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: Lean and Clean

Lean and Clean: Waldorf Salad

Sometimes the word ‘salad’ in a dish can be more than a little misleading - for example the carb laden, devoid of vegetables pasta salad or potato salad, or the high in fructose and inflammatory fat laden Waldorf salad!

But whilst pasta salads and potato salads are too high in carb for my Lean and Clean program I’ve taken the traditional Waldorf salad recipe and given it the Lean and Clean makeover, replacing apple for fibre laden, fructose free jicama, swapping out inflammatory fat and high cal, low nutrient mayo for gut health boosting plant based yoghurt, and adding in leafy greens and fresh herbs for blood sugar balance and extra micronutrients:

Lean and Clean Waldorf Salad 

Makes 2 servings 

• 2 grilled chicken breasts, diced (we buy all our meat from Butcher Box)

• 1 cup celery, chopped

• 1 cup jicama, cubed,

• 1 cup grapes, halved

• 1 cup spinach, chopped

• ½ cup walnuts, lightly toasted (we buy all our dry goods from Thrive Market)

• ¼ cup parsley, chopped

For the dressing 

• 1 cup unsweetened plant-based yogurt

• Juice of half a lemon

• Pinch of salt and pepper

Make the dressing by combing the yoghurt, lemon juice and seasonings. Place all other ingredients in a mixing bowl, cover with the dressing and mix until all ingredients are evenly covered. Serve of a bed of leafy greens. 

Find out more about my Lean and Clean Program here.


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!

Ask Jenny: Healthy Date Night Ideas

Hi Jenny (and Tim)!

I loved your IG Live about staying healthy as a couple, and wondered if you could post more details about what you do for date night? Thanks in advance!
— Claire, Boston

Hi Claire, and thanks for tuning in (Tim and I host a weekly IG/FB Live at 12pm EST)!

When setting our goals for 2019 Tim and I made a commitment to share a date night once a week. However, we knew that a weekly dinner in even the healthiest of restaurants would derail our health and wellness goals. It’s been a super fun challenge to come up with a weekly activity that we would both enjoy and still leave us feeling our best the next day, but we’ve had some great date ‘nights’ so far, and I’m excited to share them with you…

  • Workout and Brunch: typically we don't work out together due to our schedules, but when we have time we love to either strength train, or take a yoga class together. I love how it makes me feel like we are working together as a team , and gives me even more motivation to work harder as I want to impress Tim. And I’m not going to lie, working out next to a cute guy with great biceps always helps too - Tim and I actually officially became a couple during a training session 7 years ago, so it brings back great memories for us! We'll then head out for a healthy brunch (once a month I'll have one of those crazy blood sugar spiking, fruit filled smoothie or açaí bowls because they are just so delicious ), or we will even just grab a coffee somewhere (oat milk matcha latte for me, bulletproof coffee for him).

  • Head Out on a Picnic: one of our most favorite things to do when the weather allows is to pack up a picnic and head outside. We've had everything from grass fed steak tips and ghee sautéed green beans to a bunch of veggie sticks, flaxseed crackers, hummus and fruit. We will either head off on a seasonal adventure (berry picking in the Summer, apple picking in the Fall), or simply head to the lake near our house, and phones are not allowed!


  • Dave and Busters: honestly, this is probably my favorite date night! We are both pretty competitive, but don’t play video games in the house, so I love to head out to Dave and Busters and whoop Tim’s ass at table hockey, giant Connect 4, or Mario Olympics. Its also a pretty great workout too, as anyone who has ever played Just Dance can attest to..

  • Simple Lunch Date: if time is tight we will try not to over think things or get stressed out that we have to do something incredible, and will simply just grab a healthy #leanandclean lunch at our local Sweetgreen or Dig Inn. Its a great break in our day (we both work from home on a Friday) and its a very stress free and affordable way to spend some time together.


  • Healthy Cooking Class: this is actually on our schedules for the summer, and we are heading to The Kitchen at Boston Public Market for a sushi making class and a steak masterclass! Head to Eventbrite for healthy cooking classes in your area!

  • Dinner at Home: whilst we love to try and get out of the house for date night, sometimes its wonderful not to have to go anywhere and stay in in our comfy clothes! In this case we will prepare and cook a new #leanandclean dish together, enjoy a bottle of FitVine Wine, and round off our meal with some sugar free Lily’s Dark Chocolate.

You can catch Tim and I live on my Instagram and Facebook Page every Friday at 12pm EST, and we will be chatting all things nutrition, fitness, wellbeing, stress, sleep, performance and productivity, and answering all your questions!

