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A house decluttering checklist can reduce the stress of tidying. Whether you're just starting your decluttering journey or you're looking for effective decluttering tips to make your home more organized, this guide will help you take the first step. Let's use a decluttering checklist to clear out those unwanted items and make your space more enjoyable and functional. Decluttering Home Checklist: Start with a Declutter Plan Before diving into the decluttering process, it's important to have a plan. Begin by setting small, daily goals. This could be as simple as clearing out a single junk drawer or tackling the medicine cabinet. Breaking down tasks into manageable pieces makes the entire decluttering project less daunting. Free Printable Declutter Checklist  Ready to start your decluttering journey? Click the image to download your free decluttering checklist. This printable checklist will guide you through the decluttering process, making it easier to stay on track and achieve your goals. Use a Decluttering Box Declutter your home simply. One of the easiest ways to start is by using a decluttering box or basket. Here's how it works: Find a Box : Choose a large cardboard box or storage container and place it somewhere accessible but not in the way. Select Items : Begin by selecting five to ten items that you no longer need. These could be duplicate items, expired products, or things that don't hold much sentimental value. Reflect : As you put items in the box, think about why you're letting them go. This helps build your "letting go muscles" and prepares you for bigger tasks ahead. Room-by-Room Decluttering To keep your decluttering journey on track without feeling overwhelm. Focus on specific areas one at a time. Here's a decluttering checklist to help you get started: Kitchen Clutter : Sort through kitchen cabinets, drawers, and the pantry. Dispose of expired food and unused items. Organise plastic containers and get rid of those without matching lids. Bedroom : Tackle your dresser drawers and closet. Donate unloved clothes and sort out your entire jeans collection. Use drawer organisers to keep things tidy. Bathroom : Clear out bathroom clutter by sorting through your medicine cabinet, shower items, and bathroom towels. Check expiration dates on products and dispose of expired sunscreen and other expired items. Living Room : Declutter the coffee table, entertainment centre, and decorative items. Get rid of items that don't add value to your space. Home Office : Organise your desk drawers, filing cabinet, and any paper clutter. Shred old documents and recycle junk mail. Keep only what's necessary for your daily routine and future projects. List of Things to Declutter Getting Rid of Paper Clutter Paper clutter can take over your living space. To tackle this, start by sorting through old magazines, newspapers, and junk mail. Recycle what you no longer need and consider digitizing important documents. This will help reduce clutter and make it easier to find what you need. A printable list of things to throw away can help you stay organised and motivated. Organising the Hall Closet The hall closet is often a catch-all for shoes, accessories, and random items. Start by taking everything out and sorting through it. Donate items in good condition that you no longer use and discard any worn-out shoes. Use over-the-door organisers to keep shoes and accessories tidy. This is a great way to declutter your home room-by-room. Kitchen Counters and Appliances Kitchen counters can become cluttered with kitchen appliances and utensils. Check the kitchen appliances you use and store away any that you haven't used recently. Clearing your kitchen counters creates more space. Space makes your kitchen look cleaner and more organised. Include this task in your decluttering checklist to ensure nothing is missed. Managing Toiletries and Cleaning Supplies Bathrooms can become cluttered with expired toiletries and excess cleaning supplies. Check expiration dates and discard any expired items. Organise what’s left using clear containers or drawer organisers. Keep your bathroom tidy and ensure that you only keep what's necessary. This is a key part of any step-by-step guide to decluttering. Decluttering Digital Media Digital clutter is just as important to manage as physical clutter. Sort through your digital media, such as photos and files. Delete anything that's no longer needed. Consider using cloud storage to keep important files. It will be organised and accessible without taking up valuable space on your devices. Decluttering Tips Avoid overwhelm: Start small by setting a 10-minute timer and only spending that amount of time in one room at a time. Take a Break: It doesn't all need to be done in a day. Letting go of things that have taken a lifetime to collect should be done at an emotionally and physically sustainable pace. Be gentle with yourself. Categorize Items : Sort items into categories like keep, donate, recycle, or throw away. This helps streamline the organising process. Involve the Family : Encourage family members to join in the decluttering process. It can be a fun and productive activity for everyone. Embrace Minimalism : Ask yourself if each item adds value to your life. If it doesn't, consider letting it go. Use Storage Solutions : Invest in storage containers, drawer organisers, and clear-front shoe boxes to keep your home tidy and organised. Benefits of Decluttering and a Clutter-Free Home Decluttering isn't just about getting rid of things; it's about creating a more functional space and reducing stress. A clean, organised home can improve your physical space and mental well-being. Plus, it makes cleaning tasks easier and faster. A decluttered house will feel like a weight lifted.  Final Thoughts on Things to Declutter I hope you have found this decluttering home checklist useful. Decluttering can be done any time of year, not just during National Cleaning Week. Start small, use a decluttering box, and follow a plan to make your home more organised and enjoyable. Remember, the decluttering journey is ongoing, so take it one step at a time. Happy decluttering!

The most common FODMAP found in mushrooms is mannitol. Mannitol can trigger gastrointestinal symptoms in some people, especially those with irritable bowel syndrome (IBS) or other digestive sensitivities. What Are FODMAPs? FODMAPs are types of carbohydrates that can lead to digestive problems. They stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. Not all FODMAPs will irritate everyone. Before abandoning foods altogether, figure out which FODMAPs are your trigger. Mushrooms FODMAP Mushrooms contain carbohydrates called FODMAPs that can cause stomach trouble for some people. The specific FODMAPs found in mushrooms include polyols, particularly mannitol . Many types of mushrooms, such as button mushrooms, shiitake, and enoki, are high in FODMAPs due to their high levels of mannitol and sorbitol. However, certain mushrooms like oyster mushrooms and canned champignons (white button mushrooms) can be tolerated in smaller servings by most people with FODMAP sensitivities. Table of Mushrooms and FODMAP Content Some mushrooms may trigger people with IBS or other digestive issues, but which ones? Even low FODMAP mushrooms need to be eaten in moderation, pay attention to serving size.  Mushroom FODMAP Content Black Chanterelle Dried Sorbitol (high) 7 grams 1/4 cup Button Mannitol (high), Fructan (moderate) 75 gram Champignons /white button, canned in brine Green Light: A 75 gram serving should be tolerated by most Enoki Mannitol (high) 75 gram Lion's Mane Mannitol (moderate), Fructan (moderate) 115 gram serving Oyster / hiratake A 75 gram serving should be tolerated by most Porcini / porchino / penny bun dried Mannitol (high) 30 gram Portabello / portabella / cremini Mannitol (high) 75 gram Red Pine / saffron milk cap Mannitol (high) 75 gram Shiitake Mannitol (high) 75 gram Slippery Jack / sticky bun Mannitol (high) 75 gram High FODMAP Mushrooms (Shitake Mushrooms) Not all mushrooms are created equal when it comes to FODMAPs. Button mushrooms, cremini mushrooms, and dried shiitake mushrooms are high in FODMAPs. They can trigger symptoms in sensitive individuals. It's best to avoid or limit these varieties if you have a sensitive stomach or are following a low FODMAP diet. Cremini and Button Mushrooms  Certain mushrooms, like button and cremini mushrooms, contain a FODMAP called mannitol. After eating mushrooms, mannitol can make some people feel bloated, gassy, or uncomfortable. Mannitol is known to be in higher amounts in certain types of mushrooms, such as button and cremini. This is a general statement, as many factors can affect FODMAP concentration. Not all mushrooms have the same FODMAPs. For more specific information on the type of FODMAPs found in mushrooms, see the table below. Low FODMAP Mushrooms Oyster Mushrooms Some mushrooms are better for people following a low-FODMAP diet, and oyster mushrooms are low FODMAP. This makes them a good choice if you have a sensitive stomach or irritable bowel syndrome (IBS). Oyster mushrooms can make many dishes tastier with a mild flavour and soft texture. They’re also a great source of protein, fibre, and B vitamins, all without causing digestive issues. Canned Champignon Mushrooms  and canned champignon mushrooms are considered low-FODMAP mushrooms. This is when they're eaten in small servings. These mushrooms can be a great addition to a low FODMAP diet. They offer a delicious option without causing digestive discomfort. Monash University's Recommendations Monash University, a leader in FODMAP research, has tested many varieties of mushrooms. They found mushrooms like shiitake mushrooms and enoki mushrooms are high in FODMAPs. Limit them. But, they recommend oyster mushrooms as a fodmap-friendly option. Just be sure to consume them in appropriate servings. Low FODMAP Diet If you love mushrooms but are following a low FODMAP diet, try incorporating low FODMAP mushrooms like oyster mushrooms into your meals. You can enjoy their unique flavour without worrying about digestive issues. Always start with small servings to see how your body reacts, and enjoy experimenting with FODMAP-friendly recipes. Cooking to Reduce FODMAPs Did you know that cooking mushrooms can help reduce their FODMAP content? When you cook mushrooms, some of the mannitol, a common FODMAP in mushrooms, can leach into the cooking liquid. By discarding this liquid, you can lower the FODMAP levels and make them easier on your stomach. What Else Can You Do? Try a low FODMAP diet and see if it reduces your symptoms. Slowly reintroduce mushrooms into your diet and see if your symptoms return. Or you might want to limit or avoid mushrooms if you have a sensitive stomach or IBS.  Cooking mushrooms can help reduce the FODMAP content of mannitol. Mannitol is one of the polyols (sugar alcohol). Some mannitol content may leach into the cooking liquid when mushrooms are cooked. By discarding this cooking liquid, you can reduce the mannitol content. If you're unsure, it's a good idea to talk to a healthcare pro or a dietitian who knows about stomach issues. They can give you personalized advice on what foods to eat or avoid. Everyone's stomach is different, so what works for one person might not work for another. If mushrooms don't agree with your tummy, plenty of other delicious foods can be enjoyed. Are the FODMAPs in Mushrooms Triggering? If you have a sensitivity to mannitol, then most mushrooms will be triggering for you. Not all mushrooms have the same FODMAPs, and you may be able to tolerate different varieties. Cooking mushrooms and rinsing or draining their liquid can also help to reduce FODMAP content. If oxalates are of interest to you, read oxalate content in mushrooms .

