The Jurist 2013 Issue 3

THE JURIST

EDITION THREE |2013 WELLBEING edition

Contents MENTAL HEALTH WANT TO BOOST YOUR MEMORY? TAKE A NAP! .............................................................................

AN INTERVIEW WITH ANNE HAYES ....................................................................................................

REDUCING THE STIGMA ON MENTAL HEALTH .................................................................................

HOW TO DEAL WITH STRESS ...........................................................................................................

4 5 6 7

PHYSICAL HEALTH HOW TO IMPROVE YOUR SPIRITUALITY .........................................................................................

TIPS FOR MAINTAINING A BALANCED DIET ....................................................................................

10 12

GETTING INVOLVED NATIVE TITLE INTERNSHIP; THE AURORA PROJECT .......................................................................

BEST EXTRA-CURRICULAR ACTIVITIES FOR LAW STUDENTS ......................................................

THE MASPERO MASSACRE ...............................................................................................................

14 17 18

GETTING THROUGH

BOOK REVIEWS ...................................................................................................................................

21 22 24 26 28

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SOME HELPFUL STUDY TIPS FROM YOUR TEACHERS ....................................................................

LAW STUDENTS BIGGEST REGRETS .................................................................................................

10 THINGS TO DO BEFORE LEAVING SOUTH AUSTRALIA ..............................................................

HOW TO MAKE IT TO GRADUATION ..................................................................................................

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mental health

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Want to boost your memory?

Take a nap!

by Nicole Lovato and Leon Lack of Flinders University

We’re told to have power naps to keep us safe on the road and improve our alertness if we’ve had insufficient sleep. They even help our surgeons stay awake during long shifts. But siestas and nana naps can also leave us feeling groggy and lethargic. So are they healthy or harmful?

First, let’s look at the benefits.

Many people experience overwhelming sleepiness during the mid-afternoon while reading or working on the computer. Taking the time for a brief nap will almost immediately relieve this feeling and improve alertness for a few hours after waking.

A brief nap can not only reduce sleepiness but also improve cognitive functioning and psychomotor performance (the brain telling the body to move). A few minutes of shut-eye also considerably enhances short-term memory and mood.

These benefits are similar to those experienced after consuming caffeine (or other stimulant medications), but without the side effects of possibly disrupted night time sleep or developing caffeine dependence.

Optimal length of a power nap The length of the nap is very important in determining its subsequent effect on alertness and cognitive functioning. Although naps of all durations (from five minutes to two hours) have been shown to have some benefits to alertness, the way in which these benefits emerge after waking up varies according to length of nap.

The benefits of a brief nap emerge almost immediately following the nap and can last up to three hours.

The alerting benefits of long naps (one to two hours) however, are delayed after waking but typically last longer. The improvements in alertness and performance following a long nap can still be experienced up to 24 hours after waking.

But after waking from a long nap, individuals typically feel sleepy and groggy for a short while before feeling refreshed and rejuvenated.

This feeling is called sleep inertia and reflects a transition from a sleep state to an awake state and can last up to 30 minutes.

The magnitude of sleep inertia depends on several factors, the most important being the amount of deep sleep (also known as slow-wave sleep) within the napping episode.

Since slow-wave sleep develops gradually (over time spent asleep), awakening from a longer nap usually produces longer and more intense periods of sleep inertia.

Brief naps are associated with shorter periods of sleep inertia, and for very brief naps (five to ten minutes), no sleep inertia at all.

It’s also worth mentioning that long naps contain more deep (or slow wave sleep) than shorter naps. So when long naps are taken in the afternoon, it can be more difficult to sleep that night.

What’s the best time for a nap?

The rejuvenating effects of a brief nap are also influenced by when the nap is taken and how long an individual has been awake prior to the nap.

Brief naps taken in the early afternoon, at about 2pm, have a greater recuperative value than when taken at any other time of the day.

Research has also established the longer an individual has been awake, the longer a nap needs to be to improve alertness. Brief naps taken after long periods of wakefulness (18 hours or more) are less effective and have shorter-lasting benefits than naps taken after shorter periods of wakefulness. So it’s unlikely that a single brief nap could replenish alertness after a night of total sleep loss.

Benefits of the power nap The benefits of naps are well established and can be used in a variety of situations to regain alertness and minimise feelings of sleepiness. Brief “power” naps are ideal in the work place as they can be taken during an employee’s break time. The almost immediate improvements to alertness, with minimal sleep inertia, allow maximum productivity to resume almost immediately after waking from the nap.’

Napping can also help overcome jet lag following travel across time zones. A brief daytime nap can be used to alleviate sleepiness when trying to save your long sleep for the night at your destination.

Research has also suggested impressive potential for brief naps to reduce excessive levels of daytime sleepiness experienced by narcolepsy and sleep apnoea sufferers.

So instead of reaching for a cup of coffee the next time sleepiness creeps up on you in the afternoon, use the time for a brief nap and enjoy feeling refreshed and rejuvenated without interfering with your night’s sleep.

For more articles, head too http://theconversation.com

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An interview with;

Anne Hayes Anne Hayes is a Counsellor with the Health, Counselling and Disability Services at Flinders University.

What are the main reasons students get overwhelmed at University?

Can a change in a person’s attitude have a negative impact on their studies?

There are three reasons. Firstly, in a degree like law, students have the urge to do as well as they possibly can. They’re always aiming very high in all matters pertaining to their study.

The second thing is life balance and attempting to get a balance between study, work and personal life. Most students have part time work, which can be a good thing, but there are different periods of the year that get busier and maintaining that balance can become challenging. The third are the interpersonal things, such as a student’s perfectionism, anxiety, depression and ultimately stress. It is difficult to manage those three and as a result people can often have trouble managing.

We can be our own worst critic and this can be worse when we are stressed, Telling ourselves things like: we are lazy, other people are smarter then we are, we should be doing better, we wont succeed. These aren’t the sort of things we say to our friends as we know it would be unhelpful and yet we tend to be judgemental of ourselves. Having a different attitude can have a positive impact on your studies. Looking at ways to encourage yourself and be patient can sometimes lead to coming up with new ways to approach your study. Not wanting everything to be perfect but encouraging yourself to keep persisting and working at the things that need to get done. This is all part of ‘riding the wave of study’.

Pushing yourself through the intense and busy periods and then having a minor break from studying to get your stamina back up. Stamina has a lot to do with study.

What are the typical behaviours that stressed out students exhibit that have a sabotaging effect on their studies?

Number one would be procrastination. Instead of getting on with things, students start putting tasks off and avoiding projects.

Rather then consider making positive changes sometimes people persist with unhelpful habits such as eating poorly, drinking too many caffeinated beverages, not exercising, not catching up with friends to have a break from study, spending too much time on social media, developing erratic sleeping patterns and spending lots of time worrying about study rather then actually doing it. These are some of the key forms of self-sabotage. This is when it is helpful to look at altering your approach and maybe changing work commitments, reducing the pressure in relationships at home or start to utilise some of the services available in the library, student learning centre or maybe through counselling.

How does stamina affect a person’s ability to study?

