Page 1

Jan/Feb 2017

Meet a


World Champ


Violence Must stop

Romantic Love & Anger

holiday Bumper Issue 2017 An


to Fructose

Gender Equality & you


contents Impact


Champion Mum Part 1

Antidote to Fructose

An interview with Louise Hawton on being a mother & a world champion boxer .....Kathryn Dodd............................. 10

A diet rich in an omega-3 fatty acid is a promising antidote to fructose .....Dr Helena Popovic...................... 24

Gender Equality in Australia

Why do we need gender equality & how does Australia perform? .....Jade Collins................................ 14 Domestic Violence

Facts about domestic violence in Australia .....Dr Helen Dodd............................ 18 2 | SUBSCRIBE to GHG

Healthy Cooking

Cook your way to better health and save calories .....Julia Lawson............................... 28

kidz matters Travelling tips

Five top tips for long trips with children .....Deb Hopper................................ 33 GHG Disclaimer – please read

Great Health Self-compassion: Rediscover It

Self-compassion is about treating yourself as you would others .....Dr Suzanne Henwood...............37 Lighting: Positive EffectS

Use lighting in your home to feel more positive, alert & creative .....Belinda Williams.......................42

Pilates for a Healthy Lifestyle

Discussing the difference between clinical pilates & regular pilates .....Justin Balbir & Margarita Gurevich...54 Non-arthritic joint pain

Discussing various causes of joint pain .....Michael Dermansky..................... 58

mindset Anger Management Part 1

fitness Steady State vs Interval Training

The big debate: steady state vs interval training .....Kat Millar..................................46

What is anger management – why are we angry and what can we do about it? .....Ruane J. Lipkie............................. 62


New Year, New You?

Romantic Love & Anger

Six keys to keep your resolutions fresh all year in 2017 .....Kusal Goonewardena...............50

Discover why romantic love and anger can not exist together ..... Dr Matthew Anderson................ 67

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Editor’s note Dear Friends Firstly, Happy New Year. I hope 2017 brings you much joy and many breakthroughs in things that perhaps you have been wanting to do for years. Perhaps 2017 is your year. At the beginning of a new year, it is common to make resolutions. Perhaps promising yourself ‘I’m never going to ____________ again’ and ‘now I’m going to __________ every day’. If you’ve made statements like these you’re not alone. I think everyone has great intentions when given a new start. What if we look for a new start in personal development? i.e. being kinder, more generous, more thoughtful of others, even doing some voluntary work. I believe every person has been given a life to bring positive change wherever they go. No matter how small, impact still occurs in the act of stepping out; increased self-worth and satisfaction become yours, ultimately making a difference to your life and the lives of others.

Importantly, be intentional about regularly devoting some time just for you. If your life is really full, perhaps this could be a time of prioritising and letting-go of some things that make your life so hectic. If you found yourself feeling frazzled in 2016, then make some changes so that 2017 is different. So here is the special ‘Holiday Bumper Issue’ combining both January & February 2017, bringing even more great health tips from our health and industry experts. Please enjoy. Kath x Founder

Team GHG Founder + Editor-in-Chief Kathryn Dodd DEPUTY EDITORS Dr Helen J. Dodd, Dr William A. Dodd COVER Kirk N Photography – Sports Portrait Photography +61 0417 813 223

DESIGNERS Oleksandra Zuieva Olha Blagodir Weng Yee Leong Belinda Nelson

Dr Helen Dodd Kathryn Dodd Kusal Goonewardena Margarita Gurevich Dr Suzanne Henwood Deb Hopper CONTRIBUTING WRITERS Julia Lawson Dr Matthew Anderson Ruane J. Lipkie Justin Balbir Kat Millar Jade Collins Dr Helena Popovic Michael Dermansky Belinda Williams

ADMINISTRATION Weng Yee Leong Marissa Peden Tiana Tischler AUDIO Magazine


Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed. The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats). Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).


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article index ...........................................

Expert Health Articles

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Designed by Belinda Nelson



Kathryn Dodd interviews Louisa Hawton

Design Oleksandra Zuieva

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© Kirk N Photography





two of the pillars evident in the life of a World Champion Boxer

Louisa ‘BANG BANG’ Hawton. It was my pleasure to chat with Louisa and hear how this everyday woman rose to the highest honour – of representing Australia and being called a World Champion.

In August 2016, Louisa

became the World Champion of the World Boxing Organisation Light-flyweight Division and to this day remains undefeated after eight professional fights.

Be inspired by this

incredible woman,

athlete & mum. Q: Of all sports why did you choose boxing?

I always knew that there was something else – and I went through times of feeling a bit lost. Honestly, I think a lot of mothers go through this when they are looking after a family. It’s as if a part of themselves gets left behind or pushed down. It was around this time my best friend invited me to a Thai Boxing gym and I just fell in love with it. From that moment I felt the buzz was back. I trained for about a month and then I went straight into my first competition fight. It felt like boxing ‘reparked me’; it brought back the fire within me. Q: What does it take to become a World Champion? A: Sacrifice & priorities; there are a lot of things that I sacrifice. At the moment my life is focused on boxing and I don’t have a lot of time for much else. At 31, I’m not a ‘young adult’ so for me I have the pressure of time so I want to succeed to fulfil the things that I have built in my mind. I just want to commit 100%. I don’t get to see my friends a lot – I love them and I miss them – but I’m just really focused.

A: I used to skateboard

I’m so glad that a lot of them


understand what I’m doing.




travelling and competing on the world circuit and I absolutely loved it. It was

© Kirk N Photography



etermination and commitment are

Q: Is there a typical day in the life of a World Champ?

a sport that brought me a

A: Yes. I get up at 5am, go

real buzz. Then after that,

for an 8km run and then

I met my ex-husband and

back home to wake the

we started a family which

kids and get them ready

became the focus of my


life. In the back of my mind

school drop offs and before

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I’ll cook, eat lunch and then have a training session in the afternoon to focus on my skills and technique. This generally isn’t a really heavy session. Then I pick the kids up from school and I’m back in the gym again for an evening session which is more intense – endurance work, on the bag, strength work or sparring. If it’s sparring, I have to travel to someone else’s gym and work with them.

The evenings are for family and relaxing. All up, training is about 6 hours a day. Q: How have your children benefitted by you being in sport? A: I think it’s great for my kids to see a healthy role model. A lot of people think boxing is just fighting & hitting each other but there are so many lessons that boxing teaches. These include discipline, the healthy lifestyle, the goals, determination, mindsets, things that are invaluable and adaptable to

© Kirk N Photography

work and administration on the computer.


lunch, I try to rest or do some promotional

working really hard for what I want and that’s really important that they can take these lessons into their adulthood. I do think about it a lot - how to get the most out of what I’m doing. It is not just about being in the ring. Q: How do you encourage your children to be active with you? A: Sometimes they come for a run or do stair runs with me and sometimes they will put their gloves on and have a little hit - I’m happy to play with them. Sometimes they will join me doing sit-ups, push-ups and even squats. An idea for the readers is if they have


life in every way. The children get to see me

top ones that you can compete against. There are about four top organisations and one day I would like to win each championship. For my career to be successful, it’s not just about winning competitions but also about being able to support my family through the sport. So even though I won the World Title, I guess in my own mind, the hard work really begins now. I would love to keep defending the World Title. In the next issue of Great Health GuideTM, Louisa shares her mindsets that have led her to receive the honour of a being a World Champion Boxer.

young kids, put them on your back for extra make it fun, they will want to do it every day.



Q: What are some things that a World Champ has in her pantry & fridge? A: I always have a lot of fruit, (I love apples) and vegetables take up the most space. I also have a lot of water and coconut water. I love chilli which is great for metabolism and adds lots more flavour to a clean diet. In my

BOXING: Total Body Workout for Women by Hector Roca & Bruce Silverglade

pantry I have lupin flakes which I eat all the time because they are low in carbs, high in protein, magnesium and iron. Other staples in

Step-by-step program for:

my pantry are tuna, brown rice and coconut.

