Julia's nutrition club (2026)

24/11/2020

EAT HEALTHY ON A BUDGET - TIP # 1 TO SAVE YOUR $$$$
I know some of you think that organic produce is always superior and eating healthy will cost you a fortune. But that’s simply not true. There are many conventional fruits and vegetables which are either protected from pesticides by their thick skin or do not require heavy pesticide use because they naturally produce compounds that deter insects. So you can stick to your budget with the following list of FRUITS AND VEGETABLES THAT YOU DON’T NEED TO BUY ORGANIC:
👉Bananas 🍌
👉Avocado 🥑
👉Citrus fruits 🍋 (orange, grapefruit, mandarin, kiwi)
👉Mango 🥭
👉Papaya
👉Pineapple 🍍
👉Watermelon and cantaloupe 🍉
👉Onions 🧅
👉Pumpkin
👉Cruciferous veggies - produce glucosinolates which are beneficial to humans but deter insects from attacking the plants.
Broccoli 🥦, cabbage, cauliflower, Brussel sprouts, bok choy, radish, arugula
👉Asparagus - contains an enzyme that may help to break down some commonly used pesticides
👉Mushrooms
👉Snap peas and frozen sweet peas
❗️snap peas were tested after shelling. The outside pod can be directly exposed to pesticides and it is likely to be contaminated with pesticide residues❗️
🙋‍♀️Note you should always wash fruits and vegetables before eating them! This not only helps to reduce pesticides in fresh produce but also removes bacteria such as E. Coli on the surface of fruits and vegetables.
SAVE THIS POST📌 Leave a comment below if you want me to post more tips on how to eat healthy on a budget 😊
Don’t forget to like the post💜 LIKE = digital “thank you”

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19/11/2020

With a growing trend toward ‘clean’ and conscious eating, the marketing tricks brands deploy to attract consumers have become both deceiving and absolutely confusing😠 More and more supermarket food lacking nutritional value is advertised to us as ‘all natural’ and ‘healthy’ 🙅‍♀️
In this post, I covered the top 5 misleading food label claims and what they actually mean for your health🤓
SWIPE 👉 to see the top 5 misleading food label claims!
Don’t forget to LIKE the post 💜 if you found this information useful. SHARE this with your friend 🙌
Comment down below and let me know which misleading food claim you haven’t heard about before 😊

12/11/2020

3-Ingredient Flourless Chocolate & Blueberry Banana Muffins 🤩😋
DOUBLE TAP if you love fruits 💙
SWEET or SAVOURY 👉 comment below 😊⠀
📝 Ingredients⠀
(12 servings)⠀
* 9 bananas⠀
* 1 ½ cups nut butter, of choice⠀
* ½ cup cacao powder⠀
* 1 ½ cups blueberry
🙋‍♀️ I also added
* a little bit of cinnamon
* some collagen/protein powder
To balance out macronutrients and lower glycemic index of the product 😍
Preparation⠀
1. Preheat oven to 350°F (180°C).⠀
2. In a bowl, mash the bananas with a fork.⠀
3. Add nut butter and mix until combined. Divide the batter into two bowls.⠀
4. Add cocoa powder to one bowl of batter and mix well.⠀
5. Add the blueberries to the other bowl of batter and mix well.⠀
6. Add the batter to a muffin tin.⠀
7. Bake for 18-20 minutes.⠀
8. Let muffins cool.⠀
9. Enjoy⠀⠀
Nutrition Facts 🔎 * Calories 251⠀
* Fat 11g⠀
* Carbs 35g⠀
* Fiber 6g⠀
* Protein 6g⠀⠀
Recipe from

