Great Health Guide: January 2016 by Great Health Guide

Issue 7 – January 2016

than

Look ing

Good!

LONGEVITY

Fructose…

BE VERY AWARE

National Heart Foundation

of self-

DISCOVERY

Improving

attention with

Celebrate

2016

HABITS & HAPPINESS • WHEN TO BUY & SELL SHARES • REST & REPAIR • BULLYING IN THE WORKPLACE

Contents

Inspiration

FRUCTOSE - WHAT’S THE DEAL?

NOT JUST LIKE ANY OTHER CHILD – MY STORY 10

I knew my purpose was to help others

How does fructose affect your health Tanya Leyson

MINDSET 14

ARE YOU PAYING ATTENTION?

My journey of self-discovery

Improve attention by taking ‘time out’ for a ‘brain break’

Rebecca Hovington

Jenny Brockis

Nutrition

A HEALTHY LIFESTYLE STARTS WITH A HEALTHY MINDSET

EATING FOR LONGEVITY PART 2

4 tasty, easy to incorporate foods for longevity

Your habits are symptoms of your happiness

Gauri Yardi

Karina Francois

2 | GreatHealthGuide.com.au

GHG Disclaimer – please read

Tameka Anderson THE JOURNEY WITHIN

Great health NATIONAL HEART FOUNDATION TICK OR TRICK? 33

Confusion with the new Health Star Rating System Dr Helena Popovic MANAGING SCREEN TIME FOR CHILDREN

7 reasons why this is essential Deb Hopper THE BIGGEST CHOOSER

A critical review of TV weight loss programs Dr Helena Popovic BULLYING IN THE WORKPLACE… 42

And what you can do about it Melanie Eager

Fitness MORE THAN LOOKING GOOD!

How improving your fitness can improve your health

Anna Johnson THE IMPORTANCE OF REST & REPAIR PART 2

Rest up and recharge to bring out the best you! Kat Millar

FiNANCE WOMEN AND INVESTING PART 5 55

When to buy and sell your shares Bill Dodd GHG Disclaimer – please read

GreatHealthGuide.com.au | 3

“Anyone who has never made

mistake has never tried

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new ”

- Albert Einstein

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THE GHG TEAM Kathryn Dodd

DEPUTY EDITORS

Helen J. Dodd, William A. Dodd

APP DESIGN & DEVELOPMENT Ondrej Pluhar

DESIGNERS

Olha Blagodir, Monica Dam, Jenny Hagglund, Alex Mykhno, Oleksandra Zuieva

CONTRIBUTING WRITERS

Tameka Anderson, Jenny Brockis, Bill Dodd, Melanie Eager, Karina Francois, Debbie Hopper, Rebecca Hovington, Anna Johnson, Tanya Leyson, Kat Millar, Helena Popovic, Gauri Yardi

OTHER CONTRIBUTORS

Front Cover Image: Nicole Joy from Dally’s Models, Brisbane, Qld. Hair Stylist: Lusso Hair, Clayfield, Qld. Photography: Paul Fletcher Photography

CONNECT WITH US:

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

SUBSCRIBE: W: www.GreatHealthGuide.com.au © Antalya Developments Pty Ltd 2015

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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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FOUNDER + EDITOR-IN-CHIEF

EDITOR’S NOTE

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

Beautiful Friends – Happy 2016!!! So how can we make 2016 our best year yet? I think a good perspective is to live each day as if it was our last. So allow me to ask you ‘if this was your last day or last week what would you do differently’? This is a great questions to consider since it can refine our priorities and can sometimes make the things that seem so important actually fade into insignificance. For example, is it worth holding that grudge towards a once good friend or family member? Be challenged. What things will you do differently this year so that your life looks different in a year’s time? I think living this way keeps things simple. I have recently been inspired by a lady I met recently. This young lady came from a country that had been in civil unrest. This lady is truly remarkable. As a young child she found herself being hidden by her nanny while the remainder of her family were killed. This is the real world in which we live. The remarkable young lady has been nurtured through this horrendous situation to be an incredible functional member of society. Not only that, her level of forgiveness is truly inspirational. She could understandably hate the world for her incredible loss and suffering however she has journeyed through this to become the most gentle, forgiving soul I have ever met. I suppose at the end of the day, Great Health Guide is about health … but so much more. When we achieve great health then what follows? Let’s aim not to have great health just for health alone but to live a life of influence and impact, using the situations we go through to learn and become stronger. I think that’s truly living – to live a life to give and serve others. To celebrating 2016 – your best year yet!!!

...... GHG Disclaimer – please read

Kath x Founder

GreatHealthGuide.com.au | 7

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Be in the running to win your personally signed copy of

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HOW TO ENTER 1. Answer what represents a “great health moment” to you? E.g. eating healthy, exercising, being out in the great outdoors, being with friends 2. Take a photo of your “great health moment” 3. Post photo on your social media platform 4. Tag us on the photo in one or all of the below @GreatHealthGuide @GreatHealthGuide @GreatHealthG 5. Use hashtag #greathealthguide (to be in the prize draw)* * Submit unlimited entries * All entries must include #tag * Entries close 29 February 2016 * Winner chosen & announced first week of March 2016 and notified by email

• • • •

INSPIRATION

Â© Depositphotos.com/ kartos

A child ny other

– My Story

Words Tameka Anderson Design Oleksandra Zuieva

my story begins. I was taken away from my mother at birth and immediately

placed in foster care where I would spend 21 years going from home to home. I spent the first nine years of my life being bounced back and forth from foster home to my mother because in America, the State feels that every child needs to be placed with their biological 10 | GreatHealthGuide.com.au

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

orn addicted to crack cocaine is how

parent. I guess I proved them wrong because by the time I was 9, I was extremely bright and strong-willed. I was assigned what is called a court-appointed special advocate (CASA) and that is when I told her I didn’t want to go back home anymore. I knew that my mother would never get away from drugs and I was just tired of being an adult to my younger sister and older brother. GHG Disclaimer – please read

Not Just Like

I remained in foster care. Having lived in these different environments, with different parenting styles and methods, my self-esteem and self-value was very low. I felt that if my own mother didn’t want me, who in the world could and would ever want me. I adopted this mindset and it stuck with me throughout the years. In one of the homes that I was placed in for the longest amount of time, it seemed that something was wrong with me because my foster mother felt that I was not just like any other child. I was tested as a child and discovered to have an IQ of a genius. From that moment forward my foster mother did challenge me. As a result, I went on to learn how to play 4 instruments, sew, crochet, cook, clean and recite long speeches in front of crowds. I was considered a prodigy child until I hit my teens. Then it was as if the rug was snatched from under me. I would go back to being invisible and it took my self-esteem to a new low. I dealt with self-esteem issues well into my adult years until one day I was at work and broke down crying because I just knew there was more in me and I was meant to be better. I could feel it. I began to reminisce about times as a child when I would perform in front of groups of people and get standing ovations. I wanted that back. I decided from that point forward that I wanted to find out who I was and my purpose in life. I began to research famous speakers and study them. I studied people like John Maxwell, Stephen Covey and Brian Tracy, to name a few. GHG Disclaimer – please read

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So from the age of 9 until I ‘aged out’ at 21,

The wonderful thing was that the messages of these awesome speakers began to resonate within me. Those speakers were confident, poised and sure of themselves. They also taught about how to become that type of person. The more I learned, the more inspired I became. I would start thinking about what I loved to do. I loved children. So I immersed myself in the lives of children. I would watch all of my friends’ children; I would volunteer to teach Sunday school, vacation bible school and children’s church. I would teach summer camp and after school programs. Any place I could be around children, I was there. I then applied to be a court-appointed special advocate (CASA) for youth in the foster care system. That catapulted my results with children. The more time I spent around children teaching them what I knew, the more the children wanted to be around me. The parents would flock to me and ask me, ‘What do you do with the kids because you are so good with them?’ I knew then I was on to something. I was dubbed ‘the child whisperer’ because people told me I could get results from children that most could not. So I designed my first program for youth to teach them how to increase self-confidence through using their own voice, imagination and creative talents. The parents loved it and GreatHealthGuide.com.au | 11

the students couldn’t get enough of it. That’s

Tameka Anderson is an American author,

when I knew my purpose was to help others

court-appointed

increase self-confidence through changing

youth in foster care and sits on Governor’s

their mindset and I have loved every minute

Board of Children & Family Services Task

of my life since that day.

