Minneapolis Adventures | Big Things

Hello All,

Another update filled with American adventures for you. 

Where to begin?

Since my last check-in I have been exploring Minneapolis. 

My first adventure was to Minnihaha falls. It is a nature park with a beautiful waterfall. We jumped the 'closed' sign to get a better look (no one seemed to be paying any attention to the sign). After appreciating the waterfall and wishing we had brought a picnic lunch with us we went for a nice walk along the river. 

The next weekend we spent Sunday at the Mall of America. In total we were there for 8 hours of shopping fun. It is hard to describe exactly how big the mall actually is but to give you a few examples there is an indoor theme park and it took us 4 hours of shopping just to cover the first level (there are 3 levels in total). To begin our adventure we tackled the theme park. After a ride on the roller coaster and the log ride we were ready to shop. Without getting into detail I spent a lot of money for one day but it was a fun day. 

                                                                                  Mall of America theme park

                                                                                     Mall of America at night

                                                                                    Pretty Christmas tree

The week that just went we had a few little events. On Thursday we went to a charity bingo night raising money for junior rugby in Minneapolis. It was a lot of fun and the first time I had ever played bingo. Sadly we didn't win any money but a lot was raised for the kids. Friday night we went on the Movember bus. Movember is a campaign to raise money and awareness for mens' health. This event was organised by the Rugby clubs in Minneapolis. Fun was had by all. 

On Saturday Ryne and I went to the sculpture garden at the Walker Art Centre. It was freezing cold!! We took in the sights very quickly and got back in to car to warm up. We did manage to take some pictures though!

                                                            Spoonbridge and Cherry- Minneapolis sculpture garden

                                                                                             Minnesota wildlife 

                                                                                                     Snow!!

This final picture is the beautiful Minneapolis Skyline. It is prettier at night but all those photos have been rubbish because I took them while we were driving. 

I hope you have enjoyed this little update. I am going to endeavour to bring my proper camera around with me more often to take better pictures and also to get Ryne and myself in the pictures occasionally as well (a bit of proof we actually did those things and that I didn't just use a Google images picture). This Thursday is Thanksgiving I am looking forward to learning about this holiday. From what I have heard there is a lot of food involved and the next day a lot of shopping. 

Bridget x

How to Shop Healthy and Cheaply | Bites

Since arriving in Minneapolis it has occurred me that I can’t rely on my parents to make me dinner and buy groceries (I knew it was going to happen obviously but I didn’t think of the logistics). So after an unorganised shopping trip where we managed to squish the loaf of bread, I have decided to set myself the challenge to 1. Becoming better at grocery shopping and 2. Making healthy meals without spending a fortune (leaving more money for exciting adventures). As a newbie to fending for myself I have done a bit of research and together with everything I have learn about nutrition come up with a few tips I am going to try and stick to.

1.   Buy whole unprocessed foods. Most of the time it is less expensive. For example it is cheaper to buy a bag of oats and jazz them up yourself (with fruit, nuts, or cinnamon) than it is to buy a flavoured sachet of oats.
2.   Buy frozen or tinned fruit and vegetables where possible. For obvious reasons these last longer meaning you can buy them in bulk without the worry of spoilage (providing you have room in the freezer). A common misconception with frozen fruit and veg is that they have less nutrients compared to their fresh counter parts. This is not true they can actually have more nutrients because they have been frozen close to harvesting and haven’t been sitting on a shelf where nutrients can seep out. When choosing tinned products make sure there is no added salt in the vegetables and that fruit is canned in natural fruit juice or water to avoid excess sugar.
3.   Buy generic brands. A lot of the time the food product is the same without a fancy label. This doesn’t mean you have to buy everything generic even just getting the basics like rice and flour from these brands can make a difference.
4.  Drink tap water rather than buying beverages (I'm pretty good at this already but it is still a good tip).
5. Buy vegetables in season. They are less expensive and a lot of the time better quality because they are fresher.
6.  Look to buy cheaper proteins (meats, eggs, legumes) and make them more exciting by adding flavours yourself. Less expensive meats such as beef mince or tinned tuna. You can make mince go further by adding lentils or beans to bulk it out a bit.
7.  Making a shopping list and sticking to it. It is easy to impulse buy when shopping (I have found it especially tempting shopping in the US because of all the different products. I want to try everything). By doing this the shopping trip will be quick and more focused.

