Stay healthy during this pandemic - free .pdf download!

Are you wondering how you can stay nutritionally on track during this pandemic? During this time of unknown, it is extremely important to stay on track (or merge your 80/20 rule, which maybe flopped down to 50/50 the past few weeks, to get back on track)!

I'd love to share my free nutritional booklet with you - it has tips for eating at home, meal planning, grocery shopping, getting kids involved and more!

Email me at coachjennyd@gmail.com and let me know you would love this free download and I"ll email it to you!

In the meanwhile, enjoy this easy & nutritionally packed egg salad idea!;

High in protein, omega-3s, vitamins and minerals, this dynamic duo packs big flavor and nutrition in every bite! And, there is evidence that consuming avocados may prevent cancer, and one study showed it may help reduce side effects of chemotherapy!!

And who doesn't love egg salad?? But this one is LEGIT a healthy version!!
.
2 hard boiled eggs
1/4 avocado - or more if you are an avocado lover!
Handful of cherry tomatoes
Aboutt a tbsp of stoneground mustard
Dash of Himalayan salt and pepper
And a sprinkle on paprika
On a paleo wrap!! Try this one: https://amzn.to/3e4XFzh

Looking forward to sharing my tips with you!

Your friend & coach,

Jen Delvaux

How #CORONAVID19 can be similiar to a cancer diagnosis...

I’ll never forget the moment that changed my life forever. We had just left Darren’s first Doctors appointment where he was given 18 months to live (crazy right!). We were stopped at a red light, I was wiping away my tears and looking at my surroundings. The girl in the car next to us was singing like she didn’t have a care in the world. There was a happy couple walking across the street holding hands. When I looked up, the light had changed and cars were flying by me.

I was so confused how the entire world hadn’t stopped for everyone else like it had for me. It’s the strangest feeling in the world. I’m sure you can relate if you or a loved one has ever been given the diagnosis of cancer. And now, more than ever, with #coronavid19 out there - there is so much fear & unknowing. You feel like life will never go back to normal.... BUT, I’m here to tell you it can. It did for us.

It may never be the same again, it’ll probably feel different, and maybe a little scary, but I promise if you take little steps to take care of yourself each day you’ll get through it!!

In fact, it might even turn out better!!

Darren’s advice:

-Laugh out loud everyday

-Take walks, get outside

-And don’t believe the prognosis...your story & journey with this is just that; uniquely yours!

Your friend & coach,

Jen Delvaux

School may be closed - but the stadium is available! FREE HIIT workout:

Schools may be closed for the year but their track is still open & available for this outside workout! The fresh air and Vitamin D is needed more than ever now! For more workout ideas, be sure to join my online gym

https://www.facebook.com/groups/TeamFitnessJunkiesVirtualGym/

Your friend & coach,

Jen Delvaux

Mini Egg muffins - nutrition & protein power packed snacks!

Per many of your requests, here is aa healthy recipe to love! And I do love these!!!! Perfect topped with salsa!!! Easy to prep & have throughout the week!! Feel free to share to your page so it saves to your newsfeed to refer back too!!

Eggs are powerful protein packed nutrition bombs! And nutrition is especially important for cancer patients - as protein is essential for body function including formation and maintenance of muscles, connective tissues, red blood cells, enzymes, and hormones. As well as to help fight infections!

-14 egg whites
-4 whole eggs
-4 scallions, chopped
-2 carrots, shredded
-1/2 red pepper, minced
-1/2 zucchini, shredded -1/2 tsp basil (more if it's fresh and you love basil)
-1/4 tsp oregano
Sprinkle Himalayan salt & pepper to taste. Use non-stick muffin tin or lightly grease with olive oil. Bake @ 350 for approximately 20 mins.

For more recipes (as well as fitness accountability - also important for cancer patients and care takers), join my free online Virtual Gym HERE.

Your friend and coach,

Jen Delvaux

Roasted Stuffed Acorn Squash

Are you a fan of squash???

I LOVE them all!! I look forward to fall because of it!! I found this recipe on Pinterest! Roasted & Stuffed Acorn Squash! Check it out! Let me know what you think!!

