healthy living magazine - autumn 2011

The Gawler Foundation magazineAn integrated approach to health

healing and wellbeing

healthyliving Issue 8 | Autumn 2011

Empowerment researchtaking control of health

Money can't buy healingthe 'best things in life' approach

Feldenkraisfinding the easy way

Walking the CaminoJohn Bettens steps out

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30Michael's Twenty Years of Harp at TGF

Working at The Gawler Foundation over the past 20 years has had a profound influence over the way I live and how I approach my work. It has been (and continues to be) such a privilege to share so many people's journeys as they use their illness or commitment to wellness to make changes in their lives. Practising mindfulness meditation has brought me to a beautiful place where I enjoy each small moment in a peaceful way.

One of my most heart warming moments during my time at The Gawler Foundation was meeting a participant who had recently undergone a heart bypass. He had heard me talking about how pleasant the sound vibrations from the back of the harp were as they entered my chest through the sound holes. He felt this would be a healing experience for him also, so he asked me for some harp lessons and I believe he is still playing the harp to this day.

I have seen many changes at the Foundation over the years. New staff, the opening of our Hawthorn Centre, different approaches to meditation and the flourishing of the beautiful gardens at Yarra Junction. Having worked at the Foundation for a long time, I have developed warm friendships with the staff, a lovely group of people completely committed to the work.

I now find myself working with musicians who approach their lives from a meditative place. This has evolved over time and has not been something I have consciously sought. I play frequently with musicians who are also my closest friends and collaborators in composition and performance. We all meditate before going on stage, which, for me, seems to form our improvisations into rich musical conversations. The music I play has become much more spacious and simple over time, and I enjoy the spaces between the notes so much more.

I am looking forward to recording my new compositions in my solar powered, mud-brick studio and working in my vegetable garden, which I unwittingly share with many possums. My dream is to keep working towards the feeling behind the quote: ‘Live simply so others may simply Live’. To find out more about Michael's Twilight concerts visit www.twilightmusic.com.au or www.michaeljohnson.com.au Michael Johnson - Harpist

2 healthyliving - The Gawler Foundation magazine

The Gawler Foundation will hold its annual general meeting on Tuesday 8 March 2011 at 6pm.

All financial members are invited to attend the meeting, which will be held at The Gawler Foundation Hawthorn Centre, 565 Burwood Road, Hawthorn.

Light refreshments will be served. For catering purposes, please RSVP by calling the Foundation on 03 5967 1730 to confirm attendance.

Nomination forms for election as officers of The Foundation (President, Vice President, Treasurer, Secretary), or as ordinary members of the Board can be obtained from the office of the CEO. They shall be made in writing, signed by two members of the Foundation, accompanied by the written consent of the candidate and delivered to the CEO of The Gawler Foundation not less than seven days before the AGM.

This month marks the 30th anniversary since Ian Gawler held his first cancer support group in a small house in an eastern suburb of Melbourne.

The Gawler Foundation (and Ian's work) has touched the lives of over 80,000 people over the past 30 years and contributed a vast amount of knowledge and experience to the role of integrative care in cancer treatment. We give thanks for all the support we have had along the way and look forward to a future where our contribution matters even more.

THE GAWLER FOUNDATION Annual General Meeting 2011

Cancer support groups reach a thirty year milestone

The Gawler Foundation Inc. is a not for profit organisation committed to an integrated

approach to health, healing and wellbeing that includes the body, emotions, mind and spirit.

Our mission is to work within an integrative medical framework to provide access to the best possible instruction and support for the implementation of self-help techniques for

people experiencing cancer, Multiple Sclerosis or other serious illness.

Directors of the Board Irene Goonan, PresidentRay Cummings, TreasurerProfessor Avni SaliJanne PaltheShelley OldhamKarin Knoester, CEO

The Gawler Foundation Yarra Valley Living Centre Hawthorn Centre55 Rayner Court 565 Burwood RdYarra Junction 3797 Hawthorn 3122 PO Box 77 Yarra Junction VIC 3797 Phone 03 5967 1730 Fax 03 5967 1715 Email [email protected] www.gawler.org

EditorialEditor and Designer: Lindy Schneider [email protected] Committee:Karin Knoester, CEOSiegfried Gutbrod, Therapeutic DirectorPaul Bedson, TherapistGreg Rumbold, Research Officer

Proofreader: Tara Rawlins

Membership and SubscriptionsContact: [email protected]

© The Gawler Foundation 2011 ABN 79 160 595 251

The contents of this magazine do not necessarily reflect the opinions of The Gawler Foundation and should not be construed as medical advice. The Gawler Foundation accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication.

The Gawler Foundation encourages readers to be discerning with information presented and when making treatment, dietary and lifestyle choices.

Printed on 100% post consumer waste recycled paper using vegetable oil based inks.

From the CEO

Karin Knoester is The Gawler Foundation’s Chief Executive. She can be contacted by email: [email protected]

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Hello everyone. My goodness, what has happened to our weather? We really are well described in Dorothea Mackellar’s famous poem My Country as 'a land of sweeping plains, of ragged mountain ranges, of droughts and flooding rains’. Our thoughts are with all those people who were affected by the

floodwaters or cyclones in Queensland, New South Wales and Victoria, and the bushfires in Western Australia. We watched the images on the television and saw many acts of heroism and leadership – out of these dreadful events we will also find those kernels of real humanity and courage, of care for each other and deep compassion for those who have lost so much.

The theme for this edition of Healthy Living is ‘Empowerment’ and I am sure you will find some wonderful kernels of truth in Paul Bedson’s article and Greg Rumbold's review of the research in this field.

This year marks 30 years of Ian Gawler’s work with people with cancer. Many of you know the story of the support groups he established in 1981 to help people manage the difficult journey that is cancer. What an amazing milestone!

The Foundation will celebrate its 30th anniversary in 2013 and we plan on making it a memorable event. Do you have any ideas about what we might do? Please feel free to email me if you would like to share your thoughts.

John Bettens is someone else who wants to make a difference, both in his own life and in the Foundation’s life. John commences his Camino walk early next month – all the way from Rome to Santiago. He is seeking sponsors and all the funds raised will be donated to the Foundation to further our work. John is aiming high – $1 million! How amazing would it be if we could celebrate his success and the Foundation’s anniversary by building a brand new therapy centre here at the Yarra Valley Living Centre. It’s a big dream, but then that’s what dreams are supposed to be. Read John’s story and follow him on the website…perhaps it will spark a dream for you.

What will autumn bring for you? Perhaps some big dreams starting to take shape, perhaps more of the same. Remember, often beneath the ordinary, lies the extraordinary. Like the little gumnut (on the front cover), wonders are revealed when we allow ourselves to be opened to life.

Be kind to yourself.

An important area of research within the health field is developing around the idea of empowerment and its impact on healing.

Emerging evidence suggests that people who adopt a proactive approach to the challenges of a disease or illness have better outcomes than those who are passive.

The research to dateTo date, most of this research has focused on people living with chronic diseases such as diabetes, arthritis, heart disease or mental health issues.

This research has shown that taking an assertive role with a strong focus on self-care is associated with a range of benefits including:

• Improved health status for people living with chronic disease

• The adoption of healthy lifestyle and self-management strategies

• Improved communication with health professionals

• Effective utilisation of available health services.

Early studies have tended to focus on the concept of self-efficacy. This refers to a person’s belief about their capability to exercise influence over the events that affect their lives. For example, one person may believe that they have the knowledge, skills and support that will allow them to take control and respond effectively to the challenges of a serious disease.

Another person may believe that they personally have little capacity to influence events after the diagnosis of a serious illness and that this is in the hands of the health professional or health service that they are using.

In some research studies, the approach has been broadened beyond an investigation of a person’s sense of personal efficacy to focus on decision making and communication in the context of interactions with health professionals.

The concept that is perhaps closest to the approach of The Gawler Foundation is known as empowerment. This is a construct that emphasises the importance of issues of control, critical awareness and participation. 4 healthyliving - The Gawler Foundation magazine

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Taking ControlThe qualities of empowermentResearch in the fields of mental health and chronic disease suggests a person who is empowered often exhibits the following qualities:

• Has access to information and resources

• Learns to think critically, develops new perspectives and skills

• Through growth and change refines how they view their health issues/redefines self-image

• Has decision-making power/redefines relationships with health professionals

• Accesses a range of options from which to make choices (not just yes/no, either/or)

• Is assertive, shares knowledge and information, advocates for improvements in health services, expects respect from health professionals

• Knows that he or she can make a difference/has the skills and knowledge for maintaining health and self-healing

• Feels part of a group with shared experiences and common goals

The research lagWhile the chronic disease research suggests that taking a positive,

proactive approach to the challenges of a serious illness has many benefits, researchers are only just beginning to explore this issue among people who are living with cancer.

