Fighting Fatigue for Endless Energy

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

Stress and Physical Health

This month within my wellness for women community – Truly Julie – we are talking about different sources of stress and how we can eliminate the impact these stresses have on our lives. This is of course an extensive concept, and one that surely affects all of us to some degree!! Continue reading Stress and Physical Health

Spotting the Signs of Ill Health

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

Easy Ways to Stay Energised

If you are like me and have a consistently busy schedule and several things to juggle – work, family, friends etc – then you may find that your energy levels are often running low. This is totally normal when you have a lot going on, but there are ways that you can boost your energy levels to help you approach each day with endless positivity and enthusiasm! Continue reading Easy Ways to Stay Energised

White Bean Dip

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.

Ingredients:

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
Pumpkin Seeds
Pistachios

Method:

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!

Exercise and Weight Loss

Losing weight is a common health and fitness goal for many people for a variety of reasons. There are many ways to go about achieving this fitness goal, but there is also a lot of misleading information that can actually sabotage weight loss efforts!

If you are trying to lose weight then it is likely that you have adjusted your diet and that you are also regularly engaging in some kind of exercise. The following points are things that you should bear in mind when you are exercising and try to incorporate into your existing efforts!

Cardio

Cardio is known to be a great way to lose weight, but it has to be approached in a sensible way. If you overdo it with your cardio workouts then you are going to be causing harm to your body, and this can have an impact on your weight loss. This is because excessive amounts of cardio can cause inflammation.

Overdoing it when it comes to cardio can also mean that you end up eating more as you have used up a great deal of your energy stores! When you do too much cardio you will also be allowing your body to release excess levels of stress hormones into your body. These hormones can not only disrupt your sleep pattern, but can also cause your body to store more fat.

Mixing up the types of cardio that you engage in, and the amount that you do, is key to success here. Team sports and dancing are exciting alternatives to a 5km on the treadmill!

Ab Exercises

Exercising your abs is a great way to tone these muscles for definition. Also, the strength of your core is an important component of your overall optimum health. However, when you over-do it with the ab exercises when you are trying to lose weight, you could hinder your efforts. This is because exercises that develop the abs will help to build a layer of muscle in this area, and this can go against the slimming down of your waistline!

During the first few months of your weight loss attempt, I would advise that you mostly utilise short periods of cardio – around 20 minutes max – and then engage in weight training exercises that work the larger muscle groups. As you move towards your desired weight, you can then begin to include exercises that target the smaller muscles in order to improve overall muscle tone.

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!

Anxiety and your Diet

Choosing which food we will nourish our bodies with is among the most important decisions that we will make each day. With our dietary choices we have the potential to either heal or harm ourselves, and this is particularly true when it comes to anxiety.

Research has shown that certain foods can exacerbate feelings of stress and anxiety, whereas other foods have the potential to combat and ease these feelings. If anxiety is something that is affecting your life in some way then taking notice of the following tips could go a long way to helping you overcome it!

Tryptophan

Tryptophan is an amino acid that has been shown to have a positive effect on reducing stress. It is a precursor to serotonin, which is extremely beneficial for promoting feelings of calm and happiness.

Tryptophan naturally occurs in several plant-based foods, most notably in bananas, oats, peanut butter and sesame seeds.

Vitamin B

There is much research to suggest a connection between the various B vitamins and the mood. In fact, a deficiency in any of the B vitamins can lead to a low mood, anxiety and even depression.

Eating a range of foods that contain B vitamins is the best way to enjoy the many benefits of this vitamin group. Good foods to include are leafy green vegetables, oranges, nuts, spirulina, watermelon, spinach, rice and legumes.

Carbohydrates

Carbohydrates often get a bad rep in the wellness world, but they are actually great for increasing serotonin production. Whole grain carbohydrates are the best choice and you should make an effort to avoid processed carbs, such as white rice and white bread.

When you eat whole grain carbohydrates it takes a while for your body to break them down, and this means that sugar is being released into the bloodstream relatively slowly. This is great for consistent energy levels as well as consistent mood.

The best things to include are brown rice, quinoa, oats, whole-wheat pasta and legumes.

Caffeine

Caffeine is one of the biggest culprits when it comes to dietary choices that encourage feelings of anxiety!

Caffeinated drinks, such as coffee and energy drinks, are often favoured for the quick burst of energy that they can provide, but after the high comes the inevitable crash – and this can impact your mood as well as your energy levels! Furthermore, studies have shown that the presence of caffeine can actually inhibit serotonin production. This can quickly cause you to be more prone to feelings of irritability, anxiety and depression!

This month on my wellness for women community website we are talking about the best ways to avert anxiety! You can click here to join us now and start on your journey to a happier, healthier version of yourself!

Raw Coconut Balls

If you are a coconut junkie, then this will quickly become your go-to snack! Packed with superfoods and natural sweeteners, this recipe will also help keep any sweet cravings in check. These balls may be small (which is great for taking them everywhere with you!) but they contain some serious nutrition which makes them the perfect pick-me-up throughout the day. I especially recommend them before and after exercise to give your body the energy it needs!

