Jennifer Hanway

Enliven Your Lightest, Brightest You.

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.

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Live Well: Navigating Holiday Parties


I love the holiday period, and all the food, fun, and connection it brings - but the constant late nights, alcohol and eating off track can make me feel less than my usual lightest brightest self. I’m heading out to London for a week to celebrate with my friends and family there, so my social commitments feel like double this year (I’m not complaining)!

Below are the wellness strategies I’ll be using so I can show up for the holidays as my best, energized, vital and glowing self…

1) Stay consistent! Now is the time to really make sure you are sticking to the PRIME principles - eating your servings of 7-9 veggies a day, working out and staying hydrated. In the word for my very smart husband ‘control the controllables’, be this what you can eat for breakfast, getting your workout in, or how you manage your stress levels.

2) A holiday party has a set time frame - don’t let it creep out into the entire day! If anything double down on your healthy habits the day of the party so you show up feeling energized and able to get the most out of the occasion.

3) The day of the party have a protein, fat and fibre based breakfast (I’m on smoothie lockdown at this time of year), aim to get a workout in to increase insulin sensitivity and get you glowing, and get super hydrated too.

4) I always eat a mini meal before I leave to keep my blood sugar and energy levels stable, and so I am empowered (not hungry) to make smart drink and food choices. A mini smoothie, apple and nut butter or hummus and veggies are great options.

5) If my outfit of choice feels a little too snug around the middle I take a charcoal supplement to help rid me of any gas or bloating - my faves are these super affordable capsules from Bulletproof (they are also my go-to if I feel I might have accidentally been ‘glutened’):

https://www.amazon.com/dp/B06XYLNB4S/?ref=idea_lv_dp

6) Choose your drinks wisely: low sugar options include prosecco, champagne and organic red wine (which can also contains health boosting antioxidants), and if harder options are your thing then clear spirits such as vodka and gin have less toxins and are less likely to cause a hangover. Pair with seltzer water rather than sugary sodas or chemically laden diet drinks.

7) To avoid dehydration, too many empty calories, and feeling terrible the next day always order a glass of water with your alcoholic drink. The added benefit is that if you have your alcoholic drink in one hand and your water in the other it's impossible to reach for the high calorie, low nutrient canapés that might be on offer.

8) The next day start with a large glass of alkalizing, digestion boosting, adrenal supporting warm water, Himalayan salt and lime juice. Leave the coffee until later in the day to give your liver time to process the alcohol and toxins from before. Workout, eat light, and dry and jump in an infrared sauna if you can - leaving you light and bright and party ready again!

Do you have any top tips for surviving holiday parties? Share the love and share them below…




Fat Loss: Five Common Keto Mistakes

Mistakes You’re Making on Keto

The Ketogenic (or Keto) Diet was originally developed in the 1930’s as a therapeutic diet for the treatment of epilepsy.

It came into prominence as a weight loss diet in the 70’s with the publication of Dr Atkins ‘Diet Revolution’, and has since had a resurgence in popularity over the last few years, with both alternative health experts and celebrities singing its praises for its fat loss, cognitive function and hormone balancing benefits.

The Keto diet minimizes carbohydrates (usually between 20-50g a day for most people, although this amount can vary from person to person) and focuses on fat first, followed by protein. By limiting carbohydrates in the diet the body burns through its glucose stores, then begins to use stored fat for fuel by converting fat to fatty acids and ketones in the liver. When there are adequate ketones present in the blood we are in a state of ketosis.

Whilst the keto diet is definitely a low carb diet, it is not a ‘no-carb’ diet. The closet to a no carb diet is the Carnivore Diet, where just meat, fish and sometimes eggs are consumed.

A typical day on the keto diet could start with a coffee blended with butter and MCT oil (made famous by Dave Asprey, the Bulletproof executive, a proponent of a cyclical ketogenic diet), perhaps with some eggs or bacon. Lunch could be a salad with avocado, nuts and maybe some chicken or fish, and for dinner a large steak cooked in butter or coconut oil.

What are the most common mistakes on a Keto diet?

  1. Thinking you can eat unlimited amounts of cheese, bacon and processed meats:

Whilst proponents of the Keto Diet rave about being able to eat bunless bacon cheeseburgers every day and still lose weight, in reality this could cause issues with inflammation and blood sugar levels. One of the benefits of a ketogenic diet is its ability to lower systemic inflammation, but processed meats and dairy can cause inflammation to rise, not to mention being high in sodium and nitrates. Consuming dairy products also cause a spike in our insulin levels, raising blood glucose, which is the opposite of what a ketogenic diet is intended to do.

