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: wellbeing

Meal Prepping 101

One of the biggest challenges my clients have is meal prepping, from what to prep, to how much to make to how to store it. 

In my opinion meal prep is one of the most important things you can do to help you stick to a healthy diet, especially if you have a busy schedule and are following any kind of special diet (vegan, gluten free, paleo, low carb, etc). It will also save you a ton of money, help you eat locally and seasonally and keep a connection to the food you eat on a daily basis.

It is also a life saver for Husband Hanway and I, as at least 95% (maybe more) of the food we eat is made at home, we both have busy schedules, and he doesn't have a lot of time to cook during the week (and he eats a lot)! 

I suggest setting aside about 90 minutes on a Sunday to meal prep for the week (if you work a Monday to Friday), or find a day and time that works for you. Make a list of what you are going to prep and the order that it needs to be cooked in, and have your storage containers ready. Ensure you have cleared space in the fridge, freezer or pantry for storage. Finally, put on your favorite music or a good podcast, and instead of thinking of it as a chore, reframe your thinking to know you are taking time out to nourish yourself and fuel yourself for the week ahead. 

Getting Prepped for Meal Prep

You don't have to have a lot of fancy kitchen equipment to meal prep for the week, but I do recommend getting a few good basic items to make the process easier. My essentials include: 

Storage

  • Glass food storage containers with lids - varying sizes, and these can be used for both cooking and storage. Amazon has a lot of great inexpensive options.
  • Mason jars with plastic lids - swapping out the metal lids for plastic on my mason jars has been a game changer (thanks to my MIL for the tip). They only cost a couple of dollars for 10 lids, and are easier to use and don't rust. 
  • Ziplock bags - I try and avoid plastic as much as I can and favor reusable items, but ziplock bags are great for freezer storage when you don't have a lot of room
  • Unbleached parchment paper - to use in place of aluminum foil

Preparation

  • One good chef's knife
  • A chopping board
  • Veggie peeler
  • Measuring cups 
  • Blender or food processor (not essential, but there are now a number of good inexpensive blenders on the market). 

Cooking

  • 1 cast iron skillet (not essential, but definitely a good investment) or a frying pan 
  • 1 ceramic saucepan 
  • Slow cooker or crock pot 

What to Prep

This is going to be different for everyone depending on your diet, how much you eat and what you like to eat, but here are some options or ideas. I start with the items that need to go in the oven, then prep the rest as they are cooking to save time. Remember you don't have to prep all of the options below, and we certainly don't do all of these every week! 

Roast in Oven

I usually roast chicken breasts or chicken thighs in the oven, and keep it simple by using coconut oil and salt and pepper. This is delicious on its own, but also means I can add different flavorings during the week to mix it up. Cook, cool, then place in a glass storage dish in the refrigerator. 

We also roast a big batch of winter veggies in coconut oil - its very easy to do, and they keep well in the refrigerator. Its also a great way to eat seasonally, and in the winter I'd rather eat some beautiful, nutritious root veggies than a salad! What I cook changes each week with whats good from local farms, but at the moment includes carrots (of all colors), squashes, celeriac and kohlrabi. I peel and cube these, coat them in coconut oil, and roast with salt and pepper, and a couple of garlic cloves. Cook, cool, then place in a glass storage dish in the refrigerator.  If I have extra I can use these to blend into a soup too. 

I'll also cook up one egg based breakfast dish such as a frittata or egg muffins as they can easily be made into individual portions and kept in the refrigerator or freezer (see Turkey Bacon Egg Muffins)

Cook on the Hob

Here I will cook some kind of patties or pancake that I know will be good cold and last well in the refrigerator. Options include Turkey Meatballs, Cashew and Rosemary Patties, or TigerNut and Oat Savory Pancakes.

I will also cook at least one gluten free grain, such as quinoa, buckwheat or brown rice, in some Bare Bones Broth or veggie stock for added flavor. 

You can also make a vegan curry or stew on the hob for my plant based eaters, and for this who are trying to get more veggies in your diet (i.e. everyone)! My Chickpea and Quinoa Curry is perfect for this. 

Slow Cooker

Throwing a chili in the slow cooker and letting it cook overnight is so easy, and a great option in the winter. Try my Hearty Cacao Chili for a super nutritious option. 

I also use my slow cooker for cooking sweet potatoes - just wash and pierce the skin, and set on high for 4-6 hours depending on how big the potatoes are. I use these either in meals for the week, or freeze and use in my Gut Friendly Sweet Potato Smoothie.

