Archive for category: Healthy Living

Summer means blue skies, breezy days, vacations, trips to the beach, and plenty of lighter clothes, so it’s not much of a surprise that many of us start thinking about how to overhaul our bodies ahead of this season. Woolly jumpers, coats, and thick tights have the power to conceal the flaws in our figures and areas that we feel more self-conscious about, but in summer strappy tops, swimwear and shorts mean there’s nowhere to hide. Finding the confidence to begin is often the hardest part. We distract ourselves from our goals by only focusing on what we think the hard parts will be. It’s time to flip that thinking! Focusing on the benefits to your health, mental wellbeing and body is the way forward. Shaping up for summer doesn’t have to be daunting though –  these three quick hacks will mean that you can face the new season with confidence, looking and feeling you’re very best.

Hack One: Rewrite Your Diet

All elements of good health, wellbeing, and a beautiful body begin with the fuel we put into them. Yu will already know how you feel when you rely on too much caffeine, sugar and starchy, processed foods – sluggish, irritable, low-energy and with a permanent ‘brain fog’. It’s not a feeling that you are going to enjoy for making the most of your summer months. The cost to your long-term health can also be significant, from a higher risk of diabetes and some cancers to poor sleep and becoming overweight. So there are plenty of compelling reasons to choose a better diet, both aesthetic and otherwise. Sometimes this can feel easier said than done, but there are plenty of simple swaps to be made.

Try starting your day with a glass of water and fresh lemon. This helps to alkalize and detox the body, keeps you hydrated and will stop you overeating during the day. Having a glass first thing will prompt you to keep up your water levels during the rest of the day. You should also find some simple, tasty substitutions for less desirable elements in your diet. Swap out red meat for lean, grilled turkey breast, which is extremely low fat and full of mood-regulating chemicals that trigger the production of serotonin, the happy hormone. Potatoes can be swapped out for nutritious sweet potatoes, and pasta and rice for healthier grains with protein, such as quinoa or vegetable-based alternatives such as courgette, squash noodles or cauliflower rice. In this way, you can still enjoy your favourite meals while upping the nutrients and lowering the calorie count. Try to ‘eat the rainbow’ each day as well – selecting vegetables, fruit and ‘superfoods’ in all different colours. This means your body will get access to many different vitamins and minerals in the course of a day. Making sure a good proportion of each meal is made up of vegetables can also help. So maybe try a Thai Green Curry with steamed spinach rather than starchy white rice. Always make sure that you eat breakfast too – if you don’t like a big meal first thing, then a smoothie is ideal as it provides a hit of nutrients in an easy form. Eating breakfast makes it far easier to reduce those mid-morning sugar cravings and helps to control blood sugar levels, meaning that you are less likely to overeat for the rest of the day. You do need to plan for some ‘treat days’ to help with sustaining motivation as well. Allow yourself a small number of your favorite foods – just not too much and not every day. This can actually help you to stay on track with your diet and keep it going in the long term.

Hack Two: Fat Burning Boosts

Diet is the main influence on your weight – but to get that summer body of your dreams, you will also need to combine cardio and toning exercises for maximum impact. The best time to exercise is first thing in the morning – this fires up the body’s metabolism for the rest of the day and means that you burn more calories over all. Getting up for a run half an hour earlier than usual can have a huge impact on your mental wellbeing as well as your health, and is not much of a time sacrifice. Following a Couch to 5k programme is a brilliant way to get started if you haven’t run before. You could also consider getting some exercise equipment to use at home, such as a stationary bike or a folding cross-trainer. If you don’t have space, there are plenty of routines you can follow at home that don’t need any equipment. Playlist some HIIT (High-Intensity Interval Training) or Pilates workouts to get waistlines trimmed and muscles toned. This will give you the confidence to hit the beach on your travels and feel amazing. Having some comfortable and stylish workout gear can also be a great boost to get you exercising if you don’t feel like it. The athleisure trend has meant that many designers are branching out into sportswear and the upcoming Victoria Beckham collaboration with Reebok, and there’s not a shortage of cute sports clothes in your favourite stores these days. Ensuring that you have the correct footwear can also keep you going – choose the right trainers for your activity, as running will require very different shoes from yoga.

