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Go ahead, save yourself

There are many lessons to be learned from the global financial crisis. The good, the bad - here's what you can take away from it.
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So far, most people have learned that we never really understood the products that we had invested our superannuation in or the risks of these products or the true costs of the fees involved.

A recent government report revealed that more than 95 per cent of women don’t know anything about companies they invest in. This is hardly surprising given that it takes a forensic accountant to unravel the true cost of the fees disclosed in the lengthy documents which super funds provide.

The products are also often so complex that even people with financial degrees (something financial planners who sell these products often don’t have) don’t understand the real risks of these products.

So the lessons we’ve learned, which Warren Buffett (one of the world’s richest men and most successful investors) has been warning about for years, is to only invest in things you understand with transparent fees.

With the recent jump in unemployment, another lesson we are learning is that most people do not have enough savings to last more than one month unemployed. You need to have at least three months’ contingency money.

You’ve probably heard this before, but the fact is, if you lose your job, it might take at least this long to find another one. If you still have a job, it’s not too late to build up at least three months of savings, by using your tax refund, for instance. Or you could sell unwanted clothes or household items on eBay, work overtime or a second job for a while, or try to save money each month on groceries or your fuel bill.

Virginia Graham is a mortgage broker for Model Mortgages.

Your say: There are many ways you could save three months’ contingency money. What are your suggestions? Email us on [email protected]

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Move more, eat less

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Move more, eat less

If you want to tip the scales in your favour, you should opt for an aerobic activity like a run or a walk that gets you huffing and puffing, rather than resistance training.

According to a recent study from the UK’s Loughborough University, reported in the American Journal of Physiology, if you want to tip the scales in your favour, you should opt for an aerobic activity like a run or a walk that gets you huffing and puffing, rather than resistance training.

Researchers monitored the levels of two key appetite hormones, peptide YY and ghrelin, in men who either spent 60 minutes on a treadmill or the same time working out with weights.

They found that those undertaking the aerobic activity (treadmill) experienced an increase in peptide YY and a drop in ghrelin, a combination which suppresses appetite.

However, men in the weight-training group demonstrated the drop in ghrelin, but no change in peptide YY.

Your Say: What cardio exercise do you do? Tell us below…

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Say good riddance to fat: Manage the IN vs OUT

Magazines feature new fad diets every week. Low fat, no carbs, South Beach Diet, cabbage soup diet, high fat, Atkins … are you confused? Fed up with all the hype and the fact you are still trying to lose weight? Read on.
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Getty Images

Magazines feature new fad diets every week. Low fat, no carbs, South Beach Diet, cabbage soup diet, high fat, Atkins … are you confused? Fed up with all the hype and the fact you are still trying to lose weight? Read on.

Excess fat is your body’s way of building a handy storage of fuel for tough times ahead. If you are like most Australians, you probably don’t need to worry about hard times ahead and may wish to shift those extra kilos. (Assess your Body Composition )

The fact is all diets will work if there is less energy coming into the system than going out. The problem with most diets is their short term nature. Going on a diet means that you have to come off it at some stage. Most people return to their normal habits and put the weight back on, often more than they had in the first place.

Although simple in nature, the IN v OUT equation gets muddled as humans are complex social creatures and not lab rats. But exploring the equation a little more is a good idea.

Dieticians claim that 80 per cent of weight loss is due to diet. So part of the puzzle is to look at what you eat or take IN to the system. Avoiding fat is a good step in the right direction, as it is packed full of energy, with 9 calories per gram (compared to just 4 for carbohydrates and protein). Your body also expends very little energy digesting fat, so it gives you a double IN whammy.

Increasing your fruit and vegetable intake is important for long-term weight maintenance because these foods provide the perfect balance of nutrients and energy. Fruit gets a bad name for its sugar, but if eaten whole, there is actually not that much energy.

