Bayside MamaMag July 2015 by MamaMag

BAYSIDE

July 2015

WIN 1 of 3 little veggie patch co. DIY half crates Homework Food glorious help food

School the readiness Eat around world Anxiety children Againstinthe grain

Feed kids right Preschool nutrition Investing in education Recipes galore

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I’m hungry I always enjoy working on MamaMag, but when it’s cold outside and someone invites you into their fabulous cafe to photograph a decadent chocolate pudding then lets you take it home to eat, well that just makes me love it even more. And to top it off that day also included free soup and cupcakes. #mamamagperks! Who doesn’t love food in winter? It warms the belly and the soul, and most likely widens the belly too. But I’ve got that sorted, I’ve just joined up to the new F45 gym and I’m super excited. Skinny-minnie here I come! We’ve got some great local foodies involved in this issue. Make sure you try some of their recipes and have at least 1 or 2 meals out this month! We’ve had an awesome month at MamaMag, obviously celebrating the big 1st birthday, but for once I’ve had lots of weekends with the kids, instead of them going up to Dad’s, and we have gone on some really fun adventures. For the long weekend we managed dinner at the pub (2 for 1 kids meals at Hotel Brighton, yes please), a trip into the city to visit the gallery, dinner at Southbank, then on the Monday we followed it all up with an mission with the cousins to Medibank Icehouse with a small detour through Costco for dinner supplies after. I knew they had big trolleys, but apparently they are big enough to cart four kids around in too. Crazy cousins. “Take a photo and put it in MamaMag” they say. We’ve got them well trained. Not surprising since their mum, my sister, is the editor of Westside MamaMag! After moving house and office in May I think I am finally settling in. Our new lop eared resident certainly is. He has taught himself to use the cat door and has declared himself an indoor rabbit. Which is fine as he is actually toilet trained! Only downside is he has started a one-sided love affair with Tessa the cat and he has been living up to his name Roger. A trip to the vet last week will hopefully sort that out though. Poor cat. I’ll report back next month! @localmamamag

WIN

Contents Eat your way around the world Meal ideas for a week

Going against the grain The paleo diet

1 of 3 little veggie patch co. DIY half crates

Parklife 12 We visit Dendy Park Brighton East Mama can cook 14 5 amazing recipes from some of our favs

endota spa Brighton

Preschool nutrition Healthy eating for kids

Family meal times Why do they matter?

Mama of the month Nellie Kerrison from Relish Mama

Lovely locals Exploring McKinnon Road McKinnon

Foster caring Meet Lisa Fothergill

Turn the page This months picks from Thesaurus

Find your inner yoga warrior Beating everyday demands in life

MamaMag is published monthly for the mums of the Bayside area by Grizzle Design Pty Ltd.

Photo therapy Mums, see the world in a new way

ABN: 26 042 138 550. PO Box 8018 Brighton East VIC 3187 Phone: 1300 771 446 Email: info@mamamag.com.au www.mamamag.com.au

Gluten free What is all the fuss about?

What’s your ‘plan B’? Separation and finances

It’s cold season The low down on vitamin C

Planning a holiday next year? Ideas for family fun

Fun for the kids Kid’s crafts and our colouring comp

MamaMag July 2015

worth $255 each! Visit our Facebook page to enter

www.facebook.com/localmamamag Entries open to Victorian residents only. Competition starts July 1st 12.01am and closes July 31st 2015 at 11.59pm. There are 3 crates to be won, each worth $255. Pickup is in St Kilda East or delivery at the winner’s expense. See littleveggiepatchco.com.au for rates. Visit www.mamamag.com.au full terms and conditions.

5,000 copies are distributed monthly. Editor in Chief: Sarah Cavalier Design and layout: Grizzle Design Advertising sales: Daniella Simonetti Distribution: Lara Schendzielorz Like to contribute an article or products for review or giveaway? submissions@mamamag.com.au Like to advertise in our next month’s issue? info@mamamag.com.au or download our media kit from www.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.

eat your way around th If winter in Melbourne leaves you dreaming of exotic and far-flung places, why not cook yourself around the world in 7 days. These simple favourites from around the world will take your family’s taste buds on an exciting and delicious adventure. Monday: Indonesia Kids go crazy for fried rice, but why not give tonight’s fried rice an Indonesian twist. Simply add a splash of kecap manis and soy sauce while frying the rice, and serve with slices of cooked chicken breast and a fried egg on top and your Nasi Goreng is good to go. Fancier versions could also include the traditional shrimp paste, cooked prawns and cabbage.

Tuesday: Great Britain Fish and chips, where would we be without them? Pan fry fish fillets in a little butter and oil, and serve with a sprinkle of lemon juice and some roasted potato wedges along side. For something different, sweet potato wedges are often a hit with kids, and you could try steaming the fish. Veggies on the side would add nutrients, colour and crunch.

Wednesday: Japan There is lots to love about Japanese food but for kids it’s hard to go past sushi. And making sushi is surprisingly simple once you have a few key ingredients and some willing helpers. You’ll need sushi rice (cooked and with a little rice vinegar forked through), nori (seaweed) sheets, pickled ginger – and your favourite fillings, such as sushi-quality raw fish (salmon, tuna, etc), cooked tuna, cucumber, avocado, grated carrot, egg roll, etc. Now grab a rolling mat and you’re off.

7 dishes he world in 7 days Thursday: Mexico

Tacos tick all the boxes – tasty, quick, economical, healthy, and the kids love to help. Experiment with chicken or fish tacos, or stick with the tried-and-true beef or pork – then chop lettuce and tomato, and grate cheese. Heat a few taco shells in the oven, and all that’s left is to add your favourite sauces – salsa, guacamole and/or sour cream. It really is that easy.

Friday: India Conjure up the magic of India with a bowl of warm, nourishing dahl. Lentils have a wonderful ability to absorb flavour, so think spices – garam masala, cumin, turmeric. Now add a little fried onion and garlic, and your kids’ favourite vegetables and let them scoop up the goodness with roti or naan.

Saturday: Greece Next time you’re thinking about cooking a bbq, why not leave the sausages on the shelf and grab some boneless chicken thighs instead. Even the pickiest of eaters will find it hard to resist the perfect marriage of lemon, garlic, oregano and grilled chicken. Other meats are just as good cooked in this style – and the perfect accompaniment is the family-friendly Greek Salad, made with chopped tomato, cucumber, pitted olives and feta.

Sunday: Australia Finally, welcome yourselves home on Sunday night with a mouthwatering Australian lamb chop. Sprinkle chops with fresh rosemary and olive oil and fire up the bbq. Serve with creamy mash made with a handful of delicious Australian cheddar cheese, and some lightly boiled green beans.

