Body

Placeholder Content Image

Health warning for sushi and stir-fry lovers

<p>Asian cuisines are delicious and thought to be one of the healthier meal options on the fast food market due to the ingredients of fish, seaweed and juicy vegetables. However, new Australian research has linked Asian sauces with high blood pressure.</p> <p>The Heart Foundation has discovered that one tablespoon of traditional soy sauce contains 61 per cent of the daily recommended salt intake.</p> <p>Fish sauce is even saltier, containing almost an entire day’s worth – 91 per cent – of the daily recommended intake in one tablespoon.</p> <p><img style="width: 500px; height: 500px; display: block; margin-left: auto; margin-right: auto;" src="/media/7822501/1-sushi-embed.jpg" alt="" data-udi="umb://media/8fc9f7c81e56455ab36c7680462b0e87" /></p> <p>The public has been warned about this health risk due to an estimated 6 million people nationwide suffering from high blood pressure, which can be caused by a diet high in salt. High blood pressure increases the risks of stroke, kidney disease and heart attacks.</p> <p>Dietitians shared with <span><a href="https://www.9news.com.au/health/2018/11/13/17/21/health-salt-warning-to-sushi-and-stir-fry-lovers?app=applenews">9News</a></span> that consumers should be reading the labelling of sauce bottles across different brands. “Picking a low-salt soy sauce can half the amount of salt,” Dietitian Jenny Reimers from VIC Health shared.</p> <p>“We should be having no more than five grams of salt a day … that’s about a teaspoon,” Heart Foundation dietitian Sian Armstrong recommended.</p>

Body

Placeholder Content Image

Duchess Meghan shows off growing baby bump at royal engagement

<p>Duchess Meghan showed off her very prominent baby bump while appearing at a care home in London.</p> <p>Addressing the size of her bump, she joked that she was “very pregnant today” as she arrived at the Royal Variety Charity’s residential nursing and care home Brinsworth House for a Christmas event.</p> <p>The 37-year-old’s burgeoning bump immediately sparked speculation that she was much further along in her pregnancy than first thought.</p> <p style="text-align: center;"><img style="width: 348.77027734170593px; height: 500px;" src="/media/7822490/image_.jpg" alt="" data-udi="umb://media/f46ad3e1ed774f5ebdee4992827f1d1a" /></p> <p>Kensington Palace revealed that Meghan was expecting her first child with Prince Harry in the UK springtime, with many assuming that the royal bub would arrive in April.</p> <p>While speaking to retired actress Josephine Gordon, Meghan – who is nearing her third trimester – said she was feeling “very good” and “very pregnant today”.</p> <p>The expecting mum asked the resident if she had any children of her own, to which Josephine responded: “No, I had a career.”</p> <p>Meghan, who first rose to fame after appearing in legal drama <em>Suits</em>, replied: “Yes, that I understand.”</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/BriKTJ6FTEB/?utm_source=ig_embed&amp;utm_medium=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/BriKTJ6FTEB/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank">The Duchess of Sussex this morning visited The Royal Variety Charity’s residential nursing and care home Brinsworth House, to join the residents and staff as they enjoyed a festive themed morning 🎄 The Royal Variety Charity, of which The Queen is Patron, assists those who have worked professionally in the entertainment industry and are in need of help and assistance as a result of old age, ill-health, or hard times. The Duchess attended this year’s Royal Variety Performance with The Duke in November. Proceeds raised from the event go directly towards supporting Brinsworth House. 📸PA</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/kensingtonroyal/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank"> Kensington Palace</a> (@kensingtonroyal) on Dec 18, 2018 at 7:30am PST</p> </div> </blockquote> <p>During her visit, Meghan cradled her baby bump as she took part in festive activities, including craft-making and listening to Christmas carols.</p> <p>For the engagement, Meghan wore a white Brock Collection dress with grey florals paired with a grey coat by Soia &amp; Kyo.</p> <p>The outing marked Meghan’s last public engagement before the Christmas break.</p> <p>The Duke and Duchess of Sussex will join the royal family at Sandringham to celebrate with the Queen.</p>

Body

Placeholder Content Image

Meet the 58-year-old man dubbed the world's “Sexiest Santa”

<p>A 58-year-old man has been dubbed the world's “Sexiest Santa” after appearing in a light-hearted festive campaign for a dating app.</p> <p>Over-50's dating app Lumen has used UK model Paul Orchard to take on the role of Santa.</p> <p>The campaign, which sees the Santa model holding a tray of mince pies and lifting a Christmas tree, has been quickening the heartbeats of female viewers.</p> <p style="text-align: center;"><img style="width: 500px; height: 333.203125px;" src="/media/7822484/image_.jpg" alt="" data-udi="umb://media/a52d1687e5024181a0de1e9bffa68379" /></p> <p>Although the playful shoot promotes Christmas cheer with an attractive Santa Clause, it has a very strategic purpose behind it.</p> <p>The Santa photo shoot is designed to highlight the fact that people over the age of 50 want advertising targeted at them to be fun and attractive.</p> <p>Speaking of his rise to fame as Santa, Orchard said: “Being Santa has to be one of the most fun parts of my job, and I’m chuffed at how the photographs have turned out.”</p> <p>“It shows that getting older doesn’t mean you can’t still have fun.”</p> <p>According to research by the dating app, one fifth of people from the UK fancy the Christmas icon.</p> <p>They also found that 26 per cent of those aged over 50 admitted they can’t resist the famous red suit.</p> <p>The study reported that the reason women are drawn to Santa is because of his trademark smile, good nature and joyful appearance.</p> <p>The world-famous white beard is also responsible for making 20 per cent of women behave extra good this time of year.</p> <p>Scroll through the gallery above to see more photos from the world’s sexiest Santa. </p>

Body

Placeholder Content Image

Caught on camera: The sweet moment Duchess Meghan reacts to her baby kicking

<p>Earlier this week, Duchess Meghan was seen cradling her baby bump as she attended the British Fashion Awards.</p> <p>While the Duchess of Sussex was standing on stage at the event, an audience member managed to record a sweet moment between the mum-to-be and her royal baby.</p> <p>The video shows the 37-year-old former actress standing on stage with her hands resting on her bump when she suddenly grabs her tummy protectively and closes her eyes.</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/BrSjdDLDDhN/?utm_source=ig_embed&amp;utm_medium=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/BrSjdDLDDhN/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank">Baby Sussex is full of energy !! Look how he/she kicks mummy hard and Meghan close her eyes 💕😍 Baby Sussex is playing Polo Video by @_pammyyy</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/harry_meghan_updates/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank"> Meghan &amp; Harry 💍 supporters</a> (@harry_meghan_updates) on Dec 12, 2018 at 6:03am PST</p> </div> </blockquote> <p>Fans on social media quickly pointed out that Meghan was responding to a powerful kick from her baby.</p> <p>"That baby is playing polo in Meghan’s belly,” one fan commented.</p> <p>Another wrote: “Baby Sussex is full of energy!! Look how he/she kicks mummy hard and Meghan close her eyes."</p> <p>One person added: “That blink she gave tells us that was a kick kick!!"</p> <p>The Duchess was on stage to present the award for British Designer of the Year (Womenswear) to Givenchy’s Clare Waight Keller.</p> <p>Waight Keller designed Meghan’s wedding gown for her royal wedding on May 19.</p> <p>Meghan also delivered a short speech about the role of the fashion industry.</p> <p>"As all of you in the room know, we have a deep connection to what we wear. Sometimes it's very personal and sometimes it's emotional," she said.</p> <p>"But for me, this connection is rooted in, really, being able to understand that it's about supporting and empowering each other, especially as women."</p>