Defined arms, sleek shoulders

Flat, tight abs

Firm legs, toned muscle

Feel stronger physically & emotionally

My diet is pretty clean and healthy, to maintain a lean body and to be ready for competitions. Q: Considering you’re now a Women’s World Champion Boxer, what are your next steps? A: The title that I won was the World Boxing

Organisation Title which is one of the very GHG Disclaimer – please read

Paperback Published 2008

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weight. The kids love being involved and if you

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G equality ender

in Australia Words Jade Collins


Design Oleksandra Zuieva

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and how does Australia perform? Gender equality is about women and men accessing






opportunities. The United Nations has a goal of a life of dignity for all. However, did you know that no country in the world has achieved gender equality and that at current rates of progress Australia is forecast to achieve it in 2133? If





performance towards gender equality, we have made decent strides towards equality but more recently our progress has been relatively slow and it is of concern that it has actually reversed over the past decade. In 2013, Australia ranked 24th on a global index measuring gender equality, slipping from a high point of 15th in 2006.

Some key statistics: • Women comprise 50.2% of the Australian population and around 46% of


workforce. • There are only 23.6% women on ASX200 boards of directors, up from 8.3% in 2010. • Our current gender pay gap is 16.2% (28.8% for Managers), despite that, gender pay equity was legislated to be ‘phased in’ by 1972. It has hovered between 15-18%


Why do we need gender equality

for the last two decades. • In September 2015, there were fewer big Australian companies run by women than by men named Peter. • Women retire with 52% less superannuation than men. • Around 58% of Australia’s university graduates are women but only 67% of working aged women are currently in paid work, compared to 78% of men. • One in three Australian women aged 15 years and over has experienced physical violence and nearly one in five has experienced sexual assault. Decades of research highlight the benefits to society, community and business of achieving gender equality. Businesses are on average 15% more profitable once they have achieved a minimum of 30% of women in executive leadership. The Grattan Institute found that increasing female workforce participation by 6% has the potential to add $25 billion each year to the Australian economy. How





equality? We should all support gender equality, because it helps build a better Australia

Australia will not

achieve gender


until 2133.


should have the opportunity to reach his or her full

by enhancing the wellbeing of women and men at home and at work. Provision of flexible working options for men and women by employers is key to people being able to balance and share caring responsibilities, for children or elders. Other




employers include annual gender pay gap audits, setting gender diversity targets


and reporting for leadership roles and


At a personal level, being aware of the

regardless of

formalised sponsorship and mentoring programs for women.

facts surrounding gender equality and how unconscious bias and deeply ingrained societal gender stereotypes impacts our thinking, is also critical to changing our behaviour. Consider professional





women’s if


haven’t already. These organisations provide excellent platforms for women’s professional development and to lift up and support each other’s aspirations.

How can I find out more? Fortunately, there are many people in Australia who are working hard to create gender equality. Some organisations to be aware of who advocate for and report on the progress of gender equality in Australia include: • United Nations Women • Workplace Gender Equality Agency • Australian Human Rights Commission 16 | SUBSCRIBE to GHG

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• Chief Executive Women • Women on Boards • Diversity Council of Australia • Male Champions of Change • Femeconomy Be part of this change for a more equal world for all. Conclusion • Australia is forecast to achieve gender equality in 2133 and our performance on the global index is worsening.


• Australian Institute of Company Directors

• Gender equality benefits women’s and men’s wellbeing and increases company profitability. • Everyone should have the opportunity to reach his or her full potential, regardless of gender.

Jade Collins Founder of Femeconomy, lover of books with a background in Human Resources leadership in global organisations. Visit her website and shop brands with female leaders to create gender equality.

Editor’s choice FIGHT LIKE A GIRL

by Clementine Ford

Insist on our right: • • • • •

To be angry To be heard To fight for our right To fight for a world where women have real equality To fight for more than merely the illusion of equality

Online sensation, fearless feminist heroine, Clementine Ford is a beacon of hope and inspiration to thousands of Australian women and girls. Her incendiary debut, Fight Like A Girl is an essential manifesto exposing how unequal the world continues to be for women. Crucially, it is a call to arms for all women to rediscover the fury that has been suppressed by a society that still considers feminism a threat.


Published September 2016

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Violence Domestic Words Dr Helen Dodd


Design Oleksandra Zuieva

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funding would immediately be made available.

terrorists? Terrorists are those

She urged the Government and all politicians

who inflict terror on individuals

to address the safety and rights of victims.





for their own gratification. They may have been raised in a group where inflicting terror was the main method of domination. They do not recognise the laws of the country and refuse to

call Family


Violence… Terrorism!

be held responsible for their own actions. They accuse other individuals of causing the problem.

“As of this week, 13 Australian

When they cannot get their


own way or are defeated,



been killed as a result of

they may resort to killing

domestic violence in the

and are often prepared to

first seven weeks of 2015.

commit suicide.

That’s almost two women

Australian of the Year,

per week.” At this rate there

Rosie Batty made the

will be 104 women killed by

following statements in her speech to the

a male associate during 2015. This terrible

National Press Club, Canberra, June 3rd 2015.

statistic was reported by Lucia Osborne-

“We see whenever there is the slight threat of terrorism it’s amazing how

Crowley (journalist and producer at Women’s Agenda, Feb 19th 2015).

funding can be found to combat that

By comparison, 79 females were killed in road

where seemingly there was no funding

accidents in Victoria in 2013-14 and 64 died

before,” she said.

in 2014-15. So nearly twice as many women






terrorism and then maybe we can start to see funding flowing to this area.” “We have an obligation right now to put pressure on governments to prioritize this issue and the safety and rights of victims.”

are killed by males from domestic violence in Australia than are killed on Victorian roads in 12 months. So much money is spent to reduce road and traffic deaths, extra police patrol the roads, speed cameras and random breath testing, with courts, fines and imprisonment for offenders. However, twice the number of women are dying from domestic violence, but

She suggested that if ‘family violence’ was

where are the police, the rules, the courts, the

called ‘family terrorism’ then Government

fines and the imprisonment?

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order (DVO) puts limits on the behaviour of the person who is being violent, but in many cases these orders are ignored. Governments must be more accountable 1. During the Federal Budget speech on May 12th 2015, the Treasurer Mr Joe Hockey, allocated $1.2 billion for Australia’s fight against terrorists and only $30 million to stopping domestic violence in an awareness campaign. In Sept 2015, Prime Minister Malcolm Turnbull, announced a $100 million package to address domestic and family violence through a Women’s Safety Program. It Are our attitudes to women in Western society still in the 15


century? The age-old culture, of the male-dominating role in the family, must change as we move into the 21st century. It is 2017, not 1917 or 1817! Over the past 200 years, women have achieved change in many areas, with the right to vote, the right to work if pregnant, the right to return to employment after pregnancy, the right to study engineering and mathematics, the right to use contraceptive medication and the right to serve in combat roles in the Australian Defence Force.

included $21 million for specific measures to help indigenous women and their communities.

How can we uphold the human right of mothers and


2. Continued under-funding of domestic

However, despite the advances that have been

violence services: Sept 26th 2016, new

made by females in Western society, women


and their children are still not safe in a society

indicates that an additional $33.8 million per

where their male partner can inflict physical

annum of Federal Government funding is

violence upon them. A domestic violence

required for crisis accommodation to provide





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domestic violence. 3. Turn-away figures: Currently domestic violence is the single biggest driver of homelessness for Australian women and children, with 23% of people seeking access to Specialist Homelessness Services. This inadequate funding means that at least 2,800 women fleeing domestic violence are turned away each year. Community Legal Centres are turning away 150,000 people a year, with a third related to family violence. What statistics do the politicians need to see before they take some action and allocate


basic needs and shelter to women fleeing

adequate money to stop this epidemic? We do not need a Royal Commission that wastes money with no real action forthcoming. Governments must empower Law Courts and Police to improve protection for family members against continuing acts of abuse and violence by their partners. People who work in schools, hospitals, churches and other government institutions must be trained to recognise victims of violent abuse. It must be mandatory to report such a situation to a wellfunded and responsible agency for immediate action. Information must be shared between various Federal and State departments.

