My Top Nutrition Tips For Fussy Bubs and Exhausted Mums

Nutrition Advice
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Be role models

Choose healthy food and cook healthy food

Start them off with healthy food from as young as possible. Don’t give them too much room – stand your ground. Give them variety to show kids healthy food can be delicious. Sneak nutrients into their foods – eg: spinach into smoothies and grated carrots in soups/bolognese

Healthy eating needs to be a priority

Never, ever skip breakfast:

  • Children need breakfast before they arrive at school otherwise they’ll be on the blood sugar roller coaster
  • They will find it hard to concentrate and have no energy
  • Important to feed them a nutritious breakfast – not tiny teddies, please
  • Biggest rule – nothing processed/packaged


Keep it simple

  • Quick breakfasts to make before
  •  Bircher muesli
  •  Homemade granola w/ yoghurt
  • Smoothies
  • Homemade muffin – day before
  • Toast with avo
  • Eggs
  • Overnight oats
  • Chia pudding

What’s more important – afternoon tea or dinner?

Both!  – It is so important to set children up with a healthy routine of eating regular meals throughout the day – these are healthy habits for life. Not eating dinner can disturb their sleep. It’s important that adults and children eat 5 small meals a day to set them up for healthy routine and healthy habits – to keep their blood sugar levels stable.

A small protein rich snack after school such as:

  • Veggies with dip- humus/tahini
  • Some sugar free muffins
  • Smoothies
  •  Sugar free banana bread
  •  Tahini and banana on brown rice cakes
  • Boiled egg
  • Banana boats

Keep processed snacks as a treat

On this note, don’t deprive your child – as this sets them up for a complicated and emotional relationship with food. Important to increase their intake of protein and good fats at meals – both satiating macro nutrients – kids are eating too many refined carbs – or carbs in general

Do not bribe your kids with food:

  •   specialise in emotional eating and have a fond interest in helping young women build their relationships with food. If you are bribing your kids with lollies – you may be setting them up them up to have a very complicated and unhealthy r/e with food in the future. Food is not a reward. It is simply to nourish us – to keep us alive and well. If your bribe them with this – they will attach happy feelings to these foods and will no doubt treat food in this manner in the future.
  •  Stickers, colouring books, going to a movie can be great reward alternatives
  • Otherwise healthy treats – raw chocolate, cacao cake, bliss balls

Exhausted mums – how to get more energy!

You have to commit to rest like a meeting. And I know you have kids running around so if you don’t have time off from the kids – you have to do it with them. Show them how important rest time is.

  • Lie on the grass and look at the sky and breath deeply
  •  Practice deep belly breathing in the bath
  • Watch some TV together
  • Draw/paint together
  • Go for a walk with the dogs – without your phone!!!

Make 8 hours of sleep a commitment

  • Enter the stress free zone – 20-30 min switch off from the world to rest
  • Enter social media free time – time away from phones/computers/emails – we are on demand 24/7 and it’s effecting our health. I give you permission to switch your phone off for a period of time in the day when you think you don’t need to be contacted urgently – if you cant do this – then at least stick to my rule which is no technology from 8pm.
  • Don’t cook 3 different meals – just cook one!
  • And there is only one meal that should be eaten and loved by the entire family- and this is a healthy dinner with lean protein, lots of greens and some good quality starch – that’s all that should be offered in my nutritional opinion.
  •  If you have older children you could encourage them to help you or talk to you as you cook so they see how much time and effort goes in




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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


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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.