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  

4B66F7FA-301D-4F0A-A64A-6A8D88E963C9.JPG

Gut Health 101

Untitled design (21).png

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!

Jac-pot Beef Chili

This recipe is the first of many new crockpot dinners that I will be posting. They will be convienently named Jac-pots! So many of my clients are too busy to eat healthy these days, That is why I creating recipes with limited ingredients and easy prep. The series of Jac-pots will be very simple to prep in the am and able to stew in the crockpot for 6-10 hours while you live your life. Come home, open the pot, and serve.

I'm starting with my beef chili recipe beacuse it is an easy crowd pleaser. Add a little Jac's guac on top or some oprganic shredded cheese. Bake a sweet potato and pour over the top to make it a meal. Make an extra batch a head of time and freeze for another day. 

Jac-pot Beef Chili (printable PDF)

Ingredients:

2 lbs. grass fed ground Beef
6 carrots
1 Spanish onion
3 stalks celery
1 tsp smoked paprika
1 tsp cumin
1/2 tsp garlic powder
1 tsp chili powder
1 tsp crushed red pepper
1 small can of organic diced green chilies
1 15oz can of organic kidney beans rinsed thoroughly (optional)
2 750g boxes of Pomi chopped tomatoes
Salt and pepper to taste after cooked

Crock pot instructions:

1)      Chop onion, carrots, and celery and place in a bowl to the side

2)      Brown meat in skillet on medium heat

3)      Drain meat after and place in crockpot

4)      Add cut up veggies, diced tomatoes, beans (if desired), and all spices

5)      Cook in crockpot on low for 4-6 hours

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! 

granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

Simple detox smoothie

IMG_3202.PNG

After a long weekend away or a busy weekend of eating out, I like to fall back on something that will get me back on track. Having a go-to plan of action always helps me stay successful in my healthy lifestyle. 

Starting in the morning I like to take a few minutes to set my intentions for the day or week, spend a few minutes meditating, and then make a simple shake that will help my body digest and rid of the built up toxins. Breakfast is the most important meal of the day so even if you have stepped out of line the day before do not skip it. Simply fill it with the right ingredients to get the digestive process going. 

SImple Detox Smoothie

Ingredients:

2 cups non-dairy milk
1 Tbsp. flax seeds
1 scoop Vital Proteins Marine Collagen
1 Tbsp. Artisana cashew butter
1/2 an avocado
2 shakes cinnamon
1 tsp. vanilla

Blend and enjoy!

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

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

XO Jaclyn Renee

 

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

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

granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

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


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.