09/11/2020

HAVE YOU EVER SUNNED YOUR MUSHROOMS?
🌿Mushrooms are the only good plant source of vitamin D, excluding fortified products🌿
IF you think of mushrooms as just another vegetable 🌽 , you would be mistaken. Mushrooms 🍄 are actually fungi and have unique properties. Unlike plants, mushrooms have high concentration of ergosterol which is similar in structure and function to the precursor of vitamin D in the human skin. So, when exposed to sunlight☀️ (UV rays), mushroom cells produce vitamin D (D2, plant form of vitamin D).
Wild mushrooms pack nearly 3 times the Daily Value of vitamin D which is 2300 IU!
However, commercially grown mushrooms have little D2 as they are often grown in the dark
🙋‍♀️Here’s a simple trick you can do to increase vitamin D content in your mushrooms:
✨According to recent research, if you put mushrooms in direct sunlight for 10-15 min, vitamin D levels in mushrooms increase 8-fold‼️
✨The production of vitamin D is the highest in sliced mushrooms and after 1h in direct UV rays (after 2h vitamin D levels start to decrease)
✨You can use dried mushrooms too
✨The vitamin D content is retained for up to 8 days if mushrooms are refrigerated

Please like and share💖 Let me know in the comments below if you have heard about this👇 What’s your favourite mushroom?😊

Research papers in the comment section.

Please keep in mind that mushrooms contain vitamin D2 which may be less effective in increasing vitamin D serum levels than vitamin D3 (from animal sources or supplements). If your vitamin D levels are low, please consult a medical practitioner and take the prescribed supplementation.

05/11/2020

One of my favourite herbal teas is Hibiscus tea🥀 It keeps me warm in winter and is so refreshing in summer💖 I often add some rose hips, goji berries and few lemon zests to create nice fruity tasting tea 😋
Benefits:
🌿Rich in antioxidants🌿
Hibiscus is high in polyphenols and anthocyanins which fight inflammation and prevent DNA damage. Antioxidants also help to protect your skin from sunburn and premature aging
🌿Heart and Vascular Health🌿
May help to lower blood pressure and regulate cholesterol levels in people with early stages of heart disease (confirmed in clinical trials – dose: 3 cups daily, duration: 2-6 weeks)
🌿May boost liver health🌿
Animal studies reported that hibiscus extract increased detoxifying enzymes in liver by 65% as well as decreased markers of liver damage
🌿Antibacterial in nature🌿
Test- tube studies showed that hibiscus extract could effectively inhibit growth of eight bacterial strains including E. coli which often causes digestive discomfort, bloating and diarrhea
🌿Diuretic: helps to reduce water retention and bloating🌿

🙋‍♀️Directions to brew (1 cup): Simply add 1 tspn of loose hibiscus or 1 tea bag to hot water (90 C) and let it steep for 5 min. To make cold brew hibiscus tea, add 1 tspn of loose hibiscus (1 tea bag) to room temperature water and steep for 12 hours.

🌟Important notes🌟
-Tannins in hibiscus may decrease iron absorption if consumed with iron-rich meals. The amount of tannins in the tea increases as hibiscus sits longer in hot water.
-Not recommended for those taking hydrochlorothiazide and paracetamol.
-You can overdo it. It is not recommended to drink more than 5 cups of hibiscus tea a day (2 for kids).
What’s your favourite herbal tea?
💁‍♀️follow for more
📸

02/11/2020

Results happen over time, not overnight🙋‍♀️

Stay consistent
Put in the work
Have patience
Enjoy the journey

Remember consistency > perfection 😊

Double tap if you agree 💖💖💖

27/10/2020

Did you know...
* human body does not produce omega-3 fats and relies solely on food🍲 or supplementation💊 in order to get it’s supply
* getting in the proper dose of omega-3s is essential for good health and youthful looking skin💆‍♀️
* omega-3 fatty acids are used to form anti-inflammatory signalling molecules (eicosanoids) in the body
* eicosanoids made from some omega-6 fatty acids may increase inflammation if the omega-6/omega-3 ratio is too high ~10:1 (too much of omega-6, not enough of omega-3) - healthy ratio should be around 4:1
* in today’s world people eat more of omega-6s and not enough of omega-3s and, consequently, have higher levels of inflammatory markers
* omega-3 rich diet may help to reduce painful periods🩸 and improve fertility🤰
How to increase omega-3 in your diet:
👉eat foods I have listed in the pictures above at least 4 times a week
👉use supplements if you do not consume enough of omega-3 through your diet
👉best omega-3 supplements are cod liver oil (also contains vit D and A) and marine algae oil (vegan option, contains both DHA and EPA)
🌟Remember: moderation is the key😊Too much of omega-3 is not recommended either! Consult health professional before taking any new supplements!🌟
Please like and share💖 Let me know your questions in the comments below👇
Are you currently taking omega-3 supplements? What are your favourite omega-3 foods?