Hack 3: Pay Attention to Posture

It’s such a small detail, but correcting your posture can have a big impact on the way that you look and feel. Try standing up straight with your feet together – imagine a threat running from the top of your head, pulling your head upwards. Tuck in your bottom slightly, draw in your abdominal muscles and slightly squeeze your shoulder blades together. This subtle trick can actually have a big impact and make you look a few pounds lighter without even trying. It also helps to relieve back pain, meaning you’ll feel better instantly.

Travelling is fun, but it’s also strenuous. It can take a really big toll on your body and how you feel if you’re travelling for long stretches of time without heading back home. It’s important that you work on staying happy and fresh while you travel because if you don’t, all your travel fun will be derailed. You simply won’t be in the mood to have a good time and you won’t feel confident in yourself or your appearance either.

Luckily for you, there are lots of things you can do to keep yourself feeling fresh and alive when you’re travelling, even when times are tough and you’re starting to feel the strain. It’s important to implement these ideas from the start so that you never reach the point where you’re tempted to throw in the towel and catch the next plane home. So read on to learn more about this.

Stay Hydrated, No Matter What You’re Doing

You’ll start to feel drained and generally weak when you allow yourself to get dehydrated. There is no need to let this happen, but it happens so often to people who are travelling. It’s because people are often focused on doing other things and having a good time. You should get into the habit of taking a full water bottle with you wherever you go and whatever you’re doing, even if you’re not going to be particularly active.

Meet New People and Communicate

It’s very easy to feel isolated when you’re travelling by yourself. There is nothing worse than feeling alone when you’re surrounded by other people, so it’s worth getting out there and making an effort to meet new people on a regular basis. Communicated with new people can be a little scary if you don’t have an outgoing kind of personality, but that’s no reason not to try. It will make you feel much happier if you do.

Try Travel Yoga 

Travel yoga is all the rage right now; so many people are doing it and reaping the rewards. It’s a simple case of following basic yoga practices while you’re on the go. After all, you don’t need anything more than a mat and your body to do some yoga, so why shouldn’t you do it while you’re on the go. It will keep you supple and flexible, which is vital when you’re stuck on public transport a lot.

Get Sleep When You’re on Transport

Finding the sleep your body needs is really important, and it’s not something you should allow yourself to neglect when you’re on public transport. You can find pillows that fit around your neck and allow you to take a nap no matter where you’re sitting, be it a bus or a cramped plane seat. So be sure to invest in stuff like that if you want to get the sleep you need all the time.

Keep Caring for Your Hair

Taking pride in your appearance is an important part of staying healthy and happy during your travels. When you stop caring about the image you’re presenting to the world, you should ask yourself why that is. For many people, it can be a sign of depression, so be careful of this.

Don’t Sacrifice Sustenance

You can’t allow yourself to sacrifice important things like nutrience and sustenance when you’re travelling. Don’t fill yourself up on bad fast food that doesn’t give your body the nutrients and vitamins it needs to stay healthy. You’ll feel so much better if you find ways to eat fresh, balanced and full meals, even when you’re travelling from place to place.

Try Relaxing and Slow Activities Too

You don’t need to travel at 100 miles per hour when you’re visiting a place and seeing what it can offer. You need to make sure that you try some of the slower and more relaxing activities too. Kicking back on a beach or heading to a spa or simply taking a river cruise are all ideas that are slower and more relaxing than rushing around and doing active things all of the time.

Travelling should never be a chore for you, so if that’s something that you’re worried about, make sure that you make note of the tips mentioned here. Each of them will help you to feel fresh and happy throughout your travels, no matter where they end up taking you.

So I sent off my parents yesterday and went back home alone. Though I’ve craved this peacefulness and freedom for a long time, it really does feel weird to be so quiet at home. Still, I’m going to enjoy this much needed ME time.

There’s still a whole week left in March and I’m excited to start my new life being single and free. It’s going to be a good week:

Eat less and healthy

OMG. I can eat whatever I want, whenever I want from now. While having parents to cook for you everyday is wonderful but man, wasn’t that a lot eating. Both my parents have experienced extreme starvation in China so Eating is their life. Naturally, I love food but being asked to eat all the time has put me off eating a bit. Enough of a diet consists of high carb, high sodium, hight fat and fried food. Today I’ve cleaned my fridge – bye bye ham, reserved eggs, a hundred different bottles of sauce, soft drinks, brownie and lollies.