Is mental health solely the responsibility of policy makers or can we take simple steps to help ourselves? Many of us are 'busy'. When we are time-poor or energy-poor, physical activity can be one of the things we schedule out of our daily routine. Buying time by not exercising could be losing time when it comes to longevity and decreasing our overall well-being. It can be hard to juggle modern life, but we must make time for physical activity. One of the simplest forms of activity is walking because we need very little to engage in the activity, and we can find ways to slot it into our days. Calculate How Many Calories You Burn Walking is more than fun and relaxing. It also helps you improve your fitness and burn calories. Use this free calculator to estimate how many calories you burn on your walking adventures. Mental Health in Our Society: Stress, Depression and Anxiety For some, it feels like we live in a fast-paced pressure cooker. We are a digitally over-connected world, with negative messaging all around us. Mental health issues have reached an alarming level. Stress, anxiety, and depression are no longer isolated concerns; they have become widespread. They affect individuals from all walks of life. The scientific article Facilitators and barriers in the development and implementation of depression prevention and treatment policies in China: a qualitative study , by Zhang, Y., Wang, Y., Shen, Y., & Zhang, R. (2023). States that " According to the World Health Organization (WHO) 2020, more than 264 million people worldwide suffer from depression." Many cases of depression are undiagnosed and untreated. Anxiety disorders are among the most prevalent mental health conditions globally. Anxiety disorders affect an estimated 284 million individuals. According to the World Health Organization (WHO) 2020, more than 264 million people worldwide suffer from depression. Improve Mental Health  Some suggestions made by the article to improve the impact of mental health conditions globally are: Integrate mental health in primary care  to improve access and reduce stigma. Government support is essential  for effective mental health policies. Educate the public  to enhance awareness and reduce mental health stigma. Standardize training for healthcare providers  to improve care quality. Adopt culturally sensitive approaches  in mental health interventions to increase effectiveness across diverse populations. Walking and Its Impact on Mental Health Walking is a simple and accessible form of physical activity. Getting out of the house offers significant mental health benefits. Regular walks can lead to improvements in mood. It can also help manage symptoms of depression. Whether it's a brisk 30-minute morning walk or a gentle 5-minute walk, adding walking into your daily routine is powerful. Walking can enhance mental well-being. The positive effects of outdoor walking include reduced stress response, better sleep patterns, and a boost in mood. Does Walking Help Your Physical and Mental Health? Physical health and mental health are not synonymous. To say that would be downplaying the complexity of mental health. But for some, there is a connection between physical health and mental health. So for some does walking help? Yes, the article Association Between Physical Activity and Risk of Depression found that " Adults meeting physical activity recommendations (equivalent to 2.5 h/wk of brisk walking) had a lower risk of depression, compared with adults reporting no physical activity." The article suggests that even moderate levels of physical activity, like regular walking, can significantly decrease the likelihood of developing depression. Walking can include a wide range of intensity, from high-intensity hikes to gentle-paced strolling. Walking isn't just about building physical strength or improving cardiovascular health; it is a tool to nurture a healthy mind. Physical activity triggers neurochemical processes in our bodies. This can positively impact our mental state. Walking can release endorphins. Endorphins are often called "feel-good" hormones, which can elevate mood and reduce stress. Regular physical activity, such as walking, has been associated with enhanced cognitive function. Walking helps give us better sleep patterns and increased self-esteem. All of this plays a vital role in maintaining good mental health. My Experience Walking While walking will not be a solution or an aid to all, it can ease symptoms for some. Walking is a way to lift the day's weight off my shoulders and clear my head. It is a way to separate my work life from my home life. Walking in the morning is a caffeine-free kick-start that puts me in a more positive frame of mind to take on the rest of the day. It also gives me a sense of achievement. Knowing that I have done something positive for my mind and body is a small win if I know my day is likely to be difficult. It is something I can control in a world of things I will never be able to control. Physical Benefits of Walking Walking is not only good for your mind but also supports physical health. It helps in blood circulation, blood pressure and blood sugar levels. All this while improving cardiovascular fitness. Regular walking, especially at a brisk pace, can reduce the risk of heart disease and diabetes. Moderate-intensity exercise like walking can help manage body fat and increase body confidence. For those with busy schedules, walking is a convenient and affordable exercise option that can fit easily into a daily schedule. Create a Walking Routine Walking is an activity that requires little to no specialised equipment. There are no expensive treatments and no elaborate training. It's a simple exercise that can empower individuals to take control of their mental well-being. It can help you to work towards a healthier, happier life. Begin by setting attainable goals to ensure consistency. Consider enlisting a walking buddy or joining a support group for motivation and companionship. I have a dog, and she tells me when it is time to move! It is ok to go for a 5-minute walk! Sometimes, the hardest part is starting. It is about getting outside and moving your body. Sitting too long makes me feel like my blood stagnates and my brain cannot function. By getting up and moving, I get oxygen and my blood pumping. Walking gives me an energy boost. Modern technology can aid your journey; walking apps and fitness trackers can help track progress. Overcoming obstacles with creative solutions makes walking a rewarding part of your self-care. How Does Walking Improve Your Health? It helps both your physical and mental health. Here are a list of some of the benefits: Improved Cardiovascular Health Weight Management Muscle Strength and Endurance Enhanced Joint Health Bone Health Improved Mood Stress Reduction Better Sleep Enhanced Digestion Increased Longevity Improved Cognitive Function Reduced Risk of Type 2 Diabetes Boosted Immune System Increased Energy Levels Social Engagement Does Walking Help Your Mental Health? Walking can be enjoyed at various levels of intensity. It can be relaxing, provide a challenge, and provide social connectedness when you walk with a friend or see regulars on your route. Walking improves your physical health. It builds your muscles and improves your cardiovascular fitness. Time to lace up those sneakers, grab the dog, a friend, or a podcast and get moving!

