March / April 2022
Letting
Go of the
Wellness
vs Wellbeing
Women
& Mental HEALTH
past
Mental
Health for
Teenagers
Self-Care
Separation AFTER
PATIENCE & TENACITY • SEXUALITY & ROMANTIC LOVE • HEALTHY SCHOOL LUNCH BOXES DISCLAIMER GREAT HEALTH GUIDE | 1
ontents MINDSET
08
LETTING GO OF THE PAST
How to make an empowered conscious choice to move forward in your life Dr Suzanne Henwood
12
FIND YOUR INNER SUPERHERO
Find something you have always wanted to try & just go for it Jane Kilkenny
15
PATIENCE & TENACITY
Two character traits to help you make great decisions & see new opportunities Terry Sidford
19
WOMEN & MENTAL HEALTH
How to improve your mental health & live a meaningful life Pam Maroney
23
NUTRITION
NOURISH YOUR BODY WITH ‘MINDFUL EATING’ Dr Kirsty Seward
23
NOURISH YOUR BODY WITH ‘MINDFUL EATING’
Discover how mindful eating assists in finding your ideal weight Dr Kirsty Seward
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Great Health
19
WOMEN & MENTAL HEALTH Pam Maroney
GREAT HEALTH
RELATIONSHIPS
27
37
WELLNESS VS WELLBEING
A powerful & important distinction to know. Discover the difference here Dr Jenny Brockis
FITNESS
32
BACK & PELVIC PAIN IN PREGNANCY
Learn how well designed exercises can reduce back pain in pregnancy Caitlin Stannard
DISCLAIMER
SEXUALITY & ROMANTIC LOVE
Understand how maturity & commitment can enhance your intimate relationship Dr Matthew Anderson
40
HOW TO DEAL WITH GRIEF & LOSS
Find out some profound strategies to help you cope with grief & loss Dr Frank Chow
44
SELF-CARE AFTER SEPARATION
Discover your inner healing
journey required when ending a relationship Mellita Bate
KIDS MATTERS
48
MENTAL HEALTH FOR TEENAGERS
Learn how teenagers are significantly impacted by Omicron pandemic & how we can help Jane Kilkenny
51
HEALTHY SCHOOL LUNCH BOXES
Here are some great ideas for lunch boxes that they will love & definitely eat Regina Tilyard
GREAT HEALTH GUIDE | 3
Team
GHG
FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd
DEPUTY EDITORS Dr Helen J. Dodd Dr William A. Dodd LEAD DESIGNER Oleksandra Zuieva DESIGNERS Belhamra Mehdi, Belinda Nelson
CONTRIBUTING WRITERS Dr Matthew Anderson, Mellita Bate, Dr Jenny Brockis, Dr Frank Chow, Dr Suzanne Henwood, Jane Kilkenny, Pam Maroney, Dr Kirsty Seward, Terry Sidford, Caitlin Stannard, Regina Tilyard. CONNECT WITH US:
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Change—rapid change causes people to experience a wide range of emotions. Over the past two years, our world has gone through rapid change due to the corona virus pandemic. This has caused a wide range of emotions such as anger, frustration, annoyance and rebellion, with feelings of fear, fatigue, anxiety, depression and other mental illnesses. How can we overcome the loss of security, the loss of social contact with family and friends in our everyday lives? There are many articles in this issue of Great Health GuideTM, that provide ideas, methods and solutions to stay on top of our wellbeing during these challenging times. Research into Women & Mental Health has shown that over these past years, women have shown reductions in energy, optimism, humour, creativity, concentration and the ability to solve problems. Despite all of this, many women do not see themselves as needing any type of mental health support. The article on Mental Health for Teenagers shows similar issues, and these articles provide important steps to overcome mental issues and live a purposeful life. Qualities such as Patience & Tenacity are extremely important in recapturing your former self. Letting Go of the Past, identifies this as a very important step to recover from mental health issues. The past belongs in the past and it takes a conscious choice to move forward. Find Your Inner Superhero by finding something that you have always wanted to do and going for it. Wellness vs Wellbeing describes how to nurture your wellbeing through self-awareness, to build your resilience, and ability to handle challenging times more readily. What can we learn from these articles? Have patience, let go of past hurts, build your wellbeing, nurture yourself, and know that your energy and humour will be revived. Stay safe & be well.
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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+61 (0)7 3394 8277
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Believe and act as if it were impossible to fail. Charles F. Kettering
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GREAT HEALTH GUIDE | 7
Letting Go
The Past
of
Dr Suzanne Henwood
Mindset
H
ave you ever struggled to put a
when they are strong and linked to
difficult thought or painful memory
our memories.
into the past?
•
what we know (even when it is
Have you woken up feeling the pain of the
uncomfortable) than something we
hurt as if it has just happened? Have you even mourned for something, that in hindsight you realised didn’t even truly exist but instead you are mourning what you had hoped existed?
We can be more comfortable with
are not familiar with. •
We can hold on to a need for justice.
•
We may hold our hurt at an identity level, so that letting go may mean we don’t know who we are any more.
Here are seven tips to help you let go
To let go does not mean to get rid of. To let go means to let be. Jack Kornfield
You are not alone. Many people find it hard to move on from painful events. There are many potential reasons for this: •
of past hurts: 1. Recognise the impact of holding on. Whether it is signs of stress or anxiety,
losing
sleep,
feeling
irritated, holding on to hurt and pain can be detrimental to your health and wellbeing. Recognise and express how it is making you feel. Allow yourself to feel that fully. Express the hurt, pain, anger, injustice, disappointment (name the feelings). 2. Make a conscious choice that you are going to let go. Even if you don’t know how (yet), make a choice that you have held on long enough. That you deserve to feel at peace in yourself and that you do not want to feel this way anymore.
We are negatively wired, focusing
Decide to stop any ongoing impact
on negative feelings, especially
on you.
