Health & Wellbeing

health wellbeingECHUCA-MOAMA, ROCHESTER & KYABRAM

EDITION 7 | MAY 2013

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www.aadh.com.au Established

1989

Adam Newlyn

Rod Newlyn

142 Hare Street, Echuca.(Next to Camera House)

There are 4 main issues created by Hearing Loss that occur in different degrees for different people and different conditions:1: Inability to hear the key parts of speech sounds2: Difficulty hearing soft sounds3: Problems separating sounds so voices become jumbled with background noise4: Inability to tolerate loud sounds due to a reduced range of hearing

EARLY WARNING SIGNS OF A HEARING LOSS:• You can hear words but not understand them• You find it much harder to hear in noise and groups of people• You have difficulty understanding people unless they are facing you• You think people mumble or slur their words• You have to ask for repetition a lot• You need the TV up louder than others• You find you have misunderstood the topic which can be embarrassing • You avoid group meetings, social occasions, and even family gatherings because

you have difficulty hearing• You don’t hear the phone or door bell ring unless you are close to it• You have head noise, such as buzzing or ringing sounds (tinnitus)

WHAT CAN BE DONE:A Hearing test at Acoustic & Digital with Adam or Rod will provide you with answers to your hearing difficulties or queries. No referral is necessary. Doctors report provided upon request. (Accredited to provide free hearing tests and hearing aids to pensioners and veterans.)Call into our clinic at 142 Hare Street Echuca (next to Echuca Camera House) also visiting Cohuna Deniliquin and Nathalia.

FOR A NO OBLIGATION APPOINTMENT OR ENQUIRY PHONE OUR HIGHLY TRAINED STAFF ON OUR FREECALL NUMBER

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2 HEALTH + wELLbEIng

contentsWelcome to the winter edition of Health and Wellbeing.

What a better time to get healthy and feeling great than in the cooler months of winter?

Not only will it keep you warm, it will keep those nasty bugs away from your immune system.

Inside, read the inspirational story of Brett Hopson, who took out the Victorian biggest weight loss title in the Snap Fitness Eight Week Challenge.

To keep you motivated, we have some great tips to keep you active and fit over winter, as well as some hearty but healthy recipes to try at home.

In this edition, we focus on pregnancy and how you can keep healthy while your body goes through some significant changes.

Expectant mothers across the district also provide some useful pregnancy tips and remedies for morning sickness, heartburn and sleeplessness.

Not having enough sleep can make you feel pretty lousy, but have you thought about what that might be like for a shift worker whose job relies on them being alert and well rested?

We talk to a paramedic about how he manages fatigue in a high responsibility job.

We also talk to a chiropractor about the alarming amount of children suffering from irreversible spinal damage, caused by backpacks and handheld games.

As the end of the financial year closes in, we tackle the issue of financial health and provide you with some useful tax tips to help maximise your refund this year.

Ivy WiseDesigned by: Emma Chandler, Rich River Printers, 270 Hare St Echuca P: 5483 0538 E: [email protected]

Advertising: Kerry Vevers, Riverine Herald Features & Magazines Manager P: 5483 0511 E: [email protected]

P R I N T E R S

Circulating: Kyabram, Tongala, Stanhope, Girgarre, Merrigum & surrounding areas

Cover image by Holly Curtis Pictured: Libby Hudson.

TELL US WHAT YOU THINK &

WINSee page 2

Real stories4 MUM'S the wORD

Libby Hudson talks about the trials and tribulations of pregnancy.

8 wORking the night Shift Having enough sleep is paramount for paramedic Dave Ferris, as people’s lives depend on him being efficient and alert.

12 PeRSOnal challenge When Brett Hopson joined an eight-week challenge at his gym recently, it was to try to challenge himself.

14 MOneY MatteRS With a mortgage, car repayments, bills and basic living costs, Moama’s Meghan Kiely is an expert at living on a budget.

Health & wellbeing6 eating fOR twO

The do's and dont's of a pregnancy diet.

11 fURRY fRienDS We’ve long loved dogs for being man’s best friend, but not so well known is that our pets can actually make us physically and mentally healthier.

18 baD backPackS=big PRObleMS Children as young as 10 are showing signs of permanent spinal damage similar to that of a 50-year-old due to backpacks and handheld games, according to an Echuca chiropractor.

20 5 fOODS tO fight illneSS With winter upon us, here are 5 foods to help boost immunity and fight off cold and flu symptoms.

Recipes22 winteR waRMeRS

Hearty, delicious recipes for your family.

A word from our experts 7 enhanceD health acUPUnctURe

& chineSe MeDicine Benefits of acupuncture during pregnancy.

10 SnaP fitneSS One year strong. Your health, your time.

16 aliSOn kable What happens to your super savings when

you're facing divorce.

19 MORRiSOn SaweRS Planning for your family's future.

21 RUSSell JaRRett Infinity Health Club has Kyabram in a

Fitness Kick!

3HEALTH + wELLbEIng

Although it is unknown exactly what causes morning sickness (or all-day sickness as many would say), there are things you can do to make your pregnancy a more pleasant experience.

A healthy diet, moderate exercise and a positive attitude not only have physical benefits, but can help with your emotional wellbeing, which is important considering all those extra hormones flowing through your body.

Echuca’s Libby Hudson, who is about to give birth to her third child, believes a healthy body and mind is crucial during pregnancy.

“Pregnancy is not a medical condition. It’s something we choose to participate in,” the 28-year-old said.

“If you go into a pregnancy with a negative mindset, it will be a drawn out and unenjoyable experience.

“It’s a gift. If I’m sick, it just means the baby is growing.”

Libby, together with husband Tyler Hudson, is having her third caesarean on May 21, so she knows the importance of keeping active and healthy during her pregnancies to ensure a quick recovery.

“The more C-sections you have, the harder it is to recover each time,” she said.

“Your recovery depends on how the caesarean goes and how healthy you go into surgery.

“If you’re not fit or healthy, you won’t be as strong or recover as quickly.”

The couple’s first-born, Lyric, who is now 5, was born by emergency caesarean, followed by daughter Loxley, 3, two years later.

Despite their newest addition being unplanned, Libby said this had been her best pregnancy in terms of healthy weight gain and sugar levels.

“I work out and have always been physically active, which helps,” she said.

“I have big babies for my body size, but I have good muscle mass, so that muscle memory comes back.

Mum's"Prepare as much as possible.""As I am having a caesarean, I try to do things in advance, as I won’t have the same mobility in those first two months after the baby is born."

-Libby Hudson

the wordPregnancy can be one of the most joyous and sPecial times in your life, but for oth ers, it can be a long 9 months of nausea, vomiting and sleePlessness.

“I try to stay fit and keep my fat and sugar levels down. I still eat my fair share of desserts and caffeine, but for the most part I eat healthy.

“I try not to be too obsessive with food.

“If I’m getting fat, it just means the baby is growing.”

As she suffered from morning sickness in the first trimester of all her pregnancies, Libby said eating small snacks, like crackers or fruit, often, rather than having three big meals worked best for her.

“My food consumption increased from the beginning, but I would try to have fruit or healthy options,” she said.

“I also have a green tea every morning, lots of water and limit myself to one caffeinated drink a day.

