Jennifer Hanway

Eat Well. Move Well. Live Well.

Jennifer Hanway is a Holistic Nutritionist, Bio Signature Modulation Practitioner and Certified Personal Trainer, originally from London but now living in Newton Centre and working in Back Bay, Boston.

Self Care Sunday: Dry Skin Brushing for Detoxification

Its been a long time since I had a Self Care Sunday, so I’m making the most of this one! I’m putting myself through my own 14 Day Detox, so my self-care practices today are designed to naturally support detoxification.

Dry Skin Brushing is one of the easiest and most accessible rituals you can complete on a daily basis and supports detoxification in 2 ways: 

  • It exfoliates the top level of the epidermis, removing old skin cells which then enables them to release toxins (the skin and the liver are our two biggest organs of detoxification). This also gives you the bonus of fresh, glowing skin. 
  • It stimulates the lymphatic system, which is one of the main systems responsible for eliminating waste products from our food, the external environment and those built up through our daily metabolic processes. The lymphatic system does not have a pump (in the way the circulatory system does) so it is essential to help it move through the body (exercise is another great way to do this).  

How to Brush

Turn your shower on before you start - the heat will  open the pores whilst you are brushing. 

Take your brush and use long sweeping strokes up towards the heart. Smaller circular motions can be used around the butt and thighs, and use larger clockwise circles around the stomach which will aid  digestion and gut health.

Be sure to brush your armpits as there are a collection of lymph glands here. 

Be very gentle on the delicate skin on the chest. 

After brushing, jump into a hot shower, then switch between hot and cold for a few minutes, which will again stimulate circulation and the lymphatic system, energize you, and give you an amazing glow. 

Post-shower, dry off gently, apply a topical magnesium to the back of your knees and inner elbows, then massage in a toxin-free body lotion or body oil to the rest of your body. 


My life changing 14 Day Guided Detox starts 4/16 and includes 14 days of specifically designed recipes, meal plans and grocery lists (suitable for vegans too), a private FB Group, live videos and Q+As, and support and accountability from me and the group:





My Top Five...Ways to Stay Healthy When Flying

As you are reading this I'm on a plane to London to visit friends and family, and to catch up with some clients and take some exciting meetings! I have a ton of travel coming up in the next 2 months, and whilst I absolutely love the opportunities, and experiencing new places I have to work hard to mitigate the negative health effects.

Here are my top 5 healthy hacks to for flying to ensure you arrive vibrant, energized and ready to enjoy your destination when you jump off the plane:

1) Don't eat the plane food! Well, I pick and chose the bits that I want to eat, but I usually pick up a salad with protein and fat before boarding to keep my blood sugar levels steady, prevent my hunger hormones from spiralling out of control and ensure I am getting a boost of antioxidants and phytochemicals that help offset the oxidizing effects of fight. 

2) Pack easy to carry protein, fat and fibre snacks in your hand luggage - great choices include Epic Bars,  Bulletproof Collagen Bars, Primal Kitchen Bars and Artisana nut and coconut butter sachets.

3) A shaker bottle, plant-based protein sachet and a sachet of collagen powder can be a lifesaver if your travel plans get delayed - just add water for a 20-30g healthy protein boost if there are no other good options, or you eat a lower carb plant-based diet. This is so simple to do - I've even been known to make a protein shake whilst the plane is taking off!

5) Move around - a lot. I always choose an aisle seat so I can walk around and stretch (I gave up caring what the other passengers thought a long time ago) at least once an hour. I always make sure I move around after eating too, as your digestive system needs movement to function properly. When I don't move around after eating I suffer from bloating, cramps and gas - no fun for me or the person sitting next to me!

5) Carry a filter water bottle. This means you can filter your water on the go, whilst waiting at the airport and on the plane. Staying hydrated is key to staying energized whilst travelling and you want to aim for at least 8oz of water per hour on a flight. My fave is made by Brita, and I never leave home without it. 

