Great Health Guide: October 2017 by Great Health Guide

October 2017

busy

Density

& Weight Training

Living

an Alcoholic

FAT OK ids with

Homework

PILATES: EXERCISES FOR PREGNANCY • RELATIONSHIPS & CONTROL • WORK-RELATED NECK & SHOULDER PAIN

Contents Great health THE CHOLESTEROL CONTROVERSY PART 2

SELF-CARE FOR BUSY PEOPLE PART 2

Discover the new facts about your cholesterol

Practical ways to weave self-care into everyday busy schedules

.....Dr Helena Popovic................. 10

.....Dr Suzanne Henwood............. 17

IS BEING FAT OK?

WORK: NECK AND SHOULDER PAIN

Is being fat something to be ashamed about? .....Dr Mark McGrath.................... 14

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Decrease pain from computing & bad ergonomics .....Margarita Gurevich................. 20

FITNESS

RELATIONSHIP AND CONTROL PART 2

OVERCOME THE EXERCISE PLATEAU

.....Leanne Allen........................... 39

How to move past the exercise plateau and get back into training

Whoâ&#x20AC;&#x2122;s in charge of your relationships?

VALUES AFFECT OUR WELL-BEING

.....Kat Millar................................ 24

Deciding what matters most

BONE DENSITY AND WEIGHT TRAINING

.....Megan McGrath...................... 42

Ways to maintain bone density as you age

RELATIONSHIPS

.....Michael Dermansky................ 28

WOUNDS AS WINDOWS

EXERCISES FOR PREGNANCY PART 2

Pilates exercises that will benefit you during pregnancy .....Vanessa Bartlett...................... 31

MINDSET

Inner wounds are like windows where healing can occur .....Dr Matthew Anderson............ 46

KIDZ MATTERS

LIVING WITH AN ALCOHOLIC PARTNER

HELPING KIDS WITH HOMEWORK PART 2

Finding a mutual self-help group helps you to stay safe

Six top tips for helping a child settle into homework

.....Susie Flashman Jarvis............. 36

.....Deb Hopper............................ 51

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EDITOR’S NOTE Hello Friends As Great Health GuideTM continues to evolve and spread the news about optimal health, we are very excited to announce that the very popular Health Specialists’ Series is now in print. The collection of six books is being launched at the Frankfurt Book Fair in Germany, the largest book fair in the world. Stay tuned for the public online book launch. Also, we have just released the Great Health Audio Series to radio stations around Australia. Beside the successful digital magazine and book series, these short health segments represent another opportunity for people to learn from health specialists based around the globe.

articles involving relationship issues i.e. Living with an Alcoholic Partner and Relationships & Control. We trust that these articles will assist you and the people in your world. Remember to keep investing in your longterm health. The small positive actions you take each day will lead towards a healthier life. And remember it’s not just about food; other important actions involve your mindset, relationships and exercise. Have a great month. Kath x

This month in Great Health GuideTM magazine there are a number of very topical articles entitled The Cholesterol Controversy and Is Being Fat OK? Two other incredibly relevant

TEAM GHG FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd DEPUTY EDITORS Dr Helen Dodd Dr William Dodd DESIGNERS Olha Blagodir Belinda Nelson Oleksandra Zuieva

CONTRIBUTING WRITERS Leanne Allen Dr Matthew Anderson Vanessa Bartlett Michael Dermansky Margarita Gurevich Dr Suzanne Henwood Deb Hopper Susie Flashman Jarvis Dr Mark McGrath Megan McGrath

Kat Millar Dr Helena Popovic ADMINISTRATION Mochamad Firmansyah Weng Yee Leong CONNECT WITH US:

© Antalya Developments Pty Ltd 2017 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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Controversy Words By Dr Helena Popovic

Part 2

holesterol

Design Olha Blagodir

GHG Disclaimer â&#x20AC;&#x201C; please read

holesterol has received more media

lipoproteins of varying size, weight and

attention than most other biological

density.

molecules. This controversial lipid

has appeared not once but twice on the cover of Time magazine. The first article in Time condemned cholesterol as a harbinger of heart attack. A few years later, cholesterol was exonerated with the exhortation to bring back the bacon. It’s time to reveal the private life of this public diva. For decades cholesterol has been implicated

4. The cholesterol within each lipoprotein is the same - it is the carrier molecule that differs. The higher the protein to fat ratio, the denser the lipoprotein. Hence the terms HDL (High Density Lipoprotein) and LDL (Low Density Lipoprotein). However, the picture is far more nuanced than that.

as a major risk factor for heart disease and most

HDL and LDL are only two of many lipo

people try to keep their blood cholesterol as

proteins involved in cholesterol transport.

low as possible. But is this the best way to lower your risk of heart attack and stroke? And are drugs or diet the way to go about it? Older people with higher cholesterol levels actually tend to live longer and have a lower risk of Alzheimer’s disease than do people with low levels of cholesterol. This is not what we have believed for decades. What do we now understand about cholesterol? 1. Cholesterol is essential to life and each

In decreasing order of density there are also: • intermediate Density Lipoproteins (ILD), • very Low-Density Lipoproteins (VLDL) • chylomicrons. • each lipoprotein is designed to carry its cholesterol to a different location in the body to be used for a different purpose. And here is where the controversies start. Traditional methods of measuring blood cholesterol were not able to differentiate

cell in the body can make it through a

between

37-step process. It’s a component of

transport cholesterol. We now understand

cell membranes and a precursor for

that this is of critical importance.

making oestrogen, progesterone, adrenal hormones, Vitamin D and bile acids. 2. Cholesterol is also a vital part of the myelin sheath that enables signaling between brain and nerve cells.

the

different

lipoproteins

that

• In the 1980s, we believed that the only thing that mattered was your total blood cholesterol level. This was a big mistake. • In the 1990s, we believed that HDL-C (High Density Lipoprotein-Cholesterol)

3. It plays many and varied roles in the body

was good (prevented heart disease)

and is carried around in the blood by

and LDL-C (Low Density Lipoprotein-

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BLOCKAGE IN

ARTERY

CAUSES A

TO THE

HEART

HEART ATTACK;

