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: christmas

Eat Well: Superfood Hot Chocolate with New Chapter Fermented Black Seed Powder

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!

This is was the first year that Tim and I spent the holidays at home together and I loved sharing some of my family’s traditions, and creating some of our own together. Whilst some traditions should stay just for the holidays, I’m bringing some of my favourites into the new year with me, namely a delicious bedtime hot chocolate!

Christmas Eve as a child for me always held the following - the hanging of my stocking, leaving a mince pie for Father Christmas and a carrot for Rudolph, and reading ‘The Night Before Christmas’ by Clement C. Moore, whilst drinking a delicious hot chocolate.

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This winter, I’ve taken the classic hot chocolate recipe and given it a superfood twist, whilst still keeping it creamy, comforting, and definitely delicious.

Cacao powder is packed full of antioxidants and polyphenols, and is rich in calming magnesium and mood-boosting theobromine, and can even raise levels of our feel-good neurotransmitters serotonin and dopamine. No wonder we feel great after chocolate in any form!

Coconut butter gives this recipe a wonderful richness whilst boosting good fats, honey gives a touch of nutrient-dense, gut-soothing sweetness, and vanilla and cinnamon boost flavour whilst helping to stabilize blood sugar levels and balance hunger hormones.

I’ve added New Chapter’s Fermented Black Seed Booster Powder as its blend of fermented herbs is wonderful for mitigating any holiday induced stress, and the fermentation process ensures all of those wonderful phytonutrients are easy for my body to digest and absorb*. Its slightly spicy and minty flavour also lends itself perfectly to this recipe!

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Superfood Hot Chocolate with New Chapter Fermented Black Seed Powder

●      1.5 cups almond milk

●      1 teaspoon coconut butter

●      ½ teaspoon honey

●      1 tablespoon cacao powder

●      ¼ teaspoon peppermint extract

●      ¼ teaspoon vanilla extract

●      ¼ teaspoon cinnamon

●      1 serving New Chapter Fermented Black Seed Powder

Place the almond milk, coconut butter and honey in a pan, and heat through gently until the coconut butter has melted. Place in a blender with the cacao powder, peppermint extract, vanilla extract, cinnamon and New Chapter Fermented Black Seed Powder and pulse until frothy!

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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.












Beat the Christmas Bloat!

Some people have what my Dad would call 'cast iron guts'! They can eat or drink anything they want, and have no nasty side effects. I am not one of those people. I am on the extreme end of the spectrum however; I have a severe gluten allergy that was undiagnosed until my early 30's (like a lot of the people in the health and wellness field I became frustrated when conventional medicine could not help me, and started to do my own research, but thats a story for another day), I'm intolerant to dairy (gluten and dairy sensitivities often go hand in hand), and I caught Typhoid whilst working at a fitness resort in Mexico in my late twenties.

Because of this I am very strict with my diet and avoid gluten, dairy and eggs like the plague. Even so, being out of routine, increased calorie intake and more alcohol and sugar than usual (my mother in law bakes amazing GF and DF treats for me) can result in 'stomach upset' (my polite English terminology), which in my case means bloating, gas, constipation and generally feeling miserable.

Below are my 3 tried and tested ways of helping my gut through the holiday period:

Friendly Bacteria

Probiotics are in common use now, and most people understand the benefits of incorporating them into their diets either in the foods they eat or as a supplement. I like to go two-fold on this when I know my digestive system is going to work a little harder than usual: I up my intake of probiotic rich fermented foods (goats milk kefir and sauerkraut are my favorites, you can buy both from Whole Foods), and every evening I take a good quality probiotic supplement from the Poliquin Group.

What is not as well know is that Probiotics need to feed on Prebiotic fiber to be active in the gut. I like to ensure my prebiotic fiber comes from my diet, great sources are fibrous veggies such as artichokes, leeks, dandelion greens and chicory. These are best eaten raw, but you can still get some of the benefits by lightly steaming them. Bananas (the greener the better) are also a great source of prebiotics.

I've also started to bring a bag of " target="_blank">Tiger Nuts with me when I travel - these little guys are not nuts, but tiny little tubers that are an amazing source of prebiotic fiber. You can also cook with Tiger Nut flour, and watch out for some Tiger Nut recipes on the blog in 2016!

