Health and Wellness Articles

Strive to Thrive: Unleashing Your Potential in Everyday Life In a world filled with pressures, distractions, and constant comparisons, thriving can feel like a distant ideal. But true fulfilment isn’t about having it all — it’s about aligning with your strengths, building confidence through action, and redefining what happiness really means to you. This month on the St Lukes wellbeing platform*, The Strive to Thrive wellbeing program is your guide to doing just that, one intentional step at a time. Can Money Buy Happiness? It’s a common question — and the answer is: not exactly. While financial stability can ease stress and provide comfort, research shows that beyond a certain point, more money doesn’t equal more joy. Instead, happiness tends to come from how we use what we have. Investing in experiences, meaningful relationships, and causes we care about creates richer, more lasting fulfilment than accumulating stuff. Playing to Your Strengths Too often, we focus on fixing weaknesses instead of nurturing our natural talents. This program encourages you to shift that mindset. Start by identifying what energises you — whether it's creativity, empathy, organisation, or innovation. Using your strengths daily not only boosts confidence but also fosters a deeper sense of purpose. How to Be More Confident Confidence isn’t something you wait to feel — it’s something you earn through action. Each time you step outside your comfort zone, you build the evidence that you’re capable. Whether it’s speaking up, setting boundaries, or trying something new, confidence grows when you do. 5 Tips to Help You Thrive 1.    Reflect on What Makes You Thrive Identify the people, activities, and environments that uplift you. Align your choices with these energy sources for greater fulfilment. 2.    Confidence Comes from Doing Confidence builds through action. Take small steps beyond your comfort zone and watch your self-belief grow. 3.    Play to Your Strengths Use what you’re naturally good at to navigate challenges and stay motivated. 4.    Redefine Happiness Focus on meaning, not just pleasure. True happiness comes from progress, purpose, and contribution. 5.    Celebrate Progress, Not Perfection Every win counts. Acknowledge your growth and enjoy the journey toward thriving. Let Strive to Thrive be your reminder that you don’t have to overhaul your life to feel better — you just need to tune into what already makes you strong. Start where you are, use what you have, and keep showing up. This blog has been provided by Well360 (https://well360.com.au/) *Resources on the St Lukes wellbeing platform are sourced from Well 360. The information on the St Lukes Wellbeing Platform is general in nature. Before making any decisions about your personal circumstances, please speak to your medical practitioner.

Many mistake a strong sense of self for ego, but in reality, it is about recognising what shapes our identity. Building self-awareness can lead to a richer and more satisfying life. In a world where comparison is everywhere, staying connected to your own path is essential. This month on the St Lukes wellbeing platform*, we are focusing on how self-awareness can help you break free from the cycle of comparing yourself to others. We will guide you through finding self-compassion and building confidence rooted in your true self, not someone else’s. From learning how to quiet the noise of comparison, to embracing self-compassion, to exploring your personal roadmap to confidence we have actionable tips and insights to help you step into your most authentic, empowered self. Quieting the Noise of Comparison Social media and external pressures make it easy to compare ourselves to others. However, true self-awareness means recognising your unique strengths and values. Instead of measuring success by someone else’s journey, focus on your own growth and personal achievements. Embracing Self-Compassion We are often our harshest critics, but self-compassion allows us to treat ourselves with the same kindness we would offer a friend. When setbacks occur, remind yourself that growth takes time. Recognise your efforts and celebrate progress, no matter how small. Your Personal Roadmap to Confidence Confidence is not about perfection—it is about embracing your individuality. Here are some key ways to cultivate confidence in yourself: 1. Practise Self-Compassion Daily 💛 Treat yourself as you would a close friend. When self-doubt creeps in, replace negative self-talk with kind, understanding words. Remind yourself: "I am doing my best, and that is enough." 2. Curate Your Social Media Feed 📱 Take note of how different accounts make you feel. Unfollow or mute anything that sparks comparison or negativity and fill your feed with content that uplifts and inspires you. 3. Catch and Challenge Negative Self-Talk 🧠 When a self-critical thought pops up, pause and ask: "Would I say this to someone I care about?" If not, reframe it into a supportive and encouraging statement. 4. Step Outside Your Comfort Zone 🚀 Confidence grows through action. Set small, achievable challenges whether it is speaking up in a meeting or trying something new and celebrate every step forward. 5. Create a ‘Confidence List’ ✍️ Write down three things you like about yourself every day. They can be qualities, skills, or moments you are proud of. Over time, this simple practice strengthens self-awareness and self-worth. By developing self-awareness, practising self-compassion, and confidently embracing who you are, you will create a life that feels fulfilling and true to you. Let go of comparisons, trust your journey, and step into your authentic, empowered self. This blog has been provided by Well360 (https://well360.com.au/) *Resources on the St Lukes wellbeing platform are sourced from Well 360. The information on the St Lukes Wellbeing Platform is general in nature. Before making any decisions about your personal circumstances, please speak to your medical practitioner.

Making informed food choices can be challenging with so much conflicting information available. This month on the St Lukes wellbeing platform*, we’re clarifying common nutrition myths to help you make confident and sustainable health decisions. We’ll cover the flu jab’s effects, the impact of sugar, and whether red wine truly benefits health. We’ll also debunk myths around cholesterol and fats while providing practical tips for smarter snacking to keep you energised. Making Informed Nutrition Choices It’s important to focus on balance and moderation. This month, we’re addressing common nutrition myths and offering practical wellbeing tips to help you make confident choices. Sugar: The Facts Natural sugars in fruits and dairy provide fibre and nutrients, while added sugars in processed foods can lead to weight gain and health issues. Moderation is key—opt for whole, unprocessed foods for stable energy and well-being. Red Wine: Benefit or Myth? Red wine contains antioxidants like resveratrol, which may support heart health in moderation. However, excessive alcohol negates potential benefits. Other foods like berries and nuts offer similar antioxidants without the risks. Cholesterol and Fats: What You Need to Know Fats are essential, but choosing the right ones is key. Unsaturated fats (from avocados, olive oil, and nuts) support heart health, while trans fats and excessive saturated fats should be limited. Incorporate healthy fats into your meals. Simple Wellbeing Tips 1. Plan Ahead with Meal Prep Taking time each week to plan and prepare your meals can make healthy eating more accessible and sustainable. When you have nutritious meals ready to go, you’re less likely to opt for convenience foods. Consider creating a menu for the week, shopping for whole ingredients, and preparing portions ahead of time to save both time and stress. 2. Embrace Whole, Minimally Processed Foods Aim to fill your plate with whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are packed with essential nutrients and fibre, which can help stabilize blood sugar levels, boost energy, and support overall health. Reducing processed foods means cutting down on added sugars, unhealthy fats, and excess sodium. 3. Practice Mindful Eating Mindful eating is about being fully present during meals. Slow down, savour each bite, and listen to your body’s hunger and fullness cues. This practice not only enhances your enjoyment of food but can also prevent overeating and help you develop a healthier relationship with what you eat. Try eating without distractions like TV or smartphones to really focus on your meal. 4. Stay Hydrated Hydration is a crucial aspect of healthy eating. Water plays a vital role in digestion, nutrient absorption, and even mood regulation. Make it a habit to drink water throughout the day, aim for at least 8 cups, or more if you’re active. If plain water feels boring, infuse it with fruits, herbs, or a splash of citrus for added flavour without extra calories. 5. Focus on Balance and Moderation A healthy eating pattern is about balance rather than perfection. Incorporate a variety of food groups in every meal and allow yourself the occasional treat without guilt. By focusing on overall patterns rather than individual foods, you’re more likely to maintain a sustainable, nutritious eating plan that supports both physical and mental wellbeing. By applying these tips, you can create a sustainable, balanced approach to eating well. Small, mindful changes lead to lasting wellbeing! This blog has been provided by Well360 (https://well360.com.au/) *Resources on the St Lukes wellbeing platform are sourced from Well 360. The information on the St Lukes Wellbeing Platform is general in nature. Before making any decisions about your personal circumstances, please speak to your medical practitioner.

There’s nothing like a warm, Aussie Summer spent outdoors enjoying what nature has to offer. Unfortunately though, Australians infamously boast the highest skin cancer statistics in the world with 2 in 3 Aussies estimated to be diagnosed with some form of skin cancer before the age of 70 (Cancer Council Australia, 2023) Together with the five SunSmart steps, we identify a few simple strategies you can implement this Summer to ensure you and your family stay protected from the harsh Australian sun, while minimising your risk of developing melanoma. The Five SunSmart Steps (as provided by the Cancer Council) 1. Slip on sun protective clothing Choose clothing that covers as much skin as possible (think shirts with long sleeves). Some clothing may carry an ultraviolet protection factor (UPF), which is a guarantee of how much UV protection a fabric provides. 2. Slop on SPF 30 (or higher) broad-spectrum, water-resistant sunscreen Apply sunscreen to clean, dry skin at least 20 minutes before you go outside. You will need around seven teaspoons of sunscreen for your whole body. One teaspoon for your head and neck, one for each limb, one for the front of your body and one for the back of your body. Always make sure to re-reapply sunscreen every two hours, especially after swimming, towel drying or if you work (or work out) outdoors and are likely to be sweating. And remember, sunscreen is your last line of defence, and should always be used in combination with the other measures. 3. Slap on a broad-brimmed hat Choose, a broad-brimmed, legionnaire or bucket style hat which shades your face, nose, neck and ears, which are common sites for skin cancers. Caps and visors do not provide enough protection. 4. Seek shade Use trees, built shade structures, or bring your own gazebo or umbrella with a high UPF designed to offer sun protection. Shade reduces UV radiation, but it can still reach you via reflection – especially around water - so make sure you use shade in combination with other sun protection measures. 5. Slide on some sunglasses Sunglasses and a broad-brimmed hat worn together can reduce UV radiation exposure to the eyes by up to 98%. Choose close-fitting wraparound sunglasses, that meet Australian Standards. Additional Strategies You Can Implement To Protect Yourself and Your Family 6. Limit sun exposure between 10am-4pm UV radiation is generally most intense between 10am-4pm, therefore limiting your sun exposure during this time, may assist in reducing your risk to harmful UV rays. You can also check the UV rating for the day on popular weather apps or websites to find out when it’s at its strongest. 7. Be sun-smart in the car Many of us forget that driving in the car for long periods of time can result in significant UV exposure. If possible, install UV-filtering film on car windows and apply sunscreen to exposed skin even if you’re inside the vehicle. If your job involves extended periods of driving, speak to your employer about ensuring you’re protected from the sun particularly during the day in the warmer months. 8. Get your skin checked Perform monthly skin self-examinations to detect any changes or irregularities in your skin and consult a dermatologist annually if you notice any changes. If you have a family history of skin cancer, ensure you’re getting a professional skin check at least every 6-12 months. 9. Educate your children about sun safety Teaching children about the importance of sun protection and the reasons why we protect our skin from the sun in a compassionate and conversational manner can help them develop good sun habits as they grow older. Make applying sunscreen part of their daily routine and role model the behaviour you want them to learn. 10. Recognise that UV exposure can occur even when overcast or cloudy It’s a common misconception that UV exposure only occurs on a clear or cloudless day. Over 90% of UV rays can pass through light cloud cover and still cause sunburn, reminding us that being sun smart is not just something we do when the sun is visible. Information sourced from The Wellness Workshop (https://www.thewellnessworkshop.com.au/).