No Cook Breakfast Options

Depending on my schedule for the week I may grab my mason jars and ziplock bags for some no cook breakfasts and snacks - I'll prepare some simple Overnight Oats or Chia Puddings in my mason jars and put in the fridge, and if its a super busy week then I'll portion out all the ingredients for my morning Superfood Smoothies and put into individual ziplock bags and but in the freezer. This is amazing for when I have to eat breakfast at 5.30am in the morning to get to my early clients, and don't have time (or the brain power at that time of the morning) to measure out all of my Maca, Collagen, Spirulina! I also now swear by my Organic Living Superfoods Designer Smoothie Blends as all of the hard work is done for you! 

Super Supplements

The one other prep I do at the weekends is to organize my supplements for the week, as even I need some help to remember to take them every day. I'll put the supplements I take each day in a small container, and then put them in the fridge next to my almond milk (essential for my morning coffee) so I cant fail to see them! 

By following these guidelines it should enable you to have great grab and go options throughout the week. All of the dishes mentioned here last about 5 days in the refrigerator, and you can either portion out all of the meals ready to go for the week, or (what I do) is make a list on the front of the fridge of what we have in there, then mix and match all of the dishes to keep variety during the week. 

All of my online plans include what to prep and how to prep for the coming week, grocery lists and recipes. My 28 Day Lean and Clean Plan is perfect if you are looking to clean up your diet and re-energize your training and nutrition regime (or are looking to start one)! 

28 Day Lean and Clean Plan

I'd love to hear your healthy meal prep hacks! What are your go-to dishes that you prep for the week? 

 

 

 

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’!

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!

My Top Five: Apps for Health, Fitness and Wellbeing

  The new year comes with a lot of resolutions for all of us, and if those resolutions include improving your health and wellbeing then read on!

It has been proven many times that we are more likely to stick to our healthy habits if they are made easily accessible to us, and what could be more accessible than our smart phones, tablets and laptops that we cant seem to live without these days!

You can use all of these apps without having to purchase an expensive gadget such as a Fitbit or Jawbone (I don't own any of these).

I love anything that makes wellbeing easier, and as someone that couldn't live without her iPhone I wanted to share with you my top five apps that I use to help with my nutrition, fitness and wellbeing.

1) My Fitness Pal

Available as an App and via their website, My Fitness Pal is my go-to for food tracking for both myself and my clients. It is so easy to use, and has a huge database of foods ranging from grocery store goods to restaurant dishes. Even better, you can scan barcodes on food packaging for easy uploading.

You can also allow your friends to see your food diaries, and this can help accountability, and also makes it very easy for your nutrition coach to keep track of your food intake too (I see you...)

As with all food tracking apps I do not agree with their 'one size fits all' approach to calculating calorie allowances, so I suggest setting your own custom macros in accordance with your goals.

My Fitness Pal is free.

2) Nike+ Training Club

One of the originals and in my opinion the best of all workout apps available, you cant beat the behemoth that is Nike for a huge variety of beautifully shot and easy to follow workouts.

You can set the workout to music from your iTunes library, reiview all the exercises before you start the workout (I love this feature), and view the workout on your television if you have Apple TV. Workouts range from 15 minutes to 45 minutes so even those strapped for time have no excuses!

Nike+ Training Club is free.

3) Yoga Studio

Yoga Studio by Gaiam is my favorite of all the yoga apps available as it is so easy to use, clearly shot, and easily accessible to beginners. It has options for viewing ready made classes, from which you can select based on focus, ability or duration, or you can create your own class depending on what you want to achieve from your practice. From what I have seen so far all you need is a mat and some space, and you are ready to go. I love the Yoga for Back Pain classes, and the Deep Relaxation ; )

Yoga Studio is $3.99.

4) f.lux / Sunn 

Such a simple concept, but I've really found these two apps life changing. Both apps make the color of your computer or smartphone displays adapt to the time of day showing as warm at night (less blue light) and like sunlight during the day. Bringing down the amount of artificial light you are exposed to after dark can lower cortisol levels (the stress hormone) and normalize our circadian rhythms, helping us sleep better at night.

I use f.lux for my laptop, and Sunn for my iPhone, as Apple do not allow f.lux unless you jailbreak the phone.

f.lux is free and Sunn is $3.99.

5) Headspace

Headspace is a relatively new app for me but I love it already. Think of it as 'meditation for non-meditators'. You are guided through a series of  'brain training sessions' by the creator Andy Puddicombe (a meditation and mindfulness expert and a fellow brit - this app is worth downloading for his soothing British accent alone), in which you are asked to focus on your breath, physical sensations and noise around you, making for practice that can be adopted by anyone.

Your are also able to track your progress, find friends who are also using Headspace, and pick practices from collections to suit your mood and lifestyle.

Headspace is free for the first 10 sessions, then moves to a paid subscription starting at $7.99 if you sign up for a year.

