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: organic

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.

IMG_5338_Facetune_08-12-2018-15-16-06.jpg

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!

dsc_0766.JPG

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!

422C3210-0014-4DA0-8AF1-F0C8B67FE1DC.JPG


*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.












Fat Loss: Chicken and Zucchini Skewers with Raw Cashew Satay Sauce

I've given one of my favourite recipes a gut healing makeover for my 28 Day Gut Healing Program and I have to say I think its even better this time round! 

Chicken and Zucchini Cashew Satay Skewers

Makes 2 servings

For the skewers

2 x chicken breasts

  • 1 large zucchini

  • 1 large bell pepper

For the marinade

  • 2 tablespoons tamari

  • 1 tablespoon coconut aminos

  • 1 tablespoon lime juice

  • 1 teaspoon turmeric

  • 1 teaspoon smoked paprika

  • 1 tablespoon grated ginger

  • 1 clove finely minced garlic

For the satay sauce

  • 4 tablespoons cashew nut butter

  • ½ cup coconut yoghurt

  • 1 teaspoon tamari

  • 1 teaspoon lime juice

  • ¼ teaspoon finely chopped red chili

 Mix all marinade ingredients in large bowl. Cut the chicken into cubes and place in marinade for a minimum of 30 minutes.

Soak the wooden skewers in water for 30 minutes

Make the satay sauce by placing all ingredients in a food processor and mixing until smooth.

Slice zucchini and peppers into cubes, then slide onto skewers alternating with marinated tofu or chicken cubes.

Grill skewers for 20-25 minutes or until chicken is cooked thoroughly

Serve with the satay sauce and a green salad.

We buy all our pasture raised, grass-fed meat from Butcher Box and its changed our lives! Snag your free bacon for life, free shipping and $15 discount by heading to: 

https://www.butcherbox.com/jenniferhanway

Our pantry staples come from Thrive Market and we love the convenience of the service, the prices, and the fact that our membership gives back! Use the link below to save an extra $25 on your order and get free shipping:

http://go.thrv.me/SH7Be

Our local, seasonal and organic produce comes from Boston Organics, and every time the big green box arrives it feels like my birthday! Save 10% off your first delivery with the code: 6519bofdbh

https://bostonorganics.com/ 

Endless Energy Bites!

My favorite recipes involve grabbing a bunch of super nutritious ingredients, throwing them in a bowl and smushing them into bite size pieces...these Endless Energy Bites fit that bill perfectly! Like most people these days, a good proportion of my snacking and meals happen on the go. As a result of this we want to make sure we get as much 'bang for your buck' nutrition as possible, in a way that is easy to digest and accessible to the body.

These Endless Energy Bites are packed full of energy boosting superfoods and are easy to make, easy to grab and go and easy to eat on the run (not literally, thats dangerous)! 

Maca: an ancient super food known for increasing energy and stamina, balancing hormones, and is said to help raise libido...

TigerNut Flour: the world's number one source for resistant starch (the food for the good bacteria in our stomachs), tigernut flour is also packed full of vitamins and minerals and has a delicious sweet taste.

Cacao Nibs: Natures chocolate, cacao has the highest concentration of antioxidants than any other known food, raises levels of neurotransmitters such as serotonin and dopamine (that make us feel great) and has gentle levels of caffeine to give us a little boost!

Endless Energy Bites

  • 1 ripe avocado

  • 1 ripe banana

  • 1 cup tigernut flour

  • 1 scoop vanilla vegan protein powder

  • 2 tablespoons flaxseed

  • 2 tablespoons chia seed

  • 2 tablespoons shredded coconut

  • 1 tablespoon cacao nibs

  • 1 tablespoon maca powder

Mash avocado and banana together until smooth (can use a food processor). Add in all the dry ingredients and mix well together (can use a food processor). At this stage I like to refrigerate for at least 30 minutes to help the mixture to solidify, but this step can be skipped if pushed for time. Roll into balls, about 1 heaped teaspoon of mixture per bite. Refrigerate, will keep for about 5 days in the fridge.

