Singles & Couples

Summer 2012

For peace of mind

A good year For Better Health

Exercise and feel better

Hello

Welcome to your new feelbetter magazine that's full of health, fitness, travel, nutrition and pet health, plus heaps of other articles for you to enjoy.
Whenever its a new year we tend to ramp up our fitness regime. In fact, continually opting for high-intensity workouts may prove counterproductive, given the impact it can have on cortisol, the stress hormone. Perhaps a gentler pace may win the weight loss battle? For more information read page 6. Dont sit out because youre injured (page 10). When damage has taken place its important to rehabilitate the whole person and not just the injured body part, so make sure you read about ways in which you can prevent common sports injuries, especially those that occur on cool mornings. Is a post-workout snack or meal standing between you and your exercise goals? Exercise and the link with appetite (page 12) raises the question: is our appetite, particularly our post workout appetite, negating the effects of exercise?

Penny Fraser

Managing Editor

Medibank has grown and changed. Today, it's about health insurance and much more. Meet Laz Cotsios, the new group executive for Medibank Private Health Insurance (page 28) who joined the team in August 2011 and will become a regular contributor to feelbetter. We farewell Bruce Levy, former CEO of Medibank Private and a major contributor to the feelbetter magazine for the last few years. Take control of your health. Now, as a Medibank member, you can go straight to the online Health Hub, its your one-stop source for answers to your health and lifestyle questions (page 36) and were always adding new information.

The information contained in this publication is provided for general information purposes only and is not a substitute for medical advice. Unless expressly stated, any views and expressions of opinion contained in this publication do not represent the opinion of Medibank Private. Medibank Private does not guarantee the accuracy of any of the opinions, advice, representations or information contained in this publication and, to the maximum extent permitted by law, accepts no responsibility for any loss, injury or inconvenience sustained by any readers of this publication as a result of or in connection with the information contained in, or any reliance upon, this publication (whether by way of negligence or otherwise). Published by Blitz Publications Pty Ltd. P.O.Box 4075 Mulgrave Victoria 3170, Phone: (03) 9574 8999, Fax: (03) 9574 8899

Plus, the new Medibank Mobile App makes it easy to claim for dental, physiotherapy, optical and chiropractic services wherever you are, 24 hours a day, 7 days a week. It's available from the App Store and Android Market and works across a range of mobile devices including iPhone, iPad, iPod Touch and AndroidTM. For more information read page 37.

Dont forget to log into medibank.com.au and check out the feelbetter section including the new online feelbetter rewards magazine. Its got over 50 pages of offers for you to enjoy.
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feelbetter Summer 2012

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Whats Inside
health & fitness
04 06 12 Beginners' guide to kettlebells Gently does it Exercise and the link with appetite 100 Fitness on the bench

men's health
16 Guys, its time to see your GP

wellbeing
19 20 23 24 Keep your teeth healthy with these dental tips Down for the count: understanding chronic fatigue syndrome Improve your eyesight with the latest freeform lenses Preventing bowel cancer through good nutrition

travel
26 Keep fit while you travel

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get connected
28 30 32 34 36 A new leader for a new era Visit a Members Choice provider and save Looking for the best hospital and extras cover? Australias top private hospitals Smartphone health apps and health hub

nutrition
38 42 44 The smartest ways to diet Shape up for summer Sizzling summer sensations

26
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pet
48 51 Dr Chris Brown partners up with Medibank Your best mate deserves the best care 3

Editorial provided by Womens Health & Fitness, Blitz Publications

Beginners guide to kettlebells

Build core strength while you work out
You may have noticed them lined up in the corner of your gym, or being swung above the heads of the muscular. You may have even heard them being lauded by celebrities. Kettlebells are the latest phenomenon to take the health and fitness world by storm, with trainers and users alike swearing by this form of hand weights. But for the beginner, these cannonballs with handles are very intimidating and frankly, rather weird looking. But dont let their strange appearance turn you off, as these are a unique fitness tool that can combine cardio and strength training in half the time of a normal workout. Kettlebells originated in Russia in the 18th century, where they were the weight of choice for the military and weightlifters alike. Giryas (kettlebells) have been an integral part of Russian fitness culture since that time, making an appearance in the Russian dictionary in 1704 and gaining further recognition as a fantastic weight loss tool in 1913 when featured in the fitness magazine Hercules. They made their way to the United States thanks to Pavel Tsatsouline, an ex-trainer of both the United States and Russian 4 armed forces. When the United States realised they could not last as long as their Russian counterparts during competition, they began incorporating kettlebells into their training and have never looked back. However, it wasnt until the 21st century that kettlebells found their way to Australia, and due to their limited availability it has only been more recently that theyve made their way into our gyms and fitness regimes. The weight itself is shaped like a cast iron teapot without the handle, giving it properties and characteristics previously unseen in workout equipment. increasing in 4kg increments up to 80kg. The weight you choose to use will not only be determined by your strength and fitness level but it will also vary with the exercises you do. Due to their user-friendly handle, kettlebells can be used to increase the challenge of almost any exercise, as well as having their own unique set of exercises guaranteed to work up a sweat.

Getting started

Kettlebell training requires a different technique to free weights or machines, so it's highly recommended that you begin your training with a qualified kettlebell instructor.

The basics

The kettlebells centre of A certified kettlebell instructor mass is displaced from the will teach you the fundamental handle, meaning that the weight skills of kettlebell lifting and will constantly pulls against your also be qualified hand and requires not to cover safety, only strength and THE CoST breathing coordination when and choose Workout World stores exercising with have a large variety of the proper kettlebells available it, but also the kettlebell and Medibank members recruitment of weight receive 15% off purchases. other muscles according to Visit www.workoutworld. through your com.au or call 1300 the particular WORKOUT. arms, shoulders exercise, your and trunk, says size and skill level. Vesna Jugovic from Iron Edge/ Australian Kettlebells. Technique is critical when performing kettlebell exercises, They are available in a variety and your instructor will of sizes, beginning at 4kg and help you master the basics
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Health & Fitness

before you move on to more advanced exercises. The exercises you can perform using kettlebells are myriad, and they can also be incorporated into your traditional exercises. Try using kettlebells as you perform squats, or hold one in each hand for walking lunges. We guarantee that youll feel the difference instantly.

The risks

The problem with engaging so many muscles every time you lift a kettlebell is that incorrect technique can potentially spell big problems. Its therefore absolutely essential to ensure that you have mastered the technique for each exercise before you perform it. To minimise the risk of injury always remember to maintain neutral spine during your exercises, as well as keep your abs and core engaged to prevent any strain on your back. As with all resistance training its also crucial to make sure youre lifting the right weight, so

consult with your instructor at the beginning to determine the weight thats right for you. Once youve perfected your technique with an instructor, integrate a general kettlebell workout into your fitness regime 2 to 3 times a week, progressing the exercises only when youre proficient at the basics, which can take time. The exercises are infinite, so enjoy the variety of your new workout weapon as you watch your body transform by swinging handleless teapots over your head. The only thing better than your results will be how much fun you have while achieving them.

The benefits

Their unique design makes kettlebells the ultimate fitness tool, as they provide both resistance and cardio training in a short, intense workout session. In essence, theyre the perfect workout tool for busy people. In fact, research has revealed that kettlebell training achieves a higher-intensity workout than standard weight-training routines, burning at least 20.2 calories a minute. Thats the equivalent to cross-country skiing up hill at a fast pace, or high-intensity running. Swinging these coloured cannonballs above your head will not only get you puffing and your muscles screaming, but it will also increase your power, endurance, mobility, flexibility, speed and coordination. This translates to a healthier heart, faster metabolism and more calories burnt simply from regular kettlebell training. Because they are harder to handle you must use your whole body to control the kettlebell, which will quickly increase your heart rate making you work harder and lose fat faster, Jugovic says.
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Editorial provided by Womens Health & Fitness, Blitz Publications

Gently does it
A gentler pace may win the weight loss race
The treadmill whizzes frantically beneath your feet. Sweat drips from your brows, out of your ears and off your nose. Youre gasping, counting down every agonising minute, each painstaking second until you are allowed to slow down. Sound familiar? In fact, continually opting for high-intensity workouts may prove counterproductive, given the impact it can have on cortisol, the stress hormone. Elevated cortisol concentrations have been recorded for up to 2 hours after intense endurance exercise, which suggests those undertaking multiple sessions daily may have chronic periods of hyper-cortisolism, says Nicholas West from the Australian Institute of Sport. This can mean bad news for the body as well as the mind. The suppressive effect of cortisol on insulin and the conversion of amino acids to glycogen may have 6 a catabolic effect on muscle in the long term, West says. The combined effect of this may be that muscle mass reduces and fat increases. This is not to say gym workouts are taboo, but that balance is the key to optimum results. If you overtrain in one area, your body will naturally be out of balance in others, says Lucy Knight, fitness consultant and author of Walking for Weight Loss and Exercise Ball for Weight Loss. She recommends incorporating aerobic, resistance, strength and flexibility training into your regime.

DID YOU KNOW? You can lose up to 1.5 litres of water during a Bikram yoga class, so ensure you are well hydrated.

So stop busting your boiler and dont sweat it as there are plenty of less arduous approaches to stripping unwanted kilos.

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Health & Fitness

Exercise for health

Be consistent Be patient
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Pilates

Pilates offers a lot beyond simply the physical activity itself, which can help in sticking with a weight loss or weight maintenance plan. However, there are more efficient ways of burning kilojoules than simply doing Pilates, and so the greatest benefit would come from combining Pilates with other forms of aerobic exercise to maximise weight loss and promote weight maintenance. Pilates is especially good for toning and shaping and like yoga would help promote the selfdiscipline needed to stick with a healthy, nutritious food plan to maintain a healthy weight. Target areas: Pilates mat classes and machines sculpt the body from top to toe. Burn calories: Small, controlled movements of the extremities and trunk with simultaneous activation of the core increase the heart rate and in turn, caloric expenditure. Keep weight off: Aim for 3 or 4 weekly sessions for great results. Use in place of: Crompton suggests replacing gruelling weights sessions with the Pilates Reformer. The machines springs provide assistance and resistance throughout the moves.

Yoga
Many yoga postures stimulate the thyroid gland and kickstart metabolism, resulting in decreased fat storage and increased muscle tone and vitality. Shoulder stand, plow pose and fish pose are among the most effective. Yogic breath control also gives the metabolism a good boost, while reducing blood pressure and cortisol secretion. Based on similar principles and postures, many styles of yoga exist to suit all levels of ability. Love a bit of Hatha, but keen to up the ante? Then bend it like Bikram! The set sequence of 26 postures and two breathing exercises in Bikram yoga are performed in a heated room of roughly 40 degrees and 40% humidity, allowing for deeper stretching. Target areas: According to instructor Claudia King from Bikram Yoga Wollongong, Bikram systematically works the entire body, focusing on increased lung capacity, spinal flexibility, blood circulation, and strengthening of all joints, organs and muscles. Burn calories: A 90-minute Bikram class could burn 600 to 900 calories. Thats equivalent to 3 raspberry-filled Krispy Kreme doughnuts! Keep weight off: Weight loss may be initially attributed to liquid loss in the body, although in time your metabolism will kickstart and toxins will be eliminated, resulting in a continuous detoxification. Use in place of: Cardio classes and interval training burn a similar amount of calories, so Bikram is the perfect workout when you cant bear a brutal bike class.

