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.

Filtering by Category: Eat Beautiful

Golden Milk Chia Pudding with New Chapter's Fermented Turmeric Booster Powder

This post is written in partnership with New Chapter, 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!

Soothing, nourishing and inflammation calming Golden Milk is a staple for me in the winter, but as the seasons change and temperatures increase (thank goodness), I wanted to find a way to switch up one of my favourite wellness recipes to give it a seasonal twist. This Golden Milk Chia Pudding with New Chapter Fermented Turmeric Booster Powder is the perfect solution, and its works as a delicious breakfast or mini meal for the Spring and Summer.

I love New Chapter Fermented Turmeric Booster Powder as it gives me all the inflammation supporting benefits of Turmeric, whilst their patented fermentation process unlocks and activates the full nutrient benefits. Remember, it’s not what you eat, but what you absorb!

Golden Milk Chia Pudding with New Chapter Fermented Turmeric Booster Powder⠀

• 1 cup almond milk⠀
• 1 tablespoon coconut butter⠀
• 1 serving New Chapter Fermented Turmeric Booster Powder⠀
• ½ teaspoon ground cinnamon⠀
• ½ teaspoon fresh ginger⠀
• ½ teaspoon vanilla extract⠀
• 5 drops organic stevia or ¼ teaspoon raw honey ⠀
• Pinch of freshly ground black pepper⠀
• 2 tablespoons chia seeds ⠀

Topping: hemp seeds, shredded coconut and grated apple.⠀

Gently warm the almond milk and coconut butter in a pan until the coconut butter is fully melted. Transfer to a blender and add the remainder of the ingredients except the chia seeds. ⠀

Place the chia seeds in a small bowl and pour over the golden milk. Place in the refrigerator and chill for a minimum of 3 hours. ⠀

Top with hemp seeds, grated apple and shredded coconut.

This recipe is perfect for those following my 28 Day Guided Gut Healing Program and my Lean and Clean Program!

Summer Soothing Smoothie with New Chapter's Fermented Aloe Powder

 This post is written in partnership with New Chapter, 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!

Hello summer! I love how light and bright this time of year makes me feel, and I love to reflect this in my nutrition and wellness practices to make the most of this health giving season. 

The more I learn about Ayurveda and seasonal eating the more I try to implement these practices into my daily regime. This does not involve huge, time consuming shifts of my normal routine, just slight tweaks and adjustments that feel like common sense and have me feeling more connected to both my body and the environment around me. 

One of my breakfast staples is a superfood smoothie, and whilst in the winter I crave the richness and warmth of ingredients such as cacao and cinnamon, in the summer I love to switch this up to include cooling, water rich, alkalising and detoxing plant based foods to help boost my digestion and liver function.  

I created this Summer Soothing Smoothie with New Chapter’s Fermented Aloe Booster Powder with all these principles in mind and every ingredient is carefully chosen for its summer health giving benefits (oh, and it tastes delicious too): 

Pineapple

Pineapple contains bromelain, a source of proteolytic enzymes that help to break down and digest food in the digestive tract. It’s also wonderful for reducing inflammation and speeding up wound healing, is packed full of fibre and is a rich source of manganese, a trace mineral that is essential for glowing skin and blood sugar balance. 

Cucumber

Water rich and cooling in the warmer months, cucumber is a great source of much needed minerals such as silicon, potassium and magnesium. Cucumber also confers anti-inflammatory and kidney cleansing properties, and I recommend buying organic so you can reap the benefits of eating the vitamin c rich skin. 

Baby Spinach 

This sweet tasting, vitamin packed leafy green is a wonderful source of fibre and is a natural source of glutathione, an antioxidant that is essential for upregulating our detoxification pathways.  

New Chapter’s Fermented Booster Aloe Booster

My go-to supplement for gentle detoxification and digestive support*, New Chapter’s Fermented Aloe Booster Powder (with its blend of organic fermented aloe, turmeric, peppermint, coriander, cardamom and artichoke) is so calming and soothing for my gut that I never travel without it. It is in my holistic health ‘first aid’ kit for when my gut health is compromised from eating something that doesn't work for me, or when I suffer from stress related gut issues. Whilst I love to add it to my morning smoothies I also enjoy it simply stirred into a glass of cool water for a refreshing drink in the summer months. 

