Inform Magazine - Issue 26

Issue 26

Massage therapy at homeTechniques to relax and release muscle tension

Calm the busy mindTools to help you refresh and refocus

Cranberry and walnut granola

recipe

Foods for stressHolistic nutritionist Lee Holmes shares which foods are best to calm the body and alleviate stress

guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 2

CONTENTS

FAVOURITESFEATURES

08 Is exercise stressing you out Tune into your body to get the balance right

10 Calm the busy mind How to be mindful to check in and chill out

14 Calming foods to alleviate stress Boost your immunity and soothe your body

18 A silent disease What is coeliac and Crohnrsquos disease

20 Master the art of self-massage Learn how to relax and release tight muscles

22 Go green to relax and recover Explore nature to boost your mental and physical health

25 Filling the gap in mental health treatment An innovative telephonic program

04 The buzz

06 5 mins with

06 QampA

07 Is it true

13 In focus

16 Recipes

26 Get appy

27 Member Benefits

14

10

08

22

20

guhealthcomau | INFORM | ISSUE 26 3

CONTENTS

Managing Editor Rachel PaceFeatures Editor Emma BrownArt Director Jodie GriffithsContributors Gretchen Masters Alicia Zaniewska Lee Holmes Sarah-Jane Collard and Jonathon Clemens

Hello and welcome to Issue 26 of InformItrsquos hard to believable that wersquore nearly halfway through the year It has been a busy one so far and often what comes with being busy is stress In this edition we explore ways to alleviate stress to restore and rebalance

The benefits of exercise are well known however there are dangers if you overdo it especially if yoursquore feeling stressed On page eight we share some simple tips to help you find a balance between fitness and health

Check out page 10 for some practical ways to use mindfulness to let stress go and calm the busy mind at work and at home The article on page 22 explores how going green by being in nature helps us to relax and recover

Holistic nutritionist and author Lee Holmes shares some recipes and which foods can help you relax boost immunity and soothe your body from page 14

Irsquom also happy to share that the MindStepTM mental health initiative was launched to help members with mental health conditions depression and anxiety to make the transition from hospital to the community

The evidence-based program which is free of charge to eligible GU Health members provides tailored support designed to help people manage their mental health conditions and fill the gap between acute admission and being back at home

So far up to 58 per cent of those who completed the program met the clinical definition of recovery

We are thrilled to bring a proven program to our members that provides support and stability to help empower people to break the cycle of anxiety depression and hospitalisation You can read more about the program on page 25

Until next time

Gary Elliott General Manager GU Health

GMrsquos MESSAGE

Grand United Corporate Health Ltd (GU Health) ABN 99 002 985 033 GPO Box 2988 Melbourne VIC 8060

Inform is published by GU HealthThis magazine may not be reproduced in part or in full without the written permission of the publishers All expressions of opinion are opinions of the authors only and published on the basis that they are not regarded as representing the official opinion of Grand United Corporate Health Ltd (GU Health) unless expressly stated GU Health accepts no responsibility for the accuracy of any of the opinions advice representations or information contained in this publication and readers should rely on their own advice and enquiries in making decisions affecting their own health wellbeing and interest

Contact Us

Re-think Reduce Reuse Recycle

Post Reply Paid GPO Box 2988 Melbourne Vic 8060

Ph 1800 249 966

Email corporateguhealthcomau

guhealthcomau

17

Wersquove taken your feedback on board to be more environmentally friendly and to reduce the amount of hard copy mail that you receive Wersquoll soon be phasing out the

mailing of your claim benefit statements

To access your claims history at any time you can log onto Online Member Services at guhealthcomau

Cover image credit by photographer Steve Brown

The buzz

ANZAC DayWorld Immunisation Week 2016 - Closing the Gap on immunisationsDiseases that are vaccine preventable are responsible for 25 per cent of child deaths ndash 15 million children worldwide

