To do all the things you did, To be teacher, nurse and counselor
To me, when I was a kid. How did you do it all, Mum Be a chauffeur, cook and friend? Yet find time to be a playmate, I just can’t comprehend. I see now it was love, Mum
That made you come whenever I’d call, Your inexhaustible love, Mum And I thank you for it all.
Happy Mother's Day to all the Mums, Grandmas, Aunties and Mum–like figures. Thank you for all that you are, and everything you do! You are so adored!
trading as On the Coast Publications ABN 52 212 212 482 PO Box 3251, Bateau Bay NSW 2261
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Contributors
Mia Eddy, Sam Woods, Jordi Woods, Sophie Doyle, Dorian Mode, Lydia Thorpe, Sarah Tolmie, Selina Chapman, Sam Saava, Carin Clegg, Dr Georgia Page and Diana Arundell onthecoastpublications.com.au
BY SAM & JORDI WOODS
Trend Alert TRACKSUITstyling
The tracksuit–styling trend is the new take on the popular activewear trend of seasons gone. This winter, elevate your sneakers with non–exercise items to create a more styled look. This trend has the comfort of exercise gear but with a more chic, put–together style that can take you from coastal coffee dates to a day in the city.
Tracksuitstyling101:
To create an effortless outfit the secret to this trend is to not try too hard, but always ensure you add an element of glamour or an unexpected twist to your sporty pieces.
Dressingtip:
This elastic waist style of pant can be baggy so always consider your body balance and the style that is best for you. If you are quiet slim in the legs opt for a style that is slightly tapered, if you have a fuller upper thigh, ensure you don’t go too wide at the base of the pant, as it could make you look “blocky” from hip to floor. Always consider what you wear on the upper half of your body too. For a more fitted silhouette, a casual blazer works well and for a more loose silhouette, a sweater or layering a tee over a knit jumper can be flattering.
Howtostyle:
Layer a long sleeve top under a slogan tee and team it with your track pants.
Reverse the relaxed styling and wear a sweater back with a tailored pant or textured skirt (tulle, chiffon, leather etc).
Team elastic waist, semi baggy exercise pants with a blazer and tank. Perfect for relaxed office or casual work meetings.
Invest in coloured sneakers.
TIP: buy a sneaker that is for the gym or exercising but saved for your daytime outfits. This way your sneakers will always look clean and not too worn in.
Adorne yourself with a statement accessory, neck scarf or layers of fine chains as this will elevate your style and ensure you don’t look like you are in your around–the–house tracksuit.
Opt for a neutral with this trend and instead of black or navy track pants try this season’s hues of chocolate, burgundy and red.
Mix textures and combine silk, leather, fleece, lace and knitwear together to take your tracksuit styling to a whole new glam level.
Enjoy experimenting and introducing some sporty style into your wardrobe this winter with this ever–so–comfy trend.
Vibrantly yours, Sam & Jordi Woods
Understanding styling and fashion is one thing. Having a super natural flair for making everyday people look incredible is another. Once you’ve met Sam & Jordi Woods, it’s hard not to catch their infectious passion for dressing to match your own lifestyle, personality and charisma. Through their consultancy ‘Vibrant Concepts’, Sam & Jordi have transformed the lives of thousands. Let Sam & Jordi show you how to look and feel fabulous every day at their Style Studio in Erina – learn the art of illusion dressing, colour matching, styling, translating fashion trends and savvy shopping with their unique VC Signature Styling Systems and services that are truly personal and really work! To contact Vibrant Concepts phone 0425 221 676
UNLOCKING THE BENEFITS OF THE DOWNSIZER CONTRIBUTION
BY SOPHIE DOYLE, RETIREMENT AND FINANCIAL AGED CARE SPECIALIST
Are you thinking about downsizing your home? There is a great government incentive that might just make your decision a little easier. It's called the Downsizer Contribution, and it was designed to help older Australians make the most of their retirement savings while freeing up larger homes for younger families. Let's dive into what this means for you and how you can take advantage of it.
What is the Downsizer Contribution?
Introduced in July 2018, the Downsizer Contribution originally allowed individuals aged 65 and over to make a personal superannuation contribution of up to $300,000 using the proceeds from the sale of their home. The age limit was reduced to 55 on 1 January 2023. This contribution can be made regardless of other voluntary contributions you might be eligible to make under existing rules. The best part? You can make this contribution even if you're over 75, provided you've owned your home for at least 10 years and it was your principal
residence at some point. You don’t need to currently have a super fund either.
Eligible home/dwelling
To make a downsizer contribution, an individual or their spouse must have disposed of an ownership interest in a dwelling located in Australia. The definition of 'dwelling' for this measure excludes caravans, houseboats, and other mobile homes.
How does it work?
Here's a quick rundown of the key points:
Eligibility: You must be 55 or older and have owned your home for at least 10 years.
Contribution limit: You can contribute up to $300,000 from the sale proceeds of your home. If you're part of a couple, you can each contribute up to $300,000, making it a total of $600,000.
Timing: The contribution must be made within 90 days of the settlement date of your home sale.
No work test: There's no requirement
to meet the work test, and you're not restricted by total super balance rules.
A few important considerations
While the Downsizer Contribution offers many benefits, there are a few things to keep in mind:
Sale proceeds: If the sale of your home is less than $300,000, you can only contribute the amount of the sale proceeds into superannuation. You can't "top up" the contribution with funds from other sources.
Social security impact: If you're of age pension age and receiving social security benefits, be cautious. The full value of your family home is exempt from both the Income and Assets test for social security purposes. However, any remaining sale proceeds (after purchasing a new home) will be assessable, regardless of whether the funds are contributed into super or not. This could result in losing some or all of your age pension benefits and access to the pensioner concession card.
Case study: Jeff and Helen
Let's take a look at a real–life example to see how the Downsizer Contribution can impact your financial situation.
Jeff and Helen, aged 80 and 76 respectively, have owned their home for 35 years. Their home is valued at $1.4 million, which is exempt from social security assessment. Jeff has an account–based pension worth $350,000, and Helen has one worth $105,000. They also have $5,000 in a cash account.