BLOCKAGE IN

ARTERY TO THE BRAIN CAUSES A STROKE. AN

blood vessel walls leading to heart attack). This is partly true. • HDL transports cholesterol to the liver for excretion or hormone production. This means that cholesterol is not floating around in the blood with nothing to do. The devil makes work for idle cholesterol. High levels of HDL-C show that cholesterol is being put to good use. • With respect to LDL, in the last decade we’ve discovered even more subclasses that have differing effects on heart health. Small dense LDL-C is potentially harmful while light, fluffy (also described as large, buoyant) LDL-C is not. 12 | SUBSCRIBE to GHG

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

Cholesterol) was bad (caused damage to

Small dense LDL-C particles are atherogenic (damaging to blood vessels) because they circulate in the blood with nowhere to go. Eventually they get oxidised and taken up by cells called macrophages which become engorged and go on to form foam cells. These foam cells then become trapped in blood vessel walls and contribute to plaque formation. As the plaques enlarge, they bulge into the blood vessel cavity causing reduction in blood flow and eventually complete blockage. Furthermore, blood triglyceride (TG) levels are more predictive of heart disease than LDL-C. Body fat is mainly made up of triglycerides. What contributes to high TG levels in the blood? GHG Disclaimer – please read

and seed oils (sunflower, safflower, soy, corn and canola). Once again this is the opposite to what we have believed for decades. So where does this leave us? In 2012 the National Vascular Disease Prevention Alliance published new guidelines for measuring the fats in your blood. Instead of focusing on HDL and LDL alone, the tests that best predict a healthy heart are the following: 1. HDL-C — above 1.0 mmol/L 2. Fasting triglycerides — below 2.0 mmol/L 3. Non-HDL-C — below 2.5 mmol/L 4. Total cholesterol/HDL-C ratio — below 2.2 Non-HDL-C

includes

cholesterol

all

atherogenic (harmful) lipoprotein subclasses. The essential take-home messages: 1. Next time you have a blood test for cholesterol, ask for the above four tests. If your numbers lie within the cut-offs listed, you have nothing to worry about in relation to your cholesterol. If your numbers are not what you want, read my previous article entitled Cholesterol in

the Spot Light Part1. 2. As we learn more about fats in the blood,

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

A diet high in sugar, refined carbohydrates

• exercising regularly • reducing trans-fat, alcohol and sugar consumption.

Dr Helena Popovic is a medical doctor, a leading authority on how to improve brain function, international speaker and best-selling author. Helena runs weight management retreats based on living not dieting, and is the author of the award-winning book ‘NeuroSlimming – let your brain change your body’. For more information, refer to Helena’s website.

Editor’s

Choice

NEUROSLIMMING • Sets you free from dieting • A Mind Plan not a meal plan • Let your brain change your body • The missing piece in weight loss

in medicine stays static. For now, the above

It’s not what you eat, it’s why and how.

is your best bet.

Paperback Published 2015

different tests may be developed. Nothing

by Dr Helena Popovic

Please remember that by far the most powerful ways of lowering heart disease are: • not smoking, GHG Disclaimer – please read

RRP $34.95 Now $29.95 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

Itâ&#x20AC;&#x2122;s a

ay.

ul d nderf

FAT OK? Is Being Words Dr Mark McGrath

Design Oleksandra Zuieva

here’s so much guilt and shame

There’s no doubt reduced physical activity

associated with being fat but is it

and an over-abundance of calorie-dense

warranted? Is being fat bad for our

food with little nutritional value are major

health? Should we be made to feel bad about being fat? Does it help?

However, we are starting to understand there are many factors that play a role, some of

HAVE YOU HEARD ABOUT

which are beyond our control.

‘METABOLICALLY HEALTHY OBESITY’? Most people associate obesity with poor health, however some evidence suggests perhaps that this isn’t always the case. Metabolically

healthy

contributors.

obesity

phenomenon where despite being overweight, it’s possible to be healthy ‘on the inside’. In fact, for certain chronic health conditions, like chronic heart or kidney disease, it seems that mildly obese people could have a better prognosis than lean people with the same condition. This is known as the ‘obesity paradox’. There are many theories as to why this may be the case but it is believed fitness and muscle mass play a role.

One such factor is our ‘microbiome’ or the bacteria that beneficially inhabit in our gut. Differences have been found in the populations of intestinal flora of obese people, including a reduced diversity of bacteria. It remains to be seen whether this is the cause or effect and whether any potential treatments could come from this knowledge. Your ‘epigenetics’ may also play a role. We have roughly 23,000 genes that encode information about who we are. Epigenetics is the study of what environmental or other factors play a role in turning on or off some of those genes. Studies of the Dutch famine at the end of World War ll, demonstrated that

Furthermore, it has been found that being

environmental factors can influence body

unfit doubles your overall mortality regardless

shape several generations later.

of weight, even if you are thin. People who are obese but fit, have a similar mortality to fit normal-weight individuals. Perhaps most unexpectedly, is that overweight or obese people who are fit, have a better long-term prognosis than underweight or lean patients who are unfit. IS IT MY FAULT THAT I’M FAT?

SHAME, GUILT AND MISINFORMATION DON’T HELP. Fad diets, being overwhelmed with wellintentioned but nonetheless unhelpful dietary advice and our society’s preoccupation with unrealistic body image, all contribute to unhealthy eating patterns. This preoccupation can result in problems of both the over and

The reason some people carry extra weight

underweight kind. It’s important to recognise

while others don’t is complex and not yet fully

as individuals and as a society that we all live

understood.

in different healthy body shapes and sizes.

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It’s worth commenting the ideal health position is probably to be lean and fit and being very obese is certainly associated with poor health outcomes. However, given the emerging evidence that

fitness

better

indicator

long-term prognosis than weight, perhaps taking the focus away from weight and appearance

and

redirecting

our

efforts

towards health and fitness could be a more helpful approach. Take a kind and nurturing approach to your body. Don’t feel guilty about food or restrict what you eat, rather enjoy all foods in a mindful way. Check in with yourself to see if you’re hungry before eating or perhaps eating for another reason. Exercise has countless health benefits, the least important of which is ‘weight loss’. Regular movement of any sort is a great start.

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CAN WE HAVE OUR CAKE AND EAT IT TOO?