DISCLAIMER
GREAT HEALTH GUIDE | 9
Mindset
3. Be kind to yourself.
take the blame or apologise. Be
It can be too easy, if you are a
OK with knowing in yourself what
nice person, to look for how you
occurred and stop waiting for them
contributed to difficult situations,
to change. Stop giving them that
even blame yourself. While it is
power over you.
healthy to reflect on your own
4. Feel into your heart and decide
behaviours, taking all the blame
what you want moving forwards.
is unproductive (especially when
Ensure that this is something in your
you know deep down someone
sphere of influence. Identify the key
else did something that caused
steps to moving in that direction
the hurt/pain). If there are valuable
– starting with the first baby step.
learnings, take them on board. If
Write down the options and make
you owe someone an apology, give
them happen. Consider working
it genuinely from the heart. And,
on forgiveness, not for the other
once you have done that, accept
person, but for yourself, so you are
that you cannot control how others
free to move on, staying true to
respond and accept they may never
yourself.
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Mindset 5. Create a different story about
reminding yourself what you are
what happened.
grateful for, are just some simple
Be conscious about the story you
strategies you can use in that moment
were telling yourself, then adjust it,
while the feelings come and go.
to consider several other possible interpretations that give a different spin on what happened. Choose a story that supports you to let go of any feeling of any lose ends. This puts you back in the driving seat. Let it be about decisions you are making now and that move you towards the outcome that you truly desire. Write
In Summary: Neuroplasticity
means
that
we
can
rewire our brains and choose a different outcome. It just takes a little effort. We need to build that new way of being up to be our new habit. What have you been holding on to? Is it time to let it go?
down some key points, or find big,
And if you need support, find a great
bright, bold pictures to illustrate the
coach, or therapist (if required) to support
new outcomes. Have that visible to
you in making the change. It’s time …
review often to keep you focused forwards and know how amazing that will feel. Savour who you are becoming. 6. Be patient with yourself. Old thinking patterns might return
Dr Suzanne Henwood is the Director
occasionally. Recognise them for
and
what they are and gently remind
mBraining4Success. She is a Master
yourself you have moved on.
Trainer and Master Coach of mBIT
7. Have
Coach
and
Trainer
of
affirmations.
(Multiple Brain Integration Techniques),
You can use them to remind
An NLP Trainer and Master Practitioner
yourself of how you are moving on
and holds qualifications in Havening,
and some simple skills to be able
Existential Coaching, Heart Math, Map
to feel emotions when they arise
of Meaning, Refocusing Counselling,
while not letting them overpower
ACT, IDT, Polyvagal Informed Therapy,
you. Breathing some long sighs out,
Solution Focused Brief Therapy and Time
humming a happy song, rocking
Line Therapy. She can be contacted via
gently, giving yourself a warm hug,
her website.
DISCLAIMER
some
Lead
GREAT HEALTH GUIDE | 11
Find Your Inner
Superhero Jane Kilkenny
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Mindset
S
ummer is here and with it comes
need to do is learn from our experiences,
a host of opportunities to get
set ourselves some new challenges and
outdoors and challenge yourself.
focus on how we can live our best lives.
The warmer months bring the holidays,
The time to start is now. It’s a New Year.
celebrations, time with family and friends and a big smile to the faces of most Australians. Winter wasn’t all bad this year. Watching our Olympians and Paralympians achieve outstanding success has been amazing. They inspire us with their outstanding skill, talent, commitment and perseverance. These
athletes
understand
the
true
benefits of being fit and healthy, as they strive to achieve their best. If we need more inspiration that will come from watching our winter champions compete against the world’s best in February and March this year. What a festival of positivity! In
2021
we
have
endured
more
uncertainty, but now is the time for change and enthusiasm. Time to take back control of our health, both physically and mentally, and focus on the future. Uncertainty breeds fear and anxiety and there has definitely been plenty of that going around. But remember this, our thought processes and decision making, plays a big part in our emotional state and that we can control.
Make one positive change every day & soon you will see some amazing results. Take a really honest look at your health and habits, I’m sure there is room for improvement. Make one positive change every day and soon you will see some amazing results. When you commit to change, everything is possible. Staying in your comfort zone is OK, but life
We can’t change what has occurred in
opportunities are out on the edge of that
the last two years and there is no point
space, so you need to be brave to grow.
dwelling on the hardships. What we do
Some people are happy living their whole
DISCLAIMER
GREAT HEALTH GUIDE | 13
Mindset lives in their comfort zone, but that is more
you chase those goals. When it comes
of an existence than a life. Be brave, take
to fitness challenges there is always
chances and challenge yourself and you
someone out there who will support you
will be rewarded for your efforts.
with the right professional advice to get
Find opportunities to try something different. It’s often hard to stay motivated when we do the same thing day in and day out. Solution – find something you have always wanted to try and just go for it! Physical challenges have amazing rewards, not just for your physical health, but for your mental health as well. When you set your sights on a goal, then work hard, your achievement is truly exhilarating. You find your inner superhero! When it comes to fitness goals and challenges there are a few key tips to ensure success: •
the job done. You just need to find them. Convince a friend, partner or family member to share your challenge. When it comes to training for big goals, it’s always easier to motivate yourself when you are accountable to someone else. It’s about commitment, but the other major benefit is fun. If you have given yourself a big challenge to achieve, and let’s be honest, they’re the most rewarding, you will find yourself in some tough spots during your preparation. From my experience there is less risk, some healthy competition and way more laughs when you go through this experience with a friend. HAVE FUN!
Dream big! There is nothing to stop you if you are brave
•
Make a plan. Get professional advice and follow the process
•
Recruit a friend. This will increase accountability and make it more fun.
Jane Kilkenny has over 25 years’ experience
in
health
and
fitness.
She specialises in exercise for kids
When you choose your challenge there
and teenagers having trained at the
are endless possibilities. There may
Children’s Hospital Institute of Sports
also be some roadblocks but focus on
Medicine (CHISM) Westmead NSW in
solutions. Just remember, even many of
2004. She is also a High-Performance
our elite athletes doubted their abilities
specialist and a Level 4 IAAF athletics
at some point. Get a team around you
coach. Jane can be contacted via her
that will support your dreams and help
website.
