Northside MamaMag April 2016 by MamaMag

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mamamag April 2016

WIN 1 of 3 $15o MIcro scooter vouchers Thankyou Supercharge me The HIIT mum Flexible benefits Donâ&#x20AC;&#x2122;t sweat it

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health & happiness Welcome to our second exciting edition of Northside MamaMag! We were thrilled with the fantastic feedback and wonderful support for our first edition in your local area. Thank you. WOW! Did anyone else have an incredibly busy time in the month of March? The calendar was jampacked in our household! Each year we celebrate the birthdays of seven family members and this includes my youngest son (happy birthday my darling). We usually have an annual grape picking weekend on the Mornington Peninsula, which sadly we had to miss this year, but instead we shared in the excitement of the arrival of 3 gorgeous babies! And of course, the festivities of Easter! It can certainly be a tricky time fitting it all in to the one month, but these were all such wonderful activities to enjoy as a family. I have also been super busy embracing my exciting new role with MamaMag; researching and writing for Parklife, Lovely Locals, Mama of the Month and generally keeping my eyes and ears open for fantastic things to share with you about these wonderful areas. Often in times of such busyness can come stress, and I think it is always so easy as mums to put ourselves last; particularly our own health. This month we have a special edition with a focus on Health and Wellness for mums and their families. Our Mama of the Month is an amazing local lady Rhiannon Colarossi of The Wellbeing Web. Once a Primary School teacher but now running her own business, Rhiannon shares with us some simple yet practical tips for incorporating ‘self-care’ in to our day. We also learn about some Mums who have forged a flexible career around their families in the fitness industry through the folk at Fernwood Learning. Continuing in this spirit of all things positive, we feature an amazing Parkville adventure park in Parklife. The Lovely Locals of Station Street in Fairfield also have some wonderful offerings. So much great reading this month! Enjoy.

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Contents I choose Thankyou The story of Chapter One

Supercharge me A new book by Lee Holmes

HIIT me up mum Fitness ideas from the HIIT Mum

1 of 3 $15o mIcro scooter vouchers

Flexible benefits 16 Forging a career in the fitness industry Don’t sweat it Our top picks for new active wear

Lovely locals Station Street Fairfield

What’s your style Exploring different yoga types

Mama of the month Rhiannon from The Wellbeing Web

Mama can cook Fun kids treats by Lee Holmes

How to guide... 28 Run your own biz and take mat leave Bed wetting Will my child grow out of this?

Males, nutrition & fertility Getting your man prepared

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MamaMag is published monthly for the mums in Melbourne’s North by Grizzle Design Pty Ltd.

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Pre shool and you Navigating your kinder options

Living with CF Cystic Fybrosis in a nut shell

Mother guilt A trademark of motherhood

MamaMag April 2016

Editor in Chief: Sarah Cavalier Northside Editor: Danielle Ross Walls Assistant Editor: Kirsty Chick Advertising enquiries: danielle@mamamag.com.au Like to contribute an article submission or products for Facebook giveaways? submissions@mamamag.com.au For advertising enquiries: download our media kit from www.mamamag.com.au or email info@mamamag.com.au The opinions expressed herein are not necessarily those of the publishing staff. Reproduction in whole or part is prohibited without permission of the publishers. Health related articles are designed to be informative and educational. They are not intended to provide specific medical advice or replace one-on-one advice from your health practitioner.

I choose thankyou What if you could make a positive impact to empower women and babies in developing countries? As parents we know how challenging that first year of life can be to nurture, survive and thrive – yet imagine trying to do that with limited access to basic health care. Every 90 seconds a mother dies in childbirth and millions of babies die in their first month of life. It’s a sobering reality, but one which the team at Thankyou™ are determined, with our help, to do something about. And our part can be as simple as the choice of nappy that we put on our bubs – the profits of which go towards funding health programs for mums and bubs in need. Daniel and Justine Flynn, two of the co-founders of Melbourne based social enterprise, Thankyou, are not only navigating their first year of parenthood, but also launching a life-changing nappy and baby care range set to impact thousands, and hopefully millions of lives around the world. This is their remarkable journey, and yours too, if you so choose. Thankyou is a social enterprise that donates Thankyou started with a simple and powerful 100% of their profit towards ending world idea, which then connected people with poverty. Daniel and Justine, along with Jarryd this idea to create a movement that defied Burns, are the three young co-founding conventionally successful business models. entrepreneurs, who worked flat out for three People connected to the vision because the years before they could even draw a salary. 100% profit-towards-poverty model turned And a modest salary it remains today, not the consumer market on its head. There one befitting of the now multi-million dollar was intrinsic motivation to brand-switch to company. The objective was always to give as Thankyou. First, and importantly, the quality much as possible. Since the beginning in 2008, of the product was very high, and presented Thankyou has given more than $3.7 million excellent value for money. Secondly, buyers to projects across 17 countries. Theirs is the would feel good in the knowledge that their story of how three first year university students money was going towards impacting global dreamed big, took on the poverty rather than multi-million Every 90 seconds a giants of the bottled water dollar corporations. The consumer mother dies in childbirth purchase power has never been so industry and began to change and millions of babies die powerful and far-impacting. the world in the most positive in their first month of life. way imaginable. Having already proven success in Today their initial water the bottled water, body care, muesli pursuit has expanded across product ranges bar and cereal product categories, going up to incorporate body care and food – each arm and holding their own against the giants of the funding safe water, sanitation and hygiene, industry in the highly competitive baby care and food supplies to those in need around the market will present another major challenge. world. The next step is launching a baby care However that has never deterred the ambitious and nappy range aimed at reducing preventable entrepreneurs, who started with little more mortality in developing nations, as well as than an idea, a dream and a passion. Their working towards the end goal of zero world cornerstone is making the seemingly impossible poverty. possible, defying the odds, challenging the status quo and changing the game.

The end goal is so sweet, that the motivation is seemingly unwavering. It’s a remarkable journey. And the secret that they want to share is that every person has the capacity to be remarkable. Small actions can drive massive change and passion can fuel limitless possibilities. That’s our take after reading their inspiring journey in the newly released book, Chapter One. Although the story began seven-and-a-half years ago – there’s a strong sense that it’s still only the beginning! Chapter One tells the epic story of Thankyou so far, in all its raw truth, challenges and successes. Most businesses would scale through re-investing their profits or sourcing investors, however 100% of Thankyou’s profits are committed to funding projects to impact global poverty. The book essentially becomes the funding platform to scale the business, as the guys need $1.2 million to kick-start Chapter Two – to launch the baby care range and Thankyou New Zealand! Check out their amazing Chapter One launch on YouTube – a creative, clever, 7.5 minute script across 13 sets (in their borrowed

warehouse), on a limited budget, nailed in one take. The marketing, on such a shoestring budget, is pure genius. As we write, the campaign is just shy of $1 million with six days to go in their target. It was a pretty ambitious target, considering even best-selling books reap around $50,000. People embrace the concept that when you purchase Chapter One, you’re not just buying a book, but funding the future, buying into a life-changing movement. In a typically-unconventional way, there is no RRP on the book! The purchaser names their price! Thankyou may not have the million dollar budgets to invest in scaling their business, but they have creativity, passion and the faith to change the game, along with an army of people power! The story is epic. But it’s only the beginning. Get involved, join the Thankyou movement and when you’re next in the supermarket choose a better world for all to live in. And when the baby care range launches, give them a try. There’s nothing to lose and everything to gain. Choose to do something about global poverty. No price can be put on that. #ICHOOSETHANKYOU

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supercharge Me Lee Holmes is the creator of Supercharged Food and if you aren’t familiar with Lee’s story it’s an interesting one. Finding herself bound to a hospital bed, with her hair falling out in clusters, barely able to lift her head, she hit a point where she decided to take her recovery into her own hands and turned her attention to the food she was consuming.

