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R U OK Day - A Nutritionist's Perspective

R U OK Day - A Nutritionist's Perspective

ARE YOU OK? A question for today and everyday xx

We never, ever know what someone else may be going through. Being kind is always the answer. It can be so easy to judge and hate on others but it is actually even easier to be kind and give love instead. 

In December last year, I lost my bestie and soul sister to suicide. I have been struck with absolute shock and devastation for the last 9 months. I am missing her so much lately. Her death has triggered my own anxiety which has helped me personally connect to the pain of this illness and how isolating it can be. My Carlz felt so alone with her struggles and she was far from alone. 

I know life on social media can look shiny and glam so I only share my struggles with the intention to help those who may be struggling and feeling alone. I am not seeking sympathy or worry from others but as always, my community has been so caring, so thank you. Instead of sympathy, I instead simply want to increase awareness for mental health and help this community understand that they do not have to manage it on their own. 

I love my life and feel so incredibly fortunate but unfortunately mental illness has nothing to do with what you have and often cannot be controlled. It can be viscous and paralysing. My anxiety completely paralysed me to the point of having to take 6 weeks off work in July and move into my mums place. Going downstairs to make a piece of toast or tea was honestly a struggle. I stayed in bed for 22 hours a day and just wanted to sleep until it would end. I have not yet shared this story with the community or pretty much anyone at all. Why? Probably because I also feel some kind of shame about it. 

I am learning fast and beginning to understand how others can relate to my experience which helps me know that there is no need for shame. My anxiety manifested as ‘intrusive thoughts syndrome’ which is horrific in its nature. Everyone’s anxiety looks different and that is something else that needs to be shared. We are all suffering to some degree and I just feel there is still far too much stigma attached to mental health illnesses. 

We have to speak about it more. We have to remove the stigma. We have to come together and support one another. No one is alone in this. 

There is help, there is support out there. Even though it feels like there isn’t. I have been able to manage it slowly (it’s taken about 4 months) and I will be sure to share what I’ve used to help ease my anxiety over time as soon as I feel strong enough.

I hope to ask this gorgeous community today and everyday “are you ok?” and remind you of this: you are loved, surrounded by support and you are NOT alone. 

I love you girls

J xxx

 

There is no better advice than going to see an expert practitioner that you can talk to face to face. Visit the R U OK day website for some amazing resources.

 

4 Tips To Assist With Anxiety

Depending on the severity, anxiety can be crippling for some. Feelings of worry, apprehension, and fear are just some of the emotions one may experience which can manifest into altered physical and mental behavior.

Feeling anxious from time to time is a normal behaviour and is a defense mechanism to help deal with unfamiliar circumstances. When this feeling becomes more frequent and severe, it can disrupt normal everyday function and can be classified as an illness. If you don’t suffer from anxiety or anxious thoughts, it can be difficult to put yourself in the shoes of someone who does. So the message here is, be kind and offer support, you never know what someone is going through. 

Try Taking Fish Oil

Omega-3 polyunsaturated fatty acids are nutrients that have the ability to exert preventative and therapeutic effects on psychiatric conditions such as anxiety and depression. In relation to anxiety, fish oil can assist with controlling the stress response. 

Practice Yoga and Meditation

The practice of yoga is so powerful for exerting beneficial effects on the mind and central nervous system. Compared to other sports, it helps to regulate the nervous system, hormones, physiological factors and regulation of nerve impulses which can all contribute to improving symptoms of depression and other mental disorders such as anxiety. If you’re just getting into yoga and meditation, enjoy a flow 1-2x per week and then slowly increase to 3-4x per week.

Take Magnesium

Magnesium, one of our favourite minerals!  Magnesium helps regulate activity of the hypothalamic pituitary adrenal axis in the brain and is a substrate of the stress response system. Activation of this axis, initiates an autonomic, neuroendocrine and behaviour response to manage stress, including anxiety. Being exposed to stress, reduces Magnesium levels and therefore supplementation has been shown to reduce central and peripheral hormonal responses of this system. Enjoy magnesium rich foods such as dark green leafy vegetables, kidney beans, figs, avocado, bananas, nuts, seeds and cacao.    

Try Passionflower

Passionflower is commonly used in the management of anxiety and is associated with the regulation of the GABA neurotransmitter system. As a treatment for generalised anxiety, passionflower was found to be equally as successful as oxazepam (a common anxiety medication) in managing symptoms of anxiety. 


