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: eat beautiful

Live Well: Clean and Classic Mulled Wine Recipe

This post is not sponsored, however Fitvine Wine did send me some of their products to try for free. Since then we have become loyal customers, and I am writing this next to a case of 12 bottles that we bought for our clients…!

For me, the holidays just aren’t the same without a glass (or two) of delicious warming mulled wine! The popularity of mulled wine is far more widespread back home in the UK, but traditionally recipes usually call for added sugar and use lower quality wines as the base.

26FCA064-AF83-4647-9926-9ADAABF89DFC.JPG


I’ve given my traditional mulled wine recipe a #JennyApproved spin by eliminating any added sugar (the fruit and spices give it just a touch of natural sweetness), and I’m using new favourite red from Fitvine Wines as the base.

Tim and I have been drinking organic wines for years (responsibly, of course), but recently I dug a little deeper into what actually constitutes ‘healthier wine’ and how we can make the best choices for our health and wellbeing. Selflessly, we undertook the task of sampling ‘clean’ wines, and following this became complete converts to Fitvine Wine.

We love both the taste and how we feel after drinking their wines - even through we never drink more than 2 glasses of wine a night (typically we open just 2 bottles a month) we still don’t feel our best when consuming other clean or organic wines, but with Fitvine we always feel great the next morning (important for someone who usually starts their day at 5.30am).

We now only drink Fitvine wine at home, and their Holiday Red is our absolute favourite (we are actually stockpiling it at home as it is limited edition, and have gifted it to our clients this year). Whilst I will never claim that drinking any kind of alcohol is ‘good for you’, I ‘m happy in the knowledge that Fitvine is very low in sugar (its suitable for even Tim’s ketogenic diet), that the health boosting effects of red wine have been maximised, and that I am not getting any nasty fillers or additives that I certainly wouldn’t allow from any of my other food choices.

Fitvine Wine grapes are grown at a higher elevation with more sun exposure, meaning they have higher amounts of health boosting antioxidants and polyphenols. The extended fermentation process lowers the sugar levels in the wine, resulting in an average of less than 1g of sugar per litre (some wines can have up to 57g per litre)! Finally the proprietary filtering process creates a gluten free and vegan friendly wine, and one that is very low in sufites, which is why we still feel our best the next morning.

FFDCC338-903C-432B-B026-4E34139207E5.JPG


Clean and Classic Mulled Wine

  • 1 Bottle Fitvine Wine Holiday Red

  • 1 orange

  • 1 lemon

  • 1 lime

  • 3 cloves

  • 1 cinnamon stick

  • 1 bay leaf

  • 1 vanilla pod, halved lengthways

  • 1 star anise

  • 1 whole nutmeg, for grating

Peel the orange, lime and lemon (being careful not to get too much pith). Squeeze the juice from the orange.

Pour the wine into a large pan and add the peel, orange juice, cloves, cinnamon stick, bay leaf, vanilla pod, star anise and a little freshly grated nutmeg. Warm gently on a low heat for 20-30 minutes.

Remove from the heat, strain, and serve.

To purchase Fitvine Wine head to: https://www.fitvinewine.com/


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).

Comm Ave Workout .jpg

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)! *

Perfect Calm Multi .jpeg

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.

JH Meditation .jpeg

 

 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.

JH Sleep NC Turmeric Force.jpg


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/



 

 

 

 

 

Eat Clean: Red Cabbage Cups with Seasonal Waldorf Salad

This post is written in partnership with Primal Kitchen Foods, 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’m sure I’m not the only one that actually prefers Thanksgiving leftovers to the main event!

I always try to eat a little lighter the days after Thanksgiving, and these Red Cabbage Cups with Seasonal Waldorf Salad and Primal Kitchen Foods Chipotle Lime Mayo are perfect for an easy to make, low carb, veggie packed lunch dish.

I’ve combined chopped turkey with apples, celery, dill and walnuts for a seasonal twist on this classic salad, and I love how the Primal Kitchen Foods Chipotle Lime Mayo brightens up this dish and gives it a spicy, tangy kick. Tim and I have been fans of Primal Kitchen Foods for years, and especially love their huge range of salad dressings (I love the Green Goddess and Tim loves the Sesame Ginger, and they even have a Vegan Ranch) and mayos (the Chipotle Lime is incredible), as they add variety and flavor to our protein and veggie based meals and help keep us consistent with our clean eating habits.

I avoid most store bought mayos as they usually contain inflammatory oils such as canola or soybean, and surprisingly most have added sugar too. Primal Kitchen Foods uses avocado oil which is one of my favourite plant based oils, it is high in oleic acid, monounsaturated fats and vitamins A, D and E. Even better, they only use organic, cage free eggs, and are non GMO Project Verified.

Primal Kitchen Foods have just launched in Wegmans, and to celebrate I’m giving away an incredible gift box of their products worth $200, and a $100 gift card to Wegmans!

To enter simply head over to my Instagram, like the picture of this dish, make sure you are following me and Primal Kitchen Foods, and comment with your favourite way to use Thanksgiving leftovers! For more entries simply tag your clean eating friends. Use the link below to head to my IG profile.

https://www.instagram.com/jenniferhanway/


Red Cabbage Cups with Seasonal Waldorf Salad and Primal Kitchen Foods Chipotle Lime Mayo

(serves 2)

  • 12oz cooked turkey, roughly chopped

  • 1 apple, diced

  • 4 celery sticks, sliced

  • 1/2 cup walnuts, roughly chopped

  • 2 tablespoons Primal Kitchen Food Chipotle Lime Mayo

  • 1/4 cup dill, finely chopped

  • Squeeze lemon juice

  • Pinch of Himalayan salt and black pepper

  • 4-6 radicchio leaves

Combine the turkey, apple, celery, walnuts, mayo, dill and salt and pepper in a large bowl, and mix throughly, ensuring all ingredients are evenly coated. Spoon into the radicchio leaves and eat!






