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

Positivity and Progress for 2018

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.

Big Goals

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.

Healthy Living

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!

Relationships

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!

Self-Care Sunday – Emotional Eating

As you all know, self-care is one of my favourite things to talk about AND is also something that I consistently work to make a part of my own life. In fact, I’m so sure about the power of self-care that it’s the focus of my upcoming book – Recharge: A Year of Self-Care to Focus on You.

In order to celebrate the launch of my book I am going to be sharing one topic from the book every Sunday for 12 weeks. This is something that I got started with last week, and you may have caught the video on YouTube!

For those of you who missed it, the first topic that I wanted to explore with you was Emotional Eating.

Emotional eating is something that we are all surely sometimes guilty of! Everyone does it – myself included – but it is important that we recognise this behaviour in ourselves and that we work to overcome the source of our issues.

The way in which many of us live, with packed out schedules, stressful jobs and so many things to keep on top of, means that turning to food for comfort is often easy to do. It can feel as though food is the only thing that will fill the void after a long day, and most of us will know already which our go-to foods are!

As I discussed in my first video in my Self-Care Sunday series, the most important thing when it comes to emotional eating is to acknowledge your feelings. When you know that you are eating to soothe your emotions, make a conscious effort to understand your feelings in this moment. Listen to these thoughts and don’t beat yourself up for feeling this way. This can help you to develop a deeper understanding as to why you are engaging in this behaviour.

Creating healthy habits in regards to your eating, and breaking away from any negativity that exists within your relationship to food, is the best way to move forwards and away from emotional eating.

I have put together a downloadable PDF for you to look at alongside this video, and you can click here to enter your email address and receive this download!

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!

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

Why You Should Alkalise Your Body

Maintaining the natural balance of your body in regards to your pH levels is important for several reasons. Both your immune system and the amount of inflammation in your body can be affected by whether or not you are in the correct alkaline range. When we consider that immune system function and inflammation are two of the biggest factors contributing to optimum health, then we can see how important it is to maintain balance in the body!

Immune System

The reason that your immune system becomes compromised when your pH is out of balance is that the cells in the body aren’t getting the minerals that they need. This means that less oxygen is being circulated and your immune system therefore doesn’t function as well as it could!

When you have the correct alkaline balance then your body is better equipped to prevent and deal with infections and illnesses.

Inflammation

Chronic inflammation is a leading cause of illness and diseases, and can soon become a problem when normal levels of inflammation start to increase.

Acidic foods are known to cause inflammation in the body. When you consume excess amounts of acidic foods then your body is going to have to work extra hard to neutralise this acidity. One of the ways in which your body can do this is to take essential minerals from other parts of the body, which can of course be detrimental to your overall health.

Balancing Your pH Levels

If the foods and drinks that you are consuming are too acidic then your pH levels are quickly going to get out of whack. However, your lifestyle and overall diet also contribute to your pH levels.

Foods that are high in magnesium, phosphorous and calcium are great for restoring the alkaline balance in the body.

Unprocessed vegetables are the perfect choice for alkalising your body, especially citrus fruits. Garlic, ginger, apple cider vinegar and turmeric are also beneficial choices. Eating your greens will also help with this, and you can aim to include broccoli, wheatgrass, chlorella and spinach in your diet regularly.

If you do not consume many processed and packaged foods then you are going to give yourself a head-start when it comes to alkalising your body. They can be incredibly acidic, and it is an amazing idea to replace these products with whole food options!

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!

Meditation and Happiness

Meditation is an incredibly powerful tool for processing emotions, alleviating stress and also for boosting happiness. The latter of these concepts may not be one that you have connected to meditation before, but with regular meditation you are highly likely to soon feel your happiness grow.

Happiness & Relaxation

When you spend an ample amount of time in a state of meditation you are likely to feel lighter, more relaxed and more equipped to deal with the day afterwards. When you partake in this activity regularly, this feeling of preparedness for your day and ability to deal with all life has to throw at you will start to become your normal attitude.

As the days, weeks, months etc pass where you continue to meditate regularly, you are going to notice that not only are you happier before your sessions, but also that your happiness is visibly boosted afterwards. One of the greatest things about this is that you can then extend this happiness and positivity to those around you.

