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7 Day Sugar Cleanse with Marin Mama

Hi guys! In the spirit of creating more community, I wanted to jump start this holiday season and start a 7-day a sugar cleanse.

October 31, 2022 No Comments

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What I'm eating this week

The best oven baked crispy chicken.

Sautéed broccolini and shallots.

Turkey burgers with spinach and feta.

Black bean and walnut tacos.

Gluten free healthy cookie bites

Easy overnight steel cut oats

Browse

marinmamacooks

Natural Chef, Multidimensional Health Coach! Teaching people how to nourish themselves through food and self love ❤️ and how to discover their FLOW 🪄

On-the-go single serve overnight refrigerator buck

On-the-go single serve overnight refrigerator buckwheat porridge. Buckwheat is a seed, not a grain, so it’s gluten-free, and it’s also a complete protein! Say what?! This porridge is chock full of healthy fats, protein, fiber and will keep your blood sugar stable, and give you energy to go for hours. This breakfast keeps me full until lunch.
*Note: You will have to soak the buckwheat groats ahead of time, for at least 6 hours, and they can soak up to 20 hours. Soaking the groats enlivens the grain, activating nutrients, as well as making them more digestible.
Ingredients:
1/4 cup raw organic buckwheat groats
1/2 cup full fat coconut milk
1/4 cup one almond milk
1 Tbl or 1.5 Tbl chia seeds (up to you)
1 Tbl hemp seeds
1 tsp vanilla extract
1/4 tsp cinnamon
Pinch pink Himalayan sea salt

Directions:
Soaking groats: The night before or the morning of, put 1/4 cup buckwheat groats and double the amount of filtered water into a glass container fit with a lid. The 1/4 cup groats will expand and turn into 1/2 cup after they soak, so you can make 2 of the above concoctions. Let the groats soak on the counter all day, or night if soaking them overnight (or place in the refrigerator, if it’s hot in your kitchen, think summer). This may all seem like a pain, and an extra step, but it takes 2 minutes, and you will get used to the routine, and it will become a habit.

Pour soaked buckwheat groats into a fine mesh strainer and rinse under cold running water, tossing them around with your hands, until most of the sliminess is gone.

Get out a small glass jar with a lid & add the above ingredients, and give the mixture a good stir. Put the lid on, and store it in the refrigerator till morning.
In the morning, you can either pour the mixture into a small sauce pan set over medium-low heat to warm it up, or give the mixture a good stir and put in the microwave for a minute and then pour into a bowl, or eat it in the jar.
Top the porridge with fresh berries, nut butter or tahini, bee pollen, flax meal, raw coconut flakes, and sweetener such as maple syrup or Manuka honey. The porridge is not sweet, so you will want to add a touch of sweet. #buckwheat #glutenfreevegan

Coconut oil isn’t just for cooking! 🥥 It’s

Coconut oil isn’t just for cooking! 🥥 It’s also a great “clean” moisturizer. I use this right after my shower every day when my skin is still dewy, and it feels magical and absorbs right into my skin. Really get present when you rub the oil on your skin. Give gratitude to your body and take in the nourishment you’re giving it. Virgin coconut oil has an amazing smell and it’s a worry free, clean moisturizer.
Skip the scented body lotions that have added ingredients that you can’t pronounce, and go to your pantry and give this a try! #coconutoil #moisturizer #cleanbeauty #toxicfreebeauty #naturalbeauty #naturalskincare

Here’s an easy pantry overnight oats breakfast t

These salmon avocado boats take 5-minutes to make

Here’s a Marin mama tip for when you want fresh

Here’s a Marin mama tip for when you want fresh organic berries on your morning oats or parfait, but either they’re not in season, or are too expensive, or you didn’t have time to hit the grocery store. The hack? Always have frozen ones on hand. All you need to do is thaw them out in a colander set over a bowl on the counter over night. The bowl captures the juices and the berries thaw out and taste amazing. Give it a try! #marinmamacooks #cookingtips #kitchentip #kitchenhack #pantrytips #wholefoodspantry #healthytips #cookingtip

This is a great tip for keeping packaged lettuce f

This is a great tip for keeping packaged lettuce fresh. Most packaged lettuce has condensation in it, which can wilt the leaves, so this method keeps your lettuce crisp and dry! Having ready to go lettuce like this on hand makes it easy to get your greens 🥬 in. #kitchentips #kitchentip #marinmamacooks #kitchenhack #getyourgreens #salad #spinach

Water tips! Make sure you get enough water peeps!

