Easing the Daily Grind; Veterans Nutrition and Oral Health

Men’s Health Peer Education Magazine Vol. 13 No. 2 July 2014 – Nutrition: The Veterans’ Health Week Issue

Veterans’ Health Week 13- 19 October 2014 Veterans’ Health Week (VHW) will have a range of fun events promoting Physical Activity, Healthy Eating, Social Inclusion and Mental Wellness. The symbolic VHW cube represents the different and interrelated health themes that DVA’s initiatives seek to promote. This year’s VHW edition of the MHPE Magazine focuses on the benefits of healthy eating under the theme of Nutrition.

Inside this issue

Easing the daily grind; veterans’ nutrition and oral health. It is not hard to see that food and eating are heavily in vogue these days. But while many adult Australians obsess over the nightly output of Masterchef or seek out the latest diets, little attention is being paid to those doing the hard yakka behind the scenes: our teeth.

Make your move – Sit less – Be Active for life! Do you remember Norm and his cartoon family from the original Life. Be in it promotions? If so it might be a little disheartening to know that Norm began his campaign in 1975, when Gough Whitlam was PM, Graham Kennedy was banned from TV for his ‘crow call’, and Think Big won his second Melbourne Cup. Australia’s approach to physical activity has been reviewed again, and the evidence is clear: As a nation we are sitting more and moving less. Norm is with us still!

What are the Australian Dietary Guidelines? The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods that we need to eat for health and wellbeing. They are based on scientific evidence and research.

Also in this issue: Which foods should I eat and how much?, Getting the right dietary advice, How to understand food labels, Cooking for One or Two: Recipes for Life, and much, much more.

Wanted MHPE Volunteers! Turn to pages 35-36 for information on the MHPE programme. Bonus free poster Australian Healthy Food Guide: ultimate guide to serving sizes

Editorial

Welcome to the Veterans’ Health Week Nutrition issue

When I was in my 20s, I found that I could eat what I wanted and I pretty much stayed the same shape. Nowadays, I’m still eating the same types of food and in the same quantities, but I don’t do the same level of activity. As a result, I’ve morphed into the stereotypical middle age shape: cuddly in the middle.

Sometimes, it’s easier to buy clothes in a larger size, than it is to make adjustments to our diet and turn off the TV and do some exercise. In this issue, we’ve included articles that remind us about the foods to limit, how to lose weight healthily and how much food we should be eating. Still not sure what a serve is? In addition to the tear-out, we’ve included an insert: the Australian Healthy Food Guide – Healthy Servings at a glance poster.

Earlier this year, the Australian Physical Activity and Sedentary Behaviour Guidelines were released. Basically, we need to move more and sit less. We can eat well, and eat smart, but we also need to value the long term health benefits of being more active in our daily lives. You can read more about the guidelines on page 9.

This year, as we celebrate Veterans’ Health Week and the theme of nutrition, don’t forget to support your family, friends and members of your community. Think about those who may live alone, or who have limited opportunity to get out and enjoy the pleasure of eating with others. It could be as simple as inviting someone over for a healthy meal and then going for a walk together.

Congratulations to our MHPE volunteers

Each year, we recognise MHPE volunteers by awarding certificates of recognition and badges for 5 and 10 years of service. These awards are made during National Volunteer Week in order to acknowledge the value of volunteering within the broader Australian community. I would like to congratulate those volunteers who will achieve 5 and 10 years of service and thank them for all their hard work, enthusiasm and ongoing support of the program.

Corrections to MHPE Magazine Vol. 13 No. 1 March 2014 issue. In the MHPE Volunteers – What do they do? article on page 31, Alan White, the MHPE Metro VIC Volunteer Representative’s landline number was incorrect. The correct landline number is: 03 9598 1007.

In the National Men’s Health Gathering 2013 article on page 26, Gary Treeve’s MHPE Volunteer Representative region was incorrectly stated. Gary Treeve is the MHPE VIC Regional Volunteer Representative.

MHPE Magazine Editorial Committee Membership Naomi Mulcahy DVA (Editor) Dr Graeme Killer AO, DVA Principal Medical Adviser Dr Warren Harrex, DVA Senior Medical Adviser Dimitri Batras, DVA National Health Promotion Adviser Mariusz Kalinowski DVA Michael Correll VVCS Chris Jones DVA Dr Justin Harding DVA

Letters to the Editor

Dear Editor,

In a later edition of the MHPE magazine could a spot be available in the medical section for cataracts?

Within a short time, I’m having an operation on my right eye and then on my left to remove the cataract. My reason for writing is I’m on warafarin and am wondering how many of our members may be facing a similar operation.

Thanking you

Peter Cowley 23 December 2013

Editor’s reply: We have included an article on eye health in this issue. Also, DVA’s Veterans’MATES Brochure: 8 steps to taking warfarin, is a useful guide on how to manage this medication.

Dear Editor,

I recently received and read with interest “Men’s Health Peer Education Vol 13 No 1 March 2014. I am the President of the Hornsby-Berowra Men’s Shed and want to compliment you and your contributors on a very helpful magazine that covers many issues affecting the health of Australian men today.

I was recently listening to a sermon at church by a Church Consultant who made the following statement. The Bible says in 1 Corinthians chapter 13 verse 13 “ And now these three remain faith, hope and love. But the greatest of these is love.”

He went on to say that we can live without Faith but it is aimless. We can live without Love, it is not nice but we cannot live without Hope.

I am 73 and healthy but according to statistics I should die in 6 years time. What hope do I have after 79?

In our men’s shed the ages range from 60 to 80s.

Surely death is coming closer to us and those we love. Do we have a hope of a life after death?

In the article ‘Here’s Looking at Me” Dr. Tony Ireland says in his last sentence “And to remember that food for the soul is essential.”

I believe a future article about this essential subject and the hope we can have from a spiritual point of view would be very beneficial to men of all ages.

David Gillan. President. Hornsby-Berowra Men’s Shed 28 March 2014

Editor’s reply: We will look at including information on this topic in future issues.

Dear Editor,

It was heartening to read on page 14 of the November 2013 issue that DVA appears to be finally (as far as I am aware) acknowledging alternative medicine, in particular, meditation. I have moved out of the loop somewhat since moving to King Island in Bass Strait from Queensland, however am unaware of DVA acknowledging medical treatment other than what it has been advocating for a long time. I might add you do it very well. This is certainly not a complaint on how you, thankfully, manage the health of veterans—more so a plea to give alternative medicine a fairer hearing. Take it easy

Noel McKay 14 February 2014 Editor’s reply: We know that many of our MHPE volunteers (and readers, too) regard alternative medicine as an important part of their health and wellbeing. The magazine will continue to include articles that cover the wide range of alternative therapies available. In addition to the recent article on meditation, previous issues have included articles on yoga and tai chi. For the DVA policy in relation to alternative therapies please refer to DVA Factsheet HSV131 - Alternative Therapies and Gold and White Card holders.

What are the Australian Dietary Guidelines?

The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods that we need to eat for health and wellbeing. They are based on scientific evidence and research.

The Australian Dietary Guidelines of most relevance to adults are included below:

Guideline 1:

To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs.

 Older people should eat nutritious foods and keep physically active to help maintain muscle strength and a healthy weight.

Guideline 2:

Enjoy a wide variety of nutritious foods from these five food groups every day:

 Plenty of vegetables of different types and colours, and legumes/beans  Fruit  Grain (cereal foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley)  Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans  Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat

And drink plenty of water.

Guideline 3:

Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.  Limit intake of foods high in unsaturated fat such as many biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks.  Replace high fat foods which contain predominantly saturated fats such as butter, cream, cooking margarine, coconut and palm oil with foods which contain predominately polyunsaturated and monosaturated fats such as oils, spreads, nut butters/pastes and avocado.  Limit intake of foods and drinks containing added salt.  Read labels to choose lower sodium options among similar foods.  Do not add salt to foods in cooking or at the table.  Limit intake of foods and drinks containing added sugars such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.  If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is your safest option.

Guideline 4:

Encourage, support and promote breastfeeding.

Guideline 5:

Care for your food: prepare and store it safely.

For further information visit: www.eatforhealth.gov.au

Source: National Health and Medical Research Council

Foods to limit: discretionary choices

‘Discretionary choices’ are called that because they are not an essential or necessary part of our dietary patterns. Discretionary foods are high in kilojoules, saturated fat, added sugars, added salt or alcohol. If chosen, they should be eaten only sometimes and in small amounts.

Examples of discretionary choices include:

 Sweet biscuits, cakes and desserts  Processed meats and sausages  Ice-cream, confectionary and chocolate  Meat pies and other pastries  Commercial burgers, hot chips, and fried foods  Crisps and other fatty and/or salty snacks  Cream and butter  Sugar-sweetened cordials, soft drinks, fruit drinks and sports drinks  Alcoholic drinks

Refer to the Australian Guide to Healthy Eating insert to view the discretionary foods that you should eat only sometimes and in small amounts.

Which foods should I eat and how much?

The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods and drinks that we need regularly for health and well-being.

By eating the recommended amounts from the Five Food Groups and limiting the foods that are high in saturated fat, added sugars and added salt, you get enough of the nutrients essential for good health. You may reduce your risk of chronic diseases such as heart disease, type 2 diabetes, obesity and some cancers. You may also feel better, look better, enjoy life more and live longer!

The amount of food you will need from the Five Food Groups depends on your age, gender, height, weight and physical activity levels, and also whether you are pregnant or breastfeeding. For example, a 43-year-old man should aim for 6 serves of vegetables a day, whereas a 43-year-old woman should aim for 5 serves a day. A 61-year-old man should aim for 6 serves of grain (cereal) foods a day, and a 61-year-old woman should aim for 4 serves a day. Those who are taller or more physically active (and not overweight or obese) may be able to have additional serves of the Five Food Groups or unsaturated spreads and oils or discretionary choices.

For further information go to www.eatforhealth.gov.au

How much is a serve?