Refined carbohydrates can be a problem. They are sugar that have been taken out of its natural state and delivered by the teaspoon (or candy bar) and can add up over the day. Be particularly cautious of high-energy drinks. (Assess your energy intake from fluids )

The last point is the most important. Reduce your total intake of energy every day by establishing healthy eating patterns that you can sustain for life – this is the key to long-term weight maintenance.

Meanwhile, the exercise physiologists are jumping up and down in the corner. This is your real key to success, burning up the energy yourself through everyday physical activity and planned exercise.

Here is a five-point plan for burning energy (the OUT of the equation) and keeping the kilos off for good:

  1. Think of movement as an opportunity not an inconvenience. 2. Look for opportunities to be active throughout your day. 3. Do 30, preferably 60 minutes, of exercise of moderate intensity, most days of the week. Alternatively, aim for approximately 70,000 steps per week. 4. Incorporate some resistance or strength-type training into your week that focuses on the large muscle groups. 5. If you can, enjoy 30 minutes of vigorous exercise on two to three days of the week. Creating a new you takes time and effort, but the rewards last a lifetime. With the appropriate mix of IN v OUT, you will look and feel better on a daily basis, and say goodbye to the flab forever.

YOUR SAY: How do you find the time to do exercise? Tell us about it below…

Creating a new you takes time and effort, but the rewards last a lifetime. With the appropriate mix of IN v OUT, you will look and feel better on a daily basis, and say goodbye to the flab forever.

YOUR SAY: How do you find the time to do exercise? Tell us about it below…

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Whale watching on Fraser Island

Fraser Island is one of Australia’s great natural wonders and one of the best places in the Southern Hemisphere to see humpback whales
humpback whale watching

If you want to get really close to whales, go to the Kingfisher Bay Resort on Fraser Island. A fascinating destination at any time of year, this World Heritage island and its world-famous eco-award-winning resort become irresistible drawcards between August and mid-October, when 1000 humpbacks stop for a long sojourn in the sheltered waters of Platypus Bay, on their annual trek from the Antarctic to the Great Barrier Reef. So numerous are the leviathans, some locals have renamed the bay “Whale Soup”. Many of the female humpbacks come to calf in the sheltered waters to the north-west of the island.

Brian Perry, of Hervey Bay Whale Watch, who organises whale-watching tours for the resort, says, “As far as humpback whales go, it’s probably the best place in the world.” Brian’s four-hour whale tours cover most of Hervey Bay, thanks to the sheer power of his craft. Quick Cat II, Australia’s most awarded whale-watching vessel, can travel at 22 knotts.

A favourite spot for whales to gather is Wathunba Creek, where fresh water pours into the sea from the island aquifers. Scientists believe that the low salinity here allows the whales to rid themselves of parasites. “Whether this is true or not,” says Brain, “you often find them acting up here – breaching, spy-hopping and waving their five-metre white fins at the boat.”

Whales or no whales (and the likelihood of getting up close and comfortable with these leviathans is very high at this time of year), Fraser Island is an unforgettable place to visit.

The largest sand island in the world, it’s home to lofty sub-tropical forests and freshwater lakes. Bordered by sand dunes, these lakes, namely MacKenzie and Wabby, are full of crystal-clear water, sapphire blue and emerald green, respectively.

Then, there’s 75-Mile Beach, a sand highway for four-wheel drive vehicles that runs 95km on the surf-side of this island. You can either drive up 75-Mile Beach to Indian Head to watch the sharks in the waters below, or take a stroll through the rainforest at Wanggoolba on the way.

Also highly recommended are the scenic flights that take off and land on the beach. This gives a spectacular eagle’s-eye view of the entire island and how its millions of tons of sand are fastened to mainland by a great plug of rock.

On the sheltered side of the island is the Kingfisher Bay Resort, sensitively developed in a forest overlooking the Great Sandy Strait and the mainland. Perfect for couples and family holidays, and catering for every budget, this resort balances eco-priorities, including great tours of the island, with self-contained villas and hotel rooms, and fine food in two restaurants.

