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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Gut Healing: Coffee Roasted Butternut Squash Soup

I’m not sure if this recipe technically means I’ve broken my coffee detox, but it is one of my favourite Fall recipes, and I’m determined to celebrate every day of this incredible season.

The recipe comes courtesy of my Bare Bones Broth family, and is just one of over fifty anti-inflammatory, nutrient dense recipes included in my 8 Week Gut Healing Program.

I always make a double batch of this soup and keep some in the freezer for when I need an quick easy meal in a hurry (I add roast chicken to up the protein if having it as main meal), and its perfect for those chilly New England evenings (that are just round the corner)!

This recipe is packed full of both gut healing and skin loving ingredients: bone broth and ghee are both phenomenal for gut health, and butternut squash is packed full of skin smoothing and healing Vitamin A.

Coffee Roasted Butternut Squash Soup

  • 1 butternut squash, peeled, seeds removed and roughly chopped

  • ¼ cup ghee

  • ¼ cup finely ground organic coffee

  • ½ onion, diced

  • 1 large carrot, diced

  • 1 stalk celery, diced

  • 1 teaspoon Himalayan salt

  • 3 cloves garlic, unpeeled

  • 1 tablespoon fresh sage, chopped

  • 1 teaspoon raw honey (optional)

  • ¼ teaspoon cinnamon

  • 4 cups Bare Bones Broth (chicken or beef)

Preheat oven to 350 F.

Melt ⅛ cup ghee, then stir in the coffee. Spread the squash out on a baking sheet, then pour over the ghee and coffee mixture, ensuring the squash is evenly coated. Place the unpeeled garlic cloves in a separate dish, and roast both in the oven for 20 minutes, or until the squash is soft.

Heat the remaining ghee in a large pot over a medium heat, and add the onions, celery, carrot and salt and sweat for 10 minutes, stirring occasionally. Add the sage, honey and cinnamon, and cook for a further 10 minutes.

Remove the squash and the garlic from the oven, peel the garlic and add everything to the large pot. Add in the bone broth, and bring to the boil. Simmer for 5 minutes, then transfer to a blender. Top with fresh sage and a drizzle of EVOO.

Creating a Restful Ritual for Restorative Sleep with Beam CBD


This post is written in partnership with Beam, a Boston-based company who are passionate about producing the best possible CBD products for the wellness-minded community. However all opinions are my own and I only work with and recommend companies whose products I love and love to share with my clients.

The end of Daylight Saving Time can take its toll on our energy throughout the day, and can negatively effect how quickly we fall asleep in the evenings, and the quality of the sleep that we do get. I’ve partnered with my favorite organic, THC free CBD oil Beam to give you the lowdown on why a pre-bed restful ritual may be the best thing you do this winter for healthy sleep, and how I use Beam to give me 8 hours of deep, restorative sleep on a consistent basis.

One of the biggest challenges we face in our modern world is the constant stimulation we receive from technology: electric lights, emails, texts, social media, Netflix - all of these things are vying for our attention, causing us to be alert and stressed out at times when we should be relaxing and preparing our bodies and minds for sleep. On a biochemical basis these numerous ‘stress spikes’ cause our bodies to release cortisol (our stress and energy hormone), that in turn suppresses the release of melatonin, the hormone that causes us to fall asleep.

To help counter these stress spikes, lower cortisol levels and prepare mentally and physically for sleep I love to help my clients create their ‘restful ritual’, a series of steps that not only helps on biochemical level, but also trains the body and brain to know when its time to power down and recharge.

A new part of my restful ritual is to take one serving of Beam CBD Oil an hour before I go to bed, either stirred into a little water or sublingually (under the tongue). Taking it an hour before bed gives it time to help reduce any anxiety I may be feeling from the day’s events and helps to balance my cortisol levels, enabling my body to release the hormones and neurotransmitters needed for sleep. Beam CBD Oil is also a great alternative to melatonin, which, whilst is fine for short term use, in the long term it can actually stop your body producing its own melatonin, exacerbating the problem of nighttime wakefulness.