Nearly 3000 women fleeing domestic violence are turned away from shelters each year.

Call 000 for immediate assistance if you are experiencing family or domestic violence. Victims of family violence can call the 24-hour services 1800 RESPECT (1800 737 732) and Family Violence Response on 1800 015 188. The following web addresses provide assistance on Domestic Violence:

How can we help? The men who perpetrate violence are someone’s sons, brothers, fathers or friends. You know who they are! It is up to



you to change societies’ attitude to these violent acts. If that person is your son, your brother or your father, tell them you are not






violence against women and children will change society for the better. But it is up to all of us, men and women, young and old, to speak up and stop domestic violence in our communities.

Dr. Helen Dodd BSc. BPharm. PhD. has taught in Universities and worked extensively in Community Pharmacy. Now retired, she has

Should I Stay or Should I Go? by Ramani Durvasula

Surviving a Relationship with a Narcissist: •

Salvation for anyone stuck in a relationship

LOVE does NOT conquer all

What mean people do to us & how they do it

What we can do to survive

Paperback Published 2015

an active interest in researching information to improve health and well-being of the community. Helen may be contacted by email. 22 | SUBSCRIBE to GHG

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going to accept their behaviour any more.


Fructose Antidote to Words Dr Helena Popovic


Design Oleksandra Zuieva

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fructose. But first another bad news story. Sorry.

Fructose has been shown to impair brain function by changing hundreds of genes in the hippocampus and hypothalamus that regulate learning, memory and metabolism. High





between neurons, increase toxic molecules in the brain and diminish the ability to learn and remember information.



last a good news story about

litre of soft drink per day for six weeks. The second group received ordinary water. The third group received the same amount of fructose water as the first group, together with diet rich in DHA. After six weeks, the rats were put through the maze again. The rats drinking ordinary water were twice as fast as the rats drinking fructose. This indicates that fructose had impaired their memories. But the rats who drank fructose AND ate lots of DHA were almost as fast as

Too much fructose has been implicated in ADHD & Alzheimer’s


a promising antidote: consuming a diet high in docosahexaenoic acid (DHA) - an omega-3 fatty acid. DHA is abundant in oily fish (particularly wild but not farmed salmon, mackerel, herring, trout and sardines) and to a lesser extent in nuts (especially walnuts) seeds, flaxseed oil, whole grains and dark green, leafy vegetables. DHA appears to have the opposite effect to fructose on gene expression. In studies on rats fed both DHA and fructose, the harmful effects of fructose were largely prevented. Researchers trained rats to escape from a maze and then randomly assigned them to one of three groups. The first group received water containing fructose equivalent to one GHG Disclaimer – please read


But the same UCLA scientists have found

the rats drinking ordinary water! The DHA protected their memories! This is not a licence to consume a box of donuts as long as you had grilled salmon for dinner. There have not been any equivalent human trials nor recommendations for what constitutes a diet high in DHA. The message is that no single dietary factor is the isolated cause of poor health. It’s the totality of what we eat and the interplay of different foods that has the greatest impact on our health. So keep fueling yourself with nutritious home cooked meals and you will mitigate the effects of occasional indiscretions. What about artificially sweetened soft drinks as an antidote to fructose? Are they better for health? No! SUBSCRIBE to GHG | 25


nine years. In that time the diet soda drinkers

by Dr Helena Popovic

gained almost triple the abdominal fat as the non-diet soda drinkers. Non-drinkers had an increase in waist circumference of 0.8 inches (2 cm), occasional users an increase of 1.83 inches (4.7 cm) and daily users an increase of 3.16 inches (8 cm)!

Diet soft drinks are • • • •


with an

Sets you free from dieting A Mind Plan not a meal plan Let your brain change your body The missing piece in weight loss


risk of

It’s not what you eat, it’s why and how. Paperback Published 2015

RRP $29.99



E-BOOK consumption of diet soft drinks was also

associated with an increased risk of diabetes. After the nine-year research period, almost 40 percent of participants had developed three or more indicators of metabolic syndrome. More recently, research published in March 2015 in the Journal of the American Geriatrics Society, revealed a striking dose-response relationship between diet soda intake and abdominal obesity. Seven hundred and fortynine Mexican and European-Americans aged 65 years and older were followed for over


A US study of over 9500 adults found that




Artificial sweeteners provide no calories because the body is not able to digest them. So how can they lead to weight gain and diabetes? In 2013, scientists at the Weizmann Institute in Israel set out to answer this question. They added saccharin, sucralose or aspartame to the drinking water of mice. After 11 weeks the mice showed evidence of glucose intolerance and insulin resistance. The mechanism was a change in gut bacteria. Artificial sweeteners caused an increase in several different types of bacteria that had already been linked to obesity in previous human studies. When the scientists GHG Disclaimer – please read

Over 9 years, diet soda drinkers gained 2.13 inches (8cm) in waist size.

transplanted gut bacteria from saccharinconsuming mice into healthy mice, the healthy





Another Good


intolerance. Giving the mice antibiotics to wipe out the bacteria cured their glucose intolerance! Gut bacteria make up more

Sweet Poison by David Gillespie

body – they need to be respected. But that’s a whole other article! Stay tuned!

Why Sugar Makes Us Fat • •

Dr Helena Popovic is a medical doctor, a leading authority on how to improve brain

• •

function, international speaker and best-selling

Sugar is an addiction The more we eat, the more we want Soaring obesity rates Type 2 diabetes, Insulin resistance Cardiovascular, Cancer.

author. She runs weight management retreats

based on living, not dieting, and is the author


Published 2008

of the award-winning book ‘NeuroSlimming – let your brain change your body’. For more information, refer to Helena’s website. GHG Disclaimer – please read

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than 90 percent of the cells in the human

Cooking Healthy Words Julia Lawson


Design Oleksandra Zuieva

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1995. It’s no secret that commercially-made

significantly more-so than previous

sauces, dressings and snacks contain large



amounts of added sugar and salt to help

place was once at home, preparing lovingly-

extend shelf life and replace flavour that’s

made dishes for her family, today women

removed when a product is altered to reduce

juggle full-time or part-time work with family

the fat content.


are a

commitments and a well-deserved social life. The Australian Bureau of Statistics (ABS) report, that women spend about 20 minutes each day on food preparation and clean up, with that figure steadily on the decline. Meanwhile, sales of convenience foods have increased to approximately 1 billion dollars, highlighting a shift in the eating habits of Australian families towards foods that require little to no preparation.

Marketing buzz words like ‘all natural’ and ‘wholesome’ are used to target the healthconscious consumer, however these phrases can



So what can we do?





greater amount of time spent on home food preparation was associated with a higherquality diet, which is related to reduced instances of environmental and lifestyle diseases such as:


in reality their health benefits are minimal or




products they believe to be healthy, when

An article in the American Journal of Medicine






• Total fat should not exceed 30% of total energy intake • Limiting intake of free sugars to less than 10% of total energy intake • Keeping salt intake to less than 5 g per day

• high blood pressure • high cholesterol • heart disease and stroke • type 2 diabetes • osteoporosis • obesity • certain cancers

What effect has the increase in preprepared food had on our health? Currently in Australia nearly 2 in 3 adults are overweight or obese, a 10% increase since GHG Disclaimer – please read



fats & salt to lessen preventable


diseases. SUBSCRIBE to GHG | 29

Cooking from scratch has a positive effect on overall health.





convenience foods and cooking more from scratch will have a positive effect on overall health. But ditching pre-prepared meals doesn’t necessarily mean spending lots more time in the kitchen; in fact, there are a number of foods that are quick and easy to make at home without sacrificing flavour. 1. Salad Dressing Salad dressing is super simple to whip up and contains none of the added sugar and salt of commercial varieties. They’re also 30 | SUBSCRIBE to GHG


