Great Health Guide: August 2016

August 2016

Honesty

& Relationships

Fussy

Eaters: HELPING Your

Best

Child

Foods

for

Thinking MOST

Important

Strength

Exercises

RADICAL

Intimacy to create

Ecstasy

FOOD ALLERGIES • FUN WITH VEGETABLES • SPORT INJURIES: KNEE PAIN • BE A GREAT ALL-ROUNDER

Contents SPORTS INJURY - KNEE PAIN

Sports injuries of the knee, treatment & returning to sport .....Margarita Gurevich........................ 8

FUN WITH FOOD - VEGETABLES!

Seven smart ways to increase your vegetable intake .....Jessey Telford...........................20

FEEDING YOUR BRAIN PART 1

Top ten tips on what not to do to your skin

The importance of fats & oils: omega-3 & omega-6 fatty acids

.....Dr Michael Rich............................ 12

.....Delia McCabe...........................23

NUTRITION

FITNESS

FOOD ALLERGY PART 1

BE A GOOD ALL-ROUNDER

Understanding the importance of food allergies that can affect your nutrition

Training to be an all-rounder keeps the body injury free

.....Dr Helen Dodd............................. 16

.....Kat Millar..................................27

TAKING CARE OF YOUR SKIN

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Great health

STRENGTH TRAINING

One of the most important areas to start your fitness program .....Michael Dermansky............. 30

MINDSET ANIMAL INSTINCTS & PRIMITIVE BRAINS

How our primitive brains demonstrate animal behaviours under stress .....Kelly Fryer............................ 34

TRUTH NEVER LIES

Truth never changes, it is consistent & it never lies .....Terry Sidford........................ 37

RELATIONSHIPS HONESTY IN RELATIONSHIPS

Honesty is the key ingredient to developing a great relationship .....Martin Gladman................... 42

RADICAL INTIMACY & ECSTASY

How radical intimacy can create ecstasy in your relationship .....Dr Matthew Anderson......... 46

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KIDZ MATTERS FUSSY OR PROBLEM EATERS

Ways to help kids who are fussy eaters .....Deb Hopper......................... 52 GHG Disclaimer – please read

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EDITOR’S NOTE

.......................................................................

Hello Friends

......

So enjoy these new additions to GHG. Of course as always, much more to come

Well things continue to get even better in this month’s GHG magazine, with the introduction of some exciting new partnerships.

We’re now partnering with Booktopia, the Australian on-line book store. You can now purchase books through Great Health Guide – very simply - click the ‘BUY FROM’ button on the featured book and Booktopia will do the rest.

Every month throughout GHG magazine, there will be recommended books, specially selected to cover various health themes – and this is great if you read one book a month. Since you are reading articles in GHG magazine, you’re committed to learning – so perhaps delve even deeper into a recommended health books each month and continue to build upon your great health. …and there’s even more partners coming on board very soon.

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I’m so excited by the inclusion of a number of Universities and research institutions who will provide their cutting edge research to you. This is such an exciting development where the most current health findings are being published in main stream media to benefit people like you and me. We continue to support and promote the health experts in private practice and the cutting edge research being published in GHG will be a wonderful addition.

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TEAM GHG FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS

Dr Helen J. Dodd, Dr William A. Dodd

DESIGNERS

Olha Blagodir, Chelsea Bradford, Weng Yee Leong, Oleksandra Zuieva ......................................................

CONTRIBUTING WRITERS

Dr Matthew Anderson, Michael Dermansky, Dr Helen Dodd, Kelly Fryer, Martin Gladman, Margarita Gurevich, Deb Hopper, Delia McCabe, Kat Millar, Dr Michael Rich, Terry Sidford, Jessey Telford

OTHER CONTRIBUTORS

Front Cover Image: Abigail O’Neill from Dally’s Models, Brisbane, Qld. Photography: Paul Fletcher Photography

ADMINISTRATION

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BE AWAKENED AND RECEIVE:

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䔀洀瀀漀眀攀爀 礀漀甀⸀⸀⸀

㌀ 洀漀渀琀栀 猀甀戀猀挀爀椀瀀琀椀漀渀 琀漀 䜀爀攀愀琀 䠀攀愀氀琀栀 䜀甀椀搀攀 搀椀最椀琀愀氀 洀愀最愀稀椀渀攀

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CLICK TO AWAKEN

great health

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K nee pain Sports injuriesWords Margarita Gurevich

Design Oleksandra Zuieva

the most common questions that come up are how to avoid an

injury and what to do if an injury is sustained.

The good news is that there is quite a lot we can do to prevent injuries. In the next few issues of Great Health GuideTM, we will be

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............................

W

hen it comes to sports injuries

reviewing a few of the more common types of injuries and talking about how to prevent and manage them. In this article we will focus on knee pain – patellofemoral joint syndrome.

Please note these tips are only general and are not a substitute for seeing a trained health professional. If in doubt about the severity GHG Disclaimer – please read

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ENHANCE RECOVERY & SPEED UP YOUR RETURN TO SPORT

of an injury you should see your doctor or

outwards than normal and not glide smoothly

physiotherapist for an assessment.

as you bend and straighten your knee during exercise (such as running). This can occur as a result of previous knee injury, post-surgery,

WHAT IS PATELLOFEMORAL

swelling or simply lack of strength built up

JOINT SYNDROME? Patellofemoral pain syndrome is a common complaint in all age groups and levels of physical activity. It is the term used to describe pain felt behind the patella (kneecap). Specifically, where it articulates (joins) with the femur (thigh bone). This joint is the patellofemoral joint.

in the area relative to the opposing muscles.

Tightness in your lateral thigh muscles may also pull your kneecap outwards slightly.

2. Poor biomechanical control Poor foot posture, such as flat feet, can contribute to patellofemoral joint syndrome.

When

movements

(e.g.

jogging)

are

Actions such as walking up stairs, kneeling,

consistently repeated, your knee will be

running or squatting can be provocative.

repeatedly traumatised which over time

This generally occurs as a result of poor

results in this pain experience.

kneecap

alignment,

causing

excessive

pressure in the joint.

Weak hip control muscles can also contribute.

These can result in abnormal twisting of the knee, causing the patella to move slightly out

CAUSES OF KNEE PAIN

of position when walking or running.

The main causes of patellofemoral pain

So what can we do to prevent and treat

syndrome are muscle imbalance and poor

knee pain? The first step is to make sure that

biomechanical control. Let’s review each of

the diagnosis is correct. Since the cause of

these factors.

patellofemoral joint pain is mostly routine

1. Muscle imbalance

tests such as ultrasound, X-Rays, CT scans etc., they will often not show anything as

Your quadriceps (front of the thigh) muscles

there is no fracture, muscle strain etc. Your

attach to the patella and are responsible for

physiotherapist, however, will be able to

straightening the knee. The quadriceps are

perform a few functional tests in order to

a group of muscles, two of which are the

confirm/rule out patellofemoral joint pain

vastus lateralis (VL) and the vastus medialis

and prescribe the treatment. However, if

oblique (VMO). The VL pulls the patella up

your symptoms don’t improve after a few

and outwards, while your VMO pulls it up and

sessions, your physiotherapist will refer you

inwards. If there is a weakness in the VMO,

for the routine tests in order to see if there is

there will be less force pulling your patella

anything else which might be causing your

inwards, meaning that it will be pulled further

symptoms.

