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This blog started as a way for me to share my recipes + culinary adventures, tips for vibrant health + happiness, thoughts on the latest developments in nutritional medicine + the low down on the Sydney wholefoods scene and beyond...

Filtering by Category: Current Affairs

Tips for eating and sleeping on international flights

Becca Crawford


I’m getting asked a LOT of questions about whether you can take food on international flights, and what food to take etc. I haven’t eaten plane food for about 15 years instead preferring to take my own. I average 3-4 international trips a year so I’ve got plane food down to a fine art. It’s easier than you think. 

Before we dive in I will preface by saying that flying is one of the most unnatural things you can experience- from changing time zones, to radiation exposure, to the “food” offered on flights, to the air you’re breathing, to sitting for extended periods, to broken sleep and to being surrounded by a high concentration of people in very small area. So this now becomes an exercise in damage control. Is it any wonder you leave the flight looking and feeling like you’ve been in a washing machine?! Hopefully the tips below will ease the damage and have you bouncing back in no time. 


Yes, you are allowed to take your own food on planes. Liquids (which include tinned food and tubed toothpaste!!!) must be under 100g/ml. Declare anything that needs to be declared at the destination which is typically meat, dairy and eggs. Each destination country is different but this is a good general rule of thumb. The stuff I refer to below that I frequently take into USA goes through without any issues after I declare it. 

Before I leave I buy some fresh fruit and veggies – enough to keep me going for about 2-3 meals depending on length of flight. When heading back to Australia from overseas I head to the local farmers market or marketplace to buy produce. I tend to buy these the day before or the day that I’m flying out so that they remain fresh. Things like lettuce, tomatoes, celery, cucumber, capsicum, carrots etc. 

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Non-perishables that are great on planes include grass fed beef jerky, wild salmon jerky (bought this baby in Seattle!), activated nuts, goji berries, flaked coconut, nori seaweed, tinned wild fish less than 100g and raw dark chocolate (getting stuck into my 100% variety). If you’re taking cheese or hard-boiled eggs be sure to eat within 12 hours due to lack of refrigeration. I prefer not to bother with cheese and eggs as there’s plenty of other sources of protein that I list above that don’t require refrigeration. Tinned salmon spooned into cos lettuce worked a treat. Yes take plastic spoons (biodegrable if possible, though I’ve had my non biodegrable plastic ones for about 15 years and keep washing and re-using them). 

Things without pips and that don’t require chopping are easier (e.g. I prefer not to take a bunch of cherries, a large tomato or a block of hard cheese. Instead I would buy blueberries, cherry tomatoes and pre-cut large chunks of cheese or veggies into smaller pieces). Use common sense. Having said that, I did take an avocado and used a plastic knife to cut it and all was well in the world. 

Don’t forget to drink lots of water with a pinch of unrefined salt. I always carry a small container of salt in my handbag when travelling to add a pinch to all my drinking water and to sprinkle over my food. Unrefined salt = minerals. 

When flying back from overseas into Australia, note that Australia has stricter laws than most countries in that all food must be declared so try eating as much of it as possible especially all fresh foods on the flight, else declare it. Bringing in opened packets of goji berries, coconut flakes, chocolate, my activated nuts and UNOPENED Aussie beef jerky back into Australia was no problem for me when I declare it. If the beef jerky was opened they would have confiscated it.


I sleep poorly on flights so I take a natural melatonin (I like Young Living chewable Immupro) and I wear blue blocking glasses to block out all the blue light which disrupts melatonin production (and hence makes it harder to fall asleep). Young Living oils like lavender or RutaVaLa™ (which is a calming blend of Lavender, Valerian, and Rue) applied topically can support a deeper sleep. I can not sleep if I’m even slightly cold so I wear layers upon layers of warm clothing including 2 pairs of socks and a pashmina. I take a neck pillow too. 

Try to get your circadian rhythm back by adopting the time zone of the destination city as soon as you land even if this means staying up all day when all you want to do is sleep. 

Getting out into sunshine and grounding your feet in the earth help to adjust your circadian rhythm. 

Quality coffee, raw cacao powder, 100% raw dark chocolate and Young Living peppermint oil all help me stay awake! I always travel with raw cacao powder, raw cacao butter and peppermint oil to make a minty hot choc with boiling water. 

If you must eat the food know that the eggs are probably powdered and hence constitute oxidised cholesterol. Sorry to break that bad boy to you. I would avoid. The yogurts are typically low fat and flooded with additives. I personally would prefer to fast than eat plane food (though the fruit salad would be ok if I was pressed to eat something). Still, fasting is not a bad option to get your mitochondria firing…If you’ve made your mind up to eat the plane food then eat it, make peace with your decision and DON’T STRESS ABOUT IT as stress is more toxic than the most toxic food. Got it?!

