on the coast - Radio Five-O-Plus

on the coast
Senior’s Week
14–22 March
find out what’s
are they really
as we age?
Gosford Showground May 2nd & 3rd 2015
is all about families having FUN, FUN, FUN!
DAILY ADMISSION Family pass $29 Adults $10 Kids and concession $8 includes
FREE Non Stop Entertainment FREE Horse Show
FREE Demos FREE Reptile Show FREE Fun Activities
FREE Displays FREE Exhibits FREE Fireworks
and 12 FREE show competitions
not to mention FREE Parking
and FREE Shuttle Bus
great traditional
Pl show attractions:
rides, side show, showbags,
equestrian , great food, displays,
exhibits, non-stop entertainment
including Bike Boy, Circus Stuff
and My Pet Dinosaur plus
a whole heap more
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Grab your kids and grandkids and celebrate the joys, fun all
the great of traditions of Gosford Regional Showtime
For further information visit www.gosfordregionalshow.com.au
or phone us on 0412 436 246
No hassles…no worries. Convenient pickup locations right across the Central Coast!
Editor: Simone Evans
[email protected]
Art Director: Debbie Elliott
[email protected]
Printing: Spotpress Pty Ltd – 9549 1111
Publisher: Phone: 4325 3393
Debbie Elliott – Ph: 0421 026 915
Simone Evans – Ph: 0413 186 431
trading as Kidz on the Coast
ABN 66 765 066 257
54 Hills Street, North Gosford 2250
Distribution: Presstrans Pty Ltd
Phone 0411 492 809
Cover: Ingimage
Contributors: Laura Kiln, Sarah Tolmie,
Matthew Hodgson, Kirsty Taylor,
Kate Keogh, Deb Batey, Paul Quinn,
Diana Arundell, Carol Campbell,
Glenn Jarvis, Dr Qunten Willemse,
Collette White
Warranty & Indemnity
Advertisers and/or advertising agencies upon and by lodging
material with the Publisher for publication or authorising or
approving of the publication of any material INDEMNIFY the
Publisher, its servants and agents against all liability claims or
proceedings whatsoever arising from the publication and without
limiting the generality of the fore-going to indemnify each of them
in relation to defamation, slander of title, breach of copyright,
infringement of trademarks or names of publication titles, unfair
competition or trade practices, royalties or violation of rights
or privacy AND WARRANT that the material compiles with all
relevant laws and regulations and that its publication will not give
rise to any rights against or liabilities in the Publisher, its servants
or agents and in particular that nothing therein is capable of
being misleading or deceptive or otherwise in breach of Part V of
the Trade Practices Act 1974. The views expressed in Seniors on
the Coast are not necessarily those of the editor or publishing
staff. While every effort has been made to insure accuracy of
the information in this publication, no responsibility will be
accepted by Seniors on the Coast. No part of this publication
may be reproduced without permission of the publisher.
6Travel Top travel tips
Well being Exercise forms an
integral part of healthy lifestyle
10 Grief Words of comfort in
times of loss
12Chiropractic Getting the mo
out of your bod
14Naturopathy Are supplements
really necessary as we age?
18Mindfulness People pleasing
20 Seniors week What’s
happening on the coast
22 Life and Love healthy ageing
and wellness in longevity –
viva la revolution!
Congratulations you’re going
to be a grandparent
26 Road Safety Getting around
28Recipes Cooking for families
with food allergies
29Legal Did you know
superannuation is not
covered by your will?
30 Community Noticeboard
Welcome to Seniors on the Coa
we choose
possess, what really matters is how
bled by
and be
We are astounded and incredibly hum
to live our lives
the response we’ve received on this
the best
. Choose to
publication. In the past six months
positive difference to our universe
isn’t feeling
production, we’ve met som
spend an hour with som
opened their
group or
wonderful local residents who have
so great or help
you did.
hearts and invited us to speak at their
We love hearing your stories
we feel to
their life stories so far. How blessed
about you. So if you wou
or event to
have met you all and this is only the
something with us or have a group
[email protected]
Last week we met some of the team
t and Allen
Radio Five-0 Plus. Bruce, Margare
or phone 4325 3393.
their station
showed us the great space held by
Our advertisers are important – they
in Gosford, thei
supporting our
o station. It’s
operations of this community radi
we need
spirit they
them know
amazing how much time, energy and
service. If you visit one, please let
. Small
give voluntarily, to supp
that ‘Seniors on the Coa
e music is
l – let’s
residents. And I must say wow…th
business on the
Talk about
from the 1940s through to 1985.
make sure we
to listen if
some classic hits! Tune in to 93.3
you haven’t already.
Welcome to Autumn.
st, we’ve
Through our travels over the Coa
. It doesn’t
realised something quite empowering
matter what age we are or wha
Support Red Cross Calling
s one of the largest, nongovernment, voluntary
organisations in Australia, Red
Cross has adapted and flourished to
provide a range of programs much
broader than simply blood and
emergency services.
By making a donation or organsing
an event for Red Cross Calling during
March you can support the everyday
work of Red Cross such as bushfire and
flood relief, providing safe drinking water
and sanitation for remote communities,
assisting new immigrants and ringing
isolated or elderly people to check on
their welfare.
Last year Red Cross assisted more
than 56,000 people affected by disasters
and served over 800,000 meals to school
children who might otherwise have gone
to school hungry.
On the NSW Central Coast, Red Cross
has a broad range of social support
programs to help people develop the
skills and confidence they need to
reconnect with their local communities
and access local Red Cross programs
such as Telecross, Telechat, Community
Visitors Scheme, Home and Social
Support and Mates.
The Red Cross Young Parents Progam
in Gosford helps young men and women
cope with the myriad of daily challenges
they face as teenage mums and dads,
including finding somewhere to live.
Local members and volunteers are
the backbone of Red Cross and by
• Lift Chairs • Scooters • Rollators
• Wheelchairs • Bathroom
• Bedroom • Daily living Aids
• Sheepskin Products
• Compression Supplies
looking at the diversity of Red Cross
supporters, volunteers and young
members in this region it is easy to see
just how far Red Cross has come in the
past 100 hundred years.
Red Cross shops are also increasingly
being used as community hubs. Our Red
Cross Shops are
places where the
local community
can learn,
engage and rally
support for Red
Cross projects
or volunteering
and social
isolation are a
Above left: Young Parents Program Coordinator, Michelle Pietroboni, Above
growing problem
right: Red Cross Social Support volunteers Virginia Toth (L) and Leonor Clifton
in this area and
teach everyone how to respond in an
Red Cross branches, retail stores, and
volunteering opportunities help get
To purchase a Red Cross first aid kit or
people more involved at a community
to book a first aid training course go online
to redcross.edu.au or call 1300 367 428.
Red Cross also offers first aid courses
Red Cross Calling is the one time of
for adults, adolescents and children to
year when local Red Cross members,
community groups, schools and individuals
can go to the streets, make public
collections or door knock to raise money.
To make a donation, or to find out
how you can get involved with Red
Cross Calling go to our website at
redcrosscalling.org.au or phone
1800 008 831.
Access Solutions – Ramps,
Handrails, Anti-Slip Treatment,
Grab Rails and much more
We are a caring, family owned business committed to your care.
We stock a large range of mobility & comfort products.
4367 4200 www.coastalmobility.com.au
Shop 12, Green Point Shopping Village, Green Point
Open Hours: M-F 8.30am–5.00pm and Sat 9.00am–12.00
top travel tips
by Glenn Jarvis
s we become older, we
have more time on our
hands, yet when travelling, we
sometimes forget we have left
the time pressures of our
working lives behind us. We try
and rush around and fit
everything into a tight schedule
when we don’t have to.
When travelling – take more time when
you fly – take more time to visit the
sights and most importantly remember to
give yourself time to stop, relax and rest
between touring days.
Flying to Europe can be draining, so
take the chance to break your journey
along the way. You have a wide range of
stopover cities such as Singapore, Hong
Kong, Kuala Lumpur, Saigon, Tokyo,
Dubai to name but a few. Your stopover
location will be dependent on the airlines
you fly, being the airlines home port or
refueling stop. Take the time to stopover,
break your journey and arrive much
fresher than having endured the long 24
hours non-stop. Enjoy a night or two to
rest with the added bonus of being able to
take in a few sights of your stopover city.
Breaking your journey will have you arrive
to your final destination feeling much
more human and relaxed, enabling you to
more easily adapt to your new time zone.
Stopover or not, when you arrive to
your destination you are wise to have your
transportation from the airport to your
hotel pre-booked. There is nothing more
pleasing after completing a long flight
combined with enduring the “customs and
luggage shuffle” than being greeted with
your driver holding a sign with your name
on it to whisk you away to your hotel.
With a little pre-holiday planning, you will
no longer have to stand in a queue for a
taxi or become confused trying to search
for the train or bus. The less stress when
you arrive at a foreign airport the better!
Take the time to adjust to your new
time zone. After you arrive, don’t rush into
joining an extended tour the next day, give
yourself time to acclimatise, take a few
days to get over your flight and gently ease
yourself into your holiday.
Visiting the sights and “must see”
locations in any city can be very tiring,
so stagger your sightseeing days, add in
some days that allow you to take it slow.
You will need time to rest and relax your
bodies to avoid becoming rundown during
your travels. Spend time watching the
world go by over a tea or coffee, take time
to try the local cuisine over a long lunch,
or perhaps indulge in a high tea. Your
body and mind will thank you and your
experience will be enriched with a slower
sightseeing pace.
If you are joining a tour for your holiday,
try and choose a journey with more 2 or 3
night stays. The occasional 1 night stay
sometimes cannot be avoided but you will
be thankful for selecting an itinerary with
more down time so you can explore each
city or town you visit. Again this slows the
pace of your travel so you can better
appreciate the areas you are visiting. Give
yourself the chance to appreciate and
experience where you are, gone are the days
when you had a list of places to visit and
you felt achievement from ticking off as
many as you could! You have worked hard
during your life so far, it’s now time to
experience, indulge and savour.
Another option to consider is to join a
tour with a smaller number of passengers.
By taking a small group tour you will find
you have a better experience on your
holiday. Not only do you see the major
sights, but having smaller numbers on
your trip enables you to visit more sights
and towns away from the well worn
tourist trail. Visiting hidden gems and
experiencing unexpected highlights
usually at a reduced pace is another way
of enhancing your travel experience.
Companies like Backroads Touring Co in
Europe and Insider Journeys (formerly
Travel Indochina) in Asia are leaders in
true small group travel. Their names tell
you what you can expect. Travel the back
roads and gain insider knowledge from
their experience in showing you your
destination at a slower pace with a
smaller number of like minded people,
people that have the time to enjoy their
A river or ocean cruise option are also
ideal – unpack once, have all your meals
and touring taken care of. Sit back, indeed
lie back, and relax in your floating hotel
waking every morning to a new city or
indeed country for you to explore.
Be mindful of the weather in the country
you are visiting and take that into account
when travelling. Being cold and wet can
slow you down causing delays and
disappointment. On the flip side, high heat
and humidity can leave you drained and
dehydrated, resulting in you becoming tired
much quicker than usual. When travelling
to areas of high humidity, like Asia and
India, it is even more important to factor in
more time for your travels to rest and
avoid the heat as much as possible. Try to
take tours in the early morning or late
afternoon, avoiding any sightseeing during
the hottest part of the day. Again why not
take a long lunch and savour the cuisine of
the region you are visiting.
Slow the pace of your travel, pre-book
your tours and transfers, give yourself a
break on your holiday. Rest and relax in
between visiting the sights and include at
least one indulgent treat as a highlight, a
lasting memory of your holidays. Usually
a trip to Europe, Canada, South America
or Africa is a once in a life time experience
and places like Asia have many differing
regions to explore. Don’t fall into the trap
of rushing around, coming home tired and
with regrets. Plan a leisurely paced holiday
with plenty of down days, days where
you explore and stumble on the expected.
Remember you have the time…
Glenn Jarvis started the family owned and
operated ‘Travellers Hut’ more than 22 years ago.
