Great Health Guide: May/June 2020

May/June 2020

Navigating

CHAOTIC

Times

COVID-19:

Couples WHO

Survive

Surviving Quarantine with

others

COVID-19 ISSUE • COVID-19 ISSUE • COVID-19 ISSUE • COVID-19 ISSUE • COVID-19 ISSUE

ontents MINDSET

24

COVID-19 CRISIS: COUPLES WHO SURVIVE Dr Matthew Anderson

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MAKING FRIENDS WITH ANXIETY

Anxiety is debilitating here’s how to defeat it Dr Matthew Anderson

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NAVIGATING CHAOTIC TIMES

In these difficult times, calmness can be found

Dr Suzanne Henwood

14

IT’S OKAY TO CRY

A time to work, a time to relax & a time to cry

Susie Flashman Jarvis

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FIND OPPORTUNITY IN ADVERSITY

Our world is faced with challenging times, so look for opportunities

Terry Sidford

FOCUS ON MINDSET

20

Remain calm & aim to be patient. It will end

Jane Kilkenny

RELATIONSHIPS

24

COVID-19 CRISIS: COUPLES WHO SURVIVE

What are the two predicable outcomes of COVID-19 crisis?

Dr Matthew Anderson

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THINGS YOU CAN DO DURING HOME CONFINEMENT Leanne Allen

29

COMMUNICATE BY LISTENING WELL

You can overcome feelings of isolation by listening to others

Terry Sidford

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SURVIVING QUARANTINE WITH OTHERS

How to establish physical & emotional boundaries when confined

Holly Severson

GREAT HEALTH

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CHOOSING TO THRIVE DURING COVID-19

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PHONE CONSULTATIONS DURING COVID-19 Getting the most from phone consultations with your doctor

Dr Warrick Bishop

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BOREDOM EATING DURING COVID-19 Disruptions to routine elevate stress & cause emotional eating

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Sylvia North

Keep yourself safe & well during COVID-19 pandemic

FITNESS

Jennifer Smallridge

EXERCISE BOOSTS IMMUNITY

NAVIGATING COVID-19 WITH AN INVISIBLE ILLNESS

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THINGS YOU CAN DO DURING HOME CONFINEMENT

Tips on how to survive & thrive at home

Great ideas on how to stay busy & not bored

Dr Jenny Brockis

Leanne Allen

DISCLAIMER

NUTRITION

53

Training at home can be fun & boosts good heath & mindset Jane Kilkenny

GREAT HEALTH GUIDE | 3

Team

GHG

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS Dr Helen J. Dodd Dr William A. Dodd LEAD DESIGNER Oleksandra Zuieva DESIGNERS Olha Blagodir, Belinda Nelson CONTRIBUTING WRITERS Leanne Allen, Dr Matthew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Dr Suzanne Henwood, Susie Flashman Jarvis, Jane Kilkenny, Sylvia North, Holly Severson, Terry Sidford, Jennifer Smallridge CONNECT WITH US:

SUBSCRIBE: W: www.GreatHealthGuide.com.au P: +61 (0)7 3394 8263 E: CustomerCare@ GreatHealthGuide.com.au

The COVID-19 pandemic has turned the world upside down. The ‘normal’ is no longer, and the usual dailylife activities have been replaced by travel bans, social distancing, lock downs and isolation.

Because of this, Great Health GuideTM is bringing to you the COVID-19 Special Issue designed to equip & empower the health of every person who is affected in some way by COVID-19. This powerful issue of Great Health GuideTM is a compilation of articles written by doctors, psychologists, and other healthcare professionals, many of whom are international speakers, best-selling authors, and highly specialised within their industry.

As you will know great health is not just about exercise and eating well, but so much more. In fact, now more than ever as stress levels are increasing, tools for a healthy mindset needs to be highlighted. And as stress increases, this can have a knock-on effect impacting relationships. For these two important reasons, we have sourced several specialised authors who provide practical tools to help you to remain contented and balanced during this tumultuous time.

Articles in this issue cover mindset, relationships, great health, nutrition and fitness with exercise at home. These articles will be of great help and assistance to you and your family.

NEWS FLASH: Great Health GuideTM has just published an eBook on Amazon entitled YOUR HEALTH: COVID-19.

Achieving Amazon #1 ranking, this eBook will help equip and empower you in all areas of great health including mind, body, emotions and relationships. It includes heaps of articles from all of your favourite GHG authors. Check it out in Amazon.

The GHG Team wish you and your family the best of health and safety, particularly during this unprecedented time.

Kathryn x

© Antalya Developments Pty Ltd 2020 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only.

The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed.

The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats).

Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).

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Y U B

W O N

Don't worry about failures, worry about the chances you miss when you don't even try.

- Jack Canfield

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Mindset

Anxiety Making

Your Friend ––– Dr

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Matthew Anderson –––

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Mindset

C

risis and anxiety go hand in hand because crisis arrives with high levels of unknowns that could easily have negative consequences. In this space, we all experience anxiety that is at least uncomfortable and at worst, debilitating. The current Corona Event (my label) has all the ingredients for an intense soup of extreme anxiety and almost none of us are exempt. We all feel anxious, yes. But we can learn to create a new and ‘friendly’ relationship with our anxiety that will help us grow, heal and even get stronger.

I also know the difference between anxiety attacks and panic attacks. I have had more than my share of anxiety attacks. I have never had a panic attack. The reason I have been spared panic attacks is simple.

I do not repress my strong emotions. I feel them as fully as I can. If I am afraid or angry or sad or happy, I allow myself to experience these emotions and do not run from them. This means that I fully feel my anxiety when it shows up.

Most people who know me, whether they are family, friends, clients or business associates, would probably name me as one of the top three least anxious persons they have ever met. I usually exude equanimity (mental and emotional calmness and composure even in stressful situations). I am not bragging; it’s a state of being I have achieved by working hard at it for decades.

Create a new and ‘friendly’ relationship with our anxiety that will help us grow, heal & be stronger.

How did I get this way? I am now and have always been in an intimate relationship with anxiety. I have experienced all levels of this potentially debilitating emotion beginning at 12 years of age and continuing to this day. I know how it feels in every part of my body from my gut to my throat and neck and chest and even in my hands and feet. I know well the anxiety that becomes so intense that sleep is out of the question and the very idea of relaxation is absurd. I am acquainted with chronic anxiety that lasts for days and that truly frightening kind of anxiety that literally paralyzes.

Yes, I used to try to get rid of anxiety as soon as I could. I tried everything I could imagine, from drugs (legal and otherwise) to meditation to deep breathing. And then something happened. I realized that my anxiety was appearing in my life and my body for a good reason. It had and has something to tell me, something so important that it often refuses to go away until I listen and learn. This realization has been life changing because it opened the door to new levels of growth and healing and of course greatly increased my equanimity. I became friends with my anxiety.

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GREAT HEALTH GUIDE | 9

Mindset About 25 years ago, I found the following poem by Jalaluddin Rumi translated by Coleman Barks. It confirmed in a poetic and spiritual way what Jungian shadow work was telling me psychologically.

