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: Fat Loss

Grain Free, Low Carb Vanilla and Cinnamon Granola

This has been on my 'to-make' list for a long time - I love granola, but it's impossible to find one in stores that is low carb, grain-free, sugar-free and sugar-free. Believe me, I've looked - and just because it says its 'paleo' doesn't mean it won't contain a ton of honey, maple syrup and even 'coconut nectar'.

Friends, that's all just sugar by another name. ⠀

One of the joys of granola is its crunchy texture, which is typically created by using liquid sweeteners, but I've used egg whites in this recipe to keep the carbs low but create that perfect bite when pairing it with plant-based yoghurt or milk. But wait, even if you don’t want to use egg whites (my vegan / egg intolerant / gut-healing friends) you can simply replace them with 1/4 cup of aquafaba (the liquid from canned chickpeas)!⠀


Grain Free, Low Carb Vanilla and Cinnamon Granola

  • 2 1/2 cups of mixed nuts and seeds (I used pumpkin seeds, sunflower seeds, pecans and sliced almonds

  • 1/2 cup peeled tiger nuts

  • 2 egg whites

  • 1 teaspoon vanilla extract

  • 1 teaspoon cinnamon

  • 10 drops stevia (optional)

Preheat oven to 300 degrees.

Whisk the egg whites until thick, then gently mix in the cinnamon, vanilla extract and stevia. Pour in the nuts and tiger nuts, and stir carefully, ensuring everything is evenly covered.

Line a baking sheet with parchment paper, then pour out mixture creating a thin, even layer. Bake in the oven for 60 minutes, moving occasionally to break up any ‘lumps’. Leave to cool, then store in an airtight container.

Don’t want to use egg whites? Simply replace them with 1/4 cup of aquafaba (the liquid from canned chickpeas)!



Lean and Clean: Waldorf Salad

Sometimes the word ‘salad’ in a dish can be more than a little misleading - for example the carb laden, devoid of vegetables pasta salad or potato salad, or the high in fructose and inflammatory fat laden Waldorf salad!

But whilst pasta salads and potato salads are too high in carb for my Lean and Clean program I’ve taken the traditional Waldorf salad recipe and given it the Lean and Clean makeover, replacing apple for fibre laden, fructose free jicama, swapping out inflammatory fat and high cal, low nutrient mayo for gut health boosting plant based yoghurt, and adding in leafy greens and fresh herbs for blood sugar balance and extra micronutrients:

Lean and Clean Waldorf Salad 

Makes 2 servings 

• 2 grilled chicken breasts, diced (we buy all our meat from Butcher Box)

• 1 cup celery, chopped

• 1 cup jicama, cubed,

• 1 cup grapes, halved

• 1 cup spinach, chopped

• ½ cup walnuts, lightly toasted (we buy all our dry goods from Thrive Market)

• ¼ cup parsley, chopped

For the dressing 

• 1 cup unsweetened plant-based yogurt

• Juice of half a lemon

• Pinch of salt and pepper

Make the dressing by combing the yoghurt, lemon juice and seasonings. Place all other ingredients in a mixing bowl, cover with the dressing and mix until all ingredients are evenly covered. Serve of a bed of leafy greens. 

Find out more about my Lean and Clean Program here.


Golden Milk Chia Pudding with New Chapter's Fermented Turmeric Booster Powder

This post is written in partnership with New Chapter, Vermont-based maker of whole-food vitamins and supplements, 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!

Soothing, nourishing and inflammation calming Golden Milk is a staple for me in the winter, but as the seasons change and temperatures increase (thank goodness), I wanted to find a way to switch up one of my favourite wellness recipes to give it a seasonal twist. This Golden Milk Chia Pudding with New Chapter Fermented Turmeric Booster Powder is the perfect solution, and its works as a delicious breakfast or mini meal for the Spring and Summer.

I love New Chapter Fermented Turmeric Booster Powder as it gives me all the inflammation supporting benefits of Turmeric, whilst their patented fermentation process unlocks and activates the full nutrient benefits. Remember, it’s not what you eat, but what you absorb!

Golden Milk Chia Pudding with New Chapter Fermented Turmeric Booster Powder⠀

• 1 cup almond milk⠀
• 1 tablespoon coconut butter⠀
• 1 serving New Chapter Fermented Turmeric Booster Powder⠀
• ½ teaspoon ground cinnamon⠀
• ½ teaspoon fresh ginger⠀
• ½ teaspoon vanilla extract⠀
• 5 drops organic stevia or ¼ teaspoon raw honey ⠀
• Pinch of freshly ground black pepper⠀
• 2 tablespoons chia seeds ⠀

Topping: hemp seeds, shredded coconut and grated apple.⠀

Gently warm the almond milk and coconut butter in a pan until the coconut butter is fully melted. Transfer to a blender and add the remainder of the ingredients except the chia seeds. ⠀

Place the chia seeds in a small bowl and pour over the golden milk. Place in the refrigerator and chill for a minimum of 3 hours. ⠀

Top with hemp seeds, grated apple and shredded coconut.

