January – June 2015
Create a healthy workspace Protecting your health at work
Exploring Byron Bay From hinterland to coast
Working it out
Simple ideas to ensure workplace fitness programs are a success.
QUICK & EASY falafel
CONTEN 16
07 FEATURES
FAVOURITES
08 Working it out
04 The Buzz
13 Recipes
06 5 Mins With...
16 In Focus
06 Q&A
24 Get Appy
14 Healthy eating when life gets busy
07 Is It True?
25 Member Benefits
18 Are you busy?
20
Simple ideas for workplace fitness programs
10 Create a healthy workspace Protect your health at work
Easy tips to fuel your body right
Building resilience when life is in over-drive
20 Exploring Bryon Bay
Discover what the north coast of New South Wales has to offer
22 How to achieve work–life quality Why loving your job will help you achieve a healthy balance
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INFORM AUTUMN 2015
NTS
GM’s MESSAGE
Hello and welcome to the January – June 2015 edition of Inform. Since we spend so much of our lives at work it’s important to be mindful of how we utilise that time so that it’s benefiting us. In the GU Health offices we value the importance of wellness in the work place, and we always check in on our team mates to make sure they’re looking after themselves. We also invest in the wellness of our staff as a business, by providing a range of workplace wellness benefits. We have fresh fruit delivered to the office kitchen three times a week so that our employees have fresh fruit to snack on. We also see the value of encouraging our staff to move and keep healthy throughout the day. Our lunch time bootcamps are offered twice a week at a subsidised rate encouraging our team to take some time out from their busy schedules and get active outdoors.
10 Managing Editor: Sandra Helou Features Editor: Rachel Pace Art Director: Jodie Griffiths Contributors: Toni Eatts, Dr Sven Hansen, Gretchen Masters, Rachel Pace, Emma Wheaten Inform is published by GU Health. This magazine may not be reproduced in part or in full without the written permission of the publishers. All expressions of opinion are opinions of the authors only and published on the basis that they are not regarded as representing the official opinion of Grand United Corporate Health Ltd (GU Health) unless expressly stated. GU Health accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication and readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing and interest.
Contact Us: Post: Reply Paid, GPO Box 2988, Melbourne, Vic 8060
Given the new research that reveals replacing just one hour of sitting with standing could increase a person’s life by at least five per cent, we’ve started trialling stand up desks in the office. These desks give staff the flexibility to do some of their desk work while they’re standing. And of course, given we’re in the business of health insurance, our staff are provided with a range of GU Health plans to choose from to ensure they’re taken care of when it comes to prevention, as well as treatment. So in this edition of Inform, we thought it would be worthwhile to explore the topic of wellness at work, to help you set some intentions for that particular area of your life. Workplace wellness programs have increased in popularity in recent times, so on page 8 we discover the advantages of these programs and the positive impacts on team dynamics. Leading a busy lifestyle doesn’t mean that your food intake needs to be compromised. On page 14 we share some tips and options to help you If you watch what you eat. And don’t miss out on our trip north to the beautiful Byron Bay, where food, relaxation and cosy rainy days in are all part of the adventure. Until next time,
Ph: 1800 249 966 Email: corporate@guhealth.com.au guhealth.com.au
Grand United Corporate Health Ltd (GU Health) ABN 99 002 985 033 GPO Box 2988 Melbourne VIC 8060
haven’t done so already, don’t forget to check out My Health Space by logging into Online Member Services
Gary Elliott General Manager, GU Health
Going forward, you will receive Inform magazine twice a year. This will enable our editorial team to dedicate more time to creating an even better publication for you to read.
Re-think Reduce Reuse Recycle
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The Buzz
1
25
MAY
APR
White Shirt Day Anzac Day
Raising awareness for ovarian cancer research. Show your support and wear a white shirt.
Find out more details, visit ocrf.com.au
Mindful in May Mindful in May is for everyone – beginners to experienced mediators. Its aim is to highlight the benefits of meditation for the individual and the community. The money raised will be donated to Charity Water, a not for profit organisation that builds clean water wells in the developing world.
Find out more at mindfulinmay.org
Spinal Health Week This national campaign by the Chiropractors’ Association of Australia (CAA), highlights the importance of living a healthy lifestyle as well as the issue of chronic back pain. Chronic back pain, can lead to avoidance of exercise and physical activity as well as mental health issues. See our feature on the importance of creating a healthy work environment on page 10.
For more details, visit spinalhealthweek.com.au 4
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25-31
MAY
Australia’s Biggest Morning Tea Get together with your friends, family or workmates and host a morning tea while raising money to donate to the Cancer Council for research, prevention and support services.
Go to biggestmorningtea.com.au
The Real Food Revolution With events Australia-wide, find out more about detoxing, yoga, meditation and much more.
Visit therealfoodrevolution.com.au
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MAY
Red Apple Day Promotes easy detection of bowel cancer. Have a morning tea, lunch or casual clothes day to raise money to support the cause.
For more information visit redappleday.org
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World No Tobacco Day
JUNE
Australians can pledge to quit smoking or support family members or friends to quit through a specially created Facebook page.
Visit nicabate.com.au/Pledge-To-Quit
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MAY
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INFORM AUTUMN 2015
5
FAVOURITE
5 Mins With...
Q&A
Name: Kim Minehan Position: Process Analyst Time with GU Health: Six years
covered for? Simon, NSW
My role at GU Health involves... improving our business processes to achieve more efficient results; including system updates and staff training when there are changes to the health industry.
People who know me would describe me as... passionate and organised!
Being part of the GU Health team has impacted my wellbeing by... helping me to understand how to get the best out of my health insurance. Working in health insurance…has taught me work life balance and improved my wellbeing.
