Nourish Wellness Hub
How to Quit Sugar in Coffee: A Step-by-Step Guide
Do you feel like your morning coffee is secretly sabotaging your energy? That seemingly innocent spoonful of sugar might be the culprit behind those mid-afternoon slumps and constant cravings. Imagine breaking free from the rollercoaster of energy highs and lows, all by making a small but powerful change to your daily routine. Learning how to quit sugar in coffee is your first step to a more balanced, energised you. In this guide, we’ll show you why it’s worth the effort, provide a simple plan to detox from sugar and caffeine, and introduce you to a natural way to keep your coffee sweet without compromising your health. How Much Sugar Are You Adding? It’s easy to overlook the sugar hiding in your daily cup (or cups!) of coffee. Let’s do the math: A single teaspoon of sugar contains about 4 grams of sugar. Two teaspoons of sugar per coffee, and the average two cups of coffee a day, equals 16 grams of sugar daily from coffee alone. Now compare that to the recommended daily sugar intake: The World Health Organisation (WHO) suggests keeping added sugar below 25 grams per day for most adults [1] Your coffee habit might be eating up more than half your daily sugar allowance without you even realising it. This sugar can contribute to rises and dips in energy, leaving you feeling drained and fatigued. The Benefits of a Sugar Detox Quitting sugar in coffee is more than just a health trend; it’s a way to: Avoid energy crashes and enjoy steady energy throughout the day. Support better focus and productivity. Kickstart a sugar detox to reduce overall sugar consumption. Tips for Transitioning Away from Sugar Start Slow: Gradually reduce the amount of sugar in your coffee to let your taste buds adapt. Embrace Natural Sweetness: Swap sugar with Natvia 100% Natural Sweetener, a plant-based alternative that provides the same sweet taste without the sugar crash. Experiment with Flavours: Add natural spices like cinnamon or vanilla extract for a hint of sweetness. Switch to Unsweetened Milk Alternatives: Almond, oat, or coconut milk can add a creamy, naturally sweet flavour. Why Choose Natvia? Natvia 100% Natural Sweetener is the perfect companion on your sugar detox journey. Made from stevia and erythritol, it’s: 100% natural and calorie-free. Has a similar taste profile to Sugar. A great way to enjoy your coffee sweetly without adding sugar. Free from artificial additives and perfect for anyone looking to quit sugar without sacrificing taste. A Simple Plan for Sustained Energy Morning Routine: Replace your sugar-laden coffee with a cup sweetened with Natvia. Stay Hydrated: Drink plenty of water to reduce caffeine withdrawal symptoms and promote natural energy boosts. Mindful Snacking: Pair your coffee with protein-rich snacks to stabilise blood sugar levels. Limit Caffeine: Gradually reduce caffeine intake if you’re experiencing dependence. Opt for green tea or herbal tea as alternatives. Your Path to Sweet Freedom Quitting sugar in coffee is a simple but transformative step toward better health. By swapping sugar for Natvia and following these practical tips, you can enjoy a naturally sweet cup of coffee while breaking free from the highs and lows of sugar and caffeine. Ready to make the switch? Your body (and taste buds) will thank you!
Learn more
Interview with Jelena – Baking with Natural Sweeteners: Tips & Tricks
Baking with natural sweeteners like Natvia is a delicious way to indulge in sweet treats—without the added sugars or extra calories. But if you’ve ever tried replacing regular sugar with a natural alternative like Natvia, you’ll know the process can be a little different. That’s where our brand ambassador, Jelena Fairweather, steps in! With over five years of experience baking with Natvia, Jelena has perfected the art of creating healthier bakes that don’t compromise on flavour, texture, or appearance. From family-favourite cookies to light, zesty loaves, Jelena knows exactly how to make Natvia shine in every recipe. In this exclusive interview, she shares her top tips and practical advice for baking with natural sweeteners—covering everything from getting the right sweetness, texture, and moisture to achieving that perfect rise. Whether you're a seasoned baker or just getting started with sugar alternatives, Jelena’s insights will inspire confidence in your healthier baking journey. 1. How long have you been baking with natural sweeteners like Natvia, and how has it supported your health and wellness? Jelena: I’ve been using Natvia for five years now, and it’s become a key part of my wellness routine. I love that it allows me to enjoy sweet treats without the guilt. It satisfies those sugar cravings we all get—without compromising my health goals. 