When it comes to health, men often lag women in terms of regular check-ups and overall well-being. This month on the St Lukes wellbeing platform*, we are focusing on men's health, highlighting the critical aspects that every modern man should be aware of. In today's fast-paced world, being a modern man goes beyond professional success; it requires a holistic approach to physical, mental, and emotional health. Understanding Men's Health Men's health encompasses a wide range of issues, from physical fitness to mental well-being. Regular check-ups are essential to catch potential health issues early. Unfortunately, many men avoid visiting the doctor until something feels seriously wrong. Prevention is the best medicine, and regular check-ups can catch issues before they become significant problems. Common Health Mistakes Men Make Ignoring Symptoms: Men often ignore symptoms, hoping they will go away on their own. This can lead to more severe health issues down the line. Avoiding the Doctor: Many men avoid the doctor due to fear or stigma. Regular visits can help prevent and manage health issues. Neglecting Mental Health: Mental health is just as important as physical health. Stress, anxiety, and depression can have significant impacts on overall well-being. Poor Diet and Lack of Exercise: A balanced diet and regular exercise are crucial for maintaining health. Men should prioritise lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Believing "It'll Go Away": Ignoring health issues and hoping they will resolve on their own can lead to more severe problems. Holistic Health Practices Taking a holistic approach to health means considering the mind-body connection. Mental and emotional states play a crucial role in physical health. Practices like mindfulness, meditation, and energy psychology can reduce stress and promote overall well-being. Strength Training for Vitality Regular strength training boosts not only physical health but also mental well-being. Lifting weights or doing bodyweight exercises builds muscle, strengthens bones, and increases testosterone levels, which can improve mood and energy. Prioritising Cardiovascular Health Heart health is a key pillar of long-term well-being. Incorporating cardio exercises like running, cycling, or brisk walking for at least 30 minutes a day, five times a week, can reduce the risk of heart disease, lower cholesterol, and maintain a healthy weight. Nourishing Your Body with a Balanced Diet A nutrient-rich diet is critical for maintaining energy, optimising performance, and supporting mental clarity. Men should consume omega-3s (found in fish) and enough protein for muscle recovery. Reducing processed foods and added sugars is also essential for peak health. Mental Resilience Through Stress Management Managing stress effectively can prevent burnout, anxiety, and depression. Techniques like mindfulness, meditation, or deep-breathing exercises help reduce cortisol levels and promote mental clarity. Talking to a friend or professional when needed and prioritising mental breaks in your routine is vital. Sleep: The Foundation of Recovery Quality sleep is essential for recovery, muscle growth, and mental sharpness. Aim for 7-9 hours of sleep each night to allow your body to repair itself and your brain to recharge. Establishing a consistent sleep routine, minimising screen time before bed, and creating a calm, dark sleep environment can help ensure restful and restorative sleep. Conclusion Embracing a holistic approach to men's health means viewing health as a whole, where mental, emotional, and physical well-being are interconnected. By nurturing your mind and body together, you're setting the stage for a healthier, more balanced life. This month, take time to explore how you can integrate these concepts into your routine. Remember, your well-being truly matters—inside and out! This blog has been provided by Well360 (https://well360.com.au/) *Resources on the St Lukes wellbeing platform are sourced from Well 360. The information on the St Lukes Wellbeing Platform is general in nature. Before making any decisions about your personal circumstances, please speak to your medical practitioner.

Spring and summer in Australia not only mean longer days, warmer weekends and lazy backyard BBQs, but they’re also a fantastic time for local fruit and vegetable produce. Delicious avocados, sweet honeydew melon, juicy mangoes, tasty corn, ripe zucchini and flavoursome tomatoes are just some of the nutrition packed crops available, offering the opportunity to cook up simple feasts for our families that are both healthy and enjoyable. Below we share 3 simple spring and summer meal ideas using seasonal produce available over the warmer months. Zucchini and Pesto Pasta (Serves 4) Zucchinis are at their prime during spring and summer, and this recipe celebrates their vibrant green colour and mild flavour. Pair them with a zesty homemade pesto for a delightful dinner that's ready in a flash. Ingredients: •    340g whole wheat pasta •    3 medium zucchinis, spiralized or thinly sliced •    1 cup fresh basil leaves •    1/4 cup pine nuts •    1/4 cup grated Parmesan cheese •    2 cloves garlic •    1/4 cup extra virgin olive oil •    Juice of one lemon •    Salt and pepper, to taste Instructions: 1.    Cook the pasta according to package instructions until al dente, then drain and set aside. 2.    While the pasta is cooking, place the basil, pine nuts, Parmesan, garlic, and lemon juice in a food processor. Pulse until the ingredients are finely chopped. 3.    With the food processor running, slowly add the olive oil until the pesto reaches a smooth consistency. Season with salt and pepper to taste. 4.    In a large pan, heat a drizzle of olive oil over medium-high heat. Add the zucchini and sauté for 2-3 minutes until slightly softened. 5.    Add the cooked pasta and pesto to the pan, tossing to combine. Cook for an additional 2-3 minutes to heat everything through. 6.    Serve your zucchini and pesto pasta immediately, garnished with additional Parmesan and fresh basil. Grilled Prawn and Mango Salad (Serves 4) Mangoes are a quintessential taste of Australian summer, and they pair beautifully with succulent grilled prawns. This light and refreshing salad is the perfect dinner option when you're short on time. Ingredients: •    24 large prawns, peeled and deveined •    4 ripe mangoes, diced •    8 cups mixed salad greens •    1/2 cup red onion, thinly sliced •    1/2 cup fresh mint leaves •    1/2 cup cashews, toasted and chopped •    4 tablespoons extra virgin olive oil •    Juice of one lime •    Salt and pepper, to taste Instructions: 1.    Preheat your grill or grill pan to medium-high heat. Season the prawns with salt, pepper, and a drizzle of olive oil. 2.    Grill the prawns for 2-3 minutes on each side, or until they turn pink and slightly charred. 3.    In a large bowl, combine the salad greens, diced mango, red onion, and mint leaves. 4.    In a small bowl, whisk together the olive oil, lime juice, salt, and pepper to create the dressing. 5.    Add the grilled prawns to the salad, drizzle with the dressing, and toss gently to combine. 6.    Garnish your prawn and mango salad with toasted cashews for added crunch. Avocado and Tomato Stuffed Chicken Breasts (Serves 4) This dinner recipe is not only quick to prepare but also a crowd-pleaser. The combination of creamy avocado and juicy tomatoes inside tender chicken Ingredients: •    4 boneless, skinless chicken breasts •    1 large avocado, diced •    2 medium tomatoes, diced •    1/4 cup red onion, finely chopped •    1/4 cup shredded mozzarella cheese (optional) •    2 cloves garlic, minced •    2 tablespoons fresh lemon juice •    2 tablespoons olive oil •    Salt and pepper, to taste •    Fresh basil leaves for garnish (optional) Instructions: 1.    Preheat your oven to 190°C 2.    Season the chicken breasts with salt, pepper, and minced garlic. 3.    In a mixing bowl, combine the diced avocado, diced tomatoes, chopped red onion, and mozzarella cheese (if using). 4.    Drizzle fresh lemon juice over the mixture and gently toss to combine. This will add a zesty and tangy flavory to the filling. 5.    Create a Pocket in the Chicken: Using a sharp knife, carefully create a pocket in each chicken breast without cutting all the way through. Make sure the pocket is large enough to stuff with the avocado and tomato mixture. 6.    Stuff each chicken breast with the avocado and tomato mixture. Press the edges together to seal the pocket as best as possible. 7.    In an ovenproof pan, heat the olive oil over medium-high heat. 8.    Place the stuffed chicken breasts in the pan and sear for about 2-3 minutes on each side, or until they are golden brown. 9.    Transfer the pan to the preheated oven and bake for 15-20 minutes, or until the chicken is cooked through (internal temperature of 74°C) and the cheese is melted. 10.    Serve with your favourite side of vegetables or salad and garnish the chicken with fresh basil leaves if desired. Information sourced from The Wellness Workshop (https://www.thewellnessworkshop.com.au/).

As the days grow longer and the air warmer, it's the perfect time to refresh and rejuvenate. This month on the St Lukes wellbeing platform*, we focus on three key areas: innovative tech tools, the power of eco-psychology, and the art of embracing optimism. Embracing Innovative Tech Tools Spring is the ideal season to refresh your wellness routine with the help of modern technology. From fitness trackers that motivate you to step outside and enjoy nature, to health apps that remind you to hydrate and take breaks, tech tools can play a pivotal role in enhancing your health journey. This month, we explore various innovative tech solutions that can help you stay on track with your wellness goals, offering valuable insights and reminders to keep you motivated and active. The Power of Eco-Psychology Eco-psychology highlights the profound impact that nature has on our mental and physical wellbeing. Spending time outdoors, breathing in fresh air, and connecting with the natural world can boost your mood and enhance mental clarity. This spring, we delve into the principles of eco-psychology, encouraging you to harness the healing power of nature. Whether it's a walk in the park, a hike in the woods, or simply enjoying your garden, making a habit of connecting with nature can significantly improve your overall wellbeing. The Art of Embracing Optimism A positive mindset can transform your life, and spring is the perfect time to cultivate optimism. Embracing optimism involves challenging negative thoughts, focusing on what you can control, and surrounding yourself with uplifting influences. This month, we provide strategies to help you nurture a positive outlook, making it easier to navigate life's challenges with resilience and grace. Remember, optimism is contagious—share your favourite positive affirmations or practices that help you stay hopeful this season. Join Us on the Journey to Better Wellbeing We invite you to join us on this journey towards better wellbeing and a more balanced life. Visit the St Lukes wellbeing platform* today to access expert tips and resources on innovative tech tools, eco-psychology, and embracing optimism. Small lifestyle tweaks can make a significant difference in how you feel and function each day. Remember, if you need extra support to manage stress or make lifestyle changes, it's always a good idea to consult with a healthcare professional, such as your GP. Let's embrace a holistic approach to rejuvenation together and find our path to a healthier, happier life this spring. This blog has been provided by Well360 (https://well360.com.au/) *Resources on the St Lukes wellbeing platform are sourced from Well 360. The information on the St Lukes Wellbeing Platform is general in nature. Before making any decisions about your personal circumstances, please speak to your medical practitioner.