I spend most of my time... baking
If you have any questions about health insurance that you’d like us to answer, email them to magazine@guhealth.com.au
A: When we refer to your extras benefit, we’re referring to the dollar amount we pay when you make a claim on your extras. How much you get back depends on your level of cover.
Enjoy percentage-of-cost benefits Most GU Health covers provide ‘percentage of cost’ benefits which means depending on your level of cover, you can claim back a percentage of the amount you pay for your extras services (up to your annual limits). For example if your cover pays 80 per cent on extras services, you’ll only be out of pocket 20 per cent.
Keeping you well With the right cover you can access a range of services such as dental, optical and physiotherapy that can inspire you to keep well. Our aim is to provide you with extras cover that can help you to meet your health and lifestyle goals as well as saving you money.
or travelling!
How do I keep track of my extras benefits?
The best advice I’ve ever been given is... explore the world you
If you log onto Online Member Services available guhealth.com.au/login, you will be able to see the extras limits for each member on your membership. You will also be able to see the levels of cover which are offered to you and also be able to download a copy of Your Member Guide for full details of benefit entitlements. •
never know what you might learn along the way.
My favourite autumn activity is... a Sunday afternoon BBQ, good friends and a bottle of wine! •
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Q: How do I know what extras benefits I am
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If you need further information, your Member Relations Team are here to help you. Simply call us on 1800 249 966 with any questions that you may have, including specific enquiries about your extras benefits.
FAVOURITE
Is It True? No need to eat for two Does being pregnant mean that you should eat for two? We explore the facts… During pregnancy, both you and your growing baby need extra nutrients, so eating healthy foods from the five food groups is important. During the first trimester, a woman’s energy (kilojoule, kJ) intake should remain about the same as it was prior to the pregnancy, which means that extra food is not required. During the second and third trimester, the energy needs of pregnant women increase. To meet energy and nutrient needs during this time, pregnant women are recommended to increase their intake of grain foods (an extra 2 ½ serves per day), and lean meats and alternatives (one extra serve per day). Some suggestions to help you meet these additional energy needs include: • a wholegrain sandwich with fillings such as roast beef, hard-boiled egg, tinned fish, hummus • a small bowl of pasta with meat or bean sauce • a small bowl of stir-fried rice with tofu.
It is important to choose a wide variety of healthy foods to make sure that the nutritional needs of both mother and baby are met. •
References: This information contained from the article is directly from the Better Health Channel www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Pregnancy_and_diet?open
You can eat well during pregnancy by: • enjoying a variety of fruits and vegetables of different types and colours • increasing your intake of grain and cereal foods to 8½ serves a day. Choose mostly wholegrain and high fibre options • choosing foods that are high in iron, such as lean red meat or tofu. Iron-rich foods are important for pregnant women • making a habit of drinking milk, and eating hard cheese and yoghurt, or calcium-enriched alternatives. Reduced-fat varieties are best • drinking plenty of water (fluid needs are about 750 to 1,000 ml extra per day). Foods and drinks that are high in saturated fat, added sugar and salt are not a necessary part of a healthy diet and should be limited. guhealth.com.au
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FEATURE
Working it out Simple ideas to ensure workplace fitness programs are a success for both employers and participants. You can probably guess what the number one excuse for not exercising more regularly is…time. Or, more specifically, lack of time. Work days are long and the demands on your time outside of the office can make exercising before or after work seem impossible. But don’t admit defeat. Regular exercise is an essential ingredient for a healthy and happy life. Which is why providing fitness options at work is so important. Workplace fitness for employees The most important tip to keep in mind when your boss offers you a discounted gym membership or group fitness at work is this – take it! These programs rely on numbers, so putting it off until next year might mean that you miss out all together. Sure, you might have to skip training for a meeting more often than you’d like. But any fitness is better than none, so turn up when you’re in town. Or maybe you don’t want to turn up because you’re scared. Will you keep up? Will you stand out as the unfit one? When Orla from Westcon Group (Sydney) first started Boot Camp, she was terrified. She’d just started a new job in a new
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country and had no idea what she was in for. But within a couple of weeks she loved it and now she really looks forward to it. As Orla says, “There isn’t much to do in St Leonards at lunchtime, so it’s great to have something on.” So as you see, it’s about more than fitness. Training with colleagues is about having a laugh, making friends and stepping away from your desk. In fact, when the GU Health team in Sydney was asked what the main benefit of training is, a common response was building stronger friendships. Through training, employees mix with colleagues that they may otherwise have nothing to do with. Strong friendships have developed and there’s a genuine sense of fun at each training session. Katie from Australian Unity was worried about her first group training session because “I’m a control freak. I didn’t know exactly what to expect, which made me nervous. But I was pleasantly surprised by how achievable it was once I turned up.” To grow as a person, you need to step out of your comfort zone often. Training with workmates might seem intimidating, but you’ll settle in and start to enjoy yourself in no time at all.
Strong friendships have developed and there’s a genuine sense of fun at each training session. Dollars and sense It’s great that everyone enjoys getting fit at work. But, as the boss, what’s in it for you? More than you might think. According to a KPMG study, presenteeism (being at work but not productive) costs Australia $34 billion per year. A further study by PWC in 2010 broke this down, stating that $9.3 billion in productivity loss is linked to physical inactivity. On a more positive note, Wesley Corporate Health found that organisations that implement health and wellbeing strategies can reduce their employees health risks by up to 56 per cent. And then add some common sense to the data. We all feel better if we break up the day with a dose of fresh air. Colleagues who have built stronger friendships are more likely to support each other and work effectively together. Group fitness participants at GU Health Sydney, Westcon Group Sydney and Australian Unity Melbourne unanimously stated that they are noticeably healthier than they would be if fitness wasn’t available through work. A couple of participants even mentioned that it is one of the main reasons they are delaying
Which model fits your organisation best? There are plenty of ways to set up your workplace fitness. Which one works best for you will depend on the size of your organisation, your budget, shifts worked and, to an extent, the personalities of your employees. Below are a few of the options we recommend: • Fully subsidised groups Quite simply, you organise a time and a trainer, and you pay the bills. People turn up as and when they feel like it. This is logistically simple, although participants can be less engaged because they haven’t had to commit to training.