If Jeff and Helen sell their home for $1.4 million and buy a new home worth $800,000, they can contribute the remaining $600,000 into their respective super accounts under the downsizing scheme ($300,000 each). They then commence new account–based pensions from this new money and draw the required minimum annual payments.
Impact on age pension benefits
Before downsizing, Jeff and Helen's combined age pension was $34,437, and their total income was $65,310. After downsizing, their total income increased to $69,873, but they lost access to any age pension benefits and the pensioner concession card. This may not be the outcome they wanted, as concessions from the senior's card were an important factor for them in retirement. However, they may qualify for the Commonwealth Seniors Health Card.
Final thoughts
The Downsizer Contribution is a valuable tool for older Australians looking to boost their retirement savings and make the most of their golden years. However, it's essential to consider the potential impact on your social security benefits and overall financial situation before making any decisions. Consulting with a financial adviser can help you navigate the complexities and make the best choice for your unique circumstances.
So, if you're thinking about downsizing, take a closer look at the
Downsizer Contribution. It might just be the key to unlocking a more comfortable and financially secure retirement.
As a licensed financial adviser and Accredited Aged Care Professional™, I have the experience and expertise to help you sail through your retirement years with confidence, clarity, and peace of mind.
If you would like to discuss a Downsizer strategy, please contact Sophie on 02 4325 0884 or sophie.doyle@morgans.com.au
Sophie Doyle (AR#000470612) is a Retirement & Aged Care Specialist at Morgans Financial Limited (Morgans
/
Sophie is passionate about helping people over 55 make informed decisions that empower them to step confidently into the next phase of life. She specialises in creating personalised financial strategies tailored to each client’s lifestyle, aspirations, and risk tolerance—enabling them to live a life full of meaning, purpose, and peace of mind. Disclaimer: While every care has been taken, Morgans Financial Limited makes no representations as to the accuracy or completeness of the contents. The information is of a general nature only and has been prepared without consideration of your individual objectives, financial situation or needs. Before making any decisions, you should consider the appropriateness for your personal investment objectives, financial situation or individual needs. We recommend you see a financial adviser, registered tax agent or legal adviser before making any decisions based on this information. Current at 11 April 2024.
AFSL 235410
ABN49 010 669 726).
GETTING STARTED WITH HOME CARE
Why a local provider like Adssi makes all the difference
Maintaining independence, safety, and quality of life becomes increasingly important as we age. Many seniors on the Central Coast are choosing to stay in their homes longer, with the right support to make it happen. If you’re considering home care for yourself or a loved one, understanding how to get started and why a full–service provider like Adssi is a wise choice can make all the difference.
Starting your home–care journey
Accessing home care services begins with My Aged Care, the Australian Government’s central hub for aged care support. Registering with My Aged Care is the first step if you or a loved one needs assistance – a little help around the house, personal care, or nursing and allied health services.
After contacting My Aged Care, you’ll undergo an assessment to identify your care needs. Depending on your circumstances, you might be eligible for entry–level services through the Commonwealth Home Support Programme (CHSP) or more tailored assistance via a Home Care Package (HCP) (from 1 July 2025, the Home Care Package program will transition to the new Support at Home program).
Navigating these changes can seem overwhelming, but that’s where a local, experienced provider like Adssi can truly make a difference. Adssi is here to help you understand the process and develop a personalised care plan that adapts to you under the new system, ensuring you receive the proper support now and in the future.
Why choose a full–service, local provider like Adssi? When seeking home care, it’s essential
to choose a provider who can meet your immediate needs and adapt alongside you over time. Adssi offers a comprehensive range of services, making it an ideal partner for your home care journey.
From basic assistance, like domestic help, lawn and garden care, and home modifications, to more complex nursing, personal care, and respite services, Adssi provides it all. As your needs evolve, you won’t need to start afresh with a new provider. You’ll have a reliable, local team that knows you and can adjust your care to fit your lifestyle and goals.
A helping hand for you and your family
Accessing home care can be life–changing, not just for seniors but also for their families. Having the proper support allows carers to take a break when needed and ensures seniors can continue enjoying social activities, outings, and the comforts of their homes.
Whether you’re just starting to explore your options or are ready to build a comprehensive support plan, Adssi is here to help. Their team is prepared to guide you through the process, coordinate the services you
Navigating
changes
can
seem
overwhelming, but that’s
where a local, experienced provider like Adssi can truly make a difference
need, and assist you in staying active, independent, and safe – now and into the future, allowing you to live your best life with care at home.
Call 1300 578 478 or visit adssi.com.au to learn more about our services. Live your best life with care at home.
Visit myagedcare.gov.au or call 1800 200 422.
Adssi In-Home Support adssi.inhomesupport
Tumut
A PALINDROME PACKED WITH CHARM A river runs through it
WORDS BY DORIAN MODE PHOTOGRAPHY BY LYDIA THORPE
“The sights, sounds, and smells of the bush, with its brilliant sunshine and invigorating breezes, make my blood tingle.”
So wrote Miles Franklin, Tumut’s most famous literary daughter. And who am I to argue with such a vivid account? But there’s more to this lower Snowy Valleys gem than breezes and birdsong. Tumut is a town steeped in rich history, nestled in natural splendour, and, yes, it’s a palindrome. Like Glenelg or Budgewoi (okay, just seeing if you’re paying attention). And in autumn, Tumut dons her finest colours as avenues of deciduous elms transform into a golden canopy, their leaves cascading like nature’s confetti.
STAY: ELM COTTAGE
Our home base is Elm Cottage, a tranquil retreat just 10 minutes out of town. Like sports broadcasters, travel writers aren’t supposed to have favourites, but I’m outing myself here. Elm Cottage has crept into my soul. Perched above the Goobarragandra River (The Goob), the property boasts several new improvements. Sculptures dot the grounds, adding a touch of whimsy to the already serene setting, with unique artworks blending seamlessly into the natural environment. These thoughtful additions make Elm Cottage not just a place to stay but a destination unto itself.
