NEW LOOK / On the Coast Families / Feb Mar 2023

Welcome

Well Coasties, this is 2023!

A year with maximum potential, endless possibilities and a whole new level of good vibrations on the horizon.

I’m not sure about everyone else but the beginning of this year definitely has a different energy about it. A feeling of new chapters, and adventures, all with a sense of space and calm to enjoy it.

We are excited to be entering our second year as the new owners of On The Coast publications and incredibly proud to be carrying this legacy into its 21st year on the Central Coast.

With brightness, zen and a little bit of sass, we wish you all a delicious 2023!

May the best of your past be the worst of your future!

From our hearts to yours, Enjoy Coasties

Tanzie&Luke

Art Director/Editor

Tanzie Carpenter tanzie@onthecoastpublications.com.au

Production

Luke Carpenter luke@onthecoastpublications.com.au

Publisher

Tanzie Carpenter / 0414 611 851

Luke Carpenter / 0405 449 339

trading as On the Coast Publications

ABN 52 212 212 482 PO Box 3251, Bateau Bay NSW 2261

For advertising enquiries advertising@onthecoastpublications.com.au

For article contribution enquiries tanzie@onthecoastpublications.com.au

Printing Spotpress Pty Ltd / 02 9549 1111

Cover image

One Million Canaries Photography @onemillioncanaries

Imagery ingimage.com and freepik.com

Contributors

4 Coffee with a Coastie –Courtney Keil

10 Ac ceptance vs Change

12 VC turns 20!

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Advertisers and/or advertising agencies upon and by lodging material with the Publisher for publication or authorising or approving of the publication of any material INDEMNIFY the Publisher, its servants and agents against all liability claims or proceedings whatsoever arising from the publication and without limiting the generality of the fore–going to indemnify each of them in relation to defamation, slander of title, breach of copyright, infringement of trademarks or names of publication titles, unfair competition or trade practices, royalties or violation of rights or privacy AND WARRANT that the material compiles with all relevant laws and regulations and that its publication will not give rise to any rights against or liabilities in the Publisher, its servants or agents and in particular that nothing therein is capable of being misleading or deceptive or otherwise in breach of Part V of the Trade Practices Act 1974. The views expressed in On the Coast –Families are not necessarily those of the editor or publishing staff. While every effort has been made to insure accuracy of the information in this publication, no responsibility will be accepted by On the Coast – Families. No part of this publication may be reproduced without permission of the publisher.

15 Back to Scho ol 2023

16 Create healthy school lunches like a Pro

18 Do children who wear glasses score better on Naplan?

20 The reality of life post–lockdowns

22

3 things towards a happier, healthier year: de–stress, move your body and decrease chemical load

24 Learning to surrender in motherhood

26

How to s et yourself up for success with your fitness goals in 2023

28

Alexandra Wilson, Sam and Jordi Woods, Jessica Sanford, Kylie Spicer, Dr Nicholas Altuneg, Cathy Spooner, Diana Arundell, Alita Blanchard, Louise Hurley, Harriet Blannin–Ferguson onthecoastpublications.com.au Check

Unique sleep needs for your unique baby

coffee Coastie WITH A

Welcome to Coffee with a Coastie. We had the pleasure of chatting with Country singer and Central Coast local Courtney Keil. Courtney has hit the ground running since her debut release in 2020 of ‘I Just Wanna Hold You’ and has continued to release hit after hit. With the release of her debut album ‘The Good Kind’ we sat down to chat with Courtney.

You were born on an Adelaide Hills deer farm and lived in both New Zealand and Melbourne before making your way to the Central Coast. What brought you to the Central Coast?

My music brought me here. I’ve been lucky to live in Melbourne which was beautiful and Auckland when I was really little. Though it was when I came up to the Central Coast for the first time in early 2016, I think it was, that I fell in love with it, and knew that it was such an incredible place for music, especially country music. That I thought, oh, maybe I’ll live here one day, and it took a few years, but I’m here now.

Your first single ‘I Just Wanna Hold You’ was released at a time in 2020 when things weren’t exactly normal and all of our borders were closed. What was the inspiration to push through and make this song come together?

Well, it was challenging and though probably the biggest thing was that I’d

quit my full time job in February 2020 to go full time into music in 2020 so I didn’t really have a choice. When the pandemic hit, I was meant to be heading to Nashville to do some recording and writing. Then the trip got cancelled 48 hours before I was meant to be getting on the plane and within a week we were in lockdown. So, it was a bit of a rocky start to what was going to be my music year. But after the dust settled, I thought you know I’ve got to do it either way. As that was the goal for the year, so thankfully I had incredible people around me to support me and encouraged me to keep going, like Central Coast native Rod McCormack, my producer.

During this time you created a post on Instagram captioned ‘3 things people have said to me as a musician during the pandemic’ and one of your answers was ‘people need music now more than ever’. Was it this thought that helped inspire the release of your second single Hummingbird in 2021?

Yes, absolutely. I think Hummingbird came at a really important time with everything being so negative in the world. It’s funny though, I didn’t really like the song at first. When we were writing it, I thought it’s a bit too cheery and chirpy. Which was very negative at the time of course. But once we finished the song and I got to start recording it, I thought actually I do like it and maybe that’s the whole point of this song. To get people to look at the good, focus on the positives and spread love around. When at that time people were separated from loved ones.

Your song ‘The One’ is about your grandparents, ‘Lets Pretend’ is a song about a vulnerable conversation with your mum and you have walked the Kokoda trail with your dad raising money for Beyond Blue. Your family obviously have a big and beautiful impact on you. Can you talk about the influence your parents have had on your music and on you as an individual outside of music?

Absolutely. I don’t think I’d be at this point in my career without them. I’m so grateful to have such great support that I know not everyone has, especially musicians. Not every parent’s dream is for their child to be a struggling musician in their early years. But they’ve always been so lovely, and I owe a lot of where I am today to them. It means everything to have their support and belief in me, especially on the days where I’m not really feeling it.

You posted a photo showing you at 16 captioned, ‘16 year old me would be so amazed at how many cool things happen in the next 9 years’. What’s the coolest thing that has happened since that photo?

Wow. That’s a tricky question. The overarching thing would probably be the fact that I am actually living my dream. At 16, I was hoping that I’d be doing music full time and getting to tour and record. So the fact that I am doing it is amazing. But then within that, there’s been some incredible moments. Like getting to sing the national anthem at Bathurst for the Supercars and getting to tour with Gina Jeffreys and Tania Kernaghan. I got to do some awesome

COURTNEY KEIL Local Country Music Sensation

shows with them at festivals. I have to pinch myself that I’m actually getting to do this stuff. It’s really special.

Thinking back, can you share what 16 year old you was like compared to now and if you could speak to 16 year old you, what advice would you give her? Well at 16 I was still in school. I was being bullied. It was not a good time in my life. I hated school. I really did not feel like I fit in, mainly I think because I knew I wanted to pursue music and I felt like what am I doing here when I already know what I want do. Also, girls can be mean in their teen years. It was a very challenging time, but thankfully I had my music outside of school. I had my safe place to do the thing that I loved. So really, the advice I’d say is just keep going. If I could go back and talk to myself, I’d say don’t worry about all the stuff that’s going on. Don’t worry about everything that is going on at school. It’s all short term stuff in the scheme of things. When you are at that age, you feel like that’s the be all and end all of everything, but it’s not.

What moment over the last 9 years has had the biggest impact on you and why? The biggest thing would be working with Gina Jeffreys and having her in my corner supporting me. To have someone that actually knows what you’re trying to do and knows what you’re going through is really helpful. Having Gina mentor me over the last two and a half years has transformed everything. It’s taught me to set goals and really plan ahead to what I want to do. Having someone to kind of hold your hand through the process because it can be a little daunting when you’re trying to pave the way and do something new.

What is the best piece of advice you have been given and who gave it to you?

Gina gave me great advice very early on. She said that as an artist you are like a jar of Vegemite. Some people like Vegemite, some people don’t like Vegemite and that’s just part of life. It was something like, you know, as a writer not everyone’s going to love your song, that’s just part of it. But a lot of people love Vegemite as well, some people like it a lot and lather it on some people only have a little bit and it’s a bit like that with country music. Not everyone’s going to have country music as every single song in their iTunes or Spotify library, but if there’s a little slither in there, try and make sure it’s you.

Lastly, what advice would you give someone young that is starting to develop a passion for music but just sees the opportunity of making something of it so far away?

I think the big thing is listen to all music. If you can get a broad knowledge of music, it’s going to help you a lot and can take you a long way in your music education. At the same time it’s just sticking to it. Whether it’s sitting down and writing a song or learning some stuff on piano, it’s all those little steps that really end up being the big steps when you look back. It’s spending time working on your craft even when you don’t feel like any opportunities are coming. Then as much as I hate to say it, those piano scales or vocal scales, keep them up. You might hate them, I still do, but it’s all the little things that make a difference in the long run. If it’s your dream, you have to find a way to make it work.

