21 Amazing Health Tips for Corporate Workers

Health & Lifestyle, Lifestyle

I’m seeing more and more corporate workers wanting to make healthy changes in their lives but struggling to find the time. Trust me when I say – it’s possible to live a healthy life whilst working full time! Here I’ve compiled my top tips to help – these are perfect for corporate workers, busy mums, uni students and any one who struggles to find spare time. I hope these help!


Here are my top tips:


  1. Commit to 2 hours of healthy prep on the weekend: stock your fridge and pantry with healthy food. My online program and book contain my shopping list you can use. This really sets you up for a healthy week. You come home and you have the food ready to go to make dinner – as quick and easy as can be! I also like to have my vegetables cut up and ready to go as pre-prepared snacks. You can download the JSHealth Shopping List here
  2. Breakfast is non-negotiable: Skipping breakfast can slow down your metabolism and can lead to blood sugar level imbalance, making it difficult for you to stay focused at work! Having a high protein breakfast helps keep your blood sugar levels balanced all day. Make my Protein Power Smoothie (it literally takes 5 minutes) or try preparing breakfast the night before (Bircher Muesli is a great option) if you don’t have time in the morning!
  3. A healthy nighttime routine is essential: You need to have a delicious nighttime routine to look forward to – this makes you excited to go to bed and wind down. Make sure you switch off from technology at least two hours before you go to bed – this allows your mind and body to relax before sleep.
  4. Prepare snacks: Veggie sticks with hummus or tahini, my sugar-free protein balls or brown rice crackers with avocado are great satiating options.
  5. Leftovers: are lifesavers!
  6. Focus on freezable foods: Healthy bolognaise, curries, mashes, soups and sweet treats are amazing to cook in batches and store in the freezer when you need a healthy food fix quick!
  7. Commit to the JSHealth Stress-Free Zone: Every day for 10-20 minutes. Schedule it in like a meeting.
  8. Do not restrict and deprive yourself: Give up on dieting – it’s causing you to overeat and hold on to weight. Indulge with moderation and control – practice this.
  9. Be kinder to yourself: The all or nothing approach does not work. You need to relax with yourself. If you don’t eat perfectly – forgive yourself and commit to eating well at the next meal. Don’t throw the towel in and say “I blew it” – the body listens to what you do most of the time, not sometimes.
  10. More rest: Schedule it in. Use your weekends to rest. Say no to social arrangements when you need to. Your friends will understand.
  11. Make sure you are eating enough at lunch: especially protein and good fats as they are our most satiating macro nutrients – they keep blood sugar levels very stable.
  12. Coffees: We need to talk about coffee. Limit coffee to 1x a day, before 10am if possible. Replace with herbal teas or dandelion tea (can be found in health food shops).
  13. Diet drinks: Need to go! They cause you to crave more sugar and create toxic load within the body! Swap to sparkling water with lemon.
  14. Alcohol: Avoid during the week and enjoy moderately on the weekends.
  15. Magical Magnesium powder: Assists with stress, constipation, sugar cravings and energy – take it.
  16. Apple cider vinegar in your water bottle reduces sugar cravings.
  17. Ensure you have a 4-5pm snack: to keep your energy levels and blood sugar levels balanced between meals.
  18. Reduce stress: Cortisol (the stress hormone) may be causing you to have disrupted sleep and waking up between 2-4am – it also may be why you’re finding it hard to shift the weight. Reduce your stress to reduce your cortisol.
  19. Avoid over-exercising: It just places your body under more stress. Healthy living is not about doing everything perfectly, or exercising intensely every day – it’s about balance and moderation. Enjoy 2 rest or yoga days a week.
  20. Inspire your colleagues! With healthy food and recipes from my second book, Living the Healthy Life
  21. Start the JSHealth Program – my 8-week online, interactive Program to help you ditch diets, find a balanced weight and live the healthy life. Find out more here!





Swisse Skincare




Gaia Retreat & Spa


The Healthy Life


JSHealth Vegan Meal Plan


JSHealth Travel Plan




14 Day Slim Down Plan - 2 weeks to a leaner you!


The JSHealth Shopping List - Stock up on these foods for a healthier household


Nutrition 101 - A step by step nutrition guide to optimal health


Emotional Eating Guide - Learn how to rebuild your relationship with food and your body


The Clean Life - An Expert Guide To Health From The Inside Out


Restart Plan - Cleanse your system in 2 - 4 weeks & reveal a slimmer, healthier you


JSHealth Partners


Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.