Health Support Blog

11 Favourite Resources For Practicing Yoga At Home.

Thu, 16 Aug 2012 02:03:00 GMT

Jess Ainscough - The Wellness Warrior

GUEST POST BY SUSANA FRIONI.

When it comes to practicing and learning about yoga (especially in the early days of your journey) I highly recommend immersing yourself in a room full of other people while being guided by an awesome yoga teacher.

And by an awesome yoga teacher, I mean the kind of yoga teacher that intuitively knows when you need a little extra encouragement to push your edge some more or when you need a gentle reminder to back off in the moments you start to overdo it. I also mean the kind of yoga teacher who is able to adjust your pose to correct your alignment when you’re really off the mark or simply be able to give you a healing massage to help you relax deeper.

But not all of us are able to practice yoga at our favourite yoga studio and therefore are not able to be guided by an awesome yoga teacher in person. Maybe their timetable offerings don’t suit you. Maybe a yoga pass isn’t possible with your existing budget. Or maybe you live in a remote area where yoga studios don’t even exist.

Either way, this doesn’t mean you have to miss out on getting your yoga on. There are so many valuable resources out there for you to practice at home that I thought I would share with you some of my favourites.

ONLINE YOGA CLASSES

Provided you have access to the internet you’ll be able to access these classes. All you really need is your own yoga mat and a sacred place to practice at home, preferably somewhere where you won’t get interrupted.

1. YogaGlo.com – Free trial for 15 days then $18/mth
You can search for the right yoga class by style, level, teacher and duration which I personally think is really awesome. Also, if you are new to yoga then definitely check out the “Beginner Center”. Here you will find an introductory series to a variety of yoga styles which will prepare you for all of the level one classes. Plus, if you want to dive deeper into the yoga philosophy or just get extra guidance with specific yoga poses, you can do that too at YogaGlo.

2. Yogis Anonymous LIVE – some free preview classes otherwise $15/mth
Live streaming classes with world renowned yoga teachers all in the comfort of your own home. You can choose classes based on teachers, level and duration.

3. YogaVibes.com – Free trial for 15 days then $20/mth or $200/yr.
An online collection of yoga classes featuring awesome yoga teachers and a comprehensive yoga library.

4. MyYogaOnline.com – $9.95/mth or $89.95/yr
Another awesome online collection of yoga classes featuring awesome yoga teachers.

YOUTUBE YOGA CHANNELS

The bonus with YouTube yoga classes is that they are free!

5. Tara Stiles – Free
Tara Stiles is the Founder of Strala Yoga in NYC, the author of Yoga Cures and Slim Calm Sexy Yoga, and is Deepak Chopra’s personal Yoga Teacher. If you ask me, she is one super cool yogini who is deeply rooted in generosity. Simply head to her channel if you’re looking for mini yoga routines that you can do anywhere at anytime.

7. Yoga Journal – Free
Lots of free videos here from yoga routines to breakdowns of yoga poses.

YOGA E-COURSES

8. Marianne Elliott’s 30 Days of Yoga Courses – $100
These courses are brilliant! Once you fill out a questionnaire, Marianne will recommend a practice (or two) for you. Once you choose which practice you want to do, you’ll have access to it in a variety of formats (video, audio + text) so you can download it to whatever device you prefer. On top of that you receive daily guidance from Marianne herself to help you on your 30 Day Yoga journey. Plus you can connect with a community of people who have done the 30 days or are doing the 30 days. And to top it off, Marianne has a variety of 30 Days of Yoga editions such as Beginners 30 Days of Yoga, Yoga for Busy People and 30 Days of Curvy Yoga.

YOGA DVD’S

One of my very good friends loves practicing yoga from a DVD. In fact, there are a group of them who meet weekly at the local town hall and practice yoga together from the DVD. I personally have never bought a yoga DVD but if I did I would start with these…

9. Sean Corn’s DVD collection

10. Kathryn Budig DVD collection

11. Shiva Rea’s DVD collection

If you have any other yoga resources you love to learn from be sure to mention them in the comments below.

Author bio: Susana Frioni is a Life Coach, Vinyasa Yoga Teacher + Studio Coordinator based in Brisbane inspiring + empowering people to take the journey inward to heal + transform their lives. In her experience there is nothing more ecstatic + liberating than following your deepest truth + living it wholeheartedly. Susana is also the creator of Selfish For 27 days, an online program where women shamelessly put their health + happiness first.

Floss or die

Wed, 16 May 2012 22:59:00 GMT

In Good Measure, Authors of the wellness and health blog

Children with same-sex parents the focus of health and wellbeing study

Thu, 10 May 2012 04:24:00 GMT

Julia Medew, Brisbane Times

If you ask Ruben Tuazon-McCheyne why he doesn't have a mother, he will give you a very direct answer.

Image: Jason (left) and Adrian Tuazon-McCheyne with their son Ruben. Photo: Angela Wylie

''I have two dads,'' he says, as if to question why you would even ask.

For the six-year-old boy who was born to a surrogate mother in the US, his family story is as simple as that.

He has two fathers who love him dearly and he knows the woman who gave birth to him, but she is not one of his parents.

Ruben, a bright grade-one student from Brunswick West, is one of a growing number of children of gay parents in Australia. As far as his fathers Jason and Adrian Tuazon-McCheyne know, he is a happy and healthy boy who is developing well.

But to be sure they are giving him their best, the couple are participating in what is hoped to be the world's largest study of children belonging to same-sex attracted parents, including bisexual and transgender people. The Australian Study of Child Health in Same-Sex Families aims to investigate the physical, mental and social wellbeing of 750 children belonging to about 500 parents. It will involve surveys and interviews to score the children on a large range of measures.