For a healthier version of keto keep processed meats to a minimum, choose nitrate free options and ditch the dairy.

2) Jumping Straight Into Keto From a Standard American Diet

Switching straight from a diet high in carbs and processed foods into a strict Ketogenic diet is a disaster waiting to happen. A Ketogenic diet can be tricky to navigate for even the healthiest eater, so making gradual changes that will stick, eventually leading to a ketogenic diet is a more realistic option for success.

Transitioning through a Whole 30 or Paleo style diet, then going low carb, eventually switching to a ketogenic diet means the dieter learns a whole foods approach first, ensuring consistency and balance within their nutrition plan. Once these approaches are adopted then sticking to a Keto diet will be much easier, and symptoms of the ‘keto flu’ (nausea, tiredness, brain fog) should be non existent.

3) Not Tracking Carbohydrate Intake

With most people needing between just 20-50g of carbs a day to get into ketosis (this will vary from person to person depending on their size, activity level, body composition and insulin sensitivity) it can be very easy to ‘spill over’ and switch the body back to glucose burning mode.

Ensure the majority of carbohydrates come from leafy and non starchy vegetables (this will ensure the body doesn't become too acidic and keep the gut microbiome healthy), and limit carbohydrate containing keto staples such as nuts, seeds and avocados.

Using a tracking app such as MyFitnessPal can be incredibly useful, especially in the first few weeks of adopting the diet.  

4) Not Measuring Ketones

How to tell if you are actually in ketosis? Testing your urine, breath or blood are the only real ways to know if you are producing ketones, with blood and breath testing being the most accurate. The Precision Xtra Blood Glucose and Ketone Monitor is considered to be one of the most easy to use and accurate ketone monitors, and a finger prick test once a day at the same time of day is the best way to ensure you are still in fat burning mode.

5) For Fat Loss, Calories Still Count

The dream of being able to eat unlimited amount of fat and still lose weight? Still a dream, even on the ketogenic diet. For the body to burn fat for fuel it still needs to be in a calorie deficit, meaning that even on a ketogenic diet if the body is receiving more fuel than it burns on a daily basis this fuel will get stored as body fat.

Again, tracking here is key, and is combing regular workouts (and a active lifestyle) with a targeted nutrition plan ensures efficient fat loss.



Eat Clean: Red Cabbage Cups with Seasonal Waldorf Salad

This post is written in partnership with Primal Kitchen Foods, however all opinions are my own. I only work with and recommend companies whose products I love, and I’m so excited to share these with you!

I’m sure I’m not the only one that actually prefers Thanksgiving leftovers to the main event!

I always try to eat a little lighter the days after Thanksgiving, and these Red Cabbage Cups with Seasonal Waldorf Salad and Primal Kitchen Foods Chipotle Lime Mayo are perfect for an easy to make, low carb, veggie packed lunch dish.

I’ve combined chopped turkey with apples, celery, dill and walnuts for a seasonal twist on this classic salad, and I love how the Primal Kitchen Foods Chipotle Lime Mayo brightens up this dish and gives it a spicy, tangy kick. Tim and I have been fans of Primal Kitchen Foods for years, and especially love their huge range of salad dressings (I love the Green Goddess and Tim loves the Sesame Ginger, and they even have a Vegan Ranch) and mayos (the Chipotle Lime is incredible), as they add variety and flavor to our protein and veggie based meals and help keep us consistent with our clean eating habits.

I avoid most store bought mayos as they usually contain inflammatory oils such as canola or soybean, and surprisingly most have added sugar too. Primal Kitchen Foods uses avocado oil which is one of my favourite plant based oils, it is high in oleic acid, monounsaturated fats and vitamins A, D and E. Even better, they only use organic, cage free eggs, and are non GMO Project Verified.

Primal Kitchen Foods have just launched in Wegmans, and to celebrate I’m giving away an incredible gift box of their products worth $200, and a $100 gift card to Wegmans!