2. Which types of recipes do you find work best with Natvia or Natvia Synbiotic Sweetener? Are there any that require special attention? Jelena: I love both products! I started my journey with Natvia 100% Natural Sweetener and have successfully adapted many of my favourite recipes with it. A couple of years ago, I was introduced to Natvia Synbiotic Sweetener, which is fantastic too—it’s packed with synbiotics and great for gut health. As for which recipes work best, I honestly find both sweeteners perform equally well across the board—whether I’m making breakfast treats, cookies, loaves, or no-bake desserts. 3. How do Natvia measurements compare to regular sugar? Do you use more or less? Jelena: A general rule I follow is: 1 cup of sugar equals ¾ cup of Natvia. So, you’ll usually use slightly less Natvia than sugar. I always taste the batter before baking—if it needs more sweetness, I adjust as needed. There’s nothing worse than a dessert that isn’t sweet enough! 4. What advice would you give to someone new to baking with natural sweeteners like Natvia? Jelena: Don’t be afraid to experiment! Always taste the batter before baking and, if possible, bake a small test batch—especially for cookies or muffins. Also, keep an eye on baking times—recipes with Natvia often bake faster, so it’s important to check frequently to avoid overbaking. 5. We love your Sea Salt Double Chocolate Chip Cookies! What’s your secret to getting the perfect cookie with Natvia? Jelena: Thank you! My family requests these all the time—they’re a hit! One thing I’ve noticed is that Natvia sweetener tends to absorb more liquid, so I don’t preheat the oven until my batter is ready. This gives me a few extra minutes to assess the consistency and add a splash of milk or a spoonful of yogurt if needed. To achieve that perfect flaky, crispy finish, I sift baking soda and flour together—this adds extra air to the mix and helps the texture. 6. When baking cakes or loaves, how do you ensure the right rise, moisture, and texture with Natvia? Jelena: It can be tricky at times, but here’s what works for me: Use self-raising flour, and add a little extra baking powder for a better rise. Sift all dry ingredients to incorporate air and improve texture. For moisture, I choose oils based on the bake: Vegetable oil for soft, spongy cakes—it doesn’t harden in the fridge like butter or coconut oil. Butter or coconut oil for cookies—this gives a soft yet chewy texture. 7. Do you adjust baking temperature when using Natvia to avoid burning or undercooking? Jelena: Yes—lower temperature is key. I usually bake at 160°C. It prevents the outside from burning while ensuring the inside cooks through evenly. This lower temp helps avoid caramelising or browning too quickly. 8. Do you ever need to change Natvia’s texture for recipes that call for icing sugar or caster sugar? Jelena: No, I find Natvia’s fine texture works well as-is. I don’t make any adjustments for different sugar types in my recipes. 9. What challenges have you faced when baking with Natvia, and how did you overcome them? Jelena: One challenge was achieving the right rise—extra baking powder helps with that. Another was choosing the right fat—knowing whether to use oil, butter, or coconut oil depending on the recipe makes a big difference. For visual appeal, I sometimes use eggs with orange yolks. They give bakes like shortbread or sponge cakes a richer colour, which can be helpful since bakes made with sweeteners can sometimes look a bit pale. 10. What’s your secret to ensuring bakes still taste amazing when using a natural sweetener like Natvia? Jelena: Bake with love—and bake when you’re in the mood! Understand that natural sweeteners offer amazing health benefits. Your treats might not taste exactly like those made with sugar, but they’ll still be delicious in their own right. Aim to get them as close as possible, and enjoy the process. 11. Can you share a favourite Natvia recipe that everyone should try? Jelena: That’s a tough one! My Orange Frangipani Loaf Cake is a family favourite—especially with my husband, who loves anything with almonds.👉 Orange Frangipani Loaf Cake We also love these soft and tangy Lemon Olive Oil Madeleines!👉 Lemon Madeleines 12. Any final tips for those looking to bake healthier treats with Natvia? Jelena’s Top Tips: Always taste test your batter. Don’t hesitate to add a little more sweetener if needed. Let your batter sit for 5 minutes before baking to check moisture levels. If the mix feels dry, add a splash of milk or a spoon of yogurt. Bake at lower temperatures (160°C) and check frequently. Choose the right fat (butter, coconut oil, or vegetable oil) for the bake you’re making. And most importantly—don’t be afraid to experiment. Even the best bakers have off days!
