Great Health Guide: September 2016 by Great Health Guide

September 2016

Feed

Your

Brain

Helping

Kids whilst

Shopping

Emotional

eating : How it destroys health

3 Slump!

t Bea the pm

Energy

Break the Glass Ceiling • GOOD POSTURE • Food Allergy • Joint pain • Getting Healthy after Cancer

Contents Sports Injuries Achilles Tendon

Returning to sport after an Achilles tendon injury .....Margarita Gurevich................... 8

Getting Healthy After Cancer

How to make changes to a healthier life style .....Prof. Elizabeth Eakin............... 12

NUTRITION Healthy Snacks

Top tips to help beat the 3pm slumps & limit snacking .....Dr Claire Madigan

& Jessica Honeywood.......... 16

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Treatments & tips for food allergy sufferers .....Dr Helen Dodd........................ 20

Feeding Your Brain Part 2

Why the brain needs fats, carbohydrates & protein .....Delia McCabe......................... 24

FITNESS Can You be a Fit Chick?

How to embrace the identity of a ‘Fit Chick’ .....Kat Millar................................ 29

Good Posture

Sitting: our hidden posture problem & how to overcome it .....Kusal Goonewardena............. 32 GHG Disclaimer – please read

Great health

Food Allergy Part 2

FITNESS Joint Pain

Tips & treatments for joint pain from osteoarthritis .....Phebe Corey....................36

MINDSET Emotional Eating

How emotional eating can destroy your health .....Kelly Arbuckle.................41

RELATIONSHIPS Women, Power & Intimacy

Why your lover needs to see you as an equal .....Dr Matthew Anderson.....45

IMPACT Break the Glass Ceiling

Believe in yourself & your own ability .....Kelly Fryer........................50

KIDZ MATTERS © Pexels.com

Minimising Tantrums at the Shops Part 1

How to help children have good behaviour out & about .....Deb Hopper.....................55 GHG Disclaimer – please read

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Editor’s note .................................................................................

Hello Friends As I write this Editor’s note the 31st Olympic Games in Rio de Janeiro is currently underway. I watch and marvel at the skill and level of fitness of these Olympians – their dedication to preparation so that ON THE DAY their bodies are ready to undergo such pressure and fatigue. Some attain the prize – that illusive gold – however many athletes do not. Despite their dream of gold more often than not many walk away with the honour of being known as Olympians having represented their country in the largest sporting event on earth. I can only imagine that for the majority of athletes many will, after a short holiday recommence preparations for the next Olympic Games in Tokyo, 2020. Oh the dedication. I look at these athletes and in whatever sporting discipline one thing remains true. They have made choices to forego the short term satisfaction for the long term gain. So how can we as non-Olympians apply this to our lives? The good news is that even the small choices we make in our lives can have a huge impact in our lifetime. It’s the daily choices of our small actions that compound into a healthy life. For an athlete their goal is gold - for us our goal is gold too. This is living a fit and healthy life where we are not limited by the many diseases caused by poor lifestyle choices. In this month’s issue of GHGTM, there are many articles that offer simple tips to lead us to optimum health. Articles like Healthy Snacks, Feeding Your Brain, Good Posture & Emotional Eating and so much more. What if we chose one thing to apply to our lives each month? It doesn’t need to be huge - even just a 1% change over your lifetime could have great impact. Be challenged – I know I am 

......

Kath x Founder

AUDIO Magazine

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Now you can walk & listen

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Team GHG ...................................................................................

Founder + Editor-in-Chief Kathryn Dodd

DEPUTY EDITORS

Dr Helen J. Dodd, Dr William A. Dodd

DESIGNERS

Olha Blagodir, Jenny Hagglund, Weng Yee Leong, Oleksandra Zuieva

CONTRIBUTING WRITERS

Dr Matthew Anderson, Kelly Arbuckle, Phebe Corey, Dr Helen Dodd, Prof. Elizabeth Eakin, Kelly Fryer, Kusal Goonewardena, Margarita Gurevich, Jessica Honeywood, Deb Hopper, Dr Claire Madigan, Delia McCabe, Kat Millar

OTHER CONTRIBUTORS

Front Cover Image: Courtesy of View Retreats. Crystal Creek Rainforest Retreat

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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great health

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Sports injuries–

CHILLES

the

Achilles

tendon

are

extremely common. Not only are they often quite painful but they can also be

very debilitating and put a person out of participating in their favourite sport/physical activity for quite a while.

The following are a few tips on returning to 8 | SUBSCRIBE to GHG

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sport after and Achilles tendon injury. Please note these tips are only general and are not a substitute for seeing a trained health professional. If in doubt about the severity of an injury, you should see your doctor or physiotherapist for an assessment. First of all what are tendons? Tendons are GHG Disclaimer – please read

Words Margarita Gurevich

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

njuries

TENDON

to bones. Tendons are made primarily of collagen. The Achilles tendon is the thickest in the human body. It attaches from the calf muscles (plantaris, gastrocnemius and soleus) to the heel bone (calcaneus). Tendonitis vs. Tendinosis These two terms are often mistaken for one another – yet they describe two very different things. • Tendonitis: this describes specifically inflammation of the Achilles tendon. • Tendinosis: this refers to micro-tears of the tendon. One symptom may commonly accompany the other. It is not always clear which was present

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

the strong fibres that connect muscles

first. In many cases the treatment options may overlap. However, it is still important to have an idea of what is causing the pain, so as to prescribe treatment that is specific to the issue. For example: anti-inflammatory medication will be of little use when there is no inflammation actually present. What are the causes? These injuries are typically caused by overuse, especially in sports where a significant amount of running or other repetitive tasks are required. Usually the onset is gradual – commonly described as ‘wear and tear’. Common causes are: over-training, tight Achilles tendon (sometimes associated with a high foot arch), flat (over-pronated) feet, tight hamstrings or calf, poor footwear, hill running

The term tendinopathy is now

commonly used, as it encompasses

both

inflammation and micro-

tears. GHG Disclaimer – please read

or poor eccentric strength (the strength required to control the movement of running downhill for example).

Treatment A thorough treatment program is the best way to prevent recurrence of this issue. Returning to sport too quickly will mean that the problem is likely to linger until enough rest and proper rehabilitation measures are undertaken. Initial recovery, depending on the severity of the injury, should involve some elements of the RICE protocol – Rest, Ice, Compression and Elevation. This is to reduce the load being placed on the injury and begin to reduce the SUBSCRIBE to GHG | 9

inflammation that may be present. The RICE protocol is typically followed for 48 hours. In order to speed up the recovery process other treatment modalities are often used. These often include ultrasound, electrotherapy, SCENAR therapy, heat packs and soft tissue massage. Make sure though that you don’t use heat packs or soft tissue massage in the first 48 hours following the injury. Once the initial pain and inflammation are under control the focus will shift towards a specific exercise program. This is a crucial step in the recovery purpose. While the treatment methods described above will help to reduce the symptoms, the only way to maintain the results and reduce the risk of sustaining the same injury in the future, is to do specific strengthening and range of motion exercises. What types of exercises are generally prescribed? A lot of people think as follows: I have injured my Achilles tendon, so naturally I need to work my ankle. True? Yes, up to a point but this statement needs additional clarification. Over the years we have helped many patients who have sustained Achilles tendon injuries. We always explain that focusing on the ankle alone will not achieve optimal results. It’s crucial to work on the whole kinetic chain, i.e. your pelvis, hips, knees and ankles. Why? Think of the following scenario: you have an old sports injury which has affected © Pexels.com

your hip. While you might no longer notice this much, now that you also have an injured Achilles tendon, the weakness of the hip 10 | SUBSCRIBE to GHG

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Your exercise program must address not only the Achilles tendon but also your core, hips and knees. will be going through the ankle. Hence by strengthening the hip, the additional load going through the ankle will be reduced. Specific Achilles exercises include the following:

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

will exacerbate the problem as more load

Margarita Gurevich is Senior Physiotherapist at Health Point Physiotherapy. Bachelor of Physiotherapy (La Trobe University) & Diploma of SCENAR Therapy (Moscow). Margarita uses Clinical Pilates, SCENAR therapy and other evidence-based techniques specialising in incontinence and women’s health.