In keeping with the APJM study, decreasing

easy to customise to suit your tastebuds or whatever you’ve got in the pantry. A basic formula for home-made salad dressing is 2 tablespoons of vinegar to 3 tablespoons of olive oil, then add flavourings such as herbs and spices as desired. Shake it before pouring. 2. Flavoured yoghurt Yoghurt is a great snack – protein rich and low in fat, however flavoured yoghurts contain between three and five teaspoons of sugar per serve (!!) depending on the brand. Purchase low fat, unflavoured Greek yoghurt then add your own fruit and a small GHG Disclaimer – please read

sweetness if required. 3. Pasta Sauce Pasta is often seen as a diet no-no, but the pasta sauce you’re using could be just as bad for your health – if not worse. A halfcup serve of pasta sauce contains 20% of your daily sodium allowance and 10g of sugar. Make your own pasta sauce by simmering together ripe tomatoes, onion, garlic and herbs, all done in the time it takes the pasta to cook. Bonus points for making a big batch and freezing a few portions for later. 4. Muesli Bars


amount of honey or maple syrup for extra

Cooking from scratch can have a significant impact on our health. By ditching preprepared convenience foods, we can reduce unnecessary and often excessive added sugars, salts and fats in our diet and in doing so reduce the risk of preventable lifestyle diseases.

Julia Lawson is a qualified Nutritionist, holding a Bachelor’s degree in Biomedical Science as well as an Accredited Certificate of Human Nutrition. Her business, JL Fit

Nutrition, focuses on promoting everyday healthy eating and the avoidance of extreme fad and exclusionary diets.

Muesli is a healthier breakfast option than most commercial cereals, but buyer beware – muesli bars have large amounts of sticky sweet syrup added during



cooking to help them bind together. A popular brand of muesli bar contains nearly 20g of carbohydrates whereas a home-made version can contain just a third that amount. Five minutes of

The Superfoods Cookbook by Dana Jacobi

preparation time will give you enough healthy muesli bars for more than a week and for a fraction of the price. 5. Curry Paste The long list of ingredients can scare people, but curry paste is actually very simple to make at home with a good quality blender. Home-

Superfoods to build your meals for a healthy lifestyle • • • •

eat healthy, simple & delicious. fresh, wholesome foods any time of day naturally nourishing building blocks 80 recipes by course & ingredients

made curry paste is also significantly lower in fat, with some commercial varieties containing more than half the daily recommended fat intake in one serve. GHG Disclaimer – please read

Paperback Published 2014

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Kidz Matters



with Children Words Deb Hopper

Design Oleksandra Zuieva

to jump in the car and visit family and friends that we haven’t seen for

a long time. Often this means a long car and/or plane trip. While many children get excited about the thought of seeing friends and family, the process of getting there often does not feel like a holiday and parents can wonder if it’s really worth the effort.

Here are five top tips for staying sane through long holiday trips and even have some fun along the way: 1. Create a diary, journal or scrap book before you leave for the holidays. Kids love to plan ahead, ask questions about what they will be doing, planning activities and seeing what is



chool holidays are the perfect time

2. In the diary, journal or scrapbook, allocate at least one page for every day that you will be away. Children can then use these in the car or on the plane and draw different things they see during the trip. This can be a useful ‘project’ or distraction for keeping the peace during long travel stretches. They can also collect brochures, pictures, stickers, leaves, flowers, in fact anything on the way and paste or sticky tape it in. Make sure that you pack some tape or glue stick supplies! Call into your local travel agent or visit an information session on the way and pick up a free brochure for children to read or look at pictures on the way. 3. For really long car trips, visit your bargain shop and stock up on $2 packs of craft supplies e.g. giant pipe cleaners, post it notes, colouring

available in the area you are heading to. 2. On




draw up a grid for the days and weeks you

Reducing Meltdowns & Improving Concentration:

in books, or other cheap

The Just Right Kids Technique

and give them out slowly

by Deb Hopper

will be away, similar

novelty toys. Create little paper bags of goodies over the trip as needed. This guarantees mess in

to a calendar. If you

the back seat, but it’s also

are going away for

guaranteed to divert and

2 weeks, include the

occupy little minds and

week before or after. If

little hands.

you have set plans on specific days, add them

4. Listen to audio books

in. Add in who you

or podcasts. This is a great

will be staying with on

use of time. Choose a book

different days. Kids love to know what’s coming up and this can reduce worry and anxiety. 34 | SUBSCRIBE to GHG

Paperback Published 2016

RRP $21.95 Now $20.30

that is age appropriate and even if you listen to 15 or 20 minutes at a time, it will help to break the trip. GHG Disclaimer – please read

5. Take a break. We all know that taking a break every 2 hours is imperative for reducing driver fatigue and taking a break will also help keep the kids sane. Stop at a park and give them a big burst of muscle and movement sensory input. Movement



and muscle helps to get the wiggles out and will help keep them sane for the next driving leg.

Talk with Your Kids: BIG IDEAS by Michael Parker

hope that these ideas can make things easier

Children ask their parents tricky questions such as:

and more fun! For more great tips for helping

• what is infinity?

busy children find it easier cope with daily life,

• what is democracy?

visit my website.

• can I own a gun?

Long family trips can be challenging but we

• do people start off good or bad?

Deb Hopper is an Amazon #1 Best Seller author. She is a practicing Occupational Therapist at Life Skills 4 Kids on the NSW Mid North Coast, Australia, she understands the

100 answers for parents on those questions on life & the universe Paperback Published 2014

day to day struggles that children, parents and teachers face and can be reached on her

website. GHG Disclaimer – please read

RRP $24.99 Now $13.75 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

great health




GHG Disclaimer – please read

Rediscover It Words Dr Suzanne Henwood

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Reconnect & rediscover

self-compassion for your health & wellbeing. thought that: • Loving myself is selfish? • I should focus on caring for others? • It’s not right to give myself time and energy? If you have – you are far from alone. It’s a sad fact that the art of self-compassion appears to have dwindled in recent years and there is a need for us to reconnect and rediscover it for our health, wellbeing, ability to thrive and serve others. Instead of putting so much pressure on ourselves to reach unrealistic expectations – what would life be like if we started loving ourselves into a more desirable future?


Have you ever, even fleetingly

failings – after all, who ever said you were supposed to be perfect?’ ‘In very simple terms, self-compassion then is about treating yourself the same as you would treat someone you deeply loved and cared for. It is not about changing your focus purely onto yourself – but about achieving a reasonable balance between caring for self and caring for others. Indeed, it could be argued if we don’t start doing this very soon, our capacity to continue to care and serve others will diminish over time, making us powerless to do what we love most – which includes caring for others.’ There is a wealth of literature available on selfcompassion that you can explore. I recommend that you take some time to do so, but for

Dr Kristen Neff is probably

simplicity I have outlined some

one of the most well-known

of the common themes here:

names in the field of selfcompassion research. She

says: ‘Instead of mercilessly judging and








inadequacies self-

compassion means you are

Includes an intention to

be kind to yourself, making a conscious decision to stop that harsh inner critic which can judge so harshly and unfairly.

kind and understanding when


humanity, accepting that you




Recognises your own

GHG Disclaimer – please read

strive for perfection. • Is about raising your awareness to your connection to others, accepting that you are not alone and that you do not exist in isolation. • Is about deliberately using tools (such as mBraining, Meditation or Mindfulness) to come into the present moment, to fully experience yourself in that moment. So, if this is not something that currently is part of your way of living life – what can you do to introduce such a practice in simple easy steps?

GHG Disclaimer – please read


are good enough and you do not need to

My Top Ten Simple Steps to bring selfcompassion into your life in a way that is exactly right for you: 1. Take a step back and imagine you are your own best friend: what advice or support and encouragement would you give to him/her? 2. Stop and take a moment to breathe a feeling of love and kindness into your heart: don’t just think it – feel it, recognising the colour, feeling, texture and movement associated with that feeling in your chest area.


through a letter, or even a short Facebook or Instagram post (you can choose whether or not to publish it). 4. Be grateful: put a diary by your bedside and every night before you go to sleep write three amazing facts about yourself and/or what you have achieved that day. 5. Nurture and soothe yourself: what would give deep bodily, visceral nurturing for your body – do that at least once a week. This may be a massage, going for a run, spending quality time with a friend, asking for a hug – whatever works best for you and of course you can do it more often as it gets even easier.


