World Fitness Blog : Leading Global Bloggers

Hugh Jackman has shared the gastronomic sacrifices he had to make while training for his new film, Deadpool 3. 

The Australian actor has been training for his role in the upcoming blockbuster, revealing to fans what really happens to keep that Wolverine shape.

The Marvel star, 55, took to Instagram to share photos of his modest diet.

READ MORE: The best celebrity looks at the 2024 Critics Choice Awards

His diet is currently made up of tiny portions of sliced fish, some steamed asparagus and a humble slice of lemon. He also showed a meal of broccolini and a slice of fish, another included a small serving of cottage cheese and steamed broccoli. 

All the photos he shared were captioned, “If you know, you know,” or its acronym, “IYKYK.”

READ MORE: Australia’s Mary is Queen of Denmark as King Frederik takes throne

Last year, when speaking with the Associated Press, Jackman revealed he was excited to be training for the role again. 

“I can tell you I’m going to have the time of my life,” Jackman said. “I can tell you I’ve started back at the gym, and I’m eating a lot, and I feel bad for the cast of The Music Man with the amount of protein shakes I’m having.”

“It’s a lot of fun,” he added. “It’s been five years and I really never thought I’d come back. And I’m really, really excited about it.”

READ MORE: Jason Momoa clarifies ‘homeless’ comments after shock split

Though at the time he didn’t know much about what the movie would look like, when asked if Wolverine would be angrier or kinder he replied: “There’s no choice. He’s definitely the angrier, acerbic, grumpy, and he’s gonna take a lot of free shots at Ryan Reynolds, let me tell you. Physically, that is.”

Currently, his light diet is a part of the ‘cutting’ process in his training schedule, after spending time bulking his muscle and fat up, he’s now focused on fat loss. 

“I’m not doing any other work,” Hugh said to Chris Wallace, according to Complex. ‘I’m going to be with my family and train. That’s going to be my job for six months.” 

In a video posted on Ryan Reynolds X’s (formerly known as Twitter) account in 2022, the pair revealed hints of what Deadpool 3 would look like. 

https://twitter.com/VancityReynolds/status/1575101936700772355?ref_src=twsrc%5Etfw%7Ctwcamp%5Etweetembed%7Ctwterm%5E1575101936700772355%7Ctwgr%5Eaf6cadb4daddd50c18fbe81bf2c0175748d4aa24%7Ctwcon%5Es1_&ref_url=https%3A%2F%2Fwww.complex.com%2Fpop-culture%2Fa%2Fbrad-callas%2Fryan-reynolds-hugh-jackman-will-play-wolverine-deadpool-3

“Hey everyone, we’re extremely sad to have missed D23, but we’ve been working very hard on the next Deadpool film for a good long while now,” Reynolds said.

“I’ve had to really search my soul on this one. His first appearance in the MCU obviously needs to feel special. We need to stay true to the character, find new depth, motivation, meaning. Every Deadpool needs to stand out and stand apart. It’s been an incredible challenge that has forced me to reach down deep inside. And I…I have nothing. Yeah, just completely empty up here. And terrifying. But we did have one idea.”

For a daily dose of 9Honey, subscribe to our newsletter here.

Jackman then entered the video frame.

“Hey, Hugh, you want to play Wolverine one more time?” Reynolds asked. “Yeah, sure, Ryan,” Jackman replied.

Source

Author Arosha Weerakoon is the principal dentist and owner of a general dental practice located in the Sunshine Coast.

TikTok is full of videos that demonstrate DIY hacks, from up-cycling tricks to cooking tips. Meanwhile, a growing number of TikTok videos offer tips to help you save money and time at the dentist. But do they deliver?

Here are five popular dental TikTok trends and why you might treat them with caution.

1. Home-made whitening solutions

Many TikTok videos provide tips to whiten teeth. These include tutorials on making your own whitening toothpaste using ingredients such as hydrogen peroxide, a common household bleaching agent, and baking soda (sodium bicarbonate).

READ MORE: The step-by-step guide to master the perfect sit up

In this video, the influencer says: “And then you’re going to pour in your hydrogen peroxide. There’s really no measurement to this.”

But hydrogen peroxide in high doses is poisonous if swallowed, and can burn your gums, mouth and throat, and corrode your teeth.

