Getting in the recommended daily intake of vegetables can be a challenge, especially when our meals tend to be based around carbs or meat. Time also seems to be another reason people seem to fall shy of a good amount of veg per day. But vegetables are so good for our bodies that we really should make it a priority not just to meet these recommendations, but to exceed them!
I know that our busy lives make this more than a challenge, but if you can even get just one or two extra serves of veg in a day, your body will love you for it. Here’s four easy ways to get in that extra veg.
As promised in my initial kombucha posts, the time has now come to write about flavoring this amazing beverage! Flavoring kombucha is easy – you just add the flavor at the same time as bottling and leave the bottles out of the fridge for 7-14 days before enjoying over some ice. I have tried a few different flavors and techniques to flavoring so here they are…
You’ve made your first batch of delicious, nutritious, warming bone broth. You’ve divided it up into smaller portions, ready to be used for… um. Okay so you don’t know what to use your bone broth in. That’s okay, because I’m here to help (Georgia saves the day yet again!).
Taking your health back into your own hands is an achievement on its own. For whatever reason, you have decided that you should ditch the dirty habits and start working on yourself inside and out, and that is amazing!
Getting started can be the hardest part… there are so many little things that go through your head like do you need to do a diet? Can you really live without three coffee’s a day or even worse, chocolate? Its winter and no one wants to get out of bed early to exercise when its stupidly cold, so how am I meant to?!
Recognising and moving past these mental barriers is one part of the journey which can be challenging but it’s also so exciting once you’ve got a little inspiration behind you. Personally, one thing that I find that helps get me motivated is the excitement of trying new healthy recipes or other health-related things. Something that I have found that helps with this when I’m feeling a little lacking in the excitement department is the Inside Out boxes.
Winter is upon us and finding motivation to exercise seems to get that little bit more difficult. Focusing on nutrition based around your exercise routine can help boost your energy levels and improve muscle gains. As a nutrition student who enjoys both weight and cardio training I often get asked what are the best foods to eat around exercise and should the kind of food you eat change depending on your type of training? This post is going to focus on some handy nutrition tips for weights training, to ensure you’re getting adequate nutrients for optimal benefits.
Before Your Workout
Pre-exercise meals vary depending on what type of exercise you’re doing and how long you’ll be on the move for. A good general tip is to make sure you include carbohydrate in your main meal 3-4 hours before your workout. For example, a breakfast of oats topped with sliced banana and a teaspoon of honey, or a whole-meal salad sandwich for lunch. Follow this with a light snack such as a piece of fruit and some raw nuts about one hour before you exercise. These steps ensure you have adequate energy to use while exercising and help delay the onset of fatigue.
Side note: Currently there’s no strong research to suggest that consuming protein before a resistance training session will aid improvement of muscle growth.
During Your Workout
Generally, if your weights session lasts under one hour there’s no need to refuel during training, but it is important to keep your water intake to avoid dehydration. For endurance events, (1-3hours) 30-60g of carbohydrate should be consumed for each hour of exercise, this can be consumed in the form of a 500-600mL standard sports drink such as Gatorade or 11/2 – 2 sports gels (60-70% Carbohydrate) or even 50g of jelly beans.
After Your Workout
Following a weights session consumption of protein containing amino acids stimulates muscle protein synthesis (MPS) and reduces muscle protein breakdown, assisting with muscular hypertrophy (muscle growth). While protein intake is vital to muscle growth there are a few factors to consider when selecting your timing, type and amount of post workout protein.
Refined sugar has been getting absolutely slammed lately! So many documentaries, health programs and even research around how bad sugar is for you have been released in the last few years and shone a light on the truth about refined sugar.
For me personally, I was turned off sugar after watching ‘That Sugar Film’ (I highly recommend watching it if you want to see the effects sugar has on your body that you may not even be aware of in your own body). I realized that even though I’m not a massive sweet tooth, I was still having so much sugar in other forms without even realizing it.
I would also get headaches. All the damn time.
