I Have a New Blog

I have created a new blog for all things nutrition. 

Nutrition Insight

You can find it here.

I look forward to seeing you there!

A Unique Birthday Gift

It was my birthday last Wednesday and I received so many thoughtful and generous gifts but one in particular was very unique. I thought I would share with you all what it was in case you are ever in need of an idea for something a little different to give to a loved one.

Firstly a little background to this present. It came from my boyfriend Ryne. In November he is going back over to the US to play rugby. I am staying in Australian and visiting him when I can (flights to America are expensive!).

I was given 3 clues to this present.
1: It was something that still needed to be delivered to his house but I could see it any time I wanted.
2: 'You talk about it at least once a week.'
3: 'You are more beautiful than all of them combined' (He is a true romantic)

I was given the first clue about a week out from my birthday the second clue about 4 days before my birthday and the last clue right before I opened my present. I was determined to figure out what it was!! I joked that it would be a puppy but I had no idea what it was even after the 3rd clue.

I unwrapped the gift and Ryne had bought me a star! As in an actual star in the Libra constellation (that is my star sign). Thinking about it now I do talk about the stars a lot because I am always telling Ryne to look up when ever we are outside. Who can blame me I like sparkly things and they are so pretty. The star Ryne chose can be seen in Australia for 6 months of the year and in America for 6 months of the year which is perfect for us because then one of us can keep an eye on it year round. He named the star 'Bridget's Keeper' because it will watch over me when he isn't able to (soooo sweet).

Certificate from the International Star Registry

The map of the Libra Constellation. The little red circle is my star.

Libra constellation (Source)

Last night we went outside and found my star (I was so excited). It is a gift that I will have forever (Well at least until it gets old and explodes). The information that came with the certificates states 'Generations to come will be able to look to the star named and locate it in the night skies- and that's a beautiful thought.' I agree with this and  feel very luck to have been so spoilt on my birthday.

If you want to look into buying a star visit the International Star Registry website.

If you have any unique gift ideas I would love to hear them!

Bridget xo

A Weekend Away

A few weeks ago Ryne and I had a weekend away in Sydney. I thought I would do a quick recap and share some pretty pictures.

After arriving in sydney the first item on our agenda was lunch. We stopped at the Hard Rock Cafe in Darling harbour. The Sydney Hard Rock Cafe had a beautiful view of the harbour and the staff were really friendly (It felt like American hospitality) but it didn't have quite the same atmosphere as the Time Square Hard Rock (my only point of comparison). In the afternoon we decided to go for a wondered around Paddy's markets checking out the weird and wonderful items for sale. Ryne ended up buying a few t-shirts but sadly I walked away with nothing.

In the evening we headed down to Circular Quay where we were going for a dinner cruise around Sydney. We were seated at a table for two with an excellent view of the harbour. The cruise included an absolutely delicious 3 course meal and a glass of champagne. We treated ourselves to some tasty cocktails as well. As I'm writing this I am kicking myself for not taking photos of the food, it was so delicious. There was live music of the ship and we were able to go out on the deck to take in the views. I can't even describe how spoilt we felt to have this experience and it really made me appreciate the treasures we have in our own country.

On Saturday we weren't sure what fun activities we wanted to fill our day with so we started with a wonder along George street. At about lunch time we decided that Luna park was the way to go. I'm pretty good with most rides but the "Hair Raiser" gave me the fright of my life. On this ride you are taken 50m above sea level and then dropped at 80Km/hour. When getting on this ride I assumed that it was one of those ones where you go up to the top it waits a few seconds and then drops. I was wrong......it went right up to the top and then dropped without hesitation! I don't think I have held on to a harness so tightly in my life.  Other than not expecting the drop it was still a great thrill ride. We had such a fun afternoon and headed home exhausted.

That evening we went along to watch a Rugby Union game which was great. Sadly our team lost but it was a fun experience nonetheless. After a late nigh drink on Darling harbour we headed home to bed.

Sunday was our last full day. We decided to watch a movie in the biggest Imax theatre in the world. We saw How to Train Your Dragon 2 and I thought it was excellent and surprisingly emotional for a kids movie. The rest of the day was spent exploring Sydney and finished with dinner and drinks.

