Shine magazine - Jan 2013 - Young Family by Bupa Australia

Healthy food made easy lunchbox ideas kids will love

take a shot at prevention

Keep track of your kidsâ&#x20AC;&#x2122; immunisations beach beauties great australian seaside spots

new year

new you

helping you meet your 2013 resolutions

j a n u a ry 2 0 13

sing it loud workouts for all the family super foods

OVER

$20,00

W O RT H OF P RIZES TO B E WON

It’s that time of year again... You’ve thought about your new year’s resolutions and are feeling motivated to put them into action.

New Year, new you

Tips on setting and meeting your new year health goals

Easy ways to include fibre in your diet

Workouts that work for you

NEWS

How you can commit to exercise as a family

The latest Bupa news to keep you healthy

Five amazing Australian seaside spots

BODY

SPIRIT

What’s up

Bupa Australia Pty Ltd ABN 81 000 057 590 600 Glenferrie Road, Hawthorn VIC 3122, Australia Phone: 134 135 bupa.com.au

My story

Bupa member Michelle Lykokapis talks about her cancer journey

Great meal and lunchbox ideas from Healthy Food Guide magazine

the joy of singing

A look at the emotional, mental and social benefits of singing

Your super food shopping list

Nutrient-packed foods to stock up on

Managing asthma

Advice on how to help control the condition

Meet Lauren Jackson

One of our great sportswomen on keeping healthy on the road

Time to get organised

Take our quick quiz to see how organised you are

The Bupa team

beach beauties

Healthy kids’ meals made easy

Enjoy the read!

Certification applies to Offset Alpine Printing

Check you’re up to date with your child’s immunisations

Fabulous fibre

Key health checks for you and your family

And, last but not least, we have over $20,000 of prizes to be won – if you get lucky, you might even be heading to the Ashes in London this year.

Environment ISO 14001

Take a shot at prevention

Get checked out

We’ve also got a special foodie feature including some delicious, easy recipes brought to you by our friends at Healthy Food Guide magazine. Check out pages 14–16 to get cooking!

In the last issue we asked you for your thoughts on Shine and we’ve listened. So you’ll also find what you’ve asked for – more information about how to make the most of your cover and use your membership to get great discounts on things like gym memberships, movie tickets and weekend getaways.

In this issue of Shine we’ve made it our mission to help you come up with your health resolution (if you haven’t already got one) and – more importantly – help you to keep it so you can make 2013 your healthiest year yet.

You’ll also find inspirational member stories, topical health news, tips on getting the most from your workouts, and much more.

LIFE

special feature

CO N T E N T S

WELCOME TO SHINE

Shine is published for Bupa Australia by Hardie Grant Media, Ground Level, Building 1, 658 Church Street, Richmond VIC 3121 Australia www.hardiegrant.com.au

What’s on

Get moving with these fitness and charity events around the country

Managing director Fiona Hardie Publisher Mark Scruby Editor Sarah Notton Design Glenn Moffatt Print Offset Alpine Cover image Corbis Images

Effective January 2013. The information contained in these articles should not be relied on as a substitute for professional medical advice. Views expressed in this magazine are not necessarily the views of Shine or the publisher and we make no representations regarding the quality, accuracy or completeness of the information. Bupa is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this magazine, except that which cannot be excluded by law. All material appearing in Shine is copyright. Apple, MacBook, iPhone and iPod Touch are trademarks of Apple Inc., registered in the US and other countries. Android is a trademark of Google Inc. TM

Jan u ary 2013 • S h i n e M ag a z i n E 3

S P E C I A L F E AT UR E

NEW YEAR

NEW YOU Do you believe you can be healthier this year? We do. And we’re here to help you set yourself up for success.

4 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

If you usually find yourself approaching your resolutions with the same gusto as your new year celebrations, only to have them fade the next day, this year we can help make it easy for you to make them stick. Imagine waking up every day with the same excitement and enthusiasm that you feel when it’s a new year. You can! In this issue of Shine, you’ll find practical advice on what you can do to put your healthy new year resolutions into action and ways you can use your Bupa membership to get fit, eat well and de-stress. You’ll also find inspiring stories from other members, health information, recipes and more.

S P E C I A L F E AT UR E

It’s a new year. And if you’re like most people, you’ll find yourself springing out of bed with the best intentions for 2013. But how do you make those new year resolutions a reality?

z STEP 1 START AT THE BEGINNING

Find out your ‘real’ health age In order to come up with your resolution, you need to know where you’re starting from. The Online Health Assessment (OHA) can help you do just that. If you haven’t completed our OHA before Short or it’s been longer than on time? six months since you last did it, why not If you haven’t got much time, our Quick Health Age Check check in again to start is available online the year fresh? or as a mobile app. Visit bupa.com.au/apps for more information.

The OHA is a detailed questionnaire covering key aspects of your health and lifestyle to help you understand some of the risks to your current level of health. It looks at things like lifestyle habits (such as diet, exercise, sleep, smoking

Before you begin Have your myBupa login ID and password ready. If you don’t have a login, register for myBupa today and go into the draw to

win tickets to the 2013 Ashes in London (see page 12)

and drinking), stress and family history. It takes about 15 minutes and once finished you’ll be given a detailed and confidential health report containing your ‘real’ health age (this may be different to your actual age) and your lifestyle risks for medical conditions such as heart disease and diabetes. If there’s room for improvement, we’ll suggest how you can be healthier by changing some of your lifestyle habits. And, depending on your results, we’ll tell you about programs we provide that may be helpful. And because the OHA is free and you can check back in at any time, it’s a great way to monitor your health regularly.

By logging in to myBupa before completing your OHA, you can save your report to your profile and track your progress by repeating the OHA whenever you like.

GET STARTED Visit bupa.com.au/oha

Jan u ary 2013 • S h i n e M ag a z i n E 5

S P E C I A L F E AT UR E

z STEP 2 SETTING, PLANNING AND ACHIEVING YOUR GOALS

From resolution to reality Once you’ve decided on your resolution, setting goals and creating an action plan can give you something to work towards and help keep you motivated. Tracking your progress against these goals will help you stay focused and show you how well you are doing. You can use the results of your OHA and the stories in this issue of Shine to inspire you to come up with your goals.

FREE ACTION PLAN

Setting your goals ACTION PLAN EXAMPLE

Follow our simple step-by-step guide to goal setting below.

long-term goal l I want to lose 10kg in 15 weeks.

short-term goalS l I will lose 0.5-1kg a week. l I will build up my exercise to at least 30 minutes on five or more days of the week.

actions l I will bring homemade lunches to work rather than buying them. l I will take the stairs instead of the lift.

Decide on your longterm or ultimate goal (your resolution). This won’t be something you can achieve all at once and may take you a few months or longer to reach.

You can find our free action plan to fill out and keep from bupa.com.au /actionplan

Break your long-term goal down into smaller, short-term goals that take just days or weeks to achieve. These will act as stepping stones towards your longterm goal.

Plan the specific actions you’ll need to take to reach your short-term goals.

Once you’ve decided on your goals and specific actions, and have recorded them in your action plan, review your level of confidence (from one to 10) in terms of what you think you can achieve. If your confidence level is low, make changes to your plan until your confidence level is at least seven out of 10.

Track your results as you go so you can monitor your progress. It’s a good idea to keep a diary of what you’ve done, how it went and what you felt, so you can see if there are any areas you might need to improve on. Seeing yourself progress can be a great motivator.

Come up with some rewards for reaching your short-term goals so you can celebrate your successes along the way.

When you’ve completed your goal, don’t forget to re-do your OHA to see if you’ve managed to take years off your ‘real’ health age.

To help you come up with goals that are achievable, make them SMART: S pecific Focus on just one change at a time and define exactly what you want to achieve. For example, if your resolution is to quit smoking, make this your only long-term goal for now, not also trying to lose weight and eat more healthily. 6 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

M easurable

A chievable

Think about how you’re going to measure your success. Be specific. For example, instead of saying ‘I want to lose weight’, plan exactly how many kilos you would like to lose.

It’s better to set goals that are just out of reach but not out of sight. Small steps in the right direction will get you where you want to go.

R ealistic Consider your available time, resources, finances and other commitments, and choose a resolution that’s achievable within these constraints.

T ime sensitive To keep you motivated, decide when you want to start and when you want to achieve your goals by.

S P E C I A L F E AT UR E

z STEP 3 MORE FOR MEMBERS

How we can help We are committed to helping you turn your resolution into reality by supporting you to get fit, eat well and de-stress. And here are just a few ways you can use your membership to do it:

GET FIT

EAT WELL

DE-STRESS

Use your Living Well benefit to help cover the cost of gym membership fees, or Pilates or yoga courses as part of a health management program*^. l Use our Running app to set a personal running goal and receive a recommended training program for your level of ability. l Use our Fitness app to get a personalised four-week plan to help improve your fitness. l Don’t let niggling aches or pain stop you from exercising – use your extras cover to claim on physiotherapy* to help you stay active. l Take up a Member Discount Partner offer to save with EFM Health Clubs, Fitness First, Goodlife Health Clubs and Guy Leech Fitness programs.

Use your extras cover to make a claim for a dietitian consultation*. l Use your Living Well benefit to claim some of the cost of a weightmanagement program*. l Use our FoodSwitch app to help you make healthier choices when doing your food shopping. l Use our Calorie Converter or Burning Calories calculator on the Bupa website. l Take up a Member Discount Partner offer to save with Weight Watchers or take out a discounted subscription to Healthy Food Guide magazine (see page 16).

l Use your extras cover to claim for natural therapies such as remedial massage or acupuncture*. l Take up a Member Discount Partner offer to save with In Essence Aromatherapy, Rydges Hotels & Resorts or The Golden Door health retreats. Or treat yourself to discounted movie passes or theme park entry.

checklist Get more value from your extras cover. Call us on 134 135. Use one of our online or mobile tools and apps. Visit bupa.com.au/toolsandapps Take up one of our Member Discount Partner offers. Visit bupa.com.au/memberexclusives

* These services can vary

depending on the level of your extras cover. Annual maximums, fund rules and waiting periods apply. ^Eligibility criteria and conditions apply to Living Well. Contact us to find out more.

Share your new ye ar’s resolution

Enter our competition below.

Tell us by 28 February 2013 in 25 words or less your resolution for 2013 and how winning one of these prizes will help you to reach it. You can select which category you’d like to go into the draw for. If you’re one of our lucky winners, we’ll check back in with you before the next issue of Shine to see how you’re tracking.

First category

to help you get fit 1st prize – A year’s free gym membership at your local Goodlife Health Club plus a New Balance voucher ($100 for single memberships or $200 for couple and family memberships) for new exercise gear. 2nd and 3rd prize A New Balance voucher to the value of $100 for single memberships or $200 for couple and family memberships.

second category

third category

to help you eat well

to help you de-stress

1st prize – A year’s worth of weekly Aussie Farmers Direct Fruit and Veg Boxes and two free phone consultations with a Bupa dietitian.

1st prize – Three days and two nights’ accommodation for two adults in a luxurious Veranda Room at Rydges’ Reef House, Palm Cove Resort plus $500 towards the cost of flights.

2nd and 3rd prize – Two free phone consultations with a Bupa dietitian.

2nd prize – An endota Treat voucher (3-hour full body treatment) and organic product pack. 3rd prize – An endota Spirit voucher (1½ hour energyshifting treatment to restore bodily balance) and organic product pack.

