Jessica Sepel’s Healthy Lifestyle & Food

A nutritionist’s guide to alcohol

11:00 am PST, November 10, 2019

With the holiday season quickly approaching, drinking alcohol can become a more regular part of our lives over the coming months. While drinking is often a social event, it can be easy to overdo it, leaving yourself feeling like you’re on struggle street the next day!

The JSHealth philosophy means you can definitely enjoy the pleasures of life – even if that means a glass or two of wine on a night out.  I advocate everything in moderation! Personally, I try and keep weekdays alcohol-free, and then enjoy two or three glasses of wine per evening on weekends. I do love me a dry Rosé 😉

It is definitely possible to drink in moderation and choose healthier alternatives, so you …

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Sticky Date Pudding Breakfast Oats

11:00 am PST, November 6, 2019

These sticky date breakfast oats are one of my favourite recipes from my latest book, ‘The-12 Step Mind-Body-Food Reset’. Such a nourishing, filling brekkie, packed with fibre and protein for lasting energy – and so insanely delicious too!

Sticky Date Pudding Breakfast Oats

Serves: 1

Ingredients

½ cup rolled oats ½ cup milk of choice 4 large fresh medjool dates, pitted and chopped 1 tbsp tahini (plus 1tsp extra, to serve) 2 tbsp Greek yoghurt or coconut yoghurt, to serve Pure maple syrup, to serve

Method

Place the oats, milk, half the dates, tahini and ¾ cup water in a small saucepan over medium heat. Cook, stirring constantly, until the mixture comes to a simmer. Reduce the heat to the …

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Dieting made me afraid of every single food group

11:00 am PST, November 3, 2019

I’ve tried every diet in my time, from low-carb, to paleo, to the lemon detox diet. I’ve counted calories and cut out sugar. And the biggest thing I learned throughout all these supposedly “healthy” diets: how unhealthy and unhappy dieting really makes you.

After becoming a chronic fad dieter when I was just 13, I have only truly learned how to live a healthy, balanced life in the last few years. Now, my philosophy on health couldn’t be more different.

The diet culture instils a lot of fear.

We’re constantly told to try a new diet, or cut out a certain food group. This makes it easy to become obsessed with food, or the “healthy life”.

We are inundated with …

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My Three Favourite Vegan Protein Sources

12:00 pm PDT, October 31, 2019

Happy World Vegan Day! With our focus on sustainability, animal welfare and health continuing to grow, there are more and more vegan options available to us all the time.

I love adding in plant-based meals to my diet, even though I’m not a vegan myself, to boost my vegetable intake and add some variety to my meals!

But keep in mind, not all protein sources and vegan meat alternatives are created equal… Some of the “meats” you can buy are super high in sodium, sugar or artificial ingredients, so I recommend steering clear of these when you can.

My favourite vegan sources of protein, in order, are:

1. Legumes

Legumes can refer to anything from beans, to lentils, chickpeas, peas …

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Halloween Cookie Monsters

12:00 pm PDT, October 29, 2019

This is no trick: these cookie monsters are the perfect treat to whip up with Halloween only days away. This Thursday, I’ll be sporting my spooky costume, and making a batch of these delicious cookies to hand out to any trick-or-treaters. Boo!

Halloween Cookie Monsters

Makes: 10 monsters

Ingredients

1 ½ cups almond meal ½ cup buckwheat flour ½ tsp baking powder  ¼ tsp salt 1 egg 1 tsp vanilla 3 tbsp maple syrup ¼ cup extra virgin olive oil 100g dark chocolate, melted and cooled 50g dark chocolate chunks Candy eyes

Method

Preheat the oven to 160°C or 320°F. Line a baking tray with baking paper.

In a medium-sized mixing bowl, combine the almond meal, buckwheat flour, baking powder …

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One Pan Cajun Chicken & Roasted Veg

12:00 pm PDT, October 23, 2019

Spice up your mealtimes with this simple one-pan chicken creation. You may have seen me make it for dinner on my Insta stories this week, swapping out the chicken for salmon – another super nutritious and easy meal idea.

