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Shock over op shop item listed for $2,000

An Aussie charity shop has come under fire after a shopper spotted a luxury item with a hefty four-figure price tag. A woman was browsing the shelves at the Vinnies Op Shop in Tamworth where she spotted a forest green handbag by luxury brand Balenciaga for sale for a whopping $2,000. While the handbag retails at roughly $4,000, the eye-watering "sale" price has infuriated many after a customer spotted it isolated on a shelf in-store. "How in the world would a normal everyday person be able to afford that? At the stage now it’s cheaper to go to Kmart," a local woman hit out on social media. Others agreed, saying it's a "slap in the face when everything is donated in first place". "It’s ridiculous these days, all the op shops are so overpriced. Very much so in the suburb I live in because it’s a wealthy area, they think everyone who walks in is loaded," another said, commenting on the designer bag. Vinnies was quick to respond to the backlash over the expensive item, Vinnies North West area manager Julie Crosby reiterated that Vinnies shops are charity stores. "We're raising funds," she told the <a href="https://au.news.yahoo.com/tagged/social-media/" data-i13n="cpos:8;pos:1" data-ylk="slk:ABC;cpos:8;pos:1;elm:context_link;itc:0;sec:content-canvas" data-rapid_p="18" data-v9y="1">ABC</a>. "We can spend that money on helping out homeless people, domestic violence issues where we're relocating families". Store manager Megan Moffat added, "It's a beautiful little handbag" implying the $2,000 is justified. Image credits: Shutterstock / Facebook

Money & Banking

Readers response: How do you feel about online shopping compared to traditional in-store shopping?

When it comes to shopping for things we want and need, many people have a preference over whether they shop in a physical store or online. We asked our readers which they prefer when shopping for food, clothes or anything else their hearts desire, and the response was overwhelming. Here's what they said. Ellen Polsen - Why would one buy online? I like to feel and see the things I purchase, particularly garments, as fabrics today are mostly rubbish. Jennie Craven - I do a little of each. But usually use stores that I know or brands where the sizing is correct for me. I always use a payment system that I understand. Gail Ladds - I love online shopping! I often forget that I’ve bought something then get a nice surprise when it arrives lol. Debra Coats - Online is okay when you cant go to the store. I did online shopping for about 8 months after open heart surgery but when i was given the all clear to shop and drive, I was in my element as its a moment of getting out of the house and seeing others around me. Karen Peardon - I have done some online shopping (mainly craft supplies) only because I have been very ill for months but I love in-store shopping more. Retail therapy!! Christine Whyte - Have not and will not ever do it, very old school and too wary of the dangers out there, besides I like getting out and choosing for myself. Helga Bonello - I like to see feel and touch products before I buy. Online scammers are a worry, besides we need a reason to go out and be sociable. Olimpia Palumbo - My family does on line shopping and usually end up with the worst fruit and sometimes the wrong items. Image credits: Shutterstock

Money & Banking

Old grocery receipt highlights extortionate increase at supermarkets

An old Woolworths receipt from 2021 has revealed the grim reality of increased grocery prices, and how inflation has crippled many in just a few short years. A social media user on X, formerly Twitter, shared her receipt from a Melbourne Woolworths as she highlighted how much more common household items cost today. She said it showed how Aussies were shelling out for costs that appear to have moved well past official inflation levels, which rose to 3.8 per cent by the end of June. “We all knew we’re being ripped off! Australians are now paying up to 200% more for basic grocery items than they were a few years ago!” she wrote. “Oh but inflations (sic) currently back at around 3.8% … yeah my ass it is!!” <blockquote class="twitter-tweet"> Found an old Woolworths receipt circa 2021. We all knew we re being ripped off! Australians are now paying up to 200% more for basic grocery items than they were a few years ago! Oh but inflations currently back at around 3.8% … yeh my ass it is!! Pink Lady Apply $2.90kg… <a href="https://t.co/9OPS6SnOqI">pic.twitter.com/9OPS6SnOqI</a> — Miss Madeleine (@MadsMelbourne) <a href="https://twitter.com/MadsMelbourne/status/1832282784431534448?ref_src=twsrc%5Etfw">September 7, 2024</a></blockquote> Her docket shows how everyday items like coffee grounds, potato chips and stain removers have skyrocketed in price. In the receipt items such as a 250g packet of Bega cheese is priced at $4.50 – it’s now $6 for the same item, discounted from $7.50 according to online pricing. Deli fresh Champagne leg ham sold for $2.50 for 100g according to the receipt, while current prices put that at $4.20. Ozkleen prewash power stain remover is now currently listed as $7 for a 500ml bottle, more than 200 per cent higher than the $2.75 it sold for three years ago. The woman also posted another smaller receipt from the same year, in which she bought grapes and a watermelon. In addition to sharing the image, she wrote, "Another one to add! No wonder Australia is having a cost of living crises! Woolworths Receipt circa 2021. Grapes were $3.50kg, now $14.16 = 304% increase. Watermelon was $1.50 now $6.38kg = 325% increase." Grocery prices have come under the spotlight amid the cost-of-living crisis, with the Australian Consumer and Competition Commission tasked with probing the sector. “We know grocery prices have become a major concern for the millions of Australians experiencing cost of living pressures,” ACCC chair Gina Cass-Gottlieb said in January. “When it comes to fresh produce, we understand that many farmers are concerned about weak correlation between the price they receive for their produce and the price consumers pay at the checkout.” Coles and Woolworths have defended the price rises as being pushed by supply chain struggles, while both companies posted profits of more than $1 billion in the last financial year. A spokesperson for Woolworths also released a statement saying "Ongoing economy-wide inflation means it costs more for many supermarket suppliers to manufacture their products than it did a few years ago. "We remain focussed on delivering lower prices where we can, with our average prices coming down in the last six months, and thousands of specials every week. "The price of fruit and vegetables can vary throughout the year due to weather, seasonality, supply and demand. For example, Haas avocados are currently not in season." Image credits: X / Shutterstock

Money & Banking

Shoppers outraged over Coles bin full of discarded groceries

A shocking photo of a bin filled with discarded groceries at the back of a Coles supermarket has gone viral, outraging many shoppers. The photo, taken behind the Drouin store in West Gippsland, Victoria, shows a skip bin measuring over a metre high overflowing with tens of thousands of dollars worth of food, including meat, ice cream, pasta, pizzas, dips, cheeses, juice and smoked salmon. According to 7News, the products were thrown out after the region was hit with a storm that caused a power outage, and as the store did not have a backup generator, the refrigerated food was spoiled and needed to be thrown out. Coles has explained that items had to be discarded to ensure customer safety, but many shoppers were left shocked and infuriated about the waste, arguing the store should have been ready for the storms with backup generators. “For the 2023/24 financial year, Coles Australia reported a net profit of $1.1 billion and can’t afford back up generators, go figure,” one wrote. Others insisted some of the food could have been saved or donated, as one person said, “Butter that stays on the bench for two weeks (is) fine!” while another insisted, “at least donate it”. A supermarket worker commiserated with the upset shoppers, as they wrote online, “As someone who works for one of the supermarket chains, I have had to partake in this due to a prolonged power outage earlier this year.” “I feel for these staff, there’s nothing worse than having to throw out so much refrigerated stock. Coming from a family who didn’t have much, I get the pain people feel from this incident.” However, one social media user noted that regarding donations, “legally they cannot, if they give someone food poisoning and kill them they are liable”. A Coles spokesperson told <a href="https://www.news.com.au/lifestyle/food/photograph-of-coles-bin-full-of-discarded-items-stuns-shoppers/news-story/871cedeb7daf66422534e4aee55f1ee4" target="_blank" rel="noopener">news.com.au</a> that food safety is a top priority, saying in a statement, “Due to the extreme weather that hit much of Victoria early last week, there were widespread power outages, including in the Drouin and surrounding areas.” “Food safety is paramount at Coles and unfortunately as a result of products being un-refrigerated for an extended period of time, for safety and quality reasons, we needed to dispose of a number of products to ensure customer safety. “Where possible, Coles always donates product that is fit for use and safe for consumption to food rescue organisations.” Image credits: 7News

Money & Banking

5 foods to add to your shopping list to save money – and they’re good for you too