3. Write yourself some great advice: maybe


Give yourself a self-hug: place the

flat of the palm of your right hand over your heart area, so you can feel your heart beat and hold it there for at least 20 seconds, while saying kind, gentle, loving statements to yourself. Taking time out to deliberately and consciously introduce techniques of self-compassion into your life can make a tremendous difference to how you feel. Give it a go for two weeks and let me know how you get on.

Dr Suzanne Henwood is an Associate Professor in Health and Social Sciences and a Master Trainer of mBIT (multiple Brain Integration Techniques). She can be contacted through her website.

6. Quieten the old critical internal voice: it down, maybe even turn it so low you cannot even hear it any longer when it is not being resourceful for you. 7. Imagine your desired future: what do you REALLY want? Quieten your inner voice and focus on your heart. Now ask your heart what it truly desires – then provide it. 8. Take time to connect with nature: a beach, the bush, walking on grass – whatever refreshes your soul. 9. Take time out to truly focus on your breathing: to settle your nervous system gently bring your breathing into a beautiful balanced pattern where the time of the ‘in’ breath exactly matches the time of your ‘out’ breath. Stay in this breathing pattern for 3 minutes and feel your body settle. 40 | SUBSCRIBE to GHG



Uncovering Happiness

by Elisha Goldstein

Overcoming Depression with Mindfulness & SelfCompassion Five main stages to happiness: • Change the brain with Mindfulness • Nurture SelfCompassion • Live with purpose • Rediscover the joy of life • Master a sense of personal control Hardcover Published 2015

RRP $48.00 Now $19.95 Booktopia may vary prices from those published. GHG Disclaimer – please read Postage $6.95 per order AUST/NZ


notice it has a volume switch and turn

“Your time is limited, so don’t waste it by living someone

else’s life” - Steve Jobs

ighting: L Positive Effects Words Belinda Williams





maintaining a positive mindset and feelings of wellbeing can

be challenging. The home has always been considered a place of refuge, a sanctuary from the outside world and an environment that we seek to make safe, comfortable and ambient. When thinking specifically about lighting in the home, let’s look at how we can use this





Design Oleksandra Zuieva

to facilitate some of the key ingredients that enhance our wellbeing. The link between design features of a home and wellbeing: Historically we have aspired for material gain with the expectation that this will enhance our wellbeing. Research has not always supported this. So instead of material gain for the sake of GHG Disclaimer – please read

it, let’s consider how we can materially adapt

offer an enhanced sense of control over our

our environment in a way that facilitates and

environment and tasks that we engage in. We

enables enhanced wellbeing.

know that a greater sense of control is correlated

Recent research conducted on behalf of Philips

with reduced anxiety and improved wellbeing.

Lighting found that 80% of respondents said

We also know that when we have a greater

that they feel more positive when they live in

sense of engagement in a task we can improve

a light, bright environment. Researcher and

wellbeing in both the short and long term.

wellbeing expert Barbara Fredrickson has researched the fact that the more we can increase opportunities to experience positive emotion, the greater our overall wellbeing. If only wellbeing was as easy as a flick of the switch – let’s explore further how lighting, specifically, is a potential wellbeing tool. Smart lighting now offers the opportunity to adapt light in a way that triggers our nervous system into either relaxed or wakeful states. We can leverage this to improve our quality of rest, which is integral for health, wellbeing and performance.

Socialising at home: Further, this research found that the home environment also has an influence on our desire to socialise. Over one third of respondents avoid entertaining in their home because they were embarrassed about how it looked. Lighting also came into play in social situations; one in five Australians feel that their home is too dark and lacks atmosphere. This is significant, as meaningful relationships are known to positively impact our health and wellbeing. It’s helpful to consider what aspects of your home are

Additionally, the ability to adjust lighting to

impeding you building and engaging with

mirror the tasks within our daily routine, can

your social network.


feel more


when they

live in

a light,



GHG Disclaimer – please read


Light is important to feel creative, inspired & alert. Organisations





importance of the physical environment on employee wellbeing and productivity. With more Australians than ever working from home, it’s important to convert this knowledge and practice to the home environment. According to the research, 62% of Australians whose home doubles as an office believe the light is important to feel creative, inspired and alert, as well as to be able to think clearly and work in an environment where they feel proud. Light can be used to activate the sympathetic nervous system to induce a more wakeful state, improving clarity of focus and engagement in tasks. We know that task engagement in both the short and long-term sense improves wellbeing, lighting in the physical environment can be tapped as a strategic resource for positive health. Key takeaways:


Australians who work from home:

integral to sustainable wellbeing • Technology can be both a friend and foe of wellbeing, so it is important to be aware of which tools are supportive or limiting for you.

Belinda Williams, registered Psychologist with extensive experience in Positive Psychology, Coaching & Counselling Psychology. With over 13 years of practice, she is an expert in supporting people to make change. Through her experience in health, educational & organisational settings, she understands how the unrelenting stressors of modern life make people feel drained, stuck and overcome.



The Brain Fog Fix by Mike Dow

• Three key ingredients for wellbeing include positive emotion, meaning and positive relationships. Consider how you can enable more of each of these in your every day. • We can strategically use tools in the home such as lighting to help improve our wellbeing and productivity • The more control we have over our

Reclaim Your Focus, Memory & Joy in Just 3 Weeks • A side effect of modern living • Restore serotonin, dopamine & cortisol • Think more clearly, remember & learn readily • Rediscover the joy in life Paperback Published 2015

environment, the greater our wellbeing and the lower our experience of anxiety • Recovery, in the fast paced world, is 44 | SUBSCRIBE to GHG

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Steady State VS

Interval Training Words Kat Millar

Design Oleksandra Zuieva


he great debate about what is better -

The Pros of steady state cardio

steady state cardio or interval training?


First of all, let me clarify the definitions

of each:







lower energy day or have sore legs:

Steady State Cardio Training:

If I were to only ever do intervals as my cardio,

This is aerobic/cardiovascular training where a reasonably steady intensity is maintained for an extended period. It’s usually 30-60 or more minutes of exercise with a steady heart rate of around 60-75%.

This is any form of activity that alternates high intensity activity with lower intensity activity. You may hear of this referred to as anaerobic training or HIIT – High Interval




interval is either passive (complete rest) or active (e.g. walking). The variations are limitless. That question has been tossed around a lot in the fitness industry over many years. This article looks at the benefits of each type.

Which Better: steady is




training? GHG Disclaimer – please read

boy would I have missed a lot of workouts over the years! There are many times that my legs simply wouldn’t cope with a HIIT workout and in that case, a nice flat jog where I bounce along, not extending my legs too far out is perfect.