Water tips! Make sure you get enough water peeps! When you don’t get enough water, it puts stress on your body and increases cortisol levels. We’re all unique in how much we need, but a good tip is to start with 1/2 your body weight in ounces. Also, a good way to test if you’re getting enough is to look at your pee, if it’s light yellow to clear, then you’re getting enough. If it’s darker, add more. Also, try to drink your water in-between meal times, so in an ideal world don’t drink water 30 minutes on either side of eating. It can be challenging at first, but the more you get used to it, the easier it is, plus it fights those mid-meal cravings. If you still want water with your meal, add a squeeze of fresh lemon juice to add some acidity to the water. Water has a pH of 7 (neutral) and 1.9 (digestive fire) is an ideal pH for our stomachs, so when we add a liquid pH of 7, it dilutes our stomach acid therefore making digestion and nutrient absorption harder. #hydration #digestivehealth #digestion #digestionsupport #digestiontips #digestivehealth #perimenopause #perimenopausehealth #postmenopause

Easy salmon avocado boat! We need more fat and pro

Easy salmon avocado boat! We need more fat and protein in our diets and this lunch is jam packed with both! Fact: our brain is 60% fat, so it needs healthy fat for fuel and brain health, plus fat helps aid with digestion and so much more. This lunch takes 5 min to make and is jammed packed with protein, (roughly 27 grams) Omega-3 fatty acids, calcium, healthy fats, fiber, vitamin D from the salmon and so much more! If you’re nervous to try canned salmon, don’t! It tastes like tuna. Below is a sample recipe, but play around with it and add what tastes good to you!
Ingredients:
1 avocado, halved, pitted, scooped out of skin
1 can wild salmon - I love @safecatchfoods
1/2 to 1 TBL avocado based mayo - I love @primalkitchenfoods
Roughly 6 pecans, toasted, chopped
1-2 TBL hemp seeds
Pinch of pink Himalayan sea salt
Directions:
Add salmon, mayo, chopped pecans, hemp seeds and salt to a bowl and mix together.
Top salmon on prepared avocado, sprinkle with more hemp seeds and salt to taste! Enjoy! #galvestondiet #galvestondietrecipes #drmaryclairehaver #ketodiet #ketofriendlyrecipes #ketotarian #glutenfreefood #omega3 #proteinpacked #drwillcole

We don’t always take the time to connect to our

We don’t always take the time to connect to our own rhythm & flow. Some days I just want to dance and stay in this rhythm of me forever. It feels limitless and timeless. It’s magical & I feel so grounded and connected to myself, my spirit and my flow. It feels tribal and ancient, and as I move to my own flow, I integrate into my present self, my past self and my future self all at once. As I move my body I let go and release whatever needs to be released, and bring in whatever needs to come in.

Dance is freedom, it connects us to our body, our spirit and our soul. It’s not only good for our physical health, but for our mental health. Dancing releases emotions, and our cells come alive & feel joy, love, freedom and gratitude, as we enter a state of flow and effortless movement. So dance more, move your body to the rhythm of your heart and soul, and don’t worry about whose watching! Xoxo, Jackie #moveyourbody #connecttoyourself #connecttonature #freedom #

Simple tips for easier digestion. Wanted to share

Simple tips for easier digestion. Wanted to share ways to help you all digest your food better. Digestion is a simple process, and our bodies know exactly what to do when we just relax, but typically we treat mealtime as a chore and another “to-do” on our daily list, so we either eat in the car, standing up, or while we’re doing 10,000 other things. That is stress to our bodies, and thus our body will not digest food when it’s under stress, period. So breathe before each meal, slow down, eat in a relaxed state, express gratitude to the food in front of you, taste it, savor it, see the nutrients going to all your cells, chew your food for at least 20 bites, don’t gulp your food because you will not feel full, and thus you will overeat. When you slow down, your body can digest, it knows when it’s had enough food, so it will tell you when you’re full. The bloating will go down, and your body will take in all the nutrients you gave it because it digested it properly. These are just a few tips, but the key point is to slow down, express gratitude and savor the food on your plate and the people you’re enjoying your meal with, and if you’re eating alone, enjoy your own company! These rules not only apply to food, but to life! Don’t gulp your food down, don’t gulp life down. #digestion #digestiontips #digestionhealth #digestionsupport #grateful #nourishyourbody #nourishyourself

