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healthyliving Issue 9 | Winter 2011

Fresh is best research on food for life

Doctor–patient relationships what you can do

Annual report a year in our life

The Gawler Foundation magazine ŠBastan

An integrated approach to health

healing and wellbeing

The Healing Response and the Potentiation of the Self Imagery & Mind-Body Perspectives by Nimrod Sheinman, ND


very therapy is guided by its concepts about change, healing and transformation. These felt shifts are the experiences we're all looking for. Without them, especially when things ‘go wrong’, we feel blocked or stuck. We yearn to maximise our healing potential. Imagery processes and their symbolic language are remarkable tools to get ‘unstuck’ and to transform illness into a self-healing journey.

The Symbolic Language ‘The soul never thinks without a picture.’ Aristotle Through Imagery's symbolic language, all of our invisible realms – feelings, sensations, thoughts, personality traits and hidden potentials – can be seen, felt, touched and communicated with. It is a universal, personal and collective language with its own unique syntax. Knowing this language enables us to discover new choices, realise new insights, free inner resources and reconnect with meaning and life. Carl Jung, the world-famous Swiss psychologist, explained that symbols and images are the psychological mechanisms to transform energy. ‘You must give birth to your images… they are the future waiting to be born’, said the famous poet Rainer Maria Rilke.

Disease May Tell Us a Story ‘The real voyage of discovery consists not in seeking new landscapes but in seeing with new eyes.’ Marcel Proust ‘Our dis-ease may tell us a story not just of our cells but of ourselves’, said American journalist and author Marc Barasch in his book The Healing Path, in which he described the healing stories of dozens of people, himself included, for whom serious illness became a catalyst for profound personal change. It seems there is a strong connection between our biography and our biology, between our personal myth and our healing path. Imagery, guided and interactive, enables us to investigate the conscious and unconscious stories with ‘new eyes’. Imagery can thus become a catalyst for narrative-based medicine, helping us not only to know who we are, but also to become what we may be. ‘Healing may not be so much about getting better, as about letting go of everything that isn’t you… and becoming who you are’, says physician and author Rachel Naomi Remen.

Communicating with Symptoms ‘Perhaps all the dragons in our lives are princesses, who are only waiting to see us act, just once, with beauty and courage. Perhaps everything that frightens us is, in its deepest essence, something helpless that wants our love.' Rainer Maria Rilke A basic premise of mind-body medicine (as well as Buddhist Psychology), is that the river of life courses through each of us, bringing every experience known to humankind. As one therapist wrote: ‘Life moves through you, except when it doesn't… Life is great, but sometimes it hurts like hell…’ What can we do about it? One skill to develop is what the Buddhists call the agency of ‘mindfulness’, a learned skill of enormous importance in mind-body therapy. Mindfulness is not so much a ‘doing’ as a ‘being with’. In mindfulness, we shift from judging or reacting to the negative experience, and paradoxically choose to give it space, to let it be, to open a ‘safe space’ for it inside. The next premise in the healing equation suggests that each negative experience may return, until a human presence is brought to touch it with love and with acceptance and then to integrate it. The challenge is to develop practices for welcoming, listening deeply, accepting, understanding and expressing whatever life is giving us. That's where ‘communicating with symptoms’ through Guided Imagery can be utilised – the skill of inviting an image representing the symptom (the illness, the pain or the anxiety) or ‘the symptom maker’ (such as a negative, judgmental or critical inner figure), and maintaining a disciplined and precise conversation with it. Then, through the inner imagery dialogue, we come to understand the power of the stories we tell and our possibilities for using these stories for better health. As wrote Marc Barasch in The Healing Path: ‘If we tread our path with heart, illness’s dark passage may give us a glimpse not only of what it is like to become whole, but what it means to be fully human.’

Nimrod Sheinman is an international expert in mind-body medicine and imagery-based therapy, specialising in transforming illness into a self-healing journey. He is the founder of the Israel Centre for Mind-Body Medicine, and is scheduled to visit Australia in August 2011. Register now for his two day workshop ‘Guided Imagery and Mindbody healing’ to be held 9-10 August in Melbourne or for his three day intensive for Health Professionals ‘Imagerybased Therapy and Mind-body Medicine in Clinical Practice’ which will be held 5-7 August in Melbourne. For more information see our website or call 03 5967 1730.

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- The Gawler Foundation magazine

From the CEO Hello everyone. Welcome to our winter edition of Healthy Living. For those of you who have visited the Yarra Valley Living Centre recently you will have seen the beautiful transformation of our trees across the seasons -– some of them now shedding their autumn colour. Winter is a bit like that...less colour, less warmth, a little more damp. Just as in nature we slow down a little and perhaps are a bit more introspective as we conserve our energy. It's the perfect time to reflect on our health and how we can support our bodies during the colder months. The Foundation is presenting some wonderful opportunities over the next few months. Meditation retreats on offer in July will focus on healing and wellbeing, and we are very pleased to present a focussed Imagery workshop with Nimrod Sheinman in August at the Hawthorn Centre. Nimrod is the founder of the Israel Centre for Mind-Body Medicine and will offer two workshops, one for Health Practitioners who wish to develop their use of Imagery in a clinical setting, and the other for the general public where he will teach participants how to use Imagery for healing. We are hosting a Therapeutic Meditation weekend for Health Practitioners with Ian Gawler and monks from Thich Nhat Hanh's Centre in France! This is a unique opportunity for Health Practitioners – book early as it will book out. Many of you will soon receive our June Tax Appeal which is a little different from our usual appeal. Steven Bell provides us with a view from the other side of cancer – as a partner and carer. We all know how important loving support is. The Foundation is able to offer assistance to support people, like Steven, attending our 12 week 'Living Well' program only because of the donations and support we get from our wonderful and generous members and donors. We recognise that there are many demands on your purse - that's why we keep our appeals down to only two per year. If you are able to support the Foundation in our work, particularly as we do want to continue to offer our 'Living Well' program to people on very low incomes, then we welcome that. Remember, we don't get any government funding! This month we have included a new initiative – our Annual Report. It's been a long time in the planning but we felt it would be helpful for our members and supporters to learn more about the highlights of our year. As you will see, we've touched a lot of people and we have been blessed to have been able to walk alongside many participants. So, as you go into winter, enjoy the slow down. Be kind to yourself and be well,

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 Shelley Oldham, President Janne Palthe, Vice President Ray Cummings, Treasurer Professor Avni Sali Irene Goonan Karin Knoester, CEO and Secretary 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

Editorial Writer, Editor and Designer: Lindy Schneider

Editorial Committee: Karin Knoester, CEO Siegfried Gutbrod, Therapeutic Director Paul Bedson, Therapist Greg Rumbold, Research Officer Proofreader: Tara Rawlins

Membership and Subscriptions Contact: Sue Skinner © The Gawler Foundation 2011

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.

Karin Knoester is The Gawler Foundation’s Chief Executive. She can be contacted by email:

Fresh is best 'Research indicates the nutritional value of fruits and vegetables can be compromised by growing and processing methods. Here are some simple tips to maximise the nutrient value of your food.' by Dr Greg Rumbold and Christine Gruettke At The Gawler Foundation we view a healthy diet as a powerful way to regain and maintain health. We recommend a plant-based wholefood approach to nutrition based on fruit and vegetables, whole grains, nuts and seeds, herbs and spices. Fruit and vegetables are important sources of vitamins, minerals, dietary fibre and a range of health-promoting compounds known as phytochemicals.

