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10 rules every good house guest follows

<p>You've been invited to stay in somebody else's house. You're instantly told "make yourself at home!" But you can't really, can you? Here's the unsaid rules of being a houseguest you just can't break. </p> <p><strong>1. Not arriving on time</strong></p> <p>Always provide your itinerary to your host before you arrive. If your flight or train is delayed, give them real-time updates. Google Map your journey in advance so you know exactly how to get to their house. It's awfully inconvenient as a host to be waiting to give a guest keys, but have them arrive two hours late because of an excuse like "I got lost".</p> <p><strong>2. Turning up empty handed</strong></p> <p>You don't need to bring much, but when staying at someone's house you need to arrive with a token of appreciation. A bottle of wine, some chocolates, or a kitsch little jar of jam you made. Turning up empty handed is expected by the host, but all good houseguests know a small gift is the right way to kick things off.</p> <p><strong>3. Keeping your shoes on</strong></p> <p>Perhaps you live in a shoes-on house when you're at home, but unless told so, you should never keep them on when staying at another's. Especially if you only see your host walking around bare foot, or in socks/slippers. Houseguests bring in extra dirt, fluff, and marks – the most conscious you can be of that, the better.</p> <p><strong>4. Turning down food</strong></p> <p>When you're staying in somebody else's home, you must eat what you are served. Hosts go to a lot of effort to make you feel welcome and cooking for you is a big part of that. If you have any dietary requirements, say so before you arrive and offer to bring a bag of shopping. Your host will probably refuse, but you've laid the groundwork for happy mealtimes for the duration of your stay.</p> <p><strong>5. Not cleaning up</strong></p> <p>Picture this: you're staying with a friend, and they're at work all day while you mooch around their house. The dishwasher is full but you don't know where anything goes in the cupboards. You pile your dirties in the sink, and your friend comes home to find them. Cue instant aggression that will forever remain unspoken. Avoid being a bad guest by cleaning up when you're a houseguest – even if you put things back in the wrong place.</p> <p><strong>6. Not asking to use laundry facilities</strong></p> <p>One of the most difficult things about travelling is getting your laundry done. When a washing machine and dryer become available, it's natural to want to jump on them. But you must ask your host first. They will always say yes – everybody understands what it's like to have to wear inside-out underwear when you've had no laundry facilities for a week – but it's just polite to ask.</p> <p><strong>7. Asking your host to quiet down</strong></p> <p>When staying in somebody else's house, there's a high chance of noises you're not used to. That could mean your host watching TV at midnight when you've got to be up early, or them talking loudly on the phone at 6AM while you're asleep. But you can't say anything about it. If you are noise-sensitive, always bring quality earplugs.</p> <p><strong>8. Bringing lovers home</strong></p> <p>We get it, maybe you're in an exciting new city and the options for a little sexy time are pinging at your phone every few minutes. But you cannot, under any circumstances, invite a new lover over to somebody's house when you're staying there. Even if you have their house to yourself, it's just a breach of respect. If you want to hook up, go to their place.</p> <p><strong>9. Leaving the bed unmade</strong></p> <p>Hosts generally accept there'll be some clean-up after you're gone. But don't leave the guest bed unmade, or your dirty sheets on it. Strip them off on your final morning, and either fold them nicely, or put them in the washing machine (this is one situation where you don't need their permission to use their laundry). Remake the bed with or without clean sheets if possible.</p> <p><strong>10. Not saying thank you</strong></p> <p>It doesn't have to be a formal written letter (though that would be nice, wouldn't it). But you must thank your hosts after you leave with a note, an e-mail, or even a text. It's something so easy to forget to do once you're gone, but ensures the host feels their hospitality has been appreciated. And if you've not broken any of the other rules, you'll definitely get invited back.</p> <p><em>Image credits: Shutterstock</em></p> <p><em>Written by Lee Suckling. First appeared on <a href="http://www.stuff.co.nz/" target="_blank" rel="noopener"><strong><span>Stuff.co.nz</span></strong></a>.</em></p>

Home & Garden

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What is ‘health at every size’ lifestyle counselling? How does it compare with weight-focused treatments?

<p><em><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a>; <a href="https://theconversation.com/profiles/erin-clarke-1314081">Erin Clarke</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a>; <a href="https://theconversation.com/profiles/jordan-stanford-1631336">Jordan Stanford</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a>, and <a href="https://theconversation.com/profiles/maria-gomez-martin-1218567">María Gómez Martín</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a></em></p> <p>Health at every size (or HAES) is a lifestyle counselling approach that promotes mindful eating and lifestyle behaviours to pursue health and wellness, without focusing on weight loss. Weight loss is seen as a <a href="https://www1.racgp.org.au/newsgp/clinical/understanding-the-%E2%80%98health-at-every-size%E2%80%99-paradigm">beneficial side effect</a>, rather than a goal.</p> <p>The <a href="https://www.sizeinclusivehealth.org.au/What-is-HAES">Association for Size Diversity and Health</a> first developed the approach in 2003 and revised it in 2013 and 2024. Its current <a href="https://asdah.org/haes/">core principles</a> promote:</p> <ul> <li>minimising weight discrimination</li> <li>encouraging body acceptance</li> <li>intuitive eating</li> <li>enjoyable physical activities.</li> </ul> <p>It also aims to address <a href="https://theobesitycollective.org.au/our-work/#weight-stigma-awareness">stigma and discrimination</a> that people in larger bodies may experience when seeking medical care.</p> <p>Internationally, a <a href="https://asdah.org/listing/">range of health professionals</a> have incorporated the HAES approach into their treatment and services. Some organisations, such as <a href="https://obesitycanada.ca/guidelines/nutrition/">Obesity Canada</a>, have included HAES in their <a href="https://pubmed.ncbi.nlm.nih.gov/32753461/">guidelines for obesity treatment</a>.</p> <h2>How does it compare with weight-focused treatments?</h2> <p>We conducted a <a href="https://pubmed.ncbi.nlm.nih.gov/38563692/">systematic review and meta-analysis</a> of all the research studies published until November 2022 that had used HAES-based programs.</p> <p>Across 19 scientific papers, we compared the outcomes of people living in larger bodies who used HAES-based programs <a href="https://pubmed.ncbi.nlm.nih.gov/38563692/">with</a>:</p> <ul> <li>conventional weight loss programs (six studies)</li> <li>people on waiting lists receiving no treatment at all (six studies)</li> <li>groups where people received weekly social support in groups (four studies).</li> </ul> <p>We evaluated the program’s impact on appetite, weight, physical health measurements including cholesterol and blood pressure, and also wellbeing and mental health.</p> <p>Our analysis found HAES interventions were beneficial in reducing susceptibility to hunger more than other approaches, meaning people had less subjective perceptions of hunger or eating in response to emotions.</p> <p>However, compared to control interventions, HAES did not show superior results for improving any other physical health outcome – weight loss, blood cholesterol levels, blood pressure – or wellbeing or mental health outcomes.</p> <p>Given the results to date, the choice about whether to use a HAES-based approach (or not) will depend on each person’s preference, needs and goals.</p> <h2>Don’t get your health advice from influencers</h2> <p>While HAES has been used in clinical practice for many years, some United States and Canadian anti-diet practitioner’s motives have been scrutinised because of their links <a href="https://www.washingtonpost.com/wellness/2024/04/03/diet-culture-nutrition-influencers-general-mills-processed-food/">with processed food companies</a>.</p> <p>The spotlight was put on the <a href="https://nutritionbycarrie.com/2024/04/washington-post-dietitians.html">very small number</a> of dietitian “influencers” (roughly 20 from a membership of more than 80,000 dietitians in the US and Canada) promoting “eat what you feel like” and discouraging people from making weight loss attempts, under the banner of HAES. They failed to mention they were being paid to promote products sold by food, beverage or supplement companies.</p> <p>US <a href="https://nutritionbycarrie.com/2024/04/washington-post-dietitians.html">author and dietitian Carrie Dennet</a> urges people to not look to influencers for health advice. Instead, seek non-judgemental health care from your GP.</p> <h2>What might treatment look like?</h2> <p>When improving your health is a treatment goal, a good place to start your journey is to have a health check-up with your doctor, as well as to assess your relationship with food.</p> <p>A healthy relationship with food means being able to eat appropriate amounts and variety of foods to meet your nutritional, health and wellbeing goals. This might include strategies such as:</p> <ul> <li>keeping a <a href="https://theconversation.com/what-does-having-a-good-relationship-with-food-mean-4-ways-to-know-if-youve-got-one-202622">food mood diary</a></li> <li>reflecting on factors that influence your eating</li> <li>practising <a href="https://theconversation.com/thinking-youre-on-a-diet-is-half-the-problem-heres-how-to-be-a-mindful-eater-99207">mindful eating</a></li> <li>learning about nutrient needs</li> <li>focusing on food enjoyment and the pleasure that comes from preparing, sharing and eating with others.</li> </ul> <p>If you need more help to develop this, ask your doctor to refer you to a health practitioner who can assist.</p> <h2>What if your goal is weight loss?</h2> <p>When it comes to medical nutrition therapy to treat weight-related health conditions, such as high blood pressure and type 2 diabetes, the approach will depend on individual needs and expectations.</p> <p>Broadly, there are three graded energy intake target levels:</p> <ol> <li> <p>a reduced-energy diet where the goal is to lower energy intake by 2,000 to 4,000 kilojoules (kJ) per day by identifying food substitutions, like swapping soft drinks and other sugar-sweetened drinks for zero or diet versions or water.</p> </li> <li> <p>a <a href="https://theconversation.com/health-check-whats-the-best-diet-for-weight-loss-21557">low-energy diet</a>, which uses an energy intake goal in the range of 4,200-5,000 kJ, up to 7,000 kJ per day depending on an individual’s energy expenditure.</p> </li> <li> <p>the most restricted regime is a <a href="https://theconversation.com/health-check-whats-the-best-diet-for-weight-loss-21557">very low-energy diet</a>, has an energy intake target less than 2,500 kJ/day, achieved using formulated meal replacement products.</p> </li> </ol> <p>The aim of a <a href="https://theconversation.com/health-check-whats-the-best-diet-for-weight-loss-21557">very low-energy diet</a> is to facilitate rapid weight loss when this is essential to improve health acutely such as poorly controlled type 2 diabetes. Such a diet should be used under supervision by your doctor and dietitian.</p> <p>When selecting an initial <a href="https://theconversation.com/health-check-whats-the-best-diet-for-weight-loss-21557">strategy</a>, seek a balance between energy intake goals and your ability to stick to it. Your approach may change over time as your health needs change.</p> <p>If you need personalised nutrition advice, ask for a referral to an accredited practising dietitian. The <a href="https://member.dietitiansaustralia.org.au/Portal/Portal/Search-Directories/Find-a-Dietitian.aspx">register of service providers though Dietitians Australia</a> allows you to view their expertise and location.</p> <p>Regardless of whether your practitioner uses a HAES approach or not, your health providers should always treat you with respect and address your personal health and wellbeing.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/234376/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Laureate Professor in Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a>; <a href="https://theconversation.com/profiles/erin-clarke-1314081">Erin Clarke</a>, Postdoctoral Researcher, Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a>; <a href="https://theconversation.com/profiles/jordan-stanford-1631336">Jordan Stanford</a>, Post Doctorate Fellow, Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a>, and <a href="https://theconversation.com/profiles/maria-gomez-martin-1218567">María Gómez Martín</a>, Dietitian and early career researcher, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a></em></p> <p><em>Image </em><em>credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-is-health-at-every-size-lifestyle-counselling-how-does-it-compare-with-weight-focused-treatments-234376">original article</a>.</em></p>

Body

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REVIEW: Feel supported and comfortable through every stride with ASICS

