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: Lean and Clean

Lean and Clean: Pecan Pie Superfood Smoothie

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!



Plant Based: Veggie Filled Fast Pho

I’d never even heard of Pho until moving to the US, but its quickly become one of my favourite lunch or dinner options when temperatures drop, as it is a great way of achieving my PRIME PRINCIPLE of 7-9 servings a day, but is much easier to digest and feels way more nourishing than a cold salad.

My version below is a plant based, quick and easy twist on the traditional Vietnamese dish, and takes under 15 minutes to prepare, even less is you prep the veggies and tempeh during your weekly meal prep!

I’ve used tempeh as the plant based protein, and if you haven’t eaten tempeh before it is a dish made from the fermentation of soybeans, and the result is a firm, cake like product that can be easily sliced, fried and baked.

But isn’t soy bad, I hear you cry? Yes, I advise all my clients to ditch processed, genetically engineered soy, the type used in your soy lattes (I’m cringing as I this as I drank these for years), soy ice cream and soy cheeses.

Tempeh is a non processed, fermented soy product, that comes with a whole host of health benefits: it is rich in gut healing probiotics, high in the minerals calcium and copper, rich in isoflavones (plant based compounds that can relieve menopause symptoms) is a high protein, low carb plant based protein (it can be hard keeping a plant based diet lower carb, but tempeh is a great option), that is easily digestible and utilized by the body due to the fermentation process.

In this recipe I’ve used baby bok choy and broccoli - cruciferous vegetables that contains indoles, compounds that boost healthy estrogen metabolism. I recommend that my female clients eat at least two servings a day of lightly cooked cruciferous veggies a day, and this is something I aim for in my daily diet.

Instead of carb heavy rice noodles I’ve used ‘zero’ noodles, or ‘miracle noodles’, a super low carb option made from shirataki flour from the Japanese konjac yam.

And yes, I’ve used store bought veggie stock (in this case Organic Low Sodium Vegetable Broth from Pacfic Foods, via Thrive Market)! Traditionally this dish is made with slow cooked, home made vegetable or meat broth, but quite simply, I didn’t have time to make any this week!

To make this meal an even quicker ‘throw and go’ option you can marinate the tofu and prepare the veggies during your weekly meal prep, then simply cook the tofu, heat the stock and the noodles, then combine in a bowl and leave the veggies to soften a little in the warm broth - so simple yet so satisfying!

Veggie Filled Fast Pho

The tempeh

  • 4oz tempeh, cubed

  • 2 tablespoons tamari

  • 2 tablespoons coconut aminos

The veggies

  • 1 baby bok choy, separated into leaves

  • 1 cup chopped broccoli

  • 1/2 cup mushrooms, sliced

  • 1 scallion, sliced

  • 1’ fresh ginger, thinly sliced

The stock and noodles

  • 2 cups vegetable stock

  • 1 package shirataki noodles

Mix the tamari and coconut aminos together and marinate the tempeh for a minimum of 10 minutes.

Prepare the veggies, then place in a bowl. Rinse the noodles, then place them in a pan with the stock for a few minutes. Pour this over the veggies and leaving them to soften for a few minutes before eating.

I bought both my shirataki noodles and my vegetable broth from Thrive Market (along with a host of other healthy staples including collagen powder, flaxseed and nut butter), and you can save 25% on your first order by using my link: http://thrv.me/jennyhanway

If you liked this post you’ll love my Warm Fall Salad with Tahini Cumin Dressing!

Gut Healing: Bircher Muesli

I first discovered the joys of Bircher Muesli last year whilst running a health retreat in beautiful Saas Fee, Switzerland, but whilst the creamy combo of oats, yoghurt, fruit and nuts is crazy delicious, I wanted to create a lighter, brighter version for my 28 Day Gut Healing Program.

My recipe combines microbiome loving coconut yoghurt with fibre rich zucchini and apple, leaky gut healing collagen, and good fat packed nuts and hemp seeds. Its super satisfying and will keep blood sugar levels and hunger hormones stable for hours. ⠀

Its can also a great meal prep option, and you can make a big batch and keep it in the refrigerator for 3 days. And I mention it tastes great too?

Gut Healing Bircher Muesli⠀

1/2 cup grated zucchini⠀

1/2 cup grated apple⠀

1 scoop collagen powder

2 tablespoons hemp seeds⠀

2 tablespoons coconut flakes ⠀

1 tablespoon mixed chopped nuts⠀

1 tablespoon ground flaxseed⠀

1 cup coconut yoghurt ⠀

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


Fat Loss: Alkalizing Creamy Green Soup

This Alkalizing Creamy Green Soup is perfect for when you need a boost of alkalizing, nutrient rich greens, but can’t face another salad! I usually make a big batch and keep some in the fridge or freezer for time-tight meal times, and I love to add roast chicken for an easy throw and go meal.

