Great Health Guide: April 2016

Issue 10 – April 2016

Retreats for Mind,

Body & Soul

D SUN

VITAMIN

HAVING Sex or MAKINGLove?

STOPPING

Self

SABOTAGE your

importance

LOCALLY

END OF LIFE PLANNING • STOP TALKING, START DOING! • STEP BACK & SLOW DOWN • SELF-CARE FOR NEW MUMS

Contents

RELAX & REVIVE

The balance between safe sun exposure and vitamin D production 8

Escape to where nature rules and be pampered

. . . . . Melanie Eager

IMPORTANCE OF SHOPPING LOCALLY 23

How to create a healthy food culture at home

. . . . . Mat Lewis

STEPPING BACK AND SLOWING DOWN

. . . . . Justyna Kalka

12

Discover the benefits of a happier and more balanced lifestyle

RELATIONSHIPS

. . . . . Catriona Pollard

ARE WE HAVING SEX OR MAKING LOVE?

Great health SELF CARE FOR NEW MOTHERS: PART 1

27

True love making is about building love between people 16

. . . . . Martin Gladman

New mothers often neglect to care for themselves

END OF LIFE PLANNING

. . . . . Alison Mitchell

. . . . . Kerry Shannon

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20

30

A gift of love from you for you GHG Disclaimer – please read

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AUSTRALIA’S BEST RETREATS FOR YOUR MIND, BODY & SOUL

VITAMIN D AND SUNLIGHT

KIDZ MATTERS OUCH! DON’T TOUCH ME!

Fitness 34

Helping children with hair care

THE BENEFITS OF MAINTAINING MUSCLE

Particularly important with a sedentary lifestyle

. . . . . Deb Hopper

. . . . . Kat Millar

MINDSET

BOOST YOUR METABOLISM

Actions speak louder than words!

Three simple and easy ways to improve your metabolism

. . . . . Loudy Wiggins

. . . . . Sarah Do Rozario

THREE WAYS TO STOMP OUT SELF-SABOTAGE

POWER TO YOUR CORE: PART 2

STOP TALKING, START DOING!

47

39

42

How to have trim, taut and terrific tummies

. . . . . Andy Anderson

. . . . . Vanessa Bartlett

54

© Depositphotos.com/Janifest

For a more fulfilled, happier and meaningful life

50

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TEAM GHG ...................................................................................

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS

Helen J. Dodd, William A. Dodd

DESIGNERS

Olha Blagodir, Jenny Hagglund, Oleksandra Zuieva

CONTRIBUTING WRITERS

Andy Anderson, Vanessa Bartlett, Sarah Do Rozario, Melanie Eager, Martin Gladman, Deb Hopper, Justyna Kalka, Mat Lewis, Kat Millar, Alison Mitchell, Catriona Pollard, Kerry Shannon, Loudy Wiggins

OTHER CONTRIBUTORS

Front Cover Image: Thalia Haven, Little Swanport, Tasmania, Australia.

(Image courtesy of View Retreats). Photography: Ray Joyce

ADMINISTRATION

Weng-Yee Leong, Tiana Tischler

CONNECT WITH US:

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

SUBSCRIBE: W: www.GreatHealthGuide.com.au © Antalya Developments Pty Ltd 2016

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Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed.

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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EDITOR’S NOTE ........................................................................................

Hello Beautiful Ladies, Thank you for the wonderful feedback and your continued support of Great Health Guide monthly magazine.

We at Team GHG are passionate about our vision – ‘To Enable Women’s Greatness.’ Because of that we are committed to partnering with highly qualified experts from their particular fields of interest.

We are also committed to providing content on a diverse range of topics.

Recently we included ‘Kidz Matters’ and are featuring author and speaker Deb Hopper, who has just received Amazon’s No1 Best Selling status for her book ‘Reducing Meltdowns & Improving Concentration’. Other great topics include ‘The Importance of Shopping Locally’, ‘Stomping out Self-Sabotage’ & ‘Are we having Sex or Making Love?’ If there are particular topics or questions that you have then please let us know via CustomerCare@GreatHealthGuide.com.au or of course via the social media links below.

Another exciting initiative is the launch of the long awaited Health Accelerator KitTM. The Team have been working on this for several months and it has just been launched.

The Health Accelerator KitTM will be entirely focused to help you gain momentum for your health. The 12 week package includes life-changing gems provided by health experts in various formats i.e. short videos, audio articles, recipes plus much more.

Many people feel time-poor but still wish to achieve great health. Because of this The Health Accelerator KitTM provides bite-sized gems on nutrition, fitness, mindset and great health tailored for the time-poor. Why not check it out at this address: http://www.greathealthguide.com.au/alliance/ As always love hearing from you.

Yours in Great Health

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RELAX & REVIVE

© Depositphotos.com/robertsrob

A

USTRALIA’S BEST RETREATS

FOR YOUR MIND, BODY AND SOUL Words Mat Lewis

surrounds. A place where you

can breathe in fresh air, rejuvenate and find that balance between body and mind. To tame the chaos caused by the stresses of daily living.

What better way to reach that equilibrium and tranquility than by escaping to where

8 | GreatHealthGuide.com.au

nature rules, as it should be? Where you can be pampered from head to toe. Where you can have time to just meander on quiet trails and private beaches. To find inspiration and to renew the senses. Achieving this balance, according to some, is the key to a happier and healthier life.

Taking a holiday to promote one’s overall well-being has been recommended from GHG Disclaimer – please read

© Photo Jamie Durrant

think of nature and peaceful

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

W

hen you think of relaxation, you

Design Oleksandra Zuieva

time immemorial. And in a corner of the world where nature still takes centre stage, we’ve found these soothing retreats that will surely leave you not only with lasting memories but with a more positive perspective on life that shows on the glow of your skin and in the radiance of your smile.

Find inspiration and renew the senses.

Thalia Haven offers spectacular views and a rustic atmosphere with incredibly comfortable accommodation.

There’s not much to do here - as it was meant to be, but enjoy the sights and sounds of nature. You’ll wake up to the gentle sound of the waves as they hug the shores and the warmth of the sun as it rises over the horizon.

THALIA HAVEN There’s no shortage of seclusion or space at this Tasmanian getaway. Standing on the edge of the craggy coastline of Great Oyster Bay, Thalia Haven offers spectacular

You can even have the beach all to yourself where, if you are lucky, you can encounter the resident sea lions. At day’s end, a quiet bathe among the stars and the rising moon is definitely in order.

views and rustic yet incredibly comfortable accommodation. When you think about it, it’s the perfect getaway to relax and rejuvenate, right in the soothing embrace of nature.

THE BUCKLAND LUXURY Our next restorative escape is The Buckland Luxury Retreat in Victoria. This secluded

More than the views, what you’ll notice right

luxurious haven is located in the Buckland

away are the striking stone cottages that

Valley, just a short drive from Bright, which

make up the property. These picture-perfect

is renowned for its natural beauty in every

buildings are nestled on a private 130 acre

season. As such, this private retreat is the

wooded peninsula surrounded by the crystal

quintessential escape within an escape,

blue waters of the bay, making this a private

ensuring you have a total break from everyday

haven in an already remote locale.

city living.

Though it looks rugged on the outside, inside

The Buckland is close enough for you to enjoy

you’ll find the retreat is mellow and cozy.

as much of the idyllic Buckland Valley and the

You’ll still see the ancient-stone walls around

nearby wineries as you wish. But then, it just

the log fireplace but now they’re warmer,

might take some effort to leave being sublimely

more inviting. Exposed wood beams match

ensconced in 40 acres of rolling countryside,

the dark brown cabinetry and trims that run

on a private estate with just five individual

throughout the house, making it feel a lot like

self-contained villas. It’s even harder to leave

home, only better.

when you get a taste of the spectacular views

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Here at The Buckland Luxury Retreat, comfort is key.