He specialises in organising our escorted journeys
and as our Asia expert in the office, he is passionate
about travel to Indochina, Japan and India.
ASIA with an Insider
Vietnam Discovery
START Saigon, Mekong Delta, Dalat, Nha Trang, Hoi An, Hue,
Halong Bay overnight cruise, Hanoi FINISH
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weaving your way through Asia as an insider with a local
guide, and western tour leader^. Discover more of Vietnam’s
fascinating culture, charming locals and scrumptious food with
a thorough exploration of this enticing country.
Book before 31 March and your travel companion FLIES FREE.
Valid on journeys 14 days or longer in duration in Indochina (Vietnam, Cambodia, Laos).
Return economy class airfare flying
Vietnam Airlines, 14 day Small Group
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*Conditions apply. Second person flies free airfare offer is valid for Small Group Journeys of 14 days or more in duration starting and ending in Vietnam, Cambodia or Laos. Valid for departures:
01 Apr 15 - 30 Sep 15. For a full list of valid Small Group Journeys departures and itineraries, visit insiderjourneys.com.au. Offer valid for sale until 31 Mar 15 or until sold out. Offer valid departing
SYD flying on Vietnam Airlines. Airfare must be issued through Insider Journeys for the offer to apply. ^Western tour leaders are based on a minimum of 7 travellers. Advertised price for Vietnam
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exercise forms an
an integral part of
healthy lifestyle
by Dr. Quinten Willemse
uman beings need exercise
– there is an increasing
body of evidence to suggest
that a sedentary lifestyle
significantly increases our risk
of developing chronic disease.
Speak to any health professional and they
would agree that exercise plays a major
role in prevention and management of the
following conditions:
ƒƒ Vascular disease including heart disease
and stroke.
ƒƒ Memory problems including certain
types of dementia.
ƒƒ Many types of cancer including lung,
breast, prostate and bowel.
ƒƒ Chronic airways disease (emphysema).
Data from the US suggests that 12%
of all mortality (death) is directly linked
to a lack of regular exercise. A sedentary
lifestyle brings a twofold-increased risk for
vascular events (heart attack or stroke) –
these staggering numbers are irrespective
of age, gender or ethnicity.
One interesting study followed 10 000
Harvard Alumni over a 12 year period
and showed that those who participated
in regular exercise (walking, swimming,
cycling or yard work for 30 minutes per
day on most days) had a 23% lower risk
of death – lower yet for those who
controlled their blood pressure,
maintained a normal body weight and
did not smoke.
Exercise therefore forms an integral
part of a healthy lifestyle, which also
ƒƒ Healthy balanced diet.
ƒƒ Abstinence from smoking.
ƒƒ Good sleep habits.
ƒƒ Regular medical care, including mental
The benefits of a healthy lifestyle are
numerous, and include:
ƒƒ Reduction in blood pressure.
ƒƒ Improvement in lipid profile
ƒƒ Treatment/prevention of certain types of
ƒƒ Reduction in inflammation.
ƒƒ Reduction in risk of developing certain
types of cancer.
ƒƒ Improved mental health and general
So – how much exercise is enough? For
most of us, more is better, with a minimum
of 30 minutes moderate exercise per day,
for 5 days a week. The elderly and those
with chronic disease risk factors should
“start low and go slow”.
“Moderate exercise” is relative…
enough to cause breathlessness yet
being able to maintain a conversation –
somewhere in the 5–6 range of a 0–10
A balanced exercise program pays
attention to all of the following:
ƒƒ Aerobic conditioning
ƒƒ Muscle strengthening
ƒƒ Flexibility
ƒƒ Balance
Aerobic exercise targets large muscle
groups sustained over at least 10
minutes…this may be a brisk walk for 10
minutes 3 x day.
Muscle strengthening generally includes
resistance training.
Flexibility is often undervalued – this
may make the difference between being
able to put on shoes or reverse a vehicle.
Balance training is crucial in falls
prevention – fractures associated with falls
carry a huge disease burden, which often
starts a cascade of associated complications.
It is highly advisable to discuss any
planned exercise program with a health
care professional. This consult should
include a detailed medical history, clinical
examination and review of medications, to
establish a relative risk profile.
Your GP can be an excellent resource
for information and, if needed, also
help establish a network of allied health
providers to support you in your quest for
Better Health.
At Mingara Medical our GP’s have a strong focus
on disease prevention, and treatment is often
much easier if a diagnosis is made early. It is
wise to occasionally speak to your doctor about
appropriate screening, even if you are generally
in good health. Dr. Quinten Willemse is a GP at
Mingara Medical, where we believe that taking
responsibility for lifestyle choices contribute greatly
to health and wellbeing.
A Day in the Life of a Veterinarian
at Gosford Veterinary Hospital
he life a Veterinarian is varied
and unpredictable. Many things
happen each day causing plans to
be thrown out the window. Each day is a
challenge and adventure, not for the
faint-hearted! But so very rewarding
in so many ways.
The day starts when we walk
through the doors with bated
breath, always unsure what the
day is going to hold.
The hard-working nurses
are already there. They have
opened up the clinic and
checked on all the patients,
taking the animals outside
for walks and
giving them the
breakfast they are noisily asking for.
Sleeves are rolled up (sometimes
far too literally!) and all patients are
checked. Their vital signs are taken: heart
rate, respiratory rate, temperature, and
a treatment plan is set for each patient
for the day. The condition of patients
can vary greatly. Some are recovering
from surgery, some are on intravenous
fluids, more critical patients are in our
intensive care unit (providing oxygen and
warmth). Once the owners of each patient
are called and updated, the morning
consultations start.
Can you imagine going to see your
doctor and not being able to say what
was wrong? These are the mysteries that
Vets become adept as solving. Is isn’t
always easy! The first consultation of
the day could be a routine vaccination
where the dog squeals when he gets his
temperature taken, the next could be a
stoic staffy with a mass in her abdomen,
yet showing no sign of pain. Diagnosing
a cat that is ‘just not himself’ is tricky
when you can’t ask him what’s wrong, or
if you can’t ask a Labrador who is feeling
funny in the tummy what he ate from the
rubbish bin.
It wouldn’t be a typical day without
an emergency coming through the
door. Surprises are par for the course in
the Veterinary industry. It could be a cat
that has been hit by a car, or a dog with
a paralysis tick. Everyone springs into
action. The outcome isn’t always
positive and it can be hard to get on
with the rest of the day after a
tragedy, but everyone takes
comfort in the fact that we
always do everything we can to
provide the best care and
comfort to ALL patients, even if
this sometime means it’s time to
let our precious pet go.
The amount of surgery that is
performed each day changes to
accommodate the happenings
of the morning. The team at
Gosford Vet is very proud of our
surgical facilities and on any given
day we could be doing anything
from desexings to dentistry to
trauma surgery to radiography to
ultrasonography to orthopaedic surgery,
and so much more! As each surgery is completed the
patient is transferred into hospital and we
contact their anxiously waiting parents to
update them, and if appropriate arrange
a time for them to go home.
The afternoon is filled again with
everything from bouncing puppies to
senior felines, from rats, to cockatiels,
from possums to bunnies, until the doors
are finally closed and everyone breathes
a sign of relief that another day is done.
Sometimes there are tears, sometimes
there is laughter, but always there is the
feeling that we helped both pets and
owners and the world is a little better off
because of it.
Finding Serenity
• Professional & Caring Counselling
• Grief and Loss • Depression
• Anxiety • Trauma Counselling
• Flexible hours
Jo Evans
54 Hills Street,
North Gosford
Ph 0418 650 439
[email protected]
words of comfort
in times of loss
by Linda Brown
ittle Gina had sat at her
desk for as long as she
could. Timidly, she raised
her hand as she searched
with soulful eyes for her
teacher’s glance.
“Yes, Gina?” With that
acknowledgment, Gina
slipped out of her seat, and
approached the teacher’s desk before her
eyes spilled out their tears. “May I call
my mother and go home?” she pleaded.
“Are you sick?” asked her teacher. “Yes, I
am,” Gina nodded. “What’s the matter?”
Gina studied the tips of her shoes for a few
seconds, and then looked at her teacher
and said, “I’ve got a broken heart.”
This tender little story never fails to
touch my heart. All around us there are
people with real broken hearts – hearts
so seriously broken that even a mother’s
comfort would not be enough.
How can we help such people in their
distress when we feel so helpless? What
are the right words to say? And what
exactly is comfort anyway?
As much as we would like to have the
right answers to give our hurting friends, we
know that we don’t have those answers for
them. But we can ask good questions, which
gives us the opportunity to offer comfort to
others, by listening to them answer us. It is
an act of kindness to let a hurting soul tell
you what has happened in their world.
Some caring questions could include:
ƒƒ Do you want to tell me what happened?
ƒƒ Are you afraid to be alone?
ƒƒ What are your days like?
ƒƒ What concerns you the most about this
ƒƒ Are you able to sleep?
ƒƒ Can I give you a hug?
When you don’t know the answers, let
your questions bring comfort.
The following story demonstrates just
how helpful friends can be, when they
know how to act at the time of a death,
and really assist the person who they
care deeply about when they are
“Immediately following my
husband’s very unexpected and
traumatic death, I had to work through
my grief enough to plan his funeral and
make hundreds of small, but significant
decisions, all the while maintaining the
time and energy to care for our two young
children, aged two and four. Well-wishing
friends hovered around me and frequently
asked, ‘What can I do for you?’.
Most of the time, I could only respond
with a blank stare. Looking back now, I can
see that my friends could have done many
things for me, but they didn’t know what to
do, and I didn’t know what to tell them.
After weeks of ignoring offers of
assistance from well-wishers, a good friend
insisted I needed help, and she was going
help me figure out exactly what I needed.
On Site Denture Specialist
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That was one of the best gifts a friend
could have given me – a gentle but firm
Together my friends figured out what
had to be done around the house, what
needed to be done for the kids, and what
legal matters had to be handled – such
as the Death Certificate and the Life
Insurance Policy.”
So, from this story we can see that there
are many practical questions that help
a hurting person continue to function.
Don’t ask her to let you know if she
needs anything. She won’t. Be specific and
Some helpful practical questions are:
ƒƒ May I watch your children, or pick
them up for you?
ƒƒ What time would you like dinner?
ƒƒ Do you need me to make any calls or
notify anyone for you?
ƒƒ Would you like me to be here with you
and answer the phone for you?
ƒƒ Can I drive you to the doctor or pick
up your medicine, groceries or fruit and
ƒƒ Would you like to join us for a few days
during the holidays?
There are important time factors that
are associated with grieving. If the death
is sudden or traumatic, there is usually a
sense of shock and people experience a
general feeling of numbness. This reaction
is both emotional and physical – emotional
to protect us from painful knowledge, and
When you don’t
know the answers,
let your questions
bring comfort
physical to stimulate the necessary bodily
chemicals which help us to survive intense
situations by feeling numb, instead of pain.
In my work as a Funeral Director, at the
time that I see families they are still in
varying degrees of shock, numbness or
denial and often find it hard to believe that
the death has really occurred. A viewing at
this time can assist to make the death real. If
we allow ourselves to remain in denial about
the death, we run the risk of interfering or
delaying the grief process, which can lead to
complicated grief, and possibly even mental
health problems in the future.
Each of the days leading up to the
funeral are significant, and as time passes
the numbness may be starting to wear off,
and the pain beginning to increase.
Contrary to popular belief, getting the
funeral over with quickly does not speed up
the grieving process, and can even be
counter-productive. When families ask me, I
always suggest more time between the death
and the funeral rather than less, as not only
do people need time to get organised, but
they need time to grieve and process the
meaning of this life-changing event.
It is after the funeral is over when most
people have left and gone back to their
own lives, that the grieving person really
needs on-going support and practical help,
because feelings of helplessness, desolation
and desperation can continue for months,
as the overwhelming fear of going on
alone becomes too much.