It’s helpful to get to know the recommended serving sizes and serves per day so that you eat and drink the right amount of the nutritious foods you need for health. The ‘serve size’ is a set amount that doesn’t change. It is used along with the ‘serves per day’ to work out the total amount of food required from each of the Five Food Groups. ‘Portion size’ is the amount you actually eat and this will depend on what your energy needs are. Some people’s portion sizes are smaller than the ‘serve size’ and some are larger. This means some people may need to eat from the Five Food Groups more often than others.

How many serves a day? Few people eat exactly the same way each day and it is common to have a little more on some days than others. However, on average, the total of your portion sizes should end up being smaller to the number of serves you need each day.

If you eat portions that are smaller than the ‘serve size’ you will need to eat from the Food Groups more often. If your portion size is larger than the ‘serve size’ then you will need to eat from the Food Groups less often.

www.eatforhealth.gov.au

To meet additional energy needs, extra serves from the Five Food Groups or unsaturated spreads and oils, or discretionary choices may be needed only by those adults who are taller or more active, but not overweight.

For meal ideas and advice on how to apply the serve sizes go to: www.eatforhealth.gov.au

A standard serve of vegetables is about 75g (100-350kJ) or:

½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin) ½ cup cooked, dried or canned beans, peas or lentils 1 cup green leafy or raw salad vegetables ½ cup sweet corn ½ medium potato or other starchy vegetables (sweet potato,taro or cassava) 1 medium tomato

Serves per day 19-50 51-70 71+ years years years Men 6 5 ½ 5 Women 5 5 5

A standard serve of fruit is about 150g (350kJ) or: 1 medium apple, banana, orange or pear 2 small apricots, kiwi fruits or plums 1 cup diced or canned fruit (with no added sugar) Or only occasionally: 125ml (½ cup) fruit juice (with no added sugar) 30g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas)

Serves per day 19-50 51-70 71+ years years years Men 2 2 2 Women 2 2 2

A standard serve of grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties (500kJ) is:

1 slice (40g) bread ½ medium (40g) roll or flat bread ½ cup (75–120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa ½ cup (120g) cooked porridge ²/³ cup (30g) wheat cereal flakes ¼ cup (30g) muesli 3 (35g) crisp breads 1 (60g) crumpet 1 small (35g) English muffin or scone

Serves per day 19-50 51-70 71+ years years years Men 6 6 4 ½ Women 6 4 3

A standard serve of lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans (500-600kJ) is:

65g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90–100g raw). Weekly limit of 455g 80g cooked lean poultry such as chicken or turkey (100g raw) 100g cooked fish fillet (about 115g raw weight) or one small can of fish 2 large (120g) eggs 1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with no added salt) 170g tofu 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)

Serves per day 19-50 51-70 71+ years years years Men 3 2 ½ 2 ½ Women 2 ½ 2 2

A standard serve of Milk, yoghurt, cheese and/or alternatives, mostly reduced fat (500-600kJ) is: 1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk ½ cup (120ml) evaporated milk 2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar ½ cup (120g) ricotta cheese ¾ cup (200g) yoghurt 1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml

Serves per day 19-50 51-70 71+ years years years Men 2 ½ 2 ½ 3 ½ Women 2 ½ 4 4

The Australian Healthy Food Guide Healthy servings at a glance poster, which is included with your magazine, provides useful images to help you understand what a serving size really is for different foods. It’s a practical guide as it’s not always easy (or convenient) to weigh and measure food before you eat.

Getting the right dietary advice

Getting the right food and nutrition information is very important when it comes to looking after all aspects of your health and wellbeing. An Accredited Practising Dietitian is a university trained health professional who translates scientific nutrition information into practical advice, to help you make the right decisions about what to eat.

There are no rules governing the use of the terms ‘dietitian’ and ‘nutritionist’. The latter term can be used by people with limited nutrition training. Also, there are many nutrition focused industries and practitioners in Australia (for example, media, pharmacy and weight loss product companies) providing general advice, often for profit, rather than specifically focusing on how to best help you with your health.

For a balanced assessment, an Accredited Practising Dietitian is preferable as they have had the training in human nutrition including substantial theory and supervised professional practice in clinical nutrition, medical therapy and food service management. Therefore in Australia, all dietitians are considered nutritionists, however, nutritionists without a dietetic qualification cannot take on the specialised role of a dietitian.

A dietitian can provide advice about:  How to manage your health through dietary and nutritional support. This may involve you modifying your food and/or supplement intake.  Weight loss and gain  Nutritional needs for all age groups  The right types and quantities of food and drinks  Shopping for food and understanding food labels  Food preparation and cooking skills  Meal ideas and recipes  How to adjust your diet for specific health concerns and conditions.

An Accredited Practising Dietitian is the national credential recognised by the Dietitians Association of Australia. You should check that your dietitian has this credential before making an appointment.

A suitable Accredited Practising Dietitian may be found by accessing the Dietitians Association of Australia website http://daa.asn.au/for-the-public/find- an-apd/.

If you have a DVA Health Card – For All Conditions (Gold Card) the Department of Veterans’ Affairs (DVA) will fund dietetic services through DVA arrangements that meet your clinical needs.

If you have a DVA Health Card – For Specific Conditions (White Card), DVA will fund dietetic services provided under DVA arrangements, if they are required because of an accepted war or service caused injury or disease.

For further information view the DVA Dietetic Services Factsheet HSV21 http://factsheets.dva.gov.au/

For more information contact DVA via www.dva.gov.au Phone: 133 254 or 1800 555 254 (regional Australia). For non DVA clients, an Accredited Practising Dietitian can provide services privately, which are subsided by Medicare and private health funds.

Make your move – Sit less – Be Active for life!

Do you remember Norm and his cartoon family from the original Life. Be in it promotions? If so it might be a little disheartening to know that Norm began his campaign in 1975, when Gough Whitlam was PM, Graham Kennedy was banned from TV for his ‘crow call’, and Think Big won his second Melbourne Cup. Australia’s approach to physical activity has been reviewed again, and the evidence is clear: As a nation we are sitting more and moving less. Norm is with us still!

Physical inactivity is estimated to be the main cause of approximately 21–25% of breast and colon cancers, 27% of diabetes and approximately 30% of ischaemic heart disease. The World Health Organisation has estimated that, in Australia, physical inactivity is the second greatest contributor, behind tobacco smoking, to death and disability from cancer. The previous recommendation for physical activity (30 minutes per day) was met by less than 40% of Australian adults. Sedentary behaviour, defined as sitting or lying down for long periods (travelling, at a desk, watching TV etc), occupies more time than previously. It is now clear that sedentary behaviour is associated with poorer health outcomes, including type 2 diabetes. Nearly 70% of Australian adults are sedentary and/or have low levels of physical activity.

What are the new guidelines for adults?

Physical Activity  Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.  Be active on most, preferably all, days every week.  Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.  Do muscle strengthening activities on at least 2 days each week.

Sedentary Behaviour  Minimise the amount of time spent in prolonged sitting.  Break up long periods of sitting as often as possible.

Why bother (what is the evidence)?

Moving more and sitting less will...  Reduce your risk of, or help manage, cardiovascular disease.  Reduce your risk of, or help manage, type 2 diabetes.  Maintain or improve your blood pressure, cholesterol and blood sugar levels.  Reduce your risk of, and assist with rehabilitation from, some cancers.  Help prevent unhealthy weight gain and assist with weight loss.  Build strong muscles and bones.  Create opportunities for socialising and meeting new people.  Help you to prevent and manage mental health problems.  Help you develop and maintain overall physical and mental well-being.

New guidelines also exist for children and teenagers, and there are tips for workplaces and families. The existing guidelines are unchanged for those over 65, simply because they haven’t been reviewed. Older Australians exercise least and have the most sedentary behaviour. The message for older Australians is simply: Minimise sitting, be more active!

References and read more at: www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth- strateg-phys-act-guidelines (or just search Physical Activity Guidelines): Tips, ideas, evidence, detail and downloads aplenty www.shapeup.gov.au Practical ideas about changing aspects of your body and life through physical activity and nutrition Global Health Risks: mortality and burden of disease attributable to selected major risks. World Health Organization, 2009

Tony Hoare, DVA National Health Adviser

Grace with Meals

“God – is - gray - shus - God - is - GOOD ! And - we - thank - Him - for - our - FOOD !... AAAH-MEN !!”

The ranks of the Sydney Street primary school scattered to the benches where my lunchtime sandwich was urgently despatched before getting on with the serious business of the playground. Not exactly elegant dining, but six- year-olds have high tolerance for eat and run.

Not so with rabbits. At a recent symposium on the worldwide burden of chronic disease, we were told about two groups of genetically identical rabbits who were fed identical unhealthy diets. Group A was fed by “kind females” who ensured that the rabbits felt secure and peaceful while they ate. Group B was fed in a rough and hurried manner (? by blokes ?) while exposed to sounds of predatory animals. Within a few months all the rabbits in Group B were dead, while Group A remained lively.

How we eat can be just as important as what we eat. As children most of us were told not to gobble, and making time for eating, and taking time over meals can do wonders for our well-being. This goes for preparing our food, even the shopping, which some genius described as “making love to one's family”—well easy on, but you get the idea. And if you live solo, you can apply the adman's slogan “because you're worth it”.

In this secular world, many people are thinking about ways to re-create some of the rituals and gracefulness which religion brought to their everyday lives. Expressing thanks for food can be mechanical, and probably mindless as for most of the Sydney Street schoolkids. Or we can think about our great good fortune to have clean and healthy food without having to fight for it, and offer a vote of thanks to those who grow, gather and deliver what we eat. Or if it is God we are thanking, we can think about the wonder behind the recited words.

Then we can try to put grace into the meal itself.

Sometimes life demands a quick re-fuelling while doing three other urgent tasks, but this should never become the norm. There are always some days, some evenings, when mealtime can be planned, peaceful and pleasurable for its own sake. Eating and drinking are, after all, the most essential activities we perform, so it is not unreasonable to show them some respect.