Force team. She is a parenting coach and self-confidence

I was dubbed ‘the child whisperer’ as I could get results from children that most could not.

special

mentor

advocate

for

professional

mothers. She has coached mothers for years to build confidence, boost performance and increase happiness in their children. If you struggle to boost performance in your child, check out her free masterclass ‘Ways to Boost Performance in Your Child’. Contact Tameka through her Facebook page or her

Facebook group page.

12 | GreatHealthGuide.com.au

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“Experience gives us the tests first and the lesson’s later ”

Naomi Judd

Words Rebecca Hovington Design Oleksandra Zuieva

is a process of our thinking. It cannot be changed without changing our thinking.” Albert Einstein This is one of my favourite quotes and it’s only been in recent times that I have discovered the true depth of its meaning. Throughout my life I have had numerous adventures and journeys. 14 | GreatHealthGuide.com.au

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“The world as we have created it,

In my teenage years I was unhappy and overweight and struggling to find my place in the world. I had a family who loved me but I still felt disconnected from my soul. I was a person who listened too much to the opinions of others, did things to fit in and deep down thought that people would like me if I wore the right clothes or had the perfect career. It couldn’t have been further from the truth. I have always been an introvert – enjoyed the company of others and enjoyed the re-charge GHG Disclaimer – please read

T within he journey

in my career. Even having achieved all of this I struggled. I had a negative self-esteem, judging and constantly compared myself to others. Negative thoughts had become my habit. I am quiet, yet intelligent and had always perceived that being quiet was abnormal. I grew up thinking that there was something wrong with me. Fast forward to my early 20’s – I am excelling in my career and maintain a healthy weight but I still felt the need to indulge in negative thoughts, criticise, compare and be my own worst enemy. Going from one unhealthy relationship to the next, feeling needy and wanting to be in control of everything. My life on the outside looked perfect but the inside told a different story. The pinnacle of all this negativity came when I became involved in a relationship, which was the most destructive of all the ones I had been in. I could see the impact this relationship was having on my already damaged soul and I was at times scared. I decided the only thing was to pack up, leave my job and return to the love of my family. Simple…right? Except the damage had been done for years. Not long after leaving this relationship, I fell into a deep and chronic depression, suffering from anxiety and Post Traumatic Stress Disorder (PTSD). From here I spent 2 years in and out of a private psychiatric facility, I had 17 sessions of electric shock therapy, more medications than I can remember, a suicide attempt, admitted to psychiatric intensive care unit, doubled my GHG Disclaimer – please read

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

time to myself. I have achieved at school and

weight, was unable to work and found out who my friends really were. This was the lowest I had ever been. At that time, my doctor told me I would never work again and never come off medication. My family always believed in me and had been fighting for my recovery. I decided I had a choice – I could either continue with this life OR I could take control back and create a life that was important to me. My soul whispered, ‘you can do this, your life is so much more than this.’ This was what I needed to start the recovery process. I started a massive journey of self-discovery. The journey began from the inside out; I had to reconnect to my soul. I had to stop the negativity, begin to believe in myself again and I had to believe that there was more to life than the way I was living. I had to become my own best friend.

My soul whispered, ‘you can do this, your life is so much more than this.’ Every day I held a vision in my mind of who I wanted to become and even in the toughest of days, I’d hold onto this image and have faith that it would happen. I began to unpeel the layers that had been holding me back and create a life of my choosing. In doing so I have returned to full time work, am medication free, have not been in hospital for 8 years, have let go of all the emotions, beliefs and limitations GreatHealthGuide.com.au | 15

that had contributed to my depressive state, lost 60kgs naturally and have married a loving man, who supports me and makes me a better person. If I could share one thing about this journey it is that life is short, you owe it to yourself to be the best version of yourself. In order to recreate my life, I had to take positive action and every day provided me with new challenges. Know that YOU can change your life for the better. I have come out the other side stronger, from the inside out. I remain grateful for this experience, without it I would not be who I am today and the world likes nothing more than you becomming who you were born to be.

Rebecca Hovington has practiced as a Dental Therapist for the majority of her career and has recently concluded a three-year contract with The Royal Flying Doctor Service. She has completed a Diploma of Coaching, is a Neurolinguistic Programming and Matrix Therapies Practitioner and has established her own coaching practice. Rebecca loves helping women discover their unique inner awesomeness, to become their own BFF, to practice self-love and to trust in their own GPS. She will help you to create a life of balance and harmony, allowing you to enjoy every day of your life with no regrets. Connect with Rebecca through Facebook or email. 16 | GreatHealthGuide.com.au

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ÂŠ Depositphotos.com/Victor_Tongdee

Life is short, you owe it to yourself to be the best version of yourself.

NUTRITION

Â© Depositphotos.com/tashka2000

ONGEVIT Y Words Gauri Yardi

Design Oleksandra Zuieva

ÂŠ Depositphotos.com/Anna_Shepulova

Eating for

medicine and medicine be thy food’. But can choosing to include certain

foods in our diet promote healthy ageing? Research suggests that micronutrients found in particular foods may reduce our risk of developing chronic disease as we age. To understand how certain foods might positively influence ageing, we need to remember

that

inflammation

the

heart of many diseases associated with later life. Cancer, cardiovascular disease and neurodegenerative disease all have inflammation and oxidative stress at their centre. Oxidative damage to our body’s fats and to our DNA increases our risk of developing chronic disease as we age. For example, LDL (commonly known as ‘bad cholesterol’) can be oxidised in the body, contributing to plaque formation within our blood vessels and increasing our risk of atherosclerosis and cardiovascular disease. Here are four tasty, easy to incorporate foods that have been associated with a reduced risk of chronic disease.

EXTRA VIRGIN OLIVE OIL The previous article in this series, ‘The Best Diet for Healthy Ageing’, describes the Mediterranean dietary pattern and its association with longevity. The Mediterranean diet is a plant-based diet which is high in fruits, vegetables, legumes (including nuts) and whole grains. Extra virgin olive oil (EVOO) is also a component of this dietary GHG Disclaimer – please read

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

ippocrates once said, ‘Let food be thy

pattern and is thought to contribute to its anti-ageing properties. EVOO has healthy fats and micronutrients called polyphenols. EVOO polyphenols have shown anti-inflammatory and antioxidant effects in vitro and in animal studies. There is even evidence that EVOO polyphenols can bind to LDL and make it more resistant to oxidation. Additionally, EVOO polyphenols may reduce the risk of breast and prostate cancer. To understand exactly how EVOO can help with healthy ageing in humans, further research is needed. In the meantime, adding EVOO to your diet is an easy and tasty way to improve your health. How to include it: Many delicious salad dressings contain EVOO and combining it with a veggie-rich salad will provide you with plenty of antioxidants. To make a basic vinaigrette, mix 3 tablespoons of olive oil with 2 tablespoons of white or wine vinegar and season with freshly ground black pepper and a pinch of salt. You can jazz up your basic vinaigrette with garlic, a shallot, or some herbs and spices.

GREEN TEA In recent years green tea has attracted a lot of media attention as a weight loss aide.

