Downsize Shepparton by McPherson Media Group

News special feature

Downsize Shepparton

Wednesday, May 27, 2015

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DOWNSIZING SHEPPARTON BEGINS TODAY Today The News starts a campaign to get Shepparton metropolitan areas. people moving, eating better and off the top of National “I think it’s access Heart Foundation’s obesity list. to resources. In cities We want to start a conversation about why we are there are a whole range ranked the most obese community in Victoria and the of programs and groups third highest in Australia, and how we can improve. to get people moving,” Mr It is a shocking indictment on our community that here Landon said. in the self-proclaimed foodbowl of the nation — where we He praised the efforts are spoilt for choice in fresh produce and opportunities of Greater Shepparton City for outdoor exercise — 36 per cent of our population is Council and community obese. health groups to engage the The warning signs have been here for a while. population in physical activity. A free Shepparton trial clinic aimed at tackling “Just joining a walking group will cardiovascular disease and diabetes was set up after a get you active and give you health 2008 study found Shepparton to be at risk. benefits,” he said. Today however, the Australian Catholic Mr Landon University’s Modern Clinic is only about also offered a third of the way towards its target of simple advice for helping 150 patients and is crying out for people battling more people to enrol. weight problems. Goulburn Valley Health chief executive “Eat breakfast, Dale Fraser said increasing numbers of watch your portion overweight patients were placing more sizes, eat more plantpressure on the hospital system. based foods, make “We have seen a greater demand for water your first drink treatment of cardiovascular disease, and choice, be active,” he also for renal dialysis. More patients have said. a higher BMI (Body Mass Index),” Mr GV Health nutrition Fraser said. and dietetics manager He said obesity could lead to surgical Wendy Swan said just and birth complications. telling people to get fit and “A layer of body fat over organs makes eat healthy was not a real surgery more difficult. This can lead to solution. problems, including in procedures like “It’s easier to go through the childbirth. As well, increased bodyweight takeaway outlet in the car than leads to complications with conception,” it is to go to the supermarket. he said. We tend to do what’s Mr Fraser said the situation was not comfortable and what we’re new. “The current (health) situation used to. They have to feel it’s of Dale Fraser GV Health didn’t happen overnight, and it won’t be benefit to them,” she said. easy to change (attitudes), but GV Health “It’s one thing to learn to do sees that working to change attitudes is something, another to keep now a priority.” doing it.” National Heart Foundation dietitian Shane Landon Ms Swan said people had to accept the challenge to not said the newly released figures showed people in regional be overweight. areas were more obese and less active than people in Here at The News we accept that challenge.

“WE HAVE SEEN A GREATER DEMAND FOR TREATMENT OF CARDIO VASCULAR DISEASE, AND ALSO FOR RENAL DIALYSIS. MORE PATIENTS HAVE A HIGHER BMI (BODY MASS INDEX).”

For more stories turn to page 6. Join us on social media at #downsizeshepp, email us at editor@sheppnews.com.au or follow us in The News to join the campaign and ﬁght the ﬂab.

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6 SNNEWS

SHEPPARTON NEWS, WEDNESDAY, MAY 27, 2015

News special feature: Downsize Shepparton E

arlier this month the National Heart Foundation published new ﬁgures on levels of obesity and physical activity based on a survey of 35 000 Australians. The ﬁgures revealed an

alarming and sobering truth — more than one quarter of all Australians are obese and one ﬁfth of Australian adults are inactive. Shockingly, these truths are highlighted more in

Shepparton than anywhere else. Shepparton is the most overweight and most physically inactive region in Victoria and the third highest in Australia. Today The News starts

its Downsize Shepparton campaign to get people moving and eating healthier. Every week, we will publish stories and photos of healthy eating ideas, physical activity suggestions and tips on how to

stay ﬁt and enjoy life for longer. We want Downsize Shepparton to be a shared experience for everyone. Join the conversation — tell us about your eating and exercise habits — good and bad.

Victorian ranking of obesity and physical inactivity

How the data was collected:

In 2011–12, about 35 000 Australians were selected to participate in the Australia Health Survey. Participants were asked about their health and wellbeing and were measured for weight, waistline and blood pressure. The Body Mass Index for each participant was calculated on their measured height and weight. Participants were also asked about their physical activity, sedentary behaviour and sleep patterns in the week before the interview.

Healthy not skinny By Emily Woods Losing weight is complex and different for every individual, Shepparton Medical Centre director Derek Wooff says. After more than four years living and working in Shepparton, Dr Wooff said obesity was a ‘‘significant issue for a lot of patients, but not just in Shepparton’’. ‘‘It’s an epidemic of Western society and is contributing to an increase in chronic diseases such as diabetes, high blood pressure,’’ he said. He said it was important for people to recognise weight loss was different for everyone. ‘‘It isn’t as simple as people eating healthily or doing exercise,’’ Dr Wooff said. ‘‘It’s really important that weight loss is personalised to each individual and takes into consideration what they’re after, their lifestyle and their ability to change.’’ He said the earlier we could start educating people about being healthy, the better. According to The Butterfly Foundation, people who diet to change their body shape are 18 times more likely to develop an eating disorder within six months.

Shepparton Medical Centre director Derek Wooff.

Mythbusting If there is one thing most of us are experts on, it is making excuses so we don’t have to exercise or eat well.

The time we spend creating and justifying our reasons sometimes takes longer than the walk we are avoiding or those healthy vegetables we don’t have time to cook. News journalist Elaine Conney busts some myths below.

EXCUSES: It’s cold; my swimsuit EXCUSE: I have no new music is too tight; I haven’t shaved my legs; There will be noisy kids and it’s just full of germs.