To enter, and for full terms and conditions, visit bupa.com.au/newyearcomp Jan u ary 2013 • S h i n e M ag a z i n E 7

s p eci a l f e at u r e

Get checked out

Take care of youRself and your family with our guide to your key health checks

FOR THE WHOLE FAMILY

FOR MUM AND DAD BLOOD PRESSURE AND CHOLESTEROL What? Tests can be performed by your GP and are quick, easy and generally pain-free. To measure blood pressure, an inflatable cuff is wrapped around your upper arm. The cuff is then pumped up until it’s tight enough to block the blood flow. The air in the cuff is then let out slowly and a doctor or nurse listens to the heart beat through a stethoscope. This helps them to gain the two readings that form your blood pressure result. To test cholesterol levels, a small sample of blood will be taken. Your sample is then analysed by a laboratory. Your doctor will tell you if you need to fast before your blood test. Why? Long-term high blood pressure and high cholesterol can increase your risk of serious health problems such as heart disease, kidney disease and stroke. When? Guidelines recommend you have your blood pressure checked at least once every two years. Or at least once a year if you’re over the age of 50. Talk to your doctor about how often you need your cholesterol tested – as it can vary for different people depending on your background or family health history.

BMI What? BMI stands for Body Mass Index. It’s a measure of whether you’re a healthy weight for your height. BMI is calculated by taking a person’s weight (in kilograms) and dividing it by their height (in metres squared). Why? Being overweight is related to health problems such as diabetes, heart disease and some cancers. Adults with a BMI over 25 may be at a higher-than-average risk of these conditions. It’s important to note that BMI can be a less than accurate measure of healthy weight for pregnant women, older people, athletes or very muscular people. It may also need to be adjusted for some ethnic groups, including people of Asian, Aboriginal or Torres Strait Islander descent. Please consult your doctor in these cases. BMI calculations for children and teens need to take into account their age and gender. This is done using percentile charts which indicate a healthy weight range. If you’re worried that your child may be overweight or at an increased risk of this, talk to your doctor. When? All adults over 18 years are advised to have their BMI assessed at least every two years. If you have an existing long-term health condition, you may need to have more frequent checks. Children can be checked as your doctor sees fit, or as indicated in their local child health record.

DENTAL CHECK-UP What? Your dentist will carry out an oral exam of your gums and teeth, and ask if you’ve had any problems since your last visit. They can give you advice on how to keep your teeth, gums and mouth healthy. A dental check-up will usually involve a clean and polish. Why? Poor dental health can affect not only our teeth and gums but also lead to problems in other parts of our bodies. This is why regular preventative dental check-ups are important. See your dentist if you have a toothache, bleeding gums or injuries to your mouth or teeth, and make sure to book in your check-ups. X-rays are not recommended during pregnancy. You may need an X-ray during an oral exam so having a dental check to make sure you catch and fix any problems before you’re pregnant (if you’re planning) is a good idea. When? Everyone’s needs are different, so you should discuss with your dentist how often you need to see them based on the condition of your mouth, teeth and gums. Take your children for their first dental visit at some stage between their first and second birthday, unless any problems occur before this. Talk to your dentist about how often your children need to see them.

Here are some great member benefits and services you can get depending on your level of cover with Bupa.

How WE can help?

Lifestyle factors that may contribute Visit bupa.com.au/bmi to calculate your BMI. to high blood pressure and cholesterol If your result is higher than 25, talk to your levels include lack of exercise and an doctor about whether you need to set yourself unhealthy diet – especially if it’s high in a new target for a healthy weight. salt and saturated fat. We’re here to help support your Choose healthier ingredients for weight loss goals through your meals with the popular our Living Well weight Your health nutrition app FoodSwitch – management program and bupa.com.au/foodswitch cover check Member Discount Partner It’s important to review your Visit bupa.com.au/ health discounts. level of health cover annually bloodpressure for Visit bupa.com.au/ to make sure it suits you and more information. your family’s ongoing needs. health for more Call us on 134 135 to check that information. you’re getting the most value from your cover.

8 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

How WE can help? Our extensive Members First Dental Network provides you with at least 60% back on most general dental services. We also cover the cost of kids’ general dental until they turn 25. That means no out-of-pocket expenses for kids’ dental check-ups, teeth cleaning, fillings, X-rays and more.* Visit bupa.com.au/find-a-provider to locate a Members First dentist. *When treatment is provided by a Members First dentist. Available on selected extras covers and family packages when combined with hospital cover. Fund rules, waiting periods and annual maximums apply. Child dependants only. Includes Major Dental in VIC and SA only. Excludes orthodontics and hospital treatments.

SKIN CHECK-UP

What? These can be done by yourself What? Your doctor may refer you to a and with a GP or dermatologist (a skin specialist eye doctor (ophthalmologist) for an specialist). You’re generally encouraged eye exam, or you can go to an optometrist for to carry out self-examinations regularly a regular check-up without a referral. and look out for changes to your skin. You will usually be asked about your eye health If you notice any significant changes, see and if you’ve had any problems with your your doctor for a closer examination. vision. A check-up may involve a review of your Your doctor may refer you to a personal and family health history. The eye dermatologist for further tests. specialist may then evaluate your distance Why? For 95 percent of skin cancers, and near vision with an eye chart, examine better outcomes can be expected if various functions of your eyes and check that they are detected early. Regular they’re healthy. checks of your skin should Why? An eye exam can detect pick up any suspicious any changes in vision such Members lumps or spots as early as as near-sightedness, farFirst providers possible and you’re more sightedness and astigmatism Locate your nearest Bupa Members likely to notice any (distorted/double vision), First dentist, optical outlet, physio or changes if you get to as well as more serious chiro from our extensive network – know your skin. Pay eye problems. while you’re on the move. Visit particular attention to bupa.com.au and click on ‘Find a It’s also important to your arms, legs, face, healthcare provider’ or download detect more serious back, neck, shoulders our mobile app. At Members First eye conditions such and backs of your providers you’ll also get certainty as problems caused by hands and see your in most instances about any diabetes or a lazy eye. out-of-pocket expenses. doctor if there are any When? Talk to your doctor changes. or optometrist about how often When? All people are you and your family need eye checks. encouraged to check areas of their See an optometrist every two years for glaucoma skin for changes in shape, colour or size from the age of 40, or from the age of 35 if you of a pigmented lesion or a new lesion have a higher risk of the disease because of regularly, every three months. You can family history or other medical conditions. ask others to check difficult-to-see areas such as your back.

These can vary between covers, so contact us to find out more.

How WE can help?

Did you know Australians are eligible for a full rebate on the cost of a routine comprehensive eye examination once every two years through Medicare? Ask at your next optical appointment. At Bupa Members First optical providers, you can also receive: • Higher benefits and annual maximums compared with non Members First providers on optical purchases†. • Access to the ‘no-gap’ range of fixed-priced packages on glasses and contact lenses at no additional† cost and up to $100 off all fashion frames#. • Plus when you visit any BLINK Optical store you can get a 20% discount off the usual retail price on the range of sunglasses displayed#.

Receive a 50% reduction on your skin check at participating Healthscope Skin Cancer Clinics when you show your Bupa membership card.

†Optical benefits are subject to your level of cover, annual maximums and waiting periods. Conditions apply. #Not in conjunction with any other offer.

s p eci a l f e at u r e

EYE CHECK-UP

To find out more, call us on 134 135.

Other checks WOMEN l Pap

smear All women over 18 who have ever had sex are advised to have a Pap smear every two years. If you are 70 years or over and have had two normal Pap smears in the last five years, you do not have to keep having Pap smears, unless you wish to do so. l Sexually transmitted infections (STI) screenings Get tested after unprotected sex with a new partner or if your partner has had other sexual partners. MEN l Testes

examination All men should check their testicles regularly (around every four weeks) for any unusual lumps or swellings. See your doctor if you notice any new or unusual changes. l Sexually transmitted infections (STI) screenings Get tested after unprotected sex with a new partner or if your partner has had other sexual partners. Men who have sex with men are advised to be checked at least once a year. Jan u ary 2013 • S h i n e M ag a z i n E 9

news

WHAT’S UP Keep yourself updated with the latest news ANd advice from Bupa

SPOTLIGHT ON

DIETITIANS What’s the difference between a dietitian and a nutritionist?

Dietitians are health professionals who can help translate scientific information about nutrition into practical advice for people who need their services. While both nutritionists and dietitians provide nutrition guidance, a dietitian (also a nutritionist) is someone who has reached a certain level of competency through university study. This includes theory and assessment covering clinical nutrition, medical nutrition therapy and food service management.

When would you visit one?

Dietitians can assess how adequate your nutritional intake is for your individual needs. This insight can be

1 0 S h i n e M ag a z i n e • Ja n u a ry 2 0 13

helpful for anyone, whether you’re healthy, have a specific illness, or are somewhere in between. Examples include nutrition for sports and training, pregnancy, weight management, and for general health and wellbeing. Dietitians assist with managing many illnesses but may be of particular help with conditions such as diabetes, being overweight and obesity, cancer, heart disease, gastrointestinal disease and food allergies.

What techniques do they use?

In order to give you tailored advice, a dietitian needs to gain insight into your lifestyle – this might include knowing what you usually eat, how active you are, whether you have any conditions requiring specific dietary attention and what your goals are.

Dietitians may also benefit from reviewing blood test results and/or talking with your doctor if your goals are related to things like cholesterol levels or nutritional deficiencies. If necessary, your dietitian may also use techniques to help you stay motivated and on track with your goals.

How can I find one?

You can find an Accredited Practising Dietitian on the Dietitians Association of Australia website at daa.asn.au

Am I covered for dietary services?

Dietary services are available on some but not all Bupa extras covers. Depending on your level of cover, Bupa dietary benefits range in price for consultations. A two-month waiting period applies from the time you take out extras cover or switch to a cover that includes dietary services if you didn’t have it on your cover previously. It’s important to remember that you can only claim for consultation and treatment by dietitians who are recognised by Bupa and in private practice. If you’re unsure whether your dietitian is recognised by us, call us on 134 135 before your appointment.

When was the last time your family ate together without watching TV or tried a new fruit or vegetable?

TRY IT OUT Bupa is proud to be the Platinum Partner of the 2013 Weet-Bix Kids TRYathlon Series. Open to 7 to 15-year-olds, the TRYathlon is the perfect reason to encourage your kids to get or stay active. And it all starts now! In partnership with ironman and Bupa ambassador Guy Leech, we’ve developed a 12-week ‘Get Ready’ training program, packed full of fitness, nutrition and other health tips. Event dates Bendigo Sunday 24 February Melbourne Sunday 10 March Geelong Sunday 17 March Adelaide Sunday 14 April Perth Sunday 28 April Caboolture Sunday 12 May Logan Sunday 19 May Townsville Sunday 26 May

For more information and to register, visit tryathlon. weetbix.com.au

Bupa member discount

These are just some of the things you can sign up to when you take part in the seven-day Bupa Family Challenge supporting Healthy Harold. It’s a great way to help improve your health and wellbeing, giving you the inspiration you need to improve your diet, do more exercise and spend more time with your family. And just by taking part, you’ll have the chance to win some great prizes including a trip to Dreamworld, Kinect for Xbox 360 packs, family movie tickets from Event Cinemas and Hoyts, and AMF family bowling passes. For full terms and conditions, and to sign up today – visit bupafamilychallenge.com.au

Congratulations to our September winner Patricia Woods, with her wonderful image (below left), and our October winner, Philip Godsmark, whose image (below right) is called Kapow!

If you’ve had a positive experience with our programs, events, tools, apps or resources, we’d love to hear from you. Get in touch at shine@bupa.com.au

PREGNANCY GUIDE

W I T H YO U F O R NEW BEGINNINGS

To get your copy, drop by your local Bupa centre or call us on 134 135. Please note that if you’re an overseas visitor or student in Australia, this guide may not be relevant to you.