This week, I’m going to have low sodium, low carb, no fried,  no sugar, no meat week. No more heavy dinner for me. Hurray!

Declutter and clean

I’ll go though each area at home and get rid of STUFF that I never think of using. Old papers and magazine, clothes I don’t even remember to wear or no longer suitable, etc etc.

And clean. I’ve scrubbed and bleached the bathroom today but will need a better solution for the grout of the bathroom floor. Will do kitchen this afternoon and get rid of more old food and garbage.

Exercise 

Start small. Going for a weekly long walk. I tried to go yesterday by driving to Watsons bay but the sudden rain destroyed my plan of walking along the coast leisurely and taking some nice photos along the way. I ended up sitting in the heavy traffic (there were Easter Show, a couple of concerts and of course rain which never helps traffic) for 4 hours. Nevertheless, my good intention couldn’t be ignored. I finally parked in a shopping centre and walked around the shops for an hour. That still counts, right?

Stretch at home everyday, even just for 2 minutes. This has to happen the first thing in the morning after brushing teeth and having a class of water. Sitting for long time everyday makes me have sore everything. Some simple yoga stretch really works like a treat for my sore back. Plough post is my favourite right now and I’ll practise bridge post more often at home.

Plan for my trip

I’m planning to go for a month long trip early June.

This is the entertaining bit because I love planning for my travels. I’m allowing a little dreaming time here but will remind myself not to digress too much.

Keep reading and watch a movie at home

So this week I’ll watch a movie at home. Not sure which one yet but there are plenty good movies to choose from. Just finished reading The English Patient and The Great Philosophers last week – the only two books I’ve finished reading this year.  I’m reading The Prince by Niccolo Machiavelli at the moment.

Manage my time better

I’ve been feeling extremely lethargic lately. All I wanted to do after dinner is to crash in bed. Occasionally browsing online can keep me awake for a while but that’s not the solution. I’ve got to be able to do more than wasting my time sleeping or browsing mindlessly. Hopefully by eating heathy and exercising, I could gain more energy. Yes, more energy please.

 

 

 

 

 

A steaming mug of coffee to kick start your day is the perfect accompaniment to your breakfast. The coffee industry’s revenue is expected to increase by 2.7% during the 2017 to 2018 period in Oz, as more of the country’s citizens head to coffee shops and cafes for their favourite beverage. It’s not just its rich taste that coffee boasts, either. The world’s population can rejoice in the fact that coffee can have a positive impact on their waistlines, too, as it’s a one of a few drinks which can aid weight loss.

The benefits to your health

Who doesn’t want to live longer and improve their quality of life? If this is how you feel, then you’ll be pleased to know that a recent study in Europe found that drinking two to three cups a day may lower the risk of death and illness. This is because the caffeine helps to keep you awake and alert, which can improve your performance at work and, ultimately, push you up the career ladder to a higher paid and more enjoyable position.

There’s even more reasons to grab that extra mug, too, as coffee is packed full of antioxidants which work to protect the body and prevent cell damage. Your brain is also protected when you consume the drink as it reduces the risk of dementia and Alzheimer’s disease. Then, there’s the increased fat and weight loss to be thankful for as shedding the pounds can significantly improve one’s quality of life.

Is there anything to be concerned about?

As with most things, coffee can do harm if you consume excessive quantities of the stuff, drink too much when pregnant or if you’ve been diagnosed with some health conditions. However, for most individuals, sensible consumption at the right time of day can lead to long term health benefits which outweigh any risks. But, be aware of bad coffee beans which can be the source of sickness due to their toxicity, therefore, it’s always best to invest in high quality coffee beans from a reputable supplier.

Ways to enjoy coffee

Grabbing a coffee with friends in Darling Harbour is a great way of socialising and taking a break from the hustle and bustle from day to day life. Socialising is known to improve individuals’ mental health and reduce their risk of developing depression, therefore tying this in with a mug of coffee is sure to make you feel good and lift your spirits. Or, if you’d prefer to make your own professional tasting coffee in the comfort of your own home, you should consider investing in a high quality coffee machine and some stylish mugs to bring your kitchen to life. After all, breakfast is the most important part of the day and a freshly brewed mug of coffee each morning is the perfect wake up call.

