The Camberwell Citizen - Issue #19 - WELLBEING ISSUE

CITIZEN

YOUR GUIDE TO EVERYTHING LOCAL

THE RIGHT DIET

Why more Aussies are turning to eating plans tailored to their dietary needs

PROBIOTIC POWER

Discover how probiotics help restore the gut’s natural balance

‘GLIMMERS’ KEY TO BETTER MENTAL HEALTH

Find out how tuning into micro moments of joy inspires a state of happiness

PLUS CATCH UP ON WHAT’S HAPPENING IN CAMBERWELL JUNCTION

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• THE RIGHT DIET

More Australians are turning to eating plans tailored to their individual dietary needs. Find out why.

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• PROBIOTIC POWER

LETTER FROM THE EDITOR CONTENTS

Discover how probiotics help restore the gut’s natural balance and play a key role in the function of your stomach.

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• ‘GLIMMERS’ KEY TO BETTER MENTAL HEALTH

Find out how tuning into glimmers – micro moments of joy – can return us to a state of calmness and happiness.

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• WELLBEING READS

From practical guides for living your best life to delicious recipe collections, these are the books to improve your wellbeing.

10 • CAMBERWELL CATCH-UP

Catch up on what’s been happening in the Camberwell Junction precinct.

To celebrate health and wellness, we’ve dedicated this issue of The Camberwell Citizen to everything wellbeing.

Our main feature The right diet looks at why our diet is a huge piece of our health puzzle. Rather than jumping on the latest food fad, more Australians are turning to eating plans tailored to their individual needs. This story looks at different diets and how they cater to specific health outcomes.

Do you include probiotic foods in your meals? In Probiotic power, we share how probiotics help to restore the gut’s natural balance and have been shown to relieve the symptoms of IBS, boost immunity, and reduce inflammation. You’ll also find tips on how to include more probiotics into your diet.

Have you noticed the change in your mood when you hear your favourite song at the shops? What about when the perfect parking spot opens up right when you need it? In an age where our nervous system is constantly bombarded with negative stimuli, tuning into these micro moments of joy can return us to a state of happiness. Learn more in our story ‘Glimmers’ key to better mental health

When it comes to improving your health, there’s no better companion than an informative book to inspire new ways of doing things. From practical guides for living your best life to delicious recipe collections, we share the books to improve your health in Wellbeing reads

I hope you enjoy the reads in this special wellbeing issue.

Sharon Green Editor

EDITOR

Sharon Green

CREATIVE DIRECTOR

Steve de Niese

JOURNALISTS

Seanna Cronin

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THE RIGHT DIET

What we eat is a huge piece of our health puzzle, but finding unbiased and well-researched nutritional information can be challenging.

Rather than jumping on the latest food fad, more Australians are turning to eating plans tailored to their individual needs.

Known as tailored or niche diets, these plans can address digestive issues, ethical concerns or weight management and are usually created by a nutritionist or dietitian.

“I think tailored diets are definitely becoming more popular, especially by people who are serious about making long-term investments in their health,” said Teri Lichtenstein, an accredited practising dietitian and director of Food Bytes.

“Anyone can download a generic diet plan off the internet, but this is unlikely to be successful in the long-term as it won’t cater for the multitude of factors that go into a successful way of eating for life.”

Here are some examples of tailored diets that cater to specific dietary needs and lifestyle choices:

PALEO DIET

The paleo diet is modelled on the foods our prehistoric ancestors consumed before grains and dairy were produced through small-scale farming.

The paleo diet includes fruit, vegetables, eggs, lean meats, fish, nuts and seeds, and oils derived from fruits and nuts.

Grains, dairy, refined sugar, starchy vegetables and highly processed foods are all off limits.

According to Dietitians Australia, there isn’t much research to support the paleo diet. While many of the foods found in the modern paleo diet are recommended in the Australian Dietary Guidelines, excluding whole food groups can put people at risk for nutrient deficiencies.

KETO DIET

Short for ketogenic, the keto diet involves eating very few carbohydrates and higher amounts of fat. Drastically reducing carbs puts your body into ketosis, a metabolic state in which the body uses fat for energy.