Research Evidence Summary

In order to take full advantage of this approach to nutrition it is important to consider the nutrient content of the food that we eat. Research scientists have found that there is a wide variety of factors that influence the nutrient content of fruit and vegetables including the particular cultivar grown, the condition of the soil, growing methods and weather conditions during growth and maturity of harvest.

during storage, processing, and cooking. Vitamins E and A, along with other carotenoids, are lipid-soluble. They are sensitive to oxidation but are less affected than the water-soluble nutrients by processing steps such as washing and heating as well as cooking at home. Minerals and fibre are generally more stable and less likely to be lost as a result of processing, storage, or cooking. However, the mineral composition of produce can be altered as a result of mineral addition (for example, where salt is added) or uptake (for example, calcium) during processing and can be lost as a consequence of peeling, scrubbing or other removal steps that are used during processing.

Ensuring that we consume fruit and vegetables of high nutritive Heirloom tomatoes value can be a challenge. Nutrient There are also a range of post-harvest content is a quality that is hidden from us, factors to consider. The processes involved in unlike other attributes such as taste or smell, and harvesting, storage, processing, preparation and the nutrient content of fruit and vegetables may cooking can lower the nutritional value of fruits degrade without major changes in appearance. and vegetables. The levels of vitamin C, the B Much of the research on nutrient degradation has vitamins and phenolic compounds are reduced focused on the processes involved in modern, by oxidation (a chemical reaction that occurs as a large-scale production methods and is somewhat result of exposure to oxygen in the air) and also by difficult to interpret from a consumer’s perspective. pretreatment heating processes associated with However, the findings from this research suggest the production of canned and frozen foods. These that there are some basic principles we can compounds are also water-soluble and can be lost follow in order to ensure that we consume as a result of leaching during washing or cooking high nutritive quality fruit and vegetables. in water. These properties make these particular nutrients more susceptible to degradation

Vitamin C Loss - A key indicator of nutrient degradation Vitamin C is sensitive to heat, light, and oxygen and is water soluble which makes this nutrient the most labile of nutrients and particularly susceptible to loss during the processing, storage and cooking of fruits and vegetables. As a result the loss of Vitamin C has often been used as an index of nutrient degradation.

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- The Gawler Foundation magazine

Cultivars, soil and growing methods

It is important to note that many large scale producers and suppliers of fruit and vegetables select cultivars based primarily on consideration of factors such as yield and ability to tolerate various handling, distribution and storage processes, rather than nutritive quality. Researchers have found that most consumers choose their fruit and vegetables primarily on the basis of appearance. Not surprisingly many of the varieties of fruit and vegetables we find on supermarket shelves share the characteristic of retaining an appealing

For tips on growing your own produce see page 21

appearance throughout the period in which the harvesting, storage and distribution takes place. Unfortunately this means that for consumers the appearance of the fruit and vegetables on the store shelves does not necessarily reflect the nutritive quality or shelf life of the produce. If we are fortunate enough to be in a situation where we can grow our own fruit and vegetables, we can select the cultivars and varieties of fruit and vegetables that we wish to eat, including heirloom varieties that have been traditionally grown for their flavour and quality. When purchasing it may be wise to avoid any suppliers that we suspect are focusing primarily on varieties that retain an attractive appearance despite an extensive process of harvesting, transportation, storage and distribution. The condition of the soil and the growing methods are important determinants of the nutrient content of fruits and vegetables. For example, it has been shown that plants grown in high-yield, conventional farming systems using nitrogenrich fertilisers grow vigorously and produce extra chloroplasts which result in elevated levels of carotenoids but relatively lower levels of vitamin C. These plants also experience a build-up of nitrates – a negative for nutritive quality. In contrast, for plants grown in organic systems vitamin C levels tend to be higher, carotenoid levels lower and there is less build-up of nitrates within the plants. There are many approaches to food production (organic, biodynamic and permaculture) that emphasise the importance of soil health and quality as a determinant of the nutritive value of fruits and vegetables. As

>Continued page 21

Call for Participants We are conducting a research study involving people who have participated in one of The Gawler Foundation programs for people with cancer in 2005 or earlier. We are currently compiling a list of past participants from this period who will be invited to participate in this study. If you participated in one of these programs during 2005 (or earlier), or know of someone who did, and would like to receive some information about the study, please contact our Research Officer Greg Rumbold at or on 03 5967 1730.

Glossary of terms Bioavailability – The proportion of the ingested nutrient that is absorbed and made available for physiological processes or storage within the body. Biodynamic – A method of organic farming that emphasises the balance and interrelationship between the soil, plants and animals as a selfnourishing system. As in other forms of organic agriculture, artificial fertilisers, pesticides and herbicides are strictly avoided. Carotenoids – Any of a class of mainly yellow, orange or red fat-soluble pigments, including carotene, which give colour to plant parts such as carrots and ripe tomatoes. Some of these compounds convert into vitamin A and are therefore known as provitamin A carotenoids. Chloroplast – The site of photosynthesis in plant cells. Photosynthesis is the process through which plant cells capture light energy and transform it into chemical energy. Cultivar – A variety of a plant that has been produced through breeding or deliberate selection and whose unique characteristics are reproduced during propagation. Lycopene – A carotenoid pigment that has antioxidant properties. It is the characteristic red pigment found in tomatoes and other red fruits and vegetables. Nutrients – Nutrients are substances present in food that are used by the body to promote normal growth, maintenance and repair. The major nutrients include proteins, carbohydrates, fats, vitamins and minerals. Permaculture – An approach to sustainable land use that aims to design and create productive systems that are based on the ecological processes and the energy and nutrient cycles of soils, plants and animals. Phenolic compounds – These are aromatic compounds found in plants that exhibit an antioxidant activity. Phytochemicals – This refers to a wide variety of compounds found in vegetables and fruit that have been found to have a positive impact upon health. This includes the terpenes, carotenoids, limonoids, and phytosterols. Vitamins – Organic compounds that are essential in small amounts for normal growth and maintaining health. They are required in the diet as they cannot be synthesised by the body.


Dr Greg Rumbold is the 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 and is healthyliving - The Gawler Foundation magazine 5 supported by Christine Gruettke.

For the rest of my life Karen's story Karen attended the Overcoming MS retreat in 2010. This is her story. by Karen Law It was the day before the Overcoming MS retreat in August last year. I remember I was sitting on my hotel bed with its crisp unfriendly white sheets when the phone rang. My husband David and our three young children were calling to see how I was getting on, making sure I’d found the hotel okay, that the flight from Brisbane had been a good one. I talked to the kids for a while. Murray, who was nine at the time, wanted to know if I could see the MCG from my hotel room window. Not quite, I told him, but it was just across the road. Roanna, who was five, needed to be sure that the teddy bear she’d lent me for company was tucked up in my bed. I promised her it was and said nothing about the sheets being unfriendly. Then seven-year-old Hazel came on the phone. 'Mummy,' she said, 'what are you actually going to be doing on this retreat?' I explained as best I could about groups and learning and meditation and healthy food, and then she said, 'so in a way it’s like going to school and being given homework that you have to do for the rest of your life.' I’d started some of the homework in advance. I’d changed my diet completely and boosted my Vitamin D levels almost off the scale. But I was still very scared. I needed to meet George Jelinek to see and hear first hand that it really is possible to stay well after a diagnosis of Multiple Sclerosis. And I needed to learn to meditate. When I found out that stress can trigger relapses I actually got quite confused. My worst symptoms (numbness in both legs and arms, and fatigue) came on immediately after flying to England for my Dad’s funeral. I could see the link quite clearly and I was desperate to stop it happening again, but I remember saying to a friend in genuine anguish, 'but I can’t stop people dying!' The benefits of meditation crept up on me during the week of the retreat and are still creeping up on me now. They crept up quietly and made me more open to all the wonderful people who shared that time with me, made me less frightened, more giving, more able to ask for and accept help. That new

