Now that the holiday season ended, it’s time to begin something we like to call the regret season, during which most of us look back with resignation to our holiday eating habits. The accumulated amount of hearty meals consumed between Remembrance Day and Australia Day, combined with lack of exercise is enough to throw even the fittest one among us out of balance. Now most of us look at the mirror thinking what have we done to ourselves and how to repair the effects of holiday overindulgence. Some of you might get tempted to try my extreme measures in order to undo the damage, but we think there is no need for any radical measures. All you need to restore your pre-holiday cheap are a few smart, reasonable adjustments to your daily routine, adjustments you can actually hold to.

 Let Go Of the Blame

The biggest hindrance for the setting yourselves on the right path is the feeling of the blame caused by holiday hedonism. It is even more harmful to our self-image and determination than binge eating itself. The best thing you can do is to let the guilt go. A single yield to the temptation doesn’t automatically make you a failure. Forgive yourself for a moment of weakness and try not to starve yourself as a punishment. Starvation will only turn your body into survival mode and as a result, your body will store more fat. The preferable course of action would be regrouping and concentrating on continuing the healthy routine.

Set Goals

The first step in establishing a healthy routine is setting goals. Write down your projected values for following these, weeks, and months. After you have made your plans and wrote them down, keep them in a visible place so that you can see them. This will increase your motivation and make you hold yourself accountable. Increase the output of your exercise and make a healthy nutrition schedule. Once you make all the plans it would be much easier to focus on achieving them. Just don’t push yourself into expecting quick results. As long as you stick to your plan the results will come eventually.

Move It!

The first victim of the holiday season is exercise, therefore it is the first thing you should fit into your daily schedule. Every day you should set some time aside for exercise. Even a single exercise is enough for you to start feeling better. If you need someone to oversee your progress, you can book a class at your local gym or invite a friend. The best way to keep practicing is to start slowly and to have a company. Even without going to the gym you can take your friends along to visit the Australian sightseeing destinations.

Plan Your Meals

Every good project starts with a good plan, and nutrition is not any different from that. A good start for the recovery of your organism after holidays would be a week-long detox regime. Detox will help your body get ready for further challenges you have prepared for it. Contrary to popular belief, detox is not complicated at all. All you have to do is to substitute sugar-rich food with something healthier. After the detox, the next thing you should pay attention to is portion control. Portion control is the second biggest victim of the holiday season, after exercise. The best way to restore the appropriate ratio of ingredients in your meals is to take one day of your weekend and to prepare are all the meals for the next week. The correct ratio of ingredients would be 50 percent vegetables, 30 percent protein, and 20 percent starch. If you happen to be too busy to prepare your meals by yourself, there are several businesses that specialize in making and delivering weight loss meals within the Sydney municipality. Just plan your meals and stick to the plan, and the results will follow soon.

H2O

Water is the most important element for human health, yet a lot of people diminish its importance in a healthy daily routine. This is wrong because water maintains optimal metabolism, and it could (arguably) even curb your appetite. Anyway, drinking water can help you feel better quickly because that way you flush out unnecessary sodium, which helps you de-bloat. Water also activates your digestive system which helps prevent constipation. The ideal daily intake of water is 2 to 2.5 liters, which equals 8 to 10 cups.

Conclusion

The holiday season has passed and left us all with the aftermath of a few months long overindulgence. After the initial period of regret, it is up to us to find a way to restore our former shape. Fortunately, there are plans for that already premade. All you have to do is to choose whichever is the most suitable for you and just stick to it until the next holiday season.  Just don’t put unrealistic goals in front of yourself, and don’t lose your patience if the projected values are off the schedule.

First things first, the goal of losing weight is something personal to everybody.

Sure, there are plenty of health and wellbeing benefits if you do decide to lose weight. But if you choose not to, that is just fine too!

However, if you do wish to do something about those extra pounds this year and have no clue where you should start, you are not alone.

You’d be surprised to know that a quarter of people in the US who resolve to change different aspects of their lives for the better this New Year will also be hoping to lose weight. And that means they are also going to hope for cookie-cutter solutions – fast weight loss alternatives, fad diets, quick fat burn exercises, etc.

