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.

Seven Days of Easy Healthy Protein Breakfasts

It might sound like an old wives tale, but in my opinion breakfast really is the most important meal of the day! I'm not talking Cheerios, a bagel and OJ though - for sustained energy levels, excellent body composition and badass mental focus, breakfast should be a balance of high quality protein, good fats and fiber in the form of veggies or low sugar fruits. Here are my top five reasons for eating a great breakfast:

Rock That Tank Top in the Gym 

Studies show that people who skip breakfast are more likely to be obese. Those who consume breakfast eat less calories throughout day, and are less likely to over indulge later in the day.

Reduce Your Risk of Insulin Resistance and Diabetes

When you skip breakfast and other meals it leads the body to become less sensitive to insulin. Being insulin sensitive is super as important as it means the body utilizes food for fuel, rather than storing it as fat. There is a 50% reduction in the likelihood of developing obesity or diabetes if you eat breakfast.

Get Wicked Smart

Research shows that consuming breakfast improves memory and cognitive function throughout the day. Eating breakfast also means you are less likely indulge in other not so smart health choices as smoking and drinking alcohol.

Eat Pretty 

Eating a great breakfast leads to a greater and more varied intake of nutrients and macronutrients throughout the day,meaning that goodness gets to your hair, skin nails and teeth to leaving you good to glow!

Smile! 

Breakfast eaters are less likely to have depression and more likely to have a better quality of life. They also have better moods and less irritability. No more getting hangry...

Breakfast is usually the meal that my clients find the biggest challenge as I am asking them to eat foods that are totally different from what they would normally eat. With this in mind I promised to post all my breakfasts (pretty or not) to my Instagramaccount for a week to give my clients and readers more suggestions on how to start the day for the happiest healthiest you!

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This roast chicken and nut butter breakfast is one of the first options I ask my clients to try when switching to a protein/fat/veggies breakfast, as it's pretty easy to stomach, and tastes great! On the side is my daily green smoothie with kale, spinach, chard, apple and lemon.

This is one of my 'to-go' breakfasts, which is why the presentation is a little lacking (there is not much you can do with Tupperware).... 

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The most 'breakfast like' breakfast in this post, this super clean pork sausage came from BJ's! If my clients are really struggling with breakfast options I ask them to start with familiar breakfast foods such as nitrate free or turkey bacon, sausage or eggs.

Upping the veggie quota is my favorite combo of avocado and sauerkraut, with some beautiful raspberries on the side for color and antioxidants.

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I LOVE seeing pictures of amazing matcha/acai/kale/moringa/unicorn dust smoothies, but when I'm pushed for time this vegan protein, chocolate greens powder, collagen and chia pudding is as fancy as I get!

My protein and chocolate greens powder is from Poliquin Group. For a mason jar this size I use 3 tablespoons of chia seeds.

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Grass fed ground beef is a great option for breakfast, the high protein and good fat content give a great boost of energy and keep you feeling full for a few hours.

Always choose grass fed meats as this means the animal will have been fed a diet rich in CLA and Omega 3's, which a lot of our diets are deficient in.

Grass fed ground beef is one of the cheapest options, ours comes in our monthly meat delivery box from Walden Local Meat Company.

Frozen vegetables are great when you are in a hurry, and surprisingly can contain more vitamins and minerals than their fresh counterparts! Just make sure, as always, that you choose organic. 

The higher levels of fat in the beef meant I skipped the avocado today, however when eating greens it's important to add a little good fat as the body needs the fat to absorb the vitamins from the veggies. 

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I made a couple of these 'Coconut Chia Matcha Protein Puddings' (snappy title, I know) at the weekend as I have a couple of super early starts in the week.

It is packed full of superfoods such as chia, matcha, flaxseed and collagen protein and tastes delicious! 

Coconut Chia Matcha Protein Pudding

3 tablespoons chia seed

1 tablespoon flaxseed 

1 cup coconut milk

1/2-1 teaspoon matcha powder (depending on taste)

1 teaspoon coconut flakes

1/2 teaspoon vanilla essence

2 tablespoons collagen powder

I make my coconut milk by blending coconut manna (butter) with water as some commercial coconut milks have some nasty ingredients. Blend or stir together and put in a mason jar to chill overnight. Will keep in the refrigerator for up to 5 days.

You can buy Matcha Powder and Collagen Powder from Amazon by using theses links:

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Sunday night is food prep night, so Monday's breakfast is usually some of the protein we cooked the night before-today is organic roast chicken with a spice rub (BBQ Coffee run from Trader Joes-it's amazing), with avocado.

Daily green smoothie with spinach, cucumber, 1/2 an apple and a squeeze of lemon juice. All veggies from Boston Organics. 

One the side is my absolute favorite flavor of Numi Tea, 'Amber Sun' which is a blend of turmeric, rooibos, cinnamon and vanilla. 

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When its a 5am wake up call this is as good as it gets! 

Poliquin Group Proveg protein shake with collagen and greens powder, with a homemade green smoothie, blueberries and of course my favorite Puroast Coffee: 

Puroast Low Acid Coffee House Blend Drip Grind, 2.5-Pound Bag

For more breakfast inspiration make sure you check out my Instagram account or Facebook page!

Do you have some great healthy breakfast recipes? Please post below, or hit me up on social media!

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In the spirit of full disclosure, some of these are affiliate links, which means that I may get a commission if you decide to purchase anything.  I only recommend products and services that I use and love myself, so I know you’ll be in good hands!

Contact: jenniferhanway@icloud.com