• Strengthening: slowly building up the strength of the calf muscles, including strengthening

(typically

performed by lowering the heels off the

Editor’s

Choice

edge of a step) • Range of motion exercises: improving the mobility of the ankle; stretching is often part of such exercises • Balance and proprioception exercises:

ANY GIVEN MONDAY:

Sports Injuries & How to Prevent Them

improving the balance and the awareness of the joint in space; this makes you less likely to sustain the same injury in the future Equipment such as foam rollers, therabands,

by Dr James R Andrews

• • • •

ankle weights and Swiss balls are just a few of the potential tools that may be utilised. Your physiotherapist can advise what is most

•

orthopaedic surgeon sports medicine pioneer practical wisdom & professional advice combats a growing epidemic of injury among young athletes a sport-by-sport guide

Paperback. Published 2014

appropriate for your specific injury and also provide you with an exercise program which has been designed specifically for you. GHG Disclaimer – please read

Now $25.75 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

eccentric

Getting

ealthy Hafter Cancer currently over 900,000 people living with and beyond cancer. Once treatment has finished many struggle with a range of side-effects, such as fatigue as well as experiencing fear 12 | SUBSCRIBE to GHG

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

It is estimated that in Australia there are

Design Oleksandra Zuieva

about the cancer returning. Most want to do all that they can to improve their health over the longer-term. Engaging in regular physical activity, eating a healthy diet and maintaining a healthy body weight can help. Remember GHG Disclaimer â&#x20AC;&#x201C; please read

ÂŠ Depositphotos.com/Soft_light69

Words Professor Elizabeth Eakin

commencing any health and fitness program. Like a lot of Australians, cancer survivors can find it difficult to make lifestyle changes. They may have experienced long periods of time where they found it hard to do any physical activity at all and eating healthy foods may have been a challenge. They may also have gained weight due to the treatments they had to undergo. This can result in uncertainty as to how to go about making healthy lifestyle changes.

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

to check with your General Practitioner before

changes in the first place. You might find that this gives you the push you need to get back on track. Another helpful tip is to set yourself small, achievable goals that you can work towards. Try to make sure that these goals are SMART (specific,

measurable,

achievable

and

realistic) for you and involve details about time. For example, if you would like to be more physically active you could set yourself the following goal: ‘I will walk for 30 minutes on Monday, Wednesday and Friday afternoon

Think & write down your reasons, set & carry out SMART goals, then reward yourself The first thing to do is to think about your main reasons for making healthy lifestyle changes. • maybe you want to have more energy to play with your kids or grandkids • perhaps you want to feel more in control of your health, • and to feel less anxious about your cancer coming back. You might want to write down your reasons and save them. If, down the track, you find yourself losing motivation (which is absolutely normal – none of us are perfect!), look back at your reasons and remind yourself of why you decided to make these healthy lifestyle GHG Disclaimer – please read

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

How to start your life style changes:

after work, starting from Monday next week and continuing throughout the whole month’. It’s good to keep track of your progress and at the end of the month reward yourself, perhaps with a new pair of walking shoes, a trip to the movies, or a copy of your favourite magazine. Once you’ve met your goal, set a new one – you’ll be surprised what you can achieve! What to aim for: Recommendations for cancer survivors are no different to those for the general Australian public: • Be as physically active as possible, aiming for at least 30 minutes of activity on 5 or more days per week SUBSCRIBE to GHG | 13

fruit each day • Maintain a healthy body weight Where to get help:

Professor Elizabeth Eakin is a behavioural scientist at the University of Queensland in Brisbane. Her work focuses on interventions to promote healthy lifestyles among cancer survivors. You can find out more about her work here.

for 5 serves of vegetables and 2 serves of

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

• Eat a healthy, low saturated fat diet, aiming

If you feel like you would benefit from some you can sign-up for Healthy Living after Cancer. It’s a free health coaching program for cancer survivors run by Cancer Council and available to residents of New South Wales, Victoria, South Australia, the ACT, Tasmania, Western Australia and the Northern Territory. It’s open to those diagnosed with any type of cancer who have completed treatment and allows you to receive up to 12 health coaching calls over a period of 6 months from a Cancer Council nurse or health consultant. If you are interested in finding out more about the program or would like to sign-up to take part, please phone Cancer Council on 13 11 20 and ask about the Healthy Living after Cancer program. 14 | SUBSCRIBE to GHG

Editor’s

Choice

EVERYDAY SUPER FOOD by Jamie Oliver

Recipes for a healthier happier you • divided into breakfasts, lunches & dinners • every tasty meal, delicious, easy & fun • nutritionally balanced • recommended daily allowance of calories Hardcover Published 2015

RRP $55.00 Now $39.40 Booktopia may varyDisclaimer prices from those published. GHG – please read Postage $6.95 per order AUST/NZ

extra support to make healthy lifestyle changes

NUTRITION

Â© Depositphotos.com/zi3000

Snacks Words Dr Claire Madigan & Jessica Honeywood

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Design Oleksandra Zuieva

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Healthy

Do you often experience the dreaded 3pm

high fat snacks should be limited and healthy,

slump? That noticeable drop in attention

more filling snacks should take their place.

and energy levels and manage this drop, by

The simple act of planning your day before

(shamefully) reaching for a sugary snack or

you leave the house can make a big difference

popping out for a caffeine hit?

to the number of snacks you consume over

Well, you’re not alone. A recent study into Australian eating habits found one in three of us snack between meals. Shockingly, this mindless snacking now accounts for a third of our total energy intake! In 2015, over half of Australian women were found to be overweight or obese, with approximately one in six Australian adults over 25 to be suffering with pre-diabetes, a condition where blood glucose levels are higher than normal but not high enough to be diagnosed as diabetes. Of those diagnosed with pre-diabetes, 10% each year will progress to developing type 2 diabetes. We live in an environment with constant encouragement to eat and this can lead us to gain weight. On average, people snack 14 times per week; with the snacks that

the day. The real challenge people face is understanding the difference between being hungry and thirsty, or knowing when they need a quick break.’ Tips to help beat the 3pm slumps and limit snacking: • Start the day with a filling and nutritious breakfast – ‘Oats are a great example of a healthy, low GI breakfast which keeps you feeling full and powered throughout the morning.’ • Be aware of your snacking habits – ‘Make a conscious decision to have healthy snacks.’ • Plan your snacks – ‘Just like planning dinner, plan snacks in advance to help save time and avoid easy-access sugary snacks.’

are being consumed tending to be readily

• Choose fruit and low-fat dairy snacks

available, processed, high-energy foods. If

– ‘Fruit and low-fat dairy foods are often

people simply reduced their snacking by half,

missing in our daily diet. Fruit contributes

they could save themselves 2344 calories

to your daily intake of stomach-filling fibre

(9800 kilojoules) per week - this equates to a

and dairy is a great source of calcium and

2.1kg weight loss over eight weeks!

protein.’