Ever get teary-eyed after a lack of sleep or cranky around bedtime? You're not the only one who becomes emotional when tired. It's not just for kids; there's no shame in it. There is science behind why we get emotional when we're tired. The research paper The effects of sleep deprivation on emotional empathy examines how sleep deprivation affects emotional empathy. Researchers found that lack of sleep leads to a decrease in the ability to recognise and respond to emotional cues in others, which can contribute to emotional dysregulation. As someone working in a high-pressure job, I often have to juggle multiple tasks while handling unpredictable situations and conflicts. The constant need to stay organised while managing these challenges can be mentally draining. Over time, it feels like I’m carrying a heavy load that leaves me emotionally exhausted, even when I’m off work. I’ve realised how important it is to recognise these signs before burnout occurs. What does Emotional Exhaustion Look Like? Always feeling tired Getting easily annoyed or upset It is hard to focus or think clearly Everyday tasks feel overwhelming Pulling away from friends or family Not interested in things you used to enjoy Having headaches or body aches Getting less done at work or school Feeling more emotional than usual Feeling hopeless or mentally worn out Causes Emotional Exhaustion What does emotional exhaustion look like? It comes in many forms. It is sometimes difficult to know which is a cause or a symptom. Emotional changes when we're tired can be attributed to several factors: Stress Hormones Decreased Cognitive Function Reduced Resilience Sleep Deprivation Brain Activity Physical Discomfort Vulnerability Emotional Processing Emotional Exhaustion and Its Impact Emotional exhaustion is a state where you feel mentally exhausted. This is due to prolonged stress or emotionally demanding situations. Emotional exhaustion may lead to feelings of hopelessness. It can decrease your ability to perform daily tasks effectively. It's essential to recognise the signs of this kind of exhaustion so you can seek appropriate mental health services. Physically and Emotionally Demanding Situations It is not good for you to be in physically and emotionally demanding situations. If you are for prolonged periods, it can lead to emotional exhaustion. High-stress environments, at work or home, can make you feel mentally exhausted. It's important to take breaks and find ways to relax to prevent emotional or physical burnout. Everyday Causes of Emotional Exhaustion Emotional exhaustion can manifest in many ways. Another cause is insomnia or poor sleep habits. Physical symptoms from a lack of sleep can impact your life on many levels. If you’re not getting enough rest, your body and mind don't have the chance to recover. This makes you more prone to emotional fatigue and mental exhaustion. Additionally, high demands at work, family or school can contribute to a state of emotional and physical exhaustion. Interpersonal relationships can leave us emotionally drained. When we feel emotionally vulnerable it can have a domino effect in other areas of our lives.  Overcome emotional stress by choosing to spend your energy on areas of joy. Fuel positive relationships and avoid people who make it difficult for you to maintain your physical and emotional well-being. Recovery from emotional exhaustion is slow by there are strategies that you can implement.  Likely to Experience Emotional Exhaustion You are more likely to experience emotional exhaustion if you are often exposed to high-stress situations. Especially if this happens without adequate rest. This exhaustion isn’t only about feeling tired; it affects your well-being. Take steps to manage stress. Seeking support from a mental health professional to reduce the effects of emotional exhaustion. Recognising the Signs of Emotional Exhaustion It's crucial to recognise the signs of emotional exhaustion to address it early. You might start to feel overwhelmed by daily tasks, experience mood swings, or have trouble focusing. If you often feel like you're struggling to keep up, it may be time to check your stress levels. If you do you may be able to prevent further mental and physical health issues. Some signs you’re mentally and emotionally exhausted include; chronic fatigue, irritability, and difficulty concentrating. Symptoms may also involve emotional or physical manifestations like headaches and muscle pain. People with emotional exhaustion often feel detached and unmotivated. Emotional Exhaustion Occurs Gradually Emotional exhaustion occurs gradually. It often creeps up on you as you deal with continuous stress. It's important to watch your performance symptoms, such as reduced productivity. Increased irritability is another thing to look out for. It may help you to catch emotional exhaustion early. Proactively address these issues to prevent them from escalating. This way you may avoid more severe mental and emotional exhaustion. Signs and Symptoms of Emotional Exhaustion  Stress Hormones When you're tired, your body can produce more stress hormones like cortisol. Heightened cortisol levels can contribute to irritability, anxiety, and emotional reactivity. When stressed, you are not yourself. To help reduce tiredness, you can evaluate your self-care strategies, including prioritising sleep. Fatigue and Decreased Cognitive Function Fatigue can impair cognitive functions. It can reduce decision-making and emotional regulation. Decreased cognitive function can make managing and controlling your emotions more challenging. When you're tired, it is best to put off any decisions until you have rested. Reduced Resilience Tiredness can decrease your emotional resilience. Low resilience makes you more susceptible to negative emotions. Negative emotions can lead to adverse reactions in response to stressors or triggers. Low resilience makes you more likely to take things personally or ruminate on negative thoughts. Sleep Deprivation Chronic sleep deprivation can significantly impact mood and emotional well-being. Lack of sleep can lead to irritability, mood swings, and heightened emotional sensitivity. If not getting enough quality sleep has become a regular occurrence, it is time to evaluate your lifestyle habits. Start to question your sleep hygiene. Are you going to bed at a reasonable time and winding down properly without screens? Have you limited your caffeine intake to the morning or stopped it altogether? If there is no issue with sleep hygiene. Try to practice mindfulness strategies and investigate other potential issues. See your doctor if you think a medical condition causes your sleep deprivation. Brain Activity Fatigue can alter the function of the prefrontal cortex. The cortex is the brain region responsible for executive functions like emotional regulation. Fatigue can result in reduced impulse control and emotional outbursts. When you feel fatigued, the tears come flooding, or you pick a fight for minor reasons. Physical Discomfort Being tired often comes with physical discomfort. Discomfort could be muscle tension, headaches, and a general feeling of unease. Waking up with any of these symptoms can start your day off on the wrong foot, as these physical sensations can contribute to emotional distress. Vulnerability When you're tired, you may be less resilient to external stressors. It is easier for everyday challenges to provoke emotional reactions. Avoid putting yourself in stressful situations when possible. Self-awareness can help you acknowledge how you are feeling and allow you to moderate your emotions. Emotional Processing Fatigue can affect your ability to process emotions effectively. You may find it harder to express and understand your own emotions and the emotions of others. Avoid emotional exhaustion and give yourself time to recharge. Experiencing Emotional Exhaustion Experiencing emotional exhaustion can make everyday tasks feel overwhelming. You might start to feel disconnected from your surroundings. You may be less interested in activities you once enjoyed. This state can also lead to emotional burnout, impacting your relationships and productivity. It's essential to acknowledge these feelings and seek help when needed. Warning Signs of Emotional Exhaustion Recognising the warning signs of emotional exhaustion early. Early intervention can help prevent a mental breakdown. If you find yourself frequently feeling tired, easily agitated, or detached from loved ones, these might be signs you’re mentally and emotionally exhausted. Addressing these signs early can prevent further deterioration of your mental health. Warning Signs of Burnout Burnout is a severe form of emotional exhaustion. It occurs after prolonged stress and overwork. Warning signs include chronic fatigue, cynicism, and a sense of ineffectiveness. If you often feel like you're unable to cope, it might be a sign that you're nearing burnout. Addressing these signs of mental and emotional exhaustion early can help. It allows you to take steps to recover and prevent further decline in your mental health. Coping with Emotional Exhaustion Finding ways to cope with emotional exhaustion is vital. There are ways to maintain your well-being. Engaging in activities that help you relax and unwind can help you feel better. Seeking support from a care provider or a mental health professional can provide strategies. Emotional exhaustion may be managed to prevent burnout. Remember, taking time for self-care is not selfish; it's necessary. Treat Emotional Exhaustion To effectively treat emotional exhaustion, consider making some lifestyle changes. Incorporating regular physical activity and practising mindfulness can help manage stress levels. Engaging in activities that bring you joy and relaxation can also improve your well-being. Consulting a provider or a mental health professional. They can provide additional support and strategies to cope with stress. Recover From Emotional Exhaustion Emotional exhaustion can become a downward spiral. If it is not caught, it may lead to burnout. Before this happens, try: Self-care Establish routines to reduce chaos Introduce sleep hygiene  Exercise Eat Healthy  Practise mindfulness and meditation  Speak to a friend or family member Speak to a medical professional Preventing Emotional Exhaustion To prevent emotional exhaustion, it's important to manage stress. Set boundaries, take regular breaks, and engage in activities that bring you joy. These strategies can help maintain your physical and mental health. Practising mindfulness and relaxation techniques can also reduce stress levels. By addressing the signs of emotional exhaustion, you can take proactive steps to protect your well-being. Emotional Exhaustion and Mental Health Emotional exhaustion can impact your mental health. It can lead to emotional instability and decreased motivation. Emotional exhaustion tends to make you more vulnerable to anxiety and depression. Addressing these issues early by seeking help from a mental health provider. It may prevent more severe health problems. Summary It's essential to prioritise sleep and practice self-care to manage stress to lessen the impact of emotional tiredness. Adequate sleep, mindfulness techniques, and stress-reduction strategies can help improve emotional well-being. Self-care can enhance emotional regulation and reduce emotional disturbances when tired. Remember to be kind to yourself. For more on this topic, read Emotional Exhaustion: Causes and Coping .

