Yummy gluten-free Christmas dessert treats

With the increasing prevalence of gluten intolerance in the community, we share some special gluten-free recipes a delicious Christmas dessert treat everyone can enjoy.

chocolate pie

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Have a good mood day


There are lots of little things which can make you happy and productive at the same time.

Good Mood Smiley

There are lots of little things which can make you happy and productive at the same time.

Seeing as you spend up to eight hours a day at work, it is worth thinking about the many things – including good habits and attitudes – that have the power to lift your spirits.

Whether it's taking a few minutes to dive deep into your favourite novel, keeping a daily gratitude journal, or spending some time in nature (even if it is just observing a plant growing on the pavement) there is plenty to include in your day-to-day life that can help set your mood and ensure you have a good working day.

Here are some great ‘good mood setters’ we have found for you!

Take care of personal business

Check with your boss if you can leave the office whenever you have personal business to take care of – this will give you a sense of empowerment through being able to achieve a happy work/life balance.

Be a sociable colleague

Smile! Say hello to everyone at work, but don’t stand there talking forever! People have work to do and they will feel annoyed if you keep them away from important tasks. It’s a balancing act – happy, sociable colleagues can make the world of difference to a working environment. Don’t be afraid to give someone a hug when they need it.

Find a mentor

Everyone needs someone who can inspire them and can give them wise advice. Pick someone who has been around for a while and who is successful. Ask them if they will be your mentor for a set period – say three months. Don’t overburden them or expect them to solve your problems. A wise mentor will help develop your self-confidence and that will make you happier and more in control.


Brainstorm often. A brainstorming session can bring to the surface all the creativity of which you are capable. Look for the ‘nuggets’ that come out of these sessions and apply them. You will feel chuffed.

Learn something new each day

Whether it’s keeping up on current events, a new hobby or interest, or simply any new idea, taking a small amount of time to learn something new every day is a great way to add to your personal knowledge base. It helps you feel good about yourself and gives you something to share when you get home.

Smoothie, tea or coffee – tasty and energising

Your fav smoothie, a tasty earl grey tea or an energising coffee, milo, cocoa can be the reason you keep bright and cheery at the office when everything seems to be going haywire.

Nourishing lunches

The lunch break is an important refuelling stop. Take the time in the morning or the night before to make something nourishing. Choose protein and salad or vegetables over carbohydrates like grains, which can make you sluggish and tired. You will feel more energised.

Chill out with music

Chill out music for quiet days, favourite classics, thumping rap – what’s your fav? But don a set of headphones so you don’t disturb others at work.

Yummy sweet or savoury

Bring some sweets or savouries to share with your colleagues. Home-baked is always a treat, but cheese and biccies makes a welcome change.

Three words can save a life

The connections all have failed. The future promises nothing.




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New study sheds light on avoiding insomnia

Do you care for someone who is an insomniac? Or maybe it is you who has trouble sleeping?


Do you care for someone who is an insomniac? Or maybe it is you who has trouble sleeping?

Does this make your next day at work exhausting and unproductive?

The vital importance of getting adequate sound sleep has been well researched and now there is a new study that gives a clue as to how we can get back into a normal sleeping pattern and improve our health. The cure is as simple as getting back in touch with nature.

The study, published in the science journal Current Biology, found that ‘living in the modern electrical lighting environment delays the human circadian clock’ and that a weekend camping trip (or turning off the night-time lights) can quickly reset it.

Unlike the control group – whose members stayed up late at night and slept in later than usual while at home – the campers in the study maintained their regular sleep schedule. This prevented the ‘social jetlag’ that contributes to Monday morning grogginess that occurs because of the body clock shifting later over the weekend (because we tend to stay up later and use more light-emitting devices on weekends).

Without being thrown off by artificial light, the campers’ biological night had naturally lengthened – as it does with animals. “This has been assumed but never demonstrated,” said one of the 11-member research team, Professor Kenneth Wright, from the University of Colorado Boulder.

“When light hits photoreceptors in the eye, it alters the master clock which then signals a cascade of events that impact rhythms in our body, influencing not only when we sleep and rise, but also the timing of hormone releases that impact appetite, metabolism and more.

“Our studies suggest that our internal clock responds strongly and quite rapidly to the natural light-dark cycle.”

Professor Wright believes his findings could help light-based approaches for boosting work performance, quelling seasonal depression and circadian sleep-wake disorders.

“Living in our modern environments can significantly delay our circadian timing, and late circadian timing is associated with many health consequences,” he said.

According to the Medical Journal of Australia, population surveys have shown that between 13 and 33 per cent of the adult population have regular difficulty either getting to sleep or staying asleep.

So, if you have been on a nightshift or have jet lag, try and shift your body clock back to normal by going out into the daylight for as much of the day as you can, then turning off the lights at sundown and getting around with a candle.

Do not watch TV, use a mobile phone, computer or tablet device, as these devices emit the same light frequency as sunlight, so they switch off the body’s timely production of the sleep-inducing hormone, melatonin. This is turn impacts our ability to fall asleep, stay asleep and have good quality sleep.

We should take actions that keep us ‘in tune’ with our natural body rhythm, which is to go to sleep around 9 or 10pm and wake up at 6 or 7am – the most natural and innate rhythm of our bodies.

Read more about the research here: