I S S U E 10 | M AY 2 02 2
WELLBEING VIDEOS & INFO FOR YOU AND YOUR FAMILY
Ageing gratefully. Former Bond Girl Jane Seymour, 71, shines light on dementia in her latest film
The ugly side of cosmetic medical beauty treatments
Hacks for not being hacked: Don’t be a victim of escalating cyber crime
Deadly dangers of fad diets
Beware the power of your thoughts – they can make or break you
Comparison, the thief of joy – the dark dimension of social media
Exercise for unwinding the anxiety spiral
ISSUE 10
Welcome Welcome to Issue 10 of Thrive – An unbelievable summer (on many different levels!) If time has felt like it has flown this year already, then you are most definitely not alone! 2022 has dished up yet another year that has bought out the best in humanity when confronted with incredible natural disasters which on the back of the last 2 years, truly demonstrates just how resilient we have become! From the team at Thrive, we are uber focused on the positive side of what the future will bring us all, and from our Issue 9 well wishes of hoping your plans, aspirations and goals will be met, we sincerely hope you are well and truly on your way! Issue 10 brings to you a set of topics that facilitates an awareness of life getting back to normal as we start to engage with the services and lifestyles that we were comfortable with before the significant changes experienced – life back to normal you say! Exercise for unwinding the anxieties felt, being aware of the power of your thoughts, hacks for not being hacked as cyber crime becomes more and more prevalent, understanding the impact of fad diets, are key areas we hope will ensure we have a firm grasp on the now with an achievable plan for the then. Our cover story is the beautiful Jane Seymour, who as a former Bond Girl discusses what it means to age gracefully and shines the light on the challenges of dementia in her new film. We are very much looking forward to continuing our vision of bring you Australia’s premier Health and Wellbeing content. 2022 continues to be and will be a fantastic year! Thank you for your continued readership, stay strong and THRIVE ON! Anthony & Lachlan
PUBLISHED BY Thrive Magazine | www.thrivemagazine.com.au CONTACT US 105 Carpenter Street, Brighton, Victoria 3186 Phone: 03 9592 8986 PUBLISHERS Lachlan McPherson & Anthony McCabe EDITOR Jenni Gilbert PRODUCTION Mick Carney Blue Banana Designs - Kelsie Spies CONTRIBUTORS Dr Michael Molton, Sophie Scott, Dr Natalie Flatt, Steven Johnson, Katie Missingham, Amanda Christensen
ISSUE 10
Inside CELEBRITY SPEAK
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AGEING GRATEFULLY. FORMER BOND GIRL JANE SEYMOUR SHINES LIGHT ON DEMENTIA IN HER LATEST FILM ROLE
BEAUTY
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THE UGLY SIDE OF COSMETIC MEDICAL BEAUTY TREATMENTS AND HOW TO AVOID THEM
SPECIAL FEATURE
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GETTING THE BEST IN LIFE FROM YOUR “NEW NORMAL”, POST-COVID
SPECIAL FEATURE
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COMPARISON, THE THIEF OF JOY – AND WHY TO TAKE SOCIAL MEDIA POSTS/BOASTS WITH A SHAKER OF SALT
WELL MIND
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ARE YOU AN IMPOSTER? WHY BELIEVING YOU ARE IS SABOTAGING YOUR LIFE
MONEY
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HACKS FOR NOT BEING HACKED: DON’T BE A VICTIM OF ESCALATING CYBER CRIME
WELL MIND
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BEWARE THE POWER OF YOUR THOUGHTS – THEY CAN MAKE OR BREAK YOU
FITNESS
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EXERCISE TO UNWIND THE ANXIETY SPIRAL
HUMANITARIAN
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SHOWING R.E.S.P.E.C.T FOR CHARITY – IF YOU WOULDN’T GIVE IT TO A MATE, DON’T DONATE!
HUMANITARIAN
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THERE ARE SMALL, YET VITAL, THINGS WE CAN DO TO HELP AMID A GLOBAL CATASTROPE
WELLBEING VIDEOS
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WELLBEING RESOURCE VIDEO CENTRE Oprah Winfrey on the power of gratitude The healing power of pets
NUTRITION
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DEADLY DANGERS OF FAD DIETS
NUTRITION
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KEEP IT REAL WITH WHAT YOU EAT. ELIMINATE MARKETING PLOYS FROM YOUR DIET FOR GREATER HEALTH AND HAPPINESS!
NUTRITION
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JUST WILD! TAKING A DELICIOUSLY DOWN TO EARTH APPROACH TO FOOD AND LIFE INCLUDING RECIPES
CELEBRITY SPEAK
The “Invisible"” PANDEMIC
WHILE DEMENTIA IS A GROWING PROBLEM, MORE COMMON IN OLDER AUSTRALIANS, IT IS NOT A NORMAL PART OF AGEING. IT CAN BE TREATED AS AN EMBARRASSING “AILMENT”, WITH SUFFERERS ISOLATED FROM FAMILY AND FRIENDS. THERE IS NO CURE, BUT COMPASSION, UNDERSTANDING AND EDUCATION ARE KEY.
A poignant tale hit our cinema screens in late February. In Ruby's Choice, you may have to blink twice to recognise Golden Globe-winning film, theatre and TV actress Jane Seymour, OBE - the one-time Bond girl (Solitaire in the 1973 movie Live and Let Die, with Sir Roger Moore) or from iconic TV roles in Dr Quinn Medicine Woman and mini-series East of Eden. Ruby's Choice was financed by renowned Australian philanthropist Sir Owen Glenn through the Glenn Family Foundation. He pledged 50 per cent of profits to be donated to dementia research.
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"Dementia is a growing problem which gets very little attention from the community at large," Sir Owen said. "It is treated as an embarrassing ailment and sufferers are isolated from family and friends.” A drama with comedic overtones, the movie tells the story of Ruby, a loving grandmother who suffers from dementia, and follows three generations of strong Australian women. Jane, 71, signed on for the project because of a personal connection with dementia. In 2014
CELEBRITY SPEAK
"My aim was to carefully portray dementia in a highly accurate and respectful way. " - Acclaimed film, TV and stage actress Jane Seymour OBE she served as executive producer on the award-winning documentary film Glen Campbell: I'll Be Me, which told the story of the country music legend dealing with the effects of Alzheimer's disease during his farewell tour in the US, Australia and Europe. She also drew on family experiences to play Ruby, over the past few years having been an avid campaigner raising money for Alzheimer's research charities since losing her uncle and ex-husband's aunt to the devastating condition. The actress has since become a global honorary ambassador for the Australian charity Dementia Foundation for Spark of Life - the official charity partner for the film.
Jane called it the "long goodbye", and that went tend to forget that people with dementia are still human, who still need to be loved, accepted and included in society.
"A lot of movies have been made about dementia and Alzheimer's and they are downright depressing," Jane says. "Ruby's Choice is different. Its message is a positive one.
Shot in Sydney and regional NSW during the first COVID-19 wave of 2020, Ruby’s Choice premiered in late August 2021 at the CinefestOZ festival in Margaret River, Western Australia.
"Yes, it portrays a depressing, devastating side but it is done with humility and humour. It shows how a family deals with it.
Jane says it was “a sad and scary place to put [herself] as an actress”.
“It’s about a woman with dementia, and about family, and how they deal with it. It’s three generations having to help her, trying to live with her and her circumstances and making choices for her.
“I have a lot of family members who’ve had dementia and Alzheimer’s, so I’ve been around that world,” she says. “When you play someone who has it, and you realise the fear they have when they don’t know what’s happening or what’s going on, it’s terrifying.
“[Sufferers] need to be heard, especially with dementia. You just have to be compassionate. You can’t fix them.”
“But at the same time, in Ruby’s case, she mends the hearts of everyone in her family.
Ruby's Choice is for all ages because it explores the challenges we all face.
“[Ruby] loses her ability to know where the bathroom is – that is a really big one. She gets lost.
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CELEBRITY SPEAK “In the middle of the night she starts crying and thinking that her husband, who’s long since dead, is in the bed next to her, and actually it’s her granddaughter Tash (played by Coco Jack Gillies).” Directed by Michael Budd, the film begins with an elderly Ruby living alone with undiagnosed dementia. After accidentally burning down her house, she’s forced to move into her daughter’s crowded home, where Sharon (played by Jacqueline McKenzie) and her family’s dynamics shift as they navigate their way through daily life. Her teen granddaughter, Tash (Coco Jack Gillies) is forced to share her bedroom with her grandmother and goes from hating to loving her as she learns more about some family secrets. She doesn’t necessarily know she’s doing it, but Ruby’s family’s “elephants in the room” are solved. “Dementia is a really tricky topic to discuss in film,” says Michael Budd. “As the director of Ruby’s Choice, I drew on my personal experiences interacting with people with dementia, including my grandmother.
REIGNITING THE SPARK OF LIFE Dementia Care International is an independent Australian-based organisation supporting leaders around the world to provide excellence in dementia care. This is achieved through specialised education on the Spark of Life philosophy and through implementation of the best practice Spark of Life Model of Care. "The Model focuses on building relationships based on empathy, kindness, and compassion, with unprecedented benefits for all involved," says Hilary Lee, President of Dementia Care International. The team at Dementia Care International works closely with its global network of Spark of Life Master Practitioners on five continents supporting them in their sustainable implementation of the Spark of Life Model of Care.
“My aim was to carefully portray dementia in a highly accurate and respectful way.
Dementia Care International was founded in 1993 by Jane Verity with the purpose to humanise dementia care: to reignite the Spark of Life.
“We worked incredibly hard to pull Ruby’s Choice together throughout the pandemic because it is a story so close to our hearts and an important one to get out into the public arena.”
The Spark of Life Education is complementary to other education provided in that it fills a gap of practical skills on the psychosocial side of care – of building relationships based on compassion,
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Spark of Life Education provides user-friendly knowledge and skills to enrich the lives of everyone in aged and community care including palliative care, and hospital services.
CELEBRITY SPEAK
empathy and kindness that transform the experience both for the staff and the residents – preventing Sundown Syndrome, angry, aggressive behaviours, the need for psychotropic medication, reducing falls and improving the cognitive abilities.
Former Bond Girl Jane Seymour, 71, shines light on dementia in her latest film
The education is systematic and gives staff the skills to enrich the lives of people with dementia as well as of each other thereby developing a genuinely caring community. Staff build their confidence, learning how to enable even people who have severe dementia the freedom and ability to make everyday choices and continue to live life with the greatest amount of enjoyment. www.dementiacareinternational.com/ spark-of-lifemodel-of-care
ABOUT DEMENTIA According to Health Direct, dementia is a condition that affects a person’s thinking, memory, their behaviour and ability to perform everyday tasks. According to the organisation: "While dementia is more common in older Australians, it is not a normal part of ageing. "See a doctor for a full assessment if you or a loved one experiences memory loss, difficulty with familiar tasks, language problems or changes in mood or personality. "There is no cure for most kinds of dementia, but empathy and trust, communication approaches and some medications can help slow deterioration and improve quality of life.
"Caring for someone with dementia can be difficult - even overwhelming - so if you are a carer, make sure you seek help and look after yourself, too. "Dementia is not one specific disease, but a collection of symptoms of a long-term brain disorder such as Alzheimer’s disease or vascular dementia. "It affects around 1 in 15 Australians aged 65 and over. While dementia is more common in older people, it is not considered a normal part of ageing. “People in their 40s and 50s can sometimes get dementia as well. This is known as younger onset dementia." www.healthdirect.gov.au/dementia-overview
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See the LIGHT to Avoid the Ugly Side of cosmetic medicine FORMER INTERNATIONAL SUPERMODEL LINDA EVANGELISTA MADE HEADLINES WHEN SHE CLAIMED IN A US PEOPLE MAGAZINE COVER STORY THAT A COSMETIC MEDICAL PROCEDURE HAD RUINED HER LOOKS AND CAREER, AND IRREVOCABLY CHANGED HER LIFE. IT IS A CAUTIONARY TALE ABOUT A BOOMING INDUSTRY, FOR BOTH WOULD-BE PATIENTS AND THEIR PRACTITIONERS
Earlier this year, 1990s supermodel Linda Evangelista made international news when she featured as a cover story for US People magazine, about how she had been "brutally disfigured" and “permanently deformed” by a popular non-surgical cosmetic medical fat reduction treatment; that it had turned her into a self-loathing recluse and ended her career.
