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get the most from your workout making your gym membership count beach beauties great australian seaside spots

eat well at work

healthy meal ideas you’ll love


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new year

new you

helping you meet your 2013 resolutions

j a n u a ry 2 0 13

sing it loud living life to the full super foods

special feature

It’s that time of year again... You’ve thought about your new year’s resolutions and are feeling motivated to put them into action.


In this issue of Shine we’ve made it our mission to help you come up with your health resolution (if you haven’t already got one) and – more importantly – help you to keep it so you can make 2013 your healthiest year yet.

Get checked out

In the last issue we asked you for your thoughts on Shine and we’ve listened. So you’ll also find what you’ve asked for – more information about how to make the most of your cover and use your membership to get great discounts on things like gym memberships, movie tickets and weekend getaways.

New Year, new you



The Bupa team

Bupa Australia Pty Ltd ABN 81 000 057 590 600 Glenferrie Road, Hawthorn VIC 3122, Australia Phone: 134 135

Certification applies to Offset Alpine Printing

Easy ways to include fibre in your diet


Making the gym count


Top tips on making the most of your gym membership



The latest Bupa news to keep you healthy

Five amazing Australian seaside spots





beach beauties

My story

Bupa member Michelle Lykokapis talks about her cancer journey

Great meal ideas from Healthy Food Guide magazine



the joy of singing

Your super food shopping list

A look at the emotional, mental and social benefits of singing

Nutrient-packed foods to stock up on



Managing asthma

Advice on how to help control the condition

Meet Lauren Jackson

One of our great sportswomen on keeping healthy on the road


Time to get organised


Enjoy the read!

How to stay healthy when you’re burning the candle at both ends

Fabulous fibre

A guide to your key health checks

Eating well at work


Living life to the full


What’s up

And, last but not least, we have over $20,000 of prizes to be won – if you get lucky, you might even be heading to the Ashes in London this year.

Environment ISO 14001


Tips on setting and meeting your new year health goals

We’ve also got a special foodie feature including some delicious, easy recipes brought to you by our friends at Healthy Food Guide magazine. Check out pages 14–16 to get cooking! You’ll also find inspirational member stories, topical health news, tips on getting the most from your workouts, and much more.



Shine is published for Bupa Australia by Hardie Grant Media, Ground Level, Building 1, 658 Church Street, Richmond VIC 3121 Australia

Take our quick quiz to see how organised you are


What’s on

Get moving with these fitness and charity events around the country

Managing director Fiona Hardie Publisher Mark Scruby Editor Sarah Notton Design Glenn Moffatt Print Offset Alpine Cover image Corbis Images

Effective January 2013. The information contained in these articles should not be relied on as a substitute for professional medical advice. Views expressed in this magazine are not necessarily the views of Shine or the publisher and we make no representations regarding the quality, accuracy or completeness of the information. Bupa is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this magazine, except that which cannot be excluded by law. All material appearing in Shine is copyright. Apple, MacBook, iPhone and iPod Touch are trademarks of Apple Inc., registered in the US and other countries. Android is a trademark of Google Inc. TM

Jan u ary 2013 • S h i n e M ag a z i n E 3




Do you believe you can be healthier this year? We do. And we’re here to help you set yourself up for success.

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If you usually find yourself approaching your resolutions with the same gusto as your new year celebrations, only to have them fade the next day, this year we can help make it easy for you to make them stick. Imagine waking up every day with the same excitement and enthusiasm that you feel when it’s a new year. You can! In this issue of Shine, you’ll find practical advice on what you can do to put your healthy new year resolutions into action and ways you can use your Bupa membership to get fit, eat well and de-stress. You’ll also find inspiring stories from other members, health information, recipes and more.


It’s a new year. And if you’re like most people, you’ll find yourself springing out of bed with the best intentions for 2013. But how do you make those new year resolutions a reality?


Find out your ‘real’ health age In order to come up with your resolution, you need to know where you’re starting from. The Online Health Assessment (OHA) can help you do just that. If you haven’t completed our OHA before Short or it’s been longer than on time? six months since you last did it, why not If you haven’t got much time, our Quick Health Age Check check in again to start is available online the year fresh? or as a mobile app. Visit for more information.

The OHA is a detailed questionnaire covering key aspects of your health and lifestyle to help you understand some of the risks to your current level of health. It looks at things like lifestyle habits (such as diet, exercise, sleep, smoking

Before you begin Have your myBupa login ID and password ready. If you don’t have a login, register for myBupa today and go into the draw to

win tickets to the 2013 Ashes in London (see page 12)

and drinking), stress and family history. It takes about 15 minutes and once finished you’ll be given a detailed and confidential health report containing your ‘real’ health age (this may be different to your actual age) and your lifestyle risks for medical conditions such as heart disease and diabetes. If there’s room for improvement, we’ll suggest how you can be healthier by changing some of your lifestyle habits. And, depending on your results, we’ll tell you about programs we provide that may be helpful. And because the OHA is free and you can check back in at any time, it’s a great way to monitor your health regularly.

By logging in to myBupa before completing your OHA, you can save your report to your profile and track your progress by repeating the OHA whenever you like.


Jan u ary 2013 • S h i n e M ag a z i n E 5



From resolution to reality Once you’ve decided on your resolution, setting goals and creating an action plan can give you something to work towards and help keep you motivated. Tracking your progress against these goals will help you stay focused and show you how well you are doing. You can use the results of your OHA and the stories in this issue of Shine to inspire you to come up with your goals.


Setting your goals ACTION PLAN EXAMPLE

Follow our simple step-by-step guide to goal setting below.

long-term goal l I want to lose 10kg in 15 weeks.

short-term goalS l I will lose 0.5-1kg a week. l I will build up my exercise to at least 30 minutes on five or more days of the week.

actions l I will bring homemade lunches to work rather than buying them. l I will take the stairs instead of the lift.

Decide on your longterm or ultimate goal (your resolution). This won’t be something you can achieve all at once and may take you a few months or longer to reach.

You can find our free action plan to fill out and keep from /actionplan

Break your long-term goal down into smaller, short-term goals that take just days or weeks to achieve. These will act as stepping stones towards your longterm goal.

Plan the specific actions you’ll need to take to reach your short-term goals.

Once you’ve decided on your goals and specific actions, and have recorded them in your action plan, review your level of confidence (from one to 10) in terms of what you think you can achieve. If your confidence level is low, make changes to your plan until your confidence level is at least seven out of 10.

Track your results as you go so you can monitor your progress. It’s a good idea to keep a diary of what you’ve done, how it went and what you felt, so you can see if there are any areas you might need to improve on. Seeing yourself progress can be a great motivator.

Come up with some rewards for reaching your short-term goals so you can celebrate your successes along the way.

When you’ve completed your goal, don’t forget to re-do your OHA to see if you’ve managed to take years off your ‘real’ health age.

To help you come up with goals that are achievable, make them SMART: S pecific Focus on just one change at a time and define exactly what you want to achieve. For example, if your resolution is to quit smoking, make this your only long-term goal for now, not also trying to lose weight and eat more healthily. 6 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

M easurable

A chievable

Think about how you’re going to measure your success. Be specific. For example, instead of saying ‘I want to lose weight’, plan exactly how many kilos you would like to lose.

It’s better to set goals that are just out of reach but not out of sight. Small steps in the right direction will get you where you want to go.

R ealistic Consider your available time, resources, finances and other commitments, and choose a resolution that’s achievable within these constraints.

T ime sensitive To keep you motivated, decide when you want to start and when you want to achieve your goals by.



How we can help We are committed to helping you turn your resolution into reality by supporting you to get fit, eat well and de-stress. And here are just a few ways you can use your membership to do it:




Use your Living Well benefit to help cover the cost of gym membership fees, or Pilates or yoga courses as part of a health management program*^. l Use our Running app to set a personal running goal and receive a recommended training program for your level of ability. l Use our Fitness app to get a personalised four-week plan to help improve your fitness. l Don’t let niggling aches or pain stop you from exercising – use your extras cover to claim on physiotherapy* to help you stay active. l Take up a Member Discount Partner offer to save with EFM Health Clubs, Fitness First, Goodlife Health Clubs and Guy Leech Fitness programs.

Use your extras cover to make a claim for a dietitian consultation*. l Use your Living Well benefit to claim some of the cost of a weightmanagement program*. l Use our FoodSwitch app to help you make healthier choices when doing your food shopping. l Use our Calorie Converter or Burning Calories calculator on the Bupa website. l Take up a Member Discount Partner offer to save with Weight Watchers or take out a discounted subscription to Healthy Food Guide magazine (see page 16).

l Use your extras cover to claim for natural therapies such as remedial massage or acupuncture*. l Take up a Member Discount Partner offer to save with In Essence Aromatherapy, Rydges Hotels & Resorts or The Golden Door health retreats. Or treat yourself to discounted movie passes or theme park entry.


checklist Get more value from your extras cover. Call us on 134 135. Use one of our online or mobile tools and apps. Visit Take up one of our Member Discount Partner offers. Visit

* These services can vary

depending on the level of your extras cover. Annual maximums, fund rules and waiting periods apply. ^Eligibility criteria and conditions apply to Living Well. Contact us to find out more.

Share your new ye ar’s resolution




Enter our competition below.


Tell us by 28 February 2013 in 25 words or less your resolution for 2013 and how winning one of these prizes will help you to reach it. You can select which category you’d like to go into the draw for. If you’re one of our lucky winners, we’ll check back in with you before the next issue of Shine to see how you’re tracking.

First category

to help you get fit 1st prize – A year’s free gym membership at your local Goodlife Health Club plus a New Balance voucher ($100 for single memberships or $200 for couple and family memberships) for new exercise gear. 2nd and 3rd prize A New Balance voucher to the value of $100 for single memberships or $200 for couple and family memberships.

second category

third category

to help you eat well

to help you de-stress

1st prize – A year’s worth of weekly Aussie Farmers Direct Fruit and Veg Boxes and two free phone consultations with a Bupa dietitian.

1st prize – Three days and two nights’ accommodation for two adults in a luxurious Veranda Room at Rydges’ Reef House, Palm Cove Resort plus $500 towards the cost of flights.

2nd and 3rd prize – Two free phone consultations with a Bupa dietitian.

2nd prize – An endota Treat voucher (3-hour full body treatment) and organic product pack. 3rd prize – An endota Spirit voucher (1½ hour energyshifting treatment to restore bodily balance) and organic product pack.