Death is an event that we rarely think
about, mainly because of the many
fears that surround it, and the lack of
willingness to discuss what is inevitable
for each of us. It is walking “The Razor’s
Edge” as we navigate between investing
in relationships, and letting go of those
we have loved – but that is the complexity
of life, and the more comfortable we are
with death in general, and our own death
in particular, the more we can walk that
journey with others and be at peace when
our own time comes.
I would encourage everyone to have
a conversation about death with other
people, sharing your own thoughts
and fears, and ask others how they
contemplate their own death in light
of us all being so unsure of how much
time remains. It takes a great deal of
courage to begin such a conversation, but
I have found that during those times the
connection between myself and others
brave enough to do so, touches the depths
of their souls and my own.
Linda has worked for TJ Andrews Funeral Services
as a Funeral Director for the past 4 years, and
is a proud Central Coast resident. Her previous
work history includes home and car insurance,
bookkeepeing and she is trained in counselling,
management, human resources and marketing.
Serving the Central Coast Community since 1978.
We embrace the holistic care of our patients. We offer comprehensive
geriatric medicine within a multidisciplinary team. We have a 30 bed private
mental health facility coupled with operating theatre facilities catering to a
wide variety of specialties.
21 Vidler Ave Woy Woy, NSW, 2256. Ph (02) 4341 9522
getting the most
out of your body
by Matthew Hodgson
sk someone who is 20 years
old what they want from life
and it would be very different from
someone in their 60’s.
Most people in their 60’s and beyond want
the health to enjoy their family and leisure
time. Very few people talk about living
longer – they actually talk more about the
quality of their life.
So what do we know from medical
research that we can do to improve the
quality of our lives. Walking 30 minutes
a day (vigorously) reduces your chances
of heart disease, diabetes and cancer
dramatically (even sitting and visualizing
yourself exercising has been shown to
help!). If you walk in the morning it
has been shown to be more effective,
increasing metabolism through the day
and improving sleep quality.
Eating five serves of fruit and vegetables
a day also decreases our chances of
diabetes and colon cancer (eating these at
the start of a meal as a type of Hor Dourve
stabilizes blood sugars, helps you eat less
and improves digestion).
Eating foods high in omega 3 is
essential. Omega 3 fatty acids make up
the lining of most cells in the body and
has a strong anti-inflammatory effect. This
is important as previously our diets were
a 20 to 1 ratio of omega 3 to omega 6
(omega 6 increases inflammation). Now
the average diet is 1 to 1 so our body is
more reactive. This has been blamed for
some of the increases we are seeing in
allergies, skin and digestive problems.
There are actually four types of exercise
we need everyday. Aerobic exercise,
resistance exercise, maximal effort exercise
and spinal exercise. This sounds like a lot
but can be done in as little as 20 minutes a
day. Try googling peak 8 exercise for one
example of the maximal effort exercise.
Good quality rest can get harder as we
age. Often you will find you wake after 3
hours of sleep and can’t go back. We
actually sleep in 90-minute cycles and often
it can be low blood sugars that cause us to
wake in the lighter part of the cycle. Trying
almond butter (crush some almonds and
mix in butter-spread on whatever you like)
can often make a difference to sleep
quality. The B vitamins help the depth of
the sleep and can stop restless legs and the
butter stabilizes blood sugars.
Waking to sunlight activates your
pituitary gland in your brain, the area
responsible for the production of growth
hormone, which helps with metabolism.
Even something as simple as sleeping with
socks on has been shown to improve sleep
quality as cold peripheries can wake you up.
Looking after your spine and nervous
system may not seem like a priority.
However as your nervous system controls
and coordinates all the functions of your
body, looking after your spine is just as
important as the other aspects of health.
The research states that a healthy
functioning spine and nervous system is one
of the keys to health. Research has shown
people under Chiropractic care take less
medication, have less surgery and spend less
on health care overall than those not under
Chiropractic care. Even people who had
pain for more than 4 years in one study
67% improved with Chiropractic treatment
compared to 9.4% with acupuncture and
5% with medication.
One easy test to see if your cerebellum
(the part of the brain to do with balance
and spinal control as well as many other
things) is working well is to stand with
your arms straight in front of you at 90
degrees like a zombie. Close your eyes
and march up and down on the spot for
20 seconds. If you turn to one side or the
other or one arm drops this can be a sign
of cerebellar imbalance.
“Waking to sunlight activates
your pituitary gland in your
brain, the area responsible
for the production of
growth hormone”
Being as healthy as you can be is a
matter of doing the right things throughout
life. There is no magic diet, exercise or
meditation that will suddenly make you
healthy. Most people have a health problem
and they wait until their health is failing.
The number one call to action for
most people is when their health is going
down hill.
What we would like to do is get you
forward thinking about your health and
let you know the best time to get healthy is
usually today. Procrastination is the thief
of health – people put off to the future and
wait until they feel something or they have
a problem.
But if you look at the top causes of
death and disease-heart disease, diabetes
and cancer-they are all problems that
people don’t feel.
There is plenty of awareness in the
world about healthcare, what lacks and
what changes lives is action – we have to
be moving from awareness to action -but
that next step is totally up to you.
Matthew runs an objective neurologically based
Chiropractic clinic in Erina. His focus in practice
is helping people achieve their true health potential
by empowering people to reach their health goals.
Focusing on providing exceptional Chiropractic
care while supporting people to eat well, move well
and think well.
Do you have
dust mite allergies?
ust mite allergies are extremely
common and yet what many people
aren't aware of is just how easily treatable
they are. Whilst symptoms can be widely
ranging in both type and severity, they are
heavily dust-related and can therefore be
controlled by simply reducing the number
of dust mites present in your home.
Dust mite allergies can present
themselves in a myriad of symptoms and
predominantly relate to inflammation of
the nasal passages, but can also greatly
increase asthmatic symptoms in asthma
sufferers. If you suffer from any of the
following symptoms it may be the case
that you are allergic to dust mites.
Dust mite allergy symptoms include:
ƒƒ sneezing
ƒƒ runny nose
ƒƒ nasal congestion
ƒƒ itchy nose, roof of the mouth, or throat
ƒƒ itchy, red, or watery eyes
ƒƒ coughing
ƒƒ swollen, dark circles under the eyes
ƒƒ facial pressure and pain
Asthma sufferers may also experience:
ƒƒ difficulty breathing
ƒƒ tightness or pain in the chest
ƒƒ wheezing
ƒƒ trouble sleeping caused by coughing,
wheezing or shortness of breath
Dust mites eat shed skin cells and
absorb moisture from the air (rather than
drinking). They thrive in warm, humid,
heavily used areas such as carpets, rugs,
upholstered furniture and bedding.
These items should be cleaned often and
thoroughly in order to ensure continued
control of dust mite populations.
When cleaning to remove dust mites is
it important to :
ƒƒ use hot water at a temperature greater
than 55°C to clean bedding
ƒƒ ensure carpets, rugs, and upholstered
furniture are cleaned by a professional
company whose products are capable
of removing dead and live mites, as well
as skin cells, and other dust particles
Given the wide variety of symptoms
dust mite allergies can cause people
experiencing any of the above symptoms
should have their carpets, rugs,
upholstered furniture, and bedding
cleaned more regularly than others.
Your safe mobility
solutions with
customised equipment
and expert fitting
• scooters • walking aids • daily living aids
• rails and home modifications • bathroom
Central Coast Experts in Mobility Scooters
Approved DVA Sub Contractor
Visit our Mobility Centres
2/12 Aston Road,
Phone 4367 5751
6/2 O’Hart Close,
Phone 4351 6696
are supplements
really necessary
as we age?
by Diana Arundell
f Hippocrates was right
in saying ‘let food be thy
medicine and medicine be
thy food’, then why are
we confronted with
shelves of vitamin and
mineral supplements,
advertisements enticing
us to add protein powders
to our smoothies and
commercials telling us to
take a probiotic to make sure
our digestive system is filled
with ‘good’ bacteria?
Many orthodox doctors and even
dieticians firmly believe that supplements
are both unnecessary and a waste of
money, whereas doctors trained in
nutrition and environmental medicine and
most naturopaths view supplements as an
integral part of their treatment protocol.
As a naturopath, I don’t believe that
one size fits all and many things need to be
considered when working with someone
to help them get the best out of themselves
physically, emotionally, mentally and
spiritually. Food and nutritional education
is always the first port of call to enhance
the health of my clients, however I also
believe nutritional supplements are very
effective at times to bridge a nutritional
gap between a person’s diet and their
physiological needs. Accurately prescribing
nutrients and herbal medicine based
on both therapeutic activity as well as
scientific evidence has hugely assisted my
clients in achieving their health goals.
It’s important to acknowledge that
one person’s nutritional gap can be very
different to another’s – even if they are
related or married and eat the same things.
So many things need to be taken into
consideration when considering nutritional
requirements such as what is included
or excluded in the diet – meat eaters vs
vegetarians or vegans. Vegans may need
extra supplementation of iron, zinc or
B12. Food allergies need to be considered
because if whole food groups are
eliminated it may mean essential nutrients
are also eliminated. Men and women may
have different nutritional requirements
depending on activity levels, presence of
disease (auto immune, infection, allergies,
cardiovascular, cancer etc), digestive
capacity, hormones and their age.
As we age, it is also important to
remember that our digestive tract also ages
and may not absorb nutrients (from the
diet as well as supplements) as effectively.
For some drinking lemon or apple cider
vinegar in warm water before meals can be
enough to encourage good digestive
function and for others digestive enzymes
may need to be prescribed to ensure
nutrient absorption. If we combine an
ageing digestive tract with food that is
much less nutritionally dense (due to
modern farming practices – fast turnover of
crops, pesticides etc) than a few decades
ago, it makes sense that we may need
additional support at various times in
our life.
As people age their nutritional
requirements may also change. As we
age, there may be nutrients that we need
more or less of. For example as a woman’s
menstrual cycle ceases, low iron levels
may be less of an issue, whereas her
requirements for calcium and vitamin
D may increase post menopause. As
people age, wear and tear on joints may
become an issue and nutrients such as
glucosamine/chondroitin, curcumin
and high dose essential fatty acids can
make huge difference to reducing pain,
inflammation and protecting joint function
so exercise can continue for as long as
possible. Use those muscles or lose them!
There are other things to consider
as the body ages such as cardiovascular
health and if orthodox medication
has been prescribed, considering what
influence that may have on nutritional
status. For example if a person is taking
a ‘statin’ cholesterol lowering drug,
it’s important to supplement with a
professional range CoQ10 (ubiquinol)
supplement as statins can cause a
deficiency in this nutrient which is a
powerful antioxidant and protective
of the heart. Similarly if a course of
antibiotics has been taken, a probiotic
may be required to re-inoculate the gut
with favourable bacteria. Pharmaceutical
drugs to reduce stomach acid may also
reduce absorption of nutrients such as iron
and calcium which are absorbed via the
stomach, so other nutrients to improve
mineral absorption may help nutritional
status when taking these medications.
As we age, our body may show the
signs of oxidative stress and so keeping
antioxidants flowing abundantly into
the body will help protect cells from
damage. Ideally these should come from
the diet – lots of leafy green, red and
orange vegetables and berries – eaten
as well as juiced will make a good
contribution, however if there is higher
oxidative damage occurring from exposure
to toxins (chemicals and heavy metals)
or due to high inflammation or stress,
then considering supplementing with an
antioxidant such as resveratrol (red grapes/
berries produce this substance to protect
themselves from damage) or additional
amounts of vitamins A, C and E may help.
If you are wondering whether
your body may benefit from taking a
supplement, rather than guessing and
buying an over the counter product which
may not add any value to your body at
all, see a medical professional trained in
nutritional medicine, who has experience
in prescribing supplements and who
can access practitioner only ranges of
nutrients. When it comes to supplements
you get what you pay for and many of
the over counter (supermarket and health
food stores) products may be comprised
of cheaper ingredients, fillers, binders,
flavours and colours. These things can
even worsen people’s conditions. Your
practitioner should have access to superior
supplements which have been scientifically
researched and manufactured under the
strictest guidelines.
