Nutritionist Jessica Sepel has revealed the 10 snacks in the supermarket where she swears by when the dreaded 15:00 collapse hits.
Sydney-based clinical nutritionist and founder of JS Health said that ultra-organized meal preparation routines and snacks are ideal, but due to a busy schedule, many cannot achieve this every day.
So, to make life a little easier, Jessica revealed the easily accessible and affordable snacks that will last you without the added calories of a cheap junk food binge.
Nutritionist Jessica Sepel has revealed the 10 snacks in the supermarket where she swears by when the dreaded 15:00 collapse hits
Many people leave this salty, delicious snack in front of the cinema, but it is important not to forget the health benefits that popcorn can have if it is not smeared in butter.
Because the snack is a whole-grain food, it can help prevent inflammation and heart disease and many brands contain no less than 10 beneficial vitamins and minerals such as vitamin B1, magnesium, zinc and iron.
Jessica said she chooses the Serious Popcorn brand, but encouraged people to expand to other brands that might meet their needs.
Jessica said that this snack is ideal for stimulating calcium and that his living cultures and proteins make it a fantastic, healthy food.
& # 39; When buying yogurt, look for unsweetened varieties, higher protein options to help you stay full, and brands that list live cultures in the ingredient list, & # 39; she wrote to her website.
The health benefits of fruit are well known and are an ideal option to curb unexpected hunger all day long – Jessica prefers strawberries and blueberries
The health benefits of fruit are well-known and are an ideal option for controlling unexpected hunger throughout the day.
Jessica said she recently enjoys strawberries and blueberries personally because of their taste and cheap price.
High in good fats, nuts provide an excellent snack during the day and can
The nutritionist warned snackers to avoid salted nuts and said it's best to combine your options with other foods to make a more complete snack.
& # 39; Nut butter on slices of fruit or carrots is also delicious and nutritious, & # 39; she said.
Many nutritionists urge Australians to increase their intake of walnuts and almonds, as their antioxidant levels are ideal for combating free radicals that lead to cell damage and disease.
According to Healthline, in one study, 13 people who ate walnuts or almonds had elevated polyphenol levels (compounds that promote brain health and protect against diseases) and significantly reduced oxidative damage compared to a control meal.
Jessica Sepel said that ultra-organized meal preparation routines and snacks are good, but life is often in the way of getting in the way
The nutritionist said that many in her office enjoy chocolate or carob with their afternoon tea
5. Hummus + vegetarian sticks
This combination of the pureed chickpea paste with vegetables that you can easily chop at work is a must for busy office environments.
Jessica said that the two ingredients offer a balanced option and that she often eats Pilpel's dairy-free option.
6. Chocolate or carob
Chocolate may be a surprising option for a nutritionist, but she said that there is & # 39; nothing better & # 39; is with a cup of tea.
& # 39; Recently some of our team members have & # 39; Enjoyed carob lunch for a caffeine-free alternative, & she said.
Carob is a substitute based on fruit for chocolate and contains twice as much calcium as cocoa and is free from fat and caffeine.
A simple but tasty option, cheese is a good source of calcium and protein with many options available for certain tastes
7. Cheese and crackers
Jessica is often available in a two-in-one package and says that Cheese in particular is a good source of calcium and proteins.
The Instagram star recommended Mary & # 39; s crackers and Carmens, but said there were many options to choose from.
The healthiest cheese options are Mozzarella, blue cheese, Feta and cottage cheese.
An easy to store and satisfying option for busy employees, Jessica advised to mix your can of choice with cucumber, tomatoes and hummous.
She said to look for variants in olive oil or spring water.
Benefits for tuna health include omega-3 fatty acids that help with heart health, potassium, which can lower blood pressure and zinc, vitamin C, and selenium, which help boost the immune system.
Jessica said that olives are often overlooked, but are a good source of healthy fats and antioxidants
9. Brown rice cakes
Rice cakes are a fantastic basis for an endless amount of combinations for all kinds of different tastes and nutritional needs.
She recommended a series of combinations.
- Peanut butter and banana
- Ricotta and tomato
- Avocado and lemon juice
- Almond butter and blueberries
- Tuna with hummus
She offers a good source of healthy fats and antioxidants and said that olives are a chic snack that many people greatly underestimate.
Olives contain a lot of vitamin E – a powerful antioxidant – and oleic acid that is linked to reduced inflammation and a reduced risk of heart disease.
They are also low in carbohydrates and black olives are high in iron, which is important to help red blood cells transport oxygen throughout the body.
The nutritionist from Sydney said that many of the options available can be combined with others or adapted to different tastes
Jessica Sepel's five-step routine for a stress-free day
nutritionist Jessica Sepel has revealed what she does every morning to make sure she can handle the day without stress.
The holistic nutritionist, from Sydney, wakes up at 6.30 am and sticks to a five-step plan, a plan with exercises, mediation and coming up with one thing she is grateful for every day.
Although it sounds busy, Investigation has shown that people with a normal routine feel more calm and under control throughout the day.
& # 39; I am then ready to start my workday around 9:00 AM and feel energized, nourished and focused & # 39 ;, Jessica said.
Sydney-based nutritionist and holistic health expert Jessica Sepel (photo) has revealed her daily routine
1. Morning Thank You Exercise
One of the first things Jessica does every morning without fail is to take stock of everything she is grateful for.
She said that cultivating gratitude for her life is easy because she takes the time to focus on the things she is grateful for.
Moreover, Jessica will take the time to do a meditation from her JSHealth app and think about what she wants for her future.
& # 39; I also visualize some of my dreams and goals. I am a strong believer in the power of manifestation, & she said.
Jessica said for everything she takes every morning to list the many things she is grateful for in her life
2. Stay away from social media
Jessica & # 39; s most important rule in the morning is to stay away from all social media until she gets to the office.
She said that this is not negotiable, because she first touches herself with feeds from Instagram and Facebook which increases cortisol levels, which leads to stress.
& # 39; This rule has changed my life. I actually keep my phone in another part of the house and remove social apps the night before until I start my day, & Jessica said.
Making time for some exercise every morning is a must, but what Jessica chooses depends on how she feels
4. A healthy and nutritious breakfast
Jessica stands for the benefits of eating a healthy breakfast.
She said she would choose to make something from her recipe collection with the only condition that it fills and gives her a lot of energy for the day ahead.
5. Vitamins and supplements
The health expert naturally also adds supplements to her diet.
She said her vitamin range, JSHealth Vitamins AM formula, helps regulate her nervous system, helps with energy and is packed with immune-boosting antioxidants.
& # 39; It really is the multivitamin that I have always dreamed of! & # 39; She said.
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