Eastside MamaMag April/May 2017 by MamaMag

EASTSIDE

mamaMAG Apr/May 2017

WIN front row TIckets to DISNEY ON ICE presents FROZEN Sam Wood Shelley Craft Fermented food Pet perfection Pap test changes

free Local fun for the Eastside mum 1

Chris Humfrey’s

ZOO kEEPER experience AS seen on

Great School Holiday Fun! Program runs from 9am to 4pm (selected dates). Suitable for kids aged 5-17 years.

Spend a day with zoologist Chris Humfrey, from Animal Planet’s new series “Chris Humfrey's Animal Instinct”, at his very own private zoo in Mount Macedon, just 50min from Melbourne’s CBD. Get up close and personal with over 2000 animals with this hands-on experience which is offered nowhere else. Chris has personally designed this exclusive program, with strictly limited numbers of children, to ensure your child gets the best WILD experience possible!

Bookings and Enquiries ww.wildaction.com.au Phone 0419 385 245

healthy mamas I’m so excited to bring you our food, health, and wellbeing issue. As parent it is important to look after ourselves and yes, many of us find it hard to fit in good nutrition and exercise. I walk everywhere, which I love, but I noticed that once I reached a certain (ahem) milestone age, the metabolism has slowed down a bit, and I should be working a little harder. Well, a lot harder. This issue our editor-in-chief Sarah shares with us how she fits in good food and nutrition around being a busy single mama. We also have a great article from Australia’s leading and most-trusted women’s health organisation, Jean Hailes. You’ll learn the important facts about how pap tests are changing, information not to be missed. As mums, we’re always so busy and concerned with our kids’ health and wellbeing…so take this as your friendly little reminder from us to look after yourself, too. We have some delicious recipes for you as usual out of Sam Wood’s new cookbook, as well as a focus on fermented foods by Melbourne nutritionist Steph Lowe. I’ve been slowly trying to incorporate more fermented food into my family’s diet because of the wonderful health benefits. Like me, my toddler is a pretty good eater, but he still won’t go for sauerkraut. I’ll keep offering it though, since it can take a child up to twenty exposures to a food before they know if they actually like it or not. We’ve included all of our usual features, like ‘Turn the Page’ which is a selection of kids’ books. You may have noticed that our lovely new book reviewer is Melbourne mum and founder of Story Mama. We’re so thrilled to have her join us! Take a look at my interview with the local Eastside mama who we are loving right now – Renee from the beautiful and whimsical children’s accessory company, Gold, Frankincense, and Myrrh. We hope you enjoy this issue as much as we have adored putting it together for you!

@localmamamag

WIN

Contents Simple Sam Sam Wood’s simple health and fitness

4 FRONT ROW TICKETS TO

Parklife 8 Glen Iris Park, Glen Iris Getting back to nature Kids in the outdoors

Shelley’s a bit Frozen Talking all things Disney

Turn the page Favourite books from Story Mama

Fermented foods The low-down from Steph Lowe

Take care of yourself Caring for a mother’s body

Lovely locals Exploring Box Hill

Sam can cook Recipes from Sam Wood’s new book

Simply swimming The benefits to children

Peace or pieces A mother’s story

Pap tests are changing What you need to know

We love a mother 34 Renee Whyte, Gold Frankincense + Myrrh Veggie love Getting your kids to eat their greens

That’s intolerable Food intolerances and allergies

Pet perfection Why pets are perfect for kids

Kid’s colouring comp WIN a Junior Zookeeper Experience

My home cooks’ revolution Beating Broccoli Ben!

Feeling hyp What is hypnotherapy all about

MamaMag April/May 2017

The Winner will receive 4 front row seats and 2 merchandise bags. PLUS 1 Runner Up gets 4 A Reserve tickets and 2 merchandise bags! Visit our Facebook page to enter www.facebook.com/localmamamag

Tickets are valid to the Disney On Ice presents Frozen show at 7pm on 06/07/17 at Hisense Arena, Melbourne only. Entries are open to Victorian residents only. Competition starts April 1st 12.01am and closes April 30th 2017 at 11.59pm. Entries and prizes are not transferrable or redeemable for cash. Visit www.mamamag.com.au for full terms and conditions.

Check out the fun at www.DisneyOnIce.com.au MamaMag is published bi-monthly for the mums of Melbourne’s East by Grizzle Design Pty Ltd ABN: 26 042 138 550. PO Box 8018 Brighton East 3187 Phone: 1300 771 446 Email: info@mamamag.com.au www.mamamag.com.au www.grizzledesign.com.au

10,000 copies per issue in Melbourne’s East inc. Stonnington, Boroondara, Yarra and Melbourne. Editor in Chief: Sarah Cavalier: sarah@mamamag.com.au Eastside Editor: Kara Wilson Eastside Advertising: Georgia Place: georgia@mamamag.com.au National Key Account Manager: Justine Whatmore: justine@mamamag.com.au Like to contribute an article submission? 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.

sImply sam So I’ve been an supporter for the lovely Sam Wood for some time now. There are plenty of reasons to love him and he is simply the nicest guy you will ever meet (who won my heart when he gave single mums across Australia a little ray of hope by giving that final rose to stunning mama Snezana). But while Mr NiceGuy has been busy tackling the challenges of nurturing a high-profile relationship, being a new step-dad (he struggles with making school lunches!) and running numerous businesses, he has also been sharing all of this journey daily with his other family, his “28’ers”. I first met Sam in the early days of MamaMag when he had both his gym and Gecko Kids running in Hampton, so naturally I hit him up for some advertising in the mag!! A few months later he suggested I come and try out this new concept he had called 28, although the catch was he was off to Sydney and I’d have to wait a few months to start. Turns out that Sydney jaunt was him filming The Bachelor! Sam’s been a personal trainer for 17 years, so he knows his stuff and I couldn’t wait to trial his new program. As a business owner working countless hours, I am always putting work (and the kids) before myself. And as a single mum I’m not blessed with the opportunity for fitness outside of school hours either. So I decided it was time for some me-time and I’d give his new program a crack. And it worked, I lost 6.15kg in just 5 weeks. Fast forward 18 months and sadly I’d let that hectic lifestyle creep back up on me and was also plagued by an injury. 28 by Sam Wood was in full launch now and I couldn’t be a part of it and I let all that weight creep back on. But rest assured I’m back. When a special someone convinced me to sign up for FebFast recently I thought it was the perfect timing to have a crack at the 28 program again with all my heart. And I can’t begin to tell you how fabulous this journey has been... again. 6

So why is it so good? The unique aspect of Sam’s program is the workouts are devised to be done anywhere, anytime. You don’t need to have any experience because he demonstrates exactly how to perform every single movement. Sam is there every step of the way with live videos several times a day and constant contact through his private Facebook community.

What’s cooking? The food is filling and delicious and counting calories is a thing of the past because Sam, and his nutritionist Steph Lowe, have done all the hard work for you. They have a saying “trust the program” and you simply do. Eat what they tell you and the results will speak for themselves. Check out three of their fabulous recipes from Sam’s new cookbook on Page 24.

Sam’s tips Document yourself. Take before and after photos and measure your body on the scales and with a tape measure. Only weigh yourself every 14 or 28 days and always on the same scales and the same time of day. Make sleep a habit. Just like making exercise and nutritious food part of your daily routine, setting a schedule for going to bed and waking up will help you get better quality and more consistent sleep. Dear Diary. Sam is a big believer in making sure that 28 minutes goes into your diary as a priority appointment, one you’d never break. Making that commitment to yourself daily is absolutely key. Remember his motto: “Progress, not perfection”. We live in the real world and Sam recognises that you do too.

And the verdict for my 28 experience round-two: 6.5kg in six weeks. This mama is back!! By MamaMag Editor-in-chief Sarah Cavalier

Why is it different? Sam has come up with a program where you cook quick, simple, tasty meals, you dedicate 28mins to exercise everyday (there’s even Yoga with Snez on the weekend) plus mindfulness and meditation thrown in as well. With minimal effort you can easily make this part of your life.

Photograph: © Chris Middleton

Real food Nature knows best, and so does Steph! She says the best thing you will ever do is minimise your packaged food consumption. Stick with natural nutrition and your body will thank you. Make you number one goal JERF – Just East Real Food. Fuel your body with vibrant, colourful, nutrient-rich, real food. It tastes delicious.

Parklife GLEN IRIS PARK - High StREET, Glen Iris This is a compact little playground, but once the kids have had a play there you can explore the surrounding bush and wetlands. Bring the bikes and meander along the winding paved or gravel paths that run alongside Gardiners Creek and some ponds where you can spot various birdlife. Bring the binoculars and a camera (or sketchpad and pencils) - the kids will enjoy identifying the different birds. There are toilets, an oval, BBQs, a drinking fountain, a large gazebo, and picnic tables tooâ&#x20AC;Ś so, you can easily escape the hustle and bustle of inner-city Melbourne and come for a family day out in a quiet, rural setting. Experience the sights, smells and sounds of this natural

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environment, and discover the parkâ&#x20AC;&#x2122;s new signage, featuring frog and bird sounds plus an interactive stormwater display. Relaxing, enjoyable, AND educational! The playground itself would probably be more suited to toddlers, particularly those who like to climb. It includes a seesaw, spring rocker, two slides, swings, a spider web climbing frame, and height-varying climbing apparatuses. The structure also has a balance beam, tunnel, monkey bars and a cubby which has a shop front, word panel, and abacus. Plenty of parking just off High Street near Gardiners Creek, or a five minute walk from Glen Iris train station.

