Search

Days are getting shorter and colder. 6 tips for sticking to your fitness goal

<a href="https://theconversation.com/profiles/juliana-s-oliveira-709434">Juliana S. Oliveira</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/anne-tiedemann-409380">Anne Tiedemann</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/cathie-sherrington-561141">Cathie Sherrington</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/leanne-hassett-1497197">Leanne Hassett</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Daylight saving ends this weekend. The days are shorter and getting colder. It’s less appealing to cycle to work, walk after dinner, or wake up early to hit the gym. But we all know daily physical activity is essential for our health and wellbeing. Physical activity releases feel-good neurotransmitters in our brains, which help to alleviate <a href="https://bjsm.bmj.com/content/57/18/1203">stress, anxiety, and depression</a>. It also helps <a href="https://www.cdc.gov/chronicdisease/resources/infographic/physical-activity.htm#:%7E:text=Regular%20physical%20activity%20helps%20improve,depression%20and%20anxiety%2C%20and%20dementia.">prevent diseases</a> such as diabetes, heart disease and some cancers. Regular physical activity can prolong life and improve overall quality of life. However, many of us find it difficult to achieve the <a href="https://bjsm.bmj.com/content/54/24/1451">recommended 150 minutes of moderate intensity physical activity</a> each week. In fact, three out of ten Australians and half of Australians aged 65 and over are <a href="https://www.aihw.gov.au/reports/physical-activity/physical-activity">inactive</a>. So, what can you do to stay motivated and keep moving regularly through the darker months? Here are some tips. <h2>1. Nail those goals</h2> Goals can provide us with a sense of purpose, meaning and direction. But just aiming to “get fit” is less likely to cut it than goals that are SMART: specific, measurable, achievable, realistic and time-bound. Specific goals are based on an observable behaviour or activity, such as step count, yoga, or competing in an event. Measurable goals can be tracked, so you can easily tell whether you have ticked them off. Achievable goals are realistic and based on your current fitness and abilities. But they can and should still be challenging. If you’ve only ever run 5 kilometres, it won’t be realistic to aim for a half marathon in the next month. But you could aim for 10 kilometres. Relevant goals hold personal meaning for you. Articulating why it’s important will help motivate you to do it. Time-bound goals include a target date for achieving them. You can always revisit your deadline if you’re ahead of schedule or if it’s too unrealistic. An example of a SMART goal could be: “I will walk 10,000 steps every weekday within a month.” Then you can break it down into short-term goals to make it more achievable. If you currently walk 6,000 steps each day, you can increase steps by 1,000 every week to reach 10,000 by the end of the month. <h2>2. Keep track</h2> More than <a href="https://www.deloitte.com/au/en/Industries/tmt/blogs/digital-consumer-trends-who-is-purchasing-what-now.html">90% of Australians own a smartphone</a> and more than <a href="https://www.deloitte.com/au/en/Industries/telecom-media-entertainment/blogs/digital-consumer-trends-touch-less-healthier-wiser.html">two in ten own a fitness tracker or a smartwatch</a>. These devices can help you track your goals and activity, keep you accountable and increase your motivation. A 2021 systematic review suggests fitness trackers and smartphone apps <a href="https://bjsm.bmj.com/content/55/8/422">can assist people</a> to increase their step count by up to 2,000 steps per day. <a href="https://bjsm.bmj.com/content/54/20/1188">Our research</a> demonstrated fitness trackers can also be helpful in increasing physical activity among older people. If you don’t have a fitness tracker, you can buy low-cost pedometers or track your activity times using paper and pen. <h2>3. Plan for success but prepare for barriers</h2> Take some time to think about the potential barriers that could prevent you from being active and plan solutions to overcome them. For example, if the cost of physical activity is too high for you, try to find options that are free, such as walking or running. You can also consider free online programs or streaming videos. If you find it difficult to fit exercise into your busy schedule, try exercising early in the morning before you start your day and laying out your workout clothes the night before. You could consider joining a gym with flexible timetables. A good strategy is to try to fit physical activity into your daily routine, such as walking or cycling to work. If you are living with a chronic health condition or disability, consider seeking guidance from a health professional such as an <a href="https://www.essa.org.au/Public/SearchAEP.aspx?WebsiteKey=44cfee74-3fc3-444e-bb5f-77729c390872">exercise physiologist</a> or <a href="https://choose.physio/find-a-physio">physiotherapist</a>. Start slow and gradually increase your activity and find something you enjoy so you are more likely to keep doing it. <h2>4. Team up with a workout friend</h2> Physical activity can be more fun when you do it with someone else. Studies show <a href="https://www.sciencedirect.com/science/article/abs/pii/S0167494322002953?via%253Dihub&sa=D&source=docs&ust=1712015093947627&usg=AOvVaw1XGQBMDMFspL5YrQtKo3h">working out with friends can be more motivating and enjoyable</a>. It can also help with accountability, as some people are more likely to show up when they have a workout partner. So, <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(13)60407-9/fulltext">find a friend</a> who supports your goal of being more active or maintaining your current activity levels. <h2>5. Plan yourself a little treat</h2> Make an appointment with yourself in your diary to exercise. Approach it as just as important as meeting a friend or colleague. One idea is to delay something you’d rather do and make it a reward for sticking to your activity appointment. If you really want to go out for coffee, do a hobby, or watch something, go for a walk first. Research shows <a href="https://www.nature.com/articles/s41746-019-0164-3">incentives can dramatically increase physical activity levels</a>. <h2>6. Find a coach</h2> If you want more support, <a href="https://bjsm.bmj.com/content/51/19/1425">health coaching</a> might be an option. Trained professionals work one-on-one with people, sometimes via telehealth, to find out what’s reducing their motivation to make healthier choices, such as exercise. Then they employ behaviour change techniques to help them meet their health goals. Our recent research suggests health coaching can improve physical activity in <a href="https://bjsm.bmj.com/content/58/7/382">older people</a> and those with <a href="https://www.sciencedirect.com/science/article/pii/S183695532400002X">chronic pain</a>. In <a href="https://www.gethealthynsw.com.au/#:%7E:text=About%20the%20Get%20Healthy%20Service&text=Delivered%20by%20NSW%20Health%2C%20the,and%20achieve%20your%20health%20goals">New South Wales</a>, <a href="https://lifeprogram.org.au/">Victoria</a> and <a href="https://www.myhealthforlife.com.au/">Queensland</a>, these sessions are government-subsidised or free.<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/226619/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/juliana-s-oliveira-709434">Juliana S. Oliveira</a>, Postdoctoral Research Fellow, Physical Activity, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/anne-tiedemann-409380">Anne Tiedemann</a>, Professor of Physical Activity and Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>; <a href="https://theconversation.com/profiles/cathie-sherrington-561141">Cathie Sherrington</a>, Professor, Institute for Musculoskeletal Health, School of Public Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/leanne-hassett-1497197">Leanne Hassett</a>, Associate Professor in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Getty Images 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/days-are-getting-shorter-and-colder-6-tips-for-sticking-to-your-fitness-goals-226619">original article</a>.

