Weekly prep…the KEY to good health!

Nutrition Advice
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Good health starts in the kitchen – your kitchen. Make it a goal to eat home cooked meals as often as possible – challenge yourself to no more than one meal out each week. And the best way to do that? Preparation!

Preparation truly is the key to good health. It’s very important to set aside some time each day or at the beginning of the week (my personal preference) to prepare healthy meals and snacks. Stock your fridge and pantry with health essentials to support your goals through the week. This way, you’ve always got healthy meal and snack ingredients on hand.

Some easy ways to start:

1. Weekend shopping. Make your big trip to the market on the weekend so that you can purchase lots of fresh produce, lean protein, and bulk grains for the coming week. Prepare a list of general meal and snack ideas for guidance – the JSHealth Restart Plan provides a full shopping list and lots of ideas to get your started!

2. Prep in bulk. Prepare large batches of things like roasted vegetables, beans, quinoa, and even salads (without the dressing) on Sunday so that your weekly meals come together in a snap! You can mix and match using different delicious seasonings and toppings like nuts and seeds, avocado and of course a variety of protein so that each meal is unique and exciting for your taste buds.

3. Have healthy snacks on hand. Snacks are an important component to prep as well. If you find yourself too hungry you’re more likely to grab whatever you can find, so have healthy snacks at the ready.

  • Veg out! Keep pre-cut veggies like carrots, celery, cucumber and peppers in sealed containers to munch on with hummus or tahini.
  • Chia pudding is another yummy snack that you actually need to make in advance so that the chia seeds have a chance to set – it will keep in the fridge for a couple of days for easy snacking, just top with fresh fruit, nuts and seeds for a delicious energy boost.
  • And my personal favourite – protein bliss balls! I always prep a batch on Sunday so that I can easily grab one or two to keep in my purse. It’s the best travel snack!

Preparing for a healthy week of eats is so simple, and truly one of the best ways to keep yourself on track. Pick a day this weekend to do this for yourself – and tell me what you prep! I’d love to hear from you in the comments and see your healthy creations on social media – just tag the #jshealth and #thecleanlife!

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TESTIMONIALS

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.

@maddy_walters

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!

@mariashealthytaste

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!

@freed_from_foodie

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.

@jungle1978

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