20/10/2020

Swipe Left ➡️ Continued ⬇️
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N10🚫 Allura Red (E129)
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WHAT IT IS: an artificial red food dye. Also shown on the label as Allura Red, C.I. 16035, C.I. Food Red 17, FD&C Red No4, Red 40
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WHY IT’S BAD: may trigger allergies and migraines. Some evidence also suggests the food dye was associated with hyperactivity and attention deficit disorder in kids. Additionally, an animal study published in 2001 showed that allura red dye may cause colon DNA damage at doses very similar to the acceptable daily intake recommended by WHO.
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IT’S FOUND IN: soft drinks, cakes, candies, ice cream, popsicles, chewing gum, fruit snacks, fruit cocktails, breakfast cereals, pastries, vitamins for kids.
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Scientific studies will be posted in the comments below🤓
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SAVE THIS POST📌 for next time you go grocery shopping🛒
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Don’t forget to like and comment💖 if you found this post helpful🙌
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TAG your friend who needs to know this👯‍♀️

14/10/2020

Want something sweet?🧁😅... and healthy?🤨
The answer is Caramel Bliss Balls🤗 They are easy to make 💁‍♀️ delicious 😋 vegan and raw🌱 low GI😊 good source of fibre 👌

Ingredients:
1 cup of pitted Medjool dates (If your dough isn’t sticky enough, add a little more dates)
1 cup of blanched almonds
¼ cup of unsweetened shredded coconut
¼ teaspoon of salt

Prep time:15 min Yield: 12 balls Serving size: 1 ball
Store in the fridge in an airtight container

💖My notes💖
✔️I also like to add some cinnamon and cacao powder
✔️Add some collagen or protein powder to reduce glycemic index of this dessert even further

What foods do you often crave?

Recipe
📸

12/10/2020

STRENGTH TRAINING for HEALTH, WEIGHT LOSS and ANTI-AGING
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Any exercise that causes muscles to contract against resistance and leads increase in muscle mass, can be considered strength training (or resistance/weight training). Both weights and your own body weight can be used to add resistance.
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💖BENEFITS OF STRENGTH TRAINING💖
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💁‍♀️Easy weight management. As your muscle mass grows, metabolism increases, and you will be able to eat more food without adding kgs.
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💁‍♀️Reduction of osteoporosis risk (fragile bones) and increase in bone density.
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💁‍♀️Sharper brain function and reduction in depression symptoms
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💁‍♀️Improved skin elasticity and less wrinkles (thanks to increased collagen production)
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💁‍♀️Reduction in negative outcomes for people with cardiovascular conditions, type 2 diabetes, autoimmune disease, and cancer. Strength training exercises are often used for rehabilitation of cancer patients
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🌟Q&A🌟Q&A🌟Q&A🌟
📌How often do I need to train a week to achieve the results? – You only need 3 to 4 60-min sessions a week to see the results. Of course, you’re welcome to exercise more often if you have time.
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📌Should I exercise every day? – Absolutely! However, I do recommend giving yourself 1-day break to allow muscle recovery and growth if the workouts were intensive.
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📌Can I exercise less often but longer sessions? – NO. It is better to exercise 60 min twice a week than 2 hours once a week.
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📌Do I need to use any supplements? – No, you can achieve great results by just eating a healthy diet and exercising 3-4 times a week. But you can certainly add some supplements if you wish to.
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📌When should I stretch, before or after strength training workouts? – I always do a 15 to 20 min cardio session before my strength training workouts and a 15 min stretching after.
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📌What if I absolutely hate gym? -You can absolutely perform strength training exercises at home. Online classes like pilates and barre may help you stay motivated. Or you may want to look into resistance-heavy sport like boxing, tennis, gymnastics or swimming.

