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 Category: Eat Well

Gut Healing: Veggie Packed Chicken Noodle Soup

It’s National Chicken Noodle Soup Day, and I’ve created a veggie packed, gut healing version for you that is perfect for lunch or a light evening meal. This recipe is perfect for those following my 28 Day Guided Gut Healing Program, as I’ve used my favorite Bare Bones Broth and replaced the arb heavy noodles with spaghetti squash to keep it low carb and packed full of fibre, vitamins and minerals. 

 

Gut Healing Chicken Noodle Soup

 makes 4 servings 

·     2 tablespoons coconut oil 

·     1 onion, finely chopped, 

·     4 carrots, diced

·     4 stalks celery, diced

·     ¼ teaspoon Himalayan salt

·     ¼ teaspoon black pepper 

·     32oz Bare Bones Broth Chicken Bone Broth  (use code JHANWAY15 for a 15% discount)

·     2 cups cooked spaghetti squash

·     4 cups cooked shredded chicken 

·     2 bay leaves

·     2 tablespoons chopped parsley

·     1 tablespoon dried rosemary

·     1 tablespoon thyme

Heat the coconut oil in a deep skillet or Dutch oven and sautéed the onion, carrots and celery for about 3-4 minutes, or until soft. Add in the chicken, bone broth, herbs and salt and pepper and simmer for 5 minutes, or until the vegetables are soft. 

This recipe is 100% compliant with my 28 Day Guided Gut Healing Program - find out more here!

28 Day Guided Gut Healing Program

Eat Beautiful: Brains and Beauty Superfood Smoothie

I'm naming today's breakfast my 'Brains and Beauty Superfood Smoothie' as it is packed full of polyphenols, the anti-antioxidants that help minimize free radical damage to your cells. 

These free radicals are one of the major causes of skin aging, and cause systemic inflammation, which as we know can effect everything from gut health, hormone balance and cognitive function. Polyphenols are also a great source of BDNF - Brain Derived Neurotrophic Factor, a protein that helps you grow new brain cells. 

Polyphenols are mostly found in dark red, purple and brown foods, and blueberries and cacao have some of the highest amounts. Pair this smoothie with a cup of organic, low acid coffee for even more anti-oxidant action! 

Brains and Beauty Superfood Smoothie

* 2 tablespoons hemp seeds 
*1/2 cup blueberries (fresh or frozen)
*1 cup spinach (fresh or frozen)
*1 cup cauliflower rice (frozen)
*1 tablespoon cacao powder (I love @terrasoul) 
*1 tablespoon ground flaxseed
*1 tablespoon coconut cream
*1/4 tablespoon cinnamon
*1.5 cups coconut milk 

Place all ingredients in a blender and blend until smooth. Top with cacao nibs for some extra crunch!

Get Your Great Fats With New Chapter’s Wholemega Whole Fish Oil

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!

 Good fats? Consider these great fats! 

We need omega fatty acids on a cellular level for optimal health and wellbeing. Every cell in our body has a lipid bilayer, which is a cellular membrane containing everything the cell needs for nutrient and energy transfer and for communication. To keep the integrity of the structure of the cell wall we need a balance of fats in our body, including Omega’s 3, 6, 7 and 9. 

These great fats are also needed for brain health, nerve health, joint health, eye health, mood and cognitive function, and cardiovascular health. High levels of omega 3 fats in tissue has even been shown to help against environmental free radical exposure. Omegas are also a huge part of the body’s inflammatory response and work as signalling molecules to ensure a balanced inflammatory response. Inflammation is the root cause of most chronic disease, and we should all be prioritizing inflammation modulating foods, supplements and lifestyle behaviours as one of the keys to optimum health. 

 Omega’s 3 and 6 are what we all know as Essential Fatty Acids, or EFA’s, meaning that they are not made directly by the body. We need to be consuming them in our diet to ensure adequate amounts for all the numerous metabolic processes they are needed for. Great food sources of essential fatty acids include oily fish, chia seeds, flax seeds, avocados and leafy greens. 