After changing the way she consumed and looked at food, she discovered renewed health and vitality and a complete reversal of a debilitating autoimmune disease. Now she shares her knowledge on health and wellbeing through her Supercharged books, online programs, and on her award-winning blog and she has just released a book for children called Supercharged Food for Kids. In Supercharged Food for Kids, she breaks down the barriers of our kid’s health and lays it all out in an easy to digest way.

Lee, Why did you decide to write this book in the first place? I decided to write this book because being a busy mum myself and step mum to three young boys, I was inspired to create simple, easy recipes for time poor parents, caregivers and grandparents who are interested in home cooking and want to create nutritionally balanced meals for kids.

I also wanted to tackle the growing problem of children with allergies, intolerances, asthma, ADHD, hyperactivity, obesity or dental problems—all of which are aggravated by poor eating habits. My mission, like any mother, is to inspire kids to be healthy, encourage them to engage with food and experiment in the kitchen— all essentials for making our kids grow up nourished, understanding food and nutrients, and then passing this knowledge down to their children. I like to try and spread the message that healthy food can be fun and delicious!

Tell us about the philosophy behind Supercharged Food for Kids? My philosophy behind this book is to get over the task that feels like climbing Mount Everest when it comes to getting kids to eat healthier and enjoy healthy food, and it is all about enticing those picky eaters to eat everything and anything! I’m staying away from Frankenfood, GMO (genetically modified) foods, and the main premise of the book is that it includes favourite recipes, such as pizza, nuggets, pasta and desserts, but with a couple of nifty ingredient switches to make them healthier.

How much does food affect the mood and behaviour of our kids and why?

Our children’s little bodies are sensitive to what they eat, and the food can quickly affect their mood. We’ve all seen kids stuffing themselves with fairy bread and lollies at parties, and then come home and crash; the tiredness comes and the tears start to flow. If your child’s diet is full of junk food, they wont be receiving the nutrients their brain needs for healthy neurotransmitter function, nor will their brains have the fuel to transmit the messages that control our feelings and emotions. The common mood swings they experience can ultimately affect their behaviour, learning abilities, and relationships with their peers and families. That is why it is crucial to stabilise their blood sugar levels, load them up with nutrients, and keep them way from too much junk food.

Many of us are aware of the obvious things and foods to avoid, like processed sugar and lollies, but what are some of the hidden culprits that as not as commonly known? Other than sugar, additives, unnatural colouring agents and preservative laden foods, it’s not necessarily what is in the food that’s the problem, but what isn’t in the food. A common culprit is refined processed food, such as white bread, which has had all the nutritional goodness taken out during the refining process, leaving a sugary destructive path instead. Swapping these processed carbs for complex-carbs such as sourdough bread, brown rice and fruit means that your kids will get all the nutrients they need to balance out their blood sugar levels.

It can be challenging to get our kids to get a variety of new vegetables, what are some of your tips?

When attempting to expose your kids to new, more nutrient-dense real foods, it’s a no-brainer that a dull, monochromatic spread of food is unlikely to entice their taste buds. We eat not only with our mouths, but first and foremost with our eyes, so presenting a visually appealing, colourful meal packed with new vegetables is a must. When it comes to packing school lunches your kids will enjoy, much of the battle will be in communication and variety. Like with all meals, the approach of ‘you’ll get what you’re given’ which many of us have experienced is a surefire way to discourage healthy eating. Another great way to get kids enjoying new veggies is to have them involved in the process of selecting and making their food. Right from picking the veggies out shopping, washing and prepping, right through to actually making the food.

To keep things simple you need to be organised with meal planning and cooking so you can spend more quality time with the kids and less time feeling overwhelmed about how to make them healthier. Schedule an hour a week to organise your meals and shopping list; putting in some clever prep will save you time and money in the long run. Include your kids in the planning so they can develop an appreciation and look forward to the meals. It’s a good idea to cook meals the whole family can enjoy. Why prepare a completely separate meal for your kids if they can get in on Mum and Dad’s food? Roast dinners, soups, and casseroles can be enjoyed by kids! Remember to make the most of a single ingredient. Getting to know how you can use a single food item for multiple meal ideas will save you large amounts of time and money. I like to batch cook a health granola for the whole family then this turns into supercharged breakfast bars and then the leftovers make yummy yoghurt pot trifles with berries. This is how you can do a healthy child’s diet simply, and avoid becoming overwhelmed with the challenging new feat; with these easy strategies it will feel a lot less daunting! Lee Holmes is a food nutritionist, certified holistic health coach, yoga teacher, health author and writer. For recipes and more visit www.superchargedfood.com

It can be overwhelming to think about all of the dos and don’ts of a healthy child’s diet - how do we keep it simple, approachable and usable for everyday life and avoid becoming overwhelmed?

hIIt me up mum We’re sure by now you’ve heard the word HIIT thrown around when the topic of fitness comes up. And not suprisingly! The popularity of high intensity interval training is on the rise. This type of training involves repeated bouts of high intensity effort followed by varied recovery times and can be done just about anywhere by just using your own bodyweight. We met with Melbourne HIIT expert Colette McShane (AKA The HIIT Mum), and here she has put together 10 reasons why bodyweight interval training is for perfect for busy mums. 1. You can do it anywhere! The park, the lounge room, your garden, on holiday, hotel room... anywhere and everywhere, and you really don’t need much space at all. 2. Space, as mentioned in number one. I have done effective training sessions on my own with just a few metres square of clear floor space when working around my little one’s toys and piles of washing! I’ve even done HIIT in hotel room bathrooms so as not to wake up the others. Having a bit more space is always awesome, but don’t let it stop you from a great workout! 3. You can always progress and take your training up a notch. Mastered the push ups on your knees? Head to your toes. From push ups on your toes, try some variations like tricep (narrow) push ups, wide to narrow push ups, and even jumping push ups. It’s the same with squats, start with air squats then move to jumps, and then explosive jumps. It’s amazing how quickly you will get to these progressions if you stay consistent. 4. The kids love it! Whether it’s kids at our classes working out next to mum or dad, or our girl at home when I’m doing a workout... they want to join in and they see exercise as being fun! It’s a great thing to instil in them from an early age. 5. It has muscle and cardio benefits. With bodyweight interval training, HIIT style, you are working your muscles nicely whilst you also get the cardio benefits. This means if your range is great, you will start to drop bodyfat more than you will muscle which can often happen if you are trying to lose weight.

6. Great fat loss. HIIT training has a huge impact on body composition. If you work nice and hard during a session and max out on that heart rate throughout the set, your body will head into EPOC (excess post-exercise oxygen consumption to get all scientific) which is also commonly known as ‘afterburn’ . This means your body will burn more calories even at complete rest! Winning! 7. You can do it at home or in a class. Being able to do bodyweight HIIT at home is awesome, but if you do make it to a group class, it’s a fab chance to stay accountable with a workout buddy you are arranging to catch up with there. 8. The internet! If you are looking for inspiration, you can google thousands of bodyweight interval training sessions and will find so many great workouts on Youtube. It’s also a chance to check your form if you are unsure about a move in your workout. 9. HIIT training has a HUGE impact on your run speed. So much so that every 6 weeks or so, we run free community time trials at The HIIT Factory to show our clients what happens when they do 3 quality HIIT sessions per week. You will even see a massive improvement if you don’t do any running at all. Never underestimate the power of sprinting on the spot. Keep the knees high, drive the arms and keep it fast! 10. Bodyweight training is a chance to get creative. Get your thinking cap on and create new workouts or variations of exercises. Providing they are safe, then there’s no right or wrong way to change things up and try something new! Creativity is a wonderful thing!

“We don’t use machines, we create them.”

“It’s more about the intensity than the duration. 30 minutes is perfect for a quality HIIT session.”

