Raw Spicy Thai Green Papaya Salad

This incredible salad is the last of the amazing dishes that I discovered during my stay at the Amatara Wellness Resort in Thailand! It takes just a few moments to throw together and is an iconic dish from this beautiful country.

The salad itself contains an abundance of ingredients that pack a healthy punch, and the pumpkin seed garnish gives it an extra nutritious boost! Also, if spicy isn’t really your thing then you can always make this salad without the addition of the chilli!

Pumpkin seeds are rich in healthy fats, as well as being an excellent source of magnesium and zinc. Studies have suggested that regularly consuming pumpkin seeds could help to keep your blood pressure down and to promote an optimum sleep cycle.

Papaya is another exciting ingredient from this exotic dish, and may not be one that you consume often! Papaya is a rich and colourful source of nutrients, in fact – it has one of the highest vitamin C counts of all of the fruits! It is also an excellent source of potassium, beta-carotene, and lycopene! As well as being a delicious addition to salads, you can also simply enjoy this fruit on its own, or as a juice!

Ready to make this salad for two people?

Ingredients:

Salad

  • 50g long beans, sliced diagonally in 1-2cm pieces
  • 100g green papaya, fine julienne
  • 50g carrot, fine julienne
  • 10g chilli, fine julienne
  • 10g coriander leaves

Dressing

  • ½ tsp sea salt
  • ½ Tbsp lime juice
  • ½ tsp coconut nectar
  • 2 tsp tamari soy sauce
  • 5g garlic, minced

Garnish

  • 10g pumpkin seeds

Method:

Place all of the salad ingredients in a large bowl and lightly mix with a wooden spoon. Next, to make the dressing, mix lime juice, coconut nectar, sea salt, garlic and tamari soy sauce together. You can then pour the dressing over the salad and mix lightly.

Serve your salad onto plates and garnish with a few pumpkin seeds. So simple!

Raw Spicy Thai Green Papaya Salad Julie Montagu

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!

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!

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

Enjoying The Holiday Season

During this time of year it is easy to get stressed out by all of the additional pressures that go hand in hand with the holiday season. And, because of this, you will likely have seen article after article talking about the best ways to beat that festive stress. Continue reading Enjoying The Holiday Season

Yoga Flow at Dusk

Practicing yoga in the evening is a fantastic way to reset your stress levels and invite some peace and relaxation into your mind.

Any of us may have a bad day for any number of reasons and it is important to accept that this is going to happen from time to time. The important thing is how you choose to deal with this negativity, and whether you allow it to follow you into the next day.

Ending each day by hitting the yoga mat is an incredible way to release negativity. Doing so can set you up for a good night’s sleep followed by a peaceful and positive morning.

Yoga for Relaxation

When you engage in a regular yoga practice you are likely to notice that your stress levels decrease, anxiety is experienced less frequently (or to a lesser degree) and also that you generally feel more at peace during your days. But, why is this?

As you flow through a yoga session you are going to naturally clear your mind of worries and concerns as you concentrate on the activity at hand. Also, as you move through the poses, you will be encouraging the flow of blood around your body and releasing tension from the muscles.

The deliberate and conscious way in which you breathe whilst practicing yoga is key to the relaxation benefits that you will enjoy! So, be sure to pay attention to your breath, especially during the moments when you are holding each pose.

Meditation

A normal yoga session will often involve periods of meditation, which has been shown to seriously aid stress release and support a positive frame of mind. When you make time to meditate daily – even for a short amount of time – then you are giving yourself permission to solely focus on yourself and your emotions. This is an incredibly powerful thing to do and can help you to connect to yourself.

The following video demonstrates a sequence I created to guide you through a 30 minute daily flow. You can really practice this at any time of the day, but I believe it is especially useful in the evenings! If you enjoy this video then be sure to head over to my YouTube channel for more!

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!

Self-Care Sunday – What’s Your Passion?

The latest topic in my Self-Care Sunday series is all about discovering for yourself what your passions are! This is the sixth week in the series and you can check out the previous videos below.

What’s Your Passion?

Knowing what it is you want to do with yourself, with your time, and with your life, can be quite an overwhelming thought process.

The first step is to find out what you are passionate about and to begin exploring these ideas. You may find that several things come to mind, or that you have to spend some time contemplating what these things are. This is something that there is no need to rush through, and it’s fine to let this evolve naturally over time.

Once you have a clearer idea of the things that you enjoy, the things that you love, and the things you take pleasure in, then you can find ways to make these things a more integral part of your life.

The Power of Positivity

Creating and maintaining a positive mindset is a fantastic step in working towards finding, believing in and building your passions. An optimistic outlook will help you to stay focused on the goals that you set for yourself. This itself is a difficult concept for some people! 

There is no one quick fix when it comes to embracing positivity. It is something that has to be developed in a number of different ways and considered regularly. Ask yourself often if the decisions that you are making are going to serve to enhance your happiness and your positivity, and if not then it’s time to re-evaluate your choices.

Find, Believe, Build

In the following video I talk more on the topic of finding, believing in and building your passions! 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!

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!

Self-Care Sunday – Digital Detox

The latest topic in my Self-Care Sunday series is that of learning to digitally detox! This is something that is becoming increasingly necessary in the age of social media domination in which we live.

Studies have shown that the average digital device user can check theirs as many as 85 times a day. This can often add up to an unbelievable daily amount of five hours! Often we use our devices for short bursts of time, such as sending a message, making a phone call or searching for information. However, many people also often spend extended periods of time browsing the internet on their devices, playing online games, and engaging in other digital activities. Although this can sometimes seem relaxing, we are really increasing our dependence on our devices and paying less attention to our real life relationships, pursuits and responsibilities. 

There are many reasons why it may be super necessary for you to go on an extended digital  detox, but also it is something that you can do regularly for short periods of time. Leaving your devices alone for a whole day is a great way to disconnect and get your time back, but you can also try scheduling periods during the day where you go without them. This could be 30 minutes, an hour, two hours or maybe more…the point is that you are disconnecting from technology and focusing your time and attention on other things. 

In the following video I share a tried and tested method for encouraging yourself and those around you to detox regularly from digital devices. You can do the activity that I discuss at home when you are with your family, and also when you are out with friends or co-workers.

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!

Self-Care Sunday – Managing Stress

As I shared with you last week, 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 two weeks ago, and you may have caught the first video on YouTube!

Last week as part of my Self-Care Sunday series I was talking about Managing Stress.

Managing your stress levels is an imperative part of living a happy and healthy life. When you let stress get the better of you then your health can suffer the knock on effect and your happiness will also be harder to maintain. You may find that your ability to focus and concentrate is impeded, and that your relationships with other people become more difficult to manage. It is also normal that your anxiety levels will increase!

An important part of overcoming your stress is to create the positive mindset that you want for yourself. So, instead of telling yourself and everyone else that you are stressed out, try to say that you are powering through and that you are getting on top of all that you need to do!

In the following video I share some of my insights into living a stress-free life and also talk you through a super simple breathing technique that you can do to combat present moment stress! You can do this anytime, anywhere AND nobody around you even needs to know that you are doing it! This means that you can bring back some calm into your mind and into your day regardless of the situation that you are currently in.

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!

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

Winter Immune System Health

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!