References:

  1. Gauthier I, Nuss P. Anxiety disorders and GABA neurotransmission: a disturbance of modulation. Neuropsychiatric Disease and Treatment. 2015;11:165-175.
  2. Pouteau E, Kabir-Ahmadi M, Noah L, Mazur A, Dye L, Hellhammer J et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLOS ONE. 2018;13(12):e0208454.
  3. Akhondzadeh S, Naghavi H, Vazirian M, Shayeganpour A, Rashidi H, Khani M. Passionflower in the treatment of generalized anxiety: a pilot double-blind randomized controlled trial with oxazepam. Journal of Clinical Pharmacy and Therapeutics. 2001;26(5):363-367.
  4. Mocci F. The effect of noise on serum and urinary magnesium and catecholamines in humans. Occupational Medicine. 2001;51(1):56-61.
  5. Su K, Shen W, Huang S. Effects of polyunsaturated fatty acids on psychiatric disorders. The American Journal of Clinical Nutrition. 2000;72(5):1241-1241.
  6. Delarue J, Matzinger O, Binnert C, Schneiter P, Chioléro R, Tappy L. Fish oil prevents the adrenal activation elicited by mental stress in healthy men. Diabetes & Metabolism. 2003;29(3):289-295.

Why Our Hair + Energy Formula Actually Works

Why Our Hair + Energy Formula Actually Works

Our Hair + Energy formula contains a therapeutic dose of Iodine:

Why have we chosen to include iodine?

Iodine is a nutrient responsible for the production of T3 and T4 thyroid hormones which contribute to regulating the function of our thyroid. These thyroid hormones impact pathways that regulate energy balance through controlling energy storage and use. Iodine also helps to support a healthy metabolism and is required for healthy brain development. 

 

We don't want an Iodine deficiency

Iodine deficiency doesn’t just cause one single disease, instead it results in many disorders such as hypothyroidism (a low production of thyroid hormones), birth complications, a goiter (abnormal enlargement of the thyroid) or slow growth and development in children. 

 

How it's metabolized in the body:

Iodine is cleared from circulation predominantly by the kidney, thyroid and renal clearance. The thyroid retains approximately 60 μg of iodine per day to regulate iodine loss and maintain the synthesis of thyroid hormones. A healthy adult has 10-20 mg of iodine and 70-80% of that lies in the thyroid. 

 

Where Iodine comes from:

The geographic availability of iodine is due to the impacts of flooding, glaciation and soil, so iodine is found mainly in coastal areas, which is why the highest sources of dietary iodine are found in seafood. One of the richest sources being Kelp, which is why we chose to add this into our vitamin. 

 

And There's Zinc

Why have we chosen to include Zinc? 

Zinc is an essential trace element, meaning the body cannot produce it on its own. So we as humans require it through diet or supplementation. Zinc is powerful for facilitating the recovery of hair follicles and is necessary for growth. Alopecia is one of the main signs of zinc deficiency with regrowth appearing after supplementation. 

 

What happens when we don't take enough Zinc

Zinc deficiency is more common in areas of low animal food intake. The diet may not actually be low in zinc, but individual bio-availability plays a role in absorption. Phytic acid (found in many plant seeds such as beans, grains, nuts and seeds) is a known inhibitor of zinc absorption. Groups most at risk of zinc deficiency include infants and young children, pregnant and lactating women. 

 

How is Zinc metabolised in the body?

Zinc is absorbed in our small intestine and our level of zinc may impact how well we absorb it. Those more deficient in zinc, absorb it with more success than those who consume an adequate amount of zinc through their diet. 


Where else can I find Zinc?

Some of the highest sources of zinc include oysters, beef, fortified breakfast cereals, beans, pumpkin seeds, nuts and chickpeas.

 


References

Michael Zimmermann, Paula R. Trumbo, Iodine, Advances in Nutrition, Volume 4, Issue 2, March 2013, Pages 262–264


McAninch E, Bianco A. Thyroid hormone signaling in energy homeostasis and energy metabolism. Annals of the New York Academy of Sciences. 2014;1311(1):77-87.


Mullur R, Liu Y, Brent G. Thyroid hormone regulation of metabolism. Physiological Reviews. 2014;94(2):355-382.


Almohanna H, Ahmed A, Tsatalis J, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and Therapy. 2018;9(1):51-70.


