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No, taking drugs like Ozempic isn’t ‘cheating’ at weight loss or the ‘easy way out’

<a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Obesity medication that is effective has been a long time coming. Enter semaglutide (sold as Ozempic and Wegovy), which is helping people improve weight-related health, including <a href="https://pubmed.ncbi.nlm.nih.gov/37952131/">lowering the risk</a> of a having a heart attack or stroke, while also silencing “<a href="https://theconversation.com/some-ozempic-users-say-it-silences-food-noise-but-there-are-drug-free-ways-to-stop-thinking-about-food-so-much-208467">food noise</a>”. As demand for semaglutide increases, so are <a href="https://www.smh.com.au/lifestyle/health-and-wellness/in-a-fat-phobic-world-ozempic-is-hardly-the-easy-way-out-20240401-p5fgjd.html">claims</a> that taking it is “cheating” at weight loss or the “easy way out”. We don’t tell people who need statin medication to treat high cholesterol or drugs to manage high blood pressure they’re cheating or taking the easy way out. Nor should we shame people taking semaglutide. It’s a drug used to treat diabetes and obesity which needs to be taken long term and comes with risks and side effects, as well as benefits. When prescribed for obesity, it’s given alongside advice about diet and exercise. <h2>How does it work?</h2> Semaglutide is a <a href="https://en.wikipedia.org/wiki/GLP-1_receptor_agonist">glucagon-like peptide-1</a> receptor agonist (GLP-1RA). This means it makes your body’s own glucagon-like peptide-1 hormone, called <a href="https://en.wikipedia.org/wiki/Glucagon-like_peptide-1">GLP-1</a> for short, work better. GLP-1 gets secreted by cells in your gut when it <a href="https://pubmed.ncbi.nlm.nih.gov/38218319/">detects increased nutrient levels</a> after eating. This stimulates insulin production, which lowers blood sugars. GLP-1 also slows gastric emptying, which makes you feel full, and reduces hunger and feelings of reward after eating. <iframe id="tc-infographic-1031" class="tc-infographic" style="border: none;" src="https://cdn.theconversation.com/infographics/1031/c11b606581d4bc58a71f066492d7f740b52c04e1/site/index.html" width="100%" height="400px" frameborder="0"></iframe> GLP-1 receptor agonist (GLP-1RA) medications like Ozempic help the body’s own GLP-1 work better by mimicking and extending its action. Some studies have found less GLP-1 gets released after meals in <a href="https://pubmed.ncbi.nlm.nih.gov/38218319/">adults with obesity or type 2 diabetes mellitus</a> compared to adults with normal glucose tolerance. So having less GLP-1 circulating in your blood means you don’t feel as full after eating and get hungry again sooner compared to people who produce more. GLP-1 has a very short half-life of about <a href="https://pubmed.ncbi.nlm.nih.gov/28443255/">two minutes</a>. So GLP-1RA medications were designed to have a very long half-life of about <a href="https://pubmed.ncbi.nlm.nih.gov/33567185/">seven days</a>. That’s why semaglutide is given as a weekly injection. <h2>What can users expect? What does the research say?</h2> Higher doses of semaglutide are prescribed to treat obesity compared to type 2 diabetes management (up to 2.4mg versus 2.0mg weekly). A large group of <a href="https://pubmed.ncbi.nlm.nih.gov/36691309/">randomised controlled trials</a>, called STEP trials, all tested weekly 2.4mg semaglutide injections versus different interventions or placebo drugs. Trials lasting 1.3–2 years consistently found weekly 2.4 mg semaglutide injections <a href="https://pubmed.ncbi.nlm.nih.gov/36691309/">led to 6–12% greater weight loss</a> compared to placebo or alternative interventions. The average weight change depended on how long medication treatment lasted and length of follow-up. Weight reduction due to semaglutide also leads to a <a href="https://pubmed.ncbi.nlm.nih.gov/36769420/">reduction in systolic and diastolic blood pressure</a> of about 4.8 mmHg and 2.5 mmHg respectively, a reduction in <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/triglycerides">triglyceride levels</a> (a type of blood fat) and <a href="https://pubmed.ncbi.nlm.nih.gov/38041774/">improved physical function</a>. Another recent trial in adults with pre-existing heart disease and obesity, but without type 2 diabetes, found adults receiving weekly 2.4mg semaglutide injections had a <a href="https://pubmed.ncbi.nlm.nih.gov/37952131/">20% lower risk</a> of specific cardiovascular events, including having a non-fatal heart attack, a stroke or dying from cardiovascular disease, after three years follow-up. <h2>Who is eligible for semaglutide?</h2> Australia’s regulator, the Therapeutic Goods Administration (TGA), has <a href="https://www.tga.gov.au/safety/shortages/information-about-major-medicine-shortages/about-ozempic-semaglutide-shortage-2022-and-2023">approved</a> semaglutide, sold as Ozempic, for treating type 2 diabetes. However, due to shortages, the TGA had advised doctors not to start new Ozempic prescriptions for “off-label use” such as obesity treatment and the Pharmaceutical Benefits Scheme doesn’t currently subsidise off-label use. The TGA has <a href="https://www.tga.gov.au/resources/prescription-medicines-registrations/wegovy-novo-nordisk-pharmaceuticals-pty-ltd">approved Wegovy to treat obesity</a> but it’s not currently available in Australia. When it’s available, doctors will be able to prescribe <a href="https://pubmed.ncbi.nlm.nih.gov/36934408/">semaglutide to treat obesity</a> in conjunction with lifestyle interventions (including diet, physical activity and psychological support) in adults with obesity (a BMI of 30 or above) or those with a BMI of 27 or above who also have weight-related medical complications. <h2>What else do you need to do during Ozempic treatment?</h2> Checking details of the <a href="https://pubmed.ncbi.nlm.nih.gov/36691309/">STEP trial intervention components</a>, it’s clear participants invested a lot of time and effort. In addition to taking medication, people had brief lifestyle counselling sessions with dietitians or other health professionals every four weeks as a minimum in most trials. Support sessions were designed to help people stick with consuming 2,000 kilojoules (500 calories) less daily compared to their energy needs, and performing 150 minutes of <a href="https://www.healthdirect.gov.au/tips-for-getting-active">moderate-to-vigorous physical activity</a>, like brisk walking, dancing and gardening each week. STEP trials varied in other components, with follow-up time periods varying from 68 to 104 weeks. The aim of these trials was to show the effect of adding the medication on top of other lifestyle counselling. A <a href="https://pubmed.ncbi.nlm.nih.gov/38041774/">review of obesity medication trials</a> found people reported they needed less <a href="https://pubmed.ncbi.nlm.nih.gov/28652832/">cognitive behaviour training</a> to help them stick with the reduced energy intake. This is one aspect where drug treatment may make adherence a little easier. Not feeling as hungry and having environmental food cues “switched off” may mean less support is required for goal-setting, self-monitoring food intake and <a href="https://theconversation.com/9-ways-wont-power-is-better-than-willpower-for-resisting-temptation-and-helping-you-eat-better-71267">avoiding things that trigger eating</a>. <h2>But what are the side effects?</h2> Semaglutide’s side-effects <a href="https://pubmed.ncbi.nlm.nih.gov/38041774/">include</a> nausea, diarrhoea, vomiting, constipation, indigestion and abdominal pain. In one study these <a href="https://pubmed.ncbi.nlm.nih.gov/33567185/">led to</a> discontinuation of medication in 6% of people, but interestingly also in 3% of people taking placebos. More severe side-effects included gallbladder disease, acute pancreatitis, hypoglycaemia, acute kidney disease and injection site reactions. To reduce risk or severity of side-effects, <a href="https://pubmed.ncbi.nlm.nih.gov/36934408/">medication doses are increased very slowly</a> over months. Once the full dose and response are achieved, research indicates you need to take it long term. Given this long-term commitment, and associated <a href="https://www.health.gov.au/topics/private-health-insurance/what-private-health-insurance-covers/out-of-pocket-costs#:%7E:text=An%20out%20of%20pocket%20cost,called%20gap%20or%20patient%20payments">high out-of-pocket cost of medication</a>, when it comes to taking semaglutide to treat obesity, there is no way it can be considered “cheating”. <hr /> Read the other articles in The Conversation’s <a href="https://theconversation.com/au/topics/ozempic-series-154673">Ozempic series</a> here.<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/219116/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Laureate Professor in Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</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/no-taking-drugs-like-ozempic-isnt-cheating-at-weight-loss-or-the-easy-way-out-219116">original article</a>.

