I'm on my second day of 4:45am wake up calls. This is because I've not yet moved into my new, much closer to college campus, apartment. This means that my daily commute is quite a long journey. I think if this sort of day continues I'm going to have to start taking Nanna naps at about 2pm. The upside to long train journeys is that I have a lot of time to read and write. However, rather than inducing enviable productivity, the morning journey occurs pre-caffeination and thus results in live-tweeting as I read The Australian, rather than clever analysis or comment for my blogs.

This week on Tres Lola I'll be talking about celebrating the 80's, beating the back to work/school blues and body image (which I also touched on a few weeks back in this article about naked and unretouched Jennifer Hawkins). In yesterdays Australian Daily Telegraph, it was reported that Australian women have the highest rising obesity rate. Which got me to thinking, why is this the case? A male commenter touched on what is probably quite a likely contributing mindset to increasing weight gain amongst women when he said "Food is fuel, it isn't recreation, eat when you're hungry, not bored ".

Earlier this week I noticed a tweet from Natalie about the fat acceptance movement and the lack of media coverage it receives (at least, here in Australia). When asking her whether she believed a movement of this sort really deserved greater media attention, she replied that she didn't believe any person deserved to be demonised based on their body type. And I agree with this sentiment whole-heartedly. I know I could never consider judging the worth of a person based upon what size pants they wear.


In saying that, on a personal level, I think that we place too much of a link between our body image or size and our self worth. But when it comes to 'fat acceptance', comfort in ones own skin can be a positive, but I must err on the side of health. We must also acknowledge that being underweight can be just as damaging as being overweight. The only questions I pose when considering my weight are: am I healthy (ie. how is my energy, have I been poorly a lot lately?) and do I feel good about me? If I can answer both of those questions with a yes, that is good enough for me. There will be more on this on Tres Lola this Thursday.

Onwards to contentious topic #2: Late last week I attended a talk by radical British climate sceptic, Christopher Monckton. I wrote an article about his presentation that you can read here. You may know, my hometown is Newcastle, Australia. Newcastle is the worlds largest coal exporter. While this is most certainly not a feat to boast of, it gives some context as to the sort of receptive crowd (consisting largely of people around my grandparents age group) Monckton met with when he addressed Newcastle. To hear so many allowing fear of a loss of traditional industry in Newcastle result in mockery of climate science, and those who lobby in favour of it, was disheartening. However, as I write this on my train journey back to Newcastle, I can over hear a mother explaining wind power to her young son, my faith is renewed and the enviro-activist in me is encouraged.

Whichever side of the climate argument you find yourself on, surely both sides can come together to agree that a move towards sustainable energy is positive for the new jobs it will create and the economic prosperity it will bring about. If we want to operate a capitalist society, the least we can do is to capitalise on natural resources, such as wind and solar rather than coal, in a way that will ensure that not only us lot in the United States, Britain and Australia are enjoying all the luxuries our industrialised societies afford us, but that we give developing nations such as Bangladesh and island nations like the Maldives a fair go too. And, if, a time comes where all the incredibly learned climate scientists and economists are proven to have miscalculated the effect of our carbon emissions on the environment, we will still have developed a new industry to bolster our economies, provide jobs for our families and ensure that even after we have exhausted our oil and coal reserves, we can still enjoy our lifestyles.


What are your thoughts? What's going on in your world this week?

When we consider overhauling our diet ('diet' referring, in this case, to the type of food you regularly consume, not a crash new eating style you're trialling in order lose weight), there is often much greater focus placed on the type of food we consume, rather than the liquid proportion of our dietary intake. Given the amount of sugar and kilojoule level in a can of soft drink or a frappacino, we can not afford to overlook the key role consuming liquids can play in maintaining a healthy body.

Another component that we tend to overlook when it comes to our diets, purposely or otherwise, is the kilojoule content in the drinks we consume when out on the town, and the effect they have on our health. Frighteningly, we can overshoot our recommended daily kilojoule intake in just a few hours on a Friday evening on cocktails, beer or wine.


Photo by tonx, Doblonaut and balaam.

As with the food we eat, drinks like frappacinos or cans of soft drink are okay in moderation. You wouldn't eat a take out burger followed by a chocolate brownie every day, so why consume a similar level of kilojoules, fats and sugars in liquid form? It is important to be conscious of exactly what it is we are ordering when out and about so that we can make smarter choices.

So which drinks taste great but also work for observing a healthy, balanced diet?

For Get Up & Go - In The Morning

Espresso is the best choice when it comes to coffee, but an americano is not far behind. If you like a milkier alternative, try a flat white (or latte) but opt for skimmed or soy and go easy on the syrups, sugar or honey - become a coffee purist!

The er, confidently named, Pussy, is an all natural canned energy drink.

Berocca provides the boost you need, minus all the stuff that clogs arteries and adds inches!

To Enjoy At Anytime

Green Tea contains loads of antioxidants and is delicious!

A cup of Rooibos Tea has a nutty yet mildly sweet flavour and contains zero calories.

Iced Water or better yet, water with flavoured ice cubes. Get a little fancy and make up a tray of minted ice cubes or fresh fruit ice cubes to pop into a pint of water.

Flavoured mineral water is an option where we are quite spoiled for choice in the range of flavours available, what about trying apple and ginger or lemon and lime?

When Out On The Town

Spirits contain fewer calories than beer or wine. Enjoy neat or over ice. If you need a mixer, choose fruit juice rather than soft drink.

What do you choose to drink when keeping in mind a healthy, balanced diet?

What you need:

portobello mushrooms

tomatoes

falafel mixture

cheese

rocket leaves

tomato relish


Method

01. Wash mushrooms. Cut stems out.
02. Dice tomatoes (and any other vegetable you'd like to add, ie. capsicum, carrots)
03. If you're a bit of a whiz in the kitchen, you could whip up your own falafel (instructions here). Otherwise, pick up a packet mixture from your local middle eastern grocer or supermarket. Follow pack instruction to make up falafel mixture
04. Spoon a layer of falafel mixture inside of mushroom, then add diced tomatoes, your top layer should be cheese. Sliced bocconcini works well.
05. Place on baking tray or foil and bake in oven for 10-15 minutes to grill mushroom and melt cheese.
06. Garnish with rocket leaves and relish.
08. Serve as an entree or as a main with a side of hand-cut potato chips or a fresh salad.