Tiger Nuts
Tiger Nuts

Get Moving

Such a simple thing, but I find it makes a huge difference in my digestion and ahem, motility. I've learnt the hard way that I need to move my body everyday for all aspects of my health, and my favorite way to do this on holidays is to go for a walk, and practice some basic yoga poses that aid digestion.

Here is a 5 minute Yoga for Digestion video from ekhartyoga.com that is suitable for everyone:

[embed]http://https://www.youtube.com/watch?v=Lefh3wWcCHs[/embed]

Green for 'Go'

The fiber from green smoothies (not juices) is a great way to help everything move through the digestive system with a little more ease, and adding pineapple, lemon, parsley and ginger can help with gas and bloating. Below is my favorite 'stomach saving' green smoothie recipe:

1 cup fresh or frozen pineapple chunks 1 cup water or coconut water (or 1/2 and 1/2) 1/4 cup fresh parsley 1 teaspoon freshly grated ginger 1 cup leafy green veggies such as kale, chard, spinach or dandelion greens Big squeeze lemon juice Blend together until smooth and enjoy!
1 cup fresh or frozen pineapple chunks 1 cup water or coconut water (or 1/2 and 1/2) 1/4 cup fresh parsley 1 teaspoon freshly grated ginger 1 cup leafy green veggies such as kale, chard, spinach or dandelion greens Big squeeze lemon juice Blend together until smooth and enjoy!

I hope these suggestions help you as much as they help me. If you have any questions about this post please comment below, and if you have any 'stomach savers' you would like to share I'd love to hear them.

Quick and Easy Tips for a Healthy Road Trip!

Are you (like me) hitting the road today (or tomorrow) to visit family and friends for the holidays? I'm a big fan of road trips, but they can often derail our healthy habits. Here are some quick and easy ways to have a healthy road trip, to ensure you feel full of energy and ready to party when you arrive at your destination! Move It or Lose It

I'm really bad at sitting still for any amount of time (read longer than 5 minutes), so long car journeys are definitely a challenge for me. Before we hit the road I aim to get up just a little earlier so I can do a short at home yoga practice. I love the free content from Yoga Journal, and can complete my practice is around 30-45 minutes which is perfect. Taking a walk, going for a swim, having a dance party in your kitchen to Mariah (just me?), anything that gets the body moving and the blood pumping is a great antidote to sitting still for hours on end, and will stop you feeling stiff and achy on the journey.

The Most Important Meal of the Day

You've guessed it - protein, fats and veggies before you go (see my 7 Days of Breakfast post for suggestions)! Having a good breakfast is going to set you up for the day, stop you from having to eat breakfast at a gas station (no one deserves that), and keep you mentally focussed

Be Prepared

On the subject of gas station food, don't do it! Husband Hanway and I always take snacks on our road trips, and it makes for a much more pleasant journey! Protein shakes, jerky, nuts, fruit (see Healthy Holiday Travel for more ideas) are always on our list, and if its a longer journey consider packing a cooler with some homemade meals too.

Coffee is Life

And then there is gas station coffee. Bitter, tasteless, and served in chemical polystyrene cups. Don't do it. Brew your own at home and take in a thermos. Delicious, better for you and will save you money too.

Water Water Everywhere

Be sure to stay hydrated during the journey, there is nothing worse than arriving tired and cranky at a holiday party, and dehydration can be a big cause of this. Ensure you drink plenty of water during your journey, and your skin will thank you too.

Thats Entertainment

I'm a huge fan of podcasts and long car journeys can be a great time to catch up on my 'must listen' list. Audible is a great option too, so make sure you have downloaded some great content before you leave. Because there is only so many times you can play 'The Preacher's Cat', right?

Disconnect and Connect

Being able to access emails, the internet and social media 24/7 wherever we go is both a blessing and a curse, and I've been guilty myself on being 30 minutes into a road trip and connecting more with Instagram than my husband. Car journeys are a great opportunity to connect with your other passengers and shoot the breeze, just keep it light and fun and in the holiday spirit.

Champagne and Chicken Wings

Because even for me the holidays are about fun and celebration. Husband Hanway and I usually spend Christmas in the company of our family which we love, but last year we instituted a new tradition of going to our favorite bar and ordering champagne and chicken wings (a combo you HAVE to try) before we descend on the family. This is wonderful in many ways (umm, hello champagne and chicken wings) as for us it signals the start of the holidays and give us time to connect with each other before the craziness begins!