It is regarded as an extremely rare side effect of the technology, cryolipolysis.
Linda, 56, regarded as one of the most influential models of all time and who featured on more than 700 magazine covers, alleged a treatment five years ago on her face, bra area, and thighs left her with paradoxical adipose hyperplasia. Also called PAH, this is an abnormal, intense overgrowth of fat.
After an assessment of the dimensions and shape of the fatty bulge to be treated, an applicator of appropriate size and curvature is chosen. A gel pad is placed to protect the skin. The applicator is applied and the bulge is vacuumed into the hollow of the applicator. The temperature inside the applicator drops and, as it does so, the area numbs.
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Cryolipolysis uses cold temperature to break down fat cells, which are particularly susceptible to the effects of cold, unlike other types of cells. While the fat cells freeze, the skin and other structures are spared from injury.
In a tiny minority of cases – studies suggest 0.33 percent - the freezing process causes the targeted fatty tissue to grow thicker and expand, which is the opposite of what the patient has the procedure for. The Canadian-born, New York-based former model has filed a $50 million lawsuit against the company which markets a brand harnessing the technology. In response, the company has filed a motion to dismiss her suit, which is pending before the court. "I used to love being up on the catwalk. Now I dread running into someone I know," Linda told People magazine. She explained that she was doing the story and sharing photos because "I can't live like this anymore, in hiding and shame” (see video).
"The risk escalates significantly when [procedures] are in the wrong hands. That would be like a 15-year-old jumping behind the wheel of a supercar with a friend and hooning off, failing to appreciate the dangers to themselves and others." - Dr Michael Molton, President at the Cosmetic Physicians College of Australasia (CPCA)
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Dr Michael Molton has practised in the field of cosmetic medicine since 1994, is President at and an inaugural foundation member of the Cosmetic Physicians College of Australasia (CPCA) and is Principal Cosmetic Medical Doctor/Senior Medical Officer at Adelaide's Epiclinic.
Worst-case scenarios often grab headlines, but these procedures generally have significantly satisfactory results – in the right hands.
Dr Molton spoke to Thrive: CHECK THE REGISTER I think it is important to point out first that medical devices in Australia are required to be listed on what is known as the ARTG, or Australian Register for Therapeutic Goods, which is found on the Therapeutic Goods Australia website www.tga.gov.au/artg.
Further, with the patient having done their due diligence to find a reputable practitioner, made an effort to explore information about the pros, cons and potential risks – and, notably, whether the procedure is suitable for them.
Without reference to any particular case in the media or elsewhere presently, there are devices that are represented as the genuine ARTG listed item but in fact do not appear on that list.
THE COSMETIC MEDICINE BOOM Non-surgical cosmetic medical procedures have transformed the aesthetics industry for the consumer over the past 25-30 years, with products and technology becoming ever-more advanced and accessible.
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BEAUTY
Patients sometimes experience discomfort from the vacuum's pull on their tissue, but this resolves within minutes, once the area is numb.
As someone who has performed or delegated fat freezing devices ever since they were first introduced in Australia, I have yet to see a convincing case of PH. I know other experts have had the same experience. BEAUTY
It’s hard to explain this, but the busiest practices who have kept up with device upgrades seem to not have this problem. INFORMED CONSENT
This is particularly the case for some fat freezing devices. The public is not aware of this and there have been serious injuries caused by the directly imported non-listed devices posing as a TGA-approved device. The devices are registered as Therapeutic Devices precisely because they carry potential risks just the same as prescription medicines, or operations. Just like prescription medicines and operations, complications can occur even in the hands of trained, and experienced health practitioners. By choosing a trained and experienced practitioner, you are reducing these risks - not completely eliminating them. The risk escalates significantly when they are in the wrong hands. That would be like a 15-year-old jumping behind the wheel of a supercar with a friend and hooning off, failing to appreciate the dangers to themselves and others. In the case of fat freezing, there is a relatively rare complication of fat cell growth, instead of fat cell decline, called paroxysmal (adipose) hyperplasia. According to a consensus of international experts, this is most likely with the devices that have not been upgraded; apparently more prevalent in a small group of Hispanic young men and women and of women of Indian descent. The most common site of this effect is at the lower abdomen. There are claims of this complication occurring elsewhere on the body.
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Then we come to a topic called “informed consent”: patients are entitled to be provided information about complications that can occur in sufficient advance of time before proceeding. The choice to inform or not inform is not to be made by the practitioner. In summary, all medical devices - even in the most experienced hands - carry risk, just like cataract surgery, or taking medications. The patient cannot decide if the risks are acceptable to them if not told. If told, and the patient has been given the opportunity to understand and interpret the risks, they are prepared [or not] to accept. For some, the decision will be unacceptable risk. For example, recently I was consulting a patient for dermal fillers. When I explained that there is a potential risk of injecting an artery causing permanent loss of vision, even though we use ultrasound to identify vessels, the patient declined the procedure. Why? When she was born, she had no vision in one eye. She had not provided this information on the patient history sheet because she simply had been living with this all her life. Until I told her about the potential, rare complication, she had not been provided this “material” risk. In this particular case, even of the risk was one in a million, for the patient the risk of losing sight in her one eye was still too high. CHOOSING THE RIGHT PRACTITIONER Thrive put to Dr Molton that in the case of cosmetic injectables – eg. anti-wrinkle injections and dermal fillers – they should only be
BEAUTY performed by a practitioner who comes from a medical background (doctor, nurse), and is extensively trained in cosmetic injecting. It comes down to who has the experience, who will place the patient’s wellbeing before their own, acts as a doctor should by taking a thorough but relevant history and perform a thorough and relevant examination, providing the patient with a treatment plan, including information about potential side effects, recovery and complications. About who will provide alternative options where these exist, especially if the options are beyond the practitioner’s scope of practice which may benefit the patient more, and make the appropriate referral.
The website link www.cpca.net.au/find-a-doctor provides access to Fellows in all states and territories. Another section of the College covers those who are not Fellows but, as Full Members, have focused interests in one or two of the three areas of cosmetic medicine. The choices can be made accessing the individual profiles on the College website. • Please note: As stated in the above text, this information is not related to any individual case and provides general information only www.cpca.net.au www.epiclinic.com.au
Where do we find doctors like that? Fellows of the Cosmetic Physicians College of Australasia (CPCA) are committed to full time practice covering not only a bit of anti-wrinkle injections, but are experienced across all facets of cosmetic medicine, including therapeutic devices, injectables and cosmeceuticals.
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Getting the BEST from your NEW NORMAL” COVID RESTRICTIONS HAVE BEEN LIFTED OR SIGNIFICANTLY EASED AROUND AUSTRALIA AND MUCH OF THE WORLD. BUT WE’RE “RETURNING” TO A VERY DIFFERENT WORLD THAN THE ONE WE “LEFT” TWO YEARS AGO. FOR MOST OF US IT HAS TRANSFORMED THE WAY WE LIVE AND WORK AND CAUSED US TO REASSESS VALUES AND PRIORITIES. THE “NEW NORMAL” IS STILL UNFOLDING … HOW DO YOU WANT YOURS TO BE? THE CHOICE IS LARGELY YOURS. By Sophie Scott What has been the biggest change for you since the world has been dealing with the pandemic? Our external world has been completely upended.
In a recent interview with The New York Times, she said a crisis like this highlights all our fault lines.
The way we interact with each other in our schools, workplaces, community and with families and friends has had to change drastically.
“We can pretend that we have nothing to learn, or we can take this opportunity to own the truth and make a better future for ourselves and others.”
Our brains like routine and stability so, for most of us, it’s been uncomfortable and difficult.
For anyone feeling destabilised by fear, she cautioned against lashing out.
For many of us, being in isolation has magnified loneliness and uncertainty.
“We tend to be our worst selves when we’re afraid,” she said. “So we have to be intentional about choosing kindness and generosity.”
But as difficult as it has been, we can also use this opportunity to turn inward and check in with what’s working well with our lives and what we want to change. Author and vulnerability expert Brené Brown puts it perfectly (www.brenebrown.com). 12 | THRIVE #10
Some of us have rediscovered simple pleasures, like baking. For others, there has been a realisation that a slower, simpler life without the overwhelm is what they have been craving.
So how do we hang on to the positive changes? How do we keep the good parts of this “new normal” when life moves into the next phase, which it inevitably will? Focusing on what you really value is important. So is recognising that to really change our actions and stick with it, we need to change what’s going on on the inside as well. We can only change and make those changes stick when we change the narrative that’s running through our minds and mindset.
"Whatever good or bad fortune may come our way, we can always give it meaning and transform it into something of value." - Herman Hesse, from the novel Siddartha
Since I’ve been writing about positive psychology, I hear so many stories from people who want to make changes in their lives and adopt new habits. But they hang on to the stories from their past or subconscious beliefs they hold about themselves. Maybe it’s something you might have been told as a kid, that you have buried as a belief and still hold as true. Maybe you were told you were “shy” and that’s why you have always found public speaking a challenge.
Or you always took on the role of “fixer” in your family, the one who solves problems and never asks for help. Whatever role, story or subconscious thoughts you have been telling yourself that’s been holding you back, now is the time to confront them and move past them, so you can make the meaningful changes in your life that you crave. Ask yourself: • What have been the unexpected benefits of this time of upheaval that you want to hold on to? • How has it made you feel? • How much better would you feel if you could maintain this as part of your life as things change? • We are being given an unprecedented opportunity to “reset” our lives. The thoughts and stories you have been telling yourself are just that … thoughts. They are not your reality. You can gently acknowledge the thoughts you might be having but you don’t have to accept them as true. While no single action will change your life, the decision to challenge some of the long-held beliefs you have held about yourself can make an immense difference. James Clear in his book Atomic Habits (Random House 2018) puts it this way: “If nothing changes, nothing is going to change. Decide the person you want to be and prove it to yourself with small wins.” So choose kindness towards yourself and others, as we prepare for the “new normal”. What are you hoping your new normal will look like?
Sophie Scott is a highly sought-after speaker and writer on burnout prevention and recovery, and managing your mental health and mindset, using the latest neuroscience. She is the ABC’s medical reporter and is an Adjunct Associate Professor at the University of Notre Dame’s Medical School. She is all about helping people help themselves, using evidence-based science and her own personal journey. www.sophiescott.com.au; www.Instagram.com/sophiescott2
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HOW TO KEEP THE NEW NORMAL
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COMPARISON – The Thief Of Joy AS WE NAVIGATE OUR “NEW NORMAL”, SOCIAL MEDIA PLATFORMS CAN BE A BLESSING OR A CURSE. THEY’VE KEPT US CONNECTED, UP TO DATE AND ENTERTAINED DURING LONG PERIODS OF ISOLATION AND UNCERTAINTY. BUT THEY HAVE ALSO CONTRIBUTED TO ANXIETY AND DEPRESSION, WITH PEOPLE COMPARING THEIRS WITH OTHERS’ “PICTURE PERFECT” LIVES (OR SO THEIR POSTS WOULD HAVE US BELIEVE), OFTEN REINFORCING LONELINESS, STRESS OR INSECURITY. TIME TO GET REAL.
