Wellbeing

Mens Wellbeing Support

The Best Foods for Cleansing Your Liver

8th Feb 2017 – Food Poisoning Issues – As a consequence of getting food poisoning & its extreme debilitating impact I found an article by a lawyer Bill Marler. He’s the managing partner of Marler Clark, dubbed ‘The Food Safety Law Firm’, & has won more than $600 million in compensation claims for his clients since 1998. Read here “A food poisoning expert reveals the six foods he never eats“. Its advice is worth thinking about

11 Nov 2016 – Shingles. Apparently from 1 Nov 2016 free shingles vaccinations are available for all those aged 70-79.

16th Sep 2016 – Pulses  with Eric Roughton

10 June 2016 – Erica from Arthritis ACT spoke to us about Arthritis & the various forms of Osteoperosis. Go to Arthritis ACT for a wealth of information on these debilitating problems. Key items from Erica’s presentation

Support Sites for Men

EveryMan (was Canberra Men’s Centre) in the Griffin Building, 20 Genge Street in Civic serves as a single point of contact for many mens issues. Tel 6230 6999. Counsellor Ralph Southwell from here was also involved with the establishment of Melba Shed in 2008.

If you require immediate emotional help please contact either Lifeline on 13 11 14 or
Beyond Blue the national depression initiative on 1300 22 36 46

Canberra Emergency Accommodation Service (CEAS) which offers counselling and advice on where accommodation can be provided in the ACT and region. Contact CEAS on 6257 2333

Prostate Cancer Support Group – ACT Region Inc The group started in 1997 and comprises men who are survivors of prostate cancer and their partners. While members of the group do not provide medical advice they can help the newly diagnosed man, his partner and those concerned for his welfare to understand the treatment options available and how these options can be accessed. They can also provide perspectives on what may lie ahead after treatment has been undertaken. Views and information from our members can be obtained through attendance at one of our monthly meetings or by contacting individual members.

Informal monthly meetings at which about 25 to 30 people attend are held on the 3rd Wednesday of each month except in December. Membership is free and open to all. At meetings the exchange of information and provision of advice and support occurs through presentations, discussions and networking.

In the ACT and southern NSW region the group is active in promoting awareness about detection and treatment of prostate cancer. This is achieved through a range of activities including addresses to work groups and associations, information stalls at community and other events and advocacy on behalf of those affected by this highly prevalent disease. We maintain a library of print and audiovisual materials and send a monthly newsletter via email to over 100 people in the ACT and NSW.

UK Daily Mail assesses “Who is most at risk of getting prostate cancer? From the drinker to the diabetic, our expert gives his sometimes shocking verdict”

U.S. Panel Says No to Prostate Screening for Healthy Men One has to be totally dumbfounded by the decision of this US government health panel

3rd Oct 2014 – A member (Doug) advised us of his prostrate experiences where he used a urologist in Melbourne Tony Costello who uses the robotic method for prostate removal. He estimated with accommodation and travel costs to Melbourne his gross costs were around $18K and his net costs after rebates about $14-15K. Ouch! Still cheaper than $20K plus estimated by some others

The Driving, Ageing, Safety and Health (DASH) project is an NHMRC funded project. The project evaluates screening approaches & 600 older drivers will be followed for 2 years to evaluate how well a laboratory assessment & an on-road test predicts driving outcomes. Findings from this research project will enable health professionals & licensing authorities to assist in their decision- making regarding the fitness to drive of older adults. If you are interested in participating in this study & 1). Are aged 75 years or over; 2). Hold a current driver‟s license; 3). Are a resident of the ACT or surrounding NSW regions; 4). Have no known diagnosis of dementia.

Please contact DASH on [email protected] or on 61251457 / 61251456 to express interest. Brian Wells gave a short talk on losing a driver License as recently some members have had to stop driving. Brian is currently participating in DASH

Advance Care Planning

This is a way to help you think about, plan, talk about and share your thoughts and wishes about your future health care.