To enter, and for full terms and conditions, visit Jan u ary 2013 • S h i n e M ag a z i n E 7

s p eci a l f e at u r e

Get checked out take care of yourself with our guide to your key health checks

BLOOD PRESSURE AND CHOLESTEROL What? Tests can be performed by your GP and are quick, easy and generally pain-free. To measure blood pressure, an inflatable cuff is wrapped around your upper arm. The cuff is then pumped up until it’s tight enough to block the blood flow. The air in the cuff is then let out slowly and a doctor or nurse listens to the heart beat through a stethoscope. This helps them to gain the two readings that form your blood pressure result. To test cholesterol levels, a small sample of blood will be taken. Your sample is then analysed by a laboratory. Your doctor will tell you if you need to fast before your blood test. Why? Long-term high blood pressure and high cholesterol can increase your risk of serious health problems such as heart disease, kidney disease and stroke. When? Guidelines recommend you have your blood pressure checked at least once every two years. Talk to your doctor about how often you need your cholesterol tested – as it can vary for different people depending on your background or family health history.

BMI What? BMI stands for Body Mass Index. It’s a measure of whether you’re a healthy weight for your height. BMI is calculated by taking a person’s weight (in kilograms) and dividing it by their height (in metres squared). Why? Being overweight is related to health problems such as diabetes, heart disease and some cancers. Adults with a BMI over 25 may be at a higher-than-average risk of these conditions. It’s important to note that BMI can be a less than accurate measure of healthy weight for pregnant women, older people, athletes or very muscular people. It may also need to be adjusted for some ethnic groups, including people of Asian, Aboriginal or Torres Strait Islander descent. Please consult your doctor in these cases. When? All adults over 18 years are advised to have their BMI assessed at least every two years. If you have an existing long-term health condition you may need to have more frequent checks.

DENTAL CHECK-UP What? Your dentist will carry out an oral exam of your gums and teeth, and ask if you’ve had any problems since your last visit. They can give you advice on how to keep your teeth, gums and mouth healthy. A dental check-up will usually involve a clean and polish. Poor dental health can affect not only our teeth and gums but also lead to problems in other parts of our bodies. This is why regular preventative dental check-ups are important. See your dentist if you have a toothache, bleeding gums or injuries to your mouth or teeth, and make sure to book in your check-ups. Why? X-rays are not recommended during pregnancy. You may need an X-ray during an oral exam so having a dental check to make sure you catch and fix any problems before you’re pregnant (if you’re planning) is a good idea. When? Everyone’s needs are different, so you should discuss with your dentist how often you need to see them based on the condition of your mouth, teeth and gums.

Here are some great member benefits and services you can get depending on your level of cover with Bupa.

How WE can help?

How WE can help?

Lifestyle factors that may contribute to Visit to calculate your BMI. high blood pressure and cholesterol levels If your result is higher than 25, talk to your include lack of exercise and an unhealthy doctor about whether you need to set yourself diet – especially if it’s high in salt and a new target for a healthy weight. saturated fat. We’re here to help support your Choose healthier ingredients for weight loss goals through your meals with the popular our Living Well weight nutrition app FoodSwitch – Your health management program and Member Discount cover check Visit Partner health discounts. It’s important to review your bloodpressure for level of health cover annually Visit to make sure it suits your more information. health for more ongoing needs. Call us on information. 134 135 to check that you’re getting the most value from your cover.

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How WE can help? Our extensive Members First Dental Network provides you with at least 60% back on most general dental services. Visit to locate a Members First dentist near you.

s p eci a l f e at u r e



What? These can be done by yourself and with a GP or dermatologist (a skin specialist). You’re generally encouraged to carry out self-examinations regularly and look out for changes to your skin. If you notice any significant changes, see your doctor for a closer examination. Your doctor may refer you to a dermatologist for further tests. Why? For 95 percent of skin cancers, better outcomes can be expected if they are detected early. Regular checks of your skin should pick up any Why? An eye exam can detect suspicious lumps or spots Members any changes in vision such as as early as possible and near-sightedness, farsFirst providers you’re more likely to ightedness and astigmatism notice any changes if Locate your nearest Bupa Members (distorted/double vision), First dentist, optical outlet, physio or you get to know your as well as more serious chiro from our extensive network – skin. Pay particular eye problems. while you’re on the move. Visit attention to your and click on ‘Find a It’s also important to arms, legs, face, back, healthcare provider’ or download detect more serious neck, shoulders and our mobile app. At Members First eye conditions such backs of your hands providers you’ll also get certainty as problems caused by and see your doctor if in most instances about any diabetes or a lazy eye. there are any changes. out-of-pocket expenses. When? All people are When? Talk to your doctor or encouraged to check areas optometrist about how often you of their skin for changes in shape, need an eye check. colour or size of a pigmented lesion or a See an optometrist every two years for glaucoma new lesion regularly, every three months. from the age of 40, or from the age of 35 if you You can ask others to check difficult-tohave a higher risk of the disease because of see areas such as your back. family history or other medical conditions. What? Your doctor may refer you to a specialist eye doctor (ophthalmologist) for an eye exam, or you can go to an optometrist for a regular check-up without a referral. You will usually be asked about your eye health and if you’ve had any problems with your vision. A check-up may involve a review of your personal and family health history. The eye specialist may then evaluate your distance and near vision with an eye chart, examine various functions of your eyes and check that they’re healthy.

These can vary between covers, so contact us to find out more.

How WE can help?

How WE can help?

Did you know Australians are eligible for a full rebate on the cost of a routine comprehensive eye examination once every two years through Medicare? Ask at your next optical appointment. At Bupa Members First optical providers you can also receive: • Higher benefits and annual maximums compared with non Members First providers on optical purchases†. • Access to the ‘no-gap’ range of fixed-priced packages on glasses and contact lenses at no additional† cost and up to $100 off all fashion frames#. • Plus when you visit any BLINK Optical store you can get a 20% discount off the usual retail price on the range of sunglasses displayed#.

Receive a 50% reduction on your skin check at participating Healthscope Skin Cancer Clinics when you show your Bupa membership card.

†Optical benefits are subject to your level of cover, annual maximums and waiting periods. Conditions apply. #Not in conjunction with any other offer.

To find out more, call us on 134 135.

Other checks WOMEN l Pap

smear All women over 18 who have ever had sex are advised to have a Pap smear every two years. If you are 70 years or over and have had two normal Pap smears in the last five years, you do not have to keep having Pap smears, unless you wish to do so. l Sexually transmitted infections (STI) screenings Get tested after unprotected sex with a new partner or if your partner has had other sexual partners. MEN l Testes

examination All men should check their testicles regularly (around every four weeks) for any unusual lumps or swellings. See your doctor if you notice any new or unusual changes. l Sexually transmitted infections (STI) screenings Get tested after unprotected sex with a new partner or if your partner has had other sexual partners. Men who have sex with men are advised to be checked at least once a year. Jan u ary 2013 • S h i n e M ag a z i n E 9


WHAT’S UP Keep yourself updated with The latest news and advice from Bupa


DIETITIANS What’s the difference between a dietitian and a nutritionist?

Dietitians are health professionals who can help translate scientific information about nutrition into practical advice for people who need their services. While both nutritionists and dietitians provide nutrition guidance, a dietitian (also a nutritionist) is someone who has reached a certain level of competency through university study. This includes theory and assessment covering clinical nutrition, medical nutrition therapy and food service management.

When would you visit one?

Dietitians can assess how adequate your nutritional intake is for your individual needs. This insight can be

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helpful for anyone, whether you’re healthy, have a specific illness, or are somewhere in between. Examples include nutrition for sports and training, pregnancy, weight management, and for general health and wellbeing. Dietitians assist with managing many illnesses but may be of particular help with conditions such as diabetes, overweight and obesity, cancer, heart disease, gastro-intestinal disease and food allergies.

What techniques do they use?

In order to give you tailored advice, a dietitian needs to gain insight into your lifestyle – this might include knowing what you usually eat, how active you are, whether you have any conditions requiring specific dietary attention and what your goals are.

Dietitians may also benefit from reviewing blood test results and/or talking with your doctor if your goals are related to things like cholesterol levels or nutritional deficiencies. If necessary, your dietitian may also use techniques to help you stay motivated and on track with your goals.

How can I find one?

You can find an Accredited Practising Dietitian on the Dietitians Association of Australia website at

Am I covered for dietary services?

Dietary services are available on some but not all Bupa extras covers. Depending on your level of cover, Bupa dietary benefits range in price for consultations. A two-month waiting period applies from the time you take out extras cover or switch to a cover that includes dietary services if you didn’t have it on your cover previously. It’s important to remember that you can only claim for consultation and treatment by dietitians who are recognised by Bupa and in private practice. If you’re unsure whether your dietitian is recognised by us, call us on 134 135 before your appointment.

Congratulations to our September winner Patricia Woods, with her wonderful image (top), and our October winner, Philip Godsmark, whose image (bottom) is called Kapow!

Are you pregnant or planning to start a family? If so, there can be lots to learn during this time – not just about how to stay healthy during your pregnancy but how you can make the most of your cover. Our new Pregnancy Guide will help you find your way around the health system during this important time. We give you tips on what to do and when – from checking you’re on a suitable cover, to choosing your hospital and obstetrician, to claiming and getting support should you need it once your baby comes along.






To get your copy, drop by your local Bupa centre or call us on 134 135. Please note that if you’re an overseas visitor or student in Australia, this guide may not be relevant to you.

DID YOU KNOW? A recent study published in the Journal of Primary Healthcare (2012) found there’s a lack of knowledge among Australians and New Zealanders about the whereabouts of important body organs. According to the study, only 50 percent of people studied were able to correctly locate organs such as the heart, lungs, stomach, bladder, liver and kidneys.

In the last issue of Shine, we invited you to show the world what healthy means to you through our ‘Picture a healthier you’ photo competition. SHARE YOUR THOUGHTS If you’ve had a positive experience with our programs, events, tools, apps or resources, we’d love to hear from you. Get in touch at

Thanks to those of you who entered, and congratulations to the three Bupa members who won an Apple MacBook Pro with Retina display, valued at $2,499. We loved looking through the thousands of amazing entries.

It’s certainly inspiring to see all the great ways our members are being healthy. Check out the entries, including photos from our winners, at photo


Want to lose weight but don’t know how or where to start? Our new Weight Watchers offer is a great first step. As a Bupa member, you can join ‘Weight Watchers Online’ or ‘Weight Watchers Unlimited’ and get three free cookbooks worth more than $60.


How much do you know about your body? Test your knowledge at humanbody/ body/index_ interactivebody. shtml


For more information, visit Jan u ary 2013 • S h i n e M ag a z i n E 1 1


All you have to do is log in to myBupa and you’ll be automatically included in the draw. Not registered for myBupa? There’s no better time to sign up – simply visit to register, so you can have the chance to win. myBupa is our online member service area and a great one-stop shop for managing your cover – you can use it to do things like claim on your extras, view your claims history, update your contact details, or take advantage of our member discount offers.

