinner" later if you are hitting multiple family locations.  Excess amounts of sugar will put a lot of stress on your brain and endocrine system. We can reduce the amount of damage this does by simply checking in with our bodies after the meal and not eating the dessert until were hungry again. 

If you are looking for a good breakfast to fuel yourself with, you can try 3 of my favorite options:

Overnight Oats   Buckwheat Breakfast   Pumpkin Smoothie

An important word about the next day...

So, these tips flew out the window as soon as you walked into Aunt Ida's? You blew it right? So, you might as well keep eating bad, right?

Wrong!

It's what we do in the next 24 hours that can make or break you getting out of this hole and back on track. The morning after, try this green smoothie recipe. It has ginger and cilantro which will aid in reducing inflammation of the body and eliminate toxins from the liver and colon. Stick with high protein, high fat diet the next day so the body has time to process the carbohydrate and sugar overload. 

Happy Healthy Holidays!!

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! 

 

 

 

Overnight oats

Talk about the fastest, easiest, and fool proof breakfast that was ever invented! Unfortunately, I cannot take the credit on this one.  With one quick shake, overnight oats are finished. Seriously, it will take you longer to buy the ingredients! This recipe is very versatile too. If you don't like something that I put in then you can certainly take it out and add your own spin on it. Just remember to use a glass container to store and if you heat it up in the morning, use the stove not the microwave. PLEASE!

If you are a super busy person, like most of us, I recommend ordering your ingredients from THRIVE MARKET. It is an amazing health foods forum at discounted prices. I save tons of money a year by buying my pantry items from here and many trips to the grocery store. Plus, when you purchase your membership, Thrive will donate one to a family in need. I love a win-win situation! Everything from this recipe can be found on there, except the fresh fruit. 

Overnight Oats         Printable Recipe PDF

Ingredients:
1 Cup oats
3 tbsp. chia seeds
½ cup fresh berries
½ cup chopped nuts of choice (walnuts are my fav)
1 tsp raw honey (may need to be melted a touch before mixing)
Nondairy milk of choice (carrageenan free) or organic whole milk

More ingredient options:
Goji berries
Shredded coconut
Hemp seeds
Cacao powder (yes please!)
Nut butter

Instructions:
1)   Prepare this the night before you want to eat the oats.                                                                                                        
2) Combine oats, chia seeds, and honey in a small glass Tupperware or a mason jar and add milk cover over the top of the oat mix.  Shake it like a salt shaker baby!          
3)  In the morning, mix again and add fresh toppings of choice          

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.

How to read labels

 How many of you have been confused by marketing tools on food labels? I know I've been tricked a time or two. The point of a food label claim can be to ensure you the food you are about to purchase is "healthy" for you, but in reality it  may be feeding you a bunch of bull. So, how do we know which food to choose? Here I decode all the food label claims one by one and and share what is most important for you to consume.

Antibiotic free

means that an animal was not given antibiotics during its entire lifetime. other phrases could include "no antibiotics administered" or "raised without antibiotics"


Cage free

means that the birds were raised without cages. However is does not indicate whether the bird was raised indoor or outdoors. If you are looking to buy eggs, meat, or poultry it is best to look for a label that says "pasture-raised."


Fair trade

means that the farmers and workers have received fair wage and worked in acceptable conditions while growing and packaging the product


Free-range

This term is unidentified by the USDA. It does not indicate that something is antibiotic free or hormone free, it only indicates that the birds have access to the outdoors so they can engage in natural behaviors.


GMO-FREE, NON-GMO

GMO's or genetically modified organisms. are plants or animals that have been genetically engineered with DNA from bacteria, viruses, or other plants and animals. This is one of the most important labels.



Grass-fed

means the animals were fed a grass diet, their natural diet, rather than grains or animal by product, synthetic hormones, or antibiotics to promote growth. However, they may have been given antibiotics to treat disease so make sure it's antibiotic free as well.


Hormone-free

raised without added growth hormones. If they are given it, you will be eating it when you consume. Also look for "no hormones administered" and "no added hormones." Get a local butcher or farmer for your meats so you know where it comes from and how they are raised.


Pasture-raised

indicates that the animal was raised on a pasture where it is able to eat nutritious grasses and other plants rather than being fattened on grain. Farmers that pasture raise allow the animal to live in a humane manner and move freely to carry out natural behaviors


RBGH-FREE or RBST-FREE

Recombinant bovine growth hormone or recombinant bovine somatropin is a genetically engineered growth hormone that is injected into cows to artificially increase their milk production. It is completely illegal in European countries and Canada so why is it allowed in America?? Organic milk is rBGH free.


and last but not least...


Organic

For something to be labeled organic it must meet the following guidelines to qualify...

  • Abstain from the application of prohibited materials; synthetic fertilizers, pesticides, and sewage sludge
  • Prohibit the use of GMO's 
  • Employ positive soil building, conservation, manure management, and crop rotation practices
  • Provide outdoor living and pasture for livestock
  • Refrain from antibiotic and hormone use in animals
  • Sustain animals with 100% organic feed
  • Avoid contamination during processing of organic products
  • Keep records of all operations

The best way to stay away from the bad labels and invite the good is to find a local farmer or meat manufacturing company that follows these protocols. DO your research! You may find buying from the local farmer will save you money in the long run. Personally, I get my meats from C Roy Farm in Yale, MI. They produce their own and get meats and poultry from other farmers in Michigan and have insanely good prices on Organic. I try to buy local for vegetables and fruits too, so do some Googling and try and find the best local spots in your area!

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!