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8 ways to stretch your cruise budget

<p>When it comes to cruising there are plenty of ways you can make you budget stretch further without have to give up on the quality of holiday you want to have.</p> <p><strong>Be flexible</strong></p> <p>You can snag a great deal if you’re flexible with dates and open to new destinations. Fares can fluctuate on a daily basis so, if you aren’t locked in to a certain schedule, you could grab a great last minute bargain. Plus, you might discover an amazing new destination you’d never thought of.</p> <p><strong>Shop the sales</strong></p> <p>The cruise industry has sales on all year round and plenty of cruise lines, travel agents, forums and cruise websites will have deals pages or newsletters you can sign up to. If you stay abreast of all the special offers that are coming out, you can be sure to grab the best one.</p> <p><strong>Buy a package</strong></p> <p>Dining at the main restaurants will be included in your fare, but each ship will have a few specialty restaurants that come at an extra charge. If you want to try them all, buy a package that will come at a significant discount. Same goes for alcohol. If you think you’re likely to drink a few cocktails in the afternoon and wine with dinner, buy a daily drinks package to lower the cost.</p> <p><strong>Save on port days</strong></p> <p>Onboard spas are expensive, often even more expensive than you would find on shore. But most ships will have specials on offer during port days when most people are off the ship. If you don’t mind missing the destination you can get a great deal. The onboard shops will often have special sales or events on port days too. Check your daily cruise calendar.</p> <p><strong>Watch your tips</strong></p> <p>Almost all lines will add a daily gratuity to your account, usually around $12 to 15 per person per day. You’ll also find an extra 15 to 18 per cent gratuity added to bar bills or spa treatments. That means you don’t have to tip any extra – even though they leave a space for it on the bill. You don’t want to end up tipping 30 per cent on a round of beers.</p> <p><strong>Disconnect at sea</strong></p> <p>Internet and phone calls are the two most expensive things on a cruise – which makes sense when you realise you’re in the middle of the ocean. Mobile roaming charges are steep and cruise ship wifi extortionate, so the best thing to do is unplug your devices. You can always find a free wifi hotspot or payphone when you’re on shore.</p> <p><strong>Guide yourself</strong></p> <p>Shore excursions are a great way to experience a port, but they can also be really expensive. And many of them aren’t worth the money, like beach days or city bus tours. At most places you can get a taxi to take you to the beach for a fraction of the price or find a local bus that will take you on the same route. Do a little internet research before you go and reap the rewards.</p> <p><strong>Use an agent</strong></p> <p>A lot of money saving tactics come from a little DIY, but using a specialist cruise travel agent can actually save you money in the long run. They will help you find the right ship, the right cruise and the right cabin, plus they will know how to take advantage of the added value extras that cruise lines always have on offer.</p> <p><em>Image credits: Shutterstock</em></p>

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6 stretches for lower back pain