Obesity

and

increased

waist

circumference are associated with a greater risk of cardiovascular disease and type 2 diabetes. Epigallocatechin gallate (EGCG), is a polyphenol micronutrient found in green GreatHealthGuide.com.au | 19

EGCG may inhibit fat absorption from the gut, reduce fat accumulation and reduce the growth and expansion of fatty tissue. Lower body mass may be associated with green tea consumption and there is some evidence that green tea consumption combined with an exercise regimen is particularly effective for fat reduction. However, some research has not found this correlation between green tea consumption and lower body weight. Like the polyphenols found in extra virgin olive oil, EGCG has also displayed antioxidant and anti-inflammatory activity in animal and in vitro studies. How to include it: Swap your morning coffee for high quality, loose leaf green tea and add a second cup at afternoon tea time. If you have more than one or two cups

decaffeinated green tea to keep your caffeine intake in check. Like regular tea and coffee, green tea is best consumed away from meals as it may inhibit the absorption of essential nutrients like iron and calcium.

RESVERATROL Resveratrol is a micronutrient found in grapes, red wine, peanuts and ground nuts. The Mediterranean diet includes a moderate intake of red wine and resveratrol may contribute to the benefits of the Mediterranean diet. Like extra virgin olive oil and EGCG, resveratrol is a polyphenol that displays antioxidant and anti-inflammatory properties so could help reduce the risk of cardiovascular disease, diabetes, cancer and obesity. It may also assist in blood glucose control and reduce fat accumulation, however most studies have been carried out on mice.

ÂŠ Depositphotos.com/DarkBird

of green tea per day, consider purchasing

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

tea which may assist in reducing body mass.

20 | GreatHealthGuide.com.au

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How to include it: Incorporate a handful of grapes into your daily diet as a snack and make your snack more substantial by including some nuts. If you choose to eat peanuts, eat organic. There are some

concerns

regarding

aflatoxin,

carcinogenic compound produced by fungal contamination of peanuts. If you are in good health, consider adding a small glass of red wine (no more than one standard drink) a few times a week. If you’re not in good health, it’s best to consult with your health practitioner before increasing your alcohol intake.

TURMERIC Curcumin, the constituent of turmeric which displays medicinal properties, has been found to be anti-inflammatory, antioxidant and even anticancer in animal and in vitro studies. Curcumin may also reduce growth

and

expansion

fatty

tissue,

assisting in reducing the risk of obesity and cardiovascular disease. It may also help the liver to process fats. Some research suggests that curcumin may also reduce high blood

inflammation. How to include it: Ground turmeric may be added to scrambled eggs, roasted root vegetables and soups. You can also look out for Indian recipes which frequently include turmeric, especially as part of a curry powder. Eating ground turmeric with freshly ground black pepper aids in its absorption and therefore increases its health benefits. GHG Disclaimer – please read

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glucose, cholesterol, triglycerides and liver

Gauri Yardi is a Naturopath with a special interest

treating

stress

and

anxiety,

digestive conditions such as IBS, bloating and reflux, and skin conditions such as acne and eczema. She is passionate about helping people shift towards a diet and lifestyle that will support and nourish them long-term. Gauri sees patients at South Yarra Osteopathy, South Yarra, Victoria, Australia. Phone +61 (03) 9994 8754. New patients are welcome. GreatHealthGuide.com.au | 21

ructose–

What’s the Deal?

ructose.

It’s

Words Tanya Leyson

Design Oleksandra Zuieva

found

naturally in all fruit and vegetables and it’s a

low GI sugar, so it must be one of the better sugars for us to consume – or is it? It’s all about the quantity. Plentiful,

fresh

fruits

and

vegetables are a healthy component to our diets and they provide a wealth of nutrients, but fructose should only be consumed in small amounts and here’s why. The two simplest sugars are glucose and fructose which

of sugars or carbohydrates that are broken down inside our body. They can then be used at the cellular level by the body. When these sugars are broken down and 22 | GreatHealthGuide.com.au

are circulating in our body, glucose and fructose are treated as two very different sugars by the body.

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

are the smallest molecules

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

(table sugar). Simple sugars

Glucose is the most common sugar, it can be metabolised and used by every cell in the body and because of

Glucose and fructose are treated as two very different sugars by the body. GHG Disclaimer – please read

together make up sucrose

and quickly to a very high level

eaten

large

amounts. Fructose can only be metabolized in the liver. The liver converts some of the fructose into glycogen which is then stored in the liver and muscles and is used during longer exercise sessions, during overnight fast and to maintain normal blood

glucose

levels

between meals. The rest of the fructose is converted to triglycerides, or fatty acids, which are released into the bloodstream.

Over

time,

high triglyceride levels can contribute to hardening of the arteries or thickening of artery walls, also known as

atherosclerosis,

which

increases the risk of stroke, heart

disease

and

heart

attack. Metabolic

syndrome,

also

known as Syndrome X, is a cluster of risk factors or conditions that increase the risk of cardiovascular disease and diabetes type 2. Other risk factors include high blood pressure, insulin

hyperglycemia,

resistance,

central

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

obesity, as well as lower healthy blood fats (i.e. HDL or high-density lipoprotein) and high triglycerides. Along with other lifestyle and dietary choices, these risk factors can all be the result of too much dietary fructose. So there is a real potential problem sweet

with

consuming

foods.

Over

35%

of Australian adults have metabolic syndrome. This is an example of a first world country that is turning its wealth into an unhealthy abundance.

The

right

information about fructose and glucose needs to be put into practice to keep the body in balance.

Over 35% of Australian adults have metabolic syndrome. Think of the body as an ecosystem.

Sugar

intake

needs to be kept in balance, otherwise

other

parts

the ecosystem are affected, causing them to overgrow or

die

glucose

off.

With

and

excess fructose,

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

blood sugar levels readily

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

this glucose will also raise

insulin

production

and

the metabolism of sugars are affected. The pancreas is

responsible

production

and

for the

insulin liver

deals with the fructose. There will only ever be one liver and one pancreas in the body, so they need to be looked after and given only what they can handle.

If we work with what nature gave us and enjoy only moderate amounts of fructose from its most natural source of fruits and vegetables, then our body will flourish. So if fruits and vegetables are the main source of fructose and we are still eating too much

causing

metabolic

syndrome, then where is it coming from? A major source of dietary fructose is sucrose. Also known as table sugar, white sugar or cane sugar, sucrose is 50% fructose and 50% glucose. As many of us are aware, fructose floods our GreatHealthGuide.com.au | 23

baked goods, or more slyly to items such as breakfast foods and tomato sauce. Then there’s all those natural sweeteners which are free of refined sugars that many of us have grown to love. Sure, they are free of nasty white sugar that has developed quite a bad reputation and rightly so, but what about all those alternative natural sweeteners that have been substituted for sugar?

97% fructose, coconut contains 38% - 48% of fructose while yacon syrup is approximately 35% fructose. While they all have different properties, the main takeaway point here is that they all contain fructose. What should you do? Well, think of these sweeteners just like sugar.Adding a tablespoon of maple syrup to an organicberry-fresh-nut-milk-smoothie or baking with coconut sugar instead of white sugar, still has its benefits, but be aware that these sweeteners also

Natural sweeteners are maple syrup, honey, molasses, agave syrup, coconut sugar, sorghum syrup and yacon syrup and they ALL contain fructose.

sources, processed,

are

minimally

have

varying

tastes, offer a sweetness to replace that of sugar but they all contain varying amounts of fructose. While these are approximate

amounts

fructose and do vary from one variety to another, it’s worth knowing that honey contains 24 | GreatHealthGuide.com.au

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They all come from different

contain fructose. Enjoy the sweet taste, in moderation and with mindfulness and you’ll be able to have your cake (a small piece) and eat it to. Sorry to add a sour taste to your day, but we need to be brutally honest when it comes

understanding

the health implications of fructose and those ‘healthy

sweet alternatives’. We are all searching for that sweetas-sugar taste that is natural with low or no fructose, low acidity and low calorie. So far, it doesn’t really exist. Moderation is still the key.