Something else to consider for us is that it can be cheaper to eat at a restaurant than it is to buy food at the grocery store. The aim is to find a healthy balance in life and just enjoy meal times.

There you have it the 7 little things to try and stick by over the next few months. I might do another post in the future about how practical these tips were and anything else I have learnt.

Hopefully this post is helpful for anyone who has recently started doing their own grocery shopping.

Enjoy!

I’m in the USA | Big things update

Today I have a quick update on what has been going on over the last week.

I finished up with work and then following that I spent the next few days catching up with friends and packing my two huge suitcases (I could have probably filled 3 suitcases if I was allowed to).

Finally it came time to go to the airport. I arrived at Canberra airport to find my original flight had been cancelled and that I had been booked onto an earlier flight (thanks goes to mum who made sure we were at the airport early). I was a bit sad when it was time to board my flight and after a tearful goodbye I was off to Sydney.

I was lucky enough to have a pass for the Qantas club lounge so I had a nice relaxing wait and took advantage of the free food and beverages, However I didn’t manage to find where everyone was getting the ice cream from. I was desperately hoping for an upgrade on my flight (even though I knew it was never going to happen but hey, it never hurts to dream) I got the next best thing two seats to myself 4 rows back from the front of economy. The flight was pretty smooth occasionally a bit of turbulence just to keep it interesting. With the extra room I was able to lie down and sleep.

When I arrived in Dallas I had about an hour and 10 minutes to make it to my next flight (which was in another terminal). Luckily I had a smooth run through customs and immigration making it to my flight with 10 minutes to spare. The flight from Dallas to Minneapolis was picturesque. From the air I could see a distinct line where the snow started. There was also a beautiful pink/red sunset before landing. When I finally arrived in Minneapolis I was so so happy to see Ryne there waiting for me J.

That night we went to dinner at a place called Psycho Susies and then a quick drink at one of the local bars. The following day we went shopping for warm clothes (which are much needed) and that night we went to the team’s local bar where everyone was friends and welcoming.

So far the weather here is close to what winter is like in Canberra. It is supposed to be a top of -2°C and a low of -8°C on Monday so that will be an experience for sure. I think this cold is going to take some getting used to. A few quick things I have noticed here: there are squirrels roaming the streets and the snow is very pretty to look at and a bit of a novelty for the time being.

I am going to try and post regular big thing updates. I also hope to have a nutrition post out some time in the next week.

Bridget x

Chia Seeds

Over the past few years there has been an increased interest in chia seeds (amongst other seeds). Someone asked me the other day about what they are and what they do. I realised I didn't really know the ins and outs of these little guys very well either so after a bit of research this is what I have come up with.

They are small black or white oval seeds. They can be used in sweet and savoury dishes. Some examples of what they can be added to are salads, smoothies, sandwiches, ground up and used to thicken soups just to list a few. 

What are the benefits?

•  They are rich in essential fatty acids which are beneficial for cardiovascular and neural health.
• Chia seeds can help regulate blood sugar levels. This is done by the seeds absorbing liquid in the stomach to form a gel. This gel slows the absorption of sugar into the blood stream. The regulating properties of chia seeds is particularly good for diabetics. 
• The ability for the chia seeds to form a gel in the stomach also makes you feel full faster. This is the result of the soluble fibre and is an added bonus for anyone trying to lose weight.
• The soluble fibre found in chia seeds also helps with digestion.
• Omega-3 fatty acids and omega-6 fatty acids can be found in chia seeds. They are important for your heart and absorption of other vitamins.
• The seeds contain antioxidants, vitamins and minerals which all help to keep your skin, hair and nails healthy.
• Chia seeds are very absorbent and when mixed with water can make a gel to be used as a healthy substitute for certain oils.
• They help you to stay hydrated and to retain electrolytes for longer because they absorb and hold on to liquid in the stomach.