For those craving a bit of luxury, the cottages feature spacious, well–appointed interiors with modern amenities, ensuring a comfortable stay while still maintaining their rustic charm. A newly installed EV charging station makes Elm Cottage eco–conscious, a forward–thinking touch for travellers looking to minimise their footprint.
If you’re travelling with four–legged companions, it’s wonderfully dog friendly. The dog–safe balconies mean your furry friend can take in the breathtaking views alongside you without a care in the world.
However, for fishing tragics like me, Elm Cottage is bliss on a stick – or fly rod. The new steps leading down to the river, complete with a rest seat halfway, make accessing the water easier than ever. And what a river! The private stretch of the Goobarragandra is perfect for fly–fishing, though I’d describe fly–fishing as an expensive and highly inefficient way to catch fish. Still, standing in the cool waters, watching birds and wildlife as the world drifts away, there’s nothing like it.
FISHING TALES AND COFFEE STOPS
Breakfast in Tumut starts at the Coffee Pedaler, a bustling café with coffee so good it's worth writing home about. Fuelled by caffeine, I head to the local fishing and camping store to chat with David, the owner, about the state of the river. “Too many cormorants,” he
says, referring to the birds colloquially known as “shags” (English slang for copulating). It’s not the greatest sales pitch for a fishing store, but it’s honest, and it adds to the quirky charm of Tumut. In gratitude, I buy another fly rod I don’t need.
A SHORT DRIVE TO ADELONG
Twenty minutes from Tumut lies Adelong, a sleepy town with a golden past. Its gold mill ruins are arguably the best–preserved in Australia, an open–air museum that whispers tales of fortune seekers and hard labour. There is a senior–friendly walk right down to the falls. In town we stumble upon Antiques Madam Curios, and later a delightful antique shop in the old Adelong hospital, just steps from the falls. It’s the sort of place you can lose yourself in, discovering treasures from another time.
SWEEPING SUCCESS
Back in Tumut, we visit the Tumut Broom Factory, a family–run operation for three generations. Andrew, the third–generation broom maker, regales
Elm Cottage
Tumut is a place that feels like a beginning, a restorative escape from the chaos of modern life, and a celebration of everything that makes rural Australia so remarkable.
us with stories of the trade as he makes brooms and I pick out transport for my mother–in–law. Practical and transportable, it’s the perfect souvenir. The factory is a living testament to craftsmanship, an antidote to mass production. And it’s right across the road form the Tumut info centre.
MUSEUMS AND MILES FRANKLIN
I adore country museums as they tell you so much about the town. The Tumut Museum holds fascinating artefacts from the area’s past, including items related to Miles Franklin, who was born nearby. Having lectured in creative writing at uni, the paying homage to the doyen of Australian literature, is a must for me. It’s here that Tumut’s history really comes alive, connecting the dots between the natural beauty of the region and the people who’ve called it home.
CONCLUSION
Tumut is a place where the past and present meet in perfect harmony. It’s a town of quiet charm, where rivers run clear, gold mill ruins whisper stories, and the air is rich with the echoes of literary giants like Miles Franklin. Standing by the Goobarragandra River,
watching the water shimmer in the late afternoon sun, I’m reminded of Franklin’s words: “To know the beauty of the country is to know the beginning of all things.”
Tumut is a place that feels like a beginning, a restorative escape from the chaos of modern life, and a celebration of everything that makes rural Australia so remarkable.
FACT BOX
Elm Cottage, just 10 minutes outside Tumut, offers luxury self–contained accommodation with modern amenities and spacious interiors. Perfect for anglers and nature lovers, it features a private stretch of the Goobarragandra River, dog–safe balconies, and eco–friendly touches like an EV charging station. Recent upgrades include whimsical sculptures and riverside steps with a rest seat halfway, making it an ideal retreat for relaxation or adventure. Prices range from $255 – $283 per night. Visit https://www.elmcottage.com.au for details.
Curtains are making a stylish return to Australian homes –and it’s easy to see why. At Premier Shades on the Central Coast, we’re seeing more and more customers rediscover the beauty and practicality of curtains. They bring warmth, softness, and a timeless look that suits any home.
While blinds and shutters are still popular and practical, curtains offer a unique touch of elegance. They’re not just a way to cover your windows – they’re a feature that can completely transform a room.
Comfort and style that works for you
Curtains are fantastic for improving comfort in the home. Blockout curtains help keep the heat out in summer and the warmth in during winter, making your home more energy–efficient and comfortable all year round. They’re also great for darkening a room, which is perfect for shift workers or anyone who enjoys a restful nap during the day.
Sheer curtains are another popular option, allowing natural light to filter in while still providing privacy. Many of our customers love layering sheers with blockout curtains, shutters or roller blinds, giving them flexibility with light control and styling.
Easy to use – motorisation available
Today’s curtains are designed with ease of use in mind. We offer smooth–gliding tracks that make opening and closing your curtains effortless. And for those who want even more convenience, we offer motorised curtain systems. With the push of a button – or even through a remote or smart device –you can open and close your curtains without lifting a finger. It’s a great option for hard–to–reach windows or anyone who wants to simplify their day–to–day living.
Custom–made for your home
Every home is different, which is why we custom–make all our curtains to fit perfectly and suit your style. We offer a wide range of fabrics, colours, and heading styles – from modern S–wave to classic pinch pleats. Whether you’re after something bold and modern or soft and traditional, we’ll help you find the right look.
Our team will visit your home with samples, take precise measurements, and guide you through the selection process. Once you’ve made your choice, we take care of the rest –including professional installation.
A simple way to refresh your space
Curtains are one of the easiest ways to refresh a room. They add texture, warmth, and a finished look that makes your home feel more inviting. Whether you’re updating one room or the whole house, curtains are a stylish and practical choice.
Call Premier Shades today to book your free in–home consultation, or visit our Wyoming showroom to see our curtain range in person. We’ll help you find the perfect curtains to suit your home, your needs, and your lifestyle.
