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5 ways to be healthier this week

5th June 2017 by Jess

Our nutritionist Jess shares 5 simple ways to be healthier. Try tackling each tip separately to build up long lasting healthy habits.

jess weights

If there was ever a perfect time to revitalise your health and hit the reset button on eating habits and exercise routines, it’s the start of summer! You may decide to incorporate just one of these tips, or try all of them - do what works for you. Remember success comes from small efforts, repeated day in and out.

Jess, graze nutritionist
breakfast shake 1

start the day with a protein-rich breakfast

Forget sugary cereal or white toast – these are blood-sugar disasters that wreak havoc on your energy levels.

Go for an egg-based breakfast or a protein-rich smoothie. When your blood-sugar levels are kept even, energy levels are better maintained until your next meal.

This will keep your hormones in check without the risk of a blood sugar roller-coaster situation!

10 ways to add protein to your breakfast
jess plank 2

move in the morning

Begin each morning with some sort of gentle stretching, yoga, Pilates or a brisk walk.

If you go for a walk in the morning - don’t wear sunglasses! This will allow the sunlight to assist your body’s natural production of serotonin, which is our feel good, happy, calm and content hormone. When you are happy and eating from a place of content and feeling good, great food choices get made.

Moving your body in the morning will rev up your metabolism, helping you to start the day with a clear mind.

Action tip: This week, give yourself a target of walking briskly for at least 30 minutes every day.

sun salutation for beginners
jess quiche eggs protein 3

eat protein with every meal

Protein is thermogenic, meaning it requires a lot of energy to break down, which then boosts your metabolism.

Protein also stabilizes blood sugars, reduces cravings and helps maintain healthy muscles.

Enjoy eggs or a protein smoothie for breakfast, fish, shrimp or eggs for lunch and dinner. You can also snack on nuts and seeds for your mid-morning and mid-afternoon snack.

protein diet guide
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cut out artificial sweetener

Diet drinks have a nasty habits of messing with your hormones, especially insulin. Insulin is a fat storing hormone and the more your blood sugar levels are elevated, the more insulin your body will produce. This means your body will store more fat than it needs.

Keep your drinks clean and stick to water with the fresh lime or lemon lemon to jazz it up. Soda water with a squeezed lime is a good thirst-quenching drink all year round!

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learn to love your veggies

A massive thing you can do for your overall health is to start eating vegetables with every single meal. Aim for five servings of vegetables a day if you can, but go for 10 if you're feeling confident!

Green, red, yellow and orange veggies are packed with fibre and B vitamins. Smoothies, vibrant salads and raw veggies with hummus or a bean dip are easy snacks to increase your daily veggies.

what you should know about fruit and veg
Jess food

By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at for even more.

view all posts by Jess

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