5 of my favourite bodyweight exercises My repertoire of bodyweight training is massive, for example, at The HIIT factory we do burpees 20- 30 different ways! We love to spice things up and keep the body guessing. A great starting point for you to build into your HIIT workouts is 5 of the best bodyweight exercises, and here’s why they are awesome...

1. Push ups

Push ups are a great way to sculpt some strong shoulders, arms, chest and core. They are as traditional as you get and they aren’t going anywhere. Push ups are awesome! There are so many variations, but start on knees, to toes and then try adding in some of the push up progressions.

2. Squats or Squat Jumps

Start off with squats, progress to squat jumps when you are ready for higher impact. Going for the squat jump option means big ballistic power and will send you into afterburn easily! Oh - and they will also give you toned legs!

3. Burpees

The burpee is my favourite bodyweight exercise and the one everyone loves to hate. It’s 100% a full body exercise and will work every muscle group. You will learn to love burpees when you reap the rewards from building them into your sessions.

4. Mountain Climbers or Squat Thrusts

If you want a super strong core, squat thrust and mountain climbers (and burpees!) are up there as some of the best exercises you can do. Far more effective than a crunch or sit up, and they will also keep the blood pumping and intensity high. You can start with stepping out mountain climbers and work up to full squat thrusts from there!

5. Sprinting on the spot

Keep the knees high, really drive those arms, keep your shoulders back and turn those legs over as quick as you can! Sprinting on the spot gives you a great chance to max out on your heart rate and will have a great impact on improving your running, even when you don’t leave the house! www.thehiitfactory.com.au Check out the new HIIT Factory at 388 Mansfield Street, Thornbury.

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flexible benefits Forging a career in the fitness industry. Australia’s fitness industry is booming, and savvy mums are turning their passion for health and wellness into careers that afford them the flexibility to work on their own terms while raising a family, writes Melanie Katz.

“It gives me the time to be a mum, help my kids with their homework, prepare dinner and tuck them into bed. There are just so many different ways you can be flexible.”

In a survey conducted by jobs website FlexCareers earlier this year, almost half of all working mothers surveyed said that a flexible work arrangement was the most important factor in their career choice, while only 11 per cent of working mothers felt they had an ideal work arrangement.

One of the greatest things about having a professional fitness qualification under your belt is the number of options it gives you. With a Certificate III and IV in Fitness, you could choose to train clients at your own home, travel to your clients’ homes, train a group of mums in your local park, or work in a fitness centre.

Enter Australia’s fitness industry. With the nation’s demand for personal trainers growing by a healthy nine per cent each year, mums are swapping power dressing for power presses and flexing their business acumen in this burgeoning sector.

Finding flexibility

Kerry Melbourne, Fernwood Cheltenham’s Club Manager and mum of three, found personal training gave her the flexibility she needed to tackle raising a family alone head on. “It’s just such a fantastic career for mums,” enthuses the ever-energetic Kerry. “Being a PT, you’re basically running your own business and choosing your own hours.” Kerry books clients between 6 and 7.30am before heading home to get the kids ready for school. She heads back into the gym after school drop-off to see her daytime clients between 9.30am and 3pm, before heading home to do the school pick up. 16

Having options

Although now in a happy relationship, Kerry says her personal training qualification was particularly useful while she was a single mum. “Before I worked at Fernwood I set up my garage with a Pilates reformer bed and all the basics for a gym so I could train clients at home. So at 6am, while the kids would still be snoozing in bed, I’d already be up training my morning clients at home. And after school, while they were watching telly, I’d be able to train my evening clients.”

Studying while mothering While being a mum is a full time job in itself, there’s a growing number of women using mothering’s moments of downtime to pursue a career in fitness. “I’d say three-quarters of our student base are mothers.” says Annelise Worn, mother of two and Training Manager at Fernwood Learning, Fernwood Fitness’s Registered Training Organisation. “It’s such a great career path for mums because there are so many mothers seeking the services of a personal trainer. Women love chatting, and having that common ground with your clients builds rapport straight away. We often find our mum trainers build really successful businesses because they already know a huge number of women they can offer their services too,” Worn says. Mum of two Donna Ramos is completing her Certificate III and IV in Fitness with Fernwood Learning. After she tucks her kids into bed, Ramos powers up her laptop and squeezes in a few hours of study for the night. She’s hoping once she completes the course, she’ll be able to leave her part-time job altogether to pursue a more rewarding career in fitness. “The best thing about studying online is the flexibility it gives you to balance your study with having a family and working,” says Ramos. She says the trainers at Fernwood Learning have made studying online really easy too. “If I ever have a question, they’ll get back to me within a day or so. And the online platform is simple and easy to navigate.”

Staying healthy and fit on the job One of the biggest perks to working as a fitness trainer is that there’s no need to squeeze a gym session into your day: your workout is your work! Being active in your day job frees up time to spend with your little ones and allows you to pocket the cash you would usually spend on a gym membership. But beyond the gym fee savings and extra family time a career in fitness buys you, one of the more rewarding aspects of working in the fitness industry is the healthy message you’re sending to your children. It might not always feel like it, but you are one of the greatest role models your children will ever have. During their early years, kids learn routines and habits that stick with them for the rest of their lives. The home environment is often cited as the most significant contributing factor in any child’s life – including their weight problems. So setting a good example right from the start paves a healthy path for your children. And for Kerry Melbourne, it’s not just her three kids who are benefiting from her career choice. “I get such a buzz from helping others. Plus it keeps me on track with my own healthy habits as well… there couldn’t be a better way to live!” So mums, it’s never too late to change your career path. Fernwood Learning offers nationallyaccredited Certificate III and Certificate IV courses in fitness, delivered online, so you can study anytime, anywhere. Find out more at fernwoodfitness.com.au/fitnesspersonal-training-courses/

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1. Inside the Brick This social enterprise was founded by Rob Deakin a life-long LEGO fan who has studied the use of construction play as a powerful way to bring people together and particularly to help children at risk. It offers LEGO parties, ‘Brick Club’, a retail outlet, ‘Maker Space’, educational workshops, a School Holiday Programme and even covers popular interests such as Minecraft, Robotics, 3D Printing, and Coding. Also check out their popular LEGO Fan Expos that travel around the country! 70 Station Street. insidethebrick.com 2. Flour and Salt

Filling a void for family- friendly dinner options in the area is this newish restaurant, brought to you by the owners of Fifteen Pounds. Especially dedicated to lovers of great pizza and pasta. Their Porcini mushroom and Truffle oil pizza looks to die for! Open 6 days (except Mondays) from 5pm. 72 Station Street. flourandsalt.com.au

3. Wrapped in It Celebrating 20 years in Fairfield this year is this lovely shop heaving with treasures! Perfect for those looking for a gift for a baby shower, newborn, christening, a birthday or Easter. Owner Rosalie was once Australia’s leading professional gift wrapping expert and has trained Myer and David Jones staff in this art all around the country. A gift from here will be wrapped beautifully with plenty of love! 82 Station Street. 9482 1771 4. Fairfield Books

This inviting shop is a general bookshop but with a particular focus on children’s books. They also sell a limited range of toys and puzzles. They offer a special quarterly email newsletter for children, in addition to their adult version, with latest book reviews and the occasional special offer. 117A Station Street fairfieldbooksonstation.wordpress.com

5. Fairfield Library Check out the website for the latest times for “Shake, Rattle and Rhyme” for 0–2 years and Pre-school Storytime for 2-5 years. With the school holidays not far off there is a diverse program for the 5-12 years that includes children’s theatre, Author talks, “Sponge Club’, Workshops, Storytelling and competitions. 121 Station Street Fairfield. darebinlibraries.com.au 6. Fox in Sox Kids This gorgeous shop is THE place to share and discover cool stuff for kids! It features many popular brands and has a range of clothing for boys, girls, babies, as well as shoes, toys, accessories, sleepwear and even an all organic range. Their interior furniture ranges from cots and change tables through to wall art and lighting. Perfect for gifts, and they also offer online shopping. 121A Station Street. foxinsoxkids.com.au 20

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what’s your style? Exploring different types of yoga.

