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 Tag: breakfast

Eat Beautiful: Brains and Beauty Superfood Smoothie

I'm naming today's breakfast my 'Brains and Beauty Superfood Smoothie' as it is packed full of polyphenols, the anti-antioxidants that help minimize free radical damage to your cells. 

These free radicals are one of the major causes of skin aging, and cause systemic inflammation, which as we know can effect everything from gut health, hormone balance and cognitive function. Polyphenols are also a great source of BDNF - Brain Derived Neurotrophic Factor, a protein that helps you grow new brain cells. 

Polyphenols are mostly found in dark red, purple and brown foods, and blueberries and cacao have some of the highest amounts. Pair this smoothie with a cup of organic, low acid coffee for even more anti-oxidant action! 

Brains and Beauty Superfood Smoothie

* 2 tablespoons hemp seeds 
*1/2 cup blueberries (fresh or frozen)
*1 cup spinach (fresh or frozen)
*1 cup cauliflower rice (frozen)
*1 tablespoon cacao powder (I love @terrasoul) 
*1 tablespoon ground flaxseed
*1 tablespoon coconut cream
*1/4 tablespoon cinnamon
*1.5 cups coconut milk 

Place all ingredients in a blender and blend until smooth. Top with cacao nibs for some extra crunch!

Eat Beautiful: Warm Fig and Vanilla Chia Pudding

I’ve never been a huge fan of cold chia puddings, but this Warm Vanilla Chia Pudding with Walnuts and Figs has become one of my go-to breakfast as the temperatures drop (well, rise and fall) here in Massachusetts.

I limit fruit intake to around 1/2 a cup a day to ensure stable blood sugar levels, prevent fat storage and ensure a healthy insulin response, which means that I choose fruits with as much nutrient density or ‘bang for my buck’ as possible. Choosing locally grown fruits is also a great way of getting in touch with the ayurvedic principle of eating seasonally which can aid digestion, boost the immune system, and ensure we are getting the micronutrients our bodies need to cope with the changing seasons.

Not only are they ridiculously delicious, figs are high in amino acids, fiber, and a lot of essential minerals that our modern day diets lack, including stress relieving magnesium, manganese, bone health boosting calcium, copper, and potassium as well as Vitamin K (essential for Vitamin D and calcium absorption and Vitamin B (essential for efficient energy production).

Vanilla collagen powder provides cellular healing for the skin and gut, chia seeds provide beauty boosting and inflammation lower omega 3 fats and fiber to keep hunger at bay, and my favourite health boosting spice, cinnamon.

Clinical studies have proven cinnamon to significantly improve insulin sensitivity, helping shuttle carbohydrates into the muscle cell instead of storing them as fat. It is so powerful it is even being looked into as replacement for medication in Type 2 Diabetics!

I love this breakfast dish warm, but you can make a big batch to keep in the refrigerator for busy mornings - either eat cold or reheat in a pan with a little extra almond milk....

Warm Fig and Vanilla Chia Pudding

makes 1 serving

  • 20g vanilla collagen powder

  • 1/2 zucchini, finely grated⠀

  • 1/2 cup chopped fresh figs

  • 2 tablespoons chia seeds⠀

  • 1 tablespoon ground flaxseed

  • 1 tablespoon coconut cream

  • 1/2 teaspoon vanilla essence⠀

  • 1/2 teaspoon ground cinnamon

  • 1 cup almond milk

  • 1 tablespoon chopped walnuts (to top)

Place the all the ingredients except the collagen and walnuts in a pan, and heat through gently until its starts to thicken. Remove from the heat, leave to cool for a few minutes and then stir through the collagen powder. Top with the chopped walnuts and enjoy!

If you like this recipe you will love my Gut Healing Pumpkin Spice Collagen Cookies:

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. ⠀


Adaptogens Part 1: Adaptawhat?

I’ve been a big fan of adaptogens ever since I was dealing with some cortisol imbalances and adrenal fatigue, and use them on a regular basis for both boosting my energy and  for relaxation and managing stress. Whilst that may sound like a contradiction the beauty of adaptogens is that they can do both - they adapt to what the body needs, hence the name! 

What is an Adaptogen?

An adaptogen is a compound from a herb or fungus that can both protect the body against the damaging effects of stress, whilst strengthening and boosting the body after prolonged periods of stress. 

The difference between adaptogens and stimulants such as caffeine is that stimulants provide a short term energy boost (you can almost think of it as 'false' energy), whereas adaptogens strengthen the bodies energy production systems whilst simultaneously helping the body manage stress, helping your body produce 'real' energy. 

Stimulants can often have negative side effects on the body too (such as extraneously raising cortisol levels), whereas because adaptogens give the body what it needs they have no side effects. 

Adaptogens have been used in Eastern medicine for centuries, and came into use in Western society in 1947 when the Soviet Union started using them on their soldiers to help strengthen and protect them! 

Some of the more common adaptogens you may have heard of are: 

  • Rhodiola

  • Holy Basil

  • Ashwagandha

  • Cordyceps

  • Schisandra

  • Ginseng

  • Reishi

  • Shiitake

  • Ginseng

  • Maca

As well as having an amazing balancing effect on the body, regularly including adaptogens in your diet can improve your immune system, blood sugar levels, and mood and cognitive function! 

So what are you waiting for?? Adaptogens can be amazing for your health without any downsides, and it is so easy to add them into your everyday diet and wellness routine. 