Engaging outdoor experiences to amplify your child’s development

Outdoor play is vital for your child’s development and their health and wellbeing. That’s why in every ECMS early learning and care program you will find plenty of fun and educational outdoor learning experiences for children. Your child will also benefit from: •

play-based learning activities focused on their interests and capabilities

•

natural learning resources to support learning

•

highly qualified, passionate and nurturing educators

•

an educator that recognises you as your child’s first teacher

•

delicious, healthy food that supports their growth and development

•

support with the transition to primary school education.

Visit www.ecms.org.au/childcare or call 8481 1117 to discover how ECMS can help your child enjoy the best possible start to their early learning journey. ECMS is a leading provider of not-for-profit early learning and care services across Melbourne.

gettIng back to nature If youâ&#x20AC;&#x2122;re like most adults, you probably spent a lot of your childhood in the great outdoorsâ&#x20AC;&#x201D;climbing trees, building cubbies, playing sports or riding bikes until sunset. But the same cannot be said for children today. A 2016 National Trust survey of 1000 Australian parents found our children are spending only four hours a week playing outdoors on average, which is half as much as we did. Researchers attribute this to our increased access to technology, a fear of children being outside in an unsafe world, and a shift to highdensity apartment living and smaller backyards.

The importance of outdoor play Outdoor play enables children to recharge their batteries and enhance their wellbeing via activities that are not possible indoors. Outdoor play also strengthens childrenâ&#x20AC;&#x2122;s ability to learn, improves behaviour and provides them with a deeper connection to their environment.

Healthy bodies Outdoor play is one of the best ways for children to stay active, through running, jumping, climbing and skipping. These activities

also help children develop their gross motor muscles, balance and coordination. Open spaces help develop long distance vision too. Healthy levels of sun exposure can help children soak up the vitamin D they need for strong bones, to fight diseases and to support emotional wellbeing. This is important given the growing number of children with vitamin D deficiency. Playing in the dirt can also help children build immunity. A study published in the Journal of Allergy and Clinical Immunology shows that being exposed to allergens before the age of one can help prevent allergies developing.

Healthy minds

Outdoor play ideas

We are seeing more children with anxiety and depression at a young age. Access to the outdoors is a proven way to improve wellbeing. In fact, “Green Therapy”, or “Ecotherapy”, is gaining the attention of researchers, nature enthusiasts and people looking to improve their mental wellbeing.

Even if you don’t have access to a big backyard, there’s lots you can do to ensure your child spends quality time in nature.

A recent study by the University of Essex in England found that taking a 45-minute walk in nature reduced depression scores in 71 per cent of participants. Researchers compared this with a control group who also took a walk, but in a shopping centre. Only 45 per cent of the shopping centre walkers had reduced depression scores, while 22 per cent felt more depressed.

Learning and development Outdoor play enables children to approach and manage risks, an important part of a child’s development. Children can practice setting challenges, becoming aware of their limits and pushing their abilities at their own pace. Sure, they will make mistakes, but this is all part of the learning process. The more we allow children to do this, the more confident they become. It also alleviates the desire to take reckless risks when they become teenagers.

Playing outside in all seasons Being outside offers children a dynamic and ever-changing environment. Different seasons bring changes to smells, sounds and colours. Sometimes parents worry that it’s too cold or too hot to play outside. But there is no such thing as bad weather, just bad preparation. As long as you are prepared with hats, sunscreen or warm winter clothes, there is no reason to stay indoors. Studies show children in Scandinavian countries, where infants often sleep outside in prams, have stronger immune systems than children cooped up in artificially heated environments.

Letting children “be” in nature

Use your weekends wisely In Australia, we are lucky to have a wide range of parks and open spaces where children explore, discover and connect with nature. Research playgrounds and parks online and choose a different place to visit each weekend. Rivers, creeks, beaches and nature reserves are a great place to start.

Grow your own If it is difficult to access parks or green spaces, why not create your own? Herbs and plants can be grown in pots, or even ice-cream containers, to give children the opportunity to nurture their own greenery.

Neighbourhood walks Taking a 10-minute walk around your neighbourhood gives children an opportunity to learn about the trees, plants and wildlife in your area, giving them an insight into their local environment.

Choosing early childhood services When choosing an early childhood service for your child, pay attention to its philosophy on outdoor play. Many education and care settings offer indoor/outdoor programs and have a focus on natural materials. There are wonderful nature programs available that enable children freedom to explore in a supervised space. Bush Kinder is a great example. Children should have access to outdoors every day. Anywhere, anytime is a good time to start! Written by Shannan Mudie and Kate Jeremiah from Early Childhood Management Services (ECMS). ECMS is a leading not-for-profit provider of quality early learning and care services across Melbourne.

We can stifle creative play by enforcing rules like “don’t climb too high” or “no playing with sticks.” To optimise children’s learning experience in the great outdoors, adults need to step back and allow children the time to explore, use their imaginations and get dirty. 11

shelley’s A BIT frozen

2017 marks 30 years since Feld Entertainment first toured Australia with an ice show and to celebrate they’ve invited Shelley Craft to be their celebrity ambassador! From the early days as host of Saturday Disney and now being the mother of two girls, Disney On Ice presents Frozen is an excellent fit! We chat to Shelley about Disney and juggling motherhood with a busy TV career. How did you feel when you were asked to get involved with Disney On Ice? It is a true honour to be the Ambassador for Disney on Ice presents Frozen. I have always had strong ties with Disney, so I was thrilled and humbled to be honest.

I’m sure Disney on Ice Frozen certainly ticks a lot of boxes in your household. What are your girls, Milla and Eadie, looking forward to most? We have been regular Disney on Ice goers for the last few years, so they know the magic of Disney. I think this time around, to see the full Frozen story brought to life will be amazing. Meeting Anna and Elsa is something I’m sure they are banking on.

My daughter (also a Milla) is not a very girly-girl and when she was invited to her first Frozen party a few years back she went as Sven the reindeer in amongst a sea of Anna’s and Elsa’s! Who are your girl’s favourite Frozen characters? 12 12

Oh I love that! No, we are very much girly-girls in our house and as I have 2 girls it’s Anna and Elsa all the way – only decided upon as Milla is the eldest – she is Elsa and Eadie (luckily) is happy to be Anna.

You’re never far from the spotlight with The Block and many other shows to your name, but perhaps many of our readers don’t know you are also part of the fabulous children’s entertainment group “Animals Rock”. Can you tell us a bit more about this and how this came about and where it is going? Yes, I love kids entertainment as it really is my roots. Animals Rock is a blues/rock band that introduces children to the amazing world of music and animals. We learn about habitats, instruments and animal characteristics through super cool songs that don’t drive parents mad when listening to it on repeat or in the car. Sophisticated music with a message presented in an entertaining way for all kids. We are mainly aimed at preschool age but there is something for everyone.

Speaking of animals, we’ve got a great article this issue about the benefits of pet-ownership on the wellbeing of our children. Do you have any pets at home? Of course!! I am a huge advocate for animals in the home. I always had animals growing up, dogs, cats and horses. It teaches you so many life lessons. Responsibility, care-taking, sensitivity, independence. We now have a dog named Aldo, he is a 3 year old Rhodesian Ridgeback and he is Eadie’s best friend. The girls also have a Siamese fighting fish each in their rooms and they have to feed and clean the tanks.

You’ve grown up with a very strong work ethic. Your first job was at McDonald’s when you turned 15. When the girls were born you were back to work in days. So obviously having children has not slowed you down! How do you manage a busy schedule, filming in Melbourne and juggling kids so well? Like all mums and families… you just do it. I try not to be too hard on mys elf if some things fall by the wayside. Your kids will never remember if the house was clean or dirty but they will remember if you didn’t make time to spend with them or be there for the important events like school events or even tuckshop duty. So, I have learnt to sacrifice some of the things that used to really matter to me, like clean rooms and made beds for the much more important things like reading at night and school pickups. Don’t sweat the weekly ins and outs but DO make time for a holiday and downtime together at least once a year. That’s what the kids will remember – not the weekly grind.

You now call Byron Bay home. It must be a nice escape from the hustle and bustle of film sets and events. What does an average weekend look like for you and what do you love doing in your down time? Weekends are sacred in our house. Christian is in real estate, so often Saturday mornings are just girls’ time. We may go out for breaky or hang by the pool. Once Serge is home we either head out for an adventure or visit friends

or have BBQ’s at our place. Sunday starts with Nippers at the beach and then a lazy walk home through town before chilling for the afternoon again with friends or family. We make sure the weekends are for recharging in the school term.

Tell us 3 things you couldn’t do without as a working mum? I have to put my husband at the top – Christian (Serge) is a super dad no doubt. Then tuckshop, calendar, speed-dial friends!