That which I fear or reject for any reason, contains something of great value, if I find the courage to face and embrace it. I applied this attitude to my anxiety, and it made all the difference.

This being human is a guest house.

Every morning a new arrival.

A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor.

Welcome and entertain them all!

Even if they are a crowd of sorrows, who violently sweep your house empty of its furniture, still, treat each guest honorably.

He may be clearing you out for some new delight.

The dark thought, the shame, the malice, meet them at the door laughing and invite them in.

Be grateful for whatever comes, because each has been sent as a guide from beyond.

— Jalaluddin Rumi,

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I, to this day, take the last line of Rumi’s poem very seriously. I trust that whatever emotion, including and especially anxiety, arrives at my mental/emotional doorstep, deserves an honest welcome and a willingness to hear and explore its message.

My question, for each person who has been willing to read this far, is this: Will you adopt this same attitude of trust in your own emotions, including the rather difficult one we call anxiety?

If you are willing to trust what Rumi so beautifully describes and then find the courage to face and embrace your anxiety, you will receive many gifts and equanimity will certainly be one. God bless you for your inner work. As you grow and heal, you bless all the rest of us.

Dr Matthew Anderson has a Doctor of Ministry specialising in counselling. He has extensive training and experience in Gestalt and Jungian Psychology and has helped many people successfully navigate relationship issues. Dr Anderson has a best-selling book, ‘The Resurrection of Romance’ and he may be contacted via his website.

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Navigating

Chaotic times Dr Suzanne Henwood

DISCLAIMER

GREAT HEALTH GUIDE | 11

Mindset

W

ith the disruption we are all facing it would be easy to give in to panic and fear.

We don’t know how long the restrictions will be in place. We don’t know what the world will be like when we re-emerge. But it will be different.

I believe our job is to stay calm and ensure we are ready to lead and thrive, in the lockdown and beyond it.

Create a calm place to sit within the chaos around you.

As Human Beings we are beautifully equipped with multiple intelligences to help us navigate chaotic times. Let’s just explore some of their functions.

The Head Brain.

The head is ideally equipped to handle facts, figures, analysis and research. Our job is to ensure that we feed it with high quality information to process. Being selective about information sources can assist us to avoid being overwhelmed and to not be swayed by inaccurate, ‘dramatic’ information.

The HPA (Hypothalamus, Pituitary and Adrenal) axis is largely in the head, and fires up the physiology of the stress response in the adrenals. Be aware though that there is also a direct sympathetic 12 | GREAT HEALTH GUIDE

response on the body in which the gut also plays a huge part in the stress response.

Our heads are amazing at telling stories (in images and movies) and we need to be aware that those stories are not always true. We can create problems that have not even happened yet and probably never will. To navigate through chaotic times, we need to be deliberate about the stories we are authoring, being conscious of the choice of words we select and writing conclusions we want to read and live. Remember that the body obediently responds to your words as if they were true--if you think chaotically: you create chaos.

The head also helps us to change what we focus on, so mindful practices around focusing on something uplifting, can prevent the brain from filling itself up with horror stories. Research shows that even seeing a picture of nature can have calming effects. So not being able to go out so easily doesn’t prevent us from doing this right now. Create a calm place to sit within the chaos around you.

The Heart Brain.

The heart is the seat of our emotions, where you feel love and joy. While emotions are processed in the head, they begin in the heart. And, it’s a two-way system, what we think can change how we feel and how we feel can change our thinking.

Being aware of both our thinking (in the head) and our feeling (in the heart), that is the key to staying calm in chaos.

Consider naming any emotions as you

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Mindset

feel them. And ensure you let any poorquality feelings go, while recalling great feelings over and over to re-experience them.

Our values, i.e. what is important to us, are also held at heart level. Those values then inform our reticular activating system, in the head, what to focus on.

It’s like the destination being set on your navigation system. What values are driving your behaviours right now? It is worth reviewing your values, so you are aware of how they have changed with everything that is happening.

How we connect with others also comes from the heart – and that is being challenged right now. We are having to learn new ways to connect and to stay connected. Humans need connection – so staying connected will assist you to stay grounded as things change around you.

Of vital importance is knowing that the heart controls the Autonomic Nervous System, moderating the balance between sympathetic and parasympathetic responses. Working with a coach who can guide you in using the heart to bring coherence can be life changing, by preventing unhelpful stress responses, which are natural in uncertain times.

new or ongoing. What is your gut aware of? And what does it need? Sometimes, just placing the flat of the palm of your hands on your tummy and reassuring it, can be enough to quieten it, so you can hear the message it is trying to give you.

Let it know that it has been heard.

And finally, your sense of core identity sits with the gut brain. Who are you being within the chaos around you? What action can you take to be true to who you are (at your core), knowing it will keep you safe in difficult times? We will have to live with the person we are being now when we come back out of isolation!

Alignment of the Head, Heart and Gut. We are complex systems and we have multiple centres of intelligence, that will all be on hyper alert in such unprecedented changing times. We know that the three brains work best when they work in alignment with each other. Checking in on each of the three brains, around their own functions and ensuring they are not contributing to the chaos by fighting internally, can help you to navigate through this storm and keep you and your family safe.

The Gut Brain.

The gut is responsible for your safety and is constantly monitoring your environment, both internally and externally. So, in chaotic times, it is likely to be firing regular alert signals up to your head.

Simply asking your gut what it deeply needs can elicit some useful responses here and is a way to check if the alert is DISCLAIMER

Dr Suzanne Henwood is the Director and Lead Coach and Trainer of mBraining4Success. She is also the CEO of The Healthy Workplace and a Master Trainer and Master Coach of mBIT (Multiple Brain Integration Techniques) and can be contacted via her website.

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It’s OK to

Cry

Susie Flashman Jarvis

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Mindset

T

hese are the strangest of days.

The entire globe has a common invisible enemy–COVID-19. Do we need permission to cry during this devastation? No, it really is okay to cry.

We are all grieved by what is happening.

Videos of strangers dying, the heroes in our health system and front-line workers, will bring you to tears. Tears of loss.

It ,s’ all about balance, a time to work, a time to relax and a time to cry.

COVID-19 has not only unleashed an often-deadly virus into our world, it has brought in its wake, volatility, uncertainty, complexity and ambiguity. Everything has become unpredictable and frightening.

We have no idea what will happen next and as such, we can suffer with chronic stress. Our systems are overloaded with cortisol and it can be hard to breathe. It is only by trial and error that we can create a good empowering and safe way to live.

We know all about social distancing and hand washing now. But what about day to day life?

It is vital that we have connection with others. After all we have a primary need to belong. The internet now has an DISCLAIMER

important role to play. It provides us with the connection that we may not have in any other way.

But it comes with a caveat: • Beware of comparison.

• Beware of overload.

How can we manage this going forward?

• Try to learn some new coping mechanisms.

• Discovering that it is vital to own your feelings.

• Not every day will be the same.