You can check out Courtney Keil by visiting her website at courtneykeil.com and don’t miss her debut album launch for “The Good Kind” at the Sunken Monkey in Erina on Thursday, February 23rd at 7:30pm.

This interview has had to be edited for readability and length.

Our sincere thanks to Courtney for her time. Scan the QR code to listen to the full interview online or go to coffeewithacoastie.com.au

In the full interview you’ll hear our chat about:

• Courtney’s journey after starting to sing at 9

• How Courtney met Gina Jeffreys who has become her mentor along with Rod McCormack her producer

Inspirational and super talented!

Luke with Courtney Keil

• Courtney’s advice for young people trying to build their own support network

• The diverse music Courtney listened to growing up

• How she came to walk the Kokoda Trail at 17 with her father to raise money for Beyond Blue

• How her passion for Country music developed

• Courtney’s song writing process and much more…

Gina gave me great advice very early on. She said that as an artist you are like a jar of Vegemite. Some people like Vegemite, some people don’t like Vegemite and that’s just part of life.

Why father’s

matter

The crucial impact of fathers and father figures on child development and wellbeing

National Fathering movement, The Fathering Project, highlight that, “Fathers and father figures play a critical and distinct role in children’s lives and the evidence demonstrating fathers’ potential to positively influence their children’s health, social success and academic achievements is indisputable.”

Research conducted by The Fathering Project “shows that targeted and universal interventions aimed at promoting positive parenting behaviours and fathers’ engagement increase fathers’ involvement, significantly improve child outcomes, and prevent harmful and anti–social behaviours.”

Here is a summary of the findings, with further detail available from The Fathering Project at https://thefatheringproject.org/ why-fathers-matter/

ƒ Health and development – Father engagement and involvement has been associated with increased levels of social responsibility and capacity for empathy, social maturity, self–control and self–esteem.

ƒ Education and school engagement – Father involvement in school and

educational activities is associated with improved cognitive outcomes, few behavioural difficulties and greater school enjoyment in children.

ƒ Mental health and addiction –Involved and engaged fathers provide significant protective and positive impacts on their children’s mental health including prevention of mental illness and more positive attitudes towards help seeking.

(GPCC) are a partner school with The Fathering Project to help support the fathers and father figures within our school community. At our launch this year Principal Phillip Nash spoke about families being the cornerstone of a flourishing society, and how the vital role of dads can often be undervalued. The Fathering Project gives the College a simple framework to stay connected with our father’s, and provides benefits as they get to know other dads and realise they don’t have to go it alone.

Through The Fathering Project GPCC will host events each term that will help to engage fathers in the lives of their children, knowing this will have direct impacts on the wellbeing of our students. The College has formed a dad’s group to provide ongoing weekly resources direct from The Fathering Project, as well as avenues to reach out if they are struggling in any particular area within their family.

ƒ Behaviour and Delinquency –Children and adolescents who have more involved fathers or father figures are less likely to engage in delinquent and anti–social behaviours such as property, violent or drug related crime, cheating at school or participating in gang fights – particularly for boys.

Green Point Christian College

The launch event was a BBQ and Paper Planes evening with over 150 dads and kids attending. Time to share a meal together, create the best paper plane, and then get competitive in flying them the greatest distance was a great way to kick off The Fathering Project at GPCC. Our next event will engage a guest speaker to address some of the challenges dad’s have raised with us, and ways that we can walk alongside them in their role that matters incredibly to their family and children, as well as the wider community.

Through The Fathering Project, GPCC will host events each term that will help to engage fathers in the lives of their children, knowing this will have direct impacts on the wellbeing of our students.

Adssi helps older people maintain independence safely at home. Without volunteers, we could never assist so many members of our community. We value the time, skills and commitment volunteers bring to our organisation.

Why is financial advice so important?

Personal financial advice isn’t just for complex situations; it could include rearranging your budget, paying down debt, ongoing tax minimisation, making informed decisions about savings, investing and your future superannuation and retirement, or considering your insurance, wealth protection needs.

And we’re here to hold your hand along the way through all life stages!

A financial adviser will assess your financial goals, investment time frame and tolerance for risk and monitor these over time. In addition, a financial adviser provides guidance and valuable support in times of market downturns, personal financial stress. With a tailored plan to help you achieve your short term

and long term goals as well as protect you, your assets and loved ones. Whilst always ensuring that your plan is tailored specifically for your changing needs and circumstances.

WHY choose WHYSE Financial?

We care and believe in taking an active role in your life!

Know your WHY (inspire)

The first step is working out what really makes you tick. This is your chance to think big about your future. Your dreams become our dreams, and nothing is off limits. Our financial planners promise to listen with open minds and help you articulate your deepest desires. The more clarity surrounding these goals, the sooner you can reach them.

Grow Your WEALTH (simplicity and direction)

We take a holistic approach when it comes to growing your wealth. Our job

Know your WHY, grow your WEALTH, make WHYSE decisions.

Life is short, but a world where everything is possible is within your reach. What are you waiting for?

WHYSE is a financial planning firm that does things differently.

We offer affordable and accessible financial planning and advisory services to individuals, couples and families regardless of where they’re at on their journey. Our clients are people who want more from life. They’re open–minded, disciplined and unafraid of a little hard work. From globe–trotting millennials to retirees who are living proof 60 is the new 30, they come from all walks of life, united by a desire to push boundaries and strive for a brighter future.

Get in touch with WHYSE to take control of your financial destiny once and for all.

isn’t to pigeon hole you into one category. Instead, we work tirelessly to explore several different avenues that we believe will generate beneficial results. We’ll then regularly revisit these options to ensure you’re still on track to live the life you’ve always wanted.

Make WHYSE decisions (knowledge)

Some of the biggest decisions you’ll ever make in life will revolve around money. This is why it’s important to have a sound understanding of your finances and be held accountable for your choices. With the right knowledge and backing of an experienced financial planner, everything is possible. And every wise decision we make together will take you one step closer to realising your dreams

Know your WHY, Grow your WEALTH, Make WHYSE decisions

Acceptance vs Change

Creating Balance in 2023

BY ALEXANDRA WILSON

The new year is a time many people reflect on their goals, and identify areas they want to grow or improve. Reflection of this kind is great at regular intervals, however I want to offer a word of caution. If we’re not mindful, we can get caught in extremes of ‘change’ and ‘acceptance’.

For example, some people may come into the new year with a long list of resolutions and things they want to change. It could be to read, sleep or meditate more. Or perhaps to eat better, exercise more or lose weight...New Years health kick anyone?!?

Some of these could be great

ANZAC DAY

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behaviours to improve for our physical and mental wellbeing, however, what can happen is that we go gung–ho into a ‘change’ extreme at this time of year, and try to change everything at once!

Not only is that very stressful, it’s also unlikely to be successful in the long term. We actually set ourselves up for failure when we charge into change intently, and that often leads to feelings of guilt which is totally unfair!

Acceptance vs Change: The problem with extremes Acceptance and change are opposites. Think about ‘extreme acceptance’ down one end of a continuum, and ‘extreme change’ down the other end:

When we are in a change extreme, we are hyper–focused on trying to change something we are unhappy about. In the case of a health kick, we may be unhappy about our fitness, weight, or body. However, when we are in a change extreme, we are setting ourselves up for burn–out (and in the case of a health kick, hunger, fatigue and injury).

When this burn–out inevitably occurs, we often then swing to the other extreme which is extreme acceptance.

When in extreme acceptance we lie down and give up (literally or figuratively!). We tell ourselves there’s no point trying and maybe eat all the ice cream whilst lying in bed for a solid 72 hrs. See the problem? By going into

Services and Wreath laying ceremonies will be held

57 Palmdale Road, Palmdale

Commencing at 9am, the service will be held adjacent to the Defence Force Memorial.

Palmdale Lawn Cemetery & Memorial Park Greenway Chapel & Memorial Gardens

460 Avoca Drive, Green Point Commencing at 11am, the service will be held adjacent to the Defence Force Memorial.

Palmdale Phone: 4362 1203

Greenway Phone: 4369 2013

palmdalegroup.com.au

The Palmdale Group will host ANZAC Day Ceremonies at both Palmdale and Greenway on 25th April, paying respect to the memory of our service men and women.

at both Palmdale and Greenway.

(AMHSW; CSW; MAASW; BSW USYD)

the change extreme, we set ourselves up for the acceptance extreme. Often we can end up swinging wildly between these two states, never spending time in middle ground!

When we’re near middle ground, we are in a state of homeostasis. Our body is functioning well, and still has something in reserve in case we hit a time of high stress, illness or injury. We feel content and fulfilled in middle ground.

However, middle ground is not always a perfect 50/50 balance. Think about middle ground as anywhere on

the continuum that is not in either extreme. Taking small steps to get out of either extreme towards middle ground can be very helpful, even if it’s just small steps.