“It’s just about keeping a balance and a combination of moderate exercise and a healthy diet.

“You need your downtime and uptime. You are capable of doing nearly everything during pregnancy, except maybe the last few months, when you should slow down and take it a bit easier.

“I walk once a week and three times a week try to do some type of physical activity, cardio or muscle tone exercises.” ■

Rachel BroadheadDue with her third child end of September

"Ginger beer for heartburn and reflux."

Words of wisdom

Libby and Tyler Hudson with their children Lyric, 5, and Loxley, 3, and dog Jack Black.

the word

Suzy McClearyDue with her second child mid-May

"To help maintain energy levels, reduce morning sickness and secure the pregnancy, I had acupuncture once a week for the first 12 weeks.

If I was feeling nauseated, I would eat a small snack, like dried apricots, nuts or a piece of fruit, at least every couple of hours, before that empty, hungry feeling set in.

I also drank ginger tea (grate a piece of root ginger the size of a 50 cent piece, seep in boiling water for 10 minutes – add honey to taste. Not exceeding three cups a day), mineral water with lemon juice and peppermint tea.

During the second trimester, I continued acupuncture once a month and also saw the osteopath to help maintain my general wellbeing and walked as often as I could, usually three to four times a week.

From 30 weeks, I also ensured that I took at least 30 minutes a day to do a relaxation/meditation session to help reduce stress, keeping my mind calm with a focus on a smooth and trouble-free delivery."

The last four weeks of pregnancy, I will have acupuncture once a week to prepare for labour and delivery of my baby.

Fiona BryanDue with her second child on May 28

"What works well for me in later pregnancy is sleeping on my side with a pillow between my legs, when the bump is getting bigger and my hips start to ache lying down.

The experts say sleeping on your left-hand side is best as this position prevents the heavy uterus putting pressure on your liver and continues to allow the baby to receive the right amount of nutrients and oxygen through the placenta.

It also doesn’t restrict blood flow and improves circulation so your body doesn’t have to work as hard for you and the baby to have optimal blood flow. "

Pregnancy can be one of the most joyous and sPecial times in your life, but for oth ers, it can be a long 9 months of nausea, vomiting and sleePlessness.

5HEALTH + wELLbEIng

What to eat ■ Lots of well-washed fruit and

vegetables, wholegrain breads and cereals.

■ Dark green leafy vegetables are important because they naturally contain iron and folate, a B group vitamin needed for the healthy development of babies in early pregnancy, and iodine, which is important during pregnancy and breastfeeding for the normal development of a baby’s brain and nervous system.

■ While fortification of bread with iodine and folic acid is now mandatory, supplements are also recommended.

■ Pregnant and breastfeeding women should eat no more than one serve a week of brown seaweed.

■ Moderate amounts of low-fat dairy foods. Dairy foods are a good source of calcium and iodine, plus protein, calcium, magnesium, folate, B1, B2, B6, B12, and vitamins A, D, and E.

■ Lean meat, chicken and fish. Red meat contains iron and meat and fish contain the protein you will need. Fish also contain essential omega-3 fatty acids, but you should choose fish with

low levels of mercury. Most fish types are safe to eat two to three serves per week, but some types should be limited due to their levels of naturally occurring mercury.

■ Dried beans, lentils and other legumes. These contain folate, potassium, iron and magnesium, as well as beneficial fats and soluble and insoluble (dietary) fibre.

■ A variety of nuts and seeds. They are rich in calcium, phytoestrogens and omega-3 fatty acids.

What to avoidlisteria Foods such as soft white cheeses, like brie and feta, pate, oysters, pre-packed salads and soft serve ice cream. These foods may contain listeria, which are bacteria that can cause a disease called listeriosis, a fairly uncommon form of foodborne illness in Australia. The illness causes few or no symptoms in most people, but it can be dangerous if you are pregnant, or for your unborn child or newborn baby.

alcohol The National Health and Medical

Research Council recommends not to drink alcohol during pregnancy or while breastfeeding.

caffeine While having large amounts of caffeine does not appear to cause birth defects, it may make it more difficult to become pregnant and may increase the risk of miscarriage or having a baby with low birth weight.

Source: Food Standards Australia and New Zealand

Morning sickness and discomforts if you have nausea and vomiting: ■ Eat small amounts often.

Carbohydrate-rich snacks are a good option (cheese and crackers, toast, cereal or fruit).

■ Drink plenty of fluids outside of meal times.

■ Minimise odours while cooking (exhaust fan, open window).

■ Avoid fatty or spicy foods.■ Keep dry crackers at your bedside to

eat before getting up in the morning.

if you have heartburn:■ Eat small amounts often.■ Stay upright after eating.

■ Drink fluids outside of meal times.■ Avoid acidic, fatty or spicy foods.■ Milk and yogurt may help to relieve

symptoms.

constipation:■ Eat high-fibre foods, such as

wholegrains, fruit and vegetables.■ Drink plenty of fluids.■ Gentle physical activity.

Exerciseexercise during pregnancy can:■ Strengthen your legs to help prevent or

relieve restless legs, swelling or fluid retention, leg cramps or varicose veins.

■ Strengthen your lower back and abdominal muscles to prevent or relieve back pain.

■ Contribute to your overall health and helping alleviate constipation.

■ Help you to sleep better and have more energy for everything you need to do. Most people who regularly exercise do not suffer as much from insomnia during late pregnancy.

■ Prepare your body for the physical demands of labour and birth (or to help recovery after a caesarean operation) and early parenting.

The ‘average’ weight gain of about 12 to 14kg during pregnancy can be physically attributed to:■ baby: 3-4 kg■ Placenta: 0.5kg■ amniotic fluid: 1kg■ uterus: 1kg■ blood volume: 1.5kg■ breasts: 0.5kg■ fat stores for breastfeeding: 3.5kg■ fluid retention: 1.5kg

Safe herbs for pregnancy■ ginger for morning sickness■ echinacea for colds ■ red raspberry leaf (tea) for toning

the uterus in preparation for birth■ cranberry for uti prevention■ chamomile for better sleepEating for two


Make an appointment with qualified Chinese Medicine Practitioners Suzy McCleary and Yoo Sun Hwang.

For all the latest research in TCM visit our website.www.enhancedhealth.com.au Phone 03 5480 2095 337 High St Echuca

Benefits of acupuncture during pregnancy

Acupuncture can enhance adequate circulation and blood flow to the uterus and placenta, reduce the risk of miscarriage, as well as provide relief from many common conditions without drugs including:• Nausea and vomiting • Heartburn• Constipation • Varicose veins• Urinary tract infections • Fatigue and exhaustion• Anaemia• Difficulty sleeping• Bleeding or spotting • Itching • Sinusitis• Pregnancy-induced hypertension • Swollen feet• Small for dates babies • Mood swings, irritability, depression,

anxiety

Acupuncture is recommended weekly until 12 weeks then once a month until 36 weeks pregnant. Together with maintaining a healthy diet, better lifestyle and positive emotions, acupuncture can directly nourish and support the developing baby helping to ensure a healthy pregnancy & baby.