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THE OUTCOME FOR THIS CONDITION IS GENERALLY VERY POSITIVE WITH THE CORRECT TREATMENT. It is estimated that 90% of sufferers are pain-free within 6 weeks of commencing a physiotherapy rehabilitation program. The following steps will help.

• Pain relief. Initially rest from provocative activities is recommended, with the use of ice advised for any obvious swelling following a strenuous bout of activity which has aggravated the pain.

• Range of motion and muscle length. Your physiotherapist will assess whether you have a limited range of motion in your knee, hip or ankle joints and address this if any of them appear to be contributing to the problem.

This can be done through passive or active stretching, soft tissue massage, use of foam rollers and other methods.

• Strength and control. It is important to address the cause(s) of the issue. If it is suspected that weakness of the VMO (as discussed above) is to blame, then a graded strengthening program will be implemented.

This generally begins with fairly simple exercises in non or partial-weight bearing positions, progressing into more strenuous

A hip strengthening program may also be implemented, which largely involves 10 | SUBSCRIBE to GHG

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exercises as strength is built up.

of

the

gluteal

muscles

responsible for hip control.

• Correcting poor technique. You may have developed poor habits as result of experiencing knee pain. This may include a

modified

walking

pattern,

squatting

technique or jumping method. This can also be addressed by retraining these activities.

• Specific activities. Finally, the elements which are important to an individual’s usual physical activity can be addressed. An elite athlete will need to make sure that their speed, power, proprioception and agility are at an optimal level before returning to competition. Even those who do not compete at an elite level will likely have certain hobbies or exercise routines they may need help

.........................................................................

strengthening

returning to safely.

• Other treatment modalities. The use of ultrasound, heat packs, electrical stimulation, including

SCENAR

therapy,

soft

tissue

massage and others may be necessary to speed up or aid in the recovery process.

Your physiotherapist can advise what is most appropriate for you.

In the next issue of Great Health GuideTM, we will review ankle sprains and Achilles tendon injuries.

Margarita

Gurevich

BPhty,

is

Senior

Physiotherapist at Health Point Physiotherapy with a Diploma of SCENAR Therapy in Moscow SCENAR Centre. Margarita extensively uses Clinical Pilates, SCENAR therapy and other evidence-based techniques in women’s health.

Editor’s Choice ANY GIVEN MONDAY:

Sports Injuries and How to Prevent Them

Dr James R Andrews & Don Yaeger Dr Andrews, an orthopaedic surgeon, sports medicine pioneer and consultant, distils his practical wisdom and professional advice to combat a growing epidemic of injury among young athletes.

Any Given Monday is a sport-by-sport guide to injury prevention and treatment, written specifically for the parents, grandparents, and coaches of young athletes. Dr Andrews covers every major sport,

Now $25.75 Booktopia may vary prices from those published.

Postage $6.95 per order AUST/NZ

including football, gymnastics, judo, basketball, tennis, baseball and more.

Paperback. Published 2014

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of Your Skin Words Dr Michael Rich

Design Oleksandra Zuieva

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T

ake Care

products and cosmetic technologies available these days to help your skin

look its best but in order to achieve amazing results there are certain things you shouldn’t forget.

........................

T

here is a huge amount of skincare

3. RUBBING AND SCRATCHING YOUR ECZEMA Dry itchy skin will only be made worse by rubbing and scratching your eczema. Instead, apply a cold washer or water spray, or a nonirritating moisturiser, or even a topical steroid treatment as advised by your doctor. Be

A DERMATOLOGIST CAN ENSURE THE BEST SKIN CARE POSSIBLE FOR YOU. would never do to their own skin and would advise you to avoid: 1. FORGETTING YOUR SUNSCREEN The sun’s harsh rays not only cause premature ageing, but substantially increase your risk of skin cancer. Australians have the highest rate of skin cancer and melanoma worldwide, affecting both the young and old. Protect yourself from lines, wrinkles, or worse. Apply SPF 50+ sunscreen regularly, avoid sunbaking or prolonged sun exposure and don’t forget protective clothing and eyewear.

2. PICKING AND SQUEEZING YOUR ACNE As tempting as it sometimes is, the worst thing you can do to a pimple is pick and squeeze it.

It will cause increasing redness and swelling and more than likely leave a scar. Find a gentler alternative, apply an alcohol based solution, or Clearasil containing benzoyl peroxide, or an antibiotic lotion to treat the affected area regularly.

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Here are ten points that most dermatologists

sensible. Rubbing and scratching will simply prolong the scratch-itch cycle causing more inflammation and increasing your discomfort.

4. FORGETTING TO REMOVE YOUR MAKEUP Sleeping in your makeup is a recipe for disaster for your skin. Congestion of pores and acne are the likely outcomes and so the vicious cycle begins. You wear more makeup to cover the blemishes and you continue to sleep with extra makeup, which makes the problem worse.

Sleeping in your makeup will also promote milia, tiny hard balls of keratin that look like acne and need to be manually extracted. It takes less than 5 minutes to remove your makeup at night.

Make this an essential part of your daily skin care routine.

5. WEARING YOUR MAKEUP TO THE GYM Wearing your makeup to the gym is simply a bad idea. Makeup will mix with sweat while you exercise. This will block skin follicles and cause congestion and acne.

If you are feeling very self-conscious then consider a tinted moisturiser or sunblock as an alternative.

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10. CHOOSING

AWAY YOUR

PRODUCTS NOT

SWEAT WHILE

SUITABLE TO YOUR

EXERCISING

SKIN TYPE

Sweating in its own

The products that

right, whether you

are

© Depositphotos.com/g_studio

6. NOT WIPING

are wearing makeup or not, can cause congestion and acne. Keep a towel on hand at the gym

immediately afterwards to freshen up and protect your skin.

7. NOT WEARING THONGS IN THE GYM SHOWERS

Unless you want warts and tinea on your feet, invest in a pair of rubber thongs to keep your skin free of viruses and fungus!

8. OVER-EXFOLIATING YOUR SKIN Too much exfoliation can leave your skin feeling a little raw. Be kind to your skin. If we inflame skin too much through repeated treatments that traumatise, we will do more

for

dry skin are very different

to

the

products that are suitable for oily and acne prone skin.

Don’t simply follow trends. Seek advice from your skin doctor about what is best for you.