Regardless of our age we do need to
consider food as our primary healthcare
and we can’t expect to take a tablet for a
health condition we have eaten ourselves
into. Modifying our diet to enhance our
health will also take longer than a quick
fix tablet, but long term, food really is our
best medicine and you are what you eat,
what you drink and what you think…
Diana Arundell is a university-qualified naturopath
and consults from her Avoca Naturopath clinic.
She has a special interest in fertility and pregnancy
health, digestive health, immune function and
family wellness programs. She was a nutrition
lecturer at Macquarie University for 10years, and is
an accredited Journey Practitioner.
Sunday March 15, 2pm
Take a musical trip down
memory lane with 2014 Mo
Award winner Snowy Robson
and Multi Mo Award
winners Aubrey & Martin
Tickets $10 at reception
Central Coast Hwy, West Gosford
Tel 4323-2311 www.grsl.com.au
Mingara Medical provides full
Mingara Medical provides full
general practice services with additional focus
general practice services with additional focus
on “lifestyle medicine”, acknowledging the role of
on “lifestyle medicine”, acknowledging the role of
lifestyle, physical activity, diet and mental health in
lifestyle, physical activity, diet and mental health in
the prevention and management of disease.
the prevention and management of disease.
Book online at www.mingaramed.com.au
Book online at www.mingaramed.com.au
Ph: 4302 3333 3/14 Mingara Drive, Tumbi Umbi
Ph: 43023333 3/14 Mingara Drive, Tumbi Umbi
• Dr Rebecca Black • Chris Lloyd • Dr JP Mare • Dr Ben Eksteen • Dr Michelle Reiss
• Dr Rebecca Black • Chris Lloyd • Dr JP Mare • Dr Ben Eksteen • Dr Michelle Reiss
• Dr Raya Grishina-Gunn • Dr Quinten Willemse • Dr James Wolstenholme
• Dr Raya Grishina-Gunn • Dr Quinten Willemse • Dr James Wolstenholme
Glomesh Sounds Retro Disco Parties
Sharing their love of 70s and 80s music and
bringing it back to your doorstep
• Birthdays, parties or just having a good time,
we can come to you
• Specialising in 60’s, 70’s, 80’s and
beyond...retro all the way
• Also playing at venues around the coast, find
us on facebook (Glomesh Sounds)
Rachael Stewart 0418 719 680
Jane Stewart Kemble 0431 393 639
Animal Talent specialies in dog training, animal training
and animal casting for film and television.
Operating from Woy Woy, we offer a range of affordable
dog training services around the central coast.
For more information contact
Louise 0437 148 402 [email protected]
Royal Rehab Private
our rehabilitation journey begins
in the state-of-the-art facility,
designed especially for intensive
inpatient rehabilitation. It’s in these
surroundings, along with the latest
equipment, best evidence based practice
and dedicated team, that you and your
family can take the first steps in working
towards your future wellbeing and greater
Royal Rehab Private was officially
opened in 2014 by the Governor of NSW
Her Excellency Marie Bashir. The
outstanding facilities, on-site research and
innovative patient programs are all about
helping you achieve a quality life. As a
part of Royal Rehab, Australia’s premier
rehabilitation provider, the Private service
is proud to be continuing this best-in-class
approach to rehabilitation.
Your support team
Your team includes a wide range
of specialties and understands that
rehabilitation is not only a physical
recover y, but an emotional one too.
Hope, a positive attitude and a friendly
face can go a long way.
ƒƒ Rehabilitation specialists and medical
ƒƒ Rehabilitation Nurses
ƒƒ Physiotherapists
ƒƒ Occupational Therapists
ƒƒ Speech Therapists
ƒƒ Social Workers
ƒƒ Neuropsychologist
ƒƒ Recreation Therapist
ƒƒ Dietitian
Royal Rehab:
ƒƒ Clinical Pharmacist
ƒƒ Rehabilitation Assistants
A program designed for you
Have peace of mind knowing you’ll
be involved in every step of your
rehabilitation. In our experience, a strong
collaboration between patients and
clinicians achieves the most successful
rehabilitation outcomes.
With your goals in mind, staff will
work with you to set an individualised
rehabilitation plan and timetable. This will
cover a 7 day period, including social and
recreational activities, as well as physical
and cognitive therapies and practice.
We’ll also assist you with your
transition back home through a range of
Rehabilitation made for you
World-class accommodation
Our new facility is conveniently located in
an open, spacious and beautifully
landscaped setting with extensive
outdoor recreation and leisure facilities.
Your stay at Royal Rehab Private
includes superior accommodation in
one of our large private rooms with
ensuite. All bedrooms have either
As one of Australia’s premier
rehabilitation and disability
support providers, Royal Rehab
is proud to deliver a best-inclass approach to rehabilitation
& lifestyle support. Our new
state-of-the-art facilities, onsite research and innovative
patient programs are all about
helping you live a quality life.
To find out more about Royal Rehab’s services, contact us at:
02 9808 9377
[email protected]
235 Morrison Rd, Ryde
specialised outpatient services and
community support.
Our rehabilitation programs include:
ƒƒ Stroke
ƒƒ Neurological
ƒƒ Orthopaedic
ƒƒ Post-spinal surgery
ƒƒ Reconditioning
Royal Rehab works closely with the
NSW Stroke Recovery Association
which has two very successful Stroke
Clubs on the Central Coast. The
Working Age Group for Stroke,
(WAGS) meets every month at the
Mingara Recreation Centre and
organizes a number of activities for
member throughout the Month.
Movie nights, theatre nights, carer’s
luncheons and a Men’s Group called
The Woy Woy Club has for many
years supported members in a
hydro-therapy activity twice weekly
and has a very successful social
calendar with events organized for
members to get together and enjoy
each other’s company.
All Stroke survivors and their carers
are invited to attend, for information
please call 1300 650 594.
private balconies with views or overlook
a sunny courtyard garden. Our light and
air y dining and lounge areas overlook
landscaped gardens, tennis courts and
open recreation reserve.
Throughout your stay, you’ll enjoy
restaurant quality meals prepared daily by
our head chef.
Your stay at Royal Rehab Private
The length of your stay will depend on
your individual needs and rehabilitation
goals which we’ll establish with you early
on in your program. We’ll work closely
with you and your family to help meet
these goals so you can return home as
quickly and safely as possible.
We’ll also help to plan for any
future support you might require after
discharge, which may include a period of
outpatient rehabilitation.
State-of-the-art facilities
Throughout your rehabilitation, you’ll
ƒƒ A large private suite with balcony or
courtyard views and ensuite bathroom
ƒƒ Outstanding fully equipped indoor and
outdoor treatment areas
ƒƒ Private indoor and outdoor recreation
and leisure areas
ƒƒ Landscaped gardens
ƒƒ Mobility skills area
ƒƒ Adjoining parkland with children’s
playground for young visitors
ƒƒ Hydrotherapy pool
Free in-room Foxtel
Movies-on-demand for purchase
Free WiFi
Café – Dolcini on the Hill
Visiting Hairdresser
Pet visits by appointment
Shops and cafes nearby
Working with the industry’s best.
Our partnerships ensure the latest expert
advice and research evidence for our
rehabilitation programs. Our partners
Rehabilitation Studies Unit (Uni of Syd)
Stroke Recovery Association NSW
Brain Injury Australia
Wheelchair Sports NSW
Sydney Nursing School (Uni of Syd)
For Seniors on the Coast readers we will arrange a private tour, or respond
to further enquiries through our Referral Coordinator on (02) 9809 9011 or
0412 254 269. Email enquiries or to request a tour: [email protected]
Royal Rehab Private is located at 235 Morrison Road, Ryde.
Royal Rehab Private is fully accredited by the Australian Council of Healthcare
Standards and meets all of the Australian Commission on Safety & Quality in
Health Care’s National Safety and Quality Health Care Standards.
A day trip to remember...
Ride the Ferry and have lunch at the Davo!
Ferry Trip & Lunch Package
Only 2 minutes walk from Woy Woy station the M.V. Saratoga departs
Fisherman’s Wharf Monday to Friday at 10.45am and 12.30pm and
on the weekends at 9.30am, 10.45am and 12.30pm for a relaxing
ride on the beautiful Brisbane Waters. Inform the Boat Captain and
he will ring the club prior to your arrival to stop and have some
lunch or a cold beer at Davistown RSL where the courtesy bus will
pick you up from Central Wharf. The bus will then depart the club at
1.00pm and 2.10pm for your return journey.
Bookings are essential. For more information contact the Functions
Department on 4363 0103
2 Course Menu – Main & Dessert $3LY
Minimum of 20 people
r head
For your next group booking look no further than
Davistown RSL with a wide variety of choices.
Highly Commended 2014 Chef’s Table
people pleasing
by Carol Campbell
eople pleasing…is when
you get yourself into a
situation where you are going
full tilt for too long, trying
too hard to please too many
people, ignoring your own
care metre which is moving
dangerously into the RED
Have you been so over caring, over giving
and over perfect, that you have made
yourself sick with exhaustion?
One more responsibility
I can do one more thing for you. I can
control myself, my brain and my life to
figure out how to make this work for
absolutely everyone, how I keep everyone
(but me) happy.
Tough it out
I can put off taking care of myself one
more day, week or month. I can make it. I
am strong. If I can just make it to ‘x’ I will
be able to rest then.
Because I want to be nice GENEROUS,
insert more and more superlatives here…
all the time without fail.
At first my shallow please–love–me, let–me
–impress–you. I quite deceptively think
I am somehow helping my relationships
and myself by doing this over extending
thing. Then I begin to feel put upon and
overwhelmed. I begin to wish they would
get their needs met elsewhere.
Can’t they read my mind that I am
tired! Why are they asking so much of me?
I begin to resent them the people I love! I
start to treat them and me unkindly.
Of course they have no idea this is
happening…how would they, I am
SUPERWOMAN, and superwoman
doesn’t get resentful. She doesn’t ignore
her boundaries and self care, she has
it all happening, she does it all in a
single leap and bound!
Who’s in charge here?
Why am I blaming the person
or situation I am resenting? My
questions to myself should be:
ƒƒ Why am I allowing myself to
do more than I am reasonably
and self respectively capable?
ƒƒ Why am I allowing society, the critic
in my head, my habits, my fears of
inadequacy to dictate my life?
ƒƒ Who’s really in charge here?
ƒƒ I begin to think they have put me on a
pedestal, I am their saviour, their only
support or entertainment.
So this must be their fault? Or is it my
it means saying NO. By taking good
care of me, that means recharging my
batteries. However I need…staying home,
being alone, listening to music, exercise,
meditation and saying NO.
What if no-one notices that I have
withdrawn to recharge my batteries, or
they don’t care, or they don’t mind. Guess
it must mean their dependence on me was
all in my little mind to begin with.
The fog begins to clear
They have done none of this. They are
just doing what I trained them to do. They
don’t know I am suffering.
Do I need to be needed so badly then?
Maybe it’s fear that is driving this for
me. Fear that if they find out I am not
everything, that I am human and frail and
weak, even that I am not super woman
and I don’t have it all together.
They might feel sorry for me. They might
assume I am inept and incapable. Those flaws
might be so bad that if anyone ever knew
about them they could never really love me.
They may decide that I am too flawed for
them to be worth their time and effort.
And it involves trust. I need to trust that
they will understand my need to recharge.
I need to trust that they will not think
poorly of me if I reveal my flaws and
humanness. Even if they do notice that I
have withdrawn and are unhappy with my
lack of availability to them, in such an
over extended way. It never serves any
healthy good, for anyone involved, that I
would put myself and them into that
dysfunctional position in the first place.
So clean up your relationships with
the ones you love and say no to the
superwoman people pleaser in you!
I am the problem
So when I start to treat people around
me without generosity or I am unkind
or feel resentment creeping in, I need to
remember that they aren’t the problem I
AM. They may not have done anything to
be treated so disrespectfully.
So to fix this situation I have to
remember to take care of me even if
Carol Campbell is a local girl who moved here
in the 1960s. After high school Carol trained as a
nurse and then travelled to England and Europe.