Learn more
7-Day Sugar Detox Meal Plan: A Simple Start to a Balanced Lifestyle
This 7-day meal plan is designed to provide simple, nourishing meal ideas that centre around whole foods, helping reduce added sugar without feeling overwhelmed or restricted. Reducing sugar intake is a goal for many individuals striving to maintain a balanced, healthy diet. While dietary changes should always be approached in a sustainable and personalised way, structured meal planning can offer the support and guidance needed to gradually shift away from added sugars. What Is a Sugar Detox? A sugar detox typically refers to a short-term reduction or elimination of added sugars in your diet. This does not mean avoiding all naturally sweet foods like fruits or starchy vegetables, but rather focusing on whole, unprocessed foods that promote steady energy levels and overall well-being. Why Do a Sugar Detox? Added sugars, especially in processed foods, can contribute to energy crashes, cravings, inflammation, and even mood fluctuations. A sugar detox can help: Stabilise energy throughout the day Curb sugar cravings over time Improve mental clarity and focus Reduce bloating and inflammation Support better sleep and mood It's not just about the physical benefits; many people also face emotional hurdles when cutting back on sugar. Sugar is often tied to comfort, reward, and even stress relief. Recognising these emotional ties is an important step toward creating lasting, healthy habits. That’s why this meal plan was designed to remove the guesswork and stress that can come with starting a detox. Instead of focusing on restriction, it offers simple, nourishing meals that make you feel good, physically and emotionally. 7-Day Meal Plan (Example) The following meal plan offers balanced, nutrient-rich ideas with minimal added sugar. Feel free to adjust based on your dietary needs or preferences. Day 1 Breakfast: Scrambled eggs with spinach and avocado Lunch: Grilled chicken salad with olive oil dressing Dinner: Baked salmon with steamed broccoli and quinoa Day 2 Breakfast: Chia pudding with unsweetened almond milk and nuts Lunch: Zucchini noodles with pesto and grilled tofu Dinner: Stir-fried vegetables with brown rice and lean protein Day 3 Breakfast: Greek yogurt with flaxseeds and berries Lunch: Lentil soup with whole-grain toast Dinner: Grilled fish with roasted sweet potatoes and a side salad Day 4 Breakfast: Omelette with mushrooms, tomatoes, and cheese Lunch: Quinoa and chickpea salad with lemon dressing Dinner: Roasted chicken with green beans and mashed cauliflower Day 5 Breakfast: Overnight oats with cinnamon and walnuts (no added sugar) Lunch: Avocado and tuna lettuce wraps Dinner: Baked tofu with roasted Brussels sprouts and brown rice Day 6 Breakfast: Smoothie with unsweetened almond milk, protein powder, and chia seeds Lunch: Grilled shrimp with quinoa and steamed asparagus Dinner: Turkey meatballs with spaghetti squash and marinara sauce Day 7 Breakfast: Poached eggs on whole-grain toast with avocado Lunch: Spinach and feta salad with grilled chicken Dinner: Baked cod with roasted butternut squash and a mixed greens salad Additional Tips for Success Prioritise whole foods like vegetables, lean proteins, and whole grains Read labels to spot hidden sugars in packaged items Choose natural sweeteners like Natvia Stevia to satisfy sweet cravings in a balanced way Stay hydrated: water and herbal teas are your friends Be kind to yourself: change takes time, and progress is progress Doing a sugar detox doesn’t have to feel like a punishment. With the right tools and mindset, it can be a refreshing and empowering reset for both your body and mind. This 7-day meal plan offers a simple and stress-free way to get started, providing structure, nourishment, and support every step of the way. And remember: you don’t have to do it perfectly, even small changes can make a big difference over time. For personalised advice, consider consulting with a registered dietitian or healthcare professional. Sources: Mayo Clinic: Understanding Added Sugars American Heart Association: Reducing Sugar in Your Diet Harvard Medical School: How Sugar Affects the Body
Learn more
Managing Sweet Cravings: Practical Tips for a Healthier Lifestyle
Why Do We Have Sugar Cravings? Many people experience sweet cravings, which can be influenced by various factors, including habits, diet, and lifestyle choices. While occasional indulgence is completely normal, excessive sugar intake can be a concern for those aiming to maintain a balanced diet. Understanding the causes behind sugar cravings and adopting effective strategies can help individuals manage their cravings in a way that supports their overall well-being. What Causes Sugar Cravings? Several factors may contribute to sugar cravings, including: 1. Habitual Consumption of Sugary Foods Regular consumption of high-sugar foods may influence cravings over time, as the body becomes accustomed to quick sources of energy from sugar. 2. Fluctuations in Blood Sugar Levels Changes in blood sugar levels, such as rapid spikes followed by sudden drops, may lead to an increased desire for sugary foods. Choosing nutrient-dense foods that provide a steady energy release may help balance these fluctuations. 