When it comes to skincare, it is important to talk to a professional to ensure you don’t do anything that may damage your skin permanently. If you are concerned about your skin, seek out a cosmetically and dermatologically trained doctor who can provide you with up-to-date, carefully considered and individually tailored information on how to manage and improve your skin.

Dr Michael Rich is a Dermatologist and Cosmetic Surgeon and the founder of ENRICH, one of Melbourne’s leading Dermatology, Cosmetic Dermatology and Cosmetic Surgery clinic.

damage than good. Excessive inflammation

SKIN FITNESS

can cause worsening of pigmentation and

Safe & healthy skin care

blood vessel formation.

by Hugh Molloy & Garry Egger

Acidic products inherently dry out your skin.

Skin fitness explains: • causes of dry, rough skin • persistent acne • limp, lifeless, greasy hair • many simple remedies

Too many will simply dry it out too much. The

Paperback. Published 2012

9. USING TOO MANY ACIDIC PRODUCTS

skin will not appear rejuvenated, but inflamed and scaly. Be sensible. Less is definitely more.

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to keep your skin free of pimples. Shower

...............................................................

and wipe away your sweat as your exercise

suitable

NUTRITION

© Depositphotos.com/zi3000

A llergy

Design Oleksandra Zuieva

Š Pexels.com

Words Dr. Helen Dodd

Part 1

food

life, but many people are faced with omitting certain foods from their

diet due to allergic reactions to these foods.

A food allergy is quite different from food intolerance, which will be discussed in a future issue of Great Health GuideTM. A food allergy is an immune response to a specific protein within that food. The body reacts to this protein, believing it to be foreign and harmful.

.............................................

N

utrition is very important to a healthy

welts anywhere on the body, dizziness and changes in blood pressure. While some of these signs and symptoms may appear in a mild form initially, continued exposure to the allergen will increase the severity of the allergic reaction. In severe cases, it may be a life threatening reaction due to restricted airways and an increased heart rate requiring hospitalization. In some cases only a very small amount of the actual food may cause serious life-threatening allergic reactions.

SIGNS AND

WHAT FOODS MAY

SYMPTOMS.

CAUSE A PROBLEM?

The allergic symptoms

There are many foods

can include breathing

that

problems,

reactions.

of

the

swelling

The

main

culprits are egg, cow’s

larynx,

milk, peanuts and tree

swelling of eyes and

nuts such as Brazil nuts,

face,

pain,

almond and cashew,

vomiting, hives or red

several seeds such as

and

stomach

sesame, wheat, rye and

SERIOUS LIFE-

oats. Certain species of fish can be a trigger but

THREATENING

ALLERGIC REACTIONS

ARE REFERRED

TO AS AN © Pexels.com

allergic

lips,

tongue

mouth,

trigger

ANAPHYLACTIC

SHOCK. GHG Disclaimer – please read

often shellfish (crabs, prawns, oysters etc.) are the major concerns.

It

is

not

just

the

foods that contain high protein but many fruits and vegetables are also a problem.

Many are favourites such as strawberries, kiwifruit, mango, oranges and bananas.

These foods may have been able to be eaten in the past but allergies can develop at different times.

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reaction to a bee or wasp sting, at present there is no cure for a food allergy. However children often ‘outgrow’ the food allergy to cow’s milk and eggs as they become adults.

Thus the body has become immune to the allergen and as adults, they can eat moderate amounts of the problem food. However most adults seem to be very reluctant to eat foods that caused problems in childhood.

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HOW CAN FOOD ALLERGIES BE TESTED? Many of the allergic reactions may only be mild or moderate and patients do not think there is any need to see a doctor. A few hives, redness and itch or a slight swelling of the lips are ignored. These are the early signs of an allergic reaction to a food. Often it is difficult and hard to work out what has caused the problem as the milder symptoms may not show immediately and may be delayed for 24-48 hours later.

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While there is treatment available for an allergic

..............................................

CAN A FOOD ALLERGY BE CURED?

However it is very important to have all food allergies diagnosed by an allergy specialist, using a Skin-Prick Test. This involves placing a drop of a serum that contains the allergen onto the patient’s

Recommended

Reading

forearm or back and a small needle prick is made so the allergen goes slightly under the skin’s surface. These tests may not always confirm the suspected food. Blood tests are a less common method of diagnosing food allergy, but they are much more expensive and not necessarily more accurate. Blood test are used to help confirm a Skin Prick Test or when a serious allergy is suspected. In this case an allergen is not tested on the patient as in the Skin Prick Test, but placed in contact with patient’s blood in a laboratory dish; if the patient is sensitive to that allergen, the patient’s blood containing antibodies will react with the allergen and cause the blood to coagulate.

SUMMARY OF FOOD ALLERGY: • is different from food intolerance

FOOD TO SOME, POISON TO OTHERS. The Food Allergy Detection Program

by Terry Traub

• can cause life threatening symptoms • is caused by many and various common foods

Will help people find what foods are causing

• can be tested for with Skin Prick Test

their distress or allergy problems. It is a

• can not be cured

handbook, an allergy detection book and a

In the next issue of Great Health GuideTM, Food Allergy Part 2 will discuss treatments for severe allergic reactions, such as using an EpiPen® (epinephrine injection) Auto-Injector.

However education is the key and vigilance

© Depositphotos.com/IgorKlimov

will keep the family safe.

cookbook all in one. What initiated this book was the fact that none of the elimination diets at the time took into account that many individuals could not digest soluble fats. Also, all the diets were in food form, without any instruction on how to include these foods in meals. This book uses the menu method to

Helen Dodd BSc. BPharm. PhD, is a retired

detect problem foods.

pharmacist, continuing to provide information

Paperback Published 2011

and education on nutrition and diseases that affect modern society. Helen may be contacted via GHG. GHG Disclaimer – please read

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EXPAND YOUR IDEAS WITH NEW AND OLD VEGETABLES

Vegetables!

Fun with Food: Words Jessey Telford

your taste buds dislike. It seems like

everyone struggles to get the recommended intake of vegetables into their diet. Only 1 in 20 adults in Australia reach the recommended intake. Yes, we all know how essential

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vegetables are for you; the question is, how do you increase your vegetable intake into your daily meals without your taste buds knowing?

Well, here are seven different ways you can increase your vegetable intake into your meals or snacks: GHG Disclaimer – please read

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groups that your body loves but

............................

V

egetables are one of those food

Design Oleksandra Zuieva

1. Grating them into sauces or curries: A

with spinach, carrot and cucumber is a yummy

great way to hide the vegetables is to grate

way to start your morning!

them into a sauce, for example a pasta sauce.

Grating vegetables such as carrot, parsnip and zucchini are amazing to blend and add richness to sauces and/or curries.

2. Slow cooking: Adding lots of vegetables into your casserole will make it not only a great consistency but also add to the whole flavour.