REALITY: I am almost always

the only one there at 7 pm and have the entire pool to myself. It’s not a beauty pageant? Yes, when the kids are around they are noisy, but that should not disturb my swim. Well, really the football players are only there one day a week and generally steer clear of the slow lane. And no, it’s not full of germs — the chlorine removes all of these dangers (excuses). A quick whip around the newsroom churned up plenty of more excuses which we will attempt to find an easy solution to.

EXCUSE: It’s too cold to go for a

walk (most common excuse). ‘‘This constant dieting mindset can cause people to develop unhealthy relationships with food, eating, and their body and is dangerous for one’s physical and mental wellbeing,’’ chief executive Christine Morgan said. Heart Foundation dietician Shane Landon said, ‘‘it’s not about diets, it’s about a healthier lifestyle’’. ‘‘There are a lot of fad diets out there that encourage people to lose weight quickly,’’ he said. ‘‘But at the end of the day people will put the weight back

Downsize Shepparton

on and get into this cycle of dropping weight and putting it back on. It really affects people’s self-esteem.’’ He said dieticians don’t recommend quick-fixes, which can be damaging to health. ‘‘It’s got to be a longer term plan, which may not sound exciting at the beginning, but a healthier lifestyle is likely to be more sustainable over time,’’ Mr Landon said.

For help and support phone The Butterﬂy Foundation national support line on 1800 334 673.

REALITY: Yes it is cold, but certainly not too cold.

SOLUTION: Wear a coat, hat and scarf.

EXCUSE: I can’t walk because it’s too dark.

REALITY: For most nine-to-

fivers, it is too dark in the morning and evening, but we do see some daylight at some point. SOLUTION: A lunchtime stroll with colleagues may be the alternative — and it will give you a break from the workplace.

on my iPod for my walk.

REALITY: There must be some

on there you haven’t listened to in a while, and do you really need it? SOLUTION: How about listening to nature instead? Or, if you are really desperate, download some music, it’s not that hard.

EXCUSE: My running buddy didn’t show up.

REALITY: Yes, a running buddy

helps with encouragement, but is not a necessity. SOLUTION: Call around to them.

EXCUSE: The supermarket

closes at 6 pm so I eat fast food instead.

REALITY: There’s always

Saturday morning shopping.

SOLUTION: Once a week, shop

for staples and pick up some extras out of town, if necessary.

EXCUSE: Fast food is easier, I don’t have time to cook.

REALITY: Everyone is busy,

but time needs to be made for cooking. SOLUTION: Buy a healthy pre-prepared meal and pass it off as your own homecooked creation — it’s better than fast food and saves time. WATCH VIDEO www.sheppnews.com.au

Every week, The News will publish stories and photos of healthy eating ideas, physical activity suggestions and tips on how to stay fit and enjoy life for longer. We want Downsize Shepparton to be a shared experience for everyone. Join the conversation — tell us about your eating and exercise habits — good and bad. Join us on twitter at #downsizeshepp, on www.facebook.com/sheppnews email us at editor@sheppnews.com.au or phone us on 5831 2312.

4 SNNEWS

SHEPPARTON NEWS, WEDNESDAY, JUNE 3, 2015

News special feature: Downsize Shepparton E

arlier this month the National Heart Foundation published new ﬁgures on levels of obesity and physical activity based on a survey of 35 000 Australians.

Shepparton is the most overweight and most physically inactive region in Victoria and the third highest in Australia. This week Downsize Shepparton in The News is

having a look at ways to get ﬁt, primarily walking and running, with a guide to some of the best tracks around town. We want Downsize Shepparton to be a shared

Plenty of options By Anthony Chini Why has Shepparton been named the third most unfit town in Australia when there are so many fitness opportunities available to residents? That was the question on Steven Trevaskis’ mind after he heard the National Heart Foundation statistics naming Shepparton as the most unfit town in Victoria. A long-time runner, Mr Trevaskis said there were so many gyms and outdoor recreational activities, such as personal training and boot camp, available in Shepparton. “Gyms really aren’t that expensive but there are still so many other things people can do to stay fit,” he said. “There are a lot of sporty things to do in Shepparton but at the same time, there are also a lot of fast food outlets which counteract them. “A lot of super-fit people live in this region but there are many who sit around and do nothing and eat fast food.” He said he imagined the unfit and overweight people would feel intimidated going to the gym side by side with slim, fit and toned people. “I think unfit people see the good, athletic people and say ‘how do I get to that level?’. “They are intimidated by others. “But there are classes, like boot camp and personal training sessions, tailored to overweight people and people at a particular fitness level. “I tend to see people over 50 are among those who are the most intimidated. “They need to find the right fitness program that’s more

experience for everyone, so join the conversation — tell us about your eating and exercise habits — good and bad. Join us on twitter at #downsizeshepparton, on

www.facebook.com/ sheppnews, email us at editor@ sheppnews.com.au or phone us on 5831 2312.