Jump to Recipe This marmalade combines the tangy sweetness of ruby red grapefruit and the tartness of raspberries. It makes a unique spread for breakfast or afternoon tea. It's for those who like homemade preserves. The marmalade improves your cooking and makes a nice gift. Pink Grapefruit Marmalade (Jam) I love this marmalade! Marmalade does not have to be all sugar and sweetness. This one has the tangy bite of ruby red grapefruit with the sharp sweetness of raspberries. You should make this if you like marmalades. I have tested it on others, and it's been a hit. Marmalade does not have to be all sugar and sweetness. It balances the rich, citrus flavour of grapefruit with the lush taste of raspberries. It's a great way to elevate your favourite pastries, toast, or even savoury dishes. It adds a hint of natural sweetness and a touch of zest. Adding ruby red grapefruit and raspberries to a marmalade is a refreshing twist on traditional recipes. This mix looks great in a jar. It also has vitamins and antioxidants, making it a healthier choice for your homemade spreads. Creating this marmalade is a fantastic way to use up seasonal fruits. It can be a fun and rewarding kitchen project, allowing you to enjoy the fruits of your labour for weeks to come. Each spoonful offers a taste of homemade goodness. Trying different fruit combinations can lead to surprises. This ruby red grapefruit and raspberry marmalade is a great example. Its bright, jewel-like colour stands out, and its robust flavour makes it a great addition to any pantry. Low Sugar Option If you prefer a less sweet marmalade, you can use less sugar in your recipe. This adjustment won’t affect the setting if you use fruit pectin. A low sugar version of grapefruit marmalade allows the natural tartness of the grapefruit to shine through, giving you a more tangy and robust flavour. It's a healthier option and still delicious on your morning toast. Low Sugar Option If you prefer a less sweet marmalade, you can use less sugar in your recipe. This adjustment won’t affect the setting if you use fruit pectin. A low sugar version of grapefruit marmalade allows the natural tartness of the grapefruit to shine through, giving you a more tangy and robust flavour. It's a healthier option and still delicious on your morning toast. Grapefruit Marmalade Grapefruit marmalade is a tasty way to enjoy the tangy flavour of grapefruit all year round. This recipe uses pink grapefruit. The grapefruit and the raspberries add a beautiful colour. To make the marmalade, wash the grapefruit and lemon. Then cut the grapefruit into slices and remove any seeds. The rind of the grapefruit is high in pectin, which helps the marmalade set . Bring the fruit and water to the boil in a large pot, then reduce the heat and allow the mixture to simmer. Once the grapefruit is tender, add the sugar and stir until dissolved. After the mixture comes to a boil, maintain a full rolling boil for about 10 minutes. This grapefruit marmalade recipe is easy to follow. It results in a delicious, tangy marmalade that will keep well when stored properly. Canning Method for Marmalade Using a hot water bath canning method is a great way for preserving your grapefruit marmalade. After making the marmalade, sterilise your jars and lids to prevent any bacteria growth. Fill the jars, leaving a bit of headspace at the top, and seal them. Process the jars in a water bath for about 10 minutes. This step ensures your marmalade stays fresh and safe to eat for a longer period. There is an instructional video below on this method. Benefits of Grapefruit Marmalade Grapefruit marmalade has some health benefits. The grapefruit in the marmalade is high in vitamins and antioxidants. Antioxidants can can boost your immune system and improve your skin. The flavour of pink grapefruit adds a refreshing twist, making it an enjoyable way to add more citrus into your diet. This tangy marmalade is perfect for those who love a zesty start to their day. You can experiment with different fruit combinations, like adding a hint of raspberry or lime for a unique twist. This way, your marmalade recipe stays exciting and new. Raspberry and Grapefruit Marmalade Recipe  Ingredients 1 ruby red grapefruit (you can try other varieties) 1 cup raspberries (frozen or fresh) 2 cups sugar (jam or granulated sugar) 1 tablespoon lemon juice Directions Wash the ruby red grapefruit and raspberries thoroughly under cool running water. Cut the ruby red grapefruit in half and then cubes. Remove any piths and seeds. Add ruby red grapefruit, raspberries, and lemon juice to a blender. Pulse several times to break down the ruby red grapefruit into smaller pieces. This will make your marmalade smoother. In a large saucepan, combine the blended mix. Set the pan over medium heat and bring the mixture to a gentle boil, stirring occasionally to prevent sticking. Add the granulated sugar to the pan and stir well to combine. Keep the heat on low and continue simmering, stirring frequently, until the sugar is completely dissolved. Increase the heat to medium and let the marmalade mixture come to a rolling boil. Allow it to boil for about 15-20 minutes or until the marmalade reaches the desired consistency. Stir occasionally to prevent burning. To check if the marmalade is ready, you can perform a "wrinkle test." Place a small amount of the marmalade on a chilled plate and let it cool for a moment. Push the marmalade gently with your finger; if it wrinkles and sets, it's ready. If not, continue cooking for a few more minutes and test again. Once the marmalade reaches the desired consistency, remove the saucepan from the heat. Carefully transfer the hot marmalade into clean, sterilized jars. Seal the jars tightly with lids and let them cool to room temperature. Store the ruby red grapefruit and raspberry marmalade in the refrigerator. It will keep for several weeks, and you can enjoy it on toast, scones, and pancakes, or use it as a filling for cakes and pastries. There is more than one way to make a marmalade. Here America's Test Kitchen offers a fantastic method that I have now started to use. Ruby red grapefruit and raspberry marmalade is something different and refreshing. If you are interested in knowing more about the pros and cons of eating grapefruit or berries, read my other articles: Why You Shouldn't and Should Eat Grapefruit or 14 Brilliant Benefits of Berries .

Jump to Recipe If you’re wanting something sweet and simple, this one bowl vegan vanilla cake recipe is just the thing! It’s a fuss-free dessert that requires minimal effort, making it perfect for a quick treat or a special occasion. Homemade Vanilla Cake For Any Occasion The examples I have in the post today are for Halloween, but it can be used for any occasion. To show you just how versatile this recipe is I have photos of it as cupcakes and a round pan layer cake. The recipe suits any cake pan you can throw at it. Moist Vanilla Cake I first made this recipe after making a batch of small cupcakes that dried out too much before I had the chance to ice and deliver them. This mix is extra moist and I have thoroughly tested it. Whether you’re a seasoned vegan baker or just starting out, this cake is sure to please with its soft, fluffy texture and classic vanilla flavour. Best Vanilla Cake What makes this recipe even better? It’s all mixed up in just one bowl, so there’s hardly any mess to clean up afterwards! Plus, the ingredients are basic – plant-based milk, a bit of oil, and a splash of vanilla – items you likely already have in your pantry. This versatile recipe works as a whole cake or as cupcakes, offering flexibility depending on what you’re in the mood for. So, grab your mixing bowl, and let’s get started on this easy, plant-based vanilla cake that’s sure to satisfy your sweet tooth! One Bowl Vegan Vanilla Cake Recipe Ingredients Dry 1 ½ cups all-purpose flour ¾ cup raw sugar (reduced) 1 teaspoon baking powder ½ teaspoon baking soda ¼ teaspoon salt Wet 1 ¼ cups plant-based milk (I use barista oat) ⅓ cup vegetable oil 1 tablespoon apple cider vinegar 2 teaspoons vanilla extract Method Preheat the oven to 170°C (340°F). Grease your cake tray or line your cupcake tray. Mix the dry ingredients (flour, sugar, baking powder, baking soda, and salt) in a large bowl. Add the wet ingredients (coconut milk, oil, vinegar, vanilla) and stir until smooth. Distribute the batter into the cupcake liners and bake for 18-22 minutes. Test that the batter is cooked with a skewer or toothpick inserted. If it comes out clean it is ready. Vanilla Buttercream Frosting You can make vanilla frosting using the recipe below. This is ideal for adding food colouring. Ingredients 1/2 cup vegan butter (softened) 3 cups powdered sugar 2-3 tbsp plant-based milk (such as almond, soy, or oat) 1 1/2 tsp vanilla extract Instructions In a large mixing bowl, beat the softened vegan butter until creamy and smooth. Sift in the powdered sugar and mix on low speed until combined. Add the vanilla extract and 2 tablespoons of plant-based milk. Mix on medium speed until the frosting is smooth and fluffy. If the frosting is too thick, add an additional tablespoon of plant-based milk, a little at a time, until you reach the desired consistency. Once the frosting is smooth and spreadable, it’s ready to use. Spread it onto your cooled cupcakes using a knife or piping bag. Thank you for reading. If you have enjoyed this recipe please consider subscribing to our community.

