Inform Magazine - July / December 2015 by GU Health

July â&#x20AC;&#x201C; December 2015

The CrossFit craze More than just a workout

The journey to recovery A rehabilitation program with a difference

Check mate Health checks for men

DELICIOUS raw bliss balls

CONTEN 08

10 FEATURES

FAVOURITES

08 Delving into the CrossFit craze

04 The Buzz

18 Recipes

06 5 Mins With...

24 In Focus

06 Q&A

26 Get Appy

07 Is It True?

27 Member Benefits

We explore the latest exercise phenomenon

10 Check mate What check-up’s should men do?

13 How much red meat should you be eating

Lifestyle tips to lower your risk of bowel cancer

14 A growing issue Dealing with your child’s mental health

17 The healthy school lunchbox Packing a healthy school lunch

20 The journey to recovery A rehabilitation program with a difference

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INFORM JULY – DECEMBER 2015

NTS

GM’s MESSAGE

Hello and welcome to the July – December 2015 edition of Inform. Who would believe it? We’re drawing to the end of another productive year. In this edition we take a look at men’s health and wellbeing. Check out page 10 for some tips on men’s health checks. On page 8, you’ll discover the CrossFit craze and the benefits of this community-based exercise. Drug and alcohol addiction touches us all one way or another, on page 21 we explore the peer-led recovery program at Odyssey House.

14 Managing Editor: Rachel Pace Features Editor: Rachel Pace Art Director: Jodie Griffiths Contributors: Beth Anderson, Sandra Helou, Jacqui Plozza, Chris Vorillas and Sarah Yancey. Inform is published by GU Health. This magazine may not be reproduced in part or in full without the written permission of the publishers. All expressions of opinion are opinions of the authors only and published on the basis that they are not regarded as representing the official opinion of Grand United Corporate Health Ltd (GU Health) unless expressly stated. GU Health accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication and readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing and interest.

An exciting new development that I’d like to share with you is a new member program we’ve designed to help tackle one of our country’s biggest health issues, mental health. Right now, in any one year, roughly one million Australian adults will suffer depression and over two million will experience anxiety. Worse still, 45 per cent of all Aussies will face having to manage a mental health problem over the course of their lives. After spending years searching the world for a program that’s shown evidence of recovery rates and reductions in hospital admissions, Remedy Healthcare – will launch a first of its kind program to tackle mental health in the private sector… It’s based on a program called Improving Access to Psychological Therapies that’s already helped more than 1 million people in the UK. We’ll provide more details on this important initiative in the next issue of Inform, so stay tuned. Until next time,

Gary Elliott General Manager, GU Health

Ph: 1800 249 966 Email: corporate@guhealth.com.au guhealth.com.au

Would you prefer to receive Inform in your inbox? Please email your name, membership number, mailing and email address to magazine@guhealth.com.au

Grand United Corporate Health Ltd (GU Health) ABN 99 002 985 033 GPO Box 2988 Melbourne VIC 8060

Re-think Reduce Reuse Recycle

Australian Bureau of Statistics (2008). National Survey of Mental Health and Wellbeing: Summary of Results, 2007 (4326.0). Canberra: Australian Bureau of Statistics. A Way Forward: Equipping Australia’s Mental Health System for the Next Generation (EY & Reach Out Australia 2015).

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INFORM JULY – DECEMBER 2015

The Buzz

Breast Cancer Awareness Month Mental Health Month

Make sure you take the steps to detect the disease in its early stages and encourage others to do the same.

Share your mental health promise online and support global mental health education, awareness and advocacy.

Find out more at nationalbreastcancer.org/ breast-cancer-awareness-month

Visit 1010.org.au

Movember In the month of November, we focus on men’s health awareness with the celebration of the moustache. Check out our story on men’s health on page 10.

To get involved, go to au.movember.com

Melbourne Cup Day

Remembrance Day

NOV

NOV 4

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INFORM JULY – DECEMBER 2015

International Volunteer Day A day to celebrate and raise awareness of the contribution that volunteers make to economic and social development at local, national and international levels.

For more information log onto volunteeringaustralia.org

World Diabetes Day

Led by the International Diabetes Federation to raise diabetes awareness and highlight the realities of living with the condition.

NOV

To find out more, visit idf.org

15-21

NOV

DEC

Skin Cancer Action Week With two in three Australians diagnosed with skin cancer by age 70, Skin Cancer Action Week is a reminder to all Aussies that sun protection and early skin cancer detection can be life saving.

For more details visit cancer.org.au

Merry Christmas

DEC

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INFORM JULY â&#x20AC;&#x201C; DECEMBER 2015

FAVOURITE

Q&A 5 Mins With... Name: Carolina Betancourt

Q: How do I know what’s covered under Health Management Services? Irene, WA

Position: Account Support Consultant Time with GU Health: 3 ½ years My role at GU Health involves... invoicing different corporate groups and maintaining a relationship with clients and brokers. People who know me would describe me as... fun, outspoken and some might say a tad too opinionated! Being part of the GU Health team has impacted my wellbeing by... making me more active. I am very competitive so I participate in FitBit challenges each week. This makes me go for more runs and walks than I normally would. Working in health insurance...has been a great experience. I’ve learned a lot and met some really wonderful people. I spend most of my time...crafting, reading, watching TV and playing touch rugby. The best advice I’ve ever been given is... just because you drop your phone doesn’t mean you then smash it against the wall. When you fail one day, pick yourself up and keep going, don’t write off the whole day or week. •

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INFORM JULY – DECEMBER 2015

If you have any questions about health insurance that you’d like us to answer, email them to magazine@guhealth.com.au

A: Some GU Health cover options include benefits for health management. To see if you’re covered, make sure that you refer to Your Plan Information. You can also go online and login to Online Member Services at guhealth.com.au.

