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.

6 Steps to Optimize Your Gut Health to Prevent Colds and Flu This Winter

I'm pretty sure 'Cold and Flu Season' was a term coined by pharmaceutical companies who were trying to sell more product! I hate walking past a CVS or Walgreens and seeing the fluorescent warning signs in the window yelling at us to stock up before we have even gotten ill. Way to put it out into the universe! 

But seriously it is not inevitable that you will get sick at the turn of the season. We get ill if our immune system does not function as well as it should do, not because we are turning a page on a calendar. 

But Why Do So Many People Get Sick at This Time of Year? 

Personally, I think how we schedule our year plays a huge role in why we get sick in the Fall and the Winter (especially in Boston). We spend our summers staying up late, grilling out, drinking rose and prioritizing fun, but the minute the day ends on Labor Day we are hard at work at our jobs, at school, or both (believe me, I am feeling that pain right now), not paying our health and wellness the attention it needs because we are so busy, only surfacing at Thanksgiving to enjoy the start of the holiday season...

Recent research shows that the influenza virus does thrive better in a colder, more stable environment such as the fall and the winter, but this is only a tiny part of the puzzle. I believe that if post-summer, we can implement some holistic health habits that result in a robust and thriving immune system we can phase out Cold and Flu Season altogether! 

The Effect of Gut Health on the Immune System

As you probably know by now, over 70% of the immune system is housed in the gut. Our microbiome (often referred to as our gut flora or bacteria) lives within the mucosal barrier of the gut (the cell wall of the gut is just one cell thick) and is responsible for what is let into our bloodstream, and what is kept out. This relates not just to the nutrients from our food, but to pathogens, viruses, and bacteria too. 

If we have an imbalance in this intelligent microbiome, then the signaling can get confused causing the defense mechanism to become compromised. Combine this with the effects of Leaky Gut (when the tight junctions of the gut wall become compromised due to food allergens, stress, environmental toxins, and medications) and our usually robust immune system takes a severe hit. 

Easy Ways to Optimize Our Gut Health

Looking after our gut health doesnt have to be complicated, and by following the steps below you will not only enhance your immune system, but feel more energized, experience less bloating, sleep better and improve your body composition! 

1) Reduce Consumption of Processed Foods

When you reduce your consumption of processed foods you are automatically reducing your consumption of sugar, soy, wheat, dairy and artificial colorings, flavorings and sweeteners that cause microbiome imbalances and that increase symptoms ofLeaky Gut. Aim to base your diet around real, whole foods - those without an ingredients label such as veggies, fruits, organic wild or pasture raised proteins.

2) Chew Your Food

It seems crazy that we have to be reminded of this, but in our fast-paced society where we rarely sit down to eat a meal, chewing is a forgotten art form! Both mechanical and enzymatic digestion takes place in the mouth, and our salivia contains a certain enzyme that is not found anywhere else in the body. Without chewing we do not break down the nutrients in our food, and run the risk of large particles of food being released into the bloodstream, setting off an auto immune response.

If you are eating in a rush, aim for smoothies, yogurts, soups, etc that do not need as much breaking down to be absorbed by the body, but ensure you balance this out with high fiber meals that you sit down and take the time to eat. 

3) Drink More Water

Simple, right? As the temperatures get cooler we tend to decrease our water consumption, but in fact, we need just as much as in the summer to combat the drying effects of cold weather and indoor heat. Ensure your water is clean and filtered (click here for my choices for at both home and whilst traveling), and ensure it is at least room temperature or warmer, as cold water can reduce digestive function. 

4) Give Time For Gastric Clearance

Again, a simple solution, but since the eighties, we have been conditioned to think we need to eat every 2-3 hours to stabilize our blood sugar. This is not the case, as if we eat a diet rich in protein, fiber and good fats it will keep our blood sugar and insulin levels stable for at least 4 hours, but also does not give adequate time for gastric clearance (the food to move through the digestive system). I also like to have at least 12 hours after eating my evening meal before breakfast, so for most of us, this means moving our evening meal a little earlier. If this does not work for you try eating a larger meal at lunch and a lighter meal in the evening. 

5) Eat More Cooked Foods in the Winter

Whilst it is important to utilize the Prime Principle of eating at least 8-9 servings of veggies a day during the colder months make sure at least half of these are coming from cooked veggies. Cooked veggies are actually easier for us to digest, and as such we may absorb more nutrients from them than their raw counterparts. Also if we are eating seasonally we are moving into a season of hearty root vegetables that need to be baked or roasted in a little fat to ensure we are getting all of their goodness. 

6) Increase Pre and Probiotic Foods in the Diet - But Not Too Much! 

In addition to a daily probiotic (click here for my recommendation) I also love to include fermented foods in my client's diet on a daily basis. Technically fermented foods such as yoghurt, kefir, sauerkraut, kimchi and kombucha cannot be labelled as 'probiotic' unless they have been tested in a lab, but they are a great way to ensure you are getting a variety of good bacteria for microbiome health. 

Prebiotics are foods that contain a certain type of fiber that our gut bacteria can digest, but we can't. Whilst I do recommend having some prebiotic fiber everyday (except in the cases of severly compromised gut health or SIBO) in the form of starchy vegetables, proceed with caution and tritate very slowly upwards when adding in prebiotic fibers (especially with potato starches, plantain starches, etc), as too much can cause severe GI distress. 

Next Tuesday I'll be detailing the 6 Steps You Can Take to Optimize Sleep To Prevent Colds and Flu This Winter.

Should you have any question regarding the info here please commment, or head over to my 'Eat, Exercise, Empower' FB Group to join the conversation! 

 

 

 

 

 

 

Carb Cycling for Beginners

Below is an article I wrote last year for a British Health Magazine - now I can finally share it with you! 

Carb Cycling for Beginners - but not these kind of carbs! ; ) 

Carb Cycling for Beginners - but not these kind of carbs! ; ) 

 

Most nutrition plans written by fitness and nutrition professionals usually involve some kind of carb cycling, even if the term is not specifically used. In essence carb cycling (like the majority of diets) is a form of calorie restriction (the foremost principle of weight loss is you need to expend more calories than you consume to see the scale drop). 

Carb Cycling, when referred to by a Dietitian, Nutritionist or Personal Trainer refers to the manipulation of the amounts consumed of the 3 macronutrients (protein, carbohydrates and fats), usually determined by the clients bodyweight, body fat to muscle ratio, and frequency and intensity of workouts.