Without a live-in nanny or family help nearby I’m sure your husband Serge is a bit of a super Dad. Tell us about him. Extraordinary is the only word for him. He is the ultimate partner. He understands my work and I love his work so we help each other out as much as possible. We decided to have a family together and that’s what it means to us. Together. He is not a babysitter when I am not home – he is their dad and the girls love dad time.

With Mother’s Day coming up shortly, how do you celebrate your special day? Same as every other day I hope. Lots of cuddles and kisses… not too many grumpy words and plenty of family time. Get it where you can!!

Any funny parenting tales you’d like to share? Every day is a comedy act in our house… whether a comedy of errors or just funny times. The girls love performing – but only for family and friends, they are quite shy when it comes to an audience. The singing is getting a little out of control and Eadie is forever begging Mills and I NOT TO SING! Perhaps Eadie would like to sit away from Milla and me at Disney on Ice because it is going to be one hell of a singalong!!! You can catch all the DISNEY ON ICE PRESENTS FROZEN - LIVE ON ICE! fun at Hisense Arena from 5-9th July. Tickets available through Ticketek. And don’t forget to enter the MamaMag competition to win yourself 4 Front Row Tickets!

turn the page A Curry for Murray by Kate Hunter & Lucia Masciullo Molly makes slippery duck pasta for her brother’s headmaster, spit-roasted geese for the local police. After making a curry for her neighbour Murray, Molly’s delicious dishes are in demand! Now everyone wants a taste of her cooking. We liked this one because it features a little girl cooking curry for her lonely neighbour. We especially love that it shows all the ingredients that go into her curry, and all the other dishes Molly makes her friends and neighbours. Anything that raises awareness about food and cooking and ingredients has to have some impact on fussy eaters right? We recommend for ages 4-8.

You Are What You Eat by Serge Bloch When it’s time to eat, be a tough cookie and try something NEW! Mealtime should be a piece of cake, but this finicky eater eats like a bird. Maybe he’ll discover that variety is the spice of life! I love food. Great food is one of my favourite pleasures in life. Sadly to date, master 3 has not yet inherited any kind of desire to try new things, or to enjoy sitting down to a meal! So in the interests of attempting to sort his fussy eating, I am grabbing my favourite tool – a picture book. This one follows a fussy eater as he has dinner at a friend’s house. With lots of humorous food related sayings and a mix of photos and drawings, it eventually gets the little boy trying new things. Cute. Perfect for kids age 3+.

Crusts by Danny Parker and Matt Ottley Jacob is just one of millions who won’t eat their crusts. But he’s one in a million when it comes to bright ideas. This is a story about crusts and intergalactic travel. This is 2017 Children’s Book Council of Australia Notable book is a fun story. The little aliens come down to earth to save their crumbling planet with crusts. They are delighted to find Jacob’s left overs that he has hidden from his mum. Jacob is oblivious to the aliens and builds all sorts of creative things out of his crusts like replicas of famous sculptures and wheel barrows. Eventually he invents just the right thing to save the Alien planet. A story full of creativity and imagination, this is a winner for kids age 3-8.

Wombat Wins by Jackie French and Bruce Whatley The school sports day is on and Mothball wombat is competing! She eats. She sleeps. She scratches. But can this wombat win? This is a great read aloud for fans of Mothball the wombat. She accidentally wins a sack race, a swimming race and a football game at a school sports day. The Wombat books are always fun and this book is no exception. Great for sporty kids age 3-7.

Debbie Hatswell is a Melbourne mum and the founder of Story Mama. Story Mama is an online children’s bookstore featuring a huge range of carefully curated, parent recommended, high quality books for children ages 0-9. You can shop online by age, by interest, by award winners or even by milestone. Buy these titles online or find out more at www.storymama.com.au 14 14

LIVE!

A Rainforest

Adventure

fermented foods In recent years the popularity of gut health has sky rocketed and products such as ‘Yakult’, ‘Vaalia’ and ‘Activa’ have landed in our supermarket fridges. Is improving your health as simple as these companies would like you to believe? The truth is NO and I’m here to tell you why yoghurt just isn’t enough.

Why gut health is essential As Hippocrates said “all disease starts in the gut”, so too does all health. Gut health is essential as it is the good bacteria in the gut that assist in food breakdown, help produce essential nutrients and allow for greater nutrient bioavailability (via predigestion). Without the right balance, nutrient production, absorption, digestion and assimilation is sub-optimal. This has powerful implications for health and vitality; immunity and protection from food allergies and intolerances; cognition, memory and overall brain health; natural detoxification pathways; growth in children and adolescents; exercise performance and recovery; weight loss ability; and the list goes on… Did you know that over 95% of serotonin receptors (our happy hormone) are located in the gut? Take a moment to consider what the mood implications of poor gut health could be.

Gut health is not self-regulated There are many reasons why the world we live in, our choices and our behaviours are no longer supporting our gut health. Here are just a few: Poor nutrition: Inflammatory foods, such as gluten and refined sugar, kill good gut bacteria and allow bad bacteria to thrive. The introduction of modern practices like refrigerators, canning and preservatives, has also meant that the probiotic nature of traditional foods has been destroyed.

Stress: We live in a modern world. We are stressed, busy and chronically tired. We are constantly exposed to heavy metals and environmental toxins and our gut health just sometimes can’t compete. Modern medicine: Antibiotics, synthetic prescriptive drugs and the oral contraceptive pill all kill off the beneficial bacteria in the gut. Restoring your gut health is particularly important after exposure such modern medicine techniques.

The truth about probiotic yoghurts When you think of it this way, it’s actually not possible that non-organic, pasteurised, sugarladen dairy could ever be considered healthy, let alone a way of improving your “second brain”. Here’s why: • Non-organic dairy can be subjected to hormones, antibiotics, pesticides, herbicides and fertilisers, and the cows are often fed cheap grains to fatten them up. Grain-fed produce is high in inflammatory omega-6 and should be avoided at all costs. • Pasteurized dairy is subject to high temperatures to destroy impurities, which at the same time, destroys the nutritious constitutes. The truth is that the calcium actually becomes insoluble, the vitamin C is damaged, and 20% of the iodine is destroyed, just to start. • A large majority of store-bought yogurts are laden with sugar, particularly the low fat/non fat/skim/light/lite versions, where the fat is reduced or removed, and sugar is added to improve the texture, taste and addictive qualities of the product. In addition, pasteurization turns the milk sugar, lactose, into beta-lactose, which is far more soluble and therefore more rapidly absorbed in the system. This causes a rapid rise in blood sugar and the associated crash, both of which are detrimental to our hormonal control, satiety, energy management and long-term health.

• Additional poor quality and artificial ingredients: “Yakult contains high quality, simple ingredients including water, sugar (sucrose), skim milk powder, dextrose, flavours and live Lactobacillus casei Shirota strain. Yakult LIGHT also contains polydextrose (dietary fibre) and sweetener (955).” *This information is taken directly from the Yakult Australia website.

Sucrose? Skim milk powder? Sweetener 955?! In case you’re not sure, 955 is sucralose, more commonly known as Splenda. It’s an artificial sweetener known to be up to one thousand times sweeter than sugar, and definitely not something you should be putting in your body.

So if not yoghurt, what? If you can tolerate an organic grass-fed full fat yoghurt, then it is a good source of probiotics, although to control the treatment of the cultures and ensure the quality of the product it is always best to make your own. However, there are some fantastic natural alternatives to other store-bought, sugar-laden, pasteurized yoghurts. This list should provide plenty of variety, which is essential to ensure you get a large variety of bacterial strains and rotate your choices frequently: Probiotics: To get started, supplement with a high-quality practitioner brand of probiotics. Choose a high strength product that contains the most strains of bacteria. Kefir: Kefir is a probiotic drink made from “grains” (tibicos), which act like the starter culture in yogurt. Traditionally the grains are added to milk and fermented via the lactose, or milk sugar. For dairy free and vegan options, both water kefir and coconut kefir can be made. Fermented vegetables: Fermented vegetables such as sauerkraut are one of the easiest and most convenient sources of good bacteria. Fermented foods in general contain billions of beneficial microbes, which drive out pathogens and therefore protect gut integrity. In addition, the bacteria pre-digest the food for us, which means we have greater access to nutrients. There is actually 20 times more bioavailable vitamin C in sauerkraut than in fresh cabbage!

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Bone broth: Bone broth is one of nature’s true superfoods. It is packed full of calcium, magnesium and phosphorus and provides gelatin and collagen for cell integrity and healing. While everyone will benefit from adding bone broth, it is absolutely essential for those with leaky gut, celiac disease, Hashimoto’s and other autoimmune conditions. Kombucha: Our final gut health item is kombucha. It is made from a starter culture (known as a “scoby”), sugar and tea. When double fermented, it becomes a fruity fizzy drink and a great replacement for soft drink, as hard as it may be to believe!

