Jennifer Hanway

Helping You Live Your Best Life Through Nutrition, Fitness and Wellbeing

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: Healthy Holidays

Live Well: Clean and Classic Mulled Wine Recipe

This post is not sponsored, however Fitvine Wine did send me some of their products to try for free. Since then we have become loyal customers, and I am writing this next to a case of 12 bottles that we bought for our clients…!

For me, the holidays just aren’t the same without a glass (or two) of delicious warming mulled wine! The popularity of mulled wine is far more widespread back home in the UK, but traditionally recipes usually call for added sugar and use lower quality wines as the base.

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I’ve given my traditional mulled wine recipe a #JennyApproved spin by eliminating any added sugar (the fruit and spices give it just a touch of natural sweetness), and I’m using new favourite red from Fitvine Wines as the base.

Tim and I have been drinking organic wines for years (responsibly, of course), but recently I dug a little deeper into what actually constitutes ‘healthier wine’ and how we can make the best choices for our health and wellbeing. Selflessly, we undertook the task of sampling ‘clean’ wines, and following this became complete converts to Fitvine Wine.

We love both the taste and how we feel after drinking their wines - even through we never drink more than 2 glasses of wine a night (typically we open just 2 bottles a month) we still don’t feel our best when consuming other clean or organic wines, but with Fitvine we always feel great the next morning (important for someone who usually starts their day at 5.30am).

We now only drink Fitvine wine at home, and their Holiday Red is our absolute favourite (we are actually stockpiling it at home as it is limited edition, and have gifted it to our clients this year). Whilst I will never claim that drinking any kind of alcohol is ‘good for you’, I ‘m happy in the knowledge that Fitvine is very low in sugar (its suitable for even Tim’s ketogenic diet), that the health boosting effects of red wine have been maximised, and that I am not getting any nasty fillers or additives that I certainly wouldn’t allow from any of my other food choices.

Fitvine Wine grapes are grown at a higher elevation with more sun exposure, meaning they have higher amounts of health boosting antioxidants and polyphenols. The extended fermentation process lowers the sugar levels in the wine, resulting in an average of less than 1g of sugar per litre (some wines can have up to 57g per litre)! Finally the proprietary filtering process creates a gluten free and vegan friendly wine, and one that is very low in sufites, which is why we still feel our best the next morning.

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Clean and Classic Mulled Wine

  • 1 Bottle Fitvine Wine Holiday Red

  • 1 orange

  • 1 lemon

  • 1 lime

  • 3 cloves

  • 1 cinnamon stick

  • 1 bay leaf

  • 1 vanilla pod, halved lengthways

  • 1 star anise

  • 1 whole nutmeg, for grating

Peel the orange, lime and lemon (being careful not to get too much pith). Squeeze the juice from the orange.

Pour the wine into a large pan and add the peel, orange juice, cloves, cinnamon stick, bay leaf, vanilla pod, star anise and a little freshly grated nutmeg. Warm gently on a low heat for 20-30 minutes.

Remove from the heat, strain, and serve.

To purchase Fitvine Wine head to: https://www.fitvinewine.com/


Friday Five: Healthy (!) Holiday Drinking

Cheers to the weekend!

Whilst healthy living might not be the first thing on your mind as we hit 5.30 this evening and head into the Memorial Day weekend, there are ways to let your hair down and enjoy time with friends and family, without derailing your wellness goals and feeling terrible the next day!

One question I get asked from my clients all the time is 'can I still have alcohol?' and this week's #FridayFive is all about how you can enjoy a glass or two, whilst staying on track with your goals:

1) Choose Quality, Not Quantity: if you only follow one of these tips, then make sure it is this one. So many of the negative effects of drinking come from the additives and toxins in our alcohol (in the US wine producers can use up to 76 additives without disclosing on the bottle), but this can be avoided by choosing higher end organic products. Purchase your wine from an independent retailer (rather than a liquor store) and tell the staff that you are looking for an organic wine. Often European wines are made using organic processes (or as close to organic as possible ) but do not hold an organic certificate. If purchasing online Dry Farm Wines and Fit Vine Wines are two great options.

2) Go Low (Sugar): alcohol is one of the least nutrient dense substances out there, and spikes blood sugar and insulin levels whilst containing barely any nutrients (yes, some red wines contain polyphenols & antioxidants, but the bad still outweighs the good), so choose low sugar options such as champagne or prosecco, red wine, or diluted clear spirits (such as gin and tonic, or vodka and soda).