Macronutrients are the building blocks of the foods we eat (micronutrients are the vitamins and minerals) and are classified as follows:

Carbohydrates: the components of carbohydrates are Carbon, Hydrogen and Oxygen. In their original form most carbohydrates come from plants. There are two types of carbohydrate: simple and complex. Simple carbohydrates break down quickly in the body (and in turn raise our blood sugar rapidly, forcing the pancreas to make more insulin) due to their lack of fibre. Complex carbohydrates are a healthier option (and more suitable for weight loss diets) due to their fibre content which slows the rise in blood sugar. 

Great complex carbohydrate choices include: 

  • Organic starchy vegetables such as sweet potatoes, squashes and yams.
  • Gluten free grains such as rice, oats, buckwheat and quinoa.
  • Low GI fruits such as berries, apples and kiwis. 

 

Protein: protein is made from complex macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and sulfur, and are composed of one or more chains of amino acids. These amino acids are broken down in the digestive system and are used for the essential growth and repair of tissues, and as a secondary energy source.  Animal sources are referred to as ‘complete proteins’ (meaning they contain all 20-22 amino acids), and plant sources are ‘incomplete’ as they do not contain all the amino acids. 

Healthy protein choices include: 

  • Organic, lean cuts of meat 
  • Wild caught fish.
  • Pasture raised eggs
  • Organic, full fat dairy
  • Beans, pulse legumes
  • Whey and Vegan protein powders

 

Fats: fats consist of Carbon, Hydrogen and Oxygen. Dietary fat supplies us with essential fatty acids (known as linoleic and and linolenic acid) that cannot be made by the body. Fat is vital in our diets as it aids the absorption of certain vitamins, helps brain development and protects our organs, and is the body’s second most preferred source of energy. It is important to avoid trans fatty acids and hydrogenated and partially hydrogenated fats as they can have negative effects on health. 

Healthy fat choices include: 

  • Avocado
  • Coconut oil
  • Pasture raised butter
  • Nuts and nut butter 
  •  

When looking at any kind of diet for weight loss, choosing foods that have the most ‘bang for your buck’ (the most nutrient dense foods) is of utmost importance. When calories are restricted the quality of those calories are essential not just for weight loss (it is easier for the body to utilize fat burning for energy production when the body is in a healthy state), but for energy, stress levels, good sleep and beautiful hair, skin and nails. Choose single ingredient, unprocessed foods, that are organic and in season.

Carbohydrate intake is usually the first variable changed when dieting for fat loss. Reducing carbohydrates can cause a drop in weight for a number of reasons:  It automatically reduces calories, it limits the amount of processed foods consumed, and is effective if a client is showing signs of insulin resistance. When any type of carbohydrate is consumed our blood sugar levels rise, followed by the release of insulin from the pancreas. The insulin is released to enable the sugar (energy) to get into the muscle cells (insulin literally ‘unlocks’ the cells to enable to energy in). Insulin resistance is the body’s inability to handle carbs efficiently, when blood sugar is raised too quickly and too often the body is unable to handle the amount of energy being produced, it is unable to ‘get into fuel the cells, and therefore is stored as fat.

However, not all carbs are bad for you, and not all carbs are created equally. Refined, processed carbs (white bread, donuts, cookies,) raise blood sugar very quickly, and should not be consumed on a regular basis. Carbohydrates such as sweet potato, oats, squashes and whole grains can be eaten as part of a healthy diet and have some great nutritional benefits.

There is no doubt a low carbohydrate diet can be a great quick fix for some, and the resulting weight loss can give a much needed boost to health, self esteem and insulin sensitivity. However, most on a low carbohydrate diet will start to plateau, and not including carbohydrates in your diet can cause negative effects such as raised cortisol (the stress hormone), lowered thyroid function and poor mood and energy levels. 

Carb cycling has many benefits, and can be successful for both the general population client and the professional body builder! Below is a list of some of the reasons why carb cycling can be an effective approach for most: 

  • It is a great transition from a lower carb to a moderate carb diet - carb cycling reintroduces carbohydrates to the body at a slower rate, important for insulin sensitivity. 
  • As body weight and workout intensity are used to calculate your macros (and therefore your calories) it is not a ‘one size fits all’ approach, it is highly personalised which is essential for weight loss results 
  • Higher carbohydrate foods often contain higher levels of some micronutrients (vitamins and mineral) than proteins and fats such as B Vitamins, magnesium and and beta carotene. 
  • It can prevent catabolism (muscle loss), and even increase muscle growth, important when trying to build muscle and increase metabolism (muscle mass burns more calories than fat mass). 
  • Adding carbohydrates to the diet can breakthrough weight loss plateaus as it can upregulate thyroid function and provide more energy for hard training sessions.
  • Boredom and lack of food variety can be an underestimated player in weight loss, carb cycling reintroduces different foods and meal plans.
  • Its flexibility means you can plan for when you may eat off track, such as dining out, holidays and vacation. 
  • It helps mitigate stress and improve sleep - carbohydrates upregulate the neurotransmitters that control your feel good hormones (serotonin and dopamine), which in turn can also help you get a great night’s sleep and result in more weight loss. 

In the majority of diets ‘low carb’ is considered to be an intake of under 50g of carbohydrates a day, but what is considered high carb can vary greatly, and what is high carb for 1 person may be low carb for another. This is dependent of a variety of factors including: 

  • Bodyweight
  • Body composition (muscle mass to fat ratio)
  • Level of insulin resistance / insulin sensitivity
  • Amount of inflammation in the body
  • Stress levels 
  • Genetic make up
  • Hormone balance
  • Training frequency and intensity 

In this example we will look at 3 different levels of carbohydrate intake, a high carb day, a mid carb day and a low carb day. The more weight you have to lose, the less insulin sensitive you will be. This means your body will be more likely to store carbohydrates as fat rather than muscle. If you have over 20lbs to lose, start out with 1-2 high carb days a week. Those who are leaner who wish to build more muscle can handle more frequent high carb days, and would benefit from 2-3 a week. 

For example, let’s say you strength train 3 times a week in the gym, and on 2 days a week you do cardio for 25-35 minutes. On your 2 most intense strength training days (perhaps your full body workouts or leg day) you will raise your carbohydrate intake, keep protein at mid range, and have little to no fat (ie. your high carb day). This will help increase muscle growth and provide energy for your workouts.  On the 3rd strength training day (your lighter day) you would consume a medium carbohydrate intake, a little more protein and a little more fat (mid carb day). The other days would be your 4 low carb days, keeping insulin levels low and enabling your body to use fat as a fuel source. 

