Buckwheat Breakfast Bowl

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

Buckwheat Breakfast Bowl      

  Printable Recipe PDF

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

Garnish choices:
Shredded coconut
Goji berries
Fresh blueberries
Sunflower seeds 

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

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

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

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

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

5)      Remove from heat and place in a bowl

6)      Garnish with toppings of choice and enjoy 

XO Jaclyn Renee

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

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

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

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

granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

 

 

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.

5 yoga postures to ease anxiety and digestion

Everything in the universe in within you. Ask all from yourself.
— Rumi, a favorite quote from my featured guest Soojin Kim

Many people are familiar with the popular term mind-body connection, such as a "gut feeling" or an intuition, but how much do we know about the brain-gut connection? With this I am referring to experiencing distress in the gut and it linking completely to how you think, act, or react to situations. This is your second brain triggering in your gut. According to the Harvard Medical School, the brain has a direct effect on your stomach and vice versa. Thus, linking much of anxiety or stress to constipation, bloating, gas, etc.. Basically, these issues go hand and hand and to really resolve these chronic symptoms we must challenge ourselves to find peace mentally to find success physically.

When I sat down with one of my favorite yoga teachers Soojin Kim of  Citizen Yoga, I wanted to dive in with her on this topic and to get her take on the brain-gut connection. Although she has only been teaching yoga for 4 years, she is wise beyond her years. Her approach to yoga comes from a healing aspect and every posture or movement has a purpose. She focuses on the hips, unwinding digestion and elongating the spine. We discussed the intentions of yoga, health, food and many other topics of healing the body holistically. Her connection with yoga comes from the root of medicine, Ayurveda. 

Ayurveda Is India's 5,000-year-old medical system and preaches the art of daily living in harmony with the laws of nature. It is the key to curing disease by balancing the body's three fundamental energies, or doshas (vata, pitta, kappa) and an equally vital balance among body, mind, and soul or consciousness. The body, if given the opportunity, will always heal itself, so she encourages to look inside for the answers and work with your body, not against it.  
What is your dosha?

Soojin taught me one of the most important parts of healing both digestive and anxiety in Ayurveda medicine is through breath, Ujjayi, and a daily yoga practice. Like me, she had suffered chronic digestive issues too and found the daily practice of both coupled with some dietary changes to be the ultimate path to her success. Since meeting with Soojin, I have been practicing the postures and have seen great relief. I feel calmer on a daily basis and my head feels more clear to make creative decisions. I also feel longer, leaner, and less tense in my neck and shoulders. The breath has also taught me patience, which has made me a better listener. Follow her guide below and you will instantly see relief after. 

It all start with the breath. Ujjayi - ocean breath. 

Find yourself a quiet environment with no distractions. Sit on a blanket or a block so your hips are higher than you knees. Keep your hands light in your lap or on your knees and your shoulders down your back. Keep you eyes, jaw, and tongue relaxed and with that take 3 deep cleansing breaths by inhaling through your nose and a big relieving exhale through your mouth. Close your mouth. On the next inhale through your nose imagine that you are breathing in through a straw and as you exhale through your nose take the breath down the back of the throat. Let the exhale continue down the spine to the low belly until you feel like you cannot exhale anymore. Pause at emptiness. Feel low belly hug, or tone in, without forcing it. Start your next inhale from low belly where you finished the breath and continue in that circular motion. As you build the breath it should start to sound like the ocean. Just like that, soft and easy, continue the breath for about 5-10 minutes.

Posture #1 - Reclined Butterfly - Supta bad konasana

This posture is both restorative and a gentle hip opener. In Ayurveda, we find balance by incorporating the opposite. If you experience symptoms like heartburn, gas, and diarrhea most like pitta dosha does, you will find relief here. If you are an extremely active person or tend to run hot, this pose can counter that by sending signals to the nervous system and prompting it to relax and feel grounded. If you are a vata dosha, then it would be better to fold foward in butterfly to release gas and to warm the body as vatas are often chilled.

Lie on your back with a vertical blanket along your spine, feet are together and knees are wide. Start with blocks under the thighs to support you and if you have more space you can remove them.  Keep your heart and 3rd chakra lifted which is where you will find self-worth and confidence. Stay in this posture for 5-10 minutes keeping focus on your Ujjayi breath. 

 

Posture #2 - Supported bridge - Setu bandha sarvangasana

This posture is also soothing to the nervous system. If you are fast reacting or anxious, this pose will help cool the body. Pitta dosha tends to get hot quickly.  Back-bends lift the diaphragm while creating length in the abdomen easing digestive discomfort.. When we experience digestive issues, we connect it to the mind as well. Grounding postures like bridge will keep the nervous system calm and release the digestive strain. keeping the chin tucked to the chest in this pose will help stimulate the thyroid and regulate your metabolism.