Body

Placeholder Content Image

Duchess Meghan flaunts baby bump in glamorous photoshoot

<p>She may have retired from acting following her marriage to Prince Harry, but that didn’t stop the Duchess of Sussex taking part in a glamorous photo booth session fit for a Hollywood starlet.</p> <p>Meghan was spotted posing for a stop motion video with Givenchy designer Clare Waight-Keller and Oscar nominated actress Rosamund Pike.</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/BrOdsJ-A8h1/?utm_source=ig_embed&amp;utm_medium=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/BrOdsJ-A8h1/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank">Late night tales at the #fashionawards Congrats @clarewaightkeller on your award, with the most lovely duchess of Sussex @hrhofsussex and the incredible @rosamundpike Thanks you @britishfashioncouncil</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/yvanfabing/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank"> Yvan Fabing</a> (@yvanfabing) on Dec 10, 2018 at 3:58pm PST</p> </div> </blockquote> <p>The video was shot by photographer Yvan Fabing at the British Fashion Awards where the mum-to-be made a surprise appearance to present the prestigious British Womenswear Designer of the Year award to Clare, who is the genius responsible for Meghan's elegant wedding dress.</p> <p>The Duchess was seen cradling her baby bump as she stood to the side and watched the esteemed designer and her friend receive the sought-after award.</p> <p>Clare, 48, was visibly overwhelmed at the Duchess’ surprise appearance and thanked her during her speech.</p> <p><img style="width: 0px; height:0px;" src="/media/7822386/meghan1.jpg" alt="" data-udi="umb://media/90f6b5006ecf4926bc2f893c19e88c54" /></p> <p>The designer said: “This woman is so amazing. I got to know Meghan on such a personal level. To have someone like that trust you on such a personal moment in their life … I can’t thank you enough because it was the most beautiful moment.”</p> <p><img style="width: 0px; height:0px;" src="/media/7822387/meghan-2.jpg" alt="" data-udi="umb://media/a153bb34c88c453bb04682b1a0f5317e" /></p> <p>Meghan looked stunning as she opted for a black, one-shoulder velvet gown, which many have reported to be Givenchy.</p> <p>The rest of her look was kept fairly minimal, as her makeup was kept sheer and her hair pulled back into a slick bun.</p> <p>She finished off the look with gold accessories and black nail polish, which is considered to be breaking royal protocol as female royals must don neutral manicures when attending official events.</p> <p>The ceremony, which was held at the Royal Albert Hall in Kensington, London, was attended by the industries biggest names, ranging from models to designers.</p> <p>Addressing the crowd, Meghan said: “It’s such a pleasure to be here, celebrating British fashion and British designers, in my new home in the UK.”</p> <p>The Duchess continued to say, that “we have a deep connection to what we wear. Sometimes it’s deeply personal, sometimes it’s emotional,” and said that for her, it was “really in being able to understand that it’s about supporting and empowering each other, especially as women.”</p> <p>She went on to praise Clare for her “kindness” and “values” as she worked with her on a personal level before her royal wedding in May.</p> <p>Ms Waight-Keller is the first female director of fashion powerhouse Givenchy and is the mastermind behind the Duchess’ wedding dress which was requested to have an “elegant aesthetic, impeccable tailoring and relaxed demeanour” by Meghan herself.</p>

Body

Placeholder Content Image

“Absolutely besotted”: Carrie Bickmore announces birth of third child

<p><em>The Project</em> co-host Carrie Bickmore has given birth to her third child, a beautiful baby girl.  </p> <p>On Sunday afternoon, Bickmore announced the exciting news on social media, sharing a sweet photo of her newborn daughter.</p> <p>"Welcome to the world little ADELAIDE (or Addie as your siblings have already started calling you) We are absolutely besotted with you," the post read.</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/BrJwCsdHSDx/?utm_source=ig_embed&amp;utm_medium=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/BrJwCsdHSDx/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank">Welcome to the world little ADELAIDE (or Addie as your siblings have already started calling you 💖) We are absolutely besotted with you 😍</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/bickmorecarrie/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank"> Carrie Bickmore</a> (@bickmorecarrie) on Dec 8, 2018 at 7:59pm PST</p> </div> </blockquote> <p>The name is believed to be a tribute to Carrie’s birthplace as the city holds a very special place in her heart.</p> <p>In a previous interview with <em style="font-weight: inherit;">The Advertiser</em>, Carrie said: “I know some people like to take a dig at how quiet Adelaide is, but that is one of the things I love most about it.”</p> <p>"I love that it's not overcrowded and hard to get around. I feel calm and relaxed in Adelaide."</p> <p>Daughter Adelaide is Bickmore’s second child with her partner Chris Walker, after giving birth to Evie in 2015.</p> <p>Bickmore is also the mother to 11-year-old Oliver, who she had with her late husband Greg Lange.</p> <p>In 2010, Greg sadly died of brain cancer when Oliver was just 3 years old.</p> <p>On her radio show <em style="font-weight: inherit;">Carrie &amp; Tommy</em>, the 38-year-old candidly discussed the complications she faced in the first trimester of her third pregnancy.</p> <p>"Until this week I felt so sick – 24 hours a day, like, I mean so sick," she said at the time.</p> <p>"I didn't even think I had the energy to work out... to even get my head around what was happening... I'm feeling 50 per cent better, which weirdly feels like completely better."</p> <p>The mum-of-three has also been honest about the pregnancy cravings she has given into.</p> <p>Sharing an image of a rainbow cake in September, Carrie wrote: “Another week... another cake baked ‍(and consumed)."</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/BnyCMK6nrV7/?utm_source=ig_embed&amp;utm_medium=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/BnyCMK6nrV7/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank">Another week...another cake baked 👩‍🍳(and consumed) 🤭</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/bickmorecarrie/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank"> Carrie Bickmore</a> (@bickmorecarrie) on Sep 16, 2018 at 2:21am PDT</p> </div> </blockquote> <p>On her radio show she proudly confessed: “My name's Carrie. And I can't stop making and eating cake.”</p> <p>In June, Carrie announced her pregnancy through an Instagram video with her family.</p> <p>Congratulations to Carrie Bickmore and her family! </p>