TAKE HOME POINTS: 1. Being obese doesn’t necessarily mean your health is bad and being thin doesn’t necessarily mean your health is good. 2. We all live in different health body shapes and sizes. 3. While

reduced

physical

activity

and

nutrient poor calorie-dense foods are major contributors to obesity, there are many factors that play a role, some of which are beyond our control. 4. Fitness is more important for general health than weight.

Dr Mark McGrath is an experienced General Practitioner in Brisbane, Australia and has an interest in chronic diseases, obesity, eating disorders and applying psychology to general practice medicine. Mark is passionate about dispelling

medical

misinformation

found

online and may be contacted via his website. GHG Disclaimer – please read

Busy People Words Dr Suzanne Henwood

ast month in GHGTM magazine we discussed the first four self-care ideas to use at work, in the article Self-Care

for Busy People Part 1. While there is no one ‘right’ list of activities and everyone will

GHG Disclaimer – please read

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

for

Part 2

ELF-CARE

Design Oleksandra Zuieva

have their own preferences, you can adjust and refine these simple ideas to fit your work environments. Here are more ideas you can use within your work environment. Remember…the time and energy are worth it. SUBSCRIBE to GHG | 17

1. Physical activity.

and support (personal and professional) for

We have become incredibly sedentary, often sitting all day, not even moving for breaks or lunch. In addition, we may be sat hunched over IT, or paperwork, remaining still for many hours, which is not best practice for keeping

your wellbeing. Some authors even argue that social belonging is a fundamental physiological requirement along with food, safety and shelter. See for example Maslow’s Hierarchy of Needs.

our spines and joints healthy. Set an alarm

Find ways to create social connection at

to integrate physical activity into your day at

work, whether it’s a few minutes each day

least every hour – just for two minutes:

to authentically connect with a colleague, to really see someone and allow yourself to be

• stand and stretch • if you can, go for a quick walk – consider walking to a bathroom that is not the closest, even better one on the next floor up or down – and use the stairs to get there • consciously straighten your spine and take your shoulders back, feeling the front of your chest open up

seen, to listen and be listened to. Consider more formal coaching and supervision to support you in professional issues. Whatever best suits, ensure that you find ways to connect and belong to safeguard your wellbeing. 3. Build in things that make you smile. Every day deliberately do things that make

• if you can go outside into the fresh air for a few minutes and even better, if you can connect directly with the ground by removing your shoes, then go for it.

you smile: • find something that makes you laugh, like a daily cartoon on your desk • set aside a time every day to do a smile

Over an average week, build in longer spurts of

scavenger hunt – stop and look round until

exercise, such as 20-minute walks, swimming,

you find something that makes you smile,

bike riding, or whatever activities you enjoy,

search on your way into work – seeing

making it easier to sustain over time.

things with new eyes. Smiling is contagious

Also, build in non-activity, effective rest times to give your body time to rest and recover from the stresses of every day. Healthy sleep patterns are essential to allow your body to process and recover each day. 2. Create

opportunities

and by smiling more, more people will smile at you. 4. Introduce variety into your day. Neural plasticity is the new development and changes to neural pathways that happens

for

social

connection.

in learning and change. As we are habitual beings, it is very easy to become mindless

Human beings are social beings. It is essential

about what you are doing, which can reduce

that you find a variety of ways to get connection

the pleasure related to it. It is a good idea to

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6. Healthy Eating. It is very easy when you are busy to grab quick snacks that are high in carbohydrate or sugar. The immediate, though short lived energy hit can make you feel satisfied in the moment, but is unlikely to keep you going over a long busy day. Think ahead and take into work, healthy, nutritious energy rich snacks, that are even more effective at keeping you going through the busy times and care for your body at the same time: • variety of nuts • fruit with added natural yoghurt • protein or energy bars • breakfast cereal

consciously do things differently – pick one thing each week that you will change, for example: • take a different route to work • select a different drink at your break time • change your routines at work. 5. Explore meaning. Many people are looking for something above and beyond work. The search for meaning and purpose, defining the difference you make, can be deeply satisfying. Take time out to think of the wider and higher impacts related to what you do: • who do you serve or help? • what bigger game are your contributing to? GHG Disclaimer – please read

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• low fat cottage cheese and crackers • herbal tea. Starting this week, which activities you will choose for your own practice? How quickly you will start to feel your mood lift? Why not set out a plan for the next 7 days? A few minutes a day can make a huge difference, which will enable you to be healthy so that you can continue to work and perform excellently at home and work. You are worth it.

Dr Suzanne Henwood is the Director and Lead Coach and Trainer of mBraining4Success. She is also the CEO of The Healthy Workplace and a Master Trainer and Master Coach of mBIT (Multiple Brain Integration Techniques) and can be contacted via her website. SUBSCRIBE to GHG | 19

Work:

eck & N

Shoulder Pain Words Margarita Gurevich

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Design Oleksandra Zuieva

GHG Disclaimer â&#x20AC;&#x201C; please read

he September article of GHG TM,

THE OUTCOME? NECK AND

Work Related Injuries, discussed

SHOULDER PAIN.

how certain occupations correlate

with particular types of injuries. In this article, we will specifically talk about how some jobs can contribute to neck and shoulder pain.

By the way, this does not mean that there is anything necessarily structurally wrong with your neck and/or shoulders. In our physiotherapy practice we often use the ‘bent finger’ analogy to explain how pain can arise from poor posture even when there is no structural abnormality. In a

NECK AND SHOULDER

PAIN

COMES FROM

COMPUTING WITH

BAD

ERGONOMICS.

nutshell if you take a healthy finger, bend it back and hold it in that position for a long period of time, it will start to feel sore even though there is nothing wrong with the finger. Similarly, with our neck and shoulders, if we repetitively hold them in a strained position, they will start to get sore. If this occurs on a background of a physical problem, such as a disc bulge for example, the pain will of course be even worse. SO, WHAT CAN WE DO TO HELP THE SITUATION? Your physiotherapist can give you ergonomic

If your work involves sitting in front of a

advice and arrangements can even be

computer for prolonged periods of time the

made for a physiotherapist to come to your

feeling of having sore neck and shoulders

workplace to assess your work station and

after a long day’s work might be very real to

make necessary adjustments. There are

you. That is not at all surprising if we analyse

also things which you can do yourself, right

the typical posture of a person who is sitting

now. For instance, it is a very good idea to

in front of a computer.

set a reminder on your phone or computer,

GENERALLY, THIS INVOLVES THE FOLLOWING: • sitting with legs crossed • leaning towards the desk with a hunched back • forward head posture • forearms only partly resting on the table • tense shoulders GHG Disclaimer – please read

prompting you to get up every hour or so and go for a short walk or stand up and do some gentle stretches. This will immediately take some load off your neck, shoulders and back. It is also extremely important to have a clear understanding of what a good work setup is; it involves the following points. Why not try this when you are next at work? SUBSCRIBE to GHG | 21

VERY HELPFUL TO WORK ON IT IS

STRENGTHENING

POSTURAL MUSCLES.

