Breaking the Chains: Stories of Recovery and Resilience from Addictions in Australia

It's an age-old struggle: the human battle against addiction. From alcohol, drugs, gambling, and others, addictions creep in and rob us of our freedom, health, and joys. It's a challenge that too many Australians face – but it's not something we must suffer through alone.

There are those who have broken free from the ravages of addiction - and their stories showcase incredible resilience, determination, and courage - and ultimately triumph over their demons. Whether you're struggling against dependency yourself or know someone caught up in its grasp - these accounts will resonate deeply for all who hear them.

Introducing Australia's Addiction Crisis

Australia has been grappling with a national crisis steadily gaining ground in recent years - addiction. Substance abuse, alcoholism, and other addictive behaviours have been causing widespread concern, and the effects of addiction have been felt across communities, families, and individuals throughout the country. While Australia is not alone in facing the complex challenges of addiction, the scale and scope of the problem in this country demand urgent action and close attention.

Addiction is a multifaceted issue with various interrelated factors, from social and economic inequalities to individual personality traits and genetic predispositions. Addressing this crisis requires a comprehensive and coordinated response that includes prevention, treatment, support, and policy measures that can mitigate the harm caused by addiction. With a guide to substance abuse in Australia, we can begin to understand the scope and complexity of this issue and how it impacts individuals and communities.

Stories of Recovery and Resilience - the Power of Support Networks

While addiction can be a seemingly insurmountable obstacle, it's also essential to recognize the power of recovery. Against all odds, individual stories of transformation and healing demonstrate that change is possible with the right combination of personal strength and support networks. These accounts show how courage, determination, and dedication can help us break through even the toughest shackles of addiction - no matter how entrenched the problem may appear.

These stories are more than mere inspiration – they illustrate how effective support networks can be in helping those struggling with addiction reclaim their lives and find new hope and direction. They highlight not only the need for accessible treatment services but also the power of family, friends, healthcare professionals, counsellors, employers, and the wider community to provide essential support in the fight against addiction.

Overcoming the Stigma Around Addictions in Australia

Of course, stories of recovery and resilience are only part of the journey. For those facing addiction, one of the most significant hurdles is often overcoming stigma in our society. In Australia, this issue has been widely discussed in recent years, with reports highlighting how deep-rooted cultural attitudes toward addiction profoundly impact people's ability to seek help and get the support they need. The challenge is to create a society where those struggling with addictions can feel safe and accepted without fear of judgment or discrimination.

Fortunately, there have been encouraging signs that attitudes toward addiction are beginning to shift in Australia. With an open discussion about the social dimensions of addiction, more awareness campaigns, and better access to resources and treatment services, there is hope that society can help break down the barriers to recovery and build a more compassionate culture.

Reasons Why People Become Addicted and What Can Help

Understanding why people become addicted is crucial to tackling the issue. In Australia, a range of factors contribute to addiction, including poverty, mental health issues, trauma and abuse, family dynamics, and social exclusion. By exploring these issues in more depth and developing a better sense of how our society affects individuals' vulnerability to addiction, we can understand how addiction develops and what is needed for effective prevention.

Crucially, we must also recognize that recovery is an individual journey and that everyone's experience of addiction is unique. Supporting those in need requires a personalized approach considering someone's social environment, life experiences, and mental health needs. With the right combination of support, resources, and treatment, those struggling with addiction can find the strength to break free from their chains and reclaim their lives.

Different Types of Therapy to Help Those with Addiction Issues

When it comes to tackling addiction, effective treatment and support are essential. There is no single 'cure' for addiction, but several different therapeutics can help those in need. From cognitive-behavioral therapy (CBT) and motivational interviewing to 12-step programs and counselling, a range of approaches can help individuals on their journey to recovery. What works best usually depends on the individual, so it's essential to explore as many options as possible and find a solution that is right for them.

It's also important to recognize that successful recovery from addiction requires ongoing dedication and hard work. Those dealing with addiction will need a strong support system of family, friends, healthcare professionals, and peers to help them stay on the path toward change. This combination of support and therapeutic interventions allows individuals to break free from addiction and reclaim their lives.

How To Access Support Services for Addictions in Australia

For those needing help, a variety of resources and support services are available in Australia. These range from online forums and helplines to face-to-face therapy and professional treatment programs. Ultimately, the best approach for individuals will depend on their circumstances.

It cannot be easy to know where to start when looking for support, but it's important to remember that help is out there. With the right combination of resources and services, those struggling with addiction can find the strength to take control of their lives and begin the journey toward recovery.

Ten reasons why you should bone broth + Beef Pho Bone Broth

If you’ve got a bone to pick with bone broth, I understand. While I personally love bone broth and found it essential in my gut-healing journey, I know to others, it can sound a little, unappetising.

If that’s you, I get it, but I would love to have the opportunity to change your mind.

What is Bone Broth?

Before we start, bone broth is vastly different from the packaged chicken stock you may have used to make soup. Bone broth is made by simmering the bones and connective tissue of animals. It’s a nutrient-dense stock that forms the backbone of many a soup and sauce but can also be drunk on its own. You can make bone broth out of practically any animal – including chicken, beef, fish, buffalo or lamb.

My De-fishious Fish Broth!

I’d love to share with you ten reasons why I think that bone broth is super healthy and why you might like to include it in your diet. By the way, if you are vegan or vegetarian, then homemade vegetable stocks are delicious and nutritious for you too.

The first reason I’d like to point out is that it’s mineral-rich.

If minerals and vitamins were dollars, bone broth would be rich! Bone broth contains protein, collagen, calcium, selenium, fatty acids, magnesium, potassium, manganese, zinc, iron, and vitamin A and K. This provides your body with essential nutrients, in an easy to eat and very easy to digest format.

Our gut loves it.

Bone broth has been used for centuries as a digestive tonic, helping heal and seal the digestive tract’s lining while reducing inflammation in the gut. An amino acid called glutamine found in bone broth helps maintain the intestinal wall's function and prevents a leaky gut. Emerging research suggests that glutamine, along with other amino acids found in bone broth, may benefit people with irritable bowel disease and irritable bowel syndrome.

If you’re looking for further gut support, I recommend Love Your Gut Powder. It helps remove the build-up of mucus, acid, plaque and bacteria in the gut to improve nutrient absorption and reduce digestive symptoms. If you’re looking to support your gut while on the move, why not try them in capsule form here?

