Well Labs brings vitamins with a conscious

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Business Spotlight!!! 

Name: Well Labs

Website: mywelllabs.com

How did you start? 3 crazy girls wanted to give everyone, EVERYONE access to easy and practical nutrition information. Well Labs started in Cedar Rapids, IA, but delivers nutrition and health all over the U.S.

Tell us a little bit about yourself? Your home life?: We are 3 busy ladies: Chiropractors, nutritionists, business owners, moms, sisters, professors, wives, etc. We have a lot going on and we have realistic health, not idealistic health in mind.

What is your main focus in health?: Nutrition, and convenience!

What is your basic routine? : We all three have different lives, and 3 different routines!

Do you participate in charities or nonprofit help?: "Get health. Give back." is our motto. We donate part of our profits to making lifestyle medicine and preventative health accessible to kids that can't otherwise afford it.

What are your goals or intentions?: To make nutrition high quality easy, practical, and accessible.

What advice would you give to someone looking into wellness?: Do what's right for your body. Not everyone is the same!

How can we help support you?: Visit mywelllabs.com, read our blog, check out our mission and our shop.

Big THANK YOU to Well Labs for taking the time to fill us in on their offerings and to get to know them! In my life I have started utilizing their vitamins and love that a portion of it goes to kids in need of their vitties! 

Make sure to take advantage of their December special! These are 3 stellar women I have the privilege of knowing, let's show them our support! 


If you haven't joined my Journey to Wellness then jump on board! Click LIKE or FOLLOW!

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Push-up challenge video!

Do you have a video of you doing something awesome? 10 push-ups might not be a record but it's a fun start to get people involved!  

Tag me in your videos or photos and we will give you a shout out! Team work!

#honestliving #jackiefetter #pushupchallenge #cedarrapids #iowa 

 

 

Olive you!

In my house we have either a plethora of food (yes I cook constantly) or snack heaven. Rob tends to remember better than I that a big bowl of olives is delicious!

What is so deliciously amazing about olives? Read these top 10 benefits!

This is a variety we purchased at Fresh Market by selecting from multiple options. There's even garlic and red pepper in it! (Some cheese but that's not up our alley.)

This is a variety we purchased at Fresh Market by selecting from multiple options. There's even garlic and red pepper in it! (Some cheese but that's not up our alley.)

1. Cardiovascular Benefits

When free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it’s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol. When diets low in monounsaturated fat are altered to increase the monounsaturated fat content (without becoming too high in total fat), research study participants typically experience a decrease in their blood cholesterol, LDL cholesterol, and LDL:HDL ratio. All of these changes lower our risk of heart disease.

Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives–once absorbed up into the body and transported to our cells–can change signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.

2. Weight Loss

It appears that monounsaturated fats, the kind found in olives, when replacing saturated fats, may encourage weight loss. Olive oil consumption has been shown to breakdown fats inside fat cells, get rid of belly fat and reduce insulin insensitivity.

People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full.

The aroma extracts from olive oil can leave us feeling fuller, cutting our calorie intake by almost 200 a day, they said.

3. Cancer Prevention

The antioxidant and anti-inflammatory properties of olives make them a natural for protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer. If our cells get overwhelmed by oxidative stress (damage to cell structure and cell function by overly reactive oxygen-containing molecules) and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, olives can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation.

Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell’s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.

4. Less Pain

Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients which can act as a natural Ibuprofen. Their oils contain oleocanthal, a substance with anti-inflammatory agents. Similar to classical NSAIDs, they are a type of non-selective inhibitor of cyclooxygenase (COX). 50g (more than three and a half tablespoons) of a typical virgin olive oil per day contains an amount of oleocanthal with similar anti-inflammatory effect as 1/10 of the adult ibuprofen dose.

5. Skin and Hair Health

Black olives are rich in fatty acids and antioxidants that nourish, hydrate and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature aging. You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing.

6. Less Allergies

New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. Olive extracts have now been shown to function as anti-histamines at a cellular level. By blocking special histamine receptors (called H1 receptors), unique components in olive extracts may help to lessen a cell’s histamine response. Because histamine is a molecule that can get overproduced in allergy-related conditions and can be a key player in the inflammatory process, it’s likely that the anti-inflammatory benefits we get from olives involve this anti-histamine pathway. It’s also possible that olives may have a special role to play as part of an overall anti-allergenic diet. Your circulation will improve and you’ll be able to breath easier with olive consumption. They can increase blood flow and help lessen the effects of illnesses such as asthma through its anti-inflammatory properties.

7. Digestive Tract Health

Frequent consumption of both vitamin E and the monounsaturated fats in black olives is associated with lower rates of colon cancer. These nutrients help prevent colon cancer by neutralizing free radicals. Olive oil’s protective function also has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs, thereby lowering the incidence of gallstone formation. A cup of black olives also contains 17% of the daily allowance of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.