Building your ability to concentrate can be a bit like building physical stamina. No-one just runs a marathon people build up their physical stamina over time. If they have an injury then they restart their training program. Our ability to concentrate builds over time, and sometimes when you’re stressed, the ability to concentrate can get eroded and diminish. As a result you have to take care of yourself to get your capacity to concentrate back up. For law students, fluctuations in concentration can be frustrating as most times you are used to being able to sit and work for prolonged periods. If a student has become unwell or some personal crisis

has interfered with their study they can sometimes have difficulty reestablishing their old study patterns.

The student can then feel annoyed with themselves if they are sitting at their desk all day and producing very little. This is sometimes why it can be beneficial to occasionally rethink how your are studying and be open to developing new study habits. This may include things like taking more frequent breaks whilst studying and studying for shorter time periods.

Doing this can be a way to increase your concentration by sustaining your concentration in shorter blocks and gradually increasing the time thereby increasing your productivity.

What are your three top tips for law students who are seeking to keep their stress levels down?

Firstly, creating as much balance in your life as possible. Balancing study and non-study times by being assertive and saying yes to the things that support your study and no to unnecessary distractions.

Secondly, ask for help and know that it is OK to ask for help. You need to work around the expectations you have for yourself and being flexible about how you choose to do things.

If you hit a winning formula then replicate it but if you run into trouble don’t panic, you can try something a little different. You need to be as realistic as possible with yourself.

That’s one of the positives about coming and talking to someone such as a counsellor. They are able to help you understand yourself and that ultimately helps you look after yourself. Finally look after your body. Eat well, get some exercise, find ways to relax and try to have regular sleep patterns. In the end, the brain is housed within the body.

If your body is healthy then that is a good start in terms of your brain functioning optimally.

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Reducing the stigma on

Mental Health

by Elizabeth Martin, Mental health academic at Sydney University

Imagine being refused a visa for that overseas trip you were looking forward to because you had been in hospital last year, or getting sacked from your job because the medicine the doctor prescribed you made it difficult to get up early in the morning or losing custody of your child because you weren’t able to leave the house every day to take them to school. These are examples of discrimination that have been experienced by people with mental illness.

Although the Australian Disability Discrimination Act of 1992 makes it illegal to discriminate on the basis of disability, people with mental illness experience marginalisation and discrimination at a rate higher than the general population, leading to inequities in access to social, economic and political power.

The media would have us believe that there are people with mental illness lurking around every corner just waiting to assault and kill us. On the contrary, people with mental illness are no more likely to be in involved in homicidal crimes than the general population and are much more likely to be on the receiving end of crime.

“Another assault”, a British report published by Mind UK in 2007, found people living in the community with mental health problems experience extremely high rates of crime and victimisation. 71% had been the victim of crime or harassment in the preceding two years. Inequality in access to justice poses a serious threat to the dignity, rights and citizenship of people with mental health problems.

So, what causes this terrible situation?

Barriers to justice include; tensions with the police which deter victims from coming forward, poor mental health awareness preventing vulnerable victims being identified and supported, people with mental distress being seen as unreliable witnesses (causing cases to be dropped at the investigation stage or before

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they reach court), crimes happening in hospitals being downplayed by members of staff and low rates of satisfaction with the criminal justice system. It is the stigma that is attached to mental illness that lies at the heart of these discriminatory practices.

Originally from Ancient Greek, the term stigma referred to tattoos or other body marks. More recently, stigma refers to signs perceived as unusual or bad about a person. Stigmatisation occurs when society rejects members of a group due to a particular characteristic such as the colour of their skin, their age or an illness they have experienced and excludes individuals from social interactions due to these characteristics. People with disabilities may be stigmatised in social interactions if they are not perceived as “normal” by others.

“By definition ... we believe the person with stigma is not quite human. On this assumption we exercise varieties of discrimination, through which we effectively, if often unthinkingly, reduce his life chances” wrote Erving Goffman in his seminal 1963 book ‘Stigma: Notes on the Management of Spoiled Identity’.

He describes three elements of stigma: problems of knowledge (misinformation), problems of attitudes (prejudice), and problems of behaviour (discrimination). There are also three types of stigma. Perceived stigma- what the individual thinks are society’s beliefs about the stigmatised group, Experienced stigma- the actual discrimination experienced and Selfstigma: a product of the internalization of public stigma.

The ultimate results of stigma are the creation of divisions where labelled people are categorised in a way that distinguishes between “us” and “them”.

Sane Australia published a report earlier this year called “A Life without Stigma”. The report examines the impact of stigma on the lives of people living with mental illness as well as initiatives to reduce stigma developed

both in Australia and overseas. The report is a call for action to eliminate stigma so that people experiencing mental illness can feel valued and included as equal members of society.

So how can we, as individuals, challenge stigma? One of the first steps we can take is to educate ourselves. Courses like Mental Health First Aid help people to learn about mental illness, the impacts and how we can support someone experiencing mental illness. A second step is to change how we interact with people experiencing mental illness, personally and professionally.

Mind UK has published a mental health toolkit, ‘Achieving access to justice for victims and witnesses with mental distress’, written for prosecutors and barristers who have cases involving witnesses and victims with mental distress. A third step is to change our language.

Perceptions and expectations are shaped by the words we hear and use. There are many words that have been associated with mental illness that are not only pejorative, they are just plain disrespectful. Words like “psycho” and “loony” are obvious examples but the use of a diagnostic label to describe someone e.g. “she’s a schizophrenic” rather than “she is schizophrenic”, demeaning and reductionist. “People first” language is promoted internationally by groups such as the Hogg Foundation for Mental Health.

Mental disorder is common, with one in five Australians affected in any one year and nearly half of us at some stage in our life. It is up to each of us as individuals to assist in fighting the stigma and discrimination associated with mental health problems. Helen Keller said “The world is moved not only by the mighty shoves of the heroes, but also by the aggregate of the tiny pushes of each honest worker.”

How to deal with

Stress

by Anne O‘shea PHD Candidate( Clinical Psychology) at Flinders Universty Many situations cause stress

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No matter what your situatio Stress normal and it is not always a Don’t ignore it! tips for reducing stress in Manyissituations cause stress Many situations cause stress bad thing No matter what your situation, lifestyle is making this way lifestyleExercising Nowhat matter what you yourfeel situation, tips for regularly Stress is normal and it is not always a bad thing Identify s is normal and it is not always a A small amount of stress canit! increase Don’t ignore • This doesn’t need to be form tips forinclude: reducing stress and whether it isstress within your control to include: reducing motivation, alertness and concentration workouts - anything that ge bad thing change A small amount of stress can increase motivation, Exercising regularly Identify what is making you feel this way Exercise active helps to release tensi regularly alertness and concentration all amount of stress can increase However….