Lead researcher from Melbourne University, Dr Simon Crouch, said although there were likely to be thousands of children with same-sex attracted parents in Australia, very few local studies had ever looked at whether their family circumstances affected their wellbeing and when they had, they were small. Furthermore, he said most studies of such children had been done in northern European countries and the US and they tended to focus on children of lesbian mothers at the expense of those belonging to gay men, bisexuals and transgender people.

While judges presiding over family court matters and others have raised fears that children of gay parents may be more vulnerable to psychological and behavioural problems and disturbed sexual development, psychologists say no rigorous studies have shown this to be the case. Despite these findings, Dr Crouch said a small Australian study had raised concerns about bullying of such children in 2001, sparking interest in whether discrimination and stigma could negatively impact on the mental and social wellbeing of these children. He said most families with same-sex attracted parents he knew could recount an episode where a health practitioner or a teacher had made an ignorant or derogatory comment that contributed to stigma. ''It can be as simple as a school form that comes home asking for a mother's name … right through to verbal abuse. There are people on TV all the time saying it's not the right environment to raise children in,'' said Dr Crouch who works in the Melbourne School of Population Health.

Research from overseas also suggested children whose parents were open about their situation fared better than those who grew up with secrecy about how they were created, he said.

Jason Tuazon-McCheyne, 42, said he and Adrian, 39, had encountered people's disapproval and were offended by brands such as ''mother's choice'', but took many steps to protect their son from any stigma that could be felt. Among other things, they sent Ruben to a school where other children of gay parents went and were open about their relationship when meeting new people. ''Whenever we're out in public or in new situations and introducing ourselves, we always proactively 'out' ourselves by saying something like 'Hi, I'm Jason, this is Adrian and we're Ruben's fathers' so there is complete ownership of our family structure,'' he said.

''We know some people might have a problem with it, but if you say something like that, most people will not be rude to your face … there needs to be no shame or embarrassment.''

Dr Crouch invited people to contact him about the study and said he hoped it would provide important information about these children so parents and others coming into contact with them could learn how to support them. ''These are all pertinent areas of research to explore in Australia, particularly now given the current political climate in relation to Australian same-sex families,'' he said.

What do you think about same-sex parents? Do studies such as these help to investigate the impacts of social stigmas?

Fusion Fitness

Wed, 18 Jan 2012 23:59:00 GMT

Women's health and fitness Australia

Just when you thought they couldn’t think of anything that hasn’t already been done, along comes a new spin on exercise.

Image: Get an Intense Workout with Pilates-Meets-Boxing Classes. Source: http://www.dailycandy.com/los-angeles/

Introducing fusion fitness, where disciplines as diverse as kickboxing and yoga, aerobics and Pilates, combine to form a new style of exercise that makes for a more effective, results-driven workout.

As implausible as it sounds, marrying the benefits of popular exercise styles is more than just a fad. Combining two totally different types of exercise helps the body develop more strength, agility, balance and coordination than a single exercise discipline.

Australia is a pioneer in fusion fitness. Locally trained Pilates and yoga instructor Louise Solomon combined both disciplines into ‘yogalates’ over 10 years ago. Her classes are wildly popular and have been introduced in major UK health club chains.

The industry has exploded and now offers a range of unique exercise classes combining the benefits of martial arts, swimming and meditation just to name a few. The key is to combine disciplines that complement each other, making it possible to offer a single program that delivers the benefits of both traditional exercise modes.

This new trend is helping many women to break the routine that comes with exercising on a daily basis and have more fun. And as we all know, if it’s fun, we’re far more likely to stick with it in the long run.

You may be surprised at some of the popular ‘marriages’ created by fusion fitness – who would’ve thought the serenity of yoga poses complement the high energy of a kickboxing workout?

What’s more, fusion fitness is limited only by your imagination. If you’ve got two or more activities you love but aren’t sure how to put them together to maximise your results, chat with your PT or a fitness expert to help combine the best of both worlds.In the meantime, check out the most popular forms of fusion fitness.

Hoop dance yoga

Hoop dance yoga is a combination of yoga, dance, meditation and overall bodywork. Harking back to your childhood, hooping involves the spiralling movement of a hula hoop using your core.

The rocking motion of the sacrum (tailbone) – a feature of most yoga styles – helps to stimulate full body relaxation, calms the nervous system, releases endorphins, increases circulation to the pelvis and clears the energy centres of the body.

Although hula hooping is commonly associated with kids play, it can be a demanding workout. Moving your body helps to massage the muscles and stimulate energy centres and acupuncture points. Hoop dance yoga can help strengthen core stability and help you to find inner calm after a busy day.

Piloxing

Piloxing is a brand new format of fusion fitness that combines boxing with Pilates.

Similar to cardiolates, Piloxing combines a slow-moving exercise with a more aggressive form of training.

Piloxing is a brand new format of fusion fitness that combines boxing with Pilates. Similar to cardiolates, Piloxing combines a slow-moving exercise with a more aggressive form of training.

Although it may sound like an unlikely marriage, Olympic boxer Andre Ward utilised this form of training to assist him in winning gold at the 2004 Olympic Games.

The benefits of Pilates include increasing your strength and core stability, while boxing helps to increase your heartbeat, oxygen circulation and kilojoule burn. Interestingly, the two disciplines are quite similar when it comes to breathing patterns and spacial awareness.

When did feeding ourselves become so complicated?