How can we start to get out of extremes, and move closer to middle ground? Here are the steps:

ƒ Identify when I am in an extreme: What do I do/ say to myself/ feel that indicates an extreme? Statements to ourselves like, ‘I must achieve this asap’; obsessive thoughts about change, or chronic feelings of fatigue can all be signs we are in a change extreme.

Alexandra (Alex) Wilson holds a Bachelor of Social Work from the University of Sydney (2003) and is the owner of Mindful Recovery Services. Mindful Recovery Services is a private practice providing psychological treatment and support for adolescents and adults. Alex is passionate about dispelling myths about mental illness,and is highly skilled in dialectical behavioural therapy. She is an experienced public speaker and provides consultation to other professionals on managing difficult behaviours in teens. Alex lives on the NSW Central Coast with her partner, 2 young boys, and a cheeky puppy named Axel.

ƒ Once I’ve identified I am in an extreme, consider what would be a small step towards middle ground, eg. If I’m suddenly going to the gym 5 days/ week and on a strict diet, a step towards middle ground could be easing the diet and/or reducing the gym days. Identify just 1 way initially to move towards middle ground, and start there.

ƒ Take that step towards middle ground and notice what happens, Feel less stressed? Body feeling better? Good – you’re on to something! Rinse and repeat!!!

If you’re struggling with feelings of fatigue, burn–out or overwhelm, please reach out to us, we’d love to help.

Mental Health Access Line (Central Coast): 1800 011 511

Lifeline: 13 11 14

Mindful Recovery Services: mindfulrecovery.com.au or (02) 4660 0100

FIRST ON THE COAST

MLS Laser Therapy helps to overcome the painful symptoms typical of musculoskeletal disorders, post operative inflammation, side effects of cancer related treatments and more so that patients can return to everyday activities faster.

WELCOME TO COASTAL REHAB HUB! Coastal Rehab Hub offers patients a premium and comprehensive allied health rehabilitation centre, providing high quality services to aid in quicker and more effective physical rehabilitation recovery from surgeries, sports injuries, cancer treatment, and other various conditions.

coastalrehabhub.com.au

THE NEW ROBOTIC LASER

By going into the change extreme, we set ourselves up for the acceptance extreme

VCturns20! sam

It is not everyday a Business and Brand gets to head into its 21st year of trading but Vibrant Concepts reached this milestone with excitement last year. In May 2022, Vibrant Concepts celebrated over 20 years of helping people “enhance their natural beauty with colour and style” with some of their clients, colleagues and special people that have been part of the VC story since the beginning. They also remembered their “VC Angels” who are still watching over them today.

Vibrant Concepts started when Sam decided to combine her fashion and cosmetic experience with her love of helping people feel fabulous. Her motivation in the very beginning was to have a “job” that would allow her to also pursue her “other” life passion – being a “hands on” Mum to her two children –Daughter, Jordan who was 8 years old at the time and Son, Max who was 5 years old.

Fast forward 20 years and her passions have become a successful Style & Image Company – Vibrant Concepts Aust Pty Ltd operating nationally from the Central Coast with unique styling systems that ensure individuals and companies “bring out their best with confidence”.

In this article we wanted to help Sam and Jordi celebrate and also give our readers a behind the scenes look at their company and what motivates and inspires them.

You’ve written about your mum being super stylish and creative, you obviously come from a creative family. Was your creative flair always directed towards fashion/styling?

Absolutely, I am told that even from a very young age I liked to have my hair ribbons match my dress! Very different to Jordi’s style I have to say!

In my teens and young adult life I was always intrigued with fashion, colour and style, I use to admire people who “had it together”. My Mum taught me how to sew and we used to love to adapt the latest overseas trends to something that would suit us and we could afford. Back in the early 80’s there wasn’t a lot of chain stores that embraced fashion at affordable prices so Mum and I would make our own clothes. I loved fashion, colour, art, sewing and creating but what I learnt later in my career is I loved helping people feel good about themselves just as much.

In my private life I also love styling my home and creating spaces that are filled with beauty and love. I am quite sentimental so many pieces in my home have been upcycled from family heirlooms, pieces I have found when travelling or been given as presents from loved ones. I adopt the same philosophy to my home as I do to my personal styling and that is the quote, “Have nothing in your home that you do not know to be useful, or believe to be beautiful.” – William Morris.

Out of all the jobs you’ve done in your stellar 35 year career, what was the one that left you breathless with excitement?

In 2011, I auditioned and was selected by Westfield and their advertising agency at the time to be the only Stylist in Australia that they flew to London for 3 days to work on set and film a TV Commercial

with London Celebrity Stylist – Gok Wan!

I was treated like an A–class celebrity where I had my hair cut, coloured and styled at a salon that catered for the likes of Julia Roberts. I dined at The Wolseley in Mayfair with the CEO of Westfield and International film crew and advertising team that had worked with the likes of Martin Scorsese. My makeup artist for the filming had even toured with George Michael as his makeup artist! This girl from Oz was living a career dream and to be honest, I actually found I had a love for working in front of the camera when surrounded by such talented professionals.

Then to add to this honour and career highlight, when Gok toured Australia later that year I was the only Stylist allowed on stage with him, where he personally endorsed my styling skills to the audience – real life pinch me moments!

What’s your favourite piece of clothing? Why? How long have you had it?

An animal print faux fur coat. It is over 10 years old and was an extravagant purchase at the time. I was hosting a red carpet event and the outfit I was having custom made ended up being a disaster. Therefore, at the last minute I had to find an outfit. I found a stunning lace and animal print silky, slip dress however, I would freeze in it without a coat hence, I had to purchase the matching animal print coat. Over the past decade I have worn this coat to many events and branding photo shoots, in fact I still wear it today! Proof that when you make a purchase that is in your correct style, colour and shape even if it is expensive at the time, it will soon become a “bargain buy” when you divide the cost by how many times it has been worn.

Which celebrity client left the biggest impact on you and why?

NBN’s Natasha Beysdorf was one of my favourite celebrities to work with. Why? Firstly, she is a lovely human and secondly she respected my talents, ideas and entrusted me with her style when I had to dress her for certain events. There is nothing better than when a client lets you “do your thing” as this allows you to really be creative and authentic in your work. As a Stylist and a creative soul who really cares about getting the best result for everyone, this means the world.

A rainy Sunday at home, lounging around – what is Sam wearing?

Hahaha if I know I am not going out the front door at all and no one is coming over; loose linen pants, animal print slides and a tank top (with no bra) – all in my energy colours of course!

You are such a grounded, down to earth, ocean loving, Ute driving, gypsy – what is the attraction to styling considering the contrast from ‘weekend Jordi’?

Haha I love this! For me, true personal style is embracing who you are, figuring out your “style words” and then showing the world what is within by styling the outside. Even though a lot of people see a huge contrast, for me it just feels like second nature. I have always loved wearing “fashion” and playing in the mud at the same time; so for me it’s the synergy of my soul, without one the other feels out of balance. I want clients to feel this way too! I don’t want someone to think they have to look a certain way because of societal standards if that doesn’t align with their soul. I want to help a client figure out what ignites their soul and style them so they feel comfortable, confident, stylish but staying true to themselves!

Coming from a creative family and having fashion all around you, were there any other career paths that sparked your interest before you went into styling?

It’s funny, I was never one of those kids who “wanted to be this or do that” when I grew up… I got my first casual job in a hair salon when I was 13 years old and when it came to the end of year 10, I didn’t know what I want to do with my future, but I knew I didn’t want to stay at school. At the time Sam was in need of an assistant and I was in need of work; the reason I chose to assist in the family business opposed to any other P.A role was I loved how VC helped people feel confident and I wanted to be apart of that. Never in my wildest dreams did I think I would be where I am today, achieving what I have, almost 15 years on.

What’s your favourite piece of clothing? Why? How long have you had it?

Ooooh I have a stunning wardrobe that I have collected over the last decade and a half but I think my favourite piece (even though I don’t wear them anymore) would have to be my cherry red Doc Martens. They are currently packed up in storage (scuffed, well worn with a multitude of stories in their soles) but I could never part with them and hope to maybe give them to my kids or a friend‘s kids one day.

They were the first pair of shoes I ever bought myself at 14 years old, they were $300 back then and I remember saving a portion of my hair dressing money (the other half went to a car) to buy these incredible boots! I still remember, Dad drove me to the Rock Shop in Newcastle one day while Mum was working and as soon as I walked in I saw them and fell in love!! I wore them with EVERYTHING, year round!! They never came off and that is when the boot obsession began.

What drew you to working with your mum over other stylists or being out on your own?

It’s funny, if I wasn’t styling with Mum and VC I actually don’t think I would be styling at all. The reason I love working with Sam is the empire she has built and what VC stands for! The illusions of the fashion industry actually repulse me and the damage it causes is heart breaking but at VC it’s all about enhancing natural

beauty with colour and style so it sits really well with my personal ethos. I am not one to praise others about looking thin, young, rich, fashionable… I praise someone when you can see their personality shining through, you can see their soul in their style, that they are confident in who they are and that is why I choose everyday to style with Mum and VC because its not about money and fashion, it’s about confidence and personal style.