In my opinion introducing chia seeds to your diet would be beneficial for your body. It is important to remember that chia seeds are not a cure for illness or a body transformation miracle worker, incorporating chia seeds into your dishes is simply a step you can take to improving your health.

After my research I am excited to give them a go.

Have you tried chia seeds before? Are you now convinced to try them? What is your favourite way to use chia seeds?

Carbohydrates Are Not The Enemy

I feel like over the last few weeks I have been spending my time reading blogs and neglecting my own blog so here is a little nutrition bite to set me back on track.

Eliminating Carbohydrates from the diet has been a trend in fad diets for years. The misconception when it comes to weight loss and carbohydrates is that they are all bad and will make you gain weight. The truth of the matter is that you need carbohydrates to live. The only food your brain can live off is blood glucose which you get from carbohydrates. Many people don’t realise carbohydrates aren't just in bread and sugary products but they can also be found in fruit and most vegetables.

Grains and carbohydrates provide a vital source of energy that is easily accessible to the body. This makes them effective for fuelling physical activity. Carbohydrates from grains also provide vital nutrients such as vitamins and fibre.

I think when it comes to the grains food group it is all about making smart choices.

-Choose Healthy forms of Carbohydrates. If there is a multigrain option available choose that over the processed white bread or pasta. Wholemeal is the next best alternative. The more refined the flour is (white flour is most refined) the more nutrients are lost. High fibre cereals are also smart choices because they fill you up for longer. Cakes, donuts, and pastries do not fit in the carbohydrate category they are often high in sugar and saturated fat.

-Be aware of portion size. The Australian Dietary Guidelines say that men between the age of 19-70 years should be having 6 serves of grains per day, for females between 19-50 years 6 serves, and for females 51-70 years 4 serves. An example of a serve of grains is 1 slice of bread, 1/2 a medium roll or flat bread, 1/2 cup of rice, pasta or noodles. If you compare these serving sizes of the food you prepare at home or buy at a restaurant it will give you an idea of if you are over consuming carbohydrates.

-Don't be afraid to try something new. There are many different types of grains to choose from. As the saying goes variety is the spice of life. Some you might like to try could be quinoa, buckwheat or barley. 

-Timing of carbohydrate rich meals. Meals that have lots of carbohydrates are best eaten at the time of day where you are most active. For example before or after physical activity or at meals during the day. If carbohydrates are not used as energy they will eventually be stored as fat.

Reducing sugar can be beneficial but it is a different thing to cutting out carbohydrates completely.

When it comes to making food choices I like to use the theory everything in moderation.

Big Things Update

Graduation!

 

Last week I graduated from Uni! Although in the days before I wasn't really all that excited, when graduation day rolled around I was very happy to finally have the degree I worked so hard for in my hand.

 

I wasn't very organised when it came to putting together my outfit. I went shopping a few weeks before with my mum and sister for fashion advice. I chose this white Dress from Zara. It has a high neckline and a large cut out on the back from the waist up to the top of the back where it connected with 3 buttons. This was not originally the style of dress I was looking for. I wanted a skater style dress. Once I tried this one on I was comfortable, liked the dress and the price impressed me as well coming in at about $90. The white looked good against the black of the gown and the colour didn't clash with the red hood. I borrowed a pair of nude coloured peep toe heels and a gold necklace from Caitlin (who is particularly good at saving the day). To complete the outfit I wore an engraved gold bracelet Ryne gave me for Christmas last year and a rose gold bangle with little crystals in it from Ryne's parents which was a gift for graduating.

(Not the best quality photo sorry it was taken on a phone)

 

It was an early start arriving at Parliament House at 9am, and all over by lunch time. It was nice to have My family and Ryne's parents there to celebrate. I had a nice lunch with my family and a glass of champagne to make the occasion.