You see, the thing is, losing weight successfully and without suffering any adverse side effects is something frightfully complicated.

There is a lot of dedication, will power and commitment attached to losing weight, not just following a strict diet. Anybody can go on a diet; a few can stick to it. Remember, this is something long-term that is you want to bring about a positive change in your life truly.

Top 6 things to always keep in mind when you start any particular diet

1. Stay realistic

It is good to be determined and committed to attaining a goal, such as weight loss. However, what is equally vital to achieving that goal is being realistic.

The ability to effectively lose weight is directly proportional to personal honesty. Always make sure that your weight loss goals are realistic and in tandem to your lifestyle.

What that means is you will never have the time to cook a diet-conscious meal every night. And that is especially a truism if you don’t like spending the on standing in front of your stove.

As per a study published in the American Journal of Clinical Nutrition, it was identified that many diet relapsers did lose weight by going on fast or by taking fat loss supplements. However, the same study also discovered that those relapsers were able to maintain their weight loss in the long term.

A good workaround to staying committed yet comfortable is to cook for two nights any day of the week and ordering healthy options for the rest of the week.

Moreover, it is also crucial that you stay honest when it comes to your food preferences. If you don’t like to eat quinoa to lose weight, don’t. Go for something that suites your taste buds.

2. Get in-tune with your inner motivation

It is one thing to jump on a weight-loss bandwagon with a free gym pass and then quitting a week into your routine. To stay consistent, you have to first intrinsically realize why it is that you want to lose weight.

Knowing why you are setting a goal will help you stick to the pathways that lead towards a positive outcome.

Ask yourself questions like:

• Why do you want to get into shape?
• How are you going to feel once you lose weight?
• Would accomplishing your goals make your loved ones happy?

Jot down your answers in a notebook and keep reminding yourself!

3. Go for a dietary plan that suits you and your lifestyle

Don’t get sucked into new diet fads – those so-called magical tips and ingredients to melt fat. There is no such thing as a secret to lose weight. The only secret is to understand what suits you.

The best diet is one that you can comfortably accommodate in your lifestyle while giving you all the nourishment you need to function normally.

Don’t look at food as just means to curb your calories – encourage yourself to eat healthier foods overall. Go for more wholesome foods, minimize your daily sugar intake, balance your calories, etc.

Practicing moderation is a heck of a way to stay healthy and lose weight at the same time rather than trying and forcing yourself to stick to a strict meal plan each day.

4. Don’t rush anything!

Sure, you may experience rapid weight loss. However, keep in mind that this is very short-term and is challenging to sustain. Slow and gradual weight loss far outweighs melting your fat as fast as you can.

That is because taking things slowly will enable you to get used to your routine. Losing half to two pounds every week is normal. But don’t get too worked up about numbers – practice moderation and consistency.

Gradually change your habits, start making time to go to the gym – you don’t have to go every day, every alternate day is fine.

5. Remember not to get too caught up in just the food you consume

It is effortless to concentrate on what just what you are consuming day in and day out. However, losing weight more sustainably requires a couple of other elements as well.

For example, hire a personal health coach if you can join a supportive community, etc. You see, without good moral support, you will never be able to get the knowledge that is vital to designing a long-term eating plan you can sustain.

6. Keep fueling your resolve

It is essential to understand that your weight loss journey can be exciting, and at the same time, it can also be a total letdown.

When you slowly lose the motivation to attaining a goal, it can knock the socks off you. This is one of the most challenging parts of losing weight.

To maintain and sustain your weight loss, you are going to have fuel your resolve and keep moving forward!

Just keep on eating healthy, you can have a cheat day once or twice a month – but be sure never to quite your physical training sessions.

The bottom line

As you take the first steps in your weight loss journey, endeavor and fight your desires, never forget to be your cheerleader. Don’t neglect self-care! Remember to reward yourself in full when you achieve a goal. But more importantly, never compare yourself to anyone else!

We’ve finally realized that self-care is essential in order to feel good and be healthy. However, we also often associate self-care and pampering with expensive spa appointments and see it as something we cannot afford. Well, the truth is quite different. Regardless of how small your budget is, there are so many ways how you can pamper yourself and the following ones don’t even require you to leave your home. 

