port phillip
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
free Local fun for the Port Phillip mum 1
BON APPETITE! So I know last month I told you I was a wannabe party stylist. Well, I’m also a budding food stylist. Or more accurately, a foodie who likes to look back on my food journey! Although I’m starting to photograph my food less before I indulge, much to the delight of my embarrassed and frustrated family! I’m learning to pull back and just be in the moment. At least MamaMag allows me to indulge in food styling on occasion for our recipes, but the credit this month goes to MamaMag boss-lady Sarah, who photographed one of our favourite local brunches, the Zucchini Corn Fritters at Hawk & Hunter. YUM! Such is my love affair with food, that the bulk of my memories are tied to food association. I often say that I’m Italian on the inside. I’ve even made my own salami a couple of times. I love the way food brings family together. Especially when food traditions are passed through families - be it Nonna’s gnocchi or Nanna’s sweet apple pies. Cooking with kids is a special language all of its own. Like our foodie Mama of the Month, Deanne Bogusz of Itsy Bitsy Chef, I love the power of food and the symbolism it represents. There’s no greater joy than celebrating with loved ones and breaking the bread together over a full dinner table. Sharing a vino, some laughs, stories and full bellies. I’m in my happy place. I love farmer’s markets and the whole paddock to plate philosophy. I love feeling more connected and being responsible for my buying power in the produce market. And one day I’ll find the motivation to set up that much-dreamed about veggie patch out the back (get on to our Little Veggie Patch crates competition!). As a mother, I know that my food choices, and my own body image, greatly influence my daughter, so I strive for a healthier and more balanced lifestyle that flows through to the entire family. Although, I’m still a work in progress. I have many food related guilty pleasures! I’ve never been one who has tried to diet but there are lots of buzz diets and trends surrounding the food industry. Inside we’ve explored the Paleo concept, with an informed mum’s opinion on what it’s all about. Lotte and I also got to explore St Kilda’s Veg Out Community Gardens this month. What an absolute wonderland for kids and big kids alike. Nothing like getting dirty in the garden, feeling the soil, and smelling the produce to keep you connected. Until next month, keep loving local and enjoy La Dolce Vita.
@localmamamag
WIN
Contents Eat your way around the world Meal ideas for a week
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Going against the grain The paleo diet
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Family meal times Why do they matter?
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1 of 3 little veggie patch co. DIY half crates
Parklife 10 We visit Albert Park Community Park Mama can cook 12 5 amazing recipes from some of our favs Meet you at the market Top South Melbourne Market picks
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Turn the page This months picks from Readings
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Mama of the month Deanne Bogusz from Itsy Bitsy Chef
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Gluten free What is all the fuss about?
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Veg Out Community Garden 26 Gardening is an act of faith in the future Baby led solids Introducing solid foods to bub
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It’s cold season The low down on vitamin C
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The mother I really want to be A Port Phillip mama’s story
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Preschool nutrition Healthy eating for kids
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Foster caring Meet Lisa Fothergill
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Lovely locals Exploring Acland Street St Kilda
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Fun for the kids Kid’s crafts and our colouring comp
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Food Bank Fighting hunger in Australia
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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.
MamaMag is published monthly for the mums of the Port Phillip area by Grizzle Design Pty Ltd. 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
5,000 copies are distributed monthly. Editor in Chief: Sarah Cavalier Port Phillip Editor: Kirsty Chick Design and layout: Grizzle Design 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.
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7 dishes he world in 7 day s 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
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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.
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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. 7
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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Parklife
MamaMag park of the month!
