Wellplan - Issue 28 - Autumn 2016

Recipes Farm F RO M

TO PL AT E

W I T H D A N C H URCHILL

Our top 10 Farmer’s Markets across Australia Fitness for the time poor with Nick Scott Issue 28 — Autumn 2016

ISSUE

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AUTUMN 16

Welcome

In this issue of our Wellplan magazine, I want to take the time to highlight Australian Unity’s efforts in combating mental health problems.

In November, Australian Unity launched “Mindstep”, a new mental health program, the first of its kind in the country, to assist Australians living with anxiety or depression once they are discharged from hospital.

It is an adaptation of a model that has experienced a great deal of success in the United Kingdom health system since 2008, and more recently in Flinders Medical Centre in South Australia.

The launch took place in Melbourne with Olympic Gold medallist, Matthew Mitcham, sharing his personal experience with depression in a candid address (page 23).

I am truly proud of the efforts of my team to bring to life what we hope will be a game changer for so many Australians affected by mental health problems.

I always love hearing stories about women and their ability to thrive in motherhood while maintaining a role in the workplace and on page 20, we hear from another Australian Olympic champion, Lydia Lassila, and her successful journey to shatter a notion of what wasn’t once possible in a maledominated sport.

Hopefully the content in this issue will inspire, enlighten and provide you with insight into several ‘feel good’

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areas of life that you may wish to further discover.

And as an FYI, the Super Green Soup with Spinach & Cashew Nuts is simply divine - pg. 12.

Enjoy!

Amanda Hagan

Chief Executive Officer - Healthcare

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CONTENTS FITNESS WITH NICK SCOTT Exercise for the time poor

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TOP TEN Farmers’ markets around Australia

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FROM FARM TO PLATE With Dan Churchill

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PORTION CONTROL What does a balanced diet really mean?

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FOOTWEAR FEATURE Looking after your feet

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LYDIA LASSILA Skiing by example

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DENTAL FOR KIDS 5 ways to get the kids dentist ready

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MENTAL HEALTH Diving into depression and anxiety

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TECHNOLOGY Podcasts for beginners

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Information provided in this article is not medical advice and you should consult with your healthcare practitioner. Australian Unity accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication. Readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing or interest. Australian Unity Limited, ABN 23 087 648 888, 114 Albert Road, South Melbourne VIC 3205.

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FITNESS WITH NICK SCOTT

Exercise for the Time Poor A Melbourne-based personal trainer of 15 years who has completed two Ironman races, one in 2006 and another in 2013, Nick knows a thing or two about fitness.

Excuses, excuses! That’s what Melbourne-based personal trainer Nick Scott is used to hearing.

Many of Nick’s clients are office workers and busy mums who skip making excuses and fit exercise into their hectic lives by scheduling in sessions with him. And while Nick’s the first to admit that a personal trainer isn’t an option for everyone, he does point out that we all have the same number of hours in a day – and can each spare 20 minutes to get moving.

“Anaerobic is like having a V8 engine that’s powerful but burns a lot of fuel, as opposed to a two-cylinder car that can keep going but not as hard,” says Nick. “No point in having the power if you cannot last the distance. Which is why you need anaerobic to be an all rounder."

People often struggle to stay motivated with high intensity anaerobic training, but the key to get results is to form good habits. “You have to have a goal,” says Nick. “It can be losing a certain amount of weight, “If you do a real, gut-busting high crossing the finish line at a fun run or “The key to getting intensity interval training (HIIT) session marathon or even achieving a personal results is to form for 20 minutes, you’ll feel like you’ve best. But whatever you do, you need good habits.” been exercising for an hour, an hour and a goal – one that’s measureable and a half even,” says Nick. “An anaerobic challenging, but also achievable.” form of exercise, HIIT is bang for your buck. The harder your body has to work, the harder your heart has to work “As a personal trainer, you can tell someone to do and the more your metabolism lifts.” something, but the individual must also take ownership and exercise on their own when there isn’t someone there to It’s important to balance HIIT with aerobic exercises, such push them,” says Nick. as running, swimming and walking. Aerobic exercise is when there’s enough oxygen to fuel your muscles, whereas He’s provided us with two workout routines that you can do anaerobic exercise is when the muscles are deprived of on your own in 20 minutes, because as he says, “Really, who oxygen and begin to break down sugar instead. hasn’t got 20 minutes?”

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20-Minute, no-excuses fitness routines

Routine 1 20 body weight squats

Launching straight into complicated routines can lead to injury if you don’t have the technique and basic strength to back them up. Start with these foundation exercises to build core strength and teach your body how to move properly before moving onto higher intensity interval training. They’re also perfect for people who spend most of their day at a desk and struggle with posture.

20 lateral lunges 12-15 second plank hold 12-15 supine hip extensions (begin double leg and build to single leg)

Repeat the routine on the left 2 to 3 times with minimal rest between sets.

20-30 second side plank on each side 10-20 second single leg balance 60 second skipping (or jog on the spot) 10-20 second spine mobility twists on each side

Top 5 pieces of exercise equipment 01

You don’t need equipment to exercise, but you might just take your workout to that next level by having this affordable gear.

