Cap caffeine, try magnesium and switch off technology two hours before bedtime: Nutritionist shares 12 tips to help busy women live a healthier lifestyle
- Finding time to lead a healthy lifestyle can be challenging
- But there are simple ways to balance your life so you can live healthier
- Nutritionist Jessica Sepel shared her tips to help busy women prioritise health
Finding time to lead a healthy lifestyle can be challenging.
But there are simple ways to balance your life so you can eat better, live healthier and be the best version of yourself.
Here, Australian nutritionist Jessica Sepel shared her 12 essential tips to help busy women prioritise healthy eating and self-care.
‘I completely understand this dilemma and have immense compassion for women who are living hectic lives. The truth is that finding time to take care of your health can be challenging, but it’s incredibly rewarding,’ she wrote on her blog.
Australian nutritionist Jessica Sepel (pictured) shared her 12 essential tips to help busy women prioritise healthy eating and self-care
Jessica Sepel’s 12 essential health tips
1. Prepare your meals once a week
2. Don’t skip breakfast
3. Eat protein and good fats
4. Cap your caffeine intake
5. Always cook enough for leftovers
6. Reduce stress levels
7. Avoid fad diets
8. Start a healthy nighttime routine
9. Prioritise rest
10. Watch what you drink
11. Try magnesium
12. Have healthy snacks on hand
Prepare your meals once a week
Jessica said she usually spends between one to two hours every Sunday preparing a week’s worth of healthy meals.
After completing her grocery shop, she spends the day cooking up her food, healthy snacks and on-the-go breakfast.
Don’t skip breakfast
Breakfast is the most important meal of the day.
‘Regularly skipping breakfast can slow down your metabolism and throw your blood sugar levels out of balance, which makes it hard to stay focused throughout the day,’ Jessica said.
She suggested eating a protein and fibre-rich breakfast, including boiled eggs and avocado on toast, a protein smoothie, porridge, chia pots and Greek yoghurt with berries.
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Eat protein and good fats
Jessica explained eating the right macronutrients – carbs, protein and fat – will prevent any afternoon cravings.
‘These satiating macronutrients will keep your blood sugars stable,’ she said.
Cap your caffeine intake
She suggested drinking just one cup of coffee a day before 10am.
‘Consuming too much caffeine can cause a rise in cortisol and adrenaline, which can cause all kinds of hormonal issues, in addition to weight gain around the midsection,’ Jessica said.
But if you’re craving caffeine in the afternoon, she suggested drinking dandelion tea with almond milk as an alternative.
Jessica said there are simple ways to balance your life so you can eat better, live healthier and be the best version of yourself
Always cook enough for leftovers
Jessica said she always cooks a large portion of meals so she has leftovers for lunch the following day.
Her food options include bolognese, curry, soup and healthy sweet treats.
‘They’re perfect when you’re strapped for time and need a quick fix,’ she explained.
Reduce stress levels
‘When your body is producing too much cortisol – the stress hormone – it can disrupt your sleep and make it hard to shift weight,’ Jessica said.
For 10 to 20 minutes every day, she suggested committing to a stress-free zone such as switching off your phone, follow a breathing practice, reading a book or going for a walk.
‘Taking some time for yourself is so good for the soul. If you’re strapped for time, why not try closing your eyes and focusing on your breathing while you’re on public transport,’ she said.
Jessica said she usually spends between one to two hours every Sunday preparing a week’s worth of healthy meals
Avoid fad diets
She explained that following a diet can do the opposite to what you’re trying to fulfil.
‘Simply put, dieting may be causing you to overeat and hold onto excess weight. Eat nourishing wholefoods and indulge with moderation and control,’ she said.
Start a healthy nighttime routine
Before heading to bed, Jessica advised unwinding so you could ‘slow down your nervous system’.
‘Switch off technology at least two hours before you go to bed, dim the lights and have a bath or read a book,’ she said.
Jessica said it was important to get eight hours of sleep if you’re lacking energy.
‘Ensure you’re getting to bed early (between 9.30 and 10.30pm). Also, don’t be afraid to say “no” to social arrangements when you need to relax and recharge,’ she said.
Jessica urged women to have healthy snacks on hand so you’re less likely to crave vending machine snacks or nearby cafe treats
Watch what you drink
‘Avoid or limit your intake of soft drinks (especially diet drinks) as they can cause sugar cravings and contain chemicals, flavour enhancers and additives, which create a toxic load in the body,’ she said.
Jessica advised enjoying a glass or two of wine with dinner on weekends only.
If you prefer spirits, she suggested having gin or vodka with soda.
Jessica said magnesium works wonders for reducing stress, constipation, sugar cravings and energy.
Have healthy snacks on hand
Jessica urged women to have healthy snacks on hand so you’re less likely to crave vending machine snacks or nearby cafe treats.
She suggested eating a handful of raw nuts, Greek yoghurt with cinnamon, protein balls, carrot sticks with hummus, flax seed crackers with cheese or a protein smoothie.
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