Albert Park Community Park Access on the Western side of Aughtie Drive, Albert Park. This one is a must-visit and a firm favourite on our local playground radar. The cafes of Armstrong Street, Middle Park are a short stroll away for a coffee fix or a lazy fish n’ chips to have at the park. The skyline of our gorgeous CBD is in the backdrop and the playground itself is full of nooks and crannies filled with fun features. The playground structure is on the larger scale and has a medieval feel with its wooden forts offering lots of maze like and climbing adventure! It is fun following an excited toddler up and down and all around - a good workout trying to keep up as they can be out of sight in seconds! There’s a few different slide options, a myriad of swings, small flying fox, balancing beam, monkey swings, tyres to climb, a swinging belt bridge to jump and wobble across and a cute little sandpit area. We love the music chimes and the wooden spinning letter blocks.
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Enjoy plenty of seating around the play equipment which is well shaded with large shade sails and surrounding majestic trees. A very handy amenity is the toilet block which includes a baby change table. There’s also bbq facilities and plenty of surrounding grass for a picnic or other games and running around. Expect to see lots of active families stopping by on their bikes and scooters for a play on the weekend. For the tram adventurers, the park is right on the Middle Park tram stop. Important to note is the design of the playground which caters for wheelchair access with a ramp leading into a flat open section into the middle of the playground, a great viewing area. With Albert Park Lake just a stones throw away, an added bonus to your outing can include some duck and swan spotting or chasing!
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mama can Cook! 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 By Melb Mum and creator of the hello table app and summer table cookbook. Find out more 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.
Jodie’s tip: Make double and freeze half for another evening.
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A MamaMag fav, we’ll happily eat this for breaky, lunch or dinner!
Hawk & Hunter Zucchini & Corn Fritters Serves: 4 | Prep: 10 min | Cook: 10min Ingredients: 500g corn kernels 1/2 red onion, sliced 3 eggs 100g frozen spinach, thawed 350g zucchini, grated 1 tsp cumin seeds, toasted 1 tsp plain flour 1.5 tsp baking powder Salt and pepper to taste
Method:
Sides: 2 avocados 4 eggs 250g smoked salmon Balsamic glaze
Hawk & Hunter is a MamaMag favourite on the monthly distribution run! Make sure you try their donuts as well! Mon – Sun: 7am – 5pm. 03 9528 2719 8-10 Glen Eira Avenue Ripponlea 3185 hawkandhunter.com.au
Place half the corn kernels, spinach, eggs, cumin seeds, flour and baking powder into a bowl. Process with a stick blender into a smooth paste. Add the remaining corn kernels and the zucchini and red onion and fold together. Add salt and pepper to your liking. Divide mixture into 4 then grill or pan-fry each portion in 3 patties until cooked through. Plate as a stack topped with smashed avocado, a poached egg, smoked salmon and drizzle with balsamic glaze.
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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!
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So much better than a packet mix and so simple to make. This will become an instant family favourite.
A Winter Delight 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 180째C 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
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.
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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.
The kids will adore decorating these almost as much as eating them!
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Meet you at the market Tea Drop Tea Drop recently opened its first brew bar and retail store in the heart of South Melbourne Market, promising to give coffee-crazed Melbourne a run for its money. Tea Drop sources the world’s most scrumptious tea leaves, fruits, herbs and spices and painstakingly blends over 100 flavours of teas. Market favourites include the South Melbourne Breakfast tea and the Malabar Chai which is ‘spiced, creamy and delicious, like a warming hug’.
Proper & Son This new twist on a modern carvery serves up delicious roast meat rolls, fresh salads, breakfast and great coffee. Owner and chef Eugene Lavery describes his new venture as ‘fast food service with a slow food ethos, setting the menu weekly based on what we find within the Market and what’s in season’. It’s little wonder that Melbournians are tracking Lavery down at the Market to enjoy a bite from his simple but beautiful menu.
Aptus Seafood Since 1969, Aptus has been serving up Melbourne with extraordinary seafood. Owner Angelo, a second generation fish monger, is now at the helm and always happy to help with advice on the right type of fish for your dish. People come from far and wide to indulge in his freshly shucked $1 oysters. Other top selling products include Tasmanian salmon, cooked crayfish, fresh prawns and sashimi grade tuna.
