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

The price of freedom

FREEDOM noun

  1. the power or right to act, speak, or think as one wants.

We all love freedom. And I’m sure majority of the population is missing this more than anything during pandemic times. Remember going on sky scanner, booking a flight to where ever you felt like, going to the airport, getting on the plane and, going….. freedom <3

We didn’t know how good we had it. But there are many other forms of freedom, travel being the absolute epitome though.

Financial freedom

A life-goal that most of us could agree on. Not letting our money or financial situation own us but rather owning it. Living within our means. Not constantly being in debt. Paying ourselves first, not our loans. We really know how to over complicate things in terms of money. I want to live a really simple life, within my means and with very little belongings.

Freedom of negativity

Working with people we dont get along with or being employed at a workplace we dont like. Spending time with people that are on much lower frequency levels and drain your energy, (bleh, not for me), not taking the media for gospel and rather with a grain of salt(tough these days). We choose, every single day, what we are and are not willing to absorb + accept. Everything is energy. The more we say ‘no’ to things we’d rather not participate in, the truer we are being to ourselves.

Freedom of “stuff”

Oh, what a topic. We purchase things. Not with our cold hard cash though, with the banks money, after and zip pays money. Because we’re all to impatient, we want things now. You’d think we’d all know better, but we haven’t learnt though. We just keep spending. Filling our closets, homes, garages. We want bigger and better. Bigger TV’s, the latest iphones, a new car, that designer bag… for what? To keep relevent? Does it honestly make you happy? 1 week after purchase? Probably. 1 month after purchase? Maybe. 6 months post loan/purchase? I’d say you’ve totally forgotten about how ‘happy’ it made you as that dopamine hit has well and truly warn off. Onto the next. It’s such a trap. Hampster wheel keeps spinning. I really feel for people that place so much value towards materialistic objects.

The more we realise we are in control of our precious time and who we choose to spend it with, the less we get caught up with trends, the less we must repay to banks, the less we own the easier it is to pick up and move to another area, state or city. Thats freedom. Less really is more. It’s time to simplify things again.

I’ve never been much of a collector, prefering the feeling of letting go”

Lots of love to everyone in Australia today!

See you in the next post x

How not to: consume a credit cards worth of plastic weekly…

I’ve heard this saying quite a few times in the past year and it is such a sickly thought. But then again plastic is everywhere. After reading This one wild and precious life by Sarah Wilson I feel like I am the most informed about micro-plastics/soft plastics and their longevity that I have ever been. Keep reading to learn a few tips we can impliment daily to keep our plastic consumption down… yuck.

Have coffee in

I never want a take away coffee cup again. “400 years it takes for one single use coffee cup to break down” I think everytime I see one thrown on the ground…. 400 years… Keep cup it or have it in. It is probably more mindful and enjoyable to take 10 minutes to finish your drink at the cafe anyway. Also if I was given a single use drink cup even though I’ve asked for one in a mug(go figure?) I’d take it home and try to re-use it a few times for other drinks. This makes me feel slightly less guilty.

Less seafood

They say that mollusks ingest the most micro-plastics in the ocean. This being muscles, scollops, oysters etc. But plastic has been found in just about every type of fish and even though the plastic goes into their stomaches, traces of plastic have still been found in the flesh that we eat. Sardines are known to have a grain of rice sized micro plastic in their guts. Boo, as I really believe fish is so good for us and such a healthy option. But that is absolutely a turn off. Oh plastic………

Don’t ever buy bottled water

This speaks for itself and most people seem to be on the metal water bottle bandwagon but it just isn’t worth it. We’re never meant to refill a plastic bottle and drink out of it either, so I hear.

Be selective about your salt

This is one I found odd but anything in relation to the ocean makes sense. Pink himilayan salt seems to be the best option and the older the better. Micro plastics were found in 90% of table salts during a study a few years ago, the percentage would absolutely be higher now.

Reconsider your tea

Loose leaf tea steeped is the way to go as 95% of teabags produced are plastic πŸ™ this can’t be good for our tummies when made with boiling water

I am in no way a professional but these are tips I think we’d all find helpful! We need to pick our battles and NONE of us are perfect but our health is just so utterly important.

To a wonderful week and see you in the next one x

Your guide to Fraser Island!

Now this is an area everyone should be able to visit in their lifetime. Untouched paradise, barely any contact with other humans(yay during covid) an abundance of exploring to be done and animals, lots of animals. The Fraser coast can be travelled to from either Hervey Bay or Rainbow Beach. Rainbow beach being closest to Brisbane is where we have left from both times I have been to FI. This trip takes roughly three hours to drive to Rainbow and the barge that takes you across may take 15-20 minutes. The barge is $130 return for a vehicle and runs all day long with no need to pre book. We got so lucky with the quietness of the island being that it was during the school term and unfortunately borders being closed in Australia at the time. Fraser Island itself is the largest sand island in the world(AMAZING) and it is 123K’s long- it is huge! It’s hard to imagine its length and size before seeing it with your own eyes!