PICTURE A HEALTHIER YOU

If you’re a Bupa member, you can get 10% off your child’s entry fee. All you need is your 8-digit member number when you register. On the day, make sure you visit the Bupa Healthier You Zone where you’ll receive a gift from us when you show your membership card.

SHARE YOUR THOUGHTS

Pregnancy Guide Are you pregnant or planning to grow your family? As you know, there can be lots to learn during this time – not just about how to stay healthy during your pregnancy but how you can make the most of your cover. Our new Pregnancy Guide will help you find your way around the health system during this important time. We give you tips on what to do and when – from checking you’re on the right cover, to choosing your hospital and obstetrician, to claiming and getting support once your baby comes along.

NEWS

CHALLENGE YOUR FAMILY

AS YOUR FAMILY GROWS...

In the last issue of Shine, we invited you to show the world what healthy means to you through our ‘Picture a healthier you’ photo competition. Thanks to those of you who entered, and congratulations to the three Bupa members who won an Apple MacBook Pro with

Retina display, valued at $2,499. We loved looking through the thousands of amazing entries. It’s certainly inspiring to see all the great ways our members are being healthy. Check out the entries, including photos from our winners, at bupa.com.au/photo

Family Moments app Once baby comes along, track and share milestones and precious moments using our new Family Moments app for iPhone and iPod Touch. Here are just some of the ways you might use the app: l Check your kid’s growth with interactive height or length and weight graphs for children aged 0-3. l Use the app’s reference section to learn what to expect as they grow. l Enter reminders to track key health appointments (eg immunisations) in your calendar. l Use TimeCam to record a sequential movie of your child growing up. Find out more at bupa.com. au/familymoments Jan u ary 2013 • S h i n e M ag a z i n E 1 1

NEWS

All you have to do is log in to myBupa and you’ll be automatically included in the draw. Not registered for myBupa? There’s no better time to sign up – simply visit bupa.com.au to register, so you can have the chance to win. myBupa is our online member service area and a great one-stop shop for managing your cover – you can use it to do things like claim on your extras, view your claims history, update your contact details, or take advantage of our member discount offers.

So, what’s up for grabs?

tickets to win the Ashes in London

If you win, you‘ll get a trip for two to the 2nd Ashes Test at Lord’s in July, as well as return economy flights and six nights’ accommodation. You’ll also be invited to a special pre-match function and will receive exclusive ASICS team merchandise and a cricket bat signed by the Australian cricket team.

So what are you waiting for? To enter, and for full terms and conditions, visit bupa.com.au and click on ‘myBupa’.

CA Approval Code 00141. NSW Permit No. LTPS/12/10316, ACT Permit No. TP12/04669, VIC Permit No. 12/3125 and SA Permit No. T12/2417.

cricketers use

space technology

As Cricket Australia’s official health partner, Bupa visited the team training camp in Darwin to see how space technology is being used to measure the impact of hot conditions on player performance. Managing body temperature during matches is critical for the on-field performance of the Australian cricket team. In order to facilitate this, Cricket Australia’s high-performance team are introducing technology first used by NASA. The players were given the NASA-developed pill thermometers to swallow at breakfast. The pill transmits a low-frequency signal to a recorder and is accurate to one tenth of a degree Celsius. By mid-

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afternoon, when players were working their hardest at training, the device had reached their intestines, the perfect place to record rises in core temperature. Cricket Australia dietitian Michelle Cort explains: “Once a critical core temperature is reached (about 38.5 degrees) the brain starts to change behaviours. It will tell the body to walk instead of run, concentration levels decrease and skill execution fails,” she says. “If you expose the body to cold

before a match the temperature will stay lower for longer, so hotel rooms are kept quite cool with air-conditioning set to 18 degrees.” About an hour before recent debutant Glenn Maxwell leaves the hotel on a match day his hydration plan begins with an ice-cold drink. “We have a slushie machine set up in the team room and we find the players are pretty happy to drink these. They can flavour them with cordials or Gatorade,” says Ms Cort. “Body temperature impacts sleep, the most effective form of recovery, so we will have players in ice baths at the end of the match and taking really cold fluids.”

Support the Australian Cricket Team and get your tickets for the Commonwealth Bank Series and KFC T20 INTL matches from the following ticket agents: Matches in NSW, SA, VIC, TAS and ACT: ticketek.com.au/cricket Matches in WA and QLD: ticketmaster.com.au/cricket

NEWS

GET MOVING WITH

CAN TOO

After initially struggling to run one lap of an oval, Bupa member Justine Malone amazed herself by completing a half marathon in Melbourne last October. The longest she has ever run, Justine achieved the feat after joining a professional coaching program run by Can Too.

A Bupa partner, Can Too is a nonprofit organisation that combines fitness with an excellent cause. Can Too provides professional training in endurance events and is open to beginners through to experienced athletes. Participants are coached as part of a team for events such as 10km runs, half marathons and marathons, as well as ocean swims and triathlons. In return, participants raise money towards cancer research through Cure Cancer Australia. Justine has been impressed with the difference that Can Too has made. “If someone had told me 12 months ago that I would run a half marathon I would have said they were dreaming,” she laughs. Can Too helped Justine set her running goals, and developed a program for her to follow in a supportive team environment, with the coaches and the team helping her as the training runs got longer and harder. “The camaraderie and support really made all the difference,” she says.

The run itself was challenging but Justine was amazed at the number of spectators urging her on. For the last couple of kilometres her Can Too coach joined her, running with her all the way to the Melbourne Cricket Ground. Justine credits the program with her feeling healthier and happier. As well as losing weight, her blood pressure, cholesterol and blood sugar levels have all improved. Getting regular outdoor exercise helped her vitamin D levels too. Justine has also raised more than $3,500 towards cancer research. Justine now seems to have the running bug. Her next event is the Great Ocean Road 23km run in May. Asked if she would attempt the ‘big one’, Justine says, “I think I will end up doing a marathon, though it might take me a couple more years to get there and when I do, I will do it with Can Too.” For more information, visit cantoo.org.au

“If someone had told me 12 months ago that I would run a half marathon I would have said they were dreaming.”

HEALTHY CHAT Are there health topics you’d like instant and credible information about? Bupa Healthy Chat provides a friendly interactive online environment where you can find this type of information. Each session focuses on a different health topic, from ‘exercise nutrition’ to ‘boosting happiness’ – with an expert leading the chat, giving tips and information, and answering your questions.

M E M B E R O FF E R Our new Mothercare offer is a great excuse to splurge on maternity, baby and kids’ clothing, prams, car seats, toys and more – whether you’re treating your bub or yourself, or searching for a gift. As a Bupa member, you’ll receive 20% off when you spend $100 or more on any full-priced Mothercare or Early Learning Centre products in store. For more info, visit bupa.com.au/memberexclusives

Healthy Chat on Twitter

8-9pm, Tuesdays Just search for #HealthyChat on Twitter or go to tweetchat.com/ room/healthychat (remember to use #HealthyChat on the end of your tweets).

Healthy Chat on Facebook

12.30-1pm, last Friday of each month Keep an eye out for the next Facebook chat topic at facebook.com/ bupaaustralia/events

Jan u ary 2013 • S h i n e M ag a z i n E 1 3

b o dy

BODY

AUSTRALIAN

PRACTICAL IDEAS FROM THE EXPERTS

This article has been reproduced with permission from Healthy Food Guide magazine, available in supermarkets and news agents nationwide. The contents may not be reproduced in any form, either in whole or part, without written permission from Next Media Pty Ltd.

healthy kids’ meals MADE EASY Good nutrition is a cornerstone of good health – and it’s even more important for growing children. In this extract from Healthy Food Guide magazine, Accredited Practising Dietitian (APD) and Paediatric Dietitian Debbie Iles helps make it easier to get your kids eating well at home and at school.

s parents of school-aged children, body size. However, there are some general we can despair every time yet guidelines about the amounts and types of another untouched school lunch foods they should be eating each day. We’ve lands on the kitchen table, or created an easy guide (see right) to help you when another week goes by with the crisper ensure your child is getting enough of the contents ending up in the rubbish bin ‘good stuff’ they need from each basic rather than in small tummies. food group. Did you Sound familiar? We know it The good news for parents know? can be hard to tell whether (and kids!) is that a healthy your children are getting the diet can also include One-quarter of Australian children (or around 600,000 nutrition they need – and ‘occasional foods’. In fact, children aged 5-17 years) when it’s okay for them to it’s important for children are overweight or obese. have treats. So we’ve devised to learn that rather than In the next 20 years this is some golden rules for healthy thinking in terms of ‘good’ expected to increase to over one-third. eating to help keep it simple foods and ‘bad’ foods, there (and hopefully keep tussles over are some foods that should be their food to a minimum!). eaten every day, and others that can For primary school-aged children (6-12 be enjoyed occasionally. A healthy balanced years), the amount of food they need to eat diet can include these ‘occasional’ foods (no can vary considerably depending on their more than one per day) on most days – but growth rate, amount of physical activity, and try to avoid using them as a reward. 1 4 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

To help them grow up properly, develop strong bones and muscles, and perform well at school, it’s important that kids get the nutrients they need from food. Eating a wide variety of foods from the five food groups is key. The amount of food needed varies from child to child (and day to day), but we’ve tried to make it easy for you by breaking it up into different age groups. The serving recommendations below are for one day, so you can get an idea of what kids should be eating over the course of a whole day (ie. at home and at school). We have included treat foods here – try to keep these to a minimum (no more than one per day). You’ll notice that there is a big range for the number of servings of breads and cereals per day. If your kids are very active (ie. playing lots of sport) they will generally need to eat the higher amount of breads and cereals – if they are less active, they will generally need to eat fewer serves from that category. FOOD GROUP

SERVES BY AGE

EXAMPLES OF ONE SERVE

4-7yrs 8-11yrs

Bread & cereals (preferably wholegrains)

3-7

4-9

2 slices bread; 1 cup cereal or cooked porridge; ½ cup untoasted muesli; 1 medium bread roll; 1 cup cooked rice, pasta or noodles; 6-8 crispbreads

Vegetables & legumes

2-4

3-5

½ cup cooked or 1 cup raw vegies; ½ cup legumes

Fruit

1-2

1 medium piece or 2 small pieces fresh fruit; 1 cup canned fruit; 1 cup berries; 1½ tablespoons sultanas; 4 dried apricot halves; 125ml juice (but only occasionally)

Reduced-fat milk, yoghurt & cheese (including soy that is calciumfortified) Lean meat & meat alternatives

1 cup (250ml) milk or custard; 200g yoghurt; 2 slices (40g) cheese

putting it into practice

So you know what your child should be eating – but it’s a different story in the morning rush to get ready for school! We’ve got some easy, practical ideas to help.

Great snack ideas

Great lunch ideas l Pasta spirals with some

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nutrition 101

grated carrots, cheese, tomato and a little pasta sauce/dressing. l Salad and meat/cheese wraps (from the school canteen or let them put it together at school so it doesn’t get soggy). l Homemade (or store/ canteen bought) avocado or vegie/tofu sushi – be sure to keep it cool! l Bread roll and frittata (leftover from dinner). l Homemade ‘fried’ rice (that isn’t fried). Include peas, corn, diced capsicum, carrots, and zucchini.

l Tub of yoghurt – squeezie

yoghurt tubes freeze well too.

l Wholegrain muesli bar.