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When we eat plant based foods with Omega 6 and Omega 3 fatty acids by consuming them in the forms of Linoleic Acid and Alpha Linolenic acid. To convert these into EPA and DHA, which are the most beneficial forms of Omegas for health, our body has to go through a complicated and rather inefficient enzymatic process which can use up valuable micronutrients. 

Further down this enzymatic chain, EFA’s can be converted to eicosanoids, which are a vital part of our immune and inflammation response.

 Even when we consume Omega 6 and Omega 3 rich foods (such as oily fish like salmon and mackerel) we would need to be eating them at least 3 times a week for levels beneficial for health, which is something I know neither my clients nor I do on a regular basis! 

 I recommend that all my clients take a daily fish oil supplement such as New Chapter’s Wholemega Whole Fish Oil as I know it will support their health goals. When we supplement with a good quality fish oil, such as Wholemega Whole Fish Oil, we are getting the EPA, DHA and other Omega 3’s, 5’s, 7’s and 9’s in their fully converted state, meaning we do not need to use precious enzymes and other co-factors such as vitamins and minerals (which may be needed elsewhere in the body) to convert them to their most effective form. When taken daily, a week of Wholemega actually provides Omegas equivalent to 3 servings of wild salmon, which is right on target with recommendations. 

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New Chapter’s Wholemega Whole Fish Oil comes from 100% wild caught Alaskan Salmon and includes 17 omega fatty acids (including Omega-3s EPA and DHA, and Omega 9s which most people do not consume enough of in their diets), Vitamin D3, and Astaxanthin, an antioxidant. What I particularly love about Wholemega is that it’s 100% sustainably caught Wild Alaskan Salmon oil, so I know that it’s an ocean-friendly choice as well as a healthy one. 

And whilst I highly recommend supplementing with New Chapter’s Wholemega Whole Fish Oil to ensure optimum levels of essential fatty acids, we can still benefit our health and vitality by doing double duty and adding great fat boosting and inflammation modulation foods to our diet! And even better, they can taste delicious too! 

Wild Alaskan Salmon Salad with New Chapter Fermented Turmeric Tahini Probiotic Dressing 

For the salad:

·      1 fillet wild Alaskan salmon, grilled

·      2 cups leafy greens 

·      1 cup finely sliced beets

·      1 cup pickled carrots

·      ½ cup toasted pumpkin seeds 

 

For the dressing:

 ·      1 serving New Chapter Fermented Turmeric Booster Powder

·      2 tablespoons unsweetened coconut yoghurt

·      Juice of half a lemon

·      Pinch Himalayan salt

·      Pinch black pepper 

Place all dressing ingredients in a mason jar and shake well. Place all salad ingredients in a large bowl and dress, ensuring all ingredients are coated thoroughly. 

 

References:  

https://www.sciencedirect.com/science/article/pii/S0889159118302204

https://www.sciencedirect.com/science/article/pii/S0952327816302137

https://www.sciencedirect.com/science/article/pii/S221295881730157X

https://www.sciencedirect.com/science/article/pii/S0165032717320141




Ask Jenny: What's The Deal With Celery Juice?

I’m not using celery juice as a meal replacement or a cleanse but just to start my mornings and then continue normal eating throughout the day. Is this an okay thing to consume on an empty stomach? And do you think that drinking juices (opposed to blended and keeping the fiber) is beneficial? I do make smoothies most days to get closer to my 7-9 servings and the juicing would just be on top of that. Would love to hear your thoughts!
— Rachel, Boston

Celery juice - the wellness trend that just won’t quit! Just like its predecessors coconut oil and apple cider vinegar, celery juice is the wellness trend du jour, and just like these former wellness heavyweights its benefits are being touted as boosting detoxification, lowering inflammation, increasing weight loss, benefiting gut health, and even curing disease.