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Food prices are <a href="https://www.abc.net.au/news/2024-06-13/anglicare-cost-living-unemployment-groceries-fuel-rent-prices/103972166?utm_medium=social&utm_content=sf273549397&utm_campaign=abc&utm_source=linkedin.com&sf273549397=1">adding pressure on household budgets</a>, especially for Australians on the lowest incomes. To help save money on the weekly groceries, consider adding these five staples to your shopping trolley: eggs, oats, carrots, UHT milk and apples. These foods rate highly on the <a href="https://pubmed.ncbi.nlm.nih.gov/20181811/">nutrient-rich foods index</a> and on cost, meaning they represent good value for money when it comes to buying nutritious food. Loading up on these items helps push more expensive, less nutritious foods out of your trolley. Keeping a supply at your place will also save extra trips to the shops, which saves petrol and time. <h2>1. Eggs</h2> Eggs are extremely good value at around A$6 a dozen (50 cents an egg). Meat, chicken and fish prices vary from $12 a kilo for mince, $12–$20 a kilo for chicken, to $20–$50 a kilo for steak and fish depending on cut or type. Selecting the cheapest cuts still costs $2–$3 a serve, compared to two eggs at a $1 serve. When you swap a red meat meal for an eggy dish, this can add up to a big saving. Try our egg recipes on the <a href="https://nomoneynotime.com.au/healthy-easy-recipes/filter/meals--dinner,lunch/superfoods--eggs">No Money No Time website</a>, from <a href="https://nomoneynotime.com.au/healthy-easy-recipes/sweetcorn-and-zucchini-fritters">fritters</a>, to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/mushroom-omelette">omelettes</a>, or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-rainbow-rice">fried rice</a>. These recipes also help use up other items you have in the pantry, fridge and veggie crisper. Eggs are a good <a href="https://www.australianeggs.org.au/nutrition/nutrients-and-vitamins">source</a> of protein and also contain choline, lutein and zeaxanthin, vitamins A, B2, B12, D, E and folate, and minerals iron, zinc, iodine and selenium. For people concerned about eggs raising cholesterol, a <a href="https://pubmed.ncbi.nlm.nih.gov/38370115/">recent review of research evidence</a> concluded there wasn’t likely to be any adverse effect on overall disease risk when consuming up to one egg a day. <h2>2. Rolled oats</h2> Rolled oats vary a lot in price from about $2 a kilogram for “own brand”, up to $9 for premium varieties. Oats are really <a href="https://nomoneynotime.com.au/healthy-easy-recipes/filter/keywords--Oats">versatile</a>. For breakfast you can make <a href="https://nomoneynotime.com.au/healthy-easy-recipes/microwave-porridge">porridge</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/easy-overnight-oats">overnight oats,</a> DIY muesli or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/gingerbread-granola">granola</a>. Oats make a pastry substitute for a <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-rolled-oats-quiche">quick and easy quiche base</a>. Or blitz them in a food processor and use as a breadcrumb substitute. For dessert, you can use them to top a comforting <a href="https://nomoneynotime.com.au/healthy-easy-recipes/wholegrain-apple-crumble">apple crumble</a>. <a href="https://www.glnc.org.au/resource/oats-2/">Oats are a wholegrain</a>, meaning they retain every part of the original grain – the germ, bran and outer layers – and hence more fibre and nutrients. Oats are a rich in beta-glucan, a soluble fibre that <a href="https://pubmed.ncbi.nlm.nih.gov/34236436/">helps lower blood cholesterol levels</a> by binding with bile acids in the gut, meaning they can’t be converted into LDL (bad) cholesterol. They <a href="https://www.glnc.org.au/resource/oats-2/">also contain</a> B vitamins of thiamin (b1), riboflavin (B2), niacin (B3), pyridoxine (B6), pantothenic acid (B5) and folate (B9), as well as vitamin E and the minerals iron, zinc, magnesium, phosphorus and potassium. <h2>3. Carrots</h2> It’s hard to get better value than a bag of carrots at about $2.50 a kilo. They last for ages in the fridge and can be eaten raw, as carrot sticks or with <a href="https://nomoneynotime.com.au/healthy-easy-recipes/moroccan-carrot-dip">carrot dip</a>, or baked to make carrot veggie “<a href="https://nomoneynotime.com.au/healthy-easy-recipes/vegetable-chips">chips</a>”. Try grating carrot as an extra on a salad roll or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/basic-beef-burgers">burger</a>, or mixed into grated cheese to extend it when topping tacos, pasta or pizza, or even a dish like <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-and-cauliflower-macaroni-cheese">mac and cheese</a>. Other versatile uses include soup, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-puree">carrot mash</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/baked-carrots-with-honey-thyme">roasted carrots</a> or, for something sweet, carrot muffins or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/easy-carrot-cake-bliss-balls">bliss balls</a>. Carrots are rich in the carotenoids <a href="https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/">alpha-carotene and beta-carotene</a>, which get converted into vitamin A in the body and used in antibody production and to maintain <a href="https://ods.od.nih.gov/factsheets/VitaminA-Consumer/">healthy functioning</a> of your eyes, skin, lungs and gut. <h2>4. Longlife skim milk</h2> Longlife skim milk costs about $1.60 a litre. While some fresh varieties are around the same price, the value of longlife milk is that you can keep a store of it in the cupboard, meaning you never run out and it has a long shelf life. Milk makes great <a href="https://nomoneynotime.com.au/healthy-easy-recipes/banana-breakfast-smoothie">smoothies</a> and is an essential ingredient in dishes from quiche to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/cauliflower-cheese-bake">cauliflower cheese</a> to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-lemon-orange-delicious">lemon delicious</a> pudding. <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/milk#nutrients-in-milk">Milk contains</a> protein, calcium, magnesium, zinc, potassium and vitamins A, B2 and B12. Research shows regular milk consumption is <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/milk#milk-and-health-conditions">associated with</a> a lower risk of developing osteoporosis, high blood pressure, type 2 diabetes, heart disease and colon cancer. <h2>5. Apples</h2> A bag of apples costs about $4 or 60 cents an apple and $4–$5 for a large can of stewed apple. Apples make a portable snack. Add <a href="https://nomoneynotime.com.au/healthy-easy-recipes/comforting-apple-porridge">them to porridge</a>, serve <a href="https://nomoneynotime.com.au/healthy-easy-recipes/pork-loin-rolls">with pork</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-and-apple-coleslaw-with-mustard-vinaigrette">in coleslaw</a> or in <a href="https://nomoneynotime.com.au/healthy-easy-recipes/wholegrain-apple-crumble">apple crumble</a>. Apples <a href="https://pubmed.ncbi.nlm.nih.gov/35502671/">contain</a> dietary fibre and pectin, vitamin B6 and C, and the minerals potassium, calcium, nitrogen, magnesium and traces of zinc, iron and copper. In <a href="https://pubmed.ncbi.nlm.nih.gov/31667463/">observational studies</a>, people who ate more apples had a lower risk of heart disease, stroke, type 2 diabetes and death from any cause. For easy, tasty, economical meals that are quick to prepare, without too much effort, along with our food budget tips, visit our team’s <a href="https://nomoneynotime.com.au/">No Money No Time</a> website.<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/229903/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Laureate Professor in Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Image credits: Shutterstock 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/5-foods-to-add-to-your-shopping-list-to-save-money-and-theyre-good-for-you-too-229903">original article</a>. </div>

Food & Wine

How sustainable is your weekly grocery shop? These small changes can have big benefits

