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24.01.2022 FOOD HACKS! When we have busy lives, we can often struggle to find the time to cook. When we get the right food into our bodies we provide our bodies the essential minerals and nutrients we need to survive. If we are deficient in certain nutrients then it has a knock-on effect to how we feel not just physically, but mentally too! I wanted to give you a few of my tips on ways to make it easier for you. By the way, good food doesn’t need to take very long either!... Meal plan for the week - that way you know what you’re having each night and what ingredients you’re going to need when you do the groceries - If you have older kids, get them to choose a meal that they can make for the family! Think about meals you can make in bulk like Bolognese, curry, quiche, stew, lasagne, soup or even roasted veggies - that way you can portion it out and fridge/freeze for easy reheating, or for emergencies when you’re short on time. Spend half a day prepping meals, chopping up veggies that you’ll use through the week, that way you can just grab out what you want, saving you time. Pre-cook protein that you might use like chicken and freeze it into portions so it’s easy to add to your dish and saves you time. Hard boil some eggs so you’ve got easy to grab snacks! If you’ve got lemons/limes to use squeeze them into ice trays so you can grab a cube of juice when you need and don’t forget that delicious zest! Great to add with chicken, potato or in a cake! Whilst the thought of prepping meals and cutting veg might not sound like a half day well spent for some people, think of the time that can save you after a day at work! It gives you extra time to exercise, relax or spend with loved ones. By planning your week, it also takes the stress out of what to cook and avoids that last-minute decision to get ‘Uber Eats’ or drive-thru! If you have kitchen hacks share them with us Written by Amanda Flower #nutrition #foodtips #foodprep

22.01.2022 GOOD MOOD FOOD :) Food can play a huge role in the way we feel. Our stress levels have never been higher, and with social isolation in place and an uncertain future timeline of a return to normal, it is no wonder many of us are struggling with low mood and general anxiety. This daily stress not only affects our mental health, but is also a key driver behind inflammation and increased disease risk. The good news is that we can help nourish and support our body through food t...o reduce the effects of daily stress and boost our mental health. Research has shown us that regularly consuming a nourishing, wholefoods diet rich in key nutrients can reduce symptoms of depression and anxiety significantly. It doesn’t have to be a complete dietary overhaul make small changes and include what you enjoy eating well shouldn’t be a chore! Here are my top eight mood-boosting foods: Eggs - these little gems are full of protein, vitamin D. vitamin B12 and choline, which can improve help mood and support the nervous system. Tomatoes Rich in Folate and alpha-lipoic acid, these are both key nutrients in stabilising mood. Folic acid helps to regulate levels of inflammatory Homocysteine, which can block production of serotonin and dopamine. Oily fish - rich in omega-3 fatty acids, they play a key role in brain signalling and are linked to lower levels of depression, anxiety and PMS! Don't eat fish? Get your omega-3's from walnuts, avocados chia and flaxseeds. Fermented food - food such as Kim chi, sauerkraut, yoghurt and kefir support the live bacteria in our digestive systems which are vital in producing serotonin (our good mood hormone!) Dark Chocolate - not only delicious, good quality dark chocolate is rich in flavonoids, which have been shown to increase blood flow to your brain and regulate mood. It is also high in magnesium, vital for supporting our whole nervous system! Nuts and seeds - high in protein, healthy fats and fibre, as well as providing tryptophan. Tryptophan is a key component in production of serotonin and supporting restful sleep. Nuts and seeds can also provide zinc (pepitas!) and selenium (Brazil nuts!), which have been linked to reduced risk of depression. Bananas - high in vitamin B6 that is key players in the creation of feel-good neurotransmitters serotonin and dopamine. Bananas are also an excellent source of natural sugar, fibre and prebiotics food for our healthy gut bacteria! Spinach and other dark leafy greens - an excellent source of Magnesium and Folate, which help to reduce anxiety, support nervous system functioning and boost brain health (among other things!). Happy Eating! Holly Moore (She/Her) Graduating Nutritionist