To enter simply head over to my Instagram, like the picture of this dish, make sure you are following me and Primal Kitchen Foods, and comment with your favourite way to use Thanksgiving leftovers! For more entries simply tag your clean eating friends. Use the link below to head to my IG profile.

https://www.instagram.com/jenniferhanway/


Red Cabbage Cups with Seasonal Waldorf Salad and Primal Kitchen Foods Chipotle Lime Mayo

(serves 2)

  • 12oz cooked turkey, roughly chopped

  • 1 apple, diced

  • 4 celery sticks, sliced

  • 1/2 cup walnuts, roughly chopped

  • 2 tablespoons Primal Kitchen Food Chipotle Lime Mayo

  • 1/4 cup dill, finely chopped

  • Squeeze lemon juice

  • Pinch of Himalayan salt and black pepper

  • 4-6 radicchio leaves

Combine the turkey, apple, celery, walnuts, mayo, dill and salt and pepper in a large bowl, and mix throughly, ensuring all ingredients are evenly coated. Spoon into the radicchio leaves and eat!






Top Five: Healthy Coffee Substitutes

Its no secret that I love my coffee! But after struggling with lowered thyroid function and endocrine system disruption (i.e. tired, stressed, hair loss, irregular periods) for over 6 months I knew that my protocol had to include taking a break from coffee, then slowly re-introducing it and limiting it to just one (delicious) cup a day.

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When working with my clients ones of my fail safe strategies to break an unhealthy habit is to find it a replacement - quite often a big part of the addiction is tied to habit or routine, and I knew that one of the reasons I loved my morning coffee was that is was part of my ritual of starting the day in a positive way and having some ‘me-time’.

Replacing coffee with a healthier alternative was my goal, and below I share my top five options for when you need something a little calmer than coffee!

With caffeine:

Zen Matcha Tea: for years I has eschewed the matcha latte craze, finding it just too bitter and earthy for my liking. However after trying various different brands of matcha I have found I love the delicate taste of Zen Matcha Tea, blended with warm almond milk and a touch of stevia. If I am in a rush in the mornings and need my matcha to sustain me until I get a chance to eat I use my Perfectly Balanced Matcha Latte recipe from my 28 Day Guided Gut Healing Program.

You can save 20% on Zen Matcha Tea with my code: ‘welcomejh20’ at checkout!

MUD\WTR: this blend of masala chai, cacao, adaptogens and herbs was actually recommended to me by a client, and its not just delicious but I always feel amazing afterwards to. Its probably the closest ‘feeling’ to a cup of coffee, and I like mine with warm nut milk for a gentle mid morning or mid afternoon boost.

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Without caffeine:

Maca Latte: a good Maca Latte can be a wonderful replacement for coffee as Maca helps give a steady boost of energy without raising our cortisol levels. My favourite is New Chapter’s Maca Fermented Booster Powder as I think it tastes less bitter than other Maca powders I’ve tried, and the fermentation progress increases the availability of the nutrients and makes it easier to digest. I blend mine with almond milk, a little ginger (fresh or grated), cinnamon, vanilla essence and a touch of organic stevia or honey.

Dandy Blend: I remember selling Dandy Blend whilst working in a health store whilst I was in college, and it was one of the first caffeine free coffee alternatives. Made from a blend of roasted dandelion, chicory, beets, rye and barley I like this blended with hot water with a splash of almond milk. Its not bitter at all so I drink it without sweetener. Whilst it is gluten free it does contain grains, so may not be suitable for those who are sensitive to grains or following a low FODMAP/AIP diet.

Rooibos Chai: whilst you can take the girl out of England, you can’t take the English out of the girl! Granted, this is a caffeine and dairy free to the English ‘cuppa’, but it is as close as I’ve come to the real thing. A cup of Rooibos Chai with a splash of almond milk is my afternoon go-to, and I will also quite often have a cup after my evening meal to help with digestion and to keep sweet cravings at bay. My absolute favourite is from Numi Tea.





Gut Healing: Caring For Your Digestion At the Holidays

This post is written in partnership with New Chapter, however all opinions are my own. I only work with and recommend companies whose products I love, and I’m so excited to share these with you!

As an honorary American I love Thanksgiving and the chance it gives me to spend time with my friends and family, and to let my hair down and enjoy some gluten free, dairy free treats (my mother in law is an amazing cook and so kindly adapts our Thanksgiving menu to accommodate my dietary needs), some much needed couch time, and some delicious wine and cocktails.