High doses of hydrogen peroxide may infiltrate holes or microscopic cracks in your teeth to inflame or damage the nerves and blood vessels in the teeth, which can cause pain and even nerve death. This is why dental practitioners are bound by rules when we offer whitening treatments.

READ MORE: Dietitian’s top tips for ordering healthy at a restaurant

Sodium bicarbonate and hydrogen peroxide are among the components in commercially available whitening toothpastes. While these commercial products may be effective at removing surface stains, their compositions are carefully curated to keep your smile safe.

2. Oil pulling

Oil pulling involves swishing one tablespoon of sesame or coconut oil in your mouth for up to 20 minutes at a time. It has roots in Ayurvedic medicine, a traditional medicine practice that originates from the Indian subcontinent.

While oil pulling should be followed by brushing and flossing, I’ve had patients who believe oil pulling is a replacement for these practices.

There has been some research on the potential of oil pulling to treat gum disease or other diseases in the mouth. But overall, evidence that supports the effectiveness of oil pulling is of low certainty.

https://www.tiktok.com/@melaniesandford18/video/7226355029777599786

For example, studies that test the effectiveness of oil pulling have been conducted on school-aged children and people with no dental problems, and often measure dental plaque growth over a few days to a couple of weeks.

Chlorhexidine is an ingredient found in some commercially available mouthwashes. In one study, people who rinsed with chlorhexidine mouthwash (30 seconds twice daily) developed less plaque on their teeth compared to those who undertook oil pulling for eight to 10 minutes.

Ultimately, it’s unlikely you will experience measurable gain to your oral health by adding oil pulling to your daily routine. If you’re time-poor, you’re better off focusing on brushing your teeth and gums well alongside flossing.

For a daily dose of 9Honey, subscribe to our newsletter here

3. Using rubber bands to fix gaps

This TikTok influencer shows his followers he closed the gaps between his front teeth in a week using cheap clear rubber bands.

https://www.tiktok.com/@elijahosein/video/6958929749221608709

But this person may be one of the lucky few to successfully use bands to close a gap in his teeth without any mishaps. Front teeth are slippery and taper near the gums into cone-shaped roots. This can cause bands to slide and disappear into the gums to surround the tooth roots, which can cause infections and pain.

If this happens, you may require surgery that involves cutting your gums to remove the bands. If the bands have caused an infection, you may lose the affected teeth. So it’s best to leave this sort of work to a dental professional trained in orthodontics.

4. Filing or cutting teeth to shape them

My teeth hurt just watching this video.

https://www.tiktok.com/@noblenails1/video/7238699412241829126

Cutting or filing teeth unnecessarily can expose the second, more sensitive tooth layer, called dentine, or potentially, the nerve and blood vessels inside the tooth. People undergoing this sort of procedure could experience anything from sensitive teeth through to a severe toothache that requires root canal treatment or tooth removal.

You may notice dentist drills spray water when cutting to protect your teeth from extreme heat damage. The drill in this video is dry with no water used to cool the heat produced during cutting.

It may also not be sterile. We like to have everything clean and sterile to prevent contaminated instruments used on one patient from potentially spreading an infection to another person.

Importantly, once you cut or file your teeth away, it’s gone forever. Unlike bone, hair or nails, our teeth don’t have the capacity to regrow.

5. DIY fillings

Many people on TikTok demonstrate filling cavities (holes) or replacing gaps between teeth with a material made from heated moulded plastic beads. DIY fillings can cause a lot of issues – I’ve seen this in my clinic first hand.

READ MORE: Breaking down the most popular weight-loss diets

While we may make it look simple in dental surgeries, the science behind filling materials and how we make them stick to teeth to fill cavities is sophisticated.

Filling a cavity with the kind of material made from these beads will be as effective as using sticky tape on sand. Not to mention the cavity will continue to grow bigger underneath the untreated “filled” teeth.

I know it’s easy to say “see a dentist about that cavity” or “go to an orthodontist to fix that gap in your teeth you don’t like”, but it can be expensive to actually do these things. However if you end up requiring treatment to fix the issues caused at home, it may end up costing you much more.

So what’s the take-home message? Stick with the funny cat and dog videos on TikTok – they’re safer for your smile.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Source

What time do you go to bed?

If you’re like the majority of Australians, then you’re probably hitting the hay relatively early each night.

