Great Health Guide: May 2016

Issue 11 – May 2016

to Healthy Friendships

Beautiful: What’s He Thinking?

Helping

Kids to

Woman Prevention

& Treatment

Families

Reconciling

DIET & RELAXATION • GETTING IN YOUR OWN WAY • HEALTHY SMOOTHIES • STRESS FUELED WORKOUTS!

Contents Great health WHAT IS BULLYING? PART 1

8

Knowing how to recognise bullying and taking action to stop it .....Suzanne Henwood PREVENTION AND TREATMENT OF ARTHRITIS

12

What exactly is arthritis and how to prevent it? .....Chris Reeves

NUTRITION IS A SMOOTHIE HEALTHY?

16

A nutritional guide to making healthy smoothies ..... Karina Francois

Fitness POWER TO YOUR CORE: PART 3

20

STRESS FUELS WORKOUTS!

24

Ever felt so mad that you wanted to punch something or someone? .....Kat Millar 2 | GreatHealthGuide.com.au

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© Depositphotos.com/maxoidos

Strengthen and shape with Pilates -hips, butt & thighs .....Vanessa Bartlett

MINDSET TRANSITION FROM WORKING WOMAN TO MOTHERHOOD

HEALTHY FRIENDSHIPS

28

A difficult transition for women to make is the choice between working or being a stay at home mum .....Charmaine Roth GETTING IN YOUR OWN WAY: PART 1

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© Depositphotos.com/Anna_Shepulova

44

How your diet Is affecting your ability to relax 31

.....Kelly Arbuckle

LEADERSHIP LEAD FROM WITHIN 34

48

Being a leader is a common theme that weaves through the heart and soul of many women .....Terry Sidford

RELATIONSHIPS Four golden rules for mending family conflicts .....Katie Thorncraft

.....Charmaine Roth

YOUR DIET AND RELAXATION

What he’s thinking when… you obsess over your body .....Luke Frost

RECONCILIATION OF CONFLICT IN FAMILIES

Friendships provide support, trust and motivation that are positive to our growth and development

RELAX & REVIVE

How to stop reacting to what others think about you .....Kelly Fryer BODY BEAUTIFUL-WHAT DOES HE THINK?

40

KIDZ MATTERS 37

HELPING KIDS TO STRESS LESS

53

Stress is an increasing concern with children’s health .....Deb Hopper GreatHealthGuide.com.au | 3

EDITOR’S NOTE

Sometimes women undervalue themselves and think ‘I’m not a leader who do I lead?’ A leader is someone who offers something tangible to follow. True leadership is when people who are neither paid nor coerced to follow – willingly and wholeheartedly follow. Ultimately we are all followers and we are all leaders – even if we just lead the dog.

At Great Health GuideTM we believe that all people are born for influence and greatness. In fact we believe life’s experiences and choices can mould us into the person that we are created to be. This is in line with our belief that great health is simply a starting point to a life of leadership and impact.

At times we can all feel like we are lacking in skills or abilities so we at Great Health GuideTM want to help enable women’s greatness in all areas of life. Since the vision for Great Health GuideTM is ‘Empowering Women’s Greatness’ we are now incorporating a Leadership section into every monthly issue to discuss and share leadership principles from qualified industry experts…and it starts this month in May. So what do you stand for? Are there things that you believe that need to change for the better? If so, then make a stand. Will people challenge you and your beliefs? Probably. That will just enable you to refine yourself and your beliefs to know if they really matter. Perhaps you think the issue is too big. Well this is what Mother Theresa thinks about that…i.e. it just takes one person to start.

“Alone I cannot change the world … but I can cast a stone across the water to create many ripples”

Mother Theresa

......

I would love to hear about your journey and the things that you are fighting for. Perhaps you also have some leadership principles you have learnt in the battle and would like to share. I look forward to hearing from you via CustomerCare@GreatHealthGuide.com.au Yours in Great Health

© Whitehead Studio

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Leadership is not actually about being the loudest voice in the room. I love the examples of Mother Theresa and Ghandi who were both very gentle souls however their lives left a powerful legacy – they demonstrated the power of one person making a stand…and then taking action.

Kath x Founder 4 | GreatHealthGuide.com.au

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TEAM GHG FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS

Helen J. Dodd, William A. Dodd

DESIGNERS

Olha Blagodir, Weng Yee Leong, Oleksandra Zuieva

CONTRIBUTING WRITERS

Kelly Arbuckle, Vanessa Bartlett, Karina Francois, Luke Frost, Kelly Fryer, Suzanne Henwood, Deb Hopper, Kat Millar, Chris Reeves, Charmaine Roth, Terry Sidford, Katie Thorncraft

OTHER CONTRIBUTORS

Front Cover Image: The Cassowary, Port Douglass & the Daintree, Queensland, Australia. Image courtesy of View Retreats.

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

WHAT’S YOUR FAVOURITE ON-THE-GO SNACK & WHY? Our friends from ‘At One’ are offering one lucky winner a box of sumptuous health bars…rich, fudgy and delicious, yet they’re totally natural and utterly good for you. Made from just fruit, nuts and seeds, these bars are ideal for people seeking a healthy and convenient snack that is gluten-free, vegan, paleo and has no added sugar. At One bars won’t crumble, break or melt, so they’re the perfect carry bag addition to beat those sugar cravings at any time of the day.

GIVE-AW AY ...a m

ixed carto fudgy and n of rich, d ‘At One’ h elicious ealth bars (16 bars in to plus a han tal) dy tote bag.

1. Jump on to Great Health Guide’s Facebook page.

2. Tell us in 25 words or less what’s your favourite snack & why?

3. Closes 31/05/16 at 11.59pm (AEST). ...Pure goodness in the raw with At One snack bars!

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GreatHealthGuide.com.au | 5

B O O K S

WALKING THE WEIGHT OFF FOR DUMMIES

Get up, get moving, and walk away the pounds: If you’re looking to lose weight and get fit, Walking the Weight Off For Dummies will show you just what to do to walk yourself to a whole new you. Whether you want to burn fat, boost your energy level, improve your mood, shed your belly, or just get toned, this easy to read, fun and friendly guide will have you putting your best foot forward.

LEADING ON THE EDGE Lessons on authentic leadership from the 58th annual Antarctic expedition: Rachael Robertson shares the lessons she learned as leader of a year-long expedition to the wilds of Antarctica. Leading eighteen strangers through months of darkness and with no escape from the frigid cold, howling winds, and each other—Robertson explains how truly harsh environments can serve as a leadership laboratory that results in truly effective, authentic leadership.

ORGANISE YOUR FAMILY Family life can be chaotic — whether you have one child or five: This book will show you how to introduce routine, plan your meals and get the family finances in order with tips and tricks to organising of family life.

Learn how to organise your family chaos and have time left over to actually enjoy being a parent.

MINDFULNESS POCKETBOOK

Don’t let anxiety and worry get the better of you: If you feel like life is moving too fast and you’re struggling to keep up with constant demands and commitments, — integrate these mindfulness exercises, practices, and reflections into your daily life. This little book is packed with over 100 quick exercises, to help you get calm, collected, and balanced. So whenever you start to feel the stress mounting, reach for your Mindfulness Pocketbook, find the relevant exercise and instantly make life better!