Premier Shades @premiershades556 premiershades www.premiershades.com.au
PREMIER SHADES – AWNINGS
Matters oflife & love
BY SARAH TOLMIE
DearlyBeloved
I can really hear the hurt and frustration in your words. Maybe I can hear an unspoken “but what about me?”, or “I am here, why doesn’t he reach out for me?”. Or it could even be, “I have worries and fears too, but I don’t have the luxury to be so selfish”. These would be valid and legitimate reactions, and yet, if they were voiced that way, I am sure there would be conflict. However, if they are not voiced somehow, the resentment will brew.
It may take different forms and manifestations but the mid–life moment happens to many, many people, and not just men. And not just at mid–life. In my couple therapy practice I work with many couples at crossroads, crises and transition points in their lives that create relationship tension, conflict, confusion and resentment. This can be unwanted, or even wanted, changes in health, career, finances, relationship etc.
When it becomes most problematic is when couples can’t talk about it and share their feelings and experiences together. This can lead to unilateral decisions being made and actions taken that don’t consider, consult and care for the other.
In every and any relationship dynamic there is always an ongoing and natural
READER QUESTION:
“I think my husband is having a classic ‘mid–life crisis’. He is unhappy in his work. Looking at distractions. Taking up cycling even! I am just waiting for the sports car. I feel distant from him and angry. Any advice?”
tension between the needs of each individual and the shared needs of the couple. Add to that energetic allocation, the needs of the children and greater family unit, and you can see how it becomes a delicate ecosystem of continual change, negotiation and prioritising.
When we arrive at mid–life, what can often happen is our time frees up. Children are older, work and career might be more comfortable, and suddenly we can think about ourselves again. As we stare down the next half of our life, a ‘reckoning’ can take place. “Am I happy?” “What’s next for my life?”.
What I remind my couples is that they have a dual responsibility. A responsibility to the wellbeing and authenticity of the self (the ME) and an equally important responsibility to their partner and the relationship, (the WE). The best way to traverse change and challenge is to continue to share unfolding changes and your experience with your partner. Communicate your feelings and needs. Invite them into understanding what is going on for you. Cultivate a shared space to understand each other.
Sometimes, yes, we will need to re–evaluate our lives and make changes.
It is OK to take time for yourself and immerse in a time of rediscovery of self and create a ‘next phase’ in your life, but don’t forget to bring your partner along for the journey with you. That is not to say it is easy. You will have to negotiate new needs and, yes, the road might be bumpy. You must not relinquish your relationship agreements. You can still honour your “journey” but that does not mean you stop consulting, communicating and considering the impact to your partner.
For you ‘dearly beloved’, I would invite you to sit and listen to understand your husband’s unhappiness. Honour and attend to his feelings as real and try to understand his experience and what he might need. Ask how you can support him and also, share with him how it feels for you to be left out. Ask also for what you need too. Find a way to share this together.
There may be a middle path where crisis and change can be met with creativity and collaboration. There may be wonderful transformations for you both, and your relationship.
Much love Sarah x
Sarah Tolmie – Life and Love: Sarah is a marriage therapist, life and love and relationship coach, end–of–life consultant, an independent and bespoke funeral director and holistic celebrant. She provides holistic care, mentoring, guidance, healing and transformation for individuals, couples and families at their most important times of life and love – at end–of–life, in love and relationship, and in ritual and celebration. Sarah has a relationship online course for couples called “Creating a Miracle Marriage” and a free resource and video series for families facing dying, death and grief called “Landscapes of Life and Love and Loss”. To find out more –visit www.sarahtolmie.com.au
COMMONLY ASKED QUESTIONS & CONCERNS AROUND MENTAL HEALTH THERAPY
BY SELINA CHAPMAN, PSYCHOLOGIST AT THE HEART & MIND COLLECTIVE
So, you want to make some positive changes in your mental health and wellbeing but don’t know where to start? Many questions and concerns relating to mental wellbeing can be confusing, so let’s dispel some myths and answer some commonly asked questions.
“Who looks outside dreams, who looks inside awakes.” – Jung, as cited in Adler & Jaffé, 1973, p. 33
How do I find a therapist and know they are qualified?
A qualified therapist in most Allied Health professions can be found via the Australian Health Practitioner Regulation Agency (AHPRA) at https://www.ahpra.gov.au/ with searches by location, speciality or both.
Additional searches via professional body websites or societies such as The Australian Psychological Society (APS) https://psychology.org.au/finda-psychologist.
When should I see a mental health professional?
When our quality of life is compromised perhaps due to distressing life events, we feel stressed, relationships and work life experiences are not working out, or having a family member or friend who is struggling, or no specific reason at all. Whenever you want improvement in your mental health and wellbeing, in any way, it can help to see a therapist.
Should I see a psychologist when I am well?
Absolutely yes you can! Our mental health, like our physical health can be good, poor, or a work in progress. We care
for our bodies with a healthy diet, exercise and sleep and like our bodies, our minds and emotions need to be supported, encouraged and maintained for optimum functioning.
Which therapy is best for me?
It depends on why you want or need therapy. Each clinician has their own areas of speciality, training and qualifications in addition to their tertiary education.
Consider the method that is right for you as well, such as in person or via telehealth.
Do I always need a Mental Health Treatment Plan (MHTP)?
You can access therapy with or without a MHTP.
A MHTP accesses up to 10 Medicare rebated appointments with an accredited mental health care professional and is still valid with someone else if you change your mind.
For diagnosed eating disorders, specialised plans access up to 40 psychological appointments and 20 dietician appointments with qualified specialised clinicians.
What is the difference between Private or Public Practitioners?
Both types of clinicians accept MHTPs, have the same qualifications and offer the same services. The differences are work settings and possibly the cost of the appointment.
A psychologist in a public health setting will typically see you in a hospital or clinic with their fee completely covered by Medicare having no additional costs to you.
A psychologist in private practice will see you in a non–clinical setting and fees can have a gap fee after your Medicare rebate.
Both clinicians may have wait lists, however private practitioners might have more availability in general than through the public health system. It is worth it to ‘shop around’ to find the right fit for you.