Join me for my 'How To Stay Healthy When Travelling' on Sunday 3/4 in Boston for more health hacks, habits, tools and strategies for staying energized, vibrant and on track when travelling for business or pleasure. We will cover how to eat clean wherever you are, how to ensure you get your workouts in even on the busiest schedules, adjusting to different time zones as quickly as possible, and how to hack your hotel room for optimum sleep.

To book your ticket head to

The Skinny on Sugar!

Whole 30, Keto, Paleo, Vegan, Weight Watchers - there are numerous different diets and eating plans available to us at the beginning of every year (personally I  believe in an individualized approach to nutrition and this is how I get great results with my clients), but the one aspect they all have in common is to cut down on the sweet stuff!

The average American consumes 32 teaspoons of sugar a day, mostly in the form of soda and processed foods. This amount has risen sharply in the last 25 years, due to mass production and lower cost, modern eating habits and changes in taste (we have become so de-sensitized to sugar that we crave more and sweeter tastes).

Processed foods are the number one reason why our modern-day diets contain so much sugar - 99% of them contain sugar and sweeteners in some form. However, it is not just typically unhealthy processed foods such as candy and chips that contain sugar, so of our health food store favourites such as granola, protein bars and smoothies can often contain high amounts of sugar in the form of agave, honey and coconut nectar. These sweeteners have exactly the same effect on our blood sugar and endocrine system as plain white sugar. 

Quitting sugar is not just a case of willpower - human beings are wired to want to eat sugar. We evolved to crave sweet tastes as this meant high-calorie foods (which when we were hunter-gatherers were essential to our survival), and consuming sugar causes an opiate-like response in the brain, releasing a surge of feel great chemicals dopamine and serotonin. 

Our highly processed modern-day diets also mean we are on a blood sugar roller coaster throughout the day - consuming high carbohydrate foods for an energy boost at breakfast, then less than 2 hours later feeling a rapid drop, which we counter with more high sugar meals and snacks. These rapid blood sugar fluctuations cause us to release cortisol, our stress hormone. What happens when we are stressed? We reach for high sugar comfort foods, setting off the vicious cycle once again. 

All carbohydrates break down into sugars in the body, but it is the simple sugars (such as glucose, fructose and lactose) which are the ones we need to eliminate from our diet. They spike our blood sugar levels and have no nutritional benefits - they are ‘empty calories’. 

Insulin sensitivity (the opposite of which is insulin resistance) is the term used to describe how well someone utilizes food (carbohydrates and sugars) for fuel, as opposed to them storing them as fat. In a healthy person when foods containing carbohydrates are consumed the body releases the hormone insulin to help shuttle the fuel into the cell for use as energy. You can think of insulin as the key that unlocks the cell to let the fuel (glucose) in. 

In someone who is insulin resistant either the insulin response is somewhat delayed, and/or the cell becomes desensitized to the insulin ‘knocking on the door’ to the cell wall (inflammation is also a huge factor in insulin resistance - a topic I will cover in a future post).

Insulin resistance does not just cause us to gain fat, it is also the precursor to most modern chronic disease including Metabolic Syndrome, Type 2 diabetes and Alzheimer’s Disease (now referred to as Type 3 diabetes in the holistic health community). A

Sugar (especially fructose) also has a hugely negative effect on our gut health, promoting the unhealthy bacteria and yeast that cause microbiome imbalance and yeast overgrowth, resulting in compromised digestion and nutrition, bloating and skin issues

Sugar also affects the skin through a process called Advanced Glycation End Products - or the very apt acronym ‘AGE’! Excess glucose in the bloodstream (insulin resistance) can bind to the collagen and elastin in the skin, causing damage and accelerated ageing through a process called glycation. Glycation results in dehydrated and thinning skin that struggles to repair itself, showing up on the face and the body as age spots, dullness, wrinkles, fine lines and accelerated ageing. 