Find out more at whointcampaignsimmunization-week2016event

May is Thyroid Awareness MonthThe national campaign supports good thyroid health and how to achieve it through being aware of symptoms and changes to the thyroid gland On Motherrsquos Day the focus is on pregnancy and thyroid awareness

For more details thyroidfoundationorgau

24-30APR

25APR

Motherrsquos Day Classic Walk or run for breast cancer research

Register here mothersdayclassiccomauregister

Food Allergy Awareness Week Australia has one of the highest reported incidences of food allergies in the world and the numbers are growing

Paint one nail to symbolise that one in 10 babies born in Australia today will develop a food allergy

For more information visit foodallergyawarecomau

8MAY

15-21MAY

Bowel Cancer Awareness Month 22 June is Red Apple Day a highlight of the month Red Apple Day promotes early detection of bowel cancer so it can be treated successfully and people can continue to enjoy life Apples are also a nutritious source of dietary fibre

For more information bowelcancerawarenessmonthorg red-apple-day

World IBD Day Australia has joined more than 40 countries across the globe in a unified effort to raise awareness of Crohnrsquos disease and ulcerative colitis inflammatory bowel diseases (IBDs) that affect over 75000 Australians and more than five million worldwide Read more about Crohnrsquos disease on page 18

Find out more crohnsandcolitiscomauworld-ibd-day

19MAY

World Blood Donor DayBlood transfusion saves lives and improves health but many patients requiring transfusion do not have timely access to safe blood

Find out where you can donate blood donatebloodcomau

Exercise Right Week Exercise Right is about inspiring people to live happier and healthier lives by empowering people to exercise right for who they are and their condition through inspiring stories and evidence-based tips and articles

Check it out exerciserightcomau

23-29MAY

14JUNE

End of financial year GU Health will be sending Private Health Insurance Tax Statements in the first two weeks of July Please check that we have your current postal address by logging into your Online Member Services at

guhealthcomau

30JUNE

If you have any questions about health insurance that yoursquod like us to answer email them to magazineguhealthcomau

Your health cover is all about you thatrsquos why we put you in control Online Member Services gives you the access to manage your membership at any time

How do I registerAll you have to do is visit our website guhealthcomau to register Yoursquoll need your membership number family name and date of birth to complete the online registration

In your Online Member Services area you can bull claim your eligible extras and medical services instantly through Flex-eClaim

bull check your claims history

bull review your benefit limits

bull confirm your membership and excess years

bull register for FastBack so we can pay your benefits directly into your bank account

bull add and update your contact and bank details

bull view your previous tax statements if yoursquove lost a tax statement yoursquoll be able to obtain another one here

bull re-order a lost or damaged GU Health Member Card

bull elect your rebate tier if this is an option under your corporate health plan

bull access important information relating to your cover including Your Cover at a Glance and Your Membership Guidelinesbull

Q How do I make the most of Online Member Services Toby Vic

QampA

Name Pesi Feki Position Member Relations Consultant Time with GU Health Two years

My role at GU Health involves I am responsible for the initial setup of our new and existing members as well as the ongoing maintenance of our memberships People who know me would describe me as Irsquod like to hope that it would be positive Being part of the GU Health team has impacted my wellbeing by giving me a job that is flexible and accommodating to my other interests I have outside of work I have a great work life balance I spend most of my time with my sister shersquos the only family I have in Australia so we live train and now work together My challenge for 2016 ishellip what makes me happy My favourite form of exercise ishellip I canrsquot narrow that down to one there are too many I am most inspired byhellip my family Each and every one of them plays a part in reminding me every day of just how blessed I am bull

If you need further information your Member Relations Team is here to help you Simply call us on 1800 249 966 with any questions you may have about your cover including your Online Member Services

FAVOURITE

5 mins with

FAVOURITE

Is it true

Does fat make you fatWe talked to Health Coach and Accredited Practising Dietitian (APD) Alicia Zaniewska from Remedy Healthcare to find out if eating fat actually makes you fat