By Susan McLeish @ Messy Faces Messy Faces is a local Melbourne company that delivers healthy, home-cooked meals for kids. With no additives, preservatives and at least 2 serves of veg in each dish, you can have a night off and still feed the kids healthy, yummy food. Find out more at www.messyfaces.com.au

going against the The Paleo Diet – A Mother’s Opinion I recently attended a mammoth session of Pete Evans’ “The Paleo Way” tour. The afternoon began with a sweet introduction from Pete himself, with the help of two of his pals, Wes Carr and Luke Hines, from My Kitchen Rules. It then went onto a very heavy nutrition class from Nora Gedgaudas on the science behind the diet. As a student of nutrition I’ve learnt about the benefits of this diet (amongst 70 other diet theories) and while most of it I’d heard before, I’m always grateful to listen to the theory from the source itself, especially when it’s explained with a decent amount of passion. I wanted to share with you the general gist of the paleo diet, as well as what I see to be the pros and cons. Before I do though, I’m going to caveat something you all may know – I’m not a doctor, a scientist, a nutritionist or anything other than a well-educated mother whose passion is nutrition and is actively studying at the same nutrition school that Pete attended, to become a wellness coach.

Paleo in a sentence (or maybe two): It’s a diet that has us eat the way our ancestors did, i.e. more meat and fats (often of the animal variety), lots of chemical-free vegetables, no dairy, no grains and no sugar (artificial or fruit). There is also the occasional fasting period chucked in.

Pros: 1) It cuts out inflammatory food A low sugar and gluten-free diet can help to prevent many learning disorders in children, e.g. ADD/Autism/poor behaviour, etc. Now the reason for this is that both sugar and gluten affect are inflammation causing foods that effect the way the brain functions. During Nora’s speech she showed scientific evidence on the change in your brain’s function when too much gluten or sugar is consumed. By cutting these out, it allows the brain to function the way it was intended. 2) Ethical approach to food farming The diet encourages ethical treatment of animals. It advocates that if the animal you eat has been eating grains, taking antibiotics and living a short life in a highly stressful situation (e.g. a feed lot) then its meat isn’t going to be great for you. This really resonates with me – what the animal eats, you eat. 3) Eat clean vegetables Not too dissimilar from the above point and again something I really believe in, especially being a mother and reading so much research on how damaging pesticides are for young ones. Eat organic food, both for you and your environment. 4) Easy to follow ‘Paleo’ is the buzz at the moment and if you really look at it, it’s not all that different to the ‘I Quit Sugar’ diet, another buzz. Both are realistic diets to adopt for life, especially those that like to eat out, as menu options are plentiful these days.

grain?

Written by Stacey Clare The Aussie mum behind ‘A Healthy Mum’. www.ahealthymum.com.au

Against:

Overall:

1) Cutting out all grains and dairy

I’m grateful that we have such a prominent media personality like the loveable Pete Evans campaigning, working and living and breathing his message. He was inspiring. Will I be taking up the diet for the family and me? No. Here’s why…

There is research suggesting we never ate them but if we are honest, there is also research saying we did. Now whatever that case is, we can get the carbs we so often eat grain for, elsewhere. It could be from sources such as nuts or vegetables but personally, I function really well eating a few spoonfuls of quinoa with my grilled salmon and greens, and I like a bowl of muesli with good quality yoghurt. What I don’t function great with is eating lots of wheat, especially the refined variety, so for that I’m going to continue limiting it in my diet. 2) Cutting out fruit Sugar is sugar, I get that and there’s a lot of sugar in fruit but… my personal opinion is that there’s also a lot of goodness in it as well. If I’m having a piece a day and the little guy is having a piece or two, I’m perfectly fine with that.

I don’t feel we know enough. It scares me to cut out major food groups entirely from our diets. What happens if in 10 years time the research changes and we now need it? There’s no better example of this than what’s happening right now – we were told to cut out eggs and fat because they cause cholesterol but new research shows that’s simply not true and boy, do we now have a lot of health pickles because we were misinformed. I also don’t agree with vilifying entire food groups. Food should be enjoyed, and I want my little ones to grow up with a healthy respect for food, where it comes from as well as an understanding of which foods to enjoy in moderation. The last of my reasons is that I can’t predict my children’s future choices. Say I did take up this diet and my little guy lived this way for 18 years but then leaves home and decides to change his habits (you hope this doesn’t happen, but I’m realistic), will he have built up an intolerance to processing them? Could that cause discomfort and disease in him? I say that as a mother that’s recently weaned a child and the latest theory is to introduce all common allergy foods as early as possible, while the baby is building it’s immune system. Again, I don’t know enough to predict whether later research will prove this wrong too and I don’t think scientists know this yet. What should you do? If this diet resonates with you, try it. But try it with a nutritionist or even a wellness coach. This diet does changes things up significantly for you and I really think you need a right-hand man as you transition. 9

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Parklife

MamaMag park of the month!

DENDY park Dendy Street, Brighton East Whilst we are not heading to the beach much at this time of year, if your kids love a good dig in the sand, then this is the spot for you. Entirely fenced in with child proof gates, the whole playground is surrounded by a giant sandpit, which not only makes for safe navigation in and around the activities, but also creates endless digging fun. All the play equipment is covered in shade sails which also means year round fun. Equipment includes multi-compartment cubby, springers, climbing areas, big boat and a structure with scoops for picking up sand and swings. This park is best suited to younger kids, but bigger kids will love the rest of Dendy Park with a dog off leash area, goal posts, cricket nets, and a tennis practice wall. The playground also has toilets, tables with shade, BBQ and water tap. BYO bucket and spade!

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mama can Cook! She sure can this month! We’ve got some great recipes from some of our favourite locals.

Red Moose’s Chicken Noodle Soup Serves: 4 | Prep: 5min | Cook: 1.25hrs

Method:

Ingredients: 2 chicken breast fillets

Boil chicken in stock for 1 hour until tender. Remove from stock and allow to cool.

3 ltrs chicken or vegetable stock

Shred chicken and return to pot with stock.

1 tbs butter

Fry onion and leek in butter until softened. Add carrot and celery to onion mix. Stir for 5 minutes.

1 brown onion, finely diced 1 leek, finely chopped 4 carrots, finely chopped 3 celery stalks, finely chopped

Add vegetables to chicken broth with thyme and parsley. Bring to the boil. Add noodles. Reduce heat and simmer until al dente.

5 sprigs thyme

Stir in lemon juice. Season with salt and pepper.

½ bunch Italian parsley, chopped

Red Moose’s smoothies, wraps, soups and salads are made fresh in store. Visit them at 32 Waltham Street, Sandringham. Ph 9598 8273.

1 packet Rice vermicelli noodles Juice of 1 lemon Salt & pepper to taste

Keep an eye out for Red Moose’s new Hampton store opening soon! Smoothies, wraps and so much more.

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By Jodie Blight. Jodie is a Bayside Mum and creator of the hellotable app and hello summer cookbook Jodie’s tip: Make double and freeze half for another evening.

