JACQUI’S TOP TEN NUTRITIONAL TIPS

Jacqui's Top Ten Nutritional Tips• Start your day by taking a hydrating “shower on the inside”.  Leave an 8-oz glass of water on your bedside table and drink it first thing to cleanse and rejuvenate.

• Drink a green drink in the morning to switch your pH from acid to alkaline.  Drink another one in the mid-afternoon for quick pick-me-up.

• Eat a high-quality, protein-rich breakfast. This is the very best way to start your day and get that energy boost your looking for.

• Eat optimal amounts of protein throughout the day to keep your blood sugar balanced, your energy up and to maintain your lean body mass – most women need approximately 70 grams of protein/day.  This depends on individual need and activity level.

• 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 so don’t be “fat phobic”.

• Limit carbs to 2 – 3 servings per day max and opt for starchy veggies and beans instead of grains.

• Aim for eating at least 9 servings of fruits and veggies/day – mostly veggies. Choose the most colorful to get the most bang for your nutritional buck.

• Drink half your body weight in ounces of pure water to keep properly hydrated, your brain sharp and your metabolism boosted.

• Practice eating slowly and chewing thoroughly to enhance digestion and give your body time to tell your brain it’s full (takes 20 minutes).

• Enjoy your food. Eating is one of the greatest pleasures in life so relax, enjoy and use the 80% rule (80% healthy/20% not so healthy) – it’s the perfect balance for keeping you healthy AND happy : ) – Bon Appetit!

What’s the most NOT talked about health problem effecting over half of all men ages 40 to 70?

Erectile DysfunctionThe answer is ED (Erectile Dysfunction).  The inability to achieve or sustain an erection for sexual activity is still an embarrassing subject for most men to discuss with their doctors, and as a result, don’t get the help that could resolve their problem.  With symptoms ranging from some degree of dysfunction to complete impotence, ED becomes more common as a man ages and has a wide range of effects on his life, impacting his personal relationships, as well as, his overall quality of life.

Male sexual arousal is truly a mind-body experience involving the brain, hormones, emotions, nerves, muscles and blood vessels, and any problem or combination of problems in these areas can result in ED.  The most common causes of ED are:

  • Heart Disease
  • Atherosclerosis
  • Diabetes
  • Hyperlipidemia
  • Hypertension
  • Obesity
  • Metabolic Syndrome
  • Low Testosterone
  • Drug & Alcohol Abuse
  • Anxiety & Depression
  • Stress
  • Certain Prescription Drugs (anti-depressants, anti-histamines,  blood pressure meds, pain meds)
  • Recreational drugs (cocaine, amphetamines, marijuana)
  • Smoking

Viagra, which appeared on the market in 1998, increased awareness and the number of men seeking treatment.  While it and other drugs like it (Cialis and Levitra) provide temporary relief from symptoms, they do not offer a cure.  In addition, their side effects are an issue for concern.  There are several proven effective natural remedies that are relatively inexpensive, have no known side effects and provide additional health benefits as well, such as Pycnogenol, arginine and zinc, to name a few.

In addition to natural remedies, diet is extremely important in not only preventing but treating the symptoms of ED.  Anything that effects the heart effects the penis so a heart healthy diet is an important part of any effective ED protocol.  Lifestyle issues must be addressed as well for successful treatment, so smoking, excess alcohol and drug use must be addressed.  Finally, psychological factors such as anxiety, depression and stress all play a role in ED and should be considered.

As with any other condition, the best results are achieved when a whole patient management approach is used which includes diagnoses and treatment of underlying conditions, a dietary, lifestyle, and supplement program targeted at reducing/eliminating the health issues associated with ED and providing the nutrients that increase overall wellness and relief of ED symptoms.

Lifestyle Recommendations include:

  1. Test your zinc levels with a liquid zinc supplement.  If there is no taste or very little taste, add Zinc Supreme 2 capsules  daily.  Continue to retest.  Stop zinc when a strong metal taste is achieved.
  2.  Check levels of all sex hormones especially free and total testosterone.
  3.  Check adrenal function especially cortisol and DHEA levels.
  4.  Control stress and avoid extra obligations.
  5.  Avoid caffeine and caffeine containing medications including aspirin and other  analgesics.
  6.  Avoid weight loss products and drinks containing stimulants such as Guarana, even if they are naturally derived from plants.
  7.  Avoid smoking and excessive alcohol consumption.
  8. Exercise daily to improve the body’s response to stress and to improve vitality and circulation.  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).