 

I'd love to hear about the apps you use to enhance your nutrition, training and wellbeing! Please share your suggestions below so we can all reap the benefits!

The Nitty Gritty of Goals

So here it is, January 1st, 2016. I love a clean sheet, a fresh start, and a opportunity to learn and grow, develop and improve. Some of my resolutions (developed from my 'Core Desired Feelings' ) are to have more energy, reduce my inflammation, cultivate a yoga practice, and forgive myself and others more. If you have read my previous post on 'Setting Goals with Soul' you will know I'm a huge fan of goal setting and wanting to improve your health and happiness, so I've detailed below the process I use with both myself and my clients for goal achieving.

1) Work Backwards

Where do you want to be with your wellbeing on December 1st, 2016? Rocking a little black dress, hosting a healthy dinner party, celebrating the marathon you ran, or relaxing on a yoga retreat in Guatemala? Identifying some BHAG's (Big Hairy Audacious Goals) should make you feel a little nervous and a little excited at the same time - think good butterflies!

Setting these goals gives us a destination for the journey, and once we have a destination we can start plotting out the journey...

2) Chunk the Journey

Let's start to make this journey more manageable. If you are holding an extra 30 pounds, rocking that little black dress may seem a little far fetched. If you've never run a 5km, but completing a marathon is your goal, you may feel like giving up before you even lace your sneakers. But by setting mini goals and mini milestones it makes the process seem less daunting, and maybe even fun!

I like to use each quarter of the year as my mini milestone, so I look at what I need to achieve by the end of March, end of June, and the end of September, to get to where I want to be by the end of December.

Chunking the journey also gives us reason to celebrate our successes along the way, which is going to keep your more motivated and more compliant than waiting 12 months to give yourself a pat on the back!

3) How to Get There

This is the nitty gritty of goal achieving, and my favorite part of the process (I LOVE to plan and organize)! When I work through this process with my clients I help them break down their wellbeing into four components:

  • Nutrition
  • Fitness
  • Healthy Lifestyle
  • Self Care

From here we look at another process called 'habit layering'. Habit layering is a wonderful tool as it provides a managable structure to create healthy habits. When we try and change everything all at once it becomes too overwhelming, and we are more likely to throw in the towel. Healthy habit layering is the process of introducing one new habit a week from the catergories above and implementing 'Action Steps'. For me the most important part of this process are the Action Steps as they are the concrete strategies to achieve the goals.

For example, if a client's goal is to lose 30 pounds by the end of the year, her first week of habit layering may look like this:

Component

What Action Step
Nutrition Increase intake of Fruit and Vegetables Sign up for local farm box delivery
Fitness Find a Personal Trainer Research gyms in local area and book at least one trial session
Lifestyle Meet people who are interested in healthy living Find a healthy living Meetup group nearby
Self Care

Increase hours of sleep Set regular bed time of 10.30pm

Creating these tables every week, on a month by month and quarterly basis quickly adds up to so many healthy habits that it cant fail to create change! It designs a wonderfully simple roadmap to follow to guide you through the journey to wellness to the place and person you wish to find at the end of the year.

I love working through this process for both myself and my clients, and I'm excited to be facilitating this both online through my Pop Expert Sessions, and through my 'Real World Wellness' workshops for those of you in Boston.

If you plan to make 2016 your healthiest, happiest year yet I have an amazing goal achieving package to give away!

Comment below to win a copy of my favorite book about goals and desire: Danielle LaPorte's 'The Desire Map', A Pop Expert One to One Healthy Goal Setting Session with me, and a ticket to my Real World Wellness: Goal Setting Workshop for those of you close to Boston.

To enter just comment below with one of your health and wellbeing goals for 2016. Not only will you be entered into the giveaway, I will also respond to all comments with an Action Step for you to take to help you reach your goal.

The winner will be picked at random and will be notified by email by 1/7/2016.

Wishing you all the healthiest, happiest 2016!

 

 

2016: Your Healthiest, Happiest Year Yet!

I love goals. I love fresh starts and new challenges. I love the beginning of a New Year! I’m seeing a lot of negativity on social media around New Year’s Resolutions, and it makes me sad. Of course I am of the opinion that healthy habits should be sustained year round, but what is the harm in wanting to improve your life and become a better version of you? In my opinion that should be celebrated, whether the catalyst for you is the start of a new day, new week or new year.

I’ve always been a big fan of goal setting, and when I moved to the US nearly 3 years ago it was a perfect fresh start for me to take my career to the next level. And I had time, plenty of time. It took six months from my arrival to being granted my Green Card, so I had plenty of time for goal setting and planning!

I wrote huge lists, and guided by Jack Canfield’s book ‘The Principles of Success’, gave my goals clarity, detail and a completion date. And then sat back and felt completely unmoved.