 

My Top Five: Beauty Boosting Foods You Already Have at Home

  Our Instagram and Facebook feeds are full of exotic looking superfood smoothies and acai/moringa/matcha/unicorn horn bowls, that promise glowing skin and endless energy, but what about the humble kitchen staples we all have in our refrigerator and panty?

There are many 'everyday' foods we already have at home that can deliver the same results as these 'superfoods', but that are easily accessible and a fraction of the price! Here are my top five everyday 'Glow For It' foods:

Apples

My favorite fruit, and I'm living proof that an apple a day does keep the doctor away!  Apples are a antioxidant powerhouse (they have the second highest levels of antioxidant activity of commonly consumed fruit in the US), containing host of phytochemicals such as quercetin, catechin, phloridzin, and chlorogenic acid.

How does this translate to beauty benefits? Quercetin acts an anti flammatory for the skin, reducing free radical and UVB damage, and it also has anti aging properties. Apples are also a great source of pectin, a soluble fiber found in the cell walls of plants. This type of fiber is super gut friendly (remember great gut health is one of the keys to great skin), has been shown to help balance gut bacteria, helps to keep you satiated, and has a detoxifying effect.

The key to getting the most of benefits from an apple - eat the skin as this is where the majority of the nutrients are housed. I love to munch on apples as a snack, and they are a staple of my green smoothies (including the skin) on a daily basis.

Apple Hearts
Apple Hearts

Avocado

Where do I start with the beauty benefits of avocado? Full of wonderful monosaturated fatty acids (the good fat), avocados are a great source of oleic acid, an omega 9 fat that can help with lowering inflammation within the body. They contain lutein, an antioxidant that is important for both skin and eye health. Avocados are rich in fiber, Vitamin E which keeps skin cells strong and hydrated and B Vitamins that are essential for energy production, and that assist in lowering redness and inflammation in the skin.

Avocados are also a budget friendly beauty food as they are one of the 'Clean 15' - meaning you can buy conventionally grown avocados (as opposed to organically grown) as their thick skins are a great barrier to pesticides.

Something you may not know about avocados - you can actually eat the pit! The pit (or seed) is where you will find 70% of the avocados's antioxidants, and avocado pit oil can increase collagen formation, keeping skin young, firm and wrinkle free! A word of warning though - you need a heavy duty blender to handle these!

I eat avocados with my breakfast, throw in my smoothies, even use them as a face mask! I also love them as a dessert food - check out my Avocado and Cacao Mousse recipe here! 

green avocado on the dark wooden table
green avocado on the dark wooden table

Oats

Oats contain a double whammy of fiber - soluble and insoluble, both of which are fundamental to great gut health and digestion (a healthy gut is the foundation of beautiful skin). Although they are a carbohydrate they are have a very low glycemic load due to their high amounts of fibre and protein content, making them a great option for sustained energy throughout the day.

Their beauty benefits? They are rich in minerals, including manganese, which is important for healthy hair and vibrant hair color, iron, for strengthening hair and nails, and selenium which is essential for skin elasticity.

Oats are absolutely one of my staple foods, from traditional oatmeal, baking with oat flour, overnight oats and as a component of my go to beauty snack: Glow Bites!

Just like avocado, oats are also wonderful for your external beauty, and one of my favorite green beauty products to contain oat flour is from SW Basics:

on a wooden spoon oat flakes
on a wooden spoon oat flakes

Olive Oil

Olive oil has fallen out of fashion recently to its hip cousins coconut oil, ghee and grass fed butter. Whilst those are all wonderful options, olive oil still has a myriad of beauty benefits that we can enjoy on a daily basis.