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/michalis-hadjikakou-129930">Michalis Hadjikakou</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/carla-archibald-283811">Carla Archibald</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/ozge-geyik-1402545">Özge Geyik</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>, and <a href="https://theconversation.com/profiles/pankti-shah-1547393">Pankti Shah</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> You might think eating more sustainably requires drastic changes, such as shifting to a <a href="https://theconversation.com/vegan-diet-has-just-30-of-the-environmental-impact-of-a-high-meat-diet-major-study-finds-210152">vegan diet</a>. While a plant-based diet is <a href="https://www.nature.com/articles/s43016-023-00795-w">undeniably</a> good for the Earth, our <a href="https://www.sciencedirect.com/science/article/pii/S2352550924001945#f0025">new research</a> shows modest changes to your eating habits can also have significant environmental benefits. We assessed how food products on Australian supermarket shelves stack up against key environmental indicators, such as carbon emissions and water use. We found swapping the most environmentally harmful foods for more sustainable options within the same food group, such as switching from beef burgers to chicken burgers, can significantly reduce carbon emissions – by up to 96% in some instances. The last thing we want to do is take the pleasure away from eating. Instead, we want to help consumers make realistic dietary changes that also help ensure a sustainable future. So read on to find out which simple food swaps can best achieve this. <h2>Informing sustainable diets</h2> The environmental impact of foods can be estimated using an approach known as a <a href="https://www.cell.com/one-earth/fulltext/S2590-3322(19)30128-9#:%7E:text=In%20this%20Primer%2C%20we%20introduce,cycle%20of%20a%20product%20system.">life-cycle assessment</a>. This involves identifying the “inputs” required along the food supply chain, such as fertiliser, energy, water and land, and tracking them from farm to fork. From this we can calculate a product’s “footprint” – or environmental impact per kilogram of product – and compare it to other foods. Most studies of environmental footprints focus on the raw ingredients that make up food products (such as beef, wheat or rice) rather than the packaged products people see on shelves (such as beef sausages, pasta or rice crackers). Of the studies that do focus on packaged foods, most only consider a fraction of the products available to consumers. What’s more, a lot of research considers only the carbon emissions of food products, excluding other important measures such as water use. And some studies use global average environmental footprints, which <a href="https://www.science.org/doi/10.1126/science.aaq0216">vary significantly</a> between countries. Our research set out to overcome these limitations. We aligned environmental footprints with the products people find on supermarket shelves, and covered a huge range of food and beverage products available in Australia. We also included many environmental indicators, to allow a <a href="https://www.pnas.org/doi/full/10.1073/pnas.2120584119">more complete picture</a> of the sustainability of different foods. <h2>What we did</h2> Key to our research was the <a href="https://www.georgeinstitute.org.au/projects/foodswitch">FoodSwitch database</a>, which compiles food labelling and ingredient data from images of packaged food and beverages. It covers more than 90% of the Australian packaged food market. We combined the database with a <a href="https://www.sciencedirect.com/science/article/pii/S0959652623029748">mathematical method</a> that sums the environmental impact of ingredients, to quantify the footprint of the product as a whole. From this, we estimated the environmental footprint of 63,926 food products available in Australian supermarkets. We then simulated the potential benefits of making “realistic” switches between products – that is, switches within the same food category. <h2>Our findings</h2> The results show how making a small dietary change can have big environmental consequences. For a shopping basket composed of items from eight food groups, we simulate the benefits of swapping from high-impact towards medium- or low-impact food products. Our analysis assumes a starting point from the most environmentally harmful products in each food group – for example, sweet biscuits, cheese and beef burger patties. A shift to the medium-impact foods for all eight items – such as a muffin, yoghurt and sliced meat – can lead to at least a 62% reduction in environmental impact. Shifts towards the most sustainable choice for all items – bread, soy milk or raw poultry – can achieve a minimum 77% reduction. This analysis ends at the supermarket shelves and does not include additional food processing by the consumer. For example, raw meat will usually be cooked before human consumption, which will expand its environmental footprint to varying degrees, <a href="https://www.nature.com/articles/s43016-020-00200-w">depending on the method used</a>. See the below info-graphic for more detail. The full results are available in <a href="https://www.sciencedirect.com/science/article/pii/S2352550924001945">our study</a>. <hr /> <iframe id="sR5yB" class="tc-infographic-datawrapper" style="border: 0;" src="https://datawrapper.dwcdn.net/sR5yB/" width="100%" height="400px" frameborder="0" scrolling="no"></iframe> <hr /> <h2>What next?</h2> Many people are looking for ways to live more sustainably. Insufficient or complex information can fuel confusion and anxiety in consumers, <a href="https://theconversation.com/reducing-eco-anxiety-is-a-critical-step-in-achieving-any-climate-action-210327">leading to inaction or paralysis</a>. Consumers need more information and support to choose more sustainable foods. Supermarkets and retailers also have an important role to play – for example, by giving sustainable products <a href="https://journals.sagepub.com/doi/10.1177/07439156211008898">prominent shelf placement</a>. Attractive pricing is also crucial – particularly in the midst of a <a href="https://theconversation.com/au/topics/cost-of-living-crisis-115238">cost-of-living crisis</a> when it can be difficult to prioritise sustainability over cost. Government interventions, such as information campaigns and <a href="https://journals.sagepub.com/doi/10.1177/07439156211008898">taxing high-impact products</a>, can also help. Food labelling is also important. The European Union <a href="https://environment.ec.europa.eu/topics/circular-economy/eu-ecolabel/product-groups-and-criteria_en">is leading the way</a> with measures such as the <a href="https://docs.score-environnemental.com/v/en">eco-score</a>, which integrates 14 environmental indicators into a single score from A to E. Apps such as <a href="https://www.georgeinstitute.org/projects/ecoswitch">ecoSwitch</a> can also <a href="https://www.sciencedirect.com/science/article/pii/S1326020024000268?via%3Dihub">empower consumers</a>. The diets of people in developed nations such as Australia <a href="https://theconversation.com/sustainable-shopping-want-to-eat-healthy-try-an-eco-friendly-diet-89086">exert a high toll on our planet</a>. More sustainable food choices are vital to achieving a <a href="https://www.thelancet.com/commissions/EAT">sustainable future for humanity</a>. We hope our research helps kick-start positive change.<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/234367/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/michalis-hadjikakou-129930">Michalis Hadjikakou</a>, Senior Lecturer in Environmental Sustainability, School of Life and Environmental Sciences, Faculty of Science, Engineering & Built Environment, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/carla-archibald-283811">Carla Archibald</a>, Research Fellow, Conservation Science, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>; <a href="https://theconversation.com/profiles/ozge-geyik-1402545">Özge Geyik</a>, Visitor, School of Life and Environmental Sciences, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a>, and <a href="https://theconversation.com/profiles/pankti-shah-1547393">Pankti Shah</a>, PhD student, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Image credits: Shutterstock 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/how-sustainable-is-your-weekly-grocery-shop-these-small-changes-can-have-big-benefits-234367">original article</a>. </div>

Food & Wine

Huge move to bring down cost of groceries

Federal Treasurer Jim Chalmers has announced a series of new measures to help bring down grocery prices ahead of the release of a wide-ranging review into the Grocery Code of Conduct. According to the treasurer, increasing competition among supermarket giants is key to placing “downward pressure on prices”, while also enforcing multibillion-dollar fines on retailers that fail to comply with the mandatory code of conduct. This code is set to dictate how supermarkets like Woolworths, Coles, Aldi and IGA’s parent company Metcash deals with producers and farmers, which will in turn see a reduction of prices for everyday shoppers. While Dr Chalmers stopped short of saying how far prices could drop, he told Sunrise’s Natalie Barr that a more competitive system would create “better outcomes for consumers,” and reduce grocery prices over time. “If it is more competitive, more transparent and people are getting a fair go, better outcomes will be seen at the supermarket checkout,” he said. The Treasurer said this would deliver a “fair go” for families, consumers and producers. “We recognise that the supply chains need to be better for farmers, growers and producers,” he said. “By doing that and making sure the supermarket sector is more competitive we can get better outcome for consumers.” Although the Albanese government has affirmed its support for the review, conducted by former Labor minister Craig Emerson, the final report rejected calls to expand the reforms to non-supermarkets like Bunnings, Chemist Warehouse, and Dan Murphy’s. “The review considers that the code should not be extended beyond supermarkets to cover other retailers,” the inquiry’s final report said. “This is not to say that these markets are functioning well for all players in those markets.” Image credits: MICK TSIKAS/EPA-EFE/Shutterstock Editorial/Shutterstock

