We acknowledge Aboriginal and Torres Strait Islander peoples as the traditional custodians of our lands, Australia. We

acknowledge the Wiradjuri Nation as the traditional custodians of these lands we now call Bathurst, and we pay our

respects to their Elders.

St Philomena’s is A Child-Safe Child-Friendly School.

Child-safe means taking active measures to keep children and young people safe from physical, sexual or

emotional abuse.

Child-friendly means creating a trusting environment that values, respect and welcome children and young

people. This means children and young people feel confident to raise any problem or concern and know they

will be listened to.

If you are aware of a family experiencing difficulty please approach the School Executive (Principal, Assistant Principal, REC,

Parish Priest) or email this address: bthstpastoralcare@bth.catholic.edu

God of peace and justice guide our hearts and hands to make our world full of peaceful places;

Homes of hope and warmth, schools of safety and caring,

parishes of welcome and reverence, communities of creativity and respect,

countries of justice and freedom, continents of harmony and unity

and a world where humans take their rightful place as nature’s guardians. We make this prayer in the name of Jesus, Prince of peace. Amen

Week 6

Week 7 Week 8

Rest In The Lord Week 19.11.17 10am Come to Mass in the

Cathedral to finish off

Rest In the Lord Week.

We would love to see you

there.

22.11.17 November Games

23.11.17 5pm Sacrament of

Penance Yr 2

24.11.17 Anointing Mass 10am

Additional dates for your calendar

06.12.17 Year 6 Graduation Dinner

12.12.17 Closing School Mass,

6.30pm Presentation Night

13.12.17 Reports sent home.

15.12.17 Last day Term 4

St Philomena’s School Newsletter

“Live Justly, Lovingly and Faithfully in Christ”

Lloyds Road (PO Box 2031)

Bathurst NSW 2795

Phone: 02 6331 1198 Fax: 02 6332 397

Email: stphilsbathurst@bth.catholic.edu.au

Web: www.stphilsbathurst.catholic.edu.au

Principal: Mrs Louise Davies

Term 4

Week 6

15th

November2017

First penance

Next Thursday 23rd

November the Yr 2 children will receive the

Sacrament of Penance. Please keep them in your prayers as they

prepare for this important step in their faith journey.

Could I please have all enrolment forms, Baptismal certificates and

money in by the end of this week.

Liturgy

There will be a support Liturgy in the hall next Thursday morning at 9am to pray for the

children receiving the Sacrament. We would love for you to join us this Sunday19th

November. We are encouraging as many families as possible to join us at Mass in the

Cathedral at 10am. What a great way to culminate our Rest in the Lord week, taking time to

be a part of the Eucharist. We hope to see you there.

This week we celebrate our Rest in the Lord Week and hopefully, our children and families are taking the

opportunity for a week without homework each afternoon to spend that extra half hour together going to the

park or maybe preparing the evening meal together – a half hour each day to ‘just be’. Once again the giving

heart of our school community is so visible in the generosity of our families who have been sending donations

in for the Christmas Miracle Appeal. Each year we ask our children to bring in one item or something special

that may be shared by a family during the festive season. Timothy (Year 5) and Matthew Capper (Year 3) in

their generosity did not donate one item but a shopping bag each full of yummy treats that they have donated for

the appeal, such a beautiful gesture in support of those in need in our Bathurst community. I thank all in our

school community who are so thoughtful in helping others who are less fortunate, especially during the

Christmas Season.

Pope Francis when launching Caritas’ 2013 global campaign to end hunger reminds us that we are in front of a

global scandal of around one billion – one billion people who still suffer from hunger today. We cannot look the

other way and pretend this does not exist. The food available in the world is enough to feed everyone. The

parable of the multiplication of the loaves and fish teaches us exactly this: that if there is the will, what we have

never ends. On the contrary, it abounds and does not get wasted.

