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: New Chapter

The New Plant Based Protein Powder I Can't Live Without!

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!

For years I have struggled with recommending a plant-based protein powder to my clients. With soy protein isolates potentially lowering healthy estrogen metabolism, and pea and hemp proteins being difficult to digest and causing GI distress, there were not many options that I felt comfortable in recommending.

Whilst some plant-based protein powders are not complete proteins, New Chapter’s Organic Plant Protein+ powder contains a complete amino acid profile for both vegans and non-vegans alike. To maintain a healthy p.H balance (too much animal protein can cause acidic conditions in the blood) I encourage all of my clients to include plant-based proteins in their diet, and Plant Protein+ is a super easy (and delicious) way to incorporate them on a regular basis.

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The mung bean and brown rice blend, combined with ProHydrolase, a clinically studied digestive enzyme, means the protein is easily broken down in the digestive process, to prevent bloating, and enable the proteins to be efficiently absorbed by the body, aiding in muscle growth and repair.

 Providing 20g of protein, 0g of sugar and just 2-3g of carbs, with turmeric for a healthy inflammation response and 10 high antioxidant fruits I will be recommending this incredible new product to my clients and adding it to my morning breakfast smoothie on a regular basis!


Smoothies are a great go-to when time is tight in the morning, but you want an energising, blood sugar balancing breakfast that will keep you fuelled and satiated for hours. I find they are gentle on the digestion for my clients that have gut health challenges and can be a great vehicle for packing in nutrients, great fats and even 2-3 servings of vegetables (I recommend 7-9 servings a day) before even leaving the house! You can also make them in minutes and take them to go to sip on your morning commute!

To add even further digestive health and alkalising benefits to your breakfast smoothie, I recommend the following formula

  • 1 serving New Chapter’s Organic Plant Protein+ (chocolate or vanilla)

  • 1.5 cups plant-based milk - choose almond, coconut, hazelnut, cashew, or oat which are easy to digest and less inflammatory than dairy.

  • 1 tablespoon fat to balance hunger hormones, increase satiety and to help move food through the digestive tract - I love avocado or almond butter which are both great sources of antioxidants and minerals such as potassium, magnesium and manganese.

  • 2 tablespoons fibre to help balance blood sugar and to ensure effective elimination of food waste and toxins - my favorites are ground flaxseed to help eliminate or chia seeds.

  • 2 handfuls leafy greens, fresh or frozen - leafy greens feed our gut bacteria, boost our fibre intake, provide us with an abundance of antioxidants and phytonutrients, and are essential for maintaining alkaline balance in the body.

  • 1 serving New Chapter Fermented Booster Powder - I love to add energy boosting Maca or inflammation balancing Turmeric to my morning smoothie, and New Chapter's patented fermentation process both boosts my digestive health and makes these herbs easily digestible.

Whilst I love creating delicious smoothie recipes with all the ingredients, most mornings time is of the essence, and I stick to the simple recipe below! And quite honestly, both the vanilla and the chocolate flavors of New Chapter’s Organic Plant Protein+ are so smooth and delicious that I don’t need to add anything else!


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Jenny's Go-To Morning Smoothie

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. 

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.








Mental Health Matters with New Chapter's Mood Support Probiotics

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!

 

As a holistic gut health expert I am fascinated and thrilled to see how the benefits of taking a probiotic has become part of our daily health routine. When I first started recommending probiotics to clients eight years ago they were difficult to find, and the formulations nowhere near as effective as they are now.

When New Chapter reached out to me to try their new line of probiotics I of course jumped at the chance! I have been taking their Probiotic All-Flora once daily for over a year now, and have been loving the positive changes in my digestive health (I’ve experienced a marked decrease in bloating, cramps and constipation), so I couldn't wait to try their new targeted range: Mood Support, Weight Management and Women’s Daily.

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I encourage my gut health clients to think of probiotics in the same way we think of vitamins and minerals - most of us are aware of how eating a diverse range of foods and taking smart supplements provides us with the range of vitamins and minerals needed for optimum health, and how increasing our intake of certain foods and supplements can provide us with the vitamins and minerals we need to help us deal with health problems or reach our wellness goals.