8. Good Source of Iron

Olives, especially black are very high in iron. The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. If we suffer from a lack of iron, our tissues don’t get enough oxygen, and we may feel cold or weak. Iron also plays a vital role in the production of energy. It is a necessary part of a number of enzymes, including iron catalase, iron peroxidase, and the cytochrome enzymes. It also helps produce carnitine, a nonessential amino acid important for the utilization of fat. To top it all off, the proper function of the immune system is dependent on sufficient iron.

9. Eye Health

One cup of olives contains ten percent of the daily recommended allowance of vitamin A which, when converted into the retinal form, is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision. Furthermore, Vitamin A is believed effective against cataracts, macular degeneration, glaucoma and other age-related ocular diseases.

10. Increases Blood Levels of Glutathione

Olives have shown the ability to increase blood levels of glutathione (one of the body’s premier antioxidant nutrients). Consumption of olive pulp is associated with significantly increased glutathione levels in the blood and improvement in antioxidant capacity.



*from undergroundhealth

31:31 A new challenge 31 days after turning 31. 31 days of no drinking!

31 days of zero alcohol the day after I turned 31

My birthday is July 28th, this year it fell on a Tuesday. Also this year when I turned 31 I thought about things I've tried, things my clients try and things that would do a body good. After a couple months of events and summer grilling out I came to rest on this. NOT A DROP OF ALCOHOL FOR 31 DAYS. It wasn't easy, and not because I drink a lot, but because so many activities seem to include alcohol and it is nice to enjoy a spiced bloody mary on a hot day while gardening or reading a book. At first I wondered what I would do on day 31. You'll see how it the past 31 days have transpired. 

Here's what happened. 

New office furniture! This was on the first day. I was feeling great, not paying attention to it to much and really didn't notice anything yet. Office is in Back in Line Chiropractic and Wellness at 102 A Ave Hiawatha, IA 52404, also coach via phone and online. 

This is the day I found I was being awarded the "What's Your 50?" The second is the day I got my award. I was nominated by the Cedar Rapids Blue Zones Project. This award goes out to 50 people in the whole state of Iowa once a year. Taken from the website, "Through the “What’s Your 50?” campaign, we encourage Iowans to participate in volunteer and service activities at least 50 hours per year.  Research has shown that an annual contribution of 50 hours tends to be a tipping point for maximizing impact; both to the individual who volunteers and the benefactor of their service.  Imagine the difference we can make by working together to meet some of our communities’ toughest challenges"

There was a lot of gym, Rierson Fitness and yoga time. Along with a wedding on the 4th day! Rob's friends got married in the most beautiful barn and we enjoyed friends and conversation all evening. I had approximately 4-5 bottles of water. By this point I was feeling the "pressure" to drink, not in an aggressive way but each person that saw me empty-handed offered to get me a wine or a beer. I did fine and made it through with about 20 trips to the bathroom. 

The next morning I was able to wake up, exercise and enjoy a good book. So often the weekends are packed but with so many activities to do it was wonderful to feel fully refreshed. This book was gift from Rob on my birthday as a recommendation from my friend, Anne Erps, out in DC. It is by Sheryl Sandberg and discussing women leaning in to adverse situations to learn, grow and excell. "Lean In" The weekend was wonderful. 

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It was now into the Tuesday, one week down on 31 days. It was ok, I really hadn't noticed a lot of things that were different. Except for the fact that I was completely refreshed and not an ounce of groggy or tired. I started to think, wow, so I am responsible for how I feel....

Here comes the first Wednesday of the month. This always brings Impact CR Siren Wednesday, which was at the Cedar Rapids Museum of Art. They always have lovely appetizers, wine and beer. Impact CR's mission is, "The concept is simple - provide our members the opportunity to connect, have a voice and make a difference in their community. " After this event I noticed I snacked a bit more when I did not have wine. Interesting. 

The second weekend of 31:31 no alcohol!!! This was a great weekend for gardening, cleaning my basement, which was overdue after all of Dad's things being down there and Robert's brother, Daniel, living down there. There was a moment when I wanted to make a small bloody mary and go garden....just to remember I can't! Ack! The gardening was just as beautiful and fun as usual. This free time also gave me the opportunity to get up to speed on all my essentials for the week and assess what I needed. Charka, Rob and I had some special family time at the Cheyenne Dog Park then I curled up for a read out back. "An A-Z Guide to Food Additives

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NeoCell had sent me their Collagen Sport Ultimate Recover Complex to review. I had plenty of time to post this up on my Honestly Yours Blog and actually now offer it in my online store. I give it an A+ and also recommend the protein powder at the Back in Line office! To get this much done in one week was amazing. I was 13 days in. I surely felt amazing, there had been a fair amount of events that I couldn't partake in the alcohol but the pros were outweighing the cons. 