Emerald Hill Deli Emerald Hill Deli owner Maria Totos, who was born and raised in the Greek island of Evia, has been at the helm of this gourmet gem for over 30 years. Her love of family and cooking, combined with hard work and determination, has seen her business thrive. From a beautifully curated cheese room, to arguably the best range of macarons in Melbourne, this deli is well worth visiting next time you’re at the Market.
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We love a good market at MamaMag and Port Phillip is blessed to have one of Melbourne’s best. We joined the queue for some famous South Melbourne Market dim sims and got the inside story on a few of the friendly traders who make up this vibrant community market.
Boisdale Best The arrival of this new stall at the Market heralds a new era in fresh produce. Boisdale Best is owned by the Harvey family who have been farming the fertile soils of Boisdale in Gippsland since 1989. Rob Harvey, 29, says ‘I hate the thought of freshly picked produce being transported long distances over a period of weeks and being refrigerated before reaching the consumer. I’m transporting fresh produce and ensuring it’s reaching the consumer within hours of being handpicked or harvested’.
T.O.M.S: The Organic Meat Specialist Home to an amazing array of certified organic meats from Milawa chicken to Cherry Tree lamb. Tom’s home made, genuine free range pork Cumberland sausages and organic lamb & rosemary basil burgers are ideal for a BBQ with friends. Or if you want to wow your guests, try the organic bush spice & beer butterflied lamb. Partridge, quail, goat, venison and pheasant are also available if you’re feeling game.
Padre Coffee Padre is nestled among the Market’s finest butchers, bakers and candlestick makers, serving up coffee every which way you like it. They source single origin and blended coffee beans from ethical and sustainable farms around the world. Enthusiastic, unpretentious coffee fanatics are behind every cup, lovingly producing, preparing and presenting you with Melbourne’s Best Coffee (MYOB Melbourne Market Awards 2014).
Discount Health Foods Otherwise known as the ‘Home of Health’, Discount Health Foods prides themselves on impeccable service, an outstanding array of health and wellness products, and great prices. Moshe, owner and personality behind this health superstore, has been at the Market for over 25 years. He’s such a happy face to have around the Market and can sometimes be found sneaking into Maria from Emerald Hill Deli’s cheese fridge to eat her Roquefort!
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turn the page
Monthly book reviews from our friends at:
Rivertime by Trace Balla This book is delightfully unique. It is a hand-drawn graphic novel suitable for independent readers aged 6–10, but also for adults and children to enjoy together. The story is one we all need to absorb – about tuning in to the rhythms of nature and appreciating the cornucopia of animal and plant life that can be discovered away from our busy lives. It’s just perfect for those interested in discovering nature and for youngsters you’d like to engage with something other than their screens. – Angela Crocombe, Readings Carlton. Ophelia and the Marvellous Boy by Karen Foxlee Ophelia and the Marvellous Boy has it all: a magical realm embroiled in a battle between good and evil; a council of wizards pitted against an evil Snow Queen; a 300-year-old boy and a pragmatic, rational girl caught in a peculiar museum; a delicious juxtaposition of magic and logic; and a quest to save the world. A wonderful adventure, perfect for independent readers aged 9 and up, and an ideal read-aloud for the whole family. – Athina Clarke, Readings Malvern.
Figgy in the World by Tamsin Janu Sometimes you meet a child character in a story and wish that you were more like them. That’s how I feel about Figgy. She’s a determined and resilient girl with a fantastic sense of humour, who can survive anything because her rationalisations about the world are a hundred times better than the truth. Figgy in the World is an uplifting adventure, seasoned with hope and laughter. Highly recommended as a family read for children aged 6 and up, or independently from 8. – Emily Gale, Readings Online. How to Save the Universe in Ten Easy Steps by Allison Rushby A fair proportion of children’s fiction has been issue based in recent times and while that definitely has its place, when a book comes along that is just fun it is refreshing. How to Save the Universe in Ten Easy Steps is fun with great dialogue, a narrative that zings along and an endearing main character. This is a laughout-loud funny book but you better read it quickly before the end of the world. Suitable for readers aged 8 and up. – Alexa Dretzke, Readings Hawthorn.
