Jessica Sepel’s Healthy Lifestyle & Food

Sweet Potato Cottage Pie

11:00 am PST, January 15, 2020

A JSHealth version of an old classic. Warming, hearty and family-friendly. This is a great meal to cook up on a Sunday as there is sure to be leftovers! See Notes for plant-based swaps.

Time to cook: 40 minutes 

Serves: 6

Ingredients

1 tbsp extra virgin olive oil 1 brown onion, finely diced 2 stalks celery, diced 2 carrots, diced 2 cloves garlic, finely diced 500g (17.6oz) grass-fed organic beef mince 400g (14.1oz) tin lentils, rinsed and drained 400g (14.1oz) tin diced tomatoes, no added salt 1 tbsp tomato paste, no sugar added 1 bunch basil, leaves roughly chopped 1 tbsp balsamic vinegar ½ cup (125ml) water, or stock  sea salt & black pepper, to taste

For the topping

2 …

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5 Reasons Why Carbs Are Not the Enemy

11:00 am PST, January 13, 2020

I was terrified of carbs for years! I developed such a toxic relationship with food and my body, I became convinced that even looking at carbs would make me gain weight!

However, after studying nutrition, I began to recognise the importance of good quality carbs. I realised I absolutely needed to incorporate them back into my diet.

So for any of you angels who also feel like you need to limit or restrict your carb intake, or believe you’ll gain weight eating carbs, I want to debunk some myths. I’ll explain why we all absolutely need to include carbs as part of a balanced, healthy diet.

1. Carbs are an essential macronutrient for a reason.

We thrive off carbs, and …

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4 Things I Do Every Day to Support my Metabolism

11:00 am PST, January 8, 2020

As we all readjust to normality after the holidays and look to get our health back on track, now is the perfect time to reset and consider whether you’re supporting your metabolism.

Your metabolism is so important – it’s responsible for converting food into energy. To support my metabolism, there are five things I do each and every day. I want to share them with you guys, so if you also want to give your trusty metabolism a helping hand, give them a go today! They’re all super simple and easy to incorporate into your daily routine!

1. My Metabolism + Sugar Support formula

Angels, this formula is a game changer. It contains Chromium, Magnesium and Zinc to assist …

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News Flash: You Don’t Need to Diet this January!

11:00 am PST, January 1, 2020

A Message from Jess:

Hi angel!

Happy New Year!

Maybe you had the best intentions at the start of 2019, but found it super hard to follow through on them?

This isn’t your fault. Diets are not designed to be sustainable. I’ve never met anyone who could stick to a diet for more than 3-6 months! 

When it comes to keeping resolutions, it is very important you don’t place pressure on yourself to do it all perfectly and follow the “perfect” diet – often this pressure backfires and we give up altogether. Think, balance, and being kind towards yourself. Just make the best choices available to you. Be proud of the small changes that you ARE making!

You do not …

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Jess’ Thoughts on 5 of the Biggest Health Trends of 2019

11:00 am PST, December 29, 2019

2019 is drawing to a close (isn’t it crazy how quickly the time has flown!), so it’s time to reflect on some of the biggest health trends and fads we’ve seen over the past 12 months. I’m debunking the myths and sharing my opinions with you all, so we only carry the real stuff into next year!

CBD Oil

CBD oil has been everywhere this year. People claim it’s the greatest thing since sliced bread – an anti-inflammatory which can help treat pain, anxiety, depression and other diseases, and improve skin health.

Most people aren’t aware that most of the evidence is questionable – a lot of the studies are in their early days, with many of them being conducted …

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Raw Chocolate Almond Tarts

11:00 am PST, December 25, 2019

Overindulged over Christmas, angels? Not to worry, here’s a sweet treat that you can whip up for your new year’s celebrations, without the sugar rush! It contains fibre and healthy fats to keep you fuller for longer, and stabilise those blood sugar levels. After all – the JSHealth philosophy is all about balance! Happy new year, beautiful!

