Health & Wellbeing by McPherson Media Group

health wellbeing ECHUCA-MOAMA, ROCHESTER & KYABRAM

EDITION 7 | MAY 2013

pregnancy

HEALTH TIPS FROM OTHER MUMS-TO-BE

night shift

S T AY I N G H E A LT H Y + WELL RESTED

managing money WIN $100

TO SPEND AT ENHANCED HEALTH ACUPUNCTURE & CHINESE MEDICINE JUST BY TELLING US WHAT YOU THINK A McPherson Media Group Publication

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337 High St Echuca, Phone 5480 2095

TO SPEND AT ENHANCED HEALTH ACUPUNCTURE & CHINESE MEDICINE Includes Traditional Chinese Medicine Assessment, Acugraph Assessment, Acupuncture Treatment, Dietary & Lifestyle advice plus a FREE welcome herbal tea.

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KICK, PUNCH, SWEAT... Fitness for Women & Men

CAGE FITNESS has arrived in Echuca Moama!

Wickham’s Martial Arts Centre is now offering Cage Fitness. A complete workout program that is designed to cater for people at all levels of ﬁtness. Cage Fitness is perfect for people who want to tone up, lose weight and get in shape. Matt’s classes are designed to get the maximum results in only 30 minutes, so it’s perfect for people that don’t have hours to spend in the gym.

“It’s a no contact work out that’ll have you super ﬁt, 5 x 5 minute rounds is a total body workout”

IS HEARING LOSS AFFECTING YOUR LIFE? There are 4 main issues created by Hearing Loss that occur in different degrees for different people and different conditions: 1: 2: 3: 4:

Inability to hear the key parts of speech sounds Difficulty hearing soft sounds Problems separating sounds so voices become jumbled with background noise Inability to tolerate loud sounds due to a reduced range of hearing

EARLY WARNING SIGNS OF A HEARING LOSS: • • • • • • • •

You can hear words but not understand them You find it much harder to hear in noise and groups of people You have difficulty understanding people unless they are facing you You think people mumble or slur their words You have to ask for repetition a lot You need the TV up louder than others You find you have misunderstood the topic which can be embarrassing You avoid group meetings, social occasions, and even family gatherings because you have difficulty hearing • You don’t hear the phone or door bell ring unless you are close to it • You have head noise, such as buzzing or ringing sounds (tinnitus)

WHAT CAN BE DONE:

A Hearing test at Acoustic & Digital with Adam or Rod will provide you with answers to your hearing difficulties or queries. No referral is necessary. Doctors report provided upon request. (Accredited to provide free hearing tests and hearing aids to pensioners and veterans.) Call into our clinic at 142 Hare Street Echuca (next to Echuca Camera House) also visiting Cohuna Deniliquin and Nathalia.

Rod Newlyn

FOR A NO OBLIGATION APPOINTMENT OR ENQUIRY PHONE OUR HIGHLY TRAINED STAFF ON OUR FREECALL NUMBER

Matt Wickham – Owner and instructor

BOOKINGS ESSENTIAL 81 Service St, Echuca p. 5482 5362 m. 0418 505 049 e. mattwick@bigpond.net.au www.wickhamsmartialarts.com

health + wellbeing

Adam Newlyn

Ph 1800 814 616 |

adh@netspace.net.au

142 Hare Street, Echuca. www.aadh.com.au (Next to Camera House)

ed ish l b a Est 1989

TELL US WHAT YOU THINK &

WIN Welcome to the winter edition of Health and Wellbeing. What a better time to get healthy and feeling great than in the cooler months of winter? Not only will it keep you warm, it will keep those nasty bugs away from your immune system.

See page 2

contents

Inside, read the inspirational story of Brett Hopson, who took out the Victorian biggest weight loss title in the Snap Fitness Eight Week Challenge. To keep you motivated, we have some great tips to keep you active and fit over winter, as well as some hearty but healthy recipes to try at home. In this edition, we focus on pregnancy and how you can keep healthy while your body goes through some significant changes. Expectant mothers across the district also provide some useful pregnancy tips and remedies for morning sickness, heartburn and sleeplessness. Not having enough sleep can make you feel pretty lousy, but have you thought about what that might be like for a shift worker whose job relies on them being alert and well rested? We talk to a paramedic about how he manages fatigue in a high responsibility job. We also talk to a chiropractor about the alarming amount of children suffering from irreversible spinal damage, caused by backpacks and handheld games.

Real stories 4 8

M UM'S THE WORD

Libby Hudson talks about the trials and tribulations of pregnancy.

w orking the night shift

Having enough sleep is paramount for paramedic Dave Ferris, as people’s lives depend on him being efficient and alert.

Advertising: Kerry Vevers, Riverine Herald Features & Magazines Manager P: 5483 0511 E: kerry.vevers@riverineherald.com.au Cover image by Holly Curtis Pictured: Libby Hudson.

PRINTERS

Recipes 22 WINTE R WARMERS

Hearty, delicious recipes for your family.

When Brett Hopson joined an eight-week challenge at his gym recently, it was to try to challenge himself.

14 MONEY MATTERS

With a mortgage, car repayments, bills and basic living costs, Moama’s Meghan Kiely is an expert at living on a budget.

Health & wellbeing

With winter upon us, here are 5 foods to help boost immunity and fight off cold and flu symptoms.

12 P ERSONAL cHALLENGE

As the end of the financial year closes in, we tackle the issue of financial health and provide you with some useful tax tips to help maximise your refund this year.

Ivy Wise

20 5 FOODS TO FIGHT ILLNESS

A word from our experts

Benefits of acupuncture during pregnancy.

10 SNAP FITNESS

One year strong. Your health, your time.

16 ALISON KABLE What happens to your super savings when you're facing divorce.

EATING FOR TWO

19 MORRISON SAWERs

The do's and dont's of a pregnancy diet.

Planning for your family's future.

11 F URRY FRIENDS

We’ve long loved dogs for being man’s best friend, but not so well known is that our pets can actually make us physically and mentally healthier.

7 ENHANCED HEALTH ACUPUNCTURE & CHINESE MEDICINE

21 RUSSELL JARRETT

Infinity Health Club has Kyabram in a Fitness Kick!

18 BA D BACKPACKS=BIG PROBLEMS

Children as young as 10 are showing signs of permanent spinal damage similar to that of a 50-year-old due to backpacks and handheld games, according to an Echuca chiropractor.

Circulating: Kyabram, Tongala, Stanhope, Girgarre, Merrigum & surrounding areas

health + wellbeing

"Prepare as much as possible." "As I am having a caesarean, I try to do things in advance, as I won’t have the same mobility in those first two months after the baby is born." -Libby Hudson

Mum's t Pregnancy for oth ers,

Although it is unknown exactly what causes morning sickness (or all-day sickness as many would say), there are things you can do to make your pregnancy a more pleasant experience. A healthy diet, moderate exercise and a positive attitude not only have physical benefits, but can help with your emotional wellbeing, which is important considering all those extra hormones flowing through your body. Echuca’s Libby Hudson, who is about to give birth to her third child, believes a healthy body and mind is crucial during pregnancy. “Pregnancy is not a medical condition. It’s something we choose to participate in,” the 28-year-old said. “If you go into a pregnancy with a negative mindset, it will be a drawn out and unenjoyable experience. “It’s a gift. If I’m sick, it just means the baby is growing.” Libby, together with husband Tyler Hudson, is having her third caesarean on May 21, so she knows the importance of keeping active and healthy during her pregnancies to ensure a quick recovery. “The more C-sections you have, the harder it is to recover each time,” she said. “Your recovery depends on how the caesarean goes and how healthy you go into surgery. “If you’re not fit or healthy, you won’t be as strong or recover as quickly.” The couple’s first-born, Lyric, who is now 5, was born by emergency caesarean, followed by daughter Loxley, 3, two years later. Despite their newest addition being unplanned, Libby said this had been her best pregnancy in terms of healthy weight gain and sugar levels. “I work out and have always been physically active, which helps,” she said. “I have big babies for my body size, but I have good muscle mass, so that muscle memory comes back.

he word

can be one of the most joyous and special times in your life, but it can be a long 9 months of nausea, vomiting and sleeplessness.

