On The Coast Over 55 - November December / Christmas 2022 edition

Well, 2022 that's a wrap! We finally made it through a year of no lock downs and had what resembles a 'normal year'. And while I can't quite believe it's November, I have a bank of great memories from the past 12 months that proves it was indeed a great year!

As the weeks ahead lead into all the festive celebrations and a time to be extra grateful for those around us, we are extremely thankful for another year serving our fabulous Central Coast community through our magazines.

We have met some incredible people on this journey so far and while it has been a little rocky in business, as most would probably agree, the road ahead looks promising.

We thank our advertisers for entrusting their businesses with us, our contributors for being a part of our extended team and our readers for continuing to pick up our magazines and invite us into your homes. It is a great honour and we feel truly blessed.

We’d also like to thank Avoca Beach RFS and photographer Cliff Kent for their collaboration on our cover shot and the Central Coast Kids in Need 2023 calendars. All funds raised from the sale of these calendars will go to support Central Coast Kids in Need. Sales dates and venues can be found on the Avoca Beach RFS Facebook page.

We wish our fellow Coasties a very Merry Christmas and a memorable New Year. May you be surrounded by those you cherish most and the year ahead be shiny and bright! xxx

tanzie@onthecoastpublications.com.au

luke@onthecoastpublications.com.au

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Nicholas Altuneg, Sam Woods, Jordi Woods, Sophie Doyle, Sarah Tolmie, Dorian Mode, Lydia Thorpe, Jessica Sanford, Carin Clegg, Diana Arundell, Nicole Saliba. onthecoastpublications.com.au

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coffee WITH A Coastie

RODNEY DOBSON

LOCAL MUSICAL THEATRE ACTOR

Welcome to Coffee with a Coastie. This month we had the great pleasure of chatting with Central Coast local Rodney Dobson. He has had an incredible career in musical theatre. Performing in Annie, My Fair Lady, The Full Monty, Legally Blonde, Evita, Chicago, Les Misérables, Singin’ in the Rain, Wicked, Miss Saigon, Buddy, Sweeney Todd to name a few, and is currently performing in Moulin Rouge! The Musical at The Capitol Theatre in Sydney, where we were lucky enough to catch up and chat with him.

You were born in Wonthaggi VIC and lived and studied musical theatre in Perth. How did you end up on the Central Coast?

When I was 8 or 9 my parents felt like there were limited opportunities in Wonthaggi, though didn’t want to move to the big city of Melbourne and Perth was felt as halfway between a country town and the big city. Then if you wanted to pursue your dreams you had to head back to the east coast. So I tossed a coin and ended up in Sydney, until I had kids

and looked outside of Sydney to the Coast and the beaches and I was like I want that one.

Has there been any mentors along the way? If so, what have they taught you and what is the best piece of advice you have ever been given?

There have been many mentors along the way. My first mentor would probably be my trumpet teacher. He would say things like the difference between an amateur and professional is an amateur practises until he gets it right, and a professional practises until he can’t get it wrong.

Do you remember when you first realised performing on stage was what you wanted to do?

It’s a good question. I often think about this a lot. You kind of get addicted to the praise of the audience applauding. Not many people do a job that finishes with a round of applause and a bow. You get a real rush from the feeling of hitting a great note and getting a great response for the audience and I’ve traced it back to when I first experienced it when I was doing little athletics. I used to run against men when I was around 16. I was only little, and I’d run in the steeple chase. In fact, I was so little, I couldn’t jump the steeple. I’d climb it and the men would just jump it and then I’d pass them in between the steeples, then they’d pass

me at the steeple. People in the stands would be cheering and clapping me and I loved it. I thought, I want more of that and I think the theatre gives you that. It’s something you never get tired of. It always gives you a thrill and it’s quite humbling too, to stand in front of a bunch of strangers and take a bow while they are smiling and clapping.

From your very first audition out of WAAPA (Western Australian Academy of Performing Arts) for Chess, you seem to simply take action and make it happen. What’s your advice for someone on taking action towards doing something they are wanting to do in life?

That first audition out of WAAPA was actually terrifying. Because the show had already been cast, everyone was already there ready to go in the audition

the difference between an amateur and professional is an amateur practises until he gets it right, and a professional practises until he can’t get it wrong.

“

room. The stage managers, producers, directors, the music department. Also, they had a lot of stress going on at the time that I didn’t know about and so I was auditioning a scene for the directory and I asked him a question and he said; So you go out, come in the door, walk over, stand on the mark and say your lines to the reader. I walked towards the door and I turned around and asked, do you want me to literally go outside the door or do you want me to just mime the door? He got out of his chair, he stormed over and opened the door and walked outside and shut the door, opened it again and said, you walk through the door, you go over to the thing and then he angrily went back and sat in his seat. So I went out of the room and I shut the door, I looked down that corridor and went into fight or flight. I thought to myself I could just go, this is horrible, I’m hating this experience, just go. It took all my strength to turn the handle and open that door and walk back willingly into that environment. It was like, well we gotta do this, so just do it. Once I gained a little bit more experience, I got better at taking action working towards getting the next job. Now I guess my two pieces of advice connected to that would be, resist fearing the moment. If a terrifying moment

comes along count to three, take a deep breath and go for it. If a door opens, walk through it. You can always turn around and walk back out. The other is I would start becoming mindfulness of yourself and telling yourself that you can do it and that you are good enough. Because it’s usually just yourself that stops you.

You are currently performing in Moulin Rouge! The Musical and congratulations on 300 plus shows. I saw a photo of you crouched down waiting in the wings to go on stage. What is going through your mind in that moment before you go out on stage?

In that photo I was playing Harold Zidler, which I am the understudy for, I’m in the ensemble. It’s funny, I’m squatting down in fact, as I generally like to keep moving around and stretch and work my mouth and try to avoid any negative messages coming into my head. And for Harold Zidler who is the impresario of the Moulin Rouge, the ringmaster of the event and interacts with the audience. You really want to be on, you want to have a lot of energy, you want to be sparked up. You pretty much want to walk from your dressing room and just go. Probably like anything, the waiting is the hardest part. But generally with that role, if I start from that crouch position, I will get up and do some squats and bend and kick a leg and jump on the spot, and then when the curtain opens I’m out

there. You need to be up and on from the moment you stick your head through the curtain. The first thing he says is, ‘Hello chickens’ and it’s to the entire audience. So you can’t have a crackle in your voice and sleep in your eye. You’ve gotta be ready to go.

Finally, for someone who would not normally go to the theatre, how would you describe the experience to encourage them to go and see their first performance?

Yeah, it’s interesting. I play footy with the Terrigal Avoca Panthers. Well, when I say play, I usually get to training and they never pick me much. A lot of those guys don’t understand what I do for a living. A lot of them come up to me and say, Oh, my sisters into theatre or my girlfriend likes that, or my mum saw that. But one of the girls from the footy club was coming down to watch the show with her friends and one of them pulled out, and so my mate Dusto got told he had to come, presumably reluctantly. And Moulin Rouge! The Musical is a hectic, insane adventure, the sound and the lighting just blows your mind, and this was true for Dusto. We had a beer afterwards and he was shaking his head going Dobbo I had no idea. So I guess what I would say to someone who wouldn’t normally go to the theater, goes back to our chat earlier, if a door opens, walk through it. If you get a chance to see live theatre, go for it. It’s an experience like no other.

This interview has had to be edited for readability and length.

if a door opens, walk through it. If you get a chance to see live theatre, go for it. It’s an experience like no other.

Are you doing enough to PROTECT YOUR EYES this summer?

BY DR NICHOLAS ALTUNEG

With the warmer weather fast approaching, now is the time to find the right eye protection for summer. When most people think about protecting their eyes from the sun, they grab their sunglasses.

But how do your eyes interact with UV radiation and what can you do to better protect yourself from these harsh rays during summer? Are sunglasses enough? Or are they just a great start? Let’s explore.

Light is necessary for both your vision and health. Your eyes are designed to receive radiation from the visible spectrum, this is what helps you to see. The sun also sets your circadian rhythm, this helps your body to produce the appropriate hormones to keep you awake during the day and sleepy as the sun begins to set.