Don’t get me wrong, my goals were pretty awesome: write for a fitness magazines, work for the top studios in the area, build an online business, keep a client base in the UK, look great in a crop top, all exciting and certainly achievable. But it felt like a ‘to-do’ list, endless chores rather than a guide to building an exciting and valuable life.

Enter Danielle LaPorte. I had first heard of Danielle’s work via Brene Brown, via a goal setting workshop I had been a part of with the UK Lululemon team. I downloaded Danielle’s book ‘The Desire Map’ via Audible, and got to listening. And it changed everything.

‘The Desire Map’ turns goal setting on its head: it switches the focus from what you want to achieve to ‘how do you want to feel’, and it that though process is the game changer. 

As part of the process you are asked to define your ‘core desired feelings’, two of mine were ‘authentic’ and ‘of service’. Defining these helped me to pinpoint my goals with more depth of feeling, the goal of writing for magazines was really my wanting to reach a wider audience to help more people improve their health and wellbeing, working for the top boutique fitness studios in the area was my desire to continue to learn and hone my craft. And the crop top? That turned out to be my wanting to ‘live authentic’, to live and breathe my message, in other words, to ‘practice what I preach’.

Danielle LaPorte’s work is still part of my goal setting practice, whether setting goals for myself, or when working with my clients to help them define what health and wellness means for them. If rocking 2016 is on your agenda I highly recommend checking out Danielle's work to create what she calls 'Goals with Soul'! 

dlp
dlp

If you would like to work with me on a one to one basis to set your healthy goals for 2016 I’d love for you to join me via Pop Expert for my : Real World Wellness Workshop: Setting Healthy Goals for 2016. 

This one to one workshop is perfect for anyone looking to improve their health and wellness in 2016, whether you are taking your first steps on the journey, or are looking for the next level in becoming your healthiest, happiest you.

During the 50 minute session we will cover the following:

  • Setting the goals you wish to achieve by 12/31/2016
  • How to break down those goals into segments of 3, 6 and 12 months
  • Detailed planning for the next 3 months on how to achieve those goals by using my four ingredients for the healthiest, happiest you: nutrition, training, healthy lifestyle and self care
  • How to ‘habit layer’ each week to make your goals manageable and enjoyable to achieve
  • Practical, real world advice to implement these habits
  • Accountability in the form of a private Facebook Group
  • Discounts on all of my Online Services throughout the year of 2016

To book the session please click on the link below, go to 'Book Now' and select the day and time that works for you. Once you have booked I will be in touch with more details about what you need for the session, and to get some information from you so I can be fully prepared to give you my best guidance.

https://www.popexpert.com/jennifer-hanway

But wait, there is more! I love goal setting so much that I have an amazing goal achieving package to give away! Consisting of a copy of the book that changed everything for me, Danielle LaPorte's 'The Desire Map' and a Pop Expert One to One Healthy Goal Setting Session with me! 

To enter all you need to do is post just one of your health and wellbeing resolutions in the comments below. The winner will be picked at random and will be notified by email by 1/7/2016.

Wishing you all the healthiest, happiest 2016!

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.

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! 

Stop Drop and Meditate: We No Time Because We Have So Much Time

This week's 'Stop, Drop and Meditate comes with a personal message. I'm finding that due to the 24 hour access to the internet, books, podcasts and other resources, I actually make less time to focus on a task. I can do it at any time, and so it tends to melt into the ether of my day with no structure and focus. For example, I can meditate at any time. Anywhere (well, within reason, I'm not sure my clients would be happy if I closed my eyes to focus on my breath whist spotting their back squat or in the middle of a nutrition consultation), in any manner I choose.

Except I struggle with this open ended time. It gives me too much choice, and too much time to make other things a priority (read: excuses). I see huge value in scheduled workouts, workshops, online tutorials and the such, as it makes the practice concrete. You can clear your schedule, put it in your diary. Make it a priority and give it the time and attention it deserves.

Which is why every Friday at 3.30pm I'm encouraging you to meditate along with Charity and I. If you can't make it 3.30pm, decide to check the blog at 6.30pm. Or 9.30pm. Or Saturday morning (you get the point). Just schedule it in your diary as you would a work meeting or group exercise class. Then just show up.

https://www.youtube.com/watch?v=J1DVU3Y_ahs

For more information on Charity and Meditating Together check out her daily meditation affirmations, inspirations and education posts on:

Facebook: Meditating Together

Instagram: @meditatingtogether

Twitter: https://twitter.com/meditating2ther

Email: meditatingtogether@gmail.com

YouTube: Meditating Together

Periscope: @meditating2ther

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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!

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Contact: jenny@jenniferhanway.com