Readings is an independent retailer of books, music and film, with five shops operating in Melbourne at St Kilda, Malvern, Carlton, Hawthorn and State Library of Victoria. Drop in for story time at Readings St Kilda, every Saturday, from 10.30am to 11.00am. For children aged 2 – 5 years old. Free event, no need to book. To find out more please call (03) 9525 3852. Sign up to their enews at readings.com.au to keep in the loop of their children’s events and story time. Readings St Kilda: 112 Acland St, St Kilda. 20
An outdoor adventure for 6-10 year olds.
“Rivertime reminds us to slow down and open our eyes to all the beauty around us.” - Sally Rippin, children’s author and Guest Judge of the Readings Children’s Book Prize.
CARLTON • HAWTHORN • MALVERN • ST KILDA • STATE LIBRARY OF VICTORIA readings.com.au | Free delivery anywhere in Australia for online orders $19.95 and over. To sign up to our weekly e-news visit readings.com.au/sign-up
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MAMA of the month It’s July food month, so naturally we have found a wonderful mama involved in food to chat to! Deanne Bogusz loves the power of food to bring people together. She shares this passion and her skills in cooking at her Port Melbourne based kid’s cooking school, Itsy Bitsy Chef.
Tell us a bit about yourself? Including your budding MasterChefs at home... I am a Qualified Chef/Patisserie Chef with 20 years proven experience in the industry. After 16 years working in hotels, restaurants and fine dining, I went on to teach at Tafe. I found a real passion for teaching the love and art form that cooking has to offer. I am a mother of 2 incredible children, Talulla (6) and Elijah (2). My husband Robert has a Polish background, hence the last name Bogusz. I am a very driven and passionate person. I grew up in the S.E suburbs but have lived in the inner-city for the last 20 years. Talulla loves cooking, she cracks and separates eggs. Beats, whips, combines and cuts her fruit and cheese snacks. Elijah loves kneading dough, there is more dough on his hands than ends up being cooked but he looooves it! He grabs pots of raw rice and he stirs them around pretending to cook. What was the inspiration behind starting Itsy Bitsy Chef? Talulla continues to surprise me in the kitchen. It was the pleasure of watching her delight in it that gave me the idea to start my own business. I was on maternity leave with Elijah and one day cooking in the kitchen with Talulla it ‘jumped’ on me! After all, I had 20 years plus experience cooking and there was nothing out there on the market that provided a weekly cooking class involving the whole experience of cooking from measuring, making, cleaning and then devouring the spoils together as a team. The school programs out there for cooking are decorating classes that don’t actually cook at all! Or they have pre-measured the items, a 22
time-saver, where children lose the ‘accidental education’ I like to call it, that comes with cooking. This is why Itsy Bitsy Chef is unique! The classes run for 2 hours which may seem long but in order to reap all the benefit from cooking it takes this long. Most other cooking sessions out there, rush through the process, while we are usually sitting down to devour our food by 5:30 -5:40pm. The food they have made with their own lil hands. It’s a reward and they are amazed every lesson with what they are able to do. In a world where we are rushed so much it is something that I don’t want to do when it comes to teaching children. If we have extra time we play food games which are educational and fun and team building. It also concretes my relationship with each child. Can you share any advice to other mums wanting to start their own business? Branding is so important! I spent a lot of time on branding the business and making sure it has continuity. Don’t underestimate a great ‘font’ when writing website content, something I will never do again! Find an idea that is unique and research whether there is a market for it? Only do something that you are passionate about. What do you enjoy most about your work? Making a difference in the children’s life is without a doubt the most enjoyable part. Expanding the palate of fussy eaters, much to their parent’s delight. Improving the fine and gross motor skills of children who have had difficulties in that area, which in turn gives them great confidence and self-esteem! Even seeing children with language difficulties, show vast improvements in their speech from class
