My Daily Food Journal

Nutrition Advice

Many of my clients/followers have been asking me what I eat on a day-to-day basis.

I have said it over and over. The key is to stick to foods as close to their natural state as possible.  Forget about the latest fad diet, counting calories and carbs. They are short-term fixes that put your body under incredible amounts of stress and they are the reason why we have a complicated relationship with foodI was a slave to fad diets! Eat foods that your body can digest easily and absorb well. What Mother Nature intended! She did not intend for us to memorise how many carbs and proteins we have had in a day!? Oh it frustrates me. 
But of course it is important to be aware of these macronutrients (carbs, fat, proteins) so we have a balanced diet and get the required nutrients. That should be your focus.
Jess’s  philosophy:
Alkalised body is a healthy body
Blood sugar stabilization is the key to a good weight
A rested body is a health body
Preparation is key to sustaining health long term- especially for the busy ones! Im busy! You have to make the choice.

My food guidelines that keep me so healthy, so happy.
Alkaline foods- MORE dark leafy greens, veggies, fruits, whole grains, nuts, seeds, sprouts, apple cider vinegar.
Avoiding artificial ANYTHING- NO to diet soda, NO to artificial sweetner. Can you read and pronounce the ingredients? If no- don’t buy. It is poison.
Less gluten and wheat. Our bodies find it hard to digest Gliadin (the protein found in gluten). Why no wheat? These day wholewheat products are usually very processed and hard to digest too. Enjoy gluten free grains and starchy veg like quinoa, amaranth, brown rice, buckwheat, sweet potato, pumpkin. Rye and spelt are lower in gluten- these are good wholegrain options!
Limit dairy to 2x/day- most of us don’t have the enzymes (lactase) to break it down well. So careful! I personally cannot live without Greek yoghurt! 
Enjoy dairy free options such as almond milk, rice milk, coconut milk. NOT SOY.
1 cup of caffeine a day max- you don’t need the extra adrenalin. Most of you are stressed enough.
Less salt- using Himalayan salt/Celtic sea salt instead.
More good fat- olive oil, avocado, flaxseed and coconut oil (coco to cook with!).
A LOT less sugar- using stevia and natural fruits instead.
Indulge in your favorite foods 1-2x/week- balance is key. Life is too short.

Keep healthy snacks close by at all time- we don’t want your blood sugar levels dropping! 

Water, water, water- all day long. 
Here is a sample day of what I eat. Oh I love food, good food, and whole-foods.

Here you go…
Pre Breakfast:
  • 1 tbs apple cider vinegar in warm water
  • or 1/2 lemon in warm water -WARM- Boiling water kills Vitamin C- See benefits here

Breakfast- protein and good fat at this time is key to ensure stable blood sugar levels.
I change it up all the time but at the moment I am enjoying:
  • My Power Protein Smoothie here. I believe a smoothie is the perfect breakfast. Easy to absorb and packed with the necessary nutrients. My smoothie is filled with superfoods that are rich in antioxidants, fibre, nutrients and minerals that will keep you glowing for the day! It is so delicious. Helps me control my weight and my cravings!

  • Or Fit Protein pancakes here. If you are craving something sweet and fluffy, give these a go! Oh they are too good.

Weekends– egg based breaky. Usually 2 organic poached eggs with sautéed vegies and  avocado on a gluten-free seeded grain + 1 good quality coffee.
[Supplements] B complex/Multivitamin + Omega 3
Mid morning– If you eat breaky early enough, you need this one. Blood sugar stabilisation is key!
Chai tea (any herbal tea) with almond milk and sprinkle of cinnamon + I have one of the following:
  • Green juice. I love the Wellness Warrior’s green juice. Find here
  • 20 tamari/raw almonds
  • 1 cup blueberries /1 stone fruit e.g.: apple/pear
  • 1-2 Jess’s protein bites here

  • Either tuna/organic chicken breast/lentil salad (JAM PACKED with dark leafy greens-spinach, kale, silverbeet etc) with gluten free grain option such quinoa, brown rice, sweet potato/pumpkin/roast beetroot or a rye mountain bread wrap + My alkalising salad dressing.  Really want bread? Make your own seeded bread here
  • Or my lettuce cups here
  • Or brown rice sushi w extra sashimi (need protein at lunch!) + seaweed salad.
Jess’s alkalizing dressing’- 1/4 cup apple cider vinegar+ 1 tsp Dijon mustard + 1 tsp olive oil + 1 tsp sweet chilli/unhulled tahini.

Arvo snack– I always recommend my clients have this because this is when the dreaded afternoon slump seems to set in and we want to reach for the sugar- oh oh :O
Protein rich snack is better at this time to keep blood sugar levels stable until dinner.
I have the following:
  • Again- My Power Protein smoothie is great at this time – 1/2 portion if not hungry. (recipe is above)
  • 1-2 Protein bites. Find recipe here
  • 2 dates filled with raw nuts- Tamari almonds are amazing in these.
  • My Kale chips here– you have to try these!
  • My homemade froyo here– too good to miss out on this.

  • My sesame salmon here with green vegies such as brussels sprouts, kale, asparagus + sweet potato/ roasted beetroot.
  • Or lettuce cups here with fish, chicken breast, lean meat, quinoa.
  • Or Zucchini pasta with either fish, chicken, meat. Find recipe here

[Supplements] 1x zinc and 1x probiotic.
Remember- 2 liters of water down a day. Hydration is key to a healthy body and clear skin.
Sweet cravings after dinner? Hungry late at night? No No, don’t reach for the sugar. Especially not now :/… please my friendies!
  • I have Chai /chamomile tea + stevia/1 tsp organic honey.
  • 2x/week I dip 70% dark choc into my tea J
  • Try my homemade froyo here.
  • Strawberries dipped in no, not nutella, Rawtella! YUMMM. Find recipe here
  • Delicious bliss ball by A Path to Wellness. Find recipe here

Remember, if you are craving something indulgent! Do it! Don’t deprive yourself. We have all deprived ourselves for too long! It is so boring!
Trick is… to eat it mindfully and with moderation in mind. Positive feelings must be associated with the indulgence, no guilt. Your body will thank you! 

This week I indulged in 2 glasses of red wine and a bowl of apple crumble with hazelnut ice-cream. 

Love life! Make the choice. 




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.