Next, I’ll take my Beam The Fixer CBD Salve and use it on any tight muscles (think of it as a much cleaner, more effective version of icy hot) - for me this is typically my low back and my shoulders and neck. I’ll then foam roll those areas with our vibrating foam roller, and using the salve before I foam roll helps my muscles relax and release tension more effectively than without.

By the time I get into bed I’m thoroughly relaxed and ready for sleep, and because of this, and my body knows that sleep is coming, I barely get through a few pages of my fiction novel that is the next step of my restful ritual. Sweet dreams!


Beam CBD is the only CBD brand I use myself and recommend to my clients - you can use code ‘jennyh’ for a 15% discount on all Beam products:

https://beamtlc.com

For more tips on restful, restorative sleep you can pre-order my new ebook ‘24 Hours To Less Stress More Sleep and be entered to win a Private Coaching Session with me!

https://www.jenniferhanway.com/24hourstolessstressmoresleep

















Introducing My Three New Favourite Collagen Products From New Chapter!

This post is written in partnership with New Chapter, a Vermont-based maker of whole-food vitamins and supplements, 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!

When I first started working with New Chapter over a year ago I fell in love with all their products as their efficacy and commitment to quality is second to none. So I was so excited when they let me into a secret they had been keeping for a while - that they were launching three new collagen products! I finally got my hands on them a few weeks ago and have been obsessed ever since! They honestly taste great and blend so smoothly into coffees, lattes and my beloved breakfast smoothies.

Those of you who have been following me for a while know how crazy I am about collagen - I truly believe it is something we should all be supplementing with for a number of reasons. We used to get collagen naturally from our foods when we ate ‘nose to tail’, and would make soups and broths from the bones of our meat. Our move to a more processed way of living, and our reluctance to eat anything other than muscle meat means are diets are woefully lacking in this true superfood.

In humans, collagen comprises one-third of the total protein in our bodies, accounts for three-quarters of the dry weight of skin, and is the most prevalent component of the extracellular matrix. As we age (after 25) our natural collagen production decreases, which can lead to tissue degradation and aging - resulting in poor gut health, lean muscle loss and premature aging of the skin.

Just with all of our food sources and supplements, quality is key when it comes to collagen powder, and as I always say ‘you are what you absorb’! New Chapter’s new collagen products come as hydrolyzed peptides, which means they are easier for your body to absorb and use for growth and repair. They are also 100% hormone free, iGen Non-GMO Tested and are humanely sourced from cage-free chicken collagen and grass-fed, pasture-raised beef collagen. They do not contain any artificial flavors, colors or sweeteners, which makes them perfect for blending into your lattes and smoothies on a daily basis.

Collagen Glow

One of the key focuses of my nutrition practice is to help my clients achieve beautiful skin from the inside out (it’s why I partner with one of the world’s top dermatologists), so I love helping them find products that support glowing, healthy, youthful looking skin. Collagen Glow not only formula contains 12 g of Types I, II & III collagen but also features Sea Buckthorn, a berry that is a great source of anti-oxidants and Vitamin C, which is known to support anti-aging activity at the cellular level.*

Collagen Elevate

Collagen plus Matcha and Adaptogens? Be still my beating heart! Helping my clients manage their stress response and cortisol release whilst staying energized and ready for the day is a key component of my work, and I love that Collagen Elevate pairs Types I, II & III collagen with Matcha Green Tea and 6 DNA-tested mushrooms (cordyceps, reishi, king trumpet, shiitake, lion’s mane and turkey tail) for a sustained and gentle energy boost that supports adrenal health.*

Collagen Move

My goal for my 40th birthday is to be in the best shape of my life - and I have about a year to achieve that! Collagen Move supports my workouts as its Types I, II & III collagen help to support my joints and bones and promote mobility and flexibility, which is vital for powering me through my weekly runs, pilates classes and boxing sessions!* As a female over the age of 35 joint health and bone density are so important to me, and I love that Collagen Move includes plant calcium that’s sustainably sourced from Lithothamnion red marine algae.*

You can find all of theNew Chapter products mentioned here in your local health food store, Whole Foods, CVS, on Amazon, or at 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.

Staying Energized and Motivated As We 'Fall Back'...

