Great Health Guide: Jul/Aug 2022 by Great Health Guide

July / August 2022

Teenagers &

Body Image

MANAGE

Emotions when Communicating

Setting your

LIFE Goals!

Courage is

Contagious

NO TIME TO THINK • LONG-TERM WEIGHT LOSS • RUNNING IN PREGNANCY PART 2 • MANAGING FUSSY EATERS

ontents

GREAT HEALTH

SUCCESSFUL LONGTERM WEIGHT LOSS

Find strategies for successful long-term weight loss Dr Kenneth Wong

NO TIME TO THINK

How to create the landscape to think, feel & reflect Dr Jenny Brockis

NUTRITION

MANAGING FUSSY EATERS

Create a mealtime routine for your kids that is stress free Nicola Jaffrey

FITNESS

BENEFITS OF RESISTANCE TRAINING PART 2

Discover health benefits associated with resistance training Carrick Dalton & Margarita Gurevich

SUCCESSFUL LONGTERM WEIGHT LOSS 2 | GREAT HEALTH GUIDE

Dr Kenneth Wong

RUNNING IN PREGNANCY PART 2

Understand the health benefits of running in pregnancy Yvonne McKenny

Mindset Great Health

TAKING BACK CONTROL Dr Suzanne Henwood

MINDSET

TAKING BACK CONTROL

Find out how to take back control in challenging times

MANAGE EMOTIONS WHEN COMMUNICATING

How you can communicate respectfully & manage your emotions Mellita Bate

Dr Suzanne Henwood

COURAGE IS CONTAGIOUS

Inspire everyone around you to be more courageous Terry Sidford

RELATIONSHIPS

KIDS MATTERS

TEENAGERS & BODY IMAGE

How to encourage a realistic approach to body image in teens Jane Kilkenny

SETTING YOUR LIFE GOALS!

Create expectations that are achievable, then make them come true Dr Matthew Anderson

DISCLAIMER

GREAT HEALTH GUIDE | 3

Team

GHG

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS Dr Helen J. Dodd Dr William A. Dodd

The article Courage is Courageous, has inspired me to comment about two ladies who design the articles for Great Health GuideTM. They have been part of our team for many years and recently their country Ukraine, has been bombed, decimated and reduced to rubble, with thousands of civilians being killed by their neighbour, Russia.

LEAD DESIGNER Oleksandra Zuieva DESIGNERS Belhamra Mehdi, Belinda Nelson

CONTRIBUTING WRITERS Dr Matthew Anderson, Mellita Bate, Dr Jenny Brockis, Carrick Dalton, Margarita Gurevich, Dr Suzanne Henwood, Nicola Jaffrey, Jane Kilkenny, Yvonne McKenny, Terry Sidford, Dr Kenneth Wong.

CONNECT WITH US:

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

At the moment, they and their families are safe. These ladies have sent us many stories of this terrible and unnecessary war that is being waged on them. Many ordinary civilians, men and women, have become heroes while helping their neighbours to survive this senseless war. These are the unsung heroes of Ukraine. We salute you!

At this time there are many uncertainties in the world and articles in this issue reflect and discuss how we can respond to this ongoing situation. No Time to Think and Taking Back Control provide very important messages on how we can live our lives to the fullest without losing hope for ourselves in the future. Manage Emotions when Communicating describes the importance of maintaining control of our emotions even when we are in difficult situations. The article, Setting Your Life Goals, brings us back to the reality of life, showing that we can still have high expectations to build a better and more productive life. Here’s to courage and resilience in our future.

Kathryn x

© Antalya Developments Pty Ltd 2022 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). 4 | GREAT HEALTH GUIDE

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hello@beingallyoucanbe.com.au DISCLAIMER

+61 (0)7 3394 8277

www.beingallyoucanbe.com.au GREAT HEALTH GUIDE | 5

Believe and act as if it were impossible to fail. Charles F. Kettering

6 | GREAT HEALTH GUIDE

DISCLAIMER

GREAT HEALTH GUIDE | 7

Successful

Long-term

Weight Loss Dr Ken Wong

8 | GREAT HEALTH GUIDE

Great Health

any people have little problem

with supportive and positive people.

losing

real

Professional athletes have a team around

challenge is keeping it off. Far

them to optimise their performance.

too often, many people are on a constant

Long term weight loss is more likely if

physical, emotional and mental roller

you have a great support team including

coaster of losing weight from various diets,

doctors, dietitians, exercise professionals

exercise, only to see weight regain within

and psychologists. Not only can they

weeks or months. Rather than flicking from

help keep you accountable, but their

one fad diet to another, the foundation of

professional experience is also invaluable.

long-term weight loss is maintenance of a

This may involve discussions of weight

healthy, calorie regulated diet and regular

loss medications and surgery as extra

physical exercise. Life often gets in the

tools in achieving your longer-term goals.

weight.

The

way and in this article, but I share some strategies of patients who have achieved successful long term weight loss. 1. Mindset,

goal

setting

and

commitment to lifestyle change.