So to lose weight or maintain a healthy diet, is cutting out all snacks the way to go?

• Don’t shop hungry – ‘Isn’t it funny how product packaging seems to influence our shopping decisions more when we shop hungry? Avoid the trap and eat before

‘Not all snacking is unhealthy. It can actually

you go food shopping, even if it’s just an

help us control our weight. High energy and

apple.’

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Need help losing weight & prevent diabetes? Free clinical trial at University of Sydney investigating effects of two natural medicines for the prevention of type 2 diabetes

For more info check out www.metabolictrial.com

hand – ‘Having healthy snacks, such as unsalted nuts available at home and work can help you manage your energy intake.’ • Buy in bulk and in season to save money – ‘The cost of pre-packaged snacks can be very expensive. Buy fruits and vegetables in season and bulk-buy nuts that you can

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

• Keep healthy shelf-stable snacks on

then portion into snack-able portions.’ • Stay hydrated – ‘Visible cues such as a drink bottle on your desk can remind you to drink water.’ • Take a break – ‘Sometimes a short walk with exposure to natural light and fresh air are all you need and can help you avoid reaching for a snack.’

It is vital to understand the difference between being hungry & thirsty or just needing a break 18 | SUBSCRIBE to GHG

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snack look like? Accredited

Practising

Dietitian

Jessica

Honeywood recommends choosing high fibre snacks with at least 3g dietary fibre per serve, since ‘fibre helps slow down the digestion of food and keeps you feeling fuller for longer’. Also look for snacks that contain

between

100kCal

(420kJ)

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

But what does a healthy

exercise and behavioural change. Jessica Honeywood APD & AN, is a Research Study Coordinator and Dietitian providing dietitian consultations as part of the weight loss and cholesterol reduction trials at Boden Institute. She also runs a private dietician consultancy. Both Claire & Jessica are based at the University of Sydney’s Boden Institute.

and

150kCal (600kJ) per serve, ‘this calorie or kilojoule information is available from the Nutrition Information Panel found on labels of packaged foods.’

Editor’s

Choice

Here are some of Jessica’s examples of healthy snacks, aim for two per day:

4 Ingredients Healthy Diet

• 1 medium size piece of fruit

by Kim McCosker

• 20g unsalted nuts • 4 Vita-Weats with 1½ tablespoons low fat ricotta and sliced tomato • 1 small 130g tin of reduced salt baked beans • Raw veggie sticks with 2 tablespoons low fat hommus So beat that 3pm slump and maintain a constant energy level by eating these healthy

Easy, delicious meals and food ideas, using 4 ingredients or less. Health & Happiness Starts from Within

snacks above and see the difference this will

The ‘go-to’ cookbook for:

make in your day.

• 80 recipes & pages of simple snacks • everyday achievable meals • delicious easily digested foods

Dr Claire Madigan PhD, is a Clinical Trials Manager and Research Fellow. She oversees clinical trials at Boden Institute that

investigates

cholesterol

diabetes

reduction,

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prevention, probiotics,

• 4-week meal plan & nutrient value • key to maintain overall wellness Paperback

Published 2016

RRP $29.99 Now $23.25 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

A llergy

Design Oleksandra Zuieva

ÂŠ Depositphotos.com/Ariwasabi

Words Dr. Helen Dodd

Part 2

food

Food Allergy Part 1, the signs and

the event that a family member does ingest

symptoms of food allergies were

a problem food. This action plan should be

discussed with reference to specific

reviewed every 12 months to determine if any

foods which may cause a problem. Food

factors have changed. Treatments for allergic

allergy is an immune response to a specific

reactions

protein within some foods, that the body

cortisone tablets and cortisone injections

reacts to, believing it to be foreign and harmful.

prescribed by doctor as well as an injection

Serious life-threatening allergic reactions are

referred to as an anaphylactic shock.

Adrenaline injections are used to prevent an

At present there is no cure for a food allergy, but many foods can be identified and tested using a Skin-Prick Test. This simple diagnostic test, carried out by a specialised dermatologist, was discussed in Food Allergy Part 1.

include

adrenaline,

antihistamine

also

called

are used for emergency treatment at hospitals but many patients carry a specially designed EpiPen® Auto-Injector with them at all times. This is an automatic syringe that delivers a single

It is also important

reactions It is very important to have your GP write

that

the

and

child

learn

these

specialised injections. The

GHG Disclaimer – please read

parent

administer

up an action plan in

put in place.

pre-measured

dose of epinephrine.

for allergic

& treatments

epinephrine.

anaphylactic reaction. Adrenalin injections

Treatments

It is very important to have all food allergies diagnosed

tablets,

package

insert

shows clear directions on how to use the Auto-injector.

They

are available in two strengths, for adults and children. Children at risk need to have them available while at school and at home. Education is the key to avoiding allergic reactions. 1. Managing

food

allergies

important. Individuals at risk need to be educated on what foods cause SUBSCRIBE to GHG | 21

consuming them. Children can easily be educated about their allergies. This is vital so that they are able to tell a teacher or other non-family members what foods they are not allowed to eat. Living with a food allergy is quite a challenge as many foods have trace amounts of an allergen in them. 2. Eating out has challenges. At restaurants, ask for information about the contents of the food being served. Sometimes simple things such as sauces and mayonnaise contain ingredients that can cause an allergic reaction. Under Australian law, a food business must provide accurate information to customers of the presence of the allergens that are listed below. This is not a complete list, but mentions the most common allergens. • Crustaceans and their products (e.g.

• Peanuts and peanut products, tree nuts (e.g. almond, hazelnut, walnut, cashew, pecan, Brazil, pistachio, macadamia etc.) • Soybeans and soybean products, sesame seeds and products • Fish and fish products • Egg and egg products, milk and milk products • Gluten and cereals containing gluten (e.g. wheat, rye, oats, barley and spelt) Further Information is available at from the website of the Western Australian Department of Health. 3. Learning to read labels on packaged food. This is one of the most important factors in education. Food manufacturers are aware of the potential life threatening allergic reactions and are obliged by law to print warnings on the labels in large type. These statements often refer to trace amounts that may be in the processed food. This can occur in the manufacturing

prawns, crab, crayfish etc.)

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

the allergy so that they can avoid

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Don’t buy prepackaged food. avoid allergic reactions from unlabeled ingredients. machinery is used for different products. However, there are many other ingredients that are listed in the contents to which an individual may be allergic but not displayed in the very large type, as are the warnings required trace amounts of nuts and gluten.

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

and packaging processes where the same

an understanding of the difference between Food Allergy and Food Intolerance and how these conditions can affect your nutruition.