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• Regular meals and snacks (e becomes overwhelming Eating well hours to maintain a constan metimes stress is so severe and Eating • well Nutritious food choices energy) ng that it becomes overwhelming Use •problem solving techniques to Nutritious foodmeals choices •theRegular and snacks (every 3 – 4 work out best course of action enough • Regular meals and snacks (everysource 3 Getting - 4 hours to sleep hours to maintain a constant of maintain a constant source of energy)• Try to keep your sleep hour Ask for help from tutors, counsellors, It isItimportant toto bebeable is important able to to Use problem solving techniques tostudent learningenergy) • If you have difficulty getting centre, friends, family… recognise that youare arestressed stressed recognise that you try reducing your activity lev work out the best course of action Getting enough sleep Getting enough sleep If you feel overwhelmed byyour a tasksleep breakhours consistent Signs of stress include: amount of light (dim lights • Try to keep •Try to keep your sleep hours consistent Signs Ask for help from tutors, counsellors,it down into smaller, achievable tasks It is important to be able to of stress include: 2 – 3 hours before • have If youdifficulty have difficulty getting to sleep getting to sleep tryscreens) reducing  Feeling overwhelmed or anxious • Feeling overwhelmed or anxious student learning centre, friends, family… •If you cognise that you are stressed bed Practice calming techniques try reducing youramount activity levels your activity levels and of lightand ( dim lights & • Sleep problems  Sleep problems • Stop studying at least 30 mi If you feel overwhelmed by a task break Many situations cause stress such as controlled breathing and of stress include: amount of light (dim lights & computer computer screens) 2-3 hours before going to bed No matter w • Ongoing fatigue / exhaustion  Ongoing fatigue / exhaustion going to bed and don’t stud it down into smaller, achievable tasks progressive muscleat relaxation screens) 2 – 3 hours before going to •Stop studying least 30 minutes before going to • Poor concentration Stress is normal and it is not always a Don’t ignore it! tipsthe fordar  Poor concentration • Avoid napping during eeling overwhelmed or anxious bed and don’t studythoughts in bed bed • Over-reacting to small things Challenge your negative bad thing Practice calming techniques  Over-reacting to small things eep problems Taking what is making you feel this way time outExercising reg •Avoid napping during the day • Identify Stopyou studying at least 30 mins before • Frequent anger orsuch frustration Is another way that could look at the as controlled breathing and  Frequent anger or frustration • Make and A small amount of stress can increase ngoing fatigue / exhaustion • relaxing This doesn’ and whether it is within your control to time for going to bed and don’t study in bed • Teary situation ? Are you underestimating progressive muscle and relaxation  Tearymotivation, Taking time out that you enjoy including soc alertness concentration workouts change oor concentration • Avoid napping during the day yourself, blowing things out of • Muscle tension / pain friends and family – schedu • Make time for relaxing and activities that you  Muscle tension / pain active help Challenge your negative thoughts proportion, or trying predict the ver-reacting to small things • Changes in appetite Taking timeto out However…. havefamily to socialising with friends and  Changes in appetite Is another way that you could look at the enjoy including future?

• Stomach Cramps equent anger or frustration Eating well • Make time for relaxing and activities Sometimes stress is so severe and schedule it in if you have to  Stomach cramps situation ? Are you underestimating • Headaches • Nutritious f eary that you enjoy including socialising with Practice self-compassion enduring it becomes  Headaches yourself,that blowing thingsoverwhelming out of • Chest pains • Regular me Self-critical thinking is unhelpful for friends and family – schedule it in if you uscle tension / pain Resources or trying to predict the  Chestproportion, pains • Social withdrawal hours to820 m motivation and self-esteem.

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Take action

Take action

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Anne O’Shea, PhD Candidate (Clinical Psychology). Flinders University

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Take action 4

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Take action  Ongoing fatigue / exhaustion

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such as controlled breathing and

going to be active helps to release tension & stress muscle relaxation Challengeprogressive your negative thoughts .  Poor concentration • Avoid napp Eating Another well Challenge way that you look thoughts at the situation? Are s stress is so severe and yourcould negative  Over-reacting to small things • Nutritious food Taking time o choices you underestimating yourself, blowing it becomes overwhelming Is another way that you could look atthings the out of  Frequent anger or frustration• Regular meals and snacks (every 3 – 4 • Make time proportion, or trying predict the future?

Resources situation ? Aretoyou underestimating hours to maintain a constant source of  Teary that you en Student counselling service: 8201 2118 yourself, blowing things out of energy) Practice self-compassion friends and  Muscle tension / pain Use problem solving techniques to Student learning centre: 8201 2518 proportion, to predict the Self-critical thinkingor is trying unhelpful for motivation and have to work out the best course of action Getting enough sleep  Changes in appetite Links: Problem solving worksheet future? self-esteem.

Instead, think about what you would • Try to keep your sleep hours consistent

Controlled breathing Stomach Ask for helpfrom tutors, cramps counsellors, portant to be able to say to adifficulty person in the same Practice self-compassion • If you have getting to sleepsituation and apply the Progressive relaxation student learning centre, friends, family… muscle Headaches e that you are stressed same advice to yourself Self-critical is unhelpful for try reducing your activitythinking levels and Resources  Chest pains If you feel overwhelmed by a task break ess include: amount of light (dim lights computer Instead, motivation and&self-esteem.

Student counse The Jurist Issue 3, 2013 7 it down into smaller, tasks  Socialachievable withdrawal screens) 2 –think 3 hours before about whatgoing you to would say to a in Student learnin overwhelmed or anxious bed  Reduction in performance the same situation and apply the same Practice calming techniques Links: Problem oblems • Stop studying at least 30 minsto before advice yourself  Feeling sad / depressed such as controlled breathing and

Take action 4

ersity

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How to improve your

Spirituality

by Anon

While law school has its perks, and so does studying, unfortunately many students still deal with ongoing stress and anxiety. Poor time management skills, a constant need to perform, competition for grades, clerkships, placements, careers, relationships, home sickness, cultural shock and many other aspects of the law school environment can increase a student’s stress level. Mindfulness, meditation and spiritual wellness could help you alleviate your stress.

Spiritual Health Spirituality is unique to each individual. What is generally accepted is that your spirit refers to the deepest part of you, the part of you that gives meaning to your world. It gives you a sense of who you are, why you are here, what your purpose on earth is and your relationship with others around you and the world. It can be your inner being that helps give you strength, hope and faith. Spirituality is intertwined with emotional and physical health.

For some, spirituality may be equated to traditional religions such us Christianity, Judaism or Buddhism. For others it may be enjoying the true essence of nature; being at peace with nature or it could be growing your personal relationships with others.

We generally do not think much of our spirit, yet its impact on our life is something that cannot be avoided. The basis of spirituality is discovering a sense of meaningfulness in your life and knowing there is a purpose for you to fulfil.

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Wellness Assessment Take a moment to reflect on your life. Do you feel self-worth, a sense of purpose, tranquillity, hope, commitment or peace? Do you surround yourself with a positive attitude and a positive outlook on life? Or do you experience feelings of emptiness, conflict, hopelessness, apathy? Are you trying to fill a void with material things? It could be spiritual poverty; lacking in spiritual wellness.

Spirituality There are healthy behaviours that can benefit your spiritual wellbeing.

Such behaviours include feeling part of a community, being connected with others, volunteering, having an optimistic attitude, contributing to society and self -love/care.