Ultraviolet light from the sun is invisible to the human eye, but it can potentially cause harm in high doses. For optimal eye protection in summer, it comes down to striking the right balance between getting enough sunlight for your health without causing damage to your eyes.

UV solar radiation is the single most significant source of UV radiation – it can reach you directly from the sun, scattered from the open sky or reflected from the environment. Typical eye protection in summer consists of seeking shade, sunglasses and wearing a hat.

Most people overlook the fact that light can also be reflected from surfaces such as water, sand, snow, white paint, light coloured concrete, and metallic surfaces. Reflected UV radiation has the potential to cause more damage than direct UV radiation because it bypasses the natural protection from our eyebrows and eyelids. Reflected UV rays have a more direct angle of incidence to the eye, meaning the UV light that strikes the eye is therefore a lot more intense.

Acute exposure to excess UV radiation can cause temporary effects on the eyes that usually subside within a 48–hour period. These effects include:

ƒ Mild irritation

ƒ Photoconjunctivitis – inflammation of the conjunctiva

ƒ Photokeratitis – inflammation of the cornea, like ‘sunburn’ on the eye.

Symptoms of the above can include swelling and redness of the eyes. In some cases, you may develop blurry vision, light sensitivity, or watery eyes. While these symptoms can be quite painful, the duration is usually short–term.

Prolonged exposure to UV radiation can cause long term effects to the eyes such as pinguecula or pterygium which is a white or creamy fleshy growth on the surface of the eyes. These conditions are easily managed with regular review and treatment, as well as the upkeep of proper eye protection.

While unlikely, excessive exposure to UV can also cause potentially life

threatening or blinding conditions, such as cancers, cataracts, or macular degeneration. With an eye condition or disease, prevention is always the best treatment, and now that you can see the extent of damage that UV radiation can have on eyes, we hope you understand the importance of proper eye protection in summer.

The best form of eye protection is avoiding sun exposure during high UV times, which typically occurs between 11am and 3pm. As mentioned, seeking shade, and wearing sunglasses and a hat are the most typical form of eye protection in summer. However, there are also protective measures you can do throughout your day to day life.

Eyes are the most metabolically active part of the human body (they receive the most amount of blood flow for their size). What this means is that they are subject to high amounts of oxidative stress. Oxidative stress is an imbalance between free radicals and antioxidants in your body.

the colour of the lens does not relate to the amount of protection against UV radiation the sunglasses give, so check the label for the protection levels.

Because of this, what you nourish your body with can counter this oxidative stress. A diet rich in fruit and vegetables, and therefore in antioxidants and phytochemicals is a great form of eye protection. On the other hand, a diet consisting of processed foods not only increases the risk of oxidative damage but also prematurely ages the eyes.

Sunglasses should be your first point of contact when it comes to eye protection. Choose sunglasses that meet the Australia/New Zealand Standard (AS/NZS 1067:2016).

You should ensure your sunglasses are close–fitting to your face. It is important to note that the colour of the lens does not relate to the amount of protection against UV radiation the sunglasses give, so check the label for the protection levels.

prescription sunglasses

If you want to opt for prescription glasses, there are several options to protect your eyes. These include: ƒ having a UV protective treatment when your glasses are made ƒ having photochromic (transitions)

lenses which are clear indoors but darken in response to sunlight ƒ having prescription sunglasses made ƒ wearing protective sunglasses over your prescription glasses.

If you wear contact lenses, then you can opt for a good quality pair of sunglasses without prescription.

children’s sunglasses

Children, like adults, are also prone to the negative effects of excess sun exposure. Avoiding and minimising sun exposure during higher UV times is even more crucial for children, as they have less natural UV protection. The tissues around their eyes are still developing and therefore are more transparent and hence more prone to UV damage. The same eye protection measures apply to children as they do to adults.

Like anything related to your eyesight, the more you can do to protect them, the better off they’ll be in the long run. UV radiation from the sun is one of

those things that most people overlook when it comes to eye protection in summer.

With a few simple steps, you can significantly reduce your risk of getting serious or life threatening eye conditions.

If you think you may be experiencing any adverse effects from prolonged UV exposure, the best thing you can do is get an eye examination as soon as possible. The earlier your eye health concerns can be addressed by an Optometrist, the earlier you’ll be able to receive treatment to prevent further deterioration.

This article is intended to promote understanding of and knowledge about general eye health topics. It should not be used as a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health care professional prior to incorporating this as part of your health regimen.

Dr Nicholas Altuneg is an Optometrist who has been working on the Central Coast for almost 30 years. He is the co–founder at Eyes by Design, which is in the Kincumber Centre. Appointments can be made by phone 4369 8169 or online at www.eyesbydesign.com.au

With us, everything’s possible

Life is short, but a world where everything is possible is within your reach. What are you waiting for?

YOU ARE: looking forward to retirement (finally!) but are worried you might run out of money when you do. You are confused about the rules around tax, Centrelink Aged Pension, and your Estate plan (Wills) are a bit of a mess (or non-existent). You have a small or no mortgage, have a decent Superannuation ‘nest egg’ and want to spend more time with your grandkids and also have lots of travel plans in mind.

WE ARE : a financial planning firm that does things differently. We will help you clarify where you are at, where you need to be and show you how to get there. In short, we will get your financial life in order and help you keep it that way!

Get in touch with WHYSE to take control of your financial destiny once and for all.

Know your WHY, grow your WEALTH, make WHYSE decisions.

for your silhouetteSwimwear Styling

BY SAM & JORDI WOODS

The thought of bearing the bod when it comes to beach days can be daunting for many. However, to fully enjoy our beautiful coastal lifestyle and spend warm days by the pool or oceanside wearing less attire does need to be considered. As Stylists we want everyone to embrace the fun memories that can be made in Summer with confidence and without feeling self conscious of how they look.

Helping clients shop for swimwear is something we do a lot this time of the year.

Below we have addressed the most common concerns and provided you with styling tips and swimwear shapes to look for to ensure you feel confident in your swimmers whether you are; doing laps, lounging around pool side or joining the grandchildren in a splash about.

SILHOUETTE CONCERN Fuller mid section and conscious of tummy. Silhouette Styling: Create the illusion of shape to the mid body with a cross over, ruched or wrap around one piece style swimsuit. If a two piece if preferred opt for a mid to high rise bikini bottom paired back with a tankini top that flatters your upper torso.

SILHOUETTE CONCERN Fuller in the lower body i.e hip, bottom, thighs. Silhouette Styling: Opt for swimwear tops that sit off the shoulder, have shoulder ruffles or deep V’s as these will add width to the shoulders balancing out the fuller lower body. Also opt for higher cut bikini bottoms as these will draw the eye away from the widest part of the hip/thigh.

SILHOUETTE CONCERN Fuller bust. Silhouette Styling: Avoid adding

additional bulk to the bust area with swimwear tops that have ruffles across the bust. Invest in a swimwear top that gives support, holds you firmly and is comfortable on the shoulders and across the back. Avoid high necklines rather opting for a v–neck, scoop or square features.

SILHOUETTE CONCERN Small waist but fuller lower abdomen. Silhouette Styling: High waisted swimmer bottoms or one pieces with the centre mid section cut out are ideal as they will contour the lower abdomen and show off the small waist.

A FEW ADDITIONAL SWIMWEAR SHAPES AND COVER UPS TO TRY ARE:

Rash Vest: great for added support when moving around not just lounging is required. You can also layer your rash vest over your existing swimsuit when you are ready for some water sports and a little more support is needed in the “booby” area. A rash vest will also

provide additional sun protection.

Swim Shorts: ideal for those who are conscious of their bottom and tummy as it provides a more flattering coverage.

Linen Shirtdress: fabulous for when you are going to and from your swim spot and want a versatile cover up that isn’t a kaftan. The shirt dress can be worn buttoned up or relaxed and open creating different looks. The shirtdress is the new Summer holiday “must have” as it can be dressed up or down with different footwear and accessories.