Choudhry H, Nasrullah M. Iodine consumption and cognitive performance: Confirmation of adequate consumption. Food Science & Nutrition. 2018;6(6):1341-1351.


Roohani N, Hurrell R, Kelishadi R, Schulin R. Zinc and its importance for human health: An integrative review. Journal of Research in Medical Sciences. 2019;18(2):144-157.


Office of Dietary Supplements - Zinc [Internet]. Ods.od.nih.gov. 2019 [cited 29 August 2019]. Available from: https://ods.od.nih.gov/factsheets/%20Zinc-HealthProfessional/

'The 12 Step Mind-Body-Food Reset' - Preview

'The 12 Step Mind-Body-Food Reset' - Preview

I am so humbled to announce the launch of my 3rd book, the 12-step
Mind-Body-Food Reset.
It’s available for pre-order right now!
I can’t even believe it. And I have you to thank, my beautiful community and
JS sissies. You have supported me through this incredible journey. I would not be here without you.
In The 12-Step Mind-Body-Food Reset, I share my 12 key pieces of practical advice for overcoming disordered eating, achieving weight balance and creating good habits for life.
Preview the first few pages of the book below!
 
Learn how to:
* Speak to yourself with kindness
* Set up a nourishing morning and evening routine
* Spend an hour prepping for a healthy week
* Manage your stress so it doesn't manage you
* Combat sugar cravings, for life
* Focus on your health, not your weight.
Each chapter contains a single principle that is simple, achievable and self-contained, allowing readers to focus on one issue at a time, one step at a time, one day at a time.
I know you will love it so sign up for pre-order and be the first to purchase!

Can My Child Take Protein Powder?

Can My Child Take Protein Powder?

Wondering if Protein Powder is right for your child?

With the rising popularity of protein powder in the health and wellness world, you may be wondering if you need to be purchasing anything to assist with the nutritional requirements of your children.

Protein powder may not be necessary for children who are already eating a well balanced diet, although protein powder may be handy if you struggle to get your child to eat enough protein throughout the day. 

 

Why is protein important?

Protein functions as the main component of muscles and various other tissues in the body. Consuming adequate amounts of quality protein will provide the appropriate amount to maintain a suitable body composition and allow growth at the normal rate for age.

 

How much protein should your child be consuming?

Meeting protein requirements for children and infants supports healthy muscle growth and development. According to Nutrient Reference Values for Australia and New Zealand, the recommended daily intake for children aged 4-8 is 20g per day. This gradually rises with age at 9-13 years, boys require 40g/day and girls require 35g/day.

Each serve of JSHealth x Nuzest Protein + Probiotics contains approximately 22g of protein. A whole serve may be too much for a child depending again on their sex, weight and age.

 

Should your child be consuming protein powder?

When it comes to children, we encourage prioritising whole food sources of protein to receive the added benefits of other nutrients such as fibre, essential for our gut health. We also understand that children can be fussy eaters and it can be difficult to get protein into their diets, which is where protein powder can be useful.

We recommend that you calculate your child’s protein requirements and suitably portion their JSHealth x Nuzest Protein + Probiotics intake. You can use the Nutrient Reference Values for Australia and New Zealand to calculation your Child’s protein requirements: 

https://www.nrv.gov.au/nutrients/protein

JSHealth x Nuzest Protein + Probiotics is completely allergen free. Free from gluten, dairy, GMO’s and soy, making it suitable for even the most sensitive children. 

 

What to look for when purchasing protein powder?

The ingredient list:

Avoid using products that contain artificial sweeteners, sugar alcohols, preservatives, thickeners, emulsifiers, caffeine and added sugar.

 

Protein + Probiotics ingredients:

Cookies & Cream: Pea Protein Isolate (86% - 21.9g per serve), Cocoa Powder, Natural Flavour, Natural Biscuit Flavour, Natural Vanilla Cream Flavour, Natural Sweetener (Thaumatin*), Probiotics (Lactobacillus Rhamnosus GG)

Cinnamon Scroll: Pea Protein Isolate (89% - 22.2g per serve), Natural Chai Flavour, Cinnamon Powder, Natural Flavour, Natural Biscuit Flavour, Natural Sweetener (Thaumatin*), Probiotics (Lactobacillus Rhamnosus GG)

 

 

Enjoy making the JSHealth Power Protein Smoothie. Your kids will love it!

https://jessicasepel.com/jshealth-power-protein-smoothie/

The Protein + Probiotics is also delicious blended with banana, chia seeds, almond butter, milk of choice and even some sneaky greens which they won’t taste at all. 