For as long as I can remember I have had headaches almost daily and believe it or not, once I cut out refined sugar – like 100% cut it out – after about a week of withdrawals (unfortunately including headaches) I was clear of all signs of the annoying existence that is headaches! I can’t even describe how good it was not to wake up and instantly have a headache. Eat breakfast, headache. Go outside, headache. Breathe, headache. DRAINER!
So here I am, promoting and backing 100% that cutting out refined sugar – or at least severely reducing it – will do you, your health and the only body you get absolute wonders!
How are you going to do it? With these basic tips!
I really hope these tips will help you! I promise it is so worth it once you start feeling 100% again, even if you think you’re feeling 100% now. Just try it!
As always I am more than happy to chat about this further or answer any questions you may have so please feel free to comment or contact me here. Good luck!
‘Going green’ is a term that has been thrown around for years. I liked to think of myself as quite ‘green’ – I mean, I separate my rubbish into recyclable and non-recyclable and I have a ton of Tupperware containers so I don’t waste plastic – but then my gorgeous friend Sarah put me to shame.
I was at her place one day when I noticed a list on her whiteboard about going green so I asked her what she was doing/changing. The answers she gave me sounded so innovative, yet so simple. I couldn’t believe the minor changes she had made in her life that would have such a positive impact on our planet. I asked her to tell me the five best/easiest/cost-effective things she had done and now, I am sharing them with you.
There you have it. Five super easy ways to help our planet, while also helping your wallet, health, skin, everything! Okay maybe not everything but close!
I know I will definitely be incorporating these simple tips into my daily life and will forever be pestering my friend Sarah about the new things she comes up with to go green. These ideas are such small changes to our lives, but imagine the effect it would have on our planet if we ALL made these changes!
Remember, it starts with you.
I just returned from a trip back home and this was one of the first trips in a long time that I haven’t had this negative vibe about being back there. Normally I have this overwhelming jumble of negative emotions just follow me around while I’m home, which normally leads to some sort of breakdown and me wanting to get on the first flight back to Melbourne. I guess I’ve finally learnt that I am who I am, no matter where I am. I am finally grateful again for the beautiful place I was lucky enough to grow up in. This did take me a few years though…
Three years ago, I had a moment. In this moment, I thought ‘my life has been on repeat in a vicious cycle. I need change and I need it fast’. I decided that I would move from a small city of 160,000 people to a city with upward of 4.6 million people. That city was Melbourne.
There were a few reasons that lead me to this decision and to be entirely honest, most weren’t good. I was in a habit of doing things that I knew I would regret, but doing them anyway and dealing with the backlash by pretending I didn’t actually care. In hindsight, I didn’t like the person I was and my solution for that was to change everything around me. Although, at the time I didn’t realise this; I thought it was all these other reasons that made me want to leave.
Once I decided I was leaving there was no changing my mind. I kept the decision to myself in the beginning while I planned how I was going to drive across the country myself, to a city I’d been to once, without a place to live. Most people where I’m from talk about leaving all the time, yet few people follow through with it.
When I do return home, I always have multiple people tell me how proud they are of me for leaving and achieving things. They will tell me again how this wish they could do what I did. How they would love to get out but ‘just can’t’. I simply keep my mouth shut and internally call BS.
This brings me to this post. I wholeheartedly believe that if you want to do something, whatever that something is, you WILL do it. No ifs, buts or maybes. And it honestly is frustrating sometimes, hearing people speak words that mean nothing and make empty promises. It’s frustrating because anyone can do anything! If you want to start a business, you can. If you want to live completely off the grid, you can. Even small things like wanting to talk to someone for the first time, you can do it.
All it comes down to is one simple thing: do you actually want to do what you say you want to do?
If someone says to me, I want to run a marathon, the first thing I will ask is ‘what are you doing right now to achieve that?’. If their answer is non-existent, or something along the lines of ‘well I want to train for it but I haven’t had time’, or ‘I wouldn’t be able to do it this year so I’ll start training later’, I don’t even entertain the idea of discussing it with them because I can already tell they most likely won’t do it. Steps towards something are what count, even if they are baby steps. Talking about taking steps isn’t the same as actually taking them.