3. Identify and deal with stressors and obstacles. Daily life throws many obstacles to successful

maintenance

weight

loss. Work and family commitments

Visualisation of success is the first step.

can overwhelm. Suddenly there is no

Think about the why. Concrete objectives

time to exercise or to eat properly. We

are the key. I want to be able to keep up

opt for fast food and skip sleep. If you

with my kids. I want to be able to fit into

accept that your personal health is your

off the shelf clothes. Difficult goals require

top priority, then other daily life matters

strong motivators. Set achievable goals

need to be rescheduled around that

e.g. 0.5kg off per week and write them

goal. Importantly, remember food should

down and e.g. stop buying soft drinks.

not be an excuse to deal with stress or

Commit to ticking off these goals. Keep

boredom. Plan to replace food with a run

a journal. Celebrate your achievements,

or a swim in these situations.

with a healthy reward to create a cycle of positive reinforcement. 2. Get professional help. Teamwork makes the dream work. Don’t do this alone. Surround yourself DISCLAIMER

4. Focus on mindful eating. 80% of healthy weight maintenance comes from diet and the remainder via exercise. Mindful eating is critical. Success involves being conscious of exactly what GREAT HEALTH GUIDE | 9

Great Health

is eaten and portion size as opposed to

change. Healthy eating and regular

mindless binge snacking and grazing. Be

exercising need to be the new normal

aware of eating regular meals and actively

lifestyle. Creating a support network of

keep unhealthy foods out of the house.

both personal contacts and professionals will increase chance of success.

5. Track your progress. Now that you have written down your motivations and your diet/exercise plans, it is important to track your progress.

Dr. Ken Wong is a specialist gastro-

There are many fantastic free apps for

intestinal and weight loss surgeon based

your phone that you can enter your

in Gosford, New South Wales, Australia.

daily diet/exercise achievements and

He works closely with dietitians and

weight measurements. Visual reminders

psychologists in order to maximise

can provide positive reinforcement to

health

remind you to stay the path. Phone based

Dr Wong can be contacted via his

pedometers and calorie counters are

website

outcomes

for

his

patients.

great. 6. Transition

perspective

from

obstacles to a lifestyle. Choosing to cook healthy meals and exercising vigorously is difficult. Habits take time to form. Often there are setbacks and relapses. The real key to long term success is when these difficulties are no longer perceived as things to do but become a natural part of your daily lifestyle. For example, it suddenly becomes preferable to walk or cycle to work rather than driving. Successful long term weight maintenance is challenging. Strategies for success involve goal setting, progress tracking and adopting a commitment to lifestyle 10 | GREAT HEALTH GUIDE

No ime To

Think

Dr Jenny Brockis

DISCLAIMER

GREAT HEALTH GUIDE | 11

Great Health

oes it ever feel like you’ve got

overdrawn. This isn’t just inconvenient; it

too many tabs open in your

diminishes your ability to bring the best

head? With so much going on

version of yourself to everything you do.

and multiple things to think about, little

Why is it that the mental load gets too

wonder you can feel as if your brain is

big? Research from the University of

full, unable to function normally leading

Melbourne has shown the problem is:

to silly mistakes and forgetting those important things – like picking the kids up after soccer practice. Worse still, with your brain operating in hyperdrive, you’re finding it harder to switch off, your sleep is sporadic and

A. It’s invisible. All that thinking, worriting and anxiety happens internally. Others can’t see the burden you carry. B. It has no boundaries.

rarely restorative, and others have noticed

Mental

that, well, you’re a little snappier and more

distinguishing between life, work, and

irritable than normal.

everything else in between. No matter

If so, you’re not alone in this. In a world full of overwhelm, uncertainty

load

has

respect

for

where you are it’s there too. C. It’s endless.

and fear for the future, made worse by

There really is no bottom to the never-

living through a pandemic, the heavy

empty porridge pot.

weight of the growing mental load has taken a toll. If you yearn for a return to simpler times, for space to press pause and breathe there is much you can do to restore the balance. The biggest problem is frequently giving yourself permission to

Reclaiming some of your headspace starts with: 1. Take stock of how much you’re doing. Are you spreading yourself too thin? What can be delegated or ditched?

put in place the necessary changes. But

Do you cook a full Sunday roast every

failing to take action, means the brain fog

week with all the trimmings, because

and stress persists and you fail to make

you always have? Are you the one who

deposits into your most important bank

always takes care of the cooking, cleaning,

account. The Bank of You. Eventually, the

shopping, laundry, makes the packed

Bank will notify you that your account is

lunches and the costume needed for Book

12 | GREAT HEALTH GUIDE

Great Health

Week at your child’s school in addition

at a certain time each night and keeping

to looking after your elderly parents and

ALL technology out of the bedroom, so

holding down a full-time job?

you’re not tempted to check your emails

Slowing down, saying no more often, starts to open up the space needed for you to think and reflect. Doing less can be so much more. 2. Observe your boundaries.

or messages one more time. 3. Create more mental space for you. Identify those activities that energise or inspire you and schedule time to do them. Have someone keep you accountable to

Boundaries are there to keep you safe

taking that 20 mins to chill, to focus on

from falling off the cliff edge. Check

your breathing or to switch on and listen

that they are in good condition and tell

to your favourite piece of music that lifts

others what your boundaries are. Like

your spirits and makes you feel good. Try

switching off your phone or computer

something new, that you don’t expect

DISCLAIMER

GREAT HEALTH GUIDE | 13

Great Health to be good at and try it out. Something creative like painting or drawing, or perhaps a new hobby like kayaking. Get away from it all. Spending even 20 minutes each day in the great outdoors, helps to bring a greater sense of calm, focus and clarity. Or start a mental practice of meditation, Pilates or yoga.