Tanya Leyson is the founder of Real Nourishment, a wellness coach, nutritionist and avid recipe developer. After working in the food and

health

industry

for

nearly 10 years, in areas spanning

weight

loss

clinics, research and recipe development, Tanya started Real Nourishment as a way to educate and empower people to make sound food choices and achieve their health goals. Tanya is based in Adelaide, South Australia and can be contacted via her website. GHG Disclaimer – please read

more obvious products like

40% fructose, agave is 55% -

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

added to anything from the

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

processed food supply and is

mindset

ÂŠ Depositphotos.com/darknula

ttention?

getting our work done and achieving this to the level that we know we are

capable of, can sometimes seem hard. Too often it can feel as if we are playing constant catch up, always running late, looking for ways to reclaim time and ending up overwhelmed, frustrated or plain exhausted. When we are operating normally (knowing what our normal is, can be tricky to define), we feel in control and have a sense of order 26 | GreatHealthGuide.com.au

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iving on ‘Planet Distractibility’ means

Words Jenny Brockis

Design Oleksandra Zuieva

in how we are applying attention to our tasks. But when the pressure is ramped up too high, we lose that sense of control, our stress levels rise exponentially and our performance plummets.

Too much stress and distraction reduces the brains filtering capability & we remember less. GHG Disclaimer – please read

Are you paying

far more complex task than we used to give it credit for. We have four different types of attention: • General alertness i.e. we are awake • Vigilant – to pay attention during a meeting or seminar • Fragmented – dividing our attention across a number of different items • Focused attention where we give our full and undivided attention to just one thing Paying attention allows our brain to assimilate all the information it receives and then filter out and eliminate the irrelevant, while holding onto those items it believes you may have use for later. Too much stress and distraction reduces that filtering capability and we remember less. Good attention is vital to keep us safe, to learn, to encode memory and recall information when needed. It is essential for high performance. Lack of attention means we may fail to notice an opportunity, miss out on a promotion or worse still, damage our relationships.

OUR GOLDILOCKS BRAIN Our brain works at its best when everything is just right. With around 400 different hormones and neurochemicals bathing our brain, it’s remarkable that it works as well as it does! The part of our brain we use for paying attention lies within our prefrontal cortex - the front part GHG Disclaimer – please read

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Paying attention is now understood to be a

of our frontal lobes. It’s a small space, which while highly developed is extremely energy hungry and has limited parking space, which leads to a bottleneck of ideas and thoughts that we can hold front of mind.

RECLAIMING YOUR ATTENTION MUSCLE Fortunately even if we have allowed our attention span to shrink due to too much exposure to all those lovely distractions of emails, text messages, conversations, meetings and not forgetting our greatest distractor of all - our own thoughts, we can reclaim and restore our attention to full capacity using our brain’s natural plasticity. What we choose to focus on changes our brain. By practicing better attention we can quickly get better at ‘monotasking’ - paying close attention to one thing and performing to a higher level. One of the reasons that we get into trouble, especially with focused attention, is because many of us have got into the bad habit of applying it incorrectly. It has become very tempting to think that the best way to operate is to apply our full focus all day long, especially as we see others trying to do this. However, our brain wasn’t designed to operate this way. The brain is not a marathon runner; it’s a sprinter, especially when it comes to focus. Choosing to stay focused in chunks of time interspersed with time to rest the brain in between, provides us with the most efficient way to get our work done, to a higher level, in less time and with fewer mistakes. GreatHealthGuide.com.au | 27

block your day into a series of focused sessions interspersed with regular ‘brain breaks’.

Stay focused in chunks of time interspersed with time in between to rest the brain. TAKE A BRAIN BREAK – TIME OUT. Taking time out during our busy day to reflect, restore and reboot our mighty brain, is using our brain in the way it was designed, helping to maintain energy levels and foster more creative and innovative thinking. All it takes is 15 to 20 minutes. Far from being a time waster, it provides the

control fulfils those criteria and allows us to feel safe. We are then more relaxed and open to new ideas and ways of doing things, we are less threatened by our distractions and enjoy increased efficiency, productivity and performance. Achieving more through greater focus makes us feel happier and leads us to flourish.

Dr Jenny Brockis specialises in the science of high performance thinking. She is the author of Future Brain - the 12 Keys to Create Your High Performance Brain, (Wiley) available at all leading book stores, online retailers and from her website.

and work style but look for times where you can

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

How this works will depend on your schedule

brain the time that it needs to consolidate our thoughts and deepen our understanding of what we have been working on.

WHAT SHOULD YOU BE DOING DURING YOUR BRAIN BREAK? This is the time to take time out from thinking and our technology - it’s time to grab a cup of coffee or a glass of water, get up to stretch, maybe go for a short walk, practice some yoga or a short meditation practice.

REGAINING FOCUS MAKES US HAPPIER Our brain craves certainty, familiarity of patterns and above all the need to keep us away from danger. Having full attentional 28 | GreatHealthGuide.com.au

GHG Disclaimer – please read

A Healthy

ifestyle starts

with a Healthy Mindset Words Karina Francois Design Oleksandra Zuieva

magazine

headlines

displayed

from

supermarket newsstands at this time every year. Articles about ‘the new miracle diet’, ‘foods to make you thin’ or ‘the one-week detox to make you bikini ready!’ are on a constant rotation, recycling the same claims that often fail to provide lasting results. I’m sure we’ve all at some point been fooled into thinking that these fads GHG Disclaimer – please read

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

‘Summer is coming!’ is one of the recurring

could possibly be the solution to our healthy lifestyle struggles, only to be proven wrong by falling back into our old habits. In a world where we want instant overnight changes, the reality remains that leading a healthy life involves so much more than fad diets. When it comes to being healthy, it’s easy to only focus on the outside – your clothing size, the number on the scales and how you look in that GreatHealthGuide.com.au | 29

you in (we’ve all been there). So many of us think that the only way to do something about this is to adopt a strict diet and exercise regime. But when it comes to weight loss, the fact is that that diets don’t work in the long term. It shouldn’t come as a surprise that dieting has been proven to be ineffective by several independent studies. A 2011 study by the University of Melbourne into diet and weight loss found that dieting can actually fail because of weight regain and a greater obsession with food in the long term. The study took 50 overweight men and 50 overweight women and put them on a 550 calorie diet for eight weeks. Over the next year, participants were given counselling to encourage healthy eating habits. Though participants typically lost weight over the eight-week diet, most regained a substantial amount of it over the next year and many reported feeling hungrier and more food obsessed than before.

CHANGE STARTS ON THE INSIDE The truth is, the way we look is a symptom of our habits and lifestyle, but we shouldn’t become so caught up in this superficial element that we forget about the bigger picture. Let’s face it; there’s nothing fulfilling about starving yourself to reach a goal weight that you’re not going to maintain, or over-exercising to the point where it’s unsustainable and causing injury. It’s vital to look beyond superficial shortterm changes and recognise the core reasons behind your desire to be the healthiest version of you. I’m talking about your mindset. 30 | GreatHealthGuide.com.au

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unflattering Facebook photo someone tagged

We need to understand that weight loss management has to be part of a total life change

that

incorporates

achieving

life

balance, psychological health and a positive self-image. The real key to losing fat has less to do with calories, cardio or carb counting and more to do with developing the right mindset for health. It’s about taking the time to get your mindset straight by getting more of a balance in your life. The rest will come more easily.

The real key to losing fat has less to do with calories, cardio or carb counting and more to do with developing the right mindset for health. YOUR HABITS ARE A SYMPTOM OF YOUR HAPPINESS Too often, unhappy individuals use food as an outlet to repress unwanted thoughts and feelings. Many turn to food at the end of their day as a way to combat boredom, anxieties or temporarily relieve the unhappiness brought about by an unhealthy work/life balance. Human beings are driven by pleasure and if your life is fuelled by stress and responsibility, a quick chocolate fix at the end of the day can appear to satisfy this drive. It’s important to recognise these habits as a symptom of a deeper unhappiness and find ways that these cravings can be satisfied by something more beneficial, productive and fulfilling. The best thing to do is understand is that addictions and compulsions are a signal that GHG Disclaimer – please read

the surface. Become more aware of your behaviours and what is driving them and try to take the mask off and be more open to experiencing your emotions.

