Entering a New Year is a time when many of us resolve to be healthier, eat better and exercise more. However, for most people these resolutions are short-lived, and are quickly abandoned when it all becomes too hard or too overwhelming. So, we have recruited the expertise of Jessica Sepel and the JSHealth philosophy for suggestions on making sustainable, small changes which you can stick to in the long-term.
My top tips to kick-start your healthy eating journey, in a way you’ll be able to stick to, are:
Stop weighing yourself
This is a terrible indicator of progress, and creates a toxic, negative relationship with food and your body! It’s time to start eating things that make you FEEL good – and this will look different for everyone! Without the distraction of the number on the scales, you’ll be much more able to tune into your body and what it responds well to.
Baby Steps!
Do not try to do everything at once. By starting small and making little changes, like switching your nightly chocolate block for a bowl of “nice” cream after dinner, you’ll be much more likely to stick to your healthy eating lifestyle. Just try adding one positive, healthy action or food each day, even if that’s simply adding a serving of greens to one of your meals, or meal prepping some healthy snacks. This is a realistic, sustainable approach to healthy eating, which won’t overwhelm you or encourage you to abandon all your efforts when you feel restricted or deprived.
Prepare
Failing to prepare is preparing to fail! While you don’t need to meal prep a week’s worth of meals, stock up on fruit, veg and lean proteins, and have some healthy snacks ready to go for the week.
By doing these small things, you’re far more likely to opt for healthy alternatives if they’re easily accessible and right in front of you! Sliced up vegetables, salad, homemade protein balls and raw nuts are always good options.
Be Kind To Yourself
You cannot be perfect every day. If you slip up, acknowledge it and simply move forward, using the next meal as a new opportunity to nourish your body with healthy, nutritious foods! Health is all about nourishing your body, appreciating it and being grateful for all it does, not punishing it or restricting what it needs.
Balance
You cannot be perfect every day. If you slip up, acknowledge it and simply move forward, using the next meal as a new opportunity to nourish your body with healthy, nutritious foods! Health is all about nourishing your body, appreciating it and being grateful for all it does, not punishing it or restricting what it needs.
Increase your vegetable intake
Get more greens!
Add a handful of greens to each of your meals, or even throw a green powder into your daily smoothie. It’s so easy to add nutrients to your meals! Find some vegetables you enjoy, and ways you like to cook/flavour them, and go for gold!
Get More Sleep
Opt for 8 hours each night to allow your body to rest and repair. You’re much more likely to make healthy choices after a good night’s sleep, when your hunger hormones are balanced.
Focus on yourself – stop comparing yourself to others
There is no one-size-fits-all approach to health, so eat the things that make YOU feel great, move the way YOU love and so on. Don’t jump onboard with whatever your friends and family are doing, because chances are what works for them won’t be the same as what works for you! Just listen to your body and give it what it needs!
Reduce your caffeine intake
Try to stick to one coffee per day, enjoyed before midday. Too much caffeine can raise your cortisol levels (stress hormone), wreaking havoc on your body, hormones and your hunger signals.
Supplements can be your best friend!
If sugar cravings are a significant issue for you, try our JSHealth Vitamins Metabolism + Sugar Support formula! It contains cinnamon and gymnema to support healthy blood sugar and glucose levels, and keep sugar cravings at bay! We’ve seen some truly incredible results, and the inclusion of chromium, magnesium and zinc also help to metabolise glucose, and carbs, supporting the body’s metabolism and energy levels!
If sugar is your undoing, give it a go – it might help you stick to your healthy eating goals! Otherwise, supplementing wisely can really help give your body the nutrients it needs – whether that’s a daily greens powder, or our Protein + Probiotics blend, whatever your body is crying out for!
Start the day off right
Starting your day with a nutrient-packed, protein-rich breakfast, such as the JSHealth Cinnamon Scroll Protein Smoothie (containing healthy fats, carbs, protein and fibre) will keep you satiated, provide slow-releasing energy, and help you make better food decisions throughout the day. It really does set you up for success!
Stay hydrated
Aim for 1.5-2L of water per day! Often, we mistake thirst for hunger so it’s important to stay hydrated!
If you don’t enjoy drinking water, try adding lemon and mint to your bottle for some added flavour, or consider herbal teas such as peppermint, ginger or dandelion root. Being properly hydrated helps make wise food choices too!
Tune Into Your Hunger
If you’re hungry, eat! It’s your body’s message to you! Don’t starve yourself between meals, just opt for healthy, nutritious snacks as needed! This also helps stabilise blood sugar levels and prevent cravings.
Healthy eating doesn’t have to be hard! These tips can all help kickstart your resolution to eat well. They can also be implemented on an ongoing basis, to allow you to live a healthy, happy and balanced lifestyle without the need for fad diets, restriction and deprivation. Remember, the healthy life is also the happy life, the life that makes YOU feel YOUR best – and that doesn’t look the same for everyone!
Jess xx
Jessica Sepel (BHlth, Adv Dip Nutritional Medicine) is a clinical nutritionist, bestselling health author and international health blogger. She is the beloved voice behind the ‘JSHealth’ brand and one of Australia’s most sought-after health and wellness advocates, encouraging a balanced lifestyle filled with delicious and nourishing wholefoods and recipes.
Jess is the author of three best-selling books where she shares her health philosophy and favourite recipes, and the creator of the JSHealth App and the JSHealth Program: an 8-week online plan to quit diets forever and find balance with food and your body!