Body

Placeholder Content Image

Increasing your veggie intake

<p>In 2017, the CSIRO released its <span><a href="https://www.totalwellbeingdiet.com/media/659795/fruit-vegetables-and-diet-score-april-2017.pdf">Fruit, Vegetables and Diet Score</a></span> report, which shows that two-thirds of Australian adults are not eating enough vegetables and 51 per cent are not eating enough fruit.</p> <p>Why is this a problem? Quite simply, fruit and vegetables are vital for good health. The nutrients and phytochemicals in vegetables especially are believed to reduce the risk of stroke, cancer, heart disease and Type 2 diabetes.</p> <p>Vegetables are also fundamental to keeping your weight at a healthy level because they’re nutrient-dense and high in fibre but low in kilojoules – as long as you don’t always serve them in a pool of butter or cheese sauce. Vegetables are also much cheaper than meat, especially if you buy what’s in season, and don’t forget that frozen veg can be a great economical yet nutritious option.</p> <p><strong>Eat a rainbow</strong></p> <p>As well as making sure that you get your recommended daily intake of vegetables, try to eat as wide a variety as you can. Just eating broccoli and carrots, for example, certainly isn’t bad for you, but you’ll be missing out on all the health benefits other vegetables provide. Plan to get several colours on your plate to make the most of the different nutrients available.</p> <p>Getting more vegetables into your diet doesn’t mean you have to give up meat altogether but choosing to have a few meat-free meals a week is a great way to increase your vegetable consumption. Here are a few simple swaps and adjustments you can make.</p> <p><strong>Breakfast</strong></p> <p>If you usually have bacon and eggs for breakfast on the weekend, try the infamous smashed avo on toast, or stick with eggs but replace the bacon with sides of spinach, mushrooms and tomatoes.</p> <p>Try a green smoothie. They can be surprisingly delicious but can also be high-kilojoule if they’ve got a lot of fruit (rather than veggies) in them. In other words, think of a green smoothie as a meal in itself rather than a drink on the side.</p> <p>Make a vegetable frittata with capsicum, onion, mushrooms and spinach. For portability, you can also bake this in muffin tins – it makes a great lunch too, especially with a salad on the side.</p> <p><strong>Lunch</strong></p> <p>If you’re a fan of the humble sandwich, it’s easy to ramp up your veg. Instead of just the predictable tomato and lettuce, think about delicious additions like roasted eggplant or zucchini, shredded carrot or cabbage, kimchi, sauerkraut, etc.</p> <p>And then there’s the Instagram-friendly salad in a mason jar. You don’t really have to create a work of art, but starting with a delicious grain (freekeh, brown or black rice, quinoa, etc) and adding a rainbow of veg, a sprinkling of seeds or nuts, and a simple dressing (packed separately to add when you’re ready to eat) is tasty and healthy.</p> <p>More likely to grab takeaway and eat at your desk? Go for a salad that’s heavy on the dark leafy greens and avoid super-rich dressings. Or choose a tofu and vegetable stir-fry instead of the red beef curry (and opt for brown rice rather than white, if it’s an option).</p> <p><strong>Dinner</strong></p> <p>Remember the rainbow – go for at least three different coloured vegetables in your meal, even if you are eating meat as well.</p> <p>Soup is super! Homemade veggie soup is an easy way to get a whole range of vegetables into your meal. Think hearty minestrone, zesty gazpacho, or a refreshing summer soup with peas, lettuce and mint. Whether you like your soup hot or cold, smooth or chunky, there’s an infinite number of options. If your soup only has a couple of different coloured vegetables in it, think about serving it with a salad to round out your rainbow.</p> <p>If dinner is usually focused on meat, try using a different protein source, whether it’s tofu, vegetarian sausages, or just a combination of legumes and grains.</p> <p>For more ideas on eating for your best life, check out <span><em><a href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/the-midlife-kitchen-mimi-spencer/prod9781784723187.html?source=pla&amp;gclid=CjwKCAiA5OrTBRBlEiwAXXhT6JqzKabGAtAcLOFc2P_OBAWd_uCFVYBfTWbgVLIcy_YS_TOdYP4nHRoC5gEQAvD_BwE">The Midlife Kitchen</a></em></span> by Mimi Spencer and Sam Rice.</p> <p>How do you add vegetables to your regular meals?</p> <p><em>Written by Tiffany Hutton. Republished with permission of <span><a href="https://www.wyza.com.au/articles/health/nutrition/increasing-your-veg-intake.aspx">Wyza.com.au</a></span>.</em></p>

Body

Placeholder Content Image

Check your freezer: Urgent recall issued for popular supermarket dessert

<p>A nationwide recall has been issued for one of Australia’s favourite desserts, Nanna’s Family Apple Pie.</p> <p>The dessert, which is sold at major supermarkets across Australia, has been removed from shelves amid fears of glass contamination.</p> <p>Food Standards Australia and New Zealand issued a statement today, warning customers to return the apple pies to stores to receive a full refund.</p> <p>“Consumers should not eat this product,” the statement read.</p> <blockquote class="twitter-tweet" data-lang="en"> <p dir="ltr"><a href="https://twitter.com/hashtag/recall?src=hash&amp;ref_src=twsrc%5Etfw">#recall</a>: Patties Foods Ltd is recalling Nanna’s Family Apple Pie from Coles, Woolworths, IGAs, Foodlands and other independent supermarkets nationally, due to the potential presence of foreign matter (glass). Best Before 21 OCT 2020 and 22 OCT 2020 only <a href="https://t.co/Es2Atp3127">https://t.co/Es2Atp3127</a> <a href="https://t.co/dmhm5WG3P4">pic.twitter.com/dmhm5WG3P4</a></p> — NSW Food Authority (@NSWFoodAuth) <a href="https://twitter.com/NSWFoodAuth/status/1070183739727196160?ref_src=twsrc%5Etfw">December 5, 2018</a></blockquote> <p>The recall only concerns the 600g size pie with best before dates ranging from October 21, 2020 to October 22, 2020.</p> <p>No other products from the brand are included in the recall.</p> <p>The glass is believed to have contaminated the dessert after an equipment failure.</p> <p>Anyone concerned about their health should seek medical advice.</p> <p>Do you buy Nanna’s apple pies? Let us know in the comments below.</p>

Body

Placeholder Content Image

Have the guts to be healthy

<p>A decade ago, no-one was talking about gut health. Today, it has many medical experts excited, including British scientist Dr Michael Mosley, who was among the first to put it on the map. Mosley says it’s akin to discovering the wonders of the universe – except it’s within us.</p> <p>Yes, your digestive system, and in particular the large intestine – gut health’s pin-up – is now hailed as one of the best ways to achieve good health. Who would have thought?</p> <p>Achieving gut health is all about taking care of the “microbiome” which is the go-to word to describe the healthy bacteria that live in our gut. And with more than 50 trillion creatures, representing at least 1000 different species, comparing it to discovering the universe is not totally far-fetched.</p> <p>Recent studies show that a healthy gut can have an impact on your mood and may also help reduce depression and anxiety.</p> <p>Some researchers, including Professor John Cryan, a neuropharmacologist and microbiome expert from University College, Cork in the UK, believe microbiome research could lead to the development of new mental health therapies. He says the term “psychobiotic” has been coined as a way of describing a targeted intervention of the microbiome for brain health.</p> <p>“We are in a really interesting time – the evidence about gut health is growing all the time and we’re still scratching the surface. What excites me the most is what we’re learning about how gut health improves your mental health,” says Chloe McLeod, an accredited practicing dietitian. “Studies are showing that getting your bad bacteria under control can have a direct impact on your mental wellbeing.”</p> <p><strong>So how do you know if you have a healthy gut?</strong><br />It’s not rocket science to work out that it starts with what we eat. And a bit like a superhero action film with goodies and baddies, some foods will help your microbiome thrive, while others are the “enemy”.</p> <p>These baddies are the usual suspects such as junk food, and packaged foods and snack foods high in salt and sugar, as well as too much alcohol, caffeine and deep-fried foods. Unsurprisingly, the goodies include fresh fruit and vegetables, as well as a few new candidates such as fermented foods and certain types of fibre.</p> <p>McLeod says it’s easy to incorporate the right good-gut foods into our diet. And no, it doesn’t mean you have to eat volumes of sauerkraut or stuff that tastes like cardboard!</p> <p>For example, if you’re already eating veggies, make sure you include some that are high in prebiotics – a type of fibre that stimulates the growth of good bacteria in the large intestine – such as fresh asparagus, onions, leeks and beetroot. Other foods high in prebiotics are legumes such as chickpeas, lentils and soybeans, and fruits like nectarines, white peaches, grapefruit and green bananas.</p> <p>“We need to eat about 30 grams of fibre every day [the average Aussie gets about 18 grams of fibre per day]. We need a mix of soluble fibre such as insoluble fibre and resistance starch,” McLeod says.</p> <p>Soluble fibre can’t be digested so it helps to slow the emptying process in our stomachs, making us feel fuller. It’s found in foods like rockmelon, pears, berries, oranges, broccoli, carrots, oats, barley and legumes.</p> <p>Insoluble fibre absorbs water to help soften the contents of our bowels and helps regular bowel movements. It is in foods like wholegrain breads and cereals, nuts, seeds, wheat bran, and the skin of fruit and vegetables.</p> <p>You will probably have seen probiotics in the supermarket and health food stores, so what are they all about? They promote healthy bacteria in the gut and they can be useful if you’ve been ill and have been taking antibiotics, as they can wipe out a lot of the gut’s good bacteria. Probiotics are found in foods such as the aforementioned sauerkraut, kimchi [pickled cabbage], homemade kombucha tea, miso soup, and kefir – a probiotic milk drink.</p> <p>McLeod says the new hero on the block in relation to gut health is another form of fibre, the aforementioned resistant starch. This is food that is slightly undercooked but has been cooled down and is later reheated. The main examples of this are al dente pasta, brown rice and rolled oats which have been soaked overnight.</p> <p>A typical day of eating foods to boost gut health might be:</p> <p>A breakfast of rolled oats that have been soaked overnight in water, eaten with milk of your choice with some fresh fruit;</p> <p>A small handful of unsalted mixed nuts and seeds, and plain, unsweetened yoghurt;</p> <p>Lunch of a mixed salad with chickpeas;</p> <p>Dinner could include plenty of vegetables, some sweet potato (cooked and cooled for resistance starch), and a piece of grilled salmon or lean red meat about the size of your palm.</p> <p>“If you haven’t been eating a particularly healthy diet and you switch over to this style of eating, you will notice a difference in a matter of weeks,” says McLeod.</p> <p>“You’re likely to think more clearly, have more energy, your mood will improve, and as a result – you’ll get more out of life.”</p> <p>What have you done to improve your gut health that works for you?</p> <p><em>Written by Robin Hill. Republished with permission of <span><a href="https://www.wyza.com.au/articles/health/nutrition/have-the-guts-to-be-healthy.aspx">Wyza.com.au.</a></span></em></p>