WHOOP, a wearable health and fitness coach that analyses sleep, recovery and strain, has released a Year In Review report that takes an in-depth look at data generated by members around the world.

The data shows that Aussies are clocking in the world’s earliest average bedtime, plus the second-earliest wake-up time.

READ MORE: How that ‘one last drink’ at the pub is ruining your sleep

According to WHOOP’s data, Aussies are going to bed at 10:45pm on average each night, making us the earliest sleepers globally. On average, we’re waking up around 6:44am, which equals a solid eight hours of sleep.

The earliest risers in the world are in South Africa, who are beating us by four minutes with a 6:40am wake-up. 

Meanwhile, the global average number of hours of sleep WHOOP-wearing individuals got in 2023 was just over 6 hours and 45 minutes.

Despite us being a nation of early risers, according to Aussie sleep expert and exercise scientist Dr Dean Miller, waking up early isn’t the best idea for everyone.

“Our 24-hour body clock cycles differ, so an early wake-up time varies from person to person, whether it’s 5am for some or 8am for others,” he tells 9Honey Coach.

For a daily dose of 9Honey, subscribe to our newsletter here

So don’t set your alarm for 6am, hoping to get a jump on the day, if you’re regularly falling asleep at midnight.

The only real important thing to think about when it comes to sleep is consistency.

“Our bodies are optimised for sleep during specific periods within our 24-hour body clock cycles. Inconsistency in bedtime and wake-up times may cause us to miss out on high-quality sleep periods,” Dr Miller explains.

So if you don’t get to sleep until past midnight, and then sleep until 9am, it’s totally fine, so long as you’re sticking to the same schedule.

“If you consistently go to bed and wake up late, there should be no downside.”

READ MORE: ‘Do less’: Physio’s number one tip for fitness goals

For example, WHOOP data shows that the average bedtime for people who live in Qatar is 1:50am. It sounds incredibly late, but when you consider the fact that their average wake time is 9:38am. That’s pretty close to eight hours in the sack.

Dr Miller recommends that anyone struggling with their sleeping patterns should begin to track how they’re sleeping each night. Either manually record your bedtime and wakeup time for each day, or invest in a wearable sleep tracker like WHOOP that can monitor how you’re resting.

Being able to see your sleep/wake times written down should help you stick to a reliable sleep schedule, which in turn will improve how you sleep and how well rested you feel in the morning.

We asked Dr Miller to share his other top tips for establishing a better sleep schedule.

• Avoid artificial light at night, such as bright house lights.

• Seek natural sunlight in the morning, like going for a walk.

• Establish a consistent nightly “get ready for sleep” routine and adhere to it.

• Never stay up late for activities you wouldn’t wake up early for, like scrolling or watching Netflix.

• Ensure your sleeping environment is cool, comfortable, and quiet.

Again, though, consistency is key.

“Maintaining a consistent bedtime and wake time is likely the most influential factor in improving sleep and daytime performance,” says Dr. Miller.

Source

Do you feel like you’re limping to the finish line of 2023?

At this time of year, it’s pretty common to feel worn out and exhausted, after a long year.

But it’s also the time of year when we all have multiple social engagements, family catch-ups, last-minute shopping, and Christmas Day meal prep to do.

Instead of throwing in the towel and retreating to bed, there are some things you can do to make your last week of the year enjoyable, not exhausting.

READ MORE: Mosquito zappers that will save your skin

First off, why are we so damn tired right now? Sarah Cavanagh, who is the Chief Medical Officer at InstantScripts, says that she’s seeing it in a lot of her patients.

“Physical fatigue sets in after prolonged periods of work, poor sleep, and a general lack of self-care,” she tells 9honey Coach.

“People stop prioritising their healthy diet, regular exercise, and relaxation tools. Workers face tight end of year deadlines and parents must find time for all the end of school year commitments. Emotionally there isn’t a lot left in reserve to cope with unexpected stressors, and any underlying depression and anxiety can flare.”

To make things worse, many people haven’t had a break from work for months, or perhaps all year. “It can be a recipe for disaster,” she says.

READ MORE: Zara’s husband reveals truth about ‘One Pint Willy’

Instead of just cancelling all your plans, Dr Cavanagh says there are a couple of things you can do to prevent your exhaustion just getting worse.