Join in Park Run runners and now we’ve got 60. We’ve seen a big jump in over Exercise is one of those 12 months.” things — you either love it or He said the 5 km runs were you hate it. designed to be completed at There are many reasons why each person’s own pace, with someone chooses to exercise. the aim of improving every You could be overweight and, week. little by little, want to change “A lot of people in the your lifestyle and improve your overweight category went from health for the better. walking to running the 5 km Or you could be a naturally and it’s great to see someone gifted athlete who enjoys going improve. for an early morning run every “People come along and meet day. new people all the time. It’s a In light of the National Heart good, friendly event that is run Foundation’s announcement solely by volunteers,” he said. earlier this month that The Park Run idea originated Shepparton was named third in in England 10 years ago and Australia (and first in Victoria) was brought to Australia four for obesity and physical years ago. inactivity, a change is needed to Since then, the idea has improve that statistic. “boomed” particularly in While asking anybody who Victoria. doesn’t exercise to run five Park runs are being held at kilometres is out of the question, Castlemaine, Wangaratta and there are other ways to do it. Bendigo, with Shepparton If running isn’t your thing, go ideally located for the same for a brisk walk instead. event to be held for the region. Any form of movement is “You don’t have to worry about more beneficial than constantly being the last runner. You are sitting down. never left behind. The running movement has “It’s amazing to see the slowly taken off in Shepparton, amount of people who never according to local man Allan run start training months before Connolly. Eighteen months ago, a big event like the Wangaratta he started the Shepparton Park Half Marathon or the Run for Run, which has so far “helped a the Kids in Melbourne. lot of people.” “People use the Park Run as a Every Saturday morning ladder to improve their fitness since January last year, runners, and as part of their training. amateur or otherwise, have “Their goal might be to been gathering at Victoria Park lose weight or just get fit Lake for a free five kilometre enough to take part in a fun walk/run. run — everyone has different “We started off with about 54 challenges,” he said. runners and now we’ve got 125 each week, averaging 80 or so,” Shepparton Park Run takes Mr Connolly said. place each Saturday at the “On wet days we used to get 20 Victoria Park Lake at 8 am.

By Anthony Chini

Park Run event director Allan Connolly and Shepparton Runners Club committee member Steven Trevaskis. appealing to them,” he said. Mr Trevaskis admits he too can feel intimidated when taking part in group fitness activities and prefers the company of others when training. “I need people to run with — if only for company but also for some competition. I like running with people during fun runs and marathons so I can push myself

for a good time. “The most important thing of all is to always improve from the previous run,” he said. After running 30 marathons and partaking in ultramarathons (any running event over 42.2 km), Mr Trevaskis still gets involved in fun runs, which is a great way to prepare for major running events.

Check these off your to-do list By Thomas Moir As part of Downsize Shepparton, The News will compile a regular list of exercises and goals that readers can complete during the week. This week’s fitness checklist comes from Simone Cain, who is a member of Goulburn Valley community fitness group, The GRV Crew. The group, organised through Facebook, regularly shares fitness hints and tips, and gets together for group jogs and exercise sessions. “We are a group of like-minded women who get together and train,” Ms Cain said. “We facilitate boot-camp-style sessions.” The group currently has about

100 members, with about 35 to 40 active members. “We’re doing a bit of a running challenge at the moment.” The group’s members communicate training schedules with each other, organise times to train together and talk about “lots of different ways to get active,” Ms Cain said. She said equally important to each training session was the catch-up over coffee afterwards. “We all start together and all finish together. “Anybody is welcome to come with us to go and train. We’re not exclusive,” she said. The GRV Crew’s all-time favourite circuit: “Start off at Victoria Park Lake: run or walk around the lake, choosing five or six stations

to stop at. “It doesn’t matter what pace you go. “(At the first station) we will do lunges for a minute, then do a minute of squats. “We run around to the front of the lake, and then do a minute of sit-ups. “We run to the toilet block, and we do a wall sit for as long as we can. “Then we go around to in front of the Aquamoves back fence and do a minute of planking, resting on your elbows, and then over to the hill and run up and down it for a minute. “It’s one of our favourite exercises to do in any sort of weather,” Ms Cain said. • Find The GRV Crew on Facebook to get involved.

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SHEPPARTON NEWS, WEDNESDAY, JUNE 3, 2015

Try the runners’ routes to fitness Route 1: 1.9 km, 15–20 minutes

Steve says: “You’re close to other people. If you happen to get exhausted, the finish line isn’t far. It’s not overwhelming. You’re close to everything you need, with at least three drink stations close by.”

Route 2: 4 km, 30 minutes

Steve says: “It has more bushland. You’ve still got the benefits of going near the lake. It’s best when not freezing cold, usually late afternoon.”

Route 3: 6.4 km, 40–50 minutes

Steve says: “There’s a bit of different scenery here, a bit of bushland. It’s just a good course.”

Rivers, lakes, parks and walking tracks. There isn’t much of an excuse not to get out there and jog, at your own pace of course. The News spoke with Shepparton Runners Club committee member Steve Trevaskis, who recommended three popular running routes in Shepparton as trialled by some of the town’s most active residents. Each route starts at the All Abilities area at Victoria Park Lake, and there’s one to suit all fitness levels. Route 1 is a light run around Victoria Park Lake; Route 2 is a scenic jog through Regional Parklands on tracks along the Goulburn River; and Route 3 is a city run up Welsford St before hooking back to town via the river. ‘‘It’s good being out with other people,’’ Steve said. ‘‘The camaraderie of other people encourages you to keep on going, it’s definitely social!’’

• Anyone wishing to join in with Shepparton Runners Club for its weekly Sunday morning run can contact Steve on 0417 508 145.

Downsize Shepparton

Every week, The News will publish stories and photos of healthy eating ideas, physical activity suggestions and tips on how to stay ﬁt and enjoy life for longer. We want Downsize Shepparton to be a shared experience for everyone. Join the conversation — tell us about your eating and exercise habits — good and bad. Join us on twitter at #downsizeshepp, on www.facebook.com/sheppnews email us at editor@sheppnews.com.au or phone us on 5831 2312.