Body

Placeholder Content Image

Woman's head swells to incredible size after severe allergic reaction to hair dye

<p style="text-align: left;">After attempting an at-home hair dye job, one French student was left with an extreme allergic reaction that made her head grow nearly twice its size, almost killing her.</p> <p>Estelle, 19, says before using the product, she conducted a patch test as recommended but only left the product on for 30 minutes instead of the full 48 hours.</p> <p>The dye contained a chemical PPD (paraphenylenediamine) which is an ingredient that is commonly found in many dyes.</p> <p>But despite the ingredient being mainstream, a reaction to the substance can be life-threatening, as it could cause renal failure, rapid swelling, respiratory failure and kidney damage.</p> <p>PPD is also commonly found in henna tattoos and dark-coloured beauty products.</p> <p>Speaking to <em><a rel="noopener" href="http://www.leparisien.fr/societe/sante/defiguree-apres-une-coloration-pour-cheveux-estelle-19-ans-a-frole-la-mort-27-11-2018-7955175.php" target="_blank">Le Parisien</a></em>, Estelle said she noticed something was wrong almost immediately as her scalp felt irritated and started to swell.</p> <p>After taking a few antihistamines she didn’t see improvement, as the next day her head measured a whopping 24.8 inches instead of the average 22 inches.</p> <p style="text-align: center;"><iframe width="560" height="315" src="https://www.youtube.com/embed/HgiajBHmhFc" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe></p> <p>“I could not breathe. I had a lightbulb head,” she said.</p> <p>She was then rushed to the emergency room after other areas of her body such as her tongue began to expand in size. Staff injected adrenaline and forced her to stay the night as her condition worsened by the hour.</p> <p>Since then, Estelle has fully recovered, but is sharing her story to advise others to be careful when using hair dyes at home.</p> <p>PPD is a chemical found in many hair dyes, especially shades that are on the darker spectrum. The law states that only 2 per cent of PPD can be used in hair dyes and the product Estelle used contained 1 per cent.</p> <p>Maybe this is a sign for us to rock grey hair?</p> <p>Will you still dye your hair after reading this cautionary tale? Let us know in the comments below.</p>

Body

Placeholder Content Image

Fit at 53! How to get Sonia Kruger's toned arms

<p>Sonia Kruger is known for hosting two popular television shows – <em>Today Extra</em> and <em>The Voice</em>. But while they’re both notable roles, the one thing that has really amplified Kruger’s popularity is surprisingly, her toned arms.</p> <p>The 53-year-old has women around the country on edge as they want to know her secret to strong, toned arms and thankfully, the answer has been revealed. </p> <p>Speaking to <a rel="noopener" href="https://coach.nine.com.au/2018/11/28/10/27/sonia-kruger-workout" target="_blank"><em>Nine Coach</em></a>, her workouts focus on compound movements such as pull-downs, pull-ups and push-ups.</p> <p>Working out at least once a week at The Well, a gym in Bondi, her personal trainer Dan Adair is given credit for her enviable figure.</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/BqeHkF9DaTy/?utm_source=ig_embed&amp;utm_medium=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/BqeHkF9DaTy/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank">Body type: Works out but definitely loves gelato 🤗🍦@thewell_bondi @danadair #resistancetraining #gymlife #fitness #health #strength</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/soniakruger/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank"> soniakruger</a> (@soniakruger) on Nov 21, 2018 at 9:18pm PST</p> </div> </blockquote> <p>Though, it is worth noting that Kruger grew up as a competitive dancer so she’s always been fit, but it’s only recently where the media personality joined the gym and made her workouts a part of her regular routine.</p> <p>“As you get older you really need to do resistance training – not just women, but men too,” revealed Sonia. “I may have started late in life but I feel like I’ll be doing it forever.”</p> <p>However, weightlifting comes with concerns from women, who worry about looking too bulky. But Sonia's workout plan makes sure that doesn’t happen.</p> <p>“I told Dan I really don’t want to end up with shoulders like Arnold Schwarzenegger, and he gave me a really good tip,” she said. </p> <p>“If you keep your hands narrow your shape will end up being narrow. If you do wide exercises you’ll end up with a wide shape.”</p> <p>Here is one of the workouts Sonia does to keep herself healthy and strong:</p> <p><strong>Circuit 1</strong></p> <p>Do 4 sets of each exercise, 12 reps per set</p> <ol> <li>Front rack hold with reverse lunge — lower body</li> <li>Close grip lat pull-down — back and biceps</li> <li>Triceps push-down — triceps</li> </ol> <p><strong>Circuit 2</strong></p> <p>Do 4 sets of each exercise, 12 reps per set</p> <ol> <li>Kettlebell deadlifts — lower body</li> <li>TRX row — back</li> <li>Band Pallof press — core</li> </ol> <p><strong>Ski erg</strong></p> <p>30-second sprints followed by 90 seconds of rest. Do 5 intervals in total.</p> <p>Will you be trying out Sonia’s workout routine?</p>

