7 Facts About Your Morning Coffee

As a coffee lover, you already know how satisfying that very first sip of your morning coffee tastes. Whether it’s a cappuccino, latte, espresso or just a regular cup of “instant” you know how great it smells and tastes. I probably could go on and on about how great coffee tastes, but I guess you know that already! However, here are a few fun facts that you might not know about your morning cup of “joe”.

#1. 500+ Billion Coffee Cups Sold Yearly.

Over 500 billion cups of brown liquid gold is served up every single year all over the planet. People realllllly love their coffee! By the way 14 billion cups of that 500 billion turns out to be Italian espresso coffee, to be precise.

#2: Female Coffee Drinkers Have A Lower Chance Of Suffering From Depression.

If you so happen to be a woman who loves her coffee then you are at a much lower risk of suffering from bouts of depression. Researchers have discovered that the risk of becoming depressed is about 20% less in women who drink coffee than those who don’t.


#3: “Wake Up And Smell The Coffee!”

We’ve all heard the expression “Wake up and smell the coffee.” Well, guess what? That’s true. According to a recent study, it’s been discovered that by just smelling freshly brewed coffee can be enough to start waking you up. For some reason that wonderful aroma is something that actually helps some people get out of bed quicker. So, if you have a coffee maker that can be programmed to brew your coffee before you get up in the morning, take advantage of it!

#4: Dark Roast Has Less Caffeine.

Believe it or not, coffee that is dark roasted actually has less caffeine than those lighter roasts. Even though the darker roasts tend to have much bolder tastes and colours it tends to have less caffeine than other roasts of coffee. This is because some of the caffeine in dark roast coffee is burned off when they roast the coffee.

#5: Iced/Cold Brew Coffee Has Less Caffeine Compared To Hot Coffee.

Love iced coffee? Especially the cold brewed version and not the hot coffee poured over some ice, you might be disappointed to find out that you are not going to get as much of an afternoon energy jolt as you might think. In fact, you get a lot less caffeine from your iced coffee than you will from your normal cup of coffee. Your average sized cold brew iced coffee only has 165 mg of caffeine as compared to the same size of your dark roast which has 330 mg of caffeine. So, if you’re wanting a big afternoon jolt of caffeine your best bet is the hot stuff.

#6: To Get The Most Out Of Your Coffee, Drink It After An Hour Of Waking Up.

You will get the most benefits from the caffeine in your coffee an hour after waking. If you are relying on that java to give you a boost first thing in the morning, well, it might not work. This is because the hormone cortisol that is associated with stress and waking your body up doesn’t peak until shortly after you are awake. Because of this, researchers suggest that waiting about an hour after waking up will give you the maximum benefit of the caffeine.

#7: Coffee Shop/Cafe Business Is The Fastest Growing Niche For Small Business

Everywhere you go you see a coffee shop. They are anywhere and everywhere and there are tons more on their way. Did you know that this is the fastest growing restaurant niche in the world right now? It actually has been experiencing a constant 7% annual growth rate that makes this kind of business one might have pretty good luck at.

You are not alone.


Being a mum can feel really lonely sometimes. It’s ironic; that you can spend so much time attached to a little person and still feel so alone! The monotony of day to day tasks can get really tiresome, really quickly.

It’s very important to acknowledge that whatever feelings you are having, its all a normal part of your own experience of becoming, or being a mum. Especially the negative ones. Don’t feel ashamed for having these, it’s all part of the experience, and I dare say that most mums go through a negative patch at some point.

You need to know that you are not alone when it comes to these feelings, even though it might feel like you are. So many mums have felt exactly the same way that you do now, and many more will do in the future. It’s important to know that a listening ear is always out there, whether it’s a friend, partner or a professional from an organisation like

You might feel like you’re alone, but please know that you’re not!

If it seems like everyone else’s baby is sleeping better, feeding better, and reaching milestones faster, you are not alone. Just know that your baby is wonderful and amazing and you MADE them!! You are the best mum for your baby, and nobody knows them, nor what they need like you do.

You are not alone. If you feel like every other mum seems to have her life together but you feel like you’re falling apart. Other mums might seem to have bodies that have bounced back after pregnancy, their hair and nails are always immaculately done, and they always seem to be bright and chirpy. Just know that appearances are often not reality, and some people are better at hiding their realities than others. You are not alone in thinking they’ve got things sorted, but remember that is simply your perception and they may be thinking the same about you!

