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Miss Universe Rachael Finch shares post-baby health tips

  • Rachael Finch shares fitness tips after bouncing back from her pre-baby body
  • The 29-year-old model welcomed her second child Dominic in March this year
  • She revealed her secrets after she dropped a few kilos following birth of her son

Cindy Tran for Daily Mail Australia



Former Miss Universe Australia Rachael Finch has shared her health and fitness tips after bouncing back from her pre-baby body.

The 29-year-old model welcomed her second child Dominic in March – but the young mother-of-two has been working up a sweat on social media.

Speaking to New Weekly magazine, the lifestyle guru shared her secrets to keeping fit and how she dropped a few kilograms after the birth of her son.

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Model Rachael Finch (pictured) gave birth to her second child Dominic in March this year

Model Rachael Finch (pictured) gave birth to her second child Dominic in March this year

‘Eating clean is also super important. No alcohol, no refined sugars and no processed food – clean eating is key,’ she said.

‘But I’m breastfeeding at the moment, so I’m concentrating on fuelling my body with plenty of nutritious foods to make the best possible milk for Dominic.’

The brunette beauty said while she’s juggling motherhood, she also finds time to squeeze in an active activity to her daily routine.

What’s on Rachael Finch’s plate everyday?

Breakfast: Chia crepes with apple and rhubarb compote

Snack: Two cheesy cauliflower quinoa bites

Lunch: Herb-crusted salmon with raw beet salad

Dinner: Tuna nicoise salad

Dessert: Rosewater ricotta pot

Her workout routine ranges between  dance-cardio sessions, strength circuits and meditation

Her workout routine ranges between dance-cardio sessions, strength circuits and meditation

Her weekly workout schedule ranges between yoga, dance-cardio sessions, strength circuits and meditation.

And despite her gruelling workouts on Instagram, the certified health coach and wellness author insisted she was ‘not stressing about getting my body back’.

The TV presenter – who is also a mother to three-year-old Violet – said the important part for her was being ‘strong and healthy for my babies and for myself’.

The 29-year-old and her husband Michael Miziner welcomed their son  (pictured together)

The 29-year-old and her husband Michael Miziner welcomed their son (pictured together)

The TV presenter has shared her fitness tips after bouncing back from her pre-baby body

The TV presenter has shared her fitness tips after bouncing back from her pre-baby body

Just three weeks after she and her husband Michael Miziner welcomed their little bundle of joy, Rachael was back in the gym performing a round of squats, push-ups, chin-ups and lunges.

‘Loving the journey back into my regime. Smashed this #bodbyfinch circuit out today while Dominic was sleeping,’ she wrote in March.

Earlier this year, she launched her own wellness program called Body Of Dance – bodbyfinch – offering dance inspired workouts and healthy recipes.

Rachael Finch’s workout routine

Warm up – five minute dance or movement

Sumo squat jumps with pulse x10

Twist punch combo x10

Side lunge with reach x10

V sit-ups x30

Leg pulse wag x10 each (on both legs)

Plant into side plank x10

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Four top fitness tips during Ramadan

The mouth-watering delicacies during Iftar and Suhoor can be quite tempting making it relatively easy to over-indulge and forget about a balanced, nutritious diet.

This can take its toll on vital organs in your body and affect your bones, in particular.

Here, Dr. Ahmed Hassoun outlines his best pieces of advice to help ensure that your bones remain healthy and strong during Ramadan.

He adds: “While Ramadan is a month of strong will power and self-control, it is also a month when people tend to indulge in the wrong food habits. Therefore, it is very important to eat a balanced diet during the lftar celebrations, especially – helping to keep bones healthy. Calcium is an essential nutrient for healthy bones and one must ensure an adequate intake of calcium during this holy month.

“Indulge more in raw dairy products and green vegetables as they have the highest amount of calcium.”