Body

Placeholder Content Image

13 strange body facts you’ve always wondered about

<p>These odd facts about the human body prove the saying truth is scarier than fiction.</p> <p><strong>1. Do feet really get bigger with age?</strong></p> <p>Some strange facts end up being debunked, but this is certainly possible: After years of wear and tear, tendons and ligaments in your feet may weaken.</p> <p>This can cause arches to flatten, which means feet get wider and longer.</p> <p>It won’t happen to everyone, people who are overweight, who get swollen feet or ankles, or who have certain medical conditions, like diabetes, are more prone.</p> <p>If it does happen, the average gain is about one shoe size by age 70 or 80.</p> <p><em>– Cary M. Zinkin, DPM, podiatric sports physician and spokesperson for the American Podiatric Medical Association</em></p> <p><strong>2. The stomach-in-your-throat feeling on roller coasters</strong></p> <p>Your insides are actually shifting! When a coaster comes over its crest, slows for a second for added torture, and then plummets downward, the seatbelt keeps your rear in place, but some loosely connected internal organs – like your stomach and intestines – get a little “airtime”.</p> <p>But don’t get concerned in light of these strange facts.</p> <p>You’re not damaging your innards by riding even the craziest of coasters (everything returns to its proper place), but your nerves detect the movement, which registers as though your stomach has jumped into your throat.</p> <p><em>– Maged Rizk, MD, gastroenterologist at Cleveland Clinic’s Digestive Disease Institute</em></p> <p><strong>3. How come women always seem colder than men?</strong></p> <p>The fairer sex has a higher percentage of body fat and conserves more heat around the core.</p> <p>That helps keep vital organs nice and toasty but not the extremities – and when your hands and feet feel cold, so does the rest of your body.</p> <p>Plus, research suggests that women have a lower threshold for cold than men.</p> <p>When exposed to the same freezing temperature, the blood vessels in women’s fingers constrict more than men’s do, which is why they turn white more quickly.</p> <p><em>– Kathryn Sandberg, director of the Centre for the Study of Sex Differences in Health, Aging and Disease at Georgetown University.</em></p> <p><strong>4. Is “old-person smell” real?</strong></p> <p>Yes, and get ready for these strange facts: There’s also a distinctive middle-aged-person smell and a young-person smell, according to a recent study.</p> <p>The research found that older people have a less intense – and more pleasant – scent than the middle-aged folk and young whippersnappers.</p> <p>Not what you expected, right?</p> <p><em>– PLoS ONE</em></p> <p><strong>5. Why does room temperature coffee taste so bad?</strong></p> <p>The temperature affects flavour, even if you brew the perfect coffee.</p> <p>Researchers in Belgium found that certain tastebud receptors are most sensitive to food molecules that are at or just above room temperature.</p> <p>So, hot coffee may seem less bitter (and, in turn, taste better) because our bitter-detecting taste buds aren’t as sensitive when coffee is hot.</p> <p>Odours influence flavour as well, so even the most bitter hot coffee may taste delicious because of its pleasant aroma; room temperature coffee doesn’t smell the same. </p> <p><em>– Paul Breslin, PhD, professor at Rutgers University department of nutritional sciences</em></p> <p><strong>6. How come you wake up at night only to urinate</strong></p> <p>We’re often too embarrassed to inquire about the strange facts of our internal plumbing, but the answer is just plain biology.</p> <p>The sophisticated, intelligent neurons in your gut that control colon contractions, which push out waste, are also influenced by your body’s circadian rhythm, the internal clock that wakes you when it’s light out and makes you feel sleepy at night.</p> <p>So, most people don’t have the urge to empty their colon in the middle of the night.</p> <p>On the other hand, the bladder, which acts as a reservoir for the continuous flow of urine produced in the kidneys, can stretch only up to a certain volume before you gotta go.</p> <p>Normally, you can sleep six to eight hours without having to urinate, but certain medical conditions or drinking too much water before bed can wake you to use the bathroom at night. </p> <p><em>– Pankaj J. Pasricha, MD, director of neurogastroenterology at Johns Hopkins Centre for Neurogastroenterology</em></p> <p><strong>7. Why do we have fingerprints?</strong></p> <p>Many experts think it’s to improve grip, but a British study from a few years back suggests otherwise.</p> <p>Researchers found that a fingerprint’s ridges actually made it harder to hold flat, smooth surfaces, like Plexiglas, because they reduced the skin’s contact area.</p> <p>Instead, they think our prints might help wick water off our fingertips or allow our skin to stretch more easily, which can protect it from damage and help prevent blisters.</p> <p>Other scientists have suggested fingerprints could improve our sense of touch.</p> <p>What we do know for sure is that no two people’s fingerprints are the same, even among identical twins. </p> <p><em>– V. Patteson Lombardi, PhD, research assistant professor of biology at the University of Oregon</em></p> <p><strong>8. Can achy joints really forecast the weather?</strong></p> <p>Maybe.</p> <p>A change in barometric readings may be part of the reason why weather can predict our health: Atmospheric pressure often drops right before bad weather sets in; this shift could cause body tissue to expand, which can lead to swelling and pain.</p> <p>The effect is slight, but people who have arthritic or inflamed joints may detect the difference.</p> <p>Temperature may have an impact too: In 2007, researchers at Tufts University found that every 10-degree drop in temperature corresponded with a small increase in osteoarthritic knee pain. </p> <p><em>– Leon Benson, MD, orthopaedic surgeon at the Illinois Bone and Joint Institute and spokesperson for the American Academy of Orthopaedic Surgeons</em></p> <p><strong>9. Why does holding your breath help with hiccups?</strong></p> <p>Of all the quick cures for hiccups, this one is the most talked about.</p> <p>It’s thought that if you build up carbon dioxide in your body (by not exhaling), it will help stop your diaphragm from spasming, which is what causes the hiccups.</p> <p>When your diaphragm contracts involuntarily, it forces a quick intake of breath that’s suddenly stopped by the epiglottis – a flap of cartilage located in the throat behind the tongue.</p> <p>That closure is what causes the hiccup sound. </p> <p><em>– MD advisers from The Doctors</em></p> <p><strong>10. Why do your teeth shift, even if you had braces?</strong></p> <p>Every smile is different, but a lot of this has to do with loss of the bone behind the gums that occurs with aging. If you lose enough bone – which can be exacerbated by such factors as smoking or gum disease – your teeth can shift.</p> <p><em>– MD advisers from The Doctors</em></p> <p><strong>11. What makes my stomach growl?</strong></p> <p>It can be the sound of your digestive juices churning and stomach muscles contracting as they get prepped for food.</p> <p>To avoid those often poorly timed and embarrassing sounds, eat smaller meals more frequently.</p> <p>Bonus health benefit: This will also jumpstart your metabolism. </p> <p><em>– MD advisers from The Doctors</em></p> <p><strong>12. Why do I sometimes get side stitches when I run?</strong></p> <p>Your diaphragm gets stretched, pulled and pounded during a run, which can cause that sharp, stabbing pain at the lower edge of your rib cage, usually on the right side of your body.</p> <p>To help the pain pass, slow down and take more controlled, easy breaths. </p> <p><em>– MD advisers from The Doctors</em></p> <p><strong>13. Why does armpit sweat smell worse than other sweat?</strong></p> <p>Your body has two kinds of sweat glands.</p> <p>Most of those on your arms and legs secrete a mix of water and salt.</p> <p>But the glands in your armpits (as well as your groin) release an oily substance, which bacteria love.</p> <p>It’s actually the bacteria eating the oil that releases the tell-tale stench. </p> <p><em>– MD advisers from The Doctors</em></p> <p><em>Written by Teresa Dumain. This article first appeared in <span><a href="http://www.readersdigest.com.au/true-stories-lifestyle/13-strange-body-facts-youve-always-wondered-about">Reader’s Digest</a></span>. For more of what you love from the world’s best-loved magazine, here’s our <span><a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA87V">best subscription offer</a></span>.</em></p> <p><img style="width: 100px !important; height: 100px !important;" src="/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" /></p>