Mon, 12 Dec 2011 06:23:00 GMT

Jess Ainscough - The Wellness Warrior

We need food to live. It’s pretty safe to say that this has always been the case. Way, way back in the day, even before the invention of sliced bread, our ancestors fed themselves to stay alive. They knew what to eat, when to eat and how to eat. They didn’t rely on nutritionists, dieticians, scientists, journalists or marketing hype to tell them what to chow down on; they just understood that certain things are made to be eaten and certain things aren’t. They used their common sense and intuition to guide them from the garden or the market to the kitchen. Then something strange happened. Food was no longer just food. Instead, food became the sum of all of its nutritional parts. Suddenly we needed a whole new vocabulary just to understand how to feed ourselves. We needed a science-type person to accompany us to the supermarket just so we could decipher between items that are fit to put in our gobs and items that aren’t. Whole food was out and antioxidant-, carbohydrate-, fibre-, protein-, phytochemical- and fat-content was in. We became a nation obsessed with nutrition. But did it make us any healthier? Funnily enough, no. Quite the opposite, actually. Puzzled? Turns out many of us are.

Michael Pollan, journalist and author of the best-selling In Defense of Food, describes the ideology around our thinking about food as ‘nutritionism’ – a pseudo-scientific way of looking at food. According to Pollan, nutritionism reduces food to its nutritional parts. We clever humans discover that a certain nutrient does wonders for our bodies and we try to isolate it, extract it and mass reproduce it. Take carrots, for example. Carrot is contains a highly beneficial nutrient called beta-carotene. Science guys got hold of this knowledge and decided to hunt down the beta-carotene in the humble carrot, extract it and make supplements out of it. They were a little bummed when they discovered that beta-carotene supplements were a poor-man’s nutrient in comparison to eating a whole carrot. Why? We haven’t yet figured out everything that goes on in a carrot. Vegetables in their whole form house a galaxy of nutrients, enzymes and other goodness that work together to deliver amazing benefits to your body.

Nutritionism also divides the world into good and evil, demonising certain nutrients while enshrining others. This would kind of make sense if the list of ‘good’ guys and ‘bad’ guys weren’t forever changing on us. Remember the days when protein was considered ‘bad’ and carbohydrates were ‘good’? Now it is the opposite. Thanks to Dr Atkins and his classmates, carbs are often wrongly accused of being evil. We may be clever enough to figure out that some carbs are bad for us, but we often forget that not all carbohydrates are created equal. The same goes for fat. The low-fat campaign began in the early 1980s and is just starting to fade out now. You know what else started around the early 1980s? The obesity epidemic and the rise of type-2 diabetes! Clearly, the science around these nutrition claims was not very sound. As soon as we were told to avoid fat at all costs, we began gorging on anything that was labelled as ‘low-fat’ and ‘fat-free’. Never mind the amount of sugar and refined carbohydrates that were taking its place and seeing us spiral into serious health decline.

Butter was another victim of the ‘low-fat’ campaign. Sure, butter is an animal fat and you should by no means use it as a condiment on everything, but it is a heck of a lot better than margarine. We now know that trans fats, as found in margarine, are lethal and responsible for many diseases. On the other hand, people have been successfully eating butter for around eight or 10 thousand years.

Cyndi O'Meara
Nutritionist Cyndi O’Meara is another voice I respect whole-heartedly. She wrote the brilliant book, Changing Habits Changing Lives. What I love about Cyndi is that she prescribes whole foods, and does everything she can to warn us about the ramifications of the modernised food system.

“When we put 80 additives into a prepared meal (just read the ingredients on a packaged food), how could we possibly know the ramifications on what it does to our body. The mind boggles at the stupidity of the food, science and sickness industry,” writes Cyndi. “Don’t be part of the experiment. Realise that nurturing your body with real foods free from chemicals and additives is the best thing you can do for your health and nuturing.”

Nutritionism undermines our instincts. This modern, western style of eating has made us forget that we have things like culture, tradition and in-built common sense to tell us what we should and shouldn’t be eating. As Michael Pollan puts it, “People have eaten very well for thousands of years before they even knew what an antioxidant was, and they can do it again.”

What are we to do? Forget all of the lingo and stick to the basics. Eat foods that are as close to their natural state as possible and good health will follow. Weight loss will be a given. If it can sit in your pantry for years and not go bad, don’t eat it. If it contains ingredients that you can’t pronounce, don’t eat it. If you pick up something that your great-grandmother wouldn’t recognise as food, don’t eat it. It is that easy. By eating local, organic, fresh whole foods you can’t really go wrong. Your body is designed to eat food from the ground and if you feed it accordingly it will reward you by carrying you through a long, healthy and happy life.

What do you think about nutritionism? I’d love to hear your thoughts on the topic.

Jess Ainscough is The Welness Warrior, in pursuit of perfect health, mind, body and spirit. Read more by following her on Facebook or Twitter.

10 tips for summer confidence

Wed, 12 Oct 2011 01:03:00 GMT

Health and Wellbeing, Ninemsn reports

Release those endorphins

On top of getting bikini ready and looking great for summer, exercise is also about feeling your best. Quite simply: exercise releases endorphins, and endorphins make you happy.

Power it up

Still brushing with a manual toothbrush? Do yourself a favour by switching to the sonicare power brush, which can assist to remove more plaque and help brighten up your smile.

Try the Philips Sonicare FlexCare +, $229 RRP.