• In the same house with the same people, your feelings fluctuate.

• It is important to allow yourself the luxury of space to feel.

How can you ensure that the days are balanced?

One of the most important things you can do is create a rhythm, with a gentle approach to your days. One where you can look back and see what you have achieved. This is not necessarily getting jobs done, although it is true that there is great satisfaction in tackling a task that has been outstanding for a long time.

But that will not be enough on its own. It needs to be part of a bigger picture.

These days are challenging with the limitations that they present. Work with these limitations and reframe them to say, ‘I am working at home, rather than I am stuck at home’. Words can make a difference to how we approach these situations.

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Mindset We all live such different lives some of us living alone and others with apparently no room to move because of family members. Both present with unique dilemmas.

In the end, it is down to the small things that can make all the difference.

1. What can you add into your day to give you space to breathe? How about breathing itself? Breathe slowly in and hold for 6 counts, then breathe slowly out. Repeat six times. You can do this standing or sitting. Alone or with family. It is a very grounding exercise that relaxes.

2. There is a plethora of on-line exercise classes which are free. Exercise will increase feel good chemicals in your brain and basically make you feel better.

3. What about that bookshelf groaning with stories and facts you always wanted to read?

4. Creating space in your day for relaxation will mean you are more likely to achieve it. What will you learn or what lives will you affect cheerfully in these times?

5. Food is often used for solace, but in these uncertain times, that is not a good preoccupation to have. However, good quality food can be an arsenal, a weapon against low immunity. It is vital to have enough vitamins to ensure that we are robust. You don’t need to spend lots of money, frozen vegetables and fruit that have masses of vitamins, are great too. So, dig deep, scour the internet for recipes 16 | GREAT HEALTH GUIDE

that are easy with fewer ingredients and you never know, you may come out the other side a changed person, for the better.

And one day the virus will die. Until that day, allow laughter in your days. Allow tears, allow yourself to succeed and learn something new. Allow yourself to love and be loved. We are in it together.

Susie Flashman Jarvis is an accredited executive coach and counsellor. Based in the UK she works with individuals and businesses. Susie can be contacted via www.thebespokecoach.com SUBSCRIBE

Opportunity Find in

Adversity

Terry Sidford

H

ave you ever looked at the challenging times in your life as a gift? When you are in the midst of adversity, it isn’t always easy to see the good that can come from the situation.

Believe it or not, the most difficult and trying times can be an opportunity to push past our comfort zone and grow from the experience. Some of the most humbling and painful experiences in my life were the most transformative.

We can find the opportunity in our adversity.

DISCLAIMER

Life is ever changing with many ups and downs. One thing you can always count on is change. Although you can’t always control these changes, you can control how you respond to any given situation.

Find the silver lining and gifts or lessons in the unknown. It is easy to react out of fear when life throws you a challenge.

Take a moment to pause and find your courage to respond differently. We are here to grow from a life that presents many difficulties and pain, but this is how we find out who we are and what we can become. Just like our children, we must make mistakes and experience the painful moments to grow and learn. No one is immune to learning these lessons of life.

Our world today is faced with the most challenging of times. Now, more than ever, we need to find the opportunity in our adversity. We can take this moment and let it change us for the better. What if we came out of this stronger than when we started? Struggle gives us an

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Mindset opportunity to connect to our hearts and find hope and compassion. Let’s decide to not only survive, but to thrive.

Steps to find your opportunity in adversity: 1. Awareness: Face what is. Be aware and acknowledge your emotions and feeling.

2. Breathe: Remember to take deep breaths and release the stress. Your breath connects you to your life force 3. Pause and reflect: Ask yourself how you want to respond to this situation, feelings and emotions.

4. Go outside: Go outside and find space. This will give you a new perspective.

5. Find the opportunity in this situation: Find your strength, gift.

DISCLAIMER

Learn or grow and see the opportunity in this adversity.

You have the power within you to find opportunity and the good in what can seem to appear so hopeless. Hope connects us to our trust in life and something bigger than all of this. It reminds us that we are supported, and life is good with all its challenges. We have the opportunity, in this moment, to come together as a community and get through this with grace and determination. We have the chance to show the best of our world.

Terry Sidford has been a certified life coach in the United States for the past 15 years and has assisted scores of people in achieving their dreams. More information is available from Terry’s website.

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Focus

Mindset on

Jane Kilkenny

A

mid the turmoil that we are experiencing with the current COVID-19 global pandemic, it is still possible to remain calm and positive. We are being bombarded with negativity about the global pandemic but how we respond is within our control.

There is tragedy on an epic scale, and we need to acknowledge and accept these circumstances, taking action that is within our control to reduce our risk.

Now is an excellent time to take stock of our own reactions and responses, assess our emotional state and decide how we can minimize the impact of this disaster.

Let’s look at our mindset.

Our mindset determines our own individual set of thoughts, emotions, attitudes, perceptions, responses and behaviours. A person with a fixed mindset is one that is very set in their ways, only ever seeing one side of an issue. Those with a growth mindset are persons who 20 | GREAT HEALTH GUIDE

acknowledge that there are different options and opinions and seek to find suitable solutions.

In our current environment it is very easy to be caught up in the constant media reports on COVID-19, it is literally running 24/7 on the news. Being drawn into this vortex breeds fear and anxiety, and a dependency on knowing the latest data.

Allowing yourself to be consumed in this way is very bad for your health.

Seek out resources that are uplifting and provide positive factual messages.

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Mindset

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Mindset Whilst we need to stay informed, it is possible to limit your access and place restrictions on your own consumption of media, keeping it under control. Now is the perfect time to monitor our digital usage, focusing on positive sources of information.

Our mindset will determine our reactions, emotions and responses to external stimulus. We can react with fear and anxiety or we can acknowledge the information and remain calm. What we must consider is that we can only control our immediate environment, thoughts and behaviours.

Manage this crisis and maintain good health.

It will conclude, it will end; we just don’t have a definitive time at this point. We need to learn to be patient. We live in a world where we have come to expect instant answers for everything, information is at our fingertips. But in a time where we are breaking new ground with a global medical crisis, there are no immediate answers. We need to trust that our medical and scientific experts will solve this puzzle, but we must await that outcome.

Key points: remain calm and be patient.

So, in order to manage our situation, we need to focus on two key points, remain calm and be patient. I know you are thinking that’s easier said than done. Think differently, push away the negativity and change your reactions. It takes practice but it is possible. Every time you have a negative thought pattern, acknowledge it, then change it. Your brain is a powerful tool that you can learn to master, like everything it takes practice. Now is a great time to practice.

Jane Kilkenny has over 25 years’ experience in health and fitness. She specialises in exercise for kids and teenagers having trained at the Children’s Hospital Institute of Sports Medicine (CHISM) Westmead in 2004. She is also a High-Performance specialist and a Level 4 IAAF athletics coach. Jane can be contacted via her website.

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Couples Survive COVID-19 Crisis: WHO

––– Dr

Matthew Anderson –––

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Relationships

T

here are at least two very predictable outcomes from the current COVID-19 event.

