NEW ENGLAND
CHRISTMAS NEWSLETTER
DECEMBER 2013 | ISSUE 6
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CONTENTS
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11 A Christmas message from the Chair & CEO .......................................................3 NEML staff on the national stage..........................................................................5 Congratulations to local Doctors..........................................................................6 NEML consolidates connections to care in Guyra..............................................7 Consumer Advisory Committee............................................................................8 Heart Foundation Walk to Work.............................................................................10 Strategic Planning.................................................................................................10 GP Synergy Meeting the next generation of rural GPs..........................................11 Summer Health Checklist.....................................................................................12 Book Review by Janet Robilliard (Blood & Beauty).............................................13 Aboriginal Health Snapshot..................................................................................14 Healthy eating over the Christmas period...........................................................15 Protein the key to weight loss..................................................................................17 Delicious Christmas recipes without the calories..............................................18
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A word from the Chair
Chair of NEML Board
Dr. David Briggs This message is being written at the start of December coming into the Christmas / New Year period where for most of us our attention turns to family and friends, a holiday break and where a spirit of goodwill is extended to all. So, on behalf of the Board, I will take this opportunity to wish all our member organisations, our staff and our contracted service providers the very best during this period. Our best wishes are also extended to the many other organisations with whom we work closely throughout the year. No doubt we will also be mindful of the many individuals and families who will continue to need access to primary health care services over this Christmas and New Year period. Also at the time of writing we are still awaiting an announcement on the promised review by the new government on the role of Medicare Locals. This announcement is said to be imminent. While I appreciate the level of anxiety the uncertainty about this review might cause some staff I would encourage you all not to be anxious but optimistic about the review. The leadership in Medicare Locals, primary health care in general and from what can be gleaned from the Department of Health and the government commentary, is optimistic about the review and is likely to focus on the role and effectiveness of Medicare Locals, not so much about the need for their existence. Everyone wants to continue to develop a strong primary health care framework, however titled, for the future wellbeing of our communities. So this review should be seen as an opportunity for us to demonstrate how to grow and develop primary health care services to our communities. We need to also recognise that as a Medicare Local we have moved well beyond our former General Practice Division structures in that our membership is now much wider, serving a wider range of health professionals and relevant community organisations. Indeed, there is now a significant number of staff employed since the transfer of divisional staff that have not worked in those pre-existing structures. In addition, our Board membership continues to change to reflect the role of the new organisation. While valuing the foresight of the former Divisions in supporting our establishment I think there is overwhelming momentum for us to be recognised as a forward looking organisation. Important work has occurred in the last twelve months and I thank all for your contributions in that respect. Developing a set of values about how we want to be seen, policy such as that about community engagement and prevention were important achievements. Much effort has been extended in collecting relevant data about the health and socio-economic status of our regional population and individual communities. This effort is important, in identifying need, ordering priorities, collaborating with others and advocating for resources to meet those needs. This focus and being innovative about how we progress initiatives and meet challenges means that our emphasis will be firmly on being forward looking. This will no doubt be reflected in our strategic plan when considered by the Board. My thanks also to our senior staff and Board members for their effective contribution and leadership throughout the year. Regards Dr. David Briggs
New England Medicare Local | Page 3
A word from the CEO
Chief Executive Officer
