Jennifer Hanway

Helping You Live Your Best Life Through Nutrition, Fitness and Wellbeing

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

Lean and Clean: Pecan Pie Superfood Smoothie

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




Eat Well: PB and J Layered Smoothie

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.



Ask Jenny: How Do I Stop Overeating in the Evening?

I’m very good at staying on track with my diet during the day, but when it comes to my evening meal I tend to really overeat, often eating more than my husband, who is twice the size of me! I know this is really affecting my weight loss goals - can you help?
— A, New York

This question actually came to me via one of my Comprehensive Wellness Analysis patients at Russak Dermatology in NYC - she was incredible successful at sticking to her nutrition plan during the day, but was sabotaging her progress at by overeating at night. Below are the six strategies I recommended to help her stay on track:

1) Make sure you are eating enough during the day: evening hunger can often be due to not eating enough during the day, resulting in low blood sugar. This will mean that your body will want to restore the balance as quickly and as easily as possible, making you crave high carb, high sugar and high fat food. To prevent this try upping your portion sizes during the day, with the hierarchy of first adding more veggies, then more protein, then more fat, then more low GI carbs.

2) Have a mini meal in the afternoon: I recommend a minimum of 3 hours and a maximum of 4-5 hours between meals and snacks. This gives enough time for effective digestion, and for our bodies to utilize any carbohydrates within the meal so we switch over to fat burning mode, but not too much time that our blood sugar drops too low, which results in high cortisol (our stress hormone) and cravings for high carb foods (aka getting ‘hangry’). Quite often I find my clients going 7-8 hours between lunch and dinner, making them understandably ravenous at dinner time!

To prevent this add in a healthy snack (or as I prefer to call them a ‘mini meal’ - snacking has connotations of chips, cookies, candy, etc), such as hummus and veggie sticks, an apple and nut butter, a small smoothie, some jerky, or a real protein bar such as those from Epic, Bulletproof or Primal Kitchen Foods.

3) Enjoy Fibre Based Appetizers: I often do this whilst I am cooking or before a meal, and not only does it help up nutrient and fibre intake, but helps control my portion sizes during the meal too. Cut up some carrots, celery, peppers, jicama, tomatoes, etc, and have these on hand to snack on either whilst cooking, or before the meal, and I also love to add some Flackers, a flaxseed cracker that tastes great and helps to fill you up whilst still being low in calories. Having a big glass of water with these appetizers will help the fibre expand in the stomach, reducing appetite and benefiting your digestion. A light vegetable based soup will also have the same effect.

4) Add a daily Green Veggie Smoothie: this has been one of my tools for my weight loss and detox clients for years, and is something I implement if I find I am nowhere near my PRIME Principle of 8-9 servings of veggies and low GI fruit a day. Simply blend together 2 handfuls of spinach or kale, 1/2 zucchini, a little avocado, 1/2 peeled lemon or lime and 1/2 an apple if you need some sweetness, with 2 cups of chilled water. This will boost your nutrient and fibre intake for the day, and help to balance hunger hormones and curb your appetite.

5) Serve in the kitchen, take to the table: this is one of those practical solutions that is so easy, but that we never think of! If food is in front of us, we are wired to eat - its a biological response for survival. Simply by serving yourself in the kitchen with one plate of food and then taking that to your dinner table you will automatically reduce the amount that you are eating, remove temptation, and make it easier to monitor portion sizes.

6) Wait at least 20 minutes before having more: it can take at least 20 minutes for the brain to register that you have eaten, so don’t rush back to the kitchen for more the second you finishing your first serving! We can also disrupt the satiety signals to the brain if we do not chew our food properly, or if we are distracted whilst eating (put down your phones whilst eating please), so practice only eating whilst sitting down (ideally not at your desk), not using your phone whilst eating, and putting your knife and fork down between bites.

Do you have a question for me that you would like answered on the blog? Simply email jenny@jenniferhanway.com to be featured - and you can totally stay anonymous if you wish!

All products mentioned in this post are available from Thrive Market - use the link below to save 25% on your first order:

http://thrv.me/jennyhanway





Ask Jenny: How Do I Banish Belly Fat?

‘Dear Jenny - the one area I’m really struggling with is losing belly fat. I’ve lost a bunch of weight, and although I’ve absolutely lost some in that area, it seems like it will always be a problem area. I do tons of sit-ups, try to get enough protein, etc. Can you help?’
— Maryann, Boston

Hi Maryann, firstly congratulations on your weight loss! 

Fat around the midsection is one of the last places we lose from, especially in women, but it is possible with the following holistic strategies:

Gut Health: quite often I see clients complaining about belly fat, when (at least in part) they are actually suffering from bloating/constipation.  Drinking a ton of water, eating fibrous greens and taking a good quality probiotic will always help. 

Ensure at least 12 hours 'fast' between finishing your evening meal and starting breakfast to give your body time to digest and absorb, and for your digestive system to 'wake up' in the morning. For example, if you finish dinner at 7pm on a Monday, then don't start breakfast until 7am on a Tuesday. 

Nutrition: low carb is the way to go, and if possible I would try 2 weeks of great proteins (fish, chicken, grass-fed ground beef, pasture raised eggs) unlimited green veggies (kale, spinach, chard, etc), some great fats (coconut oil, avocado, ghee) and just 50g of extra carbs from berries of starchy vegetables. 