• Make sure that the chair which is being used has a good lumbar support; alternatively, a lumbar roll can be used. • Push the chair right in and make sure that only the elbows are hanging off the desk. • Always using a portable mouse if working on a laptop. • Make sure that there is a 90-degree bend at the hips, knees and ankles. Additionally, it is very helpful to work on strengthening your postural and core muscles. TRY THIS SIMPLE EXERCISE WHICH IS AIMED AT THE POSTURAL MUSCLES: Standing up, move the shoulders down and back. Make sure that you don’t arch your lower back. Hold for 5 seconds. Repeat 12 times. This can be done up to 3-4 times per day and is a good exercise to do after sitting for a long time. Make sure, though, that if you get any 22 | SUBSCRIBE to GHG

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

YOUR AND CORE

pain which is not of a muscular nature, that you stop the exercise straight away and speak to your physiotherapist. Your physiotherapist can also show you other simple and effective exercises which improve your posture and core strength. Clinical Pilates is a very effective approach which specifically works on the posture and core. When your core and postural muscles are strong you are far less likely to injure yourself at work.

Margarita Gurevich is Senior Physiotherapist and uses Clinical Pilates, SCENAR Therapy & other evidence-based techniques, including Real Time Ultrasound and McKenzie Treatment. Margarita

specialises

sports

injuries,

women’s health (including incontinence) and gastrointestinal issues. Margarita may be contacted via her website. GHG Disclaimer – please read

FITNESS

Plateau OVERCOME THE EXERCISE

Words Kat Millar

Design Oleksandra Zuieva

hether you’re a weekend warrior, a fitness buff or an exercise ‘dabbler’,

chances

are

you’ll

eventually hit a plateau at some stage in your exercise routine. Firstly, realize that when you have a plateau, it’s OK, because often it’s just a sign that your body is having a rest. Most people have a plateau about every 4-8 weeks and it’s OK. It’s preparation for the next breakthrough. Hitting a plateau is a time to think about your progress and what options you can use to break through the plateau. Whenever you gain fitness, strength or muscle, progress naturally slows. Over time, your body gets used to your exercise routine. One of your body’s main roles is to bring you back into homeostasis; otherwise known as balance. Your body will adapt to the routine if you’re no longer challenging it. When you hit a plateau in your fitness, fat-loss or muscle gain, you can choose to be satisfied with where you’re at, or you can choose to bust through this plateau and keep improving. If you chose the second option and are ready to go to the next level in your results, here are a few tips for overcoming a plateau.

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

Plateaus are a normal part of getting into shape. 1. Increase your metabolism Movement has the biggest impact on your metabolism. Cardio raises your metabolism but you need to make sure that you have regular resistance training in your weekly plan, to tone up your muscles. Muscle burns more energy than fat, so you’ll boost your metabolism by increasing this energy-burning lean body tissue. Increase your activity level to counteract the natural reduction in metabolic rate that comes with adaptation. Increase the duration or effort during your exercise sessions to burn more calories. Use a pedometer (step counter) to check that you are also being as active as you can, throughout your day. 2. Mix it up If you’ve been in a routine for a while, do something different. A change can add variety, shock your system and unblock your plateau. One way to do this is by doing your favourite exercises differently. For example, if you use the bar every time for lunges, try using kettlebells or dumbbells, the next time you do this exercise. You may also have different variations for your legs such as a sumo squat, single-leg squat, box squat or step-ups. Use

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push out of your comfort zone and continue to progress. Continually remind yourself why you are doing this and all the health benefits that you are experiencing. Also, keep a record of your exercise sessions. When it is written down, you may be surprised to see where you are skimping or cutting corners. Remember, our bodies are naturally lazy and a range of different free weights, handgrips,

need to do the bare minimum of movement

angles, rep-ranges and tempos to keep your

to survive. It takes intention to put ourselves

body guessing.

through the pain for improvement. Ongoing

When it comes to increase in strength or muscle gain, don’t change everything all at once. Making 1 or 2 small changes to begin with, will produce a difference. If you make too many changes, it’s hard to accurately trace back to find what works. Start by making small changes and assess if they made a difference or not within a week.

self-monitoring will help keep you on track. 4. Finally, be patient. Go easy on yourself during a plateau period. You may be doing everything right and just need some time to make a breakthrough. If not, then it’s time for you to change things. Remember that lasting results don’t come instantly. Be kind to yourself and remember

Then, if you need to, make additional changes.

to enjoy the journey. It’s not about perfection;

Always start off with small changes because our

it’s about progress.

bodies respond better to small changes and thus we are more likely to follow through, rather than being overwhelmed with the plethora of changes. 3. Remember why

Kat Millar owns Get Results Training, dedicated to helping people transform their health, mind & body. Since 2003, Kat

Sometimes we forget what we need to be

has helped thousands of people achieve

focusing on and why. Life can get busy and

their goals. She’s a coach, speaker, award-

suddenly weeks have gone by without us

winning figure competitor, fitness lecturer &

making any real progress towards our most

NLP practitioner. Her passion helps people

meaningful goals. Write down as many benefits

achieve life-changing results & fulfillment,

to achieving your goals as possible. Remind

with a range of programs for holistic

yourself in writing what you will achieve from

health & body transformation. Contact via

being fit and healthy. Write what you will see,

Kat’s website or Facebook.

hear and feel when you are past this plateau. This will help build the emotion of wanting to 26 | SUBSCRIBE to GHG

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‘You must master a new way to think before you can master a new way to

be’

– Marianne Williamson

ONE DENSITY

& Weight Training Words Michael Dermansky

Design Oleksandra Zuieva

etting older and losing bone density

will mean that there may not be enough

is inevitable, isnâ&#x20AC;&#x2122;t it? Over the last

building blocks for your body to build the

few years, more research has shown

best matrix and improve bone density. The

that there are definite steps you can put in

recommended daily intake for women and

place to minimise and in some cases, reverse

men is 1000mg/day, which increases to

this process.