Lean and Clean: Chilled Avocado and Cucumber Soup

This Avocado and Cucumber Chilled Soup is the epitome of a #LightestBrightestYou recipe! It tastes like summer in a bowl, but still follows my PFF Formula (Protein, Fat Fibre) to ensure your hunger hormones are balanced and you are full for at least 3-4 hours afterwards. ⠀

It is suitable for Paleo and Keto diets, can be made vegan by replacing the bone broth with vegetable stock, and AIP friendly by omitting the pumpkin seeds! Its is suitable for those of you following both my 28 Day Guided Gut Healing Program and my 8 Week Lean and Clean Programs!

Avocado and Cucumber Chilled Soup⠀

(makes 2 large servings)⠀

  • 1 ripe avocado ⠀

  • 1 large cucumber, sliced⠀

  • 1 large zucchini, sliced ⠀

  • 1 whole lemon, peeled⠀

  • 1/2 cup cilantro, chopped⠀

  • 1 cup coconut yogurt

  • 1 cup chicken bone broth (I love Bare Bones Broth)

  • 1 teaspoon extra virgin olive oil⠀

  • 1/2 teaspoon Himalayan Salt ⠀

Place all ingredients in a blender and blend until smooth. Top with a drizzle of extra virgin olive oil and some pumpkin seeds!

More info about my best selling program, Lean and Clean Program can be found here:

https://www.jenniferhanway.com/leanandcleanprogram

If Gut Health is your jam find out more about my 28 Day Guided Gut Healing Program here:

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









Mini Meal: Iced Superfood Hot Chocolate with New Chapter Fermented Black Seed Powder⠀

I’ve re-booted my favorite Superfood Hot Chocolate recipe for Spring, and the timing is perfect for April's #NationalStressAwarenessMonth!⠀ ⠀


New Chapter’s Fermented Black Seed Booster Powder blend of fermented herbs are wonderful for mitigating the effects of stress on the body, and the fermentation process ensures all of those wonderful phytonutrients are easy for my body to digest. It pairs perfectly with the cacao, mint and cinnamon in this recipe, creating a recipe thats tastes and feels decadent, but that is so good for you!⠀ ⠀


Iced Superfood Hot Chocolate with New Chapter Fermented Black Seed Powder⠀

Place all ingredients in a blender and pulse until frothy! Serve over ice and drink immediately.

If you are looking for more stress relieving recipes pre-order my new ebook ‘24 Hours to Less Stress, More Sleep’ here!



Ask Jenny: What Does Insulin Have To Do With Fat Loss?

Dear Jenny, as part of your Lean and Clean Program you recommend testing your insulin levels. What does insulin have to do with fat loss?
— Helen, Chestnut Hill, MA


Regulating insulin and blood glucose is one of the key tools I use my Lean and Clean program, and by asking my clients to test their blood glucose every morning I can monitor their progress internally as well as externally. Your blood never lies!

When we eat carbohydrates our pancreas releases the hormone insulin, in response to the rise in our blood sugar (glucose) levels. Insulin helps us to shuttle the fuel (the glucose in the blood) into our muscle and fat cells - think of it as the key that unlocks the cell to let the glucose in. Within the program I call this insulin sensitivity, and my aim is to make you as insulin sensitive as possible so you efficiently use your food for fuel rather than storing it as fat.

A high carbohydrate diet combined with a lack of exercise means we become insulin resistant, rather than using our food as fuel we start to store it as fat. If we are eating too many carbohydrates and our cells have already taken in enough glucose the excess will be converted and stored as both subcutaneous fat (the fat underneath the skin) and visceral fat (the fat around the organs and belly).

If this continues for long periods of time then we develop insulin resistance, which is the precursor to Metabolic Syndrome and Type 2 Diabetes. In insulin resistance the cell either stops responding to the insulin, preventing the glucose from getting in to be used as fuel (and therefore being returned to the bloodstream to be stored as fat), or the pancreas stops secreting insulin as there is already so much in the bloodstream (in some cases both these effects occur).

My Lean and Clean Program lowers blood glucose and increases insulin sensitivity through my targeted tools of nutrition, fitness and wellbeing:

  • My low carb, high fibre diet with quality proteins and some good fats which help to stabilize and lower insulin levels (whilst simultaneously managing our hunger hormones leptin and ghrelin).

  • Strength training, HIIT and walking are used to increase insulin sensitivity and help us burn body fat.

