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: thanksgiving

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!

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