Great Health Guide: January/February 2022

January / February 2022

to How build

a Better

LUNCH

Your Child’s

STEPS to

empowered Parenting

Memory Part 1

Choosing

to Respond

not REACT

TIPS for a better n ght’s sleep

part 2

BENEFITS OF RUNNING PART 2 • AVOIDING WORK RELATED STRAIN • MANAGING FUSSY EATERS

ontents GREAT HEALTH

08

CHALLENGE YOUR LIMITS

Set yourself some new challenges to focus on & live your best life Jane Kilkenny

11

CANCER TREATMENT & CARDIAC FAILURE

A health problem is not always what it seems Dr Warrick Bishop

15

TIPS FOR A BETTER NIGHT’S SLEEP: PART 2

Several simple tips to help you have a great night’s sleep every night Dr Jenny Brockis

FITNESS

32

DON’T BELIEVE EVERYTHING YOU THINK Terry Sidford

20

AVOIDING WORK RELATED STRAIN INJURY

How to remain injury & pain-free if you sit for long periods of time at work.

Kusal Goonewardena

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Great Health

11

23

BENEFITS OF RUNNING: PART 2

Improves heart health, strengthens muscles & improves mental health Margarita Gurevich & Charlotte Allen

MINDSET

28

CHOOSING TO RESPOND – NOT REACT

today & into the future Terry Sidford

RELATIONSHIPS

36

BILLIE & BABY APE

Two powerful stories of selfacceptance & finding self-love Dr Matthew Anderson

How to remain calm & centred during challenging events to positively respond

NUTRITION

Dr Suzanne Henwood

Great insights to build a balanced & nutritious lunch to provide lasting energy for the day

32

DON’T BELIEVE EVERYTHING YOU THINK

How to create beliefs & thoughts that support your life

DISCLAIMER

40

HOW TO BUILD A BETTER LUNCH

Nicola Jaffrey

43

MANAGING FUSSY EATERS

How to develop positive mealtime for kids Regina Tilyard

KIDS MATTERS

47

TIPS FOR YOUR CHILD’S MEMORY: PART 1

How to capture your child’s attention in a fun & creative way Dr Janine Cooper

50

5 STEPS TO EMPOWERED PARENTING

How to be empowered as every child & every parent is different Kim Corley

GREAT HEALTH GUIDE | 3

Team

GHG

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS Dr Helen J. Dodd Dr William A. Dodd LEAD DESIGNER Oleksandra Zuieva

It’s a new dawn, a new day, and a New Year. The New Year often causes people to reflect on their past year and consider their New Year resolutions. But how long do these good intentions last, and how can you make these resolutions part of your daily life?

In this issue of Great Health GuideTM, there are several articles that may help you keep these resolutions throughout the whole year.

If improving fitness is your resolution, then The Benefits of Running, will bring several benefits in heart health, muscle strength & mental health. For those who spend continuous hours

DESIGNERS

sitting at a workstation, Avoiding Work Related Strain Injury

Belhamra Mehdi, Belinda Nelson

recommends some easy and practical solutions.

If your resolution is to decrease irritability, mood swings and daytime

CONTRIBUTING WRITERS Charlote Allen, Dr Matthew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Dr Janine Cooper, Kim Corely, Kusal Goonewardena, Margarita Gurevich, Dr Suzanne Henwood, Nicola Jaffrey, Jane Kilkenny, Terry Sidford, Regina Tilyard.

fatigue then Tips for a Better Night’s Sleep: Part 2, focusses on four ways to improve the quality of your sleep, as sleep deprivation is an ever growing problem resulting in poorer attention, reduced learning capacity and the cause of errors.

Your resolution may be to take a genuine, honest look at your health and habits. Then be inspired and prepared as you read Challenge Your Limits, giving tips on how to be brave, take chances and

CONNECT WITH US:

challenge yourself. You will be rewarded for your efforts, so find something that you have always wanted to try & just go for it!

Ultimately, one of the most achievable resolution is to set yourself

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a new challenge to focus on. Physical challenges have amazing rewards, not just for your physical health, but for your mental health as well.

So make the most of your New Year resolutions and live your best life starting today.

Kathryn x

© Antalya Developments Pty Ltd 2022 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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With a passion for seeing everyone reach their maximum potential, Kathryn provides an empowering setting for her clients to initiate change and excel. With a well-developed capacity for listening, Kathryn enjoys enriching the growth of her clients while providing insightful and unbiased feedback.

She believes that people are creative and resourceful, who can at times benefit from a trusted consultant to offer insight, empowering tools and feedback.

hello@beingallyoucanbe.com.au

+61 (0)7 3394 8277

www.beingallyoucanbe.com.au

Yesterday is gone.

Tomorrow has not yet come.

We have only today.

Let us begin.

Mother Theresa

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DISCLAIMER

GREAT HEALTH GUIDE | 7

Challenge

YOUR

Limits Jane Kilkenny

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Great Health

S

ummer in Australia brings a host of

need to do is learn from our experiences

opportunities to get outdoors and

and set ourselves some new challenges

challenge yourself. The warmer

to focus on how we can live our best lives.

months bring the holidays, celebrations,

The time to start is now.

time with family and friends and a big smile to the faces of most Australians.

Winter wasn’t all bad, with a highlight being the opportunity to watch our Olympians and Paralympians achieve outstanding

success.

They

inspired

us with their amazing skill, talent, commitment and perseverance. These athletes understand the true benefits of being fit and healthy, as they strive to achieve their best. If we need another dose of inspiration, we can watch our winter champions compete against the world’s best in February and March 2022.

What a festival of positivity!

In

2021,

we

have

endured

much

uncertainty, but now is the time for change and enthusiasm. Time to take back control of our health, both physically and mentally, and focus on the future.

Uncertainty breeds fear and anxiety and there has definitely been plenty of that going around. But remember this, our thought processes and decision making, plays a big part in our emotional state that we can control.

Set yourself some new challenges. to focus on how you can live your best life.

Take a really honest look at your health and habits, I’m sure there is room for improvement. Make one positive change every day and pretty soon you will see some amazing results. When you commit to change, everything is possible. Staying in your comfort zone is OK, but life opportunities are out on the edge of that space, so you need to be brave to grow.