Steer clear of the ‘yoghurt’ and chocolate topped bars. Ideally, you are looking for one that contains less than 3g fat (or <10g if it contains nuts) and less than 600kJ. Low-GI and high-fibre (>3g) are also good. l Low-fat milk popper – flavoured or plain. l Sultana/dried fruit snack boxes (kids love novelty and single snack packs of dried fruit can be a winner). l Tinned fruit or tubs of fruit in natural juice.

easy swaps to keep kids & parents happy ✘ swap this ... Chocolate bar

✔ for this ... Slice of grainy or high-fibre white bread spread thinly with Nutella

Bag of Tiny Teddies Dry cereal such as Weet-Bix Bites or Sultana Bran Buds in a small container

½-1

1-1½

65-100g cooked meat; 2 small chops (fat trimmed); ½ cup mince; 80-120g cooked fish; 2 small eggs; ½ cup legumes

‘occasional’ foods Examples of one serve of ‘occasional food’

1 small piece of cake/sweet bun; 30g potato chips; 2 small scoops of ice-cream; a 15-20g chocolate bar; 3 small sweet biscuits; ½ slice pizza Guidelines based on Dietary Guidelines for Australians and QLD Health recommendations for children aged 6-12. * Number of serves and serving size of some foods varies depending on age and activity levels.

Takeaway pizza Homemade pizza Fruit drink poppers

Water bottles filled with diluted fruit juice

Buttered popcorn

Air-popped popcorn

Full-fat ice-cream

Low-fat frozen yoghurt

Jelly snakes

A couple of prunes, dates or dried figs

Flavoured milk

Low-fat fresh fruit smoothie

Cake or sweet biscuits Raisin toast Jan u ary 2013 • S h i n e M ag a z i n E 1 5

Egg fillings

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l 2 tbsp chopped hardboiled egg + ½ tsp curry powder + 1 tsp low-fat mayo + lettuce l 2 thin slices leftover frittata + lettuce + tomato l 1 hardboiled egg sliced + lettuce + tomato + cucumber l 2 tbsp chopped hardboiled egg + corn kernels + 1 slice lean ham (diced) l 2 tbsp chopped hardboiled egg + 1 tbsp low-fat mayo + baby spinach leaves l 2 tbsp chopped hardboiled egg + 1 tbsp avocado + sprouts

Meat, chicken and fish fillings

ideas new for lunchbo

xes

Forget boring ham sandwiches. Here we have 33 healthy sandwich fillings that are sure to get rave reviews. All quantities below are enough for a sandwich made of two pieces of bread or one pita pocket.

Cheese fillings l 2 tsp reduced-fat cottage cheese + honey + raisins l 2 tbsp no-added-salt baked beans (drained) + 1 slice reduced-fat cheese + tomato l 1 tbsp reduced-fat cream cheese + cucumber + tomato + grated carrot l 3 tbsp grated carrot + 1 slice reduced-fat cheese l 2 tsp reduced-fat ricotta + 1 tbsp chopped dried fruit l 2 tbsp low-fat cottage cheese + 1 tsp fruit spread l 2 tbsp light cream cheese + celery (thinly sliced) + raisins or 1 tsp chopped nuts l 1 tbsp low-fat cottage cheese + 2 tsp sweet chilli sauce + sliced tomato + lettuce l

1 6 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

1 tsp Vegemite + 1 slice low-fat cheese

l 2 slices lean ham + tomato + 1 slice reduced-fat cheese l 2 small leftover meatballs (mashed) + grated carrot + 1 slice reduced-fat cheese l 2 tbsp canned tuna in spring water + 1 tbsp reduced-fat mayonnaise + 1 tbsp corn kernels l 2 thin slices lean turkey breast + lettuce + 1 tbsp avocado l 2 tbsp leftover barbecued chicken (skin removed) + leftover sweet potato (mashed) + 1 tsp ricotta + cucumber l 2 thin slices roast meat + 1 tbsp lowfat tzatziki + lettuce + beetroot slices l 2 tbsp shredded barbecued chicken + 1 tbsp low-fat mayo + lettuce l 2 tbsp shredded barbecued chicken or canned chicken (drained) + 1 tbsp sweet chilli sauce and baby spinach

exclusive member offer! Subscribe to Healthy Food Guide magazine by 31 March 2013 to get your special Bupa 10% discount (over 24% off the retail price), and you’ll receive a free 5pm Panic booklet which has more than 30 popular, healthy, quick and easy meals ready in 30 minutes or less – perfect for weeknight meals in a hurry.

PLUS ...

WIN

7 nights in fabulous Fiji

Favourite spreads l 1 tsp peanut butter + 1 tsp honey + mashed banana l 1 tsp reduced-salt tomato paste + 1 slice lean ham + reduced-fat grated cheese + grated carrot/cucumber l 1 tbsp low-fat ricotta + grated carrot + sultanas + lettuce l 1 tbsp hommous + sliced tomato + sprouts l 1 tbsp light cream cheese + grated carrot/cucumber + sprouts + tomato l 1 tsp Vegemite + 1 tsp light cream cheese spread + grated carrot l 1 tbsp avocado + 1 tsp Vegemite or Promite l 1 tbsp tzatziki + grated cucumber + grated carrot l 2 tsp peanut butter + 1 tsp jam l 1 tbsp mashed 3 bean mix + 1 tsp tomato sauce + baby spinach

If you subscribe by 20 February 2013, you’ll be entered into the draw to WIN one of two 7-night stays in fabulous Fiji, staying in 5-star luxury thanks to our friends at the Outrigger on the Lagoon – Fiji and with flights courtesy of Escape Travel. Visit healthyfoodguide. com.au/bupa to subscribe or call 1300 361 146. The Promoter is nextmedia Pty Ltd (ABN 84 128 805 970) of level 6, Building A, 207 Pacific Highway, St Leonards NSW 2065. Authorised under: NSW Permit No. LTPS/12/09125. Vic Permit No. 12/2801. ACT Permit No. TP 12/04142. SA Licence No. T12/2144. Visit www.mymagazines. com.au/fiji for full terms and conditions.

Your

B O DY

od per folist Sushopping Are you familiar with your super foods? Super foods have a range of health benefits due to their nutritional content. Of course, there are many more than those listed below, but as a start – try adding these five to your shopping list and see just how easily they can be incorporated into your diet. by BUPA DIETI t IAN G e m m a C o s g r i f f

Salmon

Why? Keep your heart healthy with omega-3 fatty acids found in oily fish such as salmon, tuna, blue eye travalla and sardines (among others). These omega3s can help prevent the development of heart disease. As a first step, aim to eat 150g of oily fish two to three times a week to meet the Heart Foundation’s recommendation.

How? Salmon is a great, fresh, summery meal choice. For dinner, grill some tasty salmon and vegetable skewers on the BBQ, or consider salmon patties as a healthy lunch option.

Yoghurt

Peaches

Tomatoes

Avocado

Why? It’s a fantastic source of protein and calcium – both of which are important for maintaining and building bone strength. Yoghurt can help keep healthy tummy bacteria happy. It’s also a great replacement for high fat cream or ice cream – just watch out for sugar that may have been added to maintain a good flavour. (Use FoodSwitch to check the label – bupa.com. au/foodswitch)

Why? A good source

Why? They contain

Why? A great natural

of vitamin C and beta carotene, which are good for strengthening the skin, and fibre for improving bowel and heart health. They also act as antioxidants which may help to prevent cancer. The other great thing about peaches, and most fruit in general, is that they’re low in energy (kilojoules or calories), making them a fantastic snack that can help with weight management.

the ‘phytochemical’ lycopene – a type of naturally occurring chemical promoted for the prevention of many health conditions, including some cancers, heart disease and high-blood pressure.

source of healthy fats – particularly monounsaturated fat. To aid in the prevention of plaque build-up in your arteries, it’s important to reduce your intake of saturated fat and replace it with mono- and polyunsaturated fats.

How? Enjoy low-fat

How? Take peaches

yoghurt as a snack, on your breakfast cereal or with your favourite dessert. You can even make healthier baked treats like banana and yoghurt muffins!

with you to the beach for a snack this summer, or toss them through a chicken salad.

How? Try your tomatoes as a homemade salsa with a barbecued fillet of tuna or barramundi, or simply take a punnet of cherry tomatoes with you when you’re on the move to snack on throughout the day.

How? Avocado is great in salads, pastas and on homemade pizzas, but is also a great spread substitute – smear some avocado on your toast with a little lemon juice and a sprinkle of pepper and you have a satisfying, filling breakfast.

NEED TO KNOW MORE? Check our website for more super foods at bupa.com.au/superfoods Jan u ary 2013 • S h i n e M ag a z i n E 1 7

Be familiar with your own triggers. Everyone’s are different. Some common triggers are pollen, pets and smoke. You can plan ahead if you know they’re around (eg stay indoors as much as possible when the pollen count is high). l See your doctor for regular check-ups so that you can work together to monitor your asthma.

b o dy

Q: What is an Asthma Action Plan? A: An Asthma Action Plan is a personalised

Q&A

Managing asthma

If you or a family member lives with asthma, it doesn’t have to take over your life. Follow our guide to help you keep it under control. by m e l a n i e h e a r s e

id you know around two million Australians have asthma? That’s about one in 10 people (both adults and children). People with asthma have sensitive airways. When exposed to certain triggers, the airways narrow, and this makes it hard to breathe. Key symptoms include shortness of breath, wheezing, chest tightness and a dry, persistent cough, particularly at night or early in the morning; or with exercise or increased physical activity. While lack of information or selfmanagement skills can increase the risk of worsening symptoms or lead to a severe attack, good asthma management is important for good health. Shine asked Michele Goldman, the CEO of Asthma Foundation NSW, for her tips on how to effectively manage asthma.

1 8 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

Q: What steps can I take to help manage asthma? A: Knowing what medication you need to take, how much, and when and how you should take it is vital to successfully manage your asthma. Your doctor will work with you to find the right medication - and regular check-ups to review your asthma plan are important too. The Asthma Foundation recommends the following: l Stick to your medication program even when you feel well. l Make sure you know how to use your inhaler properly – many people don’t. Your doctor, nurse or pharmacist can check your technique or see for yourself by watching the Foundation’s inhaler technique videos at asthmafoundation.org.au l Follow a written Asthma Action Plan developed by you and your doctor. l The more you know about asthma, the better equipped you are to take control. Talk to your GP, call the Asthma Foundation Information Line on 1800 645 130 or download Bupa’s guide on managing asthma at bupa.com.au/healthguides

summary of the best way to manage your asthma with medicines and selfmanagement techniques. It has clear instructions about what to do if your asthma is worse, including when to change the amount of medication you take. It also gives you important information about when to see your GP or go to hospital for emergency medical help. If you don’t already have a plan, you can work with your doctor to develop one – a good start would be to use the plan at the back of Bupa’s Managing Asthma guide (bupa.com.au/ healthguides) or the Asthma Foundation’s template plan (asthmafoundation.org.au/ asthma_action_plan.aspx).

