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Written by Jessica Marcus Published on August 15, 2019 in

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Jessica Marcus

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jessicamarcusrd

The spooky fog this morning was a nice touch 👻

The spooky fog this morning was a nice touch 👻

Game day date! #goblue !!

Game day date! #goblue !!

Totally geeking out over the research of Don Layma

Totally geeking out over the research of Don Layman, PhD, who recently spoke about all things protein on @peterattiamd ‘s podcast.

Takeaway: Eat at least 30 grams of protein at breakfast and, ideally, each meal.

If you’re a plant-based eater, you need even more protein, especially if you’re over the age of 40. This is non-negotiable.

“Until you have about 30 grams of protein, your muscle stays catabolic.” This means your muscles are breaking down rather than building up (anabolic).

This is one of the most significant aspects of aging. As you lose your muscle mass, not only are you less able to do the sports and physical activities you love, but your metabolism changes so you gain weight more easily.

How can you do this?

3 eggs OR 4 oz meat (chicken, turkey, beef) OR fish OR 1 cup tofu with sautéed veggies and 1-2 slices of Ezekiel (or other whole grain) toast

Smoothie with 20-30 grams protein powder (whey, pea, hemp, or collagen - change it up), berries, spinach, chia seeds, nut butter

1 cup lentils, 1 cup brown rice, 2 Tbsp hemp seeds

1 cup overnight oats with 10g collagen peptides, 1 cup soy milk, berries, walnuts, 1 tbsp almond butter

#protein #functionalnutrition #healthybreakfast

Sharing a very special event for a very special bo

Sharing a very special event for a very special boy!!

This Saturday, Sept 18 from 12-4pm, I’ll be attending the 3rd Annual Super Drew Extravaganza, an event benefitting the Super Drew Foundation. I still remember the fear and helplessness my friend @melakash felt when she received her son Drew’s diagnosis of Pylomyxoid astrocytoma, an inoperable brain tumor, at 9 months old. Throughout their painstaking journey, she and her husband Andrew have remained steadfast in their devotion to their sweet boy, traveling the country on countless trips to find him the best treatment options available. Drew just turned 6 and continues to fight like the super human he is!

We’re looking forward to another day of family fun and support for this amazing little boy. Proceeds go towards supporting other families battling pediatric cancer. Come join us or donate to this amazing cause by going to www.eventbrite.com (search Super Drew).

#fuckcancer

Had the BEST summer send off with our besties on L

Had the BEST summer send off with our besties on Lake Michigan. Can’t wait to do it again next year!! 🏄‍♀️ 🌊 🌅

Many of my healthier version recipes get voted thu

Many of my healthier version recipes get voted thumbs down with the kids 🙅‍♀️. This one was a success and worth repeating 🍪 🙌.

Soft & gooey chocolate chip cookies (GF, vegan)

1 c oat flour
1/2 c almond flour
1/4 c buckwheat flour
1 tsp baking powder
1 tsp baking soda
1/4 tsp sea salt

1 tbsp ground flaxseeds
2 tbsp water
1/2 c coconut oil (room temp)
3/4 c coconut sugar
1/2 c applesauce
1 tsp vanilla extract

1 cup chocolate chips

Preheat oven to 350 degrees. Line 2 baking sheets with parchment paper.

Stir flaxseeds into water. Let sit a few mins. In a medium bowl, mix the flours, baking powder, baking soda, and salt. In a large bowl, whip the coconut oil using a hand mixer on medium speed, about 2 minutes. Add sugar, applesauce, vanilla, and flax mixture. Mix just until combined. Stir in dry ingredients. Stir in chocolate chips. Use a tablespoon to scoop out 1.5 inch balls, pressing them down slightly. These will spread, so leave at least 2 inches between each cookie. Bake 8-10 minutes until golden brown.

#healthiercookies #glutenfree #healthybaking #dairyfree #chocolatechipcookies

How many plants can you fit in one meal? 😆 Much

How many plants can you fit in one meal? 😆 Much easier to do when someone else is cooking!