We’ve made our own Cajun spice mix, but you can also 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 …

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My Go-To Health Professionals You’ll Want to Visit ASAP

12:00 pm PDT, October 20, 2019

Having a trusted group of health professionals and practitioners to rely on whenever you need is so important. By visiting the right specialist, you can be sure you’re getting the most reliable, personalised and affordable care.

I’ve found recommendations from friends and family to be so helpful in building a network of people I trust, so here are my own recommendations for anyone looking for a nudge in the right direction.

 

Acupuncture – Dr. Marina Christov

Marina, from the House of Life Clinic in Armadale, has the most healing energy. I just adore her as a human being, full stop!

Having practised Chinese medicine for more than 20 years, she has adopted a holistic approach to …

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Homemade Baked Beans on Toast

12:00 pm PDT, October 15, 2019

Making your own baked beans is incredibly simple and requires minimal preparation. This recipe from the JSHealth app makes enough for two but can easily be doubled to allow for leftovers.

 

Homemade Baked Beans on Toast Making your own baked beans is incredibly simple and requires minimal preparation. This recipe makes enough for two but can easily be doubled to allow for leftovers.

Serves: 2

Ingredients

1 tbsp extra virgin olive oil ½ brown onion, diced 1 garlic clove, crushed 2 tsp sweet paprika 1 tin cannellini beans, drained and rinsed 1 tin tomatoes 2 tsp balsamic vinegar sea salt and pepper, to taste

To serve

large handful rocket leaves ½ avocado, sliced 2 slices toast …

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Top Tips For Grocery Shopping On A Budget

12:00 pm PDT, October 13, 2019

It’s a common myth that eating a balanced and nutritious diet costs a bomb. In reality, it can actually be very affordable. With a bit of extra planning and thought put into it, filling up your trolley with delicious, fresh and nourishing food can be achievable for all budgets.

Here are our top tips for grocery shopping on a budget:

Make a plan. Before you even get to the grocery store, sit down and plan out your meals for the week. This way you can then write a shopping list and not get carried away when cruising the isles. Buying only what you truly need is not only helpful when it comes to budgeting but also eliminates waste. We all …

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Vegan Lemon & Blueberry Cheesecake

12:00 pm PDT, October 9, 2019

Today I am excited to share this delicious vegan cheesecake recipe with you. It is one of my favourite recipes from my new book, ‘The 12-Step Mind-Body-Food Reset’. This raw dessert is delicious, simple to prepare and is perfect for sharing with loved ones. You can also make it ahead of time and keep it stored in the freezer for up to 3 months (just make sure to transfer it to the fridge for about 1 hour before serving!). I hope you love it as much as I do.

 

Vegan Lemon & Blueberry Cheesecake

Serves: 12 Prep: 25 mins + overnight soaking + 3 hours freezer time (don’t worry it’s easier than it sounds!)

Ingredients For the base: 

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A Sneak Peek Into My Book 3 Launch Party

8:19 pm PDT, October 7, 2019

Last Thursday night, the JSHealth team and I hosted a little party at our office to celebrate the launch of my 3rd book, ‘The 12-Step Mind-Body-Food Reset’.

Every book is probably a much easier version of birthing a baby. You have to nourish and nurture it for 9-12 months. It’s a huge amount of work and effort. It also takes a village to make it happen. You would be amazed to see what goes on behind the scenes when it comes to putting a book together, I know I still am.

It also takes a lot of courage and vulnerability to put your work out there. Thank you so much to all of you for caring enough to …

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Cookies & Cream Smoothie

1:00 pm PDT, October 1, 2019

This smoothie is made with our new JSHealth Protein + Probiotics, which is packed with nourishing and gut-loving ingredients. Cookies and cream is one of my favourite flavours and I know you’re going to love it. Enjoy!

 

Cookies & Cream Smoothie

Serves: 1

Ingredients:

1 serve JSHealth Protein + Probiotics Cookies & Cream 2 tbsp desiccated coconut 1 medjool date, pitted ½ frozen banana, peeled and sliced 3 tbsp rolled oats 1 cup (250ml) milk of choice, we used almond 1 cup ice cubes

 To serve

1 tbsp toasted coconut flakes (optional)

Method

Place all of the ingredients in a blender and blitz until smooth and creamy. Serve in a tall glass …

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