Body

Placeholder Content Image

How to minimise the Christmas binge

<p>The Christmas season can be a stressful time of the year for many, not to mention putting a big dent in our bank balances – and on our dietary health. I’m sure we’re all familiar with that feeling of being uncomfortably full by the evening of Christmas Day.</p> <p>For many, the holiday celebration will always be a day of excess to some degree, but it doesn’t have to be a time of absolute gluttony.</p> <p>Accepting that around Christmas your diet will probably have larger portion sizes and be a little unhealthier than usual is quite important, says Lisa Renn, accredited practising dietitian and spokesperson for the <span><a href="https://daa.asn.au/">Dietitians Association of Australia</a></span>.</p> <p>“Christmas is not the time of year to be perfect. Healthy eating is not perfect – it never has to be – and if you know that you’re allowed to have some extra treats, you’re probably less likely to overindulge,” says Renn.</p> <p>However, with the festive season now bulging at the seams as retailers try to extend it beyond just the big day itself, many people have several Christmas parties throughout December. This constant stream of events can lead many of us to let our guard down health-wise, as we get into the spirit of Christmas before it has even begun.</p> <p>With such events, portion control is very important, says Catherine Saxelby, accredited nutritionist from <a href="http://www.foodwatch.com.au/">Foodwatch</a>.</p> <p>“Don’t eat two restaurant-sized meals a day – a lot of people have a big Christmas lunch at work, and then go home and eat a full-cooked dinner there as well. Try just having a salad or a sandwich for dinner instead and you’ll probably feel just as full,” advises Saxelby.</p> <p>Nonetheless, for most of us it’s the 25th of December that is the hardest time of year to resist indulgence. Even one day of enormous excess can undo dieting work if you’re trying to lose weight.</p> <p>“If someone wasn’t exercising and was increasing food and alcohol consumption over the week of Christmas, they could probably expect an increase of three to five kilograms over that period,” according to Lisa Renn.</p> <p>One way to minimise this potential weight gain is to provide healthy options if you’re hosting an event, or to bring your own to share with others.</p> <p>While it’s important to have vegetables and salads to balance out the fatty foods, another healthy alternative is to swap out sausages, and bulky beef and pork for leaner protein choices such as seafood.</p> <p>Dessert is often where we tend to go overboard on Christmas, so it’s always a good idea to have smaller portions of heavy dishes like Christmas pudding. A fruit platter is also a popular choice, especially if it’s a hot day.</p> <p>Another easy way to eat healthier around Christmas is to avoid giving – or receiving – unhealthy food gifts like shortbread or chocolate. Instead, opt for a gourmet mustard, chutney or fancy salad dressing to encourage healthier eating.</p> <p>It’s also important to note that the excess of food available isn’t the only reason people overeat during the holiday season. While it is a time of joy and sharing, Christmas events can also be a difficult time for many – family tensions might be simmering below the surface at lunch, or it may be the first Christmas since a loved one has passed away.</p> <p>“It’s well recognised that there are other emotional triggers that can cause overeating, so if you’re aware of them, you can pull back and realise that food isn’t necessarily going to help,” says Saxelby.</p> <p><strong>Maintaining healthy eating goals beyond Christmas</strong></p> <p>A common trend around this time of year is for mass overindulgence at Christmas, followed by jumping straight into a difficult, almost ascetic diet as a New Year’s resolution.</p> <p>According to Lisa Renn, the key to maintaining healthy eating goals is to practise moderation rather than completely denying yourself. If you set yourself difficult rules to follow, you’re more likely to break them, which will make maintaining your health even more difficult.</p> <p>“This need for perfection in our diets drives rebellion, it drives overeating, and it drives an unhealthy relationship. Nobody’s perfect!” explains Renn.</p> <p>Instead, a good way to allow yourself some leeway when trying to eat healthy is to follow the 80:20 rule. That means that 80 per cent of your diet is focussed on healthy choices, and the other 20 per cent allows treats and unhealthier foods.</p> <p>“Healthy eating resolutions need to be SMART: small, measurable, achievable, realistic, and time-based. Remember that losing weight is difficult and takes time,” says Saxelby.</p> <p>How do you prevent yourself from over-indulging around Christmas? Share your tips with us in the comments below.</p> <p><em>Written by Jamie Feggans. Republished with permission of <span><a href="https://www.wyza.com.au/articles/health/how-to-minimise-the-christmas-binge.aspx">Wyza.com.au</a></span>.</em></p>

Body

Placeholder Content Image

85-year-old’s weight loss journey goes viral on social media

<p>David Cyril is making the world a brighter place one Instagram post at a time. </p> <p>The 85-year-old from Lancashire UK has taken to the popular social media platform to share his weight loss journey with his adoring followers.</p> <p>After suffering from a heart attack, Mr Cyril has been on a journey to lead a healthier lifestyle.</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-permalink="https://www.instagram.com/p/Bp11FOOBss0/?utm_source=ig_embed&amp;utm_medium=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/p/Bp11FOOBss0/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank">A post shared by David | Slimming world 🍏 (@davidcyril_sw)</a> on Nov 6, 2018 at 5:46am PST</p> </div> </blockquote> <p>It began with a simple click of a button after his daughter posted a photo of her doting father to Instagram and mentioned how they were both taking part in a weight loss plan.</p> <p>The post garnered an immediate reaction with a ton of supportive comments flooding in. It was then that Mr Cyril opened his own account.</p> <p>It didn’t take long for him to gain a following, with his account currently standing at over 100,000 followers.</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-permalink="https://www.instagram.com/p/Bob0OlYh1-r/?utm_source=ig_embed&amp;utm_medium=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/p/Bob0OlYh1-r/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank">A post shared by David | Slimming world 🍏 (@davidcyril_sw)</a> on Oct 2, 2018 at 7:47am PDT</p> </div> </blockquote> <p>With his joyful face and endless amounts of positivity, people can’t seem to get enough of him. He is regularly seen providing words of encouragement to his followers and spreads kindness and generosity.</p> <p>Mr Cyril hopes to have his health in top shape for when his daughter gets married, so he can be the one to walk her down the aisle.</p> <p>His posts range from daily meals to his day-to-day activities, such as getting a haircut.</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-permalink="https://www.instagram.com/p/BqQFjOlhVwY/?utm_source=ig_embed&amp;utm_medium=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/p/BqQFjOlhVwY/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank">A post shared by David | Slimming world 🍏 (@davidcyril_sw)</a> on Nov 16, 2018 at 10:31am PST</p> </div> </blockquote> <p>So far, Mr Cyril has lost a total of 6kg and still has another 19kg to go. He recently appeared on the<span> </span><em>Today</em><span> </span>show to talk about his switch to a healthier lifestyle.</p> <p>“I’ve never thought I’d get this far. It’s overwhelming. I can’t believe it myself,” he said.</p> <p>“I used to eat a lot of fried things. I like big breakfasts, I’ve cut that out now.”</p> <p>For his 86th birthday, he plans on celebrating the occasion at his local Chinese restaurant, saying that will be his “cheat day”.</p>

Body

Placeholder Content Image

"I'm fatter than I thought" – Karl Stefanovic urged to "make some changes" by doctor