Children can become Junior Eco Rangers and take part in a wide variety of activities – from nature walks, tennis, swimming, canoeing, cooking marshmallows around a camp fire, night spotlighting walks and guided beach tours.

There are 354 species of birds on the island and, during breakfast by the swimming pool, you’ll find flocks of them come along and have a good look at you in hope of catching a crumb.

For couples and families, there are personalised 4WD Tours around the island and fascinating nature walks in the surrounding bush. And visitors in search of romance can grab a picnic hamper and escape for the day or slip away to the beach at sunset for champagne.

Getting there: A 45-minute flight from Brisbane to Hervey Bay Airport, followed by a 40-minute boat trip from Hervey Bay to wharf at the Kingfisher Bay Resort.

Contact: www.kingfisherbay.com, phone 1800 072 555; www.herveybaywhalewatch.com.au; www.fraserisland.net; www.tq.com.au.

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Say good riddance to fat: Manage the IN vs OUT

Getty Images

Getty Images

Magazines feature new fad diets every week. Low fat, no carbs, South Beach Diet, cabbage soup diet, high fat, Atkins … are you confused? Fed up with all the hype and the fact you are still trying to lose weight? Read on.

Excess fat is your body’s way of building a handy storage of fuel for tough times ahead. If you are like most Australians, you probably don’t need to worry about hard times ahead and may wish to shift those extra kilos. (Assess your Body Composition )

The fact is all diets will work if there is less energy coming into the system than going out. The problem with most diets is their short term nature. Going on a diet means that you have to come off it at some stage. Most people return to their normal habits and put the weight back on, often more than they had in the first place.

Although simple in nature, the IN v OUT equation gets muddled as humans are complex social creatures and not lab rats. But exploring the equation a little more is a good idea.

Dieticians claim that 80 per cent of weight loss is due to diet. So part of the puzzle is to look at what you eat or take IN to the system. Avoiding fat is a good step in the right direction, as it is packed full of energy, with 9 calories per gram (compared to just 4 for carbohydrates and protein). Your body also expends very little energy digesting fat, so it gives you a double IN whammy.

Increasing your fruit and vegetable intake is important for long-term weight maintenance because these foods provide the perfect balance of nutrients and energy. Fruit gets a bad name for its sugar, but if eaten whole, there is actually not that much energy.

Refined carbohydrates can be a problem. They are sugar that have been taken out of its natural state and delivered by the teaspoon (or candy bar) and can add up over the day. Be particularly cautious of high-energy drinks. (Assess your energy intake from fluids )

The last point is the most important. Reduce your total intake of energy every day by establishing healthy eating patterns that you can sustain for life – this is the key to long-term weight maintenance.

Meanwhile, the exercise physiologists are jumping up and down in the corner. This is your real key to success, burning up the energy yourself through everyday physical activity and planned exercise.

Here is a five-point plan for burning energy (the OUT of the equation) and keeping the kilos off for good:

    1. Think of movement as an opportunity not an inconvenience.
    1. Look for opportunities to be active throughout your day.
    1. Do 30, preferably 60 minutes, of exercise of moderate intensity, most days of the week. Alternatively, aim for approximately 70,000 steps per week.
    1. Incorporate some resistance or strength-type training into your week that focuses on the large muscle groups.
    1. If you can, enjoy 30 minutes of vigorous exercise on two to three days of the week.Creating a new you takes time and effort, but the rewards last a lifetime. With the appropriate mix of IN v OUT, you will look and feel better on a daily basis, and say goodbye to the flab forever.YOUR SAY: How do you find the time to do exercise? Tell us about it below…

Creating a new you takes time and effort, but the rewards last a lifetime. With the appropriate mix of IN v OUT, you will look and feel better on a daily basis, and say goodbye to the flab forever.

