Nutritionist shares her ‘ultimate isolation dish’ amid coronavirus outbreak

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Nutritionist shares her ‘ultimate isolation dish’ amid the coronavirus outbreak – and the home workout that will keep you fit and healthy

  • Nutritionist Jessica Sepel shared dish she’s been relying on for all three meals
  • Jessica eats scrambled eggs, sautéed garlic greens and homemade seed bread
  • The nutritionist described it as the ‘perfect isolation meal’ amid coronavirus
  • She also shared her home workout, alongside her tips for working out at home 
  • Coronavirus symptoms: what are they and should you see a doctor?

By Sophie Haslett For Daily Mail Australia

Published: | Updated:

A nutritionist has shared the meal she swears by for ‘breakfast, lunch and dinner’ during self isolation, as the coronavirus pandemic continues to rip across the globe.

Sydney-based food author Jessica Sepel said it’s okay to ‘keep things simple’ while you’re social distancing, but that doesn’t mean you can’t be healthy.

‘Sometimes I’m lazy and keep things seriously simple,’ Jessica said.

‘Scrambled eggs, sautéed garlic greens and homemade seed bread. So simple and so delicious.’ 

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A nutritionist (pictured) has shared the meal she swears by for ‘breakfast, lunch and dinner’ during self isolation, as the coronavirus pandemic continues to rip across the globe

Jessica said this meal is balanced because it provides you with the right amount of dark leafy greens, complex carbohydrates and protein (pictured: her isolation meal)

Jessica said this meal is balanced because it provides you with the right amount of dark leafy greens, complex carbohydrates and protein (pictured: her isolation meal)

Jessica said this meal is balanced because it provides you with the right amount of dark leafy greens, complex carbohydrates and protein. 

‘It’s essential to keep your immune system strong at a time like this, so aim to eat a varied diet filled with plenty of whole foods to try to protect yourself from getting sick,’ she said.

The expert recommends you try and get vegetables and fruit into every meal, and if you’re still working in an office, look towards nutritious lunchbox choices like chicken and avocado.

These will keep you fuller for longer and also nourish your gut.

How to make Jessica Sepel’s homemade bread

INGREDIENTS

2 cups almond meal

1/2 cup LSA or ground flaxseed

1/2 cup chia seeds

1/4 cup crushed almonds

1/4 cup psyllium husk

1.5 tsp baking powder

1 tsp Himalayan pink salt

1 tbsp slivered almonds (to decorate)

METHOD

1. Preheat the oven to 180C or 160C fan-forced

2. In a large mixing bowl, combine all the dry ingredients except the slivered almonds

3. Whisk all the wet ingredients together in a measuring cup

4. Slowly add the wet mixture to the dry, stirring until everything is well combined. If the batter is too wet, add extra almond meal; if it is too dry, add more almond milk.

4. Lightly oil a standard loaf tin (approximately 21cm x 11cm) with coconut oil spray, then coat liberally with extra almond meal to prevent it from sticking. Spoon the batter into the tin, sprinkle the top with the almonds and place in the preheated oven.

5. Bake for 35-45 minutes. To check if it’s cooked, insert a skewer into the middle of the loaf. If the skewer comes out dry, it’s done. If the top is starting to brown, cover with foil and continue baking until the loaf feels more solid than normal bread.

6. When cooked, remove the loaf from the oven and cool in the tin. Remove the loaf and slice. Serve with olive oil.

7. Keep covered in the fridge for up to one week. It also freezes well.

Source: JS Health

Jessica (pictured) said she is keeping her mind and body healthy and positive during this time by starting each day with a 30 minute app workout and 10 minutes of meditation

Jessica (pictured) said she is keeping her mind and body healthy and positive during this time by starting each day with a 30 minute app workout and 10 minutes of meditation

When it comes to working out, while many gyms and fitness establishments are now closed, Jessica said it is possible to stay fit within doors. 

‘I’m keeping my mind and body healthy and positive during this time by starting my day with a 30 minute app workout, followed by 10 minutes of meditation and deep breathing,’ she said.

‘It’s been so helpful.’

Jessica also said that by limiting herself to just a small amount of social media each day (between two and four checks), she has managed to find an element of positivity during this time.

‘While we focus on our physical health and immunity at times like this, it’s so important to consider your mental health too,’ she explained. 

‘Please, take time out of your day to spend even a few minutes meditating and calming your mind.’

The nutritionist also shared tips for those wanting to try working out at home - which include choosing a workout you love and taking the time to warm up and cool down (Jessica pictured working out at home)

The nutritionist also shared tips for those wanting to try working out at home - which include choosing a workout you love and taking the time to warm up and cool down (Jessica pictured working out at home)

The nutritionist also shared tips for those wanting to try working out at home – which include choosing a workout you love and taking the time to warm up and cool down (Jessica pictured working out at home)

Jessica (pictured) said you need to take at least five to ten minutes to allow yourself to warm up and cool down - as you'll feel much better for it

Jessica (pictured) said you need to take at least five to ten minutes to allow yourself to warm up and cool down – as you’ll feel much better for it

The nutritionist shared tips for those wanting to try working out at home – which include choosing a workout you love and taking the time to warm up and cool down.

‘When you’re working out from home, you don’t have a trainer nearby to correct your form, so it’s super important to focus on activating the mind-muscle connection, and following all the cues from your trainer if you’re following along on an app or online workout,’ Jessica said.

She also said you need to take at least five to ten minutes to allow yourself to warm up and cool down – as you’ll feel much better for it.

‘Your cool down should focus on static stretching, targeting the muscles you used throughout your workout to stretch them out and loosen them up, preventing cramping and injury later,’ Jessica explained.