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Treadmill, exercise bike, rowing machine: what’s the best option for cardio at home?

<a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Cardio, short for cardiovascular exercise, refers to any form of rhythmic physical activity that increases your heart rate and breathing so the heart and lungs can deliver oxygen to the working muscles. Essentially, it’s the type of exercise that gets you huffing and puffing – and fills many people with dread. People often do cardio to <a href="https://pubmed.ncbi.nlm.nih.gov/30003901/">lose weight</a>, but it’s associated with a variety of health benefits including reducing the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6481017/">heart disease</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/30191075/">stroke</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/27707740/">falls</a>. Research shows cardio also improves <a href="https://pubmed.ncbi.nlm.nih.gov/29334638/">cognitive function</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/26978184/">mental health</a>. The <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">World Health Organization</a> recommends a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week. There are many ways to do cardio, from playing a team sport, to riding your bike to work, to going for a jog. If you’re willing and able to invest in a piece of equipment, you can also do cardio at home. The treadmill, stationary bike and rowing machine are the most popular pieces of cardio equipment you’ll find in a typical gym, and you can buy any of these for your home too. Here’s how to know which one is best for you. <h2>The treadmill</h2> In terms of effectiveness of exercise, it’s hard to look past the treadmill. Running uses most of your major muscle groups and therefore leads to greater increases in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1334197/">heart rate</a> and energy expenditure compared to other activities, such as cycling. As a bonus, since running on a treadmill requires you to support your own body weight, it also helps to build and maintain <a href="https://pubmed.ncbi.nlm.nih.gov/26562001/">your bones</a>, keeping them strong. This becomes even more important <a href="https://www.niams.nih.gov/health-topics/exercise-your-bone-health">as you get older</a> as the risk of developing medical conditions such as osteopenia and osteoporosis – where the density of your bones is reduced – increases. But the treadmill may not be for everyone. The weight-bearing nature of running may exacerbate pain and cause swelling in people with common joint conditions such as osteoarthritis. Also, a treadmill is likely to require greater maintenance (since most treadmills are motorised), and can take up a lot of space. <h2>Stationary bike</h2> The stationary bike provides another convenient means to hit your cardio goals. Setting the bike up correctly is crucial to ensure you are comfortable and to reduce the risk of injury. A general rule of thumb is that you want a slight bend in your knee, as in the picture below, when your leg is at the bottom of the pedal stroke. While cycling has significant benefits for <a href="https://pubmed.ncbi.nlm.nih.gov/21496106/">cardiovascular</a> and metabolic health, since it’s non-weight-bearing it doesn’t benefit your <a href="https://www.sciencedirect.com/science/article/pii/S0026049507003253">bones</a> to the same extent as walking and running. On the flipside, it offers a great cardio workout without stressing your joints. <h2>Rowing machine</h2> If you’re looking to the get the best cardio workout in the least amount of time, the rowing machine might be for you. Because rowing requires you to use all of your major muscle groups including the upper body, your heart and lungs have to work even harder than they do when <a href="https://pubmed.ncbi.nlm.nih.gov/32627051/">running and cycling</a> to <a href="https://pubmed.ncbi.nlm.nih.gov/8325720/">deliver oxygen</a> to those working muscles. This means the energy expended while rowing is comparable to running and <a href="https://pubmed.ncbi.nlm.nih.gov/3193864/">greater than cycling</a>. But before you rush off to buy a new rower, there are two issues to consider. First, the technical challenge of rowing is arguably greater than that of running or cycling, as the skill of rowing is often less familiar to the average person. While a coach or trainer can help with this, just remember a good rowing technique should be felt primarily in your legs, not your arms and back. Second, the non-weight-bearing nature of rowing means it misses out on the same bone health benefits offered by the treadmill – although there is some evidence it still can increase bone density <a href="https://pubmed.ncbi.nlm.nih.gov/7551766/">to a smaller degree</a>. Nevertheless, like cycling, this drawback of rowing may be negated by offering a more joint-friendly option, providing a great alternative for those with joint pain who still want to keep their heart and lungs healthy. <h2>So, what’s the best option?</h2> It depends on your goals, what your current health status is, and, most importantly, what you enjoy the most. The best exercise is the one that gets done. So, choose whichever piece of equipment you find the most enjoyable, as this will increase the likelihood you’ll stick to it in the long term.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/213352/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, Lecturer in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, Lecturer in Exercise Science, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, Professor in Allied Health and Health Services Research, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/treadmill-exercise-bike-rowing-machine-whats-the-best-option-for-cardio-at-home-213352">original article</a>.

Body

Coronation Quiche anyone? You’ll need to fork out A$38. Here are cheaper and healthier options

If you are a monarchist, or just enjoy the tradition of the royal family, you may have heard about the Coronation Quiche – made with spinach, broad beans and tarragon. The idea is for us to make it and share it with friends and family during the coronation celebrations in May. King Charles and Queen Consort Camilla have just shared a <a href="https://www.royal.uk/coronation-quiche-0">recipe</a>. <blockquote class="twitter-tweet"> Introducing… Coronation Quiche! Chosen personally by Their Majesties, The King and The Queen Consort have shared a recipe in celebration of the upcoming <a href="https://twitter.com/hashtag/CoronationBigLunch?src=hash&ref_src=twsrc%5Etfw">#CoronationBigLunch</a> taking place up and down the country. <a href="https://t.co/aVcw9tNarP">pic.twitter.com/aVcw9tNarP</a> — The Royal Family (@RoyalFamily) <a href="https://twitter.com/RoyalFamily/status/1647917367798939648?ref_src=twsrc%5Etfw">April 17, 2023</a></blockquote> As dietitians, we’re interested in the quiche’s nutritional value. So we analysed its contents and found that although it’s quite a healthy dish, we could make a healthier version. Spoiler alert: the original recipe contains lard (pork fat). We’ve also found we could make the quiche using cheaper or more easily available ingredients. <h2>What exactly is a quiche?</h2> Today, most people consider quiche a French dish that’s essentially a savoury pie. It typically consists of a pastry crust filled with a mixture of eggs, cream and cheese, plus various other ingredients such as veggies, meat and herbs. Quiche can be served hot or cold. You can have it for breakfast, lunch or dinner with salad or veggies. <h2>How much does it cost?</h2> Quiches are usually quite economical to make. Most of the basic ingredients are cheap, and you can adapt the fillings depending on what’s in the fridge or left over from recent meals. Let’s see if this applies to the Coronation Quiche. We split the costs into typical quantities you can buy at the shops (for instance, six eggs) and the costs to make the quiche (which only needs two eggs). If you make the quiche from scratch and have to buy the ingredients in quantities sold in the shops, this will cost you almost A$38. Although this may seem a lot, you’ll have some ingredients left over for another meal. So how much do the ingredients cost for one quiche? We worked it out at $12 for the entire quiche, or $2 a serve. Quite reasonable! <h2>Can you make it even cheaper?</h2> Busy lives and the rising cost of living are front of mind right now. So here are a few things you can do to save time and money when making a Coronation Quiche: <ul> <li> buy pre-made pastry. Keep any sheets you don’t use for the quiche in the freezer </li> <li> use <a href="https://theconversation.com/are-home-brand-foods-healthy-if-you-read-the-label-you-may-be-pleasantly-surprised-189445">home-brand products</a> where possible </li> <li> consider vegetable shortening as it is a little cheaper than lard </li> <li> buy vegetables in season and from a farmers’ market </li> <li> can’t find tarragon? Try seasonal and cheap herbs such as parsley, basil or rosemary </li> <li> can’t find broad beans? Try cheaper pulses such as edamame or cannellini beans. </li> </ul> <h2>How nutritious is the Coronation Quiche?</h2> We also looked at the Coronation Quiche’s nutritional profile. We expressed quantities for the whole quiche, and per serve. <img src="https://oversixtydev.blob.core.windows.net/media/2023/04/quiche-nutrient.jpg" alt="" width="1280" height="720" /> <h2>The healthy … and the not so healthy</h2> This quiche has high amounts of healthy protein and fibre that come from the broad beans and eggs. One serving of this quiche gives you about 18-25% of your daily protein and about 10% of your daily fibre requirements, which is great. But the quiche has high levels of saturated fat, mostly from its high amounts of lard, butter and cream. Saturated fat has been linked to an increased risk of <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub3/full">cardiovascular events</a>, such as heart attacks and stroke, because it raises levels of LDL cholesterol (the bad kind of cholesterol). This LDL cholesterol can build up in the walls of arteries and form plaques, leading to arteries hardening over time and increasing the risk of heart attack and stroke. So, high amounts of saturated fats is something we want to avoid eating too much of, especially if we have cardiovascular disease. It’s also something we want to avoid if we’re trying to lose weight. For an average Aussie consuming roughly 9,000 kilojoules per day, the recommended maximum intake of saturated fat is about 24 grams. Just one serve of this quiche has about 17g of saturated fat, which means there’s not much wriggle room for other foods after you have a slice. You may be better off trying <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-rolled-oats-quiche">this quiche</a> instead, as it has half the amount of saturated fat as the Coronation Quiche. You could even try a <a href="https://www.wellplated.com/crustless-quiche/">crustless quiche</a>. <h2>4 ways to make a healthier quiche</h2> Here are a few swaps to help make this recipe healthier: 1. Use low-fat options. If you’re watching your weight and looking to reduce the kilojoules of the quiche, swap the full-fat cheddar cheese, milk and double cream to low-fat products. This will reduce the total fat content per serve from 29.6g to 15g and save 112.2 kilojoules per serve 2. Ditch the lard. Swap the lard for butter to save 15g of total fat per serve. This may change the texture of the quiche slightly but it will reduce the kilojoules 3. Use feta. Swap the cheddar cheese for feta cheese, which has fewer kilojoules per gram 4. Add extra veggies. This increases the fibre content of the quiche and adds loads of extra nutrients. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/coronation-quiche-anyone-youll-need-to-fork-out-a-38-here-are-cheaper-and-healthier-options-204100" target="_blank" rel="noopener">The Conversation</a>.