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- The Gawler Foundation magazine

way of interacting has become my homework too. I cried many tears that week – not all of them in sadness – and I discovered that I need to be kind to myself. Through it all I resolved to give my body a chance to heal without pharmaceutical drugs, a decision I’d been struggling with since diagnosis a few months earlier. I also started to acknowledge the spiritual side of my nature. Until then I’d put aside many of the ‘big questions’ in life believing they could easily wait until later. So long as I led a good life, I reckoned, that would be enough. Now I decided that was not enough, and I could see that my definition of a ‘good life’ was almost certainly going to change as time went on. Towards the end of the retreat there was one unforgettable moment when I realised I’d spent most of my life in struggle, and that having ‘coped’ with a diagnosis as devastating as MS, I was about to put on my battle gear and head straight back into the struggle again. In that moment I saw I had a choice – living that choice has been the hardest homework of all. I left the Yarra Valley with a feeling of peace in my life, a wonderful presence that I was determined to hold on to. I also left with a little terracotta candle holder, a gift from the closing ceremony to carry with me back into my other life. When the plane landed in Brisbane, I came round the corner to be greeted with a delighted scream of 'Mummy' and a five year old's bear hug being hurled at me from a running jump. Roanna was very pleased to see me. Hazel hung back, waiting to proudly give me the gift she’d bought with her own money. It was a beautiful little candle. As I unwrapped it I realised it was exactly the right

size for the meditation candle holder and the gift took on a special meaning – for both of us. Big brother Murray didn’t come to the airport but the next morning he came into my bedroom and said 'Mummy, here’s your present' and gave me the most amazing cuddle. It is now nine months since leaving the retreat and I’m feeling well. No pharmaceutical drugs, lots of flaxseed oil. I still have some symptoms and I still get scared sometimes but I also have a lot of hope for the future. Every day I strive to be grateful for all that I have, for my wonderful kids and for David, who has been ready to share this unexpected next stage in our journey together.

Karen and her daughter Hazel

'In that moment, I saw I had a choice'

I’m also deeply grateful to George and the whole Gawler team for giving me such thoughtful guidance when I needed it most. And because I want to live differently from now on, and because I want to give myself the best possible chance of recovery, I’m going to do my homework every single day. For the rest of my life.

Stretching an essential part of living with MS by Kate Redman-Brown Hi, my name is Kate and I was diagnosed with MS in 1991. I met Ian Gawler and George Jelinek at their MS retreat in 2003. I am eternally grateful to both of them for their retreat as it gave me a real sense of optimism that there are ways to halt the physical decline associated with MS. The information I gathered there about diet, meditation and vitamin D has proved to be invaluable. As a result of following this advice, I was feeling better than I had for years. However, since I was first diagnosed with MS my balance, strength and co-ordination had slowly deteriorated. In 2006, I had lost confidence in my foot control and stopped driving and I was falling over frequently. This culminated in breaking my arm badly in 2008. As part of rehabilitating my broken arm, I started to attend a weekly stretch class. Almost immediately I noticed that the restless legs and the muscle stiffness I had endured since getting MS ceased. Six months later, I noticed my balance had improved. I fell over a lot less and didn’t injure myself as much as previously. Over the past four years, I have continued to improve my flexibility, balance and strength. I started driving again in 2010. In addition, in 2010, I started teaching stretch as a complement to my existing Shiatsu practice. My experience has revealed to me that it is all too easy to passively accept all physical limitations as an inevitable result of MS, when in fact, actively working on these can reverse their impact on your life. Just as participating in The Gawler Foundation retreat empowered me to use diet and meditation to fight the progression of MS, I have found that building flexibility and core strength are also essential parts of living well with MS. I now teach a stretch class for anyone who wants to improve their physical wellbeing. healthyliving - The Gawler Foundation magazine 7

Supportive Doctor-Patient ‘From the point of view of a person affected by cancer, having at least one doctor that you can trust and communicate with is very important in the healing process.’ It is a sad fact that with the thousands of people we have worked with at The Gawler Foundation over the years, it has been rare to find a patient who has not had at least one major medical complaint or bad experience that had poor communication at its core. Many patients and partners are glowing in praise of the general care and attention they receive medically, yet a difficult issue tends to arise when a patient decides to postpone an investigation or a treatment being offered. Quite commonly this results in a withdrawal of supportive services and an automatic negative response, without due consideration of the reasoning behind it. What is needed is a doctor who is focused on your welfare, respects your thoughts and feelings, and responds to them. Your Specialist, GP or health care professional should be sensitive to the physical, psychological and emotional state of both you and your family. They would also benefit from good communication skills and a genuine interest in your preferences. Their job is to provide accurate and complete information, to the level that is known medically, and is desired to be known by you, the patient. And we are all different in our capacities and understanding, so it is not easy to always get this right! Communication is a two-way process. Your part as a patient, partner or support person is to express yourself clearly and to listen to your doctor. A patient can take an active, gently assertive role in improving communication levels. Here are some guidelines:

1. Practise gentle assertion: This means expressing yourself clearly and accurately with the intention of informing the doctor of your needs and preferences. When in discussion with health professionals: a) Communicate the level of information you want provided. b) Communicate who you want involved in major decision-making – which professionals, family members and/or friends.


healthyliving - The Gawler Foundation magazine

c) Decide on which doctor is to take the central coordinating role and be the focus of your treatment/decision-making. d) Decide on who you regard as a technician, who as a counsellor, communicator or adviser. Ideally doctors will fill many of these roles, but some may need to be regarded in only one role. For example, the Oncologist is a chemotherapy specialist rather than an advisor on therapeutic nutrition.

2. Ideally seek a medical partner: Find someone you trust and will give you accurate and complete information in a language you can understand. Your medical partner should listen to you, respond to your needs, respect your choices and support you. So, if possible find a doctor who informs and advises you, discusses the issues that need clarification and considers your preferences when advice is given. It is your life and although the doctor has a duty of care, your body is your blessing and your burden! The doctor should support you in what decisions you make concerning treatments and investigations. Protocols for treatments vary in different locations.

3. At consultations: a) Take a second person, preferably a partner, for moral support, to help remember questions and answers and to provide a stable presence, especially if you are emotional. b) Write your questions down before consultations and take them with you. c) Request extra time (in advance) for questions/talking if necessary. Ask for a long consultation when you book. d) Take notes during consultations or ask if you can use a recorder – the amount of important information that can be forgotten in a consultation is great – you need to retain it! e) Ask for explanations/elaboration/options/ opinions so you are not left wondering. f) Be prepared to explain and justify your preferences. g) Preferably inform the doctor what self-help

relationships by Dr Ruth Gawler

MB BS MGP Psych FACPsy Med

options you are using – for the sake of information and education. If they are condescending or hostile try not to take it personally, and then just leave it at that. It is unnecessary to repeatedly expose yourself to hostility or ignorance.

4. Consider obtaining a second opinion: Go to someone outside the group/hospital/ circle of first opinion, so that it is, in fact, an independent opinion. Cancer medicine, like any other complicated field, is subject to personal experiences and preferences. A good example is that some surgeons still routinely recommend their preference for a full mastectomy in all their breast cancer patients. A second opinion could provide very different treatment options. Be prepared to travel for expert opinion, especially if you live in the countryside. Consider it an investment in a healthy life.

