| Posted by My Super Nanny
Meet Jessica Sepel...
She's one of Australia's leading clinical nutritionists and the founder of JS Health, a course designed to help people achieve their optimal selves, through eating well, regular exercise and mindfulness.
That's not to say delicious treats aren't on the menu...be sure to try out her Peanut Butter and Banana Muffins; they may taste naughty, but they get the Nutritionist's tick of approval. Winning. 😋
Can you tell us about the JS Health Program and how it came about?
After the release of my first book, I realized people are still feeling confused and overwhelmed by the healthy life. I decided to create an interactive online version of my work and principles to gently guide people to being the best versions of themselves. And more specifically to giving up diets for life and finding a balanced approach to health, weight and food.
What is your number one healthy eating tip?
To be a conscious eater – aware of how food makes you feel. We need to connect to food and our individual bodies. I teach you how to do this in my books and online program. We need to look at each plate of food and ask ourselves, “is this going to nourish me, energise me and make me feel good?” If yes is the answer, eat it with joy!
What is your day on a plate?
7am: I wake up to a warm lemon water or a shot of apple cider vinegar to fire up digestion and detoxify my body first thing in the morning. Then I’ll start my day with some movement – a walk in nature, 30-45 minutes of yoga or a HIIT/weights session.
9am: Breakfast is usually my power protein smoothie topped with homemade granola, mixed nuts and seeds or an egg based brekky with avocado and greens. As well as my one-a-day piccolo coffee.
10:30am: A mid-morning snack is essential for regulating blood sugar and keeping energy levels high – I love a handful of raw walnuts or raw veggies with tahini or hummus between clients and meetings.
1pm: I usually have a dark, leafy green salad (packed with broccoli, rocket and spinach) with a portion of protein (sustainably-sourced tuna, organic chicken or lentils) with a complex gluten-free carbohydrate (quinoa, brown rice or sweet potato are my faves). I also always include a good fat – like avocado, hummus or a sprinkle of mixed seeds to keep me satiated and avoid cravings in the afternoon. My go-to salad dressing is a combination of olive oil, tahini, lemon juice and Dijon mustard.
4pm: I love a cup of herbal tea with a few spoonfuls of organic greek yoghurt with cinnamon and stevia to sweeten. Or 2-3 of my sugar-free protein balls, carrot sticks with hummus or 2 brown rice cakes with almond butter. This is also an ideal time to take a 30-minute switch off – the JSHealth Stress Free Zone. I make this a priority every single day. Sometimes I’ll just shut the door, put my legs up the wall and rest. I also love to read, meditate, practice yoga, go for a walk – as long as my phone is off!
7pm: I try to have an early dinner whenever possible to allow my digestion to settle before bed. One of my favourite dinners is a grilled protein (salmon or chicken breast) with a side of roasted veggies (brussels sprouts!!) and a green salad. I love to keep it simple – flavouring meals with lots of herbs and spices. I also switch my phone off now to assist my nervous system to truly rest after a really big day.
8pm: Chai tea and chill time. If I feel like something sweet I’ll have a dessert at around 8pm, after I’ve switched off for the night. Enjoying a couple of squares of dark chocolate or some blueberries and Greek yoghurt.
What is your motto in life?
More rest. Less stress.
You need to have a healthy relationship with food and your body in order to live the healthy life
Ryan Gosling or Chris Hemsworth?
If you could invite any 3 people to a dinner party, who would you invite and why?
Oprah – watched her show every day since I was around 14 years old.
Beyoncé – because it is Beyoncé!
My husband, Dean – love him and every dinner party!
One week in the Bahamas or one week in Iceland experiencing the Northern Lights?
Bahamas! I am someone who LOVES a summery beachy vacation.
What is your stance on sugar and kids?
Moderate amounts and opting for the more natural kinds!
I really don't encourage depriving kids of all junk/sugar because this often backfires….
Let’s show our kids how delicious, sweet and satisfying the healthy options can be!
My book/blog proves this I think :)
What is your favourite, nutrient rich food?
Cauliflower and broccoli – roasted.
I am a nutritionist, huh!
Blender Peanut Butter & Banana Muffins
By Jessica Sepel, JS Health
These are a new take on my classic Banana, Date & Walnut muffins – with the addition of peanut butter! Could it get any better?! Top with extra peanut butter and fresh banana for the perfect healthy sweet treat.
Makes: 9 muffins
2 cups almond meal
3 bananas (2 for baking, 1 for decorating)
2 tsp baking powder
1 tsp cinnamon
A pinch of sea salt
1 cup dates, pitted and roughly chopped
1/4 cup coconut oil
1 tbsp peanut butter, plus extra for decorating
Olive oil or coconut spray, for greasing
Preheat oven to 180° Celsius (fan-forced).
Add almond meal, bananas, eggs, baking powder, cinnamon, sea salt, dates, peanut butter and coconut oil to a food processor or blender. Process/blend until smooth.
Grease muffin tin generously with olive oil or coconut oil spray. Spoon mixture into tin and top with a slice of banana and 1 tsp of peanut butter per muffin.
Bake for 35-40 minutes until golden and cooked through.