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Exercise Ball
The exercise ball, commonly known as the Swiss ball thanks to its 1960s origination in Switzerland, was initially introduced to the fitness world as a therapeutic tool. It has since bounced into gyms, personal training sessions and homes worldwide as a cheap and cheerful mainstream means for full-body toning and strengthening. First things first; accept that you may tumble when starting out, but you will eventually get the hang of an exercise ball workout and have fun along the way. Rest assured, you wont smash into smithereens like Humpty Dumpty, as the descent is a mere 45 to 75cms. The ball may, in fact, prevent you from acquiring Humptys rotundness, according to a study published in the Journal of Orthopaedic & Sports Physical Therapy. The research found that exercise ball rollouts and pikes are among the most effective exercises for activating abdominal, oblique and latissimus dorsi muscles, which means fun really is the core ingredient to toning up and trimming down. Target areas: Everything, right down to smaller, often neglected stability muscles. Burn calories: A minimum of 20 minutes of aerobics with the exercise ball at least 3 times a week for ultimate fat burning. Keep weight off: Incorporate aerobics routines with at least two weekly toning sessions and a healthy eating plan for optimum results. Use in place of: Weights or high impact aerobic and cardiovascular exercises.

Cars are practical in busy lives, but so often the catalyst for packing on the pounds. Perhaps you can reap the benefits of incidental exercise by walking to your appointments, meetings or even a yoga class. But remember, the power lies in the technique and pace of your stride. The pace should be one where if talking, you would be slightly out of breath, but not gasping, Knight says. If you can easily chat away, you should increase your pace a little. She recommends beginning at a pace you can sustain for at least 20 minutes and then gradually building the distance from there. And what about getting the power walking prowess down pat? Knight says common mistakes are leaning forwards and looking down; instead keep your focus
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Walking

5 to 6 metres ahead. Also, allow bent arms to swing forwards and backwards and, of course, remember to breathe. Target areas: Walking helps target areas like arms, legs and thighs, providing a full-body workout. Burn calories: Adding a little steam to your stride and hitting the aerobic training zone, or 75 to 85% of your maximum heart rate, will burn fat and carbohydrates for energy. Keep weight off: Walking also reduces the risk of heart disease, stroke, type 2 diabetes, LDL (bad) cholesterol, back pain, colds, some types of cancer and osteoporosis, meaning this little winner will keep you on your feet and fighting fit. Use in place of: Walking is just as beneficial as jogging or other high impact aerobic techniques, minus the muscle and joint wear and tear.

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Editorial written by Katy Ferguson, Personal Trainer, Womens Health & Fitness, Blitz Publications

Fitness on the bench

Dont sit out just because youre injured. Personal trainer Katy Ferguson explains the benefits of staying active while you recover
Mention the word injury to any sports professional and you can be sure theyll talk about rehabilitation as a number one priority for anyone whos injured, no matter where it has occurred on the body. When damage has taken place its important to rehabilitate the whole person and not just the injured body part, says sports physiotherapist John Fitzgerald from the Australian Physiotherapy Association. Its for this reason that injured exercisers shouldnt give up exercise completely, as it's crucial to maintain fitness and, where possible, strengthen and stretch the muscles and ligaments surrounding the injured area. While its definitely not recommended to continue exercising the injured body part, Fitzgerald stresses it's a good idea to keep the rest of your body active as much as possible. For example, if you have an injured ankle you could do exercises for your core and upper body and do cardiovascular work on a bike, an elliptical trainer or in the pool, he says. For those who have sustained an injury, its a must to try to ascertain why it happened, so you can prevent it from happening in the future. To do this you need to figure out what type of injury has occurred: an overuse injury, a direct blow or an indirect injury such as a muscle tear or ligament sprain. If you have sustained a direct blow or indirect injury then you can reduce the chance of it reoccurring by allowing ample recovery time and ensuring you strengthen the affected area after it has fully healed. With overuse injuries its important to analyse the cause, which can be due to several factors. These include an increase in training load, insufficient recovery time, poor biomechanics, worn out equipment such as shoes, muscle weakness or imbalance, inadequate nutrition or hydration, or pushing through pain as opposed to effort, Fitzgerald says. If any of these issues have affected your ability to exercise, sort the problem out as soon as possible. Buy a new pair of trainers that are suitable for you, or see a sports professional who can write up a suitable program to strengthen weak muscles.
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Victorian president of Sports Medicine Australia Dr David Bolzonello says its easy to

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on the mend
Follow these top tips for a fast recovery: Stop if it hurts. Always seek medical advice after an injury and before you start exercising again. Be patient it will take time to fully recover. Acute management, or R.I.C.E (rest, ice, compression, elevation), of an injury in the first 24 hours is crucial to a speedy recovery. Just because the pain has stopped, it doesnt mean your injury has healed. Most experts recommend to avoid running while injured, as there is a high chance youll sustain further damage. prevent common sports injuries, especially those that occur on cool mornings. You dont have to do any dramatic warm-up sessions, just do your regular training regime, but at a much lower level for about 10 minutes, he says. This will ensure muscles, ligaments and blood flow are working efficiently. Fitzgerald and Bolzonello agree that when it comes to exercising while injured, the best strategy is to slow down on the affected area and focus on other areas of your body.

Many are compound exercises, meaning they work several joints at a time, rather than focusing on just one joint. This is particularly vital for strengthening the muscles and ligaments surrounding the injured area, as well as those that support it, to help prevent any future sprains or tears.

knee and straighten your other leg behind you while leaning forward at a 45-degree angle. Return to the starting position by using your glute muscles, then switch legs. Perform 15 x 3 sets.

Step down

Bouncy ball

Good for: Hip, knee and ankle injuries. Sit on an exercise ball with your body in a squatting position, and make sure your feet are further forward than your knees. Transfer your weight to one leg and bounce up and down (dont let your bottom leave the ball). Switch your weight to the other leg. Perform 20 x 3 sets.

Good for: Knee injuries. Stand on a step board on one leg (preferably 20 to 40cm high). Slowly lower yourself down by bending your knee to a 30-degree angle. Step back to starting position then switch legs. Perform 15 x 3 sets.

Lying leg lift

Ball swing

Good for: Hip, knee and ankle injuries. Stand straight, holding a ball in your hands with your arms stretched out in front of you. Take a step forward and bend both knees into a lunge position. At the same time lower your upper body towards your front leg. Return to the starting position and switch legs. Perform 10 x 3 sets.

Good for: Hip injuries. Lie on your back with your knees bent. Lift your hip up and keep it straight while shifting the weight to one leg. Straighten your leg and return to the starting position then switch legs. Perform 10 reps on each leg, twice.

Band pull

Wall squeeze

The workout

The following exercises are recommended by Fitzgerald for rehabilitating your knees, ankles and hips.
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Good for: Hip and knee injuries. Stand with your back against a wall with your feet about 30cm from the wall and your knees slightly bent. Place a ball between your knees. Squeeze the ball as hard as you can and hold for 10 seconds. Release and repeat 20 times.

Good for: Hip and knee injuries. With an exercise band around your waist (you may need to tie it to a solid base or get some assistance from a buddy), stand with one leg slightly forward and both knees slightly bent. Stretch the band by moving your weight to the front leg. Hold for 10 seconds. Return to the starting position, then swap legs. Perform 10 reps.

Chair squat

Step-up

Good for: Knee injuries. Sit on a chair with your arms crossed in front of you. Slowly stand up and then sit back down again. Alter the intensity by changing the height of the chair. Perform 10 reps.

Good for: Knee injuries. Stand on a step board. Bend one 11

Editorial provided by Womens Health & Fitness, Blitz Publications

Exercise and the link with appetite

Is a post-workout snack or meal standing between you and your exercise goals?

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Whether we want to reward ourselves, allow ourselves to consume the calories weve lost without feeling guilty, or more simply, satisfy a hungry appetite, many of us find ourselves eating more and feeling hungrier after exercise. But when weight loss wisdom cautions us to avoid consuming

food with calories in excess of calories burned, you cant help but wonder whether postworkout binges, during which we often eat more than we normally would, are contributing to our expanding waistlines.

appetite can hamper your weight loss efforts and that questionable claim held by some workout enthusiasts that exercise can suppress our appetites.

Hello hunger

When hunger strikes

Prevent post-exercise hunger with these top tips: Drink water before and after exercise. Avoid sports drinks. Never skip breakfast. Eat low-GI meals, which are also low in fat. If youre hungry after exercise, avoid high-fat or sugary foods. Experiment with different exercises; you may find certain exercises such as swimming leaves you feeling more hungry. Despite more gym memberships sold and a greater effort to engage in regular workouts in recent years, it seems theyre not having much of an effect on our nations collective weight loss; more than half of Australian adults are either overweight or obese, according to the Australian Bureau of Statistics. This raises the question: is our appetite, particularly our postworkout appetite, negating the effects of exercise? According to research conducted by Murdoch University, it could be.
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Eat healthy
Be energised

Contrary to common belief, the desire to devour the calories weve lost during a workout is not as simple as saying that overeating post-exercise is caused by a greedy stomach or our bodys so-called fat cells being resistant to slimming down. Whether in response to exercise or not, the feeling of hunger is our bodys natural reaction to compensate for depleted energy levels. An increase in hunger leads us to eat, which can subsequently negate the weight loss effect of exercise, making weight loss a difficult prospect. Ultimately, it is this internal compensation which results in most of us failing in our weight loss aspirations when exercise alone is relied on. Researcher Dr Timothy Fairchild of Murdoch University is conducting a 3 year project investigating the relationship between exercise and hunger and whether there is any way the relationship can be severed. When you exercise more, you deplete your energy stores and in response, your body sends hunger signals up to your brain, he says. If at the same time you are also reducing how much you eat, these signals are amplified, which then amplifies your hunger. 13

Exercise and feel better

Here we check in with the experts to investigate what causes hunger, how a post-workout

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It then comes down to your desire to lose weight or how bad you want it; someone who has a very strong innate desire to lose weight may be able to suppress these signals, whereas someone less committed may end up failing at step one.

the effects of exercise on weight loss. Whether it was because the women wanted to reward themselves, or because they were hungry, exercise alone was not found to have been conducive to marked weight loss achievements.

running an hour each day, thinking exercise alone will have weight loss effects, but youre not losing any weight. Dr Fairchild says any amount of calories consumed in excess of what the body burns will contribute to weight gain. So, if you consume 400 calories more per day then you burn, you

Some of us may have encountered Awareness of the relationship this in our own pursuits of optimal between exercise and hunger, health and fitness; you might be and its potential to stifle weight loss, is not new. An American study published in PLoS One involved 464 overweight postWhen you exercise menopausal women, more, you deplete who didnt regularly your energy stores exercise, being and in response, your body sends hunger assigned into four signals up to your groups. Women in brain three of the groups were asked to exercise with a PT for varying periods of time per week. The control group were directed to continue their usual physical activity routines. All of the participants were asked not to change their dietary habits throughout the study. While all groups, on average, lost weight, the women who exercised with a PT did not lose significantly more weight than the control subjects and some women in the training groups even gained weight. This is actually a typical finding in a lot of these studies and something that has surprised many researchers, Dr Fairchild says. Researchers found the desire to compensate for the energy lost during exercise hampered 14

No-effect exercise

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will store those additional 400 calories. This is irrespective of whether the energy is consumed immediately after exercise or a few hours after exercise, Dr Fairchild explains. He says while it is known that multiple small meals raise our metabolic rate, which increases our capacity to burn calories, this strategy has not been found to work for everyone, since many people simply eat more food, more often. Therefore, with respect to weight loss, timing of meals with respect to the exercise bout does not seem to play a large role, as far as we know, Dr Fairchild says.