 Here is one of my favorite smoothie recipes featuring my favorite energizing adaptogen, Maca Root, that I first discovered in its raw form when hiking the Inca Trail in Peru - its really packs a punch! 

Maca and Cacao Smoothie

 

Tigernut Protein Smoothie Bar

A busy week ahead mean a little preparation today - I'll be whipping up a batch of these super easy to make Organic Gemini Tigernut Smoothie Bars and storing them in the freezer ready for breakfast or a snack on the go when things get a little hectic! ⠀

Tigernuts are my favorite source of prebiotics or resistant starch - the fibre that feeds the bacteria in our digestive system. Our modern day diets are woefully low in this type of fibre, so I try and have at least one serving every day. 


TigerNut Smoothie Bars ⠀
(makes 10 bars)⠀

  • 2 scoops vanilla vegan protein powder⠀(I like @truenutrition) 
  • 1 cup gluten free oats⠀
  • 1/2 cup TigerNut Flour (or almond flour)⠀
  • 1/2 cup finely shredded coconut ⠀
  • 1/4 cup almond butter⠀
  • 2 teaspoons ground cinnamon⠀
  • 1/2 teaspoon salt⠀
  • 2 cups almond milk ⠀

Mix all ingredients in a large bowl. Line a glass dish with parchment paper, and pour in mixture. Replace the lid on the dish, and place in the freezer. Leave to freeze for at least 2 hours, then cut into bars, and return to the freezer. Remove the each bar from the freezer at least 20 minutes before you wish to eat. ⠀

 

Cranberry Cleanser Super Veggie Smoothie

I hope like me you had a wonderful Thanksgiving - filled with family, friends, and of course, lots of delicious food! 

However, if you had a little too much gluten free stuffing and pumpkin pie yesterday you might want to start the day with something light, refreshing, nutrient packed and soothing to the digestive system. 

Cranberries are not just the perfect accompaniment to Thanksgiving dinner, they are a nutritional powerhouse, containing one of the highest concentrations of antioxidants in any fruit. They are also anti-inflammatory, low GI, and high in Vitamin C. 

I've combined them with sweet, skin loving, fiber rich apples and mineral packed zucchini, and a touch of fresh grated ginger is great for soothing and cleansing the digestive system. 

Cranberry Cleanser

1 cup fresh cranberries
1 apple, roughly chopped
1/2 zucchini, roughly chopped
1/2 teaspoon freshly grated ginger
1.5 cups filtered water

Place all ingredients in a blender and blend until smooth.

Zucchini and Sundried Tomato Meatloaf Muffins

My breakfast of choice for all my clients (and myself) is a combination of high quality protein, good fats and veggies. This is going to guarantee a great start to the day, ensuring high energy, stable blood sugar levels and a revved up metabolism!

These Zucchini and Sundried Tomato Meatloaf Muffins contain some amazing macro and micro nutrients as well as being a great way to get an extra portion of veggies into your day without even realizing it!

The grass-fed beef is not only a great source of protein that will keep you satiated for hours, but contains the following health boosters:

  • Taurine - an amino acid that helps to lower the stress hormone cortisol (it facilitates the production of the neurotransmitter GABA, in turn helping your body to manage anxiety), encourages the body to metabolize fat so you can use it as an energy source (vital for a lean physique) and it protects the heart and lowers blood pressure.
  • Omega 3's and CLA - the 'good' fats found in grass-fed beef (not cereal fed), Both of these fats offer properties that can reduce inflammation and insulin resistance, help prevent CVD and high blood pressure and improve body composition.

Zucchini contains a high amount of potassium, a mineral essential for a healthy heart. It also has significant amounts  Vitamin A and beta-carotene, and the lesser known lutein and zeaxanthin, micronutrients essential for eye health!

A fun fact about tomatoes, botanically speaking they are a fruit, technically they are a berry, and legally they are a vegetable! Whatever you call them, when they are cooked they are the ultimate source of lycopene, a compound that has shown to both prevent prostate cancer and reduce the severity in sufferers. Research shows lycopene can also protect against other cancers, and has been shown to lower blood pressure.

Finally, regular readers will know about my love for tigernuts due to their fiber rich, gut friendly properties. Tigernuts are the number one source for prebiotic fiber, the fiber that feeds the probiotic fibre in the gut.

Best of all, these meatloaf muffins are not only super good for you, but they are easy to make, keep well in the refrigerator or freezer, and are portable so make a great breakfast or snack on the go. And they are delicious too!

Ingredients

  • 1lb grass-fed ground beef
  • 1 cup grated zucchini (squeeze out moisture)
  • 1 egg (or flaxseed egg)
  • 1/4 cup tigernut flour (almond or coconut flour is fine too)
  • 1/4 sundried tomatoes
  • 1/2 teaspoon Himalayan salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika

Directions

  • Preheat oven to 400 degrees.
  • Thoroughly mix all ingredients in a food processor or large mixing bowl (I use my hands)!
  • Separate into 8 equally sized balls and put into muffin tin.
  • Bake for 20-25 minutes until brown on top.

 

Weekend Wellness Round Up 11/14 - Focus on the Well Summit 2015

Put the kettle on for turmeric tea and curl up in your cosy chair because its time for this weeks Weekend Wellness Round Up!

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Contact: jenny@jenniferhanway.com