Mhealth

15/09/2022

Colored pencil drawing titled _Soul of the West_Materials: Caran d'Ache Luminance colored pencilsWebsite: http://www.heather-rooney.com/Instagram: http://ins...

12/09/2022

I believe that the most effective way to take care of your hair to support lush and long locks is using a multi-sided approach. I personally use inside and out methods to keep my hair in top condition, growing steadily and healthily! These are my ultimate supplements, nutrition, lifestyle and topical product tips for your best hair ever.

Supplement with Kelp and Zinc

Combining Iodine and Zinc in a supplement = a winning combination for hair health and growth!

Kelp is a large brown algae seaweed, and one of the most nutritious marine plants you can find. It is very rich in essential nutrients and minerals, such as iodine (and a bioavailable, plant based source of iodine too). Japanese culture swears by the beauty benefits of seaweed!

Iodine (from kelp/other forms) has been shown to help with hair growth and thickness, as well as other incredible health benefits, such as gut health, immune health, cell protection and energy. Zinc is a mineral that is involved in so many different biochemicals functions of the body – and has been shown to help maintain healthy hair.

Support scalp health

It was a game-changer for me when I found out how important the scalp’s health and function for healthy, long locks! You can support your scalp by choosing haircare products designed to nourish and care for it (this is a key feature of our Vitamin Haircare range!)

Numerous studies have demonstrated that oxidative stress and scalp conditions such as oily scalp and dandruff can adversely affect hair growth and hair quality. This can be reversed when scalp condition is restored and maintained by a suitable haircare routine.

Of course, I am using the Purifying Vitamin Shampoo and Nourishing Vitamin Conditioner , which have been designed to ensure optimal scalp health and can be tailored to suit every scalp and hair type, providing purifying action and hydration supported by antioxidant vitamins and botanical ingredients. You can also use a scalp massager to encourage healthy blood flow and circulation to the scalp as part of your self-care routine – bonus, it feels heavenly!

Nourish your body with balanced nutrition

Wholefoods feed our body the nutrients and minerals we need to thrive and keep our cells functioning and healthy. Hair health and growth can be supported by various nutrients you can get from creating healthy, balanced meals. Some of the top ones are iodine, zinc, selenium biotin, amino acids, essential fatty acids and even iron.

All of these hair-loving nutrients and minerals come from a wholefood diet! If you load your plate with a variety of colours and include all the macronutrients, you can’t go wrong. For example, a nourish bowl with a protein source (I love salmon!), quality carbohydrates, healthy fats (hello avocado) and leafy greens would be extremely nutritious when it comes to hair health and growth.

Quality topical haircare products

Having a natural yet science-backed haircare option is really beneficial. Look for topical haircare products that are free from sulfates, parabens and silicones. Sulfate-based shampoos have a super high detergency power and are extremely efficient at dissolving the natural hair lipids (and extracting colour!) – not what you want when it comes to caring for your mane.

You don’t need to sacrifice results and performance when selecting a natural shampoo and conditioner, just make sure that it has quality active ingredients proven to work. Our 2-Step Vitamin Haircare System is bursting with vitamins and botanical actives to nourish the scalp and elevate your hair from root to tip. My hair has literally never been better.

Lifestyle practices

The little things we do in our day-to-day life can make a difference to your hair. Here are a few little tricks I love:

– A silk pillowcase to keep my hair feeling soft and shiny, plus prevent breakage

– A detangling brush – key for getting those knots out without damaging the hair

– I also avoid overheating or excessively colouring my hair

– Regular haircuts to keep to keep split ends at bay

The post Jess’ Top 5 Tips for Healthy, Long Hair appeared first on JSHealth.

I believe that the most effective way to take care of your hair to support lush and long locks is using a multi-sided approach. I personally use inside and out methods to keep my hair in top condition, growing steadily and healthily! These are my ultimate supplements, nutrition, lifestyle and topica...

05/09/2022

This is my absolute go-to recipe to support vibrant hair with everyday nutrition and feel like I’m enjoying dessert for breakfast. There is just something so inviting about a creamy textured and vibrant smoothie bowl!