Money & Banking

Shopping centre locked down after violent altercation

Two teenage boys have been arrested after a violent altercation broke out in South Australia's largest shopping centre. On Sunday afternoon, three boys allegedly confronted another group of teens at the Westfield Marion centre’s food court armed with “expandable batons”, with reports one of the boys was also armed with a knife. The violent altercation triggered Westfield’s emergency lockdown and evacuation procedures, with alarms blaring throughout the centre and major storefronts locking their doors to keep shoppers safe. Heavily armed specialist police officers stormed the centre in search of the teens, but they were unable to be found. Following hours of investigating, two boys, aged 15 and 16, were found, arrested and charged with assault, affray and aggravated robbery. The two teens will appear in the Adelaide Youth Court on Monday afternoon, and police continue to search for any outstanding suspects. Assistant Commissioner Duval said police knew the identity of a third offender, and encouraged him to turn himself in. “His identity is known, and at some point we will catch up with him,” he told Today. Duval said police believe the boys knew each other and it was "not a random attack". He also confirmed that police had seized two expandable batons from the teens, explaining, "It's a baton that effectively expands, not dissimilar to what police would use." "Certainly the possession of them is very concerning, that formed part of the allegation of what these boys were charged with." Following the incident, a spokesperson for Westfield issued a statement saying the safety of customers, business partners and people is their "highest priority". Image credits: Nine News

Legal

Miss World Australia attacked outside shopping centre

Miss World Australia has taken aim at the lack of police response after she called Triple Zero for urgent assistance when she was attacked. Jasmine Stringer was running a workshop with a group of aspiring young pageant contestants at a Gold Coast shopping centre on Friday night, when a woman lunged towards the group in a random attack. "This person was hurling abuse at the young girls and then charged at me from across the road and punched me straight in the face," Jasmine told <a href="https://9now.nine.com.au/today/miss-world-australia-and-children-attacked-during-gold-coast-shopping-centre-event/cf15799c-99e7-45ee-b143-519bcff1114f" target="_blank" rel="noopener">Today</a>. "I fended her off and then she turned her sights to a 14-year-old girl." While doing her best to protect herself and the young girls, Jasmine called Triple Zero for assistance. As the young girls fled from the scene, Jasmine waited for police - or members of the public - to help, and was met with no response. "I guess the most concerning part of this whole story for me is that I called Triple Zero, we are in the Southport CBD of the Gold Coast, less than three kilometres from the police station and in a 15-minute time frame when women and children are being assaulted, there was no one turning up to help," the 27-year-old said. "I stayed there for 20 minutes on the call with the dispatcher and I was starting to get stressed, this woman was still physically attacking these children as they're trying to get into cars and taxis and it was escalating and I asked 'is someone coming?' and they were quite dismissive to me." As part of her Miss World Australia advocacy work, Jasmine has devoted a lot of time and effort into preventing violence against women, and says this attack is the second time within a month that she's called for help from police after witnessing a violent incident and there's been nobody there to help. 'I'm going to go to the police station today just make sure that the report is made and hopefully have the person who attacked us charged," she said. "But at this point in time, I've received no follow up from the police and it's been a really distressing situation." Image credits: Today

Legal

Kochie reveals the simple way to halve your grocery bill

David Koch has revealed the simple trick to help you save big bucks at the supermarket as the cost of living crisis continues to hit hard. Kochie, who is the Compare the Market's economic director, calculated that Aussies can save up to $100 per trip to the grocery shop by making the switch to home brands. According to research of major Australian supermarkets, the average household can save big bucks by choosing not to buy well-known brands, which can lead to a saving of $5,000 per year. "So, when you're doing your supermarket shop, what's in a brand name? Well, let me tell you - plenty," Kochie said in a video posted to the Compare the Market Instagram account. "You are paying plenty more for that loyalty to a brand that you love." <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/reel/C57UwVrvSZ5/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/reel/C57UwVrvSZ5/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Compare the Market AU (@comparethemarket_aus)</a> </div> </blockquote> Compare the Market took to a major supermarket and bought 25 items from big name brands, and another 25 similar items from a challenger supermarket selling cheaper home brands. Based on substituting big-brand products for lesser-known labels, grocery bills would fall from $201.19 a week to $103.51, taking the weekly saving up to $97.68. "Now, multiply that weekly shop over a whole year and that's a saving of over $5,000." "Almost three return economy airfares to London." Everyday Aussies are continuing to struggle with the rising cost of groceries, with the price of bread and cereal increasing by 7.3 per cent in the year to March, an official monthly measure of inflation showed. Image credits: Instagram

Money & Banking

Why is gluten-free bread so expensive? A food supply chain expert explains

<a href="https://theconversation.com/profiles/flavio-macau-998456">Flavio Macau</a>, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</a> Before the cost of living hit Australian families hard, a group of consumers were already paying top dollar for their staples. Whether it be gluten free, dairy free or lactose free, people with special dietary requirements are used to spending more at the supermarket checkout. A 2016 study from the University of Wollongong found that Australians were <a href="https://onlinelibrary.wiley.com/doi/10.1111/1747-0080.12171">paying up to 17% more for a gluten-free diet</a>. Current examples are easy to find. A <a href="https://www.coles.com.au/product/coles-white-bread-650g-4901345">white sandwich loaf at Coles</a> costs A$2.40 (or A$0.37 per 100g), whereas <a href="https://www.coles.com.au/product/coles-i'm-free-from-white-loaf-500g-3216673">the cheapest gluten-free option</a> costs $5.70 (or $1.14 per 100g). That’s over three times as much. Prices are closer comparing Coles Full Cream Milk at A$1.50 per litre with Coles Lactose Free Lite Milk at A$1.60, the exception that confirms the rule. So why are allergen-free products more expensive? <h2>Is it the ingredients?</h2> If manufacturers pay more for ingredients, this is usually reflected in the price of the final product. Regular and gluten-free bread share many common ingredients, but there is a substantial change where wheat flour is replaced by gluten-free flour. This ingredient may cost manufacturers around two times as much given the uniqueness of gluten-free grains, seeds, and nuts. These special ingredients are not as abundant or easy to process as wheat, and are also a bit more difficult to buy in very large scale. For a simple reference, compare <a href="https://www.coles.com.au/product/coles-white-plain-flour-1kg-5881232">regular</a> and <a href="https://www.coles.com.au/product/coles-i'm-free-from-plain-flour-gluten-free-500g-2478197">gluten-free flour</a> at Coles. Gluten, <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jgh.13703">a complex mixture of hundreds of related but distinct proteins</a>, has unique properties. It is a binding agent that improves texture in recipes. Gluten-free bread therefore needs extra help to, literally, hold it together. Additional items such as thickeners, tapioca and maize starches are added to gluten-free recipes to improve viscosity and keep baked items in shape. That means a longer ingredient list and a slightly more complex manufacturing process. So, from an ingredient perspective, gluten-free bread costs more than regular bread. This applies for other allergen-free products as well. But with so many common ingredients, it is reasonable to say that this is not the main explanation. <h2>Is it manufacturing and transporting?</h2> A substantial part of price differences between regular and allergen-free foods comes from <a href="https://www.investopedia.com/terms/e/economiesofscale.asp">economies of scale</a>. Regular products are manufactured in very large quantities, while allergen-free products involve much smaller volumes. Bulk buying from large suppliers gets you bigger discounts. The more machines in a factory, the cheaper it is to run them. Larger outputs coming from the same place mean smaller costs for each individual product. Given that you have fixed costs to pay anyway, size is king. You pay the same amount for a grain mill regardless of whether you grind one kilo or one tonne of grains a day. Sure, you spend more on electricity or gas, but those are <a href="https://corporatefinanceinstitute.com/resources/accounting/fixed-and-variable-costs/">variable costs</a>. Then, there is the need for rigorous quality control. The United Nations Food and Agriculture Organization has a detailed <a href="https://www.fao.org/fao-who-codexalimentarius/sh-proxy/en/?lnk=1&url=https%253A%252F%252Fworkspace.fao.org%252Fsites%252Fcodex%252FStandards%252FCXC%2B80-2020%252FCXC_080e.pdf">code of practice on food allergen management for food business operators</a>, covering harvesting, handling, storage, transportation, packaging, and more. The <a href="https://www.foodstandards.gov.au/food-standards-code">Australia New Zealand Food Standards Code</a> also sets specific standards. Deep cleaning machines, thoroughly checking that standards are met, and scrapping whole batches when they are not makes manufacturing allergen-free products more complex and expensive. The <a href="https://www.health.wa.gov.au/-/media/Files/Corporate/general-documents/food/PDF/DOHComplianceandEnforcementPolicyVersion3.pdf">implications for non-compliance</a> vary in severity, from a simple recall to a costly infringement notice, plus <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10574315/">reputational damage to consumer trust</a>. It is hard to exactly measure the impact of economies of scale and quality costs on the price of allergen-free products. Each manufacturer will have its own challenges and solutions. But it is reasonable to say a considerable chunk of the difference we see when comparing gluten-free bread with its regular counterpart comes from these factors. Transportation costs follow a similar rule. If it is easier and quicker to fill your trucks with regular products, while allergen-free products have a hard time making a full load, there are disadvantages in the latter. <h2>Is it the marketing strategy?</h2> The final consideration on allergen-free food prices has to do with competition and willingness to pay. A quick search on Coles’ website shows 276 results for “bread” once you remove the 42 items that are gluten-free. That means that there are many more brands and products competing for bread consumers than for gluten-free bread consumers. That’s over six to one! This means customers with dietary restrictions are at a disadvantage as they are beholden to the limited options on offer. As noted by the Australian Competition & Consumer Commission, “<a href="https://www.accc.gov.au/business/competition-and-exemptions/competition-and-anti-competitive-behaviour">competition leads to lower prices and more choice for consumers</a>”. Also, fewer allergen-free products make it to the “own brand” list. Australians are <a href="https://www.news.com.au/finance/money/costs/coles-woolworths-ownbrand-products-booming-on-back-of-costofliving-crisis/news-story/d0be8b8d6e98c0a6477959cd83da17ad">relying more on these when facing the cost-of-living crisis</a>. There is also the <a href="https://online.hbs.edu/blog/post/willingness-to-pay">willingness to pay</a>, where consumers pay more for products deemed as having higher value. <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13525">Research</a> shows that on average consumers are willing to pay 30% more for food products that they perceive to be healthier. Manufacturers and retailers more often than not will capitalise on that, increasing their profit margins for allergen-free products. <h2>4 tips for saving money if you have allergies</h2> People with dietary requirements looking to ease the cost of their weekly grocery shop should use the same strategies as every savvy consumer: <ul> <li>research prices</li> <li>buy larger quantities where possible</li> <li>keep a keen eye on price reduction and items on sale</li> <li>consider replacing products tagged “allergen-free” with alternatives from other categories, such as going for rice instead of gluten-free pasta in a dish.</li> </ul> In the long run, if more customers choose allergen-free products it could lead to more volume and competition, bringing prices down. <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/223648/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/flavio-macau-998456">Flavio Macau</a>, Associate Dean - School of Business and Law, <a href="https://theconversation.com/institutions/edith-cowan-university-720">Edith Cowan University</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/why-is-gluten-free-bread-so-expensive-a-food-supply-chain-expert-explains-223648">original article</a>.