Just like a hospital, dental practices have a range of practitioners, each with their own area of expertise to help you with your dental needs. But what’s the difference between them? Dental Hygienist A Dental Hygienist is a qualified oral healthcare professional who focuses on preventive dental care, the diagnoses and treatment of gum disease and the maintenance of good oral hygiene. Dental Hygienists provide services which include scale and cleans, gum disease assessment and treatments, preventive decay treatments like fluoride and/or calcium treatments and fissure sealants. Oral hygiene and nutritional education, and examinations including taking radiographs (x-rays), intraoral photographs and detailed gum assessments. Dental Hygienists work in conjunction with the Dentist and Oral Health Therapists, as any procedure that is not within their training will be referred over to the Dentist. The requirements of a Dental Hygienists are an Advance Diploma of Oral Health (Dental Hygiene) and must be registered to practice with the Australian Health Practitioner Regulation Agency (AHPRA). Oral Health Therapist Oral Health Therapists are trained to provide treatments for children, adolescents, and some treatments for adults. Oral Health Therapy is the diagnosis and clinical treatment of oral diseases which can occur in the teeth and supporting structures in children and adolescents. This can include examinations, taking x-rays with preventive treatments like oral hygiene and nutritional education, cleans above and below the gumline, fissure sealants, application of fluoride gels or varnishes and mouthguard impressions. Restorative treatments like fillings on deciduous (baby) and adult teeth along with crowns on deciduous teeth. Also administering local anaesthesia, and extraction of baby teeth. Oral Health Therapists work in conjunction with Dentists, as any procedure that is not within their training will be referred over to the Dentist. The requirements of Oral Health Therapy are a Bachelor of Oral Health or equivalent and must be registered to practice with the AHPRA. Dentist Dentists are trained professionals who care for the teeth and mouth. Dentists can treat children, adolescent and adults. Dentists diagnose and treat problems of the gums and teeth. Treatments from Dentists include educating patients on oral hygiene, scale and cleans, fillings, extractions of permanent (adult) and baby teeth, cosmetic dentistry, mouthguards, teeth whitening, x-rays, administering local anaesthesia, fissure sealants, crown and bridge and root canal therapy. Dentists require a Bachelor of Dental Surgery or Bachelor of Dental Science and must be registered to practice with the AHPRA. If you’re still unsure which is the best practitioner for you, call the friendly St Lukes Dental team on 1300 354 637. Learn more about St Lukes Dental practices.

In our fast-paced world, maintaining a balanced lifestyle is essential for overall wellbeing and happiness. This month on the St Lukes wellbeing platform*, we focus on three key areas: mindful breathing, managing alcohol intake, and prioritising good sleep. The Importance of Mindful Breathing One of the simplest yet most effective ways to enhance your wellbeing is through mindful breathing. Incorporating breathing exercises into your daily routine can significantly reduce stress, improve focus, and promote relaxation. Techniques like deep breathing, box breathing, and diaphragmatic breathing help calm your nervous system, providing a sense of tranquillity amidst the chaos of daily life. Managing Alcohol Intake Finding balance also means being mindful of our alcohol consumption. While enjoying a drink occasionally is fine, moderation is key to maintaining both physical and mental health. This month, we provide practical advice on how to manage your booze intake effectively. Set limits for yourself, choose lower-alcohol options, and alternate alcoholic drinks with water. Mindful drinking helps you stay in control and reduces the risk of negative health effects. Prioritising Good Sleep Good sleep is the cornerstone of a balanced life. Quality sleep restores your body, sharpens your mind, and boosts your mood. Establishing a consistent sleep schedule and creating a relaxing bedtime routine are crucial for improving sleep quality. Aim for 7-9 hours of sleep each night, avoid screens and caffeine close to bedtime, and engage in calming activities like reading or gentle yoga to wind down before bed. Join us on the Journey to Better Self-Care We invite you to join us on this journey towards better self-care and a more balanced life. Visit the St Lukes wellbeing platform today to access expert tips and resources on mindful breathing, managing alcohol intake, and improving sleep. Small lifestyle tweaks can make a significant difference in how you feel and function each day. Remember, if you need extra support to manage stress or make lifestyle changes, it's always a good idea to consult with a healthcare professional, such as your GP. Let's embrace a balanced lifestyle together and find our path to a more harmonious and fulfilling life. This blog has been provided by Well360 (https://well360.com.au/) *Resources on the St Lukes wellbeing platform are sourced from Well 360. The information on the St Lukes Wellbeing Platform is general in nature. Before making any decisions about your personal circumstances, please speak to your medical practitioner.

At this point in the year, it probably seems like everyone around you is either coming down with a bug or just recovering from one. While keeping your immune system strong is important in winter, there are lots of other vital physical health processes beyond immunity that also need a little extra maintenance at this time of year. Thankfully, it doesn’t take much in the way of lifestyle tweaks to keep your health ticking over, so you can feel your best throughout the colder months. As the seasons change, so do our health and wellness needs. Seasonal self-care is all about adjusting your routine to stay healthy year-round. The Seasonal Self-Care programme on the St Lukes wellbeing platform* is dedicated to helping you navigate the changing seasons with optimal health and well-being. 1. Seasonal Healthcare​ Each season brings unique challenges and opportunities for maintaining and enhancing your health. Whether it's boosting your immunity in winter or staying hydrated in summer, understanding the specific needs of each season is crucial. Embrace the seasonal changes with confidence by incorporating our essential tips for seasonal healthcare into your routine.​ 2. Preventative Health Measures​ Prevention is better than cure. Regular check-ups, a balanced diet, and staying active can fortify your health and keep seasonal illnesses at bay. Learn how simple lifestyle tweaks can help you prevent common seasonal ailments and keep your body resilient throughout the year.​ 3. Decoding Cholesterol​ Cholesterol can be confusing, but it doesn't have to be. Knowing the difference between good (HDL) and bad (LDL) cholesterol is essential for maintaining heart health. Our programme demystifies cholesterol, providing practical tips to manage your levels effectively. Empower yourself with the knowledge to take control of your heart health.​ Wellbeing tips for every season​ Adapt Your Diet to the Season: Incorporate seasonal fruits and vegetables into your diet for the freshest, most nutrient-rich foods.​ Prioritise Winter Skin Care: Use a heavier moisturiser to lock in hydration and apply sunscreen even in winter.​ Schedule Regular Check-Ups: Early detection through regular check-ups can lead to more effective treatment and better health outcomes.​ Exercise Regularly Regardless of Weather: Stay active with indoor activities like yoga in winter and outdoor exercises like walking in summer.​ Monitor and Manage Your Cholesterol: Incorporate foods that lower LDL and maintain regular physical activity to keep your cholesterol levels in check.​ For more detailed insights and practical tips on seasonal self-care, visit the St Lukes wellbeing platform and embark on a journey to better self-care and overall well-being all year round. This blog has been provided by Well360 (https://well360.com.au/) *Resources on the St Lukes wellbeing platform are sourced from Well 360. The information on the St Lukes Wellbeing Platform is general in nature. Before making any decisions about your personal circumstances, please speak to your medical practitioner.

Our eyesight is a critical sense and one we shouldn’t take for granted. Just like other areas of your health, your eyes need to be regularly monitored and cared for. There are a few simple things you can do to ensure you have the best eye health throughout the colder months. So, what are the risks to eye health in winter? In the colder months we tend to spend more time indoors with the heating on, this can dry our eyes out and cause irritation and, in some cases, lead to dry eye. Dry eye syndrome develops when there is a disruption in the production of tears – either that they evaporate too quickly or that not enough tears are produced. Plus, while you may think the fresh cold air outside might be good for us, the sudden change in temperature can actually exacerbate any eye irritation. Sun exposure is also a risk during the winter months. Just because it’s cold doesn’t mean the sun doesn’t have harmful UV rays. It’s recommended that you always wear sunglasses when outside, and in particular, if you’re hitting the slopes. Winter can also mean colds and illnesses – one of them being viral conjunctivitis. Adults can be prone to viral conjunctivitis if they have come into contact with someone who has a cold or viral infection, or who has been coughing or sneezing, as it is very contagious. When is it time for an eye test? Regular eye checks are the most important thing you can do for your eye health throughout the winter. In addition, if you experience any irritation or sudden symptoms, then you should book straight in with your optometrist. Many people think of an eye test as a check to see if they need glasses or a change to their prescription, but it is much more than that. It’s an important health check that can identify underlying eye diseases or more general health conditions, some of which come with no symptoms until they are in their advanced stages. Early detection of most eye conditions can prevent vision loss and in some cases blindness. For more information or to book an eye test visit the Specsavers Website This blog has been provided by Specsavers. (https://www.specsavers.com.au/)

We all experience stress at some point in our lives. A little stress is good for keeping us motivated and productive, but too much of it – especially if it goes on for too long – has negative effects on our mental and physical health. In this busy world, trying to eliminate stress entirely won’t work. Instead, the best thing you can do to support your wellbeing is to learn strategies to help you better manage stress. This month in the St Lukes wellbeing platform*, explore the wealth of resources designed to support you in your journey towards stress resilience. Dive into an engaging podcast focused on how to co-exist with stress and learn about the importance of self-compassion as a powerful tool for managing stress and fostering a kind and supportive relationship with yourself. Explore the fascinating connection between gut health and stress with our nourishing recipe, designed to nurture your body and mind from the inside out. With a blend of science-backed techniques and empowering practices, the St Lukes wellbeing platform is your roadmap to cultivating a healthier relationship with stress and reclaiming your wellbeing. Stress Management Strategies from the St Lukes wellbeing platform. Practice Mindfulness: Incorporate mindfulness techniques into your daily routine to help you stay grounded and present. Take a few moments each day to focus on your breath, observe your thoughts without judgment, and cultivate a sense of calm amidst the chaos. Set Boundaries: Learn to say no to commitments and obligations that add unnecessary stress to your life. Prioritize your own needs and establish clear boundaries with others to protect your time, energy, and wellbeing. Engage in Regular Physical Activity: Exercise is a powerful stress reliever that helps reduce tension, improve mood, and boost overall wellbeing. Find activities you enjoy, whether it's walking, yoga, dancing, or cycling, and make them a regular part of your routine. Practice Self-Compassion: Be kind and gentle with yourself, especially during times of stress. Treat yourself with the same understanding and compassion you would offer to a friend facing a similar situation. Remember that it's okay to make mistakes and that you are deserving of love and acceptance. Seek Support: Don't hesitate to reach out to friends, family members, or a professional counsellor for support when you're feeling overwhelmed. Talking about your feelings with trusted individuals can provide perspective, validation, and comfort, helping you navigate stress more effectively. Want to find out more? Visit the St Lukes wellbeing platform today! This blog has been provided by Well360 (https://well360.com.au/) *Resources on the St Lukes wellbeing platform are sourced from Well 360. The information on the St Lukes Wellbeing Platform is general in nature. Before making any decisions about your personal circumstances, please speak to your medical practitioner.