3) Food First: keep blood sugar levels stable by eating a #PFFFormula (Protein, Fat Fibre) meal or snack before you go out. This will help prevent blood sugar spikes and help your body metabolize acetaldehyde (one of the toxic byproducts of drinking that causes a hangover) more quickly.

4) Work Out The Next Day: when there is alcohol in your system the body will prioritize burning this first over your fat stores, as it sees it as a toxin that it needs to get rid of. So, if improving your body composition (lean muscle mass to body fat ratio) is one of your goals, drinking will hinder your progress. To speed up the process schedule a workout for the next day - and even try working out fasted. Drink a ton of water, and hit the sauna afterwards to maximize detoxification.

5) Spritz! If rose is your thing (#roseallday) then lower the sugar content by mixing with club soda and citrus fruits - just be considerate of the number of glasses you are having as this can make it very easy to drink!

 

My 28 Day Gut Healing Program is now available to start at any time!

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

 

Grilled Orange and Cranberry Salad

Today's Meatfree Monday comes courtesy of a warm salad, which is a route I love to take in the winter as you reap all the benefits of a fiber packed, nutrient dense salad whilst satisfying the need for warm, hearty foods that we feel in the winter. It also allows us to stay true to the Ayurvedic principle of eating seasonally, which is so important for our immune systems, digestion and overall wellbeing. 

Today's recipe is a cinch to make, and like the majority of my recipes I suggest making a big batch and using the leftovers to help with meals in a hurry during the week. The salad is hearty enough to be served on its own, but it is also delicious with some roasted root veggies for bigger appetites! 

Grilled Orange and Cranberry Salad
(serves 2 as a main course)

*1 cup quinoa
*
1.5 cups veggie stock
*1 orange
*1/2 cup cranberries
*4 big leaves chard (or other green leafy such as kale or cavolo nero)
*Salt and Pepper
*Toasted pumpkin seeds

Cook the quinoa by covering with the stock, bringing to the boil and simmering until all the stick has been absorbed, and the quinoa has 'opened up' (usually 8-10 minutes). Leave to sit with the lid on for another 5 minutes. 

Melt two big tablespoons of coconut oil in a cast iron or griddle pan, and grill the orange slices until they are slightly golden on both sides (2-3 minutes each side). Turn off the heat, remove the orange slices and set to one side. Add the cranberries to the pan but do not turn the heat on, you want the cranberries to be warmed through and some may burst, but overcooking will turn them to mush! 

Remove the cranberries and set to one side. Chiffonade (cut into thin 'ribbons') the greens, season with the salt and pepper, and sauté in the same pan for 2-3 minutes, adding extra coconut oil if needed. 

Place all of the ingredients in a large bowl, mix well, and serve topped with the toasted pumpkin seeds. 


 

Beat the Christmas Bloat!

Some people have what my Dad would call 'cast iron guts'! They can eat or drink anything they want, and have no nasty side effects. I am not one of those people. I am on the extreme end of the spectrum however; I have a severe gluten allergy that was undiagnosed until my early 30's (like a lot of the people in the health and wellness field I became frustrated when conventional medicine could not help me, and started to do my own research, but thats a story for another day), I'm intolerant to dairy (gluten and dairy sensitivities often go hand in hand), and I caught Typhoid whilst working at a fitness resort in Mexico in my late twenties.

Because of this I am very strict with my diet and avoid gluten, dairy and eggs like the plague. Even so, being out of routine, increased calorie intake and more alcohol and sugar than usual (my mother in law bakes amazing GF and DF treats for me) can result in 'stomach upset' (my polite English terminology), which in my case means bloating, gas, constipation and generally feeling miserable.

Below are my 3 tried and tested ways of helping my gut through the holiday period:

Friendly Bacteria

Probiotics are in common use now, and most people understand the benefits of incorporating them into their diets either in the foods they eat or as a supplement. I like to go two-fold on this when I know my digestive system is going to work a little harder than usual: I up my intake of probiotic rich fermented foods (goats milk kefir and sauerkraut are my favorites, you can buy both from Whole Foods), and every evening I take a good quality probiotic supplement from the Poliquin Group.

What is not as well know is that Probiotics need to feed on Prebiotic fiber to be active in the gut. I like to ensure my prebiotic fiber comes from my diet, great sources are fibrous veggies such as artichokes, leeks, dandelion greens and chicory. These are best eaten raw, but you can still get some of the benefits by lightly steaming them. Bananas (the greener the better) are also a great source of prebiotics.