Lie on your back. Bend knees and place feet flat, hip-width apart. Place a block or blanket under your low back above your glute pack. For the advanced version, skip the support and lock your hands under you body. Tuck your chin to chest, relax your jaw and breath in this posture for 1-3 minutes.

Posture #3 - Seated twist - Ardha matsyendrasan

This posture is helpful for toning the low belly and creating fire. Kapha dosha, who have slow digestion, will find that seated twists help ignite the fire from within and aid in the removal of toxins, constipation, and gas. These symptoms can bring on irritability or a feeling of being energetically heavy. Regular abdominal twists will help keep the fire going and spark the metabolism. It will also help to generate circulation easing chronic digestion and improving lung capacity. . 

Sit on the floor with legs straight out in front of you. Bend right leg and place over left leg close to the knee. Place right hand close to your right hip and left elbow over your right knee. Lengthen your torso on the inhale and twist the belly on the exhale. Keep ocean breath going and stay here for 1 minute. For the advanced version you can swing the left  foot towards the right hip.

Posture #4 - Revolved triangle - Parivrtta Trikonasana

This posture will lengthen the esophagus helping to relieve heartburn or or gas build-up. Similar to the seated twist, the triangle will also massage the organs as well as create bloodflow and circulation.  This standing posture lifts the diaphragm as well as lengthen the esophagus towards the top of the stomach. This is wonderful to alleviate acidity and feelings of anxiousness or worry.

Stand with left foot about 3 feet in front of the right. Left foot will be facing forward and right foot will be on a slight angle,  Place right hand on a block or you can use books if needed. (something stable) Start with left hand out to your side. When you feel comfortable there, you can advance to lift the left arm in line with the shoulder and open the chest. Hug towards the spine, yet lengthen the body. Again, stay here for about 1-3 minutes maintaining the breath. 

 

Posture #5 - Suported shoulder stand - Salamba Sarvangasana

Iversions are most beneficial for the heart. Lifting your feet overhead creates a rush of blood back to the heart, relaxing and slowing the heart beat. This is great for a sudden bout of anxiety, If you are experiencing heartburn or running hot, start with some of the other poses first to cool the body and then finish with an inversion. Ending here, for pitta, will help calm irritability. Like the seated twist, this pose is helpful for Kapha dosha, or slow digestion, and will relieve constipation. Also, bringing the chin to the chest again will help stimulate the thyroid. Since inversions also help with a reduced appetite and insomnia, the vata dosha can benefit from this posture as well since they tend to live very busy lives and have inconsistent sleeping and eating habits.

Lie on the floor and place a blanket under the shoulders. Lift feet over head and place hands on your low back creating a strong shelf.  Draw chin towards chest and keep your breath moving. If you feel comfortable here and want to challenge yourself more, take your feet slowly behind you head.. You can also do one foot at a time.

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If you find yourself having random bouts of digestive issues or are starting to feel anxious, the best thing is to stop what you are doing and take breath. Even just a few minutes in any situation can help calm the nervous system and restore your mind. If you are experiencing chronic issues everyday, I would recommend practicing this flow on a daily basis. If you are new to yoga and want to learn more, check out Soojin's basics class at Citizen yoga in Detroit on Wednesdays at 8pm. If you are slightly more advanced, check out her Monday/Friday slow flow at 11:15. You will be floating after it!

As always, along with this practice and the Ayurvedic way, we can use food as medicine. Toxic triggers like sugar, alcohol, and caffeine only play into anxiety, depression, digestive issues, and chronic fatigue. Steer clear from these as much as possible when healing your body and reach for dark leafy greens, raw nuts, and healthy oils like ghee and coconut oil to soothe your condition and find relief fast.

XO Jaclyn Renee

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 10 foods for hormonal balance and optimal fertility

Nutrition can play a powerful roll in helping a woman balance their hormones. If our hormones are unbalanced, it can affect many things in our health such as PMS, acne, mood swings, and fertility. The easiest and cheapest way to balancing them is to start with your food. 

Along with eating the food below, there are some other requirements to provide the best results. First, it is very important to choose organic. We are already exposed to enough toxic chemicals and pesticides, so the more you can keep away from them the better. If it is hard for you to afford all organic, then I recommend going by the guidelines of The Dirty Dozen. They set up a list of the foods that are genetically modified the most, so you can choose conventional when needed to save money. I also recommend finding and supporting a local farmer so you can be certain where your food came from. Living in a city or far from a farm? Head to Trader Joe's. All of their produce is non-gmo and their prices cannot be beat.