Jump to Recipe If you’re searching for an easy one-bowl cupcake recipe, these moist chocolate cupcakes are a must-try. This cupcake recipe uses simple ingredients you likely have in your pantry. It's perfect for any occasion. While this has mostly been made as a cupcake recipe, I have used it in many shapes and sized baking tins and it works just as well. In these pictures you can see I have used it for small cupcakes, mini-log tins and min-round tins. If you’re in the mood for chocolate cupcakes, these are a treat. Topped with chocolate or vanilla buttercream frosting, they will satisfy your sweet tooth. You can whip them up quickly without the need for an electric mixer. This makes them an ideal choice for a fuss-free baking session. To start this one-bowl cupcake recipe, preheat your oven to 180°C (350°F) and line a cupcake pan with cupcake liners. Whisk together the dry ingredients in a large mixing bowl: plain flour, sugar, cocoa powder, baking soda, and salt. This step ensures everything is well combined before you move on to the wet ingredients. Next, make a well in the centre of the dry mixture. Pour in the water, vegetable oil, apple cider vinegar, and vanilla extract. Stir gently until the batter comes together and is smooth, but be careful not to overmix. Overmixing can cause the cupcakes to lose their light and fluffy texture. Moist Chocolate Cupcakes Once your smooth chocolate cake batter is ready, spoon it into the cupcake liners. Fill each one about two-thirds full. This allows the cupcakes to rise without overflowing in the oven. Bake the cupcakes for 15-20 minutes, or until a toothpick inserted into the centre comes out clean. Once baked, let the cupcakes cool in the tin for a few minutes before transferring them to a wire rack. Make sure they are at room temperature, and allow them to cool completely before frosting. Cooling completely before frosting is crucial to avoid melting the buttercream frosting.  Adding the Buttercream Frosting Now that your cupcakes have cooled completely, it’s time to make the frosting. Both chocolate and vanilla buttercream frostings are easy to make in one bowl. Choose your favourite. For the chocolate buttercream frosting, start by beating softened vegan butter until it’s creamy. Sift in the powdered sugar and cocoa powder, then add the vanilla extract and a little plant-based milk to achieve a smooth consistency. If vanilla is more your style, simply skip the cocoa powder for a pure vanilla flavour. Use a piping bag or knife to spread the frosting onto your cooled cupcakes. These moist vanilla or chocolate cupcakes, made in one bowl, are the perfect treat for any celebration. One Bowl Cupcake Recipe I have made the cake chocolate. This is to symbolise the earth/dirt. I then used the vanilla frosting recipe with some green food colouring. Ingredients 1 1/2 cups plain flour 1 cup sugar 1/4 cup cocoa powder 1 tsp baking soda 1/2 tsp salt 1 cup water 1/3 cup vegetable oil 1 tbsp apple cider vinegar 1 tsp vanilla extract Instructions Preheat your oven to 180°C (350°F) and line a muffin tin with cupcake liners. In a large mixing bowl, whisk together the flour, sugar, cocoa powder, baking soda, and salt until well combined. Make a well in the centre of the dry ingredients and add the water, vegetable oil, apple cider vinegar, and vanilla extract. Stir everything together until the batter is smooth and just combined, being careful not to overmix. Spoon the batter into the cupcake liners, filling each about two-thirds full. Bake for 18-20 minutes or until a toothpick inserted into the centre comes out clean. Let the cupcakes cool in the tin for a few minutes before transferring them to a wire rack to cool completely. Buttercream Frosting Chocolate Buttercream Frosting You can make chocolate frosting using the recipe below. Ingredients 1/2 cup vegan butter (softened) 2 1/2 cups powdered sugar 1/4 cup cocoa powder 2-3 tbsp plant-based milk (such as almond, soy, or oat) 1 tsp vanilla extract Instructions In a large mixing bowl, beat the softened vegan butter until creamy and smooth. Sift in the powdered sugar and cocoa powder and mix on low speed until combined. Add the vanilla extract and 2 tablespoons of plant-based milk. Mix on medium speed until the frosting is smooth and fluffy. If the frosting is too thick, add an additional tablespoon of plant-based milk, a little at a time, until you reach the desired consistency. Once the frosting is smooth and spreadable, it’s ready to use. Spread it onto your cooled cupcakes using a knife or piping bag. To see what chocolate I use for my skull moulds read Sweet William baking . Vanilla Buttercream Frosting You can make vanilla frosting using the recipe below. This is ideal for adding food colouring. Ingredients 1/2 cup vegan butter (softened) 3 cups powdered sugar 2-3 tbsp plant-based milk (such as almond, soy, or oat) 1 1/2 tsp vanilla extract Instructions In a large mixing bowl, beat the softened vegan butter until creamy and smooth. Sift in the powdered sugar and mix on low speed until combined. Add the vanilla extract and 2 tablespoons of plant-based milk. Mix on medium speed until the frosting is smooth and fluffy. If the frosting is too thick, add an additional tablespoon of plant-based milk, a little at a time, until you reach the desired consistency. Once the frosting is smooth and spreadable, it’s ready to use. Spread it onto your cooled cupcakes using a knife or piping bag. If you enjoyed this Halloween post, please let me know by pinning it on Pinterest or sharing it. Thank you for reading.

We can often feel too busy to take time out for ourselves, but what are we 'busy' doing? Is it more important than your mental health? Make Mindfulness a Priority in Your Daily Routine  When you prioritise mindfulness, you make your well-being a priority. If you put yourself first in this instance, you can better serve others, as mindfulness encourages us to be our best selves. Mindfulness is about practising bringing ourselves into the present moment. When we begin to bring ourselves into the now by focusing on our senses, we become increasingly aware of our thoughts and feelings. The idea is to note what is surrounding and within us without judgment. Mindfulness Practice in Daily Life Mindfulness can be included in our daily routines. It does not need to be complicated or take a long period. Mindfulness can help ground you by promoting awareness. It can also improve mental health, focus, and a more profound sense of peace. Understanding Mindfulness Mindfulness is about observing the present with acceptance. Whether you notice the sensation of your breath, the feel of the wind wrapping around your body, or the sound of birds singing, mindfulness is about being fully present. Starting Your Day Mindfully Starting your day with mindfulness practice before other responsibilities start can help put the rest of your day on a positive path. Even a few minutes of mindful breathing can set a positive tone for the rest of the day. You can start by sitting quietly, focusing on your breath, and observing your thoughts and sensations without trying to change them. This simple practice can centre your mind and prepare you for the day ahead. Mindful Eating When was the last time you sat down and enjoyed a meal without distraction? We often eat on the go or in front of a screen, barely tasting our food. Mindful eating involves savouring each bite. Mindful eating means paying attention to your food's taste, texture, and aroma. It encourages you to enjoy your food and helps you understand your body's hunger and fullness cues, which can lead to healthier eating habits. Mindful Commuting Commuting can test your patience and be stressful, but it can also offer you an opportunity for mindfulness. If you're driving, notice how you feel in the seat, your hands on the steering wheel, the sound of the engine, and the scenery passing by. If you're using public transport, observe the people around you, listen to the sounds, and feel the vehicle's movement. This practice helps transform mundane moments into opportunities for mindfulness. Work Mindfulness The workplace can be a stressful place. To alleviate pressure, incorporate brief mindfulness exercises throughout your workday. Take short breaks to breathe deeply, notice the sensations in your body, or observe the environment around you. These mini-breaks can reset your focus and bring you back to a calm place. Mindful Communication Mindfulness can improve the way we interact with others. Being in the present moment, we listen actively, focus on the spoken words, and observe the speaker's body language without rushing a response. Mindful communication makes interactions more meaningful and encourages empathetic communication. End Your Day with Gratitude Make gratitude part of your nightly wind-down routine. Before bed, reflect on the day with gratitude. Acknowledge the good moments, however small, and be thankful for them. This will help you create a positive mindset, which will help you fall asleep more easily. Challenges and Persistence It's important to remember that mindfulness is a skill that requires practice. You might find your mind wandering, and that's okay. The key is gently bringing your focus back to the moment without self-criticism. Find a practice or practices that fit into your daily life without being burdensome. Conclusion Incorporating mindfulness practice into your daily life doesn't require drastic changes. It's about small, regular practices that help you be in the present moment. Doing so opens yourself to a life of greater calm, clarity, and contentment. Remember, mindfulness is not a destination but a journey that enriches every aspect of your daily experience. If you're interested in mindfulness at work , check out my blog.