By Jenni Gilbert
I was more concerned for the younger newbies. I’d had a good and long career in media and so had managed to establish reasonable security on a personal level. That said, I had to face the reality that, at my age, I likely wasn’t going to get another full-time job. I’d had a few months here and there over near-45 years “between jobs” but there was always the confidence I’d get another one. So this was a big psychological, as well as financial, adjustment I had to make – the sudden lack of day to day structure, routine and expectation, and no real idea where my future was headed.
In March 2020, at the beginning of the first NSW lockdown, I was retrenched from my new job along with three other newbies. The company I worked for, and really liked, had to future-proof itself as far as possible, as much of its revenue was generated by staging events. Which wasn’t a happening thing for the foreseeable future.
However, as so many other people I knew were in the same – or worse – position it didn’t really hit home for a few months. I felt in good company, so that was a sort of Band Aid.
I was disappointed but not surprised and I think the managers were more upset at having to break the news than I was receiving it.
Along with the majority of the population, I was always at home. My life, apart from a daily walk, grocery shopping and buying
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Then, after those few months, the reality of my “new normal” started biting.
The simple social pleasures of seeing friends at the Pilates studio and sitting chatting with neighbourhood folk at my favourite café were off the menu. Not to mention all manner of socialising at restaurants, pubs and clubs, or people’s homes. I’ve never been a great socialiser, preferring my own and company and of those close to me, but this felt extremely strange and isolating. I began to find it frightening. What the hell was I going to do with my new life? A question millions of others have posed to themselves these past two years. To compound the s…iness of 2020, my beloved father suddenly died that July. He’d been my only parent since Mum died 34 years before. That was swiftly followed by the death of my stepbrother, after a brutal battle with cancer, and then of my uncle/godfather after a long battle with dementia – and of course, the rigours of old age. Luckily this great freelance role editing and writing for Thrive magazine also presented itself in 2020, which has enabled me for some 18 months to stay engaged with the subject matter I love, talk to many and varied interesting people and maintain an income on my own terms. I never imagined myself working like this, as I once thrived on office culture and the social life it provided. But now I couldn’t see it any other way. There’s all sorts of other ways my life, values and priorities have evolved and will no doubt continue to do so. It’s easy to get bitter about your perceived lot. The key is to try to use it as a way to a better self – unless, of course, you are truly deprived of life’s basic essentials and rights. Despite lapses of anger, frustration and feeling sorry for myself, I’ve endeavoured to focus and build on the positives of my “new” life and the many blessings I have. Amid all the changes, one thing has particularly stood out to me – the pros and cons of social media. Theodore Roosevelt, 26th president of the United
States, was famously quoted as saying: “Comparison is the thief of joy” (although there seems to be some debate as to who said it first); as it steals us away from satisfaction with our own life, providing us with a yardstick on things we see as desirable. Social media kept me connected, up to date and entertained during the long periods of lockdown and isolation. But I was also easily daunted by posts of apparently picture-perfect people and their amazing lives despite all the changes wrought by the pandemic. The unreality of much social content on these platforms has created a syndrome popularly known as “social media anxiety”, especially since the pandemic. As Relationships Australia Queensland www.raq.org.au - recently put it in a blog: “We know social media offers plenty of positives. From communicating with friends and family all over the world, to networking with like-minded communities who share your interests, we have a lot to thank Facebook and co. for (not to mention all the funny memes). “Social media is a great way to keep in touch and stay up to date. But what happens when scrolling through Facebook or Instagram is no longer making you feel connected, but causing stress and loneliness instead? “Research suggests a link between the heavy use of social media and an increased risk of depression and anxiety. It also shows that people experiencing feelings of depression and anxiety can often use social media as an escape – and so the cycle continues. “But along with the benefits come the potential disadvantages. These are some of the most common negative aspects of social media: •
Unfavourable Comparison: Does social media leave you wishing your life was different? You’re not the only one. Comparison is particularly common on image-based social media platforms like Snapchat, TikTok, and Instagram. Young people especially might compare themselves to influencers and celebrities, wishing they had the same looks, money, trips, and followers – even if they know they’re just seeing the highlight reel.
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takeaway coffee, was conducted online; contact with family and friends and my Pilates classes, notably.
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• Fear of Missing Out (FOMO): No one likes to be left out. While FOMO has been around long before social media, seeing updates and pictures of other people having fun without you can further fuel these negative feelings. So this brings me to a social media post on professional networking site LinkedIn a few months ago, that really resonated and brought it all into perspective for me. It was written by the managing director of a British trade company. Its rawness speaks for itself – and, perhaps, for many of us. Just as interesting, though, is how people responded: I’M SORRY I LIED TO YOU ALL I had a terrible last week at work before we finished up [for Christmas 2021]. Covid absences, mistakes, weather turned to s… on Thursday and a big emergency where we damaged a cable and we nearly had five households with no power over Christmas.
I value my following on LinkedIn and that’s why I’m writing this as I don’t ever want anyone to think I’m making out I have it all figured.
We got it all resolved and finished up on Christmas Eve by the skin of our teeth.
We are all facing the same s… and fighting the same battle. I would rather do it together than lie that everything is fine.
However, rather than tell the truth about how much of a disaster the last week was, what did I do?
Thanks if you read all the way to the bottom.
I put up two photos of our new vans and made it look like I had everything in hand and showed the highlights. And to be honest I’m pissed off about it, as I pride myself on being authentic and showing the good, the bad and the ugly. This comparison game is a joke and I’m fed up with it. There is always going to be someone looking like they have it all sussed and I’m embarrassed that I played in to that. When someone else was may be really struggling and needed to know others were in the same boat, I was showing off a highlight. I deleted [some personal social media accounts] as I’m always looking at others and comparing myself rather than just comparing myself to who I used to be.
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AND HOW PEOPLE RESPONDED … Comparison is the thief of joy. My mantra for all social media. Good for you for or your bang on honesty. More of this, less of the other social anxiety media I say.
Brilliant post. I’m sick of reading the bullsh*t of "we're the world's best at this" and the "greatest at that". Fantastic to see some humility. We can't get it right all the time. Having the integrity to face up to issues, to resolve them, and to be honest in owning them makes you very credible. Bravo!
Concentrate on your family life and the work takes care of itself! Enjoy your break cos all the s… will still be there when we all return!
👍👍👍
Success isn't measured by how you compare to others, mate. It's measured by the good things you do, the bad things that you do and how you recover or learn from them - and also by not kicking yourself for things that will no doubt be unavoidable. So, Step One - stop kicking yourself. That’s the most important bit. If you choose to tell everyone about the good and bad bits that’s your choice (personally I admire that approach) and absolutely your right. People will always judge no matter what, though. If you make mistakes, they'll see you as bad. If you never admit to making them, they'll see you as cocky. Whatever happens, though, you as an individual are not comparable to others as we all have values and skills and quirks that make us just different. Focus on the great things you and your teams have achieved and also the lessons learnt that make them an even stronger team than before. To even be considering that you've lied to everyone is a positive! Don't dwell too much on it though. Good and bad … and lessons learnt :) Chin up and keep the good fight going my friend! :)
Re the “showing the highlights” - I’ve got nothing against that. I don’t think it’s being in any way inauthentic or whatever. I’m all for it. It’s an important part of the story. But being able to also take ownership of the problems we had and our responses to them is what makes folks exceptional IMO. It’s how those are dealt with that is powerful testament.
I applaud you sir, firstly for being truthful instead of lying, secondly for showing the real you and thirdly for showing us “real” people that things are not always rosy for those people at the top of their game. It’s refreshing to see real people doing real things and not always getting it right and most importantly, to me anyway, it’s extremely invigorating to see you put your mistakes right and didn’t just leave people without power over the festive period. Well done, sir.
I would say two things: 1. Don't be so hard on yourself. Having never been an MD I assume part of the responsibility is to highlight the good out of the bad situations. 2. Thank you for being so brutally honest; the sign of a great leader and refreshing to hear from a person in your position. But I go back to my first point. Don't be so hard on yourself. You did what you felt was right at the time, you decided it wasn't, you changed your mind and you posted something else. It's okay.
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SPECIAL FEATURE
You made a mistake, an error in judgement. Don’t beat yourself up - it happens! At times we try and paint a picture that seems to be what other people want to read or see.
Recognising and acknowledging when things go wrong (for whatever reason) is hugely important. Meeting those challenges face-on and putting them right as quickly as possible is outstanding.
WELL MIND
The PAIN Of IMPOSTER Syndrome
NO MATTER HOW INTELLIGENT, SKILLED AND EXPERIENCED SOME PEOPLE ARE, THEY FEEL SO INSECURE IN THEMSELVES AND THEIR ABILITIES THEY LIVE IN FEAR OF BEING “CAUGHT OUT” AS “FRAUDS”. THEY OFTEN LOOK TO OUTSIDE SOURCES TO DICTATE THEIR WORTH; NOT USUALLY WITH POSITIVE OUTCOMES FOR THE INDIVIDUAL. IF YOU’RE SUFFERING “IMPOSTER SYNDROME” THERE ARE TOOLS TO OVERCOME IT. Dr Natalie Flatt “I’m not good enough for this role” … “Why would people pay for my advice?” … “Luck was on my side with that presentation/project today” …“They are going to figure out I don’t know enough” … Does this sound familiar? Most of us have experienced feelings of doubt and unworthiness at some point in our lives. But when your accomplishments are a result of your own knowledge, hard work, and preparation and you still feel inadequate ... you're probably suffering from Imposter Syndrome.
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What is this syndrome? This can be defined as doubting your abilities and feeling like a fraud. You feel as though at any moment you are going to be called out as a “fake” - like you don't belong where you are, and you find it difficult to accept and be worthy of your well-deserved accomplishments. In turn, may not expand on advancing your skills and experience in fear of failure. You might feel relief or even distress in place of happiness
and pride. You look for validation in authority figures - such as a boss or family member - and give them the power to dictate whether you are successful or not. And you’re not alone. It’s estimated that 70 percent of individuals will experience at least one episode of Imposter Syndrome during their lifetime and it may manifest in differing identities: • The Superhero: Because these individuals feel inadequate, they feel compelled to push themselves to work as hard as possible. • The Expert: These individuals are always trying to learn more and are never satisfied with their level of understanding. Even though they are often highly skilled, they underrate their own expertise. • The Perfectionist: Perfectionists are never satisfied and always feel that their work could be better. Rather than focus on their strengths, they tend to fixate on any flaws or mistakes. This often leads to a great deal of self-pressure and high amounts of anxiety. • The Natural Genius: These individuals set excessively ambitious goals for themselves, and then feel extreme disappointment and shame when they don't succeed on the first try. • The Soloist: The preference to work alone and show an individualistic style of working. They tend to see asking for help as a sign of weakness or incompetence, so they often reject offers of assistance due to much of the self-worth deriving from the accomplishments. How can Imposter Syndrome be addressed and overcome? To get past Imposter Syndrome, you need to start asking yourself some hard questions. They might include things such as: • "What core beliefs do I hold about myself? Where has this come from?” • "Do I believe I am worthy just as I am?" • "Must I be perfect for others to approve of me?"
As core beliefs are strongly held, rigid and often inflexible, we can tend to focus on information that supports the belief and ignoring evidence that contradicts it. Addressing the uncomfortable feelings and emotions can be highly confronting. To assist you on this the process of self-identity, try: • Evaluating your abilities. If you have strongly held beliefs about your incompetence in social and performance situations, make a realistic assessment of your abilities. Write down your accomplishments and what you are good at and compare that with your self-assessment. • Breaking the silence. Talk to other people about how you are feeling. Irrational belief systems tend to worsen and grow when they are hidden from others. It's only when you acknowledge them that you can start to unravel those core beliefs. You will also notice that by allowing these feelings to flow, they will come and go at an easier pace. • Taking baby steps to build up your evidence and record it. Don't focus on doing things perfectly. Rather, do things reasonably well and reward yourself for taking action. For example, in a group conversation or team meeting, offer an opinion or professional strategy. Take note of the reaction and its consequence. • Challenging your thoughts. As you start to assess your abilities and take baby steps, question whether your thoughts are rational. Does it make sense to believe that you are a fraud, given everything that you know? Use questions such as: “If that’s true, what would that really mean for me?” • Developing a new script. Try to become consciously aware of the conversation going on in your head when you’re in a situation that triggers imposter feelings. Rather than falling into the cognitive trap of: “Wait till they find out I have no idea what I’m doing,” tell yourself: “Everyone who starts something new feels off-base in the beginning. I may
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WELL MIND
"While for some individuals Imposter Syndrome can fuel feelings of motivation to achieve, this usually comes at a cost in the form of constant anxiety."
