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: Sleep and Stress

Beam CBD Beet Beauty Brownies

Be still my beating heart. These CBD Beet Beauty Brownies with Beam CBD Oil turned out so much better than I expected - they are #glutenfree, #dairyfree, #eggfree, #soyfree, #sugarfree and #vegan, #paleo and #keto !

So what are they made of, I hear you ask. Great question! I'm a huge believer that at least 85% of your foods should be 'functional' (such an unsexy term) - that is they should be packed full of ingredients that confer health benefits. But that doesn't mean you can only eat salad! As I've got older (I'm 39 in 10 days) I've become slightly obsessed with skincare, from the inside and out, and these brownies are packed full of ingredients that help to:

  • lower inflammation (thanks to the Beam CBD Oil - one of the key benefits of CBD Oil is its ability to lower systemic inflammation, and I will only take @beam as its 100% THC free) creating a smooth, even skin tone.

  • give you a healthy glow - the beets used in this recipe not only are seasonal and give depth of flavor, they (along with the cacao) are also packed with oxidative stress fighting phytonutrients that help you skin glow and prevent premature aging.

  • plump skin - every single cell in our body has a phospholipid bilayer (the cell membrane) made of fat. For skin to look plump and well hydrated it is essential that we consume great fats, and in this recipe I've used coconut oil, zinc rich tahini and walnuts for crunch.

Beam CBD Beet Beauty Brownies

Ingredients

  • 2/3 cup organic beets, steamed or roasted until soft

  • 1/2 cup tahini

  • 1/2 cup coconut oil

  • 2 tablespoons vanilla extract

  • 3/4 cup cocoa powder

  • 1/3 cup almond flour

  • 1 teaspoon ground cinnamon

  • 2 Tablespoons coconut flour

  • 1/2 teaspoon baking powder

  • 1/4 cup almond milk

  • 1 serving Beam CBD Oil

  • 10 drops stevia (optional)

  • 1/4 cup chopped walnuts

Instructions

Preheat the oven to 350F and line an 8x8 dish with parchment paper

Gently melt the coconut oil and tahini in a pan and leave to cool.

In the bowl of a food processor, combine all ingredients and puree on high until the mixture is smooth, periodically scraping the sides and bottom of the bowl to make sure everything is evenly incorporated - or (like I did) mix by hand in a large mixing bowl for a great arm workout.

Spoon mixture into prepared baking dish..

Bake for 35-40 minutes, or until a tester comes out clean.

Allow to cool completely in the pan before slicing or grab a spoon and eat the whole pan whilst warm...

Don’t forget you can save 15% on all Beam products by using my code ‘jennyh’ at checkout!

Looking for more ways to destress and beautify at the same time? You’re invited to my Sleep and Stress Pajama Party in partnership with Follain where we will face mask with Tata Harper, indulge in CBD treats, enjoy a VIP shopping experience with 15% on all Follain products, and I’ll be hosting my ‘Revive: Restful Routines for Restorative Sleep’ workshop. And all whilst wearing your pajamas! This #SelfCare series will be taking place in NYC on Sunday 10/20 and Boston on Wednesday 10/23. Your RSVP (spaces are limited) head to:

Sleep and Stress Pajama Party at Follain

I'm Currently Loving Beam CBD for Gut Health. Here's Why...

This post is written in partnership with Beam, a Boston-based company who are passionate about producing the best possible CBD products for the wellness-minded community. However all opinions are my own and I only work with and recommend companies whose products I love and love to share with my clients.

You’ve probably heard the buzz about CBD, the wellness world’s newest darling, but did you know that it has benefits for those struggling with gut health? I’ve been using Beam CBD Oil for about 6 months, ever since a friend introduced me to the brand. I’d been looking for a CBD product I would feel confident recommending to my clients, and was delighted to discover Beam’s THC free CBD tinctures, salves and delicious protein bars.

I’m new to CBD. What's the tea on CBD and THC free?

Cannabidiol is one of at least 85 active cannabinoids found in the cannabis plant, and makes up to 40% of the plant’s total cannabinoid extract. It has the most widely studied applications for medical usage.

Tetrahydrocannabinol is the part of the cannabis plant that induces a euphoric state (i.e. gets you high). Typically most CBD oils and tinctures contain around 0.3% THC, but all of Beam’s CBD products are completely THC free, which is why I use it personally and with my clients in my wellness practices.

Why is CBD so popular in the wellness world?

Most people are familiar with the relaxing effects of CBD, and these are due to the down regulation of the HPA axis at times of stress (think of this as our bodies becoming more resilient and less reactive to stressful situations). CBD specifically reduces our production of cortisol (the stress hormone secreted by our adrenal glands), and it has also been shown to reduce anxiety and panic attacks. It also confers huge antioxidant and anti-inflammatory properties, which is one of the reasons I love to use it with my gut health clients.

How does CBD specifically help with gut health?

One of the reasons great gut health is so intrinsic to overall health and prevention of chronic disease is it relationship to systemic inflammation. An imbalanced microbiome combined with a compromised cellular lining means that food particles and toxins can get into our bloodstream, alerting our immune system (70-80% of our immune system is housed in the gut) and setting off an inflammatory response. This can cause skin issues including acne, eczema and rosacea, hormone imbalances, thyroid dysfunction, joint pain, brain fog, low energy and lack of libido.

CBD has been shown to modulate both acute and systemic inflammation by preventing the production of cytokines and interleukins (the proteins that signal to our immune system to set off an inflammatory response), resulting in therapeutic benefits for those suffering with IBS, colitis, gas, bloating and damage to the gut lining.