First up – avoid drinking too much booze.

“Though it is the silly season, drink responsibly, or choose from the excellent alcohol-free options on the market. Alcohol will only exacerbate fatigue, and a hangover will never help,” she shares.

Secondly, do a little bit of activity every day.

“It might seem counter-intuitive when you’re tired, but studies show physical activity can give you a boost,” says Dr Cavanagh.

For a daily dose of 9Honey, subscribe to our newsletter here

No need to go run a 10k, though: “Keep it low to moderate intensity. Take a walk, practice some yoga, or go for a swim, and make sure you’re staying well-hydrated in the heat.”

Also, she says its important to keep your sleep schedule consistent. Even if you’re going out, or have time off work, try to stick to waking up and going to sleep at the same time every day.

Finally, don’t try to do all the gift-wrapping, pavlova-making, child-wrangling, and grocery shopping all on your own: “Forget about perfectionism. There is no such thing as a superhuman. Prioritise and delegate what you can.”

Looking ahead to next year, there are some things you can do to avoid getting to the end of the year feeling like you’ve been dragged backwards through a hedge.

“Learn to set boundaries,” says Dr Cavanagh. “Not just at work, but at home, and in your relationships with friends, family, and colleagues.”

“This can be particularly tricky for the people pleasers out there, but a failure to set boundaries can result in taking on too much throughout the year. Learn to say no to excessive commitments and avoid overloading yourself with responsibilities.”

She also emphasises the importance of prioritising self-care. 

“True self-care is about carving out time for yourself to engage in activities that bring you joy and relaxation. Self-care is about focusing on nutrition, exercise and sleep, and taking breaks when you need to without feeling guilty.”

“Self-care is not selfish. It is an investment in your overall health and wellbeing. To prevent burnout, self-care must become a non-negotiable in your day-to-day life.”

READ MORE: George Clooney says Perry ‘wasn’t happy’ with Friends success

It’s also really important to be able to recognise the difference between general tiredness and actual burnout.

“Burnout is more than just feeling tired,” Dr Cavanagh explains.

“It is a state of chronic physical and emotional exhaustion that goes beyond normal fatigue. While feeling tired can often be resolved with rest, self-care and a couple of good night’s sleep, burnout is a result of prolonged and excessive stress.”

“It’s so important to catch and handle burnout early for your own well-being in the long run.”

“Reach out to healthcare professionals, set boundaries, and make lifestyle changes early. Doing these things can help reduce the impact of burnout and improve your overall quality of life, at work and at home.”

Source

Great news – your post-Christmas meal walk this year could have more benefits than just helping your digestion. It could get you a free trip to New York.

This Boxing Day, Gatorade is launching what’s called a ‘step-count currency store’ with the help of fitness expert Tim Robards.

The more steps you do, the greater your purchasing power.

READ MORE: Only the biggest and best (early) Boxing Day deals as they drop

Taking place at Martin Place in Sydney on Boxing Day, the Sweat Exchange has $150,000 worth of goodies which shoppers can ‘buy’ by showing the step count on their phone.

Entry into the store requires a mere 10,000 steps – the suggested daily threshold.

Reach 15,000 steps to unlock Rebel Sport vouchers and ice baths, while more than 25,000 steps could get you a Garmin watch or headphones. For real fitness fanatics, exceeding 40,000 steps could score you a range of Peloton fitness equipment.

The first shopper to hit the impressive milestone of 70,000 steps will unlock a trip to New York with a guaranteed spot in its famous Marathon.

READ MORE: How a flexologist made me feel the best I have in years

Fitness expert, chiropractor, TV personality and recent winner of SAS Australia, Tim Robards, will be present at the event to help motivate participants.

Robards chatted with 9Honey Coach ahead of the Sweat Exchange, to share his top tips for staying active over Christmas.

“I find that setting small, achievable goals keeps me motivated,” he says. “Whether it’s a quick morning stretch or a short family walk, celebrating these little wins helps overcome fatigue and bloating, making movement more exciting.”

For a daily dose of 9Honey, subscribe to our newsletter here

Robards and his wife, Anna, have a three-year-old daughter, with another kid along the way. He says that one benefit of staying active is that he’s making it a daily part of life for his daughter, Elle.

