Healthy Living Magazine - Spring 2010 by Judd Zekas

healthyliving Issue 6 | Spring 2010

ÂŠRonnie

Spring into Life Practise Stillness Soy Story

The Gawler Foundation magazine An integrated approach to health

healing and wellbeing

Siegfried

Celebrating the new Hawthorn Centre

"The new Centre looks absolutely fabulous! It is so exciting that after 15 years on our wish list, it has finally come to fruition. We will be able to be of even greater service to people."

"The Hawthorn Centre is a door-

way to The Gawler Foundation, it brings meditation into the marketplace where it is most needed." Paul Bedson

Michael - Harpist

Rudi Uriot

Dorothy, Ian and Nancy - 3 OAMS

Sandy, Robin, Dorothy, Nancy, Gabriele, Karina, Bronwyn, Nikki

Pam and Josephine - guests

Ruth and Gail healthyliving - The Gawler Foundation magazine

Karin and David

From the CEO

elcome to Spring everyone. We are seeing Spring all around the Yarra Valley Living Centre with blossoms flowering, plants shooting up and a general busy-ness of birdlife as the weather begins to warm. It feels a bit like the burst of energy and excitement one gets after a period of waiting for something special. Henry Wadsworth Longfellow once wrote: "If spring came but once a century instead of once a year, or burst forth with the sound of an earthquake and not in silence, what wonder and expectation there would be in all hearts to behold the miraculous change." Spring holds such promise. I hope that there is a spring in your step over the coming weeks. There was certainly a spring in our step as we busily prepared for the opening of the new Hawthorn Centre at 565 Burwood Road, Hawthorn in June. Around 100 friends and donors attended the opening and had the opportunity to explore the various spaces in the Centre. We were so appreciative of the encouraging and positive feedback received, and hope that the Centre will become a place for everyone seeking information and support, a space to meditate and reflect for a moment, or perhaps simply a cup of tea and a warm welcome. I would like to thank everyone who donated so generously to our Tax Appeal. Many of you who read Scott’s story were moved to support our work. Scott is a remarkable and inspiring person who was only too happy to help with the appeal. To all who contributed a big thank you. Over the next few weeks we will be sending out our raffle tickets. Once again we are wonderfully supported by Air New Zealand and all other sponsors, and I invite you to help sell the tickets to your friends and family members again this year. There are some great prizes for a great cause. Enjoy Spring - take some time to smell the flowers and be kind to yourself.

The Gawler Foundation Inc. is a not for profit organisation committed to an integrated approach to health, healing and wellbeing that includes the body, emotions, mind and spirit. Our mission is to work within an integrative medical framework to provide access to the best possible instruction and support for the implementation of self-help techniques for people experiencing cancer, Multiple Sclerosis or other serious illness.

Directors of the Board Irene Goonan, President Ray Cummings, Treasurer Alistair Bennallack Professor Avni Sali Janne Palthe Shelley Oldham Dr Mark Nethercote Karin Knoester, CEO The Gawler Foundation Yarra Valley Living Centre Hawthorn Centre 55 Rayner Court 565 Burwood Rd Yarra Junction 3797 Hawthorn 3122 PO Box 77 Yarra Junction VIC 3797 Phone 03 5967 1730 Fax 03 5967 1715 Email info@gawler.org www.gawler.org

Editorial Editor and Designer, Lindy Schneider media@gawler.org

Editorial Committee Karin Knoester, CEO Siegfried Gutbrod, Therapeutic Director Paul Bedson, Therapist Greg Rumbold, Research Officer Christine Johnson, Community Relations

Membership and Subscriptions Contact: sue@gawler.org Karin Knoester is The Gawler Foundation’s Chief Executive. She can be contacted by email: karin@gawler.org

Our website now has an extensive range of research reports and links across many topics related to health, healing and cancer. Visit www.gawler.org/research-evidence to access reliable and up to date information.

ABN 79 160 595 251

The contents of this magazine do not necessarily reflect the opinions of The Gawler Foundation and should not be construed as medical advice. The Gawler Foundation accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication. The Gawler Foundation encourages readers to be discerning with information presented and when making treatment, dietary and lifestyle choices. Printed on 100% post consumer waste recycled paper using vegetable oil based inks.

ISO

14001

Our New Hawthorn Centre Opening the door to new possibilities

Three Candles - Hope, Choice, Peace of Mind

n Friday 25th June, more than 100 people braved a rainy Melbourne evening and gathered to celebrate the opening of The Gawler Foundation's new Hawthorn Centre. The night featured speeches by CEO Karin Knoester, President of the Board Irene Goonan and Founder Ian Gawler, who told the story of the life of the Foundation. Guest speaker Professor Rob Moodie then officially opened the Centre followed by a brief word of welcome from David Davis MP, Leader of the Opposition in the Legislative Council and Shadow Minister for Health and Ageing. Three candles representing 'Hope, Choice and Peace of Mind' were lit as a symbolic gesture reflecting the values and inspiration of the Foundation and all those associated with it. Michael Johnson, harpist for the Foundation, played his beautiful music which floated throughout the building bringing the many attendees – donors, volunteers, staff, past program participants and guests – together to enjoy a delightful evening. Finger food, beautifully prepared by The Gawler Foundations Catering Team, and a range of beverages nourished the body, while the ambience of our new Centre nourished the soul. Thank you to all those who attended or sent their well wishes.

Many people commented on the welcoming ‘feel’ of our new centre, which can be attributed to the careful attention to detail and the goal of creating a centre that look great, but more importantly felt nurturing and welcoming. Every element of the centre was carefully considered to ensure that everyone who steps inside feels rested, supported and welcomed. Rooms such as the meditation room feature unique touches like original contemplative photographs. In the main Programs room, artwork includes Indigenous bark paintings and the front Reception/Resource area is home to a silver hand crafted ‘tree of life’ sculpture which adds a new dimension to our iconic Foundation logo. Programs are conducted at the Centre which is open 9am to 4.30 pm, Monday to Friday. Please drop in, meet Bronwyn our centre manager, have a cuppa and browse through our Information Kiosk and Resource Centre.

Getting there: The Gawler Foundation at Hawthorn is located at 565 Burwood Road, Hawthorn 3122. Telephone 03 5967 1730. Check our website for more details www.gawler.org The Hawthorn Centre is an easy 200 metre walk from Auburn station. Melways Reference 45 F 11.

healthyliving - The Gawler Foundation magazine

"A fine achievement"

says Professor Rob Moodie

Thank you for asking me to open this wonderful Centre. Congratulations on this fine achievement and on what the vibe is already, the beauty you can feel just by being here.

societal responsibility. In learning more about that balance point we learn more about how to look after ourselves. I am a huge fan of meditation and its validity in self-healing. I would like to see meditation as a fundamental part of life, available to every child in school as well as every adult. It’s a major force in our ability to care for ourselves.

When I was meditating this morning, I was pondering on suffering. When you suffer you can acknowledge others suffering. In the challenges of life - the The Gawler Foundation’s message is one of hope, suffering, the frantic demands on us, our jobs, our choice and peace of mind. Hope that is not false roles as parents, children, aunts, friends, neighbours hope or blind faith but hope that - our lives get faster and faster. We is delivered and supported by need constructive responses so "The Gawler professionals and skilled people we can react to the realities of our Foundation's work is who know what they are doing worlds: so we manage our lives hope that is backed by science. from a physiological, emotional and spiritual perspective. That is what is wonderful about The Gawler Foundation – it has represented that ‘constructive response’ for so many people.

based on a blending of credible science, human or lived experience, optimism and practicality."

As a medical doctor I see many ways in which The Gawler Foundation makes a valuable contribution to our lives.