The good news is you should eat fat

Health coach and APD Alicia Zaniewska advises not to fear fats Theyrsquore essential for good health if you make the right choices eat the right amount and beware of bad fats in disguise

ldquoFats are needed for good health particularly for absorbing antioxidants and vitamins for helping us to feel full taste flavour and for enjoyment of foodrdquo says Alicia

Therersquos been a strong focus on avoiding fats but we need the good ones ndash monounsaturated and polyunsaturated fats They can help to lower bad cholesterol maintain healthy blood pressure and reduce heart disease

Polyunsaturated fats

bull Oily fish including salmon sardines and tuna flax seed linseed walnuts chia seeds omega-3 enriched eggs soy and soy bean oil

Monounsaturated fats

bull Olive oil avocados some nuts including cashews almonds and peanuts

How much fat should we eat

Approximately 20 to 35 per cent of your total kilojoules per day should come from

fat but no more than 10 per cent from saturated fats

A guide for cooking is up to one teaspoon of unsaturated oil per person per meal And less than two grams of saturated and one gram of trans fats per 100 grams of packaged food

Replacing saturated and trans fats with unsaturated ones rather than avoiding fat altogether is recommended by the Heart Foundation

ldquoUnsaturated options are the best bang for your buck for health benefitsrdquo

Saturated fats are solid in room temperature and liquify when heated sources include bull fatty cuts of meat and processed

meat like salamiTrans fats are mostly found inbull manufactured processed and

deep fried junk foods such as pies pastries cakes and biscuits

Uncover bad fats in disguiseSome foods appear healthy like kale chips however if the first three

ingredients listed are fat or oil you should avoid them

ldquoItrsquos better to make your own kale chips with a light spray of olive oilrdquo

Itrsquos not mandatory to label trans fats unlike saturated ones So check for lsquohydrogenatedrsquo or lsquopartially hydrogenated vegetable fat or oilrsquo which trans fats are often hidden as

Mass produced goods have a longer shelf life due to trans fats and preservatives Trans fats are chemically changed but they still act like saturated fats in our body which can increase the bad and decrease the good levels of cholesterol

ldquoIf we take in more energy (kilojoules) than what our body needs this will be stored as fat To maintain a healthy weight we need to match the energy we consume from food and drinks with the energy that our body uses up each dayrdquo

Maintain a healthy weight with a balanced diet emphasising vegetables lean proteins and meat alternatives wholegrain carbohydrates and a moderate intake of unsaturated fats such as olive oil for salad dressing

Donrsquot be scared of fats if you eat the right types and amounts they wonrsquot make you fat but will help you maintain a healthy balanced diet bull

We should most of the time eat unprocessed and natural foods

FEATURE

At a comprehensive medical one of the components is a stress test To do this yoursquore placed on a treadmill that gets progressively harder until you canrsquot walk or run any further

Why is this called a stress test

Because exercise can place significant stress on your body And sometimes that stress is more than you can bare

Letrsquos talk about stress When yoursquore threatened in any way your body needs to respond in fight or flight mode It decides how stressful the situation is based on the information you have (for example the things you see and hear) and on stored memories such as

what happened last time you were in a similar situation If your body decides the situation is stressful it activates the hypothalamus which is at the base of the brain This initiates a chain of events which ultimately leads to your adrenal glands (located on top of the kidneys) secreting cortisol

In acute situations this process serves a purpose It can save your life But when you experience physical or emotional stress over extended periods of time (chronic stress) it takes its toll on your body This continued activation of the nervous system can impact almost every system of your body including your ability to sleep and the way you store fat

Is stress making you fat

Stress can lead to weight gain it has been proven to lead to increased appetite Studies link cortisol injections (remember cortisol is secreted by the adrenal glands when yoursquore stressed) with increased appetite sugar cravings and weight gain1 Cortisol also mobilises fat cells and aids adipocytes (baby fat cells) to grow up into mature fat cells2