A standard keto diet is typically made up of 70 per cent fat, 20 per cent protein and 10 per cent carbs, but there are variations such as a cyclical, targeted or high protein keto diets.

The keto diet focuses on the healthy fats found in meat, fish, eggs, nuts, certain oils and full-fat yoghurt and cheeses.

While it has been shown to be a more effective way to lose weight than a low-fat diet, keto is generally not recommended as a sustainable, life- long diet.

“The ketogenic diet may be used to rapidly lose weight for an occasion, however it should not be used as a long-term diet solution, as the thyroid function can be affected when used long-term,” said Meg Suda, clinical nutritionist at Alimenta Nutrition.

“Ketogenic diets have impacts on sex and stress hormones that influence the menstrual cycle and fertility (in women).”

LOW CARB/ATKINS DIET

This diet is high in protein and fat, and restricts carbs but allows for more of them than the keto diet.

Popularised in the 1960s by cardiologist Robert Atkins, the diet has four phases. The first phase cuts carbs drastically, and focuses on protein and water intake. The second phase increases carbs through high-nutrient foods like vegetables, some fruits and nuts.

The third phase, when you are close to your goal weight, reintroduces starchy vegetables and whole grains. The fourth and final phase is lifetime maintenance.

The Atkins diet isn’t recommended for people with certain health conditions or for women who are pregnant or breastfeeding. However, in some cases, the diet has been shown to lower the risk of type 2 diabetes and heart disease.

LOW FODMAP DIET

This therapeutic diet has a very specific purpose – to alleviate the digestive symptoms of irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).

FODMAP stands for the five most common short-chain carbohydrates, or sugars, that trigger the symptoms of IBS: Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

A low FODMAP diet is not sustainable long-term. It is designed in stages to firstly eliminate high FODMAP foods and then reintroduce one food at a time to identify the ones that trigger symptoms. A more sustainable diet can then be designed around a person’s individual tolerances.

Examples of high FODMAP foods include dairy and wheat-based products, beans and lentils, and certain fruit and vegetables.

“Essentially, the purpose of this diet is to reduce the aggravation of the digestive system so that the digestive system can repair,” said Ms Suda.

“It is important to not self-diagnose these conditions and go on the low FODMAP diet as lots of foods that are considered high FODMAP, such as garlic and onion, contain powerful antioxidants such as allicin, quercetin and other sulphurous compounds that have several health benefits.”

GLUCOSE DIET

This approach to nutrition is centred on balancing blood sugar levels. Scientists have recently discovered how chronic high glucose can contribute to not just diabetes but hormonal imbalances, polycystic ovarian syndrome, cancer, dementia and heart disease.

It’s not just about cutting out sugary foods, although that’s good too. As detailed by biochemist Jessie Inchauspe in her popular book Glucose Revolution, the order in which we eat food also has a profound effect on our blood glucose levels.

By eating high-fibre foods such as salads first, then protein and finishing with carbohydrates, it’s possible to avoid blood glucose spikes.

The downside to this diet is that it can lead people to consume food and meals that only stabilise their blood glucose levels, thereby compromising overall nutrition intake and worsening their metabolic health. As such, it’s important to seek professional advice before engaging in this diet.

VEGAN/PLANT-BASED DIET

There is a broad spectrum of plant-based diets ranging from the Mediterranean diet and semi-vegetarian to being a vegetarian who eats eggs and dairy or a vegan who eats no animal products.

Getting all or most of your nutrition from plants and grains has been shown to reduce the risks of chronic disease, type 2 diabetes and certain cancers.

“The latest research suggests that a plant-based diet contains high fibre, vitamins, minerals and phytochemicals that reduce oxidative stress and cell damage which may lead to lowering the risk of cancer,” said Ms Suda. There are environmental and ethical reasons for reducing or eliminating meat as well, but Ms Lichtenstein stresses this type of diet should be undertaken with expert guidance.

“Cutting out animal foods can cause deficiency in certain nutrients, especially B vitamins, and a dietitian can make sure that a person is not missing out on any key nutrients for optimal health,” she said.