looking for a new job. That’s a long list of benefits in return for a small investment. Whose time is it anyway? It’s important to work out how the time spent training will be managed. The average employee will be away from their desk for up to 90 minutes to attend a 45-minute exercise session. Why? Because they have to get changed, get to the training venue, spend 45 minutes exercising, get back to work, shower, be presentable for whatever is going on in the afternoon and probably pick up something for lunch. If your employees are working to the clock, we encourage you to split training time like this: • 30 minutes standard lunch break
• plus 30 minutes that the employee makes up before or after work • plus 30 minutes that you gift them. After all, the time they spend away from their desks is as good for your organisation as it is for them personally. •
A note on quality control Make sure that your trainer is qualified (minimum Cert III Group Fitness and First Aid/CPR), registered with an industry body, has experience working with both individuals and groups and carries professional indemnity and liability insurance.
References: KPMG Econtech (2011). Economic Modelling of the Cost of Presenteeism in Australia. Pricewaterhouse Coopers (2010). Workplace Wellness in Australia; Aligning action with aims; Optimising the benefits of workplace wellness. Wesley Corporate Health, Leighton Properties and Grosvenor Australia (2008), The Future@Work Health Report; Employees and their Workplace.
• Partially subsidised groups We love this model. The employer pays half (or more) of the cost of training. The rest of the cost is shared by participants, who commit to three months at a time • Discounted gym memberships This is a great option if you’d like to provide something for employees, but don’t have the budget for it. You can even offer this in addition to onsite fitness groups. Put simply, you negotiate a better gym membership rate for your employees. Ideally you’d choose a gym with multiple sites, so that people can choose to train near work or near home. The main disadvantage of this option is the lack of team building.
Gretchen Masters is the founder of Spring Fitness, and a regular contributor to Inform. guhealth.com.au
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FEATURE
Create a healthy workspace There’s so much more to protecting your health at work than simply making sure your desk, chair and computer are set up correctly. Words Toni Eatts
Whether you toil away for a large corporation in a gleaming city tower, are buried in the backroom of a warehouse or start your day in your pyjamas in your home office, it’s essential for your long-term health that you have a healthy working environment. And, even if you’re hot-desking in a cool, new start-up or your company is bleating about budget cuts, there’s a lot you can do to keep yourself healthy at work. Chiropractor Dr Adrian Couzner is the director of two Chirosports practices, in Sydney’s CBD and on the Lower North Shore. He and his colleagues look after stressed out office workers with the usual array of work-related complaints – neck and shoulder problems, headaches, back pain and occupational overuse injuries. As a result he has developed a 10
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broad, lifestyle approach to preventing and treating work-related health problems. He says the first step is to check your posture.
“Your spine controls your nervous system and your nervous system controls every organ, cell and tissue in your body.” Naturally, it’s easier to keep good posture for eight hours a day if your chair and computer are ergonomically correct. However, that is only the beginning. Assuming that your physical environment is optimum, make sure that you:
• sit upright with your buttocks positioned at the back of your chair • keep your feet flat on the ground or on a footrest • can touch your computer monitor with the tips of your fingers • have all you need to do your work is within arm’s length • can use the mouse while keeping your elbow by your side • can reach the phone that is ideally only half an arm’s reach away. If those fundamentals are sorted then Adrian recommends that you turn your attention to the less obvious contributors to a healthy work environment. “Your desk is your home away from home,” he says. “It needs to be a place where you want to be, especially if you are a person who is aware of your environment.”
Stretch that break In addition, once a morning and during the afternoon do some easy stretching. This can be as simple as gentle neck movements or rotating your shoulders or spine; just enough to ease out the kinks and relax tight muscles.
Food for fuel Nutrition is also important and Adrian recommends you eat foods that will energise and keep your mind clear. Consume protein, fat and carbohydrates with every meal, for example: Mid-morning Snack on fruit, nuts and seeds Lunch
Customise your space If you’re not concerned about your surroundings, that’s okay. However, if you are, Adrian recommends customising your work station with photos and objects that mean something to you – a plant or even a gold fish.
“Hot desking is considered functional from a management perspective but you can still personalise that workspace. It could be your daily ritual; pop a photo of a favourite holiday destination next to the computer screen as your way of saying, ‘I claim this space’. It will help to get you into the right frame of mind for work.”
Avoid heavily starched foods such as rice, pasta and bread. Swap the ham and salad sandwich for a ham and salad, or any other protein source such as chicken, fish, chickpeas or eggs. Choose a colourful salad and add extra virgin olive oil, avocado or a white cheese such as fetta. Mid-afternoon Nuts, a hard-boiled egg or a tin of tuna. If the chocolate machine is singing to you, ignore it and opt for a healthy muesli bar.
Hit the bottle One easy way to claim your hot desk is to place your water bottle down as soon as you arrive. “Using a water bottle also has the added bonus of allowing you to track your water consumption.” Adrian says it is recommended that you drink one litre of water for every 24 kilograms of body weight, especially when you spend the day in air conditioning. “This doesn’t include tea or caffeinated beverages as they may dehydrate you further. Water’s important because it flushes your liver and kidneys.” Which brings Adrian to regular breaks away from work. “Drinking the correct amount of water also forces you to take bathroom breaks,” he laughs. He recommends taking a two-to-five-minute break every hour. “Walk to the water fountain or the kitchen or do a lap of the office.” guhealth.com.au
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Correct head space Adrian says that over and above the physical measures, it is important to have the appropriate mental approach to work. “I recommend clients learn how to ‘brown bag’.” This technique takes its name from the way school kids would head off each morning with the lunch mum had made them. “Think of having a brown bag sitting at the door to your office. When you arrive, drop all your concerns that are unrelated to work into it.”