So that’s the bad news! The good news is that it is possible to quit sugar and gain a whole host of health benefits (including improved body composition, more energy, less stress and glowing skin) whilst still enjoying a delicious, nutrient-dense diet. Here are my top ten tips for eliminating sugar in 2018: 

1) Stop drinking soda, fruit juice and fruit juice drinks. Water, herbal teas and green veggies juices are always great options. 

2) Eat less processed foods, including so-called ‘healthy options’. When eating food in packages always read the label, no matter where you purchased it from. 

3) Educate yourself on different names for sugar. Anything ending in an ‘ose’ or an ‘ide’ is a technical name for sugar, and beware natural sweetness such as agave, honey and nectar as these still have a negative effect on health. 

4) Do not replace sugars with calorie-free artificial sweeteners, these prevent you from eliminating your cravings, and make you even hungrier! When the body experiences a sweet taste, it expects a flood of calories to follow. When it doesn’t receive those calories, it will keep searching for them, making you crave even more sweet foods. 

5) Up your intake of protein, fat and fibre - when cutting down on unhealthy foods it is important to replace them with healthier options, and in this case adding in more protein, fat and fibre will also stabilize blood sugar and hunger hormones. 

6) Eat a protein-based breakfast for stable blood sugar and energy throughout the day - my go-to option for busy mornings is a Superfood Smoothie. My favourite recipe is: 

•    1 scoop non-dairy vanilla protein powder (such as cricket, pea, rice or hemp)

•    1 scoop collagen powder

•    2 handfuls of leafy greens such as spinach or kale

•    1/4 avocado

•    1.5 cups almond milk

7) Keep sugar free snacks in your bag, desk drawer and car so you always have great options to hand. Good choices include low GI fruits such as apples and berries, nuts and nut butters and good quality jerky. 

8) Utilize supplements to help with sugar detoxification: L-Glutamine, Chromium, B Vitamins and Magnesium are all wonderful for minimizing cravings and restoring blood sugar and hunger hormone balance. 

9) Limit alcohol consumption - I am a big fan of 'Dry January' as I believe everyone’s system benefits from a break from alcohol, especially after the holidays!  Alcohol spikes blood sugar almost immediately and provides almost no nutritional benefits (there are some antioxidants present in certain red wines, but the negative effect of alcohol always outweighs the positive). If you are drinking avoid the cocktails and sugary mixers, and choose low sugar options such as champagne, red wine or vodka and tonic.

10) Prioritize sleep. When we are low on sleep (and high in stress) our blood sugar levels and hunger hormones become imbalanced, causing us to crave high sugar and high-calorie foods - one sleep study showed that participants who got 4 or fewer hours of sleep at night ate over 300 extra kcals the next day!

Want to learn more about optimizing your nutrition, fitness and wellbeing regimes for great skin? Join me for my 'Beautiful Skin From Within' workshop this Sunday, 2/4 at 10.15am at Boston Public Market. 

I'll be spilling my top tips, tricks and recipes, and what I have learnt from working with one of the best dermatologists in the world (shout out to Dr Russak) next Sunday at my 'Beautiful Skin From Within' workshop.

I'll also be whipping up one of my targeted Skin Soothing Superfood Smoothies for you all, and we will be joined the amazing Health-Ade who will be sampling their gut-loving kombucha!

Q&A Friday: Protein Based Breakfasts for Busy Moms (or Mums)!

I know a protein-based breakfast will help keep my blood sugar and hunger hormones stable throughout the morning, but I’m juggling getting kids to school and getting to work and dont have time for anything complicated. Do you have any suggestions?
— Beccy, London

Becky is actually one of my best friends from back home in the UK, and she is one of the busiest and hardest working women I know! 

The key for Beccy, and anyone who is short on time in the morning is to be prepared! It's super tempting to grab a high carb, low nutrient dense bowl of cereal, piece of toast or a bagel, but it can actually be even quicker (and far better for your health) to grab a protein, veggies and fat based breakfast. Here are three of my favourite options and how to prepare them so you have grab and go options throughout the week.  