4 SNNEWS

SHEPPARTON NEWS, WEDNESDAY, JUNE 10, 2015

News special feature: Downsize Shepparton E

arlier this month the National Heart Foundation published new ﬁgures on levels of obesity and physical activity based on a survey of 35 000 Australians. Shockingly, these truths are

highlighted more in Shepparton than anywhere else. Shepparton is the most overweight and most physically inactive region in Victoria and the third highest in Australia. Today Downsize Shepparton

looks at food. We have some healthy options for cooking some simple everyday dishes, and how the nutritional value of that dish stacks up. We also look at how some local schools are helping their

students to embrace a better diet. We want Downsize Shepparton to be a shared experience for everyone. Join the conversation — tell us about your eating and exercise

Fried chicken and chips

habits — good and bad. Join us on twitter at #downsizeshepparton, on www.facebook.com/ sheppnews, email us at editor@sheppnews.com.au or phone us on 5831 2312.

Grilled Chiken and baked potato

Grill ﬁts bill when it comes to healthiness By John Lewis The ingredients for Jill Hayes’ Middle Eastern couscous recipe.

The ﬁnished product: Jill Hayes’ Middle Eastern couscos

Food from the Pantry By John Lewis

Jill Hayes

Here, Shepparton Food Producers owner-chef Jill Hayes presents an idea for a lowcost, easy-to-make healthy meal. Jill said this recipe is both a healthy and fast option on a cold night. “ It’s based around having a few spices in you pantry. “I have used dried herbs and spices, which you could substitute for fresh if you have them on hand,” Jill said.

Here are two chicken meals — one healthy, the other not so good. The meal on the left is chicken fried in breadcrumbs with chips. The meal on the right is grilled chicken with baked potato. Which is the healthiest? Here’s what Goulburn Valley Health dietitian Amelia Fisher said: The fried chicken and chips is high in fat and salt. The fried dish would be

higher in energy. Grilled chicken will be lower in fat and overall energy, which can help to maintain a healthy weight. Grilling is a great healthy way to cook meat and vegetables. The grilled chicken uses spices for flavour so salt is not needed. A baked potato compared to fried chips is healthier as it is higher in fibre, lower in fat and energy. The grilled chicken dish is a healthier option. There you have it — the choice is yours.

MIDDLE EASTERN COUSCOS WITH JILL HAYES We are fortunate in Shepparton we can learn about healthy and interesting food from the Mediterranean and Asian deli/ grocery stores that are springing up around town. Take the time and the owners will explain what the spices and ingredients are for. You are bound to find many new ingredients on the shelves that will not only enhance the flavour of your meal, but will also create interest around the table. Middle Eastern cooking frequently relies on sumac as a finishing spice and flavour, sumac is from a native bush it grows as a berry, has a lemony flavour and is not bitter. Sumac is available dried in a soft powder form in local delicatessens. We always eat with our eyes first, and freshly dried sumac has a beautiful crimson colour, so it will add vibrancy to the dish. Ingredients Olive Oil 4 cloves garlic, chopped.

Coriander seeds. 2 ½ cups Pearl or Israeli couscous. ½-1 packet anchovies. 200 g tuna in water. Chilli flakes. 1 cup frozen peas. Sumac grounds. Dollop of natural yoghurt optional. Chopped parsley, optional. Salt and pepper to taste — remember the anchovies are salty. Method 1. Cook couscous in 2l of boiling water until tender (about 15 minutes), drain. 2. In a large pan warm olive oil then fry garlic, coriander seeds, and allow to continue cooking for a few minutes. 3. Then add couscous, anchovies, anchovies, chilli flakes (to taste), frozen peas and finally zucchini if you have it. 4. Heat through on a high

temperature. 5. Sprinkle with sumac and natural yoghurt. You can add other ingredients as you wish, cooking is really about practicing and tasting. I add shaved zucchini by peeling shavings in at the end. There are health benefits in this style of fast food. Sumac adds flavour and is an antioxidant along with chilli which is also an antioxidant and is said to be good for your circulation. Countries where chilli is used a lot have a lower incidence of heart attacks. Canned fish is an excellent source of protein. Garlic can help beat the common cold, as well as being flavoursome. If you’re worried about high cholesterol, olive oil is the good oil, and won’t contribute to your high cholesterol

Recipe easily achieved Here’s what Goulburn Valley Health dietitian Amelia Fisher said about Jill Hayes’ Food from the Pantry recipe. This recipe is a great example of how we can make healthy meals from pantry items. Frozen vegetables are a great staple item as we can have them

on standby in the freezer and can be a cheaper option for families. Canned tuna is a convenient way to add protein to the meal. This will help keep you satisfied. This dish uses olive oil which is a healthy fat. Adding a dollop of yoghurt is an excellent way to include some

extra dairy foods in our diet. If you have any Food From the Pantry ideas of your own — send them to editor@sheppnews.com. au and we’ll get a dietitian at GV Health to give us their expert opinion.

Exercise tips Two-and-a-half hours of moderate to vigorous exercise is considered to be a healthy amount of physical activity each week. One 20 or 30-minute walk each day, perhaps during your lunch break, is all that is required. Alternatively, a light jog a few times every week is more than enough to complete this target. Simone Cain from Shepparton walking and exercise group the GVR Crew suggested Kialla Lakes as an ideal location for daily or bi-weekly strolls to achieve this quota of exercise every week. The three lakes total a combined distance of about six kilometres. Ms Cain suggests walking them either separately, each taking between 20 and 30 minutes to complete. “You can break it down into two kilometre chunks,” Ms Cain suggested. Alternatively, if you have more time available, Ms Cain said walking all three would take about one hour and 15 minutes. “Aesthetically, it’s very beautiful walking around water.” “There’s plenty of ample places to stop at.” “And places for parking, and coffee afterwards,” she said.

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SHEPPARTON NEWS, WEDNESDAY, JUNE 10, 2015

News special feature: Downsize Shepparton

Ready to Cook: Notre Dame College Year 9 student Ellie Dowling

Cooking up a storm: Bourchier St Primary School Year 3 student Natasha Vice

Digging: Year 3 Undera Primary School student Nathan Russell

Congupna Primary School’s happy little gardeners: Year 5 student Thomas Phillips holds some silverbeet.

