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March 2017


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You can make healthy normal

NSW has a large proportion of people that are overweight or obese, to the point where there are more people with unhealthy weight than within a healthy weight range.
South Western Sydney has a higher rate of obesity than the rest of NSW.
In our busy lives, looking after our bodies can be a difficult task. However, if we don’t this can lead to real health risks that are often overlooked.
A BMI* of more than 25 increases the risk of developing heart disease, cancer, and type 2 diabetes significantly. 

Thinking of losing weight?
Healthy weight loss can start with just a few small changes. Despite what many think, proper weight loss is not obtained by starving for long periods of time, or being socially isolated.

Here are some tips to try:
Choose smaller portions and less kilojoules
If you eat more than your body needs, the extra kilojoules may end up as extra weight. Regular meals can help prevent this. Beginning the day with a healthy breakfast can help you feel fuller throughout the day, and using a smaller dinner plate ensures a smaller portion size. Choosing healthy snacks like fruit and vegetables in between meals to keep hunger away is also recommended.
Eat more fruit and veg
Only 7 per cent of people in South Western Sydney eat the recommended serves of vegetables. Fruit and vegetables are packed with all the nutrients your body needs to help you feel great. They don’t have many kilojoules but provide lots of dietary fibre that help you to keep your weight down and fight disease. Add extra vegetables to your meals, for example, carry carrots and celery sticks as snacks or add salad to your sandwiches to increase your intake.
Drink water
Water is free and contains zero kilojoules. Make water your drink of choice and always keep a bottle with you. If you prefer something with more flavour, mint or lemon can be added. Keep soft drinks for special occasions only and choose low sugar versions, eg. light or diet.
Be active every day
Being active doesn’t just mean big workouts. Get moving by walking to work or the shops, taking the stairs instead of lifts, walking and chatting with friends and spending family time in an active way.
Sit less and move more
So much of our lives is spent sitting. Find ways to add movement to your downtime or move from your desk. Move during ad breaks, stand up on public transport, leave your desk for lunch, talk to colleagues in person rather than by email, and set movement alerts in your diary.

Don’t know where to start? 

Try our Quiz to find out how healthy you are.
Take your first small step towards a healthier lifestyle and join the 10-week Make Healthy Normal Challenge. You will receive weekly emails packed with simple tips and you can set and monitor your own healthy activities and goals in your very own Make Healthy Normal account. The best part is it's all free!

Other useful services

Get Healthy Service – telephone health coaching Ph: 1300 806 258 
Go4fun program for children

*BMI = body weight (kg)/body height (m)2
Take the quiz now

New Cervical Screening program for Australian women to start this year

Last week, the government announced changes to the national Cervical Screening Program slated for May have been delayed until December.
On 1 December 2017, the Pap Smear will be superseded by a new test for the human papilloma virus (HPV).
The new National Cervical Screening Program aims to improve early detection and save more lives.
The change to the program is based on new knowledge about HPV's role in the development of cervical cancer, new HPV testing technology and the successful uptake of the HPV vaccine by 12 and 13-year-old girls and boys through the school-based vaccination program.
The new program will not only improve the ability to detect changes on the cervix, but will also improve screening rates for women who have never had a Pap smear before.
Until the renewed National Cervical Screening Program is implemented, Australian women will continue to access to the current Pap smear test. It is important that women aged between 18-69 years continue to have regular Pap smears every two years and talk to their doctor or health care professional if they have any questions. Having regular Pap tests is the best way for women to protect themselves against cervical cancer. A Pap test looks for changes to the cells of the cervix that, if left untreated for several years, could develop into cancer.
Women of any age who have symptoms such as unusual bleeding, discharge and pain should see their health care professional immediately.