How to start improving your gut health, naturally • Take one high-quality probiotic in capsule form a day, just in case you don’t get any probiotic food or beverages in. • Make a batch of sauerkraut and you’ll see how easy it is. Adding 1-2 tablespoons to a main meal is easy. • Buy a roast chicken to add to your salads and preserve the carcass for bone broth, or simply ask your local butcher or farmers market for bones. They cost $2-$3 per bag! • Purchase a bottle of kefir and/or kombucha and see if you like the taste. Start small and choose which is most convenient for you. One to two serves per day is plenty to start. If your health improves, then you are on the right track. If not, gradually add a little more each week. Trial and error is key. Have fun with it. Focus on what you eat first and incorporate probiotic foods for optimal health, digestion and immunity. Written by Steph Lowe, a Melbourne sports nutritionist, triathlete and cashew butter addict! She is also the resident nutritionist for Sam Wood’s 28 by Sam Wood program and cookbook. www.thenaturalnutritionist.com.au 28bysamwood.com

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take care of yourself Part of taking care of your kids is taking care of yourself. The body is an amazing machine and there is no truer example of this than when it comes to how it changes and adapts through the pregnancy and post pregnancy process. I have had the privilege to be part of many patients pre and post natal journey as their treating osteopath, and having recently become a father myself, I am in awe of the ability of a motherâ&#x20AC;&#x2122;s body to create and nurture life - only surpassed by a motherâ&#x20AC;&#x2122;s strength and courage to cope with the changes that so rapidly occur. So what actually happens to the body during pregnancy and how does this effect the function of the muscles and joints?

Pregnancy Hormonal changes prepare the muscles to relax for delivery - a required mechanism, however the trade off for having looser muscles and joint laxity is instability that can cause lower back, pelvic and hip pain. Postural changes occur as the belly grows and pelvis widens to accommodate your growing baby. Gravity is pulling everything forward and muscles from your shoulders down to your calves are working in overdrive attempting to reverse this posture. Circulation changes cause fluid retention and swelling, most commonly around the ankles and hands. Reduced circulation can cause issues including Carpal Tunnel Syndrome and cramping. These physiological changes all have the ability to cause pain, stiffness, aches and tightness in the bodyâ&#x20AC;&#x2122;s muscles and joints. So how can we combat them? 1. Keep on moving: Walking enhances circulation and tones your gluteal muscles, assisting with back, hip and pelvic stability. Swimming is a great non-weight bearing movement and the buoyancy of the water reduces impact on the spine. 20

2. Choose the correct footwear: Supportive footwear is a must - your feet are already bearing greater load so give them all the support they can get! Look for footwear that supports your arch and avoid heels and bare feet as much as possible. 3. Soak in salts: Epsom Salts contain magnesium which helps reduce muscular soreness and swelling. 4. Get your treatment on: Hands on treatment assists with muscular aches and pains, increases circulation, reduces inflammation, assists in moving excessive fluid and is a well deserved opportunity to relax and recharge. 5. Rest up: Adequate rest and recovery is crucial throughout pregnancy - your body is pouring all of its resources into creating life, regulating hormones and combating inflammation caused by the natural changes. Throughout pregnancy you may need more than the recommended 7-9 hours..

Post Pregnancy The delivery day has come and gone and you have this amazing new little person that is the joy of your entire world. Your body has just undergone the biggest transformation imaginable culminating in the beautiful birth process - a process juxtaposed by also being one of the most physically traumatic events your body can possibly go through. The responsibility of looking after your new baby bodes that your physical wellbeing, recovery from birth and adaptation to a myriad of new and unaccustomed activities is placed at the back of the queue. Prolonged periods spent sitting feeding, lugging around heavy equipment, lifting on awkward angles into cots and cars and hours spent with your little one hanging off arms and hips can put enormous strain on your body.

Amongst the blur, tiredness and a mother’s incredible selfless ability to push through and get the job done you often don’t have the time and luxury to step back, assess the situation and decipher what is helping or hindering your body. So here are some tips.

By Saul Smith (Osteopath), Osteopaths of Ivanhoe www.osteopathsofivanhoe.com.au * The information provided in this article is of general nature, please talk to your health professional for further advice.

1. Change it up: Alternate the side on which you carry your child. Your dominant arm and hip will thank you for a 5 minute respite here and there. 2. Approach from a different angle: Bending forward whilst twisting and carrying a load is a textbook way to hurt your back. This is what putting your baby in and out of the cot or bassinet looks like multiple times a day. Place your baby’s bed so that both sides are accessible and alternate the side which you are picking up/putting them down to avoid strain repetitively going through one side of your back. 3. Get some support: Feeding in the early days can consume the majority of your day. Invest in a comfortable chair that supports the natural arch of your back. A feeding pillow can also help reduce strain through your neck and shoulders. 4. Look up: Adoring your new arrival means a lot of time spent looking down with your neck in a flexed position. This comes at a cost - the weight of the head goes from 12 pounds in neutral to 60 pounds at a 60 degree flexed angle. This causes postural tension and early wear and tear of the spine. The solution? Take regular breaks - bring your head into a neutral position for 1 minute for every 5 minutes spent looking down. Alternatively tuck your chin as you look down to engage the deep stabilising muscles of the neck. 5. Keep rolling: Using massage balls and foam rollers to release knots and trigger points can help counterbalance the postural tightness that occurs from all of the lifting, carrying/ and looking down. Find the tight spot, hold pressure for 90 seconds and feel the release. So there you have it mum’s - a few little reminders that if integrated into your day will assist you to get through it as comfortably as possible and give your body longevity going forward. Give yourself the time and space to form these habits - you deserve to feel great!

44% of women suffer from lower back pain in the first few months after having a baby. 20% of women who suffer pregnancy related back pain still have it 3 years later 21

lovely locals

EXPLORING BOX HILL 1.

1. Darkzone A family laser tag and entertainment centre boasting the very latest in laser tag technology and a multi-level maze. Perfect for kids’ parties (ideally for ages 7 and up) or just casual games. You can even bring your own food since they have fridges and freezers available (you can’t heat external food, however). Unlike paintball there’s no pain involved as there’s no impact, so it’s a great way for the kids to burn off some energy in a fun way. 942-946 Whitehorse Rd, Box Hill. www.darkzone.com.au 2. Sporteka Australia’s first multi-sport and tennis program for toddlers and preschoolers. The programs are carefully designed to help young kids develop fundamental motor and eye-hand coordination skills, whilst enhancing their confidence and self-esteem within a caring and supportive environment. They will be introduced to the essential skills of 11 different sports including Soccer, Tennis, Basketball, T-Ball, Hockey, Aussie Rules, Netball, Golf, Cricket, Badminton and Athletics. Aqualink, Surrey Rd, Box Hill. www.sportekakids.com.au

3. TapFit What a fun way to get fit, and you can do it even if you have two left feet! It’s a fusion of tap dancing, cardio and resistance training which burns calories, and increases muscle power, co-ordination, flexibility and balance. Suitable for all ages and levels. You won’t need tap shoes either – a ‘TAP attachment’ that simply slips over your existing training shoes will be supplied. See the website for class details. 953A Station Street, Box Hill North. www.tapfitmelb.com.au 4. Baobab Therapy for Kids A Paediatric Occupational Therapy Practice, where you will find qualified therapists to assist children with a variety of developmental, emotional, and learning issues. This could include Sensory Processing Disorders, Autism, ADD/ADHD, and Dyspraxia. Their individual therapy sessions are fun, child directed, and designed to meet your child’s specific needs. 31 Trawool St, Box Hill North. www.baobabtherapyforkids.com.au

5. Eastern Gymnastics Club Offering a wide variety of gymsport programs in high quality facilities, there is something for the whole family here. Their programs include Kindergym which is a special time for children and their parent/ grownup; rhythmic gymnastics is a structured, competitive program for girls aged 5 and over; men’s artistic gymnastics is the perfect sport to teach boys focus and self-discipline; and the Gymfun program is a recreational gymnastics program catering for both boys and girls. 21 Clarice Rd, Box Hill South. www.easterngymnastics.com.au 22

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SAM can Cook! Mama is super excited about the launch of Sam Wood’s new cookbook. As a seasoned member of the 28 program, I know first hand how amazing the food is, and I’m lucky enough to be able to share with you a sneak peak of what’s in his gorgeous new book.

Breakfast - Quinoa porridge with banana & walnuts Ingredients:

Method:

250ml almond milk, plus extra if necessary

Heat two-thirds of the almond milk in a saucepan over a medium heat until warm, then add the quinoa, stirring well. Bring to a simmer and cook for about 15 minutes, stirring, or until all the liquid has been absorbed.

100g quinoa, rinsed 1 teaspoon rice malt syrup 1 tablespoon frozen blueberries ½ small banana, sliced 1 tablespoon roughly chopped walnuts Serves: 2 Prep time: 5 minutes Cooking time: 15 minutes

Remove the porridge from the heat and stir in the rice malt syrup and blueberries, then divide between bowls. Scatter over the banana slices and chopped walnuts and pour an extra 2–3 tablespoons almond milk over each bowl if you prefer a thinner consistency for your porridge. Serve. I like to double the quantity I need when making this, freezing the second portion for next time or enjoying it as a snack later in the week. Nutritional info: Energy 1517kj, Calories 363cal, Protein 8g, Fibre 7g, Fat 14g, Saturated Fat 1g, Carbs 44g, Sugar 12g.

One of Sam’s favourite sources of carbohydrate, quinoa also has a super-high protein content, making it a perfect source of nutrition for vegetarians and vegans. 24

Who doesn’t love fritters? These are one of Sam’s favourites!

