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: holidays

Friday Five: Healthy (!) Holiday Drinking

Cheers to the weekend!

Whilst healthy living might not be the first thing on your mind as we hit 5.30 this evening and head into the Memorial Day weekend, there are ways to let your hair down and enjoy time with friends and family, without derailing your wellness goals and feeling terrible the next day!

One question I get asked from my clients all the time is 'can I still have alcohol?' and this week's #FridayFive is all about how you can enjoy a glass or two, whilst staying on track with your goals:

1) Choose Quality, Not Quantity: if you only follow one of these tips, then make sure it is this one. So many of the negative effects of drinking come from the additives and toxins in our alcohol (in the US wine producers can use up to 76 additives without disclosing on the bottle), but this can be avoided by choosing higher end organic products. Purchase your wine from an independent retailer (rather than a liquor store) and tell the staff that you are looking for an organic wine. Often European wines are made using organic processes (or as close to organic as possible ) but do not hold an organic certificate. If purchasing online Dry Farm Wines and Fit Vine Wines are two great options.

2) Go Low (Sugar): alcohol is one of the least nutrient dense substances out there, and spikes blood sugar and insulin levels whilst containing barely any nutrients (yes, some red wines contain polyphenols & antioxidants, but the bad still outweighs the good), so choose low sugar options such as champagne or prosecco, red wine, or diluted clear spirits (such as gin and tonic, or vodka and soda).

3) Food First: keep blood sugar levels stable by eating a #PFFFormula (Protein, Fat Fibre) meal or snack before you go out. This will help prevent blood sugar spikes and help your body metabolize acetaldehyde (one of the toxic byproducts of drinking that causes a hangover) more quickly.

4) Work Out The Next Day: when there is alcohol in your system the body will prioritize burning this first over your fat stores, as it sees it as a toxin that it needs to get rid of. So, if improving your body composition (lean muscle mass to body fat ratio) is one of your goals, drinking will hinder your progress. To speed up the process schedule a workout for the next day - and even try working out fasted. Drink a ton of water, and hit the sauna afterwards to maximize detoxification.

5) Spritz! If rose is your thing (#roseallday) then lower the sugar content by mixing with club soda and citrus fruits - just be considerate of the number of glasses you are having as this can make it very easy to drink!

 

My 28 Day Gut Healing Program is now available to start at any time!

https://www.jenniferhanway.com/28-day-gut-healing-plan/

 

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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Weekend Wellness Round Up: Five of my Favorite Thanksgiving Recipes

The Weekend Wellness Round up this week features some of my favorite healthy Thanksgiving recipes. Ever since my first Thanksgiving three years ago my wonderful mother in law went out of her to adapt all of her recipes to accommodate my gluten free and dairy free diet, so some of these recipes are her recommendation.

I hope you enjoy them as much as my family and I do! 

Butternut Squash and Apple Soup

Did you know the Butternut Squash (like all of the members of the gourd family) is technically a fruit? It has some fantastic health benefits: its low in fat and high in dietary fiber, rich in phytonutrients and antioxidants and contains significant amounts of potassium, B6 and folate.

A veggie based soup is a great way to start a Thanksgiving meal as the fiber and water content will take the edge of your appetite, leaving you less likely to over indulge at the main course. This recipe from Whole Foods contains apples as well giving it a little extra sweetness.

http://www.wholefoodsmarket.com/recipe/winter-squash-and-apple-soup

I have made this soup numerous times and have found a few variations that make it even better! I prefer to use chicken stock instead of vegetable,  and love to sprinkle some toasted pumpkin seeds on top for a little crunch!

Cranberry Sauce

Cranberries are a power house of micronutrients, and are low in fat, sugar, and high in fiber.They contain the most potent antioxidants and the highest amount of phenols than any other common fruit.

However the canned sauces really don't do the cranberry justice, after the processing and added sugar the health benefits are all but destroyed. Try this much healthier version from Wellness Mama and let the cranberries shine!

http://wellnessmama.com/3392/sugarless-cranberry-sauce/

Personally I don't think this cranberry sauce needs the extra honey added to it as I like the tartness of the cranberries, and remember every little health habits helps over the holiday season!

Cauliflower With Rosemary and Garlic

Instead of potatoes, which are carb-laden and low in micronutrients cauliflower is one of the vegetables that should be on your Thanksgiving menu. Aside from being a good source of vitamin C, it also protects against cardiovascular and cerebrovascular diseases. Cauliflower also contains omega-3 fatty acids, which are vital for normal metabolism, and vitamin K, which plays an important role in bone health. Add this side dish from The Cookie Rookie to your Thanksgiving fare and I promise you wont miss the potatoes!

http://www.thecookierookie.com/rosemary-garlic-mashed-cauliflower/

I don't recommend low fat dairy products for anybody, and I much prefer this recipe with 2 tablespoons of tahini (sesame seed paste) and 2 tablespoons of olive oil to replace the cream cheese.

Stuffing

I'm not a huge fan of 'gluten free' products (they can be high in carbohydrate and low in micronutrients, and not always contain the healthiest of ingredients), but I will make an exception for the holidays. This stuffing recipe from Gluten Free Girl really hits the spot, and you have the choice of using store bought gluten free bread, or making your own.

I'm going to be trying out some gluten free bread recipes over the next few weeks (lucky Husband Hanway), so keep checking back for some more ideas.

https://glutenfreegirl.com/2012/11/how-to-make-gluten-free-stuffing-for-thanksgiving/?v=7516fd43adaa

Pumpkin Pie

The pumpkin tends to only be in the spotlight at Halloween and Thanksgiving, but it has so many healthy benefits that it really should be on our menus more often. It is low in calories, high in fiber, and high in potassium, Vitamin A and Beta-Carotene.

I have to admit I was a little skeptical of Pumpkin Pie before I tried - it is not a dish we have in the UK at all, and I don't think I had even tried pumpkin before my first Thanksgiving a few years ago. But consider me a convert! This version from Elana's pantry is absolutely delicious - dont be nervous about making the pie crust either, it is super easy (I'm no baker). However I find that sometimes just the filling of the pie is enough, in previous years I have eaten just the filling topped with cinnamon whipped cream and toasted almonds. Yum!

http://elanaspantry.com/paleo-pumpkin-pie/

A quick note - if using canned pumpkin (or any other canned goods) ensure that the can is BPA free, or ideally find products in glass jars.

This post is supposed to be 5 recipes, but for me its not Thanksgiving without cornbread (again, not something I ever ate in the UK, but OMG)! This is not a recipe but a product suggestion - again I usually steer clear of 'gluten free' products, but will make an exception for this cornbread from Bob's Red Mill!

Happy Holidays everyone and thank you for welcoming me as an honorary American!

Want to know more about eating Gluten Free in the Real World? Join me for the next of my Wellness Talks series in Back Bay, Boston, on December 8th. Click below for tickets...

Real World Wellness: How to be Gluten Free with Jennifer Hanway

Contact: jenny@jenniferhanway.com