Words of wisdom Rachel Broadhead Due with her third child end of September "Ginger beer for heartburn and reflux."

“I try to stay fit and keep my fat and sugar levels down. I still eat my fair share of desserts and caffeine, but for the most part I eat healthy. “I try not to be too obsessive with food. “If I’m getting fat, it just means the baby is growing.” As she suffered from morning sickness in the first trimester of all her pregnancies, Libby said eating small snacks, like crackers or fruit, often, rather than having three big meals worked best for her. “My food consumption increased from the beginning, but I would try to have fruit or healthy options,” she said.

“I also have a green tea every morning, lots of water and limit myself to one caffeinated drink a day. “It’s just about keeping a balance and a combination of moderate exercise and a healthy diet. “You need your downtime and uptime. You are capable of doing nearly everything during pregnancy, except maybe the last few months, when you should slow down and take it a bit easier. “I walk once a week and three times a week try to do some type of physical activity, cardio or muscle tone exercises.” ■

Fiona Bryan Due with her second child on May 28 "What works well for me in later pregnancy is sleeping on my side with a pillow between my legs, when the bump is getting bigger and my hips start to ache lying down. The experts say sleeping on your left-hand side is best as this position prevents the heavy uterus putting pressure on your liver and continues to allow the baby to receive the right amount of nutrients and oxygen through the placenta. It also doesn’t restrict blood flow and improves circulation so your body doesn’t have to work as hard for you and the baby to have optimal blood flow. "

Suzy McCleary Due with her second child mid-May "To help maintain energy levels, reduce morning sickness and secure the pregnancy, I had acupuncture once a week for the first 12 weeks. If I was feeling nauseated, I would eat a small snack, like dried apricots, nuts or a piece of fruit, at least every couple of hours, before that empty, hungry feeling set in. I also drank ginger tea (grate a piece of root ginger the size of a 50 cent piece, seep in boiling water for 10 minutes – add honey to taste. Not exceeding three cups a day), mineral water with lemon juice and peppermint tea. During the second trimester, I continued acupuncture once a month and also saw the osteopath to help maintain my general wellbeing and walked as often as I could, usually three to four times a week. From 30 weeks, I also ensured that I took at least 30 minutes a day to do a relaxation/meditation session to help reduce stress, keeping my mind calm with a focus on a smooth and trouble-free delivery." The last four weeks of pregnancy, I will have acupuncture once a week to prepare for labour and delivery of my baby. Libby and Tyler Hudson with their children Lyric, 5, and Loxley, 3, and dog Jack Black. health + wellbeing

The ‘average’ weight gain of about 12 to 14kg during pregnancy can be physically attributed to: ■ Baby: 3-4

■ Placenta: 0.5kg ■ Amniotic

fluid: 1kg

■ Uterus: 1kg ■ Blood

volume: 1.5kg

■ Breasts: 0.5kg ■ Fat

stores for breastfeeding: 3.5kg retention: 1.5kg

■ Fluid

Safe herbs for pregnancy Ginger for morning sickness Echinacea for colds ■ R ed raspberry leaf (tea) for toning the uterus in preparation for birth ■ Cranberry for UTI prevention ■ Chamomile for better sleep ■

Eating for two What to eat ■ Lots of well-washed fruit and

vegetables, wholegrain breads and cereals. ■ Dark green leafy vegetables are important because they naturally contain iron and folate, a B group vitamin needed for the healthy development of babies in early pregnancy, and iodine, which is important during pregnancy and breastfeeding for the normal development of a baby’s brain and nervous system. ■ While fortification of bread with iodine and folic acid is now mandatory, supplements are also recommended. ■ Pregnant and breastfeeding women should eat no more than one serve a week of brown seaweed. ■ Moderate amounts of low-fat dairy foods. Dairy foods are a good source of calcium and iodine, plus protein, calcium, magnesium, folate, B1, B2, B6, B12, and vitamins A, D, and E. ■ Lean meat, chicken and fish. Red meat contains iron and meat and fish contain the protein you will need. Fish also contain essential omega-3 fatty acids, but you should choose fish with

health + wellbeing

low levels of mercury. Most fish types are safe to eat two to three serves per week, but some types should be limited due to their levels of naturally occurring mercury. ■ Dried beans, lentils and other legumes. These contain folate, potassium, iron and magnesium, as well as beneficial fats and soluble and insoluble (dietary) fibre. ■ A variety of nuts and seeds. They are rich in calcium, phytoestrogens and omega-3 fatty acids.

Research Council recommends not to drink alcohol during pregnancy or while breastfeeding.

What to avoid Listeria

Morning sickness and discomforts If you have nausea and vomiting:

Foods such as soft white cheeses, like brie and feta, pate, oysters, pre-packed salads and soft serve ice cream. These foods may contain listeria, which are bacteria that can cause a disease called listeriosis, a fairly uncommon form of foodborne illness in Australia. The illness causes few or no symptoms in most people, but it can be dangerous if you are pregnant, or for your unborn child or newborn baby.

Alcohol The National Health and Medical

Caffeine While having large amounts of caffeine does not appear to cause birth defects, it may make it more difficult to become pregnant and may increase the risk of miscarriage or having a baby with low birth weight. Source: Food Standards Australia and New Zealand

■ Eat small amounts often.

Carbohydrate-rich snacks are a good option (cheese and crackers, toast, cereal or fruit). ■ Drink plenty of fluids outside of meal times. ■ Minimise odours while cooking (exhaust fan, open window). ■ Avoid fatty or spicy foods. ■ Keep dry crackers at your bedside to eat before getting up in the morning.

If you have heartburn: ■ Eat small amounts often. ■ Stay upright after eating.

■

■ Drink fluids outside of meal times. ■ Avoid acidic, fatty or spicy foods. ■ Milk and yogurt may help to relieve

symptoms.

Constipation: ■ Eat high-fibre foods, such as

wholegrains, fruit and vegetables. ■ Drink plenty of fluids. ■ Gentle physical activity.

Exercise Exercise during pregnancy can: ■ Strengthen your legs to help prevent or

relieve restless legs, swelling or fluid retention, leg cramps or varicose veins. ■ Strengthen your lower back and abdominal muscles to prevent or relieve back pain. ■ Contribute to your overall health and helping alleviate constipation. ■ Help you to sleep better and have more energy for everything you need to do. Most people who regularly exercise do not suffer as much from insomnia during late pregnancy. ■ Prepare your body for the physical demands of labour and birth (or to help recovery after a caesarean operation) and early parenting.