Returning to Australia, she worked as a community
nurse and then changed careers, studying massage,
health counselling and a other health and wellness
courses. She started her own business with massage
and then moving to health and wellness areas.
Carol’s passion is looking after women, helping
become comfortable in their bodies.
Vidler Ave Skin Cancer Centre
e certainly are a Sunburnt Country
with the incidence rates of
melanoma in Australia still on the rise.
It is the third most common form of
cancer (10% of all cancers) and is responsible
for more than 1500 Australian deaths a year.
It is the most common cancer in the 15-39
year old age bracket and kills more young
Au stra l i ans t ha n any o th e r c a n c e r.
There are over 12,500 cases diagnosed
in Australia each year, with men being 2.5
times more likely to died from a melanoma
than woman. However, if melanoma is
identified early it can be completely
removed with a simple treatment.
Be Skin Cancer aware, be Sunsmart and
make a Skin Check part of your regular
health regime.
Always protect your skin when the UV
index is 3 (moderate) or above and avoid
being in the sun in peak UV periods
between 10am and 3pm. Never get
sunburnt. Be Sunsmart and :
ƒƒ Seek shade
ƒƒ Slip on Sunsmart clothing that covers
your shoulders, arms and legs
ƒƒ Slap on a broad-brimmed hat that
shades your face, neck and ears
ƒƒ Slop on SPF30+ broad spectrum, water
resistant sunscreen every 2 hours
ƒƒ Wear wrap-around sunglasses
Check the Cancer Council’s Sunsmart UV
metre at www.theskincancercentre.com.au if
you are unsure of the peak UV periods for
Early detection of Skin Cancers is
imperative. It is highly recommended that
you complete a full self-examination on a
regular basis.
All adults should:
ƒƒ Be familiar with their skin
ƒƒ Check all areas of their skin regularly
(including those not exposed to the sun)
ƒƒ Look for changes in shape, colour or
size of any new spots.
See a doctor immediately if you have
any concerns.
You can use the ABCDE rule to help
you determine an abnormal mole. If you
notice any of these signs you should have
the mole checked by a doctor.
A is for Asymmetry: One half of a mole or
birthmark is different to the other.
B is for Border: The edges are irregular,
ragged, notched, or blurred.
C is for Color: The color is uneven and
may include shades of brown or black,
pink, red, white, or blue.
D is for Diameter: The spot is larger than
about 6mm.
E is for Evolving: The mole is changing in
size, shape, or color.
You should also see a doctor if you are
unsure. Melanomas can be deadly but
if they are caught early enough can be
successfully treated.
Make an appointment with Vidler Ave
Skin Centre today for your bulk-billed
skin check.
Join us for Bizet’s
Central Coast Grammar School
Seniors Week
14-22 March 2014 Date
Mon 16 March
Brisbane Water Morning Tea Cruise ‘Gosford to Broken Bay’ Note: No wheelchair access – wear
suitable footwear. Enquiries only: 4304 7065 Departing: Gosford Wharf – 10.15am Departing:
Woy Woy Wharf 10.35am Tickets at Ettalong, Terrigal & Gosford 50+Leisure & Learning Centres.
Mon 16 March
Aqua Fitness Class Peninsula Leisure Centre. Time: 12.30pm. Enquiries: 4304 7250
16–20 March
Erina Library will be holding a Country Women’s Association display. All welcome to view,
Enquiries: 4304 7650
Mon 16 March
Seniors Card Making – Wyoming Community Centre. Refreshments provided.
Time: 11.00am–12.00 Bookings essential: 4323 7483
Mon 16 March
‘Years Ahead’ NRMA Road Safety for Seniors Presentation for Seniors about safety as
pedestrians, drivers & passengers. Time: 10.30am Kincumber Library. Bookings: 4304 7641
Tues 17 March
“Understanding your Pension” How income assets are assessed, concessions and other
services, rights and obligations, work bonus. Time: 10.00am–11.30 am Gosford Library.
Bookings: 4304 7335/4304 8155
Tues 17 March
‘Grandparents Storytime’ Erina Library – 2 sessions.
Time: 9.30am–10.15am & Time: 10.30am–11.30am Enquiries: 4304 7650
Tues 17 March
Introduction to U3A – Erina Library. Time: 2.00pm. Enquiries: 4304 7650
Tues 17 March
Gentle Exercise – Yoga Wyoming Community Centre.Time: 10.45am – 12.00noon
Morning Tea provided. Bookings Essential: 4304 7525
Tues 17 March
Aqua Fitness Class – Gosford Pool. Time: 8.30am Enquiries: 4304 7250
Tues 17 March
Hawkesbury River Cruise & Lunch Enjoy a relaxed cruise & hot lunch at the Broken Bay Sport &
Recreation Centre. This event is extremely popular & limited to 100. Bookings open 9th Feb.
2 bookings only per caller. Ph 4362 3184
Tues 17 March
Yoga in the Evening Peninsula Leisure Centre – Woy Woy. Time: 7.30pm Enquiries:4304 7250
Wed 18 March
GREEN Living Bus Tour Learn about Council’s Water & Waste Management by visiting a number
of Council facilities. Suitable enclosed footwear & hat is a must. Morning Tea & Lunch Provided.
RSVP: by 11 Mar. Bookings Essential: 4325 8912
Wed 18 March
Seniors Kincumber Computer Club – Central Coast Open Day – come & see how the club &
computers work, including iPads, Tablets & Smart Phones. Time: 10.00am – 12.00noon (includes tea/coffee). Enquiries: 4369 2530
Wed 18 March
Retirees Meet & Greet at Erina Library Join us for Grandparents and the Library Presentations &
discussion on the many ways grandparents can enjoy the library with their grandchildren.
Time: 10.00am Enquiries: 4304 7650 Erina Library
Wed 18 March
Seniors e-books at Erina Library. Introduction to the library’s e-book collection and FAQs.
Time: 2.00pm Enquiries: 4304 7650
Wed 18 March
Central Coast Masters Cricket Match Enjoyable day for players & spectators Venue: Mt Penang Oval, Kariong. Time: 10am– 4.30pm Cost: Free lunch for registered players and officials only
courtesy of Central Coast Leagues Club. Registration for players & officials – bookings essential:
Mr Gordon Ives 4341 1126 prior to the day.
N.B. Tickets from 50+ Leisure & Learning Centres (Formerly Senior Citizens Centres) are available from 2nd March 2015.
Events in Gosford City
Wed 18 March
Foot Health for Seniors Presented by Podiatry Association of Australia. Woy Woy Library.
Time: 2.00pm Bookings: 4304 7555
Wed 18 March
Aqua Fitness Class 12.30pm at Peninsula Leisure Centre, Woy Woy. Enquiries: 4304 7250
Wed 18 March
Yoga Class Peninsula Leisure Centre – Woy Woy. Time:10.30am. Enquiries: 4304 7250
Wed 18 March
Wed 18 March
Thurs 19 March
30th Birthday Celebration – Terrigal 50+ Leisure & Learning Centre Be entertained by award
winning pianist, vocalist and accordionist Joey Fimmano. Also performing will be the Sydney
detachment of the Royal Australian Navy Band. Time: 11.00am-2.30pm 2 course lunch
(Salad and Dessert) – limited to 150 people. Bookings: 4384 5152
Thurs 19 March
Morning Tea Concert – Entertainment by “The Gals” who are a local entertaining identity who
provide an hour of dance & song in glorious costumes. Time: 10.30am – 12.00 Gosford 50+
Leisure & Learning Centre. Includes Morning Tea. Raffles are available. Bookings: 4304 7065
Thurs 19 March
Email for Seniors – Woy Woy Library. Time: 10.30am. Bookings essential. Phone: 4304 7555
Thurs 19 March
‘Grandparents Storytime’ Erina Library – 2 sessions 9.30am & 10.30am. Enq: 4304 7650
Thurs 19 March
The Great War Presentation Professor Richard Waterhouse will give a talk on The Impact of WW1 in
Australia, followed by a presentation about the Gosford Poppy Project 2015. There will be an
opportunity to make a poppy that will be included in the 100 year anniversary of WW1. Time: 2.00pm
Place: The Erina Centre (next to library) Bookings: 4325 8869 Cost includes afternoon tea
Fri 20 March
CPR for Seniors Woy Woy Library. Conducted by Surf Lifesavers. Time: 10.30am
Bookings: 4304 7555
Fri 20 March
Gentle Exercise Class Time: 8.30am Peninsula Leisure Centre. Enquiries: 4304 7250
Fri 20 March
Aqua Fitness Class Gosford Pool. Time: 11.00am. Enquiries: 4304 7250
Fri 20 March
Aqua Fitness Class Peninsula Leisure Centre. Time: 12.30pm Enquiries: 4304 7250
Fri 20 March
Resourceful Gardening – Celebrating gardening as the ultimate recycler. This workshop will cover composting, soil improvement, creating garden beds & growing seeds from propagation.
9.00am – 12.00pm. This great workshop at Wyoming Community Centre will show you how easy
it is to have a low cost & bountiful garden. Bookings : 4325 8912
Fri 20 March
Natural Pest Control (presenters from the Botanical Gardens) – Wyoming Community Centre.
This workshop follows the above workshop. Time: 12.30pm – 3.00pm Lunch will be provided
to those attending both workshops ie the above course & this course. Bookings: 4323 7483
Fri 20 March
Try & Decide Indoor Bowls Clinic Learn to Indoor Bowl before hitting the mats. Time: 9.00am 12. Includes morning tea. Ettalong 50+ Leisure & Learning Centre. Bookings & Enq: 4341 3222
Fri 20 March
Belated St Patrick’s Day Celebration Bus Trip to Buttai Barn - Entertainment, Devonshire Tea, 2
course lunch, tea/coffee. Prize for best dressed in green. Time: 9.00am Gosford Library
Time: 9.15am Spotlight Bus Stop West Gosford Bookings: 4304 7065 Cash Only non-refundable
‘Grandparents Storytime’ Kincumber Library Time: 10.30am Enquiries: 4304 7641
‘Explore Lake Macquarie’ Too many sightseeing locations to mention. A very scenic tour via
The Entrance, Norah Head, Catherine Hill Bay, Nords Wharf & Belmont. Mystery tour follows.
Cost includes Morning Tea & lunch at Toronto Workers Club. Bookings: 4304 7065
healthy ageing and wellness in longevity
viva la revolution!
by Sarah Tolmie
t can be said that your age
is a chronological fact, a
number, but growing old is
mental, cultural and habitual
and, in our Western culture,
the socialisation of negative
norms for growing old are
very entrenched.
I’m interested in this, because my husband,
who is 12 years my senior, is turning 55
this year. I was beginning to tease him and
roast his impending ‘getting old’, busting
out all the usual clichés, joking about how
he can get cheaper senior’s insurance and
that he’ll need to leave to go live in a gated
community etc. Thankfully I had sense to
pause and listen to my assumptions and
judgements, and stop myself.
“Hang on” I said to myself, “I have
a vested interest in keeping my husband
young, healthy, vital and active. I’m not
going to buy into this mindset, I need
to support and encourage an attitude –
indeed an expectation – of wellness and
healthy longevity for him into ageing!”
There are many examples of implicit
ageist stigma in our culture and they can
be seen in quite benign things such as
the notion of a ‘retirement age’, which
suggests a use by date to “retire” from
meaningful work. Take the existence
of seniors discounts...just look at the
languaging...you are being discounted
and valued less! Even the segmentation
of 55+ into separate communities, and
then later even more further out of sight,
out of mind, in nursing homes, can be
seen as an insidious side-lining away from
mainstream living.
Not to mention the usual depiction in the
media and entertainment, of the silly old
‘biddy’ who acts ignorant of technology, or
confused at how things are done “these
days” and looking quite frail or bent over.
And lastly, even more destructive, is the
pervasive fear of, and normalisation of,
dementia and Alzheimer’s as a ‘natural’ and
inevitable consequence of ageing!