Relaxed Linen Pants/Shorts or See Thru Pants: if your lower body is your area of concern wearing a light weight pant/short over your swimmers is a great way to cover up, feel cool and be confident while showing off your slim upper body. This season the “see thru” crotchet, mesh or chiffon pant is the latest “resort ready” fashion styling item.

T–Shirt Dress: if your mid body is your area of concern, the t–shirt dress is a great way to conceal your tummy and show off your legs.

When it comes to swimwear confidence we can give you the knowledge on what to wear, educate you on what is most flattering and show you how to co ordinate looks.

However, learning to love yourself, accepting and being grateful for where you are, with what you have, are the best style tools you will ever own or know!

This summer, don’t sacrifice the joys of the water for fear of not being “good enough”… Put these styling techniques into practise, get yourself some swimwear you feel great in and enjoy what the coast and life has to offer.

Vibrantly yours, Sam & Jordi Woods x

Understanding styling and fashion is one thing. Having a super natural flair for making everyday people look incredible is another. Once you’ve met Sam & Jordi Woods, it’s hard not to catch their infectious passion for dressing to match your own lifestyle, personality and charisma. Through their consultancy ‘Vibrant Concepts’, Sam & Jordi have transformed the lives of thousands. Let Sam & Jordi show you how to look and feel fabulous everyday at their Style Studio in Erina – learn the art of illusion dressing, colour matching, styling, translating fashion trends and savvy shopping with their unique VC Signature Styling Systems and services that are truly personal and really work! To contact Vibrant Concepts phone 0425 221 676

Old gear that takes up space in your cupboard may still bring joy to another photographer. So don’t throw them out.

Email or phone if equipment is bulky. No obligation valuations given with payment in 2-3 weeks.

TRADE IN OLD CAMERAS

something else. Whether it is a camera or perhaps getting your tapes or slides transferred to DVD then you can qualify for the extra payment on your gear.

The festive season brings together families and important decisions

BY SOPHIE DOYLE

Aswe approach the end of another year, many people will be looking forward to the festive season and the chance to slow down and catch up with family, particularly older parents. Busy lives and distant homes can make it easy to feel out of touch. But this may be a time when adult children notice changes in their ageing parents and can also be a time for parents to take control over their future with advice and family discussions.

The signs of ageing may be distressing and worrying for many people, but they are a natural part of life, especially with our increasing longevity.

The problem is not getting old. The problem is not having an effective plan for how to grow old. This plan needs to consider strategies to ensure the home environment and care supports are appropriate, as well as how to fund quality levels of care.

Don’t wait until a crisis has occurred to take action. Planning ahead and professional advice are the keys to quality

care and effective decision–making.

The journey may not be easy, and hard decisions may need to be made. Seeking objective advice from an Accredited Aged Care Professional TM can help to convert the mountain of data on aged care into meaningful and relevant information and ultimately into appropriate decisions.

It might be time for a family meeting New Year is traditionally a time to take stock and plan ahead. And the festive season might be one of the few opportunities during the busy year for discussions with all those people who are important to you.

If you have older parents, take the time this year to raise the issue with your parents and your siblings or other family members and seek advice to start building a family action plan. If you are that older person, the festive season provides you with an opportunity to bring your adult children together to discuss your care needs. Make yourself heard whilst you are still able to maintain your control and independence and put strategies into place.

Did you know?

Many older Australians live alone, and families may not notice the decline in an older person’s ability to live independently. The festive season can be a time when families come together and have an opportunity to observe how well a parent is coping.

The value of a family meeting

A family meeting is an essential step in planning for aged care and may help to minimise conflicts within your family. Emotional conflicts between family members can make the transition to care more distressing for an older parent and have the potential to rip families apart.

A well run family meeting can allow parents, children and other family members to discuss issues and preferences, express concerns and make decisions that work for your family as a whole.

As an Accredited Aged Care

Professional ™ I can assist with arranging and running a family meeting to help your family see the big picture more objectively. Together we can consider the options for your parents’ care, security and happiness.

The earlier you take this step, the better. Planning ahead ensures that parents are fully involved in the decision–making and removes some of the stress from other family members. With a well organised plan in place, your family can respond more quickly and effectively when an event requiring a move to aged care occurs. Talk to me today.

If you’re ready to start the conversation, call Sophie on 02 4325 0884 and let us work with you to create a plan for all of your retirement.

Sophie Doyle (AR#000470612) is an Aged Care Specialist at Morgans Financial Limited (Morgans AFSL 235410 / ABN49 010 669 726); with a passion for assisting people make informed financial decisions, as they navigate their way through retirement and aged care. Disclaimer: While every care has been taken, Morgans Financial Limited makes no representations as to the accuracy or completeness of the contents. The information is of a general nature only and has been prepared without consideration of your individual objectives, financial situation or needs. Before making any decisions, you should consider the appropriateness for your personal investment objectives, financial situation or individual needs. We recommend you see a financial adviser, registered tax agent or legal adviser before making any decisions based on this information. Current at 1 October 2022.

Are you looking for aged care advice?

Getting the right information and advice now will help you make the best choices for future care, security and happiness.

Sophie Doyle, an age care specialist on the Central Coast, can help you understand the financial implications and opportunities when transitioning a loved one into aged care.

Get in touch today to start planning ahead (02) 4325 0884 morgans.com.au/gosford/aged-care

Morgans

Sophie Doyle

000470612

Gosford

Vietnam, our passion

the owner of The Travellers

has been travelling to Vietnam since it opened for tourism over 30 years ago,

on over 40 occasions as a guest of the tourist office, airline and hotels. Also, on personal holidays and for over 16 years escorting our small group journeys.

was becoming frustrated that the off the shelf tour companies were not offering experiences to Vietnam that I knew were possible. Each of our journeys

include many amazing experiences and visit destinations that I have seen in depth in my travels, that the large tour companies either cannot travel to or have deemed too difficult to include. I wanted my clients to experience Vietnam like I had, which resulted in our Travellers Hut Vietnam Destination Journeys being created.

Capped at a maximum of 12 guest our smaller number allow us to be flexible, and able to enjoy unique experiences and visit places large groups cannot travel to. This provides a more fulfilling personal experience and importantly our small

groups do not overwhelm the local people with mass tourism.

Tony (Hoang) Nguyen from Magenta Nails, Ettalong, originally from Hoi An Vietnam also joins us on our escorted journeys through Vietnam in 2023 giving us a unique locals perspective on every day of our journey to enhance our experience.

Our team of coordinators in Saigon help us in carefully preparing our itineraries from day one to their conclusion, hand selecting luxury accommodation in the major cities

Mekong

Nui

Can Tho,

town - Hoi An.

with private Sampans

the

-

Tony Magenta NAILS

SCAN FOR JOURNEY DETAILS

will be offering a number of journeys that will only focus on either North or South Vietnam. There are too many sights and experiences, we don’t want you to miss out on anything.

Mekong and its tributaries in depth. We will also be visiting Hoi An, Tony’s hometown for an extended stay so you can experience Hoi An as only locals can.

in “out of the way

Our main brief

to try to include at least one wow experience

to make every

with the latest and best

experiences. “No two journeys are the same”. Many of our journeys have clients that have travelled with us before, wanting to see Vietnam again and having new experiences.

last 18 night journey to Vietnam only finished on 15 October, and encompassed both South and North Vietnam but we had to leave places out of the journey.  For 2023 however we

In February we’ll focus on South and Central Vietnam featuring Saigon, with unique 2CV sightseeing, dining in the dark, a traditional acrobatic show showcasing Vietnamese life heavily featuring bamboo props. We will also visit the Mekong Delta in detail, visiting Nui Sam with its amazing views over the surrounding rice fields, staying at the Victoria resort on the riverbank in Can Tho and spending two nights on a fleet of private sampans exploring the

Late August will focus on Northern Vietnam taking in the capital Hanoi, Visiting Sapa staying at Topas Ecolodge with its stunning views of the rice terraces. See “Ha Long Bay on land”, relax at the fabulous Yen Tu resort, and cruise for two nights in luxury on Ha Long and Lan Ha Bays.