Create a good atmosphere

 The first step toward feeling pampered in your own home is creating an atmosphere that will help you relax and get in touch with yourself. It doesn’t matter what your day or evening will look like, there are several aspects to consider here if you want to feel comfy and cozy.

Play some soothing music in the background – instrumentals are what most people opt for, but you can basically play whatever helps get you in the mood. Then, light some natural, scented candles to create that spa sensation. You could also turn to incense seeing as how that can evoke a sense of serenity as well.

Have a long bubble bath

Even if you are not able to turn your whole house into a spa-like environment, take some time to have a nice warm bath. In case you don’t live alone, tell your family members or roommates that the bathroom is off-limits for the next hour or so and create a nice atmosphere that will make this bath super relaxing.

Just like the tip above, you can play some calming music and light some candles. Add some bath salts or essential oils to your bubble bath as well. Moreover, take a glass of wine with you or a good book if you need some entertainment.

Make some DIY scrubs

We don’t have to go to an expensive salon or buy pricy products in order to get a good scrub. There are so many ways to make your own scrubs from the ingredients you already have at home. For example, by mixing brown sugar, baking soda and olive oil, you can easily create a DIY foot scrub that will smooth out the rough spots. What is more, a body scrub can be made from coarse sea salt, Himalayan sea salt, coconut oil and some rose petals. 

Do your own hair

We all need an occasional haircut but before you decide that your ends are too ragged to be saved, consider treating yourself to hair treatment. You can easily find various leave-in hair masks that are quite affordable and will help your hair regain its old shine. Furthermore, when it comes to styling your hair, there is no need to visit your hairdresser every couple of days just so you can get a blowout. Luckily, nowadays there are many video tutorials on how you can do it with a little bit of effort and the right products.

Give yourself a manicure and pedicure

Just like you can skip the hair appointments at the salon, you can do the same for your nails. Giving yourself mani-pedis can be a very relaxing activity and you will also get to save some money. After a nice bath, you will feel warm and calm and you can set some time aside to paint your nails. Remember to think ahead and purchase a bottle of cute and quality nail polish beforehand. Fortunately, plenty of instructions can be found online so you’ll start doing your friends’ nails as well before you know it.

Get a massage

When we think of spa-like experiences and pampering, the first thing that comes to mind is probably massages. Well, the great news is that it is very easy to get a massage in the comfort of your own home. There are so many professionals that offer home visits and bring everything that they need for the session with them. Therefore, all you have to do is book an appointment and enjoy the massage. 

On the other hand, by equipping your home with a quality massage chair, you will have an easy way to relieve stress and relax at your disposal. This way, you can still get all the benefits of a massage even when you can’t go to a spa or have a masseuse over.

Do what makes you happy

Pampering can often sound like you have to do various fancy beauty routines but its point is doing something that makes you happy and at peace. Make some tea and read a book you’ve been intending to start for a while. Make some popcorn, get a warm blanket and watch your favorite movie or binge a recently released TV show. If you have a pet, play with them. In case gardening makes you feel better, tend to your plants. 

Order in some delicious food

In addition to all the previously listed activities, you can also turn to cooking or baking. However, if that’s not your cup of tea, you can always order. These days, you can find everything online so getting your favorite meal delivered is a piece of cake.

Invite friends over

Who says that you have to be alone for your pampering session? Isn’t everything better when you do it with your loved ones? So, invite some friends over and enjoy your time together. Order all the food you can eat, snuggle up and watch your favorite show. Spending time with the people you don’t get to see that often and being able to catch up can sometimes be all the relaxing you need. It’s basically a sleepover so what’s not to like?

Conclusion

Oftentimes, carving out some alone time for yourself seems like a huge challenge. However, explain to your family and roommates that you need a little bit of pampering to recharge your batteries and they are sure to give you privacy. These nine ways are guaranteed to make you feel special so don’t hesitate to try them out.

Are you looking for a career that gives a chance to make a difference to people’s lives, while boosting your earning potential? Well, a career in health and social care can be a great choice for you!