“I invite all of the institutions of the world, the Church each of us, as one

single human family, to give a voice to all of those who suffer silently from

hunger, so that this voice becomes a roar which can shake the world."

Pope Francis

MacKillop/Stannies Orientation Day

Quite a few of our Year 6 students

had a great day on Monday 7th

of

November as they experienced a day at MacKillop College and St.

Stanislaus College as part of the Orientation Program for High

School. The children participated in many fantastic activities

including cooking, computers and sport. As we head towards the end

of the year I ask you to keep all of our Year 6 students in your prayers

as they prepare for the completion of their primary schooling and

enter the exciting (and slightly scary) new world of High School.

Community-University Partnerships (CUP) Community Grants

Project

It was with great pleasure that we presented Henry Miller (Year 6)

with a grant of $1000 from the Community-University Partnerships

Community Grants Project at our last assembly. Henry travelled to

Darwin during the school holidays to represent NSW in the the

NSWPSSA Rugby Championships. This grant will help greatly in

subsidising the large costs involved with this level of representation.

We thank Charles Sturt University for offering such a great

Community Project within the area of Bathurst and for supporting

our local talent.

Summer Sports Trials

Congratulations to our students who went to Dubbo yesterday to try

out for the Diocesean Team in the Summer Sports Trials. Amity

Covington—Gorst made the Basketball team and Max Johns made

“Possibles and Probables”.

Wadjiny with Troy Allen

As part of Rest in the Lord week and the Wadjiny Performance with

Troy Allen this afternoon our Kindergarden class made a Rainbow

Snake to fit in with our Religion unit about creation and the

Dreaming story of the Aboriginal people.

NUTRITION FOR CHILDREN’S HEALTH ISSUE #6: HOW TO READ A NUTRITION LABEL

The purpose of this week’s article is to:

- Get you comfortable with the basic skills for reading nutrition labels using foods you already have at

home (once you are comfortable doing this perhaps try branching out to other products at the

Supermarket).

- Read labels with a specific purpose in mind.

- Help encourage and empower you to be an informed

consumer.

Labels are necessary to find what you are looking for, but there are

many other uses and purposes for labelling products. Labels are used

as a means of advertisement to make products more appealing to

certain ‘target markets.’ A few examples are children, those

following a weight-loss diet (‘low-carb’/’fat-free,’ or ‘sugar-free’),

health conscious individuals (health food section/ marked as ‘all

natural’), and those who are gluten or dairy-free ‘free from….’

Every packaged food product must have a nutritional information

and ingredients table for it to be legally shelved.

Labels can also be used by you as a consumer to be informed about

what is in a product, determine whether you agree with what it does

or does not have in it, and decide whether you will buy it. In my

experience as a Health Coach I’ve found that more often people are

overwhelmed by the idea of not knowing how to read and

understand nutrition labels, so I like to tailor a unique approach

when it comes to deciphering these by establishing what an

individual’s health goals are first. Not only is this is a quicker and

more effective way to learn this skill, but it also lasts you well into the long-term by keeping you on track

towards a set goal! It is important to keep in mind the principle of Bio-Individuality - that we all have different

ideal diets – as well as where you are in your health journey right now (refer to your ‘Circle of Life’ from week

1). The same food for a very person who already follows a very clean diet may be their unhealthy option

whereas, it may be a step in a healthier direction for another. So, the first step in this approach is to establish

these few things: Where you are now, where you want to be 3, 6, and 12 months from now (ie set a SMART

goal), and what this will mean to you (What will improve in your life? Why?) The next step is to come up with

one action step (eg. Cook more nights in the week, add less sugar to your tea, eat smaller meals, etc). It is a

good idea to write these down.

Before attempting to read a label, it is also important to know what you are looking for in a product, whether it

be no added sugars, only a certain number of ingredients, or if a product contains something you are allergic or

sensitive to, etc. What do you look for when you buy a food product? Do you ever choose one food over

another because the label on one appeals to you more? What are some of the labels you look for and why? It is

great knowing how to read a nutrition label, but this alone isn’t going to be much help if you aren’t sure what or

#1: The Circle of Life

#2: Bio-Individuality

#3: WHO decides what’s healthy?