So, if you’re looking to enhance your quality of life, grab a glorious mug of coffee at home in the morning and be sure to meet your friends on your lunch break for a second round.

Summer is here, with its promise of long sunny days playing at the water’s edge. But Australia’s long love affair with the beach has taken its toll: bronzed Aussies now have one of the highest rates of skin cancer in the world.

Usually caused by excessive exposure to the sun and UV radiation, skin cancer is responsible for more deaths than traffic accidents in Australia each year.

Sunbathing is risky business

According to the latest data from the Australian Bureau of Statistics, more than 2,200 Australians died from this almost entirely preventable disease in 2013. Nearly one in three (32.6%) Australians living with cancer in 2011-12 had skin cancer, making it the most common form of cancer. At least two in three Australians will be diagnosed with skin cancer before the age of 70, with the risk increasing for men, who are also more likely to die from the disease.

Melanoma, the deadliest form of skin cancer, is the third most commonly diagnosed cancer in males (after prostate and bowel cancer) and females (after breast and bowel cancer) in Australia. Australian women have a one in 24 chance of being diagnosed with melanoma before the age of 85, with the risk increasing to one in 14 for men.

Within Australia, people in Queensland face the highest risk of developing melanoma, followed by Western Australia, New South Wales, Tasmania, Australian Capital Territory, Victoria, South Australia, and Northern Territory.

Will these statistics change?

Attitudes towards the Aussie sun are definitely changing. Peeling noses and blistered backs used to be a rite-of-passage for kids growing up in Australia – these repeated episodes of sun exposure and burning in childhood were found to be a major contributing factor to the likelihood of developing skin cancer later in life.

These days, fortunately, most young Australians are likely to be covered up in neck-to-knee lycra for their first trip to the beach. It is much less common for kids to get such harsh sunburn.

Educational campaigns emphasising the importance of slipping on a shirt, slopping on some sunscreen, slapping on a hat, seeking out shade and sliding on a pair of sunglasses have helped effect a generational shift, with attitudes to tanning and sun exposure much changed.

In fact, skin cancer rates are now dropping among young Australians – with a 10% drop in non-melanoma skin cancers between 2000 and 2010 for Australians under 45. Good news for our younger generation; although the risk is still high, with skin cancers affecting about 400,000 Australians each year.

Life and Trauma cover for peace of mind

Given the high prevalence of skin cancers in Australia, it could be a good idea to take out Life Insurance for peace of mind that, if the worst were to happen, your family will be taken care of.

Trauma Cover could be a worthwhile addition to your Life Insurance. If you were to be diagnosed with cancer you could receive a lump-sum payment of up to $2 million, which could provide financial peace of mind while you are focused on your recovery.

Talk to our Insurance Specialists to obtain a quote for the cover that best suits your Life Insurance needs.

Sources: http://wiki.cancer.org.au/skincancerstats/Skin_cancer_incidence_and_mortality

http://www.abc.net.au/news/2014-04-03/skin-cancer-rates-fall-for-young-australians-researchers-say/5364648

As you know from firsthand experience, taking a road trip (no matter whether it’s for business or pleasure purposes) can throw off your fitness routine or exercise regime. And it’s often the case when returned home, you suddenly realize that you’ve gained a couple of extra pounds because of the increased tendency to overindulge and disruption of regular exercise while traveling. Moreover, according to the World Health Organization, lack of exercise not only expands your waistline, but can also lower your energy and concentration levels, though your trip requires you to be active and attentive. So to ensure that your hard work at home doesn’t go by the wayside on the road, here are a few tips on how to keep your waistline and calorie intake in check on the road.

Include workouts in your travel schedule

When you’re going to trip, you try to schedule everything from airline and hotel reservations to rental cars. Of course, you plan every detail in advance to enjoy your trip to the maximum. So why not plan your fitness on the road like you do a meeting or excursion? Make a calendar and put in it necessarily your exercise regime not only to enjoy your travel, but also to stay in shape.