Body

“Completely tacky”: Bride slammed for asking for dinner payment

A bride has caused a stir online after asking if it is appropriate to ask her wedding guests to pay for their meal when they RSVP to the big day. The woman took to a popular wedding Facebook page to ask the opinions of other brides, sharing an example of her invitation created by her wedding planner. The invitation asks guests to confirm whether or not they will be attending the nuptials, before asking if the guest intends to eat at the wedding ceremony, and which meal they would prefer. The price of each meal was also included: $20 for grilled chicken with rice, mashed potatoes and green beans and $25 for a salmon alternative. “We invite you to eat with us but ask for you to provide your own payment. Please select which meal you'd prefer,” the invite stated. “My wedding venue requires me to purchase food through them for the reception, but has said people sometimes choose this option,” the woman wrote on Facebook. “Nothing about my reception is very typical anyway, SO I'm wondering how insane or rude or cost-effective/smart this is.” “The planner set me this as an example of how to present it to guests.” But when the post was quickly criticised by others, the bride clarified the event was more of a “fun dinner party” rather than a “wedding” as she and her partner had already legally married five months prior. “Ultimately I'll do what I want BUT I did not choose this option. It was only a suggestion from the venue that I was curious about others' opinions on,” she added. “This is for the reception. I'm most definitely not asking for money or gifts and by the time they come to the reception, we will have already been married for five months.” The post was shared in another wedding shaming Facebook group and critiqued by dozens of wedding experts. “Oh hell no! This is completely tacky!” one wrote, another said, “So she asks if it is rude then gets offended when people say it's rude?” “I am a veteran pro planner and would NEVER suggest this!” another said. Someone else wrote, “I'm especially shaming the venue for suggesting that people often pawn off the cost of dinner to their guests. Encouraging rude behaviour.” Image credits: Getty Images / Facebook

Food & Wine

A quick and easy guide to the holliest and jolliest Christmas cocktails

When it comes to the holiday season, nothing screams festive like Christmas-themed food and drinks. For your next holiday party, or if you're looking for a festive tipple on Christmas Eve to welcome in the big day, here's a list of our three favourite Christmas cocktails. All easy to make and undeniably delicious, these festive cocktails are guaranteed to have you in the Christmas spirit quicker than you can say "Another round!" Holiday Margarita Ingredients: · 30 ml Cointreau · 30 ml Blanco Tequila · 30 ml Fresh Lime Juice · 6 drops Aromatic Bitters Method: 1. Combine all ingredients in a cocktail shaker and add ice 2. Shake and strain into a cinnamon sugar-rimmed coupe glass 3. Garnish with rosemary sprig Holiday Cosmopolitan Ingredients: · 20 ml Cointreau · 40 ml Vodka · 20 ml Fresh Lime Juice · 20 ml Cinnamon Clove Cranberry Syrup Method: 1. To make the syrup: Add 1 cup cranberries, 1 cup water, 1 cup sugar, 1 stick cinnamon, 5 cloves in a saucepan and heat up until boiled 2. Add all ingredients into a cocktail shaker and shake until well chilled 3. Strain into chilled glass 4. Garnish with a cinnamon stick Holiday Jam Ingredients: · 20ml Cointreau · 40 ml Vodka · 20 ml Fresh Lime Juice · 10 ml Cranberry Juice · 1 Bar Spoon Blackberries Method: 1. Add all ingredients into a cocktail shaker and shake until well chilled 2. Strain into chilled glass 3. Garnish with a blackberry Image credits: Supplied

Food & Wine

This is the healthiest time to eat dinner

When should we eat dinner? Recent research highlights that the timing of our meals, particularly the last meal of the day, can significantly affect our health. The story is not merely about what we consume, but also about when we do so. The debate about dinner timing finds substantial scientific backing with a Brigham and Women’s Hospital (BWH) study published in Cell Metabolism in October 2022, suggesting that early dinners could have more health benefits than previously believed. The science of early dinner Senior author of the study, Dr Frank A. J. L. Scheer, Director of the Medical Chronobiology Programme in BWH’s Division of Sleep and Circadian Disorders, explained the study’s objective in a press release: “We wanted to test the mechanisms that may explain why late eating increases obesity risk.” The study defined an early dinner as a meal consumed three to four hours before bedtime, aligning with our body’s circadian rhythm. This time management allows the body to efficiently digest food, process nutrients, and smoothly transition into a fasting mode during sleep, facilitating essential restorative processes (and arguably better sleep, according to some experts). The benefits of an early-bird dinner The BWH study discovered stark differences in metabolic profiles of early and late diners. Early diners demonstrated lower blood glucose levels, improved fat-burning capacity, better sleep quality, and higher energy levels. Meanwhile, late dinners led to increased hunger, slower calorie burning, and elevated fat storage, posing risks for conditions like diabetes and cardiovascular disease. Further reinforcing these findings, a study published in Obesity Reviews examined the effects of energy intake distribution on weight loss. This systematic review evaluated nine randomised controlled trials and concluded that focusing on earlier energy intake resulted in significantly greater short-term weight loss. Alongside weight loss, improvements were observed in insulin resistance, fasting glucose and LDL cholesterol levels. Implications and recommendations These findings hold considerable implications for those dealing with health conditions like diabetes, thyroid issues, polycystic ovarian disease, and cardiovascular disorders. The studies spotlight the importance of early and light dinners, thus prompting a re-evaluation of our dinner schedules and meal planning. As first author Dr Nina Vujovic put it: “Does the time that we eat matter when everything else is kept consistent? And we found that eating four hours later makes a significant difference for our hunger levels, the way we burn calories after we eat, and the way we store fat.” Tailoring dinner time to fit your schedule The exact timing of dinner isn’t a one-size-fits-all scenario, as people’s routines vary widely. Nutritionist Maya Feller emphasises that our schedules – ranging from traditional nine-to-five to round-the-clock – are pivotal when considering “ideal” meal times. Therefore, finding a dinner time that seamlessly fits into your schedule is essential, rather than adhering to a strict, potentially unfeasible timetable. Dr Wendy Bazilian offers insightful tips for those whose routines may not accommodate an early dinner. She recommends consuming meals or snacks every three to five hours. This regular eating pattern can help stabilise blood sugar levels, preventing the onset of hunger pangs and energy lulls. Furthermore, it’s advantageous to leave a gap of two to three hours between your last meal and bedtime. This gap ensures your body has sufficient time for most of the digestion process – letting you get adequate rest and repair during sleep. Health benefits The takeaway from these studies is clear: an earlier dinnertime might confer multiple health benefits, from metabolic health enhancement to improved sleep quality. It’s time to reconsider not just the contents of your plate, but also the clock. As research grows, it’s becoming apparent that understanding the interplay between our eating habits, their timing, and the body’s internal clock should be an integral part of our health strategies. After all, leading a healthy lifestyle isn’t solely about counting calories but also understanding when and how to fuel our bodies. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/this-is-the-healthiest-time-to-eat-dinner" target="_blank" rel="noopener">Reader's Digest</a>.

Food & Wine

Readers respond: What did your mum or dad make for dinner growing up that you haven't had in ages?

Sometimes love and affection comes in the form of food, especially when it’s made by our parents. As we grow older and start our own lives we begin to miss the things we got used to as we grow up, especially the food our parents made. Here are some dishes our Over60 readers grew up with that they miss dearly. Keralie Stack - Mums apple pie, lemon meringue pie. Beautiful meat and kidney pies. Roasted meat in winter cooked in the fuel stove , along with a big pot of pea and ham soup in winter, followed with damper and scones for dinner Peter Lord - Mums meat and potato pie! I’ve made it and it’s not bad but it’s nowhere near as good as mum’s! Lee Pavey - A big roast dinner with roast veges & gravy made with the juices of the meat. Jenny Yaun - In my young 8 years old Living in Indonesia I loved Mum's Nasi Goreng made with tin corn beef, I still make now and again. I'm Dutch/Australian Marie Manson - Dads fabulous vege soup.. Dawn Holmes - Triple and onions!!! Can't say I miss it but they liked it!! But then mum was a great home cook with her baked goods and tasty soups and stews!! Jennifer Sabatino - Shepherd’s Pie made with leftover lamb from the Sunday roast and apple sponge (apples with the sponge baked on top), baked custard, baked rice custard and bread & butter pudding. Kathy Bloor - Mince on toast. I have never made it for myself and I am 70 Keith Carter - I haven't had PLOT TOFFEE FOR 65 years. Just got the recipe from my 86 yo sister. So now thats the go. Lorna Turner Prunes - and custard. I still cook all the foods my mum and dad cooked except for prunes and custard.