It’s cortisol lowering benefits also help to prevent leaky gut or intestinal permeability. Cortisol is a catabolic hormone, meaning it breaks down tissues in the body, and it has a hugely destructive effect on the one cell thick lining of our GI tract. Managing cortisol levels is one of the most important aspect of a well functioning digestive system.

Additionally, CBD has also been shown to regulate appetite, which can be helpful if you suffer from bloating due to eating too much or too frequently (I recommend a minimum of 3-4 hours between meals and snack for efficient digestion and optimum gastric clearance), or if you struggle to eat enough due to stress around food and gut health.

How to take Beam CBD Oil to optimize gut health:

1) Start with the lowest dose and work your way up. Try taking one serving of Beam CBD Oil in the early evening on a daily basis, and if you would like more you can try twice a day (I take mine mid-morning and early evening).

2) When you experience a flare-up. If you have eaten something that is causing cramps and bloating, or are having stress related symptoms then try 1 serving of Beam CBD Oil to help ease your symptoms.

I typically take my Beam sublingually (placing 1 serving underneath my tongue), holding it there for about a minute, swallowing, then chasing it with a glass of water. There are numerous capillaries under the tongue which means the active ingredients are absorbed straight into the bloodstream, and do not have to go through a possibly compromised GI system (negating a lot of the positive benefits). The mint flavor is perfect for sublingual use.

I also love to add Beam CBD to my morning coffee or afternoon matcha latte, and you can even add it to your smoothies if you wish!

Use code ‘jennyh’ for a 15% discount on all Beam products:

https://beamtlc.com

If you are looking for science-based, doctor-approved recipes, supplements and lifestyle strategies combined with support, feedback and accountability from a holistic gut health expert and a like-minded community then my 28 Day Guided Gut Healing Program is for you! To save your spot for our 9/16 start (spaces are limited) head to:

28 Day Guided Gut Healing Program

Healthy Sleep: Light Exposure, the Sleep/Wake Cycle and Cute Glasses!

This post is written in partnership with Swanwick Sleep, 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!

Tim and I have been wearing blue blocking glasses for years, ever since I introduced him to them when we started living together. But five years ago, the choices were incredibly limited, and quite frankly, incredibly ugly. Now my husband could make a trash bag look good, but it was hard to see the dreamboat behind the bright orange, cheap plastic ‘Neo from The Matrix’ blue blocking glasses. And mine were no better, as I had chosen oversized tortoise shell frames, which made me look like a biohacking reject from the seventies…

But, blocking my blue light exposure after sunset is a huge part of my stress/sleep routine, and means I can continue working into the evening on my laptop or other devices should I need to. And I find that if I have an event on until late in the evening (late meaning 8pm to me as I am a Lion Chronotype), popping on my blue blocking glasses helps me wind down before sleep.

I was so happy when Swanwick Sleep reached out to me - finally I had found a pair of blue blocking glasses that were not only effective, but looked super cute as well! I currently have their Night Swannies, and plan on getting a pair of their prescription Day Swannies too, for my days in the office when I am researching and writing (and want to look good at the same time).

How Blue Light Exposure Affects Your Sleep/Wake Cycle

Light is one of the key zeitgebers, or regulators of our circadian rhythm. Our circadian rhythm dictates everything from our energy levels to when we are hungry, mentally alert, crave social interaction, and of course our sleep/wake cycle.

When photoreceptors in the eye detect blue light, they send a message to the pineal gland via the suprachiasmatic nucleus (a tiny area of the brain) to suppress the release of melatonin, a hormone that induces the onset of sleep. Whilst this is exactly what we want during the day when we need to be alert and awake (and why I suggest getting as much light exposure as possible early in the day), blue light exposure after sunset disrupts our circadian rhythms, preventing melatonin secretion and the cascade of physiological effects that help us wind down and relax, preparing us for restful and restorative sleep.

Ideally, we would live like our paleolithic ancestors and end our working day at sunset, relying only on the orange hue of firelight until bedtime. But unfortunately, we are all busier and have more responsibilities than every more, and as such many of us are working from home in the evenings. And if we are not working we are watching TV, playing video games, or scrolling through social media, all the while exposing ourselves to blue light and causing dis-regulation of our sleep/wake cycles.  

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Now, I like to meet my clients where they are at, and give them workable solutions to our everyday health challenges. Whilst I would love for them to shut off all their electric lights and play board games by candlelight in the evenings, I know that this is never going to be the reality! Here are some simple ways you can regulate your circadian rhythm and sleep/wake cycle throughout the day:

  1. Exposure yourself to as much daylight during the day as possible: use a daylight alarm clock, draw the curtains the minute you wake up, workout outside, try and sit near to a window whilst working, and go for a walk at lunchtime or mid-afternoon.

  2. Use a pair of Day Swannies (they have Custom Rx versions too) for long stints at your computer or smartphone.

  3. Switch overhead bright lights to softer side lighting and lamps after sunset

  4. Use the ‘Night Mode’ settings on your smart phone, and programs such as F.lux on your devices to minimise the amount to blue light your electronics emit.

  5. Pop on your Night Swannies should you have to work or look at screens past sunset, or if you find it hard to wind down in the evenings

  6. Ensure there is no light at all in your bedroom at night - try blackout blinds or curtains, eliminate any LED’s, and use an eye mask too if your partner comes to bed at a different time than you!


To get your hands on a pair of Swannies (they are unisex, and come in Day, Night and Custom Rx options) simply click on the link below:

www.swanwicksleep.com









Contact: jenny@jenniferhanway.com