WELL MIND Rather than comparing yourself to others in social or work situations, focus on listening to what your friend/colleague is saying
not know all the answers but I’m smart enough to find them out.” • Not comparing. Rather than comparing yourself to others in social or work situations, focus on listening to what your friend/col league is saying and even asking how they perform a certain task or hold a certain attitude. This way of enquiry will lead to a greater growth mindset. • Watching your social media intake. Research continually displays a significant relationship between social media and mental health detriment. If you try to portray an image on social media that doesn't match who you really are or that is impossible to achieve, it can make you feel even worse. Minimise this exposure or creating accounts with only
realistic and inspiring imagery can assist with a more positive self-schema • Visualising success. Spend time before a situation visualising yourself making a successful presentation or calmly integrating yourself in a social setting. This creates a feeling of calm in the body and allows for more rational thinking and a stronger belief system that this vison can come true! While for some individuals Imposter Syndrome can fuel feelings of motivation to achieve, this usually comes at a cost in the form of constant anxiety. Integrating strategies above to minimise its impact, the anxiety and self-doubt that comes with Imposter Syndrome can be minimised to allow you to reach your full potential; both personally and professionally.
Dr Natalie Flatt, co-founder of Connect Psych Services, is a Doctor of Psychology and passionate about making a shift towards positive mental health in the working community, as well as personal life. Natalie has extensive experience in both academia and solution-focused intervention to assist with anxiety, stress management, relationships, and workplace conflict. www.connectpsychservices.com.au
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THRIVE #10 | 21
21
MONEY
HACKS For Not Being CYBER HACKED!
CYBER FRAUD AND THEFT HAVE ESCALATED SINCE THE PANDEMIC AND ESPECIALLY OVER THE LAST 12 MONTHS. SCAMMERS’ TACTICS ARE BECOMING EVER-MORE SLICK AND CONVINCING, LEAVING THE UNWARY AND OTHERWISE VULNERABLE AT RISK OF BEING WIPED OUT FINANCIALLY AND EMOTIONALLY DEVASTATED By Jenni Gilbert In April last year, I fell victim to identity and cyber theft. Within the space of an hour, my phone number was hijacked and, shortly after, my email. Suddenly realising what was unfolding, I literally sprinted to the local branch of my bank and had my account frozen and multiple layers of security added. Only by sheer luck I managed to briefly get back into my email account that afternoon to discover “I” had downloaded an app to a bank I had never had dealings with. I rang said bank to discover the hackers had usurped my ID/phone and email accounts to jettison two of my late father’s bank accounts with this institution. It was 22 | THRIVE #10
only at this point I discovered I had become the accounts’ owner following his death. The hackers evidently had been studying me for a while and knew more about my financial affairs than I did! Apart from the financial hit the family estate took, the emotional toll was enormous: the stress over several months of chasing up a bank and phone provider for answers and restitution, and involving the police, a lawyer and The Australian Financial Complaints Authority (AFCA). Not only that, but wondering what else the hackers might be doing in my name – running a human trafficking ring, for instance?
"Do not divulge highly personal details, especially bank accounts, over the phone, no matter how convincing – or menacing – the caller may sound. Say you will call their company directly to confirm. And be firm about it. You will be surprised how many then just hang up." It was an experience that stays with me and a salient lesson I’ve made sure to use to help other people. Within the space of a few hours the hackers had created seven new accounts off the back of my father’s in my name and, in eight transactions, syphoned off $133k until the bank froze further withdrawals after my panicked phone calls. Eventually, the money was refunded - but it was far from a straightforward process.
Malware tricks you into installing software that allows scammers to access your files and track what you are doing, while ransomware demands payment to “unlock” your computer or files, according to the Federal Government’s ACCC’s (Australian Competition and Consumer Commission) ScamWatch: www.scamwatch.gov.au/ Hackers have also become highly plausible phone spruikers, using names of well-known organisations – let’s say the NBN, eBay, prominent banks and other financial institutions, phone providers such as Telstra and Optus, even the police and government agencies - to trick people into divulging their bank account details for “refunds”, “fines”, or other “transactions”. There has also been a surge in texts about impending or failed “deliveries”. It’s a sure-fire way to get your attention, as how many of us are now awaiting products ordered online?! When you get these random texts, with dodgy-looking links, best not open them but just press “delete”. Just some simple things to protect yourself, from my experience: • Contact your bank(s)/financial institutions(s), phone and email providers to ensure you have two or three-step security to access your accounts. Try not to keep your passwords in places that could be easily accessed if your devices were compromised. It might be a reason to do it the old-fashioned way and keep passwords and other such security details in a notebook that doesn’t leave the house! • Do not divulge highly personal details, especially bank accounts, over the phone, no matter how convincing – or menacing – the caller may sound. Say you will call their company directly to confirm. And be firm about it. You will be surprised how many then just hang up. Following is important information from the ACCC’s ScamWatch page:
Sadly, cyber fraud and theft has only escalated since then and has become ever-more sophisticated.
Malware scammers send emails and social media messages at random with links purporting to be on something topical - news, an event or something “interesting”.
To the unwary or otherwise vulnerable, hackers convincingly use text and email links to con people into potentially downloading malware or ransomware.
If you click on the link you may be taken to a fake website that looks like the real deal, complete with logos and branding of legitimate sites. THRIVE #10 | 23
MONEY
The only information the scammers were required to provide to hijack my identity and accounts were my name, address and date of birth – all on public record. I found that when they were asked for the password by the bank and telco, and the hackers had “forgotten”, they were told not to worry and subsequently given access. Hence, I have upped the security on all my accounts.
MONEY Thrive ran a story about the rise of cyber scams in mid-2021 in its sixth issue (see Page 18) https://issuu.com/healthsite.com/docs/thrive-magazine-issue-6?fr=sYjQ4MjE5NzQwOTA. Nearly a year on, the situation is even worse.
In order to view the video, you will be asked to install some software, such as a “codec”, to be able to access the video format. If you download the software, your computer will be infected with malware. Another way of delivering a malware scam is through websites and pop-ups that offer “free” file downloads, including music, movies and games, or free access to content, such as adult sites. Malware scams work by installing software on your computer that allows scammers to access your files or watch what you are doing on your computer. Scammers use this information to steal your personal details and commit fraudulent activities. They may make unauthorised purchases on your credit card or use your identity to open accounts such as banking, telephone or energy services. They might take out loans or carry out other illegal business under your name, or even sell your information to other scammers for further illegal use. Ransomware is a type of malware that blocks or limits access to your computer or files, and demands a ransom be paid to the scammer 24 | THRIVE #10
for them to be unlocked. Infected computers often display messages to convince you into paying the ransom. Scammers may pretend to be from the police and claim you have committed an illegal activity and must pay a fine, or they may simply demand payment for a “key” to unlock your computer. If you pay the ransom, there is no guarantee your computer will be unlocked. Warning signs You receive an email or social media message out of the blue that claims to contain links to a topical news item or something “interesting”, and you are asked to download software in order to view the material. Music files, games, or access to adult sites are offered free of charge if you download a particular program or agree to a pop-up box. Pop-up boxes start appearing on your computer screen. These may have simple questions or a button that says “close”. You notice new icons on your computer screen, or your computer is not as fast as it normally is. You are approached by scammers or become a victim of another scam where your personal or financial details are already known.
Be wary of free downloads and website access, such as music, games, movies and adult sites. They may install harmful programs without you knowing. Always keep your computer security up to date with anti-virus and anti-spyware software, and a good firewall. Only buy computer and anti-virus software from a reputable source.
Have you been scammed? If you think you have provided your account details to a scammer, contact your bank or financial institution immediately. Visit the No More Ransom website www.nomoreransom.org/en/index.html for information and decryption tools that might help you recover your data without having to pay ransoms to cybercriminals. We encourage you to report scams to the ACCC via the report a scam page. This helps us to warn people about current scams, monitor trends and disrupt scams where possible. Please include details of the scam contact you received, for example, a screenshot. We also provide guidance on protecting yourself from scams and where to get help. Spread the word to your friends and family to protect them. Attempts to gain your personal information Scammers use all kinds of sneaky approaches to steal your personal details. Once obtained, they can use your identity to commit fraudulent activities such as using your credit card or opening a bank account. In March, a new cyber crime detection and law enforcement hub was established by the Commonwealth government.
Use your security software to run a virus check if you think your computer’s security has been compromised. If you still have doubts, contact your anti-virus software provider or a computer specialist. Keep your office networks, computers, and mobile devices secure. Update your security software, change passwords and back up your data regularly. Store your backups offsite and offline. Stay Smart Online - www.directory.gov.au/portfolios/defence/department-defence/stay-smart-online; the Australian Government's online safety and security service, designed to help everyone understand the risks and the simple steps to take to protect personal and financial information online - explains how to back up your data and secure your mobile devices.
Minister for Home Affairs Karen Andrews announced the opening of the Joint Policing Cybercrime Coordination Centre (JPC3) - a new Australian Federal Police (AFP)-led centre designed to house collaboration between law enforcement and intelligence services representatives focused on combating the growing threat of malicious cyber activity. The cyber crime fighting hub - to be based in the AFP’s NSW headquarters - has received $89 million in funding via the Commonwealth government’s $1.67 billion Cyber Security Strategy. “During the pandemic, cyber crime became one of the fastest growing and most prolific forms of crime committed against Australians," Minister Andrews said. "The tools and the techniques used to rob or extort Australians became more effective and more freely available than ever before." www.defenceconnect.com.au THRIVE #10 | 25
MONEY
Protect yourself Do not open attachments or click on links in emails or social media messages you’ve received from strangers – just press delete. If you want to access footage or information about major or breaking news, use a reliable news source rather than an unknown web link.
WELL MIND
The POWER of your Thoughts IT MIGHT SEEM LIKE RANDOM “CHIT CHAT” RUNNING THROUGH YOUR BRAIN. BUT WHAT YOU ARE THINKING CAN TAKE SHAPE AS YOUR FUTURE – FOR BETTER, OR WORSE. TIME TO LISTEN TO WHAT YOU ARE TELLING YOURSELF - IS IT WHAT YOU NEED TO HEAR?
Brainwave Research UK is a London-based company developing brainwave guidance audio technology for improved health, wellness, relaxation, focus and more.
What started as curious tinkering had crystallised into a rock-solid case study of personal success.
Its co-founder, Steven Johnson, suffered from anxiety, loneliness and depression. He experienced varying degrees of success using traditional self-improvement methods until he read the book that changed his life, Mega Brain - New Tools and Techniques for Brain Growth and Mind Expansion, by Michael Hutchison.
Steve’s life transformation inspired him to help others live a happy, balanced and joyful life. He has devoted his life to ongoing research to develop effective brainwave entrainment for others.
In this book, Steven discovered the transformational benefits of “brainwave entrainment”.
In the story on the next page, Steven Johnson explores the power we have over our own minds – and also the power our minds have to exert over us, for better or worse.
He became fascinated with the technology and began using it himself, with astounding results. 26 | THRIVE #10
Words are often an expression of mental habits, whether it’s an anecdotal story you’re telling or a rehash of your self-story. In meditation, you can sit and observe your thoughts.
Acknowledge and watch your habits, for they shall become your values. Understand and embrace your values, for they become your destiny.”