What’s included under Health Management Services? Health management services include, but are not limited to, classes and programs targeting conditions such as: • • • • •

alcohol or drug addiction asthma mental health coronary health risk assessments

• • • •

weight management diabetes cancer injury prevention

What do I have to do so that I can claim for these services? So that you can claim benefits on health management services that are available under your level of cover, you’ll need to show that they are being used to help prevent or improve a specific health condition. It’s a legislative requirement that classes/courses can’t be covered if undertaken to learn a new skill or for recreational purposes. In addition, benefits are payable only if the service you’re claiming for isn’t covered by Medicare. When submitting your claim, you’ll need to supply a letter from your doctor or practitioner specifying that the service is required to manage a particular medical condition, and what the recommended length of the treatment is (where applicable). Alternatively, your doctor can complete a Health Management Form, which can be downloaded from our website at guhealth.com.au under ‘Forms and Publications’. The letter and/or Health Management Form is valid for a maximum of 12 months from the date the approval is signed. •

If you need further information, please call your Member Relations Team on 1800 249 966 between 8.30am and 5pm (EST) Monday to Friday, or email corporate@guhealth.com.au.

FAVOURITE

Is It True? Do detox diets actually work? Have you considered going on a detox diet? Jacqui Plozza, Clinical Team Leader and Accredited Practicing Dietitian from Remedy Healthcare Group explores the facts… Detoxing or cleansing diets aren’t new. Most involve fasting for a number of days then gradually reintroducing certain foods. Some use special herbal teas or supplements, while others encourage colonic irrigation or enemas to ‘clean out’ the colon. Those who support detoxing believe that it rids our body of toxins that build up over time. Other claims include weight loss and increased energy, achieved by ‘flushing’ the toxins from our body. Do I need to go on a detox diet? The idea that we need to follow a special diet, or cut out certain foods to help our body eliminate toxins is not supported by medical science. Furthermore, there‘s a lack of evidence to show what ‘toxins’ are actually being removed by detoxing, and how this occurs. In actual fact, healthy adults already have an excellent built in cleansing system to rid our body of waste. It includes our lungs, liver, kidneys, gastrointestinal and our immune system. They work round the clock to neutralise

and eliminate waste and toxins within hours of eating them. A lot of people do feel better after a detox diet, as they are usually avoiding ‘toxin-rich‘ foods at this time, which are more often than not ’junk food‘ and poorer dietary choices. In regards to weight loss claims, most detox diets involve restricting food intake and cutting out processed ’junk food‘ that is typically high in unhealthy fat, added sugar and energy. So naturally, weight loss occurs due to the restrictive nature of the diet. The concern with this is that the weight loss is temporary, and in the case of more extreme detox diets, is usually fluid and glycogen rather than body fat. Therefore, the weight is easily and rapidly regained once people return to regular eating patterns. What’s the bottom line? A tiny number of detox diets are healthy and focus on eating whole foods and reducing or removing foods that lack nutritional value. However, most include cutting out foods or restrictive eating for a short period of time.

In actual fact, healthy adults already have an excellent built in cleansing system to rid our body of waste. You wouldn’t need to go on a detox diet to reduce your weight or eliminate toxins if you followed a healthy, well balanced diet most of the time. There’s no point being ’healthy’ for a week or month. A detox diet should not be seen as the solution to long term poor dietary choices or lifestyle choices. It’s better to follow a healthy well balanced diet, high in fibre and plant foods and moderate in alcohol and foods high in unhealthy fats, added sugar and salt. After all, long term balanced and sustainable changes lead to longer term weight loss success. •

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INFORM JULY – DECEMBER 2015

FEATURE

Delving into the CrossFit craze Crossfit has swept the nation and the world over. Here we discover how beneficial it can be to your health and body. Words Chris Vorillas What is CrossFit? CrossFit is a community-based exercise that encompasses a strength, conditioning and endurance-based program within a workout. Exercises include Olympic lift progressions, basic gymnastic skills and high-intensity cardio, combined with many other movements

The workouts are constantly varied to help people work on their weaknesses while improving upon their strengths.

beneficial in day-to-day life. Participants complete what is known as a work out of the day or ‘WOD’, that’s tailored to reaching a specific goal. Exercises are geared to be functional rather than traditional gym workouts that isolate muscles groups. For instance, one day strength may be the focus, so exercises would include squats or deadlifts. Alternatively, if the focus is metabolic conditioning, aerobicbased workouts could include sprint training, box jumps, skipping and wall balls. This style of movement is a great form of cardiovascular training. The workouts are constantly varied to help people work on their weaknesses while improving upon their strengths. They generally last for 45 minutes to one hour and the majority of CrossFit gyms, or ‘boxes’ as they are commonly

referred to, do some sort of mobility work (using foam rolling and/or stretching) or activation work (resistance band work and body weight movements) to make sure the body is functioning optimally prior to the workout. The benefits The benefits of CrossFit are many. From a cost perspective it is much cheaper to do CrossFit than to have a personal trainer. Most boxes offer unlimited membership, so you can go to the classes as many times as you like within a week. If you’re looking to tone up, lose weight or get super human strength,

A typical CrossFit workout: 3 x Olympic lift-based movement Rest 10 x hand stand push ups Rest 30 x skipping rope jumps 8 x alternative dumbell overhead presses 10 x sit ups * To be completed for a total of 12 minutes for as many rounds as possible.

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INFORM JULY – DECEMBER 2015

Certain CrossFit boxes have coaches that have specific specialisations in their training. For instance, some coaches have a background in gymnastics, so they’re experts at teaching people the basics of ring work. Others have a specialisation in Olympic lifts, which means people can learn how to do certain Olympic-based moves such as the clean and jerk or cleans and snatches. So, if you’re bored of your traditional gym routine, jumping on the treadmill or cross-trainer, just doing the same bench press workout – CrossFit may be a great option for adding some intensity to your workout. •

Compared to individual training, CrossFit has been recognised for its ability to build strong communities of likeminded individuals with the same goals. Workouts become fun and even addictive.

