Finding a personalized approach to eating nourishing food can be difficult when the definition of what’s “healthy” is constantly changing. Recently I sat down with Jacquie Smith, a holistic health coach and founder of Little Adapts by Jax, to discuss her philosophy and experience helping people achieve and maintain a healthy, sustainable lifestyle.
Smith initially found herself in the health and fitness realm after getting sick. Over her seven years working in finance sales, she developed cystic acne, digestion problems and overall fatigue. Smith had always considered herself a “healthy eater,” but her travel-heavy, high stress l job forced her to reevaluate. She turned to doctors and dermatologists for answers, but the solutions usually involved drugs (like accutane), which didn’t feel sustainable. Her general practitioner had also diagnosed her with IBS, a chronic disorder caused by gut inflammation. Feeling slightly defeated, but determined for a solution, Smith said, “I took matters into my own hands and learned that food is really powerful.”
After discovering an effective technique to heal her own body, Smith decided to return to school at The Institute for Integrative Nutrition in New York City where she received a certificate as a health coach. In 2016, a year after graduating, she started her business, Little Adapts by Jax. Through her work in sales Smith had developed a strength in communication, so speaking about wellness and convincing others of the importance of nutrition came naturally. Smith described a health coach as someone who not only helps clients with nutrition and fitness, but with their entire life. By examining a person’s stress levels, sleep patterns, and even their relationships she is able to provide more accurate advice to improve their overall health.
The key to Smith’s success with her clients lies in the name of her business, Little Adapts by Jax. People who are trying to initiate positive lifestyle changes often set goals that are too big. For example, if one were to make a goal like, “stop eating x,” it may be setting the bar too high, and any small slip up could feel like a complete failure. Smith approaches goals using “little adapts,” which she describes as, “small changes with positive influences to gradually implement over time.” Once the client has mastered one small change, Smith suggests another, and eventually habits start forming and the greater goal is reached.
Smith generally recommends a plant based diet, because she finds people usually aren’t eating enough fruits and vegetables. She said, “While maybe they think they’re getting the right amounts of carbs and protein, they might be lacking in leafy greens and nutrient density. I try helping by encouraging plates ¾ filled with plants.” Smith usually starts her day with a smoothie, oatmeal or eggs. For lunch or dinner she enjoys a greens based bowl with avocado, hummus, nuts & seeds and veggies. Rather than counting macros, Smith said, “I try to stay in tune with my body. I’m always thinking: what am I craving? Does this meal have adequate vitamins and nutrients? Is it full of color?” Although she usually prefers preparing food at home, her favorite spots in New York City to grab a bite include Two Hands, ABCv and The Butcher’s Daughter. Since Smith gives advice on forming healthy habits professionally, she is full of helpful tips. Here are five to get started with:
1. Try a veggie or fruit you’ve never tried before
If you’re aiming to fill your plate with ¾ plants, it makes it more fun to try something new once in a awhile.
2. Beware of sugar, even when it’s natural
At the mention of sugar, Smith immediately interjected, “It’s the worst and it’s everywhere.” She warned that many even “healthy” recipes include large quantities of natural sugars like dates, maple syrup or agave, which, while better than the refined alternatives, are still sugar and can unstabilize glucose levels in the blood. When reading nutrition labels, Smith usually looks for 9 grams of sugar or less per serving.
3. Keep your pantry stocked
Always having a couple of staples like quinoa, a can of beans or frozen vegetables on hand makes throwing together a meal a lot easier when you can’t make it to the store. Smith emphasized, “People make bad decisions when they’re not prepared.”
4. Move daily
Take a brisk walk, a 20 minute home workout, or go to a relaxing yoga class. It doesn’t have to be fancy, as long as you’re moving. When Smith is not coaching clients on nutrition, she actually teaches classes at Barre Tribeca and Poe Yoga, so she’s especially keen on incorporating movement into one’s daily routine. For more on why exercise is beneficial for the mind and body, read this.
5. Be careful with the word “moderation”
Smith said, “The two words that get thrown around a lot are balance and moderation.” While it’s important to enjoy life to the fullest with indulgent food from time to time, consistency is just as important to maintaining a healthy, happy lifestyle. Smith likes the 80/20 rule, where 80 percent of the time one is eating the best they can and moving their body, and the other 20 percent is spent straying slightly from the routine. But, Smith warned against using “moderation” as an excuse to abandon all thought for the potential consequences of indulging, especially for those with intolerances. She prompts her clients to always consider how their decision is going to make them feel afterwards.
Based on my conversation with Smith, I am definitely going to work on how I approach setting goals. One “little adapt” at a time. Find her website here!