This is my “magic” box 🪄 I created this box

This is my “magic” box 🪄 I created this box during a hard time when I wanted magic in my life and hope. This pink box brought me joy and I would put all my dreams, hopes and what I was grateful for in this box and claim it as my truth. Each day I would journal and then place the journal in my box to manifest magic. I felt all I put into this box in every cell of my body before I let it go the the box to be created. I knew that some things might take longer to happen, and that the end result may look entirely different than what I put on paper, but it was always better than what I could dream of! I learned to trust myself, my whispers and what I wanted by using this box. I still use it to this day, but less now, as I’m learning how to follow my internal compass and intuition and the whispers I hear and manifest from there. I trust this life and I trust my role in my creation of this life! I’m doing what I love and that is sharing my journey, my life, my dreams, my recipes and so much more to inspire others to do the same. You all are creators whether you believe it or not, so go play, check in with your inner child and see what he/she wants and follow that. Also, get to the “why” and uncover why you want this dream, goal, result and then feel to that moment when it happens. Feel the feeling of how it will feel and then put it in your box and let it go to the universe/God whatever word you use, to create it for you and to lead you to your next step. Then pay attention to the whispers, the messages, the gut feelings that are placed in front of you each day, and follow them, see where they lead you. #manifestation #manifesting #manifestingmagic #manifestationbox #createyourlife #manifestyourdreams #askanditsgiven

Ok, @emilee_wise and I did our first live video an

Ok, @emilee_wise and I did our first live video answering some
of your questions around perimenopause and post menopause regarding protein intake, and belly fat. 💞

How to quickly de-stem kale! This is one of my sho

How to quickly de-stem kale! This is one of my shortest videos to date! 🤣 Seriously, I make a lot of kale salads in my house, so I’ve gotten to be pretty good at de-stemming kale leaves. Did you know that I actually thought about creating a business selling washed and de-stemmed kale? 😳 obviously I didn’t follow through on that idea, but I knew that was one thing that was holding people back from making kale salads, everyone hated the prep! I hope this quick tutorial takes the fear out of kale prep! Also, de-stemming kale is so easy and fun that it makes me want to dance! 🤣 Xoxo, Jackie #kale #kalesalad #mealprep #mealprepping #saladprep #easy #quickandeasy #cooking101

The above post is a brief overview of my story. It

The above post is a brief overview of my story. It’s about 10 minutes long, so watch when you have some time. It’s a bit of my “WHY.” Why I’m so passionate about health and wellness and why I live each day in gratitude for the small things, and moments. I’ve been holding this story inside since 2006, because I was afraid to share, because I felt survivors guilt, and because I didn’t always believe that it was my truth, if that makes sense. I decided to share because I’ve been hearing the whispers, which lately have been getting louder and more frequent to share my story. There’s so much more to this story, that I will share with time. I mean it took me over 15 years to get the courage to share, and during this time I’ve done a lot of growth and had to overcome so much to get to where I am today. I will continue to share more of my journey, as I know it will help inspire others. We are all mirrors for each other, so my mirror may be your mirror. My calling/purpose is to help inspire others to call in more joy, health, abundance, love, and to learn to hear their inner whispers, follow them, and trust the path those whispers lead them to. I’m not sure where this is all leading, but I’m on this platform to because I felt this was the place to share and inspire, so I’m excited to see where it all leads. I had so many angels in my life during this time, and I hope to be an angel to someone when they need it.
Also, the symptoms I experienced during this time, went away right after I got my test results, so please believe in the mind body connection. We can manifest beliefs in our bodies that turn into symptoms. There’s so much more around that I will share in time as well. My message today is to go out and manifest magic, make a manifestation box, start today, go out and do today what you’ve been putting off till tomorrow. Life is magical and meant to be lived, fully loved with less fear and more love and joy. Xoxo, Jackie #manifest #manifestation #manifestmagic #manifesthealth #healthandwellness #mywhy❤️

These words came to me as I journaled this am, so

These words came to me as I journaled this am, so thought I would share, as they were profound to me. “IT JUST FEELS GOOD TO FEEL GOOD.” It’s so simple, but something I don’t think most of us think about. We may take feeling good in our body & skin for granted, but feeling good is the foundation, as it fuels all we want to do, and is at the core of our dreams. I’ve struggled with not feeling great over the years, waking up tired, achy, tummy issues, depression, anxiety and fear, but since I’ve been on my health and wellness journey, I’ve healed myself, mind body and soul, and I honestly feel great! I actually feel amazing, energized and alive! I wake up each day with joy, because I get to do what I’m passionate about and live my purpose! So, take a moment to give thanks to your cells, organs, nerves, muscles, blood, etc say, thank you for all you do and send your body love. Let your heart beat joy, and stop to check in and appreciate when you feel good. As we all know, the more you give gratitude and show appreciation, the more it flows in. Happy Sunday! ❤️ #grateful #gratitudequotes #gratitudejournal #healthiswealth #healthylife #healthandwellbeing #healthandwellness

