Nutrition for Tackling Stress

The foods that you choose to consume will have an impact on how well your mind is equipped to deal with stress! There are also of course many other factors, such as the hours that you work and your home-life. However, nourishing your body with the vitamins and minerals that it needs will go a long way to helping you stay happy and relaxed.

Vitamin B

When we are stressed out our vitamin B stores become depleted and this can affect the function of our neurotransmitters, which are the chemicals that communicate information around the brain. Therefore, eating a diet that is rich in B vitamins will help to ensure that our health does not suffer when stress does strike.

Nuts are an optimum source of B vitamins and also contain beneficial levels of healthy fat. Regularly eating a range of raw, unsalted nuts can also help to keep your cholesterol down and combat inflammation in the body.

An adequate presence of vitamin B12 in the body is essential for combatting stress, as well as keeping energy levels up. Your energy levels can have an impact on your stress levels if you have a lot to get done without the energy stores to do so! Taking a B12 supplement is a good idea if you follow a plant-based diet as it does not generally occur naturally in these foods.

Vitamin C

Vitamin C is an essential component of mood management and can help to keep stress down whilst also boosting the immune system. Certain studies have shown that a person’s blood pressure will return to normal quicker if that person were to consume vitamin C before completing a stressful task. Oranges are one of the most popular sources of vitamin C, but it can be found at beneficial levels in many fruits and vegetables.

Magnesium

The presence of magnesium in the body is also essential for tackling stress. Low levels of magnesium can lead to fatigue, as well as headaches and other visible signs of stress. Leafy green vegetables are a fantastic source of magnesium and you should try to get several servings throughout the day.

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we enter 2017!

A New Start for the New Year

As we approach 2017 you may be feeling nostalgic for all of the wonderful things that have happened in your life this year. You may also be keen for the year to draw to a close if it has been a difficult or challenging time for you.

The great thing about the New Year is that it is an opportunity to look at your life with fresh eyes and re-evaluate what is important to you. The New Year is a chance for change and a chance to truly forgive yourself for any mistakes made in the year that has just passed.

If you want to start 2017 on the right path to a year full of health, happiness and positivity then it is important to set intentions for the next 12 months. What is it you want to achieve and how are you going to support yourself to reach these goals?

Your aims for this upcoming year may be tangible things that can be worked towards, such as moving house or completing an educational course. Your aims may also be more personal to you and involve your relationship with yourself and those around you.

Whatever your aims are for 2017 it helps to clarify them out loud to yourself as you contemplate the best route to your goals.

It is always beneficial to have the support of those around you and sharing your goals and ambitions with your friends and family is a great idea. In doing so, you can also find out what their hopes are for the year ahead and offer them your support in accomplishing these things.

The key to successful change is to not take too much on at once and to consider your goals one at a time. Trying to do everything at once will inevitably leave you feeling overwhelmed, and then discourage you from wanting to continue with your positive change. There is no need to prioritise your intentions in order of importance as you will find you are more inclined to work towards certain things first. Take your own guidance and allow things to progress naturally.

There is no limit to what you can achieve for yourself in the next year with the right support and determination!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we enter 2017!

Healthy Festive Food

Losing weight is one of the most popular New Year’s resolutions that people make. And, it is no coincidence that this is a common idea following the festive season! Many of us use this time of year as a great excuse to cast our healthy eating ambitions aside and indulge instead!

The burst of new diets and exercise regimes in January are of course great for improving health. However, if you want to avoid having to make a dramatic change to your eating habits or activity levels in the New Year, then the best idea is to eat healthily during the festive season. That way you will have no extra weight to contend with and can start 2017 with a more positive focus!

Although Christmas is undoubtedly a time of year when there is an abundance of high sugar and high calorie foods everywhere, it is also a great time of year to experiment with healthy cooking.

Plant-Based Alternatives

Keeping meat off the table is a good way to avoid the unhealthier aspects of the festive season. And, it is super simple to create plant-based alternatives to traditional meat dishes! If you have never made a Nut Roast at home before then you are definitely missing out on a delicious plant-based meal that is also incredibly good for you. There are several amazing recipes online that you can also customise yourself to make it more to your taste.

Eat Your Veggies

With all of the meals you cook or attend during the Christmas season, there is no excuse not to pile your plate high with veggies! If you are cooking yourself at home then make sure you grill or boil your vegetables in order to keep them as healthy as possible, and avoid using too much oil or salt. You can never cook too many vegetables at Christmas as anything left over can be used to make a vegetable mash the next day!

Healthy Desserts

Creating alternative healthy desserts, instead of snacking on pre-made mince pies and Christmas puddings, is a great way to avoid over-doing it. This is also a great way to sneak some superfoods into your dessert options, such as by making my Banoffee Pudding or my Lentil Brownies!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey this Christmas!

How to Have a Calm Christmas

Christmas can be a particularly chaotic and stressful time of year for many people. With families to prepare gifts and meals for, social engagements to attend, plus the usual work and life commitments that still have to be met, the pressures can soon add up. The added duties that many of us take on at this time of year can sometimes make the festivities seem more of a burden than a pleasure – and this is the opposite of what our Christmas celebrations should be about!

December is a wonderful time to come together with your friends and family and shouldn’t be a source of stress for anyone! If you are beginning to lose sight of that already this year then there are a few things you can do to bring the enjoyment back and have a peaceful and happy Christmas!

First of all, do not over-exert yourself. It is always nice to be invited to parties and Christmas dinners, however you are not obliged to go to all of them if you simply don’t have the time or energy. With so much to do at this time of year, nobody is going to be offended if you politely decline an invitation.

Secondly, adequately planning ahead for any get-togethers that you may be organising or contributing to will help to alleviate any last minute panic. If you do not have the time to cook then it’s of course completely fine to buy pre-made food for your guests. Alternatively, you can go to a restaurant or cafe, which will also help you to avoid any clean-up at home.

Making the time to care for yourself at this time of year is especially important if you know that you are prone to stress and anxiety. It may be extra hard to find the time to check in with yourself but it is important that you do so in order to stay on top of your feelings. Aim to include at least ten minutes of meditation and deep breathing once a day in a quiet and solitary space.

If you do not have many people to share the festive season with, or many events to attend, then Christmas can still become quite stressful. Many people feel as though there is an expectation of what Christmas should be like, and if your experience doesn’t meet this expectation then your mood may suffer as a result. If this sounds like you, then it is extra important to care for yourself and also to reach out to anybody that you do feel you are close to. Make an extra effort to eat well, exercise often and to keep your mind occupied throughout the day with positivity. Utilising positive affirmations can be particularly effective here as you work to affirm your happiness, confidence and sense of self!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey this Christmas!