Traditional Chinese Medicine (TCM) has also been used for the treatment of breech presentation of a baby. Acupuncture can relax the muscles in the uterus and abdomen creating the ideal conditions for the baby to turn. Generally carried out between weeks 32 to 36, treatment involves combining acupuncture with moxibustion. Moxibustion involves using a special heating stick which is held over the area of the little toe. The techniques are taught to the mother to do at home, are painless and most importantly successful 70% of the time.

PreBirth acupuncture involves a series of four treatments weekly from 36 or 37 weeks to prepare for labour. Points are used according to your constitution and pregnancy history. Points are used to ripen the cervix, to help position the baby in the best presentation for labour and to promote optimal

energy and stamina for you to enter into labour.

A recent study conducted in New Zealand by 14 midwives found that comparing all

caregivers including midwives GP’s and specialists to those women who had received prebirth acupuncture there was:• An overall 35% reduction in the

number of inductions (for women having their first baby this was a 43%

reduction)• A 31% reduction in the epidural rate.

• When comparing midwifery only care to women receiving prebirth acupuncture there was a:- 32% reduction in emergency caesarean delivery- 9 % increase in normal vaginal births.

There was also no difference in the onset of early labour in those women receiving pre-birth acupuncture.

Following the birth of your baby, your body must rapidly adapt to a new set of demands. Acupuncture can help your body recover from the challenges of pregnancy and childbirth and will be beneficial for you after birth if you are fatigued, depressed, feverish, sweating, restless, bleeding, dizzy, constipated or in pain. It is also effective in treating mastitis and regulating your milk supply.

Tips for maintaining a healthy pregnancy1. Rest up, no need to push yourself: If you have energy for exercise, try swimming, walking in the open air or gentle yoga. 2. Reduce your stress levels: Surround yourself with relaxation-inducing objects, people, and music, meditation and/or acupuncture.3. Eat to maintain two healthy people: • Avoid spicy food and stimulants such as black tea and coffee• Ban alcohol, tobacco, and drugs• Keep the sugar down: Refined sugar and refined carbs create acidity in the body and can contribute to indigestion, heartburn, and pregnancy-related diabetes. • Avoid eating excessive amounts of cold and raw foods. Eating warm and well-cooked foods and adding small amounts of fresh ginger can help warm the body and keep the digestive system strong. 4. If you are experiencing morning sickness including nausea or vomiting try chamomile tea, ginger ale, ginger tea (grate a piece of root ginger the size of a 50 cent piece, seep in boiling water for 10 minutes – add honey to taste. Do not exceed 3 cups per day), mineral water with lemon juice, peppermint tea and potato soup. Do not become dehydrated as this will make the nausea more intense.Foods that may be easier to digest include: almonds, crackers, dried fruit (especially apricots and raisins), egg sandwiches, pasta, peppermints, potatoes and Vegemite5. Maintain regular acupuncture during your pregnancy.

When comparing midwifery only

care to women receiving prebirth acupuncture

there was a:- 32% reduction in emergency

caesarean delivery- 9% increase in normal

vaginal births.

maintaining health during Pregnancy is not only vital for the mother but also for the develoPment of the baby. during the first trimester acuPuncture is a safe & effective oPtion to nurture and suPPort early Pregnancy.

Advertorial

7HEALTH + wELLbEIng

having enough sleeP is Paramount for Paramedic dave ferris, as PeoPle’s lives dePend on him being efficient and alert.

The Bunnaloo father of three has been doing shift work for the past 20 years and now as a paramedic in Benalla.

He works two day shifts, from 8am to 6pm, then two night shifts, from 6pm to 8am, attending medical emergencies, administering treatment and conveying patients to the hospital.

As he is driving an ambulance, a relatively heavy vehicle, Dave said fatigue certainly affected driving ability, so he needed at least six hours’ sleep a day to function well.

“I am also diagnosing conditions, administering medical treatment, calculating drug dosages and, at times,

managing a scene and ordering other emergency services,” he said.

“People’s lives, not always, but at times, depend on me being able to do all of these things swiftly and without error.”

Obviously, life doesn’t always allow for adequate rest/sleep before a night shift,

so Dave tries to ensure he gets enough sleep straight after a night shift.

“When I struggle during night shifts, I drink caffeinated drinks,” he said.

“In a perfect world, I’d exercise in the morning and then sleep during the afternoon leading into my first night shift, but to be honest, it is rare for me to get enough rest before this first night shift.

“I have three kids who don’t understand. I sleep in for as long as possible, but once I am up, the day of my first night shift, that’s it – I’m up for the night, unless it’s quiet.

“Our shifts are supposedly passive, so if nothing is happening, we are allowed to sleep after midnight. However, this is becoming a rare thing.”

Working the night shift

Dave Ferris with wife Fleur and their children Zoe, 6, Tia, 5, and Eve, 3.

Dave’s top five tips to manage/prevent fatigue■ Fitness – get adequate exercise.

■ Have adequate sleep on the days preceding your rotation.

■ Manage family and social life around the shift work, when possible, so you are not heading into your shifts already fatigued.

■ Low GI diet.

■ Rest whenever you can during your shift.


Research findings are starting to show that shiftwork can be hazardous to your health. ■ The body is synchronised to night and

day by a part of the brain known as the circadian clock.

■ A shift worker confuses their circadian clock by working when their body is programmed to be sleeping.

■ Common health problems include sleep disorders, digestive upsets, obesity and heart disease.

■ The sleep-wake cycle appears to have evolved for humans to be awake during the day and to sleep for about eight hours at night.

Source: Better Health Channel

Tips for managing different types of shift workThe Western Australia Government Office of Road Safety has the following advice for helping your body adjust to different shifts.

fast shift rotations (changing shifts every few days):

■ Spend time in daylight before and after your night shift.

■ Avoid heavy meals at night.

■ Have a nap at home, preferably in the early afternoon, before your night shift.

■ Have a 20–30 minute nap during your night shift if possible and allow at least 10 minutes to wake up before returning to work duties.

slow shift rotations (changing shifts every week or so)

■ Go to bed as soon as you get home from night shift. Avoid a main sleep in the evening — sleep may be more difficult then because your body temperature is up and you’re more alert.

■ Have an afternoon nap if you didn’t get enough sleep in the morning.

■ Avoid napping during the night shift unless you’re very sleepy — if you do nap, keep it short, no more than 20–30 minutes.

■ Try to avoid exposure to early-morning daylight on the way home. Wearing sunglasses may help.

■ Eat three regular meals a day including ‘lunch’ during your night shift.

■ Daytime sleep is likely to be shorter and you may become tired after a few nights — usually just as you have

to drive home in the morning. If this happens, find an alternative to driving yourself home.

After your last night shift try to adjust your body clock to being awake in daytime by:

■ Sleeping only two to three hours on the first morning after night shift and then get a good sleep that night and on the following nights.

■ Get plenty of exposure to daylight (sunlight) on your days off as this will help adjust your body clock to a daytime setting.

Permanent night shift Permanent night workers or those returning to night shift after days off can try the tips above for slow shift rotation. On days off, try to be as nocturnal as possible:

■ Get up late in the morning (for example, after midday) and go to bed late at night (such as after midnight)

■ Avoid morning sunlight by staying indoors as much as possible or wearing sunglasses

■ Try to stay with your night shift schedule as much as possible.

Source: Bupa

Being awake for 17 hours impairs performance to the same level as having a 0.05 blood alcohol content.Being awake for 20 hours impairs performance to the same level as having a 0.1 blood alcohol content.