When it comes to nourishing lush locks from the inside-out with food, you can’t go past the key nutrients found in antioxidant-rich berries, plant-based protein powder, chia and h**p seeds, plus a generous drizzle of peanut butter. These wholesome sources of amino acids, omega fatty acids, iron and vitamin C help support collagen and keratin, essential for healthy hair.

Serves: 1

Ingredients

½ cup frozen blueberries

½ cup frozen raspberries

½ frozen banana

1 serve JSHealth Protein + Probiotics Powder (we recommend Cinnamon Scroll or Vanilla Bean)

1 cup (250ml) almond milk

To serve

5 raspberries

10 blueberries

1 tsp chia seeds

1 tsp h**p seeds

1 tbsp smooth peanut butter

Method

1. Place all of the ingredients in a high-speed blender and blitz until they reach a smooth, creamy consistency.

2. Pour the mixture into a bowl and top with fresh berries, chia seeds and a generous drizzle of peanut butter.

3. Enjoy!

The post Berry Smoothie Bowl for Lush Locks appeared first on JSHealth.

This is my absolute go-to recipe to support vibrant hair with everyday nutrition and feel like I’m enjoying dessert for breakfast. There is just something so inviting about a creamy textured and vibrant smoothie bowl! [...]Read More...

31/08/2022

I feel emotional writing this! Today marks something very special as we launch our natural, vitamin-powered topical Haircare Range! I really can’t believe this is happening. I remember the day we started this project, almost three years ago, and it’s something you have been asking for since day one…now here we finally are! What a journey it has been.

The truth is, I always struggled to find the balance between natural haircare and products that were designed for high performance. I wanted to create a topical range that delivered both, to support you all further on your hair journeys.

I started working with our scientist and leading hair biochemist, Annabelle, to create a shampoo and conditioner that starred our much-loved vitamins as the hero active ingredients. Not only that – it would be a natural haircare revolution! Pure formulas that are free from nasties, yet are science-focused and deliver results.

I’m so proud of what we are launching today! The 2-Step Vitamin Haircare System features the Purifying Vitamin Shampoo and Nourishing Vitamin Conditioner. Every bit of attention to detail has gone into these formulations. We put in all the good stuff and left out the rest – it’s 100% free from parabens, sulfates and synthetic fragrances, and is also 100% vegan and not tested on animals.

The shampoo is truly a clean innovation for scalp and hair, formulated to gently foam into a good lather (something I could never find in a natural shampoo!), cleanse and purify, whilst revitalising, replenishing and building shine. Next, the luxurious cream conditioner complements it perfectly. It’s ultra-hydrating and repairing, plus uses an advanced nutrient molecule delivery system to deeply infuse hair and scalp with restorative and shine-enhancing actives. Plus, this conditioner detangles and softens the hair – another gamechanger for natural haircare.

Along with Annabelle, I developed our signature JSH Miracle Hair Complex, which is infused into both products. It contains 7 science-backed vitamins, nutrients and botanicals for a healthy scalp and silky, smooth, vital hair. Our bespoke blend infuses a carefully curated combination of Vegan Keratin, Pro-Vitamin B5, Vitamin C, Calendula, Avocado Oil, Vitamin E and Frankincense.

As experts in the ingestible haircare space, you have seen my passion for supplements made with vitamins. I just hope you FEEL the passion and care that has gone into this topical haircare range, designed to truly nourish your scalp and transform your hair from root to tip.

I’ve been trialing it myself for a while now and my hair has honestly never been better. I am so excited for you to experience this too!

Love Jess xo

The post Vitamin-Powered Haircare is finally HERE appeared first on JSHealth.

I feel emotional writing this! Today marks something very special as we launch our natural, vitamin-powered topical Haircare Range! I really can't believe this is happening. [...]Read More...

23/08/2022

Meet my new JSHealth rainbow slaw! This fresh, crispy and colourful, Asian-inspired take on the traditional coleslaw will be your new go-to.

It’s the perfect salad to serve in a big bowl and share with family or friends. The nourishing brown rice and edamame provide a source of complex carbohydrates and protein to keep you energised and satisfied, whilst crunchy red apples add sweetness and freshness.

Try it… I think you’ll be converted too.