CrossFit is a sure fire way to achieving it. Jon, one of the coaches at CrossFit athletic City in Sydney’s CBD, says “people who train in Crossfit are so much more aware of their bodies, using mobility and activation in order to progress and perfect more complex techniques”. Due to the varied nature of the workouts it’s one of the quickest ways to achieving a summer beach body by reducing body fat composition while increasing your muscle tone. More than just a workout Compared to individual training, CrossFit has been recognised for its ability to build strong communities of like-minded individuals with the same goals. Workouts become fun and even addictive.

Chris is a Sports Chiropractor and Active Release Technique (ART) provider. He’s the founder of Kinetic Healthcare kinetichealthcare.com.au

What to consider before you start CrossFit Like most fitness programs, CrossFit is not for everyone. • Consider your current fitness levels. • Familiarise yourself with weight, strength and circuit training before participating in a highintensity CrossFit workouts. • If you suffer from health conditions or you’re recovering from an injury consider other forms of fitness. • Consult your health care provider before participating in any fitness program, especially one as vigorous as CrossFit. guhealth.com.au

INFORM JULY – DECEMBER 2015

FEATURE

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INFORM JULY – DECEMBER 2015

Check Mate It’s a well-known fact that men are less likely to see their doctor for a health check-up than women. Words Sarah Yancey

Despite having one of the longest life expectancies in the world, Australian men could still do more to improve their health and well-being. 20s and 30s Top issues: infertility, sexually transmitted infections (STIs), mental illness, smoking, drug and alcohol abuse.

What to do: Blood and cholesterol Men with a family history of high blood pressure or heart problems should get their blood pressure and cholesterol check annually from their 20s. If there isn’t a family history, men should get a cholesterol check from 30 years of ages. STIs Depending on their lifestyle and medical history, men should be regularly screened for STIs when they start being sexually active. Mental health According to the Victorian Government’s Better Health Channel, depression affects both men and women, but what they experience and how they respond is quite different. Men tend to focus on the physical symptoms, such as feeling like tired or losing weight. They’re also more likely to say they feel irritable or angry, rather than saying they feel ‘low’. Men are also less likely than women to talk about their moods or how they feel emotionally. This is one reason why their depression is often not picked up by themselves or by others, including their doctors.

Further checks • Visit the dentist at least once per year • Make sure that you’re up-todate with vaccinations and immunisations (especially if you’re travelling) • Check your skin for changes every three months • Have your eyesight tested every two years.

According to the Prostate Cancer Foundation of Australia, men don’t get regular health checks because they: • Are scared that it will lead to a hospital visit • Are embarrassed to discuss their health issues • Find it too hard to get to see a GP because of limited opening hours • Just can’t be bothered making an appointment.

40s and 50s Top issues: heart disease, diabetes, smoking, alcohol abuse, depression. Men in their 50s are at great risk of developing prostate, bowel or kidney cancers.

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INFORM JULY – DECEMBER 2015

What to do: Heart disease Heart disease is the leading cause of death in Australia, with 19,766 deaths in Australia in 2013. According to The Heart Foundation, there is no single cause for coronary heart disease, but there are ‘risk factors’ that increase your chance of developing it. There are ‘modifiable’ risk factors (one that you can change) and ‘nonmodifiable’ risk factors (ones that you can’t change). Modifiable risk factors include: • Smoking • High total blood cholesterol • High blood pressure • Diabetes • Being physically inactive • Being overweight • Depression, social isolation and a lack of quality social support. Risk factors that you can’t change included increasing age, being male and having a family history of heart disease. It’s recommended that those aged over 45 years should see their doctor regularly for a heart risk profile. Diabetes If you’re overweight or have had high blood pressure and high cholesterol in recent years you should start testing from the age of 45. Prostate check Prostate cancer is the most common cancer among Australian men after skin

cancer, with more than 17,000 new cases diagnosed each year. It’s recommended that men ages 50 and over should talk to their doctor about prostate cancer and the tests available. If there’s a family history of prostate cancer, men should talk to their doctor from the age of 40. Kidney check Kidney cancer is more common in people over 55 years and affects more men than women. One of the most common symptoms is blood in the urine. If this occurs, men are advised to visit their doctor.

Further checks: • Go to the dentist at least once per year • Have your eyesight tested every two years • Check your skin every three months for changes. 60 plus Top issues: heart disease and stroke, diabetes, osteoporosis, prostate, colon, bowel and skin cancers and depression.

Bowel check

What to do:

The faecal occult blood test (FOBT) uses chemicals to check a stool sample for blood. If you’re over 50 you should have this test once every two years (or after you turn 40 if you have a family history).

Men continue to face similar issues that were exposed in their 40s and 50s and should continue visiting their doctor for regular screening. In addition to these screenings, men over 65 should discuss testing for osteoporosis and hearing loss. •

Further checks: • Visit the dentist at least once per year • Continue to have an eye exam every two years • Check your skin for changes every three months • Screening for depression with your GP • Screening for the risk of medication interactions • Screening for hearing loss.

References: Australian Government.(n.d.) Male Health. Retrieved September 30, 2011, from Australian Institute of Health and Welfare: http://www.aihw.gov.au/male-health/ Better Health Channel. (n.d.) Health Checks for Men. Retrieved September 15, 2015, from Better Health Channel: https://www.betterhealth.vic.gov.au/health/healthyliving/health-checks-formen Cancer Council of Australia. (n.d.) Prostate Cancer Foundation of Australia. Retrieved September 30. Heart Foundation. (n.d.). Heart disease. Retrieved September 7, 2015 from Heart Foundation: http://www.heartfoundation.org.au/SiteCollectionDocuments/Fact_Sheet_Heart_disease_2015. Mens line Australia.(n.d.) Depression retrieved September 30, 2011, from Mens Line Australia: https://www.mensline.org.au/

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FEATURE

Lifestyle changes that could lower the risk of bowel cancer:

How much red meat should you be eating?

Get at least five serves of vegetables a day. A staggering 90 per cent of the Australian population don’t eat enough vegetables. We need to eat more leafy greens, tomatoes, mushrooms, rather than things like potatoes or sweet potatoes.