This technique allows you to centre yourself for the coming day. “You can become fully engaged in being an energised leader, listener or contributor. Being fully engaged at work will increase your productivity.” At the end of the day, reverse the process so that you leave your work stress in the office. “This technique helps reduce the build up of stress and helps you to create and sustain healthy relationships at home and within the workplace,” Adrian says. •
Improve your workspace Most workplaces take ergonomics seriously so check that your cubicle meets the following criteria: Desk – ensure there’s clearance for your legs, knees and thighs. Don’t use space under the desk for storage. Chair – your feet need to rest on the floor or a foot rest, your knees about level with your hips. You can improve your chair by using a lumbar support. Monitor – if it is not at the correct height for your eyes, place it on a box so that you are not straining your neck. The top of the screen should be slightly below eye level. Avoid glare from fluorescent lighting or sunlight. The brightest light source should be to the side. Mouse – within easy reach on the side of your keyboard. Your wrist needs to be in a natural and comfortable position when you’re using your
Stress breaker
mouse. Consider getting a mouse pad
We all encounter stressful situations at work. Chiropractor Dr Adrian Couzner points out that stress kicks us into ‘fight or flight mode’. When we were faced with sabretooth tigers this ensured our survival but for modern humans the cause of our stress is more likely to be an angry boss than a woolly mammoth.
which includes support for your wrist.
“This primitive response increases your heart rate, draws blood away from the gut which affects digestion, and puts blood into your muscles so you’re ready to run. It creates all sorts of health concerns so it’s important to calm this response.”
above it while typing. During breaks,
An easy way is to control your breath. “Your lungs are part of this autonomic nervous system and breathing allows you to slow down your heart rate.” If you are feeling stressed focus on your breathing: 1. Breathe in through your nose to a count of five. 2. Breathe out through your mouth to a count of five. 3. Repeat for four breaths.
“The beauty of this is that you can do it at your desk or while you’re standing at the photocopier and no-one will know,” Adrian says. References: http://www.deakin.edu.au/research/stories/2012/01/16/vitamin-d-deficiency-strikes-one-third-of-australians http://www.cancer.org.au/preventing-cancer/sun-protection/vitamin-d/how-much-sun-is-enough.html 12
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Wrist rest – this can reduce stress on your wrists. Hold your hands and wrist rest the heels or palms of your hands, not your wrists, on the rest. Headset – this is essential if you use the phone and type or write at the same time. Footrest – a must if your feet don’t reach the floor. Standing workstations or swiss balls – don’t use these all day as they can be tiring. Ensure you build up your stamina until you are able to spend half your day on one of these and half working at a normal desk.
RECIPES
GF
NF
GF
VEG
Zucchini Fritters
DF
VEG
Falafel Ingredients
Preparation: Thermomix – 3 mins Conventional – 10 mins Cooking time: 10 mins – until egg is lightly brown Serves: Makes 15-24 depending on size
Ingredients 4 eggs 40 ml milk (almond, coconut or dairy) 300 g zucchini
Preparation: Thermomix – 3 mins Conventional – 10 mins
1 tin chickpeas mashed
Cooking time: 10 mins – until browned
3 cloves garlic (crushed)
2 tablespoons thyme Salt and pepper to taste Coconut oil to fry
½ onion (chopped finely) 2 tablespoons chopped coriander 1 teaspoon cumin 1 ½ tablespoon flour (besan, rice, coconut)
Serves: 6
Coconut oil to fry
These are a great way to get your protein intake in at lunch.
These Middle Eastern inspired treats are so easy to make.
Method:
Method:
1. Finely chop zucchini and thyme. Add lightly beaten eggs, milk, salt and pepper.
1. Mash the chickpeas, onion, coriander, garlic, cumin and your flour of choice together in a bowl with a fork.
2. Go to ThermoMix setting TM 31, or use your blender: Add thyme and blitz 3 secs/speed 7.
2. Go to ThermoMix setting TM 31, or use your blender: Place all ingredients into bowl and chop 10 sec/speed 6.
3. Add zucchini and chop 3 secs/speed 4.
3. Shape into patties and add to oil in the fry pan over a moderate heat.
4. Add remaining ingredients. Combine 10 secs/speed 4. 5. Spoon into the fry pan and add coconut oil or pour into a shaped mould. 6. Serve with salad.
Check out these easy, time saving, nutritional and healthy lunch time recipes taken from ‘Sandwich Free Packet Free Lunchboxes’.
4. Serve with salad. These recipes refer to the use of the Thermomix, however any conventional blender can be used.
More about the book and the authors The need for a healthy lunch recipe book has come about with most families today being busy and time poor. Anita Rossiter and Micheline Andrews have written ‘Sandwich Free Packet Free Lunchboxes’. They are friends and mothers who share a passion for real food and enjoy providing their children with highly nutritious food. More information can be found at eatand3veg.com.au. guhealth.com.au
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FEATURE
Healthy eating when life gets busy Leading a busy lifestyle doesn’t mean you need to compromise on your food choices. Words Rachel Pace
Keeping on top of all of your responsibilities – work, family, study, recreation and life admin, often means there’s little time and energy left for eating nourishing meals. Eating out and on the go is often a tempting option, but fuelling your body with healthy meals doesn’t have to be hard. Plan ahead Allocating time to prepare for your meals for the week will mean you’re already one-step ahead. A meal plan can help you work out a shopping list of ingredients that you need. This can mean once you hit the farmers markets or shops, you know what you are buying – and that saves you time and money! Make double the amount Eating healthily does not have to be a time-intensive task. A great way to save time when preparing your meals is to make double the amount you usually would. That way you can bring in your leftovers to work the next day to enjoy for lunch, or you could even freeze the extra portion for a back up dinner. This is especially handy when you know you may have some looming deadlines and will be working back late.