Hello Table’s Pea and Ham Soup Serves: 8 | Prep: 10 min | Cook: 2hr Ingredients: 2 tablespoons olive oil 2 brown onions, finely diced 2 carrots, diced 2 celery sticks, diced 2 garlic cloves, chopped 2 cups yellow or green dried split peas 2 ham hocks, skin and fat removed 2 litres (8 cups) water salt and pepper Find out more about Jodie’s book and mobile app at www.hellotable. com.au and follow her on Facebook at /hellotable

Method: Heat oil in a large pot over medium–high heat, add onion, carrot, and celery and cook until the onion softens (about 5 minutes). Add garlic, cooking for 1 minute. Rinse split peas under cold running water until water runs clear. Discard any discoloured peas. Add peas, ham hocks and water to pot, bring to the boil. Cover with lid and reduce heat to low and simmer for 2 hours or until the peas are mushy and the ham meat falls from the bone. Remove ham hocks from pot using tongs and set aside until cool enough to handle. Cut the ham meat from the bones and roughly chop into small pieces. Discard the bones. Using a spoon, skim the froth from the surface of the soup. Blend the remaining soup in the pot using a stick blender or remove in batches to blend in a food processor until smooth. Return pea mixture and ham to the pot and season with salt and pepper to taste. Ladle soup into bowls and serve. 15

A Healthy Mum’s Lamb Shank Pie Serves: 4 | Prep: 15min | Cook: 6hrs

Method:

Ingredients:

Step 1: Add all lamb shank ingredients to a large saucepan or slow cooker. Bring it to the boil and leave to simmer for six hours, removing the lid for the final hour of cooking to help the sauce thicken.

3 lamb shanks 600g tomato passata 1 cup of chicken stock 1 grated zucchini 1 grated eggplant 1 grated carrot 1 large handful of sage, thyme and rosemary tied together Mash: 3 small sweet potatoes 1 large parsnip washed 3 tablespoons butter Follow Aussie mum Stace from ‘A Healthy Mum’ on Facebook at /ahealthymumpage and online at www.ahealhtymum.com

Step 2: With half an hour of cooking time left, steam the cubed sweet potatoes and parsnip until tender. Mash the tender sweet potatoes and parsnip with butter until all lumps are removed. Step 3: Place one lamb shank and a generous amount of ragu sauce in a pie tin and top with enough mash to cover. Repeat with another shank. Bake the pie under a hot grill until top is bubbling and crispy, approximately 5 minutes then plate and serve. Toddler adaptation: Remove 1/2 a lamb shank’s meat from the bone, shred and plate with ragu and mash. Best served with a fork and/or spoon Baby adaptation: Finely dice a small amount of the lamb meat and plate with mash and plenty of the ragu liquid / sauce to allow it to come together into a chunky purée. Best served with a spoon.

This versatile meal is perfect for mum, dad, kids, toddlers and even your bub!

So much better than a packet mix and so simple to make. This will become an instant family favourite.

Two Localâ&#x20AC;&#x2122;s Chocolate Pudding Serves: 4-6 | Prep: 5min | Cook: 35-40min

Method:

Ingredients: 1 cup self-raising flour 2 tablespoons cocoa powder 1/2 cup brown sugar 80g butter, melted, cooled 1/2 cup milk 1 egg, lightly beaten thick cream and berries, to serve

Preheat oven to 180Â°C or 160C fan-forced. Grease an 8-cup capacity ovenproof baking dish. Sift flour and cocoa into a large bowl. Stir in sugar.

Sauce: 3/4 cup brown sugar 2 tablespoons cocoa powder, sifted 1 1/4 cups boiling water Visit our favourite sisters from Two Locals at 14 Bluff Rd, Black Rock. Ph 9589 2124

Combine butter, milk and egg in a jug. Slowly add to flour mixture, whisking until well combined and smooth. Spoon into baking dish. Smooth top. Make sauce: Sprinkle combined sugar and cocoa over pudding. Slowly pour boiling water over the back of a large metal spoon to cover pudding. Place dish onto a baking tray. Bake for 35 to 40 minutes or until pudding bounces back when pressed gently in centre. Serve hot with cream and berries.

Cuppa Cottageâ&#x20AC;&#x2122;s Foolproof Cupcakes Serves: 4 | Prep: 5min | Cook: 15min Ingredients:

Method:

2 eggs

1. Beat eggs and cream

1 cup thickened cream 3/4 cups sugar

2. Then add sugar and vanilla essence and beat for 30 seconds

splash of vanilla essence

3. Lastly add self raising flour and mix to combine.

1 cup self raising flour

4. Bake 10-15 mins until golden Sprinkle with icing sugar and enjoy! Or get creative with your own decorating ideas.

Visit Linda and the Cuppa Cottage team at 88 Station Street, Sandringham. Ph 9598 9334.

The kids will adore decorating these almost as much as eating them!

Royal in name. Royal in reputation. The family behind Bayside’s new pizza restaurant Queen Margherita have serious pizza pedigree. Marco’s father opened the famous Pinocchio’s Pizza restaurant in South Yarra in 1971. Pinocchio’s remained a fast favourite with locals and celebrities alike for over 40 years. Learning the royal ropes from a young age Marco picked up where his father’s empire left off, bringing with him his own ideas and a signature pizza he would become famous for – The Ocram (spell Marco backwards, add hot salami and olives and you got it!). With a love of fine Italian food, quality produce and the perfect pizza, Marco’s new venture Queen Margherita is aptly named.

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preschool nutrition Children aged between 2 and 5 years old experience a special time in their growing up as they expand their social, emotional and intellectual skills. This preschool period is often associated with a deceleration of a child’s physical growth while, at the same time, he or she is asserting their independence and testing their motor skills. How many of us have experienced a 3-year-old’s determination to brush her own teeth or tie his own shoes? In a nutshell, preschoolers are ready to play, explore and learn. They need lots of energy. Preschool nutrition is very important. It’s an important stage in life when healthy eating and physical activity habits are forming, so it’s essential to develop good eating behaviours early on as well as encouraging an active physical lifestyle.

Nutrition Australia recommends the following tips to encourage healthy eating for kids: 1. Surround them with healthy food messages. Always have a full fruit bowl in easy view. 2. Be a good role model as kids learn from those around them. If you eat healthy foods regularly with and in front of your children, then they will be more likely to eat the same foods. And if you’re physically active, there’s more opportunity for your children to participate with you to get exercise. 3. Think variety and try to ensure all meals and snacks contain food from the 5 food groups so kids receive a range of nutrients. Different coloured fruits and veggies are also important. But let your child’s appetite guide you – forcing kids to eat when they’re not hungry runs counter to their natural instincts. 4. Don’t make a fuss. Often it’s a test for many parents to stay calm when faced with a fussy eater, but remember it is our responsibility as parents to provide children with food and the opportunities to eat it. It’s also normal for a preschooler’s appetite to vary dramatically from day to day, so allow children to eat according to their appetite at the time. 5. Get kids involved in the kitchen, garden and food shopping. Allowing kids to get involved in food shopping and meal preparation is a great way to encourage an interest in the food they eat.

Providing your kids with good food means choosing a wide variety of foods from the key food groups: Fresh fruit and veggies – remember to buy produce when it’s in season as much as possible. Most supermarket produce is stored for months and months before hitting the shelves, and the taste and nutrient value is often questionable by then. If your family budget can stretch it, look for organic fruit and veggies as these haven’t been sprayed with toxic artificial pesticides and herbicides. And if you buy “in season”, you may find the organic variety is not significantly more expensive than conventional produce. Wholegrain cereals and grains – low glycaemic index (GI) foods including pasta and wholegrain bread help provide little tummies with long-lasting energy. Lean meats, fish and poultry – these good foods are high in omega-3 fatty acids and iron, which are important for brain development and muscle growth. Other healthy options include nuts, eggs and legumes. Try to offer something from this group at each meal if you can. Milk, yoghurt and dairy products – dairy products are high in protein and calcium, which helps build health teeth and strong bones. Watch out for flavoured yoghurts as most have added sugar, so keep an eye on sugar levels by reading the ingredient list and nutritional panels on yoghurt packs. A good choice is to buy organic plain yoghurt and add fresh fruit and nuts to make a super healthy snack.