However, I used to dread family affairs such as these, as I knew the extra food, sugar, travel and change of routine would cause havoc for my digestive system, and leave me bloated and in pain for a couple of days. But by implementing the strategies below it has been years since I have suffered GI distress like that, and I am so happy to share these tips with you so you too can stay your lightest, brightest self whilst still enjoying all of the fun the holidays have to offer:


Smart Hydration: whilst we should all increase our water intake when consuming foods with sugar, or whilst drinking alcohol, cold water can actually hamper our digestion, and cause cramping. In Ayurveda the strength of our digestion or our ‘Agni’ (digestive fire) is dampened by cold liquids. I never add ice to my drinks (even in the summer), and ensure my drinking water is at least room temperature (or warmer) throughout the winter. I also love to add one serving New Chapter’s Fermented Aloe Booster Powder to my water as it helps boosts our natural detoxification process and is soothing and calming for the digestive system*.

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Boost Your Fibre: my favourite sources of fibre are seasonal veggies, as they contain both soluble and insoluble fiber, essential for efficient elimination and for keeping your microbiome healthy. At the holidays to switch out one of my meals for a warming and nourishing veggie packed soup, and love to include seasonal produce such as squash, kale and celeriac.

Move Your Body: digestion is both a chemical and mechanical progress, and it’s so easy to neglect the second part as usually we just want to snuggle on the couch after a holiday meal! Start a new tradition by heading out for a walk after the main meal - this will aid digestion and promote a healthy insulin response, and means that you get to maximize family time and connection. You can always take a nap on the couch afterwards!

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Eat a Probiotic Rich, Digestion Soothing Breakfast: starting the day with a breakfast that is rich in protein, fibre and probiotics helps set you up for digestive success throughout the day, and ensures your insulin and hunger hormone levels stay steady, keeping your light and energized for some family fun! I love this Fall version of my Gut Healing Bircher Muesli from my 28 Day Guided Gut Healing Program, and I’ve also added New Chapter’s Fermented Aloe Booster Powder to help soothe and calm*.

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Gut Healing Bircher Muesli⠀

  • 1/2 cup grated zucchini⠀

  • 1/2 cup grated apple⠀

  • 2 tablespoons hemp seeds⠀

  • 2 tablespoons coconut flakes ⠀

  • 1 tablespoon mixed chopped nuts⠀

  • 1 tablespoon ground flaxseed⠀

  • 1 tablespoon chia seed

  • 1/2 teaspoon ground cinnamon

  • 1 serving New Chapter’s Fermented Aloe Booster Powder

  • 1 cup coconut yoghurt ⠀

Mix all ingredients well and top with coconut, apple or chopped nuts. ⠀

New Chapter’s Fermented Aloe Booster Powder is USDA Organic, Non-GMO Project Verified, 100% Vegan and Certified Gluten Free. The fermentation process helps to unlock the nutrients to make them easily digestible, more vital and available, and able to nourish at a cellular level. I keep mine on my counter top so I can add easily and quickly to smoothies, yoghurts and both hot and cold beverages, and you can purchase them from Whole Foods, Amazon, or by using the link below:

www.newchapter.com

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.











Gut Healing: Cacao Chai Tahini Smoothie

In addition to eliminating the inflammatory foods in your diet, healing the gut lining and rebalancing your microbiome my 28 Day Guided Gut Healing Program now also includes suggestions and recipes for SIBO and low FODMAP diets, and this warming, soothing Cacao Chai Tahini Smoothie is one of my favourite new recipes !

Cacao Chai Tahini Smoothie

  • 20g collagen protein powder (unflavored, chocolate or vanilla)

  • 1 teaspoon cacao powder

  • Chai spice blend (1/4 teaspoon cinnamon + pinch of nutmeg, cardamom, cloves and ginger)

  • 1 tablespoon tahini

  • 1 tablespoon ground flaxseed

  • 1/2 zucchini, chopped

  • 1 handful spinach

  • 1.5 cups almond or coconut milk

Place all ingredients in a blender and blend until smooth.

My 28 Day Guided Gut Healing Program is currently 40% off, which is the largest discount that will be available before the January 14th start. To reserve your spot and take the first steps to your healthiest new year ever head to:

https://www.jenniferhanway.com/28-day-gut-healing-plan/

Ask Jenny: How Do I Stop Overeating in the Evening?