Q: How can I prepare myself for an attack? What should I carry with me? A: Relievers are fast-acting medications that give quick relief of asthma symptoms, and everyone with asthma should carry one in case of an attack. If you find you need to use your reliever three or more times a week, other than before exercise, see your doctor as this suggests you may need to better manage your asthma.

how can we help? If your child has asthma, you might want to look into our Living Well program which includes financial assistance towards the cost of kids’ swimming lessons*. Swimming has plenty of health benefits and is often recommended for people with asthma. Learn more at bupa.com.au/livingwell or call us on 134 135 * Available on selected covers. A GP or other Bupa-recognised health provider is required to complete an approval form to confirm the lessons are part of a health management program. Lessons must be conducted by a recognised provider. Squad and recreational swimming are not included.

s p i r it

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Plus, purchase by 28 February and receive a Bupa travel adaptor kit #

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Visit bupa.com.au/shine-travel Drop by your local Bupa centre

Insurance issued by CGU Insurance Limited (CGU) ABN 27 004 478 371 AFSL 238291. Any advice is general advice only and does not take into account your individual circumstances. A Product Disclosure Statement (PDS) is available at bupa.com.au and should be considered before making any decision on these products. Bupa Australia Pty Ltd ABN 81 000 057 590 is an authorised representative of CGU. Offer ends 28 February, 2013. #For full terms and conditions visit bupa.com.au/other-insurance/travel-insurance/campaigns/shine-travel-promotion. ^Limits and exclusions apply, please see relevant PDS for full details. 11144-01-13P

Jan u ary 2013 â&#x20AC;˘ S h i n e M ag a z i n E 1 9

life

Take a shot

at prevention Check you’re up to date with your child’s immunisations with our quick guide. by F i o n a K i l l m a n

Immunisations What? Hepatitis B (hep B)

When? At birth, two months, four months and six months.

Why? It protects

against a virus that can cause liver infection and damage. Contracting the disease as a baby increases the risk of becoming a lifelong carrier.

Side effects? Infants can experience redness and a small lump at the injection site, and a mild fever.

at a glance

What? Diphtheria, tetanus and whooping cough

What? Haemophilus influenzae type b

(acellular pertussis) (DTPa)

(Hib)

(inactivated poliomyelitis) (IPV)

When? At two months, four

When? At two months,

months and six months, with a booster dose at four years.

four months and six months, with a booster at 12 months.

When? At two months,

Why? It protects against

diphtheria which causes severe throat and breathing problems. It also guards against tetanus, which attacks the nervous system, and whooping cough which is highly infectious and serious in babies, and can even be fatal.

Side effects?

Parents may notice redness and a small lump at the injection site, a mild fever, drowsiness or unsettled behaviour.

2 0 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

a bacteria that can cause severe infection in babies and children under two, and might be fatal. The bacteria can also cause epiglottitis, arthritis and pneumonia.

Side effects?

Post-vaccine reactions may include redness and a small lump at the injection site, and a mild fever.

What? Polio

four months and six months, with a booster dose at four years.

Why? It protects against an

illness which follows a stomach infection, and can lead to meningitis and paralysis.

Side effects?

What? Pneumococcal conjugate (13vPCV)

When? At two months,

four months and six months.

Why? It protects against

a bacteria which can cause meningitis, pneumonia, blood system infection, and middle ear and sinus infections.

Side effects?

Post-vaccine Post-vaccine reactions If this list seems reactions include pain and daunting, just include redness at the remember – many muscle injection site, and immunisations are aches, pain a mild fever. combined to reduce and a small the number of lump at the needles your child injection site, will have. and a mild fever.

“If you are six months late for a vaccine, that is an extra six-month window period for catching a preventable disease.” Dr Jenny Royle

What? Rotavirus When? At two months,

four months and six months. It is important to be on time for this vaccine, as late doses are not given.

What? Measles, mumps and rubella

What? Meningococcal C

What? Chickenpox

(MenCCV)

(MMR)

When? At 12 months. Why? It protects against

(varicella) (VZV)

When? At 12 months and four years.

Why? It protects against

severe gastroenteritis in infants.

Why? It protects against three highly infectious viruses: measles, mumps and rubella.

Side effects?

Gastrointestinal symptoms can occur in about 1 to 3 percent of infants in the week following this oral vaccine.

are limited treatment options available. For a three-month-old baby with whooping cough, we can support with oxygen and other measures but hospitalised infants with whooping cough can still die. Prevention is clearly the way to go.” In fact, there is an ongoing whooping cough epidemic in Australia, increasing the need for parents to vaccinate babies in a timely way. The two-month vaccine can now be given from six weeks of age. People in contact with babies, such as parents and grandparents, may also need a whooping cough booster so they don’t pass on the disease. It’s important for parents to vaccinate their child at the recommended times. And, with so many jabs to remember, it might help to check with your GP or health nurse about upcoming immunisations. You could also keep a calendar using Bupa’s new Family Moments app (see below right). “If you are six months late for a vaccine, that is an extra six-month window period for catching a preventable disease,” Dr Royle says. “You need to be proactive, this is an enormous priority.” As with all medicines, there are side effects associated with immunisations. The most common include a mild fever, and redness and a small lump at the injection site. “It’s important to be informed about side effects,” Dr Royle says. “Everyone would rather there were no side effects, but we weigh up the risks and benefits.” l

Post-vaccine reactions may include a reaction at the injection site, and a mild fever and/or faint rash seven to 10 days after the vaccine. One in 100 infants may also develop swelling of the salivary glands.

a bacteria that causes meningitis and septicaemia (blood infection) which can be fatal, as well as pneumonia, arthritis and conjunctivitis.

Side effects?

Reactions may include pain at the injection site, a mild fever, irritable behaviour and loss of appetite.

When? At 18 months. Why? It protects against

a highly contagious virus. The infection usually results in blisters and commonly, a secondary bacterial skin infection. Complications of the infection can include pneumonia, meningitis and encephalitis.

Side effects?

Post-vaccine reactions can include pain and redness at the injection site, a delayed mild fever, and/or a rash up to 26 days after the vaccine in 3 to 5 percent of infants.

Tips for immunising your child

LIFE

s parents we want to give our children the best start to life. Keeping babies and young children up to date with immunisations that protect against highly contagious and potentially fatal diseases, is one such important step. Royal Children’s Hospital immunisation paediatrician Dr Jenny Royle says we are lucky to have the opportunities to prevent diseases. “There are all sorts of infectious diseases we get. The vast majority we just have to treat, but in certain situations we are able to prevent them,” Dr Royle says. Immunisations are one of the ways to prevent diseases which we don’t have any specific treatment for such as measles, mumps, rubella and whooping cough (pertussis). “We have supportive treatment, but there

Be on time with their vaccination – use the Family Moments calendar to remind you when they’re due. l Do not vaccinate them when they have a high fever. l Be aware of postimmunisation reactions. l Check that you and other carers are protected against diseases you could pass on to them (eg whooping cough). l Talk with your GP if your child is in a special risk group and may need additional vaccinations. For more information, visit ncirs.edu.au or immunise.health.gov.au l

stay on track Our new Family Moments app for iPhone and iPod Touch is a great tool for making sure you don’t miss your child’s immunisation appointments. All you’ll need to do is include the date and details of their appointment in the app’s calendar. The app also includes a reference section with information on a wide range of topics – not just immunisation but dental, growth and development, and safety. Find out more at bupa.com.au/ familymoments

NEED MORE INFO? Read more about vaccinations at immunise.health.gov.au/ internet/immunise/publishing. nsf/content/diseases-a-z Jan u ary 2013 • S h i n e M ag a z i n E 2 1

LIFE

What is it anyway?

Fabulous

fibre Do you get enough fibre in your diet? We look at why it’s so important to include in your diet. by A n g e l a T u f v e s s o n

ave you eaten enough fibre today? If you’re like most Australians, chances are you don’t know how much fibre you need each day, let alone whether you’ve chowed down on enough fibre-rich foods. For adults, at least 30g of fibre a day is recommended for good health for men and 25g for women, yet most people only eat about two thirds of the fibre they need.

Fibre is found in the indigestible parts of plant-based foods. Foods from animal products such as meat, fish, eggs and dairy contain no fibre at all. “There are two main health benefits that you get from fibre due to the two types of fibre that exist – happy bowels as well as happy hearts,” says Bupa dietitian Gemma Cosgriff. Insoluble fibre is the more well-known of the two – it helps keep the digestive system healthy by helping to prevent constipation, haemorrhoids, symptoms of irritable bowel syndrome and diverticular disease. Insoluble fibre can’t be digested in the small intestine like other nutrients and instead moves largely unchanged into the large intestine where it is fermented by friendly bacteria. It’s often called ‘roughage’ as it absorbs water to bulk up the contents of your bowel, making it easier to move through your digestive system. The other type, soluble fibre, keeps you regular by softening the contents of the bowel as well as helping to lower LDL (bad) cholesterol levels in the blood, which reduces the risk of heart disease. It can also help the body feel full after eating and can help stabilise blood glucose levels in people with diabetes.

Reap the rewards A healthy digestive system is the principal advantage of a high-fibre diet, but a fibre-rich diet is also linked to a reduced risk of some of our most widespread chronic conditions. The evidence that soluble fibre protects the body from heart disease – the leading cause of death in Australia – is very strong. For people with diabetes, enjoying a high-fibre diet can help manage the condition. “Having enough fibre in your diet can help with diabetes management because it can help to slow the absorption of glucose in the blood stream,” says Cosgriff. Research also suggests that eating a high-fibre diet reduces the risk of developing type 2 diabetes. If your goal is weight loss, fibre is a trusty ally. “When you’re eating high-fibre foods it slows down the speed at which the food goes through your digestive tract to keep you feeling fuller for longer,” says Cosgriff. And a high-fibre diet is said to be associated with a reduced risk of bowel and colon cancer.

Fibre-rich foods Lentils • Chickpeas • Four-bean mix • Brown rice • Wholemeal bread • Peas • Oats or muesli 2 2 S h i n e M ag a z i n e • Ja n u a ry 2 0 13

Here’s how you can meet the recommended daily intake of fibre Breakfast ½ cup natural muesli 5g Morning tea Banana or orange 2.5g Lunch Sandwich with 2 slices of wholemeal bread 4g (optional extras - ½ cup baked beans, cheese and avocado = 7.5g) (optional extras - apple or pear = 3.5g) Afternoon tea ¼ cup almonds 3.5g 1 tablespoon sultanas 0.5g Dinner Stir fry with: 1 cup cooked brown rice 2g Meat or chicken 0g ½ cup broccoli 2g cup carrots 1.5g ½ medium capsicum 0.5g ½ cup canned corn 2.5g Total Women 25g Men (with optional extras) 36g

Culinary choices What can you eat to boost your fibre intake? High amounts of fibre are found in wholegrain breads such as mixed grain, rye and sour dough; wholemeal cereals like oats, barley and brown rice; legumes (also known as pulses) including lentils and chickpeas; and fruits and vegetables. [See below for more fibre-rich foods]. However, gastroenterologist Professor Terry Bolin, President of The Gut Foundation, warns that not all vegetables are rich in fibre. “There’s a great deal of misunderstanding about fibre and where it comes from,” he says. “Many people believe that fibre comes from salad, for example, and almost none comes from salad. You need to know which vegetables are high-fibre. Peas, beans, broccoli and corn are good choices.”

too much fibre? It’s important to increase your fibre intake slowly, as a sudden switch can lead to abdominal pain and flatulence. What’s more, very highfibre diets of more than 40g a day have been linked with decreased absorption of minerals such as iron, zinc and calcium. So take it slow and aim for a healthy 30–35g daily. And remember to drink enough fluid when you eat more fibre than you’re used to – otherwise any additional fibre in your body can prevent you gaining the intended benefits.

LIFE

Are you getting enough fibre?

