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My ultimate situation: an evening with my friends or family sharing good wine, delicious wholesome nibbles and great conversation.

I have become obsessed with making JSHealth platters for when I entertain. I find it so easy, delicious, and fun to create. Yes, the healthy life should be fun too!

A lot of the time, the snacks that accompany parties aren’t always the healthiest. So here is what I love to place on my platter:

  • Dips – hummus, pesto or my favourite roasted carrot dip
  • A selection of cheeses – ricotta, parmesan and mozzarella are some of my faves
  • Flaxseed crackers
  • Veggie sticks – carrot, cucumber, capsicum, green beans
  • Olives
  • Kale chips 
  • Smoked salmon
  • Raw nuts and seeds
  • Fresh berries
  • Medjool dates

You can find plenty more delicious, quick and easy recipes in the JSHealth App. You can download the app on iTunes for less than $3 a week and we also offer a free 7-day trial.

The post How To Build A Healthy Party Platter appeared first on JSHealth.

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As you guys know, I am all about balance and that includes balance with coffee.

This does not mean you ever have to give it up – just moderate.

My rule is one cup of coffee a day, before 10am if possible, for quality sleep and to support sugar cravings control.

I never want you to feel you are giving up that ‘coffee break’, so here are some healthy options to enjoy:

  • Spiced Turmeric Latte – find my recipe here.
  • Dandelion root tea – delicious with a dash of almond milk and a pinch of cinnamon.
  • Herbal teas such as chamomile, peppermint, liquorice or rosehip.
  • Kombucha – if you’re feeling fancy my lychee & kombucha spritz is divine.
  • Healthy hot chocolate – my Ayurveda Hot Chocolate
  • JSHealth Green Juice – found in my book, The Healthy Life.
  • My Healthy Vitamin Water

You can find more articles full of nutrition and lifestyle tips 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 for less than $3 a week and we also offer a free 7-day trial.

The post What I Drink Instead of Coffee appeared first on JSHealth.

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One of the things I am most grateful for is being able to help people live happier, healthier lives. No diets, no fads but rather a gentle approach to nutrition and health. The app has allowed me to reach a wider audience, to guide others in their journey and help people find balance. We have had so much beautiful feedback and truly value everything you have to say, so thank you. You inspire us everyday.

We asked a few of our lovely JSHealth girls about the JSHealth App, their experience so far and what they have learnt. Here’s what they had to say…

Andrea, 28,  Australia 

When and why did you decide to sign up to the JSHealth App?
I signed up as soon as the app was released. I signed up after seeing previews of all of the new recipes that would be on the app. I really wanted access to the recipes as the food looked so good! I am also a big fan of JSHealth and I am almost always interested in Jess’ new products and services.

What’s your favourite section in the JSHealth App and why?
The recipe bank so I can easily look for new and favourite JSHealth recipes.

In what way has the JSHealth App helped you to live the healthy life?
The app makes it very easy to find a healthy meal idea. A couple of times now I have been out of the house thinking what I should cook for dinner. With the app, all I have to do is browse until I find something that looks good. No need to Google recipes or try and think of something off the top of my mind!

What are some of the JSHealth principles that you’ll continue to implement into your daily life?
To try and be relaxed as possible around food. I now know it is ok not to eat “perfectly”. I also really live by the principle of using food and exercise to nourish my body. If I ever find myself worrying about food or exercise I try and stop and think what food/exercise will nourish my body. This allows me to get the nutrition I need whilst still enjoying treats in moderation and leads me not to push my body to extremes when it comes to exercise.

What else would you like from the app?
More recipes! I know there is a lot already, but as someone who enjoys cooking I will always want more!

Belinda, 37, Australia

What’s your favourite section in the JSHealth App and why?
The recipes section as I love using it almost everyday to help me work out what I want to eat/cook.

What’s your favourite feature of the JSHealth App? (i.e. build-a-meal guide, shopping list, daily tracker)
The build-a-meal guide, it comes in so handy when travelling or out and about.

What are some of the JSHealth principles that you’ll continue to implement into your daily life?
The body love scan and taking 3 deep breathes before eating is a game changer for me as I’m such an on the go person when I used to sit down and eat I’d eat my food so quick that I wouldn’t really take notice of when I was full or even taste what I was eating whereas now I’m slowing down a lot more.

What’s the best thing about the app?
The recipe section!! Especially having new recipes added often.

Laura, 27, Australia

When and why did you decide to sign up to the JSHealth App?
I signed up early October as my friend suggested I give it a go. I have been struggling to lose weight and find balance between eating and exercise. I was exercising 6 days a week HIIT and eating well and obsessively counting calories but was putting on weight each week however now I am finding the weight is slowly coming off and I am not scared of food and am now only doing gentle exercise.

