Aestee

01/03/2021

The core of the JSHealth philosophy is about body love and learning to be truly kind to yourself. During that time of the month, make sure you are practising body love on your period and shower yourself with care and compassion. I’ve always believed intuitively that our bodies menstruating is a great sign to embrace rest.

Body changes on your period

Our bodies are physically going through a lot. During menstruation we are our ‘shedding’ a lining – which from a metaphysical perspective, can be a time for our minds and bodies to ‘shed’ too and release or cleanse. Typically many of us can feel more lethargic, tired, agitated, bloated, sleepy or moody. All of this is totally normal as a result of the hormonal changes – never judge yourself.

It is also so important to tune into your body at this time and give it all the love it needs. Focus on relieving the pressure to do it all and be a little more flexible and kind. Perhaps this means enjoying earlier nights, eating nourishing grounding food, saying no to social arrangements and choosing to exercise with love, not intensity. I love a gentle yoga class, anyone else feel me?!

Ways to practise body love on your period Stress Management

A big one for me is lifestyle adjustments to support stress management. Eg: Letting go of intensive exercise regimes and finding the right balance with gentle movement. Too much exercise can affect the nervous system, leading to hormone changes. Being kind/flexible and exercising in ways that you love for 30-45 mins/day is the JS way.

Utilising tools daily for stress reduction is also key, eg: SFZ (stress free zone), nature walks, sleep, caffeine moderation and breathing techniques. 10-20 deep belly breaths in the bath/shower is my go to!

Science-Backed Supplement Support

In terms of vitamins, I do love fish oil for the essential fatty acid hit + magnesium for the nervous system. A great comprehensive option is our Menstrual Kit which we have created as part of Menstrual March. This trio includes our selected formulas Hormone + PMS Support, Detox + Debloat, and Magnesium+ to support overall healthy reproductive hormones, symptoms of PMS, digestive health, and nervous system function. We are proud to be donating 10% of profits from every sale of the Menstrual Kit to Share The Dignity, whose work directly benefits those in crisis experiencing period poverty.

Nourishment

During this time I personally crave warm and nourishing foods. It is really a good time to tune into your body and appetite and eat foods you feel like. Enjoy a balance of eating wholefoods, and any of the foods you love and crave in moderation. This can also be a good time to explore healthy alternatives to your favourite indulgences eg: a healthy hot chocolate!

Find this recipe and so many more in our much-loved JSHealth App.

Positive Self-Talk

I have always believed loving your body is the foundation of a healthy life. A body positive affirmation can be especially powerful during your period. Try saying the following out loud to yourself in the mirror: “I am grateful to my body for all it does for me. I honour all its phases, cycles, ebbs and flows. I treat myself as I would a friend – with love, kindness and compassion.”

With love,

Jess xo

The post How to Practise Body Love on Your Period appeared first on JSHealth.

The core of the JSHealth philosophy is about body love and learning to be truly kind to yourself. During that time of the month, make sure you are practising body love on your period and shower yourself with care and compassion. I’ve always believed intuitively that our bodies menstruating is a gr...

22/02/2021

As a nutritionist, I’ve always believed in the powerful connection between the gut and our skin – what happens on the inside of our body, usually shows up on the outside.

This smoothie is a powerhouse for both the gut and skin! It’s full of digestion supporting probiotics, nourishing and repairing plant protein, gut-loving fibre, anti-inflammatory turmeric, glow-boosting marine collagen, plus antioxidant-rich berries and greens. A great easy breakfast or protein-rich snack!

Ingredients

Serves: 1

1 serving of JSHealth Protein + Probiotics

1 tbsp natural nut butter of choice (almond, peanut, cashew or hazelnut are delicious)

1/2 cup frozen blueberries

1/2 frozen banana

1 handful baby spinach

1 serving of JSHealth Vitality X Collagen

1 tbsp flax seeds or LSA mix

1/2 tsp ground cinnamon

1/2-1 cup almond or coconut milk (depending on preferred consistency)

1/2 cup ice blocks

1/2 cup filtered water

Method

Add all ingredients to a food processor or blender

Pour into a glass or bowl and top with coconut flakes or h**p seeds for crunch factor!

Notes

I use my Protein + Probiotics blends in this smoothie – free from nasties, with the added benefit of probiotics for digestive health support. You can try different flavours. I love the vanilla bean or chocolate brownie.

I also add the Vitality X Collagen for an extra dose of skin and gut loving nutrients such as Marine Collagen, Turmeric and Aloe Vera.

Feel free to substitute the blueberries for raspberries or mixed berries!