Summer Soothing Smoothie

●     1 serving Vanilla Complete Organic Plant Protein+

●     ½ cup fresh pineapple

●     ½ cucumber

●     1 cup baby spinach

●     ¼ avocado 

●     1 tablespoon chia seeds

●     1 serving New Chapter Fermented Aloe Booster Powder 

●     1 cup almond milk

●     2-4 ice cubes

Place all ingredients in a blender and blend until smooth. 

You can find all New Chapter products mentioned in this post on their website, and at Whole Foods, CVS, Amazon and your local health food store. 

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*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.








Breakfast Smoothie: Pecan Pie

Happy National Pecan Pie Day!

Whilst I can't deny that Pecan Pie is delicious, its crazily high sugar content make it a little too decadent for an everyday treat. I've created this sweet, thick and creamy Pecan Pie Superfood Smoothie so you can enjoy the taste whilst keeping blood sugar stable and providing a ton of micronutrients.

Pecans are a great source of inflammation lowering, skin loving Omega 3 fatty acids, and are packed full of much needed minerals including magnesium, manganese, zinc and copper. 

Buy your pecans unsalted, and if they are roasted they should be dry roasted to avoid inflammatory fats. And just like all nuts and seeds once opened they should be stored in the freezer to prevent oxidation.

Pecan Pie Super Food Smoothie

  • 20g vanilla collagen or plant protein powder

  • 1/2 cup frozen cauliflower rice

  • 1/4 apple

  • 2 tablespoons ground flaxseed 

  • 1 tablespoon pecan butter (I love @artisana organics) or 1 tablespoon chopped pecans 

  • 1/2 teaspoon vanilla essence

  • 1/2 teaspoon ground cinnamon

  • 1.5 cups oat milk

Place all ingredients and blend until smooth.

Perfect for my Gut Healing and Lean and Clean Programs. 


Lean and Clean: Coconut Protein Pancakes⠀

These Coconut Protein Pancakes are one of my absolute favorite recipes from my new 8 Week Lean and Clean Program, and they are perfect for a light and bright Spring Sunday brunch! I love to serve these with a side of fresh berries and a drizzle of yoghurt.

Coconut Protein Pancakes⠀

  • 1⁄4 cup of coconut flour⠀

  • 1⁄2 scoop vanilla vegan or collagen protein powder ⠀

  • 1 tablespoon ground flaxseed⠀

  • 1 egg⠀

  • 3 egg whites⠀

  • 3/4 cup of almond milk⠀

  • 1 teaspoon vanilla extract⠀

  • 1 teaspoon ground cinnamon⠀

  • 1/2 teaspoon baking powder

  • Pinch of Himalayan salt⠀

  • 3 tablespoons coconut oil (for cooking)⠀

Mix all ingredients (except the coconut oil) in a large bowl. Heat the oil gently in a non stick pan. Pour in 1/4 cup of mixture, and cook on a medium heat until golden brown on both sides (about 3­ mins each side).

My 8 Week Lean and Clean Program is available in person and online, and you can save $100 if you sign up by 4/31!  Click HERE to learn more.

Eat Beautiful: Brains and Beauty Superfood Smoothie

I'm naming today's breakfast my 'Brains and Beauty Superfood Smoothie' as it is packed full of polyphenols, the anti-antioxidants that help minimize free radical damage to your cells. 

These free radicals are one of the major causes of skin aging, and cause systemic inflammation, which as we know can effect everything from gut health, hormone balance and cognitive function. Polyphenols are also a great source of BDNF - Brain Derived Neurotrophic Factor, a protein that helps you grow new brain cells. 

Polyphenols are mostly found in dark red, purple and brown foods, and blueberries and cacao have some of the highest amounts. Pair this smoothie with a cup of organic, low acid coffee for even more anti-oxidant action! 

