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hannahaylward10@gmail.com
Holistic Health Coach - Nutrition Consultant - Dance Cardio Instructor -
Recipe Developer - Personal Chef

Snack Smarter: Healthy Snacking Swaps for Optimal Health

Snacking during the day is basically a given. It hits 3pm, you’ve been running from meeting to meeting all day and you’re needing a little pick me up - a snack is in order. Whether your goal is weight loss, hormone balance, blood sugar stabilization or just feeling good, snacks can play an important part in your daily routine. I believe that food is medicine, so choose your snacks wisely.

Unfortunately a lot of foods are deemed as “healthy” when really they are health-wrecking, blood sugar spiking empty calories that your body can’t process properly. Don’t fall into the “health food” trap!

Here are 5 healthier snack swaps to power you through your day (bye afternoon crash and brain fog!) and set you up for success.


CHIPS


Yes chips can be made from potatoes or corn, but they are fried, processed and covered in inflammation producing oils. Think of food as fuel. Ditch the “these aren’t that bad” mentality. The food you eat is your main source of medicine. Chips are incredibly low in nutrients and high in calories, sodium and acrylamide, a potential carcinogen.

Replace with: seaweed snacks or kale chips.

These snacks offer that crunchy, salty factor that you long for, but also offer some nutritional benefit. Seaweed is rich in the minerals iodine, calcium, magnesium, potassium, iron, zinc, copper and selenium. Kale is ranked number 2 on the ANDI List, making it a nutrient packed food. As always, look for brands that use good quality oils (coconut, olive) and have as few ingredients as possible. Or better yet, make your own!


TRAIL MIX


Most trail mixes are packed with excess sugar, excess salt, oils, colorings and preservatives. Reading the ingredients label on this one is key! Chocolate chips in trail mix are still...chocolate chips. Cranberries, cherries, raisins and other dried fruits often come covered in canola oil and cane sugar, turning them from good to bad with a capital B.

Replace with: homemade trail mix.

Try this recipe below:

½ cup sprouted almonds
½ cup sprouted walnuts
¼ cup sprouted pumpkin seeds
¼ cup raw coconut shavings
¼ cup raw cacao nibs
¼ cup goji berries
Handful of dried mulberries
*For a more savory option, try ditching the dried fruit and mixing in cilantro, dried lentils, and spices like cayenne, turmeric and chile.


YOGURTS


Prepackaged yogurts are a nightmare. Sometimes these yogurts can pack as much as 29 grams of sugar, and this is not natural sugar. Fun fact: a can of coke has 39 grams of sugar. Can you say headaches and weight gain? Additionally, dairy is a common trigger food for many people, causing inflammation in the body that can show up as acne, eczema, migraines, hormone issues, you name it.

Replace with: homemade chia pudding.

Chia seeds aid in weight loss, promote digestive health, stabilize blood sugar levels and are packed with omega-3s, fiber and protein.

Try my easy recipe here:

Overnight Chia Pudding

INGREDIENTS
2 Tbs chia seeds
1/2 c unsweetened almond milk
1 Tbsp unsweetened cacao/cocoa powder
1/4 Tsp vanilla extract
Pinch of sea salt
Pinch of cinnamon
1 Tbs maple syrup/a few drops of stevia

DIRECTIONS
Combine all of the ingredients into a mason jar. Shake it up and place in the fridge for the night. So easy! 


JUICES


Oh, the juice dilemma. While claiming to provide instant energy and liquid vitamins, some juices can actually give you a solid blood sugar spike and sugar rush, complete with a big crash. This is a disaster for your hormones, skin, weight loss and energy. PSA: Not all juices are created equal. A general tip is to choose the green ones and avoid the brightly colored ones, but this can’t always trusted.


Replace with: purely green juice or a small protein shake.

Look for organic, cold-pressed juices made entirely of greens, herbs and a splash of citrus. Those juices that have been sitting on the grocery store shelf for a few days...not worth the $9. Better yet, mix one scoop of a high-quality, plant-based protein powder with a cup of unsweetened non-dairy milk. This will provide you with protein, vitamins and minerals to truly hold you over until dinner AND cure a sweet craving.


GRANOLA BARS


We get it, a granola bar is easy to just grab when you’re running out the door. The truth is, these babies can contain different processed grains, flours, multiple types of sugars, inflammatory oils and preservatives to make them last longer on the shelves. Things like soy flour, corn flour, natural flavor, dried cane syrup, soy protein isolate, soy lecithin and canola oil are present in a lot of the bars out on the market, which will send your energy levels and hormones out of whack.

Replace with: organic, grass-fed meat bars and jerky.

Choosing a plant-based paleo option will provide your body with the healthy fats and complete proteins that it needs to build muscle and ward off hunger. These are often much less processed and contain real food ingredients. Look for one with ingredients that you can pronounce and no added sugar. If the sound of a “meat bar” is throwing you for a loop, check out this brand.