One is that about nine or ten months from now there will be a large uptick in the number of births. This outcome could be positive and even a blessing. The second highly predictable outcome is both sad and even tragic. There will also be a substantial increase in the number of divorces. Many couples will not survive the powerful stresses brought on by the COVID-19 virus. Illness, isolation, social distancing, financial and job losses, family difficulties and even too much time without distraction, plus all the difficult emotions these generate are, for many couples, far too much for their usual coping skills to handle.

Relationships crack under the pressure and loving bonds give way to anger, blame, frustration, fear and hurt.

Instead of growing closer and stronger, couples find themselves further apart than they ever imagined, and, in their despair, they choose disconnection as a solution. To many, this will mean divorce.

The good news is divorce can be avoided. Yes, couples can survive the crisis and yes, some can even emerge with a stronger and more loving relationship than they had when it began. Here are three very practical techniques for surviving and thriving that truly work‌if you both do them.

If you truly want your relationship to survive and even become great, then please pay attention and follow my directions.

DISCLAIMER

1. Consider precious.

your

relationship

as

If you are under a lot of stress and it is affecting your attitude and behavior towards your partner, this will take a bit of effort‌at first. But that effort is worth whatever it takes. So, take a moment and breathe deeply. Close your eyes if it helps.

Get as calm as you can and remember the beginning of your relationship when things were great. Remember the love, the tenderness, the care and the passion.

Feel it. Remember when your love for each other was truly precious. Yes, I know this feeling probably diminished or got lost in the stresses of life but remember it now. Bring it back at least for a moment. Remember how precious your partner was to you and how precious the relationship was.

Now answer this question: What if I treated my relationship and my partner as precious right now?

I know this might be hard under the circumstances but trust me for a moment.

Even a small effort at this can help. Once you did feel he or she was precious.

Imagine it is still true. Be with that and let it fill your heart.

Next question: Do you want that special feeling back? Of course, you do. OK, now you are ready for the second exercise.

2. Affirmation.

Recent research about truly happy couples, whether they have been together for 5 or 10 or 30 years, has revealed one very specific behavior that they all share.

They communicate a lot more positives than negatives. In fact, the ratio of positive GREAT HEALTH GUIDE | 25

Relationships to negative comments in happy couples is at least 20:1. This means that they say twenty positive things to each other for each one negative comment. It is my experience, as a couple’s counselor, that couples in difficulty usually do the exact opposite. The negative heavily outweighs the positive.

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The sad truth is that most of us did not grow up in families that modeled such positive communication. It is something we need to learn. And YES, it can be learned and YES, it can even be learned during a difficult relationship. Does that require a bit of self-discipline? YES, and the truth is, you are worth it, your

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Relationships partner is worth it, and your relationship is worth it. So here is how it works.

• Get a 3x5 card and write down all your partner’s positive characteristics.

Leave nothing out from the tiniest to the most meaningful. Everything positive counts.

• Keep the card in your wallet or purse.

Read it every day.

• Finally, and most importantly, share 3 or 4 of these with your partner each day. Do this for 30 days.

Will this process be difficult? Yes, it might be, at first. Will it have positive effects?

YES. So, try it. Really try it. Put your heart into it. It is powerful.

OK, now you are ready for the third exercise, which is both an attitude and a behavior.

3. All your words matter.

It is no accident that all the great world religions emphasize the divine power of words. God creates by speaking. God also gifted us with the same power. We also create every time we speak. We create peace and love and tenderness or anger, hurt and resentment. We have a choice each time a word or sentence emerges from our mouth. There are no throw away words. Every single word we utter matters.

Couples who are happy, pay attention to this truth. Couples who are unhappy have forgotten it. If you want a much happier and satisfying relationship, then pay attention to every word you speak to your partner.

When it comes to your relationship, you cannot afford to ignore the power of

DISCLAIMER

your words. If you speak insensitively or harshly or hurtfully you will create pain and distance between you and the one you love. If you speak with care and tenderness and respect you will create love. This is a truth as real and observable as the equation 1 + 1 = 2. It is an unchangeable truth. Love begets love and your words are an essential part of that creation.

So, try this exercise today. Choose your words carefully when you interact with your partner. Speak with respect and care and tenderness no matter what your subject is. Keep it up, even if you get no positive results at first. It might be difficult…at first. If you have a history of speaking without thinking this way, it might take a little time to generate a new and loving level of communication. But, if you persist, you will create something amazing. I promise.

Now you have three very practical techniques that really work if you apply them with all your heart. Remember that you are worth it, your partner is worth it, and your relationship is worth it. Now go and make it happen!

Dr Matthew Anderson has a Doctor of Ministry specialising in counselling. He has extensive training and experience in Gestalt and Jungian Psychology and has helped many people successfully navigate relationship issues. Dr Anderson has a best-selling book, ‘The Resurrection of Romance’ and he may be contacted via his website.

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Relationships

Listening is the key to all effective communication & understanding.

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Communicate by

is ening L Well

Terry Sidford

A

re you a good listener? We can all learn to communicate more effectively if we communicate by listening well. This leads to better understanding of the communication that is received.

People are naturally social and communicate in groups, churches, and sporting venues. If socialization is prevented, then our communication skills will have to change, and we will have to listen more attentively. In these unprecedent times with COVID-19 pandemic, many countries, communities, families and friends, have been forced into self-isolation. Social distancing is also the norm. This isolation and removal of closeness of humans is extremely hard on our social structure and cohesion. So, we must communicate more effectively which requires good listening skills.

Listening is the ability to accurately receive and interpret messages in the

DISCLAIMER

communication process. It is a powerful tool that can open your ability to communicate and understand. Listening is the key to all effective communication.

The impact is far reaching in many areas of your life. It effects your confidence, the quality of your relationships, as well as learning and understanding. Without the ability to listen effectively, messages can easily be misunderstood.

Listening well is a skill on which you can improve. The first step is to become aware of your current listening skills: • How long does your attention span last when communicating with others?

• How long, on average, do you feel people stay tuned into what you are saying?

• How often to you feel you duplicate what you wanted someone to hear?

• How often or what percent of the time GREAT HEALTH GUIDE | 29

Relationships do you feel 100% heard?

Research suggests that we only remember between 25-50% of what we hear.

Becoming a better listener improves your wellbeing, ability to influence or negotiate.

You also avoid misunderstandings.

These are all important skills needed to navigate success in the workplace and relationships in general. Listening is so much more than hearing. It is what happens when we open our minds, and sometimes our hearts to another person.

There are two different types of listening: 1. Listening from your own experiences and thoughts.

2. Listening as if you knew nothing and were standing in the other persons shoes. Think of it as a clean slate as if you are learning a new language for the first time. You sense the tone of voice, body movement and how they are feeling. You might even give a new meaning to a word or phrase.

Which type of listening do you think will have the best results?

Helpful tips: • Concentrate on what someone is trying to tell you.

• Listen with the intent to understand.

• Check to see if you understood them correctly by repeating back to them what you heard and ask if that is correct?