GRAEME KERSHAW Christmas is just around the corner and it’s a time of rejoicing, celebrating family and friends and hopefully some quiet contemplation and restful reflection – probably on Boxing Day when all of the build-up and expectation that is Christmas Day has passed. Christmas is not always a great time for everyone and to those people, on behalf of everyone at New England Medicare Local (NEML); I hope that you find some joy at this time of the year and that 2014 is kinder to you. Here at NEML we have had a very hectic year consolidating some of the changes that have occurred as we have made the transition to a Medicare Local. We are providing more support to general practices and to other health care providers, we have a functional professional development program, we have established Practice Manager and Practice Nurse networks, we contributed to the efforts to bring 11 new GPs and 14 new medical specialists to the region, we have provided and supported the provision of 10’s of thousands of clinical services to our communities and worked with others to provide greater access to healthcare for Aboriginal people. To our busy staff, thank you for all of your efforts over the year, it’s time for many to have a few days off to spend time with those who mean much to you. New England Medicare Local has a lot more too do and has great plans for 2014 and beyond. We will be providing the information about our achievements and plans to you in coming issues of Health Thread. We will also be providing it to the Government as they undertake the Medicare Local Review which they committed to in the election campaign. We are hopeful that they will recognise the work that we do in mental health, Aboriginal health, supporting general practice and other providers, our strong links with Hunter New England Health and much more. This Medicare Local is only effectively 18 months old, yet there are many services and supports that it provides that have become part of the everyday provision of health care, if they were gone they would be missed by health practitioners and communities alike. Over the festive season, as part of the Review and other requirements from government, we will be evaluated, reviewed, audited and accredited (under two sets of standards), but in amongst this red tape, we’ll be getting on with the work of contributing to healthcare in the New England North West. So, we’ll see you in 2014. In the meantime have a safe and healthy Christmas with the ones you love. Merry Christmas! Graeme Kershaw
New England Medicare Local | Page 4
NEML STAFF ON THE NATIONAL STAGE A contingent of NEML staff represented the organisation at the National Primary Health Care Conference, held at the Gold Coast Convention Centre from November 14 - 16.
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Among the group were our Preventative Health Program Manager Anne Williams and Aboriginal Health Regional Support Manager Greg Strong who presented to some of the 1000 people who attended the conference.
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Anne’s presentation was one of 19 in a tabletop session “Healthy Communities” during one of the three sessions to choose from on Thursday afternoon. The table-top format allowed Anne to present her “Shape Up! Health coaching via social media”, to ten groups of seven people in an hour-and-a-half. During a 10 minute time slot Anne was required to present and respond to questions from each group before rotating to the next. Greg presented “How Racism Impacts on Health Service Delivery to Aboriginal Men”, during the early afternoon session dedicated to “Connecting Care” on Friday November 15. After his presentation Greg was invited to sit on a panel and discuss further some of the issues faced by marginalised groups, including the elderly and asylum seekers, in connecting with health care services. More than 100 people attended Greg’s presentation.
Elsewhere... During October NEML Clinical Psychologist Katie Peterson and Social Worker Amanda Finn, pictured left, attended the 10th National Allied Health Conference in Brisbane to present NEML’s Early Years Outreach Clinic, which is delivered through Life Solutions North West. The presentation followed on from the EYOC, a partnership between NEML, the University Department of Rural Health and St John of God Health Care’s Raphael Centre, being presented a Mental Health Matters Award earlier in the month.
New England Medicare Local | Page 5
NEML CONGRATULATES Glen Innes Doctors win Top Honours Glen Innes doctors, and husband and wife, Drs Peter Annetts and Trish Mackay of the AMH Medical Centre were recently named the joint recipients of the Telstra RDAA Rural Doctors of the Year award . The recognition the couple received for the award was truly well deserved and goes only a short way toward acknowledging the tireless work the couple do to improve the health of the Glen Innes community.
Local GP Named President for the RDAA Tamworth General Practitioner Dr Ian Kamerman was recently named the president of the Rural Doctors’ Association of Australia. Dr Kamerman was voted in at the association’s annual conference. He said at the time the RDAA was keen to engage closely with the new federal government as it worked to improve access to healthcare services and health professionals in rural and remote Australia. Dr Kamerman said moving forward the RDAA’s other priorities and concerns included: significant amendments to the Australian Standard Geographical Classification - Remoteness Areas system; the new arrangements for funding of after-hours medical services in rural areas (implemented just prior to the new government being elected); and the pressing need to ensure better support, training and supervision of the overseas-trained doctors in the rural medical workforce.