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Out and about There will always be days where you will have to go and buy your lunch. With people becoming more and more health conscious, our shop are now filled with food outlets to cater for everyone. What about when you have to go interstate for work? Again, it is key thinking ahead, even if that means researching the food options available where you will be staying. Snacks are vital when you’re out and about – keep nuts, seeds and fruit handy and ensure you keep yourself hydrated. On the road More and more eateries are offering healthy options on their menus. If you are short for time and driving, keep your eye out for Oliver’s Real Food. They are expanding across New South Wales and Victoria and they offer healthy food for
people on the road – think green beans and green smoothies instead of French fries and a coke! Healthy meals delivered Yes, there is such a thing! You can get healthy food delivered straight to you. We are lucky enough to live in a time where we have lots of options: • HelloFresh – is a fool-proof alternative, with your meal plans and all of your ingredients provided to you, with exact quantities which minimises your food wastage. All produce is locally sourced and sustainable. hellofresh.com.au • Lunch Lady Lou – Sydney CBD professionals can have their breakfast and lunches delivered. Created by a CBD office worker, who understands that some days leaving the office is not an option. lunchladylou.com •
The right snacks Always keep your office drawer or bag armed with a healthy snack or two. This will keep you from reaching out and grabbing a sugar-loaded snack at 3.30pm. Fruit and vegetable sticks, boiled eggs, nut butters and organic rice crackers will keep you fuelled and can curb your sugar cravings. Soak your protein rich chia seeds in some coconut milk or water, add some berries and sprinkle a little cinnamon for a quick chia seed snack.
Example Meal plan
Breakfast Biodynamic natural yoghurt with banana, nuts and seeds
Omelette with vegetables
Biodynamic natural yoghurt with banana, nuts and seeds
Chia seed pudding with a mix of berries, nuts and seeds
Greek salad with sardines
Left over chicken salad with falafel
Smoked salmon salad
Roast chicken, quinoa, avocado salad with rocket
Bolognaise with zucchini noodles
Vegetable stir-fry
Lunch 2 hard-boiled eggs (organic and free-range if possible) with greens
Dinner Baked salmon with sweet potato mash and baby spinach
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IN FOCUS
Physiotherapy and Pain
Do you suffer from aching shoulders, stiff neck or tingling sensations in your wrist? Pain shouldn’t be a something that you put up with on a daily basis. A physiotherapist will devise a treatment plan to resolve and prevent further injury. Words Toni Eatts People seeking help with sports and work-related injuries, rehabilitation following surgery and women’s health issues walk through the door of the average physiotherapy clinic. However, at Your Health Domain, in Sydney’s busy CBD, Senior Physiotherapist Claire Shield sees a lot of busy office bees seeking relief from work-related conditions. “My clients include bankers, lawyers and IT specialists with posture-related injuries such as neck and lower back pain, headaches, and upper limb overuse injuries,” she says. These can range from mild discomfort to chronic pain requiring surgery. As an example, Claire has a lawyer client who developed ongoing lower back pain as a result of long working hours. He needed three surgeries to the discs in his lumbar spine, including a spinal fusion. He recommenced physiotherapy treatment with Claire after his third surgery. “Pain is the body’s way of protecting us and his body was so good at ‘protecting’ him that he experienced pain all the time.” Claire’s patient was also introduced to Clinical Pilates and he set goals ranging 16
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from being able to sit comfortably during a work meeting, to returning to sport such as running and skiing. “Through physiotherapy and guided exercise, his brain and body were able to relearn and retrain movements, knowing that they were no longer damaging his body.” In fact, the lawyer has returned to running around the park with his wife and his kids. “He feels happier and healthy, and so many aspects of his working and family life have improved.”
Prevention is better than cure • Exercise regularly to keep your muscles strong and your joints flexible. • If you are experiencing pain at work, have a health professional inspect your work station or how you perform a task. They can make changes to suit your body, or give you
Claire points out that 80 per cent of Australians will experience lower back pain at some point during their lives. Of those 80 per cent, 86 per cent will have a recurrence within 12 months*.
exercises so you can perform the task more efficiently. • Try a standing work station – they allow your spine to adapt to a more natural position. • Alternate tasks as it allows you to move your body and change your posture. • Schedule regular breaks. Visit yourhealthdomain.com.au for helpful tips on how to prevent injury and how set up your desk.
“Following any injury, your muscles become weak and joints become stiff. Addressing the underlying muscle weakness by commencing a core muscle strengthening program with your physiotherapist will reduce your recurrence rate, whatever the cause.” Therapies on offer While Claire favours massage and manual therapy techniques along with clinical Pilates, physiotherapy employs several techniques. Generally, your physiotherapist will work with you to devise a specific treatment plan which will include your goals and priorities to manage your injury. These treatments may include: • exercise programs to improve mobility and strengthen muscles • joint manipulation and mobilisation to reduce pain and stiffness • muscle re-education to improve control • airway clearance techniques and breathing exercises • soft tissue mobilisation (massage) • dry-needling (western version of acupuncture) • hydrotherapy • assistance with use of aids, splints, sports tape, crutches, walking sticks and wheelchairs. Overuse injury One of the common conditions which prompts people to seek help is repetitive strain injury, now called overuse injury. “It occurs as a result of repeated use of the same movements causing inflammation and damage to the soft tissues,” Claire says. “Office workers typically present with symptoms in the upper limb, such as the shoulder, elbow, wrist or hand.” She warns that if the condition is not treated early, it may become chronic and progress to include the neck or back. “A physiotherapist will get you started on a treatment plan.” Tips for recovery If you encounter pain or other problems, Claire recommends seeking help as soon as possible. “Your body is telling you that something needs to be changed. You may need treatment over several weeks to fix the problem, so commit to this.” She also points out that the aim is not to end the pain but to strengthen the weak muscles so your body can perform the task with ease. If you are an office worker, wedded to your desk she urges you to, “take regular breaks to give your working muscles and joints a rest.”