YOUR SAY: How do you find the time to do exercise? Tell us about it below…

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Divorce damages health, re-marrying won’t help much

Research has shown that divorce and widowhood are detrimental to people’s long-term physical health, and getting re-married won’t help much.

A study led by Professor Linda Waite of the University of Chicago examined the health histories of 8652 people aged between 51 and 61. Results showed that divorced people in the sample experience 20 percent more chronic health conditions such as diabetes, cancer or heart disease, than married people, the UK’s Daily Telegraph reported.

Divorced people also had 23 percent more mobility problems, such as difficulty climbing stairs or walking short distances.

It is believed the stress and financial uncertainty of separation can continue to take their toll on people’s bodies decades after the divorce is finalised.

The flip side of this is that marriage certainly has health benefits. Those benefits are thought to stem from the positive impact of wives on their husbands’ lifestyles and diets, as well as the financial security that being in a committed couple allows.

However, interestingly, the study showed that the health benefits of marriage are significantly reduced the second and third times around. Unfortunately for people who divorce and then remarry, the research revealed that there were still 19 percent more mobility problems and 12 percent more chronic problems for them, compared to those who have been continuously married.

“Among the currently married, those who have ever been divorced show worse health on all dimensions. Both the divorced and widowed who do not remarry show worse health on all dimensions,” sociologist Professor Waite said.

There are also concerns for those who put-off marriage indefinitely. The researchers found that those waiting to tie the knot until late middle age are potentially putting their long-term health on the line.

So don’t think the safe option is to stay blissfully single. The results showed that those who’ve never been married have 13 percent more depressive symptoms and 12 percent more mobility problems than their married counterparts. However, they are no more likely to suffer from heart disease or cancer.

“Some health situations, like depression, seem to respond both quickly and strongly to changes in current conditions,” Professor Waite said.

“In contrast, conditions such as diabetes and heart disease develop slowly over a substantial period and show the impact of past experiences, which is why health is undermined by divorce or widowhood, even when a person remarries.”

Professor Waite’s research, conducted with Dr Mary Elizabeth Hughes of Baltimore’s Johns Hopkins University, will be published in the September 2009 issue of the Journal of Health and Social Behavior.

Happily married people can be smug in the knowledge that their relationship is facilitating an improved quality of life compared to their single counterparts. It’s thought that single people tend to work longer hours and miss meals because they don’t have someone to go home to. Singles are also more likely to drink excessively and die of smoking related illnesses, the Daily Telegraph reported.

So the next time someone questions whether marriage is really necessary in modern society, the answer is it definitely has its benefits, whereas divorce could be more destructive than you think.

Related video: The truth about dating after divorce

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Oprah’s new weight-loss guru

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The talk show queen has anointed a new weight-loss expert, Dr David Katz. Find out what he says is the best way to battle the bulge.

Fans of her show know that when Oprah Winfrey loves something, she’s quick to tell her viewers all about it. Whether it’s a product for her Favourite Things show, a new novel for her book club or an expert guest, Oprah isn’t afraid to give her seal of approval – which invariably is a passport to worldwide success.

Psychologist Dr Phil McGraw and financial expert Suze Orman have gone on to have their own shows thanks to Winfrey’s golden touch, and because of her own struggle with the scales, it’s in the area of health and weight loss that the talk show queen has had the most profound effect.

Trainer Bob Greene and physician Dr Oz are now household names thanks to Oprah’s endorsement, and while she still relies on both (personally, and as contributors to her show and magazine), she has a new favourite in Dr David Katz.

In addition to being the nutrition columnist in O magazine , this well-credentialed doctor (he’s an associate professor of public health practice and director of Yale University’s Prevention Research Centre) is the author of 12 books on dieting and nutrition, including the Flavor-Full Diet, Flat Belly Diet and The Vice-Busting Diet.

He may have an academic background but this father-of-five’s advice comes straight from the kitchen table – not the science lab. Dr Katz says a return to old-fashioned values – such as preparing our own food, sitting down to meals as a family and eating more vegetables – is the secret to a healthy diet.