What ingredients would you put into a stuffed mushroom?

First things first, let's talk about pronunciation. The 'rooi' in rooibos is derived from the Afrikaans word for red, 'rooi' (via @clifico). It is pronounced roy-boss, a girl must know how she is to ask for that which she so desires. Preferably prior to stumbling over the pronunciation at the counter of her local tea house.

Rooibus tea (which, by the way, is not actually a tea, rather, it is a herbal infusion) is widely acclaimed for it's mildly sweet taste and many health benefits. Once brewed, the tea is deep red in colour, earning it the nickname red tea, and while we are on the topic of rooibus aliases, it's also know around some parts as bush tea. The flavour of rooibos is delicate and most often described as nutty. It can be sweetened using a teaspoon of honey or as is often customary, with a slice of lemon and sugar.


Rooibus Tea with a slice of ginger.
Photo by max_thinks_sees.
One of the health benefits of rooibos tea is its antispasmodic properties that allow for digestive relief as well as the assisted alleviation of nervous tension and insomnia. It is also said to be useful in treating allergies such as hay fever. Being a herbal tea, rooibus is naturally caffeine free and antioxidant rich. Due to it's lower level of tannin, rooibos tea it allows for better absorption of iron than black teas. This is particularly useful for those on low-iron intake diets, such as can often be the case with vegetarian or vegan diets. Some parts of Asia take the health benefits even further, claiming it has anti-aging abilities!

Rooibos is prepared like any other tea, however it is most often enjoyed without milk. There are many ways to enjoy the rooibos flavour aside from as a simple tea. Some of these other rooibos recipes include:

• Rooibos Liquer
  
• Red espresso
  
• South African Fruit Cooler
  
• Rooibos Chai
  
• Rooibos can also be used as a liquid replacement when cooking and as a glaze on sweet/fruit pastries.

Now, ladies, if you're yet to be sold on the merits of rooibos, hold on to your hats for this next fact: rooibus tea contains zero calories. So there you have it, the concoction to fill your 2010 tea breaks with a mellow kind of glee.


Over to you, have you tried rooibus tea?

With only receipts and embarrassing photographs to remind us of just how many drinks we ordered last night... and thumping head to indicate the number was more than 'a couple', one turns to pondering the best way to cure a hangover. It's too late for an aspirin before bed, or a vow to drink a pint of water in between cocktails, so instead of lecturing on the perils of excessive alcohol consumption, let's take a look at some of the tried, true and even a few of the more bizarre methods of overcoming a painful hangover.


Veggie Brunch at Giraffe, UK.
The Tasty

• Cooked Breakfast/Fry Up
  Why this works: It boosts your blood sugar levels and speeds up your metabolism which assists in ridding your body of alcohol more quickly.

The Bizarre

• Deep-Fried Canaries
  Why it works: Who knows! Perhaps because they're less likely to awaken you with their song if they're deep fried and awaiting consumption? Whatever the reason, deep-fried canaries was said to be a hangover cure that was used by the ancient Romans.

• Irn Bru
  Why it works: The science is still a little fuzzy, but ask any Scot and they will swear by the magical healing properties of this fizzy orange drink.

The Health Conscious

• A teaspoon of Bicarbonate Soda in Water
  Why this works: It neutralises the acidity that occurs in our bodies as a result of drinking alcohol.

• Peppermint Tea
  Why this works: Peppermint tea works with our body, the gall bladder in particular, to ease nausea and vomiting that is often associated with a hangover.

• Berocca
  Why this works: It is jam packed full of B vitamins and in effervescent form also increases your H20 intake, assisting your bodies re-hydration.

The Brave

• Hair of the dog: consuming another alcoholic drink the morning after, often a Bloody Mary.
  Why this works: more alcohol intake gives your body a temporary reprieve from hangover symptoms by delaying your bodies ability to process the toxins that come from drinking alcohol.

The Sensible

• Sleep it off: when you wake, assist your dehydration with a pint of water and boost your blood sugar with some breakfast or a glass of fresh juice before going back to bed.
  Why this works: during sleep is when our body is best able to restore and heal itself, so hit the sack and let your body get on with the job! Learn more about the benefits of sleep here.

What hangover cure do you swear by?

From medieval and prevailing medicinal usage to seasonal biscuit recipes, the ginger root is a soothing therapeutic spice as well as a zesty flavour for many a culinary delight. In Eastern cultures, ginger is most often used to add flavour to savoury dishes like stir fries and curries while Westerners have traditionally added it to sweet recipes such as gingerbread and ginger ale.

Available year round, ginger is one of those versatile wonder products that makes you look a little bit fancy when purchasing and adding to recipes as well as making you feel ever-so prepared when someone moans of feeling under the weather, only to have you whip up some 'from scratch' ginger and honey tea.

Using fresh ginger root is preferable to store bought pre-crushed and bottled ginger, even if it does require that little extra effort. Ginger root holds a stronger, more aromatic flavour, as well as being of greater benefit for medicinal use.

To use a fresh ginger root, gently peel the skin from the root and chop or grate before adding into your recipe. The ginger root can be stored in the fridge for up to 3 weeks. It should be wrapped in cling wrap or a paper bag (go for the bag, the environment will smile on you).

Some of the health benefits of ginger include:

• overcoming appetite loss
  
• aiding indigestion
  
• easing motion sickness
  
• anti-inflammatory relief (studies have shown ginger to be useful in pain reduction for people suffering menstrual & arthritic pain)
  
• easing nausea & vomiting (studies too have proven ginger to be a safe & effective natural remedy during pregnancy)
  
• assisting overcome many other ailments as it contains immune boosting components

Ginger is often used:

• to add flavour to stir fries or curries
  
• in tea. Why not try brewing tea using fresh root ginger and honey?
  