 It is important for us to understand that we have a wide diversity of species throughout our GI tract and mucus membranes (our colon alone houses over five hundred different species), each of them needing different strains and strengths of probiotics to thrive.

New Chapter’s new line of probiotics are a welcome solution to help us care for our diverse microbiome. All of New Chapter’s probiotic formulas are considered a 2-in-1 as they contain live probiotics as well as prebiotics (prebiotics are the food source that nourishes our gut flora). Each product contains DNA-tested probiotic strains clinically studied for their benefits and delivering in the CFU (colony forming units) amounts appropriate to that type of bacteria.


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New Chapter Mood Support Probiotic could not have come at a better time - at present I am juggling running my business, taking college classes in Advanced Nutritional Therapy, and writing my book on Stress and Sleep! Whilst I love all of these things and relish the challenge, my stress levels are higher than usual, and I have been experiencing some anxiety that is out of the norm for me. Incorporating the Mood Support Probiotic has helped me to manage and support my stress levels, and the periods of anxiety are both shorter and less frequent.

With May being National Mental Health Awareness Month I’ve been talking a lot about the link between great gut health and great mental health, as an estimated 90% of serotonin, one of the neurotransmitters that helps us feel relaxed and happy is made in the gut. Poor gut health can also contribute to higher levels of cortisol, our stress hormone, so prioritizing a healthy gut is key to relieving stress and anxiety. New Chapter’s Mood Support Probiotic with its mood enhancing* strains of probiotics and prebiotics, combined with their proprietary targeted herbal blend of passionflower and lavender is now a key part of both my gut health and mental health routine, and I highly recommend it becomes part of yours too.

And some other simple ways to help boost your mental health this month? Ensure you get outside at least once a day, try journaling or keeping a gratitude log (I write out five things I am grateful for every morning before starting my work way), include some gentle exercise, stretching, or yoga, and take time out to enjoy some of life’s small pleasures, such as taking yourself out on a date, or buying yourself some flowers!

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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.

 

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!



Live Well: Daily Habits For Managing Our Body’s Healthy Inflammation Response

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!

By now we know that managing our body’s inflammatory response is critical to health and longevity, but why is it so important, and how we can consider this is as part of our daily wellness routine? 

 What is an inflammatory response? 

 Not all inflammation is bad, in fact inflammation is our body’s natural defense mechanism against harmful intruders. Upon detection of a threat (for example a cut on your finger) cellular chemical signalers trigger a response from our immune system to help deal with the danger. Acute inflammation is a natural and healthy part of our immune system, and usually subsides within a number of days. 

 Chronic (or systemic) inflammation is different. It is a low level, constant activation of the immune system that can contribute to the development of disease. The body may detect what it considers as internal threats such as toxins and food particles in the bloodstream, and signal for the immune system to set off a response, much like in the case of acute inflammation. However, if there is no threat to respond to the immune system may start to attack the body’s healthy tissues which can lead to auto-immune conditions and other chronic diseases. 

Four Easy Ways to Manage Inflammation 

 1)    Eat A Whole Foods Based Diet

By eating a non-processed, whole foods based diet we provide our body with foods that it recognizes as fuel, not as a threat! Our GI tract is the one of the first lines of defense for our immune system, and overly processed, chemically laden foods can damage the integrity of its lining, causing food particles to get into the bloodstream and set off a damaging immune response. Ensure you are getting a wide range of antioxidant rich, rainbow colored fruits and vegetables in your diet to help manage inflammation on a daily basis and boost overall health and wellbeing. I eat at least 7 servings of fruit and vegetables a day and try to get in as many different colors as possible for maximum micronutrient benefits! 

2) Limit Exposure to Toxins 

Inflammation causing toxins don’t just get into our bodies through food, our household and personal care products can be a source of inflammation causing chemicals too. Consider non-toxic natural household cleaning products and do the same for your personal care products. Start by switching out your deodorant, body lotion and lip balm as these go on large and absorbent areas of the skin and have the most potential to be damaging to health. Clean skincare and make-up products have come a long way from when I started to use them over a decade ago, and they now easily rival their conventional counterparts. 