I’m very good at staying on track with my diet during the day, but when it comes to my evening meal I tend to really overeat, often eating more than my husband, who is twice the size of me! I know this is really affecting my weight loss goals - can you help?
— A, New York

This question actually came to me via one of my Comprehensive Wellness Analysis patients at Russak Dermatology in NYC - she was incredible successful at sticking to her nutrition plan during the day, but was sabotaging her progress at by overeating at night. Below are the six strategies I recommended to help her stay on track:

1) Make sure you are eating enough during the day: evening hunger can often be due to not eating enough during the day, resulting in low blood sugar. This will mean that your body will want to restore the balance as quickly and as easily as possible, making you crave high carb, high sugar and high fat food. To prevent this try upping your portion sizes during the day, with the hierarchy of first adding more veggies, then more protein, then more fat, then more low GI carbs.

2) Have a mini meal in the afternoon: I recommend a minimum of 3 hours and a maximum of 4-5 hours between meals and snacks. This gives enough time for effective digestion, and for our bodies to utilize any carbohydrates within the meal so we switch over to fat burning mode, but not too much time that our blood sugar drops too low, which results in high cortisol (our stress hormone) and cravings for high carb foods (aka getting ‘hangry’). Quite often I find my clients going 7-8 hours between lunch and dinner, making them understandably ravenous at dinner time!

To prevent this add in a healthy snack (or as I prefer to call them a ‘mini meal’ - snacking has connotations of chips, cookies, candy, etc), such as hummus and veggie sticks, an apple and nut butter, a small smoothie, some jerky, or a real protein bar such as those from Epic, Bulletproof or Primal Kitchen Foods.

3) Enjoy Fibre Based Appetizers: I often do this whilst I am cooking or before a meal, and not only does it help up nutrient and fibre intake, but helps control my portion sizes during the meal too. Cut up some carrots, celery, peppers, jicama, tomatoes, etc, and have these on hand to snack on either whilst cooking, or before the meal, and I also love to add some Flackers, a flaxseed cracker that tastes great and helps to fill you up whilst still being low in calories. Having a big glass of water with these appetizers will help the fibre expand in the stomach, reducing appetite and benefiting your digestion. A light vegetable based soup will also have the same effect.

4) Add a daily Green Veggie Smoothie: this has been one of my tools for my weight loss and detox clients for years, and is something I implement if I find I am nowhere near my PRIME Principle of 8-9 servings of veggies and low GI fruit a day. Simply blend together 2 handfuls of spinach or kale, 1/2 zucchini, a little avocado, 1/2 peeled lemon or lime and 1/2 an apple if you need some sweetness, with 2 cups of chilled water. This will boost your nutrient and fibre intake for the day, and help to balance hunger hormones and curb your appetite.

5) Serve in the kitchen, take to the table: this is one of those practical solutions that is so easy, but that we never think of! If food is in front of us, we are wired to eat - its a biological response for survival. Simply by serving yourself in the kitchen with one plate of food and then taking that to your dinner table you will automatically reduce the amount that you are eating, remove temptation, and make it easier to monitor portion sizes.

6) Wait at least 20 minutes before having more: it can take at least 20 minutes for the brain to register that you have eaten, so don’t rush back to the kitchen for more the second you finishing your first serving! We can also disrupt the satiety signals to the brain if we do not chew our food properly, or if we are distracted whilst eating (put down your phones whilst eating please), so practice only eating whilst sitting down (ideally not at your desk), not using your phone whilst eating, and putting your knife and fork down between bites.

Do you have a question for me that you would like answered on the blog? Simply email jenny@jenniferhanway.com to be featured - and you can totally stay anonymous if you wish!

All products mentioned in this post are available from Thrive Market - use the link below to save 25% on your first order:

http://thrv.me/jennyhanway





Fat Loss: The Benefits of High Intensity Interval Training (HIIT)

Fat loss and lean muscle gain in one workout? In just 20-30 minutes? It sounds too good to be true but High Intensity Interval Training (HIIT) can be one of your strongest weapons when looking to improve body composition.

A study in the "Journal of Obesity" showed 12 weeks of HIIT reduced body fat and increased muscle mass. There were also substantial reductions in abdominal fat and visceral fat, and increases in lean muscle tissue and overall fitness.

But what about steady state cardio (SSC) or low intensity aerobics? Steady state cardio makes the body work in the most efficient way possible - think of a fuel efficient car, it uses as little gas as possible to get from A to B, which is what SSC does for our bodies, so we burn very little fat and carbohydrates when training this way. Going overboard on SSC can also lead to the loss of lean muscle mass (remember we want lean muscle mass as it is a metabolically active tissue that helps us burn calories), increase cortisol production (cortisol is the stress hormone that can lead to belly fat) and hinder increases in both muscle strength and size.