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Benefits of acupuncture during pregnancy Maintaining HEALTH DURING pregnancy is not only vital for the mother but also for the development of the baby. During the first trimester acupuncture is a safe & effective option to nurture and support early pregnancy. Acupuncture can enhance adequate circulation and PreBirth acupuncture involves a series of four blood flow to the uterus and placenta, reduce the risk treatments weekly from 36 or 37 weeks to prepare of miscarriage, as well as provide relief from many for labour. Points are used according to your common conditions without drugs including: constitution and pregnancy history. Points are used • Nausea and vomiting to ripen the cervix, to help position the baby in the • Heartburn best presentation for labour and to promote optimal • Constipation energy and stamina for you to enter into labour. • Varicose veins • Urinary tract infections A recent study conducted in New Zealand When comparing • Fatigue and exhaustion by 14 midwives found that comparing all midwifery only • Anaemia caregivers including midwives GP’s and care to women receiving • Difficulty sleeping specialists to those women who had prebirth acupuncture • Bleeding or spotting received prebirth acupuncture there there was a: • Itching - 32% reduction in emergency was: • Sinusitis caesarean delivery • An overall 35% reduction in the • Pregnancy-induced hypertension 9% increase in normal number of inductions (for women • Swollen feet vaginal births. • Small for dates babies having their first baby this was a 43% • Mood swings, irritability, depression, reduction) anxiety • A 31% reduction in the epidural rate. Acupuncture is recommended weekly until 12 weeks then once a month until 36 weeks pregnant. Together with maintaining a healthy diet, better lifestyle and positive emotions, acupuncture can directly nourish and support the developing baby helping to ensure a healthy pregnancy & baby. Traditional Chinese Medicine (TCM) has also been used for the treatment of breech presentation of a baby. Acupuncture can relax the muscles in the uterus and abdomen creating the ideal conditions for the baby to turn. Generally carried out between weeks 32 to 36, treatment involves combining acupuncture with moxibustion. Moxibustion involves using a special heating stick which is held over the area of the little toe. The techniques are taught to the mother to do at home, are painless and most importantly successful 70% of the time.

• When comparing midwifery only care to women receiving prebirth acupuncture there was a: - 32% reduction in emergency caesarean delivery - 9 % increase in normal vaginal births. There was also no difference in the onset of early labour in those women receiving pre-birth acupuncture. Following the birth of your baby, your body must rapidly adapt to a new set of demands. Acupuncture can help your body recover from the challenges of pregnancy and childbirth and will be beneficial for you after birth if you are fatigued, depressed, feverish, sweating, restless, bleeding, dizzy, constipated or in pain. It is also effective in treating mastitis and regulating your milk supply.

Tips for maintaining a healthy pregnancy 1. Rest up, no need to push yourself: If you have energy for exercise, try swimming, walking in the open air or gentle yoga. 2. Reduce your stress levels: Surround yourself with relaxation-inducing objects, people, and music, meditation and/or acupuncture. 3. Eat to maintain two healthy people: • Avoid spicy food and stimulants such as black tea and coffee • Ban alcohol, tobacco, and drugs • Keep the sugar down: Refined sugar and refined carbs create acidity in the body and can contribute to indigestion, heartburn, and pregnancy-related diabetes. • Avoid eating excessive amounts of cold and raw foods. Eating warm and well-cooked foods and adding small amounts of fresh ginger can help warm the body and keep the digestive system strong. 4. If you are experiencing morning sickness including nausea or vomiting try chamomile tea, ginger ale, ginger tea (grate a piece of root ginger the size of a 50 cent piece, seep in boiling water for 10 minutes – add honey to taste. Do not exceed 3 cups per day), mineral water with lemon juice, peppermint tea and potato soup. Do not become dehydrated as this will make the nausea more intense. Foods that may be easier to digest include: almonds, crackers, dried fruit (especially apricots and raisins), egg sandwiches, pasta, peppermints, potatoes and Vegemite 5. Maintain regular acupuncture during your pregnancy.

Make an appointment with qualified Chinese Medicine Practitioners Suzy McCleary and Yoo Sun Hwang. For all the latest research in TCM visit our website. www.enhancedhealth.com.au Phone 03 5480 2095 337 High St Echuca health + wellbeing

Working the night shift Having enough sleep is paramount for paramedic Dave Ferris, as people’s lives depend on him being efficient and alert. The Bunnaloo father of three has been doing shift work for the past 20 years and now as a paramedic in Benalla. He works two day shifts, from 8am to 6pm, then two night shifts, from 6pm to 8am, attending medical emergencies, administering treatment and conveying patients to the hospital.

As he is driving an ambulance, a relatively heavy vehicle, Dave said fatigue certainly affected driving ability, so he needed at least six hours’ sleep a day to function well. “I am also diagnosing conditions, administering medical treatment, calculating drug dosages and, at times,

managing a scene and ordering other emergency services,” he said.

so Dave tries to ensure he gets enough sleep straight after a night shift.

“People’s lives, not always, but at times, depend on me being able to do all of these things swiftly and without error.”

“When I struggle during night shifts, I drink caffeinated drinks,” he said.

Obviously, life doesn’t always allow for adequate rest/sleep before a night shift,

Dave’s top five tips to manage/prevent fatigue ■ Fitness – get adequate exercise. ■ Have adequate sleep on the days preceding your rotation. ■ Manage family and social life around the shift work, when possible, so you are not heading into your shifts already fatigued. ■ Low GI diet. ■ Rest whenever you can during your shift.

Dave Ferris with wife Fleur and their children Zoe, 6, Tia, 5, and Eve, 3.

health + wellbeing

“In a perfect world, I’d exercise in the morning and then sleep during the afternoon leading into my first night shift, but to be honest, it is rare for me to get enough rest before this first night shift. “I have three kids who don’t understand. I sleep in for as long as possible, but once I am up, the day of my first night shift, that’s it – I’m up for the night, unless it’s quiet. “Our shifts are supposedly passive, so if nothing is happening, we are allowed to sleep after midnight. However, this is becoming a rare thing.”

Fighting fatigue ■ Drink plenty of water – a dehydrated body functions less efficiently.

Being awake for 17 hours impairs performance to the same level as having a 0.05 blood alcohol content. Being awake for 20 hours impairs performance to the same level as having a 0.1 blood alcohol content. Source: WorkSafe Victoria

Research findings are starting to show that shiftwork can be hazardous to your health. ■ The body is synchronised to night and

day by a part of the brain known as the circadian clock. ■ A shift worker confuses their circadian

clock by working when their body is programmed to be sleeping. ■ Common health problems include

sleep disorders, digestive upsets, obesity and heart disease. ■ The sleep-wake cycle appears to have

evolved for humans to be awake during the day and to sleep for about eight hours at night. Source: Better Health Channel

Tips for managing different types of shift work The Western Australia Government Office of Road Safety has the following advice for helping your body adjust to different shifts.

Fast shift rotations (changing shifts every few days): ■ Spend time in daylight before and after

your night shift.

■ Avoid heavy meals at night. ■ Have a nap at home, preferably in the

early afternoon, before your night shift. ■ Have a 20–30 minute nap during your

night shift if possible and allow at least 10 minutes to wake up before returning to work duties.

Slow shift rotations (changing shifts every week or so) ■ Go to bed as soon as you get home

from night shift. Avoid a main sleep in the evening — sleep may be more difficult then because your body temperature is up and you’re more alert. ■ Have an afternoon nap if you didn’t get

enough sleep in the morning. ■ Avoid napping during the night shift

unless you’re very sleepy — if you do nap, keep it short, no more than 20–30 minutes. ■ Try to avoid exposure to early-morning

daylight on the way home. Wearing sunglasses may help. ■ Eat three regular meals a day including

‘lunch’ during your night shift. ■ Daytime sleep is likely to be shorter

and you may become tired after a few nights — usually just as you have

to drive home in the morning. If this happens, find an alternative to driving yourself home. After your last night shift try to adjust your body clock to being awake in daytime by: ■ Sleeping only two to three hours on the

first morning after night shift and then get a good sleep that night and on the following nights. ■ Get plenty of exposure to daylight

(sunlight) on your days off as this will help adjust your body clock to a daytime setting.