Due to its high content of Omegas 3's, olive oil is a natural anti-inflammatory agent, which can help in reducing puffiness and redness in the skin, as well as improving body composition (the body's muscle mass to fat ratio). Its high in anti oxidants (including phenols) and Vitamin E which can protect the skin from harmful UVA rays and helps to strengthen skin membranes.

Olive oil is great for using in salad dressings and for drizzling on veggies - a little fat helps the body to absorb all the amazing vitamins and minerals from your nine (!) a day.

Not all olive oils are equal however, choose wisely and always pick an organic Extra Virgin Olive Oil for beauty betterment! Most importantly, save olive oil for post cooking only as heating it can alter its structure and can change it from an anti inflammatory to a pro inflammatory food source.

Olivenöl, Fleur de Sel und grüne Oliven, Draufsicht
Olivenöl, Fleur de Sel und grüne Oliven, Draufsicht

Sweet Potato

My number one when it comes to carbohydrates for beauty. The beautiful orange color is an indication of the high amounts of beta-carotene present, that converts to Vitamin A within the body. Also containing Vitamins B and C, these 3 vitamins keep skin smooth, ensure cell turnover, and regenerate collagen. They are also a low GL carbohydrate due to the huge amount of fiber they contain, ensuring an energy boost but not a blood sugar spike. Yams however are different from sweet potatoes, and are nutritionally inferior, so choose carefully! 

Some of my clients complain that sweet potatoes take forever to cook, but a great tip is that you can throw them in the slow cooker! Just wash and piece the skins, and throw in your crockpot on low for about 4 hours. You will then have perfectly cooked sweet potatoes that you can eat whilst warm, save for cold, or even freeze for another time.

If I'm in a rush post workout I love to throw cubes of frozen sweet potato into a vanilla protein smoothie for a beauty boosting blast that tastes like a milkshake!

Sweet potatoes season
Sweet potatoes season

And there is one extra booster that I have to mention: Water!

Water is such a simple component of beautiful skin that sometimes it gets forgotten about in these types of lists! Up to 60% of the human body is water, and, unlike the other foods in the list here we can feel and see the results of not drinking enough water in a matter of hours.

Consider a water goal of 0.7 ounces per pound of body weight, and even more if you train hard or to tend to be a ‘sweater’!

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.

 

My Top Five: Tips for Clean Eating on a Budget (Part Two)

Thank you so much for the wonderful response to last week's 'My Top Five: Tips for Tip for Eating Clean on a Budget (Part One)'. Here is part two, I hope you find it just as helpful!

1.Price Per Pound is Paramount

This was such an eye opener for me and my husband when we first started to reduce our food costs. It's very easy to just look at the price on the ticket, and not what I would now consider the 'real' price, which you will usually find on the bottom left of the sticker.

This will really help you to compare prices between stores, as most products come in differing sizes, so the price per lb is your metric when it comes to working out which options, and indeed which grocery stores are cheaper.

For example, feta cheese was $ $14.84 per lb in Star Market, 9.89 per lb in Trader Joes, and just $5.70 per lb in BJ's! 

Price per lb
Price per lb

2.Learn Which Cuts of Meat are the Cheapest

This is a continuation of last week's 'Convenience Cost' tip - but is vitally important when it comes to cuts of meat. For example, I can buy a whole chicken for $1.99 per pound, but if I want just the chicken breasts, neatly divided and put into individual bags, that will cost me $4.49 per lb!

Honestly, I cant say that I don't buy the prepackaged cuts, because I do, but I try to buy a selection of cuts because of cost, and because different cuts of meats contain different micronutrients (variety is key for a healthy diet).

IMG_4450
IMG_4450

3.Join a Wholesale Membership Club

Okay, I'll admit, I was pretty skeptical about this one myself until we tried it! We are now proud members of BJ's Wholesale Club, and I truly think this is the number onereason we have managed to reduce our grocery bill so significantly.

