Today reminders to smile are everywhere, from emojis in your text messages to magnet on your fridge, smiles are almost impossible to ignore. Only almost, but smiling is a lot more tricky than it seems. In fact, there are 19 different types of smile, but only 6 happen when you’re actually having a pleasant time. The rest is related to pain, discomfort, awkwardness, embarrassment and even anger. A smile, the universal symbol of happiness, is, unfortunately, more often used as a mask to hide your unhappiness. Finding your true smile in a jungle of fakes can be an endless hunt for the right conditions.  


One of the most common factors behind a fake smile is stress. You smile at others – colleagues, friends, family – merely as a way of maintaining the peace. Nobody can suspect your distress if you smile. It’s a form of defence mechanism, but unfortunately, the fake sake doesn’t convey any joy. It’s a smile of misery. Shake away your tensions with acupuncture, relying on Soothe Acupuncture and Tui Na Bodywork therapies to relax your body. When the tensions disappear, your real smile can turn up. You might find as well as some of your health complaints, such as sleep issues or digestive problems, have gone in the process.

Look after your teeth

The embarrassed smile, tight-lips and eyes looking away, is more common than you think. More often than not it affects people who don’t feel confident about their smile. They are worried that their teeth may not be presentable, and as a result, choose to grace the world with a tight-lip sign of appreciation. If you are concerned about the look of your teeth, you need to put your smile into the hands of an expert who can help you to improve its appearance. From straightening to whitening, and even looking after broken or damaged teeth, a dentist can give you the smile of your dreams. All it takes is to gather the courage to make an appointment. A word of encouragement: Going to the dentist doesn’t hurt.

Surround yourself with positive people

An angry smile is a smile that tenses the lower part of your face. The jaws are clenched. The teeth are ground against each other. The eyes are narrow. It’s not a smile that shares happiness. It’s a smile that expresses a silent pain. Most commonly, you’ll find an angry smile in offices or among groups of people, as it is often provoked by your surroundings. Spending more time with the positive people in your life can help you to find your true smile back. Additionally, inspiring people are a beneficial force in your life. They push you forward and inspire you to become a better person. A person who can be proud of their achievements. A person who smile like they mean it.

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.

April marked the first month in one and a half years that I had total control of what to eat and how much I could exercise at home. The feeling of living without my parents is liberating – sorry mum and dad! I know it sounded rather bad but hope you understand I really missed my freedom being an adult.

My main goal of April was to start eating heathier and less food overall since my parents did most of cooking while they were staying with me. I was over eating not by choice but kind of by force. My parents were in my face all the time to make me eat more and more. Every night after dinner I just felt into a food coma as a result of over eating. I had lots of fried food, carbs with heavy meat and dishes with high amount of sodium. I lost count of how many bottles of soy sauce we consumed. My body was craving more clean food and vegetables not fried or cooked in soy sauce.

We fought a lot about the our different living habits but in the end, I just gave up and waited eagerly to start my new life.

It’s been five weeks since my parents left. How did I go with my plan of eating heathier? Overall I think I did ok.

  • I didn’t have a drop of soy sauce
  • I used very little salt and no sugar in my cooking
  • I had a lot less carbs – no white rice nor a single white flour ban
  • I stopped eating more food than my stomach could handle
  • I researched what food can give me more energy and did my grocery shopping every Saturday morning accordingly
  • I even started to meal prep for the week ahead. The problem is I cooked too much food than one person in one week could consume so there was some food wastage there. I also got a little sick of eating the same thing everyday so there are lessons I’ve learnt.

There were a few moments of weakness as always:

  • I kind of still overate every weekend
  • I couldn’t resist those fatty but tasty Vietnam pork rolls
  • I finished all my Easter eggs in one day
  • I had a big portion of super sweet cakes two days in a row
  • I had a total of two boxes fried potato chips in the last five weeks

Despite those moments of loosing control, I still achieved my goal of eating healthier and less because my baseline was super low so it was an easy target to reach.

My effort was paid off – I felt lighter and am lighter as a matter of fact. It’s easier to fit into my jeans now and I feel slightly happier because I could take control of my life in a way.

Setting my goals for May now and see you in a month with the result!



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.

Today’s busy lifestyles often mean that many of us find it difficult to set aside enough time for exercise as a way to keep fit and improve our health and wellbeing. As such plenty of gym memberships go unused while any home gym equipment bought with the best of intentions sits neglected in a corner somewhere collecting dust. But getting benefits from exercise is easier than we often think and once you start incorporating physical activity into your lifestyle you may end up wondering how you ever did without it!