<p dir="ltr">Finding the right sports shoe can be a challenge, whether you’re an avid runner, Sunday afternoon walker, or just want the extra support when going from A to B. </p> <p dir="ltr">Then there’s the added difficulty of your foot shape, and finding what works best for you and your circumstances, and when there are so many sports shoes on the market, it’s easy to feel overwhelmed. </p> <p dir="ltr">One of those many brands are ASICS, who are a much loved and trusted staple in the world of activewear for both your body and feet. </p> <p dir="ltr">In July, ASICS announced the launch of their new shoe the GEL-KAYANO 31: a classic shoe in the ASICS range with updated and advanced comfort and support to help you move easier. </p> <p dir="ltr">I was lucky enough to try out the GEL-KAYANO 31, and as one of the many people who have long struggled to find the right shoes for me, these shoes were one hell of a treat. </p> <p dir="ltr">While the GEL-KAYANO shoes are marketed as a “running shoe”, the only running I do is when I’m sprinting to the bus, so as a regular park walker, I put my new shoes to the test. </p> <p dir="ltr">From walking 20 minutes to the shops, to going for an hours-long stroll through the park these shoes did not let me down. </p> <p dir="ltr">The new technical engineered upper material (the bit of the shoe that hugs your ankle) sits a lot higher than other sports shoes, making this shoe so supportive, as you truly feel enclosed and in control. </p> <p dir="ltr">The PureGEL technology, which is designed to improve softness and shock absorption to reduce the impact on your joints and keep you moving comfortably, is second to none, after all my walks my feet felt comfortable, cool, and ready to walk even further. </p> <p dir="ltr">The GEL-KAYANO 31 also features FF BLAST PLUS ECO foam to deliver a softer landing through your movement and energised cushioning to keep you feeling comfortable on harder surfaces.</p> <p dir="ltr">And while I may not fall into the over sixty age as many of you reading this, my dodgy hip and knee would have me feeling very differently, and through my mild mobility issues, these shoes took the pressure off my joints and supported every step. </p> <p dir="ltr">ASICS have also updated the shoe’s outsole with a HYBRID ASICSGRIP rubber material, as the shoe helps provide better traction throughout your movement, to strengthen the shoe’s stability, helping you feel more comfortable for longer. </p> <p dir="ltr">And if that wasn’t enough, ASICS shoes are the only brand of sports footwear to be recommended by Sports Medicine Australia, who are instrumental in working with the brand to address specific biomechanical requirements. </p> <p dir="ltr">Junichiro Tateishi, General Manager of Product Function Research Department, at ASICS said, “We believe the GEL-KAYANO™ 31 shoe not only provides the stability the shoe is famous for, but also delivers a truly impressive level of comfort to help runners go further. We are also proud that GEL-KAYANO™ 31 shoe continues to display its CO2e emissions, printed on its insole as 10.6kg per pair, which shows ASICS’ ongoing commitment to transparency regarding the CO2e emissions, so that runners can feel confident about their choices when purchasing the GEL-KAYANO™ 31 shoe.” </p> <p dir="ltr">“The GEL-KAYANO is a legendary running shoe for a reason, and we’re excited to see how fans of the series enjoy this added comfort when they try the shoe. Our hope is that it helps everyone feel comfortable, confident and uplifted,” said Tateishi.</p> <p dir="ltr">The <a href="https://www.asics.com/nz/en-nz/gel-kayano-31-womens-1012b670-300">GEL-KAYANO 31</a> shoe is available now for men and women from <a href="https://www.asics.com/nz/en-nz/">ASICS</a> retail, online stores and official ASICS stockists for $320 NZD.</p> <p dir="ltr">If you’re in the market for a long-lasting, supportive, stylish and comfortable pair of walking/running shoes, the ASICS GEL-KAYANO 31 will revolutionise the way you move, keeping you supported with every stride. </p> <p dir="ltr"><em>Image credits: Supplied</em></p>

Beauty & Style

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Julie Goodwin shares her top tips for perfect potatoes every time

<p dir="ltr">Who doesn't love a good, hearty, delicious serving of fluffy and decadent potatoes?</p> <p dir="ltr">Original <em>MasterChef Australia</em> champion Julie Goodwin has shared her ultimate hacks for cooking the perfect potatoes every time, whether they’re mashed, roasted or baked.</p> <p dir="ltr">According to Julie, there are three key things every home cook needs to keep in mind the next time potatoes are on the menu. </p> <p dir="ltr"><strong>Make sure you have the right potatoes </strong></p> <p dir="ltr">Depending on whether you want baked, mashed, roasted, or any other way you want to prepare your potatoes, it all starts in the supermarket. </p> <p dir="ltr">"I find that for things like mashed potatoes and gnocchi and rostis you want a floury potato, so the general rule is dirty potatoes for those things," Julie told <em><a href="https://kitchen.nine.com.au/latest/julie-goodwin-top-three-tips-to-cook-potatoes-robertson-potato-festival/4d16ba12-bf14-4af2-990e-dcf0e89c30ee">9Honey</a></em>.</p> <p dir="ltr">"And then for stuff like potato salads, boiled baby potatoes, and potato bake, it's better to have a waxy potato because they hold their substance better. And those are the ones that are sold clean, so things like the Pontiac and Desiree with the pink skin or the washed potatoes with the white skin."</p> <p dir="ltr">"If you want to use them in an Irish stew to break down and thicken the sauce you've got to use a floury potato," she says. "So tend to your dirty ones."</p> <p dir="ltr">She says that if you're buying a clean, waxy potato, you won't have to peel them since the skin is supposed to be edible.</p> <p dir="ltr">However, if you're buying a dirty, floury potato, then you're going to want to peel the dirt off first and then wash off the residue.</p> <p dir="ltr"><strong>Get those crispy edges </strong></p> <p dir="ltr">As every home cook knows, the key to the perfect roasted potato is for the inside to be soft and fluffy while the outside stays crispy. </p> <p dir="ltr">It can be a tricky balance to master, but Goodwin says there's a simple way to get it right every time.</p> <p dir="ltr">"I like to par boil them before I roast them. Just so that they go a bit fluffy around the edges," she explains. "What happens is those bits go really crispy and lovely."</p> <p dir="ltr"><strong>Let the flavour flow </strong></p> <p dir="ltr">When it comes to seasoning your potatoes, it's hard to know what flavours will suit your dish best. </p> <p dir="ltr">According to Goodwin, more is less when you season potatoes, so it's best to close the spice cabinet.</p> <p dir="ltr">"Salt is absolutely the number one, pepper's beautiful [but] it depends on what the meal is," she says. "So if you're doing a bit of a Portuguese or Spanish inspired meal you might put some paprika on there.”</p> <p dir="ltr">"But I really love rosemary and that's beautiful if you pound that up with your salt and put it on the potatoes that makes it really nice."</p> <p dir="ltr"><em>Image credits: Getty Images / Instagram</em></p>

Food & Wine

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6 major benefits of doing yoga every day, from experts

<h2>Positive effects of yoga</h2> <p style="font-size: medium; font-weight: 400;">Sometimes it’s the simplest daily practice that can have the biggest impact on your health, and yoga is proof of that. Although most forms of yoga aren’t considered to be as intense as other workout regimens (think your average cycling class!), practising yoga on a daily basis has been scientifically demonstrated to help you mentally and physically. Through breath work, meditation and holding poses that increase strength and flexibility, the body and mind reap benefits from yoga that positively impact your long-term health. It’s no wonder people have been practising yoga for over 5000 years, and that the number of Australians practising yoga doubled between 2008 and 2017 to over two million, according to the Australian Bureau of Statistics.</p> <p style="font-size: medium; font-weight: 400;">In order to get the full scope of what practising yoga daily can really do for your body, we spoke with several experts who have seen the ways yoga has positively benefited their students, patients… and even themselves.</p> <p style="font-size: medium; font-weight: 400;"><a href="https://gaiam.innovations.co.nz/p/gaiam-yoga/mats?affiliate=GAIAM60" target="_blank" rel="noopener">Keen to try? You’ll need a mat. There’s a range of mats to suit every yoga level, check out these we recommend.</a></p> <h2>Yoga assists with mood regulation</h2> <p style="font-size: medium; font-weight: 400;"><img src="https://oversixtydev.blob.core.windows.net/media/2024/03/6benefitsyoga_getty2.jpg" alt="" width="1280" height="720" /></p> <p style="font-size: medium; font-weight: 400;">Yoga teacher, Jenni Tarma, shares, “We have a wealth of research demonstrating that a regular mindfulness practice – the act of paying attention to the sensation in the body, thoughts and emotions without judgment – can reduce stress and help us to feel calmer, more productive, and generally more even-keeled in our daily lives.”</p> <p style="font-size: medium; font-weight: 400;">After evaluating yoga history and research, one 2014 review published in Frontiers in Human Neouroscience concluded that regular yoga practice can help facilitate self-regulation (the ability to understand and manage your behaviour and reactions). Another study of adolescents between the ages of 13 and 18 found that practising yoga positively benefited emotional regulation and self-esteem. “Movement releases beneficial neurotransmitters in the brain, which helps us feel good as well as assist in mood regulation,” says yoga instructor, Evan Lawrence. “One of the things that I like about yoga specifically is that there is simultaneously a focus on physical movement and breathing.”</p> <p style="font-size: medium; font-weight: 400;"><a href="https://www.readersdigest.co.nz/culture/23-instant-mood-boosters-you-wont-want-to-live-without" target="_blank" rel="noopener">Don’t miss these instant mood boosters you won’t want to live without.</a></p> <h2>Yoga builds up your core strength</h2> <p style="font-size: medium; font-weight: 400;"><img src="https://oversixtydev.blob.core.windows.net/media/2024/03/6benefitsyoga_shutterstock3.jpg" alt="" width="1280" height="720" /></p> <p style="font-size: medium; font-weight: 400;">Personal trainer and yoga teacher, Gina Newton, says, “From a physical perspective, yoga is so great for increasing our core strength, which should be a non-negotiable part of every human’s workout.” Newton adds, “We all need our core – and especially women who have been pregnant or had children, our core strength is something we need to care for and nurture to hold us up.”</p> <p style="font-size: medium; font-weight: 400;">According to Harvard Medical School, a stronger core benefits the body in multiple ways, including providing better posture, balance, stability, relief for lower back pain, and support through daily tasks like cleaning, working, and athletic activities or exercise.</p> <p style="font-size: medium; font-weight: 400;">Wearing comfortable yoga gear will help you get the most out of your workout. <a href="https://gaiam.innovations.co.nz/p/gaiam-apparel/apparel?affiliate=GAIAM60" target="_blank" rel="noopener">Check out these yoga clothes from Gaiam.</a></p> <h2>Yoga reduces stress</h2> <p style="font-size: medium; font-weight: 400;"><img src="https://oversixtydev.blob.core.windows.net/media/2024/03/6benefitsyoga_getty4.jpg" alt="" width="1280" height="720" /></p> <p style="font-size: medium; font-weight: 400;">“Yoga and meditation are powerful tools for stress resilience and strengthening mental health,” says holistic healthcare practitioner and yoga instructor, Nicole Renée Matthews.  “Doing yoga regularly promotes mental clarity and calmness, centres and relaxes the mind, helps to relieve stress patterns and anxiety, and boosts concentration and focus.”</p> <p style="font-size: medium; font-weight: 400;">One 2010 study from the Journal of Alternative and Complementary Medicine concluded that practising yoga can improve mood and decrease anxiety even more than a regular walking practice after participants finished a 12-week program. Researchers have also found that the breath-taking techniques involved with yoga can be part of what benefits decreased anxiety during practice.</p> <p style="font-size: medium; font-weight: 400;">“Breath awareness, another key component of yoga, has been shown to reduce physiological markers of stress, especially when using techniques such as ‘belly breathing’ – breathing deeply so that the abdomen expands, rather than exclusively using a shallow chest breath – and elongating the exhalation,” says Tarma. “These techniques help to activate the parasympathetic nervous system, which in turn leads to less anxiety, jitteriness, and improved sleep; all things that can improve our mental health on a day-to-day basis.”</p> <p style="font-size: medium; font-weight: 400;"><a href="https://www.readersdigest.co.nz/healthsmart/conditions/mental-health/10-science-backed-ways-to-lower-your-stress-this-instant-really" target="_blank" rel="noopener">Don’t miss these science-backed ways to lower your stress this instant (really!).</a></p> <h2>Yoga improves brain health</h2> <p style="font-size: medium; font-weight: 400;"><img src="https://oversixtydev.blob.core.windows.net/media/2024/03/6benefitsyoga_getty5.jpg" alt="" width="1280" height="720" /></p> <p style="font-size: medium; font-weight: 400;">According to associate professor of psychiatry, Dr Gail Saltz, practising yoga “improves overall blood flow to the body, including the brain, [which is] helpful for cognition and memory.”</p> <p style="font-size: medium; font-weight: 400;">One 2019 review published in Brain Plasticity concluded that behavioural interventions like yoga can help “mitigate age-related and neurodegenerative decline” due to the positive effects a daily practice has on different parts of the functioning brain, like the hippocampus (which plays a major role in learning and memory) and the prefrontal cortex (cognitive control functions).</p> <p style="font-size: medium; font-weight: 400;">Staying hydrated is key to maintaining optimum brain health. <a href="https://gaiam.innovations.co.nz/p/takeya/water-bottles-actives-range?affiliate=GAIAM60" target="_blank" rel="noopener">These drink bottles can help you keep your water intake up throughout the day.</a></p> <h2>Yoga improves flexibility and mobility</h2> <p style="font-size: medium; font-weight: 400;"><img src="https://oversixtydev.blob.core.windows.net/media/2024/03/6benefitsyoga_shutterstock6.jpg" alt="" width="1280" height="720" /></p> <p style="font-size: medium; font-weight: 400;">“Physically, daily yoga practice allows us to engage our muscles and move through larger ranges of joint motion than we do typically moving through life,” says Lawrence. “This helps to keep us limber and flexible.”</p> <p style="font-size: medium; font-weight: 400;">“Dedicated, daily yoga practice helps with flexibility and strength, which can help improve your posture, as well as balance,” says yoga instructor, Samantha Hoff. “On the physical side, it also helps with joint mobility since you’ll take your joints through most – or all – of their ranges of motion.”</p> <p style="font-size: medium; font-weight: 400;"><a href="https://www.readersdigest.co.nz/healthsmart/12-best-yoga-poses-to-strengthen-bones" target="_blank" rel="noopener">Here are the best yoga poses to strengthen bones.</a></p> <h2>Yoga strengthens muscle and endurance</h2> <p style="font-size: medium; font-weight: 400;"><img src="https://oversixtydev.blob.core.windows.net/media/2024/03/6benefitsyoga_getty7.jpg" alt="" width="1280" height="720" /></p> <p style="font-size: medium; font-weight: 400;">“From a musculoskeletal perspective,” says Tarma, “yoga loads our bodies and joints in a wide variety of positions and scenarios: think longer static holds in poses that challenge our tissues’ endurance, or controlled transitions between shapes that develop strength, control and coordination. These different facets of our movement capabilities all contribute to better overall function and load-tolerance capacity. As an added bonus, because most styles of yoga are bodyweight only and move at a very moderate speed, yoga is also a generally very accessible and safe movement modality.”</p> <p style="font-size: medium; font-weight: 400;">Yoga is the ultimate self-care activity. <a href="https://gaiam.innovations.co.nz/p/gaiam-yoga/accessories/27-73312-gaiam-performance-hold-everything-yoga-backpack-bag?affiliate=GAIAM60" target="_blank" rel="noopener">Whether you do it at a studio or in the park, this handy yoga backpack bag stores everything you need for a calm yoga workout.</a></p> <p style="font-size: medium; font-weight: 400;"><strong>This article, written by </strong><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif; font-size: medium;"><strong>Kiersten Hickman,</strong> </span><strong style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">originally appeared on <a href="https://www.readersdigest.co.nz/culture/6-major-benefits-of-doing-yoga-every-day-from-experts" target="_blank" rel="noopener">Reader's Digest</a>.</strong></p> <p style="font-size: medium; font-weight: 400;"><em>Images: Shutterstock | Getty</em></p>

