GOING GREEN

 

green drinksI don’t love eating salads – there – I said it!  Nope – the washing, chopping and ugh – all that chewing – who has the time!  So when I realized that I could get all the nutritional benefits and more in one little 8 oz green drink…. I said sign me up!  Drinking as opposed to eating your greens infuses your body with tons of vitamins and minerals in the most absorbable form – it’s like getting the nutrition in several huge salads at once!  So bottoms up my friends and btw Kermit – It IS easy being green : )

The following are some of the super cool benefits of drinking “the juice”.  Cheers!

• crazy good energy

• glowing skin

• better digestion (helps you to “go”)

• cleansing and detoxifying

• weight loss (due to above benefits)

• anti-aging and hydrating

• increased mental clarity

• immune boosting

• anti-cancer

• makes you feel super healthy

• makes you feel sexier (increased libido through increased circulation)

Breast Healthy Morning Cocktail

Breast Healthy Morning Cocktail

 

 

Chugging down a few ounces (4-6) of this uber-healthy morning elixir is the very breast way to start your day!  Bottoms up ladies : )

 

 

 

INGREDIENTS:

1 handful of organic kale (I love the baby variety)

1 handful of organic parsley

1 organic carrot (chopped)

1 organic orange (peeled)

1 small green apple (unpeeled and chopped)

1 Tbsp. flax seeds

1 cup+ pure H2O

Ice if needed

METHOD:

Put all ingredients in high-powered blender and process for approximately 1 minute.  Store extra in glass container in refrigerator.  Always best when consumed immediately after making but can last up to a couple of days – squeeze some citrus on top before storing to prolong taste and nutrients.

Breast Healthy Soup

Breast Healthy SoupJACQUI’S IMMUNE BOOSTING CHICKEN SOUP

Part 1:

INGREDIENTS:

2 lbs. organic chicken parts (legs, breasts, etc.)

2 stalks organic celery, cut in half

4 cloves of garlic, peeled

1 med. Yellow onion, cut in half

1 sprig fresh oregano (I also throw in 1 oregano oil gel cap from DFH)

2 cups chopped organic carrots

METHOD:

Put above ingredients in large pot and cover with cold pure water – 2 inches above

ingredients. Cook over high heat. When water boils, cover and reduce heat to medium.

Simmer for 1 hour.

Part 2:

INGREDIENTS:

1 tsp. extra virgin olive oil

1 tbsp. chopped fresh oregano leaves

3 cloves minced garlic

2 tbsp. chopped fresh ginger

1 chopped yellow onion

Sprinkle of cayenne pepper

1 ó lbs. organic red or purple potatoes peeled and cut into small cubes

2 organic sweet potatoes peeled and cut into small cubes

2 cups chopped organic carrots

1 can diced organic tomatoes

4 cups torn organic greens (spinach, swiss chard, kale, etc.)

Sea salt and black pepper to taste

METHOD:

Put oil, oregano leaves, garlic and onion into a large pot. Cook at medium. Heat until

veggies are just soft, about 5 mins. Turn heat to high, add broth, potatoes and carrots.

When broth boils, reduce heat to medium. Cook until potatoes and carrots and tender,

about 15 mins. Remove skin and bones from chicken. Shred meat into bite-sized

pieces. Add chicken, tomatoes, sea salt and pepper to soup. Cook until warm.

 

*You can also add jalapeno peppers (4 tsps. Seeded and minced) if you like.

**All ingredients should be organic if possible.

Breast Healthy Salad

Breast Healthy Salad

INGREDIENTS:

2 cups organic kale (I use Organic Tuscan Kale from Trader Joe)

1/2 cup pomegranate seeds

1 tablespoon chopped organic walnuts

1 cup roasted sweet potatoes, cubed.

METHOD:

Wash and shake off extra water from the kale and chop fine – put through salad spinner to dry.

Wash and cube a sweet potato.  Toss with olive oil and sea salt and roast in a 400 degree oven, tossing frequently.  Cook until done – approximately 20 to 30 minutes.