Some people are happy living their whole lives in their comfort zone, but that is

We can’t change what has occurred in

more of an existence than a life. Be brave,

the last two years, and there is no point

take chances and challenge yourself and

dwelling on the hardships. What we do

you will be rewarded for your efforts.

DISCLAIMER

GREAT HEALTH GUIDE | 9

Great Health

Find opportunities to try something

with the right professional advice. You

different. It’s often hard to stay motivated

just need to find them.

when we do the same thing day in and day out. The solution – find something you have always wanted to try and just go for it! Physical challenges have amazing rewards, not just for your physical health, but for your mental health as well. When you set your sights on a goal, then work hard, your achievement is truly exhilarating. You find your inner superhero!

Convince a friend, partner or family member to share your challenge. When it comes to training for big goals, it’s always easier to motivate yourself when you are accountable to someone else. It’s about commitment, but the other major benefit is fun. If you have given yourself a big challenge to achieve, and let’s be honest, they’re the most rewarding, you will find yourself in some tough spots during your

When it comes to fitness goals and

preparation. From my experience there is

challenges there are a few key tips to

less risk, some healthy competition and

ensure success:

many more laughs when you go through

• Dream Big! There is nothing to stop you if you are brave.

this experience with a friend. Go and have fun!

• Plan well. Get professional advice and follow the process.

• Recruit a friend. This will increase accountability and make it more fun.

When you choose your challenge there

Jane Kilkenny has over 25 years’

are endless possibilities. There may also

experience

be some roadblocks but focus on the

She specialises in exercise for kids

solutions. Just remember, even many of

and teenagers having trained at the

our elite athletes doubted their abilities

Children’s Hospital Institute of Sports

at some point. Get a team around you

Medicine (CHISM) Westmead NSW in

that will support your dreams and help

2004. She is also a High-Performance

you chase those goals. When it comes

specialist and a Level 4 IAAF athletics

to fitness challenges, there is always

coach. Jane can be contacted via her

someone out there who will support you

website.

10 | GREAT HEALTH GUIDE

in

health

and

fitness.

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Cancer

Treatment

&

Cardiac Failure Dr Warrick Bishop

A

health problem is not always what it seems. This is Jill’s story:

Jill at 71, was very sick when I met her. She was in hospital being treated for suspected pneumonia. A chest x-ray showed: • what could have been a lung infection • an enlarged heart, and

Evidence of a large heart suggested that it might not be an infection. An the heart)

demonstrated clearly that she was in cardiac failure (when the heart does not pump as it should). That’s when I was invited to become involved.

I knew that Jill was in trouble: • her heart’s pumping capacity was low, yet DISCLAIMER

• her body exhibited fluid overload, putting further pressure on the heart.

On speaking with her, I found that: • for about 12 months, her health had been progressively deteriorating, and • about 18 months earlier, a breast

• an accumulation of fluid in the chest.

echocardiogram (scan of

• her heart was racing, and

cancer diagnosis had resulted in surgery and chemotherapy.

Cancer treatment & the heart: Chemotherapeutic medications, which kill or manage the cancer cells, can be toxic to the heart muscle. Cardiac failure can occur either acutely, at the time of the treatment, or sometime later. Factors include: • the type of cancer and, therefore, the agents used GREAT HEALTH GUIDE | 11

Great Health

Before chemotherapy, depending on the agent(s) being used, cancer patients will have their heart checked using an echocardiogram and the results recorded to provide a baseline for their heart health. Then, during chemotherapy, the oncologist who is administering the

• the set of treatment cycles, and

therapy will monitor, as appropriate, for

• the age of the patient.

While

breast

cancer

significant changes in heart function. is

Should a patient present later with a heart

particularly significant, the concern about

abnormality, the baseline measurement

cardiac failure developing applies to all

and

cancer treatments.

imperative.

12 | GREAT HEALTH GUIDE

treatment

the

chemotherapy

history

are

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Jill’s Treatment:

when I first saw her, and

While she was still in hospital, I started Jill on the standard cardiac failure therapy.

• an

ACE

• her heart rate also showed significant improvement.

(angiotensin-converting

So, I began to increase the medicines

enzyme) inhibitor, which acts as a tonic

that I had started Jill on, while she was

reducing blood pressure and helping

in the hospital. I also gave Jill guidelines

the heart pump better, and

on how to use the fluid tablet on an ‘as-

• a beta-blocker to slow the heart rate, and because of the fluid overload • a diuretic to make her pass fluid.

Although she was initially apprehensive about the using the medications, by educating her and engaging her in discussion she began to take the medicines.

I saw her in my rooms two weeks later.

Her body was responding favourably:

needed’ basis when she noticed a return of either shortness of breath or swelling of her ankles.

I saw her several times in relatively quick succession: • to ensure she continued to progress, and • to increase her medications to attain a maximum therapeutic advantage.

Regular checks included renal function,

• looking at her legs for swelling and

blood pressure, and her body’s acceptance

the veins in her neck as a marker

of the medicines. She did well. Her heart

of fluid, her body was clearly much

function continued to improve, she was

nearer to a healthy fluid balance than

tolerating the tablets, and she felt much

DISCLAIMER

GREAT HEALTH GUIDE | 13

Great Health better within herself. At the time of writing, Jill remains stable and well on her therapies and there has been a significant recovery of her cardiac function. Despite this improvement, she needs to remain on the medications for the remainder of her life.

Summary: • A health problem is not always what it

Editor ,s Choice ATRIAL FIBRILLATION EXPLAINED

By Dr Warrick Bishop, experienced cardiologist, explains the next cardiac epidemic.

first appears. In Jill’s case, what looked like pneumonia was cardiac failure.

• Chemotherapeutic

medications,

especially for breast cancer but for all cancer treatments, can harm the heart.

• Education

and

discussion

This easy to understand book describes: •

What is Atrial Fibrillation? – Irregular, rapid heartbeat

•

What are the symptoms? – blackout, chest pain, stroke

•

What are the treatments for Atrial Fibrillation?

•

Who is at risk?

– those with heart disease, o b e s i t y, sedentary lifestyle, high BP, diabetes

can

overcome a patient’s reluctance to take medications.

• Even after significant improvement to their health, cardiac failure patients should remain on medications for the remainder of their lives.