5. Be prepared to change your doctor if you are not satisfied: Always try to first resolve problems by communicating with the doctor. Explain your situation/difficulties/dissatisfaction if this is not too stressful. Often this will lead to resolution and healing of another sort – the healing of an important relationship. If not, there is no need to feel guilty – ask for a referral to someone more suited to your needs or make your own enquiries. Often it is helpful to ask the specialist who they would see or take one of their children to if facing the same illness.

6. Aim to be confident in all your treatment decisions: Keep enquiring and listening until you feel that you are clear on the options and which is your best approach to follow. Remember that it is unlikely that you can know or appreciate all the facts, all the options, all the finer details. It is likely that there will come a point where you will

'It is your life and although the doctor has a duty of care, your body is your blessing and your burden!'

have to say, 'In the light of all I know and feel, at this point in time, this is my very best option.' Do aim to clarify that option as clearly as possible, so that you can enthusiastically commit yourself to it. This is essential for positive thinking and will set you on the path towards achieving the best possible results.

7. Recognise and use your own resources: Remember that whatever treatment is available medically, as a human being you have emotions, a mind and a spirit. That makes you an incredibly powerful being. It requires some courage and honesty with yourself to be fully empowered in the healing process. With the support and love of well-directed family and friends and a well-run cancer support group (if desired), you can achieve exceptional results, peace of mind and the best possible physical outcome. Clearly there is a need for good doctor/ patient communications, better training for the medical practitioners and more support for self-help techniques such as meditation, positive thinking and good nutrition. When receiving a diagnosis of cancer or a life-threatening illness, the right care team is an essential part of living well, and every person’s fundamental right as a human being. We highly recommend that there is at least one medical professional involved in assisting and monitoring an illness.

Ruth MB BS MGP Psych FACPsyMed Dr Ruth Gawler is a GP with a specialist interest in Mind-Body Medicine. She is a program facilitator, GP and therapist at The Gawler Foundation.

NB: For more help with treatment decisions see healthyliving - The Gawler Foundation magazine 9

Rome to Santiago update John Bettens is making excellent progress on his walk from Rome to Santiago. He departed from the steps of St Peter's Basilica in Rome at 12.30pm on April 1 and has just crossed the border from Italy into France passing the 800 kilometre marker. Read about his adventures on and enjoy the sights and stories of the 'Pilgrims Path' on John's daily blog. Email John with your encouragement on You can also make a donation on our website. All proceeds go to The Gawler Foundation. 'Sometimes we are fortunate to just stumble upon places where there is something of significance. Today was one of those days when I decided I had to walk further than originally planned to put myself in a town where there was a hotel, having had two nights of camping and feeling like I needed a shower, and a need to wash some clothes.' John

Therapeutic Meditation Training W e e k e n d R e s i d e n t i a l R e t r e a t a t Ya r ra J u n c t i o n Join Ian Gawler, monks from Thich Nhat Hanh's Centre (France) and likeminded company from a diversity of health professional backgrounds for this unique opportunity to learn from experienced authorities in mindfulness and meditation.

Thich Nhat Hanh's writings and works are renowned the world over. Two of his head monks, one a cardiologist, the other an acupuncturist, both Vietnamese and trained in Zen, will be accompanied by two lay psychologists to lead a training in the therapeutic application of meditation, along with Ian Gawler. Ian has worked in this field for 30 years, written widely on the subject and trained meditation leaders since 1988. The training is open to health professionals from all backgrounds including doctors, psychologists, nurses, counsellors, natural health practitioners and anyone who is interested in using meditation in a therapeutic setting. The unique weekend will be highly experiential, with plenty of time for meditation, questions, discussion and noble conversation amidst noble company. This event will book out, so register now through the Foundation. Call 03 5967 1730 or see Friday 7 to Sunday 9 October 2011

L-R: Ian Gawler, Br Phap Lu, Br Phap Lieu, Ruth Gawler

Ian's workshop series

Ian Gawler will present a series of weekend workshops throughout Australia to celebrate the launch of his new book The Mind That Changes Everything. Attend either or both days and learn how to harness the power of the mind for healing, and how to find and sustain peace of mind. Understand how your mind works based on recent research, years of clinical practice and ancient wisdom teachings. Melbourne


Sat 4 June – The Mind That Changes Everything

Sat 25 June – The Mind That Changes Everything

Sun 5 June – Health, Healing and Wellbeing

Sun 26 June – Health, Healing and Wellbeing



Wed 29 June – Medicine of the Mind

Sat 2 July – The Mind That Changes Everything Sun 3 July – Health, Healing and Wellbeing

See for more information and to book your place 10 healthyliving

- The Gawler Foundation magazine

The Gawler Foundation

10,000 contacts responded Almost

by Client Services to

7 million hits on our website

Annual Report 2010

859 people

in Residential


From the CEO ‘I am pleased to provide this annual report to the Foundation’s membership. The Foundation has experienced some significant challenges this year – largely financial; however, we have also experienced many wonderful moments where we have seen lives transformed. This is what motivates and inspires us to move forward with confidence. This is the essence of why we exist.’

Karin Knoester CEO An integrated approach to health, healing and wellbeing The Gawler Foundation provides a range of internationally renowned healing cancer retreats and programs that embrace an integrated approach to health, healing and wellbeing that includes the body, emotions, mind and spirit. Our cancer retreats and healing programs 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 and other serious illnesses, and those seeking a preventative approach to health and wellbeing.

2010 Achievements The Gawler Foundation Hawthorn Centre Since opening in June 2010, our Hawthorn Centre has enjoyed steadily increasing traffic as people attend our programs, drop in for meditation sessions and counselling and purchase at the Resource Centre.

474 people attended our drop-in

meditation sessions MS Study Professor George Jelinek published his Longitudinal Cohort Study 'Effect of a residential retreat promoting lifestyle modifications on health-related quality of life in people with Multiple Sclerosis’ in 2010 and appeared on the ABC’s 7.30 Report. The study, based on The Gawler Foundation’s ‘Overcoming MS’ program, concluded a very positive result, providing solid evidence of the impact of lifestyle change on MS experiences.

Financials The Gawler Foundation Board Report Thank you to our 2010 board members – Irene Goonan (President), Ray Cummings (Treasurer), Professor Avni Sali, Janne Palthe, Shelley Oldham, Mark Nethercote (ret Dec 2010) and Karin Knoester.

President’s Report 'We acknowledge Karin and her staff for the harmony and hard work that has gone into opening the Hawthorn Centre, a place of valid hope and compassion. We welcome Siegfried Gutbrod in his role of Therapeutic Director and see the year ahead as a time of increased opportunity and inspiration.' Irene Goonan

126 counselling sessions

Hawthorn Centre

Research An evidence-based research database and website is being developed which underpins the rationales of the 'Life and Living' program and brings a solid range of data together in an easy to access format for those interested in cancer and health-related research.

289 people attended our support groups Our Financial Summary Like many not-for-profit businesses, the impact of the Global Financial Crisis and the occurence of natural disasters worldwide left a mark on our income for 2010. Although our program participation rate was solid, the cancellation of several programs, for unavoidable reasons, had an impact, as did a general shortfall in donations and grant income for the period. In 2010 our revenue was $2.6million, down on 2009 by 15%. Our expenses were efficiently managed to $2.8million (on par with 2009), leaving us with a shortfall of $185,000. We cannot predict when a general recovery will occur and will need to seek additional revenue streams in the years ahead and remain vigilant in our spending.

Our Clients When people call the Foundation, they are usually having a difficult time and we are often the first contact they have reached out to. We pride ourselves on providing the time and sensitivity each individual needs to make quality health decisions, and our programs reflect a caring, considerate world in which people are empowered to make decisions and have valid hope. Our service comes from the heart.

The Gawler Foundation People ‘The true test of any team is how they support each other through challenges.’ I greatly appreciate the way the team at The Gawler Foundation has been consistently generous across the year with their time and commitment to placing the needs of our participants and prospective participants, our members and donors, as top priority. We have 40 staff members employed and each one is unique. They are truly our greatest resource and the truth of our organisation.

‘How we engage with those people who come to us, or contact us, is outstanding.’ Karin Our Programs Our ten day residential cancer healing retreat ‘Life and Living’ is world renowned and a life enhancing experience for those attending. Our lifestyle-based approach to health and healing is shared with our participants through personally empowering processes which place nutrition, meditation and positivity central to quality of life. Follow-up programs, support groups, meditation sessions and counselling provide further support to those with a life threatening illness and their carers. Working alongside conventional medical interventions, our programs are practical, holistic and based on many years of experience and research.

Special thanks to our volunteers, members and donors ‘Without your help the achievements of the organisation would not be possible – and your generosity has helped to offer compassion and change to many lives.’ Karin Many donations are made generously throughout the year and during our major appeal times and we are grateful to everyone who has helped us in this way. We have over fifty volunteers and pro bono professionals who assist us in our day-to-day delivery of excellence. We are grateful for this wonderful ongoing support which helps us help others beyond measure.

80,000 unique visitors to our website TGF in the community Annual Conference

The theme for our Annual Conference held in November 2010 was ‘Integrative Health Care: Challenges, opportunities and vision for the future’. The Conference included sixteen keynote speakers, twelve interactive workshops and a moderated panel discussion. We were blessed to have Dr Kerryn Phelps as a keynote speaker and over 265 participants enjoyed this informative two day event. This Conference attracts some excellent like-minded sponsorship and has a reputation as a progressive, inspiring event with health professionals and the general community. We will continue to build on our leadership position in the use of Integrative, lifestylebased approaches to illness and wellness.

265 people attended our Annual Conference

‘Cancer changed my life, but The Gawler Foundation shaped and focused the changes and showed me where I might pick up the tools to build a future with.’ Kelvin Wright participant

Yarra Valley Living Centre

Future planning

106 people came to an integration or meditation course 2229 people we have touched

‘The Gawler Foundation is looking for future growth in many directions: further uses for the Hawthorn Centre, partnerships with like-minded bodies, expanding into other areas to develop wellness offerings and looking at ways we can reach people whose lives The Gawler Foundation can make a positive contribution to.’ Irene Goonan

Annual Conference 265

Support Groups 289

Residential 859 Drop-in Meditation 474

In 2011, we will undertake projects to: • • • • •

Integration Course 106

Counselling sessions 106

Nonresidential 130

Expand our online presence and services Offer continued program development for our Hawthorn Centre Upgrade our Yarra Valley Living Centre and facilities Review the potential for interstate/international residential programs Develop a twelve week non residential Multiple Sclerosis program

148 life


130 people in our 'Living Well'



The gift of life TGF is a non-denominational, not-for-profit organisation that receives no government funding. We rely on the generosity of individuals, businesses and philanthropic foundations to fund our important programs and services, many of which are below cost. We are constantly seeking new ways and new partners to allow us to continue this work…so that we can plan to help more people, more often. We are grateful for the generosity of all our supporters: our members, donors, corporate partners and bequestors. People support us to remember a loved one or celebrate a life but the ultimate gift is hope for the future and this gift is remembered every day by our participants, and by us.

1110 financial members Corporate governance

The Gawler Foundation Inc. was independently audited in accordance with Australian Accounting Standards by WHK Audit (Vic).

Contact Us

We are here to help The Gawler Foundation Tel 03 5967 1730 55 Rayner Court Yarra Junction VIC 3799

In the bookstore Reviews by Robin Jones THE MIND THAT CHANGES EVERYTHING

Dr Ian Gawler $27.00

This is Ian’s 1997 book The Creative Power of Imagery rewritten, taking into account the recent scientific findings on the nature and power of the mind. Neuroplasticity is a new field of study which shows us the mind is as flexible and malleable as a muscle, so we can train our minds to work more effectively by using them in a new way. Ian has always been fascinated by the mind and its potential. He has spent over three decades learning from various teachers, experimenting, practising and developing techniques to train the mind. We are all familiar with the idea that we use only a fraction of our mind. This book is designed to help you to increase that percentage. It defines and explores the mind and its boundaries and covers the following: Setting clear goals, positive thinking, keys for creating your own effective imagery, finding inner peace, practising inner rehearsal, changing habits, affirmations, manifestation (linking spirit, consciousness and matter) and healing both the body and the heart. There are 48 exercises and many engaging stories that show how valuable inner work has been for people Ian has worked with. If you are dealing with cancer or an illness, there is a great deal here to assist you with the mind-body and positive outlook aspects of what we teach. THE POWER OF INTENTION

Dr Wayne W. Dwyer


This colourfully illustrated gift edition is not, as the title may suggest, about manifesting our ego-driven desires, but aligning with 'a force that exists in the universe as an invisible field of energy'. Wayne Dyer has experienced 'a shift in (his) thinking from a purely psychological or personal-growth emphasis, toward a spiritual orientation…' After some serious research, he feels that intention is something much greater than, almost totally opposite to, a determined ego or individual will. We can voluntarily connect with the power of intention, though it is more a case of changing the habits and attitudes that block the connection that has always existed. This allows our lives to flow with the energy that moves everything in the universe. Problems become surmountable, goals achievable, our intuition is sharpened and we find ourselves viewing life with a much more resilient optimism. FAITH HOPE AND HEALING Bernie Siegel MD and Jennifer Sander $32.95 When Bernie Siegel wrote his bestselling Love, Medicine & Miracles, mindbody medicine was just beginning to be recognised as a powerful tool that ordinary people could utilise in helping themselves to heal. In this new book, we have stories of people who followed Bernie’s advice to participate in their own healing, even against great odds. They are engaging and wellwritten stories. After each one, Bernie reflects on its meaning for those of us who are dealing with illness on any level. As is usual with a Bernie Siegel book, this is profoundly inspiring. 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.

How to order: Go to the shopping cart at or contact the Resource Centre on: 03 5967 1730, Fax 03 5967 1715 or email resources@ SHIPPING RATES: Available through the shopping cart on our website or contact us. healthyliving - The Gawler Foundation magazine 15

2011 Gawler Foundation Programs Residential Programs - Yarra Junction Residential Programs for Cancer, Multiple Sclerosis and other Illnesses ► Life and Living A ten day transformative program to meet and help overcome the challenges of cancer. Venue: Yarra Valley Living Centre • Monday 13 June - Thursday 23 June • Monday 18 July - Thursday 28 July • Monday 22 Aug - Thursday 1 Sept • Mnday 19 Sept - Thursday 29 Sept • Monday 17 Oct - Thursday 27 Oct • Monday 5 Dec - Thursday 15 Dec

► Life and Living - The Next Step*

► Weekend Meditation Retreat Weekend retreat to de-stress, relax and recharge your batteries. An excellent interlude in busy life. Venue: Yarra Valley Living Centre • Friday 1 July - Sunday 3 July • Friday 25 Nov - Sunday 27 Nov

► Living in Balance Five day retreat to connect with the essence of life, inner wisdom and strength. Develop healthy strategies and let go of old habits. Venue: Yarra Valley Living Centre • Monday 7 Nov - Friday 11 Nov

A five day follow-up program for people who have completed 'Life and Living' or 'Living Well'.