This recipe is perfect for those following my 28 Day Guided Gut Healing Program and my Lean and Clean Program!

Breakfast Smoothie: Pecan Pie

Happy National Pecan Pie Day!

Whilst I can't deny that Pecan Pie is delicious, its crazily high sugar content make it a little too decadent for an everyday treat. I've created this sweet, thick and creamy Pecan Pie Superfood Smoothie so you can enjoy the taste whilst keeping blood sugar stable and providing a ton of micronutrients.

Pecans are a great source of inflammation lowering, skin loving Omega 3 fatty acids, and are packed full of much needed minerals including magnesium, manganese, zinc and copper. 

Buy your pecans unsalted, and if they are roasted they should be dry roasted to avoid inflammatory fats. And just like all nuts and seeds once opened they should be stored in the freezer to prevent oxidation.

Pecan Pie Super Food Smoothie

  • 20g vanilla collagen or plant protein powder

  • 1/2 cup frozen cauliflower rice

  • 1/4 apple

  • 2 tablespoons ground flaxseed 

  • 1 tablespoon pecan butter (I love @artisana organics) or 1 tablespoon chopped pecans 

  • 1/2 teaspoon vanilla essence

  • 1/2 teaspoon ground cinnamon

  • 1.5 cups oat milk

Place all ingredients and blend until smooth.

Perfect for my Gut Healing and Lean and Clean Programs. 


Lean and Clean: Coconut Protein Pancakes⠀

These Coconut Protein Pancakes are one of my absolute favorite recipes from my new 8 Week Lean and Clean Program, and they are perfect for a light and bright Spring Sunday brunch! I love to serve these with a side of fresh berries and a drizzle of yoghurt.

Coconut Protein Pancakes⠀

  • 1⁄4 cup of coconut flour⠀

  • 1⁄2 scoop vanilla vegan or collagen protein powder ⠀

  • 1 tablespoon ground flaxseed⠀

  • 1 egg⠀

  • 3 egg whites⠀

  • 3/4 cup of almond milk⠀

  • 1 teaspoon vanilla extract⠀

  • 1 teaspoon ground cinnamon⠀

  • 1/2 teaspoon baking powder

  • Pinch of Himalayan salt⠀

  • 3 tablespoons coconut oil (for cooking)⠀

Mix all ingredients (except the coconut oil) in a large bowl. Heat the oil gently in a non stick pan. Pour in 1/4 cup of mixture, and cook on a medium heat until golden brown on both sides (about 3­ mins each side).

My 8 Week Lean and Clean Program is available in person and online, and you can save $100 if you sign up by 4/31!  Click HERE to learn more.

Ask Jenny: I Work Out at 5am, So When Should I Eat Breakfast?

I’m a mom of 2 kids and work a full-time job in Boston, so 5am is the only time I get work out during the week (at the weekend I can work out mid morning). This means I do not have time to eat breakfast unless I get up at 4am (which is just not happening). What should I do?

Anne - Newton, MA

Great question Anne, and congratulations for getting in your workouts with your busy schedule and time commitments!

Fasted workouts (working out on an empty stomach) can actually be a great tool for blood sugar regulation and helping you build metabolism boosting muscle, if you use them in the right way.

Your weekly workouts (you mentioned you work out 3 times a week, Monday, Wednesday Friday), i.e. the ones you do fasted should be no more than 35-40 minutes long, and of a medium intensity (how hard you work). Good choices for these workouts could be 30 minutes of running, spinning, or a lighter weights sessions.

At the weekend, when you have eaten breakfast is the time for your more intense (harder) workouts, such as a heavier lifting session, Barry’s or Orange Theory, or a boxing workout. Just make sure you finishing eating at least an hour before working out!

The benefits of working out on an empty stomach (fasted), mean that your body has to tap into its stored carbohydrate, and then your body fat as sources of energy (your body will use the following for fuel in this order 1: alcohol, 2: stored carbs, 3: your body fat). So you will help balance your blood sugar, and get your body using fat for fuel. Hormonally you will also get a boost of growth hormone and testosterone, which is great for helping you build lean muscle.