Do you like gym or do you prefer to exercise at home? What kind of exercise do you like?😊

Outfit

08/10/2020

Ever wondered how to make your sweet recipes healthier?
‼️ADD LOTS OF CINNAMON‼️
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Why cinnamon?
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💁‍♀️ It’s loaded with antioxidants such cinnamaldehyde, terpenoids and polyphenols. Diets high in antioxidants help to significantly reduce the risk of heart disease!
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💁‍♀️ Studies have shown cinnamon has antibacterial properties and helps to fight inflammation
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💁‍♀️ Cinnamon may help to REGULATE BLOOD SUGAR levels! Cinnamon contains natural compounds that not only increase individual’s sensitivity to insulin but also mimic insulin functions in the body improving glucose uptake by the cells.
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🌟Several human trials demonstrated that people who took 1g (half of a teaspoon) of cinnamon a day lowered their fasting blood glucose (you don’t need to consume that much). So, cinnamon indeed goes very well with sweet dishes!🌟
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✅ If you are pre-diabetic, want to loose weight or just want to prevent blood sugar spikes, consider adding some cinnamon to every sweet product you eat. It doesn’t have to be cooked, you can just dust already prepared dessert with some cinnamon. Sometimes, I dust few chocolate squares or banana with some cinnamon powder🤗
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✅ Note for people with diagnosed diabetes: while adding cinnamon to your diet will certainly benefit you, you must also keep taking the medication prescribed by your doctor!
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YOU SHOULD KNOW: there are two types of cinnamon, Ceylon or true cinnamon, and Cassia or Chinese cinnamon. Both varieties were shown to be equally beneficial for blood sugar control and health. However, Cassia contains a compound called coumarin which is harmful in high amounts. So, it is recommended that you consume less than 2 teaspoons of Cassia a day.
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Do you like cinnamon? What’s your favourite cinnamon dish? Which cinnamon do you usually purchase Ceylon or Cassia?
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If you find my posts useful, pls don’t forget to give a 💖🙏
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05/10/2020

WHAT IS COLLAGEN? Collagen is a protein🧬 that supports skin structure and healthy connective tissues (such as ligaments, tendons and muscles). In other words, collagen is required to keep your skin plump💆‍♀️ without wrinkles and your ligaments strong🏃‍♀️
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IS GELATIN SAME AS COLLAGEN? Yes... and no❗️Both gelatin and collagen powders are obtained from connective tissues of mammals or fish (skin, bone). However, powdered collagen supplement contains collagen protein that was broken down to its smallest pieces, amino acids, through hydrolysis. Gelatin is obtained by a milder process. So, it contains peptides (bigger pieces than in collagen powders). It takes longer to absorb gelatin since peptides have to be broken down to amino acids in the intestine. On the other hand, amino acids from powdered collagen supplement can be absorbed much faster. You can absolutely add hydrolysed collagen powder to smoothies and drinks while gelatin should only be consumed with heavier meals.
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WHAT IF I AM A VEGAN? There are plenty of vegan options on the market🙌 You can use plant collagen builders or even plant protein powders🌱 instead. Just make sure that you got a complete protein powder (where protein is extracted from couple of plant sources, e.g. pea rice protein), not a single plant protein (e.g. rice protein)! If you want your plant collagen builder to be an exact substitution of powdered collagen, look for additional amounts of glycine, L-proline and hydroxyproline (most abundant amino acids in collagen) in the ingredient list.
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DO I NEED TO TAKE A COLLAGEN SUPPLEMENT? If you often consume bone broth and gelatin, and, overall, have a lot of protein in your diet, you might not need to supplement with collagen. But if you experience some issues with your ligaments and skin, you might benefit from adding more collagen to your diet. Ultimately, if you feel like adding collagen benefits you in some ways, go for it 💁‍♀️
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IMPORTANT NOTE: Overall healthy diet and regular muscle building exercises🏋️‍♀️ are essential for collagen production! Just taking collagen supplements will not automatically increase collagen production‼️
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Write your questions in the comments below💜

Julia's nutrition club

24/11/2020

19/11/2020

12/11/2020

09/11/2020

05/11/2020

02/11/2020

27/10/2020

20/10/2020

14/10/2020

12/10/2020

08/10/2020

05/10/2020

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