Serves: 3 as a main, or 4 as a side

Ingredients

2 cups cooked brown rice

2 spring onions, green & white section finely chopped

1 cucumber, diced

1 capsicum, diced

⅛ purple cabbage, shredded & chopped, 2 cups chopped

¾ cup frozen edamame, prepared as per packed instructions

½ red apple, finely diced

1/3 cup peanuts

For the dressing

¼ cup smooth peanut butter

1 tbsp tamari

2 tsp sesame oil

1 garlic clove, crushed

1 tbsp maple syrup

½ lemon, juiced

1 tsp chilli flakes

½ tsp grated ginger, optional

Method

To make the salad, combine all of the ingredients in a large mixing bowl. Toss to combine.

To make the dressing, whisk together the ingredients in a small bowl. Pour the dressing over the salad, mix and serve. Enjoy!

The post Brown Rice Slaw with Peanut Dressing appeared first on JSHealth.

Meet my new JSHealth rainbow slaw! This fresh, crispy and colourful, Asian-inspired take on the traditional coleslaw will be your new go-to. [...]Read More...

08/08/2022

This is my go-to winter warming dinner that literally only takes 10-15 mins… Meet my nutritious bolognese that leaves you feeling so satisfied. You can serve the sauce with “zoodles” for a pasta alternative (these are simply zucchini spiralised into strips like spaghetti!), or any pasta of your choice. Sometimes I even mix it up and go for half zoodles and half pasta!

The hubbies LOVE this one – as well as the kiddies, so it’s a great all-rounder. Make extra – it’s divine as leftovers!

Serves: 4

Ingredients:

1 tbsp extra virgin olive oil

1 red onion, finely diced

1 garlic clove, crushed

400g (14.1oz) beef mince

200g (7.05) pasta of choice

1 400g (14.1oz) tin tomatoes

½ cup (110g) tomato passata

sea salt & black pepper, to taste

4 zucchini

20g (0.7oz) parmesan, shaved, to serve

¼ bunch basil, leaves picked, to serve

Method:

Heat the olive oil in a large non-stick frying pan over medium heat.

Add the red onion and garlic and cook for 5 minutes or until they’ve softened.

Add the mince and cook for a further 5 minutes or until browned. Break up any lumps with the back of a wooden spoon.

Add the diced tomatoes and tomato passata. Stir well and bring to the boil, then reduce the heat and simmer gently for 15–20 minutes or until the sauce has thickened. Season with salt and pepper, to taste.

While the sauce is simmering, cook the pasta as per the packet instructions.

Meanwhile, using a vegetable spiraliser or vegetable peeler, peel the zucchini (skin on) into thin, noodle-like strips; zoodles. Set aside in a sieve over a large bowl. Alternately, use pre-bought zoodles.

To serve, toss the zoodles through the Bolognese sauce and top with Parmesan and fresh basil.

Notes

For a plant-based alternative:

Replace the beef mince with 2 400g (14.1oz) tins lentils.

The post Nourishing JSHealth Bolognese appeared first on JSHealth.

This is my go-to winter warming dinner that literally only takes 10-15 mins… Meet my nutritious bolognaise that leaves you feeling so satisfied. [...]Read More...

01/08/2022

Unfortunately, winter = cold and flu season… which means giving your body some extra love and care. Seasonal changes in the environment, such as cooler temperatures, often give viruses and other bugs a greater opportunity to spread and maintain themselves. That’s why I like to up the ante on my immune supporting supplements at this time of year.

Here are 5 of my go-to vitamins, herbs and supplements that I keep in my winter “medicine” cabinet and take to help keep my immune system strong and healthy – or give it a fighting boost if I’ve come down with something.

Andrographis

This herb is incredible for when you’re sick and want to support quicker recovery. Andrographis helps to relieve the severity of symptoms of common colds and flu, including cough, throat irritation, nasal congestion, ear irritation, tiredness, weakness and the duration of headaches. Plus, it decreases the length of the common cold.

Vitamin D

I really love supplementing with the “sunshine vitamin” to support immunity. Studies have found that vitamin D levels increase in summer and decrease in winter due to the dependency of vitamin D on sunlight. The beneficial effects of vitamin D on protective immunity are due to its benefits on the innate immune system as the cells of the immune system are capable of producing and responding to vitamin D.