“Balancing family life and fitness is a priority. I’ve found success by integrating workouts into daily activities. Whether it’s a brisk walk during stroller time or seizing opportunities for quick exercises, it not only keeps me active but sets a healthy standard for Elle too.”

As the family prepare for their new arrival, Robards says he’s excited and grateful for the new chapter.

“In 2024, I’m focusing on continuous self-improvement and helping both myself & others achieve their fitness goals.”

READ MORE: Woman’s mouldy water bottle landed her in the ER

https://www.instagram.com/p/C0qKvgMyp1O/?img_index=1

Though he knows the Christmas period can get busy – and staying active can become less of a priority – there are a few tips he’s shared to hit your step goal each day.

1. Family walks

Turn family time into active time by scheduling brisk walks together. It’s a great way to catch up, work up a sweat, and make lasting memories – all while increasing your step count. Plus, it aligns perfectly with the festive spirit if you’re walking and checking out Christmas sites!

2. Active gift exchanges

Opt for experiential and active gifts this Christmas. Consider gifting outdoor equipment, fitness classes, or even a family day out that involves some sort of physical activity. It’s a thoughtful way to promote movement and health during the holidays.

3. Festive fitness challenges

Create friendly step-count competitions among family and friends. Encourage everyone to wear a fitness tracker and set daily step goals. It adds a fun, competitive edge to the holidays and keeps everyone motivated.

4. Morning stretches

Start your day with a quick stretch routine. It not only boosts your energy but also sets a positive tone for the day. Include simple exercises like lunges, squats, and arm stretches to get your body moving and increase those steps from the get-go.

READ MORE: ‘Do less’: Physio’s number one tip for fitness goals

And of course, having the incentive of scooping up prizes at The Gatorade Sweat Exchange is a good motivator to get you moving.

“Simply show your step count on your device to claim rewards like Garmin watches, ice baths and Peloton bikes. It’s a great way to get your steps up, while being rewarded for doing so,” he says.

The Gatorade Sweat Exchange store will open its doors for one day on Boxing Day at Martin Place, from 8am.

Source

Over the last decade, “regular stretching” has been on my New Year’s resolution list at least seven times.

I’ve never been able to touch my toes, and just assumed I’m naturally inflexible. Despite trying yoga and attempting to remember to do post-run stretching, I just haven’t been able to make stretching a regular part of my routine.

The thing is, stretching is important. Brad Walker, a stretching and sports injury consultant at StretchLab says it leads to improved flexibility, mobility, and range of motion, and a reduction in aches, pains and stiff, tight muscles and joints.

“Other benefits include improved posture and body awareness; improved coordination and circulation; increased energy and improved relaxation and stress relief,” he tells 9Honey Coach.

READ MORE: Only the biggest and best (early) Boxing Day deals as they drop

I have no doubt stretching is good for you. I think, at least for me, the issue is just finding the time and remembering to actually do it.

So when I walked past what looked like a fitness studio with a big sign reading ‘StretchLab’, I was intrigued.

They offer one-on-one stretching sessions, where qualified flexologists help move your body through a series of customised stretches, identifying tightness and imbalances in your body.

When I went in for a session, the flexologist I worked with was slightly shocked at just how small my range of motion is in some places, like when trying to raise my legs straight up while lying on the floor. Thankfully, he showed me the right stretches to do to alleviate this tightness, and the change was instantly noticeable.

READ MORE: Meghan’s royal family departure ‘a loss for the monarchy’

Over the next 45 minutes, I was guided through a series of stretches for what felt like every muscle in my body. I also got to pick the flexologist’s brain about what sort of movements I should be doing to try and loosen up my hip flexors, where I tend to be the most inflexible.

Rather than being a once-off session, like a remedial massage, StretchLab recommends that people come in every week or two, to reap the benefits of regular assisted stretching. It’s like seeing a personal trainer at the gym, but here you’re focusing on mobility – which in turn will help your strength and fitness.

All I know is that after the 45 minutes spent with a flexologist, I felt the most limber and comfortable in my body since I was in my early 20s. 

For a daily dose of 9Honey, subscribe to our newsletter here

Walker says “gentle stretching should be a daily activity, but a more intense stretching session should be conducted at least two or three times a week.