To establish your own macronutrient goals we need 3 pieces of information; your body weight, your somatotype, and the frequency and intensity of your strength training. Somatotypes are a classification of 3 body types in relation to bone size and muscularity, they are detailed below to help you ascertain yours:

Ectomorph: generally lean, a smaller frame and thinner limbs. Has a faster metabolism, your goal is usually to gain muscle instead of losing fat. Ectomorphs should choose 3 high carb days, 3 medium carb days and 1 low carb day a week. 

Mesomorph: athletic looking with a medium sized frame. Stays reasonably lean and muscular without too much effort. Your goal is usually to optimize body composition (increase muscle / decrease fat). Mesomorphs should choose 2 high carb days, 2 medium carb days and 3 low carb day a week.

Endomorph: a larger frame and heavier set. A slower metabolism, you are usually trying to decrease body fat.  Endomorphs should choose 1 high carb day, 1 mid carb, and 5 low carb days a week. 

 

A suggested calculation for your high, medium and low carb days is as follows:

High Carb Day

Carbohydrate: 1.4 g per lb of bodyweight

Protein: 1.4g per lb of bodyweight

Fat: under 30g

 

Medium Carb Day

Carbohydrate: 0.8g per lb of bodyweight

Protein: 1.5 g per lb of bodyweight

Fat: 0.3g per lb of bodyweight

 

Low Carb Day

Carbohydrate: Approx 50g carbs coming from non starchy vegetables only

Protein: 1.4g per lb of bodyweight

Fat: 0.5g per lb of bodyweight 

 

Let’s put this into practice for a 125lb female Mesomorph, whose priority is looking to drop fat whilst maintaining muscle size. Her base calories are 1625 a day as she workouts 5 times a week and is reasonably active. She trains with a high intensity 3 times a week, and does 2 x 35 minute Metabolic Conditioning workouts a week.

Her Carb Cycling breakdown for the week might look like this: 

High Carb Day (2 Days a Week) 

Carbohydrate: 175g

Protein: 175g

Fat: 20g

 

Medium Carb Day (2 Days a Week)

Carbohydrate: 100g

Protein: 187.5g

Fat: 37.5g 

 

Low Carb Day (3 Days a Week)

Carbohydrate: 50g

Protein: 200g 

Fat: 62.5g 

 

The nature of carb cycling lends itself to eating smaller meals more frequently and you may find that 5 small meals are easier to digest, especially on on your high carbohydrate days. 

A neglected (but effective) aspect of carb cycling is known as ‘nutrient timing’ - the placing of the carbs at specific times (usually focussed around the workout) for the body to be able to use them most effectively. To utilize nutrient timing eat the majority of your carbohydrates in the two meals after you workout. This could mean adding oats into your post workout shake, and then having another serving of low GI carbs (such as sweet potato) in the next full meal post workout. Keep fats low in these 2 meals so your body can use the carbs to full muscle building effect. With this format the meals furthest away from your workout will consist mostly of protein and fats. 

 

Below is a suggested meal plan for our 125lb female mesomorph on a high carb day (training mid morning):  

 

Breakfast: 40g Protein / 10g Fat 

2 large scrambled eggs, 4 slices of turkey bacon with steamed spinach

Post Workout Smoothie: 35g Protein / 75g Carb

2 scoops protein powder, ½ cup oats and a small banana

Lunch: 35g Protein / 75g Carb

3.7oz grilled chicken breast, 1.25 cups sweet potato with a leafy green salad

Mid Afternoon Snack: 30g Protein

1 serving 0% fat greek yoghurt with 0.5 scoop protein powder

Dinner: 35g Protein / 10g Fat

5oz Rump steak, steamed broccoli, green beans and 1 teaspoon butter

 

There is some math involved, but once you have your individualised calculations you have a very effective guideline to work to.Here are some tips to make the process easier: 

  • Use single ingredient foods in their natural state, this will help to separate and calculate your amounts of protein, fats and carbs
  • Food preparation is key, plan and prepare your meals in advance 
  • Use a calorie tracking app on your smartphone - My Fitness Pal is easy to use, has an enormous database of foods and you can even scan the barcodes of the foods you eat. 
  • No change on the scale? Remember that muscle weighs more than fat, which is why you may not see the drop bodyweight you expected. Track your progress by taking weekly photos in your sportswear and note improvements in the gym and in mood and positivity too. 

 

 

My Daily Dental Health Routine

2017 is seeing a really deep dive into my health (you can read more about this at 'Do You Pick and Choose Your Healthy), and as some of you may know part of that has been visiting a biological dentist to have some pretty intensive surgery done. I've had my impacted wisdom teeth removed, and 2 teeth that had damaged,infected root canals removed. Its a long, pretty expensive process, but dental health is so important to our overall health and disease prevention that it had to be done. 

Now, I'm a big believer that the strength of your teeth and your likelihood of getting cavities has a large part to do with genetics, but of course there is so much we can do to help improve our oral health. Oral health and the health of our teeth, gums and tongue is a real barometer of health, and is vitally important to the health and wellbeing of our whole body. The mouth and gums have direct links to our digestive system and bloodstream, and as we detoxify through our mouths we have to ensure it is thoroughly clean and healthy! 

"Without strong, healthy teeth you are less able to properly digest food and absorb the nutrients that you need.

What causes the greatest risk to your health is the infection. As it progresses, the infection releases more toxins into the bloodstream, leading to very serious health risks."

Sources: National Institute of Dental & Craniofacial Research and American Heart Association

The dental team at Groton Wellness (both Husband Hanway and I are patients there now) have helped me develop a new and improved oral health routine that I'm happy to share with you below: 

Morning

  • Oil pull for 15 minutes using extra virgin coconut oil - this is only if I have time and if I remember, but I really see the difference in the whiteness of my teeth if I do it on a regular basis. 
  • Brush using our Oral B Genius Pro 6000 (yes, its expensive, but both of us use it 2-3 times a day, and we really believe it is worth it), and Coral White toothpaste. This toothpaste not only tastes great and gently whitens teeth, but it is fluoride and SLS free, and works to remineralize teeth. 
  • Scrape my tongue using a Dr Tungs stainless steel tongue scraper. I've been doing this for a couple of years now and wouldn't consider skipping this step. It removes plaque and bacteria from your tongue, freshens breath, and removes toxins that have accumulated during the night (the body's primary detoxification time). Its also a great way to gauge the health of your digestive system - if I have a yellow or white coating on my tongue (especially towards the back) I know something is awry with my GI system, and I may add some extra probiotics or fermented foods that day. 
  • Rinse with a mixture of hydrogen peroxide and water (1:1). I started doing this after my second surgery to help with healing and now its a part of my daily routine 

Evening

  • Floss using Oral B's Satin Tape - I would love to use a 'greener' floss such as WooBamboo, but i have such tight gaps between my teeth that I cant! Flossing should be considered just as important as cleaning your teeth as it does about 40% of the work of removing plaque, banishing the bacteria that can lead to cavities and gum disease. The usual sawing motion between teeth can just cause damage to the gums - my hygienist recommends a 'c' shape motion on both sides above or under each tooth for effective flossing.
  • Brush again as above
  • Rinse again as above, or when I was healing from my first surgery which was a little more severe and I couldn't use hydrogen peroxide due to the bone grafts (it can damage them) I used Oregadent which was a huge help in healing and preventing infection in my gums. If you have bleeding gums I highly recommend this - but watch out, its pretty powerful! 