Vitamin C

This is probably the most well-known supplement for immunity for good reason! Vitamin C is an antioxidant and water soluble vitamin that plays a key role in healthy immune system function. It’s great to load up on vitamin C rich foods in your diet (such as citrus, berries and leafy greens), however during winter, times of lowered immunity or illness, the need can increase. That’s why I like to add in a quality supplement for extra support.

Probiotics

Ingestible probiotics are typically used to support a thriving gut microbiome and a healthy digestive system, however specific strains may improve immune function too. Two strains that are backed by research to do this are Bifidobacterium longum and Bifidobacterium lactis, which both support a healthy immune system. I make sure my probiotic supplement includes these strains during winter.

Zinc

When it comes to your immune system, zinc is an important trace mineral to ensure your body has adequate level of. It helps the immune system fight off invading bacteria and viruses, and supports general health and wellbeing. A bonus is that it’s great for the skin, hair and nails!

References:

Leticia Elizondo-Montemayor, Elena C. Castillo, Carlos Rodríguez-López, José R. Villarreal-Calderón, Merit Gómez-Carmona, Sofia Tenorio-Martínez, Bianca Nieblas, Gerardo García-Rivas, “Seasonal Variation in Vitamin D in Association with Age, Inflammatory Cytokines, Anthropometric Parameters, and Lifestyle Factors in Older Adults”, Mediators of Inflammation, vol. 2017, Article ID 5719461, 14 pages, 2017.

Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886.

Kang EJ, Kim SY, Hwang IH, Ji YJ. The effect of probiotics on prevention of common cold: a meta-analysis of randomized controlled trial studies. Korean J Fam Med. 2013;34(1):2-10.

All information is general in nature and should not substitute talking to your health professional. Please always consult your health professional to check that a supplement is right for you.

The post My top supplements to support immunity appeared first on JSHealth.

Unfortunately, winter = cold and flu season… which means giving your body some extra love and care. Seasonal changes in the environment, such as cooler temperatures, often give viruses and other bugs a greater opportunity to spread and maintain themselves. That’s why I like to up the ante on my ...

26/07/2022

Who doesn’t love a healthy yet decadent dessert? These baked pears are so soft and juicy, and paired with the yoghurt, it makes for a nourishing and creamy treat that’s perfect served hot to warm yourself up during cooler months. If it’s summer in your corner of the globe, simply serve it chilled – it’s just as delicious.

Serves: 6

Ingredients

6 pears, halved, I used Bosc pears

2 tbsp maple syrup

2 tbsp coconut oil, melted

1 tsp vanilla extract, optional

2 tsp cinnamon

To serve

200g (7oz) Greek yoghurt, or coconut yoghurt for dairy-free

Method

Preheat the oven to 180°C or 350°F.

Place the pears in a shallow baking dish or ramekin.

Drizzle the maple syrup, coconut oil and vanilla extract over the top of the pears. Dust with the cinnamon.

Bake in the preheated oven for 45-60 minutes, or until golden and caramelised.

Serve with Greek yoghurt or coconut yoghurt.

Any leftovers can be kept in an airtight container in the fridge for up to 4 days.



The post Baked Cinnamon & Maple Pears appeared first on JSHealth.

Decadently delicious and super nourishing, this slightly fancy take on my much-loved Apple Crumble Oats recipe is the ultimate warming breakfast meal. [...]Read More...

18/07/2022

I believe that looking after your skin from both inside and out is a true act of self-care that can support your overall wellbeing and confidence. The JSHealth way is not to focus on perfection. Forget the airbrushed images you see on social media and in magazines – the goal is to simply support your skin to be as healthy as possible. When you do this, it stops becoming about appearance and instead about how you feel… and that will definitely reflect in your skin. If you’re feeling radiant, your skin will certainly be matching that.

A combination of nourishing my body, using science-focused vitamin skincare and taking targeted supplement formulas really elevates my skin game. Below I am sharing my inside-out skincare routine essentials that I have personally found to be effective in helping me feel and look my best.