Food & Wine

19 cruise hacks to make travel easy

Cruising can be wonderful. The wide-open space of the sea gives you time to relax and reconnect. You can tick off multiple destinations and only unpack once. But there are a few little tricks that cruise experts tell us will make your cruise even cruiser. Here’s the best tips we have uncovered. 1. Pack duct tape On occasion the cruise may hit rough seas. If drawers begin to open, or cabin items go rolling, grab your duct tape and secure them. 2. Pack balloons When our office manager told us to bring balloons on the cruise, we did think it was for a party. But in fact, she says that most cruise ships only have one or two hooks. Even the door handles don’t have surfaces for you to hang things. If you plan on doing washing in your room, then you can blow up the balloons and drape the clothes over them to dry. 3. Pack magnets Another way to get organised is to bring magnets with you. Many cabin walls are made from metal. So, head to the hardware store and grab a bunch of magnets. Then you can attach hooks or even stick up important notes and your itinerary on the wall. 4 Put your bag under the bed Normally when you travel, you stow the suitcase in the cupboard. Experts tell us that on a cruise, you should stow your bag under the bed. Wardrobe space is limited and storing your bag in there will reduce the space for clothes and shoes. 5. Steam your clothes Most cruise ships don’t have irons. Fire and cruising don’t go together. They don’t want to take any chances. But what about when you need to wear a fancy shirt or dress to dinner and it’s been wrinkled from packing? Use the steam from the shower. It will un-wrinkle your clothes in no time flat. Alternatively, we’ve been told that you can buy “de-wrinkle spray” for clothes. We haven’t tested it though, so we can’t guarantee this will work. 6. Bring a multi-charger or power board Most cruise cabins only have a few power points. These days most people travel with multiple devices. Grab a multi-charger and you can plug in multiple devices to the one power port. Or you can always bring a power board. 7. Pack a first aid kit Yes, they have first aid on the ship. Yes, they have shops. But save your money and pack medicines that you may be likely to use such as Panadol, gastro-stop, antihistamines and antiseptic cream in a first aid kit. 8. Bring a HDMI cable Love a great night in bed with a good film? Download them onto your laptop and you can use the HDMI cable to watch the films you want to see on the cabin’s TV. 9. Pack an extension cord As we said, cruise cabins often have limited power points and sometimes they are in annoying locations. If you want to use your laptop and it has run out of battery, you will thank us for telling you to pack an extension lead. 10. Buy in bulk This is one that surprised us. Apparently, some cruise lines give you a discount for buying drinks in bulk. Five beers for the price of four can save you $8 a round. Just pop the extra in the fridge for later. 11. Book excursions in advance A huge part of cruising is visiting the onshore destinations. If you plan on cruising on a large boat, make sure you book your on-shore excursions early. That way you can be sure that you will be going. There would be nothing worse than getting off the boat only to find out that the tour you want to do is all sold out. 12. Budget for excursions It seems obvious, but many first-time cruisers forget to factor in the added extras. Make sure you know which excursions you want to do and how much they cost. Then factor that into your budget. 13. Pack sticky notes Need to remember the departure time? What time the bar opens? Or the time you will have your massage? Bring sticky notes and make your own message board on the cabin wall. 14. Stay fit A lot of cruises have endless and bottomless food options. You will indulge. You will enjoy it. But maybe find some time to stay fit on board, even if it is just taking the stairs instead of the lift or swimming daily and doing early morning laps in the pool. 15. Pack ginger First-time cruiser? Not sure if you are going to get seasick? Ginger is your friend. Ginger helps ease seasickness. 16. Choose your cabin wisely Worried about seasickness? You are better off booking a lower deck room in the middle of the ship. Want a great view and never feel sick? Go for the upper deck edges. Whatever room you choose, think long and hard about what you really want to get out of the cruise. How long will you actually spend in the room? 17. Be hygienic Sickness can and does spread on ships. To avoid nasties, make sure you have good hygiene habits. Wash your hands properly and perhaps pack some hand sanitiser. 18. Notify the ship of any medical conditions Even if it is minor. In the event of an emergency, the staff will be the ones to help you. 19. Wear rubber shoes It can get slippery on board. Written by Alison Godfrey. Republished with permission of <a href="https://www.mydiscoveries.com.au/stories/travel-hacks-to-make-your-cruise-easier/">My Discoveries</a>. Images: Getty

Cruising

4 easy ways to avoid food temptations

While you may have made some health-conscious new year’s resolutions, it’s very easy for our good food intentions to go flying out the window as soon as the year starts to get busy and booked up with events. Luckily, there are a few easy strategies you can use to help avoid temptation while you’re out and about. Eat consciously – There’s nothing wrong with enjoying a delicious savoury or sweet treat when you’re out and about – say at a party or BBQ. The problems only start when we completely lose track of what and how much we’ve eaten! With multiple courses on offer (nibbles/dips/chips, mains/salads/sides, dessert), a plethora of drink options and plenty of distraction, it’s very easy to overindulge without even realising it. Try and keep your food intake in check by holding onto the same plate for the evening (so that you can see what you’ve eaten previously), consciously noting and enjoying your food (instead of piling it into your mouth at rapid speed) and filling up on mains and salads as opposed to high calorie nibbles. Eat well while at home – With all the deliciousness on offer at the shops and at parties, it’s easy to pile your shopping trolley and plate high with food you wouldn’t usually eat. Try and avoid temptation at home by sticking to your usual diet as much as possible and only bringing home occasional treats. By ensuring you’re eating adequate amounts of protein/carbs/good fats, you’ll help keep cravings in check and also feel more satisfied and less likely to overindulge when out. Be treat wise – There’s nothing like a helping of delicious dessert to really top off a meal. While refraining completely isn’t always possible, being wise with what you choose to indulge in can help keep your healthy eating on track. Dark chocolate is a fantastic after dinner treat. Decadent and rich, a small amount goes a long way. Manage your emotional health – When we are feeling stressed, we often turn to food as a source of comfort. Unfortunately the food we turn to usually isn’t baby spinach or a healthy salad. Simple carbs, sugar and fat are generally what we crave. By managing your emotional health and staying on top of stress, we can help minimise cravings and emotional overeating. Image: Shutterstock

Food & Wine

Five easy ways to use less water at home – and not just in a drought

<a href="https://theconversation.com/profiles/niko-wanders-1234321">Niko Wanders</a>, <a href="https://theconversation.com/institutions/utrecht-university-1354">Utrecht University</a> With so much of the world suffering from drought, you might think your ability to help is minimal. But when you consider the average person in the UK uses around <a href="https://www.water.org.uk/news-item/vast-majority-of-brits-have-no-idea-how-much-water-they-use-each-day/">142 litres of water a day</a>, it’s easy to see how small changes to your routine can add up. More than half of the water that is extracted from rivers, streams and aquifers in the UK feeds the <a href="https://www.gov.uk/government/statistical-data-sets/env15-water-abstraction-tables">public water supply</a>. These abstractions, as they’re called, worsen drought conditions by draining local waterways, depriving vegetation, fish and other aquatic life of the water they need to survive droughts. Filling paddling pools to cool off, taking multiple showers each day to stay clean, watering the garden to revive wilting plants – all these extra activities contribute to a sharp increase in public water use on hot and dry days. And these impacts can endure for months, as freshwater systems need a lot of additional rainfall to recover from droughts. If each person can reduce their water use during a drought, it would significantly benefit the natural world in its recovery. Here are five things you can do, starting today. <h2>1. Shower less</h2> Most of the water you use is <a href="https://www.water.org.uk/news-item/vast-majority-of-brits-have-no-idea-how-much-water-they-use-each-day/">in the shower</a>. For every minute you’re under the shower head (depending on how powerful it is), around 10 litres of water drains away. Since most people shower for <a href="https://www.mirashowers.co.uk/blog/trends/revealed-what-brits-are-really-getting-up-to-in-the-bathroom-1/#:%7E:text=Most%20Brits%20(62%25)%20bathe,latest%20UK%20shower%20habits%20survey.">an average of seven minutes</a>, half of your daily water use takes place first thing in the morning. Turning off the shower while shampooing your hair or applying shower gel can help conserve water, as can shortening the length of your shower overall. Be sure not to switch to a bath though – the average soak in the tub uses <a href="https://www.water.org.uk/news-item/vast-majority-of-brits-have-no-idea-how-much-water-they-use-each-day/">around 80 litres of water</a>. <h2>2. Use rainwater in the garden</h2> <figure class="align-right zoomable"><figcaption></figcaption></figure> During a dry spell, the average gardener can use <a href="https://www.southwestwater.co.uk/siteassets/documents/uwu-0618-web-version.pdf">hundreds of litres</a> of water to keep their plants hydrated. Some people will use a watering can (good), others might leave a sprinkler on all day (bad). Most use drinking water, which is a waste – plants are happy with rain water. Add a water butt that collects the rain which falls on your roof and use it for the garden. To find out how to install one, <a href="https://www.youtube.com/watch?v=2jk0lstsu5o">watch this</a>. <h2>3. Use the short flush</h2> Per flush, your toilet uses about <a href="https://www.water.org.uk/news-item/vast-majority-of-brits-have-no-idea-how-much-water-they-use-each-day/">5 litres of water</a>, and up to 10 litres in older models. If available, use the short flush to significantly reduce how much water is wasted. <h2>4. Cut back on car washing</h2> If you need to wash your car, do it the old-fashioned way with a bucket and soap rather than hosing it down. The water contained in a bucket (<a href="https://www.water.org.uk/news-item/vast-majority-of-brits-have-no-idea-how-much-water-they-use-each-day/">roughly 30 litres</a>) is significantly less than the average that flows through a hose (around <a href="https://www.southwestwater.co.uk/siteassets/documents/uwu-0618-web-version.pdf">15 litres per minute</a>). Better yet, avoid washing your car entirely during a drought. <h2>5. Reuse water</h2> If you’re washing vegetables, you could collect the water in a bowl in the sink and later give it to the plants in your house or outside. While you’re waiting for warm water to come out of a tap, use the cold to fill the kettle. Close the tap while you’re lathering your hands with soap or brushing your teeth. Though these are only small savings, they do make a difference over time. Inflatable pools are lovely for cooling down on the hottest days. A cleaning pump can filter the water and recycle it without you needing to use more water to keep the pool clean. <h2>Save water, save money</h2> All these tips can significantly reduce your water use and combat the effects of drought on the environment. They can also save you money. If you’re able to renovate your home, it’s worth installing a system for collecting rain water which, combined with a pump, can flush toilets. In Belgium, for example, it is common practice to have such a system installed (effectively, a large underground water butt) in newly built houses. Most people would struggle to afford these kinds of measures, and so drought-proofing homes and communities should be part of the effort to adapt countries to the extreme weather expected in a rapidly warming world. Image credit: Shutterstock <hr /> <figure class="align-right "><figcaption></figcaption></figure> Don’t have time to read about climate change as much as you’d like? <a href="https://theconversation.com/uk/newsletters/imagine-57?utm_source=TCUK&utm_medium=linkback&utm_campaign=Imagine&utm_content=DontHaveTimeTop">Get a weekly roundup in your inbox instead.</a> Every Wednesday, The Conversation’s environment editor writes Imagine, a short email that goes a little deeper into just one climate issue. <a href="https://theconversation.com/uk/newsletters/imagine-57?utm_source=TCUK&utm_medium=linkback&utm_campaign=Imagine&utm_content=DontHaveTimeBottom">Join the 10,000+ readers who’ve subscribed so far.</a><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/187885/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <hr /> <a href="https://theconversation.com/profiles/niko-wanders-1234321">Niko Wanders</a>, Assistant Professor in Hydrological Extremes, <a href="https://theconversation.com/institutions/utrecht-university-1354">Utrecht University</a> 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/five-easy-ways-to-use-less-water-at-home-and-not-just-in-a-drought-187885">original article</a>.

