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10/22/2019 2 Comments

Foods to Boost Immunity

​​As it gets colder out, we may end up spending more time in – with colds, flu symptoms and/or sniffling noses. Some of us expect this as the norm. But… We can incorporate preventive measures! Besides washing our hands, all the time, here are 6 immune-boosting foods that can help you stay well all winter long.
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Garlic

Who doesn’t love garlic!? It’s so flavorful! And, when you crush garlic, it produces a compound called allicin, which has strong anti-bacterial properties and boosts your immune response. Eat it shortly after you crush it for maximum benefits.
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Matcha
 Matcha contains exceptionally high levels of antioxidants to help your body fight off disease-causing free radical compounds, boost the function of your immune cells, and decrease inflammation. So if you do get sick, matcha can help alleviate symptoms. Matcha also contains antimicrobial properties that can fight off any invading pathogens (viruses and bacteria).

​Probiotics
 The billions of good bacteria in your body are a defense system. However, when we get sick the population of good bacteria decreases. So pathogenic bacteria now have space to invade, causing infection and inflammation. Eating probiotics restores this defense system. Examples: Yogurt, kimchi, kefir, sauerkraut, kombucha, and tempeh.
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Cinnamon
 Cinnamon is a powerful spice rich in immune-boosting antioxidants. It also has anti-inflammatory properties!

Ginger
 Ginger is useful in relieving nausea and digestive issues, it contains potent anti-microbial properties, and a powerful compound known as gingerol, which has anti-inflammatory and antioxidant properties.

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Acai Berries
Acai berries, fresh, powder or frozen, contain an extremely high number of antioxidants and are one of the most effective free-radical fighting foods on the planet. They’re also high in fiber.

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2 Comments

10/16/2019 4 Comments

​How to Make Hot Maca Chocolate

If you love vegan food and drinks, then hot maca chocolate is for you. It is a unique and exciting vegan treat that you can pair your favorite vegan snacks to satisfy your cravings. It’s also a great substitute for your coffee; not only will it give you a gentle boost, but it has a wealth of health benefits. 
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sHealth Benefits of Maca

Mental and Physical Energy
Incorporating maca into your daily diet can help boost your energy levels and increase endurance and stamina. It is ideal for athletes performing energy-demanding activities. Maca has also been shown to expand and sharpen mental memory and activity, making it an excellent remedy for fatigue.

Remedy for Menstrual and Menopause Issues
Maca can be helpful in relieving various side effects of menstruation and menopause. It is effective especially in alleviating hot flashes and cramps.

Skin Health
Adding maca to your diet can do wonders for the health of your skin. Maca has anti-inflammatory properties effective in fighting acne or blemishes. Maca can also help reduce the sensitivity of your skin.

Improves Mood and Balances Hormones
Maca can provide effective relief for those suffering from mood swings, anxiety, depression, and other pre-menstrual symptoms. Hormone-balancing foods like maca can help regulate mood, sexual function, and emotions and prevent diseases.

Packed with Nutrients
Maca is rich in vitamins, minerals, amino acids, enzymes, and antioxidants. It contains glucosinates, which are powerful antioxidants usually found on cabbage, broccoli, and other cruciferous vegetables.

Knowing the multiple health benefits of maca, now you can enjoy it even more!

Here is the recipe for hot maca chocolate...

Ingredients:
1 teaspoon of maca powder
1 teaspoon of cacao powder
1 mug cashew milk (milk of choice)
1 pinch cinnamon


Toppings:
Cacao Nibs
Cinnamon


What To Do
Heat the cashew milk and wait to simmer. Blend it with maca and cacao powder for few seconds. Then, pour the mixture into your mug. Sprinkle some cinnamon and cacao on top. Take a sip and enjoy its aroma and flavor.

With this simple recipe for hot maca chocolate, you can enjoy a delicious and healthy beverage. Start making maca part of your healthy diet and experience a more satisfying lifestyle.