Hydration Water is always the best drink for kids (and adults too). Avoid cordials, soft drinks and flavoured milks (often very high in sugar). Although it goes without saying that preschools should never be given sports drinks and energy drinks, we have seen parents give their young children sports drinks at school fetes and community events.

Snack right Snacks are an important part of a healthy diet for children as they help satisfy “in between meals” appetites and can balance nutritional needs in school lunchboxes. Preschoolers should have food every few hours to maintain energy levels and ensure a variety of nutrients are consumed during the day. But again, let your child’s appetite guide you. At Whole Kids we are very concerned about what goes into many snack foods that are available to children. We believe that too many snacks found in supermarkets are nutritionally poor with high levels of salt, sugar, saturated fats and unnecessary (and potentially harmful) food additives.

Food additives Did you know more than 300 food additives are permitted for us in Australia in nonorganic processed foods? Some of these additives should be especially avoided by children, including: Colours – (tartrazine 102; quinoline yellow 104; sunset yellow 110; cochineal 120; carmoisine 122; ponceau 124; and allura red 129). Preservatives – (benzoates 210-213; sulphur dioxide and all sulphites 220-228; all nitrates and nitrites 249-252). Flavour enhancers – (MSG and glutamates 620-625). More health professionals are becoming concerned with the accumulated effect of artificial food additives as children and adults consume larger quantities of processed food. Always look for snacks that have no artificial additives. Written by Whole Kids. www.wholekids.com.au All Whole Kids snacks are certified organic and free from artificial preservatives, flavours, colours and additives. They’re also free from genetically modified ingredients.

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family meal timeS Why do they matter? Getting the whole family to sit down for dinner can be next to impossible – with sport practice, working late and homework taking up the evening hours, many family members eat at whatever time best suits them – and that’s OK from time to time. But research shows that families who eat together regularly (that’s more than three times a week), have shown to have more positive outcomes when it comes to health, family relationships and social development.

Benefits associated with frequent family meal times:

The family dinner table, after all, is where children learn manners, converse and interact with grownups, share what’s happening in their lives and experience new foods. The preparation of food and the table setting process are all part of the roles in a family and shape thoughts and feelings around food and family.

• Decreased risk of children taking up smoking, drugs or having problems with the law.

Social changes that are affect the amount of family meal times: • Increased hours spent at work • Number of Australians living alone • Number of women (particularly mothers) in paid work • Number of single parent households and/or family displacement • Use of technology in the household • Percentage of income spent on food and drink away from the home

• Improved relationships between family members • Increased intake of healthy foods and healthier eating habits • Increased understanding of social behaviours • Improved speech for children • Better mental health outcomes

What you can do: • If you’re not already eating together regularly, aim to do so just one night a week. • If dinnertime is too hard to get everyone together, try to have a special family breakfast on the weekends or a family lunch. • During the week, don’t worry if everyone can make it. Sit with whoever is at home to enjoy a meal. • Ignore all phones, turn off the TV and ban texting at the table. • At a loss for conversation? Ask each family member to share one good thing and one bad thing that happened during their day. • Take turns talking so no one is left out. Use an egg timer for little kids if they tend to ramble! • Get your children involved in the meal preparation. Older kids can take charge of the whole meal, while younger ones can help set the table. Written by www.healthy-kids.com.au Healthy Kids Association is a non-profit, non-government health promotion charity with a mission is to promote and influence healthy food choices for children.

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MAMA of the month While we were talking about food and thinking about amazing Bayside mamas, we just couldn’t go past interviewing Nellie Kerrison, the clever mum behind the Relish Mama cooking school and author of the new Relish Mama cookbook. Relish Mama has been voted as one of the top 5 cooking classes and experiences in Melbourne and we are lucky enough to have her right here in Bayside.

When did you decide to create Relish Mama and where did the idea come from? Relish Mama began early in 2009. I took a deep breath and pressed ‘send’ on an email to a very small group of close friends and family. In this email I confessed that I had a little dream of teaching people to cook, to share my favourite recipes and style of entertaining, and to share a table with those that might want to come. I remember feeling incredibly nervous once that email left me and launched itself into cyberspace, but within seconds I heard the infamous ‘ping’ sound of my inbox and my first cooking class had sold out. I was overwhelmed with both relief and happiness. The nerves had left me, and I felt surrounded by love and support. I was more than proud that I was true to our family motto – It’s just 20 seconds of embarrassing courage and 20 seconds of bravery. This moment of courage and bravery changed my life. What were you doing before you had kids? I held a senior role in a large corporate company. I have a Bachelor of Business and have a finance background. How do you juggle being a mum and running your cooking school? It’s a little nuts at our place but I think we really are doing just fine. Michael (my husband) is incredibly supportive. We make a great team and juggle the many balls together. To be honest, I don’t often think it is the partners and children of a mother who chooses to work full time who suffer at all. I think mum’s do everything in their power to make sure all are happy, loved (fed!) and know exactly what is happening each day. I think it’s actually the mothers that don’t give themselves a break or 24

enough self care and love (too busy juggling) who suffer and I think we all need to be mindful of this and be there more to support one another. With 3 girls at school, do you have memorable parenting story to share? Well apart from the time I forgot to pick them up (how bad is that!), the most memorable for me is to simply watch their wings spread that little bit wider at the start of each year and the realisation that I can’t run from it. I get a huge lump in my throat but now I am filled with pride and the wider those wings spread, I really do think “you know what…..they are going to be okay”. Do your girls also enjoy to cooking? They adore creating in the kitchen. They have been known to make a pretty good day’s wage when they get in baking mode together and take their goods out the front of our home to sell and set up ‘shop’. I think I might just be working for them in a few years time! You have so many delicious recipes so what is your favourite? That is such a tricky one but what I love most to eat and to cook for those I love is the Moroccan tagine on page 92 of The Relish Mama cookbook. It has so many layers of flavours and I love dishes that you can just bring to the table for all to share. What courses do you offer at Relish Mama? We’ve grown a lot and we offer a diverse and plentiful course range now with myself and lots of other talented guest chef’s sharing their knowledge and skills. There is an enormous variety of choice with over 40 class types and cuisines the likes of Moroccan, Italian, Mexican, Spanish, Asian, South American, French, Greek,

as well as pastry workshops, cake decorating, whole-foods, gluten free classes and so much more. We also teach children’s classes every school holidays and corporate groups. What chefs have inspired you? Maggie Beer - not a Chef but a cook (so I love her all the more) and that smile and laugh! I have so much respect for Jamie Oliver and his passion. He is making an incredible difference to the worldwide problem of children’s obesity. I also really love Yotam Ottolenghi (who wouldn’t), Greg Malouf, Karen Martini. I REALLY, REALLY dig Annie Smithers, Guy Mirabella and Nicky Riemer and so much so that I approached them to be part of our team at Relish Mama. I am so lucky to have such incredible people around me and cooking up a storm in our kitchen. What inspired you to create a cookbook? It has been a dream for such a long time. Last year I decided I had to make it happen. So the best way to make something happen is to announce to the world what you want to do and shout it really loud. Once it is out there, there is no running and hiding. What future events are planned for Relish Mama? I love the way Relish Mama just keeps evolving. It seems to have a beautiful mind of it’s own and the ‘plan’ keeps changing. I am not a woman who could lock herself in to any long term business plan. Our industry and space is a very creative one and I need to be flexible enough to move with it and to explore our options. The corporate side of our business has really grown this year and I feel giddy with excitement to tell you that food tours to Italy start this year too and will be part of our schedule each year going forward. How cool is that! Where can we find you? Relish Mama is in a beautifully converted warehouse space in Cheltenham. You can check out their classes and more about Relish Mama and the cookbook at www.relishmama.com.au. The Relish Mama cookbook is also sold through selected stockists. 25