Dr Warrick Bishop is a cardiologist with special interest in cardiovascular disease prevention incorporating imaging, lipids and lifestyle. He is author of the books ‘Have You Planned Your Heart Attack?’, ‘Atrial Fibrillation Explained’ and a new book ‘Cardiac Failure Explained’. The

Find out what is the best possible care for people suffering from this disease.

Published 8th May 2019

Now $9.95 (eBook) $34.95 (Paperback)

books are written for patients and doctors about how to live intentionally to reduce

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cardiovascular risk and save lives! Dr Bishop can be contacted via his website 14 | GREAT HEALTH GUIDE

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Tips for a BETTER

Night's Sleep Part 2

Dr Jenny Brockis

DISCLAIMER

GREAT HEALTH GUIDE | 15

Great Health

B

eyond the eighty recognised

Kindles are very convenient when

sleep disorders to choose from,

travelling, they are not so great for good

much of our sleep difficulties fall

sleep patterns. Choose to read from a

into one of two camps. We either can’t

printed book where possible and keep

sleep despite having the opportunity

the material light not a heavy business

– this is insomnia, or we don’t sleep

tome. A study from the University of

because we choose to ignore the

Sussex found that losing yourself into

opportunity – this is sleep deprivation.

a good story for 6 minutes can reduce

The

stress by up to 68%!

outcome

daytime

is

fatigue,

the

same;

poorer

more

attention,

reduced learning capacity, increased irritability and mood swings, poorer performance in any tasks, more errors, worse decisions oh, and did I mention the weight gain associated with too little or poor-quality sleep?

In Tips for a Better Night’s Sleep: Part 2, we will focus on four ways to improve your sleep during the night.

1. Turn off the technology It’s also why the advice is to switch all

Checking emails late at night... has been shown to raise anxiety & stress.

technology off a good 60-90 minutes before bed and keep all those items OUT

of

the

bedroom.

The

blue

2. Take a warm bath or shower

backlight on those screens fools the

The way this works is that our core body

brain into thinking it’s still daytime.

temperature drops once we are soundly

While switching to a yellow back light

asleep. Taking a warm bath or shower

can help, your continuing engagement

before bed warms your extremities,

on a screen is counterproductive for

then when you towel dry, your body

quieting down your brain ready for

temperature

sleep. Checking emails late at night

helping you to fall asleep more easily.

or anticipating their arrival has been

Not only that your muscles will be more

shown to raise anxiety and stress. While

relaxed and that helps you to destress.

16 | GREAT HEALTH GUIDE

drops

quite

quickly

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Great Health

One reason many of us don’t sleep well

3. A little more physical activity

is we’re too hot in bed! Ideally the room

Get

temperature needs to be around 19

your day and in a green space. Being

degrees centigrade. That’s why on our

sufficiently

really hot Australian summer nights we

reduces stress, enhances your feel

grizzle about not being able to sleep

good hormones and support a better

properly.

sleep pattern.

DISCLAIMER

enough

physical

active

activity

across

your

into day

GREAT HEALTH GUIDE | 17

Great Health 4. Be quiet!

If you’ve ever stayed at a hotel with thin walls or next to the lift you may not sleep so well. The majority of Americans (74%) believe quiet is essential for sleep.

Though babies can often fall asleep with lots of noise around them, it depends on

Editor ,s Choice THRIVING MIND- HOW TO CULTIVATE A GOOD LIFE

what we’ve trained ourselves to like. Some

By Dr Jenny Brockis.

people find ‘white noise’ helpful – the

Some sleep apps provide sleep casts that

Best-selling author Dr. Jenny Brockis draws on over thirty years’ experience as a medical practitioner & board-certified lifestyle medicine physician. It covers common issues such as:

run for about 45 minutes to help you relax

•

Loneliness, stress, relationship breakdowns.

•

Loss of social connection & mental health issues.

sound of a fan or air conditioner or even the road traffic from a nearby highway.

and drift off while listening to soothing music, the sound of falling rain or the sea.

In our crazy busy world getting sufficient

Readers learn how to:

quality sleep can be a challenge. If your

•

Achieve happiness by engaging emotions & mindfulness.

•

Harness your biology for better energy, resilience & mood

•

Enrich your relationships with compassion, respect & courage

•

Allows you to take full control of your life.

poor sleep pattern is interfering with your ability to function at your best, speak to your health provider to see what the problem might be, and to be referred, if need be, for specialist assistance because a good night’s sleep is a must, not a nice to have.

Thriving Mind empowers readers with the tools & strategies to reclaim humanity & happiness.

Dr

Jenny

Brockis

is

a

medical

practitioner and board-certified lifestyle

Now $27.97

medicine physician, keynote speaker and best-selling author. Her new book

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Thriving Mind: How to Cultivate a Good Life (Wiley) is now available for purchase.

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DISCLAIMER

GREAT HEALTH GUIDE | 19

Avoid

Work-Related Strain Injuries Kusal Goonewardena

W

ork-related strain injuries are becoming more common. At Elite Akademy we are seeing more people suffer problems related to sedentary working lives. Many of these people develop problems from sitting too long in the one position, even with the correct set-up in place.

20 | GREAT HEALTH GUIDE

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Fitness Ergonomic workstations may help, but these

to increase levels of the stress

should be considered as a starting point

hormone, cortisol.

for healthy habits to prevent work-related

• Lower

back

and

upper

back

issues such as sore backs, necks, repetitive

support is important: One of the

strain injury and carpal tunnel syndrome.

most overlooked situations, is having

Most common problems emerge from slouching in your seat, sitting with your body out of alignment or having your computer set-up misaligned.

To avoid work-related strain injuries, consider the following important issues: 1. Ensure your equipment is properly set up: We found that 95% of students and staff we analysed at the University of Melbourne do not use their equipment properly – this includes their chair, desk, and computer screen. People have the latest chairs but are often not using them correctly.

2. Use your workplace equipment properly:

feet correctly placed on the ground or on foot pedals; dangling feet or feet resting on the wheels of chairs can cause increased pressure through the back, which causes imbalances and eventually pain.

• Correct height: Screens must be at eye level and keyboards at the correct height.

If one or both of these are incorrect, you invite a whole range of strains including neck strains, arm strains, shoulder problems and headaches.

