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: Supplements

Live Well: What Your Calcium Supplement Should Contain - And What It Shouldn’t!

What Your Calcium Supplement Should Contain - And What It Shouldn’t!

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!

The majority of my clients are women in their mid-twenties through to their early fifties, and I often hear that they have been recommended by their doctor to take a calcium supplement, though they are unsure how to choose one that is beneficial for their health needs.

Until the age of around thirty women are still able to develop new bone mass, however after the age of thirty bone density breakdown overtakes bone build up, which can cause a gradual loss of bone mass, with women over the age of fifty being at most risk for osteoporosis.

IMG_4266.JPG

Taking the right calcium supplement is a great way of increasing bone density and reducing bone breakdown, and in addition to this there are some other simple and easy healthy habits that I recommend you add into your wellness routine (at thirty eight I do these on a daily basis) for strong bones and healthy joint function:

●       Perform weight bearing exercises - this can be anything that makes your muscles work against the force of gravity, and includes using barbells, dumbbells or your body weight whilst performing movements such as squats, lunges, push-ups and planks, or simply, walking, jogging, hiking and running.

●       Consume foods that are naturally high in calcium - plant based options include almonds, walnuts and brazil nuts, beans and lentils, dark green vegetables such as kale, cabbage, spinach and fruits such as figs and rhubarb.

It is imperative to understand that no vitamin or mineral works alone in the body, they have a synergistic effect that must be taken into consideration when choosing your daily supplements. Just as we need fat to absorb certain vitamins, we need a smart combination of vitamins and minerals to ensure they are effective in the body.

 When a client asks me to suggest a calcium supplement I always recommend New Chapter’s Bone Strength Take Care (I also take this supplement everyday as part of my morning wellness routine). I recommend this supplement as it is carefully formulated by New Chapter to include Vitamins K2 and D3, which are essential when ensuring that the calcium is absorbed efficiently and directed to the bones.* It also helps to support joint flexibility and maintain heart health, which are all essential components of optimum health and wellbeing.*

IMG_5992_Facetune_21-01-2019-07-07-37.jpg

The calcium complex in New Chapter’s Bone Strength Take Care is derived from a natural plant form of Red Marine Algae (all of New Chapter’s products are whole foods based), and does not contain any limestone, chalk, synthetic fillers or binders or animal byproducts, making it suitable for vegetarian diets (it is also Non-GMO project verified, Kosher and Gluten Free). I recommend a whole foods based, minimally processed diet to all of my clients, and I love that New Chapter offers targeted supplement solutions that emulate that high standard.

*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.

References:

National Institute on Aging. Health Information. Publications. Age Page. Osteoporosis: The Bone Thief

 

Rest and Reset: The Importance of Less Stress, More Sleep

The holidays are a wonderful time, but they can often mean self care and sleep get a little neglected. With this in mind I wanted to draw attention to an old post that rings true especially at this time of the year...Isn't sleep a blessing?  Not only does sleep make you feel wonderful, it has some pretty amazing health benefits too: 

  • It helps to control weight and improves body composition (ration of body fat to lean muscle) in two ways. Sleep regulates the hormones that effect appetite, and when we don't get enough sleep our bodies produce more of the hormone ghrelin which in turn leads us to make poor food choices and consume more calories. Research studies have also shown that lack of sleep leads to less energy output, i.e. we are less likely to exercise (or even walk around the block) due to tiredness and lack of motivation.
  • It increases your ability to handle both mental and physical stress. Not only this but sleep lowers both blood pressure levels and the stress hormone cortisol.
  • It has a beneficial effect on our mood and our thinking. Not only does it make us feel happier and less worried (studies show a long term sleep deficit can lead to depression and anxiety) good sleep increases cognitive function, leading to better judgement, improved focus and less tendency to takes risks.
  • It enables cell repair throughout the body, important for both repairing muscles post workout (we are at our weakest state post workout due to the breaking down of muscle fibers, they will repair and get stronger whilst we sleep) and beautiful skin (repair at the cellular level results in less fine lines and wrinkles, and gives us a glowing, even complexion).
  • It decreases inflammation: chronic inflammation is the source of many diseases, including cancer, obesity, and heart disease. We all need some level of inflammation in the body to help heal and fight off infections, but when too much inflammation is present (this can be caused by a myriad of things, from stress to bad food choices and poor gut health) it can cause the immune system to malfunction, relating in auto immune conditions such as fibromyalgia, chronic fatigue and arthritis.

There are many simple ways to improve the quality of our sleep, below are five easy to implement health habits:

  • Introduce a caffeine curfew: for me this time is 3.30pm, for others it may be later or earlier, depending on your tolerance for caffeine. If you find your mind racing the minute you close your eyes start moving your caffeine curfew back by half an hour to see if it helps. One of my favorite alternatives is the caffeine free Turmeric tea from Numi Organics:

Numi Organic Turmeric Tea Amber Sun

  • Get outside in daylight: as the days become shorter we can find ourselves not seeing the daylight hours. By taking just a 10-15 minute walk outside at lunchtime you can normalize your circadian rhythm, letting your body know it is time to ‘wind down’ when the sun goes down.
  • Ensure adequate magnesium levels: due to our modern diets and extra environmental stresses the majority of us are magnesium deficient. Magnesium is needed in over 300 metabolic processes in the body, and is vital for ensuring a restful nights sleep .
  • Do not take the phone into the bedroom! Use an old fashioned alarm clock, or if you must use your phone turn the wifi off and switch to airplane mode for good measure. The electrical signals will have a negative impact on quality of sleep, even if you do not wake up. I love to use a daylight alarm clock for the most gentle, natural way to wake up:

Philips HF3500/60 Wake-Up Light

  • Consider supplements for sleep: they are many natural supplements available that can help aid sleep, my favorite is a product called RestoREM from the Poliquin Group. RestoREM contains the nutrients 5-HTP, Phenibut and melatonin and to improves serotonin levels, resulting in better sleep patterns to leave you feeling refreshed and energised when you wake up.