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65cm fitball 04

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Foam roller

Resistance tubing

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Skipping rope

Medicine ball

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“Exercising at home isn’t an option for some of us.

There might be too many people or simply too many distractions around. So instead, follow this effective, 20-minute workout at a nearby park or football oval.

Make sure there are rails around the boundaries or an empty bench.”

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Routine 2 Repeat the below exercises as many times as you can for 20 minutes.

Warm up jog a lap of the oval.

200m sprint 01

12-15 tricep dips: place arms behind you

keeping them shoulder-width apart with your fingers facing forward. Lower your body until your shoulders are in line with your elbows. Push back up while maintaining a slight elbow bend.

12-15 squat jumps

15-20 push-ups

20 split stance jumping lunges

As many under-grip pull ups on a bar as you can manage.

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12 bench jumps on and off the bench

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20 prone planks in push up position, alternately rotating to each side.

For more tips from Nick Scott, search for Performance 101 on Facebook or go to australianunity.com.au/ nickscottvideos for more exercise routines.

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Top Ten

Farmers’ Markets around Australia Take your pick. Standing under fluorescent lights at the supermarket or spend a morning in the fresh air learning first-hand about your produce in the fresh air. Shopping at farmers’ markets is a no brainer. You directly support local growers, reduce food miles, plus the traceable produce is the freshest going around. And that doesn’t even take into account the feel-good community atmosphere and free taste testing. We’ve compiled a list of Australia’s best farmers’ markets – all you need is a shopping list.

Margaret River 01 Farmers’ Market M argaret River Education

Campus, Lot 272 Bussell Highway, WA

Saturday 8am-1pm

It’s difficult to resist nibbling as you shop here, especially with local producers testing new products on passers-by. There’s bean to bar Bahen & Co Chocolate, regional Italian biscuits from I Pasticcioni, Leeuwin grass-fed beef, wine and even mead. Mead is an alcoholic beverage created by fermenting honey with water, sometimes with various fruit, spices, grains or hops.

Swing by the breakfast bar and help raise funds for charity.

Capital Region 02 Farmers’ Market Exhibition Park, Canberra, ACT

Saturday 7.30-11.30am

With stalls that specialise in pet treats, be sure to bring your pooch to this one. But don’t worry – dogs don’t get all the delicious spoils.

We humans can snack on macarons and pastries while browsing handmade pasta, terrines and even truffle products.

Eveleigh Market 03 2 45 Wilson Street,

Eveleigh, NSW

Saturday 8am-1pm

Shop under the cover of the old Eveleigh rail yards surrounded by heritage brick and iron. Sydney’s favourite cafés and bakeries, including Flour and Stone and Billy Kwong, serve hungry shoppers alongside the vibrant selection of fruit, vegetables and more. Keep an eye out for snacks from Kylie Kwong too.

Adelaide 04 Showground Farmers’ Market L eader Street,

Wayville, SA

Sunday 9am-1pm

Bigger isn’t always better, unless you’re talking about The Adelaide Showground Farmers Market.

Each Sunday, around 6,000 visitors shop locally and watch celebrity chefs use regional produce to dish out inspiration in the demonstration kitchen. Be sure to sample Bushtucker Icecream and Gut Feeling’s wild fermented sauerkrauts.

Barossa Farmers’ 05 Market V intners Sheds, corner

Stockwell and Nuriootpa Roads, Angaston, SA

Saturday 7.30-11.30am

Locals come here for the famous market burger as much as they do for the produce. Pick up smallgoods, locally made olive oil and dukkah, cakes, handmade muesli, organic grains, nonhomogenised milk and more.

Slow Food 06 Farmers’ Market St Heliers Street,

Abbotsford, VIC

4 th Saturday of every month, 8am-1pm Set within the grounds of the picturesque Abbotsford Convent, this market features over 60 growers and makers selling everything from olives from the Grampians to craft tonic syrup made with real cinchona bark.

Skip breakfast and swing by Dr Marty’s Crumpets for a special treat.

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Farm Gate Market 08 Bathurst Street, Hobart, TAS

Sunday 8.30am-1pm

The produce on offer at this market represents Tasmania’s cool climate.

World-renowned wines, boutique spirits and olive oil join fresh bread and locally roasted coffee on the trestle tables. Buskers entertain customers as they dine on everything from barbecued octopus tentacles to sourdough doughnuts with seasonal fillings.

Gasworks 09 Farmers’ Market 21 Graham St, Albert Park, VIC

rd Saturday of every 3 month, 8am to 1pm

Going strong since 2006, this market sits within the remaining walls of the South Melbourne gas production plant. Grab a bagel or two from Five & Dime, some Holy Goat Cheese and Yarra Valley salmon and voilà – lunch is sorted. Plan ahead and check what’s on at Gasworks Arts Park before you go. You’ll likely find an exhibition or event worth attending.

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The Noosa Farmers’ Market

The Noosa Australian Football Club, 149 Weyba Road, Noosaville, QLD

Sunday 7am-12pm

Hot tip: get here early. Locals know the best produce always goes first.

Nestled among gum trees, the market buzzes with atmosphere each week as visitors taste test local and swiss raw milk cheese, pesto and dips. Take home gourmet pies, superfoods and bush food-inspired sauces from Cedar Creek Farm.