As they are cooking for a long time it will make

5. Veggie patties: A great tasting additive to your meal is to mash cooked vegetables such as carrot, chickpeas, cauliflower and peas all together. Add an egg to the mash and turn it into a patty. Lightly fry to crisp the patty with a teaspoon of oil in a hot pan. This is also great for a snack!

your vegetables soft and they will blend into

6. Cauliflower or broccoli and potato mash:

the casserole’s sauce. Using a packet of frozen

Mashed potatoes hide the taste and texture

vegetables that has a high amount of fiber,

of other vegetables very well. By adding half

will not only speed up the blending process

the amount of mashed potatoes to mashed

but also help your digestion.

cauliflower or broccoli you can mask their

3. Veggie chips: Be creative with your meals,

strong flavor.

don’t just put a serving of steamed greens

7. Eating out: If you are eating out make sure

on your plate! Steamed greens always get

that you order a salad first, this will ensure

boring quickly. Chop up some zucchini,

that you get your intake of greens before your

carrots and capsicum. Put the vegetables onto a tray with baking paper. Spray lightly with oil and sprinkle with pink Himalayan rock salt to taste. Put them in the oven for 30 minutes at 180 degrees Celsius or alternatively use an air

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fryer, with the directions as instructed.

4. Smoothies and juices: Now this is a common way to increase your vegetable intake. Adding two fruits e.g. apple and blueberries GHG Disclaimer – please read

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main meal is served. This will also prevent you from overeating or snacking on the bread!

If you have food that you may not like the taste of, add some seasoning. Adding heaps of flavour for variety will help you increase your vegetable intake. Our taste buds can get bored with bland foods and crave powerful dense flavors, hence this is why we go for chips or chocolate. Therefore, playing with your herbs and spices will keep cravings. Spices include rosemary, basil, chives, thyme, nutmeg and the list goes on!

They will help you make your vegetables exciting and tasty!

Editor’s

Choice TRY IT! EAT MORE

VEGETABLES By: DK

....................

your taste buds entertained and prevent

THERE ARE MANY POSITIVES THAT COME FROM INCREASING YOUR VEGETABLE AND FIBER INTAKE. They help to improve your general health, your digestion and satiety. Also the increase in micronutrients will help your skin, energy levels and sleep. So get creative with those veggies! Your body will love you for it! To learn more about your body and be informed about the correct nutrients needed in your everyday meals, contact a health professional.

KEY SUMMARY POINTS: • Be Creative! Always try different methods of cooking e.g. veggie chips.

• Grate and blend vegetables into your food to disguise the taste.

• Seasonings are your best friend at making

• find new veggies • use herbs & spices • cook in new ways • color your plate Make vegetables the star attraction in a meal with Try It! Eat More Vegetables.

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vegetables taste delicious!

Jessey Telford is a university accredited nutritionist, fitness expert and Director at Locford Nutrition and Fitness in Melbourne.

She believes that food for a healthy lifestyle should be easy and still taste delicious. She may be contacted through the website or her email.

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Try It will:

Your Brain:

T

Words Delia McCabe

Part 1

F

eeding

Design Olha Blagodir

here is a great amount of confusion and uncertainty prevailing about what nutrients are required to feed the

brain optimally. This is the first of two articles on the best foods to feed your brain. Here, a brief description of the brain provides a foundation for a discussion about the most important nutrients, fats and oils.

THE BRAIN:

With the brain being the greediest organ in your body, it has always been surprising to me that people pay so little attention to feeding it.

The brain weighs approximately 1.3 to 1.4 kg (about 3 pounds) and contains about 160,000 km (100,000 miles) of blood vessels and about 100 billion sophisticated and specialized cells called neurons that each have between 1,000 and 10,000 links (synapses) between them. At any given moment your brain is processing

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about 100 million pieces of information.

THE BRAIN IS A VERY BIG AND VERY BUSY PLACE IN A VERY SMALL SPACE. GHG Disclaimer – please read

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Thinking occurs across this vast network of

Manufacturers also preferred the warm-

cells, chemicals, membranes and molecules,

weather omega-6 fats, as they did not become

linking thoughts, ideas and memories, which

rancid as easily as the omega-3 fats. Therefore,

generate moods and behavior, in what can

a combination of ease of cultivation and

potentially be a beautifully orchestrated

harvesting, coupled with easier manufacturing

process. This vast network is supported by

and higher profits means that now we do

the same nutrients that support the rest of the

not have significant omega-3 fats in our diet.

body. Many nutrients are required in greater

The manufacturing process that produces

quantities for the brain and are significantly

vast quantities of omega-6 oils, makes use

more important for brain function than for

of inexpensive and very efficient methods

general bodily functions.

of extraction, which damages the delicate omega-6 fat molecules. So, even though most

FATS AND OILS IN THE BRAIN: The dry weight of the brain is 60% fat and although the body can convert most of the fats required for the brain from the carbohydrates we consume, there are 20% to 25% of fats that have to come directly from our diet. These are essential fatty acids (EFAs). They are called essential fats since the body cannot make them and the brain requires them to function optimally. They are chemically polyunsaturated fats. These fats have the amazing capacity to allow electrical stimuli to be used very efficiently when our neurons communicate with each other via specialized signals.

Where are EFAs found?

About 60 years ago, when farmers realized that it was easier to grow warm-weather crops for seeds, from which omega-6 fats are derived, they started growing more to the exclusion of omega-3 fats, which are derived from coldweather seeds. Thus, most people today consume too much omega-6 and not enough

people are consuming too much omega-6 fatty acid, it’s generally in a damaged form. Dry skin, brittle nails and hair, hormonal challenges, cracked heels as well as moodiness, coupled with memory and learning difficulties are all possible signs of a deficiency in omega-3 fatty acids.

THESE ESSENTIAL FATTY ACIDS COME IN TWO FORMS: OMEGA-3 FATTY ACIDS AND OMEGA-6 FATTY ACIDS.

omega-3 fats.

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The ‘no-fat’ and ‘low-fat’ diets that inundated the dieting mind-set for many decades, did not take into account the critically important role that fats and oils play in our health, specifically our mental health. It is an unfortunate fact that some dietary trends are difficult to change, even when new scientific evidence proves beyond a shadow of doubt that the data were severely flawed. Ironically, the very organ that requires the right fats and oils to function optimally, is the same one that needs to incorporate new data and battles to do so when it is deprived of these essential fats...the brain.

THE RIGHT FATS AND OILS FACILITATE IMPROVED COGNITIVE FUNCTION, MOOD, MEMORY AND LEARNING CAPACITY.

.............................................................................................................

CHANGING DIETARY TRENDS:

important to be very choosy about the fats and oils that you use, which are susceptible to damage from light, heat and oxygen.

Focus on organic, cold-pressed EFA blends, organic cold-pressed olive oils and coconut oils. Consuming crushed flax, sesame and sunflower seeds, along with other organic nuts will provide your brain with the correct fats and oils. As well, it is very important to avoid shelf-stable cooking oils and spreads, which include damaged trans fats and other toxic compounds that introduce the wrong kinds of fats to your delicate brain.

