Deliciously good news

I love fat. I only every have full-fat milk, yoghurt, cheese and meat in my fridge (yes I trim the meat, thanks for asking) and I drizzle extra virgin olive oil all over my meals with real sea salt and I'm no stranger to real butter. Not only does food taste better that way, it's better for me. For my bones, organs, blood vessels, brain, muscles, skin, hair, nails and even my memory and mood. Oh and since I cut out processed crap, booze and sugar a few months ago I've lost 7kg... that's right, good fat doesn't make you fat.

The University of Navarra in Pamplona, Spain, has been keeping an eye on more than 10,000 Spanish peeps over the last four years to see how their diet affects levels of depression. They don't tell anyone what to eat, they simply have them fill in a questionnaire and score them accordingly. Those who eat a mostly Mediterranean diet (chockas full of fruits, vegetables, legumes, nuts, olive oil and fish) rate highly, while those on the lower end stick to an Americano diet (I made up that name but you get the drift - nasty fats and not so many vegies). Over time, those with consistently high scores have a much less chance of experiencing depression, specifically, 42-51% less. And that's a big deal.

Some people steer clear of fat altogether, but the right fat is absolutely necessary for a healthy mind and body. The 70 trillion cells in your body would agree - each of them are surrounded by good fats, necessary for sending nerve signals and defending you from disease. Good fats include organic butter, cold-pressed extra virgin olive oil, unprocessed nut oils, extra virgin coconut oil and fish. Sift through the facts from the clever marketing on the internet and you'll see these fats are literally life savers.

Now go forth and fatten up x

Are we there yet?

Well amigos, here we are at the end of another mayhemic Monday. Today flew past like a mad bird heading for the sun. But when it comes to Mondays, I like 'em busy. I line up interviews, lunches and promises thick and fast, so before I know it, the time for making dinner and flipping through a magazine has come. Here's how to make yours fast and fabulous:

1. Book a manicure or massage for lunch time.
2. Light an energising candle on your desk. If you work in an office and flames aren't exactly encouraged, spray a room fragrance on a piece of material or tissue and leave on top of your 'puter... the heat will release the fragrance all day.
3. Line up a few meetings. Sure you'll be running around, but the last thing you want is to sit at your desk, eyes glazed, staring at an unmoving clock.
4. More tea, less coffee = sustained alertness.
5. Make sure you have something amazing lined up for dinner.
6. Work towards getting a job that you adore. You'll have so much fun, every day will pass in a snap.

Relishing the rain

The weather in Sydney is so cold and unpredictable today, I feel like wrapping myself in my Grandma's blanket and not going out until the sun gets cranking again. But that would be boring and as a freelancer who works from home, cabin fever comes way too easily. So here are my fave things to do on a cold, wet weekend.

1. Go to the pub. Even if you don't drink (or are taking a break from alco like moi), pubs are lively hubs often serving awesome, affordable food. Take a dominoes set or pack of cards and stay a while.

2. Be a foodie. Head to a Simon Johnson, Fratelli Fresh, About Life or David Jones, stock up on a few delicious bites (cheese, stuffed olives, fresh sourdough, cured meats and a dessert treat) and make yourself a carpet picnic in your living room. Fill up the teapot or pop the cork on a fruity red and dive in.

3. Hit the culture trail. Art Galleries, big and small, abound these days in most capital cities - make the most of them!

4. Get away. Book a great hotel for a bargain at wotif, pack your bags and head into or out of town for the night. Linger over dinner somewhere gorgeous, enjoy the hotel facilities (late night jacuzzi or morning swim), sleep in and grab breakfast somewhere new. And don't rush home...

Have a brill weekend peeps x

Sweet dreams, babycakes

I've never had full-blown insomnia, only mini versions. It's a horrid vicious cycle: you're restless one night, so you think the next will, must!, be solid and dreamy. But no, the yearning for the deep sleep keeps you up. Ironic and completely insane. And no amount of concealer makes me look fresh after two nights of hell.