The evidence is mounting around the connection between a high intake of red meat and the increased risk of bowel cancer.

Eat at least two serves of fruit a day.

Words Beth Anderson

Incorporate unprocessed grains and cereals in your diet to boost your fibre intake. Consume garlic and milk, both of which may be protective against bowel cancer. A clove of garlic and a cup of milk a day makes a difference.

Bowel Cancer Australia’s nutrition adviser Teresa Mitchell-Paterson explains how much red meat we should (or should not) be eating and why. How much red meat should we be eating to lower the risk of bowel cancer? First of all, I should explain what constitutes red meat. It includes beef and lamb—most people know that—but it’s also pork and, according to different organisations, goat, veal and kangaroo. In Australia, pork is not considered red meat for marketing purposes, but it is classified as red meat in international research. It also includes deli meat, such as ham and salami. Screening for bowel cancer “Medical guidelines recommend screening every one to two years from age 50,” explains Teresa MitchellPaterson from Bowel Cancer Australia. “But if you experience any changes in bowel habits or notice any overt signs such as mucous or blood in bowel motions, go and see your GP as soon as

possible. And if you have a family history of bowel cancer, you also need to see your GP for individual screening advice.” The suggestion from the World Cancer Research Fund (WCRF) is that we limit red meat to less than 500 grams (cooked weight) per week. You can go to a restaurant and order a 300-gram steak so just one of those a week, plus a little bit of deli meat each day, and you’ve already hit your recommended limit. To reduce red meat intake, what else should we be eating? Fish and plant foods; changing some of the meals throughout the week to a vegetarian option is always good. There’s a way of being a ‘good vegetarian’ and that is to combine some of your legumes with your grains so you get the complete set of amino acids. You can see this in different cultures, for example in India, where they might combine dhal with rice and in Mexico, where they might combine beans with corn. That’s an ideal option for somebody to have throughout the week, rather than just eating meat.

Maintain a healthy body weight. Body fat, particularly around the middle, increases the risk of bowel cancer. Aim for a BMI (Body Mass Index) between 18.5 and 25 or a healthy waist circumference, which is below 80cm for women and below 90cm for men. Increase physical activity. Aim for at least 30 minutes a day of brisk exercise that gets the heart rate up. If possible, raise that to 60 minutes a day. Reduce alcoholic drinks, with no more than two drinks a day for men and one for women, and have two days a week when you don’t consume any alcohol at all. Quit smoking; there’s a 38 per cent increased risk of bowel cancer for people who smoke more than 40 cigarettes a day. •

Republished with permission from Australian Unity Lifeplus.

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FEATURE

A growing issue How can parents be more proactive when it comes to their child’s mental health and what are the signs to look out for? Beris Ludwig, is a Toowomba-based child psychologist, who assists children and their families to develop skills and strategies for their mental health. Nowadays “anxiety is a frequent issue, as are problems with friendship and bullying” she says.

Sometimes events occur which can disrupt a child’s world. These events could range from a natural disaster, family breakdown, death of a loved one or pet, to moving house or school. Some children cope well, as do some adults, while others become anxious.

“Children become anxious when parts of their world become unpredictable or move out of their control. Young children in particular love structure, routine, and, in some cases boring predictability. This gives them a feeling of being loved and safe. As children get older, their brains mature and they need to explore the world in a more independent way. If the home base is stable and predictable, their explorations will tend to occur more confidently”, explains Ludwig.

What can a parent do?

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Ludwig explains that children’s brains are still developing and they may not have the ability to ‘read’ what is happening to their body, they may not even know why they are feeling those emotions or behaving in a certain way, and they may not have the vocabulary to describe what is happening. “As a parent, you can make a note of when your child is most avoidant and when they complain of headaches or stomach aches (where

INFORM JULY – DECEMBER 2015

were you going or what were you planning to do at those times?). You can also [subtly] observe their free play, as children often use their toys to act out their worrying situations. Ludwig’s advice is to try and identify patterns to these behaviours to gain insight into what is causing your child to be anxious. If you’re able to identify the source of their anxiety, discuss this with them, using language appropriate to their age and level of understanding. Stick-figure drawings can also help in the discussion or explanation. If a child’s anxiety appears to be quite deeply embedded, seek the assistance of a professional, such as a psychologist who specialises in working with children. Remember, too, that children reflect

What a parent or carer may notice if their child is anxious: • Changes in sleep behaviours – going to bed, delays in falling asleep, waking during the night, nightmares, not wanting to sleep alone • Increased complaints of stomach aches and headaches, particularly when the child is about to do a certain activity • Lots of worries and requiring lots of reassurance • Fears and avoidance of situations • Non-compliance.

your emotions, so their anxiety could be a reflection of your anxiety – what is happening in your life to make you anxious? It may be that if your anxiety is resolved, your child’s anxiety will also be resolved. Bullying The word ‘bully’ can conjure up a variety of memories and emotions in many people; whether they have been bullied, a witness of bullying, a participant in bullying, or even been a bully themselves. “The traditional view of a ‘bully’ is that of an individual, generally a male, who has aggressive traits that, given the right conditions will manifest as aggression towards others. That girls could also be bullies, and that bullying also occurs

outside the school-yard in many areas of society, were traditionally not given consideration,” says Ludwig. Research has found that bullying occurs in numerous situations, across all levels of society, and can be instigated by males or females. A bully is often one of the most popular, but maybe not be the most liked, student. That person, the bully, is trying to preserve the social order by ‘picking on’ those who are different in some way (behaviour, clothing, appearance or way of speaking). Once identified as ‘different’, a child becomes a ‘victim’. These kids may not fit the group view of what has been identified as the ‘social norm’, and this view of their difference enables bullies and their allies to justify

the harassment. These victims are identified as weaker and defenceless easy targets. “Although both boys and girls use minor harassments, such as namecalling, isolation, minor pushing and shoving, the general nature of bullying differs between the sexes,” says Ludwig. “Girls are more covert, using relational and exclusionary tactics. They are often very subtle with how they bully, even giving the appearance of being a ‘friend’ to the victim in front of the teacher. Not only does this stop the victim from dobbing (which also brings further bullying) but the teacher won’t believe what the victim says anyway.” Also on the rise is cyber bullying, which is very different to school-yard face-to-face bullying. The motivation and retaliation are different and bully has a