<h2>Lower back pain 101</h2> <p>Low back pain is a beast. And not just because it can make you feel like your body is rebelling against you. Back pain can is a symptom of a problem. To treat the symptom – with things like stretches for lower back pain – you have to know what the problem is.</p> <p>This becomes complicated because the cause of low back pain is sometimes hard to pin down. Sometimes it’s obvious. You pick up a heavy box without thinking about proper lifting form and – bam! – you pull a muscle and end up with an acute bout of pain. But other times, the problem is more insidious and unclear.</p> <p>Maybe after years of inactivity, you’ve felt pain starting to creep in, possibly due to changes in muscle balance, decreases in strength, and general inflammation. Maybe you injured yourself years ago and, over time, a minor injury exacerbated it into something more serious.</p> <h2>Here’s why stretching could help lower back pain</h2> <p>That doesn’t mean you have to live with the pain. Movement (you know, exercise) is one of the best ways to prevent, limit, and address back pain.</p> <p>“Most of us aren’t moving in the variety of ways our bodies are built for, and habitual postures and sedentary living create excessive muscular tension, which leads to discomfort,” says Lara Heimann, a licensed physical therapist and yoga instructor. “Our bodies signal to us ‘please move!’ But we often ignore the signals and instead adapt to not listening. Over time, we lose some of the innate brain signallings that would otherwise keep us healthy and mobile.”</p> <p>The answer, then, is to move more. You need a well-rounded exercise program that includes back pain exercises, as well as cardiovascular and muscle-strengthening exercises. Incorporating flexibility and stretching exercises can also help you attain and maintain the range of motion you need to help keep pain at bay.</p> <p>“Taking time to stretch helps decrease stiffness, reduces pain and discomfort, and reprograms our brains to send signals when we need to get up and stretch,” Heimann says.</p> <p>Regular stretching can also facilitate better circulation, allowing for more efficient transportation of oxygen and nutrient-rich blood throughout the body, says Heimann.</p> <p>But most importantly, Heimann stresses that stretching is a preservation tool for movement, helping prevent tightness and tension that can set the stage for injuries. “Regular stretching helps to preserve joint health,” Heimann says. “The joint can move freely and efficiently in all directions with decreased stress placed on its structures.”</p> <h2>Word of caution</h2> <p>Back pain has so many causes and some are more serious than others. If your back pain persists for more than a few days, or if it’s severe or causes weakness or tingling in your extremities, make an appointment to see your doctor. Also, avoid any stretch or exercise that causes sharp or shooting pain. Not all types of stretches or exercises are appropriate for every person or every injury. This is why extended self-treatment isn’t advised. To address an issue effectively, you need to know exactly what the issue is.</p> <h2>Warm up</h2> <p>You know how you feel a little more tight first thing in the morning or after sitting still for a few hours? While stretching is a good way to “wake up” your muscles and joints after remaining stationary, you’ll feel better all-around if you’ve gotten your blood pumping a little bit first. And you’ll likely move more smoothly and comfortably through a full range of motion as you stretch.</p> <p>This is because circulating blood delivers oxygen and nutrients to your working muscles, helps warm them up, and prepares them for whatever movements you’re about to ask of them.</p> <p>Walking briskly or marching in place for a few minutes before you dive in is a good way to help prep your body for your stretching routine. For each of the exercises below, an exercise mat is recommended.</p> <h2>Cat-Cow</h2> <p>For those with back pain, cat-cow – an exercise that is popular in yoga – is a good, active stretch that takes the spine through flexion and extension. According to Heimann, it can help improve posture. Plus, it’s one of the best stretches to do for morning back pain relief.</p> <h3>How to do Cat-Cow</h3> <p>Start on your hands and knees on the floor in a “tabletop” position (back flat, knees under your hips, palms under your shoulders). In a controlled action, press your tailbone up and slowly extend your spine by allowing your abdomen to release toward the floor as you press your chest and shoulders up. You should create a U-shaped curve in your back as you look up toward the ceiling. Think about moving each vertebra separately in a wave-like fashion as you create the extension.</p> <p>Hold for a second, then reverse the action. This time, release your head and neck toward the floor as you flex your spine, ultimately tucking your tailbone under to create a rainbow-like arc with your spine.</p> <p>The first position is “cat,” and the second position is “cow.” As you move into cat, inhale; as you move into cow, exhale. Continue alternating between the two positions for a total of 30 to 60 seconds to help release tension in the back.