This might seem like a silly or simple exercise, but in reality it’s challenging and enlightening: it’s challenging, because it’s easy to become involved in the thoughts that float through your consciousness; and it’s enlightening, because you can be sure that the most repeated 4-5 topics, are topics that are powerfully shaping your life.
"Carefully watch your thoughts, for they become your words. Manage and watch your words, for they will become your actions. Consider and judge your actions, for they have become your habits. Acknowledge and watch your habits, for they shall become your values. Understand and embrace your values, for they become your destiny." Are you aware of the power of your thoughts? They aren’t just random chit-chat in your mind. Meditation can help you implement the gold within each sentence of the quote above so that you can design and live out your destiny. Here’s how: 1. “Carefully watch your thoughts, for they become your words.” Have you ever noticed that when you tell a story, you use the same words and inflections in every retelling?
2. “Manage and watch your words, for they will become your actions.” If you’ve ever said, “I’m so tired” (thinking that you’re only voicing an existing condition) you are actually commanding yourself to be even more tired. Most of us aren’t aware how our words shape our actions, especially when we think that we’re just stating the facts. Here’s how it works: “My boss is a jerk” translates into low motivation and morale and unconsciously, poor productivity - which gives your boss even more reasons to act like a jerk. “Things never work out for me” leads to giving up, or worse, never even trying. Words become self-fulfilling prophecies! Imagine how different your life would be if your words declared, “I feel strong and energised”… “I appreciate learning to see things from my boss’ point of view”… and “Everything is working out perfectly”? As you monitor your self-talk during meditation, practice changing the tone of those statements. Focus your thoughts on what you want, instead of what you don’t want. 3. “Consider and judge your actions, for they have become your habits.” Any repeated action can become a habit. We tend to think of habits in terms of bad habits like smoking or midnight snacking. Of course habits can be good, too - like the habit of gratitude. Take a look at what you do unthinkingly on a daily basis, like flopping onto the couch and turning on the TV after a hard day’s work or avoiding going to the gym because you have too much to do. Does this habit of avoiding what’s good for you move you toward your goals and dreams? THRIVE #10 | 27
WELL MIND
“Carefully watch your thoughts, for they become your words. Manage and watch your words, for they will become your actions. Consider and judge your actions, for they have become your habits.
WELL MIND
Consider other habits, like procrastination or talking yourself out of taking action. These ultimately cause a whole lot of frustrating problems. Most of your actions are habits, by the way. So if you’re not getting the results you want, it’s not because of any external circumstances, it’s because of your habits. 4. “Acknowledge and watch your habits, for they shall become your values.” If you’ve been doing something a certain way for a long time, it’s pretty well ingrained in you. You believe in this habit, because on some level it serves you well. Even procrastination initially feels good, doesn’t it? It’s only afterward that you kick yourself for having given in to it again. Once you believe that a habit is beneficial to you (on some level) you’re even more prone to repeating it. The good news is, you can create new positive habits just as easily as you created destructive habits, and once you do that, your values will improve. For example, where you once valued procrastination because it felt good not having to do something you dreaded… you can create a habit and a value of taking action! 5. “Understand and embrace your values, for they become your destiny.” Tracing your circumstances back to your thoughts is easy when you look at your values. If you believe in the value of kicking back and channel surfing after a long day at work, then you can’t expect to move toward your goals very quickly. But what if you created a thought … and an action … and a habit … of working on your dreams for just 15 minutes every day, no matter what? Those 15 minutes devoted to you would become an important value with far-reaching consequences. www.brainwave-research.com
PEACE BE WITH YOU! STEVEN JOHNSON HAS DEVELOPED A PROPRIETARY BRAINWAVE GUIDANCE (BWG) PROGRAM INNAPEACE™, WWW.INNAPEACE.COM, A SERIES OF CD-QUALITY AUDIO TRACKS WITH SOOTHING SOUNDS OF NATURE AND PLEASANT TONES FOR RELAXATION AND MEDITATION. Embedded within each progressively deeper track are multiple proven BWG technologies. These BWG components are virtually inaudible to the ear, yet harmlessly absorbed by the brain. Says Steve: I hope that you spend some time every day just listening to your thoughts. The most natural time to do this is as you sit down to meditate, before InnaPeace takes you to that place of mental stillness. If you’re wondering how to NOT get involved in them so you can just observe, here’s how: as soon as you have a thought, actively say to yourself, “I am having a thought about (the topic). Next!” Then just allow another thought to come up. Even if it’s the same one, repeat that statement and you’ll avoid getting sucked into any thought you have. Meditating for just 10 minutes every day with InnaPeace will melt away years of anxiety.
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Nobody really understands anxiety if they have not experienced its crippling, life crushing effects. People who have not suffered from anxiety attacks just don’t get it. They just think “pull yourself together” and “quit worrying about it”. Yeah, right. If only if it was that easy! Feeling completely helpless and out of control - heart racing, thinking you may die at any point ... these can be paralysing. People just don’t understand the intensity of an anxiety attack until they’ve experienced one. Severe or even moderate anxiety goes beyond a “moment of panic”; it can last for hours or even days and it can seem like there’s no way out! Many people try to fix anxiety with conventional means like pills and therapy but the success rate can be low. Some give up and just accept this horrible affliction, feeling they have nowhere to turn but drugs and alcohol. Some continue with pills and live with side effects but this is not necessary. Not when you have access to a powerful, gentle, pleasant and extremely effective means to get to the root of the problem quickly and effortlessly. Take heart, there is hope. A vast amount of research has been conducted on the benefits of meditation to reduce anxiety. Stanford University studies indicate that meditation reduces anxiety significantly more than simple relaxation. Meditation goes much deeper.
Meditation can be used for quick relief of anxiety leading to a full-blown panic attack; it can make you generally less prone to the effects of stress and help your body heal from anxiety’s damaging residue. If you feel the signs of a panic attack and uncontrollable fear coming on you can quickly calm and centre yourself through meditation. This way you regain control of the emotional situation instead of allowing it to control you. For best results, a daily meditation practice will teach you the skills necessary to quiet the mind, control the emotions and calm yourself during times of stress. And meditation can be used anytime even just for a few minutes - when you feel the anxiety welling up inside. InnaPeace puts you into a deep meditative state quickly and keeps you at the slower brainwave levels of meditation, where the brain begins releasing calming and healing hormones. And unlike traditional meditation that takes decades or even a lifetime to master, you don’t need to add to your stress or anxiety by having to learn a new skill. All you need to do is take some quiet time alone, and press PLAY. Embedded into the tracks are very specific frequencies that quickly and gently transport you into a deep meditative state where inner peace and positive energy permeate every cell in your body. The therapeutic effects of meditation are far-reaching and the more you meditate, the more you will begin to feel: alive, confident, optimistic, balanced, energetic, centred, calm, empowered, worthy, wise, compassionate, perceptive, peaceful, loving and happy.
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WELLMIND
Imagine for a moment how your body stores anxiety. In unnaturally tight muscles, body fat, poor health... if anxiety can’t be released, it stays in your body and causes lasting damage.
FITNESS
OVERCOMING ANXIETY with EXERCISE
WHETHER YOU’VE EXPERIENCED MOMENTS OF FLEETING ANXIETY, OR SUFFER FROM ANXIETY DISORDER, WE CAN ALL RELATE TO THE PHYSICAL AND MENTAL FEELINGS IT TRIGGERS IN SOME WAY. THE RACING HEART, SHALLOW BREATHING, PANICKED THOUGHTS, INABILITY TO BE RATIONAL AND CALM, SWEATY PALMS. THE EXPERTS AT FITNESS FIRST GYMS EXPLAIN HOW EXERCISE CAN HELP YOU THROUGH. There’s good news for those of you who suffer from anxiety regularly or severely. Exercise can be extremely effective in reducing and preventing anxiety, both in chronic sufferers of anxiety disorders, and in day-to-day experiences of anxiety. Here’s how. 1. Exercise reduces symptoms and feelings of anxiety Exercise has been proven to reduce symptoms and feelings of anxiety, thanks to its impact on your brain and body. Aerobic exercise in particular – such as cycling, running, walking or dancing – can reduce and ease anxiety, promoting feelings of wellbeing. Exercise activates the regions of your brain which are responsible for your fear response, and basically determines whether you’ll enter a state of fight or flight, or remain in a state of calm. 30 | THRIVE #10
When your brain thinks you’re being threatened, you’re more likely to suffer from severe anxiety symptoms. Whereas when you’re in a rest and digest state, your body can reduce these feelings. Exercise gives you greater control over the activation of this stress pathway, allowing you to reduce symptoms of anxiety at the same time. When you work out, your brain chemistry actually changes. You produce neurochemicals including serotonin and endorphins, both of which actively enhance feelings of happiness, calmness and wellbeing, and reduce feelings of anxiety and stress. So you’re quite literally “switching on” your happy hormones, to combat any experiences of chronic or acute anxiety you may be experiencing.
2. Exercise reduces health risks linked to anxiety People who suffer from anxiety have been shown to be at a greater risk for other health conditions, including depression, diabetes and cardiovascular disease. In fact, many anxiety sufferers have been found to live more sedentary lifestyles, which ironically worsens their symptoms of anxiety, and further increases their risk of these complications. Given exercise is currently the most effective non-medical treatment for anxiety and its symptoms we have available, it’s so important that anyone suffering with this condition commits to a regular workout routine. Not only will this reduce anxiety symptoms, but it will also greatly reduce your risk of associated health conditions at the same time - win, win! 3. Exercise allows you to be more present and grounded For many people, their workout is the one time of day which allows them to truly switch off and disconnect from the world and any racing thoughts, stress or anxiety they’re experiencing, and truly be present in the moment. Sweating it out, pushing your body, and enjoying the chance to move is the best way to get out of your head, and put those anxiety symptoms to bed. Instead, you become more grounded, calm, and able to deal with any stressors or complications that may arise throughout the day, whether they be real or perceived. This moment in time where you’re distracted and diverted from whatever is causing you anxiety is so helpful in allowing you to regain control over your thoughts, and approach any situation with a clear, calm mind.
4. Exercise improves your ability to cope with anxiety Sadly, there’s no way to wave a magic wand and watch everything causing you anxiety simply vanish into thin air. But exercise does leave you better equipped to deal with anything in your life which is triggering your experiences of anxiety. Exercise has been shown to improve resilience against difficult emotions like anger and sadness and leave you more able to deal with and process these when they arise. It’s also incredibly effective in reducing fatigue, and improving your alertness, concentration and cognitive function … all of which are essential when it comes to coping with symptoms of anxiety! When you’re chronically stressed or anxious, you’ll often find yourself low in energy, exhausted, unable to concentrate. But exercise can combat these effects, and even reverse them, helping you sleep, recover and think better. 5. Exercise helps alleviate symptoms of anxiety, as well as managing it Regular aerobic exercise has been shown to decrease stress and tension, improve and stabilise mood, support sleep and increase self-esteem and confidence. Each of these results actively prevent symptoms of anxiety, by helping you remain calmer, more grounded, and less prone to irrational thought patterns. Even five minutes of aerobic exercise is enough to experience these benefits. If you need more proof, evidence shows physically active people experience far lower rates of anxiety and depression compared to sedentary, non-active people. Not only is your brain physically better equipped to deal with stress and anxiety, thanks to the changes in brain chemistry you’re promoting, but you’re also more resilient and calmer when you exercise consistently. Key things to remember when using exercise to manage anxiety So how can you design an exercise routine which best supports your mental health, and reduces your symptoms of anxiety? There are some key considerations to take into account: THRIVE #10 | 31
FITNESS
"Studies show the duration and intensity of your workout doesn’t hugely impact the effectiveness of the session on your anxiety. In fact, a short 10-minute walk is just as effective as a 45-minute sweat session."