BeMyVoice web site was developed by Medicare Local (ACT). It provides material to help you think about, plan, discuss your thoughts and wishes about your future health care. Having made our Wills and established Powers of Attorney Jim thought he had all bases covered, but this was not so.

Advance Care Planning gives you a voice and a choice in future decision making if there comes a time when you are unable to make decisions about your care.

An Advance Care Plan in the ACT consists of:

  • an ‘Enduring Power of Attorney’ – a legal document to nominate a substitute decision maker (attorney).
  • a ‘Statement of Choices’ – a guidance document that covers a person’s wishes and choices around health care.
  • an optional ‘Health Direction’ – a witnessed legal document that gives competent adults the legal right to refuse or withhold medical treatment.

Forms covering these plans can be found on the Advance Care Planning ACT site

Each State and Territory have their own legislation on Advance Care Planning. Advancecareplanning.org.au includes information and forms for each State and Territory in Australia.

Various Welfare Support Services for those who are partially incapacitated

Whilst we were supporting John Arundel in hospital, Jim Grenfell provided the following:

Technical Aid to the Disabled ACT (TADACT) Many of our guys have some form of disability. This organisation provides all sort of assistance in the ACT

Mental Health Support

Jim also provided this information which wasn’t known

Mental Health The Crisis Assessment and Treatment Team (CATT) provides a 24-hour, seven day a week service used for assessment and treatment of mentally ill people in crisis situations. Call the CATT Mental Health Triage Service on 1800 629 354 (24 hour service) or (02) 6205 1065.

The Mental Health ACT Services Directory is your guide to the services available.

ADACAS (ACT, Disability, Aged and Carers Advocacy Service) They provides advocacy to people who have disabilities, are older and fragile and people who live with a mental illness or disorder. The advocate can assist in resolving complaints against service providers and government agencies that provide services to the public. Phone 6242 5060 or email. The ADACAS office is at: Suite 207, Block C, Canberra Technology Park, Phillip Avenue, Watson

The MoodGym training program Mark III – a self help site established by the School of Psychology at ANU. MoodGym an innovative, interactive web program designed to prevent depression. The site also provides a link to eCouch for people in need of more immediate assistance.

E-Couch – an online ANU self help service by the same people at ANU who produced MoodGym. e-couch is a self-help interactive program with modules for depression, generalised anxiety & worry, social anxiety, relationship breakdown, and loss & grief

Kellie Toohey Gave a Talk on How Exercise Can Assist Cancer Patients With Recovery – 28th July 2017

Kellie has visited the Shed several times most notably on Feb 26th 2016 when she and several students talked about their work at UC. About Kellie from her UC page

Kellie’s talk was officially titled “Exercise: The effects on Health Outcomes and CVD risk in Cancer Survivors

The following information is from Shed Newsletter #388 dated 4th Aug 2017

Kellie is an Accredited Exercise Physiologist who is an Assistant Professor of Clinical Exercise Physiology at the University of Canberra. She is also studying the final year of a doctorate, and so over the past few years has been heavily involved in research on the effects of exercise on cancer sufferers.

The Shed thanks Kellie for her interesting presentation, commends her on the fine work that she has done which will help so many people, congratulate her on almost finishing her doctorate, and looks forward to addressing her as ‘Doctor’ in the very near future.

We assure her that as a consequence of UC activities at the Shed over recent years, including this latest presentation, Shed members will involve themselves in more exercise than would otherwise have been the case.

Kellie was introduced by Don Gruber. Don, who is suffering from cancer, has been undergoing exercises under Kellie’s supervision, is an enthusiastic admirer of her skills and empathy.

Kellie began by explaining that she would speak on four topics: The University of Canberra; Cancer and exercise; Exercise recommendations; and Time efficient exercise protocols in improving the health of cancer survivors.

1. University of Canberra

Kellie’s enthusiasm about her university has no limit. She advised that the University of Canberra is regarded as being in the top 100 young universities in the world, that it has a 90% graduate employment record, and that its graduates have above-average starting salaries.

The university has a strong health focus. It already has excellent allied health-care training facilities in a well-appointed health ‘hub’. However, the university’s almost completed hospital will greatly increase the facilities. Included in the hospital are rehabilitation, aged car, and child care centres; residential facilities might also be built.