• seasonly to bake gingerbread. Make your own with this video tutorial or check out this recipe.
  
• to make Ginger Ale. Learn how to make your own ginger ale here.
  
• as a supplement in fruit smoothies. Pop some crushed ginger into the blender with your next fruit smoothie.
  
• store bought crystallized, candied and pickled.
  

How do you like to use ginger?

Every one needs a few delicious yet simple culinary delights in their domestic ammunition. No need for any spectacular cooking prowess here, just something that tastes like it was a bigger deal to pull off than it actually was. Roasted & seasoned sweet potato chips are great as a side or as a stand alone snack. As well as tasting great, sweet potato is also an excellent source of vitamins A and C and Self.com says "snacking on sweet potatoes can help your skin stay clear, smooth and young-looking". Long live the mighty sweet potato...

1. Preheat oven to 180°C
2. Peel and wash the sweet potato
3. Cut into slices no thicker than 1cm
4. Place slices onto an oven tray
5. Brush slices of sweet potato lightly with olive oil
6. Season slices with vegetable seasoning (such as Vegeta stock) and place into oven
7. Roast for approx. 10 minutes before turning slices over and brushing lightly with oil and seasoning with vegetable salt before roasting for a further 10 minutes, or to your liking.
8. Devour!

If you prefer sweeter flavours, try using cinnamon instead of vegetable salt and when cooked to your liking, melt a small amount of butter over each slice of sweet potato.


How do you like your sweet potato?

"People should consider eating less meat as a way of combating global warming. UN figures suggest that meat production puts more greenhouse gases into the atmosphere than transport."
Rajendra Pachauri, United Nations Climate Scientist

By making some simple lifestyle choices when it comes to the food we eat, we are able to ensure animals do not suffer unnecessarily. There are many documented benefits to following a vegetarian lifestyle such as:

• Improved health, including being less likely to become overweight, develop heart disease or Type II Diabetes. (source: National Vegetarian Week)
  
• Lessened environmental impact. Learn more about the environmental impacts of vegetarianism.

If committing to a full vegetarian diet seems too daunting a step, why not give Meat Free Monday a whirl? Not only will you be doing good by the planet but you'll also have the opportunity to get creative and experiment with new foods and flavours that you may not otherwise consider. Learn more about Meat Free Mondays and pick up some tasty yet simple and affordable meat free recipes.

Alicia Silverstone
In 1995 Alicia Silverstone starred in Clueless as Cher Horowitz, the head girl we all aspired to be with the closet we all hoped technology would make real. In 2009 Alicia is not only admired for her style (though she does list these Steve Madden 'Cecilia' Boots amongst her favourites), she is also now committed to animal activism and is the author of vegan book, The Kind Diet: A simple guide to feeling great, losing weight, and saving the planet.

Like so many vegetarians, Alicia Silverstone was not brought up on a non-meat diet. However, Alicia's love of animals saw her make the informed choice to become vegetarian in order to reduce their suffering. Check out Alicia's video in support of PETA below.


Alicia Silverstone's Sexy Veggie PSA
Order a FREE vegetarian starter kit at GoVeg.com

Milo Ventimiglia
He won us over as Rory's boyfriend Jess in the Gilmore Girls and has continued to set pulses racing as Peter Petrelli on the acclaimed television series Heroes. Proving that you certainly don't need to be able to down a t-bone in order to stake out your masculinity is Milo Ventimiglia.


Photo by Joits.

Natalie Portman
Natalie Portman, the Israeli American actress who looks smokin' even with her head shaved. Natalie has eaten a non-meat diet since childhood and recently chose to follow a vegan diet. Natalie leads the way with support of ethical fashion as an advocate against wearing fur, feathers or leather. In 2007 Portman launched her own line of vegan footwear. Natalie says, "I am a very strict vegetarian ... I just really, really love animals, and I act on my values."


Photo by Mira (on the wall).

Carl Lewis
Proving that veganism does not prohibit ability to excel on the sporting world stage, track and field star Carl Lewis has been vegan since 1990. Lewis even credits his best year in competitive track to his vegan diet. Learn more about Carl Lewis's transition to veganism at EarthSave.org, Carl Lewis on Being Vegan.


Photo by lorenzinhos.

Leona Lewis
Leona Lewis was catapulted to super stardom after winning Britain television series The X Factor in 2006. Since then Lewis has released two albums, the first of which became the fastest selling debut album in the United Kingdom. As such, Lewis is in high demand but when luxury department store Harrods approached the songstress with a lucrative deal to open their 2008 store sale, she turned them down. Harrods stocks fur products and Lewis has spoken on numerous occasions about her opposition to animal cruelty. A committed vegetarian since the age of 12, Lewis was named PETA's Sexiest Vegetarian for 2008, it's not difficult to see why.


Photo by treslola.

A few more celebrities showing us how vegetarianism is done include Pink, David Duchovny, Paul McCartney, Stella McCartney, Russell Brand and Chris Martin. (source)


Are you vegetarian or vegan? Do you have a favourite celebrity role model?

Finding quality espresso and service with a smile can be difficult in London. With so much on offer, it is often difficult to sort the good from the bad while managing to avoid outlaying hard-earned pounds on the trial and error of sampling what so often turns out to be dodgy espresso with a side of attitude from a snarky barista. With this in mind, TL is stepping up to the task of doing the coffee trialling hard-yards and has discovered a gem in Nude Espresso.



Walking into Nude Espresso, a coffee house tucked away in a street behind Spitafields markets, the barista looks up from the order she's creating to greet us right away. Decked out in smart modern decor, Nude is a far cry from the hustle bustle atmosphere one is forced to become accustomed to in most London coffee houses.