And just like most fads on the health and wellness scene, there is no scientific evidence for these claims. But, this doesn’t mean it does not have benefits for health, and the thousands of fans professing their love for the green stuff via the medium of social media certainly think it has its merits.

As a nutritionist the first question I ask when weighing up the validity of a wellness trend is ‘what do we know’? As I mentioned, there have been no clinical studies on the benefits of celery juice, but we do know that celery is rich in Vitamins A, C and K and minerals such as potassium, calcium and magnesium, it can have alkalising properties for the body. and it has a high water content. This combination of natural electrolytes plus hydration is probably why people feel so great after drinking it!

But I know the question you really want answered is ‘should I drink it?’, and my answer is ‘why not!’ In this case there are no know negative effects of starting your day with celery juice, there is an abundance of anecdotal evidence for its benefits, and as we know, if we start our day with a healthy habit, we are more likely to make positive choices for the rest of the day.

The two challenges I do have with this trend are as follows:

1) the unproven claims from its champion Anthony Williams (aka The Medical Medium) who does not have any nutrition or medical training, but instead receives spiritual visions that he translates into health recommendations that he says can cure anything from IBS to cancer.

2) the lack of fiber - a study  by the Institute of Medicine reports that the average American eats only 15 grams of fiber a day, which is ridiculously low and can lead to unstable blood sugar, weight gain and digestive issues. My first PRIME Principle is to eat 7-9 servings of vegetables and low GI fruit a day, so I would rather see people getting all the benefits of celery by eating it whole, or by adding it to a green smoothie.

To answer Rachel’s specific question, if she is getting her 7-9 servings a day, then is no reason why she shouldn’t see if the celery juice trend works for her. My personal recommendation is that the first thing that you should consume in the morning is a large glass of water (room temperature or warmer - I keep a mason jar on my bedside table and drink it before I even get out of bed), so start with that, then drink your celery juice should you wish!







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.

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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!

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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!

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*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.












Live Well: Smart 2 Day Detox

I’m all about having a wonderful time at the holidays - believe me, Tim and I had a wonderful Christmas, we did not scrimp on delicious food and treats (yes, there was a lot of clean wine and GF, DF ice cream sandwiches) and our butts were firmly glued to the couch for a significant amount of time (well, at least as long as it takes to watch Elf)

But today, I’m back on track. Because I see my health like a bank account, and yesterday all the carbs, sugar and inactivity was a large withdrawal. And now I need to pay back in, and maybe add some extra for good measure as I have a super busy January ahead of me.

But will I be doing a juice cleanse, crazy detox or and extreme fasting? Hell no. Programs such as this do not work. Period. At best they can be ineffective, and at worst damaging to your health and wellbeing.

Our bodies have 2 phases of detoxification, the Phase 1 pathway in which toxins get released from our cells and mobilised into our bloodstreams, and the Phase 2 pathway through which these toxins are eliminated through four bodily systems (breath, sweat, pee and poop).

For both of these pathways to act efficiently we need an abundance of amino acids (the building blocks of protein), combined with polyphenols and antioxidants (think of these as vitamins and minerals with superpowers) and fibre to move to toxins out of the body. Most juice, tea or shake cleanses are woefully lacking in these essential detoxification nutrients and usually up regulate just the Phase 1 pathway, releasing the toxins from the cells but leaving them to circulate in your bloodstream, making you more toxic than when you started. This is why such detox plans often leave you feeling nauseous and fatigued, and suffering from headaches and breakouts - the opposite of how you are aiming to feel!

Healing the gut is also a much neglected aspect of detox plans, but our digestive system is the first line of defense against external toxins. If you are suffering from intestinal permeability (aka leaky gut) and/or an imbalanced microbiome (i.e. all of us post holidays) then more toxins will be able to enter your bloodstream instead of being filtered out. This is why healing collagen and bone broth and microbiome balancing probiotic rich foods feature heavily over these 2 days.