Solution 1: Always self-evaluate by taking photos of yourself – this is how elite athletes learn about their performance. If it’s good for them it’s good for us. Once we see how we sit, by looking at a photo,

• Consider symmetry: everything to

we see how well or badly we are doing

the left and right should be balanced.

that activity. If a photo reveals poor

Even computer screens which are

seated posture, it inspires us to change

slightly off-centre mean extra muscles,

that behaviour.

joints and nerves are affected.

Solution 2: Use posture cues. Posture is a

• Support to key areas: For example,

learned behaviour and we can fall into bad

elbows need the opportunity to

habits. Remind yourself to sit up straight

rest, otherwise

droop

every time you check your emails or check

and cause upper spinal problems,

your phone. Over days and weeks, you’ll

leading to headaches and increased

develop good habits and good posture

stress. Poor posture has been shown

will become second nature.

DISCLAIMER

shoulders

GREAT HEALTH GUIDE | 21

Fitness

help with your work. Set up some cues to get up every 45 minutes or so.

Solution 2: Incorporate some simple stretches and exercises into your day. For example, doing side bends and rotating shoulders left and right, like doing the ‘twist’, which gently rotates the spine.

Another good exercise is standing up straight and lifting yourself onto your tippy toes for a few seconds at a time.

Solution 3: Stay active outside of your working life – incorporating low, medium and high intensity exercises keeps you 3. More movement/exercise at work:

more resilient and flexible.

The problem with our working lives is not

Key points:

so much sitting down or being in the one position, it is doing it for too long without breaks.

• Work-related

strain

injuries

are

addressed

by

increasing.

• They

can

be

A recent study found not exercising

considering posture, alignment and

is as bad for you as smoking. This

regular physical activity.

study, undertaken by Cleveland Clinic researchers, is significant because it subjected 122,007 patients to treadmill testing from 1991-2014 – a depth and breadth of research we don’t see too often. The research found that a sedentary lifestyle might come at a great cost. It consistently found the more people exercise, the lower their mortality rates.

Kusal Goonewardena is an experienced physiotherapist, lecturer, consultant and mentor to thousands of physiotherapy students around the world. Kusal recently developed the App KINRGIZE, available at Google Play and the App store. He has authored books including: Low Back

Pain – 30 Days to Pain Free; 3 Minute

Solution 1: Aim to get up regularly – even

Workouts; and co-authored Natural

if you are very busy there will be benefits

Healing: Quiet and Calm. Kusal consults

from this for your body, which will in turn,

via his clinic, Elite Akademy.

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Benefits of Part 2 Margarita Gurevich & Charlotte Allen

DISCLAIMER

GREAT HEALTH GUIDE | 23

fitness

W

elcome back! Hopefully you have learnt a little about the benefits of jogging from

Benefits of Running: Part 1, published in the September/October issue of Great Health GuideTM. Recapping on the pros in Benefits of Running in Part 1: 1. It improves heart health 2. It strengthens the musculoskeletal system

The key here is to assess where you are

3. It improves mental health.

starting from, so be realistic. Increase

In Part 2, let’s have a look at some cons, and discuss whether they outweigh the pros… (hint, usually they don’t).

has

been

associated

with

only a few negatives. The main con is musculoskeletal injury. This correlation increases with increasing weekly mileage i.e., the more distance you cover in your jog the higher your risk of injury.

Bone stress injury (more common in females) and tendinopathies or tendon inflammation (more common in males) are two common injuries seen in runners.

The good news is that both of these injuries present through either incorrect technique or over training, and your physiotherapist or Exercise Physiologist is equipped to help you avoid them through a progressive and tailored program.

24 | GREAT HEALTH GUIDE

slowly yet consistently and be proactive with your recovery between sessions.

For example, if you are starting from

Getting started with a new running program

Low impact forms of exercise will condition your body initially. scratch: In the first week: • head out on three 15-minute walks, • after each walk, give your leg muscles (calves, quads, glutes and hamstrings) a stretch, • drink plenty of water.

In the following week: • increase one or two of your walks to 20 minutes, • on a third walk, you might decide to head up that steep hill at the end of your street, this adds intensity to the walk, • always drink plenty of water.

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fitness

• If you are prone to the overuse

of experience working with clients

injuries that we discussed above, you

to achieve their goals both in the

can always supplement one or two of

fitness industry as well as the clinical

your weekly sessions with low impact

environment.

forms of exercise such as cycling or swimming until you condition

Margarita & Charlotte may be contacted

your body to tolerate more running

via

gradually.

website.

the

Health

Point

Physiotherapy

So how can we avoid injury while still gaining the multitude of benefits that are so clear to us? Reach out to your local exercise specialist to help you with a tailored program (if you have any previous conditions or injuries, please also consult your GP) and get started!

Margarita

Gurevich

physiotherapist

and

Pilates, SCENAR

is

senior

uses

Clinical

Therapy &

other

evidence-based techniques, including Real Time Ultrasound and McKenzie Treatment.

Margarita

specialises

in

sports injuries, women’s health (including incontinence) and gastrointestinal issues.

Charlotte physiologist

Allen and

is

an has

exercise extensive

experience in assessment and exercise prescription

for

management

and

treatment of injuries, pain and chronic disease. She has over eight years

DISCLAIMER

GREAT HEALTH GUIDE | 25

Fitness

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DISCLAIMER

GREAT HEALTH GUIDE | 27

Respond

Choosing to

– not React

Dr Suzanne Henwood

28 | GREAT HEALTH GUIDE

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Mindset

H

ave you ever reacted to something

As Victor Frankl, in his famous quote says,

or someone and then thought,

“There is a space between something

‘wow where did that come from?’

triggering us, and our response. This

Or recognising a pattern you defer to and

means that between our body recognising

felt, ‘I wish I didn’t always react like that?’

a familiar ‘stressor’ and us careering

Having a well-rehearsed reaction is OK when the reaction is appropriate – but what happens when we react in response to some old, outdated, conditioned response that no longer serves us?

-Victor Frankl human

neurologically

beings to

we

react,

are to

on autopilot, there is a space in time.

Eisler says, ‘That moment can mean the difference between sending the entire situation or relationship soaring to greater heights or falling down a slippery slope.’

“In our response lies growth & freedom.