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Collective Harvest 10 80 Commonwealth St, Surry Hills, NSW

Saturday 9am-2pm

If you’re lacking the time or inclination to shop at a farmers’ market yet still want to support local producers, order a tote bag online from Collective Harvest.

Bursting with fresh produce, there’s something different each week based on what the farmers think is best. Order before 3pm Friday and pick up at the rooftop of the Paramount Building.

RECIPES

From Farm to Plate WITH DAN CHURCHILL

From his first self-published book Dudefood at the age of 19, to his time on the Australian hit TV show MasterChef, Dan Churchill has shown his passion for healthy living at every turn. He’s since published a second cookbook, The Healthy Cook, has just completed the new series Surfing The Menu for ABC Australia which will premiere mid year and recently wowed the USA with his appearance on Good Morning America. Dan Churchill continues to demonstrate cooking that’s healthy, simple, and most importantly, delicious.

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Sweet Beet Board with Next Level Nuts and Yoghurt We often associate colourful produce with spring and summer but autumn has its own collection of beautiful, natural hues. Beetroot – which is low in fat, packed with antioxidants and full of vitamins and minerals – is a great way to add vibrancy to a dish. And with its Mediterranean flair, this beet board is ideal for entertaining.

Ingredients 3 beetroots, peeled and cut into 2cm cubes 2 tbsp olive oil 8 carrots, cut into uneven ‘chips’ 1 tbsp cumin, ground 1 tbsp coriander, ground ½ cup natural yoghurt ⅓ cup skinless hazelnuts 2 tbsp maple syrup fresh mint leaves to garnish

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Method 1. P reheat oven to 190°C. In a bowl, combine half the olive oil, beetroot, salt and pepper and spread onto a lined baking tray. Roast for 20 to 25 minutes, or until slightly coloured and easily pierced with a knife. Once cool, blitz in a food processor until pureed.

2. I n a bowl, combine remaining oil, carrots, spices and a pinch of salt and pepper and spread evenly onto a lined baking tray. Cook for 25 to 30 minutes or until carrots have dark golden edges and are soft. Be sure to rotate the carrots halfway through cooking. (note: Give the carrots an extra 5 minutes if you cook them at the same time as the beetroot.)

3. I n a small frying pan, toast hazelnuts on a medium heat and then add maple syrup, allowing it to slightly thicken and coat the nuts (3 to 5 minutes). Add a pinch of salt and remove from the heat, allowing syrup and nuts to cool.

Gently smash the nuts to form crunchy chunks.

4. S pread beetroot puree onto a wooden board before arranging the carrots over it. Add a dollop of yoghurt, sprinkle the nuts over the top and finish with fresh mint.

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Super Green Soup with Spinach & Cashew Nuts Spinach was a superfood before superfoods were cool. It’s packed full of vitamins, antioxidants and minerals, as well as magnesium, folate, iron, calcium and potassium. Cashews on the other hand are lower in fat than most nuts and contain the same ‘good fats’ found in olive oil and avocados that help heart and brain function.

Together, they create this vibrant, textural and nutrient-dense soup your dinner party guests will adore.

Ingredients 1 cup raw cashew nuts 1 tbsp olive oil 2 garlic cloves, finely chopped 2cm knob of ginger, peeled and grated 1 shallot, finely chopped 4 cups spinach, tightly packed 1 cup fresh mint leaves 2 cups vegetable stock 375ml coconut milk Pinch salt and pepper 1 tbsp lemon juice

Method 1. Soak cashews in 1 cup of water for 4 hours, drain and set aside.

2. Add oil to a saucepan on medium heat and cook garlic for 2 minutes until slightly golden, then stir in ginger and shallots and cook for a further 5 minutes or until onion is caramelised. Set aside.

3. Fill a bowl with iced water. Bring a pot of water to the boil, add a good pinch of salt, and then add the spinach and mint leaves. Cook for 45 seconds before draining and then drop the greens in the iced water to stop them from overcooking and losing their nutritional value. Drain and set aside.

4. In a blender add the stock, coconut milk, spinach, mint, shallot, ginger, garlic and soaked cashews. Blitz until really smooth. Season to taste with salt, pepper and lemon juice before popping back into a pot to reheat.

5. Serve with a swirl of coconut milk and a sprinkle of crushed cashews for added texture.

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Ingredients 1/2 butternut pumpkin, peeled & cut into 2cm cubes 1 tbsp olive oil Salt and pepper to taste 1 1/2 cups white quinoa 375ml coconut milk 1 onion, sliced 3 cloves garlic, finely chopped 150ml vegetable stock 2 tbsp lemon juice 1/3 cup parmesan, grated 60g butter 1 tbsp fresh oregano, finely chopped

Method

Game Changing Pumpkin Quinoa Risotto Butternut pumpkins are an autumn favourite. Technically a fruit due to its seeds, this bulbous orange beauty is rich in antioxidants, dietary fibre and low in fat.

Along with its potassium, vitamin B6, vitamin C and folate content, it’s also rich in carotenoids – a nutrient that protects against heart disease. Combine it with quinoa, a protein-charged superfood known for its nourishing nature, and you’ve got a dish that will keep you healthy through to winter.