Food & Wine

Groceries option even cheaper than ALDI

With the cost of living crisis many Aussies are struggling to put dinner on the table, so they’re turning away from big chains like IGA and Coles and heading over to supersize store Costco. Originally an American chain, there are only 15 Costcos across the country, but with inflation rising to seven per cent and interest rates sitting above six per cent, Aussies are rethinking where and how they shop. Costco is being boasted as a lifesaver and worth the drive if you don’t live near one of the stores. Many Aussie parents have turned to Costco to help their families through the tough times, but it’s not your ordinary grocery store. Costco required you pay a $60 annual membership fee to shop there. The fee entitles members to exclusive access to its petrol stations as well. Although an upfront fee may leave shoppers hesitant, plenty of Aussies have shared online that it’s worth the money. Costco differs from other grocery stores because it’s a wholesaler, so you can only buy things in bulk. The idea is that shoppers spend more to begin with, but it ends up costing them less in the long run. It’s very much suited to large households. An Aussie mum posted on Facebook to share that popping her “Costco cherry”, saved her over $500. “I did a bit of maths, if I did the same shop at Woolies/Coles, I would have spent $1160. If I shopped at Aldi, I would have spent $985. If you can afford to buy in bulk, I highly recommend it will save you in the long run,” she wrote on Facebook. She shared exactly what she bought to have that much cash left over, and believes she managed to buy enough snacks to last an entire school term. “School lunch snacks x3 kids, will last the whole of next term (I do a three snack rule and put them in a zip lock bag, to grab and go, chips – vege chips, smith’s or jumpys, tiny teddy’s or panda Bickies and some muesli bar/fruit stick) then I just have to add a sandwich, fruit and popper.” The mum also bought some everyday items like, “Toilet paper, poppers and water,” and stocked up on meat to last a good while. “Mince, pork, beef, all divided up into 1kg lots and frozen,” she explained. She also stocked up on hand wash, cheese and fruit and veg, but shared that some of the most significant savings came from buying pantry basics. “Spices and sauces, Big savings here if you use a lot, like I do, as I cook most things from scratch,” she said. She added she thinks the membership is worth it if shoppers are savvy in their approach. “Everyone says the $60 membership isn’t worth it; well, if you shop smart, it’s well worth it; I’m going to aim to go 4 times a year,” she shared. She’s no outlier when it comes to Aussie mum’s shopping at Costco. One mum shared that with three kids in high school, the savings are worth it. “The snacks are so much cheaper than at supermarkets,” she revealed, adding that she heads over to Costo every few months to stock up. “I spend a few hundred every two or three months, and it saves me on buying expensive snacks every week.” Another mum chimed in, agreeing that it was a lifesaver for snacks and cheap meat options. “It is good for meat products and lunch box items,” the woman said. Another shared that it is worth the investment, particularly to find affordable options for school lunches. “If you have kids at school! 100 per cent I recommend it. I got a month’s worth of school stuff for what I was spending a fortnight,” she shared. While another revealed that Costo has helped keep her budget down during these tough times. “Costco saves us so much money on school snacks and meat alone!” Plenty of shoppers have been referred to ALDI if their regular shop is proving too costly, but Costco can save you the big bucks. Image credit: Shutterstock

Food & Wine

What happens if I can’t pay my mortgage and what are my options?