Expect plush king-size beds with goose-down quilts and fine linen. And the ensuite, with its large shower, deep soaking tub and dramatic view, is a place where you can just forget the outside world, relax and just breathe.

GLASS ON GLASSHOUSE Whether it’s the stunning views of nature, the private mountain location, the serene ambience, or the contemporary accommodations of this luxury retreat that mesmerises you, a stay at Glass on Glasshouse, in South Eastern Queensland is an experience you will remember for a long time. With only three free-standing cottages within the expansive property and located just over an hour’s drive from Brisbane, this is the perfect romantic getaway or relaxing escape.

Each cottage has an outdoor deck with incredible sunset and landscape views that invite you to step outside and breathe in the fresh air, stretch out on a chair, or sip a refreshing drink. A reminder that at Glass on Glasshouse, you can have time to step back, put your feet up and do 10 | GreatHealthGuide.com.au

things at a much slower pace, something you wouldn’t normally be able to do at home.

At Glass on Glasshouse you’ll always have breathtaking views of the Glasshouse Mountains and the beautiful surrounds.

And what’s more laid back than appreciating the greenness and vitality of nature? Whether you’re in the large living space, in your bedroom, or even in your double spa bath, you’ll always have breathtaking views of the Glasshouse Mountains and the beautiful surrounds. The views alone are enough to give you a boost when you return to the bustle of everyday living. Communing with nature has never been more easy nor this grand.

Mat Lewis is a Co-Founder and CEO of boutique

accommodation

website,

View

Retreats. Specialising in unique & luxury accommodation around Australia & New Zealand, View Retreats features a curated collection of romantic retreats, exclusive holiday homes, boutique hotels and luxury lodges in picturesque coastal, country & wilderness locations. For further information, visit our website.

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© Photo Jamie Durrant

off the bedroom.

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from the large glass windows and a balcony

“The price of doing the same old thing is far greater than

the price of change”

© Depositphotos.com/ belchonock

- Bill Clinton

S

Stepping Back and

lowing down

life and other commitments.

Sometimes, it can just become a bit too much and too overwhelming. What happens then, is the beginning of a terrible burn-out.

I’ve gone through this experience myself. I’m the CEO of my own business and a few years ago, I reached the point where I was starting to get burnt out caused by the intense

12 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

pressure of constantly managing the ups and downs of running a business with the many other things I do.

It couldn’t go on this way. I did some reassessing and realised that I needed to slow down, to take a step back and let myself breathe; engage in something that was slow and meditative instead of the hectic rush and information overload I was facing. I thought I had a creative outlet because my job was GHG Disclaimer – please read

© Depositphotos.com/natulrich

juggle work, family, personal

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

W

e are all very busy people. We

Words Catriona Pollard

creative, but what I really needed to do was slow down and find an alternative outlet.

That’s why I decided to incorporate creativity and art into my life. I needed to find creativity that wasn’t about perfection, but more about exploration and play. I wanted to think in new ways and use creativity to gain new insights and perspectives that I could also use in my business.

2. A HEALTHIER BRAIN AND HEALTHIER MINDSET Arts

and

craft

practices

highlight

how

differently we all see things. They help us appreciate many different points of view and expand our world view. They help us overcome business

and

life

challenges

providing

different perspectives that are essential in dealing with the complexities of everyday life.

What they do is create an environment where

I decided to incorporate creativity and art into my life.

1. SLOWING DOWN

we are combining right-brain imagination with left-brain logic which increases the capacity for breakthrough ideas and insights.

When I’m weaving, no two pieces are the same, even if I’m using the same material

I believe many women need to incorporate

and technique – they will be different. That’s

a form of ‘slowing down’ into their lives and

because weaving, using organic material is

creating art helps us slow down, quieten the

about ‘listening to what it wants to be’. I may

mind and put us in touch with our inner wisdom.

have an idea about what I’m going to create

While many may think that practices such as meditation are too hard, weaving or knitting are very similar to meditation as they are such

and then I’ll pick up the material and start the sculpture and ‘the material decides what it wants to become’.

simplistic tasks that force us to do one thing at a time, slowly – the exact opposite of what we all do in our jobs every day.

I discovered sculptural basketry and have never looked back. I sit for hours at a time on weeknights and weekends just working on my

Combining right-brain imagination with left-brain logic increases the capacity for breakthrough ideas and insights.

weaving. It is like a form of meditation and it’s such a simplistic task – the exact opposite of what I have to do in my job every day.

3. TAKING A STEP BACK FROM THE DIGITAL Having a hobby where you can sit down for a few hours and block out the constant noise

It’s about being still and letting the beauty emerge.

of society, the constant email notifications and the plethora of social media accounts to catch up on, can work wonders for your mental

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cortisol, the ‘stress hormone’ and engaging in relaxing, enjoyable activities heightens levels of oxytocin and serotonin in the brain.

We are so disconnected from nature in this digital world that we are barely paying attention to what’s around us. Walking down the street with your only view being of Facebook through the smart phone in your hand, means that you’re missing the moments in time that nature provides; a beautiful sunset, the sun sparkling through the trees or a leaf drifting by in the breeze.

These moments are missed because we are no longer looking at the world around us and often completely disconnected from where we are.

It’s about reframing what’s in front of you.

4. IT’S NEVER TOO LATE For me, slowing down has been the key to my health. It took a very stressful period in my life to force to me find creative experiences that allowed me to see new perspectives and have a break from constant noise of a busy life.

I sit for hours at a time on weeknights and weekends just working on my weaving. I’ve spent most of my evenings after work in the last six months sitting on the floor surrounded by leaves and sticks; because my A type personality is never far away.

I know this to be true. We all have new growth 14 | GreatHealthGuide.com.au

ready to emerge and art and creativity can help you reconnect with your imagination and give you new insights and perspectives.

I use arts and crafts as my ‘slow-down’ method to break away from our modern fast-paced life, but there are many ways to do it. Go camping.

Hike to the peak of a mountain. Start meditation.

Learn a musical instrument. Create a garden and grow wonderful nutritious foods. Clean out your attic and create recycled art from old trinkets.

But remember, the key is to slow down and see what emerges.

Catriona Pollard is the author of ‘From Unknown to Expert’, a step by step framework designed to help entrepreneurs develop effective PR and social media strategies to become recognised as influencers in their field. Catriona is the director of CP Communications, which merges traditional PR tactics with cutting-edge social media strategies that engage consumers as well as business. Further information can be obtained from her website.

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© Depositphotos.com/rachwal

constant deadlines to worry about lowers

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

health and bring down stress levels. Not having

great health

Š Depositphotos.com/ DepositNovic

for New Mothers: Part 1

16 | GreatHealthGuide.com.au

Words Alison Mitchell

Design Oleksandra Zuieva GHG Disclaimer – please read

© Depositphotos.com/ArdakKil

S

elf–Care

on achieving the amazing feat of building a tiny human within yourself.

You’ve just made it through 9 months of pregnancy which for some women can be a tough slog, dealing with various degrees of unpleasantness such as morning sickness, fatigue, fluid retention and back pain. And then you gave birth – whether it was a vaginal birth or a C-section, you were incredibly brave and strong.

It’s just as important to look after yourself now, as it was while you were pregnant.