3. Emotional and Psychological Factors Some individuals may experience cravings as a response to stress, boredom, or emotional fluctuations. Finding alternative ways to manage emotions, such as engaging in hobbies, physical activity, or mindfulness practices, may support overall well-being. 4. Nutrient Deficiencies While research on this topic is ongoing, some experts suggest that a lack of certain nutrients (such as protein or fibre) may influence overall food choices. Ensuring a varied diet that includes a balance of proteins, healthy fats, and fibre may support satiety. Tips for Managing Sweet Cravings If you are looking for ways to balance your sugar intake while still enjoying a satisfying diet, here are some general strategies that may help: 1. Incorporate Balanced Meals Including a combination of proteins, healthy fats, and fiber in meals may promote satiety, which could help reduce the desire for quick sugar fixes. Foods such as nuts, seeds, lean proteins, and whole grains can be beneficial additions. 2. Stay Hydrated Sometimes, the body may signal hunger or cravings when it actually needs hydration. Drinking enough water throughout the day may help individuals differentiate between thirst and hunger. 3. Choose Natural Sweetness For those who enjoy a sweet taste, alternatives such as fruits or naturally derived sweeteners like Natvia Stevia may be an option. These alternatives can be incorporated into recipes and beverages while maintaining a balanced approach to sweetness. 4. Practice Mindful Eating Being mindful of eating habits, including recognising genuine hunger versus emotional cravings, can help individuals make more intentional food choices. Eating slowly and focusing on flavours and textures can enhance the eating experience. 5. Ensure Adequate Rest Research suggests that lack of sleep may influence appetite-regulating hormones, which could affect cravings. Prioritising good sleep hygiene may support overall health and well-being. 6. Manage Stress Levels Finding ways to manage stress, such as through relaxation techniques, physical activity, or engaging in enjoyable activities, may help reduce the likelihood of emotional eating. 7. Prepare Healthier Snacks Having nutritious snacks readily available can help individuals make balanced choices. Options like yogurt, nuts, or whole fruits can provide a combination of fibre and protein for sustained energy. Final Thoughts Managing sweet cravings is a personal journey that may look different for everyone. By focusing on balanced nutrition, hydration, and mindful eating, individuals can develop habits that align with their wellness goals while still enjoying the flavours they love. Sources: Harvard T.H. Chan School of Public Health: Carbohydrates and Sugar American Heart Association: Managing Sugar Intake National Library of Medicine: The Impact of Sleep on Dietary Choices
Learn more
The Power of Hydration: Why Drinking Water Should Be a Priority
Staying hydrated is one of the simplest yet most powerful ways to care for your overall health and well-being. Water is essential for nearly every function in the body, from energy production to skin health, digestion, and beyond. Despite its importance, many people don’t drink enough water throughout the day. Let’s explore why hydration matters, how it impacts your health, and fun, practical ways to increase your water intake. Why Hydration Matters Water makes up about 60% of the human body and is involved in countless vital processes. Without proper hydration, these processes slow down or stop altogether, leading to fatigue, dry skin, poor digestion, and even more serious health concerns. Here are some key reasons why drinking water should be a daily priority: 1. Supports Natural Energy Levels Even mild dehydration can lead to feelings of fatigue and reduced focus. Water helps transport nutrients to cells and remove waste, ensuring your body has the energy it needs to function optimally. If you’re feeling sluggish, try drinking a glass of water before reaching for caffeine, it might be just what you need to re-energise. 2. Supports Skin Hydration Hydration plays a critical role in maintaining skin elasticity and preventing dryness. Drinking enough water helps flush out toxins and keep your skin looking radiant. While skincare products can work wonders, true skin health starts from within. 3. Aids Digestion Water is essential for a healthy digestive system. It helps break down food, supports nutrient absorption, and prevents constipation by keeping things moving smoothly in your gut. Pairing hydration with fibre-rich foods can work wonders for your digestion. 4. Regulates Body Temperature Sweating is your body’s natural cooling system, and it relies on adequate water levels to function properly. Staying hydrated ensures your body can maintain a stable temperature, especially during exercise or in hot weather. 5. Supports Mental Clarity Your brain is about 75% water, and dehydration can impair memory, concentration, and decision-making. Staying hydrated keeps your mind sharp and helps you tackle daily tasks with ease. How Much Water Do You Need? The common advice to drink eight glasses of water a day is a good starting point, but hydration needs vary depending on factors like age, activity level, and climate. A more personalised approach is to listen to your body: Drink when you’re thirsty, and check the colour of your urine, pale yellow is a good indicator of proper hydration. Foods with high water content, such as fruits and vegetables, also contribute to your daily hydration. Cucumbers, watermelon, oranges, and celery are great options to include in your diet. Fun and Simple Ways to Increase Water Intake If drinking plain water feels like a chore, here are some creative ways to stay hydrated: 1. Infuse Your Water with Flavour Add slices of fresh fruit like lemon, lime, or berries, or throw in some cucumber and mint for a refreshing twist. Infused water not only tastes better but also feels more exciting to drink. 