22.01.2022 Have you heard of Give OUT Day? We submitted a project for With Pride and our mission to improve our communities health outcomes.....and got approved WOHOO!!! This is an amazing organisation that supports LGBTQIA+ Organisations and Businesses to raise funds for projects that improve the lives & health outcomes of our community. The GiveOUT Day 2020 projects are now LIVE! Head to GiveOUT’s website to see some of the awesome projects that are participating in GiveOUT Day 2020, ...and don’t forget to donate and share your favourite causes. #giveoutdayAU You can find our project via this link (With Pride - Inclusive Integrated Healthcare) but I encourage you to look at the amazing work that everyone is doing, it's very exciting!!! This is a way that you can support social change to ensure all of our community receives the supports they need. Huge thank you in advance for those that pop over and have a look xo https://giveout.org.au/projects See more

19.01.2022 Today is the 3rd anniversary of the day Australia voted YES for marriage equality. We know that many of you will remember what it was like that morning waiting ...nervously, hopefully for the result. We wanted to reflect today on some of the other historic moments for LGBTIQ+ people in Australia. From the first Mardi Gras to rainbow families officially being recognised, there have been huge changes for LGBTIQ+ people. But there are still significant barriers along the road to equality, and they don't all fit into a video. We've got continue to the work to make sure that: - All LGBTIQ+ people are free from discrimination in schools, services, and workplaces - Trans and gender diverse people have the dignity of having ID documents that reflect who they are - Intersex people are able to make choices about their bodies and give informed consent for any medical interventions - So-called conversion therapy is a thing of the past And so much more! Together, we’re powerful. We can create a place where everyone is treated with dignity and respect no matter where they live, who they are, or whom they love. Join us for what’s next: https://bit.ly/EqualityAusSignUp

18.01.2022 We have joined forces with Bowie and Zay from Fearless Movement Co! They are now offering both 1:1 and Group Sessions for all With Pride clients to utilise, including those with access to NDIS Capacity Building - Improved Health and Wellbeing (self & plan managed)! You can find the booking link on our website to start your fitness journey! Bowie (They/Them) is a fitness coach, specialising in Russian style kettle-bell training, co-founder of Fearless Movement Collective... and podcast host. Bow is a Non Binary person that has used physical training to help them shape their body and affirm their identity as they have transitioned non medically. Now they passionately support other Trans, Gender Diverse and Queer folks to help them find ways to move their bodies on their own terms and in ways that feel good for them. When Bowie isn't spending time advocating for Trans, Gender Diverse and Queer health and fitness, they practice Brazilian Jiu Jitsu where they have so far earned their blue belt and are training to compete, in the future. You can also find them riding off road trails on their electric skateboard. Bowie has a passion for empowering you for health change. Zay (They/Them) is one of the co-founders of Fearless Movement Collective (FMC). They support trans and gender diverse people throughout their medical or non-medical transitions with fitness, nutrition and mindset coaching. Within FMC, Zay manages the website and production of online training videos. Zay will be working collaboratively with us at With Pride focusing on marketing and networking. They are a snowboarder, skateboarder, distance runner and climber, and are currently building a skate park in their backyard during COVID!

16.01.2022 Today is the day to contribute to social change, to help empower our community for better health outcomes, quality of life and freedom of expression!!!! You can check out our project and/or donate via this link giveout.org.au/withpride With so many inspiring projects raising funds today please make sure you check them all out ... Live events are also being held today at 1pm and 7pm hosted by GiveOut, so if you are sitting around and after a bit of entertainment check it out via the event link below. Happy GiveOUT Day!!!! https://fb.me/e/2YRyLCHgQ