Helen Dodd BSc. BPharm. PhD, is a retired pharmacist, continuing to provide information and education on nutrition and diseases that affect modern society. Contact Helen by email.

4. Make your own food. Don’t buy packaged products.

One

way

avoid

these

problem foods is to not buy prepackaged foods. Make your own foods from basic

Editor’s

Choice

ingredients; main meals, biscuits and desserts, so you know the ingredients they actually contain. The time used in food preparation will be easily offset by the time taken at hospital emergency departments

Allergy-free Cooking Recipe Book by Dr Sue Shepherd

and stress to the family member.

Catering for people with allergies to: •

member has a food allergy, the offending

•

foods must not be purchased or brought

•

into the house. All of the family members will

80 exciting new recipes to use, safely for all meals throughout the day. Meat loaf & spicy tomato relish, self-saucing banana pudding & caramel sauce and many more.

become part of the vigilance that is required to prevent allergic food reactions. In the next issue of Great Health GuideTM, Food Intolerance will be discussed to provide GHG Disclaimer – please read

Gluten, wheat, dairy, soy Peanut, tree nut, seeds Shellfish, seafood, egg

Paperback Published 2012

RRP $35.00 Now $26.25

It is important to realise that whenever a family

Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

Part 2

Words Delia McCabe

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Brain

Feeding Your

fats and oils for optimal brain function was discussed in Feeding Your Brain

Part 1 of GHG TM. The brain’s sophistication and beautifully orchestrated functioning can be severely hampered by the poor choice of foods, including two other foundation foods, carbohydrates and protein. Carbohydrates: Carbohydrates are the brain’s preferred source of energy. Due to the size of the brain, it doesn’t have much storage capacity. Its huge energy requirements can use up to 50% of the carbohydrates that are eaten and the type of carbohydrates consumed can play a significant role in mental well-being.

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

he importance of consuming the right

support the optimal mental well-being. Unfortunately, stress leads to blood glucose levels becoming unstable too, so adding refined carbohydrates to the mix hampers the brain’s ability to maintain and support optimal moods and cognitive capacity.

Protein: The tiny chemicals that neurons use to speak to or to message each other, are called neurotransmitters and are created using amino acids, which are the building units of proteins. Although the liver produces up to 60% of the amino acids we need, the other 40% must be obtained directly from our diet. Amino acids are linked together in specific sequences to

The right kinds of carbohydrates are nutrient-dense and contain fiber. dense and contain fiber, allowing blood glucose levels stay steady and consistent, which leads to stable moods, memory and good weight. The wrong carbohydrates are nutrient poor and fiber deficient, which result in unstable blood glucose levels that accompany mood swings, cravings, learning challenges and weight gain. These are all signs of a brain struggling

maintain

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equilibrium

and

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

The right kinds of carbohydrates are nutrient-

make the different neurotransmitters that neurons need to function efficiently. Some of these important messengers cause feelings of stimulation and motivation in our brain, while others cause feelings of calmness and security. Consider the difference between feeling excited

and

upbeat

while

you

watch

an exciting and interesting entertainer compared to the feeling of being safely settled in your bed before falling asleep. SUBSCRIBE to GHG | 25

These contrasting feelings are created by

different

neurotransmitters

messages

depending

relaying on

the

environment that you find yourself in. However, if your liver or your digestive system is compromised in any way, the synthesis of these neurotransmitters will be hampered, leading to challenges with motivation, learning, mood management and sleep. These two foundational nutrients, along with the fats discussed in Feeding Your Brain Part 1, support brain communication by: • facilitating neuronal membrane flexibility and electrical potential via the right fats • providing energy via the right carbohydrates for neuronal communication • enabling neurotransmitter production and signaling via protein

minerals and is adversely affected by specific food additives as well as food intolerances. Optimal digestion: Digestion of these nutrients is critically important. Although we are all aware of the saying that ‘you are what you eat,’ it would be more accurate to say that ‘you are what you absorb!’ When the digestion of our food is compromised, due to a variety of factors, the potential value of the nutrients that we consume is severely hampered and influences brain function in fundamental ways. 26 | SUBSCRIBE to GHG

Aiming

for optimal

digestion is part of the

‘feeding you brain’ strategy!

GHG Disclaimer – please read

Also the brain requires specific vitamins and

The structure of your neuronal membranes can be improved by: • consuming more nuts & seeds, flax & hemp seeds, high in omega-3 fats • introducing

undamaged

forms

omega-6 fats, sunflower & sesame seeds • including organic & unrefined EFA oil blends to your diet • eliminating refined carbohydrates • consuming more nutrient-dense, fiberfilled carbohydrates • including plenty of green vegetables • consuming clean forms of protein

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

Conclusion

The impact of these simple adjustments will provide your brain with flexibility, sustained energy and the right building blocks to support improved

mental

health

and

well-being.

Remember, your brain is your greediest and most sophisticated organ and it has the potential to support you wonderfully, if you provide it with the best brain food that you can find!

Delia McCabe, MPsy. is a PhD candidate in nutritional

neuroscience, researching

the

relationship between specific nutrients and female stress levels. Her book Feed Your Brain – 7 Steps to a Lighter, Brighter You! is available below. Visit Delia at her website.

• improving your digestion

glucose levels, improved liver and digestive functioning

and

provide

protein

for

neurotransmitter synthesis.

Feed Your Brain – 7 Steps to a Lighter, Brighter You! by Delia McCabe Paperback Published 2016

RRP $34.99 Now $ 26.95

Editor’s

Choice

HABITS of a HAPPY BRIAN by Dr Loretta Graziano Breuning

Retrain Your Brain to Boost: • serotonin, dopamine • oxytocin & endorphins levels • with expert advice & exercises Repeat the habits listed to: • make a new brain pathway • trigger happy thoughts • enhance feelings of satisfaction Paperback Published 2015

Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

GHG Disclaimer – please read

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These steps will support stable blood

Â© Depositphotos.com/STYLEPICS

FITNESS

‘Fit chick’? Can You be a Words Kat Millar

Vicki

visited

recently. She is an inspiring chick who I look up to and

admire. She’s one of those people with a wide range of interests and skills. She’d been a gym-goer for many years, mainly enjoying cardio classes, but one thing she’s never really

pursued, is weight training. She’d listen to me talk about it (out of love for me I think) but never interested in pursuing it. But on this trip, she surprised me by asking me something I didn’t imagine I’d ever hear from her: GHG Disclaimer – please read

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

sister

Design Oleksandra Zuieva

‘Kat, would you write me a weights program?’ Vicki had come to a realisation that even though she knew that weight training had benefits, having the knowledge about it and actually doing something about it are two different things. She has a petite build and she’d never thought of herself as having the potential to put on muscle or be physically ‘strong’. We had a lot of really great conversations during our time together. We talked about how when she was younger, she didn’t think she could be one of those ‘gym chicks’ – and SUBSCRIBE to GHG | 29

just join a gym. Wasn’t that for other people?

2. Doubts that hold us back:

‘Sporty’ people? Fit and strong and confident

• Doubting in our own ability to succeed

people? Is it really possible to put on muscle

• Doubting that we will be able to stick at

and change your body? Had she left it too

something

late? (She’s 41). Who was she to think she

• Doubting that we have what it takes

could get buff and strong?