I've also started to bring a bag of " target="_blank">Tiger Nuts with me when I travel - these little guys are not nuts, but tiny little tubers that are an amazing source of prebiotic fiber. You can also cook with Tiger Nut flour, and watch out for some Tiger Nut recipes on the blog in 2016!

Tiger Nuts
Tiger Nuts

Get Moving

Such a simple thing, but I find it makes a huge difference in my digestion and ahem, motility. I've learnt the hard way that I need to move my body everyday for all aspects of my health, and my favorite way to do this on holidays is to go for a walk, and practice some basic yoga poses that aid digestion.

Here is a 5 minute Yoga for Digestion video from ekhartyoga.com that is suitable for everyone:

[embed]http://https://www.youtube.com/watch?v=Lefh3wWcCHs[/embed]

Green for 'Go'

The fiber from green smoothies (not juices) is a great way to help everything move through the digestive system with a little more ease, and adding pineapple, lemon, parsley and ginger can help with gas and bloating. Below is my favorite 'stomach saving' green smoothie recipe:

1 cup fresh or frozen pineapple chunks 1 cup water or coconut water (or 1/2 and 1/2) 1/4 cup fresh parsley 1 teaspoon freshly grated ginger 1 cup leafy green veggies such as kale, chard, spinach or dandelion greens Big squeeze lemon juice Blend together until smooth and enjoy!
1 cup fresh or frozen pineapple chunks 1 cup water or coconut water (or 1/2 and 1/2) 1/4 cup fresh parsley 1 teaspoon freshly grated ginger 1 cup leafy green veggies such as kale, chard, spinach or dandelion greens Big squeeze lemon juice Blend together until smooth and enjoy!

I hope these suggestions help you as much as they help me. If you have any questions about this post please comment below, and if you have any 'stomach savers' you would like to share I'd love to hear them.

Quick and Easy Tips for a Healthy Road Trip!

Are you (like me) hitting the road today (or tomorrow) to visit family and friends for the holidays? I'm a big fan of road trips, but they can often derail our healthy habits. Here are some quick and easy ways to have a healthy road trip, to ensure you feel full of energy and ready to party when you arrive at your destination! Move It or Lose It

I'm really bad at sitting still for any amount of time (read longer than 5 minutes), so long car journeys are definitely a challenge for me. Before we hit the road I aim to get up just a little earlier so I can do a short at home yoga practice. I love the free content from Yoga Journal, and can complete my practice is around 30-45 minutes which is perfect. Taking a walk, going for a swim, having a dance party in your kitchen to Mariah (just me?), anything that gets the body moving and the blood pumping is a great antidote to sitting still for hours on end, and will stop you feeling stiff and achy on the journey.

The Most Important Meal of the Day

You've guessed it - protein, fats and veggies before you go (see my 7 Days of Breakfast post for suggestions)! Having a good breakfast is going to set you up for the day, stop you from having to eat breakfast at a gas station (no one deserves that), and keep you mentally focussed

Be Prepared

On the subject of gas station food, don't do it! Husband Hanway and I always take snacks on our road trips, and it makes for a much more pleasant journey! Protein shakes, jerky, nuts, fruit (see Healthy Holiday Travel for more ideas) are always on our list, and if its a longer journey consider packing a cooler with some homemade meals too.

Coffee is Life

And then there is gas station coffee. Bitter, tasteless, and served in chemical polystyrene cups. Don't do it. Brew your own at home and take in a thermos. Delicious, better for you and will save you money too.

Water Water Everywhere

Be sure to stay hydrated during the journey, there is nothing worse than arriving tired and cranky at a holiday party, and dehydration can be a big cause of this. Ensure you drink plenty of water during your journey, and your skin will thank you too.

Thats Entertainment

I'm a huge fan of podcasts and long car journeys can be a great time to catch up on my 'must listen' list. Audible is a great option too, so make sure you have downloaded some great content before you leave. Because there is only so many times you can play 'The Preacher's Cat', right?

Disconnect and Connect

Being able to access emails, the internet and social media 24/7 wherever we go is both a blessing and a curse, and I've been guilty myself on being 30 minutes into a road trip and connecting more with Instagram than my husband. Car journeys are a great opportunity to connect with your other passengers and shoot the breeze, just keep it light and fun and in the holiday spirit.