He’s definitely not a fan of restrictive or fad diets. “If dieting worked, there would be a bunch of skinny people walking around,” says Dr Katz.

But he does offer this quick fix: “Switching from a 12-inch (27cm) to a ten-inch (22cm) plate leads people to eat 22% fewer calories. If you downsized only your dinner plate, you’d be eliminating more than 5,000 calories (20,900kJ) a month from your diet.”

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Yoga? No sweat

Doing the Downward-facing Dog pose may keep undesirable symptoms of menopause, like night sweats and hot flushes, at bay.
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Doing the Downward-facing Dog pose may keep undesirable symptoms of menopause, like night sweats and hot flushes, at bay.

In a study from India’s Swami Vivekananda Yoga Research Foundation, 228 perimenopausal and menopausal women aged 40 to 55 years were divided into two groups: one in which participants performed yoga exercises and meditation for eight weeks, and another with participants who undertook stretching exercises for the same period of time.

At the end of the test period, the women in the yoga group reported an astonishing 50 per cent fewer hot flushes and night sweats. As a bonus, they also ranked much higher on tests for memory, attention span and concentration.

YOUR SAY: What is your favourite thing about yoga? Share your tips with us below…

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Home Page 5235

Yoga? No sweat

Getty Images

Getty Images

Doing the Downward-facing Dog pose may keep undesirable symptoms of menopause, like night sweats and hot flushes, at bay.

In a study from India’s Swami Vivekananda Yoga Research Foundation, 228 perimenopausal and menopausal women aged 40 to 55 years were divided into two groups: one in which participants performed yoga exercises and meditation for eight weeks, and another with participants who undertook stretching exercises for the same period of time.

At the end of the test period, the women in the yoga group reported an astonishing 50 per cent fewer hot flushes and night sweats. As a bonus, they also ranked much higher on tests for memory, attention span and concentration.

YOUR SAY: What is your favourite thing about yoga? Share your tips with us below…

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The night that Wills chose Kate over the throne

The young Prince stands by his girlfriend despite the drugs-and-sex scandal surrounding her uncle. Phillip Koch reveals the inside story.

With this passionate kiss Prince William declares to the world he is still head over heels in love with Kate Middleton — a love that can even overcome the worldwide scandal over her uncle’s involvement with cocaine, ecstasy and prostitutes.

William cast caution aside and passionately, and very publicly, embraced Kate in front of photographers. It occurred just minutes after a Palace official phoned to tip him off about the scandalous story on Kate’s uncle, Gary Goldsmith, 44, in the UK’s News Of The World.

These intimate photographs of a prince so obviously in love send a clear signal that William, 27, is willing to do anything, even risk the crown, to be with Kate, also 27, his girlfriend of eight years.

The Palace is still reeling in embarrassment after a semi-naked and heavily tattooed Goldsmith — the brother of Kate’s mother Carole — was filmed giving drugs to an undercover reporter and offering to provide him with high-class hookers.

Kate and Wills were with friends enjoying a Saturday night drink at a local pub when he received the phone call from a Palace official tipping him off about the front page story.

Kate was so distressed by the revelations, she ran out to the car park, breaking down in tears and too embarrassed to go with Wills to Highgrove, the home he shares with his father Prince Charles.

“It was then that William went after her, put his arms around her in a loving hug and reassured her,” says Woman’s Day royal reporter Judy Wade. “He finally managed to bring a smile to her face by repeating how much he loved and needed her.”

Judy says Kate feared the exposé of Goldsmith’s wild lifestyle at his crudely-named Ibiza home, La Maison de Bang Bang, would drive a wedge between her and Wills.

Even Kate’s Australian relatives are shocked by Goldsmith’s behaviour. They admit in an exclusive interview with Woman’s Day that they now fear William will not marry Kate.

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