A DIET TAILORED TO YOU

It’s important to consult with a professional such as a dietitian or nutritionist before making drastic changes to your diet.

“We look at the body in a holistic way and consider the individual’s age, gender, genetics, ethnicity, personal medical history and life stages to come up with the best treatment plan that aligns with the individual’s health goals,” said Ms Suda.

“One diet that works for one person may be detrimental for another because we are all different.”

A dietitian will also take into account your work and family commitments, budget and cooking knowledge.

And of course, no diet will deliver the desired results if it’s too restrictive and doesn’t include the foods you love.

“One of the most important questions a dietitian will ask is what foods a person does or doesn’t enjoy,” said Ms Lichtenstein.

“Taste should always be a number one priority for any dietary choice as if you don’t like any of the foods recommended in a generic diet plan, you won’t stick to it for very long.”

Image: Jason Briscoe/Unsplash

PROBIOTIC POWER

Trillions of microorganisms call your digestive system home. This diverse community, also known as gut flora or gut microbiome, plays a key role in the function of your stomach and intestines.

When the balance of this community is disrupted by illness, treatment or poor lifestyle habits, it can lead to a range of health issues.

Probiotics help to restore the gut’s natural balance and have been shown to relieve the symptoms of IBS, boost immunity, reduce inflammation and aid in weight control.

These ‘good’ or ‘friendly’ bacteria and yeasts are found in a variety of foods that can be incorporated into your everyday diet.

YOGHURT

Yoghurt is one of the world’s most widely consumed fermented products. But when it comes to probiotics, only some types of yoghurt contain live bacteria. Make sure to check the label for active cultures, such as Bifidobacteria and Lactobacillus. There are hundreds of ways to incorporate yoghurt into your diet, from dips, salad dressings and smoothies to a simple bowl of yoghurt with fruit and honey.

KOMBUCHA

While it has gained popularity in recent years, this fermented tea – made by adding bacteria, yeast and sugar to green or black tea – has been consumed for thousands of years. Kombucha contains several types of lactic acid bacteria as well as B-complex vitamins. To get the probiotic benefits, make sure you buy raw or unpasteurised kombucha. You can drink kombucha on its own, or add it to smoothies or dressings.

SAUERKRAUT

This fermented cabbage dish has major health benefits beyond those of fresh cabbage. Thanks to the bacteria that grow during the fermentation process, unpasteurised sauerkraut is packed with probiotics that increase your gut’s ability to absorb vitamins and minerals. Sauerkraut pairs well with meats including sausages, hot-smoked salmon and corned beef. It can also easily stand in for olives or pickles on a cheese platter.

PICKLES

When it comes to probiotics, not all pickles are equal. Pickles fermented in brine contain much higher levels of beneficial bacterial than quick pickles made in vinegar. Luckily, it’s still simple to make your own fermented pickles – you just need more time to let fermentation work its magic. The tangy taste of pickles cuts through the richness of meat and dairy, making them a great addition to sandwiches, burgers and potato salad.

MISO

A versatile condiment from Japan, miso is a thick paste made from fermented soybeans and koji rice culture. Miso is a rich source of manganese and vitamin K, and probiotics help to give miso its distinct umami flavour. Widely consumed in miso soup, miso paste can also be added to sauces, stocks, spreads and dressings. It can even balance out the sweetness in desserts – think miso-caramel apples or miso butter biscuits.

KEFIR

Similar in taste to a thin yoghurt, this fermented drink is made from cow, goat or sheep’s milk. Thought to have originated in ancient Turkey, Kefir contains about 60 species of probiotics. While it’s naturally low in lactose, there are dairy-free versions available. Like yoghurt, kefir has a sour taste and can be used in smoothies, in place of sour cream in salad dressings or mixed with cereal or fruit.

‘GLIMMERS’ KEY TO BETTER MENTAL HEALTH

Have you ever noticed the change in your mood when you hear your favourite song at the gym or the shops?

What about when the perfect parking spot opens up right when you need it?

Or there’s one dress left on the sale rack and it’s your size?