Permanent night shift Permanent night workers or those returning to night shift after days off can try the tips above for slow shift rotation. On days off, try to be as nocturnal as possible: ■ Get up late in the morning (for

example, after midday) and go to bed late at night (such as after midnight) ■ Avoid morning sunlight by staying

indoors as much as possible or wearing sunglasses ■ Try to stay with your night shift

schedule as much as possible. Source: Bupa

■ Watch caffeine intake – one or two caffeinated drinks (like coffee, tea or cola) a day boosts energy and mental alertness. However, heavy caffeine users (more than six drinks per day) are prone to anxiety, irritability and reduced performance. ■ Eat breakfast – food boosts your metabolism and gives the body energy to burn. ■ Don’t skip meals – going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day. ■ Don’t crash diet – low kilojoule diets, or diets that severely restrict carbohydrates, don’t contain enough energy for your body’s needs. The reduced food variety of the typical crash diet also deprives the body of nutrients such as vitamins, minerals and trace elements. ■ Eat a healthy diet – increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods. ■ Don’t overeat – large meals can drain your energy. Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly. ■ Eat iron rich foods – women, in particular, are prone to irondeficiency (anaemia). Make sure your diet includes iron rich foods such as lean red meat. ■ Get enough sleep – adults need about eight hours sleep per night. Make the necessary changes to ensure you get a better night’s sleep.

health + wellbeing

Advertorial

One year strong Your Health, Your Time Snap Fitness is celebrating their first birthday this month and members couldn’t be happier.

succeeded! I believe everyone has the same opportunity I did” Sally said.

environment, and strive to listen to what the members need.

“This is a real community gym, everyone is so welcoming and Kim (manager) seems to know everyone’s name” says Adelle.

Now six years later Sally is a fitter, happier and healthier mother and wife. She helps people every day go through their own personal journeys and achieve their goals.

Luke, (Personal Trainer) runs circuit classes every week adding another dimension to Snap Fitness, taking clients out of their comfort zones.

Kim Telford manager of Snap Fitness Echuca, along with her team of dedicated Personal Trainers are continually educating and motivating the community in health and fitness. “It is really important for us to promote healthy lifestyles, especially with the many health issues we face today” said Kim. Sally Halliwell, Snap Fitness Personal Trainer knows what it takes to dig in and reach your goals – her personal story inspires the lives of many.

“I love my job and I love my lifestyle, it is a consistent journey, the process is never finished, she said.

At Snap Fitness staying fit and healthy has never been so easy. It’s simple really – provide 24/7 “It access, the convenience of a local gym, no will be a great long term contracts and state of the art night, come down, equipment; add great service and you have bring your friends the complete package.

and family and help us The flexibility allows members to train celebrate a great year when it suits them. Shift workers, stay at with many more to home parents, farmers, and local businesses come!” are not locked in to train during peak hours. – Kim “You have the freedom to workout however “In 2007 after having my three children, I weighed 100kg. Moving to a new town, I came to a cross road in my life and realised I had to change my lifestyle or I was going to double in size.

you like – no one is waiting behind you to go on the machine, so you never feel rushed or pressured to do less of a workout” says Kate.

“With my kids in my heart and my mind made up I decided to make the change. I took the challenge and

Kim and the team enjoy having a laugh with the members, creating a welcoming and inclusive

“I really enjoy taking circuit classes. It’s a great way to boost your metabolism and give you that extra motivation, especially as winter is just around the corner” Luke said. Circuit Classes are run on Monday and Wednesday, 9:30am-10:30am and Tuesday and Thursday, 7:30pm8:30pm. The future is looking bright for Snap Fitness Echuca and the community, with plans to develop and work with the local schools and community groups in support of fitness for all. To help celebrate what has been a great first year and say thank you to everyone, Snap Fitness Echuca will be holding a 1st Birthday Open Day on Friday, May 31 between 3pm-7pm. There will be live music, radio broadcast, supplement tasting, free giveaways, personal training sessions and great specials for all to enjoy.

TWO FOR ONE on the joining fee when you and a friend join Snap in May or June* NO CONTRACTS OPEN 24/7

snapfitness.com.au

0478 202 143

111-113 Annesley St, Echuca *Snap Fitness Inc. offer valid until June 30, 2013. Terms & conditions apply. Participating clubs only.

health + wellbeing

Furry Friends We’ve long loved dogs for being man’s best friend, but not so well known is that our pets can actually make us physically and mentally healthier. Just the presence of our pets can lift our spirits and help us relax. Research has shown that pet owners are generally healthier and happier than non-pet owners. They have lower blood pressure and cholesterol; are less depressed; are at lower risk of heart disease; feel less lonely than non-pet owners; and actually find it easier to get to know people. Studies have revealed that even just looking at animals can reduce anxiety in times of stress. For example, the simple act of watching a fish tank can induce feelings of calm and relaxation. That’s probably why you see so many fish tanks in doctor's offices! The joy of having a pet isn’t new to most Australians; we have one of the highest rates of pet ownership in the world. In fact our pets are such positive influences on our lives that one study found Australian ownership of cats and dogs saved approximately $3.86 billion in health expenditure over one year.

Benefits of owning a pet: ■ Pets are great caregivers. They keep us

company when we’re sick or feeling down.

■ Good news – you’ll make fewer visits to

the doctor and use fewer medications – imagine the savings! ■ Pet owners suffer from less depression

and are able to cope with grief and loss better than non-pet owners. ■ Research has shown that teenagers

who owned pets have a more positive outlook on life and report less loneliness, restlessness and boredom. ■ You’ll be more active than those who

don’t have a pet - particularly if you own a dog. Plus, you’ll feel safer when walking alone if your dog is with you. ■ They enhance your social skills – and

who knows who you might bump into on your walk! ■ For children, it has been shown that

growing up with pets (particularly dogs) during infancy helps to strengthen the immune system and reduces the risk of allergies linked to asthma. ■ Children who have pets including dogs,

cats, fish and birds are also less likely to miss days of school.

■ Regular exercise with your pet is good

for both you and your dog's health and can be great fun. There's nothing like an exercise partner who's waiting by the door with a wagging tail to keep you motivated! ■ People who walk their dogs are

seen by other people as friendly and approachable. ■ A study of patients waiting in dentist

surgeries found that watching fish swim around in an aquarium is as effective at reducing stress as hypnosis. ■ Stroking and patting a pet can reduce

the physiological indicators of stress, including high blood pressure. ■ The non-judgemental companionship

and unconditional love offered by pets is known to have considerable mental health benefits for owners, including increased self-esteem.

Thinking of adding a new addition to your family? Adopt a pet! Why should you adopt a dog or cat from an animal shelter? By adopting a cat or dog from an animal shelter like The Lost Dogs’ Home, you are giving an animal in need a much deserved second chance. This is a very positive thing to do and you will be rewarded with a loving companion.

Will my pet be friendly? Every dog and cat available for adoption has passed temperament and behaviour tests.

Will my pet be healthy? All Lost Dogs' Home animals are veterinary checked – vaccinated, wormed, microchipped and desexed.

How much does it cost to adopt a pet? Dogs: adults and pups $300 Cats: adults $95, kittens $130 The charge covers desexing, microchipping, vaccinations, worming, vet check and behavioural exam. It is very cheap compared to buying a pet from a pet shop.

■ They can make us feel safe while we’re

home alone and they keep an eye on the house while we’re out. ■ Dogs can also help introduce us to

people in the community, especially other dog owners, and they make great conversation starters. ■ Owning a pet means you have lower

blood pressure and lower cholesterol levels – reducing your risk of cardiovascular disease.

520 McKenzie Rd, Echuca Phone: (03) 5480 3005 Email: info@dogshome.com Adoption hours: Mon – Thurs:10:00am – 5.30pm Fri: 10:00am – 4:00pm Sat: 9:00am – 12.30pm Sun: 10:00am – 12.00pm

health + wellbeing

Personal trainer Tara Fisher gives some tips to Brett Hopson.