Body

7 ways to create realistic financial goals that you'll actually stick to

Establishing robust financial habits not only fosters comfort but also alleviates anxieties about the road ahead. A positive change in our financial circumstances commences with a shift in our money mindset. When you shift to creating lasting change, you can achieve more than you believe is possible. When creating financial goals that you’ll actually stick to, parallels can be drawn between achieving physical and financial fitness. Let’s take a look. <ol> <li>Precision in Goal Setting</li> </ol> Just like any other endeavour, the path to financial well-being requires setting clear objectives that are both quantifiable and feasible. Whether it's building an emergency fund or saving for a major purchase, your goals need to be well-defined and measurable. Just as a fitness regimen consists of various exercises targeting different muscle groups, your financial goals should cover different aspects of your financial life. <ol start="2"> <li>The Inaugural Step</li> </ol> The hardest part is starting – there will always be competing priorities. Think of it as taking one step at a time. Starting your financial goals might feel overwhelming due to competing priorities and uncertainties. Start small and build momentum gradually. Establish a budget, track your expenses, and save a modest amount regularly. <ol start="3"> <li>Avoiding Extreme Measures</li> </ol> Remember, lasting change comes from sustainable actions. Financial quick fixes like waiting for bonuses or tax returns won't foster healthy habits and can lead to financial fatigue. Instead, embrace gradual progress; small efforts compound over time. The allure of crash diets can be tempting, but they rarely yield lasting results. Instead, opt for consistent, manageable actions. Focus on building sustainable habits, like making regular contributions to savings or investments. <ol start="4"> <li>The Power of Knowledge</li> </ol> Equip yourself with information. Education is a powerful tool in achieving financial well-being. Understanding the options available is pivotal to making informed financial decisions. Gain a comprehensive understanding of your financial options. Research investment opportunities and strategies that align with your goals. Knowledge empowers you to navigate the complex landscape of personal finance confidently. <ol start="5"> <li>Exploration of Strategies</li> </ol> Just as someone might prefer running over cycling, finding financial strategies that resonate with you enhances your chances of long-term success. Experiment with diverse approaches to identify what resonates best, reducing stress and enhancing commitment. Opt for strategies that resonate with your values, minimise stress and amplifying commitment. <ol start="6"> <li>Consistency </li> </ol> Success lies in cultivating steady habits over time, ensuring enduring benefits. Just as regular workouts lead to improved physical health, cultivating small, consistent financial habits over time leads to enhanced financial well-being. Set up automated transfers to savings accounts, make incremental increases in contributions, and avoid overspending. <ol start="7"> <li>Intermittent Rewards</li> </ol> Occasionally treat yourself. Sporadic indulgences can enhance well-being and acknowledge hard-earned victories. Rewarding yourself for achieving financial milestones enhances your commitment and prevents financial fatigue. It's essential to strike a balance between frugality and enjoyment. By embracing these principles, we not only engineer realistic financial objectives but also cement a commitment to achieving them. That’s the key to lasting financial prosperity. Amanda Thompson, author of Financially Fit Women, is a sought-after speaker and qualified financial adviser. As the founder of Endurance Financial, Amanda is driven to support women to have a great relationship with money and own their own financial success. For more information visit <a href="http://www.endurancefinancial.com.au">www.endurancefinancial.com.au</a> Image credits: Getty Images