If a child’s anxiety appears to be quite deeply embedded, seek the assistance of a professional, such as a psychologist who specialises in working with children. guhealth.com.au

INFORM JULY – DECEMBER 2015

Emotional development To better enable children to manage their emotions, you can support them on their journey by: building a vocabulary of emotions, labelling emotions as they occur; e.g., Playing with friends makes you happy; We felt sad when Grandma and Grandpa had to go back home after their holiday with us; I bet you were angry when your little brother tore up your painting. identifying the body symptoms associated with each emotion; e.g. When I am sad = I move slowly, my shoulders and arms are droopy, I have a sad face; When I am worried/anxious = my heart rate is fast, I want to run away and hide or stand and yell, my face might go red, tummy feels sore / I get butterflies, legs get shaky. discussing appropriate responses to each emotion and complement your child when they choose a good response, particularly after being angry and they’ve calmed down. expanding the vocabulary and situations for each emotion; e.g. Happy = glad (playing a game), content (hugging mum), excited (going to a birthday party), cheerful (received a good mark on a spelling test).

perception of anonymity. Interestingly, however, most children or victims know the perpetrator. Ludwig says that there are many programs with extensive online resources that have been developed in an effort to reduce bullying. “The most successful of these focus on appreciation and acceptance of difference. Research has

found that in classrooms and homes where teachers and parents accept and celebrate difference, teaching and modelling this to the children in their care, the children are more tolerant. The incidence of bullying reduces significantly.” Developing resilience in your child to enable them to resist becoming a victim is the desire of parents the world over. Encourage them to build friendships, join sporting and other interest groups outside of school, identify and develop personal strengths and interests, encourage individuality while understanding and supporting their need to ‘fit in’. Encourage tolerance for those who are different, and believe them when they want to talk about what the ‘mean’ kids are doing. How can therapy with a psychologist help your child? Children are generally a little wary with whom they can trust – their world is still relatively close, with family, long-term family friends, teachers and schoolmates in their world of trusted others. Meeting someone new who they have been encouraged to share their ‘worries’ with can be daunting so initially, time is spent building a relationship. Once trust builds and the relationship develops, “the psychologist will take care to listen carefully and in a nonjudgemental way “to all the child has to

say,” explains Ludwig. Psychologists who work with children use a variety of strategies, often play or art therapy, as these enable children to express their worries without words. Patterns in how the child plays help the psychologist to identify possible causes and better assist the child to manage their worrisome thoughts, working towards healing and building resilience for the future. Supporting children’s mental health and wellbeing Children thrive when they are in a loving environment with clearly-defined boundaries and routines. When they know they are loved, can trust the people around them and share experiences with them, they will develop into resilient young people. Building memories together builds positive relationships that last a lifetime. •

If you have extras cover with GU Health, view the psychology and counselling benefits you may have available by visiting guhealth.com.au and logging in to Online Member Services.

References: Danby, S., Butler, C. W., & Emmison, M. (2011). ‘Have you talked with a teacher yet?’: How helpline counsellors support young callers being bullied at school. Children & Society, 25(4), 328-339. doi: 10.1111/j.1099-0860.2011.00379.x Davies, B. (2011). Bullies as guardians of the moral order or an ethic of truths? Children & Society, 25(4), 278-286. doi: 10.1111/j.1099-0860.2011.00380.x Parenting Research Centre. (2015). Raising Children Network. Retrieved 25 July 2015, 2015 Thornberg, R. (2011). ‘She’s Weird!’ - The social construction of bullying in school: A review of qualitative research. Children & Society, 25(4), 258-267. doi: 10.1111/j.1099-0860.2011.00374.x Thornberg, R. (2015). Distressed bullies, social positioning and odd victims: Young people’s explanations of bullying. Children & Society, 29(1), 15-25. doi: 10.1111/chso.12015

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FEATURE

The healthy school lunch box Tips to help enhance your child’s energy levels and learning capabilities.

Healthy snack foods for a school lunch box Protein foods • • • •

Boiled egg 3 bean salad Bean sprouts Cheese

• • • •

Chicken leg Roast beef Yoghurt Milk

Fat (limit in overweight children) • Use butter as a buffer between bread and fillings • Avocado • Olives

Fluid • Fruit juice (dilute fruit juices with water) • Bottle water • Tea flask (in winter)

Iron-rich foods • Beans and sprouts • Chicken, fish and meat • Eggs

Vitamin A-rich foods • Carrot sticks • Mango

•

Peach

• B vitamins are found in a wide variety of meats, grains and vegetables. • Vegemite

Vitamin C-rich foods •

Citrus fruit

The packed school lunch is an important part of every child’s daily nutritional routine. Nutrition knowledge and creativity need to be applied when planning school lunches to help ensure an active school day and a healthier, brighter child.

Nutrition and learning

Iron

Energy

Iron deficiency can result in anaemia. Anaemic children exhibit poor cognitive (thinking) function, have a decreased level of alertness and exhibit disinterest in learning.

Caloric intake is important during the early hours of the day to prevent hunger and hypoglycaemia (low blood sugar levels). Hungry children have a decreased attention span and cognitive function. Carbohydrate and fat-rich foods supply energy in the diet.

Protein Protein deficiency has been found to lower school performance and decrease physical and mental development.

Fat

Vitamin B-rich foods

• Berries • Apples

School is a place of learning and activity and is probably where your child expends the most energy during the day. A good breakfast alone is not enough to sustain your child through an active day – a midmorning snack is required for optimum functioning. In many cases, school tuck shops sell foods such as potato chips, chocolates and fizzy drinks – the kind of nutrition that provides calories, but little else of value.

