Gut healing chia and cinnamon oats
This flavour-packed brekkie is perfect for busy bees
Navigating the world of nutrition can be complicated, which is why we've partnered with nutritionist Jessica Sepel to answer some of your burning health, diet and wellbeing questions.
If you’re running out of energy throughout the day, have lost the willpower to say no to a 3pm sweet treat or if you’re struggling to know when to stop eating, you might find her expert advice is just what you need.
A: Thank you for your great question. First of all, congratulations on your commitment to movement and exercise.
My first suggestion is to consider what you’re eating for breakfast, lunch and dinner. In order to provide your body with the fuel that it needs to thrive in your active lifestyle, it’s essential that your plate always contains the four macronutrients. Your meal should include a slow-releasing carbohydrate (such as oats, brown rice or quinoa) a good-quality source of protein (such as eggs, fish or chicken), healthy fats (such as avocado, olive oil or nuts) and fibre (such as fruits, vegetables or legumes). This helps to keep your blood sugar levels stable, which is key to helping you feel full and satiated after meals.
I also recommend eating a protein-rich snack between training sessions to aid muscle recovery and keep you energised. Some good options are Greek yoghurt with cinnamon and berries, a protein-rich smoothie, a handful of raw nuts and seeds, a green apple with almond butter or some veggie sticks with hummus or cottage cheese. Check out more snack ideas on the JSHealth website. It’s also important to stay hydrated throughout the day, so aim to drink two litres of filtered water.
A: Thank you so much for writing in. We totally understand where you are coming from! To help you limit your sugar intake, I recommend making one small change at a time. Habits can take time to break, but with persistence and dedication, it’s definitely possible.
Before you embark on this journey, relieve the pressure to do it perfectly. Instead, focus on making small, achievable swaps to your diet and lifestyle. Here are some tips to help you along:
A: Thanks for asking this question. It’s actually incredibly common and many people struggle with this. I encourage you to start to look at how satiating and filling each meal is, as you may not be eating enough of the right foods at mealtimes to support your body. I encourage my clients to eat three balanced meals each day and enjoy two snacks between meals, which helps to reduce overeating in general.
A big tip is to also eat mindfully, which means no phone, social media or other distractions at mealtimes. Instead, try sitting down with a plate of food and eating in a calm environment. This immediately helps you to connect to when you are full and does wonders for your gut health too.
I also ask people to take three deep breaths before each meal and slow down the whole process. Finally, know that you can always eat more food later if you’re still hungry. This shift in mentality helps people to gauge how much they really need to eat.
Check out more articles by Jess, including the delicious and healthy recipes she’s created exclusively for nib.
Founder of JSHealth, author of two best-selling books and accredited nutritionist, Jessica Sepel is passionate about taking a balanced approach when it comes to food. Jess believes we need to give up ‘diets’ to overhaul our relationship with food and advocates for moderation, mindfulness at meals and healthy body image.