What advice would you give to someone who has a love and natural flair for fashion that would like to start a career in styling?

Be honest with yourself and ask yourself why you want to be a stylist? This will guide you into what sort of styling you are best suited for as there is a huge range of styling roles from personal styling, merchandising styling, photoshoot styling, TV styling and each one has their own driving factors. For me, it was about helping the individual feel confident and embrace their personality so for me to do merchandise styling 24/7 that wouldn’t be authentic to my soul… So figure out why you want to be a stylist and then work, work, work. Also, remember styling is about others, not you.

If you want to feel good about yourself, increase your confidence and help your soul come alive, book a session with this fabulous style duo. For more information, visit www.vibrantconcepts.com.au It will change your life!

Have nothing in your home that you do not know to be useful, or believe to be beautiful.

– William Morris.

Backtoschool

BY JESSICA SANFORD

The freshness of a new school year is exciting (sometimes scary) and filled with possibility. Here’s a list of stories and books to energise, entertain, encourage and support. All the best for the year ahead, friends.

A confident start Starting School, by Jane Godwin, illustrated by Anna Walker

Come with Tim, Hannah, Sunita, Joe and Polly on their first day at school as they pack their bags, meet their teacher and classmates, play and discover a new routine.

Stuff to Know When You Start School, by DK

A colourful book about life skills, such as washing our hands, being polite and understanding emotions.

Old Friends, New Friends, by Andrew Daddo, illustrated by Jonathan Bentley

A new class and new classmates can be daunting, especially for kindy leavers venturing into year 1. Read about the excitement of making even more friends in a brand–new class and catching up with old friends in the playground.

Stories to inspire

The Isabelle Stories, by Jane Godwin, illustrated by Robin Cowcher

Six year old Isabelle lives with her dad and her cat Steve and enjoys looking after her baby cousin, Bibi. In these stories she navigates friendships, family and meeting the new girl at school.

New Kid, by Jerry Craft Jordan Banks is in the seventh grade and loves to draw. When his parents enrol him in a private school across town, instead of the art school of his dreams, he must fit into two different worlds –navigating his new school, while staying true to himself and old friends in his neighbourhood.

Amelia Gray is Almost

Okay, by Jessica Brody

Twelve year old Amelia Gray has moved around her whole life because of her dad’s job. When her dad decides to stay put, Amelia must think about what she’s never had to before – fitting in, making friends and carving out a place for herself.

The NSW Government has put together an eBook with practical information and guides to getting ready for primary school.

Find it here: https://education.nsw.gov.au/parents-and-carers/goingto-school/preparing/starting-primary-school/e-book-getting-ready-forprimary-school

Love to learn

How We Came to

Be: Surprising Sea Creatures, by Sami Bayly

Discover the fascinating evolution stories of unique underwater animals. How they’ve survived and changed over millions of years and why.

The Children’s Book of Birdwatching, by Dan Rouse

Look, a bird! With this guide you and your child can learn the names of all your favourite feathered friends. Also includes activities on how to attract them and create a safe place in the garden where they can thrive.

The Berenstain Bears’ School Days, by Jan and Stan Berenstain Get ready for the year ahead with the Berenstain Bears. This 6–in–1 collection features stories, activities, stickers and lunchbox friendly recipes.

Jessica Sanford is a librarian and writer living on the Central Coast. She has a passion for literature and writes fiction and non–fiction. Jessica was the winner of the Wyong Writers’ 2021 Short Story Competition and has also been long listed for the Furious Fiction prize. She’s currently working on a novel set in rural NSW. https://jessicasanfordwriter.com

Createhealthyschoollunches like a Pro

As the holiday period comes to an end, parents begin to think about the kids going back to school and all that is needed. Do school lunches become the bane of your existence? Do you find it challenging to think of healthy options? Do your kids fuss over what you pack for them? The school holidays as well as weekends, are an excellent time to prepare the kids to eat healthier at school. This can then make packing nutritious lunches easier each day.

a healthy lunchbox: why is it important?

Finding time to shop for, prepare and pack healthy, appealing lunches for our kids can be a massive challenge for many parents, between fussy kids or food fatigue, trying to choose foods that aren’t full of sugar but are still tasty enough to not be thrown in the bin and choosing foods that will stay safe in their lunchboxes throughout the day. However, the importance of packing a healthy lunchbox is immeasurable. A lunchbox full of fresh food gives your child the energy to play, concentrate and learn all day. Higher levels of sustained concentration mean that kids can more readily retain information and therefore learn.

Did you know that a child’s school

BY KYLIE SPICER, ACCREDITED PRACTISING DIETITIAN

lunchbox holds about one–third of their daily nutrients and provides all the energy they need to get through an action packed day?

so what should go in a he althy lunchbox?

ƒ 1 serving of fruit, e.g. grapes, apple slices or rings, any berries (strawberries, blueberries, raspberries), a medium banana or a fruit cup in its natural juice

ƒ 2 vegetables, e.g. carrot coins or sticks, cucumber, celery sticks or moons, green beans, snow peas, sugar snap peas, broccoli, capsicum strips, asparagus spears, lettuce or grape tomatoes

ƒ 1 healthy protein, e.g. beans (chickpeas, baked beans, lentils), Edamame, nuts, seeds, peanut butter (if the school allows), hummus, veggie burger, roasted turkey or chicken slices, or a hard boiled egg

quinoa, steel–cut oats, and other minimally processed whole grains

ƒ 1 serve dairy, e.g. unflavoured milk, plain Greek yogurt, small amounts of cheese like cottage cheese and string cheese. For dairy–free options, try soy milk and soy yogurt, which contain similar amounts of calcium, protein, and vitamin D as dairy milk

ƒ Water, a large bottle (or 2 smaller bottles) of water that can be sipped throughout the day. If your child prefers chilled water, consider freezing a bottle half filled with water and then topping it up in the morning. Make sure to wrap it in a tea towel to absorb the condensation.

this could look like:

ƒ A wholegrain sandwich with lettuce, shredded carrot and chicken breast, a cheese stringer, an apple cut into slices, and hummus with vegetable

seeded crackers and vegetable sticks, grape tomatoes, a small tub of yoghurt and a handful of grapes and water

ƒ Zucchini slice, a handful of blueberries, a yoghurt pouch, a homemade muffin, baby cucumbers and water

ƒ Meatballs, Carrot salad (grated carrot with sultanas and pasta dressed with a squeeze of lemon juice and a splash of olive oil), cottage cheese, snow pea dippers, and water.

It is important to rotate the options in the lunchbox to avoid flavour fatigue, especially if they like the same food all the time. However, kids also like routine, especially younger children, so keeping to 2– 3 varied choices between the morning snack and lunch may work for your child.

how do I encourage my child to eat these foods?

The holidays and weekends are a great time to introduce your child to the variety of options that can go in their lunchbox.

There are a few steps you can take to make back–to–school lunchboxes less burdensome:

 Involve the kids

Make preparing and cooking meals a fun family activity and discuss the foods used. While our busy lives mean that cooking

can be a chore, it is essential to make the time to cook whole foods. This helps to teach the kids the importance of creating a nutritious meal for themselves.

 Have picnic lunches or dinners

Giving children the choice of what to eat can increase their openness to trying new foods. Place the separate ingredients into the centre of the table and allow each person to build their own meal, e.g. sandwiches, burritos, pizzas, wraps, tacos and salad platters.

 Keep unhealthy snacks out of the pantry

It’s much easier to say no when you don’t have to. By simply not buying unhealthy snacks, they won’t be in the pantry, and your kids won’t bug you for them – out of sight, out of mind.

 Have healthy snacks in their eyesight

Having healthy snacks like fruit, vegetable sticks and dip, or wholegrain

crackers and cheese in the eye line of your child means that they are more likely to go for those foods over others when snack time rolls around.

 Be a role model

With kids it definitely is monkey see, monkey do. Children are visual and practical learners. By eating a variety of nutritious whole foods each day, particularly with your child, you are showing your child that they are safe and delicious. This role modelling helps to encourage them to give those foods a try and learn to eat them happily in the future.

If you are concerned about your child’s food choices and the impact it has on their school performance, free to book in to see your Dietitian. Dietitians can work with you and your child to ensure they get all the essential vitamins and minerals needed for their learning and growing bodies and minds.

Kylie is warm, non–judgmental and passionate Dietitian/Nutritionist working at Bright Diets. She loves helping everyone reach their full potential by understanding how food affects their body. She enjoys working with people of all ages in a supportive and empowering way to assist them to improve their health and wellbeing. You can contact Kylie on 0419 612 807 or www.brightdiets.com.au or connect on the Bright Diets Facebook page.

Did you know that a child’s school lunchbox holds about one–third of their daily nutrients

Do children who wear glasses score better on NAPLAN?