 

I've booked my tickets to the USA!

Yesterday I booked my flights to America! I am really excited to be going to visit Ryne and hopefully do a bit of travelling. I will be gone for about 2 and a bit months and as much as I am really looking forward to being in the USA I also am going to miss my family and friends. I will be posting about what I get up to on my travels.

Ryne's team is doing really well and is still undefeated in the 6 games they have played so far. 

Keep your eyes peeled for another nutrition related post coming soon.

How To Save 20 Minutes When Getting Ready

As a child I was an early riser. I had no problem getting up early. These days every extra second that I can sleep in makes me happy. So you can imagine anything I can do to reduce the amount of time it takes me to get ready is a good thing. One thing that takes up a chunk of my morning is washing and drying my hair. This is where dry shampoo comes in.

How does it work? Spray it into the roots of your dry hair and the powder soaks up any excess oil. Massage it through. Then brush out any of the powder that is left in your hair and style it as you wish. By doing this I can get away with washing my hair every second day.

Dry shampoo freshens up your hair and gives it an extra boost of volume without having to wash it. I even use this product after letting my hair air dry completely to give it some extra volume. Other benefits of dry shampoo include less damage to your hair from heat styling and not stripping too many natural oils from the hair.

I use the dry shampoo by Batiste. I especially like the one that is for medium and brunette hair because the powder has a brown tint to it making it easier to blend into the hair. It also has a delicious vanilla scent. 

The price varies depending what size and where you are buying it from but generally the biggest size (400mL) is less than $18. Honestly I can’t say exactly how long a can lasts me because I can never remember how long it has been between repurchasing.

Have you tried dry shampoo? Do you have any tricks to save time in the morning?

Where have I been for the last month?

I have been missing in action for the last month and this is where ‘big things’ in the title of my blog comes into play.

Less than a year ago Ryne (my boyfriend) was offered the opportunity to move to America to play Rugby Union and work. Of course he accepted the offer because it is an amazing opportunity for him to further his Rugby career as well as a once in a lifetime experience. He has some big dreams for his time over there and I believe that he can achieve whatever he puts his mind too. Ryne left to begin his adventure last week. Long story short I have been spending as much time with him as possible over the last month and being a bit sad that he was leaving didn’t really feel like writing any posts.

I have known about this plan for about 9 or 10 months so let me run you through my rollercoaster of emotions. When I first found out about this plan I had a moment of shock. I had been with Ryne for a couple of months and I was already head over heels for him. The shock only lasted for a second while my brain caught up. Then it was pure excitement for him to be given this opportunity. He had my 100% support from the beginning. As the months went on every time Ryne moving to America came up in conversation I would just feel so proud of him and all he has done to get to this point. I had a few moments where I was sad because I knew that I was really going to miss having him around all the time but I also knew that what we have can’t be changed by distance. The few days after Ryne left I was a bit of an emotional wreck, not because I was worried about anything I just really missed having him by my side. I am still missing him after a week but I’m also doing much better because we are able to talk regularly.

I am hoping to go and live with Ryne as soon as I can save enough money and navigate my way through the many visas available.

So that is an update of what has been happening of late. I hope you have all had a good month.

Bridget x

Have any of you had a long distance relationship?

Lessons I have learnt in life

Recently I have been trying to appreciate the little things in life. Today I am writing this post remind myself of things I have learnt and maybe even inspire others to do the same. We learn best from our mistakes.

Lesson number 1:
When something is written down the tone in which you wrote it can be lost.

This is something I learnt back in primary school. I remember my group of friends wrote a letter to our teacher saying we didn’t like the way that he favoured other students in the class (It didn’t turn out well. Not my proudest primary school moment). Moral of the story if you have something important to tell someone try and do it in person or over the phone (gasp! Actually talking to someone rather than texting them!). When you are actually speaking to a person there is opportunity to listen and also to explain what your view.

Lesson number 2:
Sometimes it is better to relax and go with the flow.