“Stretching is just like any other form of physical activity. If you want to get stronger, then you need to do strength training at least three or four times a week. The same goes for stretching; if you want to improve your flexibility, then you need to work on it regularly and stay consistent.”

If you’re stretch-curious, or just starting out on your stretching journey, I recommend starting with an assisted session like the one I did at StretchLab. It’ll help you understand your body a little better, and focus in on what needs a little more love.

READ MORE: Melbourne Demons captain’s huge news revealed to thousands

“Stretching is not just for athletes and sports people,” says Walker. “Anyone who wants to improve their quality of life should be stretching on a regular basis.

“Improved flexibility has a very positive effect on the performance of general day-to-day activities, like getting in and out of the car, playing with the kids (or grandkids), gardening, housework, or doing your 9-to-5 job effectively.”

So whether you’re getting an assisted stretch-out, or you’re just following a 15-minute video on YouTube, there’s really no downside to a good stretch session – especially when they’re regular.

Source

How often do you wash out your reusable water bottle?

A woman in the US has shared a video to TikTok about a persistent sickness she wasn’t able to shake, which ultimately ended with a trip to the emergency room.

The culprit? Her trendy metal water bottle.

Watch the video above.

Kae, a 19-year-old woman from the US, has shared a video to TikTok which has racked up over three million views in a week. She starts off by explaining she’s been sick since August, when she had a cold that just wouldn’t go away.

A trip to the hospital confirmed it was bronchitis, she was given an inhaler and some antibiotics and told that it’d clear itself up. It didn’t go away, and the medication she was given made Kae break out in a rash.

Once the bronchitis cleared up, she then developed a sinus infection. After that, she had “the worst sore throat of my life” and a cold she couldn’t shake.

For the fourth time, she headed to urgent care, and a doctor took a look at her throat and said, “Oh, my goodness. It’s a really angry throat — are you in pain?”

READ MORE: ‘Do less’: Physio’s number one tip for fitness goals

After being put on yet another course of antibiotics, Kae went to wash out her reusable water bottle, which is when she started putting the pieces together. “This is where it goes downhill,” she explained in her TikTok.

“First of all, I know I don’t clean it as much as I should. No one does. I know it’s full of bacteria,” she continued.

After cleaning the bottle, she had to Google the correct way to clean the lid. That’s when she discovered, via a Reddit thread, that the silicone piece of her water bottle lid had to be removed.

“I didn’t know it came out,” Kae lamented.

She said when she finally removed it, the stopper was “covered in mould” that had “embedded itself into the silicone.”

READ MORE: How that ‘one last drink’ at the pub is ruining your sleep

Thankfully, her water bottle brand allows users to buy replacement silicone stoppers that can easily be popped into existing bottles.

Once she’d done that, Kae says, all her illnesses went away.

“Haven’t gotten sick since,” she says. “I had mould poisoning from my water bottle.”

Though her bottle is from the brand Owala, which isn’t as popular here in Australia, most reusable bottles on the market here have similar replaceable features, or dishwasher-safe lids.

For a daily dose of 9Honey, subscribe to our newsletter here

Earlier this year, an Aussie woman found black mould in her Frank Green bottle straw, after suffering from stomach issues for years.

Revealing her bottle straw in the video, she pointed out the discovery that made her feel ill. “It’s literally chunks of black mould all through the straw, and I’ve probably been drinking it because mould wouldn’t stick to the side,” she said.

READ MORE: Inside the ‘Willsmania’ that overtook the world in the ’90s

A study found that some reusable bottles can have more bacteria than a toilet seat, so it’s worth washing them regularly. 

One method that guarantees a thoroughly scrubbed-out bottle is adding half a cup of rice to the bottle, along with water and a squeeze of dishwashing liquid. Shake it up, and the rice helps to loosen up the gunk that often builds up.

Source

Now and then, we have all found ourselves taking a trip to the kitchen to get a late-night snack. Whether it’s a block of choccy while watching TV or munching on Thai leftovers at 11pm, it’s a pretty normal thing to do.

But, it can be frustrating if you can’t quite kick this habit when you want to. 

For anyone facing this issue, Juniper Health Coach, Lani Finau, chatted with 9honey Coach about the best ways to kick this late-night habit by putting healthier routines in place during the day.