Eating for confidence

Instead of eating the foods that give you that instant 'tiramisu' (directly translates into 'pick-me-up') or drastic diet overhauls, choose the foods that provide long-term benefits to your body. Lisa Renn, author of Body Warfare says that with eating, there are many shades of grey. "Diet thinking tends to promote inflexibility — things are right or wrong, good foods or bad foods — and life is not like that."

Instead, continue eating lean meats and get plenty of fruit and veg. And nothing yells summer like seafood, a great source of nutrients.

Drink up!

Water has indisputably become the universal symbol of healthy living, and it's no wonder why. Dermatologists and doctors alike recommend drinking water for better-looking skin and a more youthful appearance. Afterall, water not only hydrates you, but flushes out toxins from our bodies.

And isn't everyone more confident with beautiful, clear skin?

Hair, be gone

Despite being permanent hair reduction rather than permanent hair removal, this really is a gem. If you'd squirm at the sight of hair anywhere but your head, laser hair removal will give you the confidence for years to come.

Imagine never having to shave again? Now that's something to smile about. Try: Laser hair removalist specialists Laser Clinics Australia.

See you later, Cellulite

Few women are lucky to escape the burden of cellulite-laden legs but a whopping 90% of us will have cellulite at some point in our lives. While an agreed-upon solution remains unknown, it's agreed that regular exercise and healthy eating can lessen your chances of further damaging your body. Some topical products claim to temporarily treat cellulite by smoothing dimpled skin.

Try: Silhouhette refining cellulite cream available from Guinot

Getting skin ready

Exfoliating and moisturise for silky smooth skin. If you don't have the time to exfoliate and moisturise daily, aim for once a week. If you're going to be out in the sun, look for products that have SPF for sun protection and aloe vera for its soothing qualities.

Fake it

Once you've exfoliated and moisturised, faking your tan is an easy way of becoming summer-ready in a matter of minutes. The beauty of tan is that it makes you look slimmer, giving you that added confidence when you bare your bikini body. You can choose the intensity of the tan colour (usually either a light glow, medium bronze or a deep tan) as well as pick from the product type (foaming products, creams or sprays).

Try: Self Tanning Cream for Face & Body (150ml) from Thalgo, $39.00 Thalgo

Be sun smart

Unlike the Mediterranean sun, the harsh rays downunder are particularly damaging to our skin. Throw your tanning oil in the bin and invest in broad spectrum sunscreen like SPF30+. Remember to reapply every two-to-three hours to avoid sun burn and the awful skin peeling that comes after. By protecting your skin, you'll not only help prevent cancer but keep your skin looking younger longer. Try: Jurlique's Sun Lotion SPF 30+, $70.00 available from Jurlique Australia.

Highlight your hair

Did you suffer from boring hair syndrome this winter? Perhaps you were content with a dull colour that matched the weather more than your mood? Lighten your hair by a shade or two this summer and get that instant confidence that comes with a subtle change to your appearance.

While it may not seem important, a happy outlook is a healthy outlook. What steps towards a healthy lifestyle do you adopt during summer?

10 things you can claim on Medicare

Wed, 21 Sep 2011 04:55:00 GMT

By Larraine Sathicq, Body and Soul

We all know Medicare will cover costs such as GP visits, public hospital stays and annual eye tests, but did you know you may be able to use your Medicare card to help pay for your chiropractor, dentist or midwife?

If you suffer from a condition that has lasted, or is predicted to last, for six months or longer, you may be eligible for Medicare assistance under the Chronic Disease Management (CDM) scheme.

Chronic conditions covered include:

• Asthma
• Diabetes
• Depression
• Arthritis
• Stroke
• Cancer
• Heart disease
• High blood pressure

According to the Department of Health and Ageing, eligible patients must have a chronic (or terminal) medical condition, which requires complex care that is being managed by a GP under strategies known as GP Management Plans and Team Care Arrangements. These strategies allow most patients to be referred by their GP for up to five Medicare rebateable allied health services a year.

The Medicare rebate for the allied health services is currently $50.95 per visit to each of the practitioners a patient is referred to, with out-of-pocket costs counting towards the patient’s Extended Medicare Safety Net.

This means that although the amount you can claim on the spot is limited, once you’ve spent $1157.50 ($578.60 if you have a concession card) of your own money within a calendar year, Medicare will cover 80 per cent of any further costs for the rest of the year.What can you claim?

1. Exercise physiology
"Your doctor may send you to an exercise physiologist if he wants you to increase your physical activity and there may be some risks involved. These may include diabetes,heart problems or stroke [risks]," explains Dr Ronald McCoy from the Royal Australian College of General Practitioners.

Moderate exercise is always okay, he adds, but some people require a more intense level of activity. An exercise physiologist can determine the risks and devise an exercise plan to suit your needs.

2. Dentistry
Medicare’s Chronic Disease Dental Scheme (CDDS) provides up to $4250 in benefits over two calendar years for people with a chronic medical condition and complex care needs whose oral health is impacting on their general wellbeing. To be eligible for the CDDS, patients must have a GP Management Plan and Team Care Arrangements in place and must be referred to a dentist by their GP.

The government has recently announced it intends to close the CDDS at the end of the year in order to make more funding available for the Commonwealth Dental Health Program, so these rebates may be changing next year. However, the Senate has twice prevented closure of the CDDS.

3. Musculoskeletal treatments
People who suffer from conditions that affect mobility may benefit from musculoskeletal therapies, Dr McCoy says. Medicare will cover physiotherapy, chiropractic and osteopathy if your doctor and healthcare team add it to your CDM treatment plan.