Firstly is the notion of the integrative lifestyle program, acknowledging that we are whole beings and not just diseases or body parts, or as I learnt in medical school ‘the diabetic in bed five.’ rather than 'Mr Smith the person'. Unfortunately that is still the way medicine considers some people and we are much more than that. We are whole beings and we need to be responded to in that way. The next thing is the notion of self-healing. There is a fine balance between personal responsibility and

The Gawler Foundation’s work is based on a blending of credible science, human or lived experience, optimism and practicality. This is what creates real and valid hope for us rather than quackery or false hopes.

So I would like to acknowledge my gratitude for the work of the Foundation and its contribution since Ian started it. I am delighted to officially open the Gawler Foundation - Hawthorn Centre. May it be filled with wonderful vibrations of compassion and loving kindness. Thank you. Professor Rob Moodie is Professor of Global Health at the Nossal Institute for Global Health at the University of Melbourne. Between 1998 and 2007 he was the CEO of VicHealth. He is Chair of the National Preventative Health Task Force. He has worked for Save the Children Fund, Medicins Sans Frontieres, the Aboriginal Health Service in Alice Springs, the Burnet Institute and for WHO and UNAIDS.

L to R: Karin Knoester, CEO, Prof Rob Moodie, Ian Gawler OAM, Dr Craig Hassed

healthyliving - The Gawler Foundation magazine 5

Mindfulness - Based

Stillness

'Meditation: an In-Depth guide' written by Ian Gawler and Paul Bedson was released in June. The book guides the reader through the four steps of Mindfulness-Based Stillness Meditation: Preparation, Relaxation, Mindfulness and Stillness.

Paul Bedson is a therapist at The Gawler Foundation where he facilitates key Foundation programs.

Here is an extract from ‘Stillness’ which follows on from the article ‘Mindfulness' from our last issue.

By Paul Bedson

et us bring together all the elements of preparation, relaxation, mindfulness and stillness into the main meditation technique we recommend for regular practice, Mindfulness - Based Stillness Meditation (MBSM).

Free of judgement, free of reaction, with a gentle, open curiosity. Open and undistracted awareness. And as we impartially observe all this, we begin to notice a stillness. Maybe it is first noticeable in the space between our thoughts. Maybe around the thoughts. Maybe throughout our being. We notice the stillness. And we notice the movement. Things come and go. We remain undistracted. Awake. Alert. Curious. Open. Non - judgemental.

This key meditation practice builds on all the exercises we have been learning and Onum quamcommy nullaor secte ver augait pratue elisit laor illa corperit praestin vullut numsan venibh eraesecte practising. core corercin hent verit duis nostrud eumsandip erat vel inci tio odolor sum zzriuscidunt landre magna feum zzril ut prat.

The complete technique aims to help us to Tion heniscilit ulla facipisi enibh eugait velessequip et, progress erilit ut lutenaturally consect etumsan utatet from establishing a good posture in a conducive environment to gently relaxing the body and calming the mind. John Citizen

Jesse Thompson

Paul Peterson

editation is increasingly recommended for relaxation, for enhancing lationships and wellbeing, to increase performance in sport and usiness, for personal growth, and to assist healing. From two leading estern meditation teachers comes this inspiring and comprehensive uide for anyone who wants to know how to meditate well.

Then as we go with the relaxation, the mind becomes more calm and settled and we turn quite effortlessly to mindfulness.

editation is a path, a practice we can pursue and refine throughout our ves, reaching ever further into the potential it holds for us. Drawing on odern science as well as ancient Eastern traditions and the authors’ own tensive personal experience as practitioners and teachers, this guide fers the techniques and understanding needed to explore meditation actice deeply. It is also an invaluable resource for meditation teachers om all backgrounds.

ver design: Phil Campbell ver photograph: Getty Images

Ian Gawler Paul Bedson

troducing Mindfulness-Based Stillness Meditation, Ian Gawler and Paul edson explain how to build a daily meditation practice. They also show ow meditation can be used to work with our emotions, aid healing, for ain management and as a spiritual practice.

Meditation An In-depth GUIDE

Vullut numsan venibh eraesecte core corercin hent verit duis nostrud eumsandip erat vel inci tio odolor sum zzriuscidunt

We simply become more aware, less judgemental.

IND, BODY, SPIRIT: MEDITATION

Meditation An In-depth GUIDE Ian Gawler Paul Bedson

We mindfully give attention to our breath, and in doing so relax and settle a little more. Then we give our non - judgemental awareness to our body, simply noticing how it is at that particular time. Whatever emotions we may become aware of, we notice them too, just as we do our thoughts. We allow them to come when they are ready, to go when they are ready.

healthyliving - The Gawler Foundation magazine

In a state of deep, natural peace. And we simply rest in that state of open and undistracted awareness. Now perhaps you can use what is written above as a guide into the practice of Mindfulness - Based Stillness Meditation. Or perhaps you would benefit from learning a more formal script. You may like to try both and find out what is most useful for you.

Either way, the aim is to learn how to use the progression described above from preparation, through relaxation, into mindfulness and on into stillness. Here then is the more formal script for Mindfulness - Based Stillness Meditation. The book Meditation - An In-depth guide is available from The Gawler Foundation Resource Centre on 03 5967 1730, online from www.gawler.org and many good bookstores.

Mindfulness - Based Stillness Meditation the complete practice Take a moment to adjust your position . . . Gently close your eyes and settle into your body. Now, in your own way, take a few moments to relax your body . . . Feel the muscles softening and loosening . . . relaxing and releasing . . . just simply letting go . . . Perhaps a deeper breath or two helps. With your eyes gently closed, become aware of the space before your eyes . . . just simply rest your attention there . . .Now pay attention to any sounds outside the room . . . just listening . . . with a gentle curiosity . . . Let the sounds come and go . . . no need to judge . . . Now any sounds inside the room . . . Now the sound of your own breathing . . . even if very soft . . . just listening. As you bring your awareness to your breath, notice what sensations there are as you breathe in . . . and as you breathe out . . . Feel the air touch your nostrils . . . Feel the slight movement of your chest and your tummy . . . Listen to the gentle sound of your breathing . . . just being aware of the breath. Next, bring your awareness down to your feet . . . Move your awareness through your feet . . . Notice any sensations in your feet . . . Just feel them . . . feeling into your toes . . . your heels . . . the surface of your feet . . . all through the feet . . . And as you feel into your feet, feel the flow of your breath . . . simply coming and going . . . just watching . . . quite effortlessly. Now bring your awareness to your shoulders . . . Notice the feeling in the muscles of your shoulders . . . the base of your neck . . . a pressure or a tingling . . . Just feel it . . . simply noticing . . . And as you feel into the muscles of your shoulders . . . feel the flow of your breath . . . simply being aware of the breath. Now, as you are aware of the space before your eyes, become aware of any sensations in and around your eyes . . . Move your attention through your eyebrows . . . and across your forehead . . . Notice whatever sensations are there . . . As you feel through the eyes and across the forehead, feel the flow of your breath . . . just resting in the awareness. Now, with a willingness to get in touch with how you are feeling inside, bring your awareness to your centre . . . the feeling line of the body . . . Feeling into the throat . . . feeling into the centre of the chest . . . feeling into the solar plexus . . . and feeling into the tummy . . . resting your attention along the whole feeling line of your being . . . Keep the feelings company, with curiosity and compassion . . . just simply being aware . . . And as you notice the feelings in your centre, feel the flow of your breathing. Open your awareness to the whole body . . . Notice whatever sensations are coming into your awareness at this particular moment . . . Perhaps the awareness of the space in front of your eyes . . . Perhaps the feeling of the breath . . . If any thoughts come to your awareness, just let them come and go . . . Watch the thoughts coming and going. And notice the background of stillness . . . the background across which the thoughts travel . . . like white clouds drifting across a blue sky . . . Just noticing whatever comes and goes . . . just noticing . . . Being aware of that still and silent presence . . .simply resting in that stillness.