When the stomach is empty, it releases the hormone ghrelin, which is the primary hormone for stimulating appetite. On the other hand, when food is eaten, certain cells in the intestines release appetite-suppressing hormones. Dr Fairchild says its the quantity of these hormones and how we act on the information that reaches the brain that matter. All these hormones and signals come to an area in the brain, which integrates this information and makes an interpretation, so when ghrelin is high, and all the appetite-suppressing signals are low, this can cause hunger, he says. However, it is how the person acts on that information that really counts. Some people may be able to simply ignore those physiological appetite signals better than other people.

exercise. Second, the study did not measure energy intake. So, the findings are not based on how much people actually ate, but rather, gave each person a standard meal and then asked them how hungry they felt afterwards, he says. The exercisers in the study were not hungry while they were performing the exercise, and then for a short period thereafter. But, this difference does disappear and the people then typically become hungry.

Make the most of it

The hormonal hunger surge

While we know excessive eating can neutralise the effect of energy-burning pursuits, according to Dr Fairchild, little is known about the actual connection that exists between exercise and hunger specifically, and how exercise can be manipulated to affect appetite. Dr Fairchild is researching the hormones that control hunger, including ghrelin, which stimulates appetite, and hormones such as leptin, insulin and peptide-YY, which suppress appetite, and says he will be looking at what happens to them during and after exercise. What is known among the scientific community is that when the bodys energy stores are empty or low, certain hormones are released in the body, alerting the brain so that stores can be replenished.
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Goodbye hunger?

While the Murdoch University study is being undertaken over 3 years, research conducted so far, in collaboration with the University of Western Australia, has found that although food intake immediately after exercise was higher than normal, this did not account for the increased number of calories expended during exercise. In other words, if volunteers expended an additional 500 calories through the exercise session, they did not eat an additional 500 calories more, Dr Fairchild says. He hopes the research will reveal specific mechanisms where we can trick the body into thinking that energy stores are full, despite having completed a 1 hour exercise session. In the meantime, it seems youll have to control your post-exercise portion sizes, the type of food you consume and your mindset to get the most weight loss benefits from exercise. 15

Its no secret many of us get hungry after exercise, so is there any merit to findings that exercise actually suppresses hunger? Dr Fairchild says there is. With studies such as a research paper published in the American Journal of Physiology finding that certain types of exercise such as aerobic exercise suppress hunger, it might seem there is conflicting information. According to Dr Fairchild, however, two things need to be considered. First, the study revealed hunger suppression only occurred during exercise and the next one to two hours after

Editorial written by Professor Gordon Lynch, Research manager, Fitness2live

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Mens Health

Guys, its time to see your GP

What do health statistics tell us about Australian men? Well, key characteristics seem to include not visiting the doctor, smoking and drinking to excess.
A study of visits to doctors by Australian men and women between April 1999 and March 2000 revealed that males are not only less likely to see a GP but when they do seek medical advice they like to make it quick. Women have more, and longer, consultations. The report, Male Consultations in General Practice in Australia 1999-2000, is based on detailed analysis of 44,308 encounters between a random selection of doctors and male patients. Female patients visited their GPs 59,366 during the same period. Beside the clear indication that men prefer to keep doctors visits to a minimum, some alarming trends for health also became apparent. The reports authors stated that: the results of this study, such as the male rates of obesity/overweight, smoking, and alcohol consumption, indicate that there is reason to be concerned about the health of males in the
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population, especially in the younger age groups. The study provided evidence to suggest that GPs spent less time with male patients, the authors say. This was a cause for concern as men are therefore likely to miss out on the provision of preventive care. The authors recommend doctors deliberately spend more time with male patients to allow for further health discussion, especially relating to risk factors.

more men than women smoked daily (23.4% vs 16.2%). Daily smoking peaked in males aged between 18 and 24, when 36.7% of men were lighting up at least once every 24 hours. The 18 to 24 year old group was also the most likely to consume alcohol at an at risk level, with 47.3% of men in this age bracket hitting the booze too hard. But an astounding 35% of male drinkers who visited doctors from all age groups were considered to be drinking at an at risk level. For every 100 doctors consultations with a male aged from 15 to 34, 2.9 cases involved drug abuse, with heroin addiction accounting for 30% of these visits. Patients body weights revealed more bad news. While women were more likely to be obese than men, men were more likely to be overweight. Once the two categories were combined, however, 59% of men were overweight or obese, compared to 48.1% of women. 17

A host of studies have shown a link between depression and poor heart health, or even death, in people with and without cardiac disease.
Risky habits

These risk factors include drug taking, smoking and alcohol consumption. Of those patients who admitted to being smokers,

For men between the ages of 35 and 44 back complaints were the most common reason for visiting a doctor but from age 45 onwards, blood pressure problems dominated reasons for consultations. At the end of the day it seems unrealistic for family doctors to have to try and detain men in their consulting rooms longer in an attempt to gently probe their lifestyles and advise them on illness prevention tactics. As the report notes, there is potential to increase life expectancy and decrease death rates for Australian males by targeting their health risk behaviours, increasing their contact with GPs, and examining the social constructs which form such male behaviours. Perhaps the last point is the most important. A casual, even reckless disregard for health is unsustainable. The diseases caused by high blood pressure, alcohol abuse and smoking are all very preventable.
Reference: Bayram C, Britt H, Kelly Z, Valenti L (2003) Male consultations in general practice in Australia 1999-00. AIHW Cat. No. GEP 11. Canberra: Australian Institute of Health and Welfare (General Practice Series No. 11).

comes about. Emory and Yale University researchers have found that depression might threaten heart health by causing or promoting inflammation. We now know that atherosclerosis is an inflammatory process, said lead author Dr Viola Vaccarino. Our study investigated the association between a history of a major depressive episode and the presence of low-grade systemic inflammation as measured by serum C-reactive protein (CRP), which is a strong risk factor for atherosclerotic heart disease.

The CRP levels in this study indicate a subtle and persistent increase in systemic inflammation, which is linked to cardiovascular risk. A recent history of a major depressive episode was strongly associated with elevated CRP in men, said Dr Vaccarino. The more recent the last depressive episode, the higher the probability of elevated CRP is our most important finding. It supports the idea that depression and inflammation of the heart might be truly linked. However, the researchers did not find a similar link in women. Interestingly, all women are twice as likely as men to have inflammation from elevated CRP. One possibility is that in these younger, pre-menopausal women, oestrogen already has a pro-inflammatory effect and depression adds little to this, Dr Vaccarino said.

It supports the idea that depression and inflammation of the heart might be truly linked.
The scientists analysed data from a representative survey sample of the US population from 1988 to l994. There were 6149 participants aged 17 to 39, who were free of cardiovascular diseases and chronic inflammatory conditions such as rheumatoid arthritis, chronic bronchitis, asthma and emphysema. The researchers found that compared with never-depressed men, those who had suffered a major depressive episode were nearly three times as likely (2.77 times) to have heart inflammation of the elevated CRP variety.

The researchers hypothesise depression might:

Depression tough on male hearts

Better to have a fire in your belly than a flame in your heart, so it seems A host of studies have shown a link between depression and poor heart health, or even death, in people with and without cardiac disease. But a research study might explain how this association 18

trigger an inflammatory response in men by activating the immune response, or psychological stress could prompt inflammation, or another indirect mechanism involving a health behaviour could be responsible. The results highlight the importance of treating depression rather than allowing it to fester.
Reference: Danner M, Kasl SV, Abramson JL, Vaccarino V (2003) Association between depression and elevated C-reactive protein. Psychosomatic Medicine 65: 347-356.

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Editorial provided by the Australian Dental Association

Healthy dental tips

Keeping your teeth healthy takes some planning
Preventing decay and other more serious conditions is not just about brushing and flossing, its also being careful about what you eat and drink. Eat foods that are fresh and healthy, such as nuts, celery, carrots, cheese, and drink water instead of soft drinks. enough. Try to floss your teeth at least once a day for optimal dental health.

Why does my breath smell?

Drink tap water to keep teeth healthy

There are a number of reasons why we develop bad breath including: plaque (bacteria) accumulation, or calculus (calcified plaque) build-up gum disease (gingivitis or periodontitis), which will require advice and treatment from your dentist or hygienist dietary problems or medical problems. Again, your dentist or hygienist will be able to advise you as to the best course of action. Consult your own dentist before proceeding with any dental treatment.

Prevention is key

The best treatment for tooth decay is to avoid it before it starts. Maintain a good dental health routine by brushing twice a day, flossing regularly, and avoiding frequent consumption of foods that are high in sugar, starch, or acid. Regular checkups with your dentist are also a good idea.

Tap water in most major areas of Australia contains fluoride, which helps to make teeth resistant to damage from acids. Bottled water doesnt contain fluoride. Drinking tap water in place of sugary or acidic drinks, which can damage teeth, reduces the risk of tooth decay and enamel erosion. And youll save money too.

Tooth decay 101

Choosing the right snacks

The types of foods you eat can affect the health of your teeth. For example, snacks that are high in simple sugars can feed bacteria causing tooth decay. Choose snacks that help to fight tooth decay such as: nuts cheese raw vegetables and fruit.

Bacteria in plaque interact with food stuck in teeth to create tooth decay and cavities. The bacteria that causes decay is called streptococcus mutans. Decay can take as long as 8 years and as little as 6 months to dissolve a tooths enamel. Once a hole has formed, it cannot repair itself, and must be treated by a dentist.

