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Hotel buffets can be truly overwhelming as we are presented with so many options.

How we start our day can impact our energy levels and also our mood so it’s important to have a balanced breakfast where possible.

To help you navigate your way through a breakfast buffet, I’ve put together my top tips.

  • Start with hot water and lemon. This helps to stimulate your gastric juices, which aids digestion and metabolism.
  • Tune in to your body and your taste buds. Do you feel like eating something fresh and light, or cooked and hearty? Take a stroll around to see what is on offer before picking up a plate. This will help to prevent over filling your plate, overeating and also reduces food waste.
  • Eat fruit first. If you’re craving fresh fruit, start with this first. It’s best to eat fruit on an empty stomach as it digests within 30 minutes, while cooked foods take longer.
  • Opt for fresh juice over processed. Ask the kitchen staff to make you a juice with your favourite, low-sugar fruits. I recommend steering clear from pre-made orange, pineapple and apple juices as they’re low in fibre and high in sugar.
  • Fill up on a protein rich-option. Order an omelette or poached/boiled eggs with a side of sautéed veggies, avocado and a slice of toast. Alternately, have a bowl of warm oats or Greek yoghurt topped with nuts, seeds, cinnamon, berries and banana.
  • Eat mindfully. Sit down with your plate of food and eat slowly. Chew your food and savour each mouthful.
  • Sip on coffee with breakfast or just after. Aim for one coffee per day before 10am.
  • Avoid artificial sweeteners. Add a sprinkle of cinnamon to your breakfast instead to regulate your metabolism and prevent sugar cravings.
  • Remember not to overeat. You can always try different foods the next day.
  • Indulge without guilt. If you’re in the mood for pancakes or French toast, then pick one morning and savour them.
  • Stay hydrated. Drink water 20 minutes after eating (not during) and continue to sip throughout the day.

You can find plenty more delicious, quick and easy smoothie ideas in the JSHealth App. You can download the app on iTunes.

The post My Guide To Hotel Buffet Breakfasts appeared first on JSHealth.

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Spice up your mealtimes with this simple one pan creation. We’ve made our own Cajun spice mix but you can purchase a pre-made version from your local supermarket.

Enjoy!

One Pan Cajun Chicken & Roasted Veg 

Serves: 2

Ingredients

  • 1 small sweet potato, chopped into 2cm chunks (skin on)
  • ½ head cauliflower, chopped into florets
  • 1 Spanish onion, sliced on the round
  • 3 tbsp extra virgin olive oil
  • 2 small organic chicken breast fillets
  • 1 zucchini, sliced on the round

For the spice mix

  • 2 tbsp sweet paprika
  • 2 tsp cayenne powder
  • 2 tsp ground cumin
  • 1 tsp ground coriander seeds
  • 1 tsp dried oregano
  • 1 tsp sea salt
  • 1 tsp ground black pepper

To serve

  • Greek yoghurt or coconut yoghurt
  • 2 large handfuls spinach or rocket leaves

 

Method

  1. Preheat the oven to 180°C or 350°F. Line a baking tray with baking paper.
  2. To make the spice mix, add all of the ingredients to a small bowl and stir until they’re combined.
  3. Place the sweet potato, cauliflower and Spanish onion on the baking tray, leaving room in the centre for the chicken. Drizzle with 2 tbsp olive oil and sprinkle 2 tsp of the spice mix over the top. Place the tray in the oven to bake for 30 minutes.
  4. To prepare the chicken, place the fillets in a shallow bowl and drizzle with 1 tbsp olive oil. Spoon over 2 tbsp of the spice mix and toss to coat evenly.
  5. Remove the baking tray from the oven and add the chicken and zucchini to the tray. Place the tray back in the oven for 20 minutes, or until the chicken is cooked through.
  6. Serve with Greek yoghurt or coconut yoghurt and fresh spinach or rocket.

Notes
Transfer the remaining spice mix to a jar.
Keep stored in the cupboard and use to add flavour to your veggies and/or proteins.

For a plant-based version, swap the chicken for: ½ cup lentils, chickpeas or beans (or a mix) or 100 g tempeh or tofu (1–2 times a week).

You can find plenty more delicious, quick and easy dinner ideas in the JSHealth App. You can download the app on iTunes for less than $3 a week.

