My friend and incredible Holistic Nutritionist, Jass is stopping in on the blog today to discuss wellness for the New Year. More specifically, she’s giving you tips on simple changes you can make that will truly improve your health and make you feel better, from the inside out!

Jass is full of amazing knowledge that I use on the daily. If you want to begin implementing a healthier routine but feel overwhelmed on where to start…keep reading!

Hi everyone, Jass here!!

The New Year has arrived, which can make some of us feel pretty anxious about our goals. I know for myself, I usually set health related intentions for the New Year after all of the wonderful indulgences during the holiday season. Because switching up your routines can get pretty intimidating, I wanted to share some simple tips that you can do to feel better, inside and out, that don’t require a lot of commitment or fear. 


Hydrate! I always get asked how the easiest way to lose the bloat is, and I can honestly say that water has done wonders for myself and my clients.

The best way to flush toxins out and reduce water weight is by drinking water, consistently. I recommend aiming for at least one and a half litres of pure water a day. If you have a hard time drinking water, try adding in some fruit! It helps to give your water a refreshing flavour, plus you get some extra nutrients from the fruit. 

Hemp Hearts

Add hemp hearts into your meals! I love these little guys because they hold an incredible amount of nutrients in such a tiny, almost tasteless seed.

Hemp hearts are great sources of healthy fats and fibre. They also contain a high amount of protein, with 3 grams per tablespoon. Just remember: These three components are the most important nutrients for a balanced meal!

I toss some hemp hearts on all of my meals and snacks, some being smoothies, yogurt bowls, healthy baked goods, etc. They are a great little seed to hide into everything and anything. Make sure to keep these in the fridge so you keep the seeds from going rancid!

Lemon Water

Start the morning with a warm lemon water! Warm lemon water is one of the best things you can do for yourself in the morning. Lemons are extremely liver detoxifying and help to improve digestion, skin, immunity and overall energy. Warm water is most important because it mimics the temperature in the digestive system. Refrain from drinking cold water, as it comes to a huge shock to the body. This will cause your digestion to restrict. I love sipping on warm lemon water as soon as I wake up while I get ready for the day. 

Smoothie Once a Day

Have a smoothie for one of your meals of the day. Not only is this one of the easiest ways to increase nutrient capacity, it gives your digestive system a break! Giving our digestive system a break is so important because our bodies need a chance to rejuvenate in between food.

If you’re going to choose to have a smoothie, just make sure it has a good source of fat, fibre and protein! My all time favorite smoothie consists of: Spinach, almond butter, blueberries, chocolate protein powder and almond milk. If you don’t feel full after you drink your smoothie, you may not have enough protein, fibre and healthy fats in there. Your smoothie should satiate you.

Take An Hour to PREP!

Buy and cut up a ton of vegetables and fruits so they are ready to go. This sounds super easy, but it makes a world of a difference! I can say for sure that every time I do this, I end up choosing the healthy options because they are ready to go.

Try purchasing hummus to snack on with your veggies, too. The protein and fibre in the hummus will help you feel fuller longer, because you should be trying to incorporate healthy proteins and fats WITH your veggies for full satiating power.

I hope these little tips become a routine for you this 2019! If you think that this might be too big of a step, focus on one. Once you are feeling confident, add in another goal. Keep track of you goals and your progress! I promise you will be so happy you started!

Love, Jass xo

To find Jass, please visit her website or on Instagram here.

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