16.01.2022 Winter winds and runny noses! As the seasons change so do our bodies, adapting and altering to the world around us, with the drop in temperature comes the rise of winter time colds/ flus; the term just something going around becomes an everyday occurrence. This snuffle season aim to nourish and support your body’s immune system to prevent the winter time blues. This immune boosting tea is A With Pride favourite, and is perfect for the cold mornings or a great little drop fo...r if you feel a cold rush coming on. It consists of a mix of whole dried ginger, turmeric and black peppercorns brewed on water finished with fresh lemon juice and raw honey. The recipe: 1 cup dried pieces of turmeric. 1 cup dried pieces of ginger. cup whole black peppercorns. Mix Steep 2 teaspoons of mix in tea infuser for 2 minutes (the longer the better) in boiling water. Add the juice of half a lemon and 1 good teaspoon of raw honey and enjoy! The beauty: This cup is holding a rich mix; Turmeric works as a strong anti-inflammatory and antioxidant in the body and has been shown to aid in reducing fevers. Ginger is a great antimicrobial that helps to sooth a red and inflamed throat while easing nausea. The added lemon juice contributes a boost of vitamin c and acidity while the raw honey helps to sooth the throat, sweeten and boost immune function. Upon this some great ways to support your body this winter are: - Eat less from the packet, more from the earth. = increasing our nourishing whole foods/ plants/ proteins and seeds in our ever day diet, steering away from pre-packaged foods. - Eat warm wholesome foods; bring out the old favourite slow cooker and show off your best soups, stews, bone broths and hearty meals. - Increase your dietary sources of our immune supporting nutrients these are some such as: Vitamin C: Oranges, Kiwi, Lemon, grapefruit, broccoli, capsicums, papaya and strawberries. Zinc: Oysters, red meat, poultry, legumes, hemp seeds and pumpkin seeds. Vitamin D: Mackerel, salmon, sardines, egg yolks and mushrooms. (Also safe sun exposure) Iron: Red meat, pork, dark green leafy vegetables, amaranth, legumes, tempeh. Vitamin E: almonds, peanuts, sunflower seeds, spinach, broccoli and avocado. Vitamin A: beef liver, cod liver oil, mackerel and salmon. You can also supplement these in nutraceutical from, but touch base with a qualified health care practitioner before doing so. - Stay well hydrated, we always hear it’s hard to keep the water intake up in winter! But we still need out recommended intake of 3L try cold infusion teas, fruit infusions, a marked water bottle or a water reminding app to keep your intake accountable. - Last but not least take time and care to rest and recover, drop your shoulders, smile and slow down. Stay well, stay safe and keep the sniffles away! See more

15.01.2022 JUST 5KGS MORE AND I WILL BE HAPPY...??? Check out our latest blog written by our Clinical Nutritionist and specialist in weight loss Carrie Ross (she/her). Carrie talks about our perceptions of ourselves that often don’t shift with successful weight loss, we can very easily get stuck in mindsets that were with us the entire journey of being overweight. So how do we shift this to feeling good about ourselves? In this latest blog Carrie gives some incredible insight into em...powering yourself to have more positive body image and to start letting go of negative self-talk. Follow the link below to read more. https://www.withpride.com.au/just-5kgs-more-and-i-will-be-h #weightloss #bodyimage #overweight

14.01.2022 Recently we announced with excitement our partnership with the Fearless Movement Collective. Bowie and Zay (they/them) are working with us to offer With Pride clients the opportunity to book appointments for Personal Training both 1:1 and in group sessions. I wanted to share this podcast with you so that you can get to know Bowie (they/them), this podcast highlights the very reasons why it was imperative for us to collaborate and engage with them. I am sure after listening ...you will be just as moved as I was listening to Bowie talk about changing the way we all think about fitness, particularly for the Queer, Trans and Gender Diverse community. If this podcast speaks to you please make sure you subscribe to the podcast so you can continue to listen. Available on both Spotify and iTunes. You can book sessions for PT via our online booking system either by the link at the top of our Facebook page or by going to our website. https://podcasts.apple.com//episode-0-introd/id1498147099 See more