Superfood Smoothies

Of course, my favourite go-to breakfast, but they don't have to contain hundreds of ingredients and be Instagram worthy. The key to making them in a hurry is to portion all the ingredients except the milk (non-dairy) into separate ziplock bags and store in the freezer. Each morning you can then pour into your blender (something like a Nutribullet is even better as you can take the cup with you as you run out of the door) with the milk and blend for 30 seconds. 

Freezer Friendly Superfood Smoothie

  • 1 scoop vanilla plant-based or cricket protein
  • 1 scoop collagen powder
  • 1 tablespoon organic flaxseed (whole to prevent oxidization) 
  • 1 handful frozen spinach or kale
  • 1/2 handful frozen berries
  • 1/4 avocado

Place all ingredients in a ziplock bag and store in the freezer. Add 1.5 cups non-dairy milk and blend for 30 seconds 

Go To Work On An Egg! 

Eggs are definitely the unsung heroes of breakfast in a hurry, and my favourite way to make in advance is egg muffins. You can make a big batch Sunday morning, then save the leftovers for the rest of the week. Making them in a silicone muffin pan means they are easy to portion and store and can be kept in the fridge or the freezer. Try and add at least one vegetable to the mixture, and they can be a great way to use up refrigerator odds and ends. Also, don't forget the humble boiled egg - its great to keep some on hand for snacks and to add to salads. Just make sure eggs are always Pasture Raised to keep them gut friendly and full of great fats. 

Here are my favourite Turkey Bacon Wrapped Eggs Muffins

  • 8 eggs
  • 8 slices turkey bacon
  • 1 cup chopped spinach (fresh or frozen)
  • 1/4 teaspoon Himalayan Salt
  • 1/4 teaspoon cracked black pepper

Preheat oven to 350F.
Crack eggs into a bowl, then whisk until fluffy.
Add the spinach, salt and pepper.
Line the edge of the muffin spaces with a slice of turkey bacon. Pour egg mixture into bacon lined muffin spaces.
Bake for 20-­25 minutes, or until golden brown and firm to the touch.

Pour and Go

My last option is the easiest and quickest! Just Grab a non-cows dairy yoghurt such as sheep, goats, or coconut, up the protein content with a scoop of collagen powder, and top with nuts, seeds, and some fresh berries or chopped apple. You can always throw this into a mason jar to eat on the run too! 

What are your favourite grab and go protein based breakfast? Please share - I am always looking for new suggestions! 

There are still a few tickets left for my 'Beautiful Skin From Within' Workshop on Sunday 2/4 at Boston Public Market and yes, there will be smoothies! To snag your ticket head to:


Flaxseed and Psyllium Bread

So many of you have been asking for the recipe for Flaxseed and Psyllium Bread that I posted on my IG stories, so here it is!⠀

This bread is super easy to make, & its one of my favourite snacks served warm smothered in tahini, nut butter or ghee - making it the perfect keto friendly beauty food.⠀

I love baking with flaxseed as they pack a powerful nutrient punch - they are a great source of lignans, a phytochemical that helps detoxify estrogens in the body, & they are a great plant-based source of anti-inflammatory, collagen boosting Alpha Linolenic Acid (ALA), which converts to EPA in the body.⠀

It is important to buy whole, organic flaxseed and then grind at home when you need it (I just throw mine in the Nutribullet), as this prevents harmful oxidation & ensures you receive the full nutritional benefits. It also tastes so much better.⠀

Psyllium husk is a great source of low carb fibre, & acts a sponge in the digestive system, helping to absorb toxins & move them out of the body. With this in mind, you should always drink a ton of water when eating psyllium to help the process!⠀