New England Medicare Local | Page 6
NEML consolidates connections to care in Guyra
New England Medicare Local staff in Guyra recently moved in to new premises at 160 Bradley Street to consolidate their local services and provide a base for staff members in the town.
services team. NEML has been providing psychology services to Guyra since 2011.
NEML’s Director of Clinical Services Sally Armitage will be based in the Guyra office three-days a week.
Peta Waters is an experienced registered nurse and diabetes educator, and has been recently appointed as the Primary Health Care nurse to deliver preventative health education in the smaller communities across the Northern Tablelands.
She will be joined by Nellie Blair an Aboriginal Health Worker who has been working with the NEML organisation in Guyra since 2007. Nellie works closely with the Guyra Medical Centre, and assists with transport and followup from appointments, particularly Aboriginal Health Checks and Chronic Disease care. She also works with Gabi-Gabun Children’s Mobile Service to run the weekly Goorialla Aboriginal Playgroup during school terms.
Eric had previously been delivering services from the MPS but will now deliver services from NEML’s new rooms.
Ms Armitage said “bringing NEML’s Guyrabased staff into a central office, would allow them to use the increased space for expansion of primary health care services into the future.”
Eric Briggs is a Psychologist within the clinical New England Medicare Local | Page 7
WOULD YOU LIKE TO HAVE A SAY ABOUT HEALTH CARE IN YOUR COMMUNITY? New England Medicare Local is establishing Consumer Advisory Committees across its service region. Members of the committees will help to influence local health planning, providing a link between the organisation and communities, and will be encouraged to assist the New England Medicare Local understand the health care needs and priorities for people living across our region. The committees will meet quarterly in the New England / North West. We are looking for a diverse range of people with a broad knowledge base and a desire to ensure better primary health care services and opportunities across the region. Expressions of interest are encouraged from people with an interest, involvement or knowledge of: • children and / or youth; • Aboriginal and Torres Strait Islander communities; • the aged and ageing; • rural and remote communities; • health provision at a community level.
For more information contact Susanne Kable Phone: 02 6792 5514 Email: susanne.kable@neml.org.au Web: www.neml.org.au
NEW ENGLAND
WALK TO WORK DAY Leading by example, NEML staff members partnered with the Heart Foundation recently to promote walking toward better health. Feet, and paws, of all sizes pounded the pavement for a partnership to promote walking to work in Tamworth. On Friday November 8, National Walk to Work Day, staff from the NEML Tamworth office partnered with the Heart Foundation and members of their local walking group, the Tamworth Trekkers, for a short walk. Participants strolled at their own pace from
the NEML office at 180 Peel Street along the Riverside cycle-way to Bicentennial Park. To celebrate a healthy start to the day a morning tea of fresh fruit, yoghurt and bottles of water were provided. Some NEML staff chose to bring their four legged friends – Libby the Golden Retriever and Frank the miniature Dachshund were made to feel very welcome along the way. The aim of the walk was to promote physical activity as part of a healthy lifestyle and to encourage workplaces to support their employees in becoming more active and in particular taking breaks from long periods of sitting.
New England Medicare Local | Page 9
The direction of New England Medicare Local over the coming four years was discussed at a Strategic Planning Day held in Armidale on Saturday December 14. Those in attendance during the day included Chair of the NEML board Dr David Briggs, board members: Lyn Rickard, Debbie McCowan, Dr Cheryl McIntyre, Roger Munday, Dr Stephen Howle, Dr Grahame Deane, Jackie Kruger and Sally Urquhart; NEML CEO Graeme Kershaw and senior NEML staff. Discussions during the day centred around what NEML would like to be known for in the future and the organisation’s goals, strategic objectives and key performance indicators over the coming four years. Following the Strategic Planning session the board hosted a meet and greet luncheon with members of the community, health professionals and other invited guests. The informal lunch setting provided an enjoyable way for the board and NEML staff to meet with members of the public, health professionals and other community and government organisations and discuss health issues and priorities for their communities in the future. The Strategic Planning session was followed by the Board’s Annual General Meeting for 2013.