UC courses are very practical, and students are closely involved with the care of patients. U3A members are currently mentoring students on a volunteer basis.

2. Cancer and the Benefits of Exercise

Kellie displayed a table showing the frequency of new cancer cases diagnosed in Australia in 2016. The total diagnosed was 130,466. The present survival rate after 5 years is about 80%.

Of the cancer patients diagnosed over the past five years, approximately 600,000 are still alive and require medical treatment.

Many cancer patients also suffer from other diseases (comorbidities). In a Year 2000 survey, 1823 persons 58% self-identified as having at least one other disease.

Treatment of patients has side effects. CV fitness, muscle mass, and quality of life all fall, and depressive symptoms, fatigue (often for years) all rise.

(A member of the audience asked ‘How do we know when we are depressed?’  Kellie referred to such things as sadness, not getting pleasure out of the things we do, anxiety, and emotional stress. However, the important factor is the length of time we get such feelings; it is normal to feel down for short periods of time, but if such feelings last for weeks then depression probably exists.)

Exercise helps to overcome these problems, especially as there is lessening of the deconditioning caused by sedentary behaviour. Trials (including the voluntary running of mice) show that exercise can reduce tumour growth by 60% to 70%. However, more research is needed; that research needs to look at how much exercise and what types of exercise are optimal.

Potential exercise effects on tumour growth include:

  • Blood flow – chemo drugs can get into the tumour more efficiently;
  • Muscles produce chemicals that destroy tumour cells;
  • Natural killer cells (NKC) become more active; and
  • Adrenalin and IL6 rise.  Interleukin 6 (IL-6) is an interleukin that acts as both a pro-inflammatory cytokine and an anti-inflammatory myokine. In humans, it is encoded by the IL6 gene.)

Unfortunately, structured exercise is not yet commonly prescribed.

3. Exercise Recommendations

The Cancer Council of Australia recommends at least 20 minutes of moderate activity per day. There is a link at the bottom of this article to Cancer Council recommended exercises.

Medicine Australia recommends 150 minutes of moderate aerobic exercise per week, or an equivalent amount of high intensity exercise and two to three sessions of resistance based exercises.

A general rule is that more is usually better than less.

4. Kellie’s PhD Study – Time efficient exercise protocol in improving the health of cancer survivors

Kelly’s PhD work involved several studies. Some of these are outlined below.

One research project published in the International Journal of Health Sciences and Research (accepted September 2016) was ‘Do activity patterns and body weight change after a cancer diagnosis?’

Her aim was to determine what impact (if any) a cancer diagnosis would have on self reported activity levels and body weight.

From her sample of 90 patients (81 female, 9 male, mean age 41-50), she found:

For weight:  60% gained weight, and only 26% lost weight.

For activity patterns: In the 12 months post-diagnosis, cancer survivors report increasing their sleeping time and reducing their levels of vigorous and light physical activity (PA).

This may or may not be related to the increases in body weight.

Despite the message of the importance of PA during and after treatment for cancer, people tend to shift their activity patterns towards a more undesirable profile – Increases risk of recurrence and other chronic diseases.

It was known that high-intensity exercise (HIE) is gaining popularity as an effective and time efficient intervention for cancer survivors to improve health.

Another of her research topics was: High-Intensity Exercise Interventions in Cancer Survivors: A Systematic Review Exploring the Impact on Health Outcomes.

The aim of this study was to evaluate the effectiveness and safety of HIE interventions in improving health outcomes in cancer survivors.

Her method was to review other studies.

A search returned 423 articles, of which eight studies (including 507 participants) were included. A high percentage of the cancer survivors included in this review were diagnosed with either breast (25%), lung (23%) colorectal (10%) cancer.

HIE interventions of four to 18 weeks consisting of 15 seconds to four minute intervals of HIE were compared to a continuous moderate intensity (CMIT) protocol or a control group.

Significant improvements in the HIE intervention compared to the CMIT or control group were reported in VO2 max, maximal strength, body mass, body fat, hip and waist circumference.