Editor ,s Choice THRIVING MIND - HOW TO CULTIVATE A GOOD LIFE

Naturally the best way to create more mental space, is to spend time with those who mean the most and practice being fully present. The human mind is capable of an almost infitesimal

amount

storage.

By Dr Jenny Brockis. Best-selling author Dr. Jenny Brockis draws on over thirty years’ experience as a medical practitioner & board-certified lifestyle medicine physician. It covers common issues such as: •

Loneliness, stress, relationship breakdowns

•

Loss of social connection & mental health issues.

But

that doesn’t mean choosing to clutter it up with stuff you have no control or influence on or ruminate on those

Readers learn how to:

things that have happened in the past.

•

Achieve happiness by engaging emotions & mindfulness

•

Harness your biology for better energy, resilience & mood

•

Enrich your relationships with compassion, respect & courage

•

Allows you to take full control of your life.

Practising a regular mental detox starts with prioritising what’s essential, parking, or ditching the rest to create the space for those essential mental breathers that make life all the better.

Thriving Mind empowers readers with the tools & strategies to reclaim humanity & happiness.

Dr Jenny Brockis is a workplace-based

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How to Cultivate a Good Life (Wiley) is now available via her website. 14 | GREAT HEALTH GUIDE

Nutrition

DISCLAIMER

GREAT HEALTH GUIDE | 15

Managing

FussyEaters Nicola Jaffrey

16 | GREAT HEALTH GUIDE

Nutrition

nyone with kids will know that

A simple mealtime routine involving sitting

mealtimes can be a stressful part

down to enjoy dinner together is not

of the day, particularly at dinner.

only beneficial for the kids but is a great

Kids can be fussy at the best of times, but

opportunity to enjoy family time together.

throw tiredness, hunger and emotion into the mix and it’s easy to see why this time of day can be so trying.

During this time, you will be able to interact, encourage and praise positive behaviours, listen to your kid’s stories and

To reduce the stress at this time of day (for

their unique take on life while they learn

both the parents and kids), it can be really

how to eat and how to behave. It is also

helpful to establish a simple mealtime

an opportunity to praise and encourage

routine.

them to trial new foods and demonstrate positive eating behaviours.

Establish a simple mealtime routine to reduce stress & fussy eating behaviours. DISCLAIMER

Why create a mealtime routine? There are a number of reasons why establishing a routine around meals can be helpful. Your kids become familiar with what’s involved at mealtime,what they need to do to get ready, and what’s coming next. While there is no magical way to stop your child going through a fussy eating stage, creating a positive eating environment is the key to helping them manage this and move through this phase as quickly as possible. What does a mealtime routine look like? Mealtime routines don’t have to be elaborate, in fact the simpler the better. They should suit your family, be easy to follow and be consistently achieved. Mealtime routines should also have a defined start and finish, the length of

GREAT HEALTH GUIDE | 17

Nutrition which will depend on the age of your

Create

children.

mealtimes.

An example routine for your child

Mealtime routines can be a great way to

could include:

create a calm eating environment for both

•

Stop the games that they are playing and wash their hands.

•

Help set the table (age dependent).

•

Eat the meal at the table with the TV,

• •

calm

environment

for

you and your kids. Less stress means more opportunity for your kids to develop a positive relationship with mealtimes and begin to be adventurous with their food.

iPad, phones off or away so there

Often sitting down with the whole family

are no distractions.

for a mealtime is hard to do but aim for at

Sit down at the table while the

least one parent to sit down for dinner with

parent/s bring out the food.

the kids if the other parent is unavailable.

Dinner is finished when Mum and

This is a great start. As always, the aim

Dad have finished dinner (again,

is to make mealtimes and feeding kids

this is age dependent).

a sstress free as possible. Find a routine

What to do when things don’t go to plan?

that works for you and your family and enjoy this crazy ride that is feeding your kids.

Perfection is never the goal when it comes to feeding your kids because no matter how hard you try it just won’t happen. No matter how the day has played out, things will often go wrong at mealtimes, but establishing your routine can help when this happens as you understand your role.

Nicola

Jaffrey

Accredited

Practising Dietitian and the owner of

Your role as the parent is to provide

kids nutrition business, Grub for Kids.

the food and a safe and positive eating

With over eight years of experience as

environment for your kids. It is then their

a dietitian and three young children of

job to decide if and how much they

her own, Nicola aims to educate, inspire

will eat. If they choose not to eat, or eat

and reduce the stress of parents when

very little on some nights, we need to

it comes to feeding their kids. You can

trust them and allow them to make this

find out more info about Grub for Kids

decision.

on her website.