Here are some ways to help improve your spiritual health: • Stay silent for a moment, take time out for yourself each day, just after you wake up or before you go to sleep, or when you’re driving home.

• Be thankful, this helps open your mind to the things in life you generally take for granted, before you go to sleep or at any other point in the day take out a small journal and write a list of things and people you’re thankful for.

• Be open, a spiritual experience is not set at one point in time like during a meditation exercise or something, it can be anywhere at any time.

• Do not be quick to judge, practice being non-judgemental.

• Have an open mind and be kind to others, think to yourself how would I like to be treated? And do the same, this eases your mind and avoids unnecessary problems, always having a positive outlook on things.

• Do not sleep when you are angry, try to solve any issues you might have or alleviate them before you go to sleep, you will sleep better and have a better outlook on tomorrow.

• Be receptive to pain or times of sorrow. It is most often in these times when we discover how spirituality can help us cope.

• Practice forgiveness. Keeping anger inside yourself can make you stumble and struggle.

• Pray, meditate or worship.

• Live joyfully. Do your best to always be smiling, you will not only help yourself but other people who may need your smile.

• Allow yourself to believe in things that aren’t easily explainable.

physical health

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Some healthy and tasty

recipes

MUSHROOM RISOTTO

CAJUN SALMON SALAD

• • • • •

• • • • • • •

1 onion 3-5 mushrooms 1 clove of garlic 150g rice 600ml vegetable stock

1) Chop onion and mushrooms and crush one clove of garlic.

2) Melt some butter in a saucepan over medium heat and add the onion, cooking until soft.

3) Add the mushrooms and garlic and turn up the heat a bit, cooking for another two minutes.

4) Tip in risotto rice. Stir and cook for two to three minutes.

5) Pour in vegetable stock and stir until the liquid has evaporated.

6) Remove from heat, add salt and pepper and sprinkle some parmesan on top.

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1 salmon fillet (roughly 150g) 1/2 teaspoon Cajun spice 1/3 bag mixed salad leaves 1/4 cucumber 1/2 avocado 4 cherry tomatoes 1 tablespoon thousand island dressing

1) preheat the oven to 200 degrees celsius.

2) place the salmon fillet skin-side down on a piece of foil. Season with a pinch of salt and pepper then shake over the Cajun spice. Wrap the foil around the fillet then bake in the oven for 25 minutes.

3) place the salad leaves on a dinner plate. Peel and thinly slice the cucumber and avocado, then with half the tomatoes and add to the plate.

4) once cooked, unwrap the salmon from the foil then leave to cool for a couple of minutes. Then, using a fork, gently flake the salmon into chunks.

Add these to the plate.

5) finally, drizzle over the thousand island dressing and enjoy!

FAJITAS • • • • • • • •

onion red capsicum 2 chicken breasts 1 teaspoon paprika Tomatoes Chili Coriander Tortillas

1) Chop the onion, red capsicum and chicken breasts in to thin strips.

2) Put together in a bowl with paprika, some salt and pepper and drizzle with oil.

3) Now to make your salsa: Chop tomatoes, chilli and coriander, adding salt and pepper and lime or lemon juice with some oil and stir.

4) After leaving to marinade for a few minutes, cook in a pre-heated pan for about 10 minutes, until the chicken is cooked through.

5) Warm some flour tortillas in the microwave.

6) Serve with your home-made salsa, grated cheddar, sour cream and guacamole.

BANANA, CHOCOLATE AND ALMOND PANCAKES • • • •

1 banana (chopped into small pieces) 2 eggs 2-3 blocks of dark chocolate Grounded almonds

1) Use a fork to squash the bananas 2) Combine the eggs and the banana and mix until the two ingredients become unified.

3) Take the dark chocolate blocks and with a knife, chop it into small pieces and add it to the mixture.

4) Add the grounded almonds to the mixture. You are looking for it to create a thicker mix.

5) Preheat your non-stick pan and pour the mixture to make small round pancakes.

This recipe should make approximately 12 Pancakes

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Tips for maintaining a

balanced diet

by Nytia Rajan

Start with Breakfast Begin the day with a healthy breakfast. Most people forego a bowl of cereal for a cup of coffee and a donut. Coffee and a donut just don’t cut it. The idea is to get some protein, calcium, fibre and a piece of fruit or a vegetable in there. For those days when you don’t have time to stop by the cafeteria on the way to class, keep fresh fruit, bread and single-serving juice containers in your bag or car. This can help prevent those mid-morning cravings for sugary treats and help you focus on your classes. Not only will you find yourself more energized for the day’s activities, you undoubtedly will be more Cheerio! in the morning.

Limit Fast Food Fast food can wreak havoc on your health if you aren’t careful.

Limit stops at fast food restaurants, and when you do go, bypass the French fries and other fried treats.

Order salads, sandwiches that don’t contained fried or greasy meat, and baked potatoes. Select healthy pizza toppings, such as olives, mushrooms and green peppers. If you must have meat, opt for turkey, which is much lower in fat than salami. Get onto a reward system.

If you can bypass fast food, give yourself a sum of money which you can use to buy something you like instead.

Healthy Snacking For decades, vending machines have been the bane of many university students. They are pretty expensive as well. If you keep healthy snacks, such as raw vegetables, yogurt and fresh fruit in your bag, you may not have the urge to snack on chips and lollies.

Other healthy snacks that are easy to keep in your room are popcorn, pretzels, low-fat string cheese, raisins, trail mix, applesauce and muesli bars.

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Limit Sugar and Alcohol This will not bode well with chocolate addicts. Sugar is high in calories but low in nutrition.

Even if you don’t feel that you can completely eliminate it from your diet during university, limit the number of times you consume. Instead of eating a whole candy bar, have a piece of fruit first and split the candy bar with someone else who wants to stay healthy. Limit the amount of sugar you sweeten coffee and tea with. Instead, use a small amount of honey or diet sweetener.

People sometimes forget that alcohol has calories, but like sugar, it doesn’t have any nutritional value.

While at university, you’re better off abstaining from alcohol. However, if you do drink, limit yourself to one cocktail, glass of wine or beer. If you feel peer pressure, offer to be the designated driver and stick with fruit juice or diet soft drink.

Balanced Meals Even university students need a balanced diet of protein, vitamins, minerals, carbohydrates and fats.

Eat a variety of vegetables and moderate amounts of protein. Limit fats to the healthier choices, such as olive oil and nuts.

Stay Hydrated Drinking at least eight glasses of fluids each day helps keep your body hydrated as well as flushing out your system to help fight off illness. Fluids will include anything like soups and fruit juices. Carry around a sports bottle filled with water and drink it throughout the day to keep from being dehydrated. If you work out, you’ll need even more.