</p> <h2>Prone Press-up</h2> <p>The Prone Press-up is sometimes called the cobra pose in yoga. But it’s also an essential part of the McKenzie Method that physical therapists and other clinicians often use to help address back pain. While people with low back pain might assume that back flexion (stretches like forward bends to touch the toes) should be used to help loosen up tight hamstrings, hips, and low back, the research actually suggests otherwise. Many people with low back pain are better served by doing back extension exercises, like the prone press-up.</p> <p>“Through clinical observation and research, we have seen that moving into the direction of lumbar spine extension can make a tremendous difference in many people with low back pain,” says chiropractor Jordan Duncan.</p> <p>“One reason for the great benefit of moving into spinal extension is likely due to the fact that as a society we spend the bulk of our time in flexion and very little time in extension,” he says. “Therefore, in the majority of people, spinal extension allows us to undo the effects of a great deal of time spent in flexion.”</p> <h3>How to do Prone Press-up</h3> <p>Lie on your stomach with your palms flat on the mat at your shoulders, as if you were going to do a pushup. Keeping your legs and hips on the floor, press through your palms and lift your chest from the mat, aiming to fully extend your elbows as you try to achieve full extension through your spine. Hold for one or two seconds, then slowly reverse the movement and lower your chest back to the floor.</p> <p>Continue repeating the exercise in a controlled fashion for 30 to 60 seconds. If you can’t reach full extension without pain or irritation, move to the range of motion you can comfortably achieve. As an alternative, press up to a partial extension balanced on your elbows.</p> <h2>Standing Backbend</h2> <p>If the Prone Press-up is simply not doable, the Standing Backbend is another option for achieving back extension. This can be particularly helpful if you experience localised pain while sitting, says physical therapist Sara Mikulsky. “When we spend long hours sitting, our core muscles can weaken and our hip flexors can tighten,” she says. “This then puts abnormal strain on the spine and its structure, which can lead to pain.”</p> <h3>How to do Standing Backbend</h3> <p>Stand tall with your feet roughly hip-distance apart and your knees very slightly bent. Place your hands on the back of your hips. Engage your core and gently lean back. Don’t overdo it, but do allow your shoulders to open and your chest to lift up toward the ceiling. Hold for a few seconds, then carefully return to the starting position. Repeat for 30 to 60 seconds.</p> <h2>Kneeling Hip Flexor</h2> <p>The Standing Backbend can help stretch the hip flexors while also releasing tension in the lumbar spine. You can also specifically target your hip flexors to help loosen them up with a Kneeling Hip Flexor.</p> <h3>How to do Kneeling Hip Flexor</h3> <p>Start on your knees, your hips extended and your torso tall. Place your right foot on the floor in front of you, with your right knee bent at a 90-degree angle (as if you’re about to propose). Place your hands on your hips and shift your weight forward without leaning your torso forward as you press and more fully extend your left hip flexor.</p> <p>You should feel the stretch at the front of your left hip. Hold for a second, release the stretch, then repeat. Continue for 30 to 60 seconds, then switch legs.</p> <h2>Supine Figure 4 Stretch</h2> <p>If you tend to have pain that travels down your leg, the best stretches might differ. Mikulsky points out that this form of pain may be caused by a nerve or disc injury that requires further medical attention. However, stretches – like the Supine Figure 4 stretch – that target a deep muscle in your buttocks called the piriformis, might provide some lower back pain relief (although they’re unlikely to fix the underlying problem).</p> <h3>How to do Supine Figure 4 Stretch</h3> <p>Lie on your back with your knees bent and your feet flat on the floor. Lift your right foot from the floor and place your ankle across your left thigh. Allow your right knee to open outward, creating a “4” shape with your legs. You should feel a stretch through the outside of your hip.</p> <p>Holding this position, reach your hands behind your left thigh and use your hands to guide your left knee closer to your chest. Lift your left foot from the floor to deepen the stretch through your right buttock and hip. Hold for a few seconds, then release your left foot to the floor. Repeat for 30 to 60 seconds before switching sides.</p> <h2>Knee to Chest</h2> <p>If you tend to have back pain while standing, Mikulsky says this might a joint issue or arthritis. If this is the case, a back extension might actually place more stress on your spine, leading to pain. (This is the tricky part about back issues – the stretches that are most appropriate for one issue might be the least appropriate for another.) If you find that standing or attempting back extension stretches – like the Standing Backbend or the Prone Press-up – cause more irritation or pain, try the Knee to Chest exercise.</p> <h3>How to do Knee to Chest</h3> <p>Lie on your back with your legs bent and feet on the floor. Place your hands on the back of each thigh and use your hands to guide your knees toward your chest. Place your hands on your shins and gently pull your knees even closer. You should feel the stretch across your lower back. Hold for 30 seconds to a minute, then repeat two or three times.</p> <p><em>Images: Getty</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/fitness/6-stretches-for-lower-back-pain" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