Second, your meat should be grass-fed, your fish should be wild-caught, and your chicken should be pasture-raised. Also, all of these should be raised without being treated with steroids or antibiotics. Eating meat or fish that has been administered these drugs can only raise your estrogen levels, which keeps your progesterone low, which makes you unbalanced. Catch my drift?

Lastly, even when you are eating all these healthy food items, stress can lay an elbow into your hormones too. Manage your stress levels by taking some deep breaths, walking, yoga, meditation, or reading a good book. Keep calm and read on!

Here are the top tens foods for balancing your hormones and optimizing your fertility.

1. Wild Salmon

Salmon is high in Omega3's and Vitamin B6, which helps regulate the hormones and ovulation, while also increasing cervical mucus and blood flow to the reproductive organs. Salmon is great to eat the few days leading up to your ovulation phase and during it.  

2. Avocados

High in mono-saturated fats, great for ovulation and has been shown to positively effect IVF outcomes. The healthy fats also help produce healthy eggs. A diet high in healthy fats is optimal for women TTC or achieve hormonal balance because it supports the endocrine system and brain function as well. Feeling extra stressed? Have an avocado a day to feed your brain and keep it calm. Jac's guac

3. Chickpeas

These pack a huge vitamin B6 punch, which are essential for the production of healthy progesterone levels, as well as improving sperm and egg development. Most women are estrogen dominant. Symptoms include mood swings, PMS, bloating, acne and infertility. Eating chickpeas in any form post ovulation (2 weeks before period) is essential in dumping the estrogen from your body properly. Yay for hummus!

4. Honey

Raw honey can help stimulate ovarian function. Honey is very healing to the digestive track too and contains numerous antioxidant and anti-bacterial properties. Try hot water with lemon and raw honey first thing in the morning.

5. Buckwheat

A naturally gluten-free grain that is rich in compound d-chiro-inisitol, which has been proven to drop insulin and testosterone levels, and increase rates of ovulation, thereby improving fertility. Try this during your menstrual cycle to replenish minerals and vitamins and start the body preparing for a new cycle and help ease PMS symptoms.
Buckwheat breakfast bowl

6. Leafy greens 

Spinach, Kale, collard greens, etc. are high in folic acid, which is essential for healthy ovaries and also reduces the risk of spinal cord or brain defects in infants. Also, they are rich in vitamin E, magnesium, and calcium, which promote a healthy cycle. They are essential post ovulation to rid the body of high estrogen levels and spark progesterone for a symptom free period or carrying a pregnancy. Shelley's Salad

7. Eggs

Full of vitamin D which is essential in maintaining healthy ovulation. Don't skip the yolks! They also contain vitamins like folate and Vitamin A. The quality of the egg is very important so make sure they are organic, free-range, pasture-raised and cage-free. Eggs will help boost vitamin D levels. but if you suspect you are deficient, it may be crucial to supplement until your levels come back up again. Have your levels checked with your physician or specialist.

8. Sunflower seeds

These seeds are full of Zinc which helps your body efficiently use progesterone and estrogen levels, and helps with DNA production that can support egg quality. Sunflower seeds are also very beneficial for a healthy (cramp free) cycle. Carry some around and use them as a healthy afternoon snack or throw them on salads like this one. 

9. Maca powder

Maca is a Peruvian herb that is incredible for balancing hormones, increasing energy, and supporting healthy adrenals, because it is rich in alkaloids. Maca comes in powder form and can be added to any smoothie since the flavor is mild. 

10. Tumeric

Tumeric and other "warming spices" such as cinnamon, coriander, cumin, cardamom, and black pepper are great for creating a drier, warmer environment that is ideal for conception. They also have anti-inflammatory properties and can aid in digestion. Healing digestion is very important for conception. If you are having digestive issues you may want to start by healing those issues first before working on hormonal balance or TTC. Try this turmeric tea latte for an afternoon treat. 

incorporate these foods daily and you should see some relief from your mood swings, PMS, fibroids, PCOS, and help with your ovulation to create a healthy pregnancy. If you don't see positive changes after one cycle, then I suggest booking a consultation so we can figure out what the root cause is.    

xo Jaclyn Renee

I'd love to hear your thoughts. If you make something yummy with this list, please tag me @jaclynreneewellness and #jrwapproved. Please feel free to leave comments and questions below.


granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

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

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

The top 5 foods that mess with your hormones and fertility

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

1. Dairy

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

A healthy alternative:

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

2. Caffeine

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

A healthy alternative:

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

3. Soy

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

A healthy alternative:

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

4. Non-organic corn

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

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

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

Healthy alternative:

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

XO Jaclyn Renee

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


granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

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

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