Money & Banking

"Dead dodgy": Outraged shopper uncovers sneaky Coles practice

One disgruntled shopper has called out Coles for their "deceptive" tactic to mislead customers about their special deal prices. After finding that prices online were often mismatched to prices in store, regular Coles shopper Rowan Element got into the habit of checking if the price of an item was the same on the specials tag and its original tag, with the initial price often exaggerated on the specials tag to make the promotion appear more appealing. On Thursday, Element discovered one Coles store in Canberra employing this sneaky practice with the original tag conveniently hidden behind the promotion. "I bought this humble pack of sliced mushrooms, they were on special 'two for $6.50' or $4 for one. When I moved the specials tag the price was $3.50... It is not the first time that I’ve noticed something like this," she told <a href="https://au.news.yahoo.com/coles-customer-catches-supermarket-in-dead-dodgy-practice-062334548.html" target="_blank" rel="noopener">Yahoo News Australia</a>. "Clearly Coles put the price up to make the 'special' look better but forgot to take off the original price ticket." After taking the mushrooms to the checkout and being charged $4 for the one pack, Element asked to speak to a manager and called out the "deceptive advertising". Staff provided a refund for the mushrooms and allowed the shopper to keep the produce before "literally running" to remove the offending tag from the shelf. Despite the small price discrepancy, the shopper believes the issue lies with the dishonestly of the supermarket giant, rather than with the small 50 cent disparity. "Sadly I think it's what we've come to expect from large corporations determined to make massive profits at the expense of their customers. There's total disregard for morality of their behaviour... It's dead dodgy" she said. Coles confirmed to Yahoo News the price tag in question at the Canberra store has been "corrected", however, it did not respond to questions regarding accusations that the supermarket was doing it on purpose. "Coles takes clear and accurate pricing information on tickets very seriously," a spokesperson said. "We always aim to ensure that our specials represent value for our customers and have confirmed that the special tickets were indeed correct in these instances." Image credits: Yahoo News / Shutterstock

Money & Banking

Secret Santa pays off everyone's Christmas shopping at local Kmart

The festive season is all about spreading joy and love and one generous Aussie has gone above and beyond to make people's day so much better. A Secret Santa at a Victoria Gardens Kmart in inner-city Melbourne, covered the cost of items on lay-by for all of the customers at the local store, making some of them cry tears of joy. "We are overwhelmed by our customer's generosity at this time of year, and want to thank them for their act of kindness towards other members of our community," a Kmart spokeswoman said. "We are proud to call them one of our customers." The customer, who chose to remain anonymous, said that they simply wanted to contribute to something positive this holiday season. The shopper reportedly told retail staff that they "just wanted to do something nice for the community." The exact amount of the donation remains undisclosed, but they revealed that most of the items were Christmas gifts. Image: Tim Boyle/Getty Images

Money & Banking

Amazing money-saving hack hidden in Coles and Woolies Christmas shopping bags

Woolworths and Coles have released specially designed paper bags ahead of the Christmas period, with many praising their multi-purpose usage. The 25 cent bags feature a Christmas design, and are meant to be cut open and reused as wrapping paper for Christmas presents. Shoppers have been sharing their delight at the discovery on social media, with many praising the supermarket giants for encouraging recycling. A member of the North Shore Mums Facebook group shared the revelation, writing, "PSA: the Christmas woolies bags are designed to be cut open and used as wrapping paper." Both Coles and Woolworths bags include cutting lines to help those planning to use them as wrapping this festive season. They added an edit to the post explaining the bags could also be cut into squares around the decorations and used as gift tags. Other alternatives to pricey wrapping paper include tea towels, paper that has been decorated by children in the family or making the most out of reusable gift bags which can be collected and saved for the next occasion. With many families anxious of excess spending during the festive period in the face of the ongoing cost of living crisis, the reusable bags are set to be a welcome hack for those trying to be money conscious this Christmas. Image credits: 9Honey <p style="box-sizing: border-box; margin: 16px 0px 20px; padding: 0px; border: 0px; font-family: 'Proxima Nova', system-ui, -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Fira Sans', 'Droid Sans', 'Helvetica Neue'; font-size: 18px; font-stretch: inherit; line-height: 28px; vertical-align: baseline; caret-color: #333333; color: #333333;"><span style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant-caps: inherit; font-stretch: inherit; line-height: inherit; vertical-align: baseline;">

Money & Banking

Aussie shopper sparks outrage over "boomer hour" pitch at supermarkets

A frustrated Aussie shopper has called for major supermarkets to implement a dedicated "boomer hour" for seniors to do their groceries. The shopper, from Victoria's Mornington Peninsula, caused an uproar after posting on Facebook saying that elderly customers should be "more mindful of time-poor workers and busy parents". The person went on to write that senior shoppers often take up too much space in the aisles to stop and socialise, making it "inconvenient" for other shoppers in a rush. The divisive post attracted a lot of attention, with many younger shoppers flocking to the comments to back the controversial idea. One person said older shoppers should save their socialising for the cafe or park like “every other normal person”. “This means not using the entire width of supermarket aisles as a catch-up spot to discuss what cruise Bazza’s on, or how the tenants in Jenny’s 13th investment property are really grinding her gears because they want the aircon fixed before summer. Not at 5pm on a weekday.” Despite some support for the idea, consumer behaviour analyst Barry Urquhart branded the idea as "ageism personified". "It won't work because they are a primary driver of the marketplace at the moment," he told Seven News. "At a time where the cost of living and the cost of doing business is acute, you can't turn and marginalise any consumer group." "This is ageism personified. People are wanting to say 'let's marginalise the older people, let's make them invisible'' and they're saying 'no we're asserting ourselves in tourism, hospitality, flight purchases at large'," he said. "Follow the money and the money in Australia at the moment is for people aged 50 years of age and older because they've got less mortgage, more discretionary purchases and are spending it." Urquhart went on to tell <a href="https://www.3aw.com.au/frustrated-shoppers-call-for-boomer-hours-in-supermarkets/" target="_blank" rel="noopener">3AW</a> radio that the measures would be impractical for businesses and senior shoppers. He said, “Trying to group boomers into one group … it’s not possible.” Image credits: Getty Images