Combine the chopped kale, pomegranate seeds, chopped walnuts, and roasted sweet potatoes in a large bowl; toss to combine. Drizzle the Anti-Inflammatory Turmeric Sun Dressing over salad and toss to combine.

Anti-Inflammatory Turmeric Sun Dressing 

From MindBodyGreen

INGREDIENTS:

4 Tbsp. organic extra virgin olive oil

Juice + zest of 2 organic lemons

¼ avocado

1 clove garlic, minced

1 Tbsp. ground organic turmeric

1 Tbsp. raw local honey — if not vegan

pinch of Himalayan sea salt (to taste)

METHOD:

Blend all ingredients in a blender.  Add more avocado if you desire a thicker consistency.

 

Breast Healthy Smoothie

Breast Healthy SmoothieINGREDIENTS:

1-2 scoops PurePea Protein Powder

4 oz. Pomegranate juice

4 oz. pure water

1 fistful of kale/spinach

1 t flax oil

1/2 T flax meal

1/2 T chia seeds

1/2 cup fresh/frozen blueberries

dash of turmeric

ice if needed

METHOD:

Add all ingredients to blender and blend until thick and creamy, approximately 1 minute.

 

 

SKINcare Nutritional Support Protocol

5 Foods That Are Good For Your Skin

 

 

 

Adapted from Designs For Health

 

 

Lifestyle Recommendations:

1. Always wear sunscreen; keep in mind sunscreen expires within a year, so purchase fresh sunscreen at the beginning of the year.

2. Practice good sleep habits and get between 8-9 hours of sleep a night. Take the “Are You Getting Enough Sleep?” questionnaire and follow the Insomnia Nutritional Support Protocol if needed.

3. Participate in a regular balanced exercise program that includes wearing a pedometer to ensure that you collect steps and move more. High intensity short bursts (20-60 seconds) of activity during the day is recommended to enhance growth hormone release. Also engage in resistance training that works all major muscle groups (work each group at least 2 times a week).

4. Enjoy regular facials and practice good facial hygiene (i.e. stay out of the sun, keep your hands off your face, wash and moisturize your face before going to bed every night, don’t wear make- up when exercising and use hypoallergenic/non-comedonegenic skin care products). Use moist saunas to detoxify the skin on a regular basis.

Dietary Recommendations:

1. Choose lean, clean, quality protein at each meal (including fish, poultry, lean meat and whey protein (Whey Cool Protein powder – organic and grass-fed is the best).

2. Emphasize omega 3 fatty acids (salmon, mackerel, herring, sardines) and omega 9 fats (olive oil, olives, almonds, hazelnuts, avocados, macadamia oil and coconut oil).

3. Eat 5-9 servings of fresh fruits and vegetables daily OR add one heaping tablespoon of EssentiaGreens to your favorite drink.

4. Substitute complex carbohydrates (non-starchy vegetables and whole grains) for refined and simple carbohydrates.

5. Limit or avoid trans fatty acids (hydrogenated vegetable oil, margarine and shortening) and fried foods. Cook with olive oil at a low heat.

6. Drink at least 64 ounces of filtered, bottled or non-chlorinated water every day. In addition, drink 2-3 cups of naturally decaffeinated green tea daily.

7. Avoid or limit caffeine, alcohol and other potentially neurotoxic compounds like aspartame and MSG.

Supplement Recommendations:

H-S-N Complex2 capsules w/bkfst and dinner (4/day)

Twice Daily Multi: 1 capsule w/bkfst and dinner (2/day)

OmegAvail Synergy TG: 1 softgel twice a day

Stellar C: 1 capsule twice a day

For Additional Collagen Support, add:

Glucosamine Sulfate: 1 capsule twice a day

MSM: 1 capsule twice a day

PROTEIN POWER SMOOTHIE

Protein Power Smoothie

 

 

This protein-packed smoothie is the perfect meal replacement or recovery meal after a workout.

