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FIFO Workers: Healthy Eating On-Site

The mining industry was number one on the list, at 78.2%, when Chris Jager from Lifehacker asked, “Are these the ten fattest professions in Australia?”

Source: Pixabay

 

 

 

 

 

 

 

 

A snapshot study of 35 men at a mine site in WA’s northwest found 83 percent were overweight or obese. Edith Cowan University lecturer, Gemma Quayle, documented the sample groups eating habits, and found they consumed excessive levels of sodium and saturated fat in their diet and had higher rates of obesity than the national average. Furthermore, over 80 percent had an increased risk of developing Type 2 diabetes or heart disease. Quayle reported the workers ate less fruit, vegetables, dairy and grain foods than recommended while consuming lots of meat and unhealthy discretionary foods.

Source: Pixabay

 

 

 

 

 

 

 

Australasian Mine Safety Journal suggests poor health outcomes for on-site workers could be due to, “Work stress, fatigue and having easy access to high fat and high sugar foods when at camp can lead to poor eating habits.” Numerous factors within a mining site environment affect weight gain including shift work, camp food, high alcohol consumption, and lack of exercise. Subsequently, the strain put on the body from these factors become mental stress and can contribute to illness.

Source: Pixabay

 

 

 

 

 

 

 

I understand It is challenging to begin a complete revamp of your eating and lifestyle habits. Therefore, I suggest two areas you can act on today:

Get off junk food

Junk food has no nutritional value, other than satisfying an energy slump or covering up feelings of loneliness. Junk food decays teeth, lowers self-image and impacts heart health. The sugar in junk food does terrible things to the brain, such as impairing memory and learning skills and contributing to anxiety and depression.

Source: Pixabay

 

 

 

 

 

 

 

Drink more water.

Staying hydrated is a useful habit to improve your inner and skin health, energy and mood regulation.

A nutritionist explained what happens when you don’t drink enough water. “When dehydrated, your cells become more like sultanas than plump, healthy grapes and consequently that’s how you think and feel. Blood flow to your brain is reduced, which limits the amount of oxygen reaching your brain cells and slows it down. Therefore, you feel tired and lack energy. When our cells are like shrivelled-up sultanas, the process of nutrients flowing in and out of the cells is hugely decreased, and this has ramifications throughout our entire body – our health, our moods, our thoughts, our appearance, our vitality are all below par.”

Source: Pixabay

 

 

 

 

 

 

 

Drinking enough water each day is easier when it’s readily on hand, so a must-have is a refillable environmentally-friendly water bottle, that many sites and workplaces provide in abundance.

A 2016 study found that mining employees are open to health-promoting programs and weight management assistance on-site. In my book Separated by Work I share various strategies to help FIFO workers and their families. I believe that with employer and family support, combined with the worker’s eating and exercise plan, the mining profession can be removed from the number one spot of ‘The ten fattest professions in Australian’ list.

Source: Pixabay

 

 

 

 

 

 

 

What do you think about the on-site health of workers? Please share your tips on how you and your family member stay healthy on-site and at home.

 

Posted in: Mindfulness, Resilience, Separated by Work

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Have our brains become desensitised?

Source: Pixabay Computer chat

My family heavily relies on technology to feel close and communicate as we are a FIFO family – Separated by Work. I often joke with others that I might get T-Shirts made with the slogan—“Even though we’re miles apart, a computer screen connects our hearts.”

So, I have an intimate understanding of the negatives and positives involved in ‘screen time’.

For many, life demands we use phones, mobile devices, and computers more than we would have a few years ago. We all have instantaneous methods at our fingertips to communicate, which I am personally grateful for, yet there is more to consider when navigating online communication and social media.

Technology itself is not a bad thing, however for people who spend too much time interacting with a screen, the neural pathways in your brain change, and different ones created.

Kaiser Family Foundation reported 8- to 18-year-olds on average spend 11½ hours a day using their technology, and a sample group of adolescents struggled with the ability to recognise another person’s emotions. Dr Gary Small posed the questions, “Have our brains become so desensitised by a 24/7, all-you-can-eat diet of lurid flickering images that we’ve lost all perspective on appropriateness and compassion when another human being apparently suffers a medical emergency? Have we become a society of detached voyeurs?”

Source: Pixabay Social media

Communicating via a screen can decrease empathy and negatively impact concentration and self-esteem, leading people to say things electronically they’d never speak directly to someone.

At times when speaking to others electronically, I have realised by their response the message wasn’t received as intended. When I take the time to discuss it further, they grasp that they had misread what I was saying due to us not being face to face. Has this happened to you too?