We hope you can join us on one of our Travellers Hut fully escorted small group departures in 2023. As Sue, one of our travellers on our last journey says, “Vietnam, I am coming back with Glenn and his extraordinary trips.”

Matters oflife & love

BY SARAH TOLMIE

Dearly Beloved

This question resonates with me and our family strongly. For many years now we have been trying to simplify, simplify, simplify Christmas. It has been really hard. We’ve done it in small steps over about 6 years. We have it now to the point of everyone receiving only one quality $50 gift in a Surprise Santa style. And last year, we added on for extra challenge, Naughty Santa, where you can steal a gift from another person.

It took a while for us to whittle things down to manage the younger family members but when they progressed into teens, they understood. And when they progressed into adults and had to part with their own money too and participate in the giving, not just receiving, then they really understood

I know Christmas is very sacred to many families, and I know GIFTS is also a LOVE LANGUAGE, and, yes, for many families AND for the planet, it is time to give gift giving a good review. Open up the discussion with your family just as you have in your question. Identify first what you really love and value

READER QUESTION: “Our family is getting very large and multi–generational. We are now great grandparents. We’ve been buying Christmas presents for many, many, years now. Not only is it getting expensive, we also don’t want to stress our family to feel they need to buy things for us in return too. If anything, we need to reduce our clutter and give away our things. We are hosting Christmas at our Coastal home, as it's our tradition, the family converges from many directions to our beach home. We don’t want to do presents. No presents at all. How do we get our family on board with this plan?”

about Christmas – the gathering, the togetherness, the food and fun, the beach and weather (…or maybe not this La Nina season??).

I find in a good ‘negotiation’, it works to find the shared ground and identify what works and benefits everyone. It also helps not to come in hard with an already decided ‘solution’ and solid position by you to sell to everyone else, but rather, understand and communicate your feelings, your real intention and needs and then enquire what everyone else ‘feels’ and ‘needs’ before you get to the ‘wants’ or ‘don’t wants’. You may find even more surprising common ground and even more interesting and creative solutions.

You may set a budget limit or limit gift for just the children. You might choose to change gifts of ‘things’ to

gifting ‘experiences’. Or even, donate what would be your gift contributions to charities instead. There also needs to be room for people to still do their own thing and share their own gifting intimacies outside the family collective agreement if they choose.

Whatever you do, even if you don’t manage a radical change this year, it might be a very good conversation to have around the table while everyone is together for the following year. My hope is that every family can sit around the ‘family circle’ and shares their ‘gratitudes,’; shares their years highs and lows; shares their hopes and dreams; shares their appreciation and love for each other. That is the real gift of the Season.

Much love Sarah x

Gone to Gowings

WORDS BY DORIAN MODE PHOTOGRAPHY BY LYDIA THORPE

Remember when Christmas shopping was special? Remember when all the shop windows of the big department stores in the CBD were replete with animated Yuletide displays? And incongruously there were snowmen and frosting on the windows in the 40 degree heat? But that was when you lived in town. Now you’re retired and moved away from the city, it’s a schlep to drive in and out of the CBD on the same day. Well, the nostalgic Yuletide experience doesn’t have to be a drag if you think outside the square. Why not combine your big Christmas shop with a night in town? Maybe have dinner and see a show? Push the boat (sleigh) out. But it’s expensive to stay in town, right? Wrong. Sure, if you stay around Circular Quay, with waterfront views, it can be pricey. But the other end of town (up Central Station

way) offers bargain accommodation, with inexpensive parking.

For this Yuletide sojourn, we stay at the Vibe Hotel in Goulburn St. Parking across the road is a flat weekend daily rate of…wait for it…$14. Moreover, it’s only a lazy walk to the Capital Theatre, where that evening we see Moulin Rouge! (exclamation mark), and a 15min walk to David Jones for some decent shopping. Alternatively, why leave the car at home? Museum Station is on the next block to Vibe Hotel. Psst! This historic Sydney station has been restored as a snapshot of the 1940s and might bring back fun memories of Old Sydney.

Now, I’m a fan of Madeleine St John’s wonderful novel, Ladies in Black, made into a recent–ish film in 2018 by Bruce Beresford. So as soon as I walk into David Jones I’m back in the pages of the novel. In the distance, you’ll hear the musical raindrops of a Steinway piano. Indeed, my chum Rodric White is one of the pianists at DJs. As my wife explores the many perfume counters, I chat with the original pianist, who’s been there for over 20 years and will happily play requests. We then head upstairs to level 8: The Gallery. Older readers may recall this once being an art gallery. Later it was a restaurant, where my wife worked as a waitress in the 1980s. Right now DJs has it set up as an old–school Christmas display, that will thrill the grandkids and fans of Christmas alike.

In the basement, there’s a great food hall where we lunch before walking through to Westfields, then onto Myer (nee Grace Bros). Flanking opposite Myer is the, much remembered by your author, Gowings Building. Here, I used to buy Y–front underwear and sensible trousers at this wonderful old school menswear store. Post shopping, I’d have my hair trimmed upstairs, yes, all in one building, such a male thing to do. The Gowings motto was ‘walk through – no one asked to buy’. Moreover, the overarching advertising catchphrase ‘G one to G owings‘ became part of the Aussie vernacular, which of course was a marketer’s dream. But Gowings was too cocky. In the 90s, filled with retail hubris, they expanded their biz too quickly and had franchises all over Sydney. So like Icarus, flying too close to the sun and overloaded with shopping bags, Gowings ultimately hit the ground with a great thud. I was crestfallen. I still have Gowings trousers, shirts and jackets with the Gowings label stitched into them. Unlike clothes of today, theirs lasted.

The Gowings building is now some horrid makeup store for self absorbed pouting millennials. But if

After another prison escape, recalcitrant criminal Darcy Dugan reportedly left behind a note scrawled on the wall of his cell which read, “Gone to Gowings.” The reference to the Sydney department store’s advertising slogan was slang for many things including “left in haste”.

you pop next door (in between the State Theatre and Gowings) you’ll find a lift to the smart Gowings Bar and Grill. The lift to the restaurant is tricky to find from street level in Market Street (No 49, next door to the State Theatre). And alas, the upstairs bar is closed on the day of our visit but we do enjoy a G&T at the retro bar downstairs, flanking the State Theatre.

Laden with Chrissy shopping, we stroll back to the Vibe Hotel via Hyde Park and through the monolithic War Memorial, before meandering downstairs. Here we

reading all the moving stories about veterans but we are booked for an early dinner before our show at the Capital.

On our way to the Vibe, we pass another store across the road from Museum Station that is no more. Remember Mark Foys? This graceful building morphed into Grace Bros Piazza for a while in the 80s before becoming the Family Law Court. Indeed, I once had a summer job at GBs selling ladies’ shoes. I only lasted a week. A woman asked for a pair of pumps in size 7 and I went out the back looking for them, only to realise it was my lunch hour. So I left her standing there as I went off to lunch. I was always a dreamboat. Much more suited to writing.

Brekkie the following morning is at Storehouse, the cafe and bar within the Vibe Hotel. After a generous serving of bacon and eggs and proper Sydney coffees, we both decide we will do this again next year and avoid driving back

Perfectly positioned in the heart of Sydney CBD, Vibe Hotel Sydney is surrounded by Sydney’s premier attractions and only minutes away from hip suburbs like Surry Hills and Darlo.

The hotel features nigh on two–hundred spacious and well–equipped hotel guest rooms, including thirteen suites. There is a rooftop pool, sauna, and gym, or simply lay back and take it easy in your spacious room. The hotel is close to major transport hubs including Central and Museum Stations. From here, you are perfectly placed to explore everything Sydney has to offer. The hotel is right in the middle of some of Sydney’s finest cuisine, with cafés, restaurants and trendy bars all being within walking distance and the aforementioned Capital Theatre is right around the corner.