 

 

 

 

INGREDIENTS:

1 1/2 – 2 scoops Whey Cool Protein Powder* (organic and from grass-fed cows)

1 tsp L-Glutamine powder* (for building and maintaining lean body mass)

1/2 cup lite coconut milk (sold in a small can at trader joe)

2-4 oz pure water

1 tsp organic extra virgin coconut oil

1 T chopped raw, unsalted nuts (almonds, walnuts, cashews, brazil, pecans, macadamias)

3” piece banana (barely ripe) – best if frozen

Sprinkle of cinnamon

1 pinch sea salt

Ice (if needed)

Put all ingredients in blender and blend until combined.  For extra nutrition , add 1 handful of greens or a tsp. of EssentiaGreens*.  Enjoy!

*You can purchase the above products – Whey Cool Protein Powder, L-Glutamine Powder and EssentiaGreens in my online store.  Make sure and enter the promo code “JJ15%” at checkout for a 15% discount on your order.

 

CH-CH-CH-CHIA Breakfast Pleaser

Chia PuddingThis little concoction is the perfect breakfast in every way!  High in protein, fiber and omega-3’s and no cooking required!!!  Mix up a batch, throw it in the fridge and wake up to this ready-made bowl of pure energy!!!

 

 

INGREDIENTS:

1 cup unsweetened vanilla almond milk (I like Silk)

1/4 c chia seeds

1/2 t pure vanilla extract

1 T agave nectar or pure maple syrup

Pinch sea salt

Pinch of cinnamon

1/2 fresh fruit

1/4 cup pistachios

METHOD:

Combine first 6 ingredients, cover and refrigerate over night.  In morning, spoon 1/2 the mixture into a bowl, top with fresh fruit and nuts – enjoy!

The Green Goddess

 

The Green Goddess

INGREDIENTS:

1 handful fresh organic baby spinach or kale

1 peeled and chopped Kirby or Persian cucumber

1 handful fresh cilantro, mint, basil or parsley

1 lime or lemon, juiced

1 stalk organic celery

1 cup fresh or frozen pineapple chunks

1 inch fresh grated ginger (optional)

1 cup pure water

1 cup ice

METHOD:

Either juice or blend all ingredients until they are liquified (a juicer that does not extract but retains the pulp/fiber is your best method).  Can store in mason jar for up to 2 days or pour into smoothie cube trays (large square flexible ice cube trays) and freeze. Cheers!

Makes approximately 2 to 3  6 oz. servings

 

 

Jacqui’s Bikini-Ready Basics

Bikini-Ready Basics

 

Bloat-busting, Fat-burning, Skin-tastic Tips

 

 

 

 

When it comes to getting “bikini ready”, it’s all about getting rid of that bloated belly, burning off that winter fat and getting our wrappers in top shape for those skin-bearing fashions ahead.  The following tips will help you do all that and more!!!

HYDRATE!  It may sound crazy but to rid yourself of that bothersome bloat (water retention), you have to drink more water!  What???  Yup – your body will hold onto excess water if you don’t give it what it needs.  Plus – if you are even mildly dehydrated, your metabolism can dip seriously!  Not to mention what it does to your skin!

  • Start your day with a cleansing cup of warm water with lemon and a tiny pinch of cayenne to jumpstart your metabolism from the get go.
  • Follow that up with at least 8 oz. of pure water – think of it as taking a shower on the inside.
  • Aim for drinking approximately 1/2 your body weight in ounces of water /day.  Better yet – try my Bloat-Busting Happy Water (hint: make sure you are near a bathroom!).
  • Replace that bloat-inducing, dehydrating cup of java with it’s de-caffeinated, antioxidant-rich cousin green tea and you’ll not only flatten that belly but burn some serious fat as well!  Aim for 3-5 cups/day.
  • Consume a cup of alkaline-rich and seriously hydrating veggie broth before each meal to flood your body with bloat-busting nutrients that flush out excess water while filling you up at the same time – a win-win situation!  Try my bloat-busting pH Power Broth or use organic low-sodium veggie broth.

GET JUICED!  Drink a high-fiber, antioxidant-rich green drink in the morning to switch your pH from acid to alkaline and get rid of excess bloat in the process.  Try my Green Goddess – chock full of skin-loving nutrients to boost collagen production, protect from harmful UV rays, and keep your skin hydrated to achieve that healthy glow.