New England Medicare Local | Page 10
Meeting the next generation of rural GPs: Dr Callum Fealy
The future is looking bright for rural communities with record numbers of doctors undertaking their GP training in the New England/Northwest region. One of these doctors is Dr Callum Fealy - a GP registrar currently training to specialise as a procedural GP with local education provider GP Synergy. Callum grew up on a farm in the small Southern NSW town of Urana, where his family still farms. He completed a degree in pharmaceutical medical science in Wagga Wagga, before going on to study medicine at the University of Notre Dame in Fremantle, WA. After finishing university, Callum completed his training at the Royal Perth Hospital and then decided to relocate his family to Armidale to join the GP training program with GP Synergy. Callum is currently undertaking a twelve month procedural skills training placement in anaesthesia at Armidale Hospital. So why did Callum decide to become a rural GP and what attracted him to the New England/Northwest area? Why did you decide to become a rural GP? The choice was an easy one really. There were three main factors: 1) It angers me to see our rural population who feeds this country, missing out on adequate health care because of inadequate health staffing in the country. 2) No other medical specialty provides the same broad scope of practice or the opportunity to provide such holistic care to our patients and their families. 3) Country living beats city living hands down, in every respect bar consumer choice (but how much choice do you want?). There’s plenty of space, less noise, cleaner air, people are more friendly and sincere and there’s no better place for children to grow up.
What made you interested to become a GP with procedural skills (such as anesthesia) in particular? Part of my decision to acquire procedural skills has been driven by the desire to enable basic procedural services to be delivered to country people. It’s terrible to think that a woman has to leave her family and travel hundreds of kilometres to give birth because there is no anaesthetics service in the patient’s local area. The same goes for vital basic emergency surgery like appendectomies, hernia repairs or severe fractures. I also need to use my hands and procedural work provides me with an opportunity to do this.
What attracted you to undertake your GP training in New England/Northwest NSW? We wanted an area to eventually settle in that had broad acre cropping/livestock, fertile country, reasonably prosperous communities and the infrastructure for procedural services. We sat down with a map of NSW and the New England/ Northwest region best fitted the bill.
Do you have any longer-term plans when you finish training? I am hoping to find the right town with a good community, where I can use all my skills. Maybe, get some land out of town, raise some children, grow some meat for the freezer, fiddle with some machinery and settle down; hopefully that’s somewhere in the New England/ Northwest area.
For more information about GP training, visit GP Synergy’s website: www.gpsynergy.com.au Image courtesy of GP Synergy: Dr Callum Fealy at Armidale Hospital
New England Medicare Local | Page 11
SUMMER
HEALTH CHECKLIST • Sun-safety first: Avoid life-threatening melanomas by staying out of the sun where possible and wearing sunscreen and protective clothing, including sunglasses when you’re out and about. See your GP about any moles that have changed in size, shape or colour. Stay hydrated: Prevent dehydration by drinking water before you head out and carrying a bottle with you. Alcohol and caffeinated drinks like tea, coffee and some energy drinks can be dehydrating and will not quench your thirst so it’s best to stick with H2O. •
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Keep your cool: When the temperature soars, make sure you keep cool by wearing light, loose clothing made of natural fibres like cotton and stay indoors in the air-conditioning where possible. Heat-related illnesses like heat stroke can be fatal – the very young and the elderly are the most susceptible. Seek medical advice if you are concerned.
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Pool safety: “Kids can drown without a sound” is the message of the Sydney Children’s Hospital Network’s pool safety campaign. If you have a backyard pool, make sure it is properly fenced, kids are supervised at all times and that you are up to date with CPR in case of an emergency. If you’re using a portable or inflatable pool, empty it and store it away upright after each use. You can be fined for not fencing a pool containing more than 30cm of water.
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Travel safe: If you’re going on a holiday make sure you stay safe on the roads.