Food shared with family or friends can definitely be a double pleasure: we are programmed as communal creatures and the social transactions around mealtimes are legion. Business lunch (bad), anniversaries and celebrations (better) or the seduction dinner (better again?) probably cover the spectrum. Eating at home with your usual company, or dining alone, is equally deserving of thought, time and graciousness: the occasion of eating is no less important nor the guest(s) less worthy.

Go on, choose something you like, quarantine the time, set the table and toast yourself. And say thank you. Your digestion will thank you right back.

Enjoy.

Dr Tony Ireland DVA Medical Adviser

12-Week Challenge: MHPE Volunteer Reps in great shape

MHPE Volunteer Representatives, Tiny Small (WA), Kathy Behrendt (SA) and Laurie Harrison (TAS) were profiled in the March 2013 issue when they agreed to embark on the Measure Up 12-Week Challenge. It’s now been over a year, so how are things shaping up? Read on for the latest update.

Tiny Small Following on from the 12-week challenge, although I managed to drop 11 kilos, I’ve been a little lax since. A seven week holiday in UK, that included lots of dining out and alcohol, did put a little back on, but nowhere near what I was prior to the challenge!

I’ve maintained my better eating habits, and whenever possible, work out at the gym three times a week. Overall my energy levels have improved, and I find walking and general everyday jobs are much easier carrying less weight.

For the future, I am planning to lose a bit more weight, and pass on my success story to other MHPE volunteers in WA. I believe that by eating properly and exercising we are better equipped to “preach to the great overweight” and help our fellow veterans in a healthy lifestyle.

Laurie Harrison The 12 weeks challenge had a big impact on my life and I lost a staggering 13.5 kgs over that period and felt great. After that, I did another 12 weeks and lost another 6.5 kgs that gave a total loss of 20 kgs. Since finishing both challenges, I have put on a kg here and there, but I’ve also lost that kg here and there. I feel great and I still walk between 11,000 and 20,000 steps a day. I still go to the gym three times a week and my weight is steady around 98 kgs.

Overall I am very happy for having done this challenge and I feel better for doing so. I am happier in myself and now find it easier to talk to others about losing weight.

Kathy Behrendt The 12-week challenge has had a huge impact on my life. I’ve mostly managed to maintain the 13 kilos I lost over the 12 weeks, gaining 1 or 2 kilos ‘here’ but losing it ‘there’.

I am currently sitting on 61 kilos which I am reasonably happy with, but would like to get rid of a bit more midriff bulge if possible. Being a ‘shorty’ I am still considered to be overweight by the BMI.

I am still walking most days and trying to do at least 10,000 steps if possible, sometimes it just isn’t manageable, but for some reason I stopped skipping, so must start that again, because it was fun.

I am now able to have the odd cake or biscuit without too much damage being done, but do know, that I can’t do it every day. As a bonus, I now find a lot of things just far too sweet to tolerate.

Overall, I am so happy I committed to the challenge and proved to myself that I could do it without the help of a gym or Exercise Physiologist. Don’t procrastinate: just do it for yourself and improve your health and your self esteem, and maybe others will join in when they see you succeeding.

Chatting to Penny on Nutrition

I’m not sure there are going to be many more chats with Penny? Penny is very cranky and not very cooperative. She says “things are crook in Tallarook”. It’s mainly about the budget, the horrible weather and just getting old and achy. Penny says, all her friends are going to Brissie for the winter and wants to know why she is not going, it just isn’t fair. I say Penny, life is not always fair. So we have agreed to compromise, she can sleep in till 10.00 a.m. and then we go for our walk.

On the budget, Mr Hockey says the days of entitlement are over, you should think of what we are giving up is not for you but for the country. I have said as a result of the budget and the fact we will soon be pensioners, we need to review her diet. Gone are the luxury days of skinless free range chicken and maybe now it will be more about lamb chump chops and no name dog food. She says that’s not at all fair, I’m your best friend. On the subject of nutrition, you know full well that chump chops and no name dog food are full of saturated fat and in both our diets we should keep fat to a minimum. By the way she said you’re drinking far too much coffee and you know too much coffee makes it harder to sleep at night and also the coffee upsets your stomach something awful. You should drink your coffee the European way and drink more water. Also while I’ve been dozing at night with one eye open, I’ve been watching you very carefully and since you have been temporarily batching, you’ve been drinking too much of that NZ sauvignon blanc and shiraz and merlot etc. It’s no good for the household budget, it’s full of calories and it’s no good for you.

Let’s try and end this chat in a positive way. Penny and I do agree on a great number of things. She is important and her nutrition is very important and there is no way I would cease the skinless free range chicken. The regular daily walks, even if they are after 10.00 a.m. are very important, but when we are walking in winter we need to be properly rugged up. Maybe I have been drinking too much coffee and sauvignon blanc, a word to the wise is sufficient. The bottom line is nutrition is very important for your health. The untoward impact of high levels of fat, sugar and alcohol in the diet have been clearly demonstrated and when we better understand nutrition and genetics, appropriate diet will be even more important. Penny’s suggestion of a trip to Queensland this winter does sound like a great idea. I will take her suggestion on board.

Dr Graeme Killer AO DVA Principal Medical Adviser

Easing the daily grind; veterans’ nutrition and oral health

It is not hard to see that food and eating are heavily in vogue these days. But while many adult Australians obsess over the nightly output of Masterchef or seek out the latest diets, little attention is being paid to those doing the hard yakka behind the scenes: our teeth.

According to the most recent data by the Australian Institute of Health and Welfare, Australians aged 45 and above made up a whopping 88.7% of Australians with moderate or severe periodontal disease (bacterial infection of the teeth and gums). For male veterans the statistics were more confronting still; men were one and a half times more likely to have periodontal disease than women.1.

Australian men also visit the dentist less than women, putting them at higher risk of developing oral health conditions. And males are more likely to appear at a dentist only to treat an existing problem, rather than getting a regular check-up to guard against the spread of oral disease before it causes pain.

With the data stacking up supporting the link between oral health and general health, Australian veterans have the opportunity to take the lead in turning these statistics around. Start combating the daily grind by looking after your teeth. Here’s how to get started:

10 ways to look after your teeth: 1. Eat less sugary foods and drinks 2. Eat plenty of healthy foods like fruit and vegetables 3. Drink fluoridated tap water 4. 4.Brush your teeth and gums twice a day – use a soft toothbrush and fluoride toothpaste 5. Clean your dentures with soap and water 6. If you smoke, try to quit (visit www.quit.org.au) 7. Chew sugar free gum 8. See your dental professional regularly for a check-up 9. If you have any pain in your mouth, see your dentist 10. If your gums bleed, see your dentist.

Eric Brotchie Dental Health Services Victoria www.dhsv.org.au

Dental Health Services Victoria is the state government’s leading oral health agency.

1. Sergio Chrisopoulos, Jane Harford (2013) Oral health and dental care in Australia Key facts and figures 2012 (Canberra: Australian Institute of Health and Welfare) (pp. 8 – 35). http://www.aihw.gov.au/WorkArea/DownloadAsset.aspx?id=60129543387

If you have a DVA Health Card – For All Conditions (Gold Card) the Department of Veterans’ Affairs (DVA) will fund most dental services necessary to meet a clinical need, if they are provided under DVA arrangements.

If you have a DVA Health Card – For Specific Conditions (White Card), DVA will fund dental services provided under DVA arrangements, if they are required because of an accepted war or service caused injury or disease

For further information view the DVA Dental Services Factsheet HSV17 http://factsheets.dva.gov.au/

Tips for losing weight healthily

The Australian Dietary Guidelines recommend that we all achieve and maintain a healthy weight. More than half of all Australia adults are above their healthiest weight. If you are carrying extra weight, losing even 5kg can make you feel better and lower your risk factors for health problems. Everyday there are new ideas, diets, programs and books telling us how to lose weight. It can be very confusing and hard to know what to do. So to lose weight that stays off we need to make small changes that turn back the clock.

We need to limit discretionary foods, down size our portions, and find ways to be more active in our everyday lives.

To lose weight, we need to eat and drink fewer kilojoules. Choosing foods from the Australian Dietary Guidelines will help us choose foods that provide the most nutrients, without the extra kilojoules. For example, eating more coloured vegetables and salad will keep us feeling fuller for fewer kilojoules. In fact, making half our meals coloured vegetables or salad and having smaller portions of the other foods, we can reduce the kilojoules by up to half.

The recommended number of serves can be used to plan meals and snacks for weight loss. Following the serves from the Five Food Groups and avoiding discretionary foods will help most people lose weight while staying healthy. Younger men, people who are taller than average or more active may find they need to include the ‘additional serves’.

Planning is the secret to successful weight loss. By thinking ahead about eating we can spread the number of serves from the five foods groups over interesting meals and snacks and avoid unplanned eating of extra serves or discretionary foods.

Making a plan for meals and snacks will also make food shopping easier and quicker and cheaper and avoid unplanned extra kilojoules, because then we can buy exactly what we need. Also, knowing a few tips for getting the most out of food labels when shopping can help avoid extra kilojoules. Eating away from home can be a challenge when wanting to lose weight, but again, thinking ahead and knowing some useful strategies can make it work.

If we eat more ‘mindfully’, turning off the TV, slowing down and savouring food, we can enjoy food more, be more in touch with how hungry or satisfied we are and eat less.

Are you a healthy weight?

Your waist measurement Your future risk of disease

Under 94cm You’re in good shape

94cm to 102cm You have an increased risk 102cm to 110cm Your risk is substantially increased

Over 110cm You’re in the high danger zone

If you would like more information go to the following website: www.eatforhealth.gov.au

You’ll find a range of useful factsheets such as:

 Food shopping tips  Low fat cooking techniques  Healthy meal and snack ideas  Meal planning  Healthy eating on a budget  Eating away from home  How to add variety to your diet

Commonsense weight management

I had a favourite aunt who for as long as I can recall was always overweight. She was not excessively obese but was always dieting one way or another. I recall her complaining to my mother on one occasion that the new dieting biscuits were of no use at all. It turns out she was adding these to her morning and afternoon tea rather than using them as a substitute for cakes and tarts.