Here are 6 suggestions to help you incorporate exercise into your life more easily

  1. Walking More

A good way to incorporate more physical activity into your lifestyle is by simply walking more. Modern day living convenience means we can easily drive, catch a train, bus or Uber and not have to walk anywhere. However, walking is one of the easiest and cheapest ways to increase your exercise as it can involve simple things such as taking the stairs more often or avoiding taxis and walking some of your shorter journeys.

  1. Jogging and Running

A similar free and readily accessible form of exercise similar to walking is jogging and running. Admittedly running or jogging may need you to set aside some time for it but the fact that it makes more demands on your body than walking make it a compelling activity to try and take up as a way to improve your fitness.

  1. Cycling

Better yet why not get a bike and take to cycling when going to work and the local shops or even further afield every once in while? Of course you should look after your safety first by ensuring you have adequate protection in the form of gloves, knee pads and good quality head protection for guaranteed safety in addition to decent high visibility accessories.

  1. Home Exercises

In addition to the above easy ways of incorporating exercise into your daily routine, there are even some you can do at home. Ideas include simple exercises that get the heart going such as jumping jacks, sit ups and press ups, yoga, squats and many other cardiovascular and fat burning activities.

  1. Swimming

Health organisations have found that swimming is actually the third most popular form of exercise next to walking or running and it’s easy to see why. No matter where you live, there is most likely to be public swimming baths near you with many open from the early hours of the morning till quite late in the evening. Swimming has the benefits of practically exercising all parts of your body as simply doing a few lengths lets you work most of your muscle groups.

  1. Dancing

And then comes dancing, a great way to add more exercise into your lifestyle, particularly if you love music too. Different types of dancing all vary in their skill requirements and technicality but most studios often offer classes for people of all abilities. Dancing not only helps to improve your fitness; it is also an aerobic exercise that has added benefits such as helping to improve your coordination and balance.

So there you have it, the six examples above show that it’s easier to add a bit more exercise into your lifestyle than most people think. Although it may take making minor changes to your lifestyle, the above and many others are quite simple to adopt while the benefits for your health and wellbeing make it all worth it!

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.


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.






Body language and your inner feelings go a long way to how you project yourself throughout each day. People can pick up on the smallest movements and signals that someone is uncomfortable or unhappy, or the opposite when they’re feeling relaxed or joyful. Obviously, nobody can feel great every single day; you’re more than entitled to go through tough times. However, during your work and personal life, you’re likely to experience times when you need to put a brave face on everything, and smile. The best results come from when you’re smiling because you feel like it, but for those times you don’t; thinking of good things and times can contribute a little.

If you’re feeling confident in your appearance, you’ll feel great on the inside, and vice-versa. Therefore, it’s worth investing some time in making yourself feel the best you can so that your smile shines, and appears naturally more often. Surrounding yourself with those that lift you up is a great way to start, and doing some little extras to ensure that you’re smiling with confidence is also the perfect way to enjoy your time and investment in yourself. The following are some ideas, inspiration, and advice for those who need a boost regarding their inner and physical smile, and some ways to ensure that you rarely leave the house without one.

Looking After Your Smile

It sounds obvious, but it’s crucial that you take care of your teeth and mouth health so that they don’t affect the grin you deserve to have. Make sure that you visit a dentist regularly, and listen to their advice; you don’t want toothache, poor dental care, or a lack of confidence in your teeth to spoil your smile, so it’s worth investing some time and effort in them regularly.

Dry, chapped lips can be painful and affect your appearance, they can also be caused by a variety of things, including the weather, to your diet, and how hydrated you are. You won’t be smiling if your lips are sore, so why not use the excuse to pamper them a little. Use a lip scrub, moisturizer, and balm to keep the area around your teeth (and the frame to your smile) gorgeous and hydrated. You’ll be happy from the inside-out, and your smile will soon appear!

Training Your Thoughts

Worrying has never solved a problem, and it’s likely to impact your ability to smile. Therefore, try and train your mind to enjoy happy memories, and redirect your thoughts towards something positive when you’re going through stressful times. Even if you work out a practical solution or plan; you’ll be able to give yourself a pat on the back, and smile at your achievements. Keep reminding yourself that you can do things, you do look great, and you have plenty to smile about so that you’re seen as a positive entity in any environment (smiling is pretty contagious, you know?).