18 | GREAT HEALTH GUIDE

DISCLAIMER

GREAT HEALTH GUIDE | 19

Benefits

Resistance of

Training

Part 2

Carrick Dalton & Margarita Gurevich

20 | GREAT HEALTH GUIDE

Fitness

ome of the benefits of resistance

increase the mobility and the range of

training were discussed in The

motion of our spine and joints. Muscular

Benefits of Resistance Training

imbalances are common in most of us,

Part 1, showing how it can help to reduce

even if we are unaware of it. We generally

abdominal fat and improve the body’s

have a dominant side (i.e. left or right)

appearance. In this article Part 2, several

and because of this it is important to

other important features are discussed.

maintain consistency and equilibrium between

1. Reduces the risk of falls.

both

sides

our

body.

Not only that, but our joints are better

Falling over is something that many

supported when surrounded by stronger

people might not often think about,

muscular tissue which can help prevent

but as we become older this is of the

injuries even in something as common as

biggest risks of injury. Most people

rolling our ankle.

believe

that

balance

associated

with the risk of having a fall however,

3. Improves cardiovascular function.

strength plays a huge role in our ability

Our heart is the hardest working muscle

to reduce the chance of that happening.

in the body. Did you know that on

If we have greater strength in our muscles

average it contracts and relaxes around

throughout our body, especially our core

100,000 times a day? Resistance training

muscles, then we are able to support

helps to strengthen the heart muscles

our body, particularly during dynamic

and thus improve our cardiovascular

(moving) positions. As we age, we start

function. This is essential to maintain vital

to become more aware of our body’s

body processes such as blood pressure,

limitations and potential frailness, and the

peripheral circulation, cholesterol level

risk of injury. By improving our strength

and many other aspects in a healthy body.

we are able to decrease the likelihood of injuries occurring as a result of tripping

4. Decreases risk of Type 2 Diabetes.

and falling, while participating in various

Type 2 diabetes is one of the most

activities, or other activities in our day to

prevalent conditions in today's society,

day lives.

however, this can be prevented through a

2. Increases spine & joint mobility.

healthy lifestyle such as exercise regimes where strength training is involved. It

Resistance training not only improves

does this through improving our insulin

our muscle strength but also can help

sensitivity and correspondingly reducing

DISCLAIMER

GREAT HEALTH GUIDE | 21

Fitness decline and the potential for brain health deterioration which is especially important as we age. There are many health benefits associated with incorporating resistance training into exercise regimes which can actually help improve our quality of life not only now, but in the future. Even if you are not a fan of ‘lifting weights’, incorporating this into your current exercise regimes, will only result in further benefits and positive outcomes.

blood sugar levels which decreases the

Exercise Physiologist Carrick Dalton

likelihood of becoming diabetic. This

has a keen passion for the body and

also helps those who are diabetic by

its functions and is continually looking

stabilizing their blood glucose levels.

for ways to increase his knowledge and

5. Effects on brain, mood & cognitive decline.

skill base for the rehabilitation, and prevention of, injuries and conditions. Carrick

has

experience

Resistance training can also benefit the

working with various sporting teams

mind. We’re all aware that sometimes we

including Melbourne United in the NBL.

are prone to having off days and feeling

Margarita

down in the dumps but exercise and

physiotherapist and uses Clinical Pilates,

resistance training can help boost our

SCENAR Therapy & other evidence-

self-esteem and mood. These are critical

based techniques, including Real Time

aspects that help us function and move

Ultrasound and McKenzie Treatment.

through the days, particularly the hard

Margarita specialises in sports injuries,

ones. It also improves our sense of body

women’s health (including incontinence)

image, social anxiety and other cognitive

and gastrointestinal issues. Carrick &

(psychological)

Margarita may be contacted at Health

limitations. Resistance

training does help slow down cognitive 22 | GREAT HEALTH GUIDE

Gurevich

senior

Point Physiotherapy website SUBSCRIBE

Pregnancy

Running in partpart 2 2

Yvonne McKenny

DISCLAIMER

GREAT HEALTH GUIDE | 23

Fitness

hen contemplating running

Now to best understand what this means,

during pregnancy, a lot

think of the pelvic floor like a hammock

of expectant mothers will

that runs from your tailbone to your pubic

want to know if running will cause any

bone and this acts like a sling of support

negative effects to their growing child

for your pelvic organs, including the uterus

without giving due attention to the effects

and growing baby. The pelvic floor is made

running may have on their own bodies.

up of muscle and connective tissue (fascia).

In Running in Pregnancy Part 1, we spoke about ways in which you can monitor your exertion levels to stay within safe parameters for the baby but in Part 2 we will look at some of the considerations pertaining to the mother’s health when running during pregnancy. Mother’s

health

and

running

Although we can train and strengthen muscular tissue, we cannot tighten and shorten fascia. Therefore, the integrity of the pelvic floor fascia needs to be maintained in order to provide best function for later in life. Unfortunately, damage to pelvic floor fascia is irreversible and can lead to pelvic organ prolapse during or after pregnancy.

pregnancy.