However, I believe this current
generation entering the 55+, retirement
and third age is probably the most
healthy, most educated, most worldly
and cashed up generation of seniors ever
in the history of humanity, and a not so
quiet evolution is taking place which will
ultimately shift the balance of perceptions
back to a healthier picture of ageing.
To aid this evolution, a revolution must
happen to reject the old paradigms that
are embedded in our financial, social and
cultural traditions.
Do you notice how time is speeding up
as you get older? Well that is what happens
when we have less ‘new’ and exciting
experiences in our lives. The routine and
habitual blend into one and you are less
likely to notice the newness of each day,
and then suddenly a year has passed!
Healthy longevity and wellness into
ageing requires mindset and cultural
change and, yes, new habits. It requires
a refusal to play and conform to limiting
social and cultural norms. It is about
believing you can be healthy and well for
as long as you want; it is about positively
envisioning and actioning a healthy
lifestyle; it is about remaining vital and
productive; and it is about inviting the
new, the novel and the “never befores”
into your experience.
It is also about preparing the body from
as early on as possible with wellness habits
and practices for healthy longevity by
being active, looking after your nutritional
foundational health, taking the vitamins
and supplements that support the repair
and maintenance of your cells and body
systems, and most importantly, believing,
speaking and acting in anticipation of
continued health and wellness.
And for those like me, following close
behind my more senior beloved, it is about
not dreading the ageing experience but
welcoming it. It’s about being heart, mind,
body and soul ready to walk that path
with grace and love. I will welcome the
wisdom. I will welcome the freedom. I will
welcome and expect great health. I will
welcome my seat at the head of the table!
And if I can successfully grow my hair
down to my bum...then I will welcome it
to be gloriously grey too!
Much love. Sarah
Sarah Tolmie is a life & love coach, therapist and
consultant. Her practice focuses love, marriage &
family relationships; health wellness & longevity;
success & lifestyle. Sarah is also a Life & Love
Celebrant creating profound and meaningful
ceremonies for all life & love events, and a
Pastoral Care Practitioner helping families
through grief & loss, as well as coping with
illness, dying and death. You can visit her website
www.sarahtolmie.com.au and receive her
Daily Love updates on her Facebook page at
Sarah Tolmie – Life & Love.
Classes held at
Musicrazy Long Jetty
0412 463 805
The Piano Bug
Narara & Niagara Park
0424 446 778
Maestro Possums
Terrigal, Copacabana
& Wamberal
4381 0907/0414 694 208
adio 50 Plus was established
in 1993 and from a then
broadcast radius, in Umina, of
just a few blocks, the station today
broadcasts from modern premises in
North Gosford 24 hours a day, 7 days
a week to an estimated audience in
excess of 150,000.
Our music timeline of 1940-1985 is
geared towards the over 50 audience
within our broadcast area, which
not only incorporates the Central
Coast of NSW, but across the bulk of
metropolitan Sydney, throughout the
Hunter and across the Blue Mountains.
All of Radio Five-O-Plus’
programs are presented by volunteer
broadcasters. These broadcasters are
drawn to the station because of its
unique, independent ethos and its
commitment to quality public radio. All
Radio Five-O-Plus’ broadcasters have
a passion for what they present and
are genuine music fanatics or devoted
experts in their fields.
The voices heard on Radio Five-OPlus are as varied as its listeners. And,
it’s many of these listeners who keep
the station on-air year in, year out.
Radio Five-O-Plus is a fully independent
non-profit community radio station
which relies on sponsorship and listener
subscriptions to keep running – listener
funded radio. It is not beholden to
shareholders or advertisers; but here to
serve our community of listeners and
offer them a genuine, intelligent and
considered alternative.
This unique relationship with
listeners connects with people in more
ways than just on-air. Radio Five-OPlus 93.3FM is one of few community
radio stations that has a community/
outside broadcast van and the station
is represented by this van and its
staff at many of the events run within
the community, assisting in the joint
promotion of
the station and the event. With many
of these events run by charitable or
non profit organisations the additional
exposure they receive through Radio
Five-O-Plus almost certainly ensures
an increased profitability of the
organised event. The van is also used
to conduct outside broadcasts at
our sponsors events and workplaces,
further strengthening the relationship
between the station and its sponsors,
and also enhancing the advertising
being undertaken by the Sponsor on
the station.
As one of a very few radio stations
playing the diversity of music that is
heard on Radio Five-O-Plus 93.3FM
our music content is much sought after
by our targeted listening audience,
they being all the over 50 year olds
in our broadcast area. The station
also streams all its programs on our
website www.fiveoplus.com.au and the
audience tuning into the station from
afar is continually growing.
Promotion on Radio Five-O-Plus
93.3FM offers a unique opportunity
to reach attentive, socially aware,
and culturally active listeners who are
receptive to information regarding
events, products and services in the
Central Coast (and beyond) region.
Promotion on Radio Five-O-Plus
93.3FM is very successful as the station
plays your sponsorship message in
isolation, thus ensuring it is not lost in a
jumble of other messages, jingles etc.
In addition to this, you are reaching a
targeted demographic, a great many
of whom are very socially active with
spending power beyond the means of
an average working class family.
Let Radio Five-O-Plus 93.3FM be
your voice in the community.
Looking for something
enjoyable and
educational to do
with your grandchild?
With rising childcare costs and more
parents returning to work soon after baby
is born, we all know grandparents are the
new age child-minders. Kindermusik is a
wonderful way for your grandchild to grow
socially, emotionally, physically, cognitively
and develop their language/literacy and
numeracy skills all through the marvellous
medium of music. Kindermusik’s award
winning curricula is a winner.
When we say programme – we mean
curricula. Kindermusik have specially
crafted lessons for every age group, and
conduct regular studies and research of
their own programme to make sure it’s
the most comprehensive and current
pre-school music programme available.
Kindermusik Educators make lesson
plans. With an award winning curricula,
teachers have to live up to the standards
of Kindermusik! After training is finished,
the hard work begins with every class
being carefully planned and adapted to
suit the needs of everyone in the room.
Kindermusik also breathes new life into
the old concept of the music class. Class
content is based on the most recent
information available on the development
of the child and content is continually
updated whilst making the fun factor the
main feature.
It also gives you the chance to chat
with other grandparents and parents
about the challenges of raising a child
in these times...so different to when you
raised yours or were a child yourself. Call
the closest educator to you on the above
advertisement for a chat and to organise
a FREE preview or visit our websites.
going to be a grandparent
by Laura Kiln
PgDip (CBT) (Child & Adolescence), BSc (Hons) CMHN
Helpful tips for being a grandparent
Here are some ideas to help you in your
role as a grandparent:
ƒƒ Before your grandchild is born, talk with
the parents-to-be about your feelings.
Listen to their ideas about how you could
help and share your ideas too. Show
you’re willing and share your expectations
about what you think you can do.
ƒƒ No-one benefits if you run yourself into
the ground. So be positive about
contributing, but upfront with your
children about your health, energy
levels and other commitments.
ƒƒ Once your grandchild arrives, things
might change. The new parents might
need more help or time alone with their
baby to find their feet as parents.
ƒƒ If you have several grandchildren,
treating them all as individuals helps
each one feel special to you.
ƒƒ Playing and having fun with your
grandchild can be good for his
development. One small study showed
links between seven-month-old
children’s brain development and their
opportunities to play with and see their
grandparents regularly.
ƒƒ As you get older, or if you have health
problems, you might need to adapt your
time with the grandchildren to quieter
activities. Reading and playing board
games could be good options.
New Parenting Practices
One of the issues that can cause
grandparents to worry, is the change in
parenting practices over the last few years
since they were mums and dad themselves.
Remember how your sons and
daughters were as teenagers…they thought
they knew it all…forgetting that you, were
once a teenager yourself! They seemed to
think that you wouldn’t understand their
point of view as you were ‘mum and dad’,
you were ‘beamed onto this planet as mum
and dad’…never a teenager!
Well the bad news is that as a new
grandparent you will have to learn to bite
your tongue as your own child tells you
how to bring up a child, their child!
I believe the only way is to arm yourself
with the theory behind common day
practices so we don’t fall into the habit of
saying “well I did ‘x’ with you and you
turned out ok”!!
Life is confusing enough for today’s
parents, without us adding to that confusion.
I remember how things changes so much
over the 8 years my own 4 kids were born.
Take sleeping positions for example. Of
my 4 children, no 1 slept on her tummy, as
advised by hospital at the time. Daughter no
2 did the same 17 months later. Once no 3
child was born, children were put into their
cot on their sides with a rolled towel placed
behind their backs to prevent them rolling
onto their backs. By no 4 baby, I was told to
lie her flat on her back. It was so confusing
as there are only 8 years between my 4 kids.
So how can we ‘appear to understand
and agree’ with common child rearing
practices? “When you were little or in my
day” is on the tip of our tongue, always,
grandparent or not. After all, we have raised
our children, sacrificed so much, all willingly
however we can be seen to be interfering.
“back to sleep campaign”
Babies and young children spend a lot of
their time sleeping, so you need to be aware
that some sleeping arrangements are not
safe and can increase the risk of SIDS or
cause fatal sleeping accidents. Research has
found some important ways to reduce the
risk of SIDS and create a safe sleeping
environment for babies and young children.
This information provides you with
information to help you create such an
environment for your grandchild. SIDS is
the most common cause of death in babies
between one month and one year of age
but the majority of babies who die of SIDS
are under six months of age. More babies
die of SIDS in winter than summer. To this
day, the cause of SIDS remains unknown
and there is no way of predicting which
babies it will affect. However, what has
been discovered is that some factors are
thought to reduce the risk of SIDS. Since
parents were first made aware of these
factors through the various educational
programs introduced by SIDS researchers,
SIDS deaths have dropped and continue
to drop. To give you an example of the
help the education is doing, the Australian
Bureau of Statistics shows that 500 babies
died of SIDS in 1989 and in 2003 the
number had reduced to 73 babies.
Always place a baby on her back to sleep
with her face and head uncovered and keep
her in a smoke free environment. Put her feet
nearer the bottom of the cot so as she sleeps
and wriggles she can ‘move’ up the cot but
she won’t end up with her head pushing on
the top of the cot. This helps babies regulate
their temperature, cot bumpers and lots of
soft toys are also not allowed now as that
can add to babies over heating.
What is tummy time?
This is vital for babies, they need to be put
on the floor for short periods during the day,
when awake. This helps strengthen their
arms as they learn how to push themselves
up, getting ready for crawling. It is essential
to do tummy time to help the shape of your
Grandchild’s head. When the practice of
always sleeping on their backs first came in
there were suddenly a lot of babies with a
completely flat back to their heads!
Why do children get so many
A number of immunisations are required in
the first few years of a child’s life to protect
the child against the most serious infections
of childhood. The immune system in young
children does not work as well as the
immune system in older children and adults,
because it is still immature. Therefore more
doses of vaccine are needed.
In the first months of life, a baby is
protected from most infectious diseases
by antibodies from her or his mother,
which are transferred to the baby during
pregnancy. When these antibodies wear
off, the baby is at risk of serious infections
and so the first immunisations are given
before these antibodies have gone.
Another reason why children get many
immunisations is that new vaccines against
serious infections continue to be developed.
The number of injections is reduced by the
use of combination vaccines, where several
vaccines are combined into one shot.
Should grandparents be immunised?
Parents and other people (including
grandparents, carers, etc) who come into
contact with young children are commonly
carriers of some childhood infections and
should be vaccinated against these diseases.
For example, several studies of infant
pertussis (whooping cough) cases have
indicated that family members, and parents
in particular, were identified as the source
of infection in more than 50% of cases.
Grandparents have to pay private
prescription for 10 yr tetanus booster,
whooping cough and polio. It is the
whooping cough part of this which is the
important part for adding protection for
recently born grand kids.
What are the side-effects of immunisation?