Stay healthy! ☕


 
 

4 Comments

9/22/2019 1 Comment

Just a  Girl Who LOVES Snacks on a Weight Loss Journey


I don't know about you, but I LOVE to snack. I try to find snacks throughout the day that are tasty but help me during my health & weight loss journey...... 

Healthy Snacking Tip: 

The key to healthy snacking is to find foods that have as much nutritional
value as possible that will fill you up so you aren’t hungry again an hour
later. For example: a 100 calorie ‘snack pack’ of chips or cookies will leave you
feeling hungry again very soon AND they are not providing you with any
nutrients. If you eat a banana and a few almonds, you are eating
something super healthy (vitamins, minerals, fiber, etc.) that will fill you up
longer (and help you feel better) and help you avoid the sugar crash.
The more “whole foods” (unprocessed or minimally processed) you eat,
the better. Have different snacks during the week to keep it interesting and to
increase the different types of nutrients you are getting.


Healthy Snack Ideas
​

1. Almonds, walnuts or cashews (a small handful is a serving)
2. Sunflower seeds and raisins
3. Celery and almond butter (peanut butter or sun butter) 1-2 tbsp
4. Popcorn (air popped or stove top is best; not microwave popcorn)
5. Rice chips with hummus
6. Organic  Blue Tortilla Chips and salsa or guacamole 
7. Veggie sticks (celery, carrots, cucumber) and hummus or
guacamole
8. Kale chips (make your own)
9. Zucchini oven chips (make your own)
10. Sweet potato chips or fries (make your own)

11. Apple slices with nut butter or sun butter ( my favorite😋)
12. Pumpkin seeds
13. Greek yogurt with granola (IF you tolerate dairy. Tip: read labels –
avoid high fructose corn syrup and artificial colors & sweeteners) You can also try non-dairy options following the same guidelines. 
14. Green smoothie 
15. Fresh fruit or fruit salad
16. Make your own trail mix with raw nuts seeds and dried fruit
17. Baby carrots and/or celery, cucumber with hummus
18. Dinner leftovers
19. For an easy on-the-go snack, check out Lara Bars (get the ones
without added sugar).
20. Mixed berries (or mixed berry smoothie)


Recipes

​Kale Chips


Ingredients:
4 cups of raw kale, washed & dried, stems removed, torn into bite-sized
pieces
1/2 tablespoon olive oil
1 teaspoon  ground black pepper
1 teaspoon sea salt 

​
Directions:
1. Preheat oven to 300° F.
2. Place the kale leaves in a large bowl. Drizzle olive oil over the kale.
3. Gently toss kale in the olive oil until all of the leaves are coated.
4. Place the kale leaves on a baking sheet, spread evenly.
5. Lightly season the kale with sea salt and ground black pepper. (you
can always add more later, so season sparingly.)
6. Bake for 10 minutes, then rotate the baking sheet and bake for another
5 minutes, or until the kale is crispy.
7. Let cool for a few minutes, and enjoy!





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​Hummus
Ingredients:

• 2 Cups Chickpeas drained and rinsed
• 1/2 Cup Water
• 1 tablespoon Extra Virgin Olive Oil
• 2 tablespoons Tamari
• 3 Garlic Cloves
• 3 tablespoons Tahini (sesame butter)
• Splash of Lemon Juice


Directions: Puree all ingredients in a food processor and blend until
smooth. Add the Chickpea water slowly and as needed to make the
hummus the right consistency.  Garnish with red pepper for added flavor (optional) 
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Guacamole
2 Avocados, riped
2 roma tomatoes, small
½ lemon juice
¼ cup purple onion, finely chopped
2 garlic cloves, finely chopped
2 tablespoons olive oil
3 tablespoons fresh cilantro, chopped
1 pinch salt


Puree and blend all together. Dip and Enjoy
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1 Comment

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    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 
    ​



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Contact us today for more information and to book your initial consultation. We look forward to helping you achieve your goals. 

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