The reason for this is not entirely clear but perhaps as researchers we have been slow to recognise that an individual living with cancer can exert a strong influence over their own health and wellbeing by applying their personal skills, knowledge and capacities.

A sense of control In studies exploring the perspective of a person living with cancer, empowerment is often discussed as a need or response to the disempowering experience of becoming a ‘cancer patient’.

Some researchers have begun to explore the processes and strategies through which people with cancer achieve a sense of control in managing their situation. Early research findings support the approach we have always taken in our programs.

'Studies have shown having the support of a social network, coming

to terms with the disease and its impact

on identity and self esteem and adopting a positive and determined

approach can facilitate the process

of empowerment.'

Empowerment Research and People Living with Cancer

healthyliving - The Gawler Foundation magazine 5

by Dr Greg Rumbold and Christine Gruettke

ReferencesThere is insufficient space to list all of the references for the research that is discussed in this article.

The full list of references for the research studies is available on our website.

For further reading we recommend the following papers:

Bulsara C, Ward A, Joske D Haematological cancer patients: achieving a sense of empowerment by use of strategies to control illness. J Clin Nurs. 2004 Feb;13(2):251-8; van Uden-Kraan et al Participation in online patient support groups endorses patients' empowerment Patient Educ Couns. 2009 Jan;74(1):61-9; Oliffe et al Prostate cancer support groups, health literacy and consumerism: Are community-based volunteers re-defining older men's health? Health (London). 2010 Dec 22; Stang I, & Mittelmark MB Intervention to enhance empowerment in breast cancer self-help groups Nurs Inq. 2010 Mar;17(1):47-57.

Call for ParticipantsWe are conducting a research study involving people who have participated in one of The Gawler Foundation programs for people with cancer in 2005 or earlier. We are currently compiling a list of past participants from this period who will be invited to participate in this study. If you participated in one of these programs during 2005 (or earlier), or know of someone who did, and would like to receive some information about the study, please contact our Research Officer Greg Rumbold at [email protected] or on 03 5967 1730.

GregDr Greg Rumbold is the Research Officer at The Gawler Foundation. He has worked in health research for over 20 years in areas including public health, alcohol and drug research, and evidence based medicine.

Research findingsThese studies have shown having the support of a social network, coming to terms with the disease and its impact on identity and self esteem and adopting a positive and determined approach can facilitate the process of empowerment.

The issue of empowerment has been explored within the context of the communication and decision making processes between health professionals and their clients.

This research has shown that people who are diagnosed with cancer often find it challenging to obtain and assimilate the information that they require to make informed choices about health services.

Also it has been found that health professionals and their clients often have differing perspectives about their respective roles in making decisions about treatment options.

Other research has shown that the process of empowerment is supported and facilitated by involvement in cancer self-help programs or peer support groups.

As this field of research continues to develop we can expect the focus to turn to exploring the benefits of empowerment for people living with cancer. The development of this area of research is encouraging and the emerging findings reinforce the value and importance of the Foundation's long standing efforts to promote and facilitate empowerment.

The Gawler Foundation's approachThe Gawler Foundation supports people experiencing cancer to take an active role in their response to the illness and to implement effective self-help techniques for maintaining health and wellbeing.

We often witness qualities of empowerment in the people who participate in our cancer programs. Through the information and support that we provide in these programs we encourage participants to make informed choices about the health services they utilise and learn about the many strategies and techniques available for self-care and self-healing.

For many of our program participants, this is part of a process of gathering information and taking control of the situation and choosing the options that best suit their personal needs.

Often this involves utilising a range of medical treatments and complementary therapies, making changes to diet, exploring spirituality, exercising more, using meditation, yoga or other mind-body techniques, participating in support or self-help groups and choosing health professionals who understand and support the approach they have adopted.

What has motivated you to set out on the Camino walk?

Distance walking is an opportunity to live each day in mindfulness. It is a meditation. These things make it a wonderful way to heal. We connect with our natural environment, and with our minds, our bodies and our spirits. It can be an extraordinarily peaceful and rewarding experience. I can recall, on one of my previous walks, feeling so at peace and at one with what I was doing and saying to myself, ‘Life doesn't get any better than this’. Every day I am reminded of my strengths and my weaknesses. Walking can also be a very humbling experience. It is a wonderful opportunity to let go of ego. Life becomes a simple affair when your worldly possessions are carried on your back and accommodation is nothing more than a small tent, sleeping bag and mat.

Why the Camino – what is the appeal?

There is something very special about walking a path that was walked, perhaps a thousand years before, by someone making their way, often under extreme hardship, to either Rome, or in the opposite direction, to Santiago de Compostela.

What do you anticipate being the highlights?

The whole of the journey will be a highlight. You get to

Q & A with John Bettens - raising money for TGF

Make a Donationwww.rometosantiagoproject.com.auJohn departs on April 1, 2011. Please join us in wishing John a wonderful journey and support his dedication by making a donation via our secure website.

'Sometimes we get the opportunity to do something a bit out of the ordinary which can do some good in this world. I feel the Rome to Santiago project is one of those somethings.' John Bettens

From Rome to Sant iagoobserve life at walking pace through a very wide lens. You see, you hear, you feel, and you smell things that are otherwise missed when travelling any other way. Of course, the ultimate highlight will be reaching St James Cathedral in Santiago. I can see myself now walking, full of emotion, down those familiar streets in the old part of the city that lead to the cathedral. There will be sadness that the journey has come to an end, mixed with the joy of having experienced something monumental in my life.

What are the main challenges you will encounter?

Finding my way. I was asked recently whether I would be taking a GPS. I replied that all you need is a good old fashioned map, a compass and some common sense. You need to be flexible enough to change course if the circumstances demand. Because all of my possessions will be carried on my back, this poses a security problem, especially when I choose to use my tent for the night. It's not like I can pitch my tent, walk into town for a meal in the evening and expect it will remain secure until I return. However, there is always an upside: eat early, find a spot to pitch my tent, and then have lots of time to read or meditate before it gets dark.

Tell us a little about your health and history with cancer. How are you now?

Most people who receive a cancer diagnosis follow the same path: surgery, chemotherapy or radiotherapy. Following my first diagnosis, which was prostate cancer in 2003, I made the decision to not have any of these treatments. Instead, I commenced with a 42 day liquid fast which was my doorway into becoming a vegetarian. At the same time I stopped drinking coffee and alcohol, commenced yoga and, after about 18 months, began to wind down my legal practice, eventually leaving my job as a criminal defence lawyer in December 2006. Leaving work was one of the single most advantageous decisions I have made in combatting cancer. It eliminated a significant source of chronic stress and gave my immune system a better opportunity to do what it was designed to do. This cancer is still problematic, but I will be travelling to Germany after the walk to have three weeks of hyperthermia treatment for it. If there is one thing that embodies my approach to cancer treatment, it is my preparedness to try something different. None more so than my choice of treatment for follicular lymphoma, which was diagnosed in March 2007. I commenced urine therapy in February 2008 (read more on my blog) and by December all the cancerous lymph nodes had reduced in size to where I could comfortably say that this cancer was in remission. I can also comfortably say that neither of my two cancers, nor my selected treatments for them have caused me to have a single sick day in the past eight years. After all, quality of life is what is important following a cancer diagnosis.

'I will walk 3000 kilometres'


Q & A with John Bettens - raising money for TGF From Rome to Sant iago

Your favourite past-times?

I have a backyard abundant with vegetables and herbs in various stages of growth and I love building things with timber. Books are my constant companion and my choices are fairly eclectic. In 2009 and 2010, I enjoyed returning to university after a 33 year absence to do a Masters degree in International Law. I'm graduating on the same day as I leave for overseas to do my walk.

Why The Gawler Foundation to receive funds raised?

I have now completed four of the programs offered by the Foundation. Its philosophy, involving an integrated approach towards healing cancer, complemented my own. After I attended the Foundation for the first time, I introduced a daily meditation practice and veganism to my healing regime. I came to realise very early on that within each of us there is a substantial ability to manage our cancers if only we take the time to educate ourselves enough to make informed choices and feel confident about those choices. To my mind, feeling that we have control over the treatments we adopt and belief that the choices we make are the best for us at the time, are crucial aspects of the healing process. Many people abdicate responsibility for their own treatment to others, particularly to the medical profession, and are then disappointed when things don't go as expected.

How are you preparing for the walk?

Preparation is not all about doing practice walks although I am breaking in a new pair of boots. I don't intend to walk around my neighbourhood in full kit, including loaded back pack and walking poles! Past experience tells me that after about a week of walking, I will have reached a level of fitness that will see me through. Preparation is also about tying up the loose ends of life so that I can leave Australia comforted that my absence will be as stress free as possible.