From my experience, here are my top eight tips for staying and feeling connected:

  1. Don’t type anything via a screen that you wouldn’t say in person.
  2. Use your words well, whether you are texting or messaging. Re-read it and attempt to avoid any misinterpretation before sending.
  3. Listen for tone of text/type/voice cues as to how the person is feeling and always check for understanding.
  4. Don’t delay responding to messages you would rather avoid. If you think you don’t completely understand, ask for more information rather than disregard, or ignore it.
  5. Remember emojis are not a real expression of feelings, nothing is better than hearing a laugh and seeing a smile on someone’s face – a gentle smile or a heartfelt hug has far more power than the cleverest emoticon.
  6. Aim for a balance of online and in-person contact.
  7. Think about what you are posting and how it affects others – double check that what you are writing represents you and your family in the best light.
  8. Be aware of the other person’s situation or needs if you are tagging or mentioning someone, or a company, or a site on social media groups. If in doubt, get their permission first, or wait 24 hours and see if you still want to type and send that message.

Mobile devices and computers are not just connecting tools for family and friends. The screen world expands to include a global network of people who have access to each letter you type and the technological footprint you are creating.

Source: Pixabay Skype

I enjoy the benefit of instantly sharing photos, quotes, memories, and activities on social media with my friends and family. I like that I can help others if they are struggling and respond to them in an online support group. However, in online groups,  some people use a screen and keyboard to confront others, and some share painful emotions that they would not do face-to-face. Therefore, I suggest that you use online communication and social media carefully and mindfully.

The Internet is a fantastic tool, and it is here to stay. To make technology serve you well requires sound judgment and educating yourself on how it works.

What are your top tips for screen time success?

Until next time, Kirsty 🙂

Images: Pixabay

Posted in: Mindfulness, Parenting, Resilience, Separated by Work

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Are you pushing your ambitions onto your children?

The idea that parents try to live out their dreams through their children goes back at least as far as Sigmund Freud and Carl Jung, both of whom theorised about the phenomenon.

The psychologist Tanya Byron stated that when parents put too much pressure on children to succeed at a young age it will lead to a rise in levels of teenage stress and anxiety.

I was interviewed in 2012 by The Sydney Morning Herald for an article headlined, ‘Clone complex damages children, experts warn’. Unfortunately the dangers are just as real and happening today.

I believe, parents must recognise their children as individuals in their own right. Our children are not moulded in our image, they are not driven by our desires or fears, our likes and dislikes, and they do not necessarily have the same natural talents or interests we do. There may be similarities, however, our children are unencumbered by our experiences, life rules and limitations. This is to be embraced and explored – not exploited.

Susan Newman Ph.D said, “Parents work exceedingly hard to point their children in one direction or another to help them excel. In doing so, we have taken much of the fun out of being a parent and lost sight of what might make our children truly joyful.”

I suggest you can begin talking to your child today and find out what they like to do best. Once you know what is meaningful to your child arrange activities, conversations and tasks around this.

By listening, by being interested in their point of view, by taking time to understand their developmental needs – whilst keeping our feet firmly in the now – we are more able to achieve exactly what we are aiming for. And, what is it most parents aim for? The moment when we proudly reflect on being a part of the life of a happy, healthy, caring and satisfied adult. A person who has found success and comfort that is meaningful for them, that child you helped raise and nurture.

What are your thoughts? How do you support your child’s dreams?

Kirsty 🙂

Images: Pixabay

Posted in: Mindfulness, Parenting, Resilience, Separated by Work

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FIFO Families – Get Organised In The Overwhelm

I recently did a short talk at a FIFO family event in Perth, (hence why there are so many children running across the stage!)

In the video below I will share with you the systems and processes that have worked for my clients and our family over the years.

Keeping to a set routine when Separated by Work is challenging. Every family has different needs and every working away roster has unique demands. Yet having a plan and being organised will decrease the overwhelm, and you will be better able to cope with the day to day tasks and responsibilities.

Posted in: Mindfulness, Parenting, Resilience, Separated by Work

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Not Home for Birthdays

We have two big birthday months in our home, June and September. My husband has been a FIFO (fly in fly out) worker for the last eight years and he is rarely home for any of the actual days. The first couple of years were the hardest for us all, but as the years went by our family became accustomed to his absence, and we developed ways that everyone’s presence is still felt, and the birthday boy or girl feels special and celebrated.

