If you came crashing into 2018 already working towards your goals and instigating big positive changes then you may find now that your energy and enthusiasm is lacking a little! The same might also be true of your energy levels at the moment if you had a slow start to the year, and have found it difficult to get motivated. Continue reading Fighting Fatigue for Endless Energy
With the New Year just a few days away, the time to contemplate the positive changes that you want to make in 2018 is now!
You may already be aware of the changes you wish to make in the year ahead, as well as the goals that you wish to work towards. However, if you do not have a solid idea yet then it is a good idea to take a moment to assess the year that has just passed.
What do you feel went well in 2017? What did you achieve? What do you wish you had done differently or given more importance and attention to? Perhaps you had an ambition for this year that you weren’t able to accomplish. It’s a great idea to reassess your intentions in regards to these things, and then decide if further action should be taken.
The large goals that you wish to accomplish may stay the same for you this year. Perhaps you are studying or working towards a difficult career change. Think about how you have progressed with these things in the last 12 months, and then determine if there’s anything you can do to enhance your progress in the 12 months that now lay ahead of you.
Positive changes can also take a different form, such as making adjustments and improvements to your diet and lifestyle. Will this be the year that you find an exercise that you enjoy and can partake in regularly? Will it be the year that you kick your food cravings to the curb and embrace a healthier diet? Maybe this is the year that you truly embrace self-love and self-care, and in doing so boost your happiness!
The way that you interact and engage with other people – especially those who are closest to you – is also perhaps something that you wish to pay attention to this coming year. If you feel like you have been neglecting your relationships recently, or that you have drifted apart from certain people, then the New Year is a wonderful opportunity to reach out to these people again.
Wellness for 2018
However you wish to move into the New Year, I believe it is super important to do so with kindness for yourself and those around you. Be sure to express gratitude to the people that you appreciate, and extend forgiveness to those who you believe to be in need of it. The New Year is a chance for a new start – both for you and everyone around you!
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 move into the New Year!
The latest topic in my Self-Care Sunday series is all about alleviating anxiety. This is the fifth week and you can check out the previous videos below!
- Week One – Emotional Eating
- Week Two – Managing Stress
- Week Three – Digital Detox
- Week Four – Rebuilding Self Esteem
Causes of Anxiety
There are many reasons why you may experience anxiety – and the degree to which it prevents you from going about your day can also vary. Addressing underlying issues and past negative experiences can be extremely helpful for working to resolve the sources of anxiety, and it can also be helpful to look to your diet.
Caffeine is one of the most prominent dietary contributors to feelings of anxiety. As a stimulant it can quickly cause feelings of anxiety, or exacerbate existing feelings of anxiety. Also, it can sometimes be easy to mistake the way that caffeine makes you feel for anxiety – as it may increase your heart rate and cause feelings of restlessness.
Some people use alcohol in order to alleviate feelings of anxiety, but doing so can actually become a difficult cycle to get out of. Although drinking alcohol can temporarily soothe these feelings, they will likely surface again once the alcohol leaves your system – causing increased levels of anxiety to return.
When you drink alcohol you are disrupting the natural balance of chemicals in your brain, and this can lead to depression and addiction.
Studies have suggested that the presence of sugar in your system can affect how well your body and brain can cope with stress. Although sugar itself does not seem to cause the onset of anxiety, it can make symptoms worse and cause you to feel worse than you would otherwise during an anxious moment.
Furthermore, if you regularly consume sugar and then go without it, your body can actually experience withdrawal which may involve feelings of anxiety.
Taking a close look at your diet and making the conscious decision to remove problem foods can go a long way to helping alleviate your anxiety.
In the following video I talk more on the topic of Alleviating Anxiety! Don’t forget to subscribe to my channel whilst you’re there so you can be automatically alerted about future videos in my Self-Care Sunday series!
Also, 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 move towards the end of 2017!