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Patience Tenacity &
Terry Sidford
DISCLAIMER
GREAT HEALTH GUIDE | 15
Mindset
H
ow
often do you become
Life happens when you are doing
impatient or even give up on your
something else. We miss opportunities
dreams and goals? Most of us
by being stuck on a particular outcome.
have a threshold for when we determine it is time to give up and move on to
For example, you want to travel to a
To have your dreams become reality, requires pure tenacity, patience, courage, believing in yourself & your dreams.
destination and can’t find a flight or
The next step to creating your dreams
hotel. You decide to be patient and wait
and goals is tenacity. It requires the belief
for a solution. You come up with another
that you have every capability to reach
location that is easy to book and ends up
your objectives. There is no doubt in your
being much better and less expensive
mind. You are determined to find a way or
than your original destination.
a solution. You do not give up, regardless
something else. What makes the difference in the people who have the same education, skills and mindset that succeed vs. those that don’t? Is it timing, money, health, support, or something else? What makes the difference is pure tenacity, patience, courage, and believing in yourself and your dreams. Let’s break this down into usable concepts. What would being more patient give you? As human beings, we like to control our lives and circumstances. Sometimes what we think should happen or how it should happen, isn’t what is meant to be. When you are not patient enough to sit in the unknown, you might miss the opportunity waiting for you. It takes being present and looking for the answers that will present themselves.
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Mindset
of the roadblocks that get in the way. You look at them as a temporary bump in the road on the way to your destination. Another key element to fulfilling your potential and reaching your destination is courage. Courage allows you to use all your abilities to be patient, not give up, believe, and have tenacity. These are the things you have control over when everything else feels out of control.
Here are four tools to use to achieve clarity on decisions and new opportunities: 1. Notice when you become impatient with life or a particular outcome. Breathe and tell yourself, ‘A solution will present itself’. Let go and wait for the next step. 2. Ask yourself if you genuinely believe in what you want to achieve. Wait and listen for the answer. 3. Rate yourself on a scale of 1-10 on how
Use these tools and you will be amazed
determined you are to reach your
at the opportunities that will present
goals. The number you give yourself
themselves and that will lead you to your
will tell you how much tenacity you have
ideal life, work and dreams.
for this goal.
DISCLAIMER
GREAT HEALTH GUIDE | 17
Mindset 4. Write down all the times in your life that you overcame adversity or were resilient and pushed past your fears. These are moments of courage. Build on the courage you have already demonstrated to reach your dreams and goals.
Editor ,s Choice ONE HUNDRED HEARTS
Living with more patience and tenacity will allow you to gain clarity on decisions and new opportunities. When you quiet your mind, stay calm and in the present moment, you act with more awareness and see more options. When you make
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a decision based on fear or stress about
You’ve probably faced adversity that made you question your ability to go on.
what might not happen or that it is too
But you did go on, and since then:
challenging, you will not see the myriad of options and paths available to you. Quieting your mind, being present, staying committed, pushing past fears, and believing in yourself will allow you to gain patience and tenacity and to achieve things you never thought possible.
Terry Sidford has been a certified life coach in the United States for the
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Was there a defining moment that made you who you are today?
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past 20 years and has assisted scores of people in achieving their dreams.
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Women
Mental &
Health
Pam Maroney
DISCLAIMER
GREAT HEALTH GUIDE | 19
Mindset
D
id you know that just by being a woman this increases the risk of becoming mentally unwell?
Females are almost twice as likely than males to experience anxiety and mood disorders. Doesn’t seem fair, does it!? As if women don’t already have enough to contend with!
Improve your mental health & live a meaningful life. A recent seminar exploring women’s mental health presented factors that contribute to this; most commonly was violence against women. Women are also more likely to experience financial disadvantage,
trauma,
gender-based
discrimination and sexualisation, as well as pregnancy which can all increase the risk of mental health issues. Not to mention the additional psychological burden associated with the COVID-19 pandemic, which research has shown led to reductions in energy, optimism, humour, creativity, concentration and ability to solve problems.
mental health support. What we should be doing is focusing on how we can prevent the risk of mental ill health in the first place. After all, you don’t eat healthy foods and exercise because you have a physical illness, you do this to avoid becoming physically unwell. Here are four key ideas that can help prevent mental ill health: 1. Live purposefully Having a purpose in life is usually something that is personally meaningful to you, something that you’re good at, and usually contributes to the greater good. It gives you a reason to get out of bed each morning; it makes you feel like you are making a difference in the world. To find out your sense of purpose, ask yourself: •
What am I passionate about?
•
What am I good at?
•
What provides me with a sense of satisfaction or achievement?
•
How do I make other’s lives more enjoyable?
2. Know your self-worth through selfcompassion Self-worth is the internal sense of being good enough, worthy of love and belonging, that comes from self-
Despite all of this, many women do not
acceptance.
see themselves as needing any type of
accepting
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Which yourself
means
always
wholeheartedly SUBSCRIBE
Mindset despite your flaws, weaknesses, and
even though a person may be struggling
limitations.
to manage their chronic illness they feel
One way to improve your self-worth is through self-compassion. You can do this by: •
normalising that difficult emotions are just part of being a human being
•
not believing harsh self-judgements or self-critical thoughts
•
confident that they can get back on track and improve their health by working hard and following their doctor’s recommendations. Self-efficacy keeps growing throughout life as we acquire new skills, have new experiences, take risks, and keep putting in effort to succeed. So by accepting
talking to yourself kindly and giving
challenges, not fearing failure, believing
yourself messages of support and
you are capable, recovering well from
understanding.
setbacks, focusing on your strengths and
3. Live life by your values Values are important to help guide us as we move through life. They give us direction, like an internal compass. Values are our heart’s deepest desires: how we want to be, what we want to stand for and how we want to relate to the world around
staying committed, you can build and increase your self-efficacy. Don’t be categorised by your gender! Instead, live life by your values, with a sense of purpose, positive self-worth and efficacy, and you can live a life full of wellness and meaning.
us. If you live life by your values, this is when you will feel more satisfied with life! One way to identify your values is by thinking about a person that you admire and ask yourself what it is about them that inspires you, what does this person represent, what is it that they stand for in life? This can help you realise what values you would like to instil in your own life. 4. Have good self-efficacy
Pam Maroney is an occupational therapist and co-founder of Kemar Meaningful Directions, a specialist Melbourne-based mental health wellbeing service. Pam runs group programs with a clinical psychologist,
Sally
Kemp,
aimed
at
everyday women experiencing everyday challenges. The programs are based on
Acceptance
and
Commitment
Therapy. They combine educational and
Self-efficacy is the belief in your own ability
experiential methods where you will learn
to control your motivation and behaviours
lifelong skills for good mental health!
to achieve your goals. An example is -
Connect via facebook or website.