How many times have you heard people say how amazing yoga is? Yoga improves flexibility, strength, balance and wellbeing. But where do you start if you don’t know your Downward Dog from your Child’s Pose? Are you searching for a class but overwhelmed by the variations on offer? Which are hot and which are not? Are you looking for something vigorous, or do you need something more restorative? Below is a brief summary of the most common styles to get you started.

Hatha

Hatha yoga is a generic term that refers to all forms of yoga that teach asana (postures). Expect a gentle, basic yoga class with little or no flow between poses, perfect for beginners and experienced yogis alike. Hatha classes are a great place to learn the basics of yoga asana and alignment and you should leave the class feeling stretched, strengthened and more relaxed.

Vinyasa or Flow

Vinyasa is the Sanskrit word for flow. Classes are known for their dynamic, flowing movement and choreographed transitions. No two classes are the same and intensity can vary from gentle to extreme, catering to all levels of experience and ability. Classes may be listed as Slow Flow, Power Flow or Gentle Flow. If you get bored with a repetitive practice and love to get physical then vinyasa may just be the one for you.

Ashtanga

Commonly called Power yoga, Ashtanga requires constant movement and is physically demanding. It follows a set series of poses and transitions with the teacher wandering around assisting or correcting individual students. Many vinyasa styles of yoga have their origins in Ashtanga. It is a more vigorous style of yoga and probably not the first class to try if you’re starting out.

Bikram

If you like to sweat then Bikram is for you. The room is heated to 40 degrees and the class follows a set format consisting of two breathing exercises and 26 poses designed to encompass all of the components of fitness – muscular strength, endurance, cardio strength and flexibility. Good for gym junkies.

Hot Yoga

Hot yoga differs from Bikram yoga. Firstly the room is heated to somewhere between 28 and 32 degrees and this practice is not confined to the limited, ordered postures of Bikram. Instead, classes usually take on a similar format to vinyasa flow classes. You will get sweaty so bring a towel to both Bikram and Hot Yoga classes and hydrate well before and after class.

Iyengar

Iyengar yoga is a meticulous style of yoga focused on proper alignment in the poses. An Iyengar studio stocks a great array of yoga props – blankets, blocks, straps, bolsters, chairs, bars and a rope wall – to help students find that correct alignment. This is not a cardio class but you will be amazed at how physically and mentally challenging it can be. All levels of experience and ability are catered for including those with injuries or chronic conditions.

A weekly practice is good but if you really want to see changes and increased flexibility, strength and well being, two classes a week is ideal. Find what works for you and stick with it. The benefits, both physically and mentally, truly are life changing. 22

Kundalini

Kundalini refers to the energy of the root chakra, which surrounds the base of the spine. The principle behind Kundalini yoga is that in freeing up this area, students can unleash the unlimited potential that lies within that energy center. Kundalini yoga is a unique and vigorous combination of postures, breathing, chanting and meditation designed to uplift the spirit.

Calligraphy

Calligraphy yoga is a modern practice that combines the ancient principles of Qi Gong, Tai Chi and yoga to enhance the flow of energy (Qi) within. The practice is strengthening, grounding and relaxing at the same time. Movements are natural and intuitive, performed without tension or strain. This makes the practice accessible to all ages and fitness levels. Participants enjoy moving naturally without the need to assume a certain shape or posture.

Restorative

Restorative yoga uses blankets, bolsters and blocks to prop students into passive poses so the body can experience the pose without exerting too much energy. Restorative yoga will leave you feeling rejuvenated and peaceful. Ideal for the elderly and those with injuries or chronic medical conditions.

Yin

Yin, similar to restorative, uses props to support you in stretching poses, however the poses are held for 3â&#x20AC;&#x201C;5 minutes. While Yang styles of yoga like Astanga and Vinyasa work to strengthen and stretch muscles, Yin works to stretch and stimulate the fascia or connective tissues of the body. If you feel like you need some healing and serious stretching then yin is the one. Classes are suitable for all levels. A Yin practice brings balance to our modern 24/7 yang lifestyles.

MAMA of the month Energetic Northside mama Rhiannon Colarossi is the Founder of The Wellbeing Web, a space dedicated to mums to gain some ‘me time’; especially aimed at those who are sleep deprived or lacking in energy. Previously a primary school teacher, but now a certified life and wellbeing coach, plus a mum to two young children, Rhiannon lives and breathes her own advice.

The mission is of The Wellbeing Web is to empower, engage and inspire Mums to take care of their wellbeing, in small and practical ways every day. Rhiannon firmly believes that children thrive when their role models are looking after themselves. Her business focuses on a holistic approach which includes 5 dimensions; Physical, Social, Mental, Emotional and Spiritual. Rhiannon usually shares her simple practical tips via workshop events, her blog and personal coaching, but today she has a few helpful words for us.

How did your business idea for The Wellbeing Web come about? My idea came about after years of working as a primary school teacher. I basically noticed how busy and rushing about many of the mums frequently seemed to be, but I probably didn’t fully understand the impact of this until after I had my own children. There seemed to be a direct correlation between the mum’s wellbeing and the child’s happiness and learning.

How did you launch the business? I first officially launched the business with an event in February 2013 at the Christina Re Tearooms in Collingwood. I was extremely lucky to have a wonderful and very inspiring woman by the name of Julie Parker as one of my first speakers. I immediately felt that she aligned with my business values. (She now runs the Beautiful You Coaching Academy). Initially my business was more targeted at women and it was a bit later down the track that I focused more on mums.

My philosophy became “When mums nurture their wellbeing they create a beautiful ripple effect...positively affecting all those around them...especially their children”. (Rhiannon Colarossi)

What have been your ‘highlights’ so far? I am so lucky that there has been quite a few! I have had the opportunity to travel around Australia and speak at events, and also to be a contributor to Inspired Coach Magazine. Recently I was nominated for two awards through the Beautiful You Coaching Academy. One is an ‘International Coaching Award’ for my Mums Wellbeing Workshop series, and the other as a ‘Shine award’ Finalist given to a coach who consistently shows heart, commitment and authentic effort in serving their clients and building their business. One of my greatest highlights is definitely the incredible connections that I have made with some very inspiring women.

How do you juggle being a mum and running a business? I have kinder and school now and I certainly maximise my child free time by planning what I will do beforehand. It is easy to waste time and scour social media. I also have one day of occasional care which I use to see my clients. Sometimes I will also work at night. My husband is a great support, as was my mum in the early days. I believe it is also very important to me to schedule in rest during this time and not jam-pack too much into each day. Firstly I schedule in the important things and this then allows me to say yes to fun opportunities that arise. It also provides time to manage unexpected challenges with more ease.

What advice do you have for other mums starting a business? Clarity is key! Being clear on my purpose has helped me to stay focused on what is most important and I’m less likely to be distracted by things that are not in alignment with my mission. You also really need to look after yourself otherwise it is very likely that you will burn out. Give yourself 5 mins a day - you can’t afford to not have the time. Finally, allow yourself to build the business slowly, especially when the children are very young. Even just one little thing a day; writing an email is progress on some days!

Do you have some wellbeing tips to share today? For mums, everyday forgiveness and selfkindness is essential. Giving ourselves a break helps to nurture and maintain our everyday wellbeing. We all do so much and need to focus on the things we have done well. In my coaching sessions I break this down further into more detail.