4. Podiatry
If you have a chronic condition that affects the health of your feet, Medicare offers a rebate for podiatrists' fees as part of the CDM scheme. "This is especially important for people with diabetes, who should see a podiatrist regularly," Dr McCoy advises.

5. Pyschological treatment
Eligible patients requiring psychological therapy can take advantage of the Better Access to Psychiatrists, Psychologists and General Practitioners plan through the Medicare Benefits Schedule initiative.

Currently, patients with a mental health condition, which has been diagnosed by a medical practitioner, may be eligible to receive up to 12 individual allied health services and 12 group therapy allied health services per calendar year. Psychologists, occupational therapists and social workers are accredited to deliver such services. From November 1, eligible patients will be able to receive up to 10 individual allied health services and 10 allied group therapy services per calendar year.

6. Dietetics
Medicare does offer a rebate for such fees and your doctor may advise seeing a dietitian if you have a condition that is affected by nutrition. "This may include diabetes, heart disease or weight issues," Dr McCoy says.

7. Midwifery
Medicare rebates are available to women who receive private midwifery care, but only if their midwives are working in collaboration with medical practitioners and at present these agreements are rare.

Under such a scheme, midwives can provide antenatal care and delivery in a hospital (including a hospital birthing centre). They can also offer postnatal care in the first six weeks and refer omen to specialists and request certain pathology and diagnostic services under Medicare.

8. IVF
The government provides Medicare funding for a range of assisted reproductive technologies, including in vitro fertilisation (IVF). Services for infertility treatment include planning and management, and a range of treatment options, such as super-ovulated and natural cycles.

9. Weight-loss surgery
Medicare benefits are payable for clinically relevant professional services rendered by approved practitioners. There are Medicare items that provide benefits for gastric-banding procedures, performed laparoscopically or by open surgery, on patients considered to be morbidly obese.

Medicare does not cover the cost of the gastric band itself, only the specialist and anaesthetist fees.

10. Occupational therapy
"An occupational therapist can help with any condition that impacts on activities in daily life and requires learning self-management,"

Dr McCoy says. "Recipients might include people who have had a stroke or carers of people with dementia"

For more information call 132 011 or visit www.medicareaustralia.gov.au

30 Tips For 30 Days (Part 1 – Exercise Tips)

Wed, 27 Jul 2011 06:15:00 GMT

By The Herald Sun's ExtraWell Editor - Daniel Hoy

1. Buy some scales.
If you have a lot of weight to lose, buy a set of scales. Some trainers advise you not to use scales, but if used properly they can be a valuable tool. They help give you a starting point and can keep you motivated. If you decide to use them, make sure you weigh yourself at the same time every day.

2. Start an exercise diary.
Plan your week, preferably one day off out of seven. The rest of the week you should alternate between cardio and weight bearing exercise.

3. Push ups rock.
In order to lose weight you need to build lean muscle, the more lean muscle the quicker your metabolism. Push ups are a great way to build strength and muscle. Do as many as you can, then mark down the number, that is your goal for the next day.

4. Move quicker.
By adding some speed session to your cardio you’ll burn more energy. This does not just mean running, if you walk add some hard walking to your nightly strolls. See our interval training program here

5. Find something you love.
Go back to a childhood sport you enjoyed, join a basketball, or netball team. Then at least one night a week your exercise is taken care of, and it’s fun.

6. Buy a pedometer.
It's a great way to motivate yourself to walk more. You'll find yourself keeping an eye on how many steps you have taken that day. If you give yourself a target, such as 10,000, you'll find yourself trying to find ways to reach that number. Parking at a train station farther down the line and walking to your stop is a good way to get in a few extra steps.

7. Join an exercise group.
Exercising in a group has several benefits. You surround yourself with like-minded people and the topic of conversation will revolve around weight loss and exercise. Being in a group trying to lose weight motivates you. It's easy to give up an exercise program if you're doing it on your own - in a group you're letting others down, not only yourself.

8. Stay motivated.
Picking the right form of exercise and starting slowly is the way to keep your motivation high. Setting goals and writing them down will help keep you on the straight and narrow. You are more likely to be successful if you have something to aim for.

9. Get the family involved.
Working out as a family unit makes it fun, and helps you stay motivated. Remember running around with the kids after work counts, it’s all burning energy.

10. Take the stairs.
Take the stairs when you would normally use the lift. It all adds up.

11. Start a walking group.
In your lunch hour at work catch up with a few workmates and head out for a walk, maybe even try a walking meeting instead of sitting around in the office for half an hour.

12. Pick an event.
It’s easier to motivate yourself to train if you set a goal. Choose a fun run, swim or bike ride and start training.

13. Plan an active holiday.
Head to the snow with the kids, or enjoy a weekend hiking, or hire some bikes and go for a bike ride. Making exercise fun and part of your everyday life means it seems like less of a chore.

14. Walk more.
On any drive less than ten minutes, if practical, walk or ride your bike. You’ll save on petrol and get some exercise.

15. Take up swimming.
Once a week head to your local pool and swim a few laps. It’s low impact on your body so it’s unlikely you’ll get injured, and it’s a great way to tone your upper body.

For more great tips on losing weight, eating well and getting fit visit FitYou.

Do you have any exercise tips to share?

A day with the Dalai

Mon, 20 Jun 2011 01:37:00 GMT

Jess Ainscough - The Wellness Warrior

As far as map status goes, the Sunshine Coast is pretty small. And it's not often we have big-name people swinging by our region (unless you count Jimmy Barnes who seems to hold residency at the Nambour RSL). So you can imagine how excited folks of the Sunny Coast were when it was announced that the Dalai Lama was coming to town for a day. They were so excited that his event sold out in a jiffy and I missed out on tickets. But then, by some wonderful stroke of luck (or persistent manifesting), a friend of a friend came to me with two spare tickets. We were on!