I cannot thank the work of my team at Groton Wellness - if you are interested in doing the deep work for your health and getting a Biological Dentist they are amazing and will help you every step of the way. Just tell them the Hanway's sent you and they will treat you like family! 

Turkey Bacon Wrapped Egg Muffins

A favorite from my 28 Day Lean and Clean Program these Turkey Bacon Wrapped Egg Muffins are super easy to make, and are great for a filling and nutritious grab and go breakfast! 

 

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


Preheat oven to 350F.
Crack eggs into a bowl, then whisk until fluffy. 
Add in 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.  

If you don't have a muffin pan you can make one large dish by lining a baking dish with turkey bacon slices, and adding the egg mixture. These also freeze really well so make in bulk for days when you are in a rush! 

Adaptogens Part 2: Relax and Chill with Reishi

In Part 1 of this post about adaptogens (one of my favorite categories of superfoods), we looked at the definition of adaptogens, their benefits and how to use them in your daily wellness practice. I also featured an energizing Maca and Cacao Smoothie recipe, perfect for busy mornings. 

Due to the amazing nature of how adaptogens react to what your body needs, they are also awesome for helping you relax and destress at any time of day. I love to turn to some of the more calming adaptogens such as reishi and ashwaganda when I'm feeling stressed out or a little too 'switched on'. These adaptogens will gently lower cortisol levels without drowsiness or making you feel sleepy, meaning they are perfect for any time of the day. An added benefit of adaptogens is that they help strengthen your immune system, which can suffer at times of stress and tiredness. 

I'm having the following Reishi Latte on a daily basis, either post workout, following a busy day or whilst reading in bed. It can be served hot or iced, and Husband Hanway is a big fan too! 

Relaxing Reishi Latte

Blend all ingredients until smooth. Serve over ice or warm gently in a pan. 

If you missed Part 1 of my post about Adaptogens you can find it here! 

My 28 Day Lean and Clean Plan is just $49.99 for this week only! Containing 28 days of low carb, anti inflammatory, alkalizing recipes and meal plans and muscle building, fat burning workouts it is designed to transform your body and health in just 4 weeks. For more information click below:

28 Day Lean and Clean Plan

Four Sigmatic Reishi Latte .jpg

 

 

 

Adaptogens Part 1: Adaptawhat?

I've been a big fan of adaptogens ever since I was dealing with some cortisol imbalances and adrenal fatigue, and use them on a regular basis for both boosting my energy and  for relaxation and managing stress. Whilst that may sound like a contradiction the beauty of adaptogens is that they can do both - they adapt to what the body needs, hence the name! 

What is an Adaptogen?

An adaptogen is a compound from a herb or fungus that can both protect the body against the damaging effects of stress, whilst strengthening and boosting the body after prolonged periods of stress. 

The difference between adaptogens and stimulants such as caffeine is that stimulants provide a short term energy boost (you can almost think of it as 'false' energy), whereas adaptogens strengthen the bodies energy production systems whilst simultaneously helping the body manage stress, helping your body produce 'real' energy. 

Stimulants can often have negative side effects on the body too (such as extraneously raising cortisol levels), whereas because adaptogens give the body what it needs they have no side effects. 

Adaptogens have been used in Eastern medicine for centuries, and came into use in Western society in 1947 when the Soviet Union started using them on their soldiers to help strengthen and protect them! 

Some of the more common adaptogens you may have heard of are: 

  • Rhodiola
  • Holy Basil
  • Ashwagandha
  • Cordyceps
  • Schisandra
  • Ginseng
  • Reishi
  • Shiitake
  • Ginseng 
  • Maca 

As well as having an amazing balancing effect on the body, regularly including adaptogens in your diet can improve your immune system, blood sugar levels, and mood and cognitive function! 

So what are you waiting for?? Adaptogens can be amazing for your health without any downsides, and it is so easy to add them into your everyday diet and wellness routine. 

 Here is one of my favorite smoothie recipes featuring my favorite energizing adaptogen, Maca Root, that I first discovered in its raw form when hiking the Inca Trail in Peru - its really packs a punch! 

Maca and Cacao Smoothie

My 28 Day Lean and Clean Plan is just $49.99 for this week only! Containing 28 days of low carb, anti inflammatory, alkalizing recipes and meal plans and muscle building, fat burning workouts it is designed to transform your body and health in just 4 weeks. For more information click below:

28 Day Lean and Clean Plan

 

Spring Eating: Raw Lime Cheesecake

We made this Raw Lime Cheesecake as part of the menu at my Superfood Society Beauty Brunch yesterday and it was a hit! 

Whilst I wouldn't recommend eating 'cheesecake' for brunch everyday, this nutrient packed sweet treat is a much better option than a sugar and saturated fat loaded store bought option. 

The dates pack a fibre and mineral rich punch, the almonds, cashews and coconut milk provide skin and hair loving good fats and the lime gives us an immune boosting, collagen loving hit of Vitamin C, whilst cutting through the richness of the dish, increasing the bioavailability of the ingredients and helping our digest system absorb all of the amazing micronutrients. 

It wouldn't be a Superfood Society dish without me maximizing the opportunity to get as many awesome health boosting ingredients in there as possible (!), so I've used skin saving, gut healing collagen powder in the topping to give it even more of a beauty boost (vegans can omit this step). 

Raw Lime Cheesecake (serves 2)

  • 1/4 cup of almonds
  • 1 tablespoon finely shredded coconut
  • 1 tablespoon collagen powder
  • 1/2 cup dates (soaked in warm water for 10 minutes)
  • 1 cup cashews (soaked overnight in cold water)
  • ½ cup coconut milk
  •  Juice of one lime 
  • Zest of one lime
  • 1/2 teaspoon vanilla essence 

Soak the cashews in cold water for at least 8 hours.