Hardly a week goes by without another article in the news, magazines or internet about another revelation about dieting or weight loss. Clearly losing weight ‘sells’ and there is a plethora of information available, much of which is contradictory and / or confusing. For example, over the years, eggs, potatoes, red wine, chocolate, bread and meat have all been labelled as good or bad for your health. I have lost count of the number of different types of diets there are, as they also come into and go out of fashion quite quickly. There have been advocates for low and high protein, low and high carbohydrate and low fat diets. No wonder we are confused.

So what should we believe? The modern human has evolved over the centuries where food was scarce, so those who could gorge themselves and store fat had a survival advantage during lean times or famines. This is a disadvantage in modern western societies where processed food is plentiful and heavily marketed and advertised. We are currently blessed in being able to eat every day almost whenever and whatever we want. Many of our bodies reflect this and ‘beer guts’ are frequently appropriately named.

Our weight is a balance between food in and energy out. The amount of exercise required to expend the additional calories from that chocolate biscuit is far greater than most people realise. This is quite evident in the weight loss reality TV shows. It is far, far easier just to limit the hand to mouth exercise in the first place. Of course we need a balanced diet from the five main food groups – grains, lean meat and fish, dairy, fruit and vegetables. If we consume food from these groups rather than the ‘discretionary’ foods, our weight is often under control. One strategy that has worked for a number of my patients is to assign values to food rather than count calories. For instance, anything from the five main food groups is considered ‘good food’, and anything else (discretionary items) is labelled ‘bad’. So when tempted by cream cake, chocolate, biscuits, a sausage roll, alcohol or soft drink, one learns to say ‘bad food’. But an orange, banana, salad sandwich or chicken and vegetables is considered ‘good food’. Like many other choices in life, we can develop the habit of avoiding bad things most of the time and enjoying those things we regard as good. Make it a habit to value your food in this way – your body will appreciate it.

Dr Warren Harrex DVA Senior Medical Advisor

Eye Health

Because our eyesight changes as we get older, it’s important to keep your eyes healthy and be aware of potential eye problems.

Have regular eye tests An optometrist or ophthalmologist can perform an eye test. An eye test is not just good for checking whether your glasses are up to date. It's also a vital check on the health of your eyes. An eye test can pick up eye diseases, such as glaucoma and cataracts, as well as general health problems, including diabetes and high blood pressure.

How to keep your eyes healthy As well as having regular eye tests and wearing the correct glasses, you can do several things to keep your eyes as healthy as possible:

 Eat well – eating a healthy, balanced diet is important for your eyes.

 Wear sunglasses – strong sunlight can damage your eyes and may increase your risk of cataracts.

 Quit smoking – smoking can increase your chances of developing conditions such as cataracts and macular degeneration.

 Stay a healthy weight – being overweight increases your risk of diabetes, which can lead to sight loss.

 Use good lighting – to see well, your eyes need three times as much light when you're 60 as they did when you were 20.  Exercise – good circulation and oxygen intake are important for our eye health.

 Sleep well – as you sleep, your eyes are continuously lubricated and irritants, such as dust or smoke, that may have accumulated during the day are cleared out.

Eye problems as you get older

 Difficulty reading – eye muscles start to weaken from the age of 45. It's a natural ageing process of the eye that happens to us all.

 Floaters – these tiny specks or spots that float across your vision are normally harmless. If they persist, see an optician as they may be a sign of an underlying health condition.

 Cataracts – easily detected in an eye test, this gradual clouding of the eye's lens is very common in over-60s. A simple operation can restore sight.

 Glaucoma – this is related to an increase in pressure in the eye that leads to damage of the optic nerve, which connects the eye to the brain. Left untreated, glaucoma leads to tunnel vision and, ultimately, blindness. However, if it's detected early enough, these complications can usually be avoided with eye drops.

 Macular degeneration (MD) – this is the name given to a group of degenerative diseases of the retina that cause progressive, painless loss of central vision, affecting the ability to see fine detail, drive, read and recognise faces. Although there is no cure for MD, there are treatment options that can slow down its progression, depending on the stage and the type of disease (wet, dry and other forms). The earlier the disease is detected, the more vision you are likely to retain.

Source: http://www.healthdirect.gov.au/article/eye-health-tips-over-60s

Eye testing by an optometrist is covered under Medicare. If you’re a member of a health fund, you may be eligible for discounts on your glasses or contact lenses.

DVA Factsheet HSV18 Optical services and supplies - information for the veteran community. DVA Veterans’MATES Brochure: Take a look at Glaucoma provides advice on the ongoing use of eye drops to prevent loss of vision. www.dva.gov.au or phone 133 254 (metro) or 1800 555 254 (regional Australia) What’s Eating You? – Freddie, Reginald and Trevor

Freddie the Folding Deck-Chair

“What would a deck chair know about nutrition?”, I hear you scoff - “Bits of wood and canvas, and no brain.”

Well, excuse me. Deck chairs are more intimately acquainted with the results of your eating habits than any other object. Have you any idea how we feel as you gingerly lower your soft bulk into us, sometimes spreading past the canvas, our legs sinking inches into the sand and the fabric rivets holding on for dear life?

Then you reach for the drink can and the doughnut. “Oh, no!” we cry, “How much more is going to go in, and never come out again?”

Sometimes for relief we are only occupied by those young slim ones in the year and a half you manage to retain your natural body shape. And sometimes we see those photos of empty beaches with lines of us able to enjoy the view in peace.

Reginald the Refrigerator

“It was in the fridge.” “I just opened the fridge.” “I was passing the fridge.”

Don’t blame me! I didn’t exactly step into your path, attract you with flashing lights, or seductively half-open my door, you know.

And would you make a guess about how the stuff in the fridge got there? There are urban myths about modern fridges that sense empty shelves and send a reorder message to the store via internet. But there aren’t any about underground tunnels from the store that surface immediately under us.

Even if it’s a door delivery, someone still has to sign for it, and take it into the kitchen.

Trevor the Supermarket Trolley

And don’t blame the trolleys either. Some of us need counselling after a trip right round the supermarket, to line up at the counter with no single consumable that fits the definition of ‘food’. Even Wikipedia has it as:

Food is any substance consumed to provide nutritional support for the body. I rest my case. On top of the cases of soft drink, beer and chips.

Next time you feel a supermarket trolley pulling you sideways towards a different shelf, go with it. None of us have any spare fat, and we do know where the healthy food is.

Chris Clarke, DVA

What can we learn from ‘Blue Zones’?

We are all saddened when we hear news such as the recent passing of Australian sporting personality Tom Hafey. He had a reputation for striving to lead a healthy life and inspiring others to do the same. Much research has gone into uncovering some of the secrets of healthy ageing and longevity. What is interesting is that in addition to stories about exceptional individuals who personify health, there are unique population groups around the world that have a high proportion of centenarians, and a significantly higher life expectancy than the national population in their own country. Some areas have men who live as long as women – no, women are not dying younger men and women are living longer. These areas are known as ‘Blue Zones’. Dan Buettner popularized the term after researchers Gianni Pes and Michel Poulain made the discovery. They found a high proportion of male centenarians in Sardinia, Italy.

In Buettner’s book, a range of lifestyle and geographic characteristics are explored to try to explain why longevity is the norm in; Icaria (Greece), Nicoya Peninsula (Costa Rica), Loma Linda (California), Okinawa (Japan) and Sardinia (Italy). Interestingly, people in the Blue Zones are not just living longer, they are staying healthy. Researchers who have studied these regions have offered a number of explanatory factors, and it is no surprise that it is combination of things at play, such as: genetics, environment and lifestyle.

Blue Zones around the world tend to be mountainous geographic areas, so perhaps the incidental physical activity that comes along with living in this type of area plays a protective role for health. In general terms, genetic diversity is good for health, however, in the Blue Zone areas, there is low variation to the genetic pool. This may contribute to longevity, if existing ‘longevity genes’ are reinforced. However, the common characteristics of areas with a high proportion of healthy and engaged 90-100 year old men and women, include: strong family support, social engagement, community connectedness, a healthy diet (predominantly plant based for some areas) and moderate intensity physical activity as a frequent part of the normal day, and for some areas, lower rates of smoking.

This raises a lot of questions for me. Could veteran and ex-service communities adopt the characteristics of Blue Zones? What would the values, beliefs and behaviours of a health promoting ex-service community look like? In some ways the DVA health and wellbeing priority health areas of healthy eating, physical activity, mental wellness and social connectedness are reinforced, but we already knew that from the health evidence base at an Australian population level.

Our challenge is to work in partnership to empower local settings to support healthy lifestyles at a community level not just an individual level. For example:  finding ways to improve the range of choices on food menus (offering smaller portion sizes, vegetarian, and healthy alternatives);  introducing walking or standing meetings instead of sitting;  planning social activities to centre around physical activity e.g. a bush walk; connecting with other community groups and identifying revenue streams that enhance the health and wellbeing of members.

There are some very dynamic and proactive veteran and ex-service communities that have decided to make ‘the place’ healthy in order to make ‘the people’ in it healthy. If you’re a member or have a connection with a community group who have made changes to their club to support healthy living we’d love to hear from you to celebrate your story.

Dimitri Batras, DVA National Health Promotion Adviser

Next time you’re feeling tired and ‘old’…take a leaf from Norm’s book

Meet Norm. He is an Ex-POW, who just turned 92 in December 2013. Most of us merely hope for good health and a quiet, happy life by the time we retire, but if you ask Norm, he’ll tell you how to reach your nineties in style!

At 92 years old, Norm still spends his time as a volunteer helping others around the Gold Coast region - his friends in the ex-service community affectionately call him ‘Stormin’ Norman’, a reflection of his tendency to be in perpetual motion. The only deference he has given to his age has been a recent ‘retirement’ from his Meals on Wheels runs, which he decided to step down from at 91, when he realised that several of his clients were younger and ‘fitter’ than him!