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Why you should throw out five things every Monday

<p><strong>Throw out five things </strong></p> <p>Organising your entire house in one fell swoop might be overwhelming, but vowing to toss or put away just five objects will seem much more doable. Once you look for expired foods, old receipts, junk mail, dirty socks, and other useless items, it won’t take long to gather all five and be well on your way to a de-cluttered home.</p> <p><strong>Do a once-over</strong></p> <p>The biggest thing you could do every week is to quickly take an assessment on the inside and outside of your house and determine what you need to add to your schedule. Do you notice any scuffed paint? Unruly hedges? Once you know what projects you’ll need to tackle, plan out which ones you’ll realistically have time for this week. Deciding ahead of time will make you less overwhelmed when chore time rolls around.</p> <p><strong>Clean your exhaust hood vent </strong></p> <p>Most homeowners are already good about wiping down their stovetop on at least a weekly basis, but don’t stop there. Remove the overhead vent and give it a rinse to remove the grease and food residue build-up. Not only can it prevent fire, your food might taste better, too.</p> <p><strong>Clear out your "drop zone"</strong></p> <p>Most homes have one or more areas where clutter builds up, whether it’s mail collecting on the kitchen table or a pile of clothes heaped on a bedroom chair. While it’s better to contain the clutter than to let it spill all over the house, that build-up can get overwhelming.</p> <p>To keep clutter to a minimum, take a moment each week to ‘sweep’ surfaces in at least one room. Take a trip around the room and remove easy-to-grab clutter from tabletops and shelves. Once the objects are out of the way, wipe down to keep those areas clean and tidy.</p> <p><strong>Vacuum</strong></p> <p>Of course, you know you need to vacuum when you start seeing pet dander and dirt building up, but that’s not the only reason you should clean your floors. Not only are you moving dust and dirt from the floors, but you’re protecting your filters. If you aren’t changing your heating, ventilation, and air conditioning filters or vacuuming the floors frequently enough, pet hair and other particles can build up and take a toll on the system.</p> <p><strong>Water your plants</strong></p> <p>A dried-up houseplant is a sorry sight. By committing one day a week to checking your plants, even homeowners without a green thumb can keep houseplants healthy. See if your plants are thirsty, and pick up any fallen leaves from the soil.</p> <p><strong>Mow the lawn</strong></p> <p>You’re able to put it off in the winter, but pulling out the lawnmower every week in the warmer months will keep your yard from getting unruly. Plus, it’s better for your equipment. The long grass could get caught in the blades, making the task more difficult than it would have been if you kept up with maintenance.</p> <p><strong>Change your bath towels </strong></p> <p>Even if you don’t have time to scrub your bathtub, sink, toilet, and floor every week, make sure you at least tackle the dirty towels. Replace any dirty towels with new ones, and make sure the clean ones are folded or hung nicely in place.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/home-tips/why-you-should-throw-out-five-things-every-monday" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Home & Garden

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Here’s why you need to go for a walk every single day

<p><strong>The benefits of walking every day </strong></p> <p>Twenty summers ago, Nancy Duguay stood at the side of a soccer pitch in watching her 11-year-old son sprint back and forth, and wished she had a cigarette.</p> <p>Duguay, then 39 and a cardiac-rehab nurse, was trying to quit smoking after having the habit for more than half her life. She’d sneaked her first cigarettes from her parents’ packs as a teen and hadn’t stopped since. With her hands empty as she waited for her son’s practice to end, the urge for a puff gnawed at her.</p> <p>Behind the field, the heavily forested Sugarloaf Mountain stood guard. As a kid, Duguay and her friends regularly hiked the mountain and picnicked on its peak.</p> <p>Then an idea struck her: walking instead of smoking. She told another parent that she would be back in time to pick up her son and then set off for the mountain. “In just my regular sneakers, a pair of shorts and a T-shirt,” she remembers.</p> <p>Duguay’s heart pounded as she climbed, and she stopped often to rest. When she arrived at the top, she took in the view that sweeps over the city and across the river to the rolling hills of the Gaspé Peninsula.</p> <p>“I just felt so good,” says Duguay. “My natural endorphins kicked in, and the craving was gone.”</p> <p>Almost every day since, she has gone for a walk – and the habit has changed her life. Not only did she quit smoking, but her resting heart rate dropped from 80 beats per minute to 60. The ritual has given her a lot more, as well: stress relief, mental-health management, and a sense of community.</p> <p>“There’s a psychological and physical need to do it now,” she says. “I want to keep healthy and keep moving.” Keep reading to discover more incredible health benefits of walking every day.</p> <p><strong>It's good for your body</strong></p> <p>A growing body of research confirms what Duguay discovered: there are enormous benefits in walking every day. According to a report from the Canadian Academy of Sport and Exercise Medicine, walking for 150 minutes a week can reduce the risk of most major chronic diseases by 25 to 50 per cent. In fact, light to moderate exercise has been found to be more effective than medication during rehabilitation after a stroke. For prevention of diabetes and as a secondary treatment of heart disease, walking is equally as effective as taking drugs.</p> <p>In 2019, a Journal of Clinical Oncology study reported that a small amount of physical activity – such as taking a brisk walk for 20 minutes or more a day – is linked to a lower risk of seven types of cancer. Meanwhile, more walking means better sleep, too. In a recent study of middle-aged men and women, the participants who took more steps during the day slept better at night.</p> <p>“We need to start thinking about walking as a healthy activity,” advises Dr Jane Thornton, a family physician in London, Ontario. She advocates for the idea that we consider physical activity as medicine – a philosophy that grew out of personal experience. Thornton was a shy, sedentary 14-year-old when she signed up for a beginner’s rowing class in Fredericton. While her physical fitness improved, a new social circle opened to her and her grades went up. Thornton went on to become a world-champion rower and represented Canada at the 2008 Olympics.</p> <p>A few years after competing in the Olympics and shortly before retiring from sport, she enrolled in medical school. She was surprised by the lack of information provided to physicians-in-training about the benefits of exercise. “For whatever reason, there just wasn’t any content at all on physical activity,” she says.</p> <p>In 2014, Thornton started working on a campaign with the Canadian Academy of Sport and Exercise Medicine to get doctors to prescribe physical activity for patients – including walking. “I don’t think it’s a panacea for everybody, but it is one of the easiest, best solutions we have at our disposal,” she says.</p> <p>One significant reason that walking is so good for us is fairly straightforward: when we move, our hearts work harder to transport blood to the working muscles and organs. That repeated effort strengthens the heart muscle, making it pump more efficiently at all times, sending blood around the body with fewer beats per minute. Exercise also improves the function of blood vessels, with one analysis reporting that aerobic exercise can improve our vascular health.</p> <p>Walking helps build other muscles, too, especially in the lower body, and improves balance and strength. Physiotherapists like to say “Motion is lotion.” When our bodies don’t move enough, they stiffen. Ligaments, tendons and muscles tighten when they’re not used, causing pain in joints. For back pain, especially, movement can help. When we walk, we activate the muscles that run along the spine, strengthening them. “Pain and function improve just by putting those muscles into play,” Thornton says.</p> <p>Hospitals have also begun to embrace the value of walking. At Mount Sinai in Toronto, older patients weren’t always encouraged to get up from bed because of the risk of falling. About ten years ago, that changed. Assisted by doctors, nurses and volunteers, patients are now prompted to walk to the bathroom, explore the hallways and get out of bed to eat their meals.</p> <p>Since that change, fewer patients require catheters and suffer pressure ulcers. On average, they spend less time in the hospital. “Every day that an older person is in bed, they lose five per cent of their physical functioning,” says Dr Samir Sinha, Mount Sinai Hospital’s director of geriatrics. “So getting them up and walking can reduce the chance that grandma might not be able to return home.”</p> <p><strong>It's good for your mental health </strong></p> <p>One of the most important benefits of walking every day is that it’s equally beneficial for our mental health. For Duguay, walking helped her through some of the toughest periods in her life. When her mother died of cancer, Duguay turned to the mountain to walk through her pain. “I would cry all the way up the mountain,” she remembers. In this way, walking became her antidepressant.</p> <p>According to a 2019 study led by researchers at Harvard University, people with a genetic risk for depression are less likely to struggle with the condition if they exercise – even performing light physical activity like walking.</p> <p>Walking also reduces the risk of dementia and Alzheimer’s disease. In 2019, the World Health Organization released new guidelines on dementia prevention, and its top recommendation was to get more exercise.</p> <p>“We’ve always known that exercise is good for your heart, but we’re now making a connection between exercise and cognitive improvements,” said Dr Saskia Sivananthan, chief research &amp; knowledge, translation and exchange officer at the Alzheimer Society of Canada.</p> <p>Although that link isn’t yet fully understood, Sivananthan says there are a number of possible explanations: increased blood flow to the brain increases the organ’s cell growth; physical activity stimulates certain hormones that improve well-being and may reduce brain-matter loss linked to cognitive function; and walking might also reduce inflammation in the brain.</p> <p>Meanwhile, one study from McMaster University has shown that aerobic activity that incorporates intervals of higher-intensity exertion improves memory function. According to Dr Jennifer Heisz, who worked on the research, walking promotes production of a protein, BDNF, that spurs growth of new brain cells. These cells help us create high-fidelity memories – “the type we need every day to locate our car in a busy parking lot and recognise a friend in a crowd,” she said.</p> <p><strong>It's good for your social life</strong></p> <p>Jim Button, a 56-year-old entrepreneur, was diagnosed with kidney cancer in 2014. He underwent successful surgery but, less than two years later, he learned that his cancer was back, had spread and was terminal.</p> <p>Button knew that exercise would help keep him as healthy as possible. He started walking five kilometres a day. Before his diagnosis, he’d meet with business contacts and friends at coffee shops. Now he asks them to join him on a walk. Every day over the last three years that his health has allowed, Button has gone for a walk, all the while expanding the range of his walking partners – he regularly strolls with strangers who reach out to him seeking business advice, or people recently diagnosed with cancer and other illnesses.</p> <p>“I’ve discovered that not a lot of people go for walks,” Button says. “And when they do, it opens up their mind to be a bit more honest about whatever challenge they would like to talk about.” On some walks, he says, conversation never slows. On others, little is said but much is shared, even silently.</p> <p>Inspired by Button’s strolls, Dr Lisa Bélanger – founder of Knight’s Cabin, a Canadian charity for cancer survivors and their supporters – helped found an initiative in Calgary called Walk It Out. The program is like other peer support groups, but participants walk outside while they share their experiences with the disease. “More than in a sit-down, face-to-face meeting, walking seems to allow a conversation to flow naturally,” she says.</p> <p>Bélanger, who is an expert in behavioural medicine, adds that walking has the power to undo negative thought patterns. “If you’re thinking about a problem and you go for a walk, the activity in your brain changes, and you learn and think better,” she says.</p> <p>Like Button, Nancy Duguay has corralled her community around her daily walks. The more she walked, the more people around her saw the benefits and started doing it, too. Her husband, Roger, began to accompany her on hikes on their holidays. And about seven years after Duguay’s first walk up a nearby mountain, her sister decided to try it. Now she, too, takes a walk every day, and they often go together. A small community of walkers has formed around them.</p> <p>“We’ll meet people coming down and say, ‘This was a tough one today. It was really slippery, but boy, you know, it’s worth it.’”</p> <p><strong>Put your best food forwards</strong></p> <p>To experience all the benefits of walking every day, treat it like a workout, says personal-fitness trainer Korey Samuelson:</p> <p>Walk with an upright posture, your head held straight, not looking up or down. Keep your gaze about five metres ahead.</p> <p>To move faster, put more bend in your elbows.</p> <p>Swing your arms forwards and back; moving them across the body isn’t efficient. “Just like sprinting, arm movement is important for strong walking,” says Samuelson.</p> <p>When your lead foot lands on the ground, roll from heel to toe. Your footwear should be pliable enough to allow the natural movement across your foot.</p> <p>To speed up, increase your strides per minute rather than elongating your strides. More steps per minute means you’ll travel further, faster.</p> <p>Use Nordic walking poles to increase your heart rate and burn more calories.</p> <p>Intersperse intervals of brisk walking with periods at a slower pace.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/heres-why-you-need-to-go-for-a-walk-every-single-day" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