Whether you're new to being plant-based, vegan, or simply looking for good quality cruelty-free products, I have you covered. In this post, I am going to share with you my go-to cruelty-free vegan beauty products.  It took me a long time to find these, and now I want to share them with you. This will save you time and money. It will also help you look your best and reduce the wastage of throwing out inferior products.  I will update this list as I discover new favourites. Here we go!  Ethical Choices in Beauty Products Choosing vegan and cruelty-free products means opting for beauty items that are not only free from animal testing but also avoid animal-based ingredients. Animal-derived collagen and animal-derived fatty acids are big money-makers. Beauty Rituals and Vegan Innovation Incorporating vegan brushes, vegan lipstick, and vegan cosmetics into your makeup routine can transform your beauty rituals. There are innovative products that avoid synthetic fragrances and harsh chemicals, promoting a healthier approach to beauty. The beauty of botanicals is celebrated, offering a beauty without compromise experience. Today there are vegan and cruelty-free brands that offer everything from anti-aging creams to vibrant colours in makeup, ensuring that beauty enthusiasts can enjoy their routines guilt-free. You're not missing out by making ethical choices. Quite the opposite! Exploring Vegan Beauty Products In the beauty industry, finding quality vegan products that meet various skincare and makeup can be tough. There is a wide variety of vegan options. These products avoid animal-derived ingredients. Vegan beauty products are never tested on animals, ensuring they align with ethical beauty practices. There is no way you can support them all or try all the vegan skincare brands. You may find yourself asking how ethical are the companies? And how effective are their products? Should you go for high-end tech-savvy products, mid-range well-known brands or ones made with natural beauty in mind? Inclusive and High-Performance Beauty Vegan beauty brands are selling to their target audience. But, some brands may only have a few products that don't have animal-derived ingredients. Should you support the brand that's entire range of skincare products is vegan? Or the brand that is attempting to cater to vegans? How important are environmental factors in the purchase? Do the ingredients need to be plant-based beauty products and organic? Should the packaging and the ingredients also be environmentally as well as animal friendly? From vegan skincare brands to vegan makeup brands, there is a wide variety of beauty options available. Many brands use organic ingredients and cater to various skin types. There are products available from facial care to body care and even hair care products. If you have certain skin tones or sensitive skin your skincare routine may be limited. However, there is hope. At certain times of the year, my skin becomes more sensitive. I was delighted to find that some of the more well-known brands are now making vegan options. there is an increasing amount of beauty products with a focus on allergen safety and natural components. There is a wide range of questions vegans have to ask themselves before they purchase products. I can't decide for you, you need to figure out where you stand. I know it can be overwhelming. My Favourite Cruelty-Free Vegan Beauty Products Let's start with the basics that everyone needs and work our way up to luxury items.  Sunburn Saving Sunscreens Unless you live close to the poles, you need sunscreen. If you live in a warm climate, you NEED a high SPF sunscreen.  Dermaveen Ultra Light Day Lotion SPF50+ $ My daily face moisturiser/sunscreen is Dermaveen Ultra Light Day Lotion SPF50+ 50 ml. I love this product. It is, as promised,ultra-light; a little goes a long way. It is easy to apply, has no fragrance, moisturises my skin and is good for sensitive skin.  I have been wearing this lotion all summer without getting clogged pores. The cream is so light I forget that I'm wearing it. I have never had a sunscreen of this quality. Cancer Council Day Wear Water Resistant Spf 50+ $ The Cancer Council Day Wear Water Resistant Spf 50+ is my go-to if I'm going swimming. I like both the water-resistant and regular versions of this product. I like it because it is lightweight and does not irritate my skin.  I have tested it in the ocean, in the pool, at a theme park and hiking. Chlorine, salt and sweat have not destroyed this product's protective capabilities. I have not been burnt while wearing this product. It applies easily and is fantastic value for money.   It comes in a 75 ml or a 150 ml bottle. I buy the larger 150 ml bottle as I use this as a face and body sunscreen.   Sweet Smelling Deodorant  Schmidt's Rose & Vanilla Natural Deodorant Stick, 92 Grams $ This is creamy and dreamy. It goes on smoothly and smells wonderful. I use this most days of the year to keep me smelling like roses. It does not irritate my skin. The ingredients are good quality and moisturising. The only downside to this product is that it hardens in cold weather. Don't fret; it also comes in a spray. In warm climates, people buy the stick; in cool climates, people buy the spray.  Hydrating Moisturiser  Dunk Elephant Lala Retro Whipped Cream $$  This is the most hydrating moisturiser I have used. I don't like heavy creams on my skin. This does not irritate me. Whenever I need a guaranteed boost of hydration, I go to this cream. A small amount does wonders. Even though it is more expensive than the other items, it will last.  Best Body Lotion  Sukin Hydrating Body Lotion, Bergamot & Patchouli, 500ml $ I have been using Sukin products since their early days. I can't remember the last time I was Sukin free. This is a sweet-smelling, light body lotion. It will keep your skin hydrated without being overpowering or irritating. There are several versions of the body lotion, but my favourite is the bergamot and patchouli.  Hair Heaven  Bondi Boost Miracle Mask I like all the Bondi Boost hair masks. This one is my favourite. It smells good and is made from quality ingredients. Bondi Boost Miracle Mask is super hydrating without being heavy. It will leave your hair smooth, silky and shiny.  Conclusion These products have been put to the test and collected over the years. I hope that you find something here that joins your beauty routine. I'd love to hear about the products you use or the ones on this list you enjoy. Thanks for reading.

Vegan Gift Ideas for Him Here is a list of ethical gifts that cater for a variety of vegan men. If you can't think of anything, or he doesn't want anything, remember you can always donate to his favourite charity. Book Collection Books are a thoughtful gift. A set of books from his favourite author or genre or a special edition of a book he loves. If they're into Sci-Fi Dune is an amazing book! Plus it's a series, which means future gifts. Tech Gadgets Gadgets like wireless earbuds, smartwatches, or a new tablet, depending on his interests. A quick search for vegan noise-cancelling headphones will bring you to the latest and greatest.  If your man is a foodie, you can buy kitchen gadgets to help him level up his cooking skills. Instant pots are all the rage. Plus kitchen tech means he'll be cooking the dinners. Experience Day Gifts don't have to always be tangible items. If you're more on the minimalist side, an experience like a driving day in a race car, a ticket to a theme park, or a wine-tasting tour could work. Vegan Cooking Class A fun and interactive way to learn new vegan recipes together. If there are none in your area, maybe a vegan cookbook and you can work through it together.  There's also many online cooking courses. Vegan Skincare Products, Scents or Gift Sets A set of cruelty-free and vegan skincare products, like moisturisers, beard oils, or shaving kits. The Body Shop has a male product line. A new scent may be appreciated. Gourmet Food Basket of Gift Box A reusable basket filled with his favourite snacks, chocolates, or gourmet foods. What's not to love? This is a thoughtful gift as it shows you know what he enjoys. Better yet, he may even share some of that chocolate with you! Quality Vegan Leather Wallet There are so many good vegan leathers out there. High-quality leather wallets or card holders are readily available.  Brewing Kit If he is a beer connoisseur, you can buy a home brewing kit that can be a fun and unique gift. Clothing or Shoes There are many ethical fashion houses out there. Glam up his wardrobe with a new item of clothing or replace an old worn-out favourite. If he is more into reusing than buying new, find something vintage from a charity store. To find out if Vegan Dr. Martens are worth the price read my review Are Vegan Doc Martens Good? Spoiler, they are! Fitness Tracker Many of us choose fitness trackers over watches. A fitness tracker could be a helpful gift if he is fitness-conscious or likes tracking his sleep. Vegan Wine or Craft Beer Many wines and beers are vegan-friendly. Look for brands that specify they don't use animal products in processing. Ethical Jewelry Made from ethical, sustainable materials and cruelty-free processes. Herb Growing Kit A kit to grow herbs at home, perfect for a cooking enthusiast. Concert or Event Tickets You can enjoy tickets to a show, concert, or event together. Conclusion These gifts are practical, thoughtful, and aligned with vegan values. I hope that this blog on Vegan Gift Ideas for Him has given you some ideas!