Lunch - Sweet potato & zucchini fritters with smoked salmon & avocado Ingredients:

Method:

1 zucchini, grated 1 small sweet potato, grated 2 handfuls of coriander leaves, roughly chopped 2 eggs, beaten 2 teaspoons ground cumin 2 tablespoons psyllium husks 35g coconut flour, sifted 1 tablespoon coconut oil

Sweet potato is an excellent natural carbohydrate, rich in fibre and when combined with protein and good fats from eggs and avocado, it’s great for blood sugar control.

TO SERVE: 100g smoked salmon 2 avocados, mashed freshly ground black pepper 1 lemon, cut into wedges Serves: 4 Prep time: 5 minutes Cooking time: 10 minutes

Mix together the zucchini, sweet potato, coriander and beaten eggs in a large bowl, then add the cumin, psyllium husks and coconut flour and mix together really well to form a nice, thick batter. Divide the fritter mixture evenly into eight pieces and use your hands to shape each into balls. Melt the coconut oil in a large frying pan over a medium heat. Add the fritters and flatten slightly with the back of a spoon, then cook for 3-4 minutes on each side until cooked through and golden and crispy on the outside. To serve, divide the fritters among plates and top with the smoked salmon and mashed avocado. Season with freshly ground black pepper and serve with lemon wedges for squeezing. Nutritional info: Energy 1293kj, Calories 309cal, Protein 12g, Fibre 14g, Fat 18g, Saturated Fat 5g, Carbs 26g, Sugar 12g.

These recipes are an edited extract from 28 by Sam Wood published by Hardie Grant Books. RRP $39.99. Available in stores nationally from April 18th. Photography: © Chris Middleton

Dinner - Malaysian fish curry Ingredients:

Serves: 4 Prep time: 10 minutes Cooking time: 30 minutes

2 red chillies, deseeded and roughly chopped

Method:

2 garlic cloves, roughly chopped 1 lemongrass stem, white part only, roughly chopped 1 teaspoon curry powder 1 teaspoon ground turmeric 2 tablespoons coconut oil 1 x 400ml tin coconut milk 270ml coconut cream 1 small sweet potato, diced 2 x 100g firm white fish fillets such as whiting, cut into 2 cm pieces handful of green beans, chopped 1 small zucchini, chopped coriander leaves CAULIFLOWER RICE: 1 cauliflower head, cut into large florets 1 teaspoon coconut oil 26

For the cauliflower rice, place the cauliflower florets in a food processor and blitz together briefly into rice-like pieces. Set aside. Add the chilli, garlic and lemongrass to a food processor with the spices and 1 tablespoon coconut oil. Whiz together to form a paste. Heat the remaining 1 tablespoon oil in a large saucepan over a medium heat, add the paste and cook for 2 minutes, or until fragrant. Add the coconut milk, coconut cream and sweet potato and simmer for 15 minutes, or until the sweet potato is soft. Add the fish pieces and simmer for a further 10â&#x20AC;&#x201C;15 minutes until cooked, adding the beans and zucchini for the final 5 minutes of cooking. Meanwhile, finish the cauliflower rice. Melt the coconut oil in a non-stick frying pan over a lowâ&#x20AC;&#x201C;medium heat. Add the cauliflower, cover with a lid and cook for 5 minutes until soft. Ladle the fish curry into bowls and garnish with a few coriander leaves. Serve with the cauliflower rice. Nutritional info: Energy 2195kj, Calories 524 cal, Protein 21g, Fibre 8g, Fat 42g, Saturated Fat 37g, Carbs 13g, Sugar 10g.

simply swImmIng Why is swimming simply so good for our kids? Overcoming a phobia of water opens the door to the healthiest activity for kids… and one they’ll forever love. A mum takes her two daughters swimming. They’re trying out for their local swim team. Her seven year old son tags along but is scared of putting his face in the water and is basically pretty disinterested in the whole business. Because of his fear, he is allowed to just float around on his back. Which worked out pretty well for him. Last year, twenty-five years after his first trip to the swimming pool, that boy won his 28th Olympic Gold Medal. His name is Michael Phelps. That scenario might sound familiar to many Aussie mums. Up until the bit about their son winning 28 gold medals, anyway. There are tons of kids who were “scared of the water” but went on to achieve remarkable success in the pool. Take Rio Gold Medalist Adam Peaty or Aussie legend Mack Horton, who only started swimming to overcome his phobia of the water. Ian Thorpe, meanwhile, may not have been afraid of water but he was allergic to chlorine. That didn’t prevent him from winning five Olympic gold medals for Australia! There are many inspiring tales of swimming heroes from around the world. They all relied on their mums and dads to get them to the pool and the encouragement of their coaches to develop their confidence, skills and passion for the water. So, don’t be concerned if your son or daughter doesn’t immediately take to the water. Don’t worry if they aren’t “water babies”. With the

right coaching and guidance, they can easily overcome their fears and learn to love the water. Swimming isn’t about gold medals. It isn’t about the Phelps, Thorpes or Hortons. For most of us, swimming is about health, fun, relaxation, self-improvement, flexibility, strength, balance, and both physical and mental wellbeing. In fact, for kids, swimming is just about the healthiest activity going. For a start, you can exert yourself more while swimming than running because the water has less impact on the body, so kids can exercise longer and get more benefit out of it. Plus they suffer fewer injuries. Your body weighs less in water, meaning children with weight issues find it easier. Children who swim regularly are shown to be less prone to obesity and related health issues such as diabetes. As cardiovascular activity, swimming has huge benefits for the heart and lungs, especially important for growing kids. It is also a great stress reliever, essentially like meditation. Studies have shown swimming is extremely effective for children with autism or who have attention disorders. And joining a club teaches teamwork and collaboration as with any team sport. Learning water safety makes kids self-aware and aware of others. It is also great fun most kids love being in the water. So wouldn’t it be a shame if your children missed out on all that exercise, or all that fun. You never know, maybe your own seven year old who moans about getting their face wet might be the next Michael Phelps one day… By Michelle Whytcross Operations Manager at Aquastar Swim Schools www.aquastarswim.com.au 27

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Would you like to win $1000 to spend on your new season wardrobe? Our fashion & beauty competition continues until April 30, just go to StyleJunction.com.au and tell us your favourite look book fashion image from the boutiques and chain stores in Camberwell – so easy! THE GREAT EASTER EGG HUNT IS ON AGAIN - Look out for the coloured egg stickers in store windows across the precinct. If you find the GOLDEN EGG take note of the shop and enter online for a chance to win $200 to spend on anything you like in Camberwell – that could be a lot of chocolate!!

MUM’S DAY - Sure mums deserve our love and respect everyday but sometimes we need to put aside at least one day when we all agree to acknowledge mothers. Whether you get spoiled or do the spoiling for your mum we hope you have a wonderful day on Sunday May 14. We have great gift ideas and prizes to win in our Mother’s Day competition, online from mid-April.

MARKET LOVERS REJOICE – Many people love the ritual of a Sunday morning browsing the iconic Camberwell Trash-n-Treasure Market and now The Camberwell Fresh Food Market will also open on Sundays [10am to 4pm]. So find yourself a vintage bargain then call in to find something yummy for dinner, from this traditional produce market. DINNER WITH THE AUTHOR EVENTS – Dymocks Camberwell invite you to meet the ex-Governor-General Quentin Bryce [April 5] and Kathy Lette [May 11] as they present their new books, details on our website.

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I feel like a Picasso. My self fragmented into different shapes and perspectives. Me. Broken off into cubist obscurity.

Peace or Pieces Finding a peaceful moment can be hard when you are always in demand. Sometimes as a mum I feel remarkably like the carcass of a zebra. Vultures are shredding bits of me at an alarming rate. There goes some heart, a hunk of brain, a bit of soul, even my bowels are no longer sacred. Ah. Here comes that lion. He is snatching away parts of me too. Sinking in teeth and demanding some of my flesh become his. “You want a piece of me?” Sings Brittney Spears, a kindred spirit in being way too in demand. But kids, a partner and running a house are more relentless than the paparazzi. I don’t have the energy, attitude or youthful sexual confidence to chant “YOU WANT A PIECE OF ME?” playfully while simultaneously sticking out my boobs, flicking my hair and staring down my family with WTF eyes. I am more likely to lean hard on the sink and whisper into the dishes. Multitasking and fulfilling the needs of children and partner and THE WORLD is not making me the glam super-mum I thought I would be. Rather than filling my life with purpose and sense of achievement, doing too much makes me a bitter, burnt out, husk of a human. And as if the vultures (my kids) and that handsome lion (their father) are not taking enough, always lurking nearby is that menacing hyena. Sneaking in and shredding what’s left. Society has its own pull. The picture of a perfect mum on every packet, every ad. You know the one. She smiles kindly, patiently, stunningly with her eyes and Hollywood teeth. Her children’s faces are not covered in vegemite. Their hair is brushed and washed. In fact her whole family has perfect hygiene. Not a nit, week old t-shirt or eye-crust in sight. This ad-mum has a clean house with white stuff everywhere. White pillow cases. White walls. She doesn’t have stretch marks, cellulite or a saggy stomach. Her hair cascades, flows and shines. The hyena has crunched my bones now. Not much left of me at all. Here come the worms. Overload of social media and information