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1. Preheat oven to 180°C. In a bowl, combine oil and pumpkin with a pinch of salt and pepper, and then spread evenly onto a lined baking tray. Add pumpkin and roast in oven for 18 to 25 minutes, or until slightly coloured and soft.

2. Add quinoa to a medium pot with 3 cups of water, bring to the boil, cover and turn to low to simmer for 10 to 12 minutes or until quinoa opens.

3. Add half the cooked quinoa, pumpkin and coconut milk to a food processor and blend until combined. The quinoa will keep it slightly textured.

4. Melt half of the butter in a frying pan and cook the garlic for 2 minutes before adding the onion. Stir for 4 to 6 minutes or until onion turns golden brown, and then spoon in the pumpkin mix and heat through for a minute.

5. Add the remaining quinoa and stir to combine. Pour over stock, cover with a lid, bring to the boil and cook for 10 minutes on low before removing the lid and allowing most of the liquid to evaporate. Season with salt, pepper and lemon juice, and sprinkle with parmesan.

6. Using your fingers, add remaining butter in small cubes. Stir until melted before serving on a plate with more parmesan and a sprinkling of oregano.

Cared-For Chicken with Fruity Roast Sides Cooking the best roast starts with choosing a top chook. So if you can, go organic. You’ll be guaranteed a bird that’s free from chemicals, hormones and pesticides – unlike most free-range chickens which are still fed supplements and antibiotics.

Plus besides having fewer toxins, organic chooks can usually be leaner, more tender and, most importantly, taste better.

Ingredients 1 whole chicken 1/2 cup sun-dried tomatoes, finely chopped 1/2 bunch basil, finely chopped 3 anchovies, finely chopped 3 tbsp butter 3 tbsp olive oil Pinch salt and pepper 2 pears, cored and quartered lengthways 3 green apples, cored and quartered 2 onions, quartered 1/2 butternut squash, peeled and cut into 3cm cubes 2 sprigs rosemary 1 tbsp balsamic vinegar 100g Danish feta 1/4 cup pine nuts, toasted

Method 1. Preheat oven to 200°C. In a bowl, combine tomatoes, basil, anchovies, salt, pepper and 2 tbsp butter.

2. Using a skewer, carefully separate the skin of the chicken from the breast meat and spoon in the butter. Make sure it covers the surface area of the meat.

3. Pat the skin dry with a paper towel, season with salt and pepper and then drizzle with a little olive oil.

Place onto a rack above a roasting tray and roast in the oven for 35 to 45 minutes or until the juices run clear when the chicken is pierced between the breast and thigh.

4. Remove the roasting tray under the rack – it should have collected the chicken juices. Add the juices to a frying pan with 1 tbsp butter on a medium to high heat, then add the apples and pears for 2 to 3 minutes or until slightly golden. Transfer them back to the deep roasting tray. Add 1 tbsp of oil to the same frying pan and cook the squash for 3 to 4 minutes.

Transfer to the same roasting dish along with the onion, remaining oil, rosemary sprigs, a pinch of salt and pepper.

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5. G ive it a good mix and then place the roasting dish back underneath the chicken to cook for 25 to 35 minutes, or until golden and soft all over.

6. T o serve, drizzle balsamic over the fruit and squash and sprinkle feta and pine nuts.

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Portion Control WHAT DOES A BALANCED DIET REALLY MEAN?

Michele Chevalley Hedge is the founder of A Healthy View clinic and works as a nutritionist, health writer and presenter in Sydney. Catch her at The Wellness Show in Sydney, April 1 2016. www.ahealthyview.com.au

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Tip 1

Tip 2

Downsize your crockery: studies have shown you’re more likely to serve yourself larger portions when using bigger bowls and spoons.

Eat regularly – eat healthily when you’re hungry, but not when you’re bored. The idea is to stay satiated by planning healthy snacks throughout the day.

These days, food news and fad diets rule the web and dominate our televisions, making it difficult to know what’s best for your body. The truth is we’re eating more even though we’re less active. In 2012, 63 per cent of the adult population was overweight or obese, according to the Australian Bureau of Statistics.

A significant chunk of the increase can be attributed to the amount of food we’re consuming. Studies repeatedly show that an increase in portion size results in eating more. One study at the University of New South Wales even found that factors such as education about portion sizes, fullness and flavour don’t reduce portions.

In 2016, our work days require less physical labour and more sitting at a desk. Even our down time is spent reclining in front of the television or scrolling through our Facebook feed. Add the fact that we’re eating more fast food that is high in kilojoules, but low in nutrients and you’ve got what has been referred to as ‘the obesity crisis’ in Australia.

What’s more is that weight increases over the last few decades haven’t coincided with any significant increases in height, which means our body mass index (BMI) has risen as well. The scariest part of all of this is that a high BMI is the second highest contributor to the burden of disease (the impact of a health problem as measured by financial cost, mortality and morbidity), ahead of smoking and second only to dietary risks.

But there is hope, research by independent market analyst company, Datamonitor, revealed that the proportion of Aussies who regularly make an effort to consume smaller portions increased to 46 per cent in 2010, compared with 29 per cent a year earlier, perhaps driven by obesity concerns.