Rewire Your Brain

So, what is it about meditation that increases our potential to find this happiness and also to hold onto it? When you meditate you are actually helping to rewire your brain to be able to better handle your emotions and to retain balance and clarity in all areas of your life. Far from being a quick and temporary fix, this will be a long term concept that you can continue to work on and expand. All you have to do to keep this glow going is to persist with your meditation practice, and also make an effort to develop your practice in a variety of ways.

Developing Your Meditation

You can develop your meditation by working to do so for longer periods of time, and also to focus more clearly on addressing specific issues that you are aware of. For example, if you have concerns about your self-esteem, or you know that you are not loving yourself as you deserve to be loved, then spending time working on these things during your meditation can help you to progress in a well-rounded way.

This is something that can be done endlessly as you address the different aspects of yourself that you want to work on, and then revisit them again after a period of time!

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!

Is Your Sleep Cycle Causing You Harm?

Getting a full eight hours of undisturbed sleep every night is something that many of us are aware that we need to do, but the reality is that it is not always achievable!

There are many reasons why you might not get enough sleep – or enough good quality sleep. This could be because of a busy schedule that keeps you up late, a young child that wakes during the night, or perhaps disturbances from other sources, such as noisy neighbours!

Whatever the reason for a poor sleep cycle, it is important to address and work to resolve the problem in order to preserve and boost your health. The following issues can quickly appear when you are sleep deprived, and can lead to further health issues.

Fatigue

Fatigue can often be accompanied by a short temper and a lack of focus, which can quickly cause problems during your day! Being fatigued can also become a safety issue as your ability to drive and complete other tasks will become impaired.

Obesity

Studies have shown that those who sleep less tend to be at a higher risk of obesity. It has been suggested that this is because there is a higher presence of leptin when a person is sleep deprived. Leptin is the chemical that makes you feel full. Sleep deprivation also causes increased levels of ghrelin, which is the hormone responsible for stimulating hunger.

Illness

If a poor sleep cycle is a consistent problem then your immune system will soon become compromised and your overall health will suffer. This can contribute to the onset of relatively small health problems, such as a cough or cold, but can also lead to much more significant issues over time, such as diabetes, high blood pressure and heart disease.

The risk of developing diabetes appears to be particularly prevalent in those who regularly sleep for less than five hours each night.  This is thought to be because a lack of sleep changes the way that the body processes glucose.

If you are aware that your sleep cycle is becoming damaging to your health, and your life in general, then it is important to take steps to improve the length and quality of the sleep that you enjoy. This is something that I will be discussing in a blog post next week, so check back soon!

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!

How to Handle Your Hormones

Mood swings can strike at any time and although there are certain common likely causes, it is something that can’t always be managed in the same way.

What Are Mood Swings

Your mood swings may be characterised by a variety of things, such as unexplained crying or unjustified irritability. It is important to remember that although your emotions may seem out of proportion, your feelings in each moment are still valid and true, and there is no need to beat yourself up about this!

Diet & Gut Health

A hormonal imbalance is a likely cause when it comes to mood swings, and this can be handled by addressing your lifestyle and making positive changes where necessary. This will largely be in relation to your diet. Your diet can impact your emotions in several ways, and it will also have an impact on the health of your gut. Your gut health is linked to your mood, and it is important to play close attention to this aspect of your overall health. The bacteria in your intestines will influence your hormones, and this of course will then impact your mood. So, a large presence of good bacteria will go a long way to helping!

Blood Sugar Levels

Keeping your blood sugar levels consistent is one of the best ways to keep your mood from fluctuating. You may think that skipping a meal will help you to lose weight, or save you time if you have a busy schedule. But doing so can actually wreak havoc with your hormones and leave you feeling annoyed, fatigued and generally unhappy. Fortunately, you can keep your blood sugar levels up by regularly eating nutritious foods, and avoiding processed foods and sugary snacks!