• Doubting that we can handle the pain or

She’s intelligent and she knows the logical answers to these questions, but was exploring and embracing the reality of these answers for herself - and smashing through her perceived limitations. She told me that in the past she had decided that she COULD be one of those ‘gym chicks’ - now she was deciding that she COULD also be strong. She was breaking through her own limiting mind-sets. I call these limiting mind-sets, Perceived Invisible Boundaries (P.I.B’s). We build these boundaries for ourselves by creating limiting beliefs and making decisions out of beliefs that restrict us.

Perceived Invisible Boundaries are often the result of fear and doubt: 1. Some of the common fears: • Fear of failure (often resulting in shame or disappointment) • Fear of success (and what that could mean) • Fear of the unknown • Fear of facing the truth about our fitness or strength • Fear of looking silly or inadequate • Fear of getting out of our comfort zone • Fear of being laughed at 30 | SUBSCRIBE to GHG

discomfort • Doubting

that

little

quiet

voice,

encouraging us to go for it

We often

ignore

that little voice, but it doesn’t

go away.

It will

always be there That little voice encourages us to start taking action on the never-ending journey of improvement. The little voice is there because deep down, that part of us KNOWS we are destined for more. We are wired for growth

and improvement, for change and moving forward, into all we can be in every area of our lives. Sometimes this means that we need to move beyond simply KNOWING something and begin APPLYING it to our life. By taking it GHG Disclaimer – please read

The Nike philosophy: ‘If you have a body, you’re an

athlete’

as an IDENTITY. Many of us wait for someone to give us permission to step up into a new area. Having that support and accountability is wonderful, but what if you could simply give yourself that permission? The fact is, you can! Towards the end of Vicki’s visit, when I was preparing some healthy food for us, she said, ‘I want to write about what it’s like to be your sister’. I asked what she meant. She said, ‘You really do LIVE what you tell others to DO’. I laughed because I hadn’t really thought about it in that way. It’s just so normal for me to live a lifestyle of health and fitness. It’s part of who I am and who I’ve always been. I can’t imagine it any other way. But this choice can be made by anyone; to change the way they see themselves and to make a positive life change. I love this philosophy. It cuts the ‘exclusivity’

out. I believe this idea can help us all think of ourselves as being fully in control of our bodies and how we choose to move them. We are all on a journey in our health and fitness. Being fit or strong isn’t something you suddenly become one day. It’s something you work on GHG Disclaimer – please read

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

on not only as a regular, habitual lifestyle, but

over time, little by little, small decision by small decision. I’m a ‘Fit Chick’. So is Vicki. And this identity is available to whoever wants to embrace it. Kat

Millar

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.

Editor’s

Choice

STRONG by Lou Schuler & Alwyn Cosgrove

Female athletes are hungry for real fitness Nine Workout Programs for Women: • to burn Fat • to boost Metabolism • to build Strength for Life Paperback Published 15th November 2016

pre-order

RRP $32.99 Now $31.50 Booktopia may SUBSCRIBE vary prices from those published. to GHG | 31 Postage $6.95 per order AUST/NZ

Posture Words Kusal Goonewardena

32 | SUBSCRIBE to GHG

Design Oleksandra Zuieva

GHG Disclaimer – please read

Good

ust how important is good posture?

computer screen and work desk. Some

Consider this – at Elite Akademy,

tips for proper ergonomics include:

approximately 85% of all people we

treat have problems linked with poor posture. Problems include back pain, neck pain, shoulder, knee and hip pain. If you have poor posture it will show up somewhere, even in places you least suspect. The trouble is that most people think that good posture is for standing only. But seated posture is now a bigger problem, in many ways a hidden problem, something we are seeing more of in our clinic. It’s easy to forget that many people who work in offices spend more time sitting than standing. Having

good

sitting

posture

crucial

because

otherwise

your body is out of alignment for much of the day. This is one of the primary reasons why there is a biomechanical ‘breakdown’ because the whole

musculoskeletal

system is overburdened. What are the basics for good seated posture? 1. Proper alignment in spine – seated upright, © Pexels.com

with proper support through the chair 2. Proper ergonomics – Many people make mistakes with the position of their GHG Disclaimer – please read

• Increase the height of the screen. In 95% of times people have the incorrect height and are looking down. Holding your head just five degrees out of alignment pressures your lower back and can result in neck pain and headaches. This means having screens at eye level looking at the middle of the screen. • Have somewhere for your arms to rest. If your elbows are on the table or supported by arm rests then there is less tension on the shoulders. If the elbows are not supported then the shoulders tend to drop, which causes slouching. •

Sit closer to the

desk and be closer to the computer. This stops you

reaching

forward

for the keyboard, which

Posture can be corrected

through

repetition of

movements

and becomes

automatic

SUBSCRIBE to GHG | 33

Good Posture

Bad Posture

Giving yourself a break from sitting for too long is vital • Make sure the computer or your work is directly in front of you. Even deviations of 5 degrees off centre (screen off to the side) means that there will be an imbalance. We are creatures who prefer symmetry. 3. Position of feet when seated – it’s always best if your feet are on the ground in front of you, or on a footrest. It may seem a small point, but even while seated your feet provide some support for the rest of your body. Ensure that your feet aren’t dangling or placed on the chair’s wheels; dangling places pressure on the lower back; hooking the feet onto the wheel causes undue pressure in the lower and upper back because it decreases alignment. If people address their sitting posture, then they have a 40-50% improved chance to overcome 34 | SUBSCRIBE to GHG

pain and prevent musculoskeletal injury. But how is it possible to alter bad habits and correct poor sitting posture? It

takes

approximately

3000

reps

straightening your spine (sitting tall) for this to become automated by the brain. This is classified as motor learning and when motor learning occurs then a task becomes automatic. For example, golfers try to automate their movements through practice; being a technical sport it takes about 10,000 reps (swings) to automate a golf swing. Sitting tall and straightening your spine is not technical. Thus it only requires 3000 reps. Using 3000 reps as a rule, it means if people do 200 reps per day they will achieve good posture in as little as 15 days. So how do we achieve 200 reps per day? It’s easy to forget posture, so establish some cues. GHG Disclaimer – please read

upper spine

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

prevents slouching at the shoulders and

• Every time you check your phone, sit tall. Studies have found people check their phone 60-80 times per day. So that means that in a little as 38-50 days people could change their posture. • Similar with checking email. Before you open up the emails ‘grow tall’ in the seat. This may account for another 30-50 times per day. • Team up with someone: great results can be achieved by having allies on board. You may have a partner or colleague who also wants to work on their posture. Together, you can support and remind each other to stand or sit tall: every time you remind someone you remember too.

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

For example:

In summary: • Poor sitting posture causes back pain, neck pain and other ailments • Ensure that the ergonomics of your desk are correct • Train yourself to sit tall and make good posture a habit by using cues • Remember to get up and move about the office regularly Kusal

Goonewardena

physiotherapist

who

experienced

consults

via

his

Melbourne clinic, Elite Akademy. Kusal has authored books including: Low Back Pain – 30 Days to Pain Free; 3 Minute Workouts; and coauthored Natural Healing: Quiet and Calm. When not consulting, Kusal is is a lecturer, author, consultant and mentor to thousands of physiotherapy students around the world.