telling me to lose baby weight. Get into post-natal pilates. Don’t talk about post-natal depression. When will you go back to work? Why haven’t you started a successful stay-athome-mum business and cracked a million dollars? Which playgroup, mothers group, kindergarten, school? Organise craft activities, healthy snacks, play dates. Which toys should and shouldn’t my children have? Cloth nappies? Avoid chemicals, sugar, power points, sharp objects, roads… to be honest I was never even very good at looking after just me. Multi-tasking, multi-giving, multi-organising, multi-being is not glamorous at all. And it was never a choice. It was thrust upon me like the dirty washing. I am writing this while breastfeeding, watching Octonauts, building a Duplo city, tickling a toddler, doing my pelvic floor and chopping an onion. I feel like a Picasso. My self fragmented into different shapes and perspectives. Me. Broken off into cubist obscurity. You know what. I’ve had enough of giving. I am going to steal some more moments for myself. F. U. MULTITASKING. Breathe… Deeply… Who cares if the house is messy. It will build up our immunity if I don’t clean the floors. My toddler wanted baba (banana) and now he wants hairy head (fairy bread - which he had at a birthday party last week and can’t move on from), here you can have this carrot. For just a while I am not going to dive into the fuss. My family will learn agility and quick thinking if we have to spring our footsteps over toys on the floor and my children will be resilient if I ignore them for a while and let them entertain themselves. When it all gets too much, I’m plonking my grotty vultures in front of ABC Kids, I will walk past the dirty dishes with my head held high and lean my back against the trunk of our jacaranda. I will half close my eyes and let my mind find peace watching sunshine zigzag through the leaves. Doing nothing at all is when I still feel whole. By Melbourne mama Mim Cook 31

Pap tests are changing Pap tests are changing in Australia – what does this mean for you? Before we get started, here are a few handy facts: • The Pap test (also called the Pap smear test) is a simple test that checks for changes to the cells of the cervix that may lead to cervical cancer • The cervix is a part of the female reproductive system that connects the top of the vagina with the base of the uterus (womb) • Almost all cases of cervical cancer are caused by a virus called HPV, which is short for human papillomavirus and also known as the ‘wart virus’.

So, what’s changing with the current Pap test? On May 1, 2017, the Pap test is going to be replaced with a more accurate test called the Cervical Screening Test. In the new test, the sample is collected in the same way as the Pap test – by taking a small sample of cells from the woman’s cervix. However, the new test will be processed in a different way in the laboratory. In the lab, the current test looks for abnormal cell changes, some of which may go on to develop into cancer. The new Cervical Screening Test will be looking for the cause of the abnormal cells: the human papillomavirus (HPV). In this way, the new test is a step ahead of the current Pap test and is a fantastic development for Australian women. The new Cervical Screening Test is based on new evidence and improved technology. It will improve early detection of cervical cancer and

save more lives. Pap tests have already halved the rates of cervical cancer since 1991, but we can do better. The new Cervical Screening Test will help to protect Australian women even more.

What else is different about the new test? For those women who find getting a Pap test a little awkward or uncomfortable, we have more good news. Currently, the recommended time between Pap tests is two years, but under the new guidelines, most women will be recommended to have the Cervical Screening Test every five years. Also, instead of starting the tests at 18 years of age, women will be recommended to be tested from 25 to 69 years of age. Women aged 70-74 years will be invited to have an exit test (a final test).

I have had the HPV vaccine, do I still need to be tested? Yes. The HPV vaccine does not protect against all types of HPV infection that are known to cause cervical cancer, so it is important that you still get tested regularly.

What do I need to do now? It is very important that you keep to the current schedule of two-yearly tests. You will then be due for your first Cervical Screening Test two years after your last Pap test. You will be prompted to make an appointment for the new test through the National Cancer Screening Register. If you have any new symptoms (including pain, painful sex or abnormal bleeding or discharge) in the time between your tests, make an appointment with your GP as soon as possible to discuss these changes.

What else can I do to prevent cervical cancer? • Take actions to decrease your risk of contracting a sexually transmitted infection (STI); for example, always using condoms • Consider the HPV vaccine. Speak to your GP about whether this option is right for you

On May 1, 2017, the Pap test is going to be replaced with a more accurate test called the Cervical Screening Test.

• Quitting smoking (or never starting) is a key step in protecting yourself against, and reducing your risk of, cervical cancer. Published with the permission of Jean Hailes for Women’s Health. jeanhailes.org.au 1800 JEAN HAILES (532 642)

Most women will be recommended to have the Cervical Screening Test every five years. 33

we love a mother We’re thrilled to introduce you to this issue’s creative Eastside mama, Renee Whyte. Renee is the creator and designer of the beautiful, playful, and whimsical brand, Gold Frankincense + Myrrh. The inspiration for the children’s accessories company came to her when she handmade a crown for her daughter’s first birthday. Each piece of her handmade range is unique and 100% handmade in Melbourne. Renee is one of those lucky business owners who not only loves what she does, but gets to spend time with her daughter while she works. Please tell us a little about your children, and what you love doing as a family? I have a beautiful little daughter named Florence Queenie. She’s my other half, we do everything together, she is a bit of an old soul, and is happy doing what ever I am. We spend a lot of time in our backyard; it’s a bit of an oasis for our family, with the studio right in the middle. She helps me create quite a bit, and makes lots of necklaces. She loves the creativity of the space and is happy to sit in there for hours, painting and making. What were you doing prior to launching your children’s label, Gold Frankincense + Myrrh, and what was the turning point for you to start the business? I was a Visual Merchandiser for over 10 years; I’ve worked for some amazing companies like Seed, Parenthood and Bed Bath n’ Table. I’ve always been a creator studying fine Arts Sculpture with a keep interest in Gold and Silver smithing. I created my own women’s accessory label in 2010, named Wizzer and Whyte, in which I hand made every piece in Melbourne. Wizzer took a break when I had Florence, as I wanted to enjoy her a little more than I was.

The GFM child brand only organically sprouted after I made Florence a crown to wear for her first birthday. A few friends showed interest in what I was creating and convinced me to take my wares to the Kids in Style fair. Within two months I had over 50 stockists. I’m very lucky to be doing something I love, I never feel like I’m working. GFM has grown and is always changing. I get bored easily so I make it a point to have my business move with me personally, ever changing, I hope to keep it exciting. How would you describe Gold Frankincense + Myrrh, and how do you differentiate your products from others on the market? GFM is a whimsical children’s range that creates and designs the things you dream of. I gain a lot of inspiration from childhood memories. I don’t like following trends, I create what I love. I use colours that inspire me and any collaboration comes from artists I admire. Most of my crowns are like artworks - they change every time I create them, so I hope that my brand can be associated with originality. I’m also very proud that I still hand make every crown in my studio. The children’s market has changed so dramatically in the last few years, its now

very lux and on trend. I like to bring back in a little of the old-fashioned memories. How do you juggle running your own business with motherhood? What is your favourite part of what you do? Up until this year I’ve been running a fine line, I haven’t taken much time for myself. If I’m not being a mother I’m working and that’s it! This year I am starting to create some pockets of me time. I have been lucky with the studio in the back yard that I could spend as much time with Florence as possible; I didn’t have to run to a time frame. I could be with her but also be creative. When you run your own business, fitness makes way for functionality. Let’s hope making a better me makes a better business. What other advice would you give mums who are considering starting a business? Just start! You have nothing to lose, you never know where it could take you… If you ask friends and other small business owners for advice, it can usually open a bank of information. That is invaluable. I was lucky I have gained my information from incredible friends in all avenues of business. They have given me the confidence, knowledge, and structure to grow GFM Child to what it is today. What inspires you and what has motherhood taught you? Motherhood has taught me patience, laughter, spontaneity and love. Nothing’s ever that bad when your child tells you they adore you. I’m inspired to be a better maker, friend, and role model because of it. I hope one day Florence might grow to design or take over Gold Frankincense + Myrrh - that’s my dream. www.goldfrankincensemyrrh.net 35

veggie love Kids and veggies sometimes don’t mix and can be the age-old dilemma of every parent! We know that the key to a long and healthy life is to eat a rainbow of chemical and pesticide free veggies, but short of hiding and blending veggies in sauces, how do we get our little tots on board, not just for now, but forever? How do we give them one of the greatest gifts possible…a lifelong love and appreciation for healthy, clean eating? 1. Where possible, buy newly harvested organic produce. It tastes better. Fact. Seems like an obvious statement, but serving up veggies that actually taste good will get the littlies eating what you put in front of them. So, ditch limp, lifeless and nutritionally void produce and go as fresh and organic as you can! 2. Persist and enforce the ‘one bite rule’. Make it an absolute must for your child to take ‘one bite’ and try the veggies put in front of them. But don’t force them to finish it…they just need to take one bite. Research has consistently shown that a rejected food, introduced 8-10 times eventually leads to familiarity and acceptance. 3. Let’s be honest…kids couldn’t care less about ‘being healthy’. What they do care about is being a beautiful princess or as strong as their favourite AFL player. Use this knowledge to your advantage and highlight to them the nutritional value of veggies…that carrots will make your eyes sparkle and that spinach will make you kick goals like Chris Judd!