2. Set Hydration Goals Track your water intake using a reusable water bottle with measurement markers or a hydration app. Set reminders to drink water throughout the day, especially if you tend to forget. 3. Drink Herbal Teas Herbal teas are a fantastic way to stay hydrated, especially in cooler weather. Chamomile, peppermint, and rooibos teas are caffeine-free options that can also provide relaxation and digestive benefits. 4. Eat Hydrating Foods As mentioned earlier, fruits and vegetables with high water content are excellent additions to your diet. Think beyond salads, try smoothies, soups, or even fruit-based desserts. 5. Make It a Ritual Tie hydration to existing habits. For example, drink a glass of water when you wake up, before meals, or after brushing your teeth. Building hydration into your routine makes it second nature. 6. Use Fun Water Bottles Invest in a water bottle you love, whether it’s one with your favourite colour, design, or motivational quotes. Having a bottle you enjoy using can encourage you to keep sipping throughout the day. A Word on Sugary Drinks While it’s tempting to quench your thirst with sugary beverages, they can may affect hydration balance. Drinks high in sugar can cause your body to lose water as it works to process the sugar. Opt for water, herbal teas, or naturally flavoured drinks as your primary sources of hydration. The Bottom Line: Hydration is Key to Wellness Drinking enough water is a cornerstone of good health. It’s simple, accessible, and has far-reaching benefits for your energy, skin, digestion, and mental clarity. By prioritising hydration and finding ways to make it enjoyable, you’ll set yourself up for better health and well-being. Start small, add an extra glass of water to your day, or experiment with fruit-infused recipes. Over time, these small changes will add up to a healthier, more hydrated you. Sources: National Academies of Sciences, Engineering, and Medicine. “Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.” 2025 Harvard T.H. Chan School of Public Health. “Water: How Much Should You Drink Every Day?” 2023. Mayo Clinic. “Water: How Much Should You Drink?” 2023.
Learn more
Mindful Eating: Building a Healthier Relationship with Food
Mindful Eating Benefits In a world filled with constant distractions and fast-paced living, eating often becomes an afterthought. We grab a snack while answering emails, eat lunch while scrolling on our phones, or mindlessly finish a meal without even tasting it. Over time, this disconnection from our eating habits can lead to overeating, poor digestion, and a strained relationship with food. By practising mindful eating, you can rediscover the joy of nourishing your body, improve digestion, and develop a healthier, more balanced approach to food. Here’s how to make mindful eating part of your life and why it matters. What Is Mindful Eating? Mindful eating is the art of being fully present when you eat. It’s about tuning into your body’s natural hunger and fullness cues, savouring every bite, and eating with intention rather than habit. Unlike diets that focus on rules and restrictions, mindful eating is about building a positive relationship with food. It encourages awareness and balance, making eating an act of self-care rather than a chore. Why Mindful Eating Matters Mindful eating isn’t just about eating less; it’s about eating better. Here are some of the ways it can benefit your body and mind: Avoid Overeating: Recognising your body’s fullness signals helps prevent eating beyond what you need. Improve Digestion: Eating slowly allows your body to process food more effectively, reducing discomfort and bloating. Reduce Stress Eating: Mindful eating helps you identify emotional triggers, so you can respond to stress in healthier ways. Enhance Enjoyment: By savouring your food, you can appreciate the flavours, textures, and nourishment it provides. Foster a Balanced Relationship with Food: Mindful eating helps break free from the guilt and anxiety that often accompany eating. How to Practice Mindful Eating Here’s how you can embrace mindful eating in your everyday life: 1. Check In with Your Body Before Eating Before you reach for food, pause and ask yourself, “Am I truly hungry?” Many of us eat out of habit, boredom, or stress rather than physical hunger. Physical hunger feels like an empty or growling stomach. Emotional hunger often comes with specific cravings or a desire to soothe stress. If you’re unsure, drink a glass of water first—thirst is often mistaken for hunger. 2. Remove Distractions One of the biggest barriers to mindful eating is multitasking. When you’re scrolling through social media or watching TV, it’s easy to overeat without realising it. Tip: Sit down at a table, turn off your devices, and focus entirely on your meal. Even a few distraction-free meals a week can make a big difference. 