Flaxseed and Psyllium Bread⠀

*1 cup freshly ground flaxseed⠀
*1 cup psyllium husk ⠀
*3 pasture raised eggs⠀
*1/2 cup coconut oil⠀
*1/3 cup warm water⠀
*1 teaspoon aluminium free baking powder⠀
*pinch Himalayan salt⠀

Preheat oven to 385 degrees. ⠀
Place dry ingredients in a bowl and mix thoroughly⠀
Melt the coconut oil, then blend together with the eggs and warm water for around 30 seconds, or until frothy. ⠀
Stir this gently into the dry mixture, aiming to keep as much air in as possible. ⠀
Pour into a silicone loaf pan and bake for 20 minutes⠀
At the 20 minute mark remove from the loaf pan and place back in the oven for another 10 minutes, or until the bread is firm to the touch on the sides & bottom of the loaf.⠀

As this bread is so 'clean' it will not keep for very long, so I suggest keeping it in the refrigerator or placing half in the freezer for later use.⠀

If you want to know more about how to optimize your Nutrition and Wellbeing regime for glowing skin join me at my 'Beautiful Skin From Within' workshop on 2/4 in Boston:⠀

Q&A Friday: Collagen for Vegans?

Olivia asks: 

My question for you was in reference to collagen powders. I've looked into them briefly but it doesn't seem like vegan options are easy to come by. Are you aware of any companies making vegan collagen, or what I should be using as an alternative? Especially following your recipes, I'm wondering if an extra scoop of protein powder is sufficient or is collagen is altogether different? 

Such a great question Olivia!

Let's start by qualifying what collagen powder is made from - collagen is actually the most abundant protein in the body, and is found throughout all connective tissues in humans and animals. Collagen protein is typically made from the connective tissues of cows, therefore making it totally unsuitable for vegans! Vital Proteins does make a Marine Collagen made from fish scales for those of you who follow a pescatarian diet.

However, all is not lost for those of you wanting the gut healing and skin beautifying benefits of collagen whilst following a vegan diet. Collagen is considered a 'complete' protein as it contains all nine essential amino acids, but we have to remember that all types of protein (plant and animal) break down into amino acids in the body. So as long as vegans are having a variety of plant-based proteins in their diet, they will be ensuring they get all the building blocks to manufacture collagen within the body. 

Plant-based protein powders (pea, hemp, rice) can help vegans up their protein intake, especially if they find their diet on the lower side, or if they are doing a lot of exercise. Vegan diets can typically be pretty carbohydrate heavy, so my tip here would be to increase the amount of plant protein you are consuming, eat more low carb vegetables such as leafy greens (yes, even vegans can eat more veggies), and be aware of the amount of 'deliberate carbs' (carbs you add to a meal) they are consuming. 

Vegans and non-vegans alike can also up their intake of foods that help promote natural collagen production in the body such as avocados, walnuts, flaxseed and strawberries - all super delicious options!

My Collagen Crusader Smoothie is designed to promote natural collagen production in the body and is packed with gut and skin loving protein and great fats! 

Collagen Crusader Smoothie

  • 1 scoop vanilla plant-based protein powder
  • 1 tablespoon walnut butter 
  • 1 teaspoon flaxseed
  • ¼ ripe avocado
  • ½ cup strawberries (keep the tops on)
  • 1.5 cups hemp seed milk 

Blend until smooth.

Want to know more about the best foods for natural beauty? Join me on 2/4 for my 'Beautiful Skin from Within Workshop' at Boston Public Market - with Beauty-Boosting Superfood Smoothies and swag bags for all! 

'Beautiful Skin From Within' Workshop

Cauliflower Keto Bread

As much as I love one of my Superfood Smoothies for breakfast, I'm a Wellness Girl and need my Avocado Toast fix at least once a week!

I'm finding a high fat, Ketogenic diet is working really well for me right now, so I had to find an alternative to my usual brown rice bread.

This Cauliflower Keto Bread is a super nutritious and very low carb option and is so easy to make. I love my silicone loaf pan, and this could be made into muffins also, and freezes really well. Its delicious on its own, with grass-fed butter, nut butter, coconut butter (ie all the butter), and of course as the base for Avocado Toast...