Sniffles, coughs, and sneezes – they’re the classic signs that winter is upon us. This month we’re focusing on common winter illnesses, to help you stay well throughout the colder months.​ ​We all know illnesses like colds and flu are more prevalent when temperatures drop, but lots of people still believe that being cold will make them more likely to catch these bugs, even though science shows otherwise. And that’s not the only common myth about colds and flu we’re clearing up this month. ​ The more you know, the healthier you can be. So, we’re arming you with information you can trust, to help you and your family approach winter with confidence. ​ Your St Lukes Wellbeing Platform Winter Tips Winter Mythbusting: Don't fall for the myth that cold weather alone makes you sick. The real culprit? Spending more time indoors in close quarters where germs can spread easily. Practice good hygiene, like regular handwashing, and consider investing in a humidifier to keep indoor air moist and help prevent the spread of viruses.​ Embrace Winter Wonderfoods: Incorporate immune-boosting foods into your diet to stay healthy during the winter months. Include plenty of colorful fruits and vegetables rich in vitamins and antioxidants, such as citrus fruits, berries, kale, and sweet potatoes. Additionally, don't forget about the power of warming spices like ginger, turmeric, and cinnamon to support your immune system and add flavor to your meals.​ ​Get Your Flu Jab: Getting vaccinated against the flu is one of the most effective ways to protect yourself and others from influenza during the winter season. Flu vaccines are safe, readily available, and recommended by healthcare professionals to reduce the risk of illness and its complications. Don't delay—schedule your flu shot today to stay healthy and flu-free.​ ​Prioritize Self-Care: The winter season can bring about feelings of lethargy and seasonal affective disorder (SAD) for some people. Combat these winter blues by prioritizing self-care activities that promote mental and emotional well-being. Practice mindfulness, get plenty of rest, stay active with indoor exercises like yoga or dance, and consider light therapy if you experience symptoms of SAD.​ Stay Active and Hydrated: Don't let the colder temperatures deter you from staying active. Find indoor workout options that you enjoy, such as swimming, indoor cycling, or fitness classes. Stay hydrated by drinking plenty of water throughout the day, even if you're not sweating as much as you would in warmer weather. Proper hydration helps support your immune system and overall health, keeping you feeling your best all winter long.​ Visit the St Lukes Wellbeing Platform today to learn more and join us on the journey on how to stay healthy this winter.

Embrace a journey of community and connection this month on the St Lukes Wellbeing Platform. Here, you'll discover and implement enriching wellbeing tips designed to enhance your life and foster a sense of belonging. Let's embark on this transformative journey together. People need people – it’s a scientific fact. As humans, we’re hard-wired for connection, which is why we tend to feel good after spending time with friends and loved ones, and why being isolated for too long feels so uncomfortable.​ ​Whether it’s at work, surrounded by family or in social settings, maintaining close connections with our communities is good for our mental and physical health. In a busy world, carving out time for your favourite people is not always easy to do, but this month we have expert tips to help you make that a priority.​ ​While technology makes it easier than ever to stay connected, the onus is still on us to invest time and energy into our relationships, even when life is busy. And when we do that, it pays off in a big way.​ Community and Connection Wellbeing Tips for April: Communicate Openly During Change: During periods of transition, communication is key. Be open and honest with those around you about your feelings and needs. Encourage others to share their thoughts as well, fostering understanding and support within your community.​ ​Set Boundaries with Non-Team Players: When working with individuals who may not align with the team's dynamics, it's essential to establish clear boundaries. Communicate expectations respectfully and assertively and be prepared to address any conflicts or challenges that arise with professionalism and grace.​ ​Invest Time in Meaningful Connections: Building and maintaining adult friendships takes effort and dedication. Make time to nurture these relationships by scheduling regular catch-ups or activities together. Show genuine interest and support in each other's lives to strengthen the bond.​ ​Practice Empathy and Compassion: When managing relationships during change, it's important to empathize with others' experiences and challenges. Practice active listening, validate their feelings, and offer support without judgment. Cultivating empathy and compassion fosters deeper connections within your community.​ ​Celebrate Diversity and Inclusion: Embrace the uniqueness of each individual within your community and team. Value diversity of thought, background, and perspective, recognizing that it enriches the collective experience. Foster an inclusive environment where everyone feels respected, valued, and heard.​ Visit the St Lukes Wellbeing Platform today to learn more and join us on the journey on how to create meaningful connection and navigate adult friendships.​ The St Lukes Wellbeing Platform is provided complimentary to our members through St Lukes Connect.

On March 20th every year, World Oral Health Day is celebrated globally to ‘help reduce the burden of oral diseases which affect individuals, health systems and economies everywhere’ (worldoralhealthday.org) The aim of the day is to empower and educate communities with tools, strategies, and knowledge to ensure good long-term oral health, and prevent serious health issues which are often linked to poor dental hygiene. Between 2019-2020 in Australia, over 67,000 hospitalisations for dental conditions may have been prevented with earlier treatment (Oral health and dental care in Australia, March 2023). Good oral health is essential to overall health and wellbeing and ensures we can comfortably and safely eat, speak, and socialise without pain, discomfort or embarrassment. Below we discuss a few basic strategies for both adults and children to ensure good mouth health, as well as debunking some common misconceptions and diseases linked to poor dental wellbeing. Strategies to Maintain Good Oral Hygiene Brush and floss your teeth twice per day, taking particular care around the gum line not to brush too aggressively. Use a fluoride toothpaste that doesn’t contain any sugar. Rinse your mouth with a mouthwash to kill bacteria and minimise bad breath. Rinse your mouth with water after consuming highly sugary or acidic foods or caffeinated beverages. Visit your dentist at least once a year, even if you have no natural teeth or have dentures Common Misconceptions about Dental Health Misconception 1: Brushing harder will clean teeth better. Brushing too hard can actually damage tooth enamel and irritate gums. It can also cause excessive bleeding of the gums, particularly in individuals who have more sensitive gums, are pregnant or experiencing gingivitis. Misconception 2: Flossing is not necessary. Flossing is essential for removing plaque and food particles from between teeth and preventing gum disease. It also ensures that any large food particles don’t become lodged between teeth causing inflammation, irritation and ongoing issues. Misconception 3: Going to the dentist is only necessary when there is a problem. It is recommended that adults visit the dentist at least once a year, even if they have no natural teeth or have dentures. Children and adolescents should see a dentist every 6 months to help prevent cavities and identify any problems before they become worse. Common Diseases or Illnesses Linked to Poor Oral Hygiene: Poor oral hygiene can lead to several diseases and illnesses, including: Tooth decay Gum disease Bad breath Oral cancer Heart disease Diabetes Respiratory infections Adverse pregnancy outcomes Stroke Good oral hygiene is essential for maintaining healthy teeth and gums. It is important for both kids and adults to practice good oral hygiene to prevent dental problems and maintain overall health. By following the tips and strategies discussed in this article, you can maintain good teeth and gum hygiene and prevent dental problems. Remember to visit your dentist regularly and address any dental problems promptly to maintain optimal oral health. Information sourced from The Wellness Workshop (https://www.thewellnessworkshop.com.au/)

The importance of human connection, both emotionally and socially is deeply embedded in our nature. Research across various disciplines highlights the critical role that building strong and meaningful relationships has in fostering overall wellbeing, living a high quality of life and extending longevity. Feeling lonely and having little or no human interaction is linked to a higher risk of developing mental health issues, particularly due to the lack of support individuals may face when dealing with stressful or challenging situations and events. In this article we explore the vital role of relationships in human wellbeing and provide a few tips for cultivating meaningful connections with others. Social connection and mental health Studies conducted by the National Institute of Aging consistently show that individuals with robust social networks tend to have better mental health outcomes. One significant aspect of this relationship is the role of social support in buffering against stress. Strong connections provide a psychological safety net, reducing the impact of life's challenges on mental health. Close relationships, characterised by trust and reciprocity, create an environment where individuals feel understood, valued, and supported. Emotional regulation and connection Human connection is also integral to emotional regulation. Meaningful relationships provide a platform for sharing and processing emotions, contributing to emotional resilience. When facing adversity, individuals with strong social ties are better equipped to cope with stress and navigate difficult circumstances. Research published in the journal "Psychological Science" suggests that the presence of a trusted person during times of stress can have a calming effect on the brain. This is attributed to the role of social connection in regulating the body's stress response, including the release of stress hormones like cortisol and adrenaline. The emotional support derived from meaningful relationships acts as a buffer against the negative impact of stressors. Physical health benefits The benefits of human connection extend beyond the realms of mental and emotional wellbeing to impact physical health. Numerous studies have explored the links between social connections and overall health outcomes. The Framingham Heart Study, for instance, found that social relationships have a significant impact on cardiovascular health. Strong social ties were associated with a lower risk of heart disease. Moreover, the immune system, a cornerstone of physical health, is influenced by social connections. A review published in the "Journal of Social and Personal Relationships" highlights that individuals with diverse social networks tend to have more robust immune function. The mechanisms behind this phenomenon are complex and involve the interplay between social factors, stress reduction, and immune responses. Longevity and Relationships The profound impact of human connection on health is further highlighted by research on longevity. A landmark study conducted by researchers at Brigham Young University found that lacking social connections carries an equivalent mortality risk to smoking 15 cigarettes a day. Strong social ties, on the other hand, were associated with a 50% increased likelihood of survival. This connection between relationships and longevity can be attributed to various factors, including the role of social support in encouraging healthy behaviours, the stress-buffering effects of companionship, and the psychological benefits of feeling connected to others. Tips for cultivating meaningful connections Tip 1: Actively listen to others, demonstrating genuine interest in their experiences and emotions. Cultivate empathy by seeking to understand and share in the feelings of others. Tip 2: Focus on the depth and quality of relationships rather than the sheer number of connections. Invest time and effort in building trust and understanding with others. Tip 3: Foster open and honest communication in relationships by embracing vulnerability and allowing for genuine connections to flourish. Tip 4: Engage in activities that foster a sense of shared purpose and enjoyment. Participate in group activities or join communities with shared interests. Tip 5: Try to build connections with individuals from diverse backgrounds and perspectives. Embrace the richness that comes from varied social interactions and try to stay open-minded and curious about the cultures, experiences and contributions others can bring to your life. Information sourced from The Wellness Workshop (https://www.thewellnessworkshop.com.au/)