To locate your nearest Members Choice dentist visit medibank. com.au or call 132 331

Dont forget to floss

Flossing your teeth removes the food, plaque and bacteria between your teeth that brushing cant reach, preventing decay and helping to keep your breath fresh. However, recent research suggests that more than 88% of people dont floss frequently
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Editorial provided by Womens Health & Fitness, Blitz Publications

Down for the count

Understanding chronic fatigue syndrome
We all have days when it feels like our get-up-and-go has got up and left. But imagine feeling like that every day, and nothing, not even a macchiato so strong you could stand up a spoon in it, can spark a bit of energy. For sufferers of chronic fatigue syndrome (CFS), this feeling of exhaustion is a near-daily occurrence, and one that is coupled with a whole host of other physical ailments. Also known as myalgic encephalomyelitis (ME), CFS remains a controversial illness. Dubbed the yuppie flu back in the 80s, sufferers are often derided as malingerers, as many people hear the word fatigue and think sufferers are merely tired. But for those sufferers, 70% of which are women, mere tiredness goes nowhere near to describing just how debilitating the exhaustion can be. Along with the extreme fatigue, suffers of CFS sleep poorly and awake unrefreshed. They experience frequent headaches, muscle and joint pain, sore throats and concentration and memory problems. The intensity and type of symptoms can vary day-to-day. 20 On a good day symptoms may be mild and someone with CFS may be able to function at a near normal level, but on a bad day, they may simply be unable to get out of bed. Symptoms can persist for many months and sometimes even years. Dr Don Lewis, a GP who specialises in chronic fatigue syndrome says, Initially, symptoms are usually related to those of an immunological basis, like aches, pains and headache, malaise and tiredness. There may be difficulty in maintaining upright posture whether sitting or standing, so many sufferers have an inability to get out of bed. They may experience frequent sore throats and tender glands. As the illness continues people may find they have a reduced capacity to do activities that were normally possible, continues Dr Lewis. The sufferer may have difficulty with thinking processes and attention span. This is often described as feeling foggy. The features of the nervous system involved in regulating body functions and controlling the way in which it responds to different situations also occur. So there may be disturbances in temperature control, intolerance to temperature changes,

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It is important to not push through the fatigue that is experienced, but to respect the bodys bounds of limitation.

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alterations in the way the gastrointestinal tract functions, as well as an intolerance to stress or sensitivity to light or sound. With the enormous range of debilitating symptoms, its clear that mere tiredness doesnt come close to the severity of what a CFS sufferer encounters.

Diagnosis
As there is no specific test to diagnose CFS, there is still somewhat of a stigma attached to the condition. Diagnosis is based purely on anecdotal evidence of a patients symptoms, and by ruling out other illnesses, which may cause similar symptoms. To be diagnosed with CFS, the tiredness and other symptoms need to have been present for 6 months or longer, and the many other possible causes of chronic fatigue need to be ruled out, says Dr Lewis. There are many other illnesses which cause feelings of fatigue, such as some viral infections, low levels of thyroid hormone, depression, sleep apnoea (obstruction of breathing while asleep), kidney disease, severe anemia, cancer, eating disorders, alcohol or other drug abuse, or extreme obesity. These all need to be ruled out before a diagnosis of chronic fatigue can be made. Experience shows that there are likely to be a number of predisposing factors to CFS, claims Dr Lewis. The presence of genetic food intolerances may well have a significant part to play in the development of chronic fatigue syndrome. Appropriate investigations are undertaken to show areas of dysfunction within various body systems, and then these can be treated specifically. But unfortunately, there is no silver bullet to this illness. However, new studies are frequently being done and some recent research suggests CFS may be caused by chronic over-stimulation of an increasingly dysfunctional immune system. There is much work being done at the moment toward investigating the gastrointestinal dysfunction that is found in this illness, says Dr Lewis. Simply put, when the normal balance of bacteria within the gastrointestinal tract is disturbed, there will be gastrointestinal and widespread symptoms produced. The latest that is being uncovered at the moment is a complication related to impaired function by the immune system. At certain times the effective protection by the immune system may be reduced, and allow certain viruses access into the body, Dr Lewis says. Work in the past 12 to 18 months has shown the possible relevance of a family of viruses called gamma retroviruses. These are not the cause of the illness, but may represent a reason why the illness persists. This is an important direction of current research.

How to manage your CFS

While CFS sufferers may be frustrated by the level of treatment options available to them, at this stage there is no magic pill but there are things you can do to manage your condition. Dr Lewis highlights the importance of listening to your body, exercising regularly and not pushing it unnecessarily so. It has been said that everyone with CFS must walk around the block every day, regardless of how they feel, but everyone will know the precise level of activity or energy expenditure of which they are capable. If such bounds continue to be exceeded there are consequences. There may be a deterioration in their condition or a delay in recovery, says Dr Lewis. It is important to not push through the fatigue that is experienced, but to respect the bodys bounds of limitation. 22

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Editorial provided by The optical Superstore

Improve your eyesight with the latest freeform lenses

Technology affects most parts of our lives and its impact on the optical industry has resulted in a number of significant improvements in lens products.
Probably the greatest leap forward in lens technology has been the development of free-form, high definition multifocal lenses for those of us who cant see as well as when we were younger. Conventional multifocal lenses are designed with the reading magnification manufactured into the base lens. The distance prescription is then added to the lens. This method of manufacture results in various amounts of distortion and shrinkage of viewing zones particularly noticeable when looking sideways. Freeform surfacing of lenses involves a computer determining the optimum design of a lens for a particular prescription in a particular frame, ensuring optimal performance across the entire prescription range from up close to in the distance, thus individualising glasses for each person. The result of this development is amazing with less peripheral distortion of vision especially when looking sideways, without needing to turn. Free-form multifocal lenses increase the field of vision thereby more closely mimicking normal vision. Like most other lenses, freeform lenses are available in thinner, lighter, high index materials which again have benefited from
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advancements in technology. In days gone by the expense of thinner, lighter materials was often prohibitive, however, today there is a wide range of high index materials available at only a small increase in cost. Freeform lenses are also available with an anti-reflective coating which reduces back reflection on the eye, especially at night and a hydrophobic coating which resists fingerprints as well as making the lenses look nicer. And topping this off, freeform lenses are available in photo-

chromic materials which are clear indoors and darken in the sun, increasing the comfort of being outdoors while maintaining the convenience of not having to swap glasses when returning indoors. If your vision is not as good as when you were younger, freeform, high definition lenses are a must to try when next considering new glasses. These lenses are now available at The Optical Superstore, a Medibank Private Members Choice provider for over 21 years.. For more information visit www.opticalsuperstore.com.au or call 1300 4 SPECS / 1300 477 327

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Editorial written by Tammy Farrell & Teresa Mitchell-Paterson, Bowel Cancer Australia

Preventing bowel cancer through good nutrition

Bowel cancer affects slightly more men than women and can occur in people of any age. More than 14,200 Australians are diagnosed with bowel cancer and more than 4,000 people still die of the disease each year (AIHW 2010). One reason for this is that bowel cancer often occurs with few, if any, symptoms, which is why regular screening is so important. Early detection through screening gives a patient the absolute best chance of survival. About 90% of patients whose cancer is detected before it spreads beyond the bowel survive at least 5 years beyond their diagnosis www. bowelcanceraustralia.org. Bowel Cancer Australia is often asked how bowel cancer develops and unfortunately there is no clear-cut answer; but research shows that bowel cancer often develops from a polyp, a small non-cancerous growth in the inner lining of the colon or rectum, which can take many years to become malignant.

So what are your chances of developing bowel cancer?

You are at greater risk if you: are aged 50 years and over, as the risk increases with age have a significant family history (i.e. in a parent, brother, sister or child) of bowel cancer or polyps, or a family member whose bowel cancer was diagnosed at a

24

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young age (under 55 years), or if more than one relative on the same side of the family has had bowel cancer have had an inflammatory bowel condition such as Crohns disease or ulcerative colitis have had a special type of polyp, called an adenoma in the bowel, and have type 2 diabetes.

example, looser motions, severe constipation and/or needing to go to the toilet more than usual Unexplained tiredness Abdominal pain There are a number of measures you can take to reduce your risk of bowel cancer. These include regular exercise, maintaining a healthy weight, limiting your alcohol consumption, quitting smoking and following the advice on nutrition outlined below.

day for a week until you reach around 25-30g a day.

Probiotics are also important for bowel health

The symptoms of bowel cancer

Bowel cancer can develop with few or no early warning signs, but a few symptoms to watch out for are: Bleeding from the rectum or any sign of blood after a bowel motion A recent and/or persistent change in bowel habits; for

Preventing bowel cancer through good nutrition

They prevent the colonisation of harmful bacteria in the bowel and are thought to have other health benefits too, including aiding digestion and nutrient absorption, and contributing to immune function (Harvard Medical School). Probiotics are found in some yoghurt but can also be taken in capsules available in most pharmacies and health food stores. Ask your health professional to recommend a brand. So what shouldnt you eat if you want to reduce your risk of bowel cancer? One of the prime suspects is burnt meat, so go easy on the barbeque; flip your meat regularly rather than searing it on each side (Nutrition Reviews 2005). Charring meat produces heterocyclic amines (HCA), which the National Cancer Institute rates a cancer risk factor. Drinking more than the recommended daily alcohol limits may also increase your risk of cancer, so reduce your intake to 1 standard drink per day for women and 2 for men, and have 2 alcohol-free nights each week. For more dietary tips on reducing your risk of bowel cancer, contact your local health professional, or Bowel Cancer Australias patient services team. For more information visit www.bowelcanceraustralia.org

Fibre plays a big part in preventing bowel cancer. It bulks up faecal matter and aids the processing of faeces by brushing the bowel wall to scrape off old waste matter. When fibre, or resistant starch, is eaten, the body produces butyric acid, which feeds colon cells and helps keep them healthy. The best sources of fibre are fruit and vegetables, barley, flaxseeds, dried beans, peas, corn, oat bran, seed husks, psyllium, lentils, peas, soy milk and soy products. Fruit and vegetables also contain antioxidants, vitamins and minerals, which help prevent cancer too. If you decide to increase your fibre intake, do so in small increments because a rapid increase in fibre can result in wind and bloating, and in constipation if youre also not drinking enough water. If your current fibre intake is 10g per day, increase it by 5g every

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Editorial written by Professor Gordon Lynch, Research manager, Fitness2live

Keep fit while you travel

Youve booked a holiday but after working out in the gym youre worried about getting out of shape. Well, dont worry, as holidays dont have to be a time to let your hard-earned fitness slide.
Should I train or just relax?
Whether youre travelling for work or pleasure its important that you dont sacrifice the fitness you have worked so hard to achieve. Even if you want a holiday from your usual gym routine, the trick is not to have too much of a layoff. The main consideration when youre deciding how to approach exercise during your break is how long youre expecting to be away. If youre only going to be away for a few days, its not a bad idea to use that time for recovery. If youve been training solidly, a few days rest will be a good thing for your body. Try and plan your routine so that your break fits into a scheduled recovery or rest period. If youre going to be away for a week or more, you may wish to consider the exercise options that will be available to you. Will your accommodation offer a gym or pool? Is it near the beach? What will the weather be like? be to maintain the fitness youve worked so hard to achieve. your fitness. You can skip rope in your hotel room to your hearts content or at least until the people in the room below complain. And there are countless skipping programs available for people of all skill levels. Another portable and effective training tool is an exercise band; a thick rubber band that provides resistance when performing a variety of upper and lower body exercises. These bands are easy

Planning ahead: what to pack

If youre planning to keep some sort of training routine up, its worth thinking about exercises that require a minimum of planning and gear.