For his 90th birthday, Norm took a hot air balloon ride, and then for his 91st, he decided to climb around the top of the Q1 building (78 stories high, the tallest building on the Gold Coast). He had already walked over the Sydney Harbour Bridge twice (in his eighties), so thought this 240 stair climb a piece of cake in comparison.

This year he decided to scratch another activity off his bucket list. So, on a sunny summer’s morning, Norm headed out with four nervous looking twenty- something’s to go for a plane ride. Norm had decided it was about time to jump out of a perfectly good aeroplane. The other thrill-seekers were stunned that he was coming with them, especially noting that he wasn’t nervous, as they all were. “What’s there to worry about? I’ve had a good life”, said Norm in response to their shocked questions.

Norm manages to keep so healthy because he keeps mind and body active. If he isn’t jumping out of planes, or climbing tall buildings, he is fitting in a quick crossword before heading off to church, or one of the various clubs he attends. Norm has been a Legatee for many years, and still mans the gardening equipment at his monthly retirement village working bee. He did give up waterskiing after his last run at 89 years of age, but has continued to travel the world to keep touch with his family, and visit special places honouring his World War 2 service.

Norm is one of the most tenacious people you could meet: He has suffered one of the most extreme, savage situations a human can face, but shows amazing strength of character in being able to forgive those responsible for his POW experiences, and live a full, meaningful life to honour his mates who lost theirs. His only disappointment is that he has had to scratch his final daredevil item off his bucket list: bungy jumping! (his doctor advised that at his age he would risk retinal detachment of the eyes). So, Norm will content himself with another jump in a few birthdays (since the skydiving business has offered him a great deal!).

Norm’s Life Lessons:  (Re WW2 events) Forgive the actions of a few, and do not judge others in society by events of the past. Never forget, because that would be a stain on the memory of those who never came home.  Bitterness is a wasted emotion, and life is to be lived in earnest, without hesitation.  Life is precious, so get to it!

If you would like to watch Norm’s jump, you can check it out on ABC radio Gold Coast’s website http://www.abc.net.au/local/videos/2014/01/20/3928722.htm

Veterans’ Health Week 2014: October 13 - 19

The big week and the big picture

It is a big week, Veterans’ Health Week (VHW) that is. For DVA, Ex-Service Organisations (ESO) representatives and MHPE volunteers, it is a big week but a small part of the bigger picture for health and wellbeing. The Week is a great time to try something new and it is one of a suite of ongoing DVA initiatives and programmes.

The Week will have a range of fun events promoting Physical Activity, Healthy Eating, Social Inclusion and Mental Wellness. The symbolic VHW cube represents the different and interrelated health themes that DVA’s initiatives seek to promote. This year’s VHW edition of the MHPE Magazine focuses on the benefits of healthy eating under the theme of Nutrition.

Since 2010, which was the last time Nutrition was the VHW theme, a lot has changed. VHW is now predominantly organised by community groups in partnership with DVA at a local level. The Week has continued to grow in reach and community profile, and importantly, it is becoming a launching place for new DVA programmes and a recruitment opportunity for ongoing health and wellbeing initiatives.

We often see the same faces at VHW events, Cooking for One or Two courses, Heart Health programmes and at the local Men’s Shed. This is terrific and it is important to support the ‘innovators’ and ‘early adopters’ because they are our biggest advocates. However, we need to attract and involve the people who haven’t benefited from VHW and other DVA initiatives.

We encourage VHW participants to use the Week as an opportunity to challenge themselves, take a good risk and learn what opportunities are available for ongoing health and social engagement. DVA has a lot to offer and so do local community agencies and other organisations, and this year we will be seeking their input into our ‘Draft Social Health Strategy for the Veteran and Ex-Service Community’.

In addition to VHW, DVA has a range of health and wellbeing programmes, services and resources that operate all year round such as:

 Men’s Health Peer Education  National Indigenous Veterans’ Strategy  Day Clubs  At Ease  Veteran and Veterans’ families Counselling Service (VVCS)  Veteran and Community Grants  Cooking for One or Two  The Right Mix and ON TRACK  PTSD Coach Australia  Changing the Mix  Operation Life  Wellbeing Toolbox  Heart Health.

To seek assistance, or to find out more about VHW, contact DVA on 133 254 or 1800 555 254 for regional callers, email [email protected] or visit our website at www.dva.gov.au/vhw.htm for the latest information.

Dimitri Batras, DVA National Health Promotion Adviser

Hume Men’s Shed - From then to now In our March 2014 issue, we included an article on how Men’s Sheds are making a difference to men’s health and wellbeing. We received quite a few emails from Shedders asking for more copies of the magazine. We were also contacted by the Hume Men’s Shed, located at Craigieburn, Victoria, who asked if they could share their Shed story with our readers.

It’s 2008 and a gentle man named Peter, with the help of the local Pastor (Milton), had an idea for getting men together for morning tea, a chat, and maybe talk about things that they could not talk to their wife or family about. They invited about five guys to meet in a garage where Peter lives. A cup coffee or cup of tea is provided including some biscuits. Very humble beginnings indeed, but those five guys have now amounted to a regular attendance of 30+.

From that small garage, the local council, with a little pushing from the Roxburgh Park Community Church, eventually granted our Shed dual occupancy of a very old theatre, named, not appropriately, “The Cathouse Theatre” plus a substantial grant to give us a kick start. As we had to share this with a boxing club the work that we could perform was limited to working outside. We performed as much community work as possible and raised funds through having sausage sizzles once a month with the greatly appreciated help from Bunnings and the many donations that they made to what became “Our Shed”.

In 2012 we were given a boost from the council in the form of much larger premises which has enabled us to obtain, and use, much more machinery. It has taken a while to get the new Shed sorted into some sort of order but we are now up and running quite well, just a little fine tuning is now needed. We cannot say just how much we appreciate the efforts from Milton, Peter and others who like to remain in the background i.e. Ray, David etc.

We all look forward to increasing our membership and we accept any man whatever his nationality or religion or illness. Our membership consists of Iraqi, German, English, Australian and people from other countries, plus we now have a “Brother Shed” in Milton Keynes in the UK. Some members have a carer with them, so as one can see, there are almost no restrictions to joining us. So there you have it, from very humble beginnings and a desire to help, we are now actively looking for other men to come and join us and maybe just sit and chat or give some of our guys a hand to make something —we guarantee you a VERY warm welcome.

To find a Shed in your area, go to the Australian Men’s Shed Association website and use their Shed Locater tool www.mensshed.org or Phone 1300 550 009.

Cooking for One or Two: Recipes for Life What is the Cooking for One or Two programme?

Cooking for One or Two was originally designed in 2005 by the Queensland Division of Nutrition Australia in conjunction with the Department of Veterans’ Affairs (DVA). The programme utilised the Adding Life to Your Years cookbook, and was designed as a six-week programme. Cooking for One or Two has been designed to improve veterans’ health and wellbeing through promoting knowledge of nutrition and other health activities and through teaching basic cooking skills in the community. The programme also contains a social component, as participants prepare and share a main meal and dessert together.

The programme has been successfully running in a number of areas, and in particular in Newcastle and the Hunter region where students from the University of Newcastle Bachelor of Nutrition and Dietetics programme volunteer as facilitators. Members of the veteran community also volunteer their time to act as programme organisers. This collaboration between the University of Newcastle and the veterans’ community has been identified as a “recipe for success” for the programme in the Newcastle/Hunter region.

Recipes for Life A team of researchers and dietitians led by Professor Julie Byles and myself developed a new recipe book to extend the learning experience of Cooking for One or Two participants at the completion of the programme. Recipes for Life was developed in response to feedback from participants in the Cooking for One or Two programme who highlighted the need for more recipes. The Recipe book also contains health promotion messages. These messages were developed by the project team and sourced from peak bodies. Experts were asked to review the health promotion messages to ensure the information was accurate and credible. All messages are based on current health recommendations. Recipes for Life was designed to improve the overall health and wellbeing of Cooking for One or Two participants as well as reduce their risk of malnutrition. The recipes in this cookbook are easy to prepare, use common ingredients and are nutritious and delicious. A sample recipe has been provided on the following page.

Revamp of the Cooking for One or Two programme The University of Newcastle team were then commissioned by DVA to revamp and update the Cooking for One or Two programme. All of the health promotion messages were updated to meet the latest national guidelines. The recipes were either modified or replaced to ensure that each meal met the new Australian Guide to Healthy Eating guidelines for older people.

Cooking Masterclasses In addition to the new Cooking for One or Two programme, three new “masterclasses” or extension classes were developed by the team. Each of the masterclasses focus on a new cooking method or cuisine, these being Slow Cooking, Seafood, and Italian cuisine. The classes run for two weeks each and are designed for participants who have mastered the skills and knowledge in the basics programme and would like to extend their skills. Following some more design work, both the revamped Cooking for One or Two programme and the Masterclasses will be made available online, on the DVA internet site, to enable more people to access the programme. Watch this space for the relaunch!

Dr Catherine Chojenta HMRI Public Health Post-Doctoral Research Fellow Research Centre for Gender, Health and Ageing Faculty of Health and Medicine University of Newcastle

One Pot Lamb Curry

Serves 2 Preparation Time 25 mins Cooking Time 1 h 15 mins

Ingredients  Cooking oil spray  250g lean lamb, diced  1 tablespoon curry powder  1 teaspoon dried cinnamon  ½ onion, diced  1 teaspoon garlic (dried or fresh)  ¾ cup dried spiral pasta  1 potato, diced  1 carrot, diced  1 ½ cups reduced-salt chicken stock  400g can of diced tomatoes  ¾ cup peas

Method 1. Preheat oven to 200oC (180 oC fan forced) and grease a 1.5 litre (6 cup) capacity oven dish with cooking oil spray. 2. Place lamb in the oven dish. Mix in the curry powder, cinnamon, garlic and onion. Bake for 20 minutes. 3. Fill a saucepan with water and bring to the boil. Cook pasta for 10-15 minutes. Drain well. 4. Place potato and carrot in a microwave-safe bowl with a little water and microwave for 5-10 minutes or until soft. 5. Remove lamb from the oven and add chicken stock, tomatoes, potato, carrot, peas and pasta. Bake for 30 minutes. 6. Remove from the oven and serve.