Brains and Beauty Superfood Smoothie

* 2 tablespoons hemp seeds 
*1/2 cup blueberries (fresh or frozen)
*1 cup spinach (fresh or frozen)
*1 cup cauliflower rice (frozen)
*1 tablespoon cacao powder (I love @terrasoul) 
*1 tablespoon ground flaxseed
*1 tablespoon coconut cream
*1/4 tablespoon cinnamon
*1.5 cups coconut milk 

Place all ingredients in a blender and blend until smooth. Top with cacao nibs for some extra crunch!

Get Your Great Fats With New Chapter’s Wholemega Whole Fish Oil

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!

 Good fats? Consider these great fats! 

We need omega fatty acids on a cellular level for optimal health and wellbeing. Every cell in our body has a lipid bilayer, which is a cellular membrane containing everything the cell needs for nutrient and energy transfer and for communication. To keep the integrity of the structure of the cell wall we need a balance of fats in our body, including Omega’s 3, 6, 7 and 9. 

These great fats are also needed for brain health, nerve health, joint health, eye health, mood and cognitive function, and cardiovascular health. High levels of omega 3 fats in tissue has even been shown to help against environmental free radical exposure. Omegas are also a huge part of the body’s inflammatory response and work as signalling molecules to ensure a balanced inflammatory response. Inflammation is the root cause of most chronic disease, and we should all be prioritizing inflammation modulating foods, supplements and lifestyle behaviours as one of the keys to optimum health. 

 Omega’s 3 and 6 are what we all know as Essential Fatty Acids, or EFA’s, meaning that they are not made directly by the body. We need to be consuming them in our diet to ensure adequate amounts for all the numerous metabolic processes they are needed for. Great food sources of essential fatty acids include oily fish, chia seeds, flax seeds, avocados and leafy greens. 

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When we eat plant based foods with Omega 6 and Omega 3 fatty acids by consuming them in the forms of Linoleic Acid and Alpha Linolenic acid. To convert these into EPA and DHA, which are the most beneficial forms of Omegas for health, our body has to go through a complicated and rather inefficient enzymatic process which can use up valuable micronutrients. 

Further down this enzymatic chain, EFA’s can be converted to eicosanoids, which are a vital part of our immune and inflammation response.

 Even when we consume Omega 6 and Omega 3 rich foods (such as oily fish like salmon and mackerel) we would need to be eating them at least 3 times a week for levels beneficial for health, which is something I know neither my clients nor I do on a regular basis! 

 I recommend that all my clients take a daily fish oil supplement such as New Chapter’s Wholemega Whole Fish Oil as I know it will support their health goals. When we supplement with a good quality fish oil, such as Wholemega Whole Fish Oil, we are getting the EPA, DHA and other Omega 3’s, 5’s, 7’s and 9’s in their fully converted state, meaning we do not need to use precious enzymes and other co-factors such as vitamins and minerals (which may be needed elsewhere in the body) to convert them to their most effective form. When taken daily, a week of Wholemega actually provides Omegas equivalent to 3 servings of wild salmon, which is right on target with recommendations. 

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New Chapter’s Wholemega Whole Fish Oil comes from 100% wild caught Alaskan Salmon and includes 17 omega fatty acids (including Omega-3s EPA and DHA, and Omega 9s which most people do not consume enough of in their diets), Vitamin D3, and Astaxanthin, an antioxidant. What I particularly love about Wholemega is that it’s 100% sustainably caught Wild Alaskan Salmon oil, so I know that it’s an ocean-friendly choice as well as a healthy one. 

And whilst I highly recommend supplementing with New Chapter’s Wholemega Whole Fish Oil to ensure optimum levels of essential fatty acids, we can still benefit our health and vitality by doing double duty and adding great fat boosting and inflammation modulation foods to our diet! And even better, they can taste delicious too! 

Wild Alaskan Salmon Salad with New Chapter Fermented Turmeric Tahini Probiotic Dressing 

For the salad:

·      1 fillet wild Alaskan salmon, grilled

·      2 cups leafy greens 

·      1 cup finely sliced beets

·      1 cup pickled carrots

·      ½ cup toasted pumpkin seeds 

 

For the dressing:

 ·      1 serving New Chapter Fermented Turmeric Booster Powder

·      2 tablespoons unsweetened coconut yoghurt

·      Juice of half a lemon

·      Pinch Himalayan salt

·      Pinch black pepper 

Place all dressing ingredients in a mason jar and shake well. Place all salad ingredients in a large bowl and dress, ensuring all ingredients are coated thoroughly. 