Soak the dates in warm water for 10 minutes.

Remove pits from the dates then place in the food processor with the almonds and shredded coconut until you produce a paste (chop finely by hand if you don't have a food processor).

Place this into a glass jar and then press down firmly and smooth out the top. Place in the refrigerator. 

Add the cashews, coconut milk, lime zest, lime juice, vanilla essence and collagen powder to the food processor, and blend until smoothy and creamy (this can be done with a hand blender too). 

Pour this mixture on top of the base, top with a little shredded coconut or lime zest, then leave to set in the freezer for at least 30 minutes (if you can wait that long)! 

If storing in the freezer remove cheesecake at least 20 minutes before serving. 

To join us at our next Superfood Society Beauty Brunch click here. We will be making a Spring Brunch Salad and a Chilled Hemp Latte, and talking all things Smart Detoxification for Spring. 

Looking for a Spring Reset? Try my 10 Day Lean and Clean Plan - packed with light, bright nutrient dense recipes you'll give your digestive system and energy reserves a boost, whilst clearing your skin and tightening your body. And you'll never feel hungry or deprived! 

Need a Holistic Health Plan that will make you feel healthier, happier, lighter and tighter? My 28 Day Lean and Clean Plan is for you. You will receive 4 weeks of nutrient packed recipes and meal plans, workouts that workout for you, and holistic health guides that will empower your healthiest, happiest you.

Tigernut Protein Smoothie Bar

A busy week ahead mean a little preparation today - I'll be whipping up a batch of these super easy to make Organic Gemini Tigernut Smoothie Bars and storing them in the freezer ready for breakfast or a snack on the go when things get a little hectic! ⠀

Tigernuts are my favorite source of prebiotics or resistant starch - the fibre that feeds the bacteria in our digestive system. Our modern day diets are woefully low in this type of fibre, so I try and have at least one serving every day. 


TigerNut Smoothie Bars ⠀
(makes 10 bars)⠀

  • 2 scoops vanilla vegan protein powder⠀(I like @truenutrition) 
  • 1 cup gluten free oats⠀
  • 1/2 cup TigerNut Flour (or almond flour)⠀
  • 1/2 cup finely shredded coconut ⠀
  • 1/4 cup almond butter⠀
  • 2 teaspoons ground cinnamon⠀
  • 1/2 teaspoon salt⠀
  • 2 cups almond milk ⠀

Mix all ingredients in a large bowl. Line a glass dish with parchment paper, and pour in mixture. Replace the lid on the dish, and place in the freezer. Leave to freeze for at least 2 hours, then cut into bars, and return to the freezer. Remove the each bar from the freezer at least 20 minutes before you wish to eat. ⠀

 

Quinoa Oatmeal with Blueberry Apple Tahini Compote

Superfood Society this week saw me focus on my favorite meal of the day: breakfast! I could quite honestly eat breakfast for every meal of the day, and I love finding different ways of making my breakfast as nutritious and fun as possible! 

This Friday we made a Quinoa 'Oatmeal' with a Blueberry AppleTahini Compote, and it was delicious, even if I saw so myself! I'm a huge fan of traditional oatmeal, but love that by adding in quinoa it can be made slightly lighter and more protein rich, and it can be a little easier on the digestive system. Cooking it with a great quality nut mylk can take it to the next level by adding creaminess and I loved using Boston based Nutty Life Vanilla Bean Cashew Mylk in this recipe. 

The Blueberry Apple Tahini Compote adds a burst of micronutrient rich sweetness, and the color of this compote (from the antioxidant dense blueberries) is beautiful! Tahini is one of my most favorite ingredients to add richness to sauces, baking and smoothies, and is super high in calcium, minerals, fiber, plant protein and cholesterol lowering phytosterols. Both parts of this dish can be made in advance and kept in the refrigerator for up to 5 days for breakfast on the go! 

Quinoa Oatmeal with Blueberry Apple Tahini Compote

For the 'oatmeal'

  • 1 cup quinoa (rinse and soak prior to use)
  • 1/2 cup gluten free oats
  • 2 cups high quality nut mylk
  • 1/2 teaspoon vanilla essence

Place all ingredients in a large pan, bring to the boil then simmer until the quinoa is soft and the 'tails' unfurled. 

For the compote

  • 2 cups frozen blueberries
  • 1 apple
  • 2 tablespoons tahini
  • 2 teaspoons lemon juice
  • 2 tablespoons water

Place all ingredients in a large pan, bring to the boil then simmer until the apple is soft. 

The next Superfood Society is Friday 3/17 between 12 and 1pm at The Kitchen, Boston Public Market. To book your ticket head to: Superfood Society with Jennifer Hanway

Do you like your Superfoods with a side of Sweat? Join me and Husband Hanway for Sweat and Superfoods Gets Heavy at BFX Boston next Saturday! Snag your tickets here: Sweat and Superfoods Gets Heavy

 

 

 

 

 

Beauty Boosting Unicorn Latte

At last weekend's Superfood Society Beauty Brunch we made these delicious and nutrient packed Unicorn Lattes (inspired by The End cafe in Brooklyn). 

When discussing foods for beauty we are looking at foods that are super high in micronutrients (vitamins and minerals), as nutrients are partitioned to vital body functions first, with hair, skin and nails coming bottom of the list! Thats why its essential we chose foods for their bioavailability and nutrient density if we are looking for clear skin, shiny hair, strong nails and energy and vitality that shows on the outside. 

With this in mind I designed a Superfood Blend with Organic Living Superfoods using their designer blends service (such a genius idea), and combined phytonutrient rich Chlorella and Spirulina with antioxidant packed Acai and Macqui Berry, with energy boosting, adaptogenic Maca for a burst of jitter free energy. 

You can purchase this blend by visiting Organic Living Superoods and use the combination above (double all the ingredients for extra pretty power). My readers get and exclusive 10% discount - just use the code 'Jenny10'.  

Beauty Boosting Unicorn Latte

  • 1.5 cups almond or coconut milk
  • 1 teaspoon coconut butter
  • 1 teaspoon OLS Superfood Blend (as above)

Place almond milk and coconut butter in a pan, and gently heat through. Remove from the heat, add in the Superfood Powder and blend. 

Sam, Deanna and Taylor enjoying the Beauty Boosting Unicorn Lattes at Superfood Society. I think they are working already - look at that glow! 

Sam, Deanna and Taylor enjoying the Beauty Boosting Unicorn Lattes at Superfood Society. I think they are working already - look at that glow! 