After talking to many families in similar situations, who ask me for ideas to keep connected when apart on a family member’s special day, I felt moved to share how we celebrate and create birthday memories.

My top six tips for families separated by work on birthdays are:

  1. Overthinking it is the number one enemy! I strongly advise you to not become completely immersed in the fact that you are away or your loved one isn’t there for the special day. This will fuel negative and destructive feelings of missing out, loneliness, isolation and seclusion. This type of thinking will put a dark cloud over all celebrations, which you will regret later.  Instead, attempt to keep as upbeat and prepared as possible, stay focused on a day of festivities and activities, and have a good time.
  2. Just because you are apart, no one is forgotten! Even though one family member is away from home, the day is not less important or forgotten by anyone. It certainly doesn’t even have to be downplayed.  We have instantaneous ways to communicate at our fingertips, we can pop up on screens to join in on the party and we can pre-plan activities to be involved in on the day.  At times, being separated by work on a birthday can make the day seem much more special because of the effort involved.
  3. Let your friends step up and help you celebrate! Instead of downplaying the day, hiding it, or telling people it is no big deal – let others make it a big deal. Even if you must arrange it, (I have found though that friends usually love being a part of the planning) have a group of people around you to make a fuss and celebrate the special occasion.
  4. Always celebrate when together as well! It may not be on the actual date, but pre or post parties and gatherings are always fun. In the future, no one will remember what date it was you celebrated, but everyone will remember how they felt every year being the centre of attention and spoiled for their day. So, look at the roster and plan ahead so that it doesn’t become overwhelming and too hard as the date rapidly arrives.
  5. Be a positive force of festivities for your children! Your children may feel it the most – Mum or Dad isn’t here for their birthday. This is a time when we as parents need to excel in role modelling that their day is still a super special one; that everyone is involved in some way, they may even get two celebrations out of this, and that even though this isn’t everyone’s normal it is our families normal.
  6. Pre-plan, prepare and pre-book! As mentioned above, planning is key whether it is your child’s birthday or yours. Sitting down together and planning the surprises and activities for the day keeps everyone involved and excited. Planting hidden presents and notes around the house or in luggage to be found on the day certainly warms the soul for the receiver, and booking venues and events in advance avoids disappointment.

To finish off, I would like to leave you with some of my favourite activities for celebrating and to inspire you to plan yours and your family’s special moments, whether you are together or apart:

  • Finding hidden notes and presents/scavenger hunt.
  • Spending time with friends.
  • Eating out.
  • Going to the movies.
  • Having a picnic at the beach.
  • Ordering pizza and having movie night at home.
  • Cooking (and cleaning up afterwards) done for me.
  • Treat myself pamper day.
  • Doing something I love doing.
  • Checking something off my ‘bucket’ list.
  • Getting flowers and eating cake.
  • Having lots of good food, laughter and fun.
  • Outdoor activities and hiking.
  • Going to a concert.
  • A weekend getaway.
  • Taking a cooking class.
  • Winery tour.
  • Having a tea party.
  • Painting party.
  • Themed party or get together.
  • Feeling loved, spoilt and special!

I would love to hear your ideas on how you do birthdays when separated by work or when you are apart from your family – and what are your favourite ways to celebrate?

Kirsty 🙂

 

 

 

 

Posted in: Mindfulness, Parenting, Resilience, Separated by Work

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A Time To Relax – Program Launch

This month I am launching my first online Mindful Madhouse 4 week program.  It has been a big learning experience (helped by a team of very supportive people) to get my knowledge, expertise and experience into this format.  I am so proud of the result and grateful for the feedback coming in.  So, watch as I tell you a bit more about A Time To Relax 🙂

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Over being overwhelmed in January?

As you enter the shops and see the isles filled with exercise books, pens and pencils; pass the shoe stores and notice that black and white shoes have taken over much of the floor space – you realise that back to school is fast approaching.

Apart from the cost of purchasing school supplies, there is a sudden realisation that madness is fast approaching – before, during and after school activities, homework expectations, uniforms to be constantly cleaned and pressed, and making sure there is enough food to prepare and pack!

My eldest is 21 years old and my youngest is 9.  I have had many years of getting it wrong, getting it right, and most years it is a bit of both!  Here I share my top 18 tips to support you being better prepared and be more productive this upcoming year.