How long do you expect it to take?

A walk of 3000km will take a minimum of four months if I walk 25 kilometres each day without a break. I expect to be in Santiago de Compostela sometime after mid August 2011. This will allow me two to three weeks of breaks along the way. Even though I don't have any time restrictions upon me to complete the walk, my experience is that two days is about the maximum break before I start to feel a disconnection with the habit of walking.

Will you be travelling alone?

Generally, yes. However, anyone who wishes to join in can do so at any time. By following my blog, you can see where I am and email me on [email protected] so we can work out a meeting point.

What are conditions like along the way? Where will you sleep? What will you eat?

The magic of the walk is not knowing what the conditions are going to be like along the way. For me, this provides part of the essence of the walk which is mystery, excitement

and challenge. I'll do my best to avoid going within cooee of a main road choosing as many secondary roads and tracks as possible. How else can I get to be immersed in the country through which I'll be passing?

This will be my fourth long walk and the first on which I will carry a tent, sleeping bag and mat. Camping is something I'm really looking forward to and I'll do as much of it as possible. At some stage I'll need to take a shower and so a camping ground or a one to two star hotel will beckon. Food is something I'll buy along the way. Bread and cheese become staples. Not particularly vegan, but, as I have done on previous walks, I give thanks for what is available to eat and don't dwell on what is not available. However, I will stick with the fundamentals of no coffee, no alcohol and no meat.

How will you celebrate completing the walk?

Those who were in Sydney at the time of the Olympics will have felt the buzz, excitement and air of goodwill in the city. Santiago de Compostela is like that all the time. There is so much love, so much joy and so much peace and harmony around you think the city will not be able to contain itself. When I talk about the city, I am speaking of the streets within a kilometre or two of the Cathedral where the pilgrims congregate day after day. Every pilgrim visits the cathedral. Although it is a Catholic church, people of all denominations and those without any religious tradition will make the visit, even if just to witness the swinging of the incense burner at the midday mass. A visit to the Cathedral is seen as the culmination of a pilgrimage. I'll also pay another visit to my favourite tapas restaurant!

What is your advice for anyone attempting a walk?

Have a belief in your ability to complete such a walk. Like a cancer treatment which you wouldn't go into ignorant of its implications, prepare yourself before you leave. There is so much on the internet and so many books have been written about pilgrim walks. Don't put it off. If your heart says go, then go.

What do you need from supporters?

Send me an email of encouragement from time to time. Most importantly, I would like everyone who is able to make a financial contribution so that I can reach my target of $1 million. Imagine the benefits that will flow to the Foundation if we can achieve this goal.

How can we find out where you are while walking?

Just follow the blog at www.rometosantiagoproject.com.au to which I will be posting updates at every opportunity. My aim is to do this daily, but I'll have to wait and see the availability of the internet along the way.

www.rometosantiagoproject.com.au


by Paul Bedson

The best things in life are free and can’t be patented: fresh air, sunshine, rain, love, friendships, laughter, a walk along the beach, hugs, rest and peace. Not only are the best things free, they are essential for our health, wellbeing and our ability to heal.

We can’t buy healing. It doesn’t come in a bottle, a pill, a powder or a medical intervention. Medications and medical treatments can reduce symptoms, slow down the momentum of an illness and help to create an environment which is conducive for healing, but they can’t do the healing.

Patented medicines and mainstream medical treatments are most effective for resolving acute illnesses like physical trauma and infections; whereas, cures for chronic diseases like cancer, MS, diabetes and heart disease remain elusive. Chronic disease seems to respond more to the ‘best things in life’ or lifestyle medicine.

There are two distinct approaches to illness: the curative and the healing.

The curative approachThe curative approach has become the mainstream medical model in contemporary times. The curative model has grown out of a left-brain, rational dominance that has created a focus on scientific materialism as the basis for understanding and treating illness. This approach reduces a patient to a number of symptoms that it then targets to produce a cure. This scientific materialist model focuses on physical symptoms and devises external interventions (drugs and medical technologies) to treat the symptoms. Anything other than observable, physical symptoms is discounted by this specialist approach.

This way of understanding the nature of an illness and treating it comes from a specialisation in scientific materialism. For example, cancer medical treatment specialises in the tumour destructive therapies of chemotherapy, radiation and surgery.

'As a society, we seem to trust complexity, technology and science more than we trust simplicity, nature and human resources.'

Money can't buy healingempowerment from within

This specialisation in scientific materialism fits in nicely with a consumerist society. We produce, package, patent and promote pills and medical treatments and the ‘health industry’ thrives. Conditioned by this curative approach, patients hope for and look for an external intervention or ‘magic bullet’ that will cure the symptoms quickly so they can return to their normal busy, productive lives. We typically seek the one intervention that will eliminate the one underlying physical defect responsible for the disease. Of course, if such a ‘magic bullet’ exists, why not take it?

From the outlook of Traditional Chinese Medicine (TCM), we would say that this curative approach focuses on the ‘branches’ of an illness, not the ‘roots’. In treating the branches of an illness it is, of course, important to deal with the symptoms and to give the patient comfort and relief. However, because we hope for a quick resolution from these external interventions, curative treatments are often strong and therefore produce collateral damage or side effects. The questions about such interventions often are: ‘Do they prevent recurrence?’, ‘How long will they need to be taken?’

In this curative model there is a specialist, a supplier and a consumer (patient). The consumer is dependent on the specialist and the supplier. The consumer of health products and services can tend to be in a passive and disempowered role. The question then is can we really buy and sell health, wellbeing and healing?

The healing approachThe healing approach for dealing with an illness looks at the whole person, their relationships and lifestyle. It is holistic rather than symptomatic and addresses the mind, emotions, body and spirit – not just the physical. From the outlook of TCM, we would say the healing approach may treat the observable symptoms but also explores the ‘roots’ of the illness.

The intention of the healing approach is to restore balance and improve wellbeing by supporting


Money can't buy healingempowerment from within

PaulPaul Bedson is a therapist at The Gawler Foundation where he facilitates key Foundation programs.

the patient in dealing with the whole environment or background out of which their symptoms arise. This often involves changes to lifestyle through which the patient may be educated and challenged and ultimately, empowered and inspired.

The challenge of the healing approach is that it requires sustained personal commitment – a healthy change to some key aspects of the patient’s lifestyle. It challenges our passivity, laziness and dependency on the mainstream medical model. Healing interventions might include: meditation, nutritious food, detoxification, moderate exercise, emotional support, fun and laughter, contact with nature, emotional expression and spiritual qualities like passion, purpose, connectedness and compassion. These healing interventions can’t be patented, are mostly free and can be practised every day.

The big question is which do you trust? Curative? Healing? Both? Do you trust external interventions more than the body’s own healing resources? Those healing resources need to be trusted and supported so they can be strengthened and empowered to do their job – they need sustained personal commitment. As a society, we seem to trust complexity, technology and science more than we trust simplicity, nature and human resources.

An integrated approach to illness can include both the curative and the healing models and employ a combination of mainstream medicine, complementary medicine and lifestyle changes. But perhaps the ‘health industries’ prefer that patients see themselves as ‘victims of illness’, ‘sufferers’ and passive consumers of health products and services.

Fortunately, there is steadily growing interest and research in the healing approach. The Gawler Foundation and other proponents of an integrated model of treating illness are teaching patients about the healing power of the things that money can’t buy.

It would be hard to come up with a better strategy for enhancing mental and physical health than regular physical exercise. If the benefits of exercise could be put into a pill and patented then we can be sure that it would be in high demand and would cost us an enormous amount of money. The fact is, however, that it is largely free and the side effects are good.

Wherever possible, lifestyle changes should be first-line treatment for illness, not an afterthought. This is particularly true for preventing disease and managing chronic disease. Obviously, in an emergency situation, lifestyle changes play a secondary role until after the condition has been brought under initial control, but lifestyle issues then need to be given attention. After the mind, two of the most important therapeutic tools we have are diet and exercise.

Exercise in AustraliaA significant proportion of the community are sedentary, that is, they do not do enough exercise to obtain a health benefit from it. In most affluent countries, 30-40% of people are classified as sedentary and only 15% do regular vigorous aerobic exercise. A survey on physical activity levels among Australian adults found that 43% were not active enough to achieve health benefits.

Some members of the population are particularly likely to be inactive such as women, the elderly, those with lower education and socioeconomic status and parents with children under five years of age. In remote rural areas, people are more likely to be sedentary than people in metropolitan areas and regional centres. Overall, walking tends to be the most popular form of exercise. Exercise frequency and intensity tends to drop substantially once we are beyond the 18-24 age group and bottom out amongst the middle-aged, the 45-54 age group. This is unfortunate because this is the exact time when the risk of heart disease, cancer and other chronic diseases starts to escalate.