Home & Garden

9 easy ways to transform your bathroom without renovating

Mouldy grout and dated tiles are just some of the not-so-redeeming features of a tired bathroom, but regular renovations are an expensive and unsustainable option, so how do we fancy-up the bathroom without ripping out the tiles? We spoke to some experts to find out. 1. Spring clean “The first step would always be to declutter your bathroom and give it a thorough clean – the tiles, any dust and water marks,” says Leah Peretz of renovation experts Just in Place. Interior designer Suzanne Gorman suggests attempting a DIY re-grout or re-seal on the tiles for a fresher look, but warns: “It is a lengthy process and the dust from removing the existing grout can be major.” 2. Between the lines If your bathroom has the traditional sand-based white grout, Gorman recommends changing things up a bit. “There are a vast range of grout colours available on the market,” she says. “The grout colour and finish really does make or break the overall feel of your bathroom. For a subtle, contemporary look we choose grout that blends with the tile colour. If you feel game you can try a contrasting or even coloured grout.” 3. Spray it Just because you can’t afford to rip the tiles out doesn’t mean you’re stuck with the brown and tan floral forever. Mary McManus of Lavender Hills Interiors suggests spray-painting outdated tiles. “Old, stained or old-fashioned patterned tiles can be spray-painted fresh bright white to look almost new.” 4. Tapping into trends The aesthetic impact of a new toilet is greater than you’d imagine. Architect Ben Johnson of Benedict Design says replacing tapware and sanitary fixtures makes a huge impact on the look and functionality of the bathroom. “The options have exploded in recent years and you can get anything from matte black to gold,” says Johnson. “If you’re replacing your toilet, go for a back-to-wall model as this will keep lines clean and make mopping easy.” 5. Exhausted fans If you feel your exhaust fan isn’t at its best, give your electrician a call and have it replaced with a higher powered unit. They don’t cost too much and will prevent unwanted mould build-up and condensation. “An old exhaust fan not doing its job properly can have a huge negative impact on all your finishes in the bathroom,” says Gorman. “Paint, mirrors, tiles and shower screens age dramatically without proper ventilation.” 6. The sky’s the limit Go one step further with real ventilation via a skylight – a worthwhile investment, according to Johnson. “Getting natural light into a bathroom will have many benefits, from lifting your spirits in the morning to keeping mould at bay.” Aesthetically, it can also highlight a particular area such as the basin or shower. “If you can, build it with an open shaft that will improve the sense of space by giving additional height and breaking up the ceiling.” 7. You’re so vain Peretz suggests upcycling an old piece of furniture with a lick of paint then sitting a basin on top for a unique vanity. You can replace a run-of-the-mill shaving mirror with a glamorous vintage one or opt for a contemporary black statement mirror. Tip: If you just want to replace your shaving mirror with a smarter version, Gorman says a larger mirror will hide any evidence of previous wall fixings. Alternatively, ask your local glazier to make up a replacement. 8. In the details From framing your children’s art to displaying your towels on a ladder, all our experts agree that small touches can make a big difference. “Bring in some texture and colour with thick ribbed bath mats and fluffy towels,” says McManus. And fluffy towels are even better when they’ve come straight from a heated towel rail. “Most towel rails come as a plug-in,” says Johnson, “which helps if you’re not planning on cutting into your walls or replacing tiles. A warm towel on a winter morning is a wonderful thing.” 9. Go green “A living plant will bring colour and texture into your bathroom,” says Peretz. “A ficus or a palm in the corner can be a beautiful statement if you have enough space. Orchids and bamboos like the humidity.” McManus suggests placing some blue-and-white ginger jars and an orchid on the vanity for that final touch. Written by Joanne Gambale. Republished with permission of <a href="http://www.domain.com.au" target="_blank" rel="noopener">Domain.com.au.</a> Images: Getty

Home Hints & Tips

A guide to pairing wine and food

When it comes to selecting wines for to go with your meals, there are no absolute rules – the only expert opinion that matters is your own. That said, there are definitely choices that pair better with certain dishes. Pairing wines to a rich, complicated supper is not as difficult as it may seem. In fact, choosing wines to go with your winter meals can be among the most enjoyable and more relaxing stages in planning the dinner. At a minimum, you want to provide refreshment – water and wines – that flatter the meal's flavours. In many cases, a good-quality, medium-bodied red wine is a great choice with a lot of winter dishes. Welcoming guests and relatives with flutes of crisp, sparkling wine always creates a nice sense of occasion, whether your hors d'oeuvres are just some biscuits and dips or a lavish selection or meat and cheeses. And if you’re thinking of serving bubbles throughout an entire meal, you might be onto something. Although a soup or shellfish starter might be its ideal partner, the sparkling's bubbly assertiveness allows it to hold its own with more robust dishes. A traditional roast dinner – a popular meal choice in winter – that comes with baked vegetables, tests the liveliness of a single wine, and so often it makes sense to offer two or more that way guests can sip from whichever glass suits what they are eating. A red wine made substantially from pinot noir grapes is a fine partner for the distinctive taste of dark meat, and the black cherry-like character of many pinot noirs, will evoke the yummy berry, rich sauces that are popular throughout the cooler months of the year. With the broad range of flavours in your meals, you may want to consider introducing maturity and complexity in your wines. Try either the sun-baked earthiness you find in an shiraz or a rioja, or a hint of mellow age, such as that found in many wines older than four or five years. A well-crafted white wine can be a star of a winter dinner table, especially if it picks up on the citrus tones that are often present in sauces and garnishes of meals. Rich, concentrated white wines, such as a viognier or a chardonnay, with higher alcohol and a wisp of butterscotch sweetness, can enhance white meat. If the white is elegant and floral enough, it can be the perfect chaser for more herbal dishes, too. With very little legwork, you can find wines like these in every price range, so once you’ve decided on your menu and before you commit to certain wines, sample a few options. Image credit: Shutterstock

Food & Wine

Everything A-OK? New history shows the way to Sesame Street wasn’t always easy outside US