participation. There’s lots of communication in a ‘working’ kitchen and food knowledge to ‘take on’. There is an absolute joy imparting food knowledge and giving them skills to create beautiful food. Food is unlike any other art form. It can take hours or days to create, then presented in minutes, only to be devoured and enjoyed in moments. What’s cooking in the Itsy Bitsy kitchen? We cook something different every week and we rotate between sweet and savoury- cream horns, lunch boxes, pizzas, gnocchi, chicken meatballs skewers with cous cous and so much more. What is your biggest tip to promote healthy eating in children? Drinking water and milk, they don’t need anything else Other drinks have endless calories in them, they are food. Don’t buy pre-processed biscuits. 30% of our diet is pre-processed foods. What does success look like to you? Having more time with my family. Making a difference in many children’s lives and giving them a gift of providing food for their loved ones! Any exciting future ventures for the business that we can look out for? Itsy Bitsy Chef has just released Incursions within primary schools and childcare centres in the scope of the national curriculum. I team up with a PhD Scientist to deliver ‘explosive’ hands-on Science in food presentation. We have 4 levels for our cooking program, 16 sub-levels. The first being the introduction level Itsy Bitsy Chef – there are 4 certificates to obtain in each level. What’s your go-to family dinner when things are really busy? Spaghetti Bolognaise is always a winner in my family and easy to make in advance, children love pasta!! I make a mixture of beef and pork when making the bolognaise, it’s my lil secret to making it especially tender (or chicken mince if you don’t eat pork). And finally, what’s your guilty pleasure? A tripe brie and blue cheese on crisp bread with some ice cold red grapes. Itsy Bitsy Chef - 147 Liardet St, Port Melbourne www.itsybitsychef.com.au 23
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:
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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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“Gardening is an act of faith in the future” Those are the words that greet visitors and inspire locals on a sign at the entrance of the Veg Out Community Gardens in the heart of St Kilda. And the future of the local community is well nourished here with an abundance of blooming year-round flowers, herbs and vegetables. With Luna Park, Acland Street and the St Kilda Beach foreshore surrounding, the Veg Out patch offers just under two acres of communal space in prime real estate territory. What a treasure to the local community that the council has kept the land for this purpose a place of growth, a sanctuary of peace and tranquillity in the centre of Melbourne’s pulsing tourism heart. It’s essentially public parkland, utilised in a unique and creative way that gels perfectly with the eclectic neighbourhood. Large vintage floodlights on wires above the gardens are a reminder of the former life of the grounds as a lawn bowling club with the former clubrooms now leased as art studios surrounding the gardens. An arty pulse flows through the gardens with sculptures and unique plot bed decorations making the gardens a visual feast. There’s something about a garden and the seasonal cycle of life within, that commands a certain reflection to appreciate the beauty in the details. There are over 140 plots in the gardens, leased by local residents of Port Phillip who are responsible for maintaining their garden. The plots are monitored and if they get neglected or become overgrown for too long, a warning is issued as there is a waiting list of eager locals ready to take over an unloved plot. John, an active committee member, busy tending to the compost and general tidying up on the
Sunday we visited, explained that the bed heads have all recently been replaced in line with the recommendation not to use treated pine because of the chemicals seeping into the soil. It was a big and expensive job, largely funded by the royalties from the monthly Veg Out Farmers’ Market, as well as the labour of love of Rob, the Garden’s President, and some of the active members like John. There’s a roster of plot holders to look after the chicken coup and those who are on the list tend to hold onto their place, as the reward of their efforts is fresh eggs on their day of duty. Not much reward in the colder months explained John as the eggs become less and less! Kids will love to run among the gardens, watch the chickens and budgies, and see the guinea pigs. There’s hop scotch fun on the pavement, a large patch of grass for a picnic, or for all kinds of chasing and imaginative play. The sandpit is always a popular place for new little friendships! A mother’s group used to meet here every week, and still do a little less regularly. The Veg Out Farmers’ Market behind the grounds at Peanut Farm Reserve operates on the first Saturday of every month from 8.30am - 1pm, followed by a working bee on the first Sunday of the month where all the plot holders are encouraged to come and have a tidy up of the communal space. Anyone can get involved. A BBQ and some laughs are shared. There’s also a great wood fire oven in the spacious outdoor kitchen out back. Towards the end of Spring, the garden hosts an open day with kid’s entertainment, bands, food and drinks for a celebration of what the garden is all about. Community. There is so much more than just flowers, herbs and vegetables grown here!