Mixed mode interventions that included both aerobic and resistance exercise were most effective improving the fitness levels of cancer survivors by 12.45 to 21.35%.

Her conclusions were:

  • Participation in HIE interventions improved physical and physiological health related outcome measures in cancer survivors.
  • Given that HIE sessions require a shorter time commitment for cancer survivors; it may be a useful tool for those who are time poor.
  • There seems to be low risk in participating in HIE. However it may be appropriate for patients to be screened by a clinician prior to participating in this exercise modality.

Details of another study published in October 2016 “A pilot study examining the effects of low-volume high-intensity interval training and continuous low to moderate intensity training on quality of life, functional capacity and cardiovascular risk factors in cancer survivors

Aim: The aim of this study was to evaluate the effects of low-volume (LV) high-intensity interval training (HIIT) and continuous low to moderate intensity training on quality of life, functional capacity and cardiovascular disease risk factors in cancer survivors.

Methods

  • HIIT = 30 sec cycling at a HR 85-90% of predicted HR max followed by 60 sec active recovery x 7
  • Moderate = 20 minutes of continuous cycling at 50-65% predicted HR max
  • Assessments: Physical function, QoL, body composition, arterial stiffness.

Results were:

Significant improvements (time) were observed for waist circumference and white blood cell count; augmentation pressure (AP) and central diastolic pressure (CDP); overall quality of life and the quality of life subscales (physical, emotional, functional well-being).

Waist circumference decreased from pre to post intervention in the LVHIIT group

Conclusions were:

  • LVHIIT may have increased benefits in improving fitness levels and anthropometric measures and provide a time efficient.
  • Supervised LVHIIT and CLMIT can be safely carried out by cancer survivors.
  • Changes were seen in both LVHIIT and CLMIT groups in different variables, suggesting that the two types of intensities target different outcomes making it difficult to conclude if LVHIIT or CLMIT is better.
  • Cancer survivors will most likely gain the best benefits by incorporating both forms of training.
  • More research is required to understand the mechanisms by which these changes occur, so that clinicians can provide clinically relevant evidenced-based exercise prescription for cancer survivors.

Finally, where will Kelly’s research go to from here?

  • Specific guidelines for those with treatment effects (neuropathies, incontinence, fatigue etc)
  • Mechanisms involved in the changes; HRV, cortisol, brain (MRI) and heart (Echo) function
  • Guidelines given to patients at diagnosis
  • Specific programs in cancer centres for people going through treatment

References for those who wish to read more

From ABC Radio Canberra Fri 28th Jul 2017 a 16min audio podcast “High intensity exercise, working up a sweat, and chemotherapy may seem like an odd combination, but what began as a University of Canberra project has turned into an on-going exercise program to help people with cancer

Exercise for People Living With Cancer” a 56 page pdf document developed by the Cancer Council of NSW with input provided by Kellie Toohey

Pain Relief Support

TENS machines can provide great pain relief and assist in recovery from muscular and related injuries. Information on TENS is available on Wikipedia

Greg has used the Sportsmed Pro TENS device and found it helpful with healing muscular problems including tennis elbow and dmaged shoulder and arm from falling off a bike.This is made by Bio Electronics (now called ActivLife) who are makers of the ActivBody, SportsMed and SportsMed PRO line of products designed to help relieve muscle pain by generating electrical pulses that go through the body and help create enhanced blood flow in the relevant parts of the body. How does it work.? Well Transcutaneous Electrical Nerve Stimulation (or TENS) is the stimulation of your nerves via a tiny electrical current.  This electrical current is not painful in any way and provides just enough external stimulation to trigger the release of your body’s natural pain relief hormones, βeta-endorphins

Special Pain Relief Package – Shed member Ted Kell is the Canberra distributor for Hidow and has offerings of TENS machines called the ‘Pain Pod’ at a special price for Shed Members. Contact Ted directly on 0438 481 350 or email

Other Support Services

The seven essential health check-ups you need – from ‘The New Daily’

Royal Australian College of General Practitioners – Redbook Guidelines for preventive activities in general practice 8th edition

ACT Seniors Information Online can help if you are lost in maze of things

TravelScoot Max told us about this small Lithium Ion powerd scooter of about 16KG that can fold up and be put in a car boot and costs about $2,500.