...the spaces in between healthyliving - The Gawler Foundation magazine 7

The Soy Story There has been considerable interest in the relationship between soy food consumption and the risk of breast cancer. The main impetus for research in this area has been the observation of historically low rates of breast cancer in Japan and other East Asian countries, where soy foods comprise an important component of the diet. The active agents in soybeans that are considered most important in terms of influencing the risk of cancer are the isoflavones genistein, daidzein and glycitein. They are classified as phytoestrogens as they are structurally similar to estrogen and bind to estrogen receptors within the body. Through this action they can produce mild estrogen-like effects under some conditions and also block the effects of estrogen under other conditions. One focus of research has been the relationship between the level of soy consumption and risk of breast cancer within various populations. In a recent review, a meta-analysis (analysis of pooled results) of eight studies conducted in Asian countries found that Asian women who consumed the highest amount of dietary isoflavones (â&#x2030;Ľ20 mg/day) had a 29% lower risk of breast cancer compared with those who consumed less (<5 mg/ day). In contrast, no association was observed between the level of isoflavone intake and breast cancer risk in the meta-analysis of 11 studies of women who were eating Western diets where levels of soy consumption were considerably lower2. These findings have been confirmed in the populationbased studies published since this review was conducted with evidence of a protective effect of isoflavone intake for breast cancer for studies conducted in Asian countries but not in Western populations. Researchers have suggested a number of factors that may explain the differences in the research findings in Asian and Western populations including differences in the form or sources of isoflavones consumed or interactions with other components of the diet.

Request for volunteers

We are looking for volunteers who have research experience and training to assist us with our research projects. Send an email to greg@gawler.org to express your interest.

8 healthyliving

- The Gawler Foundation magazine

ÂŠIgor Dutina

Research Evidence Summary

Soy consumption and the risk

It has also been suggested that it is the high lifelong levels of consumption of soy foods that occurs in some Asian countries and in particular the exposure to isoflavones early in life that leads to the protective effect observed in these countries. Laboratory studies have demonstrated that the constituents of soy foods have a wide range of actions within the body that are consistent with the purported anti-cancer properties of these foods. These actions include the inhibition of uncontrolled cell growth (anti-proliferation), the inhibition of the pathological formation of new blood vessels (antiangiogenesis), the induction of programmed cell death (apoptosis) and anti-inflammatory and antioxidative effects. As isoflavones can exert estrogen-like effects within the body, concerns have been raised about the safety of soy food consumption for women who have, or are at high risk of, breast cancer. The key question is whether soy food intake may stimulate the growth of breast cancer cells or increase the risk of recurrence of breast cancer for estrogensensitive cancers. The research findings on this issue have been inconsistent. It has been found that the isoflavone genistein enhances the proliferation of breast cancer cells in laboratory studies and promotes estrogen-dependent mammary tumor growth in ovariectomized rats. Studies using other rodent models have produced inconsistent findings with some studies showing a stimulant effect of genistein on tumor growth, while others do not support these findings. With these conflicting results and uncertainty about the relevance of this research to humans it is difficult to draw firm conclusions from these studies about the safety of soy foods for women with breast cancer. For a clear answer to this question we need

of breast cancer By Dr Greg Rumbold and Christine Gruettke

to examine the relevant human research. Although the research conducted to date is limited, the evidence that is currently available is consistent and suggests that moderate soy consumption is safe for these women. Firstly if soy consumption was harmful for women with breast cancer we may expect to observe poor outcomes for breast cancer patients who live in the Asian countries where levels of soy food consumption are high. The available evidence suggests that the outcomes for these patients are comparable to those of patients who live in Western countries. Two recent population-based cohort studies of breast cancer survivors provide evidence of the safety of soy consumption for women who have been treated for breast cancer. The Life After Cancer Epidemiology (LACE) study observed a trend towards a reduced risk of cancer recurrence for higher levels of isoflavone intake among 1954 breast cancer survivors in the USA. On the basis of these findings the authors concluded that the consumption of soy isoflavones at levels comparable to those in Asian populations may reduce the risk of cancer recurrence in women receiving Tamoxifen and seems not to interfere with that therapy. Similar findings were obtained in a study of 5042 female breast cancer survivors in China in the Shanghai Breast Cancer Survival Study. This study found that higher levels of soy food intake were associated with decreased rates of mortality and breast cancer recurrence. Furthermore, this protective effect was evident for women with either estrogen receptorâ&#x20AC;&#x201C;positive or â&#x20AC;&#x201C;negative breast cancer and present in both users and nonusers of Tamoxifen. Additional evidence comes from studies that have examined the direct effects of soy isoflavones on breast cells or tissues in women. Studies have found that isoflavone exposure does not affect breast tissue density (an important indicator of marker of breast cancer risk) in normal healthy women. Studies in which breast biopsies were taken before and after exposure to isoflavones found that exposure to isoflavones was not associated with any increase in breast cell proliferation in postmenopausal women with or without a history of breast cancer. While further research is required to clarify the issue, the available studies of soy consumption in humans have not revealed any evidence of harm for women with a history of breast cancer or at high risk of breast cancer.

Our Approach The Gawler Foundation From our extensive review of the best available research, The Gawler Foundation supports the moderate consumption of soy foods (such as soy beans, tofu, tempeh, and miso) for anyone, including people with hormonedependant cancers. Moderate consumption would be in the range of 10 to 25g of soy protein or 1-2 serves of soy foods per day. We do not recommend the use of supplements such as soy protein isolates or isoflavones. These recommendations are in line with those of The Cancer Council in Australia as well as other experts in the field of nutrition and cancer. From our perspective, the consumption of soy foods forms just one part of the wholefoods, plant-based, vegan diet we recommend to maximise the potential for healing, vitality and wellbeing. Maia Bedson

REFERENCES - GIven the extent of references supporting this article there is insufficient space to list them all.The full list of references for the research studies summarized in this evidence summary is available on our website. For further reading we recommend the following review papers: Nagata C. Factors to consider in the association between soy isoflavone intake and breast cancer risk. J Epidemiol. 2010 Mar 5;20(2):83-9; Messina M, Wu AH. Perspectives on the soy-breast cancer relation. Am J Clin Nutr. 2009 May; 89(5):1673S-1679S.

Dr Greg Rumbold is a Research Officer at The Gawler Foundation. He has worked in health research for over 20 years in areas including public health, alcohol and drug research, and evidence based medicine.

healthyliving - The Gawler Foundation magazine 9

Profound Healing - Sustainable Wellbeing Conference Speaker Preview

Dr Carole Hungerford

Extract from Good Health in the 21st Century

Cell Stressors and Defences When inflammation activates a cell a process starts for that cell to act beyond its mandate. The cell is ‘confused’ and damaged, and in its attempts to heal, or to differentiate, it exaggerates the weaknesses in its DNA. Some of these weaknesses will be inherited, some brought about by environmental stress. To avoid cancer, we need to reduce the stressors on the cell, and to increase our lines of defence. Certain carcinogens, such as cigarette smoke, are associated with specific cancers, such as lung and bladder cancer. These are the easy ones because we understand cause and effect. However, the identification and avoidance of other possible carcinogens, while harder, is still a realistic goal.