Packing a skipping rope is a good option. It doesnt take up much room in your suitcase and is a very effective way to maintain

Keep it real

Its important to be realistic about travelling and training. The truth is its highly unlikely youll be able to perform your usual exercise routine. Indeed, its likely that youll only be able to do a third or a half of what you normally do due to time restrictions, family and/or work demands or because you dont have access to the equipment youre used to. The goal when travelling should simply 26
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to pack and use. They can also be a good way to help maintain your muscle strength when youre away from the gym.

Avoiding injury

An all-too-common mistake when travelling is to get too enthusiastic about using the hotels health club or gym, particularly when it has unfamiliar equipment. A few years ago I was at a conference in Vancouver, a beautiful city in British Columbia, Canada. I simply had to train at the hotels gym and felt compelled to do my normal weight training workout, big mistake! The exercise machines were similar but slightly different and I trained full steam ahead. Sure

enough, I pushed too hard, hurt my back and spent the next few days hobbling around Vancouver in pain. By all means use the hotel facilities but exercise caution with unfamiliar equipment. Injury takes the fun out of a holiday. If your hotel has a decent health club, using the treadmill, stationary bike, stepper or rowing machine are great ways to get your heart pumping and lungs heaving. Based on experience, my advice is not to overdo the training when youre travelling, especially if youre only away for a short time. Just aim to maintain your fitness, rather than pushing yourself too hard. Whether youre a gym junkie, a committed jogger or weekend warrior, there are innumerable ways to ensure you stay active on your holiday.

nearest safe and friendly running tracks. Running on beach sand works your muscles harder than the pavement.

Bodyweight resistance

If your accommodation doesnt offer a health club or gym, focus on doing bodyweight resistance exercises such as push ups, lunges, crunches and squats. A few sets of each exercise will go a long way to help you maintain your muscle strength.

Keep well hydrated

Practical tips for travel fitness

Avoid dehydration at all costs. Always drink plenty of water. Make sure you replenish any water lost as sweat during exercise, particularly if youre enjoying a climate thats warmer or more humid than at home. To locate your nearest Eat sensibly Members Medibak OneChoice traps of travelling is of the provider visit to opt for familiar fast food that medibank.com.au or is often call 132fat. Plan to have high in 331. lunch and breakfast foods on hand and you might not be so tempted to let healthy eating run off the rails. In short, the message is dont go overboard. Plan an active holiday, or if youre travelling for business, leave time between appointments. If youre going to keep up a training routine do it carefully, eat wisely and, most of all, enjoy your travel.

Catch a wave or take advantage of the hotel pool

Swimming is a great way to keep fit. Swim laps of the pool during the non-peak periods and youll get a good aerobic workout that will tone your muscles as well. At the beach, body-surfing might feel like fun but still offers a vigorous workout.

Walk! Walk! Walk!

Weve said it many times before, but walking really is a great exercise. Plan a walk every day, whether its to take in the sights, get to your conference or do the shopping. For an added challenge, use the hotel stairs instead of the lift. If youre used to jogging or running, ask the hotel concierge for the
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Before you go travelling dont forget to get your Medibank Travel Insurance. For more information visit medibank.com.au/ travel or call 132 331.

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A new leader for a new era

Lets meet Laz Cotsios, the new group executive for Medibank Private Health Insurance who joined the team in August 2011. Penny Fraser, Managing Editor of feelbetter magazine talks with Laz.

"Medibank has grown and changed. Today, it's about health insurance and much more."

Its great to have this opportunity to connect with our customers through the feelbetter magazine. When George Savvides, our managing director, offered me the job of leading Medibank Private Health Insurance, I knew that getting across the spectrum 28

Hi Laz and welcome to Medibank. Youve had a busy few months getting to know the business and the Medibank team.

of Medibanks products and services and meeting the team around Australia would be a big part of my first few months. And I was certainly right about that! So much has happened at Medibank over the past couple of years and I feel very fortunate to have joined just as we launch some exciting new initiatives for our customers, including our new Mi Health range of health support services.*

*At the time of going to press, available in Queensland, ACT and Western Australia.

So, is Medibank different from your initial impressions?

In some ways, yes. Like many people, I knew Medibank as a provider of health insurance and other insurances including travel, life and pet insurance. But Medibank has grown and changed. Talking to our employees really brought home
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Get Connected

for me how our new proposition, For Better Health, is coming to life because today were delivering a much broader range of health information and services to complement the health insurance fund that we all know. Ive been visiting our retail stores and customer contact teams to see and hear firsthand how we help customers make better choices about their health issues and some of the financial decisions that go hand in hand with these. Some questions are easy to resolve but many customers do find themselves in completely unfamiliar territory; for example, when theyre going to hospital, starting a particular course of treatment or simply because theyre juggling a lot of health and financial decisions at once and need to know quickly about all their options. Medibanks customer service and clinical staff have an amazing depth of knowledge; customers can talk to us about our insurance products and services and we can help them with information about how the health system itself works. Our people are really passionate about what they do and, by taking the time to get to the heart of a customers question or problem were able to provide information and reassurance, both really important when its a health issue on the table.

we have a number of different ways to contact Medibank. As our company grows and continues to include more clinical staff, our two divisions of private health insurance and health solutions are working in tandem to make sure customers receive the right guidance and information, whether they want to talk about health insurance or if theyre looking for specific health-related information or support.

What choices are there when someone wants to connect with Medibank?

An easy way to start is to visit our website and Online Member Services, where you can lodge claims and manage your health insurance details online. We now also have an iPhone application with membership management, claim lodgement and other information resources. Both of these are very convenient and are proving popular. Of course, sometimes we want to (or need to) talk to a real person. Or there might be a more complex enquiry or need for specific health information. Our telephone contact services and retail stores have staff available to sort things out and help customers find other information they need at Medibank. Were also on Twitter so we can quickly reach out to someone who tweets about a question or concern. Weve been able to help quite a few customers in this way already.

changes with it. Our marketplace is very competitive with strong regulation to help protect consumers and ensure a fair, consistent playing field. When you put these factors together with the rising cost of health care and growing demand as our population changes, a big focus for Medibank is innovation. We continually look for new ways to help customers get the maximum value from being with us and at the same time keep our costs down. Whether that means making health insurance simpler or offering new health-related services, whatever we do, we aim to lead the way and we get a lot of inspiration for new ideas from our customers and staff.

Laz, thanks for talking to us and all the best for the future with Medibank.

Thanks Penny, and stay tuned because we have some great things lined up for the rest of 2012.

In August this year we farewelled Bruce Levy, former CEO of Medibank Private and major contributor to the feelbetter magazine. After 9 years with Medibank, leading the Private Health Insurance division, Bruce has taken on a new challenge within the company as well as making a tree change to the New South Wales north coast. Thanks for your contribution Bruce and on behalf of the feelbetter production team we wish you all the very best with your future endeavours.

Its not unusual for a Medibank staff member to talk to more than 100 customers every day, so that must take a bit of time?
So we can manage both simple and more complex questions,
medibank.com.au

This industry does change constantly and Medibank

There always seems to be something happening in the Australian health industry. What does this mean for Medibank?

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Visit a Members Choice provider and save

Its pretty simple: visit a Members Choice extras provider or hospital and you can save money.
Our Members Choice network is one of the largest health provider networks in Australia, covering most private hospitals and the widest range of extras services of any health fund. Weve negotiated with many professionals so you wont be charged more than the agreed price. Weve also negotiated discounts off normal prices at optical retailers and for orthotics. A Members Choice extras provider must agree to and meet Medibanks customer service standards in addition to meeting any registration standards for practising that profession.

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Get Connected

Hospitals

Visit a Members Choice hospital and youll get better value for money compared to a non Members Choice private hospital as long as the service you receive is covered by our agreement with the hospital and is included under your cover. What about out-of-pocket expenses? Even if you go to a Members Choice hospital, youre still likely to have out-of-pocket expenses. The hospital and doctors treating you should tell you about their costs before you go to hospital so its important to ask. Give us a call before you go to hospital so we can help you ask the right sort of questions.

Extras providers

Benefits of Members Choice extras providers Capped charges* Discounts at optical retailers and for orthotics % back of the charge. This could be 55%, 70%, 85% or 100% depending on your cover# Wider range of extras services than other insurers Generally lower out-of-pockets than non Members Choice providers.
*excludes optical retailers.

Enjoy greater value from our Members Choice network Weve also got some great deals available. With our Top Extras covers, youll get one free dental check-up, scale and clean (excludes x-rays) per person per calendar year valued at over $132 when you visit a Members Choice dentist. What types of providers are included in Members Choice? Our Members Choice network covers more types of extras services than any other private health insurer and includes the following: Dentists Dental prosthetists Optical retail outlets Chiropractors Physiotherapists Podiatrists Acupuncturists Naturopaths Remedial massage therapists

How does it work? Heres an example of how you can get the most out of Members Choice.

Elizabeth has Basic Extras 70 and lives in NSW. The table below shows typically how much she can save when she visits a Members Choice physiotherapist for a subsequent consultation.

Members Choice provider Charge Benefit payable# (% back or fixed benefit) Out-of-pocket cost $56.00 (capped charge) 70% of charge back ($39.20) $16.80

Non Members Choice provider $62.30^

$32.20

Go to medibank.com.au or call us on 132 331 to find your nearest Members Choice provider. Please note, Members Choice extras providers may not be available in some areas.

$30.10

# subject to annual limits and waiting periods. ^ most common charge in NSW for a subsequent physio consultation for non Members Choice providers for claims during July, August and September 2011 (processed on or before 31 October 2011). fixed benefit that can be claimed.

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Looking for the best hospital and extras cover?

Ultra Health Cover
We understand that everyones needs are different and your health is no exception. So weve launched a new range of health covers including a premium product thats been specifically designed with you in mind.