6 | GreatHealthGuide.com.au

THE GOOD ENOUGH DIET Too busy for endless calorie counting: The Good Enough Diet delivers great results for people who want to be healthy but don’t have time to be obsessive.

This breakthrough book by health industry experts will deliver amazing weight-loss results without turning your lifestyle upside down!

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great health

Š Depositphotos.com/ AnnaOmelchenko

Bullying?

Part1

Words Suzanne Henwood

Design Oleksandra Zuieva

Š Depositphotos.com/stefanolunardi

what is

I

f I asked you what is bullying – I wonder

a person (or group) which is deemed to be

how you would reply? We often think

unreasonable and includes an imbalance of

of bullying as something which affects

power.

children. But it is also a real problem for many adults in the workplace. Knowing

Bullying may include any of the following

how to recognise bullying is the first step to

behaviours:

taking action and being able to say ‘It is not OK’. Knowledge will give you confidence to know what is not alright in a professional context so that you can do something about it.

• physical (but there are usually clear rules to prevent this in the workplace) • verbal, including intimidation, humiliation or ridicule • unfair or constant criticism

Bullying is a deliberate, intentional & sustained aggressive behaviour, aimed at a person (or group)

• threatening behaviour • unfair allocation or distribution of work • withholding information or undervaluing contribution • withdrawing support or even ignoring and socially isolating someone

Trudy Ludwig (a children’s book author) offers a nice distinction about bullying compared to other behaviour. She talks about how bullying is not just about someone being rude (which might be a one off, unplanned slight which offends or hurts you), nor is it being mean (doing or saying something deliberately to hurt someone else as an isolated event). I am sure most of us have experienced rudeness and meanness at some point. And I am not saying they are OK either - but bullying is something different again.

This list is not meant to be exhaustive, but rather to show the range of behaviours which come under a definition of bullying.

I wonder if you are surprised by that? Or, whether knowing that – you suspect you might be being bullied at work – and if so does that knowing empower you to take any different action?

This is testimony in a real life case by a senior executive in a major company, who experienced an unexpected form of bullying.

WHAT IS BULLYING?

He faced this bullying in a workplace and

Bullying is a deliberate, intentional and

thought it was just part of a difficult work

sustained aggressive behaviour, aimed at

environment:

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GreatHealthGuide.com.au | 9

“I got stuck in a downward spiral. I questioned the number of hours I was working. I was being asked to take on more work and had logged roughly 75 hours a week for the last four months, even though I am contracted to work almost half that time. I was willing to take on the new work if something else was taken away but got told ‘you are a senior member of staff – we expect more of you’. But I couldn’t do more, so I said no. Then the bullying began. In some ways it was quite nebulous and hard to tackle (a ‘he said she said’ type scenario), but the next few months saw my job disintegrate as existing roles were taken from me as punishment and I was gradually isolated, removed from meetings, not even included in any of the new developments. I didn’t realise that was bullying, ‘til I sought advice... It was the isolation that was hardest for me to cope with – harder than being shouted at: I could have argued my case for that. But to just be ignored, cut out – that was the worst form of bullying I could have experienced as I am a people person, a contributor, an activator, I needed that connection. I was staggered at how deeply it affected me, I started to doubt my own ability – when really it was not about my capability

© Depositphotos.com/konradbak

at all. I really struggled to go on ...”

10 | GreatHealthGuide.com.au

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subjected to an unexpected form of bullying.

Indeed, it was only through seeking support that he recognized it for what it was. Knowing that helped him to begin to plan how to respond.

SO WHAT DO WE NEED TO KNOW ABOUT BULLYING? There are three important elements to bullying: • the action is intentional • the actions are sustained over time and • there is an imbalance of power at play.

If you are experiencing difficulties in the workplace, just assess any behaviours against those criteria and if you can tick yes to all three – seek support – you might be experiencing bullying. What is important to know here, is that you do not have to cope with it alone and you do not have to tolerate it in a workplace.

I was staggered at how deeply bullying affected me – I started to doubt my own ability.

As this experience and the literature shows us, bullying can have devastating impacts on an individual, from threats to identity, lowered self-esteem, stress, depression, lack of energy, difficulty sleeping, impact on diet, emotional burnout, health symptoms, even leading to suicide attempts. It is commonplace that people will even blame themselves and get GHG Disclaimer – please read

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This is a real experience of a man who was

trapped in a downward spiral; getting more tired and more stressed and feeling even more helpless – so that they will be even less able to take steps to get themselves out of the situation in an appropriate way.

The good news is there are ways to change the cycle – take back control and put a line in the sand and say ‘Enough Is Enough’ and ‘This Is Not OK’.

I will be sharing another two articles in the next two editions of Great Health GuideTM which will give you some simple steps to say ‘No’ to bullying and put you on a new path to protecting yourself in the work place.

Suzanne

Henwood

is

the

Director

of

the company and the lead coach and a Master Trainer in multiple Brain Integration Techniques (mBIT). She is one of only 8 Master Trainers in mBIT globally. With a PhD in professional development, she has worked in higher education and development for 25 years and has authored numerous books, book chapters and articles, with a particular emphasis

in

personal

and

communication, professional

leadership,

development.

She also frequently presents at academic conferences internationally. Suzanne ensures shared core values of Integrity, Authenticity, Quality, Respect, Value, Passion and Fun are maintained. She can be contacted through her website.

GreatHealthGuide.com.au | 11

reatment

of Arthritis Words Chris Reeves

Design Oleksandra Zuieva

Š Depositphotos.com/genious2000de

T

Prevention &

is a form of joint disorder that involves inflammation of one or

more joints. Age is the strongest predictor of the disease, particularly for osteoarthritis, therefore increasing age and extended life expectancy will result in a greater occurrence of the disease.

The symptoms of arthritis are pain and swelling in the joints and surrounding tissues.

This is often accompanied by stiffness and decreased movement.

Osteoarthritis (OA) is the most common type of arthritis and is considered a form of degenerative joint disease, i.e. an issue of ‘wear and tear’. The other common types of arthritis can include rheumatoid (RA), psoriatic and septic arthritis. These can be linked to an autoimmune disorder or infection within the joint.

There is unfortunately no known cure for either osteoarthritis or rheumatoid arthritis.

TREATMENT: Options vary depending on the type of arthritis but may be divided into 3 categories: 1. Pharmacological: Includes control of pain and improvement in function and quality of life, while limiting drug toxicity. For OA, medications such as paracetamol (Panadol osteo) may be indicated. For RA and other inflammatory types, non-steroidal antiinflammatory drugs (NSAID’s) such as GHG Disclaimer – please read

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W

hat exactly is Arthritis? Arthritis

ibuprofen may be prescribed. In more severe cases, a category of drugs called disease-modifying anti-rheumatic drugs (DMARDS) may be administered (e.g.

Methotrexate).

2. Non-pharmacological: Physical therapy such as osteopathy, lifestyle modification such as weight loss and a tailored exercise program and orthopaedic bracing can all be considered.

3. Surgical intervention: This Is generally reserved for failed medical management where

functional

disability

affects

a

person’s quality of life.