DEFENCES - Nutrient know-how The value of vitamins, minerals, essential fatty acids can be reviewed as part of a nutrition profile. Zinc is an important factor in translating the genetic code; magnesium is important as a messenger molecule and hormone modifier; selenium also has a role to play. Falling soil levels of zinc, magnesium and selenium, and of vitamins in our diets, may play a part in the rising cancer rates. The question of what people eat is sensitive. Estimates vary, but figures ranging from 30 to 90 per cent have been given for the numbers of cancers arising from what does and does not go into our mouths. In this most critical area, we have a large measure of control.

What is a cancer cell?

Frontline foods

It helps to view a cancer cell not as something that is out to get us, but as an undifferentiated cell that has lost its direction. Cell differentiation is the key to normal cell growth; it is the process by which a new cell develops and matures. If something interferes with that process, the cell becomes autonomous and begins to read bits of the genetic code which you would rather it did not. For instance, the instruction ‘reproduce yourself at all costs’ is an appropriate part of the code when a wound is in need of healing. Cancer cells are in effect healing wounds which are no longer there.

We can take care to eat the cancer-fighting foods – the brassicas (cabbage family), the yellow vegetables for carotenoids, and the red fruits and vegetables for bioflavonoids and anthocyanins. Pigments are found in foods such as purple grapes, beetroot, chokeberry, purple corn, eggplants, red cabbage and bilberries are being studied.

The free radical can be seen as an unruly child. It is not inherently ‘bad’, and it can be an effective member of society so long as the normal controls operate. The process leading to cancer is similar. It normally begins as the result of direct DNA damage, either from oxidative stress or from an unresolved inflammatory response. Many cancers begin in visible inflammation, such as the membranes lining a smoker’s lung. If the stress goes on for too long (as with continued smoking), and the anti-oxidant and anti-inflammatory reserves are exhausted, then the stress exceeds the ability of the cell to cope.

More cancer fighters can be found within the mushroom family – in particular, in Asian mushrooms like shiitake and maitake. Professor Tom Borody, from Sydney, asks: ‘How much evidence do we need?’ He says, ‘Cancer patients [have been prescribed mushroom extract] in Japan for decades and we in Australia, have been oblivious to it. Cancer fighting foods also include fish, herbs, nuts and seeds, and also the hormonal buffer foods, that is, those containing phyto-sterols. We can avoid nutrient-deplete foods and toxic foods, which include fats heated to high temperatures, especially if they are reheated, and fats with high levels of trans fatty acids (many of the margarines). We can avoid foods with artificial colourings, flavourings, preservatives and sweeteners. >Continued page 20

Dr Carole Hungerford Dr Carole Hungerford is a keynote speaker at the Gawler Foundations 2010 Profound Healing - Sustainable Wellbeing Conference 13 & 14 November. A general practitioner, Carole worked for five years in London and now shares time between her rural practice in Bathurst and inner-city practice in Sydney. She helps educate young graduates for the RACGP and is a fellow of ACNEM. Carole’s book 'Good Health in the 21st Century' won the 2006 Qld Premiers literary awards for science writing. She has a special interest in organic farming, nutritional and environmental medicine.

healthyliving - The Gawler Foundation magazine

Sleep better without drugs If you regularly have trouble sleeping, and you do not have a physical sleeping disorder, you are probably suffering from the sleeping disorder of insomnia. More than 2 million people in Australia regularly have trouble sleeping - feeling tired, lacking concentration and irritability are just some of the repercussions. It is difficult to enjoy life when you are not getting as much deep restorative sleep as you need. Some of the main types of insomnia are as follows. Trouble falling asleep (sleep onset insomnia) There is nothing worse than lying in bed tossing and turning, hour after hour, trying to fall asleep. It may be that you cannot switch off your mind at night, your body may be physically tense, there may be some other specific problem, or there may be no reason that you can identify. Trouble sleeping well without medication (medication dependence insomnia)

Dr David Morawetz hours or have no more sleep at all. This can be a symptom of depression, however it can also occur when no depression is present at all. (other than the depression that can arise when you lie there not sleeping). Excessive thinking or worrying in bed Many people complain that they have trouble switching off their mind at night. You may be a worrier or find your mind goes the days events. You may spend time thinking about the things you have to do tomorrow. Or your mind may be thinking more peaceful thoughts - but you will still cannot switch it OFF. Worrying about ‘not sleeping’ It has been said that more sleep is lost through worrying about ‘not sleeping’ than from any other cause. Many people lie in bed saying to themselves urgently: "If I don’t get to sleep, I’ll never get through the day tomorrow!" or words to that effect.

Some people can sleep quite well as long as they take sleeping medication, but their sleep becomes much worse if they do not take their sleeping pills. Other people sleep quite poorly even while taking sleeping medication, but they sleep even worse if they stop taking the medication.

Light sleep, poor quality sleep, non-restorative sleep

Waking up frequently during the night

Some people sleep quite well for months or years at a time, but then have periods of a few days, weeks or months of poor sleep. These Bouts of Insomnia, as they are called, can be very frustrating - just when you think you are on top of the problem, it recurs again.

(sleep maintenance insomnia) Some people can fall asleep quickly enough, but then they wake up three, four or even ten times each night. These wakings may last from one or two minutes to several hours each. This makes it difficult to get enough Stage 4 sleep (deep refreshing sleep), and you are likely to be tired during the day. Waking up and having trouble going back to sleep (early morning waking) People suffering from this condition can sleep all right for a while, but then they wake in the early hours of the morning, and stay awake for several

Some people can sleep as much as eight hours a night, yet they are not refreshed when they wake up, and they are still tired during the day on most days. Irregular or erratic sleep (bouts of insomnia)

Insomnia associated with chronic pain (pain related insomnia) Many people who have suffered injury or illness can sleep all right except for the fact that they suffer from chronic pain. Lack of enough good quality sleep can make the pain worse, which in turn makes the sleep worse, and so a downward spiral is created. Source : www.sleepbetter.com.au

Dr David Morawetz will present at our Profound Healing - Sustainable Wellbeing Conference 13 & 14 November. He is the author of “Sleep Better Without Drugs” an Australian 4 to 6 week self-help program that helps people suffering from insomnia. An independent US study found that the program has a success rate of 83%. He is widely acknowledged as one of Australia’s foremost experts on helping people to sleep better without medication.

Dr Morawetz B.A. (Hons), M.Sc. (Econ), Ph.D., M.Ed. (Counselling), M.Psych. Clinical and Counselling Psychologist in private practice in Canterbury, Melbourne.

healthyliving - The Gawler Foundation magazine 11

2010 Gawler Foundation Programs

Yarra Junction

Residential Programs for Cancer, Multiple Sclerosis and other Illness

Residential Programs Promoting Health and Wellbeing ► Weekend Meditation Retreat

► Life and Living A ten day transformative program to meet and help overcome the challenges of cancer. Venue: Yarra Valley Living Centre ● Monday 4 Oct - Thursday 14 Oct ● Monday 1 Nov - Thursday 11 Nov ● Monday 6 Dec - Thursday 16 Dec

► Health, Healing and Beyond A five day follow up program for people who have completed 'Life and Living' or 'Living Well', the twelve week cancer, healing and wellbeing program. Venue: Yarra Valley Living Centre ● Monday 25 Oct - Friday 29 Oct

Weekend retreat to de-stress, relax and recharge your batteries. An excellent interlude in busy life. Venue: Yarra Valley Living Centre ● Friday 19 Nov - Sunday 21 Nov ● Friday 28 - Sunday 30 Jan 2011

► Living in Balance Five day retreat to connect with the essence of life, your inner wisdom and strength. Develop healthy strategies and let go of old habits. Venue: Yarra Valley Living Centre ● Monday 27 Sep - Friday 1 Oct

► Moving to your Rhythm - Women's Retreat

► Healing Meditation Retreat

Weekend retreat to nurture and invigorate your womanhood. A break to recharge, connect and rest.