In the next issue of GHGTM, Feeding Your Brain Part 2, will delve into the importance of unrefined carbohydrates and clean protein for optimal brain function and the achievement of genetic potential.

Delia McCabe, MA(Psych) is a PhD candidate in nutritional neuroscience, researching the relationship between specific nutrients and female stress levels. Her book Feed Your Brain – 7 Steps to a Lighter, Brighter You! is available below. Visit Delia at her website.

FEED YOUR BRAIN –

7 Steps to a Lighter, Brighter You! Stop struggling, start living

by Delia McCabe

The right fats and oils provide your fat-hungry

RRP $34.99 Now $26.95

brain with the right building blocks to provide optimum nourishment for neuronal functioning and synapse synthesis. It is therefore very

Paperback: Published 2016

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Booktopia may vary prices from those published.

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FITNESS

B

e a good All-Rounder Words Kat Millar

Design Olha Blagodir

D

o you ever look at people who are great at sport and wish that you were too? Some people start a sport

as a child and continue it right through to adulthood, practising regularly, mastering their craft and putting a great deal of time into their discipline week after week.

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.............................

© Depositphotos.com/Maridav

BEING AN ALLROUNDER HAS ITS BENEFITS AND DOESN’T MEAN A COMPLETE OVERHAUL.

I recently watched a clip about Tony Hawke, a former pro skater, who at 48 years old, landed a ‘900’; a trick where the skateboarder makes two-and-a-half horizontal spins in the air before landing. These people are so inspiring and started me wondering what could have happened if I’d continued with some sports I enjoyed at school.

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I dabbled in sport as a child and teenager, but

the occasion calls for it. If a friend asks you to

I never pursued any one of them long enough

go rock climbing, you don’t have to make an

to consider myself really good at any of them.

excuse to get out of it because you don’t feel

I was only really good at exercising in the gym

strong enough. If your family decides on a

and going for runs. I can catch a ball, run fast,

ball game at the beach, you can jump right in,

fill in on a netball game and I can smack a

knowing you’re fit enough to enjoy it. If you are

tennis ball around. So I’m going to call myself

late for a bus, you know you can run and catch it.

an all-rounder.

STRENGTHENING VARIOUS MUSCLES HELPS TO REDUCE THE RISK OF INJURY I went on a big hike with a friend once and when we got to the end, neither of us had the car key. So we had to walk miles looking for the key on rather rugged, hilly terrain. It started

HERE ARE MY TOP TIPS ON HOW TO BE A GOOD ALL-ROUNDER: 1. UNILATERALS

If you work out with weights, incorporate some single arm and single leg work. This can help you with your co-ordination, balance, mobility and strengthening your stabilising muscles.

E.g., doing a single leg squat requires your body to turn on more muscles than doing a standard bi-lateral squat with both feet on the ground.

getting dark and there were so many times that

Your core muscles need to switch on to keep

we nearly slipped. Both of us are into training

you balanced and the stabilising muscles

and we commented on the fact that our single-

around your ankle, knee and hip will need to

leg work and stability training really came in

switch on. Instead of doing barbell shoulder

handy as we managed to prevent ourselves

presses, try one arm shoulder presses using a

from falling.

dumbbell and feel your abs kick into action.

When you take your body through the same motions day after day, that’s when injuries can

2. NEW GROUP CLASSES

happen. Mixing body movements up helps

Doing new group classes offer a range of

reduce that risk. Training to be an all-rounder

different movement patterns that your body

doesn’t mean a complete overhaul. It may

is probably not used to. One of the many

mean just a few small changes that can make a

advantages to doing classes, is all the different

big difference. Try changing something small

planes of movement that are used. This

each week to keep things fresh and interesting.

requires you to move in new and different

If you’re a spontaneous person, it means you’re more ready to be ‘up for anything’ if 28 | SUBSCRIBE to GHG

ways, challenging your body and mind.

For example, instead of continuously running, GHG Disclaimer – please read

doing a class such as an aerobics could have you lifting your legs and arms, moving laterally, jumping, kicking and all sorts of other varied movements. Plus, it’s fun. This helps you be able to move in a range of ways, which is a key to being a good all-rounder.

3. TRAINING A BUDDY’S WAY

Working out with a friend is a great way to get ideas from each other. Everyone tends to do things slightly differently and there are normally a few tips and tricks you can pick up by training with a friend. You can take turns planning the session. E.g., if you have some great HIIT exercises to do outside, you could take your friend through it with you. Maybe © Depositphotos.com/ william87

you have a friend who is great at yoga or Pilates and could take you through a session.

4. SAMPLE ALL-ROUNDER WEEKLY PLAN

Monday – Resistance program 1 followed by skipping intervals GHG Disclaimer – please read

................................................................................................

which happens mainly in a forward motion,

Tuesday – Boxing class + foam rolling + stretch session Wednesday – am – Walk or rest; pm - Yoga Thursday – Resistance program 2 followed by short cardio of your choice Friday - Dance class Saturday – Rest Sunday – Long walk outside or a bike ride This plan gives you some ideas about how to mix and match your week. Remember to work up slowly if you’re not used to exercising so often. And make sure to tweak it to suit your preferences and lifestyle. Go play!

Kat

Millar

is

an

award-winning

figure

competitor, fitness lecturer and NLP practitioner and has a passion for nutrition and behavioural psychology. Kat offers a range of programs for total body transformation and can be contacted through her website or her Facebook page.

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Training strength Words Michael Dermansky

Design Olha Blagodir

BUILD STRENGTH TRAINING INTO YOUR EXERCISE SESSIONS.

as a major component of their

exercise program, to be fit and prevent injuries. Where ever women want to take their fitness training in the long term, be it to run a marathon or just to lose weight and be more toned, the starting point should be strength training.

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Without a good base of body strength, particularly in the major postural muscles, you put additional and unnecessary load on the joints and other structures that cause injury and prevent you obtaining the most from your exercise program. It is important to check with your medical practitioner before

beginning

any

new

exercise

program.

GHG Disclaimer – please read

Š Depositphotos.com/ spwidoff

importance of strength training

......................................

M

ost women underestimate the

THESE THREE MUSCLE GROUPS ARE MOST IMPORTANT:

2. Strengthen your quadriceps (front of

1. Strengthen your gluteus maximus (your

that supports the knees and is also a major

bottom) muscles – This is a major muscle

postural muscle used for movement. Lack of

group that helps keep you up straight, keeps

strength in this muscle group reduces your

the pelvis stable and supports the lower back.

ability to run, cycle, do aerobics and most

It is the major muscle group that should work

forms of cardio exercise.

when you walk, run or climb up stairs. If they are not strong, it increases the load on the back and hips, which may cause injury.