 

 

Meal Prepping 101

One of the biggest challenges my clients have is meal prepping, from what to prep, to how much to make to how to store it. 

In my opinion meal prep is one of the most important things you can do to help you stick to a healthy diet, especially if you have a busy schedule and are following any kind of special diet (vegan, gluten free, paleo, low carb, etc). It will also save you a ton of money, help you eat locally and seasonally and keep a connection to the food you eat on a daily basis.

It is also a life saver for Husband Hanway and I, as at least 95% (maybe more) of the food we eat is made at home, we both have busy schedules, and he doesn't have a lot of time to cook during the week (and he eats a lot)! 

I suggest setting aside about 90 minutes on a Sunday to meal prep for the week (if you work a Monday to Friday), or find a day and time that works for you. Make a list of what you are going to prep and the order that it needs to be cooked in, and have your storage containers ready. Ensure you have cleared space in the fridge, freezer or pantry for storage. Finally, put on your favorite music or a good podcast, and instead of thinking of it as a chore, reframe your thinking to know you are taking time out to nourish yourself and fuel yourself for the week ahead. 

Getting Prepped for Meal Prep

You don't have to have a lot of fancy kitchen equipment to meal prep for the week, but I do recommend getting a few good basic items to make the process easier. My essentials include: 

Storage

  • Glass food storage containers with lids - varying sizes, and these can be used for both cooking and storage. Amazon has a lot of great inexpensive options.
  • Mason jars with plastic lids - swapping out the metal lids for plastic on my mason jars has been a game changer (thanks to my MIL for the tip). They only cost a couple of dollars for 10 lids, and are easier to use and don't rust. 
  • Ziplock bags - I try and avoid plastic as much as I can and favor reusable items, but ziplock bags are great for freezer storage when you don't have a lot of room
  • Unbleached parchment paper - to use in place of aluminum foil

Preparation

  • One good chef's knife
  • A chopping board
  • Veggie peeler
  • Measuring cups 
  • Blender or food processor (not essential, but there are now a number of good inexpensive blenders on the market). 

Cooking

  • 1 cast iron skillet (not essential, but definitely a good investment) or a frying pan 
  • 1 ceramic saucepan 
  • Slow cooker or crock pot 

What to Prep

This is going to be different for everyone depending on your diet, how much you eat and what you like to eat, but here are some options or ideas. I start with the items that need to go in the oven, then prep the rest as they are cooking to save time. Remember you don't have to prep all of the options below, and we certainly don't do all of these every week! 

Roast in Oven

I usually roast chicken breasts or chicken thighs in the oven, and keep it simple by using coconut oil and salt and pepper. This is delicious on its own, but also means I can add different flavorings during the week to mix it up. Cook, cool, then place in a glass storage dish in the refrigerator. 

We also roast a big batch of winter veggies in coconut oil - its very easy to do, and they keep well in the refrigerator. Its also a great way to eat seasonally, and in the winter I'd rather eat some beautiful, nutritious root veggies than a salad! What I cook changes each week with whats good from local farms, but at the moment includes carrots (of all colors), squashes, celeriac and kohlrabi. I peel and cube these, coat them in coconut oil, and roast with salt and pepper, and a couple of garlic cloves. Cook, cool, then place in a glass storage dish in the refrigerator.  If I have extra I can use these to blend into a soup too. 

I'll also cook up one egg based breakfast dish such as a frittata or egg muffins as they can easily be made into individual portions and kept in the refrigerator or freezer (see Turkey Bacon Egg Muffins)

Cook on the Hob

Here I will cook some kind of patties or pancake that I know will be good cold and last well in the refrigerator. Options include Turkey Meatballs, Cashew and Rosemary Patties, or TigerNut and Oat Savory Pancakes.

I will also cook at least one gluten free grain, such as quinoa, buckwheat or brown rice, in some Bare Bones Broth or veggie stock for added flavor. 

You can also make a vegan curry or stew on the hob for my plant based eaters, and for this who are trying to get more veggies in your diet (i.e. everyone)! My Chickpea and Quinoa Curry is perfect for this. 

Slow Cooker

Throwing a chili in the slow cooker and letting it cook overnight is so easy, and a great option in the winter. Try my Hearty Cacao Chili for a super nutritious option. 

I also use my slow cooker for cooking sweet potatoes - just wash and pierce the skin, and set on high for 4-6 hours depending on how big the potatoes are. I use these either in meals for the week, or freeze and use in my Gut Friendly Sweet Potato Smoothie.

No Cook Breakfast Options

Depending on my schedule for the week I may grab my mason jars and ziplock bags for some no cook breakfasts and snacks - I'll prepare some simple Overnight Oats or Chia Puddings in my mason jars and put in the fridge, and if its a super busy week then I'll portion out all the ingredients for my morning Superfood Smoothies and put into individual ziplock bags and but in the freezer. This is amazing for when I have to eat breakfast at 5.30am in the morning to get to my early clients, and don't have time (or the brain power at that time of the morning) to measure out all of my Maca, Collagen, Spirulina! I also now swear by my Organic Living Superfoods Designer Smoothie Blends as all of the hard work is done for you! 

Super Supplements

The one other prep I do at the weekends is to organize my supplements for the week, as even I need some help to remember to take them every day. I'll put the supplements I take each day in a small container, and then put them in the fridge next to my almond milk (essential for my morning coffee) so I cant fail to see them! 

By following these guidelines it should enable you to have great grab and go options throughout the week. All of the dishes mentioned here last about 5 days in the refrigerator, and you can either portion out all of the meals ready to go for the week, or (what I do) is make a list on the front of the fridge of what we have in there, then mix and match all of the dishes to keep variety during the week. 

All of my online plans include what to prep and how to prep for the coming week, grocery lists and recipes. My 28 Day Lean and Clean Plan is perfect if you are looking to clean up your diet and re-energize your training and nutrition regime (or are looking to start one)! 

28 Day Lean and Clean Plan

I'd love to hear your healthy meal prep hacks! What are your go-to dishes that you prep for the week? 

 

 

 

Chickpea and Quinoa Curry

Chickpea and Quinoa Curry

1 cup (uncooked) quinoa
1 cup (cooked/canned) chickpeas
1 cup vegetable stock
1 cup coconut milk
1/2 cup diced carrots
1/2 cup diced celery
2 gloves garlic, minced
1 teaspoon ginger, minced
2 teaspoons cumin
2 teaspoons turmeric
1 teaspoon onion powder
1 teaspoon Himalayan salt
1 teaspoon black pepper
1 tablespoon tahini
1 cup chopped spinach (fresh or frozen)
1 tablespoon pumpkin seeds

In the same pot place the quinoa, carrots, celery and stock, and heat until the veggies are soft and the quinoa is fully cooked. 