As

down an old, familiar route of reaction

wired protect

ourselves and to preserve energy by using tried and tested reactions that

How do we change how we react?

The key to changing from reaction to response is a simple 3 step process: 1. Be mindfully aware Being aware that you have been triggered is key to taking back control, responding

more

deliberately

and

tempering your reaction in the moment.

This includes feeling into your body and noticing what is the first sign that you have been triggered. It may be a sensation or feeling, like your heart fluttering, or it may be a word or story you immediately bring to mind.

require less energy to implement. We

Becoming really aware of your own

are human patterning systems. In fact,

reactions may take some practice – as

every day we make thousands of small

well as creating a deliberate intention to

decisions. Each contributing to how

be more aware. Initially, you may not be

we behave, our success and ultimately

able to intervene early enough to stop

to who we are being in the world. And

the reaction completely, but each time

maybe we are not always responding in

you bring a non-judgemental awareness

the best possible way.

to a bodies’ response to any trigger, you

DISCLAIMER

GREAT HEALTH GUIDE | 29

Mindset have another opportunity to interrupt (and rewire) old patterns.

1. Extend the pause The pause, or the space may only be tiny – fractions of a second. By working with the awareness from step one, you can extend the pause, enabling you to

ways, for example: • STOP. (i) saying stop to yourself out loud or in your thoughts, (ii) seeing a stop sign in your mind and even,

make a conscious choice about how you

(iii) holding up your hand to indicate

respond. You can do this in a number of

stopping.

30 | GREAT HEALTH GUIDE

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Mindset A combination of all three possibilities in

Reacting to the world around us is

response to a trigger is a powerful way to

completely normal. We are wired to

interrupt the old pattern.

stay safe, conserve energy and find

• Breathe out. Doing a long, deliberate, audible sighing breath out, will slow down the reaction and give you more space.

• Name the feeling or trigger. By naming the feeling you deactivate it somewhat, reducing its power to cause an automatic reaction.

2. Feel into the body and make a conscious choice

an easy, well-worn path. Being aware that over time: things change; we change; people around us change; and the context and world changes.

What worked for us previously, may not be the wisest way of deciding and responding now.

We have the ability to slow down, create a pause and choose to respond, consciously and deliberately, to move towards the outcome we truly desire.

Having extended the pause, you now

We can choose to find a way to break

have a moment of time to decide what to

old patterns that no longer serve us, to

do next:

come back to the centre more quickly

• Check in with your head, heart and gut about what is right for you moving forward.

and easily and to create a happier, calmer environment around us.

I invite you to begin practicing this three

• Reflect on what you were reacting to.

Can you identify if a value has been

step process today and I would love to hear how you get on.

compromised for example, or are you being reminded of someone or something from your past?

• Assess what ‘facts’ exist, to inform your response.

• Weight

up

at

least

3

potential

responses, before making a choice.

Dr Suzanne Henwood is the Director and

Lead

Coach

and

Trainer

of

mBraining4Success. She is also the CEO of The Healthy Workplace and a

• Reflect on what is truly important

Master Trainer and Master Coach of mBIT

to you in the situation and choose

(Multiple Brain Integration Techniques)

accordingly.

and can be contacted via her website.

DISCLAIMER

GREAT HEALTH GUIDE | 31

Mindset

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Don't

Believe

Everything

You Think

Terry Sidford THOUGHT

is “an idea or opinion

produced by thinking or occurring suddenly in the mind.”

BELIEF

is “an acceptance that a

statement is true or that something exists.”

What is a thought? Where do thoughts come from? Should we believe all our thoughts?

Let me shine some light on this subject.

Thoughts are running through our minds all day long. They create energy and possess tremendous power. You may be consciously aware of your thoughts

thoughts and opinions. We also create new thoughts daily from new experiences and knowledge. When we experience something from the past, it doesn’t mean it has to be the same in present time.

If I fell off a bike as a child and thought bikes were dangerous, that does not mean I have to have that same thought or belief in the present moment. I have a choice to change the thought to what is true today.

If you do not take the time to analyze your thoughts and ask yourself if they are true, you will have old beliefs, that are not currently true, running the show.

or completely unaware. They can be

Byron Katie’s book, The Work of Byron

intentional thoughts or random thoughts

Katie, provides a process of identifying

incessantly running wild and free without

thoughts or beliefs that are not true. Here

being analyzed. Many thoughts come

are some of the questions she asks: ‘Is it

from past experiences. They might have

true?’, ‘How do you know it is true?’, ‘Who

been picked up from other people’s

would you be without that thought?’

DISCLAIMER

GREAT HEALTH GUIDE | 33

Mindset These are simple, but powerful questions

6. Give yourself permission today, to

to help identify true or untrue thoughts.

no longer believe everything you

Is it important to realize that you do not

think. It takes courage and practice to

have to believe everything you think? In

become aware of your thoughts and

fact, it is critical that you be as aware as

your beliefs.

possible of beliefs or thoughts that are no longer serving you and no longer true. It is like telling a story about your life that is 20 years old. How can you create a new chapter or story if you still believe you are

7. Take time and notice how much more alive you feel when you are more in charge of your thoughts and don’t believe everything you think.

living in the old story?

Create the beliefs and thoughts that support your best self for life today and into the future.

Tips for not believing everything you

Terry Sidford has been a certified life coach in the United States for the past 20 years and has assisted scores of people in achieving their dreams. More information is available on Terry’s website.

think: 1. Meditate. It will slow down your thoughts so you can analyse them.

2. Challenge your thoughts by asking if they are true.

3. Take time to listen for the answers.

We are attached to old beliefs and thoughts. It is not always easy to let go of them. If you are having a difficult time, ask yourself, ‘Who would I be without that thought or belief?’