My favourite exercise to work on gluteus maximus is bridging:

thigh) muscles – This is a major muscle group

One of my favourite exercises to work on this muscle is lunges: • Stand with one leg in front of the other, shoulder width apart

• Lie on your back with your knees bent • Lift one leg in the air

• Lower your body down, bending both knees and ensuring your front leg does not go • Lift your bottom up so that your body is

over your toes

straight

• Hold for 3 secs, then lower your bottom down • Repeat 10 times per leg GHG Disclaimer – please read

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3. Core stability - Improving your core stability is the first step in restoring your normal abdominal muscle tone and improving the control of your lower back. It is important that these muscles are strengthened in a controlled manner that doesn’t encourage too much load on the lower back by working at a level that you cannot control.

The following is a great starting point for training your core stability: • Lie on your back with your knees bent

• Draw your stomach muscles in gently, just below your belly button, without flattening your back

• Maintaining this abdominal contraction, lift your leg up in the air and out to the side • Bring the leg back into the starting position • Repeat 10 times per side Seeing

a

instructor,

well-qualified exercise

physiotherapist

trainer,

Pilates

physiologist

specialising

in

or

exercise,

even for a few sessions, can help guide you to your ideal exercise program and help achieve your goals

THESE THREE EXERCISES ARE A GREAT STARTING POINT FOR BUILDING YOUR POSTURAL STRENGTH IN YOUR EXERCISE PROGRAM, BUT THEY ARE JUST THE BEGINNING. Michael Dermansky is a Senior Physiotherapist and Managing Director of MD Health Pilates, with 17 years’ experience of treating clients

• You should be able to slide your hand in

from all walks of life, from 6 year-old children all

under your lower back without getting it

the way to the age of 92. He can be contacted

squashed

through his website.

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mindset

Š Depositphotos.com/Sarunyu_foto

nstincts &

Primitive Brains

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Words Kelly Fryer

Design Olha Blagodir

GHG Disclaimer – please read

© Depositphotos.com/ balein

I

Animal

C

hange as we know is fast becoming one of the only constants in business so you would think that the process,

the feelings and the outcomes would be much easier for us all to deal with. But this isn’t the case. Animal instincts and primitive brains come to mind. Let’s explore this.

So why is all of this happening?

When we become fearful of a situation we tend to work from the primitive part of our brains and repeat primitive behaviours and patterns.

Our male colleagues jump into ‘protector mode’, having to feed and hunt and gather.

They start to display behaviour that puts them

A change is announced at work: a merger, an

in the alpha male spot. And all of a sudden we

acquisition or employee cuts for efficiencies or

are surrounded by peacocks, lions and wolves.

cost saving. At first, although shocked (maybe), you deal with it and feel OK. Then the jungle drums start thudding and you notice panic setting in. Behaviours change, gossip starts and you too start to change the way you feel about the change and about your ability.

There can only be one male in the pack and so the fight begins. The peacocks start fanning their feathers to show who has the brightest display and the wolves start to break up the pack. The office becomes filled with howling, roaring and feathers, as the males in the group try to

Ordinarily you know you are good at your job

display their inner alpha male, eager to survive

and you hope you will be OK. You’ll wait and

the change and fearful of what people will

see what happens and if you do have to leave,

think of them if they don’t survive the change.

you can do so with some money in your pocket and find a new job, start your own business or take the opportunity to learn some new skills and start a new career path. You are still feeling quite calm.

And then it starts.

People around you are starting to belittle each other, ‘I’m better than you’. In meetings or during work people are stamping all over each other, shouting loudly, ‘pick me, pick me; you

As women, we see the displays, the roaring and the howling and think to ourselves, ‘I don’t like that behavior’ and we let them fight it out, hoping that our credibility and integrity will be enough to get us through the change. We become insular, avoiding as much as possible the testosterone around us. Then we start to doubt ourselves, our skills and our future and wonder what we will do next if we don’t survive the process.

need me, you know you do’. You then begin to

By and large because we don’t like the

wonder why you would want to stay working

atmosphere that has been created at work, we

with people that would do this to each other

start to see ourselves in different jobs, maybe

and ask, ‘is this a culture I want to stay in any

starting our own business, although we think,

longer?’

‘that seems quite scary and I don’t know if I

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BELIEVE IN YOURSELF & AFFIRM YOUR CONFIDENCE & GREATNESS.

could do that’ because our confidence is now at an all-time low.

We love the job and until recently loved the company, but think, ‘I can’t stay in this environment, but can I really afford to leave?’.

So we sit and wait, hoping that everything will work out well and we don’t really need to make a decision because it will be made for us. ‘If I get a job in the new structure, then great and if not, I’ll find something’.

We become the shoulder for our colleagues to lean on because we are so quiet and

Kelly Fryer, Founder at Chrysalis Consulting, has a BSc in Psychology and is currently undertaking a PhD in Organisational Change and the Courage of Leaders. Kelly is a qualified and accredited Executive Coach and lives in the UK. Kelly can be contacted at Chrysalis consulting.

composed and everyone wants to know, ‘how are you staying so calm?’, but they continue to make digs at you during the conversation to demonstrate that they ‘really’ are better than you in the hope that you too will start to crumble. You smile nicely, carry on working and wait until you are home with a glass of wine before letting out all of your emotions. You are now in your primitive brain and blending into the background like a peahen.

TOP TIPS • Believe in yourself – Create a ‘change’ affirmation that reminds you of

your

greatness

yourself • If you must step into the lion’s den, claim your spot as the alpha in an authentic, credible and nice way-No need for claws or feathers.

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© Depositphotos.com/ alphaspirit

• The animals will self select – Focus on

Š Depositphotos.com/ pat138241

T

ruth

Never Lies Words Terry Sidford

Design Olha Blagodir

As American actress and singer Pearl Bailey

I see my clients as creative, resourceful and

once said, ’You never find yourself until you

whole. They do not always need all the answers.

face the truth.’ But what is the truth? And

As a coach, my job is to ask powerful, thought-

how does one do that exactly? And why am I

provoking questions that bring clients back

discussing this now?

to their inner-knowingness. I believe they are

I was inspired to write about ‘truth’ because it recently became the topic of conversation not only in my own professional practice, but also in my personal work as well. I realize that I use truth as a guiding light for myself and my clients.

Truth can be your inner wisdom, god, intuition, spirit, universal truth, laws of the universe and more. There are truths in this world that most people of all walks of life can agree on. Truth will always be there. The challenge is knowing

fully capable of finding the answers that will best direct them to make decisions and create goals. They can choose what steps they need to take that will take them onto their desired path or to their chosen destination.

I want to remind them to use the tools they already have, to find support and belief in their own innate abilities. They have the tools and presence to keep them going when they get stuck or forget they have the answers and abilities to find the truth.

that it is there for us and how to access it. If we

Here are some quick tools for you to use to

take the time to quiet our minds and be still,

help differentiate ‘what is and is not’ the truth

meditate, pray, or just be in nature and listen,

for you:

we can access our truth to any question.