Associate Professor Helle Strandgaard Jensen based at Denmark’s Aarhus University, says while Sesame Street producers presented their content as both diverse and universal, the underpinning US values and assumptions about children often led to cultural clashes in other countries. <div class="copy"> With children’s culture again at the centre of debates about <a href="https://www.theguardian.com/books/2023/feb/26/censorship-or-context-australian-book-industry-wrestles-with-how-to-refresh-outdated-classics" target="_blank" rel="noreferrer noopener">banning or re-writing books</a> and what makes for <a href="https://www.news.com.au/national/politics/abc-accused-of-grooming-kids-after-drag-queen-appeared-on-play-school/news-story/efc1dd82aa4fb6b01a4c575e2f40e589" target="_blank" rel="noreferrer noopener">appropriate children’s television</a>, Jensen says a historical approach can provide the opportunity for more informed discussions. Sesame Street debuted on television in the US in 1969 (it came to Australia in 1971) and according to its US website: “…has made a positive impact in children’s lives ever since.” The show says: “Sesame Street brings critical early education to children in 150+ countries”. While Sesame Street’s universality was marketed to international audiences, Jensen says the show is shaped by US assumptions about children’s role in society, cognitive psychology and the role of media in education. In European countries like the UK, Germany and Scandinavia there was a more progressive view about children, she says. As a result, the program was sometimes met with hostility by foreign television producers and broadcasters. In Jensen’s home of Denmark, Danish broadcasters rejected the show outright. Instead adapting their own children’s program Legestue to <a href="https://www.shcy.org/features/commentaries/helle-strandgaard-jensen-on-kermits-chubby-danish-cousin/" target="_blank" rel="noreferrer noopener">incorporate a frog</a> named Kaj inspired by Kermit, but one that “loves jazz and talks back to adult authority”, she says. In Germany, where <a href="https://muppet.fandom.com/wiki/Sesamstrasse" target="_blank" rel="noreferrer noopener">‘Sesamestraße’</a> is celebrating its 50th anniversary, local co-producers made their own content spliced together with US content, and added their own puppets including a piglet Purk, a snail Finchen and Leniemienie the mouse. German produced content portrays the child at the centre, encouraging them to question authority, and often revealing the hypocrisy or flaws of adults, Jensen says. It was an approach that sometimes resulted in pushback from the US based Childrens Television Workshop, she says. For instance, in one local clip, an adult is attending to some flowers in their garden, mowing an area of grass containing different flowers. The children ask, ‘which flowers are the good flowers?’ In another, a woman walks past a child having to do an emergency wee in public. ‘That’s disgusting!’ the woman says. But as she walks further, her dog relieves itself on the pavement, and the woman doesn’t pick it up the waste. German Ministry of Education guides to accompany the show rejected traditional gender roles, taught children about the body and emphasised society based on collaboration, including unions. <figure class="wp-block-embed is-type-rich is-provider-twitter wp-block-embed-twitter"> <div class="wp-block-embed__wrapper"> <div class="embed-wrapper"> <div class="inner"> <div class="twitter-tweet twitter-tweet-rendered" style="display: flex; max-width: 500px; width: 100%; margin-top: 10px; margin-bottom: 10px;" data-spai-bg-prepared="1"><iframe id="twitter-widget-0" class="" style="display: block; position: static; visibility: visible; width: 400px; height: 656px; flex-grow: 1;" title="Twitter Tweet" src="https://platform.twitter.com/embed/Tweet.html?creatorScreenName=cosmosmagazine&dnt=true&embedId=twitter-widget-0&features=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%3D%3D&frame=false&hideCard=false&hideThread=false&id=1612139711304273922&lang=en&origin=https%3A%2F%2Fcosmosmagazine.com%2Fpeople%2Fhistory-sesame-street%2F&sessionId=6d9a2d118b670e8e312cee283ceca4c065b3acf7&siteScreenName=cosmosmagazine&theme=light&widgetsVersion=aaf4084522e3a%3A1674595607486&width=500px" frameborder="0" scrolling="no" allowfullscreen="allowfullscreen" data-spai-bg-prepared="1" data-tweet-id="1612139711304273922"></iframe></div> </div> </div> </div> </figure> In Europe, children’s television was seen as offering something separate to school, a way to empower children and support their own understanding of the world. The European view was more based in sociology and journalism – asking children directly about what they wanted – rather than cognitive psychology, Jensen says. For example in the UK, television producers would survey children about what they were interested in, their views, and make content based on that. Another key difference was the highly commercial landscape of television in the US, Jensen says. This was different to Europe and places like Australia where public broadcasters could afford to produce content for children that was more experimental. She says reflecting on the past is important as children’s viewing is increasingly dominated by streaming platforms, many of which are based in the US and dominated by American programming. The ABC began broadcasting Sesame Street twice-daily in 1971. While Jensen’s book doesn’t specifically address the response to the show in Australia, she says a lot of her archival research included information shared between the public broadcasters the ABC and BBC, which had a strong co-production tradition. “One of the ways the BBC learned about what happened in the Children’s Television Workshop and making Sesame Street was via their Australian friends in the ABC,” she says. Jensen says as early as 1970 an Australian journalist at The Bulletin was questioning whether the show imposed American culture on children in other countries. In the article, ‘Entertaining Australians to be Americans’, Sesame Street founder Joan Ganz Cooney says she had few reservations about imposing US culture on Australian audiences. “For good or ill the whole world is being Americanised,” she says. Children’s Television Workshop describes the sale of Sesame Street to 26 foreign countries, including Australia, as an opportunity to study the universality of the program, according to The Bulletin. Sesame Street: A Transnational History is set for <a href="https://academic.oup.com/book/45872/chapter-abstract/400828941?redirectedFrom=fulltext" target="_blank" rel="noreferrer noopener">release in Australia in May</a>. <figure class="wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio"> <div class="wp-block-embed__wrapper"> <div class="embed-wrapper"> <div class="inner"><iframe title="SESAMSTRASSE Folge 1 (Teil 1)" src="https://www.youtube.com/embed/6-sJKRPuaiM?feature=oembed" width="500" height="375" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div> </div> </div> </figure> <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=245054&title=Everything+A-OK%3F+New+history+shows+the+way+to+Sesame+Street+wasn%26%238217%3Bt+always+easy+outside+US" width="1" height="1" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /> <div class="in-content-area more-on"> </div> </div> <div id="contributors"> <a href="https://cosmosmagazine.com/people/history-sesame-street/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/petra-stock">Petra Stock</a>. Petra Stock has a degree in environmental engineering and a Masters in Journalism from University of Melbourne. She has previously worked as a climate and energy analyst. </div>

Screwed over: how Apple and others are making it impossible to get a cheap and easy phone repair