It’s an inflammation fighter.

Bone broth contains the anti-inflammatory amino acids glycine and arginine. Why does this matter? Well, chronic inflammation can lead to a whole host of diseases, including arthritis and cardiovascular disease; this is why it’s crucial to eat a highly anti-inflammatory diet and why I’m team bone broth. If you want to learn more about inflammation, click here.

It’s excellent for the health of our joints.

Cartilage in the joints shrink and wear down with overuse, which can cause damage, pain and atrophy. Luckily, research indicates that collagen consumption can improve joint health and decrease knee pain and stiffness in people with osteoarthritis.

Bone broth also contains glucosamine and chondroitin, which support cartilage production.

It can improve our brain function.

Bone broth can be extremely beneficial for our nervous system. The healthy fats within bone broth provide a source of fuel for the brain. Plus, bone broth is rich in calcium which is crucial for nerve health.

Hello, glowing skin.

Collagen is blowing up in the beauty industry, and with good reason. Collagen is a significant component of the skin, helping keep skin wrinkle-free, plump and glowing. Unfortunately, as we age, our collagen production rate declines, so it’s crucial to replenish it through the diet to help slow skin aging and reduce fine lines and wrinkles.

It supports the immune system.

The small intestine acts as the first line of defence for our immune system. If the gut barrier becomes leaky, this can disrupt immune system function. We know that bone broth is protective for our gut, so it’s also a massive supporter of the immune system.

It can assist with weight loss and weight maintenance.

I know it’s not all about ‘calories in’ and ‘calories out’, but if you are looking for low-calorie options to support a healthy weight, bone broth is an excellent option. Bone broth is full of protein which can increase satiation while being low-calorie which is ideal for the waistline.

It can act as a sleep aid.

Glycine, naturally found in bone broth, may increase relaxation and promote sleep. Studies have shown that those who took glycine before bed fell asleep faster, maintained a deeper sleep and woke fewer times throughout the night. Glycine reduces daytime sleepiness, improves mental function and memory. Sign me up.

It’s a bone protector and supporter.

Our bones are made mostly of collagen, which supports their structure and keeps them strong. Collagen consumption can increase bone mineral density and stimulate bone growth. Bone broth is also rich in calcium, magnesium and phosphorus, which creates and maintains healthy bones.

And that’s it! Bone broth is here to heal your gut, support your brain health and warm up your insides. What more could you want?

Beef Pho Bone Broth

S E R V E S 4

Bone broth is all the rage at the moment, but you can enjoy the gelatinous benefits of this age-old tonic in a variety of delicious ways. This particular twist will whisk you away to the streets of northern Vietnam, where pho originated in the early 20th century. It was initially sold at dawn and dusk by roaming street vendors shouldering mobile kitchens. The garnish of lime and bean sprouts is a modern variation on this traditional healing broth.

Ingredients

1 tablespoon coconut oil
1 kg (2 lb 4 oz) beef bones (shin, knuckles, marrow and gelatinous cuts are good)
2 litres (68 fl oz/8 cups) filtered water, plus extra as needed
2 tablespoons apple cider vinegar
pinch of sea salt
6 star anise
2 cinnamon sticks
3 cardamom pods
2 teaspoons coriander seeds
2 teaspoons fennel seeds
3 cloves
1 brown onion, halved and sliced
1 × 7.5 cm (3 inches) piece fresh ginger, grated
1 tablespoon wheat-free tamari
500 g (1 lb 2 oz) beef (e.g. sirloin), thinly sliced
3 zucchini (courgettes), spiralised

To serve

handful bean sprouts, trimmed
handful mixed basil, mint and coriander (cilantro) leaves
2 limes, cut into wedges

Method:

Preheat the oven to 200°C (400°F).

Heat a large flameproof casserole dish over medium heat and melt the coconut oil. Add the bones and stir to coat. Cover and transfer the casserole dish to the oven for 30 minutes or until the bones are browned.

Return the dish to the stovetop and add the water, vinegar and salt. Bring to the boil, reduce the heat to as low as possible and simmer, covered, for 11/2 hours, adding a little more water from time to time if necessary.

Carefully remove the bones using tongs and discard. Allow the broth to cool, then skim any unwanted fat off the top, setting it aside.

Heat a heavy-based frying pan over medium heat and toast the spices for 2 minutes or until fragrant. Move the spices to the side of the pan, add some of the reserved broth fat, then sauté the onion and ginger until the onion is translucent. Transfer to the casserole dish with the stock, then add the tamari and beef.

Return to a gentle boil over medium heat on the stovetop, then reduce the heat to low, add the zucchini noodles and simmer for 5 minutes, or until the noodles are al dente.

Ladle into bowls, top with the bean sprouts, garnish with the herbs and serve with the lime wedges.

SUPERCHARGED TIP

If you have a slow cooker, it’s perfect for this pho. If you prefer your noodles crunchier and your beef rare, you can put the noodles and beef into the bowls then pour over the hot broth.

Beyond Cookies: Unexpected Ways to Use Cookie Cutters in the Kitchen

Cookie cutters are handy tools that are often associated with creating beautifully shaped cookies. However, these versatile kitchen gadgets can do much more than just shape your favorite treats. In this article, we'll explore some unexpected and creative ways to use cookie cutters in the kitchen that go beyond baking cookies.

For more cookie cutter ideas, click here.

1. Fruit and Veggie Shapes for Picky Eaters:

Getting kids to eat their fruits and vegetables can sometimes be a challenge. Transform ordinary fruits and veggies into fun shapes using cookie cutters. Try cutting watermelon, cucumbers, or even bell peppers into stars, hearts, or animals. These playful shapes might just encourage your little ones to enjoy their healthy snacks.

2. Unique Sandwiches for Lunch:

Upgrade your sandwich game by using cookie cutters to shape your bread and fillings. Cut out your bread into fun shapes before assembling your sandwich. You can also use cookie cutters to shape deli meats, cheese, and even lettuce. Not only will your lunch look more appealing, but it will also add an element of surprise to your midday meal.