Add the chickpeas, coconut milk, garlic, ginger, cumin, turmeric, onion powder, salt, pepper and tahini to the pot, and cook on low/med for 10 minutes. 

Add the spinach to the pot and cook for another 5 minutes. 
Meanwhile, toast the pumpkin seeds to top the curry when cooked.

TigerNut and Oat Savory Pancakes

TigerNuts are definitely one of my favorite super food finds of the last few year, I discovered them at the Well Summit in 2014 and they have been in regular rotation in my diet ever since. 

Technically a tuber, they are an amazing source of prebiotic fiber, the fiber that feeds the good bacteria in our gut, helping us see a healthy micro biome (colony of bacteria) and aiding digestion and detoxification. I use TigerNut flour in most of my baking, as a super nutritious gluten free option. 

For the Pancakes
1 cup oats
1 cup TigerNut Flour
1/2 cup almond milk
1/2 cup roughly chopped sun dried tomatoes
Pinch nutritional yeast
1 tablespoon flaxseed mixed with 3 tablespoons water
1 teaspoon salt
1 teaspoon pepper
1 teaspoon onion powder
1 teaspoon baking powder
1 teaspoon baking soda
1 tablespoon coconut oil

For the Pesto
2 large handfuls kale or spinach
1/2 cup sunflower seeds
1 garlic clove
1/2 cup extra virgin olive oil
Juice of 1/2 a lemon

Place all of the ingredients for the pesto in a food processor, blend and then set to one side. 
Place all of the ingredients for the pancakes in a large mixing bowl, stir well until combined, then let sit for a couple of minutes. 
Melt the coconut oil in a large skillet, then drop in 1/2 a cup of the pancake mixture. Cook on a medium heat for about 5 minutes, or until golden brown. Top with the pesto.

I'm super excited about the first Superfood Society Special Edition on Saturday 25th February at The Kitchen, Boston Public Market. We will be making a Breakfast Beauty Parfait and a Unicorn Latte (using my specifically designed Beauty Blend from Organic Living Superfoods), then chatting all things beauty foods and wellbeing as we eat our delicious brunch!

To snag your ticket click the link below: 

Beauty Brunch and Eating for Beauty with Jenny Hanway

 

 

 

Celeriac and Apple Seasonal Soup

Winter days like today are perfect for soup making, and this Celeriac (celery root) and Apple Seasonal Soup is a perfect way to add the warmth and sweetness that your digestive system craves. 

I never fail to be amazed by the selection of apples in the New England area - as a native Londoner I am not use to such quality and variety. The phrase 'an apple a day keeps the doctor away' is based in so much truth, epidemiological studies show that eating apples can result in a reduced risk of cancers, CVD, asthma and diabetes. They are a wonderful source of fibre, anti oxidants, and phytochemicals and are beneficial for gut health, hair, skin and nails. For maximum nutrition choose organic, locally grown varieties and make sure you keep the skin on! 

Celeriac (or celery root) is a great nutrient dense replacement for white potatoes, and is delicious this time of year either in soups, or mashed or pureed. Warming, mineral rich tahini takes the place of the usual dairy in this soup, and I used my favorite Bare Bones Chicken Broth as the gut healing, soul soothing liquid in this recipes (my vegan friends can use veggie stock for a tasty alternative). 

Celeriac and Apple Soup

1 large celeriac
1 large apple
1 tablespoon tahini
1/2 teaspoon Himalayan salt
1/2 teaspoon black pepper
2 cups Bare Bones chicken broth
1 teaspoon fresh rosemary
1 tablespoon pumpkin seeds

Toast the pumpkin seeds in a dry pan and set to one side. 
Peel the celeriac and cut into cubes roughly the same same size. Place in a saucepan, and cover with the bone broth. Leave to steam on a medium heat for about 10 mins. 
Roughly chop the apple (leaving the skin on) and place in the pan with the celeriac to soften for a further 5 minutes. 
Remove the pan from the heat, and add in the tahini, salt, pepper and rosemary. 
Either place in a blender or use a hand blender, and blend until smooth. 
Top with the toasted pumpkin seeds and eat! 

You can find out more about Bare Bones Broth and all of their delicious flavors by clicking here: Bare Bones Broth

If you liked this recipe you will love my Gut Friendly Sweet Potato Smoothie! 

 

Designer Superfood Smoothie Blends - Hell Yes!

When the wonderful Organic Living Superfoods contacted me to ask if I would like to create my own designer smoothie mix I had two reactions: the first was 'hell yes', and the second was 'why didn't I think of that'! 

In my opinion this product is genius, and such a great way of getting the benefits of all the wonderful superfood powders we love, without spending a fortune on 20 different packages. 

Organic Living Superfoods gives you the choice of up to 10 superfood powders per blend, and contains old favorites such as Maca, Matcha, Acai and Cacao, and new superfood stars such as Lucuma, Sacha Inchi and Shijalit powder. 

The blend pictured here I designed for skin and gut health, and contains Acai, Bee Pollen, Cacao, Shijalit and Sacha Inchi powder (I doubled up on each for extra benefits).

Shijalit powder is an exudate pressed from layers of rock in sacred mountains in Nepal & other high mountains. It's composed of humus & organic plant material that's been compressed by layers of rock. Shilajit humus consists of over 85 minerals including fulvic acid & has been used for thousands of years to help with as many different health problems. It was discovered by Himalayan villagers observing large white monkeys chewing a semi-soft substance that flowed from between layers of rock, and it was Shilajit they attributed the monkeys great strength & longevity. It's been credited with increasing energy, relieving digestive issues, increasing memory & cognition, improving quality of life & helping with several other diseases. 

Organic Living Superfoods is offering all my followers an amazing 20% discount on all their products, just use the code 'JENNIFERLOVESOFLS' at checkout. 

Create your own Designer Smoothie Blend from Organic Living Superfoods Here! 

 

 

Lemongrass Ginger Carrot Soup

If there ever was a day to eat soup its today - its pouring here in Boston, and I'm refusing to leave my house!

In honor of tomorrow's National Bone Broth Day the wonderful team at Bare Bones Broth have sent me this recipe to share with you. Its so easy to make and absolutely delicious, and its perfect for those on my Lean and Clean Plans.