Source: WorkSafe Victoria

Fighting fatigue■ Drink plenty of water – a

dehydrated body functions less efficiently.

■ Watch caffeine intake – one or two caffeinated drinks (like coffee, tea or cola) a day boosts energy and mental alertness. However, heavy caffeine users (more than six drinks per day) are prone to anxiety, irritability and reduced performance.

■ Eat breakfast – food boosts your metabolism and gives the body energy to burn.

■ Don’t skip meals – going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.

■ Don’t crash diet – low kilojoule diets, or diets that severely restrict carbohydrates, don’t contain enough energy for your body’s needs. The reduced food variety of the typical crash diet also deprives the body of nutrients such as vitamins, minerals and trace elements.

■ Eat a healthy diet – increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.

■ Don’t overeat – large meals can drain your energy. Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly.

■ Eat iron rich foods – women, in particular, are prone to iron-deficiency (anaemia). Make sure your diet includes iron rich foods such as lean red meat.

■ Get enough sleep – adults need about eight hours sleep per night. Make the necessary changes to ensure you get a better night’s sleep.

9HEALTH + wELLbEIng


Snap Fitness is celebrating their first birthday this month and members couldn’t be happier.

“This is a real community gym, everyone is so welcoming and Kim (manager) seems to know everyone’s name” says Adelle.

Kim Telford manager of Snap Fitness Echuca, along with her team of dedicated Personal Trainers are continually educating and motivating the community in health and fitness.

“It is really important for us to promote healthy lifestyles, especially with the many health issues we face today” said Kim.

Sally Halliwell, Snap Fitness Personal Trainer knows what it takes to dig in and reach your goals – her personal story inspires the lives of many.

“In 2007 after having my three children, I weighed 100kg. Moving to a new town, I came to a cross road in my life and realised I had to change my lifestyle or I was going to double in size.

“With my kids in my heart and my mind made up I decided to make the change. I took the challenge and

succeeded! I believe everyone has the same opportunity I did” Sally said.

Now six years later Sally is a fitter, happier and healthier mother and wife. She helps people every day go through their own personal journeys and achieve their goals.

“I love my job and I love my lifestyle, it is a consistent journey, the process is never finished, she said.

At Snap Fitness staying fit and healthy has never been so easy. It’s simple really – provide 24/7

access, the convenience of a local gym, no long term contracts and state of the art equipment; add great service and you have the complete package.

The flexibility allows members to train when it suits them. Shift workers, stay at

home parents, farmers, and local businesses are not locked in to train during peak hours.

“You have the freedom to workout however you like – no one is waiting behind you to go on the

machine, so you never feel rushed or pressured to do less of a workout” says Kate.

Kim and the team enjoy having a laugh with the members, creating a welcoming and inclusive

environment, and strive to listen to what the members need.

Luke, (Personal Trainer) runs circuit classes every week adding another dimension to Snap Fitness, taking clients out of their comfort zones.

“I really enjoy taking circuit classes. It’s a great way to boost your metabolism and give you that extra motivation, especially as winter is just around the corner” Luke said.

Circuit Classes are run on Monday and Wednesday, 9:30am-10:30am and Tuesday and Thursday, 7:30pm-8:30pm.

The future is looking bright for Snap Fitness Echuca and the community, with plans to develop and work with the local schools and community groups in support of fitness for all.

To help celebrate what has been a great first year and say thank you to everyone, Snap Fitness Echuca will be holding a 1st Birthday Open Day on Friday, May 31 between 3pm-7pm.

There will be live music, radio broadcast, supplement tasting, free giveaways, personal training sessions and great specials for all to enjoy.

One year strong

Advertorial

your health, your time

ONETWO FORon the joining fee

when you and a friend join Snap in May or June*

*Snap Fitness Inc. offer valid until June 30, 2013. Terms & conditions apply. Participating clubs only.

NO CONTRACTS OPEN 24/7 snapfitness.com.au0478 202 143111-113 Annesley St, Echuca

“It will be a great

night, come down, bring your friends

and family and help us celebrate a great year

with many more to come!” – Kim

we’ve long loved dogs for being man’s best friend, but not so well known is that our Pets can actually make us Physically and mentally healthier. just the Presence of our Pets can lift our sPirits and helP us relax.

Research has shown that pet owners are generally healthier and happier than non-pet owners. They have lower blood pressure and cholesterol; are less depressed; are at lower risk of heart disease; feel less lonely than non-pet owners; and actually find it easier to get to know people.

Studies have revealed that even just looking at animals can reduce anxiety in times of stress. For example, the simple act of watching a fish tank can induce feelings of calm and relaxation. That’s probably why you see so many fish tanks in doctor's offices!

The joy of having a pet isn’t new to most Australians; we have one of the highest rates of pet ownership in the world. In fact our pets are such positive influences on our lives that one study found Australian ownership of cats and dogs saved approximately $3.86 billion in health expenditure over one year.

Benefits of owning a pet:■ Pets are great caregivers. They keep us

company when we’re sick or feeling down.

■ They can make us feel safe while we’re home alone and they keep an eye on the house while we’re out.

■ Dogs can also help introduce us to people in the community, especially other dog owners, and they make great conversation starters.

■ Owning a pet means you have lower blood pressure and lower cholesterol levels – reducing your risk of cardiovascular disease.

■ Good news – you’ll make fewer visits to the doctor and use fewer medications – imagine the savings!

■ Pet owners suffer from less depression and are able to cope with grief and loss better than non-pet owners.

■ Research has shown that teenagers who owned pets have a more positive outlook on life and report less loneliness, restlessness and boredom.

■ You’ll be more active than those who don’t have a pet - particularly if you own a dog. Plus, you’ll feel safer when walking alone if your dog is with you.

■ They enhance your social skills – and who knows who you might bump into on your walk!

■ For children, it has been shown that growing up with pets (particularly dogs) during infancy helps to strengthen the immune system and reduces the risk of allergies linked to asthma.

■ Children who have pets including dogs, cats, fish and birds are also less likely to miss days of school.

■ Regular exercise with your pet is good for both you and your dog's health and can be great fun. There's nothing like an exercise partner who's waiting by the door with a wagging tail to keep you motivated!

■ People who walk their dogs are seen by other people as friendly and approachable.

■ A study of patients waiting in dentist surgeries found that watching fish swim around in an aquarium is as effective at reducing stress as hypnosis.

■ Stroking and patting a pet can reduce the physiological indicators of stress, including high blood pressure.

■ The non-judgemental companionship and unconditional love offered by pets is known to have considerable mental health benefits for owners, including increased self-esteem.

Furry FriendsThinking of adding a new addition to your family? Adopt a pet!

why should you adopt a dog or cat from an animal shelter? By adopting a cat or dog from an animal shelter like The Lost Dogs’ Home, you are giving an animal in need a much deserved second chance.

This is a very positive thing to do and you will be rewarded with a loving companion.

will my pet be friendly? Every dog and cat available for adoption has passed temperament and behaviour tests.

will my pet be healthy? All Lost Dogs' Home animals are veterinary checked – vaccinated, wormed, microchipped and desexed.