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lovely locals

l! ves loca Mama lo re lo p x e Like us to ? al village your loc to ur ideas Send yo . g a m a m info@ma com.au

Station A

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on St

on Roa

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1 4 5 3 McKinn

McKinnon Train Station

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We VISIT Mckinnon road mckinnon

1. Lunch and coffee - Mr Burch/Son of a Burch Mr Burch has a friendly and homely atmosphere and offers classic breakfast and lunch items 7 days a week. They support creative locals with a monthly changing art display in the upstairs gallery. Visit Son of a Burch, next to McKinnon station, for mid century modern decor, more amazing coffee, breakfast, light lunch, and sandwiches on the go. 129/169 McKinnon Rd www.mrburch.com.au www.sonofaburch.com.au 2. Homewares and gifts - Amarillio Plus Mama has been dying to check this gorgeous store out having driven past many times and we were not disappointed! Bold, fresh and exciting, with a quirky selection of designer wares, gifts and toys. 181 McKinnon Road www.amarilloplus.com.au 3. Parties, fun and more - Polkadot Entertainment Starting with a gorgeous children’s wear/gift shop up the front, upstairs at Polkadot is where the real fun happens. They host amazing kid’s parties with themed entertainers and endless fun. Plus if it’s not party time they also offer holiday programs and toddler music/dance classes too. A one stop shop for fun! 145 McKinnon Road www.polkadot.net.au

4. Date night - The way to San Jose This gorgeous Italian pizza restaurant boasts a dazzling bespoke fitout, and exceptional wine list and some scrumptious seasonally adjusted pizzas to go with. Mama recommends the Zucca pizza for lovers of goats cheese, there is no finer. 135 McKinnon Road thewaytosanjose.com.au 5. Bespoke furniture - Flock Upholstery Got an old chair at home you think is destined for the hard rubbish. Pop in to see the lovely Lauren and have a chat about recovering it and creating a unique piece your friends will be envy of. 141 McKinnon Road

6. Family friendly dining - Fabulous Fine Food Brassiere style, you can come at any time of day for a meal or just coffee and a slice of fresh baked cake. Come and enjoy a relaxed lunch with a glass of wine. Plus a special kids menu is available for the families who would like to go out and enjoy a meal with the kids and know that healthy options are available for them. 161 McKinnon Road www.fabulousfinefood.com 27 27

Meet busy mum and OzChIld Foster Carer - LIsa Fothergill The first thing that strikes you about Lisa Fothergill when you meet her (apart from her purple Mohawk) is her warm, open and friendly nature. Lisa is a mother of 3 teenage boys, with a busy husband, their own business and is also involved with her local calisthenics club and various kids sporting events. What sets Lisa apart is that she and her husband Ian are foster carers with OzChild and in the five years they have been caring have taken in over 180 children who have been unable to live with their own families for reasons such neglect, drug and alcohol abuse, violence, family breakdown and illness. Ian had grown up with his own family involved as foster carers so he was very committed to this being the right thing to do to help children in need and Lisa was keen to get involved. They thought about it for many months before deciding the time was right for their own family and went through the process of selection and accreditation before being accepted as carers, a process which takes between six to eight months. With a family of active teenage boys, the household is always busy with basketball and various sports and activities. Adding to

this Lisa and Ian are currently caring for two brothers who came for a short term stay and are still with them twelve months later. Lisa takes it all in her stride as she finds the opportunity to help young children grow up in a safe environment, watching them grow and develop confidence and improve their life skills is so worthwhile. What has also been a highlight for Lisa is to see the impact it has had on her own three sons, James 14, Wilson 13, and Harry 12. The boys are always excited to have new kids coming in and out of their home and new friends to play with but the boys also had to learn that the children who come into care are not with them forever. Lisa comments that the skills her own boys have learnt as a result of foster care have been wonderful to witness. Lisa says “as a mum being able to teach my boys that they are very lucky in their own situation and there are many kids less fortunate who need our help has helped them learn about empathy and kindness, mind you they’re not always angels but they do care”. Watching how her sons share their lives, their toys and their home is something she is very proud of and understanding that difficult and complex behaviours in other kids is sometimes a symptom of challenges in someone else’s life.

“We don’t make snap judgments about anyone”. Lisa and Ian enjoy knowing they are able to make a difference and see foster care as just another part of their lives. Lisa’s friends always comments on how much food she cooks but she says it’s because she never knows how many kids she will have to feed and likes to make sure there is always plenty to go round with 5 growing boys in the house. Foster care can be challenging and Lisa acknowledges it hasn’t always been easy but the rewards always outweigh the negatives and she says the support she receives through OzChild has helped knowing they are never in this alone and her case worker is always just a phone call away. A favourite part of foster care for Lisa and Ian has been to see the changes take place in young children who have previously missed out on the safe and secure environment of family life. Simple things such as regular meals as a family, routine and in particular the benefits of good food, brain stimulation and exercise for kids can make such a difference in helping them achieve the developmental milestones we often take for granted.

Lisa says “Becoming foster carers has been such a fantastic addition to our family, it’s not always easy but it’s been incredibly rewarding”

About OzChild OzChild provides care to over 300 children and young people every day throughout the south east region of Victoria offering care to our most vulnerable children and families and has been operating for over 160 years. If you would like to know more about foster care and to watch a video of Lisa talking about her own experiences as a foster carer, please visit www.ozchild.org.au or call 9212 3900. Information sessions are held monthly and foster carers are urgently needed in the Bayside area.

turn the page “Sugar Rush” by Sari Bullock We all have our own favourite treats. Lollies, chocolates and all kinds of sweets. But too much sugar and our brains turn to mush. This is a funny rhyming story about what could happen if you give in to the Sugar Rush!

“The Very Hungry Caterpillar” by Eric Carle Eric Carle’s The Very Hungry Caterpillar is a perennial favourite with children and adults alike. Its imaginative illustration and clever cut-out detail charts the progress of a very hungry caterpillar as he eats his way through the week. With the subtle message that eating well helps health and wellbeing.

“Cool Kids Cook” by Donna Hay Kids will be saying ‘What can I make for dinner?’ thanks to Donna Hay’s Cool Kids Cook. Full of recipes like Spaceman Eggs, Mountains O’Macaroni and Buried Treasure Muffins, Donna appeals to children’s creativity, and their love for getting their hands into everything. The 40 kid-friendly recipes are complemented by essential tips on kitchen tools and safety and a page of food-fun stickers in the back.