A Healthy Tip!

Quitting smoking can significantly improve your health. Strategies to help with quitting include: taking up a new hobby, exercising or cooking new recipes like this curry.

Source: Recipes for Life Cookbook.

Ten and Five Year Recognition for Men’s Health Peer Education Volunteers

A number of MHPE volunteers have achieved 10 and five years of active service. A big thank you to all of the volunteers below for your contribution to the health and wellbeing of the veteran and ex-service community.

10 Years

Brian Bamblett MULLUMBIMBY

Allan Britt EAST BALLINA

Darryl Clifford CASINO

Brian Griffin CLUNES

Graem Hancock CLUNES e Mark Hills CAWONGLA

Peter O'Loghlin KYOGLE

Rodney Clarey KILKIVAN

Marsat Ketchell THURSDAY ISLAND

Elley Mundraby EDMONTON TAS

Warren Clarke CAMPBELLTOWN

Five Years

Mark Brazel SCOTTS HEAD

Robert Crisp NAMBUCCA HEADS Eric Duroux COFFS HARBOUR

Richar Frost WOOLGOOLGA d Robert Kenny COFFS HARBOUR

Peter Weyling CORINDI BEACH

George Churchward FOREST LAKE

Ron Crellin SUMMERHOLM

Chris Golley SOUTHSIDE

Phil Lilliebridge MCDOWALL

John Moffitt CHINCHILLA

Ray Benzie HOPE VALLEY

Jock Carlyle MIDDLETON

John Heinze HECTORVILLE

Gareth Hubbard SEATON

Robert Kelly ATHELSTONE David Moore MORPHETT VALE

Stephani Clark COLEBROOK e Laurie Harrison BRIDGEWATER

Mandy Harrison BRIDGEWATER

Ray Monery RIVERSIDE

Wayne White COLEBROOK

Kevin Bate LARA

Wendy Bateman MELBOURNE Blayne Bayliss HAWTHORN

Trevor Daly PRESTON

Tom de Voil NICHOLSON

William Smith GREENSBOROUGH

Vic Smythe BAIRNSDALE

Linda Yemm MULGRAVE

Richard Bligh YOKINE SOUTH

Peter Cowley FORRESTFIELD

Dean Dyer TUART HILL

Graham French SOUTH BUNBURY Carole Matthews DIANELLA

Graham Parker DENHAM Patricia Parker DENHAM

Malcolm Small COOBELLUP

Sally Warner CLOVERDALE

Madeleine Whitburn YORK

Forgotten anyone? If you’ve been with MHPE for 10 or five years and haven’t received your MHPE volunteer certificate and badge, please contact your MHPE State Coordinator.

MHPE Volunteers come from all areas of Australia, and receive training by DVA to discuss health and lifestyle issues with their peers, and to raise the awareness of men’s health in Australia among veterans and the ex-service community in particular.

If you are interested in becoming a MHPE volunteer, contact your MHPE State Coordinator as listed on the back of this magazine or phone 133 254 (metro) or 1800 555 254 (regional).

Soul Food

Can you feed the soul? Would it prefer spice, or brown rice?

When I was a child I visualised the soul as a kind of luminous egg-shaped aura hovering inside my body. It didn’t seem to have evolved any need or mechanism for ingesting its surroundings (unlike a small child), but seemed to tune in and react to good or bad vibes.

The only food that it seemed to be given was, in my religious upbringing, a small, circular and tasteless wafer once a week, which didn’t seem much of a diet. There was tantalising mention of wine too, but we and it never got any. Except later with the Sunday roast, in those more enlightened times, when we were now and again given a tiny taste to reinforce our view that it was horrible and no mystery, thus delaying later experimentation by years. Parents were cunning in those days.

At the time when I started feeding myself out in the amazing world of the late sixties, many new influences were around including the ‘macrobiotic’ movement. At first I thought this must be plates of giant microbes visible to the eye, and my first glimpse of a served meal consisting largely of brown rice grains seemed to confirm this. It was consumed by thin, pale and drably- dressed people with grim seriousness, which did seem to confirm their mantra “You are what you eat.”

This came from their Eastern philosophies that connected the soul through yoga, meditation, and an insufferable sense of spiritual superiority, even to eating. It seemed that the soul even in other religions was partial to food that was small, circular and tasteless.

But then technicolor arrived when I encountered the ‘Exploding Galaxy’, an anarchic, creative commune of performers in a riot of costumes and props who engaged the passing public in street theatre. I secretly spent my late teenage weekends in their company, and came to no harm. They introduced me to richer eastern traditions, including Indian classical music and dance, possibly the most developed art forms in the world, and real Indian food.

At the end of my first ever Indian meal, in the canteen of the Indian High Commission to which they had found access, I was handed a small parcel wrapped in green leaves and fastened with a clove, and instructed to put it in my mouth and bite. If ever there was food for the soul, this was it. It was packed with spices that went off like a match in a fireworks box. I think I nearly passed out. My inner aura exploded into rainbow colours and sang.

Who would want or need anything artificial to distort reality, when it tasted like that? The world is full enough of natural experiences, including foods, to feed and satisfy every part of us, even the soul.

Chris Clarke, DVA

Help A Mate Be Safe – Know The Signs

Suicide is an ever present risk facing veterans and their families and causes great anguish and pain when it occurs. Moreover, suicide attempts are often the most visible and extreme signs of deeper mental health concerns. Many of us are frightened by the possibility that people close to us may feel suicidal and shy away from it, not noticing or ignoring suicide clues and not talking to people about their feelings and thoughts.

Current and former serving members of the Australian Defence Force are some of the most resilient people in the country but their mental health can suffer, just like the rest of the population. Many veterans, both older and more recent, have been through extraordinary experiences in their Defence Force career and, either as a direct result of these experiences or because afterwards post-military life seems to lack meaning and importance, some come to feel that they don’t have a future.

Such feelings can also develop with changing life situations, such as the loss of a family member, retirement, financial problems, discharge from the Defence Force or physical illness; many factors can affect ability to cope. Changes in everyday behaviour, losing interest in things previously enjoyed, taking less care of themselves than usual and engaging in risky or self- destructive behaviours can all be signs of a person at risk. Many people with thoughts of suicide signal their distress and invite help. These signals can be missed, dismissed or avoided – leaving people with suicidal thoughts more alone and at greater risk.

Maybe you are concerned about the welfare of a mate or a family member or you know someone who is doing it tough, but you don’t know what you can do. Perhaps someone close to you is doing or saying things that worry you but you are afraid to raise your concerns with them in case it causes embarrassment or anger.

There is help at hand. Operation Life is a key part of the Department of Veterans’ Affairs’ (DVA) contribution to the National Suicide Prevention Strategy for the veteran community and part of this strategy is safeTALK, a half-day workshop that provides members of the veteran community with information to recognise those who may be considering suicide as an option and to connect them with appropriate helping services. SafeTALK workshops are free, run by Veterans and Veterans Families Counselling Service (VVCS) for all members of the veteran community.

SafeTALK can provide some important “know how” to recognise when a mate or family member needs help, and the skills to help them. SafeTALK looks at:  why suicide alertness matters;  how open, direct talk about suicide can increase safety;  common barriers to helping; and  basic helping steps.

Participants in safeTALK workshops strongly support their value in increasing their ability and confidence in dealing with those showing signs of suicidal behaviour. So, enrol in a safeTALK workshop and help a mate to be safe.

To register or find out more about safeTALK and other Operation Life workshops, contact the Veterans and Veterans Families Counselling Service (VVCS) during business hours on 1800 011 046 or visit the following websites: http://at-ease.dva.gov.au/ www.dva.gov.au/health_and_wellbeing/health_programs/vvcs/Pages/index.as px

Keeping your mind active

We usually include puzzles and games in this section to challenge your brain. For something different, but maybe still a challenge, try the following quiz which is included in the MHPE Volunteer Training Course.

Quiz: Eat Well, Eat Smart 1. Which of the following is not a legume? a. Pine nuts b. Frozen peas c. Lentils d. Chickpeas e. Baked beans

2. Which of these foods is low in fat? a. Avocados b. Soybeans c. Skim milk d. None of the above e. All of the above

3. If a breakfast cereal is advertised as ‘high in energy’, what could this really mean? a. It is high in sugar b. It is ideal for eating during exercise c. It is low in fat d. It is low salt

4. Which has most calcium? A glass of: a. Whole (full cream) milk b. Low fat milk c. Soy milk d. All are similar

5. The effective fluid intake from moderate tea/coffee drinking is: a. Greater than drinking the same amount of water, as caffeine helps the body absorb fluid b. Less than drinking the same amount of water, as caffeine is a diuretic (causes more urination) c. Less than drinking the same amount of water, as caffeine is a stimulant d. Similar to drinking the same amount of water if the person is a regular, moderate tea/coffee drinker

6. Which is most true of vitamin requirements? a. You need all vitamins in your diet every day b. Vitamin B and C need to be replenished in the diet frequently c. Vitamins A, D, E and K need to be in the diet every day d. Vitamin B is stored in fat so only needs occasional intake

7. Which of the following foods contribute most to Australians’ salt intake? a. Meat, poultry and game products (including processed meats) b. Breakfast cereals c. Sauces and condiments d. Bread and bread rolls

8. Which change of habit is most important to cut back on your salt intake? a. Not adding extra salt to your cooking b. Not adding salt to your food at the table c. Eating fewer foods that naturally contain sodium d. Cutting back on processed food

9. What behaviours will improve your cholesterol levels? a. Quitting smoking b. Regular exercise c. Cutting down on alcohol d. All of the above

10. Nutrition experts generally urge people to be wary of weight loss diets because research shows: a. Most diets actually increase weight later in a ‘rebound’ effect b. Most diets don’t work long term c. Most diets don’t work at all d. Diets always result in loss of muscle tissue as well as fat

Answers on page 35.