How much does it cost to adopt a pet? Dogs: adults and pups $300

Cats: adults $95, kittens $130 The charge covers desexing, microchipping, vaccinations, worming, vet check and behavioural exam. It is very cheap compared to buying a pet from a pet shop.

520 McKenzie Rd, Echuca Phone: (03) 5480 3005Email: [email protected] hours:Mon – Thurs:10:00am – 5.30pmFri: 10:00am – 4:00pmSat: 9:00am – 12.30pmSun: 10:00am – 12.00pm

11HEALTH + wELLbEIng

when brett hoPson joined an eight-week challenge at his gym recently, it was to try to challenge himself.

The Echuca resident did more than just that; he lost 8.3kg to take out the Victorian biggest weight loss title in the Snap Fitness Eight Week Challenge.

A member of Echuca’s Snap Fitness gym, Brett was up against entrants from Snap Fitness gyms throughout the state in the Australia-wide competition.

The Echuca gym alone had eight entrants.

Brett joined the gym in August last year after a drunken night where a friend invited him to join the gym with him.

‘‘He was doing some personal training sessions and I’d had some medical advice to get fitter,’’ Brett said.

And he hasn’t looked back since.

Brett decided to take part in the eight-week challenge after seeing it advertised.

‘‘I’d done the basic program the gym offers and I wanted a bit more,’’ he said.

‘‘I wanted better health, (and to be) fitter (and) stronger.’’

During the challenge, Brett upped his gym workouts to four personal

training and one cardio session each week.

He also started running with a friend a couple of days a week.

As part of the challenge, he was also given a booklet with a dieting program and his personal trainer Tara Fisher gave him some weight-loss tips.

Among the changes were starting to eat smaller portion sizes, but also to eat more regularly, with five small meals a day instead of three big ones, Brett said.

A baker, he decided he could not give up bread entirely, instead swapping from white to grain bread.

Personal trainer Tara Fisher gives some tips to Brett Hopson.

PERSONAL Challenge


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BreastScreen Victoria now has a clinic in Echuca. You will fi nd us at Echuca Regional Health, Echuca Radiology, 17 Francis Street, Echuca. This clinic has replaced the mobile van.

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Book your breast screen today.Call 13 20 50 or visit breastscreen.org.au

While only entering the competition to better himself, Brett was pleased with his win.

‘‘I did it solely for my benefit. I didn’t think about winning,’’ he said.

‘‘It was pretty good (to win). I was stoked.’’

Tara was also pleased with the victory.

‘‘I was over the moon,’’ she said.

‘‘When I saw his before and after photos, I thought ‘wow’.

‘‘When you see him all the time you don’t notice (how much weight loss there has been).

‘‘I’m pretty proud of him.’’

Since completing the challenge, Brett has continued to go the gym, three times a week, and has lost another 3kg, aiming to lose another 3kg to achieve his ideal weight of 70kg.

Snap Fitness personal trainers Sally Halliwell, Luke Quinlan and Mel Moore provide their top 5 tips for keeping fit over winter.

1. Make your work a work-out

This can include vacuuming, cleaning the house etc. Also incorporate stretching into your day, particularly if you are stuck in front of a computer screen for hours on end.

2. Rug up and walk to work

Your body has to work harder to keep you warm in winter, so make the most of that fact and embrace the cold weather.

3. Accumulate activity throughout your day

If you work in an office or are at home, incorporate

a few sets of squats intermittently throughout your day, or use the stairs.

4. Involve others in your fitness goals

Being active in a group is a lot of fun.

5. Try something new

Train with a personal trainer. You won’t believe the difference in intensity and the results you will achieve with that extra help and expertise.

More and more 24-hour gyms are opening up around the country, giving new meaning to the excuse ‘I don’t have time’.

Twenty-four hour gyms allow members to work out any time of the day or night, eliminating the time excuse, according to Echuca Snap Fitness manager Kim Telford.

With a large number of members of all ages and backgrounds on its books, Kim said its popularity was because it was convenient.

“Because our modern way of life is so busy and pressurised, we have found that our members really appreciate the fact that they can access their club when it suits them, eliminating the rush to get to the gym before it closes,” she said.

No time for the gym? Think again!


with a mortgage, car rePayments, bills and basic living costs, moama’s meghan kiely is an exPert at living on a budget.The mother of two young children said the only way her family coped was living on a budget and reviewing their expenses.

“Money and bills are stressful; always making sure we have enough money to pay our bills. I find if you manage your money correctly, it can take a little of the stress away.”

Meghan and partner Ryan Senior built their house when Meghan was pregnant with son Jagger six years ago.

“Our expenses definitely changed and that's when we introduced living on a budget,” she said.

“We hadn't really had to worry before, but living on a single wage, a new addition to the family and a payment that was coming

out regardless of what was in our account, there was no other way.

“Our daughter (Emmerson) isn't at family day care this year as it was an extra expense that we really didn't have, so she stays at home with me while I work from home.”

When making a budget, Meghan said she evaluates the family’s income and expenses, before breaking the expenses into categories, such as loans, phone bills, groceries, fuel, medical and miscellaneous.

“I have an account that our mandatory bills are direct debited from, such as mortgage, car loan, phone and electricity and I don't touch that account,” she said.

“I then have another account where I put a

“I have cut $70 off my groceries each week just from looking at the product and the price and asking ‘do we really need it?”

Sticking to a budget is important for Meghan Kiely, pictured with son Jagger, 5, and daughter Emmerson, 3.

money matters


set amount of money in for my groceries and fuel. We have a savings account that any left over money can be put into.

“At first, it was hard sticking to the budget, but now it just comes naturally.

“I have cut $70 off my groceries each week just from looking at the product and the price and asking ‘do we really need it’?”

Although sticking to a budget doesn't sound like the most exciting thing to do, Meghan advised others it can and should be done to keep you on track.

“Money is too easy to fritter away when a budget is not in place,” she said.

“Set realistic goals and teach yourself to have limits. You need to write down and see on paper exactly where your money is going and where you can save.

“Don't take your debit card if you’re going somewhere you know you’re going to spend when you shouldn't be. Set your mind to living on a budget and remember why you are doing it.”

The effects of Financial stressMajor events in your life, such as losing your job, buying a house, an unplanned pregnancy or separating from your partner, can be stressful enough without having to worry about the financial strain they can cause.

Emotional problems that stem from financial problems include anxiety, depression, apathy and irritability and, in severe cases, can even lead to suicide.

According to the Australian Bureau of Statistics, in 2010, 19 per cent of adults reported that their household had one or more cash flow problems in the previous 12 months.

Echuca financial planner Alison Kable said people in this situation could benefit from personal financial advice as it considered their objectives, financial situation or needs and recommended strategies to help them.

“Personal advice often helps most at turning points in your life, such as planning to retire, retrenchment, changed financial needs such as inheriting money, paying off the mortgage, separating from your partner,” she said.

“Advice can help you take control and make the most of your money.

“It can help you make important changes to address your changed financial needs.”

According to a report published by the Association of Financial Advisers, financial planning customers who were surveyed found the following benefits in seeking financial advice:

■ helping me make the big decisions (56.7 per cent);

■ convenience of consolidating my finances/planning (53 per cent); and

■ providing me with peace of mind (50.6 per cent).