The idea of growing your own outdoor vegetable garden is not only exciting but also incredibly rewarding. Whether you have a spacious backyard or just a small patio or balcony, cultivating your own fresh produce can be a fulfilling and eco-friendly hobby. This beginner's guide will take you through the essential steps to get started, offering simple tips, strategies, and a list of items you need – as well as some you don't. Essential Items to Buy Seeds or Seedlings: Decide whether you want to start from seeds or purchase young seedlings. For beginners, we’d suggest seedlings as a more straightforward option. Good-Quality Soil: Invest in nutrient-rich soil. Look for potting mix or compost that's suitable for vegetables from your local nursery or hardware store. Gardening Tools: Basic tools like a hand trowel, pruners, and a watering can are essential. You don't need an extensive collection; simplicity is key. Containers or Garden Beds: If you have limited space, consider containers like pots, buckets, or window boxes. For larger gardens, purchasing a raised garden bed like these ones from Bunnings Warehouse are an easy and affordable way to go Watering System: A simple hose or watering can. Fertiliser: Consider organic fertilisers or compost to enrich the soil and provide essential nutrients for your plants. What You Don't Need Expensive Equipment: As a beginner, you can do without expensive gadgets or gardening machinery. Stick to the basics and upgrade as your skills and garden grow. Chemical Pesticides: Avoid harmful chemical pesticides. Instead, opt for natural alternatives like neem oil or companion planting to deter pests. Large Garden Space: You don't need a massive garden to start growing your vegetables. Even a small balcony or patio can be transformed into a thriving garden. Beginner-Friendly Vegetables For those new to gardening, it's wise to start with vegetables that are relatively easy to grow and maintain. Here's a list of beginner-friendly options: Zucchini: Zucchinis are prolific and easy to grow. Just ensure they have ample space to spread out. Lettuce: Lettuce is a quick grower and can be harvested multiple times. It's perfect for small spaces and containers. Radishes: Radishes are among the fastest-growing vegetables. They're excellent for impatient gardeners. Herbs: Herbs like basil, parsley, mint and chives are low-maintenance and perfect for small gardens or windowsills. Cucumbers: Cucumbers are resilient to pests and diseases and grow vertically so they’re suitable for those looking to plant in pots or small spaces like balconies Vegetables to Avoid Growing While there are plenty of vegetables suitable for beginners, some may be a bit challenging for those just starting. Here's a shortlist of vegetables to avoid until you gain more experience: Asparagus: Asparagus takes a few years to produce a significant harvest, which may be discouraging for beginners. Cauliflower: Cauliflower can be finicky and prone to pests and diseases. Artichokes: Artichokes are best left for more experienced gardeners due to their specific growing requirements. Brussels Sprouts: Brussels sprouts need plenty of care and space, making them less suitable for novice gardeners. Tips and Strategies for Beginners Plan your garden: Determine the layout, space, and type of vegetables you want to grow. Proper planning can prevent overcrowding and maximise your garden's potential. Watering: Keep a consistent watering schedule. Water in the morning to allow the soil to dry during the day, preventing diseases. Mulch: Apply mulch around your plants to retain moisture, reduce weed growth, and maintain a stable soil temperature. Crop rotation: Avoid planting the same vegetables in the same spot every year. Crop rotation helps prevent soil depletion and disease buildup. Learn from mistakes: Don't be discouraged by failures. Gardening is a learning process. Learn from your mistakes and adjust your methods accordingly. Speak to your local nursery: Local nurseries and garden centres are a great resource and can offer friendly, personal advice. They may also host gardening workshops which could help you improve your skills and get new ideas. Growing your own outdoor vegetable garden can be an enjoyable and rewarding experience, and something you could even do as a family. By starting with easy-to-grow vegetables, following essential gardening practices, and learning from your gardening journey, you can enjoy the freshness and satisfaction of homegrown produce. Whether you have a small balcony or a spacious backyard, the joy of nurturing and harvesting your own vegetables is within reach. So, roll up your sleeves, grab your gardening tools, and get ready to sow the seeds of your new hobby! Information sourced from The Wellness Workshop (https://www.thewellnessworkshop.com.au/).

Christmas is not only a time for giving, but also a time for feasting with family and friends around a crowded festive table bursting with fresh seafood, juicy meats, tasty veggies and of course…delicious desserts. We’re doing things a little differently this year and experimenting with a few Christmas inspired desserts that not only tantalise your taste buds, but also pack a punch when it comes to nutrient and goodness value. Make sure you share a pic with us and send us your inspiring desserts by tagging us on Instagram and Facebook! Dark Chocolate Avocado Mousse with Raspberry Coulis Ingredients: 2 ripe avocados, peeled and pitted 1/3 cup unsweetened cocoa powder 1/4 cup maple syrup 1 teaspoon vanilla extract Pinch of salt 1/4 cup almond milk (or any milk of your choice) For Raspberry Coulis: 1 cup fresh or frozen raspberries 2 tablespoons maple syrup 1 tablespoon lemon juice Instructions: In a blender or food processor, combine avocados, cocoa powder, maple syrup, vanilla extract, salt, and almond milk. Blend until smooth and creamy. Divide the mousse into serving glasses. For the raspberry coulis, combine raspberries, maple syrup, and lemon juice in a saucepan. Cook over medium heat until the raspberries break down and the mixture thickens slightly. Strain the coulis to remove seeds, then drizzle it over the avocado mousse. Refrigerate for at least 30 minutes before serving. Garnish with fresh raspberries or mint leaves before serving. Festive Chia Pudding Parfait Ingredients: 1/4 cup chia seeds 1 cup almond milk (or any plant-based milk) 1 tsp vanilla extract 1 tbsp maple syrup Fresh berries (strawberries, blueberries, raspberries) Granola Sliced almonds Pomegranate seeds Instructions: In a bowl, mix chia seeds, almond milk, vanilla extract, and maple syrup. Stir well and refrigerate for at least 4 hours or overnight until it reaches a pudding-like consistency. Layer the chia pudding with fresh berries in serving glasses or bowls. Top with granola, sliced almonds, and a sprinkle of pomegranate seeds for a festive touch. Serve chilled. Spiced Sweet Potato and Walnut Brownies Ingredients: 1 cup sweet potato puree (If you can’t find sweet potato puree in-store, simply steam or bake 1 medium sweet potato until fully cooked, then puree in a food processor or blender, or mash using a potato masher) 1/2 cup almond butter 1/4 cup maple syrup 1 tsp vanilla extract 1/3 cup cocoa powder 1/2 tsp baking powder 1/2 tsp cinnamon 1/4 tsp nutmeg Pinch of salt 1/2 cup chopped walnuts Instructions: Preheat the oven to 175°C and grease a baking pan. In a bowl, mix sweet potato puree, almond butter, maple syrup, and vanilla extract until smooth. Add cocoa powder, baking powder, cinnamon, nutmeg, and a pinch of salt. Stir until well combined. Fold in the chopped walnuts. Pour the batter into the prepared baking pan and smooth the top. Bake for 25-30 minutes or until a toothpick inserted comes out clean. Allow the brownies to cool before cutting into squares. Serve and enjoy! Information sourced from The Wellness Workshop (https://www.thewellnessworkshop.com.au/)

Have a go at whipping up a few snacks that save on time and money these school holidays, without compromising on taste. We’ve put together three easy snack recipes you can try out this week. One-bowl Banana Bread With close to 3000 five-star ratings, this one-bowl banana bread is quick, easy, and delicious. As with most banana bread recipes, make sure you use over-ripe bananas with black spotted skins. A big thanks to www.simplyrecipes.com for this one! Ingredients 2 to 3 medium very ripe bananas, peeled (about 1¼ to 1½  cups mashed) 1/3 cup (76g) butter, unsalted or salted, melted 1/2 teaspoon baking soda (not baking powder) 1 pinch salt 3/4 cup (150g) sugar (1/2 cup if you would like it less sweet, 1 cup if more sweet) 1 large egg, beaten 1 teaspoon vanilla extract 1 1/2 cups (205g) plain flour Method Preheat the oven to 175°C, and butter a loaf pan (roughly 20cm x 10cm) In a mixing bowl, mash the ripe bananas with a fork until completely smooth. Stir the melted butter into the mashed bananas. Mix in the remaining ingredients including baking soda, salt, sugar, beaten egg, vanilla extract, and flour. Pour the batter into your prepared loaf pan. Bake for 55 to 65 minutes at 175°C, or until a toothpick or wooden skewer inserted into the centre comes out clean. (A few dry crumbs are okay; streaks of wet batter are not.) If the outside of the loaf is browned but the centre is still wet, loosely tent the loaf with foil and continue baking until the loaf is fully baked. Remove from oven and let cool in the pan for a few minutes. Then remove the banana bread from the pan and let cool completely before serving. Slice and serve (use a bread knife to cut smooth slices.) Storage tip Wrapped well, the banana bread will keep at room temperature for 4 days. For longer storage, refrigerate the loaf up to 5 days, or freeze it. Peanut Bliss Balls Original recipe posted on www.kidspot.com.au Ingredients 1 cup almond meal 3 tbs smooth peanut butter 1 cup shredded coconut 2 tbs rice syrup Method Mix all the ingredients together in a bowl and shape into balls. Roll the shaped balls in extra coconut and enjoy. It’s that simple! Ham, cheese and zucchini muffins Ingredients 2 cups (300g) self raising flour see notes 1 cup (80g) grated cheese 2 medium (400g) zucchinis grated and excess liquid drained 125 g chopped ham or bacon ¾ cup (185g) buttermilk see notes 2 eggs ¼ cup (65g) vegetable oil sea salt and pepper to season Method Grease and line a standard 12 hole muffin tray with paper muffin cases. Preheat oven to 180 degrees (160 degrees if using fan forced). Whisk together the buttermilk, oil and eggs in a bowl and set aside. Sift the self raising flour into a large bowl. Add the grated cheese, ham, grated zucchini, sea salt and pepper. Mix to combine. Pour the buttermilk mixture over the top of the flour mix and gently fold through. Divide the mixture equally between the muffin cases (filling to ⅔ full). Bake in the oven for approximately 15 minutes or until cooked through (when tested with a skewer there should be just a few moist crumbs). Leave the muffins in the pan to cool for 5 minutes, before placing onto a wire rack to cool completely.

With the cooler months around the corner and cost of living pressures making us all think twice about spending, cooking delicious and nutritious meals for yourself and the family that won’t break the bank has never been more important. With some careful planning and a little creativity, you’ll be surprised what you can whip up. Here are a few recipes to get you started. You can adjust the servings to fit your household size. Chicken & veggie stir-fry Stir-fries are a great way to use up leftover veggies and create a nutritious meal. To make a veggie stir-fry, start by chopping up your favourite vegetables such as broccoli, carrots, capsicum, onions, and mushrooms. Heat up some oil in a wok (we love the flavour of sesame oil) and throw in sliced up chicken thigh or chicken breast. Around 100-200g of chicken per person is generally enough. After a few minutes, throw in the veggies and cook until they are tender. Add a sauce made of soy sauce, garlic, ginger, and a little bit of honey. While the stir fry is cooking, prepare noodles of your choice according to their instructions and either top with the stir-fry mix or stir through in the wok. Sweet potato and black bean tacos Tacos are a family favourite, and these sweet potato and black bean tacos are a healthy and budget-friendly twist. Start by roasting diced sweet potatoes (1 small-medium sized sweet potato per person) with a little bit of olive oil and salt in the oven at 220°C for about 20-25 minutes. Heat up some canned black beans on the stove with cumin and chili powder or a Mexican spice mix from the supermarket (1 can of black beans is generally enough for 3-4 people). Assemble the tacos with the roasted sweet potatoes, black beans, and your favourite taco toppings like shredded cheese, lettuce, avocado and salsa. Cheese kransky pasta One packet of pasta goes a long way in feeding hungry bellies. To make this one-pan-wonder, begin by boiling ¾ of a pot full of water. Add a pinch of salt and wait until you see bubbles to add your pasta. In the meantime, slice up 4 cheese kransky sausages and throw into a large deep pan on medium to high heat. Toss until you see the cheese soften slightly. Then add 1 cup of peas, a handful of sun-dried tomatoes, sliced red onion, a few crushed garlic cloves, and your choice of dried or fresh herbs (we like the spaghetti Bolognese herb mix). Cook until the peas and onion look ready then throw in the strained cooked pasta and stir through. If you like, add a little bit of olive oil, grated cheese, and salt and pepper to season.