EAT!!!  Although it sounds like a good plan to starve yourself to get that bikini ready body you desire – it’s not!  You’ll only crash your metabolism and set yourself up for a full-on binge later on in the day (think bikini-unfriendly food baby – ewwwww).

PROTEIN, PROTEIN AND MORE PROTEIN:  Protein is a natural diuretic and helps to push out excess water (think squeegee sponge), as well as, rev up your fat-burning metabolism.  Eat optimal amounts throughout the day – most women need approximately 10-12 ounces/day (70-84 grams).

  • Eat a protein-rich breakfast within an hour of waking (eggs, salmon, Greek yogurt, whey protein smoothie are all good bloat-busting, fat burning choices that promote healthy glowing collagen-rich skin as well.
  • Follow up that protein-rich breakfast with more clean, lean protein throughout the day (wild fish, grass-fed meat, organic poultry, beans/legumes, whey protein).  Aim for a total of 5-6 protein-rich mini meals spaced evenly during the day to keep that metabolic fire burning, your energy up and your cravings at bay.

DON’T BE FAT PHOBIC!  Eat a small amount of healthy fat with each meal and snack.  Your body needs high-quality fats to function optimally, keep you satisfied and your appetite in check – not to mention what they do for your wrapper!!!  The following is a list of metabolically active, skin enhancing omegas that will give you that healthy youthful glow with or without the sun!

  • Flax seeds/Flax oil
  • Chia seeds
  • Raw, unsalted nuts and seeds
  • Nut butters
  • Organic oils (olive, grape seed, avocado, walnut, coconut)
  • Avocados
  • Olives

GET YOUR F & V’S:  Include these bloat-busting, skin beautifying antioxidant-rich fruits and veggies in your meals and snacks to decrease hunger and increase energy to keep you on your plan.  Juice them, throw them into smoothies, float them in water, add them to salads, steam them, use them in recipes or just eat them raw and let them do their thing.

  • Asparagus
  • Cucumbers
  • Celery
  • Dandelion greens
  • Parsley
  • Salad Greens
  • Watercress
  • Grapefruit
  • Lemons
  • Limes
  • Oranges
  • Berries (blueberries, raspberries, blackberries, strawberries)
  • Pineapple
  • Watermelon

SPICE UP YOUR LIFE:  Include these bloat-busting, antioxidant-rich, fat-burning and skin-loving herbs and spices in your meals, snacks and beverages and reap a multitude of rewards!  Aim for switching them up throughout the day – after all – variety is the spice of life!

  • Cayenne pepper
  • Chamomile
  • Chili powder
  • Cumin
  • Fennel
  • Garlic
  • Ginger
  • Peppermint
  • Turmeric

EAT SLOWLY:  It takes at least 15-20 minutes for your belly to tell your brain that you are full.   In addition, eating fast sends stress signals throughout your body which result in diverting your digestive enzymes to other more important tasks.  The result – gas and bloating after meals – ugh!  So take a deep breath, chill out and enjoy your food – one bite at a time.

DE-STRESS AND DE-BLOAT:  Here’s the scoop – Increased stress = increased cortisol = decreased metabolism = increased belly fat.  So as you can see, there is a direct link between your stressed out lifestyle and your growing muffin top!  All the more reason to chill out a little right?  Some very simple things you can try to bring those stress hormones down and in turn – flatten that belly are deep breathing (can do this anytime, anyplace), short meditations/visualizations and my favorite – exercise – no better way to blow off stress and tighten those abs!

DIGESTIVE ENZYMES:  If after following the above tips for a week and you are still bloated, consider taking a full spectrum digestive enzyme that includes HCL with each meal.   We all need a little help from our friends sometimes and a good digestive enzyme can be your next BFF when it comes to bloat busting!

GET TESTED:  If digestive enzymes don’t do the trick, you should consider having your food sensitivities tested to see if something you are eating is causing that bothersome bloat.  The most common culprits are gluten containing grains, dairy products, soy, eggs and the foods you eat most often.

Also consider having your hormones tested as an imbalance in any of them can result in feeling bloated and an inability to lose unwanted weight.