3. Whimsical Pancakes and Waffles:

Give your breakfast a delightful twist by using cookie cutters to create whimsical pancakes and waffles. Pour your batter into the cutter placed on a hot griddle, and watch as your breakfast takes on new shapes like animals, letters, or even seasonal designs. It's a simple way to make mornings more exciting.

4. Artsy Food Presentation:

Elevate your food presentation for special occasions using cookie cutters. Create elegant garnishes by cutting out shapes from vegetables like carrots or zucchinis. You can also use cookie cutters to mold rice or mashed potatoes into eye-catching forms. Your guests will be impressed by the attention to detail in your dishes.

5. Homemade Chocolate Shapes:

Surprise your loved ones with homemade chocolate treats in unique shapes. Melt chocolate and pour it into cookie cutters placed on parchment paper. Once the chocolate sets, you'll have custom-shaped chocolates that are perfect for gifting or indulging in yourself.

6. Fancy Ice Cubes and Jellies:

Add a touch of sophistication to your beverages by using cookie cutters to make fancy ice cubes. Freeze water or fruit juice in your desired shapes and add them to cocktails or mocktails. You can also use cookie cutters to shape colorful jellies that will delight both children and adults alike.

7. Creative Pizza Toppings:

Transform your homemade pizza into a work of art by using cookie cutters to shape your toppings. Cut pepperoni, ham, or even bell peppers into interesting shapes before baking. The result is not only a delicious pizza but also a visually appealing masterpiece.

8. Themed Party Treats:

Planning a themed party? Cookie cutters can be your secret weapon for creating themed treats. Whether it's a birthday party, holiday gathering, or a movie night, cookie cutters can help you shape snacks and desserts that match the theme perfectly.

Unleash Your Culinary Creativity with Cookie Cutters

Cookie cutters are versatile tools that extend beyond their traditional use in baking cookies. From encouraging healthy eating to adding a touch of creativity to your meals, these simple gadgets can enhance your culinary adventures in unexpected ways. So, the next time you're in the kitchen, don't hesitate to grab your cookie cutters and explore the limitless possibilities they offer.

How to Handle Pests in Your Garden

While there is so much joy in growing homegrown vegetables right in your garden, there are a few things that can get fairly stressful. Just think about it; you have to deal with constant fluctuations in temperature, the weather is fairly unpredictable, and worst of all, you’re going to have to deal with pests. Yes, while you can have some protection for your plants when it comes to high temperatures, low temperatures, and the weather, you’re out there battling it out with so many different types of pests that it makes it feel next to impossible to win, right? Fortunately, there are a few things you can do, so keep reading on to find out!

Start By Identifying the Infestation

As you walk through the garden, look for signs of pest damage. Holes, wilting, skeletonized leaves (veins exposed), and mangled growth are indications that you need to take action. Also, watch for disease transmission from bugs to plants. Identify pests by their physical appearance, feeding behavior, and target plant species. The pests most commonly found in gardens fall into seven insect groups or orders. Each order has its own characteristic plant damage. For the most part, you can count on each species to have a different pest control method.

Remove Any Damaged Leaves or Stalks

You might be thinking, “The plants look a little bad, but it’s only natural; there isn’t that much harm,” right? Well, for the most part, pests aren’t only ruining the aesthetics of your garden/ plants, but they are also damaging your plants. Many damaging pests also transmit pathogens that lead to disease in the plants they chew or eat. This is why it is so important to remove all damaged plant parts because your entire plant might just get destroyed, and this could even spread to neighboring plants. Overall, it’d be a negative experience.

Managing Garden Pests with Chicken Pens

Effectively handle garden pests by incorporating chicken pens into your pest control strategy. Chicken pens allow you to contain chickens in specific areas of your garden, where they can naturally forage for insects and pests. This method reduces the pest population and enriches the soil with their droppings, promoting a healthier garden ecosystem.

Try to Monitor Your Garden Regularly

Is it an infestation, or is this just something that’s temporary? It can be hard to determine, but there’s always the chance that some pests are temporarily on a plant, while other times, they’re full-on infesting it to the point hundreds are covering the leaves and stem. Regular monitoring of the garden will allow you to detect pest problems quickly and catch them before they get out of hand. Overall, having a garden checklist will help you out a lot.

Inspect plants at least twice a week, looking under leaves and on the stems. Record your observations in a garden log or on a small notebook dedicated to gardening notes, especially regarding plant damage and pests. Keep in mind that there is no way to eliminate all pests. In fact, in small numbers, some are necessary for a healthy, self-regulating ecosystem.

Understand That Pest Prevention Varies

When it comes to pest control, it’s good to understand that it varies. How you prevent snails from getting into your garden isn’t going to be the same as how you prevent caterpillars. It’s all going to be entirely different. The same even goes for organic pesticides versus more chemical-based pesticides. It’s all going to vary, so you’re going to have to figure out which is your preference and what you want for your garden.

5 Tips To Save Money Looking After Your Health

Everyone wants to be healthy, but gyms and healthy food can often be expensive to get. It’s not uncommon for people to find themselves in a position where they simply can't afford this. That doesn’t mean there aren’t ways to save money looking after your health. In fact, it could be much simpler than you might’ve thought.

All it takes is a few tips and tricks. While that might involve changing your lifestyle a little bit, it’ll be relatively minor. And, since it’ll have a positive impact on your health - and bank account - there’s no reason not to consider it.

Five of these are better recommended than others, as they could have much more of an impact than you’d expect.

Cycle Or Walk To Work - If your workplace isn’t too far away, it could be worth cycling or walking there instead of taking the car or a taxi. It’ll not only be much more affordable, but you’ll end up getting healthier because of the exercise.
Bulk Buy - Buying products in bulk is often more affordable per product than buying them one at a time, making it an effective way to get your food. You’ll save more than you’d think. Even going with bulk billing doctors can be a great way to save a little money with your health.
Grow Your Own Veg - Everyone knows they should eat enough vegetables throughout the week. The cost of these can add up quite significantly over time, however. One easy way around this is to grow your own vegetables as much as you can. If you have the garden space, plant as much of the vegetables as you can. You’ll eat healthier while saving yourself the money.
Ditch Lunchtime Fast Food - During your lunch hour at work, you could end up going for some fast food. You wouldn’t have much time to actually go get food and enjoy it before being back in the office. It’s not a healthy or affordable thing to do, though. Instead, bring a packed lunch with you that’s filled with healthy food.
Have A Picnic Instead Of A Night Out - Everyone wants to have a meal out every once in a while, but this can often be expensive. It also mightn’t be the healthiest thing to do, especially with the ingredients many restaurants use. It could be much healthier, and more affordable, to go have a picnic instead. You’ll end up having a more enjoyable time without spending much time or money on it.