During all this time, care and attention has been directed at you. You quite likely tried very hard to eat well and took your vitamins regularly with the intention of growing a healthy baby.

Perhaps if you were lucky you were pampered with foot rubs, back massages and relaxing baths to soothe your aches and pains. You may have even attended pregnancy yoga or Pilates classes, aquarobics, or walked more regularly than you did before you were pregnant.

But now your baby has arrived and suddenly there’s not as much time to look after yourself, but it’s just as important to look after yourself now, as it was while you were pregnant. In this two-part article I will share with you some ways in which you can look after yourself without sacrificing too much of your time.

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Y

ou’ve just had a baby. Congratulations

THINGS THAT NEW MUMS CAN DO TO TAKE CARE OF THEMSELVES: 1. Take an hour just for yourself each week Recent research has found that new mothers who take at least one hour of time for themselves each week significantly reduce their chances of experiencing postnatal depression. How you spend this time is up to you, but if you need ideas, perhaps you could consider getting a massage, taking a relaxing bath, going for a long walk, attending a yoga class, going shopping, seeing a movie or sitting in the park reading a book.

2. Don’t stop talking your vitamins You need to be getting an abundance of nutrients just as much now as you did while you were pregnant, this is especially important if you are breastfeeding. You lose a lot of minerals, including zinc and iron, while you are giving birth so it’s important to replace them.

Zinc has a lot of roles in the body but most notably for new mums it helps to keep your hormones balanced. Good levels of zinc also help wound healing and reduce nipple damage from breastfeeding.

Iron levels can drop if you lose a lot of blood during birth and this mineral is important for energy and immune health.

Magnesium and B vitamins are also very important for new mothers as they help with energy, mood and relaxation.

One hour each week for yourself, reduces the chance of experiencing postnatal depression.

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GreatHealthGuide.com.au | 17

during breastfeeding, babies require a lot of calcium to help build their bones. If your diet is low in calcium, then calcium will be removed from your bones to support the babies’ bone development. Thus it is vital that your calcium intake is adequate. Calcium, along with magnesium is also important for muscle and

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

In the last two trimesters of pregnancy and

nerve health and low levels can contribute to tension. While it’s possible to get plenty of nutrients from food sources alone, new mums often struggle to find the time to eat well and so it is recommended to take a supplement as an insurance against deficiency. Talk to your healthcare practitioner about which supplements may be best for you.

NUTRIENTS AND THEIR FOOD SOURCES B Vitamins

Wholegrains; nuts and seeds; legumes; nutritional yeast; dairy; red meat and organ meats; eggs; green leafy vegetables.

Calcium

Milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy milk; greens; sesame; legumes.

Iron

Organ meats; red meats; fish; poultry; shellfish; egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and fortified cereals.

Magnesium

Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate.

Zinc

Meats, fish, poultry, vegetables.

Meditation, mental stillness, or mindfulness comes in many forms, but my favourite way of calming the mind is to simply focus on the breath. Sit in a quiet spot, breathe through your nose slowly and by concentrating on the action of breathing, other thoughts are swept away. This may be something you can do during a nap time or at a time when you can have someone who can watch your baby for a little while. I would suggest that you take 5-10 minutes a day to do this by yourself, also while you are putting baby down to sleep. If you are feeling anxious or your mind is occupied with other tasks that you need to do, it will drag the process out as baby will pick up on your state of mind.

18 | GreatHealthGuide.com.au

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3. Breathe to be calm

In the second part of this article I will share with you some further ways in which you can care for yourself after having a baby.

Calm your mind by simply focusing on your breathing.

Alison Mitchell is a Naturopath based in Windsor and Bella Vista, NSW, Australia. She is passionate about helping people reclaim their health and vitality by blending traditional healing methods with the latest research. She has an interest in women’s health and digestive issues. She is a foodie and she believes that life is meant to be enjoyed and that good health is one of the best ways to do this. Connect with Alison on Facebook or on her website.

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“Most of the things worth doing in the world had been declared

impossible before they

were done”

© Depositphotos.com/ stillfx

- Louise D. Brandeis

unlight

20 | GreatHealthGuide.com.au

Words Melanie Eager

Design Oleksandra Zuieva GHG Disclaimer – please read

Š Depositphotos.com/galdzer

S

Vitamin D &

adults over 25 years of age living in Australia are Vitamin D deficient? A

2012 study published in the Journal of Clinical Endocrinology showed that those highest at risk of deficiency included non-Europeans, those that were obese or physically inactive, women and the elderly.

So what is Vitamin D and where can we find it?

Vitamin D is produced when the skin is exposed to ultra-violet light (UVB) from the sun. The body then converts a cholesterol derivative into Vitamin D. Vitamin D is essential for the body to absorb calcium, necessary to maintain healthy bones and muscle function.

The Cancer Council of Australia recommends being out in the sun for a 5-20 minutes each day when UV levels are less than 3. It suggests that exposure to the sun early in the morning or late in the afternoon is the best time for Vitamin D production, when UV levels are at their lowest. It is great if this can be when you are exercising or gardening.

However only small amounts can be obtained from a dietary source, in foods such as fatty fish (salmon, mackerel), eggs and fortified in certain foods such as orange juice.

VITAMIN D DEFICIENCY: Low levels of Vitamin D can contribute to softer bones (osteopenia) which can lead to bones becoming brittle and fragile (osteoporosis).

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D

id you know that nearly a third of

Studies have also shown that low levels of vitamin D and calcium may be related to diabetes, cancer and heart disease. There is also evidence that in areas where people have greater sun exposure, there are fewer cases of colon cancer and fewer deaths from colon, breast and prostate cancer. The evidence is inconclusive however, as there may be other factors which influence these findings.

Vitamin D deficiency is hard to diagnose but general signs include fatigue, weakness, excessive forehead sweating, feeling irritable and depressed. More severe symptoms include general aching of bones. If you experience any of these symptoms, consider going to your GP for a check-up. Vitamin D can be taken as a supplement and the dose required depends on your current blood levels and bone density scans.

THE BALANCE BETWEEN SAFE SUN EXPOSURE AND VITAMIN D PRODUCTION: Sunscreen can inhibit the ability of UVB radiation to penetrate the skin, thereby causing a decreased production of vitamin D. It is therefore important to find a balance between safe sun exposure and vitamin D production.

However, studies have shown that even whilst using sunscreen, some UVB radiation is still able to pass through the sunscreen. Ultra-violet light is recognised as an environmental carcinogen and 2 out of 3 Australians are diagnosed with skin cancer by the time they are 70. The Cancer Council of Australia reports that between 95 - 99% of skin cancers are caused by too much sun exposure. They recommend the use GreatHealthGuide.com.au | 21

and for long exposure to the sun. Remember to reapply sunscreen every two hours for best protection.

So don’t forget The Cancer Council of Australia’s suggestion of slip-slop-slapseek-slide: 1. Slip on sun protective clothing to cover your skin 2. Slop on sunscreen (water resistant and SPF 30+). Remember to reapply every 2 hours 3. Slap on a hat to protect your face, head, neck and ears 4. Seek some shade 5. Slide on some sunglasses In summary: With Vitamin D deficiency so widespread in

the significance of vitamin D in the prevention of disease and the simple way in which this deficiency can be remedied.

There is a balance between sufficient sun exposure to produce Vitamin D for healthy bones and the risk of skin cancer, if sun exposure is too great. So remember ‘slip-slop-slap-seek-slide’!

