JAC WELLNESS SOLUTIONS
  • Nutrition Coaching
  • Wellness Consulting
  • JAC in a Blog
  • Apple JACS Club
  • Contact Us
    • Disclaimer
  • Shop
  • Resources for Healthcare Professionals
  • Well-Being Resources
  • MEMBERSHIP CLUB
  • Nutrition Coaching
  • Wellness Consulting
  • JAC in a Blog
  • Apple JACS Club
  • Contact Us
    • Disclaimer
  • Shop
  • Resources for Healthcare Professionals
  • Well-Being Resources
  • MEMBERSHIP CLUB
Search by typing & pressing enter

YOUR CART

Picture

3/30/2020 0 Comments

Healthy Immune Support Backed by Science with Bonus Recipes


Vitamin C:

Vitamin C is known to help reduce common cold symptoms(1). It can shorten the duration of cold symptoms, as well as the severity of those symptoms(2). Vitamin C contributes to immune defense by supporting various cellular functions, which can help protect our bodies from many things, including environmental oxidative stress (3). Vitamin C can be found in many fresh fruits and vegetables, including red peppers, broccoli and spinach, to name a few.

Check out this recipe: 
This soup contains 113 mg of Vitamin C per serving
​

Picture
Picture

Zinc:

Zinc is another major player in building up our immune system and foods are often overlooked as a great place to find zinc. It is essential for many cellular functions, including our immune system, especially in times of stress(4). Oysters are a well-known source of zinc, as is red meat. If you’re looking for plant-based sources, chickpeas and almonds are also a great source. This recipe has 7 mg of zinc and 95 mg of Vitamin C too!
Picture
Picture
 
​Vitamin D:

Vitamin D is known as the sunshine vitamin, and for good reason! The sun is the best way to get vitamin D(5). Throughout the winter months, and due to global conditions right now, you may be spending less and less time outside, so it’s best to find ways to increase vitamin D through food. Vitamin D is often overlooked for building up immune function, but insufficient vitamin D is linked to impaired immune function(6). Foods that are a great source of vitamin D are liver, mushrooms, egg yolks and fatty fish. 

This meal below packs 123 IU of Vitamin D. Egg yolks are a good source of vitamin D and peppers are a great source of vitamin C

Picture
Picture

​​Garlic:

Garlic is often a vegetable that goes unnoticed when it comes to building up immune response. It’s one of the oldest remedies across many different cultures to help the immune system(7). It contains many different compounds that have the potential to influence immunity(8), and there are so many different ways to use it!

Picture
Picture
​
Probiotics:


By now, we all know the positive effects that probiotics can have on our gut flora, but they can also help our immune response. Probiotics are proven to help with elevating our immune system(9). In fact, yogurt with a specific probiotic strain may help reduce upper respiratory tract infections in the elderly(10).
Picture

 Side note: I added a cup of chick peas(garbanzo beans)to one of my batches of soup &  chopped, peeled & diced a potato for more of a comfort soup. ( optional) 

Picture
THIS BLOG POST ALSO GIVES YOU A TINY SNEAK PEEK OF APPLE JACS  RECIPE CLUB COMING SOON......

If you are looking for supplements to add to your daily lifestyle- Click the image below to receive 25% off all orders. If you would like recommendations-click here

Purchase products through our Fullscript virtual dispensary.
0 Comments

3/17/2020 1 Comment

HOW TO CREATE YOUR HOME GYM......

SO YOU CAN GET FIT & STRONG IN THE COMFORT OF YOUR HOME 

 A workout space doesn’t have to be an entire room. It only needs to have some flex space where you can shift furniture to create a zone that allows you the space to exercise effectively. You can use some of the furniture in the room as a prop to workout with (doing tricep dips from your ottoman or sofa). I recommend at least a 7′ x 7′ space where you can lay a yoga mat down easily and manage more active exercises (especially if you are working out to a video).

Organize your space so that you have a spot to store your equipment safely, and then you don’t need to pull it out of the closet every workout session. Trust me, the more work you have to do to get prepared for your workouts, the more reasons you will find NOT to exercise. Make it easy on yourself and keep it all in one location. If it's a large open room, consider getting free weight stands and decorative bins that will allow you to store your equipment in the room but maybe not in plain sight.


A Fitness Program you Can Follow
Have you ever started to workout and quit because you didn’t know what you were doing? It’s an easy trap to fall into when you start working out from home. It doesn’t have to be hard though and with a few resources, you can put together a plan easily. Knowing WHAT to do is just as important as the equipment you have or the space to workout in so creating a fitness plan or program is essential to helping you reach your goals. If you are looking for 1:1 help, personal trainers  will  help you set up a personalized program if you have specific fitness goals. Contact us if you would like to connect with a trainer. If you want free fitness resources, try Youtube videos and printables that you can get off Pinterest to get you started. ​

Picture

KETTLEBELLS & WEIGHTS 

​
Regardless of whether you are just starting out, its always a good plan to incorporate strength training into your workouts.