I’m great with cooking seafood, chicken and steaks, but beans, lentils and tofu are not my strong suit. I’ve been exploring food delivery to help me get more plant-based protein in my diet, and I’m loving Sprinly’s fresh, organic plant-based meals. This bunless beet burger was unreal! Use the link in my bio for $20 off 👆.

#plantbasednutrition #eatmoreplants #fiberfueled #immuneboostingfoods

If you’re competitive like me, it can be helpful

If you’re competitive like me, it can be helpful to have a way of gamify-ing your health goals. I’ve been using the Oura Ring for the past year and am loving the insights I glean from wearing it.

It measures my sleep, heart rate, activity and temperature with personalized insights. I love seeing how my heart rate variability (a marker of stress) increases with more yoga, meditation, laughter, and time spent in nature. And little tweaks I make to my evening routine, like not eating 2 hours before bed, avoiding alcohol, and an evening shower, have helped improve my sleep.

It also sensed my increased breathing rate and temperature before I came down with covid.

I’m a huge fan and happy to extend a discount code to a limited number of friends & family for $50 off. See the link in bio 👆.

What are your favorite tracking tools?

#ouraring #healthtracking #selfcare #functionalmedicine

Shrub mocktails are my new obsession!! I love th

Shrub mocktails are my new obsession!!

I love the ritual of ending the day with a special drink but I’ve cut back on my alcohol consumption, because it just slows me down and doesn’t feel worth it - definitely not on a daily basis.

Shrubs are made from fruit, sugar and vinegar. I used just a tablespoon of this lime mint shrub in glass of sparkling water and it is so refreshing! The vinegar makes it feel so different than a La Croix or typical sparkling drink. Try it!!

#mocktails #thirstythursday #functionalmedicine #healthydrinks

It’s virtually impossible to do all the things.

It’s virtually impossible to do all the things.

- Be a parent who’s present and calm
- Work full time
- Be a thoughtful, loving spouse
- Keep the home presentable
- Plan birthday parties, holidays, vacations
- Cook healthy meals, workout and meditate
- Every. Single. Day.

I would be lost without a meal delivery service and luckily there are plenty to choose from! I’ve been using Daily Harvest for the past 6 months for backup lunches (and sometimes dinner) for myself.

I love their bowls which are plant-based and loaded with veggies that I don’t have time to buy, chop or cook. They come frozen and heat up in 4-5 mins in the microwave. I get deliveries only every 3 weeks to make it more affordable.

I do wish they had a bit more protein, so I will sometimes heat the bowls in bone broth instead of water, sprinkle with hemp seeds, or add a hard boiled egg for a protein boost.

We both get $25 off when you use the code RE-382ET7R

#easylunch #mealdelivery #plantbased #eatmoreveggies

So grateful for this time to unplug and get ground

So grateful for this time to unplug and get grounded again. Also, absolutely LOVING this book Cured by Jeffrey Rediger! Inspired to freshen up our food routine with more plants, and refocus our energy on love, connection, and managing stress!

#destress #eatmoreplants #vagusnerve #foodasmedicine

10 years! Pura Vida. 🥰

10 years! Pura Vida. 🥰

There’s something about the crunch of freshly fa

There’s something about the crunch of freshly fallen snow that lifts me from my Zoom fatigue. No matter the weather, #getoutthere !

#getoutside #natureheals #functionalmedicine #exercise #puremichigan #walkinginnature #dailywalks

Really feeling the soups these days! This Hungaria

Really feeling the soups these days! This Hungarian goulash recipe has been in my family for generations. Like that scene in the movie Ratatoullie, it transports me back to my comfort place every time I eat it. It’s more of a soup than traditional goulash and is made with chicken - though you can easily swap in beef or pork.

Chicken Goulash Soup

2 white onions, diced
3 lbs skinless chicken thighs, cut into 1 inch pieces
6 cup chicken broth
4 russet potatoes, peeled and diced
2 Tbsp paprika
1 tsp salt (or more to taste)
2 Tbsp olive oil
Optional: 1/4 tsp hot Hungarian paprika or cayenne pepper

Heat large soup pot to medium. Add olive oil, add chicken and 2 big pinches of salt, sauté chicken until just lightly brown (doesn’t have to be cooked through). Set chicken and juices aside in a large bowl.