Money & Banking

Australia to put “selfie sticks” in space

A “selfie stick” for a satellite? It sounds strange. And simple. But it’s one of those typically tricky – and necessary – challenges facing Australia’s emerging space industry. The University of South Australia was one of three universities and 23 businesses of the iLAUNCH hub to share $180 million in funding this week to secure a future sovereign space industry. They all face the same challenge: to build lightweight but resilient satellite components locally. For UniSA, manufacturing specialists Amaero and SMR Australia, and the Defence Science Technology Group in Adelaide, the focus is on 3D printing. “The selfie stick is a concept to give the public an appreciation of what we’re trying to do,” says Industry Associate Research Professor Colin Hall. And that’s being able to fabricate complex optical components for satellite imaging systems. So why do satellites need “selfie sticks”? “We need to know what’s happening to them,” he says. “We want to see everything. Did it deploy right? Did an electrical short cause a malfunction? Or was it some sort of external influence – like a solar flare?” It’s part of a project to develop a “black box” flight data recording system for satellites. “It’s very challenging to get anything to operate properly in space, and that’s after getting it qualified and certified,” he says. It must be of high quality. It must be reliable. It must be lightweight. It must be durable. It also must burn up in re-entry and not punch any unexpected holes in the ground. <div class="newsletter-box"> <div id="wpcf7-f6-p191600-o1" class="wpcf7" dir="ltr" lang="en-US" role="form"> </div> </div> That makes something as traditional as an optic lens a challenge. “You can take the traditional manufacturing route with a block of aluminium alloy or titanium, machine it into shape and polish it to the right tolerances,” says Dr Hall. “But we came from a different position not normally associated with high-end optics – 3D printed plastic”. UniSA’s done something similar before. In 2011, it came up with the first plastic mirrors for the automotive industry. “We had to pass all the certifications such as being resistant to harsh chemicals, abrasion, pressure and heat,” Dr Halls says. “It was a matter of having a lightweight mirror and finding new places to put it”. A 3D printer builds a space-grade plastic formulation into the necessary interlocking shapes. Then a vacuum deposition technique applies a 50-nanometer thick layer of reflective metal. This is then given a protective clear ceramic coating. “You have to get the chemistry right, the temperature right and the pressure right,” he says. The end result is a high-quality optic finish on a set of perfectly fitting lenses. While the manufacturing process is complex, the end product is as simplified as possible. “It’s more easy to create complex shapes,” says Dr Hall. “That means you can simplify the optics to the point where you may only need one camera lens capturing an image of the whole satellite”. Another advantage of 3D printed optics is their weight and density. They’re about half that of comparable glass and one third that of titanium-based components. Challenges remain. Among them is establishing the thermal expansion properties of any 3D printed plastic framework. One side can be facing the extreme heat of the sun. The other is in the cold black shadow of space. At stake is a place in the burgeoning low-Earth observation satellite industry. “There’s much more demand now for high-end optical components,” Dr Hall says. His team is also working with the CSIRO to produce selective filters for the sensors on its upcoming Aquawatch water quality observation satellite. <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=191600&title=Australia+to+put+%E2%80%9Cselfie+sticks%E2%80%9D+in+space" width="1" height="1" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /> <div id="contributors"> <a href="https://cosmosmagazine.com/technology/robotics/selfie-sticks-space/" target="_blank" rel="noopener">This article</a> was originally published on <a href="https://cosmosmagazine.com" target="_blank" rel="noopener">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/jamie-seidel" target="_blank" rel="noopener">Jamie Seidel</a>. Jamie Seidel is a freelance journalist based in Adelaide. Image: University of South Australia </div>