The post One Pan Cajun Chicken & Roasted Veg appeared first on JSHealth.

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Your weight is not the most important part of this life.

Your relationship with yourself and your body is.

It’s really all about feeling good in your body. There’s never a perfect number or size. You deserve to feel comfortable and happy in your body. Perfect is not what we are striving for here – not anymore. Peace, gratitude and positive thoughts towards our body is the true definition of a healthy body and what will set you free.

The truth is, when you are taking care of your inner health, your body will come to its happy place and that looks different for everyone.

A question to ask yourself; did your family or home environment make ‘thin’ or ‘weight’ a thing? Was it a topic of conversation in your household? Was thin idealised at your school or in your social media feed? Is that where the pressure stems from? It’s great to be aware of this and know, it’s not your fault. A good therapist can really help you let go of these beliefs you are holding onto. I had to do the same.

I want you to know that it is unrealistic to feel good about your body every single day. Remove this expectation. The goal is to feel good and confident in your body most of the time. We all have days where we feel a little less comfortable in our skin. On these days, I personally find deleting social media, have more downtime, a swim if possible, practicing yoga and eating good food always makes me feel better.

Be kind to yourself and others, always.

Love J xx

 

I have plenty more body love tips, mindfulness exercises and guided meditations in the JSHealth App. You can download the app on iTunes for less than $3 a week.

The post Your Weight Does Not Define How Beautiful & Healthy You Are appeared first on JSHealth.

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Lasagne is my idea of comfort food and this vegetable lasagne is sure to hit the spot. Taking the time to prep the different layers is truly worth it – you won’t be disappointed! This recipe also makes enough for 6 and stores beautifully in the fridge for up to 3 days.

For those following a dairy-free or vegan diet, see the Notes section at the end of the recipe for some simple swaps.

Happy Cooking!

Vegetable & Ricotta Lasagne

Serves:

For the tomato sauce

  • 1 tbsp extra virgin olive oil
  • 1 brown onion, finely diced
  • 2 carrots, finely diced
  • 2 garlic cloves, minced
  • 3 cups mushrooms, sliced
  • sea salt
  • black pepper
  • 1 x 400 g tin tomatoes (no added salt)

For the cheese sauce 

  • 2 eggs, whisked
  • 300 g ricotta
  • ¼ cup milk of choice 

To assemble the lasagne

  • lasagne pasta sheets
  • 2 zucchinis, peeled into thin strips
  • 4 large handfuls baby spinach
  • ½ bunch basil leaves, picked
  • 2 tbsp grated parmesan

Method

Preheat the oven to 180°C or 350°F.

To make the tomato sauce

Heat 1 tbsp olive oil in a non-stick frying pan over medium heat. Add the diced onion, carrot and garlic and sauté for 2-3 minutes. Add the sliced mushrooms, season with sea salt and pepper and cook for 3-4 minutes or until browned. Pour in the tinned tomatoes and bring the mixture to a boil. Reduce the heat and simmer for 10 minutes. 

To make the cheese sauce

Meanwhile, prepare the cheese layer by combining the whisked eggs, ricotta and milk in a food processor. Blend until the eggs are incorporated. Season to taste with sea salt and black pepper. 

To make the lasagne

In a large baking dish, build your lasagne in layers as follows: 

Layer 1: Thin layer of tomato sauce 

Layer 2: Lasagne sheets 

Layer 3: Half of the cheese sauce

Layer 4: Zucchini, spinach and basil

Layer 5: Lasagne sheets 

Layer 6: Tomato sauce 

Layer 7: Zucchini, spinach and basil 

Layer 8: Lasagne sheets

Layer 9: Remaining cheese sauce 

Layer 10: Zucchini and grated parmesan cheese 

Bake in the preheated oven for 30-40 minutes, or until the top is golden brown and the pasta is cooked through. 

Notes

For a dairy-free and vegan alternative: Omit the parmesan and eggs, and replace the ricotta with 2 cups cauliflower mash or 2 x 400 g tins white beans, drained and rinsed. To create a cheese-like flavour, you can also add in some nutritional yeast flakes.

You can find plenty more delicious, quick and easy dinner ideas in the JSHealth App. You can download the app on iTunes for less than $3 a week.