Dietary Recommendations include:

  1. Eat adequate amounts of protein at every meal to stabilize blood sugar levels (aim for .8 – 1.0 gms. per lb. of bodyweight)
  2. Avoid sugar, refined carbohydrates and hydrogenated veggie oils.
  3. Eat a diet high in omega 3 fats including fish such as salmon, mackerel and sardines.
  4. Eat testosterone raising foods such as eggs, oysters, salmon, cruciferous veggies (such as Brussels sprouts, broccoli and cabbage), lean grass-fed beef, free-range poultry, beans, nuts and seeds, garlic and a small amount of organic dairy products (if tolerated).
  5. Drink plenty of pure filtered water daily.
  6. Eat 5-9 servings of fresh fruits and veggies daily.
  7. Avoid fried foods.

Supplement Recommendations:

LibidoStim-M:                    2 capsules with lunch and dinner (4/day)

Carnitine Synergy:            2 capsules with breakfast and lunch  (4/day)

Grape Seed Supreme:        2 capsules with dinner

Arginine:                             2 capsules with lunch and dinner (4/day)

Zinc Supreme:                    See Lifestyle recommendation #1 above

 

If you or your partner are experiencing symptoms of ED, please make an appointment to evaluate the health, dietary and lifestyle issues that may be at cause and get started on your path to improved wellness, sexual health and quality of life today.

 

Spring Fling “Afternoon Delight” ZZZZZZing!!!

Spring Fling Morning ZZZZing!!!

 

Spice up your day and rev up your metabolism with this sassy, sexy little elixir.  Can you say WOO HOO!!!!!

Ingredients:

• 2 cups greens of choice (baby kale, baby spinach, swiss chard, romaine – or mix of all)
• 1/2 medium avocado
• 4 inch piece cucumber, chopped
• 1 stalk of celery, chopped
• 1 handful fresh cilantro
• 2 garlic cloves
• Juice of 1 whole lime
• 1 pinch cayenne pepper and/or chili powder
• 1 pinch sea salt
• 1 cup strong brewed green tea, cooled
• 1 cup frozen pineapple chunks

Method:

Put all ingredients in Vitamix or blender and process until smooth. Store remaining juice in glass jar and refrigerate for up to 3 days. Makes approximately four 8oz. servings.

BLOAT-BUSTING HAPPY H2O : )

images-34

 

 

 

 

 

 

This super hydrating and bloat-busting concoction is sooooooooooooo refreshing and delicious that you will have no problemo meeting your daily H2O requirements.  To make sure you have enough to last the whole day through, after infusing water over night, drain water into another pitcher leaving produce and refill with fresh water and refrigerate.

INGREDIENTS:

4 cups watermelon, cubed

1 small Kirby cucumber, sliced thin

1/2 organic lime, sliced thin

1 handful mint leaves

METHOD:

Wash all produce and place in quart size pitcher.  Fill with pure filtered water and let infuse at room temperature for 2 hours then cover and refrigerate over night.  Pitcher can be refilled with water and infused 1-2 more times during the day if kept refrigerated.  Be prepared to hydrate your way to happiness

: )

JACQUI’S IMMUNE BOOSTING CHICKEN SOUP

Jacqui's Immune Boosting Chicken Soup

We are only as strong as our immune systems are and prevention is an inside job! 

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 1/2 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 jalapeño peppers (4 tsps. Seeded and minced) if you like.

**All ingredients should be organic if possible.

Jacqui’s Immune-boosting Smoothie

Immune-boosting Smoothie

70% of our immune system resides in our gut.  This yummy nutrient-dense smoothie is chockfull of gut-healing, immune-boosting nutrients.  Use it as a meal-replacement or have it for a snack.