► Moving to your Rhythm Womens

Venue: Yarra Valley Living Centre • Monday 3 Oct - Friday 7 Oct

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

► Healing Meditation Retreat

Venue: Yarra Valley Living Centre

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

• Friday 28 Oct - Sunday 30 Oct

(*Formerly known as Health Healing and Beyond)

Venue: Yarra Valley Living Centre • Wednesday 6 July - Friday 8 July • Wednesday 2 Nov - Friday 4 Nov

► Overcoming Multiple Sclerosis Five day practical and inspirational program facilitated by Professor George Jelinek. Venue: Yarra Valley Living Centre • Monday 10 Oct - Friday 14 Oct

Residential Programs Promoting Health and Wellbeing ► Set Your Compass


► Mindful Movement and Stillness Weekend retreat to explore moving between these states in daily life. Develop a balanced mindful routine. Venue: Yarra Valley Living Centre • Friday 29 - Sunday 31 July

► Pathways to Intimacy Weekend retreat for couples and individuals to invite more intimacy in life and enhance all relationships. Venue: Yarra Valley Living Centre • 2012 TBA

► Living in the Now

Weekend retreat facilitated by Siegfried Gutbrod which guides purposeful life planning for a year ahead.

Five day experiential retreat to enhance the celebration of life and heal resistance to living in the present moment. Follow up to Living in Balance.

Venue: Yarra Valley Living Centre

Venue: Yarra Valley Living Centre

• Friday 12 Aug - Sunday 14 Aug

Annual Conference 'Profound Healing - Sustainable Wellbeing'

• 2012 TBA

► The Essence of Health

Saturday 19 and Sunday 20 November 2011

Three day retreat to explore the seven essential pillars of good health. Facilitated by Dr Craig Hassed.

at Hilton on the Park, Melbourne.

Venue: Yarra Valley Living Centre


• Friday 9 Sept - Sunday 11 Sept

healthyliving - The Gawler Foundation magazine

2011 Gawler Foundation Programs

Non-Residential - Hawthorn, Springvale, Footscray

Ongoing Meditation and Cancer Support Groups

Mindfulness-based Stillness Meditation

► Living Well - Cancer, Healing and Wellbeing

► Six Week Non-Residential Program

Twelve weekly sessions to meet and help overcome the challenges of cancer.

The six week meditation course is an excellent opportunity to learn or deepen your meditation and relaxation skills.

Venue: The Gawler Foundation at Hawthorn

Venue: The Gawler Foundation at Hawthorn

• Tuesday 10 May - Tuesday 26 July

• Monday 18 Jul - Monday 22 Aug (12.30pm - 2.00pm)

• Tuesday 23 Aug - Tuesday 15 Nov

• Monday 18 Jul - Monday 22 Aug (6.00pm - 7.30pm)

Venue: The Bluestone Church, Footscray

• Monday 29 Aug - Monday 3 Oct (12.30pm - 2.00pm)

• Monday 9 May - Monday 1 Aug

• Monday 3 Oct - Monday 14 Nov (6.00pm - 7.30pm)

• Monday 22 Aug - Monday 7 Nov

• Monday 17 Oct - Monday 28 Nov (12.30pm - 2.00pm)

► Mind Body Spirit Seminar Series ► Integration Program 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 9.30am - 12.30pm. Venue: The Gawler Foundation at Hawthorn • Thursday 5 May - Thursday 23 June • Thursday 13 Oct - Thursday 1 Dec

► Meditation Group - drop in

Weekly Meditation group provides an opportunity to share your experiences with others and maintain your momentum and commitment to regular practice. Venue: The Gawler Foundation at Hawthorn • Tuesday (weekly) ongoing at 1.30pm - 2.30pm • Friday (weekly) ongoing at 12pm - 1pm

Venue: Yarra Valley Living Centre

Venue: The Gawler Foundation at Hawthorn Topic: Sleep better without drugs with Dr David Morawetz • Saturday 4 June at 1.30pm - 4pm

► Guided Imagery - Dr Nimrod Sheinman Internationally renowned Guided Imagery therapist

Topic: Image-based Therapy and Mind-body Medicine in Clinical Practice

Three day intensive training for Health Professionals Venue: Hawthorn, Melbourne • Friday 5 Aug - Sunday 7 Aug

Topic: Guided imagery and mInd-body healing Two day workshop for anyone interested in treatment of illness with creative processes. Venue: Hawthorn, Melbourne • Tuesday 9 Aug - Wednesday 10 Aug

Contact and Venue details

• Tuesday (weekly) ongoing at 6.45pm - 8pm

Bookings: email

► Ongoing Cancer Support Group

or call 03 5967 1730

Share new ideas and experiences with others and reinforce the principles of self-help, group meditation and mutual support. Programs run from 2.30pm 4.30pm. Venue: The Gawler Foundation at Hawthorn

The Gawler Foundation at Hawthorn 565 Burwood Road, Hawthorn Vic Opening Hours: Mon - Fri 9.00am - 4.30pm

The Bluestone Church

• Tuesday (weekly) ongoing

8A Hyde Street, Footscray Vic

Venue: The Bluestone Church, Footscray

The Yarra Valley Living Centre

• Monday (fortnightly) ongoing

55 Rayner Court, Yarra Junction Vic healthyliving - The Gawler Foundation magazine 17

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

inspire, inform, amuse, Meditation

Garden Help

in the 'Sanctuary' Every Tuesday evening, please join us at our drop-in meditation classes in the beautiful 'Sanctuary' at the Yarra Valley Living Centre. Sessions will commence at 6.45pm until 8pm. Robyn Jones will be facilitating. All welcome on a 'come as you can' basis. Please register your intent on 03 5967 1730.

Rudi retires

Rudi Uriot retired in April 2011 after eleven years of service at the Foundation. Rudi has been an integral part of the operations of the Foundation and brought her special skills to a wide variety of tasks. Her smile and her empathy brought a warmth to work that will be missed! Rudi is travelling overseas and enjoying the fruits of retirement.

Vo l u n t e e r s n e e d e d

Would you like to learn more about organic and biodynamic gardening and have time to volunteer to work in our beautiful gardens at the Yarra Valley Living Centre? We need people who: • Can give ½ days or full days, either weekly, fortnightly or monthly • Work with limited supervision • Enjoy gardening tasks including weeding and mulching, cutting and pruning, and planting and propagating • Assist in the vegetable garden with sowing and harvesting • Create new garden beds and paths around the garden to make it even more enjoyable to visit and spend time in Call Wayne at the Foundation on 03 5967 1730 or email to express your interest. Thank you!

Thank you Rudi

Healing Meditation Retreat The next Healing Meditation Retreat will be held on Wednesday 6 July to Friday 8 July. Facilitated by Paul and Maia Bedson, participants will learn how to accelerate their healing journey using a range of simple techniques that give access to inner healing resources. See for details.