Retirement Life

These 10 smart grocery swaps can help reverse diabetes

Diagnosis diabetes It can feel daunting to be faced with the need to make a major lifestyle change. You enjoy food, and you should. At Reader’s Digest, we like to think nature designed nutrition to taste delicious so it can be a source of pleasure in your day that’s fun to look forward to. If you’ve been diagnosed with diabetes or pre-diabetes, this diagnosis doesn’t have to take over your whole identity and all the things that bring you joy. There are ways to adapt some of your favourite foods so you can still have them! Registered dietitian Jackie Newgent lists interesting meal swaps you can make so that classic dishes can be healthier, while still plenty pleasurable. With some wisdom and dedication, it can be possible to turn your condition around and feel great for good. Pair starchy with non-starchy veggies Instead of: one kilo potatoes Buy: 500g kilo potatoes plus 500g cauliflower This mashed potato hack keeps your total carbs in check without forgoing flavour. Whip equal parts boiled potatoes together with roasted or boiled cauliflower. The results of this dynamic duo may help you better manage your blood glucose, since they’re carb-friendlier than a huge bowl of mashed potatoes alone: 100 grams of cooked potatoes without skin provides 22 grams of total carbohydrates, versus 13 grams total carbohydrate in the 100 gram combination of cooked potatoes and cauliflower. Pick fruit you can chew <div> Instead of: one litre apple juice Buy: one bag of apples Enjoy whole fruit rather than just the juice whenever possible to get all the fibre of the naturally sweet fruit with its edible peel…plus chewing satisfaction. One medium apple contains 4.4 grams of fibre while a 200ml glass or juice box of 100-percent apple juice has 0.4 grams of fibre. The soluble fibre in apples can help slow down absorption of sugars. Polyphenols in apples may have powerful antioxidant properties. Grill a better burger Instead of: 500g 85% lean ground beef patties Buy: 500g ground chicken breast Gram for gram, chicken breast has significantly less saturated fat than the marbly beef of classic burgers. Specifically, an 85g cooked 85% lean ground beef patty has five grams of saturated fat compared to 0.6 grams of saturated fat for a cooked patty made from 85g of chicken breast meat. Keeping saturated fat intake low is especially important when you have diabetes to help keep your heart healthy. Pro-tip: make chicken burgers juicier and tastier by combining ground chicken breast with a little plain yogurt, rolled oats, and herbs and spices before cooking. Look for live cultures in the dairy section Instead of: one container regular cottage cheese Buy: one container plain low-fat Greek yogurt or cultured cottage cheese Probiotics are “good” bacteria that help keep your gut healthy. For people with type 2 diabetes, research published in Advances in Nutrition suggested that probiotics may also have glucose-lowering potential. So, pop products with live active cultures (probiotics) into your cart while strolling by the dairy aisle. Choose plain low-fat Greek yogurt or cultured cottage cheese. Be sure to read the nutrition labels, since probiotics aren’t in all dairy foods. And, for the lower-sodium pick, stick with yogurt. Choose healthier-sized grain portions Instead of: 1/2 dozen bakery-style plain bagels Buy: one package of wholegrain English muffins Swapping wholegrain in place of refined grain products helps kick up fibre and other plant nutrients. Studies suggests this is linked to lower risk of type 2 diabetes. Also, opting for healthier-sized varieties, such as wholegrain English muffins rather than big bakery-style plain bagels helps cut kilojoules (and carbs) – not enjoyment – while promoting a healthier weight. In fact, you’ll slash over 1000 kilojoules by enjoying a whole-wheat English muffin instead of that oversized 140g bagel. Get your munchies with benefits Instead of: one bag of potato chips Buy: one jar or bulk-bin container of roasted peanuts It’s a no-brainer: a small handful of nuts is a better bet than potato chips. Peanuts, for instance, offer a triple whammy of dietary fibre, plant protein and healthy fat, which can boost satiety. Greater satisfaction means a greater chance you’ll keep mealtime portions right-sized. When peanuts or other nuts are eaten along with carb-rich foods, they can help slow down the blood sugar response. Plus, a Mediterranean study found that higher nut consumption may be associated with better metabolic status. Dress a salad smartly Instead of: one bottle of fat-free salad dressing Buy: one small bottle olive oil plus one small bottle balsamic or red wine vinegar Some bottled salad dressings can trick you. For instance, “fat-free” salad dressing may be loaded with added sugars. (For reference: four grams of sugar is equal to one teaspoon.) So, read salad dressing labels carefully for sneaky ingredients, especially excess salt (over 250 milligrams of sodium per two-tablespoon serving) or added sugars (more than five grams added sugars per two-tablespoon serving). Better yet, keep it simple and make your own vinaigrette using 2-3 parts oil to 1 part vinegar. Select less salty soup Instead of: one can/carton of vegetable- or bean-based soup Buy: one can/carton of low-sodium vegetable- or bean-based soup When compared to people without diabetes, sodium levels were higher in patients with type 2 diabetes, based on a meta-analysis published in European Journal of Nutrition. Curbing sodium intake is beneficial for people with diabetes since too much may increase your risk for high blood pressure. So, slurp up soup that’s low in sodium. And kick up flavour with a splash of cider vinegar, grated citrus zest, herbs, spices, or a dash of hot sauce. Go for "naked" fish Instead of: Breaded fish sticks Buy: Frozen salmon fillets Cut salmon into large cubes, season, and grill on skewers. Or make fish sticks by simply cutting into skinny fillets, season and roast. Why? Research published in Diabetes Care finds that eating oily fish may be associated with a lower risk of type 2 diabetes. Non-oily fish, like the whitefish in fish sticks, didn’t show this link. Salmon is an oily fish and a major source of omega-3 fatty acids, a heart-friendly fat. Plus: when you make your own salmon skewers or sticks, you won’t have extra carbs from breading. Do dip with a punch of protein Instead of: one container of sour cream & onion dip Buy: one container of pulse-based dip, like hummus Wise snacking can be helpful for managing blood glucose. It can also be delicious. Dunk veggies or wholegrain pita wedges into pulse-based dip, like hummus, black bean dip, or lentil dip. Check this out: one-quarter cup (that’s 60 grams) of onion dip has 870 kiljoules, five grams of saturated fat, 1.2 grams of protein, and 0.1 grams of fibre, while one-quarter cup hummus has 590 kilojoules, 1.5 grams of saturated fat, 4.7 grams of protein, and 3.3 grams of fibre. Hummus clearly wins! Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/diabetes/reverse-diabetes-10-smart-grocery-swaps?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. </div> <div class="slide-image" style="font-family: inherit; font-size: 16px; font-style: inherit; box-sizing: border-box; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"> </div>