Melanie Eager is a nutritionist and wellness coach with a passion for helping you live life to your full potential. Melanie has two science degrees from the University of London. Now based in Australia and with nearly 20 years working in a corporate science environment, Melanie is well placed to guide you through the maze of health and wellness choices so that you too can be Eager for Life. For more information, contact Melanie through her website.

© Depositphotos.com/danmir12

the community, it is important to understand

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of sunscreen if UV levels are greater than 3

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S

IMPORTANCE OF

HOPPING LOCALLY

lived in harmony with nature, where

Š Depositphotos.com/Lenorlux

food was mostly collected locally

and hunted on foot and human dwellings were usually located close to food sources.

Apart from the odd banana leaf or basket made of bark or reeds, there were certainly no packaging food industries in those days. FastGHG Disclaimer – please read

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D

uring their evolution, our ancestors

Words Justyna Kalka

Design Oleksandra Zuieva

forward around 10 000 years and there has been huge agricultural and social advances so that most of our food is no longer locally grown. It is grown in many distant locations, in different seasons to ours. With increasing rapid movement in transportation, most of our produce is flown in freshly picked from interstate or another country.

GreatHealthGuide.com.au | 23

Our food now often travels huge distances.

with a loss of flavour. Although you never see it, kilometers of plastic pallet wrap, tonnes of wax, polystyrene boxes and various packaging are all part of the way we eat today.

Much of what we eat has travelled a long way

For the environmentally concerned consumer,

to reach our plates. It is estimated that a typical

eating locally produced food is no easy task

forkful of food now travels some 2,000 miles

these days but there are some simple things

on average. The realities of food sourcing are

that we can do.

changing at an increasing speed. Even just 50 years ago, we bought our fruit and vegetables

•

charts are easily accessible on the internet

at the local greengrocer, walked a few doors down to the bakery, then to the local butcher and milk was delivered to our door in glass

or farmers’ market websites).

•

Take a weekend drive with the family to the local farmlands. You are sure to find farm

containers. Business owners and farmers

stalls and local growers eager to inform

lived locally, produce was picked ripe, fresh

you on what they grow and talk to you

and seasonal. Now seasonality of produce is

about the seasonality of their produce.

disappearing and we can enjoy a wider variety of food choices at the supermarket, take for

Learn what’s in season (seasonal produce

•

Learn more about gardening and how

example strawberries and navel oranges from

food is grown. Does it grow in your area?

California, cherries from Washington in June,

Does anyone grow it locally? Can you grow

baby corn flown in from Thailand and out-of-

it yourself?

season kiwi fruit from Italy. But is there more to the food on our plates than meets the eye?

•

for food or go even one step further and

There are some concerns about the global

choose food from your state. Each time you

movement of food.

make that choice, you are supporting your local growers and the community.

There are the environmental costs and the issue of greenhouse gases when trucks, planes and ships move produce from one part of the world to the other. Governmental regimes of chemical sprays and quarantine restrictions of foods to control the foreign diseases and pests are all very clear aspects of international import of food. Produce is often picked green

Choose Australian produce when shopping

•

Ask your suppliers for local and fresh food.

If you don’t ask, you don’t get! Consumer demand can be powerful.

HOW TO CREATE A HEALTHY FOOD CULTURE AT HOME?

or unripe, weeks or even months before

Food culture starts at home, in the way we source

maturity in order to survive the long journey.

and prepare the food for ourselves and our

It may be artificially ripened after arrival, often

families. It is more than ethnicity and heritage.

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It is our attitude towards food, one that we pass down to our children.

Children mirror what they see in their parents.

Our attitudes around buying food, cooking and eating directly shapes how our children approach food and they will one day feed their families. It is never too early to plant a seed of healthy eating. Seasonal produce, sustainable farming and wholefoods are topics that can all be introduced to children in simple ways they can understand. Your between the environment, health, food and enjoyment, as well as create a strong base to good lifetime dietary habits. Making an effort in the way we buy, prepare and eat healthy food gives more than nourishment for growth and development of our little ones.

It will provide them with the necessary tools to take care of themselves long after leaving your nest, rather than being misguided by confusing nutrition trends, trusting the outside world and the food industry to do a good job of educating our children.

Most likely you already shop for food with your children by your side so take the opportunity to make it fun and educational.

Family trips to the farmers’ market to source

Š Depositphotos.com/Yaruta

fresh ingredients can be filled with wonder and laughter. Naming fruit and vegetables together and picking a new one to taste at home is not only taking full advantage of their natural curiosity but also simultaneously educating them about wholefoods. Include GHG Disclaimer – please read

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efforts will help your child connect the dots

them in the decision making process, let them pick favourite fruits and vegetables for their lunchboxes. Welcoming little ones into the kitchen to cook or bake with you may at times require patience, but you will be contributing immensely to their development. Children are like little sponges and soak up information, so always explain what you are making, in simple terms talk about each ingredient, where it comes from and what makes it special and good for us.

Justyna Kalka is a qualified nutritionist for Zak Australia. She is devoted to educating others about the true vitality that comes from a careful balance of real food, the right mind set and healthy exercise. Justyna educates parents and children about the importance of proper nourishment for growth and development. She is a professional speaker and health educator who specialises in promoting optimal health through wholesome, nutrient dense food and movement.

GreatHealthGuide.com.au | 25

Š Depositphotos.com/ Maridav

Relationships

Š Depositphotos.com/prometeus

S

Are we having

ex or making love?

Words Martin Gladman

GHG Disclaimer – please read

Design Oleksandra Zuieva GreatHealthGuide.com.au | 27

S

ex is something which is presented

Our bodies crave love, they crave intimacy. So

to us in many guises, be it in the

when we have these ‘cravings’ or ‘needs’ for

movies, video clips, pornography, on

sex, we need to stop ourselves and consider

billboards or in magazines. Throughout our

for a moment what this might honestly be

lives we are exposed to and experience many

about. More often than many of us would like

different ideas, rules, dogmas or perspectives

to admit, we use sex to release tension, soothe

on what sex is and what sex isn’t. Despite

our loneliness or fill our emptiness. We could

this, our relationship with sex always remains

say that sex has become a cheap substitute for

something that is very personal to each of us.

the love and intimacy that we are truly craving

One of the greatest errors of our time though

but are not choosing to bring to ourselves.

is that we have somehow confused the act of sex with the art of making love, combining the two together and robbing ourselves of the beauty found in true love making.

True love making is about building love between people.

Love is not something that we can touch or hold, it is a quality of feeling.

A feeling that is pure and free from any drama or emotion. It comes from deep inside of us. It

Making love is an art and I’m not talking

is a feeling we get when we’re cherished and

about silly poses and strange positions

supported, when we’re deeply appreciated

where one twists and bends their bodies.

and celebrated for who we are. Love is pure.

True love making is much simpler, easier

When we don’t feel love or when we’re not

and accessible. It simply means to build love

letting people see and feel our love, we can

between people. No physical contact or

find ourselves feeling empty, as if something

innuendo needed, just simply building and

is missing, because it is. As a result, we look

developing care, honesty, respect, intimacy

to fill that empty feeling from outside sources

and joy in our interactions with people, be it

and sex is but one of those choices.

with our partners, friends, family, colleagues or just in our thoughts and actions about ourselves and others.

True love making has nothing to do with sex. Sex of course can be part of it, but the act of making love simply comes from choosing to ‘be’ love first with ourselves and then with another person.