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.

It’s a little confusing, but to some, it makes perfect sense to lie on a beach all day long for the entirety of one’s holiday. Sure you’re not doing much, and that’s actually what is so attractive to people who love to sunbathe. But why would you travel to a beautiful destination just to lie around some more? Rather, you should be experiencing things that you would otherwise veer off from spending in normal everyday life. Most people are quite free with their choice of dining when on holiday because the ‘when in Rome’ phrase comes to life. However, we’re not usually so open to allowing our bodies to go on holiday too. Most of the time we think of getting away from life as a chance to mentally cool down. However, you have so many options right at your fingertips so why not take the chance. So what do many holiday resorts and or packages have to offer?

The gentle pampering

What’s the stereotypical image you get in your mind when you think about relaxation abroad? The clinical spa treatment almost always pops into mind. This is one thing that is universal as everyone likes to have their body soothed no matter what time of year. But there’s a very good reason why spas are so cliche. It’s because the treatments and various therapeutic service they offer, actually do work. From steaming hot baths, to slow methodical stone massages, the list of spas do it all. You have the option of types to choose from too, such as the traditional Swedish, the Japanese ruggedness or the popular Turkish style. Since it they are situated in one of the most beautiful and luxurious cities in the world, they do have their own contemporary twists. Modern equipment and techniques backed up by sports science are employed.


The toxin release

Many hotels that specialise in being a residence specifically for tourists will always have activities to improve your health. One of the reasons why we know it’s time for a holiday is because we feel heavy, slow and house aches and pains. Toxins in the muscle add to this feeling of being tired and grumpy more than you might think. Seek out yoga classes that will help you to gently stretch your muscles and skin in the hopes of squeezing out the waste chemicals. To complement this, you should also inquire about their in-house massage services. One thing to note is that deep tissue massage has become immensely popular on video sharing websites and social media. Originally developed for athletes, this deep pressure style is designed to flush out lactic acid and replenish muscles with newly hydrated red blood cells. Not only will your skin be tightened and firmer but your body will feel lighter and your range of motion increased.

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


When you’re trying to eat healthily, sugar is your enemy. It goes without saying that you need to cut out sugary drinks and snacks but that doesn’t mean you’ve cut out sugar entirely. There are a lot of foods out there that are marketed as healthy which are the absolute opposite. Low fat foods are particularly tricky because they often make up for the loss of flavor by adding more sugar. If you swap out all of your normal foods for these so called healthier alternatives, you’ll find yourself struggling to lose weight without knowing why.

Consuming lots of sugar is bad for your health in a lot of ways. Even if you aren’t getting a lot of fat in your diet, the sugar you eat will turn into fat in your body and you’ll still put on weight. It’s also bad for your teeth so you might find yourself needing the services of www.123dental.com.au. It also affects your mood because you experience a sugar high, followed by a crash, this is made worse by the fact that sugar is highly addictive. In extreme cases, a high sugar intake can lead to serious medical conditions like Diabetes. Even when you’re trying to watch what you eat, you could be putting yourself at risk by eating some of these hidden sugars.

Fruit Juice

When you’re cutting out sugar, fizzy drinks are usually the first thing to go. People often replace these drinks with fruit juice. They do have more nutritional value than a soda, but the benefits end there. Fruit juice actually contains just as much sugar as fizzy drinks and you’re likely to consume more juice than you would soda because you think it’s healthier for you. A small amount of juice is fine, but don’t make the mistake of thinking that you can drink as much as you like.


Cereal is a popular choice for a healthy breakfast but most of the store bought varieties are packed full of sugar. There are sugar free varieties but you’ll have to check the labels carefully and they’re often more expensive. You don’t have to give up on cereal entirely, but it’s often better to make your own. It’s cheaper and you’ve got way more control over what goes in there. This healthy granola recipe is simple to make and far healthier than anything you can buy in a store. You can also make it granola bar form for a snack on the go.


Bread is a big part of a lot of people’s diets and while you might have cut down on it to avoid carbohydrates, even a little bit can massively increase your sugar intake. White bread is particularly bad for you because of the amount of sugar in there but even some of the wholemeal varieties have a high level of sugar in. Making your own is an option but it can be quite time consuming. If you don’t have the time to make your own, always be sure to check the labels carefully to find loaves without sugar in them.