What is the difference between a psychologist and a psychiatrist?
A psychologist can assess, diagnose and treat mental health disorders.
A psychiatrist is a medical doctor who specialises in psychoses, complex mental health disorders, and can prescribe medications.
Both work in private or public practice, accept MHTPs, diagnose and treat mental health disorders.
Can I change my therapist?
Always! It is very important to find a good fit for you, especially when life is a struggle, and we feel vulnerable. You can change your mind at any time and your MHTP is still valid with someone else.
What if I can’t afford a gap fee for therapy? What can I do?
There are several options available including Head to Health and Mindspot services who provide free psychological services in–person or online.
You can also discuss financial options with your preferred provider when booking an appointment.
What does it mean if I get a mental health diagnosis?
Getting answers or an explanation for symptoms or behaviours can be healing and empowering and help you belong to a community for support and understanding however it can also be a shock. Getting a diagnosis is not always necessary to obtain the support you need in practical terms. You can always discuss your needs with your GP and therapist.
Do I have to take medication?
Medication is a personal choice that can be discussed with your medical professional. It can be short–term or long–term. It really depends on your individual needs.
I read self–help books, should I still see a professional? Absolutely! Think of it like a personal trainer at the gym for emotional and mental health, to stay on course and keep up–to–date with current evidence–based practice.
Take care, Selina
Selina Chapman is a mum of twin boys and a psychologist at The Hearts and Mind Collective in Wyoming. She works with individuals of all ages seeking empowerment and support. Selina says, “Seeking support for mental health is about maintaining emotional and mental wellbeing as well as having extra help as and when we need it”.
ARE YOU LOOKING FOR THE BEST OF THE BEST WHEN IT COMES TO POLARISED SUNGLASSES?
BY SAM SAVVA, PRACTICE MANAGER AND FRAME STYLIST AT ADRENALINE OPTOMETRY
In this article, I’ll dive into the standout features of our best–selling performance shades from Maui Jim. Renowned for their superior quality and durability, they will make the perfect pair of sunglasses.
Inspired by the beauty and culture of Hawaii, their mission is to spread aloha through vivid colour, clarity, and detail. For those who appreciate the sun, Maui Jim provides more vibrant colours of the world while protecting your eyes from the harsh effects of glare and harmful rays.
Maui Jim understands that colour and light are essential to the human experience. Their sunglasses reveal the full spectrum of these elements, allowing you to see the world in a way you’ve
never imagined. We believe that everyone deserves to appreciate the vibrant colours that surround us daily.
Maui Jim frame styles include a variety of options such as wrap, rectangular, fashion, classic, aviator, cat Eye, and rimless. Every pair of Maui Jim sunglasses features advanced PolarizedPlus2 lens technology, which not only protects your eyes from glare and harmful UV rays but also enhances and reveals the vivid colours of the world around you.
With high–efficiency polarized film, our lenses eliminate 99.9% of glare, making it easier for your eyes to see more with less strain. To ensure durability, Maui Jim apply a scratch–resistant treatment to both the front and back of the lenses. Hydrophobic and oleophobic treatments on both sides of the lenses repel water and grease, making them easier to clean and maintain. Sunglasses block 100% of harmful UV rays and offer comprehensive protection against blue light (HEV), safeguarding your eye health.
Choose from an array of stunning colour options, including Natural Grey, HCL Bronze, Maui Rose, and Maui HT.
Natural Grey provides maximum light reduction for bright sunlight, while HCL Bronze enhances contrast for varying light conditions. Maui Rose features a delicate rose tint with superior contrast, ideal for fast–paced sports, and Maui HT allows for the highest light transmission, offering incredible depth perception. Many models allow you to add a “reader” feature, so you won’t need to juggle between sunglasses and reading glasses,
even in bright sunlight! You can choose from +1.5, +2.0, and +2.5 strengths, and further personalize your polarized reader sunglasses by selecting from a variety of frame styles, colours, and lens options.
For single vision or multifocal prescriptions, Maui Jim offers ophthalmic frames that can accommodate a prescription range of +3.00 to –6.50, using MauiBrilliant and Polycarbonate lens materials (note that Maui Evolution sun lenses are not compatible with ophthalmic frames), boating, and hiking. Plus, the frames are lightweight and designed for all–day comfort. To learn more about Maui Jim lenses, feel free to visit us instore.
In summary,
Neutral Grey offers the highest available light reduction for bright, direct sunlight.
Maui Rose offers a subtle rose tint with our highest available contrast that’s perfect for fast moving sports.
Maui HT offers highest available light transmission allowing for incredible depth perception.
To learn more about Maui Jim frames and lenses, please visit us at Adrenaline Optometry. We at have an extensive selection of Maui Jim sunglasses available to suit your needs.
Sam Savva, Frame Stylist and Practice Manager at Adrenaline Optometry. He is trained in selecting eyewear that highlights your best features, while providing an ideal optical fit. Sam is also a Maui Jim sunglass wearer and enjoys wearing his Maui Jim sunglasses all year round.
Hit your with diabetes management
sweetspot
BY CARIN CLEGG, PAEDIATRIC DIETITIAN, FITNESS PROFESSIONAL AND DIRECTOR OF BRIGHT DIETS
What is diabetes?
It is a medical condition where our body has trouble keeping our blood sugar levels at the right level.
Who’s who with diabetes: glucose, insulin and the pancreas
Glucose is a type of sugar, or fuel, that is needed by our muscles, and more importantly, our brain. Sugar molecules can be joined together to make long chains called carbohydrates. Carbohydrate foods are starchy or sugary foods. When we eat carbohydrates, we break them down into smaller building blocks, i.e. glucose, to use as fuel.
The Pancreas is the organ that produces the insulin from it’s beta–cells. It sneakily sits behind your stomach
Insulin is a hormone. Insulin is the key that unlocks our brain and muscle cell doors to let glucose in to be used for energy.
Are there different types of diabetes?
There are a number of different types of diabetes, but by far the most common types are the ones known as “Type 1”, “Type 2” and “Gestational”.