Exercise as stress

As mentioned at the beginning exercise is essentially a stress on your body Like emotional stress it causes the release of cortisol But not all forms of exercise are created equal One study showed

Is exercise stressing you outExercise is a stress on your body As with emotional stress it causes the release of cortisol Here we explore how not all forms of exercise are created equal

Words Gretchen Masters

that low intensity exercise reduced cortisol levels while moderate and high-intensity exercise sessions both caused a significant increase in stress on the body3 Which is great in short bursts but can be detrimental if yoursquore constantly exercising at high intensities or if yoursquore doing so when you are already affected by chronic stress

Studies show that increased cortisol levels suppress your immune system which leaves you more susceptible to the cold that is being passed around the office It also inhibits bone formation which can reduce bone density over time Loss of libido loss of menstrual cycle and difficulty conceiving are also associated with high cortisol levels4

The solution

Itrsquos time to tune into your body and strike the right balance The benefits of moderate and high-intensity exercise are too great to list here So therersquos no need to give up your Cross Fit regime or your daily jog just yet

For those of you who are still contemplating joining the gym donrsquot be deterred Therersquos simply too much evidence proving the overwhelming benefits of exercise bull

Gretchen Masters is the founder of Spring Fitness and a regular contributor to Inform

Sleep on itSleep deprivation has also been proven to lead to weight gain Eve Van Cauter director of the Sleep Metabolism and Health Center at the University of Chicago summarises studies proving that people who donrsquot get enough sleep

bull Have increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satietyfullness hormone)

bull Consume about 300 calories a day more than when they are well-rested

bull Snack more and do less physical activity5

References1Epel E R Lapidus B McEwen et al Stress may add bite to appetite in women a laboratory study of stress-induced cortisol and eating behaviorPsychoneuroendocrinology 26 37-49 20012Tomlinson JW amp PM Stewart The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue Hormone and Metabolism Research 34 746-751 20023Hill EE Zack E Battaglini C Viru M Hackney AC Exercise and circulating cortisol levels the intensity threshold effect Endocrinol Invest 31 587-91 2008 4Ulf Lundberg ldquoStress hormones in health and illness The roles of work and genderrdquo Psychoneuroendocrinology Vol 30 Iss 10 1017ndash1021 5WFMY News ldquoSleep-Deprived People Eat 300 More Calories A Dayrdquo Chelsi Zash wwwarchivedigtriadcomnewsarticle1678791Sleep-Deprived-People-Eat-300-More-Calories-A-Day

Tips to help you strike the right balance between fitness and health

Incorporate at least one rest day and another gentle exercise day each week Gentle exercise could be low-intensity fitness (like walking gentle swimming or a scenic cycle) a restorative yoga class stretching at home or tai-chi

Manage your stress by eating well and sleeping sufficiently then cortisol levels are less likely to spiral out of control

Know when to say lsquonorsquo If yoursquore feeling stressed and frustrated it may be tempting to go for a run to let off steam But you might benefit more from a gentle walk in the fresh air to slow your body down Different people respond in different ways try it and see how you feel

Be consistent If you regularly train at moderate to high-intensities the stress response will reduce overtime So that sprint session you do tomorrow will cause less cortisol release than it did this time last year

FEATURE

Let stress go and calm the busy mind In the jungle of modern life we often work long hours with hectic schedules competing for time for exercise family friends and to complete longer lists of things to do So how do we avoid succumbing to stress

Words Emma Brown

Positive psychologist Sarah-Jayne Whiston says that humans find it difficult to let stress go and calm down quickly after a stressful period But there are simple exercises that help you do just that

Work well by checking in and chilling out

Our minds bounce from one idea to another often filling us with anxiety known as the lsquomonkey mindrsquo1