Osteopathic treatment may be able to provide manual treatment techniques such as soft tissue massage and passive joint articulation, which

may

reduce

muscle

spasm surrounding the joint and improve blood flow and nutrition to and within the affected joint/s. An osteopath will also be able to formulate an appropriate exercise/ mobility regime, aimed to optimise quality joint movement and body function.

PREVENTION There is no cure for arthritis, but here are some management ploys that may curb the severity and/or onset of arthritis: 1. See your GP or physical therapist for advice 2. Keep active and eat a well-balanced diet 3. A diet aimed at maintaining an ideal body weight is recommended GreatHealthGuide.com.au | 13

and muscles healthy and flexible 5. There is a poor quality of independent evidence to support the use of joint supplements sulphate,

such

however,

as

glucosamine

anecdotally

some

people have reported either relief or

Chris Reeves is the founder/Director of Parkdale Osteopathic Clinic and has been providing osteopathic care for the bayside community in Melbourne Victoria over the past 12 years. He has also previously worked as a supervising clinician at the Vic University Osteopathic Medical Clinic, a position he held for 5 years. Further information is available from our website.

Š Depositphotos.com/dimaberkut

reduction in their arthritic symptoms.

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

4. Exercise has proven to keep your joints

14 | GreatHealthGuide.com.au

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NUTRITION

© Depositphotos.com/ weyo

Words Karina Francois

Design Oleksandra Zuieva

Š Depositphotos.com/ tashka2000

healthy?

Is a Smoothie

without seeing a green smoothie or juice bar. Health conscious meal

plans are laden with various smoothie recipes and people can’t get their hands on these ‘NutriBullets’ any faster. But while people have fired up their blenders with good intentions, they could be inadvertently filling their smoothies with large amounts of sugar and artificial ingredients.

When made with the right ingredients, smoothies are nutritional powerhouses.

They are easily digestible and full of vitamins, minerals and fibre and offer an easy way to meet your daily fruit and vegetable intake.

I have three main rules that I provide to my patients for nutritious smoothies: 1. Include a balance of protein, essential fatty acids and carbohydrates to meet your dietary needs 2. Limit your sugar intake by having more vegetables than fruit 3. Include proteins to satisfy your hunger The first commandment of healthy smoothies is that if you intend to replace a meal (such as breakfast), it needs to contain all of the portions a proper meal would. For example, a healthy balanced meal has good quality protein, essential fatty acids and complex carbohydrates, so your smoothie should include all of these groups. If you skip one of these essential components, you’ll soon feel your stomach grumbling.

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T

hese days, you can’t turn a corner

If you replace a meal (such as breakfast), it needs to contain all of the portions a proper meal would.

Be discerning with how much fruit and vegetables you put into your smoothie. While common sense may tell you that the more fruits and vegetables you throw into your blender the better but this is actually a myth. While fruit has lots of health benefits, it still contains sugars particularly fructose, which must be consumed in moderation. Add too much fruit and you could be consuming your total daily sugar intake or more in one go - some smoothies contain more sugar than soft drinks!

A good rule of thumb is to have approximately 70 per cent vegetables and 30 per cent fruit in your smoothie. Fruits such as mango, banana, or apples are great to have, as well berries which are high in antioxidants and are a good source of fibre. There are few more beneficial vegetables than spinach or kale. Sure, your smoothie may turn a less enticing shade of brown when mixed with greens, but the taste won’t be altered!

It’s also important to remember that a smoothie is a beverage, so it is less likely to keep you satiated than whole foods. To combat this, you can add sources of protein to your smoothie, such as a quality protein powder, green powder, coconut oil, nuts, seeds, plain Greek yogurt, coconut yogurt or avocado. Be aware that correct processing of green powder is important and avoid brands that add fillers.

GreatHealthGuide.com.au | 17

protein, but how do you make it more drinkable? I personally like to add almond milk, which is a good source of magnesium, zinc, iron and calcium. Fruit juices should be avoided at all costs, as they tend to contain high amounts of sugar because they are so concentrated. Coconut water is another good addition to your smoothie, or you can always add ice blocks to thicken your drink.

There is no point in making a smoothie if it doesn’t taste good, so add some flavour to your beverage with vanilla essence, mint, cacao or cinnamon.

While a smoothie can be a great way to incorporate fruit, veggies and protein into your diet, don’t fall into the trap of replacing all your meals with a smoothie beverage. In order to feel satiated, your body needs to chew and digest whole foods.

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

So you’ve got your fruit, vegetables and

Take home summary: • Remember that smoothies need to include essential fatty acids, complex carbohydrates and protein to satiate you • Less is more: stick to 70% vegetables and 30% fruit to avoid a sugar overload • Add coconut water, milk or crushed ice instead of artificial fruit juices Karina Francois is a leading Australian naturopath, health educator and public speaker with over 14 years’ experience running her own clinic in Melbourne, Infinite Health Practice. She is also an international author, releasing her first book, Clean Food, Clear Thinking in 2015. After visiting a naturopath who assisted her back to health following a period of illness, Karina was inspired to help others to achieve optimal health and pursued a career in naturopathy.

Katrina can be contacted through her website.

© Depositphotos.com/Kez53

With all diets and meal plans, achieving a balance is the key to a healthier you.

18 | GreatHealthGuide.com.au

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FITNESS

© Depositphotos.com/ ayakovlev_com

P

ower to Your Core:

the mind and body and help flexibility.

This final article of three looks at strengthening and shaping your hips, butt and thighs with Pilates and getting them in shape is certainly

20 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

one of the most common ‘body’ goals of all time! 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 muscles, but also your inner, supportive muscles.

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© Vanessa Bartlett

muscles, improve core strength, connect

Words Vanessa Bartlett

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

P

ilates can build strength, tone up

Part 3

is to look good and feel comfortable in our own body, while understanding the concept of ‘stability’ as mentioned in my previous two articles. The great thing is that by targeting these three key areas for ‘shape,’ by default you will be giving yourself a whole heap of strength and stability gains too.

Think about how we use our hips, butt and thighs every day. We stand, sit, walk and exercise. It is how we actually ‘move’ our whole body. So much depends on the ability of the body to correctly move and stabilise the hips and torso.

If, for example, you have a weak pelvic girdle and weak, deep lower abdominals, this will cause your body to ‘sway’ every time you take a step. This mis-alignment moves through your

This exercise will tone your thighs, while strengthening your glutes and hips. a. Lay on your side, arm holding up your head, body in straight line © Vanessa Bartlett

b. Lift your waist off the floor by moving top leg down from rib cage c. Take a deep breath in and out, engaging your core, belly to spine GHG Disclaimer – please read

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1. SIDE-LYING LEG LIFT:

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

When we look at ‘toning’ this area all we want

whole body and causes muscular imbalances over the long term. Sometimes in the shortterm, it causes back and neck pain, pelvic pain, even sore knees and lower body pain.

It’s all connected!

So what do you do to help prevent these issues?

Getting started by focusing on exercises that train and strengthen your hips, butt and thighs is a great way to build and maintain strength.

By focusing on the order in which you breathe and connect your muscles for movement, you are building your body awareness which helps to know if you are truly targeting the right areas.

My Three Top Pilates-based exercises:

d. Inhale – slowly lift up top leg as if you are moving through resistance e. Exhale – slowly close leg back down f. Keep bottom leg straight, feeling it strong and long g. Repeat x 10 (each side) h. You can do this same movement with both legs lifted together for more inner thigh work and greater challenge. Be sure to keep hips stacked though.