4. Replace your old belief or thought with a new positive one.

5. Remember, what you believe and think, become your reality. Choose wisely.

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Rela ionships

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GREAT HEALTH GUIDE | 35

Billie Baby Ape &

Dr Matthew Anderson

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Relationships

H

ere are two stories.

of our first basketball practice, I was

The first one is about me. I grew

labeled ‘baby ape’. I was normal height

up in a small Southern town that

for my age, but I guess they decided I was

had only two kinds of people: WASP’s

small for a gorilla. I was humiliated but

(White Anglo-Saxon Protestants) and

typically for a boy, I told no one. I suffered

African Americans. As a teenager, I was

in painful silence.

unfortunately unaware of any Greek, Italian or Jewish males. If I had lived around guys like this, I would have never had a problem. But this was the 1950’s and the deep South was ‘WASP-city’. My problem was I didn’t look like a WASP. I was hairy. My arms, chest and legs looked more Italian than Scottish. I had more

I was so sensitized to the hairy issue that I was convinced that everyone in the stands was laughing at me every time I ran onto the court. To my credit, I played anyway but I thanked God for baseball season and uniforms that covered my offending limbs.

hair on my chest than six of my friends

Throughout my entire adolescence,I

altogether.

hated my hirsute condition. I avoided bathing suits, Bermuda shorts and even

If we love who we are, if we love our bodies, others will love us.

short sleeve shirts. I was convinced that

Until I was 13, I had no shame or

Years ago, I received a call from a woman

embarrassment about my body. But Jr.

who wanted to make a counseling

High and adolescence changed that.

appointment. She stated that she had

Teenage boys love to tease and my

heard that I worked with single people

friends were no exception. Within weeks

who were having trouble finding lasting

DISCLAIMER

I was deformed and unattractive. I found no relief on this issue until I met my first wife. She told me she loved hairy guys.

She was a WASP, and I didn’t believe her --- at first. But she was telling the truth and I began a slow process of self-acceptance.

Now, thankfully, the shame is gone, and I enjoy the way my body looks.

Now here is the second and more powerful story.

GREAT HEALTH GUIDE | 37

Relationships

relationships. I told her that was true, but

or the fact that she was so in love. The

I gave no guarantees. She insisted on an

miracle was the way she changed me

appointment, and we set a day and time.

and my attitude about people’s bodies.

I wrote her name (we will call her Billie) in

I realized, with Billie’s help, that size and

my book and forgot about it. On the day

shape doesn’t matter. If we love who we

of her appointment, I heard a knock on my

are, if we love our bodies, others will love

office door and when I opened it, I was so

us. That’s a miracle.

surprised, I couldn’t speak. Billie was 3’7’’ tall. She was a Little Person. I confessed immediately that I had no training or experience with the difficulties she must have had in her 37 years. I told her that

It is my heart-felt hope that every person who reads this article will draw inspiration from Billie and Baby Ape and give your body another chance at love.

I would be happy to work with her but that she would have to patiently educate me about her life view and experience.

We laughed together about my shocked greeting, and she decided to ‘take me on’ as her counselor.

Billie saw me every week for about 13 months. She opened her heart and shared many of her painful and enraging experiences as a “little person” in a world owned and dominated by ‘big people’.

Draw inspiration & give your body another chance at love

She shared all of it without one ounce of self-pity. I was touched, I was shamed for my fellow ‘normals’; I was enraged, and I was inspired.

Dr Matthew Anderson has a Doctor of Ministry specialising in counselling. He has extensive training and experience

After 13 months of counseling, Billie

in Gestalt and Jungian Psychology and

got married. Her 6’2’’ fiancée was crazy

has helped many people successfully

in love with her. She told me that she

navigate

had finally found her soulmate. She had

Anderson has a best-selling book, ‘The

accomplished something amazing, a

Resurrection of Romance’ and he may

miracle. The miracle was not her marriage

be contacted via his website.

38 | GREAT HEALTH GUIDE

relationship

issues.

Dr

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Nutrition

DISCLAIMER

GREAT HEALTH GUIDE | 39

How to Build a

BetterLunch Nicola Jaffrey

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Nutrition

L

unch is the one meal that many

This may take a little bit of extra effort

people struggle with.

to implement but here are some tips to

Some people just don’t account

build a better lunch:

for it in their planning and shopping for the week. Some find it hard to make time in their busy day to sit down and eat.

Many people just leave it to chance and hope there is something available to buy or eat from the fridge, in the middle of the day.

While this may be fine for some, there are some really common things that occur as a consequence of not having a nutritious lunch. The most common one

1. Planning your lunch ahead of time Are you going to have leftovers and need to cook more at dinner? Are you going to prepare some meals for lunch to have ready in the fridge or freezer? Are you going to grab something quick and easy that you can throw together at lunchtime?

Whichever option you choose, planning is key to getting in a great lunch.

2. Add some protein

being the dreaded 3 p.m. slump, usually

One of the key components of any meal

accompanied by the afternoon sweet

is a good source of protein. This helps us

cravings. Does this sound like you?

to feel full and satisfied from the meal and

A balanced & nutritious lunch provides you with lasting energy for the day.

Having a balanced and nutritious lunch can provide you with long lasting energy throughout the afternoon and can really help with any cravings or emotional eating that may creep in later in the day.

DISCLAIMER

it provides the macronutrient responsible for muscle growth and repair. Protein can be found in animal foods such as meat, chicken, seafood, eggs and dairy, as well as plant foods like tofu, beans, legumes, nuts and seeds.

3. Include some quality carbohydrates Another important part of a nutritious and satisfying lunch is carbohydrates.

Including these in the form of wholegrains (rice, wholegrain bread or wraps, quinoa etc.) will add a good hit of fibre to your meal, which helps to keep you feeling fuller for longer. How many times have you eaten a salad only to find that you are hungry again within 20 minutes?

GREAT HEALTH GUIDE | 41

Nutrition Carbohydrates can also be found in our starchy vegetables such as potato, sweet potato and corn, which can be a great addition to a salad to bulk it up and make it more satisfying.

4.

Add

plenty

5. Include some healthy fats Last but not least, healthy fats are a good addition to any lunch as they help to improve the absorption of some of the vitamins and minerals in the meal. They

of

colour

with

vegetables or salad

can add some great flavour and they also have anti-inflammatory benefits. You

Vegetables are such an important part of our diet and yet only a very small portion of the population (around 7%) actually

can find these healthy fats in nuts (or nut pastes), seeds, avocado, olive oil and fatty fish, just to name a few!

eat their recommended five serves a

Here are some quick and easy lunch ideas

day. Eating vegetables has been shown

to get you started:

time and time again, to reduce the risk of many chronic diseases, such as diabetes and

cardiovascular

disease.