As the winter season begins to settle in it becomes all the more important that we pay attention to the health of our immune systems. Consciously supporting your immune system should be seen as giving yourself a helping hand to stay healthy through the winter, and always close to the top of your priority list!
There are several small things that you can do to give this aspect of your health a boost, and doing so can not only protect your body from illness, but will also help you to maintain your positive mood. When we begin to get ill our happiness can suffer, and this can lead to increased levels of stress as we struggle to find the energy and the motivation to get things done. This can become a cyclic problem as higher levels of stress can further compromise the immune system!
Get to Bed
Getting enough sleep can sometimes feel impossible. We all have our different reasons for not always getting an adequate amount of good quality sleep at night – but whatever your reason, it is important for the health of your immune system that you work to resolve the problem.
You can try going to bed earlier, avoiding caffeine or other dietary stimulants in the evening, meditating before bed and creating a more peaceful sleeping environment for yourself.
Eat for Digestive Health
The health of your digestive system is closely connected to your immune system function, and this is something I discussed in my previous article on Gut Health and your Diet.
Cutting out highly processed foods and those that are high in sugar is a great place to start. Additionally, taking a daily probiotic can help to encourage the presence of good bacteria in the gut.
Want to learn more about how eating more plant-based foods can enhance your health in other ways too? Click here now to check out my starter guide!
Pay Attention to Vitamin D
Vitamin D is most commonly known for its role is protecting bone health, but it is also important for the health of your immune system. Your body naturally creates vitamin D from the sun, and getting outside into the sunshine is a simple way to make sure you are producing enough. However, this can become a problem during the winter months due to the grey weather and shorter days.
Fortunately, many foods are fortified with vitamin D and it also occurs naturally in quite a range of foods. Therefore making the extra effort to include vitamin D rich produce during the colder months will help to keep your immune system functioning properly.
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 keep moving through 2017!
We are often told that in order to eat for optimum health we need to get the rainbow into our diets – and this is something I absolutely live by!
This dish is my twist on a popular traditional French appetiser. It is absolutely perfect to serve at any party, and can also be served as the starter before a dinner.
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My Rainbow Crudités is super easy to make and as with many of my recipes, you can make this one in ten minutes or less! Also, you will probably find that you already have the majority of these ingredients in your kitchen.
For the crudités
- 1 green pepper, deseeded and sliced
- 1 red pepper, deseeded and sliced
- 1 large carrot, cut into sticks
- 1 gem lettuce, trimmed and pulled apart
- A handful of raw green beans, trimmed and chopped
- A handful of radishes, cut in half
- 1 apple, sliced
For the dip
- 1 cup of black beans, drained and rinsed
- 1 roasted red pepper
- 2 spring onions, chopped (save one for garnish)
- The juice of one lime
- 3 tablespoons of olive oil
- 1 tablespoon of tahini
- 1/2 a teaspoon of chilli powder
- 1 teaspoon of cumin
- 1 teaspoon of chilli flakes
Once you have prepared the crudités then the next step is to make the dip. You can do this by simply adding all of the ingredients (except one spring onion and the chilli flakes) into your food processor for around one minute. You can then move your dip into a bowl and sprinkle it with the chopped spring onion that you put aside and the chilli flakes.
Serve your crudités on a large plate next to your dip and tuck in!
Want to learn more about how eating more plant-based foods can enhance your health? Click here now to check out my starter guide!
Staying on top of your health is super important if you are to help to lower your risk of illness and maintain your energy levels. You may initially think that this is quite difficult to do, especially given the large amounts of conflicting advice in regards to health and wellness. However, there are some key things that you can look out for! Continue reading Spotting the Signs of Ill Health
Last week you may have caught my Facebook Live in collaboration the Natural Gourmet Institute! This was a super exciting session during which I prepared two delicious recipes from my first cookbook – Superfoods: The Flexible Approach to Eating More Superfoods. Continue reading Fall Recipes with the Natural Gourmet Institute
This rice bowl is another one of my super simple to make recipes that doesn’t take much time at all to create! It’s essentially a selection of some of my favourite foods combined to make a delicious lunch or dinner option.