Dealing with chronic pain Physiotherapists such as Claire Shield, from Your Health Domain, are familiar with the struggle that many people have when they experience chronic pain. “Pain is when the brain perceives danger to the tissues in the body and action is required – it is the alarm system in your body,” Claire explains. “It includes sensory information such as memories of the pain. It also includes emotions. For example, stress or unhappiness can make you experience higher levels of pain. Added to this is your environment as a stressful work environment can make you more aware of your neck pain.” Pain becomes classified as chronic when it persists for more than three months. “Your brain concludes that a threat still remains and that you need all the protection you can get, even though the initial injury or inflammation in the tissue have recovered.” Claire says it’s important that we are aware of this connection between on-going pain the body’s alarm system.
“What may start off as localised inflammation on the outside of your elbow from doing long hours of typing may develop into a chronic pain situation if you don’t seek treatment.” Treatment approach Claire believes education is the key to treating chronic pain. “The client needs to understand that pain is not ‘issues in the tissues’.” If managed correctly, most tissues, muscles, joints, discs, ligaments are likely to heal within three to six months. If the pain has become chronic, it indicates a sensitivity relating to the nervous system and the brain’s alarm system. “As physiotherapists, we help you to ‘retrain your brain’. It’s about exploring ways to move your body which aren’t non-harmful or non-damaging. The great news is that you can exercise your brain as well as your body.” If you want to learn more about chronic pain, Claire recommends the Neuro Orthopaedic Institute website, noigroup.com •
Finding a physiotherapist Seek personal recommendations from your GP, trusted friends or sporting associations. You can also visit guhealth.com.au. It has a ‘Find a Provider’ search tool that will direct you to finding your nearest physiotherapist.
References: http://www.noigroup.com http://www.physiotherapy.asn.au/APAWCM/Physio_and_You/physio/APAWCM/Physio_and_You/physio. aspx?hkey=25ad06f0-e004-47e5-b894-e0ede69e0fff http://www.rah.sa.gov.au/psychology/clinpsy4.php *http://www.northsidephysiotherapy.com.au/images/back_pain_article.pdf
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FEATURE
Are you busy? Life is in hyper-drive. Our default is to go faster, do more and strive higher. Words Dr Sven Hansen Evidence shows we have passed the point of diminishing returns. We have lost our minds – and maybe our bodies – to overload and confusion. The solution is to SLOW DOWN. The payback is great – higher productivity, creativity, health, happiness and sanity. In his Resilience Insight article, Dr Sven Hansen of the Resilience Institute lays down the evidence, a pathway and practical suggestions to benefit from chilling out. Let’s take a look at some important points of this article. The delusion of busyness For those of us striving to succeed, life is dense with information, deadlines, and activity is intense. The simple fact is that most of us are too stretched to be effective and we think that we have to try harder to make it better. Space, time, quiet, physiological calm and a quiet mind open the door to success. The Physiology of overload “Are you busy?” This ubiquitous greeting triggers anxiety: “If I am not busy something is wrong.” Heart rate increases, breathing accelerates and adrenaline surges. “Really busy” is the only safe answer. Busyness – or the anxiety that you are not busy enough This causes higher thinking centres of the brain to overload, attention to fragment, self doubt to take control, emotion to switch to negative, and performance to decline. This curve shows us five zones of performance to a challenge. On the left we are in Condition White (relaxed) – low challenge and well resourced. As the challenge increases and we hold our state of resourcefulness we enter Condition Yellow (Flow). Here we 18
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achieve outstanding results. Our focus is calm and intense. All of our physical, emotional and cognitive faculties are available. Rejuvenation can happen real-time. As we stretch towards Condition Red (peak) we start to unravel. Condition Red is fine for brief bursts of maximal effort but it cannot be sustained. Fine motor skills, emotional awareness and rapid processing fade. Errors increase. Persistence rapidly leads to Condition Grey or strain. Rejuvenation from Condition Grey requires deep rest. In Condition Black (distress) performance collapses. Gross motor skills, judgement and execution of simple tasks are seriously impaired. This can be a freeze reaction where we simply cannot respond to environmental demands. Prolonged recovery and even rehabilitation may be necessary to enable bounce back from Condition Black. The soldier or elite athlete is trained to recognise and master each of these states but most of all to know how to get
back to Condition Yellow. Paradoxically, many of us living less demanding lives, find ourselves feeling maxed out, distressed and burned out. Few have the insight or mastery to manage and control the situation. Below we outline some tools to achieve Condition Yellow. Biology of Performance What Perlow, Boston Consulting Group, Sweden (proposing a six hour workday) and elite teams everywhere are doing is to create effective time in relaxation to fully rejuvenate. Biological rejuvenation allows productivity, collaboration and
Resilience: or response to challenge Performance
Fine skills down 115 bpm Relaxed Flow
Peak
Biological rejuvenation
Gross skills down 145 bpm Strain Distress Collapse
Biological distress
Biological measures • • • • • • • •
Pulse Breath rate Blood pressure Heart rate variability Muscle tension Skin conductance Cortisol / DHEA Brain blood flow
increased creativity. This is step one. We need rest time, sleep, recreation time and a relaxation practice. Step two is to stretch performance without leaving Condition Yellow. This is much more difficult. Our goal is to reach sustainable optimal performance – the state in which we can achieve the extraordinary. Focus on three elements: 1. The vertical axis of challenge needs to be clearly understood and stretched. This is situation awareness. Deep knowledge of the actual situation requires practice. We have to get into situations of challenge and meaning. 2. The horizontal axis points us towards the precise skills (talent, techniques, drills and creativity) that will be needed to meet the challenge. These skills must be practiced in progressively more challenging situations.