When only the best will do

For top benefits

For more services

Enjoy the privacy of your own room with private room priority
Need to go hospital? Visit a Members Choice hospital as youll be able to enjoy your own private room. Conditions apply around eligibility. Check out the full product brochure for more details.

Ultra Health Cover

Its our best product that offers you the most comprehensive hospital and extras cover in one simple package. Ultra Health Cover pays benefits* for an extensive range of hospital services with no excess to pay. Youre even covered for things like: major eye surgery including cataract and lens-related services heart-related services, and colonoscopies. * Waiting periods apply including the general 2 month waiting period, 12 months for pre-existing ailments and a 12 month waiting period for obstetrics-related services. 32

Reduce your out-of-pockets with a bonus

The Ultra bonus is used automatically to help reduce your eligible out-of-pocket hospital and other in-hospital medical costs. Theres an amount allocated when you join and its then topped up each year. Any unused bonus will be added to the following years entitlement. Now thats a bonus!

Expect the best extras cover too

PHOTOLIBRARY

Ultra Health Cover includes our most comprehensive range of extras services including major dental, orthodontics and a wide range of natural therapies.

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Get Connected

Weve negotiated capped charges or discounts with the following health care professionals so you can claim up to 100%# back of the charge when you visit a Members' Choice extras provider on services such as:

Receive up to 100% back at Members Choice providers

Dental Physio Chiro Naturopathy Acupuncture Remedial Massage Podiatry Optical For other providers and some items not listed above, youll get a fixed benefit.
#

More great features

Where eligible and subject to your applicable limits and waiting periods.

You dont have to pay a hospital excess Youll be entitled to our highest extras annual limits Enjoy your own private room at a Members Choice hospital Get 100% back at Members Choice extras providers up to applicable limits Plus youll be covered for our widest range of extras services including teeth whitening and laser eye surgery. For more information visit medibank.com.au or call 132 331.

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Australias top private hospitals

Were committed to ensuring the quality and effectiveness of acute health care services provided by our Members'Choice to our members around Australia.
Thats why, for the past 4 years, weve conducted a survey which examines the satisfaction levels among overnight patients at 140 private hospitals across Australia. Through the annual Medibank Private Hospital Experience Survey, we can look at ways to improve our services and our members experiences, so its important to us that we get your feedback both on where things are going well, and where things could be done better when you stay overnight at a Members' Choice hospital. the highest patient satisfaction, followed in second place by Mater Mothers Private Hospital with the National Silver Award for the second highest ranking. Taking out the top two positions in the survey, which is the nations largest and most comprehensive assessment of patient satisfaction. Glenferrie Private Hospital in Victoria, the Burnside War Memorial Hospital and North Eastern Community Hospital, both in South Australia, tied for equal third in the Survey. Mater Private Hospital Brisbane and Redland Executive Director Don Murray said receiving this

The annual report includes benchmarking and tracking data on a variety of topics such as:

hospital staff communications accommodation and amenities treatment and personal issues pre-admission and admission, and discharge and follow up. The 2011 survey provided us with a detailed snapshot of your opinions, which you can be assured were taking on board. * Mater Private Hospital Redland was awarded the National Gold Award and named the best Australian private hospital with 34
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Get Connected

kind of recognition from patients was a great accomplishment for the Mater team. These awards are testament to the hard work and dedication of our team of staff at Mater Private Hospital Redland, Mr Murray said. From specialists and nurses to midwives and support staff, everyone works with one goal in mind, the delivery of exceptional care. Medibank Privates Hospital Experience Survey, conducted by independent market research company Ipsos, analysed 22,668 responses covering 140 private

Members' Choice hospitals and is the largest and most authoritative survey of its type in Australia. The survey covers every stage of the hospital experience, from pre-admission to discharge and follow-up, with respondents sharing their thoughts on everything from the standard of medical treatment provided to privacy levels, hospital staff, communications, cleanliness and food quality. Survey responses are weighted to ensure the outcomes are representative of all Medibank Private members who were admitted to the hospital, not just those who completed the questionnaire. Overall, the survey showed a slight increase in satisfaction with the hospital experience when compared with the 2010 Hospital Experience Survey. Medibank Group Executive, Provider Relations, Cindy Shay, said the survey results provide an accurate insight into the experience of most private hospital patients. The survey results indicate that, overall, Australians are very satisfied with the standard of care provided in the private health system. This is important because people who take out private health insurance want to know theyll have access to services that suit their individual needs. This survey shows private hospitals are delivering this. In addition to the national and state rankings, we have prepared detailed reports for each of our

provider hospitals showing the areas where patients said they were doing well and areas where improvements could be made. Ms Shay said. Across the whole survey, responses showed high levels of satisfaction with clinical staff, including the attitude of health professionals and their clinical skills. However, staffing levels were less satisfactory with many respondents left unimpressed by the availability of nurses, both during the day and at night. Identifying the respective roles of hospital staff was also identified as an issue. Other areas where respondents indicated high levels of satisfaction were the standard of communication from hospital staff, in particular the explanation of treatment and clarity of doctors and nurses. Rating levels were lowest in relation to the discharge experience and post discharge care arrangements. Respondents reported consistently lower levels of satisfaction with the advice and arrangements hospitals provided and the notice they were given prior to discharge. Information about managing recovery and explanation of medicine intake were also highlighted as areas for improvement.

medibank.com.au or call 132 221.

For more information visit

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introducing the Health Hub

How healthy am I? Whats my risk of heart disease or diabetes? How can I manage my stress? What does my diagnosis mean? Where can I find reliable information?
Now, as a Medibank member, you can go straight to the online Health Hub, its your one-stop source for answers to your health and lifestyle questions. Its knowledge the whole family can use too, and were always adding new information. Health Resources An extensive library of articles, exercises, healthy recipes, newsletters and more Meal Planner Generate a 7-day personalised meal plan to meet your goals and dietary requirements. Best of all, you can trust the information and resources on the Health Hub, because its overseen and maintained by doctors.

Take control of your health

Get a snapshot of your health

Start with the Wellness Record, an easy assessment to give you a health age, personalised goals and program recommendations.

Youll also enjoy access to:

Health Conditions Explained Like to know more about an upcoming medical procedure or a medical condition? Informative videos can help you make informed health care choices Health Action Programs Coaching and health support programs to help you manage your health online, ranging from weight loss and managing stress to diabetes and mental health Risk Assessment Tools Want to know your risk of developing type 2 diabetes or heart disease? The Health Hubs tools can calculate your health age, your risk factors and set personalised health goals 36

Members can access the online Health Hub by logging onto Online Members Services at medibank.com.au/Member-Services Like to join? Call Medibank on 132 331.

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Get Connected

Medibanks Mobile Apps

Medibank Mobile App
The new Medibank Mobile App makes it easy to claim for dental, physiotherapy, optical and chiropractic services wherever you are 24 hours a day, 7 days a week.

Energy Balancer
Wondering if you should have pasta or sushi for lunch? The difference in how long youll have to exercise to burn them off will amaze you! Energy Balancer is a new app from Medibank that helps you balance the foods you eat with everyday activities. Designed to complement your existing diet plans and exercise regimes, it helps you make healthier decisions. You may be surprised with some of the results. For example, did you know that if you weigh 75kg and eat a meat pie, you'll need to do 1hr 41mins of gardening to balance out the calories? Energy Balancer includes a wide variety of foods and diverse sports and activities including golf, watching TV and swimming.

Health Apps
Information and advice

Find and contact Members' Choice extras providers near you Check your claim history and the status of current claims Review your cover information Change your contact details (address, phone number, email) Search for the nearest Medibank retail store Anyone over 16 years old with a Medibank Online Member Services login can use the app.

You can also:

Symptom Checker
Symptom Checker is a new app from Medibank that gives you the information you need, from providing treatment options for minor injuries and illnesses, to recommending you seek help or professional treatment. With easy-to-understand advice that's tailored to Australian conditions, Symptom Checker is useful for your own health and reassuring if you're looking after children. Symptom Checker also helps you access emergency numbers and store your favourite health providers details.
medibank.com.au

to help you make healthier decisions

For more information check out our website

www.medibank.com. au/mobile

Medibanks Mobile Apps are available from the App Store and Android Market and work across a range of mobile devices including: iPhone / iPad / iPod Touch and AndroidTM.
iPhone is a trademark of Apple Inc App Store is a service mark of Apple Inc. Android is a trademark of Google Inc.

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Editorial written by Erin Kisby, Contributor, Womens Health & Fitness, Blitz Publications

The smartest ways to diet

While its crucial to change your not-so-healthy ways for good, sometimes we need a little short-term help. Erin Kisby shows you how to kickstart healthy and sustainable weight loss the right way
Its no secret preventing weight gain is a simple equation: energy in balanced by energy out. Unfortunately, research tells us lifestyle factors make it difficult to follow this rule, and can result in an average gain of up to 0.7 sneaky kilos a year. Over a number of years this relatively small amount may push you into the overweight or obese category. Preventing weight gain is as important for those who are within a healthy range as it is for those who are overweight or obese, reports the Jean Hailes Foundation for Womens Health. By keeping an eye on your weight, youll be aware of changes and able to take action and prevent health consequences associated with obesity, such as increased insulin resistance, reproductive implications, coronary heart disease, stroke and a reduced quality of life. Even a loss of 5% to 10 % of your body weight may be beneficial in protecting your health from obesity-related chronic health conditions, says accredited practising dietitian Lisa Renn.

Low-carb/high-protein diet
Theres no silver weight loss bullet; however, widely promoted as an effective method are lowcarb, high-protein diets. These types of diets recommend 15% to 20% of energy (kilojoules) comes from carbohydrates, and the other 75% to 80% from proteins and fats. Carbs such as bread, grains, rice, starchy vegetables and some fruits are off the menu and protein and fat, such as red meat, fish, shellfish, poultry, eggs and cheese are ok. The reason weight is lost on this diet is the body may burn stored fat for energy rather than carbs, reports the Mayo Clinic in the US. Some common examples of low-carb, high-protein diets include the Atkins, Zone and CSIRO Total Wellbeing Diet. Pros: Low carbohydrate diets may be effective in reducing body weight; however, the most beneficial aspect of this diet is learning to replace low nutritional or health value carbohydrate foods, such as soft drinks, cakes, lollies, biscuits and hot chips with nutritionally adequate carbohydrates. Cons: A low-carb diet may be high in saturated fat and cholesterol, which may increase your risk of heart disease and some types of cancer. Some low-carb, highprotein diets may also restrict certain fruits and vegetables. Although this type of diet may lead to weight loss its hard to sustain, says Renn. Is this diet right for me? This type of diet may not be suitable if you have any degree of kidney impairment or renal disease, warns the Dietitians Association of Australia (DAA). How to achieve longterm results: Future-proof your health and weight by following a modified version of this diet. Choose wholegrain carbohydrates, high-fibre cereals and brown rice in place of refined carbohydrates. Switch unhealthy fats and protein for legumes and nuts. Importantly, dont give up fruit as its an essential dietary component.