Next time yoursquore feeling pressured and occupied with stressful thoughts from a looming deadline or a conflict

in the workplace stop and note whatrsquos around you

Observing five things like a coloured wall chair desk a tea cup and poster is a mindfulness exercise which helps you to come back into the present moment and calm the lsquomonkey mindrsquo

Humans can get caught up in thinking about the past lsquoI wish Irsquod done thatrsquo and focus on what went wrong at work and how to alleviate it

By stopping and paying deliberate attention to the present this allows you to check in to not get caught up in the

past nor concerned about the future The psychologist advises setting reminders such as a timer on your phone or a sticker on your laptop to prompt you to do this mindfulness exercise at work

ldquoI recommend trying to cultivate more of a mindful way of being at work which is a key skill for life in generalrdquo

Meditation is really about where you place your attention or focus Meditating using a mindfulness exercise is a practical way to bring your focus to the present moment and an effective tool to cope with stress long term

ldquoAll we have is the here and now not the argument last night nor the deadline at the end of the dayrdquo

The benefits of mindfulness exercises include a calmer mind more clarity and awareness decreased heart rate and blood pressure says Sarah-Jayne

A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present This also helps to keep a perspective of whatrsquos worthy to focus on

Note the three WWWrsquos

Notice things around you to be grateful for and savour them Check in and note (the three WWWrsquos) lsquoWhat went well for me todayrsquo

What did I achieve

What was a good thing that happened

What did I handle well better than before

It can be as simple as lsquoI was able to breathe in and out well todayrsquo By focusing on things that are working well such as positive relationships it helps when something isnrsquot going well so next time you can find a way through it says Sarah-Jayne

Lions and tigers and bears oh my

The characters in The Wizard of Oz increased their stress when they navigated the cowardly lionrsquos jungle by repeating their fears lsquolions and tigers and bears oh myrsquo

Mindfulness techniques can help you to avoid doing this to practice letting

work stresses go and cultivate an attitude where you mindfully leave work at work This also helps to avoid globalising an issue such as by making your whole life about a conflict at work

ldquoI see a lot of fear from work and deadline pressure our demanding work lives donrsquot seem to be getting easier so when you leave work donrsquot take it home Prioritise your time off to reflect and experience stillnessrdquo

Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there when they depart the building

Or if you do take work home such as checking emails or finishing a report set a boundary lsquoIrsquoll work till 7pm then stop I wonrsquot check my emails after thatrsquo

Putting in more hours causes you to not get enough sleep and be less

productive ldquoDonrsquot find an excuse as to why you canrsquot stop after that deadline - turn your phone offrdquo

Cool down to avoid burnout

Sarah-Jayne works with executives and creative professionals with highly demanding careers who are constantly in a state of drive

They have a drive to work harder make more money and work hard at the gym too When yoursquore constantly in a state of drive you can easily burnout she says

1

2

3

We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair

How to go from red to blue

If for example yoursquore working late getting up at 5am for adrenalin pumping

exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature

You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne

Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present

Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus

As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2

The blue circle is the incentive and resource focused system where

we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper

The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected

The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious

Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull

References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model

Compassionate mind approachThe three circles model

Incentive resource-focusedWanting pursuing

achieving and consumingActivating

Drive | excite | vitality

Content | safe | connected

Non-wanting affiliative focusedSafeness-kindness

Soothing

Anger | anxiety |disgust

Threat-focusedProtection and safety-seeking

Activatinginhibiting

IN FOCUS

Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics

Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1

The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery

Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1

ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)