Water helps keep your skin smooth and tricks your body into feeling full on very few calories. This does not mean that you can drink water all day without eating.

getting involved

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Native Title Internship;

Aurora Project

by Giovinna Rocconi

The Aurora Native Title Internship is a program that was established to assist organisations and practitioners working in the underresourced field of native title, and more broadly Indigenous affairs. It offers law; anthropology; and social science students and graduates the opportunity to spend 4 to 6 weeks with a Native Title Representative Body, an Indigenous corporation, a barrister, or other organisations working in this field.

adjoining native title holding group, to negotiate about proposed legislative amendments which will affect the land and potentially the interests of the traditional owners in a particular area. Subsequently, we made a Senate Select Committee submission on behalf of the Indigenous group Andrew represents, outlining their position, and suggesting an amendment to the proposed legislation for the benefit of the native title holders.

I applied for the program as a recent Flinders University law graduate. Having completed my final year legal placement at the Crown Solicitor’s Office in the Native Title Section, I was keen to expand on my knowledge of native title legal practice and was looking for an opportunity to engage with native title claimants, those who are personally affected by determinations and litigated outcomes.

The highlight of my internship was the preparation for and hearing of preservation evidence for a native title claim. The preparation for this hearing began in my first week of the internship. The firm representing the native title claim group only received the required funding for the hearing 5 weeks before the hearing was due to be heard by the Federal Court of Australia. While the firm had been working with the claim group prior to this it had a very limited period within which to determine which witnesses to preserve evidence from, prepare their witness statements, and brief Andrew as the barrister.

I was fortunate enough to be accepted into the program and equally fortunate to be placed with Adelaide barrister Andrew Collett.

Andrew Collett has worked in Indigenous affairs for many years and he currently is legal counsel for Indigenous body corporates, represents native title claim groups, and is involved in a variety of other Indigenous legal issues, such as stolen generation compensation cases.

During my internship I very quickly learnt that the work involved in Indigenous legal affairs is diverse and extends beyond the strict legal practice that you are taught about at Law School. As the legal representative for an Indigenous corporation, we met with Federal and State Government departments, together with an

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Andrew arranged for me to attend the first meeting the firm had with members of the claim group. It was great to meet the solicitors and the claimants in an informal session and begin to hear about the history of the claim group, the difficulties they faced in the past, and how their culture and traditions have survived into present times. Due to the limited time frame within which the solicitors had to prepare, we received our formal brief the week before the hearings. In this week we had to review the brief material, critically read the witness statements and identify what aspects needed clarification, and meet with the four witnesses and proof them.

This hectic preparation culminated in a week long hearing of evidence covering the last week of my internship. This included two on country visits. There was a marked difference between the witnesses giving evidence in the confines of the Federal Court compared with giving evidence on country. On country they were more relaxed and open to talk about certain aspects of their culture. As these sites were within driving distance of the city, it was fascinating for me to learn of the stories connected to land with which I am very familiar. The hearings lasted the full five days, and on the Friday afternoon we had the solicitors back to Andrew’s office for celebratory drinks which was the perfect way to finish off my internship experience.

The Aurora internship has solidified my desire to work in Indigenous affairs as a legal practitioner. The experience allowed me to practise and further develop my legal skills, such as legal research and drafting documents, as well as exposed me to the workings of a barrister.

There are two rounds of Aurora internships available every year.

Applications for the summer round are open through August, and applications for the winter round are open in March. For more information about the program and how to apply visit http://www.auroraproject.com. au/.

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Best extra-curricular activities for

Law Students

by Nandini

Although our lives are textbooks, the constitution, post-its and memories of the time we met Justice Kirby, even law students need to take time out and enjoy a hobby or two. Even if you’re just looking for a good time at uni, getting involved in the extracurricular activities is a great way to relax and make friends. Here’s my pick of the best extra-curricular activities for law students…

DEBATING Enjoy arguing, philosophy and current affairs? Then debating is for you! It’s a fantastic environment for learning strong communication skills, critical analysis, and how to be sassy. Regular tournaments mean plenty of chances for holidays around Australia and the world, plus plenty of opportunities to party.

Warning: there is a tendency for debating to consume your life.

MODEL UNITED NATIONS You’ll need a similar set of skills in MUN, but the emphasis is on diplomacy and negotiation. There are plenty of tournaments, and you get to road test your dream career in foreign affairs.

MOOTING, WITNESS EXAMINATION, CLIENT INTERVIEWING AND NEGOTIATION Could anything be more perfect for a law student than legal competitions? Learn those lawyer skills early in your degree and find out where your strengths are. You usually have to go through your law students’ society for these competitions.

LSSs also put on heaps of activities and send students to the annual ALSA Conference. Plus they run socials. Everyone likes socials.

HARRY POTTER SOCIETY What’s not to love about Harry Potter

societies? Quidditch matches, a legitimate reason to analyse and thoroughly explore all the themes that you weren’t allowed to in school, and movie marathons.

Unless you actively despise Harry Potter, there isn’t really anything bad about it. It provides pure escapism.

BAKING SOCIETY If your uni doesn’t have one, start one! Procrastibaking is clearly the best form of procrastination, because unlike other forms of procrastination, you get delicious treats for your time wasted.

SPORT Healthy body, healthy mind, right?

Sports are a great way to destress, and being fit means you get more oxygen to your brain, which helps it work better. Plus, a healthy body means you’re less likely to fall sick. The great thing about sports in university is that there’s a huge range of choices, so it’s not just a choice between rugby, soccer or netball – there’s something for everyone to enjoy, even cheerleading!

this is for you.

ENVIRONMENTAL CLUBS Feeling claustrophobic in your overly air-conditioned lecture theatres? Does all the wasted paper make you feel terrible? Join an environmental society at uni and work on conservation campaigning and projects (and guilt-tripping the rest of us into drinking coffee from a re-usable keep cup). You’ll learn about a huge range of volunteering opportunities and get a head start on your environmental law career.

“This article previously appeared on Survive Law, a website for Australian law students. Check out survivelaw.com for more careers tips, study advice and nerdy law school shenanigans.”

CHESS CLUB The great thing about chess is that you learn how to play mind-games.

As a prospective lawyer, I just love the idea of knowing how to outplay and outmanoeuvre my opponents, and how to adapt my strategy using what tools I have available. Or maybe I’ve been watching too many legal TV shows.

STUDENT POLITICS A lot of law graduates will end up working in government, so why not get started early? Learn leadership, organisation, politics, and how to badger people enough so they vote for you. Many politicians started off in student politics, so if you’re attracted to a career in Parliament,

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The Maspero Massacre;

Justice will prevail

by Peter Tadros

It was 9 October 2011, and an unprecedented event had just occurred in Egypt. I recall checking my social media accounts and seeing a sea of blood on my Facebook wall as images filtered through of a terrible massacre. Our organisation was inundated with enquiries and suggestions about a proposed response following the brutal Maspero Massacre in downtown Cairo, which claimed dozens of lives and left more than 200 injured. The few hours of terror were captured by private media outlets and amateur videos. The heinous attack against Coptic protestors made international headlines for several days, as the Egyptian military—which was ultimately responsible for the attack— blamed unidentified “third parties”.

The Maspero Massacre was the first time that the Egyptian military had attacked Coptic protestors with such force. Some commentators suggested that an enemy at war would not be treated with such brutality. The massacre was a devastating and demoralising event for all Coptic Christians. It was as if the military wanted to teach the Copts a lesson and to get them off the streets.

