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


granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

 

 

 

 

Indian spiced grilled chicken

Since my days are usually busy driving to clients and working late, meal prep is a must for me to stay on the healthy train. One of the easiest and least time consuming things I prep is grilled chicken. I will marinate it overnight so it has a lot of flavor.  I like to switch up the marinades so it doesn't feel like I am eating the same thing over and over again.

I usually select my spices based on my mood. Right now, I am all about healing digestion with warming Indian spices. The spice blend for this particular recipe has many anti-inflammatory benefits and is easily digestible if you are trying to clean up your diet a bit. 

Ingredients:

4 boneless skinless chicken breasts
2 Tbsp. olive oil
2 inch ginger chunk, chopped
1 tsp garam masala
1/2 tsp cumin
1/4 tsp. curry
1/4 tsp turmeric

Directions:

1. Place all ingredients in a BPA free plastic bag or a glass tupperware. Shake up, marinate overnight in fridge

2. Bring chicken to room temperature before baking

3. Preheat grill to 400 degrees

4. Once the grill has reached it's temperature, place chicken on grill and cook until internal temp has reached 190 degrees. (about 5-6 minutes per side depending on breast size**) 

Alternate ways of cooking:

1. Bake in oven on 400 degrees for 25 minutes, turning half way.

2. Grill for a few minutes each side to lock in the moisture and then finish in the oven on 400 for 10 minutes. turning half way.

**Times may vary depending on your chicken size or grill/oven situation. Use an internal temp of 190.

Baked sweet potato circles

2 sweet potatoes
1 Tbsp. coconut oil
cinnamon

1. Preheat oven to 400 degrees

2. Peel sweet potato and slice into verttically to create circles.

3. Melt coconut oil and pour over sweet potatoes in a bowl to coat

4. Place on a baking sheet and dust with cinnamon

5. Bake for 20-25 minutes flipping half way

XO Jaclyn Renee

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

 

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

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

granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

Chicken Bone Broth

Almost every week, at the beginning of the week, I roast a whole chicken and try and make as many meals out of it as I can. I purchase my chickens from Bob Boles who owns this adorable little farm called The Grazing Life in the north end of Rochester, MI. I've seen the farm, walked the grounds, and know the owner well. He treats his chickens with the utmost care, never feeding them any hormones or anti-biotics and giving them a healthy diet of organic food free of crap. They roam free and live well and only have one bad day in their lifetime. 

Roasted Chicken

One of the main things I do with the leftover carcass  and gizzards is make bone broth. I make a large batch to sip on during the week and use as a base for soups and sauces in other meals. The benefits of homemade bone broth are oustanding. By soaking the bones in water, they release minerals and readily absorbed nutrients. Some of the major vitamins include magnesium, calcium, and phosphorus as well as gelatin and glucosamine that help fight against degenerative joint disease. You would have to take up to 10 supplements to obtain the benefits from 1 cup of bone broth a day. 

The broth is also very healing for the digestive system. It contains collagen which repairs the gut lining and reduces intestinal inflammation. One cup of bone broth can have up to 16 grams of protein so you can easily swap out synthetic powders for a good wholesome cup of broth post-workout. 

This recipe is a very basic version that can be open for interpretation. Feel free to jazz it up with some of your own spices and flavor. Don't forget to share the love. Post comments below on your take and please feel free to leave questions or concerns.

Bone Broth  (printable PDF)

 

Bone Broth (Chicken)
1 large chicken carcass**
3 chicken livers
1 chicken gizzard
1-2 chicken feet (optional)
6 stalks celery
5 large carrots
1 Spanish onion
4 (1 inch) chunks of ginger
2 Tbsp. Bragg’s apple cider vinegar

1)    Place all ingredients in a large pot and cover with spring or reverse osmosis water.
2)    Bring to a boil, then put heat on low, cover and let simmer for 24 hours stirring occasionally.
3)    Grab a friend and have them help you strain the broth. You will need a small holed colander. My suggestion is to take the big bones and veggie chunks out first so you don’t have a splash.
4)    You can freeze your extra and keep some in the fridge fresh for up to a week. Store in glass containers and let cool before placing in fridge or freezer. 