Physical exercise protects us against a range of illnesses. Physical inactivity is a major contributor to the burden of disease in the community. In Australia, inactivity ranks second to tobacco smoking in causing disability and death.

Physical inactivity or a sedentary lifestyle is a risk factor for a whole range of conditions:

Exercise the wonder drug


'In 2004-05, 70% of Australians aged 15 years and over were classified as sedentary or having low exercise levels.'ABS –Australian snapshots

Various CancersHeart diseaseMetabolic syndrome HypertensionType II diabetesHypercholesterolaemiaObesity

DepressionAnxietyOsteoporosisGallstonesCognitive decline and dementiaInfections related to poor immunityInsomnia

Put another way, physical exercise is therapeutic for these and many other conditions and can be used as a ‘prescription’—a wonder drug which has many health benefits such as more vitality, better mood and fewer infectious diseases. We can add to the amount of exercise we do by increasing our incidental or non-structured physical activity, such as taking the stairs, using fewer labour-saving devices around the home and walking to and from work.

We can also adopt personal exercise prescriptions (developed in conjunction with health professionals) so that we do the types of exercise that are best for specific health conditions.

Different types of exerciseDifferent types of exercise—aerobic, resistance training and stretching—provide different benefits. All forms of exercise are useful and play different roles. Aerobic exercise is the best way to burn calories but resistance training is also good for maintaining muscle mass and improving metabolism of glucose and fat. It is useful to have each form of exercise in a weekly routine.

Exercise the wonder drug


by Dr Craig Hassed

Dr Craig Hassed is a General Practitioner and Senior Lecturer at Monash University Dept of General Practice. Craig’s teaching, research and clinical interests involve mindfulness-based stress management, mind-body medicine, meditation, counselling, holistic healthcare, complementary therapies and medical ethics. Author of 'New Frontiers in Medicine (Vols 1&2)' and 'Know Thyself', Craig also writes regularly for medical journals.

'Inactivity is thought to contribute to about 8000

deaths in Australia per year.'

Types of exerciseAerobic—aimed at expending energy and increasing aerobic capacity e.g. walking, cycling, running and other vigorous activities

Resistance training—maintains muscle tone, stability and strength e.g. weights

Stretching—improves flexibility, balance and function e.g. stretching, tai chi, yoga, Pilates

The exercise prescriptionWhen we decide to begin exercising or modify our exercise program, we need to bear in mind our current level of fitness, health and age. It is best to take a responsible approach and build up over time. Listening to our body and working with it is an important principle to follow. The body needs to feel like it is working, but not feel like it is being strained by the activity. The simplest and safest way to start is to begin walking, which is an excellent form of exercise and produces many health benefits. We see greater health benefits the more often, longer and intensely we exercise although once we reach a certain point, the benefits plateau and care should be taken not to overstress the body which can predispose us to other potential health complaints.

Walking briskly for three to fours hours per week (in total, spread out throughout the week) will provide maximal benefits and this can be mixed up with other activities such as swimming, golf or even gardening for several hours per week. Consider also the opportunities in each day for incidental, non structured exercise as previously mentioned. Leaving the car at home, using stairs rather than the lift or getting off the bus a stop early all add to your exercise prescription.

The barriers to exercise–translating good intention to actionSome barriers are real and some are perceived to be more problematic than they really are. It is important to identify these barriers and to find ways around them.

Lack of time: There are 168 hours in a week, and three hours is not a lot to put aside when weighed against the enormous health benefits. Lack of time is often a cover for lack of motivation. We need to critically examine our priorities and use of time, and then make time available for exercise whenever the opportunity is available. Any exercise needs to work in with family and other demands, so look for ways to combine things together.

Lack of motivation: To combat lack of motivation it is useful to consciously acknowledge the benefits of exercise and the costs of remaining inactive. Benefits can be highly motivating.

Lack of money: Physical exercise can be free. Walking and digging in the garden are free, jogging costs the price of a pair of shoes and pool entry is relatively cheap. When we compare the expense of most forms of exercise with what we are prepared to spend on other forms of leisure activity, we find that the argument of lack of finances does not have much clout.

Physical injuries and limitations: If we are troubled by conditions, it is important to seek guidance from a trained healthcare professional when developing an exercise program. Body-friendly alternatives do exist and physical exercise can be an important part of rehabilitation.

Weather: Whether it is hot or cold, choosing the right time of day to exercise helps, as does dressing appropriately for the conditions. See changing weather conditions as an opportunity to vary your exercise routine and stay interested.

Set goals and get moving‘First get moving, and then get moving quicker within your capabilities,’ says Dr Bernie Crimmins, GP and exercise specialist. So, set some SMART goals for yourself (an acronym that stands for Specific, Measurable, Attractive, Realistic, Timely) and get started today.

The benefits of exercise are a wonder drug for your continued health, wellbeing and vitality.

READ MORE in Dr Craig Hassed's book 'The Essence of Health', available from the Resource Centre. Craig's retreat program 'The Essence of Health' will run 9-11 Sept.


Residential Programs for Cancer, Multiple Sclerosis and other Illnesses► Life and LivingA ten day transformative program to meet and help overcome the challenges of cancer.

Venue: Yarra Valley Living Centre• Monday 4 April - Thursday 14 April

• Monday 2 May - Thursday 12 May

• Monday 13 June - Thursday 23 June

• Monday 18 July - Thursday 28 July

• Monday 22 Aug - Thursday 1 Sept

• Mnday 19 Sept - Thursday 29 Sept

• Monday 17 Oct - Thursday 27 Oct

• Monday 5 Dec - Thursday 15 Dec

► Life and Living - The Next Step* A five day follow-up program for people who have completed 'Life and Living' or 'Living Well'. (*Formerly known as Health Healing and Beyond)

Venue: Yarra Valley Living Centre• Monday 28 Mar - Friday 1 April• Monday 3 Oct - Friday 7 Oct

► Healing Meditation RetreatThree day retreat that facilitates the healing process for people dealing with an illness.

Venue: Yarra Valley Living Centre• Wednesday 6 July - Friday 8 July• Wednesday 2 Nov - Friday 4 Nov

► Overcoming Multiple SclerosisFive day practical and inspirational program facilitated by Professor George Jelinek.

Venue: Yarra Valley Living Centre• Monday 30 May - Friday 3 June (Follow up)• Monday 10 Oct - Friday 14 Oct

Residential Programs Promoting Health and Wellbeing► Set Your CompassWeekend retreat facilitated by Siegfried Gutbrod which guides purposeful life planning for the year ahead.

Venue: Yarra Valley Living Centre• Friday 12 Aug - Sunday 14 Aug

► Weekend Meditation RetreatWeekend retreat to de-stress, relax and recharge your batteries. An excellent interlude in busy life.

Venue: Yarra Valley Living Centre• Friday 1 July - Sunday 3 July

• Friday 25 Nov - Sunday 27 Nov

► Living in Balance Five day retreat to connect with the essence of life, inner wisdom and strength. Develop healthy strategies and let go of old habits.

Venue: Yarra Valley Living Centre• Monday 21 Mar - Friday 25 Mar

• Monday 7 Nov - Friday 11 Nov

► Moving to your Rhythm Womens

RetreatWeekend retreat to nurture and invigorate your womanhood. A break to recharge, connect and rest.

Venue: Yarra Valley Living Centre• Friday 15 Apr - Sunday 17 Apr• Friday 28 Oct - Sunday 30 Oct

► Mindful Movement and Stillness Weekend retreat to explore moving between these states in daily life. Develop a balanced mindful routine.

Venue: Yarra Valley Living Centre• Friday 11 Mar - Sunday 13 Mar

► Pathways to Intimacy Weekend retreat for couples and individuals to invite

more intimacy in life and enhance all relationships.

Venue: Yarra Valley Living Centre• Friday 27 May - Sunday 29 May

► Living in the NowFive day experiential retreat to enhance the celebration of life and heal resistance to living in the present moment.

Venue: Yarra Valley Living Centre• Monday 16 May - Friday 20 May

► The Essence of HealthThree day retreat to explore seven essential pillars of good health. Facilitated by Dr Craig Hassed.

Venue: Yarra Valley Living Centre• Friday 9 Sept - Sunday 11 Sept

2011 Gawler Foundation ProgramsResidential Programs - Yarra Junction


2011 Gawler Foundation Programs

From the stillness of meditation, discover the power within to live your life to its full potential.

Ongoing Meditation and Cancer Support Groups► Living Well - Cancer, Healing and Wellbeing Twelve weekly sessions to meet and help overcome the challenges of cancer.