With rising costs of living, including interest rate rises, many people are really worried about their mortgage. So, what actually happens if you can’t pay your mortgage – and what are your options? Here’s what you need to know. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/480028/original/file-20220819-26-vpnqeb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/480028/original/file-20220819-26-vpnqeb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/480028/original/file-20220819-26-vpnqeb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=451&fit=crop&dpr=1 600w, https://images.theconversation.com/files/480028/original/file-20220819-26-vpnqeb.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=451&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/480028/original/file-20220819-26-vpnqeb.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=451&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/480028/original/file-20220819-26-vpnqeb.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/480028/original/file-20220819-26-vpnqeb.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/480028/original/file-20220819-26-vpnqeb.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="" /></a><figcaption>It’s not particularly rare for a borrower to face a period of temporary financial hardship. Photo by Tierra Mallorca on Unsplash, <a class="license" href="http://creativecommons.org/licenses/by/4.0/" target="_blank" rel="noopener">CC BY</a></figcaption></figure> Payment deferrals, payment plans or getting fees waived It’s not particularly rare for a borrower to face a period of temporary financial hardship, often due to circumstances beyond their control. <a href="https://www.rba.gov.au/publications/bulletin/2021/sep/the-financial-cost-of-job-loss-in-australia.html" target="_blank" rel="noopener">Job loss</a>, relationship breakdowns, natural disasters, injuries and illnesses all affect the capacity of householders to repay their loan, especially given mortgages tend to run over many years, if not decades. Banks have “hardship” processes to deal with borrowers who are temporarily unable to repay their loan. The <a href="https://www.ausbanking.org.au/" target="_blank" rel="noopener">Banking Code of Practice</a>, to which most banks subscribe, provides guidelines for lenders to help consumers through financial difficulties. One form of relief is a payment deferral or “holiday”. That’s where a customer is able to postpone repayments until the issue causing hardship is resolved. Many people used this option during COVID lockdowns. However, a payment holiday sometimes simply “kicks the can down the road” and the customer is still in financial trouble when their temporary payment holiday ends. Other options include payment plans. This is where you pay back less per month but the mortgage lasts longer overall. Or, the bank may simply offer advice on how to handle finances until you’re back on your feet. It is also possible for banks to waive discretionary fees (such as those related to overdue payments). Banks don’t really want you to default Banks typically do not want their customers to default on property. They’re usually protected against losses themselves through lender’s mortgage insurance, but banks see mortgage holders as particularly valuable customers. They have shown they can obtain finance and repay loans. Usually, it’s easier for the bank to make hardship arrangements with a customer - and build trust along the way - than it is to wind up a mortgage, seize the property and then have to deal with trying to sell it in a flagging market. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/480029/original/file-20220819-15-jlfc4b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/480029/original/file-20220819-15-jlfc4b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/480029/original/file-20220819-15-jlfc4b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/480029/original/file-20220819-15-jlfc4b.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/480029/original/file-20220819-15-jlfc4b.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/480029/original/file-20220819-15-jlfc4b.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/480029/original/file-20220819-15-jlfc4b.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/480029/original/file-20220819-15-jlfc4b.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="" /></a><figcaption>Mortgagee-in-possession can lead to lower sale price. Photo by RODNAE Productions/Pexels, <a class="license" href="http://creativecommons.org/licenses/by/4.0/" target="_blank" rel="noopener">CC BY</a></figcaption></figure> What about my credit score? Recent <a href="https://www.creditsmart.org.au/financial-hardship/changes-to-credit-reporting-from-july-2022/" target="_blank" rel="noopener">changes</a> to the credit legislation make it easier to apply for a payment plan without affecting your credit score. From July 1, 2022, under the terms of a financial hardship arrangement, a customer’s credit report will show they have made on time repayments for the period of the arrangement – providing they have followed the terms of the hardship agreement. Credit reports will also indicate whether (but not why) a customer is in a financial hardship arrangement. This information stays on a credit report for one year, then disappears. Importantly, though, hardship information will be visible to other credit providers, and may affect a customer’s ability to get other loans during the period. I’m struggling. So what should I do? Contact your financial institution as early as you can. Your bank may be able to offer payment relief in the form of reduced payments or a holiday from repayments – or a combination of both. You usually need to provide evidence for the reason for financial hardship, and there’s an expectation you’ll be able to resume repayments when the temporary issue is resolved. Not every application for hardship will be successful, particularly if you have made promises to repay in the past and not followed through. <a href="https://moneysmart.gov.au/how-life-insurance-works/income-protection-insurance" target="_blank" rel="noopener">Income protection insurance</a> (for those who plan for uncertainties) may help prevent the need for hardship arrangements in the first place. If you see the issue as ongoing, rather than temporary, consider a different approach. If you’re ahead on your mortgage (as many Australians were during the pandemic), or you have significant equity in your house, consider refinancing. That’s where you take out a new mortgage to repay an existing loan. You may be able to get a lower monthly repayment, especially if you have built an equity stake greater than 30%. It won’t always be an option, especially if you are a recent borrower facing rising interest rates, stagnant or falling house prices, and have limited equity. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/480030/original/file-20220819-1146-svsca9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/480030/original/file-20220819-1146-svsca9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/480030/original/file-20220819-1146-svsca9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/480030/original/file-20220819-1146-svsca9.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/480030/original/file-20220819-1146-svsca9.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/480030/original/file-20220819-1146-svsca9.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/480030/original/file-20220819-1146-svsca9.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/480030/original/file-20220819-1146-svsca9.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="" /></a><figcaption>A growing number of Australians are worried about their home loan. Photo by mentatdgt/Pexels, <a class="license" href="http://creativecommons.org/licenses/by/4.0/" target="_blank" rel="noopener">CC BY</a></figcaption></figure> In dire circumstances, you may be able to <a href="https://www.ato.gov.au/individuals/super/withdrawing-and-using-your-super/early-access-to-your-super/" target="_blank" rel="noopener">access your superannuation early</a> (which means you may have a lot less to retire on). If you really do need to sell, it is better to sell the property of your own volition, rather than having a forced sale. Mortgagee-in-possession (which is where the bank sells the house) can often lead to a lower sales price than a vendor-led campaign, and the time frame may not suit you. Free help is available. The <a href="https://www.arca.asn.au/" target="_blank" rel="noopener">Australian Retail Credit Association</a> provides information on how hardship processes are reported, while the <a href="https://financialrights.org.au/factsheets/mortgage-stress/" target="_blank" rel="noopener">Financial Rights Legal Centre</a> helps advocate for consumers through the mortgage stress process. The government’s <a href="https://moneysmart.gov.au/managing-debt/financial-hardship" target="_blank" rel="noopener">Moneysmart</a> site also provides information on how to navigate the hardship process.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/188891/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/andrew-grant-442581" target="_blank" rel="noopener">Andrew Grant</a>, Senior Lecturer in Finance, <a href="https://theconversation.com/institutions/university-of-sydney-841" target="_blank" rel="noopener">University of Sydney</a> This article is republished from <a href="https://theconversation.com" target="_blank" rel="noopener">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-happens-if-i-cant-pay-my-mortgage-and-what-are-my-options-188891" target="_blank" rel="noopener">original article</a>. Image: Getty Images

Money & Banking

With the current national lettuce shortage, cabbage has become the next best option. Here’s why:

There are many types of cabbage and lettuce. However, a lot of people particularly mistake green cabbage (the most common type of cabbage sold at the supermarket) for iceberg lettuce due to their similar appearances. Though green cabbage and iceberg lettuce may look alike, they have completely different nutritional profiles. Both cabbage and iceberg lettuce are low in calories and deliver minimal protein, fat, and carbs. Meanwhile, green cabbage is higher in most nutrients – except vitamin A. Cabbage is also higher in minerals than iceberg lettuce. It contains more calcium, iron, magnesium, phosphorus, potassium, and <a href="https://www.healthline.com/nutrition/manganese-benefits">manganese</a>. It also contains more fiber, a nutrient essential to digestive health Keep in mind that the table above compares only two varieties of cabbage and lettuce. Different types of lettuce and cabbage contain varying amounts of nutrients. Cabbage beats iceberg lettuce in fiber content and including either cabbage or various forms of leafy green lettuce in your diet can significantly boost your fiber intake. Both cabbage and iceberg lettuce are good sources of nutrients. However, cabbage contains significantly more vitamins and minerals than iceberg lettuce, including vitamins C and K, folate, and potassium. Green cabbage is packed with antioxidants, including polyphenol compounds and vitamin C. Antioxidants have powerful anti-inflammatory properties and help fight cellular damage caused by unstable molecules called free radicals.. Iceberg lettuce contains antioxidants, cabbage and other lettuce varieties like red lettuces contain much higher amounts. Incorporating vitamin-, mineral-, and <a href="https://www.healthline.com/nutrition/foods-high-in-antioxidants">antioxidant-rich foods</a> into your diet can help reduce your risk of many chronic conditions, such as diabetes and heart and neurodegenerative diseases It should be noted that other varieties of lettuce, such as romaine lettuce and red leaf lettuce, are packed with vitamins, minerals, and antioxidants. In fact, these lettuce varieties can contain higher amounts of certain nutrients than cabbage does. If you’re looking for the healthier option of the two, choose cabbage. Lettuce varieties such as red leaf lettuce and romaine are also good options. Cabbage, including green and red cabbage, is typically higher in vitamins, minerals, and beneficial plant compounds than iceberg lettuce. However, keep in mind that cabbage has a different taste and texture than lettuce, so it might not work well in certain lettuce-based recipes. Image: Getty

Food & Wine

Always got room for dessert? A new option has landed

Guzman y Gomez (GYG) have been rolling out a new soft serve dessert at select restaurants over the past few weeks, and it has now officially landed at over 50 restaurants across the country. GYG says their new soft-serve is 100% and contains no nasty additives or preservatives. The soft serve comes as a classic waffle cone or a small or large sundae. For something extra, you can also grab a Churro Sundae, complete with dulce de leche or chocolate sauce and a churro on top. The move sees GYG move into the popular take-away dessert space that has long been dominated by eateries like Maccas, who are the current king of the soft serve with the bargain buy sitting at $0.70, where as GYG's will cost you $2.50. However, the Sundaes are closer in price, with GYG charging $3.50 for a small, $4.50 for a large and $5.50 for the Churro Sundae. Pop into your local GYG today and give these new flavours a go! Image: Guzman y Gomez