So what do we buy from BJ's? I estimate around 60-70% of our groceries come from BJ's. This includes (but is not limited to), organic fruit and vegetables, both fresh and frozen (look for the Wellesley Farms brand),organic and hormone free meat, both fresh and frozen (look for Harvestland or Perdue brands) and eggs, feta cheese, nuts, pasta sauce, Himalayan salt, coconut flour and all our gluten free grains (a 20lb bag works out to be just $1.20 a lb, and you can use it for square) all come from BJ's too.

Every time we shop there I see more 'clean eating' options, and their coupons also feature more healthy foods too week by week - yes, I clip coupons too!

BJ's offer a free one day membership so you can try it before you commit to a year. A year's membership usually costs $50, but I often see special offers from both BJ's and on sites such as Groupon for memberships starting at $25 a year. For more information on membership, click here.

BJ's 2
BJ's 2

4.Hold a Clean Eating Supper Club

This is definitely one of the more fun tips on this list! Round up a bunch of friends who also have an interest in clean eating, and once a month hold a supper club, at which you all bring a healthy, nutritious, delicious dish to share.

This option is way cheaper than eating out a restaurant, and will introduce you to new ideas and recipes for clean eating. Each guest will also bring the recipe for his/her dish, so you will leave not only having eaten a great meal, but with a bunch of new recipes to try at home too. And don't forget to bring an extra empty dish so you can take home your share of leftovers!

image1
image1

5.Cute Clean Eating Gadgets

Last week I highlighted some of the gadgets I use for food preparation at home, this week I will feature some of my absolute favorite money savers that I use when I'm out and about!

Mini Crock Pot

My mini crock pot has been an absolute life saver in these cold winter months in Boston! I hate eating cold food on cold days, so I found an option in which I could safely reheat my leftovers when I was at work. Enter Baby Crockpot! This mini crockpot holds up to 20 ounces of my leftovers, and gently reheats them for an hour or so, meaning I can eat a hot, nutritious, budget friendly lunch every day! Its perfect for reheating chili, soups, stews (all of the options from last week's food prep tip), and I use it for making oatmeal too.

Travel French Press

Those of you who know me personally, or are regulars know I am very particular about my coffee, and I shun the big chains such as Starbucks and Dunkin for may reasons (business ethics, price, quality of coffee). So what do I do when I want a coffee on the go? I make my own! About a month I bought my travel french press from Bodum, and I now I cant be without it!

All you do is put one scoop of freshly ground coffee in it before you leave the house, and then fill it up with freshly boiled water when you want a piping hot coffee on the go (we have a water heater at work, but most eateries will give you hot water for free, or for a nominal price)! It may seem like an investment to start, but will definitely save you money in the long term...

Water Filter Bottle

I have just switched up my old glass water bottle to this version from Brita that is not only BPA free but filters my water too. This now means I can drink safely and cleanly from any water source, saving not just money but also helping the environment too (Americans used about 50 billion plastic water bottles last year. However, the U.S.'s recycling rate for plastic is only 23 percent, which means 38 billion water bottles – more than $1 billion worth of plastic – are wasted each year).

The title of this post is 'Five Top Tips', but permit me to add in one extra, one tip that may be more important than the prior ten. This one is 'Give Back'.If clean eating is on our agenda, it means we are in a very prividliged postion to be able to pick and choose what we eat every day. In 2014 8.1 million Americans lived in food insecure households, including 32.8 million adults and 15.3 million children. In light of this fact my chosen charity, both personally and for my business is The Greater Boston Food Bank, who do amazing work for the food insecure in Boston. For every $1 they receive they provide 3 meals for those in need.

Donate to The Greater Boston Food Bank

So consider donating the price of one of those Starbucks coffees a week, the money you save onto buying bottled water, or anything you can afford. If donating money is a challenge for you, consider donating food to one of the wonderful food pantries in MA, even if it is just one or two items (a list can be found here).

In the spirit of full disclosure, some of these are affiliate links, which means that I may get a commission if you decide to purchase anything.  I only recommend products and services that I use and love myself, so I know you’ll be in good hands!