Champagne and Chicken Wings

Because even for me the holidays are about fun and celebration. Husband Hanway and I usually spend Christmas in the company of our family which we love, but last year we instituted a new tradition of going to our favorite bar and ordering champagne and chicken wings (a combo you HAVE to try) before we descend on the family. This is wonderful in many ways (umm, hello champagne and chicken wings) as for us it signals the start of the holidays and give us time to connect with each other before the craziness begins!

Whatever your plans for the holidays I hope they are happy, healthy, and above all, fun! Stay tuned in January for a heap of new recipes, meal plan ideas, workouts, product reviews and amazing giveaways! to make 2016 your best year yet! 

Rest and Reset: The Importance of Less Stress, More Sleep

The holidays are a wonderful time, but they can often mean self care and sleep get a little neglected. With this in mind I wanted to draw attention to an old post that rings true especially at this time of the year...Isn't sleep a blessing?  Not only does sleep make you feel wonderful, it has some pretty amazing health benefits too: 

  • It helps to control weight and improves body composition (ration of body fat to lean muscle) in two ways. Sleep regulates the hormones that effect appetite, and when we don't get enough sleep our bodies produce more of the hormone ghrelin which in turn leads us to make poor food choices and consume more calories. Research studies have also shown that lack of sleep leads to less energy output, i.e. we are less likely to exercise (or even walk around the block) due to tiredness and lack of motivation.
  • It increases your ability to handle both mental and physical stress. Not only this but sleep lowers both blood pressure levels and the stress hormone cortisol.
  • It has a beneficial effect on our mood and our thinking. Not only does it make us feel happier and less worried (studies show a long term sleep deficit can lead to depression and anxiety) good sleep increases cognitive function, leading to better judgement, improved focus and less tendency to takes risks.
  • It enables cell repair throughout the body, important for both repairing muscles post workout (we are at our weakest state post workout due to the breaking down of muscle fibers, they will repair and get stronger whilst we sleep) and beautiful skin (repair at the cellular level results in less fine lines and wrinkles, and gives us a glowing, even complexion).
  • It decreases inflammation: chronic inflammation is the source of many diseases, including cancer, obesity, and heart disease. We all need some level of inflammation in the body to help heal and fight off infections, but when too much inflammation is present (this can be caused by a myriad of things, from stress to bad food choices and poor gut health) it can cause the immune system to malfunction, relating in auto immune conditions such as fibromyalgia, chronic fatigue and arthritis.

There are many simple ways to improve the quality of our sleep, below are five easy to implement health habits:

  • Introduce a caffeine curfew: for me this time is 3.30pm, for others it may be later or earlier, depending on your tolerance for caffeine. If you find your mind racing the minute you close your eyes start moving your caffeine curfew back by half an hour to see if it helps. One of my favorite alternatives is the caffeine free Turmeric tea from Numi Organics:

Numi Organic Turmeric Tea Amber Sun

  • Get outside in daylight: as the days become shorter we can find ourselves not seeing the daylight hours. By taking just a 10-15 minute walk outside at lunchtime you can normalize your circadian rhythm, letting your body know it is time to ‘wind down’ when the sun goes down.
  • Ensure adequate magnesium levels: due to our modern diets and extra environmental stresses the majority of us are magnesium deficient. Magnesium is needed in over 300 metabolic processes in the body, and is vital for ensuring a restful nights sleep .
  • Do not take the phone into the bedroom! Use an old fashioned alarm clock, or if you must use your phone turn the wifi off and switch to airplane mode for good measure. The electrical signals will have a negative impact on quality of sleep, even if you do not wake up. I love to use a daylight alarm clock for the most gentle, natural way to wake up:

Philips HF3500/60 Wake-Up Light

  • Consider supplements for sleep: they are many natural supplements available that can help aid sleep, my favorite is a product called RestoREM from the Poliquin Group. RestoREM contains the nutrients 5-HTP, Phenibut and melatonin and to improves serotonin levels, resulting in better sleep patterns to leave you feeling refreshed and energised when you wake up.

The Poliquin Store

Sweet dreams everyone!

The information and materials provided in this blog are to support and assist people who are looking to improve their health and wellbeing I understand that all new dietary/supplements/ exercise programs should be undertaken after consultation with a medical doctor. Jennifer Hanway is not responsible for any injury or illness sustained whilst following the information in this blog.