Veg Out Community Gardens | Shakespeare Grove & Chaucer Street, St Kilda | vegout.org.au 26
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baby led solids Introducing solid food is something to get excited about! One of the first baby gifts I received when I was pregnant with my first child was a travel set for baby food. A cute little plastic bowl, with grippy plastic on the bottom, and a place to snap in a baby spoon in the lid. The idea that the baby I was growing would one day grow up into a little person, who would enjoy all of the same things I do, enthralled me. One day, we’d sit down together, have dinner and talk about our day. The baby I could feel kicking in my belly would love my bolognese and think rocket wasn’t a real food, just like me.
It’s no wonder that when and how to introduce solids can become a topic that parents fret about getting right. With so much emotion attached to something that becomes such an everyday occurrence, we all want to do what’s right when we feed our bubs the first taste of solid foods. Bethany is a mum of two who has recently started solids with her youngest baby, Dulcie. “I started putting food in front of Dulcie just before she was 6 months old. She would seal her lips and pull funny faces for the first week or so and then one day she properly reached out and grabbed a piece of tomato that was on her tray and got right into it,” says Bethany. “I went off her ability to sit up straight and grab toys with her hands as signs she was possibly ready.”
What sorts of foods are best to offer as first foods? “The best first food is an iron-rich one,” says Joy Anderson, an Accredited Practising Dietitian and International Board Certified Lactation Consultant. “The only nutrients essential from outside sources from around 6 months to about 8-9 months are iron and zinc. From a nutritional point of view everything else is still supplied adequately by breastmilk or infant formula. The 28
best food for this is meat or if vegetarian, meat substitutes. A trimmed lamb cutlet makes an ideal first food when practising baby-led solids. It is high in iron and zinc, has a great handle and is low on the list of foods a food-sensitive baby might react to. And babies usually love it!” Bethany’s daughter Dulcie loves eating finger foods. “She loves eating cut-up grapes and tomato. I wouldn’t say she has a favourite food yet, but so far she has had a go at everything we’ve offered her!” It’s an approach that Joy agrees with. Purees are not necessary if the baby is developmentally ready for solid food, but some mothers like to start with these for a short while. Iron-fortified baby rice cereal is popular and has more iron than pureed vegetable and fruits, so is better in this regard. Or finely-minced or scraped meat would also be good. For vegetarians, mashed legumes contain iron. Purees should only be used for a few weeks at the most, so babies don’t get hooked on being spoon-fed pureed food.
Early solids is not just about nutrition. It is a lot about the baby practising eating skills, learning about tastes and textures of food and enjoying food. A great way to do this is with baby-led solids (aka ‘baby-led weaning’) or finger foods. This means allowing the baby to play with real foods like the parents would eat - avoiding choking hazards of course - and practise the movements required for self-feeding. Foods that require a spoon, such as yoghurt, can be offered with the baby using a spoon as a dipper (or fingers!). Spoon-feeding of purees doesn’t teach the baby these skills, and these have to be learnt at a later age. Spoon-feeding was developed as the only way to feed babies at a time when they were fed solids before they were developmentally ready. This happened when fewer young babies were breastfed and infant formulas were incomplete, so additional foods were required much earlier than 6 months.