#4: Water quality: 10 thirst-quenching

tips

#5: Should sugar should be classified

as an illegal drug?

#6: How to read a nutrition label

#7: GMO’s, pesticides, hormones and

added sugars: Where are they hiding

and how can you find them?

#8: Is your child a victim of

manipulative marketing?

#9: The Circle of Life (comparison)

why you are reading it. Having a purpose for reading labels helps you to understand them within the context of

your goal(s) for yourself and your children.

My easy Step-by-Step guide to reading nutrition labels: I do not recommend counting calories as this is not a one-size-fits-all approach

to maintaining a healthy, balanced diet. Rather, I want to shift the focus more

so on quality over quantity of food. For this reason, I am going to place

emphasis first on looking in the Ingredients list.

We will use a packet of Doritos as an example;

1) The Ingredients list is probably the most important part of

understanding what exactly is in the food you are eating. It isn’t always

the case, but typically ingredients are listed in order of highest to

lowest amounts used. Another reason why it’s a good idea to start here

is because the nutritional facts may leave out information (most

commonly sugar content), which can be found in the ingredients list.

Some ingredients also have a % sign next to them which gives you

even more of an indicator. I developed a ‘Fast 5’ approach for

reading labels before I learned more about what the ingredients really

were. I still use these five quick and easy steps when I go shopping.

There are way more than 5 ingredients. The first ingredient listed is

corn, and many of the ingredients are derived from corn. Even though

the Nutrition facts said that there was 0% sugar, the third ingredient is

Maltodextrin, a sugar made from genetically modified (GM) corn.

There is Yellow 5, Yellow 6, and Red 40 (food dyes). Monosodium

Glutamate (the extended word for MSG or 621. It is used as a flavour-

enhancer in many savoury food products). Disodium Inosinate, and

Disodium Guanylate (both are salt additives to enhance flavour).

MSG, and colours are chemicalised products, not food. These

alongside sugar, a high salt content, unhealthy fats, and low nutrient

density can result in behavioural issues by mimicking the

signs/symptoms, or exacerbate existing ADHD. They cause fatigue, mood disturbances, and

inflammation in the body, which increases one’s tendency towards obesity, heart disease, auto-immune

conditions, and a poor functioning immune system, etc in the long-term.

2) Have a look in the Nutrition Facts table. At the very top you will find the recommended serving size.

Oftentimes, these are a lot smaller than what we typically consume. This is important because the

amounts of each nutrient (fat/carb/protein/vitamin/etc) will be calculated for what is in each serving. As

a standard measure all products display the nutritional values per 100g of the product. For example, the

serving size in a bag of Doritos is only 11 chips! I don’t know of anyone including myself, who counts

out 11 chips. One bag of chips in roughly 6 serves, so understanding portion sizes in all foods can help

one realise and reassess the dietary choices made.

3) Next, look in the % daily value column on the right. This shows what the product is mainly made of.

Which nutrient has the highest %. Total fat is 12% (5% of which is saturated), followed by Sodium 9%.

Fats are good as a part of a balanced diet, but the type of fat will differ between beneficial and harmful

foods. Trans Fat, followed by Saturated Fats (anti-nutrients) are the ones you want to try and avoid.

These will be highest in packaged/processed food products. Saturated fat accounts for the majority

contained in Doritos, and the rest has been unaccounted for...

The Fast 5 approach

1) Are there more than 5 ingredients? If

there are more, question how close it is to

a whole and/or real food. 2) Does the list contain corn, soy, or

derivatives of either of these? (These will

be genetically modified ingredients, often used as fillers in food products (more on

GMO’s next week)

3) Are there alternative words used for sugar? (I will list these next week also)

4) Do you recognise and/or can you

pronounce every ingredient listed? 5) Are there any colours or numbers

listed?