If you want to save money looking after your health, you might think it’d involve some significant lifestyle changes. It doesn’t have to. Instead, it could just be a few minor changes, and you’ll see much more of an impact than you would’ve thought.

Ditching fast food for lunch, cycling or walking to work, growing your own vegetables, and similar tips and tricks can all help with this. With how much of an impact you should see on your bank account and health, there’s no reason not to consider them.

5 Habits That Can Boost and Preserve Your Eye Health

Taking care of your eyes is essential for maintaining optimal vision and overall well-being. Yet, over 13 million people in Australia have one or more chronic eye condition/s, according to the Department of Health and Aged Care. Around 90% of blindness and vision impairment cases in Australia are preventable or treatable if detected early, and government initiatives have since included collaborations with WHO to achieve effective coverage of refractive errors and cataract surgery by 2030.

While government initiatives are important, individual efforts are non-negotiable to boost and preserve your eye health. In this article, we will explore five habits that you can implement in your daily life for healthier eyes.

Practise regular eye examinations

Regular eye examinations are vital for maintaining good eye health and detecting any potential issues early on. Yet, Optometry Australia has found that 35% of people do not get regular eye checks. Eye examinations not only assess vision but also help identify underlying eye conditions such as glaucoma or diabetic retinopathy. Hence, adults are recommended to take a comprehensive eye examination every two years or more frequently as advised by an optometrist.

Protect your eyes from harmful UV rays

The Australian Radiation Protection and Nuclear Safety Agency (ARPANSA) outlines that exposure to UV levels is consistently higher in Australia due to the country’s proximity to the equator. To protect your eyes, the ARPANSA recommends selecting local sunglasses that comply with the Australian/New Zealand Standard for UV protection or AS/NZS 1067. Otherwise, sunglasses with polarised lenses are a must to reduce glare from reflective surfaces. Models such as the M Frame 2.0 from Oakley with its Prizm lens technology can comply with other Australian standards, such as the AS/NZS 1337 for occupational eye protectors for outdoor workers.

Take regular screen breaks

Excessive screen use can strain the eyes and contribute to symptoms such as dryness, eye fatigue, and blurred vision. The Australian Digital Health Agency recommends practising the 20-20-20 rule: Every 20 minutes, take a 20-second break and look at something 20 feet away to reduce eye strain. When you have to look at the screen, you can opt to wear eye protectors such as blue-light glasses. While there’s no high-level evidence to support wearing blue-light blocking glasses for vision protection, the blue-light filter can help influence your circadian rhythm and lead to better sleep that rests your eyes.

Maintain a healthy diet

Consuming foods rich in vitamins C and E, zinc, omega-3 fatty acids, and lutein/zeaxanthin can help protect against age-related eye conditions such as macular degeneration and cataracts. For a quick tip, look for orange vegetables that are rich in beta-carotene and vital for eye health, such as carrots and pumpkins. Otherwise, the Australian Guide to Healthy Eating recommends incorporating fresh fruits, vegetables, oily fish, nuts, and seeds into your diet.

Stay hydrated

Dehydration can lead to dry eyes, causing discomfort, headaches, and blurred vision. In Australia's often hot and dry climate, it's important to drink an adequate amount of water throughout the day to stay hydrated. Otherwise, you can also use a humidifier in your home during the winter to keep the air moist, and stay away from cigarette smoke, which tends to dry out your eyes.

By adopting these five habits, you can significantly boost and preserve your eye health. For more healthy tips, check out our other blogs on Supercharged Food and improve the quality of your life today.

Pantry Prep: A Guide to Delicious Long-Lasting Foods

If you want to be more efficient with your pantry and start storing some longer-lasting items for convenience or even in case of an emergency then this guide is for you. Planning your pantry in advance is a great way to save time, money, and effort when you’re busy but still want an abundance of ingredients.

Today I'm exploring methods and top ingredients for stocking up on that will not only last for a long time but will also be delicious!

First Understand Your Storage Options

Before heading out to purchase your pantry staples it's important to consider the available storage options for your kitchen supplies. While it's nice to not be reliant on technology and buy easily stored items such as bulk beef jerky cheap, with many methods not requiring refrigeration there are some ingredients that will last even longer when chilled or frozen.

Refrigeration

Your refrigerator can keep perishables fresh for days as used conventionally, as the refrigerator for vegetables and meat is quite common. Some other ways that it can be used is to extend the life of dry items stored on the shelves for even longer, so you get the most bang for your buck.

Freezers

If you own a freezer you can effectively store almost anything for extremely long periods of time. While you don't necessarily need to find specifically long-lasting foods in the freezer there are some foods better suited for the freezer than others, generally red meats and poultry can last a while in these mediums of storage.

Pantry Shelves

Pantry shelves are perfect for your general dry goods, think of things like rice, flour, sugar and other grains. They need to be in an area away from direct sunlight and away from any potential moisture, this will ensure that your ingredients last the longest amount of time.

Best Long-Lasting Foods to Stock Your Pantry

If you're not solely focusing on methods such as refrigeration or freezing there are some food that last much longer than others. While most grains can last a while there are also foods that fare better than others, let's take a look at some of the best options.

Beef Jerky and Dried Meats

Beef jerky and other dried meats are a great way to stock your pantry. These delicacies are not only delicious, but they last much longer than most foods. Good quality beef jerky can be stored in the pantry or even in the refrigerator for up to two months without losing its flavour or texture. If you're more adventurous you can also store items such as salami or prosciutto for weeks before they expire.

Canned Tuna or Salmon

Canned tuna or salmon also have an extended shelf life and make excellent sources of protein when added to meals or eaten on their own. They are also very versatile and can be used for a variety of dishes such as pasta, salad and sandwiches for lunches or snacks. These will last several months in your pantry quite easily.

Dried Beans and Legumes

For those looking to include more protein in their diets, then dried beans and legumes can last for ages in your pantry. Things like lentils, chickpeas, black beans and other varieties of beans can last up to a year without any deterioration in flavour or texture.

