Balancing Your Blood Sugar – The Key to Good Health and Weight Control

Nutrition Advice

Your body depends on a steady even blood sugar level.

When you master your blood sugar, you will feel full of energy, cravings will subside, your weight will be controlled, your mood will stabilize, your memory will be better and you will balance your hormones.  Also, when you learn to balance your blood sugars you minimize your risk of blood sugar related diseases, metabolic syndrome, diabetes and heart disease.

When you eat fast-energy releasing foods – sweet or refined foods (namely HIGH GI FOODS) you will no doubt experience feelings of fatigue, hunger and irritation.  Some of these foods include: cake, white bread, biscuits, soda, sweets, lollies and white pastries.  These foods cause a spike in your blood sugars- they release their glucose in a sudden rush. Blood sugar spikes rapidly, oh yes but then… oh no…no…they fall again and then so does your energy!

Now, we have a lovely hormone that comes to the rescue, insulin. Insulin is the “key” that helps to “unlock” cells so that glucose can be properly used.
Without insulin, glucose may be present in the blood but the cells are unable to utilize it. Some of that glucose we ingest is used for energy (the body only needs a limited amount) but the excess is stored as fat!  Now when this cycle happens over and over again our cells become tired and stop listening to insulin- they become fed up with having to listen to this message and this leads to ‘insulin resistance’ (they no longer respond to insulin to escort the glucose out of the blood)- this is the early warning signs of Diabetes.

Blood sugar imbalance is essentially a burst of energy with a very fast come down!

See your body is clever and wants to get the energy back up…so it begins to crave carbohydrates or something sweet to pick you back up!  Hello to the nasty cravings!!

Are you moody, irritable, hungry, have cravings, experience poor concentration or gain weight?? You need to balance your blood sugars!

How to master your blood sugar:

  • East LOW GI foods – these foods release energy SLOWLY into the blood. You can guess what they may be: Vegetables, legumes, some fruits (berries and stone fruits are best), whole grains, nuts and seeds. Everything that you can imagine is good for you.
  • Include a snack in between main meals. This will allow you to stay nice and stable throughout the day. I always encourage a protein rich snack- see my favorite snack options here
  • Eat protein with each meal. Especially with your carbohydrates.  Protein is the most satiating macro nutrient- meaning it releases energy slowly which helps signal to the brain that you are full! See protein options here.
  • Eat breakfast – that includes a protein and a healthy fat. These satiating macro nutrients are sure to keep your blood sugars stable. See my blog posts on my recommended breakfast options.
  • Avoid sugar and refined carbohydrates and choose wholefoods instead – they are the main culprits of spiking the blood sugar.
  • Avoid soda’s and sweet drinks – they are filled with sugars, sugar alcohols, preservatives that will cause a rise in blood sugar.
  • Avoid artificial sweeteners – studies are showing that even artificial sweeteners (although they contain no glucose) can have the same effect on the blood sugars that sugar does because the brain cannot tell the difference and creates the same biochemical message.
  • Stress less- when your cortisol levels are high ( stress hormone) your body is in ‘survival mode’- it needs energy to run and survive- The body chooses glucose for energy first-so your body mobilizes sugar from storage so the brain and muscles can work extra hard, run fast, and survive!!
  • Reduce stimulants- alcohol, caffeine, nicotine- they cause all cause our blood sugars to rise from the adrenaline rush.
  • Have a spoonful of cinnamon (cinnamon cassia) a day. Studies show cinnamon can have positive effects on blood sugar. 1 tsp./day is optimal.
  • Supplements to consider that support health blood sugar ( with the guidance from a nutritionist): Chromium, Magnesium, Cinnulin (cinnamon extract), Vitamin C , Multivitamin/ B complex.




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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.