3. Eat Slowly and Savour Each Bite When was the last time you truly tasted your food? Slow down and notice the flavours, textures, and aromas of your meal. Chewing thoroughly not only enhances your enjoyment but also aids digestion. Tip: Put your fork down between bites or take a sip of water to pace yourself. 4. Tune Into Your Fullness Signals Your body has a natural way of telling you when it’s full, but it takes about 20 minutes for your brain to register it. Pause during your meal to assess how you feel. Use a hunger scale from 1 to 10 (1 = starving, 10 = uncomfortably full). Aim to stop eating when you’re around a 7, comfortably satisfied but not stuffed. 5. Focus on Gratitude Food is more than just fuel; it’s a gift that sustains and nourishes you. Taking a moment to appreciate your meal can transform the way you think about food. Tip: Before eating, pause to reflect on where your food came from, farmers, cooks, or even your efforts in preparing it. Common Challenges and How to Overcome Them Challenge 1: Eating on the Go Life gets busy, and mindful eating may feel impractical at times. Solution: Pack nourishing meals or snacks and carve out a few distraction-free minutes to eat, even if it’s a quick break. Challenge 2: Emotional Eating Stress, boredom, or sadness often lead to emotional eating, which can make mindful choices more difficult. Solution: When emotions strike, pause and ask yourself what you really need. Journaling, walking, or calling a friend can help soothe emotions without turning to food. Challenge 3: Breaking Old Habits If you’ve been eating mindlessly for years, it may feel overwhelming to change. Solution: Start small. Focus on practising mindful eating during one meal or snack a day. Over time, these small changes will add up. Mindful Eating and Sweet Choices Mindful eating isn’t about giving up the foods you love; it’s about enjoying them in a balanced way. This includes sweets! When you choose desserts or snacks, savour them slowly and enjoy every bite. For example, if you’re indulging in a sweet treat, opt for one made with natural ingredients like Natvia, which provides the sweetness you crave without refined sugars. This way, you can satisfy your sweet tooth mindfully and without guilt. Final Thoughts Mindful eating is a journey of reconnecting with your body and food. By slowing down, listening to your hunger and fullness cues, and savouring your meals, you can create a healthier, more balanced relationship with food. Remember, mindful eating isn’t about perfection; it’s about progress. Start small, stay curious, and celebrate each mindful choice you make. Would you like more tips on healthy eating or recipes that fit your mindful lifestyle? Let us know, we’re here to support your wellness journey! Sources "Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food" by Jan Chozen Bays "The Mindful Diet: How to Transform Your Relationship to Food for Lasting Weight Loss and Vibrant Health" by Ruth Wolever and Beth Reardon
Learn more
Juggling a 9-5 without compromising health with Jessica
Juggling a 9-to-5, early morning workouts, and a love for creating delicious high-protein treats—Jessica Hnidec makes it look easy. But like the rest of us, she knows how hard it can be to stay on track with health and fitness when life gets busy. From squeezing in gym sessions before sunrise to finding guilt-free ways to satisfy her sweet tooth, Jess has found a routine that works for her—without missing out on the things she loves. In this chat, she shares her go-to hacks for meal prep, workouts, and staying motivated, even on the busiest days. If you’ve ever struggled to balance work and wellness, her advice will make it feel a whole lot easier! 1. Natvia: Can you texll us a bit about yourself and What does a typical day look like for you? Jess: My name is Jess, I’m 24 with a passion for creating healthier, high protein treats and sharing them with my online community across social media. A typical day is waking up around 4:15 am to make my 5am gym class (never without coffee first), then heading into the city for work by around 7:30am. I try and use my lunch break to get some steps around the city - sitting down for work all day can make anyone stir crazy! Then, I’ll come home, prep my food for the next day and chill with Netflix. I recently got engaged in New York (trip of a lifetime!) so I’m also deep in the world of wedding planning. 2. Natvia: Many people struggle to maintain a healthy lifestyle while working full-time. What are your top tips for balancing work, eating well and staying active? Jess: I know it’s said so often, but if you find meals you genuinely love to prep and eat, it won’t feel like a chore you have to struggle to maintain. This is the same for exercise - find a routine you love. If you hate training weights for two hours, don’t force yourself to! If you love long walks with a coffee and a friend, do it more often! 