“Kitchen Garden Cooking with Kids” Stephanie Alexander Stephanie Alexander’s philosophy is that there is no such thing as special food for children, that if food is good, everyone will enjoy it, regardless of age. This book tells the inspiring story of the garden and cooking program Stephanie initiated in a large inner-city school in Melbourne in 2001. Here are 120 of Stephanie’s recipes, all written for children, with simple instructions and lots of fast, fun facts for curious minds.

This month’s kid’s books are brought to you by our friends at Thesaurus. Thesaurus Books, founded in 1978, is owned and managed by locals Luke and Judy Macartney. With over thirty years of experience, they offer our customers the ultimate book buying experience. Incorporating an ABC Centre, we also offer customers access to music and DVDs, including the latest in ABC, SBS and BBC products. 30

We all understand that if our car isn’t working properly we need to get expert assistance to fix it. Why wouldn’t we do the same for our relationship?

Family Life’s Bayside Family Counselling Service provides counselling for individuals, couples, families and children. Family Life has been providing family support services to Bayside families since 1970. Please call Family Life on (03) 8599 5488 or visit www.familylife.com.au to find out more. 31

Find your Inner Yoga Warrior A Simple Task: For sixty seconds, attempt to still your body. Disengage from the emotional storm in your mind and settle the wild waves of your consciousness. For sixty seconds, merely focus on your breathing. Let go of your thoughts. Be at peace with yourself. Not so easy, is it? The typical demands of everyday life will often accumulate strain within the mind and body without you even recognising it. Maybe your shoulders are slumped in an uptight hunch, or there’s an accidental frown creasing your forehead. At any rate, you are subconsciously engaged in a constant battle against mental and physical fatigue. Sometimes it only takes a few quiet moments to slow down and listen to the signals your body is sending you. But really, who has time to do that? There’s washing to be done, mouths to feed, bills to pay; does the list ever end! If the idea of taking some time out feels completely unrealistic, then maybe it’s time to turn to yoga.

“For me, yoga is the calming and grounding force in my life,” says Nova Brown, in-house yoga expert at Warrior One Yoga in Brighton. Despite its considerable growth in popularity as a form of exercise, the implicit benefits of yoga are actually endless. Nova explains that you don’t have to be a trained super-yogi to experience the physical, emotional, cognitive and spiritual realms that yoga offers.

“It has given me a stronger awareness of my body and enabled me to learn how to restore and heal myself through movement.”

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Nova and her husband Dustin, ex pro-surfer and black belt Jiu-Jitsu athlete, opened the doors of Warrior One Yoga earlier this year. The bespoke studio provides accessibility to a range of classes that focus on progression, not perfection.

“Today yoga classes are not just for the superfit, super-flexible and super-serious,” Nova says, explaining the advantages yoga can have for the whole family. “Yoga classes offer families a bonding opportunity to come together in a non-competitive and healthy environment.” Although parents might cringe at the thought of attempting a calming and quiet yoga class with their overly energetic teenagers, Nova assures that it really is an uplifting experience.

“Practicing yoga with your children delivers the same mental and physical benefits as any other yoga class: peace of mind, relaxation and increased bodily strength and flexibility.” “We intend to educate and empower you to understand movement, keep you balanced, free of pain and living better in your body,” says Nova. The Warrior One Yoga community really is open to everyone. Why not take some personal time to visit the boutique studio in Brighton and explore the extensive classes it has to offer. It might just be the peace and quiet you’ve been searching for. For more information visit: www.warrioroneyoga.com.au

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See the world in a new way While some parents say the arrival of their first child brings a whole new view on the world, for Mornington photographer, Adrianne Miller that’s literally the case. After the birth of her son, Roy, Adrianne started seeing the world through different eyes...or, in her case a different lens. “With the birth of my first child in 2013 I experienced what so many mothers go through, but few like to admit. I was having ‘meltdown days’”, says Adrianne.

“Unless you’re superwomen or a nannyenhanced Kate Middleton, every mother will know what I’m talking about!”

“Being home alone with a baby, especially one that spends most of the day crying, takes endless internal resources. Once you’ve worked through “Oh sweetie, what’s wrong”, tried every trick in the book, and moved on to ear-plugs, you might need to bolster those internal resources.” For Adrianne that meant getting back in touch with what makes her happy. “For years photography was more than my profession, it was my touchstone to feeling good, a creative outlet that helped me see the world in a positive way. No pun intended, I simply lost sight of that in the early months after having Roy.”

“Anytime I felt like I wasn’t coping, I would leave the piles of washing, pick up my boy and camera and head outside. I would instantly feel better, it gave my mind something to focus on and I could take on the world again!” Adrianne soon found the that reconnecting with photography was more than just a way to see the joy in the world. Beyond the fun, the photos came to have a special meaning. Looking back Adrianne reconnects with the time, the place, the mood of the moment ... and the strength she found to over come another “meltdown day”. The reconnection with photography also led to a new business venture for Adrianne creating a photography business that does away with the studio and captures kids at play, in their special places or celebrating milestones. But Adrianne is quick to reassure that you don’t have to be a professional to benefit from a bit of ‘photo-therapy’. “Becoming a parent often goes hand-in-hand with becoming the owner of a new camera,” she says. “I often meet parents who have purchased new equipment to capture the exciting early days, only to find that learning how to wrangle a new baby leaves no time to wrangle a new camera.” The first step, says Adrianne is to take the pressure off yourself. “Photography is a fantastic way to interact with kids of all ages,” she says.

with photo-therapy “You don’t need technical ability to have fun and get great shots... you just need to focus on the fun.” Adrianne has photographed a lot of children and has found a big difference between the ones that are used to being photographed and the ones that aren’t. The children who have their photo’s taken a lot at home seem to have a very strong connection with the camera. It builds their confidence incredibly ...the result is better shots and happier kids! With an eye to good shots and a great day out, Adrianne has the following suggestions: Have no expectations. You’re here for the process, not the results. Take a few shots to warm up and let the kids get used to having the camera around. Put the camera down and let the kids wander off and play before you pick up the camera up and shoot again. The kids will be more comfortable, the play will be more fun and the shots will be more natural. Remember cameras are tools, not jewels! Let the kids have a go. Supervise so they don’t drop it, but cameras are pretty sturdy things. The kids will have better understanding about what you’re doing and even the most photo-focused kid will move onto something else so you can shoot again.

a mama’s story

Get down and dirty! Get on your hands, knees...even your tummy. Shooting at kid level definitely brings the best results. Shooting through some grass, leaves and stray toys can even create a nice effect. Don’t get stuck on faces. Portraits are lovely, but shots of hands, feet little bottoms and dirty heads, can tell a nice story if you want to put it in an album. Work with the sun you’re given. Planning around kids can be impossible. Make the most of the time you have. Early morning and late afternoon will give you the best lighting results when the sun is nice and low. However, shooting with the sun directly behind your subject can give a nice sun-flare effect. Or shoot with the sun behind you and have a look at the shadows and how you can incorporate them into the shots. Enjoy! Whether it’s taking a photo or something else, find what you are passionate about and involve your children in it. You may even spark a passion in them that will bring you together for years to come. By Adrianne Miller - Roberts Roy Boy Creative Photography www.royboyphotography.com

what is all the fuss Let’s start with what gluten actually is

Is it really gluten that’s upsetting my kid’s tummy?