1200mg/day after the age of 50 for women

As we grow as children and young adults, our

and after the age of 70 for men.

body lays down bone and increases our bone density, which peaks in our late twenties/early thirties. This process is dependent on what type of exercise we do in our early life, diet and genetics. After this age, there is a natural decline, which accelerates after menopause. SO, WHAT CAN WE DO ABOUT THIS NATURAL DECLINE IN BONE DENSITY AS WE AGE? 1. Weight bearing exercise. This is one of the biggest factors that we can control. In the last few years, research has shown that exercises in classical strength training, such as deadlifts, squats, can have a significant stimulus on the bones which help maintain and sometimes improve bone density. The load on the bone needs to be a little bit harder than you expect, therefore these exercises should really be supervised by a well-trained and qualified exercise professional, such as a physiotherapist, exercise physiologist to avoid injury and to gain the maximum benefit. 2. Appropriate amounts of calcium in your diet. Having enough calcium in your diet is no a guarantee that these materials will be laid down as bone in the body. However not having enough calcium in your diet GHG Disclaimer â&#x20AC;&#x201C; please read

3. Ask your doctor to test your bone density. It is important to know where you stand at any point in time and any action that may need to be taken. A bone density test is not invasive and is a measurement of the hip and spine by a central DXA machine, to diagnose osteoporosis. DXA stands for dual energy x-ray absorptiometry. Your SUBSCRIBE to GHG | 29

Research shows that strength training can have a significant stimulus on the bones which help maintain & sometimes improve bone density. using T-scores that compares how much your bone density is higher or lower than the bone density of a healthy 30-year old adult. A T-score of -1.0 or above is normal bone density and the lower a personâ&#x20AC;&#x2122;s T-score, the lower is the bone density. 4. Medications. medications

There available,

are

different

depending

where your bone density T score is compared to the expected density for your age. As medications and knowledge about osteoporosis are changing all the time, regularly seeing your doctor and having a bone density performed, gives you the best chance of being right on top of your best 30 | SUBSCRIBE to GHG

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

bone density test results are reported

medical management and the best chance of having a good long-term outcome. There is much that can be done to maximise your bone health and look after your bone health for the long term. This is a rapidly growing area of knowledge and options with an exciting future for all.

Michael Dermansky is a Senior Physiotherapist and Managing Director of MD Health Pilates. Michael has over seventeen yearsâ&#x20AC;&#x2122; experience of treating clients from all walks of life, from sixyear-old children up to the age of 92. Michael can be contacted through his website. GHG Disclaimer â&#x20AC;&#x201C; please read

Words By Vanessa Bartlett

GHG Disclaimer â&#x20AC;&#x201C; please read

Part 2

Pregnancy

Exercises for

Design Olha Blagodir

SUBSCRIBE to GHG | 31

to do throughout your pregnancy. These are suitable for first and second

trimester and into the third if you are feeling up to it. Exercises for first trimester. 1. Bridge – Lie flat on the floor on your back with the hands by your side and your knees bent, with feet at hip distance apart. Take a breath in and out, gently lifting pelvic floor muscles. Pushing mainly with your heels, lift hips off the floor while keeping your back straight. Lengthen spine as you lift hips, squeezing the butt muscles and backs of thighs. Keep knees at hip distance and maintain firm press down through your arms. Slowly go back to the starting position as you breathe in. Repeat 2 x10

2. Triangle Leg Raise – Laying on your side, bring both legs in front of you at about a 45-degree angle, other hand supporting your head. Keep a long spine, flex bottom leg (toes up, knee straight.) Keeping hips steady and stacked, lift top leg up with control and resist as you lower it down in front of the other leg, tapping the floor. Lift back up to the triangle point and then tap 32 | SUBSCRIBE to GHG

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

ere’s my pick of safe exercises for you

leg behind the other one, without shifting your hips or falling forward. A great core stabiliser. Repeat 10 x each side.

3. Warrior Stretch – Turn your right foot out, other foot forward. Your left heel should line up with the centre of your right foot. Take the legs wide, so when you bend the right knee, your knees are over your heels, not your toes. Take arms out to sides. If you have low blood pressure keep hands on hips, shoulder blades down and back. Inhale, bend your knee and hold, exhale slowly and stretch the knee straight again, lifting your knees up by tightening your thighs. Bend and stretch five times then hold for five breaths. Repeat other side. Great for grounding and balancing energy and building leg strength.

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1. Pushup – Great for upper body strength and tone. You can continue to do these on your knees or toes during first trimester, but modify to knees or leaning against a wall or bench for mid trimester to third trimester. Take hands slightly wider than shoulders apart, keep your spine long and shoulders back. Inhale to lower, exhale to push up. Repeat 10 to 20 x 2 to 3 sets.

2. Squat – Great for lower body strength for glutes and legs. Take knees a bit wider than hips, legs slightly turned out. Maintain a long spine and chest lifted. Inhale, lower your hips as though you are sitting on a chair (you can actually sit on a chair during pregnancy for these), exhale and squeeze your butt as you come up. Arms out in

GHG Disclaimer – please read

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

Exercises for the second trimester.

front, with hands on hips. If unsteady – hold onto a chair or wall. Repeat 15 x 3 sets. 3. Pointer – Great for core stability and deeper tummy strength and balance. Hands under shoulders, knees under hips. Gently draw up through your pelvic floor. Lift the back of your neck. Inhale to prepare, exhale, stretch out your opposite arm and leg, hold for a couple of breaths and return to start without moving hips. Your goal is the keep pelvis stable. Repeat 10 x 2 sets.