Food & Wine

Parkinson’s early warning signs and at-home care options

It’s estimated that out of every 1,000 Australians, <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/parkinsons-disease" target="_blank" rel="noopener">four</a> will be diagnosed with Parkinson’s disease (or <a href="https://www.nzbri.org/Labs/parkinsons/Epidemiology/#:~:text=The%20number%20of%20people%20with,to%20reach%2022%2C000%20by%202040." target="_blank" rel="noopener">one out of 500 Kiwis</a>), the disorder that targets the nervous system and can cause tremors, poor balance, and even changes to how we speak and write. In Australia, 37 people will hear the words, “You have Parkinson’s” each day, and <a href="https://www.parkinsonsnsw.org.au/world-parkinsons-day/" target="_blank" rel="noopener">World Parkinson’s Day</a>, on April 11, hopes to raise awareness of the incurable condition. Though anyone at any age can be diagnosed, people over the age of 65 are more commonly diagnosed than other age groups. Bob Linton knows this all too well after he was diagnosed at the age of 72. Initially, he and his wife Liz struggled to manage his condition until they connected with Home Instead, one of Australia’s leading in-home care providers, and his new carer, Janine. Now about to celebrate his 75th birthday, Bob has no intention of slowing down and has even picked up his golf clubs again. “Janine has been helping me get to the golfing range and the golf course twice a week. It’s great. I just forget about the Parkinson’s and keep on moving forward,” Bob said. “We do nine holes, and Janine is my caddy. I really enjoy it because I’ve always liked playing golf. I had a stroke three years ago and I find it difficult to walk on my own, but Janine helps me get out and about. Though I’ve lost quite a bit of sight, I just ask Janine, ‘Was it straight? Was it to the right or the left?’ and she gives me the guidance I need. I can’t ask for much more than that. “Janine and I also go for walks, to my medical appointments, and sometimes have lunch out. Life is very, very good. Home Instead has been excellent. We didn’t want to look at any other options because I want to stay living at home.” His wife has also appreciated the difference, and now gets some much-needed time to herself. “Having help from Home Instead is a great arrangement for us – it’s ideal as Bob doesn’t need to go into care and we just feel so comfortable with Janine in our home. Knowing he is being looked after by someone I can trust is so important to us as a family. It’s been wonderful,” Liz said. Though Parkinson’s is treatable with different medications, and sometimes surgery, it’s important to notice the signs early, before they worsen with time. According to the <a href="https://www.mayoclinic.org/diseases-conditions/parkinsons-disease/symptoms-causes/syc-20376055" target="_blank" rel="noopener">Mayo Clinic</a>, experiencing tremors in your hands or fingers, slowed movement, a stooped posture, impaired balance, or changes to your writing or speech should prompt you to visit your doctor to determine whether it is Parkinson’s or something else entirely. Image: Getty Images

Body

Vegan meal option at wedding sparks outrage

A photo of the lacklustre vegan meal option at a wedding reception has gone viral online, sparking outrage. The image, initially posted to the wedding guest’s social media account, shows a plate on which rests a handful of wilted rocket leaves, three pieces of rockmelon and honeydew melon, and a few drops of balsamic dressing. Her caption reads, “Vegan option at a wedding”, along with an eye-roll emoji. The post has since been shared to Reddit, prompting hundreds of responses, both from vegans and non-vegans alike. One commenter wrote, “What the fudge is this supposed to be? This is so insulting,” while another said, “This is literally so rude to your guest. I’d be so pissed.” A third person wrote, “It’s a couple mouthfuls of pure arugula and like half a bite of fruit. I’d send this back & get my own food if necessary. This is straight up disrespectful.” Another commenter said, “In these scenarios, you’re more than justified in drinking 3x your normal alcohol consumption and going on an angry vegan rant.” One commenter summarised popular opinion well, writing, “I’m not a vegan, but this lack of planning would infuriate me. Your life choices should be heard and accepted, regardless of anyone else’s feelings. To provide that as a meat-free alternative is frankly poor.” Many assumed that the couple were responsible for the bland meal, with one commenter writing, “Please be considerate about people’s choices at your wedding.” However, others argued that the caterers were responsible, with one commenter sharing their own experiences, writing, “I’m trying to plan a wedding right now and most caterers won’t even provide a vegan option unless at least two people will be eating it and I’m pretty sure I’m gonna be the only vegan there. It’s very difficult for me.” A chef shared their perspective, writing, “As a chef - that’s not the couple, that’s a poorly-run kitchen. No self-respecting chef would serve this.” Fellow vegans agreed that meals like this were a depressingly regular occurrence, with one writing, “I’ve got relatives that would pull something like this. My whole life they ****ed with me because I’m a veggie.” Other commenters failed to see the problem, with one person commenting, “It’s vegan, isn’t it?”

Food & Wine

“No option”: Bombshell Gladys resignation amid anti-corruption probe

New South Wales Premier Gladys Berejiklian has announced her resignation, following the revelation she was under investigation by the state’s corruption watchdog. Ms Berejiklian is being investigated by the NSW Independent Commission Against Corruption (ICAC) to determine whether there was a conflict of interest between her public duties and private life while she was in a relationship with former MP Daryl Maguire. “It pains me to announce but I have no option but to resign from the office of Premier,” Ms Berejiklian told reporters at Friday’s press conference. “Standing aside is not an option for me as Premier of NSW. “The people of the state need certainty as to who their leader is during the challenging time of the pandemic.” While reading from a prepared statement, Ms Berejiklian said she regretted leaving during the pandemic, but was left with no alternative following the announcement from ICAC. <img style="width: 500px; height: 281.0304449648712px;" src="https://oversixtydev.blob.core.windows.net/media/7844573/gladys-abc.jpeg" alt="" data-udi="umb://media/9871d1da82be473bbe96d8e182a9ccec" /> Image: ABC News / YouTube “My resignation as Premier could not occur at a worse time but the timing is completely outside my control as the ICAC has chosen to take this action during the most challenging weeks of the most challenging time of the state’s history,” she <a rel="noopener" href="https://www.abc.net.au/news/2021-10-01/icac-investigating-gladys-berejiklian-daryl-maguire/100506956" target="_blank">said</a>. “Resigning at this time is against every instinct of my being and something I do not want to do.” Ms Berejiklian also announced she would be resigning from Parliament and would step down as soon as a by-election could be held. She denied involvement in any corrupt conduct while in Parliament. “I have always acted with the highest level of integrity,” she said. “I have absolutely no regrets during my time in public life. “My only regret will be not to be able to finish the job to ensure the people of NSW transition to living with COVID.” ICAC investigates corruption claims The premier confirmed she was in a relationship with Mr Maguire during an ICAC hearing last year. In the new investigation, Ms Berejiklian will be questioned about grants awarded to community organisations in Wagga Wagga in 2012, when Mr Maguire was the local member for the area. The hearings are expected to run for 10 days, and will examine whether the premier breached public trust by failing to report anything in relation to her relationship with Mr Maguire at the time which may constitute corrupt conduct. The ICAC will also investigate whether Mr Maguire used his membership of the NSW Parliament to the benefit of himself and his associates. Meet the potential candidates Ms Berejiklian remains Premier until the Liberal Party decides on her successor, and some members have already announced they will put their names forward for the job. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7844571/rob-stokes.jpg" alt="" data-udi="umb://media/3508b2061fdd4ca894f673a9d27e020d" /> Image: @robstokesmp / Instagram Planning Minister Rob Stokes has announced that he will contest for leadership, having run against Ms Berejiklian following Mike Baird’s resignation. It is understood that Mr Stokes would be prepared to nominate himself for the position when the party room meets to elect the new Premier on Tuesday. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7844569/dom-perrottet.jpg" alt="" data-udi="umb://media/19987bb8387f401d9c06636b111bb539" /> Image: @dom.perrottet / Instagram Treasurer Dominic Perrottet is also believed to be a frontrunner to replace Ms Berejiklian, though he is yet to announce whether he will. <img id="__mcenew" src="https://oversixtydev.blob.core.windows.net/media/7844568/constance.jpg" alt="" data-udi="umb://media/f08dd422ed324ddda6a71cf48025de81" /> Stuart Ayres (left) and Andrew Constance (right) are also potential contenders for the premiership. Image: Instagram Other potential candidates <a rel="noopener" href="https://www.smh.com.au/politics/nsw/perrottet-and-stokes-emerge-as-frontrunners-for-nsw-premier-20211001-p58whc.html" target="_blank">include</a> Tourism Minister Stuart Ayres and Transport Minister Andrew Constance. Image: Getty Images

News

ALDI releases insanely affordable family dinner option

If you’ve ever been drawn to the convenience of a meal kit - where everything is included and you just have to cook it - this is the news for you. ALDI, known for their exclusive and own-brand food products that have attracted so many loyal fans, has launched its first series of DIY cooking kits. So what sets these apart from the dozens of other meal kits? For one thing, you can pick them up during your weekly shop and avoid the online ordering and commitment that comes with subscription-based kits. The second, and most important thing, is the low price, at just $3.99 a kit. Though they aren’t as comprehensive as kits such as Hello Fresh, they are still worth it. Unlike the standard sauce with noodles or rice kits already available in supermarkets, these ones include all the veggies you’ll need, already prepped. The one thing you’ll need to pick up yourself are the necessary proteins and carbohydrates. Though the kits require you to purchase your noodles and chicken as well, they still feed a family of four for about $14, or $3.50 per person. Plus, you can easily substitute items for ones you prefer. Each kit comes with a QR code that takes you to demonstrations that will walk you through each recipe, saving you from having to worry or plan dinner when you’re out of energy or time.