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How plant-based meat is stretching New Zealand’s cultural and legal boundaries

<p>Earlier this year, the New Zealand-based pizza chain <a href="https://www.stuff.co.nz/life-style/food-wine/78790234/the-history-of-hell-pizza">Hell Pizza</a> offered a limited-edition “Burger Pizza”. Its customers weren’t told that the “meat” was plant-based.</p> <p>Some customers <a href="https://www.stuff.co.nz/business/113824494/hell-pizza-covertly-dishes-up-beyond-meat-burger-patties">complained</a> to the Commerce Commission, which enforces consumer law in New Zealand. Yet, <a href="https://www.stuff.co.nz/business/113867599/scorned-hell-pizza-customers-bitter-over-fake-burger-meat">others</a> did not mind – or even appreciated – the move. The Commerce Commission, however, warned that the stunt likely breached consumer protection law.</p> <p>Hell Pizza’s ruse should catalyse discussion around the scope and purpose of consumer law, the culture of meat consumption and the future of animal farming. Under current law, “teaching through deception” is not possible. But we argue that consumer law needs to adopt a more nuanced approach.</p> <p><strong>Traditional legal approach</strong></p> <p>In October, the Commerce Commission <a href="https://comcom.govt.nz/case-register/case-register-entries/the-depths-lp-ta-hell-pizza/media-releases/commission-warns-hell-pizza-over-burger-pizza">warned</a> the pizza chain that it had probably breached the <a href="http://www.legislation.govt.nz/act/public/1986/0121/latest/DLM96439.html">Fair Trading Act 1986</a>. In particular, it had likely made false or misleading representations.</p> <p>The Commerce Commission <a href="https://comcom.govt.nz/__data/assets/pdf_file/0034/178792/Warning-letter-to-The-Depths-LP-trading-as-Hell-Pizza-Redacted-25-September-2019.pdf">stated</a> that a “burger traditionally includes a patty of minced beef” and “medium-rare is a term associated with meat, usually beef”.</p> <p>As a result, the pizza chain advised it had <a href="https://comcom.govt.nz/__data/assets/pdf_file/0034/178792/Warning-letter-to-The-Depths-LP-trading-as-Hell-Pizza-Redacted-25-September-2019.pdf">no intention</a> of engaging in this kind of campaign again. Interestingly, the pizza company has recently announced that the <a href="https://www.youtube.com/watch?v=TbaEo19Oc9k">Burger Pizza is back on the menu</a>.</p> <p>Australia’s consumer law around misleading and deceptive conduct is notably similar to New Zealand’s. In Australia, <a href="https://www.abc.net.au/news/2019-09-15/push-to-ban-milk-meat-seafood-labels-on-plant-based-produce/11513754">debates</a> around the meaning of the terms “milk”, “seafood” and “meat” are taking place. These discussions present an opportunity to rethink some of our conventions.</p> <p><strong>When is meat meat?</strong></p> <p>The traditional need to protect consumers from deceptive practices is clear. That said, it is perhaps also time to nudge consumers to reconsider their preconceptions and consumption of meat.</p> <p>Hell Pizza said it launched its plant-based meat product out of concerns for the future of the planet. According to the company, <a href="https://hellpizza.com/wickedpedia/2019/07/03/burger-pizza-statement">80% of consumers did not have an issue with being duped</a>, and 70% would order the pizza again.</p> <p>There are a few good reasons to reduce the amount of meat we eat. <a href="https://www.ncbi.nlm.nih.gov/pubmed/19339402">Research shows</a> that meat consumption is putting pressure on the environment. The amount of food and water required to raise animals for consumption <a href="https://news.cornell.edu/stories/1997/08/us-could-feed-800-million-people-grain-livestock-eat">exceeds</a> the nutrient value humans get from consuming meat. Further, livestock create <a href="https://ehp.niehs.nih.gov/doi/full/10.1289/ehp.11034">waste and emissions</a> that contribute to climate change.</p> <p>Plant-based meat may be more environmentally friendly. It also eliminates concerns around animal rights. Additionally, it is often perceived as a <a href="https://pdfs.semanticscholar.org/cf90/d287aa226b483aed430ff4f0432081bfd3d7.pdf">healthier alternative</a>.</p> <p><strong>Future foods</strong></p> <p>The plant-based meat industry faces two immediate challenges. The first is taste. If meat substitutes do not taste as good as animal-based meat, people will be <a href="http://freakonomics.com/podcast/meat/">less willing to consume them</a>.</p> <p>The second main challenge is cost. If plant-based meat is significantly more expensive than animal-based meat, consumers may opt for the latter.</p> <p>The cost of plant-based meat has become affordable enough for prominent market players, such as <a href="https://www.stuff.co.nz/business/116767086/dominos-adds-plantbased-meat-to-its-pizza-menu">Dominoes Pizza</a> and <a href="https://www.stuff.co.nz/business/farming/116657991/burger-king-finds-recipe-for-success-with-its-impossible-whopper">Burger King</a>, to offer plant-based products.</p> <p>Hell Pizza was not the first New Zealand company to offer its consumers plant-based meat products. In another controversy, Air New Zealand offered plant-based burgers in the business cabin on selected flights. This led to some criticism, including the deputy prime minister, Winston Peters, who was acting prime minister at the time, complaining that it was a “<a href="https://www.stuff.co.nz/business/farming/105216779/air-nzs-impossible-burger-criticised-by-former-primary-industries-minister">bad look</a>” for the airline not to promote New Zealand meat.</p> <p>Such a response is short-sighted. Animal farming is an important industry in New Zealand, <a href="http://www.environmentguide.org.nz/activities/agriculture/">contributing significantly</a> to the economy and social fabric. Because of its importance, New Zealanders should take seriously the potential impact of plant-based meat and the consequences of this emerging market.</p> <p><strong>Market disruption</strong></p> <p>Some companies have already stated their aspiration to completely <a href="http://freakonomics.com/podcast/meat/">replace animals as a food production technology</a> by 2035. The meat industry is likely to use its power to protect its interests. But these interests are not the only ones that should be voiced and considered.</p> <p>Instead of merely criticising companies that offer meat alternatives and use innovative marketing tools to do so, we should embrace these initiatives as an opportunity to rethink some of our conventions. We need to adapt to new realities in ways that make our societies more ethical, while also encouraging consumers to be more mindful of the environment and health-related aspects of their foods.</p> <p>The boundaries of consumer law should reflect this. The law regulates against misleading and deceptive conduct mainly because it is purportedly bad for consumers. However, the law should adopt a more holistic approach - one that considers the motivation for the allegedly misleading behaviour.</p> <p>Protecting consumers from deceptive conduct is not an end in itself. Perhaps the degree and context of the misleading behaviour should be considered against other legitimate objectives. We believe that such legitimate objectives include caring for the environment, minimising animal cruelty and advancing public health.</p> <p><em>Written by Samuel Becher and Jessica C Lai. Republished with permission of <a href="https://theconversation.com/how-plant-based-meat-is-stretching-new-zealands-cultural-and-legal-boundaries-127901">The Conversation.</a></em></p>

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Why do I have stretch marks and what can I do about them?