  • Stress management and quality sleep are prioritized as when our stress hormone cortisol is raised it in turn raises insulin. We are also more likely to store belly fat at times of stress.

Testing your blood glucose at home is a super simple finger prick test, and you can purchase a meter from CVS, Walgreens, or by using the link below. Take the test before you have breakfast or drink your coffee, and ideally I am looking for a fasting blood glucose level of between 80-90ml.

Blood Glucose Meter - Amazon

For more information on my Lean and Clean Program head to:

Lean and Clean Program




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. 


Ask Jenny: I Work Out at 5am, So When Should I Eat Breakfast?

I’m a mom of 2 kids and work a full-time job in Boston, so 5am is the only time I get work out during the week (at the weekend I can work out mid morning). This means I do not have time to eat breakfast unless I get up at 4am (which is just not happening). What should I do?

Anne - Newton, MA

Great question Anne, and congratulations for getting in your workouts with your busy schedule and time commitments!

Fasted workouts (working out on an empty stomach) can actually be a great tool for blood sugar regulation and helping you build metabolism boosting muscle, if you use them in the right way.

Your weekly workouts (you mentioned you work out 3 times a week, Monday, Wednesday Friday), i.e. the ones you do fasted should be no more than 35-40 minutes long, and of a medium intensity (how hard you work). Good choices for these workouts could be 30 minutes of running, spinning, or a lighter weights sessions.

At the weekend, when you have eaten breakfast is the time for your more intense (harder) workouts, such as a heavier lifting session, Barry’s or Orange Theory, or a boxing workout. Just make sure you finishing eating at least an hour before working out!

The benefits of working out on an empty stomach (fasted), mean that your body has to tap into its stored carbohydrate, and then your body fat as sources of energy (your body will use the following for fuel in this order 1: alcohol, 2: stored carbs, 3: your body fat). So you will help balance your blood sugar, and get your body using fat for fuel. Hormonally you will also get a boost of growth hormone and testosterone, which is great for helping you build lean muscle.

However, fasted workouts can be challenging for your adrenal health and thyroid health, which is why I recommend only working out fasted at a medium intensity, and for those struggling with hormonal issues (high cortisol, irregular periods, adrenal fatigue) a yoga flow or brisk walk is a better option than the options listed above.

As part of my Lean and Clean Program you will receive workout suggestions personalized to your goals, schedule, available equipment and hormonal status. You can start anytime, from wherever you are in the world, and there is a $100 discount until 4/30! For more details head to:

https://www.jenniferhanway.com/leanandcleanprogram




Lean and Clean: Five Common Keto Mistakes

Mistakes You’re Making on Keto

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

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

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

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

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

What are the most common mistakes on a Keto diet?

3) Thinking you can eat unlimited amounts of cheese, bacon and processed meats:

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

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

2) Jumping Straight Into Keto From a Standard American Diet

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

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

3) Not Tracking Carbohydrate Intake

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

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

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

4) Not Measuring Ketones

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

5) For Fat Loss, Calories Still Count

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

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



Eat Beautiful: Sweet Potato Toasts

Avocado Toast on GF bread? So 2017.

Whilst breakfast for me during the week is usually a smoothie or bircher muesli, I love to take a little more time on weekends to create some healthy and delicious alternative breakfast options for Husband Hanway and I - and these sweet potato toasts have become a firm favourite!

Typically gluten free bread does not have a ton of health benefits, so switching out the typical bread base on your avocado toast for our superstar sweet potato means you are getting a ton of gut healing and detoxification boosting fibre, energy and immune system boosting B Vitamins and Vitamin C, and skin loving beta carotene, which converts to Vitamin A in the body. I see a lot of mineral deficiencies in the lab work of my clients, and sweet potatoes are a great source of much needed iron, calcium and selenium.

And you can use your sweet potato toasts for way more than just avocado! I love to experiment with different toppings, including protein rich hummus and hemp seeds, or go for a sweet but still blood sugar friendly combo of almond butter and pomegranate seed!

Super Simple Sweet Potato Toasts

Always choose organic sweet potato and wash throughly before cooking.

  • Preheat the oven to 400ºF.

  • Top and tail (slice the ends off) the sweet potatoes, then cut lengthwise into slices approximately 1/2 inch thick.

  • Place the sweet potato slices on a baking sheet covered with parchment paper, and bake for around 20 minutes, or until soft.

  • Top with your favourite toppings and enjoy!



Contact: jenny@jenniferhanway.com