What am I missing? I'm sure you have your own tips, and I would love for you to share them with me and my readers!

Green Beauty 101 by Splurge Skincare

I invited one of my favorite new green skincare companies Splurge Skincare to give us the lowdown on why green beauty is so important for our holistic health and how we can take small steps to incorporate clean skincare and beauty into our regimes...
Green Your Skincare Routine by Kara Kivi, Splurge Skincare
When most people think about health, nutrition and fitness are the first things that come to mind, but have you ever stopped to think that the personal care products you put on your body may be just as important to your health as the nutrition that you put into it?
 10981727_986305031388898_353808754553916090_n
There are estimates that your skin, which is the largest organ in your body, can absorb up to 60% of what is put on it. For all you skeptics out there, consider the now common method of administering drugs such as birth control, hormone replacement, and nicotine via trans-dermal patches. Trans-dermal application works because your skin is able to absorb the treated patches, and instead of having to go through your digestive system like orally ingested medication, the chemicals are able to penetrate directly into your bloodstream and tissues. However, this means your skin may also be absorbing chemicals contained in the conventional skincare products that you use every day! While there are a variety of factors that contribute to the types of substances your skin can absorb, such as the size of the molecules and the integrity of your skin barrier, it's safe to say that given the sheer number of personal care products we use on a daily basis, we are taking in far more chemicals than we are aware of.
IMG_9228
So how do you avoid overloading your body with potentially harmful substances? Your first and best defense is becoming an educated consumer and choosing skincare products that use natural and safe ingredients. In other words, read your labels! If you're unfamiliar with what ingredients to avoid, a great place to start is the EWG Skin Deep database, which rates the safety level of products. You can search Skin Deep by individual ingredients, product type, or brand. However, when searching for brands, keep in mind that smaller, independent skincare companies, such as our own Splurge Skincare, may not yet be included in their brand database. Some tips to remember when reading labels are: ingredients are listed in descending order (you want the good stuff to be near the top of the list)! If you recognize the common name of the ingredient as plant-based (shea butter, for example) it is generally safe, provided there are no known allergies.
It can be overwhelming to replace every single personal care product with a “green” alternative all at once, so we recommend starting with the items that cover large areas of skin and are meant to penetrate, such as moisturizers for both the body and face. There are numerous green beauty options for moisturizers in the form of lotions, butters, and oils.  Our original product, The Rub body scrub is a product that can do double duty as both an exfoliant and a body moisturizer.  Containing a combination of butters and oils with sugar as the exfoliant, The Rub will leave your skin smooth and moisturized using only natural ingredients.  If you're looking for additional moisture, pure coconut oil is a great and inexpensive way to nourish your skin.
IMG_8969
Another category of products you should consider replacing with safe alternatives are lip products.  Not only is the skin on your lips sensitive, but you also end up ingesting at least some of the lip products you apply, so it's important to make safe choices.  Splurge Skincare makes a variety of lip products, from our Lip Buttah that provides long lasting moisture, to our Tinted Buttah, for when you want a sheer wash of color, and finally our Melted Buttah, for when your lips (or other spots!) need serious repair.  If you're looking for more color in the form of a lipstick, Axiology and Hush+Dotti are two brands we recommend checking out for great non-toxic lipstick choices.
FullSizeRender
Consumer demand for both safe AND effective skincare products means that the availability of choices for clean, "green" products is growing at a rapid pace.  From online retailers who specialize in selling only all natural products (The Choosy Chic and Bergamot Beauty are two of our faves!), to natural product choices now available at major retailers such as Sephora, green beauty is indeed here to stay.
.................................................................................................
You can use my exclusive code 'newyear20' to receive a 20% discount off all of Splurge Skincare's wonderful products (I cant live without my Melted Buttah)!
Check out their gorgeous new website at www.splurgeskincare.com and happy shopping!  
 

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.