BY DR NICHOLAS ALTUNEG

How would you feel if the words moved while you were reading? How would you feel if your eyes felt sore after a short period of near work? How would you feel if you were accused of not trying, even though you were trying harder than the child sitting next to you in class? Would you be motivated to learn, or would you give up trying?

Did you know that 30% of children in every classroom have a binocular vision skills problem? Focusing, teaming, tracking skills. They have difficulty looking at the board, looking at the

book, looking at the board, looking at the book. They get lost on the page, they get lost on the board and things go blurry. The words move around, they jumble, they go double or its just uncomfortable. Or they may skip lines or words. If you were that child, would you want to read? Or would you find something better to do with your time.

These are the challenges that some children face every day. And most suffer in silence.

Children often do not report that they are having problems because they don’t realize that the difficulties that they are having are not normal. If things look blurry, then they assume that they are blurry for everyone. If they get sore eyes or headaches when they read, then they assume this is normal for other people as well.

What is NAPLAN?

If you have children in Years 3, 5, 7, or 9, you are sure to have heard the word NAPLAN by now.

NAPLAN, the National Assessment Program – Literacy and Numeracy, is a battery of tests which will be administered to all Australian students from 15–27 March 2023. The results can be used to determine if students are

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performing either above, at or below the National Minimum Standard in the areas of reading, language conventions, writing and numeracy skills for their particular year level.

My child is worried about the tests, what can I do to help?

The Australian Assessment Curriculum and Reporting Authority tells parents that NAPLAN is designed to give students an opportunity to demonstrate skills they have learned over time through the school curriculum, and NAPLAN test days should be treated as just another routine event on the school calendar. Because the tests are looking at general literacy and numeracy skills, rather than being about the recall of information, the best thing that you can do to assist with the tests is to support their general learning.

How do I know if my child may need help?

Children may report blurry vision, eye strain, headaches, or difficulty changing focus from the book to board.

But most problems are investigated

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only after the observation of abnormal behaviour from parents or teachers.

Children may be seen to alter their reading posture, particularly by getting closer to the page. They may fatigue quickly after starting to read, squint, rub, or excessively blink with their eyes. They may lose their place when they read, mix up similar appearing words, reverse letters, numbers, or words, not remember words or struggle to sound them out.

A Behavioural Optometrist is specially trained to diagnose and treat vision disorders associated with learning. They can prescribe glasses, training lenses or vision therapy to relieve symptoms, improve visual efficiency and information processing skills. The right treatment could improve academic performance and reduce the risk of deterioration in visual skills in the future.

Along with visual skills your child also needs to have their auditory skills and motor co–ordination assessed.

An Audiologist can diagnose and treat hearing or balance problems with treatments such as hearing aids if they are required.

A Speech Pathologist can assess and treat difficulties with how sound is utilized, in other words they may be able

to improve how auditory information is received and expressed.

An Occupational Therapist can assess visual, motor, and auditory processing skills and can train children to integrate these skills. The goal of treatment is to improve motor strength, flexibility, endurance, as well as speed and efficiency of information processing.

If your child is under performing relative to their ability or something doesn’t feel right about the way that they are learning, then get your child assessed by an experienced professional in their field, to give them the best opportunity to learn.

Don’t worry your child about NAPLAN

Some children will worry about NAPLAN while others won’t be concerned about it at all. If your child is not concerned, don’t create a problem that isn’t there by talking about the test constantly. On the contrary, if your child is worried, try to take the pressure off by acknowledging their feelings and letting them know that it is just another activity that they must do at school.

Focus on effort

Let your children know from an early age to try their best. Celebrate their efforts –not just their results.

Teach relaxation

If you suspect that your child will get nervous or anxious, start teaching them relaxation skills – taking deep breaths, relaxing their muscles, or thinking about something pleasant.

Staying healthy

In the lead up to NAPLAN make sure that your child gets enough sleep and eats well. We all know that a tired and hungry child can lose their ‘cool’ over things that would usually be no drama at all.

So in answer to the original question “Do children who wear glasses score better on NAPLAN?” Having the right foundational skills is critical to learning success. Optimizing vision with glasses or vision therapy can unlock a big part of the learning puzzle because over 80% of the information we receive is visual information. Auditory and motor skills should not be ignored because when they are also optimized then this will maximize a child’s potential to learn.

This article is intended to promote understanding of and knowledge about general eye health topics. It should not be used as a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health care professional prior to incorporating this as part of your health regimen.

Dr Nicholas Altuneg is a Behavioural Optometrist who has been working on the Central Coast for almost 30 years. He is the co–founder at Eyes by Design, which is in the Kincumber Centre. Appointments can be made by phone 4369 8169 or online at www.eyesbydesign.com.au

Did you know that 30% of children in every classroom have a binocular vision skills problem?

OF life post–lockdowns

I remember thinking that after the lockdowns had lifted life would just go back to normal. Like the green light meant the stress and build–up of these years would diminish overnight and it would all be better again. But it hasn’t felt like that at all.

There is a lingering fatigue that is physical and even more so, mental and emotional. We held on for so long, we worried, we became anxious we got angry and overwhelmed. And then we put a smile on and tried to go back to normal almost overnight.

I remember feeling a sense of relief when the end date actually stuck, when we were finally allowed to experience life as we all knew it to be. But that relief was followed with an anxiety I didn’t anticipate. I felt nervous and overwhelmed at the thought of having to go back to routines, to be in large social settings, to be asked to function as mother and have it all together like I

BY CATHY SPOONER

apparently used to. I was so far from having it all together… even though I tried.

I’ve experienced severe anxiety over the years and I assumed these feelings of trepidation, or sometimes even complete overwhelm, were just me. Getting overwhelmed by life is something I have been very familiar with over the years and as we made our way back into the world I didn’t hear a lot of conversations that reflected what I was feeling internally.

Everyone was glad to be out and living a somewhat normal existence again. We all threw ourselves back into life and all the stressors that were there before without even batting an eyelid. I’m unsure whether many people felt that anxiety initially like I did, but if they did, I wasn’t seeing or hearing it.

It was business as usual. From the outside. The last year or so we’ve done such a good job of keeping up

appearances, something us mothers do so well. But internally it’s taking its toll. We had just been through an experience we had no reference point for. A space in time where we experienced much higher levels of stress and impact on our nervous systems. And then like magic, we acted as though it never happened and went straight back into life.

Over time I saw those appearances start to crack. The conversations around me started to reflect more of what my inner landscape looked like. We were beyond exhausted and it was finally catching up with us all. Women felt as though they were failing again, this pressure to come out the other side and get on with life was starting to wear them down.

It’s no wonder, because nobody was talking about the after effects of lockdowns. No one was discussing what this type of experience does to our nervous systems and how we learn ways to cope, yet only for so long. The constant holding on, waiting for a another date when things would be better again had us living in a sustained stress state for long periods of time. This kind of drawn–out constant stress is what our nervous systems are not necessarily made to do. We will cope, until we just can’t anymore.

The realities of those times during lockdowns when listed on paper are very real problems singularly, let alone as a compounded affect of more than one.

ƒ Sustained periods of stress, anxiety and overwhelm placing pressure on our mental and emotional health

ƒ Having the stability and security of our normal lives be totally shifted

ƒ Experiencing loss of jobs and financial stress

ƒ Relationships with partners were strained and tested

ƒ Relationships with our children experienced much more stress and pressure

ƒ Relationships with loved ones shifted due to distance and isolation

ƒ Combining working from home and home schooling the kids

ƒ The pressure of becoming a teacher overnight, understanding the kids curriculum and managing supporting multiple kids work

ƒ The concern and fear for our wellbeing and welfare

ƒ Being restricted to home environments that were not safe spaces for ourselves or children.

All of these elements created a super storm of pressure on our nervous systems. They made life feel unstable, not safe and lacking all the security we had. Yet we were expected to just act like none of that happened and move on. Let’s not talk about the impacts of this time, let’s move on and forget about it because we are so grateful and happy it’s all over.

But it’s caught up with us now. We

are tired, burnt out, we have mental and physical health issues. Coming into Christmas 2022 I didn’t know a single woman in my personal life or clients that wasn’t experiencing fatigue and mental burn out. It wasn’t just surface level either, you could see and feel in us that this felt deeper and bigger than we realised.

Moving forward, how do we recover and make choices that reflect what we actually need, as opposed to what we think we should be doing?

ƒ Being mindful of our commitments and where we feel stretched or if it’s too much

ƒ Getting comfortable with saying no to social, personal or work requests

ƒ Intentionally carving out more time for rest and rejuvenation

ƒ Seeking support from a doctor, counsellor, psychologist or natural health practitioner

ƒ Allowing yourself to need a reset and hit pause.

Moving forward we need to acknowledge the impacts this experience has had on us and to be a lot kinder to ourselves. There is no urgency to go back to how life was, in fact, there are many lessons about life and some of the ways we lived pre Covid that would benefit from change. It takes time to recover and replenish ourselves, but if we don’t pause for long enough we won’t ever feel fully recovered.