Sampling of some of my favorite recipes from my we

Sampling of some of my favorite recipes from my website! What’s your favorite? #marinmamacooks #healthyfood #healthyrecipes

How do you spend your day, how do you move your bo

How do you spend your day, how do you move your body, talk to yourself? What are the moments that make up your day? Moments are the pieces that make up a day, so look at your day in tiny moments and see if those moments are reflecting your dreams, are they energizing you, or are they depleting you? If you feel the later, then know you can change the course of your day at any moment. You are in charge of you,
and change happens with you! 💕Just a glimpse of tiny diamonds of magic in my day! #grateful #gratitude🙏 #magic #moments #play

Healthy baking tip to replace canola oil or vegeta

Healthy baking tip to replace canola oil or vegetable oil in your favorite baking recipe. You don’t want to put those oils in your body, so get rid of them if you have them. If a recipe calls for 1/2 cup canola or vegetable oil, replace it with 1/4 cup virgin coconut oil and 1/4 cup unsweetened applesauce! Same goes for 1 cup, replace half and half. You and your kids won’t taste the difference.I also show you what to do with extra coconut oil. 🤣 #healthyhacks #kitchenhack #healthysubstitutes #healthylifestyle #healthybaking #bakingtip #bakingtips

How to blanch broccolini. 🥦 Having blanched bro

How to blanch broccolini. 🥦 Having blanched broccolini on hand is awesome, as you can toss it in just about anything to add a boost of nutrition and some fiber, and the whole process takes under 5 minutes.
If you have digestive issues, it’s best to have cooked vegetables as it they are pre-broken down and easier for the body to absorb the nutrients. You can use this in my broccolini and shallots recipe, sauté it in some avocado oil and pair it my turmeric tahini sauce, or add to a salad. The possibilities are limitless. Once you have prepped veggies on hand, you will naturally find ways to add them to your diet.
Ingredients:
2 bunches broccolini, ends trimmed
Celtic sea salt or kosher salt for the water
Directions:
Trim the bottom stems off the broccolini, or you can keep them on, as the whole stalk is edible. I personally find the broccolini stalks to be a bit long, so I tend to trim off about 2-4 inches depending on the length. I always keep the leaves on as those are edible too.
Bring a large pot of well-salted water to a rolling boil. I use my dutch oven for this, as 2 bunches of broccolini take up a lot of space in the pan. I use kosher salt here, as it’s cheaper than my Celtic sea salt, and I’m just using it to salt the water.
While the water is coming to a boil, prepare an ice bath by filling a large bowl with cold water and some ice.
Add the broccolini to the boiling water, making sure to push the broccolini down into the water, so all of the florets get submerged. Cook for exactly 1 minute. You will notice that the broccolini will get more vibrant in color as it cooks.
Using a mesh spatula, or skimmer, remove broccolini from the boiling water and immediately transfer them to the ice bath. The ice bath shocks the broccolini, stops the cooking process and helps set the bright green color.
Once the broccolini are cool, drain them or gently shake the water off of each floret, wrap them in a paper towel, or flour sack towel to dry, and set aside if using right away. If you’re blanching the broccolini ahead to use for later in the day, or the next day, dry them, and then store in a glass container with a lid in the fridge for up to 4 days.

This is the BEST KALE SALAD and has turned kale ha

This is the BEST KALE SALAD and has turned kale haters into kale lovers! It’s one of the most popular recipes on my blog and my house, as I make it weekly! Check out full recipe plus more details on how to wash, de-stem kale at my blog, marinmamacooks.com lacinato kale salad. Also, I realized after I posted it that I show myself crushing the garlic twice, bypass the second one, sorry! 🫣
Ingredients:
2 bunches lacinato/dinosaur kale, de-stemmed and thinly sliced
3 tablespoons fresh lemon juice (1 lemon)
3 tablespoons extra-virgin olive oil
3 cloves garlic, minced
big hefty pinch of coarse Celtic sea salt
roughly 1/2 teaspoon freshly ground pepper
pinch of red pepper flakes, to taste
2/3 cup shredded Parmesan cheese
#kalesalad #bestkalesalad #marinmamacooks #salad #saladrecipe #healthyrecipes #healthyfoods #salads #kale

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