Health Technology

8700 (free) It’s easy to see why this was voted ‘Best Nutrition App – 2012 Australian Mobile Awards’ - since it was created by the NSW Government over 100,000 downloads confirms its popularity and, more importantly, its usefulness. 8700 is loaded with a stack of nutritional information, including: how many kilojoules (kJ) you need to consume daily to maintain a healthy weight range; the kJ facts on over 3,000 products (including most fast food options as well as ready to eat meals from supermarkets); the differences in kJ between different types of meals and drinks; and can convert calories to kJ (and vice versa). You initially set up what your daily kJ intake should be (by entering your age, height, weight and the like), then if you wish to maintain your current weight or lose weight, and away you go! So, next time you feel like sneaking a ‘snack’, use 8700 to see if you should be feeling guilty or not.

CalorieKing Calorie Counter Australia (free) Confused by looking at the amount of calories, carbs, fat and kilojoules (kJ) on food packaging? CalorieKing will definitely assist clear up some of this perplexity with over 22,000 Australian foods included in the app’s database, including foods available from fast food chains and restaurants. You can search by a specific food, and then see more detailed information about its nutritional content such as sodium, fibre, fat and cholesterol content. Plus, you can compare the fat, carb, foods, kJ and calorie content between foods. When it comes to nutrition, information is power, and with CalorieKing you will definitely have enough information at your fingertips to start making the right choices.

A-Z Food Nutrition Facts (Lite version) (free) While this is the ‘lite’ version, this app will, like the others previewed here, provide you with nutritional details about thousands of types of foods and beverages. Through a dozen or so categories, you can search for the energy, water, fat (including saturated fat), sugar, salt, protein, vitamin, mineral and carbohydrate content. While this is not an Australian app, you will still find plenty of information on foods that you will find in local shops.

Nutrition Quiz (free) Clearly there are a lot of misconceptions and myths surrounding health and nutrition, but happily the Nutrition Quiz app will help you sort out fact from fiction. The ‘lite’ version contains over 600 different facts and myths about nutrition (if you upgrade you obtain access to even more information). The app contains information about diet, nutrition, vitamins as well as health and fitness, and after you’ve absorbed this information, you can test your newfound knowledge through an interactive quiz (and against the clock!). You can even share or compare your results and other information with friends. So, now you have no excuses at all – get busy downloading, and start cramming your head with the right information!

John Hall, DVA

MHPE National Round-up NSW MHPE

Beautiful Macksville on the Mid North Coast held its annual show on Friday and Saturday 3/4th May giving the MHPE volunteers a chance to hold a stall along with the RSL and Legacy. The intrepid crew held their own under severe windy conditions which caused a few problems. They persevered, nevertheless, and had quite a few inquiries from interested veterans and the general public. Gary Benjamin, Graeme Franklin, Bob Crisp and Wally Sweet all did their bit over the 2 days. The photo shows two of our volunteers - Gary Benjamin (left) and Graeme Franklin.

SA MHPE

Kapunda Farm Fair

On April 11th and 12th 2014, SA MHPE volunteers Trevor Klose, Ray Behrendt and I attended the Kapunda Farm Fair, (which is like a mini Field Day) to promote the MHPE program. Margie Gutteridge, SA MHPE State Coordinator and Jenny Newman, SA Community Support Adviser joined us on the first day. We all enjoyed some great networking with other groups and getting our program out there and known to others.

We did speak to quite a few veterans but probably more families, especially brothers and sisters of Vietnam veterans, who all spoke openly about their siblings’ difficulties. A few WW2 veterans and families and one or two younger vets also stopped for a chat.

We handed out quite a lot of information on prostate issues and the ‘Right Mix’ app cards were very popular with the Mums of teens. Possibly the most popular items we handed out were anything to do with depression and anxiety, and had we realised, could have supplied a lot more of these items. In one way, I guess it was good that people are now prepared to take the information and TALK about the problems they or family members are having, but conversely, it was astonishing that so many people had been affected in some way.

The Kapunda Farm Fair is held biannually and we came away thinking it is worth doing again. We had a lot of laughs, a lot of chats and came away tired but very satisfied.

Kathy Behrendt SA MHPE Volunteer Representative

TAS MHPE

Tasmanian MHPE Volunteers attended the annual three day AGFEST Agricultural Show held in North Tasmania in May, attracting 61,000 attendees. This year the volunteers promoted nutrition and healthy eating to the veteran and broader community. The site featured a vegetable garden and displays on eating fresh food in season, portion sizes, and sugar in drinks. The displays were based on material and handouts from the Federal Government’s Shape Up Australia Initiative (www.shapeup.gov.au) on achieving a healthier lifestyle. A nutritionist was also on hand on the final day to provide expert advice.

A children’s activity table also focusing on healthy eating was popular with the kids and their families.

Volunteers were particularly pleased with the number of younger veterans and their families that attended the site and talked to the volunteers. Volunteers commented that this was a significant increase from previous years of attending AGFEST.

Five and ten year volunteer certificates of recognition were also presented to volunteers reaching these milestones.

The Volunteers would like to thank the Longford Men’s Shed for growing the vegetables for the garden, which proved to be a popular talking point and draw card to the site.

WA MHPE

Happenings from the Wild West

The Forrestfield shop continues to be a gold mine for new recruits and also the numbers of regular visitors. Thursdays are averaging 10-12 bodies, and Saturdays are starting to pick up with a good turnover of old and new faces. Sadly Vic Park has almost closed down due to its location and available people to staff it.

We recently had a stall at the Kalamunda show, one of our semi-rural activities. There was moderate interest from the public but we were approached by the proprietor of a local chemist at a major shopping centre; he offered us a position to set up a permanent display within his store, and the option to man up once or twice a month.

We have accepted his offer, subject to National approval and a test run on a Thursday with two members from our Forrestfield shop proved to be a positive experience. The store manager has contact with other chemists in his chain and has offered to speak with them about expanding our presence to other locations. This would be a great asset for MHPE provided we can cross the ‘t’s and dot the ‘I’s successfully.

Our Deep South MHPE people have been very active lately, attending another rural show at Bridgetown. This was a blues festival and I believe there has been some connections with the country folk. The Army Museum in Fremantle has had a DVA Access Centre that opened three days a week, but due to operational requirements it has been closed. However, the Museum staff have indicated that we may be able to have a MHPE presence. This is one of our “irons in the fire”, and our State Rep is hopefully having a chat with them in the near future.

Tiny Small WA MHPE Volunteer Representative VIC MHPE

Have you ever wanted to participate in the Amazing Race? Well now is your chance!

Join DVA’s Veterans’ Health Week event in Melbourne for your chance to participate in our very own Amazing Race. Race around Melbourne City Centre with six challenges to complete. This is your chance to show your strength, win some fabulous prizes and have some fun!

Event Details: Sunday 19 October 2014

 Family-friendly with a nutrition theme to the day.  Located in the Melbourne City Centre- Locations to be confirmed  Snacks & lunch provided  Register your team (up to six members per team) before the event date

More details will be available on the DVA VHW website.

If you are interested in participating, registering your team or would like more information, please contact Rhiannon Savage on (03) 9284 6285 or 0490 392 232.

Men’s Health Peer Education National Workshop 2014

The Men’s Health Peer Education (MHPE) programme held its annual workshop in Sydney from 26 to 28 March 2014. MHPE Volunteer Representatives and DVA MHPE Coordinators from every state and territory showcased health promoting activities held throughout the year and discussed plans for the future. The DVA Repatriation Commissioner, Major General Mark Kelly AO, DSC, opened the Workshop and DVA’s Principal Medical Adviser, Dr Graeme Killer AO, delivered a session on nutrition, which was the theme of the Workshop, as well as the closing address.

Key sessions were:  An update on the Cooking for 1 or 2 programme revision, due to be released later this year, and profiled on page 22 of the magazine.  Veterans’ Health Week (VHW) 2013 review and planning for VHW 2014.  MHPE National Evaluation.  MHPE Recall Training Survey.  R U OK? Presentation.

Planning sessions for the MHPE Volunteer Representatives and the DVA MHPE Coordinators were held each afternoon. The following is a summary of key outcomes from the Workshop:

 DVA would investigate providing the following new items/resources to volunteers:  MHPE Business shirt with collar and pocket.  MHPE DVD for use at expos and information days.  MHPE lapel pin.  Electronic log book/diary.  Pit Stop banners and posters.  Selection of new designs for MHPE banners.  The volunteer inactive status was revised with a decision that volunteers on leave greater than 12 weeks will no longer be deemed as inactive.  Creation of two front covers for the July Magazine with a different cover for the magazine handed out at VHW events in October.

A big thank you to all the MHPE Volunteer Representatives for travelling to Sydney and representing the volunteers from their states and territories.

If you are interested in becoming a MHPE volunteer and would like to learn more about the program:  visit our website at www.dva.gov.au/mhpe.htm; or  phone 133 243 (metro) or 1800 555 254 (regional Australia) and ask to speak to the MHPE Coordinator for your State or Territory.

Spiders’ webs and bookworms

The CSIRO total wellbeing diet recipes on a budget

The CSIRO Total Wellbeing Diet has inspired thousands of Australians to lose weight and improve their overall health. This brand new collection of more than 135 recipes shows you how to eat well without breaking the bank or compromising on quality or nutrition.

Introduction by Dr Manny Noakes ; photography by Cath Muscat. Melbourne, Vic. : Penguin Group (Australia), 2013. ISBN 9780670076321. $35.00 ABC Shop

Eat for health : Australian dietary guidelines ; providing the scientific evidence for healthier Australian diets. National Health and Medical Research Council.