Food & Wine

How to double your money just by shopping during Super-September

Did you know you can effortlessly boost your retirement savings simply by shopping – no strings attached? It might sound too good to be true, but thanks to <a href="https://go.linkby.com/SNUFMPYC" target="_blank" rel="noopener">Super-Rewards</a>, a leading cashback provider, this is now a reality. And what's more the process is free, with no ongoing costs, and is incredibly simple. Super-Rewards, a widely recognised program in the industry, operates much like typical cashback programs – but with one key difference: instead of receiving cash in your pocket immediately, your earnings are <a href="https://go.linkby.com/SNUFMPYC" target="_blank" rel="noopener">directed into your superannuation fund</a> for later use. The best part? There are no fees or hidden costs; it's essentially free money when you shop at one of Super-Rewards' 500 <a href="https://go.linkby.com/SNUFMPYC/category/" target="_blank" rel="noopener">online partner stores</a> or 1,000 <a href="https://go.linkby.com/SNUFMPYC/category/instore/" target="_blank" rel="noopener">physical stores</a> across the country – including big names like Apple, Catch, eBay, EnergyAustralia, Virgin Australia, The Good Guys, Petbarn, Big W, Appliances Online, BWS, Adore Beauty and more. Spanning categories like food and drink, health, automotive, clothing, beauty and more, you are literally being paid towards your retirement just for doing the shopping you were going to do anyway. The beauty of Super-Rewards <a href="https://go.linkby.com/SNUFMPYC/how-it-works/" target="_blank" rel="noopener">lies in its versatility</a>; you can link your cashback to any super account with ease. All you need to do is shop through the Super-Rewards app, website, or in-store, using their browser extension. "Boosting your super contributions has never been more crucial, especially in light of recent ASFA research showing an increase in retirement living costs," says Pascale Helyar-Moray, CEO of Super-Rewards. Super-Rewards presents a simple and effective solution for accumulating wealth in your super through everyday spending. "Whether you're male or female, employed or not, earning super has never been this straightforward," adds Helyar-Moray. "Super-Rewards is a 'set and forget' strategy for wealth-building, accessible to all Australians. It's incredibly user-friendly." And now Super-Rewards has launched <a href="https://go.linkby.com/SNUFMPYC" target="_blank" rel="noopener">"Super-September"</a>, during which users can earn a $10 bonus in their Super-Rewards account once they accumulate $10 in cashback between September 1st and October 31st. This offer is open to all Super-Rewards users, and cashback from all Super-Rewards retailers, both online and in-store, is eligible. Helyar-Moray explains, "We want to reward users with $10 for making responsible super contributions through Super-Rewards. While immediate cashback might be tempting, we understand that money spent today can't grow. Our mission is to foster responsible and sustainable wealth creation; we're excited to reward prudent super behaviour by contributing to our users' superannuation accounts." “This is about being smart in how you spend your money. You’re already buying groceries with MILKRUN, purchasing pet food at Petbarn, acquiring appliances at The Good Guys. It’s a no-brainer; you’re undertaking these activities anyway so you may as well be rewarded into your super for doing so, and let the power of compound interest help create a more financially secure retirement for you. It’s super – easy.” <a href="https://go.linkby.com/SNUFMPYC" target="_blank" rel="noopener">The Super-Rewards</a> app is available for download on both the App Store and Google Play. This is a sponsored article produced in partnership with <a href="https://go.linkby.com/SNUFMPYC" target="_blank" rel="noopener">Super-Rewards</a>. Image: Getty

Retirement Income

Shop around, take lunch, catch the bus. It is possible to ease the squeeze on your budget

<a href="https://theconversation.com/profiles/laura-de-zwaan-180752">Laura de Zwaan</a>, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</a> It’s no secret that the cost of living has increased substantially over the last year, with rises of between <a href="https://www.abs.gov.au/media-centre/media-releases/employees-annual-living-costs-highest-record#:%7E:text=%E2%80%9CLiving%20costs%20for%20employee%20households,per%20cent%20was%20in%201986.">7.1 and 9.6 per cent</a> for all households. So what can households do to manage these increases? It might sound simple, but starting with a budget is the best approach. Even if you already have a budget, price increases mean it will need to be updated. For those new to budgeting, it is just a list of your income and expenses. Make sure you match the frequency of these so you are working out your budget over a week, or a fortnight, or a month. There are plenty of budgeting apps and websites that can help, such as the <a href="https://moneysmart.gov.au/budgeting/budget-planner">Moneysmart budget planner</a>. Once your budget is up to date, you can see your financial position. Do you have a surplus of cash – congratulations! You can save that money to help you in an emergency. But what about if you have less income than expenses? You need to work through a process of figuring out where you can cut back. Some expenses are easy to cut back on: <ul> <li> If you have multiple streaming services, drop back to one at a time. Check for any other subscriptions you might be paying for – if you are not using them frequently, now is the time to cancel. You can always resubscribe when money isn’t tight. </li> <li> If you are spending a lot of money on take out or paying for lunch, find cheaper alternatives such as eating at home and packing a lunch using cheaper ingredients. Switch to tap water for normal drinks, and take a travel cup of coffee with you. </li> <li> Check and see if public transport is cheaper for you. If you are using a lot of fuel and paying for parking, public transport could be a better option. </li> <li> Groceries can be a huge cost for families. It is always worth shopping around to not pay full price. Understand unit pricing and buy the products you use when they are on special. It might be necessary to switch to cheaper products. </li> <li> Check if you are paying too much for your utilities like internet, electricity and gas. There are comparison websites you can use, including the <a href="https://www.energymadeeasy.gov.au/">Energy Made Easy</a> website. You can also make simple changes such as turning off lights and using a saucepan lid when boiling water that will reduce your usage. </li> <li> Check other products you might be paying for, such as car, home and health insurance to see if you can save money by switching. Be careful with any life or disability policies. It is best to speak to a financial adviser before changing those as there can be implications for cover. </li> </ul> Other expenses, like housing, can be a lot harder to manage. Rising interest rates have pushed up mortgage repayments for homeowners. Mortgage interest charges have <a href="https://www.abc.net.au/news/2023-05-03/record-high-living-costs-businesses-contracting-interest-rates/102296992">risen by 78.9% over the year</a> to March 2023. For many homeowners, their repayments are unaffordable compared to when they first took out their mortgage. If you are struggling to afford your mortgage, the first step is to talk to your lender as soon as possible. Moneysmart has <a href="https://moneysmart.gov.au/home-loans/problems-paying-your-mortgage">useful information</a> on what to do when you can’t meet your mortgage payments. You may also be able to <a href="https://www.ato.gov.au/individuals/super/withdrawing-and-using-your-super/early-access-to-super/access-on-compassionate-grounds/access-on-compassionate-grounds---what-you-need-to-know/">access some of your superannuation</a> so you don’t lose your home, however bear in mind that this is a temporary solution and uses your retirement savings. Increased demand for rentals has seen average rents across Australia increase by <a href="https://content.corelogic.com.au/l/994732/2023-07-05/z2tcd/994732/1688600749Ly8Iv9wt/202306_CoreLogic_RentalReview_July_2023_FINAL.pdf">27.4% since the COVID pandemic</a>. Supply of rental properties is low, which means many people may not be able to find a suitable alternative if their rent increases and becomes unaffordable. It might be necessary to take on a housemate, or move to a cheaper location (make sure to consider additional costs such as transport). If your circumstances have changed suddenly and you cannot pay your rent, contact your landlord or property manager. If you are paying a lot in credit card or other personal debt repayments such as numerous Afterpay-style accounts, it could be a good idea to speak to a bank about consolidating. This can help move some expensive debt, such as that from credit cards, into lower interest debt and simplify your budgeting as there is only one payment. If debt is making your budget unmanageable, then you can call the <a href="https://ndh.org.au/">National Debt Helpline</a> or for First Nations Australians there is <a href="https://financialrights.org.au/getting-help/mob-strong-debt-help/">Mob Strong Debt Help</a>. A final option could be to increase your income by taking on more work. This can be a good solution, but if you already work full time it might be unsustainable. Two common side hustles to boost income are gig work, such as Uber driving, and multi-level marketing, which is selling goods like Doterra and Herbalife to family and friends. However, both are <a href="https://www.twu.com.au/wp-content/uploads/2023/03/McKell_QLD_Gig-Economy_WEB_SINGLES.pdf">low</a> <a href="https://eprints.qut.edu.au/216593/1/MLM_report_Print.pdf">paid</a> and in most cases you would be better off earning minimum wage as a casual employee.<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/210895/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/laura-de-zwaan-180752">Laura de Zwaan</a>, Lecturer, Department of Accounting, Finance and Economics, <a href="https://theconversation.com/institutions/griffith-university-828">Griffith University</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/shop-around-take-lunch-catch-the-bus-it-is-possible-to-ease-the-squeeze-on-your-budget-210895">original article</a>.