The post Vegetable & Ricotta Lasagne appeared first on JSHealth.

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Valentine’s Day tends to be very focused on couples, romantic gestures and a whole lot of red roses!

My wish is for there to be a day each year that focuses on the importance of loving ourselves.

You don’t need a lover to feel the love.

I have said it for years; the relationship you have with yourself is the most important relationship and the foundation of a healthy life. So, it is very important to make that relationship a positive one.

This Valentine’s Day, I want to encourage my JSHealth girls to do something special for yourselves.

Could you prioritise doing just one thing for yourself or scheduling in some self-care time?

You will be amazed at how these small acts of kindness can help you to build a better relationship with yourself and your body.

My suggestion is to schedule in 30 minutes of nourishing yourself on V day and any day!

These are some of the things I genuinely do for myself each week:

  • Make yourself a bubble bath after work/school, enjoy a cup of tea and listen to some calming music.
  • If you are near the beach – schedule in an ocean swim and reading time. 20 minutes is all you need!
  • Book in a Thai massage for the day or in the coming weeks – they are the cheapest option too.
  • Treat yourself to a manicure or pedicure (or both!) and some time away from your phone.
  • Enjoy a healthy baking session with yourself or some girlfriends. Make our Chocolate Dipped Fruit – recipe below!
  • Call a friend you love and tell her what she means to you – this immediately makes you feel good and fuzzy inside!
  • Hop into bed with a JSHealth dinner, Netflix and chill. There is nothing wrong with some alone time to relax. Don’t judge it.
  • A movie with some gals and vino is always a good option.
  • Take some time off social media and enjoy some time in nature instead.
  • Head to a park or beach and relax with a podcast and a JSHealth snack!

As you can see, there are lots of ways you can nourish yourself this V Day.

You are amazing and you deserve to feel the love.

Always, J xx 

Chocolate Dipped Fruit

Ingredients

  • Fruit of choice (we used strawberries, kiwi fruit, star fruit and figs)
  • Dark chocolate (we used 85% Lindt)
  • Finally chopped nuts or choice (we used pistachios)

Method

  1. Break the chocolate into pieces and place in a heatproof bowl. Bring 2 inches of water to a gentle simmer in a small saucepan and place the heatproof bowl in the top of the saucepan. To ensure your chocolate doesn’t burn, make sure the water doesn’t touch the bottom of the bowl. Stir the chocolate while it melts. When only a few small unmelted chocolate chunks are left, remove the bowl from the heat, the residual heat will melt the rest.
  2. Line a baking tray with baking paper.
  3. Dip your fruit into the dark chocolate, followed by the nuts of choice, if using. Place the chocolate dipped fruit on the lined baking tray.
  4. Repeat this process with the remaining fruit.
  5. Place the tray in the fridge to set the chocolate.
  6. Enjoy!

I have plenty more body love tips, mindfulness exercises and guided meditations in the JSHealth App. You can download the app on iTunes for less than $3 a week.

The post A Love Note From Jess This Valentine’s Day appeared first on JSHealth.

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7am 
I wake up and think of a few things I am grateful for. I’m a big believer in not checking my phone / social media / emails until after I’ve completed my nourishing morning routine. This changes the tone and feeling of the day for me.

I then head to my kitchen, pop a probiotic and meditate for 20 minutes or simply do a deep belly breathing exercise. Usually during this time, I like to visualise my goals and dreams. This is an incredibly motivating practice, try it!

7:30am 
I make a piccolo coffee and then head off to yoga or for a walk. These days my exercise approach is kind and gentle. Some days I let my body rest – healthy too!

8:30am
I make a JSHealth Breakfast. Lately, I have been making an almond butter protein smoothie – so yum. I always ensure my breakfast contains fibre, protein and good fats to keep my going all morning. I then pop my daily vitamins post breakfast.

9am
My work day begins. I am either in the kitchen recipe testing, in the office responding to emails or in meetings. This is the time I log back onto social media. 

10-12pm
I feel much more creative during the morning so you will either find me writing my third book during this time or coming up with new app content. I try keep meetings or phone calls to after lunchtime when my creative content for the day is completed. 