POWER MONDAY! We kicked this off by our maiden voyage using our Champion juicer. We LOVE it and it works so smoothly with all the produce and has fast and easy clean up. I was thinking how nice it would be to have a dinner and a drink with my mom for her birthday on the weekend....then I remembered 31:31!!!! ACK! I was going to miss my moms birthday beverage in trade for a root beer. Then I realized, my commitment and life begins NOW. Let's see how far I can take this 31 day challenge. What can I do with this?! 

It had been a full week of clients, meetings, Shero planning and family. But I had realized it was really about me. Taking care of me, challenging myself and staying committed. The 14th Dr CJ Kleene DC from Back in Line and I put on a Meal Planning Workshop. It was amazing, everyone went home with vegetables lasagna and the kids enjoyed it too

It was after that that I realized I had a social gathering for the networking group I am in, Corridor Business Builders in TWO days! At a golf course. In the evening. AND my mom's birthday was that Saturday! Oh dear. 

"CBB is a unique networking group dedicated to relationship building, networking, and community service. Several goals of CBB include growing and building lasting relationships among members, encouraging personal business development and growth in a variety of ways such as referral business, financial success, and personal and professional development."

About this time I saw a friend post about this savory looking bloody mary and it about did me in.

The weekend flew by. At the golf outing I drank my fair share of water, had a few extra appetizers, cheers-ed my mom with a root beer and had to part ways for late night socializing but I had made it through. It wasn't incredibly hard per say, but it is so common place to have a libation with an event, meal or celebration. The occurrences were adding up. 

The 21st was Iowa Valley Food Co-op day. It was amazing! I had unexpected weight loss, hours of increased productivity, more fun and feeling good! However....I was beginning to crave that familiar salty bloody mary that I liked to kick back and enjoy while reading or out with friends. 

BUT I had announced that I was going to Costa Rica in February to the Wanderlust Teacher Training! THANK YOU! To all the Honest Living friends and clients for this opportunity!! 

"We are a direct-to-consumer cooperative of producer and consumer members in the Cedar Rapids/Iowa City area. IVFC is a web-based cooperative where consumers can order products directly from area farmers and other local businesses. IVFC acts as a facilitator, providing a marketplace for all types of local producers, processing orders and payments, and facilitating delivery to consumer members." From the IVFC website. 

At 26 days in we ran the Run For Shelter 5k for the Willis Dady Emergency Shelter. It started to downpour so I ducked for cover while Rob blasted through the second half. 

August 23rd I was feeling that I could take on the world and had motivation from the morning run.  Rob and I decided with Rob to climb the Praying Monk in Arizona January 2015! 

After spending more and more time outside and in the garden I could see just how this sabbatical was improving my health and my outlook on the day. I've always enjoyed the quiet and peaceful life but lately it has felt better and better. After dad passed there was a chaos to life. And now it is coming back into focus very clear and very calm.  

By this point I had become common place to forgo or not even miss joining others for a libation. I had filled my time with personal development and activities. Yoga everyday, lots of water, plenty of rest and getting everything done each day that needed attention. With a clear head too I might add!

Aug 27 yoga.jpg

The final visit to Camp Wapsie August 28th for The Shero Experience! I could NOT have pulled this off if I had been groggy, hungover or tired. This was a real example of a benefit the 31 day Challenge gave me!  

Finally it was August 30th. I could have a bloody mary....but did I? No sir. Rob and I got up early and headed to Pictured Rock in Iowa with a friend for some rock climbing!!!! A huge benefit of no drinks!!! 

So what did I learn on this 31 day challenge? 

I learned that there are temptations and opportunities EVERYWHERE to have an adult beverage. I learned that most people would like a person to join in and have a drink. I learned that many events serve alcohol, but most of the activities I like to do are best done stone sober. I learned that I feel great everyday and get a lot done this way. 

Most importantly I learned that it's OK to say, "No Thank You." It's September 8th and I still haven't had a drop. The funny thing is it's going further and further from my mind as an option. 

Will I have a drink again someday? Yes. This challenge was a way to see if I could dedicate myself to something that seems so common. It wasn't that I think everyone should refrain from alcohol, it was a test of will power. And I did great! 

What is the next 31 day challenge? 

I am going to set my next challenge as starting today September 8th to October 9th to be 

Yoga Every Single Day!!! 

Follow my challenges on Instagram and Facebook and send me challenge ideas!

Post pictures of your own!