On 10 October 2011, Nina Shea, the director for the Centre of Religious Freedom, described the Maspero Massacre as follows: “The real significance of this is that it signals the future treatment of the Christian Coptic community by the State. The military was their last hope in protecting them from lawless forces in society that were religiously motivated to [eradicate] them, namely the Salafis. Now they know they have no protection.

I think we can expect to see a major

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exodus of Coptic Christians from Egypt. This is a watershed moment.

The whole reason they were in the streets was to protest lawless forces.

It extinguishes all hope for them.

They are utterly vulnerable.”

The US Administration responded to the massacre by calling for “restraint” from both sides, thus equating the Coptic protestors with the powerful (and partly USbacked) Egyptian military. This caused outrage among Copts and sympathisers alike.

The above is an excerpt that I wrote in ACM’s book ‘Free the Copts’.

Today we remember the 2nd anniversary of this blatant crime, the martyrs, the injured and their families. It is a painful anniversary for up to 500 people who were injured and the families of the 27 Coptic Christians (all males) who were massacred. Adding salt to the wound is the fact that despite the ample available evidence no one has been held accountable for this tragedy which was one of the most brutal attacks that has ever taken place against peaceful protestors in living memory. These protestors who were marching for civil rights were armed with nothing more than wooden crosses, religious pictures and Egyptian flags.

Egyptian courts have closed the case after refusing to respond to demands submitted by the defence staff representing families of the Maspero massacre’s victims.

Demands included summoning Marshal Mohamed Hussien Tantawi, former head of the military council, to charge General Hamdi Badeen, former head of the military police, General Hassan el-Roweni, former assistant Minister of Defense, and General Ibrahim el-Damati, director of military police.

The Maspero Massacre was no accident. It was no mistake. There can be no excuses for this crime.

It was a brutal and unprecedented attack carried out by radical elements of the Egyptian military police in conjunction with Islamists and the State’s media at the time.

Egypt’s Interim President Adly Mansour is the head of Egypt’s High Constitutional Court. President Mansour is no stranger to the rule of law and justice. President Mansour and Egypt’s Army Chief Gen. Abdel Fattah Al- Sisi must step up and order that this case be reopened as a matter of urgency. No one should be above the law and this includes members of Egypt’s military both current and retired and all radical elements from within.

Launched 20 September of 2013 the Australian Coptic Movement Association’s book: ‘Free the Copts’ is now available on Amazon - http:// www.amazon.com/Free-CoptsAncient-Modern-Oppression/ dp/0987596608/ref=sr_1_1?ie= UTF8&qid=1379080054&sr=81&keywords=Free+the+Copts For more information on the AUSCMA check out their website: http://www.auscma.com/ or their Facebook page: https://www. facebook.com/auscma

getting through

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Some helpful study tips from your

Teachers

Try to share your problems and, if you feel under pressure, seek help from friends, family or staff. Looking after your physical health and teambased learning may help too. It is good not to allow competition in the market for legal services to intrude too early on into your personal relationships: aim to become a humane and ethical professional. Marks may seem all important but they are not everything: remember some great lawyers have had very modest grades and even more important than graduating with Honours, is being honourable. Try maintaining a positive attitude and reframing the problem, as Hans Selye once said “Adopting the right attitude can convert a negative stress into a positive one”.

I think it can be tempting to think of University as a temporary event on the way to the rest of your life.

In one way, this is accurate: lots of people come to study in the hope of changing the direction of their future lives, and education can have transformative impact. However, it is also important to recognize that study isn’t separate from life: it’s the thing you are doing with your life right now. The skills and habits and friends you acquire now can be skills and habits and friends for life. You can make the decision to improve the skills you will need for study but also for professional and personal life from this point onward, including skills for stress management. You can choose sustainable work habits and keep improving them. You can choose to make friends and build a community around yourself. You can choose to build on your strengths and manage your weaknesses or get past them. You don’t have to wait until you finish Uni to do these things, you can do them now. And doing them now won’t just make your life

now, as a student, a whole lot better.

It will set you up to continue to have a good life. Isn’t that what you want for yourself and the people you care about? You don’t have to wait until you graduate. You can keep nudging yourself in the right direction starting right now. You know you want to.

“Believe people when they tell you that, eventually, law school gets better and easier.”

The best way to cope with stress is to be super-organised. Work out what all your commitments and deadlines are, plot them out on a grid or a calendar, and then block out the time you’re going to have to spend on them. When you can see it all in front of you it won’t seem so overwhelming – or if it does, you can move onto my next tip: be prepared to drop stuff, at least in the short term. What you drop is up to you, it might be a shift at work, or a TV program, or nights out socialising with friends – just something you can live without for a while. Before you make the decision it might sound like a really harsh thing to do to yourself, but once you’ve done it, it will feel kind. You will feel liberated, and you will believe that you deserve to succeed. Just keep loading your mind up with positive thoughts like that and you’ll see there won’t be room for stress anymore!

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Law Student’s

biggest regrets What Grad students wish they did whilst studying at Law School.

One of the biggest regrets of my law school career is the time I lost, I feel like I could have done more in those years and not just go through it with a ‘take everything as it comes’ attitude. And the coffee, what was I thinking? I probably wasn’t. Actually I don’t regret the coffee itself; it’s what kept me somewhat sane and alive during those all-nighters. The all-nighters are what I regret. Oh and the debt, student loans, ouch. I’m still paying for it now.

You tend to look back and think you didn’t realize this plethora of choice that lay before you and that if you had understood how many options you had, you would have made a better selection (especially electives).

I regret not taking the study and careers seminars and workshops that were held in Law School.

These workshops teach you various learning skills and how to use them to your advantage in Law School and in the work force. Instead of ignoring these tips now and revisiting them later I recommend taking a more serious attitude and finding good study habits early on, your later years will thank you! Law School isn’t about partying and drinking until you drop and expecting to do well. The Socratic Method will slap you in the face until your brains are spinning in your skull, and you will have a smaller mess to clean up if you figure out how to study early on.

I regret not organising my notes as I was typing them up for my exam preparation. I realize now that if I typed my notes in one place (and of course saving it in multiple places to avoid losing them) then the notes I took in first year (Criminal Law, Contracts, Torts) would have been helpful to my second and even third year classes.

I regret not reaching out to my professors more. I wish I had taken a step further to know my teachers a bit better. It’s not only a strategic networking move, but I also love learning about how these people initially began in the legal industry, what motivates them, why they love doing what they do and so on. More recently I have come to build great relationships with the Law School staff and they are pretty amazing people with pretty amazing stories.

Not talking to more people would be one of my regrets. Because of Law School I started to get more comfortable with networking and talking to strangers. Of course it doesn’t do to dwell on the opportunities I may have missed due to my silence, but if I were to do it all over again, I would have made more of an effort to connect with people during my first few years in Law School.

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I don’t actually regret anything at law school at all. I love studying and would go forever if I could, so I really enjoyed law school. I met some of my current best friends, and I thought the experience was really fun. I also like being able to tell people that I’m a lawyer, even though the importance factor is a facade it still works and people assume I’m important.