Imagine it is 4pm and you have a heap of e-mails to deal with. At 6pm you are still grinding away at “productive” work. Is it really productive?
3. The enablers captured in our resilience spiral help us to craft the precise physical, emotional and cognitive states that allow skill to perfectly execute to the stages of the challenge. Take the example of a golf swing. The challenge is to drive the ball onto the green. To do this we must understand the course, wind, humidity and lie of the land. Experts visualise a picture of the situation unfolding. To do this requires engagement of the planning areas of the prefrontal cortex. Visualisation creates situational awareness. Second, experts must rehearse the specifics of each element of the stroke. This is skill development. Third, experts must enable the skill into the situation by mastering the resilience elements: • Physiological calm • Relaxed and energised body • Positive feelings of enjoyment and absorption • Calm and enabled mind - deactivate prefrontal cortex planning • Liberation into the flow state - this is where the magic can happen. The more demanding the shot, the more relaxed and absorbed the golfer must be. Tension, physical tightness, negative emotion, overthinking and slipping out of Flow destroys the potential in the shot. Imagine it is 4pm and you have a heap of e-mails to deal with. At 6pm you are still grinding away at “productive” work. Is it really productive? Evidence shows
that your decision-making is only 15 per cent effective when overworked and overloaded. Data tells us that the nations that work the longest hours, are less productive. What is going on? The calm intense version of you is far better than the busy driven version. Next time someone asks if you are busy, reply: “Busy? No, I’m relaxed and in Flow.” •
Results from the Resilience Institute’s, diagnostics on thousands of people have shown that the five top risks to resilience are: 1. Days full of activity and deadlines 2. Multi-tasking 3. Exercising less than five days a week 4. Disturbed sleep 5. Tiredness and fatigue at the end of the day
Dr Sven Hansen, is the Founder of The Resilience Institute. Sven is a medical practitioner with an MBA who has specialised in preventative medicine, emotional intelligence, cognitive training and stress mastery. Reference: The information contained in this article is directly taken directly from The Resilience Institute resilience.com/data/media/documents/Slow%20Down.pdf
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FEATURE
Exploring Byron Bay The north coast of New South Wales offers something for everyone. Words Rachel Pace
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Byron Bay and its surrounds offers the best of everything – the rolling hills and tranquillity of the hinterland, coupled with the sprawling pristine coastal line, all the cute little towns situated a short driving distance away, as well as the hustle and bustle of the Byron Bay epicentre. Byron Bay ticks all the boxes for me and in recent years I have tried to make a regular ‘pilgrimage’ here. It would really have to be one of my favourite spots in Australia. Traditionally a mecca for hippie and surfie crowds, there really is something in Byron Bay for everyone, which is probably why I love it so much. Staying in the main hub of Byron is convenient, but being a Sydney girl I yearn to escape the city, so prefer to find accommodation in the hinterland. If you decide to fly in, a hire car will definitely come in handy. This is a great way to explore the surrounding towns of Byron. Alternatively hire a bike for a day or two, there are loads of bike paths which make it an easy place to cycle around. Each time I’ve been to Byron I’ve had a few rainy days and its something I look forward to. This is usually my excuse to go and spend an afternoon to refresh and recalibrate in a little town about 15 minutes from the main part of Byron, called Mullumbimby (or as locals call it - ‘Mullum’). Nestled away off an unassuming lane way is the Kiva Day Spa. Here you can spend your afternoon indulging in massage therapies or taking a dip in the plunge pools, and my favourite, visiting the sauna and steam rooms.
Upcoming events The region stages a wide variety of events including:
Mullum Music Festival A low-key, boutique music festival held in November of each year.
Visit for more info mullummusicfestival.com
Byron Spirit Festival Celebrate the mind, body and spirit held in March each year. Inspired by the concept of conscious living, Byron Spirit is all about community.
Go to spiritfestival.com.au
Byron Bay Surf Festival A festival celebrating surfing and the associated culture including art, music, film, craft, design, literature, history and lifestyle in October.
Visit byronbaysurffestival.com
One of the best things to do in Byron is to try all the food at the plethora of cafes, restaurants and bars:
Harvest Café – located in the little township of Newrybar, this heritage listed eatery is very quaint. If you are heading to Byron from Ballina, this little place is on the way and you won’t regret stopping in.
Splendour in the grass An annual Australian music festival that is held near Byron Bay in July.
Check out splendourinthegrass.com
The Roadhouse Café – these guys are passionate about sourcing locally grown organic produce. Their menu offers a wide range of nourishing meals and elixirs.
The Balcony – located in the middle of town, this is a must-visit. It’s got a great vibe and is perfect for dinner and drinks.
Punch and Daisy – based in Mullum, this cafe had such a friendly vibe to it. The staff are friendly and this rubs off on all the café patrons. The breakfast menu here is amazing and the coffee is not to be missed.