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3) Nature’s Anti-Inflammatories 

Herbs such as ginger and turmeric have been used for centuries as gentle pain relievers and as a way to naturally mitigate inflammation in the body - there are over 12000 peer-reviewed studies on the benefits of curcumin, the active ingredient in turmeric! Adding one or both to soups, stews, salad dressings and hot drinks is a simple and delicious way to boost your diet and overall health and wellbeing, and I love to make a nourishing and soothing Golden Milk Latte with grated ginger and turmeric before bed. 

4) Add Zyflamend Whole Body To Your Daily Supplement Regimen

New Chapter’s Zyflamend Whole Body helps your body to balance a healthy inflammation response at the cellular level. In-vitro studies have shown that Zyflamend mitigates part of the signaling process that triggers the body's inflammatory response, meaning it can help prevent the damaging inflammatory cascade that can be present in chronic inflammation.

Not only does Zyflamend Whole Body contain a blend of 10 herbs that help manage inflammation and relieve minor pain and soreness (such as turmeric, rosemary, green tea and ginger), but pre-clinical testing shows that this combination of ingredients shows a greater inhibitory effect than the calculated sum of its parts. 

It takes a lot for me to add another supplement to my daily regimen but since taking Zyflamend Whole Body I have noticed a considerable decrease in joint and muscular aches and pains, and as I love to work out at least 5 days a week it has become an integral part of my morning routine! 

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Ensuring Restful and Restorative Sleep Tonight and Every Night With New Chapter’s Turmeric Force Nighttime

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!

 I love to sleep. Sleep is sacred to me, I protect my 8 hours a night fiercely, and I ask my clients to do the same.

And for good reason. Sleep is one of my key tenets of optimum health, and without consistent, restful, restorative sleep we can suffer from reduced cognitive function, an impaired immune system (studies show you are nine times more likely to fall ill at cold and flu season), an increased risk of inflammation, and even reduced longevity. But in our modern day, 24/7, hyper connected lives sleep is becoming harder and harder to prioritize, and our health is suffering from it.

One of the main reasons for this is that we are neglecting to manage our cortisol levels (our stress and energy hormone) throughout the day, leaving us super switched on but exhausted by the time we think about ‘winding down’ before bed. A healthy cortisol curve is one that is high in the morning (giving us a boost of energy), stable during the day, and lowers in the late afternoon and evening, preparing you for a night of restful and restorative sleep. Our cortisol curve is governed by our circadian rhythm, which is in turn is governed by zeitgeibers (think of these such as regulators) such as light, heat, food, exercise and social interaction. When these regulators are out of sync with our natural rhythms (i.e. those bright lights and loud music at your 8.30pm spinning class), or the blue light that stimulates your pineal gland as you scroll through social media just before you go to bed, we upset the natural balance of our regulatory endocrine system.

 However, ensuring great sleep every night is not impossible, in fact just by implementing some of tips I share below you can establish a healthy sleep routine that will boost your energy, brain power, and all-round health and vitality!

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Keep It Consistent

Even more important than getting your six to eight hours a night is to go to bed at the same time and wake up at the same time, seven days a week (yes, even at the weekends). You may have a little flexibility (30 minutes at the most), but consistency is key to quality sleep. If getting to sleep in the evenings is a challenge try moving your bedtime forward 15 minutes every week for a month to help you adjust gradually to the change.


Know Your Chronotype

We used to identify with 2 sleep/wake personalities, the early bird or the night owl, but the fascinating research from Michael J Breus, Ph.D. has identified 4 personalities, or chronotypes. Your chronotype affects everything from the best time to go to sleep and wake up, to workout, eat, drink coffee, and even sit for a test or interview for a job! I am a Lion chronotype which means that I am at my best early in the morning (I’m usually up by 5.30 at the latest without an alarm), but also means I am in bed by 8pm every night!