A protein found in wheat and other grains that gives elasticity to dough and the fluffy and chewy texture to your baked goods (often what entices you to go back for 3 more slices of bread!), sauces and numerous other processed foods.

Upset tummies are a common occurrence in everyone, especially kids, so how do you know if it’s gluten causing the problems? There are varying degrees of gluten sensitivity or intolerance (not to be confused with wheat intolerance), the worst being coeliac disease which requires a very specific diet completely devoid of gluten. An accurate diagnosis of coeliac disease should be sought with the help of your GP and often requires more than one method of testing. It can be a long process but very worthwhile if it means avoiding a lifetime of food restrictions. If coeliac or an intolerance is confirmed an Accredited Practicing Dietician (http://daa.asn.au/for-the-public/find-an-apd) is the best person to speak to about where to begin when altering your diet or that of your child.

It is widely used and is often hiding in products where you would least expect it. You will find gluten in everything from cereals (including oats), pasta and noodles, breads, cakes and biscuits to pre-made soups, some processed meats, ice cream and anything that has been malted, condiments, some lollies, chocolates and potato chips, icing sugar mixtures and watch out for spice blends including curry powder, dry mustard (often combined with flour) and ground spices like cinnamon. Beer usually also contains gluten!

For some minimising gluten in the diet is a lifestyle choice which is perfectly safe and can be maintained long term. A GF lifestyle is becoming more popular in recent times and the great news about this is that for some it means a simple change away from processed foods and trying to eat more whole fresh foods. Here are some things to look out for if you are catering to gluten free needs:

about gluten free? Shopping

Eating out

Fresh is best—all of your fruits, vegetables, meats, nuts and legumes (and their flours), eggs and dairy are all naturally gluten free and so is rice, corn, cocoa, coconut and honey. Quinoa is also GF and is a wonderful substitute for pasta or couscous and is much more nutritious.

Be aware of flours added to sauces etc, or using the same pots (and even the same water) for pasta as for blanching your vegies. Ask if the fryer oil is dedicated to GF food only or if perhaps it’s had crumbed products in it? If so it’s not GF.

Always read the label—thankfully our labelling laws in Australia are quite strict so you can be pretty confident that if a product says “gluten free” there is no detectable gluten or “low gluten” (not more than 20mg gluten/100g). The crossed grain logo which represents approval by The Coeliac Society of Australia (www.coeliac.org.au) also helps with making safe purchases. All labels must also declare if the product “may contain traces of” wheat, rye, barley or oats.

Look out for “GF” cakes/slices that may be dusted with icing sugar as the icing sugar may contain gluten.

The Gluten Free Shop in Ormond offers online shopping if you are short on time. www.glutenfreeshop.com.au

Cooking Avoid cross contamination—use different coloured chopping boards and utensils, a separate toaster, and separate areas of the pantry for wheat based flours/biscuits/breads to the GF products. Regular cake/biscuit recipes can be made GF and still come out with a delicious and fluffy bake I promise! You do have to be willing to experiment and baking GF is a little more expensive than using wheat flour. The main thing is to add a binding agent (Xanthan or Guar gum which is available in your health food store) to substitute for the gluten as this holds your final product together.

The Gluten Free Eating Directory is a great resource and has an app to help when you are out with the family for a Sunday breakfast. www.glutenfreeeatingdirectory.com.au Eating GF can be just as enjoyable and delicious as a regular diet and GF foods are becoming much easier to find. There are many quality products arriving at farmer’s markets and on the shelves of your local stores as well as restaurants and cafes that now cater to GF. If you are willing to invest some time learning a bit about food labels and asking a few key questions when eating out then you are certainly able to be in control and take an active role in your own health and food (and tummy) happiness. If you are interested in learning more about a GF lifestyle and want to connect with the GF community then mark the 10th and 11th of October in your diary for the Melbourne Gluten Free Expo at the Melbourne Exhibition Centre and if you are looking for some delicious gluten free cupcakes for your next event give The Mixing Bowl Cupcakes a call. By Eileen Spiteri - Bsc (Nutrition & Food Science) From The Mixing Bowl Cupcakes (gluten free cupcakes of course!) Phone 0411 482 253 www.facebook.com/themixingbowlcupcakes

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What’s your ‘Plan B’? So, do you even have one? Don’t worry, you are not alone. Most people who enter a relationship don’t think about what might happen if they end up separating. But it does make good sense to at least have some idea of what a life without a partner might look like because, statistically speaking, one in two of you will need it at some point in your lives! So, what do I mean by a ‘Plan B’? It means starting to become more aware of what your finances look like; in terms of assets and liabilities, as well as your income and expenses. It also means, if you are a stay at home wife and mother, having some skills that can be put to good use and earn you an income in the event you do find yourself ‘going solo’. I often see women (who might even just be considering separating) give their ‘financial’ power away all too easily to men in relationships and then wonder why the relationships fail. On the flipside I see men who often think that being a stay at home wife or mother is not real ‘work’ and therefore their contributions during the marriage should not be considered equal. WRONG on both counts! Staying at home to look after kids is definitely considered work and does count as a ‘contribution’ under the Family Law Act (in Australia). The problem is not the law – it’s actually how women (and men for that matter) are often made to feel worthless if they do decide to stay at home. I see it in some of the women who feel powerless to leave a relationship because of

the finances, or lack thereof. Or, as is the case in some relationships, a woman refusing to go back to work (even after the kids are at school) because they believe the man should be the sole financial provider. And then they wonder why they are seeing me? A true relationship is about supporting the roles that both people play…being aware of what’s going on with your money, both making contributions to the relationship and also keeping yourself informed about all aspects of your household. Even setting and sticking to a budget can be a really empowering act for a stay at home wife/ mother to do. Also, being responsible for paying some of the bills and keeping a little bit of your ‘own’ money in an account somewhere and possibly having your own credit card which you are responsible for can be empowering acts to undertake that will contribute to your ‘financial worth’ in the relationship.

Why all of these are important? Because, whilst under the law it doesn’t matter in whose names assets to be divided up are in, what does matter is the knowledge and understanding that it creates in your mind and what you do with that knowledge; whether you stay in the relationship or not. After all, knowledge is power. And what you choose to then do with that power is up to you. But at least then you have the choice. Written by Tamara Kay from Mindful Separations

offering a balanced approach to individuals and couples in the separation process

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it’s cold season So what is the down low on Vitamin C supplements?

• Broccoli, brussel sprouts, cauliflower • Green and red peppers

It is that time again…muscle aches and pains, sniffles, sore throats and fevers…yes it is almost cold season again.

• Sweet and white potatoes • Tomatoes and tomato juice • Winter squash

I am not a believer in supplements and would rather everyone get their nutrients from whole foods. So I thought that I would do some research, I want to see if it is worth taking Vitamin C in the winter months, and also if we can save some $$.

