Through her own experiences and those of her patients and online audience, Jessica knows that the most reliable path to creating sustainable health habits is to address the emotional component first. She offers a wholesome, balanced way of eating, relaxing and exercising that allows women to reconnect with their body and mind and shut off the noise of fad diets and mixed messages.
In The 12-Step Mind-Body-Food Reset, Jessica shares her 12 key pieces of practical advice for overcoming disordered eating, achieving weight balance and creating good habits for life.
Learn how to:
* Speak to yourself with kindness
* Set up a nourishing morning and evening routine
* Spend an hour prepping for a healthy week
* Manage your stress so it doesn't manage you
* Combat sugar cravings, for life
* Focus on your health, not your weight.
Each chapter contains a single principle that is simple, achievable and self-contained, allowing readers to focus on one issue at a time, one step at a time, one day at a time.
Jessica Sepel (BHlth, Adv Dip Nutritional Medicine) is a clinical nutritionist, author and international health and travel expert. She is also the beloved voice behind 'JSHealth', passionately advocating how to achieve a balanced lifestyle through wholefoods and a healthy relationship with food to her vibrant social media community on Instagram, Facebook and Youtube. Jess is also a regular contributor to Vogue Australia's Spy Style, Well+Good NYC, PopSugar and MindBodyGreen and brand ambassador for CottonOn and Nature's Way Wholefoods and Vitamins. Jess's first two books are The Healthy Life and Living the Healthy Life.
The 12-Step Mind-Body-Food Reset
Author: Jessica Sepel
Prep: 15 minutes
Cook: 20 minutes
2 tablespoons cold-pressed extra-virgin olive oil
600g lean chicken breast fillet, cut into 1 1/2 cm pieces
2 garlic cloves, crushed
1 large red onion, finely chopped
200g (1 cup) quinoa, rinsed very well and drained
500ml (2 cups) chicken stock
135g (1 bunch) broccolini trimmed and halved lengthways
20g (1/4 cup) shaved parmesan
lemon wedges, to serve.
Heat a flameproof baking dish or casserole dish over high heat and add the oil, chicken, garlic and onion. Cook, stirring constantly, for 1 minute or until the garlic is fragrant.
Add the quinoa and stock and stir well, making sure that all of the quinoa grains are submerged in the stock. Immediately cover the dish with a lid and reduce the heat to medium-low. Simmer with the lid on for 15 minutes, or until the chicken is cooked through and the quinoa has absorbed all of the stock.
Remove the dish from the heat, immediately add the broccolini and put the lid back on. Take the dish to the table, allowing it to stand for 3 minutes so the broccolini can steam lightly. When ready to dish up, sprinkle with parmesan and pepper and serve with lemon wedges.
Question: What inspired The 12 Step Mind-Body-Food Reset?
Jessica Sepel: I wrote this book in 2018 while I was living in Los Angeles, California. It's very dear to my heart. It's the book I always wanted to write. It's still consistent with my first two books because the JSHealth philosophy hasn't changed, but my approach to my relationship with my body has evolved as I've gotten older. In this book, I share stories from my earlier years that I've never shared before. Writing this book was like ripping the band-aid off an old wound; I was very emotional as I wrote, but in many ways, it was a very healing process for me. This book is more about self-love and kindness. It's about getting in touch with your unique body and feeling more confident in your skin. Plus, it has some of my favourite healthy lifestyle practices to help you do so.
This book is also written for the busy female who is time-poor but trying to make health a priority. This book is the JSHealth handbook – it contains the 12 principles that I have seen to be the most effective at changing the lives of the JSHealth community.
Question: What are the first couple of steps of The 12 Step Mind-Body-Food Reset?
Jessica Sepel: The first step is giving up the numbers game. That's essential and a non-negotiable. Then, it's learning how to speak to yourself with kindness. After that, we move through my healthy lifestyle principles, including:
• Eating all the macronutrients
• Setting up a nourishing morning routine
• Making mealtimes a no-phone zone
• Spending an hour doing healthy prep
• Managing stress
• Spending 20 minutes making dinner – that is it!
• Combatting sugar cravings
• Focusing on health, not weight
• Indulging moderately
• Remembering there are no rules – being kind is the best thing you will take away from this book!
Question: After completing the reset, how can we ensure we stay on track?
Jessica Sepel: The book is a beautiful, practical handbook to support the JSHealth lifestyle. So, I recommend keeping it on hand to refer back to. Also, readers might find it beneficial to write-up their weekly shopping lists and healthy meals for the week. Keep them on the fridge to have them handy. For those who need more inspiration, recipe ideas, health guides and on-the-go shopping list, I recommend the JSHealth App, which is basically the healthy life handbook in your pocket.
Question: Why do you not believe in cutting out food groups?
Jessica Sepel: I believe that our bodies are strong and capable of digesting most foods, so it's all about eating all food in moderation. There's no such thing as 'good' or 'bad' foods. There's a time and place for all food in the JSHealth lifestyle. That said, if someone is intolerant of gluten, dairy or soy, I definitely recommend limiting their intake and seeking a medical professional for a diagnosis. The JSHealth recipes are created to suit most people's dietary needs. However, overall, the JSHealth lifestyle is about making peace with food and our bodies.
Interview by Brooke Hunter
Photography by Jeremy Simons
The 12-Step Mind-Body-Food Reset
Author: Jessica Sepel