Green thumb students given food for thought By Siionnie Kelly Many schools across the Goulburn Valley have gone back to basics by teaching students how to grow and prepare their own food. At Notre Dame College’s Emmaus campus ,Year 9 students grow their own food and even cook their lunches. ‘‘Usually we’ve got tomatoes coming out of the garden to make relish and capsicums to go into stir fries and all that sort of stuff, so (we use) as much fresh produce as we can,’’ Teacher Jodie Quattrocchi said. Year 9 students Ellie Dowling, 15, and Nicola Villani, 15, said they loved picking food from the garden and cooking it. ‘‘It’s really good because we learn a whole range of healthy recipes and get a chance to cook foods,’’ Ellie said. ‘‘If you eat healthy you feel healthy,’’ Nicola said. ‘‘I try and eat healthy, I try and

eat as much fruit and vegetables as I can and try to keep a balanced diet.’’ Bourchier St Primary School has an active paddock to plate program that has been running for about three years. ‘‘We focus on what plants we have in the garden and then use that to create the recipes,’’ Kitchen garden facilitator Susan Parnell said. ‘‘The parents have said that their kids are now eating, at home, a much wider variety than they would’ve ever eaten,’’ she said. Year 4 student Ch’e Atkinson, 9, said she enjoyed the garden. ‘‘I think it’s a great idea because it’s inspiring a lot of people to grow gardens and eat healthy,’’ she said. At Undera Primary School the kitchen garden program has been running for about 10 years and has proven to be a popular way of encourage healthy eating. ‘‘We started off basic and had

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a few garden beds and then slowly we’ve built the shed and the fencing and the chook pen and added to it over the years,’’ Kitchen garden teacher Kate Andrews said. ‘‘Each week we do some gardening and some cooking and all of our cooking is based on one element of something that we’ve picked, so we try our best to use some fresh produce every week.’’ Another small school school focused on healthy eating is Congupna Primary School. ‘‘The vegetable garden... is fantastic for little ones to get their hands in the soil and to actually start to understand that you can plant something and watch it grow,’’ Principal Rosemary Hepworth said. ‘‘I think (the garden) builds resilience and independence in children too and they learn the right way to be able to judge when fruit and vegetables are ripe for the picking and ready to go.’’

Having fun gardening: Undera Primary School Year 2 student Koby Bruce

Cooking: Year 9 Notre Dame College student Declan Maiorano

4 SNNEWS

SHEPPARTON NEWS, WEDNESDAY, JUNE 17, 2015

News special feature: Downsize Shepparton

New additions to guide

ast month the National Heart Foundation published new figures on levels of obesity and physical activity based on a survey of 35 000 Australians. The figures revealed an alarming and sobering truth — more than one quarter of all Australians are obese and one fifth of Australian adults are inactive. Shockingly, these truths are highlighted more in Shepparton than anywhere else. Shepparton is the most overweight and most physically inactive region in Victoria and the third highest in Australia. Over the past few weeks Downsize Shepparton has been looking at healthy options available to local people, exercise, food and shopping as well as stories looking at the personal impact of an unhealthy lifestyle. Today we have got a healthy recipe for a favourite dish, and we look at the changes made to the food pyramid. As well, we meet one group of locals working hard at staying healthy. We want Downsize Shepparton to be a shared experience for everyone. Join the conversation — tell us about your eating and exercise habits — good and bad. Join us on twitter at #downsizeshepparton, on www. facebook.com/sheppnews or email us at editor@sheppnews. com.au or phone us on 5831 2312.

Nutrition Australia has transformed the Healthy Eating Pyramid, providing a simple guide to eating healthily. “There’s a lot of confusion in the nutrition side and people are providing the wrong advice; the main thing we’re trying to do here is cut through the confusion,” Nutrition Australia executive officer Lucinda Hancock said. “This model is very simple, it’s based on science and the Australian Dietary Guidelines. “We know that only 10 per cent of the population actually eat to the dietary guidelines. “If you eat like this then you will be able to maintain a healthy weight.” Instead of the traditional three sections — eat small, eat moderately and eat most — the pyramid has been broken down into four, with vegetables taking up the largest section. “The focus is on consuming enough fruit and vegetables; as we know only seven per cent of the population eat enough vegetables, it’s important to have that focus on plant-based food,” Mrs Hancock said. New to the food pyramid is tofu and legumes as alternatives

“WE KNOW THAT ONLY 10 PER CENT OF THE POPULATION ACTUALLY EAT TO THE DIETARY GUIDELINES.’’ Lucinda Hancock to meat, soy as an alternative to cow’s milk, and quinoa has been added as a grain. The first Healthy Eating Pyramid was introduced in 1980, designed as a simple and conceptual mode for people to use. The pyramid has continued to evolve over the years, with the previous update in 2007. “We know that this model really resonates with primary school children and also culturally diverse groups, as it’s something very simple that everybody can recognise and know what they’re eating,” Mrs Hancock said.

Frozen veg is good too

Fast food labelling effects purchasing behaviours

By Sionnie Kelly

For many people fish and chips has been a long-standing Friday night meal. The good news for fans of this tasty dish is that you do not have to give it up if you want to eat healthily. Heart Foundation Victorian division nutrition advisor Beth Scholes said when cooking food it was important to use healthy cooking oils such as peanut, olive, sesame, sunflower or safflower. She said people should not be afraid to buy frozen vegetables if they could not use fresh vegetables fast enough before they spoiled. “It’s good to have a stock of frozen veggies in the freezer that you can throw into a meal,” she said. Ms Scholes said there was no difference between fresh and frozen vegetables and they could be dressed up with different herbs and spices to taste better. “You have to try something a few times to like it and sometimes it takes a little while for tastes to change,’’ she said.