The Storehouse Sydney Central Café and Bar, located on the ground floor of the hotel, offers barista coffee, wholesome meals and delicious drinks all day, and a room service menu for guests staying overnight

Moreover, Vibe Hotel is just a block away from Pitt Street and Oxford Street, and equally close to the space and serenity of Hyde Park with its Pool of Reflection, monuments, fountains, and statues and, as we discovered, a wonderful war museum beneath.

Rooms are From $217.89 per night. 111 Goulburn St, Sydney Phone: (02) 8272 3300 sydney@vibehotels.com.au

Right now DJs has it set up as an old–school Christmas display, that will thrill the grandkids and fans of Christmas alike.

BY JESSICA SANFORD

My Husband’s Killer, by Laura Marshall. Genre: Crime, mystery

A woman and her husband arrive on the Amalfi Coast for a long weekend of fun and relaxation. But by the end of the weekend, the husband is dead. A twisty thriller where all the suspects are friends.

The Circus Train, by Amita Parikh Genre: Historical fiction

In the throes of WWII, Lena lives with her illusionist father in a traveling circus. When her father goes missing, Lena must discover her own magic and find her way in the world.

Our Happy Days, by Julia Holbe Genre: General fiction, translated Four friends spend their summers together on the Atlantic Coast in France, forming a strong bond amidst heady days by the beach and long nights of drinks and fun. Decades later, they meet up again and realise the bond they felt is still there, but perhaps not everything happened as they remember. A story about friendship, love, guilt, betrayal and the tricks our memory can play.

The Wrong Sister by Fiona Palmer Genre: Contemporary fiction, family drama

Ellen Sutton appears to have her life sorted out. But why does she leave it all behind for life on a remote cattle station?

When a family camping trip looms, Ellen will need to face what she is running from. Western Australia’s Karijini country is the backdrop for this story of secrets and hidden identities.

Wedding Bells for the Victory Girls, by Joanna Toye Genre: Historical fiction, family drama

Book six in the heart–warming Shop Girls series, Lily, Gladys and Beryl have worked in a family–owned department store through the war years. With boyfriends and brothers overseas, they battled the hardships of WWII together. The final book in the series sees the three friends moving on from the war and discovering what lies ahead for their future.

Willowman, by Inga Simpson

Genre: Literary fiction Artisan cricket bat maker, Allan Reader crafts a special bat for upcoming cricketer Todd Harrow. Harrow makes it big and becomes renowned, along with his magical bat. But when injury and personal pain strikes, will success continue? A beautifully written novel for cricket fans and lovers of second chances alike.

The Boys from Biloxi, by John Grisham Genre: Thriller, crime Keith and Hugh grew up together in the 60s in Biloxi, Mississippi. As the decades go by their families move in different directions. Keith and his father are now successful lawyers and upstanding members of the community. Hugh’s dad is the boss of the criminal underworld. The two families will reunite – this time in a courtroom – and lives will be on the line.

The Only Child, by Kayte Nunn Genre: Thriller

In 1949 in the Orcades Islands, Northern Scotland, a mother and her baby go missing. In 2013, Frankie, a sheriff about to start a new job tries to reconnect with her daughter Izzy. Frankie and Izzy visit the Islands to spend the summer with Frankie’s mother. When a small skeleton is found, truths are uncovered and secrets from the past begin to unravel.

Jessica Sanford (AKA Jessica Anscombe) is a librarian and writer living on the Central Coast. She has a passion for literature and writes fiction and non–fiction. Jessica was the winner of the Wyong Writers’ 2021 Short Story Competition and has also been longlisted for the Furious Fiction prize. You can read her short stories on her website jessicasanfordwriter.com. You’ll also find her over on instagram @ jessicasanford_

This holiday season give a loved one the gift of a good read. Or grab a book or two for yourself and retreat to the nearest sun lounger with a new page–turner.

Timeless Funerals announces their new SolaceChapel

At Timeless Funerals, our main goal is to empower local families on the Central Coast with affordable options to find the best funeral choices that suit their needs. At Timeless Funerals we believe that compassion, understanding, and transparency make all the difference.

Our founder, Craig Stevens, noticed that the whole approach to funerals had become quite cookie cutter and lacked the ability to recognize when people were overextending themselves to cover the cost of a funeral for their loved ones. He knew there needed to be some alternatives! Why should anyone over–pay for a cookie cutter experience? The truth was, there wasn’t!!

Craig created Timeless Funerals as he

thought he could customize these services and offer alternatives for that final journey.

Timeless Funerals offers all services, from direct cremation to the full traditional service. The difference? We offer more customization to suit the needs of the family at markedly less than the

large companies. We start with a basic package as a guide and can add on what suits each situation best.

And now, Timeless Funerals can offer even more affordable options! We are excited to announce the addition of our “Solace Chapel”. If you are looking for an intimate space for a funeral, viewing,

New Solace Chapel

Cremation for $2,175 (eco coffin included) to a Full Funeral Service starting at $5,495 (coffin not included) and various structured packages in between. You can be as simple or complex as you desire. And if you use the Solace Chapel, you can save even more! These packages are dignified and cost effective with no hidden or surprise fees. All our fees are transparent.

other, they should be special to the person lost. Timeless was founded to provide a service that was second to none, at a price that was reasonable to all. We are that point of difference that is needed. And with our Solace Chapel, we can offer even more options for those desiring a smaller, more intimate celebration.

memorial service or small reception, then this space may be perfect for you. One of the largest expenses of the funeral is renting the venue. With the addition of its own chapel, Timeless Funerals can make this option more accessible. We even supply our own in–house Celebrant to help keep the prices down.

For families desiring a small, intimate service, the Solace Chapel is perfect. It can host up to 30 people to gather and remember their loved one. Whether you want to have an intimate funeral service or a small memorial after a no service, no attendance cremation, Solace Chapel can offer you that place to gather.

Our line of packages range from our No service, No Attendance Direct

Whether you want a simple No Service, No Attendance Direct Cremation or a full–service funeral, Timeless Funerals can provide you with options. Funerals should not be clones of each

Let Timeless Funerals guide you through the process of attending to the loss of someone. We give you choices that work specifically for you. Personal connection makes all the difference.

We are blessed to have Rachel Borg, who has extensive experience arranging and conducting funeral services, so please free to call her at our Central Coast location. She will work with you from start to finish. We provide “Continuity of Care”. You can count on us to be there.

Rachel Borg –Funeral Conductor at Timeless Funerals

The Central Coast Chorale presents Encore

Sunday 20th November at 2.30pm St Patrick’s Catholic Church, East Gosford

The Central Coast Chorale presents its third concert for 2022 – thirty years since its foundation.

So much wonderful and varied music has been performed during this time and to help celebrate this memorable anniversary year, an imaginative concert entitled ENCORE has been curated by our Music Director,

Christopher Bowen OAM, for our ever growing audience.

Music from the distant past to the present day highlights the versatility and talents of the Coast’s finest choir.

The concert will include excerpts from Bach’s much loved Messiah presented twice in recent years by the Chorale, the extraordinary Bohemian Rhapsody by Freddie Mercury to songs from a home grown musical The Girl from Booligal. There is something for everybody in the program to enjoy and come away with spirits lifted.

So please accept this invitation to help us all celebrate the wonderful gift of music and start the Festive season with renewed vigour and hopes for a much brighter future.

ENQUIRIES: 0402 021 931 or via the Website www.centralcoastchorale.org

TICKETS at the door – EFTPOS available. New and former singers welcome!

Have you got foodissues?

BY CARIN CLEGG, ACCREDITED PRACTISING DIETITIAN

These days it seems very common for people to get various symptoms from the foods they eat and to be cutting out certain food components such as gluten and dairy. However, foods are very complex containing similar food components in many different foods. It is important to have a diagnosis as dietary management differs. So, let’s get a better understanding of what the most common food–related conditions are.

Coeliac Disease

Coeliac Disease is an autoimmune condition that often presents as gut symptoms such as bloating, diarrhoea or nutrient malabsorption such as iron deficiency with associated symptoms (poor concentration, fatigue, poor sleep).

In the case of Coeliac Disease, gluten (a protein found in wheat, rye, barley and oats) causes damage to the small bowel.

