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5 tips to get healthy

December 7 2016 by Jess

Jess shares her top 5 tips to get healthier today. Are you doing any of these already?

jess weights

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

Jess, graze nutritionist
breakfast shake 1

start your day with a protein-rich breakfast.

Forget cereal or toast – these are blood-sugar disasters that wreak havoc on the waistline. 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!

stock up on protein snacks
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. Also, moving your body in the morning will rev up your metabolism and you can start the day with a clear mind.

Action tip:This week give yourself a target of walking briskly for at least 30 minutes most days of the week.

secrets to actually working out
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 keeps you feeling full for longer. 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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remove artificial sweeteners & diet sodas

Diet drinks create a toxic build-up in the body and mess 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 rather than the desired fat burning.

Keep your drinks clean and stick to water with the fresh lime or lemon lemon to jazz it up. When it comes to cocktails, keep the base of your cocktails as sugar free as possible. Soda water with a squeezed lime is a good thirst-quenching drink all year round!

vegetables 5

learn to love your veggies.

Eat them with every single meal. THEY ARE your secret to slimming down – aim for five servings of vegetables a day if you can. Green, red, yellow and orange veggies are packed with fiber to keep you full and B vitamins to purify your system. Smoothies, vibrant salads and raw veggies with hummus or a bean dip are easy snacks to increase your daily veggies. A clean body is a lean body!

what you should know about fruit and veggies
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.

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