4. Empower your kids and give them choice. Get the kids involved in the preparation of food and more importantly let them choose what they what to eat. Let them choose their pizza topping and what goes in their rainbow salad. Show them what mother nature has to offer and let them choose. 5. Educate! Children are sponges and are a lot smarter and open to positive reinforcement than we give them credit for. Teach your kids that food is a labour of love and not just picked off a supermarket shelf. Take them to a farm, or get a weekly box of seasonal organic produce delivered home. Teach them the names of different veggies and explain that at different seasons, we get different fruit and veg. Make them shell fresh organic peas and see them delight in the incredible taste and realisation that peas don’t come from a packet! Ramya Megna is the Girl Boss at Bayside Farmbox who has successfully used these tactics (and the occasional bribery tactic) to mould her 8 and 5 year olds into little foodies! By Ramya Megna, Bayside Farmbox baysidefarmbox.com.au @baysidefarmbox

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That’s intolerable Navigating the complex world of child food intolerances and food allergies is akin to a 24/7 military operation. Discovering that your child has food allergies must be an absolutely frightening experience for any parent. Every time a new food is introduced to the child, you are on standby, EpiPen in hand to see what is going to happen and whether your child may experience a mild or severe reaction. While the symptoms of a food intolerance are generally usually limited to digestive problems, a food allergy can be far more severe and even life- threatening as an allergy causes an immune system reaction and can affect various organs in the body, with a wide array of symptoms from skin redness, hives, swelling, stomach pain, tingling mouth right through to difficulty breathing, wheezing, loss of consciousness and collapse. As a child grows and becomes aware that they are allergic to certain foods, it must be frightening for them as well. The main food allergies are to milk, eggs, tree nuts, peanuts, wheat, soy, fish, shellfish, and sesame.

The answer appears simple; just stay away from the foods that a child is allergic to, but appearances can be deceiving and it is vastly more complicated than that. A simple pleasure such as eating out at a café or restaurant can be fraught with danger. As a parent you have to double-check every ingredient with the restaurant, and still mistakes can happen when a meal arrives meant for another table. You might find a safe place to eat out, but any management changes, or menu changes and you have to start all over again. 38

A friend of my young son went into hospital as a result of an allergic reaction and had to stay overnight. Despite the fact that his mum had specifically requested a meal having outlined his allergies, when his meal arrived it was labelled gluten free. When questioned the staff member said it is definitely his meal, just the label got mixed up. Now I don’t know about you but I would not be willing to take that risk even in a hospital, and so parents usually need to bring safe foods to eat everywhere they go.

Birthday parties and social events are also a minefield, and usually one parent has to be in attendance, or the child may not be able to go. Even when the host parent has been vigilant, about ensuring food safety, when children play, they may have food residues on their clothes and hands and an allergic child can come into contact with them and this can trigger a reaction. Some children are so sensitive that airborne allergens can trigger a reaction, so parents need to evaluate the risk for every social outing. It is heartbreaking that a child may be excited to go to a birthday party beforehand, but may not join in the activities once there, for fear of a reaction. While there are state guidelines in place for managing food allergies in schools and day cares, according to an article in the National Childcare Accreditation Council’s magazine, the number of children with food allergies is growing. Each child’s allergic severity is different and so each service needs to put together a management plan for each child, in conjunction with their parents. Parents with children with allergies can never really feel fully comfortable that the staff will know what to do should an allergic reaction occur. Parents may find a place where no incidences have occurred, and staff are vigilant, but like anywhere, staff members change, and if not

properly educated and informed may not know exactly what to do, or what signs to look for in case of an allergic reaction. Parents become walking encyclopaedias, checking all the ingredients on any food they buy. They find safe foods, which they stick to, but sometimes ingredients change or the manufacturing facility is changed and a safe food can become a dangerous food. Parents are constantly checking the food recall lists to make sure that what they are currently purchasing is still safe, but sometimes find out first-hand that there is a problem with a once safe food. Even purveyors of foods who are sensitive to the dangers of allergic reactions can through no fault of their own end up in strife when an ingredient they use that is normally safe can be contaminated due to a change in a manufacturing facility. It seems, continual communication and education is absolutely key as parents have to be vigilant ensuring teachers, friends, the wider community are educated to know what signs to look for, what to expect, how to react, what to do. In addition, they also need to constantly teach and remind their children not to eat any food a friend gives to them, and to manage their childâ&#x20AC;&#x2122;s expectations. There does not seem to be a comprehensive central place to go for current information, and aside from annual visits to their allergists, parents are on their own, or having to find support through a growing number of groups on social media, and blogs where they can learn from and support one another in this extremely complex, and terrifying world of food allergies. By Eastside mama Zadia Lenders, B.A. Diploma Holistic Therapies and owner of Coco Joes Dairy Free Ice Cream www.cocojoes.com.au

pet perfection Five benefits of Pet-Ownership on the wellbeing of our children A house without a pet is like pantry without chocolate – it’s okay, but could use a little joy. It’s evident that pets are our link to paradise. They don’t know jealousy (well, maybe just a bit), evil or discontent. To sit with your pet on a hillside on a splendid afternoon is to be back in Eden, where doing just that – enjoying isn’t called “doing nothing” but it’s called “peace”. Apart from the enjoyment and love part, what’s also good to know is that there is evidence pointing at multiple benefits of pet-owning for a child’s development and his/hers healthy upbringing. Additionally, children with social, emotional, behavioral or learning disabilities/ disorders can extremely benefit from the presence of and interaction with a companion animal. Kids who are typically introvert become more confident and their quality of life improves immensely. As for the kids who are hyperactive, their focus on learning becomes clearer and their behavior gets positively changed.

Pets aren’t a phenomenal option for kids only but for the adults, as well. Interacting with these lovely creatures, adults are prone to put aside their ongoing problems and re-shift the energy to love and play. With this, they immediately become happier, more cheerful and optimistic. For every household which is holding pets or considering to get a pet for their child, here are the benefits that’ll arise from this decision. In short, this is what owning a pet will do for your child:

1. Releases endorphins Releasing endorphins (hormones of happiness) is crucial in a child’s life. Interacting with pets helps release this hormone into the brain, helping the child feel content and loved. Solid proof to the beneficial aspect of pet owning is the numerous hospitals that now include a pet therapy program. Namely, the goal is to help young patients feel comfortable and relaxed by having animals around in a medical environment. And it’s not just that - patient recovery process appears to increase through positive interaction with the pets.

2. Builds up the immune system Research has shown that a child’s immune system is shaped up with pet ownership. Kids who get to spend their early childhood with a dog or a cat have a lower incidence of asthma and hay fever and are less likely to develop animal-related allergies. It is also great to learn that, according to the recent research, petowning families are more stable than those of children from non-pet owning families; the kids from the pet-owning families have proven to have built strong immune systems, particularly between the ages of five and eight. Also, they are known to fend off illness easier. Additionally, pets can help speed up recovery time, lower blood pressure and reduce stress and anxiety. Children can immediately sense that the animals are unconditional in their love and affection which is making them feel joyful and loved.

cognitive language skills will upgrade. It is safe to say that “a pet’s simple presence provides verbal stimulus to help your child practice talking and socialising with another being”.

5. Builds up self-esteem and teaches responsibility Get your child a dog and you’ll witness positive attitude changes in their behaviour almost immediately! In caring for an animal, children are acquiring foundation skills required for parenting. Additionally, “passage through the teenage years – a difficult time for many – is facilitated by a relationship with a nonjudgmental, ever supportive animal friend in whom one can confide fears and worries”. The best choice you can make for your child is to get them a pet they’ll adore. After all, with so many benefits coming with this decision, why would anyone doubt it, right?

However, note that caring for your pets’ health must be taken seriously; if the pets aren’t properly groomed and looked after, they can develop diseases that are transmitted to people. One of the most common diseases with such effect is Migrans Toxocara canis, so make sure you care for your pet properly.

Further, a child who owns a pet will, from early age, develop a sense of responsibility for another human being through chores like walking the pet, feeding them, helping them sleep, etc. A simple act of buying dog supplies noted in your kid’s “must do” calendar will mean a lot for their character build-up in the long run!

3. Improves physical health

By Olivia Williams Jones - Olivia is psychologist, dedicated to making some changes in the world, starting from her own environment. She is a proud mum of two silly boxers, Teo and Mia and is also a passionate writer about pets, parenting and healthy living. Her motto is “Be the change you want to see in the world”.

In the world that’s gone virtual and lifestyles that are becoming increasingly sedentary, having your child play outside is bliss! The animal magic is what will ensure this happens, which will be significantly increasing your child’s physical health. Plus, there’s exercise – for families that own a dog, walking or playing with it outside will be amazing for both the child and the dog. Then, playing chase with a cat indoors is a great way for people to burn a few more calories.

