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). 4 | GREAT HEALTH GUIDE
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You’re ambitious, highly skilled and focused, but perhaps that breakthrough seems to be just beyond you. What’s preventing you from making progress? Or perhaps you feel you’ve lost that flare you once had. At Being All You Can Be, we believe that greatness is in every person. We specialize in human potential and delight in partnering with our clients to see them move beyond excellence. Kathryn Dodd, Human Potential Consultant
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Kathryn Dodd provides a solid platform to partner with her clients to discover solutions, build strategic plans which leads to transformational results. 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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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
BUY NOW
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
BUY NOW
Thriving Mind: How to Cultivate a Good Life (Wiley) is now available for purchase. 18 | GREAT HEALTH GUIDE
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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.
22 | GREAT HEALTH GUIDE
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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. SUBSCRIBE
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
26 | GREAT HEALTH GUIDE
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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.
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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. 34 | GREAT HEALTH GUIDE
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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. 42 | GREAT HEALTH GUIDE
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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
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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
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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).