THE TRUTH NEVER CHANGES. IT IS CONSISTENT. IT NEVER LIES.

1.

Take time to be aware: thousands of thoughts are running around in your head on a daily basis. Just because you are thinking a thought doesn’t mean it is true.

To separate fact from fiction, take time to challenge your thoughts. Ask yourself, ‘Is this thought in alignment with my best self, or is it taking me away from my best?’

2. Ask yourself the question: in any situation where you find yourself questioning either yourself or the situation, ask yourself, ‘What is the truth about this?’ To find out, go within

As acclaimed author Michael Levy says, ‘You

and be quiet, sit still and stay calm. Listen

can bend it and twist it…You can misuse and

for the answer. Then ask yourself one more

abuse it…But God (higher power, spirit or

question about your answer: Is this truth

inner wisdom) cannot change the Truth.’

or fiction? If you listen to your own inner

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revealed.

3. Make a list of the thoughts or beliefs: these are thoughts and beliefs that you want to change. Create the new thought or belief and replace your old thought or belief with it. Take this list with you during your day. Visualize a delete button, when an old thought or belief appears, then replace it with the new thought. Be patient, as it takes 21 days to create a new habit.

4.

Create a board with pictures: this will reflect your new thoughts and beliefs.

Think about not only who inspires you, but also where and what inspires you. Start by

or printing quotes, or perhaps gathering postcards and photos that inspire you.

5.

Send yourself a message: have a daily message on your phone, reminding you of your new way of thinking. It can be as simple as, ‘Remember today is a new day to create new thoughts and beliefs’.

Try these exercises and let me know what you experience from using these tools.

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, which she believes is her own life’s purpose. More information is available from her website.

© Depositphotos.com/ PixelsAway

ripping pages out of a magazine, clipping

.......................................................................

knowingness, the correct answer will be

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“Peer pressure and social norms are

powerful influences on behaviour, and they are classic excuses.”

© Depositphotos.com/kavita

- Andrew Lansley

Relationships

Š Depositphotos.com/michaeljung

R

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Words Martin Gladman

Design Olha Blagodir

GHG Disclaimer – please read

© Depositphotos.com/ belahoche

Honesty in elationships

W

e all know that honesty is a key ingredient to developing a good relationship and equally so, we

all know what happens when we shy away from the truth. Either someone gets hurt or we end up living a lie. So if we know that the outcomes of being dishonest aren’t great, then why do we struggle to be honest with ourselves and our partners in the first place?

Often when I talk to people about the concept of ‘getting honest’, the first thing that they jump to is the idea of needing to give someone ‘a piece their mind’. They recall all the annoyances, frustration or critical things that they’ve wanted to say but haven’t given themselves permission to, up until that moment. Essentially, they go off, they list everything that has ever upset them in the relationship, usually in a way that is irresponsible and blaming, leading to quite a hurtful and destructive situation.

The problem with this approach is that the person expressing their mind seemingly feels better as they got to dump the weight of their irresponsibility onto another. However, the person on the receiving end can often be left in shock, feeling hurt, deceived and/or hoodwinked. It’s not an approach I recommend

© Depositphotos.com/ Wavebreakmedia

to develop a healthy relationship!

HONESTY ALLO RESPONSIBIL BLAMING OT THAT WE ARE GHG Disclaimer – please read

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What we need to understand is that this

The problem with this approach is that for

approach to ‘getting honest’ is in fact not

every lie that we allow, every moment we do

getting honest at all. Honesty is not emotional

not acknowledge or express what is there,

nor does it simply focus on one particular point

what we see or what we feel, it’s like planting a

or moment. It’s more holistic, taking in the full

weed into a garden that we then feed and let

picture. Honesty captures everything, all the

grow. We complain that it’s there but do not

beautiful things that are part of our lives and

take responsibly for the fact that we planted it

within who we are, as well as the not so great

there in the first place. And via this dishonesty

things or more accurately, the areas we need

and irresponsibly, we provide the perfect

to work on. So if we’re not seeing everything

environment for it to flourish, allowing it to

all at once, then we need to admit that there is

over shadow or take up space where other

a part of us that is being dishonest.

more beautiful, supportive and loving things

WHEN IT COMES TO OUR RELATIONSHIPS, GETTING HONEST DOESN’T NEED TO BE A BIG DEAL. By the nature of being human, we see and feel everything. We know when people are lying, we know when people are upset and we know when we have disrespected ourselves and/or another but we simply choose to turn

could grow.

Honesty therefore offers us an opportunity to stop and take stock. It’s like looking out into our garden and allowing ourselves to see all that’s growing, the flowers, the trees and the weeds.

It raises our awareness so that we can start to choose differently, to try new approaches and start to address the things that aren’t working whist still confirming and building all that does.

Getting honest simply brings awareness to what is already there and gives a voice to what is. Sure, if we have allowed too many weeds to grow then pulling out the garden might be the way to go. By the very nature that a weed could grow though it, proves that we have fertile soil and thus, a new garden can be planted afresh - this is the beauty that is on offer to us all.

a blind eye. We brush things aside because

So as a piece of homework, start practising to

we don’t want to know or we don’t want to

be honest, even if it’s only with yourself. Take

face the truth because we think it’ll be too

a look out into your garden and see how it’s

painful or difficult to deal with. We decide in

growing. Is it loving and bright or are their

that moment, it’s better to live a lie.

areas that need some work? If so, get working!

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towards the next step. If we make sure that those steps are truly loving, of ourselves and © Depositphotos.com/ Kostia777

all those around us, then that’s what we will plant and nurture in our garden and ultimately, what we get to live in and come home to.

So how honest are your relationships and how honest are they growing?

GHG Disclaimer – please read

.......................................

Honesty is but a movement that takes us

Martin Gladman is a social worker, counsellor, life

coach,

teacher

and

complementary

therapist working out of Melbourne. Victoria.

Martin has had the pleasure of supporting people of all ages, backgrounds and genders to work through the many challenges which can prevent them from living truly joyful and vital lives. Martin can be contacted through his website.

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Intimacy and Ecstasy Words Dr Matthew Anderson 46 | SUBSCRIBE to GHG

Design Oleksandra Zuieva GHG Disclaimer – please read

© Depositphotos.com/evgeny75

Radical

pretty incredible experience. In fact, most of us would say it is fantastic.

But sadly, many of us miss out on the most wonderful gift that romantic love offers us.

Today, however, you do not have to miss out because I am going to share that secret with you. Read on and enjoy!

In the context of a romantic relationship, radical intimacy means, giving one’s Beloved total access to one’s inner being (source, root) in a continuing act of loving self-revelation and sacrifice while simultaneously receiving the inner being (source, root) of one’s Beloved as a precious and sacred gift.

Total access to one’s inner being does not mean

....................................................................