Last Thursday my boyfriend and I packed up some juices and my food and drove to the tiny town of Eudlo. From there we caught a bus up to Chenrezig, the Buddhist temple in Eudlo, waited in super long toilet lines and braved the 4000-strong crowd just to get a glimpse of His Holiness. It was totally worth it though. Even if the wafts of body odor did overpower the smell of the Tibetan food, and even if I did end up sitting next to a dude who felt the need to brag about how much Buddhist knowledge he had (he was following the Dalai around on his tour of Australia). It was all worth it, just to see the holiest of holy men in person.

Once the Dalai Lama took to the stage to greet his thousands of fans, you could literally feel his enlightened presence. After forgoing the comfy lounge that was waiting for him on stage, so that he could stand in a spot where he was visible to everyone, the Dalai did his thing. He gave a speech about happiness, health, compassion, kindness and peace. Stand out words of wisdom included insights into why a healthy body cannot be achieved without a healthy mind, that companionship is vital to optimal health, how humans weren't designed to be perfect, and how external changes cannot bring you internal peace - happiness can only come from within. All of this was punctuated with cheeky commentary and joyous chuckles from the holy 14th Dalai Lama. He seems like the kind of guy who could make any dinner party a blast.

Something I found really interesting was how he explained that over the years, technology is always changing and evolving, but our minds essentially remain the same. Just look at how fast Apple brings out iPods. We are more advanced with our thinking, but the make-up of our minds is essentially the same as it was when we were created. This unbalance creates stress, and chronic stress creates unhappiness and illness. So in order to stay well and be happy, we need to tend to our minds. We need to help calm them with practices like meditation. You are what you think. I read somewhere the other day that the Dalai Lama meditates for an hour a day, but if he has got a really busy day ahead of him, he will meditate for two.

When asked what his views are on the current state of the environment and the destruction caused by modern wars, his answers were clear, realistic and, most importantly, optimistic. He isn't just some Buddhist monk who sits in solitude high up in the mountains. He is totally in touch with real-life, modern issues, and he has solutions that make you nod your head, smile and say, "Wow, it really is so simple". Modern man just loves to complicate things. According to the Dalai, it all comes down to compassion. If we all were to cultivate true compassion for one another and for the planet we live on, the future would look very promising in deed. His Holiness firmly believes this is the way things are moving. I sure hope he is right.

Check out this post I wrote last year on what the Dalai has to say about these times of contradiction.

Have you seen the Dalai Lama in person before? Do you have a favourite quote of his you can share?

Positive quote for the day: "Remember that sometimes not getting what you want is a wonderful stroke of luck." – The 14th Dalai Lama

Sitting is Killing You!

Thu, 12 May 2011 01:28:00 GMT

Medical Billing and Coding

Every so the Health Portal team circulates office emails. Emails of goodwill, emails to provide humour, even the odd chain email. And then, occasionally, we recieve an email that doesn't provide us any comfort and gives us plenty to think about! Medical Billing and Coding have achieved this with their latest email on the dangers of sitting.

All working in full time desk jobs, this email made us question how much of our day we spend seated and what toll this is taking on our bodies.

We thank the team from Medical billing and Coding for their latest blog.

Via: Medical Billing And Coding

8 tips for beating a headache naturally

Mon, 07 Mar 2011 02:20:00 GMT

Jess Ainscough - The Wellness Warrior

Too many of us reach straight for the packet of Panadol as soon as signs of a dreaded headache begin to show. Whether its because we're simply too busy to be weighed down by the burden of a headache or because its just too easy to pop a pill, many of us don't bother to stop, think about why we have a headache in the first place and then try out some natural remedies. Masking your symptoms by constantly popping pills is a dangerous act. Not only are headache drugs totally toxic to your system, but failing to address the real cause of your headache a will do nothing to prevent it from returning.

A headache is your body's way of telling you something is up. Maybe you've been indulging in too many of the wrong foods or you've been working yourself like crazy and you're running on stress? The best way to deal with a headache is to listen to what it is trying to tell you and act in a way that is kind to your body and your mind.

A few simple tips for dealing with a headache the natural way:

1. Keep a headache diary:
By keeping a diary, you will be able to notice patterns and find clues that point to what seems to be responsible for your headache. Also, rate them on a zero-to-three scale of intensity: no headache, mild headache, moderate to serve headaches to incapacitating headaches. Start to look at what food you are eating. Many foods can trigger headache. To help find out which foods bring on your headaches, make notes about what you eat and drink each day. A headache usually occurs three to 12 hours after eating a trigger food, so look back as far as 24 hours before the headache occurred to see what might have caused it.

2. Change up your diet:
Certain foods like aged cheese, red wine, processed foods, salty foods, chemical-laden foods and foods that are high in bad fats can increase your tendency to suffer from headaches. On the flip side, a clean diet that is high in fresh, organic veggies, fruits, whole grains, nuts and seeds will lessen your chances.

3. Drink some water:
Dehydration is one of the most common causes of headaches, so go and pour yourself a nice big glass of clean water. Only drink the best quality water available to you though. Click here for more on that.