The Poliquin Store

Sweet dreams everyone!

The information and materials provided in this blog are to support and assist people who are looking to improve their health and wellbeing I understand that all new dietary/supplements/ exercise programs should be undertaken after consultation with a medical doctor. Jennifer Hanway is not responsible for any injury or illness sustained whilst following the information in this blog.

Reader Q & A: Healthy Holiday Travel

Dear Jenny, I am traveling over the holidays and know that eating healthy in airports and hotels can be a struggle. Could you make some suggestions on how to stay on plan while away from home?

Thank you, Whitney

Hi Whitney and thank you so much for reaching out! I'm sure a lot of readers are facing the same challenge this week, so thank you for your question.

So, airport food is not as bad as it used to be. However, that really depends on which airport and where you are flying in and out from, for example, Boston's Logan domestic departures has some great healthy options, including Epic Bars, (also available from Whole Foods) which  I consider to be a 'real protein' bar, and are definitely one of my travel go-tos.

Epic Bars

Most airports also have nuts, go for plain, unsalted and raw to avoid the inflammatory oils used in the roasting  process, and the salt will also mean you will hold extra water whilst flying. Also you should be able to find at least apples and bananas at the airport for the vitamins and minerals.  Grab a green juice and a coconut water, as well as a couple of liters of water to keep you well hydrated in the air, and feeling great when you land.

Another great real protein snack that I like and that is super portable is Krave Artisanal Jerky (also available from Whole Foods).  Unlike other jerkys that can contain gluten, artificial flavorings and nitrates, Krave uses domestic meats and all natural ingredients. My favorite is the Turkey, Chardonnay and Thyme, but all of the flavors are pretty delicious!

Krave

My third portable protein option is a great protein shake. I don't recommend whey or soy proteins, so the best option is a vegetarian protein such as rice or hemp. My two recommendations are Primal Clear 3.0 and Proveg, both available from the Poliquin Group. Throw in a scoop of their Espresso Wellness Greens powder too, adding the benefits of over twenty servings of fruit and vegetables. Make shakes easily on the go and in the hotel room by taking a blender bottle with you too.

Another travel must have for me is a bag of gluten free oats. Most hotel rooms have some kind of device for boiling water, so you can make hot oatmeal by filling the hotel room coffee cup with a scoop of oats, and covering in hot water for five minutes, or until the water has absorbed. I love adding the aforementioned Espresso Wellness Greens to this too for a delicious chocolate flavor.

If swinging by a supermarket on the way to the hotel is an option stock up on apples, bananas, any whole, uncut seasonal fruits and pre cut veggies (such as carrots, cucumber, bell peppers), etc, that you can keep in the hotel room refrigerator.

Lastly, my four other travel essentials are non food related, but I don't travel anywhere without them!

Numi Teas: try the Tumeric or Mint teas if you have overindulged, and as a better option than the super acidic hotel room coffee.

Bucky Eye Mask: the best eye mask I've ever tried. Hotel rooms can be full of LED lights which can disturb sleep, so an eye mask is good insurance for a restful night.

Woodlot Candle: Woodlot offer a selection pack of candles, the small size is perfect for slipping into hand luggage, and help you feel at home in a strange place. For rest and relaxation chose the Rekindle scent.

Wind Down:perfect for stressful travel, being away from home, and family gatherings, this chocolate flavored chewable from the Poliquin Group can be taken when you are feeling harassed or overwhelmed, and has an instant calming effect.

I hope this helps Whitney!

Weekend Wellness Round Up

Grab a coffee or a green juice and take a seat on the couch! Every Saturday I will be posting links to five of my favorite blog posts of the week in the fields of nutrition, health, fitness, wellness, beauty and self care to help you learn even more about these topics, and to introduce you to voices in the wellness sphere you may not have heard of... Amy Myers MD is a Functional Medicine doctor based in Austin, Texas. I have just finished reading her book, The Autoimmune Solution, and I learnt so much that I intend to implement in both my nutrition plan and that of my clients.

http://www.amymyersmd.com/2015/10/is-stress-damaging-your-gut/

Danielle La Porte is like the strong, feisty, no B.S. big sister I wish I had. I first came across her work in her book The Desire Map, which focuses on setting 'goals with soul'. I have followed her ever since, and love this post with Kate Northrup about a topic that definitely falls into the 'self care' category: money.

http://www.daniellelaporte.com/kate-money-interview/

Madeline Shaw is a fellow Brit who is having huge success in the UK and beyond. Her website is filled with beautiful photos and delicious recipes that prove that eating clean does not mean being deprived.

http://madeleineshaw.com/recipes/sweet-potato-fennel-and-chilli-stew/

Hip and Healthy is another website from across the pond that I have had the pleasure of guest blogging for in the past. I love this article addressing lower back pain as I find this is a common thread among my training clients due to their sedentary jobs.

http://hipandhealthy.com/the-10-minute-workout-to-ease-lower-back-pain/

And finally, a little weekend fun! Ben Greenfield is a personal trainer and author with extensive experience in the fitness and wellness industry. I love his podcasts and always learn something. This post however, is something a little different than Ben's usual material, and is best read in private!

http://www.bengreenfieldfitness.com/2015/10/how-to-increase-sexual-endurance/

Contact: jenny@jenniferhanway.com