If Apple and other tech companies have their way, it will only become harder to have our phones and other devices repaired by third-party businesses. Smartphones and many other tech devices are increasingly being designed in ways that make it challenging to repair or replace individual components. This might involve soldering the processor and flash memory to the motherboard, gluing components together unnecessarily, or using non-standard <a href="https://www.ifixit.com/News/14279/apples-diabolical-plan-to-screw-your-iphone">pentalobe screws</a> which make replacements problematic. Many submissions to an Australian “right to repair” <a href="https://www.pc.gov.au/inquiries/current/repair/submissions#initial">inquiry</a> have called on tech manufacturers to provide a fair and competitive market for repairs, and produce products that are easily repairable. The <a href="https://www.pc.gov.au/inquiries/current/repair/issues/repair-issues.pdf">right to repair</a> refers to consumers’ ability to have their products repaired at a competitive price. This includes being able to choose a repairer, rather than being forced by default to use the device manufacturer’s services. But it seems Apple doesn’t want its customers to fix their <a href="https://www.vice.com/en/article/evmeya/apple-iphone-right-to-repair-california">iPhones</a>or <a href="https://www.inputmag.com/culture/apples-repair-policies-are-utterly-shameful-and-shouldnt-be-allowed-e-waste-recycling-macbooks-t2">Macbooks</a> themselves. The company has <a href="https://www.vice.com/en/article/nz85y7/apple-is-lobbying-against-your-right-to-repair-iphones-new-york-state-records-confirm">lobbied against</a> the right to repair in the United States and has <a href="https://www.npr.org/2020/11/18/936268845/apple-agrees-to-pay-113-million-to-settle-batterygate-case-over-iphone-slowdowns">been accused of deliberately slowing down</a> iPhones with older batteries. <a href="https://www.pewtrusts.org/en/research-and-analysis/blogs/stateline/2019/10/16/tech-giants-fight-digital-right-to-repair-bills">Opposition</a> against the right to repair from tech companies is to be expected. Cornering consumers into using their service centres increases their revenue and extends their market domination. In its defence, Apple has said <a href="https://time.com/4828099/farmers-and-apple-fight-over-the-toolbox/">third-party repairers</a> could use lower quality parts and also make devices vulnerable to hackers. It also defended its <a href="https://venturebeat.com/2019/08/14/apple-defends-iphone-unauthorized-battery-warning-as-a-safety-feature/">battery warning indication</a> as a “safety” feature, wherein it started to alert users if their phone’s replacement battery hadn’t come from a certified Apple repairer. In the US, Apple’s <a href="https://support.apple.com/irp-program">independent repair provider program</a> grants certain providers access to the parts and resources needed to fix its devices. Independent repair shops in <a href="https://www.apple.com/newsroom/2020/07/apple-expands-iphone-repair-services-to-hundreds-of-new-locations-across-the-us/">32 countries</a> can now apply, but the scheme has yet to extend outside the US. <h2>Impact on users</h2> With the iPhone 12 — the latest iPhone offering — Apple has <a href="https://www.ifixit.com/News/45921/is-this-the-end-of-the-repairable-iphone">made it even harder</a> for third-party repairers to fix the device, thereby increasing users’ reliance on its own services. Apple has hiked its <a href="https://support.apple.com/en-au/iphone/repair/service/screen-replacement">repair charges</a> for iPhone 12 by more than 40%, compared with the iPhone 11. It is <a href="https://support.apple.com/en-au/iphone/repair/service/screen-replacement">charging</a> more than A$359 to fix an iPhone 12 screen outside of warranty and A$109 to replace the battery. Historically, third-party repairers have been a cheaper option. But using a third-party repairer for an iPhone 12 could render some phone features, such as the camera, <a href="https://www.theverge.com/2020/10/30/21542242/apple-iphone-12-third-party-repairs-ifixit-camera-module-replacement">almost inoperable</a>. According to reports, fixing the iPhone 12’s camera requires <a href="https://9to5mac.com/2020/10/30/iphone-12-camera-repair/">Apple’s proprietary</a> system configuration app, available only to the company’s own authorised technicians. It’s not just Apple, either. <a href="https://www.techradar.com/au/news/samsungs-galaxy-s20-ultra-is-unsurprisingly-difficult-to-repair">Samsung’s</a> flagship phones are also quite tricky for third-party repairers to fix. <h2>Impact on environment</h2> When certain parts for repairs aren’t available, manufacturers will produce new phones instead, consuming <a href="https://www.envirotech-online.com/news/environmental-laboratory/7/breaking-news/how-do-smartphones-affect-the-environment/48339">more energy and resources</a>. In fact, manufacturing one smartphone <a href="https://www-sciencedirect-com.ezproxy.cqu.edu.au/science/article/pii/S095965261733233X">consumes</a> as much energy as using it for ten years. As smartphones become harder to repair, electronic waste will grow. Apple and Samsung both cited environmental benefits when they announced they would no longer ship <a href="https://theconversation.com/apples-iphone-12-comes-without-a-charger-a-smart-waste-reduction-move-or-clever-cash-grab-148189">chargers</a> with their phones. Yet, they’ve turned a blind eye to the environmental damage that would arise from completely cornering the repair market. The average Australian home has <a href="https://thinktv.com.au/facts-and-stats/australian-homes-are-experiencing-a-screen-explosion/">6.7 devices</a>, including televisions, personal computers, laptops, tablets and smartphones. With diminishing opportunities for repair, the environmental burden from disposing of these devices will increase. <h2>What is being done?</h2> Phone giants make it tough for third-party repairers to do their job in a variety of ways. This includes constantly changing designs, adding hurdles to the repair process, and restricting access to parts, diagnostic software and repair documentation. Meanwhile, consumers are left with broken phones and huge repair bills — and repairers are left with less business. The fight to remove barriers to repair is gaining momentum outside Australia, too, in countries including <a href="https://www.policyalternatives.ca/publications/monitor/when-will-canadians-have-right-repair">Canada</a>, the <a href="https://www.thetimes.co.uk/article/right-to-repair-means-spare-parts-for-household-appliances-mr5gmkjxr">United Kingdom</a> and the <a href="https://www.repair.org/legislation">United States</a>. Legislative reforms have been introduced in the <a href="https://repair.eu/news/european-parliament-calls-for-ambitious-right-to-repair/">European Union</a> and <a href="https://www.vice.com/en/article/93wy8v/newly-passed-right-to-repair-law-will-fundamentally-change-tesla-repair">Massachusetts</a>. France has introduced a <a href="https://www.ecologie.gouv.fr/indice-reparabilite">Repairability Index</a> requiring electrical and electronic equipment companies to inform consumers about their products’ repairability on a scale of one to ten. This takes into account the ease of repairability, availability and price of spare parts and availability of technical repair documents. <h2>The path moving forward</h2> Until the push for right to repair legislative reform gathers pace globally, consumers will have little choice but to pay up to big companies to access their authorised repair services. If they don’t, they may risk losing their warranty, ending up with a non-functional device and even <a href="https://static1.squarespace.com/static/5e449c8c3ef68d752f3e70dc/t/5ea8a6d93b485d0feb9b5d6b/1588111098207/Report_RightToRepair_HanleyKellowayVaheesan-1.pdf">infringing</a> upon the manufacturers’ software copyrights. Ideally, phone companies (and others) would assist users with the repair process by providing replacement parts, repair documentation and diagnostic tools to third-party repairers. This would also help <a href="https://www.apple.com/au/newsroom/2020/07/apple-commits-to-be-100-percent-carbon-neutral-for-its-supply-chain-and-products-by-2030/">Apple</a> and <a href="https://www.samsung.com/us/aboutsamsung/sustainability/environment/">Samsung</a> reduce their carbon footprint and achieve their environmental goals. Although the way things are going, it’s unlikely tech companies will be able to escape their self-inflicted repair obligations. In the past, Apple CEO Jeff Williams has <a href="https://www.apple.com/newsroom/2019/08/apple-offers-customers-even-more-options-for-safe-reliable-repairs/">said, "</a>we believe the safest and most reliable repair is one handled by a trained technician using genuine parts that have been properly engineered and rigorously tested." But with only so much workforce available even to Apple, sharing the load with smaller repairers will help. And for consumers’ benefit, the right to repair legislation must be taken seriously, with consistent repairability scores developed across the globe. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/screwed-over-how-apple-and-others-are-making-it-impossible-to-get-a-cheap-and-easy-phone-repair-156871" target="_blank" rel="noopener">The Conversation</a>.

Technology

Broccoli and cheese pasta bake

An easy, satisfying dish that the whole family can enjoy, this cheesy, vegetarian broccoli pasta bake is sure to be a hit. Ingredients: <ul> <li>1L of milk</li> <li>2 garlic cloves, crushed</li> <li>2 bay leaves</li> <li>500g of pasta</li> <li>350 g of broccoli, cut into small florets</li> <li>75g of butter</li> <li>75g of flour</li> <li>1 teaspoon of mustard powder</li> <li>A few parsley leaves, chopped</li> <li>200g of grated Italian cheese mix</li> </ul> Method: 1. In a small saucepan, bring milk, garlic and bay leaves to a boil. Remove from heat and let sit. 2. Boil pasta until al dente. Add broccoli during the last two minutes of boiling. Drain. 3. In a pan, heat butter. Add flour, stirring for about one minute. Strain milk mixture. Add to pan in small portions at a time, stirring constantly. Let simmer for one to two minutes, forming a sauce. 4. Remove sauce from heat and stir in mustard powder and parsley as well as ¾ of the cheese. 5. Mix together with pasta and broccoli in a casserole dish. Sprinkle remaining cheese over top. 6. Cook under grill on high for two to three minutes or until top becomes golden. Let cool and serve. Images: Getty

Food & Wine

Spaghetti carbonara

With a rich, creamy sauce and grated parmesan on top, this pasta dish is surprisingly simple to make but incredibly delicious. Serves: 2 Ingredients: <ul> <li>200g spaghetti</li> <li>½ tablespoon olive oil</li> <li>100g bacon (or sliced pancetta)</li> <li>1 garlic clove, finely chopped</li> <li>2 eggs</li> <li>50ml thickened cream</li> <li>25g grated parmesan</li> <li>Salt and freshly ground black pepper</li> <li>Herbs to garnish</li> </ul> Method: <ol> <li>Cook pasta according to packet directions.</li> <li>Heat olive oil in a frying pan over medium heat. Cook your bacon/pancetta, stirring for two to three minutes until it begins to crisp. Add garlic and stir for 30 seconds. Remove the pan from the heat and set aside.</li> <li>In a bowl, combine the eggs, cream and parmesan. Season with salt and pepper and mix with a form.</li> <li>Drain the cooked pasta and return to the pot. Add the egg and cream mixture with the bacon and toss to combine (the heat from the pasta will cook the egg slightly and create a creamy sauce).</li> <li>Serve immediately with extra parmesan and your chosen herbs as garnish.</li> </ol> Image: Getty