Type 1 diabetes or insulin–dependent diabetes, can develop at any age. It usually develops due to an autoimmune reaction which has destroyed the insulin–producing beta–cells in the pancreas. This means that the pancreas can no longer produce insulin and injectable insulin needs to be taken as medication in order for the glucose to get out of the bloodstream and into the cells to be used for energy.
Type 2 diabetes or non–insulin dependent diabetes develops, as a result of “insulin resistance.” Insulin resistance occurs when adequate insulin can be produced but it has trouble unlocking the brain and muscle cell doors. Many people with Type 2 diabetes will take medication to help their insulin unlock the cell doors and let the glucose in. Exercise is also really good at doing this and is often prescribed as part of your diabetes management with an Exercise Physiologist. Many people with Type 2 diabetes may also need to take insulin as part of their daily treatment regime.
Gestational diabetes is a type of insulin–resistance that can develop during pregnancy. Often the diabetes will “go away” after the baby is born, but it is common for the mother to develop Type 2 diabetes sometime later.
Signs and symptoms of diabetes
The three classic symptoms of undiagnosed diabetes are increased hunger, increased thirst and increased urination. Sometimes people with diabetes, or their families, notice other signs such as irritability, poor wound healing, or tiredness and lethargy.
Diabetes can affect many systems of the body if diabetes is not managed well:
The vascular system: (heart, blood and blood vessels). Diabetes can lead to poor circulation, loss of feeling in fingers and toes and make it more likely to develop a wound or ulcer that does not heel quickly. Sometimes the only way to cure these ulcers is to amputate the part of the body where the ulcer has formed. Diabetes can also increase a person’s risk of having a heart attack or stroke.
Eyes: high glucose levels can damage the eyes and cause blindness
Kidney: the kidneys filter the blood and high levels of large glucose molecules make it more difficult of the kidneys to do their job and can contribute to kidney failure.
Should people with diabetes cut carbohydrates from their diet?
Absolutely not! Complex carbohydrates in foods such as wholegrains (brown rice, high fibre cereals, grainy bread etc) sweet potatoes, fresh fruit and dairy foods a great source of the glucose energy that our cells need as well as other essential vitamins and minerals.
Complex carbohydrates or low GI carbohydrates, take longer to digest or break up into single glucose molecules, therefore they give a slow and sustained release of fuel for long lasting energy, assisting blood sugar levels to stay within the normal range.
It is also important to eat balanced meals and eat sensible portions according to your body’s need in order to avoid too much glucose. The key is to try to space the carbohydrates out over the day to reduce the “spikes” of glucose.
Diabetes Australia recommends that people with diabetes should start with the Australian Dietary Guidelines to guide them on what and how much to eat.
Managing diabetes with lifestyle medicine
When someone has been diagnosed with pre–diabetes, insulin resistance, impaired glucose tolerance or diabetes, the best way to manage these conditions is to look at the lifestyle factors affecting blood sugar control– diet and exercise – and receive expert assessment, education and management from an Accredited Practicing Dietitian and Exercise Physiologist. Diabetes is a condition that can be managed well when the person is in control of their food choices and healthcare.
The exercise guidelines recommend enjoying physical activity daily
It is also important to eat balanced meals and eat sensible portions according to your body’s need in order to avoid too much glucose
including some weight bearing activity it is important to seek expert guidance from an Exercise Physiologist to assess your current fitness levels, help you know what exercises, in what intensity and duration you can do and stay safe.
As dietitians, our job is to educate you on all thing’s nutrition–related to diabetes, and most importantly provide you with support to make lifestyle changes. Making changes is hard. It can take a good 9 months for a lifestyle change to become normal, and changing eating habits often involve many small steps. In giving the best standard of care as dietitians, we also encourage people with diabetes to get their eating habits checked every 6–12 months.
So ask your GP for referrals to your Accredited Practicing Dietitian and Exercise Physiologist today, to keep yourself or your loved ones on the best path to living well with diabetes.
Carin Clegg is the Director of Bright Diets, is a Paediatric Dietitian and Fitness Professional with an interest in sustainability. Carin wants everyone to be clever about their eating to feel happy, healthy and vibrant! Reach out at 0413 774 411, www.brightdiets.com.au or on the socials.
Once again, Mingara Orchid Club will be holding an Orchid Fair and Show
The show will be held on Saturday 28th June from 9am to 4pm and Sunday 29th June from 9am to 3pm.
The Fair and show is one of Australia’s largest Orchid Fair and Shows, with 26 Vendors selling Orchids and associated products, along with the Orchid Show showing hundreds of orchids all in flower. Last year drew numbers up to around 5000 people from across the Coast and State.
There will be potting demonstrations and talks throughout both days. This is a community event with no entry fee. And being held at Mingara Recreation Club, food ,drinks and other facilities are all available to guests.
The Fair and Show will be held at Mingara Recreation Club (closest railway station is Tuggerah)
12–14 Mingara Dr, Tumbi Umbi NSW 2261
Phone (02) 4349 7799
Free community event
HEART health
BY DR GEORGIA PAGE, GP AT YOUR FAMILY DOCTORS, ERINA
Cardiovascular disease accounts for over 1 in 4 deaths in Australia as is the leading cause of death for older Australians. Approximately 1.2 million Australians are living with heart disease, stroke or vascular conditions. However, cardiovascular disease is largely preventable and by reducing cardiac risk factors, leading a healthy lifestyle and having regular checks with your doctor you can reduce your risk.
WHAT IS CARDIOVASCULAR DISEASE?
Cardiovascular disease (CVD), which includes heart disease, stroke and peripheral vascular disease, occurs when arteries become narrowed or blocked. This is due to a build up of fatty material in the wall of the blood vessels called plaque. Over time the plaque increases in size which narrows the blood vessel so less blood is able to pass through. This is called atherosclerosis. If the heart doesn’t get enough blood due to narrowing of the coronary vessels supplying the heart people may experience chest pain or shortness of breath. If some of the plaque breaks off and a blood clot is formed the
coronary vessels can block completely causing a heart attack. Similar can occur when the vessels supplying blood to the brain become blocked, leading to a stroke.