GreatHealthGuide.com.au | 21

This exercise will tone, strengthen and stretch upper leg, while building stability for the hips and toning the butt. a. Kneel onto your right side placing hand below your shoulder and lift up your torso, engage core b. Keep spine straight and lengthened, do not fall forward – your hand is in line with your hip c. Bring left hand onto hip or behind head d. Ensure your body and legs are in a straight line, then slowly lift right leg upwards while the left leg stays on the floor; slightly rotate the right heel downwards to the floor so your thigh slightly rotates

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

2. KNEELING SIDE KICK:

outward from the hip; ensure hips remain stacked e. Keeping torso completely steady, inhale and flex your right foot kicking twice forward; move leg slightly further forward in the second kick f. Exhale, glide leg back behind your body without dipping or swaying your torso. Try to get the leg back as far as possible while maintaining a strong core g. Repeat x 10 each leg 3. PELVIC BRIDGE: This exercise helps strengthen muscles that support and stabilize pelvis and hip. a. Lay on back, bend knees with feet below hips b. Inhale, exhale, engage core and feel spine lengthen out, stretching hips away from head c. Inhale, press heels into floor and lift spine off floor, feeling as if tailbone is reaching through your legs, pause for a couple of seconds, feel glutes and hamstrings working d. Exhale, lower spine down carefully, one vertebra at a time from the top e. Ensure chest is open, while neck and shoulders remain on floor

hamstring work g. You can gently raise up one knee at a time to 90 degrees for greater challenge 22 | GreatHealthGuide.com.au

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© Vanessa Bartlett

f. Press heels firmly into floor for glute and

Always remember to keep your movements carefully controlled and stabilise your body using your core, belly to spine.

by week you will find that you start to feel ‘new’ muscles as you do the same movement.

You are bringing in mindfulness and focus to your exercise and the beauty is that you will be shaping and strengthening your butt, hips and thighs at the same time. For more exercises and workouts check out my

© Vanessa Bartlett

YouTube channel.

Power to your core!

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Start working on these exercises and week

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.

GreatHealthGuide.com.au | 23

S

TRESS FUELS

WOR KOUTS!

perhaps punch someone? If so, you’re

not alone. According to the Australian Bureau of Statistics survey in 2014-15, there were over 400,000 reports of physical assault in Australia in just one year. Sad statistics. There’s even a Facebook group ‘People I Want to Punch in the Throat’ that has nearly 250,000 likes. We

24 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

can’t, of course, go around punching every person who annoys us. We must control our frustration and redirect it constructively. This is where exercise can come in.

Frustration is often a pre-cursor to anger if it’s not managed.

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© Depositphotos.com/Ammentorp

wanted to punch something? Or

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

H

ave you ever felt so mad that you

Words Kat Millar

So if you can halt the emotion when it’s at that

to connect my gloves with solid punches to

frustration stage before it leads to anger, by

a bag or mitt; the best sessions usually being

exercising instead, then this is clearly a much

found after a bad day.

healthier option to many alternatives. And although hitting a punching bag may not solve your problems, countless people have found that taking up boxing on an on-going basis helps reduce frustration and excess cortisol (a stress hormone).

Halt the emotion when it’s at that frustration stage before it leads to anger, by exercising instead

According to an article in Psychology Today, despite

popular

techniques

such

belief, as

using

‘venting’

pillow-pounding

or

screaming is, in the long run, ineffective at controlling anger. The article explains that the solution to anger is not to hit a punching bag. This does not help anger, resentment or bitterness to disappear. But it will likely provide some momentary release of tension.

I agree. After an exercise session, the problem still remains. However, your physiology and

I’ve been fascinated with hitting objects since I

often your perspective have changed. This

started doing Les Mills Body Combat ™ classes

can lead to a calmer state in which to more

many years ago. I loved punching and kicking

intelligently approach your problem.

in time to the music and the sound effects.

From there, I decided I also wanted my hands and feet to connect with something while I was exercising and I took up boxing. I completed the Les Mills Bodybox™ certification, having no idea how helpful the qualification was going to be to me as a personal trainer.

And it’s not just boxing that has this effect.

Playing the drums, hitting a tennis ball or kicking a football are also examples of great ways to release stress. Think about Newton’s third law, which states that every action has an equal and opposite reaction. There’s an energy transfer happening here: energy from

Dozens of my clients started to request more

our body, into an object. When this is done

and more boxing sessions, saying things like ‘I

repeatedly, it’s no wonder we feel better.

really need to release stress’ and sending me texts such as ‘I can’t wait to imagine my boss’s face on your boxing mitt tonight’. Despite being someone who hates violence, I can understand to a degree how this can develop.

Lifting weights and doing cardio also helps countless people to relieve frustration, stress and tension. People often find that exercise helps them get their minds off their problems and report feeling much more relaxed and

Frustration often leads to some of the most

calm post-workout. You can take this even

satisfying and productive training sessions. You

further by listening to great music while you

can use these seemingly negative feelings to

exercise. What’s great music? Whatever music

fuel your work out. I find it extremely satisfying

motivates you. Music is another powerful fuel.

GHG Disclaimer – please read

GreatHealthGuide.com.au | 25

anger. A study by the University of Georgia suggests that moderate exercise during or immediately after an upsetting experience can help you manage the experience of anger. When you exercise, your body releases endorphins, which are natural ‘feel-good’ chemicals that make you feel more positive and happy.

Exercise may also have a preventive effect, since moderate exercise during or immediately after an upsetting experience can help you manage the anger.

A Yale study suggested that prolonged bouts of running before an upsetting experience may dampen the extremity of your emotional reaction. Along with techniques such as breathing and fresh air, a healthy workout of your choice is a wise decision if you’re frustrated or stressed. The benefits can not 26 | GreatHealthGuide.com.au

only help you in the long-term, but can reap a harvest of good feelings almost immediately.

In summary, there is a time to fight and a time for flight. A time for vigorous and strenuous activity and a time for passive reflection and gentle movement. The key is knowing when to use each one.

Remember – one of the first steps in any exercise program is to have a General Medical Practitioner check your health and fitness before you commence.

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.

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© Depositphotos.com/Gladkov

of exercise in general, when it comes to releasing

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

Let’s finish by talking about the long-term effects

mindset

Š Depositphotos.com/Sarunyu_foto

Transition from

oman W Motherhood

to

Words Charmaine Roth

Design Oleksandra Zuieva

Š Depositphotos.com/BestPhotoStudio

Working

for women is the leap from working when ‘child free’ to making the

choice between working or being a stay at home mum. Motherhood can be terrifying, tumultuous, tedious and terrific all at once.

“Motherhood has a very humanizing effect. Everything gets reduced to essentials.”

– Meryl Streep Whilst pregnant, the one thing that is not spoken about very much is the huge change that confronts a woman as she assumes the role of mother. The once capable member of the workforce, finds herself in a position where life suddenly changes. The working wardrobe changes to that of ‘wash’n wear’ together with a ‘baby bag’. Intellectual stimulation of a working day is replaced by the minutiae of what to cook for dinner - the daily routine is centred around mealtime, sleep time and bath time - the world shrinks and conversation becomes primarily about babies. One’s whole identity changes and no longer is achievement measured by a big pay cheque and results; mums are conditioned to measure themselves on the achievements of their kids and how perfectly they manage their day.