<p>Most women get them. Some men get them. Few people welcome them. Stretch marks, or <em>stria distensae</em> as they are known medically, are scars that appear when the skin is stretched beyond its <a href="http://physicsnet.co.uk/a-level-physics-as-a2/materials/hookes-law/">elastic limit</a>.</p> <p>Physicists define the elastic limit as the maximum force that can be applied to solid material before the onset of permanent deformation. In dermatology, when stresses up to the elastic limit are removed, the skin resumes its original size and shape. When forces beyond the elastic limit are removed, the skin remains permanently stretch-marked.</p> <p>The younger you are, the firmer your skin. The firmer your skin, the lower your elastic limit and the more likely you are to develop stretch marks. Stretch marks occur most frequently during adolescent or pregnancy growth.</p> <p>The primary cause is <a href="http://sro.sussex.ac.uk/41348/1/striae.pdf">mechanical</a> stretching of the skin due to underlying tissue expansion. Parallel inflammatory streaks appear and align perpendicular to the direction of skin tension. Microscopically, the skin is initially swollen, inflamed and elastin bundles in the inner layer of skin (the dermis) are disrupted.</p> <p>Over time, the inflammation eventually fades and is replaced by scar tissue. This produces a thinned outer layer of skin (the epidermis), loss of dermal elastin, and a replacement of the dermis by abnormally dense collagen fibres.</p> <p><strong>Risk factors</strong></p> <p>Adolescent stretch marks may appear on the lower abdomen, lower part of the back, buttocks, thighs and female breasts. They are most common on the thighs of girls and on the knees of boys.</p> <p>Hormonal and genetic factors are also involved in the development of pregnancy stretch marks. Girls who develop adolescent stretch marks on their breasts are more likely to develop abdominal stretch marks during pregnancy. Younger women, women who gain more weight during pregnancy, women with twins or large babies and women who go post-term are all <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1913631/">more likely</a> to get stretch marks.</p> <p>Weightlifters are more susceptible to stretch marks, especially those who use anabolic <a href="http://example.com/http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Steroids">steroids</a>. Stretch marks can also occur in <a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Cushing's_syndrome">Cushing’s syndrome</a> or following the administration of oral and topical <a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Hormones_-_cortisol_and_corticosteroids">corticosteroids</a>.</p> <p><strong>Prevention and treatment</strong></p> <p>Creams and lotions can’t prevent stretch marks. While not all preventative treatments have been evaluated, and some treatments have shown promise in individual studies, a <a href="http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD000066.pub2/abstract#leftBorder">Cochrane review</a> in 2012 concluded there is:</p> <blockquote> <p>no high-quality evidence to support the use of any of the topical preparations in the prevention of stretch marks during pregnancy.</p> </blockquote> <p>People with stretch marks have four options:</p> <p><strong>1) Learn to love them</strong>: Embrace stretch marks. Show them off. Post them on <a href="http://example.com/http://news.yahoo.com/viral-social-media-campaign-promotes-stretch-mark-acceptance-160825898.html">social media</a>. Wear them as a badge of honour.</p> <p><strong>2) Wait for them to fade</strong>: Most stretch marks begin red (stria rubra) and become white (stria alba) and less conspicuous over the course of a year or two. For people concerned by their stretch marks, reassurance is usually all that’s required.</p> <p><strong>3) Use creams to fade them</strong>: While creams won’t prevent stretch marks, they may help fade them, according to a recent comprehensive <a href="http://onlinelibrary.wiley.com/doi/10.1111/bjd.12681/abstract?deniedAccessCustomisedMessage=&amp;userIsAuthenticated=false">review</a>.</p> <p>Topical retinoid creams such as <a href="http://www.mayoclinic.org/drugs-supplements/tretinoin-topical-route/description/drg-20066521">tretinoin</a> are thought to work through induction of collagen synthesis and should be applied once daily for six months. Tretinoin works better on early red stretch marks, while white stretch marks respond poorly.</p> <p>Skin irritation is a common side effect of tretinoin, so it may not be suitable for people with sensitive skin. Cocoa butter is less irritating, but also less effective. Newer silicone gels seem to be more effective.</p> <p><strong>4) Laser</strong>: While pulsed dye vascular lasers or <a href="http://www.scfa.edu.au/skin-conditions/laser-treatments/intense-pulsed-light-ipl">intense pulse light</a> (IPL) treatments can fade red stretch marks, this is unnecessary, as most will fade naturally within six to 12 months.</p> <p>After a number of false starts, lasers have finally come of age for white stretch marks. The <a href="http://www.accessdata.fda.gov/cdrh_docs/pdf11/k110907.pdf">fractionated laser</a> works by burning tiny pin-prick-sized holes in the skin. The wounds are not visible to the naked eye, but microscopic wound healing to repair these tiny holes promotes new collagen formation and improves the skin thickness and appearance of the stretch marks.</p> <p>Responses vary but most people require four treatments, spaced four to six weeks apart, to achieve on average a 50 per cent improvement. Inflammation is common after treatment and generally lasts 24 to 48 hours.</p> <p>But for the vast majority of stretch marks, active treatment is not necessary. Most stretch marks naturally fade and become less conspicuous over time.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><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; text-shadow: none !important;" src="https://counter.theconversation.com/content/36779/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: http://theconversation.com/republishing-guidelines --></p> <p><em>Written by <span>Rodney Sinclair, Professor Dermatology, Honorary, Epworth Hospital, University of Melbourne</span>. Republished with permission of </em><a rel="noopener" href="https://theconversation.com/health-check-why-do-i-have-stretch-marks-and-what-can-i-do-about-them-36779" target="_blank"><em>The Conversation</em></a><em>.</em></p>

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5 travel hacks to stretch your holiday budget