• Wearable technology such as fitness If it turns on/off randomly with movement then it becomes a cue. Using this method alone can help you achieve good posture in about 100 days. The final key to good posture is to remember that our bodies are 70% water. We are meant to move and moving your body

encourages

natural

lubrication

through the joints including those at spinal level. Get up and walk around the office if possible – you could benefit from a short break every 45 minutes. Even just a couple of minutes makes a difference. GHG Disclaimer – please read

Editor’s

Choice

NATURAL POSTURE for Pain-Free Living by Kathleen Porter

Simple & detailed instructions on: • how to sit, stand, walk, • how to bend, get up from a chair, • how to sit to meditate & sleep • 12 physical exercises for posture Support your weight by your bones rather than muscles for enduring strength & vitality Paperback Published 2013

RRP $38.95 Now $30.25 Booktopia may vary prices from published. SUBSCRIBE tothose GHG | 35 Postage $6.95 per order AUST/NZ

trackers can become a reminder system.

OINT

article explains how to identify and

address one of the most common causes of joint pain, osteoarthritis. However, it is recommended that you consult your general practitioner or physiotherapist, should you be experiencing any joint pain symptoms to ensure an accurate diagnosis. What is a joint? The proper term for the word joint is articulation and is the location where two or more bones make contact. The role of a joint

36 | SUBSCRIBE to GHG

Design Oleksandra Zuieva

is either to allow movement or limit excessive movement. There are several different types of joints depending on their function. At the end of the bones where the joint is located is a substance known as cartilage, which is soft and slippery and allows the bones to glide over each other. It also acts as a shock absorber when you put weight through your joints, for example when you run or jump. Why do joints become painful? There are many different conditions that can cause

joint

pain, including

osteoarthritis,

rheumatoid arthritis, bursitis, gout and soft GHG Disclaimer â&#x20AC;&#x201C; please read

ÂŠ Depositphotos.com/shmeljov

of reduced function and disability. This

Words Phebe Corey

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

oint pain is an extremely common cause

PAIN

Arthritis is the inflammation of the joint and is used to describe many painful conditions affecting joints. The most common is known as osteoarthritis (OA). Today I am looking specifically at OA. For more information on the other forms of arthritis click here.

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tissue strains and sprains.

What treatment is available? The treatment for OA will depend on which joint/s are affected and the severity of your condition. The conservative option is often trialled first, with the goal of minimising pain and maximising function, using the skills of a physiotherapist in conjunction

The most common form of joint pain is osteoarthritis with pain, stiffness & inflammation including

bone, cartilage, ligaments

and

muscles. The top layer of cartilage breaks down and wears away which allows the bony surfaces of adjoining joints to rub together. Over time the bone may also lose its normal shape and grow bony spurs. Together this leads to a decrease in the jointâ&#x20AC;&#x2122;s range of motion and inflammation of the tissues around the joint. What are the signs of osteoarthritis? It tends to come on slowly, over months or even years. The most common symptoms are pain and stiffness, particularly after getting out of bed or after sitting for a long time. Sometimes the joints will swell and often there is a crunching or grating feeling. Symptoms can gradually worsen to the point of significant limitation with daily activities. An X-ray may show the narrowing of the gap between your joints and any bony spurs. Your GP will diagnose OA based on your symptoms, X-ray result and their physical assessment. GHG Disclaimer â&#x20AC;&#x201C; please read

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

OA is a disease that affects the whole joint

with medication prescribed by the GP. Joint supportive compression garments can also aid in symptom relief and improve function. Joint replacement surgery is the last resortwhen your symptoms can no longer be managed conservatively. The most common joint replacements are of hips and knees. A physiotherapist can help Being

overweight

plays

major

role in the development of OA and significantly exacerbates the symptoms. A physiotherapist will guide you through safe and appropriate exercises to aid weight loss while minimising pain in the affected joint/s, with a particular focus on nonweight bearing exercise such as swimming or cycling. There are also joint specific exercises aimed at strengthening the muscles supporting the arthritic joint that a physiotherapist will guide SUBSCRIBE to GHG | 37

The treatment goal is to

minimise pain and

maximise

function of

the joint Another major role of a physiotherapist is in the rehabilitation after joint replacement surgery. It is important to be up and moving on the days immediately following surgery to obtain the best outcome for the new joint.

the

founder

Articfit-Joint

supportive

compression wear. Phebe was a semi-finalist in The Australian Women’s Weekly Women of the Future competition in 2015, for her brand and vision of empowering women to stay active. Phebe may be contacted here.

Editor’s

Top tips • Be pro-active and aim to stay within a healthy weight range to minimise excessive load through your joints to help delay the onset of OA. supporting

your

joints.

you are unsure where to start, see a physiotherapist for an individual program that you can do at home or join a group clinical Pilates class. • There are many different conditions that can cause joint pain other than OA, therefore it is important to see your GP or physiotherapist for an accurate diagnosis and management plan. 38 | SUBSCRIBE to GHG

Choice

The End of Pain by Jacqueline Lagace

• Exercises can help to strengthen the muscles

Phebe Corey is a physiotherapist and

Nutrition & Diet, Fight Inflammatory Disease The Modern Western diet is to blame • Pain & inflammatory disease • Do not consume wheat, dairy products, • Do not cook meat at high temperatures • This disrupts the balance of intestinal flora The End of Pain is where relief begins Paperback Published 2015

RRP $29.99 Now $23.25 Booktopia mayDisclaimer vary prices from published. GHG – those please read Postage $6.95 per order AUST/NZ

sheet regarding physical activity and OA.

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

you through. Click here for an information

“Chance is always powerful. Let your hook always be cast; there will be

fish in the pool where you least expect”

- Ovid

ÂŠ Depositphotos.com/Sarunyu_foto

mindset

Emotional

Eating Words Kelly Arbuckle

a bar of chocolate after a hard day at work, or having that extra scoop

of ice-cream for dessert because we’re in

a bad mood and need something to make us feel happy. However, it can turn into a dangerous spiral, if these emotional eating habits turn into an everyday occurrence and GHG Disclaimer – please read

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

here’s nothing better than devouring

Design Oleksandra Zuieva

we begin to depend on food as a way to make us feel better about ourselves. When an individual suffers from emotional eating and seeks comfort in food, they are creating an unhealthy relationship with food which will ultimately result in one or all of the following health problems: SUBSCRIBE to GHG | 41

Emotional

eating

is defined as a food craving triggered by

likely, be susceptible to other mental health illnesses such as anxiety and depression. Eating the wrong food, especially with a high sugar content is a big trigger for anxiety, leaving the person feeling flat, guilty, worried and sometimes even angry at themselves after the ‘sugar high’ has worn off. Insomnia:

For

whatever

reason,

most

emotional eating happens in the evening or

emotions

sometimes even very early in the morning.

hunger

and by stimulating the brain and the digestive

rather than

Weight-gain: Nine times out of ten, emotional

This is creating a perfect storm for insomnia by disrupting the body’s natural body clock system at a time when it is programmed for resting and repairing.