If you're looking for an activity to do during your holidays, what better way to celebrate the start of another year by getting out into your local community, and supporting local farmers by picking the freshest, tastiest berries Tassie has to offer! Plus, berries are a good source of Vitamin C - an essential nutrient for the immune system! We did a little research from the north to south end of our island to give you a few ideas. All you need to do is pack up the car, get the family out of the house and enjoy taking in some fresh air… North Longford Berries - 119 Bulwer Street, Longford Tasmania Website: https://www.longfordberries.com.au/ Perfect for families, Longford Berries has been operating since 2003, priding themselves on premium quality fruit and a happy inclusive atmosphere that encourages everyone to visit and pick berries. They are open Wednesdays and weekends from 9:30am-4:30pm Aviemore Farm - 403 Gravelly Beach Rd, Gravelly Beach TAS 7276 Facebook: https://www.facebook.com/aviemoreblueberriesandcherries/ We’ve heard it’s a bit of a bumpy ride, but the cherries and blueberries at Aviemore Farm are second to none. Typically, their season starts from the 17th December, so head there after Christmas for a punnet of delicious berries. East Kate’s Berry Farm - 12 Addison St, Swansea TAS 7190 Website: https://katesberryfarm.com/ With breathtaking views across Great Oyster Bay and Freycinet National Park, Kate’s Berry Farm is a hugely popular destination for both tourists and locals alike. Unfortunately, you can’t pick the berries yourself (as they are grown in the north of Tasmania) but the variety of berry products including jams, syrups, sauces and wine are worth the trip and best enjoyed in their on-site café. Make sure you check the website for opening hours during the festive season as opening hours might change from day to day. Central and South Lanoma Estate, Westerway Raspberry Farm - 1488 Gordon River Rd, Westerway TAS 7140 Website: https://www.lanoma.com.au/ Located on the river flats of the Tyenna River, running through the Derwent Valley sits The Westerway Raspberry Farm, proudly owned and operated by the Clark family for over 15 years. Specialising in raspberries, blackcurrants, blackberries and other seasonal soft fruits, the farm has over 150 acres of land filled with the freshest berries from early December to late January. There’s also an on-site shop to enjoy boasting a range of fruit-based products including ice-cream. Old Beach Berries - 218 Old Beach Rd, Old Beach TAS 7017 Website: www.oldbeachberries.com.au Just a half hour car trip from Hobart sits Old Beach Berries, a friendly farm offering pick-your-own blueberries from January to March every day of the week. The farm specialises in pesticide and herbicide free blueberries that pack a punch and are ideal for freezing. They also provide a great range of berry inspired recipes for you to try, one of which we’ve included below: Blueberry and Lemon Scones – Recipe from Old Beach Berries https://www.oldbeachberries.com.au/blogs/recipes/blueberry-and-lemon-scones Ingredients 2 cups of plain white flour ½ cup of white sugar 1 tablespoon of baking powder ¼ teaspoon of salt ½ cup of butter 1 egg ½ cup of sour cream 1 tablespoon of milk 1 teaspoon of vanilla extract 1 tablespoon of lemon zest Juice of half a lemon 1 cup of frozen blueberries For the glaze: ½ cup of sugar 3 tablespoons of lemon juice Directions Preheat the oven to 180°C. In a medium mixing bowl, combine the flour, sugar, baking powder, and salt. Using a knife, cut the butter into the flour mixture. You can also you a food processer or two forks. Be cautious when using your hands as this will cause the butter to warm and affect the texture of the scones. In a separate bowl, whisk together the egg, sour cream, vanilla extract, lemon zest, lemon juice and milk until completely combined. Add the wet mixture to the butter and flour mixture. Carefully incorporate until you have a wet shaggy dough. Gently fold in the frozen blueberries. Transfer the dough to a lightly floured sheet of baking paper. Form it into balls the size of your palm and gently push down. Place them into the preheated oven and cook for 15 minutes or until slightly brown on the top. While the scones are cooling, drizzle the glaze over each scone. Serve with cream and blueberry jam! Information sourced from The Wellness Workshop (https://www.thewellnessworkshop.com.au/)

“Mindfulness” has been a hot topic in the wellness industry for the last five to ten years with everyone from elite athletes, politicians and even global entrepreneurs spruiking the benefits of a more mindful approach to life. But what about mindfulness for kids? Are kids already born with the ability to maintain focus and a clearer mind or is this a skill we need to teach them? We asked mindfulness and qigong teacher Emma Adnams from “Move For Life Qigong” (who is also a qualified teacher and has been working with children for over 15 years) what her 3 top tips are for improving mindfulness in children are. Tip 1 - Identify The “Why” Sit down as a family with your children and discuss why being in the moment, being present and being connected to your environment is important. Discuss how your/their actions are often an outcome of how you/they feel, and how being more aware of your feelings can make you more aware and in control of your actions. It’s also important to discuss how your feelings and actions can affect others. Once you’ve had these discussions, practice mindfulness together by writing down feelings and putting them in a mindfulness jar, engaging in mindful movement like dancing, or even just going for a walk and noticing the things in your environment or neighbourhood e.g., the colour of plants and trees, the number of street signs… etc. Tip 2 - Schedule, Share and Reflect Once you’ve identified why being more mindful is important to you and your family, start scheduling it by putting it in the calendar and making it a priority. It doesn’t need to be a large amount of time, but rather just 1-3 moments in the day to reflect and discuss your moments of awareness. Around the dinner table at night is a good time, or you can even encourage kids to draw their reflections on a piece of paper. A few suggestions to start the conversation if you want to talk about it include: Today I felt… what did you feel today? Where in your body did you feel that? I am grateful for…today. What do you feel grateful for? What colour did you feel like today? I wonder if you made anyone smile today? Tip 3 – Be A Role Model I know how busy mums and dads are, I’m a parent myself! But it’s really important to be a role model to your children if you want to encourage them to be more mindful by practicing it yourself. Take a moment in your day when you’re chasing that “To Do List” and express how you feel as well as verbalising it to others. If your children can see, hear and notice you being more mindful and aware of your feelings, they will start to mimic those behaviours too. You can find Emma on Instagram @move_for_life_qigong or by clicking this link: https://www.instagram.com/move_for_life_qigong/

Myth 1 – Meditation and mindfulness are the same thing If there’s one question we hear time and time again it’s “Is meditation and mindfulness the same thing?”. Well here’s the short answer, no. Meditation is a practice that can help us cultivate mindfulness, but it’s not the only method. Similarly, we might practice meditation at certain times of the day or week but struggle to remain mindful outside of these moments. Some common mindfulness techniques include mindful eating, mindful movement and mindful breathing. Whereas common meditation techniques may include guided meditation (with an app or instructor), unguided meditation (usually done alone in silence), calming or insight meditation. Myth 2 – Meditation means thinking about nothing It’s normal to feel apprehensive or nervous about meditation, particularly if we’re new to it and never tried it before. A major reason for this is many of us think meditation means thinking about nothing or having a blank mind. On the contrary mediation, particularly insight meditation is about setting an intention to focus on a specific quality or thought like gratitude. At first it is completely normal to have whirling thoughts and dialogue circling our mind, but don’t let this become a barrier to persevering. Just like most things, meditation takes regular practice to get better. Myth 3 – Meditation is only for certain types of people Unfortunately, like many aspects of the wellness industry, certain practices or behaviours are associated with being a “certain kind” of person. Buying a certain type of active wear, drinking special tea or having several yoga mats doesn’t make us more or less likely to benefit from meditation and mindfulness. We also don’t need to go and sign up to a yoga studio straight away. Trying everything at least once in our own way helps us to decide whether or not we like it. This can be as simple as repeating a mantra over and over in the car, using a guided meditation app before bed, or even one minute of breath work when seated at our desks. Information sourced from The Wellness Workshop (https://www.thewellnessworkshop.com.au/)

Ever spent a night at a friend’s place, a hotel or holiday home, only to wake up with a stiff neck? Many of us ­­recognise the importance of a great mattress but tend to forget how crucial picking the right pillow type is for our sleeping style and posture. We recently sought out advice from local sleep experts, A.H. Beard who not only design and produce the comfiest mattresses, but also offer a tonne of information on how to get a better night’s sleep. Tip 1 – Consider your sleep position Your sleep position can significantly impact the height and shape your ideal pillow needs to be. According to A.H. Beard, “back sleepers tend to benefit from a flat, thin pillow that supports the neck and spine”. They also suggest placing a pillow under the knees to assist with any lower back pain. On the other hand, if you’re a side sleeper try to choose a thicker pillow that can support your neck and spine, given it’s in an elevated position when you sleep on your shoulder. Stomach sleepers should opt for a thinner pillow, or even no pillow at all. Tip 2 – Find out what your pillow is made from Unfortunately, a lot of the cheaper pillows out there are constructed from synthetic fibres such as polyester, which for some can cause allergic reactions. A.H. Beard recommends looking at natural latex options which are resistant to mould and in some cases may have a dust-mite resistant inner cover. Other good choices are cotton or wool pillows, as well as memory foam which retains the shape and contours of your body. Tip 3 – How old is your current pillow? Have you thought about the age of your current pillow and how long you’ve been sleeping on it? It might have been a hand-me-down when you first moved out or one you found laying around the house many years ago. Considering the age of your pillow and whether you need to replace it can be the single most effective step in getting a better night’s sleep. A.H. Beard’s tip: have a look at your pillow and notice wear and tear, stains or even the smell. If your pillow looks obviously worn, it might be time to throw it out and go shopping for a new one. Information sourced from The Wellness Workshop (https://www.thewellnessworkshop.com.au/) and A.H. Beard (https://ahbeard.com/).