14.01.2022 Getting to know your window of tolerance! Written by Sophie Manente (she/her) Professional Counsellor (With Pride)... The window of tolerance can be a helpful way to understand how you cope with different situations. Many people wonder how they can keep their cool in one situation, but then totally lose it in another! Or we might wonder why we respond to situations differently from other people. The window of tolerance refers to an arousal state where we are able to handle things we can experience distress, but still manage to settle ourselves. We can communicate with others and engage with the world around us. This is a great place to be. Beyond our window of tolerance, two other arousal states exist hyperarousal and hypoarousal. Hyperarousal is when we feel extremely anxious, angry, or overwhelmed. This can be understood as the ‘fight and flight’ responses. Hypoarousal is when we feel numb or frozen, or we might shut down. This can be understood as the ‘freeze’ response. These arousal states, while they are not fun, are totally normal and we all have them. They evolved into our nervous systems to keep us safe from danger. As such, trauma can make our window of tolerance smaller, and make it more likely we’ll tip into hyper- or hypo-arousal. Again, this is totally normal. This helpful infographic from the US-based National Institute for the Clinical Application of Behavioral Medicine (2019) illustrates this well. Becoming curious about your window of tolerance can help you understand what situations are more likely to push you out of it. Once you understand this, you can figure out what will help you cope with those situations better so that you can expand your window of tolerance. One way to start understanding your window of tolerance is to notice what your body is doing. Since these are nervous system responses, usually there are some physical signs that you might be tipping into hyper- or hypoarousal. A racing heart, agitation, difficulty sleeping or panic attacks can be signs of a hyperaroused state. Signs of hypoarousal can be a sensation of emptiness, exhaustion, feeling numb or frozen, or flat mood. It can be helpful to notice what situations bring about these reactions in you. These are not exhaustive lists and everyone is different, but this information can get you started on exploring your arousal states and figuring out where you might benefit from learning some coping strategies. The exciting thing is that we are all capable of expanding our window of tolerance. As a bonus, when you practice noticing and observing arousal states, you are also practicing mindfulness at the same time!

10.01.2022 Did you know that our LGBTQIA+ Community are more likely to have difficulties in accessing safe healthcare? A Systemic Review published in 2016 via BMC International Health and Human Rights Journal, Alencar Albuquerque et al. concluded that; non-heterosexual orientation was a determinant factor in the difficulties of accessing healthcare. A lot must still be achieved to ensure access to health services for sexual minorities, through the adoption of holistic and welcoming at...titudes. The results of this study highlight the need for larger discussions about the theme, through new research and debates, with the aim of enhancing professionals and services for the health care of Lesbian, Gay, Bisexual, and Transgender Persons. Our Inclusion Training, tailored for healthcare professionals and inclusive of training in relation to clinical considerations is designed to directly address this issue, to ensure that more allied, complementary and main stream medical facilities are actively engaging in Inclusive Language and Practices. We need your support, so that we can reach more places to promote the importance of engaging in Inclusion Training in healthcare settings. Donate to our project via giveout.org.au/withpride prior to midnight tomorrow 16th October 2020 to help us facilitate change. GiveOut #inclusiontraining #lgbtinclusiontraining #lgbtqia #diversity #inclusion #inclusionpractices #lgbt #lgbthealth #giveoutday2020 #giveoutday

07.01.2022 Catch us on Joy 94.9 (JOY 94.9) this morning at 7.43am (AEST) I will be chatting with Anna and Dean on the Breakfast show this morning about the nutrients our body requires to support neurotransmitter production, neurotransmitters are our chemical messengers that regulate how we feel, this is particularly relevant for those with low mood, depression, stress or anxiety. The foods that you can add into your daily diet to get these nutrients will be outlined and other tips for r...educing anxiety, including developing your self-care toolbox. You can download the app, tune your radio to 94.9 or listen live on Joys website at www.joy.org.au Sharon Abel She/Her Founder, Director & Naturopath #lgbthealth #lgbtmentalhealth #MENTALHEALTH #nutrition See more

07.01.2022 Did you know it’s Wear it Purple Day? This is a day dedicated to celebrating our LGBTQIA+ youth, may they be seen, heard, embraced and empowered to celebrate their letter of our Rainbow in every area of their life! If you happen to be posting on social media today, wear something purple, you never know who is seeing this and can be empowered by your awareness of the day and your celebration of them. Happy Wear it Purple Day!!!! ... #wearitpurpleday2020 #wearitpurpleday #lgbtqiaplus #lgbtqiayouth See more