So should you run during pregnancy?

Large physiological changes occur in

It is safe to say, pregnancy is not the time to

the mother’s body during pregnancy in

take up running if you haven’t previously

order to accommodate and prepare for

been a runner. For those who have a

childbirth. Previously taut rigid support

healthy lifestyle prior to pregnancy and

structures start to become flexible and

have an ‘uncomplicated’ pregnancy, the

stretchy. This is an important and entirely

guideline is that you may be able to safely

necessary adaptation when preparing for

continue running during your first and

childbirth but in doing so, reduces a lot

second trimesters - so long as you are not

of the stability and support mechanisms

having pain or trying to increase your load/

around the pelvis.

distance/intensity. It is important to always

So, we have a pelvic floor that is relaxing

check with your health care professional.

and becoming more flexible, AND we have

By the third trimester, there will be some

added weight on top of it with a placenta

women who can still manage to run but

and growing baby. The relative increase

it is important to consider and accept

of load on the pelvic floor is already huge

that your running will change and that

and that’s without any consideration for

slowing down, increasing fluid intake and

the added load of impact activity.

taking more rest breaks is critical.

24 | GREAT HEALTH GUIDE

Fitness Should you choose to continue running

•

through any stage of your pregnancy, you need to please consider the below seven points in order to reduce strain on your

running. •

•

Wear good, cushioned shoes, as this

mechanics. •

Chest pain, headaches, dizziness or severe shortness of breath.

may help to reduce the impact forces

If you experience any of these symptoms,

on your pelvic floor.

it’s important to stop running and seek

Work on pelvic floor strength to keep up with the increased demands and loads on this ‘softening’ tissue structure.

•

New onset muscular or joint pain. This can be a result of altered running

pelvic floor: Slow down your speed while running.

Feeling uncomfortable during or after

For some women, you may consider the use of support devices worn inside the vagina. You will need to

specific medical advice from your health care professional. Should you need more specific tailored advice, there really is no substitute for getting assessed and seeing a pelvic floor physiotherapist.

see a pelvic floor physio to get the appropriate advice (and fitting) for your personal situation. •

Work on good glute and lumbopelvic strength to maximise pelvic stability.

•

Avoid downhill running.

•

Consider lower impact cross training for that cardio high - cycling, walking.

It’s also important to know the signs of when your body is ‘doing it tough’, and ultimately

Yvonne McKenny has B. App Sci

– when do you need to stop running?

(Physiotherapy) USYD and APPI Certified

This includes:

Pilates Instructor. She is a musculoskeletal and women’s health physiotherapist and

•

Leaking urine during running.

•

A feeling of heaviness or dragging in

at Evoker Premium Physiotherapy in

the pelvis.

Sydney’s CBD.

DISCLAIMER

a certified Pilates instructor who works

GREAT HEALTH GUIDE | 25

26 | GREAT HEALTH GUIDE

Taking Control Back

Dr Suzanne Henwood

DISCLAIMER

GREAT HEALTH GUIDE | 27

Mindset

enerally

challenging unprecedented

are

living

times, rates

wellbeing. If that is true, it would be of

with

huge benefit to find a way to take back

and

control.

extent of change. We have never seen or experienced this before, so there is no pathway we can follow, or plan we can model. This means we may be feeling that: •

enjoy or find important and valuable’. If we desire to be in control, we can choose to

Everything is changing too fast, and that change goes. I can’t make a difference – no matter how hard I try, so why bother.

•

autonomous when they do the things they

control our thoughts, feelings and action. I am not involved in saying where

•

Legault (2016) states that, ‘people feel

I don’t know if I can keep on going but I am not sure what will happen if I stop trying.

We are desperate to get back some control. To stop ourselves in our tracks and just say, ‘hold on a minute’. Let’s go back a step. What do we know? We know that people need to feel like they have control and to feel that they can make their own decisions and pursue their own goals and dreams. Legault (2016) states that, ‘autonomy is a critical psychological need’ and that ‘the desire to feel self-directed and self-endorsed is

If you own the story, you can write the ending.

Assuming you have made that choice, it is worth reflecting on what you can control, and what you can’t control but to which you can change your response. This can be as simple as the following table for any specific context. Select the key criteria that resonate for you and be practical about what you can do in both columns.

innate’. But, right now, many people are

Creating a pause and thinking and feeling

feeling that they have lost their sense of

into your two lists, can be a great first step

control, and this may well be contributing

to feeling like you have some control

to dissatisfaction at work, unhappiness,

again. As Victor Frankl famously said in

and a sense of unrest. It may well be

Man's Search for Meaning – ‘Everything

contributing to a reduction in health and

can be taken from a man but one thing;