It is essential if Coeliac disease is suspected that tests are done with adequate amounts of gluten in the diet to confirm or rule it out.

The management of Coeliac disease is a strict gluten–free diet. Information about Coeliac Disease can be found at http://www.coeliac.org.au/.

Food Allergy

The word ‘allergy’ gets thrown around a lot, usually in substitution for the word ‘reaction.’ However, not all reactions are allergies. A food allergy is usually an immediate reaction to a specific protein in the food where the IgE antibodies in one’s immune system over–react to something that would usually be considered safe. Reactions can range from mild to life–threatening (anaphylaxis requiring adrenalin treatment).

Skin prick tests or RAST blood tests can indicate the likelihood of allergy. An Allergy Doctor (e.g. immunologist) is usually required to interpret the results with knowledge of a detailed history, provide a diagnosis and guide dietary management which may be strict avoidance of the allergen.

Information about allergic disease can be found at www.allergy.org.au.

Food intolerance

In the case of Food Intolerance, food components a person is intolerant to can be consumed without symptoms depending on their tolerance level, how much is eaten and how often it is eaten.

Food chemical intolerance

Usually occurs when there is a delayed reaction to one or more natural or artificial food chemicals or components common to many different foods. Symptoms can change through different

stages of life, and tolerance levels can be affected by stress, hormone changes, infection and inflammation in the body.

Food chemical intolerance can affect more than one body system. Some symptoms of food chemical intolerance include:

ƒ Eczema, unexplained rashes, hives, itchiness, skin swellings

ƒ Gut: reflux, IBS, abdominal pain, bloating, excess wind, diarrhoea, constipation

ƒ non–allergic rhinitis or hayfever symptoms

ƒ fatigue, muscle aches, sleep disturbance, altered mood, poor concentration, hyperactivity, headaches/migraines, anxiety, depression.

Foods and food chemicals people react to are usually wheat, dairy, soy, salicylates, amines, glutamates, and certain additives. The RPAH Elimination Diet with Challenges is the only best test method to find out what food components are the problem. After the test diet and challenges are complete, the diet variety is increased to manage symptoms.

More information about food intolerance can be found on the Royal Prince Alfred Hospital Allergy Unit’s Website www.sswahs.nsw.gov.au/RPA/ Allergy/default.html.

Lactose Intolerance

Presents as abdominal pain or discomfort and diarrhoea after consuming dairy products containing lactose. Limiting lactose in the diet (including the use of lactose–free dairy products) will stop symptoms from occurring.

People with lactose intolerance can still consume dairy foods with no symptoms.

Medical tests for diagnosis can be done but are often not as helpful as dietary testing to assist people in understanding if it is, in fact, lactose that is their trigger and how much and how often they can eat lactose.

It is also important to understand the reason for lactose intolerance, as any damage to the gut will result in lactose intolerance until the gut heals again.

However, in some individuals, this gas is not reabsorbed from the gut and causes an array of lower gut symptoms such as bloating, distention, pain, diarrhoea and constipation.

In everybody’s gut, there is a threshold at which having too many of these FODMAP foods can cause problems. The FODMAPS diet is promoted as assisting with IBS. However, it is often the underlying irritation to the nerves of the gut (visceral hypersensitivity) caused often by food chemical intolerance that contributes to symptoms, whilst adding gas–producing foods (FODMAPS) tends to further add to the symptoms. More information about the FODMAPS diet can be found at https://www.monashfodmap. com/about-fodmap-and-ibs/.

Other Testing

Many unorthodox tests are available to identify food allergies and intolerances, but the results are often misinterpreted, inaccurate and unreliable. For details, see https://www.allergy.org.au/patients/ allergy-testing/allergy-testing.

Whether it is a confirmed case or in the process of diagnosis of Coeliac Disease, food allergy or food intolerance, an experienced Accredited Practising Dietitian (APD) can help in several ways to:

conduct a nutrition assessment

give dietary education on the condition, diet and testing

FODMAPS Incomplete absorption

FODMAPS stands for Fermentable –Oligo–Di–Mono–saccharides And Polyols. FODMAPS are digested by the microbes in our gut and create gas which is usually reabsorbed by the gut and breathed out.

advise on appropriate dietary modification according to medical advice or evidence–based practice

to assist with identifying food triggers quickly and accurately

ensure foods are not avoided unnecessarily, particularly for a long time

ƒ ensure nutritional adequacy, preventing deficiencies and chronic disease

ƒ provide ongoing guidance and support with dietary changes.

Unfortunately, due to so much information at our fingertips these days most people who have decided to change their diet before seeing a Dietitian develop nutritional inadequacies or deficiencies.

So, if you or someone you know feel food is a problem, please reach out to get the best help you can from your Dietitian and get back in control of your symptoms and your life!

Carin Clegg is an Accredited Practising Dietitian, (BSc Nutrition, Hons) and a Personal Trainer (Cert III, IV in Fitness) who is the Director of Bright Diets. Carin loves helping people be clever about their eating so they can feel happy, healthy and vibrant, living life to the fullest. Carin specialises in paediatric nutrition, food allergies and intolerances and intellectual disability (ASD, ADHD). You can contact Carin on Ph: 0407 492 278, via her website: www.brightdiets.com.au or on the Bright Diets Facebook page.

Because We Care

Years

Bowlo

the

Wyong Bowling Club opened its doors over one hundred and ten years ago and is the very first Bowling Club established on the Central Coast. Throughout the years, the Bowlers of the Club have always maintained a passion for their sport which is reflected in their great competitive achievements since 1912.

Located right on the Wyong River, the Club provides a perfect backdrop for competition and relaxing afterwards with a refreshing drink or a sumptuous Malaysian meal from their Sentosa Restaurant. The Bowlo also provides plenty of fun social activity through its regular raffles and entertainment

For those considering taking up Bowls or possibly re-engaging with the great game there is no better place to head than the best and friendliest club in the region. There are bowling membership packages to suit all levels.

FOR MORE INFORMATION ABOUT OUR BOWLING GROUPS, please see below or phone our bowls office on (02) 4356 2264.

FOR MORE INFORMATION ON SOCIAL MEMBERSHIP CALL (02) 4356 2260

MLS

MLS L aser T herapy –healing C oasties faster

Therapy

symptoms typical of

effects of

treatments and more so that patients can

activities faster.

The first of its kind on the Central Coast, this service is only available at Cancer Rehabilitation & Lymphatic Solutions clinic in Erina part of Coastal Rehab Hub led by trail blazer Kate Perkins, leading Cancer Rehab Occupational Therapist (OT) and Lymphoedema Therapist.

Photobiomodulation (PMB) Therapy using MLS Laser is a non–invasive, pain free and highly effective treatment used to alleviate pain and inflammation and enhance healing for patients.

MLS Laser uses two light wavelengths, simultaneous pulsed and continuous, to reduce inflammation, reduce pain symptoms, reduce swelling, and accelerate healing of wounds and surgical

sites. There is no sensation during treatment – it’s so relaxing that some clients fall asleep!

This MLS laser is the only multi–wave locked system, dual wave PBM therapy system on the market. This means deeper penetration with no heat produced allowing faster healing with no known side effects.

Conditions that benefit from MLS Laser Therapy

MLS Laser Therapy helps to overcome the painful symptoms typical of musculoskeletal disorders, post operative inflammation, side effects of cancer related treatments and more so

ALLEVIATING PAIN AND INFLAMMATION AND ENHANCING HEALING FOR PATIENTS

The

of its kind

the Central

MLS Laser Therapy helps to overcome the painful symptoms typical of musculoskeletal disorders, post operative inflammation, side effects of cancer related treatments and more so that patients can return to everyday activities faster.

MLS LASER WORKS EVIDENCE BASED RESEARCH

that patients can return to everyday activities faster.

Conditions MLS laser can treat:

ƒ Arthritis

ƒ Bursitis

ƒ Chronic and acute pain

ƒ Degenerative joint and disc disease

Foot, ankle, hip, and knee pain

Hand, wrist, and elbow pain

Lymphoedema

Muscle sprains, strains, and spasms

Neck, back and shoulder pain

Plantar fasciitis

Post–surgical pain and inflammation

Sciatica

Sports injuries

Surgical and radiation scar tissue

FIRST ON THE COAST

WELCOME TO COASTAL REHAB HUB!