#honestliving #31daychallenge #jackiefetter

"A nice person is a 'yes' person, whereas a good person is a person who accepts their responsibility in things and moves forward and tries to constantly evolve and isn't afraid to say no or challenge someone or be honest or truthful."Miranda Kerr

Quick Quiche Recipe! DF and Veg

I LOVE quiche for the simple fact that I can cook two, eat one that week then freeze the other. And that means NO cooking in the morning. Woohoo!!

This incredibly easy recipe can be altered to your preference of ingredients. Personally I just choose the vegetables that need used up first!

QUICK QUICHE

6 eggs, I get mine from Iowa Valley Food Coop

1 TBS Olive Oil

1/2 cup Onion or Veg of choice

1 Red Bell Pepper or Veg of choice

3/4 cup Unsweetened Almond Milk or Coconut Milk, dairy is best left on the shelf ;)

1/2 tsp Baking Powder

3 TBS Almond or Coconut Flour

1/2 tsp Himilayan Salt

1/2 tsp Paprika or preferred herbs or spices

1/2 tsp Dried Thyme or preferred herbs or spices

1/4 tsp Cayenne Pepper or preferred herbs or spices

1/8 tsp Black Pepper

In this recipe I selected celery, onion, red bell pepper with thyme, paprika and cayenne pepper. 

In this recipe I selected celery, onion, red bell pepper with thyme, paprika and cayenne pepper. 

This is a variety I made with beets, carrot and onion with curry and coriander. 

This is a variety I made with beets, carrot and onion with curry and coriander. 

1 - Preheat oven to 350 degrees.

2- Mix eggs with whisk. Add in spices and powders. 

3- Chop all veg then place in the bottom a greased glass or metal pie pan. I used real butter for this. Olive oil works great too. 

4- Pour eggs over and then bake for 30 to 45 minutes. This might actually take longer the more water dense vegetables you selected. 

5- Use a tooth pick to puncture to the center to check for moistness. 

ENJOY!!! 

Celery, red bell pepper and onion. 

Celery, red bell pepper and onion. 

Beets, carrot and onion. 

Beets, carrot and onion. 



Inflammation Connection Workshop 7/23

Join CarePro Advance Health pharmacist Lucinda Harms for an educational series about how choosing
the right supplements can affect your health. 

Your nutritional choices can affect the amount of inflammation in your body. Lucinda Harms, RPh, will discuss choices that can help decrease inflammation.

Health coach Jackie Fetter of Honest Living will present a demonstration featuring foods that fight inflammation and taste great. 

SESSION WILL BE HELD AT:

CarePro Advance Health
402 10th St. SE, Suite 100, Cedar Rapids 319.247.7200

ATTEND THIS SESSION FOR JUST $15, PAYABLE ON THE EVENING OF THE SESSION.

Almond Lemon Chia Pudding - Keep on hand for snacks!

By popular request!

Vanilla Almond Chia Seed Pudding

2 cups unsweetened hemp seed milk or almond milk or coconut milk

1/2 cup chia seeds

 1/2 tsp vanilla or almond or lemon extract, I use Frontier Herbs 

1-2 TBS pure maple syrup, raw honey or agave. I get my ingredients from the Egg Basket at NewBo. 

1- Blend chia seeds into a powder in Vitamix or Magic Bullet (or other blender if need be, I’m not as familiar with other brands being able to powder seeds and herbs). Pour into bowl with lid, add in the rest of the ingredients and stir well. Do so quickly because it will firm up fast. 

2- Chill this in the fridge for at least an hour. 

3- It is good for up to 5 days. 

Enjoy!!! Try different flavor combinations like lemon extract, berries on top, cocoa powder etc!

Top 10 Chia Seed Benefits by Jackie Fetter

1- Natural treatment for type-2 diabetes by slowing down digestion

2- Adds more fiber to the diet, about 1/3 DV in 1 ounce

3- Packed with Omega-3’s

4- Stronger teeth and bones, full of calcium!

5- 30% DV of Manganese, helpful for bones and assimilating essential nutrients

6- Plenty of Phosphorus to synthesize protein for cell and tissue growth and repair

7- These little guys have TONS of protein

8- Stabilizes blood sugar

9-Regulates appetite, sleep and improves mood with it’s Tryptophan 

10- Helps your ticker by improving blood pressure in diabetics and may also increase

healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. 

What does it mean to be an Iowan?

This is a great clip by We Create Here. They asked folks at the first Downtown Farmers Market this question. What is your response? 

"We Create Here is an initiative by The Gazette Company

Our mission is to provide accessible narratives to foster engagement. We are initially focusing on the regional economy, diversity and new ventures.

Proudly located in Iowa's Creative Corridor.

"With the flood of digital information now available, we need to create new ways to provide context, facilitate understanding and foster connection,"

Chuck Peters, President and CEO of The Gazette Company." taken from their website

 

Click here for the video and my response. 

Click here for the We Create Here website, and here for their Facebook page.