Three day retreat that facilitates the healing process for people dealing with an illness.

Venue: Yarra Valley Living Centre

Venue: Yarra Valley Living Centre ● Monday 22 Nov - Wednesday 24 Nov

► Overcoming Multiple Sclerosis Five day practical and inspirational program facilitated by Professor George Jelinek. Venue: Yarra Valley Living Centre ● 2011 dates TBA

●2011 dates TBA

► Movement Mindfulness Stillness Weekend retreat to explore moving between these three states in daily life. Develop a balanced mindful routine in your life. Venue: Yarra Valley Living Centre ●2011 dates TBA

► Pathways to Intimacy

► Set your Compass for 2011 New! Weekend retreat facilitated by Siegfried Gutbrod which guides purposeful life planning for the next 12 months. Venue: Yarra Valley Living Centre ● Friday 21 Jan - Sunday 23 Jan 2011

2011 PROGRAM UPDATE Dates for our full range of programs in 2011 will be published in the Summer issue of Healthy Living magazine and on our website in October.

Weekend retreat for couples and individuals to invite more intimacy in life and enhance all relationships. Learn loving communication skills and openness. Venue: Yarra Valley Living Centre ●2011 dates TBA

► Reclaim Your Life Six day retreat designed to empower you to improve quality of life and make your heart sing! An integrative wellbeing program. Venue: Yarra Valley Living Centre ● Sunday 17 Oct - Friday 22 OctResidential

healthyliving - The Gawler Foundation magazine

Programs

2010 Gawler Foundation Programs

Non-Residential - Hawthorn, Springvale, Footscray

Ongoing Meditation and Cancer Support Group

Mindfulness-Based Stillness Meditation

► Living Well - Cancer, Healing and Wellbeing

► Eight Week Non-Residential Program

Twelve weekly sessions to meet and help overcome the challenges of cancer. Programs run from 10.00am 1.00pm each week. Venue: The Gawler Foundation at Hawthorn ● 2011 dates TBA

The eight week meditation course is an excellent opportunity to learn or deepen your meditation and relaxation skills. Program runs from 12.30pm - 2.00pm. Venue: The Gawler Foundation at Hawthorn ● Monday 25 Oct - Monday 13 Dec

Venue: Springvale Council Offices

Contact and Venue details

● 2011 dates TBA

Bookings: Email info@gawler.org

Venue: Polish House 'Millenium' Footscray ● 2011 dates TBA

or call 03 5967 1730

► Integration Program

565 Burwood Road, Hawthorn Vic

An eight week program for those who have completed Life and Living or Living Well. Develop, deepen and share healing methods and experiences through an interactive support group program. Programs run from 12.30pm - 3.30pm.

Springvale Council Offices

Venue: The Gawler Foundation at Hawthorn

The Gawler Foundation at Hawthorn

397-405 Springvale Road, Springvale Vic The Polish House 'Millenium' 296 Nicholson Street, Footscray Vic The Yarra Valley Living Centre'

● 2011 dates TBA

55 Rayner Court, Yarra Junction Vic

► Meditation Group

►Mind Body Spirit Seminar Series

Weekly Meditation group provides an opportunity to share your experiences with others and maintain your momentum and commitment to regular practice. All programs run from 1.00pm - 2.00pm. Venue: The Gawler Foundation at Hawthorn ● Tuesday (weekly) Ongoing

► Ongoing Cancer Self-Help Support Group The format for this program focuses on sharing new ideas and experiences with others and reinforcing the principles of self-help, group meditation and mutual support. All programs run from 2.30pm - 4.30pm biweekly. Venue: The Gawler Foundation at Hawthorn ● Tuesday (weekly) Ongoing Venue: The Polish House 'Millenium' Footscray ● Monday (fortnightly) Ongoing

Death, Fear and Inner Peace New! One day workshop facilitated by Siegfried Gutbrod which explores mortality, death and dying and living a joyful life. From 9.30am - 4.30pm. Venue: The Gawler Foundation at Hawthorn ● Saturday 23 Oct

"Nutrition for Healing and Wellness"

Protect your health and maximize wellness using nutrition and lifestyle. Learn the principles of healthy cooking including practical food preparation. • Venue:

The Gawler Foundation Hawthorn Centre

• When:

Saturday 2 Oct

• Seminar: 2.00pm - 4.00pm including light afternoon tea and view our new Hawthorn Centre (registration from 1.30pm) Eat Well…Be Well with Dr Daniel Lewis MBBS FRACP A Rheumatologist and Physician, Daniel’s passion is integrating lifestyle strategies in the areas of nutrition, exercise and meditation into the mainstream management of medical problems. Nutrition…Healthy Cooking and Food Preparation with Michelle Russell - Thrive Natural Foods Michelle brings her passion for food, its cleansing, healing and re-energizing properties to her classes. Learn the foundation to eating well, protecting your health using natural, fresh foods to manage allergies and prevent disease. LIMITED SPACES. Bookings 03 5967 1730 healthyliving - The Gawler Foundation magazine 13

From the stillness of meditation discover the power within to live your life to its full potential.

inspire, inform, amuse, Special thanks Thanks to all those who contributed to our Tax Appeal this year. Our capacity to continue to offer our subsidised services (non-residential) to the community is made possible through your generosity.

Share your story We welcome your contributions to the magazine, and would love to hear your feedback and article ideas. If you have a story about the time you have spent in one of our programs, and would like to share it, please send to Lindy at media@gawler.org, or post to Healthy Living Magazine PO Box 77 Yarra Junction VIC 3797. Poems, letters, images and inspirations are also welcome.

Dear God,

We celebrate spring's returning and the rejuvenation of the natural world. Let us be moved by this vast and gentle insistence that goodness shall return, that warmth and life shall succeed, and help us to understand our place within this miracle. Let us see that as a bird now builds its nest, bravely, with bits and pieces, so we must build human faith. It is our simple duty; it is the highest art; it is our natural and vital role within the miracle of spring: the creation of faith. Michael Leunig

Welcome Bronwyn Meet Bronwyn Gillespie, our new Hawthorn Centre Manager. Bronwyn will be taking care of the Centre and looks forward to supporting you as you attend programs and utilise the Resource Centre and Information Kiosk.

Harpways Michael Johnson has been the harpist in residence at The Gawler Foundation since 1991, his contemplative music supporting many on their meditative journeys. Michael played at our Hawthorn opening. For upcoming performances see www.twilightmusic. com.au

Dorothy awarded OAM On the Queens Birthday, Dorothy Edgelow was awarded an Order Of Australia Medal (OAM). Dorothy, who also recently celebrated her 80th birthday, has been a tireless supporter of The Gawler Foundation, and is the author of four nutrtition-based cook books. Her OAM acknowledges her contribution to The Gawler Foundation in the last 25 years, and recognises her concern for the welfare of a wide range of people, including school children through her Whole Health Childrens Foundation, and program participants at The Gawler Foundation.

Congratulations Dorothy! 14

healthyliving - The Gawler Foundation magazine

A Spring Prayer

news and views Rome to Santiago - Pilgrims Walk John Bettens will embark on an inspiring fundraiser for The Foundation in April 2011. He will walk "The Camino" a spiritual pilgram's walk of 3,000 km. His journey will take him from St Peters Basilica in Rome, Italy, to Santiago, Spain, three months of walking 25 km per day. John is a past program participant living with two types of cancer. We will follow his journey in upcoming issues and provide details on how you can support him.

new program Set Your Compass for 2011 A weekend retreat of contemplation and planning with Siegfried Gutbrod How can I be more in charge of my own life and make sure that it is going in the direction I want it to go in?