Come along and hear how the NDIS can work for you

NDIS information sessions are running in March across South Western Sydney. People with disabilities and carers are invited to attend to learn about person-centred practice, the National Disability Service standards and how to make the most of your NDIS plan.
The Campbelltown information session is on Tuesday, 28 March 2017, the Bankstown information session is on Tuesday, 21 March 2017, the Liverpool information session is on Thursday, 23 March 2017, and the Mittagong information session is on Thursday, 30 March 2017. 
To register contact E: P: 0425 333 605
Have asthma?    
Want to help test a new app?

Here’s your chance to be part of developing a smartphone app that will be used by young people across Australia.
KissMyAsthma app is a new app developed by young people with asthma for young people with asthma. 15-25 year old people with asthma are encouraged to participate in the app trial.
Email with AppTest in the subject heading. PARENT/CARER CONSENT required for children under 18.

Flu Vaccine available in April 2017

Influenza (flu) is a highly contagious viral infection that is responsible for major outbreaks of respiratory illness. Unlike the common cold, influenza can cause severe illness and life-threatening complications such as pneumonia and bronchitis, which often require hospitalisation.
The flu virus is especially dangerous for elderly people, pregnant women, Aboriginal and Torres Strait Islander people and very young children, as well as for people with primary medical conditions.
The flu vaccine (quadrivalent influenza vaccine QIV) will be available free of charge to eligible people from 2 April 2017.
Pregnant women, Aboriginal and Torres Strait Islander children aged six months to less than 5 years, Aboriginal and Torres Strait Islander people aged 15 years and over are eligible for the free vaccine, children aged 6 months and over with medical conditions predisposing to severe influenza and people aged 65 years and over are also eligible.
Annual flu shots are recommended for any person aged 6 months and over, the vaccine can reduce the likelihood of becoming ill with influenza especially during winter.
To check your eligibility for the free vaccine or for more information talk to your family doctor.
Click here for more information

Keeping cool with your kids

Anger is one of the most difficult emotions to deal with as a parent. Many parents have difficulty expressing feelings of anger and dealing with the anger constructively. By learning how to effectively deal with anger, parents can improve their relationships with their children.
Families Together and Fairfield City Council invite you to a seminar that looks at how parents can manage their own anger as well as helping children with theirs, on Thursday, 30 March 2017 from 1pm – 3pm at the Wattawa Heights PS library, The Avenue, Bankstown Call 0407 708 626 to register.

Free English classes

Free English classes are available in Bankstown library on Mondays, Wednesdays, Thursdays, for enquiries Call 9707 9730.  Classes only run during school terms.

Celebrate Mother's Day in style

Beautiful Minds invites you to celebrate Mother's Day to support children's mental health recovery on Saturday, 29 April 2017 at Wests Leagues club. 
For more information email

Keeping my child safe

Helping children cope with the challenges of everyday life
Harrington Street Public School in partnership with Families Together invites mothers, fathers, carers and grandparents with children aged between 4 to 12 years to this information session on Thursday, 16 March 2017 between 9.15am and 11.15am at the school hall, Harrington Street Public School, Harrington Street, Cabramatta.
The Protective Behaviours program develops personal safety skills that can be used by children and young people to keep them safe. The program strategies can provide the basis for helping children cope at school and address problems associated with social media, bullying, drugs, alcohol and peer pressure. Call 0407 708 626 to register for this session
Child minding is not available for this session

Free playgroups for children under 5

Free playgroups for non-school children are available during school terms in Liverpool, Fairfield, Canley Vale, Bonnyrigg and Villawood. All groups are run in school terms ONLY.
Contact Karitane Linking Families on 9754 2655 to book into the playgroups.

Free BreastScreen van coming to Miller

The BreastScreen NSW mobile van will be in Miller from 20 to 31 March 2017, in Lady Woodward Park, Woodward Crescent, near Budyari (Miller) Community Health Centre. Open 8.45am to 4pm on weekdays. Aboriginal women over 40 are eligible for a FREE breast x-ray.
Call 13 20 50 to book your free screening mammogram (breast x-ray) at the van or drop in to the van. 
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South Western Sydney PHN · Level 3, 1 Bolger Street · Campbelltown, Nsw 2560 · Australia

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