<p>Unless you’re a trust fund kid or you have a bottomless bank account, you need to keep to a budget while travelling. Here are 5 hacks to help you stretch your holiday budget.</p> <p><strong>1. Buy travel insurance</strong></p> <p>When you’re planning a trip, you will look at all the ways you can save money, such as not paying for additional baggage or looking for low-cost carriers.</p> <p>However, you should never, ever scrimp on travel insurance.</p> <p>Travel insurance will save you money should you encounter any emergencies while overseas.</p> <p>For example, if you have a medical emergency while travelling, you can seek treatment at the hospital without worrying if you can afford it as you will be able to claim part of the cost.</p> <p>Buy the best travel insurance you can afford and make sure you read the terms and conditions to understand what it covers.</p> <p>Ensure you <span style="text-decoration: underline;"><a href="http://www.readersdigest.com.au/travel/tips/Top-5-Travel-Insurance-Tips">read the small print carefully</a></span>.</p> <p><strong>2. Make use of free Wi-Fi</strong></p> <p>Unless you need to constantly be on call (and let’s be honest, that kind of defeats the purpose of a holiday), you don’t need to pay for a roaming phone plan or even a local SIM card.</p> <p>You can just rely of free Wi-Fi that’s provided at most cafes and restaurants, and at your accommodation.</p> <p>With apps like FaceTime and WhatsApp for texting and making calls, you don’t have to spend any money to keep in touch with people back home.</p> <p>Check out our tips and tricks for helping stretch your <span style="text-decoration: underline;"><a href="http://www.readersdigest.com.au/money/How-to-Manage-Your-Phone-Data-Use">mobile phone dollar further</a></span>.</p> <p><strong>3. Look for free or cheap activities</strong></p> <p>You don’t have to book expensive tour packages to enjoy your vacation.</p> <p>Instead, look for cheap or free activities.</p> <p>This is especially easy to do in larger cities.</p> <p>London, for example, has over 23 free museums, such as the Tate Modern, British Museum and the Victoria and Albert Museum.</p> <p>And the Museo del Prado in Madrid, Spain, offers free entry for the last two hours of every day.</p> <p>Search online for more such options.</p> <p>And there’s no better way to really get to know a place than to explore its streets.</p> <p>You can check online for free walking tours that are usually organised by experienced guides.</p> <p>You are free to tip the guide any amount you want at the end of the tour.</p> <p>If money is no object, check out these <span style="text-decoration: underline;"><a href="http://www.readersdigest.com.au/healthsmart/diet/10-leisure-activities-burn-more-calories-you-realise">10 holiday activities that burn calories fast</a></span>. </p> <p><strong>4. Book accommodation with a kitchen</strong></p> <p>This is especially useful in cities where it’s expensive to eat out, such as Paris or London.</p> <p>Even eating in just one meal a day can save you a significant amount of money.</p> <p>The moment you settle in, go for a grocery run to buy ingredients for the duration of your stay.</p> <p>Ingredients like milk, juice, eggs, bread and sandwich meats can help you put together a great and satisfying breakfast.</p> <p>Planning a family trip or solo holiday anytime soon?</p> <p>You may have booked your plane tickets and accommodation, but that doesn’t mean you’re all set to go.</p> <p>Go through this travel checklist to make sure <span style="text-decoration: underline;"><a href="http://www.readersdigest.com.au/travel/avoid-pre-holiday-anxiety-our-travel-tip-checklist">you’ve got everything planned</a></span>.</p> <p><strong>5. Download apps for good deals</strong></p> <p>If you do want to have a little splurge while on holiday, use apps that can help you locate good deals.</p> <p>Sick of homemade sandwiches for lunch?</p> <p>Treat yourself to a great meal in London by using <span><a href="https://www.bookatable.co.uk/">Bookatable</a></span> by Michelin.</p> <p>The app lets you find good value set meals from popular restaurants and even those owned by celebrity chefs.</p> <p>For example, you can enjoy a meal at a Michelin Bib Gourmand restaurant for under £28 (AUD$50), which is a steal!</p> <p>Do some research before you reach your destination to find more such apps.</p> <p>Check out these 5 clever mobile travel apps that will assist you on <span><a href="http://www.readersdigest.com.au/travel/tips/Useful-Travel-Apps">your next big adventure</a></span>.</p> <p><em>Written by Siti Rohani. This article first appeared in </em><span style="text-decoration: underline;"><strong><em><a href="http://www.readersdigest.com.au/travel/5-travel-hacks-stretch-your-holiday-budget?items_per_page=All">Reader’s Digest</a></em></strong></span><em>. For more of what you love </em><em>from the world’s best-loved magazine, </em><strong><em><span style="text-decoration: underline;"><a href="http://readersdigest.innovations.com.au/c/readersdigestsubscribe?utm_source=readersdigest&amp;utm_campaign=RDSUB&amp;utm_medium=display&amp;keycode=WRA85S">here’s our best subscription offer</a></span></em></strong><em>.</em></p> <p><em><img width="70" height="71" src="https://oversixtydev.blob.core.windows.net/media/7820287/1-rd-logo.png" alt="1 RD LOGO"/></em></p>

Travel Tips

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How to really stretch a dollar