28 | GreatHealthGuide.com.au

So how then can we truly make love? First and foremost, making love starts with deeply loving and supporting ourselves, making love with ourselves. Love making starts with making the conscience and deliberate choice to appreciate, support, love, cherish and honour ourselves, to make love with our thoughts, our words, our actions and our movements. It’s an act of simply choosing to GHG Disclaimer – please read

about it. If you spent every day consciously building love with yourself and then your partner, just imagine what would happen when you celebrate that love in the bed room. Making love does wonders when it comes to actually having sex.

True

love

making

happens

when

we

proactively choose to build love. The key to having explosive and amazing sex has nothing to do with candles or emotional stares but everything to do with our commitment to honestly building love. It can happen when we’re doing the dishes, when we cook, when we walk, talk, think, or simply speak to one another. So instead of relieving ourselves of our emptiness in the bedroom, we can build and then celebrate all of our love, celebrating not only ourselves but each other.

This is how we can truly begin to live and make love, by choosing it. any given moment.

Once we’ve mastered that, we are able to bring that same love to the people around us, making love with everyone we meet, be it the man or lady at the checkout or with our partners, long before we get between the

© Depositphotos.com/artem_furman

sheets. Because when we’re feeling full of ourselves, full of our own love, others feel that love too and if in that moment they choose to feel their own love then ‘hey presto’, you’ve just made love, together.

So what does this mean for our relationships?

And what does this mean for sex? Well, think GHG Disclaimer – please read

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‘be’ love, to the best of our ability, in all and

Martin Gladman is a counsellor, teacher, life coach and complementary therapist working out of Melbourne. Victoria. Martin has had the pleasure of supporting people of all ages, backgrounds and genders to work through the many challenges which can prevent them from living truly joyful and vital lives. Martin has a deep love and commitment to humanity, offering his services as a writer and specialist to support people to live, learn, love and be inspired by life and all that is within it. Martin can be contacted through his website.

GreatHealthGuide.com.au | 29

Words Kerry Shannon

30 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

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© Depositphotos.com/andriano_cz

Planning End of Life

your

loved

ones’

wishes

enables you to act confidently on their behalf, knowing that you are doing

exactly what they desire. Planning for the unexpected time you can’t speak for yourself is an incredible kindness to those you love.

By your taking control of incapacitation and end of life issues is empowering at any age.

It is well established that women are the primary decision makers for their families’ health. They most often assume caregiver duties during all stages of life whether it is their significant other, children, or parents. Women also are increasingly creating their own wealth, living longer than men and tending to think of others before themselves. Thus women, no matter what age, should know in detail the advance care wishes of their loved ones and should create their own comprehensive end of life plan.

When it becomes necessary to speak for a loved one who is incapacitated, not knowing exactly what to say or how to speak to physicians can be intimidating, even paralyzing. God forbid this happens with your lover, mother, sister or best friend when a doctor approaches you in a hospital hallway asking you what to do. Would you know how she felt about being on life support short term or long term? Would you know that life support includes a number of things like drugs and feeding tubes, not just respirators?

Would you know who she wants to take care GHG Disclaimer – please read

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K

nowing

of her cats? Plants? Bills? How do you know you are making the right decision? Do you just go along with what the doctor says, not even questioning the possible outcomes? So often families have not ever discussed what to do or there are only the generalities, ‘my daughter, wife, mother knows what I want.’

You might have an idea but another loved one could have a different viewpoint. This is a time when emotions run very high. Most of us have heard heartbreaking stories or have witnessed families fighting or even torn apart because they can’t agree on the proper course of action.

Making sure that your loved ones have considered their end of life plan, that they have shared, will allow you to have substantive conversations with their doctors ensuring your loved ones receive the care they desire. When the doctor recommends a procedure you will ask, ‘What is the likelihood that she or he will return to the state they were in before this latest episode; return to decision making capacity; have the ability to enjoy the company of loved ones; will have the ability to feed themselves?’

Then, depending on the doctors’ answers, you can form a plan that best fits your loved ones’ instructions. You and your family, can act together and support each other knowing that you are honoring your loved ones wishes.

No doubts. No fighting. No regrets.

Conversely, don’t burden your family and loved ones with expectations that they know what you want. Make sure you have considered, documented and communicated your wishes and instructions with your loved GreatHealthGuide.com.au | 31

do so if you have not provided the information.

Having completed your own plan, it will make it easier for you to start the conversations with your loved ones, especially those who might be reluctant to talk about such issues.

A little discomfort talking with your mother, husband or friend now can save you heartache down the road.

None of us envision that a devastating car accident will happen to us. But if we are prepared, it will be easier on those we love.

Recently a report from The Institute of Medicine said that, ‘a lack of an end of life plan, created well in advance, typically leads to prolonged 32 | GreatHealthGuide.com.au

hospitalization, soaring medical bills and unnecessary pain and suffering for everyone.’

End of life planning is about living with the knowledge that you have prepared for the future. It is about peace of mind for you and those you love.

Kerry Shannon is an American health care consultant with over 30 years’ experience and a Masters degree from Loyola University Medical School in Bioethics and Health Policy. Her job working in hospitals for decades allowed her to witness first hand people suffering because their loved one did not provide meaningful end of life planning. Kerry, with her husband Steve Byrne, created this website which is a secure, comprehensive online guide and toolkit for all end of life issues. Please direct questions and comments to Steve’s email address.

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you want to respect your wishes but cannot

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ones, doctors and advisors. Those who love

Kidz Matters

Š Depositphotos.com/ Yaruta

ouch Me!

34 | GreatHealthGuide.com.au

Words Deb Hopper

Design Oleksandra Zuieva GHG Disclaimer – please read

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T

Ouch! Don’t

with the sensory bombardments that come with hair care. Some

children as toddlers and pre-schoolers find this difficult. Some children continue to find these daily self-care tasks unbearable even into primary school age. So why is it that many children struggle with what appears to be such a simple task?

Many children are over-responsive to the feeling of light touch. The feeling of water on their head during bath time, the towel during hair drying, the brush for hair brushing, fingers for braiding or styling, the touch of scissors for cutting. All these sensory events can be very overwhelming for toddlers or older children who are over responsive to screening out touch sensations. Actually, when the touch systems are over responsive, the above situations may be interpreted by the child as being painful or dangerous. It places their nervous system in a state of stress, or the fight/flight response.

As parents, we need to acknowledge and be respectful of how children are interpreting this information. It is a very real experience.

We cannot and should not force children to do these things if they find them distressful.

Just image if someone told you to just jump off a bridge or bungy jump and just ‘get over’ your feelings of fear. It probably wouldn’t make you feel any better about things.

In this article, we will talk about strategies to help children cope better with: •

Hair care (brushing and styling)

•

Hair cutting

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any children struggle to cope

When a child is feeling over responsive and in the stress or fight or flight response, we need to help calm and organise the child’s body.

HERE ARE 3 TOP TIPS DOING HAIR CARE WITH LESS TEARS. 1. Using movement and muscle activities before hair care.

For example, before morning hair care, get your child to move and get the wiggles out.

Get them to jump on the trampoline, ride a tricycle or scooter, bounce on a ball, or animal walk down the hallway. Once they have moved, their body will be calmer and it will be easier to manage the activity. Before a haircut, go to the park for half an hour or more before the hairdresser appointment. Encourage lots of active play using their muscles, resistance and climbing activities.

2. Use deep pressure touch strategies for before and during the activity.

Deep touch or firm touch pressure helps to override feelings of the stress and over responsive feeling. Some strategies include: •

Before hair brushing or cutting, press firmly on your child’s shoulders or give them a really firm head massage.

•

Use firm touch pressure when brushing or combing, or let the child brush their hair and show you what pressure they prefer.