A local supplier of Scooters is Scooters Australia Phone 6288 3538

Treatment of Burns This is more accurate than some of the internet wives tales sent around. If you want more, seek medical advice, or see NHS UK or Red X UK video or Royal Children Hospital Melb treatment of burns

Bowel Screening Kits – These can be arranged through Rotary – contact Ron Thomson 6258 4699

2014 12 05 – Margo Saunders, an independent health researcher presented a talk titled: ‘Here for a good time, not a long time – the challenges of preventive health for men’. It focused on the fact that men are less engaged than women in preventive health, and consequently suffer disproportionally from preventable diseases and conditions. So, here is Margo’s key message:

  •  Australian men are suffering and dying unnecessarily from diseases and conditions that are largely preventable;
  •  Men tend to take preventive maintenance seriously when it comes to their cars, their motorbikes and their workshop and garden tools, but not when it comes to their own body

There are a lot of theories about this; and if men are going to stand the best chance of living healthy and fulfilling lives, then we all need to do a much better job of understanding and bridging that gap between ‘men’ and ‘health’. It’s this last bit that’s really important: we need to know what will help men enjoy achieve and maintain an active, fulfilling life for as long as possible. One thing we can generalise about, though – because there is evidence which bears this out – is that, men’s attitudes towards health and health services generally tend to be quite different to those of women. There is also evidence, from Australia and other countries around the world, that one of the most powerful influences on how a man thinks and acts about health and illness is his sense of male identity – his concept of what it means ‘to be a man’. Here are a few interesting statistics:

  • Men’s life expectancy worldwide is shorter than women’s by nearly 6 years. The gap has actually been widening, to men’s disadvantage.
  • Life expectancy for Australian men is 80.5 years, which is 4.1 years less than for Australian women (84.6 years).
  • Only three other countries – Iceland, Japan and Hong Kong – have higher life expectancies for men.
  • More men than women die in every age group except the over-65s – and that is only because so many men die before they reach that age.

What health problems do men experience?

  • Some health problems affect men more severely than women, or in different ways. For example:
    • Men and women can experience different symptoms of heart disease and heart attack.
    • Men are more likely than women to have certain conditions, such as epilepsy and Parkinson’s Disease
    • Men are at higher risk than women for type 2 diabetes, and diabetes occurs at lower levels of obesity in men than in women.
    • Hip fractures are more dangerous for men: men who live at home are twice as likely as women to die within a year of having a hip fracture.
    • Men with hip fractures are also more likely than women to have more complications and have a longer stay in hospital. The doctors at Royal Adelaide Hospital who presented these findings believe that these men probably have underlying health issues which hadn’t not come to light before they were injured.
  • Top 5 causes of death for Australian males (2011):
    • coronary heart disease
    • lung cancer
    • cerebrovascular disease (eg, stroke)
    • prostate cancer
    • chronic lower respiratory disease
  • There are also differences between men and women in relation to some cancers.
    • By the age of 75, 44% of Australian men, compared to 30% of Australian women, will be diagnosed with some form of cancer.
    • Men are more likely than women to develop, and to die from several different cancers. These include cancer of the pancreas, stomach, lung, skin and bowel.
    • Men are less likely than women to take personal preventive action and less likely to have their cancers detected early.
    • For example, men’s higher rates of skin cancer have been linked to, inadequate use of protective clothing and sunscreen, and waiting too long to get a suspicious spot checked out.
    • Also, in the ACT and in every other state and territory, fewer men than women complete the screening test that is sent out as part of the National Bowel Cancer Screening Program. This is a free test for a very serious disease that affects more than twice as many middle-aged men as women. Concerns were raised in the ACT when breast cancer screening rates dropped to about 52% of eligible women – and yet the proportion of eligible men who take up the offer of free bowel cancer screening is about 36%.
  • Australian statistics show that men:
    • visit the doctor less often than women do;
    • have shorter visits; and
    • tend to go only when their condition is in its later stages.
  • Most men over the age of 40 have seen a doctor in the past year – but many men take pride in not having gone to the doctor in 10 years.
  • Although many people think of ‘men’s health’ issues as being related to the specifics of the male anatomy, these are actually no more than about 5% of all problems that men see GPs about.
  • Men make greater use than women do of community and residential mental health services and hospital emergency departments. However, only about 35% of men with mental health problems seek help for those problems.