Technology

10 ways you’re shortening the life of your non-stick cookware

The benefits of non-stick pans Non-stick pans are a must-have for every home chef. Not only are they easy to use, but they also promote a healthier lifestyle because you don’t need to use as much oil with them. This type of cookware also shortens your clean up time because there should be less stuck-on food. As wonderful as they are, there’s just one problem: non-stick pans often need to be replaced because they lose their efficacy. Regardless of the quality of the pan itself or what you paid for it, all types of non-stick pans – whether they have ceramic, enamel, Teflon, or another type of coating – are sensitive to high heats. They also need to be cleaned in a very specific way. To help your non-stick cookware last as long as possible, avoid making the following mistakes. Not seasoning your pan before first use It’s common knowledge that you should season your cast iron skillets with cooking oil before using them for the first time. However, some people assume that this rule doesn’t apply to non-stick pans, which isn’t the case. “As with most fine cookware, always season it before first use with oil or butter to avoid food from sticking,” says Daniel Winer, CEO of HexClad Cookware. “Once you’ve seasoned it during the first use, you don’t need to season your pans every time. This will help your pans to stay in good shape.” Cleaning your pans in the dishwasher When you’re done cooking a large meal, you may want to take shortcuts and clean your non-stick cookware in the dishwasher, but that’s a mistake. Culinary consultant Clare Langan says that generally speaking, you want to get in the habit of handwashing cookware. “Some cookware, particularly those with wooden handles, can deteriorate in a dishwasher.” You’ll always want to check the manufacturer’s cleaning recommendations. A gentle yet effective detergent thoroughly cleans pots and pans. Cleaning with an abrasive sponge or tools Not only is it important to handwash your non-stick cookware, but you’ll also want to do it the right way. Contrary to popular belief, you shouldn’t immediately stick your pan in the sink and douse it with water the second you take it off the stove. “To clean non-stick cookware, let it cool first, then use soap and a non-abrasive sponge,” says Langan. You use cooking spray Using cooking spray might feel like a good idea or even a healthy choice, but according to lifestyle director Lisa Freedman, it can damage non-stick cookware. “A lot of people use cooking spray with non-stick cookware thinking that less is more. But over time, you’ll start to see a build-up of the spray that doesn’t burn off during cooking. It gets sticky and gross,” she says. She recommends using whole fats like oil and butter instead. You put non-stick cookware in the oven To be clear, it is safe in some instances to use non-stick cookware in the oven, however, that doesn’t mean you should do so without checking the manufacturer’s instructions. Jeff Malkasian of Viking Culinary explains that most non-stick cookware has a maximum temperature it can safely withstand for oven use, but most of us aren’t checking what it is before we do. “If you are finishing off your dish in the oven, make sure you know what temperature it can handle first,” he says. To prevent any accidental mistakes, it’s best to buy a set of non-stick cookware that can withstand high heat. You use metal cooking tools Using a metal spatula with non-stick cookware is a major no-no, says culinary expert Ligia Lugo. “The non-stick coating on your pan, known as Teflon, is not as hard as metal and can get damaged very easily if you use metal tongs, forks, spoons, spatulas, etc. in the cooking process,” she says. “To avoid ruining your expensive cookware, avoid using metal utensils at all costs and swap them out for wooden or high-heat silicone ones.” You're storing your pans incorrectly When organising your cupboards and drawers avoid placing the pans in one another so that the bottom of one pan is in contact with the non-stick coating of another pan. The metal exterior of a pan can damage the polymer coating and ruin it. A better idea is to hang your pans from a pot rack or hooks, or place a face washer or other small cloth between each pan. You cook very acidic foods When organising your cupboards and drawers avoid placing the pans in one another so that the bottom of one pan is in contact with the non-stick coating of another pan. The metal exterior of a pan can damage the polymer coating and ruin it. A better idea is to hang your pans from a pot rack or hooks, or place a face washer or other small cloth between each pan. You try to brown food in a non-stick pan While you can cook lots of dishes in a non-stick pan, it isn’t ideal for everything. Jake Kalick cautions against searing vegetables or proteins in a non-stick pan. “If you’re looking to sear chicken, steak or get a char on vegetables you’re much better off using a pan with a stainless cooking surface,” he says. “A non-stick coating creates somewhat of a steaming effect which prevents your food from browning.” Purchase a stainless-steel frying pan for searing. You will need to add oil, but you’ll save your non-stick pans. You cook your food at the wrong temperature for your non-stick pan Most non-stick pans aren’t meant for high heat cooking. “Extremely high temperatures can lead to warping, blistering of the finish, and shorter life in general,” says Lam. But if you like cooking certain foods at a high temperature, that doesn’t mean you have to forgo non-stick cookware altogether. You just have to choose the right type. Avoid Teflon coated pans, which can be very dangerous to use at high heat or if scratched. Instead, opt for enamel, porcelain or ceramic-coated stainless steel pans, which can be used at temperatures up to 180 degrees Celsius. You're using your non-stick pan under the grill An oven grill is great for certain dishes like steak, chicken and pork chops. But make sure you aren’t using your non-stick cookware under the grill because it can reach up to 260 degrees Celsius, which is way too hot for even the most oven-friendly non-stick pans. Written by Amanda Lauren. This article first appeared in <a rel="noopener" href="https://www.readersdigest.co.nz/kitchen-tips/10-ways-youre-shortening-the-life-of-your-non-stick-cookware" target="_blank">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a rel="noopener" href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA87V" target="_blank">here’s our best subscription offer.</a> Image: Getty Images <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Home Hints & Tips

Karl's joke about the Queen's walking stick goes global

Karl Stefanovic has made headlines across the UK after making a crude joke about the Queen using a walking stick at a public engagement for the first time. The monarch was seen using the stick while attending a service at Westminster Abbey marking the centenary of the Royal British Legion. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7844816/queen-stick.jpg" alt="" data-udi="umb://media/3cde2b26359944cc9093727c65ca4188" /> Image: Getty Images As Alex Cullen reported the day’s headlines on Wednesday, he said, “She was using a cane. She was 95.” Stefanovic replied: “She could use it to beat you up.” “I’d let her win. She’s 95,” Cullen joked. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7844814/cullen-queen.jpg" alt="" data-udi="umb://media/3b7ca1c8bc49433780edab0d74303d73" /> Image: Today / Channel 9 “She would smash you bro,” Stefanovic continued, to which Cullen said: “She would smash me and then jump on me.” “I suppose she is single,” Stefanovic replied, prompting laughter across the panel. “And shout at me for being a proud Republican,” Stefanovic added. Since the episode aired, the hosts have received some backlash on social media. British supporters of the Queen took to Twitter to share their criticisms and call for Stefanovic’s firing, while British and US news publications described the joke as “crude”, “gross”, and “uncolored”. <blockquote class="twitter-tweet"> Today host Karl Stefanovic makes gross joke about Queen Elizabeth, 95, using a walking stick <a href="https://t.co/vsQdM43R2L">https://t.co/vsQdM43R2L</a> — USMAIL24 (@usmail24) <a href="https://twitter.com/usmail24/status/1448255493621886976?ref_src=twsrc%5Etfw">October 13, 2021</a></blockquote> “Not the 1st time Aussie showbiz clowns have mocked Our Royal Family to try & improve their status, when it just shows how pathetically desperate the Aussie mainstream media is for presenters, they have to scrape scum from the barrels,” user Upstart Eagle tweeted. “I’m assuming [Stefanovic’s] aged about 12, in which case he needs his arse smacked and no supper,” author Peter Maughan tweeted. <blockquote class="twitter-tweet"> Karl Stefanovic makes crude joke about the Queen using a walking stick. Stefanovic & Cullen should be fired for their rudeness, disrespect & crude insinuations, that stick is to help our 95 year old Queen & that sort of rubbish on our TV program should be dealt with harshly, — Old Bill (@Cuthred) <a href="https://twitter.com/Cuthred/status/1448119643206529029?ref_src=twsrc%5Etfw">October 13, 2021</a></blockquote> It was the first time the Queen used the walking aid since 2004, when she was recovering following a knee operation. Though many are concerned for the Queen’s health, it is understood she used the stick for comfort. Image: Today / Channel 9