•

Use a weighted lap or shoulder blanket for some deep pressure calming input.

GreatHealthGuide.com.au | 35

Get your child to wear a firm cap for half an hour before the hair cut or hair brushing.

•

On the way to the hair dresser, give them a weighted blanket or a heavy toy to cuddle in the car.

3. Be aware of auditory/sound issues that might impact on the stress response.

•

At the hair dresser, be aware if the sound of the scissors or hair clippers is distressing.

If it is, use headphones, or music to help block this out.

•

Play calming music, or their favourite songs during hair cutting.

•

Explain every step of what you or the hairdresser are going to do. For example, ‘First I’m going to spray some water on

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•

your hair. It might feel a bit tickly, but it’s only for three sprays, then I’ll stop.’

Hair care can be really tricky for lots of children. Use whatever strategies you can to have success. Other might include –

1. Using distraction – provide sultanas or finger foods as a diversion.

2. Using the TV during the activity.

3. Using conditioner regularly to reduce hair tangles (even if you have to use the shampoo and conditioner together if bath time is tricky too).

Please respect a child’s feelings if they find these tasks difficult. It may be a real stress response that they are feeling and not just bad behaviour. If your child is continuing to struggle with these sensory issues, please talk about it to your family doctor, early childhood nurse or occupational therapist.

For more information, please refer to the Tools for Tots Book: Sensory Strategies for Toddlers and Pre-schoolers,

by Diana Henry on our website.

Deb Hopper is a practicing Occupational Therapist and an Amazon #1 Best Seller author for her book Reducing Meltdowns and Improving Concentration. She is passionate about helping children achieve their potential.

As a practicing Occupational Therapist at the Coast, Australia, she understands the day to day struggles that children, parents and teachers face. For a sample chapter of her upcoming new book, join her newsletter or visit her website.

36 | GreatHealthGuide.com.au

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© Depositphotos.com/alenkasm

Life Skills 4 Kids Clinic on the NSW Mid North

“Courage is resistance to fear, mastery of fear,

not absence of fear”

© Depositphotos.com/ ellandar

- Mark Twain

Š Depositphotos.com/ stocksnapper

mindset

S

© Depositphotos.com/lzf

Stop Talking,

tart Doing!

Words Loudy Wiggins

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Design Oleksandra Zuieva

GreatHealthGuide.com.au | 39

dealing with goals and achievement.

Far too often people make goals,

verbalize them and think that is the way of achieving them. You must be specific and have a game plan. Goals must be broken down to the nth degree.

Verbalizing your goals too much is also something to be avoided, because actions do speak louder than words. By all means talk about things but the focus should be on achieving your goals rather than just setting your goals.

If you speak to athletes, you will find that the best results were achieved when goals were set in their minds and left unspoken.

The focus is not on the goal but on the hard work that needs to be done - the everyday process. Motivation is intrinsic and it is also a very personal thing. I know a lot of sport psychologists will not agree with this philosophy and encourage verbalizing, but for some people, if they verbalized goals, they may become complacent and not think about the necessary steps to achieving the goals.

That is a very important point to remember.

More often than not, people think that they are doing the right thing, but in actual fact they are slipping in one area or another.

For example, with weight loss, it’s an exact science and many clients say, ‘but I’ve been eating healthily’ when they don’t see results.

I will then concentrate on the detail of the process and discover that the portion sizes are incorrect or that they are overindulging just before going to bed. Once we analyzed the issue, the results were obtained.

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his is the third article in the series

Your visions need to be clear and concise.

If you feel that goal setting is not for you then there are other ways of building a clear picture of what you want in your mind. It involves writing a letter to the universe. It is a similar method of thinking that involves writing everything down and letting it go, but in essence it is still goal setting. It’s pretty much asking for what you want, but again, your visions need to be clear and concise so be careful what you ask for.

Another important step is to do your research.

A client came to me proclaiming that she needed to lose 10kg, but this magic number in her mind was where she thought she would be happy. She was actually at a really good weight but we just needed to work on her body composition so we planned a change of goal.

Mindfulness and appreciation of your current situation is also a must. The end goal will NOT make you a happier person. Learn to have gratitude and count your blessings. In this process you need to also ask yourself the difficult questions. Are there too many distractions? Is someone sabotaging you? Are you sabotaging yourself?

Learn to have gratitude and count your blessings.

For beginners, I suggest writing your goals down and devising a plan – then forget about them and go on autopilot. Otherwise you may GHG Disclaimer – please read

and not on how to achieve it. At the end of the day as I’ve repeated over and over again and as clichéd as it all sounds, actions speak louder than words and it is most definitely about the journey not the destination.

In summary my guidelines for goal setting are: • Set realistic goals • Have an action plan • Write it down and let it go • Make informed decisions, research your chosen field • Actions ALWAYS speak louder than words • Be grateful with your current situation.

If you are unhappy, then re-assess the situation • Don’t let others sabotage you so take responsibility for your actions

And most importantly DREAM BIG. Anything is possible if you are willing to do the work to get there!!

Actions speak louder than words.

Loudy Wiggins is a Dual Olympic Medalist and a three times Commonwealth Games Champion in the sport of Diving. The Melbourne-based mother of two is a Personal Trainer, Nutrition and Wellness coach for her own business, Loudy Wiggins Fitness. She is also the program manager for the Victorian Institute of Sport Diving Program and on the Australian Olympic Committee Athletes Commission. She has recently launched an online training program Mind and Body Blitz to help women achieve their health and fitness goals with a holistic approach – mindbodyblitz.com. Loudy can be contacted through her website.

© Depositphotos.com/Janifest

• Love what you do and live in the moment.

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end up thinking about the end goal too much

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GreatHealthGuide.com.au | 41

s

Three Ways to

tomp Out

Self–Sabotage

you’ll only have one slice of pizza and

then end up eating the whole thing? Do you skip going to the gym and instead lounge on the couch and spend the time watching hours of mindless TV? Do you wake up late rather than get up early enough for a run through the park?

42 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

Are you a self-saboteur?

Like most people, you know you have to eat well and exercise regularly to be healthy, live with energy and have a great physique. And, of course, you want all those things. Everyone does. So why is it that your mind defaults to self-sabotaging behaviour as soon as you let your guard down?

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© Depositphotos.com/haveseen

you feel stressed? Do you tell yourself

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D

o you grab for that doughnut when

Words Andy Anderson

Well, there are many reasons. Here are just

Acknowledge

a few:

emotions exist and learn to accept the

Low self-esteem: You feel unimportant and not worth taking care of, as if you don’t deserve health and happiness. It’s easier to self-medicate with food, alcohol, drugs, shopping …You name it.

Poor self-image: Low self-esteem leads to a poor self-image and your head fills with self-defeating thoughts like, ‘I’m stupid’, ‘I’m unable to control my eating’, ‘Going to the gym is hopeless. I’m too fat and tired to work out’, ‘I’m a failure’.

Bad habits: Because you don’t value yourself, you have not taken the time and put in the effort to change your bad habits. As a result, you stop at a fast food place and eat junk food, rather than take the time to shop and prepare a home-cooked meal. You eat your food down in front of the TV and then fall fast asleep, rather than working out at the gym, or taking a brisk walk, run or bike ride through the park.

All these sabotaging bad habits doom you for failure. Why do you find it so hard to break out of them? Self-sabotaging becomes a safety mechanism – the brain’s way of preventing hurt by keeping you within your comfort zone.

Here are some ways to prevent selfsabotaging:

that

these

negative

full range of emotions you experience.