<p>Some 'rich' people appear extremely well off. They earn a lot of money, drive expensive cars and live in gorgeous houses. What you may not realise is that a large proportion of these people are living on credit, or relying on the astronomical incomes to continue indefinitely. Or both.</p> <p>When something goes wrong, the car goes back to the lease company. The house goes mortgagee. Their clothes are worthless, their luxuries reduced dramatically in value and all they really have left are photos and memories - and the urgent desire to go back to their old way of life.</p> <p>I have seen this happen so many times. Twice with families that have won first division Lotto. Within a handful of years they were broke again. Why? They take pride in how much they paid for things and in being able to afford whatever they like and let tomorrow worry about itself. </p> <p>The other kind of 'rich' person actually has money in the bank. They are less likely to drive sports cars or head overseas for holidays. But they own everything they have and continue to build on it.</p> <p>If something goes wrong, no-one is going to walk in and take the house. In fact, you will probably find they have a back-up plan to tide them over if need be. These people take pride in how hard they worked for their money and in how hard they made their money work for them. They are also very aware of where they want to be when tomorrow comes.</p> <p>Here are some tips to help you save.</p> <p><strong>1. Don't pay interest.</strong></p> <p>You are essentially paying (a lot) for the privilege of not waiting. If you can't afford to save up for something, you can't afford the repayments. As a bonus, your savings earn you interest. If you have no choice but to borrow, look for no interest deals, or shop around for the best rates and make paying the debt off you top priority.</p> <p>Penalty fees for late payment on bills does count as interest, as does interest on overdrafts (get rid of them) and credit cards (if you can't pay the entire balance every month reduce the credit limit to what you can pay or cut it up).</p> <p><strong>2. Investment or expense?</strong></p> <p>Whatever you are buying, consider whether it is an investment or an expense. Consider cost vs usage, quality, warranty value, running costs. Paying 20 per cent more for something that lasts twice as long is an investment. Paying more for a pretty colour is not.</p> <p>Paying $100 for a quality outfit you will wear every week is more of an investment that $30 for something you will wear twice. When considering a freezer I compared cost and running expenses with savings from bulk buying and resale value. This helped us decide what we were prepared to spend, and whether it was an investment.</p> <p>Don't assume that just because something is branded or expensive it is well made. Likewise with things that are cheap. Observe and research.</p> <p><strong>3. Shop around.</strong></p> <p>Compare prices, brands, quality. I essentially got a free bottle of milk each week by going to one local dairy instead of the other. Loose carrots are usually cheaper than bagged. Meat in bulk from the butcher and fruit from the markets cut a third off my weekly food bills. It all adds up. Assume nothing, and do the math yourself.</p> <p><strong>4. Waste not want not, as Gran always said.</strong></p> <p>Known these days as Reduce, Reuse, Recycle. Do you need to buy something new? Look at buying second hand, or even better, re-purposing or fixing something you already have.</p> <p>Recovering an old lounge suite is cheaper than buying a new one, and will probably last a lot longer for being better made in the first place. Most of our furniture is second hand, or off the road side. Fixed up, no-one can ever tell - even people who used to own it.</p> <p>Trade kids clothes with friends. Make your scraps into compost and grow veges, or pinch cuttings to grow for your own garden. Replace the buttons that make your jacket look dated. Reuse wrapping and ribbons and make old greeting cards into new ones. Throw leftovers in the freezer for quick and easy meals.</p> <p>Most important and easiest of all - look after what you do have. The actual multimillionaires I know do these things, and yet most of my 'broke' friends seem embarrassed to.</p> <p><strong>5. Alternative methods of acquirement.</strong></p> <p>Ask for something (or money towards it) for birthdays and Christmas. Whether it's a fancy beauty cream, new tool, whatever. When we were kids Santa would often pop new lunchboxes and stationary for the coming year into our stockings. Santa was still cool. Vouchers (even home made ones) for outings the kids have been begging for also make great gifts or rewards, and kill two birds with one stone.</p> <p><strong>6. Buy your own house.</strong></p> <p>Accommodation takes the largest portion of your weekly income, and when it's paid to rent you get no return on that money at all. Save up as much as you can for the deposit, and choose carefully. It is the biggest investment you'll ever make, but don't expect the first house you buy to be the one you spend the rest of your life in. View it more as a stepping stone, with the long term resale uppermost in your mind.</p> <p>You can insulate, change the interior decor and landscaping, or possibly renovate to increase value. You can't change the area it's in (or local plans for that area), the local schools or environment, or where the sun rises and sets. Look harder at the area than the house, but ensure the house is solid and sunny. The costs of renting far outweigh the interest costs when the resale value is taken into account, and the long term security is priceless.</p> <p>Essentially, stop worrying about what everyone else has just bought and take the long term view on life. There are hundreds of ways to stretch a dollar, most of them without any compromise to your current lifestyle. It doesn't matter how much money you have at the moment, start to take pride in making your money work for you and it will grow.</p> <p>Anyone can do it, I know a lot of people who have.</p> <p>Do you have any money saving tips you’d like to share?</p> <p><em>Written by Marie Barclay. Republished with permission of <a href="http://www.stuff.co.nz" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p>

Retirement Income

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Why you should stretch your limits over 60

<p><em><strong>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</strong></em></p> <p>How often do you try a little challenge? Like walk backwards for 30 seconds everyday, take a new route to the supermarket or learn a new musical instrument? These are all excellent practices for the brain especially if you’ve never done them before.</p> <p>As we age it’s important to challenge ourselves, we can become very comfortable in our habits and tendencies so much so that when change comes our way or we are asked to break a habit it becomes difficult to do.</p> <p>Getting to a yoga class, in the community or online, offers a new challenge for your brain every time. Listening and following the teacher’s instructions, moving your body in ways that are not typically part of daily life all help to keep the mind sharp.</p> <p>The practice demands your complete focus physically and mentally and a willingness to go along with the instructions as best you can – a little mental flexibility. The important benefit of this mental flexibility is that it improves your ability to become adaptable, to change your approach. With a flexible mind and body everyday living becomes easier. Suddenly the world is not against you.</p> <p>In this way, yoga can help to keep life fresh and new by challenging you to continuously try new things. You will feel the reward of moving freely, notice your balance improving and feel better in yourself.</p> <p><em>For more, follow Tracy on Facebook <span style="text-decoration: underline;"><strong><a href="http://www.oversixty.com.au/%20https:/www.facebook.com/TracyChairYoga/?hc_ref=SEARCH&amp;fref=nf" target="_blank">here</a></strong></span>.</em></p>