Other go-to snack ideas that I love:

- Celery sticks with 1/2 avocado sprinkled with Himalayan salt.

- An apple with raw almond butter.

- A hard boiled egg.


Let’s face it. No one has time for an afternoon slump.

xx
Hannah

Chocolate Berry Smoothie - added by popular demand!

Hi friends!

I posted my smoothie this morning on my Instagram + Facebook, and you all really wanted the recipe! SO, here it is. 

As you probably know...I LOVE SMOOTHIES. They are so freaking easy and delicious. And they taste like ice cream, so clearly they are part of my daily life. 

My smoothies always contain: loads of greens + healthy fats + anti-inflammatory herbs + fiber + plant-based protein. 


CHOCOLATE BERRY SMOOTHIE

INGREDIENTS:

- 10-12 oz filtered water
- splash of almond/coconut/cashew milk -- always unsweetened
- 1-2 large handfuls of organic spinach
- 1/2 thumb-sized piece of ginger
- 1/2 cup berries (organic is best!)
- 1 serving of plant-based vanilla protein powder (I use Vega)
- 1 heaping tablespoon of raw cacao
- 1-2 tablespoons chia seeds
- 1/4 avocado -- this adds some nice creaminess
- ice -- keep adding ice until you get your desired consistency, I use A LOT. 

DIRECTIONS:

Add all of the ingredients, except the ice, to a high-speed blender. Blend thoroughly. Then add the ice to desired to consistency. 

xx
Hannah

NEW RECIPE - Harissa Roasted Cauliflower w/ Red Onion, Chickpeas and a Lemony Tahini Dressing

Hi friends!

I am so excited to announce that I am now a guest chef on the Dinner Party Project team! I am a huge fan of dinner parties, community, connection and of course, delicious food. I will be cooking up some healthy eats for one of their dinner parties each month - YAY. If you haven't checked it out yet, you are missing out. 

I made this dish as an entree for my official tasting. It is amazing - spicy, sweet, "meaty" and veggie packed. Harissa is a wonder ingredient if you like spicy things and don't have a sensitivity to nightshades (a group of vegetables that causes inflammation in some people). You can throw harissa on almost anything - veggies, quinoa, eggs, etc.

Try this out for yourself at your next dinner party. I served it over a big bed of quinoa with tons of fresh herbs. If it was just for me, I would have served it over some wilted greens, like kale or spinach. Spice it up however you like. :)

Harissa Roasted Cauliflower w/ Red Onion, Chickpeas and a Lemony Tahini Dressing

INGREDIENTS
1 head cauliflower, cut into bite-sized florets
¼ cup extra virgin olive oil
Salt
1 teaspoon whole cumin seeds
1 15-ounce can chickpeas, rinsed and drained (you can save the aquafaba for another recipe, like my chickpea scramble!) 
1 small red onion; sliced
2 – 3 tablespoons spicy harissa
½ bunch each Italian parsley and cilantro, washed with leaves picked and chopped
1 lemon

Lemon Tahini Dressing

INGREDIENTS
1/2 cup tahini
juice of 1 lemon
1 tablespoon maple syrup
a few dashes of garlic powder
Himalayan salt to taste
Black pepper to taste
water to desired consistency (1/2 cup to 3/4 cup)

INSTRUCTIONS
1. Heat the oven to 400 degrees.
2. Spread the cauliflower out on a large rimmed baking sheet. Add 3 tablespoons of oil, ½ teaspoon salt and the cumin seeds. Roast until the cauliflower is tender and golden, about 20 minutes. Add the chickpeas and roast an additional 10-20 minutes, depending on how crispy you like them.
2. Make the dressing: Whisk all ingredients together in a bowl. Add water to desired consistency. Make this dressing your own, with a bit more maple syrup, lemon juice, salt or pepper here and there. The basics are sound, so you can't mess it up!
3. While the cauliflower is roasting, heat the remaining tablespoon of oil in a pan. Add the onion and a pinch of salt. Cover the pan and cook over medium-low heat until the onions are soft. Then, stir in the harissa along with 1 tablespoon water.
4. Squeeze the lemon over the chickpeas, top with the fresh herbs and combine with the harissa onions.
5. Serve with a generous drizzle of the lemon tahini dressing. Enjoy!

Recipe up on Further Food! - Creamy Lemon Pasta

Hey guys!

I recently became a contributor on the Further Food website. It's a great resource for recipes and healthy living tips!

Check out my recipe up on the site now!

This recipe is awesome for a dinner party, or for when cooking for those that aren't *used* to healthy eating. I made this for a party that I catered and no one had any idea it was vegan + gluten-free - WIN. 

Try it out for yourselves!