Essential fatty acids play a huge role in proper brain development and the enhancement of learning.

Water Adequate fluid intake is essential to prevent dehydration. Dehydration causes listlessness and a decreased concentration span.

Vitamin A Vitamin A plays a role in immunity. Vitamin A deficient children are at an increased risk for infections, leading to an increased number of school days missed.

Vitamin B complex The B complex vitamins help the body to utilise energy effectively, for optimum cognitive function. B complex vitamins also help to reduce stress levels during tests and exams.

Vitamin C Vitamin C helps protect children from colds and other respiratory illnesses. •

References: Republished with permission from Australian Unity Wellplan Online

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INFORM JULY – DECEMBER 2015

RECIPES

Raw ‘zoodles’ with warm tomato and olive sauce GF

Try this great alternative to traditional wheat pasta.

VEG

Ingredients Preparation: 10 minutes

Cooking time: 20 minutes

Serves: Approx 4

For the zoodles 4 x medium zucchini Sauce

Method:

1 kilogram fresh roma tomatoes

1. Wash all the vegetables well.

1 purple onion

2. Heat olive oil in a non-stick frypan and add finely chopped onion. Cook slowly on low heat until the onion becomes translucent ( approx 10 minutes).

1-2 garlic cloves

3. In a high-speed blender, place fresh tomatoes, semi-dried tomatoes, pine nuts, thyme, salt, pepper and coconut oil. Blend on high speed until it forms a thick liquid consistency.

2 tablespoons olive oil

4. Place the blended sauce into the frypan with the cooked onions and cook on a slow-to-medium heat for a further 15-20 minutes, stirring regularly.

6 twigs fresh basil

5. While the sauce is simmering, cut the ends off the zucchini and place them into either a spiraliser or mandolin to make the zoodles. Place zoodles aside onto a serving dish.

¼ cup pine nuts

6. Take the sauce off the heat and mix in the finely-chopped basil and olives.

4 semi-dried tomatoes 1 tablespoon coconut oil 4 twigs fresh lemon thyme 1/ 3

cup halved kalamata olives

Pink Himalayan salt and pepper to taste 2 tablespoons pine nuts

7. Taste and adjust salt and pepper as required. 8. Put warm sauce on top of the prepared zoodles. 9. Top with Pine nuts and drizzle with a little virgin olive oil.

TOP TIP

Himalayan rock salt is salt mined from the Punjab region of Pakistan, 300km from the Himalayas. Moderate consumption of salts such as Himalayan Pink salt helps the body’s nerves and muscles to function correctly as well as being a key factor in the regulation of water content in the body. 18

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INFORM JULY – DECEMBER 2015

A spiraliser is a useful kitchen tool. You can purchase these at any good kitchenware shops. Make the most of your vegetables, with this low-carb alternative, great for pasta dishes, stirfries and salads.

Coconut, goji and chocolate raw bliss balls DF

These guilt-free sweet treats can be enjoyed at any time of the day! Preparation: 10 minutes

Cooking time: 20 minutes

Ingredients 2 cups nuts (Brazil, macadamia, cashews)

Serves: Approx 4

½ cup raw (unheated) cocoa powder ½ cup virgin coconut oil 1 cup medjool dates (about 10)

Method:

½ cup rolled oats

1. Place nuts into a high-speed blender and blend on high until they form a nut butter consistency.

¼ cup goji berries

2. Continue by adding the dates and blend well.

¼ cup cocoa nibs

3. Add into the nut and date mixture, the coconut oil, cocoa powder, oats, goji berries, vanilla and salt. Blend well for a few minutes until mixture is smooth.

1 tbsp chia seeds

4. Transfer mixture into a bowl and then add the bukinis, cocoa nibs and chia seeds. Mix thoroughly and then place mixture into the fridge for 10 minute to harden slightly.

Pink Himalayan salt, a pinch

¼ cup activated buckwheat (bukinis)

1 ½ teaspoon raw vanilla powder Topping

5. Once the mixture has hardened into a dough consistency, take out of the fridge and continue by rolling into small balls (about a tablespoon size).

Sesame seeds, cocoa powder and coconut to roll bliss balls in.

6. Roll bliss balls into either sesame seeds, cocoa powder or coconut, then place into the freezer to set. Once set, store them in the fridge.

TOP TIP

Despite its name, Buckwheat is not actually wheat, or even a grain. Known as a pseudo-cereal it is related to rhubarb and its fruit belongs to the Achene family which includes strawberries and buttercups. To activate the Buckwheat and create Buckinis it is soaked, washed and rinsed, then dehydrated at a low temperature, allowing for easier digestion and absorption of nutrients.

These recipes have been shared by Louise Mussington, a Holistic Wholefood Chef. For more of her delicious healthy recipes go to nourishwithlouise.com guhealth.com.au

INFORM JULY – DECEMBER 2015

FEATURE

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INFORM JULY – DECEMBER 2015

The journey to recovery Although often a taboo topic that Australians still prefer to ignore, when it comes to escaping the dark hole that is drug and alcohol addiction Odyssey House Victoria is a beacon of light for many and their families. Words Sandra Helou