READ MORE: Tiny detail on energy bill that could save huge cash

Identifying your ‘why’

When thinking about your late-night snacking, a helpful place to start is focusing on the why behind your late-night eating tendencies.

Finau says, “What is it that is driving you to this? Are you hungry? Craving something sweet? Heading there out of habit? Is there a particular emotion tied to the eating, such as stress or boredom?” 

By asking yourself these questions and identifying your “why”, it becomes easier to go ahead and change the course of direction for this habit. 

For a daily dose of 9Honey, sign up here to receive our top stories straight to your inbox

Hunger or cravings

If you feel like hunger or cravings are what is causing you to snack late at night, it can be useful to reflect on what your eating habits look like across your entire day. Finau explains that a few pillars to focus on are:

• Maintaining a regular eating pattern – Try to have three meals a day with one to two snacks.

• Eating enough protein – Protein helps you feel fuller for longer and supports craving management. Aim to consume 30g of protein per main meal and 10g to 15g per snack.

• Drinking enough water throughout the day – Try to drink two to three litres per day.

• Ensuring you are getting enough dietary fibre – Similar to protein, fibre helps to keep you full. Fruits, vegetables, grains, beans, peas and lentils are all great options to help you hit your fibre goal.

• Volume eating – Focus on foods that fill you up with lower calories. These foods are high in water and fibre content and lower in fat and sugars, like non-starchy vegetables such as leafy greens, carrots, celery, capsicum, and zucchini.

Focusing on the points above will help keep you fuller for longer across the day and into the night, as well as helping to manage your cravings. 

READ MORE: Fruity, floral, subtle: These are the best fragrances for all noses

Habits

On the other hand, if you feel that you head to the fridge late at night out of habit, identifying what these habits are means that you can start to “habit stack” around them.

Finau explains, “Habit stacking is based on the idea that no behaviour happens in isolation and that each of your actions serves as a cue to the next behaviour.”

For example, going to the bathroom is a cue to wash your hands, just like how you crave popcorn when you go to the movies.

When it comes to forming good habits, you can take advantage of the interconnectedness of behaviour. According to Finau, a great way to do this is to “identify an existing habit and stack the new behaviour you want to achieve on top of it. For example, after (current habit), I will (new habit)”. 

READ MORE: King Charles’ final words to Barry Humphries

“To put this into practice with late-night snacking in mind, identify what the habit before snacking is. For many people, this might be finishing your dinner or watching your favourite show. Then swap this for a new habit.”

For example, “After I finish dinner, I will brush my teeth and make an herbal tea (new habit) before sitting down to watch my show.”

Forming or breaking a habit can take, on average, 66 days to form, so sticking with this is essential!

Emotional connection

If you think that there may be a particular emotion behind your late-night eating, reflect on what that emotion is. Then, you can aim to find a non-food-related activity that brings you a similar sense of comfort. 

Lani says, “Using stress as an example, take a moment to step back and identify an alternate activity you can do to bring you a similar sense of calm – such as deep breathing or meditation.”

READ MORE: Andre Braugher’s cause of death confirmed by publicist

She also suggests the tips below to drive behaviour change around eating habits:

• Avoid the all-or-nothing mindset – Remember, all-or-something is better.

• Embrace trial and error –  It will take some time to put these new habits into motion and to find what works for you, and that is okay.

• Take one step at a time – Put smaller, more achievable goals in place.

• Seek social support – Align your family and friends with your goals so they can support you too.

• Have a backup plan – Having a backup plan for each of the scenarios that may play out can be helpful so that you aren’t caught off guard.

• Identify non-food-related rewards – Find new ways to celebrate each win as you go! This could be getting a massage, going on a walk to a new location, or even watching a new movie.

• Lean on a health coach or get external support from mental health professionals if needed. 

Lastly, she says, “Overall, remember to be kind to yourself throughout this process, as it can take some time. Identifying that this is something you would like to work on is already a big step in the right direction that you should be proud of.

“One small slip will not undo all your progress, it is what you do most of the time that counts.”

Source

If you’re the kind of person who sneezes loudly and proudly, you’re safe.

But if you tend to hold them in, you might be putting yourself at risk.

A man in Scotland has torn a hole in his windpipe after holding in a sneeze, which doctors believe is a world-first injury.