28 | GREAT HEALTH GUIDE

Mindset

WHAT I CAN CONTROL IS

WHAT I CANNOT CONTROL IS

What I will pay attention to & focus on

All that is happening in the context

Having a positive & growth mindset

Other people’s mindset

If I actively regulate my state

If others regulate their state

Whether I smile

If others smile

My response to what is going on

Others response to what is going on

How much effort I put on doing my best

How much effort others put on doing their best

How I express my needs & desires

How others express their needs & desires

Whether I choose to explore other perspectives

Whether other people explore other perspectives

How I treat others

How people treat each other

Whether I ask for help/support

Whether others ask for help/support

What I tell myself about what is happening

What people tell themselves is happening

Expressing gratitude & appreciation

Whether others are grateful

What I believe about myself

What people believe about me

Setting my boundaries

Other people’s boundaries

If I am honest & keep my word

If others are honest & keep their word

Liking myself

If others like me

the last of the human freedoms - to

Dr Suzanne Henwood is the Director

choose one’s attitude in any given set of

and

circumstances, to choose one’s own way.’

mBraining4Success. She is also the CEO

Life is challenging, but if we give away the

of The Healthy Workplace and a Master

areas where we do have control, we are

Trainer and Master Coach of mBIT

likely to make it even more challenging.

(Multiple Brain Integration Techniques)

This is a starting point to taking back

and can be contacted via her website.

Lead

Coach

and

Trainer

control in challenging times. DISCLAIMER

GREAT HEALTH GUIDE | 29

Courage

Contagious is

Terry Sidford

30 | GREAT HEALTH GUIDE

Mindset

ave you witnessed someone

straightforward. Your why is what is

overcome a significant challenge,

important to you. Your values are things

face a great fear, feel they had

that you need to be happy and fulfilled.

to tell the truth despite the cost, despite

When we compromise our values, we feel

the opposition? How did their actions

unhappy and less confident. It is easy to

influence you? Did they inspire you to

let people step on our values and give

act, believing that if they can do it, so can

away our power. Choosing our values

you?

over other’s opinions or needs takes

You’re not alone; courage is contagious! We have all recently witnessed the ultimate courage in watching the brave people of Ukraine stand for their freedom and democracy. It is something I have never seen in my lifetime. These people love their country and are willing to fight

tremendous courage. There are times when the greater good is to compromise, but most of the time, it is necessary to honor our values to be happy. Again, courage is contagious, and you will lift people around you to stand up for their values and their why.

and risk their lives for their homeland, their freedom, their people and for future generations. We can learn from their courage. What is so important to you in your life that you are willing to face fear, the unknown, discomfort, hard work, being vulnerable, losing associates, friends and family simply by telling your truth? We have many opportunities to be courageous and take a stand for what is meaningful to us. When you are clear and do not compromise on the essential things in your life, you will be happier and more fulfilled, and you will inspire others to do the same. Being clear on your WHY will make decisions or taking actions much more DISCLAIMER

You will never regret trying. What you will regret is not trying. Here is a simple but powerful tool to help you be the example of courage and inspire everyone around you to be courageous, too. 1. Be clear on your values and why they are essential to your happiness. 2. Understand and question WHY you make decisions or actions. GREAT HEALTH GUIDE | 31

Mindset 3. Look at areas in your life that are holding you back. Ask yourself WHY? 4. Take an inventory of limiting beliefs and turn them around to empowering beliefs. 5. Now act on something that feels uncomfortable, scary, and exciting

Editor ,s Choice ONE HUNDRED HEARTS By Terry Sidford.

simultaneously. Believe that you can face fear or obstacles or failure with courage. On the other side of the unknown or fear is the possibility of

success

and

achieving

your

dreams. Even if you don’t meet your expectations, you have an opportunity to learn and grow and try again. You

In the everyday lives of women, challenges such as relationships, money, health, and family often keep us from becoming all we imagine. One Hundred Hearts shares the deeply introspective responses to questions answered by one hundred women. You’ve probably faced adversity that made you question your ability to go on. But you did go on, and since then:

will never regret trying; what you will

•

How would you define courage?

regret is not trying.

•

Was there a defining moment that made you who you are today?

•

What do you want other women to know?

Each time you show this type of courage, it will grow, and you will inspire everyone around you to be more courageous. Courage is contagious. Be an example and develop your courage daily, and you will achieve greatness and inspire everyone around you to rise to greatness. Our

world

needs

everyone

courageous in order to create a better world for all of us.

Terry Sidford has been a certified life

Through their answers, these women and their extraordinary courage come to life. The women you meet in this book display incredible courage and will inspire you to demonstrate courage in your own life on a daily basis.

AU$6.92 (eBook) AU$19.09 (Paperback)

coach in the United States for the past 15 years and has assisted scores of people in

BUY NOW

achieving their dreams. More information is available from Terry’s website. 32 | GREAT HEALTH GUIDE

Rela ionships

DISCLAIMER

GREAT HEALTH GUIDE | 33

Setting

Your

Life Goals! Dr. Matthew Anderson

34 | GREAT HEALTH GUIDE

Relationships

ow often do you wake up filled

agitated saying, ‘You’re an idiot! Of

with passion about what you

course, you want to do counseling and

will do with your day? Are you

consulting full time. That is all you dream

completely

dedicated

something

that requires you to use all that you are?

about. You love it. Why did you say ‘no’ to him?’