I must admit up until this year I was terrible with just being patient and seeing how things turned out. I always planned things way in advance not leaving anything to chance. It would always make me slightly uncomfortable when someone says ‘let’s just meet up at … and see what we feel like doing’ because how am I supposed to know if I should bring my swimmers or my running shoes? I think this is why I have such a big and heavy handbag, I’m prepared for everything. When I was younger and stressing about something (usually dance) mum would recite a verse from Desiderata a poem by Max Ehrmann:

‘You are a child of the universe,
no less than the trees and the stars;
you have a right to be here.
And whether or not it is clear to you,
no doubt the universe is unfolding as it should.’

I found the last line of this poem comforting. Over the last year the relaxed approach to life of my friends and boyfriend has rubbed off on me. Something just clicked in my brain that not everything had to be planned. Surprisingly my favourite memories from this year have been the ones where there were no plans.

Lesson number 3:
Assignments or projects of any kind should not be left to the last minute.

I learnt this lesson many, many years ago but after 13 years at school and 3.5 years at uni I am still not able to get things done in advance (for example writing this post rather than the nutrition presentation I am giving on Sunday). I tell myself it is just because I need the pressure of the deadline being a day or an hour away to do my best work.

Lesson number 4:
Attitude is everything.

I find when I start my day with a positive attitude I am more likely to have a good day. If I have a determined attitude before going out for a run I will push myself to run that little bit harder. Changing your attitude is easier said than down but it is worth the effort.

I hope you have had a great day,
Bridget x

How To Fix Moisture Craving, Sensitive Skin

This year the winter weather has dried out my skin like never before. It got to the point where I had a very unattractive red dry patch on my cheek. I have very sensitive skin. Anything with a nice scent or colour will make my skin burn. I was previously using a face moisturiser by the brand simple. It didn’t irritate my skin but it also didn’t seem to be helping it.

Last Monday I paid a quick visit to Lush. For those of you who aren’t familiar with this incredible store they sell fresh handmade cosmetics. I love their bath and shower products but had never really tried their face products (other than a Cupcake Face Mask. Yum!). I asked the shop attendant for advice on which products would be most moisturising and soothing. We eventually settled on two products a face moisturiser, Celestial and a Fresh Face Mask, Oatifix.

Celestial is made specifically for sensitive skin. It acts as a barrier cream so that moisture can’t escape from the skin. It is also supposed to have a calming effect. The scent is light, clean and reminds me a bit of milk. It is more on the thick side compared to some other moisturisers but it doesn’t feel heavy on your face. I have been using this moisturiser morning and evening. It comes in a 45g container. I find I only need a tiny bit to cover my whole face. In Australia it will cost you $27.95. The ingredients: Vanilla Water, Almond Oil, Almond Milk, Glycerine, Cocoa Butter, Fresh Singapore Orchid Extracts, Propylene Glycol, Stearic Acid, Triethanolamine, Methylparaben, Propylparaben.

Oatifix is said to ‘cleanse, soften and moisturise dry sensitive skin’ exactly what I needed. I have used this three times so far and I am really enjoying it. The only thing I am not a fan of is the chunky texture which makes it hard to spread evenly and can be a bit messy. It smells like banana and cinnamon porridge. When on the skin it feels relaxing and calming. I leave it on my face for the full 10 minutes because I need all the moisture I can get. The Fresh Face Masks have to be kept in the fridge because they have a short shelf life of about 3 weeks due to the fresh ingredients used. The shop assistant suggested that it is best to use this face mask 3 times a week.  It comes in a 75g tub and costs $16.95. The ingredients: Glycerine, Fine Oatmeal, Fresh Organic Bananas, Water, Ground Almonds, Illipe Butter, Kaolin, Talc, Vanilla Pod, Vanilla Absolute, Sandalwood Oil, Benzoin Resinoid, Coumarin, Benzyl Cinnamate, Linalool, Perfume, Gardenia Extract.

Within 2 days of using these products my skin was already looking fresh and moisturised. There were no dry patches in sight. I love Lush products and would recommend them to anyone. The staff have always been very helpful and knowledgeable.