Talk by David Wild from the Cancer Council on Fri 10th Aug 2012 David is the SunSmart Services Coordinator with the Cancer Council ACT. David gave an illuminating talk about protecting ourselves from the effects of UV radiation Most of what he talked about is on their web here. He also handed out a couple of key brochures which you can view and/or download ie: Know Your Skin BrochureHow Much Sun Is Enough ? More information from David’s talk as Geoff documented in Newsletter #144 is here

View todays UV index for CanberraAlso the Bureau of Meteorologiy UV Guide

AMSA Newsletter item says “A SKIN cancer awareness video aimed at older men has proved more effective than written information in prompting them to visit their GP, a study shows RESEARCHERS from the Qld Uni of Technology taught 900 Qld men, aged around 50 years, how to check for skin cancers, with half given a DVD and the others receiving only written information. Overall, 69 skin cancers were diagnosed through clinical skin examinations during the seven-month study period, with a higher proportion detected among the group receiving the video intervention. “We found that the men receiving the video intervention once they visited a doctor were more likely to receive a whole-body skin check than those receiving only written information,” said lead researcher Associate Professor Monika Janda.The video, featuring Australian cricketer Ian Healy, guides men through the self-examination process and urges them to ask their doctor for a clinical skin examination. Every year, in Australia skin cancers account for around 80 per cent of all newly diagnosed cancers. Between 95 per cent and 99 per cent of skin cancers are caused by exposure to the sun. How-to skin check video: http://www.youtube.com/watch?v=vtwTMAOV4n4

Dr Ian Sykes Men’s Health Session 27th Nov 2009 Ian provided the following key messages for us older folks to enjoy a long and healthy life style:

  • Don’t smoke – ever!
  • Make sure you have a good healthy breakfast
  • Exercise moderately – twice a week is enough
  • Maintain normal weight
  • Drink moderately – maximum 4 standards drink for men, 3 for women per day
  • Get 8 hours sleep a day
  • Exercise the brain as you get older – the key message is ‘use it or lose it’!
  • Keep your cholesterol levels under control – between 4.5 and 5.0 mmol per/L is normal. [CSIRO says if your cholesterol level is 6.5 mmol/L or greater your risk of
  • heart disease is about four times greater than that of a person with a cholesterol level of 4 mmol/L]
  • Maximum blood pressure levels before doing anything should not exceed 145/90
  • Increase your health awareness and undertake regular annual check-ups

Dr Ian Sykes Men’s Health Session 7th Oct 2011 Well, we are now more enlightened about our personal health and the things to watch out for as on 7th Oct we enjoyed hearing from Ian about a range of health concerns, in particular the “bad” and indeed the “good” aspects of Cholesterol in our system. Ian focussed on Cholesterol in our lives, stressing the importance of its role. While it is important to control the level of ‘bad’ cholesterol in our system, in itself it is essential for correct bodily function. Produced in the liver, Cholesterol performs just some of the following vital functions;

  •  Helps strengthen, build and maintain cell membranes transported in blood plasma;
  • Assists correctly functioning nerve cells, cell signalling and nerve conduction;
  • Is the basis of essential steroid hormones e.g. oestrogen, testosterone and adrenaline;
  • Synthesises vital Vitamin D (essential); and
  • Helps in the production of Bile acids (hence aiding solubilising fats in the digestive tract)

Ian explained that high levels of cholesterol in the blood can damage arteries and are potentially linked to such things as heart disease. However, Ian expressed his personal opinion that “the jury” is still out as to the long-term implications of lowering cholesterol beyond normal ranges, particularly in those people who may be candidates for, or have already suffered heart disease or attacks.