DISCLAIMER
GREAT HEALTH GUIDE | 21
Nutrition
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Nourish Body
Your
With
Mindful Eating Dr Kirsty Seward
DISCLAIMER 23 | GREAT HEALTH GUIDE
GREAT HEALTH SUBSCRIBE GUIDE | 23
Nutrition Nutrition
T
oday’s world is fast paced and full
curiosity to be engaged during the meal.
of technology, which can bring
Such curiosity can bring awareness to your
a lot of distractions to our day.
thoughts and beliefs about the foods you
Now more than ever, it’s important for
eat, your relationship with food and your
our health that we be intentional about
daily eating behaviours and practices,
cultivating presence and mindfulness in
for example, how quickly you eat, how
our day - when it comes to nourishing our
often you eat and the types of foods you
body, ‘Mindful eating’ is a practice that
generally crave or choose to eat.
can help to bring presence to daily eating occasions.
Mindful eating can assist you to reconnect with your body and tune into your body’s natural hunger and fullness cues – which can help you differentiate between ‘physical
Mindful eating assists in finding a happy & stable weight for you.
hunger’ (i.e. true hunger to support our body to function) and ‘emotional hunger’ (eating due to emotions such as stress, boredom, sadness). Being in tune with your hunger and fullness cues helps you discover which foods make you feel more energised and satisfied when you eat them, plus which options keep you feeling fuller for longer, therefore assists with finding a happy and stable weight for you to feel comfortable in your body. Here are my eight steps to practice mindful eating: Step 1: Awareness. Take a moment to check in with your body and acknowledge how your body is feeling and the reason why you want to eat? How hungry do you feel? Think on a scale of 0-10, where 0
Mindful eating helps to transform the
to 2 is ‘over hungry and irritable’, 3-7 is
eating experience, to be more intentional
‘polite hunger’ to ‘comfortable fullness’
rather than ‘auto-pilot’ and enables your
and 8-10 is ‘over-full’.
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Nutrition Step 7: Reflect and check in. Once the meal is finished or you’ve reached fullness, reflect and check in with how satisfied you feel from your food choices, do you feel energised and vibrant or unsatisfied and craving something sweet? Would you make the same food choices next time? Realise that it can take up to 20 minutes for your brain to signal that Step 2: Presentation. Serve your food so it's visually appealing. Use dinnerware and cutlery, you can even use a placemat – all of these things help to make the eating experience more pleasurable Step
3:
Remove
distractions.
Sit
somewhere quiet and turn off laptop, mobile phone, TV etc. Step 4: Engage your senses. Observe and smell the food, taking note of the sensations you feel. Take a moment to
you're full, so give yourself time before going for additional portions. Step 8: Practice, practice, practice. Mindful eating takes practice and there is no PERFECT way to implement it. Overtime it will become more intuitive for you. As a final note, remember always be kind to yourself as you start a new practice, you can begin to implement the 8 steps above for just one meal each day.
express gratitude for the meal–for each of the ingredients, the love and care taken to prepare the food, how readily accessible the food is for you. Step
5:
Begin
mouthfuls, chew
eating
Take
small
slowly, savour
the
flavours, place cutlery down between bites, sip water after every few bites.
Dr Kirsty Seward is a Behavioural scientist, Dietitian and Body Image Coach, with degrees in BNutr.Diet (2012) & PhD Behav.Sci. (2019). Founder of ‘Dr Kirsty Seward’, located in Newcastle,
Step 6: Check-in on how you're feeling
NSW. Almost 10 years’ experience in
throughout the meal. Use the hunger and
the nutrition and fitness industry. Kirsty
fullness scale provided in step one to
offers online 1:1 and group coaching
guide you.
services. Kirsty may be contacted here.
DISCLAIMER
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Wellness Wellbeing VS
Dr Jenny Brockis
DISCLAIMER
GREAT HEALTH GUIDE | 27
Great Health
W
ellness is about those habits
Your wellbeing enables you to live and
we put in place to maintain our
work to your full potential, manage your
health. Wellness programs abound, all
daily stresses, and feel you are contributing
those sessions down at the gym, the
something of value to your community.
healthy lunchtime salads and getting enough sleep. There is nothing wrong with achieving wellness.
Wellbeing includes our mental, emotional, social, spiritual & physical health.
The area of particular concern is mental health. If you’re dealing with a high level of stress and exhaustion, or feeling despondent or depressed, you’ll know just how hard it can be to find the motivation to do those things that help you to stay well. Because the first to be lost in our fatigued state, is our self-care. Just at the time when we need it the most. Nurturing your wellbeing with selfawareness, a learner’s mindset and curiosity, not only helps keep you well and lowers your risk of developing anxiety, depression, or burnout, it also builds your resilience and ability to handle these tough times more easily. Here are three ways to enhance your wellbeing: 1. Know what you’re aiming for. If your massive to-do list makes you shudder at the mere thought of everything that must be done, stop! While it’s great
So, what about wellbeing, is this different?
to have a to-do list to remind us of our
Well yes. Wellbeing can be thought of as
tasks, it’s easy to fall into overload mode
a state of mind, it’s a more holistic term
Cut your tasks to the top 3-5 things, and
because it includes our mental, emotional,
delegate or dump the rest. Check how
social, spiritual and physical health. Each
much time you have available and double
state influences the others.
the time you think you need. Not enough?
