Top 5 Gap Year Tips

Lifestyle, Nutrition Advice
Processed with VSCOcam with f2 preset

Let the gap years begin!

Along with wholesome food, yoga and of course my JSHealth Community, travelling is one of my greatest loves. So as many of you set off around the world on your gap years or are planning your spring break and adventures for later in the year, I’m here to let you know that you don’t have to leave your healthy mindset at home on those longer journeys.

I want to share with you some of my tips so you never feel like you’re missing out on experiencing different cultures.

JSHealth’s Top 5 Gap Year and Travel Tips

  1. Get creative with how you move your body!There are so many walking tours available online now that you can easily download one and spend the day meandering through the streets of an unknown city. Most are at least free or far cheaper than an organised bus tour.
  2. Eat regularly and wisely Your body needs to be nourished every 2-3 hours (carrying snacks is a great idea) with a small amount of carbohydrates along with good quality fat and protein. Remember to chew your food, don’t inhale it!
  3. Spend 30 minutes a day alone.Write down your health goals and 10 things you are proud of from that week. Not only will it help you focus, it will be wonderful to reflect back on!
  4. Purchase a multi-vitamin
  5. Drink 2-3 liters of water a day
  6. Remember that moderation is key!Give yourself permission to enjoy a new delicacy or specialty in each country you visit. Permission to savour the homemade gelato on the pebble beaches of the Cinque Terre in Italy. Permission to indulge in a yummy Parisian croissant that simply melts away in your mouth.But remember that your body is worth SO more than eating junk food 24/7 just because you say ‘it’s my gap year!’. Health comes first, always.
  7. Find a local yoga studio
    Visit a yoga place in each country – the best way to centre your mind and body amongst all the chaos of travel
  8. Inspire your friends with healthy choicesAt first they may judge you for being health conscious on a holiday but these days health is   COOL! So inspire them with your healthy choices and find healthy treats along the way – visit local health cafes! If you’re craving a treat – enjoy some raw vegan came – most places have these nowadays
  9. Pack strategic seasonings to garnish your food e.g. Turmeric, cinnamon, stevia, nutritional yeast

When travelling between destinations find my airport travel tips here

Choosing healthy meals:

Not sure how to find healthy carbohydrates, fats and proteins when you’re eating around the world? Here are some ideas:

Healthy fats

  • Olive oil
  • Avocado
  • Nuts such as almonds, cashews, (great to keep as snacks throughout the day! Make sure they’re unsalted and not roasted)


  • Chicken breast
  • Ricotta, goats cheese
  • Grilled fish


  • Quinoa
  • Brown Rice
  • Brown rice
  • Sourdough, Rye or Gluten Free Bread

Favourite holiday health spots from the JSHealth Team:

  • Café Figga in Split (Croatia) for amazing poached eggs for breakfast
  • Chez Marianne – 2 Rue des Hospitalieres 75004 Paris – for a yummy spread of Turkish Tapas to share with your friends
  • Woki Organic Market – Carrer Astúries, 22, 08012 Barcelona, Spain – incredible range of wholesome, organic food
  • Bakers & Roasters – Eerste Jacob van Campenstraat 54, 1072 BH Amsterdam – for amazing brunch, fresh pressed juices, and a beautiful Bircher museli
  • De Bolhoed – Prinsengracht 62, 1015 DX Amsterdam – for international-themed vegetarian dishes in a quirky canalside café
  • Books & Brunch – Garenmarkt 30, 8000 Brugge, Belgium – for delicious vegan, vegetarian, gluten-free and anything else you can think of breakfast and lunch options
  • Ard Bia at Nimmos – Spanish Arch, Long Walk, Galway – a local, seasonal Irish twist on a variety of global dishes and brilliantly creative desserts
  • Lula Café – 2537 N. Kedzie Blvd., Chicago – the best local, seasonal, organic, creative, etc. brunch in town!
  • Sage – 3730 Las Vegas Blvd. South, Las Vegas – modern organic with a chic twist
  • Aluette’s Café – Charleston, South Carolina – Oprah’s top pick for holistic soul food – local, organic, and truly made with love by Aluette herself
  • Pure Food and Wine – 54 Irving Place, New York – worth the splurge for truly the best vegan meal in NYC
  • Café Gratitude – 512 Rose Avenue, Venice, California – a vegan experience you will never forget!
  • Gracias Madre – 8905 Melrose Avenue, West Hollywood, California – plant-based Mexican food? Healthy AND phenomenal.

#JSHealthyTravelSpots on instagram with your favourite places to eat around the world for your chance to be a part of something exciting…




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.