  1. Plan and prepare to avoid chaos. This includes weekly schedules, lists and weekly meal and shopping plan. Create a flexible routine that works for your family – from waking to bedtime.
  2. Have a central calendar in the house that all family members have access to with events written on it that are coming up.
  3. At least a couple of times a week make double the evening meal and freeze half for those nights when you run out of the time or enthusiasm to cook.
  4. Make time to bake each week.
  5. Make lunches and get uniforms ready the night before. We all think we will get it done in the morning, but sometimes it is just such a rush and adds so much pressure when trying to get you and your children ready and out the door!
  6. Have bags packed and checked ready to go the night before (including the hat).
  7. I think it’s never too early to give children some responsibility –tasks that you know they can complete for their age and abilities.
  8. Give children checklists – good for parents too!
  9. It is the perfect time to have conversations with your children when driving around with your kids in the car. They can’t get out or walk away!
  10. Take weekly time out for you to de-stress and reward yourself.
  11. Get proper sleep so you have the energy each day needs and avoid getting run down and common illnesses.
  12. Eat well to feel good and keep up. Feed your kids well to keep them healthy and calm.
  13. Remember to breathe – sometimes we just need to stop, take a couple of deep breathes and then proceed.
  14. Keep at least one day free on a weekend to relax and have fun with your family.
  15. Be kind to yourself.
  16. Ask for help when you need it!
  17. 30, 30, 30 and 30 every day! 30 minutes for quiet time for you, 30 minutes listening to your children with enthusiastic interest, 30 minutes for your partner and 30 minutes making sure you have cleared your day and are prepared for tomorrow.
  18. Get up each morning with a grateful affirmative attitude and a desire to meet all challenges with a smile.

As parents, we are constantly creating, re-inventing and re-shaping whilst keeping up with all the demands and challenges of each day. Creating routines and being organised will keep everyone on the same page and help you make sure you go to bed each night feeling a sense of peace and achievement – well most days!

What can you do differently this year to make your school and work weeks run smoothly?

Kirsty 🙂

Posted in: Mindfulness, Parenting, Resilience, Separated by Work

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Here Be Dragons – Book Review

I was asked recently by Exisle Publishing to review Here Be Dragons.  It says on the cover, “A parent’s guide to discovering purpose, adventure, and the unfathomable joy of the journey.” I did think to myself, “not another parenting book!”

I got to about page three and, to my delight, couldn’t put it down.

It wasn’t like any other parenting book I had read or reviewed.  I loved what was different. It is written by Annmarie Kelly-Harbaugh and Ken Harbaugh – from how they met, how they developed as people together and apart, and how they met each challenge once they became parents.  I found it to be an honest and personal insight into both parent’s experience and how they felt about it and dealt with it – and is full of humour only parent’s would appreciate!

I felt a part of Annmarie’s and Ken’s lives as I turned the pages and could relate to their many experiences; as well as how they had overcome the tough times.

What stood out for me though was how they described real issues faced by all of us once we become parents –

  • How mothers are judged differently to fathers.
  • Working through career goals and meeting the needs of your children.
  • Who does what, when.
  • How imbalanced it can be – and that is perfect.
  • Getting the right people around you.
  • Weathering each storm, knowing it will pass.

Then it is all tied nicely together at the end with a section of topics and questions for discussion as you examine your own ‘story’.

I highly recommend Here be Dragons for parents of any age children.  Whether it is for reflection, guidance or amusement – this book has it all.

Kirsty 🙂

Posted in: Parenting, Resilience, Separated by Work

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Less Stress at Christmas

less-stress-at-christmas-blog

Christmas is a special time of the year filled with joy and reunions – with parties to host and attend, guests and visitors to catch up with and gifts to exchange. Not to mention the shopping trips, planning and preparing, holidays, getaways and day trips to enjoy.

Christmas can also be extremely stressful, exhausting and challenging – for kids and parents alike. Sometimes getting everything done so that the big day is ‘perfect’ can end up leaving you drained and your children filled with agitation.

To beat the blues and have everyone enjoying the season to its fullest, here are some approaches to keep Christmas as stress-free as possible for you and your family.

Firstly be aware of the signs of holiday stress in your children. Signs of holiday anxiety can include –

  • Tears for seemingly minor reasons.
  • Nervous behaviours such as nail biting and ?hair twirling.
  • Physical complaints, such as stomach-aches, headaches, fatigue, diarrhea.
  • Regression to younger behaviours – bed wetting, eating with hands.
  • Withdrawal from friends or siblings.
  • Any behaviour that your child doesn’t normally do could be a sign of Christmas anxiety.

Helping family members, especially children, cope with holiday stress involves knowing their personalities and limits. As their parent you are the expert in this. So when the anxiety hits, take a breath and a step back, and consider how you could best manage the situation.