What’s your favourite section in the JSHealth App and why?
Recipes and servings as this helps me know how much I can eat. I also love the clinic and body love section.

What changes or benefits have you experienced since using the app?
Weight loss and no bloating as well as less anxiety around food.

What are some of the JSHealth principles that you’ll continue to implement into your daily life?
Food isn’t the enemy and to stop punishing myself.

Want to know more about the JSHealth App? Click here. The JSHealth App is available to download from iTunes for less than $3 a week. We also offer a free 7-day trial.

The post 3 Girls Share Their Honest Experience Using The JSHealth App appeared first on JSHealth.

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I make this dish when I feel like something fresh and light. It’s serious comfort food made healthy. This recipe calls for a creamy pesto like my walnut pesto – it’s so easy to whip up at home!

….

Healthy Pesto Zoodles

Serves: 2

Ingredients:

  • 2 tbsp olive oil
  • 4-5 zucchinis, spiralised
  • 1 broccoli, cut into florets
  • 2-3 tbsp good-quality pesto
  • 1 spring onion, chopped
  • sea salt and pepper, to taste
  • 1 tsp chilli flakes

Method:

  1. Heat 1 tbsp olive oil in a non-stick frying pan over medium heat.
  2. Add the spiralised zucchini to the pan and sauté for 2-3 minutes, or until soft.
  3. Add the chopped broccoli, pesto, spring onion and 1 tbsp olive oil. Season generously with salt and pepper. Sauté for 2-3 minutes, or until combined and heated through.
  4. Serve with your protein of choice and a sprinkle of chilli 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 and we also offer a free 7-day trial.

The post Healthy Pesto Zoodles appeared first on JSHealth.

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If there’s one thing I constantly hear from women it’s that they want to live a healthier life but don’t have the time to do so.

I completely understand this dilemma and have immense compassion for women who are living hectic lives. The truth is that finding time to take care of your health can be challenging, but it’s incredibly rewarding. As a clinical nutritionist, I simply can’t emphasise just how important it is to prioritise healthy eating and self-care.

For those seeking inspiration, I’ve listed 12 essential tips to help you live a healthier life:

  1. Commit to food prep: Every Sunday, I schedule one to two hours to prepare my food for the week. Firstly, I do my market shop to ensure my fridge and pantry are stocked with everything I need. Next, I prepare my food and snacks. I peel and chop veggies, slice fruit, make healthy treats and prep on-the-go breakfast options.
  2. Don’t skip breakfast: Regularly skipping breakfast can slow down your metabolism and throw your blood sugar levels out of balance, which makes it hard to stay focused throughout the day. Food provides energy and fuel for the body, so ensure you’re getting a protein- and fibre-rich breakfast. Some options include boiled eggs and avocado on seeded toast, a protein smoothie, warm porridge, chia pots and Greek yoghurt with berries.
  3. Eat protein and good fats at lunch: These satiating macronutrients will keep your blood sugars stable, which is the key to preventing afternoon cravings.
  4. Cap your caffeine intake: I recommend drinking one coffee a day before 10am. Consuming too much caffeine can cause a rise in cortisol and adrenaline, which can cause all kinds of hormonal issues, in addition to weight gain around the midsection. If you’re craving a coffee in the afternoon, try having a dandelion tea with almond milk.
  5. Cook extra food at dinner: Leftovers are lifesavers! I love making a huge dinner and portioning my lunch for the following day. Another great tip is to make meals that freeze well and can be re-heated. Some great options are bolognese, healthy curry, soup and sweet treats. They’re perfect when you’re strapped for time and need a quick fix.
  6. Reduce your stress levels: When your body is producing too much cortisol – the stress hormone – it can disrupt your sleep and make it hard to shift weight. Go into the JSHealth Stress-Free Zone every day for 10 to 20 minutes. This means putting your phone away and following a breathing practice, putting your legs up against the wall, reading your favourite book or going for a walk in nature. Taking some time for yourself is so good for the soul. If you’re strapped for time, why not try closing your eyes and focusing on your breathing while you’re on public transport or even in your car between appointments.
  7. Give up dieting: The JSHealth philosophy is all about giving up dieting for good. Simply put, dieting may be causing you to overeat and hold onto excess weight. Eat nourishing wholefoods and indulge with moderation and control.
  8. Establish a healthy nighttime routine: It’s so important to unwind and slow down your nervous system before sleep. Switch off technology at least two hours before you go to bed, dim the lights and have a bath or read a book.
  9. Get more rest: If you’re lacking in energy, it’s important to prioritise rest. Ensure you’re getting to bed early (between 9.30 and 10.30pm) and getting eight hours of sleep. Also, don’t be afraid to say ‘no’ to social arrangements when you need to relax and recharge – your friends will understand.
  10. Watch your drinks: Avoid or limit your intake of soft drinks (especially diet drinks) as they can cause sugar cravings and contain chemicals, flavour enhancers and additives, which create a toxic load in the body. Save a few glasses of alcohol for the weekends, enjoy a glass or two of wine with dinner. If you prefer spirits, stick to gin or vodka with soda and fresh fruit segments.
  11. Supplement with magnesium: A magic mineral, it helps with stress, constipation, sugar cravings and energy. Make sure to check in with your health practitioner when starting new supplements.
  12. Prepare your snacks: If you’re organised and have your own healthy snacks on hand, you’re less likely to be tempted by vending machines and café treats. Some great options include a handful raw nuts, Greek yoghurt with cinnamon, JSHealth protein balls, carrot sticks with hummus, flaxseed crackers with a slice of cheese or a protein-rich smoothie.