3. Natvia: Do you prefer to work out in the mornings, evenings, or during lunch breaks? How do you decide when to fit in your workouts around your 9-5 schedule? Jess: As much as I dislike early morning wake ups, I love doing a workout first thing to start my day off right. It feels so good knowing all day that you’ve already smashed your exercise goals. Otherwise, a 5pm session is motivating knowing I have a big yummy dinner to come back to. 4. Natvia: You’ve built such an inspiring routine around fitness despite your office schedule and as a content creator. Can you walk us through your workout routine—how many times a week do you exercise, and what kind of exercises do you focus on (e.g. strength, cardio, endurance)? Jess: I was training at F45 six times a week, but they very sadly just closed down last week! My game plan for now is to try and run 3-5kms a few times a week, plus do some dumbbell weight training at my home gym until I find a new fitness hobby that I love. 5. Natvia: Meal prep sounds great in theory, but not everyone has time to spend hours in the kitchen. What’s your fastest, no-excuses meal prep hack for busy professionals? Jess: I actually don’t really like meal prepping! I often get bored after day 3 of eating the same thing. Stick to basics that don’t take long to cook that are still full of flavour - I love lean beef mince with taco seasoning & veggies of choice, topped with avocado and light greek yoghurt (burrito bowl vibes). 6. Natvia: Afternoon slumps are real—and that’s when the sugary snacks come out. What’s your best hack for beating sugar cravings at 3 PM? Jess: Getting up to leave your desk and go for a light walk can be really helpful as a little refresh! Snack wise, I try to opt for something like fruit and yoghurt mid afternoon - it’s still sweet and delicious but won’t give you a crash like a sugar packed snack might. 7. Natvia: When you’re working long hours at the office, how do you combat the temptation to skip workouts, especially after a stressful day? What’s your trick for staying committed even when your energy’s low? Jess: I think it’s important to have balance here - remind yourself that consistency is key and some days you will feel tired, but it’s just a matter of pushing through and getting it sone for your long term goals. In saying that though, balance should come in if you are particularly run down as your body likely needs a rest. 8. Natvia: Eating out to maintain social life is necessary, but can be a challenge when trying to stay healthy. What are your go-to strategies for making smart choices at restaurants without feeling restricted? Jess: I say if you’re going out with friends, enjoy yourself! Don’t let your brain talk you out of a delicious meal or cocktail when making memories. If I am out for a meal and still want to be healthy though, try and choose an option where you can ‘see’ exactly what whole ingredients are on your plate. For example, chicken, veg and mash. 9. Natvia: A lot of people start strong with their wellness goals in January but fall off track by February and March. What’s your best piece of advice for making healthy habits stick for good? Jess: Set realistic goals and make them part of your lifestyle. For example, if you try and force yourself to train six times a week doing a workout style you hate, this won’t last! Instead, reduce the days and swap the style for something you love. This will help you stay much more inclined to want to keep the routine. 10. Natvia: You’re known for your healthy, guilt-free desserts! If you had to make one dessert that any office worker can prepare ahead of time to avoid that sugar craving during a hectic workday, what would it be? Jess: I love homemade protein balls, overnight Weetbix, or a healthier choc PB slice! Recipes can all be found on my Instagram ;) hehe
Learn more
How to Make Healthy Swaps in Your Favourite Recipes
How to make functional swaps in your everyday meals Eating healthy doesn’t have to mean sacrificing the foods you love. In fact, making a few simple swaps in your everyday recipes can significantly improve the nutritional value of your meals without compromising on flavour. Whether you're looking to reduce sugar, increase fibre, or use healthier fats, small changes can lead to big benefits for your health. Let’s explore some easy and delicious swaps to incorporate into your cooking routine. 1. Swap Refined Grains for Whole Grains Refined grains, like white rice and white pasta, are stripped of their nutrients and fibre during processing. Whole grains, on the other hand, are packed with fibre, vitamins, and minerals, making them a much healthier choice. You can easily swap refined grains for whole grains in your favourite dishes. Rice: Replace white rice with brown rice, quinoa, or farro. These options are high in fibre and provide a richer, nuttier flavour. Pasta: Try whole-wheat pasta or chickpea pasta as a healthier alternative to regular pasta. These options offer more fibre and protein, keeping you fuller for longer. Bread: Opt for whole-grain bread or sprouted grain bread instead of white bread. These varieties are packed with fibre and will keep your blood sugar levels more stable. 2. Use Healthier Fats Fats are an essential part of a balanced diet, but not all fats are created equal. Healthy fats can improve heart health and provide long-lasting energy. Try swapping out unhealthy fats, such as butter and vegetable oils, for healthier alternatives. Butter: Swap butter for olive oil, avocado, or coconut oil in cooking and baking. These fats are rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health. Vegetable Oil: Choose extra virgin olive oil, avocado oil, or even nut oils like almond or walnut oil for cooking. These oils are packed with healthy fats and antioxidants. Mayo: Instead of regular mayonnaise, use Greek yogurt or mashed avocado. Both options are creamy and full of healthy fats and protein. 