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The best cruise cabin for every type of need

<p><strong>So many options</strong></p> <p>Cruise accommodations – also known as staterooms or cabins – are your home away from home while at sea. Far from a one-size-fits-all decision, there are numerous factors to consider when determining the best rooms on a cruise ship to fit your and your companions’ needs.</p> <p>From size to location to view and beyond, there are many things to keep in mind when selecting your stateroom, says Gianluca Corneli, hotel director at Royal Caribbean International. “How many will stay in the room? Is your room a place to hang out or just where you sleep?” Also, think about what you’d like to be near on the ship. “For example, consider if you would like to be near the elevator for convenience or prefer a location down the hallway with fewer guests passing by,” she says. Also factor in any ways you’d like to elevate your stay, like maybe a balcony or a suite for your next Caribbean cruise.</p> <p>It’s no wonder that some of the best cruise lines offer up to 28 different types of rooms on a single ship – they want to ensure there’s an ideal solution for every guest. Let’s focus on upgrading your room choice to the perfect fit for your specific needs.</p> <p><strong>Best for avoiding seasickness</strong></p> <p><span style="text-decoration: underline;"><em>Choose</em></span>: the middle of the ship, on a low deck</p> <p>Picture a ship like a seesaw – the most movement will be felt on either end, while the middle stays fairly even-keel. “Middle and low, that’s where you want to be,” says cruise expert Dori Saltzman, senior editor with trade publication Travel Market Report. “While you don’t need to be on the absolute lowest passenger deck, you don’t want to go above the middle of the ship (vertical wise). You also want to try to be as middle (horizontal wise) as possible.</p> <p>If cabins in the middle of the ship aren’t available, she says to choose aft over forward, because the more forward a cabin is, the more you’ll feel the motion of the ocean. And while this may seem counter-intuitive, be sure to book a cabin with a window or balcony, so you can keep your eyes on the horizon if you start feeling queasy.</p> <p><strong>Best for great views</strong></p> <p><span style="text-decoration: underline;"><em>Choose</em></span>: a cabin with a balcony, preferably at the back of the ship</p> <p>While you can always go to the upper decks of any ship for 360-degree views of your surroundings, there’s no greater cruise ship luxury than enjoying the scenery from your own private balcony. They may also be called verandah cabins. Balconies are the perfect place to enjoy a cup of coffee in the morning or glass of champagne during a spectacular sunset and pretend you’re all alone at sea.</p> <p>And some of the absolute best rooms on a cruise ship are located at the rear, where you’ll also be treated to the photo-worthy wake left behind, which is a fun way to mark your ship’s progress. Balconies are also nice for having access to fresh air when you want it, it can be very soothing to listen to the sounds of the ocean from your stateroom, and you’ll have a better chance of spotting wildlife along your cruise too.</p> <p><strong>Best for light sleepers</strong></p> <p><span style="text-decoration: underline;"><em>Choose</em></span>: a deck filled with other guest cabins and away from elevators</p> <p>Finding the best rooms on a cruise ship for light sleepers usually takes a little research, but that due diligence will pay off come bedtime. “You need your cabin to be located away from any bank of elevators, but also away from crew entrances,” says Saltzman. So being surrounded by other cabins of people who want to sleep too is a safe bet. “You also don’t want your cabin to be located above the ship’s main theatre, underneath any restaurants where you can hear the chairs scraping on the floor or under/over any of the lounges that have music late into the night.”</p> <p>Finally, you don’t want to be on a low deck that’s too aft or too forward, as you may end up above the engines or the anchor, which makes a lot of noise when it’s lowered and raised. You may feel a bit like Goldilocks trying to choose that perfect cabin on your next romantic cruise, but the reward of peace and quiet will be priceless.</p> <p><strong>Best for a little more space</strong></p> <p><span style="text-decoration: underline;"><em>Choose</em></span>: a forward-facing cabin</p> <p>While you aren’t likely to find a balcony on a forward-facing cabin, you may find more interior space than similarly priced mid-ship cabins. Why? There are some odd angles in forward-facing cabins that the designers had to work around, thanks to the slanted style of the front of a ship. Those odd angles may work in your favour when it comes to square footage.</p> <p>It’s important to note that while these are some of the best rooms on a cruise ship for extra space, you will experience the most movement in a front-facing cabin, so this choice is not an ideal position for anyone prone to motion sickness.</p> <p><strong>Best for cruising with little kids</strong></p> <p>Most cruise lines offer family-friendly cruises and specific cabins suited for kids, which can be a mix of in-room amenities and proximity to other areas of the ship children will love. “On Disney’s ships, all cabins have two bathrooms, one with a sink and toilet and the other with a shower/bath combo (a small minority of rooms do not have the tub) for families that need the little one to be able to take a bath, while everyone else is still able to wash up,” says Saltzman. </p> <p>“Another good option is the Family Harbour cabins on Carnival’s Vista-class ships (Vista, Horizon, Panorama) and Excel-class ships (Mardi Gras, Celebration). Similar to the Disney cabins, these have two bathrooms, one a full one with a shower, sink and toilet, and the other with a sink and shower/tub combo.”</p> <p><strong>Best for staying on a budget</strong></p> <p><span style="text-decoration: underline;"><em>Choose</em></span>: an interior cabin</p> <p>Unless you’re worried about feeling claustrophobic – since there will be no porthole or window to the outside world – an interior cabin is a nice option for saving money (we’re talking $300 for 7-day cruises). Not only is it the lowest-priced cabin type, which means you’ll have more funds to put toward excursions, a drink package or souvenirs, but you’ll also be able to take midday naps or sleep in later because there won’t be any light sneaking in.</p> <p>Another positive is that an interior cabin might encourage you to spend more of your free time roaming around the ship, meeting other people and getting more involved in activities, since you may not find it desirable to spend your time beyond sleeping and showering in a windowless box.</p> <p><strong>Best for mobility disabilities </strong></p> <p><span style="text-decoration: underline;"><em>Choose</em></span>: an accessible stateroom</p> <p>For passengers with limited mobility or no mobility, most major cruise lines offer accessible staterooms in a variety of room types (inside cabin, ocean view and balcony). These options do vary based on the cruise line and the age of the ship, so it’s best to research this in advance and factor the accessible options available into your cruise planning process.</p> <p>Accessible rooms tend to be larger than standard cabins to accommodate wheelchair or scooter users, and they also feature larger bathrooms. Additionally, some rooms will have emergency-call buttons or specific amenities for hearing or vision-impaired guests. For instance, the fully accessible rooms on Holland America Line provide adequate turning space, accessibility routes throughout the room, roll-in showers, wheelchair access on both sides of the bed, handlebars in the shower and hand-held shower heads, says Sissel Bergersen, director of rooms division, Holland America Line. Before you lock in a booking, it may be best to call the cruise line and explain your needs so they can help steer you toward the perfect cabin.</p> <p><strong>Best for being spoiled rotten</strong></p> <p><span style="text-decoration: underline;"><em>Choose</em></span>: a cabin with butler service or a spa cabin</p> <p>For travellers who like adult-only cruises or who are yearning for a little extra pampering, the best rooms on a cruise ship fall into one of two categories. The first is a suite that comes with butler service, where you’ll have someone helping with all the details you don’t want to spend your precious holiday time tending to – like reserving prime-time dinner slots at specialty restaurants, booking shore excursions, packing and unpacking and even drawing rose petal bubble baths. Rooms at this level may also come with exclusive access to private pools, clubs and lounges with more luxurious touches and solitude than you’ll find elsewhere on the ship.</p> <p>The other category that’s becoming increasingly popular is spa suites. On Norwegian Cruise Line, the Haven Spa Suite, Spa Club Balcony Suites and Spa Balcony (available on the Norwegian Escape, Norwegian Bliss and Norwegian Epic) have varying amenities that range from more tranquil room décor with an oversized shower and body spray jets to priority access to Mandara Spa. And on Celebrity Cruises, the AquaClass staterooms are focused on wellness, with a pillow menu, complimentary fitness pass, preferential rates on spa packages, healthy room-service menu options, an exclusive restaurant, a spa concierge, access to the SEA Thermal Suite and a yoga mat for use onboard.</p> <p><strong>Best for solo cruisers</strong></p> <p><em><span style="text-decoration: underline;">Choose</span></em>: a cruise line that offers single rooms or waives single supplements</p> <p>Solo cruises are a wonderful experience, yet so many cruise lines penalise single cruisers by forcing them to pay a ‘single supplement.’ This surcharge is added to the fare of a solo passenger, since cruise room pricing is generally based on double occupancy. This fee can be an additional 10 per cent all the way up to a full 100 per cent of the rate, making solo cruising unaffordable for many travellers.</p> <p>Instead, look for cruise lines that offer single staterooms, like Celebrity, which has the Edge Single Stateroom with Infinite Veranda (available on Celebrity Edge, Celebrity Apex, Celebrity Beyond and Celebrity Ascent) and the Single Inside Stateroom on Celebrity Silhouette. Other cruise lines, including Holland America Line, Royal Caribbean and Norwegian Cruise Line, also offer single cabins – these special solo and studio cabins aren’t subject to single supplements. Occasionally, you may even find cruise lines running special promotions and waiving their single supplement for a regular-size room.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/travel/cruising/the-best-cruise-cabin-for-every-type-of-need" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Cruising

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Exercise at every age

<p>We show you the best types of exercise to make sure you’re fighting fit no matter what your birth date is.</p> <p>It’s a fact that exercise at every stage of life is good for you, and it’s never too late to start. With benefits way beyond weight loss, exercise is particularly helpful for common issues from middle age onwards, such as osteoporosis, heart health, high blood pressure and diabetes.</p> <p><strong>Physical activity can also:</strong></p> <p>-       Improve your strength, balance and stamina</p> <p>-       Help you participate in more activities</p> <p>-       Improve your mood and help with depression or anxiety</p> <p>-       Maintain your cognitive function as you get older</p> <p>From the age of 40, you may need to start modifying your exercise intensity and routine. Low-impact workouts are highly recommended for those 40 and above to help you stay active while minimising the risk of injury.</p> <p>Depending on your fitness and abilities, here are some exercises that might suit:</p> <p><strong>Aerobic exercises</strong> are great for increasing your heart rate, and generally suitable if you are fairly active and healthy. These exercises are especially beneficial for your heart, lungs and blood vessels. Aerobic exercises include brisk walking, jogging, swimming, cycling and tennis. But you don’t have to be Cadel Evans to join in – there are lots of ways to fit aerobic activity into every day with things like dancing, yard work, pushing your grandchild on a swing and even vigorous vacuuming!</p> <p>While experts recommend at least 30 minutes of physical activity on most days, you don't have to do it all at once. Try walking for 15 minutes twice a day or for 10 minutes three times a day.</p> <p><strong>Strength training</strong> should also be part of your routine. As you get older, maintaining your muscle strength is crucial even for simple things like climbing stairs easily, carrying groceries and generally staying independent. You can build muscle strength by lifting weights or using a resistance band. However everyday activities, such as carrying a full laundry basket or your smaller grandchildren, or lifting things in the garden can help as well.</p> <p><strong>Balance exercises </strong>help prevent falls, which is a concern for as we age. Exercises that strengthen the muscles in your legs, hips and lower back will improve your balance. Balance exercises may include standing on one foot, walking heel-to-toe or activities like yoga and Tai Chi.</p> <p><strong>Stretching</strong> helps your body stay flexible. Taking stretch or yoga classes is great for this, as are everyday activities such as making your bed or bending over to tie your shoes.</p> <p>Motivation can be a challenge sometimes so exercising with a partner can help you stick with it, or join a walking group with friends or neighbours. Walking the dog is another idea. Or if you prefer the convenience and privacy of your own home, choose a fitness video or DVD that appeals to you.</p> <p>No matter what age you are, you should check with a health professional before beginning any physical fitness program.</p> <p>Remember, a combination of exercise and a balanced diet is the best way to keep physically and mentally fit, stay independent and enjoy life to the full.</p> <p><em>Images: Getty</em></p>

Body

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I’ve worked at an all-inclusive resort for 10 years – these are 19 mistakes every traveller should avoid