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Great Health
OK, another task gets crossed off.
How much do you really want this? How
Which are your non-negotiables? Do you
significant is it? If it’s something you
desperately need more sleep or to find
think you ought to do, or your friend
a way to boost your mood? These are
suggested it, or you’re in the middle of
the things to focus on first. This gets hard
renovating your home, then you’re not
when our priorities rub up against each
ready! If you’ve reviewed all the courses
other. If you promised to attend your
have discovered the one you like the look
child’s concert, but your boss needs you
of, and signed up, now you’re ready!
to stay late, what do you do? When you know which is non-negotiable, it’s easier to decide and lose the guilt.
reason
excellent
fallible, at
self-
because
we
in progress, it’s about nurturing the
ready.
thought patterns and a growth mindset
You say you want to attend an 8-week
to support your individual journey. The
course in yoga and meditation, but is this
self-saboteurs
true?
comparison are not worthy of your
DISCLAIMER
is
and
are
sabotage. Wellbeing is always a work
to
targets check
if
to
vulnerable
We
our
forgot
fail
human.
meet
wellness
we
self-compassion. We’re
2. Check how ready you are. One
3. Show yourself some kindness and
we’re
of
perfectionism
and
GREAT HEALTH GUIDE | 29
Great Health attention, but tricky sometimes to let go. Try speaking to yourself as you would a friend seeking to help themselves, rather than lambasting yourself for failing. If your goal doesn't work out, pause, reflect on what could be done differently next time and start again. Expecting and preparing for setbacks is crucial.
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GREAT HEALTH GUIDE | 31
Back &
Pregnancy Pelvic Pain
In
Caitlin Stannard
32 | GREAT HEALTH GUIDE
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Fitness
T
his is a brief expert-led guide to
bend position, standing up from a chair
exercising in pregnancy to relieve
and prolonged static positions (such as
lower back or pelvic girdle pain
standing).
Pelvic girdle pain and back pain involves musculoskeletal
discomfort
between
your lower ribs and buttock. This pain is much more commonly experienced in pregnancy with around half of women having some degree of pain due to the hormonal shifts, weight changes and altered load. Pain can vary from mild to severe and can have a significant impact on your ability to work, sleep and enjoy your pregnancy. Management options include manual therapy (‘hands on’) from a trained health professional like a physiotherapist with experience treating pregnant women, exercise from a prenatal health and fitness professional or just ‘hoping for the best’. Pain reduces after birth for most women however for a significant proportion (30%) this pain will continue for twelve months after birth. Exercise in back and pelvic pain can be challenging due to discomfort, fear and a feeling of instability however the research shows that considered exercises will improve outcomes both during and after the pregnancy for both you and your growing baby. Aggravating movements
Physiotherapy led exercise can be done in a face-to-face format or via an online platform and can involve Pilates based exercise, resistance training and guidance on cardiovascular exercise that will be comfortable for your individual stage of pregnancy and the nature of your pain. A great circuit that I have developed and completed regularly through my pregnancy is detailed below – as always, we recommend chatting to a well-informed health practitioner about this especially if you have any conditions that make you at higher risk during your pregnancy. Details: • Equipment: o Small set of weights (2-5kg) (can be something you find at home) o TheraBand to make it harder if you choose to use it. o The edge of a couch or bench • Time: approx. 30mins. • Intensity: moderate – can still talk comfortably during the session. • Pain: minimal increase from
for pelvic pain tend to include single
baseline, should feel same/better
leg exercises, putting hips into a deep
after.
DISCLAIMER
GREAT HEALTH GUIDE | 33
Fitness
Warm Up
Exercise A
Exercise B
Pelvic floor activation – Squeeze the entrance to the vagina/anus
Gluteal activation – side-lying with clams whilst activating through deep abdominal core and pelvic floor.
Reps: 10 x quick squeezes, add 10 second hold x3-4 reps Squat – moderate depth knee bend
Exercise Progression: TheraBand around knees, dumbbells in hands Circuit 1 Reps: 12, add x12 pulses if able
Exercise Circuit 2
Split squat – standing supported against the wall, one leg slightly in front of the other Progression: dumbbell in hands
Sets
1
Reps: 10 each side Bicep curl – seated, dumbbell Reps: 12
2-3
Wall push-ups Progression: lower body closer to horizontal Reps: 12x through range
2-3
Reps: 12, add x12 pulses if able, each side
Bridge with shoulders on edge of couch/ Low row – seated with TheraBand or fit ball Progression: add dumbbell into dumbbell Exercise overhead press, add TheraBand around Reps: 12 knees Circuit 3 Reps: 12, add x12 pulses of arms or hips if able
Cool Down
2-3
Mobility – back mobility with cat-cow in Stretching – hip flexor in forward hands/knees position, child’s pose with side kneeling lunge - can add side bend bend Glut/buttock stretching as comfortable Reps: 2-3 of each, 10-15 seconds of each with slow belly breathing
Reps: 2-3 of each, 10-15 seconds each with slow belly breathing
Exercise is really important in your
Caitlin
pregnancy both for you and your
Sc-Physiotherapy with 1st Class Honours
growing baby, talk to a women’s health
at University of Sydney. Caitlin is a
physiotherapist about how you can make
women’s health and musculoskeletal
this part of your week. The Australian
physiotherapist
health exercise guidelines recommend
Masters in Pelvic Health at Melbourne
strength twice a week which helps
University. She works at Evoker Premium
contribute to the 150-300 minutes of
Physiotherapy
physical activity encouraged each week.
Sydney’s CBD.