Enjoy! x Jess

The post Gut + Skin Glow Smoothie appeared first on JSHealth.

This smoothie is a powerhouse for both the gut and skin! It’s full of digestion supporting probiotics, nourishing protein, gut-loving fibre, glow-boosting marine collagen and more. A great breakfast of snack!

15/02/2021

Healing the gut after dieting is life changing. If you are struggling with an upset digestive system caused by the stress of restrictive dieting, you are not alone. Bloating, constipation, cramping and other gut issues can really impact your life. I understand, I’ve been there too!

I noticed my gut was much more irritable when I was a fad dieter. There were also inconsistencies with my bowel habits – probably due to the lack of fibre, protein and the additions of diet foods.

A reminder – you truly can enjoy food, sustainable workouts and make healthy living a pleasure. Say goodbye to restriction, and begin to heal yourself inside and out. I’ve shared my personal top tips for restoring digestive health after dieting below.

How Fad Dieting Harms Your Gut

Digestion can be compromised when on a diet. The fad dieting mentality often causes a cycle of restricting and binge eating that puts stress on the gut. Usually, being on a diet can elevate cortisol levels. In excess this can shut off the digestive system and make it harder to digest and absorb our food. A research study tested the hypothesis that dieting is not effective as it raises stress and cortisol production. It concluded that restricting calories raised total cortisol, and simply monitoring calories increased perceived stress. Stress is the enemy of a happy gut!

Also, fad diets often leave out important macro-nutrients such as fibre, which is key to supporting the growth of beneficial bacteria in the gut. Next add to the equation diet foods such as soda, artificial sweeteners and packaged foods that do not support good gut health and can increase non-beneficial bacteria. This is a recipe for digestive distress.

The Healing Path

The first step on the journey to healing the gut after dieting is to truly quit fad dieting for good! When I finally made the decision to prioritise being healthy over chasing a “perfect diet” or number on the scale, I relieved my poor body from so much of the stress that I had been putting it through. And you know what? Everything felt so much better. I was nourishing my body and allowing myself to enjoy life, with indulgences in moderation and gentle exercise.

I made sure I was incorporating ALL of the important macronutrients – protein, carbohydrates and fats. Did you know protein is SO important for the gut lining to stay strong (which means better absorption and digestion) and fibre helps good bacteria grow in the gut? My bloating gradually became less, and I began to have more regular bowel movements.

My Personal Tips to Rebuild the Gut Stress Reduction

Make sure you are practising stress management and relief techniques, such as gentle exercise, breathwork, meditation, spending time in nature, talking to loved ones, and journaling. Going to bed by 10pm and sleeping for 8 hours is a game changer too for stress relief. This is when the body repairs itself.

Removing Gut Irritating Foods

Get rid of diet foods, processed foods and artificial sweeteners once and for all! Instead enjoy real whole foods and healthy natural sweetener alternatives such as stevia or coconut sugar.

Probiotics

Adding a good probiotic supplement to support a healthy gut microbiome can work wonders. You can try our Probiotic+ which is shelf stable and contains probiotic strains scientifically proven to support digestive system function, healthy bowel function and regularity, and relieve constipation.

Enjoying a Balanced Diet

Consume a healthy JSHealth diet that incorporates all the food groups and helps to support and nourish the gut microbiome with diverse fibre and quality protein. You can find our signature recipes here.

Look at Wheat & Gluten

I do like to do a 4 week trial of reducing gluten/wheat, which seems to help so many people. While healing the gut after dieting this may be helpful. These foods can be re-introduce over time if tolerated.

Consider a Gut Support Supplement

Sometimes a little helping hand from a quality vitamin and herbal supplement formula can work wonders. My favourite gut healing option is our Skin + Digestion formula which contains ingredients such as Aloe Vera, Turmeric, Gentian, Zinc and Glutamine to support healthy digestive function. For relief from bloating, our Detox + Debloat is amazing – the Fennel Seed is a really powerful science-backed ingredient shown to reduce abdominal bloating.

Remember, healing takes time – so be kind, gentle and compassionate on your gut healing journey. It truly is so worth it and I’m backing you all the way.

Love Jess x



References:

Tomiyama, AJ, et al. Low calorie dieting increases cortisol, Physchosom Med. 2010; 72 (4): 357-364.

The post Jess’ Tips for Healing the Gut After Dieting appeared first on JSHealth.

Struggling gut issues caused by restrictive dieting? I’ve shared my personal top tips for restoring digestive health after dieting below.

08/02/2021

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