<p><strong>All-inclusive resort tips for the best trip ever</strong></p> <p>Heading to an inclusive resort is the best of both worlds: you get to go on an amazing holiday while someone else takes care of all the little details. But how do all those little details work, exactly? And how can you, as the guest, have an epic experience? As an entertainment director for more than a decade, I’ve gotten an insider look into nearly every aspect of these types of hotels, which means I know a few things that you’ll definitely want to know. My job may sound like a 24/7 party, but it’s a lot of work too. I joke that my ‘nightlife’ fills my entire day. But my lack of work-life balance is your gain, since my experience translates into all-inclusive resort tips that will help you have a blast and give you the most bang for your buck. Because let’s be honest, if you’re going to an all-inclusive resort, you’re spending a lot of money – and you deserve to get what you’re paying for.</p> <p>Over the years, I’ve seen thousands of guests, and there are some common mistakes people make – from the type of package they book to what they do (and don’t do) when staying at an all-inclusive. So memorise this advice because it can help you have the best holiday of your life.</p> <p><strong>Thinking that 'all-inclusive' means everything is included</strong></p> <p>Despite the title of ‘all-inclusive,’ most all-inclusive resorts don’t include everything. While the specifics will vary depending on the resort, your membership status and the package you booked, common exclusions include transportation to and from the airport, spa treatments, premium alcohol and Wi-Fi in your room (although it’s generally provided for free in common areas). Other amenities may be partially included. For instance, water sports may be included in your rate, but you might have to pay extra to rent motorised equipment like jet skis. While you’ll be told about extra charges when booking a service or activity, if you’re not really paying attention, you could end up with quite the surprise when you see the final bill at the end of your stay. This is also true of all-inclusive cruises.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: read the fine print of your package before you arrive (and ideally before you book), and be sure to ask staff if you’re unsure whether something’s included. You could easily add an extra 10 per cent or more to your bill if you don’t. You should also always ask whether resort fees – which can range from $25 to $100 a day, depending on the company – are included.</p> <p><strong>Not researching the resort before you go</strong></p> <p>Even within the same chain, every all-inclusive resort is different – from the culture and dining to the amenities and excursions – and the time to discover those differences is not the day you get there. Knowing what to expect can help you have a better experience, since you’ll know what you want to do and can jump on reservations quickly, as well as know what to pack for the weather and available activities. It’s also an important part of managing your expectations. Sometimes we have guests show up expecting everything under the sun and then are disappointed when all their expectations aren’t met – things they would have realised if they’d researched the resort first.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: Take an hour or so to check out the resources on the resort’s website, and go to online forums for that resort so you know what the can’t-miss things are. Come prepared with a list of activities, foods, cultural experiences and shows that you’re most excited about. Upon checking in, you can also talk to the concierge, entertainment director or other employees for their personal recommendations and for help making reservations.</p> <p><strong>Overtipping or undertipping</strong></p> <p>Tipping etiquette can be confusing no matter where you are, and the rules are different at all-inclusive resorts. One of the selling points of an all-inclusive resort is that gratuities are usually included in the package. But while this means guests aren’t expected to tip for regular services like housekeeping or dining, guests may still choose to tip for exceptional service or for special requests, such as having an item ordered online and delivered to them. Plus, certain ‘extra’ services – like spa treatments, deluxe excursions or butler service – may not be included in the all-inclusive package, which means that a tip wouldn’t be included either.</p> <p>In addition, tipping culture at resorts has changed since the pandemic, and even though tips for normal services aren’t required, in some countries and some resorts (for instance, in Mexico), they are now expected – even if it isn’t explicitly stated. That isn’t true everywhere, of course. In certain countries, tipping isn’t the norm. For example, in Japan, you shouldn’t tip at all at an all-inclusive resort.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: read the details of your package to understand which services are included and which require an additional tip. Bring $100 to $200 in cash for tipping, and ask the concierge upon arriving what is generally expected and appropriate. Some resort employees, especially those in poorer countries, depend on these tips to make a living wage, so while you may not have to tip them, it’s still the kind thing to do.</p> <p><strong>Overindulging in food and drinks</strong></p> <p>Just because you can eat a kilo of crab legs and a litre of ice cream, it doesn’t mean you should. (And yes, I saw someone do that!) Since most, if not all, food and drinks are included, some guests feel that the way to get their money’s worth is to overeat or drink to the point of inebriation. Unfortunately, I’ve seen guests stuck in bed for an entire day or two after a binge, making them miss out on all the other fun things.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: feel free to indulge, but be moderate in how much you eat and drink at once. Remember, it’s about enjoying the overall experience, and that’s about having fun while doing things you couldn’t do at home.</p> <p><strong>Staying at the resort the whole time</strong></p> <p>While you certainly can stay in your room and enjoy the peace and quiet, the draw of an all-inclusive resort is that it offers far more than just a place to relax. Yet you’d be surprised at how many guests don’t take advantage of all the resort and the surrounding area have to offer. Most resorts are in locations known for their beauty, culture, weather and opportunities for adventure, and it would be a mistake to not even check it all out.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: this is the perfect opportunity to get out of your comfort zone and try something new, whether that’s eating a local delicacy or going on a guided tour through ancient ruins. You might even make some new friends along the way. It’s exactly these types of things that will make your holiday fun and memorable.</p> <p><strong>Sticking to the standard buffet</strong></p> <p>We work hard to provide delicious, one-of-a-kind dining experiences that reflect the culture and flavours of the locale. This isn’t just about offering local delicacies; it may also include a special cooking method, watching the chef prepare your food, seeing where the food comes from or allowing you to participate in the dining experience in a unique way. Filling up on hamburgers and fries is fine, but the food is a big part of what you are paying for.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: look up the resort’s dining options in advance, and pick out a few adventures to try. Most resorts offer a chef’s tasting menu that encompasses the local cuisine – for example, in Bali, you can watch your fish caught fresh and then cooked on a traditional grill.</p> <p>Ask the chef or entertainment director for their suggestions for what’s best at the moment. And book your reservations as early as possible.</p> <p><strong>Not making a connection with the staff</strong></p> <p>Many guests are repeat visitors at specific resorts, and staff develop relationships with their favourites and will go out of their way to make sure you have everything you want and need. They might even provide little extras for free, like treats, drinks or early-access passes to shows. The employees are also an incredible resource for what to try in the surrounding areas, what you need to know about local cultural norms, how to prepare for certain excursions and other site-specific tips. But they can only do that if you’ve already built a good relationship with them.</p> <p>Even if you’ll only ever be at the resort once, a little kindness goes a long way with all the staff, ensuring that your stay is pleasant and that you feel taken care of. Honestly, a kind guest will find themselves being treated like a king or queen, so this is one of the all-inclusive resort tips that you really don’t want to skip!</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: start by acknowledging staff with a smile, remembering their names and asking how they are. Do not be rude to staff, even if you’re upset; you’re much more likely to get help when you’re kind and calm. Ask questions about the area or the resort – they are a wealth of insider information – but steer clear of overly personal questions that could come off as creepy. For instance, do not hit on the staff, ask where they live or for their private phone numbers. If you want to keep in touch, they can give you their company email address.</p> <p><strong>Being glued to your phone</strong></p> <p>I’ve seen too many people miss out on the joy of the moment because their eyes are constantly on their phone. You’re on holidays for a reason – to get a break from daily life – so let this be a magical experience. Take in the beauty of the surrounding nature, watch your children play, have a cocktail with your spouse, check out a performance, go dancing at the nightclub.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: use your phone to snap a few pictures or videos for memories, but otherwise try to keep your tech use to a minimum so you can be fully present. (Plus, you’ll avoid a lot of frustration, since internet service may be spotty and limited to certain areas.)</p> <p><strong>Not getting traveller's insurance</strong></p> <p>When it comes to holidays, you have to plan for the unexpected, and that includes making sure you have adequate insurance coverage and knowing how to access it. Insurance coverage depends on where you are and what you’re doing, but expect the resort’s insurance to cover only things under their direct control, such as mechanical malfunctions, equipment failures, schedule changes and cancellations. It generally won’t cover weather-related disasters, personal medical emergencies, accidents, injuries, flight cancellations and other things that could seriously mess up your trip (and your budget) if you’re not prepared.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: consider buying separate travel insurance for the trip, and read through it carefully so you know what’s covered. You will most likely be offered travel insurance as an extra when booking, either through a travel agent or directly through the resort. You can also purchase travel insurance as a rider to other insurance policies, like a homeowner’s policy, and many credit cards offer travel insurance as a perk when you pay for the trip with that card. Also make sure to check with your personal medical insurance about what they cover while you are away, especially if you are out of the country.</p> <p><strong>Dressing too casually</strong></p> <p>You’re on holidays at an all-inclusive resort in Hawaii, so it’s swimsuits and flip-flops 24/7, right? While that is true for some areas of the resort, many all-inclusive resorts have upscale dining and shows that require, at the very least, trousers or a sundress and real shoes. You will be turned away if you don’t meet that dress code.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: read up on the dress code before you start packing, and make sure to bring at least one outfit that goes beyond beachwear on your packing list. A pair of khakis or trousers and a collared shirt will likely suffice for men, while women should bring a dress (beyond the all-cotton beach cover-up) or nice pants and a blouse. Some resorts have formal nights where suits and formal dresses are required. And don’t forget to pack a pair of dress shoes!</p> <p><strong>Ignoring safety guidelines </strong></p> <p>Some guests think weather advisories, public-health mandates (like masks), staying out of roped-off areas, only swimming in designated spots, wearing life jackets and other safety rules are for everyone else but not them. But our safety guidelines aren’t there to mess up your fun – they are to keep you safe so you can have more fun. Ignoring these guidelines can put you in danger and ruin your holiday.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: follow the rules, and avoid endangering yourself or others. This is true even if you ‘already know how’ to do an activity (like snorkelling or skiing). Guests ignoring the rules have been caught in dangerous riptides, attacked by wildlife, taken jaw-dropping falls or been stranded on land that suddenly turns into an island when the tide comes in.</p> <p><strong>Getting dehydrated </strong></p> <p>Too many tropical holidays have been ruined by heat stroke! You have delicious beverages (both alcoholic and regular treats) at your fingertips, so it’s understandable that you might forget to drink enough water – something that can be compounded by being outdoors more than usual, forgetting sun protection like hats or umbrellas, and loading up on salty snacks. But getting dehydrated can make you feel tired and irritable at best, or gravely ill at worst. This is especially important if you are travelling to a climate that is significantly hotter or drier than you’re used to.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: balance out each alcoholic or sugary drink with a glass of water. Take a reusable water bottle and a sun hat with you on excursions, and be on the lookout for signs of dehydration like exhaustion, being overly sweaty or unable to sweat, becoming very red in the face or very pale, disorientation, muscle cramps and weakness.</p> <p><strong>Not consulting the schedule </strong></p> <p>Not only does the resorts daily tell you when things are happening – it’s also a great way to see what is happening. Even if you did some research ahead of time, it’s not uncommon for a resort to add even more shows, excursions or dining experiences. Some are first-come, first-serve, while others require an advance reservation. Certain activities, like a riverboat tour through the city, will always be popular and can be fully booked by the time breakfast is over. Be sure to note events that happen only once during your stay – like a special show performance – and prioritise booking those first.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: download the resort app, and check it daily, first thing in the morning. It’s a goldmine of information. It usually has schedules, tips, previews and menus, and many resorts offer special events or deals through it too. You can also check the flyer that lists the day’s schedules, posted in common areas, or the informational binder in your room. In general, travel apps can make your trip better in so many ways.</p> <p><strong>Forgetting medications or vaccinations</strong></p> <p>Resorts usually have doctors or medical staff onsite, but they’re there to handle normal vacation maladies or emergencies. You can’t expect them to have a supply of your prescription medication on hand, nor can they manage any chronic illnesses. Also be aware that some resorts have vaccine mandates, and for the vaccine to fully take effect, you need to get it some time before you arrive. For instance, a series of two typhoid vaccines are required for most countries in South Asia, and the vaccinations need to be completed at least one week before your arrival.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: check out the medical section of the resort’s website or app, and make sure to pack anything you need for your health – and pack it in your carry-on. As a precaution, in case you lose your medication, have your doctor email you an electronic copy of your prescription. If you have a chronic health condition, talk with your doctor before leaving about how to manage it on holidays.</p> <p><strong>Booking the first resort package you find </strong></p> <p>All-inclusive resorts are more expensive than regular resorts because they take the headache out of planning every detail of your vacation. However, that means you need to be extra careful in how you select the resort, the package and your membership level (if applicable). If you’re on a budget and you don’t comparison shop, you might end up paying more than you’d like because what you want isn’t included.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: book through a travel agent, they often have access to exclusive deals and know the ins and outs of different resort packages. Also try to book as early as possible. While there are good deals to be had at the last minute, you’re more likely to get what you want for a good price by booking early; many places offer discounts or promotions for early bookings.</p> <p><strong>Forgetting sunscreen</strong></p> <p>You know what will really ruin a romantic holiday or a girls’ weekend getaway? A blistering sunburn. One common issue: women (or men in Speedos) who neglect to put waterproof sunscreen on their bottoms where their suit doesn’t cover when snorkelling. Sunburns gotten over a day of swimming in the ocean – the sun not only beats down from above but is also reflected up from the surface – can be incredibly painful and may make sitting and sleeping miserable.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: bring sunscreen, and check to make sure it’s reef-safe if you’re going to be swimming in an ocean. Also bring insect repellents (and use them regularly). If you forget yours, definitely ask the staff, as the resort will likely have some on hand, or you can make a quick trip to town to pick up what you need.</p> <p><strong>Not using your points or miles</strong></p> <p>Perks at all-inclusive resorts are a common benefit of many credit card, airline, hotel, corporate or other rewards programs. You can get free upgrades, extra nights, bonus excursions, transportation and other fun freebies. But they only work if you remember to use them. If you’re not prompted to enter the info when booking, be sure to ask customer service to make sure they’ve got your membership details on file.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: know what your perks are and how to use them, especially since many must be activated before arrival. If you’re using a credit card to book the trip, the perks should be activated automatically at the time of booking (but check your account to make sure). If you’re using a corporate reward or hotel loyalty program, look up the details before booking. You will likely need to book through their site or provide a membership number during the booking process.</p> <p>If you arrive and notice that you didn’t receive the extras you signed up for, talk to the concierge to see if they are on file with your reservation. If not, you’ll need to contact customer service for the rewards company. Combining points is one of the top tips for how to travel for free.</p> <p><strong>Expecting the staff to babysit your kids</strong></p> <p>All-inclusive family resorts exist so that families with kids of all ages can holiday together … and also have some time apart. Many resorts offer childcare and/or classes for kids, but make sure you know the rules (like age restrictions) and the times they’re offered. Please know that just because something is labelled as a ‘family’ and ‘all-inclusive’ resort, it doesn’t mean that any staff member will watch your kids or that babysitting is available at all hours.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: read all the details about what services and activities are offered for babies, young children, older kids and teens. Do not leave kids unattended, even in children’s areas, unless it is specified that they are being supervised by staff there. Bring your own baby monitor, as they generally aren’t provided, but do not leave young children alone in hotel rooms.</p> <p><strong>Not taking advantage of room service</strong></p> <p>You might skip room service at a normal hotel because of the price, but room service is one of the areas where all-inclusive resorts really shine. At most resorts, you can order anything off the menu 24/7 and have it delivered to your room for no extra charge. (Some items or services may incur an extra fee, like special meals, off-hours delivery or alcohol.) This is a huge bonus for families with young kids or people who like to have breakfast in bed.</p> <p><span style="text-decoration: underline;"><em>What to do instead</em></span>: check with the resort before arrival, since what’s included in room service varies. One etiquette-based resort tip, though: while tipping isn’t necessary, if you do order room service in the middle of the night, consider tipping the staff a few dollars when they bring it.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/travel/ive-worked-at-an-all-inclusive-resort-for-10-years-these-are-19-mistakes-every-traveller-should-avoid?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.</em> </p>

