3 benefits of calcium

I’m baaaaackkkkk. Here are three benefits of including enough calcium in our diets

  • Adequate calcium can assist in weight loss

Calcium and weight loss have a connection. Having a healthy amount of calcium in our diets makes us feel satiated and satisfied therefore we are snacking and consuming less. There are also studies that show calcium can help the body to burn fat. In terms of digestion, we excrete roughly 2g of fat per stool per day, calcium can help to increase this number significantly. Majority of the population are suggested to intake 2,500mg per day (this being 19–50-year-olds).

  • Healthy development of our bones and teeth

As our bones are not static, they continue to grow and old cells are constantly dying and being replaced with new ones we need to be consuming calcium daily. When a pregnant woman lacks calcium, the baby is actually drawing calcium straight from the mothers bones and teeth. 2x the RDI of calcium is suggested when pregnant and lactating.

  • Other food groups are just as important to help our bodies to absorb Calcium

These being Vitamin D, proteins and lactose!

Foods with high calcium include leafy greens, low fat yoghurt, low fat cheese, beans and lentils, vegetables.

Thank you for reading, have a lovely week and I will see you in the next one! x

Things I’d recommend looking for in hair products

Australian made

An obvious one but we should all really be on this bandwagon by now. We need to be supporting local Aussie business’ to keep them going. Kevin Murphy and De Lorenzo are winners here.

Sulphate and paraben free

It has actually been de-bunked that sulphates and parabens in shampoos, conditioners and masques(with sulphates and parabens in their ingredient list) can seep into the scalp and become harmful- they actually cannot. So I don’t think this is the be all end all… BUT if something is sulphate and paraben free I would much prefer that option over something that isn’t. Less additives the better. I also find sulphate and paraben shampoo can make my eyes sting when washing my hair in the shower.

Value for money

Hair products have never been such an investment. There are so many different brands, ranges and varietys aka: alot of competition on the market. I personally wouldn’t purchase a $5 shampoo from the grocery store as I know it won’t perform like a $40 bottle of shampoo will. I will also never purchase a shampoo bar, eeeeeek. It may seem super expensive when you first purchase salon quality home haircare but lets say you take home a $42 bottle of shampoo as well as conditioner= $82. This should last you atleast three months as long as you arent over washing/over using the products. Less is more. It ends up being less than a dollar a day to be looking after your hair as well as protecting your colour. And you shouldn’t be washing daily anyway! I see value here a thousand times over. But then again its where YOU see value for money.

Performance in the product

Whatever home haircare you have purchased SHOULD be performing as it says it will on the bottle. If it is stating colour lock/longevity, hydration, shine, volume, colour correcting etc- it should really be acting this way towards your hair. Hopefully your stylist has selected the right range for you to be using and the product is doing what it says. Like any product on the market we do need to do some research/put products to test first, so patience may be required here. But talk to your stylist, pick their brains, ask for a sample to take home. We are happy to help!

I will see you in the next blog! Tully x

A recipe you need in your life: SWEET POTATO BROWNIES

I love experimenting with new recipes in the kitchen, especially desserts! To be honest, I feel like alot of plant based/healthier/minimal ingredient recipes taste just like that… really healthy. Which is fine! But these lil babies taste anything but! They are so decadent. I have made these for a few friends now and had really good feedback. And, not to toot my own horn- but they taste AMAZING! They are fudgey, dense and delicious. Plus they are full of ingredients that are good for our bodies! I do not feel guilty when the tray is gone a few days later. You must make these!

Ingredients:

  • 3/4 cup honey(or agave/maple to make plant based)
  • 3/4 cup oat flour(oat worked for me but you could try almond etc)
  • 1/2 cup cacao powder
  • 1/2 cup plant based choc chips(+ more to sprinkle on top)
  • 1 + 1/2 teaspoons of baking soda
  • sprinkle of himilayan salt
  • 1 cup peanut butter(I used smooth but use whatever you prefer)
  • 1 teaspoon vanilla essence
  • 3/4 boiled sweet potato

The easiest recipe in the world.

  1. Put oven on 180. Peel desired amount of sweet potato, cut into cubes, transfer to boiling water. Cook until soft enough to put a fork through the potato
  2. Transfer sweet potato to blender and puree, may need a splash of milk of choice or water to get a smoother consistency πŸ™‚
  3. Add ALL ingredients to mixing bowl, using sieve for everything in powder form. Mix everything really well. Should be quite a thick paste!
  4. Line tray with baking paper, place mixture in tray + sprinkle with choc chips.
  5. Bake for 20 mins! When removed from oven should still be quite soft in middle. This will set!

PS: feel free to alter measurements, not my skillset. ENJOY!

Have a wonderful week x

Travel is a teacher

I wrote a touch note to a friend the other day, and I sent a couple of photos of her and I in the back on a crammed mini bus in Central America 4 years ago. I remember it being SO uncomfortable. The aircon didnt work, so it was a very sticky 13 hour bus ride. Majority of the 10 passengers were also European or spoke Spanish, which kind of annoyed me too(shouldn’t have)- not being able to converse with anyone, but I still had my friend! I just remember thinking it was torture… oh how dramatic we can be in the moment! What I’d give to have one of those experiences this year, as I know none of us will be having them for quite sometime.

Things, feelings and situations always seem so much more hightened while we are going through them. And it makes sense. Nothing seems ‘worse’ at the time, but oh…. there will always be so much worse.

Something to take with us the next time we lose a job, go through a pandamic, end a friendship or persperate in the back of a bus in another country. Our minds really are so much tougher than we realise. It’s hard not to over dramatise situations, but it’s something to work on.

Hope everyone has a wonderful Thursday!