Can you share one of your favourite inspiring quotes with us? “The more focussed you are on time (past and present) the more you miss the now, the most precious thing there is.” Eckhart Tolle

Check out The Wellbeing Web at wellbeingweb.com.au

mama can Cook! Chocolate popsicles Ingredients: (makes 4)

Method:

2 bananas 65 g (1/4 cup) nut butter

Whizz all the ingredients in a food processor to combine.

60 ml (1/4 cup) additive-free coconut milk or coconut water

Pour into the ice block moulds and add the sticks, then freeze until set.

2 tablespoons cacao powder 1 teaspoon alcohol-free vanilla extract 1/4 teaspoon stevia powder or your sweetener of choice 4 iceblock (popsicle/ice lolly) moulds and sticks

Cucumber sailing boats Ingredients: (serves 2) 2 small Lebanese (short) cucumbers 260 g (914 oz/1 cup) plain full-fat yoghurt 6 drops liquid stevia or 2 teaspoons your sweetener of choice pinch of Celtic sea salt 1 tablespoon chopped dill 1 red capsicum (pepper), seeded toothpicks, for decorating Method: Cut the cucumbers in half lengthways and scoop out the seeds. Combine the yoghurt, stevia, salt and dill in a bowl. Spoon into the hollowed-out cucumbers. Cut triangles for sails out of the capsicum. Skewer each sail with a toothpick and stick the other end in the cucumber. Supercharged tip: This is a great snack to let the kids make on their own – with parental supervision. Health tip: Cucumbers are mostly water, so they’re a great way to keep the body hydrated. They’re also a good source of B vitamins, so they’ll give your child a little energy boost.

Recipes and Images from Supercharged Food for Kids by Lee Holmes (Murdoch Books).

how to guide... Run your own business and take maternity leave For many working mums, taking an extended break for maternity leave is often considered a luxury. Whether it’s the possibility of missing out on career opportunities, needing to pay the bills or just needing adult conversation, there are many reasons we head back to work earlier than we might have planned. And if you’re a mum who runs your own business, there’s even more complexities that might mean needing to head back to work earlier – managing staff, ensuring continuity for clients, or maintaining your profile and position in the market.

Anna Pino, Director of Natural Harmony Traditional Chinese Medicine recently returned to work after taking maternity leave for six months. “Know your numbers and be conscious of your expenses. Before you go on leave make changes that are going to help reduce the pressure of any unnecessary expenses,” says Pino. “How many clients does the business need a week to cover your overheads? Are you planning to take a wage while you are away? Plan for the worst case scenario, then you know exactly what you need to do if you fall short.”

As a business owner and sole trader - and soon to be mum of two – the logistics of taking time out from my business for maternity leave is top of mind and rapidly approaching. How can you successfully manage time away from your business? Outsource to contractors, take on permanent staff, refer within your networks or just say no?

Ask for help

We spoke to some local mums that own businesses to get their tips for managing a business while on maternity leave:

Get organised and plan ahead Establishing good processes and planning ahead is the key. Contingency planning is critical not only for mums taking maternity leave, but for anyone needing to be away from their business – planned or otherwise – sick children, family emergencies or a well-deserved holiday. “Plan before you are pregnant,” says Ebony Hamilton, Myotherapist and Founder of Untangled Living. “If you are thinking of having kids, it should be in your business plan! This helps to get your head around it and understand the impact on your business.”

Whether it’s taking on new staff, outsourcing tasks or organising a cleaner at home, there’s no need to try to be superhuman. “Don’t be afraid to say no or to ask for help,” says Tania Morgan, Founder of Yum Yoga who is expecting her first child in May. “Make sure that contractors are the right fit. If you’re not there personally, then they are the ones representing your brand. I held out to get the right people and couldn’t be happier.” “I outsourced emails and dry cleaning for business to my husband, bless him!”, says Pino. “Cleaning was outsourced, I ordered terrariums instead of fresh flowers and had a virtual reception in place. I also had our intern help with social media.”

“Whether it’s taking on new staff, outsourcing tasks or organising a cleaner at home, there’s no need to try to be superhuman.”

Communicate your plans with your staff Ensuring your staff are aware of your plans can minimise stress when you’re on leave from your business. With a team of 12 Dr Melanie Hill, Principal Veterinarian and Founder of Swan Street Vet understands the importance of keeping staff informed. “I didn’t have a straightforward pregnancy and needed to finish work much earlier than I’d planned. We’re a small team and work very closely together, so they knew the physical restrictions that I had. I hired a practice manager to ensure the business continued to run smoothly and was able to make any decisions in my absence. It provided a good structure for my staff and helped to reduce the impact of me not being there each day, even before my baby arrived”.

Enjoy your baby! “They grow up so fast” – a well used phrase, but only because it’s true! As much as your business can be considered your ‘other baby’, the charms of a newborn are something to enjoy and experience for as long as you can. “Whatever your business may be, the magic of becoming a mum is a million times better - make sure you give yourself the time to experience it,” says Pino. “It’s ok if you want to do some work on maternity leave, because at the end of the day you love what you do too. The world is not black and white, so do what works for you and your family.” By Kate O’Mealley Kate is the founder of Oh My Word!, a copywriting and editing business in Melbourne’s inner west. Kate is the mum of a busy toddler and expecting her second child in August. Follow Oh My Word on Facebook and Instagram @ohmywordau 29

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Bedwetting – will my child GRow out of this? If you are tired of washing and drying bedsheets from constant wetting, you are not alone. Bedwetting is common in young children. Most children become dry at night between the ages of 3 and 5. But 20% of five year olds still wet the bed at night. Most of these children will stop wetting in early primary school, but 1% will continue into their teens. Children do not wet the bed on purpose; it is not under their control. Getting angry or upset with them or offering rewards for dry nights will not help. The best way to deal with bed-wetting in young children is to give lots of reassurance that bedwetting is normal and common and they will grow out of it. Talking about an adult in their life who was also a bed-wetter usually puts children at ease and helps them feel less alone. Reading books can also help. Some good ones are Dippy’s sleepover by Jane Clarke, Sammy the Elephant and Mr Carmel by Joyce Mills and David’s Secret Soccer Goals by Caroline Devine.

Restricting sugary or caffeinated drinks can also help. Bedwetting, known in medical terms as nocturnal enuresis, tends to run in families. There are different causes. It may simply be that the brain has not learnt to make the connection between the feeling of a full bladder and needing to void. It may be that the child has not yet started to produce the antidiuretic hormone (ADH). ADH concentrates the urine overnight so our bladders don’t become so full. It’s also possible that children who are deep sleepers simply don’t wake up to go to the toilet. Urinary tract infections, constipation and other health conditions may also cause bed-wetting. Before starting any treatment it is essential to have a health check to make sure there are no other medical reasons for the wetting. Wearing night-nappies makes bedwetting more manageable for everyone, but may also extend the bedwetting as it takes away the discomfort of waking up in a cold, wet bed. Likewise,

restricting fluids at night may reduce wetting, but fails to teach your child to deal with a full bladder (and could lead to dehydration). Some children will have a period of dryness, and begin to wet the bed again later on. Often, these episodes are triggered by a stressful event in their life such as parents separating, starting kindergarten or moving home. Most children will stop wetting again when the stress levels reduce.

Tips for dealing with wet sheets: • Making the bed twice – mattress protector, sheet and again, mattress protector and sheet – makes it easier to handle wet accidents at night, as the first layer can be peeled off and the bed is made, ready to go back to sleep. • Use a bed-wetting sheet. These are 1x1 m absorbent sheets that sit on the bed over the child’s sheet.

Tips for encouraging dry nights • Give your child lots of reassurance that it won’t last forever. • For children over 6 years, do bed-checks for a week and work out about what time of night your child is wetting. If you find a regular pattern you can then wake up your child half an hour earlier than the estimated time. Take your child to the toilet, but make sure your child is fully awake to void in the toilet. • Have a reward system for remembering to go to the toilet before bed. • Get older children to take ownership of their wetting by asking them to remove their wet sheets and take them to the laundry. Explain to your child that this is not a punishment; it is about taking responsibility for their issue.