SYMPTOMS OF CORONARY HEART DISEASE
In the early stage of cardiovascular disease you may have no symptoms. It may not be until you have significant build up of plaque or atherosclerosis that you experience symptoms. A heart attack occurs when the artery supplying blood to the heart is completely blocked.
Not everyone’s symptoms are the same, and can be different amongst men and women.
Common symptoms include:
Chest pain (angina) – can be described as a discomfort/ pressure or tightness
Pain in the neck, jaw, or left arm
Shortness of breath
Nausea
Cold and sweaty
More tired than usual.
Women are more likely than men to have non–chest pain symptoms and may also experience:
Flu–like symptoms (including fatigue and tiredness)
Heartburn
Back pain
Symptoms that last for several days.
If you develop sudden chest pain or are concerned you may be having a heart attack please call 000 for an ambulance immediately.
RISK FACTORS FOR CARDIOVASCULAR DISEASE
Risk factors increase your chance of having a heart attack or stroke. 2/3 of Australian adults have more than 3 risk factors for cardiovascular disease. There are some we can modify or change but others we can’t (such as family history). Modifiable risk factors account for 90% of risk factors.
MODIFIABLE RISK FACTORS
Smoking – can increase your risk in several range such as reducing the amount of oxygen in your blood, damaging the artery walls, and making your blood and artery walls more ‘’sticky’’ which increases your risk of blockage and clots. Not only does this increase risk of heart attack and stroke but can also affect the arteries going to the hands and feet causing gangrene. High Cholesterol – if we have too much cholesterol, we get a build up of fatty material in our arteries causing atherosclerosis. We have bad cholesterol (LDL – Low density lipoprotein) which causes the build up of plaque, and good cholesterol (HDL – high
density lipoprotein) that is protective. By decreasing the LDL by dietary modification or medication we can reduce the risk of cardiovascular disease. High Blood Pressure – can put extra pressure on the heart and also speed up the process of atherosclerosis, therefore increasing risk of heart attack and stroke. Diabetes – Those with diabetes are at the same high risk of having a heart attack as those who already have established coronary artery disease. By preventing diabetes from developing in the first place, or controlling blood sugar levels and risk factors in those that already have diabetes, you can reduce risk of heart disease.
Physical Activity – The Heaart Foundation recommends 30 – 45 minutes of exercise (such as walking) five or more days a week to reduce your risk of heart disease. Exercise can also help control other risk factors such as hypertension and diabetes.
Being Overweight – increases your risk of cardiovascular disease as well as other health problems such as diabetes, high blood pressure and high cholesterol. Having increased weight around your stomach (central adiposity) carries the greatest risk.
Depression – people with depression are at greater risk of developing CVD so it is important to have a chat to your GP if your mood has been low. Social isolation and reduced social supports can increase risk. Improving social connections and socialisation can decrease this risk.
NON–MODIFIABLE RISK FACTORS
Family history – having a strong family history of CVD is a risk factor you cannot change but you can still reduce your risk but reducing other modifiable risk factors. E.g. healthy lifestyle and not smoking. If you have a strong family history of heart attacks or stroke, especially in a family member under the age of 60, please discuss your risk with your doctor.
Gender – as a general rule men have a higher risk than women for developing CVD in their middle ages. This risk increases as they get older. A women’s risk increased after menopause
Aboriginal and Torres Strait Islanders–are also at increased risk of CVD. They are twice as likely to die from heart disease compared to non–indigenous Australians. Ethnic backgrounds can also increase your risk such as Maori or Pacific Islander, South Asian or Middle Eastern descent.
HEART HEALTH CHECK
It is important to see your GP for a heart health check, especially if you are at risk. Heart checks are recommended for those over the age of 45 and over the age of 30 for Aboriginal and Torres Strait Islanders.
Your GP can assess your risk factors (such as measuring your BP, cholesterol and blood sugar levels), determine your cardiovascular risk and work out a management plan to keep you on top of
Dr Georgia Page enjoys all aspects of general practice and has been working at Your Family Doctors at Erina for the past 12 years. The practice has a fabulous team and they pride themselves on delivering good quality health care, with that special personal touch. For more information call 4365 4999, check the website www.yourfamilydoctors.com.au or like them on Facebook.
Resources • Your GP • The Heart Foundation –https://www.heartfoundation.org.au/heart-health-education/heart-health-checks https://www.heartfoundation.org.au/heart-age-calculator
• Find a walking group near you – https://walking.heartfoundation.org.au/ • Central Coast Activity Finder – https://do-more.live/
your heart health.
HOW TO REDUCE YOUR RISK OF CARDIOVASCULAR DISEASE
The first point of treatment in reducing your risk of CVD is lifestyle modification and controlling risk factors. This includes:
Improving diet
Increasing physical activity
Quit smoking
Reduce alcohol intake
Maintaining a healthy body weight
Improving blood pressure
Reducing cholesterol
Preventing / or controlling diabetes
Sometimes medication is required in addition to lifestyle factors if there is inadequate control of blood pressure, cholesterol and blood sugar levels. It can be difficult to try and reduce these risk factors alone and there is some great health professionals and resources out there that can assist you. This may include a dietitian, exercise physiologist, personal trainer, psychologist, Quitline, and online resources. Have a chat to your GP regarding what management options might be right for you.
NATUROPATHY –– the integration of modern science and traditional wisdom
BY DIANA ARUNDELL, UNIVERSITY–QUALIFIED NATUROPATH AND NUTRITIONIST
It’s surprising how many people still have a misunderstanding about naturopathic medicine and how a naturopathic approach can benefit an individual’s health and wellness journey, even alongside their conventional medical treatment plan.
Many modern medical doctors (including up to date specialists at IVF clinics in Sydney) are beginning to understand the importance and benefits of working in an integrative manner with naturopaths for the greater benefit of their patients. Often one practitioner can’t offer the time and expertise in all areas to best support a person’s health, so a combined team of healthcare practitioners may benefit everyone.