Jump to Winner These are my vegan sunscreen Australian product reviews. In this blog post, I have personally tried and tested several products. I have no affiliation with any of these companies. I simply want to help you find the best options for being sun-safe. Do Vegans Need Sunscreen? Yes! Everyone who spends time outdoors should wear sunscreen. There is an anti-sunscreen movement out there, but they probably don't live in Australia. While some foods may increase sun protection, they will not adequately protect you from the rays, especially the ones we experience down under. The sun is a siren. She will call you in with her beauty and warmth and then fry the heck out of you. I only recommend the sunscreens I have tested and use myself. Why Don't People Want to Wear Sunscreen? I can empathise with some reasons people do not want to wear sunscreen. I get this; I have commented on many reasons in my reviews. However, Australia has one of the highest rates of skin cancer globally. Skin cancer rates are primarily due to the high levels of sun ultraviolet (UV) radiation, combined with a predominantly fair-skinned population that enjoys outdoor activities. Here are the main reasons why people want to forgo slapping on the sunscreen: Texture and Feel: Some sunscreens can feel greasy or heavy on the skin. This can be particularly uncomfortable in humid or hot weather. White Cast: Certain sunscreens, especially those that contain physical blockers like zinc oxide or titanium dioxide, can leave a white cast on the skin. Breakouts: Some individuals find that certain sunscreens cause them to break out or exacerbate acne. Sensitivity: Some people may be allergic or sensitive to ingredients in specific sunscreens, causing skin irritation or rashes. Eye Irritation: If sunscreen gets into the eyes, it can cause burning or stinging. Inconvenience: Applying sunscreen can be seen as an additional, time-consuming step in one's routine, especially if reapplication is needed throughout the day. Misconceptions about Need: Some believe they don't need sunscreen because they have darker skin, don't burn easily, or are only outside for short periods. While it's true that darker skin has more natural protection than lighter skin, everyone is at risk for the harmful effects of UV radiation. Chemical Concerns: I understand not wanting to put chemicals on your skin. There's ongoing debate and research about the safety of certain chemical sunscreens, which has led some people to avoid them. Environmental Concerns: Some sunscreens contain chemicals that are believed to be harmful to coral reefs and marine life. Oxybenzone and octinoxate, for example, have been banned in some areas due to concerns about their impact on coral reefs. Many brands are aware of this concern and advertise that they are 'reef safe'. Vitamin D Concerns: There's a belief among some that wearing sunscreen might prevent the skin from producing enough vitamin D. However, most experts believe that short daily exposures to the sun are sufficient for vitamin D production and that it's better to get additional vitamin D through diet or supplements rather than risk skin damage. Cost: High-quality sunscreens, especially those that address some of the above concerns (e.g., being reef-safe or suitable for sensitive skin), can be expensive. Cultural or Societal Beliefs: In some cultures, tanned skin is desired as a sign of health. You know what ain't healthy? Skin cancer. Time to move on from the 'bronzed Aussie' stereotype. Why Some Sunscreens Are Not Vegan Animal-derived Ingredients: Chitosan: Derived from the shells of shrimp, crabs, or other crustaceans. Collagen: Extracted from animal tissues. Oleic Acid/Oleyl Alcohol: Can be derived from both plant and animal sources, so it's essential to verify the source. Stearic Acid: While it can be sourced from plants, it is sometimes derived from animal fats. Lanolin: Extracted from sheep wool. Beeswax: Derived from insects, it is considered an animal product. Animal Testing: Even if a sunscreen does not contain animal-derived ingredients, it may still be tested on animals. Environmental Concerns: Some vegans choose products based on their environmental impact, in addition to concerns about animal welfare. Sunscreens, particularly those containing oxybenzone and octinoxate, have been linked to coral reef bleaching. Choosing the Best Sunscreen for Delicate Skin Finding skincare products can be tricky if your skin is sensitive. Sunscreens can easily irritate fragile skin. But it's important to use one. Sunscreen can prevent premature aging and skin cancer. Finding the right one can also take time. I'm here to help. This review should point you in the right direction, saving you time, irritated skin and money. Going Natural and Eco-Friendly If you prefer products that are natural and vegan, there are many sunscreen options for you. Vegan sunscreenholds hold up well to conventional sunscreen lotions. Natural sunscreens may be a good choice. They can be gentle creams and often contain organic ingredients. Some traditional sunscreens can harm the ocean and coral reefs. If possible, choose one labelled reef-friendly, ocen safe and/or non-chemical. Look for eco-friendly packaging or packaging that can be recycled. Using these sunscreens helps protect marine life and keep our oceans healthy. Next time you go to the beach, choose these environmentally friendly options to protect your skin and the ocean. These considerations will make the sunscreen safe for your skin and the environment. Picking the Right Sunscreen for Kids When choosing sunscreen for kids, it’s important to pick something gentle and safe. Look for sunscreens that are chemical-free and made with natural ingredients. Make sure they offer broad-spectrum protection. Being water-resistant adds protection while they swim and play. Benefits of Broad Spectrum and Physical Sunscreens Broad-spectrum sunscreens protect your skin from both UVA and UVB rays. Physical sunscreens, like those with Zinc Oxide, create a barrier on your skin. The barrier reflects the sun’s rays. This type of sunscreen helps prevent skin aging and damage. Whether you need something for your face, body, or both, many options exist to keep your skin safe from the sun. What is the Best Vegan Sunscreen? You get used to using specific products, then you go vegan, and you have to find new products to meet old needs. This is what happens to us when we transition. One of the products I struggled to replace was sunscreen. So, what vegan sunscreens should you consider in Australia? I sincerely empathise with those who do not wear or do not like to wear sunscreen. I don't have classic sensitive skin. I break out in a rash if I use products. But I do have what I would describe as 'cranky' skin. It knows what it likes, and if it doesn't get what it wants, it gets irritated, dries, or breaks out. My skin does not like to be suffocated by anything heavy or oily, and it is not a fan of heavy fragrances or chemicals around my eyes. With all this in mind, here is my review of the products I have tried and tested. These are my opinions on what is best, based on my skin type. Vegan Sunscreen Review Australia Naked Sundays $$ I do not recommend Naked Sundays products , here's why: I really wanted to like this Australian brand. I found this brand for sale at Mecca. I tested several of their products in-store and took home some samples. Unfortunately, they were not for me. But that doesn't mean they are not for you. "Naked Sundays is your SPF "BeautyScreen" - a hybrid between sunscreen & skincare. We are Vegan & Cruelty Free with zero whitecast, packed skin-loving ingredients, high performance SPF made in Australia (with the strictest SPF rules in the world!) and cute AF packaging to boot." - Naked Sundays Both the tinted and untinted sunscreens were extremely thick. As a result, they were difficult to spread, and I needed to pull my skin to get it on. I needed more confidence about an even coverage. Sunscreen like this is impractical for repeat application as the buildup would be too much. Also, their sunscreens have a fair amount of oil. The last thing I was not a fan of was the smell. This is a personal preference, but to me, it smells like lollies or something a 12-year-old girl would use. The fragrance was irritating to my eyes and nose. I'm clearly not their demographic. Avoid these if your skin dislikes anything heavy, oily or smelly. I did like that it's Australian, it has tinted options, and the SPF is high. I want to change my mind about this brand one day. Hopefully, as the brand matures, it will create a range that is lighter and less fragrance-heavy. Mecca Cosmetica I recommend some Mecca Cosmetica sunscreens but not others. Read to find out which ones I liked and which ones I was less impressed by. To Save Face SPF 30 Facial Sunscreen $$ Mecca has many vegan sunscreens, including their brand. I have tried three products in their range with varied results. I like that this collection has a good range of high SPF coverage. The SPF30 Facial sunscreen is not tinted and is lightweight. This sunscreen was runny, meaning I could easily apply and reapply throughout the day without worrying about even coverage. There was no issue with the smell or quality. Using this over time did dry my skin a little. It would be great if this had a higher SPF. In A Good Light Face Tint with SPF 30 $$ The tinted sunscreen was similar to the non-tinted. There are three tint options. The consistency of the tinted sunscreen is much thicker but has a lightweight feel. It is easy to apply and reapply. The smell and quality was good. I was not too fond of the pump container it comes in. It makes it challenging to get the sunscreen out. I ended up taking off the pump top and directly squeezing it out. Save Body SPF50+ Hydrating Sunscreen (Fourth Choice) $$ I recommend Mecca Cosmetica SPF+. It is my fourth favourite. Of the products I have tried in the Mecca range, this is my favourite. I like that it is SPF 50. Even though it has a thick consistency, my skin doesn't hate it. It is rich, creamy and smells good without being irritating. It goes on nicely without leaving streaks. Reapplication is good, and my skin does not dry out using this. It does add a thick layer to my skin, which can sweat off if it is warm. If you want to use this for extended time outdoors, this could be an issue. "A luxe facial sunscreen with broad spectrum 50+ UVA and UVB protection, this formula has a natural matte, non-greasy finish that doesn't leave the skin with a white cast." - Mecca Cancer Council The Cancer Council makes many locally bought products. Traditionally, I have not liked to use these on my face. In the past, they have been thick, smelly, oily, and stingy when they get in your eyes. It seems that the Cancer Council is aware of the demand for more modern creams for various skin types. They have been producing more options in the last several years. Their packaging still needs to be clearly labelled for vegans. I contacted them to be sure I could recommend vegan products. The Cancer Council were accommodating. Here is what they replied with: "Hi, Thank you for your webmail enquiry. Our sunscreens are not tested on animals. Lab testing of SPF and water resistance is conducted on human volunteers as regulated by the TGA. The only animal-derived ingredient that may be occasionally used in our sunscreens is beeswax. Beeswax is the ingredient that is used to achieve water resistance. Everything other than our Face Day Wear and cosmetics ranges (which are not water resistant), would contain beeswax.' Our Sunscreen manufacturer, Vitality Brands, has confirmed the following products are vegan: Face Day Wear Moisturiser Matte Invisible SPF50+ 4Hours Water Resistant Face Day Wear Moisturiser Matte Invisible SPF50+ Face Day Wear Moisturiser Matte Invisible SPF50+ Light Tint Face Day Wear Moisturiser Matte Invisible SPF50+ Medium Tint Face Day Wear BB Cream SPF50+ Light Tint Face Day Wear BB Cream SPF50+ Medium Tint Face Day Wear Fluid SPF50+ Face Day Wear Serum Face Day Wear CC Cream SPF50+ Light Tint Face Day Wear CC Cream SPF50+ Medium Tint If you have any further questions or concerns, please don't hesitate to get in touch and thank you for supporting the Cancer Council." Cancer Council Face Day Wear Moisturiser Matte Invisible SPF50+ (Second and Third Choice) $ Yes, I recommend Face Day Wear Moisturiser;  it is my second choice. I have been using the Face Day Wear Moisturiser Matte Invisible SPF50+. It is lightweight, smells slightly of sunscreen on application, is not oily and allows my skin to breathe. I am confident in even coverage. Reapplication is smooth; it can feel a tiny bit powdery, but this is welcome over heavy or oily. This was the cheapest product on the list. Prices range from just over $10 to $15, depending on where you purchase it. You can now also buy it in larger tubes for about $20. You can buy it at Woolworths, Coles, Big W, Kmart, and chemists, which makes it also the easiest to access. It comes in a 75 ml bottle and a 150 ml bottle. I am happy to tell you I finally found something my 'cranky' skin does not have a tantrum over. Cancer Council Day Wear Water Resistant Spf 50+ $ I recommend Cancer Council Day Wear Water Resistant Spf 50+. It is my third choice (but the best water-resistant ). I have been testing out the water-resistant version of this product over the summer. I like this product and it. I live near the beach, and we have a seasonal pass to a theme park, so I have been able to test this out in both salt and chlorine water. It protects me without disappearing into the water, applies well and is light on the skin. It comes in a 75 ml or a 150 ml bottle. I buy the larger 150 ml bottle as I use this as a face and body sunscreen. DERMAVEEN Ultra Light Day Lotion SPF50+ $ Dermaveen is my first choice and new favourite. It comes in a 50 ml pump bottle. Dermaveen is extremely lightweight, non-greasy and applies evenly and easily. One pump covers my face and neck. It is designed for sensitive skin types and has no heavy fragrance. I have been wearing it for months without irritation or pore blockage. This product is so lightweight that I forget that I'm wearing it. I love this sunscreen and have stopped looking for anything better. Dermaveen Ultra Light Day Lotion is growing in popularity. Conclusion If you have any suggestions to add to the conversation, please get in touch by filling in a contact form. Looking for body lotion? Read Sukin Body Lotion Take Your Skin from Dull to Delightful . Thank you for reading.