DAY 1

When we arrived we set up camp in Dundeburra, which I’d highly recommend. It was great, there was plenty of space, communal fire pits which were needed during a QLD winter(we are soft), the campground also had toilets and $2 per use hot showers, did someone say LUXURY?! Dundeburra is quite a central part of the island also. Campsites are pre booked online and from memory roughly $6 p/p per night. This drive took possibly 1.5 hours to get to after driving off the barge. Our first night we put a beef brisket in my partners car oven(bougee) and ate that with some coleslaw and crusty rolls. A crowd fave. And no dishes to be done, woowoo. We sat around the fire with a few other campers with beverages in hand. The stars couldn’t have been brighter. It was lovely. We were chatting about the topics of conversation a few days later and both mentioned how funny it is that occupations etc are never the first questions asked when you meet people camping and out in nature. Its almost like it doesn’t matter, when really it… doesn’t. Theres no hierarchy or ‘status’, we’re all just outside, being. And talking about more important, interesting and meaningful topics than your line of work. It’s pretty amazing really. I love meeting people like this.

DAY 2

This was our driving day. And it was semi cloudy so a perfect day to be in the car. We drove for roughly 7.5 hours. She was bumpy. We saw a whole lot of the island though and especially alot of the rainforests inland. Fun fact: Fraser Island is the only place on this planet that rainforests grow on sand dunes, up to 200metres high! This day we checked out Kingsisher Bay resort, had a fish off of the jetty, a brew at the pub, had a dip in Lake Mackenzie, it was cool to see it so quiet. And finshed with a short stroll to Lake Wabby. This day we also visited Happy Valley Pub and Orchard Beach Pub. There are supplies at both of these locations for essentials, ice, coffee, cold beer etc.

When your tights match Lake Mackenzie

DAY 3

Day three was my favourite day. We drove up to Waddy Beach area and made a beautiful platter, drank cold drinks, whale watched along the cliff faces and listened to triple J while fishing. A highlight was discovering these amazing natural rock pools to take a dip in! It was the most perfect 25 degree sunny day.

DAY 4

We were planning to head home this day, but the weather and our surroundings were just too good. So we headed to the tip and most northerly part of the island, The Sandy Cape. I’d push for just about everyone to make it this far as it is jaw dropping and not so many cars get up here. There is a huge sand dune(there are too many to count on the island) that is an excellent platform for sunrise and set. We hiked the lighthouse walk which took roughly 1hour return and was totally worth it. The signs at the start suggest to take shoes, we didn’t listen to this very clear advice. Definitely take shoes. There are camping area’s at the cape so we decided to stay here for our last night. We were right on the beach. It was insane to wake up to. We actually caught fish this day so ended up making flathead, chips and salad for dinner- it was so tasty. We saw alot of dingoes this day, they are very intelligent and know exactly when you are making food, they’re just chilling, lurking. I don’t think there is a reason to be scared of them as such but rules need to be followed. Food needs to be in a secure place, and as all of the signs tell you; they’re never to be fed. They’re smart animals and they will find a way to hunt for their own meals. They can’t be relying on humans for food. I saw a fisherman catch something and a dingo just hung around, sat by his bait bucket. They’re switched on. I think just stand your ground and as long as food is kept out of their reach you have nothing to worry about.

Sunset solstace on the Sandy Cape dune

DAY 5

This day it was time to cruise home. So we headed just before lunch after having a walk around the Pinnicles and Eli Creek. This meant a shower at home and sleep in our own bed though, yay. The little things. Do Fraser Island, and go for a minimum of 4 nights, its incredible!

Our view waking on our last morning, paradise…

Worth the visit: Mount Maroon

I really do forget that Queensland has mountain ranges, and a GORGEOUS mountainese area is Mount Maroon. It being a short 90K drive from Brisbane makes it super accessable and perfect for an overnight camp. There are a few stunning lakes scattered throughout this area. I am fairly sure swimming isn’t allowed but water sports are definitely dabbled in. After cruising around to a few of the lakes and seeing a million cows we headed back to camp and cooked camenbert and rosemary on the fire with a baguette and a few cheeky bottles of red. The stars were out in full force. It was incredible to be out of the city, so good for the soul…

The next morning we hiked Mount Maroon, we started just before 10 and it took us just over three hours. Highly recommend. Really enjoyable hike and wouldn’t say you have to be crazy fit. I’ve heard this hike gets super busy but luckily we only passed a few couples on the track. We actually also did a 5 minute meditation at the top, which felt so freeing. To open your eyes to a view like this…..