Of course, parents may choose to combine baby-led solids and spoon-feeding at different times. Letting your baby feed themselves can get messy, so spoon feeding while out and about can help to keep things tidy!’ ‘If a mother prefers mostly spoon-feeding in the first few months, textures should become lumpier after the first week or two and the baby offered finger foods at times as well, at the latest by about 8 months. Take care that your baby doesn’t take to solids too enthusiastically and cut down his/her milk intake too quickly. From 6–9 months, intake should still be close to 100% breastmilk or infant formula, gradually reducing as solids increase remaining as greater than half the diet until 12 months.
Introducing solids is an exciting journey for parents and babies. It’s messy, hilarious and a fun and bonding experience. It can bring the family together at meal times. Invest in some good gear to minimise mess (a drop sheet on the floor and a Puddle Feeder), expect to wash yoghurt out of your bub’s hair, and relax and enjoy the ride! For breastfeeding support call the Australia Breastfeeding Association’s Helpline on 1800 mum2mum or 1800 686 268. You can also attend a local support group, antenatal classes, and access breastfeeding information. Go to www.breastfeeding.asn.au for more information.
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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 $$.
• Kiwifruit • Pineapple
So what did I find? I had a quick scan of then endless journal articles and this is what I found.
So firstly some background on Vitamin C Vitamin C (also called L-ascorbic acid or ascorbate) is a vitamin that humans are unable to create themselves and therefore needs to be consumed by eating foods containing it. It is a handy little water soluble vitamin necessary for normal growth and development and responsible for keeping your skin, tendons, ligaments and blood vessels healthy. It also assists with wound healing and repairing and maintaining cartilage, bones and teeth.
How much do we need?
All fruit and vegetables contain some vitamin C.
• Citrus fruits and juices • Strawberries, raspberries, blueberries, cranberries
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2. Some studies have shown that consuming high amounts of vitamin C may reduce cold symptoms or shorten the life of the cold (but not significantly) 3. While this is great consuming excessively high doses of vitamin C can lead to symptoms such as abdominal cramping, nausea, fatigue, kidney stones and diarrhoea (so is it really worth it?)
There is no magic vitamin that will help protect you against getting unwell during the colder months.
What foods contain good amounts of vitamin C?
• Cantaloupe
1. Consuming high amounts of vitamin C does not stop you from getting the cold (sorry guys!)
What is the verdict?
According to the NRV’s adults need 45mg/day (anything else is excreted).
• Watermelon
• Mango • Papaya
Each year I have friends and family tell me that they are taking Vitamin C supplements to prevent the common cold.
Foods with particularly high amounts include:
• Spinach, cabbage, turnip greens, and other leafy greens
Instead of buying expensive vitamin C supplements save your $$ 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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The mother that I really want to be French-native married to an Adelaide boy, I became a mother 2 years ago in beautiful Melbourne. I remember walking back home with my little treasure in my arms; I felt so blessed! Unfortunately, 8 days later my father was diagnosed with terminal cancer. He died when my son Hugo was 5 weeks old, which meant that I never got to see him again as Hugo was too little to fly and my father never got to hold his first grandson in his arms.
This has been one of the toughest times in my life. I was living at the same time two extremely strong sensations. I felt an enormous and deep joy for my newborn being with us and everyday was a celebration of love. At the same time, I felt an extremely deep sadness about my beloved Dad who was going to die, and that I was not going to be able to give him any last hug or get to look at him playing with my son. My Dad loved kids and I know he would have been so proud. Looking back at it, I can say that I could have easily fallen into depression with the hormones playing on my sensibility, the overwhelming aspect of my situation and my husband as sole local support. Yet, I made it. Not because I am a wonder women, but for three reasons which I’d like to share with you.
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1. I asked for help. As strong women we are used to coping, to doing things without help because we are organised, in control, efficient. But what is our main aim in life? To succeed in being who we are meant to be. This is our priority, not to do it alone. And if we feel like we need support, then we have to respect this need, and go and get help. Because that’s the way we will make our dream come true. My dream was to protect my baby and have for him all the love he needed. My dream was also to mourn my beautiful father because he was an incredible man and I had to say goodbye to him. I had to have enough love and strength available for that.
