Mango “Cheeze” Cake

This incredible “Cheeze” Cake is another of the amazing dishes that I discovered during my stay at the Amatara Wellness Resort in Thailand! It makes for such a beautiful dessert and the added bonus is that it packs a healthy punch too! Continue reading Mango “Cheeze” Cake

Thai Green Curry with Vegetables

Following on from the amazing recipe I shared recently for Raw Carrot and Ginger Soup, I would like to share another absolute delight from the kitchen of the beautiful Amatara Resort in Phuket!

You can make this curry with any combination of vegetables that you desire, but great options are baby corn, carrots, courgettes, mushrooms, broccoli, and red pepper.

The inclusion of fresh basil is one of my favourite parts of this recipe, and really helps to create the distinctive and delicious flavour of the dish. It also doesn’t hurt that basil is bursting with goodness, such as vitamin A, vitamin C, vitamin K, manganese, copper, and calcium!

Ingredients:

  • 25g green curry paste
  • 250ml coconut milk
  • 50ml vegetable stock
  • 10ml soy sauce
  • 3g kaffir lime leaves
  • 5g coconut nectar
  • 20g eggplant
  • 15g fresh basil leaves
  • 5g red chilli
  • Small bowl of mixed vegetables
Method:
Heat the coconut milk in a large pan for a few minutes before adding the green curry paste. Stir well.
Oil your wok and add your selection of vegetables. Heat for a few moments and then coat with the curry paste sauce. Add vegetable stock, kaffir lime leaves, soy sauce and coconut nectar to the wok and bring to the boil before adding the eggplant. Add the fresh basil leaves with the chilli and then serve.
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Wellness for Women

If you have seen my 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 2018!

 

Also, if you wan to learn about how eating more plant-based foods can enhance your health and your energy levels, then click here now to check out my starter guide!

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

Fall Recipes with the Natural Gourmet Institute

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

Three Leafy Green Pesto

My Three Leafy Green Pesto recipe is something that you can easily throw together yourself in less than ten minutes from start to finish! It is also bursting with nutrients, meaning you can use it as your delicious go-to dip on those days when you feel you need an extra burst of goodness! Personally, I love making it for dinner parties! Continue reading Three Leafy Green Pesto

Fruit & Fructose

If you have been following my blog for a while then the chances are you will have often heard me speak of the dangers of consuming refined sugars!

It is widely acknowledged that too much of the sweet stuff can lead to weight gain, heart disease, disruption of the hormones, fluctuating energy levels, premature ageing of the skin and more! What’s more, is that refined sugar is added in excess to many of the processed and packaged foods that are easily available in the supermarket!

One of the most contentious points up for discussion when it comes to sugar is whether the natural sugars from fruit should be considered ‘bad’ as well!

Fruit contains glucose and fructose – both of which are simple sugars. Glucose can be used by the majority of the cells in your body, but only your liver is able to metabolise fructose.

If you are eating large amounts of fruit, and therefore consuming high levels of fructose, then your liver may have a hard time working through it all. This can then lead to excess fructose being stored as fat in the body. Furthermore, this can also lead to the onset of non-alcoholic fatty liver disease.

Eating fruit provides a wealth of health benefits thanks to the delicious amounts of vitamins, minerals and other nutrients contained within. However, because of the natural sugars that are present, many fruits should be enjoyed in moderation.

There are some fruits that you can enjoy without worrying too much about the fructose content, such as avocados, kiwis, pears and berries. However, fruits that are especially high in sugars, such as grapes and mangoes, should be included only in small amounts.

It should be noted that if you are a very physically active person then you have much less to worry about when it comes to fructose in fruit. This is because when the body is active, it is much better equipped to handle simple sugars. So, if you want to continue to enjoy the fruits that you love without being overly concerned about fructose, then be sure to engage in an ample amount of exercise!

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!

My New Favourite Non-Alcoholic Beer

As with anything else, alcohol is something that should be enjoyed in moderation. And, the negative health effects of not heeding this advice can soon become apparent!

The number of people choosing to drink less, or not drink at all, is on the rise – which is of course great for the health of the nation! And for those of us who don’t necessarily want to drink alcohol, but still enjoy the pleasure of having a beer, there is an ever-impressive range of alcohol-free beers available!

Heineken Zero Alcohol Beer JulieMontagu

Stats show that drinking habits in the UK have experienced a change in the last 15 years, with alcohol consumption dropping by a massive 26% between 2002 and 2012! (Source).