What are your favourite Lush products?

Food Labels Explained

Food labels are a useful tool when it comes to choosing which products to buy. The majority of food products have nutrition panels. The only exceptions are foods that don’t come in packaging such as fruit and vegetables, food that is packaged at the point of sale or foods that carry little nutritional value such as tea. My aim of this post is to give a brief overview of how to use these food labels most effectively. So go to your pantry now and find any food product with a label and have a look for these things.

The ingredients list

The ingredients are arranged with the most predominant used in the product to the ingredient with the least amount used. This includes any additives and preservatives. Each preservative and additive has a number written next to it, these numbers can be used to look up and reference what that particular additive does in the food additives list provided by Food Standards Australia and New Zealand. The ingredients list is a quick reference for what the product is made up of and in what proportions. This is also vitally important for people with food allergies.

Allergies

Food companies are required to make the consumer aware of any allergy causing ingredients used in their products. This statement can usually be found near the ingredients list. In addition to this the phrase ‘May contain traces of…’ is used when the manufacturer thinks that there is a chance that small amounts of an allergy causing food could be present.

The Nutrition Information Panel

This is made up of a number of things. 

- Average serving size= This number is decided on by the manufacturer of the food product. It is what they recommend is what one adult would eat in one meal. it can often be unrealistic (I’m not aware of anyone who only eats 3 chocolate malt balls at a time).

-Serving per package= The number of the nominated servings that you can get out of a pack.

-In the nutrition information table there are at least 3 columns. The first column lists the nutrients that contribute to the total energy measured in kilojoules (kJ), as well as other significant nutrients measured generally in grams (g) or milligrams (mg). The second column is ‘quantity per serve’ these are the numerical values that correspond to the nutrients in the first column. They are based on the nominated serving size. The third column is ‘quantity per 100g’ and this also contains the numerical values corresponding to how much of each nutrient is in 100g of product. The per serve column is useful to determine home many kilojoules you are consuming. The per 100g column is a helpful tool when comparing similar products from different brands.

-Some packaging contains a % daily intake per serving and this can be deceiving because it is calculated for a specific height, weight and activity level. I don’t think I have ever based a product selection on this information because only being not very tall and female the information if irrelevant to me.

This is only a brief post and I think I will have to write another one like this with more detail in the future.

I hope you have found this helpful,

Bridget x

Delicious Candles

With winter here and the cold weather has taken over. I have decided to embrace the season and appreciate the little things. Today I am going to share my most favourite candles and melts. There is nothing like being cosy with a delicious smell in the air. All 3 of these candles make me happy.

This candle’s scent stays true to its name, Crѐme Brulee. When I light it the room is filled with creamy caramel and vanilla (yum). The label describes this candle as ‘indulgence in a jar’. I bought it on sale for $30 from Dusk. It is a two wick candle from the Temptations collection. Sadly I think this collection might have been discontinued (hence the sale). It has a burn time of 60 hours. If you can find one of these candles I would highly recommend it.

Another product from dusk that I love is the Pink Butter Icing melt. These little melts go into the top of an oiler burner with a tea light underneath. As they melt the scent is released filling the room with another delicious scent. I would describe it as a very sweet, girly, vanilla cupcake (I know a terrible description but that is seriously what it smells like). They are my go to scent when it comes to candles. You can find them as part of the Connoisseur collection from Dusk. The melts are $3.99 each or you can buy 5 for $15. I prefer using the melts because I feel like I am less likely to burn the house down with a little tea light. It is suggested that you should not burn the melts for more than 3 hours at a time. I use the same melt for a week or more before changing it over to a new one.

My final favourite is the Sweet Grace melt from the Bridge Water Candle Company. One day last year my mum went for a trip to Bowral (a little town in New South Wales) and came back with these melts. From first sniff I was obsessed. Recently I was surprised with my very own one. It is quite a strong scent hence why I have cut it in half. I would describe it as a fresh, floral scent. It kind of reminds me of the Miss Dior Cherie perfume. The website describes it as ‘passionate fruits radiating with sparkling tea and classic patchouli’. They are sold for $1.50 each.