Tools and techniques for a happier life The Gawler Foundation is pleased to support the 'Happiness and its causes' Conference on 16 - 17 June 2011 at the Brisbane Convention and Exhibition Centre. Learn about the psychology of happiness and goodness at this amazing gathering of 40 plus speakers in science, psychology, spirituality, the arts and more! Be inspired by keynotes including His Holiness the Dalai Lama, acclaimed primatologist Dr Jane Goodall, inspiring humanitarian and photographer Matthieu Ricard, leading creative thinker Michael J Gelb and pioneering emotions researcher Dr Paul Ekman. For more information


healthyliving - The Gawler Foundation magazine

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, or post to Healthy Living Magazine PO Box 77 Yarra Junction VIC 3797. Poems, letters, images and inspirations are also welcome.

news and views

Join us on Facebook.

Congratulations Gail and baby Lara 'Cancer is my greatest gift. Over the years I’ve made friends with my cancer, and my healing journey has resulted in happiness unknown to me since childhood. My most recent gift is my daughter Lara, born in April using a donor. Thank you to The Gawler Foundation for helping me create a future full of love, good health and peace.' Gail Pascoe, past participant

Did you know your 'Life and Living' Progam could be a tax offset? We have a formal process in place to facilitate people claiming medical expenses over $1500 on their tax returns when they attend our 'Life and Living' program. Participants will require a doctor's referral to the program. Please contact the Programs Office for more information and a sample referral letter for your doctor.

Our Inspiring Volunteers The second week of May was 'National Volunteer Week' with the theme of ‘Inspiring the Volunteer in You’. We at The Gawler Foundation would like to express our appreciation and thanks to all our volunteers for their precious time. We know that our volunteers already have inspiration, which is clearly displayed in their dedication to our Foundation. We make a special mention and thank you to Elaine Downard, who has been a very valuable volunteer for well over 20 years and is always supporting events and programs in Melbourne.

Melissa and Beth

Introducing Melissa and Beth

We wish you all a ‘Happy Volunteers Week’.

Welcome to Beth in Client Services and Melissa in our Programs Office who recently joined the Gawler Foundation family. Beth and Melissa are here to help with any and all enquiries and look forward to hearing from you. You can also email Beth or Melissa on or

Thank You Christine A fond farewell to Christine Johnson, our dynamic Conference Organiser and Community Relations Manager, who left the Foundation after eight years of dedicated service. Christine's boundless energy took our Annual Conference to a high level of professionalism and respect within the medical and health professional arena. She developed many key relationships with progressive health thinkers in Australia and was instrumental in extending the Gawler message to like-minded organisations and individuals. Thank you Christine for your dedication. We wish you abundance and success.

Ian Gawler to present at our next Life and Living – the Next Step Participants in our next 'Life and Living - The Next Step' program in October will enjoy the teaching ways of Ian Gawler in person for an entire day of the program. The program is suitable for anyone who has already completed a 'Life and Living' or 'Living Well' program and offers participants an opportunity to deepen their health practices, refocus and reconnect with their meditation. Book now.. healthyliving - The Gawler Foundation magazine 19

Fundraising News

Membership Matters Winter is not everyone’s favourite season. The days are shorter, the air a little chillier and unless you can escape to the North, sunbathing is just a distant memory. But I love winter, always have. For me, the cooler seasons are the ideal time for my favourite indoor sports; reading, meditation and contemplation. On a blowy winter weekend there is nothing better than rugging up with a hot cup of peppermint tea and a really interesting read. Especially, when there has been so much awful crisis and calamity in the world of late. Honestly, at times I am almost afraid to turn on the news. There are so many global events going on, so many important economic and climatic problems to be solved; it can be quite overwhelming. I worry about the future, and my heart aches for all the victims of recent horrendous natural disasters; floods, earthquakes, tsunamis. So winter is my excuse to lock out the world and retreat. Reading helps me to find balance between being a concerned citizen of the world and being an active participant in my own personal journey. I read to regain my mindfulness, I read to bring myself back to centre and I read to rediscover what is really important to me. Steven Bell is a man who truly understands the need to read, retreat and refocus in the face of adversity. Steven lost both his father and brother to brain cancer, his mother to pancreatic cancer and is now supporting his beloved spouse Heather who is currently battling ovarian cancer. He is on a tough personal journey that would overwhelm most, but lessons learned through The Gawler Foundation are helping him build strength and maintain a positive mindset. I urge you to read his moving story on the back page of this edition of Healthy Living Magazine or online at If you need help regaining your focus on the wellness journey this winter I would encourage you to make the most of your membership discounts and consider a TGF program, counselling session or one of our many great books and resources available online. Of course if you are able to support others, like Steven and Heather, on their lifechanging journeys, please make a donation today. The need for our important services continually grows and it would not be possible Shelley Calopa is the to offer our vital programs without the generous Foundation’s Fundraising financial support of people just like you. You can and Development Manager. donate using the donation slip below, on our secure website or by calling us on 03 5967 1730.


Bye for now.

For optimal nutrition, grow your own... by Tobias Mager, gardener at TGF People on our programs are always commenting on how alive and fresh the food is that we prepare for them each day. There is no secret why! Every day our wonderful gardens here at TGF provide us with seasonal, biodynamically grown produce that I harvest and take straight to the kitchen to be turned into delicious meals. So, what you enjoy on the plate is often only a few hours old and still brimming with healing life energy and nutrition.

Autumn Harvest 2011

the nutrient levels in soil. Healthy nutritious soil means healthy nutritious produce. Rotating crops and resting garden beds with a ‘green manure’ phase (where a Creating this at home is as simple as establishing a no- crop such as clover, oats or barley is grown not to be dig garden. When you grow your own produce you are harvested, but to be dug back into the soil to rebuild investing in something that will maximise your nutrient soil quality) are important parts of the growing cycle. intake and provide you with the pleasure of being Composting is also a vital way of returning living outdoors and in touch with nature – a healing bonus. components like worms and bacteria back into the soil, and of course using kitchen or garden waste products in Organic and biodynamic growing principles are easy an environmentally friendly way. We have had a terrific to implement in your garden. A chemical-free approach harvest this year using these principles, and so will you. to growing is an essential part of this principle which is supported by the many things you can do to enrich


Healthy food >continued from page 5 consumers we can apply these farming methods to the food we grow and we can purchase from suppliers who utilise these approaches. Produce grown without the use of pesticides or other chemicals that are potentially harmful to our health, will generally require less washing prior to consumption and there is less potential for nutrient loss through leaching.

Freshness, storage Where possible we should aim to minimise the time between harvesting and consumption. The separation of fruits and vegetables from their source of nutrients (tree, plant or vine) results in an increased rate of respiration which leads to moisture loss and the loss of nutrients. When growing our own fruit and vegetables, we can minimise this loss by consuming our produce shortly after harvesting. In terms of storage options, short-term refrigeration has been shown to be effective for nutrient retention. By purchasing fruit and vegetables from a supplier of fresh, locally grown produce we can reduce the risk of obtaining produce where the quality has been compromised as a result of transport, storage and distribution processes. Also food that is grown and harvested locally is usually given more time to ripen, increasing its nutrient value.

