Inside Nutrition With Libby Matthews

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Hi I’m Libby and my sister Julia and and I have a website called Julia & Libby where we share our love of food and nutrition.

We are both lovers of everything that nourishes the body, mind and soul and we believe that beauty starts from within and food can be used as medicine to keep us healthy.  I’m excited to share with you a few things I’m loving this month and to kick off I want to chat about the powerful healing benefits of Vitamin D.

During summer, most of us feel happier and have an improved mood and one of the reasons is because of vitamin D, often referred to as ‘the happy hormone’.

Vitamin D is one of the main benefits we get from the sun. It improves our immune system, helps keep insulin, calcium and phosphorus levels in balance, keeps our hunger and cravings in check and lowers stress levels. Vitamin D helps to improve our moods as it boosts our levels of the mood-elevating chemical serotonin.  It works on a cellular level, which in turn increases energy levels and makes our muscles work efficiently.

When sunlight hits our skin, it triggers the production of vitamin D, your liver and kidneys turn it into the active form of Vitamin D.  Many people are at risk of vitamin D deficiency if they have an occupation, which prevents sun exposure. It is vital that we get enough vitamin D, especially in New Zealand as over a third of us are deficient. Some deficiency symptoms include colds, flu, depression, muscle weakness and asthma.

We need to be getting 15 minutes of direct sunlight a day, at least three times a week. This will help keep vitamin D levels in a normal range. During the colder months it is a lot harder to get adequate levels of vitamin D. Make sure you are eating foods that contain high levels of vitamin D. The top food sources are oily fish such as salmon, sardines and tuna, liver, eggs with the yolk included, mushrooms, cod liver oil and oysters.

If you are fortunate enough to get your vitamin D from the sun remember to spend a safe amount of time in the sun and be cautious of over exposure. Vitamin D is such a powerful nutrient and we need to make sure we are getting enough of it. So next time you are stuck in the office, take a walk outside for 15 minutes in the sunshine to help improve your mood, energy levels and immunity.

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Above: Deita delivery.

Julia and I received this gorgeous personalised candle and baby boxes of tea from Deitea this month. If you haven’t heard of Deitea before they are well worth checking out here.

One of the best things about summer for me (besides the beautiful weather) are the delicious summer fruits. I’m especially loving fresh mangos at the moment and thought I’d share with you one of my favourite recipes using mango.


Above: Julia & Libby’s Summer Chai Pudding.



We’ve put our own twist on the classic chia seed pudding. I love eating it for breakfast and it also makes a great dessert – yummy!

Serves 3


3/4 cup of coconut cream
1/4 cup of almond milk
3 tablespoons of chia seeds
3 tablespoons of desiccated coconut
1 teaspoon of coconut sugar or 1 tablespoon of melted raw honey
1 mango (sliced into cubes)
4 strawberries (chopped)


Add all the ingredients to a bowl and mix well, pour into bowls or jars.
  Place in the fridge.
  Wait at least half an hour before serving so the chia seeds can soak up the liquids and expand.

For more deets on this pudding click here to visit Julia & Libby.

Let me know in the comments below what you’d like to hear about from me too.

See you next month.




Libby has a Diploma of Holistic Nutrition, which she received from Wellpark College of Natural Therapies. She is currently back studying at Wellpark College for her Bachelors Degree in Natural Therapies.