4. Side Leg Raise – Great for glute strength and thigh tone, plus a nice stretch for the side of your body. If you are experiencing low

blood

pressure

and

into

third

trimester place your hand on hip rather than overhead. Kneeling up, place one

SUBSCRIBE to GHG | 33

hand directly under your shoulder, keeping chest open. Draw shoulder blades down and in, gently draw up through pelvic floor. Reach arm overhead (or hand on hip). Keeping leg slightly forward of the body, heel down, leg straight, slowly lift the leg up then down feeling like you are resisting against water. Inhale to lift, exhale to lower. Repeat 10 x 2 sets each side. For your cardio work, I recommend walking and light aerobic work, maintaining your heart rate below 140bpm. 34 | SUBSCRIBE to GHG

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

leg straight out to the side. Place opposite

For more help with pregnancy workouts head to

www.vanessabhealth.com

‘YouTube’

channel.

Vanessa Bartlett has 14 years’ experience in the fitness industry and 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’ and is on a mission to empower people to become educated in holistic health practices, powered by Pilates. See Vanessa’s website for further information. GHG Disclaimer – please read

mindset

an Alcoholic

with

iving

partner Words Susie Flashman Jarvis

Design Oleksandra Zuieva

iving with someone who is addicted to alcohol is a complex issue, full of blame and recrimination. How do you manage

this situation?

One of the ways that addicts can be helped, is to access support groups: Alcoholics Anonymous (AA) or recovery groups. They are mutual self-help groups for alcoholics and

Are you alone? Do you take care of yourself?

these groups can inform the partners, as to

How do you self soothe?

the journey the alcoholic must face.

The alcoholic finds solace by literally drowning

The first stage is denial. This stage can take

out their pain. This of course has a massive

many weeks and that is after the addict has

impact to those that love them; pushing them

taken themselves to the group, denial is an

away, freezing them out and causing them

entrenched belief system.

untold pain. Partners suffer, as do children. No one understands why the person that they love, puts alcohol before them. Many partners feel rejected, believing that they are to blame in some way or another.

A COMMON

THEME

TO THOSE THAT HAVE

SUFFERED

IS A SENSE OF BLAME AND

ABANDONMENT. They believe that they could have done something to stop them but that is a lie. It is impossible to stop an addict only the addict

If you, the person that lives with them, know this denial factor, then maybe you can put down the responsibility that is so often picked up. Many recovering alcoholics unleash all manner of pain on their family and it is hard for them to own this pain and to take responsibility. Addicts live in denial, lying to themselves and it takes an enormous amount of courage to face it. Living with an alcoholic may force you to live isolated, with shame and fear preventing you from speaking out. So here are a few tips to help you manage living with this most awful addiction: • Talk to someone. It is vitally important that you find a safe person to be real with. We all need perspective. • Stay safe. If the person is violent when drunk, you should not stay in the same vicinity. Condoning their behaviour and not reporting it, is not helping them, or you.

can do it. You can suggest ways to help but

• Give your children the opportunity to talk

it will still require them to admit and face the

too. Either to yourself, or to a professional,

truth.

or maybe both. It can be hard for parents to

GHG Disclaimer – please read

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parent condoned the addict’s behaviour, find it much harder to process all that is happening and may develop unhealthy behaviours too. • Find

ways

relax,

meditate,

seek

mindfulness, read a good book or go for a walk. • Find an AA support group. Individual groups assist alcoholics and those affected by the behaviours of alcoholics. The support needed is very specific. • This is a hard path and one that needs strength and vitality. Alcoholics 38 | SUBSCRIBE to GHG

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

hear their children’s pain. Children, whose

Anonymous, also called Al-Anon, is a

world-wide

support

organisation.

Discover the Twelve Steps used in the Association.

Susie Flashman Jarvis is an accredited counsellor, speaker and ambassador for the charity Restored working towards bringing an end to violence against women. Susie’s novel At Therapy’s End tackles the issue of domestic abuse. She is based in the UK and is available for skype sessions. Susie may be contacted via her website. GHG Disclaimer – please read

and Control

behave like adults, the partnership will grow successfully. In the

September issue of GHGâ&#x201E;˘, we discussed

relationship problems that occur while the inner child is in control of the relationship. GHG Disclaimer â&#x20AC;&#x201C; please read

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

hen both people in a relationship

Words By Leanne Allen

Part 2

elationships

Design Olha Blagodir

The fighting will often become worse, with miscommunications and sometimes even abusive or controlling behaviour occurring. Resentment will build and the couple will find it harder and harder to forgive and to move on. SUBSCRIBE to GHG | 39

An adult will respond to difficult situations in

RELATIONSHIPS

THAT ARE

SHAPED BY

CHILDHOOD WOUNDS, ARE BOUND

TO BE FRAUGHT WITH

PROBLEMS.

Thus, it is important to know that there is a way to help the inner child ‘grow’, to heal the wounds of the past and to move into being a happy, healthy adult. How can these problem behaviours be resolved in a relationship? Problems within a relationship can often lead to the blame game, ‘I’m alright, you’re the

a very different way than a child. An adult with more life experience and more self-control, can handle relationship problems more appropriately. When an adult is in control, a relationship is more likely to continue to be happy and healthy. Examples of good adult behaviour are: 1. Facing problems head on, not withdrawing from them. 2. Staying true to yourself; behaving in a way that is consistent with your values. 3. Never using sex as, a bargaining tool, to get it, or not to have it, but being respectful of each-others sexual needs. 4. Never resorting to name calling. 5. Listening to your partner’s needs and working with them. 6. Contributing equally to the household chores; not expecting someone else to do it all for you.

problem’. Once you have recognised that

7. Knowing that you are secure enough, to

the problems within the relationship, do NOT

allow your partner to do what they want,

belong to one person but to both people,

when they want.

then solutions occur. When the emotional games have stopped being played out, a space is created for both people to grow emotionally. This means that the adult is now in charge and you are taking full responsibility for everything that you do, no excuses. You recognise when your triggers

8. Knowing that you are equal in your relationship and being able to maintain equality. Thus, when both people in a relationship apply these examples of good adult behaviour, then the partnership will grow successfully.