Many children experience minor side
effects following immunisation. Most
side effects last a short time and the child
recovers without any problems. Common
side-effects of immunisation are redness,
soreness and swelling at the site of an
injection, mild fever and being grizzly or
unsettled. You should give extra fluids to
drink, not overdress the baby if hot and
may consider using paracetamol to help
ease the fever and soreness.
Can immunisation overload
the immune system? No. Children and
adults come into contact with many
antigens (substances that provoke a reaction
from the immune system) each day, and the
immune system responds to each antigen in
specific ways to protect the body. Without a
vaccine, a child can only become immune to
a disease by being exposed to infection, with
the risk of severe illness. If illness occurs
after vaccination, it is usually insignificant.
Why is immunisation still necessary in this
day and age? Many diseases prevented by
immunisation are spread directly from
person to person, so good food, water and
hygiene do not stop infection. Despite
excellent hospital care, significant illness,
disability and death can still be caused by
diseases which can be prevented by
Feeding practices
On demand breast feeding is the best for
your grandchild. Some of these practices
are different to when you had your family.
Nowadays mums are encouraged to offer
the breast frequently, especially in the first
weeks. The more she does this the faster
her milk will come in. Breast milk works
on a demand and supply basis. Therefore if
the baby needs more milk they will feed
more often (demand) and give mum’s
breasts the message to make more (supply).
How can you help?
Keep supplying mm with lots of glasses of
water, breast feeding is thirsty work! Try
not to say unhelpful remarks such as
“didn’t you just feed? Maybe you don’t
have enough milk?” Mum will always be
wondering this herself. Just reassure her she
is doing well, she will have enough milk,
however as soon as people offer to ‘top up’
with a bottle of milk then mum will make
less milk and things just get very difficult.
Solid food?
It’s time for introducing solids to babies
when they show signs they’re ready. These
signs happen at different times for different
succeed • laugh • celebrate • create • heal • learn • grow
[email protected]
0418 640 901
babies, but most babies will show signs by
around six months. It’s around this time
that babies need extra food for growth and
Introducing solids: why baby needs them
For the first 4-6 months of life, baby uses
iron stored in his body from when he was
in the womb. He also gets iron from breast
milk and/or infant formula.
Introducing solids is also important
for helping baby learn to eat, giving him
experience of new tastes and textures from
a range of foods, developing his teeth and
jaws, and building other skills that he’ll
need later for language development.
Finally please find yourself a first aid
course, taught by either St Johns Ambulance
or other organisations. The thinking has
changed about what to do in an emergency
situation. I believe all new grandparents
should do this, it is really important as you
are never going to forgive yourself if
something happens whilst the child is in
your care. If an emergency happens with the
parents there you may be the slightly calmer
one. Find out the latest thinking around
drowning, about CPR, burns, inhalation of
toxic substances, spider or snake bites and
choking. Doing a course will be time well
spent as none of us know when these skills
might be needed, within the family or wider
Laura Kiln has over 20 years experience of working
with families and is internationally recognised as an
expert in the field of Parenting. She has four children
herself and is used to the dramas of family life. Her
practice ‘Laura’s Place’, is open for self or GP referral.
Tel: (02) 4385 5587 www.laurasplace.com.au.
Laura has appeared on Channel 9 TODAY
show as a parenting expert.
Sarah Tolmie is a life & love
coach, therapist, consultant
and holistic celebrant
assisting individuals, couples
and families to celebrate,
navigate, heal and grow
through all their life &
love transitions, changes,
challenges and losses. Her
practice focuses on love,
marriage & family relationships; success, health
& wellness; grief and loss, including illness, dying,
end-of-life and after death care.
getting around safely
ike many other regions
in Australia, the Central
Coast region’s population is
ageing. 25% of the Central
Coast region’s population is
aged 60 years and over.
This phenomenon can be attributed to a
number of factors including increasing life
expectancy, improved living standards,
advances in health and medical technology,
and the “baby boomer” population
transitioning into the older age groups.
Being able to get around is key to
ensuring older people can maintain their
daily independence, stay connected and
be involved in the community. It enables
people to maintain social contacts and
participate in community life and access
services and facilities that they require
– access to shopping, ability to attend
medical appointments, participate in a
range of leisure, recreation and cultural
activities and participate in family,
work and volunteering. All of which are
important for maintaining health and
wellbeing and quality of life.
A large percentage of our local ageing
population rely heavily on private motor
vehicles to get around. Studies show that
many older drivers compensate for their
age-related decline in driving competency by
self restricting and limiting their driving, for
example by driving only in local areas or
avoiding complex, difficult situations.
Licence retention can be a concern for some.
The thought of losing your licence can be
daunting. Thinking ahead to alternative
transportation options can give you peace of
mind should your current means of getting
around change in the future. Why not start
to incorporate some alternative transport
into your day alongside your driving?
Perhaps think about planning half your
trip on public transport to familiarise
yourself. With a little practice, catching
the bus or train will become easier and
you may even start to enjoy the freedom
of sitting back and watching the changing
landscape rather than navigating your
way through the mix of hundreds of other
vehicles on the road network. Remember
there are other options to getting around
safely that you can try...
Alternative Transport options
Public transport such as trains, buses,
ferries and trams (light rail) can be a
handy way to get around depending upon
your destination. Check out your local
public transportation options and ask
about reduced prices for older adults.
You can plan your trip by visiting
www.transportnsw.info and click on the
‘plan my trip’ tab. On this page you can
type in your departure and destination
locations. Your trip options whether it
be travel by bus, train or tram, will be
displayed. Alternatively, call the transport
information line 131500.
The Opal card is an easy, convenient way
of paying for your travel on public
transport. It’s the only card you’ll need to
get around on all public transport including
trains, ferries, buses and light rail.
The Gold
Opal card is now
available for
ƒƒ NSW seniors
ƒƒ pensioners and
ƒƒ war widow/ers. Fares will remain capped at $2.50 a day
for customers using the Gold Opal card
and after eight paid and completed
journeys the rest of the week’s travel is free.
As Opal is based on distance, some
seniors and pensioners may pay even less
under Opal for short trips that don’t reach
their $2.50 cap.
Eligible customers can use the Gold
Senior/Pensioner Opal card on all Opal
activated bus, train and ferry services. Light Rail is currently planned to be
activated in early 2015.
Benefits of the Gold Senior/Pensioner
Opal card
ƒƒ The Gold Senior/Pensioner Opal card
has a daily cap of $2.50.
ƒƒ Customers will not need a credit card
or the internet to use or obtain a Gold
Senior/Pensioner Opal card (although it
is an option if they wish).
ƒƒ Some customers may choose to link
their Gold Senior/Pensioner Opal card
to their credit or debit card or to a
family member’s Opal card account
and set it to auto-top-up, like having an
e-tag in your pocket.
ƒƒ The Gold Senior/Pensioner Opal card
work the same way as other Opal cards
and customers will tap on and tap off at
Opal card readers.
Pensioner Excursion Tickets
are still available.
Customers can choose to use an Opal card
or keep buying Pensioner Excursion Tickets
(PET) through existing channels such as
ticket vending machines at railway stations
(TVMs), station ticket offices, Transport
Shops, Sydney Ferries ticket offices,
selected 7-Eleven stores, newsagencies and
convenience stores and onboard private
(PBO) and Newcastle buses.
To order a Gold Senior/Pensioner Opal
card visit the Opal website www.opal.com.
au or call 13 67 25 (13 OPAL).
Other alternative transport options you
may like to consider:
ƒƒ Taxis, Limousine or private drivers.
Taxis may be a good option for quick
trips without a lot of prior scheduling.
Contact Central Coast Taxi’s 131008.
For Limousine, car or private drivers
visit the Yellow Pages.
The Taxi Transport Subsidy Scheme
(TTSS) provides subsidised travel,
allowing approved participants to
travel by taxi at half fare, up to a
maximum subsidy of $30 per trip. The
scheme was introduced in 1981 to
assist NSW residents who are unable to
use public transport because of a
qualifying severe and permanent
disability. Transport for NSW
administers TTSS. Visit www.transport.
nsw.gov.au for further information.
ƒƒ Community transport options.
Assistance may be available to help
you to get around. Community
Transport offers door to door
transport for people in the community
who are ‘transport disadvantaged’ for
any reason including financial
disadvantage, health, lack of mobility
or remote location. Central Coast
residents should phone 4355 4588 for
further information. For further
information on Community transport
visit www.transport.nsw.gov.au
ƒƒ Motorised wheelchairs. Motorised
wheelchairs or ‘scooters’ can be a good
way to get around if you live in an area
with easily accessible stores and wellpaved footpaths. Remember when using
a motorised wheelchair you are
considered a pedestrian. Make sure you
can safely control your motorised
wheelchair and plan a safe route that
Calling all
allows you to remain on the footpath for
the majority of your journey. Remember
your motorised wheelchair or scooter is
NOT a car so avoid mingling with traffic.
ƒƒ Car pooling or ride sharing. Family
members, friends, and neighbours may
be a resource for ride sharing.
ƒƒ Walking/cycling. If your health permits,
walking or cycling short distances when
you can is a great way to not only get
around but also get some exercise.
Regular physical activity lowers your
risk for a variety of health conditions
and can help you maintain a healthy
active life.
There may also be other forms of
transport assistance through various
organisations in your community – ask
around. Many clubs on the Central Coast
have courtesy buses to help you to and
from their premises.
Are you interested to know
more about Getting Around
Safely on the Central Coast?
Are you interested to learn
more about road safety for
Seniors, such as safer driving,
mobility scooter use, public
transport options, healthy/
active travel such as walking
and bicycling?
Please register your interest by
phoning your Council’s Road
Safety Officer. Gosford City
Council 4325 8808. Wyong
Shire Council 4350 5232.
Gosford City and Wyong Shire Councils acknowledge the following information sources: NSW Roads
and Maritime Services, Transport for NSW and Central Coast Positive Ageing Strategy July 2014.
A Road Safety message from your local Council
Kate Keogh & Kirsty Taylor Road Safety Officers – Education, Wyong Shire Council
Deb Batey & Liana Morrison Community Road Safety Officers – Gosford City Council
I’m counting on you every trip
Free child restraint checks
An authorised fitter can check that your restraint is correctly installed and is the right
restraint for the child's age and size.
Children up to the age of 7 years are required by law to be seated in a Standards Australia
approved restraint. To remain safe, children should be seated in their restraint until they
outgrow the restraint or are approximately 145cm in height (dependant on the type of
Location details
Wyong Central, 38A Pacific Highway, Wyong (off River Road)
Lake Haven Community Health Centre, Stratford Ave, Lake Haven
(Behind Lake Haven Shopping Centre)
Long Jetty Community Health Centre, Wyong Rd, Killarney Vale
Lake Munmorah Community Hall, Colongra Bay Road, Lake Munmorah
Booking are essential for the Toukley and Tumbi Umbi checking days.
For all other locations, simply turn up on the day.
For more information and to book contact Councils Road Safety Officer on
4350 5555.
Friday 6 March
Tuesday 17th March
Wyong Central
8am - 10am
Lake Haven
Community Health Centre
10.30am - 12.30pm
Long Jetty Community Health Centre
2pm - 4pm
Bookings essential
Tuesday 31st March
Tumbi Umbi
10am- 2 pm
Bookings essential
Friday 24th April
Long Jetty
Community Health Centre
8am - 10am
Lake Munmorah
Community Hall
11.30am - 1pm
Lake Haven
Community Health Centre
2pm - 4pm
cooking for families
with food allergies
by Collette White – Cut out the Crap www.cutoutthecrap.com.au
have such wonderful memories
of my childhood which includes
turning up to my Nans house
for a holiday to be greeted with
home baked goodies or going
to my Ukrainian grandmother’s
place for lunch and hardly having
room on her large table for my
plate, as she had cooked so much
amazingly tasty food the table
was overflowing.
All these years later and I have 4 children
of my own who I would love to have that
same experience. I would love for them to
be able to turn up to their grandparent’s
houses and have that same feeling, the
same happy memories being created
around a delicious warm cake straight
out of nanna’s oven or the same fond
memories of laughter and noisy chatter
around grandma’s dinner table.
