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The Mylk Bar

The Mylk Bar is a vegan food truck which is based in Moonee Ponds. During recent times I have seen it at Aberfeldie dog park during the weekends and saw people lining up getting a coffee post walk. People were saying how good their coffees and food are from this truck. So one day I went there and wanted to check it out. For now during the Covid times they are taking card only. But after the restrictions were lifted they started taking cash

The people that served me are lovely and are knowledgeable about what the customer wants and needs. They know the customers by name.

All the food is freshly made on site with the exception of the sweets and biscuits. They do jaffles and they have all sorts of flavours. I had the pesto vegetarian jaffle and it was really nice, except they might have put a bit too much cheese in there. I think the cheese is vegan though so it is good for those that are lactose intolerant.

Then another day I tried their homemade Apricot and Macadamia ball. This was nice and it was not too sweet. It was very filling. That day it was very busy with lots of people lined up waiting for their coffees.

Do come by for your coffee and your treats!

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May is National Mental Health month

And we need it more than ever due to Coronavirus pandemic and people being stuck indoors.

Please note that the personal trainers are not mental health professionals. It is outside of our scope of practice but we can help you to stress less. But we will write up how we spent that month even though we are isolated.

So here’s how we spent our month. We spent most of the month at home but we’re able to go outside for some fresh air each day. On some of the days it was really sunny so I had a good run in the park and was happy. I did an awesome crosstitch for Mothers day. It took quite a while to do it but once I got there I did not stop.

May was also Mother’s day. We had to spend it in a very different way. Normally we would spend it with family. Instead we had to forget about it and spend it on our own. Which is what I did for the most part. Most people felt a bit stressed about not seeing their Mum’s for Mother’s day.

During that time I participated in the 3046 push up challenge which felt awesome. At times I felt sick of doing the same push ups but I knew it was for a good cause.

Like you I worried about my finances but that didn’t stop me from not having an awesome May. I was a bit anxious about waiting for the gyms to reopen and the announcement as to when. But no such thing came until late May where gyms can reopen on the 22nd of June.

But then a week after we were able to see family and we spent that time going up to the country to see family.

If you are having any mental health problems feel free to give Beyond Blue a call. They can help you 24/7 and its free.

Why carbs are not the enemy

I got the idea for this article from Snap Fitness Airport West’s Facebook page who says that not all carbs are bad for you.

People seem to think that carbs are the enemy and that to lose weight you must eliminate all carbs. We see it all the time at the gym where people talk about going on a diet. But I think not. Often I eat carbs at the gym to encourage everyone to do the same.

Carbs are a essential nutrient for your body. Carbs help you maintain your energy needs for your body. Without carbs you cannot function. Being a runner who is female I do need lots of carbs, especially when I’m doing 4 training sessions a week.

But there is a difference between bad and good carbs.

Not all carbs are created equal.

Good carbs are your vegetables, fruits, natural sugars, brown and white rice and pasta etc. These carbs usually have fiber which is another macronutrient that we need to function. Vegetables are carbs.

Bad carbs are the refined ones found in processed foods. These are your meat pies, alcohol, candies, chips, burgers, some cereals and other takeaway foods.

The message is this, it is okay to a few bad carbs here and there and carbs are not the enemy. It is how much of the bad carbs that you eat per week.

Liddells yoghurt

Liddells is a lactose free yoghurt. Here I got them at Coles and Woolworths as a snack and a delicious lactose free thing. There are some people that are lactose intolerant. Normally I buy them at Coles for about $2 and they are easy to eat.

They do have sugars in them though. So far I liked the strawberry ones but they have vanilla and other flavours.

And now they sell them at Cheaper Buy Miles for $1 for a pack of four tubs of yoghurt. I actually really enjoy the plain flavours and you can buy the tubs for the kids that are going back to school. In Victoria it is only Grade Prep, Year 1,2 and VCE students. The tubs would be good to keep in their lunchbox.