Man’s avocado deodorant stick sends internet into chaos

One man has invented an avocado deodorant stick as a way to make the “fastest avocado toast ever”. Posting to the TikTok page Unnecessary Inventions, the man behind the account introduced his insta invention, "avocado on a stick". At the crux of it, it appears to just be an empty deodorant stick filled with smashed avocado. "I invented the easiest way to make avocado toast," he says as the clip begins. “Meet the avocado on a stick." The tutorial went on to demonstrate how the avocado stick functions much the same as a stick of roll-on deodorant. "This handy little container features fresh, mashed avocado. And you can twist this little knob to reveal a little more avocado," he says. "Then you just grab a piece of toast and spread on your avocado. The fastest avocado toast ever." The video has since been viewed over 4.6 million times. <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7839271/avocado.jpg" alt="" data-udi="umb://media/ea9f3fdaf7fa442d941ee5361f68bbd9" /> "Im so repulsed [sic]" one person wrote. Another added: "That really does not look edible.” "This makes me uncomfortable," a third chimed in. Not all the comments were bad however, with some choosing to admire his “creative take”. “The point is you tried,” one person commented. Another user added: “I appreciate the effort indeed.”

Food & Wine

Is there really a big problem with selfie sticks?

Contiki crews, empty-nesters and girls-on-tour converge and do battle around Europe's tourist traps equipped only with selfie-sticks. Helpless civilians can do nothing but cower and get out of the way as these groups, couples and solo sightseers gather and pose with one hovering with an arm outstretched carrying what looks like a broomstick balancing a pack of cards. Despite the notable bans from sites like the Colosseum, Versailles and Wimbledon the army grows ever larger. "Selfie, Selfie" shout the touts around the Eiffel Tower, the canals of Venice and the Berlin Wall. A bargain for €5 ($8) or two for €7 (you'll need the second one soon enough). Would you like a keyring and some fake Ray-Bans while you're at it? At every stunning view or monument to man's engineering ability they are there, slowly shouldering you out of their next profile picture. Surely selfie is simply shorthand for self-absorbed? If so, my online collections don't paint me as the most altruistic. But the selfie-stick swordfighters don't have time for my scoff; in fact, the good ones are getting the last laugh, just look at Kiwi-tradie-come-globetrotter Logan Dodds and his holiday montage videos which go viral faster than you can high five a GoPro. See kids, his selfie game is so strong he's swapped Grabaseat for cashing cheques from the national carrier. Perhaps in Logan's case, selfie turned out to be shorthand for self-made man travelling the world (care of some digitally savvy media brands desperate to hang with the cool kids). Well if you can't beat them, join them, I thought – no doubt influenced by the RSI my shoulder is getting from holding a camera up at 45 degrees while my frequent travel buddy finds her best angle. But just as I was selecting between a lowly rated (but also lowly priced) selfie stick from JB HiFi or splashing out on the latest GoPro for 10 times the cost (surely if I reached Logan's level of fame and freebies it would pay for itself?) and ambush of sorts occurred. Travel buddy's mother arrives in London with a gift from our last trip together which I had carelessly forgotten – a selfie stick brought from a hustler beside the Arc de Triomphe. It was a two-for-one deal costing the same price of a croque monsieur. The cheese and ham sandwich might have lasted longer. I had been a conscientious objector in this war of plastic wands but in our upcoming trip to Madrid I've now been conscripted to push, shove, take, re-take, oh-no-I-wasn't-ready, re-take again. But as the traveller troops clash with their flimsy, Bluetooth-capable swords on the ground they are completely unaware their weapon of choice's days are numbered. The crusade of the selfie sticks battling for the best tourist-trap turf will soon be replaced by the low hum of hand-controlled devices circling above just high enough that you cannot swat them away. The drones are coming to a sightseeing hotspot near you. A new and soon-constant sidekick for those who refuse to ever really switch off. The selfie war is going aerial and soon your humble holiday snaps will become collateral as they are punctured by dozens of drones in the background. It won't be long until the security guards at the Colosseum are wishing for the good old days of selfie stick battles in the arena. Do you think selfie sticks should be banned? Written by Josh Martin. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>.

