May 18, 2020 at 09:00PM As isolation restrictions begin to relax for some, it’s time to think about returning to normality, and re-establishing some kind of a healthy routine. Remember, the JSHealth philosophy is all about balance and kindness. I want to help you live a sustainable healthy life, rather than encouraging a strict diet to help you get back to the healthiest version of yourself! The JSHealth way will allow you to stay on track – not just jump onboard a fad diet, only to fail within the week, and condemn yourself to unhealthy habits! So here are my top five tips to help you get back into the swing of your healthy lifestyle! 1. Prepare Don’t stress, I’m not saying you need to meal prep all your meals for the week! That can get boring very quickly, and can also seem like a huge effort! Instead, focus on packing healthy snacks to carry with you throughout the day. Think things like fruit, chopped vegetable sticks with hummus, or boiled eggs. These things require minimal preparation, but will keep you satiated, and stabilise your blood sugar levels – meaning you’ll be less likely to reach for sugary, less healthy options you might have become accustomed to over the holidays… Also, stock up on fresh fruit and vegetables, as well as lean proteins and healthy fats. Keeping these items in your kitchen means you’re much more likely to choose healthy alternatives, and cook for yourself – you have everything you
Category: JessicaSepel
Chicken Noodle Soup
May 13, 2020 at 09:00PM Chicken noodle soup is one of those nostalgic meals that the whole family loves. This recipe serves three, but can be easily doubled and enjoyed throughout the week! Time to cook: 20 minutes Serves: 3 The post Chicken Noodle Soup appeared first on JSHealth. Continue Reading… Author jessicasepel | JessicaSepel Selected by CWC
Four Tips for Getting the Most Out of Your Workout
May 11, 2020 at 09:00PM Hi angels, We all love a good workout – getting sweaty, feeling energised, and enjoying moving your body is such a fantastic feeling! BUT if you’re not following my top tips for getting the most out of each workout, chances are you aren’t seeing the results you’re working for, or you’re not recovering properly between sessions! Give these a go today, and see the difference they make! Jess xx 1. Warm up! NEVER skip a warm up, angels! I know it can be tempting to dive straight into the high intensity part of a workout, and skip the slower warming up of your muscles, but it is essential you take even a few minutes to activate the key muscles you’ll be using, and warm your body up. This prevents injury, and actually allows you to use your muscles properly, performing movements correctly so you get more out of them! It’s so worth taking an extra few minutes to warm up! 2. Food is fuel! If you’re working out regularly, your body is going to need more food to fuel the energy it’s using in each session – and the types of food you require may be different too! Make sure you’re eating enough protein and carbohydrates each day, to replenish your body and your energy stores. Having a post-workout meal which includes a quality source of complex carbohydrates, and a source of protein, can really help synthesise your muscles after a workout, so you’re getting
Two Recipes for Mother’s Day
May 06, 2020 at 09:00PM Hi angels! Not sure what to get mum this Mother’s Day? Cook for her instead, she’ll be SO impressed with these two delicious, super simple, nutritious recipes! Bircher Muesli This is my healthy version of Bircher Muesli. It’s quick, easy and you can make a big batch and refrigerate any leftovers for up to a week! Time to cook: 5 minutes, 1 hours fridge time Serves: 4 Ingredients: 1 cup rolled oats, or quinoa flakes for gluten-free 1 cup (250mL) water, or milk of choice 1 serve JSHealth Protein + Probiotics (optional) ½ cup slivered almonds ¼ cup sunflower seeds, or pumpkin seeds 1 tsp sesame seeds 1 tbsp shredded coconut ¼ cup goji berries, or dried cranberries ½ tsp cinnamon 2 tbsp Greek yoghurt (or coconut yoghurt for dairy-free) 1 tsp honey, maple syrup or stevia To serve: 1 apple, grated ½ cup blueberries, or strawberries Method: In a large bowl, combine all of the ingredients. Stir to combine. Place the bowl in fridge and allow to soak for a minimum of one hour, or overnight. Serve with grated green apple and blueberries. Keeping the fruit separate ensures it doesn’t brown and means your bircher will last longer in the fridge. Keep stored in fridge for up to 5 days. Pancakes with Salted Caramel The best accidental & healthy salted caramel sauce you will ever try! I was in my kitchen with a bottle of maple and tahini and thought combining them would create something
4 Ways to Manage Stress
May 04, 2020 at 09:00PM No one enjoys feeling like they’re constantly stressed out – it’s exhausting and draining! I’ve been there too many times, and have learned from my experiences the best ways to manage stress. I hope my top tips help you next time you’re feeling stressed too, angel! 1. Switch off social media by 8pm every night. I enforce this every single night, because it makes sure I have a break from work, spend some time being present with my friends and family, and feel much less stressed out! Having a break from both work and your phone is SO essential – you’ll feel calmer, more energised, and you’ll sleep better! I actually delete my social media apps every night at 8pm, so there is zero temptation to look at my socials! Give it a go, it makes a world of difference! 2. Limit your coffee intake to one per day. Consuming too much caffeine increases your cortisol and adrenaline levels, which can lead to a hormonal imbalance, and places so much stress on your body! I stick to one coffee per day, always before midday. Then, if I’m craving coffee later in the day, I’ll opt for a chai tea or homemade chai latte! Reducing your coffee intake will not only help you feel less stressed, you’ll also sleep better and your energy levels will remain more stable throughout the day. 3. Prioritise sleep. A good night’s sleep does wonders for stress levels! Aim for 7-9
7 Practical Tips for Healthy Eating During Isolation
April 27, 2020 at 09:00PM 1. Prepare! Angels, we all know ourselves well enough to realise that when we’re stuck at home, and always right next to the kitchen, we’re thinking about food more and more often. If you’re anything like me, I walk between the pantry, and fridge, and back again, many times throughout the day! And that is okay! However, if you prepare for this, and acknowledge the habit, you can make sure your fridge is well stocked with fruit and vegetables, and can prep some healthy snacks in advance – for moments like these! The JSHealth App has SO many fab options to inspire you! If there are healthy options ready to go right in front of you, that’s what you’ll reach for! Whereas if there is chocolate, chips and soft drink at the ready, how can you possibly resist!? So acknowledge your own habits, and plan accordingly! 2. Work away from the kitchen! Having a separate workspace, away from the kitchen if possible, is super helpful. Being out of view of the kitchen means you’re less likely to spend hours contemplating what is hiding behind those cupboard doors, and less tempted to keep going back for more food when you aren’t even hungry. Similarly, your brain sends hunger signals when you’re in places like the kitchen, which you associate with food and eating, so if you’re working in there, chances are your body is expecting food the entire time, and you’re feeling hungry (even if you’re