Thursday, 31 January 2013

Plan a balanced diet and keep on moving!

The Healthy Living Pyramid by Nutrition Australia is a great example of the differences in quantities/amounts we should be eating of the different food groups.

Nutrition Australia provides useful information to help educated Australians on ways to improve their health.

This simple but effective picture outlines the foods we should be eating the most, eating in moderation and what we should eat in small amounts.

The pyramid represents food from the core food groups only. It shows meat, fish, chicken, eggs, nuts, bread, cereals, vegetables, legumes, fruit and milk.

Four important points outlined by Nutrition Australia are to:
  • Minimise your fat intake
  • Make sure you are getting your adequate daily fibre intake
  • Limit salt your salt intake
  • Make sure you are drinking a sufficient amount of water
Some tips to make your food more interesting:
  • Use herbs and spices to add flavour to your meals
  • Try using different food combinations
  • Check out new recipes
The Pyramid encourages food variety and a diet of minimum fat, adequate fibre, limited salt and sufficient water which is balanced with physical activity.
The ‘Move More' base of the Pyramid shows moving legs to remind us that physical activity is an essential part of the energy balance equation that should be combined with healthy eating.
The Aged Case Work Team recommends keeping a balanced diet and adding some exercise into your day, even a short walk can can do your health and mind a world of difference.
Why not check out Nutrition Australia’s recipes for some healthy meal options and ideas -

Wednesday, 23 January 2013

Sun protection is a must!

In the past month we have seen some extremely HOT days and last Friday reached just over 45 degrees (in Sydney)!
The Aged Case Work Team would like to remind people to stay indoors if possible when the temperatures rise like this, keep ones' fluid levels up, put a fan on or an air conditioner, and to keep cool.

Protecting yourself when out and about

When you do venture out remember to:
  1. Seek shade
  2. Wear sun protective clothing that covers as much of your body as possible
  3. Put on a broad-brimmed hat that shades your face, neck and ears
  4. Wear wrap-around sunglasses
  5. Apply SPF30+ broad spectrum water resistant sunscreen liberally to clean, dry skin, at least 20 minutes before being exposed to the sun, and reapply at least every two hours when outdoors
  6. Carry a bottle of water
Images via:

Thursday, 17 January 2013

Take the stress out of taking medication!

As we age we often find ourselves needing more types of medications at varied times through the day.

People often forget to take their medication or can be unsure if they have already taken their medication for the day.

To take the confusion and stress out of taking medications The Aged Case Work Team recommends using Webster Pak’s to keep your medications organised and under control.

 Benefits of using a Webster Pak:

·         Provides a visible reminder to take medication
·         Easy to check to see whether medication has been taken or not
·         Sealed and secure to prevent spills or mix ups
·         Suitable for all age groups
·         Receive service from your pharmacist
·         Convenient, portable and cost effective

It’s just a better way to organise medications, look after ones' health and  to stay independent.

Pop into your pharmacy with your script/s and ask for a Webster Pak (also known as a blister pak)



Tuesday, 15 January 2013

Thoughts on Leadership

JewishCare is proud of its leadership role in our community. As the organisation that helps 1 in 10 members of the community each year JewishCare is acutely aware of its responsibility to the community.
Recently there has been considerable discussion about the different motivations and career paths of leaders in the Non For Propfit  (NFP) Sector as opposed to those in the Corporate world.  An argument has been proposed that  NFP leaders embark on that path because they are committed to a mission not the art of management while in the corporate world many aspire leadership positions and move between industries in pursuit of the best roles.
One renowned authority on leadership is Dee Hock, Visa Card founder. He believed ultimately what determines an organisation’s performance is the approach leaders take. Some of his leadership principles involve;

Associates: Hire and promote on the basis of integrity first, motivation second
Employ Yourself : Never hire or promote in your own image

Leadership: If you look to lead invest 40% of your time managing yourself – your ethics, character etc
How many of Dee’s principles do you apply in your daily life?  Look at this slide show
To ensure our community leaders have access to leadership training JewishCare is holding its annual staff development day next week and one major topic will relate to leadership.