So, what’s up for grabs?

tickets to win the Ashes in London

If you win, you’ll get a trip for two to the 2nd Ashes Test at Lord’s in July, as well as return economy flights and six nights’ accommodation. You’ll also be invited to a special pre-match function and will receive exclusive ASICS team merchandise and a cricket bat signed by the Australian cricket team.

So what are you waiting for? To enter, and for full terms and conditions, visit and click on ‘myBupa’.

Log in to myBupa by 15 March 2013 and you could win a trip for two to see the Ashes at Lord’s.

CA Approval Code 00141. NSW Permit No. LTPS/12/10316, ACT Permit No. TP12/04669, VIC Permit No. 12/3125 and SA Permit No. T12/2417.

cricketers use

space technology

As Cricket Australia’s official health partner, Bupa visited the team training camp in Darwin to see how space technology is being used to measure the impact of hot conditions on player performance. Managing body temperature during matches is critical for the on-field performance of the Australian cricket team. In order to facilitate this, Cricket Australia’s high-performance team are introducing technology first used by NASA. The players were given the NASA-developed pill thermometers to swallow at breakfast. The pill transmits a low-frequency signal to a recorder and is accurate to one tenth of a degree Celsius. By mid-

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afternoon, when players were working their hardest at training, the device had reached their intestines, the perfect place to record rises in core temperature. Cricket Australia dietitian Michelle Cort explains: “Once a critical core temperature is reached (about 38.5 degrees) the brain starts to change behaviours. It will tell the body to walk instead of run, concentration levels decrease and skill execution fails,” she says. “If you expose the body to cold

before a match the temperature will stay lower for longer, so hotel rooms are kept quite cool with air-conditioning set to 18 degrees.” About an hour before recent debutant Glenn Maxwell leaves the hotel on a match day his hydration plan begins with an ice-cold drink. “We have a slushie machine set up in the team room and we find the players are pretty happy to drink these. They can flavour them with cordials or Gatorade,” says Ms Cort. “Body temperature impacts sleep, the most effective form of recovery, so we will have players in ice baths at the end of the match and taking really cold fluids.”

Support the Australian Cricket Team and get your tickets for the Commonwealth Bank Series and KFC T20 INTL matches from the following ticket agents: Matches in NSW, SA, VIC, TAS and ACT: Matches in WA and QLD:



After initially struggling to run one lap of an oval, Bupa member Justine Malone amazed herself by completing a half marathon in Melbourne last October. The longest she has ever run, Justine achieved the feat after joining a professional coaching program run by Can Too.

A Bupa partner, Can Too is a nonprofit organisation that combines fitness with an excellent cause. Can Too provides professional training in endurance events and is open to beginners through to experienced athletes. Participants are coached as part of a team for events such as 10km runs, half marathons and marathons, as well as ocean swims and triathlons. In return, participants raise money towards cancer research through Cure Cancer Australia. Justine has been impressed with the difference that Can Too has made. “If someone had told me 12 months ago that I would run a half marathon I would have said they were dreaming,” she laughs. Can Too helped Justine set her running goals, and developed a program for her to follow in a supportive team environment, with the coaches and the team helping her as the training runs got longer and harder. “The camaraderie and support really made all the difference,” she says.

The run itself was challenging but Justine was amazed at the number of spectators urging her on. For the last couple of kilometres her Can Too coach joined her, running with her all the way to the Melbourne Cricket Ground. Justine credits the program with her feeling healthier and happier. As well as losing weight, her blood pressure, cholesterol and blood sugar levels have all improved. Getting regular outdoor exercise helped her vitamin D levels too. Justine has also raised more than $3,500 towards cancer research. Justine now seems to have the running bug. Her next event is the Great Ocean Road 23km run in May. Asked if she would attempt the ‘big one’, Justine says, “I think I will end up doing a marathon, though it might take me a couple more years to get there and when I do, I will do it with Can Too.” For more information, visit

“If someone had told me 12 months ago that I would run a half marathon I would have said they were dreaming.”

HEALTHY CHAT Are there health topics you’d like instant and credible information about? Bupa Healthy Chat provides a friendly interactive online environment where you can find this type of information. Each session focuses on a different health topic, from ‘exercise nutrition’ to ‘boosting happiness’ – with an expert leading the chat, giving tips and information, and answering your questions.

Healthy Chat on Twitter

8-9pm, Tuesdays Just search for #HealthyChat on Twitter or go to room/healthychat (remember to use #HealthyChat on the end of your tweets).

Healthy Chat on Facebook

12.30-1pm, last Friday of each month Keep an eye out for the next Facebook chat topic at bupaaustralia/events

Jan u ary 2013 • S h i n e M ag a z i n E 1 3



b o dy


This article has been reproduced with permission from Healthy Food Guide magazine, available in supermarkets and news agents nationwide. The contents may not be reproduced in any form, either in whole or part, without written permission from Next Media Pty Ltd.

how to

eat well at work

Different working situations present their own healthy eating challenges. Healthy Food Guide magazine nutritionist Claire Turnbull offers advice on how to keep on track with your healthy eating, whatever your routine.

and a low-fat dressing to add flavour. l If you don’t have time to eat breakfast in the morning, keep a box of cereal at work. l At morning teas or meetings where food is offered, remind yourself that you don’t have to eat cake just because it’s there. Have a healthy snack before you go to the event so you feel less hungry. l If chocolate is your weakness, move the office supply out of your eye line. Out of sight... l Working late can mean you often turn to takeaway food. If possible, choose a stir-fry style meal, with lean meat or fish, vegies and steamed rice. Even better, if there is a freezer at work, store your own ready meals or leftovers in there. l If you often buy your lunch or snacks, look online to see if you can find the nutritional information for your favourites. Aim for lunches with less than 2000kJ and 10g total fat, and snacks with less than 600kJ and 5g total fat. Include as many vegetables and fruits as you can. l If business lunches are a part of your job, try to break the mentality that you need to ‘make the most of it’. When you get to the table, have a glass of water before you drink any alcohol (even better, skip the alcohol altogether) and order a lighter meal, such as a garden salad with grilled chicken or steak to keep you feeling satisfied.

Office or retail job


ating well when you’re working a ‘9 to 5’ job with limited time for breaks can pose challenges. The easy availability of tempting and unhealthy food, limited cooking facilities to make healthy lunches, and the need to grab something quick at lunchtime can mean it’s easy to end up eating more kilojoules each day than you need.

H SOLUTIONS l Work out roughly how much food you

need to eat during your working day, then pack it up to take with you. If you typically have lunch and two snacks at work, your daily food should include one or two pieces of fruit, at least one or two serves of vegies, some healthy 1 4 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

carbohydrates (grainy bread, crackers, rice, pasta) and some protein, such as fish, chicken or eggs. Most of us need one or two serves of dairy at work, too – try a skim latté, a tub of low-fat yoghurt or a slice of low-fat cheese on a sandwich. l Cook a little bit extra at night to make a tasty lunch the next day. Transform a roasted chicken dinner into the next day’s lunch by adding leftover chicken to a spinach or rocket salad with roasted vegies. Leftover mince from a chilli con carne or bolognese? Have it for lunch on a slice of grainy toast. l Have a desk drawer or locker stash of food. Store nuts, seeds, canned soups, microwaveable rice cups, canned tuna and salmon and individual tubs of chopped fruit in juice. Include chutney



orking shifts can be tough on your mental and physical health, so eating well is essential for feeling well. It can be difficult to know what to eat at what time of the day – and with ‘junk’ food often easy to access, maintaining a healthy balance requires a little bit of thought.

When you are working odd hours, don’t get hung up on the time of day but think instead about how you will get all the nutrition you need over 24 hours. In a day, this is what to aim for (the order of the meals will vary depending on the type of shift you are doing): ONE breakfast-style meal, eg: – cereal or porridge with skim milk and fruit – smoothie made with skim milk, low-fat yoghurt, fruit, nuts/seeds and oats ONE light meal, including some vegies, healthy carbohydrate and lean protein, eg: – chicken, couscous and salad – vegie soup with grainy toast and cottage cheese – eggs or beans on toast ONE main meal, eg: – spaghetti bolognese with vegies – chicken curry with vegies – roasted lamb with roasted vegies and greens – vegie-packed stew or casserole – grilled or steamed fish, sweet potato and salad ONE OR TWO small snacks, eg: – fruit and low-fat yoghurt – wholegrain toast and light peanut butter

Physical labour


hose who have active, physical jobs, face the challenges of being out all day, working over mealtimes or being stuck on site with limited cooking facilities and easy access to junk food and sugary drinks. The easy option is to grab food on the go. But eating that way makes it harder for your body to work efficiently and it’s more likely you will end up crashing when you get home. To avoid fatigue and get the most from your day, eating right is essential.


l Pack an esky or bag full of healthy

l Sit down for 10 minutes each week with

supplies for the day; containing: – one or two bottles of water – two pieces of fruit – a healthy lunch – leftovers, sandwiches, frittata, meat loaf, wraps, stuffed pita pockets or leftover stir-fry – one or two healthy, filling snacks such as cereal bars, soups, hard-boiled eggs, dried fruit & nut packs or tubs of low-fat yoghurt. l If your job is very physical, you are likely to be burning lots of energy every day. You need healthy, high-energy snacks to help keep you going. Keep these on hand at work: – a bag of oats and a packet of sultanas – if you have access to a microwave, porridge is a super-healthy breakfast or snack – a healthy muesli bar or nut bar (minus the choc coating!) – cans of reduced-salt soup, baked beans or spaghetti, and tins of tuna, salmon, sardines or mackerel – tubs of fruit in natural juice – nuts and dried fruit – liquid breakfast drinks

your shift schedule and look at the week ahead. Make a rough plan of what you might eat and what you need to buy, so it is easy to shop, even if you are tired. l Make sure the meal you have before you start your shift is packed with as much nutrition as possible. If you are working a night shift this will probably be a healthy dinner at home, then take a light meal and one or two light snacks to work and have breakfast when you get home. If you are working an early morning shift, you might try a protein-packed smoothie before you go, take a main meal and a snack with you and have a light meal or bowl of cereal when you get home. l As tempting as it is to dose up on caffeine, overdoing it isn’t helpful. Instead, keep your fluids up with skim milk, green tea, peppermint tea and water. l If you find yourself picking at food, chew sugar-free gum or drink water. If you can, brush your teeth during your breaks – this can help break the cycle of eating out of boredom.