However, fasted workouts can be challenging for your adrenal health and thyroid health, which is why I recommend only working out fasted at a medium intensity, and for those struggling with hormonal issues (high cortisol, irregular periods, adrenal fatigue) a yoga flow or brisk walk is a better option than the options listed above.

As part of my Lean and Clean Program you will receive workout suggestions personalized to your goals, schedule, available equipment and hormonal status. You can start anytime, from wherever you are in the world, and there is a $100 discount until 4/30! For more details head to:

https://www.jenniferhanway.com/leanandcleanprogram




Breakfast Smoothie: Layered PB and J

Yes, this is a superfood smoothie. Yes, you can eat this for breakfast. Yes, even if you are on my Lean and Clean Program. Yes, this will take away the combined agonies of tax return season and mercury in retrograde.

Happy #PeanutButterAndJellyDayEveryone! Whilst not a combination that is typical in the UK, I’ve been an adopted New Englander for almost 6 years, so I’m well versed in this ridiculously good salty/sweet combo that keeps you coming back for more. However, I’m not about nutrient barren, sugar and trans fat laden calorie/carb bomb white bread sandwiches, so I’ve taken this winning formula and created a #JennyApproved Superfood Smoothie that gives you all the fun of PB&J with none of the negatives.

This recipe combines a protein, fat and fibre packed smoothie with an easy to make, sugar free strawberry chia jam that will quickly become one of your meal prep staples.

For the Peanut Butter Smoothie

  • 1 scoop vanilla collagen or plant based protein powder

  • 1 cup frozen cauliflower rice

  • 1 tablespoon sugar free peanut butter (@maranathanutbutters is my go to)

  • 1 tablespoon ground flaxseed

  • ¼ teaspoon vanilla essence

  • ¼ teaspoon ground cinnamon

  • Pinch Himalayan salt

For the Strawberry Chia Jam

  • 2 cups fresh or frozen organic strawberries

  • 2 tablespoons chia seeds


    Blend the strawberries and chia seed for 30 seconds. Place into a saucepan and simmer over a medium heat until it starts to bubble. Turn to low and simmer until the jam begins to thicken. Transfer to a sterilized mason jar, leave to cool, and store in the refrigerator for up to a week.

Now for the most important question. Crunchy or Smooth?

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

Live Well: Navigating Holiday Parties


I love the holiday period, and all the food, fun, and connection it brings - but the constant late nights, alcohol and eating off track can make me feel less than my usual lightest brightest self. I’m heading out to London for a week to celebrate with my friends and family there, so my social commitments feel like double this year (I’m not complaining)!

Below are the wellness strategies I’ll be using so I can show up for the holidays as my best, energized, vital and glowing self…

1) Stay consistent! Now is the time to really make sure you are sticking to the PRIME principles - eating your servings of 7-9 veggies a day, working out and staying hydrated. In the word for my very smart husband ‘control the controllables’, be this what you can eat for breakfast, getting your workout in, or how you manage your stress levels.

2) A holiday party has a set time frame - don’t let it creep out into the entire day! If anything double down on your healthy habits the day of the party so you show up feeling energized and able to get the most out of the occasion.

3) The day of the party have a protein, fat and fibre based breakfast (I’m on smoothie lockdown at this time of year), aim to get a workout in to increase insulin sensitivity and get you glowing, and get super hydrated too.

4) I always eat a mini meal before I leave to keep my blood sugar and energy levels stable, and so I am empowered (not hungry) to make smart drink and food choices. A mini smoothie, apple and nut butter or hummus and veggies are great options.

5) If my outfit of choice feels a little too snug around the middle I take a charcoal supplement to help rid me of any gas or bloating - my faves are these super affordable capsules from Bulletproof (they are also my go-to if I feel I might have accidentally been ‘glutened’):

https://www.amazon.com/dp/B06XYLNB4S/?ref=idea_lv_dp

6) Choose your drinks wisely: low sugar options include prosecco, champagne and organic red wine (which can also contains health boosting antioxidants), and if harder options are your thing then clear spirits such as vodka and gin have less toxins and are less likely to cause a hangover. Pair with seltzer water rather than sugary sodas or chemically laden diet drinks.

7) To avoid dehydration, too many empty calories, and feeling terrible the next day always order a glass of water with your alcoholic drink. The added benefit is that if you have your alcoholic drink in one hand and your water in the other it's impossible to reach for the high calorie, low nutrient canapés that might be on offer.