Ms Kable said quality financial advice could make a world of difference when it came to achieving long-term goals.

“One of the best ways to maximise the value of financial advice is to ensure you undergo a regular review process,” she said.

“Your circumstances may change and the market value of your investments will certainly change. If you have a long-term plan, don’t panic about small changes in the market.

“On the other hand, you should talk to your financial planner if major changes occur.”

In planning personal ways to wealth, Ms Kable said people should take a holistic approach, looking at their debts and assets, present and future needs, and considering tax implications and how decisions could impact on entitlement to government benefits.

“Remember, wherever you’re at in life, whatever your age, whatever your income and assets, it’s what you do with what you have that matters.”

Really look at your medical costs ■ For all out-of-pocket medical costs

above $2000, you are entitled to 20 per cent of the excess.

Know your family tax benefits ■ For Family Tax Benefit Part A - watch

the income thresholds. For Part A, it phases out when your income exceeds $67,398. Some thresholds apply based on your dependants and their ages. Look up the rates at Centrelink.

■ Claim the 30 per cent child care tax rebate. This covers 30 per cent of your out-of pocket child care costs paid to an approved child care centre.

Take advantage of the superannuation bumper ■ If your income is below $31,920

and you contribute $1000 to superannuation, the government will also contribute up to a maximum of $1000.

Be smart with health care ■ If you look like exceeding the

Medicare levy surcharge threshold, take out private health insurance.

Claim spouse rebates ■ Don’t be fooled into thinking because

it is too hard, you won’t bother trying to claim spouse rebates. It may be worth the extra time to research what you are entitled to claim.

Take advantage of education refunds ■ The Education Tax Refund lets you

claim up to 50 per cent of some of your child’s education expenses.

Be rent savvy ■ If you have a rental property, in many

cases depreciation on the building can be claimed.

■ You can also pre-pay the interest on your investment property, so you can claim the deduction now.

Claim car expenses ■ If you use your car for work, keep a

log book and all your expenses for the year.

Be smart about how your investments are held ■ Maximise the use of tax scales to

ensure income is earned by the family member with the lowest income and losses flow to the family member with the highest income.

Meghan’s top 5 budgeting tips1. Evaluating finances and

goals is mandatory.

2. Set a limit on certain activities and expenses and put money aside for that particular event. It will be hard at the start, but it gets easier.

3. Cut out what really isn't necessary.

4. Only have the money in sight that you can afford to spend.

5. Take out your money at the start of the week that you have allowed for (eg. $200 for groceries, $50 for fuel).

Kidspot's Tax Tips


Super is where many of us hold the bulk of our assets- apart from the family home- so it’s an increasingly important part of divorce negotiations.

You can make an agreement to divide the super, or do so as the result of a Court Order. The ‘non-member’ spouse can:

• either receive a new super interest in the same fund; or

• transfer their share of the super benefit to another super fund.

Splitting your super can affect your tax situation as lump sum payments and pensions are calculated and taxed separately for members and non-member spouses. Is it may be more attractive to look at swapping other assets for super.

You will need to update your will and your beneficiaries, particularly if you have children, to make sure the right people inherit your assets.

A divorce can end up leaving you with a reduced retirement nest egg. If you’ve paid

some of your super to your former spouse, you can get your long-term investment strategy back on track by:

• working out your budget

• bringing your super accounts together to reduce fees

• taking advantage of super’s tax concessions for pre-tax and after-tax contributions.

And if you’ve received super as part of a divorce settlement, you should think about the most suitable insurance cover and investment mix for you in light of your changed circumstances.

By working out your budget, you can calculate your discretionary income before developing a long-term investment strategy.

We can help you work out how much you may need to retire and assist you with an investment strategy to take you through to retirement and beyond.

For better.... or worse...what haPPens to your suPer savings when you’re facing divorce?

Advertorial

Alison Kable Individual Financial Services can assist you with advice on:

Your financial options as you transition to retirement. Retirement planning and Centrelink issues. Aged Care and Estate Planning. Personal Risk Insurance.

Financial planning can make a great difference to your future and give you peace of mind. It’s important to plan ahead for your retirement, and consider using a financial planner to help you through the options available for you.

For an obligation free consultation call 03 5482 2239 today!

Alison Kable Individual Financial Services Pty Limited, ABN 82 090 036 909, Alison Kable and Barb Kelly are Authorised Representatives of AMP Financial Planning Pty Limited., AFSL 232706. This advertisement contains general information only. It does not take into account your objectives, financial situation or needs. Please consider the appropriateness of the information in light of your personal circumstances.

Get a plan of attack for your finances... Alison Kable Individual Financial Services can assist you with advice on: • Your financial options as you transition to retirement• Retirement planning and Centrelink issues• Aged Care and Estate Planning• Superannuation• Personal Risk InsuranceFinancial planning can make a great difference to your future and give you peace of mind. It’s important to plan ahead for your retirement, and consider using a financial planner to help you through the options available for you.

For an obligation free consultation call 03 5482 2239 today!

Get a plan of attack for your finances...

Pictured: Barb Kelly, Leanne McInnes, Alison Kable & Sally McHale



Healthy and active for life

Located on the ground fl oor of Moama Sport’s Club.

For more information check out

www.peaklifestylept.com.au

Peak continue to have the best of both worlds with our 4 beautiful indoor private studios and our extensive outdoor surrounds.

Our NEW group fi tness timetable and Extra Mile zone provides our clients with everything they need at the one location and great NEW membership options

Our new Amenities for all our clients include Male and Female bathrooms, including all towels, toiletries etc provided complimentary.

We have covered all bases with the little extra’s. Complimentary Fruit, nutrition tip sheets, client benefi ts program with local retailers and so much more.

Conveniently located on the bottom fl oor of Moama Sports Club, we have a number of programs and options to help you look and feel great.

Peak Lifestyle has evolved into a one stop shop for all your health, fi tness and lifestyle needs, we have something to suite all ages and fi tness levels.

EXTRA MILE ZONEProvides a range of cardio & functional training equipment with a workout of the week to follow, for when you want to challenge yourself that little bit further or are pushed for time and can’t make one of our timetabled services.

PERSONAL TRAINING Peak Lifestyles still provides the great one on one service, but you can also do a Personal Training session with your friends or family to share the fun.

NUTRITIONISTWith access to our qualifi ed nutritionist, we can help you get healthier from the inside out.MALE & FEMALE SMALL GROUP PERSONAL TRAINING Our same great group PT sessions with great new facilities and training styles. What a great way to meet people and train in a comfortable and fun environment. Max 10 people per session. GROUP FITNESS CLASSES We are now providing some great group fi tness classes, keep an eye on our timetable, or come in and see Bek and the team to fi nd the perfect classes for you.ACTIVE AT ANY AGE PROGRAM:Peak Lifestyle & Personal Training is passionate about supporting the health and wellbeing needs of older adults in our community. We have “Active at any Age” client memberships which is targeted at the 55+ age group with specifi c classes catering for this age groups needs and fi tness levels.

Supported by our Heartmoves program from the Heart Foundation.

Experienced trainers with family

who thrive on supporting healthy

outcomes no matter what your

fi tness story.

Group Fitness Timetable

with great new facilities and training

and fun environment. Max 10 people

on our timetable, or come in and see Bek and the team to fi nd the perfect

classes catering for this age groups

program from the Heart Foundation.