are being pushed and take responsibility for

Allowing yourself to stop, slow down and

the emotion that you are feeling.

acknowledge that you are the only person

40 | SUBSCRIBE to GHG

GHG Disclaimer – please read

else can do that, is very empowering. If you feel wounded, then it is your inner child that is wounded and who is again in control. If you can see a situation for what it is, i.e. two wounded children attempting to win an unwinnable battle and be able to stay in control, then that is a very satisfying place to reach. This is something that as adults, we can all aspire to do. It is important to note that old wounds also lead to many behaviours that as adults, are not helpful. These behaviours can be addiction to drugs, alcohol, gambling, shopping or porn for instance. Adults are unable to stay in relationships because of anger or an inability to see the other personâ&#x20AC;&#x2122;s point of view. Reading self-help books are useful, but really going to that deep wound and working on it cannot happen, simply by reading about it. This is where a therapist can help you to understand your feelings towards hurtful situations from your past. Avoiding an emotional wound is just the same as avoiding a physical wound. It can lead to

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

that can make you feel anything, no one

infection, perhaps it appears to heal but there are scars, it can make the wound worse. Giving the wound the right attention, means it is more likely to heal well and make a full recovery. This is why it is so important to go to relationship therapy sooner rather than later. Find a therapist that you feel comfortable with and work on yourself. You can heal the wounds of the past and to move into a happy, healthy, adult relationship.

Leanne Allen (BA Psych), Is the principle psychologist at Reconnect Psychology and Coaching Services with two offices, one in Riverstone and Windsor area (www.

reconnect-psych.com.au). She has trained in Sandplay Therapy, NLP and CBT. Leanne has also just completed training as a life coach. Her approach is to look forward while releasing the trauma of the past. If there is something that you would like to know about please feel free to leave a comment on her Facebook page

A LASTING

RELATIONSHIP IS ABOUT

INNER GROWTH,

ACCEPTANCE

AND

LOVE.

V 42 | SUBSCRIBE to GHG

alues Affect Our Well-Being Words By Megan McGrath

Design Olha Blagodir

GHG Disclaimer â&#x20AC;&#x201C; please read

rticulating the

personal

fundamental

values

key

towards

developing whatever we would

like our life to become. Personal values are a significant part of what is central to our wellbeing. If we can define our values and then live according to them, we will feel happier and more fulfilled. Values really should determine our priorities. When the things that we do and the way we behave match our values, life is good, we feel satisfied and content. However, with the hectic pace, complexities, competing priorities and demands of the modern world, we are finding that we are more and more only managing to survive. Thus, choosing the path of least resistance, which can be devoid

about what is the most significant to you in this modern life. • accountability, achievement, balance, calmness, cheerfulness • commitment, courage, courtesy, determination, empathy, enthusiasm • excellence, faith, family, financial security, fitness, freedom • generosity, gratitude, happiness, hard work, health, honesty, integrity • joy, love, openness, punctuality, reliability, respect, responsibility • self-control self-respect, service, stability • teamwork, thoughtfulness, trust, understanding.

of any values, is the easiest. This can lead to a real source of unhappiness. That sick feeling that comes over us, when we know things are not genuine and sincere – we all have experienced this and it’s not a nice feeling. Therefore, making a conscious effort to clearly identify and understand our values is so important. When we are aware of them, acknowledge and respect them, then we can align our decisions with them – life is good and much happier. What are your values? Can you clearly articulate your most important values? The following is a list of common personal values to help you get started. Try to choose the top ten initially and then decide within that group, the top three that are most important

PERSONAL

VALUES REALLY

DETERMINE

OUR

PRIORITIES.

to you. Really question yourself deeply. Think GHG Disclaimer – please read

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Identifying, understanding and recognising your values can be a challenging but a very empowering exercise. It is who you are. By using them as a guide, you will continually make the best choice in any situation.

Editor’s

Choice

The most important benefit from articulating our personal values is, that if we can live our lives according to those values, we will feel more fulfilled and experience a much greater sense of wellbeing.

Megan

McGrath

passionate

about

EVERY WORD HAS POWER Switch on your language & turn on your life by Yvonne Oswald

• Power of words • Power of clear decisions

supporting and empowering women towards

• Power of self-worth

achieving healthy, balanced and fulfilling

• Power of letting go & commitment

lives. She helps create sustainable change for positive lasting results and is proud to have helped countless people thrive and flourish

The very words we say & think not only describe our world but create it.

on their wellness journey. Megan has a Health Science degree, is a professional accredited Wellness Coach, a certified Fitness Trainer and Founder of Chasing Sunrise – a Health and Wellness Consultancy. 44 | SUBSCRIBE to GHG

Paperback Published 2008

RRP $29.95 Now $22.90 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

“DON’T TURN YOUR HEAD. KEEP LOOKING AT THE BANDAGED PLACE. THAT’S WHERE THE LIGHT ENTERS YOU. AND DON’T BELIEVE FOR A MOMENT THAT YOU ARE HEALING YOURSELF.” -RUMI

ounds W as Windows Words Dr Matthew Anderson

Design Oleksandra Zuieva

umi wrote these wonderfully insightful

His first sentence directs us to find courage

lines in the middle of the 13th century.

and to look ‘face on’ at the place of

They were healing then and if applied

pain. Most of us want to look away when

with courage and insight today, will be as

our deepest pain surfaces and this very

healing to all of us.

wise man knows that. He knows courage is

The fact is we have all been wounded, many of us more than once. Each wound has done its damage to our minds, our hearts, our souls and our bodies. None of us are exempt. Often the wound does not heal or close and we carry it daily and feel its effects in our self-esteem, our relationships and our aliveness. Over the last four decades, I have seen evidence of how deeply we can be affected by our wounds and through this process, I have learned to never compare one individual’s difficulties to another. We each have our journey and I truly cannot say that one is easier

required. He also knows that refusal to look means the wound will not heal. But then he offers an amazing insight. “That is where the Light enters you.” Who could imagine that Light (divine blessing, inspiration, healing, transformative change), could actually enter us through something that we have always seen as a bad, hurtful, negative experience? Only a spiritual master could have that vision but we can share in his vision if we trust even a little, if we take the chance to look and hold our fear at bay until we see the Light.