Here we go East Coast! We are about to head into our ‘dark days’, as Daylight Saving Time ends, and we are pitched into eternal darkness at 3.30pm every day….
But, as hard as it may seem you can stay motivated, energized and light and bright at this time of year - simply by easing into the time change, setting up a consistent bedtime routine and using what are called ‘zeitgebers’, or regulators of circadian rhythm you can experience robust mental and physical health throughout the winter. Here’s how:

Stay Up Late 3 Nights Ahead

As a proponent of early bedtimes I can’t believe I’m saying this, but from tonight (Wednesday) onwards, set your bedtime back 15 minutes. Our bodies love consistency, so this is key for re-setting our body clocks to accept the time change, and won’t have you lying awake for an hour on Saturday night!

If you typically go to bed at 10pm it will look something like this:

  • Wednesday: bedtime at 10.15pm

  • Thursday: bedtime at 10.30pm

  • Friday: bedtime at 10.45pm

  • Saturday: bedtime at 11pm (which will then become 10pm)

Solidify Your Bedtime Routine

I’m such a fan of bedtime routines that I’ve had one for years (for the in-depth how to see my book ‘24 Hours to Less Stress, More Sleep), but if you don’t have a consistent routine now is the time to start one so you are in the habit by Saturday night.

Your bedtime routine literally trains your body to feel tired by the time you go bed, as we are both manipulating your circadian rhythm to start the hormonal cascade that causes sleep, and on a practical basis creating rituals that will have you nodding off before you have even turned the first page of that novel you couldn’t wait to read. Here’s how:

  • Dim the lights and use blue blocking glasses

  • Stop eating 2 hours before bedtime

  • Have a hot bath or shower before bed

  • Standardize your ‘pre-bed’ routine - wash, floss and brush in the same order every night

  • Read, journal or meditate in bed for the same amount of time every night (I literally fall asleep the second I start reading as my body knows its time to sleep - so frustrating)!

The Next Day

Get up when you naturally wake up on Sunday, and even if it’s earlier than usual don’t be tempted to go back to sleep. Chances are you are a little more well rested on a Sunday than during the week, and going back to sleep is going to make your feel tired and sluggish for the rest of the day. Waking up early will also help you make the most of the daylight hours, which we know are woefully short at this time of year.

Circadian Rhythm Regulators

To keep you feeling energized and motivated on this first day, and as the short winter days stretch out ahead of us it’s important to understand how regulators of circadian rhythm regulate our sleep/wake and energy cycles. Here’s how we can manipulate them to help us get through the dark times ahead:

  • Light: one of the key regulators of circadian rhythm, it’s vital to get as much daylight as possible during the winter months for both our mental and physical health. Workout outdoors in the morning for as long as temperatures allow, and ensure you are leaving your desk at least once a day to walk in daylight, even just for 10-15 minutes. If (like me) you really feel the effects of the short days consider a Human Charger - an iPod size device that emits blue light via earbuds to help stimulate your pineal gland (the centre of circadian rhythm control). One cycle is just 12 minutes, and at this time of year I use mine twice a day, both in the morning and when I feel that mid-afternoon slump. You can use ‘jennyh’ for a 20% discount: Human Charger. I also love to hit the infrared sauna and make use of their chromatherapy lamps - you can use code ‘jenbdysqd’ for a free session at BDYSQD in Boston.

  • Temperature: to help get you going in the morning set your heat to come on 30 minutes before you wake up, and use temperature manipulation throughout the day. A 30-60 second cold blast after your hot shower can help energize you throughout the day, and consider regular sauna sessions (as above) to up-regulate circulation and detoxification which can be sluggish throughout the winter months.

  • Movement: whilst it’s easy to want to just snuggle up on the couch on the cold dark days keeping a regular exercise routine throughout the winter months is essential for mental and physical health. If you typically workout in the morning consider moving this to a lunchtime or early afternoon session (just not late at night - a 5.30pm start is as late as I would go) to give you a boost of energy to get your through the dark afternoons and early evenings (you know, when it’s pitch black at 3.30pm and you still have another 2.5 hours at work)…

  • Social Interaction: if like me you are a Lion Chronotype and struggle with energy levels in the evening, it can be so easy to just hibernate in the winter months and eschew all evening activities. However making plans with friends can be key to both making sure you get through the long, dark afternoons and evenings, and staving off the winter blues. Make a commitment to at least one evening activity a week during these winter months, and don’t let your friends let you bail out!