4) Check the Carbohydrate content so see the amounts of sugar (simple carbohydrate), and fibre. Sugar is

not as much of an issue in savoury chips as sodium content (and GMO’s) which

in Doritos is a main ingredient.

5) Continue looking further down the table to see if the product is high or low in

vitamins, minerals and trace elements. The largest micronutrient content is 2%, so this food has little to

no nutritional benefit.

The WHO is the division of the United Nations for setting health standards (refer

back to week 3’s article). The sugar industry is very financially driven and with

their monetary power, can influence how their product is used in other products.

Whilst the WHO recommends that ≤ 10% of calories/day should come from

sugars, the Sugar industry is able to fund their own research to show that 25% of

calories/day can be consumed with no adverse effects. If we think about that,

this allocates ¼ of your entire diet solely to sugar, which has no vitamin, mineral, nutrient density whatsoever!

This ratio has set the population up for being overfed calorically, yet nutritionally starving. Also on many

nutrition labels the % daily value (far right column) does not include a % for Sugars, with the reason being that

most products, especially ‘reduced fat,’ ‘fat-free,’ and ‘low-carb,’ foods, contain added sugars, which have

powerful effects on brain function and fat storage (revisit last week’s article on sugar addiction). With this in

mind, do you think these products should come with a warning label?

Common labels and what they mean

It is important to recognise that labels are true but not always the whole truth. The legalities behind what

ingredients must be claimed are extensive and a whole other world of confusion. For example, if an ingredient

used is below a certain percentage, or is an ingredient of an existing product used to create another, the

ingredients of that already existing product are not listed again as part of the new product’s ingredients. This is

why there have been incidents of gluten and other contaminations that cause illness, because although the

product may be labelled ‘Gluten Free,’ trace ingredients in other products they use may not be. This is now

quite rare as the regulations have become a lot stricter however. Another common example is the term

‘wholegrains.’ Food products like oat bars and cereals often list this as their first ingredient, but whilst whole

grains were used, it was processed first and then used, so the whole grain was not used at all. It may seem like

this is being picky about wording, but the way the processed version acts on the body is the same as eating table

sugar because the fibre content has been removed (see last week’s article about the effects of sugar on the

body).

There are so many different labels, but amongst the most common are;

‘Low-fat’ vs ‘Low-calorie.’ Low fat products must contain <3g fat per 100g for food and < 1.5g fat per 100mL

for drinks. Sugar or artificial sweeteners are often added instead to account for the loss in flavour which the fat

would usually provide. It is because of the added sugar as to why these products aren’t necessarily low calorie.

‘Low calorie’ just means that a food has a reduced fat content of at least 50% and to get around this, artificial

sweeteners which contain zero calories but more sweet flavour are added instead.

A lot of people buy ‘Sugar-free’ trying to do the right thing, and how is anyone supposed to know better when

it is advertised as being the healthier option? There are a lot of food outlets which have taken this popular trend

on board, for example, cakes, desserts, soft drinks, chewing gum, and even some multivitamins, medicines, and

toothpastes! Similar to ‘low-fat,’ ‘fat-free,’ and ‘low calorie’ products, sugar-free foods will most likely, if not

always, contain artificial sweeteners to replace sugar. A rise in obesity, diabetes, ADHD, cancer, autoimmune

conditions (particularly MS), and depression/anxiety are shown through research to simultaneously occur with

these trends, so I encourage you to question products with these claims, read the information provided in the

ingredients list, and be mindful that it may be the sweet taste itself which has the greatest impact on our overall

health.

‘Natural’ means it has undergone minimal processing, and has had no artificial favours, colourings, or

preservatives added to it. This does not mean the product is organic, or doesn’t have added natural sugars! To

ensure you product is free from GMO’s, irradiation exposure, synthetic fertilisers, pesticides, and sewage,

hormones, antibiotics, has been organically fed, and is produced in an environmentally friendly way, look for an

‘organic’ seal label.