 

Disclaimer: Again for young children below the age of 10, we recommend seeking advice from your healthcare practitioner before consuming protein powder. 

 

References:

  1. Rigo J, Ziegler EE (eds): Protein and Energy Requirements in Infancy and Childhood. Nestlé Nutr Workshop Ser Pediatr Program, vol 58, pp 39–50, Nestec Ltd., Vevey/S. Karger AG, Basel, © 2006. 
  2. Joanne E Arsenault, Kenneth H Brown, Effects of protein or amino-acid supplementation on the physical growth of young children in low-income countries, Nutrition Reviews, Volume 75, Issue 9, September 2017, Pages 699–717
  3. Protein | Nutrient Reference Values [Internet]. Nrv.gov.au. 2019 [cited 26 August 2019]. Available from: https://www.nrv.gov.au/nutrients/protein

 

The JSHealth Protein + Probiotics Range Is Officially Here

The JSHealth Protein + Probiotics Range Is Officially Here

We are so excited to announce that the JSHealth Protein + Probiotics range has officially landed. We have been working so hard on this and are incredibly proud of the product we have created. 

 

For years the JSHealth Community has been asking me what protein I recommend so it naturally made sense for us to bring out our own protein powder. In collaboration with Nuzest we have created a truly high quality protein in two delicious flavours:


  • Cinnamon Scroll
  • Cookies & Cream
  •  

    Why our protein powder is different from the rest:


    Designed to suit a range of dietary needs - Our range is free from: gluten, dairy, soy, GMO ingredients and it is also 100% vegan. It also contains no fillers, added sugars or preservatives. It is made using kosher ingredients and manufacturing processes however the finished product does not have an official Kosher certification.


    A unique combination of protein + added probiotics - We’ve added in one of my favourite probiotic strains, Lactobacillus rhamnosus GG, to nourish the gut flora and support digestion. 


    An environmentally friendly product - Our protein is made from peas which are a sustainable crop that uses less water and land than other protein sources. We’ve loved developing this product in conjunction with Nuzest as they use a chemical-free, water-based isolation process with minimal waste. 


    A little note for our JSHealth mums -  According to our health advisors, JSHealth Protein + Probiotics is safe during pregnancy and breastfeeding and may help provide some of the additional protein requirement during this time. However, every individual is different and may have specific requirements or a need for special caution so we always advise women who are pregnant or breastfeeding to seek independent advice from their health practitioner before taking any nutritional supplements.


    The JSHealth Protein + Probiotic range retails for $49.99 and is now available for purchase here. 


    We can’t wait for you to try it!


    Love Jess xx 

    5 Tips To Prevent That 3pm Slump

    5 Tips To Prevent That 3pm Slump

    Ever wondered why you’re feeling sluggish at that 3pm mark? It’s an all too common complaint. At this time, we tend to experience an energy drop and consequently can feel tempted by the jar of office biscuits, caffeinated drinks or the vending machine. It is also easy to succumb to standing at the fridge and eat mindlessly throughout the afternoon.


    Here are some reasons why you may be experiencing the 3pm slump:


    Irregular sleep patterns

    Do you ever find some nights you’re in bed by 8pm and fall asleep without a problem, then the next night you’re scrolling Instagram and watching Netflix at midnight? An irregular sleeping schedule is becoming a prominent issue, especially among young adults and office workers. This lack of sleep really tends to hit people at that 3pm mark and can leave you feeling tired, lethargic, lazy and craving sugar. 


    Solution: Establish a good night time routine and put your phone away 1-2 hours before bedtime. Eat a few hours before bedtime to support digestion and practice some self-care to help you wind down. 


    Inadequate protein

    Protein rich foods contain amino acids which help us to feel fuller for longer. When we aren’t consuming sufficient amounts, it can result in feelings of fatigue and hunger.


    Solution: Aim to include a serving of protein at breakfast and lunch such as: Greek yoghurt, protein powder, nuts, ricotta, eggs, beans, chicken or salmon to help reduce that afternoon slump. 


    Refined Carbs at lunch 

    Do you ever notice that when you have refined carbohydrates for lunch you tend to feel more sluggish and lethargic in the afternoon? This often happens when we don’t make or bring our own food to work. Consequently, this can lead to grabbing a less nutritious convenient takeaway option from the food court. This can then trigger that pesky afternoon slump because white refined carbohydrates deliver glucose to the blood quickly, resulting in a brief rise and then drop in blood sugar levels. 