FITNESS
1. Type of exercise The type of exercise you choose surprisingly doesn’t play a huge role in the ability of a workout to reduce anxiety. Studies show all forms of exercise, from HIIT (High Intensity Interval Training) to cycling, can improve anxiety symptoms, so the most important question to ask yourself is: what will you most enjoy? Developing a routine you can be consistent with is critical. And a key component of this is finding something you love and actually enjoy doing! Whether that’s walking, swimming, rock climbing, hiking, running, weights … you name it, the main thing is you’re showing up, consistently, and reaping the benefits. 2. How you’re feeling It’s important to acknowledge that anxiety can feel and present very differently for different people. So while exercise is a great way to manage and reduce your symptoms, it’s essential you check in with yourself in the moment to understand what your body needs most, so you can experience the maximal benefits. For example, if your heart is racing, you’re immensely stressed, and you feel like you’re drowning, HIIT may not be what your body is crying out for. Instead of adding further stress to your system by pushing your body through intense, vigorous burst of exercise, why not opt for something centering, grounding and relaxing like yoga?
• Get your heart rate up. We know aerobic exercise is ideal for reducing anxiety, so get sweaty and feel the benefits fast! • Work out with a friend. Get your social support and your workout in at once, and boost feelings of connection, comfort and enjoyment as you do so. • Switch it up and head outdoors if you’re looking for another element to lower stress and reduce anxiety. Nature is fabulous for your mental health! • If it’s not helping, don’t be afraid to abandon your session. Aim for 10 minutes, and if the workout isn’t working for you, then your body may be calling for rest instead! That’s okay! There you have it. Exercise is your best friend for managing anxiety, making you better equipped to cope when it arises, and for preventing it altogether! Just in case you needed yet another reason to hit the gym, now you have it!
Or, if you’re feeling really low and down, maybe HIIT is exactly the burst of energy and vitality you need to reduce your anxiety symptoms! Be sure to check in with yourself each time, to truly understand what your body is calling for.
Want more wellness, fitness and nutrition advice and tips? Head to our blog to check out our range of useful info, recipes and strategies to help you optimise your health today!
3. Duration of exercise You actually don’t need to hit the gym for long at all before you begin experiencing the benefits of exercise for your anxiety. Studies show the duration and intensity of your workout doesn’t hugely impact the effectiveness of the session on your anxiety. In fact, a short 10-minute walk is just as effective as a 45-minute sweat session.
If you or someone you know is struggling with their mental health, chat to a medical professional or reach out for support: Lifeline - 13 11 14 Beyond Blue - 1300 22 4636
So again, it comes down to what your body and mind need in the moment. And of course, consistency - because the more you show up, the longer-lasting the benefits you experience will become. 4. How you exercise While you’re at it, there are certain things you can keep in mind when exercising with the intention to reduce anxiety: • Find a workout you love, so you can be consistent and develop improved resilience and prevent anxiety, as well as simply managing it when it presents itself. 32 | THRIVE #10
ABOUT FITNESS FIRST
Fitness First is an international fitness centre brand founded in 1993 in the UK. There are now 360 FF clubs around the world, 74 of those in Australia. It offers a range of services at flexible membership prices - from weight training to yoga and Pilates, personal training and more. Clubs are open seven days a week, some for 24 hours. The brand offers a free five-day trial pass to try before you buy. www.fitnessfirst.com.au/
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HUMANITARIAN
Showing R.E.S.P.E.C.T For Charity THE NEED FOR CHARITY DONATIONS AND VOLUNTEER SUPPORT HAS ROCKETED SINCE COVID. UNFORTUNATELY, SOME HAVE USED IT AS A WAY TO OFFLOAD UNWANTED GOODS NOT FIT FOR USE OR DISPOSE OF THEM CARELESSLY. THIS CAUSES A BIG DRAIN ON THE CHARITIES INVOLVED – AND EFFECTIVELY TAKES AWAY FROM THOSE IN NEED.
By Jenni Gilbert During the near four-month lockdown in most of NSW last year, as with all “non-essential” retail stores, including op shops like those run by Vinnies, the Salvos and Red Cross, were forced to close their doors. As a result, they were largely unable to take donations of goods.
There was a prominent sign on the street shopfront of the Vinnies in my Sydney neighbourhood that it was closed until COVID restrictions were lifted and so to please not leave donations outside. Their donation bins around in the side street were taped shut with the same request.
I can only speak for NSW, but I expect the same applied to Victoria and other places around the country that were and some still are under strict lockdown regulations.
Nevertheless, every day I walked past there were mountains of goods dumped outside both the bins and the shop, mostly haphazard rubbish. Even though much of it had originally been bagged up,
34 | THRIVE #10
During the seemingly endless days of virtual isolation, many people obviously used the time to de-clutter and get rid of what they no longer wanted. But much of what I saw outside the local Vinnies no-one else in their right mind would want, either.
"I’m told t’s a popular saying in the industry: “If you wouldn’t give it to a mate, don’t donate.” " Apart from the fact trucks had to roll up several times a week to haul it all away and contribute to yet more landfill – at great expense to the charity organisation, according to the workers assigned to sorting it – some of the things I saw “donated” were an insult to basic human decency. There were worn out and/or dirty clothes and shoes, damaged or downright dreadful accessories, towels and bed linen that hadn’t seen a washing machine in what looked like years, chipped crockery and ornaments, broken toys, “artwork” (much of it in damaged or no frames) that would be rejected as ornamentation for a rancid public toilet, old electrical goods – which op shops aren’t allowed to sell anyway by law – and boxes of books that had to be thrown out if it had rained. I even spotted soiled underwear and nappies.
It was also pointed out to Thrive by one charity that if goods are also just dumped on the ground outside op shops or their bins, they are deemed contaminated – especially after rain - and would need to be thrown out anyway. More waste, on several levels. Even though lockdown has been lifted, demand for second-hand, recycled, upcycled, vintage – however you want to describe it – goods has never been greater. And the demand is predicted to escalate. When op shops in NSW were allowed to reopen with other retail stores on “Freedom Day”, October 11 last year, the queue outside my local Vinnies extended a block. A queue persisted for several days (as only a certain number of people were allowed in-store at any one time). Another charity, Wayside Chapel, reported that the reopening of their op shop in Sydney’s east on so-called Freedom Day was the busiest in memory. Lee-Anne Carter, a longtime fashion editor, stylist and for nine years global trend forecaster for Swarovski in Austria, says she has been a lifelong fan of vintage, secondhand, recycled, upcycled “anything”. "Secondhand apparel is possibly my first true, and remains my forever love,” she says. "And it seems I am not alone. “With the pandemic and lockdowns’ ramifications forcing us to reassess our spending habits and making us look at how fast fashion has impacted the environment, secondhand shopping is fast gathering pace for a new generation focused on sustainability, with over 40 percent of Millennials and Gen Z shopping for secondhand apparel, shoes and accessories in the past 12 months."
Just because it’s charity, a person in need does not deserve things you wouldn’t inflict on your deadliest enemy. They need useful items in good condition that are clean. Nor do charities that are in more demand than ever deserve to have to spend money sorting and carting away rubbish; money that is desperately needed to help people. I’m told it’s a popular saying in the industry: “If you wouldn’t give it to a mate, don’t donate.” THRIVE #10 | 35
HUMANITARIAN
passers-by had opened them to pick through the contents and strewn the rest over the footpaths. Alarmingly it continues, although the donation bins and the store are currently open.
packages for children, to stocking community pantries or upgrading people’s houses to make them homes. HUMANITARIAN
It provides kindness and support to a number of people across the community.
WHEN OPPORTUNITY DOESN’T KNOCK For all the great bargains and finds that can be had at op shops, there are many people now who simply cannot afford to shop there, either. They need basic life essentials – like food, bed linen and towels, and items such as vacuum cleaners, to tide then through.
It is not funded and relies on the community for donations. “We are a case-specific charity,” Clementine says, “so when we receive requests for items or support, we call on the community to assist with donations of specific items or food.” Clem says that ProjectKindness has never been busier since Covid and recently put a callout on Facebook for good quality towels and bed linen, as well as a vacuum cleaner, for clients. She is constricted by what she can take because of limited storage space, but one kind person offered her a lock-up for donated goods. However, she still doesn’t have enough space to take things like larger items of furniture. Do you have any space you’re willing to donate to this cause? Clem supports people within a 5-10km radius of Kensington [in Sydney’s eastern suburbs] because of limited resources but wants to widen that scope.
Sydney woman Clementine (Clem) Hartson, helped by her mother, saw an opportunity to return the kindness she had once been shown though a difficult time in her life. In 2017, she established ProjectKindness. “When I was working in a boarding house for adults with mental health issues I put a request out to the community for art to brighten up the house,” she recalls. “It resulted in so much positive feedback that I decided to set up a charity to share some kindness and make a small difference to people's lives. “In Year 10, I suffered from severe anxiety and promised myself at the time that I would give kindness back in some form one day, as I had so many wonderful people give it to me throughout this difficult period.” ProjectKindness helps in a number of ways: from regular food deliveries to kindness 36 | THRIVE #10
“One of my biggest dreams is to have a location where we keep all our donations and somewhere for individuals to come and sit down, have a cup of tea and some human connection,” she says. “A lot of the people we support crave human connection, to be seen, loved, valued and heard. I am so passionate about this and believe that this is what life should be about. “The community across all sectors – from businesses to individuals - has been and continues to be very generous with donations of goods, money and time. “We would not be able to provide the service we do without the support we receive. “We enlist the help of volunteers as required but prefer that we [Clementine and her mother] remain the interface with our clients. “Some situations can be especially challenging, and we are very conscious of ensuring that our
volunteers are comfortable when they are helping out.
HUMANITARIAN
“ProjectKindness sees many very challenging situations which make us sad but it is always hardest seeing children who have been through traumatic scenarios. “The individuals we support so show much strength and resilience. They remind me why we do what we do. “People are very welcome to contact us if they would like to assist. An easy way to volunteer is for people to gather non-perishable food for the community pantries and help with regular food deliveries. www.projectkindness.com.au
NOT SURE HOW TO DONATE YOUR PRE-LOVED GOODS? Website Smoothmoves - www.smoothmoves.com.au/blog-posts/donating-unwanted-items-in-australia/; 1300 122 007 – has an excellent guide to donating goods around Australia: from who is taking them, what kinds of items they are looking for and in what condition they are required. “Not exactly everything can be given away willy-nilly,” Smoothmoves says. “It’s important to know what can and can’t be donated when giving away unwanted goods to a charity or not-for-profit organisation. “While each organisation will have their own rules and guidelines, below is a good rule of thumb for what can and can’t be donated, along with a few maybes. Items you can donate: Men’s, women’s and children’s clothing and accessories Homewares, including manchester Children’s toys Books, CDs, DVDs, Bluray discs, video games, vinyl records and cassette tapes. Items in the maybe list: Furniture Electrical goods White goods/ Appliances
Items you can’t donate: Ripped, torn, soiled or stained clothing/footwear Broken, ripped or stained furniture Cracked or broken homewares Stained bedding, including mattresses Used beauty and hygiene products Green waste Household waste Computers, printers and scanners Broken or ruined white goods/appliances Car parts Weapons Taxidermy animals Medicine THRIVE #10 | 37
HUMANITARIAN
The POWER of ONE E THE COVER SUBJECT OF OUR LAST ISSUE, JACQUELINE PASCARL, HAS LED A TUMULTUOUS BUT IMMENSELY PURPOSEFUL AND REWARDING EXISTENCE. SHE HAS TRANSFORMED THE DISASTERS OF HER LIFE – SUCH AS THE KIDNAPPING OF HER TWO ELDEST CHILDREN – INTO A MISSION TO HELP COUNTLESS THOUSANDS OF OTHERS.