Plan to take a break every two hours and watch your speed. Don’t drink if you’re planning on driving. If you’re travelling overseas this summer, make sure you visit your GP to find out if you need any travel vaccinations.
The Summer Health Checklist is available on the New England Medicare Local website: www.neml.org.au
New England Medicare Local | Page 12
BOOK EVENTS EVENTS REVIEW
By
JANET ROBILLIARD Title: Blood and Beauty Author: Sarah Dunant When a book has a “Woman’s Weekly Great Read” sticker on the cover I am always slightly suspicious it will be a badly written bodice ripper, however despite that the Borgias have always fascinated me - I’m not sure why really as they were a ruthless and immoral lot. However, I love Italian food, the Italian countryside and the language and very much enjoyed Sarah Dunant’s other books about the Italian Renaissance. During the 15th century, while the rest of Europe was consolidating itself into vaguely the nations that we know today, Italy was still a collection of city states that were not unified until 1870. These city states were ruled by various rich and powerful families: the Sforza in Milan, the Medici in Florence, the Este in Ferrara and in Rome, the Borgias, where the ruling family also had the distinction of being Pope. In Rome, religious power was also political power with the minor disadvantage that succession had to be established from nepotism rather than heredity. The Papal court of Alexander (Rodrigue Borgia) was a hotbed of gossip and intrigue such as in any court of the time (Henry VIII was born in 1491 and we all know of the intrigue that was to occur in his court in subsequent years). Pope Alexander started his reign as a just ruler with a predilection for a certain young woman but fortunately it was a world where the church expected celibacy but not chastity from its priests with no one seeming to find it at all unusual that their Pope had a mistress. This was a time when women were married off in order to ally various city states, their husbands disposed of when the alliance was no longer needed.
the Pope allowed family matters to eclipse his duties as Pope and leader of Rome. His son Cesare was groomed for Pope but discarded his Cardinal’s robes when it suited him. They had a reputation for cruelty, ruthlessness and sexual corruption. The youngest, Juan, was a well known thug, his sister Lucrezia had a reputation as a poisoner (although that was not evident in this the first of what is to be a trilogy), and Cesare, the oldest, ruthless in his commands for murdering those who upset him, particularly his sisters husbands (although that was more for “diplomatic” reasons rather than anything else.) This is an epic novel that is based on extensive research tempered with a little speculation. It brings well known historical figures to life in its attempt to capture the colour and complexity of this fascinating family in a time when women were pawns in the game of nationhood and power and the law for these families was not the same as the law for others.
The ruling families of the Italian Renaissance seem to me the precursors of the Mafia: Alexander’s son Juan was rewarded for winning a battle that another general had won and all of Rome knew this, and New England Medicare Local | Page 13
ABORIGINAL HEALTH
Snap Shot
Taking one step at a time New England Medicare Local first met “CM” when his nephew came to the Gunnedah office, looking for a doctor for his sick uncle. For the past 20 years CM had been traveling to Narrabri, an hour down the road to see his regular GP. He was no longer well enough to make the trip. CM’s nephew wondered if staff from New England Medicare Local’s Aboriginal Health Team could go to his uncle’s home. He explained that an early visit would be best, because “Uncle CM drinks”. On our first meeting, the NEML Aboriginal Health Registered Nurse went to CM’s home. He was a complex client, an insulin dependent Type 2 Diabetic, cardiovascular disease post cardiac surgery, renal impairment, chronic pain, alcoholism and depression. CM only ventured out of his home to see the doctor and to do his food shopping. He was estranged from his family except for the nephew who sought help. During the visit, the NEML RN called the Diabetes Educator to attend the home visit. CM’s blood sugars were dangerously high and he had frequent hypos. When the Diabetes Educator arrived, CM was tearful and scared. He said he had been told his whole life that he was a failure and would never amount to anything. He explained that his children no longer visited, because there were always arguments when he was drinking. He feared that the NEML team were just another group that was going to tell him to stop drinking, quit smoking and tell him he was “no good” when he was unable to quit. The NEML team decided together with CM, to take it one step at a time. The first step would be to get a doctors appointment, in Gunnedah, with a doctor that would be willing to listen. The NEML team assured CM someone from the team would attend the appointment with him and provide transport.