By Emily Woods

OVEN BAKED FISH WITH WEDGES Serves: 4 Preparation time: 15 minutes Cooking time: 30–35 minutes Ingredients · 2 sebago or golden delight potatoes, peeled · 500 g sweet potato, peeled · 600 g boneless white fish fillets · ½ cup plain flour · ¼ cup finely chopped flat leaf parsley · 2 cups fresh breadcrumbs (made from wholegrain bread*) · 2 eggs, lightly beaten*

· · · ·

1 tbs chopped rosemary leaves Grated rind of 1 lemon Olive oil cooking spray* Lemon wedges and salad leaves, to serve

*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the tick.

1. Preheat oven to 230°C (210°C fan-forced) and line two baking trays with baking paper. 2. Combine the rosemary

and lemon rind and cut the potatoes and sweet potatoes into thick wedges. Place wedges on one baking tray and spray lightly with oil. Sprinkle with rosemary mixture and turn to coat evenly, place on top shelf of oven and bake for 15 minutes. 3. Meanwhile, cut fish into 12, thick fingers. Place the flour on a plate, combine breadcrumbs and parsley on separate plate and eggs in a shallow dish. Dip fish one at

a time into flour, egg, then breadcrumb mixture, pressing on gently with fingertips. Arrange on one baking tray, cover and refrigerate 15 minutes if time permits. 4. Turn potato wedges over and lightly spray again. Return wedges to oven, place the fish fingers under the wedges and bake for 12-15 minutes or until fish is golden and cooked through and wedges are crisp. Serve with lemon and salad leaves.

Research has revealed labelling fast food menus with kilojoule values can shave almost 1000 kJ from the diet of university students. The study of 713 University of Sydney students looked at the effect of introducing energy labelling and a social marketing campaign on fast food choices on the university campus. After the labelling was brought in the students who used the kilojoule values chose meals that were about 960 kJ less than those who ignored the labelling, according to lead researcher Rajshri Roy. “We also found a significant drop in sales of high-kilojoule foods, such as nachos and burgers,” Ms Roy said. She said the majority of students thought the social marketing campaign would not affect their food choices, but her results showed it had a major impact. The results should provide further incentive for fast food outlets to revamp their menus and lower the kilojoule content of food, extend the range of healthy options available, provide healthier sides and rethink promotions that encourage upsizing, according to Ms Roy.

SNNEWS

SHEPPARTON NEWS, WEDNESDAY, JUNE 17, 2015

Committed to helping By Anthony Cini A local sporting organisation servicing the Goulburn Valley has committed to helping Shepparton fight the flab. Valley Sport, a not-for-profit regional sports assembly located within the Greater Shepparton region, works with a range of organisations and sporting clubs to help develop healthy, active and connected communities through sport and recreation. Delivering programs such as the Regional Sport and Recreation Program, Healthy Sporting Environments, Access for All Abilities and Good Sports, Valley Sport covers the Moira, Greater Shepparton, Strathbogie, Benalla, Mitchell, Murrindindi and Mansfield shires. Valley Sport program manager Megan Carr said the organisation was working with VicHealth to find programs which would help

communities get more active. “One of our initiatives is for water to be the beverage of choice for people, rather than cordial or soft drink,” she said. “Through our work with City of Greater Shepparton’s Active Living Department, we’ve been able to take a sustainable look at the barriers people come across to keep fit and live a healthy life. “We see exercise as being a social thing. Running with friends is a great way to keep on top of your fitness.” Ms Carr said Active Mansfield, a Valley Sport-run program, was a prime example of what was being done in order to get a community moving. Initially funded for 12 months by the Central Hume Primary Care Partnership and Mansfield Shire Council, a survey was handed out and 50 per cent of respondents indicated they undertook physical activity for

Valley Sports is getting involved in #Downsize Shepparton. Pictured is project manager Megan Carr and executive ofﬁcer David Quinn. PHOTO: Ray Sizer

30 minutes or more six days per week. Fifteen per cent of people were obese, around 40 per cent overweight and 40 per cent were normal according to the Body Mass Index (BMI) categories. “Active Mansfield has encouraged a lot of people to get out of their comfort zones and get exercising,’’ Ms Carr said. “Not only that, but these people

Too much screen time affects boys’ bones While spending too much time in front of a television or computer can affect the health of teenage boys, new research indicates it’s also bad for their bones. A study carried out in Norway found the same did not apply to girls, which it suggested could be explained by their different body fat distribution. Researchers looked at how much time 15- to 18-year-olds said they spent sitting in front of screens at the weekend, with between four and six hours being the most common amount of time in the 1000 students questioned. This was followed by more than six hours for boys, but between two and four hours for girls. The school pupils’ bone mineral density was analysed along with their height, weight and details of their lifestyles. The team found that while girls in the four- to six-hour category had the highest bone mineral density, the amount of time spent in front of screens had a negative effect on the bone mineral density of boys. “Our study suggests persisting associations of screen-based sedentary activities on bone health in adolescence,” the

have locked themselves in to big sporting events, providing more incentive to train and maintain that exercise. “We want other shires to learn from Active Mansfield and help drive healthy community initiatives,” she said. Valley Sport executive officer David Quinn said the sporting body was a way to get more people to use the facilities

Downsize Shepparton

screen times because of social pressures or gender differences. They said girls tended to perform several activities at once — spending time in front of the TV or computer screen as well as on their phones or carrying out other tasks, such as hobbies or crafts. Meanwhile male adolescents were less likely to report spending lots of time on the phone, texting and instant messaging, and it might therefore have been easier for boys to give a precise amount of time spent in front of a screen. The study, which was led by the UiT The Arctic University of Norway in Tromso, is published in the online journal BMJ Open.

around the area. “We want kids and adults to be physically active and fight the flab,” he said. “We’re calling on all sporting clubs and local residents to contact us if they want to help us do that. “We can help clubs and their members grow.” For more information, call Valley Sport on 5381 8456.