  • 2 cups organic cauliflower florets (fresh or frozen)
  • 1.5 cups ground flaxseed (buy whole seed and grind at home to prevent oxidation)
  • 2 pasture raised eggs 
  • 1/2 cup coconut oil 
  • 1/4 cup warm water
  • 1 teaspoon aluminium free baking powder
  • 1 pinch Himalayan salt 

Preheat oven to 385 degrees. 

Steam cauliflower until soft, drain, and squeeze as much water out as possible. Place in a food processor and pulse for 30 seconds. 

Melt the coconut oil and leave to cool. 

Place the cauliflower, flaxseed, baking powder and Himalayan salt in a large mixing bowl and stir together. 

Place the eggs, water and melted coconut oil in a blender for 15 seconds, or until frothy. Stir this gently into the cauliflower mixture, ensuring you keep the air bubbles in. 

Pour into a silicone loaf pan, and bake for 30 minutes in the oven. After 30 minutes remove from the loaf pan, and place back in the oven for another 10 minutes, or until the loaf is firm. 

Q&A Friday: How Do I Banish Belly Fat?

‘Dear Jenny - the one area I’m really struggling with is losing belly fat. I’ve lost a bunch of weight, and although I’ve absolutely lost some in that area, it seems like it will always be a problem area. I do tons of sit-ups, try to get enough protein, etc. Can you help?’
— Maryann, Boston

Hi Maryann, firstly congratulations on your weight loss! 

Fat around the midsection is one of the last places we lose from, especially in women, but it is possible with the following holistic strategies:

Gut Health: quite often I see clients complaining about belly fat, when (at least in part) they are actually suffering from bloating/constipation.  Drinking a ton of water, eating fibrous greens and taking a good quality probiotic will always help. 

Ensure at least 12 hours 'fast' between finishing your evening meal and starting breakfast to give your body time to digest and absorb, and for your digestive system to 'wake up' in the morning. For example, if you finish dinner at 7pm on a Monday, then don't start breakfast until 7am on a Tuesday. 

Nutrition: low carb is the way to go, and if possible I would try 2 weeks of great proteins (fish, chicken, grass-fed ground beef, pasture raised eggs) unlimited green veggies (kale, spinach, chard, etc), some great fats (coconut oil, avocado, ghee) and just 50g of extra carbs from berries of starchy vegetables. 

Training: quit the sit-ups! Ensure you are strength training in the gym at least 3 times a week, and ensure you are utilizing the big three: squats, deadlifts and pull-ups (these are all scaleable depending on your training experience). These will work your core more than any 'ab' exercise and optimize EPOC (Excess Post-Exercise Oxygen Consumption) - which means you burn more calories post workout. 

Finish (or start) your training with core stabilization work such as Dead Bugs and Palof Presses, and I still love the Curl from barre workouts for core strength.

Click here to learn how to Dead Bug:

Sprints have been clinically proven to reduce body fat as they release the hormones involved in fat burning, and mobilize fat stores from the abdominal region. A 2008 study that found that overweight, sedentary women who did 20 minutes of stationary cycle sprints 3 days a week lost an average 2.5 kg of fat, of which a significant portion was from the abdominal region. 

The protocol used in the study: was 8 seconds of sprinting (all out) followed by 12 seconds of active rest (continue pedalling) repeated for a total of 20 minutes. Try this twice a week for best results. 

Stress and Sleep: reducing stress and improving sleep is probably the most under-utilized tool in reducing belly fat. When we are stressed the body releases Cortisol, which (amongst other negative effects) leads us to hold on to and even lay down fat stores, especially around the belly. When we are under stress the body kicks into 'fight or flight' mode and acts as if under attack. It will hold on to excess body fat in case of periods of famine, especially around the midsection. 