Although this post is sounding a little negative, I promise I don’t mean it in that way. All I am trying to say is if you want something, go out and get it. It is totally okay if sometimes you think you want something and then it turns out not to be right for you, as long as you try it first. Just don’t be one of those people that others treat as the boy who cried wolf by continually coming up with empty promises and being in the same place all your life (physically, spiritually, emotionally and mentally).
Work towards something, but most importantly, love whatever it is you’re doing because if you don’t, you won’t enjoy it and it will more than likely fail. Just step back, evaluate your values and work out what’s important to you, then go for it. Life is too short not to take risks and try new things.
On a final note, I consider moving away from home the best thing I have ever done. I have grown and changed so much, I am doing something I absolutely love as a career, I met my boy and most importantly, I have learnt to accept that who I was three years ago wasn’t a mistake. Where I was then was exactly where I needed to be at that time. Who I was then was exactly who I needed to be at that time. I will always be grateful for the good, bad and ugly aspects of my past as they made me who I am and brought me to this point in my life.
Just remember: being true to yourself will help you in whatever you choose to do. If you can live with your decision to do, or not to do something, then that is all that matters.
Ps. How gorg are the photo’s of my home town!
Let’s be real for a second…. LIFE IS HECTIC! Since when did we all turn into adults and legitimately need to say, ‘let me check my diary’ before committing to plans?!
I know I never thought I would need a schedule or alarms or future planning just to get through the week but I am 100% serious when I say I would be more lost than Nemo if I didn’t have my wall planner and diary.
Going to uni, living out of home, working, volunteering, exercising, having some sort of a social life, writing my blog and finding some ‘me time’ would not happen each week without a little organization. So, without further ado, here’s my tips and tricks to get me through this crazy life we live:
When I plan my weeks I usually look at things in order of commitment, so for example:
Work goes on the calendar first (I work the same days each week so that makes that easy)
Then days/times I need to be at uni (also the same days each week)
Time allocated to study
Work out times (this seems low on the list but that doesn’t make it a low priority! It’s not hard to find half an hour to an hour to work out each day so I slot this in where I can, depending on my other commitments that week)
Anything extra fits in around all of the above
I try and leave my weekends free. Not because I don’t do anything on weekends, I still go to the markets and clean the house on weekends, but because I like to use this time as my time to do whatever I want/need to do. Whether that be going to the beach, hanging with my boy or watching three movies in a row in a pillow fort (or being responsible and studying), I just like to have a day or two where I can wing it.
So there’s my three go to organization tips! I love being organized and knowing what’s going on, at what times and where… Having said that, spontaneity makes life exciting and fun, so as with everything I say, don’t take this too seriously and beat yourself up if one week your less organized than another.
I hope this has helped you in some sort of way in keeping your organization on point. Life can always be crazy but don’t forget that little bit of craziness is always a bit of fun.
I was introduced to the idea of making bone broth by a friend who was telling me that she was hearing more and more about it recently so was looking into making it herself. She was telling me about the benefits of making and consuming bone broth, as well as the nutritional benefits of eating more meat off the bone – basically for the same reasons, those reasons being that there are a number of super beneficial minerals in bones that you miss out on when you don’t cook with bones still in.
Within no time at all she had made her first batch and sent me a photo of her before and after broth that kicked my butt into gear to make my own as well.
Check out her inspirational broth coming together in the next three photos.
Bone broth is sort of like a stock that you can use in cooking as a base for soups or when slow cooking meat to keep it juicy and delicious (with the bone in is better remember!). But here's a plot twist... bone broth can also be consumed as a drink that is a quick way to get extra vitamins, minerals and amino acids into your bod!
A bone broth advocate and amazingly inspiring woman, Melissa Ambrosini swears by bone broth and encourages everyone to get into having bone broth daily to improve gut health. I have taken her bone broth guidelines to create my own chicken based bone broth that I plan to have daily – either in my cooking or as a drink.
Follow me through the timeline of this amazing broth coming together and see my version of a home-made, organic, tasty and super healthy bone broth below!