I prefer Crѐme Brulee and Pink Butter Icing in winter and Sweet grace in summer.

What are your favourite candle scents?

Make Your Own Muesli Bars

When I need a quick snack in the afternoon I find myself reaching for a muesli bar.

I found this recipe on Taste.com and made a few alterations. The grains and seeds provide lots of good fats but I must I admit after working out the kilojoules (calories) they are not the healthiest snack you could choose. I originally wanted to make healthy muesli bars but it didn't go to plan and this is what I ended up with.

Make approx. 15 bars

Ingredients:

1 cup rolled oats

1 cup desiccated coconut

1/2 cup LSA (ground Linseed, Almond and sunflower seeds)

1/2 cup sesame seeds

1/2 cup sunflower kernels

1/2 cup pumpkin seeds

1 cup of semi dried apricots cut into small pieces (You can make variations and try different ingredients here)

70 g butter

1/2 cup honey

1/4 cup brown sugar

How to make it:

-Put oats, coconut, LSA, sesame seeds, sunflower kernels and pumpkin seeds in a pan. On a medium heat, stir continuously for 8 minutes until it is a golden brown colour. Leave to cool in a bowl. Stir through apricots.

-Place butter, Honey and sugar in a saucepan. On a medium heat stir for 3 minutes or until the sugar dissolves.

-Bring to the boil and then turn the temperature down so that the mixture is simmering. Let it simmer for 7 minutes without stirring. To test if the sugar mix is ready drop a small amount into icy water and it should form a soft ball.

-Add Sugar mixture to dry ingredients and stir until combined.

-Line a slice tin (I used a 21 cm x 30 cm tin) with baking paper. Spread the mixture evenly and press it firmly into the tin.

-Once cooled, cut into bars and store in an airtight container.

I wrapped the bars individually in cling wrap so that they are ready to go when I am in a rush.

Changes I made from the original ingredients include using LSA instead of wheat germ (only because I couldn't find any at the shops), using apricots instead of sultanas (I’m not a big fan of sultanas) and reducing the amount of butter and sugar.

The Muesli bars are really tasty even my boyfriend liked them (and he is a muesli bar connoisseur). Some suggestion on how to make them even healthier include: substituting coconut for something else and finding healthier ingredients to bind them together. Maybe in the future I might play around with these ingredients.

I would have liked for the bars to hold together better. I think this was the result of reducing the sugar.

Do you have any good healthy muesli bar recipes? Any suggestions for ingredient substitutes?

Milk and Exercise?

Recently there has been a lot of research done focusing on drinking milk after you exercise to quickly rehydrate and replenish nutrients in the body.

Why is hydration important?

Keeping the body hydrated even if you are just going through the motion of daily life is important to keep all the body systems functioning. When exercising your hydration needs are increased because of sweating and a higher breathing rate.

What about nutrition after exercise?

Depending on the intensity of your exercise different energy sources are used. The 3 main nutrients to replace are carbohydrate, protein and electrolytes. Carbohydrate will replace the lost energy stored and protein will help to rebuild muscles.

What does the research say?

• When compared to sport electrolyte drinks, milk is better at retaining fluid in the body.
•   The optimal time to refuel the body is in the first 30 minutes- 2 hours after exercise.
•  It is likely the most effective absorption of carbohydrate occurs when it is ingested with a small amount of protein.
• 10g of protein post exercise is ideal to stimulate protein synthesis. This could be 600mL milk, or 300mL milk and 200g yoghurt.
• A study found 500mL Fat free milk post exercise helped the participants to gain more muscle mass, strength and they also lost the most weight when compared to soy milk or a sugary beverage.
• Milk has a combination of carbohydrate and protein that can be absorbed quickly and effectively.
•  Milk is less expensive than buying a protein powder.