Then comes the age old dilemma - to work or not to work? For some, the second income is a necessity to maintain ‘the essentials’ and a desired lifestyle. For others who are career driven, the need to keep a GHG Disclaimer – please read

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

O

ne of the most difficult transitions

foot in the professional door is necessary for advancement and personal fulfilment.

There is no perfect choice - whatever the decision, women judge themselves and are judged by the wider community. The mum who chooses to stay at home with her baby loses her work identity and sometimes can become invisible in society.

The reality is, that returning to work after having a child is never the same.

Many seem to think that just because a woman works, she ceases to be a mother. Employers are guilty of this mentality and the prevailing assumption is that if a woman works, it is up to her to manage the demands of motherhood as well as achieve professional goals. Innovation by employers to accommodate the needs of mums is slow, part - time work is scarce and an understanding employer is hard to find.

As well as their work role, women juggle the full time job of motherhood. There are meals to prepare, the school run, extra-curricular activities to organise, homework, as well as domestic chores. And it is always Murphy’s Law that your child gets sick the night before or on the day of the most important meeting!

There is not much down time and when there is, the needs of the couple can’t be ignored.

Exhaustion becomes a constant companion!

Many working mums feel guilty and torn between their love for their child and their choice to work. Often, working mums find GreatHealthGuide.com.au | 29

their choice to leave children in daycare or with a carer for long hours. Society does not help, as we are bombarded with images of the ‘put together’ mum who manages everything ‘perfectly’. How many times have I heard mothers say, ‘she seems to do it so effortlessly!’

Women rarely look at how well they manage and often will set themselves extremely high standards that are unrealistic.

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

themselves in the position of having to defend

For stay at home mums, professional life is spoken about in the past tense, if spoken about at all. There seems to be an assumption that if you stay at home and care for your children, you ‘don’t work’, reinforcing society’s notion of the idea that only financial contribution to the household is valid ‘work’. If one looks closer, it is these stay at home mums that have used incredible creativity and have honed entrepreneurial skills that provide them with the mental and social stimulation that they need. Also, you will never find better time managers, multi taskers and self-motivators.

Many stay at home mums have made this choice because the balance they want is nonexistent.

Being a mother is a hard transition and one where life is certainly reduced to ‘essentials’.

The important thing is to know your own needs, not listen to others and decide the best course of action that will enhance your role as a mother. Remember not to take on too much and also keep in mind that you will spend a lifetime figuring out the right balance!

Charmaine Roth is an involved and engaged practicing

in

Sydney’s Eastern Suburbs. Charmaine sees individuals,

couples

and

families

and

specialises in relationships, parenting and transitional periods. For further information, see her website.

30 | GreatHealthGuide.com.au

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© Depositphotos.com/ yuran78

Counsellor/Psychotherapist

own Your way:

Š Depositphotos.com/konradbak

Getting in

Part1

Words Kelly Fryer

Design Oleksandra Zuieva

us, ‘busy’ is all we seem to be, yet little progress is made. We put things off

until tomorrow, we find ourselves feeling less than those around us, we doubt ourselves, our abilities and our thoughts. And we get in our own way whether we realise it or not.

In this two-part series, I will discuss reactions to four common situations that often confront us. I will share some of my techniques which, when considered and implemented can move you out of your own way, towards a happier and more rewarding time.

Getting in our own way, filling our heads with ‘ifs and buts’ and waiting for tomorrow can hold us back. We blame other parts of our lives and as long as we can keep shifting the blame elsewhere, we always have a reason to stay right where we are, letting our own thoughts and actions get in the way of where we want to be, in the safe protection of ‘ifs and buts’.

1. COMPARISON SYNDROME – SUPERWOMAN WASN’T A WORKING MUM Social media is filled with slim, pretty, glamourous people from all walks of life.

People share their successes, pictures of their pristine children, new cars, beautifully decorated homes and images of nights out in fab locations with lots of happy smiling friends.

If like me, you work 100 hours a week, have four kids, a partner and a home to look after, all I want to do with any spare time, is to sit in my comfy clothes, watch brain numbing TV and have take-out. The chances of me posting 32 | GreatHealthGuide.com.au

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A

t times, it feels like the world is against

pictures on social media is zero. Partly because it takes effort to lift my phone, because posting a picture of me is likely to scare the web, but actually, it’s taking away from ‘my time’ and whilst on occasion I may post ‘comfy night in front of the TV with my boys’ which get lots of likes and comments, I rarely do it.

Taking time out to recharge is ‘my time’.

Social media is something I do as part of my business, I don’t want to or need to share my life. I love reading, I love learning, I love being a Mum, I love running two businesses.

Comparison Syndrome is about how we look at others and their happy, sociable, perfect lives and then compare ourselves to these images and comments putting ourselves down and thinking we are not good enough.

I don’t need to take endless selfies to show the world how good (or bad) I look; I don’t have to stand in the playground telling everyone how wonderful my children are; I don’t need to market my business by saying how many figures I make each month; I don’t need to post pictures of my food trying to convince myself and everyone around me I am a healthy eater. I am an ordinary, hard-working, 35-yearold Mum, who loves watching films, walking the dog and getting my house in order.

Comparison Syndrome is about how we look at others and compare ourselves to them; We put ourselves down and think we are not good enough.

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make that clear from the offset, you cannot play football, tie shoelaces and shop in that outfit.

Try these tips: • Love being ‘ordinary’ • Love the life you have • And don’t compare yourself to others

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

Superwoman wasn’t a working Mum, her outfits

the only thing you don’t have time for is your roots, because clearly you are not a priority. You do everything you said you would and more, because more people asked for help and now you are too busy, too frazzled and too worried about being judged to say ‘no’ or ask for help.

You think of how people will judge you and how guilty you will feel about letting them down.

Try these tips: • Be clear of your own priorities before you say ‘yes’ • Remember ‘no’ is a complete sentence • Keep it simple – You don’t owe anyone any explanations

I know, I know, you want to say ‘no’, you really do, but a mum from school has asked you to help with a social event, your boss wants the report in on the same day, the kids need new shoes, your husband has this ‘big project’ on at work where he really needs some space at this minute, your Mum wants to come for dinner, your friends want to pop round for drinks as they haven’t seen you in ages and you promised yourself a trip to the hair salon

© Depositphotos.com/michaeljung

as your roots look awful.

What do you say ‘no’ to? If you said ‘no’ to any of the above, you think of how much people will judge you or how guilty you will feel about letting them down.

So, you say ’yes’, you run yourself ragged and GHG Disclaimer – please read

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2. SAY ‘NO’- WITH POLITENESS

• Don’t answer right away – Take some time to consider your options • Provide an alternative – Only if you want to In the next issue of Great Health GuideTM, I will discuss two more common situations that often confront us.

Kelly Fryer lives in Peterborough, UK with her partner and sons and runs two successful businesses

Chrysalis

Consulting

and

kelly-fryer.com Her passion and purpose is developing people to unlock their potential allowing them to move forwards successfully in all areas of their lives. Kelly is a clinical Hypnotherapist, Psychotherapist and Coach with a BSc in Psychology in addition to a number of other qualifications and is currently studying a PhD in Change and the Courage of Leaders.