34 | GREAT HEALTH GUIDE
Stannard
has
a
B.App.
undertaking
in
Martin
her
Place
in
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1
DISCLAIMER
GREAT HEALTH GUIDE | 35
Rela ionships
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Romantic Sexuality &
Love
Dr Matthew Anderson
DISCLAIMER
GREAT HEALTH GUIDE | 37
Relationships
R
omantic love is almost always accompanied by intense sexual desire. Both partners become
passionate for the other and their lovemaking is often more passionate, ecstatic and intimate than any previous sexual encounter. This new and exciting level of passion is one of the wonderful gifts of romantic love and, if properly nurtured, can be sustained and even increase in intensity for years or longer. The sexual passion of romantic love lowers personal boundaries and invites an increasing deepening of intimacy. Sex and intimacy become partners in the couple’s lovemaking, and each contributes to the other. The power of lust mixed with the even greater power of romantic love, drives both lovers to drop all pretence and strip away, not only all their physical clothing but also all emotional and spiritual defences. Romantic passion demands nakedness on all levels and each lover learns to revel in the freedom it offers. Romantic
passion
also
demands
It takes courage, maturity & commitment to surrender to love.
Sexual encounter in the context of romantic love can thus be a doorway or a path to radical intimacy. It provides a physical and emotional intensity that overcomes
the
rigid
defences
that
usually block access to each partner’s inner being. When these defences drop in the midst of lovemaking, lovers can enter their partner’s holiest inner sanctum and know and be known at a depth that is completely unavailable to any other person. This creates a sacred connection and an almost indescribable experience of loving, healing ecstasy and bliss. Most
romantically
involved
couples
exploration. Each lover wants desperately
approach the doorway to this deeper
to explore the body and the heart of the
connection. They glimpse what is beyond
other as if it is a wondrous, unknown and
and then one or both turn away. They know
mysterious territory. Just as each wants
that something more awaits, something
to know the other, in preciously intimate
that could be incredibly wonderful and
detail, each also aches to be touched and
life changing. But they stop, turn away
heard and seen and felt by the one who
and settle. This settling leads then to
has become the most desirable being in
sameness and that sameness leads to
all existence.
a lessening of intimacy and intensity
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Relationships
and eventually their lovemaking simply
always opens the door and invites every
becomes sex, devoid of romance.
lover to enter. It is up to us what happens
Romantic love and its passionate sexuality
next.
does not have to come to this sad end. It can be sustained, and it can deepen and
Dr Matthew Anderson has a Doctor of
expand, if both partners, both lovers,
Ministry specialising in counselling. He
are willing to pass through the doorway
has extensive training and experience
that I described above. It takes courage,
in Gestalt and Jungian Psychology and
certain learnable skills, maturity and
has helped many people successfully
commitment
navigate
and
a
willingness
to
relationship
issues.
Dr
surrender to love, of course, but the
Anderson has a best-selling book, ‘The
treasure to be found is greater than
Resurrection of Romance’ and he may be
words can describe. Romantic love
contacted via his website
DISCLAIMER
GREAT HEALTH GUIDE | 39
How
to
Deal
GriefLoss with
&
Dr Frank Chow
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Relationships
W
hen it comes to grief, there is no ‘quick fix’, one step method or a blanket approach that will
take away the pain and getting through the emotional impact of losing a loved one. Each individual deals with grief and loss differently. It impacts your thoughts, feelings, actions, physical wellbeing, sense of self, relationship with others and what feels like your whole world. A recent study conducted in Australia and Ireland revealed at least 20-30 percent of those who have grieved, reported worsening of their physical and mental health and approximately 30 percent felt their needs were no longer being met. It is worth noting that those who didn’t receive enough support from family, friends or a professional had the highest deterioration in their overall wellbeing. There’s no doubt, every person will experience grief and loss in their lifetime, one way or another. When the time comes, it’s important to learn how to understand and manage your emotions and take care
whether that be sadness, helplessness, loneliness,
anger
or
even
shock.
Suppressing your emotions will build up and could eventually lead to physical stress on the body. Blocking off emotion stops us from thinking and behaving rationally.
Stablise your physical & mental wellbeing with a familiar routine.
of your physical and mental wellbeing.
One method to manage this is to find
Here are five strategies and coping
ways to express your grief. This could
mechanisms to help you manage your
be going for a walk that reminds you of
grief and loss.
a happy memory of your loved one or taking the day off from work, to allow
1. Acknowledge your feelings.
yourself the time and space to grieve.
It’s important to pause and acknowledge
Each day will be different and that’s okay.
your feelings and range of emotions
Find your pace and take it day by day.
DISCLAIMER
GREAT HEALTH GUIDE | 41
Relationships
2. Look after your health – Exercise, Sleep & Eat Well.
3. Maintain a familiar routine. It’s normal for your daily routine to
During the grieving process, it will be
inevitably be thrown off. However, after
normal to lose your appetite, have poor
a while it’s important to maintain some
sleep, experience feelings of depression,
sense of normalcy and stabilise your
anxiety and everything in between.
physical and mental wellbeing with a
However, in times of grief, it’s important to
familiar routine. This could be your regular
prioritise your physical and mental health
exercise routine, engaging in your usual
to allow yourself to heal. For example,
hobbies and interest and even visiting
fitting
movement
family and friends. In doing so, you will
during the day will increase the serotonin
take back a sense of control over your life,
levels in your body, stabilising your
improving your focus and overall mental
mood and making you feel happier.
wellbeing.
in
some
physical
While some days you may have to force yourself to get out of bed, the exercise
4. Rely on family & friends for support.
journey.
While most grieving people will want
If you’re suffering from a lack of sleep,
to be alone, it’s important to gain the
like most do, try implementing a regular
comfort and support of close friends and
sleep schedule, exposure yourself to the
family during this tough time. This will
morning light, change beds or meditate
allow you to maintain a healthy mindset
before bed. If these techniques don’t
and wellbeing by leaning on the people
work after several weeks, seek out your
who care about you most in the world.
local GP for personalised medical advice.
If you feel you’re not being supported,
will
progress
your
42 | GREAT HEALTH GUIDE
healing
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Relationships communicate with your loved ones and let them know what you need from them, whether that’s a shoulder to cry, an exercise buddy or just their company. Often family and friends want to help but they don’t know how to respond. If your loved one is grieving, demonstrate your love and support for them by giving them a call and check-in to see how they are coping. Don’t worry about not saying all the right things, it’s all about showing up. 5. Seek professional help. Finally, if the loss of your loved one has been impacting your personal and/ or work life for some time now, seek professional help from your local GP or a specialist psychiatrist. Prevention by intervention is key to a steady fast recovery.