Challenge yourself on hilly terrain By Thomas Moir

study authors said. “This detrimental association should therefore be regarded as of public health importance and followed closely, since improvement of peak bone mass is possible.” While time spent in front of the TV and computer games was linked to lower levels of physical activity, one in five (20 per cent) of the girls and a quarter (26 per cent) of the boys who said they spent more than four hours a day in front of a screen at the weekend also spent more than fours hours a week doing sport. Researchers added that it was possible students either under- or over-reported their

The Shepparton Botanic Gardens offers plenty of ideal routes for jogging and walking which can be more challenging, but also adapted to suit all fitness levels. Steve Trevaskis from the Shepparton Runner’s Club has recommended a course using the gardens at the site of the old Kialla Tip. Mr Trevaskis recommended parking the car at the Riverside Plaza car park in Kialla before setting off west along River Rd towards Mooroopna, completing a circuit around the gardens, and then running or walking back. “Once you’re there, you’re at about 2 km,” Mr Trevaskis said. At the front gate, visitors will be presented with a map of the site, on which they can chart a course tailored to their ability. The club completed an 8 km course up and down the hills, Mr Trevaskis said, while he also recommended a shorter course, about 1.5 km in distance.

He said the site presented one of the few opportunities in Shepparton for runners to make use of steeper gradients. “It is tougher than any other spot in Shepparton,” he said. “Because Shepparton is so flat, we look at how to make (runs) harder. “And if you’re a walker, it’s a good spot to go.” For more advanced runners, Mr Trevaskis recommended using the steep path to the Honeysuckle Rise lookout. “It’s a 100 m straight climb,” he said. “You can go up 10 times if you want. “There’s even a bit of a goat track that winds up one of the hills.” Mr Trevaskis said he enjoyed the diverse routes at the site which went through the bush, and towards the Broken River. “It looks over the paddocks toward Shepparton, in an area that is growing all the time,” he said. “We try to go there as often as we can.”

4 SNNEWS

SHEPPARTON NEWS, WEDNESDAY, JUNE 24, 2015

News special feature: Downsize Shepparton L

ast month, the National Heart Foundation published new figures on levels of obesity and physical activity based on a survey of 35 000 Australians. The figures revealed an alarming and sobering truth — more than one quarter of all Australians are obese and one fifth of Australian adults are inactive.

Shockingly, these truths are highlighted more in Shepparton than anywhere else. Shepparton is the most overweight and most physically inactive region in Victoria and the third highest in Australia. During the past few weeks, Downsize Shepparton has been looking at healthy options available to local people.

That continues today and we are sharing a tasty, healthy breakfast recipe that is well worth considering for an alternative to your usual staple. We are also focusing on ways to continue exercising even though the temperature has plummeted, like it has this week. We want Downsize Shepparton to be a

shared experience for everyone. Join the conversation — tell us about your eating and exercise habits — good and bad. Join us on twitter at #downsizeshepparton, on www.facebook. com/sheppnews or email us at editor@ sheppnews.com.au or phone us on 5831 2312.

Had tri, loved it Simone Cain is living proof that with enough motivation and inspiration, you can turn your life around with ﬁtness. PHOTO: Julie Mercer

Anthony Cini For many years, Shepparton’s Simone Cain sat back and watched as hundreds of people competed in triathlons and Ironman events, craving to be involved one day. A self-confessed “couch potato”, Ms Cain decided to do something about it and joined the Shepparton Triathlon Club and has been an active member for almost 10 years.

She and her husband, Ron, bought bikes, started swimming and completely changed their lives. “I’ve been a big part of the committee ever since I joined the club,” she said. “Since then, it’s been such a big part of my life. “Before I joined, I didn’t feel great about myself. I didn’t do a lot of exercise in my 20s or early 30s — I found my work and home life was too busy. “But something changed and

I wanted to get active, so I got a few friends together and now we exercise quite regularly.” She said while she had not yet competed in Challenge Shepparton (as a long course entrant) or an Ironman event, she has participated as a short course triathlete in the Gatorade Triathlon Series. “I’m not a competitor, I participate. I still keep active and get involved in whatever I can,” she said. “The good thing about the

Healthy sweet treat By Sionnie Kelly It is important to get a healthy start to the day and this breakfast parfait from the Health Foundation will help you get that much needed boost of energy. Heart Foundation Victorian division nutrition advisor Beth

Scholes said the breakfast parfait was a healthy treat. “People can still have a sweet treat and make it healthy,” she said. “I think using fruit in a dessert is a great way to get the sweetness and to make it healthier.”

Ms Scholes said people often did not eat enough fruit or vegetables. “Fruit and vegetables provide a wide variety of vitamins and minerals,” she said. “Dried fruit mixed with nuts is also a good way to get a healthy snack as well.”

BREAKFAST PARFAIT Serves: 4 Cooking time: 8–10 minutes Ingredients · 1 cup natural or untoasted muesli* · 250 g strawberries, washed, hulled and chopped · 2 bananas, peeled, chopped · 2 tbs honey · 2 tbs apple juice · 1 ⅓ cups low fat Greek-style yoghurt · 1 passionfruit, halved

*Products available with the Heart Foundation Tick. Remember all fruit and vegetables automatically qualify for the Tick. 1. Toast muesli in the oven by preheating the oven to 200°C (180°C fan-forced). Spread the muesli on a baking tray and cook for 8–10 minutes, stirring every 3–4 minutes to prevent muesli burning, or until lightly toasted. Set aside to cool.

