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

How to reduce rosacea flare-ups as the weather gets cooler

<p>Sufferers of rosacea tend to experience redness on the face as well as dry or puffy eyes. It can also spread to the scalp, chest, neck and ears.</p> <p>Despite there being no specific cure for rosacea, those who experience it know all too well that it can flare up for various reasons.</p> <p>Certain foods, alcohol, stress, illness, sensitivity to beauty products, and even the weather can cause a bout of rosacea.</p> <p>Some of these factors you can control, but when the weather starts cooling down, there are a few things you can do to keep the redness at bay.</p> <p><strong>1. Sleep</strong></p> <p>You may not have known this, but sleep deprivation can exacerbate the symptoms of rosacea. Ensure you are getting a good night’s sleep – give yourself a bedtime if that helps.</p> <p><strong>2. Moisturise</strong></p> <p>You need to keep your skin well nourished, but the trouble is that many rosacea sufferers find traditional creams hinder rather than help. That’s because the fragrances and harsh ingredients can bring on rosacea. Look out for a lotion that is fragrance free, contains no harsh ingredients (think alcohol, menthol, witch hazel or peppermint) and one that contains sun cream. Do a patch test first to check for sensitivity, as not all creams will suit all skin types.</p> <p><strong>3. Humidifiers</strong></p> <p>Speaking of moisture, dry air can also wreak havoc with your skin. Put some moisture back in the air with a humidifier. Ensure that you leave any essential oils out of the machine, as these can cause symptoms to worsen.</p> <p><strong>4. Avoid changes in temperature</strong></p> <p>Moving from cold to hot environments can trigger a flare up, so avoid places such as spas, saunas and steam rooms if you suffer from rosacea. You can also try covering up your face with a light scarf when you are moving from a warm house into the cold wind to protect yourself.</p> <p>Do you have any tips for rosacea sufferers that can help in the cooler months? Let us know in the comments below.</p>

Beauty & Style

Placeholder Content Image

Simple face exercises that reduce wrinkles

<p>Aside from death and taxes, there’s one other thing in life that’s certain – wrinkles. You may hate them, you may tolerate them or you may even embrace them as signs of a life well lived. Either way, if you’d like to learn how to minimise the appearance of wrinkles without nasty chemicals, injections or dodgy DIY treatments, you’re in luck.</p> <p>It’s all about facial exercises, according to “face school” pioneer Marja Putkisto of Method Putkisto. “As with exercising any part of your body, it takes a few weeks before you'll see the effects,” she explains to <a href="http://www.saga.co.uk/magazine/style-beauty/beauty/get-rid-of-wrinkles-naturally" target="_blank"><strong><span style="text-decoration: underline;">Saga Magazine</span></strong></a>. “But you will see an amazing difference - our exercises eliminate double chins, reduce puffiness and wrinkles, and improving skin texture. It also helps realign the upper body, key to reducing shoulder and neck tension.”</p> <p>In fact, even cosmetic surgeons are singing the praises of facial exercises. “When you exercise, you tone and tighten the muscles in your body,” said former president of the California Academy of Cosmetic Surgeons, Dr Mark Berman. “So why not apply the same principles to your face? I've seen the results, and it works.”</p> <p>So, what exactly do you need to do? Here are Putkisto’s top face-firming exercises.</p> <ul> <li><strong>The “Centre Triangle Lift”</strong> – To stretch and strengthen your cheek muscles, put your fingertips on your cheekbones (about two cm from your temples) and use your fingers to “lift the muscles up and over the cheekbones”. Breath out, then stretch by slowly opening and closing your mouth. Repeat five to 10 times. “You may be surprised at how tight these muscles are and may even feel the stretch in your neck.”</li> <li><strong>Minimise a wrinkly neck</strong> – Lift your chin and put both hands at the top of your throat. Lift your jaw (without putting your head back) and push your jaw forward to feel the stretch. “To see how tight your neck muscles are, try swallowing in this position,” Putkisto says. “This tightness hinders support of the upper part of the neck, allowing skin to sag.”</li> <li><strong>Lose those extra chins</strong> – Weight loss is the best way to lose an extra chin or two, but there are some exercises that may help. Sit up straight, tilt your head back (so you’re looking at the ceiling), then bring your lower lip up and over your top lip as much as you can and count to five, slowly. “Relax and let your head come back to its normal position. Repeat five times. Do this exercise twice daily.”</li> <li><strong>Hide bags under your eyes</strong> – Give those bags the heave-ho by placing your fingertips just under your eyebrows and gently lifting your eyelids. “Now press your upper lids down, holding your fingertips in place, and count to five. Then relax.” Repeat twice, then move your fingertips to the outer corners of your eyes and move your fingers upwards while moving your eyelids downward. Repeat three times.</li> <li><strong>Banish frown lines</strong> – "Press both your index fingers on your forehead above your eyes,” says Potkisto. “Then push up against them with your eyebrows. Resist with your fingertips. Repeat this 8-10 times, rest, then repeat five times.”</li> </ul> <p>How do you like to keep your skin looking and feeling youthful? Share your tips with us in the comments below.</p> <p><em>Source: <a href="http://www.saga.co.uk/magazine/style-beauty/beauty/get-rid-of-wrinkles-naturally" target="_blank"><strong><span style="text-decoration: underline;">Saga.co.uk</span></strong></a>. </em></p>