Sleep & Stress

In addition to your diet, certain lifestyle factors such as sleep will also influence your hormones and therefore your mood. When you do not get enough sleep your body will produce excess levels of cortisol – the stress hormone. This will put unnecessary stress on your adrenal glands, and can cause your serotonin levels to drop. Serotonin is super important for keeping your mood up, and you should always try to get between seven and eight hours of uninterrupted sleep every night. If you have trouble getting to sleep, or find that you are often waking in the night, then you may find some relief by drinking soothing herbal teas before you go to bed.

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!

Simple Steps to Supporting Happiness

I regularly talk on my blog about finding ways to work towards happiness and to sustain it once you have arrived at this beautiful destination. As well as meditation, exercise and all of the other wonderful techniques that I recommend, there are also much simpler things that you can do to promote your own sense of well-being.

The following suggestions are practically effortless concepts that you can make a note to embrace in all aspects of your life! In doing so, not only will you soon see the positivity in those around you, but you will also boost feelings of self-love, self-worth and happiness in yourself.

Reach Out

Knowing when to ask for help is one of the best ways to avoid letting stress take over as you can more easily share your concerns. People often shy away from asking for help as they see it as a sign of weakness in themselves. However, the truth is that we all need help sometimes, be it for small tasks or larger responsibilities. When you go to your friends or family for help you are actually also telling them that you trust them and that you value their input! This helps to firm the bonds of friendship and encourage honest communication. 

Own Your Independence

Being happy without a partner is where some people struggle. However, it is essential to remember that you do not need another person to be complete. If you are unhappy on your own then the presence of another person is only going to mask this unhappiness, not remedy it. For this reason (and more!) it is important to work on your own happiness as an individual before becoming part of a pair.

Seek Out Positivity

Seeing the good in other people can often be difficult, especially if the person in question has wronged you in some way. In some circumstances it can be easy to write certain people off as not having any good in them at all, but this is almost always never true! So, in instances where you are having negative feelings towards someone, make a mental note of their good qualities or fond memories you have of them. This will help you to process the situation with less sadness and hostility, giving you much more of a chance to preserve your own happiness.

These three simple concepts are often overlooked when people are contemplating their own happiness. Making an effort to reach out, own your independence and to seek out positivity in those around you will go a long way to improving your happiness.

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 self-care is a HUGE part of this!

From December 3rd you can join us on a FREE 21 Day Happiness Challenge! This will take just ten minutes of your time each day and will help you to find the happiness you are seeking. Click here to register and get started!

Selflessness and Self-Care

There are many different ways to practice self-care and it is something that I advocate we should all include in our daily routines. When you make the time to allow self-care into your life, you are choosing to love yourself, meet your own needs and put your health and happiness first – as you should!

There are several self-care acts that you are probably already familiar with, such as meditating, giving yourself a compliment or spending some time in the sun. However, there are also much more radical acts of self-care that not everyone will think to try!

Acts of selflessness are actually acts of self-care and I’m going to explain why this is!

When you act in a selfless way you are choosing to put someone else’s needs over your own, even if just for a short period of time. You are showing kindness, compassion and a willingness to reach out to someone else. This can really help you to appreciate all that you already have in life and encourage you to be more appreciative of your own blessings.

Getting involved in the various community projects that undoubtedly exist where you live is a great way to start to practice this selflessness. This is also an easy way to meet new and interesting people who will surely bring even more positivity into your life. Getting involved in community projects is also a good way to have fun and to engage in new experiences – both of which are certainly acts of self-care as they contribute to your confidence and sense of self-worth.

Expressing selflessness through random acts of kindness to strangers is another great way to care for others as well as yourself! Buy some lunch for a homeless person, give some money to a charity collector on the street or compliment a stranger. However you choose to demonstrate this kindness, the only thing that is important is that it is a genuine act of selflessness for no other reason.

When you begin to make it a habit to act in this way, you will find that kindness finds its way into your life in abundance. This will encourage greater feelings of self-love in yourself and will motivate you to continue with your routine of self-care.

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 self-care is a HUGE part of this!

From December 3rd you can join us on a FREE 21 Day Happiness Challenge! This will take just ten minutes of your time each day and will help you to find the happiness you are seeking. Click here to register and get started!