Eat Beautiful: Double Chocolate Chip Collagen Cookies

Hold on to your hats people - I'm suggesting chocolate for breakfast! 

In honor of National Chocolate Day I've partnered with Lilys’s Sweets to create a Gut Healing, Eat Beautiful, Grain Free, Sugar Free, Egg Free, Low Carb, Keto Friendly, Protein Packed Double Chocolate Chip Cookie that is healthy enough to be eaten for breakfast! 

In my opinion, chocolate is a true beauty food, due to the incredible amounts of skin loving antioxidants and phytochemicals found in cacao powder, including the powerful epicatechin that can prevent wrinkle formation.

It is also high in the miracle mineral magnesium, which is needed for over 300 metabolic processes in the body, and is especially important during times of stress, and cacao contains compounds that boost the production of the neurotransmitters serotonin and dopamine- our feel good (feel great) hormones!

For maximum beauty benefits ensure your chocolate has a high percentage of cacao, and is sugar free and dairy free, just like the Lily’s Chocolate I've used in this recipe! 

Double Chocolate Chip Collagen Cookies

(makes 8 cookies)

  • 1.5 cups almond flour

  • 30g vanilla collagen powder

  • 2 x flaxseed eggs (2 tablespoons ground flaxseed mixed with 6 tablespoons warm water)

  • 2 x 1/4 cup Lily’s Dark Chocolate Premium Baking Chips

  • 2 tablespoons almond butter

  • 2 tablespoons grass fed ghee

  • 1 teaspoon aluminum free baking powder

  • Pinch Himalayan salt

Preheat the oven to 350 degrees.

Make the flaxseed egg by combining the flaxseed and water in a small bowl and mixing thoroughly. Set aside to thicken.

Place all the ghee, almond butter and 1 of the 1/4 cups of chocolate chips in a small pan on a low heat and melt gently, stirring throughout.

Place the almond flour, collagen powder, baking powder and salt in a large mixing bowl with the flaxseed eggs

Pour the melted chocolate, almond butter and ghee into the bowl, and mix thoroughly. Leave to cool for a couple of minutes, then fold in the remaining chocolate chips.

Line a baking sheet with parchment paper, divide the cookie mixture into 8 equal portions, then roll into balls and place on the baking sheet, flattening slightly.

Bake for 20 minutes, then remove from the oven and leave to cool as this will help get that crunchy on the outside, soft and chewy on the inside perfect cookie texture!

I bought all of the ingredients for this recipe from Thrive Market! You can save 25% off your first order (I would use that saving to but even more chocolate) by using the link below:

http://thrv.me/jennyhanway

If you liked this healthy cookie recipe you’ll love my Gut Healing Pumpkin Collagen Cookies, one of the most loved recipes from my 28 Day Guided Gut Healing Program!



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:

Eat Beautiful: Blueberry and Lavender Cashew Cream Smoothie Bowl

Yesterday we celebrated chocolate, today we celebrate another skin loving superfood for #NationalBlueberryDay! ⠀

Blueberries are one of my favourite fruits, a real 'bang for your buck' option. They are low in sugar, and packed with antioxidants and polyphenols that lower inflammation, improve eyesight and increase cognitive function. They are also a true #BeautyFood- containing high levels of carotenoids that convert to retinol in the body. ⠀

When they are in seasonal I love to eat a handful (or two) of these purple powerhouses a day - in a smoothie, in a salad, or simply straight up.⠀

Here is a fresh twist on a Blueberry Superfood Smoothie - I've used soaked cashews to add a rich thickness to the smoothie, and the use of fresh lavender makes it taste like summer in a glass! ⠀

Blueberry Lavender Cashew Cream

  • 1 cup blueberries, fresh or frozen ⠀

  • 1 scoop vanilla plant-based (pea, rice or hemp) protein powder⠀

  • 1 scoop collagen powder - Bare Bones Grass Fed Collagen Peptides are my favourite - use code 'JHCOLLAGEN for a 15% discount and free shipping

  • 1 cup cauliflower rice, fresh or frozen ⠀

  • 1/2 cup cashews, soaked overnight ⠀

  • 1.5 cups coconut milk

  • 1 teaspoon chia seeds ⠀

  • 1/2 teaspoon fresh lavender ⠀⠀

 

Place all ingredients in a blender and blend until smooth. ⠀

 

 

Chocolate Cashew Protein Cups

These Protein Packed Chocolate Puddings were part of the menu I designed for the Peak Health Retreats last summer - the blend of slow release carbohydrates in the buckwheat paired with muscle repairing plant-based protein and collagen, and stress relieving, magnesium-rich cacao was perfect after our strenuous hikes in the Swiss Alps, and you can reap the benefits post workout too! ⠀

1/4 cup soaked buckwheat groats (soaked overnight)⠀

1/4 frozen banana⠀

1/4 avocado⠀

1 scoop chocolate plant-based protein powder

1 scoop collagen peptides

1 teaspoon cacao powder

1 cup almond milk

Blend until smooth and top with coconut flakes. ⠀

Contact: jenny@jenniferhanway.com