Make friends with them. Once you stop resisting negative emotions and realise they’re just physical sensations, they’ll lose a lot of their power over you.

2. Practice

self-compassion:

Be

kind

to yourself. No one is perfect. Accept that you have flaws and move on from mistakes and failures. A single setback doesn’t mean all is lost. You can always bounce back and change if you practice a positive thought mindset.

3. Create strong ‘pain and pleasure’ motivators: The beauty of your mind is that it’s very susceptible to change. You can take advantage of this by building strong mental associations around each of your self-sabotaging behaviors. List all of the painful consequences as if you were to continue doing a certain negative behaviour (e.g. I’ll get fat, I’ll be unattractive, I’ll die younger etc.).

Make sure you go really deep with this to bring up as much pain as possible.

Now, if you reinforce these negative associations over and over again, soon you’ll

find

yourself

avoiding

those

behaviours.

Do yourself a favour in 2016. Dare to take risks! Jump out of your safety net. Break

1. Accept your emotions: We all have

through your comfort zone. Doing so

negative thoughts. We all feel anger,

will help you eliminate self-sabotaging

sadness, regret, hate and resentment.

behaviour.

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You will live a more fulfilled, happier and meaningful life.

Andy Anderson is the CEO of Ultimate You. Using his three pillars of change methodology, mindset, nutrition and training, Andy has helped thousands of people to transform their mind, body and life outlook and become lean, energetic and healthy.

Andy’s philosophy is that weight loss and fitness can’t be achieved just with a physical training program, mindset and nutritional habits also need to be addressed to achieve

© Depositphotos.com/stokkete

long term change in a positive way.

44 | GreatHealthGuide.com.au

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“Start by doing what’s necessary, then do what’s possible, and suddenly you are doing the impossible”

© Depositphotos.com/ tuja66

- St Francis of Assisi

© Depositphotos.com/ Ammentorp

FITNESS

Muscle The Benefits of

Š Depositphotos.com/chaoss

Maintaining Words Kat Millar

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Design Oleksandra Zuieva

GreatHealthGuide.com.au | 47

T

here are many articles that talk about

3. It allows you to more easily perform

the benefits of increasing muscle and

everyday physical activities like picking up

this is important, however you can also

heavy bags of groceries, carrying children

reap a host of benefits by simply maintaining your muscle. Training to maintain the muscle that you have, can be a powerful goal. This article will present the range of benefits of muscle maintenance and advise on ways to accomplish the healthy maintenance of your muscle.

and climbing stairs.

4. Muscle can help you keep fit, prevent disease and allows you to recover faster from injury.

There are a number of physical benefits

Whether we like it or not, the inescapable truth

achieved

is that our bodies are undergoing an ageing

however, there’s more than just the physical

process. If we don’t take steps to reverse

side. Exercise and lifting a reasonable amount

the process, such as doing regular, effective

of weight can help motivate you to be more

exercise, then over time we gradually get

disciplined in other areas of your lifestyle,

weaker, more unfit and invariably our posture

such as healthy eating. Feeling strong and

and quality of life declines. This is especially

healthy is addictive and so is seeing results!

important now, given the large amount of time sitting in front of devices at work and in the home.

The good news is that there are ways to slow the aging process and muscle maintenance is a great way to start!

By performing resistance training, you are protecting your muscle, which is super-important as the years go by.

by

maintaining

your

muscle;

And, of course, firm muscle can generally just make us look better – clothes on or off!

So how do I maintain my muscle?

One of the first steps in any exercise program is to have your General Medical Practitioner check your health and fitness before you commence. It’s also important to have a Fitness Professional teach you the correct technique and monitor your form, so that you are not practicing bad habits. If you’re not

The benefits of maintaining your muscle:

using resistance training, I highly advise that you add resistance training to your exercise

1. Muscle is metabolically active tissue and it

routine and watch your body change. If you

helps your body to burn calories. It helps

do it properly, you’ll look and feel better and

regulate your blood sugar.

stronger.

2. Muscle gives your body its shape, curves and contours.

48 | GreatHealthGuide.com.au

If you are already resistance training, remember to keep changing it and challenging your GHG Disclaimer – please read

Programs have an expiry date – many things work, but nothing works forever. One of the most important laws in resistance training is the law of progressive overload, which is the gradual increase of stress placed upon the body during exercise. You can manipulate a number of variables to provide an overload.

ARE THERE ANY COMMON PITFALLS OR MISTAKES PEOPLE MAKE? The main mistakes are:

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muscles with different routines and exercises.

Kat Millar works with people globally to improve their health, confidence and energy. Since 2003, through her coaching, training, online programs and seminars, Kat has helped almost a thousand people to achieve their goals. Kat is an award-winning figure competitor, fitness lecturer and NLP practitioner and has a passion for nutrition and behavioural psychology. Kat offers a range of programs for total body transformation and can be contacted through her website or her Facebook page.

1. Thinking that because you’ve trained in the past, then that’s enough. It needs to be a regular practice in order to continue to experience the benefits. Remember that ‘what makes muscle, keeps muscle’.

2. Attempting to build muscle without sufficient nutrient intake. What many people tend to do when building or maintaining muscle, is to restrict their amount of calorie intake for too long.

3. Making the mistake of focusing on quantity of exercise rather than quality.

This is the exact opposite of what you should do. Its not about doing more and more, it’s about finding the best exercises for you and doing them properly and consistently.

© Depositphotos.com/stokkete

FINAL THOUGHTS… If you’re already doing some resistance training, perhaps it’s time for a new program if your current one is getting stale. If you haven’t started, add in resistance training and enjoy the benefits!

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M

BOOST YOUR

ETABOLISM

journalists, however, many people

don’t truly know what metabolism is! To put it simply, metabolism is a term used to describe all of the chemical reactions involved in maintaining the living state of the cells in our body. These reactions convert the food we eat into energy which fuels the 50 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

processes keeping us alive and functioning well every day. Another way to look at it is, that metabolism determines how we look (body composition), how we feel (health) and how we perform (energy) everyday. Once we program our metabolism to a point where we feel confident, we are well on our way to having the body, health and energy we have always dreamed about.

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© Depositphotos.com/KrisCole

around by personal trainers and

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etabolism is a word often thrown

Words Sarah Do Rozario

Generally, people talk about metabolism

Food is the fuel allowing the body to function

in terms of ‘how do we speed it up?’. A fast

smoothly. If you are always eating at different

metabolism means our body is burning more

times,

energy and using up more fat, which of course

meals and generally eating sporadically, your

is what most people want! A fast metabolism

metabolism will not function properly as the

is often seen as ‘the holy grail’ of looking and

body requires consistent fuel input. Hormones

feeling good.

that suppress or activate hunger will be produced

eating

different

amounts,

missing

irregularly and sometimes not at all. Therefore, WHAT INFLUENCES OUR METABOLISM? The greatest influence on our metabolism, by far, is muscle mass! This means the more muscle we hold on our bodies, the more

with poor and infrequent eating habits, the body holds onto body fat as if it is starved.

2. Drink sufficient water:

energy our body burns through. Good muscle

The body is approximately 60% water, varying

mass is very important. Not only does it get

with age and body size. Infants have higher

our metabolism functioning, but more muscle

water content than adults. Ratio of muscle and

is the key to looking our best, being in our

fat on the body is important since fatty tissue

healthiest state and performing well each and

contains less water than muscle tissue. During

every day. Muscle is hard to build and even

exercise and in very hot, dry weather, water

harder to hold onto so maintaining muscle is

and salt are lost through perspiration. This

also very important when looking to improve

results in dehydration of cells of the body,

all aspects of health.

thickening of blood and low urine output.