Body

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5 great stretches for active seniors

<p>Kate Kendall is the co-founder and Yoga Director at Flow Athletic and the Blackmores Yoga and Wellbeing Coach.</p> <p><strong>1. Cow face – lateral bend</strong></p> <p style="text-align: center;"><img width="500" height="333" src="https://oversixtydev.blob.core.windows.net/media/33883/1_500x333.jpg" alt="1 (162)"/></p> <p><span style="text-decoration: underline;">Great for</span>: Stretching hips, side waist and shoulders</p> <p><span style="text-decoration: underline;">How to</span>: From a seated posture, lean back and cross right leg over left so that right knee stacks on top of left. Lengthen spine. Inhale left arm up and overhead and then exhale relax left shoulder. 10 deep breaths before swapping sides. </p> <p><span style="text-decoration: underline;">Tip</span>: If this causes pain in knees or your flexibility does not allow legs to be crossed, simple unfold the bottom (left leg) and sit in a comfortable cross-legged position or sit onto a foam block.</p> <p><strong>2. ITB cross</strong></p> <p style="text-align: center;"><img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/33884/2_498x245.jpg" alt="2 (161)"/></p> <p><span style="text-decoration: underline;">Great for</span>: stretching the ITB (band that runs down side of leg) plus hamstrings.</p> <p><span style="text-decoration: underline;">How to</span>: from a standing posture, step your right foot across the left (as pictured). Inhale lengthen your spine and exhale fold forward keeping the spine as neutral and long as possible. Aim to get finger tips to be resting on floor and to ease into a sensation that needs it the most (I.e. The area that feels most restricted or tight). Take 10 deep breaths before swapping sides. </p> <p><span style="text-decoration: underline;">Tip</span>:If you can’t reach the floor or the stretch is too deep, try keeping the legs the same but simply bending forward from the hips.</p> <p><strong>3. Prasarita (standing forward fold - wide leg)</strong></p> <p style="text-align: center;"><img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/33885/3_498x245.jpg" alt="3 (140)"/></p> <p><span style="text-decoration: underline;">Great for</span>:Stretching hamstrings, inner thighs and lower back.</p> <p><span style="text-decoration: underline;">How to</span>: With feet wide and toes turned in, inhale lengthen the spine and exhale fold forward. If palms come to the ground easily, walk heels of hands back in line with heels of feet. Press into outer edges of feet, lift thighs up into hip creases and tilt your tail bone forward. Keep this stretch for 10 deep breaths. </p> <p><span style="text-decoration: underline;">Tip</span>: If this stretch is too deep or your hands don’t reach the floor, simple place finger tips to floor, use a foam block to reach on to or try taking feet wider.</p> <p><strong>4. Lizard quad stretch</strong></p> <p style="text-align: center;"><img width="498" height="245" src="https://oversixtydev.blob.core.windows.net/media/33886/4_498x245.jpg" alt="4 (121)"/></p> <p><span style="text-decoration: underline;">Great for</span>: stretching hips, shoulders and quads</p> <p><span style="text-decoration: underline;">How to</span>: from a lunging position with right foot forward, bend left knee and grab a hold of left ankle with right hand. Turn slightly to right to get a bonus subtle twist from this posture. Inhale tuck tailbone and exhale ease your hips towards the earth. </p> <p><span style="text-decoration: underline;">Tip</span>: If this stretch is too deep, continue with a lunge forward and breathe deeply for 10 breaths.</p> <p><strong>5. Heroes in reverse namaste</strong></p> <p style="text-align: center;"><img width="500" height="333" src="https://oversixtydev.blob.core.windows.net/media/33887/5_500x333.jpg" alt="5 (113)"/></p> <p><span style="text-decoration: underline;">Great for</span>: stretching chest, shoulders, wrists, quads and arches of feet and great for digestion.</p> <p><span style="text-decoration: underline;">How to</span>: From a kneeling posture, inhale arms out shoulder height. Internally rotate your shoulders or face palms down then back. Exhale either grab a hold of elbows or press palms together (as pictured). Hold this stretch for 10 deep breaths. </p> <p><span style="text-decoration: underline;">Tip</span>: If this stretch is uncomfortable or places too much strain on knees, try sitting onto a foam block.</p> <p><strong>Related links:</strong></p> <p><a href="http://www.oversixty.co.nz/health/body/2017/02/yoga-exercise-for-asthma-sufferers/"><span style="text-decoration: underline;"><em><strong>Yoga exercise for asthma sufferers</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/health/body/2017/01/right-way-to-run/"><span style="text-decoration: underline;"><em><strong>Is there a right way to run?</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/health/body/2017/01/easy-yoga-exercises-to-ease-arthritic-knees/"><span style="text-decoration: underline;"><em><strong>3 easy yoga exercises to ease arthritic knees</strong></em></span></a></p>

Body