Preparation and cooking When considering the methods we use in preparation and cooking it is important to remember that nutrient loss can occur as a result of leaching and that soaking and cooking vegetables will cause a loss of flavour and nutrients. If we use this liquid in soups or sauces we can reduce this potential nutrient loss. An ideal approach to maximise the nutritive value of the fruit and vegetables we consume would be to eat a high proportion as fresh, raw food, with the rest only lightly cooked or steamed. This approach would minimise the loss of nutrients due to heating. Key References Diane M Barrett, John C Beaulieu and Rob Shewfelt, (2010) 'Color, Flavor, Texture, and Nutritional Quality of Fresh-Cut Fruits and Vegetables: Desirable Levels, Instrumental and Sensory Measurement, and the Effects of Processing', Critical Reviews in Food Science and Nutrition, 50: 5, 369–389 Joy C Rickman, Diane M Barrett and Christine M Bruhn, Review: Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds. J Sci Food Agric 87: 930–944 (2007a) Joy C Rickman, Christine M Bruhn and Diane M Barrett, Review: Nutritional comparison of fresh, frozen, and canned fruits and vegetables II. Vitamin A and carotenoids, vitamin E, minerals and fiber. J Sci Food Agric 87: 1185–1196 (2007b)

healthyliving - The Gawler Foundation magazine 21

Virtuous ‘Do not be afraid of cooking as your ingredients will know and misbehave. Enjoy your cooking and the food will behave; moreover, it will pass your pleasure on to those who eat it.’


Fergus Henderson

hat is a soup? Clearly it takes many forms: from a snack to a starter to a full blown meal. From a delicate but intense taste to something so thick you may want to swap a spoon for a knife and fork. Really, there is no more versatile dish around.

Minestrone Ingredients:

½ cup lima beans (soaked overnight) 1 small piece kombu (optional) 1 chopped onion 1 tablespoon sweet paprika 1 tablespoon tamari 2 cloves crushed garlic 2 diced carrots 4 sticks sliced celery 8 cups water ½ teaspoon dried oregano ½ teaspoon dried thyme

There is something gloriously homey about a good home-cooked soup and, in my mind, an honesty about this dish. Importantly soups are generally very healthy and serve as an important way to get much needed vitamins and minerals into the bodies of the people we care about. One pot cooking also ensures that the maximum amount of nutrients is retained in the pot as nothing is discarded.

2 bay leaves

Soups lend themselves to the virtues of sourcing locally and cooking seasonally. In fact, one of the best options for creating a quick and rewarding meal is to reach for three or four fresh seasonal vegetables and get creative. Wash, prepare and simmer in a good veggie stock. The addition of lentils, beans, rice or pasta puts the basic vegetable soup well into the realm of deep comfort and total satisfaction.

1 teaspoon honey

Soups are also excellent value for money. This means you can be magnanimous to your friends and family and share a pot of soup even in times of meager resources. They are also surprisingly portable, being able to travel almost anywhere you might consider taking a flask. Some of you may know that I am a soccer tragic (it really is called football!) and a flask of our Broccoli and Almond soup goes down a treat when my team is winning. Perhaps a good way of summarising the numerous and considerable virtues of soup is to say that it is always the most generous and friendly of meals. So get a bit soupy and try these recipes.

Gail Lazenbury is The Gawler Foundation’s Catering Manager.



healthyliving - The Gawler Foundation magazine

½ teaspoon dried basil ½ cup fresh green beans sliced 2cm long 1 zucchini diced 1 tin chopped tomatoes ¼ small cabbage thinly shredded 1 tablespoon tomato paste 1 tablespoon chopped parsley In medium sized saucepan, add drained and rinsed lima beans and kombu, cover well with water and bring to the boil. Simmer and cook for 30 minutes (until beans are soft but not overcooked). In a separate large saucepan, sauté onions, paprika and garlic in small amount of water and tamari. Cook until transparent and soft. Add herbs, carrots, celery and 8 cups of water. Bring to boil. Lower heat and cook for 20 minutes. Add extra water if needed. Add zucchini, green beans, cooked lima beans, tinned tomatoes and cabbage. Cook till beans and zucchini are tender. Season to taste with honey, tomato paste and parsley. Serves 4. Note: Other seasonal vegetables can be added to this soup such as parsnip, turnip, swede, asparagus, capsicum, artichoke hearts and celeriac.

Broccoli and Almond Soup Ingredients:

1 chopped onion 1 broccoli head (about 350gms)

Maia's Tips

1/2 cup almonds 2 tablespoons mineral bouillon such as Braggs 2 cups water 1 cup soy milk Chop onion and saute in water till transparent. Roughly chop broccoli into small peices. Add broccoli, including stalks, to the onions and add the water. Bring to the boil and cook until soft (about 10-15 minutes). Finely chop the almonds in a food processor. Remove broccoli from heat when tender, taking care not to overcook. Blend with a stick blender adding almonds, Braggs and soy milk. Once you have the desired consistency – smooth and creamy – serve immediately. Serves 4.

Bean Soup Ingredients: 2 sticks wakame 2 cups lima beans (soaked overnight) 2 diced onions 4 diced carrots 4 tablespoons miso paste 2 litres water Drain and rinse lima beans. Add 1 litre of fresh water and cook lima beans and wakame for 20 minutes. Add carrots and onions and cook until tender. Add the miso (dissolved in a little water) and adjust for flavour. Soup can be puréed if desired. Serves 4.


• Create your own simple 'no dig' garden (we recommend Esther Dean’s book No Dig Gardening and Leaves of Life). You will not only enjoy the freshest and most nutritious produce, but also harvest a sense of fulfilment and connection to something bigger than yourself. • Even if living in a flat/apartment, a few pots on a balcony can keep you in salad greens – or find a local community vegetable plot. • Eat organic/biodynamic produce where possible. If cost or availability is a factor, seek out a farmers’ market. These small growers often use methods that are kind to the earth but may not go to the time and expense required to become organically certified. So get to know the growers from these markets and ask questions.

Broccoli and Almond


• Swap any excess produce with other home growers. A lovely way to grow some friendships too! • Appearance isn’t everything – food grown without artificial chemicals often does not have ‘model-like’ looks. Learn to love the blemishes or not-quiteperfect look of your food – it's imperfect just like you and the people around you!

healthyliving - The Gawler Foundation magazine 23

Steven Bell - staying strong Tax appeal 2011 Steven Bell has lost both his father and brother to brain cancer and his mother to pancreatic cancer. He is now supporting his beloved spouse Heather who is currently battling ovarian cancer. Steven has a very positive mindset and is determined to use the lessons learned through The Gawler Foundation to live a healthier cancer-free life for himself and his partner, but like all carers the road to family wellbeing is not easy. As a partner of someone going through cancer you need to be coach and cheer squad, nurse and dietician, lover, supporter and friend. But who supports the carers? How do you stay strong for the ones you love when your whole world is turned upside down by cancer? Steven and Heather, shown in their Microlight, are planning a charity flight for TGF in 2012.

The Gawler Foundation is fortunate to be able to offer programs not only to people with cancer but also to their carers. Having a carer attend is a great opportunity for partners to work together and examine any individual issues carers face in their support role. As a team they can focus deeply on the healing process, address any issues and obstacles present and develop effective family strategies to maximise positive health outcomes. But we cannot continue to offer these programs without help. Whilst we do charge fees for our programs, these fees rarely reflect the full cost of running them. Most of the services we provide are heavily subsidised for people on disability or very low incomes. Our non-residential programs are completely subsidised for all participants. We subsidise counselling for people with serious illness and spiritual care for people at the end of life, including hospital visits which are often provided free of charge. It is a continual struggle to find the funds for these vital services, but how can we turn away people in such need?

Donate today on

Healthy Living Magazine - Winter 2011  

The Healthy Living Magazine is produced and published by The Gawler Foundation. The Gawler Foundation offers counseling and education progra...

Healthy Living Magazine - Winter 2011  

The Healthy Living Magazine is produced and published by The Gawler Foundation. The Gawler Foundation offers counseling and education progra...