My Top Tips To Beat Sugar Cravings This Easter

Lifestyle, Nutrition Advice

Easter is a season filled with yummy family meals and treats absolutely everywhere! In fact, the holiday is practically dedicated to baskets filled with chocolatey, sugary indulgences. If you are health conscious, do not deprive yourself during this time! It will only result in overeating and bingeing on Easter treats.

Remember… the guilty thoughts surrounding food are the worst for our health. Worse than the actual food!

For many of us, our cravings are due to habit; part of our cultural upbringing, unstable blood sugar levels, stress, emotional comfort or certain nutrient deficiencies.


These are my top tips to beat the sugar cravings this Easter:

  • Start adding more greens to your plates. When you start eating more greens, your taste buds begins to change and the bitterness in the greens will make you much more sensitive to the sweetness of sugar in foods. This can help you to gradually decrease the sugar intake in your diet.  Greens are also loaded with magnesium, the nutrient that aids in blood sugar regulation. Regulating blood sugar levels is the key to reducing sugar cravings.
  • Enjoy bitter foods with and prior to your meals- such as rocket leaves, dandelion leaves, radicchio,  kale, lemon, limes and apple cider vinegar. I love to squeeze lemon into my water throughout the day and I also squeeze it on my salads as well. I chew on some rocket leaves prior to my meals to fire up my digestion.
  • Add more fat to your meals, particularly at lunch, in the form of avocado, nuts, organic butter, coconut, tahini and oily fish.  Good fats are very satiating- meaning they keep you full for long and therefore diminish cravings.
  • Flavor your food with spice. I love cinnamon- research has shown that 1 tsp. of cinnamon a day can help to regulate our blood sugar levels.  I also love to add nutmeg and cardoman to my cooking to enhance flavour. I love all spices and herbs- they jazz up my meals just as much as those processed sauces.
  • Avoid packaged foods- they have hidden sugars, preservatives and trans fats which will leave you cravings more sugary foods.
  • Add vanilla extract to your smoothies/oatmeal/yoghurt – vanilla can be useful to reduce sugar cravings.
  • Careful with fruit! I often tell people to enjoy a handful of nuts or some Greek yoghurt with fruit to keep the fruit snack LOW GI- meaning slow release of energy rather than a spike in blood sugar. Fruit still contains sugar  (yes, a natural sugar) but  it can spike the blood sugars.
  • Reduce caffeine intake – caffeine produces adrenalin in the body. Adrenalin increases the levels of sugar in your bloodstream. When there is excess sugar in your blood stream that isn’t used it gets stored as fat. Caffeine is linked to irregular blood sugar levels which may increase your cravings!
  • Reduce alcohol intake- alcohol is usually high in sugar and will cause the same insulin spike as mentioned above. Enjoy some sparkling water with fresh lemon/lime/ seems to hit that spot for some!
  • Eat regularly- 5-6 small meals a day to keep your blood sugars stable.
  • Talk to your health practitioner about supplementing magnesium or chromium- these 2 minerals are very useful with regulating  blood sugar levels– helping to curb sugar cravings. Magnesium really has helped me with this.
  • What are you really craving? Consider the emotional factor. Often our craving for sugar has more to do with something in our lives that isn’t feeling good.  Sweet treats are associated with joy and so we think it is going to make us feel better where in fact it makes us feel worse. I often advise my clients to enjoy something else just as pleasurable- either a delicious and wholesome sweet treat alternative (you can find many options on my blog and a list of options below) or to do something else that is pleasurable such as: A walk, a magazine with a cuppa tea, a chat to your bestie, a lavender bath or quality time with a loved one.


If you are still craving something after your meals, here are some of my fav healthy options:

  • 2-3 squares of 70-80% dark chocolate
  • 1 cup Greek yoghurt with stevia and cinnamon (and 1 tbsp. cacao powder)
  • Herbal tea with a drop of stevia and cinnamon
  • Raw Chocolate Mousse 
  • 1-2 dates filled with almond butter
  • Peppermint tea or lemon and ginger tea
  • Bliss ball made with cacao, cinnamon, dates, nuts. Few recipes on my blog or here is a good one


Happy Easter!





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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.