The body needs calcium to build and maintain strong bones. An adult requires about 1000 to 1200mg of calcium per day which is essential for healthy bones.

During Ramadan, most people do not consume the required amount of calcium and this results in your body removing it from bones in order to maintain blood calcium levels. Dairy products are good sources of calcium so include grilled halloumi or a glass of fresh laban at Iftar time fit the bill nicely. Yoghurt with berries and nuts are also ideal for Suhoor as it is light on the stomach and helps with keeping the thirst pangs at bay during the day.


With Iftar and Suhoor buffets at every nook and corner, it is easy to over-eat.

But, you can replace juices and sugary fizzy drinks with yoghurt-based offerings or no sugar-added milkshakes – this is a healthier option.

Similarly, instead of piling a plate high with lasagna and rice dishes – make vegetables like carrots, beans and broccoli and leafy foods such as spinach as the star of your plate – leaving lasagna with more of a supporting role. Instead of traditional iftar sweets like baklava and basbousa, which are high in sugar, look for desserts containing dairy ingredients – rice pudding and mahalabia are good examples.


The hot summer months coupled with Ramadan means a dip in energy levels and residents are usually like to stay indoors.

Just after the light Iftar, ensure you have enough fluids and engage in light cardio exercises – follow a Zumba or aerobics video or do a brisk 20 minute walk on the treadmill – as well as some strengthening exercises like squats, lunges and sit-ups. Taraweeh prayers are also considered as good exercises.


Vitamin D is essential for optimum bone health and is mainly absorbed by our body through adequate sun exposure.

Even though we enjoy year-long sunshine in the UAE during the summer months, due to the intensity of the heat, residents avoid the sun at all cost. Prolonged lack of exposure can mean weaker bones and result in conditions like osteoporosis and osteoarthritis. It is important to have a sufficient level of Vitamin D (25 OH D) which is generally feasible by taking about 1000iu of Vitamin D3 daily.


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Water recreation guidelines is for summer season; tips to decrease health risks when swimming – User

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With summer approaching, The Kentucky Division of Water (DOW) and the Kentucky Department for Public Health (DPH) offer safety tips to help Kentuckians enjoy the many rivers, lakes and creeks in which to boat, fish, swim, canoe or otherwise enjoy our abundant water resources.

Swimming and other water-related activities are excellent ways to get the physical activity and health benefits needed for a healthy life. However, they are not risk-free.

Despite many water quality improvements, there is the potential for human health risks in any body of water. 

By using common sense, your risks of experiencing water-derived health issues can be greatly decreased.

DOW and DPH recommend that the public:

1. Avoid ingesting or inhaling the water.
2. Thoroughly clean hands and other areas that have come in contact with the water.
3. Avoid allowing open wounds to have direct contact with the water.
4. Avoid areas where swimming or harmful algal bloom (HAB) advisories have been issued.
5. Avoid water with obvious odors or surface scums.
6. Avoid getting in water after heavy rainfall, especially in dense residential, urban and agricultural areas.
7. Avoid areas below wastewater treatment facility outfalls, animal feedlots, straight pipes or other obvious sources of pollution.

8. Restrict pets and livestock from drinking the water if a bright green or blue-green surface scum is present.
9. More information concerning the quality of Kentucky’s water resources such as advisories or impairments can be found on the Kentucky Water Health Portal.

For more information on healthy swimming in all water bodies, visit here.

Additional information is available here.

Commonwealth of Kentucky Energy and Environment Cabinet

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Health Deptartment issues tick advisory and bite prevention tips

With temps creeping up this week, summer is on the doorstep and the ticks are out in full force.

In Watertown, tick bites have been increasing year over year since 2012. Watertown Public Heath Director Deb Rosati said that’s despite better education and prevention measures by the public.

Rosati cautions that we are in prime tick season, with the highest risk of biting from deer ticks running from May through July, although there will be tick activity through the summer. 