Winter’s not over yet and we’re still comforted by the idea of cosy nights on the couch with a delicious meal in our hands. So why not join in the fun and try out these delicious meals by Tassie chef Ben Milbourne from Left Off The Map? We’ve picked one of our favourites below. Pork Ragu with Salsa Verde PREP TIME 15 minutes COOK TIME 60 minutes SERVES 4 INGREDIENTS 1kg of pork shoulder, cut into chunks 1 celery stalk, diced 1 medium carrot, diced 1 onion, diced 1 teaspoon of fennel seeds 3 cloves of garlic, chopped 500mls of chicken stock 1 tablespoon of pepper berry salt 1 jar of Barilla Napoletana 250g of Barilla Casarecce 5 sprigs of thyme 1 tablespoon of rosemary, chopped 1 teaspoon of chilli flakes Salsa Verde ½ bunch of mint ½ bunch of parsley ½ bunch of basil 2 tablespoons of capers Juice of 1 lemon 5 anchovies ¼ cup of red wine vinegar ½ cup of olive oil 1 tablespoon of Dijon mustard METHOD Step 1 Saute the carrot, celery, onion, and garlic in a tablespoon of olive oil then add the pork and cook until the ingredients develop some colour. Then add the thyme, rosemary, fennel seeds and chilli, followed by the Barilla Napolitana and the stock, and allow to simmer for 45 minutes with the lid on. Step 2 Take the lid off the ragu and add the Barilla Casarecce and allow to cook for a further 15 minutes with the lid off. Step 3 To make the salsa verde, combine all the ingredients in a small blender and whiz until well combined. Serve the Ragu with a spoonful of salsa verde. Information sourced from The Wellness Workshop (https://www.thewellnessworkshop.com.au/) and Left Off The Map (https://www.leftoffthemap.com.au/)

How To Get A Better Night’s Rest: 3 Factors That Impact Your Body Clock The “body clock” or biological clock regulates our bodily processes in a 24-hour period causing physical, mental, and behavioural changes that respond to light and dark. One of these is the sleep-wake cycle which, when properly functioning, allows us to have consistent and restorative sleep. A better night’s rest is crucial to all areas of our wellbeing, so we set out to find three factors that can impact our body clock. 1. Exposure To Light The most powerful of all influences on the body clock is exposure to light. To put it simply, the area of the brain that controls circadian rhythms sends signals to the body to regulate things like hormones, digestion, and energy. When our bodies are exposed to light (think natural sources like the sun, and artificial sources like indoor lighting) the brain assumes it is daytime and therefore sets off a chain of signals to promote alertness and energy expenditure (amongst other things). Exposure to lighting at night (from LED globes, TVs, phones and other technology sources) can disrupt our body’s natural circadian rhythm and disrupt our ability to wind down at night. Fix – To ensure your sleep-wake cycle is not thrown into disarray, limit use of screen devices and powerful lighting at night and think about changing your bedroom light globes to warm white filament globes rather than cool white LED globes which give off blue light. 2. Shift Work For many of us shift work is a normal part of daily life and essential to keeping our economy running. But did you know that shift work can also have a powerful effect on our sleep, and unfortunately not a positive one? When the body is awake at night and trying to get sleep during the day, we are working against our systems natural body clock and forcing ourselves to be alert when it wants to relax. This cycle can lead to poor quality of sleep, trouble getting to sleep and excessive sleepiness while awake. Fix – Keep your sleep consistent by trying to go to bed at the same time, and waking up at the same time, even when not shift working. Limit exposure to light before sleep by closing the curtains or blinds in your house, avoiding screen time, and keeping your bedroom as dark and as noise free as possible. 3. Large Meals Before Bed In a study published in the British Journal of Nutrition, researchers found that eating large meals, particularly those containing a lot of spice, and drinking carbonated or caffeinated beverages before bed, increased the odds of waking up after falling asleep. Individuals who consumed a meal less than 1 hour prior to bed were more than twice as likely to wake up during the night and experience interrupted patterns of sleep. Fix – Try to finish eating at least 2-3 hours before going to sleep where possible and avoid having your largest meal of the day right before bed. If you’re particularly sensitive to interrupted sleep, avoid carbonated beverages at night and limit caffeine to before 1pm. Information sourced from The Wellness Workshop: https://www.thewellnessworkshop.com.au/ What Are Circadian Rhythms? National Institute of general Medical Sciences

The term self-care is often thrown around haphazardly in well-intentioned articles or conversations amongst adults seeking to prioritise a little extra “me-time” in their already busy routines. So, when we sat down with Founder and Wellness Coach, Melani De Sousa from workplace wellbeing provider The Wellness Workshop, we were keen to understand how they defined self-care and what it really looks like day-to-day. "Self-care is planned and intentional. Most importantly, it is part of a regular routine, ideally one small activity per day.", Melani explains. “It’s important to not get self-care confused with pampering or luxurious activities like a one-off massage or facial, which we tend to treat ourselves to only a few times per year. Ideally, we should aim to participate in a self-care activity for every area of wellbeing including mental, physical, social, intellectual, vocational, environmental, spiritual and even financial wellbeing”. In their aptly named “Self-care Workshop”, participants learn how to create a self-care routine by starting with one small activity in each of the eight areas of wellbeing mentioned above using a fool-proof formula developed by The Wellness Workshop allied health team. It looks something like this… I will (insert activity) every (insert frequency) in/at (insert place) for (insert duration of time) with (insert person if applicable) to feel (insert feeling) and improve my (insert area of wellbeing) wellbeing. Here’s an example of a few activities we put together ourselves using the above formula: “I will read every night in bed for 7 minutes alone to feel more relaxed and improve my spiritual and intellectual wellbeing.” “I will walk every morning after I’ve had my coffee around the block for 10 minutes with my dog to feel energised and improve my physical and emotional wellbeing.” “I will go over my budget fortnightly on a Monday night on my laptop in the home-office for 15 minutes to feel in control of my spending and finances and improve my financial wellbeing.” Other tips Melani provides for creating a sustainable self-care routine include: Create and start with one self-care tip for the area of wellbeing you feel is most in need of improvement. Repeat it for at least 1-2 weeks if it’s a daily activity, or 4 weeks continuously if it’s a weekly activity. Avoid creating difficult self-care activities that require a lot of time or money. Start small and once the activity becomes a habit (that is, you do it without thinking and it’s a part of your routine), then increase the duration. To drink more water, start by drinking 1 glass of water every morning after brushing your teeth, then with time increase the amount of glasses of water or the amount of times in a day you drink. 1 glass after lunch, 1 glass after dinner… etc. Spread out your self-care activities amongst all areas of wellbeing. Often, we can get stuck channelling all our efforts into one area of wellbeing (e.g., physical wellbeing) and then fall in a heap when factors out of our control prevent us from doing those activities (e.g., an injury). By having multiple different self-care activities, we’re giving ourselves the best possible chance of continuity and preventing ‘all or nothing’ thinking. Information sourced from The Wellness Workshop: https://www.thewellnessworkshop.com.au/

3 Simple Tips To Better Manage Stress There’s something really frustrating about hearing we need to “stress less”. It almost seems to increase stress levels because suddenly there’s one more thing we need to worry about. A much more effective and realistic piece of advice is how to better “manage stress”, because let’s face it, we can’t always control what happens to us (e.g., a global pandemic!). Better managing stress involves a two-pronged approach; proactive strategies that help to mitigate stress before it happens, and reactive strategies (otherwise known as coping mechanisms) to help us deal with the stress when or after it occurs. Read on to find out our three simple tips to better manage stress. Tip 1 – Have at least one mindfulness technique you engage in daily When we’re stressed, we’re usually overthinking and the majority of our energy is going to our head, not our bodies. By reconnecting the mind with the body, we are cultivating mindfulness and bringing our attention back to the present, rather than worrying about the past or stressing about the future. A simple mindfulness exercise like 3-3-3 breathing can help to calm our thoughts and slow a racing mind. Try: Close your eyes. Breath in for 3 seconds through your nose, hold the breath for 3 seconds, and exhale out your mouth for 3 seconds. Repeat at least three times. Tip 2 – Check in regularly with yourself Checking in with our emotions regularly and identifying how we’re feeling can aid emotional regulation and keep us calm during tense situations. Try: Keep a mood journal and write down how you’re feeling on a scale from 1-10, with 1 being extremely calm, and 10 indicating severe anxiety. Do this at least three times per day; in the morning, at lunch, and at night, and see if you can identify any patterns with your emotions. Are there particular situations, environments or people that trigger you emotionally? Tip 3 – Write out your stressors in the Circle of Influence The Circle of Influence and Control by Stephen Covey assists us to visualise our concerns, or all the things we’re stressing about in a three-circle diagram. It does this by categorising tasks or thoughts into three areas; things we can control, things we can influence, and things we are concerned about but don’t have control over. By focusing our efforts on the things we can control and influence (the two inner circles), we’re more likely to engage in productive tasks that have an effect on our reality, rather than putting energy into things we have no control over (e.g. the weather). Try: Get a large piece of poster paper. Draw a large circle in the centre of the paper, a medium circle within the large circle, and a third small circle within the medium circle. Now write down everything you have direct control over (e.g. your actions, communication style, tasks you can complete) in the small circle, things you have influence over in the medium sized circle (e.g. your reaction to others, interpersonal relationships, your home environment), and things you don’t have control over in the large circle (e.g. the economy, past mistakes, traffic… etc). Put the poster up somewhere you can see regularly and choose to focus on the things in the two inner circles while accepting the events/people/situations you have no control over. For more information on the Circle of Influence and Control, visit https://www.thecareerpsychologist.com/resource/the-covey-circles-of-influence/ Information sourced from The Wellness Workshop: https://www.thewellnessworkshop.com.au/

When it comes to improving fitness, many of us forget the basic building blocks that allow for proper technique and a better range of motion. Stretching and mobility movements are often the more underrated components of a great exercise routine but can go a long way in reducing the risk of injury and improving quality of life. We caught up with local Personal Trainer Meg Culhane from Fit ‘n’ Kicking in Launceston who gave us six exercises for improving flexibility and mobility below. Stretching Exercise 1 – Reclining Twists Lie on your back on the floor with knees bent and feet on the ground. Have your arms outstretched and palms facing up towards the ceiling. Keeping your knees together, gently roll your knees to one side of the room while keeping both shoulder blades in contact with the floor. Rotate your head to the opposite direction of your knees and hold for at least 15 seconds. Repeat this on both sides. Stretching Exercise 2 – Shoulder Stretch Stand about half a metre away from a wall, facing the wall. Stretch out both arms in-front of you towards the wall and push your palms flat against the wall while simultaneously pushing your hips away from the wall making a slight c-curve with your upper back. Continue pushing away from the wall until you feel a nice stretch through your shoulder blades and shoulder joint. Hold for 15-30 seconds and repeat. Stretching Exercise 3 – Lunge Hip Flexor Stretch If you’re sitting down for most of the day, this stretch will help release the tight and sore area around the front of your hips. Kneel onto the ground with one leg out in-front of you (imagine you’re getting down on one knee to propose!). From here, tuck your bottom under and push the hip you’re stretching forward towards your knee, making sure your knee doesn’t go too far past your toes. You should feel a stretch in your hip flexor which is the creased area located near your hip bone. Hold this for 10-15 seconds then repeat on the other side. Mobility exercises generally focus on a specific joint, like the shoulder, hip, or knee joints. Rather than static stretching which involves holding and stretching the target muscles for 15-30 seconds, mobility exercises encourage continuous range of motion through the joint capsule. Mobility Exercise 1 – Walking Hamstring Stretch Stand up tall with both feet together. Take a step forward putting one foot about ½ - 1 metre in-front of you with a straight leg and toes up towards the ceiling. From here reach both hands towards your toes with palms facing up, making a scooping motion until your arms are above your head. Now step forward with the opposite leg and continue this pattern alternating legs at least 16 times on both sides or roughly the length of a netball or basketball court. Mobility Exercise 2 – Hip Joint Rotation Position yourself next to a wall or staircase that you can use for stability if necessary. Lift one knee upwards to form a 90-degree angle with your body and create small circles (with your knee) in the air in a clockwise direction to safely rotate your hip joint. If comfortable to do so, also rotate your knee in an anticlockwise direction while holding onto a wall or rail for balance if needed. Switch legs and repeat. Mobility Exercise 3 – Inchworm Walk Out Standing with enough space to move at least 1-2 metres, drop both hands to the ground in front of your feet (bending the knees if you need to) and slowly walk your hands out away from your body until you’re in a high plank position. Once in high plank, gradually walk your feet to your hands, bending the knees slightly to return to a standing position rolling one spinal vertebrae up at a time until you’re fully upright. Repeat 6-8 times. One Last Tip! Like with most things, flexibility and mobility can improve with practice and consistency. As we grow older, reduced mobility can significantly impair our quality of life and stop us from doing the things we love. Adding regular stretching and mobility movements to our exercise routines ensures we’re proactively taking care of our bodies and improving our health. For terms and conditions, visit https://www.stlukes.com.au/terms-conditions.