Most of the time, however, I fall into a long, lush sleep. I owe this to the clever experts I've chatted to while researching for sleep articles, their genius ideas have helped enormously. Here are my fave three.

1. Keep mobile phones, computers and televisions out of the room, and turn everything else off at the power point when not in use. If your alarm is electric, keep it a few feet away from your head and turn the display away so you don't see ghastly red numbers all night. Sound paranoid? A hassle? Whether you feel it or not, electrical currents are disturbing your sleep. Just say no.

2. Zone out just before you get into bed. Have a quick bath or shower, get your partner or cat to give you a shoulder rub, sip a small glass of warm organic milk, read something cheesy with little substance (a book is preferable to a blog), meditate or write about your day in a journal. Let your mind go some place where nothing really matters. This is not the time to decide how to confront your boss or why your can't wear purple. Just chill and breathe.

3. Do something big during the day. Go for a long run in the morning, complete a task that's been sitting on your to-do list for seventeen months, tell a friend how much they mean to you, cook something fiercely tricky or spring clean the house. Fulfillment and satisfaction are quick routes to deep sleep.

Stretch me happy

As a little pig-tailed Frankie, I was never a fan of brussel sprouts. Oh noes. Bet you're hardly surprised. One day a few years ago, after much encouragement from a foodie friend, I sliced a few in half and pan fried them with pancetta and pine nuts, served with a drizzle of almond oil. Now I'm head of the fan club.

The fitness equivalent for me is squats. The thought of doing a few lunges and squats as a part of my 'fitness routine' (aka 'walking the dog') sent a cold chill through me. But then someone taught me how to do them perfectly (Nick at the-sanctuary.com.au) and now I luurve them. Oh yes. And the benefits are huge: they work all the major muscle groups, burn calories, tone the bum, relieve pain and strengthen the back, look after the heart and lungs and improve circulation. Cranking up your circulation is so important to get rid of toxins and bloating, plus it clears a muddy head (and the rest).

Try 10-20 breathing squats and see the difference in how you feel (you shouldn't feel any pain but if you do, stop and see a pro who can show you how they're done). You don't need weights, just breathe out as you squat down and in as you stand back up. Don't pause in between, just let them flow into each other. Keep your back slightly rounded (not hunched), eyes straight ahead and make sure your knees don't go any further forward than your toes. And please, go easy on the pancetta...

Love the one you're with

I'm good at rambling on, actually I'm freakishly talented. I've also got a real knack for talking in my sleep, but it's not in English so that's a complete mystery. And like most women, I talk way too much in my head, and it's not always good. Mostly rubbish to be fair.

So I've tried something new. Every time I bag myself out, I turn it into a compliment and I accept it gracefully. "I hate my thighs" becomes "My legs are fitter than ever." Eventually I get sick of going round in circles so I just pay myself more compliments and I feel better for it. Much. It now goes "My nose is scarily... umm... symmetrical, yes!, just like Scar-Jo's." The knock-on effect is that I'm less judgmental towards others. I'm not saying I've completely eradicated negative thoughts - psssh hello - but I'm choosy about the ones I harbour. And even then, it's not for long.

Kickstart your week

Mondays can be pretty tough to take. For some it's a miracle if they make it to work with matching shoes and a toothpaste-free outfit. For others, it's just a drag to be endured. Want an easier way? I thought so...

It's tempting to sleep in, grab a quick and nasty brekkie and stock up on coffee to get through the morning. But next time, try munching on a couple of boiled or poached eggs with a piece of sourdough toast, butter and a pinch of sea salt. The protein in the eggs will give you long-lasting energy so you won't be head-first in a latte come your 11am meeting. The sea salt will give you an epic mineral hit and actually make thinking easier... something to do with electrolytes and whatever. And before you grab your morning coffee, make sure you've downed a tall glass of water. Your body (and buzz-bound mind) will thank you later.