Venue: The Gawler Foundation at Hawthorn

• Tuesday 10 May - Tuesday 26 July

• Tuesday 23 Aug - Tuesday 15 Nov

Venue: Springvale Council Offices

• Wednesday 11 May - Wednesday 27 July

• Thursday 25 Aug - Thursday 10 Nov

Venue: The Bluestone Church, Footscray

• Monday 9 May - Monday 1 Aug

• Monday 22 Aug - Monday 7 Nov

► Integration ProgramAn eight week program for those who have completed 'Life and Living' or 'Living Well'. Develop, deepen and share healing methods and experiences through an interactive support group program. Programs run from 9.30am - 12.30pm.


• Thursday 5 May - Thursday 23 June

• Thursday 13 Oct - Thursday 1 Dec

► Meditation Group Weekly Meditation group provides an opportunity to share your experiences with others and maintain your momentum and commitment to regular practice.

Venue: The Gawler Foundation at Hawthorn• Tuesday (weekly) ongoing at 1.30pm - 2.30pm

• Friday (weekly) ongoing at 12pm - 1pm

Venue: Yarra Valley Living Centre• Tuesday (weekly) ongoing at 7pm - 8pm (from 15 Mar)

► Ongoing Cancer Support Group The format for this program focuses on sharing new ideas and experiences with others and reinforcing the principles of self-help, group meditation and mutual support. Programs run from 2.30pm - 4.30pm.Venue: The Gawler Foundation at Hawthorn• Tuesday (weekly) ongoingVenue: The Bluestone Church, Footscray

• Monday (fortnightly) ongoing

Mindfulness-based Stillness Meditation► Eight Week Non-Residential Program The eight week meditation course is an excellent opportunity to learn or deepen your meditation and relaxation skills.


• Monday 2 May - Monday 27 Jun (12.30pm - 2.00pm)

• Monday 2 May - Monday 27 Jun (6.00pm - 7.30pm)

• Monday 18 Jul - Monday 5 Sept (12.30pm - 2.00pm)

• Monday 10 Oct - Monday 5 Dec (time TBA)

► Mind Body Spirit Seminar Series Venue: The Gawler Foundation at Hawthorn• Saturday 26 March at 1.30pm - 4pm

Topic: An integrative approach to health and wellbeing with Professor Avni Sali

Diary dates for future MBS events:• Saturday 4 June

• Saturday 1 October

Non-Residential - Hawthorn, Springvale, Footscray

Contact and Venue detailsBookings: email [email protected]

or call 03 5967 1730The Gawler Foundation at Hawthorn

565 Burwood Road, Hawthorn Vic

Springvale Council Offices

397-405 Springvale Road, Springvale Vic

The Bluestone Church

8A Hyde Street, Footscray Vic

The Yarra Valley Living Centre

55 Rayner Court, Yarra Junction Vic

Annual Conference'Profound Healing - Sustainable Wellbeing'

Saturday 19 and Sunday 20 November 2011

at Hilton on the Park, Melbourne.

inspire, inform, amuse,Introducing LizWe are happy to introduce Liz Stilwell, a member of our therapeutic team. From our Hawthorn Centre, Liz facilitates the 12 week Cancer Healing & Wellbeing programs at Hawthorn, Footscray and Springvale, plus two meditation groups and two support groups. She is also involved in the counselling of clients at Hawthorn and has a range of qualifications such as Dip. Occupational Therapy, two diplomas in Clinical Hypnotherapy and is a Master Practitioner of NLP. Liz was affiliated with the Breast Cancer Support Service in New Zealand prior to moving to Melbourne. She has been a regular attendee at Gawler Foundation trainings since 2004. Contact Liz at [email protected]

I came to this beautiful safe place.Here I went deeper into my pain and found relief.I found the answers that eased my worried mind.While I can breath, I can find a place of peace.While I've got eyes, I can open them to see the wonders, of this world.While I've got ears, I can hear the music that touches my soul.While I've got arms, I can hug another.While I've got love, I can give to another.While I've got hope, I can experience the joy of life.

Wendy Jesson, Life and Living Program April 2010

Congratulations Ian Olver, OAMCongratulations to Professor Ian Olver, CEO of Cancer Council Australia and regular presenter at our Profound Healing-Sustainable Wellbeing Annual Conference, on his recent appointment to the Order of Australia. Prof. Olver has been honoured with an OAM for his service to medical oncology as a clinician, researcher, administrator and mentor, and to the community through leadership roles with cancer control organisations. 'We hear a lot about cancer treatment but there’s a lot that can be done in cancer prevention,' he says. He expects the award will help further promote the important message of lifestyle changes and screening strategies for cancer prevention.

The Science of Nutrition in Medicine and HealthcareFriday 13 May – Sunday 15 May 2011, Swiss-Grand Hotel and Resort, Bondi Beach, Sydney, Australia

Themes Epigenetics & nutrigenomics Mental healthMetabolic & cardiovascularCancerScientific (abstracts) stream

Who should attendGPs & medical specialistsNursesScientists & researchersNaturopathsDieticiansNutritionistsPsychologistsOther health professionalsPublic health professionals

Where and WhenFri13th - Sun15th May 2011 Swiss Grand Hotel & Resort Bondi Beach, Sydney

Introducing a Conference on the Science of Nutrition in Medicine and Healthcare, jointly presented by the Australasian College of Nutritional and Environmental Medicine (ACNEM), the Food and the Nutritional Sciences Division of the CSIRO and the Nutrition Society of Australia (NSA).

www.nutritionmedicine.org.au

Showcasing the latest scientific research and evidence-based clinical application of nutrition in medicine and healthcare

Key Dates1st early bird ends 15 March2nd early bird ends 15 April

Please direct enquiries to:Phone: (03) 9597 0363Email: [email protected].

news and views

Ian's Blog

For information: Call The Gawler Foundation on 03 5967 1730

or visit www.gawler.org

Join us on Facebook.

Share your storyWe welcome your contributions to the magazine and would love to hear your feedback and article ideas.

If you have a story about the time you have spent in one of our programs and would like to share it, please send to Lindy at [email protected], or post to Healthy Living Magazine PO Box 77 Yarra Junction VIC 3797.

Poems, letters, images and inspirations are also welcome.

Meditation in the 'Sanctuary'Commencing Tuesday 15 March, we will be offering meditation classes in the beautiful 'Sanctuary' at the Yarra Valley Living Centre. Sessions will commence at 7pm and go for one hour.

Robyn Jones will be facilitating. All welcome on a 'come as you can' basis. Please register your intent on 03 5967 1730.


Women's Retreat 15-17 AprilMoving to your RhythmTired? Need some time out? Maybe some time to nurture yourself? This exciting experiential weekend retreat has been designed by women for women.

Take a break from your busy life to recharge, reconnect and refocus your energies. Time out at The Gawler Foundation in the Yarra Valley will nurture and invigorate you through meditation, relaxation, movement, massage and a range of creative activities. A balance of structured sessions and free time will give you ample opportunity to enjoy the natural beauty and tranquility. Facilitated by Robyn Jones, this retreat books out quickly. To reserve your place call the Foundation on 03 5967 1730.

Out on a L imbSign up for Ian's free weekly Enewsletter at:

www.iangawler.com

Enjoy Ian's thoughts, advice and updates of his workshops and presentations through his blog.

2011 DIARY DATE:

'Profound Healing - Sustainable Wellbeing' Conference

Sat 19 & Sun 20 November 2011 at Hilton on the Park, Melbourne.

Two of our most treasured assets bid us a fond farewell with the closing of 2010. Yvonne Waters, our Clients

Services Manager extraordinaire,

has embraced her retirement and Pam

Cossins, known to many as the smiling angel at the Programs Desk, has stepped away to refocus. We will miss them both and thank them for their contribution to the Foundation and the pleasure we all had in working with them.

nurture and recharge

Mind Body Spirit Seminar SeriesThe next MBS will be held on Saturday 26 March at our Hawthorn Centre.

The guest speaker is Professor Avni Sali who will talk about 'An integrative approach to health and wellbeing' and answer any health-related questions you may have.

If you wish to join us for this insightful afternoon please call the Foundation on 03 5967 1730 to book your place.

Farewell Pam and Yvonne


In the bookstore

Robin Jones is the manager of The Gawler Foundation’s Resource Centre.

Reviews by Robin Jones

A GUIDE TO EVIDENCE-BASED INTEGRATIVE AND COMPLEMENTARY MEDICINE Vicki Kotsirilos, Luis Vitetta, Avni Sali $98.00

Published in December, this book is Australian, comprehensive and up to date. It defines the various types of Integrative and Complementary Medicine and explains the criteria for being ‘evidence-based’. It contains large sections on many different diseases and conditions, which give details of the illness and list all relevant therapies with their possible effects and any contraindications.