For more sleep hygiene and all day energy tips you can pre-order my new ebook ‘24 Hours to Less Stress, More Sleep’ which launches in early January. Those who order before December 1st will be entered into a prize draw to win a Private Coaching Session with me (worth $295)!

Pre-order ‘24 Hours to Less Stress, More Sleep’


Master Your Morning with My Top Five Tips!

This post is written in partnership with New Chapter, a Vermont-based maker of whole-food vitamins and supplements, 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!

 Did you wake up before your alarm went off, roll over to plant a loving kiss on your partner (or your pet), and jump out of bed, excited and enthusiastic to greet the day and its many challenges ahead? 

 Chances are, you did not. Perhaps you groaned as the incessant beep, screech or whine of your alarm went off, hitting snooze before you finally accepted it was time to get up. Maybe you lethargically rolled out of bed, barely opening your eyes and wishing for another 3 hours of sleep. Or maybe your eyes flew open as soon as you heard that beep, and your heart raced as your tried to figure out what time it was, what day it was, and maybe even what your own name was…

 Helping my clients establish a healthy morning routine is one of the first and most important elements of their journey to optimum health. Because how you start your morning is how you will spend your whole day, and a great morning routine is the key tool in setting the tone for your mood, energy levels and productivity for the whole day. 

 But it doesn't have to be expensive, complicated or time consuming. The steps below are super simple, super easy, and enjoyable to perform. And you don’t have to implement all of them at once - start by adding one habit, then layer another, and you’ll quickly find that the routine falls into place in no time at all! 

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Here are my 5 top tips for creating a healthy morning routine that will set you up for an energized, productive and joy-filled day: 

1) How You Wake Up Is Just As Important As When You Wake Up

It’s called an alarm clock for a reason. When we wake up naturally it’s due to a cascade of hormones raising your body temperature, blood pressure, heart rate and cognitive function. An alarm clock shocks you into waking up by spiking your cortisol levels (our stress and energy hormone) and fast forwarding that hormonal cascade. And even worse, if you use your phone as an alarm clock, it’s pretty tough to resist checking your emails and text messages (and Instagram, Twitter, Facebook and Slack) the second you open your eyes. 

I highly recommend waking up with a daylight alarm clock. These life changing devices start to emit a natural light 30 minutes before your set wake up time, and as light is one of the key regulators of our natural rhythm it will innervate your pineal gland into starting that hormonal cascade, ensuring you wake up feeling like you had 8 hours of deep, restorative sleep. 

2) Hydrate Happily

One of the main processes our body undergoes whilst sleeping is detoxification, so it’s vitally important to rehydrate the moment we wake to flush out those toxins. I put a large glass of water by my bed every night before I go to sleep, and drink it the second I open my eyes, before my feet even touch the ground. For an extra boost of adrenal health you can add a squeeze of lime and a pinch of Himalayan salt for added minerals and electrolytes. 

 3) Set the Tone

 I love to start my day by reading something inspirational, educational or simply life-affirming for 30 minutes, For me, this can be anything from a self-help book to an autobiography or spiritual text, but the important thing is that it makes you feel strong, inspired and ready for the day. I keep my Kindle and my reading glasses on my bedside table (next to my glass of water), and complete this step even if I just have 5 minutes to spare. 

4 )Gratitude and Goals

Continuing the theme of inspiring an incredible day, my next step is to complete my Gratitude and Goals journal. I have been doing this practice for years, but lately switched the order to list 5 things I was grateful for before listing my goals. These 5 things can be anything, but I tend to keep mine to simple day to day pleasures (a delicious cup of coffee or a beautiful sunrise), and always make them different from the previous day to illustrate just how many things I have to be grateful for. An attitude of gratitude helps you to come from a place of abundance when goal setting, transforming your 5 goals from a ‘to-do’ list, and to a ‘can-do’ list

5) Nourish Your Body

 Whilst tips 3 and 4 nourish your mind, spirit and soul, nourishing your body in the morning is so important, and will set you on the right track for an energized and balanced day in which you make choices that sustain your great start. 