Adding

vegetables or salad to your lunch and dinner every day, is a great way to meet your five serves a day.

• Wholegrain wrap + hummus + chicken + mixed leaf salad.

• Brown rice + avocado + tuna + kale slaw.

• Quinoa + falafels + mixed garden salad + olives.

• Wholegrain sandwich + avocado + roast beef + slice of cheese + mixed leaf salad.

Nicola Jaffrey is an Advanced Sports Dietitian and the owner of Embody

Nutrition Consulting. She has over 8 years of experience working with both elite athletes and active individuals to help them improve their nutrition and perform at their best. She consults online with clients located all over Australia and provides corporate health programs to improve performance in the workplace.

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Managing

Fussy Eaters Regina Tilyard

A

lthough nutrition is the cornerstone of a child’s growth and development, we all know that keeping our kids eating healthy foods is easier said than done. Especially if we have a fussy eater on our hands, putting certain

foods, tastes and textures literally ‘off the table’ (and thrown all over the walls!).

DISCLAIMER

GREAT HEALTH GUIDE | 43

Nutrition Managing a fussy eater is undoubtedly

there won’t be any snacks after the

a gradual process, but new research has

meal is finished and remember that if

uncovered that it is time to approach fussy

their growth rate is appropriate then

eating in a more relaxed, positive manner.

missing a meal won’t hurt.

The following five fussy eating tips have been trialled and tested in studies across the globe and might be worth a try in your household.

1. Keep calm and encourage your children.

Research shows that anxiety reduces appetite. So, it’s no surprise that our children refuse foods when they’re being pressured, watched and forced to finish their plate. Our children will also remember any mealtime stress or frustration, which can

then

worsen

future

mealtimes.

Studies show that kids are fantastic at selfregulating their appetite, meaning that if a child doesn’t eat, then they’re probably not hungry. This is especially true after the age of two, when a child’s growth rate naturally

Develop positive mealtime habits by encouragement, engagement & variety.

2. Variety is the key.

One of the most common reasons for food refusal in children is simply boredom. Keep their foods interesting, by experimenting with tastes and textures.

This will increase their likelihood of not only accepting, but finishing foods. Try:

slows down. Whilst it is a parent’s job to

• Adding lemon juice to vegetables,

choose what to eat and when to feed, our

blending fruit in a smoothie and

kids should be deciding whether to eat

roasting vegetable chips in the oven.

and how much to eat. Instead of setting a timer for your child to finish their meal, try: • Making use of positive language and praise.

• Using non-food-based rewards such as sticker charts or playtime.

• Gently reminding your child that 44 | GREAT HEALTH GUIDE

• Introducing new foods with familiar foods to maintain a sense of familiarity.

3. Get the kids in the kitchen.

Involving your children in the mealtime process will help them develop a sense of autonomy and responsibility, no matter what their age is. Try: SUBSCRIBE

Nutrition • Involving your kids by setting age

• Keeping a food diary of foods that

appropriate tasks e.g. mixing the bowl,

your child accepts to estimate their

tearing the stalks from vegetables,

nutritional intake from each core food

washing & drying dishes.

group (fruit, vegetables, dairy and

• Chatting positively to your children about their favourite foods.

• Planning

meals

and

snacks

at

consistent and predictable intervals to limit grazing between meals.

• Letting your child choose from two options that you decide e.g. yoghurt or cheese for a snack.

4. Role model positive behaviours.

alternatives, meat and alternatives, breads and cereals).

• Monitoring your child’s mealtime habits to adjust your feeding routine.

For example, you might find that your child is filling up on drinks, or that you should introduce new foods at lunchtime when they eat the most.

• Visiting an Accredited Practising Dietitian, who can assist with personalised fussy

Remember that our children are watching

eating strategies and assess the need for

and learning from parents and siblings.

nutrient supplementation.

Encourage your family to set an example by talking positively about food and enjoying healthy foods on a regular basis. Try: • Enjoying healthy foods from all food groups as a family.

• Letting your child try a food from your own plate.

• Limiting distractions at mealtimes such as screens and televisions.

5. Ensure nutritional value.

Overall,

it’s

important

to

remember

that refusing foods or going through stages of food acceptance is a normal part of childhood. To help manage fussy eating, work on developing positive mealtime habits through encouragement, engagement and variety. Since there is no one-size-fits-all approach to children’s nutrition, a paediatric dietitian can assist you to develop a tailored nutritional plan.

On rare occasions, fussy eaters may be

Regina Tilyard is a paediatric dietitian

missing out on certain nutrients or falling

specialising in fussy eating and children’s

short of calorie requirements for growth.

feeding behaviours. She is passionate

Therefore, it’s important to be mindful of

about helping families develop healthy

your child’s food preferences and meal

mealtime habits. Regina is contactable via

habit. Try:

her clinic website.

DISCLAIMER

GREAT HEALTH GUIDE | 45

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, Child s Memory

Tips for Your

Part 1

Dr Janine Cooper

A

sk a child, ‘what did you do

rather than a poor memory per se.

today?’ and you may receive

So how do we help children build their

a shrug of the shoulders or

memory skills?

the familiar answer of ‘nothing’. Many caregivers believe this is due to children having limited memory abilities. However, brain imaging research suggests that the regions responsible for acquiring and storing information that form memories and enable learning, develop early in a child’s life.

Rather the response of ‘I can’t remember’, is most likely due to a child’s limited attentional

abilities

associated

with

regions of the brain that mature at a slower rate through childhood and adolescence,

1. Make it interesting One of the best ways to promote memory regardless of age is to capture a child’s attention.

By focusing on their current

interests, you can frame information that is less attractive in a way that commands their interest immediately. However, having their attention is just the first step. Before we can find effective ways to support a child’s memory, we have to know what type it is and what it is used for.

2. Know the type of memory

combined with factors such as a lack of

Once information enters our brain via our

interest and how an adult asks a question,

senses it can be held temporarily ‘online’

DISCLAIMER

GREAT HEALTH GUIDE | 47

kids matters

in working memory (WM), where it can be manipulated and used. If rehearsed, this information can be transferred to our long-term memory (LTM) system.

WM is limited and can only hold relevant information for a short time in our active thought. It is essential for calculating maths problems and following tasks and instructions. In contrast, LTM has greater storage capacity and is considered to hold two types of information: semantic memory

3. Boost working memory So, now we are aware of the types of memory, how can we boost them to promote learning? Let’s start with WM in the form of mathematical calculations.

