Jessica Sepel’s Healthy Lifestyle & Food

Homemade Almond Mylk

11:00 am PST, January 15, 2019

Making your own almond mylk at home is incredibly easy and also cost effective. Store bought almond mylk often contains added sugars or preservatives whereas our homemade almond mylk is sugar free.

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Homemade Almond Mylk 

Makes: 1 Litre

Ingredients

Base Recipe:

1 cup raw almonds, soaked in filtered water overnight 4 cups filtered water ½ tsp vanilla essence 1 nut mylk bag or muslin cloth (we used a new clean blue kitchen cloth)

Method

Drain and rinse the almonds in a large sieve or colander. Combine the almonds, filtered water and vanilla in a high powered blender and blitz for a few minutes until smooth. Place the nut mylk bag or cloth on top of a fine-mesh strainer or colander. …

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7 Tips To Nourish Your Body (Not Punish It!) After Overindulging

11:00 am PST, January 13, 2019

How do we start to feel energised again after holiday indulging? And how do we go about this without turning to a radical/extreme diet or fitness regime? (These usually come to a messy end sooner than we had hoped anyway!)

Please let go of the temptation to start that diet, we all know they just don’t work. JSHealth is here to support you to feeling your absolute best, no diet needed! And the results are long term. It is a lifestyle you can enjoy and maintain.

First up, remove the guilt you may be feeling and focus on nourishing that beautiful body – no more punishing.

After I’ve overeaten or indulged (which we all do sometimes!), I’m actually incredibly kind …

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10 Health Changes To Make This New Year – No Diets Included!

11:00 am PST, January 6, 2019

At this time of year we are constantly being bombarded with messages, advertisements and conversations regarding resolutions. So many of these are weight loss focused, involve a new fad diet or sadly take the enjoyment away from food.

We need to embrace a kinder and more realistic mindset when it comes to setting goals for the year ahead.

It’s all about creating positive habits, rituals and maybe even challenging ourselves a little.

Start small, don’t overwhelm yourself and forget the crazy diets. We have to start to think of the healthy life as a long term, forever situation.

Here are 10 non-diet related resolutions:

Make cooking at home a regular event.

This is the key to a healthy …

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My Healthy Christmas Menu – Nutritionist Approved

11:00 am PST, December 18, 2018

We did it! We have come to the most fun and festive time of the year and I want to let you know – you can be health conscious and still enjoy this time. In fact, during the holiday season, I adore creating healthy dishes for friends and family. It is quite amazing just how much they love these nourishing options.

As you know JSHealth is all about healthy, easy and nutritious dishes – but you never have to compromise on taste.

This is literally my personal go to holiday menu that I make for friends and family at Christmas time…

Entrée:

A Healthy Party Platter – find my tips here! Cashew & Sweet …

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5 Tips I Follow During The Holiday Season

11:00 am PST, December 15, 2018

The holiday season is one of my favourite times of the year.

I believe we can absolutely still ENJOY the holiday season, be social, drink alcohol, eat delicious food– and come out of this time FEELING GOOD and without gaining weight and feeling bloated.

We need to change our mindsets a little around this time. A lot of jump into this time with the mentality of “I am just going to go all out” because the diet starts in January. Instead, we should let go of this diet mentality and eat consistently well all year – that includes indulgence.  We want to aim to get through the holiday season feeling energised, refreshed and ready for the year ahead.

The JSHealth …

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3 On-The-Go Breakfasts I’m Loving Right Now

11:00 am PST, December 11, 2018

On the weekends I love to cook up a big breakfast spread or make a batch of yummy pancakes, but on weekdays this isn’t always an option.

To make sure I’m not compromising on taste or nutrition, I instead prep some portable breakfast options. I turn to things that I can either whip up the night before and keep stored in the fridge or something that takes less than 5 minutes to throw together and pack with me.

Life is busy (particularly at this time of year!) but breakfast is truly so important. Here are 3 on-the-go breakfast options I adore:

5-Ingredient Egg Muffins

Eggs are truly so nutritious and make for a great protein packed breakfast. I make a …

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Mediterranean Frittata

11:00 am PST, December 9, 2018

This frittata takes no time to whip up and is the perfect breakfast option to prepare on a Sunday and enjoy throughout the week.