    Solution: This doesn’t mean you still can’t enjoy carbs for lunch, in fact, you should! They’re a great source of fibre and can assist with keeping you energised for the rest of the day. It’s just about which carbs we choose. Opt for wholegrain varieties such as brown rice, buckwheat and quinoa or starchy veg such as sweet potato, carrot, pumpkin or beetroot. 


    Excess Caffeine

    Despite caffeine being a stimulant which means it can work to increase energy levels, caffeine also raises cortisol levels. Therefore, too much coffee can disrupt our stress response reactions which may have health consequences if excessive intake is maintained. For some people, chronic high intake can result in dependence which means our body is waiting for the next caffeine hit. Therefore, if we don’t get it we can feel lethargic or some people even experience headaches. 


    Solution: Enjoy your 1 cup of coffee, preferably prior to 10am. When you find that second craving coming on, swap the next coffee for a dandelion chai tea (caffeine free), peppermint or chamomile herbal tea. 


    Skipping Breakfast

    Irregular eating patterns such as skipping breakfast can disturb our sleep cycle and circadian rhythm. Consuming a protein rich breakfast also enhances satiety, keeping us fuller and reducing food cravings later on. These food cravings tend to be most prominent at the 3pm mark. Often what we feel in the afternoon is a reflection of our food intake earlier that day.

    Solution: Can’t stomach food within a few hours of waking? Try just having a small snack such as some Greek yoghurt with berries or a banana and a handful of nuts. Time poor? Prep the night before. Overnight oats or a smoothie are one of the easiest options to grab and go. 


    Do you find that you turn to caffeine or an energy drink to try reverse this? Say 3pm slump no more! Try our Metabolism + Sugar Support Vitamins. These are scientifically formulated containing ingredients to support the metabolism of glucose, which helps to regulate blood sugar levels. 



    Need some 3pm snack ideas?

    • A DIY trail mix
    • Greek yoghurt with cinnamon
    • 1-2 boiled eggs
    • 1-2 JSHealth protein balls
    • Cut up veggie sticks dipped in nut butter or ricotta

    These snacks and more can be found here! 



    You can find plenty more informative articles, nutrition guides and also get access to a nutritionist in your pocket with the JSHealth App. You can download the app here! 



    References:


    1. Kang J, Chen S. Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan. BMC Public Health. 2009;9(1):248.
    2. Lennerz B, Alsop D, Holsen L, Stern E, Rojas R, Ebbeling C et al. Effects of dietary glycemic index on brain regions related to reward and craving in men. The American Journal of Clinical Nutrition. 2013;98(3):641-647.
    3. Lovallo W, Whitsett T, al’Absi M, Sung B, Vincent A, Wilson M. Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels. Psychosomatic Medicine. 2005;67(5):734-739.
    4. Leidy H, Lepping R, Savage C, Harris C. Neural Responses to Visual Food Stimuli After a Normal vs. Higher Protein Breakfast in Breakfast-Skipping Teens: A Pilot fMRI Study. Obesity. 2011;19(10):2019-2025.
    5. O'Callaghan F, Muurlink O, Reid N. Effects of caffeine on sleep quality and daytime functioning. Risk Management and Healthcare Policy. 2018;Volume 11:263-271.
    6. Leidy H, Racki E. The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’ adolescents. International Journal of Obesity. 2010;34(7):1125-1133.
    7. Leidy H, Gwin J, Roenfeldt C, Zino A, Shafer R. Evaluating the Intervention-Based Evidence Surrounding the Causal Role of Breakfast on Markers of Weight Management, with Specific Focus on Breakfast Composition and Size. Advances in Nutrition. 2016;7(3):563S-575S.
    8. McKiernan F, Houchins J, Mattes R. Relationships between human thirst, hunger, drinking, and feeding. Physiology & Behavior. 2008;94(5):700-708.