Interval Cardio Training:



2. It’s ‘YOU’ time: Another reason I love steady state in the form of running, is that it’s my ‘yoga’ time, my ‘ME’ time. Many ideas have been thought up by people, myself included, while running. My thoughts wander all over the place and by the time I’m finished, I realise it’s been one of the most productive times of my day. I get clarity, ideas, creative thoughts and a huge charge of energy and motivation that didn’t exist before my run. 3. You can do it a lot more often: You




or shouldn’t do interval training every day. It’s using a different energy system and needs longer to recover between sessions. Think of weight training and how you load the muscle under tension for a shorter period – it really hurts, but then it’s over and you rest. Aerobic SUBSCRIBE to GHG | 47

burn/ache but generally feels good. You can go into a nice zone where all you can hear is rhythmical music, steady breathing and just let your worries go and thoughts wonder. It can be so therapeutic. 4. It’s ideal for beginners: A really great way to put someone off exercise when they’re first starting would be to get them to do interval training. It’s much better for people who have been training for a while who will cope with it better. It’s important when you’re starting out that you do something regularly. The pros of interval cardio training: 1. It’s ideal when you’re short on time: When you only have 30 minutes or less to workout, it’s great to have the option of busting out a shorter workout. You can burn around the 48 | SUBSCRIBE to GHG


activity is more like a very low level constant

same calories as a steady state session that’s twice as long. It’s great when you’re on holiday and want to do something in a hotel room or bedroom. You can do plyometrics such as burpees with an explosive jump, squat jumps, jump lunges, jump kicks etc. You can head out the door and after a warm up, sprint for 30-45 seconds then jog for total of 20 minutes (or any other similar variation of this). 2. It provides variety: You can do some sprints on a track or at the beach for something different. Or make up your own different routines using various equipment. An intense cardio-based group fitness class such as Body Attack or Spin utilises interval methods, which is why you’re left in a sweaty, buzzy state afterwards. 3. It cranks up your metabolism and increases fitness: You really can’t beat the level of fitness you GHG Disclaimer – please read

acid and extreme heart rates for short times. It leaves the metabolism firing for hours. For a given time investment, interval training leads to greater fat loss because interval training burns more calories post exercise. 4. It increases muscle: Another bonus of interval training is that you get more muscle activation. Think of the difference between a marathon runner’s body and a sprinter’s body. One is more muscular as they are using a lot of power to explode their bodies fast. Interval training can be gruelling. It’s short and intense. Afterwards though, you buzz. It’s so effective!


feel when you train yourself through lactic

So in closing, steady state or interval training? My advice to you – unless you are training for something sports-specific, do a combination of both. They are both awesome in their own way.

Kat Millar owns Get Results Training, dedicated to helping people transform their health, mind & body. She’s a coach, speaker, awardwinning figure competitor, fitness lecturer & NLP practitioner. Her passion helps people achieve life-changing results & fulfillment, with a range of programs for holistic health & body transformation. Contact via Kat’s website or


Editor’s choice High-Intensity Interval Training for Women by Sean Bartram

• • • •

Burn More Fat in Less Time 80 HIIT Workouts You Can Do It Anywhere Step-by-step Guide

Alternating between intense bursts of exercise & less-intense periods of activity, the body burns more calories--even after working out--in less time compared to traditional forms of exercise. Covers all muscles with emphasis on core and lower body. Paperback

Published 2015

RRP $35.00 Now $26.50 GHG Disclaimer – please read

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• Integrate All Exercises

New You?

New Year, Words Kusal Goonewardena

Design Oleksandra Zuieva




be popular, but did you know that most people only wear

them for an average of 30 days? There is a similarity between New Year’s health and fitness resolutions. Many people will currently have both – the wearable fitness tech from Christmas and the New Year’s resolution to go with it. What a missed opportunity if the device lies among other knick-knacks at the back of a drawer and the health goal a distant memory after just 30 days.




Six keys to keep the resolution going all year: 1. The wearable tech is just part of a bigger picture: Owning a wearable fitness device is probably not enough to keep you motivated, but being part of an overall program is. Some wearable devices offer apps which allow you to set goals and track your progress as part of a bigger fitness program. Signing up to the app dramatically increases your potential to get the most from your device. Rather than something which quickly loses its novelty,

New Year’s health and fitness resolutions fail for many reasons. New Year’s health and

the device becomes an

fitness resolutions fail for

important tool in your big

many reasons such as

picture health journey.

setting unrealistic goals


or going too hard too



tolerance’: So many New

early, resulting in injury


and giving up. The other



because people aim too

main reason is lack of

high, setting goals way





Being properly prepared

tolerance. Understanding


your fitness levels and





reach their New Year’s health and fitness goals. It’s the same with getting the most out of your wearable tech. If you want to make a change for the better in 2017, consider the following tips: GHG Disclaimer – please read


common link among people who successfully

exercise tolerance is the key. A good rule of thumb is to only increase your exercise levels by 20% at a time, across six weekly intervals. It may sound modest, but increasing by this level allows your body to adjust slowly and lowers your injury risk. Once SUBSCRIBE to GHG | 51

Most of all, remember that


is a work in progress.

your body has adjusted to that increase over a period of six weeks, you may then increase the exercise by another 20%. The key is knowing your baseline: for example, how long can you walk for and how often? How far can you run and how often? How many laps can you swim? Our bodies are designed to move and everybody can do something. Once you have your baseline you can make improvements 20% at a time and you will be amazed at the difference over a 12-month period. 3. Do something that you like: Too many people force themselves into activities they despise, so they quit. Even if you’re not in love with the idea of exercise, you will surely have a preference – for example given a choice between walking, the gym, cycling, tennis, netball, running and swimming, there is bound to be one activity you prefer and that is the one you are most likely to stick with. 4. Drop the comparisons: It’s so tempting to compare yourself to your peers, family or celebrities but comparison is destructive and de-motivating. People quickly lose confidence because somebody is always going to be fitter/stronger/better than you. Making a positive change needs to be about you. So concentrate on yourself. Understand your base fitness and aim for steady improvement. Do what you’re doing as well as you can. The change will come and you’ll feel better for it, but only if you compare you with yourself.


GHG Disclaimer – please read

occasionally: It’s positive to settle into a health and fitness routine but it is good to increase it a little too. Try not to be locked into the exact same routine every time – consider adding a bit more to your routine every now and then. If you are doing moderate exercise twice a week, try three or four times a week. Shake it up a bit and your body will love you. 6. Develop your mindset: Mindset is most important. Anyone can emulate the way


5. Push beyond your comfort zone

Kusal Goonewardena is an experienced physiotherapist who consults via his clinic,






believes passionately that physiotherapy patients should see positive results in three sessions or less. Kusal has authored books including: Low Back Pain - 30 Days to Pain

Free; 3 Minute Workouts; and co-authored Natural Healing: Quiet and Calm. Kusal is is a lecturer, author, consultant and mentor to thousands of physiotherapy students around the world.

elite athletes develop mindset by using affirmations: simple, short, positive phrases, which they say to themselves either early in the morning and/or late at night. Research shows at these times of day.



Affirmations may be ‘today I am fitter than I was last week/last month’ or ‘each and every day I am getting better’. Affirmations combat the inevitable doubt and negative emotion people experience. They may also be necessary if you are not surrounded by

The 90-Second Fitness Solution by Pete Cerqua

supportive people – sometimes family and

For A Healthier, Stronger, Younger You:

friends mock or are hostile to a new fitness

regime. Key points: • New Year’s resolutions can become reality

• • • •

lose weight and keep it off simple & highly efficient build lean muscle mass increase your standing metabolism easy nutritional guidelines

with preparation. • Aim to get more from your wearable tech. • Consider your exercise tolerance, choose something you like, break out of your comfort zone and work on your mindset. GHG Disclaimer – please read

The Most Time-Efficient Workout Ever: minimum of 15 mins working out a week. Paperback

Published 2009

RRP $30.00 Now $25.75 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


that the brain is more receptive to affirmations

ilates P for a Healthy Lifestyle Words Justin Balbir & Margarita Gurevich

Pilates, was first utilized in England, during the First World War as a means

of rehabilitating injured soldiers. Joseph Pilates attached springs to the hospital beds to support and provide resistance for the patient’s limbs. In 1926, he relocated to New York with his wife, where they opened their own ‘body-




ilates, named after its founder Joseph

Design Oleksandra Zuieva

conditioning gym’. They continued to teach the Pilates method, which quickly become a popular form of exercise, especially with the dance community. While Pilates now has the reputation of being a more femaleoriented form of exercise, 60% of Joseph’s initial clientele were men. It certainly wasn’t intended to favour one sex over the other and still is highly suitable for both genders. GHG Disclaimer – please read

Pilates is

1. What is the difference between general Pilates and Clinical Pilates?

used for

These days there seems to be a Pilates studio on every second corner. It can be confusing to differentiate what is Clinical Pilates and what



isn’t. Essentially, Clinical Pilates is run by a

as well as

trained healthcare professional, typically a physiotherapist. So is non-Clinical Pilates bad for you then? No, it certainly isn’t ‘bad,’ but it won’t necessarily



general health &

be specific to your condition and/or abilities. Most importantly, the instructor may not be qualified to deal with, or even have a proper


understanding of the condition you are requiring to treat. Clinical Pilates will ensure that you are in well trained and knowledgeable hands. Someone that can help you become fit and active, but also understands your underlying injury or disease. They liaise with other health professionals, such as your doctor, to ensure you are receiving the best care.

strength and control. This will in turn, result in reduction and prevention of back pain. 2. What conditions is Clinical Pilates useful for?