A lot has been written about HIIT, and there are many ways to utilize this training method. Put simply, there are three different energy systems that we can utilize when performing HIIT training.

In terms of efficiency and results the one that provides the most ‘bang for your buck’ when your goal is fat loss (whilst retaining calorie burning lean muscle tissue) is the Anaerobic “Lactic Acid Glycolytic System, which we shall explore in further detail below.

Why should I train this way?

  • It has 3 main physiological benefits: you burn calories during the workout, it prevents lean muscle loss (and can even build lean muscle depending on the type of workout you do), and ensures you burn more calories throughout the day through a process called EPOC (Excess Post-Exercise Oxygen Consumption).

  • Its easy to fit in – workouts should be no longer than 20-25 minutes (if you can train any longer than this then you are not working at a high enough intensity and are therefore not reaping the benefits).

  • You don’t need any equipment to train this way on your own. Sprints, hill sprints and bodyweight exercises are all great tools for this style of workout.

The Workouts:

  • To start, try a work to rest ratio of 8 seconds on, 12 seconds off. This can be done in many ways, sprints, hill sprints, on a stationary bike, on a rower, etc. Work towards completing 60 rounds, which should take you 20 minutes. This is great for someone who is new to HIIT, and you can work up to the 60 rounds by adding in longer rest periods every 4 -6 rounds. Hill sprints are a great option for beginner as they force you to have good sprint technique (a strong elbow and knee drive), and ensure you are working a the correct intensity.

  • To progress, you can lengthen your work time to 30 seconds with a 1 minute recovery between sets.

  • If wanting to combine resistance training with HIIT (talk about multi tasking) circuit training with 10 reps per set with 10 seconds rest per exercise for a total of 25 to 30 minutes is a great option. Choose compound exercises such as squats, deadlifts and pull-ups.

  • What about Tabata? The 20 seconds on, 10 seconds off protocol, commonly known as Tabata is a another option. However the fact that 1, 4 minute round will produce results is a fallacy (wishful thinking)! Tabata intervals are a great tool, however you will need to complete 4 rounds of the 4 minute protocol to achieve results, or combine it with another HIIT protocol to achieve a total workout time of around 16-20 minutes.

Things to consider:

  • Always include a 5 min warm up of pulse raising, multi joint exercises such as High Knees, Star Jumps or Burpees. Think of the R.A.M.P. process: Raise, Activate, Mobilize, Potentiate. Because of the level of intensity needed to reap the benefits of HIIT, a warm up is essential to prime the body for this level of work and to prevent joint and soft tissue injury.

  • The work to rest ratio should be between 1:8 to 1:12 when starting interval training in this way, as you become more used to it and the body starts to adapt you can move to a work to rest ratio of 1:6 to 1:10.

  • The ‘work’ phase of the workout needs to be ‘all-out’ for the benefits to kick in. If you feel nauseous with your heart jumping out of your chest and your lungs in your mouth you are doing it right! As you progress and your fitness level raises this will become more comfortable, so stay with it!

  • If resistance training on the same day as HIIT always resistance train in the morning and HIIT later in the day as you will attain more strength gains when your central nervous system is fresh at the beginning of the day.

  • Never repeat the exact same workout twice – just as with resistance training you always want to improve something in each session, either by adding work volume, lengthening the work to rest ratio, or by increasing intensity. This will also keep the workout fresh and interesting, improving compliance.

  • Don’t train this way more than 3 times a week, it is challenging on many of the bodies systems and more than 3 times a week can lead to burn-out, especially if training with other modalities (eg. resistance training) in the same training phase.

