How I Maintain My Healthy Life While On Vacation

Healthy Travel, Travel Tips

(This included indulgence, less exercise and wine)


I recently got back from a seriously amazing (and much needed) vacation to The Conrad Maldives post book 2 tour.


It was pure magic.


And an incredibly HEALTHY vacation too.


While I was over there, I felt truly amazing. So well and energised.


Which got me thinking about how amazing it is to be able to continue living the healthy life, no matter where you are in the world – even on vacation.


When you are out of your normal health routine at home you think you simply cannot continue to live healthy life….


See most of us see vacation time as a moment to throw in the towel and let go of all our positive healthy living habits.


This is far from how it should or needs to be.


There is no better feeling than actually being on vacation and feeling AMAZING!


In fact, I use vacation time to truly nourish my mind, body, spirit.


At this point, you may be thinking that this means I eat 100% clean on my vacation, exercised all day and deprived myself of all the divine holiday indulgences.


Far from the truth.


I didn’t exercise, except for a light yoga practice everyday day on the most amazing over water villa each morning.


I drank 1-2 glasses of wine each night. Because this is good for my soul – in moderation.


I had dessert most nights – minus all guilt thoughts (thanks to the JSHealth Program I followed, and created).


Most importantly, I let myself truly REST. (As I always say – a rested body is a healthy body)


However, I also chose to eat well most of the time – always making the healthiest choice at each meal – thanks to the amazing healthy options at all the restaurants at The Conrad.


It is truly amazing to be able to travel to hotels who believe in the need to cater to the health conscious!


They even have a healthy restaurant called, Mandhoo which caters to the health-conscious people like us. How amazing!


Because that is what the healthy life is all about – Making healthy choices 80-90% of the time but then allowing 10-20% if healthy indulgence or imperfect eating – minus negative/guilty thoughts.


Many of my clients in clinic used to tell me they would always somehow lose weight when they went on vacation, despite less exercise and perhaps eating more indulgently (I am generalising here, I know!)


After clinical observation and years of study – I believe this is because of a rested nervous system –  which has become almost impossible to attain in this highly stressful world. High cortisol levels (stress levels) are stopping us from achieving a healthy mind and body. Cortisol makes it very hard to balance our weight.


Vacation time is when we can finally get those cortisol levels down – helping us sleep well, feel energised, eat less (even of the naughtier foods), and perhaps feel extra comfy in our clothes.


And that tan is oh so great a self-esteem boost!



So here is my vacation health protocol (you welcome to use):


  • Drink water all day long.
  • I start my day with a light yoga session, mediation, brisk walk or Pilates – vacation is for more relaxed versions of movement.
  • I start my day with an ocean swim and alternate nostril breathing exercise – I teach how you to do this in my online program if you interested.
  • I also always start my day with my body love scan (also in the program) and a daily gratitude/manifestation practice to start the day on an amazing positive note.
  • Buffet Breakfast was always a protein rich – a 2 egg omelette with sautéed veggies, avocado and sometimes a slice of rye toast or alternatively I had Greek yoghurt with muesli, berries and banana. And of course, my one coffee/day! Buffets can be challenging. My suggestion is to take a moment to tune into what you feel like eating and ensure you still down with that plate of food, knowing you can always have a little more later. Most of the time that choice you made will be filling and satiating. You don’t need to feel like you have to try everything because you have a few days to trial the other breakfast items. Make sure you always going for the protein rich breakfast option that I speak about in my 8-week program.
  • Lunch time was either grilled fish and veggies, a curry with veggies, protein and some rice or a big salad with a protein and good fats. Sometime my hubby and I share a scoop of gelato or sorbet after lunch. Yum!
  • I walk as much as I can around the resort/area that I am staying at.
  • I always have my JSHealth 4-5pm snack when I come off the beach/pool to help me hang in there until dinner time (helping me to control my dinner portions too!) – which is a healthy bar, or a handful of almonds, or veggie stick with dip or some Greek yoghurt I put in the mini fridge.
  • I try to have a 20-minute afternoon nap on vacation to rest my nervous system. I listen to healthy podcasts that inspire me and read one inspiring book – so relaxing!
  • Dinner is usually fresh fish/seafood with sautéed veggies and salad – this is if I am at a seaside location. Otherwise any grilled protein with lots of veggies. I usually start my meal with a fresh salad and always fill up on the veggie sides.
  • I love to enjoy 1-2 glasses of wine on holiday – very moderate amounts but enough to just make me feel a little relaxed – I drink red wine or I love rosé on holiday.
  • My hubby and I would share an indulgent dessert every couple of nights – remember no deprivation and NO guilty thoughts. This is key.
  • We love going for a brisk walk after dinner time to chat and digest.
  • Normally we are that couple who loves going to listen to the live music that most hotels offer these days. Fun to dance and let go the stress!
  • We then enjoy 8 hours of sleep.


For more healthy travel tips, check out the JSHealth Travel Plan!




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.