Addictions and compulsions are a signal that there is something bigger going on beneath the surface. Look for pleasure in your life. What is it that makes you happy and makes you come alive? Explore these pleasures, instead of replacing this with food. If you adopt this mindset, you will no longer look to food as your lone source of pleasure.

LASTING CHANGE COMES FROM YOUR CORE VALUES Humans are emotionally driven and our biggest life goals are usually linked to more than just the way we look or whether we fit into our jeans – our core values are the drivers behind the challenges we overcome. In this way, simply wanting a bikini body will never be enough to give you lasting healthy habits because it doesn’t engage with your inner desires and ambitions. However, if something like family comes into the picture, with statements like ‘I want to be fit and healthy so I can set a good example for my kids and grandkids’, then the goal will become more valid and important than something that will burn-out when bikini season is over. GHG Disclaimer – please read

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there is something bigger going on beneath

Instead of agonizing over that number on the scale or bullying yourself into losing weight, try taking a different approach and thinking about the long term. Viewing food as nourishment instead of an enemy, treating exercise as a reward instead of a punishment and healthy food preparation as an activity instead of a chore will help you form a longterm positive mindset that’s centred in selfrespect and the desire to embrace your life. As a naturopath, I take a detailed patient history with all of my clients before embarking on a health program - so make sure you consult a health care professional to ensure that this is right for you too.

TAKE HOME SUMMARY: • Remember that long-term health is much more achievable if you first develop the right mindset • Try to be more open to feeling your emotions that lie beneath the surface, rather than trying to solve them with food • Align your health goals to your values

Karina

Francois

leading

Australian

naturopath, health educator and public speaker with over 14 years’ experience running her own clinic in Melbourne, Infinite Health Practice. She is also an international author, releasing her first book, Clean Food, Clear Thinking in 2015. After visiting a naturopath who assisted her back to health following a period of illness, Karina was inspired to help others to achieve optimal health and pursued a career in naturopathy. GreatHealthGuide.com.au | 31

ÂŠ Depositphotos.com/ Vadymvdrobot

great health

National Heart Foundation

ICK OR TRICK? Words Dr Helena Popovic

Design Oleksandra Zuieva

ver the last few months

we’ve

heard a lot about

the Health Star Rating System that is replacing the Heart Foundation Tick on packaged foods. Why

the

Heart

Foundation Tick being retired and what are the advantages of the new system?

I believe it will NOT lead to of Australians. In fact, I think it sends the wrong message to consumers: that processed foods are a healthy option as part of a regular diet. GHG Disclaimer – please read

Most

processed

packaged course

not

foods all

and (but

packaged

foods) need to be viewed for what they really are: an emergency option for when

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

improvements in the health

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

Replacing the Heart Foundation Tick with the Health Star Rating is like putting a band aid on a broken bone.

I need to fuel my body in a hurry and I don’t have time to cook a meal. Not something I eat every day - other than packaged items such as raw, natural nuts, plain unflavored GreatHealthGuide.com.au | 33

dairy

products, rolled oats or the occasional tin of artichokes. If you read the fine print on both the Heart Foundation and

Health

Star

Rating

websites, they actually say just that. But that’s not the message that comes across the loudest.

Ticks and Stars were only designed to help people make comparisons between less healthy food stuffs and not as a license to eat more of them. Most things start with good intentions and 26 years ago (in 1989) so did the Heart Foundation Tick. Three positive outcomes achieved by the Tick are:

1. Reduction - if not elimination - of trans fats from the Australian diet

2. Reduction in salt consumption

3. Mandatory nutritional labelling on packaged foods 34 | GreatHealthGuide.com.au

So the Heart Foundation gets a tick for that! However, there were major flaws with the system:

1. The tick did not take into account

the

added

sugar

content of processed foods, which we now know is one of the biggest threats to our health. Excess sugar contributes to heart disease, stroke, diabetes, cancer, chronic inflammatory conditions and much more. The Star System aims to redress this omission by taking into account the sugar content of foods.

2. The fact that a food had a tick shows it was already a compromise in terms of a healthy choice because it meant it was processed. The foods that we need to eat most - fresh vegetables, fresh fruit and fish - don’t have labels so they can’t carry a Tick or Star. Therefore, the best indication of a healthy food is that it’s physically impossible to put a label, Tick or Star on it!

Fresh vegetables, fresh fruit and fish - don’t have labels so they can’t carry a Tick or Star.

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

unsweetened

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

and

3. Ticks and Stars were only designed to help people make comparisons between less healthy food stuffs and not as a license to eat more of them. This is plainly stated on both websites however it is not public knowledge.

4. The Heart Foundation Tick lost all credibility in 2011 when it granted the Tick to

McDonalds

Fillet-o-fish

burgers and chicken nuggets. The rationalization given by the Heart Foundation was that it wanted to encourage fast food outlets to use healthier

ingredients. This

is a nonsense. If something is

intrinsically

replacing

one

unhealthy, ingredient

will not negate the damage caused by the remaining ingredients.

The Tick earned the Heart Foundation $300 000 per year from McDonalds. Giving McDonald’s a Tick encouraged people who did not eat it in the first place, to think it might have some health

benefits

after

all.

GHG Disclaimer – please read

confusion

and

worsening

health. The Heart Foundation later removed the tick but the damage was done. 5.

The

Heart

Foundation

website cautions: ‘Keep in mind that while a product may have the Tick, it may be something you will want to eat only occasionally.’ This actually

renders

the

Tick

meaningless because most people did not realise the Tick was a comparative measure - they saw it as carte blanche permission to eat as much of the food as they wanted. 6. This is by no means an exhaustive list of Tick shortcomings but you get the point. So will the new Health Star Rating

System

change

anything? No. For a start, it still has flaws #2 #3 and #5 as outlined above. In addition, it is a voluntary system. That means if a food manufacturer does not receive many stars it can choose not to reveal its rating. Would you publicise a low score if you were a food producer?

And

shoppers

GHG Disclaimer – please read

won’t know if a food without a star rating has not been rated or is choosing not to display a poor rating. This renders the system meaningless.

‘The more stars the better’ – is misleading, it relates only to processed and packaged foods. My critical point is not to be lulled into a false sense of security if you see a food with 5 Stars. The campaign’s main message – ‘the more stars the better’ – is misleading because it doesn’t spell out clearly enough that Stars relate only to processed and packaged foods that are compared to foods within the same category.

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

and actually contributes to

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

This is utterly irresponsible

We’ve

made

our

lives

complicated enough so let’s keep eating simple. Choose fresh,

whole,

foods

that

unprocessed have

been

interfered with as little as possible. Eat with joy and awareness and savour every mouthful. When we tune in to our bodies and notice subtleties of taste and texture, we will intrinsically know what nourishes us.

LET’S KEEP EATING SIMPLE.

Dr Helena Popovic is a medical doctor, a leading authority on how to improve brain function, international speaker and best-selling author. She is unique in bringing the latest discoveries in brain science to weight management and she shows that education is more powerful

than

medication.

She’s the founder of a groundbreaking weight loss program called Winning at Slimming – thinking the light way and the author of ‘NeuroSlimming – let your brain change your body’. For more information refer to Helena’s website. GreatHealthGuide.com.au | 35

CREEN TIME

creen time - it’s one of those tricky topics to deal with from day to day. There are such mixed messages in

the media about how much screen time is appropriate, healthy or even just OK for children to have. Screen time has some valid and handy functions for both children and adults, so let’s not have all the thumbs down against

36 | GreatHealthGuide.com.au

Words Deb Hopper Design Oleksandra Zuieva

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

for Children screen time. The key is to have our eyes open, have clear minds and be open to how society seems to being pulled along and sucked into more and more screen time. It’s time to take stock and think clearly about WHY we should bother to think about this issue for children. It’s time to look up from our screens and really take an honest look about how much screen time our children are consuming every day. GHG Disclaimer – please read

Managing

1. Life is busy and screens are a time waster. Have you ever drifted into Facebook, Pinterest, eBay land, then taken a look at the time and realised 5, 12, 20 minutes has disappeared? Life is busy, and we are fritting away so much time being distracted by our screens. It’s the same for our children. Time seems to run away.