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Counting kilojoules
The key to living healthier for longer may be counting and restricting the kilojoules you consume. Counting kilojoules isnt fun, but it can help you get a better idea of what youre eating, Renn says. Despite fads giving dieting a bad name, a well thought out diet may help kickstart weight loss and improved health, says Renn. People often want fast results and fad diets can promise this. However, the trick is finding a plan that fits with your lifestyle, and isnt too restrictive, is sustainable and teaches you healthy eating habits, otherwise your weight will yo-yo, she says. This in turn may help with weight loss and management. Kilojoules are necessary for the body to function properly, and on average women aged 19 to 30 need 7,100kJ to 13,900kJ a day to maintain a healthy weight, while women aged 31 to 50 need 7,300kJ to 12,500kJ a day. However, when excess energy is eaten its stored inside fat cells. To safely reduce your weight by 0.5 to 1kg a week drop your daily kilojoule intake by roughly 2100 to 4200kJ. How to achieve long-term results: The best way to lose excess weight and keep it off is by cutting kilojoules and increasing exercise, which burns off stored energy. Is this diet right for me? If youve recently noticed youve gained weight, start a food diary, and add up the kilojoules youve consumed during the week. This may reveal some surprising results. An extra glass of wine with dinner and biscuits during a meeting all count and may add extra weight to your waist. Once youre aware of the extra kilojoules you may be consuming youre better armed to reduce them. Pros: Being aware of the amount of energy certain foods contain may help stop you reaching for empty kilojoules. Foods that burn up quickly, leaving you feeling hungry, resulting in weight gain caused by overeating. Cons: Constantly counting kilojoules can take the joy out of eating, and can make food and dieting become an obsession, Renn says.

We've included some common weight loss solutions to help you modify not-so-healthy diets and achieve lasting results.

PHOTOLIBRARY

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Lunchbox diet Meal replacement diet

Skipping meals is a diet downfall. But swapping high-kilojoule meals for a prepackaged selection of foods, such as powder drinks, soup, bars, shakes or biscuits, may help you lose weight, reports a study in the Medical Journal of Australia. Researchers found partial meal replacements may help drop nine to 10% of total body weight within 6 to 12 months. Fad diets are extreme. Whole food groups are avoided and amazing results are promised. They are typically unsustainable and can backfire causing you to gain more weight. If it seems too good to be true, it probably is, Renn says. The lunchbox diet, however, sounds like a sensible approach, she says. This diet is based on filling a lunchbox with a healthy mix of 60% vegetables, 30% protein and 10% fat, and grazing on the contents throughout the day. Is this diet right for me? Whether you work in an office or from home, pre-packing your snacks and lunch for the day is a great way to prevent overeating. This meal plan is good for those maintaining their weight, as well as those trying to drop some unhealthy weight, Renn says. Pros: Diets are only helpful if they teach you something about where you have gone wrong and how you can improve your habits. This is a good example of a healthy diet as it requires thought and planning, important steps in the weight loss battle, says Renn. Financially its also a plus, as it prevents spending on unhealthy, expensive lunches and vending machine snacks. Cons: The only downfall is people may put junk into their lunchbox, Renn says. How to achieve longterm results: By sticking to the lunchbox diet daily and filling it with wholesome foods, youll be providing your body with a balanced amount of vitamins and nutrients and preventing overeating. A nutritious lunchbox may include a salad wrap, fruit, grain-based dry crackers, low-fat yoghurt and dried fruit and nuts, suggests Renn. Is this diet right for me? If you have a considerable amount of weight to lose this type of eating plan could be useful, Renn says. She advises before starting a diet you should see your GP or an accredited practising dietitian. The DAA suggests pregnant or breastfeeding women and those with liver or kidney problems shouldnt use meal replacements. How to achieve long-term results: Meal replacements can play a role in helping you reach a weight loss goal quickly, which can be very satisfying. However, you need to learn how to prepare healthy, balanced meals and build up the amount of physical activity you do before you stop using meal replacement products.

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Detox diet
High on the list of controversial diets are detoxes. Some swear cleansing diets help remove toxins, shift weight and boost wellbeing, while others believe our body has an effective system for waste removal. Is this diet right for me? If youve been bingeing on food or alcohol, detoxing may get you back on track and have a knock-on effect, improving your lifestyle choices. However, detox diets arent recommended for pregnant or breastfeeding women and older adults. How to achieve longterm results: Instead of relying on detox diets and products, concentrate on giving your body what it needs to maintain its self-cleaning system. A healthful diet, adequate fluids, exercise, sleep and all recommended medical check-ups, suggests a report by Harvard Womens Health Watch. Pros: I tend to believe the body does a good job of detoxing on its own, Renn says. However, as weight loss is about eating more sensibly, reducing kilojoules, alcohol, sugar and increasing fibre, a well-planned detox diet may encourage this long term, she says. Cons: If a detox encourages severe restrictions of whole food groups this may make it difficult to meet nutritional needs and may be unnecessary, reports the DAA.

Pros: The meal replacement market has increased significantly, Renn says. In fact, its a tool some dietitians use to assist people to achieve weight loss results. Meal replacements are beneficial as theyre portion controlled, making it easier to limit energy intake. Theyre also designed to make you feel fuller for longer, cutting down on unhealthy snacking. Cons: These types of eating plans can be costly and some meal replacements dont have all the nutrients you need, which may cause a vitamin or mineral deficiency.

Measuring Up
Dont let weight gain sneak up on you. Here are two ways to monitor your body. BMI: Calculated by dividing your weight in kilograms by your height in metres squared. For example, a woman 1.67m in height and weighing 65kg would have a BMI of 23.3. Healthy BMI = 18.5024.99; overweight BMI = >25.00; obese BMI = 25.0029.99. Waist measurement: A waist measuring more than 80cm is associated with an increased risk of chronic disease in women.

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ALL IMAGES PHOTOLIBRARY

Editorial written by Dietitians Association of Australia

Shape up for summer

Learn the secret to losing weight and keeping it off!
Want to know the secret to losing weight and keeping it off this summer and beyond? Forget the latest pills, potions and detox diets.
The healthiest way to detox is to give your body the nutrients it needs to work at its best. And the only way to do this is through a healthy, well-balanced diet and regular exercise.

A healthy diet

Healthy and weight loss are two terms that should always go together. Sadly, many diets that help you lose weight are far from healthy. A nutritious, varied and colourful diet, based on the Australian Dietary Guidelines, is your best bet to making sure you get all the nutrients you need for vitality, health and wellbeing this summer and beyond. Beware of diets that ban certain foods or food groups, or which promise dramatic results. They are often short-term fixes to a long-term issue. plenty of fruits and vegetables a variety of breads, cereals, rice, pasta and noodles (preferably wholegrain) moderate amounts of lower fat dairy foods, such as milk, yoghurt and cheese lean meat, chicken and fish and alternatives such as eggs, nuts and legumes like kidney beans and lentils
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A healthy diet is made up of:

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small amounts of healthy (unsaturated) oils such as olive and canola oils.

Top 5 super foods for summer

Broccoli
One of the best natural sources of vitamin C, and contains more than 10,000 phytochemicals, which help to protect the body from disease.

Eat a super diet this summer

Super foods typically contain disease-fighting nutrients such as fibre, antioxidants, heart healthy fats, vitamins and minerals, and are low in saturated fats, added sugars and salt. We've included some super foods that are sure to give you a healthy boost this summer. However, no one food can provide you with all the nutrients you need for good health. Thats why the Dietitians Association of Australia suggests aiming for a super diet instead; a variety of healthy foods in your diet is the key to keeping your health in check.

Blueberries
Rich in antioxidants and a good source of vitamin A and C. Great in fruit smoothies, on top of breakfast cereals or in muffins and cakes.

Wheat germ
High in fibre for good bowel health, and contains a range of B vitamins which are essential for giving your body energy.

Fad diets dont work in the long run

Your body needs enough food and nutrients to function at its best. Be careful of diets that promise dramatic weight loss because losing large amounts of weight quickly usually has little impact on total body fat. Most of the weight lost is usually water and lean muscle.

Yoghurt
A great source of calcium, and has a low glycaemic index (GI). Low-fat and no-addedsugar varieties are also low in kilojoules.

Salmon
One of the best sources of omega-3 fats. The Heart Foundation recommends 2-3 oily fish meals (such as salmon) per week for heart health.

Set some realistic goals

Small changes do add up. Some examples of achievable goals include: increase exercise from what youre currently doing, such as walking twice a week to 3 times each week take the stairs instead of the lift each day add 1 more serve of vegetables to your diet each day limit sometimes foods like chocolate and biscuits from
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every day to once or twice per week, and have 1 less takeaway meal each week. Write your goals and put them on the fridge. Tell your friends or family your weekly goals and get their support. It is often easier to follow your goals when you have support from others.

An Accredited Practising Dietitian (APD) is your diet coach providing tailored, expert advice to help you eat well, lose weight and stay healthy. For more information visit www.daa.asn.au

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Recipes provided by Womens Health & Fitness, Blitz Publications

Sizzling summer sensations

Seafood shaslicks
Serves 2 (4 sticks) Ingredients: 100 g of salmon 8 Scallops 4 baby octopus a capsicum Method: Place 4 shaslick sticks in water to prevent them from burning when placed on hot plate. Cut the salmon and capsicum into bite-size cubes. Place all ingredients on the sticks, alternating the ingredients. Season ingredients with your favourite herbs. Heat up hot plate or BBQ. Cook each side for about 1 minute.

Analysis per serve:

Kilojoules 939kJ Fat 4.3 g Carbohydrate 20.7 g Protein 26.2 g

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Char grilled vegetables with couscous and cranberries

Serves 2 Ingredients: 1 zucchini, finely sliced eggplant, finely sliced red onion, finely sliced red capsicum, finely sliced yellow capsicum, finely sliced 3 tbsp dried cranberries, finely diced 2 cups couscous Mint to garnish Spray oil
Analysis per serve:
Kilojoules 578kJ Total Fat 2.9g Saturated Fat 0.4g Carbohydrate 21.9g Protein 4.0g Fibre 2.4g Sodium 6mg GI medium

Method: Heat a griddle plate to medium heat and spray with a little oil. Place all the vegetables in a large bowl and season. Place the vegetables onto the griddle plate and cook each side for about 5 minutes, or until cooked. Cook the couscous as per the packet instructions. Once the couscous is cooked, place it into a bowl. Add the chopped cranberries and char-grilled vegetables and mix together. Garnish with the mint and serve warm or cold.

