Turkey Lettuce Wraps

This is one of my favorite dinner recipes to make. Every time I make it, my husband says he could eat it everyday. With limited ingredients and quick prep, this dinner is a weekly go-to for me and I always have a little left over for lunch the next day. I'll take the leftover meat and throw it over some quinoa and add some avocado. No warm-up needed!

Turkey Lettuce Wraps (printable PDF)

Ingredients:

1 lbs. organic ground white turkey
½ cup chopped onion
½ cup chopped carrots
½ cup chopped celery
½ cup any additional veggies
2 Tbsp. organic coconut oil
3 Tbsp. liquids aminos or organic gluten free tamari
1 cup chopped raw organic cashews
½ tsp crushed red pepper
Organic romaine leaves for making wraps

1)      Chop all vegetables

2)      Slowly heat up coconut oil in a pan to medium heat

3)      Sauté vegetables until slightly soft and onion is translucent and place on the side

4)      Return pan to heat and brown the turkey

5)      Once your turkey is cooked through, put the vegetables back into that pan with a little more coconut oil, liquid aminos, crushed red pepper, and cashews

6)      Reduce heat to low and simmer for a few minutes

7)      Serve in a bowl with romaine leaves on the side

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

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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.

Do you have food sensitivities?

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

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

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

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

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

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

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

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

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

XO Jaclyn Renee

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


granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

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

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

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.

Liver detox green smoothie

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I see you made your way to this delicious and nutritious green smoothie recipe. This drink will slap you right back on track when you've had a not so perfect eating day. The combination of the ginger and cilantro will calm the digestive track, heal inflammation in the body, and aid in elimination. It's such a simple recipe to make. Make sure to grab these ingredients before Thanksgiving so they are ready to go the next morning.  

**Ingredients:

1 green apple
1/4 cup cilantro (no stems)
1 handful of dark leafy greens (my fav is baby kale)
2 1" inch chunks of young ginger (skin and all)
1 stalk celery
1/2 cucumber
juice of 1 lemon
1 cup water or coconut water

After a few hours, follow up this smoothie with a high protein, high fat meal like an egg and veggie omelet with avocado or my pumpkin smoothie recipe.

Blend all together 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.

5 Tips for a Healthy Holiday

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

1. DO NOT skip breakfast

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

2. Drink water

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

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

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

4. Make a perfect plate

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

5. Wait an hour to have dessert

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

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

Overnight Oats   Buckwheat Breakfast   Pumpkin Smoothie

An important word about the next day...

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

Wrong!

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

Happy Healthy Holidays!!

Xo Jaclyn Renee

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


granolaberries.jpg

5-DAY FIX: Beat the Bloat

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

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

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