Friday, 11 January 2013

Make Healthy Social Connections

Social Inclusion is an integral part in the mental health of an individual. This is relevant to all members of society. Social inclusion can relate to the interaction that one has with friends and family, maintaining employment and economic wellbeing.
Examples of good social connection include undertaking education, hobbies, art and dance, physical exercise and social relationships. Engagement in society allows an individual to have a sense of purpose, a feeling of safety and security and building hope for the future.

The recovery framework includes working on the broader aspect of what the issue can bring to an individual. It can include the increased sense of isolation and the stigma that surrounds it.
The recovery process from mental health issue towards engagement and functioning in society is a complex one and mental health professionals need to work with the individual in identifying both medical and social needs and goals.

To find out more about social inclusion and the importance of social connection, refer to this literature regarding studies on social inclusion within mental health -

Our Mental Health Team has a range of activities and programs to assist someone who feels socially isolated. Our team offers weekly art and dance classes, a coffee group or even learn about computers plus more!
If you have any further questions how Jewish Care can assist someone with a mental health issue, please contact intake on 1300 133 660.

Thursday, 10 January 2013

Aqua Aerobics: Why to include water aerobics within your life

Aqua Aerobics also known as Water Aerobics is a form of physical fitness training which includes exercises performed in swimming pools with chest high water as well as special equipment if needed.

Aqua Aerobics is a low impact aqua fitness program for all abilities. It provides a full cardio work-out without joint stress. It's great for recovery and re-introduction to exercise. It is ideal for all ages and fitness levels. Most centres also offer pryme-movers aqua for mature adults.

These instructor led classes are beneficial for all.


Aim:Exercising without having to feel the weight of your body and your age is a great and revitalising experience.

Aged Case Work recommend Aqua Aerobics classes for seniors as it is a lower intensity exercise, it provides support for people after a surgery or an injury, it builds muscle tone and is a great starting point if you have not exercised before.

Check out Eastern Sydney Physical Activity Directory for great exercise classes for Adults 55+

They list some Aqua Aerobics classes in the Eastern Suburbs of Sydney and lists some other activities you may be interested in.
You can start with a simple beginner’s class in a nice and friendly social atmosphere to get a great overall improved physical fitness.

The Burger Centre offers a range of programs for seniors including Hydro-Cise, Tai-Chi, Strength & Balance and Feldenkrais Method classes - for more information contact The Burger Centre

Monday, 7 January 2013

Citizenship Ceremony

We wish everyone a Happy and Healthy 2013.
As usual JewishCare has a number of events planned for the coming year.
The Annual Citizenship Ceremony is planned to take place around March or April. For the first time it will be held at 3 Saber Street.  It is always a wonderful warm opportunity for new citizens to have their Australian citizenship confirmed within their own community.
The first step is to contact the Dept of Immigration to apply, then once you have been approved call Warren Hurst on 9302 8005 or to arrange a place.

Friday, 4 January 2013

Have you heard of SuperBetter?


 SuperBetter is a game created by game designer Jane McGonigal to help build personal resilience: the ability to stay strong, motivated and optimistic even in the face of difficulty challenges. 

Resilience has a powerful effect on health which helps boost physical and emotional well-being. Resilience also helps you achieve your life goals -by strengthening your social support and increasing your stamina, willpower and focus. 

Every aspect of the game is designed to harness the power of positive emotions and social connection to help you live, feel, and act better. 

SuperBetter was created with guidance from doctors, psychologists, scientists, and medical researchers.

Watch Jane McGonigal describes how SuperBetter can you an extra 10 years of life -  how she used own challenges to make a game to heal her brain.

She describes the benefits of SuperBetter are that it increases positivity and self confidence -

Watch the following clip to see how Jane and Chelsea walk players through signing up to the website and starting their own journeys.

The Aged Case Work Team recommends either downloading the App and making use of the challenges, quests and power - ups -

Or why don't you try to take healthy steps everyday? These power-ups are straight from the App:

  • Chug a glass of water
  • Got a Block? Walk around it!
  • Engage in a new hobby
  • Walk up at least one flight of stairs
  • Get curious, ask questions, find something novel!
  • Initiate a Positive Interaction
  • Take time to have meaningful connections with a friend or family member
  • Smile
  • Pay a Visit to Mother Nature
  • Dance to the Music!
  • And so much more!

Join the forum and take a look at all the ways you can improve your health and wellbeing!

Take the SuperBetter challenge!

For more information on SuperBetter