Body Combat at Home

Ever since the lockdown has started I have given Body Combat a go at home. It is fun and fast and don’t expect to get the steps and moves right away. It will take a few lessons to get it right and when you do it’s all touch and go.

Photo by Pixabay on Pexels.com

What is Body Combat?

Body Combat is a Muay Thai style of exercise. They do upper and lower body workouts. The workouts last anywhere between 20-55 mins. If you are new to the workouts you could start off by doing 20 mins and then build from there.

It burns calories.

The instructors are super friendly and helpful. They explain all the moves to you and there are always new moves to learn. At first I was a bit uncoordinated but after awhile you get the hang of it. The punches are always fun to do. The kicks took me a while to get but once I got them it was all fine.

It’s a pity that my gym doesn’t offer it in Melbourne but the class is offered in Brisbane and other places around Australia. If not you can try Body Combat on Les Mills on Demand!

Our 100 days of less sugar part 9

This time I bought my own snacks instead of relying on my flatmate to buy them.

Day 80

Today I was at home and I bought a protein bar and enjoyed no other sweet things except for the Oh Sparkling drink which had a lot of sugar in there

Day 81

Went to my sisters place and enjoyed her homemade cinnamon bun which has minimal sugar in there. Her husband is a diabetic so everything she makes has not a lot of sugar in there

Day 82

Today I finished the cake which my flatmate left in the container and didn’t want. I hate food waste

Day 83

Today I had no added sugar and it felt good. Next time I have to know not to trust my flatmates in buying snacks for me and instead just do it myself. He often buys the wrong thing and we are too polite to tell him that.

And I avoided the cake in the fridge and had a peanut butter sandwich instead for a snack.

I researched “elderly and nutrition” online and it is said that they should not consume too many foods with added sugars in them.

I also found out that the average American eats waaay too much added sugar.

Day 84

I still don’t trust him to make the right food choices for me and I do it myself. But still they brought home a cinnamon scroll and I only had a little bit and it was quite enough for me. Oh and I had two sickly sweet ginger snaps

Day 85

Today we had lamb for dinner yummy with all the vegetables. This time he gave me more. He normally doesn’t give much.

Day 86

Today I had a small mini sized chocolate and my Aussie Bodies protein bar

Day 87

Today we had Chicken Kiev which was homemade and very nice for dinner. It was filling.

Day 88

Today there were no sweets in the house which was awesome. Apart from the Ginger cookies and the homemade Apple Pie there really wasn’t much.

Day 89

Today I had no sweets except for the Chewy museli bar. I have been pretty good about swapping the sweet snacks for the more savoury ones. Instead of the ginger snap cookies I went for the sweet potato.

Top 10 emergency foods to have on hand

This article was written for the Coronavirus where many countries are struggling and their people might be in a lockdown. The lockdowns last about 6-8 weeks. In Australia we are really lucky that our lockdowns involve trips to the supermarket

But here is our list. You can mix and match the foods that you have to your liking. Our list is full of the foods that you’ll need to survive and stay nourished without putting on much weight.

  1. Frozen fruit and veg- it’s a good idea to stock up on the fruits and veg at the market or green grocer and then keep some of it in the freezer. They last up to a month or two. You can make smoothies and meals out of them. Even better if you have a veggie patch where you can pick your veg each day.
  2. Canned veg and tomatoes- this is good for soups and sauces such as bolognaise. You should have enough to get you through the lockdown
  3. Rice- you need some sort of carbs to get through the day. About 2 bags of 10kgs of rice will be enough for the lockdown
  4. Canned meat and tuna- we need to have our proteins each day. Get a variety of different meats and things.
  5. Soup stock- this will be good for making all sorts of soups when you need it
  6. Cooking oil- you should have about 5L which is enough to get you through the lockdown and safely on the other side of the pandemic
  7. Flour- you should have about 5-10kgs of flour for making bread and cakes and things like pasta
  8. Long life milk- this will come in handy if you want to make a whole range of things like pancakes and sauces for meals. Plus it is good for the bones. Get about 12 cartons of 1L milks to last you. These can keep for about 6 months.
  9. Frozen meat and fish- you should have enough to last you about 3-6 weeks. Frozen proteins can keep for a while in the freezer. You just have to defrost what you’ll need each day
  10. Herbs and spices- you should already have a whole thing of them and if you are lucky you might just grow them in your garden