XO Jaclyn Renee

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

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

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

granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

Jac-pot Mexican Shredded Chicken

Set it and forget it! If you like easy recipes that taste delicious then you are in for a double treat. This chicken dish takes a mere 10 minutes to prepare. I have used the chicken as a base for tacos, however there are so many ways you can use the meat. Burrito bowls, topping for a salad, tortilla soup or how about in an omelet?? This dish is great to set up for a Sunday morning so you can have a cozy, warm meal that day, and have a no-brainer lunch or dinner for Monday.

Mexican Shredded Chicken   Printable PDF

Ingredients:

4-6 Organic boneless skinless chicken breast
2 boxes of Pomi chopped tomatoes or organic diced tomatoes (if you can get them in a box or glass that is better than a can)
1-2 fresh poblano peppers, chopped
1 tbsp. chili powder
1 tbsp. cumin
1 tsp. smoked paprika
salt and pepper to taste

Instructions:

  1. Place all ingredients from ingredient list into a crockpot on low for 6 hours
  2. Take one chicken breast out at a time onto a cutting board and shred with 2 forks or a fork and knife
  3. Return chicken back to crockpot and repeat until all chicken is shredded
  4. Stir up well to mix all ingredients  
  5. Assemble chicken as desired

Don’t forget to pick up your additional items for tacos or burrito bowls

Chopped lettuce
Tomatoes or salsa
Rice or quinoa
Beans
Corn
Tortillas

Make a batch of Jac’s Guac to top it off

I hope you enjoy this recipe. As always, I love to hear your feedback. Please share your comments below or email me. 

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.

Clay Pot Roasted Chicken

From the moment cool air hits in the morning, just about the second week of September, I start cooking like crazy. I love fall and all of the warm comforting dishes. The body craves warm foods rich in protein and high in fat during this time. I'm kicking off the season with my simple roasted chicken in a clay pot because you can make so many things from roasting one chicken. Also, clay pot cooking is safe cooking. First of all, the clay is a natural substance, unlike our man made roasting pans filled with lead and Teflon that can leak into food. Secondly, the clay is alkaline based, which will help to reduce the acidity of foods and balance the ph. This is great for people who have digestion issues or have heartburn as well. Lastly, clay is very porous. The moisture combined with the heat circulate through the pot during cooking to create delicate and delicious meals. This one is my fav.

This chicken dish is very versatile. I will provide some different options for seasoning and when you have finished your chicken save the bones! We'll be making bone broth with those after.  As always, we will use organic ingredients and spices. My chicken is from a farmer in Michigan named Bob Boles. He has the juiciest most healthy chickens I've ever cooked. If you are local, I suggest hooking up with him for some hens when he has them in stock. They are the best around. Thegrazinglife.com

Roasted Chicken - Printable PDF

Ingredients:

1 3-4 lb. whole chicken
2 lemons 1/4 ghee (melted)
salt and pepper
optional for flavor of choice: garam masala, cumin, or smoked paprika

Instructions:
1) Rinse your chicken and leave standing in a colander for 20 minutes (room temp)
2) If you are using a clay pot, do not pre-heat the oven. Soak the pot in lukewarm water for 15 minutes.
3) If you are using a traditional roasting pan, pre-heat oven to 400 degrees
4) Pat the chicken dry with a paper towel and place in pot breast down.
5) Squeeze one whole lemon over the chicken and pour over the melted ghee
6) Poke the second lemon with a fork and place inside the chicken
7) Season lightly with the salt and pepper and then choose the additional seasoning of your choice
8) Clay pot: place in cold oven and heat to 400 degrees
9) Roast chicken on 400 degrees breast down for 20 minutes
10) Flip the bird! Turn chicken over so it is breast up now and baste the juices from the bottom onto the chicken. Turn heat to 350 degrees. Sprinkle a touch more of your seasonings
11) Bake until the internal temp is 190 degrees or the legs separate from the body. about an additional hour. 
 

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.