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: protein

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: 

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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:

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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/ 

5 Simple Ways to Ease Post Workout Soreness

A lot of my personal training clients are ‘mentioning’ their post workout soreness after their sessions. These particular clients are in the middle of tough training phases right now, so a little muscle soreness is natural, but there are some simple things that can be implemented to help ease the pain! When a client asked how much soreness is natural I tell them that it differs from client to client and depends on the workout / training phase, and a little soreness up to 48 hours post training can be expected. A red flag for me is when the soreness is debilitating and affects everyday life, other overtraining signals can be lack of progress in the gym, disrupted sleep and feeling like there is ‘no gas in the tank’. At this point training should be reduced and strategies such as extra rest, yoga, and nutrition support should be implemented.

If there are no red flags then I ask them to implement the following, and may even bring them in an Anti Inflammatory Mango Smoothie if they are working extra hard!

Drink more water: I know this may sound obvious, but proper hydration can increase performance and reduce post workout muscle soreness. Ensure you are drinking water throughout the day, not just during and after the workout, and aim for at least 0.7 ounces of water per pound of bodyweight as your personalized water goal.

Train more often: this may sound counterproductive, but training large muscle groups at least 3 times a week can condition the muscles to hard training and eventually reduce post workout soreness. This is also why new trainees may experience more soreness than those more experienced, and why you may be more sore after a changing your workout. So hang in there - it gets better!

Warm up and cool down properly: boring, I know, but reducing muscle soreness starts even before your workout does. I ask my clients to walk, bike or row for at least 8-10 minutes (more if they have a desk job and are coming to me during their work day), then complete another 5 minutes of mobility work and dynamic stretching. Warming up has so many benefits, preventing injury, improving performance, preparing the mind for exercise, and reducing soreness post workout.  After working out I ask my clients to foam roll and stretch for as long as they can. If they are in a rush then I advise them to stretch post shower or in the evening before they go to bed. 

Take a cold shower: this is my favorite way to ease muscle soreness post workout, and can be really enjoyable once you are used to it! A cold bath or shower post workout increases circulation, bringing fresh blood to your muscles to help repair, lower inflammation and increase recovery speed. It also has the added benefit of tightening skin and giving you a great glow! If this is too much to bear try switching to a cold shower for the last 2 minutes after your hot shower.

Supportive nutrition and supplementation: if you are working hard in the gym your nutrition should support your efforts. Ensure you are well fueled before training (a mixture of protein, carbs and fat 60-90 mins before training is ideal), and a strategic post workout shake can give your muscles the materials for repair whilst lowering inflammation.

Turmeric (the active ingredient being curcumin) is a wonderful anti inflammatory, and can be use to great effect either in food or supplement form. One of my favourite functional foods is Inflam PX from the Poliquin Group, which contains turmeric extract (along with other anti inflammatory and healing compounds) that can be consumed on its own, or I like to add it to a vanilla protein shake. I recommend Inflam PX to all my clients if they get injured or after surgery, but it can also be used everyday to support hard training. 

You can also replicate this at home with my Turmeric Mango Coconut Protein Smoothie, which also contains collagen powder which is my go-to for muscle repair and ginger which also has anti-inflammatory properties: 

Anti Inflammatory Mango Protein Smoothie 1 scoop vanilla protein powder 1 cup coconut milk ½ cup filtered water ½ cup frozen mango ½ banana 2 teaspoons collagen powder 1 teaspoon fresh grated turmeric or turmeric powder 1 teaspoon fresh grater ginger or ginger powder Throw ingredients in a blender and blend until smooth.
Anti Inflammatory Mango Protein Smoothie 1 scoop vanilla protein powder 1 cup coconut milk ½ cup filtered water ½ cup frozen mango ½ banana 2 teaspoons collagen powder 1 teaspoon fresh grated turmeric or turmeric powder 1 teaspoon fresh grater ginger or ginger powder Throw ingredients in a blender and blend until smooth.

Anti Inflammatory Mango Protein Smoothie

1 scoop vanilla protein powder

1 cup coconut milk

½ cup filtered water

½ cup frozen mango

½ banana

2 teaspoons collagen powder

1 teaspoon fresh grated turmeric or turmeric powder

1 teaspoon fresh grater ginger or ginger powder 

Throw ingredients in a blender and blend until smooth.

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.

 

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.

 

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! 

Reader Q & A: Healthy Holiday Travel

Dear Jenny, I am traveling over the holidays and know that eating healthy in airports and hotels can be a struggle. Could you make some suggestions on how to stay on plan while away from home?

Thank you, Whitney

Hi Whitney and thank you so much for reaching out! I'm sure a lot of readers are facing the same challenge this week, so thank you for your question.

So, airport food is not as bad as it used to be. However, that really depends on which airport and where you are flying in and out from, for example, Boston's Logan domestic departures has some great healthy options, including Epic Bars, (also available from Whole Foods) which  I consider to be a 'real protein' bar, and are definitely one of my travel go-tos.

Epic Bars

Most airports also have nuts, go for plain, unsalted and raw to avoid the inflammatory oils used in the roasting  process, and the salt will also mean you will hold extra water whilst flying. Also you should be able to find at least apples and bananas at the airport for the vitamins and minerals.  Grab a green juice and a coconut water, as well as a couple of liters of water to keep you well hydrated in the air, and feeling great when you land.

Another great real protein snack that I like and that is super portable is Krave Artisanal Jerky (also available from Whole Foods).  Unlike other jerkys that can contain gluten, artificial flavorings and nitrates, Krave uses domestic meats and all natural ingredients. My favorite is the Turkey, Chardonnay and Thyme, but all of the flavors are pretty delicious!

Krave

My third portable protein option is a great protein shake. I don't recommend whey or soy proteins, so the best option is a vegetarian protein such as rice or hemp. My two recommendations are Primal Clear 3.0 and Proveg, both available from the Poliquin Group. Throw in a scoop of their Espresso Wellness Greens powder too, adding the benefits of over twenty servings of fruit and vegetables. Make shakes easily on the go and in the hotel room by taking a blender bottle with you too.

Another travel must have for me is a bag of gluten free oats. Most hotel rooms have some kind of device for boiling water, so you can make hot oatmeal by filling the hotel room coffee cup with a scoop of oats, and covering in hot water for five minutes, or until the water has absorbed. I love adding the aforementioned Espresso Wellness Greens to this too for a delicious chocolate flavor.

If swinging by a supermarket on the way to the hotel is an option stock up on apples, bananas, any whole, uncut seasonal fruits and pre cut veggies (such as carrots, cucumber, bell peppers), etc, that you can keep in the hotel room refrigerator.

Lastly, my four other travel essentials are non food related, but I don't travel anywhere without them!

Numi Teas: try the Tumeric or Mint teas if you have overindulged, and as a better option than the super acidic hotel room coffee.

Bucky Eye Mask: the best eye mask I've ever tried. Hotel rooms can be full of LED lights which can disturb sleep, so an eye mask is good insurance for a restful night.

Woodlot Candle: Woodlot offer a selection pack of candles, the small size is perfect for slipping into hand luggage, and help you feel at home in a strange place. For rest and relaxation chose the Rekindle scent.

Wind Down:perfect for stressful travel, being away from home, and family gatherings, this chocolate flavored chewable from the Poliquin Group can be taken when you are feeling harassed or overwhelmed, and has an instant calming effect.

I hope this helps Whitney!

Contact: jenny@jenniferhanway.com