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.

 

 

 

HAPPY H2O : )

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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, cover and refrigerate over night.  Be prepared to hydrate your way to happiness

: )

pH Power Broth

pH Power Broth

 

Benefits of: Consuming 1 cup of warm pH Power Broth with your meals can assist in weight loss by decreasing your appetite and by helping to shift your body’s pH from acid to alkaline.  When your body is more alkaline it can release stored fat and excess water resulting in both weight loss and decreased body fat.  Other benefits include increased energy, clearer thinking, increased immunity, better bone health, and relief from acid reflux, nasal congestion, headaches, kidney stones, anxiety and cysts.

 

Ingredients: (use at least the first 9 ingredients if possible)

4 stalks celery cut into 2” pieces

2 large bok choy bulbs or 1 small green cabbage cut in 1/2

1/2 cup sea veggies (arame is best)

1 bunch Parsley

3 carrots cut into 2” pieces

1 large onion cut in 1/2

4 garlic cloves cut in 1/2

1 cup spinach leaves

6 red-skinned un-peeled potatoes

1 handful fresh green beans

2 beets quartered

4 radishes

4” piece of ginger root peeled and cut into 1” pieces

1 lemon – first zest and then cut in 1/2

2 Tbsp. Himalayan sea salt

1/4 tsp. cayenne pepper

1/4 tsp. turmeric powder

Method:

All veggies, lemon, herbs and spices should be organic.  Put all ingredients in a large, non-aluminum pot and cover with pure filtered water.  Bring to a boil then simmer with cover on until broth has a rich flavor (approx. 2 – 3 hrs.).  Strain and discard ingredients.  Check seasoning and add more if necessary.  Drink hot or cold.  Broth will keep for about 3 days unless frozen.  If freezing, please use glass or ceramic containers.

 

* If you have taken the Alcat Food Sensitivity Test, please eliminate your reactive foods from the recipe.

 

Warm Sweet Potato Dip

Warm Sweet Potato DipINGREDIENTS:

1 baked sweet potato

1 heaping T almond butter

1 pinch sea salt

1 pinch cinnamon

1 pinch nutmeg

1 tsp flax seeds

METHOD:

Remove sweet potato from skin and place in small bowl.  Add the rest of the ingredients and stir until well combined.  Use as a dip for cut up veggies.  YUM!  You will really flip for this ultra-healthy dip!!!  Serving size is 1/2 cup.

Mmmm-mmm Good Meatloaf

Mmmm-mmm Good MeatloafINGREDIENTS:

2 lbs. ground grass-fed beef

1 medium onion, finely chopped

2 medium carrots, finely chopped

2 medium celery stalks, finely chopped

3 T olive oil

1/2 t cayenne pepper

1 t dried thyme

1 t cracked pepper

1 t sea salt

2 organic eggs

1/3 c organic ketchup

1 T dried mustard

1 heaping T molasses

METHOD:

Preheat oven to 350 degrees.  Saute onions, carrots and celery in o.o. until soft.  Add cayenne pepper, thyme, pepper and salt and cook five minutes longer.

In a 9 x 13 pyrex dish, mix meat, sautéed veggies and eggs.  Form into a loaf in the pan.  In a small bowl mix ketchup, dried mustard and molasses and spread over top and sides of meatloaf.  Add about 1 cup water to pyrex dish and bake for approximately 1 1/2 hours.

 

JACQUI’S IMMUNE BOOSTING CHICKEN SOUP

Jacqui's Immune Boosting Chicken SoupPart 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.

Fool’s Cobbler

Fool's CobblerINGREDIENTS:

Filling:

5 Lbs. Bosc pears (peeled and chopped)

1 cup dried cherries

Grated zest of 1 lemon and 1 orange

2 Tbsp. freshly squeezed orange juice

2 Tbsp. freshly squeezed lemon juice

1 ½ tsp. ground cinnamon

½ tsp. ground nutmeg

Topping:

1 cup oatmeal

½ tsp. sea salt

½ cup slivered almonds

½ tsp. cinnamon

2 Tbsp. butter (optional)

METHOD:

  1. Preheat oven to 350 degrees.  Lightly butter a 9” x 14” x 2” baking dish.
  2. To make filling:  Peel, core and cut pears into large chunks.  Combine pears with cherries, zests, juices, cinnamon and nutmeg and pour into baking dish.
  3. To make topping: Combine oatmeal, sea salt, almonds and cinnamon and scatter on top of filling.  If desired, dot with butter.
  4. Place baking dish on a sheet pan and bake about 1 hour, until top is brown and pear filling is bubbly.  Serve warm.  Makes about 10 servings.