Cosgriff says soluble and insoluble fibre-rich legumes are one of the most concentrated forms of fibre. “If you’re having soup, stew or minced meat-based dishes for dinner, add legumes, such as four-bean mix, chickpeas or kidney beans. This also means you’ll extend the meal in addition to getting that added fibre.” At breakfast time, swap cereals like cornflakes or puffed rice, for bran-based ones or muesli, and fruit juice for a piece of fruit, if possible with the skin left on (most of the fibre in fruit can be found in the skin). For lunch, switch to wholemeal or wholegrain breads and brown rice. And in between meals, snack on fruit, nuts or wholemeal crackers. If in doubt, read the nutrition panel on packaged foods. Children need 10g of fibre a day, plus an additional gram each year as they age. And Cosgriff suggests keeping the little ones interested with a new vegetable for dinner each night, adding legumes to spaghetti bolognese and serving high-fibre cereals at breakfast instead of high-sugar varieties. This is important as research shows our kids, like adults, aren’t eating enough fibre. “Many children have abdominal pain, constipation or diarrhoea that is largely linked with the fact that only one in 10 will have a high-fibre breakfast cereal a day,” says Professor Bolin.

Lentil bolognese Try this easy-to-make, high-fibre recipe for a nutritious mid-week supper. Ingredients Serves 4

1 cup brown lentils 1 brown onion 2 cloves garlic 200g mushrooms 2 zucchini 1 large carrot 2 sticks celery 2 bay leaves 1 tsp oregano 400g tin diced tomatoes 4 tbs tomato paste 2 cups water 1 tsp honey 1 tbsp soy sauce Method Lentils can be soaked in water for one hour before use. Drain soaking water from lentils, rinse well and drain again. Finely dice the onions and crush the garlic. Sauté the onions and garlic in a little water in a heavy-based medium saucepan until transparent and soft. Clean and cut the mushrooms into quarters. Wash and trim the carrot and zucchini and grate. Wash and trim the celery and slice finely. Add the lentils, mushrooms, carrot, celery, zucchini, bay leaves, oregano and water to the pan. Stir well and bring to the boil. Simmer, uncovered, until the lentils are tender (about 45 minutes). Stir occasionally to check there’s enough liquid and that the sauce is not sticking to the bottom of the pan. Stir in diced tomatoes and tomato paste. Bring back to the boil, stirring occasionally. Add soy sauce and honey, and adjust seasoning. Remove bay leaves. Mix the sauce with a hand-held blender if you would like it to be a creamier consistency. Serve with the pasta of your choice.

Read about how to get more fibre in your diet at bupa.com.au/fibre

Source: Eat Well: Be Well – Recipes from The Gawler Foundation Kitchen

• Bran-based cereal • Broccoli • Artichoke • Corn • Pear, with skin • Apple, with skin • Raspberries • Brussels sprouts Jan u ary 2013 • S h i n e M ag a z i n E 2 3

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A new year is when we tend to make a lot of resolutions – including exercising more. We find out how to make the commitment to exercise and make it last, as a family. by c h a r m a i n e y a b s l e y

Workouts that work for you

2 4 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

workout with bupa We sponsor many family-friendly fitness activities to help you stay active. Here are just some of these: l Weet-Bix Kids TRYathlon tryathlon.weetbix.com.au l Bupa Family Challenge bupafamilychallenge.com.au l Can Too training cantoo.org.au For a list of regular events, check out our calendar on pages 34-35.

stay active and save At Bupa, we have a number of Member Discount Partner offers to help our members stay active at an affordable price. Try the following activities with your family this summer: Ten-pin bowling and laser adventures Get 25% off at AMF Bowling, Kingpin Bowling and M9 Laser Skirmish. Treetop walks Get a 20% discount on the admission price to Illawarra Fly Treetop Adventures (NSW) and Otway Fly Treetop Adventures (VIC). For more info, visit bupa.com.au/ memberexclusives

How to fit in exercise (even with kids!) Set your ‘me’ time…

Set achievable goals.

Stock up on fitness videos.

…even if the baby’s been up all night, or you’ve been awake ‘till the wee hours putting the finishing touches on your child’s science project. “It’s times like these that it’s more important than ever to get some ‘me’ time in,” says Lourey-Bird.

We all have dreams that we’ll exercise for one hour every day and finally lose those last five kilos. The reality? We won’t put on our trainers. “Make your goals more realistic,” says Lourey-Bird.

Sometimes there are days when you won’t want to – or can’t – head outdoors, so turn your lounge room into your very own gym. “A good fitness DVD, which has various settings for ability, is great, especially for mums of young children,” says Lourey-Bird.

“Ideally, set aside 30 minutes for yourself. Even if you’re going for a walk around the block, as long as you can’t be interrupted and you’re moving, then you’ll feel the benefits.”

“Aim for five sessions, of at least 30-minute workouts each week. For example, if your child is in a stroller, then go for a brisk walk pushing them along. Finish up at a park, so they feel that the walk is part of their outing.”

Have a family challenge.

Every little bit counts.

Set a good example.

“Fitness doesn’t always have to be about just you, pounding away on the treadmill,” says Lourey-Bird.

A recent study at the University of NSW found that exercising in short bursts can be just as effective as slogging it out for an hour.

Parents who value strenuous team sports are more likely to influence their children to join a team or at least participate in some kind of exercise, and spend less time in front of the TV or computer, a new study says.

“Sometimes the best sort of exercise is when you don’t realise you’re doing it.” She suggests heading to the beach and playing a game of football, cricket or beach volleyball. “Or get on your bikes and explore a new area together,” she says.

“Life sprints [the time-efficient exercise program that was studied] consists of 20 minutes of exercise with eight minutes sprinting and 12 minutes slow pedalling,” explains Associate Professor Steve Boutcher, Director of the University of New South Wales’ Fat Loss Laboratory. “This is much shorter than a typical fat-loss exercise program.”

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ometimes there are just not enough hours in the day to get everything done we want to. There’s the housework, work, kids’ after-school activities, meals to cook, social events to attend and plan… phew! It’s exhausting just thinking about it. And, exercise often falls to the bottom of a busy parent’s list. “Unfortunately we tend to put ourselves last when it comes to exercise and fitting it in around our family,” says exercise scientist and Weight Watchers Program Director Martha Lourey-Bird. “Yet, it’s imperative that we’re healthy and fit in order to do what’s needed for our families, as well as setting a good example. “You don’t need to schedule in an hour’s worth of hard, intensive exercise every day,” she says. “Instead, aim for 30 minutes of exercise daily – whether it’s walking, jogging, pram pushing, swimming, running or cycling.” Better yet, why not get the whole family involved? “Teaching our children that fitness is fun and enjoyable not only teaches them lifelong positive health habits, but it’s a great time for the entire family,” she says. l

Sure, it’s tempting to flop on the sofa the moment they’re down for a nap, but promise yourself that you’ll only rest after your 30-minute workout.

“Children copy their parents, so whether it’s exercising more, eating well, or just generally embracing a healthy lifestyle, your children will emulate this behaviour,” says Lourey-Bird.

need more help? Finding it hard to stay motivated to exercise? See our special feature on pages 4-7 for advice on setting and achieving your new year goals.

Jan u ary 2013 • S h i n e M ag a z i n E 2 5

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 Cable Beach, Broome, WA At the top end of Western Australia and not far from the Northern Territory border, Cable Beach stretches out for 22km in the sacred and remote Kimberley region. Watch the sky melt like honey across the water night after night and try out any of the unique holiday delights, from camping on the beach and dining on fresh ‘barra’ (barramundi) burgers to taking a sunset ride with camels along the sand. Accommodation options are plentiful: from five-star hotels to camping, with many holidaymakers heading to Broome in a four-wheel drive so they can easily explore the plentiful attractions including the Malcolm Douglas Broome Crocodile Park. Nearest airport: Broome

Beach

BEAuties

Australia has some of the most beautiful beaches in the world. So whether you’re looking for white sand, great surf or a gentle swim with the kids, leave your passport at home and explore our pick of amazing coastal locations. by l o u i s a d e a s e y

 Byron Bay, NSW

 Rosebud, VIC An oft-ignored jewel in the Victorian coastline, not far from the better-known Mornington and Sorrento, Rosebud beach is usually gentle enough for families to spend the day dipping in its warm, shallow waters. With plenty of camping spots nearby as well as the option of renting a house, Rosebud is an ideal Mornington Peninsula getaway. There are plenty of shops and amenities in Rosebud for self-contained accommodation options, or if you’re 2 6 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

Rosebud beach

looking for a bit more luxury, nearby Sorrento and Rye offer more options. For kids, a trip to the Ashcombe Maze is a must, while adults can relish a soak in the relaxing Peninsula Hot Springs (just a 10-minute drive away). Nearest airport: Tullamarine

VERY FEW placeS epitomise Australian surf culture more than Byron Bay, perched on the country’s most easterly point. Surfers gravitate to the region for the abundant breaks at The Wreck, The Pass and Wategos, where bottlenose dolphins flip and fly alongside. Surfing is definitely the biggest attraction of Byron but families with children can head to the milder waters of nearby Belongil Beach and Clarkes Beach for a calming paddle. Cheaper accommodation options are on offer at Brunswick Heads or Suffolk Park, with The Byron at Byron or The Atlantic offering luxurious possibilities. Ensure you rise early and head up to Cape Byron Lighthouse at dawn one day, and see the sun rise. You won’t regret it. Nearest airports: Ballina Byron and Gold Coast

How to stay healthy in the sun Health issues can throw a dampener on any holiday, so be aware of the following:

LIFE

Beautiful Byron Bay in New South Wales

Slip, slop, slap, seek and slide: As we all know,

 Robe, SA

 Mission Beach, QLD Around 150km south of Cairns in the Tully region of Far North Queensland, Mission Beach is a small fishing village flanked by nearby tropical fruit farms and rainforests, and fast becoming one of our most recognised tourist destinations to rival the better-known Port Douglas. The beaches are postcard-perfect: think white sand and turquoise waters flanked by coconut palms, and the town is small enough to feel like a tropical island. Due to the high heat and humidity all year-round, water-based activities are plentiful. Mission Beach offers excellent snorkelling, boating, fishing, sailing, birdwatching and general lolling about on the sand. From resorts to caravan parks, there are accommodation options to suit a variety of budgets. Make sure you include a trip to the nearby Murray Falls and Jumbun Aboriginal Community. The Jumbun people also take private tours into the rainforest. Nearby airport: Cairns

If you’re after a beach sojourn away from the crowds and with milder days, the old fishing port of Robe in South Australia offers a quiet escape with stunning coastal views. Part of the Limestone Coast, Robe sits on Guichen Bay, roughly 350km south east of Adelaide. History enthusiasts will enjoy the dozens of historic buildings preserved from the 1800s, while foodies are catered for with loads of local cafés and eateries. Make sure you head out onto the cliff track between Long Beach and Robe for the best views of the coast. Or for a picnic to remember, pitch a rug on the beach and enjoy a freshly caught cray and a glass of white from the nearby Mount Benson wine region. Accommodation options vary from camping (four-wheel drivers can even drive on Long Beach) to friendly motels and hotels. Nearest Airport: Millicent

enjoy a worry-free bre ak As a Bupa member you’ll receive a 15% discount on travel insurance*. And if you take out a policy before 28 February 2013, you’ll get a Bupa car travel adaptor kit (so you can use your phone or music devices on your holiday road trips). Even if you’re only a few hours from home, travel insurance* can give you and your family peace of mind – whether you lose your luggage or have to cancel or reschedule your plans. For more information including terms and conditions, visit bupa.com.au/shine-travel or call 1800 440 590. *Insurance issued by CGU Insurance Limited (CGU) ABN 27 004 478 371 AFSL 238291. Any advice is general advice only and does not take into account your individual circumstances. A Product Disclosure Statement is available at bupa.com.au and should be considered before making any decision on these products. Bupa Australia Pty Ltd ABN 81 000 057 590 is an authorised representatives of CGU.

the Australian sun packs a punch, so ensure you load up on SPF 30+ sunscreen and re-apply every hour or so if you’re swimming or exercising. Also throw on a light long-sleeved shirt, sunnies with good UV protection and a hat, and where possible seek shade from the sun.