Taking note of these everyday blessings can have a big impact on your outlook and overall wellbeing.

In an age where our nervous system is constantly bombarded with negative stimuli, tuning into these micro moments of joy can return us to a state of calmness and happiness.

WHAT ARE GLIMMERS?

Glimmers are cues, either external or internal, that make us feel joyful, peaceful, calm, safe, connected or grateful. Basically, glimmers are the little things that make you feel good.

Glimmers can be things, people or places and they vary from person to person. They remind us of the beauty in life and help to soothe our nervous system.

According to Deb Dana, the clinical social worker who coined the term in her book Polyvagal Theory in Therapy, glimmers are “small moments when our biology is in a place of connection or regulation”.

HOW DO GLIMMERS DIFFER TO TRIGGERS?

Glimmers are the opposite of triggers. Triggers alert our body to potential threats, causing the release of stress hormones and mobilising our fightflight-freeze-fawn response.

Being able to identify and quickly react to threats helps to keep us alive, but when we are exposed to too much negative stimuli, it can dysregulate our nervous system.

Glimmers, on the other hand, have a soothing effect on our central nervous system. They tell our brain that we’re safe and we can relax.

“Glimmers are kryptonite to our triggers,” said clinical psychologist Dr Carly Ymer.

“As humans, we are wired to detect negativity or threat and so our nervous systems are often activated or wired.”

HOW CAN GLIMMERS HELP REGULATE YOUR NERVOUS SYSTEM?

Glimmers stimulate the ventral vagal system, also known as our social engagement system, which is our state of safety. It’s also referred to as our ‘rest and digest’ response, as this is when we feel grounded and open to learning.

“Purposefully looking for and engaging in glimmers can help us stay regulated by releasing feel-good hormones and neurotransmitters into our body,” said Dr Ymer.

“For example, noticing how the sun’s rays feel on your skin when you step outside can evoke pleasant thoughts which in turn releases pleasant feelings, calming an activated nervous system.”

By practising daily gratitude as glimmers, we not only regulate our nervous system in the short-term but improve our overall wellbeing too.

“Practising this daily can create a habitual thought-feeling cycle that can actually boost your overall mood and experience of life,” said Dr Ymer.

“Finding appreciation in the mundane of life, and being thankful for basics like health, safety, family and friends helps us feel calm and settled in the life we have. This can lead to overall positive psychological wellbeing by creating and maintaining a state of contentment, as opposed to thoughts and feelings of lack or negativity.”

HOW TO IDENTIFY YOUR GLIMMERS

In the hustle and bustle of everyday life, it can be easy to miss glimmers. Identifying them starts with tuning into our body’s cues and turning this awareness into a regular habit.

“Notice your own glimmers by being aware and present when you feel your body come into calm or pleasantness,” said Dr Ymer.

“What happens to your body, your breathing, your posture? Take note of where you are, who you are with or what you are doing. Lean into the feeling and indulge in it for a bit.

“This practice will record in the mind that this is a glimmer and you’ll want to feel more of it. The mind seeks pleasure and so will look for more glimmers. And so on, until it becomes habitual and you find and feel glimmers often, and in abundance.”

GLIMMERS

• Feeling safe and secure

• Internal feelings of joy and calm

Stimulates ventral vagal system (feeling seen/heard/understood)

Operating in the comfort zone (positive outlook/ready to learn)

• Simple, daily blessings

TRIGGERS

• Sensing a threat or danger

Negative feelings of stress or anxiety

Stimulates the dorsal vagal or sympathetic system (fight/flight/ freeze/fawn)

Operating in the panic zone (fear/shutdown, disassociation)

• Reminders of previous trauma

WELLBEING READS

From practical guides for living your best life to delicious recipe collections, these are the books to improve your health and wellbeing.

THE HEALTH HABIT

By Amantha Imber

Drawing from the latest scientific research, Dr Amantha Imber offers a practical guide to breaking unhealthy habits and creating your own personalised action plan for achieving better health. She breaks down the latest research on how to get fit, eat well and sleep better, and explains the behavioural science that helps us make changes that stick for good.