If you are tired, stressed out, emotional and frustrated, you are not alone. You may feel like you want to burst into tears every ten seconds or perhaps tear your hair out or punch a hole in the wall. If you think you have no idea about how to do this parenting thing, you are most certainly not alone.

If you feel guilty for taking time for yourself, guilty for going back to work, or for not working, or guilty for not being 100% present for your child all the time, you are not alone.

Support is out there

If you find it hard to ask for help because you think that you should be able to do it all yourself, you are not alone. You’ve no doubt heard the saying ‘it takes a village to raise a child’. In modern society, there aren’t many mums who have a village ready to go to rely on for support. You often have to bring together your own village; of mum friends, neighbours or mums from your mother’s group. This might just be instrumental to your own mental and physical health.

It’s not only ok to ask for help, it’s imperative for your well-being, and for the well-being of your family. A happy mum makes a happy family!

If you’re having more than just a bad day, or if you want to talk to a professional, there are organisations in Australia that are set up to help you.

Pregnancy, birth and baby offer non-judgemental emotional support during pregnancy and parenting for when you’re feeling anxious or overwhelmed.

Beyond blue also offers phone line, online chat, email and forum services for whenever you feel like you need to share the load. Their website also has a whole host of information about the different developmental stages that children go through.

PANDA (Perinatal Anxiety and Depression Australia) has been specifically set up to help mums with depression and anxiety. They offer a National helpline, online forums and support groups in your area.

You’re an amazing mum and you don’t have to be alone on this journey. Your feelings are valid and you are not alone in experiencing them. Reach out to someone today, and be kind to yourself, you made a human after all. xx

Easy Peasy Breakfast Cookies

These have got to be the easiest breakfast cookies EVER – only 4 ingredients for goodness sake!

Simply combine 1 cup rolled oats, 2 ripe bananas, 25g good quality dark chocolate & 1/2 cup of almond (or other but) butter with a pinch of salt & cinnamon.

Process until combined well. Spread onto a lined baking tray (1 tablespoon of mix per cookie), flattening with the back of the spoon.

Top with an extra small piece of dark chocolate and bake for 12-15min in a pre-heated 180degree oven.

Even though these are called ‘breakfast cookies’, you can, obviously eat these at any time. They’re a great arvo snack for the kiddies, or even a midnight snack for a breastfeeding mum.


Here’s Why You Shouldn’t Be Afraid To Rock Bright Activewear.

Written by Your Island Supply. 

Walk into most gyms and studios in 2018 and you’ll witness a sea of women in grey and black workout gear. And, of course, there’s nothing wrong with that! Those dark, muted shades can be super flattering and are perfect for hiding those toddler tantrum-induced food stains! But here at Your Island Supply, we believe you were born to stand out, not blend in. And if you ask us, there’s no better way to do that than with vibrant activewear that makes you feel good! Read on for 5 more reasons you should consider adding more colour to your activewear wardrobe.

1. It’s scientifically proven to boost your mood

Science has spoken, ladies! Research shows that colour can directly affect your mood. Looking at bright colours have been proven to release the feel-good hormone, dopamine, making you happier and more focused. Meanwhile, cool shades like blue have been found to increase the calming hormone, oxytocin. So, when you’re feeling down or stressed, your colourful activewear can help put you in a better mind space.

2. It motivates you

While we’re on the topic of science, research shows that bright colours can actually kickstart your motivation. Red, in particular, has been shown to create a fight or flight response in your body and get your adrenaline flowing. So, if you’re feeling unmotivated, putting on some vibrant activewear may be the push you need to get you out the door.

3. It freshens up your look

Chances are, when you work out, it’s without makeup and with your hair pulled back in a no-nonsense ponytail. After all, you’re there to sweat, not to compete in a beauty pageant! Plus, wearing makeup when you work out can lead to one of two outcomes: 1) Your mascara ends up halfway down your face, giving you that clown look or 2) it clogs your pores, leading to breakouts. That said, going barefaced can leave you looking a little washed out when combined with an all-black outfit. By adding a pop of colour, you’ll instantly look fresher and more youthful.