When it comes to what we should or shouldn’t be stomaching and how often, nutritional medicine practitioner Michele Chevalley Hedge has a simple approach: eat whole foods. “A real balanced diet is one where the foundation is seasonal, local and whole foods, meaning food that is primarily unprocessed and unpackaged,” she says.

Whole foodsare foods in their purest form and have naturally occurring quality fats, good proteins and slowburning carbohydrates, making them the perfect base for a balanced diet. Don’t worry about the word ‘fat’, either.

Research shows that good fats are loaded with benefits.

Seeds, nuts, olive oil and coconut all contain these valuable fats that are great for our cognitive and mental health as they send signals to the brain (which is up to 70 per cent fat) which help keep us feeling satisfied.

That’s why Chevalley Hedge believes that eating whole foods and portion sizes are linked. “When you’re eating a clean, real-food diet that is naturally low in sugar, you eat a lot of nutrient-dense foods that send a signal to the brain and keep you satisfied via a hormone called leptin.

So for example, it’s easy to eat six Tim Tams but it’s certainly not easy to eat six avocados,” she says.

Interestingly, the food pyramid – which was heavy on bread and grains and that many of us grew up with, was replaced in 2013. In the new version, good fats are recommended at the peak with vegetables and legumes dominating the base.

“I think it’s pretty good but it isn’t perfect,” says Chevalley Hedge. “The reality is that every person is individual.

If there was some way that the food pyramid could have an asterisk at the bottom that said, ‘This is a good foundation but everyone’s health requirements are different’, that would be ideal.”

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FOOTWEAR FEATURE

Looking After Your Feet WHAT RUNNERS SHOULD YOU BE WEARING?

At 73 years-old, Neil Ryan is fitter than most people in their thirties. The runner and veteran athlete regularly participates in fun runs and track and field events, and when he crossed the finish line in a marathon over 40 years ago, he was only five minutes off the world record at the time. But running wasn’t always easy for Neil. When he first began jogging in the street, passers-by would yell and call him names.

But that only spurred Neil on to open Runners World, a specialty athletic footwear shop. He’s been trading since 1976, a time when running for health, fitness or competition was barely recognised. We spoke to Neil about how to get the most out of your running shoes and busted a few myths along the way.

Should people wear different shoes for different sports?

Who buys shoes from you at Runners World?

We once went through a period where Nike, through John McEnroe, introduced what they called the ‘cross trainer’.

They came out and said, ‘You don’t have to have a special shoe for netball or basketball or tennis; you can just use one shoe for everything.’ That caused a lot of problems.

Different sports require different sorts of shoes.

Netball, tennis, basketball – they need more support in the uppers and tend to be a flatter shoe. There’s not as much emphasis on the heel as there is in running shoes.

Those sorts of sports have more lateral movement, so they need support across the foot. On a running shoe you have a high heel and it tapers down to the ball of the foot. If it’s too high and there’s a lot of lateral movement, you could roll an ankle.

Robert de Castella himself started here, his father before him came here, Steve Moneghetti, Jarrod Talent – they all used to get their shoes fitted here before they were sponsored. Not only have we had Olympic Games representatives, we’ve had parents bring their kids in, and now their children have grown up and are bringing in their kids!

How frequently should runners be replaced?

Every 700 to 800km, but it depends on whether someone is heavy on their feet or not. It works out at about 20km a week for around 10 months. After that distance the shoes flatten out and they loose their cushioning and support. A lot of people come in and buy running shoes for walking, which will last a bit longer because walking is a lower impact.

“The most expensive shoe is not necessarily going to be the one that suits you and your running style; we’re not all built the same.”

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Does price dictate shoe quality?

I’ve had people buy shoes for $30 and a month later they come in here and their feet are killing them. The big manufacturers go over to China and say, "This is what we want and this is how much we want to spend". They use cheap materials to keep the price down. Believe me, cheap running shoes are just shoes. That being said, the most expensive shoe is not necessarily going to be the one that suits you and your running style; we’re not all built the same. These days a lot of people look at the shoes and what impresses them are the colours.

That drives me mad. Colours are not going to make you run any faster and they’re not going to help your sore legs.

How important are socks when exercising?

There’s a brand on the market called Thorlo and they’re very thick socks and can take up half a size. Generally it’s best if people bring their own socks in and try the shoes on for a better fit. The other thing is not to have a majority percentage of cotton because cotton retains sweat that builds up over time and turns the socks coarse and abrasive, whereas the more synthetic-type socks with moisture management capabilities wash easily, remain softer and don’t shrink or lose their shape. Generally speaking, the sock doesn’t matter so much if the shoe fits properly.

How can you reduce your chances of getting blisters?

Most of that’s about ensuring you have correct fitting footwear – that the shoes are not too short or too wide.

Generally that’s how blisters happen; people’s feet swell up and their shoes don’t fit properly, which is when they’re likely to get blisters under their arches or a black toenail.

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LYDIA LASSILA

Skiing by Example

You’re probably familiar with Lydia Lassila. She took out a gold medal for aerial skiing at the 2010 Olympics in Vancouver and remains the only woman to successfully perform a quad twisting triple somersault.