Mediterranean Frittata

Serves: 4-6

Ingredients

8 organic eggs sea salt black pepper 2 handfuls baby spinach, shredded ¼ cup chopped basil leaves ¼ cup Kalamata olives, pitted and sliced 50 g smoked salmon, finely sliced or tinned salmon 50 g Danish feta, crumbled (optional) 1 tsp chilli flakes, optional

Method

Preheat the oven to 180°C or 350°F. Line a baking dish with baking paper. In a large bowl, whisk the eggs and season with salt and pepper. Spread the baby spinach, basil and half of the olives across the base of the lined dish. Pour over …

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12 Tips To Eat Healthily On A Budget

11:00 am PST, December 8, 2018

It’s a common misconception that you need to purchase expensive super foods to eat healthily. In reality, there are plenty of wholesome, nourishing and cost-effective foods that you can keep on rotation.

With a little planning and some handy tips, you can live the healthy life on a nice budget.

Get planning: Look up your grocery store online before you go shopping and see if they have any weekly discounts and specials. It’s also cost effective to buy in bulk and shop at your local farmers’ market –they often have discounts. Remember to always scan your reward cards! Stick to the basics: Some great cost-effective foods include oats, chickpeas, lentils, beans, wholemeal pasta, brown rice, eggs, minced meat and tuna. …

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Savoury Sweet Potato Loaf

11:00 am PST, December 4, 2018

This wholesome loaf will leave you feeling nourished and satisfied thanks to an array of healthy fats, fibre and complex carbohydrates. Pair it with fresh, leafy greens and avocado or tahini.

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Savoury Sweet Potato Loaf 

Makes: 1 loaf, 1-2 slices per serve

Ingredients:

For the dry ingredients

2 cups almond meal ½ cup LSA or ground flaxseed ¼ cup psyllium husk 2 tbsp fresh or dried rosemary 1 tsp turmeric 1 tsp fennel seeds (optional) ⅓ cup grated parmesan (optional) 1 ½ tsp baking powder 1-2 tsp sea salt 2 tbsp pumpkin seeds, to top

For the wet ingredients

3 eggs, whisked ¼ cup olive oil 1 ½ cups sweet potato mash, cooled

Method:

Preheat the oven to 180°C or …

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5 Tips For A Deeper Sleep

11:00 am PST, December 2, 2018

So often we are being told to ‘get your 8 hours of sleep’ . However, truthfully these days it’s not always as simple as that.

I have struggled with insomnia during different periods of my life. Consequently, what I have come to realise is that my lifestyle, stress levels and eating choices throughout the day all play a role.

One thing I am sure of is that technology and social media are definitely not helping our sleep patterns.

Below I have outlined some of the tricks I have personally used to fall asleep and stay asleep.

Skip the afternoon caffeine hit Caffeine functions as a stimulant and can stay in our systems for hours. Enjoy your daily caffeine hit before …

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Finding Freedom With Food On The JSHealth Program

11:00 am PST, December 1, 2018

I am constantly blown away with the phenomenal transformations that the JSHealth community are experiencing. In this program Q & A, Lauren opens up about her struggles with food anxiety, disordered eating and consequent hormone imbalances. She explains how the JSHealth 8-Week Program and it’s principles have helped her develop a healthy relationship with food and stopped the diet cycle. Nothing makes me happier than hearing how the women in the JSHealth community are thriving off the 8-week program and supporting each other each and every day.

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 Lauren, 21, Australia

Tell us a little bit about yourself and what inspired you to start the 8-week program. Was there a turning point in your life? As a teenager, I suffered badly with …

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Pumpkin Pie Spiced Porridge

11:00 am PST, November 27, 2018

This American-style porridge is creamy, spicy and a beautiful way to use up leftover pumpkin.

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Pumpkin Pie Spiced Porridge 

Serves: 1

Ingredients

⅓ cup rolled oats 1 tbsp chia seeds 1 cup milk of choice ½ tsp cinnamon pinch nutmeg ½ cup pumpkin mash or puree ½-1 tsp maple syrup

To serve

2 tbsp chopped pecans 2 tbsp Greek Yoghurt or coconut yoghurt 1 tbsp almond butter 1 tbsp cranberries, optional

Method

Place the oats, chia seeds, milk of choice, cinnamon and nutmeg in a small saucepan. Allow the oats to soak for 30 minutes. Place the pot on the stove over medium heat. Add the pumpkin and maple syrup. Stir to combine. Bring the mixture to the boil, …

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