It’s a sad fact that there are vulnerable people within all the communities. Some require extra care, while others can’t manage to do alone and are dependent on someone. As a result, there is plenty of career paths for those who want to support others and help the less fortunate.

Healthcare is a fantastic sector for the graduates, as well as non-graduates to kick-start a successful and fulfilling career. According to the WHO, the world will be short of 12.9 million healthcare workers in the coming decades. It means more opportunities and higher earnings! And, what will be more rewarding than knowing that your work is contributing to make the world a better place?

So, if you want to dedicate your career in this sector, earning a certified apprenticeship standard is the key! It will help you to gain the necessary skills required to grab an entry-level position in the industry. Read on to know more-

Who Is This Apprenticeship For?

This apprenticeship is suitable for those who are looking to gain employment in the healthcare sector as adult care workers, child care workers, care officers, care supervisor, family support worker, etc. It takes around 12 to 18 months to complete.

What Will You Get To Learn Under This Apprenticeship?

Apprenticeships combine on-the-job training with work-related qualifications. Level 2 apprenticeship in health and social care will provide you with the necessary knowledge and skills which form as the base for your job role.

Though apprenticeships vary depending on the level, you’ll gain a range of skills by completing tasks such as-

• Maintaining the standards of service.
• Assisting in the delivery and development of health and social care plans.
• Working as a member of the clinical team or hospital.
• Communicating the information relevant to the care plans.

Some of the mandatory units of Level 2 apprenticeship are:

• Promote the physical health and well-being of individuals.
• Dementia, mental health, cognitive issues.
• Interpersonal skills.
• Basic life support.
• Duty of care.
• Equality and diversity.

However, this apprenticeship in health and social care is just the beginning. Career progressing include higher-level apprenticeships, working in diverse areas, or attaining a managerial or supervisory position at the workplace, etc. For this, you can apply for a diploma in health and social care from a recognized organization.

Further, according to the new standards, you require a Level 5 apprenticeship to obtain a Level 5 diploma in leadership and management for progressing through the gateway. So, if you want to grow in this sector by obtaining a higher-level qualification, apprenticeship is the core requirement.

Are There Any Previous Qualifications Required?

It depends upon your employer or the level of apprenticeship you are applying for. Generally, you must be 18+ and require at least grade C or above in English and Maths in GSCE. Even if you don’t have these grades, don’t worry! You can polish your functional skills in these two subjects alongside the apprenticeship training.

What Can You Do After Completing The Apprenticeship?

Apprentices learn the skills they can take anywhere. Upon the successful completion of your apprenticeship, you can progress onto the next level of study or secure a job with your employer. You can work as:

• Health care assistant
• Home care support worker
• Adult care worker
• Nursing auxiliary
• Clinical health care support worker
• Residential child care worker, etc.

Get Started With An Apprenticeship Program

There are several kinds of jobs you can do after getting certified from a government-recognized institution. Many organizations provide loans and funding to the candidates who wish to pursue their careers in this sector. They provide you with the skills, knowledge, support, and experience you need to take your career to the next level. So, take your first step to build a career in the healthcare industry by applying for an apprenticeship from a reputed employer.

Type 2 diabetes rates have risen markedly in recent years among the general population around the world. The rise has been noted particularly—but not exclusively—in Western countries. Several factors, including the ancillary introduction of environmental precipitators, such as BPA, as well as diets that are rich in processed and ultra-processed foods, have been cited by studies as likely contributors to this trend. The rising prevalence of type 2 diabetes is particularly worrisome given the subsequent increase in the likelihood of strokes and heart disease as well as eye damage and kidney disease.

Environmental Health Perspectives recently published the results of a nine-year study that was conducted by Australian and French scientists. The study found a correlation between exposure to bisphenol A (BPA), which is commonly found in many plastics, and the emergence of type 2 diabetes. The research, which was conducted by the Melbourne-based Baker Heart and Diabetes Institute, concluded that consumers should be advised to refrain from re-using plastic bottles and take-out containers, which are two of the more commonly used plastics with BPA content, as a way of reducing the risk of type 2 diabetes. The study also found a correlation between exposure to BPS, which has been used extensively as a BPA substitute in response to restrictions on BPA usage, and the emergence of type 2 diabetes.