By Jenni Gilbert Jacqueline Pascarl, a longtime friend and major role model, could justifiably have crumbled when her two eldest children were kidnapped by their father and covertly whisked overseas, as a result of which she didn't see them again for 14 years. But Jacqueline kept fighting for them. Also, to reinvent herself, which she did spectacularly, as an international humanitarian aid worker and charity fundraiser, nationally and globally. She and younger daughter Verity, who recently turned 21, appeared on the cover of the last issue of Thrive, to discuss her motivation and other life passions: https://issuu.com/healthsite.com/docs/ thrive-vol9_art?fr=sZjI4ZDE5NzQwOTA The organisation she founded, Operation Angel, most recently has been raising funds for victims of Australia's east coast flood disaster, and for child and women refugees of the Ukrainian invasion. For the latter, she is raising money to provide refugees entering Poland with sleeping bags that are made by Polish workers, and women with feminine sanitary items, in part with a 38 | THRIVE #10
"We aren’t big with Operation Angel but, person to person, we make a difference. Then one day, I hope one person we have helped will help another" Go Fund Me page: www.gofundme.com/f/sleepingbags-women-children-ukrainian-refugees?utm_ campaign=p_lico+share-sheet&utm_medium=copy_ link&utm_source=customer Sometimes, as individuals, we feel powerless to know how to make a difference. However, as she told me: "We aren’t big with Operation Angel but, person to person, we make a difference. Then one day, I hope one person we have helped will help another."
HUMANITARIAN
The
COLLATERAL DAMAGE By Jacqueline Pascarl Decisions. What do you take when fleeing for your life with your children? Can you look the kids in the eye and say the beloved cat, or their comforting dog has to stay in Ukraine and waiting for the bombs to rain down? You’ve already left behind your older teenage son, your husband and brother - you know your slightly inept and gentle men will fumble with the guns they have been issued, and the fear and determination in your 18-year-old son’s eyes both makes you proud and terrified as you hear how he will be making Molotov cocktails. So, your two younger kids need the emotional support their much-loved pet will bring - even though, now you have reached the Polish border, and it’s snowing, you come to understand that dogs and cats simply can’t enter the makeshift shelters given to you and your young kids. You are refugees and choices are now out of your hands. How will you keep your pet alive and fed when nourishment and a weatherproof bed for your kids has to be the priority? When I worked in war zone refugee camps with CARE International and UNHCR [United Nations High Commissioner for Refugees] or with survivors of Australia’s voracious bushfires, I often realised that pets usually come last.
But with the advance of brutal Russian forces and the exodus of Ukrainian women, children and the elderly, I realised I had to divert a small portion of donations to try to keep the refugee animals alive. Frankly, not just because I care about creatures, but primarily because those who have fled exploding bombs, air strikes and machine gun fire NEED and must have the emotional and psychological comfort that only a beloved pet can proffer amidst the encroaching madness. So, I made arrangements and piggybacked onto the Italian veterinarian convoy bringing a little food and assistance to the animals who are keeping the Ukrainian refugee families - the kids - sane and anchored. I flirted with an Italian veterinary keeper on FaceTime (don’t worry, he knows I am old and happily married!) and said that if he wanted a bed in Australia one day, he could stay with our family. That and a half flask of whiskey. It worked, and Dante packed our donations into his vehicle and set off. NB: No favours of a sexual nature were offered for this mission!!! Hahaha!
THRIVE #10 | 39
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THE POWER OF GRATITUDE can bring - is strongly and consistently associated with greater happiness.
@ There has been much in the last couple of years to cause us fear and worry, and those emotions cannot be ignored. But dwelling on those at the expense of much else will make our state on mind significantly more odious.
Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. TV titan Oprah Winfrey believes that gratitude is also recognising the fact that everything good that happens in life is a gift; not something we're entitled to, or should expect.
In positive psychology research, gratitude - for identifying the good things in our lives and the benefits that even bad occurrences
PETS AS HEALERS A rabbit could be ideal if you’re allergic to other animals or have limited space but still want a furry friend to snuggle with.
@ When we’re facing despair, loneliness, health issues, depression, addictions, or anything beyond our ability to cope, caring for a pet - whether it be a cat, dog, bird or more exotic critters such snakes, lizards, and other reptiles - can help ease the pain. He or she can give us a reason to get out of our thoughts to focus on a sense of purpose.
Birds can encourage social interaction and help keep your mind sharp if you’re an older adult. Even watching fish in an aquarium can help reduce muscle tension and lower your pulse rate. The relationship we have with pets is real and symbiotic - what we give to them comes back to us in ways that can’t be measured.
THRIVE #10 | 41
NUTRITION
The DANGERS of FAD DIETS THE SHOCK DEATH OF SHANE WARNE AT 52 OF A HEART ATTACK HAS CAUSED MANY PEOPLE TO QUESTION THEIR OWN LIFESTYLES – NOTABLE AMONG THEM, THE QUALITY OF THEIR DIETARY HABITS.
The sudden death of cricket legend Shane Warne at 52 from a heart attack in March sent shock waves around Australia and the world. The much-loved larrikin, sporting great and super-successful businessman was having a mates’ break on Thailand’s island resort of Koh Samui. A masseuse reported that she left him “in perfect health” mid afternoon but only a couple of hours later a mate found him unresponsive when he went to call Shane for dinner.
demise, among which is that he lived larger than life, smoked and had been on a restrictive liquid fast for the previous fortnight; a campaign to “shred”, which possibly put too much of a strain on his heart.
After extensive CPR and mouth to mouth resuscitation by his friends and then paramedics failed to revive him, Shane was pronounced dead at the Thai International hospital.
New fad diets endorsed by celebrities popping up seemingly every week and filling social media feeds makes them hard to ignore.
An autopsy found he had died of natural causes. There has been much speculation as to the cause of his premature 42 | THRIVE #10
When people struggle to lose weight it’s very tempting to be sucked in by the promises of “miracle” diets, such as juice fasts.
However, many of these diets are not backed by research and may be causing the body more harm than good. From the ketogenic diet to eating gluten or dairy-free, there may be dangers associated with fad diets. Emma Laing, online professor and director of dietetics at the US University of Georgia, offers five reasons why following fad diets can be a health risk:
1. They’re too restrictive Following a fad diet comes with extreme limitations and often elimination of entire food groups. “When we restrict carbs and/or fat, the body releases specific hormones to counter the restriction, promoting increased cravings of said macronutrients,” says Rachel Fine, an American Registered Dietitian Nutritionist, Intuitive Eating Counsellor, and creator of The Healthy Dancer® community, who founded To The Pointe Nutrition in 2013 with the mission to provide certified nutrition education to dancers of all levels, dance parents, and dance educators. This is because your body relies on both carbs and fat for very specific metabolic functions, and when you’re not consuming one or both of these macros, it will fight until you can no longer resist, she adds. Diet restrictions may later result in binge eating, and restriction is also associated with lethargy and fatigue. This means less energy for exercise and going on with your daily life. 2. You could be missing out on essential nutrients Some diets may encourage you to cut out food groups like whole grains that your body uses for fuel and nutrients, and others even encourage elimination of certain fruits and vegetables that provide your body with essential nutrients and antioxidants. If this diet instructs you to remove foods from your diet that are high in fibre and essential nutrients, you might lose weight, but you could end up with other complications, such as nutrient deficiencies and changes in your digestive, muscle, and bone health.
NUTRITION
"Diet restrictions may later result in binge eating, and restriction is also associated with lethargy and fatigue. This means less energy for exercise and going on with your daily life." Much-loved larrikin Shane Warne lived larger than life, enjoying a smoke and a tipple (or two …). He launched his own brand of gin and tonic, SevenZeroEight.
3. They can be expensive Your body isn’t the only thing that will be affected by some of these extreme diets; your wallet will be hurting as well. If you are following a diet that requires buying only premium and organic ingredients or certain supplements, your grocery bills are going to be steep. Many of the nutrients from supplements can be found solely in food and by eating healthily, so these aren’t always necessary. 4. They’re not sustainable Because of the extreme steps you often have to take to follow a fad diet, they often don’t last, and you end up gaining back all the weight that you just lost. In most cases, fad diets are not successful long-term, especially for your mental and physical health. A sustainable diet where you allow yourself wiggle room and the occasional dessert are often the most successful. If you find that your ability to enjoy travel or social activities involving food is suffering, chances are, this diet will not be sustainable. 5. They could actually cause weight gain Your metabolism is one of the biggest things affected by manipulating your diet. Weight gain is a common side effect of fad diets, and initial weight loss from following a fad diet is typically just a loss of water weight. The nature of extreme diets can ultimately cause your metabolism to slow because it is in survival mode hanging on to extra fat for fuel. www.online.uga.edu THRIVE #10 | 43
NUTRITION
Let’s KEEP IT REAL!
DIET TRENDS COME AND GO AT SEEMINGLY LIGHTNING SPEED AS “HEALTHIER” EATING OPTIONS … NO SUGAR, LOW FATS, MINIMAL CARBS ETC ETC ETC. BUT ARE YOU DOING THE BEST BY YOUR BODY – AND, ULTIMATELY, WEIGHT? By Katie Missingham It’s easy to fall into the trap of “low fat, low carb, no sugar, energy booster, brain power, focus” etc and so forth … diets and become borderline obsessed. We see an increasing number of marketing ploys through companies that outline their products with these labels, to entice you into purchasing them as the “healthier” option. But what do we actually know about these alternatives? Why do we continuously look to the plethora of possibilities, rather than the real deal? I was recently out doing my regular grocery shop and needed to buy some coconut oil and was met with 20 options, though one struck me in particular. Without mentioning brand names, I came across one boasting three types of coconut oil. One promoted energy, another focus, and the third a kick start. When I turned to the ingredients list, all three products were 100 percent coconut oil … nothing else. 44 | THRIVE #10
The statistics on the marketing of these products is astounding. Should you look at the selling margins and quantities, there is a distinct pattern for “Energy and Exercise” being the most lucrative. Never would I have thought I would find the same product, with the same ingredients, labelled in three different ways, flying off the shelves as if they’re a godsend product. This is an ideal example of tactical marketing, and how influenced our society is. It all plays into the world of diet culture. Diet culture discussions have become more popular in recent years, according to experts, and social media is a key part of it: the latest promotion of a supplement powder, vitamin, or skinny tea. If you see a beautiful, young, energetic boy or girl promoting the product that they apparently use regularly to look the way they look, you’d buy it - right?
So how do you know if you're making the right choices when it comes to food or exercise? What we suggest is to ask yourself what your motives are and whether they fit into your food culture and inner values. When it comes to food, it could be because it gives you energy, you enjoy a taste, it's a social event and you want to connect with your loved ones. This is a starting point to raise awareness of the reason you're looking at these diet alternatives. It also helps you take a gentle, compassionate approach to food and exercise. If you are partaking in the “low fat” trend because you think fats will make you bigger, check the sugar content. Typically, sugar is added into these options to ensure the taste is there. If you are going for the sugar-free option, consider how much of these no-sugar items you are consuming and why. A lot of the time aspartame (artificial sweetener) is used to replace sugar.
NUTRITION
"So how do you know if you're making the right choices when it comes to food or exercise? What we suggest is to ask yourself what your motives are and whether they fit into your food culture and inner values."
Our bodies cannot necessarily process aspartame. A very long story short, the chemical has a reaction with a glucose transporter called GLUT4. Researchers’ studies have found that the artificial sweetener sucralose and aspartame commonly found in diet foods and beverages increases GLUT4 levels in these cells and promotes fat storage. This said, these studies were conducted in those who consumed excessive amounts. As for the “lower carb” option, my only question is … why. Why deprive yourself of the godly goodness of a doughnut here and there? Why deny the temptation of the Finger Lickin’ Good KFC chippies when the cravings kick in? Why rob your soul of the truly Australian bangers and mash after some hard yakka? What this article is about is to open some thoughts as to why we fall prey to these marketing tricks in this world of diet culture. Next time you find yourself purchasing these items, purely because Joe Blow down the road or a magazine article told you it’s better for you, have a think about what you are trying to achieve and what your motives are. Then reassess.