Gut Healing: No Bake Lime and Collagen Cookie Bars


There are very few store bought protein bars I can recommend to my clients (too much sugar, fillers, etc), so I wanted to develop a great option to include in my 28 Day Guided Gut Healing Program. ⠀

These No Bake Lime and Collagen Cookie Bars are packed with gut loving ingredients including collagen to boost the health of your intestinal lining and grass fed ghee, a delicious source of butyrate, the fatty acid that feeds the beneficial bacteria of your gut. ⠀

I keep these bars in the freezer and just defrost when needed, and if you are packing school or work lunch boxes they will be perfectly chilled when you eat them! ⠀

No-Bake Lime Cookie Bars With Matcha Coconut Drizzle

For the Cookie Bars:

  • 3 cups shredded coconut

  • 2 tablespoons grass fed ghee

  • 20 grams collagen protein

  • Juice and zest of 2 limes

  • 3 teaspoons vanilla extract

  • 10 drops organic stevia or 1 teaspoon honey

For the Matcha Drizzle:

  • 2 tablespoons coconut butter

  • ½ teaspoon coconut oil

  • ½ teaspoon matcha powder.

Place all ingredients in a food processor and mix until combined. Line a medium sized glass dish with parchment paper, and press the mixture down with the back of a spoon.

Melt the coconut butter and coconut oil gently over a double boiler. Stir in the matcha powder until dissolved and the mixture is an evenly green. Drizzle over the bars, then place in the freezer to set for a minimum of 60 minutes.

We love Thrive Market for all of our pantry staples, including most of the ingredients featured here! To get free shipping and save 25% on your first order use my link below:

http://thrv.me/jennyhanway

This recipe is just one of over 50 original recipes from my 28 Day Guided Gut Healing Program that is currently on sale for Black Friday! Save 40% on our January Program until 11/26 by heading to:

https://www.jenniferhanway.com/28-day-gut-healing-plan/



Live Well: Staying Well in the Winter With New Chapter's All-Flora Probiotic

This post is written in partnership with New Chapter, however all opinions are my own. I only work with and recommend companies whose products I love, and I’m so excited to share these with you!

 I love this time of year and everything it brings - the beautiful foliage, my birthday, holidays spent with friends and family, and I usually take a trip back home to London in the Fall too. What I don’t want to do is waste any time ill in bed with a cold or even the flu, so ensuring a robust immune system and optimal gut health is super important to me as the seasons change and temperatures drop.

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Approximately 80% of our immune system is located in our digestive tract, which has an extremely important two-part system that is our body’s first line of defense against invading pathogens.  The first is a mucosal layer that is home to the population of bacteria and yeasts that we collectively term our microbiome, and the second is the one cell thick epithelial lining that is the gateway to our bloodstream.

Our microbiome is responsible for preventing pathogens from entering our bloodstream (the germs that cause colds and flu at this time of year), absorbing nutrients from our food and our supplements (remember ‘you are not what you eat, but what you absorb’), and even in part for our hunger and food cravings. Ensuring that it is balanced, healthy and well functioning is one of the best ways we can ensure we stay well at this time of year and enjoy everything the seasons have to offer.

Most of us know by now that taking a great quality probiotic is essential to great gut health, but I’m often asked what to look for in a probiotic. New Chapter’s Probiotic All-Flora is my year round probiotic supplement, and the one I recommend to all of my private coaching clients and as part of my 28 Day Guided Gut Healing Program.

 Choosing a Great Probiotic

 As I mentioned above, our microbiome is made up of a host of bacteria and yeasts, all working together as part of your immune system, so it is important that your probiotic doesn't just contain bacteria alone. In my practice I’ve learnt that rebalancing your microbiome is just as important as replenishing the good bacteria, but it is a step that is often neglected. When your microbiome is unbalanced it can cause GI distress, gas, bloating, constipation and even food intolerances, and can negatively affect our immune system.

 New Chapter’s Probiotic All-Flora contains both DNA tested strains of beneficial bacteria (Lactobacillus plantarum and Bifidobacterium breve) to keep your good gut flora healthy and flourishing, and Saccharomyces boulardii, a beneficial yeast that reduces problematic yeast overgrowth throughout our digestive tracts.*  

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Once our gut flora is rebalanced and replenished we want to ensure we keep it that way, and I love that New Chapter’s Probiotic All-Flora also contains prebiotics to fuel our microbiome, and postbiotics to boost probiotic activity and benefit overall gut health.* It also contains a blend of fermented organic herbs designed to boost and support digestive function, including aloe, peppermint, coriander, cardamom and artichoke.*

It’s so simple to implement into your daily health and wellness routine, as you only have to take one a day and it does not have to be refrigerated, so is perfect for holiday travel. You can find New Chapter’s Probiotic All-Flora on their website, at Whole Foods and CVS, and you can even have it delivered to your door by Amazon.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


























Contact: jenny@jenniferhanway.com