Photo by Jonathan Chng on Unsplash

A second and even more recent study, which was published on December 16, 2019, by Jama Internal Medicine, pointed to a likely correlation between the consumption of ultra-processed foods (UPF) and type 2 diabetes, citing a 15% higher risk of developing type 2 diabetes with every 10% increase in UPF consumption. The study’s results remained statistically significant even following adjustment for metabolic comorbidities, weight change, and other factors among the subjects.

Scientists are overwhelmingly in consensus that one of the keys to remaining healthy in the long term is to adopt a diet that minimizes and optimally excludes all ultra-processed foods altogether. Processed meat and dairy products served at fast-food restaurants, other processed foods that are rich in white sugar, white flour, processed starches, and trans fats, as well as drinks laden with high white sugar contents, have all contributed to the global rise of obesity and heart disease. However, the results of the study, which involved more than 104,000 participants, provided data as to the impact of UPF on type 2 diabetes in particular. They were described by the authors as providing supporting evidence to the argument that UPF consumption should be restricted specifically in order to reduce the risk of developing type 2 diabetes.

Photo by Eiliv-Sonas Aceron on Unsplash

The study is significant considering that ultra-processed food consumption has been on the rise in recent decades in the West, and that trend has since become increasingly prevalent in non-Western countries in more recent years. Whereas some scientists argue that a diet consisting solely of whole foods and that is entirely vegan is the healthiest, others view a broader diet that includes fish, eggs, low-fat dairy products, and lean poultry as more conducive to the ultimate goal, especially given the body’s need for fiber, vitamins, protein, and minerals, some of which can be harder to extract from a purely vegan diet.

Naturally, in order to ensure that a healthier diet is truly efficacious, it needs to be complemented by adopting a healthier lifestyle that includes regular exercise. Several studies indicate that taking natural supplements also contributes to optimizing the impact of dietary change, particularly if that change involves the complete removal and replacement of many components that formerly were staples of the subject’s diet. Natural supplements also have been proven to be effective for other purposes, including anti-inflammatories and even in controlling sugar levels in the blood, which is crucial for averting and dealing with type 2 diabetes.

For example, turmeric has been known for its anti-inflammatory properties by Chinese and Ayurvedic herbalists for more than 4,000 years. This was confirmed through a study by the Journal of Medicinal Food, which found 1,000 milligrams of turmeric daily to be effective in treating rheumatoid arthritis and osteoarthritis. The active ingredient in turmeric is curcumin, which is available in supplements that are manufactured by Me First Living. Ayurvedic and Chinese herbalists routinely prescribe turmeric to treat diabetes as well.

A second example is Solgar’s evening primrose oil, which comes in soft gel capsules. The supplement has several gamma-linolenic acids and serves as a common herbal medicine to treat multiple conditions, including rheumatoid arthritis and menstrual pains as well as other inflammations. Evening primrose oil is considered to be a good source of fatty acids that may be present in insufficient quantities in a vegan or lean diet.

While the former two can help prevent type 2 diabetes, those who may already have the disease still have use for certain supplements as part of their efforts to combat the condition. CuraLife’s CuraLin contains a blend of natural ingredients, which have also been used by Chinese and Ayurvedic herbalists. The active ingredients in this supplement include Swertia Chirata, which facilitates insulin release, reduces glucose absorption, and improves the intracellular metabolism of glucose. Other ingredients include fenugreek, which improves insulin production, release, and sensitivity, as well as amla, Gymnema Sylvestre, karela, and Tinospora Cordifolia, which are known to contribute to the control of glucose levels in the blood.

The adoption of a lifestyle that includes an overwhelmingly, if not exclusively, a plant-based and healthier diet can greatly help avert the onset of type 2 diabetes and keep it under control after it has presented itself. The revised diet should be complemented by avoiding contact with environmental toxins such as BPA, a regular regimen of exercise, and a discerning selection of natural supplements that can help control sugar levels in the blood and keep them at healthy levels.