2. Place strawberries and banana into a bowl, drizzle over 1 tablespoon of the honey then pour over the fruit juice. Stir gently to coat. 3. Spoon the yoghurt into a bowl. Drizzle over the remaining honey and swirl through the passionfruit. 4. Spoon ¼ cup muesli into the base of four glasses. Top with the yoghurt then the fruit and juices. Serve immediately.

STC is that it’s all encompassing and caters for everyone on any skill level. If you felt you only wanted to do a duathlon, for example, then give the Sunset Duathlon a go. “But if you feel you can handle a triathlon, that option is there too.” For those people who hated a particular leg of a triathlon, there was always opportunities to learn from scratch and surprise yourself. “My husband really struggled

with swimming — he couldn’t swim a lap. Four months later, with two swims a week, he could swim 1.5 km. “It’s not about where we’ve been, it’s about where we’ve got to go.” She encouraged anyone interested to join the club, with new members given the option of joining the ‘enticer’ program, which lasts for six weeks. For more information, go to www.sheppartontriclub.com.au

SNNEWS

SHEPPARTON NEWS, WEDNESDAY, JUNE 24, 2015

Eating habits in focus New research released this week paints a vivid picture of the typical Victorian’s lifestyle, with many confessing to regularly eating fast food, skipping breakfast, and not doing enough exercise. But on a positive note, more than half of Victorians are grabbing fruit for a snack and many are changing their diets in a bid to improve their health and wellbeing. The first annual Shape of Victoria Survey analysed the eating and physical activity attitudes and behaviours of more than 1000 Victorians and found that unhealthy lifestyle choices appear to have become ‘normal’.

Where we need to shape up: · Almost 50 per cent of those surveyed said they didn’t realise how much they ate in a day · Almost 80 per cent of those surveyed felt that overeating has become the new normal, and more than 85 per cent believe that occasional treats have become every day foods.

Half of those surveyed believed their diet was ‘healthy’, yet most practiced many unhealthy behaviours such as: · Only one in 14 ate the recommended amount of vegetables

· Almost half regularly snacked on biscuits and chocolate · One in four ate takeaway at least every second day · One in three skip breakfast — a routine associated with overeating later in the day · One third are exercising only once a week at most.

Where we are in better shape: · 58 per cent of people regularly ate fruit as a snack. Other popular healthy snack choices were yoghurt (34.1 per cent), vegetables (14.8 per cent), and nuts (4.1 per cent). · About a third of those on a diet or weight loss plan were doing so “to improve general health and wellbeing”. This the right reason for going on a diet and usually results in better longterm outcomes. Of the popular takeaway options, many can easily be modified to be healthier such as choosing roast instead of fried chicken; grilled fish and salad instead of fried fish and chips; and adding lean protein to sandwiches such as tuna or egg. Heart Foundation Victoria chief executive, Diana Heggie, said the survey showed many Victorians appeared to believe they were living a healthy lifestyle, when in reality they were not. “We’ve become accustomed to overeating and

having unhealthy foods readily available. Many people also seem to be falling into the habit of ‘mindless eating’” Ms Heggie said. Victorian Health Minister Jill Hennessy said the survey results reiterated more needed to be done to encourage Victorians to take greater care of their health and wellbeing. “We as a community need to work

together to improve our attitudes, approaches and habits towards healthier food choices and being more active,” she said. Cancer Council Victoria prevention director Craig Sinclair, said understanding our bad habits could help us to take small steps to overcome these. “This data is clearly showing us where we can make small improvements in our eating

and lifestyle habits that could make a real and very significant difference to our long term health,” he said. “By choosing to eat healthier meals at home more often, opting for healthier snacks like fruit, nuts and low-fat yoghurt and incorporating more physical activity into our day we can start to make a healthy difference to our lives and the lives of others.”

The survey was conducted by “LiveLighter” which is a public health education campaign funded by the Victorian State Government. LiveLighter asked 1,000 Victorians aged 25–49 about their diet and exercise habits as part of the ﬁrst annual Shape of Victoria survey in April 2015.

Way to warm up Thomas Moir Sub-zero temperatures are far from inspiring conditions to take a walk or a jog in. Shepparton Runners Club Nat president Carpenter is aware of the struggle it can be to push yourself to leave the house and get active in the morning frost. Ms Carpenter recalls a recent 13 km run she participated in. “I didn’t warm up until five kilometres in,” she said. “It just makes you feel so much better after you’ve done it, you feel really good. “Yes it might be cold, but it’s not cold for long.” In fact, she said she would rather exercise in the cold weather than in hot weather, adding that you were less likely to become dehydrated. “In the heat, its more dangerous for your body,” she said. Ms Carpenter said it was easier to get motivated if you had a group of people to meet up and exercise with. “You know you’re going to meet up, and you feel the same way.”

“You forget about the situation,” she said, adding that the promise of coffee afterwards can be a motivating factor in the winter months. She said a brisk walk to start off was a good way to warm into a cold weather jog, cautioning that launching into exercise in the cold without warming up first could cause an injury. She said she has in the past traded running in sub-zero temperatures for a light jog after 9 am, when conditions were warmer. “It’s still cold, but not as cold,” she said. Ms Carpenter recommended running around the Kialla Lakes and the Shepparton Botanic Gardens in the colder weather, but cautioned runners to be careful of hazards. “The tracks can be a little bit icy,” she said. “Every Sunday we try mix it up, try do something different.” “You soon warm up, it doesn’t really become an issue.”

Downsize Shepparton

The Shepparton Runners Club out and about for an early morning run.

The Shepparton Botanic Gardens is an ideal course for an early morning run.