    My Top Tips For A Natural Beauty Routine

    My Top Tips For A Natural Beauty Routine

    What we put on our skin is absorbed into our body almost as readily as the food we eat, so I think it’s important we pay just as much attention to what’s in our skincare products as we do to what’s in our food. I love using natural products – and even items you can find in your kitchen – whenever I can. These are my top natural beauty tips:

    • For my hair, I love using cold-pressed coconut oil as a moisturising mask. It works wonders and smells amazing too.
    • When I have a blemish, I use apple cider vinegar dabbed onto cotton wool – it takes care of them in a flash!
    • I love a DIY face mask made from oats, water and lemon or avocado – I have several great recipes in my book, The Healthy Life.
    • Throw chia seeds and goji berries into your smoothie for healthy fats and added skin glow!
    • Hair needs nourishment from foods: good fats such as avocado, fish, seeds, salmon and protein found in fish, chicken, eggs, meat and plant-based proteins like beans and legumes. Increasing your intake of greens will also give your hair the minerals needed for growth and strength.
    • Green juice is also a great beauty treatment. Try packing in as many greens as you can to meet your daily serving and boost your beauty too.

    Feeling Fatigued? My Top Tips

    Feeling Fatigued? My Top Tips

    It seems so many people these days are low in energy – probably because we live in a very fast-paced, stressful world. But when we are tired for too long, it does more damage than just causing us to be sleepy or cranky. Our adrenals can collapse and send us into what’s called adrenal fatigue.

    Here are my top tips to fight fatigue and feel more energised:

    8 hours sleep. Every night, whenever you can. I truly believe if people consistently got 8 hours of sleep, many health problems would be solved.

    Go into the SFZ. The Stress Free Zone is a must! Enjoy 10-30 minutes of solitude a day. Try going for a walk, reading a book, doing meditation, stretching or lying on the grass.

    Give up refined carbs and sugar. They can mess with your blood sugar and crash your energy.

    Eat protein. Have some protein at each meal to stabilise blood sugars and avoid blood sugar drops.

    Take supplements. I recommend vitamin C, B complex and magnesium. The JSHealth Hair + Energy Formula, made with high strength kelp and zinc, was created to assist in energy production and lower fatigue levels.

    Test your levels. Check iron and thyroid levels, cortisol and your adrenal profile with a doctor.

    Eat more greens. In your meals and added to smoothies and juices.

    Eat iron-rich foods. Think dark leafy greens, legumes, nuts, chicken and meat.

    Say no. Don’t be afraid to say no to people and situations when you need to.

    Avoid too much caffeine. Limit to 1 cup per day. You may think more coffee will give you energy, but long term that can cause your adrenals more stress and exhaustion.

    Physical exercise. As long as it’s not too high-intensity too often, movement is great to fight fatigue. It gets your blood pumping and the endorphins going, which are great mood and energy boosters.

    Yoga. Practicing yoga does wonders for your mood and energy too. Vinyasa flow helps you connect with your body and is so rejuvenating.

    Drink more water. Dehydration saps you of energy, so be sure you’re drinking 2 liters of water a day.

    Eat well and more often. Have regular meals and snacks that are packed with nutrient-dense foods to keep your energy up.

    Spend time with people who you love make you feel good. Love and passion are surefire ways to keep yourself feeling energised!

    Do something each day that you love. At least one thing – bonus if you do more! There should be no shortage of things you love in your day, but even something small, like taking a walk or taking a few photographs, will rejuvenate you.

    Have something to look forward to! Plan a bigger adventure, like a weekend trip, an art class or even just a night out on the town with your partner. Thinking about the event will boost your excitement and can keep you feeling positive.

    Get support. I am a huge proponent of professional support – from therapists to doctors to psychologists! Having someone to talk to about what’s stressing you out not only feels better, they can help you identify coping tools unique to you. I believe everyone can benefit from this kind of work.

    Our newest formula AM + PM Formula can assist with this also!

    How To Get Healthy Glowing Skin!

    How To Get Healthy Glowing Skin!

    When it comes to beauty foods, it’s about eating clean foods that your body knows how to process. Processed and packaged foods are hard for the body to breakdown; which can cause an array of health issues and really stops you from glowing.

    Here’s what I do to get healthy, glowing skin:

    • I avoid anything processed and packaged.
    • I also don’t eat gluten or refined sugar.
    • I eat limited amounts of dairy, as it can be problematic for the skin, but I love to enjoy some organic versions of dairy.
    • I make a real effort to enjoy greens with every meal.
    • I eat protein with every meal – our body’s cells need the amino acids to repair, including skin and hair cells.
    • I ensure I have lots of antioxidant rich foods in my diet to protect my cells e.g. berries, greens, nuts, seeds etc.
    • I drink loads of water with lemon.
    • If I’m feeling a bit rundown or lacklustre, I supplement with a high quality multivitamin.