This research is forever changing.  Please don’t take this post as the final word on refuelling the body after exercise. There are many different ways this can be done with lots of different factors to consider. It is important to experiment (maybe not right before an important competition) and figure out what works best for you.

I hope you found this interesting
Bridget x

Have any of you tried using milk to rehydrate after exercise?

My Days At Dance

Hi Guys,

I mentioned in my first post that I danced. I wanted to write a post on what was a big part of my life. I tried to keep it short but I found it hard to summaries.

I did Irish Dancing for about 15 years starting at age 8. Now before you go and get the wrong impression maybe search on Youtube for World Irish Dancing Championships and see what it is all about.

I still remember my first day at dance class. It was held in a primary school classroom. I had absolutely no idea what I was doing and spent the lesson skipping around having a blast.

The years passed and I just loved to dance. My parents tell me that I used to dance around the house, the shops and even up and down the netball court (a little embarrassing to admit now).

About 5 years in I was given the opportunity to dance in the Australian Irish Dancing Championships (mainly for the experience because I wasn’t that good). The training was a huge work load for a 12 year old. I am pretty sure in the lead up to the competition I had at least one emotional breakdown (drama queen much?). I ended up having the best time at nationals with my friends and wanted to do it all over again.

I competed in the national championships every year after that with my last year being 2012. I had some great successes and some disappointing results over the years but Irish dancing is subjective. You quickly learn to just accept that your results are based on a few people’s opinion and it is not the end of the world if you don't get what you want.

Presentations at the Australian Irish Dancing Championships 2009

I have also been fortunate enough to travel to America 3 times and Scotland once toI competed in the North American Irish Dancing Championships (twice) and the World Irish Dancing Championships (twice). Every trip overseas was a great experience, very successful and I learnt a lot.

Training for nationals or an overseas competition was not easy. It required hours and hours of practice every week. To be part of the team we all had to sacrifice our social activities to make sure we were at class. I won't deny that sometimes it all seemed too much and I would go to my mum and cry about it but I never wanted to quit.

It wasn't all competitions and serious business. We also had a bit of fun with concerts and even a tv show (which didn't end up airing) giving Irish Dance a modern twist.

At the end of last year I felt it was my time to finish up dancing I had found myself not feeling motivated for class and I didn't really love what I was doing. It really upset me that I was starting to feel this way about something I thought I could never give up. I think I stopped at the right time. I only wanted to dance if my heart was 100% in it. I still love to teach and watch the dancing but I also enjoy being able to experience life without restrictions.

Dance has given me lifelong friends. I have also learnt valuable skills such as resilience, organisation, patience and how to work hard to achieve a goal. 

My best friend Caitlin and I a tiny bit delirious after a a whole day of dancing 

My dance teacher always said 'it is the memories that you remember not the placings' and she was right I will never forget the good times I had at dance.

Have you ever danced? Have any of you had a similar experience with your sport or hobby?

I Hope you have a great day 

Bridget x

Lucas' Papaw Ointment

This is probably my most used beauty product. It is multi-purpose and underestimated. I use it numerous times a day on my lips to keep them smooth. It is Lucas' Papaw Ointment!

It’s made from fermented Carica Papaya which is a fruit grown in Queensland Australia.

According to the Lucas’ website it has antibacterial and antimicrobial properties. I find it moisturising and soothing as well.

The ointment has a light sent of papaya. The texture is slightly thicker than a lip gloss but body heat seems to make it thinner. It applies clear to the lips but when it is first out of the tube it had a slight yellow colour to it.

One little product with so many uses! You can put it on burns, chafing, cuts, cracked skin, gravel rash, splinters and insect bites. I use it on my lips when they are feeling dry and in need of some love. It also can double as a clear lip gloss because of how shiny it is when applied.

I like this product because it is moisturising, soothing and because of it’s many uses. The only thing that annoys me about this product is that it doesn't have a lip applicator. 

In Australia you can find Lucas’ Papaw ointment in chemists, supermarkets and department stores. It can be ordered from the website if you live outside of Australia.

Do you have any other uses for paw paw cream?