Food & Wine

What if I can’t pay my rent? These are the options for rent relief in Australia

You’ve lost income because of the coronavirus crisis and finding it hard to pay the bills. What if you can’t pay your rent? The short answer, if you live in Australia, is that rules changes give you more time – at least six months – before you face eviction. But that’s all. Nothing else has changed. As <a href="https://www.theguardian.com/australia-news/live/2020/apr/03/coronavirus-update-live-news-australia-queensland-victoria-nsw-qld-tas-act-sa-wa-nt-covid19-latest-updates?page=with:block-5e86b5d58f0866297e9f624a">Prime Minister Scott Morrison has said</a>, the moratorium on evictions “doesn’t mean there’s a moratorium on rents”. Whatever rent you don’t pay you will still owe, with consequences eventually. There’s unlikely to be any other national assistance for residential tenants along the lines the commercial tenancy market <a href="https://www.pm.gov.au/media/update-coronavirus-measures-030420">might get</a>. But there may be other assistance on offer according to your state and territory. In Queensland, for example, you may be eligible for a one-off rental payment. So this is how your options stand. Eviction moratorium The National Cabinet – incorporating the federal cabinet and state and territory leaders – announced the eviction moratorium <a href="https://www.abc.net.au/news/2020-04-03/eight-million-tenants-wait-to-learn-coronavirus-rent-bill/12114082">on March 29</a>. Rental law is a state and territory matter, so legal enforcement depends on these governments enacting legislation. Tasmania was the first <a href="https://www.cbos.tas.gov.au/topics/housing/residential-tenancies-covid-19-emergency-provisions">to do so</a>, pre-empting the National Cabinet decision with a four-month ban on evictions. It’s likely a good indication of what other states and territories will do. The Tasmanian legislation prohibits commercial and residential landlords from serving notice to vacate for rent arrears for the duration of the “emergency period”, unless: <ul> <li>the lease is non-fixed term and property is being sold (with notice being served before April 3)</li> <li>the Residential Tenancy Commissioner orders termination because of “severe hardship” to either party.</li> </ul> Severe hardship is an established part of tenancy law. It allows parties to apply for a fixed-term lease to be terminated without penalty. It is possible a landlord could argue financial hardship based on needing rent to cover their own debts, but commissioners (or tribunals in other jurisdictions) are likely to scrutinise such applications closely. (Severe hardship is discussed further below, under “What if I want to break the lease?”). What if I don’t pay my rent? If you don’t pay your rent, your debt will keep accruing. Once the moratorium ends, you face eviction. Your landlord will have the right to keep your bond to cover the rent. If you owe more, they can chase it up through debt collectors or file court proceedings. If this happens, your personal <a href="https://www.canstar.com.au/credit-score/what-is-a-credit-rating/">credit rating</a> could take a hit, and costs may be added to any judgment against you. So take the Prime Minister’s <a href="https://www.afr.com/property/commercial/office-tenants-inundate-landlords-with-rent-relief-requests-20200330-p54fe6">advice</a>: negotiate with your landlord or agent. Try to work out an arrangement both sides can live with. Remember, many private landlords rely on rent to pay the mortgage. Even with the <a href="https://www.ausbanking.org.au/covid-19-relief-faqs/">major banks offering mortgage relief</a> during coronavirus crisis, the interest on that debt will keep accruing. Can I get any rent assistance? There are generally no special provisions for rent assistance during the coronavirus crisis. So far only <a href="https://www.qld.gov.au/housing/renting/rent-assistance/bond-loan/covid19-rental-grant">Queensland</a> is offering any form of special rental assistance – a one-off payment of up to $2,000, paid directly to your lessor. To be eligible, you must have lost your job due to the pandemic and have applied to Centrelink for income support. In other states the usual rules for <a href="https://www.servicesaustralia.gov.au/individuals/services/centrelink/rent-assistance">rent assistance</a> apply. You need to first qualify for Centrelink income support, such as the JobSeeker payment, Youth Allowance or the Parenting Payment. Centrelink provides up to A$139 a fortnight if you’re single, and A$164 for a couple with two children. What about a rent reduction? As mentioned, there’s no sign there’ll be direct subsidies for residential tenants, though there may be a national package to reduce commercial rents. The closest thing so far announced is the <a href="https://www.abc.net.au/news/2020-04-02/act-government-covid19-coronavirus-spending-package-announced/12114504">Australian Capital Territory’s</a> encouragement to residential landlords to lower rents by at least 25% through direct tax relief equal to half the discount (up about $100 a week). The scheme is voluntary, so it remains to be seen how effective it will be. What if I want to break the lease? If you’re not on a fixed-term lease, but a monthly or weekly tenancy, you simply have to give the required notice to the landlord (usually 21 days). If you’re on fixed-term lease, state and territory laws allow both tenants and owners to apply to break the lease without penalty if its continuation causes “severe hardship”. But this option “should be seen as a last resort,” <a href="https://www.cbos.tas.gov.au/topics/housing/residential-tenancies-covid-19-emergency-provisions">advises</a> the Tasmanian government. “It is best to maintain a positive relationship between owners and tenants. The best way to do this is for owners and tenants to discuss their concerns.” It is possible your lease may contain a force majeure clause providing for suspension or termination when unforeseeable events (for which neither party is responsible) occur. Unfortunately, such clauses are extremely rare in leases, and unlikely to cover pandemics. Is there anything else to consider? If you consistently miss rent payments you risk going on a “black list” – a <a href="https://www.choice.com.au/money/property/renting/articles/tenancy-databases-and-screening">privately owned tenancy database</a> that real estate agents use to screen tenants. A track record of missing payments can mean a black mark on a future rental application. So the bottom line: talk with your landlord. Written by Mark Giancaspro and David Brown. Republished with permission of <a href="https://theconversation.com/what-if-i-cant-pay-my-rent-these-are-the-options-for-rent-relief-in-australia-135312">The Conversation.</a>

Caring

“This is going to be brutal”: The three options Australia now faces to defeat COVID-19

Health authorities have expressed cautious optimism that Australia is flattening the coronavirus curve, with Chief Medical Officer Brendan Murphy saying he is “increasingly confident” the country will avoid crises happening in countries like Italy and the United States. Now Australia has to decide what the next steps should be in the effort to end the outbreak, according to University of Melbourne epidemiologist Tony Blakely. Speaking to <a href="https://www.news.com.au/lifestyle/health/health-problems/the-decision-australia-needs-to-make-on-how-we-end-the-coronavirus-epidemic/news-story/88e6a199e8e55c4730f3a5f271c3c34a">News.com.au</a>, Blakely said Australia has three options. The first is to impose a stricter lockdown for up to three months, shutting down more businesses and prohibiting people from leaving their neighbourhoods to allow more precise contract tracing. However, he said it might be too late for the government to adopt this choice. The second option is to ease and tighten restrictions periodically, following fluctuations in the number of new reported infections for up to 18 months. It would require Australians to endure a different lifestyle until a vaccine could be found. The third option is to develop “herd immunity”, where infections would be allowed to rise in a controlled way until 60 per cent of the population contracted the coronavirus, so that they would later become immune and inhibit the virus from spreading any further. The virus would be concentrated on young and healthy people, and those who got sick would receive the appropriate health care. “If you manage the virus in this way, you could develop herd immunity in six months,” Blakely said. It is yet to be known if people could catch the coronavirus twice. There have been <a href="https://www.aljazeera.com/indepth/features/doctor-note-herd-immunity-solve-coronavirus-200324152419919.html">reports of reinfection in Japan and China</a>, although researchers suspected there may have been flaws in the testing process. ““This is going to be brutal … Whatever we do, we should do it as a social collective, and make a decision on how we respond,” Blakely said. “This is the most important decision Australia’s had to make since World War II.”