While in his car, the man, who is in his 30s, was hit with an overwhelming need to sneeze, but didn’t want to go into a sneezing fit while driving. He tried to hold it in my pinching his nose and closing his mouth, but the force of the sneeze ripped through his body and caused a 2-by-2 millimetre hole in his windpipe.

READ MORE: The biggest and best deals perfect for Christmas gifts

He felt an excruciating pain in his neck, and headed to the hospital, After being studied by doctors, it was determined that by trapping it in his throat, the man generated a sneeze that was 20 times more powerful than a regular one.

A study into the incident has been published in BMJ Journals with the authors writing: “Everyone should be advised not to stifle sneezes by pinching the nose while keeping the mouth closed as it can result in tracheal [windpipe] perforation.”

For a daily dose of 9Honey, subscribe to our newsletter here

By the time he arrived at the hospital, his neck and throat had swollen up, but he could still breathe, swallow and talk without any issues.

A CT scan revealed air had gotten trapped in the vertebrae in the man’s neck as well as the space in between his chest and lungs.

READ MORE: Oprah’s weight loss drug confession

The hole was caused by a “rapid build-up of pressure in the trachea while sneezing with a pinched nose and closed mouth”, according to the authors of the paper.

Thankfully, he didn’t require surgery to repair the tear. After two days in hospital, he was discharged with painkillers and a reassurance that the hole would repair itself.

Within five weeks, the man’s throat was fully healed, doctors leaving him with the warning to not stifle any sneezes again.

Source

We have all been there – it gets to 2 or 3pm in the office, you’re not hungry but you need something to munch on. Something to lift your spirits and get through the long afternoon at your desk.

While keeping snacks within easy reach is not always ideal, it is a smart idea to have some healthy snacks on hand, so you are less likely to be tempted by the sugary snacks from the vending machine or convenience shop.

Ideally, any snack we grab will contain a balance of carbs and protein to regulate energy levels. While that can be tricky to find in a snack that you can keep for a relatively long period of time in a drawer, there are a handful of smart options that are good for you, nutritionally speaking.

READ MORE: Why is protein so important, and how much should we eat?

Roasted legumes

There is a growing range of legume-based snacks, from crunchy chips made of broad beans and chic peas to individual cans of flavoured beans. These offer a high protein and high fibre snack that you can keep in your desk drawer minus any concern about spoiling.

Much healthier than potato chips, rice snacks and other crunchy delights, even the flavoured varieties are minimally processed, making them a smart, filling and tasty snack for few calories.

For a daily dose of 9Honey, subscribe to our newsletter here

Protein bars

There is a wide and varying range of protein bars available in both the muesli bar and health food sections of supermarkets. The key is to look for options that are as minimally processed as possible, and contain at least 10g of protein per serve.

A number of protein bars are more of a meal than a snack, with upwards of 300 calories. Ideally a protein-based snack will offer no more than 200 calories per serve, along with at least 10g of protein.

In many cases the nut-based protein options found in the muesli bar section tend to be less processed and a better option nutritionally.

READ MORE: Rugby legend shares smoothie recipe he’s obsessed with

Nut snacks

Nuts and seeds are among the most nutrient-dense foods we can include in our diet, and a serve of nuts each day is actually associated with weight control, even though nuts are high in fat and calories.

The key with a nut-based snack is to look for portion-controlled options as they are so easy to overeat. As such, individual packets of trail mix, 30g serves of nuts or nut-based snack bars can strike a perfect balance between calorie control and a filling, nutritious snack.

Tuna cracker packs

While the growing range of processed meat-based snacks are far from ideal, nutritionally speaking, on the other hand, there are a number of individual portioned snack packs of tuna and salad or crackers that make a perfect snack option.

Not only rich in protein and Omega-3 fat, but they can be stored for long periods of time and are a perfect filling snack option that will keep you going for several hours after the munchies strike.

READ MORE: Dietitian reveals the healthiest snacks for each time of day

Dark chocolate

Perhaps not the first food you would think would make a smart office snack, but if you keep a portion-controlled pack of dark chocolate of just 20-30g on hand that you can enjoy with a hot drink when you need a sweet hit, it will mean you avoid the more tempting treats from a café or convenience store.

The key here is portion control: look for individual portions of dark chocolate rather than keeping entire blocks in the drawer and expecting yourself not to eat them.

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

Source