Luscious Lettuce Wraps

Luscious Lettuce WrapsWho needs bread with these delectable little waist-friendly grab ‘n go “sandwiches”.  There are endless combinations and taste possibilities – get creative!  Can be made the day before and stored in the refrigerator making these the perfect quick ‘n easy protein-rich snack or meal.

INGREDIENTS: (for each wrap)

1 Bibb or Boston lettuce leaf (cleaned and dried)

1 oz. lean protein (ex. chicken, turkey, tuna or salmon)

1/4 c finely chopped or small amount julienned veggies

1 T Hummus or 1 t vinaigrette

1 t ground flax seeds


Assemble ingredients in the order listed above.  Either roll or fold lettuce leaf in half, store in container and refrigerate.



Mason Jar Breakfast Parfait

Mason Jar Breakfast Parfait

This yummy little protein-rich grab ‘n go breakfast can be made days in advance and stored in the refrigerator.  Talk about quick and easy!  Oh and delish – VERY delish!!


1/3 c uncooked oats

1/3 c almond or coconut milk

1/2 c plain Greek yogurt

1 T almond butter

6 frozen or dried cherries, chopped

1/4 c chopped walnuts or pecans


Combine all ingredients in mason jar and store in refrigerator overnight.


G-BlastStart your day with a blast of greens and a surge of energy!!!  Great for a quick afternoon pick-me-up as well!



1 handful baby organic spinach

1 handful fresh mint leaves

Juice of 1/2 lemon

1″ of fresh ginger (sliced)

1 orange (peeled and sliced)



Put all ingredients in a high-powered blender and process until smooth.  Can be refrigerated for 1-2 days.



This water is both energizing and delicious!  Infuse it and then reuse it for 2-3 days.  Bottoms up!


1 pink grapefruit (sliced 1/2″ thick)

1 handful fresh mint leaves (ripped)

1″ fresh ginger (peeled and sliced thin


Put all ingredients in a glass jar or pitcher and fill with pure filtered water.  Infuse a few hours or overnight in the fridge.



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)


Protein Power Smoothie



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






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!!!




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


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!

Pre-gaming With Protein

Pre-gaming With ProteinBOOZIN’ AND LOSIN’ RULES


Rule #1:  Do NOT skip any meals or snacks during the day

Rule #2:  Eat at least 4 ounces of protein at each meal and at least 1 ounce at each snack.

Rule #3:  Drink at least eight 8 oz glasses of water throughout the day.

Rule #4:  Get some exercise (30 minutes cardio minimum)

Rule #5:  Pre-game with protein 30 minutes before having a cocktail/wine/beer:

FORMULA:  2 oz. lean protein + healthy fat + fiber + Alkaline Drink/Veggie

EXAMPLES:  2 HB eggs + 2 stalks celery + 1 heaping Tbsp. guacamole + 8 drink, 2 oz. turkey + 1 leaf lettuce + chopped veggies + 1 t vinaigrette + water w/lemon or lime, 1 snack package raw unsalted nuts/seeds + 1 small green apple + 1 organic cheese stick + water with cucumber, 1 EssentiaMeal Protein Shake + 1 snack package raw unsalted nuts/seeds + 1 kirby cucumber, 1 PaleoMeal Protein Bar + water with lemon/lime.

Rule #6:  For every alcoholic drink you consume – drink 1 glass of water or mineral water.

Rule #7:  If you do this often…. please repay your liver by doing the DFH 14 Day Detox!


The Green Goddess


The Green Goddess


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


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.