 

References:  

https://www.sciencedirect.com/science/article/pii/S0889159118302204

https://www.sciencedirect.com/science/article/pii/S0952327816302137

https://www.sciencedirect.com/science/article/pii/S221295881730157X

https://www.sciencedirect.com/science/article/pii/S0165032717320141




Valentine’s Day Tahini and Goji Berry Bites with New Chapter’s Fermented Maca Booster Powder

Not just for Valentine’s Day, these delicious Tahini and Goji Berry Bites with New Chapter’s Fermented Maca Booster Powder are packed full of great fats, plant based protein and gut health boosting fibre, combined with the energy and vitality boosting benefits of my favorite New Chapter Fermented Maca Booster Powder.

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 They are so easy to make with no cooking required, and can be stored in the refrigerator for up to a week, and the freezer for up to a month, although they get eaten within days (sometimes hours) in my house! This recipe is super flexible too and you can add chopped nuts, coconut butter and even cacao nibs depending on what you have in the pantry at home.

I love to use tahini as a great alternative to regular nut butter - in my opinion it is such an unsung superfood hero! It’s packed full of Omega 6 fatty acids, a group of essential fats that you can only get from dietary sources, that help ensure a healthy inflammatory response and keep your cell walls permeable for energy transfer and cellular communication. It is also an amazing source of some of the much-needed minerals that our western day diets are woefully lacking in, including zinc, magnesium, copper, phosphorus, manganese and iron.

 Hemp seeds provide plant based protein and help to balance the higher fat content of this nutrient dense snack. Hemp seeds are an great source of Gamma Linoleic Acid or GLA, one of the active forms of Omega 6 fatty acids that is rarely found in other food sources. GLA is used by the body to produce prostaglandins that help regulate immune function, manage inflammation, and it can help to alleviate PMS and menopause symptoms.

 Ground flaxseed gives this superfood snack some crunch and texture, whilst helping boost digestion and detoxification thanks in part to its high concentration of lignans, compounds that act like a sponge whilst moving through the GI tract.

 Antioxidant and phytochemical rich goji berries add a pop of colour and sweetness whilst still keeping this recipe low in fructose and carbohydrates, and coconut oil adds satiating, energy rich medium chain triglycerides that help ensure a heathy cellular membrane.

 Rounding off this superstar line up of health boosting whole foods is New Chapter’s Fermented Maca Booster Powder, which I keep on my countertop at all times to add to lattes, smoothies and healthy snacks such as this one.

 New Chapter’s patented fermentation process uses clinically studied probiotics that ensures my body can use and assimilate all of the energy, endurance and vitality boosting benefits of maca powder at a cellular level, whilst making this booster powder easily digestible and absorbable (remember, you are not what you eat, but what you absorb). *

 And as Maca was traditionally used as an aphrodisiac, it’s the perfect addition to any Valentine’s Day recipe!

 Tahini and Goji Berry Bites with New Chapter’s Fermented Maca Booster Powder

·       ½ cup coconut oil

·       ½ cup tahini

·       ¼ cup hemp seeds

·       ¼ cup ground flaxseed

·       10 drops stevia or 1 teaspoon raw honey

·       ½ teaspoon ground cinnamon

·       ½ teaspoon vanilla extract

·       ¼ teaspoon Himalayan salt

·       ¼ cup goji berries

·       1 serving New Chapter Fermented Maca Booster Powder

Boil 1 cup of water, and soak goji berries whilst preparing the rest of the ingredients.

Melt together the coconut oil and tahini in a pan on the stove top, and stir until fully combined. Stir in the hemp seeds, ground flaxseed, sweetener of choice, vanilla, cinnamon, Himalayan salt and New Chapter Fermented Maca Booster Powder, then drain the goji berries and stir these into the mixture too.