Katie Missingham, founder and managing director of Fight Nutrition Australia, is a holistic nutritional therapist who believes the worlds of Western and alternative medicine and nutrition are best used cohesively. She believes that there is no single approaches that can “fix” each individual. Rather, to take the time to understand your history, needs, and personal experiences. She has experienced a variety of health industry standards from bikini and fitness competitions, professional sports (basketball and Muay Thai), eating disordered recovery work … the list goes on. She is currently working closely with schools to talk through all things nutrition and health, while working with many eating disordered clients on their recovery journeys. www.fightnutritionaustralia.com.au THRIVE #10 | 45
NUTRITION & DIET
RETREAT and TREAT Yourself HEADING TO A SPA TO TAKE A BREAK FROM THE HARSH REALITIES OF THE PAST TWO-PLUS YEARS MAY NOT BE DO-ABLE OR DESIRABLE RIGHT NOW, BUT THERE’S NEVER BEEN A MORE IMPORTANT TIME TO GIVE YOURSELF A BREAK By Jenni Gilbert A spa retreat is the stuff dreams are made of (mine, anyway); to be massaged and otherwise pampered in beautiful surroundings, eat deliciously healthy food and be guided on self-nurturing modalities, such as meditation, Reiki, yoga and various other relaxation techniques. Sadly, they can only be pipe dreams for many of us as we come to grips with the “new normality”. Time and money are quite likely tight; too “snug”, at least, for a break some may regard as a frivolous indulgence.
"After the extraordinary stresses we have endured since early 2020 – throwing in a few natural disasters along the Covid way - it has never been more important to retreat for a time from the harsh realities and nurture ourselves" 46 | THRIVE #10
Amanda Christensen - Wild Earth Collective
There may be accrued debts to pay after two-plus years of less, or loss of income, and increased work commitments, with employment demands and/or opportunities now surging. Not to mention juggling a slew of personal pressures. All the while, it’s hard to block out the thought that Covid restrictions, with all their ramifications, could be re-imposed, making the idea of a holiday - let alone a spa retreat seem unaffordable, impractical, or even downright selfish. However, after the extraordinary stresses we have endured since early 2020 – throwing in a few natural disasters along the Covid way - it has never been more important to retreat for a time from the harsh realities and nurture ourselves. With some aforethought and planning,
we can literally give ourselves a break by creating a spa routine from our own homes. NUTRITION & DIET
One of the most important ways to self-nurture is by making the effort to nourish our bodies with good, home-made food, says Amanda Christensen, founder of Wild Earth Collective: Amanda, based in Lawrence NSW, has worked as a wellness activator, and in the fields of intuitive massage and natural/holistic therapies for more than 25 years, first making her mark running The venture also offers retreat catering. wellness retreats in Australia, Bali and Hawaii. “Wild Earth Kitchen is experienced in catering and “I’ve called on a range of modalities that have holding space for a wide variety, including breath evolved into my own unique and deeply intuitive work, yoga, meditation, dance, music and art, style,” she says. “Some of my modalities include spiritual, massage, conscious sexuality/tantric clinical massage, breath work, traditional retreats,” Amanda says. Hawaiian massage, shamanic journeys, Reiki and energy work. “We can create the menu together or I will design your personalised menu to embody the soul of your “With Wild Earth Collective, my intention is to retreat your participants, facilitators and philosophies. create a consciously connected tribe of self-organised people with open hearts and The company also offers event catering, such as inquiring minds; to share ideas and information for weddings. that inspires, nurtures and nourishes. “It’s a beautiful way to celebrate your bespoke “The body is the most intimate and precious thing wedding by inviting us to create a unique and you’ll ever own. We must love it as a divine temple.” amazing wedding day grazing experience,” Amanda says. “You choose your favourite foods The food/cooking aspect of Amanda’s venture and I’ll assemble a divine grazing menu.” began in Australia many years where, on one retreat, the chef didn’t turn up. So she and her Of course, Amanda knows that retreats may not be team turned to the task themselves and discovered on your able-to-do list at this time, but the need to how much they enjoyed and were empowered retreat is essential. by it. As was the case for their clients! At the heart of it is preparing Today, she and the team hold Wild Earth Inspired nurturing meals – see a Lifestyle Retreats, “offering the space to leave the selection of her recipes outside world behind, to be inspired and nourish overleaf, and more at yourself, to create the space to bring in a simple www.wildearthcollective.com.au. daily practice and how to sustain these changes for the rest of your life,” Amanda says. Then create yourself a “spa” schedule from the comfort of home. For instance, start with a blissful salt body scrub “They are an invitation for you to explore and and bath with aromatherapy oils, or a home facial, a drop into a space of deep connection to self foot soak or DIY mani-pedi: you can find lots of tutorials through stillness, meditation, breath, nature and online. Professional mani-pedis aren’t that expensive nourishing food; to take time to just BE with your these days and leave you feeling a million bucks. wise body and listen. And check out courses, classes and sessions in “The intention of our retreats is for you to explore your local area for such modalities as massage, ways of creating easy and delicious vegetarian, yoga, meditation and Reiki that suit your timetable vegan and raw meals that nourish and nurture, to and budget. learn the alchemy of mindful food preparation, and create simple high-vibration meals in a relaxing Make the effort. As a famous ad slogan says: environment to feed yourself and your family.” “You’re worth it”. THRIVE #10 | 47
NUTRITION & DIET
WILD EARTH KITCHEN
Spiced Pumpkin Chickpea Salad with Tahini Dressing Serves 4 Ingredients Half a pumpkin of your choice (I love the Kent pumpkins) roughly 500g. Sliced 1/4 cup pepitas. 1 tin chickpeas, drained. 1 tsp cumin ½ tsp smoked paprika ½ chilli powder ½ tsp salt flakes 1 tsp raw honey (vegan alternative – coconut blossom nectar) 1 small radicchio 1 bunch of tuscan kale, or curly kale - stalks removed Juice of one lemon 1 clove garlic, crushed 2-3 tbsp extra virgin olive oil Tahini dressing 2 tbsp tahini 1 clove garlic Juice of one lemon 2-3 tbsp water
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Step by Step Pre heat oven to 200C fan. Drizzle the pumpkin with oil and roast in the oven for 25-30 minutes or until browned on the edges and cooked. Toss the chickpeas in a bowl with cumin, paprika, chilli powder, salt and honey, a splash of oil. Spread them on a tray and add to the oven for 15 – 20 minutes, shaking occasionally. Leave chickpeas to cool on the tray and they will crisp up. Combine the lemon juice, garlic and 2-3 tbsp olive oil and massage into the kale & radicchio with your hands in a large bowl for 3-4 minutes until it begins to shrink in volume and is glossy all over. Mix the tahini and lemon juice, it will thicken up and add enough water to get a smooth just pourable paste. Assemble the kale, radicchio and pumpkin, top with the pepitas and chickpeas, drizzle with the tahini dressing.
NUTRITION & DIET
WILD EARTH KITCHEN
Persian
Herb Stew with Broccolini and Red rice Serves 4 Ingredients 1/4 cup olive oil 1 yellow onion, chopped 2 cans chickpeas, drained salt and pepper 3 cloves garlic, minced or grated 1 teaspoon turmeric powder 1/2 teaspoon crushed red chilli flakes 2 teaspoons lemon zest 3-4 cups vegetable broth 2 tablespoons lemon juice 2 cups baby spinach 1/2 cup fresh coriander roughly chopped 1/2 cup fresh parsley, roughly chopped 1/2 cup fresh dill, roughly chopped 1 tablespoon chopped chives 1 bunch broccolini (steamed or blanched) 2 cups cooked red rice A hand full of almond flakes and fresh micro herbs for serving
Step by Step 1. Heat the olive oil in a large pot over medium heat. When the oil shimmers, add the onion and cook 5 minutes until soft. Add the chickpeas and season with salt and pepper. Cook, stirring occasionally until he chickpeas begin to crisp, about 5 minutes. Add the garlic, turmeric, crushed red pepper, and lemon zest, cook until the garlic is fragrant, about 1 minute. 2. Carefully remove 1 cup of chickpeas and reserve for topping, only if desired. 3. To the chickpeas, add 3 cups broth, the lemon juice, and season with salt. Bring the mix to a boil over high heat, then reduce the heat to low. Stir in the spinach, cilantro, parsley, dill and chives, and simmer 10-15 minutes, until the spinach is wilted and the stew is very fragrant. Taste, adjusting salt and pepper as needed. If you would like a thinner consistency, add the remaining 1 cup broth. 4. To serve, on a platter add the rice, ladle the stew over the top. Top with steamed broccolini, the reserved chickpeas, almond flakes and micro herbs.
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NUTRITION & DIET
WILD EARTH KITCHEN
Harissa Roasted Eggplant with Lentils Herbs and Yoghurt Serves 4
Ingredients 2 teaspoons harissa paste 1/4 cup (60mls) + 1 tablespoon olive oil 1 small brown onion, peeled, finely diced 2 cloves garlic, peeled, crushed 1 cup (200g) French lentils, rinsed 3 cups (750mls) vegetable stock or water 2 teaspoons lemon juice Salt and cracked black pepper 2 medium size eggplant, halved and scored Pine nuts toasted (to garnish) Pomegranate seeds, to garnish Micro herbs to serve (optional) 1 cup (250g) Greek Yoghurt (you can add fresh mint,lemon juice and garlic to the yoghurt)
Step by Step Combine harissa paste with 1/4 cup oil to allow flavours to develop. Heat a medium saucepan over moderately high heat. Add 1 tablespoon oil, add onion and garlic and cook, stirring often, until just softened, about 5 minutes. Add lentils and stock and bring to the boil. Reduce heat and simmer, partially covered, for 20 minutes, or until lentils are just cooked. Stir in lemon juice, salt and pepper to taste.
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Brush the scored top of eggplant with harissa oil. Bake the eggplant for 20 to 30 minutes until golden and tender. Make the Herb Yoghurt (if not using just plain yoghurt) by combining all ingredients. Serve lentils topped with eggplant and dollops of yoghurt, pomegranate seeds, pine nuts and herbs.
WILD EARTH KITCHEN NUTRITION & DIET
Vegan Coconut Chocolate Tart Serves 12 Ingredients The Crust: ½ cup desiccated coconut 2 cups almond meal/flour ¼ teaspoon salt 3 tablespoons coconut oil 2 tablespoons coconut syrup (substitute maple syrup) The Filling: 2 cans coconut milk 2 blocks 85% dark chocolate, chopped (you can use half bitter half semi sweet for a bit of a sweeter tart) 1 teaspoon pure vanilla extract The Topping: 2 cups mixed berries ( I use organic frozen ) 1/2 cup chopped and toasted hazelnuts, edible flowers of choice Step by Step The Crust Heat oven to 350 degrees. In a bowl combine the coconut, almond meal, and salt mix well. In a small container, melt the coconut oil and coconut syrup together. Pour into the bowl until well mixed.
The Filling In a medium mixing bowl, place the chopped chocolate and set it aside. In a small saucepan, bring the coconut milk to boil gently. Pour the milk over the chopped chocolate and let stand for 2 minutes before stirring until smooth and creamy. Whisk in the vanilla extract. Pour the chocolate ganache into the cooled tart shell. Chill in the freezer until set.
Press the crust into the bottom and sides of a 9-inch tart pan. Use the flat bottom of a cup to press hard.
The Topping Put the berries into a small pot and bring to a gentle boil until they thicken usually 3 to 5 minutes. Let it Bake crust in the heated oven for 10-12 minutes cool before topping your tart, add the toasted hazelnuts and flowers (or get creative with your until golden and firm. Remove from oven and own topping ideas). let cool completely. THRIVE #10 | 51
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