Personal Challenge When Brett Hopson joined an eight-week challenge at his gym recently, it was to try to challenge himself. The Echuca resident did more than just that; he lost 8.3kg to take out the Victorian biggest weight loss title in the Snap Fitness Eight Week Challenge. A member of Echuca’s Snap Fitness gym, Brett was up against entrants from Snap Fitness gyms throughout the state in the Australia-wide competition. The Echuca gym alone had eight entrants.

health + wellbeing

Brett joined the gym in August last year after a drunken night where a friend invited him to join the gym with him. ‘‘He was doing some personal training sessions and I’d had some medical advice to get fitter,’’ Brett said. And he hasn’t looked back since. Brett decided to take part in the eight-week challenge after seeing it advertised. ‘‘I’d done the basic program the gym offers and I wanted a bit more,’’ he said. ‘‘I wanted better health, (and to be) fitter (and) stronger.’’ During the challenge, Brett upped his gym workouts to four personal

training and one cardio session each week. He also started running with a friend a couple of days a week. As part of the challenge, he was also given a booklet with a dieting program and his personal trainer Tara Fisher gave him some weight-loss tips. Among the changes were starting to eat smaller portion sizes, but also to eat more regularly, with five small meals a day instead of three big ones, Brett said. A baker, he decided he could not give up bread entirely, instead swapping from white to grain bread.

While only entering the competition to better himself, Brett was pleased with his win. ‘‘I did it solely for my benefit. I didn’t think about winning,’’ he said. ‘‘It was pretty good (to win). I was stoked.’’ Tara was also pleased with the victory. ‘‘I was over the moon,’’ she said. ‘‘When I saw his before and after photos, I thought ‘wow’. ‘‘When you see him all the time you don’t notice (how much weight loss there has been).

No time for the gym? Think again! More and more 24-hour gyms are opening up around the country, giving new meaning to the excuse ‘I don’t have time’. Twenty-four hour gyms allow members to work out any time of the day or night, eliminating the time excuse, according to Echuca Snap Fitness manager Kim Telford.

‘‘I’m pretty proud of him.’’

With a large number of members of all ages and backgrounds on its books, Kim said its popularity was because it was convenient.

Since completing the challenge, Brett has continued to go the gym, three times a week, and has lost another 3kg, aiming to lose another 3kg to achieve his ideal weight of 70kg.

“Because our modern way of life is so busy and pressurised, we have found that our members really appreciate the fact that they can access their club when it suits them, eliminating the rush to get to the gym before it closes,” she said.

It’s important. It’s free. It’s in Echuca.

Snap Fitness personal trainers Sally Halliwell, Luke Quinlan and Mel Moore provide their top 5 tips for keeping fit over winter. 1. Make your work a work-out This can include vacuuming, cleaning the house etc. Also incorporate stretching into your day, particularly if you are stuck in front of a computer screen for hours on end.

a few sets of squats intermittently throughout your day, or use the stairs. 4. Involve others in your fitness goals Being active in a group is a lot of fun. 5. Try something new

2. Rug up and walk to work Your body has to work harder to keep you warm in winter, so make the most of that fact and embrace the cold weather.

Train with a personal trainer. You won’t believe the difference in intensity and the results you will achieve with that extra help and expertise.

3. Accumulate activity throughout your day

If you work in an office or are at home, incorporate

Treat yourself for winter � Hand & Feet Treatments � Artificial

Now introducing Facial Treatments 100% Natural Fresh Fruit & Veggie ingredients

Nails BreastScreen Victoria now has a clinic in Echuca. You will find us at Echuca Regional Health, Echuca Radiology, 17 Francis Street, Echuca. This clinic has replaced the mobile van.

� Waxing

Book your breast screen today. Call 13 20 50 or visit breastscreen.org.au

� Make-Up

For interpreter assistance call 13 14 50

TTY 13 36 77

� Shellac � Tinting

Belle is pleased to introduce Beautician Bec Dicker to the team. Bec has a Certificate 3 in Beauty Services and Certificate 2 in Nail Technology and is working towards her Diploma in Beauty.

Hours

Wednesday: 9am - Late Thursday: 10am - 5.30pm Saturday: 8.30am - 12noon

501 High Street, Echuca Phone: 5480 1805 www.bellesbarberbeautyhair.com.au

health + wellbeing

Sticking to a budget is important for Meghan Kiely, pictured with son Jagger, 5, and daughter Emmerson, 3.

money matters With a mortgage, car repayments, bills and basic living costs, Moama’s Meghan Kiely is an expert at living on a budget. The mother of two young children said the only way her family coped was living on a budget and reviewing their expenses. “Money and bills are stressful; always making sure we have enough money to pay our bills. I find if you manage your money correctly, it can take a little of the stress away.” Meghan and partner Ryan Senior built their house when Meghan was pregnant with son Jagger six years ago.

“I have cut $70 off my groceries each week just from looking at the product and the price and asking ‘do we really need it?” 14

health + wellbeing

“Our expenses definitely changed and that's when we introduced living on a budget,” she said. “We hadn't really had to worry before, but living on a single wage, a new addition to the family and a payment that was coming

out regardless of what was in our account, there was no other way. “Our daughter (Emmerson) isn't at family day care this year as it was an extra expense that we really didn't have, so she stays at home with me while I work from home.” When making a budget, Meghan said she evaluates the family’s income and expenses, before breaking the expenses into categories, such as loans, phone bills, groceries, fuel, medical and miscellaneous. “I have an account that our mandatory bills are direct debited from, such as mortgage, car loan, phone and electricity and I don't touch that account,” she said. “I then have another account where I put a

set amount of money in for my groceries and fuel. We have a savings account that any left over money can be put into. “At first, it was hard sticking to the budget, but now it just comes naturally. “I have cut $70 off my groceries each week just from looking at the product and the price and asking ‘do we really need it’?” Although sticking to a budget doesn't sound like the most exciting thing to do, Meghan advised others it can and should be done to keep you on track. “Money is too easy to fritter away when a budget is not in place,” she said. “Set realistic goals and teach yourself to have limits. You need to write down and see on paper exactly where your money is going and where you can save. “Don't take your debit card if you’re going somewhere you know you’re going to spend when you shouldn't be. Set your mind to living on a budget and remember why you are doing it.”

The effects of Financial stress Major events in your life, such as losing your job, buying a house, an unplanned pregnancy or separating from your partner, can be stressful enough without having to worry about the financial strain they can cause.

Emotional problems that stem from financial problems include anxiety, depression, apathy and irritability and, in severe cases, can even lead to suicide. According to the Australian Bureau of Statistics, in 2010, 19 per cent of adults reported that their household had one or more cash flow problems in the previous 12 months. Echuca financial planner Alison Kable said people in this situation could benefit from personal financial advice as it considered their objectives, financial situation or needs and recommended strategies to help them. “Personal advice often helps most at turning points in your life, such as planning to retire, retrenchment, changed financial needs such as inheriting money, paying off the mortgage, separating from your partner,” she said. “Advice can help you take control and make the most of your money. “It can help you make important changes to address your changed financial needs.” According to a report published by the Association of Financial Advisers, financial planning customers who were surveyed found the following benefits in seeking financial advice:

■ convenience of consolidating my

finances/planning (53 per cent); and ■ providing me with peace of mind (50.6

per cent). Ms Kable said quality financial advice could make a world of difference when it came to achieving long-term goals. “One of the best ways to maximise the value of financial advice is to ensure you undergo a regular review process,” she said. “Your circumstances may change and the market value of your investments will certainly change. If you have a long-term plan, don’t panic about small changes in the market.

Meghan’s top 5 budgeting tips

“On the other hand, you should talk to your financial planner if major changes occur.”

2. Set a limit on certain

1. Evaluating finances and goals is mandatory. activities and expenses and put money aside for that particular event. It will be hard at the start, but it gets easier.

In planning personal ways to wealth, Ms Kable said people should take a holistic approach, looking at their debts and assets, present and future needs, and considering tax implications and how decisions could impact on entitlement to government benefits.

3. Cut out what really isn't

“Remember, wherever you’re at in life, whatever your age, whatever your income and assets, it’s what you do with what you have that matters.”

5. Take out your money at the

■ helping me make the big decisions

(56.7 per cent);

necessary.

4. Only have the money in sight that you can afford to spend. start of the week that you have allowed for (eg. $200 for groceries, $50 for fuel).