– fruit bread (to toast at work) – high-fibre bran muffins l If you do have to buy food, head to the supermarket and get ingredients to build your own sandwich: bread rolls, shredded chicken or lean meat from the deli, and salad leaves. Or try ready-made tabouli; or green, pasta or roasted vegie salads from the deli section, then add shredded chicken. l At the bakery, choose bread-based items instead of pastry (they are likely to be lower in fat). Opt for a filled roll or sandwich made with grainy bread. l Choose water whenever possible and avoid sugary drinks. Sports drinks are generally for those doing very heavy labour who sweat heavily (particularly in the summer months). Sports drinks can have as much as 14 teaspoons of sugar in a bottle and as many kilojoules as a chocolate bar.

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ating unhealthy food every day when you’re in a sedentary job is a recipe for weight gain and heart problems. Like shift workers, truckies need to avoid the temptations of unhealthy food on the road by planning ahead and taking enough food for your journey. For those days when the plan falls apart:

l At the service station, buy lowfat yoghurt, chilled fresh fruit or cheese and crackers l At the bakery, choose filled rolls or wholemeal/wholegrain sandwiches l Keep a pack of muesli bars or other healthy snacks on hand (but out of sight).

Jan u ary 2013 • S h i n e M ag a z i n E 1 5

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Try these healthy dinner recipes that transform your leftovers into a nutritious working lunch. Food photography Carolyn Robertson

Soy maple beef on rice Serves 6 Hands-on time 20 min plus 20 min marinating time Dairy-free Diabetes-friendly

Baked salmon with roasted veggies Serves 6 Hands-on time 5 min Cooking time 30–40 min Diabetes-friendly Gluten-free

700g beef rump steak, excess fat removed, cut into chunks ¼ cup maple syrup cup reduced-salt soy sauce 1 tablespoon crushed fresh ginger cooking oil spray 2 red capsicums, deseeded, roughly chopped 2 cups chopped button mushrooms 4 cups broccoli florets 2 cups frozen peas, thawed 2 cups steamed brown rice, to serve

exclusive member offer! Subscribe to Healthy Food Guide magazine by 31 March 2013 to get your special Bupa 10% discount (over 24% off the retail price), and you’ll receive a free 5pm Panic booklet which has more than 30 popular, healthy, quick and easy meals ready in 30 minutes or less – perfect for weeknight meals in a hurry.

PLUS ...


3 cups (about 12) new potatoes, washed, cut into bite-sized chunks 2 tablespoons dill herb paste 2 tablespoons olive oil 6 x 125g boned salmon fillets, skin removed 6 cups mixed stir-fry vegetables 1 lemon, zested 4 tablespoons low-fat natural yoghurt

7 nights in fabulous Fiji

1 Preheat oven to 180°C. In a large bowl coat potatoes with herb paste and oil then place into a large, ovenproof dish. 2 Bake potatoes for 15–20 minutes, until tender. Remove from oven, then place salmon over potatoes and bake for a further 15–20 minutes, until salmon is cooked through. 3 Meanwhile, steam mixed vegies for about 5 minutes, or until heated through. 4 Serve each salmon fillet with vegies, lemon zest and 1 tablespoon yoghurt. TIP When you serve each meal, dish out the six portions so you’re not tempted to go back for more at dinner time – and you’ll have the right amount for the lunches too!

PER SERVE 1740kJ/416cal Protein 34.0g Total Fat 16.9g Sat Fat 3.0g Carbs 26.7g

Sugars 4.4g Fibre 8.9g Sodium 189mg Calcium 95mg Iron 3.2mg

1 6 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

1 In a medium-sized bowl mix beef, maple syrup, soy sauce and ginger until combined. Set aside to marinate for 20 minutes. 2 Spray a non-stick frying pan with oil and place over medium-high heat. Stir-fry beef with half of the soy marinade for 2 minutes until browned. Add vegetables and stir-fry for another 3–4 minutes, or until beef is cooked to your liking and vegies are tender-crisp. 3 Serve with rice.

PER SERVE (includes half cup rice) 1538kJ/368cal Sugars 12.6g Protein 36.2g Fibre 8.0g Total Fat 7.3g Sodium 567mg Sat Fat 2.5g Calcium 52mg Iron 5.0mg Carbs 35.0g

If you subscribe by 20 February 2013, you’ll be entered into the draw to WIN one of two 7-night stays in fabulous Fiji, staying in 5-star luxury thanks to our friends at the Outrigger on the Lagoon – Fiji and with flights courtesy of Escape Travel. Visit healthyfoodguide. to subscribe or call 1300 361 146. The Promoter is nextmedia Pty Ltd (ABN 84 128 805 970) of level 6, Building A, 207 Pacific Highway, St Leonards NSW 2065. Authorised under: NSW Permit No. LTPS/12/09125. Vic Permit No. 12/2801. ACT Permit No. TP 12/04142. SA Licence No. T12/2144. Visit www.mymagazines. for full terms and conditions.



od per folist Sushopping Are you familiar with your super foods? Super foods have a range of health benefits due to their nutritional content. Of course, there are many more than those listed below, but as a start – try adding these five to your shopping list and see just how easily they can be incorporated into your diet. by BUPA DIETI t IAN G e m m a C o s g r i f f


Why? Keep your heart healthy with omega-3 fatty acids found in oily fish such as salmon, tuna, blue eye travalla and sardines (among others). These omega3s can help prevent the development of heart disease. As a first step, aim to eat 150g of oily fish two to three times a week to meet the Heart Foundation’s recommendation.

How? Salmon is a great, fresh, summery meal choice. For dinner, grill some tasty salmon and vegetable skewers on the BBQ, or consider salmon patties as a healthy lunch option.





Why? It’s a fantastic source of protein and calcium – both of which are important for maintaining and building bone strength. Yoghurt can help keep healthy tummy bacteria happy. It’s also a great replacement for high fat cream or ice cream – just watch out for sugar that may have been added to maintain a good flavour. (Use FoodSwitch to check the label – au/foodswitch)

Why? A good source

Why? They contain

Why? A great natural

of vitamin C and beta carotene, which are good for strengthening the skin, and fibre for improving bowel and heart health. They also act as antioxidants which may help to prevent cancer. The other great thing about peaches, and most fruit in general, is that they’re low in energy (kilojoules or calories), making them a fantastic snack that can help with weight management.

the ‘phytochemical’ lycopene – a type of naturally occurring chemical promoted for the prevention of many health conditions, including some cancers, heart disease and high-blood pressure.

source of healthy fats – particularly monounsaturated fat. To aid in the prevention of plaque build-up in your arteries, it’s important to reduce your intake of saturated fat and replace it with mono- and polyunsaturated fats.

How? Enjoy low-fat

How? Take peaches

yoghurt as a snack, on your breakfast cereal or with your favourite dessert. You can even make healthier baked treats like banana and yoghurt muffins!

with you to the beach for a snack this summer, or toss them through a chicken salad.

How? Try your tomatoes as a homemade salsa with a barbecued fillet of tuna or barramundi, or simply take a punnet of cherry tomatoes with you when you’re on the move to snack on throughout the day.

How? Avocado is great in salads, pastas and on homemade pizzas, but is also a great spread substitute – smear some avocado on your toast with a little lemon juice and a sprinkle of pepper and you have a satisfying, filling breakfast.

NEED TO KNOW MORE? Check our website for more super foods at Jan u ary 2013 • S h i n e M ag a z i n E 1 7

Be familiar with your own triggers. Everyone’s are different. Some common triggers are pollen, pets and smoke. You can plan ahead if you know they’re around (eg stay indoors as much as possible when the pollen count is high). l See your doctor for regular check-ups so that you can work together to monitor your asthma.

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Q: What is an Asthma Action Plan? A: An Asthma Action Plan is a


Managing asthma

If you or a family member lives with asthma, it doesn’t have to take over your life. Follow our guide to help you keep it under control. by m e l a n i e h e a r s e


id you know around two million Australians have asthma? That’s about one in 10 people (both adults and children). People with asthma have sensitive airways. When exposed to certain triggers, the airways narrow, and this makes it hard to breathe. Key symptoms include shortness of breath, wheezing, chest tightness and a dry, persistent cough, particularly at night or early in the morning; or with exercise or increased physical activity. While lack of information or selfmanagement skills can increase the risk of worsening symptoms or lead to a severe attack, good asthma management is important for good health. Shine asked Michele Goldman, the CEO of Asthma Foundation NSW, for her tips on how to effectively manage asthma.

1 8 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

Q: What steps can I take to help manage asthma? A: Knowing what medication you need to take, how much, and when and how you should take it is vital to successfully manage your asthma. Your doctor will work with you to find the right medication - and regular check-ups to review your asthma plan are important too. The Asthma Foundation recommends the following: l Stick to your medication program even when you feel well. l Make sure you know how to use your inhaler properly – many people don’t. Your doctor, nurse or pharmacist can check your technique or see for yourself by watching the Foundation’s inhaler technique videos at l Follow a written Asthma Action Plan developed by you and your doctor. l The more you know about asthma, the better equipped you are to take control. Talk to your GP, call the Asthma Foundation Information Line on 1800 645 130 or download Bupa’s guide on managing asthma at

personalised summary of the best way to manage your asthma with medicines and self-management techniques. It has clear instructions about what to do if your asthma is worse, including when to change the amount of medication you take. It also gives you important information about when to see your GP or go to hospital for emergency medical help. If you don’t already have a plan, you can work with your doctor to develop one – a good start would be to use the plan at the back of Bupa’s Managing Asthma guide ( or the Asthma Foundation’s template plan ( action_plan.aspx).

Q: How can I prepare myself for an attack? What should I carry with me? A: Relievers are fast-acting medications that give quick relief of asthma symptoms, and everyone with asthma should carry one in case of an attack. If you find you need to use your reliever three or more times a week, other than before exercise, see your doctor as this suggests you may need to better manage your asthma.

how can we help? If you live with asthma, you might find our Managing Asthma guide helpful. This is one of nine guides that members can access on a range of different conditions including depression, back pain and diabetes. Find them online at or call us on 134 135 to get your copy.

s p i r it


Plus, purchase by 28 February and receive a Bupa travel adaptor kit #






Call us on 1800 440 590

Visit Drop by your local Bupa centre

Insurance issued by CGU Insurance Limited (CGU) ABN 27 004 478 371 AFSL 238291. Any advice is general advice only and does not take into account your individual circumstances. A Product Disclosure Statement (PDS) is available at and should be considered before making any decision on these products. Bupa Australia Pty Ltd ABN 81 000 057 590 is an authorised representative of CGU. Offer ends 28 February, 2013. #For full terms and conditions visit ^Limits and exclusions apply, please see relevant PDS for full details. 11144-01-13P

Jan u ary 2013 • S h i n e M ag a z i n E 1 9


Living life to the full by K a t i e L a n g m o r e

Working long hours to build your career and playing even harder thanks to a hectic social life? Read our tips on how to help you stay in good health when you’re burning the candle at both ends. 2 0 S h i n e M ag a z i n e • Ja n u a r y 2 0 13


uggling work and/or study and a frenetic social life is par for the course for many of us, with late nights and catch-up sleep-ins becoming the norm on your days off. So, if a hectic life and chaotic hours are taking their toll, how can you keep all the balls in the air and stay on top of your game? “We would never want to tell you not to have an active social life, or not to work hard, but if these aren’t managed well they can lead to ongoing stress, which has a major impact on your health,” explains Australian Psychological Society Senior Health Psychologist Dr Helen Lindner. Despite our reputation as a relaxed

nation, the Australian Psychological Society’s 2012 Stress and Wellbeing in Australia survey found that two in three Australians reported that their current stress levels are impacting on their physical health.