The menu is clearly set out on a chalkboard beside the counter and includes all the varieties of coffee you have come to expect as well as, impressively, the flat white which tends to be somewhat elusive throughout London. Magnetic letters stuck to the espresso machine suggest trying an iced coffee, after all, the sun is shining and it is 24 degree outside. If you're not after coffee also on offer are a range of juices, wines and beer. In way of food, it's all made fresh on site each day you have a variety of sandwiches and muffins to choose from. Having sampled the white chocolate and raspberry muffin and a blueberry friand, it is apparent that not only is the focus here on a quality blend of espresso but also in ensuring quality and freshness in their food menu - the muffins could be described as nothing short of delectable. A brunch menu to include eggs Benedict is in the works, so stay tuned for that.

Priding themselves doing simple things well: all of the details are meticulous, right down to coffee art on the crème of the flat white. Nude knows good coffee and understands that the experience is in the details. Nude if the perfect stop for anyone (particularly Aussies and Kiwis, who will appreciate a touch of home) desperately longing for a coffee house that offers a first-rate espresso. Nude will restore your faith in London's ability to deliver that sought after mix of atmosphere, friendly staff and amazing coffee.

Website: www.nudeespresso.com
Location: 26 Hanbury Street
Hours: Monday to Friday 7.30am - 6pm, Saturday and Sunday 10am - 6pm.


Have you got a favourite London coffee shop? Not from London? What makes you go back to a particular coffee house?

There is no denying that, for many a reason, the gym is not everyone's idea of a good time. Do you find yourself attributing your dwindling level of fitness to a passionate aversion to attending the gym? It's ok, a lot of us do, but the time to turf those excuses is now! Working out should not be seen as a chore and if whatever it is you are currently doing is not working for you, there is no time like the present for a change of routine.

Fitness is not a seasonable objective, it's not about achieving a 'bikini body' and it's not about being skinny. Fitness is something that should be part of your lifestyle in the same way a eating a balanced diet is. It's about achieving balance and ensuring you are treating your body with love and respect. It's not enough to simply eat well, drink loads of water & take your multi-vitamins - you need to look after yourself with both a healthy diet & regular exercise to ensure you are giving yourself the best chance at looking & feeling great.

Now is the time to stop using your aversion to gym work outs as the reason you're not keeping fit – working out at the gym is only one way to get fit...

Benefits of Regular Exercise
These are endless, there is really no downside to maintaining a regular work out routine, but here are just a few of the top reasons you should be making sure exercise is part of your balanced lifestyle:

1. It improved your mood & increases energy levels. Consequently anxiety & depression symptoms can be decreased or prevented entirely!
2. Regular exercise means that you will look & feel better which in turn will leave you with greater self-esteem & confidence.
3. Exercise promotes a better nights sleep, something we can all do with!
4. Exercise assists in protecting your body from osteoporosis, it keeps your blood sugar at a health level to prevent or lessen the risk of of diabetes, it can help maintain healthy blood pressure thus avoiding heart disease AND regular exercise will boost your immune system in general & protect your body from all sorts of other nasties!
5. Combined with a balanced & nutritious diet, it is the best way to achieve & maintain healthy body weight. Add resistance (weights) training to your regular cardio routine to improve upon muscle tone and definition.

Need A Hand Getting Back Into The Routine?

• Habits and routines are formed with repetition over time. The time it takes for a new activity to become routine will vary from person to person. Commit to three to four exercise sessions for at least 45 minutes each session (45 minutes is a good minimum session time as it allows your height rate to be elevated to a level that ensures your cardio work out is of decent benefit). Make sure you keep your fitness commitment to yourself, but be flexible and accept that you may not be able to exercise on the same days and at the same times each week. Work around you lifestyle but ensure you block out some space in your diary for your new work out regime. Stick it out for the first few weeks and before you know it, you'll won't give it a second thought, it will become just another part of your lifestyle, like brushing your teeth & cooking dinner.
  
  
• Stop fighting with yourself, cut the excuses out of your inner dialogue, keeping fit is something you are doing FOR YOU - don't be conflicted, don't think to much about it, just do it.
  
  
• If you are really pushing for motivation - sign up for a fitness boot camp to give yourself a kick start. It'll be hard out but you will get that push you're after. You'll be in a group environment so there is the additional benefit of not being able to give in without a bit of embarrassment (this is a benefit as it will ensure you work to your maximum potential without the slacking off you may be prone to do if working out on your own) and you'll really get a feel for how good a bit of exercise induced pain can feel... chances are you'll see & feel some pretty positive results & be keen for more.
  

So Without the Gym, What Else is There?
Incidental Exercise: this is great for those harbouring the "I don't have time" mentality. Chances are you commute each day, right? Get up half an hour earlier & walk for the first half hour of your journey. Get on your regular train / bus a few stops from where you usually would - feeling awake & full of energy & proud in the knowledge that you have started your day in a great way. Make sure you wear your joggers & a tshirt & power walk it - change into your work shoes & shirt when you reach the office. Better yet, why not cycle to work?

Make It Fun: Roller Skate (it's fantastic for toning your butt & thighs!), Hooping (work those abs!) or Skip Rope (work out to some of your favourite girly tunes & get that heart rate up). Exercise doesn't have to mean crunches & jogging, supplement your straight cardio work out with some fun stuff too. Try a proper pole dancing class to learn tricks that work your thighs, butt, abs & more. Find a playground & swing yourself across the monkey bars or work on some chin ups to improve on your upper arm strength.

Enlist a mate: We spend so much of our social time with mates drinking or eating, why not mix things up a little and enjoy a work out session together? You'll motivate & keep each other on target (and lay down the guilt trip if & when necessary!) and afterwards, why not reward yourselves afterwards with a fresh juice & gossip session?


Extra Inspiration


Yulia Pikhtina Hooping at La Clique.


How do you make fitness fun?