Skincare

I use a cream cleanser every night to cleanse and remove makeup, leave my skin feeling plump and nourished, rather than stripped. This is important to look after the integrity of your skin barrier for optimal skin health.

I am very committed to a vitamin C serum daily after face washing. I look for a serum that has over 8% vitamin C combined with hyaluronic acid for skin brightness and hydration.

I am obsessed with adding probiotics onto my face topically to nourish the skin’s microbiome. I use lactobacillus ferment in my moisturiser and have seen so many benefits.

Nutrition

I wake up in the morning to collagen coffee. I love a strong cappuccino with 1-2 scoops of marine collagen. I really only use and believe in marine collagen when it comes to skin benefits, such as supporting skin hydration, skin elasticity and collagen levels (which decline with age = important to replenish for maintaining youthful skin).

Not being afraid of good fats and protein in my diet – essential macronutrients for skin repair and hormonal balance, which is essential for a radiance and clear complexion.

2L water daily is essential for supporting my skin hydration levels from within.

Supplements

I take a daily probiotic to nourish my gut microbiome. The skin and gut connection is real via the pathways of inflammation. Supporting a healthy digestive system therefore supports healthy skin.

I never go without my triple strength fish oil – so important for skin health.

I’ve also started using a formula containing a special blend of ingredients called SkinAx2, an award-winning formula of efficacious natural antioxidants, combining French Grapeseed and Melon Extracts, along with an infusion of Vitamin C and Zinc. It is clinically studied to increase luminosity by 26%, significantly reduce facial imperfections by 18% and reduce dark circles by 12%.* Loving my results so far!

*Based on study findings.

Reference: Dumoulin et al. Clin Cosmet Investig Dermatol. 2016; 9: 315–324.

The post Jess’ Inside-Out Skincare Routine Essentials appeared first on JSHealth.

I believe that looking after your skin from both inside and out is a true act of self-care that can support your overall wellbeing and confidence. The JSHealth way is not to focus on perfection. Forget the airbrushed images you see on social media and in magazines – the goal is to simply support y...

12/07/2022

Decadently delicious and super nourishing, this slightly fancy take on my much-loved Apple Crumble Oats recipe is the ultimate warming breakfast meal. I’ve been adding a serving of Collagen Beauty Creamer and topping it with a Nourish Bar for an extra boost of nutrition and heavenly texture combination.

Ingredients

· ½ cup rolled oats

· 1 tbsp chia seeds

· ½ tsp ground cinnamon

· 1 cup almond milk, or milk of choice

· ½ cup water

· 1 green apple, chopped into small chunks

· 1 serve JSHealth Beauty Collagen Creamer, optional

To serve

· 1 JSHealth Cinnamon Spice Nourish Bar, chopped into small pieces

· 1 tbsp honey

Method

Combine the rolled oats, chia seeds, cinnamon, milk and water in a small saucepan. Leave to sit for 10 minutes to allow the chia seeds to soak.

Heat the oat and chia mixture over a low heat until it reaches a simmer. Add half of the green apple and stir to combine. Simmer for 8-10 minutes or until the oats are soft and creamy.

Transfer to a serving bowl. Stir in the JSHealth Vitamins Beauty Collagen Creamer, if using. If the mixture is too thick, add a splash of warm water.

Top with the remaining green, apple, JSHealth Cinnamon Spice Nourish Bar pieces and a drizzle of honey.

The post Fancy Apple Crumble Oats appeared first on JSHealth.

Decadently delicious and super nourishing, this slightly fancy take on my much-loved Apple Crumble Oats recipe is the ultimate warming breakfast meal. [...]Read More...

05/07/2022

It makes me sad to think that I was terrified of consuming carbohydrates for years. I developed such a toxic relationship with food and my body, I had almost become convinced that even looking at carbs would make me gain weight. How wrong I was about this incredible macronutrient.

As I moved away from restrictive and diet culture, I began to recognise the importance of good quality carbs as a regular feature of a balanced diet that could fuel me to live my best life of health and happiness. I knew that I absolutely needed to incorporate them back into my diet and embrace them as a nourishing staple.