Weekend Wellness Round Up - Fun With Vegetables!

This week's Weekend Wellness Round up comes to you courtesy of all the amazing fall/autumn vegetables in season right now. This time of year is my absolute favorite for produce as the colorful, hearty and delicious seasonal stock always encourages me to up my veggie quota. I'm implementing more and more ayurvedic practices into my daily life, and eating seasonal produce is one that I am loving.

Something that has made a huge change in the variety and amount of vegetables we eat here at Hanway Towers is getting a weekly delivery from the amazing Boston Organics. I love the quality and selection they provide, with every box we discover some new foods that we have never tried! You can use my coupon code: 10906bogbj to receive a 10% discount at checkout.

I usually roast or steam my veggies for ease, so I've been trying to find more interesting ways of getting their goodness in. Below are some fantastic recipes from my 'go-to' web resources that will help you see this seasonal produce in a whole new light!

Because Kale chips are so 2015...

http://nomnompaleo.com/post/15661311142/brussels-sprouts-chips

Because I love soup in the winter, and eating more soft, warming foods at this time of year is great for my digestive system according to ayurveda...

http://paleoleap.com/winter-vegetable-soup/

Because sweet potatoes are one of my winter favorites, and so nutrient dense (and there aren't enough great curry recipes in the US)...

http://www.naturallysassy.co.uk/recipes/sweet-potato-spinach-korma

Because cabbage is full of phytonutrients and anti-estrogenomic compounds (and its so pretty)...

http://balancedbites.com/content/easy-recipe-sauteed-red-cabbage-with-apples/

Because, umm, brownies (I made these for the BFX Holiday party and they went down a storm)...

http://www.theroastedroot.net/fudgy-paleo-beetroot-brownies/

I hope you enjoy these recipes as much as I do, and I would love your feedback if you try them!

signature
signature

How To Reduce Your Food Waste “Foodprint" While Eating Healthy

In this guest blog post, Food Activist and Author of the Ending Food Waste Blog, Ashley Gelineau, explains why reducing your foodprint is important, the impact that food waste has on the environment and how you can make small changes to keep your healthy food fresh AND dispose of it properly. Yes, I meant to say foodprint, not footprint. It’s not a typo!

First, what the heck is a foodprint? While it’s not an official word, it is something that people write about more and more. I define it as the environmental impact of anything we grow, process and dispose of as it pertains to food. For example, to grow oranges it requires a number of resources like land, water, perhaps some fertilizer, and energy to manufacture into orange juice. The use of these resources directly impacts our environment - it’s a similar concept to reducing your carbon footprint, it just uses a more appropriate word!

That’s cool and all, but I don’t own an orange grove. What can I do to reduce MY foodprint since I’m not really using resources like water and electricity to grow oranges? Another great question. For most consumers this is exactly the case - we can only control so much in our lives, especially when it comes to farming and food production. Where I believe we become responsible is how we dispose of the byproducts of consumption.

For example, if you peel an orange and eat it as part of your breakfast, what do you do with the peel? Most of us would just throw it into the garbage, along with all the other things we throw away that aren’t organic matter. The problem with this is as that orange peel decomposes in a non-nature way (i.e. in a plastic bag surrounded by other materials), it releases toxic methane gas into our atmosphere. If you haven’t already read my page on food waste and the environment, I recommend you do to better understand this concept.

Or perhaps you go to the grocery store and buy a bunch of healthy fruit to eat for the week. Thursday rolls around and you realize that you haven’t been taking that orange with you to work to eat as an afternoon snack. It has all kinds of mushy spots on it, so clearly it’s no longer good to eat and you throw it in the trash. That is considered food waste, and is also part of your foodprint.

If you’re reading this blog it’s likely that you are already on a good path to eating healthy, or, at least aspiring to do so. And healthy means buying a lot of fresh produce and organic, non-processed foods to eat. Great job! The problem is knowing how to keep all those healthy foods fresh and to dispose of it in a responsible manner. Here are some tips that I try and always follow so I am doing just that.