Ingredients:

2 acorn squash
• Olive oil
• Salt
• Fresh cracked black pepper
¼ onion, finely diced
¼ lb extra lean ground turkey
2 cloves garlic, pressed through garlic press
• Pinch cumin
• Pinch cayenne pepper
• Pinch cinnamon
¾ cup cooked brown rice
½ cup black beans
¼ cup cherry tomatoes, quartered
2 tablespoons fresh cilantro, chopped, divided use
1 tablespoon sunflower seeds
¼ teaspoon orange zest
¼ cup finely shredded sharp white cheddar cheese
1 green onion, chopped, for garnish

Preparation:

-Preheat the oven to 400 degrees, and line a baking sheet with foil or parchment paper.

-Prepare the acorn squash by cutting off the bottom “point” to create a flat surface (don’t take too much off), and also cut the stem part off to create another flat surface, again taking care to not cut too much off; next, cut the squash in half width-wise, in the center, creating 4 halves; scoop the seeds and stringy bits out, drizzle a little bit of olive oil into each of the 4 halves, and add a couple of pinches of salt and pepper to each half; place each squash half onto the baking sheet with the cavity facing down, and roast for roughly 35 minutes, or until the flesh is fork tender; remove from the oven, and allow the squash to cool slightly until they can be handled; leave the oven on.

-While the squash roasts, cook the ground beef by placing a medium-size non-stick pan over medium-high heat, and drizzling in about 1 tablespoon of olive oil; once the oil is hot, add in the onion, and saute for about 2 minutes; next, add in the ground beef and break it up with a spoon/spatula into small crumble; once the beef has slightly browned, add in a couple of pinches of salt and pepper, the garlic, the cumin, the cayenne and the cinnamon, and stir to combine; allow the beef to finish browning, then turn the heat off, and turn the seasoned beef mixture out into a bowl; next, add to the beef the cooked brown rice, the black beans, the quartered cherry tomatoes, the chopped cilantro, the sunflower seeds and the orange zest, and combine the ingredients very well; add another pinch of salt if needed, and set the mixture aside for a moment, keeping warm.

-Once the squash is cool enough to handle, spoon equal portions of the beef/rice mixture into the cavity of each squash half, sprinkle over the top about 1 tablespoon of the sharp cheddar cheese, and place the halves back onto the baking sheet and into the oven to bake for an additional few minutes just until the cheese melts!

For more recipes, join my online Virtual Gym! Request HERE.
Your friend and coach,
Jen Delvaux

15 ways to practice self-care in #coronavirus

15 ways to practice self care in the time of coronavirus:. I know this time can be scary, filled with anxiety, stress, & the unknown. How are you holding up? Here are my top 15 tips to make sure you are taking care of yourself during this time!
⁣
1. Exercise - there are SO many ways to stream free home workouts right now! I can help YOU with that. I have a FREE virtual gym! 🙌🏻 Join HERE
2. Meditate - I’m not very good at this, but there’s no better time then now. Ive been using the app Calm🙏🏻⁣
3. Limit your time online - this can cause further anxiety. Unless it’s TikTok which is totally entertaining 🙌🏻🤣⁣
4. Take a bath - light a candle, add some bath salts & listen to some music or a podcast. ⁣
5. Think about what you’re grateful for - I suggest writing it down too. I promise there’s still so much to be grateful for.⁣
6. Figure out a way to serve & help others. ⁣
7. Cook - this is SO therapeutic for me!! ⁣
8. Do video therapy - Thank God my therapist is offering this!⁣
9. De-clutter & organize - take one drawer or closet at a time. ⁣
10. Netflix & chill - obviously not all day, but get into a new series. Darren & I just started Tiger King... WOW!⁣
11. Get outside if you can!! Nothing like fresh air! Plus we desperately need vitamin D to boost our immune system!⁣
12. Hang out with your pet
13. Virtual girls night - My girls and I are planning a wine down Wednesday on zoom!⁣
14. Learn something new - you can google pretty much anything. ⁣
15. Remember that you’re not alone. We’re all in this together... We will get through this. ⁣

Your friend & coach,
Jen Delvaux

Free VIRTUAL GYM: a place of community, health/fitness, and FREE workouts! Join today!

There is a lot of unknown in this world and having disruptions to your regular routine, work, gym, and social life can be super unsettling. We are all social creatures and not being able to get out to socialize - at the bar, while shopping, at gyms, etc. is tough!!