GreatHealthGuide.com.au | 33

Body

Beautiful: What Does He Think?

Words Luke Frost

I’ve said it. While we realise that a healthy lifestyle, shiny hair, immaculate makeup and an enormous wardrobe full of clothes that you’ll only wear once or twice is an essential part of your sense of wellbeing as a woman, we are NOT that interested in women who obviously spend most of their time looking in the mirror.

34 | GreatHealthGuide.com.au

Reverse things for a moment. Yes, we realise that men with six-packs and sculpted arms are pleasing to look at, but think how they got that way. Like most men, I personally like to stay active and reasonably healthy. I exercise five or six times a week, lifting weights, playing sport, running or cycling. There’s a six-pack under there somewhere, but it tends to get covered up by all the other things that life offers. Good food, a glass of wine with my GHG Disclaimer – please read

© Depositphotos.com/American9111

Most men like curves. There,

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

OK

people – full disclosure here.

Design Oleksandra Zuieva

wife when the kids are in bed, a few beers with

We realise that there are times when women

friends occasionally.

feel down for some reason. They feel the need

However to shed five or so kilos and rediscover those stomach muscles that appeared so briefly at about the age of eighteen, I’d have to increase my aerobic exercise fairly significantly, stop eating the nutritious but standard foods that feed us all for an affordable budget, I’d have to start weighing my cereal in the morning, I’d have to move to soy milk for my coffee, I’d have to wax my body. Would I still have time to sit on the lounge and drink a glass of wine while pretending to watch “Farmer Wants a Wife” with the love of my life? I doubt it.

When we look at women who are plastered in makeup, toned to the point of being bony, spraytanned and dressed in such a way as to turn heads at the shopping centre, most men don’t stare at them and think: ‘Woah! Why doesn’t my significant other look like that?’ On the contrary, we tend to look and think ‘Man, she is trying too hard! I wonder why she is so insecure’.

to address some issues with their look or their body. Men understand that and in fact even appreciate some extra effort at times. But there is no reason to obsess about your body image.

A balanced lifestyle is what men want, someone who can help out in the garden in an old pair of jeans and then is comfortable getting all dressed up for a dinner date at the end of the day.

There is no reason to obsess about your body image.

Yes, there are plenty of people in the world such as the ones I have described, who obsess about their weight, spend every waking moment at the gym, don’t eat anything remotely unhealthy for fear of adding 50 grams of fat to their frames but they usually find one of their own kind, who is equally self-absorbed. Trust me – we are not looking at them in ‘that way’, we are imagining the maintenance that goes into the whole package and shuddering inwardly.

Men are not that interested in women who obviously spend most of their time looking in the mirror.

Oh…the bit that I mentioned before about curves? It is all true.

Luke Frost has worked in a variety of media roles over the years including at Australian Geographic Magazine, the Foxtel TV channel TVSN and a long stint in book publishing

And that is the crux of it. Just like men who spend

at Allen and Unwin. He now writes copy for

their days in the gym, solarium and wherever

a diverse array of publications, as well as

men go to get waxed, anyone who so obviously

providing consulting services to some of the

feels the need to be stared at, is usually hiding a

world’s leading technology companies. Luke is

deep insecurity. Or they are simply very shallow

married with three children and currently living

and have nothing else to offer the world.

in a semi-rural suburb on the edge of Sydney.

GHG Disclaimer – please read

GreatHealthGuide.com.au | 35

Š Depositphotos.com/mike_kiev

Relationships

Families

Š Depositphotos.com/altanaka

Reconciling Words Katie Thorncraft

Design Oleksandra Zuieva

C

onflict within families is inevitable,

also journal about it for extra clarity which

whether it be huge, noisy blow-ups

will help when you are ready to talk about

or quietly simmering resentments.

it with your family member.

Research shows that conflict happens in healthy and unhealthy family relationships alike. The difference turns out to be the way that we handle the conflict rather than the fact that we have conflict at all. So bearing in mind that it’s OK to have conflict, how do we become reconciled after a big fight or a big disappointment and learn better ways to communicate?

2. Talk about your feelings:

Find a time

when you are both calm to bring the issue up with your family member and speak from your own perspective. Use ‘I felt’ statements rather than describing their behaviour. It is very tempting to tell the other person all the things that they did wrong but it is also very likely to trigger another argument so try to stick to your

Research has begun to shed light on the

feelings and keep it relevant to the specific

behaviours that are associated with the way

situation at hand, rather than bringing up

conflict is managed in healthy relationships. It

past incidents for extra ammunition!

is important to be mindful though that the way we handle conflict is woven into the fabric of our family’s culture. Thus when we start making changes, we come in contact with unhelpful behaviours that we have learned as well as those

Acknowledging how the other person is feeling, is immensely powerful for both of you.

of our family members. So it’s important to be gentle and thoughtful during reconciliation.

3. You should ask for what you need: This is a big one for women! Before you go

Here are four tips for coping with the

into the conversation, have a think about

aftermath of family conflict:

what it was that you really needed. Was

1. Take

responsibility

for

your

own

emotions: This means to practice ‘selfsoothing’. Take time to acknowledge your feelings, notice what they feel like in your body, you might like to place a hand over the place you feel it most intensely and breathe deeply into that space. Sit with

it a feeling of being supported? Loved?

Respected? How would that look in an ideal world?

Asking for what we need

seems simple enough, but it can be very confronting as it can tap into our biggest fears so be gentle with yourself!

4. Acknowledge the other person and

yourself with compassion and care the way

take

you might sit with a friend feeling sad or

Acknowledging how the other person is

upset, no judgement, no problem solving,

feeling does not mean that you fully agree

just compassion and presence. You could

with them and it doesn’t mean you’re in

38 | GreatHealthGuide.com.au

responsibility

for

your

part:

GHG Disclaimer – please read

the wrong but it is immensely powerful for both of you to be really heard and understood. Let them know that you can see what they are going through! Relationships are a two-way street and most of the time if we are really honest we can identify where things went wrong at our end. Be brave enough to speak up about this.

So next time conflict shows up in your family, take it as an opportunity to practice your skills and learn more about the people you love.

Take responsibility for yourself, talk openly, ask for what you need and listen to your family members.

Conflict can actually create more connection in relationships if it is approached as an opportunity to listen, communicate and connect!

Katie Thorncraft is a registered psychologist who works with individuals, couples and families. Katie’s approach to therapy is practical, empathetic and experiential and utilises a range of evidence based approaches. Katie has extensive experience working with trauma and

© Depositphotos.com/DesignPicsInc

anxiety disorders and her approach is focussed on supporting people to connect more deeply with themselves and each other and to realise the full potential of their relationships and lives.

Katie also has many years’ experience working within the corporate world and offers coaching in this area.

GHG Disclaimer – please read

GreatHealthGuide.com.au | 39

Friendships Healthy Words Charmaine Roth

lives. Not only do we change but the

people that we are in relationships with also change. Friendships fulfil needs - so as our needs change so do our friendships. For example, a school friend shares each day with you - you have lots in common and so much to talk about. However, once you leave 40 | GreatHealthGuide.com.au

school, friends go on different paths, what you have in common changes and in many cases diminishes.