Think about how you’ll exercise before you leave

Most hotels now offer gyms where you can work out while traveling. Find out if there is a gym at the hotel where you`re going to stay at, and fix the gym`s hours in your travel schedule. Don`t forget to clear up what range of equipment offers the gym to plan your workout routine depending on the opportunities available. Of course, you can use your hotel room to do some types of exercises like yoga stretches, sit-ups, etc. By the way, don`t schedule 1 or 2-hour workouts as you do at home, build your own shorter workout routine. Aim for 20 to 30 minute workouts during your trip.

Pack your workout gear

When you travel and want to stay fit, you should definitely pack your workout gear. Don`t forget to take several T-shirts, shorts and a pair of sneakers. If you don’t take them, you won’t be exercising. Keep in mind, that you should take the sneakers that will fit the types of exercise you plan to do. When you’re going to hit the hotel gym, it would be better to pack your CrossFit shoes. But if you pack a jumping rope, buy a good pair of shoes for jumping rope and for your trip.

Plan your nutrition for travel

Don’t forget to eat healthy and drink plenty of water while traveling. Eating healthy on the road means maximizing protein consumption, eating vegetables, limiting liquid calories and never making “two mistakes” in a row. Protein builds muscles and it can be also incredibly filling. You should eat a lot of vegetables as like a protein they’re full of nutrients and contain very few calories. Avoid drinking alcohol and sweet drinks. It would be better to drink water to stay well-hydrated and satisfy hunger. But even if it happens that you allowed yourself any caloric product for one meal, your next meal has to be healthy.

So stay fit on the road can be done. As you see, it’s not so difficult to do. Just stay mindful of your goals, and for best results, use the above tips.

Growing strong and beautiful nails is really not that hard. If you don’t like how they look at the moment, simply change your nail care habits and replace them with the healthier ones below. You will be surprised to know that some popular treatments and practices are actually harmful for your nails! So draw a new beauty plan and welcome stronger nails with the following tips.

1. Leave your cuticles alone.

While the idea may not go well with your manicurist, it is essential to keep your cuticles. They serve a protective function for nails, creating a natural barrier against fungus and bacteria. Without them, infection can easily spread onto your nail beds and cause permanent nail damage. So stop cutting the cuticles or pushing them back! Instead, keep them healthy, moisturized, and looking great with nourishing cuticle oils.

2. Rethink nail hardeners.

You want nail strengtheners, like Innisfree‘s Nail Strengthener, not nail hardeners. Unless your nails are especially fragile, nail hardeners tend to do more harm than good. Healthy nails are flexible nails, not hard. If your nails are hard, they are likely to become more brittle and easily breakable.

3. Moisturize, moisturize, moisturize.

Do not just stop at moisturizing your cuticles – spread the love to your entire nail bed! Not only will this enhance the appearance of your nails, this practice will also allow them to grow much stronger. Dryness leads to breakage, and a little splash of nourishing oil can help a lot to stop the chipping, cracking, and splitting.

4. Do at-home nail treatments.

Yes, it is easier to pay a visit to your favorite nail salon, but studies show that those who regularly get professional manicures and pedicures are most likely to have dry, brittle nails and have chronic nail bed infections. This is because of the frequent chemical exposure, plus the tools that are used on your nails. Give your nails a break on certain occasions and have an at-home nail treatment. Hydrate and moisturize them using natural products and ingredients like lemon juice, baking soda, and olive oil.

5. Skip acetone-based polish removers.

Remove this item from your nail care beauty bag. It only makes your nails more brittle by stripping them dry. It’s even better if you choose to stop using any product that is laden with harsh chemicals. The most common offenders are gel polishes, acrylic nail glue, acetone soaks, and acetone nail polish remover. These are packed with chemical irritants that damage the nails and cause brittleness, dryness, and thinning. Be more selective about the items you place on your nails and opt for non-toxic and acetone-free products for better results.

6. Eat well.

This list will not be complete without mentioning a proper diet. Strong nails begin from the inside. Eat food high in antioxidants to protect your cells from free radical damage. Boost nail strength with iron that comes from leafy greens. If you want smoother vertical ridges, load up on food high in magnesium like almonds. There is nothing like good food to bring out the best in your nails.