  • Plan your meals for the week before you go grocery shopping and stick to the schedule. This reduces your foodprint because you only buy what you need. The latter part of the recommendation is the harder one to maintain - sticking to the schedule. I’m completely guilty of this. I strive to bring my lunch most days to work, but inevitably once a week I get pulled into going out to lunch with co-workers, and I end up throwing away my perfectly good lunch. If you know that’s going to happen, I recommend buying food for 4 lunches instead of 5.
  • Invest in air-tight food storage containers made out of glass. I say glass because they are less likely to end up in the trash after a few uses. It’s also better for you as you won’t be consuming the harmful chemicals that are present in those cheap plastic containers when you heat up your lunch! More importantly, these types of containers help your food stay fresh much longer than in the packaging. You can easily pick up a set of Pyrex glass “tupperware” for under $20.
  • Start composting your organic food waste. In years past, composting required you to have a spot of land to pile your organic food waste on to. Now there are many different kinds of compost bins, composters and programs that help you eliminate organic food waste in an environmentally friendly way. Just type composting bin into Google and viola! So many choices.

Curious to know how long certain vegetables keep for when stored properly? Here is a chart that you might find helpful:

Artichoke, Globe Buds will keep several weeks at room temperature or up to two weeks in the refrigerator crisper. Keep them dry in a plastic bag.
Artichoke, Jerusalem As with other root crops, the simplest method of storage is to leave it in the ground. It keeps 1 month in a dark, cool place away from intense cold. Keeps well in boxes packed with peat moss.
Asparagus Fresh asparagus will keep in the refrigerator 7-10 days after harvesting. Break off the rough ends and stand upright in 1 inch of water or store in a plastic bag and put in the crisper.
Bean, Broad Keep freshly harvested pods in the refrigerator up to two weeks. Shelled beans can be dried.
Bean, climbing or dwarf Do not wash after harvest. Keep in the refrigerator for up to a week. They can be canned or pickled.
Beet Roots will keep for up to 3 weeks in the refrigerator and the leaves for up to a week if stored in an airtight plastic bag.
Broccoli Heads will keep in the refrigerator for up to a week.
Brussels Sprouts Early winter sprouts left on the stem and hung in a cool dry place will keep for up to a month. Singly harvested, they will keep for 7-10 days in the refrigerator in a plastic bag or container. In both cases, remove all discolored leaves and wash just before using.
Cabbage Heads will keep for several weeks in the crisper compartment of the refrigerator. Cabbage can be pickled as sauerkraut.
Carrots Carrots will remain crisp in the refrigerator for 4 weeks or so if protected in plastic bags. They can be pickled or canned.
Cauliflower Keep in the refrigerator up to a week.
Celery Stalks will stay crisp for up to 10 days in the refrigerator.
Chayote Freshly picked chayote will keep in the vegetable crisper for 1-2 weeks.
Chilies Keep in a cool, dark place for up to a week or in a sealed container in the refrigerator for 3 weeks. Dried they can last for month if kept in a plastic or glass container with a top.
Chinese Broccoli Keep in the refrigerator crisper for up to a week.
Chinese Cabbage Keeps well in the refrigerator for several weeks. Keeps for months in a cool, dry place such as a cellar. When ready to use, discard outer discolored and battered leaves. Interior leaves will be firm. Never store in plastic bags.
Chinese Spinach Leaves should be picked and eaten immediately since they go limp after harvesting. Good in salads or steamed. Not recommended for long-term storage.
Cucumber Keep in refrigerator for 7-10 days. The flesh turns soft and translucent (and inedible) at very cold temperatures.
Eggplant Fresh fruit will keep 7-10 days in the refrigerator.
Endive Will keep up to two weeks in the crisper.