A breakfast consisting of great quality protein, low sugar fruit, high fibre veggies and great fats is perfect for balanced blood sugar, all day energy and sustained cognitive function, and I love to make a smoothie using New Chapter’s Complete Organic Plant Protein+, Fermented Maca Booster Powder, some berries, a handful of greens, a tablespoon of flaxseed, a little avocado or nut butter and some almond milk. Not only is this delicious and super simple to make, it packs 20g of easy to digest and absorb plant protein (keeping me full for hours) and the Fermented Maca Booster Powder gives me a sustained boost of energy throughout the morning.

I pair this smoothie with my go-to daily vitamins (these are the two products I refuse to travel without), New Chapter’s Every Woman's One Daily Multivitamin, and Probiotic All-Flora. Whilst I rotate other New Chapter products into my supplement regime seasonally or based on my health needs, these two products are my ‘can’t live without’, and I recommend them to all of my clients. New Chapter’s patented fermentation process unlocks the nutrients, making them more powerful and easy to absorb, and they are so gentle on your stomach and easy to digest you can even take them on an empty stomach, just in case you are grabbing breakfast on the run!

You can find all of theNew Chapter products mentioned here in your local health food store, Whole Foods, CVS, on Amazon, or at www.newchapter.com.

A great morning starts with a great nights sleep! Join me for my ‘Revive: Restful Rituals for Restorative Sleep’ Pajama Party in NYC on 10/20, or Boston on 10/23. For more details and to RSVP see below:

You’re invited to my Pajama Party!

 

 

 

 

Grain Free, Low Carb Vanilla and Cinnamon Granola

This has been on my 'to-make' list for a long time - I love granola, but it's impossible to find one in stores that is low carb, grain-free, sugar-free and sugar-free. Believe me, I've looked - and just because it says its 'paleo' doesn't mean it won't contain a ton of honey, maple syrup and even 'coconut nectar'.

Friends, that's all just sugar by another name. ⠀

One of the joys of granola is its crunchy texture, which is typically created by using liquid sweeteners, but I've used egg whites in this recipe to keep the carbs low but create that perfect bite when pairing it with plant-based yoghurt or milk. But wait, even if you don’t want to use egg whites (my vegan / egg intolerant / gut-healing friends) you can simply replace them with 1/4 cup of aquafaba (the liquid from canned chickpeas)!⠀


Grain Free, Low Carb Vanilla and Cinnamon Granola

  • 2 1/2 cups of mixed nuts and seeds (I used pumpkin seeds, sunflower seeds, pecans and sliced almonds

  • 1/2 cup peeled tiger nuts

  • 2 egg whites

  • 1 teaspoon vanilla extract

  • 1 teaspoon cinnamon

  • 10 drops stevia (optional)

Preheat oven to 300 degrees.

Whisk the egg whites until thick, then gently mix in the cinnamon, vanilla extract and stevia. Pour in the nuts and tiger nuts, and stir carefully, ensuring everything is evenly covered.

Line a baking sheet with parchment paper, then pour out mixture creating a thin, even layer. Bake in the oven for 60 minutes, moving occasionally to break up any ‘lumps’. Leave to cool, then store in an airtight container.

Don’t want to use egg whites? Simply replace them with 1/4 cup of aquafaba (the liquid from canned chickpeas)!



Eat Well: Spaghetti Squash and Meatball Bake with Primal Kitchen Vodka Sauce

Typically store-bought sauces that are gluten-free, dairy-free, sugar-free and inflammatory oil-free have been pretty hard to find, but in the last few months, Primal Kitchen has been coming in clutch with their expanded range of products.

The new line includes these incredible pasta sauces that have been perfect for Husband Hanway and I when we want a quick but healthy mid-week meal, and they are perfect for using as a base when making one of my ‘throw and go’ meals: especially when paired with cauliflower rice or zucchini noodles, and a pre-cooked protein such as chicken or ground beef.