Why processed foods are bad for you

We talk about why processed foods are bad for you

Photo by Sharon McCutcheon on Pexels.com

In the US and UK obesity is at all time high. Earlier this week I watched a new report about people in Melbourne’s low income suburbs buying all these junk food as the supermarkets price them pretty cheap. It is the same in 7/11. All the processed food are at the front of the store with all the fresh stuff at the back. The supermarkets want people to buy these foods now that we are in lockdown.

Processed foods are high in sugar, salt and fats. They are also high in calories and if you want to lose weight, you don’t need those empty calories. According to Mind Body Green they are bad for gut health. Every day we are bombarded at the supermarket with all these foods. The supermarkets place them at the front of the store so that people will buy them. These junk foods attract the people on low income because that’s all they can afford.

Yes we can’t change the environment. But we can change our attitude and buying habits. Like for example my flatmate buys all these crappy snacks but I just don’t eat them and instead buy my own. Avoid the junk food at the supermarket. Know what you want before you get there. Write a list if you have to.

We should try and eat more natural foods. We are deficient in fruits, vegetables and fish and seafood and whole grains. Its ok to have a little bit of processed food from time to time just as a treat but nothing more.

Three ways to spread kindness online

This is an ad supported by the Red Shield Appeal

I was inspired by Creative Impact Co to write about spreading kindness online. During the Covid season millions of people have lost their jobs and charities are stretched to the brink with needy people.

So here are three ways to spread kindness

  1. Compliment someone. A little bit of gratitude goes a long way. It could just make their day.
  2. Spread awareness about your favourite small business and show your support. I have been doing this on Instagram. There is a sticker called Support Small Small business and there you put the name of small business in your story.
  3. Support your favourite charity if you can whether that would be sharing their posts or supporting them financially. For me that would be the Red Shield Appeal and you can donate to the Salvos. Another favourite one is the Ascot Vale Little Pantry. They are doing it tough at the moment. Many charities also have some form of cooking competition where you can enter and people donate money to the charity.

Procrastination

This article is mainly for the people that work at home. Many office workers are working from home and have no idea how to manage their time and tasks wisely.

Photo by Ivan Samkov on Pexels.com

Everyone goes through that stage. And for me during the Covid phase it was easier for me to keep playing games rather than study. It’s because I’m in the comfort of my own home and there is no one to push me around.

Before the Covid hit hard I was doing too much and mentally it did exhaust me. I couldn’t sleep so well at night and went to the toilet too many times.

What is Procrastination?

Procrastination is defined as putting off tasks that you hate but have to do until you can no longer put them off.

There are four types

  1. The perfectionist one- these people want the best and they want to achieve the best
  2. The anxious type- this type of person is usually bad at managing their time and is just anxious about starting that task.
  3. The fun type- this person would do anything rather than the dreaded task
  4. The plenty of time type who thinks that they have plenty of time to do something when they don’t

How to overcome procrastination

Prioritize your work at the start of the day. Find out what needs to be done first and which things are important. Most work has a due date so make sure that when you work from home you schedule in that time and you stick to those time blocks. Make sure that there are no distractions during that time. Don’t forget to schedule in breaks in the day and time for exercise.

During those time blocks don’t go on Facebook or Instagram (or Youtube) unless the job requires it. Leave those fun activities for later. Do the work first and then put in fun activities at the end if you have time.

Break a big task into smaller ones and that way you won’t be so overwhelmed.

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