She said residents are advised to take precautions against ticks and be diligent about checking themselves after spending time outdoors and particularly after vacationing in or visiting higher-risk areas such as the Cape and Islands. 

“Ticks may be found right in the backyard particularly if grass and brush is not cut or maintained or there is no buffer to a wooded area,” she said. “Deer ticks, in particular, favor wooded, shaded areas with cooler temperatures.  Cutting low lying bushes, whenever possible, to allow sunlight in, will help deter them from that area.”

There are three types of ticks found in Massachusetts – dog, deer and lone star ticks. Deer ticks cause 80 percent of Lyme disease cases.

Although ticks carry many diseases, Lyme is the most commonly reported tick-borne disease in the United States, accounting for more than 95 percent of all reported cases.

Each year, about 300,000 people in the U.S. catch it.

“In Watertown, the number of Lyme Disease cases in 2012 was 3, increasing to 20 to 30 cases per year since then, with 25 reports in 2016,” she said. ” Improvements in diagnostic testing and a heightened awareness of the symptoms of Lyme Disease and other tick-borne illnesses has resulted in increased testing for Lyme, and thus an increase in positive diagnoses.”

The Health Department’s Public Health Nurse, Wil VanDinter, has also received a couple of reports of babesiosis and anaplasmosis over the last several years, which he said were not necessarily contracted in Watertown, but nevertheless affected Watertown residents who may have traveled out of the area.

Warning signs that you may have contracted Lyme Disease include a rash that resembles a “bulls eye”, aches and pains in your muscles and joints, headache, fatigue, fever, and chills.

According to the Massachusetts Heath and Human Services Deptartment, ticks can also spread babesiosis, anaplasmosis, tularemia, and Rocky Mountain spotted fever.

In early May, a West Barnstable man contracted the Powassan virus, a deadly tick-borne illness that causes encephalitis, or swelling of the brain.  Powassan is carried by deer ticks and woodchuck ticks.

Powassan is rare. The Centers for Disease Control reports just 75 cases in the United States over a 10-year period.

Eight infections were reported in Massachusetts. The symptoms can include headache, high fever, vomiting, confusion, loss of coordination, speech difficulties and seizures. Many people who are infected don’t develop any symptoms, according to the CDC. Approximately half of the survivors have permanent neurological damage and the disease can also affect the central nervous system.

There are no vaccines or medications to treat or prevent Powassan. Those who might have hit should see a doctor right away.

Rosati said protection against ticks is most important – in wooded areas, wearing long sleeves and pants, tucking pant legs into boots or socks, using the appropriate repellents on clothing and skin, and checking pets for ticks.

“Ensuring that everyone checks themselves and their children for signs of a tick is very important,” she said. “Deer ticks are very small, the size of a head of a pin, and are more difficult to detect.  The prime biting season for deer ticks is May through July.”

According to the Massachusetts Department of Public Health, if you cannot avoid areas likely to have ticks, the most important thing you can do to reduce your chances of getting sick is to check your entire body for ticks after returning indoors and to remove any attached tick as soon as possible. 

The CDC advises people to use tweezers only to remove the whole tick and to save the tick in a sealed bag or container if it’s needed for testing.  Available tick testing services as well as other helpful information is listed on the East Middlesex Mosquito Control Project website at

The Department of Public Health advises people to pay particular attention to areas between the toes, back of the knees, groin, armpits, neck, along the hairline, and behind the ears. They also recommend using repellents that contain DEET (safe for the skin) or permethrin (safe only to apply to clothing) before you go outside to reduce the risk of tick bites.

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3 tips for addressing mental health

The first step to addressing the issue is to talk about it, said Life Management CEO Ned Ailes.

PANAMA CITY — To raise awareness about the one in four people who will experience a mental health issue in their lifetime, Life Management Center held their annual walk Thursday morning.

The walk, which primarily was attended by mental health professionals and advocates, is one in a series of events the center is holding as part of Mental Health Awareness Month, an attempt to get people to talk about an issue that often is swept under the rug.