Cathy Spooner is a Motherhood and Self–Embodiment Coach and Author who supports women to reconnect with their true self after becoming a mother. She offers 1:1 support, group programs, online courses and her book Conscious Motherhood is available online where all good books are sold. Find out more: www.cathyspooner.com.au Instagram @cathyspooner_author

on the coast

I remember feeling a sense of relief when the end date actually stuck, when we were finally allowed to experience life as we all knew it to be. But that relief was followed with an anxiety I didn’t anticipate.

DE–STRESS / MOVE YOUR BODY / DECREASE CHEMICAL LOAD

(WRITTEN BY DIANA ARUNDELL – THE AVOCA NATUROPATH & NUTRITIONIST)

in the day/week/month for unexpected surprises that may be trying to make their way into the tightly run schedule or just simply just stop, breathe and become conscious of what you are doing.

de–stress

It is estimated that most diseases and illnesses (90%) are a result of stress and the majority of visits to health professionals are stress related. What more do we need to hear to kick us into gear and do something about the impact of stress on our health? One option is to wait until a serious illness occurs that makes us stop in our tracks and take a good look at ourselves and say ‘if I knew that was going to happen, I would have made some changes’. Another option is doing what we can now to prevent a potentially life threatening health related wake up call.

For many people the word ‘busy’ can be interchanged with the word ‘stress’ and a constant up–regulated state of hyper function can have the same impact on the body as stress can. For some, every moment of the day is micromanaged and jammed with being productive, getting things done and operating in a constant up–regulated state. Often productivity has been linked to a sense of worthiness or stopping and just relaxing has been linked to feelings of guilt. Consider creating some space

Stressful life events are inevitable, however how we deal with the stress response is what’s important. Our body has a ‘fight or flight’ response to help increase heart rate, blood flow and mental alertness to effectively deal with the stressor, however this is meant to be only a temporary and short term state. Our nervous system and body are meant to return to a relaxed ‘rest and digest’ state once the stress has passed. This allows the up–regulated stress hormones to subside and reduces pressure on the cardiovascular, musculoskeletal and central nervous systems until the next stressor comes.

If too much time is spent in the ‘fight or flight’ mode or an up–regulated state, our mental and physical health can begin to suffer resulting in mental health issues, high blood pressure, lowered immunity, digestive disturbance (reflux, bowel issues), insomnia, fatigue and eventually alterations to other systems of the body e.g. hormone imbalance or auto–immune issues.

Be aware of how stress is impacting you and consider your choices:

ƒ Set good boundaries and time management. Schedule a start time and end time for work commitments and stick to it

ƒ Take time for YOU to relax and play. This is self–care, not self–ish

ƒ Catch your breath – stop during the day to take 3 deep abdominal breaths and bring your awareness back down in your body and out of your mind

ƒ Meditation – Try a guided 10 minute every morning for a week then decide if it’s a good idea or not. Insight timer is a terrific free app

ƒ Rather than reaching for alcohol, drugs or sugar when stressed – take a nap, a walk, meditate or drink a green juice.

move your body

Move it or lose it. Muscles and joints in both adults and kids need to be used or they will become weak, less flexible and potentially hinder how we move about and enjoy life. This includes the heart muscle. Schedule in 3 hours per week of exercise that increases your heart rate and strengthens muscles. Start slow and build up to avoid injury and burn out.

Physical, mental and emotional health requires the body to move –again for both adults and kids. The physical body has been designed to bend, stretch, weight bear and our world is evolving further and further towards encouraging us to move less – remote controls for everything and it seems we are needing to leave the house less and less with almost everything available as home delivery!

If you’re not sure where to start – just start. Wake up 30 minutes earlier and go for a walk before your day starts. In the warmer months, take exercise clothes to work and go for a walk straight from work to avoid coming home and changing your mind. Engage with a personal trainer to get you started and

Three ways to move towards a healthier happy year –de–stress, move your body and reduce chemical exposure.

if you have the thought of needing to get fit before you see the trainer, stop it, that’s their job!

reduce chemical load/ toxic exposure

A toxin is any substance that can harm your health and with more than 144,000 man–made chemicals now in existence, our toxic exposure is greater than ever before. It’s true that the body has a brilliant inbuilt detoxification system involving the liver and kidneys, however it’s worth considering at what point toxic overload may outweigh the ability of the body to eliminate toxins and the impact of this on our health.

Toxins can show up as additives in our food, chemicals in our water supply, airborne pollutants, pesticides, personal care and household products, plastic containers, fire resistant fabrics and plastic toys just to name a few.

Some ways to reduce chemical exposure and toxic load:

ƒ Store food in beeswax wraps or glass and don’t heat anything up in plastic containers

ƒ Use natural personal care products, sunscreen and cleaning products, avoid nail polish, glues, dyes

ƒ Drink filtered water and use glass or stainless–steel water bottles

ƒ Buy organic food where possible and wash all fresh food before consumption, grass fed meat, wild caught sea food (from unpolluted waterways) free range eggs and chicken

ƒ Limit tuna to 1–2 serves per week

ƒ Use stainless steel, cast iron or ceramic cookware rather than aluminium and non–stick

ƒ Avoid cigarette smoke – first hand, second hand and third hand (chemical

residue from smoking that accumulates in furniture/clothing)

ƒ Support elimination via the skin through perspiration by exercise, saunas and skin brushing

ƒ Support good kidney function by adequate hydration with water

ƒ Increase the consumption of greens in the diet, especially the Brassica family –broccoli, cauliflower, brussel sprouts, cabbage, as these contain nutrients that support phase 2 detoxification in the liver

ƒ High chlorophyll containing greens such as spirulina, chlorella, coriander, barley grass and broccoli sprouts may improve the excretion of toxins.

For further information or to make an appointment please contact Diana Arundell at Avoca Naturopath and Nutritionist on 0410 465 900.

Diana Arundell is a university–qualified naturopath and consults from her Avoca Naturopath clinic. She has a special interest in fertility and pregnancy health, digestive health, immune function and family wellness programs. She was a nutrition lecturer at Macquarie University for 10 years, and is an accredited Journey Practitioner. For further information or to make an appointment please contact Diana Arundell at Avoca Naturopath on 0410 465 900.

Good elimination pathways such as regular bowel motions are essential for supporting detoxification. Toxins can continue to re–enter circulation if not eliminated via regular bowel motions.

Move it or lose it. Muscles and joints in both adults and kids need to be used or they will become weak, less flexible and potentially hinder how we move about and enjoy life.

“

Learning to surrender

inmotherhood

BY ALITA BLANCHARD, PARENT COACH

We have been conditioned to believe that we are in control of our lives and we often carry this belief into motherhood. We want the perfect birth, the right clothes, the baby that sleeps and well behaved children. And what if none of that happens? What if it feels like you are completely out of control, nothing is working out the way you expected in motherhood and you are wracked with guilt and shame.

The challenges of parenting are many:

ƒ The child that won’t sleep unless you lie next to them

ƒ The little kids that want to get up from the dinner table and play

ƒ The never ending to–do list

ƒ The ill mannered children with challenging behaviour.

We all wish parenting was easier. The children were better behaved, happy and grateful. That we had more support.

While many of the challenges of parenthood can be supported with coaching, connection, healthy boundaries and co–regulation, often one of the most powerful “tools” is learning to practice surrender.

Learning to surrender and practice radical acceptance of what is, can help to soften your high expectations and accept the version of motherhood you are experiencing.

When we conjure images of surrender, we imagine waving the white flag and admitting defeat. In our role as a mother, surrender means to let go of our preconceived ideals, to shift our perspective and yield to all that is. When stepping into surrender as a mother, we are not admitting defeat but rather letting go of our need to be in control.

We all want to be good mothers

We have been conditioned to believe we need to be “good girls” to be accepted and loved. And this plays out in motherhood as a belief that we need to be “good mothers” – perfect mothers even – and raise “good” children. We can become rigid in our parenting approach. We hold tightly to advice from books, parenting experts or well meaning friends, forcing our children into a life

that suits us – but at what cost. We try so hard to “get it right” that we no longer recognise who it is we are when we become a mother. This can often lead us into a cycle of anger, rage, rigidity, guilt and shame.

Why surrender feels impossible

For those raised in an environment that centred around fear, punishment and abuse it can feel impossible to surrender. We might believe that letting go of rigidly raising our children is the most terrifying thing to do because we know no other way. Our own stories and those of society tell us that if we loosen the reigns at all, our children will grow up delinquent and disobedient. We fear our lives will spiral further out of control, so we hold on. Yet, if we ask ourselves if this way of controlling our children and ourselves is getting us to where we want to be, we might hear a different answer.

If we are trying to control ourselves, our emotions and our children, is this guiding them to who we want them to be? Our children learn best through healthy modelling by us, rather than us trying to control them.