I hope you enjoyed your little look into my weekend.
Bridge xo

Vegetables- How To Eat Enough Of Them

A question I get asked a lot in my nutrition work is ‘how can I eat all the vegetables I need in one day?’ and I have to admit that it isn’t a simple question to answer. I thought today I would provide some tips and tricks to getting all your serves of vegetables in (and enjoying them).

The Australian Guide to Health Eating outlines the number of serves of vegetables a day that is recommended

	19-50 years	51-70 years	70+ years
Men	6	5 ½	5
Women	5	5	5

 (source)

A serve of vegetables is different depending on the vegetable. A few examples include:

o   ½  a cup of cooked green or orange vegetables

o   1 cup green leafy or raw salad vegetables

o   ½ a medium potato

o   1 medium tomato

I'm sure this is obvious to everyone but the reason why it is important to eat such a large volume of vegetables daily is because they are packed full of nutrients and are really low in kilojoules (calories). 

Are you saying to yourself ‘This information is all well and good but how on earth can you eat all those serves of vegetables?’ here are some tips on how to get your 5-6 serves a day:

o   Try and include vegetables in all your meals and snacks.

o   Always bring fruit and vegetable snacks with you to work (then there is no need to search for the vending machine).

o   Be adventurous. Try new vegetables, recipes or cooking methods. This will stop you from getting bored

There are so many ways to incorporate vegetables into your meals. Below I have listed some of my favourite ideas as well as some links to delicious recipes.

-Tomato on toast wholegrain with salt and pepper

-spinach and poached eggs on whole grain toast

-zucchini slice

-Pizza’s stacked high with vegetables

-Vegetable sticks and dip

-pesto and chicken with zucchini noodles

-Salads (there are so many options! Have a look on Pinterest for inspiration)

-Add grated vegetables to your bolognese sauce (zucchini and carrot are good) 

-Frozen vegetables (obviously heat them up) with tinned tuna and sweet chilli sauce

-Add frozen vegetables to dinners and lunches

-Vegetable Lasagne

-Stir-fry vegetables with soy sauce and garlic

-Roasted vegetables

-Vegetable soup

-A simple salad sandwich
-Soba noodles with stirfried vegetables and honey soy dressing

At the end of the day all you can do is your best to get as many vegetables into your day as possible. I hope you try out some of the recipes linked.

Bridge xo

Myths About Gluten-Free Diets

Today I heard someone say that a particular shampoo was really good because it was organic and GLUTEN FREE! A few weeks ago I saw a segment on Jimmy Kimmel where they asked people who eat a gluten free diet to explain what gluten is (which they had no idea). 

This gave me a little chuckle because this gluten free craze is getting out of control. My aim today is to explain what gluten is and disprove some of the myths surrounding the gluten free diet. I don't talk much about gluten sensitivity in this post because I'm not an expert if you suspect you have an intolerance you need to see a doctor to be tested. 

Gluten is made up for two proteins Giladin and Glutenin. It is found in wheat, barley and rye. The elasticity of dough and the ability for bread to rise and hold its shape is the result of the gluten in the flour. Gluten is also used as an additive in processed foods to do things like thickening a liquid. Another place where you can find traces of gluten is in products that have been processed on the same equipment as gluten containing foods for example oats.

 If you are eating a gluten-free diet there is a very high chance you are paying more for your food when there really isn't a need to. Gluten-free has become a marketing tool that is raking in the big bucks for food companies. It is at the point now where lotions and shampoo are being advertised as gluten free.

Gluten intolerance and celiac disease are both adverse effects to gluten. There are a lot of symptoms associated with these conditions and it effects everyone in different ways.

On to the myths......

Gluten makes you fat
This is untrue, gluten itself doesn't have kilojoules (calories) associated with it so it isn't contributing to your energy intake. The presence of gluten is irrelevant. The other components in the food such as carbohydrates, fat and protein contribute to the energy content of the food and can intern make you gain weight if you are not eating a balanced diet and exercising. Often gluten free foods have more kilojoules in them because extra sugar or fat has been added to make it taste better.