“People should talk about mental health,” said Life Management CEO Ned Ailes. “It’s nothing to be ashamed of. It’s a medical condition.”

Mental health awareness is particularly pressing locally as Bay County struggles with higher than average rates of mental health disorders, substance abuse disorder, child abuse and suicide compared to the rest of the state and country. The surrounding counties, however, have similar statistics.

The first step to addressing the issue is to talk about it, Ailes said. Here are some tips he offered to start the conversation:

1. If you have a mental health condition, it’s OK to let people know: People with mental health conditions often choose not to talk about them because of the stigma, but talking about it is OK, Ailes said. He added lots of people talk about other types of medical conditions, and mental health should be no different. “The more you are willing to share, the more people will understand,” he said. That being said, he continued, it’s fine to limit what you want to share. Do what’s comfortable.

2. If you think someone may need help: If it seems like someone might be in need of professional help, don’t be afraid to broach the subject, Ailes said. But once you do start the conversation, be prepared to listen. “It can be hard to listen, but that’s what people need,” he said. “You might save a life.” The next step, he said, is to direct people to the resources that can help them. For example, Life Management has a crisis center that is open 24 hours a day, seven days a week as well as hotline people can call in emergencies.

3. Take a mental health first aid class: Mental Health First Aid classes are essentially the mental health world’s version of a CPR class. It’s an eight-hour course that goes over risk factors, warning signs, common treatment methods as well as a five-step action plan to intervene in a crisis. “It equips you with all the basic skills necessary to help someone,” Ailes said. He added the trainings are one of the biggest improvements he has seen in the mental health profession during his 42-year career.

Life Management Center offers the classes seasonally as well as by request. For more information on both the classes and mental health, go to

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Quick tips to help kick allergies





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Health Department offers tips against mosquito viruses

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This new bangle gives health tips to pregnant women in India and …

A high-tech bangle that alerts pregnant women of toxic fumes and issues audio tips promises to boost maternal health in South Asia, as smart devices deliver ever more services to remote communities.

The colorful, lightweight bangle also bypasses phone-owning men – feeding information directly to expectant mothers – and is built to withstand the rigors of village life.”In rural areas, mobile connectivity – and mobile access for women – is an issue, as phones are controlled by men,” said Pavel Hoq, chief operating officer at Intel Social Business, which developed the new device.

“While we had also developed mobile apps for maternal health, we realized a wearable device solely for women, something she would likely wear all the time, would be better to connect with women in rural areas,” he told the Thomson Reuters Foundation.Made of durable plastic, the bangle is water-resistant and has a long-lasting battery that does not require charging throughout the duration of a pregnancy.Nor does it not need an internet connection to work.

Coel, or carbon monoxide exposure limiter, was created by Intel Social Business Ltd., a joint venture of Intel Corporation, and Bangladesh non-profit Grameen Trust. The device can be recharged and reused many times, Hoq said.

New Jewels

It will join a woman’s regular array of bracelets, with most married women in South Asia wearing bangles made of glass, plastic or gold. The decorative finish differentiates the bangle from many other wrist-worn fitness devices or smart watches.

Coel, which is designed to withstand the rough and tumble of daily chores, delivers two wellness messages a week in the local language, including what to eat and when to see the doctor.An alarm also sounds if high levels of carbon monoxide fumes are generated when cooking with firewood, charcoal or dung, warning the wearer to move away.

Every day, about 830 women worldwide die from pregnancy or childbirth-related complications, according to the World Health Organization. Nearly a third of these deaths are in South Asia. Maternal mortality is higher among women living in rural areas and poorer communities, where access to healthcare is often forbidden or curtailed due to a lack of female medics.