Line a freezer safe dish (I used an 8.1 x 5.9 x 11.9 inches) with parchment paper, or use an ice cube tray (like the cute heart shaped one I used in honour of Valentine’s Day), then pour in the mixture. Freeze for a minimum of 4 hours (if you can wait that long), then remove from the freezer and slice if needed.

 

 *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.

References:

 https://www.ncbi.nlm.nih.gov/pubmed/12472620

https://www.ncbi.nlm.nih.gov/pubmed/16201847

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033240/

https://www.ncbi.nlm.nih.gov/pubmed/30728882

 

 

 

 

 

Live Well: What Your Calcium Supplement Should Contain - And What It Shouldn’t!

What Your Calcium Supplement Should Contain - And What It Shouldn’t!

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!

The majority of my clients are women in their mid-twenties through to their early fifties, and I often hear that they have been recommended by their doctor to take a calcium supplement, though they are unsure how to choose one that is beneficial for their health needs.

Until the age of around thirty women are still able to develop new bone mass, however after the age of thirty bone density breakdown overtakes bone build up, which can cause a gradual loss of bone mass, with women over the age of fifty being at most risk for osteoporosis.

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Taking the right calcium supplement is a great way of increasing bone density and reducing bone breakdown, and in addition to this there are some other simple and easy healthy habits that I recommend you add into your wellness routine (at thirty eight I do these on a daily basis) for strong bones and healthy joint function:

●       Perform weight bearing exercises - this can be anything that makes your muscles work against the force of gravity, and includes using barbells, dumbbells or your body weight whilst performing movements such as squats, lunges, push-ups and planks, or simply, walking, jogging, hiking and running.

●       Consume foods that are naturally high in calcium - plant based options include almonds, walnuts and brazil nuts, beans and lentils, dark green vegetables such as kale, cabbage, spinach and fruits such as figs and rhubarb.

It is imperative to understand that no vitamin or mineral works alone in the body, they have a synergistic effect that must be taken into consideration when choosing your daily supplements. Just as we need fat to absorb certain vitamins, we need a smart combination of vitamins and minerals to ensure they are effective in the body.

 When a client asks me to suggest a calcium supplement I always recommend New Chapter’s Bone Strength Take Care (I also take this supplement everyday as part of my morning wellness routine). I recommend this supplement as it is carefully formulated by New Chapter to include Vitamins K2 and D3, which are essential when ensuring that the calcium is absorbed efficiently and directed to the bones.* It also helps to support joint flexibility and maintain heart health, which are all essential components of optimum health and wellbeing.*

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The calcium complex in New Chapter’s Bone Strength Take Care is derived from a natural plant form of Red Marine Algae (all of New Chapter’s products are whole foods based), and does not contain any limestone, chalk, synthetic fillers or binders or animal byproducts, making it suitable for vegetarian diets (it is also Non-GMO project verified, Kosher and Gluten Free). I recommend a whole foods based, minimally processed diet to all of my clients, and I love that New Chapter offers targeted supplement solutions that emulate that high standard.

*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.

References:

National Institute on Aging. Health Information. Publications. Age Page. Osteoporosis: The Bone Thief

 

Gut Healing: Bone Broth Matcha Latte

Matcha Latte with Bone Broth?

Trust me on this one - its delicious. It's perfect for these chilly winter days here on the East Coast, and couldn't be more packed with antioxidant and gut healing benefits.

Bone Broth Matcha Latte

Whisk the matcha green tea powder with the hot water, then gently warm the nut milk and bone broth in a pan together. Pour into the matcha green tea powder and stir well.

Resist the urge to add any sweetener, the slightly savoury and umami flavour is what makes it taste so good!

My favourite matcha tea powder is from Zen Matcha Tea - you can save 20% on your first order of Zen Matcha Tea with the code: 'welcomejh20'
https://www.zenmatchatea.com/store/

I drink bone broth every day for its gut healing and skin smoothing properties - you can save 15% on Bare Bones Broth and Collagen Powder with the code: 'JENNYH':
https://www.barebonesbroth.com/



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/

Contact: jenny@jenniferhanway.com