Caring

Drug laws on possession: several countries are revisiting them and these are their options

Many countries are changing the way they approach people who use drugs. The Irish government <a href="http://www.justice.ie/en/JELR/Final_Report_of_the_Working_Group.pdf/Files/Final_Report_of_the_Working_Group.pdf">has just announced</a> possible alternatives to criminalisation for possession of some drugs. Other countries, including <a href="https://www.huffingtonpost.com.au/entry/norway-decriminalize-drug-use_n_5a387b70e4b0860bf4aa96c4">Norway</a> and <a href="https://www.aljazeera.com/news/2019/06/malaysia-decriminalise-drug-health-minister-190628060223845.html">Malaysia</a>, are weighing options. But what can countries do if they don’t want to arrest or convict people because they use drugs? To inform the Irish government’s decision, we carried out a <a href="http://www.justice.ie/en/JELR/ANNEXE_I_-_Hughes_Stevens_Hulme_Cassidy_-_2018_-_Review_of_approaches_taken_in_Ireland_and_in_other_jurisdictions_to_simple_possession_drug_offences.pdf/Files/ANNEXE_I_-_Hughes_Stevens_Hulme_Cassidy_-_2018_-_Review_of_approaches_taken_in_Ireland_and_in_other_jurisdictions_to_simple_possession_drug_offences.pdf">detailed review</a> of approaches in various countries. These countries were Australia, the Czech Republic, Denmark, Germany, Jamaica, the Netherlands, Portugal, the UK and the US. We found three main approaches: depenalisation, diversion and decriminalisation. (We did not review models of legally regulating the production and sale of drugs. Decriminalisation is not the same as legalisation.) Depenalisation is where the crime remains in law, but the police stop imposing penalties for some people. For example, police in England and Wales can issue written <a href="https://theconversation.com/policing-of-cannabis-possession-is-largely-accidental-and-many-officers-dont-think-it-makes-a-difference-100102">warnings</a> to people found to be in possession of small amounts of cannabis for the first time, instead of arresting them. Diversion is when people found to be in possession of drugs are sent to education sessions, treatment or social services, instead of being charged and prosecuted. These schemes have been adopted in Australian states, such as <a href="https://ndarc.med.unsw.edu.au/sites/default/files/ndarc/resources/DPMP%20Monograph%2027%20-%202019%20-%20Criminal%20justice%20responses%20relating%20to%20personal%20use%20and%20possession%20of%20illicit%20drugs.pdf">New South Wales</a>, and in some parts of England and the US. Some schemes, including one in Queensland, are written into law. Others, like County Durham’s <a href="https://www.durham.police.uk/Information-and-advice/Pages/Checkpoint.aspx">Checkpoint</a> scheme and the <a href="http://leadkingcounty.org/">LEAD programme</a> in Seattle, are based only on changes in police practice. Decriminalisation involves legal changes so that it is no longer a criminal offence to possess a small quantity of drugs for personal use. But there are three approaches to this model. Since the 1970s, many US states have replaced criminal sanctions and prison sentences with civil sanctions, such as fines for the possession of less than an ounce of cannabis. Similar schemes operate in the Czech Republic, Jamaica and some Australian states, such as South Australia. Other countries and states, such as <a href="https://journals.sagepub.com/doi/pdf/10.1177/002204260403400302">Germany</a> and <a href="https://eu.burlingtonfreepress.com/story/news/politics/government/2018/01/22/vermonts-legal-marijuana-law-what-you-should-know/1045478001/">Vermont</a> have decriminalisation with no sanction at all. Still others, like Portugal, have favoured decriminalisation with diversion to targeted health and social responses. In 2001, Portugal decriminalised the possession of small amounts of all kinds of drugs, combined with the possibility to impose civil sanctions (such as fines or suspension of driving licences) and diverting people into treatment, via a meeting with a “commission for the dissuasion of addiction”. In practice, most cases end with no sanction. Portugal also expanded access to treatment, health and social services with <a href="https://academic.oup.com/bjc/article/50/6/999/404023">positive results</a>. How the models stack up Each approach has its own advantages and drawbacks. Depenalisation, for example, is easy to implement and lets police use their discretion in deciding who to arrest. But this may lead to discriminatory enforcement, as black people are often <a href="https://www.release.org.uk/publications/ColourOfInjustice">far more likely</a> to be stopped, arrested and punished for drugs. Decriminalisation requires legal changes to be made. Some may argue that it leaves authorities without legal opportunities to intervene in undesired activities, such as public drug use. But these can still be banned by separate rules. Indeed, possession of cannabis has been formally decriminalised in New York State since 1977, but it has still been an offence to have the drug “in public view”, leading to hundreds of thousands of arrests for low-level drug offences, again falling most heavily on <a href="http://www.drugpolicy.org/new-york/marijuana-reform">people of colour</a>. But decriminalisation also brings the potential for health, social and criminal justice benefits, by reducing stigma surrounding drug use - a known barrier to treatment and harm reduction - and <a href="http://www.ndlerf.gov.au/sites/default/files/publication-documents/monographs/monograph-66.pdf">improving employment prospects and housing stability</a>. It can also reduce the burden on police and courts. In Portugal, the extra spending on health services was offset by savings in the criminal justice system and other benefits, meaning the <a href="https://www.sciencediret.com/science/article/pii/S095539591400231X?via%3Dihub">overall social cost of drugs fell</a> No models lead to increased drug use Importantly, we did not find evidence that any of these alternative measures consistently increased the use of drugs. A <a href="https://www.sciencedirect.com/science/article/pii/S0955395919300210?via%3Dihub">study</a> of over 100,000 teenagers in 38 countries did not show higher rates of drug use in countries with more liberal approaches. Recent decriminalisations in five US states produced big reductions in arrests but <a href="https://www.sciencedirect.com/science/article/pii/S0955395918301786?via%3Dihub">no apparent increase</a>in cannabis use among young people. As countries look for ways to implement <a href="https://www.unsceb.org/CEBPublicFiles/CEB-2018-2-SoD.pdf">UN recommendations</a> to avoid criminalising people for using drugs, they will need to consider these different options carefully. They will, <a href="https://www.irishtimes.com/news/politics/first-time-drug-offenders-to-be-referred-to-hse-in-policy-overhaul-1.3974643">as Ireland has found</a>, need to adapt them to their own legal, social and drug use contexts. They can do so with a fair amount of confidence that removing the harms of punishment is not likely to increase drug use. But, given some models bring greater long-term gains, there is merit in arguing that governments ought to be bold. Written by Alex Stevens and Caitlin Hughes. Republished with permission of <a href="https://theconversation.com/drug-laws-on-possession-several-countries-are-revisiting-them-and-these-are-their-options-121221">The Conversation.</a>

Legal

Pay peanuts for business class quality: New economy travel option a game-changer for long-haul flights

A mum travelling with her two young children and her partner has shocked other travellers by bringing their attention to an economy upgrade available on Air New Zealand flights. It’s known as the “SkyCouch” and will leave you forgetting all about the temptation of travelling in business or first class. Melbourne mum Adele Barbaro posted about the economy upgrade on Facebook, where it garnered more than 23,000 comments with curious travellers asking about the experience. “We got to experience the Air New Zealand Skycouch on our way here and for those that don’t know what it is, it is a unique economy option where your entire row becomes a bed,” Adele wrote alongside images of herself and her family using the pullout bed. “If there is 2 of you travelling, you can purchase a third seat at half price and you will get the entire row to yourself. “The legs rest all rise to meet the chair in front and create a completely flat, large play or sleep area. “Paul and Harvey had a bed and so did Chloe and I. It’s the next best thing to business (but way cheaper) and perfect for long haul flights with young families. And we all slept.” <iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2FTheRealMumma%2Fposts%2F893564864353449&width=500" width="500" height="789" style="border: none; overflow: hidden;" scrolling="no" frameborder="0" allowtransparency="true" allow="encrypted-media"></iframe> The upgrade allows a row of seats to be turned into a couch or a bed after take-off. This means that you’re able to take advantage of the entire row and can use it to lounge or rest on your flight. Passengers are able to purchase the flight add-on from $200 each way (based on a Sydney to Los Angeles flight) when three people have booked the seat row. There’s not a separate price for SkyCouch, as Air New Zealand charges for one economy seat plus the additional fee. However, it will cost you more if you’re travelling alone as you’re reserving the whole row. Many parents have praised the economy upgrade. “Best thing we did was get the sky couch for our holiday kids slept 7 out of 14 hour flight that’s a win for me,” one person wrote. “Skycouch was amazing on our recent trip to USA,” another added. “I wish every airline would allow this.”