The Treehouse – nested away from the main part of town. Go there if you are a fan of wood fired pizza, espresso martini or live music. Table View – this cute little place is located in Brunswick heads is the place for you if speciality coffee is your thing. They offer specialty direct trade coffee. Naked Treaties – for healthy treats, make sure you head here for a smoothie or an amazing dessert. You won’t be disappointed. Heart and Halo – if you are into Ayurveda and want an Indian fix, Heart and Halo does a wholesome dahl, samosas, spicy chai, plus much more. • guhealth.com.au
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FEATURE
How to achieve work–life quality Lessons from The Naked CEO: why loving your job will help you achieve a healthy life balance. Words Emma Wheaton In his recently released book, The Naked CEO: The truth you need to build a big life, the CEO of CPA Australia, Alex Malley, suggests that the key to work–life balance lies in having a job you love. He writes that work–life quality can be achieved by living in the moment – making the time spent both at work and in your personal life really count. Greg Parker, National Manager at the Career Development Association of Australia (CDAA), agrees with this sentiment. He believes people should identify their likes, dislikes and goals early on in their careers to help them attain that highly prized equilibrium. Here, he gives an overview of the seven things Alex Malley tells us about work–life quality and how it changes over time. 22
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Stage one
Stage two
1. When you start full-time employment, simply focus on getting used to a work environment.
3. In later years, your job is likely to be something you enjoy and look forward to.
Starting full-time work is a big change from school or university life. It is likely to be a dramatic experience, with a mixture of positive and negative moments. This change to your dayto-day life will not only set a new pace in your regular routine, but also your lifestyle. Greg suggests focusing on goal management at this early stage to help set yourself up for better work–life quality further down the career track. “What’s your purpose for working?” he asks. “Get an understanding as to why you’re doing this and ask ‘where does it fit into my entire work–life balance/ quality’.”
At this middle stage of your career, your professional and personal lives cross over more. Often this change will have happened without you even noticing, and hopefully your work is adding to the quality of your life. Your career direction and attitude are important at this stage, too. Greg stresses the importance of a positive outlook: “Even if you’re not enjoying every minute of your working life, try not to let it affect your personal life, or other aspects of your life, to maintain balance and quality.”
2. Outside of work, do what you have always done – enjoy every moment, including sharing new perspectives and experiences with others. At this stage of your career, it is likely that your two worlds – work and personal life – will be kept separate.
4. This is when you will begin to think about the quality of each moment. Whether you are considering your work time, personal time or time with family and friends, ensuring you prioritise each of these moments will help to maintain work–life quality.
Work–life quality can be achieved by living in the moment – making the time spent both at work and in your personal life really count.
Stage three 5. The objective now becomes the extraction of quality out of every moment of your life, whether personal or professional. At this stage, you may hold a more senior position in your career and work will likely be demanding more of your time and attention. Greg says it is important during this time to understand your career and life goals and link them for a positive overall experience.
6. By now, work is a way of life that is providing you with challenges, fulfilment and quality relationships. Make the time you spend in all aspects of your life count and try to incorporate time for yourself into your daily routine.
7. No matter how busy you are, don’t neglect your health. A healthy body leads to a happier and healthier mind. Greg iterates the mantra: work to live, rather than live to work. “It’s actually very important,” he says. “If you feel that your every waking moment is on your job, then I would question whether you’re achieving your life objectives.” •
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FAVOURITE
Get appy
Ensure that your time spent at work is productive and beneficial to your overall wellness with these apps. 1
Stand Up! The Work Break Timer: Free
2
Description: An easy tool to remind you to get up and move throughout your work day.
Pomodoro Timer: $2.49 Description: Fantastic if you want to increase your productivity. Allows you to:
Allows you to:
• implement the scientifically proven Pomodoro Technique and increase efficiency • customise the length of the timer • stop, start as well as pause the current timer • switch timer ticking sound off if you prefer
• set according to your particular work schedule • arrange your reminders anywhere between five minutes to two hours • customise your alarms • see at a glance how you’re tracking and how long that you have until your next break
Suitable for: Those who want to beat procrastination and focus.
Suitable for: Anyone who sits down all day.
Use it on your: iPhone, iPad and iPod touch
Use it on your: iPhone, iPad and iPod touch
3
Take a Break!: Free Description: This app gives you the space to take time out of your busy day and meditate. Allows you to: • listen to a seven minute guided meditation during your work day • choose to have music or nature sounds • go to meditationoasis.com to support you through your meditation journey Suitable for: Busy people wanting to incorporate a meditation practice into their everyday routine. Use it on your: iPhone and Android
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4
Office Stretches: FREE Description: This app gives you some simple stretches to do to keep yourself moving throughout the work day. Allows you to: • perform different sets of exercise targeting different muscle groups • set the time you would like to stretch • play your favourite tunes whilst stretching • share your progress on Facebook or Twitter Suitable for: People who sit for long periods of time. Use it on your: iPhone, iPad and iPod touch
FAVOURITE
Member Benefits
For more Member Benefits
THERE’S MORE...
guhealth.com.au/ my-membership/ member-benefits
A GU Health membership means more than just quality health cover. You can also access a range of exclusive discounts through our Member Benefits Partners. If you’re interested in joining GU Health’s Member Benefits Program as a Member Benefits Partner, please contact us at magazine@guhealth.com.au
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Luxurious getaway Getaway to the heart of the Swan Valley, WA and stay at the luxurious Brookleigh Health and Spa. Go to brookleigh.com.au Discount code: GU HEALTH
Save 20% on clothing and accessories with Brooks Running Running is such an efficient way to exercise. It is important to have the right shoes to avoid any unnecessary injuries. Brooks create supportive footwear and clothing that are innovative and comfortable. With a wide range of exercise gear to suit all fitness levels. Go to brooksrunning.com.au and use the discount code GUHEALTH
Other Member Benefits include discounts with: • Golf2Day • Helly Hansen • Moving Comfort • OnSport • OnTrack Weight Loss Retreats • Pilot Athletic • Roses Only • Stingray
Terms and conditions: Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation, either expressed or implied, with respect to any product or service supplied by the supplier. Offers are valid until 12 June 2015 unless otherwise specified. GU Health cannot, however be held responsible for any offers not honoured. GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers. These terms and conditions are applicable to all offers in this publication.
• The Hamper Emporium • Vie Active
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