Ingredients:

• 4 oz. pure water

• 4 oz. plain kefir (contains probiotics)

• 1/2 cup ice

• 1 scoop organic, grass-fed whey protein (Whey Cool Protein Powder – plain or vanilla)

• 1 tsp. flax oil

• 1 tsp. chia seeds

• 1/2 cup fresh or frozen blueberries

• 1/2 banana (contains pre-biotics)

• 1/2 hass avocado (contains pre-biotics)

• 1 handful leafy greens (spinach, kale work best)

Method:

Add all ingredients to blender and blend for approximately 1 minute.

* for a chocolatey immune boost add 1 T raw cacao powder.

KETO SQUARES

These sweet and savory post-meal snacks will satisfy your sweet tooth without any sugary side effects. Now that’s a win-win!!

INGREDIENTS:

  • 1 cup nut butter (peanut, almond, etc.)
  • 1 cup coconut oil
  • 1/2 cup unsweetened cocoa or cacoa powder
  • 1/4 cup coconut flour
  • Stevia to taste (start with just a few drops, adding 1 at a time and tasting for desired sweetness)
  • Cayenne pepper to taste
  • 1/2-1 cup whole almonds/hazelnuts/pecans/walnuts
  • 1/2-1 cup unsweetened coconut flakes
  • 1 tsp. coarse sea salt

METHOD:

Melt the nut butter and coconut oil in a saucepan.  Add in the cocoa/cacoa powder, coconut flour and stevia and mix well until combined and smooth.  

Pour mixture into a 8” x 8” square pan.  Add nuts, coconut flakes and sea salt – dispersing evenly in pan and refrigerate until solid.  Cut into squares, put in airtight container and store in refrigerator.

Serving size = 1 square after a meal.  Maximum 3 squares/day.


Pumpkin Pie Smoothie

Pumpkin Pie Smoothie

INGREDIENTS

  • ½ cup canned organic pumpkin
  • ½ frozen banana
  • ½ cup almond or coconut milk
  • 1 scoop PurePaleo Vanilla Protein Powder (optional)
  • 1 scoop Whole Body Collagen (optional)
  • 1 teaspoon monk fruit powder or 1 packet stevia
  • ½ teaspoon vanilla extract
  • 1 tablespoon chia seeds
  • 1 tablespoon unsalted almonds
  • Sprinkle of Cinnamon
  • Sprinkle of pumpkin pie spice
  • ½ cup of ice

METHOD

  1. Add all your ingredients to a blender and puree until blended.
  2. Pour and enjoy

Makes 1 serving

 

Anti-Inflammatory/Pro-Inflammatory Foods

Anti-Inflammatory Foods

  • Fish
  • Fruits and Veggies that are rich in color
  • Cruciferous Veggies (broccoli, cauliflower, brussel sprouts, kale, cabbage)
  • Green tea
  • Walnuts
  • Flaxseeds, Flax oil
  • Green drinks (Paleomeal is the only recommended as it does not contain alfalfa which has been shown to worsen autoimmune disorders)
  • Cinnamon
  • Ginger
  • Garlic
  • Basil
  • Quercitin and other bioflavonoids

Pro-Inflammatory Foods

  • SUGAR!!!!
  • Hydrogenated oils
  • Corn oil, Soybean oil, Safflower oil and Sunflower oil
  • Saturated Fats (red meat, full-fat dairy products) – You can eat lean, grass-fed meat 1 to 2x/week.
  • Egg yolks (limit to 2 – 2x/week)
  • Refined and processed foods in general
  • Artificial sweeteners
  • Genetically Modified Foods (GMO’s) (corn, soy, canola oil, cottonseed oil, beet sugar, zucchini and yellow squash to name a few)

Skinny Sangria

Pomegranate SangriaWith all the parties, food and alcohol, it can be hard to keep your waistline in check without feeling like you’re missing out. At only 150 calories, you can enjoy the festive cheer without overindulging. Cheers!

Ingredients

  • 1/2 oz pomegranate liqueur
  • 4 oz apple cider
  • 2 oz shiraz – to float on top
  • Orange garnish
  • pomegranate seeds
  • fresh mint

Directions:

Mix together pomegranate liquor and apple cider.  Float shiraz on top and garnish with orange slice, pomegranate seeds and fresh mint leaves.