Training Tuesday: Home for the Holidays Workout!

Its Training Tuesday! Last week a lot of my clients and readers asked for a workout they could do at home as they won't have access to a gym over the holidays, so here it is!

No equipment needed, just a little room and a little energy! From beginning to end the workout should only take 45 to 50 minutes to complete.

Warm Up 

perform once

Walkout to High Plank to 4 Shoulder Planks x 4

Worlds Greatest Stretch x 2 each side

Down Dog to Yoga Push Up x 4

Lower Body

perform each exercise 10 times (each leg for lunges)/ repeat block 3 times

Upper Body

perform each exercise 10 times / repeat block 3 times

Push Up

Dolphin Push Up

Tricep Dip

Mountain Climbers

Core 

perform each exercise 10 times / repeat block 3 times

Dead Bug

Alternating Single Leg Raise

Russian Twist

Plank Up

Stretch 

perform once, twice, or as many times as you like!

I would love to hear from you below if you tried this workout! Leave a comment below and I will always reply, or post a pic of you on Instagram or FB and tag me so I can see your hard work!

The information and materials provided in this blog are to support and assist people who are looking to improve their health and wellbeing I understand that all new dietary/supplements/ exercise programs should be undertaken after consultation with a medical doctor. Jennifer Hanway is not responsible for any injury or illness sustained whilst following the information in this blog.

 

 

My Top Five...Last Minute Holiday Gifts for the Wellness Warrior

Happy Sunday Everyone, and welcome to My Top Five...Last Minute Holiday Gifts for the Wellness Warrior! The Weekend Wellness Round Up has now become 'My Top Five ...' as this gives me more scope to bring my tried and tested recommendations to you in an easy to use format!

This week's top 5 is for those of you (including me) who still need to find the perfect holiday gift for the Wellness Warrior in your life. All the companies below either guarantee delivery by 12/24 (if you order by 12/21) or are gifts and services that you can deliver online.

1) Apparel 

Two of my favorite fitness apparel suppliers are both offering delivery by 12/24 if you order by 12/21 (Monday):

Athleta: a great 'go-to' for fitness wear as their cut is super flattering, and they have styles to suit all tastes. Play it safe with a section of accessories such as their beautifully designed yoga mats and yoga towels, or their cosy hats, scarves, gloves and leg warmers, or have fun with their huge selection of pants with playful prints.

Bandier: my favorite fitness fashion wear site - I have to hide my credit card every time I visit! Stocking well known cult favorites such as Spiritual Gangster and Phat Buddha, along with some lesser but even more hip designers such as Lucas Hugh and HPE (shout out to the London brands). Order today for two day shipping (in gorgeous packing).

2) Green Beauty

True Moringa: a new favorite of mine, not only are their products wonderfully effective (I love the lavender facial oil ), they are produced ethically, give back to the community in which the Moringa oil is farmed, and are based locally in MA. Even better, use the code 'JENNIFER15' at checkout to receive a 15% discount.

Beauty HeroesI've dropped many hints to Husband Hanway about Beauty Heroes Subscription Boxes! Filled with wonderful, non toxic beauty products from industry favorites such as Josh Rosebrook and Vintner's Daughter this subscription is guaranteed to please even the most particular of Wellness Warriors (i.e. me, hint hint, Husband Hanway)....

3) Magazine Subscription

Magazine subscriptions are a great last minute gifts, and Magazines.com has all my favorite health and fitness fitness such as Health, Shape, Oprah, Self, Gluten Free Living and Mens Fitness and Mens Health.

At the moment Magazines.com is having 'Red Tag Sale', meaning most of the magazines in the Health category have up to 80% off the retail store price!

4) Amazon

Don't discount Amazon when shopping for the fitness fanatic or healthy foodie in your life, they have so many products to help enhance health and wellbeing. How about a Crock Pot for those who want to eat healthier but are pushed for time, or my favorite Wake Up Alarm Light - the best way to start your day! For more information on the benefits of an alarm clock such as this read here.

5) Online Programs and Services

There are some amazing nutrition, fitness and wellbeing resources available at the touch of a button today, from online workouts, to guided nutrition programs, to online video chatting with experts in your field of interest.

Barre enthusiasts? My alma mater barrecore offers a monthly subscription to all their online workouts for just $37 a month. Yoga Lover? Gaia.com has wonderful online classes for all levels and styles of yoga.