1pm
I have a salad or nourish bowl for lunch. I use the ‘Build a Meal’ guide in the app. This helps me build a satiating meal to keep me going through the afternoon.

1-3pm
This is when I am usually with my team brainstorming ideas for the JSHealth App, vitamins or recipes. 

3-6pm
I sit down with my husband Dean, the CEO of JSHealth, for our daily meeting. We like to discuss where we are at with our main projects – App, Program, vitamins. During this time I often take a break to enjoy a 4-5pm protein rich snack. This is usually something simple such as 2x protein balls, carrot sticks with hummus or Greek yoghurt with cinnamon! Find some of my favourite snacks here. 

6-7pm
At the end of my workday, I have a look at my to-do list and take note of what needs to be done the following day. I write to-do lists in the notes section of my phone and computer and this helps with organisation and provides a clear structure for the day ahead. This means I am 100% ready for the next day and mentally clear. 

I also post a JSHealth meal inspiration pic on Instagram at this time. Once this is complete, I switch absolutely everything off – phone, emails and delete Instagram. This has been a game-changer for me. As a result, I am less stressed, sleep soundly and wake up with the energy and motivation I need to keep building my brand.

7-8pm
I make my husband and I a nourishing dinner. My go-to dinners are one-pan recipes such as this delicious One-Pan Lemon & Herb Chicken.

All my dinners take around 20 minutes to make. I’m a big believer in creating quick and easy recipes. Find my dinner recipes here.

I love to refer to the JSHealth app for ideas and inspiration!

9:30pm
Netflix, chill, bath and deep belly breathing. 

You can find plenty more delicious, quick and easy dinner ideas in the JSHealth App. You can download the app on iTunes for less than $3 a week.

The post A Sneak Peek Into A Day In My Life appeared first on JSHealth.

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Personally, I have always been a snacker. It helps keep my energy levels stable, keeps me focused and prevents overeating at later meals. 

I’ve put together 3 of my favourite nut-free snacks. Nut-free, portable options because I know that not everyone tolerates nuts. Many schools and workplaces are also now nut-free zones!

Here are 3 options that I am loving right now: 

Capsicum Boats 

Looking for a new alternative to veggie sticks? Capsicum boats are the answer! Simply slice the cheeks off 1 capsicum and top them like you would crackers or bread. Opt for a topping that contains protein e.g. ricotta, hummus, tahini, boiled eggs or tuna. Garnish with some fresh herbs and season with sea salt and black pepper. 

Sweet Cinnamon Popcorn

Popcorn is always a winner for adults and kids alike! While there are lots of great store-bought varieties available, it is super easy and much cheaper to make your own at home. Find our recipe for Sweet Cinnamon Popcorn here

Protein Yoghurt

This is my go-to afternoon snack. You can make it on the spot or mix it together in the morning and take it with you to work or school. Some yoghurts are naturally high in protein so adding in extra protein powder really depends on the brand and your personal energy needs. I simply mix together the following:

  • 100-150g Greek Yoghurt
  • 1 tbsp protein powder (optional) 
  • 1-2 drops stevia
  • pinch ground cinnamon
  • fresh berries 

You can find more delicious recipe ideas in the JSHealth App, along with access to our unique in-app messaging system where you can text a Nutritionist in the JSHealth Clinic. You can download the app on iTunes.

The post My 3 Favourite Nut-Free Snacks appeared first on JSHealth.

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Popcorn is such an easy, cost-effective snack to make at home. Feel free to play around with the flavours. Enjoy! 

Sweet Cinnamon Popcorn

Makes: 8 cups 

Ingredients

  • 3 tbsp coconut oil, melted 
  • ¼ cup raw popcorn kernels
  • 2 tsp cinnamon
  • 1-2 tbsp maple syrup or rice malt syrup 
  • pinch sea salt 

Method

  1. Heat 1 ½ tbsp oil in a large saucepan over a medium-high heat. Make sure that you use a saucepan with a lid.
  2. Place 3 or 4 kernels into the pan, once the kernels start to slowly spin you know the oil is hot enough. Add the remining kernels to the pan and cover with the lid. Keep the pan over the heat while the kernels are popping. Make sure to frequently shake the pan to prevent the popcorn from burning. Once the popping sounds have slowed, remove from the heat.
  3. Pour the popcorn into a large bowl. Cover with the remaining coconut oil and toss to combine. Whisk together the maple syrup, cinnamon and a good pinch of salt and pour this over the popcorn. Toss again to combine and serve. 