I wouldn’t say I necessarily regret anything, and I mean generally not just Law School. You should never regret the past it just wastes your present. Why do that since you can do nothing to change the past? The best approach to life is to learn from the past, but don’t dwell on it, plan for the future, but don’t obsess about it, and live in the present! This is a major key to happiness in life. The past (mistakes and all) teaches us how to be better people, as long as we are only open to its lessons.

This is probably more of a tip than regret; if it becomes too overwhelming just take a step back. You will enjoy the experience much more. Everything is what you make of it. You’re here to make a difference and you are part of an elite group of people who directly affect human lives on a daily basis. Take pride in the fact you’re learning this specialized trade. To understand, analyse problems in order to solve them is a skill most people do not have.

Obviously not joining FLSA.

^ Wise words

Work in the company of some of the biggest names in the business.

Finlaysons is always looking for our next generation of partners.

Now’s your chance to get your foot in the door at one of Adelaide’s longest established and most respected firms.

Enjoy the opportunity to work on some high calibre cases in a wide range of fields, while rubbing shoulders with some of the biggest names in town.

To find out more about our summer clerk applications visit finlaysons.com.au

finlaysons.com.au

Ten things you need to do

before leaving South Australia A list of things to do before you move interstate.

Few people would identify Adelaide as a source of spiritual and mental health. If the world were truly our oyster, I would suggest nipping down to Vanuatu for a weekend of ultimate relaxation, or popping over to Nepal for a breath-taking hike.

Alas, if you, like me, are living a rather classic university life where such options are only accessible if you get your head together and finish writing that damned research essay, so that one day you won’t have to pay for your petrol in silver coins, then an oyster your world is not.

We’re often too busy bagging out the likelihood of a black eye from walking down Hindley Street on a Saturday night or the fact that the Southern Expressway always chooses to be closed in our direction when we want to use it to look around South Australia and imagine what could be. What could be from exploring the diverse nature reserves and phenomenon of rural South Australia, the quaint individualism of every country

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town and the quirky creativity of Adelaide’s alternative urban scene?

So in case you’re willing to reexamine Adelaide before you start packing up your room to re-settle in Melbourne, here are some things that I recommend. Set aside a weekend and some cash, and trundle down to Kangaroo Island.

Famous around Australia for its unique landmarks, vibrant wildlife and peaceful serenity, this hidden gem will not ever disappoint.

Personally, I prefer to steer away from the mainstream attractions and head towards Emu Bay, where the water is the bluest in the state and the beach as quiet as the peace which sets in your mind the moment you feast your eyes upon this beauty.

If your spirit would benefit from a heavier sedative, then South Australia is the optimum place to find it. The three major wine regions in the state: McLaren Vale; Barossa Valley; and Clare Valley welcome you and your taste buds with

delight. Wine tasting is possibly one of the most underrated weekend activities. Jump on a minibus with a bunch of friends, and enjoy the breath-taking views of the wine regions, while your chariot carts you from winery to winery, where friendly staff shower you with free wine, delicious cheese, olives and tasting plates. The perfect solution to free alcohol! Otherwise, pick a region, grab a bike, or sign up for a cycling tour and spend a day winding through the stunning hills, quaint homesteads and vineyards that make up the wine regions.

For a worthwhile workout in a stunning setting, you can do no better than the Flinders Ranges.

Situated north of Adelaide, the Flinders Ranges National Park boasts incredible red ochre mountains, cliffs; a rising giant in the expansive outback. Throughout the national park and in the area surrounding it, you will find unrivalled walking tracks, 4WD tracks, wildlife and flora. The area is a centre of Aboriginal history,

and even boasts the Dalhousie hot springs. This area will make you appreciate Australia like you never have before, and a week of hiking and breathing untainted air will do wonders for your health.

If serenity is not what you need to release some stress, perhaps a thrill is more your style. Then go no further than Port Lincoln; famous for its shark cage diving experience.

See a wonder of Australian wildlife in its natural environment, with nothing more than an underwater wire cage separating you from wild sharks. Not something that I’ll be trying anytime soon, but something that will definitely make you forget about all of those assignments!

For more coastal experiences, head down to the Fleurieu Peninsula, beginning with the quaint historical town of Port Elliot. While it’s most famous for its beach, you can’t find a better feed than at the Port Elliott Bakery, and I highly recommend a cheese and vegetable pasty to satisfy your stomach after good surf at the nearby beach of Middleton.

Next, drive on down to Deep Creek Conservation Park. You can’t live in South Australia without experiencing this magical place. Situated on the coast near Cape Jervis, this national park boasts stunning cliffs, Australian bush land, waterfalls, a beautiful coast and a friendly colony of wild Kangaroos. So grab a water bottle and your camera, and head on down to this incredible place!

If you’re into scuba diving and marine environments, then look no further than the Yorke Peninsula.

The beaches on this stretch of land are clean, empty and are simply begging for you to stretch out on them and forget the world. The eight shipwrecks of the Wardang Island maritime heritage trail are a popular scuba diving spot and highly recommended.

If you yearn to explore the country towns that give Australia her identity, don’t want to travel for hours on end, I recommend Hahndorf and Clare. If you take yourself off the main tourist street and explore the leafy roads packed full of heritagelisted buildings, you will find

endless charm and beauty. Beer tasting in Hahndorf and wine tasting in Clare mean that these towns are not without their fun!

If you don’t mind the drive, head over to Cooper Pedy. In true outback Australia, this town is the Opal Capital of the world, and its residents hide from the heat by building underground houses, churches and swimming pools. Of course, some hotels are underground too, and make sure you try the unique food and dining that this town has to offer.

Finally, don’t write off the capital of this great state just yet. Adelaide is the mecca of Australian festivals, and March is the month of celebration. The Adelaide Fringe is like none other in the country, made up of quirky comedy, independent theatre, circus with a twist and so much more. The Garden of Unearthly Delights in the Adelaide Parklands creates an amazing atmosphere, which I highly recommend to everyone. And if you’re looking for something a little classier, I recommend the Adelaide Festival; where theatre, music, and the highly creative outdoor club Barrio meet. Head on down to WOMADelaide; the music and arts festival of the world over the March long weekend and buy tickets to the Clipsal if that’s what relaxes you.

At other times of the year, check out those bars that you normally wouldn’t. I recommend Shotz Pool Lounge, Botanic Bar, La Boheme Club, Jive, Apothecary Wine Bar, Supermild, Casablabla, Distill Cocktail Bar, the Jade Monkey, and Little Miss Miami for the night, and for something sweet, head to Spatz Café, the Aviary, Milkaholics and Eggless Café.

I know you’re probably either waiting till you can move to Melbourne, or are content spending every Saturday night at Red Square and every other day recovering.

But just in case you’re not, and just in case, you, like me, want to find the magic in this place we call home, give these 10 options a try. I guarantee they won’t disappoint.