Kidspot's Tax Tips Really look at your medical costs ■ For all out-of-pocket medical costs

above $2000, you are entitled to 20 per cent of the excess.

Know your family tax benefits ■ For Family Tax Benefit Part A - watch

the income thresholds. For Part A, it phases out when your income exceeds $67,398. Some thresholds apply based on your dependants and their ages. Look up the rates at Centrelink. ■ Claim the 30 per cent child care tax

rebate. This covers 30 per cent of your out-of pocket child care costs paid to an approved child care centre.

Take advantage of the superannuation bumper

Take advantage of education refunds

■ If your income is below $31,920

■ The Education Tax Refund lets you

and you contribute $1000 to superannuation, the government will also contribute up to a maximum of $1000.

Be smart with health care ■ If you look like exceeding the

Medicare levy surcharge threshold, take out private health insurance.

Claim spouse rebates ■ Don’t be fooled into thinking because

it is too hard, you won’t bother trying to claim spouse rebates. It may be worth the extra time to research what you are entitled to claim.

claim up to 50 per cent of some of your child’s education expenses.

Be rent savvy ■ If you have a rental property, in many

Be smart about how your investments are held ■ Maximise the use of tax scales to

ensure income is earned by the family member with the lowest income and losses flow to the family member with the highest income.

cases depreciation on the building can be claimed. ■ You can also pre-pay the interest on

your investment property, so you can claim the deduction now.

Claim car expenses ■ If you use your car for work, keep a

log book and all your expenses for the year.

health + wellbeing

Advertorial

For better.... or worse... What happens to your super savings when you’re facing divorce? Super is where many of us hold the bulk of our assets- apart from the family homeso it’s an increasingly important part of divorce negotiations.

some of your super to your former spouse, you can get your long-term investment strategy back on track by: •w orking out your budget

You can make an agreement to divide the super, or do so as the result of a Court Order. The ‘non-member’ spouse can:

•b ringing your super accounts together to reduce fees

• either receive a new super interest in the same fund; or

• t aking advantage of super’s tax concessions for pre-tax and after-tax contributions.

• transfer their share of the super benefit to another super fund. Splitting your super can affect your tax situation as lump sum payments and pensions are calculated and taxed separately for members and non-member spouses. Is it may be more attractive to look at swapping other assets for super. You will need to update your will and your beneficiaries, particularly if you have children, to make sure the right people inherit your assets. A divorce can end up leaving you with a reduced retirement nest egg. If you’ve paid

And if you’ve received super as part of a divorce settlement, you should think about the most suitable insurance cover and investment mix for you in light of your changed circumstances. By working out your budget, you can calculate your discretionary income before developing a long-term investment strategy. We can help you work out how much you may need to retire and assist you with an investment strategy to take you through to retirement and beyond. Pictured: Barb Kelly, Leanne McInnes, Alison Kable & Sally McHale

Get aa plan Get plan of of attack attackfor foryour yourfinances... finances... Alison Kable Individual Alison Kable Individual Financial Financial Services Services can can assist assist you you with with advice advice on: on: • Your financial options as you transition to retirement  Your financial options as you transition to retirement. • Retirement planning and Centrelink issues  Retirement planning and Centrelink issues. • Aged Care and Estate Planning  Aged Care and Estate Planning. • Superannuation  Personal Risk Insurance. • Personal Risk Insurance Financial planning can make a great difference to your future and give you peace of mind. It’s important Financial planning can make a great difference youra future andplanner give you of mind. It’sthe important to plan ahead for your retirement, and consider to using financial to peace help you through options to plan ahead for your retirement, and consider using a financial planner to help you through the options available for you. available for you.

For an an obligation obligation free freeconsultation consultationcall call03 035482 5482 2239 today! For 2239 today!

Alison Kable Individual Financial Services Pty Limited, ABN 82 090 036 909, Alison Kable and Barb Kelly are Authorised Representatives of AMP Financial Planning Pty Limited., AFSL 232706. This advertisement contains general information only. It does not take into account your objectives, financial situation or needs. Please consider the appropriateness of the information in light of your personal circumstances.

health + wellbeing

Group Fitness Timetable Providing world class programs from the world’s best in group fitness Lesmills, Rpm, Bodypump & Cxworx. 6:00am

MON RPM 45mins

TUES BODY PUMP 30mins

WED X-HITT 45mins

CX WORX 30mins

OUTDOOR CHALLENGE 60mins

THURS RPM 45mins

FRI SHOCKWAVE 45mins

7:00am

RPM 45mins

8:00am

CX WORX 30mins

8:30am

Healthy and active for life Peak continue to have the best of both worlds with our 4 beautiful indoor private studios and our extensive outdoor surrounds.

11:15am

ACTIVE HEARTMOVES 45mins

12:30pm

LUNCHTIME QUICKIE 30mins BODY PUMP 60mins

Our NEW group fitness timetable and Extra Mile zone provides our clients with everything they need at the one location and great NEW membership options Our new Amenities for all our clients include Male and Female bathrooms, including all towels, toiletries etc provided complimentary. We have covered all bases with the little extra’s. Complimentary Fruit, nutrition tip sheets, client benefits program with local retailers and so much more. Conveniently located on the bottom floor of Moama Sports Club, we have a number of programs and options to help you look and feel great. Peak Lifestyle has evolved into a one stop shop for all your health, fitness and lifestyle needs, we have something to suite all ages and fitness levels.

Experienced trainers with family who thrive on supporting healthy outcomes no matter what your fitness story.

PERSONAL TRAINING Peak Lifestyles still provides the great one on one service, but you can also do a Personal Training session with your friends or family to share the fun.

NUTRITIONIST With access to our qualified nutritionist, we can help you get healthier from the inside out. MALE & FEMALE SMALL GROUP PERSONAL TRAINING Our same great group PT sessions with great new facilities and training styles. What a great way to meet people and train in a comfortable and fun environment. Max 10 people per session. GROUP FITNESS CLASSES We are now providing some great group fitness classes, keep an eye on our timetable, or come in and see Bek and the team to find the perfect classes for you. ACTIVE AT ANY AGE PROGRAM: Peak Lifestyle & Personal Training is passionate about supporting the health and wellbeing needs of older adults in our community. We have “Active at any Age” client memberships which is targeted at the 55+ age group with specific classes catering for this age groups needs and fitness levels. Supported by our Heartmoves program from the Heart Foundation.

X-HITT 30mins

FLOW 60mins

10:00am CX WORX 30mins

5:30pm

RPM 30mins

LUNCHTIME QUICKIE 30mins CX WORX 30mins

6:00pm

OUTDOOR CHALLENGE 60mins X-HITT 30mins

RPM 30mins

6:15pm

SUN

SUNDAY QUICKIE 30mins

9:15am

EXTRA MILE ZONE Provides a range of cardio & functional training equipment with a workout of the week to follow, for when you want to challenge yourself that little bit further or are pushed for time and can’t make one of our timetabled services.

SAT

BEGINNER RPM 30mins TODDLER ACTIVITY CX WORX 30mins TODDLER ACTIVITY

BEGINNER SHOCKWAVE 30mins

BEGINNER BODY PUMP 60mins

SHOCKWAVE 30mins

PILATES 60mins

X-HITT 45mins

PILATES 60mins

Testimonials...

I was confused about nutrition, to the rescue Peak nutrition masterclass! Wow, if only I had of known this years ago. It’s simple & it’s food & the whole family eats the same. I’m 77, but age is no barrier. At Peak I’m a valued client & supported all the way. I may be 100kg, but that’s not my goal, Peak helps me on all levels. Nutrition, lifestyle, exercise, life coaching to reach my goal. All Personalized to me! I have a very busy life & business, that’s no excuse. Peak has training options for all times of the day! They work in with our lifestyle. I was never a runner, last year I ran my first 10 km run & I have 4 kids. Thanks to Peak & their belief in me! I have 2 kids, but that’s no excuse, Peak allows me to bring the kids too. They get active with toddler activity & I get time for me! I recently had my first baby, the Dr commented on how well I coped with the labour & recovered. I trained with Peak until the week before I gave birth!! Thanks to Peak for their amazing support over this journey on all levels, not just physical!!! At peak you are looked after from day 1!!