    Your skin also absorbs every single thing that you put on it, which is why it’s so important to be mindful and cut down on the chemicals you’re exposed to wherever you can.

    Do your research, find what works for you and your price-range and try and stick to certified organic where possible. My favourite three are:

    1. The Jojoba Company’s Jojoba Oil. Jojoba is a liquid wax made from the jojoba bean which is able to mimic our skin’s natural oils and keep it moisturised. Keeping moisturised this way also serves a little-known purpose in that as a natural wax ester (a type of organic compound), it has been shown to act as a barrier to germs and other viruses.

    2. Trilogy ‘s Rosehip Oil. My mom gave this to me and I was using this on my arms before my wedding, as I’ve always had some pigmentation there, and within a couple of days it was almost gone!

    3. Calming Body Wash from Kora Organics. One of my favourites to use when I’m on the go – I also love the moisturisers from her mum’s range, Divine by Therese Kerr. All their skincare products are certified organic and made with natural ingredients.

    Try one of our formulas specifically designed for skin health! The JSHealth Vitamins Skin + Digestion.

    - Jess xo

    Your Mysterious Hair Loss: Solved!

    Your Mysterious Hair Loss: Solved!

    Have you noticed increased hair loss recently? The cause may not be what you think! These are some of the most common reasons you’re shedding and how to get your full, healthy-looking locks back.

    Thyroid levels – Low T3 levels (active thyroid hormone) can cause your hair to fall out. Get your T3 levels checked and give your thyroid support under the guidance of a health practitioner. You can find more great thyroid tips on my website here.

    Iron levels – Low iron levels can cause hair breakage. Your ferritin levels in blood tests should be around 70. Try upping your intake of dark leafy green vegetables, eating meat twice a week or invest in a good iron supplement.

    Minerals – Your hair needs minerals to grow. Zinc, iodine, selenium and silica are great for hair growth. Try supplementing with our Hair + Energy Formula.

    Stress – High levels of stress can cause everything to deteriorate. As a result, it can be a major contributor to hair loss. Commit to stress-relieving exercises daily, and enter the JSHealth Stress Free Zone for at least 20 minutes a day. Shut off all electronics, close the door and rest, or spend quite time out in nature.

    Digestion and Absorption – You need to absorb your nutrients and minerals for hair growth. When you’re not absorbing your nutrients for repair and growth, your hair will suffer too. This comes back to healing the gut with a wholefood diet and emphasis on probiotics (the good gut flora) and prebiotics (the things the good gut flora feeds off).

    Good fats and protein – these are essential for hair growth. You need amino acids from protein to build strong hair cells. Good fats nourish hair cells and make your tresses shine. I share all of my favourite healthy fat and protein sources in, along with dozens of delicious recipes here.

    Low Iodine Levels – The Cause Of Your Weight Gain, Brain Fog & Low Energy?

    Low Iodine Levels – The Cause Of Your Weight Gain, Brain Fog & Low Energy?

    I recently discovered that I had low iodine levels.

    I was presenting with puffiness, brain fog, low energy, low thyroid function, interrupted sleep and fluid retention. I talk more about it in my second book and online program and how it impacted my overall thyroid function.

    Iodine is such a vital nutrient. It is important for breast health, thyroid function, hormonal balance, energy, sleep and immune function.

    It seems the soils in Australia are low in iodine (and other minerals) – therefore our food may be lacking in this vital nutrient. Further, the brassica family of veggies (broccoli, cauliflower, kale) in large amounts have been linked to leached iodine as they are ‘goitragenic’ and can cause thyroid issues. Finally, from clinical experience and feedback from my community, I’ve noticed that many of us have compromised gut health, meaning we may not be able to absorb the minerals as we should.

    If you feel you are gaining weight or not losing it despite doing all the right things, living in a brain fog or suffering from low energy it may be worthwhile to get a spot iodine test done (via urine) to check your levels if you are presenting with any negative symptoms.

    Since I found out about my low iodine, I have been supplementing with iodine under the guidance of my doctor and noticed a huge improvement in my energy, sleep and thyroid function.

    I think limiting brassica veggies to 3-4x/week and only eating them when very well cooked also helps. I now choose to avoid them at lunch and enjoy at dinner instead.