Group Fitness Timetable

Mention this advertisement and enjoy a complimentary ‘health chat’ with one of our experienced team who has an interest in your health. Our mission is not to fl og or yell at you, however, to develop a personalised training & Lifestyle plan valued at $70.00 complimentary as part of this promotion”

I was confused about nutrition, to the rescue Peak nutrition masterclass!

Wow, if only I had of known this years ago. It’s simple & it’s food & the whole family eats the same.

I’m 77, but age is no barrier. At Peak I’m a valued client & supported all the way.

I may be 100kg, but that’s not my goal, Peak helps me on all levels. Nutrition, lifestyle, exercise, life coaching to reach my goal. All Personalized to me!

I have a very busy life & business, that’s no excuse. Peak has training options for all times of the day! They work in with our lifestyle.

I was never a runner, last year I ran my fi rst 10 km run & I have 4 kids. Thanks to Peak & their belief in me!

I have 2 kids, but that’s no excuse, Peak allows me to bring the kids too. They get active with toddler activity & I get time for me!

I recently had my fi rst baby, the Dr commented on how well I coped with the labour & recovered. I trained with Peak until the week before I gave birth!! Thanks to Peak for their amazing support over this journey on all levels, not just physical!!!

At peak you are looked after from day 1!!

Testimonials...

MON TUES WED THURS FRI SAT SUN6:00am RPM

45minsBODY PUMP30mins

CX WORX30mins

X-HITT45mins

OUTDOOR CHALLENGE60mins

RPM45mins

SHOCKWAVE45mins

7:00am RPM 45mins

8:00am CX WORX30mins

8:30am SUNDAYQUICKIE30mins

9:15am X-HITT30mins

FLOW60mins

BEGINNERRPM 30minsTODDLER ACTIVITY

BEGINNER BODY PUMP60mins

SHOCKWAVE30mins

10:00am CX WORX30mins

CX WORX30minsTODDLER ACTIVITY

PILATES60mins

11:15am ACTIVEHEARTMOVES 45mins

ACTIVE HEARTMOVES45mins

12:30pm LUNCHTIMEQUICKIE30mins

LUNCHTIMEQUICKIE30mins

5:30pm RPM30mins

CX WORX30mins

BEGINNERSHOCKWAVE30mins

BODY PUMP60mins

X-HITT45mins

6:00pm OUTDOOR CHALLENGE60mins

6:15pm X-HITT30mins

RPM30mins

PILATES60mins

Designed for children aged between 21/2 and 6 years, Kelly ‘Mini” Sports teaches children the basic skills required to play common sports. Our sport focus changes every 2-3 weeks. New sports, new activities!WEDNESDAY MORNINGPeak Lifestyle & Personal Training (Under Moama Sports Club), Pericoota Rd, Moama

Every Wednesday Term TimeMixed ages 9.15am – 10.00am ~ Mixed ages 10.15am – 11.00am30min structured play plus 15 mins practice/play $8 per session For more information and to enrol online:www.kellysports.com.au/zone/bendigoKristi Coller | 0417 308 [email protected] www.kellysports.com.au

Kristi Coller0417 308 [email protected]

Providing world class programs from the world’s best in group fi tness Lesmills, Rpm, Bodypump & Cxworx.

Children as young as 10 are showing signs of permanent spinal damage similar to that of a 50-year-old due to backpacks and handheld games, according to an Echuca chiropractor.

Mark Pearce said heavy backpacks worn incorrectly and continual use of handheld games were having a massive impact on children’s posture, leading to serious back issues.

“Backpacks hold you in a certain position and if worn incorrectly, can have serious physical ramifications,” he said.

“We are x-raying children with recurring neck problems and headaches, who are showing deterioration of the spine similar to a 40 or 50-year-old.”

Mr Pearce said the top of the spine was shaped like a C so it could absorb shock and the first phase of spinal deterioration was the loss of this curve.

“This phase is accelerating because of heavy backpacks worn incorrectly and handheld games, so we are going to see a whole generation of kids who hit phase one a lot earlier in life,” he said.

“As a result of the loss of curve, the space between the spinal discs narrow and can eventually fuse together. We don’t usually see this type of deterioration until they are about 40 to 50.

“I see enough kids for this to be a problem.”

Phase two and three of spinal

degeneration affected daily living tasks, which was concerning because it impacted on people’s ability to live and function, Mr Pearce said.

“People are going to live longer with new medicines being developed, but they will need more health care, which is going to be very costly on the health system,” he said.

“We need to educate kids now because spinal damage can’t be reversed, only halted.”

In an attempt to prevent this, Mr Pearce and his chiropractors have been visiting several schools across Echuca, carrying out free assessments of children’s backs and educating them on the correct way to wear a backpack.

“We are purposefully talking to children in primary school because they have been less influenced and are likely to develop good habits early on,” Mr Pearce said.

“We start with a spinal education class and show the kids how the spine bends and twists. Then we demonstrate how to fit a backpack correctly.”

Backpacks should weigh no more than 10 per cent of the child’s body weight, with the weight evenly distributed, and should be worn with two shoulder straps and centred on the back.

Mr Pearce advised parents to reiterate this message with their children and set strict time limits when it came to using handheld games or devices. ■

Backpack back can cause:■ Headaches (inability to

concentrate)

■ Neck pain (fatigue, moodiness)

■ Poor posture (back pain, lack of motivation)

■ Spinal misalignment (nerve pressure, reduced function)

■ Muscular imbalance (weakness, injuries, reduced sports performance)

■ Low back stiffness (poor flexibility, future disc injuries)

How to avoid it■ Always wear two shoulder

straps

■ Keep pack centred on the back

■ Pack should weigh no more than 10 per cent of body weight

■ Make sure weight is evenly distributed

Bad backpacks = BIG PROBLEMS

79% of children feel their backpack is too heavy


A will establishes how you would like your assets divided, what trusts you want established, whether you wish to make a donation to a charity or specific organisation, who will take care of your children and directions concerning organ donation and your burial. It is estimated that almost half of all Australians die without a Will. When a person dies without a will their assets are distributed according to the laws of intestacy by the Supreme Court. As a consequence, you do not have control over your estate and are unable to give directions as to how your assets are to be divided. It is also important that you update your will when your circumstances change for example when you separate from your partner or spouse, remarry, have children or enter business transactions.

Appointing an Attorney in relation to Medical and Financial matters is an important part of your Estate Plan. If you lose capacity to make decisions for yourself, there would need to be someone legally appointed to make decisions on your behalf.

An Enduring Power of Attorney is a document by which you appoint one or more people to make decisions on your behalf subject to any conditions or restrictions which may be imposed in the document. Completing an Enduring Power of Attorney enables your affairs to be managed by a person of your choice. Enduring means that your Attorney can make decisions even if you lose capacity to make decisions. An Attorney appointed pursuant to an Enduring Power of Attorney (Financial) can also act for you prior to a loss of capacity. This may assist if you are travelling overseas and a financial issue arises at home which needs to be attended to urgently. If you do not want your attorney to act while you have capacity to make your own financial and legal decisions, a restriction needs to be included in the document. An attorney appointed to make medical decisions can only do so once you have lost capacity. Your attorney can agree to surgery and the administration of medication or refuse treatment that would ordinarily cause you pain or discomfort. Your

agent cannot agree to medical intervention that would result in infertility, termination of pregnancy or the removal of tissue for transplantation purposes. Unlike Enduring Power of Attorney (Financial), you can only appoint one attorney and one alternate attorney to make decisions on your behalf when your attorney is unable to.

