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:

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 

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.

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.

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!

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

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.

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

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.

Since good nutrition and proper self care have become a regular committed practice for me, I’m often asked about my tips for healthy hair and clear skin. I’m happy to tell you that it’s easier than you think, and it certainly doesn’t involve any expensive products or outlandish procedures. Our bodies respond beautifully to proper care! Here, my top secrets revealed.

Want thick, lustrous hair?

Eat real food. So many things we eat contain just what we need for beautiful hair! For hair growth, silica is key – include lots of green leafy vegetables, cucumber, zucchini, mango, and beans. Zinc is equally important and can be found in things like eggs, pecans, Brazil nuts. Oily fish is another must for shiny hair!

Consider supplements. If you eat your greens (and drink your green juices), lean proteins, nuts and seeds, you are sure to get those vital minerals, but you can also invest in a quality multivitamin supplement. Consider vitamin C with zinc, silica, fish oil and 1-2 B complex supplements per day to rejuvenate hair follicles. Try Hair + Energy.

Want glowing skin?

A clean diet is key. This means unprocessed foods with lots and lots of greens, lean protein, and healthy fat from things like nuts, seeds, and oily fish. This is where we obtain most of the vitamins and minerals that are so vital for skin repair – and that coveted glow!

Stay hydrated. That means at least 8 glasses of water a day. Keep a full bottle with you as you go about your day as a reminder. Hydrated skin is happy skin! If you want to spice up your water, add some chopped lemon or fruit to encourage you to drink! 

Decrease stress. I firmly believe it is the number one thing that sabotages our health and beauty. If you feel it on the inside, it shows on the outside. Be sure to fit in at least 10-20 minutes of downtime daily – yoga, a brisk walk, belly breathing, reading, or some pampering. Try AM + PM.

Want bright, shining eyes?

Detox your body. Toxic build up in the environment and the things we eat can cause dull, cloudy eyes. Remove processed and packaged foods from your diet, prioritise your veggies and incorporate daily detoxing rituals (dry-brushing, drinking lots of water and cleansing teas, and replace unnatural cosmetic and household cleaning products with natural ones). Try Detox + Debloat.

Plenty of rest. 8 hours of sleep is non-negotiable for me. I power off as soon as I can in the evenings to ensure I get the proper rest my body needs to repair. Try AM + PM.

Want clear, blemish-free skin?

Drink warm lemon water. I enjoy this hydration boost every morning to prepare my body for digestion and detoxification.

Take care of your gut. Dark circles could be a sign of toxic overload from the liver. This causes digestive issues, among other things. Ensure you eat clean and minimize liver loaders such as caffeine, sugar, alcohol and dairy. I recommend my clients try a dairy and gluten free diet, take a daily probiotic and thoroughly chew their food. Try Skin + Digestion.

And my top tip for stunning beauty?

Rest, rest, rest. I cannot emphasize enough how important proper rest is for our overall wellbeing. A stressed, exhausted body cannot possibly function the way it is meant to. Rest is not a luxury – it is a necessity. Identify time each and every day that allows you to relax and do something truly enjoyable – whether it’s a walk, meditation, reading a good book, treating yourself to a manicure, or simply unplugging and getting solid sleep, your body will thank you by looking AND feeling beautiful.