Travel Tips

4 mind tricks to help you stick to your New Year’s resolutions

Neil Levy is a Senior Research Fellow in the Uehiro Centre for Practical Ethics at the University of Oxford and a Professor of Philosophy at Macquarie University, Sydney. Every year, millions of people around the world <a href="http://theconversation.com/time-for-a-reset-how-to-make-your-new-years-resolutions-work-51806" target="_blank">make New Year’s resolutions</a>. And every year, the great majority of us <a href="http://www.theguardian.com/lifeandstyle/2009/dec/28/new-years-resolutions-doomed-failure" target="_blank">break and abandon</a> those resolutions. Self-control is a major problem for many of us, so failure to maintain our resolutions isn’t surprising. But is it inevitable? Is there anything we can do to make it more likely that we stick to our resolve? Psychology research can help: here are four things you can do to make it more likely that, this year, you maintain your resolutions. Intentions, constructions and bundles First, you can form <a href="https://en.wikipedia.org/wiki/Implementation_intention" target="_blank">implementation intentions</a>. Multiple studies show people are much more likely to follow through on an intention to do something – say, exercise more – if they form the intention to do it when they encounter a cue. Rather than just intending to exercise more, you might form the intention to set off jogging when the alarm goes off. Forming an implementation intention automates preparation for the behaviour when the cue is encountered. And that makes following through more likely. In <a href="http://www.ncbi.nlm.nih.gov/pubmed/17605571" target="_blank">one study</a>, for instance, women who formed food specific implementation intentions lost twice as much weight as a control group of dieting women. Second, you can focus on abstract properties of events and things rather than concrete properties. Suppose your goal is to eat more healthily, and you’re tempted by a doughnut. A focus on its concrete properties – its sweet stickiness, for instance – <a href="http://oxfordindex.oup.com/view/10.1093/acprof:oso/9780195391381.003.0022" target="_blank">tends to promote consumption</a>. But a focus on its abstract properties, the properties it shares not only with other doughnuts but the broader set of things you find tempting, tends to promote self-control. You might think of the challenge not as “eat this doughnut or not?” but “eat unhealthy food or not?”. This is an application of what’s known as <a href="https://en.wikipedia.org/wiki/Construal_level_theory" target="_blank">construal level theory</a> to the problem of self-control. In general, construing things in more abstract terms tends to facilitate more rational thought and behaviour, possibly because it makes more salient the reasons why we want to exercise self-control in the first place. It’s the effects of a pattern of eating doughnuts – not of eating a single doughnut – that we want to avoid, and these patterns and their effects are abstract properties. In contrast, the low-level properties of a temptation make salient the ways in which it’s immediately rewarding. Relatedly, you can engage in the activity American psychiatrist, psychologist, and behavioural economist <a href="http://www.amazon.co.uk/Breakdown-Will-George-Ainslie/dp/0521596947" target="_blank">George Ainslie calls</a> bundling choices. When you bundle choices, you don’t see them as discrete episodes, unrelated to one another. Rather, you see your current choice as representative of a recurrent challenge. You can bundle choices by regarding yourself not as choosing just how to act now, but rather as choosing how to act now and on every subsequent occasion. I might see my choice whether to eat a doughnut with my coffee as predictive of how I will act in similar situations in the future (whenever I go to the cafe, for instance), thereby bundling my current choice with my future, similar, choices. Just like focusing on abstract properties, bundling helps people to make choices they’re less likely to regret later. Sustainable self-control There’s some evidence that self-control is a <a href="https://en.wikipedia.org/wiki/Ego_depletion" target="_blank">limited resource</a>: the more you use up, the less you have available for future challenges until the passage of time and rest restore your self-control capacities. The third strategy you can employ to maintain your resolutions, then, is to restore your self-control relatively rapidly. Several things seem to help. There’s <a href="http://www.albany.edu/~muraven/publications/promotion%20files/articles/tice%20et%20al,%202007.pdf" target="_blank">positive affect</a>, which involves boosting your mood, say, by watching a funny video. <a href="https://theconversation.com/ego%2520depletion%2520and%2520nature" target="_blank">Exposure to nature</a> also helps restore depleted self-control. Eating <a href="http://www.ncbi.nlm.nih.gov/pubmed/17279852" target="_blank">sweet foods helps too</a>, though that’s a problem if what you’re trying to control is your tendency to eat too much junk, especially since it turns out artificial sweeteners don’t help. <a href="http://www.ncbi.nlm.nih.gov/pubmed/17279852" target="_blank">One experiment</a> showed that while subjects who drank sugar-sweetened milkshakes had their depleted self-control restored, milkshakes flavoured with artificial sweeteners didn’t help at all (despite the fact that people were at chance when it came to guessing whether their drink used sugar or not). Why artificial sweeteners don’t restore self-control, but sugar does, is currently unknown. Fortunately, more recent research has shown that it’s not necessary to actually consume the sugar sweetened food to get the benefits: swishing a sweet drink around your mouth and then spitting it out is <a href="http://espace.library.curtin.edu.au/R?func=dbin-jump-full&local_base=gen01-era02&object_id=188806" target="_blank">just as effective</a>. If self-control is a limited resource, then we can avoid expending it unnecessarily: we can save it until we need it. The fourth strategy for keeping our resolutions, more generally, is avoiding temptations. This seems, and is, obvious, but its importance may go unrecognised. Perhaps people think willpower is more effective than it actually is. Or perhaps they fail to recognise it diminishes with use and across the day (consider how much more likely you are to eat sweets in the afternoon). So they don’t employ this strategy of avoiding temptation as often or as effectively as they might. If you want to eat less chocolate, don’t buy the family size bar (or fall into the old two-for-the-price-of-one trap) and rely on your willpower to ensure you stick to just three squares tonight. When you’re tired, you might find it hard to stick to your resolve. Better to buy a small bar: that way, the hassle of going out to buy more will probably be too great for you to give into your desire for another square of chocolate. You can avoid temptation by choosing the lolly-free aisle at the supermarket; choosing a route home that doesn’t go past the pub; or the bakery, and so on. There’s <a href="http://www.sciencedirect.com/science/article/pii/S0191886914005339" target="_blank">evidence</a> this kind of strategic approach to self-control is more effective than relying on willpower alone. It takes planning to keep your resolution, but if it’s a worthwhile decision, it’ll be worth the effort. Written by Neil Levy. Republished with permission of <a href="http://theconversation.com" target="_blank">The Conversation</a>. <img width="1" height="1" src="https://counter.theconversation.com/content/52145/count.gif?distributor=republish-lightbox-advanced" alt="The Conversation"/>