Bugs: Mosquitoes flock to wet areas and get bigger the more humid the weather, so stock up on sprays to ward off bites, particularly at night. Citronella coils can help if you’re camping, and ensure you shut the fly wire screen in your hotel room to keep bugs out. Heat exhaustion: Try to

shelter from the sun between 11am and 3pm, and don’t do strenuous exercise in the sun during these hours, when UV rays are at their most potent. Getting extremely sunburnt or simply spending all day without a hat on in the bright light can also cause heat exhaustion, particularly in children and the elderly. Heat exhaustion can bring on dizziness, a rapid pulse, headaches, nausea and, at worst, vomiting. If you think you have heat exhaustion, lie down in a cool, well-ventilated spot, drink cold water, loosen any tight clothing, sponge yourself with cold water, and seek urgent medical attention if you’re vomiting or you don’t cool down.

Jellyfish: Unfortunately, summer in Australia is also ‘stinger season’. If you’ve been stung, pour vinegar on the area (some beaches have vinegar bottles dotted along the beach for this reason) to make the poison inactive, apply some ice to the inflammation, and take an antiinflammatory such as paracetamol or aspirin for the pain. Don’t rub the sting or pour cold water on it. If symptoms are severe, seek medical attention immediately. Prepare to feel happy and healthy on your break with more travel advice at bupa.com.au/travelhealth

Jan u ary 2013 • S h i n e M ag a z i n E 2 7

spirit s p i r it

While investigating what she thought were worsening symptoms of indigestion, Bupa member Michelle Lykokapis discovered she had stomach cancer. She talks about her long but life-affirming journey towards healing. by j o d i w i l s o n

My story 2 8 S h i n e M ag a z i n e â&#x20AC;˘ Ja n u a r y 2 0 13

Finding her inner strength Dedicated to documenting her journey, Michelle started a journal on the very same day she was diagnosed. Pages and pages of reflections and affirmations tell her story – one of strength, surrender and determination. “I had to understand life differently and I knew I was capable of being a new ‘me’ no matter what the final outcome was going to be,” she says. Immediately after the diagnosis she was referred to a specialist surgeon who performed further tests to determine the type and severity of the tumour. Three

months of chemotherapy was prescribed as an attempt to shrink the tumour but unfortunately this failed. As a result Michelle had surgery to remove her stomach. Significant support from Bupa ensured Michelle could concentrate on healing instead of worrying about the financial side of her treatment. “I called Bupa to find out what my insurance covered and thankfully it covered a lot, including my ICU admittance after the operation. I was also partially covered for a hair wig – I lost my hair from chemotherapy – which

“I took the diagnosis not as a victim but as an opportunity for accelerated growth...” really made a difference to my recovery as I wouldn’t have been able to afford one otherwise,” says Michelle. “Six weeks after my operation I met with my oncologist who decided it would be best to have six weeks of chemotherapy and radiotherapy in the hope that any microscopic cancer cells left after surgery would be eliminated,” says Michelle.

Peace of mind “When something like this occurs to yourself or a family member you want to know that you can have fast access to the best possible team of doctors – without the financial burden,” says Michelle. “Bupa covered my pre-surgery chemotherapy, surgery, anaesthetist, ICU admission, hospital physiotherapy and nutritionist as well as a portion of my post-operative chemotherapy and weekly hospital admissions. To have received exactly the same treatment without Bupa’s assistance, my husband and I would have had to take out a large second loan on our mortgage.” Regardless of the enormous physical and mental challenges, Michelle has remained optimistic while she comes to terms with her new kind of ‘normal’. “I have had to face my own mortality, I’ve grieved about the organs I have lost and I’ve cried rivers over my children while they slept at night, determined to do everything possible so they grow up with a mother. I have come out of this experience more humble, more understanding, more aware of who I am, what I want to be and what I want to leave behind.”

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ife was wonderfully normal in early 2011 for stay-at-home mum Michelle Lykokapis. “I felt my life was pretty complete. We had a busy family life consisting of my two teenage stepdaughters and our two sons, the youngest of whom was about to head off to pre-school; an opportunity for some ‘me’ time,” says Michelle. Months earlier she had started taking medication for indigestion. Within a few weeks it had become significantly worse and required prescription medication from her GP. She also sought advice from her natural health practitioner and tried a liver cleanse and chiropractic-applied kinesiology. While her symptoms had eased over Christmas, they flared up again at the end of January. “By this stage no amount of medication eased the discomfort and my eating was severely compromised,” she says. In March 2011 she had a gastroscopy, an examination of the upper digestive system, that confirmed a large ulcer and a suspicious growth at the top of the stomach near the oesophagus. The surgeon took a biopsy (a tissue sample) and sent Michelle for a CT scan. Two days later she was attempting to comprehend a cancer diagnosis. “I was at a place in my life where I wondered what my purpose was. I knew that my life had brought me to this point for a reason. I took the diagnosis not as a victim but as an opportunity for accelerated growth and it was a chance for me to release any fear, anger and resentment,” she says.

Vital support network She describes the following weeks as the hardest of her journey – adjusting to the surgery and coping with the side effects of treatment required all of her energy. However, unwavering support from her family and friends made all the difference and Michelle will be forever grateful. “I watched in admiration at the incredible dedication and strength of my husband who took on the responsibility of the world without one complaint and I’ve witnessed the beautiful generosity of friends and strangers,” she says. From a medical perspective Michelle is clear of cancer but the next few years will require regular blood tests and CT scans to ensure it doesn’t return. “The surgeon has told me that if the tumour does not reoccur in two years then I have ‘kicked it’, and the oncologist said three years would be ideal. I have every intention of seeing my 43rd birthday!” says Michelle.

How we can help We support our members through the tough times, especially if you need to go to hospital. Our Going to Hospital guide aims to help you navigate the health system and take the pressure off so you can focus on your recovery. Get your copy at bupa.com.au/ goingtohospital, from your local Bupa centre, or call us on 134 135.

find out more For more information about stomach cancer and the organisations that offer support to patients and their families, visit: • johnloganfoundation.com.au • nostomachforcancer.org • facebook.com/supportgroupfor partialtotalgastrectomypatients

Jan u ary 2013 • S h i n e M ag a z i n E 2 9

R it IT sS pP iI r

the joy of

singing There’s a reason why singing talent shows are so popular on TV. We take a closer look at the emotional, mental and social benefits of singing. by j e s s i c a g a d d

30 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

lance at today’s TV guides and you’ll see they’re jam-packed with singingbased entertainment – The X-Factor, The Voice and Glee being just three hugely popular examples. It all goes to show that while these days we’re less likely to stand around the piano for an old-fashioned Sound of Music-style family sing-along, people do still really enjoy singing – even if it’s only in the shower or the car. No matter how you choose to do it, there’s evidence that any singing in your life is a good thing. Though you’re probably not consciously aware of it when you’re belting out Bohemian Rhapsody into your hairdryer, singing delivers a host of physical and emotional

benefits including increased heart rate and improved breathing, lung capacity, posture and mood. And while singing alone is good, singing with others can be even better.

Singing builds community “To some extent, technology has removed us from singing – you can hear such good singing at the press of a button, so we sing less ourselves,” says Professor Jenny Sharples, psychologist and Executive Dean at Victoria University. “But singing ourselves connects us to a different part of our brain. It gives us pleasure. When we’re part of a larger group where voices soar together, that’s even better. It’s a way of improving our wellbeing.” Professor Sharples is co-author of a 2011

Stress buster The breathing techniques promoted by singing are also useful for counteracting stress. “Have you ever noticed that when you’re stressed you hold your breath?” Professor Sharples asks. “Singing helps with stress relief, because it’s very good for managing breathing, which helps with anxiety and panic. If you’ve ever tried to sing and be stressed at the same time, you’ll find it’s difficult.” Well or unwell, singing is an important part of life and brings joy and good health to people of all ages. Professor Sharples says the feel-good factor associated with singing will continue to attract the attention of researchers, psychologists and social workers. “Singing and wellbeing is a new area of research, but it will grow,” she says. “If you think about it, we sing at funerals and birthdays and all sorts of meaningful social occasions. It’s an important part of how we socially connect. When you’re singing with others, you’re part of something bigger than yourself.”

SPIRIT

promotion activity, with benefits such as increased self-confidence, empowerment, wellbeing and interpersonal skills, and lowered feelings of isolation, depression and anxiety. “Group singing can help with problems,” Professor Sharples says. “Our research looked at wellbeing generated by singing, but there is research around how singing can help with difficulties – a classic example is the Choir of Hard Knocks, made up of homeless people.” Colin Slater OAM, a former opera singer and the founder of Sing Australia (a nationwide network of singing groups open to everyone) says the power of singing to build community was recognised by the Federal Government. In 2007, they provided funding for Sing Australia to establish singing groups in drought-affected communities. This attempt to help make people feel good by providing emotional support and relief paid off – Slater says that many farmers from these areas, initially reluctant participants, have become some of the most devoted members of the Sing Australia groups.

Singing is good for your health

Well or unwell, singing is an important part of life and brings joy and good health to people of all ages. research project conducted by the Wellness Promotion Unit at Victoria University and funded by VicHealth, which examined ‘group singing’ and its associated health and wellbeing benefits. Generally, group singing is quite informal, where anyone is welcome and no preparation is required. The report concluded that group singing is a powerful personal and social health

“Singing also has physical benefits,” Slater says. “When you sing, your posture and breathing is different to when you speak. It’s like a sport. And just as in playing sport, singing promotes mental and physical fitness; it creates endorphins and it leaves you feeling uplifted and energised.” A physical activity involving the lungs and respiratory muscles, singing – and the increased control of breath that’s associated with it – is believed to be beneficial for everyone, from expectant mothers (helping them to prepare for labour) to people with asthma, lung disease and respiratory disorders. Asthma sufferer and Sing Australia member Lady Geraldine Currie, aged 85, says that singing has done her the world of good. “All my life I’d sung, and then for one reason or another, I didn’t sing for a while,” Lady Currie says. “And then I was diagnosed with late-onset asthma. I joined a singing group, and saw immediate benefits. Singing has improved both my lung capacity and my breathing. It’s a wonderful social outlet too. I get an enormous amount of pleasure from singing – it makes you feel good.”

Find your voice 1 Join a local singing group – check with your local council about what’s available in your area or try Sing Australia, which doesn’t require auditions or musical experience. singaustralia.com.au

2 Sing along to films such as Grease or The Rocky Horror Picture Show at Moonlight Cinema in most state capitals. moonlight.com.au

3 Belt out some classics in the privacy of your own home with a karaoke game. 4 If you’re feeling brave, get on stage at a karaoke bar. The National Karaoke Championships hold heats in all states. kwcaustralia.com.au 5 Kids can enter the Australian Children’s Music Foundation’s annual national songwriting contest. acmf.com.au

Jan u ary 2013 • S h i n e M ag a z i n E 31

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I call them. Being an athlete, you generally train year round but if you don’t take time occasionally for yourself, it can be very difficult.

Do you have any indulgences? Ha, yes I do! I love to eat good food and drink nice wine at the end of a hard day. There really is nothing nicer especially if I am around people that I love, in Australia. When I am overseas I kind of crave that.

You carried the Australian Flag at the Opening Ceremony of the London 2012 Olympic Games. What did that experience mean to you?