With people bustling about in the kitchen, filing through administrative tasks in the office and tending to the 14.59 hectare property, it would be easy for anyone dropping in to visit Odyssey House to mistake it for just an ordinary place of business. Seeing the cleanly shaven and welldressed residents might come as a surprise for those who have preconceived ideas of what addiction looks like, because this once catholic seminary is a temporary home for a community of everyday people recovering from drug and alcohol addiction. The reality is that addiction doesn’t discriminate – ‘that guy’ is someone’s father, son or brother. In fact, when the founder of Odyssey House Victoria, Nigel Dick, former head of Channels 7 and 9 found out his son had an addiction to heroin he researched Odyssey House in the US and Sydney, and with the support of a group of fairly influential Australian politicians and business leaders, Odyssey House opened its doors in 1979. Framework for success Odyssey House’s Residential Rehabilitation program runs as a therapeutic community, providing live-in treatment for adults, couples and parents with their children (up to 12 years of age). “A therapeutic community is basically a peer-led program, so you move up through the program based on whether your group feel that you’re being honest in the program and that you’re pulling your weight. If they don’t, you don’t move up in the program,” says Head of Development at Odyssey House, Janet Beaumont. “The residents also have a

role in contributing to the functioning of the community through work. As they excel in the program, the more senior members of the group take on leadership roles in various departments such as the business office, children’s centre, property development and maintenance, and the kitchen. The senior members check on who is doing which jobs for the day, because everyone works Monday to Friday from nine till five, in conjunction with their private and group therapy.” Each resident also has access to a variety of professional staff including counsellors, psychologists, psychiatrists, GPs, nurses and social workers. They each have a recovery plan and they all participate in the decision making of the community. Usually people stay for three to four months on average but it could take someone up to 18 months to go through the whole program. However, Janet believes any period of time spent in the program is of benefit. “Everyone will leave with at least some key learning experiences and tools that will help them to cope back in the community.” Odyssey House operates in Victoria but is a separate organisation in New South Wales. In Victoria there is also a short-term facility in the regional area of Benalla. “We found that for people in those regional areas coming to the city can be quite daunting so the six-week program is designed for them. If they then feel that they would like to continue afterwards they can come to Melbourne. We would definitely like to expand this program into other regional areas such as Gippsland, Mildura and Barwon,” explains Janet.

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INFORM JULY – DECEMBER 2015

Family support One of the features that sets Odyssey House‘s Therapeutic Community apart is the 32 beds allocated to families. These families participate in parenting and family strengthening groups and activities, while children attend an on-site child development centre and/or local kindergartens and primary schools. Families are provided with a residence on the property apart from the rest of the community where they can be responsible for caring for their children and navigating responsibilities such as bedtimes and behaviours in a private environment. Six beds are also allocated to the Koori woman’s justice program to keep Koori women and their children out of the justice system. This has been extended into a two-year program. Reaching out Odyssey is split into residential services and community based programs. “We have more workers in the community 22

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than we do in the residential services,” says Janet, “so basically people can still work, live and function in the community with our support.” Most of the community-based programs provide counselling services, but there are also specific programs where Odyssey goes into homes where there is drug use and children, to provide in-home parenting and family support. There is also a youth team for those who are 12 to 25 years of age. Youth team workers are based in community schools where young people have dropped out of mainstream education, possibly because of family issues or their own drug and alcohol issues. The workers are there for a day or half a day per week so troubled youth can pop in and speak to them rather than travelling to Prahran, where the youth team is based. This creates better access and ensures it’s easy for these young people to get help. But Janet admits that maintaining these effective programs can be a mission despite government funding

INFORM JULY – DECEMBER 2015

People can still work, live and function in the community with our support. and resident contributions. “We don’t have the networks to be able to do fundraising events because drug addiction polarises people – we’re not a warm and fuzzy charity but we are very accountable. We have a number of worthwhile areas people can choose to support such as the veggie garden, which contributes to the residents’ meals; the chickens, which we find are very therapeutic to have on the property; or software for school kids to be able to come home and do their homework.” The reality of addiction Overall, research shows that a health and wellbeing approach to addiction is more

cost effective and gets better results than a law and order response. People with a substance use disorder typically have a range of underlying issues such as poor mental health, family violence, childhood abuse and trauma, poverty and homelessness. Both sad and alarming is the fact that 80 per cent of people who access Odyssey’s residential program have been either sexually abused or physically abused as a child. “Helping people to develop and maintain positive, healthy relationships and manage their emotions are key to sustainable recovery,” says Janet.

Did you know? An Australian dies every 24 minutes from drug or alcohol use. An independent study has found that residential rehabilitation saves the community on average, $1 million for every person treated over their lifetime. Crystal Methamphetamine (ice) is now the main drug of choice for 33 per cent of the people who come to Odyssey for help. Alcohol is 32 per cent; heroin 14 per cent and cannabis is 13 per cent. For some, alcohol and drug use exacerbates mental health issues, while others use these substances in an attempt to ‘self-medicate’ or manage their symptoms.

“There’s probably something wrong with her brain. You know her mother is an alcoholic”. This comment is one of Chloe’s earliest memories. They were the words spoken about Chloe by one primary school teacher to another. She didn’t even know what an alcoholic was. The comment was made because she was the only child in the class who didn’t know her home address. She was just five years old. Chloe has lots of memories of her childhood. Her parents separated when she was just two. She remembers trying to get her mum out of bed each morning so she could help get her ready and take her to school. This happened most days, and most days she was late for school. Chloe remembers the nights when she would ask her grandma if she could stay up late, and wait for her mum to return home from her job as a bartender. Grandma would tuck her into bed and reassure her that everything would be alright. Chloe still remembers the vivid nightmares she used to have of her mum lying dead across a bar, never to come home again. While her fears were never realised, Chloe’s childhood was filled with anxiety about her mum’s wellbeing and concern about being abandoned.