Tuna Mayonnaise Sandwich
Originally uploaded by SeetYing

There is no denying that the current economic climate has made life a little tougher for all of us – if we are in work, our role now feels a little less certain and if we are out of work, the search has tripled in difficulty as the job market continues to be flooded with quality candidates; we are all keeping a tighter reign on our purse strings and considering the cost of things we would have once not thought twice about, like how much we spend each day on our work lunch, we find ourselves proudly touting "Did you know that I saved $20 on last week just by making my own lunch!". Get into the swing of DIY lunches by making your choices a little left of the middle, give yourself something to look forward to at lunch time, DIY lunch does not need to equal dull!

Let us, for a moment, praise the humble sandwich, often slammed as being a boring, unexciting lunch, the versatility of the classic sarnie means that it is only as boring as you allow it to be, right? The possibilities are endless when it comes to sandwich fillings, from hundreds & thousands for a kiddy inspired (though perhaps slightly less than health conscious) lunch right through to salad or left over roast vegetables from last nights dinner.

It's the classic lunch time meal & with good reason. Bread keeps you fuller for longer & gives you the energy your body needs to get through the afternoon. If you're the kind of girl that passes on the bread basket with a coy 'no thank-you' in an effort to downsize your love handles & not so firm thighs, it's time to rethink. Most of us girls have had a love/hate relationship with breads & other carby foods in our time, but the key is to accepting that food deprivation, or cutting out particular food groups, is not the answer. Cutting out bread means you're missing out on all kinds of fabulous at lunch time and it also means you are depriving your body of one of the types of fuel it needs to keep up with your hectic & fabulous lifestyle.

If you're still concerned with the notion of re-introducing bread into your daily diet, your choice of bread need not be white, there are loads of options, including some more health conscious alternatives like Soy & Linseed or the bread your Nan no doubt swears by, brown bread. Pick the bread that is right for you, no excuses!

When it comes to making a killer sarnie, your best bet is to ensure that you are using fresh bread. It need not be a super expensive bakery loaf, but perhaps find out when your local supermarkets bakes its in-store bread and make a trip to grab a loaf fresh out of the oven. If you find that you can't get through a loaf without it getting stale you can either still grab yourself a whole loaf & when it’s a little less fresh, make your sandwiches toasted or alternatively, many stores have 'pick n mix' style buckets of different breads & pastries that you can purchase individually. Why not pick up a single fresh roll each morning on your way into work?

Inspired Sandwich Fillers:

Sweet Potato Mash with a sprinkle of cinnamon

Avocado & Chicken

Roasted diced potato, carrots parsnips & sweet potato with rosemary

Mushrooms & Brie with caramelised onion & chilli jam

Bacon, Lettuce & Tomato (classic BLT)

Lettuce, Tomato, Beetroot, grated carrot, grated cheese & mayo

Baby spinach, semi dried tomato & cheese

Goats cheese & spinach


So, what do you say, yes or no to a back to basics lunch? What is your favourite sarnie filler?

good morning stretch
Originally uploaded by AraiGodai

There are few things more difficult in our day to day than crawling out from under a warm doona on a cold morning. Even without the cold morning, waking up can be a chore, right? The alarm has sounded and snooze has been hit (maybe a few more times then we'd like to admit) and it is well and truly time to drag our bodies up & into the real world.

Because waking up to the sound of an alarm is a rather sudden & harsh way to awaken and because too, the few extra minutes of shut eye we awarded ourselves by hitting the snooze button have done nothing if not made us even more reluctant to rise, it's important to find a way to ease ourselves gently into the new day. We want to start our day right, with enthusiasm & energy, which is far easier said then done. One way that can assist in rousing us & giving us that extra oomph we need is to stretch, in a similar way to that which you would practise before a work at at the gym. So, tomorrow morning, before falling out of bed & into the shower, try these simple stretches to give your body and mind a little bit of a gentle kick start.

1. Roll onto your back & open your eyes, nice & wide, blink it out!
2. Raise your arms above you head, stretching and reaching out with your fingers as far as they will go. As you do this, reach out with your legs too, stretching out all the way down your leg and pointing your toes.
3. Squeeze the muscles in your buttocks & abdomen and raise them up towards the ceiling, arching your back and pushing your shoulder blades down into the mattress.
4. Now slowly curl your body up into a ball, raising your knees to your chest and wrapping your arms around them.
5. Repeat the first three steps, stretching out to elongate your body as much as you can. Now it's time to get up & out of bed.
6. Once you're out of bed, stand up as tall as you can and reach your fingertips towards the ceiling. Slowly bend over, taking your hands all the way down to the floor, touch your toes if you can.

Extra Pointers
Have a cd player within reach with your favourite get up & go track ready to play at the touch of a button. Stretch your body out & hit play - get up go about your routine with a bit more energy. Spice Girls tracks work well here, think Spice Up Ya Life & Wannabe.

Have your outfit laid out & ready to go: the less to think about once you're up & out of bed the better. Have some cute accessories or shoes to get you excited about your daily outfit. Make your outfit worth getting out of bed for! Tie a bow in your hair or wear heels & cute stockings.

Change your alarm to something new: the radio, or a song you enjoy - beeeeep beep beep can be a painful thing to hear first thing in the morning.

Hang your favourite affirmations above your bed: on the ceiling or wall or in a frame on your bedside table. As your stretching out, use them as a focal point to start your day in the right frame of mind. No matter how hectic or stressful your day is set to be, starting it with a positive thought can help you move towards a greater outcome. Change the affirmation regularly to give yourself something new to ponder.


How do you kick start your morning?

Wreck this Journal: Shopping Lists
Originally uploaded by Lost Star

Now normally, TL wouldn't go spruiking the idea of anti-frugality, particularly in the midst of a recession, but sometimes you need to mix up your routine... just a touch. Let's throw out the grocery list - this doesn't mean spending more than usual on your budget, just spending it differently.

Grocery lists are all well and good to get what you need without blowing the budget, but they are also a means of slipping into a routine when it comes to meal preparation. Always picking up the same odds and ends to create the same dishes, week after week - sound familiar?