Return pan to heat. Add olive oil, sauté onions until translucent (about 5 mins). Add paprika, stir and sauté 1-2 mins.

Return chicken to pot. Add chicken broth. Cover and simmer 30 mins.

Add potatoes, simmer 30 mins.

Taste, season as needed, enjoy.

#goulash #souprecipe #functionalmedicine

28 degrees and snow calls for major comfort food!

28 degrees and snow calls for major comfort food! I got a chili craving but did not plan ahead. Luckily it’s a forgiving dish and turned out amazing. Here’s how I made it:

1 white onion, diced
1 lb grass fed ground beef (I use Butcher Box)
1/4 c flour (I use Bob’s Red Mill GF flour)
2 Tbsp chili seasoning
Salt to taste (I added about 2 tsp)
1 can kidney beans
1 can fire roasted tomatoes
1 can crushed tomatoes
2 cups chicken or beef broth
Optional: cayenne pepper

Sauté the onion in olive or avocado oil for about 5 mins. Add ground beef, sauté until browned. Add seasoning and flour, stir until dissolved. Add all other ingredients and simmer about 10 mins. Taste and adjust seasoning. I topped my bowl with a little extra cayenne and it was 💯.

#healthycomfortfood #chili #easymeal

Wishing you and yours a healthy and happy holiday

Wishing you and yours a healthy and happy holiday season! (@jheslinphoto photo credit 😘)

Grateful for those who bring me joy 🥰

Grateful for those who bring me joy 🥰

Making this fresh and colorful salad on Thanksgivi

Making this fresh and colorful salad on Thanksgiving to help balance out the heavy side dishes.

As a bonus, the dressing is made with apple cider vinegar which helps support digestion and blunts the rise in blood sugar from all those carbs.

This salad is made with butter lettuce, watermelon radishes, toasted walnuts, and pecorino Romano cheese.

Apple Cider Vinaigrette
1/2 c EVOO
1/4 c apple cider vinegar
1 Tbsp finely minced shallot
2 tsp Dijon mustard
2 tsp honey
1/2 tsp salt
1/4 tsp black pepper

#fallsalad #thanksgivingsalad #applecidervinegar #functionalmedicine #healthsalad

Feeling very grateful to work for a medical practi

Feeling very grateful to work for a medical practice where I get paid to do the work that I love ❤️.

I’ve worked with hundreds of people to teach them how their body works (nerd 🤓), create personalized health plans on nutrition, stress, sleep, and movement, help them figure out how to fit this into a busy schedule as a parent, and still live in the real world with pizza and wine.

I end my days feeling exhausted but deeply fulfilled.

There are celebrity doctors and boutique wellness centers that offer this kind of attention, but no other practice combines the level of expertise, customer service, and data driven approach that Parsley Health delivers.

We are a team of doctors and health coaches who push each other to be smarter and work together to deliver the worlds best possible medicine.

Our specialties:
- Gastrointestinal
- Autoimmune
- Metabolic
- Hormonal imbalance
- Infertility
- Mental health

We won’t ever dismiss your symptoms. We dive into your health history, find the imbalances, put together a holistic plan, and help you find relief.

If this sounds good, join us as a member. You’ll get 5 doctors visits and 5 health coach visits for 1 year. Use the code ‘MARCUS300’ for $300 off of your plan.

@parsleyhealth #parsleyhealth #functionalmedicine #guthealth #autoimmunehealth

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Jessica Marcus RD (Jessica Marcus Nutrition) website and accompanying social media platforms are written and produced for informational purposes only. This information is general, not specific to you. The information on this website does not substitute for medical or psychological advice. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. Jessica Marcus RD and Jessica Marcus Nutrition are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes, plans or suggestions herein or procedures undertaken hereafter. This website contains affiliate links, which means that if you click on a product link, I may receive a commission. All opinions are my own, and all brands featured represent what I personally like and support. This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program where I earn advertising fees by linking to amazon.com. “Jessica Marcus RD” and “Jessica Marcus Nutrition” and all accompanying logos are registered or common law trademarks of Jessica Marcus Nutrition.

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