But more than that, Lydia Lassila is a mother who leads by example.

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Before she was a champion on skis, Lydia Lassila was a gymnast. She started at eight years old, encouraged by a mother who saw a skill set that went beyond a kid fooling around on the trampoline. But at 16, Lydia had the foresight to quit when she knew there was no future for her in the sport. A couple of years later she received a call from the Olympic Winter Institute; they were trialing an innovative new program that taught ex-gymnasts how to aerial ski and wanted her on board. Barely an adult and essentially a guinea pig, Lydia saw snow for the first time when she was 18.

With the addition of Kai on the team in the lead-up to the 2014 Sochi Olympics, Lydia learnt to balance training and motherhood.

She made an effort to remain open with her son, who would notice bruises and tears after a bad day. He’d often tell his mother not to crash and ask, “Did it hurt? Did it break?” Despite ‘ouchies’ along the way, Lydia successfully became the first woman to pull off a quad twisting triple somersault – as flawless in the air as the men to whom she aspired. Although a shaky landing resulted in a bronze medal, she had smashed a sporting glass ceiling and consequently became a role model not just for her children but also for mothers everywhere.

“I remember seeing my first event at Mount Buller.

The men were doing these massive triple sommersaults and at that point the gap between males and females was really huge.

It didn’t make sense to me because “A lot of people sure, you had to be physically very anticipated that when strong, but only for your own body I had Kai I would weight,” she says.

change my mind and

“I get lots of messages from mums saying, ‘I don’t know how the hell you did this, I have one kid and I can’t even brush my hair in the morning.’ I want to show women that if you have a burning desire to do something for your own personal fulfilment it doesn’t mean you have to sacrifice your family,” she says.

Perhaps it was a combination of natural wouldn’t go back.” talent, drive and a lifetime of proving three older brothers wrong; whatever Lydia and her husband have deliberately the reason, only a year and a half passed decided to work from home in order to spend time with between Lydia learning to click on skis and placing eighth their kids and holiday when they choose. When Lydia in the 2002 Salt Lake City Olympics. isn’t training, she runs a successful heat and ice pack manufacturing business, BodyICE, from her laptop. Kai is At the next Olympics in 2006, Turin, Lydia’s devastating now four years old and her second son, Alec, is one. More knee injury was a career low, but relentless determination than ever, Lydia is determined to share her story with saw her win gold in Vancouver four years later and achieve others and teach her boys that they can create the life the highest score in history for a woman in Olympic aerial they want to live. skiing. Having conquered a major goal, Lydia and her husband decided to start a family and Kai was born “What they do should always be their choice and every the following year – but that didn’t mean pushing her choice they make in life affects their path,” she says. dreams aside.

“Hopefully – especially as boys – they grow up and see that women are just as capable of doing everything in life that “A lot of people anticipated that when I had Kai I would men can do.” change my mind and wouldn’t go back. I was certainly aware that the sport has its risks and felt it when others Lydia’s inspirational story has been made into a in the industry crashed or worse still died, but in terms of documentary. For public and private screenings, what I still wanted to achieve, nothing changed,” she says. visit thewilltoflyfilm.com “It became clear I had unfinished business.”

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DENTAL FOR KIDS

5 Ways to get the Kids Dentist Ready Dentophobia – a general fear of dentists and associated procedures – is a legitimate anxiety disorder that Australian studies have found affects around 15 per cent of the population. So when Australian Unity went about refurbishing its Box Hill Dental Clinic last year, they decided to tackle the problem head on.

But she also admits that there are some patients whose anxiety will never be cured. The best solution is to address the fear from an early age. Encouraging kids to visit the dentist from 18 months old can make future visits less stressful. Rather than associating the dentist with an accident, like being rushed in for an emergency procedure after a fall in the playground, it becomes an anxiety-free experience. “Kids might sit on their parent’s lap and, if they’re up for it, get a free check-up. But we don’t push it.

It’s really just to get them into the room so they can see there’s nothing to be afraid of,” says Lorraine.

“We had this idea that we’d like to change how we interact with our patients,” says Practice Manager Lorraine Eade.

“We’ve always been very warm and friendly, but we thought after being here for 11 years we’d shake things up and do something different”. So Australian Unity hired The Arc Agency to change how people perceive dental clinics. Now there are ‘Pickawall’ murals of beachscapes and comfortable bucket chairs that feel like a hug when you sit in them. “A few patients have come in and asked Where’s the coffee machine? It looks like a coffee shop!”

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“Kids are welcome to sit on their parent’s lap to make them more comfortable. If they are co-operating we will do a complimentary check-up. If they don’t cooperate, we will try again another time. We are looking to develop a good relationship between the child and the dentist,” says Lorraine.

Box Hill Dental’s play area certainly helps keep kids happy, as does having dentists who will delay wearing a face mask for the first few visits. When a mask is needed, the dentist will explain the ‘dress up’ they are going to do, to make it into a fun game.

Wellplan

Here are five ways you can help make a trip to the dentist a little less daunting for your youngsters.