Clinical Pilates, unlike general Pilates,

As stressed in many previous articles, exercise

should also involve Real Time Ultrasound.

has an enormous number of benefits, positively

This is used to assess the strength and control

impacting people with many different injuries

of the core stabilizers of the lower back and

or diseases.

stomach; it allows both the


and the individual to see how the muscles work on the screen. This correct


ensure activation

Some of the problems Clinical Pilates can help treat and manage are: • Neck and back pain • Joint injuries

of the muscles and

(shoulders, hips, knees,


ankles and more)




marked improvement

• Arthritis

of the core muscle

GHG Disclaimer – please read

Scoliosis SUBSCRIBE to GHG | 55

• Cardiovascular conditions (Coronary Heart Disease, heart failure, stroke and others) • Neurological



Sclerosis, Parkinson’s Disease, brain or spinal trauma) • People at risk of falls and those who are generally in low physical condition 3. Are there any precautions? Pilates is generally suitable for people of all ages and abilities. Nonetheless, certain considerations need to be made. Where this is the case it is particularly important to do Clinical Pilates rather than ordinary Pilates as the sessions will be conducted under the 56 | SUBSCRIBE to GHG


• Incontinence

supervision of physiotherapists, leaving no room for mistakes to be made. For example, while Pilates is an excellent form of exercise for pregnant women, it is not recommended for women beyond the first trimester to spend prolonged periods lying on their back. The program will therefore have to avoid exercises utilising this position. Additionally, while Pilates is a great way to improve control, balance and strength, some exercises can be challenging. For those who are at risk of falls, such as elderly people, it is important that they are supervised closely to avoid any adverse events. Again, the program needs to be tailored specifically to them. GHG Disclaimer – please read

various heart-related conditions, there are limits to the intensity with which an individual should exercise. It is important to monitor the exertion levels of the individual, based on subjective feedback and also using measures such as heart and breathing rate if required. The best way to make sure that the program meets the needs of each individual person is to start by carrying out a detailed full body diagnostic assessment. This should include


When it comes to certain conditions, such as

Margarita Gurevich is Senior Physiotherapist at





completed B.Phty degree at La Trobe University and Diploma of SCENAR Therapy in Moscow SCENAR Centre. Margarita extensively uses Clinical Pilates, SCENAR therapy & other evidence-based techniques, including Real Time ultrasound and McKenzie treatment. She specialises in Sports Injuries, Women’s Health (including incontinence) and gastrointestinal issues.

an assessment of posture, muscle strength, flexibility, range of motion and ligament integrity as well as the medical history. It is also important to discuss the goals of each individual and the type of exercise they are already doing. The Clinical Pilates program should consequently be based on the outcomes of the assessment. To make sure that the person’s condition is improving and that his/ her goals are being met, regular reassessments should be carried out to track the treatment progress and make any necessary adjustments to the program. It is most important to check your health and fitness with a GP before you commence any type of exercise regime.



NO-RISK PILATES by Blandine Calais-Germain & Bertrand Raison

An illustrated, anatomical guide examines: • 8 fundamental Pilates exercises • correct movements

Justin Balbir has a Bachelor of Health Sciences





Practice. He specializes in manual therapy and sports injuries. Justin has worked for 5 years

• specific risks, prevent injury • common mistakes • improve your Pilates workout Paperback Published 2012

as a sports trainer for the Ajax Football Club and believes that Clinical Pilates training is an excellent way to improve health & prevent future injury recurrence. GHG Disclaimer – please read

RRP $29.95 Now $28.80 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

JOINT PAIN Non-Arthritic Words Michael Dermansky

some simple and others that are more serious. Arthritis, in particular

osteoarthritis, is a common cause of direct joint pain and swelling. however, even in severe cases of degenerative joint arthritis, this may not be the cause of the pain. The following are other causes of pain in the joints




oint pain can occur for several reasons,

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that are different and may not be as long term as arthritis. They need to be treated differently 1. Muscle, joint structures and biomechanical reasons for joint pain: Even in cases of arthritis, the muscle or other structures can be cause of the pain. The most typical example is knee pain. You GHG Disclaimer – please read

pain or have very mild arthritis and feel severe pain. The most common cause of knee pain is irritation of the lining of the knee cap due to weakness and poor control of the position of the knee cap. The knee cap shifts its position causing irritation of the lining of the joint, called the synovium, causing pain. This is treatable, by strengthening the quadriceps, the major muscle surrounding the knee cap and by mobilising the knee cap to reduce the direct pressure on the synovium. Similarly, in other joints, such as the shoulders, hips, lower back and wrists, muscle and other treatable physical factors can be the cause of pain rather than the arthritis. 2. Sprain of the joint capsules:


can have severe knee arthritis and feel no

diseases usually cause night pain and there is a severe inflammatory response in the joints, meaning that the joints will become swollen, hot and red. In addition, this does not occur suddenly in general but develops over time. If any of these sound like your symptoms your physiotherapist or doctor will detect these patterns fairly early and determine the correct treatment or refer you to the appropriate specialist for the right testing and management.






Physiotherapist and Managing Director of MD Health Pilates, with 17 years’ experience of treating clients from all walks of life, from 6-year-old children all the way to the age of 92. He can be contacted through his website.

An incident or injury that puts excessive pressure on the joints can cause a tear of the joint capsule. A common example is a tear in the capsule of the shoulder, during sports such as netball or football. It needs to be assessed and treated properly, but this injury heals and gets better with the right management. 3. More severe and long term causes of joint pain:



NATURAL POSTURE for Pain-Free Living by Kathleen Porter

The Practice of Mindful Alignment.

Although the causes are different, these are

• how to sit, stand, walk, • how to bend, get up from a chair, • how to sit to meditate & sleep • 12 physical exercises for posture • relief from chronic pain

auto-immune diseases that cause severe


Other causes of joint pain can be more severe inflammatory diseases, such as rheumatoid arthritis, lupus and ankylosing spondylitis.

Published 2013

swelling, stiffness and warmth in the joints as well as painful movement. However, the pattern of these diseases is distinct and different. These GHG Disclaimer – please read

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“The right thing & the easy thing are never

the same� - Kami Garcia


Anger is an emotion that can range from mild

annoyance to intense






MANAGEMENT Words Ruane J. Lipkie

Design Oleksandra Zuieva GHG Disclaimer – please read


veryone feels angry at some point because it is a natural human emotion. However, dealing with it is not always

easy. If it is managed properly it may not develop into a problem. In the first instance, it is valuable to work out WHY we get angry. It is important to get to know ourselves in order to identify our own warning signs. Unfortunately, anger can persist over a long period of time and is often expressed in harmful ways. This negative behaviour can lead to many different problems. These problems are most common in relationships at home and at work and can affect the overall quality of your life.

What is anger? Anger is an emotion that can range from mild annoyance to intense rage. Experts describe the emotion as primary - a way of protecting yourself and surviving challenges. It can be a response to a threat, real or perceived. It is a feeling that is accompanied by biological changes in your body. When you get angry, some people feel their blood pressure rise which increases heart rate. Some people find their thoughts racing and they yell. Some people clench their fists and jaw and their breathing changes. Overall your heart rate and blood pressure rise and stress hormones are released. This can cause you to tremble, GHG Disclaimer – please read


Anger is linked with negative emotions or is a response to them. become hot and sweaty and feel out of control. Angry behaviours include yelling, throwing things, criticising, ignoring, storming out, sometimes withdrawing and doing nothing. Mild anger may occur when a person feels tired, stressed or irritated. These feelings may occur when our basic needs are not being met. i.e. lack of food and sleep etc. We may also become angry when others express opinions, ideas, beliefs we do not agree with. In extreme cases, anger can lead to violence if not properly controlled. Some people use anger as an excuse for being abusive towards others. Violence and abusive behaviour creates fear in others. It could be seen as one person trying to gain power and control over another person.