From age six, many children become selfconscious about bed-wetting, particularly when going on sleepovers or school camps. If your child starts to show signs of distress, seek professional help. Doctors sometimes recommend a synthetic DHA medication to help children stay dry. This can be helpful short-term, such as when your child is going on school camp, but is not recommended long-term as it does not teach your child how to stop the bedwetting. If you are going to try this make sure you do so weeks before the event. It does not work for all children. For children over 6 years of age, the most effective treatment is the Bell and Pad alarm. This consists of a mat with small electrodes placed under the child on the bed. The electrodes are very sensitive to moisture and set off a high-pitched alarm at the first urine drop. This wakes the child up immediately and teaches them to wake up and go to the toilet instead. Within 6 to 10 weeks of this treatment 80% of children become dry. Some children will start to wet again within 6 months, but a quick response with another stint of the bell and pad tends to deal with this.

Where to get help There are specialised clinics for enuresis in both the private and public sectors. Specialists can include continence nurses, psychologists or paediatricians. The first point of call is your GP. By Marisa Baschuk, Psychologist www.movingmindsets.com.au

Males, Nutrition & When we think of men and fertility, it’s something we don’t really pay a lot of attention too. Infertility can be just as much as a man’s issue as a woman’s. Up to 40 percent of fertility can be traced to men, which is a big statistic. Nutrition has a direct impact on sperm potency and motility. Research shows that poor eating habits and regular consumption of alcohol, for instance, can lower the quality and quantity of sperm, making conception more difficult. Eating healthily will not only boost your sperm quality and quantity it will also help increases your chances of conceiving a healthy child. According to Chinese medicine theory, reproductive health is the result of your body being in correct balance. Stress, poor lifestyle, inadequate diet and other factors can disturb natural balance. This results in poor health including impaired semen quality and quantity. It takes 70 days for your body to create and mature sperm. A healthy diet and lifestyle can increase sperm production, increase the percentage of healthy sperm, and improve sperm movement.

The following diet and lifestyle habits will help with male infertility: • Losing excess weight – weight loss can increase testosterone, energy and vitality. • Eating a well balanced anti-inflammatory fertility diet to ensures maximum intake of minerals. • Choosing organic foods and chemical free personal hygiene and cleaning products. • Eliminating caffeine and alcohol • Eating foods high in natural health fats and nutrient dense to help promote male fertility.

Take good quality supplements. Several studies show that even short-term zinc deficiencies can reduce semen volume and testosterone levels. Other studies suggest that men with low levels of folate – the same one women need to reduce the baby’s risk for neural tube birth defects – have lower sperm counts. Calcium and Vitamin D play a role as well. The addition of essential fatty acids and Coenzyme Q10 will help with energy production, blood flow and control inflammation that can interfere with sperm motility. L-Carnitine this amino acid is a necessary nutrient for sperm cells to function normally. In studies – supplementing with L-Carnitine helps to normalize sperm motility in men with low sperm quality. Regardless of the source of infertility, it is important for both partners to support each other in the fertility process. The fertility diet is a healthy diet that supports energy, vitality, longevity, health promotion and disease prevention.

Up to 40% of fertility can be traced to men

Fertility

By Amanda Waaldyk Angea Acupuncture & Yoga, Prahran www.angea.com.au

2 Month Treatment Plan: Diet & Lifestyle modifications • Primarily paleolithic dietary principles, weight training, and work/play balance is discussed. • The paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a modern nutritional plan based on the presumed ancient diet of wild plants and animals that various hominid species habitually consumed during the Paleolithic era—a period of about 2.5 million years duration that ended around 10,000 years ago with the development of agriculture. In common usage, such terms as the “Paleolithic diet” also refer to the actual ancestral human diet.[1][2] Centered on commonly available modern foods, the “contemporary” Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, vegetables, fruit, roots, and nuts, and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils. • Handful of brazil nuts (source of selenium) • Handful of pumpkin seeds (source of zinc) • Bananas- bromelien increases sex drive • Asparagus- increases sperm count • Dark chocolate- powerful amino acid • Walnuts- omgea 3’s • Goji berries- high antioxidant

Supplementation • Omega 3 fatty acid (Fish oil) • Co Q10 • Create the Essence • Paternal Plus • Zinc supplement

Lah-dee-dah! Lah-Lah’s Adventures introduces children to an animated musical world with live-action characters including Lah-Lah in her brightly coloured candy-cane stockings, Buzz the Band Leader, Tom Tom, Mr Saxophone and Squeezy Sneezy as the five member band. From TV shows on ABC Kids, CBeebies, and the Seven Network to sell-out live concerts, Lah-Lah’s Big Live Band continue to delight audiences across Australia and always get the whole family up singing and dancing. Lah-Lah and her Big Live Band are touring Victoria early April and Tina Harris (aka LahLah) took time out of her busy rehearsal schedule to tell MamaMag a bit about the band and being a mum on tour! Tell us a quick bit about Lah-Lah’s Big Live Band for any mamas who aren’t familiar with you. Lah-Lah is all about introducing kids to music and musical instruments. We have a beautiful show on ABC Kids called Lah-Lah’s Adventures and we tour with our live show all around Australia. We have Squeezy Sneezy on piano accordion, he loves to smell things but they always make him sneeze, Mister Saxophone whose favourite game is hiding and wholoves to play hide and seek in the audience, Tom Tom on drums, he loves to tinker and make new things out of old things, Buzz the Band Leader who plays Lola the dancing double bass and of course the ever loveable Lah-Lah. When did your love of music first start? What were you doing before this? I think I’ve always had a love of music. In real life I’m married to Mark who plays Buzz. We met at the Sydney Conservatorium when we were both studying. Before Lah-Lah I sang with Opera Australia for many years and then opened an early childhood music school.

When did you first come up with the idea of Lah-Lah and the big live band, and did you always want to be a children’s entertainer? After my two girls were born I was looking for something different. That’s the wonderful thing about becoming a mum and I think many mums experience this, it’s kind of like life’s priorities change and my focus was really on the girls and everything kid related. Opening the music school was one of the best decisions I made. I started with just 1 class and it was so popular that in 6 months there were 4 schools, crazy times. At the end of every term I would get Mark to bring the double bass in and we would do a little show for the families. One of them said, you guys are great, you should do a show and that’s how the idea was born. So becoming a children’s performing was I guess a very happy by product of becoming a mum! How did the band get together? Mark and I asked a number of our friends who he played with in other groups to come and record our first CD and then we crazily self produced our first show at The Seymour Centre in Sydney. I think the most interesting journey has been for the boys in the band, before LahLah they played their instruments on stage professionally but now they wear costumes, act and dance. I have to say rehearsals are still hilarious fun. Tell us what parents should expect at a Lah-Lah concert. A Lah-Lah concert is like no other kids show you’ve seen. All the music is live. Parents often comment after a show how exciting it was, just like a grown up concert. I think that is because the music is alive. The band improvises every solo so no two shows are musically the same. There’s dancing singing, lots of audience participation and after every show all the musicians on stage come down into the audience and we invite families to bring their little ones up to tour and play the instruments.