• Kiwifruit • Pineapple

So what did I find? I had a quick scan of then endless journal articles and this is what I found.

So firstly some background on Vitamin C Vitamin C (also called L-ascorbic acid or ascorbate) is a vitamin that humans are unable to create themselves and therefore needs to be consumed by eating foods containing it. It is a handy little water soluble vitamin necessary for normal growth and development and responsible for keeping your skin, tendons, ligaments and blood vessels healthy. It also assists with wound healing and repairing and maintaining cartilage, bones and teeth.

How much do we need?

All fruit and vegetables contain some vitamin C.

• Citrus fruits and juices • Strawberries, raspberries, blueberries, cranberries

2. Some studies have shown that consuming high amounts of vitamin C may reduce cold symptoms or shorten the life of the cold (but not significantly) 3. While this is great consuming excessively high doses of vitamin C can lead to symptoms such as abdominal cramping, nausea, fatigue, kidney stones and diarrhoea (so is it really worth it?)

There is no magic vitamin that will help protect you against getting unwell during the colder months.

What foods contain good amounts of vitamin C?

• Cantaloupe

1. Consuming high amounts of vitamin C does not stop you from getting the cold (sorry guys!)

What is the verdict?

According to the NRV’s adults need 45mg/day (anything else is excreted).

• Watermelon

• Mango • Papaya

Each year I have friends and family tell me that they are taking Vitamin C supplements to prevent the common cold.

Foods with particularly high amounts include:

• Spinach, cabbage, turnip greens, and other leafy greens

Instead of buying expensive vitamin C supplements save your $$ and eat fruit and vegetables high in nutrients and spend your well earned cash on a holiday to some place a bit warmer! By Jessica Luongo, RNutr, BFS&N, MDiet Accredited Practising Dietitian www.refocusnutrition.com

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Sandringham Fruit Market Your local fruit and vegetable merchants

10% OFF

Present this coupon on Wed 15th, Thur 16th, Wed 22nd or Thur 23rd July and receive 10% off store wide!

22 Waltham Street Sandringham Ph 9598 3340 Live Local - Shop Local - and donâ&#x20AC;&#x2122;t forget to mention MamaMag!

PLANNING A FAMILY HOLIDAY NEXT YEAR? Now is the time to start planning your family travel for 2016. Early bird fares will be released within the next couple of months and Destination HQ recommends that you start giving some thought to your travel for next year now. The trend in family travel this year for the Bayside community has continued to be Asia dominated. There have been some great deals in 2015 to Bali and Thailand. However Vietnam, Cambodia and Laos are emerging as family travel hot spots. For beaches, shopping, culture and food Asia reigns supreme. The US is also a popular destination for family travellers. Definitely the West Coast is far more accessible for Australian families than the East. However, travelling to the East Coast to Florida and incorporating a Caribbean Cruise is certainly on the rise. Royal Caribbean Cruises have some amazing ships that leisurely cruise this part of the world. Cruising, whether it’s the Caribbean or the Pacific has steadily increased in recent years. The huge advantage that cruising offers is the ability to see different countries and experience different cultures but only unpack once. Cruising is a traveling home away from home. With all inclusive cruises available this could be the ultimate family getaway. Europe and the UK are always well covered with the early bird fares. As a family travel destination the UK and Europe are worthy of consideration, particularly for families with older children. Once the flight is behind you the trip of a lifetime can begin. Hire a car in the UK and spend time staying at B & B’s in the rolling countryside outside of London. In Europe you can drive or if you’d prefer perhaps a more

relaxing way of getting around you can travel by train. Either way Europe always has so much to offer with a variety of different cultures, ancient history and of course incredible food. South America is emerging as a travel trend particularly with the under 30’s and retirees. However, Chile, Argentina and Brazil have so much to offer in terms of their natural beauty that for a family that enjoys the great outdoors South America could be the ultimate destination. Africa is also a destination for the adventurous family. Wildlife safaris, camping out under the stars in South Africa or Tanzania, getting to see the animals of Africa up close and personal is an amazing experience for anyone and to be able to share that as a family would be unforgettable. So there are some great ideas for family holidays for 2016. Now it’s up to you to think about what destination interests your family and come in to see us at DESTINATION HQ. 5 East Concourse Beaumaris, 9589 3294 travel@destinationhq.com.au

Sprinkle Art I don’t know about you but I just looooove sprinkles! So I though why not use it in some amazing art work for the kids. Super easy to do and super cute to look at. What you will need:

Lets get started!

• Sprinkles

Using your pencil lightly draw your shape on the construction card. Keep it very simple. A start, hear, flower or your child’s name.

• PVA glue • Paint brush • Thick paper (construction card) • Grey lead pencil • spoon

Paint the PVA over the entire shape you have drawn. This need to be a reasonably thick coat of glue. Using your spoon sprinkle your sprinkles over the PVA. Carefully tip the picture over to shake of excess sprinkles. Leave to dry for at least 72hours before hanging on a wall. This activity is great to do with the little ones as well. Let them paint the PVA in any pattern all over the paper and cover in sprinkles, for a very original art work! I would love to see some of your art work. Post your pictures on my facebook site. Facebook.com/lizzyannstudio lizzyann.com.au

One of these two gorgeous puzzles from our friends at Trombie Toys in Sandringham

Then post your entry by July 31st to: MamaMag PO Box 8018 North Road LPO, Brighton East VIC 3187

Name: Address:

Age: Postcode: 45

For your child's next birthday party, why not invite

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Need HELP with the kids? No time to yourself? Family harmony suffering? Have Australia's leading Nanny, Angela Jacobsen, who nannies for the stars, help you and your family. Ozsupernanny also offers: ● Nannies/Au pairs/Babysitters ● Private Consulting - Supernanny style ● 101 Training certificate for Nannies and Carers ● Baby Love and Baby Food books 0404 212 450 ozsupernanny@gmail.com www.ozsupernanny.com

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FOR MUMS: Preconception care, natal care, post natal care KIDS TREATMENTS: Baby's health care, colics, teething, sleep problems, colds, fever, coughs, eczema, allergies, asthma, croup and many more... 43 Strathmore Street, Bentleigh mob 0409 015 451 www.mynewnaturalhealth.com

Photography Newborn and Maternity Port Melbourne based and mobile

0405 714 219

ejmphotography.com.au

Mel’s Soy Wax Products candle making workshops 4hr workshops in Sandringham - $150 For details call Mel on 0402 246 458

Call Dimi today on 0412 850 400 46

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Relish Mama Cooking Classes

Teaching great home cooking using the freshest of ingredients in a loving, intimate and very social environment. Catering for individuals, private groups and corporate bookings.

For more information, or to make a booking phone: 03 9553 4846 or email: info@relishmama.com.au www.relishmama.com

Winter Warmers now in stock Socks Gloves Scarves Blankets Beanies Umbrellas

Sleeping Bags & Knitted Blankets Live Local - Shop Local - and donâ&#x20AC;&#x2122;t forget to mention MamaMag!

www.wildaction.com.au

PH 0419 385 245

LI VE Di AN re I Yo ct MA u! To LS

THE PERFECT WAY TO CELEBRATE YOUR NEXT CHILDREN'S BIRTHDAY PARTY!