Take control of stress “It’s important not just to learn to cope with stress but to reduce it in your life,” says Dr Lindner. “Look at what changes can be made. Talk with your boss if you feel you can’t do so much overtime. Be assertive and realistic about time-management goals, and avoid procrastination by breaking tasks into manageable pieces – just tell yourself to do 10 minutes to start with.”

member discount Take time out of your busy schedule by indulging your senses with In Essence Aromatherapy’s product range, from pure essential oils, therapeutic balms, and skin and body care to scented candles and reeds. As a Bupa member, you can get 25% off all full price online purchases and free shipping on orders over $150. For more information, visit bupa.

“Being tired does play some sort of havoc with your health,” says Professor David Hillman, Chair of the Sleep Health Foundation and Head of the West Australian Sleep Disorders Research Institute. “It means you’re less vigilant, you’ve slower reaction times, you’re more irritable and less empathetic, so it makes you more difficult to live with, less functional and less safe. It can also drive people to eat more – the neuropathways that are related to appetite are also involved in sleep and tiredness.” Professor Hillman says you should be aiming for about eight hours sleep a night, with some people needing an hour or two less or more. “Many people think they need less but aren’t functioning nearly as well as they could.”

The benefits of power naps Thankfully, Professor Hillman recognises it’s not always possible to get enough sleep and says daytime naps and the odd weekend sleep-in can help if you’re getting less than you need at night. “Catching up on lost sleep is essential, so there’s nothing wrong with a bit of a sleep-in on the weekend or a 10- or 20-minute nap – any longer will get you into slow-wave sleep leaving you groggy,” he says. Professor Hillman continues, “It’s important, though, to keep to fairly regular hours or else the usual cues about when to go to bed and when to wake up become blurred and some people will suffer from insomnia as a result.”

how can we help? Learn more about the importance of sleep and how you can get more at:

How to… start and finish a busy day


The same can apply to exercise and meditation, adds Dr Lindner. “Just 10 minutes of meditation or walking can help reduce stress.” And try staying away from those bad habits that can actually increase your stress levels. “Stress and exhaustion can lead to self medicating – coffee to stay awake, alcohol to wind down, sleeping pills to get to sleep.” In terms of keeping up a busy social life without it impacting negatively on your mind and body, Dr Lindner suggests socialising in healthy ways instead. “Try organising a BBQ and footy game in the park. You can’t drink too much when you’re running around and it’s great for your health.” And exercise is great for a good night’s sleep – another thing that slips when we’re time poor and stressed.

Dr Lindner’s


tips to start the day well…

1 Have some water and a healthy breakfast.

2 Reflect on the day ahead and think of positive aspects – even if it’s just that it’s a sunny day. 3 Think of something you can get done that you normally avoid – tackle those linen cupboards or job application. 4 Do some stretches or a little bit of exercise – even if it’s just walking to the bus. 5 Don’t over-think tiredness or

other things in your life – if you wake up tired, remind yourself that you can catch up on sleep. Professor Hillman’s


tips for a good night’s sleep...

1 Try to keep regular hours and

get up at around the same time every day.

2 Before you go to bed, have a wind-down period that doesn’t involve television and computers (blue light suppresses the sleep hormone, melatonin, and exciting television stimulates the mind). 3 Keep the bedroom for sleep and relaxation, and make sure it’s dark and quiet when you hit the sack (darkness stimulates melatonin). 4 Avoid stimulants (eg coffee or energy drinks) several hours before going to bed and avoid using alcohol as a sleep aid. 5 Get out into the bright light

when you wake up to set your body clock for the day.

Jan u ary 2013 • S h i n e M ag a z i n E 2 1


What is it anyway?



fibre Do you get enough fibre in your diet? We look at why it’s so important to include in your diet. by A n g e l a T u f v e s s o n


ave you eaten enough fibre today? If you’re like most Australians, chances are you don’t know how much fibre you need each day, let alone whether you’ve chowed down on enough fibre-rich foods. For adults, at least 30g of fibre a day is recommended for good health for men and 25g for women, yet most people only eat about two thirds of the fibre they need.

Fibre is found in the indigestible parts of plant-based foods. Foods from animal products such as meat, fish, eggs and dairy contain no fibre at all. “There are two main health benefits that you get from fibre due to the two types of fibre that exist – happy bowels as well as happy hearts,” says Bupa dietitian Gemma Cosgriff. Insoluble fibre is the more well-known of the two – it helps keep the digestive system healthy by helping to prevent constipation, haemorrhoids, symptoms of irritable bowel syndrome and diverticular disease. Insoluble fibre can’t be digested in the small intestine like other nutrients and instead moves largely unchanged into the large intestine where it is fermented by friendly bacteria. It’s often called ‘roughage’ as it absorbs water to bulk up the contents of your bowel, making it easier to move through your digestive system. The other type, soluble fibre, keeps you regular by softening the contents of the bowel as well as helping to lower LDL (bad) cholesterol levels in the blood, which reduces the risk of heart disease. It can also help the body feel full after eating and can help stabilise blood glucose levels in people with diabetes.

Reap the rewards A healthy digestive system is the principal advantage of a high-fibre diet, but a fibre-rich diet is also linked to a reduced risk of some of our most widespread chronic conditions. The evidence that soluble fibre protects the body from heart disease – the leading cause of death in Australia – is very strong. For people with diabetes, enjoying a high-fibre diet can help manage the condition. “Having enough fibre in your diet can help with diabetes management because it can help to slow the absorption of glucose in the blood stream,” says Cosgriff. Research also suggests that eating a high-fibre diet reduces the risk of developing type 2 diabetes. If your goal is weight loss, fibre is a trusty ally. “When you’re eating high-fibre foods it slows down the speed at which the food goes through your digestive tract to keep you feeling fuller for longer,” says Cosgriff. And a high-fibre diet is said to be associated with a reduced risk of bowel and colon cancer.

Fibre-rich foods Lentils • Chickpeas • Four-bean mix • Brown rice • Wholemeal bread • Peas • Oats or muesli 2 2 S h i n e M ag a z i n e • Ja n u a ry 2 0 13

Here’s how you can meet the recommended daily intake of fibre Breakfast ½ cup natural muesli 5g Morning tea Banana or orange 2.5g Lunch Sandwich with 2 slices of wholemeal bread 4g (optional extras - ½ cup baked beans, cheese and avocado = 7.5g) (optional extras - apple or pear = 3.5g) Afternoon tea ¼ cup almonds 3.5g 1 tablespoon sultanas 0.5g Dinner Stir fry with: 1 cup cooked brown rice 2g Meat or chicken 0g ½ cup broccoli 2g cup carrots 1.5g ½ medium capsicum 0.5g ½ cup canned corn 2.5g Total Women 25g Men (with optional extras) 36g

Culinary choices What can you eat to boost your fibre intake? High amounts of fibre are found in wholegrain breads such as mixed grain, rye and sour dough; wholemeal cereals like oats, barley and brown rice; legumes (also known as pulses) including lentils and chickpeas; and fruits and vegetables. [See below for more fibre-rich foods]. However, gastroenterologist Professor Terry Bolin, President of The Gut Foundation, warns that not all vegetables are rich in fibre. “There’s a great deal of misunderstanding about fibre and where it comes from,” he says. “Many people believe that fibre comes from salad, for example, and almost none comes from salad. You need to know which vegetables are high-fibre. Peas, beans, broccoli and corn are good choices.”

too much fibre? It’s important to increase your fibre intake slowly, as a sudden switch can lead to abdominal pain and flatulence. What’s more, very highfibre diets of more than 40g a day have been linked with decreased absorption of minerals such as iron, zinc and calcium. So take it slow and aim for a healthy 30–35g daily. And remember to drink enough fluid when you eat more fibre than you’re used to – otherwise any additional fibre in your body can prevent you gaining the intended benefits.


Are you getting enough fibre?

Cosgriff says soluble and insoluble fibre-rich legumes are one of the most concentrated forms of fibre. “If you’re having soup, stew or minced meat-based dishes for dinner, add legumes, such as four-bean mix, chickpeas or kidney beans. This also means you’ll extend the meal in addition to getting that added fibre.” At breakfast time, swap cereals like cornflakes or puffed rice, for bran-based ones or muesli, and fruit juice for a piece of fruit, if possible with the skin left on (most of the fibre in fruit can be found in the skin). For lunch, switch to wholemeal or wholegrain breads and brown rice. And in between meals, snack on fruit, nuts or wholemeal crackers. If in doubt, read the nutrition panel on packaged foods. Children need 10g of fibre a day, plus an additional gram each year as they age. And Cosgriff suggests keeping the little ones interested with a new vegetable for dinner each night, adding legumes to spaghetti bolognese and serving high-fibre cereals at breakfast instead of high-sugar varieties. This is important as research shows our kids, like adults, aren’t eating enough fibre. “Many children have abdominal pain, constipation or diarrhoea that is largely linked with the fact that only one in 10 will have a high-fibre breakfast cereal a day,” says Professor Bolin.

Lentil bolognese Try this easy-to-make, high-fibre recipe for a nutritious mid-week supper. Ingredients Serves 4

1 cup brown lentils 1 brown onion 2 cloves garlic 200g mushrooms 2 zucchini 1 large carrot 2 sticks celery 2 bay leaves 1 tsp oregano 400g tin diced tomatoes 4 tbs tomato paste 2 cups water 1 tsp honey 1 tbsp soy sauce Method Lentils can be soaked in water for one hour before use. Drain soaking water from lentils, rinse well and drain again. Finely dice the onions and crush the garlic. Sauté the onions and garlic in a little water in a heavy-based medium saucepan until transparent and soft. Clean and cut the mushrooms into quarters. Wash and trim the carrot and zucchini and grate. Wash and trim the celery and slice finely. Add the lentils, mushrooms, carrot, celery, zucchini, bay leaves, oregano and water to the pan. Stir well and bring to the boil. Simmer, uncovered, until the lentils are tender (about 45 minutes). Stir occasionally to check there’s enough liquid and that the sauce is not sticking to the bottom of the pan. Stir in diced tomatoes and tomato paste. Bring back to the boil, stirring occasionally. Add soy sauce and honey, and adjust seasoning. Remove bay leaves. Mix the sauce with a hand-held blender if you would like it to be a creamier consistency. Serve with the pasta of your choice.

