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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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.

 

 

 

 

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.