Kristi Coller 0417 308 139 kristi@kellysports.com.au www.kellysports.com.au Designed for children aged between 21/2 and 6 years, Kelly ‘Mini” Sports teaches children the basic skills required to play common sports. Our sport focus changes every 2-3 weeks. New sports, new activities!

WEDNESDAY MORNING

Peak Lifestyle & Personal Training (Under Moama Sports Club), Pericoota Rd, Moama

Located on the ground floor of Moama Sport’s Club.

For more information check out

www.peaklifestylept.com.au Mention this advertisement and enjoy a complimentary ‘health chat’ with one of our experienced team who has an interest in your health. Our mission is not to flog or yell at you, however, to develop a personalised training & Lifestyle plan valued at $70.00 complimentary as part of this promotion”

Every Wednesday Term Time Mixed ages 9.15am – 10.00am ~ Mixed ages 10.15am – 11.00am 30min structured play plus 15 mins practice/play $8 per session For more information and to enrol online: www.kellysports.com.au/zone/bendigo Kristi Coller | 0417 308 139 kristi@kellysports.com.au www.kellysports.com.au health + wellbeing

Bad backpacks = BIG PROBLEMS Children as young as 10 are showing signs of permanent spinal damage similar to that of a 50-year-old due to backpacks and handheld games, according to an Echuca chiropractor.

Mark Pearce said heavy backpacks worn incorrectly and continual use of handheld games were having a massive impact on children’s posture, leading to serious back issues. “Backpacks hold you in a certain position and if worn incorrectly, can have serious physical ramifications,” he said.

degeneration affected daily living tasks, which was concerning because it impacted on people’s ability to live and function, Mr Pearce said.

“People are going to live longer with new medicines being developed, but they will need more health care, which is going to be very costly on the health system,” he said. “We need to educate kids now because spinal damage can’t be reversed, only halted.”

“We are x-raying children with recurring neck problems and headaches, who are showing deterioration of the spine similar to a 40 or 50-year-old.”

In an attempt to prevent this, Mr Pearce and his chiropractors have been visiting several schools across Echuca, carrying out free assessments of children’s backs and educating them on the correct way to wear a backpack.

Mr Pearce said the top of the spine was shaped like a C so it could absorb shock and the first phase of spinal deterioration was the loss of this curve.

“We are purposefully talking to children in primary school because they have been less influenced and are likely to develop good habits early on,” Mr Pearce said.

“This phase is accelerating because of heavy backpacks worn incorrectly and handheld games, so we are going to see a whole generation of kids who hit phase one a lot earlier in life,” he said.

“We start with a spinal education class and show the kids how the spine bends and twists. Then we demonstrate how to fit a backpack correctly.”

“As a result of the loss of curve, the space between the spinal discs narrow and can eventually fuse together. We don’t usually see this type of deterioration until they are about 40 to 50. “I see enough kids for this to be a problem.” Phase two and three of spinal

Backpacks should weigh no more than 10 per cent of the child’s body weight, with the weight evenly distributed, and should be worn with two shoulder straps and centred on the back. Mr Pearce advised parents to reiterate this message with their children and set strict time limits when it came to using handheld games or devices. ■

79% of children feel their backpack is too heavy 18

health + wellbeing

Backpack back can cause: ■ Headaches (inability to

concentrate) ■ Neck pain (fatigue, moodiness) ■ Poor posture (back pain, lack of

motivation) ■ Spinal misalignment (nerve

pressure, reduced function) ■ Muscular imbalance (weakness,

injuries, reduced sports performance) ■ Low back stiffness (poor

flexibility, future disc injuries)

How to avoid it ■ Always wear two shoulder

straps ■ Keep pack centred on the back ■ Pack should weigh no more than

10 per cent of body weight ■ Make sure weight is evenly

distributed

Advertorial

Planning for your family's future Talking about death with your family is an uneasy topic however it is important to decide what will happen to your assets when you die. A will establishes how you would like your assets divided, what trusts you want established, whether you wish to make a donation to a charity or specific organisation, who will take care of your children and directions concerning organ donation and your burial. It is estimated that almost half of all Australians die without a Will. When a person dies without a will their assets are distributed according to the laws of intestacy by the Supreme Court. As a consequence, you do not have control over your estate and are unable to give directions as to how your assets are to be divided. It is also important that you update your will when your circumstances change for example when you separate from your partner or spouse, remarry, have children or enter business transactions. Appointing an Attorney in relation to Medical and Financial matters is an important part of your Estate Plan. If you lose capacity to make decisions for yourself, there would need to be someone legally appointed to make decisions on your behalf.

An Enduring Power of Attorney is a document by which you appoint one or more people to make decisions on your behalf subject to any conditions or restrictions which may be imposed in the document. Completing an Enduring Power of Attorney enables your affairs to be managed by a person of your choice. Enduring means that your Attorney can make decisions even if you lose capacity to make decisions. An Attorney appointed pursuant to an Enduring Power of Attorney (Financial) can also act for you prior to a loss of capacity. This may assist if you are travelling overseas and a financial issue arises at home which needs to be attended to urgently. If you do not want your attorney to act while you have capacity to make your own financial and legal decisions, a restriction needs to be included in the document. An attorney appointed to make medical decisions can only do so once you have lost capacity. Your attorney can agree to surgery and the administration of medication or refuse treatment that would ordinarily cause you pain or discomfort. Your

Family Law  Succession Planning  Wills & Estates  Conveyancing 

agent cannot agree to medical intervention that would result in infertility, termination of pregnancy or the removal of tissue for transplantation purposes. Unlike Enduring Power of Attorney (Financial), you can only appoint one attorney and one alternate attorney to make decisions on your behalf when your attorney is unable to. If you do not have a valid Enduring Powers of Attorney and you lose capacity your family would be required to make an Application to the Victorian Civil and Administrative Tribunal (VCAT) seeking appointment as an administrator. An Application to VCAT can be costly, time consuming and stressful for your family. Our Wills and Estates team have the expertise to provide with you specialised advice with respect to your Estate Planning needs to ensure that your objectives are met. Contact Morrison & Sawers to discuss your estate planning needs.

ictims of Crime V Assistance  Commercial Law 



Water Law

219 Hare St, Echuca

Tel: 5482 2222

157 Fenaughty St, Kyabram Tel: 5852 2555 28 Welsford St, Shepparton Tel: 5831 8885 health + wellbeing

foods to fight illness

Curcumin: potential anti-cancer benefits Oxidative damage and inflammation are strongly correlated with cancer, as well as other degenerative diseases.

Garlic: prevents colds People far back in history were aware of the medicinal properties of garlic and ate it regularly to protect themselves from becoming sick and help them heal quicker if they had an infection. Many studies have also shown the health benefits of garlic.

Ginger: beneficial for nausea and asthma sufferers

Antioxidants: help to normalise blood glucose levels

Fennel: may be useful in treating Alzheimer’s disease

As well as being a home remedy for morning sickness, ginger has been found to improve asthma symptoms, including less frequent coughing.

Researchers in France found that antioxidants from fruit and vegetables were not only beneficial in protecting the body against free radicals, but also reversed insulin resistance and improved blood glucose levels.

One of the active compounds in fennel appears to be able to improve the long-term memory of laboratory animals. It does this through the same way as donepezil, a drug used to treat Alzheimer’s disease. Fennel works by boosting the levels of the neurotransmitter acetylcholine.