2. Social disconnection threatens our families. We can be on the couch swapping attention between our hand held screens and the TV for hours and not connect with our family in the same room. We can enter the house after work or school and not have any fights or disagreements, but also no relationship building conversations. Both of these can lead to social disconnection in our families.

3. Time spent on screens is time not being active. We are fighting the battle of the bulge and obesity is threatening all ages. It’s time to swap your child’s screen time for a walk around the block, a swing in the back yard or jump on the trampoline. Give your child’s brain some time to rest.

4. Contrary to our habits, screen time is not relaxing and stress reducing. Zoning out with a screen may feel like relief after the pressures of the day, but if you really want your child to relax and sleep GHG Disclaimer – please read

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SEVEN REASONS WHY WE SHOULD BOTHER MANAGING SCREEN TIME:

better, encourage them to take a look outside, watch the sunset, go for a walk on the beach or stare at a fish tank.

5. Too much screen time is linked to difficulties in getting to sleep. In a study of 10,000 16 to 19 year olds, researchers in Norway found that the longer a young person spent looking at an electronic screen before going to bed, the worse quality sleep they were likely to have. Having 1-2 screen free hours before bed supports a better sleep.

6. Screen time opens up the possibility of on-line bullying by children and particularly by teenagers. It’s much easier to post negative opinions on social media than to bully someone face to face, but the effects of on-line bullying on children can be just as devastating.

7. While children are using screens, it makes communication very frustrating. Often adults are frustrated as we can’t get the attention of children to ask how their day went or how they are feeling. Are children using screen times as a coping strategy?

Which of the above 7 reasons speaks closest to your heart? Are these risks enough motivation for you to consider encouraging your child to change their screen time habits? Now, what is your child doing? How long have they got until bed time? Is it time for them to disconnect from the screen and connect with you? GreatHealthGuide.com.au | 37

achieve

their

potential. As

practicing Occupational Therapist at Life Skills 4 Kids in Forster on the NSW Mid North Coast she understands the day to day struggles that children, parents and teachers face. She is passionate about empowering parents and teachers to understand emotional regulation and practical strategies to help 38 | GreatHealthGuide.com.au

children and is often called upon for media comment. Deb draws on over 18 years’ experience as an Occupational Therapist working in mental health and paediatrics. Deb is the co-author of the CD Sensory Songs for Tots and author of the soon to be released book Helping Children Soar in a Post Digital World: Teaching Kids to Stress Less. For a chapter of her upcoming new book, join her website. GHG Disclaimer – please read

children

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

Deb Hopper is passionate about helping

C T

THE BIGGEST

HOOSER Words Dr Helena Popovic

Design Oleksandra Zuieva

transformations

seen during the 2015 Australian season of

The Biggest Loser are nothing short of extraordinary. The hard

work,

determination

and inner strength exhibited by all the contestants is to be applauded. Every contestant on the show demonstrated that it’s possible to make amazing positive changes no matter what your starting point. However

the

conveys

some

messages

that

addressed.

show

also

dangerous need First

to and

foremost, weight loss does not equal fat loss and not all weight loss is healthy. Losing a dramatic amount of weight in such a short time means all the contestants lost muscle and bone as well as fat. The winner of the GHG Disclaimer – please read

GreatHealthGuide.com.au | 39

contributes to better blood sugar control and a higher resting metabolic rate.

Weight loss does not equal fat loss and not all weight loss is healthy. The more muscle a person loses the more difficult it is to keep the weight off because you need fewer calories to maintain

your

new

body

weight. Losing bone is another negative side effect of rapid weight loss, putting a person at risk of osteoporosis and fractures later in life. And for anyone not on the show, the speed of weight loss is utterly unrealistic and sets people up for disappointment if they expect the same sort of results.

How could the show send a healthier message to viewers? Ditch

the

weigh-ins

and

educate

contestants

and

viewers

what

really

40 | GreatHealthGuide.com.au

constitutes optimal health: making

healthy

choices

on a daily basis, not being obsessed by numbers on a scale. It is only visceral fat the fat that surrounds and infiltrates the organs in our abdomen - that contributes to major health problems such as widespread chronic inflammation, type 2 diabetes, heart disease and cancer. The fat under our skin - known as subcutaneous fat - behaves differently

visceral

fat

and is not necessarily a health

hazard.

Therefore,

waist circumference (WC) is a much better predictor of health than is body weight. This should be under 80cm for women and under 94cm for men. Body composition is best assessed by a DEXA (dualenergy X-ray absorptiometry) scan. It takes only a few minutes

and

reveals

personâ&#x20AC;&#x2122;s muscle to fat ratio as well as where their fat is located. If data on WC and DEXA were incorporated into a show such as The Biggest Loser, it would not make for less interesting viewing and would provide a platform

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

healthiest because muscle

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

contest is not necessarily the

for better health education than

the

show

currently

offers. The contestants could have a DEXA scan at the start, middle and end of the season with fortnightly waist measurements along with other assessments of improved fitness such as muscle strength and VO2 max (this measures the optimum oxygen consumption during exercise). This would teach viewers important

about

far

factors

more relating

to health than simply body weight.

Waist circumference (WC) is a much better predictor of health than is body weight. Similarly, not all calories are equal and the emphasis on counting

calories

detracts

from focusing on fresh whole foods. A tin of spaghetti was implied as a better choice than a piece of

salmon

because it contained fewer calories. This is nonsense and is doing the Australian public a great disservice. GHG Disclaimer â&#x20AC;&#x201C; please read

the

word

‘lose’

because

any goal associated with loss

creates

resistance.

strongly

subconscious

are

wired

seek

pleasure than to avoid pain. Loss implies pain even if we consciously think it is good for us. Focus on what you will gain by having better health, not on what you will lose. Great health need not be a distant destination; it’s a daily choice. What choices can you make today and GHG Disclaimer – please read

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

Finally, we need to eliminate

every day going forward that will improve your health? Not eating in front of the TV, standing up during all the ads and using stairs rather then

elevators

wherever

possible are three examples of small changes that can add up to make a big difference over

time.

When

you’ve

established one small change as a habit, add another. Aim to be The Biggest Chooser of healthy lifestyle habits rather than the Biggest Loser of muscle and bone.

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

Not all calories are equal; counting calories detracts from focusing on fresh whole foods.

Dr Helena Popovic is a medical doctor, a leading authority

improve

brain

how

function,

international speaker and best-selling author. She is unique in bringing the latest discoveries in brain science to weight management and she shows that education is

powerful

than

medication. She’s the founder of a ground-breaking weight loss program called Winning at Slimming – thinking the light way and the author of ‘NeuroSlimming – let your brain change your body’. For more information refer to Helena’s website. GreatHealthGuide.com.au | 41

Words Melanie Eager

Design Oleksandra Zuieva

ÂŠ Depositphotos.com/chaoss

ullying in the workplace

occurrence that when I discuss this issue with my friends, I find that a

high percentage of them have personally encountered it. A 2013 Safe Work Australia report found that bullying rates in Australian workplaces are quite a lot higher than international rates. Exact figures are hard to gauge as there is significant under-reporting of the problem because employees feel either that nothing is done to improve the situation or that it gets worse. However it is estimated that at least 1 in 3 employees have experienced some form of bullying in the workplace.

WHAT IS BULLYING? According to Fairwork Australia, a worker is being bullied if: ‘A person or group of people repeatedly act unreasonably towards them or a group of workers AND the behaviour creates a risk to health and safety (including health of the employer)’.