1 Swap Bribery for

Positive Association

Bribing your kids with something they want might be effective in getting them to the dentist, but it also suggests that it’s a negative place to be. Instead, create positive associations by forming enjoyable routines. For example, every time your child has an appointment, you could pair it with a visit to a fun park or movie afterwards. You can also talk about how wonderful your teeth always feel after your own checkups, which in turn creates positive associations through optimism.

2 Assign your

Child a Task

As a form of distraction from the dentist, challenge your child to perform an activity or carry out a task; the dentist will be more than happy to participate. Some ideas include encouraging them to think of a new joke to tell the dentist each time they visit, or to bring a drawing that’s in theme, whether it’s the family brushing their teeth or a sketch of a silly smile.

3 Talk Regularly about

Healthy Teeth & Gums

Children often look up to their parents and older siblings, so get the whole family involved in talking positively and openly about brushing and flossing.

The idea is to encourage your child to want to look after their teeth by helping them develop a sense of pride. That way, when they visit the dentist, there’s an understanding that it’s their job to help keep teeth as clean and healthy as possible.

4

R ole Play at Home

Little ones love dressing up and playing house, so why not play dentist? Take it in turns to be the patient and oral hygienist, using sunglasses and a bedside lamp the same way the dentist does, as well as a hand mirror to inspect teeth.

Brush each other’s teeth while talking openly about reaching to the back and not forgetting the gums. Finally, add a couple of drops of green food dye to a glass of water to imitate the cleaning liquid and see who can gargle the longest. Prepare for some spills, it’s all part of the fun.

Autumn 2016

5 A Last Resort

Despite your best efforts, sometimes a child will remain frightened of the dentist, and that’s okay. While you should still do your best to make it a positive experience, there are other options as well. At Box Hill Dental, trained Oral Help Therapists who specialise in seeing children – including those with special needs – are regularly available. Other clinics offer conscious sedation, where an anaesthetist comes in and dental work is performed on patients of all ages who are almost, yet not entirely, asleep.

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MENTAL HEALTH

Diving into Depression and Anxiety Over the next year, around one million Australian adults will experience depression. Two million will have anxiety. As Olympic diving champion Matthew Mitcham discovered, most people who suffer from these mental illnesses are silenced by stigma.

“I think that contributed greatly to the depression I suffered as a teenager,” he says. “I didn’t tell anyone about it because I had a lot of shame; I saw it as a weakness, especially in the macho sporting environment. Because I didn’t tell anyone about it I didn’t learn how to address it properly and I started developing these coping mechanisms that were quite destructive; self harm, binge drinking and eventually drug abuse.”

By the time he was 18, Mitcham had quit diving and turned to these coping mechanisms. After a year off, he received a text message from his diving coach-to-be, telling him that there was always a place for him. “It was the first time I had an interaction with a coach who seemed to care for my welfare as a human being more than as an athlete,” says Mitcham. He moved from Brisbane to Sydney 15 months before the 2008 Beijing Olympic Games and subsequently took out the gold medal.

For the first time in his life, Mitcham was truly happy.

But once the high of the Olympics dissipated, his symptoms came back and he turned to crystal methamphetamine.

Like 70 per cent of young women and 80 per cent of young men who need support with depression and anxiety, Mitcham didn’t seek help. It wasn’t until he failed to stop taking drugs that he went to rehab. “That was the most amazing experience for me because that’s where I learned how bad my self esteem was and that the drinking and the drugs were symptoms of my depression rather than the cause of it. And I also learnt that my mental health was my own responsibility,” he says.

With the pressure to defend his title, Mitcham saw a psychologist twice a week leading up to the London Olympics. Despite missing out on the finals after the pressure to defend his title, he had learned to reframe his thoughts and accept that he had done his best. “Being able to turn all of that awful, horrible experience around was a mental and emotional win for me, which frankly meant more to me than the win in Beijing,” says Mitcham, who continued to see his psychologist.

Unfortunately, not everyone who suffers from depression and anxiety has access to a psychologist or psychiatrist.

While Australians are luckier than most when it comes to healthcare, our system is by no means perfect. Sufferers of severe depression and anxiety often see-saw between two worlds: a safe and supervised hospital environment and an ‘everyday life’ that usually lacks in the support that’s needed to make a full recovery. Drug and alcohol abuse are just one of the associated problems, as Mitcham knows all too well.

There’s a gap that can be defined as the space of time between when a person is discharged from hospital and when they return to a community that’s usually unequipped to deal with their recurring symptoms – an issue commonly found in health systems across the globe.

The same year Mitcham won his gold medal, the UK’s National Health Service (NHS) attempted to plug that gap for the first time by delivering their Improving Access to Psychological Therapies (IAPT) program.

Source: A Way Forward: Equipping Australia’s Mental Health System for the Next Generation (EY & Reach Out Australia 2015).

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Wellplan

The IAPT program involves tailored phone consultations for sufferers of depression and anxiety that have recently left hospital and it’s been reported that over 50 per cent of more than one million participants have recovered from their symptoms. After spending years searching for the best possible solution, it was this success story from the UK that saw Australian Unity partner with Remedy Healthcare and South Australia’s Flinders University to trial the IAPT program, dubbed MindStep, on home soil.