Honey

Honey is a great sweetener that can last forever, if you're looking to keep some honey in bulk it can be a healthy replacement for sugar and even for medicinal purposes since it is antibacterial and antimicrobial. Some even say that honey found in Egypt pyramids was still safe to eat after thousands of years.

Dehydrated Fruits and Vegetables

Just like dried meats and jerky, dehydrated fruits and vegetables can be added to your pantry and last for a very long time. They make an excellent snack when eaten on their own or can be added to things like salads, soups and trail mixes.

Preservation Methods for Food Storage

The art of food preservation has been practised in many cultures over the years, not just for longevity but as a necessity when times got rough. Many foods can be preserved through a variety of methods so it's worth checking out some things you can try depending on what foods you want to store.

Whether it's canning, dehydrating, or pickling, preserving food not only extends its shelf life but also creates new and unique flavours for you to enjoy. Mastering these techniques can be a fun and satisfying way to improve your cooking skills, impress your friends, and enjoy fresh food all year round.

Summary

Improving your food storage and preparation is a great way to ensure that you always have something to eat and creative ingredients at your disposal. Everything from finding non-perishable ingredients and even special preservation techniques can ensure that you have a variety of foods all year round. Hopefully this article has given you the spark you needed to get more out of your pantry. Enjoy!

Spaghetti with Olive Oil, Garlic and Roasted Almonds Recipe

Liquid Gold

Picture this: an ancient Greek philosopher wandering around, plucking olives from trees, and pondering the secrets hidden within those little green orbs. Fast forward to the present, and we're still obsessed with olives - particularly the golden nectar they produce: olive oil.

Today, we're going to dive into the glorious world of olive oil. That's right, that golden elixir that has been cherished by civilizations throughout history. Not only does it add flavour and depth to our dishes, but good quality olive oil also comes with a plethora of health benefits. So, grab your spatula and prepare for an adventure as we explore the importance of this liquid gold!

Quality Matters

Let's face it, not all olive oils are created equal. Just like choosing a life partner or your favourite pair of socks, selecting the right olive oil is crucial. Good quality olive oil is like finding a unicorn that makes your taste buds dance with joy. Look for extra virgin olive oil, as it undergoes minimal processing and retains more of the natural flavours and nutrients.

A Heart-Healthy Ally

One of the key reasons for the importance of olive oil lies in its heart-healthy properties. Unlike unhealthy saturated and trans fats, olive oil is predominantly composed of monounsaturated fats, which can help lower bad cholesterol levels while increasing the levels of good cholesterol. Regular consumption of olive oil has been associated with a reduced risk of heart disease, making it an essential ingredient for maintaining cardiovascular health.

The Riches of Antioxidants

Olive oil is rich in antioxidants, particularly vitamin E and phenolic compounds. These antioxidants play a vital role in neutralising free radicals, which are harmful molecules that can damage cells and contribute to various diseases and age related conditions. Including olive oil in your diet can bolster your body's defence against oxidative stress and support overall health.

Anti-Inflammatory Effects

Chronic inflammation has been linked to numerous health issues, including cardiovascular disease and diabetes. The phenolic compounds found in olive oil possess potent anti-inflammatory properties, which can help combat inflammation in the body. Regular consumption of olive oil may contribute to reducing the risk of chronic inflammatory conditions and promoting a healthier, more balanced immune system.

Nutrient Absorption and Digestive Health

Olive oil has a unique ability to enhance the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K, as well as various phytochemicals. Including a drizzle of olive oil on your salads or cooked vegetables can help maximize the nutritional benefits of your meals. The other good news is that the healthy fats in olive oil can aid in digestion and promote a healthy gut, supporting optimal nutrient uptake and overall digestive well-being.

Culinary Versatility

Aside from its health benefits, olive oil's culinary versatility is a testament to its importance in the kitchen. Whether used for sautéing, roasting, dressing, or dipping, olive oil adds depth, flavour, and richness to a wide array of dishes. Its distinctive taste profile, ranging from mild and buttery to robust and peppery, complements both savoury and sweet creations, making it a cherished ingredient in cuisines worldwide.

So, the next time you drizzle that golden goodness over your salad or savour the aroma as it dances in the pan, remember that olive oil is not just a condiment—it's a gift from nature that nourishes both body and soul.

Now, go forth and drizzle, cook, and savour the wonders of good quality olive oil. Your taste buds and health will thank you.

Need a yummy recipe?

It’s time to grab that bottle of olive oil, whip up a simple pasta dish, and let the flavours take you to an Italian odyssey. Let's talk about the simple yet soul-satisfying dish of spaghetti aglio e olio, which basically means olive oil spaghetti. It's the culinary equivalent of a warm hug from Nonna.

With just a few ingredients like garlic, chilli flakes, and a generous pour of good quality olive oil, you can create a dish that dances on your taste buds. Plus, it's a quick and easy option for those busy days when you need a meal faster than your delivery app can say “arrivederci.” This recipe has the added crunch of almonds too!

Spaghetti with Olive Oil, Garlic and Roasted Almonds

Ingredients:

225g angel hair spaghetti (or use gluten free spaghetti of choice)
4 tablespoons extra virgin olive oil
4 cloves garlic, minced
1/2 teaspoon chilli flakes
Salt, to taste
Freshly ground black pepper, to taste
1 bunch chopped fresh parsley or basil
1 cup grated Parmesan cheese (or use nutritional yeast flakes for dairy free)
1/2 cup roughly chopped almonds

Method:

Bring a large pot of salted water to a boil. Add the angel hair spaghetti and cook according to the package instructions until al dente. Drain the cooked spaghetti and set it aside.

While the spaghetti is cooking, heat the olive oil in a large frying pan over medium heat. Add the minced garlic and chilli flakes. Sauté for 1-2 minutes, stirring constantly, until the garlic becomes fragrant and just starts to turn golden. Be careful not to burn the garlic.

Add the cooked and drained spaghetti with the garlic and oil. Toss the spaghetti gently to coat it evenly with the oil and garlic mixture. Season with salt and black pepper to taste. Continue to toss for another minute or two until the spaghetti is well coated and heated through.