Travel Tips

Pizza vs cereal: Nutritionist weighs in on the healthier breakfast option

A US dietician has suggested that eating a slice of pizza for breakfast is a healthier choice than a bowl of breakfast cereal. Chelsey Amer, US dietician, caused a stir when she said the following, according to the <a href="http://www.chicagotribune.com/dining/sns-dailymeal-1868354-healthy-eating-pizza-healthier-breakfast-cereal-20180126-story.html">Chicago Tribune</a>: “You may be surprised to find out that an average slice of pizza and a bowl of cereal with whole milk contain nearly the same amount of calories,” Amer said. “However, pizza packs a much larger protein punch, which will keep you full and boost satiety throughout the morning.” Many nutritionists were quick to refute her claims. Although many cereals are known for their high sugar content, you don’t have to make that choice for breakfast. <a href="https://www.health.com/nutrition/pizza-more-nutritious-breakfast-cereal">Health’s</a> contributing nutrition editor, Cynthia Sass, said that not all breakfast cereals have to be off limits. "A cereal made with whole grains, nuts or seeds, and fruit with organic grass-fed milk or plant-based milk is a better choice over a grease-laden pizza made with processed meat like pepperoni on a white flour crust," she says. Even though pizza sounds like a much more delicious option, you can even have leftovers for breakfast. "Even a second helping of dinner set aside from the previous night can make a healthy breakfast if it's chock full of veggies and balanced—for example, a generous portion of veggies sauteed in EVOO with herbs tossed with a lean protein, or chicken breast or lentils with a small scoop of quinoa," Sass suggests.

Food & Wine

The first Australian state to make gender optional on birth certificates

Tasmania has made history and become the first Australian jurisdiction to make gender optional on birth certificates. The controversial reforms were passed after the casting vote of Liberal Speaker Sue Hickey, who crossed the floor. “This is not a win for any political party, rather it grants dignity to the transgender community,” Ms Hickey said. The laws remove the requirement for transgender people to have sexual reassignment surgery in order to have a new gender recognised. The state government initially opposed the bill when it was first put forward by Labor and the Greens in 2018, saying that it would have unintended consequences. Premier Will Hodgman said in a statement: “This legislation has ignored the views of Tasmanians and eminent legal stakeholders who have raised concerns and pointed out that there has been no opportunity to undertake a full review of what is being proposed and how it impacts on other statutes,” he said. “It is highly likely the parliament will need to fix up problems with the legislation.” The Australian Christian Lobby said that the removal of gender on birth certificates was ignoring biological truths and Prime Minister Scott Morrison last year labelled the push to remove gender from birth certificates as “ridiculous”.

Family & Pets

Options for boosting income during retirement

Awareness about planning for retirement income these days is perhaps greater than ever. We are constantly reminded by Government and media about the growing burden of the age pension and the increase in life expectancies. The need to self-fund retirement is therefore becoming increasingly important. Of course the ideal situation is to plan ahead for retirement as early as possible and as thoroughly as possible. That means projecting what your spending needs will be in retirement, including: <ul> <li>your everyday expenses, such as food, utilities, transport and clothing</li> <li>your lifestyle costs, such as sports, hobbies and the occasional holiday</li> <li>capital expenses to fund major one-off purchases, such as cars and home repairs, and</li> <li>a contingency fund for emergencies.</li> </ul> The reality, however, is that some of us may leave our run too late or may not be able to put aside as much for retirement as we would like. Even those who do plan carefully and save faithfully for retirement may be hit with unpredictable costs that they did not identify in their planning. What can create extra expenses? Additional expenses in retirement may occur for a variety of reasons. It may be an invitation from some friends to join them on an overseas trip. Or perhaps you decide you want to add an indoor/outdoor room to the house for family entertaining. It could even be a desire to help out children or grandchildren with the purchase or a car, or assistance with a home deposit or school fees. Your budget may not allow for such major expenditure, but there may be other options if such objectives are important to you. A limited return to work It may not be for everybody, but a limited return to some sort of paid employment may be an option to start funding a special goal. This can be an attractive option if you have been missing the mental stimulation and social aspects of the work environment, so perhaps some part time or contract work for an old employer or client may be worth pursuing. Alternately, it could be a completely different field to your previous employment, such as a local retail store, school or club. You may only need to do a short stint or two, or maybe allocate a day or two a week – whatever suits your retired lifestyle. Start a hobby business If you don’t want to return to working for someone else, why not turn one of your personal hobbies or interests into an income earning opportunity? If you enjoy gardening, for example, why not offer your services in the local neighbourhood and earn some ready cash doing something you love. This has the advantage of letting you control the amount of work you take on and when you do it. Local markets and car boot sales may be an option for selling some of your handiwork, such as woodwork, jewellery, garden produce or baked goods. The same venues can also be good places to make some cash from the unused items you have cluttering up the house or garage. Join the sharing economy You can put your assets to work by joining the growing number of people who take part in the sharing economy. Perhaps your home is big enough to start up a bed and breakfast or rent out a room on a more permanent basis. You could also make use of your car by becoming an Uber driver, which allows you to set your own hours and discriminate on which customers you choose. Accessing home equity If earning income doesn’t particularly grab you, the other alternative is to look at ways of accessing some of the value of your home. If your home is actually bigger than what you need, then perhaps down-sizing is an option. You end up with a more manageable residence with lower maintenance costs and you free up some of the capital that has been locked in your home, which you can then use for lifestyle objectives. If selling the home is not desirable, but you still want to access some of your equity, a reverse mortgage may be an option. A reverse mortgage is basically a loan from a financial institution that is made against the value of your home equity. Unlike a normal mortgage, a reverse mortgage gives you the option not to make repayments and let interest accrue instead. While a reverse mortgage may assist cashflow in the short term, you need to bear in mind that the compounding interest may quickly build up and eat into your equity. When you eventually come to sell the home you may end up with a nasty surprise in the amount that the financial institution will need to be paid back out of the sale proceeds. Entering such arrangements needs to be done with caution, a clear goal in mind and a careful analysis of how it will impact your future income and estate plans. You need to determine whether you will be able to pay back interest out of your other income, or alternately whether you are prepared to sacrifice a sizeable chunk of your equity when the home is eventually sold, in order to pay back the loan. A reverse mortgage may also impact your pension entitlements. To help assess the risks and whether a reverse mortgage is suitable for your needs, it is best to get some professional advice to help you weigh up the pros and cons. Pension Loans Scheme An alternative to a reverse mortgage, which may be more suitable if your needs are relatively modest, is the Pension Loan Scheme provided through the Department of Human Services and the Department of Veterans' Affairs. This scheme may provide you with a top-up to your basic pension amount in the form of a loan with an economical interest rate. Planning is the key Whether you are still saving for retirement or are already in retirement, planning and seeking competent advice is integral to ensuring you maximise retirement income. A financial planner can help you assess your lifestyle priorities, retirement goals, current financial situation and social security entitlements, so that you can develop a clear strategy that puts it all together. What ideas can you share for boosting retirement income? Let us know below. Written by Bridges. Republished with permission of <a href="https://www.wyza.com.au/articles/money/financial-planning/options-for-boosting-income-during-retirement.aspx">Wyza.com.au</a>.