• Let them know you are actively listening by looking directly at them, nod or smile or say, ‘Yes’ or ‘I understand’.

30 | GREAT HEALTH GUIDE

I remind myself every morning: Nothing I say this day will teach me anything, So, if I’m going to learn, I must do it by listening.

- Larry King Mastering the art of listening to understand will transform your confidence level and feeling of competency.

This improves your self-esteem and interpersonal relationships. Start today and take your own inventory of how well you listen. Use one helpful tip a day and before you know it, you will create a new skill and secret weapon that makes others feel important and understood. You may also learn something new, something you never would have learned with your old way of listening. You will be able to communicate much more effectively during this time of social isolation caused

by COVID-19 pandemic.

Terry Sidford has been a certified life coach in the United States for the past 15 years and has assisted scores of people in achieving their dreams. More information is available from Terry’s website.

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Quarantine Surviving

with Others Holly Severson

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GREAT HEALTH GUIDE | 31

Relationships

L

iving with others can be challenging in the best of times. During quarantine with COVID-19, sharing space 24 hours a day with others can be downright difficult.

How can you emerge from this period of extended togetherness and still like one another? The biggest factor in success is using boundaries.

Boundaries are the ways that you establish personal space with others.

Creating boundaries helps people know what to expect from one another and can greatly reduce tension or painful interactions. They can be the difference between getting what you need and an all-out war that lasts for weeks.

Physical boundaries include things such as establishing house rules around respecting a closed door, asking another person to clean a mess they left behind, or giving someone privacy when they are on the phone.

Establishing boundaries is essential when confined to a small space for an extended time.

Emotional boundaries are a bit like the covering on a piece of fruit. The covering keeps you from leaking out into the world around you and can also keep the world from gaining access to your feelings. It is important to express yourself in a calm and respectful way rather than blowing up when you step on a Lego block left in 32 | GREAT HEALTH GUIDE

the middle of the hallway. Give someone a little extra grace for being irritable when you know they have lost their job and are worried about finances. Maybe ask someone to speak to you when they have calmed down instead of yelling immediately at the annoyance.

Establishing physical and emotional boundaries might take some practice if it is not already happening in your world.

Most of us don’t learn these skills in our childhood.

Here are some ideas for getting started: 1. Create house rules.

Have a discussion with your partner or children and identify challenges for each of you in the past few weeks of sharing space. For clues, think about times you felt irritated by something or had an uncomfortable verbal exchange. For example, if you have picked up dirty dishes from around the house multiple times and have grumbled to yourself about it, it probably needs to be discussed. If you have been awoken multiple times during the night from your teen talking loudly in an online game, you might want to talk.

Ideally these conversations would happen at a neutral time, not when you are upset.

When we are upset, we are unable to adequately access our prefrontal cortex, the part of our brain that is used to make decisions and effectively communicate with others, and instead of a conversation

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Relationships it is likely to hurt feelings or be ineffective.

Take a break, walk away and let your heart rate return to normal before you address the issue.

2. Apologise when you mess up.

Face it, we all have bad days. When you recognize that you have hurt the feelings or stepped on toes of those who are nearest and dearest to you, go to them and admit your mistake and tell them that you will do your best to not repeat it. A good apology might sound something like, ‘I’m really sorry that I interrupted your conference call with my music. That must have made you worry about what your boss thought about your professionalism.

I’ll use my headphones in the house during working hours from here on.’

Healthy boundaries make healthy relationships. Learning how to set boundaries and enforce them is a skill that takes practice. You’ve likely to have a little more time on your hands right now.

Seems like the perfect time to practice.

Holly Severson is a therapist, coach and writer who has a Master’s Degree in Counselling Psychology from Lewis and Clark College and has been a practicing licensed professional in the US for over 20 years. She specializes in all issues that are relationship oriented. You can contact Holly via her website.

3. Ask for what you need.

Be direct and upfront and ask for what you want rather than hint around about it or expect someone to know without a discussion. You can say, ‘I’d really appreciate you trying to make the bed more often. It is important to me that our room is tidy when I spend so much time at home.’

4. Express gratitude.

When your partner or child does something that you have asked for, express your appreciation. Don’t just say ‘thanks’ but tell them how it benefits you by saying, ‘thank you for making the bed.

It makes me feel cared for.’ Expressing gratitude increases the likelihood of repeated behavior. Research also suggests that increased gratitude makes us healthier and happier.

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GREAT HEALTH GUIDE | 33

It doesn't matter how slow you go, as long as you don't stop.

- Confucius

h

DISCLAIMER

GREAT HEALTH GUIDE | 35

Great Health

Thrive

Choosing to Jenny Brockis

36 | GREAT HEALTH GUIDE

During

COVID-19

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Great Health

If

you’ve been watching the news, you know the score. Thanks to the COVID-19 global pandemic, life as we knew it has changed for ever. With self-isolation, physical distancing and working from home the new norm, adapting to this massive upheaval along with the underlying threat to our health and wellbeing, may have left you feeling a little distressed or anxious.

With the uncertainty of how long our lives will be disrupted, the worry about our jobs and the economic future of the country, there’s never been a more important time to put our house of wellbeing in order to sustain us through this challenging time.

What counts is your resilience, adaptability and willingness to improvise when necessary.

Here are eight tips to help you not just survive but to thrive: 1. Acknowledge your emotions.

You have a full range of emotions. Trying to stay positive if you are feeling angry or sad, can make you feel worse. Your emotions reflect how you feel at this moment and just like the pandemic itself, being temporary, will pass. It’s OK to have bad days, others will be better. Be gentle on yourself. Seek to let go of what’s beyond your control and pay attention to what is possible.

2. Seek calm.

Finding calm in the chaos with a short, mindfulness, meditation practice for a few minutes every day helps to allay anxiety, reduce stress, improve sleep, and helps you cope.

If things are getting on top of you, taking three slow breaths has an almost instant effect to reduce muscular tension, lower blood pressure and reduce stress.

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3. Dial up the positive.

It may be stormy outside but above those clouds the sky is still blue and the sun is still shining. Tune into those simple things that give you pleasure. Do what gives you joy, like writing a book or playing music, making cupcakes to share with your neighbour or taking a couple of minutes to reflect on the beauty of the natural world. Keeping a gratitude journal to note 3 things you are grateful for each day, builds hope and raises optimism 4. Use nature to sustain your mental wellbeing.

Getting outside can feel a godsend when you’re been cooped up at home all day.

It’s been shown that spending a minimum of two hours each week in nature helps to sustain a positive mood, boosting the feel-good hormones dopamine and serotonin and lowering cortisol. Green or blue it’s up to you to choose.

5. Get enough sleep.

Stress and anxiety can play havoc with sleeping patterns. Here consistency of routine is key. Keep to a regular time for going to bed and for rising. Avoid the sleep poisons of alcohol, smoking and coffee (if sensitive). Practice a pre-bed wind down of 60-90 minutes to relax, including dimming the lights, listening to gentle music, and switching off technology.