Well then it's time to throw the list out the window and live on the wild side - go on, strut down each aisle like you own the joint: pick up jars of food you can not pronounce let alone begin to know what to do with, try fruits other than an apple or orange, rediscover products that you have long since relegated to the ew, no part of your thinking (seriously, when was the last time you actually tried an olive/seafood/herbs & spices?).

Look at your shopping trip as an adventure that you can enjoy come dinner time, for the next week! Be excited about the options thrust upon you, not daunted. Be a smart consumer & find little known goodies that may soon become staples of the new you grocery list. Food should stir up inspiration & glee in your mind... and kitchen - cooking & eating need not be just another something that is necessary to do!

& while you're out adventuring in the aisles of your local, be sure to throw on a pair of heels & some hot stuff threads - look a million bucks & feel it to - you'll soon see just how much a bit of positivity is conducive to more fun at grocery time.


What strange food do you pledge to throw in your basket?

0007b6_p0b04_4x6_art
Originally uploaded by paulpablopawel

Life is crazy hectic at the best of times and when we finally come to the end of our working days we still have loads of things to do from giving our partners love & attention to cooking dinner or taking a run, so how is it that we are supposed to be able to find that 7 to 9 hours to simply do nothing & sleep? We need to change the way we think of sleep, it is a basic need and a lack of sleep will effect every facet of our life. We need to develop effective sleep behaviours in order to equip ourselves with the ability to best handle our busy lives.

The first step to creating a better daily routine & giving your body the rest it needs is to ensure your attitude to sleep is a positive one.

Lets start by dispelling one major sleep myth - that when sleeping we are doing nothing. We need to understand that this is simply NOT the case, sleep is a necessity for us all and our body is super busy repairing & re-energising while we are off taking a wander through dream land. Experts agree that the ideal period of time for which to sleep each day is 7 to 9 hours. Remind yourself that sleep is your bodies time to rejuvenate and recoup from the day. It is the downtime our body requires to be ready to do it all again tomorrow. Think of sleep like cleaning your home or defragging your hard drive, if you like. You complete these tasks to ensure smooth running and to raise the bar in terms of performance. In the same way, your body sleeps to ensure a higher quality of life is enjoyed day to day.


Behaviours to Avoid
In the 2 - 3 hours before you go to bed, avoid caffeine, alcohol & cigarettes. Don't fight the urge to sleep with coffee & energy drinks. If your body requires sleep, listen & do. Whatever task you are working on will be better completed with great accuracy & efficiency once your body as rested.

Television, dinner, computers etc in bed. This one is probably the most difficult for most of us but it does help improve sleep routine to treat your bed as a sanctuary of sorts. Try to avoid watching television, eating your dinner or working online from your bed where possible. Try to reserve your bed as the place you can comfortably sleep without distraction. Of course, this rule can be dashed when you are in on a cold & rainy winters day and just need to snuggle under the doona with Carrie & the girls....

Furthermore in creating your sleep sanctuary, some things that go a long way towards a greater level of comfort are the aspects of your bedrooms physicality. Make sure the colours in your room calm and comfort you, ensure your doona & blankets keep you warm and that your pajamas are comfortable, use good quality pillows & be sure your room is a comfortable temperature, adjust the heating or use a fan if you need.

Trying to catch up on sleep on Saturday. Unfortunately, sleep in's do not cancel out our accumulated sleep debt. This is not to say deprive yourself of a Saturday morning lie in - that is one of the greatest parts of the weekend, right? Just be mindful of how long you are sleeping because oversleeping can be just as detrimental as under doing it.

Taking sleep for granted. It is not a luxury, it is a necessity. Your body needs sleep.


Some Health Benefits of Sleep

It can increase clarity of thought, improve your reaction time and provide greater emotional stability.

It can assist you in controlling you weight. (Source)

It reduces stress levels.

It improves your memory function.

It provides you with increased energy levels.

It can reduce your risk of depression (serotonin levels are impacted by sleep, or the lack thereof).


Ways to Encourage Better Quality Sleep
Creating routine. Give yourself a bed time. Understandably a set time will not always work, we have dinners, discussions, projects on the go and sometimes these things will interfere but try to give your body some normality in way of bed time. Let your body clock adjust & make the most of the downtime you give it. Ensure that your bedtime allows for 7 - 9 hours of sleep.

Darken your room. Shut the blinds, turn out the lights & close your eyes. Dark rooms are conducive to sleep. Give yourself the best chance to get quality, deep sleep by ensuring your environment is giving you the bolster you need!

Clear your mind. This is one that a lot of us have a problem with. We have a lot on our minds and it's difficult to shut it all off & collapse into deep sleep. Why not combat anxiety by writing a to do list for tomorrow just before hopping into bed? Move the focus of your anxiety from your mind to the paper and realise the power you have - you are in control and a better rested you will mean a more productive tomorrow. Meditation techniques can also assist in calming your mind & body and relaxing into a full & deep sleep.

Avoid accumulated sleep debt! If you go to bed an hour late every day, after a week, that's 7 hours of missed sleep. That an entire days quota of required sleep that you have missed out on for the week, effectively, not allowing your body sleep for one day of the past seven. Your body needs you to be strict on yourself in this regard - stick to your bed time and work out a smooth morning routine to avoid snoozing repeatedly & rushing about in order to make the bus on time. Unfortunately, missed sleep can not be caught up through a weekend lie in, prevention is better than a cure!

morning after
Originally uploaded by lomokev

A little over indulgence and what seemed like a brilliant idea at the time has become not so brilliant the morning after. Chances are that last night saw you out dancing the night away in some ridiculously high heels & drinking just a few too many cocktails.. or a combination of many of the occupations that are all part & parcel of being a reigning party princess, correct? All of which are draining you of your usual fabulousness and leaving you feel as though you are falling just a little short of your regular spectacular self. But so as to avoid any post-party regret there are a few ways to get your body forgiving the sins of the hours just gone & say hello to a new day feeling sparkling & fresh (...well almost).