Whatever your plans for the holidays I hope they are happy, healthy, and above all, fun! Stay tuned in January for a heap of new recipes, meal plan ideas, workouts, product reviews and amazing giveaways! to make 2016 your best year yet! 

My Top Five...Last Minute Holiday Gifts for the Wellness Warrior

Happy Sunday Everyone, and welcome to My Top Five...Last Minute Holiday Gifts for the Wellness Warrior! The Weekend Wellness Round Up has now become 'My Top Five ...' as this gives me more scope to bring my tried and tested recommendations to you in an easy to use format!

This week's top 5 is for those of you (including me) who still need to find the perfect holiday gift for the Wellness Warrior in your life. All the companies below either guarantee delivery by 12/24 (if you order by 12/21) or are gifts and services that you can deliver online.

1) Apparel 

Two of my favorite fitness apparel suppliers are both offering delivery by 12/24 if you order by 12/21 (Monday):

Athleta: a great 'go-to' for fitness wear as their cut is super flattering, and they have styles to suit all tastes. Play it safe with a section of accessories such as their beautifully designed yoga mats and yoga towels, or their cosy hats, scarves, gloves and leg warmers, or have fun with their huge selection of pants with playful prints.

Bandier: my favorite fitness fashion wear site - I have to hide my credit card every time I visit! Stocking well known cult favorites such as Spiritual Gangster and Phat Buddha, along with some lesser but even more hip designers such as Lucas Hugh and HPE (shout out to the London brands). Order today for two day shipping (in gorgeous packing).

2) Green Beauty

True Moringa: a new favorite of mine, not only are their products wonderfully effective (I love the lavender facial oil ), they are produced ethically, give back to the community in which the Moringa oil is farmed, and are based locally in MA. Even better, use the code 'JENNIFER15' at checkout to receive a 15% discount.

Beauty HeroesI've dropped many hints to Husband Hanway about Beauty Heroes Subscription Boxes! Filled with wonderful, non toxic beauty products from industry favorites such as Josh Rosebrook and Vintner's Daughter this subscription is guaranteed to please even the most particular of Wellness Warriors (i.e. me, hint hint, Husband Hanway)....

3) Magazine Subscription

Magazine subscriptions are a great last minute gifts, and Magazines.com has all my favorite health and fitness fitness such as Health, Shape, Oprah, Self, Gluten Free Living and Mens Fitness and Mens Health.

At the moment Magazines.com is having 'Red Tag Sale', meaning most of the magazines in the Health category have up to 80% off the retail store price!

4) Amazon

Don't discount Amazon when shopping for the fitness fanatic or healthy foodie in your life, they have so many products to help enhance health and wellbeing. How about a Crock Pot for those who want to eat healthier but are pushed for time, or my favorite Wake Up Alarm Light - the best way to start your day! For more information on the benefits of an alarm clock such as this read here.

5) Online Programs and Services

There are some amazing nutrition, fitness and wellbeing resources available at the touch of a button today, from online workouts, to guided nutrition programs, to online video chatting with experts in your field of interest.

Barre enthusiasts? My alma mater barrecore offers a monthly subscription to all their online workouts for just $37 a month. Yoga Lover? Gaia.com has wonderful online classes for all levels and styles of yoga.

For those looking to improve their health and wellbeing through nutrition and lifestyle I offer two services that can be accessed online:

Thrive Online 

My Thrive program is a monthly services in which you (or your loved one) will receive the following each month:

  • A 60 min initial Skype consultation to discuss health history, current nutrition and training, challenges and goals

Following the initial consultation you will receive:

  • A personalized nutrition plan including a database of foods selected for your body type and goals, and a 7 day suggested meal plan
  • Individulized supplement protocol
  • Lifestyle adaptations and strategies to best support your goals
  • Advice on the best style of training for you (perzonalized workout plans can be designed if required)
  • 3 Follow up Skype consultations
  • Email and text support

To purchase as a gift (or for yourself) please email jenniferhanway@icloud.com or click here.

For someone with a specific question or challenge, Pop Expert sessions enable me to chat one to one with clients via video chat at a time that suits them best. Gift Cards are available for these sessions. Presently I am offer Pop Expert sessions at a 50% discount as I love the service so much!

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Contact: jenny@jenniferhanway.com