For those looking to improve their health and wellbeing through nutrition and lifestyle I offer two services that can be accessed online:

Thrive Online 

My Thrive program is a monthly services in which you (or your loved one) will receive the following each month:

  • A 60 min initial Skype consultation to discuss health history, current nutrition and training, challenges and goals

Following the initial consultation you will receive:

  • A personalized nutrition plan including a database of foods selected for your body type and goals, and a 7 day suggested meal plan
  • Individulized supplement protocol
  • Lifestyle adaptations and strategies to best support your goals
  • Advice on the best style of training for you (perzonalized workout plans can be designed if required)
  • 3 Follow up Skype consultations
  • Email and text support

To purchase as a gift (or for yourself) please email jenniferhanway@icloud.com or click here.

For someone with a specific question or challenge, Pop Expert sessions enable me to chat one to one with clients via video chat at a time that suits them best. Gift Cards are available for these sessions. Presently I am offer Pop Expert sessions at a 50% discount as I love the service so much!

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Reader Q & A: Healthy Holiday Travel

Dear Jenny, I am traveling over the holidays and know that eating healthy in airports and hotels can be a struggle. Could you make some suggestions on how to stay on plan while away from home?

Thank you, Whitney

Hi Whitney and thank you so much for reaching out! I'm sure a lot of readers are facing the same challenge this week, so thank you for your question.

So, airport food is not as bad as it used to be. However, that really depends on which airport and where you are flying in and out from, for example, Boston's Logan domestic departures has some great healthy options, including Epic Bars, (also available from Whole Foods) which  I consider to be a 'real protein' bar, and are definitely one of my travel go-tos.

Epic Bars

Most airports also have nuts, go for plain, unsalted and raw to avoid the inflammatory oils used in the roasting  process, and the salt will also mean you will hold extra water whilst flying. Also you should be able to find at least apples and bananas at the airport for the vitamins and minerals.  Grab a green juice and a coconut water, as well as a couple of liters of water to keep you well hydrated in the air, and feeling great when you land.

Another great real protein snack that I like and that is super portable is Krave Artisanal Jerky (also available from Whole Foods).  Unlike other jerkys that can contain gluten, artificial flavorings and nitrates, Krave uses domestic meats and all natural ingredients. My favorite is the Turkey, Chardonnay and Thyme, but all of the flavors are pretty delicious!

Krave

My third portable protein option is a great protein shake. I don't recommend whey or soy proteins, so the best option is a vegetarian protein such as rice or hemp. My two recommendations are Primal Clear 3.0 and Proveg, both available from the Poliquin Group. Throw in a scoop of their Espresso Wellness Greens powder too, adding the benefits of over twenty servings of fruit and vegetables. Make shakes easily on the go and in the hotel room by taking a blender bottle with you too.

Another travel must have for me is a bag of gluten free oats. Most hotel rooms have some kind of device for boiling water, so you can make hot oatmeal by filling the hotel room coffee cup with a scoop of oats, and covering in hot water for five minutes, or until the water has absorbed. I love adding the aforementioned Espresso Wellness Greens to this too for a delicious chocolate flavor.

If swinging by a supermarket on the way to the hotel is an option stock up on apples, bananas, any whole, uncut seasonal fruits and pre cut veggies (such as carrots, cucumber, bell peppers), etc, that you can keep in the hotel room refrigerator.

Lastly, my four other travel essentials are non food related, but I don't travel anywhere without them!

Numi Teas: try the Tumeric or Mint teas if you have overindulged, and as a better option than the super acidic hotel room coffee.

Bucky Eye Mask: the best eye mask I've ever tried. Hotel rooms can be full of LED lights which can disturb sleep, so an eye mask is good insurance for a restful night.

Woodlot Candle: Woodlot offer a selection pack of candles, the small size is perfect for slipping into hand luggage, and help you feel at home in a strange place. For rest and relaxation chose the Rekindle scent.

Wind Down:perfect for stressful travel, being away from home, and family gatherings, this chocolate flavored chewable from the Poliquin Group can be taken when you are feeling harassed or overwhelmed, and has an instant calming effect.

I hope this helps Whitney!

Weekend Wellness Round Up: Five of my Favorite Thanksgiving Recipes

The Weekend Wellness Round up this week features some of my favorite healthy Thanksgiving recipes. Ever since my first Thanksgiving three years ago my wonderful mother in law went out of her to adapt all of her recipes to accommodate my gluten free and dairy free diet, so some of these recipes are her recommendation.