A time to review life, passion, roles and values, and identify and plan for new directions in 2011 that support you in fulfiling your unique charter in life. Explore your personal meaning and purpose in life, and put action to the essence of who you are. The weekend will include short talks, meditations and contemplations, artistic activities, individual and group work, and time in nature. Vegan meals included.

with Dr Avni Sali

research news

More Time Spent Sitting Linked to Higher Risk of Death; Independent of Physical Activity Level

Source : ScienceDaily (July 23, 2010)

Green Tea Extract Appears to Keep Cancer in Check in Majority of CLL Patients

21 - 23 January 2011

Subscribe to Healthy Living magazine You can subscribe to this magazine on our website and have it delivered four times a year to your door for $29.95. A great gift idea.

Congratulations to Jen Connelly Jen Connelly, a past program participant, has been acknowledged for her short story, Odyssey, which was highly commended in the Cancer Council Victoria Arts Awards last July. Jen wrote about her journey with cancer and the role of support groups. Well done, Jen.

Join us on Facebook.

Source : ScienceDaily (June 4, 2010) Professor Avni Sali - MB, BS, PhD, FRACS, FACS, FACNEM, Founding Head of National Institute of Integrative Medicine, Epworth Research Centre, President, International Council of Integrative Medicine. He is a Member of The Gawler Foundation Board.

For information call the Gawler Foundation on 03 5967 1730 or visit www.gawler.org healthyliving - The Gawler Foundation magazine 15

In the bookstore BUDDHA’S BRAIN

Rick Hanson with Richard Mendius

Reviews by Robin Jones

$32.95

Science is now revealing how the flow of thoughts actually sculpts the brain. Drawing on current findings in neuroscience and insights from thousands of years of Buddhist contemplative practice, this book shows how our neurological functions shape our experience of the world and what we can do to positively influence the development of our brain. It teaches effective ways to deal with difficult states of mind, including stress, low mood, distractibility, relationship issues, anxiety, sorrow and anger. But the main focus is on positive well-being, psychological growth and spiritual practice. The language is clear and straight-forward while the layout contributes to the book’s ease of use – an explanation of brain function in a particular area followed by practical exercises to influence it and with a list of key points at the end of each chapter. There is an interesting section on how to support brain function with skilful nutrition.

RESTFUL INSOMNIA

Sondra Kornblatt

$24.95

There are many different reasons for being unable to sleep and it seems that most people have trouble with this at some time in their lives. Instead of allowing it to build up until we are exhausted and desperate, we need strategies that will give us back some control over the situation. Sondra shows us how we can get the benefits of sleep, even when sleep eludes us. She examines insomnia and suggests ways to reframe our idea of it. Acceptance can seem impossible when you are suffering chronic sleeplessness, but Sondra has some good points to make. Unless we come to terms with the state we are in, our resistance to it is a waste of energy that could be better used to work through it. Deeply soothing evening rituals, creating a special night nest, practising a unique form of night yoga, connecting with your body, quietening the mind, night writing, bedroom feng shui and developing postive focus are some of the methods she utilizes to both live with and reduce insomnia. This is not a dot-point, howto self-help book. It is thoughtfully written and eloquent – a joy to read.

SO YOU HAVE PROSTATE CANCER TOO!

Dr Brian J. Meade

$24.95

Dr Meade, a Melbourne medical scientist with prostate cancer and a strong background in biochemistry, discusses objectively the pros and cons of standard and experimental treatment for prostate cancer. After being diagnosed with prostate cancer, in consultation with his doctors and given his particular situation, Brian opted for the strategy of Active Surveillance rather than medical treatment. This option, coupled with attention to lifestyle factors such as diet, exercise and relaxation, has been successful for him. In this book he covers all of this in a readable style, while citing the evidence for those who wish to access it. Includes a glossary, references, 20 pages of notes for the advanced reader and a chapter on the support person’s perspective. A very useful, up-to-date book on the prevention and management of prostate disease. Hear Brian's story at our Annual Conference. Financial Members receive a ten percent discount on books and audio and five percent discount on the Champion Juicer. Please quote your membership number when ordering. Robin Jones is the manager of The Gawler Foundation’s Resource Centre.

healthyliving - The Gawler Foundation magazine

How to order: Go to the shopping cart at www.gawler.org or contact the Resource Centre on: 03 5967 1730; Fax 03 5967 1715 or email resources@gawler.org. SHIPPING RATES: Available through the Shopping Cart on our website or contact us.

Thermography every womans choice Women now have several options to explore when it comes to breast cancer detection. One such option is thermography which now boasts vastly improved technology and more extensive scientific clinical research. How breast thermograms work Breast thermography measures differences in infrared heat emission from normal breast tissue, benign breast abnormalities – such as fibrocystic disease, cysts, infections and benign tumours – and from breast cancers. It does this with a high degree of sensitivity and accuracy. Breast thermography is a non-invasive measurement of the physiology of breast tissue. This technology is not meant to replace mammography or other diagnostic tests presently used in clinical practice that measure anatomical abnormalities in breast tissue. Whilst breast cancer can only be diagnosed by tissue biopsy, breast thermography safely eliminates the need for most unnecessary biopsies as well as their associated high cost and emotion suffering, and it does so years sooner than any other test in modern medicine.

Thermogaphy - a Quick Guide • A 15 minute non invasive test of physiology that can show adverse cellular changes years ahead of any other screening methods. • Is safe, effective and cost efficient and involves no radiation exposure. • Also shows lymph nodes, thyroid gland and thymus markers for the immune system. • For women under 55, breast thermography is the most sensitive and accurate way to identify breast cancer. • For women over 55, breast thermography is an important adjunct to clinical breast examination and mammography, increasing the identification of breast cancers to 98%. • Breast thermography identifies 95% of breast cancers with 90% accuracy. • Is suitable for younger women who typically have denser breast tissue. Mainstream procedures are not approved for breast cancer screening in women under age 40. • Whilst breast cancer can only be diagnosed by tissue biopsy, breast thermography safely eliminates the need for unnecessary biopsies, and provides the best chance for early diagnosis - can be up to 8 years earlier than conventional testing offers.

healthyliving - The Gawler Foundation magazine

Modern infrared scanners have a thermal sensitivity of 0.05 degrees Centigrade. Because tumour tissue does not have an intact sympathetic nervous system, it cannot regulate heat loss.When the breast is cooled with small fans in a room kept at 68 degrees Fahrenheit, blood vessels of normal tissue respond by constricting to conserve heat while tumour tissue remains hot. Thus, tumours emit more heat than their surrounding tissues and are usually easily detected by heat- sensing infrared scanners. Over time cancerous tissues stay hot or become hotter – they do not cool down. In sharp contrast, however, other possible conditions cool down as they resolve. Breast thermograms have highly specific thermal patterns in each individual woman. They provide a unique “thermal signature” that remains constant over years unless there is a change in an underlying condition. Thus over time, it is possible to differentiate between cancers and benign conditions. Based on this ability to more accurately detect cancers over time, it becomes important to have a benchmark early on in a woman’s life. For this reason, woman may consider having a breast thermography performed as early as age 25. Over 300,000 women worldwide have now had breast thermography testing and the technology is gaining ground among more progressive practitioners. References: Extract from Beyond Mammography article from: articles. mercola.com. www.thermography.com.au www.breastscreen.com.au healthyliving - The Gawler Foundation magazine 17