Read about how to get more fibre in your diet at

Source: Eat Well: Be Well – Recipes from The Gawler Foundation Kitchen

• Bran-based cereal • Broccoli • Artichoke • Corn • Pear, with skin • Apple, with skin • Raspberries • Brussels sprouts Jan u ary 2013 • S h i n e M ag a z i n E 2 3

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Making the gym count Congratulations! You’ve made

the decision to get fit, have joined a gym and… now nothing. Read our top tips on how to make the most of your gym membership.

by c h a r m a i n e y a b s l e y


our trainers are sitting there gathering dust, and your workout outfit is buried under a mountain of washing. Sound familiar? Don’t worry, you’re not alone. Our fitness industry is predicted to be worth around $3 billion this year. However, according to The Australia Institute, we’re wasting around $501 million on unused gym memberships and exercise equipment every year. It seems that despite our good intentions, we’re not working out, even

2 4 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

though we’re paying for it. “Gyms can be somewhat overwhelming at first,” says exercise physiologist Gina Ferraro. “Paying your membership is the easy bit, the difficult part may be getting into a routine and starting up. “All too often we leave time for ourselves – to exercise and to relax – at the bottom of our to-do list when really it should be one of our top priorities.” Luckily, Ferraro has come up with some helpful ways to make every cent of your membership count. l

z Load up your portable

z Get into a routine. “There’s no best time of the day to workout,” says Ferraro. “For some people, particularly women, getting to the gym before work and the demands of the day, is best. For others, after work is a good way to wind down. Figure out what is best for you. The most important thing is that you choose a time, or a class, you enjoy and stick to it.”

z Book a session with a

personal trainer. “Many people are unsure of what to do with the various pieces of equipment in a gym, and, more importantly, what their body needs are,” she says. “Talking to a trainer will ensure that your program is specialised for you, and your body’s needs.” Most gyms offer free personal training sessions when you join, so just ask.

Join with a friend. Find out if your gym has two-for-theprice-of-one offers, or ask to be paired with somebody of similar fitness level. “You’ll be more likely to turn up to your training session if you’ve promised a friend you would,” says Ferraro. “Plus, there’s an element of competition in there – who can run for the longest, or swim the fastest. As long as it’s healthy competition, it’s good.”


music player. It can be

tempting to mindlessly exercise while you're catching up on your favourite TV show, but you risk not pushing your full body 100 percent. “Exercising to music, especially motivational, uplifting music, is a great way to tune out the world and lose yourself,” says Ferraro. Studies by Professor Costas Karageorghis, from the UK’s Brunel University, found that exercising to music that mimics the beat of your heart means that you could exert yourself for 10 percent longer than usual. It’s believed that music stops you thinking of how tired you are, so you work out harder, and for longer.

z Mix it up. “Take advantage of the different types of classes on offer,” says Ferraro. “For instance, if you’re going to the gym five times a week, aim for three aerobic classes to improve your overall strength and toning, and two weights classes to improve bone density and support weight loss. Add in a yoga or Pilates class too, if you have time. Stretching is just as important as ‘feeling the burn’.” Speak to a personal trainer about which classes are best suited to your goals.

stay in shape and save

At Bupa, we have a variety of Member Discount Partner offers to help our members stay active at an affordable price. For more information, visit memberexclusives If you need a kick-start this summer, try the following offers:

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most ways to make the of your gym membership

Gym memberships Get a 20% discount on a 12-month membership fee at Goodlife Health Clubs. Get 15% off the flexible monthly membership fee at EFM Health Clubs. Save 5% on the current standard 12-month or flexible month-to-month membership fee at Fitness First. Weight Watchers Join 'Weight Watchers Online’ or ‘Weight Watchers Unlimited’ and get three free cookbooks worth more than $60.

Living Well Don’t forget – if you have extras cover, you may be eligible for financial assistance for your workout as part of our Living Well program. Available on selected Bupa extras products, Living Well helps cover the cost of health-related programs, such as gym memberships, and yoga and Pilates courses, from Bupa-recognised providers. To use your Living Well benefit, your doctor or recognised provider will need to fill out a form to confirm the program is medically necessary for your health. Find more information at

track your workout

need more help? Finding it hard to stay motivated to exercise? See our special feature on pages 4-7 for advice on setting and achieving your new year goals.

Make the most of your gym workout and stay motivated with our mobile exercise apps: Fitness app: Test yourself across four key areas: flexibility, balance, core stability and strength. The app can also suggest a personalised four-week plan, with your strengths and weaknesses in mind, to help improve your fitness. Running app: By entering just a few basic details (age, height, weight, etc), this app will help you set a personal running goal with an appropriate training program for your ability. Find these and other apps at

You Can do it If the gym isn’t your thing or you want an extra challenge, step outside and sign up to a Can Too endurance event. Bupa partners with this non-profit program to coach people such as Bupa member Justine (see page 13) in the lead-up to swimming and running events. Find out more and see the full list of upcoming events at

Jan u ary 2013 • S h i n e M ag a z i n E 2 5

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 Cable Beach, Broome, WA At the top end of Western Australia and not far from the Northern Territory border, Cable Beach stretches out for 22km in the sacred and remote Kimberley region. Watch the sky melt like honey across the water night after night and try out any of the unique holiday delights, from camping on the beach and dining on fresh ‘barra’ (barramundi) burgers to taking a sunset ride with camels along the sand. Accommodation options are plentiful: from five-star hotels to camping, with many holidaymakers heading to Broome in a four-wheel drive so they can easily explore the plentiful attractions including the Malcolm Douglas Broome Crocodile Park. Nearest airport: Broome



Australia has some of the most beautiful beaches in the world. So whether you’re looking for white sand, great surf or a gentle swim with the kids, leave your passport at home and explore our pick of amazing coastal locations. by l o u i s a d e a s e y

 Byron Bay, NSW

 Rosebud, VIC An oft-ignored jewel in the Victorian coastline, not far from the better-known Mornington and Sorrento, Rosebud beach is usually gentle enough for families to spend the day dipping in its warm, shallow waters. With plenty of camping spots nearby as well as the option of renting a house, Rosebud is an ideal Mornington Peninsula getaway. There are plenty of shops and amenities in Rosebud for self-contained accommodation options, or if you’re 2 6 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

Rosebud beach

looking for a bit more luxury, nearby Sorrento and Rye offer more options. For kids, a trip to the Ashcombe Maze is a must, while adults can relish a soak in the relaxing Peninsula Hot Springs (just a 10-minute drive away). Nearest airport: Tullamarine

VERY FEW placeS epitomise Australian surf culture more than Byron Bay, perched on the country’s most easterly point. Surfers gravitate to the region for the abundant breaks at The Wreck, The Pass and Wategos, where bottlenose dolphins flip and fly alongside. Surfing is definitely the biggest attraction of Byron but families with children can head to the milder waters of nearby Belongil Beach and Clarkes Beach for a calming paddle. Cheaper accommodation options are on offer at Brunswick Heads or Suffolk Park, with The Byron at Byron or The Atlantic offering luxurious possibilities. Ensure you rise early and head up to Cape Byron Lighthouse at dawn one day, and see the sun rise. You won’t regret it. Nearest airports: Ballina Byron and Gold Coast

How to stay healthy in the sun Health issues can throw a dampener on any holiday, so be aware of the following:


Beautiful Byron Bay in New South Wales

Slip, slop, slap, seek and slide: As we all know,

 Robe, SA

 Mission Beach, QLD Around 150km south of Cairns in the Tully region of Far North Queensland, Mission Beach is a small fishing village flanked by nearby tropical fruit farms and rainforests, and fast becoming one of our most recognised tourist destinations to rival the better-known Port Douglas. The beaches are postcard-perfect: think white sand and turquoise waters flanked by coconut palms, and the town is small enough to feel like a tropical island. Due to the high heat and humidity all year-round, water-based activities are plentiful. Mission Beach offers excellent snorkelling, boating, fishing, sailing, birdwatching and general lolling about on the sand. From resorts to caravan parks, there are accommodation options to suit a variety of budgets. Make sure you include a trip to the nearby Murray Falls and Jumbun Aboriginal Community. The Jumbun people also take private tours into the rainforest. Nearby airport: Cairns

If you’re after a beach sojourn away from the crowds and with milder days, the old fishing port of Robe in South Australia offers a quiet escape with stunning coastal views. Part of the Limestone Coast, Robe sits on Guichen Bay, roughly 350km south east of Adelaide. History enthusiasts will enjoy the dozens of historic buildings preserved from the 1800s, while foodies are catered for with loads of local cafés and eateries. Make sure you head out onto the cliff track between Long Beach and Robe for the best views of the coast. Or for a picnic to remember, pitch a rug on the beach and enjoy a freshly caught cray and a glass of white from the nearby Mount Benson wine region. Accommodation options vary from camping (four-wheel drivers can even drive on Long Beach) to friendly motels and hotels. Nearest Airport: Millicent

enjoy a worry-free bre ak As a Bupa member you’ll receive a 15% discount on travel insurance*. And if you take out a policy before 28 February 2013, you’ll get a Bupa car travel adaptor kit (so you can use your phone or music devices on your holiday road trips). Even if you’re only a few hours from home, travel insurance* can give you and your family peace of mind – whether you lose your luggage or have to cancel or reschedule your plans. For more information including terms and conditions, visit or call 1800 440 590. *Insurance issued by CGU Insurance Limited (CGU) ABN 27 004 478 371 AFSL 238291. Any advice is general advice only and does not take into account your individual circumstances. A Product Disclosure Statement is available at and should be considered before making any decision on these products. Bupa Australia Pty Ltd ABN 81 000 057 590 is an authorised representatives of CGU.

the Australian sun packs a punch, so ensure you load up on SPF 30+ sunscreen and re-apply every hour or so if you’re swimming or exercising. Also throw on a light long-sleeved shirt, sunnies with good UV protection and a hat, and where possible seek shade from the sun.