For anyone in the JSHealth community who may be feeling like you need to limit or restrict your carb intake, or believe you’ll gain weight eating carbs, I want to debunk some myths. I’ll explain why we all truly need to include carbs as part of a balanced, healthy diet that’s sustainable for life.

1. Carbs are an essential macronutrient for good reason

We thrive off carbohydrates, and they’re an essential food group as part of a healthy diet. Carbs are the main fuel source for your brain, and an important source for the body too. Especially when it comes to training and balanced hormones. Cardio in particular relies on stored glycogen (produced from carbs), so for anyone focused on performance, wanting to optimise brain function, and support a thriving body – do not skimp on the carbs. You can get advice from a nutritionist or health professional about how many carbohydrates you should be consuming each day depending on your individual needs and activity levels

2. All carbs are not created equal

Just because you may have felt bloated or had digestive upsets after eating carbs in the past does not mean you should ditch them from your diet. I very much advocate including high-quality carbs into all of your meals. Think quinoa, rice, beans, legumes, sweet potato, buckwheat. Gluten-free grains and starches can be much easier to digest for some people, so give those options a go if you’re struggling.

Slow-digesting carbs like sweet potato and brown rice are incredible options, as they don’t spike your blood sugar levels when you consume them, and release energy slowly, keeping you fuller for longer.

I recommend including a serve of high-quality carbs with each meal if possible

3. Fibre is key

Grains are a fantastic source of fibre and other essential nutrients. Many people on low-carb diets don’t get enough fibre. Fibre is another essential macronutrient, keeping bowel movements regular, improving hormonal balance, keeping you satiated and helping to gently removing toxins from the body. Diverse sources of fibre from different kinds of carbohydrates also support a thriving and diverse gut microbiome. Fibre really is just so important. Good-quality carbs are the main way to get fibre into your diet – so please don’t cut them out.

4. Hello B Vitamins

Carbs are an important source of B vitamins for the body. B vitamins are essential for your energy levels, sleep, liver detoxification processes, stress management, mood balance, thyroid health and general wellbeing – basically you don’t want to go without. Carbohydrate sources such as leafy greens, legumes and grains are high in B vitamins and should be included regularly as part of a healthy diet.

5. They are really delicious!

Let’s not forget the taste factor! Food is meant to be a sensory pleasure. Carbohydrates are really delicious – why would you ever want to cut them out of your diet? Denying yourself foods you love by restricting them will only lead to a complex relationship with food and potentially cause periods of binging and restricting. Instead savour each mouthful mindfully and enjoy without guilt. It may take time to develop this if you come from a history of restrictive tendencies, but keep going and I promise you that finding food freedom is worth every step on the journey.

So instead of fearing or ditching carbs, just opt for complex, high-quality carbs, with room to enjoy your favourites ones as part of a balanced lifestyle, whatever that may be. Your body, brain and soul will love you for it!

Jess xx



The post 5 Reasons to Embrace Carbs appeared first on JSHealth.

As I moved away from restrictive and diet culture, I began to recognise the importance of good quality carbs as a regular feature of a balanced diet that could fuel me to live my best life of health and happiness. [...]Read More...

27/06/2022

This nourishing dish is a texture and flavour delight. Roast veggies and tamari-seared golden tofu sit upon a base of fresh greens, topped off with a heavenly peanut satay sauce. Plus, it’s loaded with antioxidants, complex carbohydrates, plant-based protein and quality fats to fuel you.

Serves: 2

Ingredients

1 sweet potato, cut into small chunks

½ head cauliflower, cut into small florets

2 tbsp extra virgin olive oil

1 tsp sea salt

2 tsp sesame oil

200g (7oz) tofu, cubed

2 tsp tamari

3 cups baby spinach, shredded

1 spring onion, white and green section chopped

1 tsp chilli flakes, optional

For the satay sauce

3 tbsp smooth peanut butter

2 tsp tamari

2 tsp sesame oil

1 tbsp maple syrup

2 tbsp warm water

Method

Preheat oven to 180°C or 360°F. Line a baking tray with baking paper. Spread the sweet potato and cauliflower chunks across the tray and drizzle with the olive oil and a generous pinch of sea salt. Toss to coat. Bake in the preheated oven for 30-35 minutes, or until golden and cooked through.