We all have expectations of friendships and very often it is our circumstances that change rather than these expectations. It is the commonality of experience that provides a good basis for friendship. Friendships also require the investment of time. The younger we are the GHG Disclaimer – please read

Š Depositphotos.com/maxoidos

as we navigate different stages of our

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

L

ife is transitional. We change and mature

Design Oleksandra Zuieva

more time we have to invest and it is easier to

we speak to about things that are important to

make friends. As we get older we become time

us, our struggles and issues that we face. Trust

poor due to demands of partners, families and

is a very important component of friendship.

work - friendships can often take a back seat.

Sometimes we judge poorly and our trust is

However, good friendships can be supportive,

violated, or our ‘secrets’ aren’t kept. These are

uplifting, rewarding and motivating and good

intimate relationships that have the ability to

for one’s health.

hurt us emotionally.

“Lots of people want to ride with you in the limo, but what you want is someone who will take the bus with you when the limo breaks down.”

Oprah Winfrey.

So the question is - What makes a good friendship? Research has shown that close friendship requires the following components: 1. COMMUNICATION:

3. RECIPROCITY: Friendship is not a one-way street. How many times have we had the experience of telling our friends our intimate details, without ever really knowing much about the other person? How many times do we find ourselves giving so much only to receive little in return? This is not an equal friendship. Friendship is where the two parties know each other. Friendships are positive and rewarding - if you share the same values around friendship, reciprocity will be a natural part of the process.

How many times do we start up a conversation with someone who we meet at the gym, who we meet at the school gate or the local park?

We tend to gravitate towards those that we sense have the same values, have the same needs and more often than not, are at the same stage of life, for example parenthood. This stage is the beginning of a friendship where we begin to get to know another person.

2. SELF – DISCLOSURE:

4. COMMITMENT: Like

any

relationship, friendships

take

work. Contact is important, phone calls are important, seeing each other is important, sharing highs and lows in life are important.

In our time poor world, friendships can sometimes be a low priority after the demands of a partner, children and extended family. As we progress through life, we tend to make friends who can be incorporated into our busy

This is where the friendship moves into a

worlds - for example workplace friendships,

different phase - one where we consider

school mum’s friendships and even friends

trusting the other. These are the friends that

made through the commonality of sickness.

GHG Disclaimer – please read

GreatHealthGuide.com.au | 41

friendships. Julie Beck (The Atlantic, Oct 2015) describes three types of friendship we have through our lives. The first is active friends those who are currently in our lives, those who are a part of our lives, who we are in touch with regularly, those to whom we look to for support. Then there are dormant friends, these are people with whom you share a history, those that you are not in regular contact with yet you would be happy to catch up with if the opportunity arose. Finally, there are the commemorative friends - those you don’t 42 | GreatHealthGuide.com.au

friends were important to you at an earlier stage in your life.

Friendships require the investment of time and energy.

We invest large amounts of time and energy into our friendships - make sure your friendships provide you with equality, support, motivation, rewards and are positive to your own growth and development.

Charmaine Roth is an experienced Counsellor & Psychotherapist practicing in Sydney’s Eastern Suburbs. Charmaine specialises in relationships. Further information, can be obtained from her website or on Facebook.

GHG Disclaimer – please read

© Depositphotos.com/yanlev

As stated earlier, life is transitional and so are

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

To maintain friendships, we need to invest so we can get the return we would like.

expect to see or even to hear from, yet these

RELAX & REVIVE

© Depositphotos.com/muha04

R

Your Diet and

ela x ation

we do get those rare chances to sit down

and completely relax, our body as well as our mind needs to be in the correct state in order to properly relax.

One of the biggest constraint to our ability to be able to relax actually comes from what we are eating and drinking, rather than the

44 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

environment we are in. You could be in the most peaceful location in the world with the sound of water trickling and birds singing, but if your mind and body are agitated, you will not be able to relax.

Poor eating habits are the biggest cause of health problems and are associated with mental issues such as stress, anxiety and depression.

Here are some tips on what you should be GHG Disclaimer – please read

© Depositphotos.com/anyaberkut

very difficult to find time to ‘unplug.’ When

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

I

n this day and age of technology, it can be

Words Kelly Arbuckle

eating and recommendations on the best ways to eat, in order to obtain a healthy balance for the mind, body and soul.

1. Avoid Stimulants and Alcohol: Caffeine: Caffeine, like nicotine, is a stimulant

Caffeine, alcohol and sugar are the three things to avoid in order to obtain proper rest and relaxation.

to the body and it’s definitely habit-forming.

Caffeine is found in coffee, tea and more recently in high energy soft drinks. Experts advise not to consume coffee/caffeine after 3pm to achieve a good night’s sleep. This also applies to the times when you know you are going to be sitting down and relaxing.

Sugar: Sugar, by virtue of its easy digestibility and high glucose content, is a quick source of energy for your cells. It is also a massive stimulant through its ability to over-stimulate brain activity. However sudden highs and lows in blood sugar levels can cause irritability, mood swings and fatigue. When blood sugar levels decrease, this has the added disadvantage of leaving us feeling flat after our ‘sugar high.’

Alcohol: While many of us will look forward

2. Avoid processed foods: Having a diet heavily dependent on processed foods is depriving your body access to natural nutrients. While it is impossible to avoid processed and packaged foods entirely, try to make a conscious effort to incorporate as much fresh and unprocessed foods into your diet as possible. Processed foods are exactly that – processed. They have been refined, processed and packaged. Often they have lost a lot of their nutrients. Processed foods will usually contain added sugars, colorings, synthetic flavorings and preservatives. These are chemicals that your body may be sensitive to and may affect how you feel after eating your meal.

to that glass of wine to help us wind down, we need to be aware that we are actually effecting our cognitive functioning. It is a depressant that alters our perception of our surroundings and changes our emotions.

Continual and excessive consumption of alcohol can damage the dendrites, which are the branch-like ends of the brain cells. They pass messages from one neuron to another,

Beware processed foods containing added sugar, colorings, synthetic flavorings and preservatives.

3. Avoid over-eating and eating too quickly:

so a degradation of the dendrites can cause

Over-eating and with an excessive speed

cognitive problems. Thus becoming ‘tipsy’,

of eating is not only the number one cause

sleepy or drunk with alcohol is causing a long

of obesity but it is affecting the productivity

term effect on the brain.

of your digestive system. While we may

GHG Disclaimer – please read

GreatHealthGuide.com.au | 45

the correct portion sizes and that you are spending time actually chewing your food properly. It takes your brain ten minutes to register that you have eaten sufficient food.

Eating quickly and heavily is not giving your body the chance to digest and process the meal properly. Thus eating your meal too quickly will contribute to overeating.

Ensuring that you have a balanced diet, eating the correct portion sizes and eating at the right speed will help your body fulfill its nutritional need.

46 | GreatHealthGuide.com.au

Now you can to sit down after your meal, feeling relaxed and comfortable.

Kelly Arbuckle BA (Psych) has completed of Bachelor of Psychology and has a particular interest in the direct link between poor diets and stress related health issues. Kelly is the CEO, inventor and co-founder of The Waitplate System, a system specifically designed to aid correct eating behavior. She may be contacted through her website.