The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue

is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded

If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says

We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do

Going back to basics

Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North

America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2

Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth

Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull

Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children

Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool

References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235

Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation

Words Emma Brown

FEATURE

Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope

When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body

Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections

Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet

ldquoAvocados are really good in autumn

theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes

Starting your day

Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser

Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress

Nutrients which can combat stress

Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy

greens including spinach and kale are excellent sources the darker the better

Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides

ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17

Chill out by cooking with healing herbs

Basil helps to calm the nervous system down and mint is cooling and calming

Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant

rich carbohydrates which also stabilises blood sugars

Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg

Soothe inflammation

Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice

Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes

Make calming snacks

Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress

You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious

Eat your smallest meal at night

As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime

If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26

Need help to sleep

Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull

To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life

Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books

Vitamin E to boost the immune system

bull almonds avocado sunflower seeds and green leafy vegetables

Magnesium to relax muscles

bull leafy green vegetables including spinach and kale

bull beans and nutsbull wholegrains such as brown

rice and whole wheat bread

Omega-3 fatty acids to keep cortisol levels from spiking

bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds

Herbs can alleviate stress symptoms

bull mint and basil are calmingbull rosemary can soothe

headachesbull turmeric helps lower

inflammationbull cumin and cardamom are

relaxing

Herbal teas and warm drinks aid sleep

bull chamomile lavender and lemon myrtle leaf teas

bull add nutmeg to warm drinks

Antioxidant and nutrient rich carbohydrates helps your body cope with stress

bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u

What to eat when yoursquore feeling stressed

Method

1 Preheat the oven to 180degC and line a baking tray with baking paper

2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine

3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat

4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly

5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form

6 Remove from the oven add the coconut flakes and bake for a further five minutes

7 Remove from the oven and cool

8 To serve place in a bowl and top with almond milk It also tastes great on its own

9 This granola keeps for four weeks in an airtight container in a cool dry place

Preparation 10 minutes

Cooking time 35 minutes

Serves Approx 4

Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home

Ingredients

300g (1frac12 cups) quinoa or brown rice flakes

90g (frac34 cup) chopped walnuts

75g (frac12 cup) dried cranberries

3 tablespoons sunflower seeds

2 tablespoons pepitas (pumpkin seeds)

2 tablespoons almond flakes

1 tablespoon flaxseeds

frac12 teaspoon ground cinnamon

frac12 teaspoon freshly grated nutmeg

60ml (frac14 cup) coconut oil

60ml (frac14 cup) rice malt syrup or sweetener of your choice

frac12 teaspoon alcohol-free vanilla extract

15g (frac14 cup) coconut flakes

almond milk to serve

Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom

ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo

GF DF VWF

Recipe and image from Eat Yourself

Beautiful Supercharged Food by Lee Holmes rrp $35 published by

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

1 tablespoon extra virgin coconut oil

4 salmon fillets (skin and bones removed)

frac12 onion diced

2 garlic cloves chopped

1 celery stalk diced

frac12 teaspoon curry powder

1 litre (4 cups) chicken stock

2 turnips peeled and cut into 25 cm cubes

1 teaspoon dried parsley

1 cup additive-free coconut milk

Celtic sea salt and freshly cracked black pepper to taste

fresh flat-leaf (Italian) parsley or micro parsley to serve

GF DF SF

Method

1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked

2 Set aside until cool enough to handle then flake into pieces

3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent

4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft

5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly

6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)

7 Season to taste garnish with fresh parsley and serve

Serves Approx 4

This satisfying anti-inflammatory dish is a great way to get your omega-3s

Recipe and image from Heal Your Gut by

Lee Holmes rrp $2995 published by Murdoch

Books

The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several

gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking

TOPTIP

WF

Salmon chowder

A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue

Words Sarah-Jane Collard

FEATURE

Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications

Coeliac disease

According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders

Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy

Australians both men and women of all ages

Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home

after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo

The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo

This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too

Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo

Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo

While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo

Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants

Crohnrsquos disease

Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men

People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo

Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups

Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked

about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l

After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo

References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis

She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo

Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I

was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo

Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point

FEATURE

If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson

To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz

ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo

There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls

Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a

maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health

The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day

Where to massage

Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side

Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine

ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo

You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says

Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep

ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo

Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home

ldquoYour 70-year-old self will thank yourdquo

DIY massage equipment includes hands elbows broom handle foam roller and tennis balls