Yes children and their challenging behaviours will trigger anger, pain and fear in us – and these triggers can bring up a desperate need for us to control them, force them to be different. Perhaps even have us yelling or using fear, threats and punishment in a desperate desire to bring back control. However these actions only serve to break our connection to our children and further intensify our own guilt and shame.

What might surrender look like?

I once had a 4 year old boy who wanted his mama to lay with him at night. He would cry, get out of bed, yell out for me.

The stories in my head sounded like: “I never get to rest!” “I never get a break!” “Why is it so hard for me with my kids?” I would fight and resist and try to control him. I chose fear, punishment and rejection. But none of these felt good in my body or aligned with my value on connection. One night, I found the space to surrender. I reminded myself of the joy and blessing that my child wanted me close. That this wasn’t forever. I took the opportunity to lie with my little boy and focus on the experience. To practice mindfulness – to soften. To allow myself rest. To use this time for connection and presence, both with him and myself.

How to practice surrender

This looks different for every person and it’s no easy feat. To find surrender you need to peel back the layers of conditioning, beliefs and stories that keep you stuck in control and busyness. You will need a practice that helps you come back to what’s most important in this season of your life.

Some practices to get your started:

ƒ Learn about your core values and align your life to those

ƒ Soften your expectations – on yourself and your child

ƒ Simplify life – less is more

ƒ Allow yourself to rest and slow down

ƒ Accept a little mess and chaos

ƒ Listen to meditations on surrender (I recommend Sarah Blondin’s ‘ Learning to Surrender’ on Insight Timer app)

ƒ Journal on “How could I practice surrender today?”

5 years on, when I look back on these slow evenings lying with any of my 3 sons, they are some of my most precious memories of motherhood. Even after tough days, through challenging seasons, I let myself just be present. I will never regret these moments.

ƒ Allow yourself to feel emotions as they arise – crying is healing, anger needs healthy (safe) release.

How could you practice surrender this week? What do you fear will happen if you let go of control?

Alita Blanchard – The Aware Mama is a mother of 4 young boys (including a stillborn son Remy) on the NSW Central Coast of Australia. She is a Conscious Parent Coach trained by Jai Institute of Parenting, Women’s Circle and Rites of Passage facilitator. She provides mothers circles, workshops, listening time and parenting support programs. Alita is passionate about creating a safe space for mothers to feel heard and seen in the intensity of their motherhood journey. She supports and guides mothers in their transformation through motherhood and helps to bring awareness to their own needs and emotions so they can feel more aligned, aware and connected to themselves and their children.

www.theawaremama.com.au

Socials: @alitablanchard_parentcoach

Email alitablanchard@gmail.com

We have been conditioned to believe we need to be “good girls” to be accepted and loved. And this plays out in motherhood as a belief that we need to be “good mothers” – perfect mothers even – and raise “good” children.

HOW TO SET YOURSELF UP FOR SUCCESS WITH YOUR FITNESS GOALS IN 2023 GOALS

BY LOUISE HURLEY

on the scales doesn’t say anything about your cardiovascular health, strength, muscle mass, bone density, mobility, digestive health and mental health.

It starts off well and you feel like a “new you” but by March you’ve found yourself feeling like the “old you” again, back in the same cycle and habits as before Christmas. Let me tell you, you are not alone! So many people start off the year making changes to their lifestyle but find it challenging to make these changes stick.

In this article I’m going to share with you how the way in which you frame your goals can be the difference between achieving them and feeling as though you’re never making any progress.

Over the years I’ve heard from many people that their goal is to become healthier, or eat better, lose weight, tone up, get stronger, etc.

These are all legitimate goals, but I always ask three important questions when people share these goals with me:

ƒ Why? What is your reason for that goal? (and then I continue to ask “why” to dig deeper)

ƒ Do these goals really reflect what you want to achieve?

ƒ How do you know when you’ve reached/achieved that goal?

KNOW YOUR WHY

I’m going to let you in on a little secret… I’m a fitness professional and I have to dig really deep to find the motivation to get out of bed early and leave the house to exercise! If it wasn’t for my ‘why’, I would honestly happily stay snuggled up in bed and continue to sleep! I don’t have an abundance of motivation, I just have enough to get me out of bed.

And yet I still get up four times a week and train. But Why!? Well, I’ll tell you:

ƒ In the short term I really love the feeling after I’ve finished my workout (not before or during), it’s beneficial for managing my stress and I also enjoy the company of other people.

ƒ In the long term, I’m training for longevity. If I’m fortunate enough to live until I’m in my eighties, I don’t want to become frail and lose my independence. I want to be able to get up from the ground if I fall, I want to minimise the chance of fracturing a bone, I want to be as independently mobile as possible and I want to be able to unscrew the lids from jars!

You don’t need a lot of willpower to stick to your fitness goals, you don’t need to be dedicated. You need to know why you are doing it, which leads nicely to asking yourself if the goal you’ve come up with really is a goal you want to achieve.

MAKE SURE YOUR GOAL ACTUALLY REFLECTS WHAT YOU WANT TO ACHIEVE

I want to start with the example of weight loss. Many people have a goal of losing weight and when asked “why” they say it’s because they want to be healthier and happier. Ready for a truth bomb? Weight loss isn’t actually a good measurement of health (and it certainly doesn’t equate to happiness) because the number

You could lose ten kilograms and still have poor health in all of these areas. In contrast, you could remain the same weight yet show improvements in all of these areas of health. Therefore if we go back to the example I used, losing weight wasn’t really the goal. The goal was actually to improve cardiovascular health, increase strength, muscle mass and bone density, become more mobile, improve digestive health and make positive lifestyle changes that will have mental health benefits.

There’s no right or wrong when it comes to choosing your goals, and you have autonomy over what you do with your body, but I truly believe that aiming to lose weight or lowering your BMI (Body Mass Index; a number that correlates your weight to your height) isn’t a helpful goal for the following reasons:

ƒ There are too many variables, such as your menstrual cycle, how much water you’ve drank, the time of day that you weigh yourself, how much sweat you’ve produced, etc.

ƒ As I mentioned above, your weight, and also your BMI, are not good measurements of health.

ƒ Throughout my fitness career I’ve seen that when people improve other areas of their health (like cardiovascular fitness and strength), weight loss happens as a result.

When you come up with a goal, ask yourself why, and then keep asking why until you can identify the very specific reason why you want to achieve it. More often than not, the language you use to outline your goal will change or your goal may change entirely.

MAKE YOUR GOALS MEASURABLE

Now that you’ve identified why you want to achieve a particular goal and you’re certain that this goal actually reflects what you want to achieve, the next step is to make it measurable. Your fitness goals (or indeed any goals) need to be measurable so that you can track your progress and know when you have achieved them (and then celebrate!). Having the goal of “getting fitter” or “more toned”, for example, are legitimate goals, but what constitutes “fitter” or “more toned”? How do you know when you have reached that goal? How much fitter or more toned do you need to be to pat yourself on the back and say, “hooray, I’ve reached my goal”?

Here are some great examples of measurable goals:

ƒ To run 5km without stopping

ƒ To swim three times per week

ƒ To eat 6 types of fruit/veggies per day

ƒ To do eight unassisted pull ups

ƒ To increase muscle mass by one percent by [insert date]

All this being said, you may not want to set fitness goals. You may want to simply enjoy the journey and make some healthy life long changes. And you know what? That is absolutely ok. Whether you set fitness goals or not, I encourage you to set your eyes on the long term prize that is longevity.

Does this sound familiar… January rolls around and you feel driven to make this year the year that you finally get fitter, lose weight, tone up, eat better and drink less alcohol.

Louise Hurley As a MumSafe™ trainer and Pregnancy and Postnatal Corrective Exercise Specialist, Louise’s mission is to help mums at every stage of motherhood safely start or return to exercise. Louise is the owner of Strong Mums and runs small group training and 1:1 PT. Find out more at www.strongmums.com or on social media @strongmumsgosford

a First Nations conversation through dance

MAR 20-21 MAR 23

KIDS CLASSIC AGES 3-10

NEW SOUTH WALES DRIVING ENERGY COSTS DOWN

Build a strong mix of gas, coal, nuclear, renewables and provide reliable baseload power.

BACK TO BASICS EDUCATION

Improve results by removing unnecessary woke political nonsense and teaching fads from the classroom.

“Parents should know in advance what is being taught in the classroom and, as a basic human right,... be able to withdraw their child from classes that contradict their family’s values.”

- MARK

ENGAGE CURIOUS YOUNG ADULTS 12+

CUTTING COST OF LIVING FOR FAMILIES

Lower electricity bills and getting the NSW Budget back into surplus to take the pressure off inflation and interest rates.

IMPROVE HOUSING AFFORDABILITY

Abolish the green tape and environmental regulations that add $110,000 to the cost of building a home in NSW.

HEALTH SERVICES

Building new hospitals in growth areas and getting doctors back into the bush.