    I do prefer supplementing with iodine in the form of kelp – but this must be under the guidance of a practitioner. As self-diagnosing or supplementing can be problematic and lead to too much iodine, which could also hurt your thyroid. It needs to be just the right balance – and according to how low your levels are. The JSHealth Hair + Energy formula has a therapeutic dose of Iodine but is still under the max so give this a go!

    As a nutritionist, I like to see iodine levels above 100 Iu/ml. Your doctor or nutritionist can test for this with ease.

    Let me know how you go,

    x J

    Nutrition And Lifestyle Tips To Conquer Fatigue

    Nutrition And Lifestyle Tips To Conquer Fatigue

    Are you constantly feeling tired? It is common, but it is not normal!

    Fatigue is a feeling of weariness, tiredness and/or lack of energy. It is a symptom, rather than a specific disease or disorder. People who are fatigued feel tired in both body and mind and commonly have slowed reflexes and reduced function in daily life. Estimates vary, but it is thought that up to 60% of patients visiting their primary health care professional complain of fatigue. Fatigue is more common in women than men: women are affected almost twice as often as men.

    Common causes include:

    • Nutritionally deficient diet
    • Anaemia (iron, folic acid and/or B12 deficiency)
    • Fatigued adrenals (i.e. adrenal hypoactivity)
    • Addison’s Disease
    • Subclinical or clinical hypothyroidism
    • Hypoglycaemia, BGL dysregulation and/or diabetes
    • Sleep disorders, such as INSOMNIA, sleep apnoea or restless leg syndrome
    • Chronic pain
    • Inflammatory bowel disorders – e.g. Coeliac disease, Crohn’s disease, IBS
    • Stress and Anxiety
    • Depression
    • Possible environmental pollutants and contaminants
    • Bowel toxicity and/or dysbiosis
    • Food allergies

    Diet tips

    Dietary guidelines that may assist in the management of fatigue include the following:

    • A toxic burden on the body can contribute to fatigue. I recommend a gentle detox (which you can find in my online Program here). Addressing the gut and liver when it comes to fatigue (with the guidance from a nutritionist) is highly recommended.
    • Eat a healthy diet: increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.
    • Choose a good quality supplement under the guidance of a healthcare practitioner.
    • Avoid refined foods, sugar, caffeine, alcohol, saturated fats, dairy products, and gluten-containing grains.
    • Increase fresh vegetables, legumes, whole grains (non-gluten), protein, and essential fatty acids (nuts, seeds, and cold-water fish).
    • Drink plenty of water – a dehydrated body functions less efficiently.
    • Be careful with caffeine – one or two caffeinated drinks (like coffee or tea) per day may boost energy and mental alertness. However, heavy caffeine users (more than six drinks per day) are prone to anxiety, irritability and reduced performance. I recommend enjoying one coffee if you must, before 10am.
    • Eat breakfast – food boosts your metabolism and gives the body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or wholegrain bread.
    • Don’t skip meals – going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.
    • Don’t crash diet. The reduced food variety of the typical crash diet also deprives the body of nutrients such as vitamins, minerals and trace elements.
    • Don’t overeat – large meals can drain your energy. Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly. This will result in more constant blood sugar and insulin levels.
    • Women who are menstruating are prone to iron-deficiency which can escalate to anaemia if left untreated. Make sure your diet includes a range of iron rich foods such as lean red meat and green leafy vegetables.

    Lifestyle tips

    • Ensure adequate, regular, and consistent amounts of sleep each night. 7-8 hours at least!
    • Effective relaxation is essential – try techniques such as yoga or meditation or deep breathing everyday. I do this!
    • Maintaining a reasonable work and personal schedule is important. Set your boundaries and stick to them. Feel comfortable in saying ‘No’.
    • Increase physical activity – physical activity boosts energy levels, while a sedentary lifestyle is a known cause of fatigue.
    • Avoid alcohol and drug use.
    • Limit caffeine – too much caffeine, particularly in the evening, can cause insomnia. Limit caffeinated drinks to 2 or less per day, and avoid these types of drinks after lunch time.
    • Learning to do nothing is helpful. One of the drawbacks of modern life is the urge to drive ourselves to bigger and better heights. A hectic lifestyle is exhausting. Try to carve out a few more hours in your week to simply relax and hang out. If you can’t find a few more hours, it may be time to rethink your priorities and commitments.
    • Encourage having more fun! Laughter is one of the best energy boosters around.