To make the satay sauce, combine all the ingredients in a small bowl and whisk until smooth.

Heat a nonstick frypan over a medium high heat. Heat the sesame oil, add the tofu and cook for 3-4 minutes or until golden. Add the tamari and cook for a further minute.

To assemble the nourish bowls, place the shredded baby spinach, cooked sweet potato and cauliflower on the base of two serving bowls. Add the tofu, chopped spring onion and chilli flakes if using. Drizzle the satay sauce over the top to finish.

The post Satay Tofu Bowl appeared first on JSHealth.

This nourishing dish is a texture and flavour delight. Roast veggies and tamari-seared golden tofu sit upon a base of fresh greens, topped off with a heavenly peanut satay sauce. [...]Read More...

06/06/2022

I’m seeing more and more people who want to make healthy, positive changes in their lives but are struggling to find the time. I get you! Our lives can often feel busy, overwhelming and hectic. Sometimes our health is the first thing that goes out the window when your schedule is full of other commitments and responsibilities!

Trust me when I say, it’s possible to still live the healthy life even when you are at your busiest. In fact, prioritising looking after yourself will give you more energy and less stress during these periods of life, when you need it most.

Here are my top tips to help. These are my non-negotiables that I come back to time and time again to stay on track with my health.

Commit to 1 hour of healthy prep on the weekend. Stock your fridge and pantry with healthy food. The JSHealth App is a great tool for this, with functions such as meal planning, recipes and shopping lists you can use. This really sets you up for a healthy week. You come home and you have the food ready to go to make dinner – as quick and easy as can be! I also like to have my vegetables cut up and ready to go as pre-prepared snacks. I also love making a batch of my Sugar-Free Protein Balls for snacks during the week.

Make breakfast a priority. Skipping breakfast can lead to a slower metabolism and sugar cravings later in the day, making it difficult for you to stay focused at work. Try a high protein breakfast to keep blood sugar levels balanced like my Protein Power Smoothie or prepare breakfast the night before (Bircher Muesli is a great option).

One word: leftovers! They are lifesavers, truly. Cook once and eat twice – make extra for dinner and save it for lunch the next day.

Focus on a healthy night-time routine. Enjoy a nourishing night-time routine at the end of your day. Make sure you switch off from technology at least two hours before you go to bed – this allows your mind and body to relax before sleep.

Commit to the “JSHealth Stress-Free Zone.” Everyday for 10-20 minutes. Schedule it in like a meeting and give your mind a calming break from the business of the day.

More rest. Use your weekends to rest. Say no to social arrangements when you need to. Your friends will understand. Use this time to focus on you – take a walk in nature, do a yoga class or anything that recharges your soul. This feels so good and sets you up for a settled week ahead!

Coffee – we need to talk about it. I know the temptation is there at busy times to increase your caffeine intake – but a caffeine overload can have the opposite effect and set you up for mood swings throughout the day. Limit your coffee to 1x a day, before 10am if possible. Replace with herbal teas, dandelion tea, or an anti-inflammatory turmeric latte.

Avoid alcohol during the week. Enjoy moderately on the weekends.

Consider a magnesium supplement under the guidance of a health practitioner. This can assists with stress, constipation, muscle relaxation, sugar cravings and energy.

Avoid over-exercising. It just places your body under more stress. Healthy living is not about doing everything perfectly, or exercising intensely every single day – it’s about balance and moderation. I recommend enjoying 2 rest or yoga days a week. There’s plenty of great options from slow yoga flows to meditations in the JSHealth App.

Be kinder to yourself: The all or nothing approach does not work. It’s time to relax. If you don’t eat perfectly – forgive yourself and commit to eating well at the next meal. Don’t throw the towel in and say “I blew it” – the body listens to what you do most of the time, not sometimes. Treat yourself with love, kindness and compassion first and foremost.

Love Jess x

The post 11 tips for healthy living when you’re busy appeared first on JSHealth.

I’m seeing more and more people who want to make healthy, positive changes in their lives but are struggling to find the time. I get you! Our lives can often feel busy, overwhelming and hectic. Sometimes our health is the first thing that goes out the window when your schedule is full of other com...