Mind

Lollypop chicken sticks

Simple yet delicious, this recipe for lollypop chicken sticks from NRL legend Darryl “The Big Marn” Brohman will become a new family favourite. Serves: 4 Ingredients: <ul> <li>500 g ground chicken meat</li> <li>½ cup breadcrumbs</li> <li>1 medium onion, peeled</li> <li>½ teaspoon salt</li> <li>2 tablespoons chopped fresh parsley</li> <li>½ teaspoon lemon pepper</li> <li>2 tablespoons lemon juice</li> <li>oil for brushing</li> <li>20 mini bamboo skewers, soaked in water for 30 minutes</li> </ul> Method: 1. Place the chicken in a bowl. Add the breadcrumbs. Using fine side of grater, grate the onion over the breadcrumbs to catch the juice. Add all remaining ingredients except the oil. Mix and knead well with your hands to combine and make the chicken mix fine. Stand for 15 minutes. 2. With wet hands take a portion of chicken and mould around the stick to a 35mm length. Arrange on an oiled tray, cover and refrigerate for 1 hour. 3. Prepare the barbeque for medium-hot direct-heat cooking. Oil the grill and place the chicken sticks on. Cook for 10–12 minutes, or until cooked through, turning frequently. Serve hot. <img width="110" height="142" src="https://oversixtydev.blob.core.windows.net/media/43114/big-marn-cover_110x142.jpg" alt="Big Marn Cover (1)" style="float: right;"/> This is an extract from The Big Marn’s Barbeque Cookbook by Darryl Brohman, New Holland Publishers RRP $35.00, available from all good bookstores or <a href="http://www.newhollandpublishers.com/" target="_blank">online</a>.

Food & Wine

80-year-old’s walking stick confiscated at airport for the strangest reason

An 80-year-old woman catching a flight in the US has had her walking stick confiscated before boarding, after airport security found that it was concealing a large sword. The woman, who was boarding a flight at Myrtle Beach International Airport in South Carolina, was apparently oblivious to the presence of the knife and stunned when her walking stick was confiscated by the airport staff. TSA regional spokesman Mark Howell, “She had no clue it was in there. It happens a lot, actually. People pick them up at a thrift store and the sword isn’t found until we X-ray it.” The cane was reportedly purchased from a thrift store by the woman’s son. Once the elegant bronze handle was twisted and tugged, out came a sword. Have you ever had an item confiscated at the airport? Related links: <a href="http://www.oversixty.com.au/lifestyle/retirement-life/2017/02/merche-benson-61-year-old-dragon-boat-competitor-for-australia/">Competing for Australia’s dragon boating team at 61</a> <a href="http://www.oversixty.com.au/lifestyle/retirement-life/2017/01/101-year-old-woman-reveals-secret-to-long-life/">101-year-old woman reveals secret to long life</a> <a href="http://www.oversixty.com.au/lifestyle/retirement-life/2017/01/great-grandma-finishes-degree-after-50-year-break/">Great-grandma finishes degree after 50-year break</a>

Retirement Life

72-year-old woman is rescued after writing “HELP” with sticks

72-year-old Ann Rodgers was travelling with her dog to visit her grandchildren when she ran out of fuel and went searching for a petrol station. After walking around trying to find mobile reception, Rodgers became lost. For the next nine days, Rodgers and her pooch lived off whatever edible plants they could find and pond water, before finally being found by hikers who saw Rodgers’ “HELP” sign, made out of sticks and rocks. Detective Johnny Homes, who coordinated the search and rescue mission, told <a href="http://www.theguardian.com/us-news/2016/apr/12/arizona-grandmother-ann-rodgers-dog-survive-lost" target="_blank">The Guardian</a> that the fact that she survived is “a miracle.” He adds, “the probabilities of finding her alive were really low.” Rodgers, on the other hand, doesn’t see her rescue as a miracle. She told NBC, “what I feel like is a survivor.” She and her dog are now recovering well. Image: AP Related links: <a href="/lifestyle/retirement-life/2016/04/104-year-old-is-world-oldest-person-to-get-a-tattoo/">This 104-year-old is the world’s oldest person to get a tattoo</a> <a href="/lifestyle/retirement-life/2016/04/granny-scares-off-burglar-with-martial-arts-sword/">Granny scares off burglar with martial arts sword</a> <a href="/lifestyle/retirement-life/2016/04/oldest-skier-in-britain-retires-from-sport/">102-year-old skier retires from the slopes</a>