The modern day naturopath is most likely university trained and more focused on evidence based natural medicine and truly bridging the gap between the brilliance of modern science and the incredible healing capacity of the gifts of our planet such as medicinal plants, nutrition and natural healing substances. After all most pharmaceutical medicines
originate from plant materials, although they have been altered far beyond recognition of their natural state. University qualified naturopaths are well educated in the sciences including nutritional biochemistry as well as in traditional wisdom such as medicinal herbs.
Modern orthodox medicine is by far the treatment of choice in many acute health situations such as illnesses requiring surgical intervention and/ or life–saving medication and this is a benefit to us all having been born in these times. Naturopathic medicine may have more to offer when dealing with chronic disease that has over time taken it’s toll on a person’s health. Modern medicine may offer a quicker solution to symptomatic relief however this may involve pharmaceutical
drugs that can also have a list of undesirable side effects if taken over a longer period of time. In order to be educated about potential longer term side effects, read the insert leaflet that accompanies any medication. When altering a pathway in the body with a drug, it’s likely to have consequences in another area of the body. At times the drugs are absolutely necessary and the benefits of the drug may out weigh the other consequences however there may also be times when this is not the case. For example the use of proton pump inhibitors (eg Nexium) in the treatment of heartburn/reflux appears in some research to increase the risk of dementia and there may be other approaches to treating heartburn/reflux with less severe side effects.
It is misleading to believe that
naturopaths are against all medications and some doctors fear that if their patient sees a naturopath, they will be encouraged to stop any prescribed medication. A qualified naturopath understands this would be highly unethical and certainly may not be in the best interest of the patient at all.
‘First Do No Harm’ is the oath taken by modern physicians and it is a line of ethics that professional naturopaths will ultimately take very seriously too.
Traditionally the approach taken between a doctor and a naturopathic practitioner are quite different yet both very important. A naturopath will take an integrated approach to healing by focusing on the individual and the underlying cause of dis–ease in the body, rather than focusing on treating the disease and its symptoms. The naturopathic approach will consider mental, emotional and physical interactions and alongside managing the disease, will prescribe to increase vitality and health of the individual, aiming to achieve a natural reduction of the process of disease in the body. Whilst the orthodox medical approach is often seen as focusing on quickly eradicating disease and the symptoms associated with it, the natural therapist approach is to achieve maximum wellness (physically, emotionally and mentally) rendering the individual more resistant to disease over time. For example working to improve an individual’s immune system to reduce
incidence and severity of infection rather than just trying to eradicate the infection. Both these aspects are important.
Naturopath consultations are often longer in duration (45–90mins) so a detailed personal health history can be taken which includes obtaining very specific information about a person’s diet, exercise, sleep habits, water intake, stress management skills, toxic exposure, health history, family history etc to help establish underlying reasons behind any current health concern. A naturopath should be addressing the individual’s health from a wholistic perspective and that is to say considering not just the physical but also the mental and emotional aspects of health. Research continues to reveal the impact of our thoughts and emotions on our physical health. The leading edge of optimal health lays herein and the ability to treat the world behind our eyes as well as the obvious physical form will over time become equally important such as the work of Dr Joe Dispenza is revealing.
Ultimately a naturopathic approach to any health condition will include considering the many layers of contributing factors to poor health and addressing these layers will involve education about diet and lifestyle choices to help create an environment in the body more conducive to healing. This may take time – days, weeks,
For further information or to make an appointment, please contact Diana Arundell – The Avoca Naturopath and Nutritionist on 0410 465 900
A naturopath will take an integrated approach to healing by focusing on the individual and the underlying cause of dis–ease in the body, rather than focusing on treating the disease and its symptoms
months, years – depending on how long the body has been out of balance. If symptomatic relief is also required, the prescription of medicinal herbs or therapeutic doses of vitamins or minerals may be beneficial and hasten the healing process. Many people these days are after a quick fix and this is not always possible with a naturopathic approach as most likely diet and lifestyle alterations need to be made and continued with to create healthier foundations and reduce risk factors that can contribute to dis–ease in the body.
Diana Arundell, university–qualified Naturopath and Nutritionist. She has a special interest in fertility, digestive health, immune function and mental health. She was a lecturer of nutrition at Macquarie University for 10 years and currently consults from her Avoca Naturopath clinic.
World premiere First Nations work opens at The Art House Wyong
Friday 16 May 2025 | 8pm
Preparing Ground, a powerful new First Peoples’ dance work, is coming to The Art House Wyong this May.
The first dance work to grace The Art House stage in 2025, Preparing Ground is an all–female First Nations–led dance work that brings together community, climate, and culture. Through movement and compelling imagery, it explores our relationships with Country, each other, and the future — offering a call to community, grounded in hope.
Co–directed by Marilyn Miller, Jasmin Sheppard, and Katina Olsen (with support from BlakDance, QPAC, Brisbane Festival, NAISDA Dance College and The Art House); the work was developed over six years through collaboration with the performers’ communities on their Countries. A slow, deliberate process grounded in cultural time and collective decision–making, Preparing Ground invites audiences to consider, what it means to belong to a land that remembers, while simultaneously acting as a call to join First Peoples’ care of Land as an urgent act for our shared future.
Exploring themes of community, colonisation, language, and Land care, the contemporary work weaves intricate choreography, vivid projections of Country, and a dynamic, transformative set in a feat of First People’s storytelling and ingenuity that beckons us all to come together in care for the Land and each other.
In a time of environmental and social upheaval, Preparing Ground offers a message of hope, resilience, and collective responsibility. Preparing Ground opens at The Art House at 8PM on Friday May 16th and continues The Art House’s longstanding tradition of bringing First Nation’s art and culture to the Central Coast. Tickets are on–sale now.
The Art House presents PREPARING GROUND Fri 16 May 2025 | 8PM | DURATION: 60 minutes, no interval
WARNINGS: Water based haze, strobe lighting, video projection and loud noises will be used in this performance TICKETS: Adult: $35.00 | Concession: $30.00 | Encore Member: $25.00 | Child under 16: $18.00