07.01.2022 Active Health Clinic are leading the way in Inclusive Practices within a healthcare setting! Recently we delivered our LGBTQIA+ Inclusion Training to Active Health Clinic, providing them practical, transferable skills to ensure they are meeting & working with our Rainbow Community from an informed, empathetic and respectful position. What a team! Each attendee embraced this training with an open heart and mind, meaning that Active Health Clinic now has opportunity for their c...urrent and future clients to be met with inclusive language and practices from the second they engage with reception to the way in which service is delivered by their Clinicians. Showing innovation for shaping change in a healthcare setting is so inspiring to see! On behalf of our community we thank you, not only for seeing this as important enough to initiate engagement in, but for the way in which you all showed up, and for the positive changes that are already apparent to your clients! https://www.facebook.com/Active-Health-Clinic-189465277749703 www.activehealthclinic.com.au #activehealthclinic #innovationleaders #inclusiveleadership #lgbtqcommunity #lgbtpride #diversityandinclusion #diversityequityinclusion #diversitymatters #inclusion #inclusiveculture #inclusionmatters #pride #LGBTQIApride #lgbtmentalhealth

07.01.2022 Crushing Goals Have you set yourself some health and fitness goals for the summer but feel like they have been knocked about during COVID? Setting goals and routines and feeling emotional when they haven’t worked out is completely normal during these uncertain times, especially when our usual routines might have changed. Did you know that 40% of Aussies have said that they have gained weight during COVID, with 2 in 3 feeling negative impacts on exercise!... It can be difficult to set goals and a plan during a pandemic, especially when we don’t know what our ‘routine’ will be like or what changes will take place. Have you found ways to adapt your plan and health regime? If yes, that is fantastic. If no, that is okay, and we can help you with that. More than 3 quarters of Australians have experienced worsened mental health during the first wave, with 78% reporting a deterioration in mental health, along with 4 in 5 individuals experiencing feelings of uncertainty during the pandemic. There has also been a 25% increase in calls to Lifeline. Check out this week’s blog entitled ‘Crushing Goals’ if this post aligns with your current situation and access our free goal toolkit via the link below to start your journey back to better physical, emotional and mental health! https://www.withpride.com.au/crushing-goals Lucija Peric (she/her) Exercise Physiologist #mentalhealth #emotionalhealth #fitness #exercise #lgbt #weightgain #weightloss #goals #lgbtmentalhealth #lgbtsupport

07.01.2022 ARE WE A PRODUCT OF OUR DNA? It is common knowledge that children inherit genetic make-ups from their parents. Our genes are instructions on how our body is made, and these instructions are formed from our parents’ genes. This is why we often look like a mixture of our parents I have my dad’s build but my mum’s eyes. And if we consider that genes are made up of DNA, then the question here is, are we the product of our DNA? Research in this field have shown that it’s the com...bination of our genetics and life experiences that ultimately form our identity. We inherit physical traits and behaviours from our parents, but our life experiences can impact our characteristics, and ultimately change them Click through to our blog to read more. Written by Anna Diep (she/her) Holistic Living Coach https://www.withpride.com.au/are-we-the-product-of-our-dna See more

05.01.2022 TRANS AWARENESS WEEK! 13-19 November 2020 We are so passionate about supporting our Trans and Gender Diverse Community, not just this week, but 52 weeks of the year! However, this week highlights the importance of Trans and Gender Diversity awareness in the broader community, there are so many simple things you can do to ensure that if you do connect with someone from this community, they will instantly know they are welcomed, ensuring that they experience equity and equality... in your space, whether that be at a professional, social, community or educational level. If you can do one thing this week in honour of Trans Awareness Week, please educate yourself on the use of pronouns and how using yours, even if you identify as cisgendered, makes a big difference for someone in our Trans and Gender Diverse community. Here is a link with some great info on use of pronouns. https://lgbtlifecenter.org/pronouns/ #transawarenessweek #transgenderrights #transgenderawareness #tgd