GHG Disclaimer – please read

Š Depositphotos.com/Anna_Shepulova

not feel relaxed. Ensure that you are eating

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

feel sleepy after eating a big meal, we will

LEADERSHIP

© Depositphotos.com/vasabii777

Within Words Terry Sidford

Design Oleksandra Zuieva

Š Depositphotos.com/pressmaster

Lead from

life is a common theme that weaves through the heart and soul of many

women. We want to strive to be our best in everything we do because deep down we know we are capable of greatness. As a life coach I’ve had the honor of working with many women. I have witnessed firsthand the incredible ability of women to be multifaceted,

purposeful,

intuitive

and

persistent. We have the ability to be true visionaries.

My recent book One Hundred Hearts, is a collection of short stories about real women and how they have demonstrated courage and leadership in their life regardless of challenges that arose.

One particular story I would like to share with you from One Hundred Hearts, is one that might actually surprise you. This is the story of Martina, a bored suburbanite searching for the identity she lost when she gave up a career to be a full-time mom. She often felt she had lost herself somewhere along the way and was left without a compass to lead her in the direction of her dreams. She adored her children and had a wonderful loving husband, however, there was a dark cloud that had moved over her soul. The feeling she experienced was fundamental and bone-deep. What had happened to the young, spontaneous woman who wanted to travel the world and experience good wine, interesting cuisines and different cultures?

Suddenly, she knew something needed to change.

GHG Disclaimer – please read

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B

eing a leader in all areas of one’s

For the first time ever, she courageously decided to be her own superhero. While pondering these questions she dug deep and said to herself, ‘Don’t worry, I’ve got you, I’m not letting go.’ Upon uttering these words to herself, she jumped up, headed out the door to find something that would connect her to her true, authentic self – the self she thought she had lost along the way. With only an hour of time to herself, Martina went to her favorite discount store. Looking at the sale items she spotted a cheap plastic globe. As she gazed at the snow globe, she saw Italy staring her in the face. She knew that going to Italy was what she needed to do, to regain her sense of direction and show her children what it means to follow your passion. With a grin from ear to ear and speaking the Italian she had learned as a young woman, Martina picked up her children and was once again connected to her passions and soul.

Women strive to be the best in everything they do.

Deep down they know they are capable of greatness.

Martina’s story is only one example of leadership. She took the leadership of her own life and the trajectory of where it was headed.

Martina knew and trusted her instincts and decided to take action. There are many ways to express leadership in our lives. It isn’t what we are doing that is the most important, but who we are BEING when we are taking action or living life. BE a leader from within and you will be a leader to others.

GreatHealthGuide.com.au | 49

displayed what being a leader means to you.

What qualities do they possess? No matter how small they may be, think of ways you have been a leader in your own life.

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

Think of people in your life who have

As women, we have the opportunity more now than ever to be seen and heard in leadership roles. It is up to us to believe we will be given the respect we deserve and to live in a way that garners that respect.

HERE ARE A FEW WAYS TO BE A LEADER IN YOUR LIFE: 1. Be authentic 2. Be confident 3. Know who you are 4. Find your passions and purpose 5. Believe in your greatness 6. Use your intuition 7. Speak your truth Leadership comes in many forms. For example, consider your thoughts when watching a children’s soccer game. It is human nature that one or two children will immediately begin to show their leadership abilities. This isn’t something a child thinks about or plans to do. It is simply who they are in that moment, trusting in their abilities and innately knowing that they are capable of greatness.

ownership

with

confidence

and

persistence, looking at all sides, being able to ‘course correct’ quickly, authentically and with conviction, because you know yourself, your passions and life purpose are the ways to be a leader. Sometimes, leadership is a quiet strength and resolve.

50 | GreatHealthGuide.com.au

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

Taking

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

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© Depositphotos.com/3dconceptsman

Choose today to live your life with the confidence of a child.

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Kidz Matters

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Stress less Helping Kids to Words Deb Hopper

Design Oleksandra Zuieva

paced world where information and opportunity overload can become

overwhelming. The demands on children are increasing at school and after school activities can become constant or frenetic. Free play time for children is reducing and being replaced with commuting, after school care or screen time.

There are estimates that 1 in 5 children feel stressed, but often parents perceive their children as having lower levels of stress than children perceive in themselves. This means that adults have a tendency of not recognising the signs of stress in children and if children are showing warning signals, their levels of stress may be higher than that, which adults perceive.

As children grow, we may view them as more adult-like and more mature, meaning that we may see them as being able to handle more stress than they are actually capable of. There is a balance that we need to have, to be able to tread carefully with children. The balance between being helicopter parents, giving too much freedom or not supporting children enough can lead to too many freedoms too quickly and result in feelings that overwhelm children.

There are estimates that one in 5 children feel stressed, so we must be aware of common signs of stress in children.

Some common signs of stress can include: • Complaints of feeling sick or headaches • Negative changes in behaviour 54 | GreatHealthGuide.com.au

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O

ur children are growing up in a fast

• Talking negatively about themselves or that they can’t do this or that. Pay attention to their attitude • Dramatically increased time spent alone in bedroom So how can we help our children reduce and cope better with stress?

Five Top Tips to Help Kids Stress Less:

1. CREATE A SAFE HAVEN AT HOME Creating a safe place at home is important especially for Tweens and Teens. If children feel safe at home, they will have a ‘retreat space’ to come to if things are feeling like they are getting too hard. Have an open house policy.

Encourage them to bring their friends home.

You can get to know them and support them a little too. Make your child and their friends feel welcome. Don’t cramp their style, but have a supply of food and treats, or bake so they look forward to hanging out at your place.

2. HAVE A CULTURE OF COMMUNICATION AT HOME Create regular rituals where you try and sit down and talk over dinner. Turn the TV off as a general rule and only put it on if you actively want to watch a show. Background noise is distracting and takes our attention away from conversation. Go on ‘date nights’ or out for pizza with your child once a month. Find out what they love to do and do it with them.

BE with them when you do this. Turn off the phone and Facebook and make an effort to really talk with your child.

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3. ENCOURAGE SPORTS AND ACTIVE PLAY There is much research on the benefits of stress release after exercising. This is true for children too. Encourage after school sports, but if your days are full with commitments and commuting, even a short walk around the block together in the dark before bed can help to release stress, relax the mind and make sleep easier.

4. CREATE A SPACE FOR REFLECTION OR QUIET TIME EVERY DAY Encourage children to have time for reading, writing or sitting on their bed daydreaming. Down time is rare these days for children and adults. Quiet time is good for the brain and allows for better learning the following day.

5. TEACH STRESS MANAGEMENT TECHNIQUES Learning to manage stress is not something that comes naturally, especially with our as deep breathing, tense and relax muscle release strategies and positive affirmations can all help children to release their stress and tension and manage their thoughts more

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easily.

For a free chapter of Deb’s book Helping Children Soar in the Post-digital World: Teaching Kids to Stress Less, join Deb’s newsletter.

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busy lifestyles. Teaching children skills such

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 Life Skills 4 Kids Clinic on the NSW Mid North Coast, Australia, she understands the day to day struggles that children, parents and teachers face. For a free chapter of her new book, join her newsletter or visit her website.

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