Retirement Income

Seniors need more info about their aged care options

Lee-Fay Low, Senior Research Fellow in Psychiatry, UNSW, explains why seniors need more info about their aged care options. Community-care packages have traditionally been case-managed packages of services for older people requiring residential care but wanting to stay in their home. Community-care packages in Australia have now become consumer directed, which means that, within an allocated budget, the older person will choose the services they want. The adage that the customer is always right presumes that customers know what they want, and understands the repercussions of their choices. In community care, it presumes that older people know what help they need to live in their own home for as long as possible. The change means that they have gone from being clients to customers, from passive recipients of services to active participants in managing their own care. They have carte blanche on how they spend their budget except they can’t buy food, pay rent or their mortgage, pay for holidays or entertainment or gamble, and they can’t pay family and friends to provide care. The system will put the older person and their family in the driver’s seat, giving them greater choice and control. It’s hoped this means common complaints about the inflexibility and non-personalised nature of services will be a thing of the past. And transparency of budgets means that customers can try to ensure they get value for money. Too many choices But the change has serious, perhaps unforeseen implications. Let me illustrate with an example. Last week, we went to buy a new television after our ten-year-old set gave up the ghost. I thought hubby and I would just be arguing to balance between size (his priority) and price (my priority). But we were bamboozled by questions from the salesperson. Did I want a smart TV, inbuilt DVD player, an LCD, LED, plasma or 1080p, whatever that is. We didn’t know about or understand the options. I think the aged-care customer is in a similarly intractable position. What does she need to know before being able to make an informed choice? Information about her own clinical needs is important. If you don’t know that you have high-blood pressure, for instance, you may not choose to do anything about it. Older people living in the community <a href="http://www.ncbi.nlm.nih.gov/pubmed/18728300" target="_blank">often don’t realise</a> what their clinical needs are. They also may not know the implications of their clinical needs. They may not realise, for instance, that their poor physical function and declining cognitive ability both <a href="http://www.ncbi.nlm.nih.gov/pubmed/19934075" target="_blank">put them at greater risk</a> of having to go into a nursing home. An older person may request that their funds be spent on home cleaning and help with the shopping. But if that person is told that he is at high risk of falling and may benefit from a physical exercise program, he may choose to forgo help with shopping and get the service to select, and pay for their attendance at a seniors’ exercise class. In-built intractability The Home Care Standards against which community-care providers are reviewed and accredited have not been changed in response to consumer-directed care. So there are no safeguards to ensure that service providers give customers a wider range of choices, and information about the possible repercussions of those choices. This is problematic in a number of ways and regulation needs to keep pace with changes in care systems. First, customer satisfaction <a href="http://www.ncbi.nlm.nih.gov/pubmed/2966123" target="_blank">does not correlate</a> with service quality, and is much more influenced by the relationship customers have with care staff. A patient may be dissatisfied with a curt doctor, for instance, even if her surgery was conducted to the highest standard. What’s more, a consumer-directed system provides incentives for community-care providers to keep their clients happy, but <a href="http://www.biomedcentral.com/1472-6963/11/93" target="_blank">not necessarily provide the best care</a> to keep them at home longer. It’s like doctors giving patients prescriptions because it’s what they want, rather than telling them to exercise and lose weight, which would be better for their health overall. We like easy solutions, not ones that require us to work. Customers want help with housework and gardening, even though in order to stay at home longer, it may be better for them to do these things themselves. It would help them maintain and improve their functional ability, and perhaps even lift their depression. Better, more appropriate services would be providing retraining people in lost self-care skills, and helping them increase their social network. Back at the shop, we decided deciding was too hard and now watch television on the computer. Shops should train their salespeople to give digestible information to those of us who don’t know anything about gadgets. The changes in community-care packages are much more complex and affect whether people can stay at home for the rest of our lives. More needs to be done to empower citizens who have suddenly been turned into customers. Do you agree with this advice? Written by Lee-Fay Low. Republished with permission of <a href="http://theconversation.com/" target="_blank">The Conversation</a>.<img width="1" height="1" src="https://counter.theconversation.com/content/15963/count.gif?distributor=republish-lightbox-advanced" alt="The Conversation"/>

Caring

How to find the right housing option for you

<img width="149" height="127" src="https://oversixtydev.blob.core.windows.net/media/45412/julie-g-aka-barbara-bindland_149x127.jpg" alt="Julie G Aka Barbara Bindland (9)" style="float: left;"/>Barbara Binland is the pen name of a senior, Julie Grenness, in Melbourne, Victoria, Australia. She is a poet, writer, and part-time English and Maths tutor, with over 40 years of experience. Her many books are available on Amazon and Kindle. It is retirement! Accommodation can be a focus. Do you need to downsize the family home? A unit, perhaps, with a smaller or little garden space, can be easier to maintain. The purchase price can be prohibitive. You can lease a unit, to free up any capital. There is available, subsidised housing for people on benefits, such as the senior’s pension. But, waiting lists apply. As we age, there are available, as necessary, subsidised cleaning and maintenance services from local councils, at a reduced fee. These can include home cleaning, window washing, cleaning of spoutings, and home delivery of a range of meals. You may need to engage the services of a gardener, as funds permit. If you have little family support, aging packages are available, in order to maintain seniors in their own home. It is all dependent on your financial capacity. Then there are retirement villages. These provide a new community of friends and acquaintances, and can offer facilities and services in one location. The residents can dwell in their own units, and socialise, or not. Some retirement villages provide bus transport for shopping and leisure trips, meals in a communal dining area, recreational activities and interest groups, as well as on-call nursing supervision for any medical emergency. Furthermore, some retirement villages maintain their own nursing home attachment, but there are waiting lists. In summary, life in a retirement village is what you make it. You can decide where your best interests lie. Finally, there are nursing homes. These days, most nursing homes are managed by private organisations, although some are government funded. Again, waiting lists apply. Nursing homes can be our ‘forever homes’, as our faculties and mobility decline. Most nursing homes are well maintained, staffed and cleaned appropriately, with well-cooked meals. They provide appropriate age-related activities, and on-call specialist geriatric nurses, with access to other medical professional support. Some single senior people have been known to apply to nursing homes, but often placement is a family decision. Costs and waiting lists can be factors in this area. Do not worry about such matters until it happens. Let the future take care of itself. You woke up, anyway, cheers! We can all aim to be happy campers, dear!

Caring

What’s the healthiest rice option?

A staple for more than half the world's population, rice is also an everyday food for many New Zealanders. But with many varieties available, are some better than others for health? We decided to help by comparing three commonly purchased varieties – white long grain, basmati and brown. Nutrition comment: Rice is a grain – the seed of a rice plant. Each unpolished grain has a protective husk called the bran, and a germ, from which a young seedling grows. Rice can be classified in several ways: <ul> <li>Wholegrain or polished: black or brown rice are whole grains with bran and germ intact, while white (polished) versions have these removed. Because the bran and the germ are rich in nutrients (B vitamins, magnesium and fibre in particular), black, brown or wild rice are superior nutritionally to white rice, which is little more than pure starch. </li> <li>By grain shape: long, medium or short grain. </li> <li>By variety: basmati, jasmine and Arborio are common examples, each with unique characteristics. Brown versions of these are best nutritionally but white basmati deserves a mention because it is much slower to digest than the other white rice varieties. Being less likely to cause spikes in blood sugar, it's the best white rice for people with diabetes or those watching their weight.</li> </ul> Brown rice A whole grain with bran and germ intact, it is richer nutritionally than white rice. Its fibre content – 3.9g/100g (compared to less than 0.1g for white rice) means it is slow to digest, fills us for longer and maintains even blood sugar levels. The nutty flavour and chewy texture make it popular with many, the only downside being the longer cooking time. It is slightly more expensive than white long grain, but the significantly better nutrition is worth the additional cost. Overall rating: Best – least processed, richest in nutrients and promotes even blood sugar. Basmati rice Basmati has a distinct advantage when compared to other white rice varieties; it is slow to digest, similar to brown/black varieties. This is because it has proportionately more of a type of starch that is difficult to digest. While lacking the B vitamins, minerals and fibre for brown/black rice, the better effect on blood sugar means it is the only white rice that people with diabetes or above a healthy weight should consider. Overall rating: Second – not as rich in vitamins and minerals as brown, but slower digestion than other white varieties. Long grain white rice Little more than pure starch, this rice is quickly digested and absorbed. While it can be useful as a "filler" or sports recovery food for active people, it is not a good choice for people with diabetes or those above a healthy weight. This is because its speedy digestion and absorption can play havoc with blood sugar levels. Overall rating: Third – little nutrient value, can promote blood sugar swings. Bottom line: Choose brown or black rice most of the time. If using white rice, basmati is the best choice. Written by Bronwen King. First appeared on <a href="http://Stuff.co.nz" target="_blank">Stuff.co.nz</a>.

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Treadmill, exercise bike, rowing machine: what’s the best option for cardio at home?