<p>With his health at risk and his upcoming wedding in Mexico next month, Karl Stefanovic is preparing to tie the knot by sticking to a gruelling exercise regime.</p> <p>Taking to Instagram, the breakfast show host shared his struggles with his physical health as doctors advised him to lose weight.</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/BqMKmYuHjZU/?utm_source=ig_embed&amp;utm_medium=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/BqMKmYuHjZU/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank">I was told a little while ago by a doctor I needed to make some changes to my physical health. It’s been tough. I was fatter than I thought. Ha. But I’m getting there. Slowly. I want to thank @osher_gunsberg for the inspiration. And @emiliebrabonhames and @chiefbrabon for making me bleed. Its been really positive. For anyone out there I truly believe it’s never too late.</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/karlstefanovic_/?utm_source=ig_embed&amp;utm_medium=loading" target="_blank"> karl stefanovic</a> (@karlstefanovic_) on Nov 14, 2018 at 9:58pm PST</p> </div> </blockquote> <p>The photo, which shows the 44-year-old lifting weights, was captioned with: "I was told a little while ago by a doctor I needed to make some changes to my physical health. It’s been tough. I was fatter than I thought. Ha. But I’m getting there. Slowly.</p> <p>“I want to thank @osher_gunsberg for the inspiration. And @emiliebrabonhames and @chiefbrabon for making me bleed. Its been really positive. For anyone out there I truly believe it’s never too late.”</p> <p>And to keep the momentum going, fiancee Jasmine Yarbrough, 34, seems to be supporting Stefanovic’s plans to shed the extra weight as the two are frequently seen going for walks and playing tennis in Mosman, where the couple reside.</p> <p>The pair became engaged in January this year and took part in a commitment ceremony in March.</p> <p>Yarbrough, a shoe designer, met Stefanovic in December 2016 following his highly publicised marriage split from Cassandra Thorburn, his wife of 21 years.</p>

Body

Placeholder Content Image

The $2 hack for the “best sleep ever”

<p>It is no secret that many Aussies live their lives sufficiently sleep-deprived.</p> <p>According to the Sleep Health Foundation’s 2016 Sleep Health Survey, up to 45 per cent of the country suffer from inadequate sleep.</p> <p>However, one holistic health specialist Dr Ron Ehrlich has revealed the trick that could solve a major sleeping problem.</p> <p>The author of <em style="font-weight: inherit;">A Life Less Stressed</em> said that a $2 roll of tape could be the answer to getting the “best sleep of your life”.</p> <p>He recommends using paper-thin micropore tape, which is sold at most chemists, to tape your mouth shut before going to sleep.</p> <p>Dr Ehrlich says that this trick will “retrain” your body to breathe properly, causing sleep to dramatically improve.</p> <p>“Noses are for breathing, and mouths are for feeding, talking and smiling,” he said.</p> <p>“When you breathe through your nose, it warms, humidifies and filters the air before taking it into the lungs. When you breathe through your nose you also have five levels of filtration.</p> <p>“If you breathe through your mouth you bypass the first four and put a lot more strain on your tonsils and respiratory system. Mouth breathers are predisposed to a whole range of allergies, asthma and infections.”</p> <p>Dr Ehrlich also says the sleeping hack improves bladder health by encouraging the production of nitric oxide.</p> <p>One of the benefits of nitric oxide is improving bladder function, improving sleep for those who have the tendency to wake in the middle of the night to go to the bathroom.</p> <p>“There has been great research which has shown (the tape) has very positive affects on sleep so there’s no reason not to use it,” he said.</p> <p>The $2 sleep hack also benefits other areas of life, including physical, mental and emotional wellbeing.</p> <p>“Without a doubt sleep is the most important part of everybody’s day — it is our own built-in life support system and it has been described as the Swiss Army knife of health care because it improves hormone balance, metabolism, emotional stability, libido, ageing, inflammation and your immune system,” he said.</p> <p>“Better sleep also leads to better concentration, performance, memory, mood, productivity, enjoyment, engagement and it reduces absenteeism — you name it.</p> <p>“The key is in getting consistent good sleep and prioritising it.”</p> <p>Dr Ehrlich said Aussies should be getting between seven and nine hours of sleep every night.</p> <p>“It’s not enough to have your head on a pillow for eight hours every night — you also have to sleep well,” he said.</p> <p>Have you ever tried this sleeping trick before? If so, share your results in the comments below. </p>

Body

Placeholder Content Image

What you need to eat to stay healthy

<p>As we get older, we need to be aware that our bodies are changing, and we can’t eat the same way we did when we were 20 – when you could get away with anything.</p> <p>Generally speaking, we burn fewer calories and move less as we reach middle-age. This is not ideal, as putting on weight tends to happen at this time in our lives – figures show about 63 per cent of adult Australians are either overweight or obese.</p> <p>Another not-so-fun reality is that health problems such as cardiovascular disease, high cholesterol, hypertension, obesity, diabetes, osteoporosis, arthritis, dementia and other conditions such as bowel cancer occur more often as we get older.</p> <p>A poor diet won’t help maintain wellbeing. The saying, “You are what you eat” has never been truer. Eating well does not need to be difficult, boring, or expensive – it just means you need to consider more if your diet is getting the right mix.</p> <p><span><a href="http://www.simoneaustin.com/">Simone Austin</a></span>, a practicing accredited dietitian with the <span><a href="https://daa.asn.au/">Dietitians’ Association of Australia</a>,</span> says this could mean rethinking what we put on our plate. For example, as we get older, our bodies’ muscle mass reduces so boosting our consumption of protein is important.</p> <p>“Make sure you spread your protein consumption over the day. If you weigh about 75 kilos, aim for 75 grams of protein – say 25 grams at breakfast, 20 grams at lunchtime, and 30 grams for dinner,” she says.</p> <p>“It’s a good idea to have a fair bit of protein at breakfast because you’ve had an overnight fast where you haven’t eaten. Think about something like baked beans or even sardines on toast. Or, if you like, include a small handful of mixed, raw, unsalted nuts and seeds – around 30 grams at the most – to your rolled oats. Carbohydrates are important, but there tends to be too much emphasis on having them at breakfast,” Austin adds.</p> <p><span><a href="https://www.bowelcanceraustralia.org/">Bowel Cancer Australia</a></span> says we consume an estimated average of 565 grams of red meat per week, whereas the <span><a href="https://www.nhmrc.gov.au/guidelines-publications/n55">Australian Dietary Guidelines</a></span> recommends men have 455 grams a week and women 195 grams a week. </p> <p>In practical terms, this means men ought to aim for about 65 grams of cooked lean red meat a day; women the same amount three times a week. And this is where it gets tricky: a piece of steak this size would fit in the palm of a small hand but you’re unlikely to find that small a size at the supermarket. Packaged steak starts at about 140 grams, so you’ll probably need to cut up your red meat – or, if you can – find a friendly butcher willing to cut it for you.</p> <p>The National Dietary Guidelines recommend we eat five serves of vegetables a day and two serves of fruit, but many of us don’t meet those quotas. One serve equals one cup of raw veggies, or half a cup cooked. Austin says it’s often easy, as we become empty-nesters or live alone, to not cook a meal because we can’t be bothered. </p> <p>“Surveys show about 93 per cent of Australians don’t eat five serves of vegetables a day,” she says. “It is easy and quick to prepare something tasty and nutritious, even using snap-frozen vegetables or canned legumes.”</p> <p>A quick meal could be poached eggs on wholegrain toast with mushrooms, chickpeas and baby spinach leaves.</p> <p>An area which can really confuse people is where to find good sources of fibre and how much to include. We ought to consume 30 grams a day, but what does that look like? This is what you need:</p> <ul> <li>3/4 cup of cereal made up of whole grains like muesli (make sure it’s not too high in sugar and fat)</li> <li>2 slices of wholemeal or wholegrain bread</li> <li>1 apple and 1 orange (leave the skin on the apple)</li> <li>2 cups of mixed raw vegetables</li> <li>¼ cup of baked beans or other legumes</li> </ul> <p>Eating foods rich in calcium is needed to maintain bone health. According to the Australian Dietary Guidelines, we need extra serves of low-fat milk, yoghurt and cheese as we get older. Men need to have two and a half serves of dairy a day, whereas women need four serves a day. A serve could be a cup of milk (250ml), two slices of cheese (40 grams), or 200 grams of yoghurt.</p> <p>Of course, most of us love foods like bacon and eggs, sausages, fish and chips, cakes, biscuits, chocolate, takeaway meals, and an alcoholic drink (or three). Think of these as treat foods rather than the norm and limit them to one or two meals a week – if you are exercising daily and your weight is in the healthy range.</p> <p>Unfortunately, if your normal diet consists of high-fat foods, you drink a lot of alcohol and soft drinks combined with little exercise, you’re a smoker, and you’re also overweight, you may not thrive as you age.</p> <p>Is eating a well-balanced diet important to you as you get older? Why?</p> <p><em>Written by Robin Hill. Republished with permission of <span><a href="https://www.wyza.com.au/articles/health/nutrition/what-you-need-to-eat-to-stay-healthy.aspx">Wyza.com.au</a></span>.</em></p>