You can find plenty more delicious, quick and easy breakfast ideas in the JSHealth App. You can download the app on iTunes for less than $3 a week.

The post Sweet Cinnamon Popcorn appeared first on JSHealth.

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It’s so easy to succumb to the pressure of fitspo and #bodygoals on social media. The idea that you have to look a certain way in order to be ‘healthy.’ I get it. 

The pressure to be skinny got to me and caused me to have disordering eating patterns for most of my teenage life. 

I’m here to tell you – you’re too precious to let food or ridiculous body standards define you. Reaching a certain weight or fitting into a certain clothing size did not make me happier. 

Just focus on being the best version of yourself.  Repeat after me: “I am enough. My body is beautifully unique. I refuse to compare my beautiful body to someone else’s.”

It’s time to celebrate your unique body and be grateful for how hard it works to keep you healthy, well and happy.

We have to shift our mindsets, move away from this obsession with being skinny and focus on our health as a whole instead. This is incredibly important. I’ve truly never felt happier and healthier since this mindset change.

Jess xx

I have plenty more body love tips, mindfulness exercises and guided meditations in the JSHealth App. You can download the app on iTunes for less than $3 a week.

The post The Pressure Of Fitspo On Social Media Got To Me appeared first on JSHealth.

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Did you know that 97% of men and 95% of women in Australia do not eat the recommended daily servings of vegetables? This report also highlighted that 99% of children in Australia also aren’t getting in their veg!

So how do we actually go about increasing our veggie intake? I’ve put together 7 of my best tips to help you hit those targets.

Boost your smoothie game
We all know to peel and freeze our over-ripe bananas so why not do the same with veggies? Chop zucchinis and cucumbers into rough chunks and keep stored in your freezer. Then add a few pieces into your morning smoothie! You can also purchase frozen spinach squares from the supermarket. Looking for some inspo? Check out our Green Smoothie recipe.

Chop and keep veggie sticks in the fridge
Chop and keep vegetables sticks on hand, ready to be packed for snacks and dipped into your favourite condiments. Bored of carrot sticks? Why not try capsicum, green beans, cherry tomatoes – the options are endless! Enjoy them with hummus, pesto, nut butter or our Cashew & Sweet Potato Dip.

Grate them into your salads
Don’t have time to cook or roast your vegetables? No problem! Simply grate them instead. Carrot, zucchini and beetroot all work well and are very affordable! Try my Chop Salad– no cooking required!

Bulk up your bolognaise
If you are making a bolognaise, a pot of chilli con carne or a curry, why not add in some extra vegetables. Tip for you: invest in a good food processor. Then use it quickly grate/chop onions, carrots, mushrooms, zucchini, sweet potato, pumpkin and so on. 

Get zoodling!
Use the half and half method when it comes to pasta and noodles. Both of these foods have place in a healthy diet but we can increase our veggie intake by having half pasta/noodles and half zoodles or carrot noodles! If you don’t have a spiraliser, simply use a vegetable peeler to peel your vegetables into long strips.

Don’t be scared of frozen vegetables
In an ideal world, we’d all love to be able to grow our own vegetables or head to our local farmers market and get beautiful, fresh and seasonal produce. However, sometimes this isn’t possible or realistic. Next time you are at the supermarket, head to the freezer section and grab some frozen veggies. When prepared correctly, frozen vegetables can be just as nutritious as fresh! Just check the ingredients list to make sure there is no sugar or salt added.

Get creative with your soups!
Adding in a soup or two to your cooking repertoire is a really simple way to sneak in some extra veg. Need some ideas? Try my Cauliflower Soup or my Zucchini Soup. For a balanced meal, serve with some crusty bread and protein of choice!

Join the JSHealth community as we commence the life-changing 8-week Program together. This week we’re offering a massive 35 per cent off! Simply enter the code ‘2019’ at the checkout to get $52 off! The sale ends Saturday 2nd February – don’t miss out!

The post 7 Simple Ways I Sneak More Vegetables Into My Day appeared first on JSHealth.

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