Sadly though the reality is that so many
children these days have food allergies
and are on restricted diets. This can cause
such confusion and stress for grandparents
when they want to cook for their loved
ones but simply don’t know where to start
for fear of making them sick.
I know this from personal experience as
I have multiple food allergies myself and
people use to worry about catering for me.
So often we would go to family or friends
places and I would be asked to ‘bring my
own’ food.
As a mum, I have made the decision to
run an ‘additive free’ and ‘refined sugar
free’ home for my 4 children as I don’t
believe the chemicals in packaged food
these days are good for us and my 10 year
old daughter reacts dramatically with her
behaviour if she eats these things. I know
this confuses my mum and mother in law
when they want to bake something to
bring for the kids to eat.
On a positive though there are more
and more people like me around who are
passionate about cooking and creating
tasty food for those with food allergies so
no one feels like they are missing out and
happy memories can still be made around
the dinner table.
I am honoured today to be able to
share with you two favourite recipes
in our home. Both of these recipes are
Gluten Free (so perfect for those with
Coeliac Disease), dairy free, nut free and
preservative/additive free. I hope you enjoy
them as much as we do.
Banana, Choc & Seed Slice
1 ripe banana
1 egg
1 cup desiccated coconut
½ cup brown rice flour
½ cup pepitas
½ cup sultanas
½ cup dairy free choc chips
¼ cup rapadura (or
sweetener of choice)
2 tblspns chia seeds
Preheat oven to 180˚C and line a 20cm
square cake tin with baking paper.
Place all the ingredients into a bow
and combine well – it is best to do
with either a mix master, electric hand
wisk etc – for approx. 60 seconds only
It doesn’t take long for the banana
mash and the ingredients to combine
TMX = speed 6 for 40 seconds
Pour mixture into the prepared cake
tin and bake in preheated oven for
minutes or until golden.
Allow to cool in tin for 5 minutes befo
cooling completely on a wire rack.
Store in an airtight container.
NOTE: This is a super quick and easy
recipe that my entire family loves.
with all of my recipes, please be sure
to swap ingredients like flours and
sweeteners to those that you prefer.
Rapadura is a ‘healthier’ version
of brown sugar – also found in the
supermarket called Panela.
ALL of these ingredients can be foun
additive free – be sure to read the
packets though.
Honey Chicken
1kg chicken breast fillets
½ cup rice flour
Olive oil for frying
2 cloves garlic – grated
2cm x 2cm fresh ginger – grated
1 tspn sesame oil
2/3 cup honey
2 cups water
2 tblspns rice or potato
flour to thicken
Preheat oven to 120˚C.
In a small saucepan place the garl
Dice chicken into small pieces
ginger, sesame oil and honey. Put
approximately 3cm x 3cm. Place
onto medium and mix well. Add the
chicken into a large bowl with rice
water and turn heat to high and brin
flour and mix thoroughly.
to the boil. Boil for 2 minutes then
heat to medium. Add rice or potato
Place a little olive oil in the fry pan
flour and stir until thickened (NOTE:
turn to medium – high. Place chicken
I sift the flour in so it doesn’t get
on a single layer in the pan and coo
lumpy). Serve with rice and vegetabl
turning regularly until crispy and
golden. Place the cooked chicken
DELICIOUS! This is a family favourite
onto a baking dish lined with baking
– my Miss 10 asks for it weekly. I love
paper and place in the preheated
this especially when I am missing
oven to keep warm whilst you mak
‘take-away’ it is a true ‘Chinese’ taste
the sauce.
without all the hidden nasties!
did you know...
superannuation is not
covered by your will?
LAWYERS Est. 1958
by Paul Quinn
Tonkin Drysdale Partners
Helping the Central Coast
with legal matters for
more than 50 years.
facebook.com/ tdplegal
Nutrition and
natural medicine
for wellness and
healthy ageing
Diana Arundell
118 Avoca Dr, Kincumber
Phone 0410 465 900
t is a frequent misconception
that benefits obtained from a
superannuation policy, such as
a death benefit, can simply be
dealt with in the terms of a Will
following the death of a member.
However, the death benefit of a
superannuation policy does not
automatically form part of the estate of
the deceased person.
A superannuation trust deed (the
document which sets up the
superannuation fund) usually provides
how a member’s death benefit is to be
paid following their death. The trust
deed will usually allow the member to
make a Binding Nomination as to how
the benefit is to be paid. There are
certain requirements that the nominated
person must be a dependant or the
member’s legal personal representative.
If no such nomination is made by the
member than the trustees of the fund
have absolute discretion as to how the
benefit is to be paid.
A Binding Nomination is different to
the nomination of a preferred beneficiary.
In most cases, to have a Binding
Nomination the member must sign the
nomination and have it witnessed by two
adult witnesses. Most superannuation
trust deeds require the nomination to be
renewed every three years.
A recent case determined by the
Superannuation Complaints Tribunal
demonstrates how matters can be
determined different to the wishes of
the deceased.
A male member died without
leaving a Will. On his death there
was an amount payable from his
superannuation totalling $131,846.00
which included an insured sum of
$120,000.00. At the time of his death he
had the following potential beneficiaries:
ƒƒ A de facto partner whom it was
determined was financially dependent;
ƒƒ A son from the relationship with his
de facto who was under 18 years and
living with the de facto;
ƒƒ His former wife to whom he was
separated but still remained married;
ƒƒ An adult daughter from his
marriage to his former wife whom
it was determined was financially
ƒƒ Two sons from his marriage to his
former partner whom were not
financially dependent.
The deceased member nominated his
daughter as his preferred beneficiary.
The Trustee originally determined to
pay the benefit 80% to the de facto and
5% to each of the four children.
The daughter of the deceased member
objected to the Trustee’s proposed
distribution. The daughter proposed that
the whole amount be paid to her. After
reviewing the matter the Trustee then
determined to pay the benefit as follows:
1. 40% to the de facto;
2. 30% to the daughter;
3. 10% each to the three sons.
The matter was then referred to the
Tribunal. After hearing the evidence the
Tribunal said:
“In this complaint it is clear to the
Tribunal that the only persons who had
an expectation of ongoing financial
support from the Deceased Member had
he not died, were [the daughter] and [the
de facto] (and through her, [her son]).
The Tribunal is therefore of the view
that the Trustee’s decision to pay any
portion of the death benefit to [the sons]
when there are competing financial
dependent claims from [the daughter]
and [the de facto] is unfair and
unreasonable in the circumstances.”
Accordingly, the decision of the
Tribunal was to pay 50% to the
daughter and 50% to the de facto.
Paul Quinn is a partner at Tonkin Drysdale
Partners, Woy Woy. Paul has extensive
experience as an advocate in the Family Court,
Federal Circuit Court and the Local Court.
When not at work you can find Paul helping out
at Star of the Sea Catholic Church, Terrigal. Paul
is Vice Chairmen of the Central Coast Small
Business Networking Group Inc.
community noticeboard
Seniors Computer Course
6 week Seniors Computer Course commencing
on Wednesday 11th March 2015
9am-12pm at the centre located in the Old Primary
School Corner Alison Road & Rankens Court Wyong.
Each participant must have their own lap top.
To enquire/book in please telephone
reception on 0243 531750.
Watanobbi Coffee & Chat Group
Mondays 10.30am-12.00pm Cost: $3.00 per week
Focusing on maintaining a positive lifestyle for women
in our community. We have an emphasis on relaxation,
socialisation, support and fun in a friendly relaxed
atmosphere and strive to gain enjoyment in life,
promoting wellness, self esteem and a positive future.
Weekly Activities Include: • Craft • Guest Speakers
• Motivational Workshops • Book Club
Wallarah Longboard Club
“The Rustys”
Catherine Hill Bay
Calling all Longboard surfers
Are you keen to join a club and meet new people.
If you surf regularly or just occasionally, we are
looking for new members. Ages from juniors to
senior. (We have members from 15 to 60 yrs of age).
If you are looking for a club that is competitive
but does not take itself too seriously, then
this is the club for you.
New members are very welcome.
Come along and meet us at Catho on the last
Sunday of each month for a competition & BBQ.
Contact: Peter McTaggart Phone: 0413 534 860
Watanobbi Community Centre
1 Harrington Close Watanobbi
Wyong Men’s Shed
An interim space for the Men’s Shed at The House
with No Steps Tuggerah Business Park has
commenced and the gentlemen are busy working
on projects. If you would like to be involved
please contact Kim Hopkins on 4351 2860.
Tuesday Discussion Group
This friendly group meets every Tuesday in
the school term, 10am–12 noon.
$4.00 a session (includes refreshments).
Tai Chi Classes
Mondays 12.30pm–1.30pm Cost is $7.50 per session.
Tai Chi is suitable for all ages and fitness levels.
Watanobbi Walkers
Monday, Wednesday & Friday 9am–10am.
Our Heart Foundation walking program is a free
community event. Newcomers always welcome.
Support Red Cross Calling
Gosford Dog Paws
Gosford Dog Paws Pty Ltd (GDP) manages
the Dog Pound on behalf of council. If your
animal is ever missing please give us a call
straight away. We also have dogs available
for adoption, so if you are looking for an
addition to your family, rescued dogs are
the best kind of dogs!
For more information visit
[email protected]
Pateman Rd, Erina 4304 4350
As Australia prepares
to commemorate
the landing of the
first ANZAC troops
in Gallipoli 100 years ago, we ask
that you also remember the work
of Red Cross by supporting Red
Cross Calling during March.
Just like the thousands of Red
Cross volunteers who worked
so hard to support our ANZAC
troops in 1915, Red Cross
volunteers still continue to care
for those who need it most.
By making a donation or
organising an event for Red
Cross Calling during March, you
can support the everyday work
of Red Cross such as working in
NSW bushfire relief and recovery
centres, making daily phone calls
to elderly Australians living alone,
providing breakfast
for children who might
otherwise go to school
hungry, and supporting
young parents.
In years to come, many people
will continue to turn to Red Cross
for help in times of crisis and
we’re determined to be there
when they do.
Red Cross Calling is the one time
of year when local Red Cross
members, community groups,
schools and individuals can all
work together to raise money
for Red Cross through local
fundraising events.
To make a donation, or to find
out how you can get involved
with Red Cross Calling go to our
website at redcrosscalling.org.au
or phone 1800 008 831.
2:30pm Sunday 22 MARCH 2015
2:30pm Sunday 22 MARCH 2015
If you are a real man then ‘SOUNDWAVES’
invites you to come along and learn to sing four
part harmony, ‘free of charge’.
No experience required.
Love, jealousy, murder!
Love, jealousy, murder!
Spanish heat and gypsy passion
Chorus Master PHILIP REES
are brought to life in Bizet's most
Spanish heat and gypsy passion
are brought to life in Bizet's most
fatale is
– Carmen.
of the most femme
fatale heroines
is one
in the
her gypsy
seductions MICHAELA
and obsession
a love-struck
her gypsy seductions
a swaggering toreador. A riveting
A riveting
of lovetoreador.
and jealousy,
Carmen is filled with alluring
Performed in English
with alluringdances
Performed in English
melodiesis and
and captivating
and is rightly
one of thedances
and is rightly one of the world's
most popular operas.
most popular operas.
A six week ‘Learn to Sing’ programme from
Monday 2nd March to Monday 6th April
7.30pm to 9.30pm
Venue: Central Coast Leagues Club – Parkview Room.
Then pick up the phone and talk to:
Geoff: H: 4329 4446 Mob: 0417 262 508
John: H: 4322 5465 Mob: 0413 276 698
Kieron Hutton: H: 4324 1977 Mob: 0407 267 675
Or just turn up on the 2nd March.
We would love to see you!
Find us at: Soundwaveschorus.org
Or on Facebook: Soundwaves Chorus
Trust the local experts
• locally made
where possible
• local business
(not part of any
• competitive price
with no hype
• local parts and
• no pressure free
in home quote
• express 1 week
custom made
blinds available.
4324 8800
18/482 Pacific Highway, Wyoming