Hangover Cure(s)
Ok so there is no one indisputable cure to stop the headbanging & elephants stomping about your tummy, but there are some pretty top preventative measures - like alternating water with wine. Didn't think of that last night? Try these tips:

Sleep. Wake up and your heads thumping? Close those eyes and sleep it off. Give your body time to recoup after the battering it took at the bar & dance floor last night!

If sleep fails, run yourself a hot bath, lay & soak. If you're lacking a tub, enjoy a long hot shower.

Fry-up. Stuffing a whole heap of greasy food into your gob may seem like the last thing you want to do, but eggs and meat are rich in cysteine (an amino acid) which is thought to be good at clearing toxins, of which your body is probably drowning in at present. The calorific fry up will also give you a boost of energy to get you up & about.

Berocca. Healthy energy boost. Drop a tablet in a pint of water & swill!

Water. & lots of it. Alcohol dehydrates your body. Water is the way to combat dehydration. Be a smart party girl & pop a big water bottle on your bedside table so when you wake from your slumber you can take a big swig from the comfort of your bed.


Treat those Toes!
So the heels were fabulous. There is no denying they were. But your feet are paying for the fabulousness today. Why not give your tired aching tootsies a soak. It need not be anything fancy, bicarbonate soda will do the job. Grab a small tub & fill it with hot water and add 3 tablespoons of bicarbonate soda and pop your feet in to soak for as long as you please. Your feet will be left feeling refreshed & your skin will be smooth & soft.


Raw & Rawrrr!
Get into some raw food goodness. If you have a blender or juicer at home, grab a whole bunch of fresh fruit & juice it up. Fruit juice is excellent for a number of reasons:

1. It boosts energy levels.
2. It can assist in ridding your body of toxins.
3. It replaces lost vitamins.
4. It's super healthy & delicious!

So drink up & jump into today with a bit of a rawrrr!


Music Mix-Up


The Morning After by aussie lads Zinc (who have now gone their separate ways but that's another story entirely). Seriously, watch this song - not only is it a top tune, but the boys are pretty darn easy on the eyes! This song will hit home while you're doing the above & giving your mind & body some greatly needed TLC.


Related Links

Check out this BBC Hangover Cure feature. It has some top tips as well as some more interesting view suggestions.

Homemade Pizza

Homemade pizza, it's quick, easy & tastes delicious. It is also a remarkably simple & tasty way to get your 5 vegetables a day, eating good nutritious food need not be arduous! DIY vege pizza's are cheap to make too, which means more money for shoes. These pizza's will more than suffice as a filling meal so why not whip one up for dinner tonight? Here is a TL home made pizza favourite:




Ingredients:
Tortilla Wrap
Tomato Salsa
Handful of Mushrooms, sliced
1/2 a zucchini, sliced
Handful of corn kernels (easiest to use tinned or frozen here!)
1 small diced onion
1 chopped capsicum (pepper)
Grated cheese

Method:
1. Spread your tomato salsa nice & thick across the tortilla wrap.
2. Using a small amount of oil in a pan, saute (that's posh for lightly fry) mushrooms, onions, peppers & zucchini.
3.Cook corn kernels as required (ie. if canned, not necessary, if frozen, bring to boil in saucepan).
4. Spread ingredients across your base as desired.
5. Top with loads of grated cheese & pop into a preheated oven to bake until cheese is melted.
6. Devour!


Etc etc...
- With such awesomely tasty toppings you don't need a huge chunk of bread as your base, this is why wrap bread is the perfect base for a DIY pizza. It's thin, allowing your toppings to take centre stage (!!), it turns brown & crispy when baked & it's super cheap - check the bakery / international foods section of your supermarket - you can usually pick up a pack of 5-10 for less than $5.

- You can also use Pita or Flat bread as your base.

- Homemade pizza keeps well, giving you free reign to accidentally-on-purpose cook up an extra pizza for tomorrow's lunch.

- Mix up the flavour a bit and substitute tomato salsa with guacamole or apricot sauce.


What ingredients are on your home made pizza?

Mmm..omelette!
Originally uploaded by ognavneterjanne

Omelettes, they are the under estimated 'any time meal', championed by breakfast lovers everywhere. If you're a student or a shoe obsesser... a victim of the credit crunch or just feeling the squeeze this Christmas season - than omelettes are where it is for a cheap, easy, delicious & nutritious meal!

So long as you have eggs and a dash of milk, you can throw in just about anything else that takes your fancy (or that you have tucked away in the back of the fridge).

Making an omelette is simple, even the most novice amongst us can manage (yes, you can do it!) - using ingredients & kitchen implements that you almost certainly already have. Just grab yourself a pan, a bowl & a whisk. Crack your eggs into the bowl and whisk together with a small amount of milk. Throw in your other ingredients, pour into the pan and cook on low heat. Using a spatula to flip & cook through. When cooked to your liking, switch off the heat and enjoy!

Here are some delicious ideas for filler ingredients to add a little substance to your next omelette. Try adding a selection from the following:

Parsley

Cheese

Mushrooms

King prawns

Ham

Bacon

Chicken (diced)

Shallots / Onion

Peppers

Spinach

Olives

Avocado

Tomato

Smoked Salmon

Or if savoury isn't quite what you're body is shouting for at the moment, why not give a sweet Apple & Cheese Omelette a go!?

It may not be fancy, but it fills the gap, it's quick & simple to make & it's cheap. It's a TL winner.

Whats your favourite filler when it comes to whipping up an omelette??

miso
Originally uploaded by mwhammer

Miso Soup. The starter overlooked in many a sushi joint. While we are all for tantalising our taste buds with the hand wrapped sushi roles, when offered a miso to start it's often a thanks but no thanks that we offer our kind waiter - go on, admit it, you know the you've been so eager to get into the pint sized delicacies whipped up by the masterful sushi chefs that you've turned down a bowl of miso to kick things off! Well, turn down no more, TL has road tested the Miso and is here to join the Japanese in singing it's praises.