If you do not have a valid Enduring Powers of Attorney and you lose capacity your family would be required to make an Application to the Victorian Civil and Administrative Tribunal (VCAT) seeking appointment as an administrator. An Application to VCAT can be costly, time consuming and stressful for your family.

Our Wills and Estates team have the expertise to provide with you specialised advice with respect to your Estate Planning needs to ensure that your objectives are met.

Contact Morrison & Sawers to discuss your estate planning needs.

talking about death with your family is an uneasy toPic however it is imPortant to decide what will haPPen to your assets when you die.

Advertorial

219 Hare St, Echuca Tel: 5482 2222

157 Fenaughty St, Kyabram Tel: 5852 2555

28 Welsford St, Shepparton Tel: 5831 8885

Family Law Succession Planning Wills & Estates Conveyancing

Victims of Crime Assistance

Commercial Law Water Law

Planning for your family's future


DENTURE CLINICDENTAL PROSTHETIST

Member of the Australian Dental Prosthetists Association

Full And Partial Dentures, Repairs, Relines and Mouthguards. No Referrals Necessary. Pensioner Schemes and Veterans’

Affairs. Private Dental Rebates.

Glenn Burrage, your local Dental Prosthetist for 25 years.

Ph. 5482 106572 Warren Street, Echuca

Rochester Chemmart® Pharmacy27 Gillies St, Rochester. Phone 5484 1025

Your local Chemmart Services•Pharmaceutical & health

requirements

•Assistance with diabetes

•Lose weight with our Kate Morgan program

•Vitamins & health supplements

•First aid supplies

•Asthma management

•Webster packing

•Children’s health products

•Stop smoking assistance

Call in and see us today

fooDS to figHt illnESS

Curcumin: potential anti-cancer benefits

Oxidative damage and inflammation are strongly correlated with cancer, as well as other degenerative diseases.

Garlic: prevents colds

People far back in history were aware of the medicinal properties of garlic and ate it regularly to protect themselves from becoming sick and help them heal quicker if they had an infection. Many studies have also shown the health benefits of garlic.

Ginger: beneficial for nausea and asthma sufferers

As well as being a home remedy for morning sickness, ginger has been found to improve asthma symptoms, including less frequent coughing.

Antioxidants: help to normalise blood glucose levels

Researchers in France found that antioxidants from fruit and vegetables were not only beneficial in protecting the body against free radicals, but also reversed insulin resistance and improved blood glucose levels.

Fennel: may be useful in treating Alzheimer’s disease

One of the active compounds in fennel appears to be able to improve the long-term memory of laboratory animals. It does this through the same way as donepezil, a drug used to treat Alzheimer’s disease. Fennel works by boosting the levels of the neurotransmitter acetylcholine.

5


Advertorial

Russell Jarrett DirectorINFINITY HEALTH CLUBMasters in Exercise ScienceB. App. Sci (Phys. Ed)

03 5852 16660400 787 [email protected]

SERVICE. SUPPORT. STYLE.Infinity Health Club is all about your health. With fitness experts, physiotherapists and beauty therapy, this is a club like no other.

32 Unitt Street KYABRAM 3620OPEN 24 HOURS A DAY!

Russell says “People have really embraced our new gym. We have such a varied membership base, from the young to the elderly, from people needing rehab to those who are very fit and looking to go further. It’s exciting to see people in here that have never been gym users previously, or are coming back to the gym after some time away from it”

Infinity Health Club incorporates beauty therapy as well as Physiotherapy, and is all wrapped up with brand new stunning equipment which is accessible 24 hours a day, 365 days a year if you have a full membership.

Russell, Tara and their staff have worked long and hard to bring a truly big city

facility with all the support needed to a small country community and with their expanding membership base growing rapidly, its clear that people have needed this type of club.

“We try to ensure that every member gets what they need, in an environment that is supportive, professional and service orientated. As cliché as it may sound, your members will vote with their feet, at the moment there are a lot of feet that walk in here every day, we’re loving that!” says Russell.

“We will look at programs being developed, one of which is clinical pilates which we will implement late in 2013”.

Infinity Health Club has Kyabram in a Fitness Kick!now oPen for 3 months, infinity health club, has become very busy, very quickly, as the residents of kyabram and surrounding towns get on board the fitness kick that is sweePing through the town.

Above and below: Russell and Tara Jarrett opened Infinity Health Club in Kyabram.


methodScore chestnuts by cutting a shallow cross on the flat side with the tip of a sharp knife and place in boiling water for five minutes till tender.

Peel as soon as they’re cool enough to handle (they peel better when still warm). Make sure skin and fine inner pellicle are removed.

Cut chestnuts in half and reserve.

Place dried mushrooms in a bowl of hot water and soak for 30 minutes.

Drain, remove stem, cut each mushroom in half and reserve.

Heat a large, heavy pot and add oil.

When it begins to smoke, add ginger and onion.

Stir for 15 seconds and then add chicken thighs and drumsticks.

Keep turning chicken until skin is golden, making sure the onions and ginger do not burn.

Add soy sauce, half the sherry, sugar and salt.

Stir well so the soy has completely coloured the chicken.

Add the star anise, pepper and the water and stir well.

Turn down to a simmer and place a lid on the pot.

Keep simmering for 15 minutes, occasionally turning the chicken.

Add the remaining sherry, chestnuts and mushrooms.

Mix in, cover and simmer gently for another 15 minutes.

Remove from heat and let rest for 10 minutes, then serve with steamed rice.

Serves 8

ingredients• 50g fresh chestnuts

(or 200g frozen peeled chestnuts)

• 8 dried shiitake mushrooms

• 3 tbs extra virgin olive oil

• 3cm-long piece of ginger, peeled and cut into thin slices

• 1 onion, peeled, cut in half and then cut into ¼cm wedges

• 8 chicken thighs, bone in, skin on

• 8 chicken drumsticks, bone in, skin on

• 5 tbs dark soy sauce

• 125ml dry sherry

• 1 tbs caster sugar

• 2 pinches salt

• 1 whole star anise

• ½ tsp cracked pepper

• 250ml water

Hearty chicken with chestnuts & mushrooms


methodPour coconut milk, fish sauce, curry paste and stock into pot and dissolve to creamy consistency.

Bring curry to the boil over a medium heat.

Add chicken and continue to cook over a medium heat for five mins.

Add pineapple, kaffir lime leaves and chilli.

Continue to cook over a low to medium heat for 15 minutes.

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Pineapple sweet chicken & chilli curry

Serves 4-6

ingredients750g chicken breast or thigh, chopped

500ml coconut milk

1 tbsp red curry paste

½ tsp fish sauce

3 kaffir lime leaves

½ fresh pineapple, diced

2 red chillies - sliced (seeds removed if required)

2 chicken stock cubes

Serve with brown rice and steamed vegetables



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Date post:	27-Mar-2016
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