Travel Tips

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10 items you need to clean every week

<p>Don’t let these household chores be bumped to the bottom of your to-do list. These are the items that need to be cleaned every seven days.</p> <p><strong>1. Laundry</strong></p> <p>To prevent a huge pile of dirty clothes piling up, it is best to tackle the load weekly.</p> <p><strong>2. Bathroom surfaces</strong></p> <p>Although your counter and mirror may look clean, it is important to clean with a disinfectant wipe once a week to remove bacteria and germs that build up from everyday use.</p> <p><strong>3. Carpets and rugs</strong></p> <p>Carolyn Forte, the director of the Cleaning Lab at the Good Housekeeping Institute, said, “If you don't vacuum, heavy dirt gets ground in and light dust sits on top.” It is especially important to vacuum the areas around the front and back doors where dirt is carried in.</p> <p><strong>4. Dusty furniture</strong></p> <p>Not only does dust look bad but it can be bad for your health and your furniture. Carolyn said, “Dust can be abrasive and can put fine scratches in the finish if something rubs against it.” Use a microfibre cloth to clean so you grab particles rather than spread them around.</p> <p><strong>5. Sheets</strong></p> <p>If you have the time to wash them every week, it is important to do so as germs, sweat, and body oils build up quickly.</p> <p><strong>6. Kitchen appliances</strong></p> <p>Clean your kitchen appliances with a disinfectant wipe each week to prevent a build-up of germs. "Kitchen appliances need to be cleaned of fingerprints and food bits,” Carolyn said.</p> <p><strong>7. Bathtub and shower</strong></p> <p>These places collect mildew and scum. It is important to remove this material with a bath scrubber every week.</p> <p><strong>8. Toilet</strong></p> <p>It is important to deep clean your toilet bowl every week. Carolyn recommends pouring a cup of bleach into the bowl and brushing it around the sides and under the rim. "Let it sit for five minutes as you move on to the next task.”</p> <p><strong>9. Kitchen floors</strong></p> <p>Kitchen floors can collect liquids and food crumbs without anyone even noticing. To prevent this, clean your kitchen floors weekly.</p> <p><strong>10. Mirrors</strong></p> <p>Clean mirrors will not only make your home look fresh but it will also make it easier to put makeup on.</p> <p><em>Images: Getty</em></p>

Home & Garden

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We make thousands of unconscious decisions every day. Here’s how your brain copes with that

<p>Do you remember learning to drive a car? You probably fumbled around for the controls, checked every mirror multiple times, made sure your foot was on the brake pedal, then ever-so-slowly rolled your car forward.</p> <p>Fast forward to now and you’re probably driving places and thinking, “how did I even get here? I don’t remember the drive”. The task of driving, which used to take a lot of mental energy and concentration, has now become subconscious, automatic – habitual.</p> <p>But how – and why – do you go from concentrating on a task to making it automatic?</p> <p><strong>Habits are there to help us cope</strong></p> <p>We live in a vibrant, complex and transient world where we constantly face a barrage of information competing for our attention. For example, our eyes take in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1564115/">over one megabyte of data every second</a>. That’s equivalent to reading 500 pages of information or an entire encyclopedia every minute.</p> <p>Just one whiff of a <a href="https://pubmed.ncbi.nlm.nih.gov/12744840/">familiar smell</a> can trigger a memory from childhood in less than a millisecond, and <a href="https://doi.org/10.1016/j.neubiorev.2009.08.004">our skin</a> contains up to 4 million receptors that provide us with important information about temperature, pressure, texture, and pain.</p> <p>And if that wasn’t enough data to process, <a href="https://www.emerald.com/insight/content/doi/10.1108/REPS-10-2018-011/full/html">we make thousands of decisions</a> every single day. Many of them are unconscious and/or minor, such as putting seasoning on your food, picking a pair of shoes to wear, choosing which street to walk down, and so on.</p> <p>Some people are neurodiverse, and the ways we sense and process the world differ. But generally speaking, because we simply cannot process <a href="https://www.sciencedirect.com/science/article/abs/pii/S1364661305001178">all the incoming data</a>, our brains create habits – automations of the behaviours and actions we often repeat.</p> <p><strong>Two brain systems</strong></p> <p>There are two forces that govern our behaviour: intention and habit. In simple terms, our brain has <a href="https://www.tandfonline.com/doi/full/10.1080/17437199.2016.1244647">dual processing systems</a>, sort of like a computer with two processors.</p> <p>Performing a behaviour for the first time requires intention, attention and planning – even if plans are made only moments before the action is performed.</p> <p>This happens in our prefrontal cortex. More than any other part of the brain, the prefrontal cortex is responsible for making deliberate and logical decisions. It’s the key to reasoning, problem-solving, comprehension, impulse control and perseverance. It affects behaviour via <a href="https://www.cambridge.org/core/books/abs/handbook-of-behavior-change/changing-behavior-using-the-reflectiveimpulsive-model/A35DBA6BF0E784F491E936F2BE910FF7">goal-driven decisions</a>.</p> <p>For example, you use your “reflective” system (intention) to make yourself go to bed on time because sleep is important, or to move your body because you’ll feel great afterwards. When you are learning a new skill or acquiring new knowledge, you will draw heavily on the reflective brain system to form new memory connections in the brain. This system requires mental energy and effort. </p> <p><strong>From impulse to habit</strong></p> <p>On the other hand, your “impulsive” (habit) system is in your brain’s <a href="https://www.annualreviews.org/doi/10.1146/annurev.neuro.29.051605.112851">basal ganglia</a>, which plays a key role in the development of emotions, memories, and pattern recognition. It’s impetuous, spontaneous, and pleasure seeking.</p> <p>For example, your impulsive system might influence you to pick up greasy takeaway on the way home from a hard day at work, even though there’s a home-cooked meal waiting for you. Or it might prompt you to spontaneously buy a new, expensive television. This system requires no energy or cognitive effort as it operates reflexively, subconsciously and automatically.</p> <p>When we repeat a behaviour in a consistent context, our brain recognises the patterns and moves the control of that behaviour from intention to habit. A habit occurs when your impulse towards doing something is automatically initiated because you encounter a setting in which you’ve done the same thing <a href="https://bmcpsychology.biomedcentral.com/articles/10.1186/s40359-015-0065-4">in the past</a>. For example, getting your favourite takeaway because you walk past the food joint on the way home from work every night – and it’s delicious every time, giving you a pleasurable reward.</p> <p><strong>Shortcuts of the mind</strong></p> <p>Because habits sit in the impulsive part of our brain, they <a href="https://doi.org/10.1016/j.biopsych.2019.03.978">don’t require much cognitive input or mental energy</a> to be performed.</p> <p>In other words, habits are the mind’s shortcuts, allowing us to successfully engage in our daily life while reserving our reasoning and executive functioning capacities for other thoughts and actions.</p> <p>Your brain remembers how to drive a car because it’s something you’ve done many times before. Forming habits is, therefore, a natural process that contributes to <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2F0033-2909.124.1.54">energy preservation</a>.</p> <p>That way, your brain doesn’t have to consciously think about your every move and is free to consider other things – like what to make for dinner, or where to go on your next holiday.</p> <p><em>Image credit: Shutterstock</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/we-make-thousands-of-unconscious-decisions-every-day-heres-how-your-brain-copes-with-that-201379" target="_blank" rel="noopener">The Conversation</a>. </em></p>

Mind

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Six towns you recognise from every movie

<p>Think you recognise that film location? Think again. Filmmakers have a long history of using classic “small town USA” locations for their imagined communities or substituting other cities to stand in for more famous (and expensive) locals – often with a bit of digital trickery on the side.</p> <p><strong>Kanab, Utah</strong></p> <p>If you’ve ever seen a movie about the Wild West, then you’re familiar with Kanab. Hollywood discovered the small town just north of the Arizona border way back in 1924 and classic films like Stagecoach, Union Pacific, Buffalo Bill and Fort Apache were all filmed here, as well as the TV series The Long Ranger and Gunsmoke. It’s the quintessential cowboy town and enthusiastically embraces its movie heritage with memorabilia displayed just about everywhere and even a Kanab Walk of Fame.</p> <p><strong>Wilmington, North Carolina</strong><strong><em><br /></em></strong></p> <p>This coastal city of less than 100,000 people is sometimes referred to as “Wilmywood” in recognition of the 300 or so films and TV series that have been shot here. Frank Capra started the trend in 1983 when he filmed part of Firestarter in the town and since then movies as diverse as Weekend at Bernie’s, Cape Fear and The Jackal have all made use of the mild climate, ocean views and picturesque scenery. There’s a good chance that your kids (or grandkids) were fans of the 90s teen series Dawson’s Creek, which was also filmed in the town.</p> <p><strong>Vancouver</strong></p> <p>It’s a bit of a Hollywood secret, but the Canadian city of Vancouver is used as a stand in for lots of American cities, from New York to San Francisco and everywhere in between. Production costs are much lower than in the United States and directors have found that the city and its surrounds can pass for plenty of places south of the border. Jackie Chan’s Rumble in the Bronx, the Scary Movie series, Juno, I, Robot and Rise of the Planet of the Apes are just a few you might recognise.</p> <p><strong>Astoria, NYC</strong></p> <p>Everyone has heard of Brooklyn and the Bronx in New York City, but how about Astoria? This small Queens neighbourhood frequently stands in for its more famous cousins in some of the most iconic gangster movies of all time. Goodfellas, A Bronx Tale and Serpico were all filmed here and you can have a drink or a meal at one of the real establishments that feature in the movies.</p> <p><strong>Budapest, Hungary</strong></p> <p>Want a top-notch European location without the hefty price tag? Then head to Budapest. The eastern European capital has stood in for Moscow, Munich and Buenos Aires in all sorts of films. While undeniably beautiful, Budapest’s skyline and monuments aren’t as recognisable as many European cities so it is easier for filmmakers to be elusive about the destination. The city has starred in A Good Day to Die Hard, Evita, The Raven and Underworld.</p> <p><strong>Taipei, Taiwan</strong></p> <p>When filmmakers want a generic Asian backdrop, they are increasingly turning to the Taiwanese capital of Taipei. Traditionally, cities like Bangkok or Hong Kong would be used but savvy filmgoers are becoming familiar with what these cities look like so it is harder to pretend. Local boy Ang Lee shot his Oscar winning Life of Pi here as well as Crouching Tiger, Hidden Dragon. Expect to see many more films featuring Taipei – Martin Scorsese is shooting there right now.</p> <p><em>Images: Getty</em></p>

International Travel

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I’ve worked on cruise ships for 10 years – these are the mistakes every traveller should avoid