Do you have any advice for kids who have a passion for music and drama? Oh yes, just follow your dreams. As I explain to my kids, music is such an important part of every child’s education and studies have shows that playing a musical instrument helps with other subjects. Drama is wonderful for confidence and public speaking. It doesn’t mean you have to do it for a career but it’s something that will help you in everything you do in later life and best of all it’s fun! How old are your own children? Mark and I have two girls; Lily is almost 13 and Emily (Squirt) is 10. What’s it like being a mum on the road touring Australia? It’s actually a lot of fun. We generally tour in school holidays because this means we can bring the girls on the road with us. The girls are great. Lily helps out and Emily tends to play cubby houses under tables or last tour she made herself into a human box cutting holes in one of the tambourine big boxes and sticking her arms and legs out. I usually put these pics

up on the Facebook page so everyone can see how crazy our family life is. Do you ever take the kids with you? As much as we can. What is your funniest parenting story? Oh goodness, well I have the disaster pool story. You know the one where your toddler has been to two birthday parties on the same day and eaten a whole lot of things they wouldn’t normally eat? Well what can I say; they needed to drain the pool after our visit that afternoon. I was so embarrassed we didn’t go back to that pool for 6 months! That’s the wondering thing about being a mum, if you survive parenthood you really can survive anything! You can join Lah-Lah’s adventures on tour April 4 at Clocktower Centre, Moonee Ponds, April 6 at Wyndham Cultural Centre, Werribee and April 8 at Darebin Arts Centre Preston.

turn the page I am Doodle Cat. Written by Kat Patrick. Illustrated by Lauren Marriott Doodle Cat is a humorous character that pre-schoolers will adore. In simple language, with bright, fun illustrations, Doodle Cat describes the many things that he loves. The list includes trees, friends, math and farts. At the back of the book he tells us more about some loves, such as fractals and stars, which makes it perfect for further discussion with older kids. This is an absolute delight for children aged 2-5. Rockhopping by Trace Balla. A companion title to the 2015 Readings Children’s Prize winner, Rivertime, Rockhopping is a beautiful graphic novel for readers aged five and up. In Rivertime, 10 year-old Clancy and his Uncle Egg travelled in a canoe down the Glenelg River. Clancy now wants to hike to the source of the river in the Grampians. Along the journey the hikers encounter different types of native flora and fauna, lose a backpack, swim in a pond, and camp in a cave. The drawings are exquisite and the story encourages children to explore nature. Hello! Illustrated by Tony Flowers. This illustrated book gives young readers the opportunity to learn language and culture from twelve different Australian kids. We learn to say Hello, Goodbye, numbers up to 5 or 10 and what foods, dances or musical instruments are culturally significant for each. There are three indigenous languages represented, along with the nine most common languages spoken in Australia after English, including Italian, Greek and Mandarin. Suitable for children aged between 4 and 9. The Whisper. Written and Illustrated by Pamela Zagarenski. A little girl’s teacher lends her a beautiful book. When she opens it she is completely enthralled by the characters within - lions, bears, rabbits, kings and princesses - but there are no words. A whisper on the wind invites her to make up her own stories to match the pictures. The little girl writes down the beginning of each story but then leaves it open at a crucial moment for the reader to continue. This is an imaginative adventure for kids aged 4-8.

This month’s reviews are by Angela Crocombe, Children’s Book Buyer, Readings Carlton Readings is an independent retailer of books, music and film, with five shops operating in Melbourne at St Kilda, Malvern, Carlton, Hawthorn and State Library of Victoria. Drop in for Story Time, every Friday, from 10am to 10.30am. For children aged 2 – 5 years old. Free event, no need to book. To find out more please call us on (03) 9347 6633. Sign up to their enews at readings.com.au to keep in the loop of their children’s events and story time. Readings Carlton: 309 Lygon St, Carlton 38

Parklife ROYAL PARK NATURE PLAYGROUND Gatehouse St (adjacent to Royal Children’s Hospital) Parkville. ‘PURE HAPPINESS’ could easily describe this relatively new adventure lover’s playground, ideally situated next to the new Royal Children’s Hospital. The playground has been crafted with natural materials and vegetation. Its design reflects the traditional owners of the land with the story of the seven Wurundjeri seasons of Melbourne; interaction between changes in season, plants, animals and people. (From 1963 to 2011 this site housed the original Royal Children’s Hospital.) Especially great for the littlies are a couple of sand play areas, small slides and traditional

swings, as well as a nest swing. Older kids will love the climbing ropes, rock stairs, a bigger slide and the fun of the grassy green hill to roll down (the city sky line makes a pretty backdrop). Garden paths, tunnels and bridges also make for adventurous exploring. There is a BBQ and lots of space to enjoy a picnic. An absolute highlight in this playground is the special water play facilities. I certainly had howls of protests when suggesting it was home time! Note: Be prepared with a change of clothes/ towel, paid parking, and a walk to toilets (and ice cream shop) at the nearby hospital. Pack lots of water and sunscreen as there is no shade at present.

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Age: Postcode: 41

pre school and Kindergarten is an emotive, even evocative subject. When I recollect my kinder experience I get a mental image of a sunlit bathroom tiled with brightly coloured tiles; I remember that the picture over my hook was of a red, yellow and blue umbrella, and now that my kids are at kinder I furtively squish their play doh and smell the satisfying aroma of dried paint on crackling butchers paper. These vivid recollections come as no surprise to Dee Millar, who heads the pre school where my three year old daughter attends for five precious hours (for her and for me) each week. “Somewhere along our evolutionary path we’ve omitted the full sensory approach to learning as we get older; but we see our three and four year olds using all of their brains to explore their world at kinder, and this is something we celebrate and encourage. It guides our whole program,” she said. In preparation for starting school we’d like our children to develop the best possible levels of confidence, resilience, curiosity and an eagerness to learn and try, respectful and positive relationships with teachers and other kids; delivered in a safe and stimulating environment. If they’re happy we’re happy!

How is 2017 shaping up? While it would be nice to consider your child’s pre school needs in isolation this is not an option. Tied to your decision making process will be factors such as any plans to return to paid employment, or substantial changes in the hours yourself or a partner are working. Are there other siblings with care needs to consider? Are you pregnant or planning to expand the family next year? What support do you have from grandparents, nannies or au pairs for drop offs and pick ups, and what can you put in place? Planning a child’s precious pre school years can be bewildering and even stressful exercise for parents but it shouldn’t be; what you decide is the right thing for your family. 42

Pre School in Victoria Kindergarten for three year old children is not funded by state or federal governments and is therefore not compulsory; however many community and private kindergartens offer a sessional kindergarten program for three year olds. The Victorian State Government provides funding for four year old children to attend 15 hours of kindergarten during the year before commencing school. How different kindergartens and long day care centres with funded kinder programs timetable that 15 hours is intrinsically important to parents. Most community and private kindergartens offer their 15 hours in two longer day formats (suiting those that may work on those days) or as shorter, variable formats for children who respond better to the social and learning opportunities of kinder by attending more often but over fewer hours. Many kindergartens now offer a choice of both long or shorter sessional programs, while long day care centres offer a combination of long day care and funded or unfunded kindergarten program.