Yogurt is another food that is often marketed specifically at people that are trying to eat well. There are countless recipes for cereal with yogurt instead of milk etc. Yogurt itself isn’t bad for you and the bacteria in it is good for your digestive health. However, when it comes to flavored yogurts, it’s a bit of a minefield. The likelihood is, any fruit flavored yogurt that you buy is going to be filled with sugar so it’s best to buy a plain yogurt and add your own fresh fruit instead.

Condiments And Sauces

Even if you spend ages planning and cooking a perfectly healthy meal, you can ruin that in seconds by putting condiments and sauces on it. Some of them are well known dangers, like tomato ketchup. But a lot of people don’t realize things like Teriyaki sauce are also filled with sugar. Most of the time, the normal ingredients in these sauces don’t include sugar but the ready made store bought varieties have added sugar in them. If you make them yourself instead, you can cut out all of that sugar.

Avoiding sugar entirely is getting harder and harder but it’s vital if you’re determined to have a healthy diet. Most of the time we get a lot of sugar from foods that would normally be healthy if we made them ourselves, but the store bought varieties use sugar as a shortcut for flavor. Taking a bit of extra time to make things from scratch is the easiest way to control your sugar intake.    

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.

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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.

The ‘winter funk’ is something we’re all familiar with. As the sun prefers the other half of the planet for around three months, the lack of vitamin D we feel can lead to a lack of positive mood. People are much more likely to get depressed and feel lethargic around winter, and that can lead to a number of issues. Everyone will experience a winter funk at some point in their lives, but that doesn’t mean it’s something to be relied on.

While getting out of bed in the morning is surely that little more difficult when it’s cold outside and your bed is so comfortable and warm, that doesn’t mean the rest of your day should feel as rough as those first few minutes. We’re offering five memorable tips to keep you out of the winter funk feeling, so you can achieve and feel wonderful all winter long, as you hope to.

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Festive Plans

Christmas is the time where people who are alone feel their loneliness much more acutely. For this reason, it’s important to make solid festive plans with your friends and family. If you have neither friends or family, you can be sure that your local church or community hall will have something on. If you contribute to a hobby outside of your four walls, you have an excuse to leave the house around Christmas. Just getting out and social with people can help you to no end in the first instance, so it’s important to consider that here and make sure you try your best to nurture connections well in advance.


If your normal day includes getting up, driving to work, sitting all day in an office, coming home and then repeating the process, you aren’t actually enveloping yourself in the winter cold. Avoiding outside is relatively simple to do when the nights are cold, and there’s seemingly little to do outside. Getting in nature, even though it’s dying is important to do here.

Staying within four walls might be warm, but it rarely affords you any satisfaction. If that means walking partly to work in the crisp morning to wake you up, or attending cold sports events in the evening, feeling the cold can be healthy for your system and shock you into being aware and less lethargic.


It’s no lie to say that getting a makeover could help you in a wonderful way. Sometimes, we feel in a funk because we believe our life is not moving at the pace it should be, and it demotivates us. When we’re demotivated, we look at ourselves in a certain way. Over time, we start to become insecure, and maybe even pay less attention to the way we look. This can lead to a whole host of issues, as it’s a slippery slope.

If this sounds like you, it might be time for a makeover. Purchase some new fine threads, ones that make you feel wonderful, are in fashion and fit your frame well. This will help you physically show yourself that you are worthy of such clothing. Wearing it will make you feel fantastic, and you’ll look wonderful. It’s amazing how great you can feel when you look fresh and updated.

Hopefully, these tips will help your winter funk either stay prevented, or stay short-lived.


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.

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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.

Unfortunately I’m not the healthiest person in the world. As a matter of fact, I’m quite fragile.

I’ve been adjusting toa new environment in the last few months and feeling exhausted most of the times.

How to manage to do more in a day than just to go to work, eat and sleep? How to have more energy and less pain?

People say exercise can give us more energy but what if I don’t have any energy to exercise?

There must be a way to get out of this lethargic state! No matter how hard it is for me, I must try.

I’ll eat more healthy food like kale, nuts, chia seeds;

I’ll take iron tablets, Vitamin C… whatever is required by my body;

I’ll go for long walks on my limited days off work.

Speaking of walks, I’m quite fond of Norah Head Lighthouse walk. It’s 2 hours drive away from Sydney but worth the drive for sure.

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