Food & Wine

3 easy ways to back up your photos on your phone and tablet

Do you have all your photos stored on your phone or tablet? Do you back them up? If the answer is no, then please back them up! There are too many sorry tales of people losing all their precious memories in the snap second technological devices decide to play up. Backing up your photos is also a great idea if you’re phone or tablet is running low on space. Here are three simple ways to do it. Directly transfer photos from your device to a computer. This is one of the easiest and most straightforward way to back-up photos. Connect your phone or tablet to your computer with the supplied dock connector cable. A window will automatically pop up asking if you want to “import” the photos to your computer. After they have been imported, you’ll be asked if you want to “delete” the images you’ve imported. If you press delete, the photos will be deleted from your smartphone or tablet. This is a fast way to free up space on your device but if you still want to keep photos on your phone, don’t click delete. Save your photos to a cloud system like <a href="https://www.dropbox.com/" target="_blank" rel="noopener">Dropbox</a> A cloud service lets you store information on a remote computer or server connected via the internet. It’s a handy platform that will ensure your photos are saved even if your device and computer decide to play up. You can also sync photos without physically plugging in your device. The free service Dropbox is one of the simplest versions around allowing you to upload photos directly from your tablet or phone. You will have to sign up for a Dropbox account before you are given 2GB of free storage. To automatically backup photos to Dropbox from your computer Once Dropbox is installed on your computer, you can turn on Camera Upload so photos are automatically uploaded to your Dropbox. Connect your device to your computer and go to Dropbox > Settings > Preferences and click the “Enable Dropbox camera import.” This will allow Dropbox to automatically import photos to your Dropbox account when your device is connected. To automatically backup photos to Dropbox from your device Dropbox can also automatically upload images straight from your device. You will have to download the Dropbox app. Go to the Dropbox app > Settings > Camera Upload > On. Make sure you click the option to only upload pictures when Wi-Fi is on so it won’t eat up your cellular data. Back up your photos to <a href="https://www.flickr.com/" target="_blank" rel="noopener">Flickr</a> Another popular and easy-to-use photo sharing and cloud storage system is Flickr. It has the advantage over Dropbox because it offer 1TB (1,000GB) of free space. You can upload your photos and share them privately or publicly. Image: Getty Images

Technology

You've got to be yoking! Easy boiled egg hack that actually works

The not so enjoyable part of the holiday season, the food prep. Everybody would agree that one of the most messy and time-consuming chores is de-yolking hard boiled eggs. If devilled eggs are on the menu this one is for you. TikTok user, US based woman Andrea VanDerweker demonstrates her hot tips to extracting the hard-boiled egg yolk perfectly. She uses her knife to gently cut the perimeter of the egg, like you would with an avocado. <blockquote class="tiktok-embed" style="max-width: 605px; min-width: 325px;" cite="https://www.tiktok.com/@andrealanev/video/7166718280185417006" data-video-id="7166718280185417006"> <section><a title="@andrealanev" href="https://www.tiktok.com/@andrealanev?refer=embed" target="_blank" rel="noopener">@andrealanev</a> I’m just now figuring this out after almost 30 years on this spinning rock? <a title="♬ original sound - Andrea VanDerwerker" href="https://www.tiktok.com/music/original-sound-7166718301282994990?refer=embed" target="_blank" rel="noopener">♬ original sound - Andrea VanDerwerker</a></section> </blockquote> With the knife, she pulls the egg along the cutting board and the egg yolk just pops right out with no messy residue left on the inside of the egg-whites. "Hey, if you guys all knew about cutting hard boiled eggs like this, and you didn't tell me, we're gonna have some serious beef," she joked as she shared the tip. The simple and very effective technique has left viewers stunned. "$22,000 for culinary school and THEY DIDN'T TEACH ME THIS," read one of the many comments. Make sure you try this throughout the holiday season and let us know if it really works! Image: TikTok

Food & Wine

“It’s not easy”: Michael Klim shares health update

Aussie swimmer Michael Klim has opened up about how his life has changed following his diagnosis with a rare autoimmune disease, including the strategy he uses to cope. In 2020, the world champion was diagnosed with chronic inflammatory demyelinating polyneuropathy (CIDP) - a rare neurological disorder where the fatty myelin sheath protecting nerves is damaged and feeling is lost in the arms and legs. The condition has affected Klim’s physical and mental wellbeing, with the father-of-three struggling to perform everyday tasks such as walking and playing with his kids. But, Klim has adopted a new strategy to help him acknowledge the toll the disease has while not letting it get him down. “My counsellor and I have come up with a strategy where I give myself an hour a day to feel sorry for myself,” he told the <a href="https://www.smh.com.au/sport/swimming/i-am-trying-to-not-let-it-consume-me-the-rare-disease-that-turned-michael-klim-s-world-upside-down-20221027-p5bte5.html" target="_blank" rel="noopener">Sydney Morning Herald</a>. “I can whinge as much as I want and feel down, but after that, then there are still a lot of things I can do and be functional and still have responsibilities as a parent and a coach and as a partner, and I can still do them effectively. “I am trying to not let it consume me completely. But it's hard.” <blockquote class="instagram-media" 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);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/Ci1vISQBbPk/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <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> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </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;" href="https://www.instagram.com/p/Ci1vISQBbPk/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by MICHAEL KLIM (@michaelklim1)</a> </div> </blockquote> Klim said the effect on his body has meant he had to go through a “grieving process”, where he came to grips with the condition and the possibility he may need a wheelchair. “And to a degree the fear is still there. I think I am a bit better, in the sense I have accepted – to a degree – that these are the cards I have been dealt,” he said. “But I am still working through it. When we experience grief, you don't just go one day, 'I am fine, I am better now'. It affects you for much longer, and particularly because it is in my face daily. “There was a fear because I got bad really quickly. I am now in a remission, stable phase. But there is a fear I may go again at the same rate and if I degrade that quickly again, I probably will need assistance with walking and things like that.” Earlier this month, Klim said his mobility has been affected to the point where can no longer leave Bali and make trips to Australia, which he had done several times a year for work and treatment in the past. “I have pulled my focus to the swim academy here in Bali and... we run a bunch of camps and clinics,” he said. “I have sort of simplified my lifestyle just from that point of view. “I mean I did use to do 20 return trips to Australia a year for work and whatever.” “But for now it's just physically... physically actually impossible because (for) myself getting around is not simple.” The 45-year-old revealed he is now facing financial stresses too, after he left his role in sales and marketing at Milk & Co, the skincare company he founded in 2008, due to his inability to travel. “Look it has definitely put a stress on our finances and security because there is a level of investment for me,” Klim told Brett Hawke, the host of the Inside with Brett Hawke podcast, this week. “I stepped back from my role with Milk and Co. because of the demand it had on me physically, flying back and forth and the stress as well. “I was very hands-on doing sales and marketing. (But) unless I could give myself one hundred percent I didn't want to do it.” To make matters worse, Klim’s battle with CIDP has been self-funded because his original health insurance policy doesn’t cover the condition. “Unfortunately unless you have a very good insurance policy, which mine unfortunately didn't cover this disorder, everything is self-funded so it has put a fair bit of stress on everybody I think,” he said. “I have had great support from the family but it's, yeah, it's not easy.” <blockquote class="instagram-media" 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);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/Cf3hl1fhzH6/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <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> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </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;" href="https://www.instagram.com/p/Cf3hl1fhzH6/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by MICHAEL KLIM (@michaelklim1)</a> </div> </blockquote> After first speaking about his condition on The Project in July, including noticing numbness and other symptoms in his legs and feet in 2019, Klim told Hawke that the disorder had worsened in recent months, with the numbness in his feet now in his calf muscles and knees. “I had a big foot drop...my foot is just really floppy and can't control my foot so I'm having to wear special braces called AFO's (ankle-foot orthoses) which keeps my toes up so I don't trip up over myself when I'm using a walking stick or crutches,” he explained. He admitted that he fears losing all of his physical mobility, but still remains determined to fight CIDP and seek treatment from neurological experts in Australia and the US. “I think there is definitely an element of fear in this because it's the fear of the unknown, which we're always scared of, you know,” an emotional Klim said. “So there is 30 percent of patients (that) end up in a wheelchair and it's just to get around. So that's in the back of my mind.” Despite his worsening condition, Klim said he is still able to regularly swim with the assistance of a pool buoy between his legs. “The thing that gives me so much joy at the moment is I can actually still jump in the pool and have a bit of float around,” Klim said. “I like to put the buoy in and punch out a couple of times and, and yeah, it's kind of my happy place at the moment.” Image: @michaelklim1 (Instagram)