“We’re not here to try to replace the current medical model,” she says. “But sometimes it’s not realistic for people, financially or logistically, to attend regular, lengthy, face-to-face appointments. If we can provide the right level of extra support when people need it, that’s what MindStep’s about.”

Professor Huang agrees that MindStep is just one piece of the overall puzzle, albeit a fundamental one. “Social interaction is another important component and exercise and physical activity is vital,” she says.

“There is absolutely no doubt that if you are active, your chances of reducing the symptoms of depression and anxiety significantly improved.”

Depression and anxiety also have serious implications for physical health conditions such as diabetes and heart disease. “People with these conditions are 20 to 30 per cent more likely to experience symptoms of depression or anxiety than those without, and these symptoms can in turn worsen physical illnesses,” explains Professor Huang.

“It’s designed to help people manage their mental health conditions and improve their capacity to integrate and transition back into the community,” explains Clinical Director for Remedy Healthcare, Adjunct Professor Nancy Huang.

The program works in conjunction with other medical services, such as regular appointments with a general practitioner, psychologist or psychiatrist. Trained health coaches at Remedy correspond with these health professionals to make sure that everyone’s doing what is best for the individual. While it’s a huge step in the right direction, Nicci, that is MindStep’s senior mental health coach, points out that MindStep makes up just one part of a more holistic solution that is needed to recover from anxiety and depression.

But as is clear from Matthew Mitcham’s story, it’s not enough for individuals who suffer from depression or anxiety to remain fit, they have to take charge of their mental health by taking advantage of the health services available to them. The complex relationship between mental and physical conditions is something that MindStep health coaches are trained to consider but it is only through talking openly about depression and anxiety that this program can help others help themselves.

“That’s why I share my experience about such taboo subjects like mental health and substance abuse,” says Mitcham, “because I believe that the more that I speak about it, the more we will all speak about it and the more it will start to break down the stigma and the shame that prevented me to reaching out to wonderful services like this when I was a teenager.”

To find out more about the MindStep program visit australianunity.com.au/mindstep

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TECHNOLOGY

Podcasts for Beginners If you’re someone who thinks they don’t have time to listen to podcasts, think again – because if you walk, run, cook, watch TV, read or drive anywhere, chances are that you do. Like radio programs or TV shows you can listen to whenever the feeling strikes, podcasts are audio series that are easily downloaded and usually free.

They cover a countless number of topics, ranging from useful to the downright bizarre, and each presents the chance for you to escape, entertain or self-develop.

To get you started, check out these podcasts – they’re some of our favourites.

For knowledge:

For storytelling:

Stuff You Should Know

Snap Judgment

From why people have a ‘fifth taste’ to why some of us get road rage worse than others, you’re likely to hear the answer to almost any random question right here. Listen to hosts Chuck Bryant and Josh Clark discuss all sorts of topics in an entertaining, informative and hilarious way and say goodbye to those awkward silences at dinner parties, forever.

Podcasts don’t get much more engaging than Snap Judgment. Hosted by Glynn Washington, this themed, hour-long show goes deeper than the tales it tells. Edgy, a little dark and always set to a soundtrack that hooks you in and leaves you wanting more, its focus is on covering compelling personal stories – from vices to the supernatural.

For food:

For comedy:

Radio Cherry Bombe

WTF with Marc Maron

Each week, hosts Kerry Diamond and Claudia Wu bring the biannual indie magazine Cherry Bombe to life as they chat with interesting and inspiring women from the maledominated food industry. Expect anyone from Ina Garten to Ruth Reichl to share incredible anecdotes and insights to an upbeat, garage-pop soundtrack.

For business:

The Tim Ferriss Show

The eponymous podcast from the author of The 4-Hour Work Week, listen to Tim Ferriss as he breaks down world-class performers in everything from business to sport in order to uncover what makes them tick and, more importantly, succeed. Past guests include Arnold Schwarzenegger, Seth Rogan, Tony Robbins and music producer Rick Rubin.

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Since 2009, comedian Maron has made musicians, writers, actors – even US president, Barack Obama – feel comfortable to chat about things they otherwise wouldn’t.

Highlight interviews include Robin Williams, Louis C. K. and Mel Brooks. You’ll find that no other podcast can so easily go between gut-wrenchingly funny and incredibly serious.

For crime:

SERIAL

The most enticing aspect of Serial is that it tackles the real, unsolved murder of Hae Min Lee, a high-school senior who disappeared after school in 1999. Classmate and ex-boyfriend Adnan Syed was arrested for her murder, although he claims he’s innocent. Listeners follow host Sarah Koenig as she takes on an investigative role to try and find out what happened. Interestingly, the case is currently back in court with Syed requesting a new trial.

Season two focuses on the case of captured US soldier Bowe Bergdahl.

Wellplan

Autumn 2016

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Talk about us behind our back.

It could be worth a pretty penny if you’re popular.

For each friend who shares your name when they take out hospital, combined hospital and extras health insurance, or overseas visitor cover with Australian Unity, we’ll hand you a $100 gift card.* They just need to have never been a member with us before.

To see how it pays to have pals, call 13 29 39 or go to australianunity.com.au/referafriend *Terms and conditions apply.