 4. It’s more fun!

While it may not always feel like it, working out is meant to be fun! Just as it’s important to do a type of exercise you actually enjoy, you should opt for activewear that makes you feel cute and brightens up your day! And let’s be honest, rocking bright, bold patterns is always going to be a lot more fun than wearing head-to-toe black.

5. It improves your body confidence

“But I hate my thighs/bum/calves!” you may protest. “Why on earth would I want to draw attention to them by wearing bright tights?” That’s exactly the point! While it may feel a little awkward at first, you’ll become more and more comfortable about highlighting those parts of your body you don’t love. Soon enough, you’ll start to embrace those parts and maybe even love them! Plus, our tights are so flattering, we guarantee you’ll find yourself checking out your bum in every reflective surface you pass!

7 Minute Workout

How 7 Minutes of Exercise a day can improve SAHM’s Energy, Happiness & Fitness. 

Written by Emily Smith, Founder of TUF Mum’s Mindset –

Tired? Overwhelmed? Lonely? Stressed? If you’ve ever felt this way as a stay at home mum, you are not alone.

When my hubby went back to work and left me with our newborn, I instantly felt all of the above. Tired because, well….newborn! Overwhelmed because somehow I felt like I was doing nothing, but had so much to do and no time to do it. Lonely because I was at home so much with my baby. Stressed because I didn’t think I was doing enough for my daughter’s development.

What I discovered a few months later is how EXERCISE was the answer to all of these problems. But which mum has time for a 1 hour workout? Not many……if any……

From working with mums as a Personal Trainer, and developing programs to suit their needs, I have discovered the most effective way for mums with young children to make exercise work for them.

Exercise increases adrenaline & endorphins, and therefore gives us more energy. Winning! Exercise improves your outlook on life. It gives mums a sense of achievement and a sense of self. It also burns calories – double win!!

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The lowdown on workout changes and progressions

If you want to improve your fitness and strength, and make progress towards your goals, you need to consider changing up your workout schedule regularly. Small tweaks to your plans and programs will help keep your body challenged.

When you’re a mum, you need to add an extra level into this. You’ll also need to consider what fits in with the needs of your children and family at any given time. Children’s needs and schedules change quickly as they grow, and with this you need to have the ability to adapt, change tact and choose a different plan when needed. It can be easy to simply ‘fall off the wagon’ when something unexpected pops up or your schedule changes. This is because you haven’t had a chance to foresee the changes that are coming and figure out a plan B that will work for your new situation.

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Deliciously Healthy Blueberry Muffins

These muffins are healthy, and so lovely! They are gluten free, but if you have no issue with gluten, feel free to substitute in a wholemeal flour.


300 g (10 ½ oz/ 3 cups) almond meal (see notes)
2 teaspoons gluten-free baking powder or ½ teaspoon baking soda
4 organic eggs
60 ml (2 fl oz/ ¼ cup) macadamia nut oil, cold pressed coconut oil or extra virgin olive oil
1 teaspoon ground cinnamon
2 tablespoons raw honey, organic maple syrup or a few drops stevia if needed
1 red apple, chopped into small chunks with the skin on
200 g fresh or frozen blueberries
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The Best Workout Ideas for Mums

workout ideas for mums

The journey into motherhood requires adjustments on many levels. One of those is likely to be in relation to your workout regime. You may not have the time or flexibility that you used to have in your schedule. However, there are still plenty of options to consider for your fitness regime as a mum. Here we explore the best workout ideas for mums. 

First of all, make sure that your lead maternity carer has cleared you to start exercise again. Remember that everybody has different pregnancy and birth experiences so it is important to gradually add physical activity back in that is appropriate for you. Please take advice from a fitness trainer who is qualified in post-natal exercise if you are unsure about what is right for you.

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How to boost your fitness as a new mum without going to the gym


Before kids we were carefree, travelling solo and life was great & relatively easy. We had time for coffee with friends, dinner dates with our partners and even a gym routine. We think this will continue once we have kids because they’ll just fit in around us right? Or at least, that’s how the saying goes anyway.

Even the most organised of mums find it hard to get to the gym at some point. It is something that has to be planned, but you can’t really plan it because, well, kids.  You have to be super dedicated to getting there frequently.  If you don’t enjoy the hustle of just getting yourself to the gym, you can really struggle, thus potentially putting a dampener on your mood.  Continue Reading →