Lose those stubborn kilos for summer

Nutrition Advice

The weather is starting to warm up in Australia and bikini season is just around the corner! Here are some of my favourite ways to ease our bodies out of our natural winter hibernation. Even if you’re on the other side of the world, these are still some great tips to try out during the winter so you’re summer ready for next year.

Remember – don’t try to overhaul your lifestyle all at once! Pick a few things from each section and make small, meaningful changes.

Healthy Habits 

  • Go into the Stress Free Zone every day- when we give our bodies permission to relax, our liver is able to break down fats as opposed to dealing with excess and unnecessary stress hormones.
  • Try introducing supplements that support weight loss, such as B complex, chromium or Garcinia. Ask a health practitioner for dosage guidance specific to your needs.
  • Aim to move your body for around 30 minutes each day. Don’t make this a chore! Go for a morning walk with your girlfriends, try out a yoga or pilates class, or take advantage of the warmer weather and go for a refreshing swim. Remember to include some resistance training, as it’s an important way to keep your muscle.

Mealtime Tips 

  • Don’t skip breakfast! Make sure you have a meal rich in protein to keep you satisfied. Eggs with sautéed veggies or a Power Protein Smoothie are my favs.
  • Reduce your intake of dairy, as it can have an inflammatory affect on the body and lead to unwanted bloating. A little organic Greek yoghurt is good, but avoid over-consuming milk and cheese. Try swapping to nut-based alternatives such as my Tahini dressing or different milks such as unsweetened almond milk, rice milk or coconut milk.
  • Reduce your carbohydrate intake (especially at dinner time) as well as going gluten free. Swap breads, potatoes, pastas for gluten-free wholegrain alternatives like quinoa and brown rice.
  • Be snack-wise. Opt for protein-rich snacks, particularly around 3-4pm so that you avoid over-eating at dinner. Try veggie sticks with hummus, protein shakes, homemade protein bliss balls or Greek yoghurt with cinnamon.
  • Eat your veggies! Half of your plate should be veggies at every meal
  • Go easy with salad dressings and sauces. A simple way to do this is to ask for them on the side and to try and stick to healthy condiments.
  • Be careful with the nuts – just a small handful a day is plenty. Whilst they’re high in nutrients, keeping everything in moderation is key.

Stay hydrated! 

  • Cut the alcohol completely! It’s dehydrating and bloating. Your body’s ‘hangover’ response is a natural cry for help, as your liver is now struggling to detoxify a dehydrated body.
  • Drink water all day to allow your body to detox toxins. Add lemon to alkalize your body too.
  • Keep it to 1 coffee per day. A great alternative is Dandelion root tea, which has the same bitter taste but is caffeine free and can be served with coconut milk and honey.
  • Drinking a green juice daily also helps alkalize your body. If you’re not used to the taste, adding watermelon or apple (or mango if it’s a smoothie) can add some extra sweetness.





Swisse Skincare




Gaia Retreat & Spa


The Healthy Life


JSHealth Vegan Meal Plan


JSHealth Travel Plan




14 Day Slim Down Plan - 2 weeks to a leaner you!


The JSHealth Shopping List - Stock up on these foods for a healthier household


Nutrition 101 - A step by step nutrition guide to optimal health


Emotional Eating Guide - Learn how to rebuild your relationship with food and your body


The Clean Life - An Expert Guide To Health From The Inside Out


Restart Plan - Cleanse your system in 2 - 4 weeks & reveal a slimmer, healthier you


JSHealth Partners


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.