I had a little extra time this weekend so I made this Spaghetti Squash and Meatball Bake with Primal Kitchen Vodka Sauce for the both us and it was delicious! In the interests of time, I cooked my spaghetti squash in my Instant Pot, but you could use zucchini noodles for an even quicker option, and to save even more time you could skip the meatball browning step and put the skillet straight in the oven.

Spaghetti Squash and Meatball Bake with Vodka Sauce

  • 1 spaghetti squash, cooked

  • 1 jar of Primal Kitchen Foods Vodka Sauce

  • 1 tablespoon coconut oil

  • 1 handful fresh basil

  • Black pepper to season

For the meatballs:

  • 1lb organic ground turkey

  • 1lb organic, grass-fed ground beef

  • 2 eggs or ‘vegan eggs’

  • 2 tablespoons ground flaxseed

  • 1/2 teaspoon onion powder

  • 1/2 teaspoon garlic powder

  • 1/4 teaspoon Himalayan salt

  • 1/4 teaspoon black pepper

Place all ingredients in a large bowl or food processor and mix well. Chill in the refrigerator for a minimum of 30 minutes, then shape into 10-12 meatballs.

Preheat the over to 350 degrees.

Melt the coconut oil in a large skillet on a medium heat, then add the meatballs. Cook for 4-5 minutes on each side or until golden brown. Remove from the heat, add the cooked spaghetti squash, pour over the sauce, and bake in the oven for 25-30 minutes. Serve topped with the fresh basil and a generous seasoning of freshly ground black pepper.

You can buy all of Primal Kitchen’s #JennyApproved products from their website: www.PrimalKitchen.com, or from Whole Foods, Target and Walgreens.










Beam CBD Beet Beauty Brownies

Be still my beating heart. These CBD Beet Beauty Brownies with Beam CBD Oil turned out so much better than I expected - they are #glutenfree, #dairyfree, #eggfree, #soyfree, #sugarfree and #vegan, #paleo and #keto !

So what are they made of, I hear you ask. Great question! I'm a huge believer that at least 85% of your foods should be 'functional' (such an unsexy term) - that is they should be packed full of ingredients that confer health benefits. But that doesn't mean you can only eat salad! As I've got older (I'm 39 in 10 days) I've become slightly obsessed with skincare, from the inside and out, and these brownies are packed full of ingredients that help to:

  • lower inflammation (thanks to the Beam CBD Oil - one of the key benefits of CBD Oil is its ability to lower systemic inflammation, and I will only take @beam as its 100% THC free) creating a smooth, even skin tone.

  • give you a healthy glow - the beets used in this recipe not only are seasonal and give depth of flavor, they (along with the cacao) are also packed with oxidative stress fighting phytonutrients that help you skin glow and prevent premature aging.

  • plump skin - every single cell in our body has a phospholipid bilayer (the cell membrane) made of fat. For skin to look plump and well hydrated it is essential that we consume great fats, and in this recipe I've used coconut oil, zinc rich tahini and walnuts for crunch.

Beam CBD Beet Beauty Brownies

Ingredients

  • 2/3 cup organic beets, steamed or roasted until soft

  • 1/2 cup tahini

  • 1/2 cup coconut oil

  • 2 tablespoons vanilla extract

  • 3/4 cup cocoa powder

  • 1/3 cup almond flour

  • 1 teaspoon ground cinnamon

  • 2 Tablespoons coconut flour

  • 1/2 teaspoon baking powder

  • 1/4 cup almond milk

  • 1 serving Beam CBD Oil

  • 10 drops stevia (optional)

  • 1/4 cup chopped walnuts

Instructions

Preheat the oven to 350F and line an 8x8 dish with parchment paper

Gently melt the coconut oil and tahini in a pan and leave to cool.

In the bowl of a food processor, combine all ingredients and puree on high until the mixture is smooth, periodically scraping the sides and bottom of the bowl to make sure everything is evenly incorporated - or (like I did) mix by hand in a large mixing bowl for a great arm workout.

Spoon mixture into prepared baking dish..

Bake for 35-40 minutes, or until a tester comes out clean.

Allow to cool completely in the pan before slicing or grab a spoon and eat the whole pan whilst warm...

Don’t forget you can save 15% on all Beam products by using my code ‘jennyh’ at checkout!