Its super healing for the gut and wonderfully alkalizing for the body, and one of the top recipe choices for my Gut Healing, Beautiful Skin From Within and Fat Loss clients. Its a powerhouse of my favourite cleansing, detoxifying, antioxidant and phytonutrient rich veggies, combined with skin and gut loving ghee and bone broth.

Makes 2 servings

  • 3 shallots


  • 1 clove garlic


  • Juice and zest of 1 lemon


  • 1 cup broccoli
, chopped

  • 1 cup fennel, finely chopped

  • 2  cups kale, chopped

  • 2 cups bone broth

  • ½ avocado

  • 1 teaspoon of Himalayan salt


  • 1 teaspoon black pepper


  • 1 tablespoon pumpkin seeds, toasted

  • 1 tablespoon ghee

  • 1 teaspoon EVOO / Extra Virgin Olive Oil

In a large pan saute the shallots, garlic and fennel in the ghee for 2 minutes.
 Add the bone broth, broccoli, lemon juice, lemon zest, salt and pepper and leave to cook for 4 minutes.

Take off the heat and then add the avocado and spinach, letting the heat wilt the spinach for a couple of minutes. Blend all ingredients together until smooth and top with the pumpkin seeds and EVOO.

My 28 Day Guided Gut Healing Program starts again in January! You’ll receive 4 weeks of recipes, meal plans, supplement suggestions and lifestyle strategies designed to heal your gut, eliminate GI distress, lower inflammation and enliven your lightest brightest you!

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

Gut Healing: Apple Pie Smoothie

I've taken my favourite Apple Pie Smoothie Recipe and given it a Gut Healing makeover!

This recipe was born out last year from the annual apple picking trip Husband Hanway and I take every October as part of my birthday celebrations! The weather was perfect, and it was wonderful to get out in the fall sunshine and pick our own food (and eat it straight from the tree).  However, there are only so many apples two people can eat, and we both had a hankering for an apple pie!

Apples are the fruit I recommend most often to my clients, they are high in anti aging and skin protecting antioxidants, and are a great source of pectin, a fiber that helps improve gut health and that can lower cholesterol levels.

Cinnamon is proven to help stabilize blood sugar levels, and it gives this smoothie warmth and depth of flavor.

My tip: turn this into a smoothie bowl by adding less almond milk, and toasting some coconut flakes and chopped nuts for a crunchy topping...

Gut Healing Apple Pie Smoothie

  • 20g vanilla or unflavored collagen powder

  • 1.5 cups almond milk

  • ½ cup apple, chopped

  • 1 packet unflavored GoLive probiotics

  • 1 tablespoon almond butter

  • 1 teaspoon vanilla essence

  • ½ teaspoon cinnamon

Place all ingredients in a blender until smooth.

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 28 Day Guided 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.

Lemongrass Ginger Carrot Soup

If there ever was a day to eat soup its today - its pouring here in Boston, and I'm refusing to leave my house!

In honor of tomorrow's National Bone Broth Day the wonderful team at Bare Bones Broth have sent me this recipe to share with you. Its so easy to make and absolutely delicious, and its perfect for those on my Lean and Clean Plans.

This simple soup can be eaten hot or cold, in winter, or in summer. Many are aware of the healing benefits of carrots, mainly the antioxidant-rich carotenoids that are known to pack anticancer powers. Combine them with a hefty dose of gelatin-rich bone broth, a touch of lemongrass and ginger, and you’re left with a bowl of soup that beats any sugar-laden cold-pressed juice on the market.

  • 2 tablespoons ghee
  • 1½ cups onion, peeled and diced
  • 1½ pounds carrots, peeled and thinly sliced
  • 2 tablespoons peeled and minced fresh ginger
  • One 2-inch-long piece lemongrass, pounded
  • 4 cups Chicken Bone Broth

In a large saucepan over medium heat, heat the ghee or oil. Add the onions and sweat until translucent, about 8 minutes, stirring occasionally. Add the carrots, ginger, and lemongrass and stir to coat all of the vegetables with the ghee or oil.

Reduce the heat to medium-low and cook for 10 minutes. Add the broth and increase the heat to medium. Bring the soup to a simmer and cook until the carrots are tender, about 15 minutes.

Transfer the mixture to a blender and blend smooth, blending in batches if necessary.

Season with sea salt to taste and serve immediately. Alternatively, you can refrigerate the soup for up to 1 week, or freeze it for up to 6 months.

To find out more about Bare Bones Broth and to get a $10 discount by signing up to their newsletter head to: http://bit.ly/babeswhobroth

If you like this recipe you will love my Hearty Cacao Chili! 

Contact: jenny@jenniferhanway.com