Bugs: Mosquitoes flock to wet areas and get bigger the more humid the weather, so stock up on sprays to ward off bites, particularly at night. Citronella coils can help if you’re camping, and ensure you shut the fly wire screen in your hotel room to keep bugs out. Heat exhaustion: Try to

shelter from the sun between 11am and 3pm, and don’t do strenuous exercise in the sun during these hours, when UV rays are at their most potent. Getting extremely sunburnt or simply spending all day without a hat on in the bright light can also cause heat exhaustion, particularly in children and the elderly. Heat exhaustion can bring on dizziness, a rapid pulse, headaches, nausea and, at worst, vomiting. If you think you have heat exhaustion, lie down in a cool, well-ventilated spot, drink cold water, loosen any tight clothing, sponge yourself with cold water, and seek urgent medical attention if you’re vomiting or you don’t cool down.

Jellyfish: Unfortunately, summer in Australia is also ‘stinger season’. If you’ve been stung, pour vinegar on the area (some beaches have vinegar bottles dotted along the beach for this reason) to make the poison inactive, apply some ice to the inflammation, and take an antiinflammatory such as paracetamol or aspirin for the pain. Don’t rub the sting or pour cold water on it. If symptoms are severe, seek medical attention immediately. Prepare to feel happy and healthy on your break with more travel advice at

Jan u ary 2013 • S h i n e M ag a z i n E 2 7

spirit s p i r it

While investigating what she thought were worsening symptoms of indigestion, Bupa member Michelle Lykokapis discovered she had stomach cancer. She talks about her long but life-affirming journey towards healing. by j o d i w i l s o n

My story 2 8 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

Finding her inner strength Dedicated to documenting her journey, Michelle started a journal on the very same day she was diagnosed. Pages and pages of reflections and affirmations tell her story – one of strength, surrender and determination. “I had to understand life differently and I knew I was capable of being a new ‘me’ no matter what the final outcome was going to be,” she says. Immediately after the diagnosis she was referred to a specialist surgeon who performed further tests to determine the type and severity of the tumour. Three

months of chemotherapy was prescribed as an attempt to shrink the tumour but unfortunately this failed. As a result Michelle had surgery to remove her stomach. Significant support from Bupa ensured Michelle could concentrate on healing instead of worrying about the financial side of her treatment. “I called Bupa to find out what my insurance covered and thankfully it covered a lot, including my ICU admittance after the operation. I was also partially covered for a hair wig – I lost my hair from chemotherapy – which

“I took the diagnosis not as a victim but as an opportunity for accelerated growth...” really made a difference to my recovery as I wouldn’t have been able to afford one otherwise,” says Michelle. “Six weeks after my operation I met with my oncologist who decided it would be best to have six weeks of chemotherapy and radiotherapy in the hope that any microscopic cancer cells left after surgery would be eliminated,” says Michelle.

Peace of mind “When something like this occurs to yourself or a family member you want to know that you can have fast access to the best possible team of doctors – without the financial burden,” says Michelle. “Bupa covered my pre-surgery chemotherapy, surgery, anaesthetist, ICU admission, hospital physiotherapy and nutritionist as well as a portion of my post-operative chemotherapy and weekly hospital admissions. To have received exactly the same treatment without Bupa’s assistance, my husband and I would have had to take out a large second loan on our mortgage.” Regardless of the enormous physical and mental challenges, Michelle has remained optimistic while she comes to terms with her new kind of ‘normal’. “I have had to face my own mortality, I’ve grieved about the organs I have lost and I’ve cried rivers over my children while they slept at night, determined to do everything possible so they grow up with a mother. I have come out of this experience more humble, more understanding, more aware of who I am, what I want to be and what I want to leave behind.”

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ife was wonderfully normal in early 2011 for stay-at-home mum Michelle Lykokapis. “I felt my life was pretty complete. We had a busy family life consisting of my two teenage stepdaughters and our two sons, the youngest of whom was about to head off to pre-school; an opportunity for some ‘me’ time,” says Michelle. Months earlier she had started taking medication for indigestion. Within a few weeks it had become significantly worse and required prescription medication from her GP. She also sought advice from her natural health practitioner and tried a liver cleanse and chiropractic-applied kinesiology. While her symptoms had eased over Christmas, they flared up again at the end of January. “By this stage no amount of medication eased the discomfort and my eating was severely compromised,” she says. In March 2011 she had a gastroscopy, an examination of the upper digestive system, that confirmed a large ulcer and a suspicious growth at the top of the stomach near the oesophagus. The surgeon took a biopsy (a tissue sample) and sent Michelle for a CT scan. Two days later she was attempting to comprehend a cancer diagnosis. “I was at a place in my life where I wondered what my purpose was. I knew that my life had brought me to this point for a reason. I took the diagnosis not as a victim but as an opportunity for accelerated growth and it was a chance for me to release any fear, anger and resentment,” she says.

Vital support network She describes the following weeks as the hardest of her journey – adjusting to the surgery and coping with the side effects of treatment required all of her energy. However, unwavering support from her family and friends made all the difference and Michelle will be forever grateful. “I watched in admiration at the incredible dedication and strength of my husband who took on the responsibility of the world without one complaint and I’ve witnessed the beautiful generosity of friends and strangers,” she says. From a medical perspective Michelle is clear of cancer but the next few years will require regular blood tests and CT scans to ensure it doesn’t return. “The surgeon has told me that if the tumour does not reoccur in two years then I have ‘kicked it’, and the oncologist said three years would be ideal. I have every intention of seeing my 43rd birthday!” says Michelle.

How we can help We support our members through the tough times, especially if you need to go to hospital. Our Going to Hospital guide aims to help you navigate the health system and take the pressure off so you can focus on your recovery. Get your copy at goingtohospital, from your local Bupa centre, or call us on 134 135.

find out more For more information about stomach cancer and the organisations that offer support to patients and their families, visit: • • • partialtotalgastrectomypatients

Jan u ary 2013 • S h i n e M ag a z i n E 2 9

R it IT sS pP iI r

the joy of

singing There’s a reason why singing talent shows are so popular on TV. We take a closer look at the emotional, mental and social benefits of singing. by j e s s i c a g a d d

30 S h i n e M ag a z i n e • Ja n u a r y 2 0 13


lance at today’s TV guides and you’ll see they’re jam-packed with singingbased entertainment – The X-Factor, The Voice and Glee being just three hugely popular examples. It all goes to show that while these days we’re less likely to stand around the piano for an old-fashioned Sound of Music-style family sing-along, people do still really enjoy singing – even if it’s only in the shower or the car. No matter how you choose to do it, there’s evidence that any singing in your life is a good thing. Though you’re probably not consciously aware of it when you’re belting out Bohemian Rhapsody into your hairdryer, singing delivers a host of physical and emotional

benefits including increased heart rate and improved breathing, lung capacity, posture and mood. And while singing alone is good, singing with others can be even better.

Singing builds community “To some extent, technology has removed us from singing – you can hear such good singing at the press of a button, so we sing less ourselves,” says Professor Jenny Sharples, psychologist and Executive Dean at Victoria University. “But singing ourselves connects us to a different part of our brain. It gives us pleasure. When we’re part of a larger group where voices soar together, that’s even better. It’s a way of improving our wellbeing.” Professor Sharples is co-author of a 2011

Stress buster The breathing techniques promoted by singing are also useful for counteracting stress. “Have you ever noticed that when you’re stressed you hold your breath?” Professor Sharples asks. “Singing helps with stress relief, because it’s very good for managing breathing, which helps with anxiety and panic. If you’ve ever tried to sing and be stressed at the same time, you’ll find it’s difficult.” Well or unwell, singing is an important part of life and brings joy and good health to people of all ages. Professor Sharples says the feel-good factor associated with singing will continue to attract the attention of researchers, psychologists and social workers. “Singing and wellbeing is a new area of research, but it will grow,” she says. “If you think about it, we sing at funerals and birthdays and all sorts of meaningful social occasions. It’s an important part of how we socially connect. When you’re singing with others, you’re part of something bigger than yourself.”


promotion activity, with benefits such as increased self-confidence, empowerment, wellbeing and interpersonal skills, and lowered feelings of isolation, depression and anxiety. “Group singing can help with problems,” Professor Sharples says. “Our research looked at wellbeing generated by singing, but there is research around how singing can help with difficulties – a classic example is the Choir of Hard Knocks, made up of homeless people.” Colin Slater OAM, a former opera singer and the founder of Sing Australia (a nationwide network of singing groups open to everyone) says the power of singing to build community was recognised by the Federal Government. In 2007, they provided funding for Sing Australia to establish singing groups in drought-affected communities. This attempt to help make people feel good by providing emotional support and relief paid off – Slater says that many farmers from these areas, initially reluctant participants, have become some of the most devoted members of the Sing Australia groups.

Singing is good for your health

Well or unwell, singing is an important part of life and brings joy and good health to people of all ages. research project conducted by the Wellness Promotion Unit at Victoria University and funded by VicHealth, which examined ‘group singing’ and its associated health and wellbeing benefits. Generally, group singing is quite informal, where anyone is welcome and no preparation is required. The report concluded that group singing is a powerful personal and social health

“Singing also has physical benefits,” Slater says. “When you sing, your posture and breathing is different to when you speak. It’s like a sport. And just as in playing sport, singing promotes mental and physical fitness; it creates endorphins and it leaves you feeling uplifted and energised.” A physical activity involving the lungs and respiratory muscles, singing – and the increased control of breath that’s associated with it – is believed to be beneficial for everyone, from expectant mothers (helping them to prepare for labour) to people with asthma, lung disease and respiratory disorders. Asthma sufferer and Sing Australia member Lady Geraldine Currie, aged 85, says that singing has done her the world of good. “All my life I’d sung, and then for one reason or another, I didn’t sing for a while,” Lady Currie says. “And then I was diagnosed with late-onset asthma. I joined a singing group, and saw immediate benefits. Singing has improved both my lung capacity and my breathing. It’s a wonderful social outlet too. I get an enormous amount of pleasure from singing – it makes you feel good.”

Find your voice 1 Join a local singing group – check with your local council about what’s available in your area or try Sing Australia, which doesn’t require auditions or musical experience.

2 Sing along to films such as Grease or The Rocky Horror Picture Show at Moonlight Cinema in most state capitals.

3 Belt out some classics in the privacy of your own home with a karaoke game. 4 If you’re feeling brave, get on stage at a karaoke bar. The National Karaoke Championships hold heats in all states. 5 Kids can enter the Australian Children’s Music Foundation’s annual national songwriting contest.

Jan u ary 2013 • S h i n e M ag a z i n E 31

s p i r it

I call them. Being an athlete, you generally train year round but if you don’t take time occasionally for yourself, it can be very difficult.

Do you have any indulgences? Ha, yes I do! I love to eat good food and drink nice wine at the end of a hard day. There really is nothing nicer especially if I am around people that I love, in Australia. When I am overseas I kind of crave that.

You carried the Australian Flag at the Opening Ceremony of the London 2012 Olympic Games. What did that experience mean to you?