Why do we get angry? Anger is usually linked with other negative emotions or is a response to them. You may be feeling hurt,disrespected,devalued,frightened, disappointed, worried, embarrassed, etc. We also tend to become angry when reacting to frustration, criticism or threats. It is emotionally safer for a person to express these feelings as anger – that way you believe they do not appear to be vulnerable. Instead of helping someone to feel less vulnerable or safer it can serve to increase the hostility. SUBSCRIBE to GHG | 63

or poor communication between people. Frustration which leads to anger is often associated with things that don’t always happen the way we want and people don’t always behave the way we think they should. Being unreasonable or irrational can lead others to feel threatened or resentful. These can be seen as barriers to communication.

How is anger expressed? Anger can be expressed in many different ways. The same situation may affect people differently and it can manifest in a variety of ways. The most common signs include both verbal and non-verbal. Non-verbal cues present in the tone of voice, body language such as aggressive stance, frowning, clenching fists. Verbal cues are raising your voice, shouting, swearing, and even striking. 64 | SUBSCRIBE to GHG


Anger can also result from misunderstandings

Gender differences. Men and women often, but not always, manage and express anger in different ways. Women may not show their anger and hide it behind tears or sarcastic remarks. On the other hand, men may respond to feelings of anger in a more overt way, as a primary emotion. They may believe that anger manifested as aggression, is a legitimate way to express their disapproval in a situation. Often men find it harder to express the feelings underneath the anger, like hurt, sadness or grief. When is anger a problem? Anger becomes a problem when it disrupts your life in some way. It usually causes discord with other people and could be at home, at work, daily living, even getting into trouble with the law. When your main mode of communication is through Anger GHG Disclaimer – please read

cannot be honest with you. They can feel they cannot talk to you or disagree with you or they feel afraid that you may attack them in some way.

Some signs that anger is a problem are outlined here: • Anger involves verbal, emotional, physical or psychological abuse. • People you deal with feel they have to act cautiously around you. • Anger can lead to problems with both personal and workplace relationships.


it causes people around you to feel they

Next month in Great Health GuideTM, we will discuss how to manage anger and a few tips on how to reduce your angry reaction.

Ruane J. Lipkie is a registered Brisbane psychologist & a member of the Australian Psychological Society (MAPS). Ruane’s practice offers psychology and counselling advice including clinical, developmental, emotional, educational and relationship concerns. Visit

‘A Life Logic’. To schedule a consultation and discuss your own journey to success, contact Ruane here.

• You think you have to get angry to get what you want. • Anger seems to get bigger than the event that set it off.



• Anger lasts for a long time, well after the triggering event has passed. • You are becoming anxious or depressed about your anger. • You are using alcohol or other drugs to try to manage your anger. • You are getting angry with the people who are closest to you. It is important to try and understand why you feel angry so that you can identify the root cause of the emotion, which can be both rational or irrational. This can help you to deal with it effectively. It increases

You Can’t Ruin My Day by Allen Klein

52 Wake-Up Calls to Turn Any Situation Around • Wake-up call • Follow-up exercise • Lighten-up laugh • Label experiences... good or bad • You decide if an incident will alter your day or not.

positive communication and your ability to get along with others. This in turn can help you to function more appropriately and successfully. GHG Disclaimer – please read


Published 2015

RRP $28.99 Now $25.50 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


Romantic Love & anger Words Dr. Matthew Anderson





psychotherapists of all sorts, that anger is a normal ingredient in all

healthy relationships, including romantic love. Couple’s therapists think this way especially and spend great effort teaching partners how to fight fairly. However, the real truth about anger in a couple’s relationship is that it is

GHG Disclaimer – please read




Design Oleksandra Zuieva

almost never truly healthy and is almost always a result of immaturity and/or dysfunction. It is a fact, of course, that most couples get angry and fight but this does not necessarily imply that anger is either healthy or desirable. It may be true that the popular attitude about the necessity of anger in relationship is actually a contributing factor to the high rate SUBSCRIBE to GHG | 67

and anger damages and anger distances. None of these rather predictable effects are helpful to the creation of a close and respectful connection between two lovers. Anger is almost always anathema to intimacy because it usually produces fear and either attack, withdrawal or a form of freezing. Intimacy, especially the radical sort that belongs with romantic love, requires significant and sustainable safety. Safety must infuse the very context of a couple’s relationship in order for emotional intimacy to grow and blossom. Anger and safety are almost always experienced as opposites.


(approximately 50%) of divorce. Anger hurts

anger when misunderstood or mistreated. It is the child that needs to be right or needs to have his or her way. It is the child that throws various forms of tantrums in an attempt to control and manipulate others. It is the dysfunctional or wounded part of us that misinterprets and overreacts to perceived harm and hurt. It is the wounded one that attacks and asks questions later. And on occasion, it is the individual who is both immature and wounded who uses anger as regular currency in communication because it is the emotion they feel most at ease with. When a weapon of destruction such as anger appears in a love relationship both partners normally search for protection and defenses are

Anger hurts, anger damages & anger distances. experience of safety that is stronger and more intense than anything either lover has ever encountered. If that safety is then grown, deepened and nurtured by the various practices and attitudes of radical intimacy, a couple can enter and sustain a loving relationship that is transforming at every level. In order to do this each partner must surrender all weapons of destruction and anger should, must, be the first to go. Anger is destructive, especially in a couple’s relationship, because it usually arises out of immaturity and/or dysfunction. The childish, immature part of us is the part that reacts with 68 | SUBSCRIBE to GHG


Romantic love has the power to create an

quickly constructed. If anger persists, walls get stronger and taller and eventually vulnerability is a tragic casualty of interpersonal war. Once vulnerability disappears, romantic love loses its hold and the couple begin the sad slide into co-existence. Co-existence, a state of living alongside but not deeply connected to one’s partner, is the breeding ground for boredom, dissatisfaction, disappointment and greater and greater distance. As distance increases and each partner mourns the loss of the wonder that used to be, anger burns hotter and hurt intensifies and love gives way to resentment and even hate. If the ecstasy of romantic love is to live and prosper, each partner must learn to relate as GHG Disclaimer – please read

Anger &


are almost


experienced as


to difficulties without weapons or attack. Otherwise, even the most sacred and heart


a mature and healthy adult who can respond

His has a best-selling book, The Resurrection of Romance. Matthew may be contacted through his website.

filled love will dissipate and die in the darkness that unmanaged anger creates.


then, is no friend to romantic


Reverend Matthew Anderson has a Doctor of Ministry specialising in counselling and has extensive training and experience in Gestalt and Jungian Psychology. He has helped many couples and singles successfully navigate relationship issues. GHG Disclaimer – please read


Choice The Truth about Love by Pat Love

The Highs, the Lows & How You Can Make it Last Forever • Love has normal, predictable stages • Include highs and lows • Couples mistake the lows for the end of love • Don’t break up before the breakthrough realization • You can create the true love you long for “with the partner you already have.” Paperback Published 2001

RRP $31.99 Now $25.75 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

© Antalya Developments Pty Ltd 2017 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate.  Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed.  The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats).   Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats).  Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).

Great Health Guide: Bumper Holiday Issue – Jan/Feb 2017  

Jan/Feb 2017 - This is the special ‘Bumper Holiday Edition’ featuring more fabulous articles to help you begin your new year fit & healthy....

Great Health Guide: Bumper Holiday Issue – Jan/Feb 2017  

Jan/Feb 2017 - This is the special ‘Bumper Holiday Edition’ featuring more fabulous articles to help you begin your new year fit & healthy....