It is possible to lose weight eating a 'gluten-free' diet because it is likely you are avoiding processed foods, pastries and white bread (which are all quite high in kilojoules) and swapping them for more vegetables, fruits. Also when eating 'gluten-free' it would require you to be looking more at nutrition labels and this can help you to make healthier choices overall. The down-side of this is all the nutrients you miss out on by avoiding whole grain foods.

Gluten is unhealthy
Gluten isn't actually unhealthy for you (unless you have celiacs disease). Gluten doesn't really have any nutritional value itself but it is in whole grain products which provide fibre and certain vitamins that are good for your body.Flour in bread is also fortified with folate. If you are avoiding gluten there is a chance you could become deficient in these vitamins. Just because something says it is gluten free doesn't mean it is healthy, a gluten free cookie is still a cookie with sugar and butter.

(Source)

There isn't really a reason to avoid gluten unless you have a form of gluten intolerance (which your doctor can test you for). Eating a balanced diet (including gluten) is much less complicated and more affordable.

I hope you have a lovely weekend!

Bridget xo

The Beginning of More Consistent Blogging (hopefully)| Big Things

It’s been a while since I have written a blog post and I guess consistency hasn’t really been a theme on Beauty Bites and Big Things the past few months. So here I am again with a new goal to commit more to this blog.

Since I last updated you on life in general I was just back from America and ready to take on the year ahead. I mentioned in the first post of the year that I was going back to my old job. Well, my old job didn’t really work out in terms of hours, but when one door closes another one opens. In this case two doors opened. I was lucky to have two job opportunities fall into my lap and both of them relate to nutrition!

First I was offered a position in a gym working as a nutritionist (Yay). I have gained experience in developing my own nutrition business under the guidance of the gym. Currently I am doing some nutrition consulting, information booths and nutrition seminars. The population of the gym leans towards the older adult and I am enjoying getting to know a few of them. Also I can use the gym for free which is a nice little bonus!

The second job is in the public health system where I am in an administration position working with a brand new multidisciplinary service focused on obesity. Even though I’m not actively working in nutrition I am learning so much from the great team I am surrounded by.

Since I have been so busy with work I haven’t been up anything else that exciting. I have been keeping up to date with the latest nutrition news and I'm keen to share some information with you all.

 Who knows what the rest of the year holds so I am sticking to what I said back in January and embracing whatever comes my way.

Prepare yourself for some more consistent blogging!

Bridget xo 

Healthy Banana Bread

I have recently started a new job that just happens to have a lovely café downstairs. The down side is I am trying to make healthier choices when it comes to food so I found myself jealous of Co-workers who take up the $5 coffee and muffin deal. This was the inspiration to try my hand at healthy baking.

When it comes to baking often flour, sugar and butter are the staple ingredients. Well after scouring the internet I have found a healthy banana bread recipe which I baked for the second time in a week yesterday. So here is my recipe.

Ingredients

2 ½ mashed ripe bananas (approx. 300g)

3 eggs

2 tablespoons honey

1 teaspoon vanilla

¼ cup olive oil

½ teaspoon of ground cinnamon

½ teaspoon baking soda +1 tablespoon of lemon juice (to activate it)

2 cups of almond meal

¼ cup chia seeds

Handful of walnuts for decoration

Method:

1.      Preheat your oven to 160°C. Lightly oil a loaf tin and coat the inside with extra almond meal to stop the bread from sticking.

2.      Mix together banana, eggs, honey, vanilla, olive oil, cinnamon and baking soda-lemon juice concoction until it is completely combined.

3.      Add in the almond meal and chia seeds and keep mixing until it is incorporated.

4.      Pour the batter into your tin and place walnuts on top for decoration.

5.      Cook in the oven for 45 minutes to an hour.

6.      Cover with aluminium foil if the top is starting to brown too much.

7.      The bread is ready when a skewer is poked in the middle and comes out clean.

8.      Cool in the tin before turning out.

Once the loaf is cooled I like to cut slices and wrap them individually so when I am rushing to get ready for work in the morning all I have to do is pick up a piece and put it in my bag.