Body

Placeholder Content Image

Struggling to start an exercise plan?

<p>Many of us don’t like the idea of exercise, so we avoid it.</p> <p>Here’s the thing: our bodies were designed to move. Yet in developed countries like Australia, many of us spend far too much time sitting on our backsides.</p> <p>The fact that we are more sedentary has become a health issue: in fact, it’s killing us.</p> <p>The <span><a href="http://www.health.gov.au/">Department of Health</a></span> says low levels of physical activity is the <span><a href="http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-active-evidence.htm">fourth leading cause of death due to non-communicable diseases</a></span> (NCDs) worldwide, with heart disease, stroke, diabetes, and cancers contributing to more than three million preventable deaths annually (six per cent of deaths globally).</p> <p>The seven diseases most closely linked to physical inactivity (in descending order) are:</p> <ol> <li>Diabetes</li> <li>Bowel cancer</li> <li>Uterine cancer</li> <li>Dementia</li> <li>Breast cancer</li> <li>Coronary heart diseases</li> <li>Stroke</li> </ol> <p>The Department of Health says if all Australians did an extra 30 minutes of brisk walking at least five days each week, this would reduce “the disease burden” due to physical inactivity in the population by 26 per cent.</p> <p>The good news – and any personal trainer will tell you this – is that it is never too late to start exercising. In fact, recent research has found no difference between people who had always been fit and those who decided to take it up later in life.</p> <p>But even armed with this information, starting an exercise regimen can seem like more trouble than it’s worth. A lot of this has to do with the perception that exercise has to be goal-oriented, and a lot of us don’t enjoy feeling pressure to perform. However, it doesn’t have to be that way.</p> <p>“People often associate exercise with pain,” says Brisbane-based sports and exercise psychologist <a href="http://positivepsychologystrategies.com.au/about-patrea/">Patrea O’Donoghue</a>.</p> <p>She says exercise can be anything you want it to be these days – the image of a macho instructor barking at you to do 50 push-ups is a thing of the past. A lot of people don’t like showing their bodies in public, yet you can have your own trainer or yoga instructor on your phone via an app or do a workout in the privacy of your home on a treadmill and cycling machine. And it doesn’t have to cost a fortune.</p> <p>“People think it has to be all about joining a gym or buying a $2000 bike or looking the part, but you don’t need a fancy kit. You can just start with a decent pair of walking shoes.”</p> <p>Here are a few points exercise newbies need to consider:</p> <ul> <li>See your doctor. If you’ve never really done much exercise, ask your GP to give you the all-clear to start an exercise program.</li> <li>Assess your diet. There is not much point in starting to exercise regularly if your diet doesn’t complement it. Even if your goal is not to lose weight but to rather get fit or healthy, a balanced diet will help.</li> <li>Think about what you would enjoy doing – walking, cycling, tennis, golf, jogging, swimming, yoga, or even skipping.</li> <li>Turn your exercise into a habit.</li> </ul> <p>“If you decide, for instance, that you’ll go for a walk or to the gym twice a week, take steps to follow through with it no matter what,” says O’Donoghue.</p> <p>“If you find that work or a personal commitment means you won’t have time to go to the gym on the day you’d allocated, go anyway. Even if you just spend five minutes in the gym on that day, that’s psychologically and physically better than not going at all, as you’ve maintained the habit and you’re sticking to your commitment.</p> <p>“With any habit, any time you start to make excuses like not having time – you’re in danger. It’s like many people who make a New Year’s Eve resolution to get fit: they attack the gym for two weeks and completely overdo it, then never follow through. That’s never going to work.”</p> <p><strong>Remember to take baby steps</strong></p> <p>“If the person has been very sedentary in their habits and wants to make some lifestyle changes, I’d say to them, ‘Let’s start small’. I’d get them to look at one small thing they could do that they could attach to an existing behaviour, so they could say to themselves, ‘When I get home, I put on my walking shoes straight away and go for a walk’. Even if they just start off with five minutes, depending on their level of health. Start with just one thing and stick to it.</p> <p>“As they progressed, I’d ask them how long was acceptable to them to keep going so that the five minutes is turning into 15 minutes and so on. I’d ask them to tell me how many times a week they’re committing to do it. It’s not about saying it’s good or bad whether they did it or not but maintaining the habit and what’s realistic for them."</p> <p>O’Donoghue says she’d also ask the exercise newcomer to think about what successes they’ve had in their life (not associated with exercise) such as in their career or personal life and ask them to think about how they achieved that success. “It might be a presentation or how well they cook – get them to extract the key principles from that and apply it to their exercise.</p> <p>“It’s important to look at the role of feelings associated with exercise,” she says. If we have the thought one cold dark morning that we just don’t feel like doing any exercise and there is that self-talk going on in our heads, making sure you turn that around. Maintaining the momentum is very important.”</p> <p>You can exercise alone, with a friend, or in a group. What’s important is working out what will work best for you. “If someone said they really did struggle to exercise by themselves, I’d be encouraging them to exercise with a friend or neighbour or a group,” says O’Donoghue. “They are more likely to uphold a commitment to someone else than themselves. That sense of accountability can be useful.”</p> <p>It’s worthwhile knowing that research shows you don’t have to do a big block of exercise in one hit. You can break it down into 10-minute blocks – walk to the shops instead of driving; go up the stairs instead of taking the lift; even doing housework, standing up while watching TV, or doing some gardening counts! Think about anything that contributes to you burning calories.</p> <p>Before you start patting yourself on the back, O’Donoghue says it’s important to recognise the difference between being healthy and being fit. Initially, regular exercise such as fairly brisk walking for half an hour for five or six days is about getting healthy so that you are mildly out of breath as you walk – but if your aim is to get fit, your heart rate needs to go up when you exercise.</p> <p>Older Australians also need to think about doing some light strength training up to three times a week, using exercises to work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders and arms) to maintain bone health and muscle mass. To avoid injuries, have a professional show you how to apply low levels of impact on the muscles. Elastic band exercises, for example, are ideal.</p> <p>Are you ready to start exercising? What made you decide to give it a serious go?</p> <p><em>Written by Robin Hill. Republished with permission of <span><a href="https://www.wyza.com.au/articles/health/exercise/struggling-to-start-an-exercise-plan.aspx">Wyza.com.au</a></span>.</em></p>

Body