There are several basic ways that may help reduce high cholesterol readings, including dietary modification (using low-saturated fat products), exercise and medication etc. It’s best to use appropriate low fat margarines (e.g. pro-Active) and grill foods rather than fry them. Limit cheese and sugar. If using oils use the poly-unsaturated ones. Ian made the point that, as in all things, it is important that when eating, do so in moderation and be sensible in having a balanced diet (along with the odd “baddie” – but! in moderation!).

We were able to assess our predisposition to cholesterol related issues from a chart provided by Ian, according to various factors within specified age ranges. This chart is the NZ Cardiovascular Risk Calculator from the NPS Ltd. This has recently been updated and a link is here. One reference provides a new Australian based risk chart. He also advised that the total cholesterol readings (HDL+LDL)/HDL should be 4 or less to be in the lower risk areas.

Ian also affirmed and supporting a call by John Burrowes to consider going on the Organ Donor register, and briefly related some personal experience and the potentially-life saving and life-giving benefits of organ donation for donees and their families. He also encouraged us to donate our bodies to help others as well as allow for research. This can be done through the Donate Life organisation Donate Life in ACT (Canberra Hospital)

Ian was a very welcome guest on this his second trip to the Shed and we thank him for sharing with us once again. Thanks also go to Keith Sinderberry for organising this fascinating session.

Special Sites on Nutrition and Diet

Dr Ian Sykes key items for a healthy life – excellent suggestions for older people

Choices Comparisons of 170 Breakfast Cereals from brands such as Nestle, Uncle Tobys, Sanitarium, Kellogg’s and more

Nutrition Australia’s Resources & Fact Sheets Natural News is a non profit collection of public education websites covering topics that empower individuals to make positive changes in their health, environmental sensitivity, consumer choices and informed skepticism. See their Honest Food Guide which can be downloaded for free

World’s Healthiest Foods This is a non profit organisation “The George Mateljan Foundation for the World’s Healthiest Foods” that was established by George Mateljan to discover, develop and share scientifically proven information about the benefits of healthy eating, and to provide the personalized support individuals need to make eating The World’s Healthiest Foods enjoyable, easy, quick and affordable

Diabetes Australia on Eating Well Covers various issues including glycemic index & various foods for a healthy diet

Nutrition value of food can be found on this as well as numerous items of advice and tools (it uses data from the USDA)

Dietary Supplement Fact Sheets Information from the US Government’s Office of Dietary Supplements

ORAC Values The Internet Antioxidant database about ORAC (Oxygen Radical Absorbance Capacity) units

The Glycemic Index Nutrition Data’s description about the glycemic index, its usefulness & its limitations

All Sorts of Facts about Food from BellyBytes FITDAY is free online account and software & an online journal to allow you to track and manage your diet program

Jimbo’s Information on Diets

The following information was provided by member Jim Grenfell in July 2012. He says “I was given by Carolyn Salisbury (dietician) – it’s for the usual stuff usual cholesterol, blood pressure, obesity stuff that most of we teenagers experience…… It all starts with an eating dairy in which you record what you eat and when, also indicate why. It’s surprising how patterns emerge. So here’s a copy of the template (I couldn’t find the original so I did one up) plus the simple instructions I was given re losing weight”.

Words of warning. His Food Rules suggest eating 5 smaller meals a day rather than three as we normally had in the past. Others recommend similar concepts. However if you live a sedentary lifestyle you should seek advice before adopting such a strategy. If you sometimes engage in active pursuits you may find other strategies better. For example Greg has undertaken some multi-dayhiking and found a three meal a day strategy adequate supplemented with a small morning tea & afternoon energy snacks given the large amount of energy expended during such a day. Needless to say an active lifestyle creates a nice dietary solution. However many of Jim’s other recommendations about fruit, vegetables, low alcohol intake, etc are very wise

Food Rules

Food Diary

The Low Glycemic Diet

Health Tricks to Teach Your Body

Fat Content of Foods