The first meeting ended with a very emotional CM singing a song his mum had taught him in his native language. Over the course of several months the NEML team watched and supported CM through specialist appointments with the help of the CCSS Program and services were arranged through an aged care package. CM stopped drinking shortly after that fateful first encounter with the NEML team. With guidance, he began seeing NEML’s Aboriginal psychologist who has helped to reconnect CM with his Aboriginal heritage. CM has made a close connection with two local GP’s and would often express his fear to them that he worried everyday he might start drinking again. The NEML team knew they had made progress with CM when the GP told him: “You aren’t that same person, if you fall down now; you have a whole team to pick you up”. CM has developed renal failure, but his attitude is optimistic. He quit smoking two months ago. His blood sugars are normal. There are no more Hypos. His son now drives him to his doctor appointments. CM recently visited the NEML office and brought a big bag of clothes he had bought at Vinnie’s with him. He was pleased to announce he now has $360 left at the end of his pension - the smile on his face tells his story.
Families go glam The NEML northern network Aboriginal Women’s Group “Koori Roses” meets monthly to discuss health and cultural themes. As a treat at the end of the year the group participated in an activity a little out of the norm. Armidale-based Aboriginal Health worker Aleisha Brown said it was decided the women had participated so well in the various programs throughout the year that they deserved to be spoilt just a little before Christmas. After a few discussions local photographer Kath Faulkner, who has just established her own photography business in Armidale was engaged to come and take some special photos of the women who participate in the group and their families. All of the women who took part were encouraged to bring their mother, daughter, grandmother, grandchildren and participate in a portraits session.
NEML Aboriginal Health Team recognised for Support Work Armidale Christian Outreach Centre recently awarded organisations and agencies within the local community who provide support to those in need, in both a paid and unpaid capacity. New England Medicare Local was one of the organisations presented with a certificate acknowledging its work caring for, supporting and advocating on behalf of the Aboriginal community, through the NEML Aboriginal Health Stream. Pastor Liz Williams said that, “it was always wonderful to be greeted with a smile and treated with respect at a time when you often most vulnerable.”
NEML’s Director of Aboriginal Health, Natalie Green said it was nice to know the community appreciates the effort NEML puts into helping the community stay healthy and strong. “Mates helping mates, that’s exactly how it can be when you’re working within your own community,” she said. The awards were presented as part of Global Care’s National Others Week. The motto for National Other’s Week this year was
Circuit brings health the full circle. NEML’s Aboriginal Health team-supported Circuit Classes, in Uralla, have been up and running for the past three years. The commitment from the ladies involved in the group is commendable. One particular participant, Kalene, has been to every session. She signed on with the original goals of losing 10kgs, toning up and increasing her fitness. After a few classes her enthusiasm increased and she committed to training on her own at home too. “I remember her telling me she found it hard to run as it hurt her legs; and she could not jog for long,” a member of the NEML Aboriginal Health team recalled. “I suggested she walk, run a block, walk run a block. “ She is now running a kilometre every morning before work, walks of an afternoon and attends Zumba and circuit classes. She has also reached her goals of minimum body fat, is totally toned and her fitness level has increased ten fold.” Kalene now promotes the circuit class to others and is studying her certificate 3 in fitness - a major achievement. “Kalene now has confidence, continues to overcome her fears and is moving through life as a fit and healthy woman with a renewed positive outlook,” circuit organisers said. New England Medicare Local | Page 15
The NEML Dietitian’s tips for healthy
eating during the Christmas period Christmas Parties
Christmas Day
Pick your Poison – There are many foods available to you at Christmas parties. The main ones usually include:
25th December - Christmas is 1 day of the year! It doesn’t have to last for 31 days.