Your local Chemmart Services

DENTURE CLINIC DENTAL PROSTHETIST

• Pharmaceutical & health requirements • Assistance with diabetes • Lose weight with our Kate Morgan program • Vitamins & health supplements • First aid supplies • Asthma management • Webster packing • Children’s health products • Stop smoking assistance

Call in and see us today Rochester Chemmart® Pharmacy 27 Gillies St, Rochester. Phone 5484 1025

Full And Partial Dentures, Repairs, Relines and Mouthguards. No Referrals Necessary. Pensioner Schemes and Veterans’ Affairs. Private Dental Rebates.

Glenn Burrage, your local Dental Prosthetist for 25 years.

Ph. 5482 1065 72 Warren Street, Echuca Member of the Australian Dental Prosthetists Association

health + wellbeing

Advertorial

Infinity Health Club has Kyabram in a Fitness Kick! Above and below: Russell and Tara Jarrett opened Infinity Health Club in Kyabram.

Now open for 3 months, Infinity Health Club, has become very busy, very quickly, as the residents of Kyabram and surrounding towns get on board the fitness kick that is sweeping through the town. Russell says “People have really embraced our new gym. We have such a varied membership base, from the young to the elderly, from people needing rehab to those who are very fit and looking to go further. It’s exciting to see people in here that have never been gym users previously, or are coming back to the gym after some time away from it” Infinity Health Club incorporates beauty therapy as well as Physiotherapy, and is all wrapped up with brand new stunning equipment which is accessible 24 hours a day, 365 days a year if you have a full membership. Russell, Tara and their staff have worked long and hard to bring a truly big city

SERVICE. SUPPORT. STYLE. Infinity Health Club is all about your health. With fitness experts, physiotherapists and beauty therapy, this is a club like no other. 32 Unitt Street KYABRAM 3620 OPEN 24 HOURS A DAY!

facility with all the support needed to a small country community and with their expanding membership base growing rapidly, its clear that people have needed this type of club. “We try to ensure that every member gets what they need, in an environment that is supportive, professional and service orientated. As cliché as it may sound, your members will vote with their feet, at the moment there are a lot of feet that walk in here every day, we’re loving that!” says Russell. “We will look at programs being developed, one of which is clinical pilates which we will implement late in 2013”.

Russell Jarrett Director INFINITY HEALTH CLUB Masters in Exercise Science B. App. Sci (Phys. Ed)

03 5852 1666 0400 787 780

info@infinityhealthclub.com.au www.infinityhealthclub.com.au

health + wellbeing

Hearty chicken with chestnuts & mushrooms Serves 8

Ingredients • 50g fresh chestnuts (or 200g frozen peeled chestnuts) • 8 dried shiitake mushrooms • 3 tbs extra virgin olive oil • 3cm-long piece of ginger, peeled and cut into thin slices • 1 onion, peeled, cut in half and then cut into ¼cm wedges

health + wellbeing

• 8 chicken thighs, bone in, skin on • 8 chicken drumsticks, bone in, skin on • 5 tbs dark soy sauce • 125ml dry sherry • 1 tbs caster sugar • 2 pinches salt • 1 whole star anise • ½ tsp cracked pepper • 250ml water

Method Score chestnuts by cutting a shallow cross on the flat side with the tip of a sharp knife and place in boiling water for five minutes till tender. Peel as soon as they’re cool enough to handle (they peel better when still warm). Make sure skin and fine inner pellicle are removed. Cut chestnuts in half and reserve. Place dried mushrooms in a bowl of hot water and soak for 30 minutes.

Drain, remove stem, cut each mushroom in half and reserve.

Add the star anise, pepper and the water and stir well.

Heat a large, heavy pot and add oil.

Turn down to a simmer and place a lid on the pot.

When it begins to smoke, add ginger and onion.

Keep simmering for 15 minutes, occasionally turning the chicken.

Stir for 15 seconds and then add chicken thighs and drumsticks.

Add the remaining sherry, chestnuts and mushrooms.

Keep turning chicken until skin is golden, making sure the onions and ginger do not burn.

Mix in, cover and simmer gently for another 15 minutes.

Add soy sauce, half the sherry, sugar and salt. Stir well so the soy has completely coloured the chicken.

Remove from heat and let rest for 10 minutes, then serve with steamed rice.

Pineapple sweet chicken & chilli curry Serves 4-6

Ingredients

Method

750g chicken breast or thigh, chopped

Pour coconut milk, fish sauce, curry paste and stock into pot and dissolve to creamy consistency.

500ml coconut milk

Bring curry to the boil over a medium heat.

1 tbsp red curry paste Â˝ tsp fish sauce

Add chicken and continue to cook over a medium heat for five mins.

3 kaffir lime leaves Â˝ fresh pineapple, diced 2 red chillies - sliced (seeds removed if required)

Add pineapple, kaffir lime leaves and chilli. Continue to cook over a low to medium heat for 15 minutes.

2 chicken stock cubes Serve with brown rice and steamed vegetables

We have your health & wellbeing covered

80 Meninya St, Moama. t: 5482 3011 e: madison@madisonspa.com.au w: www.madisonspa.com.au * Conditions apply. See instore for details.

$30*

discount on any Full Body Relaxation Massage or Spa Pedicure (Monday-Friday)

$40*

discount on a Pure Elements Facial (Monday-Friday)

$50*

discount on a Top to Toe Mud Treatment Package or Ultimate Indulgence Package (Monday-Friday)

health + wellbeing

Was $2,29999 now $1,6 SOLE F63 TREADMILL Features • 2.5hp CTP • 0.8-18kph • 15% power elevation (1000lb thrust) • Backlit Blue LCD display • 10 programs including 2 user, 2hrc • Speed/Elevation quick select keys • In-built receiver • Palm Pulse • 51 x 140cm active running area

• Variable durometer cushioned deck • Twin cooling fans • Ipod Mp3 speakers, water bottle holder • Toggle switches • Folding, 4 transport wheels • 130kg user weight Warranty • Life time frame • Life time motor • 3 year parts

Was $1,69999 now $1,1 BODY WORX JIS 175

Motor: 1.75 hp Speed Range: 0.8 ~ 18 kph Console Display: 1x Big Backlit LCD Screen Console Programs: 12 Pre Set Speed & Incline Programs + 2 HRC & Manual Running Area: 135 cm x 48 cm Incline: Auto Heart Rate: Built-in Receiver & Contact Maximum User Weight: 130 Kg Other Features: • MP3 (Speakers & Jack)

Was $1,99999 now $1,4 INFINITI TS30

• �2.25HP continuous Turdan motor • �0.8 to 18km/hr speed range • �12 levels of power incline • �144cm x 51cm running belt • �60mm front & 50mm rear rollers • �18mm deck with steel support brace • �Blue backlit LCD display • �Programs – 1 manual, 5 speed, 6 incline, 1 HRC, body mass • �Quick keys – speed, incline • �Built in wireless receiver • �Chest strap included • �Includes MP3 compatibility & speakers • �Drink bottle & storage tray • �135kgs maximum user weight

Was $1,2999 now $89 TEMPO T4200

• Speed – 0.8 - 18kmh • Motor 1.75 • Max user weight – 130kg • 16 Programming Options: 5 Speed, 5 Incline, 4 Combo, 1 User and 1 manual • Calories, Elevation, Speed, Pulse, Distance, Proﬁle, Laps, Time and Distance • Hand Grip Pulse and Telemetric • Fold up deck for quick and easy storage; 2 x Drink Bottle Holders

Limited stock on some of these lines plus 4 other one only fLOor models remaining at up to 40% off 24

Kya b r a m – 1 6 1 A l l a n S t 5 8 5 2 1 9 1 1 E c h u c a - 1 3 2 H a r e S t 5 4 8 2 6 6 6 1 E m a i l : i n f o @ b e n n e t t s s p o r t s . c o m . a u We b : w w w. b e n n e t t s s p o r t s . c o m . a u health + wellbeing

BENNETT’S