Beauty & Style

Placeholder Content Image

How to minimise your risk of underinsurance

<p>Even if you have taken out a home and contents policy to protect your property and possessions, there’s a chance you may be dangerously underinsured.</p> <p>Underinsurance occurs when, for whatever reason, the value of your insurance policy does not match the actual value of the items you’re insuring. When disaster strikes, this can leave you exposed as a home owner and puts your possessions at risk.</p> <p>We’re going to look at the chief factors contributing to the underinsurance, and six simple things you can do as a home owner to make sure it doesn’t happen to you.</p> <p><strong>Why does underinsurance occur?</strong></p> <p>If you’re underinsured, it generally means you will have paid for a policy that doesn’t cover the full cost of potential loss or financial impact to yourself.</p> <p><strong>Common reasons include:</strong></p> <ul> <li><strong>Gradual accumulation of possessions</strong> – There’s every chance you own more possessions than you did when you first took out your policy, and if this is the case the value you’re insured for may not match the value of your home and contents.</li> <li><strong>Increased building costs</strong> – The cost of permits and types of construction are forever changing, so you amount paid for your home to originally be constructed might not be indicative of what the same procedures would cost today.</li> <li><strong>Not accounting for upgraded assets</strong> – If you’ve undergone renovations that have increased the value of your home or replaced belongings like furniture or appliances, the policy you have taken out might not represent its actual value.</li> </ul> <p><strong>How can I avoid underinsurance?</strong></p> <ol> <li>Use an online home and contents insurance calculator to determine how much cover you may need, and whether the value in your policy is adequate.</li> <li>Carry out a room-by-room inventory. Not only will it give you a better sense of what your home and contents is worth, but it will assist you when making a claim.</li> <li>Figure out how much it would cost to replace all your belongings with brand new items. If your policy doesn’t meet this value you may be underinsured.</li> <li>Get a builder or a professional valuer to come in and help work out the cost of rebuilding your property including any external structures. If this isn’t the value of your policy you may be underinsured and it will be worth taking out more insurance.</li> <li>Take time to regularly check your cover and make sure you review sum you have insured on your policies each time you renew them.</li> <li>Read the Product Disclosure Statement thoroughly, to make sure you understand the specific restrictions of your policy.</li> </ol> <p>Do you have a home and contents policy and have you taken the necessary measures to make sure you’re not underinsured?</p> <p>Let us know in the comments.</p> <p><strong>Related links:</strong></p> <p><a href="/finance/insurance/2016/06/10-foods-to-help-you-get-to-sleep/"><strong><em><span>10 foods to help you get to sleep</span></em></strong></a></p> <p><a href="http://www.oversixty.co.nz/finance/insurance/2016/03/common-insurance-traps-to-avoid/"><em><span style="text-decoration: underline;"><strong>8 common insurance traps to avoid</strong></span></em></a></p> <p><a href="http://www.oversixty.co.nz/finance/insurance/2016/03/how-to-avoid-hidden-costs-at-the-hospital/"><span style="text-decoration: underline;"><em><strong>How to avoid hidden costs at the hospital</strong></em></span></a></p>

Insurance