What is a Body Scan for Mindfulness? Some of you may be thinking, what is a body scan for mindfulness? A body scan is a technique used to help you focus and become calmer. By scanning your body, you are brought into the present moment. A mindful body scan brings awareness back to you and your body. It draws attention back to you by making you think about what's happening in your body. How is each area of the body feeling? Focusing on your body from head to toe allows you to not think about everything else going on around you. Tuning into your body and noticing how it feels is a gentle way to help you become grounded. This simple act helps you reduce tension throughout your body as you 'scan.' I like to use this technique when I have multiple things buzzing around my mind. It helps alleviate a sense of overwhelm by guiding me back to the basics and helping me be present. Is Body Scan Mindfulness or Meditation? Body scan mindfulness is a type of meditation. It's a structured meditation technique that focuses your attention on different body parts. You systematically give each area of your body attention one section at a time. This practice promotes mindfulness and relaxation, making it a valuable component of meditation practices to reduce stress and increase self-awareness. In essence, body scan mindfulness is a specific form of meditation. Mindfulness Meditation Practices Practices, such as the mindfulness body scan meditation, help improve mental health. They do this by enhancing self-awareness and reducing stress. This form of meditation involves focusing on different parts of the body. As you do this you notice physical sensations, and observing them without judgment. Regular practice can lead to a balanced mind and a sense of relaxation, improving quality of life. Mindfulness in Everyday Life Incorporating mindfulness into everyday life can improve your quality of life. Practicing techniques like deep breathing and mindfulness meditation can help you stay present. It can also reduce negative emotions, and foster positive emotions. This can lead to better mental and physical health. Mindfulness allows you to handle daily challenges with a mind of calmness. Simple practices like a 5-minute body scan meditation can make a difference in your daily life. Health Benefits of Mindfulness Mindfulness-based stress reduction programs can have many health benefits. Programs may help anxiety disorders, generalized anxiety disorder, and physical health. The benefits of meditation include reduced stress levels, better sleep quality, and a deeper connection between the mind and body. All may improve one's sense of well-being. Body Scan Mindfulness Benefits Body scan mindfulness offers several benefits. Systematically tuning into your body's sensations enhances self-awareness and reduces stress. This practice promotes relaxation and can help manage chronic pain. Body scan improves sleep quality and fosters a deeper connection between your mind and body. Incorporating body scan mindfulness into your routine can bring a sense of calm and balance to your life. Here is a list of body scan benefits: Enhanced Self-Awareness: Helps you become more in tune with your body's sensations. Stress Reduction: Reduces stress and promotes relaxation. Pain Management: Can assist in managing chronic pain. Improved Sleep: Enhances sleep quality. Mind-Body Connection: Fosters a deeper connection between your mind and body. Incorporating body scan mindfulness into your routine can bring calm and balance to your life. Relationships Between Mindfulness Practice and Pain Mindfulness practice can positively impact your relationship with pain. Techniques such as the mindfulness body scan meditation can help you become aware of and accept physical discomfort. It can help you to manage pain without anger. This acceptance of pain can reduce its impact on your mental state. It can make it easier to manage chronic pain and improving your sense of well-being. How Does Body Scan Meditation Work? Body scan meditation is a practice that involves systematically focusing your attention on different parts of your body, from head to toe. Here's how it works: Find a Quiet Space: Find a quiet and comfortable place to sit or lie down. Close Your Eyes: Close your eyes to eliminate external distractions. Begin the Scan: Mentally begin at the top of your head and slowly move your focus downward, part by part. Pay Attention: As you move your attention to each body part, notice any sensations, tensions, or feelings you experience. Breathe: Take deep, calming breaths as you scan each area, letting go of any tension you encounter. Stay Present: The key is to stay present and non-judgmental. Don't try to change anything; observe. Complete the Scan: Continue until you've scanned your entire body, down to your toes. Reflect: After completing the scan, take a moment to reflect on how your body feels as a whole. Body Scan Script for Beginners Here's a simple 2-minute body scan script for beginners: Introduction (15 seconds): Begin by finding a quiet and comfortable place to sit or lie down. Close your eyes gently, or if you prefer, keep them softly focused on a spot in front of you. Take a deep breath in and exhale slowly. Let go of any tension in your body. Starting at the head (15 seconds): Now, bring your attention to the top of your head. Notice any sensations or feelings here. Are there any areas of tension or relaxation? Don't try to change anything; observe. Moving Down to the Face (15 seconds): Shift your focus to your face. Feel the muscles in your forehead, cheeks, and jaw. Are they relaxed or tense? Continue to breathe deeply as you scan your face. Neck and Shoulders (15 seconds): Now, let your awareness travel down to your neck and shoulders. These areas often hold tension. Pay close attention to any tightness or discomfort. Arms and Hands (15 seconds): Bring your attention to your arms and hands. Notice the sensation in your upper arms, elbows, forearms, and fingers. Are they warm, cool, or tingling? Chest and Torso (15 seconds): Shift your focus to your chest and torso. Feel your breath moving in and out. Notice the rise and fall of your chest as you breathe naturally. Abdomen and Lower Back (15 seconds): Now, gently move your awareness down to your abdomen and lower back. Feel the sensations in this area; if there's any tension, allow it to release as you exhale. Hips and Legs (15 seconds): Shift your attention to your hips, thighs, knees, calves, and feet. Observe any sensations, from the pressure of your body against the surface to the sensations in your legs and feet. Full Body Awareness (15 seconds): Take a moment to scan your entire body from head to toe. How does your body feel as a whole? Notice any changes in sensations from when you started this practice. Conclusion (15 seconds): As we wrap up this 2-minute body scan, take one last deep breath in and exhale slowly. When you're ready, gently open your eyes. Remember, this is a practice that you can return to whenever you need a moment of relaxation and self-awareness. Feel free to adjust the timing to fit your preferences. This short body scan is a great way to introduce beginners to mindfulness and can be a helpful tool for finding moments of calm throughout the day. Practising this method regularly can enhance your self-awareness, reduce stress, and foster a deeper mind-body connection. It's a simple yet powerful way to promote relaxation and well-being. If mental clutter isn't your only challenge, read  House Decluttering: A Challenge & Printable Checklist. Read this blog post for quick relaxation techniques .