Lauren Jackson

She’s the local girl from Albury who carried the flag for Australia at last year’s Olympics and is recognised as one of our greatest-ever female basketball players. Lauren Jackson reveals how she stays healthy on the road. What are your current sporting commitments? Currently I am playing with the Canberra Capitals in the Australian women’s league. Then I will head back to the US and play with the Seattle Storm if my body is 100 percent fit and ready to play.

You divide your time between a number of different countries – how do you stay healthy on the road and not let the constant travel take its toll? The travel takes its toll for sure, and as you get older it becomes harder to manage your body and keep it moving correctly. I have to stretch a lot, get massages, anything and everything to keep my muscles loose so as to avoid injury. Also maintaining a weights program 32 S h i n e M ag a z i n e • Ja n u a ry 2 0 13

throughout the year helps to keep me strong – whether I am in season or on a break, it is important to stay strong. I also drink a lot of water and try to eat well – during the season I crave carbohydrates to keep me loaded with energy.

I guess knowing I can’t play forever and my career will soon be over is a motivation. But the passion and the enjoyment I get out of the sport when I’m at the top of my game is what really motivates me to be the best I can be.

What are your goals – both for your health and career – for 2013?

What is your number one top tip for keeping healthy?

Get my body completely healthy to take on the next phase of my career. And, to keep plugging away with school [Lauren is currently studying for a degree in Gender Studies through Macquarie University in NSW].

You lead a very hectic schedule – how do you stay motivated to keep fit and healthy?

Mental breaks or ‘soul time’ as

“Leading the Australian team into the Opening Ceremony was a dream of mine and I never thought it would come true.”

That really was the greatest honour I have ever had. Leading the Australian team into the Opening Ceremony was a dream of mine and I never thought it would come true. It was one of the best moments of my life and I will cherish it forever.

What would your advice be to anyone who wants to follow in your footsteps and take up a career in sport? To have as much fun with it as humanly possible. Sport is a wonderful thing as it keeps you healthy, connects you to new friends and keeps you active in communities. Train hard but always have fun.

What are the philosophies you try to live by? I just try to be a good person. I do what I can to help people and try to stay true to myself. I am so lucky I was raised in the family I was, I hope that I can be half the person that both my parents are.

Use three phrases to describe yourself Um, that’s a hard one: low key and shy; country girl; extremely passionate.

The beginning of a new year is the perfect opportunity to start afresh. If another year has rolled by and you still face a desk piled high with paperwork, wardrobes full of clothes you don’t wear, or you’re in a job you hate; then it’s time to take control.

Professional organiser Carol Posener says: Mostly As “You’re already uber organised, meaning most jobs probably don’t take you long to do – it’s easier to pay bills or put washing away when there isn’t a stack of mess on top of them to deal with first.”

ss pp ii r r it it

Time to get organised

Posener’s tips? delegation – the beauty of having things so well organised is that it’s easy for others to help you out (a cleaner can do the floors without spending three hours sorting through surface mess first.) l Reward yourself – this helps keep motivation high. l Practice

by MEL h e a r s e

Take our quick quiz to see where you stand, then see our advice on how to help make it happen for you. 1 You enjoy taking lots of photographs on holiday. When you come home, do you: A Immediately download your images and order a digital photo album online so that you can treasure your memories. B Post a few images on Facebook and aim to sort them all out on a rainy day. C Do nothing and have a stack of memory cards with great holiday snaps gathering dust somewhere.

2 You check the mail box and bring in a mixed pile. Do you: A Open them all, filing bills into your payment tray to action on your designated bill payment day, and immediately throw out unwanted junk mail. B Open the interesting looking letters and stack those that look like bills on the bills pile.

3 Your dream job has just been emailed to you. Do you:  A Immediately apply – your CV is always up to date and the letter writes itself. B Update your CV and email your previous boss for a reference. C Set out to find your CV...

4 You open your wardrobe to put away new clothes. Do you find: A A rack sorted by colour, clothing type and all in the right size. B A mixed bag of styles and colours, most of which fit (and a few sentimental keepsakes). C No idea – it all fell on top of you!

5 You and your partner/friends are planning a holiday together and can’t make up your minds. Do you: A Make a wish list of what you all want to get out of the holiday and book it straight away. B Have a quick look online and don’t get around to booking anything until the last minute. C Randomly start looking at catalogues and dreaming about a month in Europe and what you’d do if you won the lotto…

Mostly Bs “You’ve got it pretty together, but a bit more attention to detail could save you time.” Posener’s tips? do the ‘five-minute jobs’ as they pop up – those jobs that take less than five minutes to do, like wiping down a sticky kitchen shelf or emptying a full rubbish bin. One is quick to do, but let them pile up and suddenly you have an hour’s work. l Have a checklist – avoid jobs slipping through your fingers by writing a list at the start of the day of the priority tasks you need to achieve. l Always

Mostly Cs “You have a lot to do!” Posener’s tips? a list of all you need to achieve, then break each one down into smaller tasks and start chipping away at it – checking off the finished jobs can boost motivation. l If it all seems too much, a professional organiser or life coach can give you tips and tricks to make organisation a little easier for you. l Make

need ide as? Visit the Australasian Association of Professional Organisers at

C Open none, leaving those that look like bills or junk mail in the letterbox.

Jan u ary 2013 • S h i n e M ag a z i n E 33


why not kick-start 2013 by committing to a healthy challenge that supports a worthwhile cause at the same time?



Febfast 1-28 FebRUary

Australia’s Healthy Weight Week 20-27 January

Get support and motivation to kick-start healthy eating habits in 2013. Hosted by the Dietitians Association of Australia, the 2013 campaign encourages Australians to achieve and maintain a healthy weight

Give up alcohol this month to raise money in support of young people experiencing alcohol and other drug-related problems. 3 February

THE Sydney morning Herald

Cole Classic

This ocean swim, from Shelly to Manly beaches, raises money for more than 600 charities. FEBRUARY

Ovarian Cancer Awareness Month

During February why not host an ‘Afternoon Teal’ with family, friends or colleagues to help increase awareness of ovarian cancer and raise funds for support and research.

MARCH Dive In. Help Out More than 100 YMCAmanaged pools countrywide will simultaneously host Australia’s biggest pool-based swim to raise funds for programs in each centre’s local community.

World’s Greatest Shave

14-17 March

Get sponsored to have your head shaved (or coloured) for the Leukaemia Foundation’s annual event.

34 S h i n e M ag a z i n e • Ja n u a r y 2 0 13

THE Sydney morning Herald half marathon/ GREAT OCEAN ROAD MARATHON FESTIVAL

Bupa partners with Can Too to provide training for these events – visit, 13 May 13 May Mother’s 24 May

Australia’s Biggest Morning Tea You can host an event anytime throughout May or June. Join in to support the fight against cancer.

Day Classic

A national walk or run that raises money for the National Breast Cancer Foundation.

JUNE 24 March

11 March

19 may

Brisbane Twilight Running Festival The Twilight Run includes half marathon and 10km options that take participants under the moon and stars through St Lucia. Bupa partners with Can Too to provide training for this event – for more information, visit

24 March

Herald SUN

15 June City Mile Dash

23 June MS Brissie to the Bay

Cancer Council NSW hosts this annual fun run on the picturesque shores of Sydney Harbour. A one-mile speedrace challenge, the City Mile Dash is a great way to pass your lunch hour while supporting the fight against cancer in men.

Brisbane’s biggest charity bike ride offers a number of routes from a family-friendly 10km around the city’s riverside to a challenging 100km course out to Wellington Point and back – all to raise funds to help people living with Multiple Sclerosis.

CityLink Run for the Kids

Red Nose Day

Thousands of runners take over the streets of Melbourne for this annual, family day out.

Join in the fun by raising money for SIDS and Kids to provide much-needed funding for research and support services for those affected by sudden infant death syndrome (SIDS).

28 March

Ride2School Day

Ride2School day encourages children to become more active and healthy in and out of school. Children participate by walking, riding or scooting to school.

29 June


6-7 July

Blackmore’s Sydney Running Festival

gold coast airport marathon

Taking in some impressive surrounds, this event includes marathon, half marathon, 10km, 5.7km and ‘junior dash’ race options. Bupa partners with Can Too to provide training for this event – for more information, visit 4 August

Brisbane Running Festival

The streets of Brisbane play host to a raft of running events from a 2.2km kids’ challenge to a full marathon. 4-12 August

Winter Sleepout

The sleepout raises funds for and awareness about homeless Australians by encouraging people to leave the comfort of their homes and spend one night as a homeless person to see how difficult it really is.




Jeans for Genes Day 3 August

Join the millions of Australians who slip on their favourite jeans and donate or buy a badge to raise muchneeded funds for children’s medical research.

With options for everyone, including a marathon, half marathon, 9km run and a family run, the festival takes in some of the city’s most spectacular and historic landmarks including the Harbour Bridge and Opera House. Bupa partners with Can Too to provide training for this event – for more information, visit


OCTOBER Bupa Around the Bay 20 October Australia’s largest mass participation cycling event sees thousands of cyclists take to this scenic Port Phillip Bay route to raise money for the Smith Family.

Movember 1–30 November

1-31 October October

16 October


Ride2Work Day

Funds raised help Life Education educate young Australians on the dangers of alcohol abuse.

Ride2Work Day is a great excuse to ditch the car or public transport. general/ride2work

Girls’ Night In The Cancer Council Australia’s Girls’ Night In is an opportunity to gather all your female friends, family, colleagues and neighbours for a night of fun that also helps raise money for breast and gynaecological cancer research and support services.

Movember is an annual fundraising event that started in Australia and which has taken off around the world. Mo Bros start Movember clean shaven and have the remainder of the month to grow and groom their moustache while at the same time highlighting men’s health issues, specifically prostate cancer and depression in men.

Jan u ary 2013 • S h i n e M ag a z i n E 35

KEEP YOUR EYES ACTIVE THIS SUMMER Summer is an active time of year and contact lenses may help make it easier for you to get fit and have fun. Visit your local BLINK Optical store today to make sure you’re prepared for summer with contact lenses. BLINK Optical is a part of Bupa, which means only Bupa members are entitled to: ¡

Up to $100 OFF all fashion frames#


NO GAP range of glasses & contact lenses*


20% OFF all sunglasses & non-standard lenses#

# Not in conjunction with any other offer. *Subject to level of cover. Annual maximums and waiting periods apply. Blink Optical (Bupa) Pty Ltd ABN 24 126 819 154.

NO GAP cONtAct LeNses fOr BuPA memBers*


For your nearest store call 1300 664 142 or visit

Shine magazine - Jan 2013 - Young Singles & Couples  

This is the January 2013 young singles and couples version of Shine Magazine - Bupa Australia's member publication.

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