<p><strong>Cruise tips for the perfect trip</strong></p> <p>For more than a decade, I have worked on some of the best cruise lines, and for the last six years, I’ve been a cruise director. It’s a dream job: I am the face and voice of a 3,600-person-capacity ship, organising entertainment around the clock for guests, creating the master schedules, coordinating excursions, hosting special events and so much more. I’ve been on hundreds of cruises and live on a ship for most of the year, so it’s safe to say that I know a few cruise tips you’ll find useful.</p> <p>I also know a thing or two about the mistakes people make when it comes to cruises, whether they’re first-time cruisers or regulars. From creating a smart cruise packing list to finding the best deals at sea, these insider cruise tips will ensure that you have the best trip possible.</p> <p><strong>Booking too late</strong></p> <p>It is true that if you’re very flexible with your travel plans and/or you live near a popular port-of-call, you can get some great bargains on cruises by booking at the last minute. But those opportunities are harder to come by these days, thanks to sophisticated computer algorithms that do a great job of adjusting prices to fill bookings earlier.</p> <p><em>What to do instead</em>: If you’re sure you want to book a particular cruise or your travel plans aren’t flexible, book as early as possible – as in, the date bookings open. Prices will be at their lowest then, but if for some reason they do drop, you can ask customer service to match the new lower price. Just be aware that price adjustments need to be made before the “final booking window,” when all rates are locked in, usually one to three months before departure.</p> <p><strong>Not asking for an upgrade</strong></p> <p>Post-pandemic, a lot of ships are sailing at low capacity, so there are often plenty of open rooms. People are often nervous to ask for an upgrade, but those rooms will just be left empty if they’re not filled by departure time. We love making guests happy, and as long as you’re polite and phrase it as a question, not a demand, we’ll do our best!</p> <p><em>What to do instead</em>: When you arrive, talk to any of the employees greeting guests about rooms available for upgrades. Different cruise lines have different policies, and the employees will know how to help you. And in case you were wondering, you can ask for an upgrade regardless of how you purchased your tickets. If you’re there for a special event, like a milestone anniversary or a honeymoon, definitely mention it – even if you can’t get an upgrade, they will find other ways to make your cruise special.</p> <p>Some cruises also allow you to “bid” for an upgrade, meaning that you can offer an extra amount of money for that nicer cabin. This is still a good deal, since even with the extra fee, it’s still cheaper than if you had paid the original rate for that room.</p> <p><strong>Not packing a carry-on bag</strong></p> <p>This is one of those cruise tips you’ll really be glad you know before your next trip. Many people overpack their main luggage and don’t give enough thought to what they’re toting in their carry-ons. Remember: It takes several hours minimum to get your luggage to you. Luggage times can range from a couple of hours to half a day, depending on staffing levels and your cabin location. This is why it’s essential to have a day pack with anything you’ll need right away – and don’t forget the fun stuff!</p> <p><em>What to do instead</em>: Pack a roomy carry-on with medication, contact solution, a change of clothing, a swimsuit, sunscreen, sunglasses, sandals or other items you’ll want to have immediate access to.</p> <p><strong>Being rude or cold to the crew</strong></p> <p>We’re here to help you, but we’re not slaves. I’ve seen passengers have full meltdowns over everything from not being able to get prescription medication from the first-aid station, to the buffet not having a dish they ate on a different cruise line, to their towels being folded instead of shaped, like they saw on Instagram. Regardless of your demeanour with us, we’ll always do our best to help you, but we won’t be motivated to go above and beyond for you. Keep in mind that some events, such as dinner with the captain, are by invitation only or are not advertised, and having a crew member to help you get your name on the golden ticket could make your cruise experience something out of this world.</p> <p><em>What to do instead</em>: Be polite and kind to the crew. To be clear: You’re allowed to complain, and we definitely want to know if something isn’t right or if it could be better, but just remember that we’re people too – often operating on very little sleep.</p> <p><strong>Not taking advantage of flash deals</strong></p> <p>During booking or before boarding, many cruises offer limited amounts of “flash deals” for things like entertainment shows or drink packages. Many people wait, thinking they can just decide once they’re on board, but you won’t find those same deals on the ship. And these deals are worth it: Purchasing a flash deal ahead of time could get you half-off discounts for food and alcoholic beverages, a VIP excursion or priority seating at shows. Talk about an easy way to get perks and save some serious money!</p> <p><em>What to do instead</em>: If they’re offering something you know you’ll use, it’s almost always cheaper to purchase it through a flash deal. Flash deals are publicised through a cruise’s site and via email, but the fastest way to be alerted is by installing the app for your cruise line and registering your trip. And be sure to purchase quickly, since many deals are available only for a short time and/or in limited quantities.</p> <p><strong>Using the internet a lot</strong></p> <p>Internet on cruise ships can be overpriced and unreliable. This is because ocean-going ships have to use satellite systems for internet, and they are slower and tend to lose service more easily. And expect to pay for the privilege of slower service – older ships still sell internet by the minute (50 to 75 cents), while state-of-the-art ships offer day passes. Day passes average about $US25 per device, per day. This can add up faster than you realise. So while it’s technologically possible to stream a Netflix movie to your cabin, it may not be the best use of your time or money.</p> <p><em>What to do instead</em>: See it as a gift! My advice would be to switch off completely while at sea and save your money. Cruise ships are equipped for maximum entertainment, and you should take advantage of all the fun we have on board. (Plus, in a cruise tip that doubles as a life tip, it’s good for you to do a mini digital detox and take a break from social media every once in a while.) If you do need to use the internet – say, to check your work emails or contact family – it will be cheapest and fastest to wait until you’re at port and find a Wi-Fi hot spot. Otherwise, just plan to use the ship’s internet strategically; have a plan before logging on rather than just surfing.</p> <p><strong>Not signing up for the free loyalty program</strong></p> <p>All major cruise lines have loyalty programs that offer real perks, including discounts on tickets, free meals, free internet, priority embarkation and disembarkation, and even free cruises. If you don’t sign up, you’re missing out. While the perks will depend on what “tier” of the loyalty program you sign up for, top-tier loyalty programs are the best deal for serious cruisers. That’s where you’ll be treated like royalty, with upgrades, special events, free or heavily discounted tickets, priority booking and lots of other extras.</p> <p><em>What to do instead</em>: The base programs are free to sign up, and you’ll want to register for them as soon as possible because you can start earning points immediately. Higher-tier programs are fee-based, but they can be a great deal depending on what amenities you want and how often you plan to cruise. You will be offered the chance to sign up or upgrade during the booking process, but if you miss it, you can sign up at check-in or at any point during the cruise – even when disembarking.</p> <p>Depending on the package and loyalty tier, some of your points will be available immediately for use on your current cruise. Some major cruise lines, like Royal Caribbean, have partnerships with major credit cards that allow you to use your card to rack up loyalty points throughout the year.</p> <p><strong>Sticking to the buffets</strong></p> <p>Yes, buffets are fantastic because they offer a wide variety of popular foods, and it’s all-you-can-eat around the clock. But if you’re only eating at the buffets, you’re missing some of the best food on the cruise! The restaurants are designed to give you a full dining experience and offer regional or specialty cuisines that can’t be found on the buffet. Plus, you can order according to your taste and special-order dishes if you have particular dietary concerns. Many restaurants offer extras like dining with the chef, watching the food be prepared or special entertainment events.</p> <p><em>What to do instead</em>: Ask your host about special dining events, like the chef’s table, or to help you get reservations for a specialty meal – for instance, a Brazilian steakhouse meal or a five-course tasting with wine pairings. These dining experiences usually cost extra, but they’re totally worth it. Try to book two or three if you can.</p> <p><strong>Not using room service enough</strong></p> <p>When you’re staying at a hotel, you might forgo room service because it can get pricey – or because you can’t order whatever you want, whenever you want it. That’s not necessarily the case on a cruise. Post-pandemic, you can order anything off the menu through room service, 24/7… But not all the food is free. You may have to pay extra for that cheeseburger at 3am.</p> <p><em>What to do instead</em>: While what’s included in room service varies from cruise line to cruise line, as well as what package you’ve booked, breakfast will likely be free – no matter what. Make the most of this cruise ship secret, and you never have to leave your room for breakfast again if you don’t want to! One etiquette-based cruise tip, though: While tipping isn’t necessary, if you do order room service in the middle of the night, consider tipping the staff a few dollars when they bring it.</p> <p><strong>Not reading the ship's insurance policy</strong></p> <p>If you enjoy doing adventurous activities like ziplining and surfing, make sure you know the risks and what you are covered for in case of an emergency. The ship’s insurance policy covers only the very basic things – those that are directly the cruise line’s responsibility, like cancelled cruises or lost luggage. But anything related to your health or other travel issues won’t be covered, so you’ll need to rely on personal policies.</p> <p><em>What to do instead</em>: Make sure to read through the insurance policy and ask your cruise host or travel agent if you have questions. Check with your personal insurance provider to see exactly what they cover for cruises and/or out-of-country trips. And it’s never a bad idea to purchase separate travel insurance.</p> <p><strong>Going to Medical for sea sickness</strong></p> <p>Cruises are required to have a certified doctor on the ship, but it costs money to get medical care onboard. Doctors bill an hourly rate – often around $US100 per hour – plus fees for any services or extra supplies. Cruise-ship medical bills can range from $US50 to thousands of dollars if you end up needing to be helicoptered out. However, many medical items are available for free through the customer concierge, so save those medical trips for illnesses or injuries that really require a doctor’s attention.</p> <p><em>What to do instead</em>: Seasickness pills and other over-the-counter meds, such as ibuprofen and Tylenol, are free through guest services, as well as things like adhesive bandages, heating pads and wraps. Stop by the host station, ask any staff member or call directly from your cabin. Pro tip: If you’re prone to seasickness, ask for a cabin on a low deck and mid-ship, since they pitch the least in relation to the rest of the ship.</p> <p><strong>Taking sketchy DIY excursions</strong></p> <p>This really depends on the location, but in lesser-known areas, it is generally wise to stick to the ship-sponsored excursions as opposed to relying on sales pitches from locals, taking internet advice or just winging it. After all, you want to make sure you don’t get taken advantage of, you’re safe and the ship doesn’t leave without you if the excursion runs late!</p> <p><em>What to do instead</em>: Stick to reputable excursions. Your cruise director will have a list of ship-sponsored excursions and will also be able to advise you on local companies that the cruise line has worked with. It also never hurts to do research before setting sail, looking up your particular ports-of-call and seeing what excursions you might want to ask about.</p> <p><strong>Going too far from the ship</strong></p> <p>It’s fine to go ashore independently and find your own adventures, but I’ve seen too many guests end up losing track of time or distance, and then end up waving the ship goodbye from shore. If this happens, you’ll have to find your own travel to the cruise ship’s next port of call.</p> <p><em>What to do instead</em>: Instead of driving yourself, find a local taxi driver who knows the area well. Just be sure to negotiate the price and time before hopping in. If you do decide to go it alone, stay fairly close to port, watch the clock and build in extra time for things like traffic jams. Make sure to get back to the boat at least 30 minutes before boarding time.</p> <p><strong>Underestimating how windy it gets at sea</strong></p> <p>Anytime you’re outside on the ship, make sure to secure all your belongings. Hold on tightly if you’re walking around, and if you’re putting your items down, place them in a zippered bag attached to a chair or table, or tether larger items (like blankets) to furniture. It doesn’t take much wind to launch your mobile phone, hat or glasses into the ocean. This happens far more often than you might think!</p> <p><em>What to do instead</em>: I recommend that guests always bring towel clips for securing towels, clothing, thongs and other flighty items. Your ship may come equipped with some anti-wind protections like special shelters by the pool, lockers or wind breaks.</p> <p><strong>Not honouring cruise traditions</strong></p> <p>Ships, cruise lines and even cruising culture in general have their own traditions. The most popular one on all cruise lines is the “Cruising Duck.” Never heard of it? Guests bring a rubber duck and hide it around the ship to be discovered by others. But there are many more traditions based on individual cruise lines, travel routes or themes (say, a Disney cruise), and part of the fun is getting to discover them. You can read up about them on online forums or just wait to be surprised.</p> <p><em>What to do instead</em>: Participating in these little traditions will make it more fun for you on your trip, and it’s a great way to integrate yourself into the cruising community. It’s especially fun if you’re doing a themed cruise.</p> <p><strong>Not following current health protocols</strong></p> <p>Health protocols change often, especially post-pandemic. For instance, most cruise ships now require proof of COVID-19 vaccination. Some are still doing rapid tests before boarding. Most prefer (but don’t require) you to wear a mask if you develop any symptoms of illness while aboard. If you test positive for an infectious illness, you’ll be quarantined. And remember, it’s not just COVID they’re concerned about: Outbreaks of norovirus and influenza are common in the close quarters of cruise ships.</p> <p><em>What to do instead</em>: Stay up to date on the current rules, and do your best to follow them. This information should be given to you the week before your cruise, via email or your online portal. You can also check the website, call customer service or talk to a host during the boarding process. But please don’t argue with us – we don’t make the rules. If you need clarification or an exception, speak to the ship’s doctor.</p> <p><strong>Not booking your next cruise while you're still on the ship</strong></p> <p>This may sound crazy, but it’s one of the smartest cruise tips. Booking your next cruise while on your current cruise is a terrific way to make the most of free onboard credit and loyalty points. Once you leave the ship, the deals they’re offering will be gone.</p> <p><em>What to do instead</em>: Ask your host about what deals they are offering before you disembark. This is the best time to get a great deal on your favourite cruises – and ones that won’t be available at a later date. Cruise lines really want you to book your next cruise while you’re still there and excited, so they may offer you a cheaper upgrade to a higher tier of the loyalty program and/or nicer perks on your next cruise. If you can book at this time, you definitely should.</p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/travel/cruising/ive-worked-on-cruise-ships-for-10-years-these-are-the-mistakes-every-traveller-should-avoid?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Cruising

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The pleasure and pain of cinephilia: what happened when I watched Groundhog Day every day for a year