Lucuma is one of my favourite natural sweeteners and you can buy it in powder form. It is made from a subtropical fruit tree that is native to South America which can reach heights of 50 feet! Not only is this sweetener free from gluten, but it also contains a range of antioxidants, vitamins and minerals. It is useful for giving your immune system a boost as well as contributing to the function of several essential functions in the body. Lucuma powder is especially high in potassium, calcium, magnesium and phosphorus. Using lucuma in your baking instead of regular sweeteners can help to bring about some serious benefits and promote optimal health.

Raw Coconut Balls2.pngTo make 10 – 12 of these balls, you will need the following ingredients:

2 cups / 70z / 200g of desiccated coconut (plus extra for rolling)
2 tbsp of coconut oil
2 tbsp of raw honey
1 tsp of lucuma powder
1 tsp of chia seeds

Raw Coconut BallsThe first step is to place all the ingredients in a blender and blitz for two to three minutes, or until you have a thick, coarse mixture. You can then remove the mixture from the blender and, using a large melon baller or your fingers, scoop and shape the mixture into 10–12 balls.

Roll each of the balls in a little bit of desiccated coconut, and place in the refrigerator to chill for about 20 minutes before serving. This tasty treat will stay fresh in your refrigerator for up to three days. As mentioned previously, these balls are great for taking with you as you go about your busy day and will give you an energy boost when you need it!

This is one of the recipes from my book – Eat Real Foods – which was released this week!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Natural Foods for Better Energy

Increasing your energy levels is a concept that the majority of us would love to know more about. As our days become busier and more hectic, finding a way to get through till bedtime is often at the forefront of our minds. I am always excited to discover new ways to manage this naturally and, of course, food is my favourite weapon when it comes to doing so! Altering your diet to include high energy options is arguably the best way to keep yourself motivated and energised during the day. The following foods are easy to work into your diet every day and you will soon feel the health benefits of doing so.

Edamame makes for a great snack and will help your energy levels to soar. Also known as soybeans, they are high in nutrients that work to energise the body. When you eat edamame every day, you will be naturally increasing the B vitamins in your body, as well as your phosphorous and copper levels. It is a great idea to have an adequate amount of B vitamins because they help to break carbohydrates down into glucose, which the body then uses as fuel! They are also a fantastic source of fibre and protein so get them on the menu!

Opting for a whole grain cereal in the morning will help to prepare you for the day ahead when it comes to keeping your energy up. Whole grain cereals are high in fibre and this will help glucose to be released slowly throughout the day, thereby giving you more consistent energy levels. It is not difficult to find whole grain cereals that have been fortified with a range of vitamins and minerals, which means that your body will get even more of a boost!

Keeping a bag of nuts and dried fruit with you at all times is a great emergency go-to when you feel your energy levels begin to drop. Nuts and dried fruit contain an amazing combination of protein, fibre and healthy fat which is exactly what you need in a moment of low energy. It is best to make your own mix of fruit and nuts so that you can select the raw, unsalted varieties. Put together a huge batch and you can then take smaller portions with you each day.

Including these three things in your diet regularly will soon have you bursting with the energy that you need to approach your days full of positivity!

If you want to learn more about how nutrition can help you to maintain optimal health and high energy levels, then head over to the Flexi Foodie Academy!

Simple Changes for Increased Energy

Having more energy is something that many of us dream of. With demanding work schedules and a long list of everyday pressures, finding the energy to keep going till bedtime can sometimes feel impossible. Not having enough energy to make it through the day can not only mean that certain things don’t get done, but it can also be detrimental to your mood. When you don’t have the motivation to do the things you want, this can quickly affect your happiness and leave you feeling low. Some people try to rely on caffeine and other stimulants to keep themselves going, but this will only lead to dependancy and other ill-health effects. In fact, they could leave you feeling worse than you did before.

So, how can you keep your energy levels up without resorting to non-natural options?

First of all, even it it seems like you just don’t have the time, try to always have a period of relaxation during each day. During this time you can do whatever it is that you consider to be relaxing. Go for a walk, read a book, have a nap etc. This is your time and it will help to refresh your mind and re-energise your body to continue with the day.

Secondly, exercise is important. You may think that exercise will drain your energy and therefore you avoid it. But exercising regularly will actually raise your energy levels as well as improve your mood and boost your stamina. Even as little as 30 minutes, three times a week could help to get you on track. Yoga is a great choice because it also promotes relaxation while you exercise.

In addition to the the things you have to do, try to make time for the things you like to do. Feeling in control of your day is essential to keep your energy and your mood on track. So if you need to take some time to have some fun then give yourself this treat.

Finally, it is essential to your continued good health and your energy levels that you aim to get eight hours of uninterrupted sleep every night. Give yourself a bedtime and do your best to stick to it. As you get into this routine your sleep cycle will improve and you will approach each day full of energy and motivation.

You may immediately think that you don’t have time to do any of the things I have suggested. If so, I want you to really evaluate how you spend your day. If you know that you spend time watching TV, surfing the internet, talking to your friends on the phone etc, then reallocate a portion of this time to the activities I have mentioned.

Incorporating these lifestyle tips with a nutrition plan will help to boost your efforts. Head to the Flexi Foodie Academy to find out how simple this can be!