Coastal Rehab Hub offers patients a premium and comprehensive allied health rehabilitation centre, providing high quality services to aid in quicker and more effective physical rehabilitation recovery from surgeries, sports injuries, cancer treatment, and other various conditions.

coastalrehabhub.com.au

THE NEW ROBOTIC LASER

dysfunction and craniofacial pain

Whiplash

Wounds.

How is the PBM treatment using MLS Laser delivered?

The hands free component with 3 laser diodes is placed 20 cm above the skin allowing the healing energy to penetrate tissue where it interacts with various intracellular biomolecules resulting in the restoration of normal cell function. The MLS Laser unit also has a hand held component for scanning and trigger point treatment. This also enhances the body’s natural healing processes. In essence, light energy is converted into biochemical energy. Think of this like photosynthesis in plants.

The result is normal cell functions are restored. The process results in a disappearance of symptoms and increases the speed at which your body heals. Other effects include the immune system response is stimulated, lymphatic

drainage is improved, radiation dermatitis is prevented, and the body’s natural healing process are enhanced. The beneficial physiological changes noted above are the result in tissue regeneration and cellular stimulation.

10 Benefits of MLS Laser Therapy

Tissue Repair and

Growth

Vascular Activity

Metabolic Activity

Points and Acupuncture Points

Fibrous Tissue Formation

Nerve Function

ƒ

Immunoregulation

ƒ Faster Wound Healing.

You may feel improvement in your condition (usually pain reduction) after 3 to 6 treatments. For some more chronic, longer term conditions it may take up to 10 to 12 visits to feel the benefits of laser therapy.

MLS Laser can help assist recovery of Covid–19 patients in the following areas:

Reducing lung inflammation and promoting the regeneration of the damaged tissue

Rib cage pain management

Muscle repowering

Reinforcement and recovery of the standing position through myofascial stimulation.

How do I know if Laser Therapy is right for me?

Kate Perkins and her team will evaluate your condition and perform a complete laser therapy examination to determine if you are a candidate.

Contact Cancer Rehabilitation & Lymphatic Solutions in Erina on (02) 4312 7033 to schedule an appointment.

Feeling bloated?

Start with the simple things!

BY DIANA ARUNDELL – UNIVERSITY QUALIFIED NATUROPATH& NUTRITIONIST

Bloating is a very common digestive complaint and often making simple changes can make a significant difference. Although there can be more rare and serious causes of bloating that may need further investigation, it’s worth trying the simple things first and observing changes.

Whether the bloating is felt more in the upper abdomen or lower abdomen can already shed some light as to what may be going on. Also, the timing of feeling bloated can provide added information. For example, if bloating is felt more in the upper stomach area it may be a sign of stomach acid and/ or digestive enzyme insufficiency and perhaps protein isn’t being broken down in the stomach as effectively as it should be.

Things that may help include: slowing down and chewing food mindfully, relaxing /deep breathing before eating and not eating if feeling stressed or anxious (stimulating the rest/digest nervous system rather than the fight/

flight nervous system), drinking lemon juice or apple cider vinegar in water or swedish bitters before meals. All these things can help stimulate saliva production and this in turn stimulates the body’s production of stomach acid then in turn, digestive enzymes further down the gastrointestinal tract, preparing it better for the assimilation of food. In more severe cases, taking digestive enzymes before meals may also assist in breaking down food more effectively and reducing upper digestive tract bloating.

Bloating that occurs in the lower abdomen could be more indicative of intestinal issues such as dysbiosis (unbalanced gut flora/microbiome) although can still be related to under functioning of digestion further upstream in the stomach and duodenum (small pouch that joins the stomach and small intestine). If food is not effectively broken down into smaller particles in the upper digestive tract by good hydrochloric acid and enzyme function, it can pass through the lower digestive tract in larger than ideal particles which may irritate the gut wall, lead to increased fermentation and gas production that can result in bloating. If there is under functioning stomach acid production, protein may not

be broken down adequately, including bacteria which could then contribute to gas formation and bloating further downstream.

Observing the timing of bloating can also be helpful. Bloating and feeling tired within 30 minutes of eating a meal may be a sign of digestive enzyme insufficiency, too large portions or the consumption of food that is not ideal for the individual and sensitivities may be present. If there is a pattern of bloating with a particular food, it is worth eliminating that food for 2 weeks and observing any changes experienced. The most common culprits for bloating due to sensitivity include wheat based food (anything containing flour such as bread, pasta, cakes, biscuits, pastry etc) or dairy foods (anything containing cow’s milk including yoghurt, cheese, cream, ice–cream etc).

Specific food related bloating in some people can also be caused by high ‘FODMAP’ containing foods which includes some fruit (apples/dried fruit) and vegetables (onion/garlic), legumes (lentils/chick peas) as these particular carbohydrates may not be well absorbed and can affect bacteria in the intestine

SEE YOUR PASSION

DIGITAL TESTING VETARAN’ AFFAIRS GLAUCOMA TESTING MACULAR SCREENING CATARACT ASESSMENT

AUSTRALIAN MADE GLASSES PRESCRIPTION SWIM GOGGLES OPTICAL AND CUSTOM SUNGLASSES

resulting in gas and bloating. ‘FODMAP’ is an acronym for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols which are groups of short–chain carbohydrates and sugar alcohols which exist in larger amounts in some foods.

Slower moving bowels may also contribute to bloating as food/faeces

stagnant in the gut for too long resulting in fermentation and further gas producing bacteria.

Swallowing air by eating too fast or not chewing sufficiently can lead to bloating often associated with burping and noisy flatulence. The more odorous or ‘silent and deadly’ flatulence may be more associated with fermentation of food further down the gastrointestinal tract due to maldigestion of food or an imbalance of healthy gut flora.

If the bloating doesn’t improve after making adjustments to how and what you eat or it’s associated with a change in bowel habits, including blood or mucous in the stools or severe pain then it may warrant further investigation sooner rather than later.

and natural medicine for

Arundell is a university–qualified naturopath and consults from her Avoca Naturopath clinic. She has a special interest in fertility and pregnancy health, digestive health, immune function and family wellness programs. She was a nutrition lecturer at Macquarie University for 10 years, and is an accredited Journey Practitioner. For further information or to make an appointment please contact Diana Arundell at Avoca Naturopath on 0410 465 900.

Bloating is a very common digestive complaint and often making simple changes can make a significant difference.

It's

It’s that time of year –Springtime! Though it was a slow start to the season, fragrant Jasmine and Boronias now fill the air, friendly Spring bulbs are popping their heads up to greet us, and deciduous trees have woken up like satisfied grizzly bears from hibernation, their crisp, newly minted foliage evidence that the worst of Winter is behind us. Spring is in full swing!

A gentle amble around the nursery will reveal a good range of Osteospermums and Lavender in stock, strong and healthy and ready to soak up those fleeting, precious moments of sunshine. Pop one in a pot or tub for a colourful, low maintenance Christmas display. With flower buds about to burst like living fireworks, Proteas and their

pals the Leucospermums are putting on quite the show! These easy care South African beauties are brilliant for cut flowers and will grow happily in pots or in the ground, provided you have a well drained spot. If you fancy trying one as a tub specimen, make sure you use Searle’s Native Mix and a good drink of Seasol to help it settle in.

Our new season roses are currently a sight to behold, looking something akin to a living oil painting! Having woken up from their bare rooted slumber ready to face the world, each proud flower head is roaring with fragrance and colour. Many rose varieties grow beautifully in pots if space is at a premium at your place. Keep an eye out for the repeat flowering David Austen Rose varieties, perfect for a sunny corner of the garden or patio.