Try some of the following steps:

eating and comfort food involves eating

Don’t use food as a reward or comfort for

foods with a high sugar and/or fat content.

yourself: Find something else that you can

It can also lead to binge eating. Consuming

use as a distraction mechanism. Read a novel,

high fat or sugar content has an immediate

begin a project such as a photo book, paint

effect on both the brain and digestive system

a picture – anything creative that can reward

- physically and mentally - and can lead to

your senses, calm your nerves and distract

addiction-like-habits such as craving sugar at

your mind from food cravings.

a certain time of day. Consuming more sugar and fat than your body needs, will cause your body to create unnecessary fat cells. This can lead to other health problems such as obesity, diabetes and heart disease.

Be mindful in your eating: Take time to think about what you’re putting on your plate and into your mouth. Create a routine for eating your meals in order to reduce snacking and emotional eating.

Mental Health: Emotional eating is an

For example, every time you eat at home, sit and

emotional issue. It is not something your

eat at the dining room table and consider if your

body is physically asking for or needs for

body really needs this ‘meal’. It can become

nutritional value. It can turn into quite a

easy to disregard comfort food as a meal when

vicious cycle for those who are susceptible

you’re sitting on the couch snacking or eating in

to emotional eating as they will, more than

bed. Sitting at the table will encourage you to

42 | SUBSCRIBE to GHG

GHG Disclaimer – please read

You can repair your self-esteem & eradicate the unhealthy habits of

emotional eating

stop, think and be accountable for your actions. Exercise: This is the key to a healthy body and mind. If you exercise every day, even if it’s a twenty-minute walk, will help get the blood flowing, burn off fat and get

Editor’s

Choice

your body functioning properly. Having a

The Happy Life

regular routine of exercise will help your

by Lola Berry

body clock move into a proper rhythm,

Happiness:

reduce stress, reduce anxiety and help you

• we are all striving for it • we must find it within ourselves • it starts with what we put on our plates

sleep better.

Kelly Arbuckle BA (Psych) has completed a Bachelor of Psychology and has a particular interest in the direct link between poor

diets and stress related health issues. Kelly is also the CEO, inventor and co-founder of The Waitplate System, a system specifically designed to aid correct eating behavior. GHG Disclaimer – please read

• eating well • exercise programs while travelling • navigating love & relationships • have mindfulness in your day 60 Delicious Recipes and a Heartfelt Guide to Wellness Paperback Published 2016

RRP $39.99 Now $25.95 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

Maintain optimum health by:

ÂŠ Depositphotos.com/michaeljung

Relationships

Women,

& Power intim acy Words Dr Mattew Anderson GHG Disclaimer – please read

Design Oleksandra Zuieva SUBSCRIBE to GHG | 45

or at least the last 5000 years, women have been seen as inferior to men by almost all cultures, political systems and

religions. This perception has done enormous damage to and placed severe limitations on

The perception

of inequality

has done

marriage and all other intimate relationships between men and women. Intimacy, especially

enormous damage to quality of

the radical intimacy potentially present in romantic love, cannot grow and prosper if one partner is perceived as superior or inferior to the other. Intimacy requires an equality of power, otherwise, safety is diminished and is

closeness limited

damaged. When a man

marriage & intimate

relationships

and a woman fall in love, the love itself

forever to the

is an invitation

baby

to a deep and

intimacy.

transforming

partners may be

relationship

unaware of the

between equals.

subtle shift but

other’s arms. Sadly, only a small percentage have been able to take advantage of the immense blessing of radical intimacy that this particular form of love always promises. Too quickly and too easily, both partners fall prey to the pernicious perception that men are somehow superior. As soon as this nasty but ubiquitous idea takes hold then both lovers lose access to the deep waters of romantic love and are relegated 46 | SUBSCRIBE to GHG

Both

both eventually suffer from the shallowness of connection. Instead of continuing on a mystical journey of loving discovery and the realization of the great potentials of romantic love, they settle for mediocrity and even boredom. Then, with no true depth of bonding, the once loving couple become highly vulnerable to the difficulties of life and the dissolution of their relationship becomes a real and present possibility. It would be easy to blame men for the persistent perception of inequality between GHG Disclaimer – please read

gift since the first two lovers fell into each

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

Every romantic experience has offered this

pool

The most effective equalizer between any two individuals & especially in a romantic relationship, is vulnerability be both sophomoric and ultimately a waste of ÂŠ Depositphotos.com/bezzznika

time. The truth is there have been a thousand reasons for this unfortunate concept and men and women alike have subscribed to it for millennia. Solutions to social problems, especially

those

that

involve

intimate

relationships, are never found in blame. GHG Disclaimer â&#x20AC;&#x201C; please read

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

the sexes. That conclusion would, however,

Blame creates victims and victims perceive themselves as powerless. The real solution begins with honesty and vulnerability. Both men and women need to admit to this sad state of perception and then open their hearts to each other in a radical new way. The great and most effective equalizer between any two individuals and especially SUBSCRIBE to GHG | 47

It is the opening of the heart and the exposing of the tenderest, most secret, wounded,

most

protected,

frightened

and/or precious and treasured aspects of one’s inner being. It is then the welcoming, compassionate, understanding and nonjudgmental

receiving

gesture

the

other that completes the circle and the experience of radical intimacy. Then it must be continued at the same or deeper level of vulnerability by one’s partner. This creates a dynamic flow of intimacy that can then take both partners into what might be called radical intimacy. Love, once fully

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

in a romantic relationship, is vulnerability.

Whoever you are and whatever you think you are worth, you are worth my full attention and my best coaching skills and wisdom.

Reverend Matthew Anderson has a Doctor of Ministry specialising in counselling and has extensive training and experience in Gestalt and Jungian Psychology. He has helped many couples and singles successfully navigate relationship issues. His has a best-selling book, The Resurrection of Romance. Matthew may be contacted through his website.

invited, will do the rest.

Editor’s

• What part of your life is not going the way you want it to go? • What dream is still waiting in the wings? • What relationship needs a spark or a resolution? • What self-concept limits your love and/or financial possibilities? • How can you break through to more creativity, self-expression and joy in your daily life? What

you

could

take

giant

positive steps in each of the areas mentioned above? The right Coach could help you take those

Choice

RECEIVING LOVE by H Hendrix & H LaKelly Hunt

Transform Your Relationship by Letting Yourself Be Loved Men & women: • undermine their relationships • never having learned how to accept love • reject appreciation & affection • reject help & guidance • need to understand the meaning behind the behaviour Find a new understanding in one of the most complicated issues facing couples today Paperback Published 2005

steps and find meaningful answers to every one of these important, life-shaping questions. I am that Coach! 48 | SUBSCRIBE to GHG

RRP $32.00 Now $24.25 Booktopia mayDisclaimer vary prices from published. GHG – those please read Postage $6.95 per order AUST/NZ

Crucial Questions:

IMPACT

G Ceiling lass Words Kelly Fryer

50 | SUBSCRIBE to GHG

Design Oleksandra Zuieva

Break The

GHG Disclaimer – please read

Ceiling:

unacknowledged advancement

noun:

barrier

profession,

especially affecting women and members of minorities. The first time I was asked to deliver an address at a women’s network, it was on the topic of Glass Ceilings and the issues I had faced throughout my career in competing with men. I explained that I had never encountered this issue but I could give my opinion on the differences between men and women when seeking a new role or a promotion from an HR perspective.