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How to make it to

graduation Some pearls of wisdom from a previous law student

Upon embarking on my journey to study law, I found that one word came to mind: STRESS!! Sometimes the pressure to do well at university can become overwhelming and you find yourself swamped with work and missing out on social experiences. However, in the end it all boils down to one thing: preparation! ‘Stay on top of your work’ has always been the mantra of lectures, one which many law students do not take seriously!

After cramming for exams and assignments, I decided to give ‘staying on top of my work’ a try and to be honest, it actually worked! Week by week, I kept up with lectures and planned time to do assignments and actually planned time off. I found myself ahead of my work and able to go out and have fun with friends and family. Not only so, but staying ahead enabled me to plan overseas trips and vacations! I found myself relaxed abut my work and in turn my grades improved dramatically.

I realised that I needed to reward myself for my efforts, encourage myself to keep going and focus on the positives of university by planning ahead in order to enjoy my freedom as a student.

I’ve been told by older generations that university would be one of the best experiences of our life…and now as a graduate reflecting back I wholeheartedly agree. Whilst you are knee deep in work and don’t feel this now, once you graduate you look back and released how much you’ve grown, both in a personal and intellectual capacity. You make long life friends and miss the morning coffee run and lunch dates!

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University sets you up for a whole world of possibilities, possibilities not yet fully captured or envisioned whilst studying, but realised on your journey through your life and career.

Book Reviews;

Spark A review of Dr. John J. Ratey’s book by Dr. Michael S. Trayford

A review by Dr. Michael S. Trayford.

Released in January of 2008, the book Spark was a catalyst for massive change in my own personal life. Being a perpetual student of neurology, and more specifically neuroplasticity, I am always on the lookout for new resources to share with my patients to help them on their quest for optimal health. Dr. John Ratey does a superb job in this book outlining the physical changes that occur in our brains as a result of the various types of physical activity/ exercise we perform; and for those that don’t exercise, it will give you incredible motivation to start the journey!

Many of us exercise because we feel we “have to”, or to burn calories, lose weight, build muscle and look better. While these are good reasons, they typically do

not sustain the motivation we need for lifelong health. Dr. Ratey helps us to understand the countless chemical compounds that are produced as a result of various types of exercise (such as insulin like growth factor – IGF1, vascular endothelial growth factor – VEGF, brain derived neurotrophic factor – BDNF), and what these compounds do to improve our ability to handle blood sugar, repair blood vessels and establish connections within our nervous system.

It has been shown that our thoughts and emotions are an internalization of our body movements. The way we move our bodies, and understanding the impact this has on our brains, is critical for battling many behavioural, psychological, biochemical and physical conditions. Dr. Ratey outlines 7 specific conditions including

anxiety, depression, and ADHD among others; which can benefit tremendously with appropriate and adequate physical activity.

There is an abundance of evidence supporting neurogenesis (new brain cell growth) as a result of physical activity, and this is explored within the pages of this book as well.

When you are done with this book you will feel that losing weight and looking better is merely a pleasant side effect of exercise, and not necessarily the most important effect. I can speak from personal experience that this book will significantly change the way you view exercise as it has added a tremendous amount of new life to my quest for optimal health – and it has been nice to lose a few pounds and look better in the process!!

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Without Copyrights A review of Robert Spoo’s book by Simon Collinson

A review by Simon Collinson.

Those of us raised on a diet of Napstered mp3s and torrented movies are accustomed to thinking that copyright has only been controversial since the rise of the first file-sharing services in the 1990s. We assume that copyright has always favoured authors’ rights above all else, and that the internet is the first serious challenge to the primacy of authors and entertainment conglomerates since the creation of copyright law.

This widely-held assumption is decisively disproved by Without Copyrights: Piracy, Publishing, and the Public Domain, a new book from Joyce and copyright scholar Robert Spoo. Indeed, through a detailed and careful exposition of the system of “trade courtesy” engaged in by American publishers during the 19th and early 20th centuries, Spoo turns this assumption on its head, revealing that for decades US law denied copyright to foreigners in a largely successful effort to shelter the fledgeling US printing and publishing industries from British competition.

Trade courtesy was a system of unwritten laws and social niceties; a gentlemen’s agreement on a grand scale. The core of the system was this: literary works from outside the US were not protected by US copyright law, and thus open to exploitation to any publisher who cared to reprint foreign editions – but most refrained from doing so. They did this out of a sense of propriety which dictated that foreign authors be compensated, even when this was not legally required, and which encouraged publishers to respect one another’s claims on new work.

From this set of foundational values sprang a fascinating, intricate system of rules for allocating “rights” and resolving disputes, which Spoo sketches in some detail.

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The best thing about Without Copyrights is the beautiful, clear prose in which it is written. Spoo was a professor of English literature before he became a lawyer, and it shows in his refreshing avoidance of jargon and legal formulae.

Indeed, his writing is deeply yet unpretentiously erudite. Take the following example: Pound’s contempt for the manufacturing clause matched his hatred of American obscenity laws that “lump[ed] literature and instruments for abortion into one clause” and confused “Catullus with smutty postcards.” Such laws inverted the Dantescan journey from the grossness of sin to the heaven of knowledge; they cast a Circean spell that brutalized the things of the mind.

Nevertheless, Spoo does not shy away from discussing some quite technical legal concepts: the hurdles involved in interim copyright registration, the niceties of copyright notices, and the changing details of the US law’s domestic manufacturing requirements are all covered in depth.

Another way in which this differs from a traditional academic text is the depth with which it characterises some of the major figures of literary modernism. Ezra Pound’s presence is felt through his flamboyantly misspelt tirades against US law, although we are also treated to an analysis of his model copyright law, which provides a surprisingly astute solution to the problem of balancing the rights of authors and the public.

James Joyce is aloof, brilliant, and snobbish – yet clearly alive to the defensive possibilities of trade courtesy, mobilising American allies in a gossip campaign against pirates of Ulysses. A number of more obscure characters are sketched, too – Random House founder

Bennet Cerf comes across as a true gentlemen, and John Quinn, the New York lawyer, defender of modernism, and defence counsel at Ulysses’ obscenity trial gets very positive treatment as well.

What does all this mean for the copyright law of today? From our perspective, the most interesting thing about the old American law is the extent to which its values were almost the polar opposites of copyright’s underpinnings today: the interests of the printer, publisher, and bookseller were placed ahead of those of the author, who had to confront a formidable range of formalities just to get their copyright recognised. Nowadays, copyright is automatic, absolute, and extensive enough to ensure that Dan Brown’s grandchildren may never have to work a day in their lives.

On the question of just where this balance between authors and everyone else should be struck, Spoo judiciously maintains academic neutrality, but in the final chapter he is moved to comment upon how the present state of copyright impoverishes culture: When we step back to view the world copyright map, we see profound disharmonies everywhere: a vast patchwork of laws in which the same work is protected in some countries and unprotected in others; laws that restore a century-old work to copyright in some countries and leave it in the public domain in others. I call this state of affairs a tragedy of the uncoordinated commons.

Without Copyrights illuminates an important part of how we ended up in this mess. It should be required reading for copyright lawyers, academics, and everyone else trying to create a more just and efficient copyright system.

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