Meet

Lauren Jackson

She’s the local girl from Albury who carried the flag for Australia at last year’s Olympics and is recognised as one of our greatest-ever female basketball players. Lauren Jackson reveals how she stays healthy on the road. What are your current sporting commitments? Currently I am playing with the Canberra Capitals in the Australian women’s league. Then I will head back to the US and play with the Seattle Storm if my body is 100 percent fit and ready to play.

You divide your time between a number of different countries – how do you stay healthy on the road and not let the constant travel take its toll? The travel takes its toll for sure, and as you get older it becomes harder to manage your body and keep it moving correctly. I have to stretch a lot, get massages, anything and everything to keep my muscles loose so as to avoid injury. Also maintaining a weights program 32 S h i n e M ag a z i n e • Ja n u a ry 2 0 13

throughout the year helps to keep me strong – whether I am in season or on a break, it is important to stay strong. I also drink a lot of water and try to eat well – during the season I crave carbohydrates to keep me loaded with energy.

I guess knowing I can’t play forever and my career will soon be over is a motivation. But the passion and the enjoyment I get out of the sport when I’m at the top of my game is what really motivates me to be the best I can be.

What are your goals – both for your health and career – for 2013?

What is your number one top tip for keeping healthy?

Get my body completely healthy to take on the next phase of my career. And, to keep plugging away with school [Lauren is currently studying for a degree in Gender Studies through Macquarie University in NSW].

You lead a very hectic schedule – how do you stay motivated to keep fit and healthy?

Mental breaks or ‘soul time’ as

“Leading the Australian team into the Opening Ceremony was a dream of mine and I never thought it would come true.”

That really was the greatest honour I have ever had. Leading the Australian team into the Opening Ceremony was a dream of mine and I never thought it would come true. It was one of the best moments of my life and I will cherish it forever.

What would your advice be to anyone who wants to follow in your footsteps and take up a career in sport? To have as much fun with it as humanly possible. Sport is a wonderful thing as it keeps you healthy, connects you to new friends and keeps you active in communities. Train hard but always have fun.

What are the philosophies you try to live by? I just try to be a good person. I do what I can to help people and try to stay true to myself. I am so lucky I was raised in the family I was, I hope that I can be half the person that both my parents are.

Use three phrases to describe yourself Um, that’s a hard one: low key and shy; country girl; extremely passionate.

The beginning of a new year is the perfect opportunity to start afresh. If another year has rolled by and you still face a desk piled high with paperwork, wardrobes full of clothes you don’t wear, or you’re in a job you hate; then it’s time to take control.

Professional organiser Carol Posener says: Mostly As “You’re already uber organised, meaning most jobs probably don’t take you long to do – it’s easier to pay bills or put washing away when there isn’t a stack of mess on top of them to deal with first.”

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Time to get organised

Posener’s tips? delegation – the beauty of having things so well organised is that it’s easy for others to help you out (a cleaner can do the floors without spending three hours sorting through surface mess first.) l Reward yourself – this helps keep motivation high. l Practice

by MEL h e a r s e

Take our quick quiz to see where you stand, then see our advice on how to help make it happen for you. 1 You enjoy taking lots of photographs on holiday. When you come home, do you: A Immediately download your images and order a digital photo album online so that you can treasure your memories. B Post a few images on Facebook and aim to sort them all out on a rainy day. C Do nothing and have a stack of memory cards with great holiday snaps gathering dust somewhere.

2 You check the mail box and bring in a mixed pile. Do you: A Open them all, filing bills into your payment tray to action on your designated bill payment day, and immediately throw out unwanted junk mail. B Open the interesting looking letters and stack those that look like bills on the bills pile.

3 Your dream job has just been emailed to you. Do you: A Immediately apply – your CV is always up to date and the letter writes itself. B Update your CV and email your previous boss for a reference. C Set out to find your CV...

4 You open your wardrobe to put away new clothes. Do you find: A A rack sorted by colour, clothing type and all in the right size. B A mixed bag of styles and colours, most of which fit (and a few sentimental keepsakes). C No idea – it all fell on top of you!

5 You and your partner/friends are planning a holiday together and can’t make up your minds. Do you: A Make a wish list of what you all want to get out of the holiday and book it straight away. B Have a quick look online and don’t get around to booking anything until the last minute. C Randomly start looking at catalogues and dreaming about a month in Europe and what you’d do if you won the lotto…

Mostly Bs “You’ve got it pretty together, but a bit more attention to detail could save you time.” Posener’s tips? do the ‘five-minute jobs’ as they pop up – those jobs that take less than five minutes to do, like wiping down a sticky kitchen shelf or emptying a full rubbish bin. One is quick to do, but let them pile up and suddenly you have an hour’s work. l Have a checklist – avoid jobs slipping through your fingers by writing a list at the start of the day of the priority tasks you need to achieve. l Always

Mostly Cs “You have a lot to do!” Posener’s tips? a list of all you need to achieve, then break each one down into smaller tasks and start chipping away at it – checking off the finished jobs can boost motivation. l If it all seems too much, a professional organiser or life coach can give you tips and tricks to make organisation a little easier for you. l Make

need ide as? Visit the Australasian Association of Professional Organisers at aapo.org.au

C Open none, leaving those that look like bills or junk mail in the letterbox.

Jan u ary 2013 • S h i n e M ag a z i n E 33

WHAT’S ON SPIRIT

why not kick-start 2013 by committing to a healthy challenge that supports a worthwhile cause at the same time?

January/FEBRUARY

MAY

Febfast 1-28 FebRUary

Australia’s Healthy Weight Week 20-27 January

Get support and motivation to kick-start healthy eating habits in 2013. Hosted by the Dietitians Association of Australia, the 2013 campaign encourages Australians to achieve and maintain a healthy weight

Give up alcohol this month to raise money in support of young people experiencing alcohol and other drug-related problems. febfast.org.au 3 February

THE Sydney morning Herald

Cole Classic

This ocean swim, from Shelly to Manly beaches, raises money for more than 600 charities. coleclassic.com FEBRUARY

Ovarian Cancer Awareness Month

healthyweightweek.com.au

During February why not host an ‘Afternoon Teal’ with family, friends or colleagues to help increase awareness of ovarian cancer and raise funds for support and research. ovariancancer.net.au

MARCH

24 March

11 March

Herald SUN

Dive In. Help Out More than 100 YMCA-managed pools countrywide will simultaneously host Australia’s biggest pool-based swim to raise funds for programs in each centre’s local community. ymcaswimathon.org.au 14-17 March

World’s Greatest Shave Get sponsored to have your head shaved (or coloured) for the Leukaemia Foundation’s annual event. worldsgreatestshave.com

24 March

Brisbane Twilight Running Festival The Twilight Run includes half marathon and 10km options that take participants under the moon and stars through St Lucia. Bupa partners with Can Too to provide training for this event – for more information, visit cantoo.org.au twilightrun.com.au

34 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

CityLink Run for the Kids Thousands of runners take over the streets of Melbourne for this annual, family day out. r4k.com.au 28 March

Ride2School Day

Ride2School day encourages children to become more active and healthy in and out of school. Children participate by walking, riding or scooting to school. bicyclenetwork.com.au/ride2school

19 may

THE Sydney morning Herald half marathon/ GREAT OCEAN ROAD MARATHON FESTIVAL

Bupa partners with Can Too to provide training for these events – visit cantoo.org.au smhhalfmarathon.com.au, 13 May greatoceanroadmarathon.com.au 13 May Mother’s 24 May

Australia’s Biggest Morning Tea You can host an event anytime throughout May or June. Join in to support the fight against cancer.

Day Classic

A national walk or run that raises money for the National Breast Cancer Foundation. mothersdayclassic.org

biggestmorningtea.com.au

JUNE 15 June City Mile Dash

23 June MS Brissie to the Bay

Cancer Council NSW hosts this annual fun run on the picturesque shores of Sydney Harbour. A one-mile speedrace challenge, the City Mile Dash is a great way to pass your lunch hour while supporting the fight against cancer in men.

Brisbane’s biggest charity bike ride offers a number of routes from a family-friendly 10km around the city’s riverside to a challenging 100km course out to Wellington Point and back – all to raise funds to help people living with Multiple Sclerosis.

citymiledash.com.au

brissietothebay.com.au

Red Nose Day 29 June

MARCH, APRIL, MAY

Weet-Bix Kids TRYathlon Series Are your kids up for a new physical challenge? Open to 7-15 year olds and with events across the country, the TRYathlon is a great excuse for your family to get or stay active. See page 11 for more details. tryathlon.weetbix.com.au

Join in the fun by raising money for SIDS and Kids to provide much-needed funding for research and support services for those affected by sudden infant death syndrome (SIDS). rednoseday.com.au

SEPTEMBER

6-7 July

Blackmore’s Sydney Running Festival

gold coast airport marathon

Taking in some impressive surrounds, this event includes marathon, half marathon, 10km, 5.7km and ‘junior dash’ race options. Bupa partners with Can Too to provide training for this event – for more information, visit cantoo.org.au goldcoastmarathon.com.au 4 August

Brisbane Running Festival

The streets of Brisbane play host to a raft of running events from a 2.2km kids’ challenge to a full marathon. brisbanemarathon.com 4-12 August

Winter Sleepout

The sleepout raises funds for and awareness about homeless Australians by encouraging people to leave the comfort of their homes and spend one night as a homeless person to see how difficult it really is. wintersleepout.com.au

SPIRIT

JULY/AUGUST

22 SEPTEMBER

Jeans for Genes Day 3 August

Join the millions of Australians who slip on their favourite jeans and donate or buy a badge to raise muchneeded funds for children’s medical research.

With options for everyone, including a marathon, half marathon, 9km run and a family run, the festival takes in some of the city’s most spectacular and historic landmarks including the Harbour Bridge and Opera House. Bupa partners with Can Too to provide training for this event – for more information, visit cantoo.org.au sydneyrunningfestival.com.au

NOVEMBER

www.jeansforgenes.org.au

OCTOBER Bupa Around the Bay 20 October Australia’s largest mass participation cycling event sees thousands of cyclists take to this scenic Port Phillip Bay route to raise money for the Smith Family. bupaaroundthebay.com.au

Movember 1–30 November

1-31 October October

16 October

Ocsober

Ride2Work Day

Funds raised help Life Education educate young Australians on the dangers of alcohol abuse.

Ride2Work Day is a great excuse to ditch the car or public transport.

ocsober.com.au

bicyclenetwork.com.au/ general/ride2work

Girls’ Night In The Cancer Council Australia’s Girls’ Night In is an opportunity to gather all your female friends, family, colleagues and neighbours for a night of fun that also helps raise money for breast and gynaecological cancer research and support services. girlsnightin.com.au

Movember is an annual fundraising event that started in Australia and which has taken off around the world. Mo Bros start Movember clean shaven and have the remainder of the month to grow and groom their moustache while at the same time highlighting men’s health issues, specifically prostate cancer and depression in men. au.movember.com

Jan u ary 2013 • S h i n e M ag a z i n E 35

KEEP YOUR EYES ACTIVE THIS SUMMER Summer is an active time of year and contact lenses may help make it easier for you to keep up with your family. Visit your local BLINK Optical store today to make sure you’re prepared for summer with contact lenses. BLINK Optical is a part of Bupa, which means only Bupa members are entitled to: ¡

Up to $100 OFF all fashion frames#

NO GAP range of glasses & contact lenses*

20% OFF all sunglasses & non-standard lenses#

# Not in conjunction with any other offer. *Subject to level of cover. Annual maximums and waiting periods apply. Blink Optical (Bupa) Pty Ltd ABN 24 126 819 154.

NO GAP cONtAct LeNses fOr BuPA memBers*

10656-01-13S

For your nearest store call 1300 664 142 or visit www.blinkoptical.com.au