Looking for more ways to destress and beautify at the same time? You’re invited to my Sleep and Stress Pajama Party in partnership with Follain where we will face mask with Tata Harper, indulge in CBD treats, enjoy a VIP shopping experience with 15% on all Follain products, and I’ll be hosting my ‘Revive: Restful Routines for Restorative Sleep’ workshop. And all whilst wearing your pajamas! This #SelfCare series will be taking place in NYC on Sunday 10/20 and Boston on Wednesday 10/23. Your RSVP (spaces are limited) head to:

Sleep and Stress Pajama Party at Follain

Healthy Date Night: We Tried The New Fall Menu At The Ritz-Carlton Boston

Tim and I tend to stick to certain types of restaurant for our weekly date night as we know they will have healthier options for us: sushi, steakhouse, Mediterranean and tapas. Up until now we have typically avoided American style bistro restaurants as lighter options seemed few and far between, so when we were invited to try the new Fall menu at the Artisan Bistro at the Ritz-Carlton in Boston we were intrigued to see what dishes they had on offer that could suit our diet styles.


The Fall menu has been designed by the restaurant’s new Executive Chef Kenneth ‘Shane’ Cooprider, who mentions that adding thoughtful plant-based dishes that would appeal to everyone was important to him for this new menu: "going with the momentum of plant-based requests, we're in tune with both vegan and vegetarian requests and even have three dishes that are completely vegan! The Cauliflower Steak, Roasted Carrots, and our Carrot-Coconut Soup are sure to be crowd-pleasers, whether you're vegan or not."

It was actually a little cold and rainy the night of our date, and so we were delighted to be greeted by Chef Micole Rivera Suarez who told us that she already had the Carrot Coconut Bisque ready to help warm us up on a chilly night! In addition to the Carrot-Coconut Bisque we also tried the Roasted Rainbow Carrots and the Harissa Roasted Cauliflower Steak, which were all ridiculously delicious. Tim and I are not vegan or vegetarian, but do love our plant based dishes, and what I loved about these options was that they were so thoughtful. Typically ‘meat-free’ dishes can feel like an afterthought, or a regular dish that is just missing some items, but these were complete and well-rounded and would appeal to vegans and meat-eaters alike.

We also absolutely loved the light and bright Grilled Oysters  with charred fennel mignonette, kalamansi, and smoked tomato jam, and further light options to start include Citrus Poached Jumbo Prawn, Jumbo Blue Crab Escabeche and Chardonnay Steamed Blue Point Mussels. Typically I’ll choose protein and vegetable based starters instead of having a dessert, and the Artsian Bistro had so many options to choose from I wish I had had room for them all!

There are an abundance of gluten free and dairy free entrees, and whilst the fish dishes appealed to me (I usually choose fish when I’m eating out in Boston), Tim chose the steak, meaning we could both try each other’s dishes. Both of our meals were super satisfying (without feeling too heavy) and the seasonal accompaniments were perfect for the Fall. The staff were all incredibly knowledgeable about the gluten free and dairy free choices on the menu, and could not have been more helpful or friendly (and not just to us, the woman on the table next to us was struggling to read the menu, so her server bought over a pair of reading glasses for her to borrow)!

Organic wine is a non-negotiable for Tim and I, so we were delighted to find a number of organic reds (we only drink red) on the menu. And whilst cocktails are not typically on our radar we just had to try their new range of wellness based cocktails, which includes Midnight in Kyoto, a relaxing blend of rum, lava water matcha and CBD oil, Amazonia, a vodka based cocktail with carrot, turmeric & ginger juice, Azabache, with tequila mescal, grapefruit juice and activated charcoal, and my favorite The Kerem, which is congnac, cinnamon and pomegranate, beet and cranberry juice.


We had such a wonderful time at the Artisan Bistro at the Ritz-Carlton Boston that we are already planning our next dinner date there! We love to find restaurant options that include lighter, brighter options and organic wines that mean we can really enjoy our evenings and still feel great the next day. Do you have a great #JennyApproved restaurant we should try, or an idea for a healthy date night? Let me know below!