‘Cage Free’ indicates that birds are not contained in cages however, they may still be kept inside large indoor

barns, in very densely overcrowded conditions. ‘Free-range,’ or ‘Free-roaming’ indicate that poultry had

access to the outdoors. This claim is misleading as they may still spend majority of their life in cages and be

subjected to cruelty, as well as the administration of antibiotics (due to overcrowding and widespread disease).

‘Pastured’ and ‘Pasture-raised’ indicates that the animal(s) were grown in their natural environment – the

outdoors, and on grass (look for ‘Grass fed and grass finished’). Although the product is more expensive, it

positively impacts the health of that animal, and in turn our own health. While both Omega-3 and Omega-6

fatty acids are necessary for our health, the ratio of these two is more important. Animals which have been

grain-fed have very high amounts of Omega-6 compared to Omega-3’s, which are found in grass-fed animal

products. So yes, too much of a good thing can work against us! Too much Omega-6 leads to inflammation in

the body, heart disease, cancer and obesity. It is not the meat, but rather the food it has been raised on, which

impacts our health.

‘Antibiotic- Free,’ ‘Raised without antibiotics,’ and ‘No antibiotics administered.’ These mean the animal

was given no antibiotics during its lifetime. Due to the overcrowding of poultry and pigs in unsanitary

conditions, disease becomes easily widespread. Dairy cows are kept pregnant throughout their entire lifespan to

ensure a continual supply of milk, and often develop mastitis. These are some of the reasons why antibiotics are

necessary so that the product is ‘fit’ for human consumption. Constant exposure to antibiotics impacts digestive

health and weakens the immune system, making it difficult to fight illnesses.

‘Hormone-free,’ ‘no hormones administered,’ and ‘no added hormones’ are still of concern in some

countries, but this practice has been banned in Australia. For example, Bovine Growth Hormone is given to

cows to increase milk production, and fed to cattle, and poultry to hasten the growth and development of baby

animals to keep up with consumer and food chian demands.

I understand there is a lot of information in these articles and it can seem overwhelming at first. It does become

easier with time, practice, and a little support along the way, so for those of you who would like additional help

I offer a Pantry Makeover service, as well as Supermarket Tours, and personalised Cooking Classes. This can

include help with reading nutrition labels, and will cover any questions you have so far regarding the health

information covered in this term’s articles, plus additional hand-outs, resources, and recipes for you to keep.

These services will also help you source foods and your own favourite recipes which are more suited to the

individual dietary goals that you or your child(ren) has/have.

PhotoGallery

Maxine Delaney

Integrative Nutrition Health Coach If you have any questions, or would like to know more

about how my Health Coaching services, please contact

me on maxine.d21@gmail.com or 0431544722

Other Notices

Combined Catholic Uniform Pool now has a

Facebook page– https://www.facebook.com/Combined-Catholic-Uniform-Pool-Bathurst-1452831358144075/

Please follow us to get updates about stock and other uniform information. Please share the link with families

you know who may attend Bathurst Catholic schools in the future.

The Cathedral Gift Shop For the children who are doing their Reconciliation in November. The Cathedral Gift Shop has an excellent range of gifts, bibles & cards, And with Christmas is just around the corner & the Cathedral Gift Shop has an excellent range of Gifts. Along with 2018 ORDO, Christmas Cards - Religious & Spiritual Bouquet cards. Calendars - St Columbian & Divine Mercy Calendars As well as Nativity sets. All at an affordable price. Shop is located in the foyer of Ss Michael & John Cathedral Cnr Keppel & Williams Sts, Bathurst. Shop is open Thursday & Friday 10,30am - 4pm Also before & after Mass on Saturday 6pm & Sunday 10am

New colour

Macquarie

School

Hats

NOW IN

STOCK!