Jessica Sepel’s Healthy Lifestyle & Food

7 Things I Do To Keep My Hair Healthy

12:00 pm PDT, March 17, 2019

When it comes to strong and healthy hair, I’m a big believer in nourishing the body from the inside out. Filling my plate with nutrient dense foods where possible is a priority for my overall long-term health and also for supporting hair growth and strength.

However, did you know that lifestyle factors can also impact the health of our hair? Stress, sleep, medications, hair products and grooming behaviours all play a role.

To keep it simple, I’ve put together 7 lifestyle and dietary tips to keep in mind when it comes to healthy, luscious locks.

Eat a diverse diet rich in whole foods I always ensure my meals contain a mix of protein, complex carbohydrates and a source of mono/poly …

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7 Ways To Help Reduce The Severity Of Cold Sores

12:00 pm PDT, March 14, 2019

Cold sores are a common condition that can be unpleasant, uncomfortable and even a little painful. To give you a helping hand, we’ve put together 7 nutrition and lifestyle tips. When implemented in conjunction with treatment options prescribed by your doctor, these tips may help to reduce the frequency and severity of cold sore outbreaks.

Lysine

An essential amino acid contained in protein rich foods such as lean meats, poultry, fish, lentils, eggs, pumpkin seeds, quinoa and beans. Talk to a health professional about supplementing with L-lysine. It may not stop cold sore outbreaks, but it can help with reducing the severity and frequency.

Zinc

This nutrient plays a role in the rate of wound healing and is …

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10-Minute Quinoa Tabouli

12:00 pm PDT, March 12, 2019

This JSHealth app recipe is tasty, fresh and ready in a flash. Our quinoa tabouli is the perfect side to enjoy with your favourite protein. Chicken, fish, lamb, lentils – the choice if yours!

It also stores well in the fridge for 2-3 days and is an easy one to make when entertaining.

 

10-Minute Quinoa Tabouli 

Serves: 4, as a side

Ingredients

2 cups cooked quinoa½ bunch parsley, stems and leaves chopped½ bunch mint, leaves chopped and stems discarded1 punnet cherry tomatoes, quartered1 small cucumber, diced¼ Spanish onion, finely diced2 tsp lemon zest2 tbsp extra virgin olive oil1 tbsp white wine vinegarsea saltblack pepper

Method

Place all of the ingredients in a large mixing bowl and toss to combine.Season …

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4 Sweet Treats I Enjoy After Dinner

11:00 am PST, March 7, 2019

A lot of people say to me “Jess, I can’t help my after dinner sweet tooth”. Welcome to the club!

We all have nights where we crave something sweet after dinner. These days, I prefer to indulge in something healthier to avoid the sugar hangover the next day. Refined sugar also effects my sleep and mood. Below are some really nutritious and refined sugar free treats I personally love to enjoy after dinnertime.

I recommend enjoying these healthy sweet treats about 2-3x/week.

Here are 4 sweet treats I’ve been loving at the moment:

Salted Cacao & Almond Butter Fudge (pictured above)Making my almond butter fudge for family and friends always brings me joy. The best thing about this treat is …

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How My Approach To Exercise Has Changed

11:00 am PST, March 3, 2019

I exercise to nourish my body, not to punish it.

I actually exercise less these days because of my commitment to tune into to my body and actually listen to it. Some days I wake up a little tired, which means I’ll rest and take it easy. Some days I wake up energised which means I’ll do one of my favourite workouts. These days that ranges from walking, yoga or a HIIT session.

I used to feel so much pressure to do a hardcore workout everyday ‘to off burn calories’ or a food binge. Exercise used to be about punishing off ‘my diets sins’ – crazy!

The moment I started exercising with kindness and balance, my relationship with my body changed. …

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10 Cooking Staples I Always Have On Hand

11:00 am PST, February 28, 2019

I find that having my go-to cooking staples and essentials on hand makes a drastic difference to my motivation to cook. It also saves me so much time and means my meals are always bursting with flavour!

I usually have these ingredients laid out near my stove or on my kitchen bench. I highly recommend doing the same.

These are my 10 cooking staples to provide you with some inspiration:

Chilli flakes A little spice makes everything nice! I love topping my meals with a pinch of chilli flakes to add an extra punch of flavour.

Lemons When it comes to cooking, we are always looking for a balance between core flavour profiles. Fresh lemon juice has an acidic flavour …

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Self-Love Is A Work In Progress

11:00 am PST, February 24, 2019

Truth time. It’s not easy for me to admit it, but I still can’t wear a bikini to the beach with 100% confidence and comfort.

I had someone negatively comment on my stomach when I was a little girl that I think scarred me (I speak about this story in book 3). Since then, it’s been hard to truly love it, despite putting so much time and energy into all things self-love.

That’s why I always say – please avoid commenting on children’s body shapes and sizes. Think about the language you are using when talking to others and also when talking to yourself.

I also want you to know that it is unrealistic to feel good and confident about …

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My Guide To Hotel Buffet Breakfasts

11:00 am PST, February 21, 2019

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 …

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One Pan Cajun Chicken & Roasted Veg

11:00 am PST, February 19, 2019

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 …

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Your Weight Does Not Define How Beautiful & Healthy You Are

11:00 am PST, February 17, 2019

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’ …

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Vegetable & Ricotta Lasagne

11:00 am PST, February 14, 2019

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 …

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A Love Note From Jess This Valentine’s Day

11:00 am PST, February 12, 2019

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 …

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