There is a huge amount of information included, laid out in an accessible way. It is a wonderful reference for anyone interested in the state of Integrative and Complementary Medicine and also for those who need solid information to deal with an illness. Although expensive, it is a valuable health investment and is selling well.

HOW TO BE SICK Toni Bernhard $25.00

Toni Bernhard has been incapacitated with a mystery illness for nine years and it has completely altered the way she and her husband live. This is not a blow-by-blow account of how she became sick or what happened next, but a thoughtful and wonderfully written story of the experience of finding herself limited by illness in ways that she couldn’t accept, but learned to work with helped a great deal by her existing Buddhist practice. It is good to know that although certain simple practices helped Toni overcome her negative reactions, it sometimes took great persistence and time for her to find peace. It didn’t work immediately, but it did work.

Highly recommended for anyone who is finding the difficulties and disappointments of being ill unbearable. It gives much insight for family and friends into someone who is sick, either chronically or acutely.

HEALTHY HOME, HEALTHY FAMILY Nicole Bijlsma $29.95

Nicole Bijlsma is an Australian naturopath and acupuncturist who was drawn to building biology after noticing the extent to which the environment was causing illness in many of her patients. She herself experienced ten miscarriages due to sleeping in a high level magnetic field. Once she learned this was the problem and changed her situation, she had three healthy children. Her book contains information on how to assess the health of your own home in terms of electromagnetic fields and radiation, drinking water, allergens and the chemicals in everything from personal care products to building materials and furnishings. There is a chapter for pregnant women and those with breast cancer. An up-to-date resource list can be found on Nicole’s website and a section of other helpful websites with notes on each, explaining their significance. A most useful book for those who want their homes to be a haven that shelter and renew our energy.

Financial Members receive a ten percent discount on books and audio and five percent discount on the Champion Juicer. Please quote your membership number when ordering.

How to order: Go to the shopping cart at www.gawler.org or contact the Resource Centre on: 03 5967 1730, Fax 03 5967 1715 or email [email protected]. SHIPPING RATES: Available through the shopping cart on our website or contact us.

Thank you to all our members who responded to our 2010 Membership Survey. We were overwhelmed by your response. In fact, we received so many surveys with hand written comments that it will take us some time to process it all! But we will, and the information you have given us will be put to good use in the months ahead as we plan services, communications, fundraising activities and membership benefits.

Already one clear trend has emerged; most of you like most of what we do, most of the time and for that we are truly humbled. Being a not-for-profit organisation that does not receive any government funding, it is always a struggle to find adequate resources to fund our programs and activities. There are many services that we would like to offer our members and the wider community but just don’t have the finances. So, it is truly gratifying to read that most of our members are happy with what we are doing and understand our ongoing funding dilemma. Thank you so much.

We also learnt that as members you value highly our information on current health research and treatments. The Healthy Living Magazine is just one way we share the best information we have. Our editorial team continually seeks to present you with reviews of the most relevant scientific research and literature, and there is more to come in future issues. We are also redeveloping the research area of our website over the coming months with new and more accessible information.

If you are still seeking answers to life's questions why not consider starting 2011 with a TGF program, counselling session or support group? These are all great ways to make the most of your membership, get support for your wellbeing journey and answers to your health questions.

Lastly, I am happy to announce that we have had quite a coup for our first Mind Body Spirit Seminar for 2011, to be held on Saturday 26 March in Hawthorn.

Professor Avni Sali has kindly agreed to be our guest speaker on the topic of An Integrated Approach to Health and Wellbeing. As the Founding Director of the National Institute for Integrative Medicine, Professor Sali is uniquely qualified to address your questions regarding integrative medicine. Professor Sali's research interests include clinical, behavioural, nutritional, herbal and exercise research. His clinical expertise is in the cause of disease, cancer, and difficult health problems. He is an author of several books and has had approximately 300 articles published in medical journals. You can read more about Professor Sali at www.niim.com.au

I would urge you to take advantage of this exclusive opportunity to hear such a gifted and sought-after speaker in the intimate environment of our Hawthorn Centre. Tickets will be strictly limited to the first 50 people so please call 03 5967 1730 to book for what promises to be an informative and inspiring event.

Bye for now!


Membership Matters

Shelley Calopa is the Foundation’s Fundraising and Development Manager.

Shelley

Economic ContributionIn 2006/07, the 58,779 Not For Profits contributed $41 billion to Australia’s GDP (out of a total GDP of $998 billion), equivalent to the contribution of government administration and defence ($40 billion), and almost double that of the agriculture industry ($21 billion).*

And yet some charities, such as The Gawler Foundation, receive no government funding at all despite the important contribution we make...

* ProBono Australia - ABS (2009), Australian National Accounts: Non-Profit Institutions Satellite Account 2006-07. Reissue 2009. Cat No 5256.0 ABS, Canberra

Fundraising New

s

Participants in the ‘Life and Living’ program are discovering that not everything has to be difficult. As part of their program they have the opportunity to explore ways to find comfort and ease, which often means less pain as well. When you are stressed or in pain your body’s natural reaction is to tense up. Then, with many things to think about and attend to, it is normal for this muscular tension to go to the background of awareness and simply stay switched on.

Over time, your muscles get tired, stiff and sore spreading any underlying pain throughout your body. Everyone has habits of muscular holding or tension in varying degrees. Unfortunately, it’s a bit like trying to drive your car with the hand brake on. It will still go, but it takes a lot more effort, the movement is not as smooth or efficient and things wear out quicker.

During the program people spend many hours sitting – listening to information, discussing, eating, meditating and resting. This can amplify the effect of any holding patterns, leading to increased discomfort. Using techniques from the Feldenkrais Method™ Awareness Through Movement lessons, participants discover how small, slow, gentle movements can help to release excess tension and help them find more support from their skeletons.

Dr Moshe Feldenkrais was one of the pioneers in utilising the mind-body connection and the capacity of the brain to change. He took ideas from the world of physics to teach that by reducing the amount of stimulus or challenge to a system, it becomes much more sensitive to small changes and thus able to adapt easily and quickly.

He found that when we keep these ‘learning movements’ within a range that is comfortable and easy, we actually change quicker. We discover what works to improve comfort and efficiency, without engaging our defensive or protective behaviours. When we take movements to the end of their range or the place of discomfort or pain, we learn more about our limitations and what we can’t do.


Jenni Evans, is a certified Feldenkrais practitioner who is able to share these experiences with participants and also offer the ‘hands on’ form of the Feldenkrais Method as one of our Body Therapies. She is also our overnight therapist.

Jenni

'The aim is a body that is organised to move with minimum effort and maximum efficiency, not through muscular strength but increased consciousness of how it works.' Moshe Feldenkrais, D.Sc.

feldenkraisfinding the easy way

A practical exercise in Feldenkrais

To get an idea of how this works, sit upright, towards the front of a chair with your feet flat on the floor. Take a moment to notice how your weight is distributed on each sit bone and on your feet. Is it equal? It rarely is.

Gently tilt you left ear towards your left shoulder and notice how far it goes easily. Now compare this with tilting the head to the right side. Most people notice that one direction is easier than the other. This is because muscles on one side may already be working harder than those on the other and you are pulling against them.

Now imagine that you are sitting on a TV program and someone wants to pull it out from under your left buttock. Notice how, if you shift your weight to the right just the tiniest amount, you release the pressure on the left side. Do you lean to the side as if your whole upper spine is a broom handle, or are you able to find a way of gently creating a curve that goes from your sit bone all the way up to the top of your head?

Try this on the other side and gently bend from side to side several times, keeping the movements smooth, small and easy. Pay attention to how many ribs and vertebra can join in the curve. Now notice what has changed from your initial experience of sitting and tilting you head. Do you have a sense that something has changed and maybe the two sides are a little more even?

The Feldenkrais Method is used with people of all ages and abilities to improve movement, increase comfort and flexibility and reduce pain.

From our Resource Centre: the book 'Embodied Wisdom' by Dr. Moshe Feldenkrais and Jenni’s audio CD 'Feldenkrais, Mindfulness, Stillness' a guide to discovering easy sitting for mindful stillness.

by Jenni Evans

A lotus for youI would like to share my current footsteps for the benefit of others who are going through a journey with cancer.

I was diagnosed with bowel cancer in November 2002. It was resected and was classified as a Dukes C. It had broken through the bowel wall and tumour cells had been identified in my lymph nodes, but there was no evidence of cancer elsewhere. I underwent (the standard) six months of chemotherapy – not pleasant, but bearable. Whilst ‘enduring’ that part of my journey, I was referred to The Gawler Foundation by some caring friends.