Money & Banking

"The last male sanctuary": Barber shop campaigns to formally ban women

An Adelaide barber shop which prides itself as "the last male sanctuary", has applied for an exemption to the Equal Opportunity Act, which, once approved, will allow it to formally ban women. The team behind Robbie's Chop Shop took to Instagram to ask over 42,800 of their followers to help with their application to Equal Opportunity SA. In their first pinned post on Instagram, the barber shop posted a photo of the letter explaining that they have applied for an exemption following a complaint made to the commission about their request for women to observe that it is a male-only business. "Unfortunately, this is not the first complaint of this type that we have received, so in order to deal with them once and for all, we have decided to make an application for an exemption to the Equal Opportunity Act," they wrote in the letter. They added that the business prides itself in being able to provide "a safe space for men to discuss their issues", so they applied for the exemption to deal with the complaints once and for all. The business believes that they are "not in breach of the act" if they are able to obtain this exemption. "As part of our application, we would like to include statements from you, our loyal and valued customers, that explain why you love Robbie's Chop Shop, and why you feel that is so important for Robbie's Chop Shop to be a safe space for men to come together and discuss their issues," they pleaded. Their plea has divided followers, while some men and women agreed with them, others seem to disagree with their stance. "I love that this exists and love the safe space you've created for men to unload their weights of the world without being judged and freedom speak up in a space with others that may be facing similar issues," one woman wrote. "I’ll never understand why this is an issue. There are so many women only places around. As a woman I’d much prefer to go to a hair salon than a barber," commented another woman. <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CvPYHawy18U/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/CvPYHawy18U/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by 💈 Robbie's Chop Shop 💈 (@robbieschopshop)</a> </div> </blockquote> "💯 support - Great idea to have a space for men. In the UK there are lots of ladies/women only spaces and events etc. Don’t see the issue for men having their own space in society as well. 👍" wrote one man. "The concept of the last male sanctuary is not to discriminate against women but to offer a place for men to come and discuss the issues in their lives, in comfort with other similar men," commented another. One person wrote that they hope the business is equally welcoming to non-binary or trans people. "I hope you would welcome trans men, non-binary people and folks of any gender wanting a masculine haircut. We all deserve to feel included and safe to approach businesses knowing we won’t be turned away based on personal attributes we can’t change." "More like Robbie's Mojo Dojo Casa House," another quipped in reference to Ryan Gosling's character Ken establishing the patriarchy in Barbie land in the 2023 Barbie movie. Image: Instagram

Legal

Climb the stairs, lug the shopping, chase the kids. Incidental vigorous activity linked to lower cancer risks

<a href="https://theconversation.com/profiles/emmanuel-stamatakis-161783">Emmanuel Stamatakis</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> and <a href="https://theconversation.com/profiles/matthew-ahmadi-1241767">Matthew Ahmadi</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Many people know exercise reduces the risk of <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2521826">cancers</a>, including liver, lung, breast and kidney. But structured exercise is time-consuming, requires significant commitment and often financial outlay or travel to a gym. These practicalities can make it infeasible for <a href="https://bjsm.bmj.com/content/42/11/901">most adults</a>. There is <a href="https://www.nature.com/articles/s41591-022-02100-x">very little research</a> on the potential of incidental physical activity for reducing the risk of cancer. Incidental activities can include doing errands on foot, work-related activity or housework as part of daily routines. As such they do not require an extra time commitment, special equipment or any particular practical arrangements. In our <a href="https://jamanetwork.com/journals/jamaoncology/fullarticle/2807734">study</a> out today, we explored the health potential of brief bursts of vigorous physical activities embedded into daily life. These could be short power walks to get to the bus or tram stop, stair climbing, carrying heavy shopping, active housework or energetic play with children. <h2>How was the study done?</h2> Our <a href="https://jamanetwork.com/journals/jamaoncology/fullarticle/2807734">new study</a> included 22,398 <a href="https://www.ukbiobank.ac.uk/">UK Biobank</a> participants who had never been diagnosed with cancer before and did not do any structured exercise in their leisure time. Around 55% of participants were female, with an average age of 62. Participants wore wrist activity trackers for a week. Such trackers monitor activity levels continuously and with a high level of detail throughout the day, allowing us to calculate how hard and exactly for how long people in the study were moving. Participants’ activity and other information was then linked to future cancer registrations and other cancer-related health records for the next 6.7 years. This meant we could estimate the overall risk of cancer by different levels of what we call “<a href="https://pubmed.ncbi.nlm.nih.gov/33108651/">vigorous intermittent lifestyle physical activity</a>”, the incidental bursts of activity in everyday life. We also analysed separately a group of <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2521826">13 cancer sites in the body</a> with more established links to exercise, such such as breast, lung, liver, and bowel cancers. Our analyses took into account other factors that influence cancer risk, such as age, smoking, diet, and alcohol habits. <h2>What we found out</h2> Even though study participants were not doing any structured exercise, about 94% recorded short bursts of <a href="https://pubmed.ncbi.nlm.nih.gov/33108651/">vigorous activity</a>. Some 92% of all bouts were done in very short bursts lasting up to one minute. A minimum of around 3.5 minutes each day was associated with a 17–18% reduction in total cancer risk compared with not doing any such activity. Half the participants did at least 4.5 minutes a day, associated with a 20–21% reduction in total cancer risk. For cancers such as breast, lung and bowel cancers, which we know are impacted by the amount of exercise people do, the results were stronger and the risk reduction sharper. For example, a minimum of 3.5 minutes per a day of vigorous incidental activity reduced the risk of these cancers by 28–29%. At 4.5 minutes a day, these risks were reduced by 31–32%. For both total cancer and those known to be linked to exercise, the results clearly show the benefits of doing day-to-day activities with gusto that makes you huff and puff. <h2>Our study had its limits</h2> The study is observational, meaning we looked at a group of people and their outcomes retrospectively and did not test new interventions. That means it cannot directly explore cause and effect with certainty. However, we took several statistical measures to minimise the possibility those with the lowest levels of activity were not the unhealthiest, and hence the most likely to get cancer – a phenomenon called “<a href="https://www.sciencedirect.com/topics/computer-science/reverse-causation">reverse causation</a>”. Our study can’t explain the biological mechanisms of how vigorous intensity activity may reduce cancer risk. Previous <a href="https://journals.lww.com/acsm-msse/Fulltext/2017/02000/Brief_Intense_Stair_Climbing_Improves.10.aspx">early-stage trials</a> show this type of activity leads to rapid improvements in heart and lung fitness. And higher fitness is linked to lower <a href="https://www.sciencedirect.com/science/article/abs/pii/S0002934320300097">insulin resistance</a> and lower <a href="https://www.sciencedirect.com/science/article/pii/S0735109704017036">chronic inflammation</a>. High levels of these are risk <a href="https://www.sciencedirect.com/science/article/pii/S0735109704017036">factors for cancer</a>. There is very little research on incidental physical activity and cancer in general, because most of the scientific evidence on lifestyle health behaviours and cancer is based on questionnaires. This method doesn’t capture short bursts of activity and is very inaccurate for measuring the incidental activities of daily life. So the field of vigorous intensity activity and cancer risk is at its infancy, despite some <a href="https://academic.oup.com/eurheartj/article/43/46/4801/6771381">very promising</a> recent findings that vigorous activity in short bouts across the week could cut health risks. In another recent study of ours, we found benefits from daily <a href="https://www.nature.com/articles/s41591-022-02100-x%22%22">vigorous intermittent lifestyle activity</a> on the risk of death overall and death from cancer or cardiovascular causes. <h2>In a nutshell: get moving in your daily routine</h2> Our study found 3 to 4 minutes of vigorous incidental activity each day is linked with decreased cancer risk. This is a very small amount of activity compared to <a href="https://bjsm.bmj.com/content/54/24/1451">current recommendations</a> of 150–300 minutes of moderate intensity or 75–150 minutes of vigorous intensity activity a week. Vigorous incidental physical activity is a promising avenue for cancer prevention among people unable or unmotivated to exercise in their leisure time. Our study also highlights the potential of technology. These results are just a glimpse how wearables combined with machine learning – which our study used to identify brief bursts of vigorous activity – can reveal health benefits of unexplored aspects of our lives. The future potential impact of such technologies to prevent cancer and possibly a <a href="https://www.nature.com/articles/s41591-022-02100-x">host of other</a> conditions could be very large.<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/210288/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/emmanuel-stamatakis-161783">Emmanuel Stamatakis</a>, Professor of Physical Activity, Lifestyle, and Population Health, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> and <a href="https://theconversation.com/profiles/matthew-ahmadi-1241767">Matthew Ahmadi</a>, Postdoctoral Research Fellow, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Shutterstock 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/climb-the-stairs-lug-the-shopping-chase-the-kids-incidental-vigorous-activity-linked-to-lower-cancer-risks-210288">original article</a>.

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Climb the stairs, lug the shopping, chase the kids. Incidental vigorous activity linked to lower cancer risks

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