Fennel Keeps for four days in the crisper. Ideal to use when purchased as the flavor decreases as it ages.
Garlic Leaves are left attached to the bulb then left to dry in clumps in full sun for a few days. Never let the bulbs get wet. Hang in an open mesh bag in a dry, airy location. If peeled, keep in an air-tight container for up to a 1 week in a cool, dark, dry place.
Ginger Mature rhizomes store well in a cool, dry place. If stored too long the flesh becomes dry and the flavor becomes bitter. Once dried, it can be ground into powder.
Kohlrabi Bulbs can be stored in the refrigerator for 7-10 days.
Leek Keeps 7-10 days in the refrigerator.
Lettuce Keeps 7-10 days in the crisper.
Marrow Squash Handle carefully and do not wash or brush skin. Keep up to a week in the refrigerator.
Mushrooms Store in the refrigerator 5-7 days. Do not store in plastic bags. They m
Okra Will keep a few days in the refrigerator.
Onion Store bulbs in a cool, dry place in an open weave mesh basket or bag to allow free air circulation. Do not store with other vegetables.
Parsnip Freshly harvested vegetables will keep in the refrigerator 2-3 weeks. They may keep a week or two in a cool, dry cupboard.
Peas Pods keep for a short time in the refrigerator. They quickly loose their sugar content. Some varieties freeze well. Peas are best picked and quickly prepared.
Pepper Sweet and bell peppers will keep up to a week in the refrigerator. They make great pickles, and hot varieties can be dried.
Potato Keep harvested potatoes in a cool, dark place with good air circulation. Young or “new” potatoes should not be stored long.
Pumpkin Handle carefully and do not wash or brush the skin of fruit before storing. Keep for several months in a cool, airy place or in boxes. Check occasionally for rotting or damage to skin and flesh.
Radishes Keep 7-10 days in the refrigerator crisper.
Rutabaga Rutabagas have a long storage period in or out of the refrigerator.
Shallot Bulbs will keep in a cold, dry place for several months or the flesh may be chopped and frozen.
Snow Peas Pods keep for a short time in the refrigerator but will lose their sugar content within a few days.
Spinach Leaves will keep in the refrigerator for up to a week but they are better if eaten immediately.
Squash Handle carefully and do not wash or brush skin of fruit before usage. Keeps up to a week in the refrigerator.
Sugar Snap Peas Pods keep for a short time in the refrigerator. The seeds will lose a great deal of sugar content within a few days.
Sweet Corn Sweet corn quickly looses its sugar content and the kernels become starchy. Use as soon as possible. Freezes well.
Sweet Potato Do not wash before storing. Will keep up to 4 months. Do not refrigerate.
Swiss Chard Keeps up to 2 weeks in the crisper but is best eaten when freshly picked.
Taro Root Will keep several months in a cool, dry place.
Tomato Tomatoes will keep 2-4 weeks in the refrigerator although they tend to lose flavor over long periods. They can be pulped then bottled or processed into soups and sauces and frozen.
Turnips Can be stored in or out of the refrigerator.
Water Chestnut Examine the vegetable for rotten spots and remove damaged corms. Unpeeled, they will keep in bags in the refrigerator for up to 2 weeks. If peeled, store in water to prevent browning for up to 2 weeks. Water must be changed daily. They can be dried and ground into a flour. Flavor and texture is lost by canning.
White Radish If the root is solid, it will keep in the refrigerator at very low temperatures for several weeks. They can be eaten raw, cooked, dried, pickled, fermented or preserved in brine.
Witloof Witloof does not store well and becomes limp soon after exposure to light. A greening of leaves indicates development of a bitter taste.
Zucchini Handle carefully and do not wash or brush the skin before storing. They will keep up to a week in the refrigerator.

Want even more tips on how to get started reducing your foodprint at home? Check out my tip sheet that you can easily hang on your fridge.

Feeling inspired? Keep on keeping’ on and spread the word about reducing your food waste food print!

Contact: jenny@jenniferhanway.com