giving for life

You can help The Gawler Foundation provide hope, choice and peace of mind to all of those who come to us for assistance by leaving a bequest to The Foundation in your Will. Today, thanks to the benefactors of the past who remembered the organisation in their Will, The Gawler Foundation provides an umbrella of care that is a lifeline to people struggling to overcome the challenges of cancer, Multiple Sclerosis and other major illnesses. Your bequest will help to build upon the innovative work of our founder, Dr Ian Gawler, OAM, After recovering from cancer, Ian dedicated his life to helping others. He pioneered the use of meditation and Mind-Body medicine in the Western world. Now The Gawler Foundation is recognised world-wide for their integrated self-help techniques and the support they provide to people affected by illness. However there is so much more that needs to be done and can be done! Leaving a bequest is the ultimate selfless gift; your bequest gives The Gawler Foundation the opportunity to plan ahead, enabling us to take a major step forward in the fight against cancer and other major illness. If you have already included The Gawler Foundation in your Will or are considering doing so, we are most grateful. It would be helpful if we had knowledge of your intended generosity. Not only will it help us plan ahead, it will give us the opportunity to thank you personally and discuss how you would like The Gawler Foundation to put your generosity to work. For further information, or to advise us that you are considering leaving a bequest to The Gawler Foundation in your Will, please complete the details below and return to us. The form does not commit you in any way and your response will remain entirely confidential. If you wish to discuss ways to include The Gawler Foundation in your Will or investigate other opportunities for providing ongoing support, please do not hesitate to contact The Foundation on (03) 5967 1730 or email info@gawler.org. On behalf of all those people living with cancer and other serious illness who turn to us for help each year, thank you again.

Bequest Response Form □

I have already included The Gawler Foundation (TGF) in my will.

□

I would like to be acknowledged as a member of the 'Giving for Life' program.

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I would like to discuss the possibility of leaving a bequest to TGF. Please ask your bequest officer to contact me personally to arrange a confidential meeting.

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Please send me more information and a brochure about the work of TGF and how my bequest may help.

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PLEASE PRINT YOUR NAME & ADDRESS Name..........…………………………………………………........……………□ DR □ MR □ MRS □ MS □ MISS Email....................………………………............……………….............……….............………….….. Address……………………………………………………………………......................................…… Suburb....................................................................................Postcode…....………..State…...…. Telephone contact (home)…………………………………….(mobile)………...…………….…..… Please complete and return to PO Box 77 Yarra Junction VIC 3797 or fax to 03) 5967 1715.

hope, choice, peace of mind...well

into

the future

Amaranth

found

Immortal Amaranth, a flower which once In Paradise, fast by the tree of life, began to bloom. 'Paradise Lost' - John Milton

obscurity for hundreds of years. Fortunately, it continued to be grown in a few remote areas of the Andes and Mexico and, in recent times, has been recultivated so we can enjoy it once again.

By Gail Lazenbury

his highly nutritious plant has a dark past. It was the staple diet of the Aztecs who were thought to be into human sacrifice. They believed that the grain had supernatural powers and would mix Amaranth with honey and blood and shape it into cake-like idols. These were then eaten by the person to be sacrificed, in order to pacify the gods. We at The Gawler Foundation mix it with milk and water to make it into porridge, not quite as exciting but certainly better for your health! When the Spanish conquistadors arrived in the South Americas they were appalled by the way Amaranth was being used and it was forbidden to be eaten or grown. Consequently it fell into

Gail Lazenbury is The Gawler Foundation’s Catering Manager.

There are over 60 species of Amaranth, ranging from the right royal name of ‘Prince of Wales Feather’ to the lowly name of ‘pigweed’. In fact, several of the species are certified as weeds. The cultivated Amaranth that is commercially used today is grown in America and Africa. Each plant is capable of producing 40,000 to 60,000 seeds. The seed head resembles a large corn tassel and the plant can grow to over two metres high. Amaranth has been used in different and interesting ways in various cultures. The Peruvians use fermented Amaranth seeds to make ‘chicha’ or beer. In Cusco, the leaves are used as a poultice for toothache and fevers. The Nepalese eat the seeds as a gruel called ‘sattoo’ and mill it to make chappatis. Amaranth has many nutritional benefits: it is high in protein, is a good source of vitamins A, B6, C, K and folate and, is high in Lysine, one of the eight amino acids. Dietary minerals include calcium, iron, magnesium and potassium – all this contained in one miraculous little seed. It can be purchased as a wholegrain or as a flake and the

other day I saw it as a puffed grain to add to breakfast cereal. It makes a tasty porridge for our gluten free residents and we regularly add it to our breads, cakes and fruit muffins. Some believe it can even be beneficial in preventing grey hair!

Amaranth and apricot spiced muffins 2 cups wholemeal flour I cup soy milk 2 tbs apple juice concentrate 4 tsp baking powder (Aluminium free) 1/2 cup Amaranth flakes 1 tsp cinnamon 1/2 tsp nutmeg 2 tbs apricot jam Preheat oven to 190C Sift flour, add baking powder, spices and Amaranth. Combine soy milk, apple juice and apricot jam mixing thoroughly. Make a well in the flour mix and add liquid mix, stirring in definite circular strokes - about 12 times until just combined. The mix will be moist but lumpy. Spoon mixutre into greased muffin pans, filling to 2/3 only. Bake for 20 minutes or until cooked. Makes 12

healthyliving - The Gawler Foundation magazine 19

Letting it just be Five days of quiet, meditation, vegan food and learning to “Live in Balance”, I was sure would help with the stress levels I carry through my daily grind. But what about change for the long haul, the physical pain, the constant companion, anxiety? We settled into our room and went to meet our companions for this retreat. As I walked with the group during the welcome tour the peace left by those who had been here before reached out and invited me to stay and rest a while. The twenty or so participants moved through the days, listening, responding, meditating in the beautiful surroundings of The Yarra Valley Living Centre run by The Gawler Foundation in Yarra Junction. I was hoping for some quality writing time, but with the first session of meditation at 7.45am, and the day finishing with after-dinner activities, it would be a challenge. The focus of the retreat was learning to “live in the present”, so I decided time for whatever I needed would present itself when the time was right and stressing about such things was why I needed to be here in the first place. While not a complete stranger to

meditation, much water had passed under the bridges of my life since I had been able to sit quietly for longer than a minute or two, so this would be interesting. We learnt stillness based meditation, meaning that we would attempt to sit quietly, put the ‘thinking mind’ in the background and simply ‘be’ in that moment. This moment actually, because that moment had already passed, the only moment we have is this one, with whatever it brings. Of course, I was in this stressed out frame of mind because I had been avoiding the present moment for about twenty years, ever since my 19 year old daughter, Leina, had died in a car crash. There was a lot to avoid. The voice came quietly each time. “Sitting upright…hands loose in the lap…head up…eyes closed. Be aware of the sounds around you. Bring your attention to the space before your closed eyes; be aware of the sounds around you.” Putting my thinking mind to rest was easier said than done. As soon as I found myself being able to do it for a few seconds, I found myself thinking about the doing and >Continued from page 10 Dr Carole Hungerford

Healthy gut flora Other important defences against the malignant degeneration of cells include the functions of intestinal bacteria, as hormone buffers, toxin destroyers, and producers of short-chain fatty acids. Preservatives, antibiotics, chlorine and other substances have an effect on normal gut flora. Because gut bacteria constitute a frontline defence against toxins, anything that alters the composition of that flora contributes to the development of the toxin-related cancers.