When you attempt to describe your future, are the words vision, meaning and purpose part of the description? Are joy, enthusiasm and inspiration your frequent companions? These questions help in setting your life goals. Sadly, most people cannot answer ‘yes’ to all four of the questions above. However, most people would like to be able to say, ‘yes’ but do not know exactly what to do to make that a reality in their lives. If you have never set any life goals and you don’t have the life you that you want, then it may be because you are too much like I used to be. I created expectations that were far below what was achievable and then made them come true. I almost lost one of the most fantastic opportunities of my life because of my ‘small’ picture of what I thought I deserved.

Create expectations that are achievable, then make them come true.

It was 1972 and I was completing my

Upon reflection, I had to admit that my

second year as Associate Pastor of a small

wife was right, so I spent the next two

church in Massachusetts, USA. A church

weeks engaged in an intense inner

member, who was my friend and mentor,

search for the reasons behind my denial. I

approached me with a question: ‘Would

discovered that I did in fact have a dream

you like to do counseling and consulting

of being a counselor/consultant, but I also

full time?’. I said ‘no’ and that was that.

had some extremely self-limiting attitudes

When I told my wife, she became very

that blocked the path to the realization

DISCLAIMER

GREAT HEALTH GUIDE | 35

Relationships

of that dream. I felt undeserving and I could not see how I could overcome the obstacles that seemed to block my way. In addition, I had fears about my ability to do well in the profession that I dreamed about. Finally, I had a breakthrough and decided to return to my mentor and share what I discovered about myself and see what he had in mind. It was one of the best decisions of my entire life. The mentor suggested that we start a non-profit organization dedicated to consulting and counseling and made me the director. I agreed, then we scheduled our first board meeting. The board members announced that they had already made many decisions that left me astounded. 1. My salary was to be twice what I had been making at the church. 2. They asked me to list the courses and seminars that would best train me for the work I was to do. They

The message: Open your mind and heart to your best and highest dreams and say ‘yes’ to anyone who wants to offer their support. Miracles will follow. Homework: Write down your top three life goals. Then ask yourself if they are truly miraculous. Then imagine expanding them to the miraculous level. This is how to set your life goals. Now go for it. Have a miraculous life.

said ‘yes’ to every item on my list!. 3. They suggested that I get my doctorate and they agreed to pay for all expenses. 4. My mentor donated $100,000 to make all this possible.

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

The point: If I had given in to my self-

navigate

limiting ideas, my life would have been

Anderson has a best-selling book, ‘The

very different and certainly far less

Resurrection of Romance’ and he may

satisfying.

be contacted via his website.

36 | GREAT HEALTH GUIDE

relationship

issues.

Manage

when

Communicating Mellita Bate

DISCLAIMER

GREAT HEALTH GUIDE | 37

Relationships

ave

you

ever

felt

after

reschedule the talk for another time when

conversation, ‘Oh my, that went

you both have time to consider what you

badly?’ We all have experiences

want to say.

like that, and it doesn’t feel good. So, how can we manage our emotions while having those tricky conversations? The great thing about relationships is they help us to learn and grow. When we get it wrong, we can either pull away or lean in and work through the issues. If you choose to lean in, it will give you the opportunity to grow into the friend, partner, parent, that you want to be. Every mistake becomes an exciting learning opportunity where you can learn more about yourself and others. Warning though, this path is not the easy one. As Scott. M. Peck explored in “The Road Less Travelled”, that it will likely be difficult and painful, yet it offers such a deep and gratifying reward.

2. Prepare yourself to be in a good place. These simple strategies will increase the happy chemical in your brain and give you more capacity to manage your emotions before the day of the planned conversation: •

get a good night’s sleep

•

exercise, move your body

•

try some relaxation exercises to relax your mind

•

eat well

•

connect with loved ones

•

clear some time for the discussion so that you don’t feel rushed

3. Make room for getting it wrong.

So how can we start these difficult

If you have spoken harshly or behaved

conversations with others when so often

badly, forgive yourself. We all get it wrong

our emotions get in the way and can

sometimes. If you feel you have upset

lead to less than desirable behaviour?

the other person, you can apologise, or

Communicating when you feel charged

let them know you recognise this and

with emotion is difficult. Here are ten steps

communicate how you would like to

to consider before you dive into that tricky

improve.

talk. 1. Choose a good time & place to have your difficult discussions.

4. Prioritise what’s important to you. Consider relationship

the with

importance the

other

the

person.

If you notice that you or the other person

If possible, tell them at the start how

are not reacting well to the topic, or are

important the relationship is and your

finding it difficult, it’s a good idea to

desire to improve the relationship.

38 | GREAT HEALTH GUIDE

Relationships 5. Be prepared to listen. Listen to the other person’s perspective, without judgement or taking responsibility for their opinion. Wait for them to finish before you respond, and really listen to what they are saying. 6. Be

prepared

your

perspective. Own what you think and feel about the situation. It can be scary to say what we’re really feeling, but that doesn’t mean we shouldn’t say it. Being open and honest about what we are thinking is how we strengthen and grow our connection with the other person. 7. It’s OK to take a break & resume the conversation later.