So peaceful being up here

Definitely a spot worth visiting. Until next time. More trips like this! And home to Brisvegas lockdown, fun xxxxx

Hope everyone is well! x

Rewiring our thoughts

We hear time and time again that our brains are plastic and can be changed/molded/altered at any stage. We are the only ones in charge of this. And by constantly repeating certain movments, thinking certain thoughts, spending time with certain people etc- our brains begin to be molded. You don’t have to spend too long with someone to start using their mannerisms, speaking the way that they speak etc. It’s incredible really.

When we think to ourselves, ‘I’m broke’, ‘I don’t have enough money’… how do we feel after that thought? Far from wealthy.

What about when we tell ourselves, ‘I’m unintelligent’, how do we feel… not smart thats for sure.

It’s pretty insane the impact that these daily thoughts have on us over our lifespan. This is why I truly think if you’re spending time with people that are contantly picking at your flaws, we start to believe them, even when they weren’t something that we were insecure about in the first place! Our thoughts have SO much control.

I remember being an 18y/o and looking in the mirror, thinking to myself ‘I’m just a bigger girl, its the way I am, I accept it’ thinking back to this it makes me SO SAD. Firstly it was so untrue, secondly I wonder if this was I statement I came up with or if it was almost offered to me when I was younger. Thirdly, self pity does nothing for us. I was absolutely not super over weight anyway, chubby sure. But what even is chubby, what is a bigger girl? Labels get us no where. Drinking too many sugary alcoholic beverages, over indulging all too often, big portions, very rarely moving my body is probably why I felt the way I did. I wasn’t doing anything to make myself feel like a healthy human being- thats for sure.

When you make it an effort to meal prep, eat colourful foods and stay hydrated, you become someone that cares about what you put in your body

When you make the effort to go for a run, you become a runner

When you start to pick up a book before bed and read a few pages, you become a reader

Tell yourselves these things. Celebrate them.

‘We are what we eat, the company we keep + the thoughts we think’… πŸ™‚

Lets catch ourselves out next time we have something unconstructive to say about overselves, because hey, this is something we all struggle with! Catch you self doubt.

Loooooove. To a wonderful week. Tully 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

Lets talk about satisfaction

We hear it all of the time, I’ll be happy when… When is when? I think its great to have goals to strive for but once we achieve these goals they really do only provide momentary bliss- then we’re onto the next… We’ve all been here and sometimes I catch myself thinking these thoughts and I nip them in the bud ASAP. Life shouldn’t be about yearning for something to happen or waiting until the day that we’ve finished this project, got that promotion or bought the car we’ve always wanted. We all know we’ll be craving something ELSE as soon as the honeymoon period of this accomplishment subsides.

How about we all just appreciate where we are. Who we are. We’re doing our best. And if we aren’t 100%, whole heartedly where we want to be in our lives right now- it’s okay. Whats to say we cant appreciate right now? Life is still good. We are living and breathing and hopefully we all have loved ones surrounding us. Life could be alot worse!

Lets keep chipping away and carving our paths. We’ll get to where we want to be, who we want to be there with and what we want to be doing with our time. Lets do more of the things we love, relish in our hobbies, spend more time outside and disconnecting from social media. And just be present. Because now is the moment that never ends. And we’ll never get this time back. Life is wonderful. Lets appreciate what we have, right here, right now πŸ™‚

Until next week x

3 of my favourite self help reads

Happy(and other ridiculous aspirations)

This is such a great all rounder life/self help/puts things into perspective book. Turia Pitt was caught in bushfires in Western Australia over 10 years ago and literally had to learn to walk again. She married the guy she was dating at the time, they have two kids and she is such a happy, positive and beautiful soul. I think she has two or three other books so I am going to get onto these next. Highly recommend.

The barefoot investor

If you’re Australian you’ve most likely heard of this book by Scott Pape. Scott and his family lost everything in the Black Saturday fires and had to start from scratch all over again. He has a degree in finance and breaks things down so simply, laymans terms for us that haven’t studied his field. There are steps/methods for everything he recommends and he also has a great sense of humour. Such a great read. I am going to aim to re-read this book once a year. A wonderful money bible for every household.

The happiest man on earth

Written by beautiful Eddie Jaku who was imprisioned in multiple holicaust camps and by some miracle ended up making his way to Australia. He is a public speaker as well as an author and just a pure inspiration. If you think you’re having a bad day- read this book!

I love any form of self help/development books. What are your favourites? I’d love some recommendations. Here’s to a wonderful short week here in Australia 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