JSHealth’s Top Five Tips for Staying Healthy as a Student

Lifestyle, Nutrition Advice
green omelete blog

Living on a student budget, balancing time commitments between work and study as well as exercising and eating healthy may seem impossible at first. This week on the blog I want to share with you some tips as well as quick, simple and cost effective recipes to make sure you never reach for those instant noodles again.


JSHealth’s Top Five Tips for Staying Healthy as a Student:

1. Opt for a range of spices such as turmeric, cayenne pepper, over bottled sauces; which are more expensive, laden with preservatives and other nasties and also won’t last you as long. A little goes a long way with these! You can find my healthy condiment alternatives here to.

2. Plan your meals! Spend an hour or two on a Sunday evening preparing your meals for Monday – Wednesday and pencil in an hour on Wednesday to prepare yourself for the later half of the week. Failing to prepare is preparing to fail! You would be surprised how much calmer you’ll be if you’re organised.

3. Eat in! How often are you shocked to see cafés charging $16 for two poached eggs, toast and some veggies? Organise to get together with your gals, cook together at home and enjoy a yummy brunch together for less. If dinner is your go-to go-out, plan a taco fiesta or each bring an ingredient to add to a big healthy salad.

4. Buy your berries frozen (they’re cheaper and will last you longer) and make healthy smoothies for brekky like my Berry Blitz Smoothie

5. Eat smart. Rather than grazing on carb-heavy meals and snacks all day, setting you on a blood sugar roller coaster and wreaking havoc on your hormones and metabolism, remember to incorporate protein and healthy fats into your snacks and meals. They’ll provide your body with key nutrients and keep you fuller for longer: meaning you won’t have to reach for your wallet to keep buying snacks or take time to prepare extra meals. Here are 20 healthy snack suggestions that you can easily incorporate too.


Quick and Easy Recipes:


BREAKFAST: Coconut quinoa porridge

  1. Place 1/2 cup quinoa flakes in a saucepan and just cover with boiling water
  2. Heat until flakes become light and fluffy, removing from heat.
  3. Top with 1/4 cup of desiccated coconut, 1/4 frozen raspberries and a few chopped nuts of your choice


BREAKFAST: These yummy chocolate Overnight Oats


LUNCH: Stuffed Sweet Potato


LUNCH: Healthy Fried Rice

  1. Heat 1 tsp coco oil in a large saucepan over medium-low heat. Add 1/2 chopped onion, stirring until soft and translucent (4-5 minutes). Add 2 minced garlic cloves and sauté for a further 2-3 minutes. Add a handful of kale and stir until wilted.
  2. Add 1 cup cooked brown rice and cook for another two minutes, stirring.
  3. At this stage, you may choose to add 1-2 organic eggs. If so, crack two eggs into a separate bowl and whisk slightly. Then add to hot saucepan with rice, stirring the egg through the mixture until completely cooked.
  4. Add 2 tbsp tamari and cook for another minute. Divide into two bowls, top with sesame seeds, spring onion and chilli flakes and serve.


DINNER: Fresh Veggies & Turmeric Omelette

  1. Simply chop whatever veggies you have in the fridge and add to your plate (baby spinach, tomato, capsicum, cucumber)
  2. Whisk 2 eggs or 3 egg whites in a bowl and cook on low heat until light, fluffy and just cooked (the heat will continue to cook the eggs on your plate).
  3. Drizzle with 1 tbsp olive oil, 2 tsp turmeric, salt and pepper to taste


DINNER: Chicken San Choy Bow


DINNER: Lentil Ragu with Zucchini Noodles


At the end of the day it’s not always practical for everyone to buy 100% organic all of the time, especially for those of you studying full time. Take little steps and remember that even choosing fruits and vegetables over packaged or takeaway foods is an investment in your health- for now, and for the future.




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.