Heineken have recently released their very own alcohol free beer, Heineken 0.0 and it is rapidly becoming a favourite amongst those abstaining. Made with the same high quality brewing process as their regular creations, the alcohol is then gently removed afterwards, leaving a slightly fruity taste with the usual malty flavour. I was able to attend the launch of Heineken 0.0 in Barcelona during the Grand Prix and it was heaven to sit on the beach and drink this delicious beer!

Spanish F1 Grand Prix - Heineken

So what are the health benefits of choosing the alcohol-free version of your drink of choice?

Well first of all, of course, there’s the calorie count. Non-alcoholic beers contain roughly half the calories of their alcoholic counterparts, making them a better option for those watching their weight. The new alcohol free Heineken 0.0, for example, has just 69 calories per bottle.

Secondly, drinking alcohol dehydrates your body, and your skin will be the most noticeable thing that pays the price for this! When you drink regularly, you will be depriving your skin of the vitamins and minerals it needs to look its best. You will probably have noticed that your face in particular looks puffy and dry after a night out!

Your body will benefit in many ways from sobriety, but your mind will also be much clearer and free of brain fuzz! What’s more is your memory will of course not be affected on a night out when you opt for a zero alcohol drink!

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!

B12 and a Plant-Based Diet

Although the majority of our nutritional needs can actually be met reasonably easily on a plant-based diet, this is not always true of B12. This essential vitamin is most commonly found in meat and dairy products. If you are following a plant-based diet then it is a great idea to take the following advice into consideration so that you do not experience a deficiency in this essential vitamin!

Vitamin  Deficiency

If you do not consume an adequate amount of B12 then you run the risk of damaging your nervous system, as well as experiencing fatigue, muscle weakness, and even problems with your memory! A deficiency can take several years to present itself and can be difficult to recognise or diagnose. However, this is more the case in adults rather than children, and B12 deficiency in children will present itself more rapidly. Health problems that are caused as a result of low levels of B12 can usually be treated and reversed by working to meet the daily recommended allowance. 

If you follow a diet that is primarily focused on raw foods then it is all the more important that you work to avoid a deficiency in this vitamin, as you will naturally be exposed to it much less.

Sources of B12

The only reliable ways to get an ample amount of vitamin B12 on a plant-based diet are to either take supplements or eat foods that are fortified with B12. Fortunately the latter of these two methods has become much simpler in recent years as more foods are fortified with this vitamin. These products include plant-based milks, soy products and a variety of cereals.

If you are opting to take a supplement to ensure you meet your vitamin B12 quota, then you should aim for either 10 micrograms every day, or a once weekly supplement of 2000 micrograms.

B12 Consumption

If you are getting your B12 through fortified foods then it is advisable to do so regularly, as your body absorbs it best in small amounts. However, it is also worth remembering that there is no harm in exceeding the recommended amount. So, when considering your B12 intake – more is always better!

A healthy, varied diet that includes a large selection of whole, natural foods is the best way to avoid a deficiency of any kind.

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!

The Super Nutrient: Vitamin D

Finding ways to boost the presence of vitamin D in the body is a great idea for improving and maintaining your general health.

With our busy modern day lives it can be super easy to negate our own health, and to pay little attention to the nutrients that we are consuming. However, this can quickly lead to our health and happiness becoming compromised.

As discussed in a previous blog post, Vitamin D is an incredibly important vitamin. And, since there is not something that can be found in abundance in many foods, it is essential that you get an ample amount from sunshine!

Your body utilises stores of cholesterol to convert sunlight into usable vitamin D. Although it is a vitamin, it actually acts more like a hormone in the body and contributes to many essential regulatory functions. Every cell in your body relies on vitamin D and a deficiency can cause long-lasting health issues.

Mental Health

The incidence of depression can be seen to increase during the winter months, and this can be linked (in part) to less sunshine during the day. In order to combat this issue it is important to aim to get more vitamin D from dietary sources during the winter, and you can also opt for supplements.

Immune System Function

Your immune system relies on vitamin D to function effectively. Low levels of vitamin D can contribute to the onset of several health conditions and ensuring you get an adequate amount is a great way to help protect yourself.

Bone Strength

This super vitamin is incredibly beneficial when it comes to the health of your bones. It helps to prevent the breakdown of the bones, as well as increasing the overall strength of your entire skeletal system.

Brain Health

It may surprise you to learn that your memory can actually be affected by long-term vitamin D deficiency. Persistent low levels of this vitamin has also been linked to the development of certain neurodegenerative diseases, such as Alzheimer’s disease.

As you can clearly see, there is much to be gained from vitamin D and much to be lost by not making sure you have get an adequate amount!

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!