You can find more articles full of nutrition and lifestyle tips 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 for less than $3 a week and we also offer a free 7-day trial.

The post 12 Essential Health Tips For Busy Women appeared first on JSHealth.

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Right now, I have a lot on my plate (currently writing my 3rd book = exciting!!). Therefore, I am all about quick, no-fuss dinners. However, this doesn’t mean you need to compromise on taste or nutrition.

Here are 3 super quick (and delicious!) dinners I am loving at the moment:

Gut-Healing Salmon & Cauliflower Rice Bowl (pictured above)
If you’ve followed me for a while, you know I am obsessed with cauliflower. It pairs so beautifully with baked salmon. Find the recipe here.

One-pan Asian Snapper
One-pan dinners mean virtually no dishes. Perfect for when I am short on time. Find the recipe here.

Tomato & Basil Zucchini Pasta
Zoodles are a great way to increase your daily vegetable intake. I have been having this pasta dish with tinned tuna or some shredded chicken. Yum! Find the recipe here.

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 and we also offer a free 7-day trial.

The post 3 Quick Dinners I Am Loving Right Now appeared first on JSHealth.

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I do my best to ensure my diet is full of variety and bursting with colour and flavour. However, I am also a creature of habit!

Here are 5 healthy foods that I include in my meals pretty much every single day – because they make everything yummier and more nutritious!

  1. Chia Seeds

Chia seeds are truly nature’s little powerhouses! They are a fabulous source of fibre, plant-based protein and essential fatty acids. I add them to my morning smoothie or use them as the base for my chia pudding= yum!

  1. Avocado

Creamy, satiating and delicious; avocado is definitely a staple in my diet. I add it to my salads, enjoy it with eggs or use it to make guacamole.

  1. Greens

The nutritionist in me is coming out here but I truly do love greens. Kale, spinach, silverbeet, rocket, broccoli, the list in endless. I add a big serving to both my lunch and dinner.

  1. Almonds/Almond Butter

We all know I love my almond butter; I even take a little jar away with me when travelling. Almonds and almond butter are rich in monounsaturated fats, fibre, protein and also contain potassium, calcium and magnesium! When purchasing, look for brands that contain just almonds and maybe a touch of salt.

  1. Banana

The humble banana! Bananas sometimes get a bad rap but they are are so versatile, nutritious and accessible. I have banana in my smoothies, on top of porridge, in my pancake batter or I use it in baked goods.

You can find more recipes, nutrition and lifestyle tips in the JSHealth App, along with access to Nutritionists, ready and waiting to answer your questions. You can download the app on iTunes for less than $3 a week and we also offer a free 7-day trial.

The post The 5 Foods I Eat Everyday appeared first on JSHealth.

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These protein- and fibre-rich egg muffins are guaranteed to keep you full all morning. I also love having one in my bag as a mid-afternoon snack.

…..

5-Ingredient Egg Muffins

Makes: 12

Ingredients:

  • 12 organic eggs
  • sea salt and pepper
  • 2 cups mixed greens
  • ½ cup cherry tomatoes, chopped
  • ¼ cup good quality pesto
  • 1 tbsp olive oil or olive oil spray
  • fresh basil, to decorate

Method:

  1. Preheat the oven to 180°C or 360°F. Lightly coat or spray a 12-cup muffin tin with oil.
  2. In a large bowl, whisk the eggs and season with salt and pepper.
  3. Add egg mixture halfway up into each space of the muffin tin.
  4. Divide the mixed greens and cherry tomatoes between each muffin cup. Add 1 tsp of pesto to each.
  5. Add to oven and bake for 20–25 minutes, until the muffins are golden and cooked through. To check if the muffins are cooked, insert a skewer. If it comes out clean, then they’re ready.
  6. Store in an airtight container in the fridge for 4–5 days.

You can find plenty more delicious, quick and easy breakfast and snack ideas in the JSHealth App. You can download the app on iTunes for less than $3 a week and we also offer a free 7-day trial.

The post 5-Ingredient Egg Muffins appeared first on JSHealth.

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