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How to tackle busy routines

3rd September 2018 by Jess

Get the power to face down even the busiest day with these hacks from our nutritionist, so you can hit the ground running with your new September routine.

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It’s time to shake off that summer mindset and put some pep back in your step! Here are my top tips for tackling September problem areas and preparing yourself for the busy days ahead.

Jess, graze nutritionist
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Early mornings? Don’t skip breakfast.

Breakfast is king! Giving yourself the right fuel first thing in the morning means avoiding a blood sugar roller coaster later on. Start your day with the right balance of protein, fibre and healthy fats to get all these benefits:

✓ even blood sugar levels
✓ consistent energy levels
✓ hormones in check

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Long days? Eat protein with every meal.

Get all those benefits all day long and help your body maintain muscle growth by making sure you have enough protein with every meal and snack. The good news is that there’s loads of tasty natural ways of getting protein in your diet, without relying on powders and shakes.

Jess’s favourite protein sources:
- Eggs (boiled or poached)
- Nuts (almonds, cashews, & walnuts )
- Seeds (pumpkin, sunflower, chia & flax)
- Legumes (including beans, lentils & pulses)

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More screen time? Stay hydrated.

Did you know your brain is made of 80% water? It’s no wonder dehydration slows down brain power and concentration! If you find your focus drifting after staring at a computer for hours, try keeping a water bottle at your desk for regular sipping, and add regular trips to the kitchen for a cup of tea. The break from the screen will help too!

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Back on public transport? Support your immune system.

Whether you’re back at work or school, or even just taking public transport more regularly, there’s no denying that autumn is a germ-fest. Of course, washing your hands regularly is one of the most important things you can do to avoid the lurgy, but it’s also worth being aware of the essential nutrients your body needs to keep its defences up.

  • Vitamin A (oily fish, milk, eggs, leafy greens, tomatoes, fruit)
  • Vitamin C (broccoli, cauliflower, peppers, leafy greens, tomatoes, citrus)
  • Vitamin B6 (seafood, poultry, eggs, legumes, nuts, seeds)
  • Iron (red meat, fish, poultry, shellfish, spinach, legumes)
  • Zinc (meat, shellfish, legumes, nuts, seeds, eggs)
  • Copper (dark chocolate, nuts, seeds, avocado, quinoa, lentils)
  • Selenium (brazil nuts, fish, pork, beef, poultry, eggs)

Vitamins A, C and B6, and essential minerals iron, zinc, copper and selenium all contribute to the normal function of the immune system.

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Afternoon slump? Be snack-ready.

Jess’s number 1 tip for staying on top of a daily routine? Have your favourite graze snacks on hand, ready for that 3 or 4pm slump.

“In all my years as a nutritionist, one of the main pieces of advice I give people is to set up a snacking routine. It can really help you stay on top of everything and keep consistent with good food choices if you’re prepared with the right snacks when hunger strikes.”

Jess, graze nutritionist

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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