• Nibbles (cheese, crackers, meats, dips)
Mindful Eating - You don’t have to eat everything on your plate. Eat slowly to allow the brain time to catch up! Take notice of your stomach as to whether you are full and stop eating. It’s okay to have left overs the next day! Remember “It is better in the waste, than on your waist!”
• Main meals (meat, potato, bread, salad or vegetables) • Dessert • Alcohol Try to pick one of these categories as a treat and go easy on the rest of them. This will not only be helpful for your waistline BUT it will also help that terrible bloated feeling. Hosting the party - Offer your guests a range of delicious and healthy snacks. Pretzels, crackers with salsa, vegie platters, fruit platters, bruschetta, focaccia and homemade pizzas can all be good choices, colourful and tasty. Taking a plate to a party – Take a healthy platter, like the foods suggested above. A platter of summer’s best fruit is much more appetising than a packet of chips! Support - Tell your family/friends you are being healthy this year. Ask for (and give to others!) non-food gifts (new running shoes? Subscription to a health magazine? Yes please!), plan active parties (backyard cricket, pool parties, dancing into the night…) and choose holiday destinations that will encourage you to move.
Hydration - Make sure you drink enough water through out the day – Australian summers are HOT! Physical Activity - Do some family focused activity before or after the Christmas meal e.g. touch football, tennis, swimming, hide and seek or backyard cricket Beware of alcoholic drinks - Enjoy a glass of wine or two at Christmas, but be aware that alcohol can be a huge source of hidden calories. If you drink, be sure to pace yourself and enjoy a ‘spacer’ between each alcoholic drink. Water, diet soft-drinks and sparkling water are all healthy and refreshing options. Remember to exercise regularly in the lead up to Christmas and particularly in January after the festivities wear off. Watch alcohol intake during these 2 months!
New England Medicare Local | Page 16
FROM THE DIETITIANS EVENTS DESK
For healthy tips, hints & ideas from our NEML Dietitians & much more. www.facebook.com/newenglandmedicarelocal www.twitter.com/NEMedicarelocal
Protein: the key to weight loss? Over the years there has been much debate about the best diet for weight loss. We have been through fads of lemonade diets in the 40s, cabbage soup diets in the 60s, and a myriad of ‘low-carb’ and meal replacement options in the 90s and beyond. We lost weight, gained it back, lost it again, and then gained even more. After all our efforts, why are we still battling away at this time-worn struggle? Recent research suggests we have missed the important role that protein plays in weight control. Instead of cutting out ‘carbs’ (the fuel source for our brains) or buying the fat-free version of all our favourite foods, researchers claim that increasing the amount of protein in our day may help us win this battle. It is also apparent that increased protein intake helps to build muscle and can help with weight maintenance after fat loss.
legumes (such as soy beans or lentils), lean meats, fish and reduced fat dairy foods. These protein rich foods should be included as part of a varied diet alongside plenty of vegetables, whole grains and fruit, which provide additional vitamins, minerals and fibre essential for wellbeing. As you increase the amount of protein in your day, you need to make sure the overall kilojoule count doesn’t increase. Those ‘empty’ kilojoules we eat such as snack bars, soft drinks, alcohol and large portions of sweet foods is a great place to start culling (you’ll be feeling fuller and won’t need these extras anyway, right?). The bottom line is, no matter what eating plan you choose, weight loss is achieved when you use more energy than you put in your body. For a personalised eating plan to help your achieve your health goals, visit an Accredited Practising Dietitian. Example meal plan (provides 25% kilojoules from protein)
There are three key ways that protein works for us: 1. It’s low in kilojoules, yet highly satisfying. Carbohydrates, fat and protein are all essential for health and wellbeing, but by choosing to include a protein-rich food at each meal you can achieve that full feeling for longer with fewer kilojoules. 2. Protein is difficult for our bodies to digest. This might sound like a drawback, but the harder a food is for our body to digest, the more kilojoules your body burns simply through breaking it down. 3. A moderate protein intake is linked with a higher lean body mass (muscle). More muscle means a faster metabolism, so you’ll burn more energy doing the same amount of work.