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Tofu chocolate mousse

Serves 2 Ingredients: 180g silken tofu 4 fresh strawberries, sliced cup cocoa powder 3 tbs brown sugar cup low fat soy milk Sprig of mint for each serve Method: Place all ingredients except strawberries into a blender or food processor and blend until creamy. Add a little more soy milk if the texture is too dry. Pour mixture into serving glasses and garnish with sliced strawberries and mint. Place glasses in the fridge for 15 minutes before serving chilled.

Analysis per serve:

Kilojoules 413kJ Total Fat 2.7g Saturated Fat 1.0g Carbohydrate 12.5g Protein 5.8g Fibre 1.0g Sodium 43mg GI low

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Sago pudding
Serves 4 Ingredients: 1 cup tapioca 3 cups water 2 tbsp brown sugar 1 tbsp water 1 tsp coconut essence 6 drops green natural colouring 4 tsp low-fat sweetened condensed milk Strawberries to garnish Method: Place the tapioca and Once the tapioca is cooked, water into a saucepan and place into a colander warm on a low heat. Stir to drain and cool under occasionally and cook for cold running water. Place approximately 10 minutes into a bowl and add the or until the tapioca is coconut essence and green transparent. Add a small colouring. amount of water if the Place approximately 4 tapioca is too dry during tablespoons of the tapioca cooking. into each serving glass. Add In another saucepan add the 1 teaspoon of condensed sugar and water and place milk to each serving, then on a low heat. Once the pour the sugar liquid sugar has dissolved, remove over the top. Garnish with and allow to cool. strawberries and serve cold.

Analysis per serve:

Kilojoules 776kJ Total Fat 0.1g Saturated Fat 0.0g Carbohydrate 45.3g Protein 0.6g Fibre 0.1g Sodium 10mg GI high

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Interview with Dr Chris Brown, Medibank Pet Insurance Ambassador

Dr Chris Brown partners up with Medibank

feelbetter editor, Penny Fraser, interviews newly appointed Medibank Pet Insurance ambassador, Dr Chris Brown. He discusses his experience as a vet and his views on pet insurance.
Can you remember the first operation you performed?
The operation following that, though, was slightly more dramatic. I was in the first week of my first ever job and someone brought in a cat that wasn't quite right. I spent a day looking at it, trying to make it better, but no matter what I did it just didn't seem to improve. I ended up taking an x-ray and found that it had been shot with an air gun pellet. So I had to take it to surgery and operate on it to remove the air gun pellet and sew its intestines The first operation I performed was actually on Rusty, my dog. He had to be castrated, so it was an interesting way for us to build our relationship.

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Pet

back together and remove part of its spleen. It was one of the most difficult operations I've ever done in my career, and I had to do it in my first week at work.

are a few things you can do to ensure that happens. Some of them seem quite simple, but its amazing how few people actually follow them through. 1. Backyard safety First of all, if you have any pet make sure its properly contained in your backyard. Make sure your fences are in good order and there are no gaps they can squeeze through. There are some amazing statistics around dogs and cats that are able to roam free in the streets. Cats kept indoors have an average life span of 14 years compared to cats that are able to roam outdoors their lifespan is just 4 years. So if you can keep them safe and keep them indoors as much as possible, theyre going to be happier and healthy. 2. Self closing gates If you have a dog, self closing gates can be life saving because when people pop over to visit and the gate is left open the dog could possibly escape and get run over by a car. 3. When youre out walking, use a dog leash Its amazing how many pets will see a cat or a tennis ball and go bolting across the street. 4. Diet Thinner pets do live longer and happier lives. Obesity is a huge risk factor for conditions like arthritis, cancer and diabetes, so certainly feed the recommended amount of food, limit the treats where you can and provide plenty of exercise.

As a vet, what is one of your greatest achievements?

In terms of singling out the one greatest achievement during my career, I still see myself as being someone that has a lot more to learn and lot more to contribute. Ive had some great experiences and certainly had other moments where I thought we might not be able to save a particular animal. Probably the one that stands out was a labrador puppy that was only 14 weeks old. It got into some snail bait and was in a really bad way when it came in suffering from convulsions. Its body temperature was about 41 degrees and usually in that situation they dont make it. Yet this little labrador was tough, and we worked very hard on him for a couple of hours. I backed myself to try a few different techniques that were probably a little bit risky and a little bit extreme, but in his situation I thought it was warranted. Lucky enough for him and for us it paid off and he survived. I see him around the streets of Bondi now, he weighs about 45 kilos and hes a big dog. I think the attitude he had as a puppy of eating everything is still around. So hes a good one to see when he walks by.

5. Prevent the unpreventable Thankfully nowadays veterinary medicine has reached the level where we can vaccinate against diseases like Pavlov virus and distemper, and fortunately a lot of those diseases dont occur in most parts of the country. So if you can give those shots plus worm tablets, heartworm protection, flea control, tick preventives, all those little things, it can save lives. And it might seem expensive but ultimately youll be saving money and have a happier and healthier animal.

Should we complement our animals diet with supplements?

Supplements are an interesting idea. A lot of people want to use them in their pets diet and I see that as being an act of love; they want to do everything they possibly can to make their pet's diet better. If they're eating good food and have a quality, balanced diet, all the supplements they require in terms of calcium and omega 3 fish oils should already be in that diet. In fact, sometimes you can do more damage by adding extra calcium. For example, I see more dogs that have problems from eating too much calcium, than from eating too little. So you need to be careful and only ever use supplements if your vet advises you to do so. In terms of pets that have joint issues like arthritis, then things like glucosamine and fish oil do help and do make a difference, so there are no issues with using those, but once again check with your vet. 49

What top 5 tips can you recommend to pet owners to keep their pets safe and healthy?

Everyone wants their pets to live long and happy lives, so there
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What are your views on pet insurance?

Pet insurance is one of those things that I wish a lot more people knew about, and a lot more people would use, and I think almost every single vet out there would agree with that. Pets live unpredictable lives; they relish the opportunity to surprise us at every possible chance, so to have pet insurance means having some degree of control. So when you take your pet to the vet, often youll receive some money back for your treatments, and if they're sick you'll probably be more inclined to have any extra testing so the vet can determine exactly what is wrong with your pet. Probably the biggest advantage I see is in terms of those unpredictable moments, say, when your dog might get out during a thunderstorm and be hit by a car. All of a sudden your world comes crashing around you, and you may have to end up paying thousands of dollars, and the last thing you want to have to think about is money. Youre so torn up by the emotional side of it that money shouldnt really come into it, but unfortunately it does, just like when any loved one may become sick. So pet insurance, like any health insurance, is great to fill in that gap, take away that worry and concern to make sure your focus is just on their wellbeing.

us that really support the idea of pet insurance. This is why vets are animal lovers. This is why we do the job; we want to make animals' lives better. Unfortunately the financial side of things sometimes does come into it. For us vets, we dont want to have to tell people that the choice is between their bank balance and their best mate. So its nice to be able to say if you have pet insurance its all taken care of and that worrying and very distressing side for a lot of people is taken out of it.

This dog had to be operated on by a specialist surgeon because of the type of fracture it had. It ended up needing 3 separate surgeries to get it walking and moving around happily again. I saw this dog recently and she's moving around brilliantly. All up, the cost of these operations was over $25,000 and I'm not sure the owner would have been able to do it if it wasn't for her pet insurance. So, she's very grateful she had it and obviously so is the dog.

What made you partner with Medibank Pet Insurance?

"Pet insurance is great to fill in that gap, take away that worry and concern to make sure your focus is just on their wellbeing."
Its an awful choice and its a choice that I see people having to make too often, so to eliminate the chance of that occurring, pet insurance is a great idea.

There are a couple of reasons. Im really passionate about getting the message about pet insurance out there. Not enough Australians know that pet insurance exists, or the benefits that pet insurance can offer them, and their pets. We also need to get that educational message out there. People need to know they can get their pet insurance from a trusted source, so Medibank's pet insurance offering is the perfect answer. Dr Chris Brown is a practicing vet and the star of Channel Tens program Bondi Vet. He is also the author of two books; The Family Guide to Pets (2005) and Tales from a Bondi Vet (2009). Hes also the proud pet owner of Rusty and George. Dr Chris Brown and his pets feature on the Medibank Pet Insurance website medibank.com.au/pet where you can find health tips for your cat or dog.

Are there any positive experiences you can share about people who have pet insurance?

From a vets perspective, do you think pet insurance is important?

As a vet and speaking to a lot of other vets, there are so many of 50

I've come across people who have had pet insurance and many people who haven't at that critical time. I had a client who was very grateful they had pet insurance. About 2 years ago I was called out for a dog that had been hit by a car. The dog had jumped out of its owner's car and run around the side of the vehicle and was hit by an oncoming car and consequently fractured its hip. This is an incredibly painful injury and a difficult condition to treat.

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Pet

Your best mate deserves the best care

Dr Chris Brown, Medibanks Pet Insurance Ambassador (and his pets Rusty & George)

If you believe in better health for dogs and cats, give your best mate the health cover they deserve. Get Medibank Pet Insurance starting from less than $3.00* a week.
As a vet and pet owner, Dr Chris Brown knows how important it is to get the right pet insurance. Thats why hes teamed up with Medibank. Give your best mate the health cover they deserve and support their right to better health with Medibank Pet Insurance. Choose your pets own vet or specialist and get up to 80% back on vet bills, with generous annual limits ranging from $8,000 up to $15,000. And if youre a Medibank Private member, youll get a 10% discount.

Ask in store, visit medibank.com.au/pet or call 132 331

*Price based on Bronze Paw Accident cover with $200 excess for a 1 year old Fox Terrier. Total annual cost $117.48. This is an example only. The actual premium varies for dogs depending on age and breed, and for cats depending on age. Limits, exclusions and waiting periods apply. Medibank Pet Insurance is issued by The Hollard Insurance Company Pty Ltd (ACN 090 584 473; AFSL 241436) (Hollard), is promoted by Medibank Private Limited (ACN 080 890 259; AR 286089) and administered by Pet Sure (Australia) Pty Ltd (ACN 075 949 923; AR 268991). You should obtain the product disclosure statement (PDS) for Medibank Pet Insurance, which is available from medibank.com.au, and consider the PDS and whether or not this product is appropriate for you, in deciding whether to acquire, or continue to hold, Medibank Pet Insurance.

MEC2408 Dr Chris Q1&Q2-Press 186x128-FA.indd 1

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Dont miss the next feelbetter Winter 2012

Well bring you more new healthy recipes for you to enjoy, and some great health, wellbeing and travel articles.

Burst your thirst

Did you know that by the time you body feels thirst you are already dehydrated? This is an important fact to remember, especially in the warmer months, as your body requires more water. Start your morning with a glass of water and drink constantly throughout the day to prevent dehydration.

The feelbetter magazine is printed using organic-base inks on elemental chlorine-free paper, which is manufactured using under the ISO14001 environmental standards framework. Medibank Private Limited ABN 47 080 890 259
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