HEALTHY MADE SIMPLE

By Ella Mills

Bestseller Ella Mills, of Deliciously Ella, is back with more than 75 plant-based recipes devoted to making healthy eating easier amid modern life’s many demands. Each simple and colourful recipe takes less than 30 minutes to make, contains a maximum of 10 ingredients, has no more than five steps, and is packed with flavour and nutritional goodness.

LIFE SKILLS FOR A BROKEN WORLD

By Ahona Guha

Psychologist Dr Ahona Guha shares her framework for how to cope, thrive and still feel hopeful for the future. From managing heartbreak to coping with death and anxiety, Dr Guha combines techniques from a range of therapeutic modalities to provide practical, evidence-based answers to existential questions. She demonstrates how to apply psychological skills to live a more tranquil, joyful life.

WHEN THINGS DON’T GO YOUR WAY

By Haemin Sunim

Haemin Sunim returns with his essential book of Zen wisdom for modern living. The Zen Buddhist teacher provides simple but powerful insights for navigating life’s challenges and finding solace in loss, rejection, uncertainty and loneliness. Through his beautiful illustrations, insightful stories and contemplative aphorisms, Sunim helps us reframe our mindsets and develop emotional agility.

FEEL-GOOD PRODUCTIVITY

By Ali Abdaal

It turns out the secret to productivity isn’t discipline or hard work; it’s joy. In his debut book, productivity expert Dr Ali Abdaal reveals how to achieve more by finding joy in what you do. He introduces the three energisers that underpin enjoyable productivity, the three blockers we must overcome to beat procrastination, and the three sustainers that prevent burnout and help us achieve lasting fulfilment. If you can make your work feel good, then productivity takes care of itself.

CAMBERWELL CATCH-UP

There has been plenty of activity taking place in Camberwell Junction in recent months and lots in store for the coming weeks.

ENJOY AUTUMN IN CAMBERWELL JUNCTION

Autumn is a wonderful time to be out and about in Camberwell Junction, taking a stroll through Melbourne’s leading shopping precinct for food, fashion and lifestyle. Here’s how to enjoy the best of it:

EMBRACE AUTUMN FASHION

JOIN US AT CAMBERWELL-BEING

Come along to CamberWELL-BEING on Saturday, May 25 – an annual event that celebrates the diverse range of health and wellness businesses in Camberwell Junction. We’d love for you to join the fun!

Follow the Wellness Trail by starting at CamberWELL-BEING HQ (located at Camberwell Fresh Food Market, rear entrance via Market Place) where you can check in and collect your Wellness Passport.

The passport will guide you to participating health and wellness businesses on the trail where you can get it stamped. These businesses will host special events and have exclusive offers available on the day.

When you’re done on the trail, return to HQ by 2pm with your stamped passport for the chance to win from a huge prize pool, including personal training vouchers, free fitness classes, beauty treatments and health consultations.

Details: camberwellbeing.com.au

CELEBRATE MUM THIS MOTHER’S DAY

Don’t forget that Mother’s Day is coming up soon and will be on Sunday, May 12. With more than 400 stores across Camberwell Junction, it’s easy to find the perfect gift for your mum. Treat her to books, flowers, fashion, a salon voucher, or get the family together for brunch at a cafe.

For a full list of businesses visit: camberwellshopping.com.au

This autumn you’ll be seeing red – in its deepest, richest forms! Burgundy, plum and red wine are the shades adorning fashion stores in Camberwell Junction. Statement denim pieces will also be front and centre, as well as textured garments like soft faux leather and chunky knit jumpers.

FOCUS ON HEALTH AND WELLBEING

As the days get cooler, it’s tempting to ease up on those long walks or daily runs, but in Camberwell Junction, there are some great ways to maintain your health and fitness in autumn. The precinct is home to worldclass yoga and Pilates studios, gyms, and HIIT centres featuring the latest equipment and workouts.