RADIATION and other lurgies.

A mineral rich diet goes a very long way in supporting the body after exposure to radiation and other toxins. 

Young Living Melrose essential oil is touted to protect against radiation bombardment - I inhale a few drops in the palm of my hands and apply topically. 

I also like to rub the almighty Young Living Thieves essential oil blend on the soles of my feet (neat) before boarding, and on my neck and chest (dilute with a natural carrier oil if it feels too “hot” on your skin). I use the Thieves Room Spray or if I run out I cheat and simply dilute Thieves in a small spray bottle of water and use that to spray all around me on the plane and directly on my neck to generally support my system during the flight against any lurgies. Thieves is Young Living’s signature blend and the most copied essential oil in the world. So be on guard for imitators and cheap alternatives. If you want the real deal, or want more info on Young Living generally, simply fill out the contact form on this page of my website and I or one of my team leaders will contact you to explain it all to you as you need an existing Young Living member to set up a YL account for you. 

I like to keep things really simple and practical for the average person and not get too fancy with different expensive equipment that reduces radiation exposure because most people can’t afford it or just won’t do it. Travelling healthy shouldn’t be too burdensome or expensive otherwise it becomes a form of stress and, as I keep on saying, stress is more toxic than anything you can put in or on your body. Just do your best to minimise toxic exposure in all its guises and enjoy your travels to the full extent. 

Happy travelling!


Brisbane 25th May Healthy Homes / Healthy Swaps / Essential Oils gathering 

Becca Crawford


My recent talk on the Gold Coast in mid April on swapping out the toxins in our home was fully booked with many disappointed to not have secured a spot. I’m delighted to announce that I’m heeding to your requests to run another identical talk in QLD – this time in Brisbane on 25th May (1PM - 4:30PM in Toowong).

If you have already been to one of my Healthy Home talks please come again and bring friends to help them onto a less toxic, more nourishing path. After all, it all starts with a friend helping a friend, who helps another friend, and so on. My journey started over 20 years on the grassy knoll of Bondi with a friend telling me that conventional apples were sprayed. I was so shocked, disgusted and outraged that the “food” that I thought was healthy was actually covered in a toxic film. This then sparked a journey that radically altered the course of my life. And of course one door opened another door and from an exploration of our food system the path then lead to an investigation of the ingredients found in personal care products, household cleaning products, pharmaceuticals and everything in between. Chemical Sh%tstorm is how I would sum up what I discovered. Is it any wonder why we have this epidemic of chronic illness and degenerative disease when so much of what we ingest, touch, inhale, and slather on our skin, hair and scalp is questionable at best or toxic at worse. 

In my next Healthy Home talk I’ll show you how simple, easy and cost effective it can be to rid your house of all hormone-disruptive toxic chemicals and healthy swap to all-natural, super powerful products. In this no nonsense, comprehensive 3.5 hour talk I’ll explain how you can use therapeutic-grade essential oils and oil infused products to:

  • healthy swap ALL your conventional personal care products and household cleaning products to create a toxic-free home environment for your family;

  • turbo charge or enhance the fundamental pillars of health to take your and your family’s health to a whole new level; and 

  • healthy swap conventional pharmaceuticals with safe, yet powerfully effective, alternatives (this is very empowering as a parent!);

  • add a beautiful energy and spirit to your home making it a safe, inviting and comforting sanctuary. 

There’s no time like the present to start kicking toxic chemicals to the curb in the ONE and only environment you can control! 

Learn More, or Book Here.

I can’t wait to see you in Brissie!!!

Hi Soulla, a huge thank you for the amazing session last night. It was such an eye opener and I am feeling so inspired and ready to dive in. I was up til after midnight checking my existing personal care products only to find many of the “clean” options I have been using are scoring really high in the toxic category. Perfect time to start swapping them out! Thank you for sharing such a wealth of information and being so generous with your time. I so deeply appreciate it 🙏 
— Kate
Thank you so much for such a fantastic morning talking everything oils! Your session was brilliant and covered everything I could have hoped for. Your beautiful energy, integrity, knowledge and lovely, relaxed way of educating and sharing information was infectious (in the very best way!). Thank you again as I thoroughly enjoyed every minute of it. I’m really looking forward to seeing you again in Melbourne as you’re like a breath of fresh air and really motivated me to up my oils game. Absolutely love Young Living!! 
— Tracie
Soulla, I would have been lost if we hadn’t crossed paths. I am so different than everyone over here. You and our Young Living tribe have given me so much love and support. Without that I’m sure the stress would have taken over! 
— Kelly
Hi Soulla, I just wanted to reach out and tell you how much I appreciated today. Thank you. This is the start of my journey, yet after today’s workshop, I walked away feeling:
* empowered by the knowledge you shared
* clear on the direction I wanted to take; and
* motivated to change
The first thing I did when I got home was run all my favourite household products through the EWG website. I’m now scared to touch some of them but I’m grateful that I now know what is really inside them. I can’t wait for my Young Living Healthy Homes kit to arrive. Thanks again!
— Fabiana