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Great Health

6. Nourish your mind, body and soul.

When stuck at home or bored, it’s tempting to chow down on the snacks.

Planning your meals to include plenty of fresh vegetables and fruit will help sustain a healthy immune system ready to resist infection and boost your mood.

Get creative, try out new recipes and get your kids involved in the meal prepping and cooking too.

7. Get physical.

If your usual exercise routine is out of action, it’s time to seek out alternatives.

Walking, running and cycling are easy options or why not sign up to the many online classes now available – yoga, Pilates, or if the gym is your thing, ‘P.E. with Joe’ on You Tube, is a 30 minute workout that will get your heart rate up and those muscles pumping.

But this is not the time to try and get super fit. It’s about doing what is manageable for you and enough to stay healthy.

8. Connect and help out.

Isolation and feeling lonely can make us feel bad. Despite physical distancing, 38 | GREAT HEALTH GUIDE

there are many ways we can connect.

Schedule time each day to phone a friend, set up group online conversations using What’s App or facetime, run a virtual book club, or play group online video games.

Check in with your neighbours or family members you may not have spoken to for a while. The fastest way to feel better about ourselves, is to do something for someone else.

Despite everything, some good will come out of this challenging time. It’s a time to reflect and reset and reimagine what you want for your future. To design a new, healthier, better world. What will your world look like?

Dr Jenny Brockis is a Medical Practitioner and Board-Certified Lifestyle Physician specialising in brain health and mental performance. Jenny’s approach to overcoming life’s challenges is based on practical neuroscience which enables people to understand their thoughts and actions leading to effective behavioural change. Jenny is the author of Smarter, Sharper Thinking (Wiley) and may be contacted via her website.

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Phone

Consul a ions During COVID-19 Dr Warrick Bishop

A

lthough the world’s health focus is on COVID-19, people who suffer a heart condition should continue to treat and manage their circumstances as a priority. While meticulous attention around the day-today virus-prevention considerations of social distancing, staying at home and handwashing ought to be adhered to, sufferers of any cardiovascular disease need to stay in contact with their cardiologist and give forethought to their medication supplies.

TELEPHONE CONSULTATIONS

For telephone consultations: • know the time • be on time, and • be prepared for the phone call.

2. Time is limited.

Your cardiologist works to a timetable.

From your perspective: • Have the time of the telephone consultation in your diary, as you would if you were coming into the consulting rooms.

1. Help you to stay in touch.

• Remember, the time of the consultation is limited.

Telephone consultations are now commonplace. While they offer fantastic opportunities, they are not social calls, and there is etiquette, that when followed, helps everyone.

I’ve had patients who have gone to lunch, mistaken the time, been doing something else, or who have forgotten. Trying to make telephone consultations work between face-to-face consultations is difficult, and

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GREAT HEALTH GUIDE | 39

Great Health as with face-to-face consultations, time is restricted.

3. Prepare well for the teleconference.

These points are important: • Make the phone call in a quiet spot so that you will not be interrupted.

• If you have issues that you would like to raise, make a list, and tell your doctor at the beginning of the call.

• Have in front of you an up-to-date list of current medications, their dosage and when you take them.

• If possible, have a speaker capacity on your phone, or an attachment,

so that your significant other, your partner, perhaps your child, a carer, can participate, also.

4. Some telephone consultations are complex.

Telephone consultations can be quite complex. Not only are we dealing with involved medical issues, but we are also missing non-verbal cues and feedback.

This flows both ways. Communication becomes even more complicated when the patient is relatively new, and there has been little prior opportunity to develop a rapport with the patient and anyone closely associated with the person.

While first consultations are not impossible over the phone, face-to-face remains the preferred method of meeting so that a relationship can be established.

5. Future possibilities for telephone consultations.

The opportunity for telephone consultations in the future is almost certain to remain for some patients. For follow-ups, especially if the condition is well-controlled, and particularly where the patient has issues around mobility, age, frailty or risk, over-the-phone consultations offer choice and convenience.

MEDICATIONS The second area of interest in our COVID-19 heart world, is medications. It is essential that you: • Organise your supply of medications ahead of when you need them.

• Do not stockpile medical products that you do not need.

40 | GREAT HEALTH GUIDE

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Great Health Medications should be organised sensibly and thoughtfully. A 4-to-6-week supply of the medications you require would be reasonable. Speak with your pharmacist. It might even be possible to have the medications delivered to your home.

For the sake of your fellow sufferers, you should not stockpile over-the-counter medications and products that other people may need more than you.

Finally, a particular word for sufferers of hypertension and diabetes.

There have been some reports that people who take blood pressure tablets and/or have diabetes are at higher risk of contracting coronavirus. At this stage, there is no evidence that angiotensinconverting enzyme inhibitors (ACE inhibitors) or related drugs, angiotensin II receptor blockers – such as Candesartan, Irbesartan, Ramipril – add risk. While there is no recommendation, including from the Heart Foundation of Australia, to stop taking blood pressure tablets, it would be wise to ‘watch this space’ in case there is a re-evaluation. For now, though, don’t stop your meds.

SUMMARY • Meticulously observe COVID-19 health and social requirements.

• Stay in touch with your doctors and embrace telephone consultations.

• Have a 4-6-week supply of your medications on hand, but don’t overreact and stockpile.

DISCLAIMER

Dr Warrick Bishop is a cardiologist with special interest in cardiovascular disease prevention incorporating imaging, lipids and lifestyle. He is author of the book ‘Have You Planned Your Heart Attack?’, written for patients and doctors about how to live intentionally to reduce cardiovascular risk and save lives! Dr Bishop can be contacted via his website.

Editor ,s Choice ATRIAL FIBRILLATION EXPLAINED

By Dr Warrick Bishop, experienced cardiologist, explains the next cardiac epidemic.

This easy to understand book describes: •

What is Atrial Fibrillation? – Irregular, rapid heartbeat

•

What are the symptoms? – blackout, chest pain, stroke

•

What are the treatments for Atrial Fibrillation?

•

Who is at risk? – those with heart disease, obesity, sedentary lifestyle, high BP, diabetes

Find out what is the best possible care for people suffering from this disease.

Published 8th May 2019

Now $9.95 (eBook) $34.95 (Paperback) BUY NOW

GREAT HEALTH GUIDE | 41

COVID--19 Navigating

Invisible Illness

with an

Jennifer Smallridge

T

he term ‘invisible illnesses’ refers to medical conditions which aren’t easily seen by other people. They can include, but are not limited to:

• chronic pain • fibromyalgia

you navigate coronavirus for yourself, or if you care for someone with an invisible illness. Please note these are in addition to the standard precautions recommended by the World Health Organisation and should not be treated as medical advice.

• arthritis

1. Understand your risk profile.

• mental illness

• Ehlers-Danlos syndrome (EDS)

Some individuals are described as having a higher risk for complications if they contract COVID-19. These are known as ‘vulnerable populations’ or ‘high risk populations’. According to the Australian Government, these are:

• dysautonomia.