Thank you to the Artisan Bistro at the Ritz-Carlton Boston who kindly invited us to dine for free.

Are you looking for a healthy but fun night out in Boston or New York for you and your Wellness Boo or BFF? Click here to RSVP to my upcoming Pajama Parties!




















Foods That’ll Help You Thrive During Cold and Flu Season

Foods That’ll Help You Thrive During Cold and Flu Season

 It seems unavoidable -the leaves begin to fall from the trees, the temperature drops, and we start to feel the beginnings of a cold or even the flu. The change of season, shorter days and cold, wet weather takes a toll on our immune system, and the use of indoor heating can dry and damage the mucous membranes and microbiome in our noses and throats, leaving us more susceptible to air-born bacteria. 

Typically the change in season corresponds with a change of our schedule too - a summer of cookouts, too much alcohol and travel can mean our health is less than optimum, and we follow this with ‘back to school season’, cramming in as much work (and its accompanying stress and lack of sleep) between September and the holidays. 

1)    Prioritize Gut Health

With over 70% of our immune system housed in our GI Tract, taking care of your digestive health should be your number one consideration when staying well in the winter. I recommend a two-part approach of healing your intestinal lining by adding in foods such as bone broth and collagen which contain specific tissue healing amino acids and nourishing your microbiome with fermented foods such as kimchi, plant-based yogurt, and kombucha. 

 Try adding a scoop of collagen powder to your morning smoothie, and use bone broth as a base for winter soups, or even warmed up on its own as a comforting winter drink at least 3-4 times a week. Aim for 1 serving of fermented food a day, and my favorite way to do this is to add kimchi or sauerkraut to my lunch or dinner or have plant-based yogurt with berries and seeds as a healthy snack or dessert. 

Use code ‘JHANWAY15’ at for my favorite bone broth at Bare Bones Broth for a 15% discount!

 2)    Manage Inflammation 

 Managing inflammation on a daily basis is key to preventing not just seasonal illness but also chronic disease. Systemic inflammation causes an over activation of the immune system meaning that we are more susceptible to catching colds and flu, and the length of our symptoms will be extended. 

Turmeric and its cousin, Ginger both contain anti-inflammatory compounds and are easy and delicious to add to winter foods. Add freshly grated ginger and turmeric to juices and smoothies, or add flavor and color to soups, stews curries, and chilis with either the fresh or ground variety. 

My favorite New Chapter products for managing inflammation are Zyflammend and Fermented Turmeric Booster Powder.

3) Boost Vitamin C Efficiency with Zinc Rich Foods

Vitamin C is well known for its immune-boosting effects, but studies show that its efficacy is increased when combined with zinc. Whilst it's true that oranges contain a significant amount of  Vitamin C other options that actually include higher amounts include elderberries (try these dried as a topping for oatmeal), kale, red and green peppers, and broccoli. Pair these with zinc-rich foods such as seafood, eggs and nuts and seeds to shorten cold and flu symptoms. 

Tahini is one of go-do zinc rich foods - create my Tahini Cumin Dressing dressing by combining the following in a mason jar and shaking well: 2 tablespoons tahini, 2 tablespoons extra virgin olive oil, 1 clove minced garlic, juice and zest of 1 lemon, 1 teaspoon cumin and a pinch of Himalayan salt and black pepper .

I buy all of my pantry staples (including the ingredients above) from Thrive Market. Use the link below for a 25% discount and free shipping: http://thrv.me/jennyhanway

4) Eat Seasonally 

Eating seasonally is great for our health all year round, as Mother Nature provides what we need when for optimal health! In the Fall and Winter we see nourishing and grounding root vegetables such as squashes and sweet potato (also a great source of Vitamin C), dark leafy greens such as kale and cavolo nero (rich in calcium that help much needed Vitamin D absorption), and mushrooms such as shitake and maitake that contain alpha-glucans and beta-glucans that help boost the immune system. Aim for at least 60%-70% of your produce to come from local, seasonal sources for maximum health benefits. 

My weekly deliveries from Boston Organics help me to eat seasonally and locally, and try new nutrient dense produce. Use code ‘6519bofdbh’ for a 10% discount!

Contact: jenny@jenniferhanway.com