This 2 Day Smart Detox below is designed to up regulate both Phase 1 and Phase 2 pathways, thus leaving you feeling lighter, brighter, more energised and with glowing skin and a flatter stomach. Working out, dry skin brushing, infrared sauna and even getting more sleep can also boost results. Ensure you are drinking at least 2-3 litres of water throughout the day, and feel free to add lemon, lime, or even herbs such as mint and basil to your water.

2 Day Smart Detox

Upon waking:  8oz warm water with a squeeze of lime and a pinch of Himalayan salt

Ensure 10-12 hours overnight between the last meal of the previous day and the and first meal of the next day

Breakfast: Gingerbread Latte Superfood Smoothie (or any of my Gut Healing Smoothies)

  • 20g vanilla collagen

  • 1/2 apple, chopped

  • 1/4 zucchini, chopped

  • 1 tablespoon almond butter

  • 1 tablespoon ground flaxseed

  • 1 teaspoon freshly grated ginger

  • 1 teaspoon freshly grated turmeric

  • 1/2 teaspoon ground cinnamon

  • 1/2 teaspoon ground allspice

  • Pinch ground nutmeg

  • Pinch ground cloves

  • 1 serving New Chapter Fermented Maca Booster Powder (optional)

  • 1.5 cups almond milk

Blend together until smooth

Mid Morning: Dandelion, Fennel or Peppermint  Tea

Lunch:  Alkalising Creamy Green Soup (makes 2 servings)

  • 3 shallots


  • 1 clove garlic


  • Juice and zest of 1 lemon


  • 1 cup broccoli
, chopped

  • 1 cup fennel, finely chopped

  • 2  cups spinach, chopped

  • 2 cups bone broth

  • ½ avocado

  • 1 teaspoon of Himalayan salt


  • 1 teaspoon black pepper


  • 1 tablespoon pumpkin seeds, toasted

  • 1 teaspoon Extra Virgin Olive Oil

In a large pan saute the shallots, garlic and fennel in coconut oil for 2 minutes.
 Add the bone broth, broccoli, lemon juice, lemon zest, salt and pepper and leave to cook for 4 minutes.

Take off the heat and then add the avocado and spinach, letting the heat wilt the spinach for a couple of minutes. Blend all ingredients together until smooth and top with the pumpkin seeds and extra virgin olive oil.

Mid Afternoon: 1 cup unsweetened coconut yoghurt with 1 tablespoon chia seed and ¼ cup berries

Dinner: Green Goddess Salad

Combine 2 cups of leafy greens with chopped radish, carrot, cucumber, zucchini or any other raw salad vegetables (avoid broccoli and cauliflower as these are difficult to digest) and 2 tablespoons of fermented vegetables such as sauerkraut. Dress with the Green Goddess dressing below, and top with hemp, sunflower or pumpkin seeds.

Green Goddess Dressing

  • 1/2 shallot, diced

  • 1 clove garlic, minced

  • 2 teaspoons apple cider vinegar

  • 2 teaspoons lemon juice

  • 2 teaspoons lime juice

  • 6 basil leaves

  • 6 mint leaves

  • 8 sprigs cilantro

  • 1/2 avocado

  • ½ teaspoon Himalayan salt

Blend together until smooth and creamy.

Evening: Dandelion, Fennel, Peppermint or Valerian Root Tea

Looking for a longer reset to help you make 2019 your healthiest year yet? My 28 Day Guided Gut Healing Program is available now to start anytime. Simply head to:

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

I wanted to share some positive feedback from your 28 Day Guide Gut Healing Program - I’ve only been following it for 2 weeks, and I feel so much better already! I’ve lost 6 pounds, had the energy to work out more, and feel lighter with less bloating. My favourite recipes are the Gingerbread Latte Smoothie, the Stuffed Acorn Squash and the Cauliflower Chicken Chower!
— N, Boston

Eat Well: The 4 Scary Foods You Should Be Eating Every Week

Happy Halloween! Whilst I’m not a fan of trick or treating or scary movies (for real, I couldn’t even watch Gremlins as a kid), I am a fan of scary foods!