Why is the recipe healthy?

-It doesn’t have any refined flour in it. Instead it has almond meal which is full of unsaturated fats that are good for your body. Almond meal is also packed full of protein.

-Olive oil is another ingredient which is made up of healthy fats!

-Only a small amount of sugar (honey). The bananas provide natural sugars so that it isn’t necessary to add a whole lot of white sugar. Bananas also have vitamins and minerals that assist in keeping you well. As if the bananas weren’t doing enough already they also help to make the banana bread moist.

-All the wonderful benefits of chia seeds. For more information have a look at this post here.

I like to toast my bread and eat it warm.

I hope you enjoy this recipe and that you have been inspired to try healthy baking yourself.

100 Happy Days Update

I just thought I would throw together a fun little post for you. I mentioned previously that I had taken up the 100 Happy Days challenge. Well today I have put together a little update with a few of my favourite pictures so far. I’m currently up to day 54 and I have to admit I am having to think a little harder to a) remember to take a photo and b) think of something that made me happy that day (that isn’t something that I have already used on a previous day). I see both of these challenges as a good thing because it means that I am forced to purposely do something or find something to be happy about. It also means I am learning to appreciate the little things that I am so lucky to have.

1. Day 2 I took the time to paint my nails nicely and I was happy with the result for once.

2. Day 8 I was puppy sitting for my sister’s little dog. He is the cutest (and cheekiest) pup around.

3. Day 9 Spending time with my Handsome boyfriend who makes me feel like the happiest and the luckiest girl.

4. Day 13 I’m a list person and organisation makes me happy. I am much calmer when I have everything written down.

5. Day 26 this was a bonus picture (I had already posted that day but it was too pretty not to share). Ryne and I drove to the top of a hill just for the view.

6. Day 29 I baked this delicious slice to serve at afternoon tea with a few friends.

7. Day 40 This is one of the places I run regularly. I’m so lucky to live in such a beautiful city.

8. Day 46 Spending a sunny afternoon with some friends at the driving range. Just to be clear I have no golfing skills whatsoever.

9. Day 53 This was the cute little beach Ryne and I found to have a quick dip before heading home from the coast.

The pictures aren’t the best quality because they are from my phone. I post a photo on Instagram every day. If you are interested in checking out the rest of my 100 Happy Days Challenge find me on Instagram @BridgetSpokes.

I hope you enjoyed my 100 happy days progress report,

Bridget xo

How To Make Yourself Want To Exercise

I promise there is a point to this blog post but I wanted to tell a story first. From the age of 8 till the age of 22 I danced and that was my exercise. I didn’t have to think about when I would fit it in or what I was going to do. I knew that I would have classes this many times a week and I would have to do my own practice on these days and there was no option not to do it. When I finished dancing it made me realise that it wasn’t so easy to exercise regularly when I didn’t have this structure. In the last year I wouldn’t say that I have been inactive I just haven’t exercised as much as I would like to. I have been going on runs and I joined a gym but nothing was consistent. I would be feeling enthusiastic for a week and then do nothing the next week.

In the last few weeks of being in the US my boyfriend organised a membership at the gym he was working for and he wrote up a program for me. Even with all of this it took an immense effort for him to actually get me into the gym. I would make excuses not to go, be sluggish and hard to get out of bed, convince him that it was too cold for us to go (granted it was -20°C outside) and just be a general pain in the butt. I think it was because I had in my mind that I didn’t like exercising in the gym. Them main reason for that I realise now is because I had no idea what to do with the majority of the machines and weights. Well when I was shown how to use the gym equipment and started working out I enjoyed it. It felt good to be doing something.

A similar thing happened when we got back to Australia. I resisted getting started back in the gym for the first week but since I have been back into routine exercise I feel happy with myself and I’m loving exercising again. I am excited to be getting stronger and fitter.

After that long winded story it brings me to why I wanted to write this post. I want to share what I have learnt about exercise over the last few months.

-The hardest part is getting there. Who hasn’t heard this? But it is so true. Once I was actually at the gym I was excited about exercising. A quote I have seen pop up on Pinterest sums this up.