With gentle pastel colours and petals en masse, the flowers just keep coming, ready to brighten up the day of anyone looking for a touch of romance. Now is the time to feed them up – Neutrog’s Sudden Impact for Roses is great and to spray for Black Spot as a preventative measure, especially as we expect more rainy days! Keep snipping out dead flower heads as they appear, this will

There’s lots of action in the kitchen garden at this end of the year as well. Basil, Chives, are Chillies are powering on, and there’s a good range of tomatoes in stock, suitable for pots or garden beds. Those of you who planted your tomatoes early might even be harvesting now. Make sure you keep up the liquid fertiliser to your edibles over the next few months and top up mulch as necessary to maintain even soil

moisture. Adding a few potted colour seedlings like Marigolds, Alyssum or Cosmos is a great way to ‘pretty up’ your edible garden with the added benefit of attracting pollinating insects and distracting thrips and aphids.

Keep your eye out for Summer garden ‘winners’ like miniature Dahlias, sunny Bougainvilleas and my favourite for the season, the tough and twinkling Euphorbia ‘StarDust’ for months of easy

care colour. These beauties make an awesome hanging basket display, the fantastic drainage of hanging baskets makes them a great way to keep colour in the garden even through a soggy Summer – hang them a little lower than head height so you can water them easily and see the display to it’s full advantage.

After all that gardening you’ve earned some time to sit back and smell the roses! Why not satisfy your green thumbs and pop in for an inspirational wander ‘round and a cuppa at The Leafy Green café? We’re looking forward to seeing you.

Happy Gardening from the team at Burbank!

Eating for

BY NICOLE SALIBA healthybones

Didyou know that a healthy balanced diet combined with regular exercise is the best way to ensure good bone health in your early years and can help maintain optimal bone mass as you age?

What’s the deal with our bones?

We may not realise it, but the bone tissue in our body is in a constant state of being broken down and renewed. The minerals from our bones are used for other purposes in the body every day, which we then need to replace. In our childhood and teen years the amount of bone that is made is greater than the bone broken down, resulting in an increase in bone mass and strength over all. After about 25–30 years of age, the rate at which bone is made begins to slow, we have already reached our peak bone mass and the goal moves towards maintaining the bone mass we already have. During menopause women lose roughly 10% of their bone mass in the five years post menopause due to changes in their hormones.

What is osteoporosis?

Osteoporosis is a disease where the bones become weak and brittle and it affects roughly 23% of women and 6% of men over the age of 50 in Australia. Osteoporosis increases the risk of a fracture and there are lots of risk factors

such as:

ƒ Family history

ƒ Being female

ƒ

Low calcium intake

Low vitamin D levels

ƒ

ƒ

Smoking

ƒ Excess caffeine and alcohol intakes

ƒ Certain medications

ƒ Low levels of physical activity and

ƒ Menopause.

What can we do to look after our bones?

There are plenty of things we can do to support our bone health however no matter how old we are. Here are our top tips for maintaining healthy bones at any age:

Get enough calcium

Calcium is well known for its role in helping build and maintain strong bones, but in Australia less than half of the adult population consumes the recommended daily intake. People over the age of 70yrs and women over 50yrs should aim for 1300mg per day (roughly 4 serves), while men over 50 should aim for 1000mg per day (roughly 3 serves). When we don’t get enough calcium from our diet or supplements the body borrows it from the bones causing them to become brittle over time. Dairy foods are the best sources of calcium from foods such as milk, cheese and yoghurt and other good sources

include sardines, tinned salmon with bones, tofu, almonds and sesame seed.

One serve of calcium provides roughly 300mg of calcium and is equivalent to :

ƒ 1 cup of cow’s milk or calcium fortified plant milk

ƒ 200g yoghurt

ƒ 2 slices cheese

ƒ 100g tofu (set in calcium).

If you feel you’re not getting enough calcium through the day, it may be beneficial to include a calcium supplement. Always chat to your GP or dietitian before starting a supplement.

Prioritise Vitamin D

Vitamin D works alongside calcium and helps us absorb it. Only small amounts of vitamin D are found in food sources such as fatty fish, eggs (including the yolk!), sun–baked mushrooms, liver, and fortified foods such as some milks or margarines. with the majority of our vitamin D from sunshine! During Summer months a few minutes of incidental activity in the sun can be enough to top up your levels, while in Winter some sun exposure during the

middle of the day can be beneficial. A walk outdoors, spending a few moments eating lunch in the sun or doing some gardening are all great ways of maintaining regular sunshine during the cooler months of the year. The elderly, people who work indoors and people with darker skin are more likely to be deficient. Make sure to get your levels monitored by a GP and supplement if necessary

Keep Active

To help reduce your risk of developing osteoporosis, include some weight–bearing activity through the week! Bones thrive under a little active pressure, so including this type of activity is ideal to support a good strong bone matrix formation and reduce bone loss as we age.

There are two main forms of exercises that are beneficial for bone health including weight bearing, impact loading exercises and resistance training.

ƒ weight bearing, impact loading activities include; jogging, tennis, netball, dance, jumping jacks and skipping

ƒ resistance training involves activities that improve muscle strength including; free weights, medicine balls, resistance bands, yoga, pilates and bodyweight exercises such as squats

It is recommended to include a mixture of the above exercises across your week aiming for 30–40 minutes on most days. However, if you do not currently exercise or have pre–existing medical conditions it is important to talk to your GP or exercise physiologist about the best way to safely start an exercise program that suits YOU.

Choose An Overall Balanced Diet

While it can be very tempting to focus all our efforts on a small number of key nutrients to improve our bone health, the reality is that the way we eat overall makes a huge impact. There are many extra nutrients that we need to get from a variety of food groups that are also involved in the formation of strong bones, including magnesium, potassium, protein, vitamin K2 and vitamin C. Research has shown that varied plant based diets, such as a Mediterranean diet, have much better outcomes for bone health than typical Western diets that include more refined grains, processed foods and sweets.

Choose a varied diet with a regular intake of nutrient rich foods such as fruits, vegetables, nuts, seeds, legumes, fish, lean meats, wholegrains, healthy fats and dairy foods. Some simple and practical ways we can move towards this type of eating plan include:

ƒ Swap white bread to grain bread

ƒ Swap refined crackers for grainy crackers

ƒ Swap processed meats for tinned tuna or salmon

ƒ Include the different coloured vegetables at main meals

ƒ Substitute some meat for legumes such as chickpeas, beans or lentils

ƒ Cook with extra virgin olive oil

ƒ Snack on fresh fruit instead of sweets.

If you have a family history of osteoporosis or osteopenia, book in with an Accredited Practising Dietitian

Eatsense

Chronic disease management including

Women’s

Nicole is a passionate sports nutritionist and Accredited Practicing Dietitian who established her practice Eatsense in 2013 as she has a burning desire to help people, see them happy and watch them thrive. Her vision is to help as many people learn to prioritise themselves, feel their best, enjoy delicious and nourishing food and live a healthy, happy and fulfilling life through her one on one consultations and seminars. Contact Nicole at her Erina Clinic on 4311 3623.

Book online

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Gather the ingredients.

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ƒ 2 to 3 tablespoons sherry, optional

ƒ 2 cups fresh raspberries or strawberries (do not use frozen)

ƒ 2 cups jelly or Jell–O made to packet instructions (or make your own)

ƒ 2 cups thick homemade custard (or canned)

ƒ 2 cups softly whipped cream

ƒ Whole raspberries or strawberries, garnish

ƒ Toasted sliced almonds, optional garnish

ƒ Grated chocolate, optional garnish

Line the bottom of the trifle bowl or glasses with the sponge fingers or cake in a nice even layer. If you want to use sherry, now is the time to add it. Brush it on the sponge and let it soak in for 5 minutes.

Cover the fingers with a thick layer of raspberries or strawberries. Slowly and gently pour over 1/3 of the liquid jelly and put into the fridge—doing this will set the sponge and fruit into the bottom of the bowl. Once this layer is set, pour over the remaining jelly and leave to set.

Once set, spoon a thick layer of custard on top.

Finish with a thick layer of whipped cream either spooned over or piped using a piping bag. All that's left to do is to decorate and enjoy.

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Recipe and image from thespruceeats.com