Walking not only boasts physical benefits like improved cardiovascular fitness, reduced risk of heart disease and stronger bones, but it’s also a great way to explore our local state. Tasmania has some of the most breathtaking walking trails and views, so why not pack a bottle, grab a friend or the family and set out on one of these stunning walks across a range of locations. Rocky Cape National Park – Banksia Grove/Caves Circuit Rocky Cape National Park has a range of walks to choose from including short 20-minute walks to more challenging 4 hour walks up to 15km. Ideal for most levels, the Banksia Grove/Caves Circuit walk is 1.6km long and darted with large cylindrical flowers leading up to an Aboriginal shelter largely referred to as Lee Archer Cave. Take the platform to explore views of the cave before the steep decline to Wet Cave where you will often find a pool of water that eventually leads down to the Sisters Beach boat ramp. ​Leven Canyon Lookout More suited to the experienced bushwalker, the Leven Canyon Lookout walk offers spectacular views that are quite easily accessible from the track. The circuit is around 1.2km in distance and takes the average walker 45 minutes to complete with a few short steep hill sections*. There are two lookouts available to enjoy including Cruickshanks and Edge, both offering expansive views worthy of a panoramic photo. *Not advised for young children or when severe weather conditions impact the terrain. Evercreech 400 meters or a 1km return circuit, Evercreech is a short and easy walk suitable for most ages and abilities. Explore the beautiful forest encased by giant white gum trees which are the tallest of their species in Australia. You can also pack a picnic and enjoy the on-site facilities equipped with tables, barbecues, and undercover shelter. Creepy Crawly Nature Trail If rainforests are your thing, then the quirkily named Creepy Crawly Nature Trail might just be your pick for a half hour walk that’s scattered with moss-covered trees and large sized logs. You’ll need to duck and weave beneath a few branches, so it’s not recommended for those who aren’t comfortable climbing a lot of stairs. As with most of Tasmania’s national parks you’ll require a valid parks pass to enter. Duckhole Lake Located in the south of our state near Adamsons Peak, the Duckhole Lake walk is around 4.2km in length with an estimated completion time of 90 minutes. Follow the boardwalk track through to the peaceful lake which is actually a flooded sinkhole, part of the regional cave and karst system that includes Hastings Caves. On your way you’ll also find remnants of the 19th century sawmill tramway, an idyllic spot for taking in the beautiful sounds and sights of nature. Organ Pipes The last of our featured walk trails and the longest with a 7.4km return track is Organ Pipes, located near one of Hobart’s most famous landmarks. 120m in height, the columns of dolerite ‘were formed as subsurface molten rock cooled and contracted into hexagonal pillars’ (Parks Tasmania, 2022) They serve as a great feature along this 3-hour journey that ends at The Chalet stone shelter. If you’re a history buff that wants to learn more about the columns, you’ll be delighted to know that the columnar cliffs were formed during the Jurassic period when Tasmania began separating from Antarctica. For more information on these walks, visit https://parks.tas.gov.au/things-to-do/walks/map-of-walks, and for more great trails to explore this Winter, check out https://parks.tas.gov.au/things-to-do/60-great-short-walks.

We wouldn’t be alone in saying that with the cooler weather comes less opportunity to get outside, get moving and get our heart rate up. But what if we didn’t have to brace the chilly outdoor temperature to get the benefits of regular exercise? We share a few clever tips to keep you moving over the next few months. Tip 1 – Move with joy Exercise doesn’t have to be boring and nor it should be. Let go of the strict rules and move in a way that brings you joy. Love dancing? Join a local dance class once per week with some friends or your significant other. Want to spend more time with the kids? Head to your local trampoline centre and join them on the springs for half an hour. Anything that gets your muscles moving, your blood flowing and your heart rate up is considered exercise, so forget forcing yourself to do something you hate and start moving for joy! Tip 2 – Join a local sporting team As we get older we tend to play less and less organised sport, yet joining the local basketball, netball or indoor soccer club (just to name a few) is one of the most effective ways to maintain a regular exercise routine and enjoy social activity. Have a look in your local area and see what indoor sports are offered. Squash courts, indoor bowling clubs, karate and even indoor rock climbing all give you the benefits of regular movement away from the cooler temperatures. Tip 3 – Set small, achievable goals Something we can all be guilty of is setting large, unrealistic goals when we first plan to move more. As a general rule, the quicker we start something, the quicker we tend to stop doing it. Aim for 10 minutes of activity a day everyday rather than 30 minutes a day a few times a week. Why? Doing something everyday sets up a regular habit in the brain – especially if we do it at the same time every day. Once your new routine feels automatic, and you’re doing it without much thought, then start increasing the duration of the activity from 10 minutes to 15 minutes, then to 20 minutes…and so on. Small, consistent steps are the key to maintaining a long term exercise routine with gradual progression. For more great health and wellbeing tips, follow St Lukes on Facebook and Instagram.

If you consider yourself an environmentalist, you might’ve remembered that recently it was World Environment Day – the United Nations day for encouraging worldwide awareness and action to protect our environment. One such way we can all contribute to reducing our carbon footprint on the planet is reducing the amount of food wasted. Food Wastage In Australia And Around The World Did you know that in Australia 7.6 million tonnes of food is lost or wasted every year, with 1/3 of all food globally going uneaten?1 The enormous cost of food wastage in our country is estimated at around $36.6 billion, or $2500 per household per year. So what can we do about it and how can we be part of the solution rather than the problem? Tip 1 – Only buy what you need Research shows that most of the food wasted comes from households with the top five most wasted foods being vegetables, bread, fruit, bagged salad and leftovers.2 To help reduce wastage, only buy what you need and avoid the trap of overspending ‘just in case’. Tip 2 – Make a plan Rather than guessing your way through supermarket aisles, prepare a shopping list beforehand and have an idea of what recipes you’re going to cook. Doing so means you’ll avoid buying too much and save time preparing meals too. Tip 3 – Store leftovers in your freezer Rather than throwing perfectly good food away, store your leftovers in containers in the fridge or freezer for a rainy day. Doing so saves you time and money, and means you’re not stuck for meal options when you haven’t had a chance to get to the grocery store. What Else Is Being Done? Food rescue organisations like SecondBite and Loaves and Fishes in Tasmania rescue food from landfill by partnering with growers, retailers and major supermarkets around the country like Coles, and distribute it to schools, communities and people in need through freshly prepared meals and food donations. In addition to this, Loaves and Fishes provides job opportunities to disadvantaged youth and individuals with a disability through their Devonport kitchen that produces ready-to-eat meals state-wide. For more great tips, follow StLukesHealth on Facebook and Instagram or visit www.stlukes.com.au. You can also volunteer or learn more about Loaves and Fishes here in Tasmania by visiting https://loavesandfishestasmania.org.au/get-involved 1 https://www.awe.gov.au/environment/protection/waste/food-waste 2 https://www.ozharvest.org/food-waste-facts/

With the colder months on our doorstep comes the promise of cosy nights in front of the TV, hearty meals at the dinner table and potentially a greater susceptibility to the common cold and flu. But are we really more prone to getting sick during Winter? We sat down with local Accredited Practising Dietitian Georgia Rosetto from Launceston Dietetics to debunk a few myths and share her top five foods for boosting immunity this Winter. “You can’t really boost or supercharge your immune system”, says Georgia, “but you can support it by choosing certain foods as well as other lifestyle factors like getting enough sleep, managing stress and exercising adequately.” It’s not necessarily the colder weather that may increase our risk of catching something, but rather the fact we’re indoors more often and in closer proximity to others. This gives viruses the opportunity to spread more easily. So how can we optimise our immune function to fight off a virus more effectively? Enjoy a varied and nourishing diet that includes the following five foods: Nuts Nuts contain a bunch of elements that our immune system utilises to function properly including protein, zinc, copper, iron, selenium and Vitamin B6. Georgia recommends a handful of different nuts each day (walnuts, brazil nuts, pecans, almonds…etc) so we are maximising variety throughout the week. Berries Berries are a good source of Vitamin C, another essential nutrient for the immune system, together with dark leafy greens, tomatoes and broccoli.  Rather than supplementing with pills or vitamins, Georgia suggests eating vitamin rich foods where possible, as these are a much better way to absorb nutrients. Onions/Garlic Foods that promote good gut health like prebiotics can help our bodies to function better and enhance our immune system. Prebiotic containing foods such as onions, garlic and even oats feed the healthy microbes living in our gut. Sun-tanned mushrooms Vitamin D levels can drop in the winter months – particularly in Tasmania. Eating lunch outside or going for a midday walk can help boost Vitamin D absorption. A fun way Georgia suggests to get an extra top up of Vitamin D is to consume mushrooms which have been exposed to sunlight. How? Put store-bought mushrooms (with gills facing up) in direct sunlight for 15 minutes in the middle of the day before adding to your dish of choice. Eating enough Not an ingredient, but (in her words) the most important of Georgia’s tips is to make sure we are eating enough quality foods and eating regularly. Dieting or restrictive eating can result in reduced immune function, increasing our susceptibility to viruses and poor wound healing. “Making sure you are getting enough fuel for your body to run optimally is just as important as making sure you are getting enough vitamins, minerals, sleep and sunshine!” Georgia adds. For more great wellness tips, follow us on Facebook and Instagram.