In Bangladesh, where more than 70 percent of babies are born at home, about 5,000 maternal deaths and nearly 77,000 neonatal deaths are reported annually, according to WHO.At the same time, wearable devices including smart watches, shoes and glasses, are increasingly used for remote healthcare, such as to monitor a patient’s cholesterol or insulin levels.

It is a growing market: about 2.5 million such wearable devices were sold in India last year, most priced under $50, according to research firm International Data Corporation.Coel, which will be priced initially at about $12-$15, will be sold in India and Bangladesh first, then in Nepal, said Hoq.”Easy access to knowledge is crucial in these countries, particularly for first-time mothers,” he said.”We want this device to be a tool of empowerment for women.”

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Every woman should know about these health tips to stay happy and well

May is Women’s Health Month, and means it’s time to take stock of your wellbeing.

Experts from the UConn Health Women’s Center, in the US, have come up with the following tips that will help you boost health and maintain a good life.

Exercise for 30 minutes a day

“The number one thing women can do to maintain their health and keep disease at bay is exercise daily,” says Molly Brewer, chair of the Department of Obstetrics and Gynecology at UConn Health.

It will not only improve your cardiovascular health but also help you maintain a healthy weight, body mass index, and lower your risk of developing endometrial (uterine) cancer, breast cancer, and colon cancer, which are all linked with obesity.

In addition, exercise can lower excess hormones in the body, which in turn lowers cancer risks, along with stress levels.

Listen to your body

Over the course of a woman’s lifetime a host of conditions can arise, including endometriosis, ovarian cysts, uterine fibroids, breast cancer, or gynaecological cancers such as endometrial, cervical, or ovarian.

“It is very important to see your gynaecologist annually for preventive screenings, potential early cancer catches, and also to report any warning signs or worrisome health changes,” says Luciano.

Warning signs are changes in your menstrual cycle, abnormal bleeding and bloating, fatigue, and any change leading you to just not feel like yourself.


Be in-tuned with your body. Notice changes and take steps to find out more from your physician.

Eat healthy

Eating a variety of nutritious, colourful fruits and vegetables daily is key to preventing and lowering your risk of developing breast and other women’s cancers fuelled by obesity.

“Women should minimise the processed foods they eat from a box,” says Alex Merkulov, a radiologist at the Beekley Imaging Center of the Women’s Center at UConn Health.

“Natural, whole, and fresh foods are always the best choices.”

Quit smoking

More than 13% of women are still smoking cigarettes in the US, despite the evidence that it leads to premature death, heart disease, heart attack and stroke, and lung and other cancers.

“Cancers caused by smoking are preventable if you put the cigarettes down,” says Brewer.

Check your breasts

One in eight women will develop breast cancer in their lifetime, but the good news is, if caught early, it can be treated effectively.

Starting at age 40, go for an annual mammogram to check breast health and in between mammograms, perform monthly breast self-exams.

Get a Pap smear

Once a woman becomes sexually active, experts say she should be going to the gynaecologist for regular pelvic exams and Pap smear screenings.

The Pap smear tests for signs of vaginal and cervical cancers, along with sexually transmitted diseases such as human papillomavirus (HPV) or genital warts.

“However, the virus doesn’t always cause symptoms, which is why screening is so important,” says Shannon DeGroff, an gynaecologist at UConn Health Canton.

Prenatal care to prepare for pregnancy

A healthy pregnancy and baby starts with a healthy mum-to-be.

“The most important focus is on a woman’s overall health and wellness before pregnancy in order to have a healthy pregnancy,” says Christopher Morosky, a gynaecologist at UConn Health. If you’re hoping to become pregnant for the first time or again, make sure to visit your gynaecologist for a pre-conception visit.

Early prenatal care – including taking folic acid, stopping smoking, getting to a healthier pre-pregnancy weight, keeping up a good daily diet, and following an exercise routine are all critical for both fertility and a healthy pregnancy.