Bullying can include victimising, humiliating, intimidating or threatening Workplace bullying can have a huge effect on the psychological and physical wellbeing of a person. It can cause stress which can lead to health issues such as digestive and blood pressure problems as well as insomnia. This in turn will potentially lead to an increase in GHG Disclaimer – please read

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ullying is such a common workplace

sick leave. Eventually a person’s wellbeing can be so badly affected that it leads to anxiety and depression. A 2013 Safe Work Australia report found that depression cost Australian employers about $8bn a year because of absence due to sickness or attending work while sick, of which $693m was due to job strain and bullying. The report also showed that workers who had mild symptoms of depression took twice as many sick days as those that showed no symptoms. Bullying

becomes

detrimental

both

employees who will eventually leave and companies that in turn gain a poor reputation as a place to work. This leads to high staff turnover and low team morale.

Bullying becomes detrimental to both employees and companies SO WHAT CAN YOU DO IF YOU’RE BEING BULLIED? Here are my top ten steps:

1. Check if your workplace has a bullying policy Contact human resources (HR) for a policy. Read this and see what the next steps would be regarding bullying.

2. Find someone at work that you can confide in You might be surprised how many other colleagues

have

similar

problems

with

bullying. Remember though, that the human resources policy will represent the company GreatHealthGuide.com.au | 43

kept confidential.

3. Confront the bully If you feel confident, approach the person who is bullying you and ask for an informal meeting to discuss what is happening. Do this as soon as possible. Be open to feedback. The person may not be aware of their behaviour and it may be cross-communication which is easily resolved.

4. Formally report the matter If you have approached the bully and nothing has changed, consider reporting to a manager, union member or through an official work channel.

5. Be armed with knowledge Make sure you know the bullying rules and legislation. You will need this if you are going to go any further with this matter.

6. Report the matter externally If

you have no response from senior

management that often occurs, it is time to seek help from a governing body such as Fairwork Australia.

7. Document everything in a journal It is not unusual to block past negative events from your memory. It is important to keep a note of everything that has happened. Print out all e-mails and correspondence. Make notes after telephone calls or meetings. You will need this later for HR or Fairwork Australia.

8. Seek outside assistance from a doctor or counsellor 44 | GreatHealthGuide.com.au

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

and that your complaints do not have to be

It is often helpful to speak to someone that is completely independent from you and the situation so that they are able to give a completely different perspective on things and guide you through the process step by step.

9. Be kind to yourself This situation is not about you or the work that you are doing. It is often much more complicated

and

often

relates

the

controlling behaviour and personal problems of the bully. Take time to reflect on the positive steps that you are taking, both in and out of the workplace.

10. Take extra time to nourish your body and mind During this period, you will be going through extensive stress which can have a knock-on effect on everything else. Ensure that you are still eating healthily, getting a good night’s sleep, exercising and socialising. Maintain normality outside of work. Although there have been inquiries and committees set up to look at workplace bullying, Australia still has a long way to go. Dr Carlo Caponecchia of the University of NSW has written extensively about workplace bullying. He says ‘people don’t report bullying for fear of a negative impact on their career.’ Help is sometimes very hard to find. Injured Workers

Support

Network

(IWSN)

was

established in 2011 and may be able to assist you. Its’ prime purpose is to assist injured GHG Disclaimer – please read

psychological issues and re-employment challenges during their injury or illness. Information and advice can be obtained from this website.

It’s time we stood up to these bullies, for the sake of our health if nothing else GHG Disclaimer – please read

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

workers in meeting the adjustment needs,

Melanie Eager is a nutritionist and wellness coach with a passion for helping you live life to your full potential. Melanie has two science degrees from the University of London. Now based in Australia and with nearly 20 years working in a corporate science environment, Melanie is well placed to guide you through the maze of health and wellness choices so that you too can be Eager for Life. For more information contact Melanie through her website. GreatHealthGuide.com.au | 45

“Start by doing what’s

necessary, then do what’s

- St Francis of Assisi

FITNESS

ooking

good!

HOW IMPROVING YOUR FITNESS CAN IMPROVE YOUR HEALTH Words Anna Johnson

Design Oleksandra Zuieva

More than just

us think of

exercise, we think the main aim

weight

reduction,

toning and to increase our fitness. While these are high on many peoples priority list they are not the only things to factor in when it comes to getting fit.

There are so many other benefits to getting involved in regular exercise that go way beyond simply looking good. Regular exercise doesn’t always need to be strenuously sweating it out in the gym, or running for hours. There are plenty of alternative ways and reasons to increase your fitness and strength and by doing so you will reap the benefits with your overall physical and mental health.

How to improve your health while improving your fitness. 1. INCREASED ENERGY LEVELS First and foremost, on the list is the increase of energy that you will receive from partaking in regular exercise. The first step is always the hardest but once you make the leap you won’t look back. At first you may seem more tired and worn-out than usual, however once your fitness starts to increase so too will your energy levels. While lounging on the couch relaxing might seem like an easy option, the long term gains GHG Disclaimer – please read

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hen many of

in your overall energy once you get up and start moving, will soon outweigh the desire to sit still.

2. BOOST YOUR SELF CONFIDENCE Even if your exercise regime isn’t necessarily designed to decrease your weight, the increased activity will undoubtedly improve your physical appearance which in turn will have a positive effect on your self-esteem. The boost you will feel in your own self-confidence is huge. Getting your body moving will help clear your mind and knowing that you are doing something for the improvement of your overall health will give you a whole new outlook of yourself.

3. FEEL HAPPY We are sure you have heard it before and it’s true, exercise helps to improve your mood! Increasing your heartrate by engaging your body and getting your blood pumping helps the brain bump up the release of feel good hormones (endorphins), instantly making you feel happier. Studies have shown that exercise is regularly factored into treatments for patients suffering with anxiety and depression with amazing outcomes for their mental health.

4. DE-STRESS Your stress levels will also reduce as a result of enhanced moods. One of the reasons is that while you are exercising you are less likely to be thinking of other stressful factors in your life! Pretty much any form of exercise, be it taking to a punching bag, engaging in a team sport, taking a nice long walk or a gentle jog can help to relieve stress. GreatHealthGuide.com.au | 49

a ‘knock on effect’ of the release of endorphins. There are also many types of exercise such as yoga, stretching and some forms of meditation that incorporate breathing techniques which can help invoke relaxation. And it goes without saying that after a good exercise session your body will be more relaxed due to the fact you are tired.

6. GET MORE DONE When your levels of motivation are lagging throughout the day, simply switching up your activity, getting out and going for a walk or doing some stretching in the fresh air, can work wonders for refreshing and re-energising your system. This change in scenery and boost to your energy levels will reinspire you to get back on track and focus on the tasks at hand.

7. STAY STRONG While we all know exercise is important for weight control, many people don’t realise the important role it plays on the body systems that you can’t see. Weight bearing exercise is super important for keeping bones in optimal condition and helps reduce the risk of problems such as osteoporosis. Maintaining strong and healthy muscles which provides good muscular strength around joints also aids in the reduction 50 | GreatHealthGuide.com.au

of joint injuries and improves posture by ensuring your major joints are supported.

8. STRAIGHTEN UP A strong and healthy muscular system helps to maintain good posture. Ensuring that your major muscle groups such as the buttocks and back muscles are strong, will help you keep an upright posture. Similarly, a strong core will prevent issues within your back. So as you can see there are many benefits of regular exercise that go way past just your external appearance. Exercise should be viewed as part of a holistic approach for balanced health and factored in as important part of your day.