News

Why it’s time for your dog to quit the stick

Bondi Vet’s much loved veterinarian, Dr Chris Brown, talks why it might be time to ditch the stick when playing fetch with your pooch. Here’s a surprise. Not all exercise is good for our pets. In fact, one is responsible for a worrying number of emergency admissions every week. The problem? The humble stick. So next time you’re at the park, it might be time to quit it. Despite many dogs seemingly being addicted to fetching sticks, they can be highly dangerous. Dogs running at full speed are speared by their sharp points as they try to pick them up off the ground or catch them in mid-air. Sadly, I’ve seen many serious and even fatal injuries caused by sticks stabbing dogs in the neck and throat. What should you do? Stop the stick and use a ball or frisbee instead. But try to limit fetching sessions to five minutes a day. Anymore and you risk wearing out their knees and hips. Why should you limit fetch time to five minutes a day? While your little mate might chase balls down like Lleyton Hewitt, there also comes a time where you have to say enough is enough. That repetitive act of sprinting, stopping, twisting and turning actually puts a huge amount of stress on their joints. The effect can be so great that hips, knees, shoulders and elbows become damaged leading to early onset arthritis. In dogs that really overdo it, arthritis can be seen as young as four years of age. And sadly I see this relatively often. The risk is even greater when fetching games begin before dogs have finished growing. If you’re still having trouble tiring highly energetic dogs, then try exercises that put less force through those delicate joints like swimming, soft sand running or even the humble leash walk. Related links: <a href="http://www.oversixty.co.nz/lifestyle/family-pets/2015/11/sacrifices-grandparents-make-study/">The many things grandparents sacrifice for their family</a> <a href="http://www.oversixty.co.nz/lifestyle/family-pets/2015/11/life-advice-from-over60-community/">20 crucial pieces of advice from you, the Over60 Community</a> <a href="http://www.oversixty.co.nz/lifestyle/family-pets/2016/01/best-advice-ever-received-video/">People aged 5 to 105 reveal the best advice they’ve ever received</a>

Family & Pets

Great tips to help you stick to your resolutions

If you’re like most people, this is the time of the year where you reflect and review on the year that’s about to come to end and pledge to shed bad habits and improve your life. But if you’re planning to make a New Year’s Resolution come midnight, chances are you know you’re probably not stick to your resolution. It’s often the same old routine: you start with a clear, reasonable goal; you have a plan on how you’re going to tackle the goal; it goes well for a few weeks, months even, but then before you know it, you’re back to your old ways. If this sounds all too familiar, then you’ll want to know about a new website that’s making people come good on their goals – and if they don’t, it’s got a fairly good “punishment” for not sticking to your promises – donating to charity. Called <a href="http://promiseorpay.com/" target="_blank">Promise or Pay</a>, the online social motivation platform combines charity with the basic human wish to achieve goals. As founder Jay Boolkin explains to Over60, “The process is based on behavioral economics research which shows that when it comes to achieving goals that chance of success increases by 33 per cent if it is shared with others and by up to 72 per cent if money is put on the line.” So how does it work? 1. Make a promise – Whether it’s courageous, wacky or just a bad habit you need to give up, pledge your promise online. 2. Put money on it – Promise to donate money to charity if you don’t follow through on your promise. It can be any amount of money you can spare. 3. Get support – Share your promise with others and encourage them to donate to your charity of choice if you keep your promise. As Jay says, “If you break your promise, you donate. If you keep your promise, your supporters donate. Promise or Pay ensures a win-win outcome and that you are left feeling good and doing good no matter what happens.” The best part of this initiative is that it’s helping charities fundraise in new and innovative ways. “The power of Promise or Pay is its ability to target a larger audience than just those who usually donate to charity since the act of donating is a result of a secondary intention –the primary intention to carry out the promised behaviour,” explains Jay, adding, “In making it easier, more efficient and more rewarding for people to reach their goals Promise or Pay naturally and indirectly increases the public’s participation in fundraising and thereby reduces the cost of raising these funds for charities.” To find out more, <a href="http://promiseorpay.com/" target="_blank">visit the Promise or Pay website here</a>. Related links: <a href="/health/mind/2015/11/kindness-leads-to-happiness-research/">People are happier when they do good</a> <a href="http://www.oversixty.co.nz/health/mind/2015/12/some-material-things-proven-to-make-you-happy/">The material things proven to make you happy</a> <a href="http://www.oversixty.co.nz/health/mind/2015/12/exercises-to-strengthen-your-willpower/">Simple exercises to strengthen your willpower</a>

Mind

Over 60

News

Shop

Catalogues

Travel

Health

Lifestyle

Finance

Entertainment

Property

Information

Keep up to date