<p>“What would you do if you were stuck in one place, and every day was exactly the same, and nothing that you did mattered?” </p> <p>So asks time-stranded weatherman Phil Connors, played by Bill Murray, as he begins to come to grips with his predicament in the 1993 comedy classic <em>Groundhog Day</em>. </p> <p>On February 2, while reporting on the annual Groundhog Festival in the quaint Pennsylvanian town of Punxsutawney, Phil becomes trapped in a time warp where he lives the same day over and over again.</p> <p>In 2021 I was wrestling with the same question. Living in lockdown, I was feeling frustration, ennui, and like forward progress had ground to a halt. The circumstances created an opportunity to subject myself to a very unusual challenge: to watch the same film once a day, every day, for a year. </p> <p>As a film scholar and cinephile, I wanted to find out how well a movie would sustain this kind of viewing and what a viewer might get out of the experience. <em>Groundhog Day</em> was the natural candidate. </p> <p>On a Monday morning in September of 2021, I sat down on my couch and hit play.</p> <h2>The act of watching</h2> <p>In the first month, my primary engagement was with the narrative. </p> <p>Like many previous viewers, I found myself asking how long Phil was trapped in the loop for (my own approximation is 30 years, which sits between the 10 years offered by director Harold Ramis and the 10,000 years in the original screenplay by Danny Rubin). </p> <p>I questioned the credibility of Rita (Andie MacDowell) falling in love with Phil having only known him for a day. I wondered how much of Murray’s performance was improvised (in Rubin’s words, <a href="https://www.reddit.com/r/IAmA/comments/qhkyh/comment/c3xp27e/">some “colouring”</a> but proportionally less than is assumed).</p> <p>Gradually, my familiarity with the narrative led me to shift focus. Rewatching became about exploration, as I sought to discover details the average viewer may have missed. </p> <p>I began to notice the re-occurrence of certain extras from scene to scene, building my own narrative around their identities. I realised the boy in a wheelchair in the background of the hospital scene is the same boy Phil will eventually save from breaking his leg every day. </p> <p>I consumed as much extra material on the film as possible. <a href="https://howtowritegroundhogday.com/">Rubin’s screenplay</a> and accompanying commentary, film critic Ryan Gilbey’s <a href="https://www.bloomsbury.com/us/groundhog-day-9781838716035/">detailed monograph</a> and Harold Ramis’s commentary were all illuminating. I realise in hindsight that I was following my natural inclination as a scholar, to try to understand something more fully by diving more deeply into it. </p> <p>And then I reached the doldrums. </p> <h2>Shifting perspectives</h2> <p>By the midway point, my viewing had shifted into a mode of cataloguing and memorisation. Phil Connors’ weather reports ran through my head unbidden, and I had built myself a mental map of Punxsutawney to the extent I felt like I could give directions to a visitor. I began to talk to the film as it played. </p> <p>Some days, the viewing felt like a curse.</p> <p>When Rita discovers Phil’s dilemma, she says: “Maybe it’s not a curse. Maybe it depends on how you look at it.” </p> <p>My own shift in perspective came into play in the final three months. I found myself returning to the exploratory mode of viewing, encouraged by sharing and discussing theories with others who liked the film but who weren’t nutty enough to watch it hundreds of times.</p> <p>New theories emerged. </p> <p>I decided the bartender at the Pennsylvanian Hotel is clearly aware of Phil’s predicament (make note of his knowing looks and how quickly he serves them their favourite drinks), and that one of the Punxsutawney townspeople is clearly having an affair, as he can be seen visiting the Groundhog Festival with his wife and the banquet with his mistress. </p> <p>I’m not the first to posit <a href="https://www.cbr.com/groundhog-day-movie-theory-ned-ryerson-devil/">alternative readings</a> of the film, but I understood in my final stretch of viewing that a film can transform with us, revealing new layers from viewing to viewing. </p> <h2>Films as friends</h2> <p>In recent years, many scholars have examined the practice of repeat viewing, particularly with the emergence of technologies that provide flexibility to view when and where we like. </p> <p>Film theorist Barbara Klinger <a href="https://www.ucpress.edu/book/9780520245860/beyond-the-multiplex">suggests</a> familiar movies have the capacity to become our “friends” and she introduced the term “karaoke cinema” to describe the joy of deep familiarity and quotability, arguing this experience provides the audience with an element of both comfort and mastery.</p> <p>My experience certainly affirms her claims. Watching <em>Groundhog Day</em> every day for a year provided me with a deeper appreciation for how a film may contain multitudes – particularly those we choose to willingly re-experience. </p> <p>The legacy of <em>Groundhog Day</em> can be seen in the recurring appeal of the time loop narrative in TV shows and films such as Palm Springs, Russian Doll and Happy Death Day. </p> <p>And, like every piece of worthwhile art, it can also sustain its own deep interrogation and reveal to the curious rewatcher its multifaceted layers and dimensions.</p> <p>On reaching the finish line I was elated and celebrated with a final viewing on the big screen. I have a feeling it will be some time before I revisit the film, but it’s comforting to know it will be there when I’m ready, an old friend who welcomes visitors.</p> <p><em>Image credits: Columbia Pictures</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/the-pleasure-and-pain-of-cinephilia-what-happened-when-i-watched-groundhog-day-every-day-for-a-year-198668" target="_blank" rel="noopener">The Conversation</a>. </em></p>

Movies

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12 tricks to save every last drop of beauty products

<p>It’s easy to end up spending a fortune on beauty products. All too often you can find yourself caught short when your favourite product runs out just when you need it. So to save some of your hard-earned cash, try some of our tips to make your products go the extra mile.</p> <p>1. If you have a favourite foundation that’s only got a bit left in the bottle, add some Sorbolene cream, shake well, and turn it into a tinted moisturiser.</p> <p>2. Don’t throw away plastic tubes of product such as eye cream, foundation or lip balm. Cut off the ends and scrape out the remaining product to get a couple more uses out of it.</p> <p>3. Remove the hard top layer of your powder compact (caused by the oils in your skin) by placing a strip of sticky tape over it. When you lift it off, the top layer will come off too leaving you with a like-new compact.</p> <p>4. Dropped and broken an eye shadow, blush or powder foundation? You can fix this by pouring a small amount of rubbing alcohol into the container until the product becomes a paste. Use your finger to press the product back together. Once the alcohol evaporates you will have a solid product once again.</p> <p>5. Bring your dried out mascara back to life with a few drops of saline solution. Pop the lid back on, shake well, and use again.</p> <p>6. Another mascara tip for when you’re running low is to place the container in a cup of warm water before use. This will loosen the product from the insides of the tube. Remember though that mascara should only be kept for about three months, so toss it if it is past its best.</p> <p>7. Broken your favourite lipstick? You can melt it with a lighter and join it back together. Wind up the lipstick that is still in the tube and use the flame from a lighter to gently melt it a little. Then do the same with the matching end of the broken piece. Push the two pieces together and smooth out the sides with your finger. Allow it to dry and it should be as good as new.</p> <p>8. If your powder blush has crumbled, turn it into a lip colour by adding a blob of Vaseline. Mix with a spoon and store in a small tub with a lid.</p> <p>9. Use a crumbled eye shadow to make your own nail polish. Simply add the fine powder to a clear nail polish, shake well and use. Works well with glitter-based eye shadow too for a sparkly look.</p> <p>10. If you have old nail polish that you can’t get open, place the handle in a mug of warm water. This should loosen it enough to be able to open.</p> <p>11. Turn your last few drops of perfume into a scented moisturiser by adding it to a tub of lotion.</p> <p>12. Keep your make-up brushes in good condition by wetting with warm water and then rubbing in some olive oil. Rinse under warm water to remove excess product, and then rub in some shampoo to get the last of the make-up out. Leave to dry before storing. </p> <p><em>Image credits: Getty Images</em></p>

Beauty & Style

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WHO reveals new “imminent threat in every region of the world”

<p>Two major public health bodies have now declared measles as an “imminent threat” to the global community.</p> <p>The Centres for Disease Control and Prevention (CDC) and the World Health Organisation (WHO) feared that a record decline of measles vaccination rates and persistent outbreaks mean that the respiratory virus is an “imminent threat in every region of the world”.</p> <p>WHO Director-General Dr Tedros Adhanom Ghebreyesus said it was “absolutely critical” that immunisation programs were bought back on track to avoid what he said is a “preventable disease”.</p> <p>“The paradox of the pandemic is that while vaccines against Covid-19 were developed in record time and deployed in the largest vaccination campaign in history, routine immunisation programs were badly disrupted, and millions of kids missed out on lifesaving vaccinations against deadly diseases like measles,” said Dr Ghebreyesus.</p> <p>Measles is one of the most contagious viruses, being transmitted through water droplets released in sneezes and coughs coming from infected people. In fact, the CDC states that nine out of 10 people who are not vaccinated against the disease will become infected in the advent of exposure.</p> <p>Common symptoms include fever, cold-symptoms, conjunctivitis and red and blotchy rashes that first appear around the face and hairline before spreading around the body.</p> <p>The measles, mumps and rubella-containing vaccines administered through childhood are considered the best defence against the disease and significantly reduce outbreaks.</p> <p>According to the WHO, India, Somalia and Yemen are the three countries with the largest measles outbreak. As always, consult your doctor if you’re concerned about measles or vaccination updates.</p> <p><em>Image: Getty</em></p>

Body

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10 vintage camping hacks every camper should know

<p>Camping out for more than a night or two can bring the same challenges – ones my own family faced all the time, back when most people lived without air conditioning. When we’re hit with crazy humidity or rainy days, I’ve had to recall my mother’s old tricks for keeping the salt from clumping, the grill clean, and much more, so we can enjoy great meals made over a crackling fire.</p> <p><strong>Create a dry box</strong></p> <p>Invest in an airtight and waterproof container to store your camping essentials. I’m talking a box of matches, a torch plus batteries, first aid supplies, a few protein bars, and any other small, must-have items. This will come in handy if you’re camping in damp or rainy conditions.</p> <p><strong>Invest in a small thermometer</strong></p> <p>Place a small stick-on thermometer inside your esky lid to ensure that the temperature inside is a food-safe 1.6-4.4C°. And if you want to upgrade your esky situation, invest in a waterproof cooler light so you can see what you’re looking for after the sun goes down.</p> <p><strong>Make your own ice packs</strong></p> <p>Keep a few empty milk containers or water bottles the weeks before you head out into the wilderness. Wash thoroughly, allow to dry, and refill with clean tap water at home. Freeze and place in your cooler to keep the contents cool but dry.</p> <p><strong>Save aluminium foil</strong></p> <p>Save that used aluminium foil! Crumple it up and store in a zip-top bag to take along. Use it to scrub down the campfire grate or grill, clean your cast iron skillet or Dutch oven, and to scrape bark off your marshmallow sticks.</p> <p><strong>Keep your salt from clumping</strong></p> <p>Take a cue from your local cafe and put a few grains of rice in your salt shaker to keep the salt flowing instead of clumping together. Using a plastic shaker with a snap-down lid is also helpful to keep moisture out and salt inside where it belongs.</p> <p><strong>Don't forget your spices</strong></p> <p>Bringing along armfuls of spices can seem inconvenient, but you still want flavour in your favourite camping meals, right? Instead, repurpose Tic-Tac containers and other small, food-safe tins and use them as makeshift spice jars. Store them in a zip-top bag or plastic tub to keep them dry.</p> <p><strong>Prep what you can in advance </strong></p> <p>Once you’re in the great outdoors, you won’t want to spend a ton of time meal prepping. Opt for no-cook meals or prep your ingredients at home before you leave. Pancake batter can be made at home, stored in a clean container or squeeze-top bottle, and kept in the esky until you’re ready.</p> <p><strong>Get creative with your fire starters</strong></p> <p>A proper campfire is made with crumpled paper, kindling and firewood, but that can be a lot to gather. Instead, you can get your fire started with some unconventional materials, like dryer lint (you can pre-portion this by stuffing it into toilet paper tubes) or even corn chips!</p> <p><strong>Bring your cast iron skillet or Dutch oven from home</strong></p> <p>Don’t fuss with multiple pots and pans when you camp or special camping cookware. Instead, bring just your cast iron skillet or Dutch oven. Cast iron can withstand the elements and can be used over a propane cooktop, grill, or straight over the campfire.</p> <p><strong>Grab some bright-coloured ribbon</strong></p> <p>Stop tripping over tent tethers and running into the clothesline! Tie neon-coloured ribbon (or even fabric scraps) onto these cords to keep from getting tangled up. Use these old-school tricks and your entire outdoor experience will be way more enjoyable.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/travel/10-vintage-camping-hacks-every-camper-should-know?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Travel Tips

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The three worst passengers on every flight

<p>Airplane passengers seem to be leaving common sense and decency at the terminal more often than not these days, and flight attendants are starting to have enough.</p> <p>In a series of interviews anonymous flight attendants have revealed the three types of passenger categories that cause them the most mid-air grief while flying.</p> <p>Make sure you don’t fall into one of these categories:</p> <p><strong>1. Unruly families</strong></p> <p>An anonymous flight attendant wrote for <em>The Independent</em>, “There are several breeds of summer traveller who truly vex the mind and break your soul, and the holidaying family is one of them.”</p> <p><strong>2. Church groups</strong></p> <p>Another flight attendant told <em>The Independent</em> that travelling church groups can be a problem, especially those that tried to form prayer circles at inappropriate times.</p> <p><strong>3. Drunken passengers</strong></p> <p>Drinking on flights is also a problem, with one flight attendant writing on Reddit telling of a woman who had boarded her flight to Las Vegas after drinking at the airport.</p> <p>"On the flight she spilt her water on her sandwich she bought and demanded we compensate her with five vodkas and 10 blankets for the mess,” she wrote.</p> <p>“Mind you she is the one who spilt the drink on herself, not one of us."</p> <p>What do you think? Are people behaving worse on planes these days?</p> <p><em>Image: Getty Images</em></p>

International Travel