3. Replace Refined Sugar with Natural Sweeteners Many recipes call for refined sugar, which can lead to blood sugar spikes and crashes. By swapping refined sugar for natural sweeteners, you can reduce the glycemic impact of your meals while still satisfying your sweet tooth. Sugar: Use natural sweeteners like stevia, monk fruit, or Natvia. These options provide sweetness without the calories and sugar spikes associated with traditional sugar. Honey or Maple Syrup: If you prefer liquid sweeteners, opt for raw honey or pure maple syrup. These contain more nutrients and antioxidants than refined sugar, but use them in moderation since they are still calorie-dense. Fruit: Incorporate fruits like bananas, dates, or applesauce to naturally sweeten smoothies, baked goods, and oatmeal. They add sweetness while also providing fibre and essential vitamins. 4. Boost Protein with Plant-Based Options Adding protein to your meals helps keep you full and supports muscle repair and growth. Instead of relying solely on animal-based proteins, consider incorporating more plant-based protein sources into your recipes. Meat: Try replacing some of the meat in your recipes with plant-based options like lentils, beans, chickpeas, tofu, or tempeh. These are excellent sources of protein and fibre, and they can easily be used in soups, stews, salads, and even pasta dishes. Eggs: For a cholesterol-free option, swap eggs with flaxseed or chia seeds (mixed with water to form a gel-like consistency) in baking. These plant-based alternatives are rich in omega-3 fatty acids and fibre. 5. Add More Vegetables One of the easiest ways to make any dish healthier is to load it up with more vegetables. Vegetables are rich in fibre, vitamins, minerals, and antioxidants, making them a nutritious addition to almost any meal. Sauces and Soups: Add extra vegetables to your sauces, soups, and stews. Blend cauliflower or zucchini into pasta sauces, or sneak spinach into smoothies and soups. Salads and Stir-Fries: Load your salads and stir-fries with a variety of colourful vegetables, such as bell peppers, kale, broccoli, and carrots. The more variety, the more nutrients you’re adding to your meal. Snacks: Instead of chips or crackers, snack on sliced veggies like cucumber, carrots, or bell peppers with hummus or guacamole. 6. Swap Dairy for Dairy-Free Alternatives If you're looking to reduce your dairy intake, there are plenty of dairy-free alternatives available that taste just as good and offer similar textures. Milk: Try plant-based milk such as almond milk, oat milk, or coconut milk instead of cow’s milk. These options are lower in calories and often enriched with calcium and vitamin D. Cheese: Look for dairy-free cheese options made from nuts (like cashews) or soy. They are a great substitute for cheese in sandwiches, pizza, and salads. Yogurt: Opt for coconut, almond, or soy-based yogurt. These alternatives can provide the same creamy texture and probiotic benefits without the dairy. 7. Use Healthier Cooking Methods The way you cook your food can make a significant difference in its nutritional value. Opt for healthier cooking methods that retain more nutrients and use less fat. Grilling or Baking: Instead of frying, try grilling, baking, or roasting your food. These methods allow you to use less oil and still get delicious, crispy results. Steaming: Steaming vegetables helps retain more vitamins and minerals compared to boiling. It also keeps the natural flavour intact. Sautéing with Less Oil: When sautéing, use a non-stick pan and a small amount of healthy oil or opt for vegetable broth to cook your veggies with minimal fat. Conclusion Making healthy swaps in your favourite recipes is an easy and effective way to improve your diet without sacrificing flavour. Whether you’re switching to whole grains, healthier fats, natural sweeteners, or plant-based proteins, these small changes can have a big impact on your overall health. By incorporating these swaps into your daily meals, you’ll feel better, have more energy, and enjoy the foods you love with added nutritional benefits. Start with one swap at a time, and gradually incorporate more healthy ingredients into your meals. Over time, you’ll notice a positive change in both your health and your cooking! Sources https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826 https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/ https://www.nhlbi.nih.gov/heart-truth/eat-a-heart-healthy-diet#:~:text=Eat%20a%20Heart%2DHealthy%20Diet&text=It%20recommends%3A,in%20saturated%20fat%20and%20sodium
Learn more
Join the Natvia Nourish Club
Join the Natvia Nourish Club, your destination for delicious recipes, wellness inspiration, and expert tips. Discover a naturally sweet and balanced way of living by embracing reduced and no-added sugar choices that support a feel-good lifestyle.
How to Bake With Natvia Sweeteners
Discover how easy (and delicious) it is to bake with Natvia Natural Sweeteners. It’s the perfect sugar swap for all your favourite treats. No added sugar, no compromise on taste.
We Make Healthy Shopping Easy
Customer Service
Feel free to reach out, and we’ll get back to you as soon as possible
Free Shipping
Get free shipping on orders of $100 or more
Subscribe and Win
Subscribe to our Newsletter and get 15% in your next purchase
Secure Payment
Your payment information is processed securely