E

veryone knows that falling in love is a

ego defenses and allow our partner to see who we really were, are and hope to be. This process can be frightening and extremely difficult if it is attempted outside of the context of romantic love. But romantic love creates a very special atmosphere in which we can find the courage and ability to bare our souls with our Beloved and in that process find a new and glorious vision of self and the other.

Radical intimacy introduces us to a preciously rare level of non-defensive vulnerability that allows a heart-to-heart flow of communication of words, touch, seeing and being seen and emotion that is almost completely unavailable to the non-initiated. Here, two

that we necessarily

lovers enter a world

communicate every

of closeness and

thought, feeling or

intense sensitivity

memory that exists

that transcends a

in our minds. It

normal relationship.

does mean that we

They slip easily past

sacrifice gladly our

the boundaries and

© Pexels.com

blunders of immatur-

THE WORD RADICAL LITERALLY MEANS GOING TO THE ROOT OR SOURCE OF SOMETHING GHG Disclaimer – please read

ity, defensiveness, sarcasm, hurt, a n g e r a n d misunderstanding into a space of

tenderness,

gentleness,

gratefulness and joy. Conflict becomes almost non-existent and in its place emerges an ever growing experience of grace and preciousness that permeates every interaction.

Radical intimacy produces a non-ordinary experience of relationship. It is so unusual that even its joy becomes difficult to tolerate and SUBSCRIBE to GHG | 47

THAT SHAPES

OUR DAILY

INTERACTION

WITH OUR BELOVED

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most couples will, after they have reached their toleration point, begin to unconsciously generate behavior that erodes it. This can occur in various ways but immaturity usually provides the most effective intimacy-blocking behavior. Couples at this stage will say hurtful childish things, become irritated by relatively insignificant habits or comments, add sarcasm to humor, offer criticism at inopportune moments and embarrass each other in public. The list of immaturity generated negativity is endless but the effects are immediate and the doorway to deep closeness begins to shut. In weeks the thrill disappears and a new status quo of livable GHG Disclaimer – please read

© Depositphotos.com/Wavebreakmedia

RADICAL INTIMACY, IN THE HANDS OF ROMANTIC LOVE, BECOMES A PROCESS

distance is established. Sadly, it is in this state that the majority of committed relationships live out their existence. Romance and the special connection that it created are gone and a new

Editor’s

Choice

sort of toleration takes root and the myth, that romantic love cannot endure rules.

The problem, contrary to popular opinion, even including those professionals that should know better, is not with romantic love and its inherent inability to last. The almost inevitable loss of the wonder and ecstasy of romantic love is due to four heretofore unacknowledged factors: • our inability to tolerate ecstasy and joy • partner inequality • immaturity

ACT WITH LOVE

• lack of radical intimacy skills

By Russ Harris

The good news is that each of these potentially destructive factors can be attended to so that a couple can rediscover or resurrect their experience of romantic love and allow it to become the defining context for their relationship.

If you want a free copy of my powerful exercises that help couples explore radical intimacy simply email me at DrA@mattcoyote.com and put Radical Intimacy in the subject line.

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I will send it to you immediately.

Reverend Matthew Anderson has a Doctor of Ministry specialising in counselling and has helped many couples and singles with

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ACT with Love shows how: • Relationships change • To stop struggling • To partner with love • To reconcile differences • To strengthen relationships Paperback

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relationship issues. His has a best-selling book, The Resurrection of Romance. Contact

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Matthew through his website.

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Booktopia may vary prices from those published.

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“If you could only love enough, you could be the most

powerful person in the world.”

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- Emmet Fox

Kidz Matters

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Problem eaters Fussy or Words Deb Hopper

extent. Fussy eating is very common in

pre-schoolers as they are encouraged to eat a wider range of foods but they are also at the developmental stage where they are learning about independence and experimenting with saying ‘no’.

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However,

many

babies

struggle

when

transitioning from breast or bottle to solids and this fussiness continues throughout preschool and into the schowol years.

There has been a lot of research on this topic and the points below can serve as a guide to when to get help.

GHG Disclaimer – please read

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that most families contend with to some

................................

F

ussy eating is a phase of development

Design Oleksandra Zuieva

1. A child eats fewer than 15-20 different foods or less.

or more regular health checks (12 months, 18 months, 2-year health check) that their child is having difficulties with eating.

3. They refuse to eat from one or more food groups.

Many

children

have

tantrums

have the balance or postural strength required to be able to sit up easily to eat, or they may tire quickly.

4. Psychological

stress.

Some

children

develop very real stress responses to of them being distressed around food or

and

meltdowns at meal times.

moving their body away from food.

TIPS FOR FUSSY EATERS The wide array of reasons listed above

WHY ARE KID’S FUSSY EATERS? There are many reasons why children struggle with fussy or problem eating. These may include:

illustrate why it is important to understand first what is the underlying cause of the fussy eating. Once you know, then you can really pin point how to help.

1. Mouth and chewing movements which are poorly developed.

However, here are a few guidelines to point you in the right direction.

2. Lots of children, even older children, struggle with co-ordination of

look or smell of food. Often they also don’t

being with food. Watch for warning signs

4. They refuse one or more texture type. regularly

processing.

physically can’t cope with the texture, taste,

2. A parent mentions to a professional at 2

5. They

3. Sensory

the

1. Make sure that your child is well supported when they are seated to eat. Make sure

mouth, teeth, tongue

that their feet

or their swallowing

are resting on

skills.

something

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secure, whether

WHEN SHOULD FUSSY EATING BECOME A CONCERN FOR PARENTS? GHG Disclaimer – please read

it’s a highchair foot rest, a box, or a stool. This is really important.

2. Make

sure

that their hips and knees are at 90 degrees, with feet sitting on something secure. This helps with children who have difficulty maintaining good posture.

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3. Use a plain plate. Often parents buy

REDUCING MELTDOWNS & IMPROVING CONCENTRATION:

a plate with their child’s favourite cartoon. Sometimes this works. But if your child is over sensitive to the

The Just Right Kids Technique

visual look of food then this needs to

by Deb Hopper

be simplified. Choose a plain white or

Paperback Published 2016

other coloured plate with no pattern

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or cartoon.

4. Encourage your child to serve themselves.

Every

small

interaction

with

food

is

important.

problem eaters to eat, download our free tip sheet here.

...............

For more great tips for helping fussy or

Deb Hopper is an Amazon #1 Best Seller author.

She is a practicing Occupational Therapist at Life Skills 4 Kids on the NSW Mid North Coast, Australia, she can be reached on her website.

Editor’s Choice I THINK, I AM!

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have control over their thoughts and words, and in turn, what happens in their life.

Hardcover Published 2008

“The love of the family and the love of

one person can heal.

It heals the scars left by a larger society. A massive, powerful society.”

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- Maya Angelou

© Antalya Developments Pty Ltd 2016

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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.