What Exactly is Miso Soup?
Put simply, it is fermented soybean paste. Soup style.

Why not mix things up a little and try making your own miso; you can add various ingredients to add flavour and find a style that is truly you. Try tofu, leek, mushrooms or zucchini.

And Why Should We Love it?

The Japanese love it and will tell you of its long list of health benefits including its ability to "combat the effects of ageing, drinking and smoking" (source). However, ladies, that is not the green light to take up binge drinking & chain smoking!

It can assist in boosting energy, perhaps a perfect treat for three thirtyitis?

Miso is high in Zinc, this helps boost our immune system & keep us healthy. It's also high in fibre which means it's good for digestion.

You can make your own version of Miso Soup, click here for the recipe! It's really simple, promise (!), if you can boil water, you can cook up a batch of miso.

You can eat it any time of the day, as breakfast, a light lunch or part of a main meal. Perfect for all us disorganised fast paced ladies! You can also cheat by grabbing some instant packets of Miso Soup from your local asian grocer - keep in your desk drawer & cupboard at home for a healthy alternative to snacking.


Are you a miso soup lover? Super fabulous or not?

Green vegetables
Originally uploaded by cityhearts

It is a value instilled in most of us at quite a young age: Green Food = Ergh! But with green being the new black and the way forward we should not let our childhood aversion to greens inhibit us from enjoying a delicious green snack; green foods can be awesome too. Lets not limit the green love to being eco friendly to our planet - let's treat out bodies too. Green is healthy, in fact, if you are feeling a little zapped of energy, in a constant haze of the dreaded three thirty-itis, adding greens to your diet can benefit you greatly as green vegetables "help support the energy-producing cells and systems of the body" (source: NutriCoach). Your body will love your for indulging in a little green! So, without further ado why not try:

Brussel sprouts drowned in gravy.

Why we love brussel sprouts: they are chockablock full of vitamin A, potassium & calcium. They're also high in protein & low in calories. Maximum goodness for your body while taking up minimum amount of your daily calorie/energy intake - way to go sprouts!

A pie topped with mash potato and mushy peas.

Why we love peas: they are rich in vitamin C, iron AND protein - long live the mighty mushy peas!

Thinly sliced cucumber on a cracker accompanied by smoked salmon and camembert cheese.

Why we love cucumber: it increases your bodies water consumption and assists in keeping you regular ;) !!

Adding sprigs of fresh parsley to an omelette for a twist on this breakfast favourite.

Why we love parsley: helps avoid bad breath and cleanses the blood.

Snows peas cooked to perfection & salted lightly.

Why we love snow peas: they are a good source of vitamin K1, which, to put simply, means they are good for your bones.

Adding some bok choy to your stir fry. To cook Bok Choy simply bring to the boil a saucepan with water and a small amount of oil (about a teaspoon) - pop your Bok Choy in and leave until soft & the leaves are dark green. Yum!

Why we love bok choy: it aids digestion and contains vitamin A & C. It is also low fat, carb & cal so eat up girls!

Mixing up a healthy salad for lunch, use rocket lettuce, doused in balsamic vinaigrette & topped with freshly shaved parmesan.

Why we love lettuce: it's an antioxidant.

Slice up a big juicy green apple & enjoy with some sliced cheddar cheese as a healthy snack.

Why we love green apples: they contain loads of vitamins, nutrients, fibres & they taste delish!

Spread avocado on some fresh bread.

Why we love avocado: loads of reasons!

Add some asparagus into your pasta or salad. Or try one of these asparagus recipes.

Why we love asparagus: because it is supposed to help with menstrual cramps (...super food or what ladies?) & it's great for your heart.

Take a leaf out of Gala's book (see here) and enjoy a liquid brekkie. Blend up a spinach shake & drink up. Want a little guidance? Check out this recipe.

Why we love spinach: it's rich in vitamins and has a detoxifying effect.


How do you have your greens?

Fairy Bread
Originally uploaded by Mrs_Bear1981

It's Wednesday and it seems that the world is in a worse mood then it was on Monday despite being 2 days closer to the weekend. What better to get your heart pumping, blood rushing, fingers typing, feet tapping ... then a sweet treat? Introducing - sugar rush Wednesday - where we are kicking back with a delicious tribute to old school kids parties with these top treats to get you through the afternoon at work and well into the Thursday eve! Sound good?

One of the best parts of getting invited to your best mates 10th birthday was that you knew there was going to be a game of Pin the tail on the donkey, followed by some yummy treats like lollies & cocktail franks just to ensure energy levels weren't too depleted to later enjoy a game of Duck Duck Goose.

Join TL as we pop on our bike pants and care bear tshirts for a jaunt back in time to the land of kiddie party central... & smile - you're half way to the weekend already!

Iced Milk Arrowroots (click)
1. Whip up a batch of icing and pop in a few droplets of your favourite food dye (pink, red, blue?!).
2. Ice the base of the Milk Arrowroot biscuit.
3. Decorate with lollies! Try adding a couple of smarties as eyes and a nose and raspberry liquorice or a jellybean as the mouth... pop on some 100's and 1000's (rainbow sprinkles) for hair and hey presto!


Fairy Bread (click)
1. Grab yourself some white bread, decrust if you fancy.
2. Butter the slice.
3. Cover it in rainbow sprinkles/100's and 1000's.
4. Enjoy! (& do not utter a single word about calories)


Butterfly Cakes (click)
1. Whip up a batch of your favourite cupcakes
2. Once baked, using a knife, cut a small circle out of the centre of the cake - about 1cm in diameter.
3. Taking the circle cut out - slice in into two halves (this will be used later).
4. Fill the cut out section on the top of your cupcake with either your favourite frosting or some jam & cream.
5. Place the two halves into the frosting/jam&cream - at an angle to bear resemblance to a butterfly's wings!


What is your favourite kids party treat? And will you be treating yourself to fairy bread instead of a salad sandwich is happy humpday?