PS: the featured image on this post is from this morning, how bloody gorgeous! What a way to wake up.

21 Things I learnt in 2020

If you’ve learnt zilch this year…. where have you been? Talk about a year of discomfort and uh learning things.

PATIENCE

Coming in hot at no.1. We’ve all had to be patient in a sense this year. Whether its been waiting to hear back about job applications, from your insurance company that “had you covered” on that 2020 trip of a lifetime or standing on those little red crosses at grocery stores. Life’s been a little slower. But hey, they say “patience is a virtue”. Most probably not the worst trait to have.

A SMOOTHIE A DAY

You can basically put anything in the world in a smoothie and make it work. They are generally packed full of goodness, hydrating and easy to consume when you’re getting ready for work. Greens powders as well are incredible and play a massive role in general health I feel! Best way to start a summer day after a sweaty workout.

THE THINGS WE FEEL LIKE DOING THE LEAST- ARE GENERALLY THE THINGS WE SHOULD DO

“I don’t have time to meditate”, *said person complains about back tightness, doesn’t do anything for back tightness*, “I need to make that appointment- but I’ll do it next week”. We are all guilty of putting things off or dreading a task but I guess this is where discipline comes into play. A massive one is stopping, breathing and chilling out when we feel rushed, anxious and overwhelmed. It is what our bodies are telling us to do.

ALWAYS HAVE A BOOK ON THE GO

Seeing this book around your living space, reminds us that there are other things we can be doing than scrolling. Even if its just a couple of pages here and there- it’s so much better than nothing! And on this note, reading is SO much more enjoyable when you have selected the book yourself/like what the author has to say et, otherwise- can be such a drag!

KNOW YOUR SELF WORTH

It seems like we all need to be reminded of this sometimes- isn’t that crazy?! We should never not have our own backs. Life is too short to spend our precious time w shitty people πŸ™‚ Revaluate, stand up for self and do yo own thing πŸ™‚

MONEY DOESN’Y BUY HAPPINESS, BUT IT DOES GIVE US MORE FREEDOM

It really is so true. When we have freedom we have more room/option/leeway to do what we want to do. To more stable incomes in 2020, taking on all of the sides hustles and worrying less about money because lets face it: its exhausting.

LULU OVER ANYTHING

The best workout gear ever. I knew this already but so worth the hype + price tag. It pays to be comfy/like the way you look/feel when sweating balls. It makes you want to do it more!

SOMEONE ELSE ALWAYS HAS IT WORSE

V true. I know that my fellow Australian’s reading this will agree. Talk about hitting the jackpot residing in Australia during all of this. (Most of us) have had room to move + BREATHE. I’ll never get over how underpopulated Aus is compared to other countries, I just bloody love it. Whenever I am feeling sorry for myself I remind myself where I am living and it changes my mindset instantly. Anway just pays to be nice to people bc we never know what someone else is going through.

SPOTIFY IS THE BEST AP ON THIS PLANET

Couldn’t live without it. Podcasts, playlists for every event/mood/genre + ‘wrapped’ playlists put together this time of year. Use it all the time. Thanks for letting me use your account Maxi, hehe.

NEVER TAKE ANY TRIP FOR GRANTED

I’d like to think I never did BUT even weekends away, flying domestically etc are all such special memories and moments! Grateful for the travel i’ve been lucky enough to do as well as the travel that will happen in future Tully’s life!

MEXICAN ALWAYS

I probably have Mexican inspired food too many times per week but it is such an easy cuisine to whip up. Beans will last in your pantry forever, there’s always some kind of vegetable in your fridge(fingers crossed) and did someone say hot sauce?! YUM.

WE ALL NEED TO PUT OUR PHONES DOWN MORE

I feel horrible at the end of the day if I’ve been a hungover piece of shit and scrolled my way through the day. It actually gets us no where. I also find it super unattractive if you’re in a group setting and someone is constantly staring at their screen, antisocial much? Set a screen time limit, have self control and even turn your phone off if need be. They’re so addictive its crazy.

TOMORROW ISNT PROMISED

Literally. We all need to stop and appreciate that we are here more. It keeps us grounded.

YOU CAN’T BELIEVE EVERYTHING YOU HEAR

Case is point: Rona. The news. The media. Facebook. Gossip from people around you etc. We can’t take any of it for gospel. We need to do our own research and have our own beliefs. Too much mumbo jumbo is thrown around and we need to take things people tell us w a grain of salt.

MOON CUPS

Should have surfaced ages ago, love them!

DIFFUSERS ARE THE BOMB

Lavender, peppermint, onguard… mmmm! The best way to start the day/wind down at night.

BARISTA MADE COFFEE COSTS YOU $1,200 ANUALLY

Buy a coffee machine, pronto.

ORGANISED MAKEUP= ORGANISED LIFE

Putting makeup and brushes in jars/containers so they are accessible is a game changer. Makes life so much easier.

YOUTUBE HAS IT ALL

I’ve never realised how great of a tool YouTube is. Workout vids, meditations, apartment cleaning playlists, Spanish classes, travel vlogs, manifestation chats etc. Learn something from YouTube today!

SMILE AT SOMEONE EVEN IF YOU KNOW THEY WON’T SMILE BACK

It’s not you- it’s them! I’m sure its appreciated πŸ™‚

CALL YOUR PARENTS/GRANDPARENTS

It makes their day and takes 10mins out of yours! Do it.

What have you learnt this year? I recently learnt that learnt: English + learned: American/Canadian. Lol

Who knows what next year will have in store for us, but I do know that we are going into 2021 more resilient. We will be in control and more prepared for what is yet to come. Here’s to great health, secure wealth and being surrounded by our wonderful friends and family! We’ve got this in the bag. πŸ™‚