Ensure you are taking steps to manage your stress throughout the day (breathing exercises, walking in daylight, meditation, implementing an early caffeine curfew), and prioritize great sleep (7-9 hours without waking) every night. 

Wellbeing: one of the reasons women store fat around the belly area can be excess estrogen in the body. Ensure you are not are not exposing yourself to toxic xenoestrogens (chemical compounds that mimic estrogen in the body), by not eating and drinking out of plastic, and using clean personal care products. Ensure efficient estrogen detoxification by eating a ton of fibrous veggies and up your water intake. 

To learn more about Strength Training for Fat Loss join me for my 'Sweat and Superfoods' Small Group Training Class this Sunday 2/18 in Newton Centre - to snag your spot click here:





How I Keep A Morning Routine With My Varied Daily Schedule

Full transparency- I used to really struggle with creating a morning routine for myself. Due to the nature of my career I have a variety of different 'mornings': from having to be up bright and early to travel to see my clients, days when I work from home and have more flexibility in my schedule, super busy starts to the day when speaking or facilitating workshops, or a new addition to my schedule, which is travelling to NYC once or twice a month.

Because my days look different throughout the week I thought there would be no way I could implement a morning routine, even though I thoroughly understood the importance of setting your physical and mental tone for the day.

However, whilst working as Head of Nutrition and Wellbeing at a boutique health retreat in Switzerland this year I found myself to have the same (demanding) schedule every day, which gave me a chance to develop a morning routine, the parts of which I now mould to fit my schedule for each day. Whilst working on retreat this morning time also became my saviour - it was the 1 hour in which I had to myself before working on my own business for another hour, then committing myself fully to the guest's needs from 7am until bedtime. 

Naturally, I wake between 5 and 5.30am every morning, and I think this is partly my Lion chronotype (see Dr Michael Breus's fascinating 'The Power of When' for more information on maximizing health and productivity for your chronotype) and years of teaching early morning barre classes at the studio in London! This early rising means I have time for the following, even if I have an early start with clients or am travelling, and it is my favourite time of day. 

When I do wake up I am super switched on and found that if I laid in bed and did nothing my mind would start to wander to unhelpful or negative thoughts, so I read a least 1 or 2 chapters of a professional or spiritual book to help me start my day with a positive mindset. Recent favourites have included 'Daring Greatly' by Brene Brown, 'You are a Bad Ass' by Jen Sincero, 'The Slight Edge' by Jeff Olson, and I am currently reading 'Tribe of Mentor's by Tim Ferriss. Earlier this year I reluctantly bought a Kindle (reluctantly as I love the feeling and weight of real books in my hand), but now it is one of my greatest loves as it has enabled me to read so much more (I usually have 3 books on the go at one time - one for self-development, one for work and one novel), it means I can read in bed early in the morning without putting the lights on and waking Husband Hanway, and is so easy to travel with.

Whilst reading, I drink a strong black coffee. Coffee can be controversial as a health food, and as such, I have really done my research on whether this is a good way for me to start my day. Coffee can have a  negative effect on health if it is not organic (it is one of the most pesticide sprayed crops in the world), due to its caffeine content (caffeine raises our stress hormone Cortisol) and can be highly acidic.

However, it is also one of the highest sources of antioxidants in the world, and makes me feel amazing when I drink it! So I recently had my cortisol and thyroid levels checked by my doctor which were all in the 'thriving' range so I gave myself the green light to enjoy my favourite morning ritual. I drink a low acid, organic coffee called Puroast, my first cup black, then the second cup currently 'Fat Coffee', made with Brain Octane Oil and Fourth and Heart Grass Fed Ghee.  If I am travelling I switch to Four Sigmatic's Lions Mane and Chaga Mushroom Coffee packets that just need hot water (because I love myself too much to drink plane, train or hotel room coffee)! 