Remove the frying pan from the heat and sprinkle the chopped almonds and fresh parsley over the spaghetti. Toss again to distribute the almonds and parsley evenly.

Transfer the angel hair spaghetti to serving plates or a large platter. Generously sprinkle grated Parmesan cheese (or nutritional yeast flakes) on top.

Enjoy your delicious Spaghetti with Olive Oil, Garlic and Roasted Almonds and let me know what you think in the comments section below.

Why Hydration Is A Key Component For Longevity

The Link Between Good Hydration and Longevity

Drinking water has its perks. It keeps you hydrated, helps to maintain a regulated body temperature and can aid in healthy digestion. But according to a new study, the level of water you consume may directly impact how quickly you age and your overall longevity.

Proper hydration levels could be associated with a lower risk of developing chronic diseases or bearing the physical signs of ageing. While further research needs to be conducted to learn the true extent of water's benefits, increasing your natural alkaline water intake will help you reap the rewards sooner rather than later.

Hydrating Keeps You Healthy

Some professionals believe that those who stay well hydrated are more likely to have other habits like staying active, making healthy food choices and getting enough sleep, ultimately maintaining a high level of physical health. By doing so, they support healthy ageing and help prevent chronic illnesses that can lead to premature death.

But your hydration level can affect more than just your level of thirst. For example, water has been proven to keep your joints properly lubricated. This allows you to move more without pain, making exercising easier and discouraging a sedentary lifestyle, habits that lead to excellent heart health and better physical well-being.

Furthermore, dehydration can cause increased blood pressure. It can lead to an imbalance of hormones, minerals and vitamins within the body, which can contribute to organ damage or chronic disease by interrupting necessary body processes.

Chronic Illness & Ageing

A study by the National Institutes of Health, or the NIH, followed 15,700 people in the United States for roughly 25 years. Data was collected at several points throughout their life, including when participants were in their 50s and between the ages of 70 and 90.

Sodium levels in their blood were measured to determine their levels of hydration and the resulting consequences to their health at the time of data collection. While most participants had levels falling in the average range, the study showed that people with levels higher than average were 21% more likely to have an increased risk of dying younger compared to their better-hydrated counterparts.

Researchers also found that people with increased sodium serum levels had a 39% higher risk of developing chronic illnesses like dementia, lung disease, stroke, diabetes, hypertension, and heart failure. Additionally, it is believed that dehydration causes the secretion of hormones that can negatively affect the kidneys and other tissues in the body, gradually breaking down their intended functions and accelerating the ageing process.

Finally, adequate water intake has been strongly linked to increased stimulation of blood flow, which helps your body remove toxins and keep the skin properly hydrated, reducing the appearance of wrinkles, dark under eyes, and age lines.

Start your day with some warm lemon water

Daily Water Intake Recommendation

The basic guideline for water intake has always been to drink eight glasses of water a day. But the truth is, there is no one-size-fits-all recommendation, as outside factors like age, sex, lifestyle, physical needs, activity level, and temperature can heavily influence your daily requirement.

If you are very active, live in a hot climate or carry excess weight, you must compensate for this when drinking water. Additionally, the other foods and liquids you consume throughout the day can either increase or deplete your body of water; further considerations that need to be made.

Drinking more than three litres of water daily is only necessary if you have been exercising heavily or had prolonged heat exposure. However, if you feel like no amount of water is enough, this could indicate undiagnosed health issues that will require clinical intervention.

Signs of Dehydration

Dehydration is potentially life-threatening, and understanding the warning signs is incredibly important for your health and safety. The most common symptoms to look out for are: feeling thirsty, not sweating when it is hot outside, needing the bathroom less than usual, dry mouth, dark-coloured and strong-smelling urine and feeling tired, dizzy or lightheaded.

If you are experiencing these symptoms, do not overload your body with large amounts of water in a short period. Instead, slowly sip water until your body starts to feel normal again, and be aware of how much you drink daily to maintain proper levels.

Take It with a Grain of Salt

Like most medical research, there is always room for speculation and opportunity for uncertainty to grow. While the study conducted by the NIH has stated that sodium levels indicated one’s level of hydration and therefore staying hydrated may slow down ageing and prevent or delay the development of chronic diseases, some experts see a flaw in the data collected.

They do not believe the results of the study show casual effect, the ability to prove, with certainty, that optimal hydration prevents severe disease or improves longevity. Because participants were not restricted with their fluid intake or hydration levels during the study, there are many factors than can influence the data when sodium levels were measured. These factors would significantly differ from person to person.

While the study poses many valuable points of interest and produces information that may lead to healthier and longer lives, people should consider the study's limitations and not jump to conclusions about their own lifestyles without further research being conducted.

A Vegetable Filo Pastry Pie to Give you a Really Good Filling!

Are you looking for a show-stopping vegetarian dish that will give you a really good filling?

Look no further. My Vegetable Filo Pastry Pie recipe is a true crowd-pleaser, guaranteed to impress even the most hardcore meat eaters. I recently took this pie to a lunch party, and it was demolished in seconds! Everyone asked for the recipe and said it was the tastiest pie they had ever eaten. Packed with a medley of chickpeas, spices, and fresh and vibrant vegetables, this pie is elevated to new heights with a crispy, scrumptious filo pastry on top.

While good old Aussie meat pies have long been a staple, it's time to embrace the deliciousness and numerous benefits of the humble and wholesome veggie pie. Bursting with nutrient-rich vegetables and encased in layers of flaky filo pastry, this Vegetable Filo Pastry Pie offers not only a delightful culinary experience but also a myriad of health benefits. From supporting your overall well-being to providing energy, this veggie-packed delight is a winner on all fronts.

By swapping meat for chickpeas and vegetables, you’re reducing saturated fat and cholesterol intake while increasing fibre, vitamins, and minerals. This switch can have a positive impact on your overall health, supporting better heart health and aiding weight management.

Chickpeas are loaded with essential nutrients that support overall wellbeing. They’re an excellent source of plant-based protein, providing a substantial number of amino acids necessary for muscle repair and growth. Chickpeas also contain dietary fibre, which aids digestion, and as you know the gut is the epicentre to health. They’re also rich in vitamins and minerals, including iron, folate, phosphorus, and magnesium, all vital for various bodily functions.