• older people

During this time, it’s more important than ever to prioritise your health and avoid placing unnecessary stress on your system – there is a lot to digest already.

The following tips are designed to help

• people with weakened immune systems

• myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) • postural orthostatic syndrome (POTS)

42 | GREAT HEALTH GUIDE

tachycardia

• people with diagnosed chronic medical conditions (such as high blood pressure, heart and lung conditions, kidney disease and diabetes).

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Great Health

If you do not fit directly into the above categories, it is best to speak with your health professional about your own personal risk and what to do if you feel that you have COVID-19 symptoms. For most people with invisible illnesses, it is important to consider the impact that being unwell would have on your ability to self-manage your condition, rather than complications of COVID-19 itself.

For your unique condition, the relevant organisations (e.g. Emerge for ME/CFS, The EDS Society, Dysautonomia International) have done extensive work in putting together support and information for specific population groups.

2. Consider what is ‘essential’ for you and your health.

With many regulatory guidelines now in place to help protect the population, the pace of life has slowed down considerably. This can be a perfect time to assess what matters to you,

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GREAT HEALTH GUIDE | 43

Great Health access telehealth from your home? What resources would you need delivered to your home (food, medications, other support items)?

It may help you to create a list of people that you know you can reach out to, for certain things. If you are reading this and you don’t have an invisible illness, you can also help by letting people in your life know that you are available to support them during a health crisis (if safe and appropriate to do so).

what helps your health, and what hinders it. If you find that you have extra time due to fewer outings, how do you occupy that time? Although it can feel tempting to spend your time viewing all of the news stories, it can be counter-productive to your wellbeing, particularly if you notice your stress response being activated.

Now that the initial shock is over, consider ‘letting news find you’ rather than seeking it out constantly. Our brains have an inbuilt negativity bias and we can certainly find ourselves getting ‘stuck’ in the news cycle. Trust that major announcements and things you absolutely need to know, will be communicated in an accessible way for all.

3. Receiving and giving support.

One way to alleviate fears of an uncertain future is to focus on what you can control.

If you were to become unwell, do you have a support network in place? Can you 44 | GREAT HEALTH GUIDE

If you would like to help someone in your life, rather than asking, “what can I help you with?”, consider a statement such as, “I am going to drop off some staples for you. Do you need anything else while I’m out?”. Remember that it is often uncomfortable for people with invisible illnesses to vocalise their needs, as they may have had challenges having them met in the past.

The take home message. A phrase that people with invisible illnesses often use is: ‘just because you can’t see it, doesn’t mean it’s not there’. In these times of the COVID-19 pandemic, it has never been truer. Follow all standard precautions to keep yourself safe and remember to ask for extra support during this time if needed.

Jennifer Smallridge is an Accredited Exercise Physiologist at Upwell Health Collective in Camberwell, Victoria; as well is a Complex Care Coordinator at Zebras Australia where she specialises in helping those with chronic health conditions.

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Things to do During Home

Confinement Leanne Allen

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GREAT HEALTH GUIDE | 45

Great Health

F

irstly, this is in no way of minimising what is happening with the Covid-19 Pandemic around the country and the world. But the way we handle it is going to make a huge difference to our wellbeing, which in turn effects our immunity.

So, here are some tips to make the most of it!

Have you ever heard yourself say, ‘I need more time’, ‘I just need a break’, ‘I wish the world would stop so I can get off’. Now suddenly COVID-19 has created that time, do you know what to do with it?

Unfortunately, you may also find that work has significantly reduced or stopped altogether. And if that is you, then your mindset and what you do with your time is even more important.

The way we feel about any given situation depends on our mindset. So, let’s drop this horrible word ‘Lock down’ and change it to ‘Retreat’. With retreat you can take ownership of what you do, it is not forced, it is something that feels good and gives us time to breath, it is our choice.

Here are some things that you might not have thought to do during your retreat: 1. Use YouTube to find some things you always wanted to do.

2. Do an online course, something you have always wanted to learn. (Check out Udemy).

3. Do a spring clean, the pantry, the linen closet, bathroom and laundry, even your wardrobe.

4. Gardening is great! Create a nice space with the resources you have.

5. Plant that veggie garden you have always wanted.

46 | GREAT HEALTH GUIDE

6. Call your friends, talk to them, not just on text. Use video calling too.

7. Write—this is your opportunity!

8. Get creative. Paint, draw…even Lego.

Make something, just have fun.

9. Play music loud, and dance! Here is your opportunity to dance like no one is watching, because no one is watching!!!

10. Clean all the junk off your computer.

11. Organise your digital photos, create a photobook to print.

Now could be the time that you \finally catch up on all those things you have been meaning to do,

12. Reach out and see if anyone around you needs any help.

13. Dig out those old board games and cards to play.

14. Read books.

15. Drink lots of water.

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Great Health 16. Play with the kids and the pets, like you are a kid!

17. Ask for help if you need it.

18. Rearrange your furniture or wall hangings.

19. Do a gratitude list every day, five things you are grateful for.

20. Catch up on your tax returns.

21. Clean out your filing cabinet.

22. Remember what you used to love to do, woodwork, tinkering with broken things in the garage or shed.

8. Do not spend loads of time watching the news and social media, you might want to consider turning it off for a few days.

9. Do not feel sorry for yourself. The whole world is going through the same thing. We can get through this!

I even surprised myself thinking about 20+ things I would love to do but rarely have time for!!! Maybe I don’t want to clean out my filing cabinet, but it will feel good once it is done!

23. Research things to do when you can get out again and make a goal list.

24. Breath deeply. Even this will cause you to feel calmer.

Here is what NOT to do.

1. Don’t obsessively worry about the future, it will stifle creativity and make you feel terrible.

2. Don’t binge on Netflix, you need to move your body.

3. Don’t eat badly. Instead nourish your body to boost your immune system.

4. Don’t Ignore the people you love— retreat is about being safe, not about being isolated.

5. Don’t argue. Be mindful of how everyone in the house is feeling, including you.

6. Don’t screen time overload, it will just exhaust you.

7. Don’t overload on alcohol.

DISCLAIMER

Leanne Allen (BA Psych), Is the Principle Psychologist and Coach at Reconnect Wellness Centre. She works with clients online and in person. She has a passion for working with men, and has recently launched the online course “After the Divorce: A Guide For Men”, to find out more go to https://leanneallen.coach/ where you can also book in a free strategy session.

GREAT HEALTH GUIDE | 47

Nutrition

48 | GREAT HEALTH GUIDE

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Boredom Eating During COVID-19 Sylvia North

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GREAT HEALTH GUIDE | 49

NUTRITION

W

ith the COVID-19 pandemic, changes to eating habits might be one of the biggest adjustments we need to make when working from home. People who are used to following a regular break schedule at work around mealtimes, find a lack of structure, can make it easy to fall into a rut with meal habits. This can also mean a sparked increase in ‘nonhungry’, ‘emotional’ or ‘boredom’ eating across the day which, if it becomes out of control, can wreak havoc on our health.