I hope you enjoy them as much as my family and I do! 

Butternut Squash and Apple Soup

Did you know the Butternut Squash (like all of the members of the gourd family) is technically a fruit? It has some fantastic health benefits: its low in fat and high in dietary fiber, rich in phytonutrients and antioxidants and contains significant amounts of potassium, B6 and folate.

A veggie based soup is a great way to start a Thanksgiving meal as the fiber and water content will take the edge of your appetite, leaving you less likely to over indulge at the main course. This recipe from Whole Foods contains apples as well giving it a little extra sweetness.

http://www.wholefoodsmarket.com/recipe/winter-squash-and-apple-soup

I have made this soup numerous times and have found a few variations that make it even better! I prefer to use chicken stock instead of vegetable,  and love to sprinkle some toasted pumpkin seeds on top for a little crunch!

Cranberry Sauce

Cranberries are a power house of micronutrients, and are low in fat, sugar, and high in fiber.They contain the most potent antioxidants and the highest amount of phenols than any other common fruit.

However the canned sauces really don't do the cranberry justice, after the processing and added sugar the health benefits are all but destroyed. Try this much healthier version from Wellness Mama and let the cranberries shine!

http://wellnessmama.com/3392/sugarless-cranberry-sauce/

Personally I don't think this cranberry sauce needs the extra honey added to it as I like the tartness of the cranberries, and remember every little health habits helps over the holiday season!

Cauliflower With Rosemary and Garlic

Instead of potatoes, which are carb-laden and low in micronutrients cauliflower is one of the vegetables that should be on your Thanksgiving menu. Aside from being a good source of vitamin C, it also protects against cardiovascular and cerebrovascular diseases. Cauliflower also contains omega-3 fatty acids, which are vital for normal metabolism, and vitamin K, which plays an important role in bone health. Add this side dish from The Cookie Rookie to your Thanksgiving fare and I promise you wont miss the potatoes!

http://www.thecookierookie.com/rosemary-garlic-mashed-cauliflower/

I don't recommend low fat dairy products for anybody, and I much prefer this recipe with 2 tablespoons of tahini (sesame seed paste) and 2 tablespoons of olive oil to replace the cream cheese.

Stuffing

I'm not a huge fan of 'gluten free' products (they can be high in carbohydrate and low in micronutrients, and not always contain the healthiest of ingredients), but I will make an exception for the holidays. This stuffing recipe from Gluten Free Girl really hits the spot, and you have the choice of using store bought gluten free bread, or making your own.

I'm going to be trying out some gluten free bread recipes over the next few weeks (lucky Husband Hanway), so keep checking back for some more ideas.

https://glutenfreegirl.com/2012/11/how-to-make-gluten-free-stuffing-for-thanksgiving/?v=7516fd43adaa

Pumpkin Pie

The pumpkin tends to only be in the spotlight at Halloween and Thanksgiving, but it has so many healthy benefits that it really should be on our menus more often. It is low in calories, high in fiber, and high in potassium, Vitamin A and Beta-Carotene.

I have to admit I was a little skeptical of Pumpkin Pie before I tried - it is not a dish we have in the UK at all, and I don't think I had even tried pumpkin before my first Thanksgiving a few years ago. But consider me a convert! This version from Elana's pantry is absolutely delicious - dont be nervous about making the pie crust either, it is super easy (I'm no baker). However I find that sometimes just the filling of the pie is enough, in previous years I have eaten just the filling topped with cinnamon whipped cream and toasted almonds. Yum!

http://elanaspantry.com/paleo-pumpkin-pie/

A quick note - if using canned pumpkin (or any other canned goods) ensure that the can is BPA free, or ideally find products in glass jars.

This post is supposed to be 5 recipes, but for me its not Thanksgiving without cornbread (again, not something I ever ate in the UK, but OMG)! This is not a recipe but a product suggestion - again I usually steer clear of 'gluten free' products, but will make an exception for this cornbread from Bob's Red Mill!

Happy Holidays everyone and thank you for welcoming me as an honorary American!

Want to know more about eating Gluten Free in the Real World? Join me for the next of my Wellness Talks series in Back Bay, Boston, on December 8th. Click below for tickets...

Real World Wellness: How to be Gluten Free with Jennifer Hanway

Contact: jenny@jenniferhanway.com