So, I am taking control of what I can control right now and want to spread a bit of cheer on this day!

Since we are all quarantined at home & our gyms and routines are temporarily closed -- join my team's Virtual Gym. Its a place filled with positivity, workout ideas & accountability, healthy recipes, and COMMUNITY!

There are no strings attached. Nothing to purchase or sign up for. Just click the link below/in comments to join today! And be sure to share this with your gym friends, family, friends, any one who can benefit from a sense of community, support, fun, and health right now!!!

And I'll doing a virtual LIVE workout today at 11am EST for those that join!!

NO strings attached & NO purchase required!! You just can’t be working with another coach. I don’t want to step on anyone’s toes👍🏻.

https://www.facebook.com/groups/TeamFitnessJunkiesVirtualGym/

Hope to see you there!

Your friend & coach,

Jen Delvaux

www.jendelvaux.com

Sleep better

It is important now more than EVER to get your sleep.  Having a good night's sleep keeps your immune system running at it's top notch level and we all need that!  Having trouble with sleep? Try these tips:

Dim the Lights: About an hour and a half before I’m ready to sleep, I “put the house to bed”. I turn off all the bright overhead lights and leave only a few dim lights on. I turn off all the TVs. By dimming the lights and making it darker in your home before bedtime, it signals to your body that it’s time to sleep. It’s also time to get off the computer, as the screen emits too much light and that can mess with your circadian rhythms (your “biological clock”). I also put away and charge my cell phone...I try to not bring that into the bedroom with it 'on' (at least the volume part!).

Do quiet, boring activities before bed: Instead of watching your favorite action packed movie or close scoring sporting event, try to give yourself some downtime before going into your bedroom. Give yourself 20 minutes to start the relaxing process before heading directly to bed!

Drink Water: One of the reasons we have trouble falling asleep is because we get dehydrated. Try drinking a glass of water an hour before bed, and of course be sure to drink at least 5-6 glasses of water during the day.

Turn Down the Thermostat: University of Pittsburgh researchers found that people sleep better in cool temperatures than they do when it’s warm. Try turning your thermostat somewhere between 60-65 degrees to see if that helps you fall asleep better. If you get cold, you can always use extra blankets.

Listen to Soothing Music: Often times I read and write before bed (preparing my to do list for the next day), and while I read and write I also listen to my favorite relaxing playlist. I choose very soothing songs that are peaceful and relaxing.

Make Your Bed as Comfortable as Possible: Not only your bed but your bedroom! We just finished redoing our bedroom and it is such a relaxing sanctuary! I look forward to crawling into bed and relaxing in my favorite room of the house!

Add Background Noise: I’m a fan of noise machines, but I also love having a fan on while we sleep. Not only does it help with keeping the room temperature nice and cool, but it gives you some white noise that helps drown out sounds like crickets chirping or the refrigerator humming that might keep you awake.

And be sure to check out CBD oil (there is no THC so don't think you get the 'high' like you do from marijuana) - it's totally safe & and it helps BIG time with anxiety - which may also be at an all time high right now, too! My favorite is SOUL CBD.

Would love to hear what works for you!
Your friend & coach,
Jen Delvaux

Parenthood: the toughest hood around... #teenagers

Interrupting the cancer talk - which is beyond difficult in and of itself, to another tough topic. Raising teens. One of the hardest things we had to work through was raising a struggling teenager. Any one else???

We had the experience of helping one of our kids through a rough patch and we learned so much from that process that we decided to share it with you. There is way too much to explain in a podcast so we are starting with the very basics for you in this podcast.

We are sharing 5 tips that we picked up along the way and these are just the start. How to recognize a problem, how to love and support your teen, how to have a united front and what that even means. Plus so much more. If you have a teenager, or even little ones, then this episode is the best place to start to make sure you have the best possible relationship with them. Check it out here:https://podcasts.apple.com/us/podcast/how-to-help-your-struggling-teenager/id1436449587?i=1000468033597

PS. I'm going to be opening a 30 day FREE discussion group -- if you are raising teens (or will be soon or ever had!)...join for discussion, bounce ideas around, and share.... Let me know if you would be interested! Or request to join HERE.

Your friend & coach,

Jen Delvaux

Easy Poached Egg Avocado Toast 🥑🍳

I have had quite a few of you inbox me asking about nutrition - both as a cancer patient and the caregiver! Nutrition plays a HUGE role in our lives -- especially when we are in the fight for our/our loved ones life!!!