LAW AND ORDER BACK TO COMMUNITY EXPECTATIONS

Review of the justice system and ensuring criminals are held accountable for their actions.

wyong@nswonenation.org.au

/MartinStevenson.PHON

Authorised by Neil Turner, Pauline Hanson’s One Nation, 3/36 Vincent Street, Cessnock NSW 2325

LATHAM MLC

Unique sleep needs for your unique baby

BY HARRIET BLANNIN–FERGUSON, MIDWIFE, CHILD AND FAMILY HEALTH GRADUATE

As a new parent it is really easy to compare your baby and their sleep to your friends baby. We all have that friend, the one with a baby that sleeps for long periods in the day, and through the night from a young age. But here’s the thing – children have different sleep needs.

And for the majority of us, we have babies with average to low sleep needs children. High sleep needs babies do exist, and the methods parents choose are likely to be successful and their child will happily take sleep. But for the rest of us with average to low sleep needs babies we can get caught in a trap of trying to force our wakeful baby to have more sleep than they need and subsequently be up all night with a restless, wakeful baby.

What does ‘low sleep needs’ mean?

An infant with lower sleep needs will have a daily sleep requirement that is lower than the ‘average’ child. Studies have now shown us that there are some children who naturally sit on the lower end of sleep needs. These children will have between 2 – 4 hours less sleep than the “average” amount child and it varies depending on your child’s age. The children that sit on this lower end of the scale are still considered “normal” within

the ranges of infant sleep needs.

Some signs that your child may have lower sleep needs include:

ƒ Generally happy and content with less sleep

ƒ A baby that drops day naps earlier than the recommended averages

ƒ Catnapping, and happy to do so!

ƒ When their naps and bedtime are varied or late it does not seem to impact their overall sleep in a negative way

ƒ Rarely show many sleep cues

ƒ Easily woken in the morning or from a nap

ƒ Early rising in the morning (for example, before 6:00am or less than 11 hours of night sleep) and content with these early wakes

ƒ Extended or frequent night wakes where your child is happy or quiet and content (these can also called ‘split nights’ which can be developmentally normal for periods of time).

Does my child have low sleep needs?

Infants and young children who sit on the lower end of the sleep requirements tend to have awake windows that are longer than average and cope perfectly fine with these longer wake times. Families with low sleep needs children notice they rarely get fussy before recommended sleep times and sleep well despite the extended awake time and less overall sleep total.

Children with lower sleep needs may also:

ƒ Need less than the standard 11–12 hours of sleep at night

ƒ Happily cat nap despite longer awake periods

ƒ “Fight naps and bedtime”, take longer than 20 minutes to fall asleep if following prescribed sleep timings

ƒ Generally display “difficult” sleep habits (this is usually due to parents trying to get them to sleep more than they need to!)

ƒ Parents of low sleep needs babies describe their children as ‘bad’ sleepers or that baby protests or cries around sleep times.

Low sleep needs or do they actually need more sleep?

As a general rule, “low sleep needs” children appear content with their minimal sleep totals. But if your child is having less than average sleep and displaying signs listed below, there is a possibility that they could benefit from being offered more sleep than they’re taking.

Signs that your child may not be sleeping enough include:

ƒ Decreased interest in people or their environment

ƒ Lots of yawning, ear pulling, and eye rubbing

ƒ Red eyebrows or ‘bags’ under their eyes

ƒ Night wakes with crying, sometimes

“false starts” to the night sleep can possibly be due to this if it is within 4 hours of bedtime

ƒ Waking crying from cat naps

ƒ Unhappy with early rising

ƒ Lower frustration or pain threshold

ƒ Frequent outburst or tantrums

ƒ Hyperactivity due to increased cortisol and adrenaline

ƒ Falling asleep anytime they are in motion

ƒ Night terrors in toddlerhood or babies that frequently sleep–cry. In this instance, parents are encouraged to experiment with some trial and error to determine what they think their baby’s total sleep needs are.

Looks like you have a low sleep needs baby – now what?

The hardest part of dealing with a wakeful baby is not understanding the variability of infant sleep needs. Once we can acknowledge this variability we can accept the unique sleep needs for our unique baby. This part of parenthood is not in your control, you cannot force a wakeful baby to sleep. If you do successfully lull a low sleep need baby into an unnecessary day sleep, they will likely create more awake periods in the night time. It is important to note that having lower sleep needs will not affect your child’s development; they are simply taking the sleep they need and no extra. There are some positives that come with lower sleep needs as these babies handle variability in routine with greater ease. Variable bedtimes, missed or late naps, and frequent catnaps don’t tend to phase them.

Equally, having a lower sleep needs child comes with challenges. Finding the right timing of their sleep without strong sleep cues to guide you can be frustrating. And the standard sleep guidelines you see in mainstream sleep advice does not cater to your child and that can really diminish your confidence as a parent who is trying to help your wakeful baby sleep more. It is normal for families to compare to other babies that nap longer or sleep longer or later in the morning.

Finding support through like minded friends or other parents who can listen, voicing your challenges and concerns, as a parent with a wakeful baby, can be healing and make you not feel so alone. Seeking health professionals who understand your situation can be incredibly helpful to piece together your baby’s overall sleep needs and create a strategy to make your days manageable and push the majority of your baby’s sleep needs in alignment with your night sleep. Know that there is support out there that caters to unique temperaments and variable sleep needs to help you in this season of parenthood.

Harriet is a mother to three little boys, a Registered Midwife with a Graduate Certificate in Child and Family Health and on her pathway to sitting the IBCLC exam in 2023. Harriet has been in the world of midwifery for the past 12 years and loves to offer her knowledge and wisdom on all things pregnancy, birth, breastfeeding and early parenting. She loves providing in home consultations to the families across the Central Coast, and in clinic appointments at Motherhood Matters in Sydney.

https://www.thebreasthelp.com.au

But for the rest of us with average to low sleep needs babies we can get caught in a trap of trying to force our wakeful baby to have more sleep than they need and subsequently be up all night with a restless, wakeful baby.

LauraKiln , after seeing over 18,000 families on the Coast at Laura’s Place, isretiring!

15 years ago, I arrived in Australia, with my husband and four children. It was a brave decision as my children were young adults of 23, 21, 17 and 15 years of age. Luckily, we all felt it was the best decision ever!

I looked around wondering what work I could find, my passion being ‘early intervention’ with young children who were having difficulties with their development, and parents who needed support and strategies.

I searched for organisations, Public Health and Private that shared my dream. I couldn’t find any. One established clinic told me they couldn’t use me, saying, if I had something to offer, that they didn’t, maybe I should open an office on my own! I don’t like being told an idea won’t work, so challenge accepted!

I rented one room in Erina and quickly outgrew it. We moved to Wamberal, to a house on beautiful grounds, with animals, some of which were invited to live with us, rabbits, chickens, goats and lambs. Over the years however, I had to learn how to catch and relocate snakes, a skill I had never needed in London.

Since I started Laura’s Place 15 years ago, my dream was to create the first place on the Central Coast to have a multi–disciplinary team, all therapists under one roof. I felt this would help

parents, knowing the team would work together to help their child reach their full potential. I wanted to de–stigmatise the need for asking for help, for parents, children, and adolescent clients.

The beautiful grounds helped make visits a relaxing experience, for children and parents. When a child asks me, ‘where do I sleep?’, I know that they feel at home – a completely different atmosphere to other clinics.

Our message has always been “Everyone needs a little help sometimes.”

I have loved watching my dream come true and now, due to NDIS funding, many more clinics have arrived on the Coast, increasing the number of places children can receive help. This comforts me in that our clients will be able to access the help they need, elsewhere.

Therefore, at the age of 65 and after 15 years of working as the Director and Therapist of Laura’s Place, I made the exceedingly difficult decision to retire, at the end of 2022.

I would like more time to support my own four adult children and the beautiful grandchildren that I now have. Eight grandchildren, ages ranging from 5 years down to 10 weeks and I am loving being a Granny!

Moving forward

Before we close, all our clients’ notes will be prepared, ready to transfer to the next therapist. No personal information will be released without signed consent.

If you are a NDIS client and your plan is near renewal, please contact us and we will help you.

If you would like help in writing your plan, ensuring the best package for your child, email me, laura.kiln@laurasplace. com.au or if you have other questions or queries and I will arrange help for you.

Groups

We ran our summer fun groups, encouraging children to practice skills taught in one to one therapy, trying to use them in a group setting, helping them towards a good start to the new school year.

They have been fully booked and have included:

ƒ drumming and emotional regulation

ƒ art classes

ƒ music groups, including making your own ukulele

ƒ dancing.

Finally, a big thank you, from the bottom of my heart to all you wonderful families for trusting myself and my many wonderful staff members, over the last 15 years.

Best wishes to you all, Laura.

P.S. After a break, I will continue to offer parental help, either in classes or in your own home! Email me if you would like to book in. I am fully booked in March and April, but spaces are available in May, July, and thereafter.