This simple soup can be eaten hot or cold, in winter, or in summer. Many are aware of the healing benefits of carrots, mainly the antioxidant-rich carotenoids that are known to pack anticancer powers. Combine them with a hefty dose of gelatin-rich bone broth, a touch of lemongrass and ginger, and you’re left with a bowl of soup that beats any sugar-laden cold-pressed juice on the market.

  • 2 tablespoons ghee
  • 1½ cups onion, peeled and diced
  • 1½ pounds carrots, peeled and thinly sliced
  • 2 tablespoons peeled and minced fresh ginger
  • One 2-inch-long piece lemongrass, pounded
  • 4 cups Chicken Bone Broth

In a large saucepan over medium heat, heat the ghee or oil. Add the onions and sweat until translucent, about 8 minutes, stirring occasionally. Add the carrots, ginger, and lemongrass and stir to coat all of the vegetables with the ghee or oil.

Reduce the heat to medium-low and cook for 10 minutes. Add the broth and increase the heat to medium. Bring the soup to a simmer and cook until the carrots are tender, about 15 minutes.

Transfer the mixture to a blender and blend smooth, blending in batches if necessary.

Season with sea salt to taste and serve immediately. Alternatively, you can refrigerate the soup for up to 1 week, or freeze it for up to 6 months.

To find out more about Bare Bones Broth and to get a $10 discount by signing up to their newsletter head to: http://bit.ly/babeswhobroth

If you like this recipe you will love my Hearty Cacao Chili! 

My Favorite Turkey Meatball Recipe

My mother in law gave us an amazing Lodge cast iron pan for Christmas, and I couldn't wait to take it for a spin as soon as I could! These turkey meatballs are so easy to make but are super delicious, and using a cast iron pan gives them a great crust and texture. Make a big batch to keep for lunches and dinners throughout the week. 

I love topping them with my homemade marinara sauce, or on top of veggies with a little bone broth. 

  • 1lb ground turkey
  • 1 pasture raised egg
  • 1 large zucchini 
  • 1/2 cup almond flour
  • 2 handfuls fresh parsley, finely chopped
  • 1 teaspoon Himalayan 1alt
  • 1 teaspoon cracked black pepper
  • 1 teaspoon onion powder
  • 1 tablespoon coconut oil 

Preheat oven to 400F. Place coconut oil in large cast iron pan and heat. 

Finely grate zucchini and squeeze out liquid. Add to a large mixing bowl with the other ingredients. 

Thoroughly mix all ingredients and roll into balls (if you have time cover and refrigerate for around 30 mins). 

Place meatballs in the pan, and cook for around 3 minutes on each side. Transfer pan to the oven, and cook for a further 25 minutes. 

 

What To Do When You Have Lost Your Fitness Mojo

I met with a friend of mine yesterday who needed some advice - an avid runner (a couple of marathons in the last few years), group fitness class lover, yogi and lifter in the gym, she had lost her 'fitness mojo'. The appeal of the couch and TV were far outweighing her desire to exercise, and she was not enjoying her favorite classes and workouts when she did go. 

Perfect timing for me to advise, as I am just coming out of this funk myself. Only this last week have I found my love for working out again, the last two months have been a struggle for me to feel motivated and enjoy my workouts. This is especially hard for me as in my industry it is expected that trainers love to train, and I believe that we should practice what we preach. The flip side of this is that we are human, and it can be just as hard for us to haul ass to the gym, or to strap on our sneaks and go for a run. 

So I gave my friend the same advice I gave myself: stop being so hard on yourself. Energy levels will ebb and flow, and its what you over the course of weeks, months and years that is important and will impact your health, not what happens over the course of a few days. Also, there may be a biochemical reason for needing the downtime: in my case I had followed a diet regime and workout plan designed by a trainer/dietitian colleague of mine in the UK over the summer that had totally kicked my butt, and the dental surgery I had in November was way more intense with a longer, harder recovery than I had expected. In my friends case she had run two marathons in the last two years, coupled with some stressful family events, and a super challenging job. 

All of these things will effect our physical and mental health, and at this point 'pushing yourself' is the last thing you should be doing and no amount of positive self talk or beating yourself up is going to help. Prolonged stress is going to raise your cortisol levels (stress hormones), which has a cascade effect on your adrenal function, possibly resulting in adrenal fatigue (when your adrenal glands function sub optimally). If this is the case then it is time to back off, and give yourself time to rest and recover, and implement nutrition, wellbeing and supplement strategies that will help you heal the body and get back on track. I suffered with severe cortisol disregulation and adrenal fatigue 3.5 years ago, following the unexpected death of my mother, and my move to the U.S. and recovered by using the above strategies. 

So back to the advice I gave my friend: give yourself permission to take time off (this was the most important part), nourish yourself with great food and more sleep (now is the time to up your good carbs and get your 9.5 hours), workout only if you feel like it, and prioritize lifting over cardio, and add in some great supplements such as Vitamin D (everyone should be taking this at this time of year), magnesium (to help deal with stress), and adaptogens which help the body deal with stress and fatigue. And be kind to yourself. 

If you would like any more information on dealing with high cortisol levels or adrenal fatigue please feel free to comment below of email me at jenniferhanway@icloud.com. 

 

 

 

Superfood Smoothie: Bone Broth Cacao

When I find a new Superfood Smoothie recipe I love I tend to make it everyday, and this one inspired by the amazing @the_wellth is no exception! ⠀

I would have never thought to put bone broth in a smoothie until I saw Mia's post (we connected after last years W.E.L.L. Summit), but the girl is a genius, and I quickly tried out her recommendation - it was the bone broth bomb! ⠀

I played with the recipe until I could make a lower carb version, and this is it, rich, creamy, deliciously chocolatey and a gut health lovers dream. Bone Broth has so many health boosting benefits (I swear it is actually magic), including providing amino acids that are difficult to get from our modernized diets including proline, lysine, arginine and glutamine, improving the health of skin, hair and connective tissue, improving gut and digestive health, and helping with liver function and detoxification. My absolute favorite (and I've tried them all) is from Bare Bones Broth and we have a bi-monthly subscription to their broths. ⠀

I swear by having 1-2 cups of bone broth a day, and do this by adding to soups, smoothies, or sipping on in place of tea. ⠀

Bone Broth Cacao Smoothie⠀

1 cup chicken bone broth (chilled)⠀
1 cup coconut milk⠀
1 scoop chocolate vegan protein powder⠀
1 scoop cacao powder⠀
1/4 avocado⠀
1 tablespoon almond butter ⠀

Blend until smooth and feel amazing! 

Bare Bones Broth is offering $10 off your first order when you sign up for their newsletter - just head to their homepage here! 

Contact: jenniferhanway@icloud.com