Get a colonoscopy

Colon cancer is the third largest cause of cancer death among women. “At age 50, women need to make sure they start getting their regular colonoscopy screening,” says Brewer, as catching any abnormal colon polyp growths early can prevent cancer from further developing or spreading. – AFP Relaxnews

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5 Tips for a Healthy Entrepreneurial Lifestyle

It takes a lot of dedication to build a successful business. You have to be willing to work harder than everyone else — to push yourself to your limits. There are downsides to living this lifestyle, and many entrepreneurs tend to overlook the importance of health. 

The demanding schedule of an entrepreneur essentially never has a break, which can have a negative impact on one’s health. Below are five tips for a healthier entrepreneurial lifestyle. After all, what good is success if your health doesn’t allow you to enjoy it?

1. Make exercise part of your daily routine.

Working out daily keeps your mind fresh and makes us happier. Maintaining a positive mindset and outlook is a major key to success. With all the obstacles and challenges we entrepreneurs face daily, any edge should be welcomed with open arms.

Adam Legas, founder of supplement company Nanohydr8, agrees. “Exercising in the morning before hitting the office gets you into the right frame of mind to deal with anything that comes your way. There are even more benefits to exercising for entrepreneurs, including a better work-life balance and improved problem-solving skills.” 

It doesn’t matter if you exercise in the morning, afternoon or evening — find the time to do it and make it a priority.

Related: <![CDATA[]]>11 Habits of Truly Happy People 

2. Eat as healthy as possible.

Eating healthy is one of the easiest ways to live a healthier life, and even the smallest changes can make a huge difference. For example, giving up soda and replacing it with water is one of the fastest ways to reduce your sugar intake and lose weight.

Rather than eat out or order in at lunch, bring a nutritious meal to the office. You can still take time to unwind during your break, but you can do it with nutrient-dense superfoods, such as kale, rather than cheeseburgers and fries.

3. Take time to unplug from your business and relax.

Running a business is stressful — there is no denying that. If you don’t take the time to relax and unplug once in a while, you will suffer an extreme case of burnout. Many entrepreneurs think they have to work nonstop and put in grueling hours. That’s true, but you have to know when it’s time to relax and recharge.

Carve out time in your weekly schedule to devote to a hobby. Hit the golf course, go fishing, watch a movie or do anything else that relaxes you. Family time is also a great way to escape and unplug. Also, don’t be afraid to take a vacation once in a while. The time away can be very beneficial — some of my best ideas came to me on vacation.

Related: <![CDATA[]]>Habits of the World’s Wealthiest People (Infographic)

4. Find a routine that works for you and stick to it.

Keeping a regular schedule is great for staying on track and holding yourself accountable, as I learned from getting up at 5 a.m. every morning. When your day is mapped out and you know exactly what needs to get done, you will see yourself completing tasks quicker and crossing tasks off your to-do list at a rapid pace.

The hardest part is just doing it – after a while, your body becomes accustomed to your routine, making it easier as time passes. My days start at 5 a.m. now without an alarm clock — my body is used to the routine.

Related: <![CDATA[]]>Inspiring Quotes to Help You Get Through Your Work Day

5. Learn to manage your stress.

Stress is almost impossible to avoid as an entrepreneur, but it can be managed. It’s important that you learn how to control how you let it impact your mindset and decision making process. Not only is stress bad for your personal health, but it can also negatively impact your business if you let it. 

“Stress can ruin relationships clients, both current and potential, if you let it. Stress is the last thing your business needs, so learn to manage it and keep it at bay during important times,” suggests Brian Greenberg, founder of True Blue Life Insurance. 

Stress doesn’t diminish with more success, as many would like to think. In fact, it’s often the opposite, and it’s never going to disappear entirely, so learn how to manage it as best as possible.

Jonathan Long

Jonathan Long is the founder of Market Domination Media®, a performance-based online marketing agency, blerrp™,   an influencer marketing agency and co-founder of consumer product Sexy Smile Kittrade…

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