Makes: 5 small tarts or 1 large tart

Ingredients:

Nut crust

1 1/2 cups of almonds, soaked for 4-6 hours 1/2 cup of shredded coconut 1/3 cup of coconut oil 5-6 fresh dates, pitted Pinch of Himalayan salt

Chocolate filling

1/2 cup of cacao powder 1/4 cup of raw honey, agave, maple syrup 1/4 cup of coconut butter or oil 1 tsp cinnamon

Method:

Combine all …

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8 Non-Diet Health Resolutions for 2020

11:00 am PST, December 22, 2019

A Letter from Jess:

My darling JSHealth girls,

What a year it has been, living and loving the JSHealth life together! I am truly so proud of you for your dedication to living the healthy life. 

Doing it together feels so much easier, right? I hope you feel our genuine love and care for you.  JSHealth’s honest mission and purpose has always been to support you to live your best and healthiest life with kindness and balance. 

Our vitamins, books, app and 8-week program were all created for one simple reason: to help you navigate this crazy world of wellness, and find a sustainable way of life that provides you with true freedom, body love and happiness. 

And do you …

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A JSHealth Christmas Menu

11:00 am PST, December 18, 2019

Hi angels! Christmas is only days away, but not to worry – I’ve come up with a delicious and nutritious recipe for you, using all my favourite recipes from the JSHealth App!

Want to try them out yourself? The JSHealth App is 50% off at the moment, and with more than 450 recipes like these, it’s everything you need for the festive season and more!

So get cooking with me, this Christmas will be a goodie!

Jess xx

To Start:

Pumpkin, ricotta and tomato tart

 

Mains: 

Lemon baked side salmon (newly added to the App)

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5 Ways to Stay Healthy While Travelling

3:07 pm PST, December 17, 2019

I love travelling – visiting different countries and experiencing other cultures is so much fun! However, it can be tricky to maintain a healthy lifestyle when you’re travelling and have less access to fresh, healthy foods.

With the holidays coming up and so many people planning incredible trips away, I’m sharing some of my top tips to help you stay on track while travelling!

1. Prepare!

This is absolutely key! I always carry healthy snacks when I travel, especially when I’m going on a long flight! Some of my favourites are protein balls, nuts and dates. If you have healthy snacks on hand, you’re less likely to be sucked in to the sugary, salty options all around you whenever …

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5 Things I’m Currently Doing to Manage my Anxiety

11:00 am PST, December 8, 2019

I’ve spoken publicly about my recent experiences with anxiety, particularly over the last year after losing my best friend to suicide. I completely understand the feeling of being trapped, a prisoner to your own symptoms. 

This experience genuinely inspired me to create my own anxiety formula using nutrients and herbs which helped me personally, and also helped my clients when I was practicing as a nutritionist.

Especially during the holiday season, it can be really tough to manage stress – with work deadlines, constant events and parties to attend, and just a generally emotional and tough time of year for many of us.

So I want to share with you the five things I’m doing at the moment to manage …

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7 tips to squash those post-dinner sugar cravings

11:00 am PST, November 24, 2019

Developed a taste for the sweet stuff? If you find yourself suffering from serious sugar cravings post-dinner, here are some of my favourite tips which have made a world of difference for me!

1. Avoid fruit in the afternoon

While I love fruit, I recommend enjoying it before lunchtime to avoid spiking your blood sugar levels. I’ve noticed those who eat fruit as a part of their afternoon snack are much more likely to suffer from sugar cravings later on at night. So avoid after 12pm if possible!

2. Eat a high protein snack in the afternoon

Enjoying a protein-rich snack each afternoon at 4-5pm helps to balance your blood sugar levels, and provides a slow release of energy – …

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Baked Eggplant with Tahini & Pomegranate 

11:00 am PST, November 19, 2019

This side dish is inspired by the great Yotam Ottolenghi and has those classic Middle Eastern flavours. The combination of baked eggplant with tahini, dukkah and pomegranate is a tastebud sensation. You can whip this dish up in less than 30 minutes. 

Time to cook: 30 minutes

Serves: 4, as a side

Ingredients: 

3 eggplants, sliced into quarters  3 tbsp extra virgin olive oil  sea salt 

For the dressing

4 tbsp tahini dip or hulled tahini  1 tbsp maple syrup ¼ tsp ground harissa spice mix 2 tbsp filtered water

To serve

¼ cup (40g) pomegranate arils  ½ bunch mint leaves, chopped 2 tbsp dukkah spice (optional)

Method

Preheat the oven to 180°C or 350°F. Line a baking tray with baking …

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