My raw and real musings on motherhood...and our limited edition Mother’s Day offering

Becca Crawford



The most rewarding yet difficult endeavour I have ever embarked upon. My children bring me endless wonderment coupled with exasperation (and which dose is greater depends on the day). I have never experienced a love so pure, intense and unconditional as the love I have for my children. Yet motherhood is by far a vocation that is more painful than anything I have ever experienced. It makes my 2 honours degrees (in law and commerce), a university medal, and the running of my 4 businesses look like absolute child’s play in contrast to the daily struggle of parenting 2 children without my fiery Greek-Cypriot temper getting the better of me. As a close friend often muses “Hell hath no fury like Cypriot scorn”. Just when I think it gets easier they enter a new stage of growth and I’m back to feeling like a novice. Most of the time I feel like I am failing miserably, undeserving of the 2 beautiful souls that I have been entrusted with for such a fleeting amount of time. Guilt, shame and incompetence often riddle me. And the more I talk to other mothers (no matter how zen or perfect they appear, or how many parenting books, courses or programs they have completed) the more I realise that I am not alone. What is portrayed on social media is only one teeny part of the picture.

Don’t ever be fooled to think that it’s all roses, butterflies and unicorns for any given mother as you don’t really know what she’s going through or what goes on behind the scenes. So I’m here to tell you that no mother is perfect, that whatever you’re feeling I guarantee that we have all felt it, and that we are all doing our best to raise children without the village they have evolved to be raised in. And that mismatch in itself brings a myriad of issues. 

While the impact mothers have on their children etches deep and can last generations (for better or for worse) the saving grace is that our children are incredibly forgiving and resilient, and each day is a new start with new intentions. 

The rapid demise of my own mother to dementia over the past few years has given me great cause to stop and ponder my relationship with her and all the sacrifices she made as a mother which I only started to appreciate when I became a mother myself. To see one of the most capable, competent, and driven women I have ever met be reduced to a person devoid of mental and physical faculties, is painful beyond words. When there is nothing left to say all that can be said is “I’m sorry, and I love you”. 


As mothers, we not only bring forth life, we feed, nurture, care, support, love and protect with all our hearts. Yes motherhood involves pain and suffering (often from the first trimester). But it also involves wonder and joy. And let’s not forget that as we celebrate our special day in May. Tonight my son asked me “Mum, why did you have children?” My response: “To grow as a person…. To love and to be loved in returned, to teach you what I know and to learn from you in return.” Indeed, my children are my greatest teachers, my shiny mirrors reflecting back everything I dislike in myself and exquisitely pressing my buttons in a way that only they know how to press.  They will keep pressing and pushing until I show up as the best possible version of myself – happy, confident, capable, fair, supportive, honest, accessible, with clear boundaries. If they don’t feel I’m stepping up in any one of these areas, they will poke and prod (“act out”) until I step up.  As my children grow and mature, I feel it’s an opportunity for me to grow and mature as a person. There are many lessons to embrace, as every mother knows. 

Mothers have the power not only to rock the cradle but to rock the world”
— Dr. Bernard Jensen

So I dedicate this newsletter to my mother, and to mothers everywhere, who have done and who are doing so much for their children. I see you coming into my Broth Bar and to my classes and talks, driven by a desire to provide the best possible start to your childrens’ lives. It warms my heart to think that the next generation of children that we are raising will be more robust, resilient, taller, smarter and beautiful than our generation, due to our hard work. And for that we can pat ourselves on the back! 

Limited Edition: Organic Choc-Coated Macadamias for Mamas

To celebrate, acknowledge and honour the mothers in our lives and the incredible role they play, we have crafted as a Mother’s Day special limited edition, our signature activated macadamia nuts smothered in our signature raw dark chocolate: organic choc coated maccas for mamas! Simply superb!


Who doesn’t love that winning combo!? I hope you enjoy them as much as we have enjoyed bringing them back for sale to you as a Mothers’ Day limited edition. Throw into a larger hamper, or simply gift as a stand alone special treat. These are sure to please the yummiest/tiredest/grumpiest/happiest of mummies – for we are all these things rolled into one plus more ;-) 

Sold exclusively at Broth Bar & Larder. To organise a courier to any area within metropolitan Sydney or Wollongong simply call Broth Bar & Larder on 0421 786 009. Limited quantities available, so get in quick to avoid disappointment!