Starting for the first time, our trainer recommends doing body weights and lots of  exercises with very light weights (3 lbs or 5 lbs) to strengthen your body slowly and safely. I happen to love using kettlebells. They are easy to grip, versatile, portable, and highly effective for any type of workout. They are good for simple strength training exercises, and they also allow you to easily incorporate them into more complex movements that work multiple areas of your body. If you don't have weights at home, you can also use water bottles and canned goods. 
Picture

RESISTANCE BANDS

Resistance bands are an inexpensive staple for any home gym! Resistance bands help you isolate and work specific muscles in your body so you can tighten your physique. They increase the intensity of your workout and help you continue to see progress as you get fitter and stronger. Our trainer recommends getting a set of three bands (light, medium and heavy resistance) so that you can use them for a variety of exercises.
​

The other great benefit of resistance bands is they allow you to do strength training without having to have hand weights. So you can still get a full-body workout with all the benefits with these simple bands. Plus they are simple to store, easy to travel with & don’t take up a lot of space!



Picture

YOGA MATS


​Maybe you’ve never tried Yoga (but I hope you will), a yoga mat is essential for a home gym. It provides a textured surface that will give you stability for your body as you workout and ensures you don’t slip. The padded mat provides comfort as you move through the different floor exercises, giving you both comfort and support.

Yoga itself is a deceptively simple workout that stretches your body, working all areas of your body while improving your balance, strength & stability. 

 Yoga mats are a safe place that provides an escape from everyday stresses & worries. They are also a tool that gives you the flexibility to workout wherever you need to – whether it is at home or when you travel. There are simple bags you can get to carry your mat, or you can use a yoga belt to tie it up and carry it on the go.

​​

JUMP ROPES

Picture
Using a jump rope is one of the best ways to get a great cardio workout! It increases your heart rate swiftly and works key parts of your body including your arms, legs & core. You can easily create a customized HIIT workout with a jump rope that will have your body working hard and burning calories in a very short amount of time. Plus they are inexpensive and easy to store.

If you can’t use this inside, try in your garage or outside (depending on the weather).


 STABILITY BALLS 

Picture

For a stability ball, there are the standard ones that you can get or consider getting a Bosu instead. A Bosu looks like the top of a stability ball on top of a hard platform. I use these often for pushups, burpees, lunges & squats for balance therapy due to my inner ear imbalance.  They are great for helping you engage your core and push you to maximize your workouts.

I hope that this gives you all the information you need to create a functional – and appealing – workout space in your home. Whether a separate space with all the bells & whistles or a streamlined set up for a small home or combined living space – you have a ton of options that will allow you to workout effectively when practicing social distancing for the next few weeks.
Picture
1 Comment

    Archives

    January 2021
    December 2020
    October 2020
    September 2020
    August 2020
    July 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019

    Picture

    Author

    Jennifer Castro is the owner of JAC Wellness Solutions. She is a Health Educator, Nutritionist, and  Patient Advocate specializing in Women's Health & Vestibular Disorders. When she was diagnosed with an inner ear imbalance called Meniere's Disease, she knew she had no choice but to step up her game and become a detective for her own health. Coach Jenny is studying to become a Board Certified Health and Wellness Coach while creating course content for health coaches and educators. She created an educational program for preschool teachers called Jump & Roll Fitness. The program provides lesson plans on how to create healthy habits for preschoolers. She also works as an Insurance Broker providing insurance solutions for small businesses, wellness, and medical practitioners. This blog is ALL about health, well-being, nutrition, lifestyle and kitchen hacks. She also tells stories of her own personal health journey. Coach Jenny loves to garden, spend time with her hubby, and loves to bake new recipes. She likes to put her own "healthy" spin on her and her hubby's favorite sweet treats. 
    Coach Jenny's Specialties Include:
    Meniere's Disease & Vestibular Disorders
    Celiac, Food Sensitivities  & Food Allergies 
    Stress Management & Anxiety
    Weight Loss & Diabetes Education
    Overall Health & Well-Being 
    Chronic Illness & Autoimmune Disorders 
    ​



    Categories

    All About Me Food & Recipes Meditation

    Nutritionist Business Insurance & Business Tools
    Purchase products through our Fullscript virtual dispensary.

    Want to start tracking your habits? Click the photo below

    Picture

The only perfect time to commit to making a positive change in the way you take control of your health is NOW! 

​ JUST FOR THE HEALTH OF IT....
Contact us today for more information and to book your initial consultation. We look forward to helping you achieve your goals. 

  201-781-5361
Coachjennycastro@gmail.com
jacwellness.com