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

lass

in the same way. For some this is the case but for many, our efforts may go unnoticed because we aren’t promoting our successes and showcasing our talents in order to get the recognition we deserve. From the definition above, we see the Glass Ceiling as an invisible barrier. I always believed I could achieve whatever I wanted to and so far I haven’t been proven wrong. However, there are still some organizations in the workplace where glass ceilings are a reality. You need to be in the ‘club’ in order to get promoted or recognized, but this is changing.

The glass ceiling is a figment of our imagination, however it becomes real when we start to believe it. do 100% of the role outlined in the job description, whereas men will typically apply if they can do 60% of the role. Men talk in interviews about ‘I’ and women focus on ‘we’. Research has demonstrated that often throughout school females outperform males, we work hard and receive recognition through the grades we receive. When we enter the world of work, we assume that our efforts will continue to be rewarded GHG Disclaimer – please read

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

Typically, women will wait until they can

Another concept is the ‘Glass Cliff’ and this refers to women who have made it to the top, but due to lack of time, support or resources are quickly pushed off, whereas males at the top appear to be given more time, with more money and additional resources to ‘fix the issue’. At this point, we see women jumping before they are pushed. I have been lucky to have so many inspirational female role models in my life, at home, at school, in education and SUBSCRIBE to GHG | 51

We are what we think we are! top and are succeeding in their roles. My network is filled with inspirational successful women. The great coaches and mentors who I have worked with have been inspirational successful women. No ceilings, just striving for and reaching success, although we all have different views on what success looks like. 52 | SUBSCRIBE to GHG

In 2013 I was at a two-day development workshop where at the end of the first day there was a panel discussion. One panel member told an outstanding story. She worked in London and had just been made Partner in a large consultancy firm as the first woman to do so. She had worked hard, broken the ceiling and achieved what she wanted to achieve. She did speak about the ‘boys club’. In some of the nights out, GHG Disclaimer – please read

female speakers who have made it to the

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

at work. I attend events with inspirational

engaging in brandy and cigars although she had been recognised for her skills, talent and hard work. In 2014 I attended an event with 300 women at the London Business School where there were a host of fantastic female speakers, all of whom were either CEO’s or members of Boards in International and Global Companies. The common theme they all spoke about was working hard to encourage more women into senior positions as they acted as role models

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

she felt like an outcast because she wasn’t

• believe in yourself and your own ability • find an amazing coach or mentor to get you to the next level

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

to show it could be done. Two speakers displayed their frustration at questions from the audience about juggling motherhood with a career. They both responded by asking if questions of

Editor’s

Choice

fatherhood and a career would have been posed to male speakers. Throughout my career I have strived to remove barriers and boxes from the workplace. Our own beliefs can hinder us as can psychometric

What I Told My Daughter by Nina Tassler & Cynthia Littleton

testing that excuses our behaviour or limits our growth just because we are female. I hold a strong belief that we each hold the answers and resources within us to achieve what we want to achieve. If we want to aim

Lessons from leaders on raising the next generation of empowered women to succeed in a male-dominated field.

stop confining ourselves with labels and

They’ve told their own daughters these stories:

stereotypes and just be ourselves.

• •

Top Tips for breaking the glass ceiling: • act like there are no barriers, boxes, labels or limits GHG Disclaimer – please read

in the belief that they can do whatever they set their mind to and as they struggle to find their own way, they are not alone

Hardcover Published 2016

RRP $35.00 Now $25.25

high, we should stop creating barriers,

Booktopia may vary prices from SUBSCRIBE to those GHGpublished. | 53 Postage $6.95 per order AUST/NZ

ÂŠ Depositphotos.com/ Brainsil

Kidz Matters

Minimising

antrums

aking kids shopping is one of those activities that can feel like you are in a balancing act, a circus

or a nightmare movie. This is especially true when pre-schoolers and toddlers are concerned. On a shopping trip, there is a fine GHG Disclaimer – please read

Words Deb Hopper

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

at The Shops Design Oleksandra Zuieva

line between finding and buying all that you need and managing children’s behaviour. Some children love to sit in the trolley and look around and take it all in, but when we think about those nightmare shopping trips, it includes pre-schoolers who feel too SUBSCRIBE to GHG | 55

reaching out and grabbing items off the shelf, death stares from fellow shoppers and the occasional words of ‘advice’ from wellmeaning others. For many parents, it’s an activity they try and avoid with children. However, sometimes there is no choice but to put on the mental armour, be prepared and go forth and shop! Reasons why some kids find shopping difficult Before we get to the tips, let’s take a look at some reasons why shopping is hard for kids. For many little ones, the sensory demands of the shopping centre are very overwhelming. When

our

senses

take

too

much

information, our bodies can be overwhelmed and they are pushed into a stress-like fight

all in. Have you ever had to pop to the shops to grab 2 items when you are really tired? It’s hard to focus and take in information and it all looks a blur. For other children, the lighting helps ‘wake up’ their sensory system, looks exciting and increases their energy levels and excitement levels. Your child running around, looking and touching items and trying to be ‘helpful’ may not be helpful as you try to shop. 2.

Noise – Shopping centres are really

noisy. Music, people and background noise can be very distracting for some kids and some kids can find this noise overwhelming as they find it hard to know what to focus on

auditorily. Some

children

find

this

background noise very distressing, even if it’s not loud. 3.

Visual distractions – The constant

movement of people in shopping centres can be very distracting for some children,

or flight response.

which

Some parts of the

they may stop and

environment

that

look at something or

this

someone and be left

stress response for

behind as you move

children include:

on. Or, the constant

contribute

Lighting

means

that

–

movement of people

The lighting in shops

can be stressful to

is very bright. Shops

some other children.

need to make the

The

products look good

people constantly can

and stand out. For

be all too much and it

some children this

pushes their bodies

is too much visually

into a stress fight or

and they can’t take it

flight response.

56 | SUBSCRIBE to GHG

movement

GHG Disclaimer – please read

in the aisle and refusing to walk, toddlers

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

big to be in the trolley, throwing tantrums

Your

child will

Reducing Meltdowns & Improving Concentration: The Just Right Kids Technique

probably

by Deb Hopper

not be able to tell you why they find

shopping

hard or why they have that meltdown

As adults we need to be ‘detectives’ and try and figure out if any of the above reasons are impacting on behaviour and maybe just test out a few of the strategies below and see what works and helps. strategies to help make shopping time easier with children. For more great tips for helping busy children find it easier cope with daily life, visit my website. Deb Hopper is passionate about helping children achieve their potential. A practicing Therapist

Lifeskills4kids

on the NSW Mid North Coast, Australia, she understands the day to day struggles that children, parents and teachers face. GHG Disclaimer – please read

RRP $21.95 Now $18.75

Deb Hopper is an Amazon #1 Best Seller author. She is a practicing Occupational Therapist at Life Skills 4 Kids on the NSW Mid North Coast, Australia, she can be reached on her website.

Editor’s

Choice

TOP 100 FINGER FOODS by Annabel Karmel

In next month’s issue of GHGTM, we look at

Occupational

Paperback Published 1st January 2016

100 Recipes for a Healthy, Happy Child: • create tasty tidbits for young children • babies are ready & eager to feed themselves • safely introduce new tastes & textures • ensure your child is healthy, happy & content • delicious options for every meal Eating with your hands has never been so delicious and nutritious Hardcover Published 2010

RRP $36.00 Now $26.50 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