Here are some of my suggested stress management tips for your family –

  • Take children out of the spotlight during Christmas events at relatives’ or friends’ homes if they are feeling uncomfortable.
  • Combine parties and get-togethers to reduce the time you spend partying.
  • Stick with the routine as much as possible. Keep stressful holiday shopping and eating out to a minimum.
  • Start preparing for Christmas early to avoid holiday anxiety.
  • Ask your children what makes them feel better. Do they wind down with music, reading, spending time with you or playing with their friends, brothers or sisters? To help children calm down at Christmas, encourage them to do what they love often.
  • Make sure your children and you are eating nutritious foods, drinking lots of water, and getting exercise and time outside – a antidote to holiday anxiety.
  • Talk to your children about traditions and spirituality. If you have traditions, explain why they’ve stayed in your family. That sense of knowing why things are done this way will bring a sense of calm.
  • Bring a favourite blanket, pillow or stuffed animal (or other age appropriate familiar thing) if you’re staying with family or going away over the holidays. A bit of home always helps to be more relaxed.
  • Cope with your own holiday anxiety. The less holiday stress you feel, the more relaxed your children will be.
  • Volunteer at a charity, kids’ hospital, community centre or a cause (big or small) that is meaningful for you. Volunteering at this time of year brings a sense of contribution, satisfaction and involvement – and as the whole family gets involved there will be a moment where you all feel a connection to the true spirit of Christmas.
  • Lighten the mood with funny movie marathon days, park afternoons and cozy chats with hot chocolate treats – just getting out or staying in having fun together and laughing to let go of any built up stress.

Remember that with all its sparkle, expense and lists – the point of Christmas is togetherness, laughter, sharing, connecting and love. I often like to think of a word to represent my Christmas time. This theme keeps me on a calm purposeful course without getting caught up in the hype of shoulds, coulds, must haves and must dos. This year my word is appreciation.

What is your word this year?

Kirsty 🙂

 

Posted in: Parenting, Resilience

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Must haves in your home – Book Reviews

I have just reviewed two books for Exisle Publishing and want to share what I thought with you all.  It is rare that I come across books that I think should be in every family home.  These two tick all the boxes! They would both be excellent gifts for your family or friends, and  I know I will be getting a few copies as Christmas presents.  To find out more click the links below under each review.

The Art of Mindful Origami

9781925335293-copy25-01I loved The Art Of Mindful Origami from the moment I saw the cover and picked it up. Upon opening you notice that it is dedicated to experiencing each moment fully, and I could feel this concept oozing from the books pages.

There is a simple, yet powerful, synergy – the combination of understanding, colouring, folding and creating, which certainly promotes a calm and focused mind, as the author intended.

I found that Dr Richard Chambers combined the art of origami and mindfulness in such a masterful way, and each project is supported by a story about the piece to be made and mindful practice suggestions. I really liked the way it was easy to understand the explanations and exercises – even my 9 year old was hooked. It is a very nice touch providing paper, that has beautiful nature pictures on it, to use for each project, as well as paper to mindfully colour in and use to make the origami if you choose.

I highly recommend this book for all that need support setting time aside to engage fully in the moment, or to use as some great fun activities to do as a family around the table.

Find out more…

Australia: Illustrated

9781925335217-copy25-01The cover of Australia: Illustrated lets you know you have just picked up a book that will be in your family for quite some time. It is a hard cover, with a material type feel that says, “This book will become a family favourite.”

Tania McCartney has created a book that inspires discussions in the readers – big and little. As you open to the first page you are met with words describing Australia – big, beautiful and diverse. I can tell you that this is a good description also of this book; it’s content and the beautiful illustrations.

What I liked most was the colours, the engaging dialogue, and how I felt inspired to either find out more or go to visit some of the places after reading it. I felt it acknowledged how diverse and multicultural we are – yet so very Australian. As my son and I flicked through the pages I said that there was so much we were yet to see, taste and experience in our own remarkable country. We also spoke about how different one end was to another.

Our family is Separated by Work (we are a F.I.F.O family) so this book was extremely useful for us as it shared information and pictures of where ‘Daddy’ worked and gave lots of points to talk about with Dad next time he rang.

I know every family would treasure this book in their home, and have many fun and exciting conversations whilst exploring Australia through the pages.

Find out more…

I look forward to hearing what you think of these delightful books, and if your family enjoys them as much as mine did.

Kirsty 🙂

Posted in: Mindfulness, Parenting, Resilience, Separated by Work

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