I then fill in that morning's entry in my 'Five Minute Journal'. This has been a game changer for me, it is so quick and easy to do that I have no reason not to complete it, and now my brain is conditioned to find things to be grateful for from the minute I wake up. If I am travelling I use the Gratitude app on my phone, which I love as you can also add pictures of the things you are grateful! 

Then I refer to my daily planner to check my schedule and tasks for that day. If I am at home I use a 90-day Daily Action Planner from Savor the Success (I've tried a ton of daily planners, and this works best for me), or if I am travelling I transfer my schedule and ideas to Evernote. I do not check my schedule or my email/SM before the steps above, which takes so much discipline for me! 

Lastly, I take 1000 mg of Liposomal Vitamin C, which I discovered when recovering from major dental surgery last year. Not only is it wonderful for immune health but it also boosts collagen production, making it wonderful for tissue growth and repair ( I am passionate about creating great skin from within). It is much more easily digested and bio available than a capsule or a powder, and as such it needs to be taken on an empty stomach, followed by 15 mins of not eating. 

The last three of my non-negotiable health habits depend on my schedule for the day: 

Breakfast - I always leave at least 12 hours (ideally more) between my last meal of the day and breakfast the following morning. This means if I finish eating at 6 pm, I do not have any food until at least 6 am the next morning. This is a very gentle way of getting the benefits of intermittent fasting, and I find that it is really beneficial for my digestive system. Usually, I break my fast with a 'fat' coffee (see above)' and then have a Superfood Smoothie a couple of hours later. 

Meditation - a daily meditation practice is still, well a practice for me, but meditating in the morning does not work for me, as I am super switched on, and want to maximize that cognitive function. Meditating for 10-20 minutes as I close out my work day (usually around 5 pm) is the best fit for me so far, but again can change depending on my schedule. I'll use either the Headspace or Gaiam Yoga Studio apps or The Chopra Centre Guided Meditations (I first discovered these whilst travelling in South America eight years ago, and they still take me back to meditation on a mountain in Peru)! 

Working Out - this is the hardest element for me to stay consistent with. I have had to do away with my idea of a perfect workout regime, in favour of just getting it done (BTW, done is always better than perfect). If I am working from home then I'll hit up a 20 or 30 minute HIIT workout on our spin bike using the Peloton App (which you can still use, even if you don't have a Peloton bike), if I am seeing training clients at the gym I'll fit in my strength training workout around them, and if in Boston or New York I love to take a studio class. 

These daily practices have helped me so much in regards to my health and productivity, and as a lover of routine centre and ground me even if every day in a week looks different. I'd love for you to share your morning routines and habits below! 




Superfood Smoothie: Blueberry, Coconut and Cauliflower Smoothie Bowl

Merry and Bright!

It's a White Christmas here today, and I'm channelling the season with this delicious Blueberry, Coconut and Cauliflower Smoothie Bowl!

Even on holidays and special occasions I try to start the day with a #SuperfoodSmoothie - it means that I am getting a blood sugar and hunger hormone stabilizing blend of protein, fibre and fats, meaning I am less likely to overeat throughout the day and ensures I reach my PRIME Principle of 8-9 servings of veggies and fruits a day.

Keeping my healthy habits over the holidays never feels like deprivation to me - in fact when I feel light and energized I enjoy myself even more, and means I can be present for my family and friends at this special time of the year. That's not to say I don't indulge, but my focus is always on quality, not quantity (I'm especially looking forward to roast beef, organic red wine and dark chocolate later), and my non-food related habits (exercise, meditation, journaling) are the same, every single day!

Blueberry, Coconut and Cauliflower Smoothie

  • 2 Scoops Vital Proteins Collagen Powder or 1/4 cup Navitas Organics Hemp Seeds (for my vegans)
  • 1 tablespoon Artisana Organics Coconut Buttler
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen cauliflower rice
  • 1.5 cups coconut milk

Blend until smooth, then sprinkle on festive toppings!

If you like this recipe then you will love my Bone Broth Cacao Superfood Smoothie!