Much love,
Hannah

New Recipe on the CLEAN blog! - 5 INGREDIENT BROWNIES (vegan, gf, df)

I love chocolate, and I will never give it up...and you don't have to! There are so many easy ways to make healthier chocolate treats, like these brownies. They are so simple and easy, AND are super fudgy and delicious. 

You can thank me later.


Check them out on the Clean Program blog now

xx
Hannah

NEW Article on the Clean Program Blog - A CHICKPEA SCRAMBLE THAT IS EGG-FREE BUT PROTEIN-PACKED


Hi everyone!

I developed this YUM recipe for the Clean Program a few weeks ago. If you are interested in doing an elimination diet, or just eating cleaner, this recipe is a solid option. It is savory, warm and oh so satisfying. Even my little brother approved (this is a big feat).

It also contains no common allergens - BIG WIN

Check it out here

And if you want more information about an elimination diet to really figure out what works for YOUR individual body, e-mail me and schedule a free consultation!

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New Article up on the Clean Program Blog! - HOW EXERCISE GOES FAR BEYOND THE CALORIES BURNED



I believe that one on my purposes in life is to instill courage in others - courage to take the leap, courage to believe, courage to love, courage to say no, courage to say yes, courage to keep on going. This word means so much to me. 

I like to strengthen my "courage" muscles whenever I can. One of the ways that I do this is through daily exercise. To me, it is such a simple, matter of fact way that I can easily see my strength. Exercise is so much more than burning a few calories. It is a form of sacred self care and strength building (far beyond just the muscles). Check out my article on The Clean Program's blog here all about the benefits of exercise, that are far beyond the calorie burn - I'm talking brain health, detoxification, and much more. 

xx
Hannah

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New Article On CLEAN Blog - WHY ARE YOU HAVING TROUBLE SLEEPING?

troublesleepinghero


Hi babes!

I want to talk about sleep for a second. I know for me, sleep is a total deal breaker (but I am getting better at dealing!). If I don't get proper sleep, which for me is about 8-9 hours, then my day is let's just say "different". I am totally not at my best and I can feel it. Everything becomes just that much more difficult, and it sucks. 

Ever have those days where you are thinking, ugh I wish I could just wake up and start over tomorrow? Well, so have I - and they are usually due to lack of sleep. I think it hits me a bit harder because usually I am bouncing all over the place smiling from ear to ear. 

Sometimes I don't get enough sleep because I just don't have the time. Sometimes it is because I simply can't sleep - my mind is racing, I'm dealing with a little insomnia, my to-do list seems a mile long. Whatever it is, there is usually something you can do to help manage. More tools! I love tools. 

Check out this article I wrote for Dr. Alejandro Junger's CLEAN Program blog on why you are having trouble sleeping. This will help you identify your own WHY, so you can get more zzzzz's asap. 

Happy Wednesday!
xx
Hannah

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New CLEAN Program Recipe! - Gluten Free Blueberry + Collagen Pancakes

Collagenbenfitshero

Happy Saturday everyone!

Exciting announcement - I am now on the team of writers for The CLEAN Program

If you are unfamiliar with the program, you've got to check it out. I have done it twice now and it is truly life changing. The book is totally worth buying. Dr. Alejandro Junger is one of my favorite sources of information. 

I had the pleasure of working with the CLEAN Program to develop some yummy, cleanse-friendly recipes that work well on their program. These pancakes are AMAZING, and totally worth the 30 minutes on a Saturday morning. Check them out here!

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5 Minute Basil Pesto

Screen Shot 2017-01-25 at 9.35.46 PM


I'm not really sure why, but I am totally late to the pesto game. Honestly, I haven't eaten it in years. I suppose I have always associated it with pasta, cheese and an upset stomach. So when my dad seemed very interested in the pesto stand at the farmer's market (samples....you know...), I figured - why not make him a healthier version!

Little did I know it was going to be the easiest thing to throw together. Not to mention, you can spice it up in so many different ways. Try subbing in different herbs or nuts, or adding in additional spices like curry and ginger.

Over are the days of only eating cheese-filled pesto on pasta (inflammation city). I threw this together and tried it with some crudites and Mary's Gone Crackers. IT IS SO GOOD. 



INGREDIENTS: 
Makes about 1 cup

2 cups basil, loosely packed
1/2 cup shelled pine nuts
2 cloves fresh garlic
squeeze of fresh lemon
generous pinch of Himalayan salt
1/4 cup organic extra virgin olive oil
water if necessary


DIRECTIONS:
Combine the basil, pine nuts, garlic, lemon and salt in a food processor and process until it forms a coarse meal.

Slowly add the extra virgin olive oil as you keep the food processor running. Process until it becomes a creamy paste. if you need a bit more moisture or liquid, add in a small amount of water until it has thinned out and reached the desired consistency. 

Enjoy with crudites, gluten-free crackers or zucchini noodles - or really on anything. 

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