- Exercising with a friend or having a trainer helps to keep you accountable and motivated. I didn’t realise how much I missed exercising with people around like friends or my dance teachers. They were the people who made me turn up to dance class.

-Have a goal. It doesn’t matter what it is but if you have a purpose to exercise for it gives you a reason to schedule it into your life.

-Work out a structure that works to you and stick to it. Try planning out what exercise you want to do a week ahead and write it down so you are expecting it.

-Remember that exercise doesn’t have to be in a gym. It could be walking, running, yoga, dance class, boxing, rowing. There are so many options I don’t think anyone can say they don’t like to exercise because exercise is such a broad category. One of my sayings is that it is better to do something than it is to do nothing. So if all the exercise you can fit in that particular day is a brisk 20 minute walk then that is better than sitting in front of the television for 20 minutes.

-Buy yourself some new exercise clothes something that you feel comfortable in and that makes you feel good. If you have exercise clothes that you love to wear maybe it will mean you put them on more often (I was lucky to get some new exercise clothes for Christmas).

I hope that I have actually given some valid points that aren’t just the same old things you hear every day. These are the things that have worked for me over the past few months so hopefully they can work for you too.

Bridge xo

Mental Tricks To Help With Healthy Eating

As I'm getting a few nutrition resources organised for myself to use I thought I would do a short (hopefully helpful) blog post with a few mental tricks that can be useful when being conscious of healthy eating. These are just a few suggestions that work for me so hopefully they work for you too.

-Have a big glass of water and wait 10 minutes before snacking. Your stomach can sometimes confuse thirst for hunger.

-Think before you eat. Are you actually hungry or are you bored, sad, angry etc.

-Don't eat in front of the television or computer screen. You aren't concentrating on how much you are eating or if you are feeling full.

-Take time to enjoy what you are eating.

-Before having a second helping wait 20 minutes and have a drink of water. Your brain needs time to register if you are actually still hungry.

- Have your fridge and cupboards stocked with healthy foods and make sure that they are the first thing you see when you open the door.

-Use a small plate because visually it looks like you are eating a lot more than you actually are. This can make you feel full sooner.

Let me know how you go with these tips.

Did they work for you?

Bridget xo

2014 Already | Big Things Update

It has been almost 2 months since I have written anything for my blog and what a lot has happened in the last 2 months! Let me give you a quick update.

The biggest change is probably that I am no longer in America. Ryne and I made the big trip back to Australia and arrived home on Christmas day. We are home earlier than expected. This is good in some ways and not so great in other ways. Sometimes things don’t turn out the way you thought they would and you are forced to make big decisions that were never in the plan. But I believe that everything happens for a reason! While I was in the US I made so many lovely friends who I wouldn’t have otherwise met. I also got to experience living out of home being a big girl looking after myself. I ventured out and saw some of Minneapolis (click here for the blog post I wrote on my adventures) and I got to experience snow and lots of it!! Coming home to Australia we have friends and family around. I have the security of going back to my old job and saving some money again. We were lucky enough to leave right before the horribly cold weather that restricted movement around Minnesota and caused the cancellation of many flights. We enjoyed an extremely hot Australian Christmas and new year with lots of friends and family around.

Now that I am back in Australia and the new year has begun I am excited to embrace whatever comes my way. It might be in the form of a new job or work experience or it could be planning a new trip. I am excited to get stuck into my blog and hopefully write some posts that you will find interesting. In the end of the day writing my blog makes me happy. It is my space on the Internet and it forces me to keep my nutrition knowledge up to date.

To begin 2014 with a happy perspective I have taken up the 100 Happy Days challenge. It involves taking 1 picture every day for 100 days of something that makes you happy and using the hash tag #100happydays. I am 5 days into the challenge so if you want to keep an eye on how I go follow me on Instagram. By doing this challenge it will help me to realise all the things that make me happy day to day. It you would like to register for the challenge check out the link here.

I hope you continue to enjoy reading these posts through 2014. I would love to know if any of you take up the 100 Happy Days Challenge. What makes you happy?

Happy New Year,

Bridget xo

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