or more difficult than another. Therefore, I

I have been wounded many times in my

treat each individual and her or his pain with

life. Some wounds were at the hands of

the same respect and compassion. Healing

others and some by my own. Some were

a wound is hard whatever its source. Yet, it

superficial and some wounded to the

is my experience that wounds (my own and

bone. They shaped me unmercifully in a

other’s) can heal and that lives can become

thousand ways and I spent many years

more whole and aliveness can blossom in the

attempting to recover and recoup. However,

midst of what seemed bottomless hardship

nothing has been more healing than the

and pain.

advice Rumi offered me. His wisdom,

One of the most healing potions that can be applied to an open wound, is the guidance that Rumi offers us in the brief poem quoted above. Here it is again in sentence form:

applied consistently and without hesitation, has given me the ability to literally change the value of every wound I ever received, from negative and destructive, to a Source of Light that brings a blessing of enormous

“Don’t turn your head. Keep looking at the

value. I want each person reading this lesson

bandaged place. That’s where the Light enters

to have that same experience. I want Rumi’s

you. And don’t believe for a moment that you

truth to become yours in the same way that

are healing yourself.”

it has become mine.

GHG Disclaimer – please read

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TO DO THE FOLLOWING: 1. Name your wound. Naming a wound is a way of validating that it exists and that it is real. 2. Name and describe how this wound has affected you. The more detail you provide the more healing can occur. 3. Name and describe how this wound has affected others in your life. The more detail the better. 4. Find the courage to put your pain, hurt, anger, resentment, rage aside (even if they are totally justified) and look at your wound until you see Light in it. Light will bring 48 | SUBSCRIBE to GHG

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

HOW CAN THAT HAPPEN? YOU WILL HAVE

you a new perspective. It will give you the ability to see what gifts (yes, a strong word to apply to your worst wounds), this wound has brought you. 5. Finally, share your insights with someone you trust.

Dr Matthew Anderson has a Doctor of Ministry specialising in counselling. He has extensive training and experience in Gestalt and Jungian Psychology and has helped many people successfully navigate relationship issues. Dr Anderson has a best-selling book, ‘The Resurrection of Romance’ and he may be contacted via his website. GHG Disclaimer – please read

GUIDE

ARTICLE INDEX ...........................................

Expert Health Articles

> CLICK HERE

Kidz Matters

ids K homework with

Words Deb Hopper GHG Disclaimer â&#x20AC;&#x201C; please read

Part 2

Helping Design Oleksandra Zuieva SUBSCRIBE to GHG | 51

of homework home as early as Kindergarten through to the end

of high school. Encouraging and teaching children how to settle and ground themselves after a full day of learning, can be trying and emotional for both parents and your child. In GHGTM September issue, we talked about the importance of understanding the best times of the day when your child has higher energy levels and so choose the best times to encourage homework. This could be straight after school, after some exercise or down time, later at night or even early in the morning.

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

ost children bring varying degrees

you are putting dinner on. This wonâ&#x20AC;&#x2122;t feel like homework for your child, it will help to strengthen their hands ready for writing and it can be quite therapeutic and calming. 3. Seek your childâ&#x20AC;&#x2122;s opinion about the environment. Talk to your child about what kind of environment they find easier to concentrate in. For some it will be silence, for others it will be with background music. Take interest in helping your child to understand that everyone is different and suggest trialling different set ups while they find out what works for them.

This month, we look at five top tips for helping a child settle into homework. Some of the ways to help them may include: 1. Sending them outside to play for 20 minutes. Giving them time for a run around, a swing in the back yard, climbing a tree or visiting a park on the way home from school really fills their nervous system, which can help them get ready for homework. If your child attends after school care, talk to the carers and ask how much movement and active play time your child participates in. If they are choosing more sedentary activities, liaise with the staff for ways for them to encourage movement and active play while in their care. This will make homework time easier for you. 2. Have some warm up games available for your child. Have some playdough, plasticine or therapy putty available for them to play with while 52 | SUBSCRIBE to GHG

GHG Disclaimer â&#x20AC;&#x201C; please read

Editor’s

4. Set up a comfortable physical

Choice

environment with your child. Make sure there is good lighting and that the chair provides good posture with feet touching the floor. It may be helpful to have a foot rest

REDUCING MELTDOWNS & IMPROVING CONCENTRATION:

or smaller table and chair for younger children.

The Just Right Kids Technique

Also create a comfortable and organised place for them to do their homework. This might be in

by Deb Hopper

their bedroom, at the breakfast bar, or at a small

Teach your child:

table in the living room close to the family’s

• to understand & recognise emotions

activities. The best space will be different for

• to learn to control emotions & behaviour

children of different ages. Younger children love to be near their parents, whereas older

• to reduce tantrums & meltdowns

children like to have their own space and need

• to be able to sit in class, listen & learn

more space for setting up books and study

• to feel happy, safe & emotionally secure

materials. If you need to buy a chair or desk lamp, involve your child in going to the store

PLUS: FREE “Just Right Kids” Circle Self-regulation model to print & stick on your fridge & BONUS of Deb’s web training videos.

to help choose one. Provide helpful organising

Paperback

tools such as pen holders in trays and help teach them how to use it. You have many more

Published 2016

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years’ experience in being organised. Take a little time and share your ideas with your child.

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5. Encourage your child to have a drink of

Having regular sips of water keep them hydrated for improved concentration but the sipping action also helps the nervous system to keep calm and the brain alert. Also encourage them to have their drink bottle on the desk while doing homework By using a combination of setting goals and looking after a child’s sensory needs, you will support them to be able to start, concentrate and complete homework time with much less fuss, making the evening more fun! GHG Disclaimer – please read

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

water before starting homework.

Deb Hopper is an occupational therapist, author and workshop presenter. She is passionate about empowering parents and educators to understand the underlying reasons of why children struggle with behaviour, selfesteem and sensory processing difficulties. Deb is the co-author of the CD Sensory Songs

for Tots, and author of Reducing Meltdowns and Improving Concentration: The Just Right Kids Technique Model. Deb can be contacted via her website. SUBSCRIBE to GHG | 53