The Australian Dietary Guidelines (the Guidelines) provide up-to-date advice about the amount and kinds of foods that we need to eat for health and wellbeing. The recommendations are based on scientific evidence, developed after looking at good quality research.By following the dietary patterns recommended in the Guidelines, we will get enough of the nutrients essential for good health and also help reduce our risk of chronic health problems such as heart disease, type 2 diabetes, some cancers and obesity. Download the pdf online from http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55_australia n_dietary_guidelines_0.pdf

[Canberra, A.C.T.] : National Health and Medical Research Council, 2013. ISBN 1864965746 (pbk.) ISBN 1864965754 (ebk.)

In defence of food : the myth of nutrition and the defence of eating by Michael Pollan

Inviting you to junk the science, ditch the diet and instead rediscover the joys of eating well, this title features a few pieces of advice (Eat at a table - a desk doesn't count. Don't buy food where you'd buy your petrol!) that allows you to enrich your life and your palate, and enlarge your sense of what it means to be healthy and happy.

London : England Penquin Books ISBN 9780141034720 $26.00 ABC Shop

Nutrition. : A Beginner's Guide by Dr. Sarah Brewer.

Separating fact from fiction, award-winning health journalist and nutritionist Dr Sarah Brewer combines the latest science with practical advice on what really matters to explain exactly how food influences our health and well-being. From the mechanics of digestion and the chemical composition of macro and micronutrients to methods of healthy weight loss and aiding medical conditions with various foods, all the key issues and debates are covered making this essential reading for medics and trainee nutritionists as well as anyone interested in making informed decisions about their diet.

London : Oneworld Publications, 2013. ISBN 9781851689248 $24.99 Dymocks

Eat taste nourish : how to live a healthy life with food to nurture the mind, the body and the soul by Zoe Bingley-Pullin

Drawing from her experience as a chef in France, nutritionist Zoe Bingley- Pullin gives healthy recipes for breakfast, lunch, dinner and snacks that let you get in shape the easy way.

Sydney : New Holland Publishers (Australia) Pty Ltd., 2013. ISBN 9781742574127 $29.99 ABC Shop Jo Wagner DVA Librarian

Congratulations to Lester Leaman OAM

Lester Leaman, a WA MHPE volunteer, was awarded a Member of the Order of Australia (OAM) in the Australia Day 2014 Honours List, for service to the Community through the Scouting movement and to men’s health programs.

In 2004, Lester saw an article in VetAffairs calling for MHPE volunteers and signed up for the training. Lester recognised through the volunteer training that he suffered from PTSD. Thankfully, he was able to receive help for his condition, which continues today. He is forever grateful for the advice and insight that the MHPE programme gave him in recognising his condition, and getting the help that he desperately needed; he now uses his experiences to recognise and assist others with the same illness.

Lester took on the role of WA MHPE Volunteer Representative from 2009 – 2012, and commenced a MHPE Shopfront at a local shopping centre in 2011. In addition to his MHPE volunteer work, since 1976, Lester has been a member of the Scouting movement in both Victoria and Western Australia, and has served in many positions and roles, from a member of the Scouts up to District Commissioner. Lester has also been a volunteer for Mental Health Carers WA (ARAFMI) and has worked with the Air Cadets since 2011.

As you can see, Lester thoroughly deserves his award.

Thank you, Lester Leaman OAM.

Volunteer Reps’ corner

Introducing Ian Dainer, the QLD Sth Volunteer Representative. I recently accepted the position of State Rep for MHPE South QLD, following the retirement of Kevin Moss. After my RAAF service, my wife Heather and I established a small farm at Willowbank, near Ipswich. I’m also a member of the Ipswich Railway RSL Sub-branch.

As retirement loomed, volunteer hours seemed to take up more of our time (Heather took on a role with Ipswich Legacy). This has included both RSL and community activities, including PAWS training and, actively supporting families of deployed serving RAAF Ground Defence personnel through my ESO. In addition to RSL activities, I also volunteer for my local community group and I’m a member of the QLD Government’s volunteer “JP in the Community” program. I’d also describe myself as the very dodgy editor of newsletters for each of these community and ESO groups. I saw my involvement in the MHPE programme as a natural progression due to my interest in the ongoing health awareness of veterans, both young and old. I hope that by volunteering to be not only a MHPE volunteer, but now a State rep, that I will help make a difference in the ongoing requirement to remind blokes that they need to be aware of the importance of getting along to see their doctor and taking an active role in the management of their own health.

I believe that volunteering offers not only self satisfaction in helping others, but the unique employment condition that paid employment doesn’t. That is, if you are not up for it on a given day, you can simply say “I won’t be in today”. I believe that all volunteers should adopt this philosophy as their personal guard against burnout.

Keeping your mind active: answers

1. a 2. c 3. a 4. d 5. d 6. b 7. d 8. d 9. d 10.b

MHPE volunteers – What do they do?

MHPE volunteers share health information. For example, giving a talk on a health issue at a local community group or ex-service organisation meeting; setting up or working with ‘Men’s Sheds’, running a stand at a community expo; or by having a one-on-one chat.

To talk to a volunteer, please contact the relevant MHPE State/Territory Volunteer Representative below:

Name State/Territory Phone number Email address Sean O’Mara North (07) 4952 4960 or [email protected] OAM Queensland 0427 524 960 Ian Dainer South (07) 5467 3393 or [email protected] Queensland 0438 729 040 Alan White Metro Victoria (03) 9598 1007 or [email protected] 0407 617 800 Gary Treeve Regional Victoria (02) 6059 2765 or [email protected] 0407480 201 Darryel Binns Northern Territory 0417 170 171 [email protected] Kathleen South Australia (08) 8837 7287 or [email protected] Behrendt 0428 377 287 Laurie Harrison Tasmania (03) 6263 7038 or [email protected] 0428 626 370 David Francis New South Wales 0428 000 674 [email protected] & ACT Stewart Harding New South Wales (02) 4443 8919 or [email protected] & ACT 0422 208 902 Malcolm ‘Tiny’ Western Australia (08) 9337 6773 or [email protected] Small 0408 935 687

The Men’s Health Peer Education (MHPE) programme aims to raise the veteran community’s awareness of men’s health issues and encourages men to manage their own health and wellbeing. The programme trains volunteers from all age groups to provide health information to members of the veteran community.

MHPE volunteers share this information via many channels, for example, giving a talk on a health issue at a local community group, holding a stand at a community expo or speaking person-to-person with a veteran, such as a friend at a barbeque. The MHPE programme is open to any member, male or female, of the veteran, ex-service, or general community, who is able to volunteer their time and has a genuine interest in helping veterans to learn about healthy lifestyle choices.

For information about the MHPE programme, visit our website www.dva.gov.au/mhpe.htm or contact the relevant DVA MHPE Coordinator below:

Name Location Phone number Email address Nikki Wood Queensland (07) 5630 0203 [email protected] Jumae Atkinson Western (08) 9366 8355 [email protected] Australia Stuart Evans Victoria (03) 9284 6602 [email protected] Janice Trezise Northern (08) 8935 1405 [email protected] Territory Margie Gutteridge South Australia (08) 8290 0375 [email protected] David Stevens Tasmania (03) 6221 6711 [email protected] Naomi Blundell NSW & ACT (02) 9213 7661 [email protected]

Back page information

Produced by: Editor National Coordinator, Men’s Health Peer Education The Department of Veterans’ Affairs

Available for download at: http://www.dva.gov.au/mhpe.htm

Feedback, Articles and Ideas: Email the editor: [email protected]

Mail your letter to:

Editor Men’s Health Peer Education magazine c/- Department of Veterans’ Affairs GPO Box 9998 Sydney NSW 2001

Would you like to order more copies of the magazine? It’s easy! Download an order form from our website or email the Editor.

Next issue due out in November 2014

Theme: Sleep Better.

Deadline for articles is the 12 September 2014..

If you’d like to share your story with our readers or have an idea for an article, we’d like to hear from you. You can email the Editor at [email protected] or call 1800 555 254 (regional) or 133 254 (metro) and ask for the MHPE National Coordinator.

Tear out

How to understand food labels

What to look for…

Don’t rely on health claims on labels as your guide. Instead learn a few simple label reading tips to choose healthy foods and drinks, for yourself. You can also use the label to help you lose weight by limiting foods that are high in energy per serve.

Total Fat Generally choose foods with less than 10g per 100g. For milk, yogurt and ice-cream, choose less than 2g per 100g. For cheese, choose less than 15g per 100g.

Saturated Fat Aim for the lowest, per 100g. Less than 3g per 100g is best Other names for ingredients high in saturated fat: Animal fat/oil, beef fat, butter, chocolate, milk solids, coconut, coconut oil/milk/cream, copha, cream, ghee, dripping, lard, suet, palm oil, sour cream, vegetable shortening.

Fibre Not all labels include fibre. Choose breads and cereals with 3g or more per serve

Energy Check how many kJ per serve to decide how much is a serve of a ‘discretionary’ food, which has 600kJ per serve.

100g Column and Serving Size If comparing nutrients in similar food products, use the per 100g column. If calculating how much of a nutrient, or how many kilojoules you will actually eat, use the per serve column. But check whether your portion size is the same as your serve size.

Sugars Avoiding sugar completely is not necessary, but try to avoid larger amounts of added sugars. If sugar content per 100g is more than 15g, check that sugar (or alternative names for added sugar) is not listed high on the ingredient list.

Other names for added sugar: Dextrose, fructose, glucose, golden syrup, honey, maple syrup, sucrose, malt, maltose, lactose, brown sugar, caster sugar, maple syrup, raw sugar, sucrose.

Sodium (Salt) Choose lower sodium options among similar foods. Food with less than 400mg per 100g are good, and less than 120mg per 100g is best.

Other names for high salt ingredients: Baking powder, celery salt, garlic salt, meat/yeast extract, monosodium glutamate, (MSG), onion salt, rock salt, sea salt, sodium, sodium ascorbate, sodium bicarbonate, sodium nitrate/nitrite, stock cubes, vegetable salt.

Ingredients Listed from greatest to smallest by weight. Use this to check the first three ingredients for items high in saturated fat, sodium (salt) or added sugar.