4. Try some DIY acupressure:
Like its ancient Chinese relative acupuncture, acupressure, focuses on certain points on the body to promote healing. Acupressure relies on fingertips to do the probing. For general pain of headaches, here is a two-handed treatment:

1. With one hand, press the shallow indention in the back of the head at the base of the skull.

2. Simultaneously, with the thumb and forefinger of the other hand, press firmly into the upper hollow of the eye socket, right where they straddle the bridge of the nose and meet the "t" of the eyebrow bridge. Press softy at first, then more firmly and hold.

Administer for three to five minutes (for an average headache). Repeat as needed throughout the day. If your head is pounding, use your fingertips to push on the very top of your skull. Using this technique will help to relieve pressure and pain associated with a tension headache. Press the area for 30 seconds three times in a row while breathing deeply.

5. Aromatherapy:
Sandlewood, peppermint, eucalyptus, lavender, and a wide assortment of other natural essential oils can be used to reduce, if not completely eliminate headache pain.

Add a couple of drops of peppermint oil to a carrier oil like olive, sweet almond or coconut and rub it on your temples. Make a compress by putting five drops of lavender essential oil in cold (or warm) water. Soak a soft cloth in the solution and drape it over your forehead or neck. Add five drops of your chosen oil to the water in the top of an oil burner and lie down while you enjoy the aroma.

6. Clear your head:
Step away from your computer, go outside and breathe in some fresh air. Go for a walk along the beach or somewhere else that is close to nature.

7. Meditate:
Calm your busy mind by taking time to meditate. Sit somewhere quiet, clear your thoughts, focus on your breathing and spend about 15-30 minutes just being content with your own silent company. Click hear for more on mindfulness meditation.

8. Do an enema:
Believe it or not, but doing a coffee enema is one of the fastest and most effective ways to find relief from a headache. By flushing toxins from your liver you are directly addressing one of the main causes of a headache.

Want to know what type of headache you have? The crew at Body + Soul have explained the different types of headaches and how you can avoid them.

Do you have any more tried and tested natural headache remedies?

Positive affirmation for the day: I live each moment of my life with value and purpose.

Jess Ainscough is The Welness Warrior, in pursuit of perfect health, mind, body and spirit. Read more by following her on Facebook or Twitter.

The healthy shopper’s guide to buying non-organic food

Thu, 24 Feb 2011 04:41:00 GMT

Jess Ainscough - The Wellness Warrior

It's pretty safe to say that if it were a financially viable possibility, almost everyone would choose to eat organic food. Am I right? Thought so. You don't count, Colonel Sanders. For some of us, stocking our fridge and pantries with organics is already a top priority; while others find it difficult to justify the extra spend. If you fall into the latter category, you will probably yell obscenities in excitement over the news I'm about to share with you. The wonderful people at the Environmental Working Group (EWG) have created two lists, dividing common conventional foods into those that are heavily sprayed with chemicals (The Dirty Dozen) and those that receive minimal toxic sprays (The Clean 15). In other words; foods that you can get away with eating from the supermarket and foods that should only be eaten organic. According to EWG, you can lower your pesticide consumption by nearly four-fifths by avoiding the 12 most contaminated fruits and vegetables and instead eating the least contaminated produce, according to EWG calculations.

"We recommend that people eat healthy by eating more fruits and vegetables, whether conventional or organic," says Ken Cook, president and founder of Environmental Working Group. "But people don't want to eat pesticides with their produce if they don't have to. And with EWG's guide, they don't."

So, if you're not willing to commit to a 100% organic shop just yet, splurge on the items from the nasty side of the list and you can still pat yourself on the back for easing yourself into your new healthy lifestyle.

The Dirty Dozen (from worst to best)
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Capsicum
8. Spinach
9. Kale
10. Cherries
11. Potatoes
12. Grapes (Imported)

The Clean 15 (from best to worst)
1. Onions
2. Avocado
3. Sweet Corn
4. Pineapple
5. Mangos
6. Sweet Peas
7. Asparagus
8. Kiwi
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet Potato
15. Honeydew Melon

Click here for a printable shopper's guide.

This info comes in handy when you're agonising over whether it's worth sacrificing pretty things for healthy things. However, if you are really keen to only feed your temple with clean, nutritious, sparkling food then it is a good idea to gradually build up the amount of foods you buy from the organic market. Even if a conventional item hasn't been heavily sprayed, it is not grown in organic soil and therefore is nutritionally impotent compared to its organic cousins. Click here to learn more about buying organic on a budget.

Positive affirmation for the day: Today I will release old habits of pessimism and cynicism, and choose to be grateful.

What is the best style of yoga for you?

Wed, 16 Feb 2011 03:14:00 GMT

Jess Ainscough - The Wellness Warrior

Bare with me while I'm completely biased for a moment: Yoga is the best form of exercise ever. Before you get all shirty and alert the writing police, hear me out while I put forward an argument to support my claim.

When you practice yoga, you are exercising, stretching and meditating all at the same time. You can tone your body and raise your heart rate while at the same time calming your mind. Yoga improves your posture, increases your body's intake of oxygen, and enhances the functioning of the respiratory, digestive, endocrine, reproductive and elimination systems. It also has a wonderful anti-ageing effect. As we age, our muscles tend to stiffen, creating more pressure on the joints. Regular stretching will prevent this gradual stiffening and joint deterioration. What other form of exercise offers you all of that?

A form of open-eye meditation, yoga's effects on your emotions are equally beneficial. It calms the mind, attunes us to the environment and helps with insomnia caused by mental restlessness. Yoga also works to unite the split between the body and the mind. So much healing is going on when you hit the yoga mat.

The best part about yoga is that there are so many different types out there so chances are you will be able to find one that suits you and your level of fitness. Most classes are suitable for beginners right up to the more experienced yogis.