What are the differences between kinder programs at long day care centres and sessional community kindergartens? If your child already has a place at a long day care centre then there are obvious advantages of accessing its funded kinder program. Your child is already familiar with the centre, the teachers and the other kids, and it’s convenient location to your work. Its common for a kinder room of three to five year olds to be together in long day care, with skilled early childhood teachers planning a program that caters to the specific needs, interests and abilities of the individual children in the group. Kindergartens tend to offer separate three and four year old group sessions, run to a set timetable and

you planned activity program. It provides a sessional rather than rotational learning environment, whereby it can run a theme or activity without having to start again or repeat the same session. Sessional kindergarten fees are term based and cost less than long day care fees by a clear margin, but perhaps are not as cost effective if parents have to factor in before or after care and holiday care arrangements. Many working families elect to do a combination: two days of long day sessional kinder at a private or community kindergarten or ELC which is a feeder to their selected primary school, in conjunction with days at their long day care centre. It is important to remember that only one facility can claim DEECD funding in any given year for four year old kindergarten; if two centres claim for the one child this is seen as double dipping and illegal. Most long day care centres and kindergartens stipulate that where places are in demand priority for enrolment will be given to those children for whom it will be their funded program, and require written confirmation of your selected funded four year old provider. Explore what other government rebates and supports might be available to your family for long day care needs over and above the sessional kindergarten hours. Most long day care centres try to accommodate the needs of existing families over new members, so with a bit of research and negotiation you may be able to set out a timetable that works best for your family. State Government site detailing why kindergarten and tips for choosing a kindergarten: http://www.education.vic.gov. au/childhood/parents/kindergarten By Frances Hoy

living with cf Did you know that one in 25 of us are healthy and unaware carriers of the gene changes that cause Cystic Fibrosis (CF)? CF is the most common inherited life limiting condition in Australia. If two carriers have a child, there is a one in four chance that the child will be born with CF and a two in four chance of being a CF genetic carrier. Over 95% of children born with CF have no family history of CF, which makes carrier screening relevant to all of us. A person with CF can experience a lot of symptoms that range in severity but some of the most serious are a persistent cough, difficulty breathing, susceptibility to infections and being underweight due to maldigestion. Frequent hospitalisations, a constant regime of physio to keep lungs clear and taking up to 40 medications daily are also part of living with CF. Knowing your carrier status can help families make important life and reproductive choices. We understand and respect personal decisions regarding testing for carrier status. The potential impact of this is different for everyone. It is our goal to ensure that Victorians have the information they need to make informed choices. Karin Knoester, CEO Cystic Fibrosis Victoria For more information and a brochure please call Cystic Fibrosis Victoria on (03)9686 1811 or visit www.cfv.org.au

In a nut shell... What is Cystic Fybrosis? Cystic Fibrosis (CF) primarily affects the lungs and digestive system because of malfunction in the exocrine system, responsible for producing saliva, sweat, tears and mucus. There is currently no cure. People with CF develop an abnormal amount of excessively thick and sticky mucus within the lungs, airways and the digestive system. The mucus causes impairment of the digestive functions of the pancreas and traps bacteria in the lungs resulting in recurrent infections which lead to irreversible damage. Lung failure is the major cause of death for someone with CF. Who gets Cystic Fybrosis? In Australia, one in 2,500 babies are born with CF, that’s one every four days. On average one in 25 people carry the CF gene - most of whom are unaware that they are carriers. Because carriers of CF are unaffected (and therefore show no symptoms) it is hard for them to appreciate that CF may be a real risk. Any of us could be a carrier and we wouldn’t know – think about it, that’s about 1 million unaware carriers – it could be you! How is it diagnosed? Since 1986, all newborns have been subject to a heel prick test. This test is used to screen for a number of conditions, one of which is an indicator for CF. Diagnosis may also result after a baby is born with obvious CF symptoms such a bowel blockage or failure to “thrive”. The heel prick test does not detect everyone; and the definitive test for CF continues to be The Sweat Test, as high levels of salt in perspiration is extremely common amongst those with CF.

Stories of personal experience... Our longed for son and third child was born on Christmas Eve 2013. My husband and I were in awe of our beautiful boy who looked like an angel in the light of the birthing suite. My husband whispered ‘he looks like a Myles to me” and I agreed, and so he was named Myles Alexander. I felt so extremely lucky to have such a healthy boy who was feeding well and gaining weight. During those early newborn days and weeks, I couldn’t stop telling everyone how great his birth was. It was on a hot 40 degree day five weeks after Myles’ birth that I received a call saying that my son had Cystic Fibrosis (CF) - a genetic condition detected through the routine new born heel prick test. Nothing could have ever prepared us for that news. It was disbelief. It was fear. I wanted more than anything for it to be some terrible mistake. My joy and happiness turned to despair, fearing for my son’s future, for all that stood to be taken away – most precious of all his life. I was trying to keep it all together, but I couldn’t even keep standing up. Appointments were made for the hospital the following day, and I needed to call my husband to tell him this news. We read relentlessly everything we could find on CF, we armed ourselves with questions. We hurt, we cried, we feared. When I consider CF carrier screening and prenatal screening for CF, I’m glad that I didn’t know during the pregnancy. I’m grateful for those days of carefree bliss when everything seemed perfect. We have learned that while I carry the most common CF gene mutation, my husband carries a very rare CF gene mutation. Thus even if CF carrier screening had been investigated, this second, very rare, gene change may not have been detected. I have found strength in accepting that my son has CF. Although there is no cure at present, I really feel that with all the amazing advances that are being made in the management of this condition it is not the end of the world. Life is full of mysteries, and difference is not something to be feared. Myles was born of love, to love and will be loved forever.

I’ve known about CF for most of my life; my younger sister was diagnosed with CF at birth. Communication about CF and CF carrier status has always been open in our family. I always knew I could be tested, and I made that decision years ago. I wanted to make informed choices myself and if I was a carrier then I wanted to know so I could provide that knowledge to my own children. CF is not just about myself and this generation of my family: it can carry on for generations. Every individual should be given the right to choose if they want to do carrier screening or not, but I just want people to know that the test exists. Jane, 35 Last year my nephew Brody was diagnosed with CF. It was such a shock: I was aware of genetic conditions and how they could travel down the genetic line in families but this was never on our radar. I decided I wanted to know my carrier status as I needed to get some ownership of the issue; and I found that I’m a carrier too. I’m currently single but one day I’d like to have kids. It was tough at first but knowing my carrier status means I’m armed with information for my future. Talking with friends has helped too, and I’m very confident to bring up genetic health and reproductive options in conversation. I know first hand the emotional toll that CF places on a family so if I can raise awareness of CF and carrier screening then I feel it’s a personal obligation. Erin, 34

Catherine, 38

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mother guIlt To feel guilty is a trademark of motherhood, I am sure. To be a mum and not suffered feelings of guilt would be something short of a miracle! Guilt is defined as “a feeling of responsibility or remorse for some offense, crime, wrong, etc, whether real or imagined.” In the case of mums the feeling of guilt is almost always an imagined offense. That is, we mums can be so hard on ourselves that we tend to self-blame and criticise for anything slightly less than the high and often unattainable standards we set for ourselves. This sort of guilt (when we haven’t actually done anything wrong) is termed unhealthy guilt. Unhealthy guilt is often another feeling in disguise. It is worth asking yourself “What am I angry/sad/upset/regretful about?” during times when you are plagued with guilt. I like to replace the word guilt with the word regret because when we feel regret it is sadness, yet without the self-blame attached (which is part and parcel of guilt!). Let me give you an example of this: A mum feels really guilty when she drops her twoyear-old off at childcare one day a week. The other six days she stays home with her child; she is a loving and attentive mum, yet she feels incredible guilt for going to work and having a few hours to herself. She has done nothing wrong so why does she feel so guilty?

After much counselling she realises she is angry that her own mother worked full time for as long as she could remember and was never there for her when she came home from school—she was looked after mainly by nannies. This mum is angry at her own mother’s lack of presence in her past which led to her feeling guilty in the present. Once the mum in this anecdote became aware of her anger, the guilt melted away and she was able to drop her child at childcare without being plagued with the feeling she was doing something wrong. Guilt is often related to expectations from our family of origin. Rigid and unrealistic expectations such as expecting ourselves to have immaculate homes whilst looking after young babies or pressure from extended families to be present at times when our bubs are napping can turn on the guilt tap, no end. It’s really a matter of being aware of where the guilt comes from and being a bit easier on ourselves, reminding ourselves that “good enough” is a lot easier to live with than perfection. By Dr Melanie Strang of Well Mum Well Baby www.wellmumwellbaby.net.au Melanie is a counsellor in Melbourne who offers home visits to new and expecting parents. Dr Melanie Strang is passionate about issues relating to transition to motherhood. She has an interest in antenatal education and wellbeing during and after pregnancy.

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