How much do I need? The good news is these benefits are achievable with only small protein increases. An eating plan where protein makes up 25% of total daily kilojoules is enough for improved satiety (fullness) and for metabolic changes to take place. For an average daily intake of 8700kJ per day, this equates to 130g protein spread across the day. Foods that are good sources of protein include eggs,
Breakfast: 2 slices multigrai n toast with marga rine, 2 poached eggs and 1 cup w ilted spinach. Skinny cappucci no. Morning snack: 200g tub reduced fat yoghurt with1 tablespoon untoasted muesli Lunch: Chicken, lettuce, to mato and low fat mayonnaise sandwich on mul tigrain bread (no m argarine) 1 Orange Afternoon snack: 10 multigrain rice crackers and 1 ca rrot cut into sticks with 20g ho mmous. Dinner: Beef and vegetabl e stir fry with blac k bean sauce, served with ¾ cup cooked basmati ri ce Dessert: ½ cup canned frui t (drained) with ¼ cup custard.
eat EVENTS
Alternate Christmas Pudding
Roasted pumpkin & pistachio salad
1kg mixed fruit
700g peeled and seeded pumpkin Cracked black pepper to taste 100g baby spinach leaves 75g pistachio kernels 1 avocado, cut into wedges 1 small Spanish onion, thinly sliced Âź cup basil leaves 2 tablespoons red wine vinegar, to serve
3 cups (750ml) fruit juice 2.5 cups (525g) wholemeal self raising flour Soak fruits in juice overnight. Preheat oven to 125C. Stir flour into soaked fruit and mix well. Spoon mixture into a 22cm lined cake tin. Bake for 2½ hours in the bottom of the oven or until cooked through. Remove and leave to cool. Wrap in alfoil or place in an air tight container where this cake will keep nicely for 3-4 weeks. Optional: Add a shot of your favourite tipple, sherry, brandy, rum or grand marnier.
Preheat oven to 200 degrees C. Slice the pumpkin into thin wedges and place on a baking tray lined with non stick baking paper. Spray with oil spray and sprinkle with pepper. Cook for 20-25 minutes or until tender and golden. Remove from the oven and set aside to cool slightly. Arrange the pumpkin on a serving plate with baby spinach, pistachio, avocado, Spanish onion and basil. Drizzle with red wine vinegar and serve.
New England Medicare Local | Page 18
2014 GUNNEDAH CALENDARS FOR SALE All proceeds go to help organise local NAIDOC WEEK celebrations
ONLY $10.00 To order your copy CALL 6742 3699 or visit NEML office in Gunnedah at 99 Barber St
New England Medicare Local | Page
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www.neml.org.au
NEW ENGLAND
Tamworth Suite 3, 180 Peel St PO Box 1916 Tamworth 2340
Inverell 7 Glen Innes Rd Inverell 2360
Moree Shop 5, 96 Balo St PO Box 804 Moree 2400
Gunnedah 99a Barber St PO Box 687 Gunnedah 2380
t: 02 6766 1394 f: 02 6766 1372
t: 02 6721 4117 f: 02 6721 4118
t: 02 6752 7196 f: 02 6752 7397
t: 02 6742 3633 f: 02 6742 3699
Guyra 160 Bradley Street Guyra 2365
Armidale 213 Rusden St PO Box 1321 Armidale 2350
Glen Innes 188 Bourke St PO Box 750 Glen Innes 2370
Tenterfield 119 Douglas St PO Box 630 Tenterfield 2372
Narrabri 93-95 Barwan St PO Box 430 Narrabri 2390
t: 02 6779 1559 f: 02 6771 1170
t: 02 6771 1146 f: 02 6771 1170
t: 02 6732 4189 f: 02 6732 4181
t: 02 6736 5352 f: 02 6736 5353
t: 02 6792 5514 f: 02 6792 5518
Office Locations