Each vegetable in this pie-tastic recipe brings its unique set of vitamins, minerals, and antioxidants to the table. From the fibre-packed broccoli to the vitamin C-rich tomatoes, every bite of this pie delivers a powerful dose of essential nutrients.

So, what are you waiting for? Grab your ingredients, preheat the oven, and get ready to indulge in a truly delectable culinary experience that will have everyone wanting a piece of the pie!

Warning: all die-hard meat pie enthusiasts! Prepare to have your taste buds taken on a mind-blowing journey with this show-stopping vegetarian dish that will make you question everything you thought you knew about pies. You might find yourself licking your fingers and contemplating a second serving (or maybe even a third!).

Vegetable Filo Pastry Pie

Serves 4-5

6 tablespoons extra virgin olive oil
2 cloves of garlic, chopped
1 large leek, peeled and chopped
½ broccoli head, chopped
3 asparagus spears, chopped
100g ripe cherry tomatoes
1 carrot, chopped
100g butternut pumpkin, peeled & diced
Juice of ½ lemon
400g tin chickpeas, including chickpea water
1/2 cup oat milk
1 tablespoon whole grain mustard
2 tablespoons ground cumin
2 tablespoons nutritional yeast flakes
1 tablespoon ground paprika
8 sheets of (gluten free) filo pastry
1 tablespoon sesame seeds

Preheat oven to 180C

Heat 2 tablespoons of olive oil over medium heat in a large non-stick ovenproof frying pan, add garlic, leek then sauté for 5 mins, stirring frequently.

Add the rest of the vegetables to the pan, stir for 2-3 minutes then add the chickpeas and chickpea water, milk, mustard and spices and stir. Bring to boil then reduce to low heat and simmer for 15-20 mins, or until liquid has thickened

Remove pan from heat.

Lay filo sheets flat, brush with 4 tablespoons of olive oil. Scrunch the filo up, then arrange it on top of the pan. Sprinkle salt and sesame seeds over the top

Place pan into the oven and bake for 25 minutes, or until golden and crisp.

Give it a whirl and let me know what you think in the comments section below.

5 Proven Weight Loss Tips for Women

Your weight is an important consideration for a healthy and productive life. Being overweight, particularly obesity is an established lead cause of many high-risk health conditions, including diabetes, cardiovascular diseases, and cancer.

While multiple factors influence how many pounds you gain over a set period, like genetics, underlying health conditions, and unhealthy living habits, setting the tone regarding your health is more of a priority than leisure.

Not only do you feel good, but you also look good and can add a few more years to your life. As such, there is an increased emphasis on lifestyle medicine, which includes healthy habits, dieting, and exercise. But what works well, particularly for women?

There's plenty of advice online offering numerous strategies for weight loss. However, men and women differ significantly in body composition and physiology.

So, while the weight loss goal remains the same for both genders, the strategies will vary marginally. This article explores five effective weight loss tips for women. But, first, examine the difference in weight loss between men and women.

How Weight Loss Differs Between Men and Women

The principle of weight loss is to reduce calorie intake while burning excess fat through physical activity. However, the route to achieving this will differ for men and women for two reasons:

Body composition: Men tend to have more muscle mass and lesser body fat than women. This implies that men lose more calories at rest (higher metabolic resting rate) than women. Therefore, under the same dieting and exercise program, men are more likely to lose more weight than women.

Hormonal profile: Men and women differ in hormone composition, which affects how they store or burn fat. For instance, men have more testosterone than women. Testosterone helps to burn fat and build muscle. On the other hand, women have more estrogen than men, leading to increased fat storage in the hips and thighs.

5 Weight Loss Tips for Women

Eat More Protein

Protein supports muscle tissue growth and repair. Eating extra protein might make you feel satisfied for longer, which can help you consume fewer calories overall and aid in weight loss.

Every meal and snack should have at least one source of protein, such as lean meat, fish, eggs, or beans. Increasing your protein consumption will also help you lose weight while maintaining muscle mass, which is important for a healthy metabolism. You may also consider taking protein supplements to boost your strength. Check out Rave Reviews for product recommendations.

Practice Calorie Restriction

Calorie restriction involves reducing your calorie intake while avoiding malnutrition or nutrient deficiencies. The principle behind this calorie restriction is simple: when you consistently consume fewer calories, there will be less sugar in your body.

Consequently, your body will begin to depend on stored fat for its energy needs, which will cause you to shed weight. You can practice calorie restriction by eating low-calorie foods and intermittent fasting.

Low-Calorie Diet

A low-calorie diet contains between 800 to 1200 calories per day, much lower than the 1,600 to 2,400 calories recommended for women. While a low–calorie diet contains much fewer calories, it still maintains a high nutrient content.

They include:

fruits
vegetables
whole grains
lean proteins

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Intermittent Fasting

Intermittent fasting involves alternating fasting and eating periods. Intermittent fasting for women can be done using several methods, including:

Time-restricted feeding: Time-restricted feeding involves eating within an 8-hour window each day.
Alternate-day fasting: In alternate-day fasting, you alternate between the days when you reduce your calorie intake and when you eat a regular calorie-rich diet.
The 5:2 diet: In the 5:2 diet method, you eat your regular ration for five days a week and eat a low-calorie diet on two non-consecutive days.

Who should avoid calorie restriction?

While calorie restriction can benefit many people, some groups should avoid it.

Pregnant or breastfeeding women should not restrict their calorie intake, as it can lead to nutrient deficiencies for both the mother and baby.
Children and adolescents should also avoid calorie restriction, as they need adequate nutrition for growth and development.
Additionally, people with a history of eating disorders should avoid calorie restriction, as it can trigger disordered eating behaviors.
Those with certain medical conditions, such as diabetes or hypoglycemia, should consult a healthcare provider before starting a calorie-restricted diet.
Incorporate Strength Training

Strength training is just as vital for weight loss, especially for women, as aerobic exercises like jogging and cycling are for burning calories.

You can build more lean muscle mass through strength training. Strength training also improves your posture, balance, and general fitness.

You can undertake two to three strength training sessions per week, focusing on all the major muscle groups, including the legs, arms, back, and chest.

Get Enough Sleep

Sleep is important for your general health and well-being, and it might impact your efforts to lose weight. Maintaining a good diet and exercise program can be difficult when you don't get enough sleep since it can mess with your hormones, increase your hunger, and sap your vitality.