ENJOY SEASONAL FOOD

A new season always brings with it an abundance of fresh produce. Head to Camberwell Fresh Food Market to find beans, carrots, potatoes, eggplant and mushrooms – which are all back on the menu. Home-made pizzas and pies will always spark joy in your family and friends, and quiches and tarts are great mid-week delights. Otherwise, head to a local cafe or restaurant to find hearty soups and curries, or dishes featuring baked figs, rhubarb and apples, served with a healthy dollop of cream, for a satisfying autumn dessert.

ACCESS LATEST OFFERS AND NEWS

Once a month we send out an email newsletter that shares latest offers, competitions, local news and ‘Meet a Trader’ stories. It’s a great way to stay up to date on everything happening in Camberwell Junction. Sign up at camberwellshopping.com.au

SHOP SPOTLIGHT

Highlights and happenings in the Camberwell Junction shopping precinct.

For stylish and high-quality glasses that effortlessly blend fashion and functionality, be sure to visit Bailey Nelson.

SHOP NEWS

AMOURA SPA & BEAUTY

Salon Studios, Studio 10, 149 Camberwell Rd

EMMA MAY PHOTOGRAPHY

1/199 Camberwell Rd

Amoura Spa & Beauty offers relaxation massages, pregnancy massage, and in-spa facial treatments. Owner Sheridan has run a business as a freelance make-up artist since 2002 and is a qualified and practising beauty therapist who previously worked at Australia’s largest day spas.

ARYA INDIAN GROCERY

522 Riversdale Rd

New to Camberwell Junction, Arya Indian Grocery is a speciality retailer that sells Indian grocery items. Pop in store today to find all your Indian grocery needs.

BONBONS BAKERY

727 Burke Rd

Bonbons Bakery is now in Camberwell Junction. Baking fresh every day, the store sells a range of cakes, cream buns, doughnuts, mousse desserts, pastries, and quality coffee.

BUPA DENTAL

555 Riversdale Rd

Bupa Dental has moved to 555 Riversdale Rd. The business offers services including dental assessments, scale and polishes, fillings, cosmetic dentistry and dental reconstruction. Call to book an appointment: (03) 9103 2450.

CAMBERWELL FRESH FOOD MARKET

519 - 525 Riversdale Rd

Market MUNCHkins runs every Thursday from 10.30am – 11.30am at Camberwell Fresh Food Market. Perfect for pre-school children, the activity aims to create fun experiences with food.

CLUB AMPM

469 Riversdale Rd

There's a new Pilates studio in town and they want you to join the club! Club AMPM offers full-body dynamic reformer and hot mat Pilates open to all levels, with options to dial it up or down.

Emma May Photography is photography studio based in Camberwell Junction that offers maternity, newborn and family photography. The business offers in-studio shoots and location sunset shoots.

HERS LUXE

825 Burke Rd

New to Camberwell Junction, Hers Luxe is a beauty salon that offers manicures, nail art, nail repairs and eyelash extensions. Hers Luxe believes that every woman’s beauty deserves to be celebrated.

MARK L HAIR

Salon Studios, Studio 14, 149 Camberwell Rd

Mark L Hair is now based at Salon Studios. Mark is a certified Wella Colour Expert Salon and offers bespoke hair colour and styling services with a focus on suitability and wear.

THE MODERN FURNITURE STORE

347 Camberwell Rd

The Modern Furniture Store now offers a home styling service to guide you in your decor choices. There are a range of packages to choose from so enquire at the Camberwell Junction showroom or call (03) 8849 0325.

YO-BAR

618 Burke Rd

Yo-Bar has opened in Camberwell Junction. The store sells premium self-serve acai, macqui and frozen yoghurt bowls. Visit the store to satisfy your sweet tooth.

Camberwell Catch-up is sponsored by the Camberwell Centre Traders Association

Love flowers and coffee? Victoria’s Flower Garden and Cafe seamlessly blends the beauty of nature with the joy of coffee.

Indulge in steak perfection at Sam’s Bar & Grill, served with their famous potato galette and seasonal greens.

Join

WELLNESS TRAIL

SATURDAY, MAY 25

11am to 2pm

HEALTH

Pre-register and get a FREE tote bag!*

While stock lasts