Feeling happier, more relaxed and standing tall are just the beginning. What are some creative ways you incorporate fitness into your own day? Anna Johnson holds a Diploma in Remedial Massage and Certificate in Advanced Sports Massage. She is interested in natural therapies, remedial massage remedies and is a great advocate for the ‘prevention is better than cure’ theory. Anna also works on the marketing team and blogs for Little Bloke Fitness GHG Disclaimer – please read

Relaxation usually occurs post exercise also as

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5. RELAX

ÂŠ Depositphotos.com/deltaoff

The Importance of

EST and REPAIR Words Kat Millar

Design Oleksandra Zuieva

consider the processes and ways in which we can undertake repair, where the body

under stress now needs to repair itself in order to maintain optimal health. As discussed previously the best way to improve your sleep and quality of rest is to reduce your stress levels. At high stress levels cortisol levels rise. Cortisol is a hormone produced in the adrenal glands. It is a necessary hormone as it releases energy from our natural body store in response to physical, mental or emotional stress. However, if we have too much of it due to continued high stress, it can produce a number of negative side effects, such as raising our blood sugar and lowering our immunity.

There is also a link between high cortisol levels and storage of body fat, particularly abdominal body fat Stress and increased cortisol can lead to an increased appetite and cravings causing the body to store fat around the waist.

HOW TO IMPROVE REST AND REPAIR Here are some tips that can help you to truly rest and repair your body if your body is producing an excessive amount of cortisol. A few simple changes in your routine and lifestyle can make a major difference in reducing your cortisol levels and making you 52 | GreatHealthGuide.com.au

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n this second article on rest and repair, I

feel better. There are a number of changes that could be made. The first five are covered below and the remaining changes will follow in next month’s article. 1. Create peace and calm Write something positive before you go to bed so it’s the last thing you are thinking of and your unconscious mind can go to work making it true for you. For example, ‘Everything is taken care of, I can sleep peacefully and tomorrow is another day’. Ensure you get to bed at a time that allows you to wake up naturally when your body is ready. Avoid jolting alarm clocks that take you from delta waves (deep sleep) to beta waves (agitated and anxious). When I worked in a corporate 9-5 job, I thought that the agitated, tired state I felt every morning when my alarm blared at me, was normal. Now, I wake up when my body is ready and rarely use an alarm clock. I can’t tell you how much of a difference it’s made to my life. I contribute this, along with regular exercise, to feeling energised and refreshed. 2. Schedule rejuvenation time You have full control of your calendar and know yourself better than anyone when you’re resting enough. You need to decide not to be too busy and determine and practice rest time. Take the holidays that are due to you!

Create a sense of peace and calm, knowing that the important things are being taken care of GHG Disclaimer – please read

Put margins in your schedule and set your intentions. Stress is often caused by having too many external demands. Social media can destroy our energy if we’re not careful. We need to put the ‘big rocks’ in first and only attend to the ‘little rocks’ (such as checking emails and social media) when the most important things (big rocks) are done. This creates a sense of peace and calm, knowing that the important things are being taken care of. 4. Sleep as much as your body needs If you have trouble falling asleep, try a hot bath, relaxing music and a break from all electronics at least an hour before going to bed. If you’re waking in the night, most likely your mind is on the things you need to do or problems needing to be solved. Writing them down before you go to bed, can help get it all out of your head

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3. Create more spaciousness in your life

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

and leave your mind peaceful and clear. 5. Reduce caffeine Reducing caffeine intake is the quickest way to reduce cortisol production and elevate the production of DHEA, the leading anabolic youth hormone. Drinking 200 mg of caffeine (one 250

ml mug of coffee) increases blood cortisol levels by 30% in one hour! Cortisol levels in the blood can remain elevated for up to 18 hours. If stress is an issue in your life, I recommend that you drink no more than one small coffee per day.

GHG Disclaimer – please read

GreatHealthGuide.com.au | 53

ÂŠ Depositphotos.com/tab62

ÂŠ Depositphotos.com/Violka08

Women and

nvesting PART 5: When to buy and sell Words Bill Dodd

Design Oleksandra Zuieva

considered the basics of investing. For the most effective investment result, the combined

tools of fundamental and technical analysis should be used. Fundamental analysis is a tool that is used to find those stocks which represent good value or are undervalued at their current market price and are the ones an investor would like to buy.

...

Having found the stock that is suitable to buy, when should it be bought and indeed when should it be sold?

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n the previous articles in this series I have

it reduces the variability in the often erratic price movement over successive weeks. Consider more closely the weekly chart of the All Ordinaries Index (below) over the period 2007 to 2009, the time of the last bear market. The ‘30-week moving average’ line shows a sharp downturn in early 2008 and does not turn up again until 2009. A simple indicator such as this would have warned investors against investing in stocks during 2008. So in general terms an investor would avoid buying any stocks when the moving average is in a downtrend and buy only when the moving average is trending up. So it can be used as a simple indicator to buy or sell a stock.

The answer is to use technical analysis to determine the best time to buy or sell the stock.

TECHNICAL ANALYSIS Technical analysis is the study of the historical price and volume of a stock and uses graphs or charts of the past sell that stock. Technical analysis uses many different indicators to interpret the stock price. An indicator is a derivative of the price and provides a visual representation of price movement and interaction. A useful example of an indicator is the ‘30-week moving average’. The ‘30-week moving average’ (the red line) is drawn on a chart of the All Ordinaries Index below. This is simply an average of price of the index over successive 30 week periods. It is a simple but very useful indicator because 56 | GreatHealthGuide.com.au

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prices to determine the best time to buy and

Let’s take an example where the ‘30-week moving average’ indicator is applied to the chart of a stock: here the weekly chart of Commonwealth Serum Laboratories (CSL), over about a 5-year period from 2001. While CSL is a major blue chip investment company, investors who had bought shares in CSL in late 2001 would have lost about 80% of their investment over the next 18 months. But by using the ‘30-week moving average’ indicator, the investor would not have bought CSL shares in 2001 and have avoided the loss. GHG Disclaimer – please read

As investors we need to be able to make investment judgements without being unduly influenced by the market emotion.

chart of a stock provides one simple method of timing an entry into the share market. In the above example an investor could have bought CSL in September 2003 for about $5, a company whose share price in early 2016 is close to $95.

STOCK MARKETS ARE OFTEN NOT LOGICAL The stock or equity market involves millions of investors, so emotion frequently dominates the markets which are often not logical. To take an example: if there was a very serious disaster in the USA, causing absolute chaos, then the Dow Jones Index could fall by more than 50% tomorrow. The Australian market would follow this trend and the share price of a blue chip stock such as Commonwealth Bank (CBA) could plunge, perhaps by as much as 50%. However, CBA as a business would have lost no value over night and would in all probability continue to pay the same dividend in the future. This is an example of raw human emotion at work and this is where technical analysis is so important. GHG Disclaimer – please read

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The ‘30-week moving average’ on a weekly

TECHNICAL ANALYSIS SOFTWARE To use technical analysis one needs access to special software package. This can cost up to several thousand dollars but there are packages available which can be used by any investor at very low cost. One example is incredible charts which is available free on the internet. Incredible Charts is such a useful software package that it is the only one that most investors would ever need to use.

In conclusion, the price of a stock is related to the emotions of a huge number of market participants who have a perception of the value of a stock often without an understanding of the real value of the stock itself. As a result, the prices of stocks usually reflect human emotion and may fluctuate significantly, so they do not necessarily reflect the real value of the stock. The strength of technical analysis is that it is able to evaluate the emotional responses of market participants and provide the information on when to buy and when to sell a stock. GreatHealthGuide.com.au | 57

Bill Dodd is a retired academic and experienced investor. His concern at the lack of financial literacy in Australia prompted Bill to become active in investment education. Since 2009 Bill has provided courses on © Depositphotos.com/tverkhovinets

investing for the Australian Shareholders Association and the Australian Investors Association in all states. Bill’s website provides investor information and his ten session video course on investing is available on the Australian Shareholders Association website. This course is available at no cost to members. 58 | GreatHealthGuide.com.au

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“You’ll always miss

100% of the shots you don’t take”

- Wayne Gretzky