 You can find your chronotype at: https://thepowerofwhenquiz.com/


Manage Stress Throughout The Day

 I know this is easier said than done, but getting a great night of sleep starts from the minute we open our eyes that morning. Managing our stress levels throughout the day ensures lower cortisol levels by the late afternoon and evening, which is key to regulate all of the bodily processes we need to fall asleep (melatonin production, lowering of body temperature, slowing of metabolism) at night.

I ask my clients to create a ‘toolbox’ of simple de-stressing solutions that they can use throughout the day and these can include breathing exercises than calm the central nervous system such as Box Breathing (inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts), inhaling the scent of lavender essential oil (lavender has been clinically proven to reduce stress levels), eating a couple of squares of magnesium-rich dark chocolate (this is my favourite), or lying with your legs up against the wall for a few minutes.

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Reduce Blue Light Exposure

 Blue light, the type emitted by our laptops, tablets, phones and TV screens stimulates our pineal gland, a tiny endocrine organ nestled deep in the brain that regulates the production of melatonin. When it is stimulated by blue light coming in through the retina via the hypothalamus and the central nervous system it reduces production of melatonin, one of the major hormones that helps us get to sleep.

 

I ask my clients to limit blue light exposure in the 2 hours before bedtime, and many of our devices now have daytime/nighttime settings that help us do this, reducing the blue light emission and having the screens take on a warmer color. I also love to wear blue blocking glasses after sunset as I am especially sensitive to blue light, and will also wear these whilst travelling and changing time zones to help regulate melatonin production.

Take Targeted Sleep Supplements

 With a heavy travel schedule and frequent trips to and from London, even this sleep loving Lion sometimes needs a little help maximising sleep quality. New Chapter’s Turmeric Force™ Nighttime is a targeted blend of herbs including Chamomile, Valerian Root, Hops and Lemon Balm, that supports the type of deep restful sleep* that is imperative for optimum health.

 I also love that it does double duty by managing my body’s healthy inflammatory response whilst I sleep with whole food Ginger and Turmeric to support healthy aging*. Simply take two capsules an hour before bed (I keep mine on my bedside table and take before I read in the evening – whilst blocking blue light, of course) for a health boosting night of restful and restorative sleep.

 Sweet dreams!

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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

 

Live Well: Give Yourself the Gift of Less Stress and Better Sleep

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 use everyday, and I’m so excited to share these with you!

The best holiday gift you can give yourself this year? Restful, restorative sleep!

According to the National Sleep Foundation’s Sleep Health Index of 2014 just 12 % of Americans reported “excellent” sleep, with 35% of Americans reporting their sleep quality as “poor” or “only fair”. Achieving consistent, restful and restorative sleep is incredibly important for our overall health, with most people needing between 7-9 hours a night for optimum health. Lack of sleep, or impaired quality of sleep can have a hugely negative impact on our health and wellbeing, and can result in hypertension, activation of the sympathetic nervous system, impairment of glucose control, and increased inflammation.

One of the most popular topics I am asked to speak on is managing stress and improving sleep, and the (much underestimated) link between the two. The key to consistent, great quality sleep is not what we do in the two hours before bed, or just before we fall asleep (often referred to as ‘sleep hygiene), but the daily holistic health habits we practice from the moment we wake up.

Normalising your circadian rhythm (think of this as the conductor of your body’s orchestra) and managing your cortisol levels (your stress and energy hormone) throughout the day (the two are inextricably interlinked) is the key to managing stress and achieving a restful night of sleep. High levels of stress resulting in the constant activation of our central nervous system (our fight or flight mode) can also be terribly damaging, and can negatively affect our immune function, hormonal balance, insulin sensitivity and cognitive function.

When we experience stress our adrenal glands release cortisol and adrenaline, hormones that can up-regulate body temperature, heart rate and blood pressure, which are useful strategies for when we are in real danger and have to fight for our lives. However, our body cannot recognise the difference between a life-threatening situation, and an email from our boss, losing our phones or that last minute holiday gift shopping just before the stores close!