Although your routine may be disrupted, it is not out of your control.

Why do we tend to graze more when we are at home?

The main reason why healthy eating might become more of a challenge is because of a change in routine. During a normal workweek, when we are expected to be somewhere for eight hours a day, we need to have done some level of planning around how we are going to eat for the day. Being at home, there is no need to pack lunch or go somewhere to buy food. The options are now as far and wide as the kitchen.

Having the house full of food could go either way in terms of nutrition. Plenty of food on hand could mean that it is easier to prepare healthy meals. However, if you are not organised, a full fridge and pantry at your disposal day-long can also set the stage for convenient, less healthy choices.

Here is what you need to do if you are battling with grazing while working from home:

50 | GREAT HEALTH GUIDE

1. Follow a meal structure.

Skipping meals or a lack of balanced meals will make you hungry and usually for the wrong things. Aim to include structured meals throughout the day that contain a good amount of protein and healthy fat. This is key to having longlasting energy levels, keep hunger at bay and balance out blood sugar levels.

Stress levels are elevated due to a change in routine, causing‘emotional’ & ‘boredom’ eating across the day.

Although toast may be an easy choice to fill the hunger gap at the time, quick meals that lack protein and healthy fat will only fuel food cravings and further ‘nonhungry’ eating later. Refined carbs and sugars such as cereal and baked goods send blood sugar levels skyrocketing, quickly followed by a crash. Crashing blood sugar can mean one thing – hungry again, and usually for sweet food. Giving into these cravings fuels the cycle over and over.

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NUTRITION Get organised and follow a meal structure, just as you would if you were leaving the house. Keep it simple by utilising leftovers or preparing dishes in advance such as salad or roast vegetables. Proteinrich options such as tins of tuna, boiled eggs, and leftover meat are also great for bulking up meals. With a few base items like these on hand, it makes putting together a nutritious, satisfying meal an easy choice.

2. Create a healthy fridge & pantry.

habit-forming

Keeping snacks in easy-to-reach places are a guaranteed invitation to graze more than needed. If it is in your house, then it is probably also in your stomach.

That means if you want to banish the graze, you need to create an anti-grazing environment.

If you do not really want to eat it, then do not buy it. If you must, however, then start by rearranging food items so that the less healthy snacks are more difficult to access.

Delicious snack foods such as baking, chocolate, crackers, biscuits, cheese, and nuts are best stored in sealed containers away from eye level. Fresh home baking on the kitchen counter is only asking to be eaten. Instead, store alternatives such as chopped up fruit and vegetables in the fridge at eye level, making them a more appealing and easier choice.

When stress levels become elevated due to a change in routine, it is entirely natural for emotions to play out in our eating. However, at the end of the day, developing healthy habits around nutrition are the key to foster emotional resilience and to avoid being caught up DISCLAIMER

in unhealthy patterns. It is not just about will-power, it is about environment. To nail these habits at the root, start by getting organised with balanced meals and clean out the cupboards from temptations in the house.

Sylvia North is whole-food dietitian in New Zealand. Her expertise is in overcoming digestive problems, reducing inflammation for better energy, preventing chronic health problems, and overcoming weight loss resistance. Sylvia is a PhD candidate at AUT University with a special interest in pregnancy nutrition, gestational diabetes, and diabetes prevention. Her philosophy is about lifelong healthy eating for energy, resilience, and freedom from dieting. Sylvia can be found at her website.

GREAT HEALTH GUIDE | 51

Fitness

52 | GREAT HEALTH GUIDE

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Exercise

I unity Boosts

Jane Kilkenny

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GREAT HEALTH GUIDE | 53

fitness

WE

are only a few months into 2020 but we are living in a very different world.

It’s bizarre how things have changed so dramatically in such a short space of time, triggered by a global pandemic called COVID-19. There are so many questions to be answered but what’s important is focusing on the things we can control: our health and our mindset.

Research indicates that exercise is an excellent way to support our immune system so it’s crucial to maintain healthy habits and keep up our exercise during this crisis. Kids and teenagers are particularly vulnerable right now because all their regular activities and sports have been cancelled, so it’s important for parents to provide support and solutions.

It is important to focus on the things we can control: our health and our mindset.

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Training at home can be fun and effective.

You just need to approach it in the right way. The priority is making the commitment to exercise; make it a scheduled part of your day. For teenagers this can even be at the same time that their regular sport training is held, so it keeps consistency in their routine. It’s also a great opportunity to include family training. Siblings and parents can make great training partners, provided everyone understands the desired outcome. Sometimes this will need to be serious training goals for junior athletes, such as a strength and conditioning session, where they will need encouragement and support.

However, also include family fun activities like game simulations where things stay light-hearted, but a training effect is still achieved.

Home equipment options may be limited.

All it just takes is some creative thinking to come up with solutions. For strength training a simple backpack can become an effective method of increasing body load.

Shopping bags with books, cans or rocks are instantly converted to dumbbells and can be used for home training. A simple step can provide a multitude of training options, both cardio and strength.

Exercise and training will keep kids and teenagers fit and healthy.

Exercise will support their immune systems and reduce stress. It’s also crucial to focus on healthy nutrition, hydration and sleep which are the other key factors for wellbeing. Right now, is the perfect

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fitness time to get these factors in balance, giving us the best protection for our health. Understand that finding the right balance for training volume and intensity, nutrition, hydration and sleep will keep our energy levels up and keep us in a positive mindset.

Within the home we need to stay connected and monitor each other’s wellbeing. It’s also important to give each other space, we all need to find our own way to deal with this issue. Be supportive of each other, be patient, and remain calm. Stay Healthy!

Encourage your kids to stay fit, keep practicing and remain focused on returning to play. Not only will this keep them healthy, it will also ensure that they are ready to go when their sports return to competition and training. Don’t make the mistake of giving up, thinking that the season is over. Focus on improving your skills and conditioning and you will come back stronger and fitter than before.

Jane Kilkenny has over 25 years’ experience in health and fitness. She specialises in exercise for kids and teenagers having trained at the Children’s Hospital Institute of Sports Medicine (CHISM) Westmead in 2004. She is also a High-Performance specialist and a Level 4 IAAF athletics coach. Jane can be contacted via her website.

Mindset matters.

Understand that our own perceptions and attitudes will play a big role in how we are affected by this crisis. As parents and caregivers, we need to keep our own responses in check, focus on the 5 pillars of wellbeing: exercise, nutrition, hydration, sleep and mental health. Make this the priority for yourself and your family. Now is the perfect time to get this in balance.

Our busy lives have been interrupted so where possible make positive changes.

Communication is key right now.

Isolation can be a lonely place, but we have options. Keep in contact with family and friends by phone or internet, having conversations will have a big impact.

Text and email are options, but actually having conversations is far more personal and has a much more positive impact.

Encourage your kids to keep in touch with their coaches and team-mates, it will help them stay motivated towards their goals.

DISCLAIMER

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© Antalya Developments Pty Ltd 2020 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed. The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats). Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).