8) The next day start with a large glass of alkalizing, digestion boosting, adrenal supporting warm water, Himalayan salt and lime juice. Leave the coffee until later in the day to give your liver time to process the alcohol and toxins from before. Workout, eat light, and dry and jump in an infrared sauna if you can - leaving you light and bright and party ready again!

Do you have any top tips for surviving holiday parties? Share the love and share them below…




Lean and Clean: Five Common Keto Mistakes

Mistakes You’re Making on Keto

The Ketogenic (or Keto) Diet was originally developed in the 1930’s as a therapeutic diet for the treatment of epilepsy.

It came into prominence as a weight loss diet in the 70’s with the publication of Dr Atkins ‘Diet Revolution’, and has since had a resurgence in popularity over the last few years, with both alternative health experts and celebrities singing its praises for its fat loss, cognitive function and hormone balancing benefits.

The Keto diet minimizes carbohydrates (usually between 20-50g a day for most people, although this amount can vary from person to person) and focuses on fat first, followed by protein. By limiting carbohydrates in the diet the body burns through its glucose stores, then begins to use stored fat for fuel by converting fat to fatty acids and ketones in the liver. When there are adequate ketones present in the blood we are in a state of ketosis.

Whilst the keto diet is definitely a low carb diet, it is not a ‘no-carb’ diet. The closet to a no carb diet is the Carnivore Diet, where just meat, fish and sometimes eggs are consumed.

A typical day on the keto diet could start with a coffee blended with butter and MCT oil (made famous by Dave Asprey, the Bulletproof executive, a proponent of a cyclical ketogenic diet), perhaps with some eggs or bacon. Lunch could be a salad with avocado, nuts and maybe some chicken or fish, and for dinner a large steak cooked in butter or coconut oil.

What are the most common mistakes on a Keto diet?

3) Thinking you can eat unlimited amounts of cheese, bacon and processed meats:

Whilst proponents of the Keto Diet rave about being able to eat bunless bacon cheeseburgers every day and still lose weight, in reality this could cause issues with inflammation and blood sugar levels. One of the benefits of a ketogenic diet is its ability to lower systemic inflammation, but processed meats and dairy can cause inflammation to rise, not to mention being high in sodium and nitrates. Consuming dairy products also cause a spike in our insulin levels, raising blood glucose, which is the opposite of what a ketogenic diet is intended to do.

For a healthier version of keto keep processed meats to a minimum, choose nitrate free options and ditch the dairy.

2) Jumping Straight Into Keto From a Standard American Diet

Switching straight from a diet high in carbs and processed foods into a strict Ketogenic diet is a disaster waiting to happen. A Ketogenic diet can be tricky to navigate for even the healthiest eater, so making gradual changes that will stick, eventually leading to a ketogenic diet is a more realistic option for success.

Transitioning through a Whole 30 or Paleo style diet, then going low carb, eventually switching to a ketogenic diet means the dieter learns a whole foods approach first, ensuring consistency and balance within their nutrition plan. Once these approaches are adopted then sticking to a Keto diet will be much easier, and symptoms of the ‘keto flu’ (nausea, tiredness, brain fog) should be non existent.

3) Not Tracking Carbohydrate Intake

With most people needing between just 20-50g of carbs a day to get into ketosis (this will vary from person to person depending on their size, activity level, body composition and insulin sensitivity) it can be very easy to ‘spill over’ and switch the body back to glucose burning mode.

Ensure the majority of carbohydrates come from leafy and non starchy vegetables (this will ensure the body doesn't become too acidic and keep the gut microbiome healthy), and limit carbohydrate containing keto staples such as nuts, seeds and avocados.

Using a tracking app such as MyFitnessPal can be incredibly useful, especially in the first few weeks of adopting the diet.  

4) Not Measuring Ketones

How to tell if you are actually in ketosis? Testing your urine, breath or blood are the only real ways to know if you are producing ketones, with blood and breath testing being the most accurate. The Precision Xtra Blood Glucose and Ketone Monitor is considered to be one of the most easy to use and accurate ketone monitors, and a finger prick test once a day at the same time of day is the best way to ensure you are still in fat burning mode.

5) For Fat Loss, Calories Still Count

The dream of being able to eat unlimited amount of fat and still lose weight? Still a dream, even on the ketogenic diet. For the body to burn fat for fuel it still needs to be in a calorie deficit, meaning that even on a ketogenic diet if the body is receiving more fuel than it burns on a daily basis this fuel will get stored as body fat.

Again, tracking here is key, and is combing regular workouts (and a active lifestyle) with a targeted nutrition plan ensures efficient fat loss.



Contact: jenny@jenniferhanway.com