The art of self-massage

Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home

Do it yourself massage tips

Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)

The rectus femoris runs from the pelvis and attaches below the knee

Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle

Thumbs are a common tight spot as we use them often when texting typing and driving

Roll a broom stick up and down and side to side on the neck muscles at the base of the skull

These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches

Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side

Move up and down the roller to find and release tight spots

Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull

Also roll and rock from side to side around glutes (buttocks) to release tender points

Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor

Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around

Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages

This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm

ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo

13

2

4

5

6

7

From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder

To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l

FEATURE

Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery

Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1

Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being

in nature is so beneficial including improving mood and alleviating stress

When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says

ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo

Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors

How many benefits and how often you need to go into nature to receive them differs for different people

ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp

Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests

How long will the benefits last

Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly

ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo

To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone

ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo

Wilderness tonic

Various studies have proven the benefits of nature to promote healing Research

shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp

A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2

In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3

As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4

Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress

ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo

Relationships bloom in nature

According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says

Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces

A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion

Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4

ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible

decisions and having more adult conversationsrdquo4

Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl

Tips to be more green

bull Instead of going to the local cafeacute for lunch have a picnic outside with friends

bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration

bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants

bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce

bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer

References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing

FEATURE

When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery

Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community

Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch

He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs

ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew

The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment

ldquoThe more we talk about mental health the more we will break down the stigmardquo

The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home

The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1

Remedy Healthcare - a subsidiary of

Filling the gap in mental health treatment

References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)

MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life

Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2

Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering

ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo

The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l

With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression

Olympic gold medallist and guest speaker at the program launch Matthew Mitcham

FAVOURITE

Get appyCheck out these apps designed to help you deal with stress and anxiety

1

Buddhify $799

Description Termed as the mindfulness app for modern life

Allows you to

bull access over 80 guided meditations

bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more

bull track your progress

Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day

Use it on your iPhone iPad and iPod touch

2

Ambiance $449

Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe

Allows you to

bull access over 3500 free soundsbull create your own personalised

playlists

Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient

Use it on your iPhone iPad iPod touch and AndroidTM

3 Sleep Cycle alarm $199

Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested

Allows you to

bull analyse and track your sleep patterns over time

bull measure the quality of your sleep

Suitable for Those who want a better understanding of their sleep patterns

Use it on your iPhone and AndroidTM

4 I can be anything $449

Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear

Allows you to

bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity

bull increase your concentration capacity

Suitable for People interested creating a positive mindset

Use it on your iPhone and Google Play

iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc

Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information

Call 1300 949 144 and mention GU Health to claim your discount

comauonsport

regreg

Member BenefitsA GU Health membership means more than just quality

health cover You can also access a range of exclusive

discounts through our Member Benefits Partners

If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau

Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication

FAVOURITE

Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport

For more Member Benefits

guhealthcomau my-membership member-benefits

Visit onsportcomau and use the discount code 20GU120

Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes

Visit avilacomau Discount code GU15OFF

Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach

Go to vieactivewearcom Discount code GU_Active

THERErsquoS MORE

Are you registered for Online Member Services

Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau

Your health cover is about you thatrsquos why we put you in

control Online Member Services gives you the access

you need to manage your membership

You can make a claim check your claims history and

benefit limits plus much more

All you have to do is visit

guhealthcomau to register

08 Working it out Simple ideas for workplace fitness programs

CONTENTS

FAVOURITESFEATURES

08 Is exercise stressing you out Tune into your body to get the balance right

10 Calm the busy mind How to be mindful to check in and chill out

14 Calming foods to alleviate stress Boost your immunity and soothe your body

18 A silent disease What is coeliac and Crohnrsquos disease

20 Master the art of self-massage Learn how to relax and release tight muscles

22 Go green to relax and recover Explore nature to boost your mental and physical health

25 Filling the gap in mental health treatment An innovative telephonic program

04 The buzz

06 5 mins with

06 QampA

07 Is it true

13 In focus

16 Recipes

26 Get appy

27 Member Benefits

14

10

08

22

20

CONTENTS

Until next time

GMrsquos MESSAGE

Contact Us

Ph 1800 249 966

guhealthcomau

17

The buzz

24-30APR

25APR

8MAY

15-21MAY

19MAY

23-29MAY

14JUNE

guhealthcomau

30JUNE

QampA

FAVOURITE

5 mins with

FAVOURITE

Is it true

FEATURE

Exercise as stress

The solution

FEATURE

Words Emma Brown

What did I achieve

1

2

3

Soothing

IN FOCUS

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

CONTENTS

Until next time

GMrsquos MESSAGE

Contact Us

Ph 1800 249 966

guhealthcomau

17

The buzz

24-30APR

25APR

8MAY

15-21MAY

19MAY

23-29MAY

14JUNE

guhealthcomau

30JUNE

QampA

FAVOURITE

5 mins with

FAVOURITE

Is it true

FEATURE

Exercise as stress

The solution

FEATURE

Words Emma Brown

What did I achieve

1

2

3

Soothing

IN FOCUS

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

The buzz

24-30APR

25APR

8MAY

15-21MAY

19MAY

23-29MAY

14JUNE

guhealthcomau

30JUNE

QampA

FAVOURITE

5 mins with

FAVOURITE

Is it true

FEATURE

Exercise as stress

The solution

FEATURE

Words Emma Brown

What did I achieve

1

2

3

Soothing

IN FOCUS

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

19MAY

23-29MAY

14JUNE

guhealthcomau

30JUNE

QampA

FAVOURITE

5 mins with

FAVOURITE

Is it true

FEATURE

Exercise as stress

The solution

FEATURE

Words Emma Brown

What did I achieve

1

2

3

Soothing

IN FOCUS

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

QampA

FAVOURITE

5 mins with

FAVOURITE

Is it true

FEATURE

Exercise as stress

The solution

FEATURE

Words Emma Brown

What did I achieve

1

2

3

Soothing

IN FOCUS

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

FAVOURITE

Is it true

FEATURE

Exercise as stress

The solution

FEATURE

Words Emma Brown

What did I achieve

1

2

3

Soothing

IN FOCUS

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

FEATURE

Exercise as stress

The solution

FEATURE

Words Emma Brown

What did I achieve

1

2

3

Soothing

IN FOCUS

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

The solution

FEATURE

Words Emma Brown

What did I achieve

1

2

3

Soothing

IN FOCUS

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

FEATURE

Words Emma Brown

What did I achieve

1

2

3

Soothing

IN FOCUS

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

What did I achieve

1

2

3

Soothing

IN FOCUS

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

Soothing

IN FOCUS

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

IN FOCUS

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

Words Emma Brown

FEATURE

Starting your day

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

Soothe inflammation

Make calming snacks

Need help to sleep

relaxing

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

Method

Serves Approx 4

Ingredients

GF DF VWF

Murdoch Books

Cranberryand walnut

granola

RECIPES

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

Ingredients

frac12 onion diced

GF DF SF

Method

Serves Approx 4

Books

TOPTIP

WF

Salmon chowder

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

FEATURE

Coeliac disease

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

Crohnrsquos disease

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

FEATURE

Where to massage

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

13

2

4

5

6

7

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

FEATURE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

Wilderness tonic

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

FEATURE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

FAVOURITE

1

Buddhify $799

Allows you to

2

Ambiance $449

Allows you to

playlists

Allows you to

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

comauonsport

regreg

FAVOURITE

THERErsquoS MORE

Date post:	28-Jul-2016
Category:	Documents
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Inform Magazine - Issue 26

Documents