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If you know me then you will know that I LOVE all things hot and spicy – but that doesn’t mean that you have to spice yours up if you don’t want to!
The following recipe makes enough to serve two to three people – depending on how big you want your bowl to be.
- 125g of cooked brown rice
- 400g of cooked black beans, drained and rinsed
- A handful of coriander
- 1 garlic clove, chopped
- 1 red chilli, deseeded and chopped
- 2 inches of fresh ginger, chopped
- 3 small sweet potatoes, chopped into small chunks
- A handful of cashew nuts
- 2 small handfuls of pumpkin seeds
- Extra-virgin olive oil
- Tamari soy sauce
- 1 lime, sliced in half
- Maple agave (or your favourite natural sweetener)
Start by preheating your oven to 200C or 400F. Next, place your sweet potato chunks on an oven tray and drizzle a generous amount of olive oil over them. Roast the potatoes in the oven for 20 minutes.
Place the cashew nuts and pumpkin seeds in a separate oven dish and roast with the potatoes for the final seven minutes of the 20 minutes.
While the sweet potato and the nuts and seeds are roasting you can turn your attention to making your salad dressing. For this you will need to place the ginger, the red chilli, and the garlic in a bowl. You can then take the lime halves and squeeze as much juice as you can into the bowl. Add four tablespoons of olive oil to the mix with two tablespoons of the tamari soy sauce and two tablespoons of the maple agave – or your favourite natural sweetener! Whisk the contents of the bowl together.
Next, take a large handful of the rice and place into each bowl, alongside a large handful of the sweet potato and the black beans and the nuts and seeds. You can then pour the salad dressing over the top of each bowl and sprinkle with coriander.
Want to learn more about how eating more plant-based foods can enhance your health? Click here now to check out my starter guide!
There is a divide in opinion when it comes to gluten, but the truth is that some people may unnecessarily be cutting it out of their diet! With all of the information on the topic it can be hard to know what is best for you. So, today let’s talk about gluten to see if your health could benefit from addressing your consumption. Continue reading Let’s Talk About Gluten
If you haven’t discovered my YouTube channel yet then don’t worry! I am going to be bringing the videos from my channel straight to you here on my blog!
Today I want to share my recent White Bean Dip Recipe video! This dish takes less than ten minutes to create and is great for serving as a side during a dinner party, or also just as a snack for one!
Several of the ingredients in my White Bean Dip, such as the garlic and olive oil, are fantastic for providing your body with the energy that it needs, as well as being helpful for protecting the immune system. Additionally, the cannellini beans are an amazing source of fibre, making them great for weight loss and optimum digestion.
Turmeric is one of my star ingredients and is something that I try to include in my diet every single day. One of the best things about turmeric is that it is super anti-inflammatory, meaning it can keep levels of inflammation in the body at a positive level. It also helps to protect against the onset of certain health conditions, such as some types of cancer, Alzheimer’s disease, dementia and liver damage.
400g cannellini beans
1 tbsp of apple cider vinegar
1/4 cup of olive oil
1 cloves of garlic, minced
1 tsp of turmeric
1 inch of fresh ginger, chopped
Take the canned cannellini beans and drain the water before adding them to your food processor with a quarter cup of olive oil. You can then add in the tablespoon of apple cider vinegar, the teaspoon of turmeric, the minced garlic and the chopped ginger.
Blitz the contents of your food processor until your dip has the consistency of hummus. You can then scoop it out and place it into a bowl to serve. Top with pistachios and pumpkin seeds and you are good to go!
My YouTube channel is packed full of recipes, yoga, lifestyle advice, self-care tips and more! Click here to head there now and subscribe to be the first to know when new videos are released!