I subsequently attended the ten day 'Life and Living' residential program and later the five day follow up (Life and Living – The Next Step) with my wife Helen. As with all attendees, I found the programs fulfilling and life changing. However, as with many of us, habit energies are present and old patterns recurred and the relaxation of meditation, diet etc. inevitably occurred.

I have maintained my association with The Gawler Foundation since then and have been to some eight or so meditation retreats and conferences since that time. I must say that every time I re-engaged with the Foundation, my motivation and commitment to being well improved.

My medical journey since then has been challenging. Some two years after the original surgery, the tumour metastasised in my liver. Fortunately, it was resectable and the journey continued. A further two years passed and another tumour metastasised in the liver. Again, that was resectable.

The predictor of the recurrence was rising CEA (Carcino Embryonic Antigen) levels. So when my levels began rising after the second resection it was time to re-focus.

It was at that stage when attending a meditation retreat at the Yarra Valley Living Centre and browsing in the Resource Centre, I came across a book entitled ‘Foods that Fight Cancer’. This was written by two PhD researchers from the premier cancer research institute in Canada. The book basically promoted a dietary regime not too dissimilar to Ian Gawler’s dietary recommendations. However, there were some new ingredients and some significant correlations between the low incidence of certain cancers in some cultures and convincing laboratory tests on the effects of certain food groups in destroying cancer cells in ‘lab cultures’.

As a scientist, I found these results to be compelling. In my emerging circumstances, they were inspirational. So taking Ian’s advice about treating my condition very seriously, I embarked again on the rigorous application of those dietary recommendations in conjunction with my mindful meditation practice and a balanced exercise program. After two months my CEA results were still increasing and approaching the same levels as when the tumours had previously presented. No time to slacken now!

After four months, they ‘miraculously’ reversed to their lowest level in five years. I have continued with dedication to the regime and I am very pleased to share the news that my CEA levels are well under my elevated levels and within the ‘normal levels’ of the population.

Notwithstanding that in six months it will be five years since the last appearance of cancer, I will continue with my new lifestyle to optimise the enjoyment of my life, to allow me to contribute back to others and, not insignificantly, to minimise the chance of a recurrence.

Len Griffin

The lessons I want to share:

Never give up !

Take the journey VERY seriously – but keep smiling

Breathe in, breath out

Lots of love to all

‘The cancer diagnosis has been a catalyst for reflection, re-engagement with almost forgotten values, the discovery of new practices and a revitalised enthusiasm for life.’

Len was raised in the outskirts of Newcastle. The lifestyle was idyllic with animals, veggie gardens and bush to adventure in.

He graduated with honours degrees in Science and Civil Engineering from Newcastle University in 1974, then engaged in a career in the building construction industry before establishing a project management company in 1985 with his wife. He has had plenty of fun and 'success' but not an insignificant amount of pressure.

He has three sons, Ben, Adam and Lucas, each with amazingly different skill sets, interests and life journeys. He enjoys nature’s wild places, philosophy, cooking, sailing, giving a little back and, to varying degrees, meditation and yoga.

Len

Over the past fifty years, as Australian society has become increasingly multi-cultural, a broad array of produce and ingredients have become available to us that can provide variety and depth to the traditional Western diet. The traditional foods in a Japanese diet are one such example, and with health benefits that have been proven over several thousand years, incorporating them into your diet can do more than just tantalise the taste buds!Here in The Gawler Kitchen we regularly use foods like miso, kombu, tamari, tempeh and nori and if they sound unfamiliar, you are not alone – most program participants are also tasting them for the first time when they come here on retreat. Learning how to use them and why they are of value in a healing diet is worthwhile. Cooking with these products might seem unusual to start with, but once you have a few basic items in the pantry and a few tasty recipes you will find them quick, easy and nutritious foods to include in your diet regularly.Soy beans were first cultivated as a food crop in China over 4000 years ago. Today they are a base product for many other foods, regarded for their easily assimilable protein, low fat and cholesterol free attributes.Miso is a paste-like product that is a hallmark flavour of Japanese cooking. A handcrafted product that has evolved over 2000 years, it is a fermented soy bean paste that is used in soups, stews, gravies, stocks, salad dressings, marinades and sauces. Three types are readily available but we use the Genmai (with a brown rice base) most frequently. Hatcho is much darker and stronger (and contains only soy) whilst Mugi miso is semi-sweet and made with barley. Miso is high in protein and has an invigorating quality. It has a hearty flavour and is full of beneficial bacteria that supports good digestive health. Tempeh, like miso, is a fermented food which can be used in a variety of ways. We serve it marinated in tamari and ginger and baked in the oven. Top with a delicious sauce and it makes for a satisfying meal that is high in protein, vitamin B12 and minerals.Tamari (or shoyu) is an excellent alternative to soy as it is lower in sodium and is wheat free. It is a fermented product, a process which releases nutrients and makes food more readily digestable. Fermented products add to the healthy bacteria in the large intestine and are highly desirable additions to any diet. Tofu is essentially the pressed whey from pure natural soy milk. It is available in a soft version (called silken tofu) and a hard

version, this is dependant on how much it is pressed. Look for brands that are set with natural, mineral-rich nigari (a seaweed),

rather than an artificial setting agent. The mild taste of tofu makes it a perfect base as it soaks up any flavours that are put with it.

Healthy sauces and seasonings add to its delicious taste and the soft version can be used to give a creamy texture to soups and dips and as a

replacement for dairy.The Seaweeds – nori, kombu, arame, wakame. Nori is high in protein and

minerals. Known mostly as the wrapper around sushi, it can also be cut into small squares and added to soups, salads and main dishes. Kombu, a

chunkier seaweed can be used as a natural flavoring and tenderiser and to make delicious stocks. Arame and wakame are other forms of dried seaweed that can be added to many dishes once soaked. Often called sea vegetables, these are highly mineralised and nutritious foods that can be used whenever desired.Many of these products are now readily available in your local supermarket or

health food shop. Japanese or Asian grocers are also worth a visit and will provide you with many options to choose from, and many new and exciting

foods to discover!

Read More > 'Soy Source – A practical guide to cooking with tofu and other soyfoods', by John Downes.

Asian Flavours

Asian Flavours


Maia's Tips• Tamari can be diluted with an equal amount of water for those reducing their sodium intake.• Kombu can be added to the water in which dried beans and legumes are being soaked to lessen their windy effects. Usually a piece of kombu the size of your little finger will suffice.• Miso makes a quick and warming drink on a cold and busy day. Just add a teaspoon

of miso to a mug of hot water with a few small squares of nori. It can also be used as a thin spread on toast instead of butter or margarine. Again to moderate your intake of sodium, use miso occasionally.• Tempeh is nutritionally dense so to make it easier to digest, only a small quantity at a time is necessary. And it is a good alternative to meat if you are the only vegetarian at a BBQ! Alternate squares of tempeh with capsicum, zucchini and onion on some skewers and cook on the hotplate. Prepare a few extra as others are bound to want to try them.• Adopt a practical approach to label reading when purchasing any of these ingredients. Some brands may contain additives you would prefer to avoid so, as we suggest for any foods you are buying, read the label and only buy products which are natural and free of potentially harmful ingredients.

The healing wisdom of Japanese food

Vegetable and Tempeh (or Tofu) Burgers½ cup carrot grated 1 onion diced ½ cup pumpkins or sweet potato grated½ cup parsnips grated 1 cup brown rice cooked ½ cup tempeh or tofu (firm) 2 tbs tamari1 cup bread crumbs – exclude for gluten free or use gluten free bread crumbs1 clove garlic minced1 tsp coriander powder1 tsp lemon rind1 tsp lemon juice1 tbs miso (dissolved in a little water)

1. Grate tempeh or tofu using a cheese grater. Place in bowl with tamari and stir through. Cover and marinate in fridge while preparing other ingredients.2. Steam veggies. Once cooked lightly mash together.3. Mix through tempeh (or tofu).4. Mix together with all the other ingredients. Combine well. 5. Form into patties and place on baking trays.Cook in the oven for 15 minutes at 180 degrees.6. Serve with fresh salad on mountain bread or a spelt bun.

1 block (400 gms) tofu2 cm piece fresh ginger grated2 tbs tamari¼ cup tomato paste

1. Blend all ingredients together in a food processor until smooth.2. Adjust seasoning.3. Serve with vegetable sticks, rice crackers or rye bread cut into soldiers and toasted in a low oven (160 degrees) for 15 minutes until dry and crunchy.

Our Tofu Dip

Vicki Walker writes a letter of thanks following her attendance at the May 2010 Life and Living Retreat.Firstly, could I congratulate you on the amazing administrative organisation involved in the running of the ten day program. It takes much behind-the-scenes effort to seamlessly coordinate such an intense daily schedule. Yet at no time did I, or Bernie, feel rushed or under any kind of pressure. I was so impressed with all that was involved with the information sessions, from the plentiful handouts, the professional presentation by the Team, and the unrushed opportunity for us to share. I lovingly think of this time as a sort of ‘boot camp’, but one overlaid with great kindness, compassion and care.