Training: quit the sit-ups! Ensure you are strength training in the gym at least 3 times a week, and ensure you are utilizing the big three: squats, deadlifts and pull-ups (these are all scaleable depending on your training experience). These will work your core more than any 'ab' exercise and optimize EPOC (Excess Post-Exercise Oxygen Consumption) - which means you burn more calories post workout. 

Sprints have been clinically proven to reduce body fat as they release the hormones involved in fat burning, and mobilize fat stores from the abdominal region. A 2008 study that found that overweight, sedentary women who did 20 minutes of stationary cycle sprints 3 days a week lost an average 2.5 kg of fat, of which a significant portion was from the abdominal region. 

The protocol used in the study: was 8 seconds of sprinting (all out) followed by 12 seconds of active rest (continue pedalling) repeated for a total of 20 minutes. Try this twice a week for best results. If sprints are not your thing try a sweat inducing spin or boxing class as these classes organically use HIIT in their programming.

Stress and Sleep: reducing stress and improving sleep is probably the most under-utilized tool in reducing belly fat. When we are stressed the body releases Cortisol, which (amongst other negative effects) leads us to hold on to and even lay down fat stores, especially around the belly. When we are under stress the body kicks into 'fight or flight' mode and acts as if under attack. It will hold on to excess body fat in case of periods of famine, especially around the midsection. 

Ensure you are taking steps to manage your stress throughout the day (breathing exercises, walking in daylight, meditation, implementing an early caffeine curfew), and prioritize great sleep (7-9 hours without waking) every night. 

Wellbeing: one of the reasons women store fat around the belly area can be excess estrogen in the body. Ensure you are not are not exposing yourself to toxic xenoestrogens (chemical compounds that mimic estrogen in the body), by not eating and drinking out of plastic, and using clean personal care products. Ensure efficient estrogen detoxification by eating a ton of fibrous veggies, add 2 tablespoons of flaxseed to your smoothie everyday and up your water intake to ensure complete bowel movements.

Female Fat Loss is one of my specialities, and is something we address in my Private Coaching packages. For more information on working with me one to one please email jenny@jenniferhanway.com.





 

Fat Loss: Easy Ways to Improve Insulin Sensitivity

Today’s Friday Five is all about increasing Insulin Sensitivity - that is how efficiently your body uses carbohydrates for fuel, rather than storing them as fat. Improving Insulin Sensitivity (the opposite of Insulin Resistance, which is the precursor to Metabolic Syndrome, Heart Disease, Type 2 Diabetes, and now the research is pointing to cognitive disease such as Parkinson’s and Alzheimers), is the foundation of my work with my clients wishing to lose body fat. Insulin resistance also causes inflammation, the root cause of all disease in the body.

However increasing our Insulin Sensitivity should be a goal for everybody, as it results in higher energy levels, a stronger body, increased muscle mass, lower body fat and improved mental cognition and clarity.

Here are my top five ways to improve your Insulin Sensitivity:

1) Sip on Cinnamon Tea: clinical studies have proven cinnamon to significantly improve insulin sensitivity, helping shuttle carbohydrates into the muscle cell instead of storing them as fat. It is so powerful it is even being looked into as replacement for medication in Type 2 Diabetics! Sprinkle cinnamon on your food, or sip on Cinnamon Tea throughout the day by simply steeping a cinnamon stick in hot water.

2) Walk: you have heard me wax lyrical about the benefits of walking 10,000 steps a day, but consider a 20 minute walk after your evening meal, or a meal containing a higher amount of carbohydrates. This is a powerful tool in ensuring what you have eaten converts to fuel, rather than fat in the body, and helps to aid digestion.

3) Choose your fats wisely: it may seem odd to bring fats into a conversation about carbs, but ensuring you are eliminating inflammatory fats such as trans fats and processed vegetable oils (canola, safflower, sunflower, corn and cottonseed), and consuming a good balance of Omega 3 to 6 fats ensures your cell walls (which are made of fat) are soft and pliable, and therefore able to ‘take in’ the glucose in from the bloodstream for use as fuel. When inflammation is present in the body the cell wall and membrane becomes more resistant to the insulin and glucose.

4) Up your magnesium intake: in my opinion magnesium is a miracle mineral, and is essential for over 300 metabolic processes in the body. It is also one of the minerals we are all deficient in, due to our over-farmed soil, diets low in magnesium rich foods (such as shellfish) and because it is used in the processes that mitigate stress in the body. It can increase insulin sensitivity by exerting a positive effect on the insulin receptors in the body. I like to supplement with both an oral and topical magnesium, and ensure my diet is full of magnesium rich foods such as leafy greens, broccoli, almonds and dark chocolate (yum)!

I highly recommend Uber Mag PX and Topical Magnesium from the Poliquin Group, and use these two supplements daily without fail: 

http://main.poliquinstore.com/?___store=usw&acc=cd00692c3bfe59267d5ecfac5310286c

5) Change the structure of your carbs: the benefits of cooking and then cooling carbohydrate rich foods is twofold: by doing this increase the amount of resistant starch, which is digested differently by the enzymes in our gut. This means that food has a much lower effect on our insulin levels, and provides food for our gut bacteria, ensuring a healthy microbiome. Rice, potatoes, green bananas and oats are all great everyday sources of resistant starch.

Are you struggling with weight loss? Have you tried every diet out there but to no avail? I take a 360 degree approach to weight loss, and consider insulin levels, hormone balance, age, lifestyle, stress levels and dietary preferences when developing a personalized nutrition, fitness and wellbeing program for you. For more information email jenny@jenniferhanway.com.

Contact: jenny@jenniferhanway.com