4. Increases the desire for socialising and increases verbal skills It’s honest, it’s emotional, it’s beautiful! Looking at the kids cuddle and snuggle with the pets while still learning to talk is beyond adorable and, at the same time, very powerful. Kids who are still learning to interact will first attempt this with their pets and, in such a way, get not only social and emotional support but also their

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My Home Cooks’ Out of curiosity this afternoon I looked into childhood obesity. I was stunned to read that 1 in 4 Australian children (25%) are overweight or obese (aihw.gov.au), and in the UK today nearly a third of children aged 2 to 15 are overweight or obese (gov.uk). Yes, I double checked, and looked again! It’s remarkable that in a world so set on slamming parents for feeding their children something that wasn’t sugar free, or bottle feeding their children rather than breast feeding, that we have come to this. Our children are getting fatter by the minute, and their teeth are rotting faster than a corpse in the desert. Excuse me for thinking that this is possibly down to the plethora of “advice” from every which way. As soon as you pop out your first born, you are bombarded with horrifying stories of allergies, and incidents. Tales of someone’s uncle’s, brother’s wife who weaned her baby too early and now has an elephant for a kid who has thirty-seven allergies and an epi pen sellotaped to his forehead. You can’t eat this if you’re breast feeding, you shouldn’t buy that when you’re weaning, you must NEVER EVER let your toddler drink apple juice! It goes on and on and on. Even when your children start school and you’re making packed lunches, you pray that Justin’s mum isn’t on lunch duty, what if she sees that your carrots aren’t organic and you’ve not made your own hummus (shop bought is a no no these days).

This year I will be making lasagne as I love it, with pasta (full of gluten), rich red wine infused beef, and a mountain of crispy cheese of the dairy variety on top! 44

We’re bombarded with messages that ring in our heads like Big Ben at midnight; a healthy outside starts on the inside; Be smart, Eat smart. Grown men, dressed like broccoli, shout slogans at you from the TV, like “I’m always in the mood to eat healthy food”.

Revolution Oh get lost Broccoli Ben and pass me the death by chocolate. Why oh why are we constantly ambushed with all these highly patronising bits of advice from companies who are blatantly poisoning us from behind their “eat healthy” message? As a mum of two I have become a dab hand at creating so called ‘healthy’ meals that the dustbin enjoys, whilst the children gorge on three-day old banana custard and toast with lashings of butter. After a twenty-minute battle with my 4-year-old to finish his sprouts, I promised myself I would stop insisting on following the trend, do my best and that’s it. I watched on as Monty urged and gagged over the loo, and thought, that’s it, I’m not going to give in to the demands of “super mum” or “green granny” or even the yummy mummy’s at the school gate. I’m making a stand. I’m not prepared to spend endless hours blending, chopping and mashing a daily rainbow of vegetables so as they can be thrown in the bin or worse; regurgitated down the loo. I’m going back to the old me, pre kids, where I cooked and ate what I really enjoyed, the meals I remember from my childhood. I was healthy, not overweight, had a varied diet, full of the nutrients I needed. Unlike now, 9 years’ postpartum where I am seriously lacking vitamin D, my iron levels are beyond a joke, and my stress levels are through the roof. I blame all of this on one thing. The ‘Critical Crew’, the “Quinoa Queens” and the “Soya Sisters”. The mums who positively shudder when you say the kids had egg on toast for dinner. “What? Gluten? Excuse me? No greens?”

I’m not sorry that my children don’t like parsnip and harissa fritters with a sprout and avocado dressing. They don’t like spaghetti hoops from a tin for goodness sake. There is no way I could get either of my children to gobble up salmon with a smile on their face, even if it had been submerged in Nutella first. I’m fed up with creating names for meals that omit the “yucky” ingredient; I’m not calling Calamari ‘Spanish chips’ anymore! This year I will be making lasagne as I love it, with pasta (full of gluten), rich red wine infused beef, and a mountain of crispy cheese of the dairy variety on top! I’ll be making homemade chips, apple crumbles, bangers and mash with veggies and lashings of gravy, pies, cakes, stews, Sunday roasts, bubble and squeak!! I won’t be cutting out this, substituting that, or limiting anything. I won’t need to. I’ll be cooking like my mum and dad did, and their parents did before that. I’ll be cooking healthy family meals, with no one sitting on my shoulder ‘advising’ me on how to add lentils to my already brilliant shepherd’s pie or make my morning porridge using quinoa. The statistics speak for themselves; Mum’s don’t need so much input when it comes to feeding their children. It’s overwhelming, confusing, and mostly downright unhelpful, resulting in our bins getting full and our kids getting fat. Family chefs, be true to yourself, you know what’s right, you know what’s good, you know your children. Don’t let anyone tell you anything different. Here’s to the true home cook’s revolution. #backtobasics By Olivia Wilson, Owner/Writer, The Wilson’s of Oz www.thewilsonsofoz.com

feeling Hyp Hypnotherapy….what is it, how does it work and most of all does it work? The origins of Hypnotherapy go back a long time. Trances have been reported throughout history. In the Western world hypnotism had its conscious re-birth in the 18th century and has been since refined and is widely used. But what is it? Hypnosis is quite often described as guided daydreaming, a natural, altered state of consciousness or a relaxed, hypersuggestible state. All of them are right one way or the other. When people think of hypnosis though, they often think of a stage hypnotists who makes a person cluck like a chicken. Well, as funny as an effect it might be, that’s not what Hypnotherapy is about. Those people clucking like a chicken don’t do it against their own will. They have been carefully pre-selected to be quite open to specific suggestions. Which brings me to one of the great and unfounded concerns that people have about Hypnotherapy: They fear that somehow they can be made to do things against their will when so instructed under hypnosis. But this is not the case and you will easily understand why. Imagine our brain, that beautiful structure in our head that can weigh up to 1.4 kg. It has the grey outer structure, which is where most of our consciousness sits. Located underneath is our tightly protected subconscious part. That’s the area where we store our fears and automatic emotional responses. Normally we are not even aware of it. But nevertheless, it can have a great impact on what we do and how we react to certain triggers. For example, let’s imagine a 5 year old girl gets attacked by a large dog. The subconscious part of the brain, that wants to protect us, files that under “dog = threat”, no distinction between large dogs or small dogs. From now on, whenever the girl sees a dog she’s scared because this is the information that the subconscious part of her 46

brain has as an automated response to dogs. When the girl grows into a 35 year old woman that fear is still there, regardless if she sees a small tail wagging Dachshund or large fierce looking dog growling. Even if she consciously knows that small dogs are not a threat to her, the subconscious brain takes over because it wants to protect her and is stuck at the 5 year old level. During hypnosis, which is a hypersuggestible state, a person with the help of the Hypnotherapist is able to access the subconscious mind. Based on the needs of the individual, the hypnotherapist can make suggestions that are understood and embraced by the subconscious mind and then lead to behavioural change, in this case the woman losing her fear of dogs. You can compare the process to trying to get into a nightclub: All the action, the dancing and interesting stuff is going on inside and on the outside you have the security guards making sure only selected people can come in. The security guards are the conscious mind and the people in the night club are the subconscious mind. In Hypnotherapy we get the security guards more relaxed which allows us to get messages directly into the nightclub (subconscious mind). One thing is for sure, those security guards (conscious mind) don’t relax if they don’t trust the person or the process enticing them to have the break. And somehow they can sometimes still be aware of what just happened anyway. Hence, Hypnotherapy cannot be used to manipulate somebody against their will.

So, what can be treated with Hypnotherapy? The list is long and pretty much includes anything where the subconscious mind has any involvement in our behaviour or a function in the body such as anxiety, high blood pressure, chronic pain and weight loss. If you have been trying to lose weight and always fail

due to one reason or another, Hypnotherapy can be very successful. One of the options is to subconsciously install a virtual gastric band (VGB) during Hypnotherapy which then acts like a real gastric band in helping the body to regulate appetite and meal sizes. If you have issues with sleep, hypnosis is able to help body and mind to work together and allow restful sleep to happen. And what about all those smokers who have tried to give up, but itâ&#x20AC;&#x2122;s all too hard? Well, somewhere in the subconscious part of the brain something is holding on to this habit and with Hypnotherapy we can access the subconscious and work on it. Another area is Irritable Bowel Syndrome (IBS). This is a condition which is characterised by recurrent abdominal pain associated with a change in bowel habits. It can be quite debilitating and severely impact on a personâ&#x20AC;&#x2122;s quality of life. We now know that disturbances in the biochemical signalling between the brain and the gut (the so called Gut-Brain Axis) are responsible. Various studies have shown a demonstrable effect in the management of IBS with Hypnotherapy. Most recently a 2016 trial conducted by the Alfred Hospital in conjunction with Monash University demonstrated that Hypnosis was successful in 72% of participants in comparison to 71% of persons managed by diet. To sum it up, Hypnotherapy can be used to successfully treat a great variety of complaints. However, it is important to find a therapist who you feel comfortable with and whom you trust. Stephanie Rother is the owner of Infinite Health Concepts and a qualified Hypnotherapist, Naturopath and Meditation Teacher. She practices in Bayside. www.infinitehealth.net.au

Saturday 6th of May from 10am–12pm All Oac campuses will open for a family fun bonanza! Come and see what makes Oac so special? • Meet the team and tour our specialised nursery, toddler and kindergarten environments • Family games & entertainment • Breakfast included To find your nearest Oac campus visit oac.edu.au Ph: 03 8529 5000 for enrolment/private tour enquiries

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