Dr Frank Chow is the Director and psychiatrist at 2OP Health, a specialist in Organisational and Occupational psychiatric service, specialising in workrelated mental health care. With years of experience, Dr Chow is passionate about advocating early intervention, education and rehabilitation for all individuals, so they can get- back on track with improved clarity, motivation and fulfilment at work. DISCLAIMER
GREAT HEALTH GUIDE | 43
Relationships
44 | GREAT HEALTH GUIDE
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Self-care
Separation After
Mellita Bate
W
hen a relationship ends or
2. Anger, frustration and anxiety arise
is headed that way - we end
when you realise you will no longer
a life with that person and
be sharing your life with this person.
all the dreams that were shared. Once the
Allow yourself to be angry and don’t
decision is made, the grief begins. For
try to push these emotions away. Don’t
some this occurs whilst they are still in the
lash out! Have a strategy in place for
relationship. For others it may not begin
when the anger appears. More about
until after the separation. Knowing where
anger and aggression here.
you are in the stages of grief will help you identify what self-care strategies will work best as you start to figure out what’s next. Give yourself and your ex-partner time and space to process your emotions.
3. Bargaining is all about making sense of the situation and the story you tell yourself. Listen to your bargaining proposals - they will give some insight about what you have lost. However,
Grieving the relationship - the 5 stages
avoid going through an endless list of
of grief, Kubler-Ross model:
‘what ifs’ and ‘if only’s’ - it will only take
1. Shock/ denial is a state of disbelief,
you away from dealing with reality.
confusion and fear. If the decision
4. Depression or sadness is almost
didn’t come from us, it is likely it will be
inevitable. No matter how great or
a part of the initial reaction. Remove
terrible the relationship, feeling sad
yourself from the situation and give
means the relationship was important
yourself time to process
to you. Keep up with self-care and
DISCLAIMER
GREAT HEALTH GUIDE | 45
Relationships focus on yourself. Reach out to
Be deliberate in your communication. Ask
someone when you need to.
yourself what do I need to know and have
5. Acceptance. Finally, you can accept what has happened. Acceptance may be the first, last, or middle stage of your grieving – whichever way, it is time to start planning for your future and be proactive in building your new life. Know your self-care style. What do you need to do to feel calm and centred? For some it is signing up for a marathon or working towards a new fitness regime. For others it is booking a getaway with friends or the kids. Whatever it is, make sure the self-care plan works for you. It is perfectly fine to have that chocolate
some ideas about how you might ask. Breathing exercises won’t go astray either - calm yourself with a few deep breaths to relax your nervous system and put you in a clear headspace to talk. So, what next? There is no easy way to get through a separation but looking after You will put you in the best stead to be making those big life decisions that will support you. Remember: •
grieving. •
wellbeing and puts you in the best space to be making those next big life decisions. Binging on food or shopping might feel
Create a self-care plan and stick to it (but don’t be hard on yourself if you
or get that haircut, just make sure your self-care plan boosts your health and
Recognise where you are at in your
miss a day). •
You are building up your strength to make the best decisions for your life and to be the person you want to be.
good, but just doing that will not get you to where you want to be. Regulate your emotions.
Mellita Bate holds degrees in B.A.Soc.Sc. & Master of Counselling & Psychotherapy. She has worked with couples to improve
Allow yourself time to process denial,
relationships for 25 years. More recently
shock, and disbelief. If the news has been a
she has focused on supporting people
shock to you, find another person you can
through their separation journey as the
speak to. If you want to talk about it with
Regional Manager for Interrelate, Greater
your partner, make sure you - find a neutral
Sydney. Interrelate is a statewide not for
space, not in the bedroom, or in front of
profit organization that offers education,
the kids. Make time to talk when you’re
counselling, and separation support to
not in a hurry or on your way somewhere.
individuals and families in person and online.
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GREAT HEALTH GUIDE | 47
Mental Health
Teenagers for
Jane Kilkenny
48 | GREAT HEALTH GUIDE
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Kids Matters
I
t has been a year of challenges in
of physical, emotional and neurological
2020. Every corner of the globe has
growth which often creates uncertainty,
been impacted by COVID-19 and the
anxiety
and
fatigue.
It
involves
long-term impacts on our health are still
physiological and emotional factors that
relatively unknown. But this is not the time
need support and understanding, not
to dwell on the chaos, it’s time to look to
silence and frustration. So, what are the
the future. It’s time to take back control of
best ways to support our teens into the
our lives and our wellbeing.
future?
Teenagers have been impacted significantly by this pandemic.
1. Honest communication is vital. Even if teenagers struggle to open up about their thoughts and feelings, we can never stop trying to be helpful. Our number one priority must be to LISTEN. Make time to discuss their issues, don’t judge and be open to compromise. We all feel the need to be heard, it’s a fundamental aspect of human nature. So, lead by example, be supportive, caring and respectful of their needs and opinions.
Their education, social lives, sporting
2. Strong
aspirations and family life have all been
minds.
affected. Those in their final years of school are looking for guidance on their future careers, studying for exams, learning to drive, going to events, (parties, concerts, formals) and trying to find their way in the world. These issues are tough enough, without the added uncertainty and disruption created by COVID-19.
bodies
facilitate
strong
This is where we can have the greatest impact. Encouraging our teenagers to be fit, strong and healthy will set them up for future success and happiness. The reasons for this are simple. When we are physically fit and strong, we can overcome any obstacle. This physical ability and the endorphins that we release from vigorous
The teenage years are always a challenge
exercise, help to improve our mood,
for kids and parents alike. It’s the time
reduce anxiety and improve concentration.
when kids go through a complex phase
We get the exercise buzz!