 Thankfully, implementing some super simple holistic health habits throughout the day can help regulate our circadian rhythm, boost cortisol metabolism, and help you get that longed for 8 hours of sleep:

 Consider a natural alarm clock, instead of emitting a sharp piercing noise that spike cortisol levels (cortisol should gradually rise in the morning) these work as the light activates the pineal gland (one of the main regulators of our circadian rhythm) and suppressing melatonin (one of our sleep hormones) and waking us up naturally and gradually.

 Continue the light exposure by opening your blinds and curtains to get as much natural light as possible. Working out outside in the morning can be of double benefit by getting you in to the natural light, and gives you an exercise induced boost of energy raising cortisol when levels are supposed to be high (working out in the morning gives cortisol levels time to lower by the evening).

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Ensure breakfast is a blood sugar stabilising balance of quality protein, fibre packed veggies and low GI fruits, and healthy fats. Blood sugar swings can also lead to cortisol spikes, and leave us hungry and bad tempered (aka hangry) meaning we reach for the closest high sugar, highly processed treats that can be found everywhere at this time of year!

Following breakfast, I take my New Chapter Perfect Calm Multivitamin – this is my go-to multivitamin at times of stress and a busy schedule, i.e. the holidays! I love this multivitamin as it does double duty as my daily multi and it provides stress supporting vitamins, minerals and herbal extracts such as Holy Basil, Lemon Balm and Chamomile. Vitamin C supports our hard-working adrenal glands and helps promote a healthy stress response (so important at this time of year), and New Chapter’s patented fermentation process ensures each nutrient is available for your body to absorb and utilise (remember, you are not what you eat, but what you absorb)! *

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Throughout the day being conscious of your breathing patterns can be a super simple but incredibly effective way to manage your stress and cortisol levels. Simply by ensuring your exhale is slightly longer than your inhale you can up-regulate your parasympathetic nervous system (your ‘rest and digest’ mode) and down regulate your sympathetic nervous system (your ‘fight or flight’ mode). A simple Box Breathing exercise can be performed anywhere, and is a great tool to use when you may not have time for yoga or mediation, such as in line for groceries the day before holidays, or when about to face another holiday party that you would just rather skip!

To perform the Box Breathing exercise inhale for a count of 4 (through the nose), hold for a count of 4, exhale for a count of 4 (through the nose), and hold for a count of 4.

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 Following these steps throughout the day will help ensure that your cortisol levels start to drop in the late afternoon and evening, preparing you for much needed deep and healing sleep. However, there are a few extra strategies that I love to employ in the evenings that can help even further, and prioritising sleep quality is essential when low on sleep quantity:

  • Finish eating at least two hours before going to bed so your body has finished the bulk of digestion before sleep. This can also be hugely beneficial for gut health and body composition.

  • Minimise electric light at home and blue light exposure from devices two hours before bedtime. As mentioned earlier light is one of the main regulators of circadian rhythm, and minimising exposure at night can help ensure the release of melatonin (a naturally occurring sleep hormone) from our pineal gland.

  • Your bedroom should be cool, not cold, ideally 65 degrees for deep sleep and efficient repair of all body systems.

  • A great eye mask and ear plugs are essential, especially if you live on a busy street, or you go to bed earlier than the rest of the family. 

  • Block all light in the room including ambient light from outside, and any light from electrical devices. We have light sensors in our skin cells that when activated can disrupt sleep.

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About an hour before I go to sleep I love to take New Chapter’s Turmeric Force Nighttime – a blend of antioxidant packed Ginger and Turmeric that helps support a healthy inflammatory response, and Chamomile, Hops, Valerian Root, and Lemon Balm that naturally promote restful sleep.* We keep ours in our bathroom cabinet next to the floss and toothpaste to make it an easy to remember part of our nightly routine.

For all New Chapter products (including my must haves) head to: www.newchapter.com/products

*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.sleepfoundation.org/sleep-health-index-2014-highlights

https://www.ncbi.nlm.nih.gov/pubmed/15133379

https://www.ncbi.nlm.nih.gov/books/NBK279390/



 

 

 

 

 

Contact: jenny@jenniferhanway.com