There are many articles which provide tips to boost your metabolism. These include drinking

Thus good hydration of the body will improve overall health and improve energy levels.

lemon water first thing in the morning or eating spicy food. Here are three simple and easy ways that will get your metabolism working efficiently, far beyond any other options.

The greatest influence on our metabolism is muscle mass!

3. Build and maintain your muscle: Muscle is metabolically active so the greater the amount of muscle on the body, the higher your metabolism will be. Begin a structured strength

training

program

designed

to

influence muscle building. Once muscle is formed it is very important to maintain it. This

Three simple and easy ways to increase metabolism: 1. Eat more good food, more often: GHG Disclaimer – please read

means incorporating well designed exercises with compound movements such as squats, deadlifts and bench press, at a weight that is challenging.

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Health and fitness has been made far too complicated! Try these simple ways to increase your metabolism. Be consistent and you will start seeing some great improvements in the way you look, your energy levels and your health.

Sarah Do Rozario is an Australian health and fitness professional expert. She is a metabolic nutritionist and athlete, training for a 50km trail run in the Blue Mountains in May. What made her choose health and fitness as a career was a desire to help people get to places they never

Š Depositphotos.com/Ale059

thought possible.

52 | GreatHealthGuide.com.au

GHG Disclaimer – please read

“The most certain way to succeed is always to try just

one more time”

© Depositphotos.com/Shebeko

- Thomas A. Edison

P

ower to Your Core:

what does it really take to achieve

a trim, taut and terrific waistline? It does take work – a delicate balance between eating well and using a combination of training methods that will not only strengthen and shape your outer abdominal muscles, but also your inner, supportive muscles.

54 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

When you develop a strong ‘foundation’ for your posture, then your entire torso will look and feel more lengthened and trim. Like an hour-glass shape. Sounds good, doesn’t it?

Let’s take a look at exactly how to do this.

Building ‘stability’ is about executing Pilates correctly as discussed in my previous articles.

When you focus on getting a nice-looking tummy, you will also be gaining strength and GHG Disclaimer – please read

© Vanessa Bartlett

and getting a ‘flat tummy,’ but

Words Vanessa Bartlett

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

W

e’ve heard about ‘getting abs’

Part 2

stability for stronger posture and a better

spine to be in its most natural positioning,

balanced body – a recipe for health, less risk

maintaining its natural curves with length.

of injury and of course leaner tummy muscles!

Working this area effectively starts with a few fundamental technical aspects that I always ensure my clients understand, before we move on to bigger, more advanced ab exercises.

ENGAGING YOUR CORE: 1. Laying down on your back, bend knees up so they are at a ninety-degree angle.

2. Gently inhale into the sides and back of

What is the real secret to getting a nice tummy? The secret’s in the setup. It’s about engaging the core before you begin any movement.

your ribs. Then as you exhale, close the ribs down and in and feel the muscles around the sides of waistline shrink inwards.

3. Gently tilt pelvis up and down a few times until you get your ‘neutral’ position – this is where your spine will stay without crushing

Often people start punching out their

your lower back into the floor (a trail of ants

excessive repetitions of ab crunches or

could walk below that slight curve). At the

the like, without actually setting their body

same time keep ribs on floor, connecting

up first. Without activating your deeper

upper abs.

layer of abdominal muscles, the transverse

4. Inhale and as you exhale, gently draw up

abdominus (TA), you are only going to

through your pelvic floor (as if you are

contract the top layer of muscle and as such

holding in your wee) and draw belly to

not genuinely be building core strength.

spine.

You may get a ‘burn’ and think you are doing

5. Continue to breathe and maintain that

it correctly, but you are missing targeting

gentle core activation you have just created

many of the stabilising muscles.

while beginning to do your exercises.

This can result in aching backs or diminished posture over time due to over-compression of the discs in your spine. Plus, you will over-train the outer abdominal muscles like the rectus abdominus which means your tummy will actually bulge out more with these muscles being over-developed.

This is already starting to work your TA and gives you that extra body awareness, beginning to connect the mind and body.

If you can move through your ab exercises with this setup and core maintenance each time, then you will feel the difference of working your tummy very soon.

To engage your core before you start moving means to activate your ‘pelvic floor’ and

Using the correct set up, now try my Top Three

TA. This places your spine into a ‘neutral’

Pilates-based exercises for a trim, taut and

position for safe movement that allows the

terrific tummy:

GHG Disclaimer – please read

GreatHealthGuide.com.au | 55

1. DOUBLE LEG LOWERS: This exercise will tone your thighs and tummy, while strengthening your deep abs. It is tough but very effective. a. Lay on back, engage core as mentioned above b. Lift both legs up straight up and then slightly down at an angle. Ensure you do

get up

d. Slowly lower and lift both legs together only as low as you can, without compromising neutral spine e. Keep legs strong and long, feel like you are moving your leg straight up and away from you f. Repeat x 5 (2-3 sets).

56 | GreatHealthGuide.com.au

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c. Hands behind head, lift torso using abs to

2. SIDE BEND: This exercise will condition and strengthen waistline. If wrist is weak, do the exercise on your elbow. Beginner option is to keep knees bent the whole time, lifting less body weight. a. Engage core as above b. Sit with legs to the side, top leg crossed over just in front of bottom leg, knees slightly bent c. Bring hand a little out from under shoulder, fingers pointed slightly away from you d. Inhale,

exhale

and

press

feet

and

hand down as hips press upwards to lengthen out whole body into a full side bend e. Inhale, lower slowly back to start position f. Repeat x 3-5 each side 3. THE 100’S. This exercise will build the muscular stamina of your abs and help ‘flatten’ them, while helping unify muscles for stability and rhythmic movement through arms. a. Engage core as above b. Inhale, exhale, lift arms upwards and legs to ninety-degree angle c. Lift torso off floor, using abs to get up, not straining neck d. Begin pumping your arms quickly within GHG Disclaimer – please read

© Vanessa Bartlett

not arch or crush your lower back

for 5 counts, exhaling for 5 counts. Allow deep breath in and then deep breath out every five counts e. Option is to extend legs out to fortyfive-degree angle once you are stronger and can maintain neutral spine without

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

a 20cm range keeping arms stiff, inhaling

straining neck in any way f. Ensure chest is open, shoulders down away from ears g. Complete 1 set of 100 arm pumps only, maintaining strong abs the whole time. If you cannot reach 100, start with 20 and build on 10 each week

‘Physical fitness is the first pre-requisite to happiness,’ – Joseph Pilates.

controlled and stabilise your body using your core. Start working on these exercises, completing 3-6 days per week for a great kickstart to ab routine. Week by week you will find you start to feel ‘new’ muscles and feel stronger within yourself.

You are bringing in mindfulness and focus to your exercise, the beauty is that you © Vanessa Bartlett

will be shaping and strengthening your abdominals for a trim, taut tummy. For more exercises and workouts check out my YouTube channel: Pilates Health Elite TV. GHG Disclaimer – please read

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

Always remember to keep your movements

Vanessa Bartlett has 14 years’ experience in the fitness industry and is a qualified journalist.

She has appeared as a presenter for TVSN, The Morning Show and co-hosted a community TV lifestyle show. In 2013 she was part of a group award for ‘Innovation in Healthcare’ for helping teach mental health sufferers Pilates and meditation to complement their treatment.

After suffering adrenal fatigue, herself, she is on a mission to empower people to become educated in holistic health practices, powered

by Pilates. See Vanessa’s website for further information.

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