Thank you! Thank you to the children of Miss Nevills class, 4N, at the Wedge Park Primary School, in Melton West, Victoria. The class recently donated $100 to The Gawler Foundation, with each class member sending us a beautiful hand written letter explaining why they had raised the money and chosen The Gawler Foundation as a worthy recipient. Class member Jessica's letter is featured above.

healthyliving - The Gawler Foundation magazine

Butyric acid, the by-product of lactobacillic fermentation, has a direct relationship to the prevention of bowel cancer. The relationship to the development of breast, pancreatic and prostate cancer is harder to establish, but there is speculation that butyrate will prove to have a similarly important role in preventing these cancers as well. Come out fighting Various studies have purported to show that certain personality types predispose to cancer survival. One commonly held belief is that a response of helplessness is associated with a lowered survival rate. By contrast, those who either go into denial, or come out fighting, fare best. It is assumed that denial is actually a passive way of saying ‘I won’t accept this diagnosis and I am going to live my life despite it.’

by Anna Bardsley then I wasn’t doing it anymore. Thoughts intruded, taking over, and then I felt bad because I couldn’t do ‘it’. The gentle voice called me back. “…no right or wrong, good or bad here, just watching the thoughts come and go”. Here was a new concept; there was no perfect way to do this. Just sending the thoughts into the background whenever I became aware of their intrusion was enough. No matter how often. Surely it could not be so simple; there must be a right way to do this. “Bring compassion to whatever you are experiencing. If you are distracted, if you feel bad about being distracted, if you are still, all of it is ok.” Slowly I could leave the thinking in the background a little longer, leave the judgements of my performance at a distance and bring compassion to my ineptness. Even able to laugh at the struggle, to and fro, quiet, still, intrusive thinking, judgement, compassion, judgement, quiet, thinking. Round and round, sometimes the path was this way, the next time it went in that direction. “Try to just observe it all …” Would I ever be able to do this? Meditation took me to painful places, hard sharp memories that I had hidden beneath layers of noise. As I sat in the quiet room, accepting my struggle to stay here in this moment, the undergrowth of activity and noise I had used for years to protect myself, moved away. Then a new struggle began, to allow what had been hidden to surface and be acknowledged. Not stoppered up, nor shut down, instead honoured for what it was and allowed to be, for this moment. As the emotions threatened to overwhelm, the gentle voice came through, “…bring compassion to whatever you are feeling or experiencing, don’t judge it or try to label it”. Unsure, I imagined the word compassion and brought it towards to me. Somehow it helped; the tidal wave of emotion receded a little. I moved from that moment to the next one and survived without avoiding ‘now’. By the end of the week, I was able to maintain about 30 seconds of stillness at any one time. About four days in, up early, alone in the kitchen, I took pen to notebook in the quiet. Listening to the dawn call of the birds, feeling the light change as the sun began to rise; I sat with my early morning lemon juice and herbal tea and started to write from this new-found inner peace. Never having been a morning person, I had surprisingly found, years before, that the early hours were my best time to write. Get up, make a cup of tea and start before the mind was fully awake. And here in this beautiful, still place I was finding new ways to express myself, new ways

to look at old happenings. I saw layers of experience in my mind’s eye that had not been available before. Trusting the inner voice, I found I had something to say about my son Alexander who had died at birth 36 years before. Images came with words attached, the style of expression was new to me; the choice of phrasing had a different resonance. I considered stopping and checking whether it was ’any good’ but decided to stay with the moment and put aside the judgemental voice. Later I wondered, how much do I allow that harsh, critical, inner voice to decide what I do and how I do it? That morning, the actual time of writing was short, soon others came, the bell called us to morning meditation and the day began. What I wrote was not as important as the insight I had gained from writing in that frame of mind. Could I maintain the mindfulness? That would be up to me surely. For my son Alexander "When I visit with Alexander these days, I no longer weep over his being dead. But there will always be an emptiness tinged with anger when I remember that I was refused permission to see him and hold him. My lovely boy, how precious that memory would be to me. My arms feel the emptiness, the lack of his imprint on them. My lips reach to kiss his tiny head and face, his closed eyes. My fingers reach to unfurl his tiny ones. Eyes search, lingering over every possible part of him, counting toes, examining the fold of skin in the crook of his elbow, his chubby little legs. All this is lost to me." This experience has now become part of my memories of Alexander. I can remember looking at him, counting his toes, holding him close. A healing balm has been applied to an old wound. The struggle of resting in the moment continues, the struggle of bringing compassion to each struggle. But I am more able to smile and even laugh at myself and my constant need to do things perfectly. Anna Bardsley is Melbourne writer who attended the Living in Balance retreat in February this year. She is currently writing a memoir.

healthyliving - The Gawler Foundation magazine 21

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Spring Awakenings nurturing life back into being

Spring is a time of renewal and revitalisation. As life springs back into being, and the earth makes way for tiny shoots of green, we are reminded of the importance of nurturing ourselves and others. Nurturing is a journey that underpins our Spiritual development.

Spring awakenings

A Spiritual journey is usually considered to be a movement toward community and Spirit but an essential loop of our route must pass through the realm of self. We have to find out who we are before we can make commitments to others. We have to care for our own souls in order to have the energy and strength to care for our families, our neighbours, and the earth. There are many ways to practice nurturing, and everyone will find his or her own best ways to receive and give nourishment. The spiritual traditions emphasize two in particular. The first is study. Be a lifelong learner; read and contemplate sacred texts and other sources of inspiration that take you deeper into yourself and out into the wider world. Second, keep one day a week as a 'me' day. Dedicate some of your time to leisure and reflection. A regular regimen of nurturing helps you achieve a balance in your life between inner exploration and outer involvement, time alone and time with others, work and play. Feeling imbalanced — that things are out of whack in your life — is a sure sign that you need to step back and engage in self-care to regain your equilibrium. Actually, we usually recognize our need for nurturing by its contrasts — feeling deprived, ignored and neglected. If you are starved for attention, most likely you lack spiritual sustenance in other areas of your life as well. There are also shadow elements associated with nurturing. We can be so involved in nurturing ourselves that we become totally self-absorbed. We can go too far under the guise of nurturing others, so that our caring becomes a way of controlling them. Or we can sacrifice ourselves and our best interests in our concern for others, mistaking co-dependency for nurturing. Again lack of balance is key to this symptom. As Spring unfolds keep mindful of each delicate shoot of life, and nourish, rather than overwhelm, the great gifts that are taking root. Our programs Living in Balance and Reclaim your Life are great Spring starters. Source: www.spiritualityandpractice.com

Panel Discussion - A Special Annual Conference Event Topic - Integrative Health Care: Challenges, opportunities and visions for the future Don’t miss this great event - a lively panel discussion with leaders in the field of Integrative Health Care and a Barrister with a special interest in health and medical law. A unique opportunity to participate and learn from this important discussion and debate. Panelists include: Dr Lesley Braun - Pharmacist, Naturopath, Research Supervisor at Alfred Health Dr Elizabeth Brophy - Barrister with special interest in the law relating to complementary and alternative medicine Dr Craig Hassed - General Practitioner and Senior Lecturer Monash University Dept of General Practice Prof Ian Olver - CEO, Cancer Council of Australia and practicing oncologist for over 25 years Prof Kerryn Phelps - President Australasian Integrative Medical Association; First female President of the AMA Prof Avni Sali - Director National Institute of Integrative Medicine; President International Council of Integrative Medicine

Join us for this informative, inspirational and exciting conference.

The Gawler Foundation looks forward to welcoming back familiar and new faces to this special event . Full details on the back cover of this magazine. Early Bird Prize - Book By 19 October! You could win an overnight stay with a buffet breakfast at Hilton on the Park, Melbourne.

at the

Profound Healing Sustainable Wellbeing Conference Sat 13 & Sun 14 November