Here is a brief run-down of the most-popular practices:

Hatha: Usually more slow-paced and gentle, Hatha provides a good introduction to the basic yoga poses.

Iyengar: This style of practice is most concerned with bodily alignment. Iyengar usually emphasises holding poses over longer periods.

Vinyasa: Vinyasa means breath-synchronized movement. This tends to be a more vigorous style based on performing a series of poses in which movement is matched to the breath. Vinyasa can also be called Vinyasa Flow due to the way it flows from one posture to the next.

Ashtanga: Ashtanga is a fast-paced, intense style of yoga. A set series of poses is performed, always in the same order. Ashtanga is physically demanding because of the constant movement from one pose to the next (also called flow).

Power yoga: Power yoga describes a vigorous, fitness-based approach to Vinyasa-style yoga. Most Power yoga is closely modelled on the Ashtanga style of practice, but unlike Ashtanga, Power yoga does not follow a set series of poses. There is an emphasis on strength and flexibility.

Kundalini: Kundalini is the combination and science of breathing, specific postures, chanting, mudras, meditation and relaxation, which rid the body of negative 'patterns'. Poses in Kundalini are held much longer and done with powerful breathing techniques.

Bikram: Often called hot yoga, Bikram is practiced in a room heated to 40 degrees. The heat helps to warm muscles, which allows you to work deeper in a shorter amount of time, seeing results faster. Heat takes the trauma out of stretching, heals and helps prevent injuries. It also promotes sweating, which assists the detoxification process using the body's largest organ, the skin. Click here for more on Bikram.

What form of yoga is your favourite? What do you love about it?

Positive affirmation for the day: Today I will be true to myself and my own needs, whether anyone agrees with me or not. I have the courage to follow my own inner voice.

Jess Ainscough is The Welness Warrior, in pursuit of perfect health, mind, body and spirit. Read more by following her on Facebook or Twitter.

Minister receives report to tackle negative body image

Fri, 20 Nov 2009 03:12:00 GMT

Minister receives report to tackle negative body image

Minister for Youth Kate Ellis today received an important report to help the Australian Government address the growing problem of negative body image amongst young people.

The Proposed National Strategy on Body Image was developed by the National Advisory Group on Body Image, which was appointed by Ms Ellis in March this year.

The group is chaired by former Cosmopolitan Editor Mia Freedman and the eleven members include model and television producer Sarah Murdoch, Girlfriend Editor Sarah Cornish, youth representative Amanda Scott and Butterfly Foundation Founder Claire Vickery.

“Negative body image is a serious problem that affects the lives of many young people – both men and women,” Ms Ellis said.
“Self-esteem, confidence and resilience are so important to growing up happy and healthy and we want to give that precious gift to all young people.

“Young people rated body image as their top concern in Mission Australia’s National Survey of Young Australians in 2007 and at third in 2008. It can’t be ignored.

“This report will guide us on how we can work in partnership with industry, parents, the community and young people to stem this unhealthy epidemic,” Ms Ellis said.

The report encourages advertisers, the media and the fashion industry to promote more positive body image messages.

The report includes a Voluntary Industry Code of Conduct on Body Image which recommends using healthy weight models, realistic and natural images of people and disclosure when images of people have been digitally manipulated.

The report also recommends building resilience in young people through a focus on peer interactions, parenting, and the role of schools and community groups.

“I thank the members of the Advisory Group for their dedication to producing this valuable work. I’ll consider the recommendations and their implementation.”

As part of the report’s release, a workshop involving ACT high school students was held at Parliament House today.

The workshop encouraged students to think about how body image can be tackled in schools and in the online environment, particularly through social networking sites.

For further information and a copy of the report visit the Proposed National Strategy on Body Image page on youth.gov.au.

BNIT and Qld Health improving HR services

Thu, 19 Nov 2009 23:05:00 GMT

BNIT Director, Lynne Foley, and Queensland Health Senior Director Human Resources (HR), Russ Wilde, recently presented
35 Queensland Health HR practitioners with a Certificate of Congratulations at two celebratory dinners held in Brisbane.

BNIT Principal Consultant (Training and Development) Julie-Anne Standfield said the events, organised and funded by Queensland Health, commemorated the achievement of the Queensland Health employees who attained a Certificate IV in Human Resources.

The events concluded two highly successful contextualised pilot programs, which were jointly coordinated by Ms Standfield and Queensland Health’s Renee Shea, and were delivered by BNIT teachers Kathryn Bryce and Nick Martin.

The programs were developed in consultation with Queensland Health HR specialists and focused on the unit requirements of the Certificate IV in Human Resources qualfication, as well as the Queensland Health HR Competency Development Framework.

“The Queensland Health HR Practitioners’ Network commissioned BNIT’s Public Sector Training Unit, managed by Faculty of Health and Education Operations Manager Kathy Bannister, to deliver a program that would enhance the quality and consistency of HR services in Queensland Health,” said Ms Standfield.

“The programs were also directed at strengthening the skills and abilities of the participants as well as maximising the employability of individuals completing the qualification.

“Each pilot program was delivered over three two-day face-to-face workshops where units were clustered to meet the requirements of the Queensland Health HR Competency Development Framework, which include professional capability, business acumen, relationship management, change facilitation and strategic capability.”

The workshops were supported by three video conferences focussing on the program assessment.

“The two trial programs have been delivered over the last six months so that review opportunities and improvement strategies can be immediate in order to establish a smooth operation for future delivery in 2010,” said Ms Standfield.

“The participant and client feedback from both pilot programs has been excellent.”