First, you can frame the questions around a child’s current interests.

With young

children you might pose an addition or subtraction question by including their favourite toy e.g. ‘Two Pokémon join three of their friends. How many are in the group?’

or factual knowledge and episodic memory

For slightly older children, you can also

that contains the details of life events.

further promote their visual working

48 | GREAT HEALTH GUIDE

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kids matters memory by asking them to imagine the information in their head, by writing it down or drawing it. Also, by asking them to say it out loud, will encourage their auditory working memory. Games are another great way to support WM. Here are some examples of games to support working memory: • ‘I went shopping’ – read aloud a short list of items. Each person recalls the previous items from memory and then adds one of their own.

4. Let them teach you Children love to show you what they have learned. Once you have shown them a maths puzzle or given them a set of instructions, ask them to show you how to do it. In the role of teacher, children have to make sense of the information, mentally store it and manipulate it. It is an excellent way to boost working memory and with positive feedback, you are also promoting their social skills, trust and self-esteem.

So, here we have a few ways in which

• ‘What’s Missing?’ – place a number

you can actively support a child’s

of toys or household items onto a

working memory abilities and provide

tray. Once they have been viewed,

the foundations for learning. In the next

cover them and ask children to recall

edition of Great Health GuideTM, we will

as many items as they can. The more

focus on supporting long-term memory

items, the more challenging the

that provides the basis for our future

game becomes.

decisions and our sense of self.

• Go Fish or Uno card games are ideal, as they require children to hold a set of rules actively in their mind, as well as having to remember their own and other players cards.

Dr Janine Cooper is a Melbourne based Research

Neuropsychologist

with

a

speciality in memory and development.

For older children with greater self recall

Janine is the founder of Everyday Neuro

abilities, you can teach them to use

that uses podcasts, courses and workshops

strategies that maximise their working

to enhance understanding about the

memory capacity, such as the process

human brain, its function and ultimately

of ‘chunking’ that allows individual items

how this shapes human behaviour. Janine

of information to be grouped into larger

has numerous scientific publications and

units.

can be contacted via her website.

DISCLAIMER

GREAT HEALTH GUIDE | 49

to

Steps 5 Empowered

Parenting Kim Corley

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Kids Matters

IN

a world where parenting choices

embrace change, you’ll be amazed at

are getting harder to make, some

what your child will teach you along the

may consider ‘empowered parenting’ an

way. You will come out stronger, even if it

oxymoron. Parenting a child is often fraught

doesn’t feel like it at the time.

with being overwhelmed, insecurity, and a mother’s guilt. But it really doesn’t have to be like that. It is possible to become confident and feel in control, at least most of the time. So, here are my five steps to empowered parenting.

1. Embrace change

2. Don’t compare Every child is different, every parent is different and the dynamic between you and your child is different, to that of another mother and her child.

Some children need more sleep than others, some develop physical skills

Wherever you fit on the spectrum, it’s

earlier

fair to say, there will be some change

develop language first. Your child is your

involved somewhere along the way. The

child, and if they have their basic needs

phrase, ‘it’s easier to parent BEFORE you

met, they will respond. Let them learn

have children’, really rings true for most

at their pace. Comparison only leads to

of us.

insecurity. Resist it at all costs.

If you were carefree and acted on impulse

3. “Find your village”

before you became a parent, chances

It’s true that it takes a village to raise a

are you’ve learnt to become a little more

child. One person just doesn’t have the

structured in your routine now. Those of

skills needed to cover all bases. These

you who loved routine and a strict order

days, family is often spread around the

to things, will have to learn to loosen up

world, and it’s not as easy to access, but

a little. The ‘no soother needed’ parents

that doesn’t mean you have to do it alone.

end up using them. The attitude, ‘I’ll breastfeed until two years old’ doesn’t always work. If you’re a voracious reader, you may end up with a child who has to go a bit slower than you may like.

than

others.

Other

children

‘Find your own village’. Yes, this may take some work, but it’s well worth it.

The trick is to discover how you’d like to raise your child (i.e., the values that are important to you), and find like-minded

Changing with the needs of your child is

people. There are numerous parent

a sign that you’re learning and growing,

groups out there. As your child grows,

and that’s a good thing. If you can

you’ll add in ‘professionals’ as well. If you

DISCLAIMER

GREAT HEALTH GUIDE | 51

Kids Matters

find a lactation or sleep consultant you

them, but your gut says something else,

resonate with, add them to your village.

go with your gut. When you’re not sure

That also rings true for your favourite GP

which way to go, you need to do what

or paediatrician, and even the parents of

feels right for you and your child. You are

your child’s friends in the future.

the parent. As much as you feel you don’t

At a minimum you need someone to discuss parenting with (other than your partner), and a trusted babysitter!

4. Trust your instincts Trusting your instincts as a new mum may

know what you are doing, seek a second opinion, if there is something making you doubt what someone else is saying. You really do know your child best.

5. Tomorrow is another day

be one of the hardest things to do. When

When you have ‘one of those days’

you are racked with insecurity (which

remind yourself it is just that. One day.

happens to all of us) and a ‘professional’

One moment in time, and that moment

is saying one thing, and you don’t believe

will pass. Every day is an opportunity to

52 | GREAT HEALTH GUIDE

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Kids Matters start afresh. Sometimes you have to ‘let it go’. Sometimes not being so hard on yourself, and lowering your expectations, just a little, can really help you build the confidence to embrace parenting.

These five steps to empowered parenting will vary and that’s simply because there is no one-size fits all approach. Your parenting journey is YOUR parenting journey. The sooner you embrace it for what it is, and not what you expected, or wanted it to be, the sooner you’ll fall into empowered parenting and enjoy the journey.

Kim Corley

is

a

certified

baby

and child sleep consultant with a Bachelor of Science in psychology and pharmacology. She is also a Mum who believes in the healing power of sleep and has helped numerous families solve their sleep issues over the years. Book a free call to learn more about her sleep

packages. You can contact Kim via her website.

DISCLAIMER

GREAT HEALTH GUIDE | 53

© Antalya Developments Pty Ltd 2022 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).