DISCLAIMER
GREAT HEALTH GUIDE | 49
Kids Matters Learning to have control over our physical
we can step outside our comfort zone,
capabilities also supports our emotional
make the catch and run with it. Now
wellbeing and decision-making abilities.
which option do you think is easier? Of
A great example of this concept is skill
course, it’s easier to blame someone else,
acquisition, practice and refinement.
but when we focus on stepping up and
Regardless of the sport or activity,
challenging ourselves, that’s when we
when we practice and train, we will see
enjoy the rewards!
improvements.
Those
improvements
result in greater confidence and a willingness to try that little bit harder next time. It is a self-perpetuating cycle that has lasting impacts on our mind and body. Always remember that this requires physical and emotional effort. You don’t
Raising teenagers is hard. Successful parenting should be defined by raising an independent thinking, strong and compassionate
individual.
Encourage
them to look forward to future opportunities and always focus on health and wellbeing. Embrace the journey together.
get these gains by taking it easy and barely trying. This takes commitment, sweat and perseverance. Be brave and take control of your own abilities. That is the secret of champions. 3. Accept
change
and
embrace
challenge. Most people struggle with this concept as it requires a growth mindset and a willingness to fail. We don’t like to fail, so often we just don’t try, it’s safer, easier and avoids embarrassment. But if we have learned one thing from this past year, it’s that change is inevitable, so learn to accept the challenge.
Jane Kilkenny has over 25 years’ experience in health and fitness. She specialises in exercise for kids and teenagers having trained at the Children’s Hospital Institute of Sports Medicine (CHISM) Westmead NSW in 2004. She is
When life throws us a curve ball, we have
also a High-Performance specialist and a
two choices. We can drop the catch,
Level 4 IAAF athletics coach. Jane can be
complain and blame the thrower or
contacted via her website.
50 | GREAT HEALTH GUIDE
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Healthy
Lunch Boxes School
Regina Tilyard
D
id you know that children will eat roughly a third of their daily food intake while they are at school? This is a decent portion of their daily nutrients and core food groups. So, even more reason to embrace the new school semester
with a few lunchbox tricks up your sleeve.
DISCLAIMER
GREAT HEALTH GUIDE | 51
Kids Matters Filling kid’s lunchboxes with nourishing choices
will
allow
for
•
improved
mixtures,
concentration and energy at school, while also building valuable skills in food choices
of foods and snacks from the following core food groups by adding these suggestions to the shopping list.
Vegetables
Despite being one of the most challenging food groups for children, vegetablebased options will provide important nutrients and fibre for general health, immunity and digestive support. Rather than offering bland or plain vegetables, aim to incorporate vegetables as part of food combinations that provide variety and appeal to little tastebuds: pre-prepare and freeze wholemeal vegetable muffins, slice or frittatas • •
pasta
salad,
•
roast chickpeas in bulk for a crunchy snack.
Fruit Fortunately, many
schools
are
now
providing a ‘fruit break’ or ‘brain snack’ that encourage children to fuel their
School lunchbox ideas that will definitely be eaten.
•
including
coleslaw, or Mexican bean salad
and meal composition. To ease some of the lunchbox pressure, aim to pack a balance
experiment with containers of salad
body with fresh fruit. This provides a great opportunity for vitamins and minerals such as vitamin C and B vitamins that support energy levels and prevent illness. To ensure these fruits don’t end up in the bin, trial a combination of textures: •
fresh whole fruit (apples, mandarins with easy to remove skin)
•
fruit salad or mixed fruit
•
fruit pieces or chunks (pineapple chunks, grapes, watermelon)
•
fruit that can be eaten with a spoon (kiwifruit or passionfruit halves).
It can also be helpful to involve your children in choosing fruits to enhance their autonomy and independence. Allow your child to choose between two fruit options when packing their lunchbox or browsing the supermarket. Wholegrains, breads and cereals
offer an incentive with any raw
Wholegrains and carbohydrates will
vegetables such as hummus or dip
fuel our children for the school day
fill
and are a source of insoluble fibre
sandwiches
and
wraps
with
colourful and fresh salad vegetables 52 | GREAT HEALTH GUIDE
for digestive health. To keep things SUBSCRIBE
Kids Matters more interesting than repeats of the humble sandwich, trial a swap for other wholegrain options such as wraps, pita bread, bread rolls, rice paper rolls, sushi, wholegrain crackers, rice cakes or wholemeal English muffins. On occasions, keep snacks interesting by trying homemade fruit loaf or muffins prepared with wholemeal flour. In fact, involving your children in the kitchen to help prepare these foods will enhance
•
egg based frittatas, quiches or slices
their
nutrition,
•
tinned fish, beans or chickpeas
increase feeding skills and will improve
•
hommous dip
the likelihood that the food gets eaten.
•
lentil patties, falafel balls or fish patties
•
homemade nut bars or nut balls (check
relationship
with
Dairy foods It’s worthwhile stocking up on ice bricks and insulated lunchboxes to ensure your children can benefit from the protein, calcium and vitamin D provided by dairy products. Easy pre-packaged options include milk poppers, natural yoghurt and cheese cubes or slices. For other options, try cottage cheese or ricotta on crackers, tzatziki or yoghurt-based dip, or fruit smoothies after school. Meat and protein alternatives
with your school’s nut policy first). Let’s start the semester well with a balance of nourishing, appealing lunchbox foods that will fuel little bodies. Trial one new suggestion per week to keep up with food variety and engage your children in eating healthy foods. For any concerns about fussy eaters, difficulty with food groups or balancing important nutrients, work alongside your local paediatric Accredited Practising Dietitian for specific suggestions and strategies.
Meat and protein foods will support growth and development and provide
Regina Tilyard is a paediatric dietitian
important minerals such as iron and zinc.
specialising in fussy eating and children’s
Lean deli meats such as ham, chicken or
feeding behaviours. She is passionate
silverside are great sandwich fillers, which
about helping families develop healthy
may progress to less conventional options
mealtime habits. Regina is contactable via
that encourage food variety including:
her website.
DISCLAIMER
GREAT HEALTH GUIDE | 53
© 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).
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