9. Compromise. Now that you’ve both had the chance to

If you recognise that your emotions are

share your piece, see how you can involve

getting the best of you, take a break and

both of your perspectives as you move

do things that help to relax you, i.e., take

forward.

a walk, sit in the sunshine, listen to music, deep breathing, have a warm drink, then

10. Reflect & Reset.

come back to the conversation when

This is an important part of learning to

you’re feeling more relaxed.

manage your emotions and communicate

8. Check-in with the other person.

respectfully. Taking a moment to realise what worked for you and what didn’t, will

There is a reason communicating can be

support you both to learn about yourself,

difficult, often we hear the other person

the other, and improve your relationship

from our own experience and can miss

Managing emotions is part of managing

hearing what they are actually saying.

how we process information, and part of

Check-in with the other person to make

how our bodies tolerate the way we make

sure you understood what they said.

meaning of the information. By slowing

DISCLAIMER

GREAT HEALTH GUIDE | 39

Relationships down the process of what the other person is telling us and what we are saying, we give ourselves more opportunity to come up with a solution that both people can manage. By paying particular attention to our physical environment, how

our

bodies

and

emotions are responding at a particular time, we give ourselves the best possible chance of being the person we want to be in the conversation. All the best in your journey on “The Road Less Travelled”.

Mellita

Bate

holds

degrees

B.A.Soc.Sc. & Master of Counselling &

Psychotherapy.

She

has

worked

for 25 years with couples to improve relationships. More recently she has focused on supporting people through their separation journey as the Regional Manager for Interrelate, in Greater Sydney. Interrelate is a state-wide not for profit organization that offers education, counselling, and separation support to individuals and families in person and online. 40 | GREAT HEALTH GUIDE

DISCLAIMER

GREAT HEALTH GUIDE | 41

Teenagers

& Body Image Jane Kilkenny

Kids Matters

he teenage years are one of the

size while females are more vulnerable

most challenging times in our

to being self-critical of their body size,

lives. Raising happy and healthy

shape and appearance.

teenagers is every parent’s dream, but it is rarely smooth sailing navigating this phase for both parents and their teens.

3. Every

individual

develops

individually.

Coping with the physical changes to

It is important for all teenagers and

their bodies are complicated by a myriad

parents to understand is that every

of emotional, social and environmental

individual has their own development

pressures which often have them feeling

timeline, and no two bodies will follow

overwhelmed and isolated. Some of

the same pattern, even siblings. Raging

these issues are discussed below.

hormone

How they feel about their body and appearance can lead to complex feelings of anxiety. Unfortunately, they are plugged in to their digital world 24/7, bombarded by images and information that still promotes the notion of the ‘perfect body’. Research into the psychology of social media has shown that teenagers are vulnerable to the negative impacts of these influences, resulting in poor body image and rising anxiety.

all impact teenagers. As their bodies change during this process it’s important to understand the significance of healthy lifestyle habits such as exercise, nutrition, sleep, hydration and looking after their mental health. 4. Teenagers need a healthy lifestyle. Teenagers should be proactive in their healthy lifestyle habits and know that with the right nutrition and exercise, they and strong. Parents should understand

The major issues of disordered eating, supplement use and abuse, excessive exercise or no activity at all are common by

energy

can ensure that their body is fit, healthy

2. Desire to change their body.

used

changing

levels, mood swings and skin issues can

1. Psychology of social media.

practices

levels,

teenagers

manipulate their body appearance. The desire to change their body is an issue for

the level of stress and uncertainty felt by most teenagers, and be a supportive role model, providing guidance rather than judgement. 5. Follow

professional

advice

exercise & nutrition.

both males and females, as males often

Seeking professional advice for exercise

want to build muscle and increase their

and nutrition can be a great support at

DISCLAIMER

GREAT HEALTH GUIDE | 43

Kids Matters this time. Too often we see teenagers

Teenagers focus on what you can control,

following exercise regimes that are

which is your health and happiness. Do

designed for adults, and do not take

this by making informed decisions about

into consideration the complexity of the

your lifestyle. And parents need to listen

growing body as it moves from child to

carefully and focus on positive guidance

adult. This is not just a physical process

and support.

either, it also includes a complex element of emotional and social awareness and maturity which are also individual.

Jane Kilkenny has over 25 years’ feeling

experience in health and fitness. She

but

specialises in exercise for kids and

unfortunately for our teenagers, this

teenagers having trained at the Children’s

issue is magnified immensely. We live in

Hospital Institute of Sports Medicine

a complex world where they are exposed

(CHISM) Westmead NSW in 2004. She is

to so much information and so many

also a High-Performance specialist and a

issues while trying to understand where

Level 4 IAAF athletics coach. Jane can be

they fit in and what they think and feel.

contacted via her website.

are

all

overwhelmed

vulnerable and

44 | GREAT HEALTH GUIDE

anxious,

DISCLAIMER

GREAT HEALTH GUIDE | 45

46 | GREAT HEALTH GUIDE