My thanks, as well, to the office staff. Because of my own background in administration, I am well aware of the amount of time involved in paper preparation. Great work!

Also to Gail and the kitchen staff. I haven’t laughed so much on a daily basis as I did with Gail’s unique and inimitable discourse of each day's meal. She is a real treasure. Again, I cannot begin to imagine the amount of work involved in providing us with such an abundance of delicious and nutritious food. Bernie is taking care of my juicing and it takes him an hour each morning to prepare my daily potions. An hour, just for the juice! Many thanks to the kitchen staff.

Apart from all these things, the one area that stood out was the helpful and supportive attitude of all The Gawler Foundation staff. People like Jenni Evans, who got us up in the morning with the tinkling bell and answered interminable questions with grace and good humour.

I am reminded of the time I approached Robin in the Resource Centre. I apologised for interrupting her (again) and Robin’s response was there was no need for apology, that she was 'there to serve'. That very attitude permeated every part of our stay. Thank you all so very, very much.

In terms of my response to the program, I found that whilst my motivation for attending was because of the cancer diagnosis, I left the Foundation with a much bigger picture for my life. The cancer became a catalyst for change. Pre-Gawler, I knew I needed to make changes in my life but I didn’t quite know what

Vicki Walker's time of becomingI needed to do, how to go about it and, importantly, could these changes be sustained over the rest of my life.

Then came The Gawler Foundation. You helped me to consolidate my fragmented thinking. Your teaching and support have provided a bridge between my old life and my new life. You have provided me with the tools of nutrition, relaxation and meditation that can help me walk that bridge to a life-enhancing future. I think of these tools as a sort of road map for that journey.

I know that crossing the bridge will not always go smoothly, that I will be tempted to

look back over my shoulder, that the pull of old habits will have a grip

at times. But I am confident that as I resolutely put into practice

the Foundation’s principles, I will cross that bridge and enjoy the journey.

My heart’s desire is to live a life of harmonious interplay of all that I am—spiritually, physically, emotionally and psychologically. In other

words, a life of balance and wholeness no matter for

how long that may be.

Bernie and I cannot speak more highly of The Gawler

Foundation—as I do to anyone who will listen! I was asked to give

a 15 minute talk a few weeks ago at my church one Sunday during the service. Unfortunately, 15 minutes (and I gave five of those minutes to Bernie) was hardly long enough to talk fully about my experience at the Foundation. But what I said was enough for people to line up to talk with me afterwards. These were not all sick people, but those who were interested in dealing with stress and proper nutrition in their own lives. I referred them to your website and I know some family members have bought books from the Resource Centre.

Bernie and I are planning on attending the Profound Healing - Sustainable Wellbeing Conference in November and look forward to maybe catching up with some familiar faces then.

Thank you Siegfried for your letter. It is so good to know there is ongoing support from you.

I hope you all know just what a valuable and vital role you all play in the lives of people such as Bernie and myself, and we give thanks to God for each and every one of you.

Vicki22 healthyliving - The Gawler Foundation magazine

Vicki and Bernie

Feldenkris story

SET YOUR COMPASSFeedback from participants attending the ‘Set Your Compass’ retreat in January underlined the value of taking time to review life and clarify new directions within the peaceful environment of our Yarra Valley Living Centre.

Retreating to spend time journaling, reflecting, meditating and just being, provided participants with inspiration, joy and a sense of momentum towards new goals. Many commented on the value of stepping out of life for a few days to reflect on past patterns and to set exciting intentions for the year ahead, something it is often hard to find the time to do.

We are pleased to announce that 'Set Your Compass' will be offered again this August and given the popularity of this retreat, it is advisable to book early.

The conclusion of Winter teaches us about the ever-present need to journey within, let go of that which no longer serves us and create new beginnings. With the promise of Spring, comes the opportunity to set new directions, plant new seeds and tend to life and the heart’s deepest desires. Join us on this retreat and discover for yourself that which is yearned for, transform your intentions into action and live your true purpose.

The next 'Set Your Compass' is Friday 12 August to Sunday 14 August. Book now.

In January 2011, Vicki shared an update:Very shortly after writing my letter of thanks last year, the tumours in my stomach began to make themselves known. For the rest of 2010, my life changed dramatically as I battled with months of severe and debilitating sickness and pain as well as the effects of the drugs to control the symptoms. Up until recently, this was a time of great testing as much of my life changed. Unable to perform simple everyday tasks, even talking on the phone became impossible and I became more and more isolated from the world—the only time I left the house was to visit my doctor.

To add to this despondency, I was unable to meditate for more than a few minutes at a time (if at all), and my body’s inability to digest food meant I could not follow the Gawler food plan, or indeed any food plan. Yet, despite dark days, I was to find a purpose and meaning in them that brought peace and joy and stability.

Part of this happy state is a direct result of the time I spent at The Gawler Foundation in May last year. The inspired teaching by a staff dedicated to our wellbeing provided me with a way of thinking that has held me firm during this time. In the past, I would have railed at such a situation. But I was committed to turning my life around to one of balance and wholeness and so instead of fighting my body and the circumstances, I listened to what it needed, which was hours of rest. And in that stillness, I opened my spirit to what I call 'the Voice of gentle persuasion'. God knows my heart’s desire is to be the person He meant me to be, not the one I fashioned from false values and wrong impressions of myself. Finally, He had my

full attention and so began a work I never dreamed possible.

There is a song penned by John Lennon which begins, 'So this is Christmas and what have you done? Another year over, a new one just begun'. I took the liberty of changing the word 'done' to 'become'—'So this is Christmas and what have you become'—for that is what 2010 has been for me, not a time of ‘doing’ but a time of ‘becoming’.

I took Ian Gawler’s advice in his book, You Can Conquer Cancer, by accepting, almost

wholeheartedly, another course of chemotherapy last November. Not a

cure I’ve been told, but possibly a reduction of the tumours thus

relieving pain. As I write this, I can hardly believe the difference this treatment has made. I am feeling so much better, eating more and am slowly introducing yummy green juice back into my diet with an intention to restore

the vital food my body requires. Whilst I have no idea how long this

respite will last, I am just so happy to take each day as it comes.

Many, many thanks to all at The Gawler Foundation for the major part you have played in

my life. There was a time there when I didn’t think I would see Christmas, and I am absolutely convinced that I was able to sustain the onslaught of the past few months because of the principles of nutrition, meditation and relaxation which I fully embraced for the couple of months before I became too sick to sustain them.

To be content and still and mindful of how precious life, lived well, can be. My heart’s desire to transform myself is happening and all because of adversity. That is a miracle indeed!

Yarra Valley Living Centre

55 Rayner Court

Yarra Junction

Yarra Valley Living Centre

55 Rayner Court

Yarra Junction

The Gawler FoundationAn integrated approach to health

healing and wellbeing

Upcoming ProgramsLife and Living - The Next Step Monday 28 Mar - Friday 1 April at the Yarra Valley Living Centre

A five day follow-up program for people who have completed 'Life and Living' or 'Living Well'.

Experience: • Another boost/reinforcement towards eating a healthy plant based wholesome diet and daily meditation

• Deepen the use of guided imagery as a healing tool and develop a more refined way to tap into inner wisdom

• Learn how to deal with setbacks and to make good use of the power of the mind

• Further explore the relationship between a healthy emotional and spiritual life and healing

(Formerly known as Health Healing and Beyond)

Living in the Now Monday 16 May - Friday 20 May at the Yarra Valley Living Centre

Five day experiential retreat to enhance the celebration of life and heal resistance to living in the present moment.

Experience: • Claim the power of being present

• Develop more sensuality, body awareness, patience, presence and the essential quality of gratitude

• Bring meditation and mindfulness more fully into daily life

• Practical strategies for finding freedom from limiting thoughts

• Freedom to choose the road ahead with confidence

• A follow up to 'Living in Balance'

BOOKINGSTo enquire about these programs, or to make a booking, please call the

Foundation on:

03 5967 1730 Places limited.

www.gawler.org

Pathways to IntimacyFriday 27 May - Sunday 29 May at the Yarra Valley Living Centre

Weekend retreat for couples and individuals to invite more intimacy into life and enhance all relationships.

Experience: • Taking ownership of your feelings and needs • Becoming a 'safe' person • Recognising and asking for what you want • Being assertive without aggression • Listening deeply to others • Exploring the nature of commitment • Dealing with differences, conflict and anger • Healing past relationship wounds

At the Yarra Valley Living Centre

healthy living magazine - autumn 2011

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