Quite often these foods are not the prettiest looking, but what they lack in style they make up for in substance, and are some of the most nutrient dense foods on the planet. All four of these foods contain trace elements and minerals that are sorely lacking in our modern diets but that are essential for health (I am seeing a lot of thyroid, adrenal and metabolic issues right now in my practice that are linked to nutrient deficiencies), and because of this I eat all of these delicious (!) foods on a weekly basis, and recommend to my clients to do the same…

Liver: When I suggest adding liver to my client’s diets, most of them recoil in horror! Some cultures place liver in such high regard that human hands are not allowed to touch it, and I agree, as gram for gram it contains more nutrients than any other food. When I talk about foods with nutrients density (count nutrients, then calories), liver is top of the list!

Liver is packed full of vitamins and minerals that we are often deficient in, and that it is hard to find in other foods, such as B12 and B6 (essential for energy), selenium and zinc (for energy production and healthy skin, hair and nails) and folate, thiamin and iron, all of which I usually see deficiencies in whilst looking at client’s blood work.

Always buy organic liver, and if it is your first time I suggest it chicken liver for minimum ‘ick’ factor! I like to dust mine in coconut flour then pan fry in grass fed ghee, and serve with a salad of bitter greens such as endive, mizuna and arugula.

Natto and Tempeh: typically I ask my clients to avoid soy products, but these two are the exception to the rule. They are excellent sources of plant based proteins for both vegans and carnivores alike, as the fermentation process helps to make the proteins more easily digestible and bio available to the body.

Not only that, fermenting the beans means that the oligosaccharides found in soy that can cause GI distress are reduced, and phytic acid, the phytochemical found in plant proteins that can block the absorption of essential minerals is totally eliminated. And of course the fermentation process means that you receive gut healing, microbiome boosting benefits too.

I’ll be honest, the smell and texture of natto is enough to put even this adventurous healthy foodie off, but I absolutely love tempeh and eat it once a week as a break from animal proteins.

Check out my favourite tempeh recipe for here:

Veggie Packed Super Fast Pho

Canned Fish: this is a staple in our house, especially for my super busy, keto eating husband! We always have a stock of canned fish in our pantry for when we need a quick hit of protein and great fats, and usually add it to one of our ‘throw and go’ salads that we eat every day.

Mackerel and sardines are our favourite, as they are packed with Omega 3 fats that are hard to find in other sources, and provide a great source of calcium (as a woman over 35 who doesn’t eat dairy products I’m always cognizant of ensuring sources of calcium in my diet). When eaten fresh these fish are delicious, but can be time consuming to prepare and cook properly.

I also love anchovies and will eat them straight out of the can, and Tim enjoys wild caught canned salmon (I avoid due to my mercury levels) either in a salad or formed into a patty.

Salmon Patties with Avocado Crema

We buy all our tinned fish from Thrive Market as we know it is sustainably sourced and non GMO, and incredibly affordable. To save 25% off your first order and receive free shipping use my here : http://thrv.me/jennyhanway

Seaweed: not just great for wrapping your sushi in, seaweed is abundant in trace elements, vitamins, amino acids, and chlorophyll, and the much needed minerals calcium, iodine, and iron (deficiencies in these minerals can lead to a lowering of thyroid function). In fact, no other group of plants contains more minerals and nutrients than seaweed, an it typically calculates at just five calories per serving, making it a true ‘bang for your buck’ food.

It is far easier than you may think to incorporate seaweed into your diet, and I love to use seaweed wraps for a quick and easy lunch option, and will often use dried seaweed flakes as a toping for salads and stir fries.


Contact: jenny@jenniferhanway.com