Aim for a consistent sleep-wake routine and at least 7-8 hours of good sleep each night. A calming nighttime practice (like having a warm bath, reading a book, or practicing meditation) can also aid in helping you relax and be ready for sleep. Consider incorporating a calming nighttime practice, such as enjoying a warm bath, reading a book, or practicing meditation. Creating a relaxing environment with the use of best sleep lights can also contribute to a soothing atmosphere, promoting better sleep hygiene.

Drink Plenty of Water

Drinking enough water can help with weight loss by making you feel full. When dehydrated, your body frequently confuses thirst with hunger, resulting in excessive snacking and overeating. You can minimize your overall calorie intake and boost weight loss by drinking enough daily water.

In addition, studies have shown that drinking water can temporarily increase metabolism by up to 24-30%. This implies that after drinking water, the body burns more calories at rest, which might help with weight loss over time.

Final Thoughts

Science and medicine affirm that being overweight is bad for your health, factoring in health conditions such as diabetes, cardiovascular diseases, and cancer. Therefore, maintaining a healthy weight is essential for a quality life.

Women differ significantly from men in body composition and physiology, which impacts how they store and burn fats. Therefore, women require specialized plans to achieve their weight loss goals.

That said, women will benefit from more strength training while eating more protein, drinking more water, getting more sleep, and practicing calorie restriction, which includes intermittent fasting.

6 Effective Ways To Pay For CBD Gummies in 2023

CBD gummies have become increasingly popular in recent years as a way to experience the benefits of Cannabidiol in a delicious and convenient form. However, not all of these gummies are created equal, and some may not offer the quality and potency consumers seek. That's where the option to pay for premium Cannabidiol gummies comes in. By paying a little extra, you can rest assured that you are getting high-quality, potent gummies made with the finest ingredients and free from harmful additives. So if you're seeking a convenient and delicious way to incorporate CBD Edibles from CBD.co into your daily routine, it may be worth considering paying for premium CBD gummies.

6 Effective Ways To Pay For CBD Gummies in 2023

1. Cash

Cash is a reliable and traditional way of making payments. With the increase in digital payments, it is easy to overlook the simplicity and effectiveness of using cash for purchases. CBD gummies can easily be purchased with cash, making it a convenient choice for those who prefer to keep their transactions offline or cannot access online payment methods. In 2023, cash is expected to remain a vital form of payment, especially for those who value the security and traceability that comes with physical currency. So, if you're looking to grab some CBD gummies, consider using cash for a seamless and hassle-free transaction.

2. Online Shopping with Credit/Debit Card

Online shopping has become increasingly prevalent and convenient, especially with paying with credit or debit cards. This payment method is easy and secure, making it an effective way to purchase CBD gummies in 2023. With the click of a button, consumers can browse various products and deliver them straight to their doorstep. Additionally, paying with a card allows for easy tracking of expenses and budgeting. It's vital to ensure the website is reputable and secure before entering sensitive financial information. Whether you're a first-time buyer or a seasoned online shopper, using a card to complete your transaction provides a hassle-free experience

3. Upfront Payment on Subscription Services

Upfront payment may not be the most popular choice when paying for subscription services. However, in the case of CBD gummies, it may just be the most effective option in 2023. This payment method involves paying the full amount for the subscription upfront rather than making monthly payments. Not only does this ensure that you won't forget to make a payment and risk losing access to your favorite Cannabidiol gummies, but it can also save you money in the long run. With a one-time payment, you may be able to score a discount or special offer that wouldn't be available with monthly payments. So if you're a regular consumer of CBD gummies, consider opting for upfront payment to ensure you never go without your go-to treat.

4. Using a Payment App

If you plan on purchasing CBD gummies in 2023, consider using a payment app for a seamless transaction. Payment apps are becoming increasingly popular and offer a convenient alternative to traditional payment methods. With just a few taps on your phone, you can securely process your payment and receive Cannabidiol gummies. Payment apps make purchasing easier and safer as they provide an added layer of security during transactions. Using a payment app, you can ensure that your purchase is completed quickly and hassle-free.

5. Redeeming Store-Specific Rewards for Discounts

If you're looking to save money on CBD gummies this year, one way to do so is by redeeming store-specific rewards for discounts. Many stores offer rewards programs that allow you to earn points or discounts that can be applied to future purchases, including Cannabidiol products. By taking advantage of these programs, you can save money on the cost of your CBD gummies without sacrificing quality. Moreover, these rewards programs often have additional perks, such as exclusive offers or early access to new products. So, before making your next purchase, check if your favorite CBD store offers a rewards program and start racking up those discounts.

6. Gifting or Promo Codes-based Discounts

Looking for an effective way to pay for CBD gummies in 2023? Gifting or promo code-based discounts may be the answer you're looking for. Whether buying these gummies to help relieve stress, promote relaxation, or simply for enjoyment, every bit of savings can make a difference. Gifting or promo codes are a great way to score discounts on your favorite CBD gummies or try out new brands and flavors. By applying a code at checkout, you can enjoy significant savings on your purchases. With the increasing popularity of these products, it's wise to take advantage of every opportunity to save some cash. Start hunting for those promo codes now and shop smarter for your CBD gummies in 2023.

Things To Consider While Paying For CBD Gummies in 2023

As the new year kicks in, many people turn to CBD gummies to promote relaxation and enhance their overall wellness. However, with so many options available in the market, it can be daunting to choose the right product. When paying for these gummies, it's essential to consider several factors:

● First, ensure that the product is derived from high-quality ingredients and is third-party
lab tested for purity and potency.
● Additionally, consider the dosage and concentration of the gummies and opt for a
brand that offers a variety of flavors and strengths.
● Lastly, read customer reviews to learn about their experience with the product.

These considerations will help you choose a reliable and effective CBD gummy product
in 2023.

Final Thoughts

In conclusion, paying for CBD gummies can be done in various practical ways in 2023. One can use discount codes, subscribe to companies' newsletters and social media pages, and utilize cash back rewards programs. Additionally, it is vital to ensure that the purchased CBD products are of high quality and have been tested for purity and potency. It is also recommended to check the reputation of the Cannabidiol brand and read reviews from previous customers. With these tips, users can enjoy the benefits of CBD gummies while still being financially responsible.