Caring

Easy cancer checks you can do at home

As life expectancy around the world continues to grow, so does the likelihood of developing cancer. However, despite more people than ever being diagnosed with cancer, we’re also more likely to survive it than ever. This is due not only to greater awareness and improved treatment, but also thanks to more and more people knowing what to look for. Here are just a few easy cancer checks you can do right now, right at home. You never know, you could save your own life. Head and neck cancer <ol> <li>Face – Look out for any new swellings, changes in moles or anything you haven’t noticed before. Turn your head from side to side to make bumps easier to see.</li> <li>Neck – Use your fingers to examine under your jaw and around your neck muscles. See if each side of the neck feels the same and keep an eye out for any swellings.</li> <li>Lips – Feel the inside of your mouth using your fingers, pulling your top lip upwards and bottom lip downwards to check for any sores or changes.</li> <li>Gums – Run your fingers along your top and bottom gums, feeling for anything unusual.</li> <li>Cheeks – Turn your cheeks inside out and examine them for any red or white patches in the mirror. Then, check the cheeks for any ulcers, lumps or soreness with your finger and tongue.</li> <li>Tongue – Gently grab hold of your tongue, lifting it in every direction and looking out for swellings, ulcers or changes in colour. Don’t forget to examine under your tongue, too.</li> <li>Roof of mouth – Tilt your head back, open your mouth and check for any sores or changes in colour or texture.</li> </ol> Skin cancer <ol> <li>Get acquainted with your skin, using a mirror if necessary, noting any spots, moles or noticeable blemishes.</li> <li>Every three months, perform another self-examination, looking out for any new spots or changes in the size, colour, shape or texture of existing spots. If you do find new spots or changes, visit your doctor as soon as possible.</li> </ol> Breast cancer <ol> <li>Feel around your breasts and become familiar with what it feels (and looks) like normally.</li> <li>Perform regular self-examinations, looking out for the following: dimpled, puckered or bulging skin, changes in the nipple, redness, soreness, rash or swelling.</li> <li>To check for lumps, feel around your breasts while lying down, then again while standing up, both with arms lowered and raised. Also, be on the lookout for any discharge from the nipples.</li> <li>If anything appears to be even slightly abnormal, see your doctor as soon as possible.</li> </ol> Testicular cancer <ol> <li>A testicular self-examination should be performed every month, preferably during or after a hot shower or bath, as this is when the skin is most relaxed.</li> <li>Examine one testicle at a time, rolling it gently between your finger. You will be able to feel the epididymis, a soft, rope-like and slightly tender lump. This is normal.</li> <li>Feel for any lumps along the front and sides, but don’t dismiss any as being too small. A lump could be as small as a grain of rice.</li> <li>If you notice any bumps, swelling, pain, or changes in colour or size to your testicles, arrange an appointment with your GP right away.</li> </ol> As always consult with a doctor/medical professional if you have any questions. Image: Getty

Caring

5 easy ways to boost your memory

As we age, it’s only natural for our memory to decline a little. While it may be indicative of a larger problem, more often than not, memory lapses are nothing to worry about. That being said, there are a number of steps you can take to improve your recall ability, and they require very little time and effort. 1. Get in the habit Think about the little things you do every day, like taking a shower, making a cup of tea, hanging the washing out to dry. These are the habitual actions we perform without needing to rely on our memory. So, it stands to reason that if you want to remember something, making it a habit is a good rule of thumb. Always losing your keys? Keep forgetting to take your tablets or vitamins? Simply put them in the same place every time. 2. Get visual Katya Sebeson, author of Improve Memory in 5 Steps recommends leaving visual markers around the house as subtle reminders. “When there's something I can't forget to do before bed, I put an item on my pillow that isn't supposed to be there – like a can of cat food – to get my attention,” she tells <a href="http://www.preventionaus.com.au/article/5-quick-memory-tricks-to-try-today-445304" target="_blank" rel="noopener">Prevention</a>. 3. Put forgettable items next to essential items What item do you never fail to leave the house without? It could be your mobile phone, wallet, handbag, shoes or something else entirely. Now, when you need to remember to take something with you (for example, a parcel to send at the post office the next day) place it right next to the item you never leave home without. 4. Word association Constantly forget people’s names? Don’t worry, we all do! Australian memory champion and coach, Tansel Ali, suggests associating the name with a similar-sounding or alliterate word, like “Mark” with the “dark” hair. “If we encode a name in our brain so that it becomes an image, from there we can create a story we're sure to remember,” Ali tells Prevention. 5. Turn your to-do list into a story You don’t need to rely on taking a physical to-do list with you everywhere. According to Ali, it’s better to break each item down to its location. Say you need to get a dental check-up, have lunch with Julie and need to buy some pasta for dinner. Be creative and turn that list into a narrative – no matter how bizarre. “If an engaging story is built in your head, that’s the core foundation,” Ali tells <a href="http://www.bodyandsoul.com.au/health/health-advice/how-to-get-a-better-memory/news-story/2063173c32c39221e7bef872f50e8d10" target="_blank" rel="noopener">Body + Soul</a>. “It’s very difficult to forget.” Image: Getty

Mind

3 recipes using tinned fish

Tinned fish has always been the friend of the impecunious, which hasn't done much for its reputation. But it can be luxurious too, as anyone who has been seduced by beautifully packaged French sardines that sell for more than five times' their budget supermarket counterpart will tell you. Whatever your financial situation, I like to think there's a tinned fish that suits everyone. Here are three ways to get you started. 1. Mackerel and kumara fishcakes (pictured above) These are not those strange, bouncy fishcakes of dubious origin that often turn up in Thai restaurants. These are superfood fishcakes, with gentle spice, nuggets of oily fish and sweet kumara. Serves: 3-4 as a light meal Ingredients: <ul> <li>2 medium kumara, peeled, cut into chunks</li> <li>1 tablespoon olive oil, plus more for frying</li> <li>2 red onions, finely chopped</li> <li>2 cloves garlic, finely chopped</li> <li>1 tablespoon finely grated fresh ginger</li> <li>1½ teaspoons garam masala</li> <li>finely grated zest of 1 lemon</li> <li>½ cup finely chopped fresh parsley</li> <li>2 eggs</li> <li>420g can mackerel or smoked fish, well drained</li> <li>1 cup panko breadcrumbs</li> </ul> Method: <ol> <li>Boil or steam the kumara until just soft, then drain and mash roughly. Tip into a large bowl and set aside.</li> <li>Heat the oil in a large frying pan, then add the onion, garlic and ginger. Cook for 5 minutes, stirring often, then add the garam masala, a pinch of salt and some cracked black pepper. Cook for a minute or two, then add to the kumara, along with the lemon zest, parsley, one of the eggs and the fish. Stir together gently, then shape into palm-sized cakes.</li> <li>Beat the remaining egg in a shallow dish and put the panko crumbs into another shallow dish. Dip the fishcakes into the egg, then into the crumbs, then set aside.</li> <li>Wipe out the frying pan, then set it over medium heat. Pour a couple of tablespoons of oil into the pan, then cook the fishcakes in batches, turning to ensure a crisp crust on all sides. Remove to a plate and keep warm in a low oven until they are all cooked. Serve immediately with salad greens and aioli.</li> </ol> 2. Sophie's pasta with tuna, currants and olives This recipe is probably the most lasting souvenir I have of a trip to England in 1999. I gleaned the basic idea from watching a cooking show featuring Sophie Grigson, who sported carrot-coloured hair and earrings made from miniature soup ladles. It's gradually evolved to this version, which makes a great fast dinner for two. Serves: 2 Ingredients: <ul> <li>1 red onion, finely chopped</li> <li>3 tablespoons red wine vinegar</li> <li>1 x 180g tin of good-quality tuna in olive oil</li> <li>⅔ cup currants</li> <li>⅔ cup roughly chopped toasted almonds (use sunflower seeds as a budget alternative)</li> <li>1 cup kalamata olives, stoned</li> <li>1 cup finely chopped fresh parsley</li> <li>250-300g dried spaghetti</li> </ul> Method: <ol> <li>Put the onion and red wine vinegar in a small bowl and leave to steep while you get on with organising everything else.</li> <li>Put the water on to boil for the pasta, and add everything except the spaghetti to the onion mixture, including a tablespoon or so of the oil that the tuna came in. Toss together and season with salt and freshly ground black pepper to taste, adding more olive oil if necessary.</li> <li>Cook the spaghetti until it is al dente and drain, then toss it through the sauce. Divide between two bowls and serve immediately.</li> </ol> 3. Creamy salmon and chilli dip If you have smoked-salmon tastes on a tinned-salmon budget, this dip is a godsend. I remember an old friend making something similar for her 21st birthday, daringly served with crostini and celery sticks. In a world of chips 'n' reduced cream dip, this was haute cuisine indeed. It's also good as a sandwich filling or piled on crusty toast for breakfast. Makes: About 2 cups Ingredients: <ul> <li>1 cup cream cheese, softened</li> <li>finely grated zest of 1 lemon, plus some of the juice</li> <li>1-2 teaspoons hot chilli sauce (tabasco, sriracha etc)</li> <li>1 tablespoon finely chopped fresh mint</li> <li>1 cup (about a 200g tin) red salmon</li> </ul> Method: 1. Put the cream cheese, lemon zest and chilli sauce in a small bowl and beat with a fork until smooth. Flake the salmon, then gently fold it into the cream cheese mixture with the mint. Add a little lemon juice if it seems a bit stiff. Taste again for seasoning – add some salt and freshly cracked black pepper until the balance is right. Use immediately or cover and store in the fridge for up to 3 days. Images: Getty

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