One of my favorite go-to meals is this!! Packed with protein & deliciousness, this is filling, satisfying, and easy! Enjoy!

Easy Poached Egg Avocado Toast 🥑🍳

2 free-range large eggs
2 slices Ezekiel, sprouted whole wheat, or rye bread, toasted
1/2 ripe avocado
8 cherry tomatoes, cut in halves or quarters
2 Tablespoons toasted pine nuts
1/2 tsp chili flakes, or to taste
1/2 tsp dried oregano, or other fresh chopped herbs of your choice (I love fresh dill on these!)
sea salt and fresh ground black pepper, to your taste

Instructions:
Place two mason jar lid rings (without the center) into a medium pot.
Fill the pot with water just barely above the lids. Add a tiny pinch of sea salt.
Bring water to a rapid boil then turn the heat off.
As the rings are laying flat on the bottom, very gently crack the eggs into each ring.
Turn off the heat, and cover your pot for 4-5 minutes depending on your egg preference.
Set a timer, and immediately remove your eggs.
Meanwhile, divide your avocado equally between the 2 toasts and gently smash it with a fork.
Gently place the poached eggs on top of the avocado, then add cherry tomatoes, pine nuts and season to your liking.

Your friend & coach,

Jen Delvaux

Sleep better with these 9 easy to follow tips...

Did you catch our podcast from last week?? It's all about sleep!!

How often do you wake up feeling completely refreshed? Probably not as often as you would like, right? We’re going to solve that for you today! This episode is all about your sleep hygiene and how to improve it. Let’s get you better sleep so you can wake up feeling better to have better days. We’ve spent a ton of time not only researching this topic but actually trying the things we found in order to make this as effective as possible for you. In short, these 9 tips WILL WORK!

Would love to hear your thoughts!!! https://podcasts.apple.com/us/podcast/how-to-get-better-sleep-every-night/id1436449587?i=1000465926210

P.S. And I can't recommend these B-stress vitamins enough - for stress support, sleeping better, and so much more: https://amzn.to/3a5nNXO

Your friend & coach,

Jen Delvaux

For all your cleaning needs, check out Mrs. Myers - click photo for more details:

Crunchy detox salad

Need a delicious salad idea for your meal prep rotation? Try this one - loaded with veggies, high fiber, and low sugar; perfect for LIVING with cancer! 😋

Ingredients:

2 cups cauliflower

2 cups broccoli

1 cup red cabbage

1 cup carrots

1 1/2 cups fresh parsley

2 celery stalks

1/2 cup almonds

1/2 cup sunflower seeds

1/3 cup raisins (I’ll leave those out)

For the dressing:

3 tbsp olive oil (I️ use avocado oil)

1/2 cup lemon juice

1 tbsp fresh ginger, peeled & grated

1/2 tsp Himalayan salt

Basically chop everything or toss them in a food processor.

What do you think? More recipe ideas, LIVING with cancer tips/advice, or what? Would love to hear your thoughts! :)

Your friend & coach,

Jen Delvaux

Wolfpack - a MUST read!

#IFoundItOnAmazon Thursday's MUST-READ!!!!

In Wolfpack, Abby’s message to women is:

We have never been Little Red Riding Hood. We Are the Wolves. We must wander off the path and blaze a new one: together.

She insists that women must let go of old rules of leadership that neither include or serve them. She’s created a new set of Wolfpack rules to help women unleash their individual power, unite with their Wolfpack, and change the landscape of their lives and world: from the family room to the board room to the White House.

· Make failure your fuel: Transform failure to wisdom and power. · Lead from the bench: Lead from wherever you are. · Champion each other: Claim each woman’s victory as your own. · Demand the effing ball: Don’t ask permission: take what you’ve earned.

In Abby’s vision, we are not Little Red Riding Hoods, staying on the path because we’re told to. We are the wolves, fighting for a better tomorrow for ourselves, our pack, and all the future wolves who will come after us.

Link to purchase: https://amzn.to/37JUjgk

Enjoy!!!!

And don't forget to join my free Personal development & Mindfulness group HERE.

Your friend & coach,

Jen Delvaux

www.jendelvaux.com