04.01.2022 WHAT IS ACUPUNCTURE Acupuncture is the insertion of very fine needles that penetrate the skin. This may take place upon the limbs, body or head of a patient. Alternatively they may be placed upon the patient’s back. The points used, will vary per patient. HOW ACUPUNCTURE CAN AID THOSE WITH PTSD A randomised controlled study of active duty US military service personnel in 2014 found that acupuncture could help to reduce symptoms of depression, anxiety and pain, improve me...ntal and physical health functioning, and also significantly benefit their overall outcome too. As the researchers found, acupuncture is a safe, non-stigmatising and therapeutic treatment that proved to be effective in reducing PTSD symptoms. They also discovered that those who combined acupuncture with other kinds of treatments, such as medications, had a significantly better outcome than those who only received the usual care. Post-traumatic stress disorder (PTSD) is a mental condition that can affect anyone of us that suffers or witnesses a traumatic incident. It was once considered to affect only soldiers that went away to combat. However, people that are involved in serious accidents physical or sexual assault, torture, bushfires or floods may experience any one or all symptoms relating to PTSD. The symptoms may vary from only one, or all being experienced at any given time. These may include the reliving/re-occurrences of events either in dreams or from heightened negative thought processes and feelings, hyper vigilance of a person’s surroundings, helplessness and loss of sleep, panic and extreme fear. Because of the huge amount of fear placed upon a person experiencing PTSD, they may lose interest in their day-day activates and feel cut off from society, leaving them isolated, and feeling emotionally flat and numb, leading to them suffering from depression. In 2018 a Meta-analysis (a review of 10 randomised controlled trials), of acupuncture was found to have positive effects whilst treating patient’s for PTSD. Especially post intervention of the trials, with those suffering with depression. Whilst acupuncture is not a cure, the Meta-analysis concluded that those that were treated with both acupuncture and their regular medication had lasting effects. Acupuncture can help to restore and maintain health by stimulating specific acupressure points also called acupoints on the body. Auricular (ear) acupuncture can aid in balancing the nervous system and also induce relaxation. Acupuncture addresses ailments related to PTSD such as mood changes, hypervigilance and mental fogginess. Acupuncture can also treat PTSD-related anxiety, panic and sleep disorders. Written by Sarah Kelly (she/her) With Pride Acupuncturist #acupuncture #PTSD See more

03.01.2022 Here at With Pride, we celebrate the history, culture and achievements of Aboriginal and Torres Strait Islander peoples. Be sure to head on over to naidoc.org.au to get involved and show your support for this celebratory week, or share their posts to support increasing awareness, education and celebration of the Traditional Custodians of our land. #NAIDOC2020 #NAIDOCWeek #NAIDOC #lgbtqia National NAIDOC

02.01.2022 16th October is coming up quickly!

01.01.2022 We are so proud to be an approved project to raise funds on GiveOUT Day (GiveOut) Our goal is to raise enough funds to effectively promote and deliver holistic Preventative Healthcare and Health Management within our Rainbow Community. To encourage, through promotion, more spaces to engage in LGBTQIA+ Inclusion Training, particularly those in Healthcare Services, Businesses and Individuals in Community settings, providing them with the tools and skills to effectively use Incl...usive Language and Practices. Our vision is that our community can confidently access more services knowing they are safe, accepted and included. All contributions will support us in raising awareness and providing health education to our community, this empowering social change & better health outcomes for our LGBTQIA+ Community. It will allow us to facilitate profound change within Healthcare settings through delivering awareness of the need for Inclusive Practices, both broadly and from a clinical perspective. We have a vision, a vision for a better future and more empowering experiences for our Rainbow Community. If you wish to contribute to our mission head over to giveout.org.au/withpride Donations are open now and until the end of 16th October 2020. If you are not in a position to donate, you can help by sharing our posts and raising awareness, that in itself can support us to shift change! Don’t forget to check out the other projects involved in this amazing day and support wherever you are able!!!

01.01.2022 Looking for a bit of online entertainment Friday night? Check out these events hosted in honor of GiveOUT Day!!!