After a while, the local school crossing lady noticed what was happening and began to help Chloe get to school on time. One morning, the crossing lady brought another woman along with her. This would be a turning point. Chloe later guessed that she was a case worker from child protection. She told her Mum that, “if she didn’t get her act together, they would be taking Chloe away from her.” This was the catalyst her mum needed. They soon moved into a short-term, residential rehabilitation program together, and Chloe’s mum began her journey to recovery. Whilst this story is common among the families that Odyssey House works with in our programs, it doesn’t end there. Chloe’s mum did overcome her drinking problem, find work, and go on to live a full and meaningful life, but the effect on Chloe was longer lasting. She started her own counselling at age eight, but her issues with anxiety persisted. At age 17, Chloe came to see our Youth Services Team. She was smoking marijuana heavily and binge drinking every weekend. The evidence suggests that children like Chloe are at higher risk of developing their own addictions and mental health issues. However, following two months of work with Chloe, she’s finally learned to manage her anxiety without turning to alcohol or other drugs, and she is much more positive about her future. •

References: Rae – Economic Impact of Residential Treatment for AOD addiction in a Therapeutic Community: odyssey.org.au/images/files/brochures/Publications/Odyssey%20House%20 Victoria%20Economic%20Benefits%20June%202013.pdf

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INFORM JULY – DECEMBER 2015

IN FOCUS

A step in the right direction

Charlotte Bodell, a podiatrist at Elevate Clinic talks to Inform about the medical allied practice of podiatry. An introduction to podiatry Podiatrists specialise in the prevention, treatment and rehabilitation of feet, ankles and lower legs, or, as Charlotte Bodell from Elevate Clinic sums it up, “Podiatry is the study and treatment of the lower limb.” Management of foot problems will vary, but may include a variety of physical therapies, the use of instruments and tools and the prescription of shoe orthotics. Podiatry is not a new occupation, with professional care of the feet documented as far back as 2400BC in ancient Egypt. The profession continued to grow over the centuries, taking on the name of Chiropody, (before becoming known as podiatry) and there are records of the King of France, Napoleon and Abraham Lincoln each employing personal Podiatrists to care for them. In Australia, the profession gained legitimacy in the 24

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early 1900s and currently there are over 4,300 registered practitioners across the country. Common treatments in podiatry With 52 bones, a network of 38 muscles, 66 joints and 214 ligaments, the feet are one of the most complex areas in the body and the Australian Podiatry Association estimates there are over 200 identified lower limb conditions. “Anyone with a foot or ankle problem, or concerns about their feet might benefit from seeing a podiatrist,” Charlotte says. “We see patients of all ages from infants and children to adults and the elderly.” Charlotte says that many of the conditions she treats remain the same year round with common ailments including aged care; sports medicine and general foot care like corns, callouses and ingrown toenails, which

INFORM JULY – DECEMBER 2015

would usually be treated through noninvasive surgery. However quite a few ailments will change with the seasons. “In winter you see a lot of chilblains, which occur when you go from hot to cold temperatures suddenly. In summer I will treat a lot of nail problems, heel pain and hard skin,

Podiatry is not a new occupation, with professional care of the feet documented as far back as 2400BC in ancient Egypt.

In answer to the age old question of gender and foot pain – in Charlotte’s experience – yes, women do get more foot problems. She says this is largely due to the shoes they wear, with many women having a lifelong pattern of high heels. often as a result of people wearing shoes with no support. People also tend to increase their exercise levels in the summer months, which can lead to strains, fractures and shin pain.” In cases like this, treatment would usually include stretching, muscle strengthening, advice on correct footwear, and possibly an orthotic device. In answer to the age old question of gender and foot pain – in Charlotte’s experience – yes, women do get more foot problems. She says this is largely due to the shoes they wear, with many women having a lifelong pattern of high heels. However men are not without their own issues, being more likely to present with sporting injuries and taking longer before seeking medical treatment.

tip top shape with these suggestions:

“Anyone with a foot or ankle problem, or concerns about their feet might benefit from seeing a podiatrist.

• Get the right footwear: Shopping for shoes is best done in the afternoon; your feet tend to swell a little during the day and its best to buy shoes to fit. Have your feet measured each time you shop for shoes and do this while you are standing.

How you can get fitter feet

• Look after your nails: Nails that become too long can press against the end of your shoe and cause soreness, infection or ulceration. Toe nails that have been poorly cut can also become ingrown. Trim your toenails straight across with clippers specially designed for the purpose. Leave them slightly longer than the tips of your toes.

Prevention is usually better than cure and foot care is no different. Keep your feet in

• Keep your feet moisturised: Apply a rich hydration skin cream over

the feet to help add moisture and increase circulation. Make sure not to apply cream in-between toes as this can cause fungal infections. • Get checked out: If any skin, nail conditions or generalised foot pain occur in your feet, see a podiatrist or a medical practitioner right away. •

Looking to find a podiatrist near you? Visit guhealth.com.au and search our ‘Find a provider’ tool that will help you find a podiatrist in your area. References: Wikipedia: https://en.wikipedia.org/wiki/ Podiatry Podiatry board of Australia: podiatryboard.gov.au Australian Podiatry Association: NSW & AST podiatry. asn.au

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FAVOURITE

Get appy Check out these apps designed with men’s wellness in mind. 1

Tabata-Timer: FREE Description: Based on the Tabata method, this app uses interval training to give you a thorough workout.

Kumu: FREE Description: Access a real-life wellness coach who’s dedicated to helping you achieve your wellness goals.

Allows you to:

• organise your reminders anywhere between five minutes to two hours • personalise your alarms • see how you’re tracking and how long that you have until your next break

• get the motivation to help you achieve your health and wellness goals • access health and wellness tips in the comfort of your own home • text, and video chat your coach

Suitable for: Anyone with a passion for fitness.

Suitable for: For those who need support, guidance and motivation to simply have more energy, or just learn how to eat better.

Use it on your: iPhone, iPad and iPod touch

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GymGoal 2: $7.49 Description: Sets out your workouts and helps you reach your goals in strength, muscle size as well as weight loss.

Paleo Diets and Recipes: FREE Description: This app provides a great introduction to paleo-inspired recipes and cross fit training. Allows you to:

Allows you to: • have access to 280 exercises with animations and step by step instructions • download the exercises, so that you can access them without internet connection • track your body measurements Suitable for: Those who want access to a flexible workout planner and tracker. Use it on your: iPhone and Android

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• browse recipes for beginners with accompanying pics • keep informed with daily posts from leading online paleo resources • tune into regular Paleo podcasts • watch videos on caveman diets and crossfit exercises Suitable for: People interested in trying out the paleo lifestyle. Use it on your: AndroidTM

FAVOURITE

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