2. I trusted my instincts and my baby. It would have been easy to feel guilty about rejoicing with my newborn when my family was in so much grief on the other side of the world or about feeling so sad when I wanted to give confidence and love for life to my son. But we, mothers, know much more than that, deep down if we connect to our instincts and learn how to read them. I trusted I could do it, I connected to my intuition for each decision I made and I talked to my baby and trusted he could understand I loved him so much yet could feel sad at times because other things were sad in my life.
3. I focused on my connection with my baby and used it as a compass. I observed my baby a lot. This helped me feel what he felt and then through this connection I could pass him some sensations as well; I focused on transmitting to him my trust in his abilities to sleep well, to feed well. This trust made us calm, patient and confident. And today, when I work with mums I also work a lot on enabling this patience and confidence. The conclusion of all of this is that if we take our needs and aspirations into account, and if we act upon them, we empower ourselves and we succeed. We become the mum we want to be; a role model for our children because we make sure our life is meaningful to us, because we live our values through our way of being with our children. Fortunately, my story is quite unusual. But as mamas, we all face an enormous pressure. We want to get it right for our bubs and for ourselves. We cope with lack of sleep, exhaustion of giving 24/7 and very often our families are interstate or abroad so the support we get is limited.
a mama’s story
May I give you a couple of questions to help you? Ask yourself: What mother do I deeply want to be? What do I need to be able to be the mother I truly want to be? I trust you can do it! Maud Briscoe-Renaud is a life-coach specialising in early-parenthood guidance. Maud is the founder of Welcoming Bébé and offers support for mothers in Port Philip. For more info visit www.welcomingbebe.com
This is why we need to champion our ability to resource ourselves. And my experience is that the more I nourish my soul and my body, the more I grow into a great mother. I am so passionate about how women and mothers are daily heroes and if I could only inspire you to do one thing it’s to nourish yourself, the core of yourself where lies the meaning of your life.
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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.
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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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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
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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.
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We give away all sorts of great stuff to our ‘likers’! @localmamamag
live local – shop local MamaMag is a FREE magazine for the mums of Port Phillip! And we keep it free with the support of our wonderful local advertisers. So make sure you support them too and let them know you saw them in MamaMag!
Live Local + Shop Local! Then you will be a true Local Mama!
advertise local Advertise in Port Phillip MamaMag and target over 5,000 local mums and families every month! MamaMag is distributed in over 200 locations including local maternal health centres, kindergartens, childcare centres, play centres, libraries, toy libraries, popular cafes, health centres, gyms and many other local hot spots where you find mums. So it’s an awesomely targeting local publication and perfect for gaining exposure locally. Plus we have excellent advertising rates as well!
For advertising enquiries visit www.mamamag.com.au or call 1300 771 446 38
Live Local - Shop Local - and don’t forget to mention MamaMag!
l! ves loca Mama lo re lo p x e Like us to al area? your loc to ur ideas Send yo . g a m a m info@ma com.au
lovely locals We VISIT the acland street area, st kilda 2 3
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1.BEST BREAD - The Woodfrog Bakery Before Acland Street is a little local gem on Barkley Street, pumping out some of Melbourne’s best Sourdough. They also do sandwiches, bagels, soups, pastries and mouth-watering scones. You can toast your own bread in the cafe, while you watch the artisan bakers at work. Love the pumpkin soy loaf and can’t go past the delicious fruit loaf. 108 Barkly Street. 2. STORY TIME - Readings - The perfect escape from any busy crowds along Acland, there’s no better refuge than a bookstore! Pop down for the free Story time aimed at 2-6 year olds each Saturday 10.30am-11am. Be sure to check out the six shortlisted books in the Readings Children’s Book Prize and the winner ‘Rivertime’. A great activity before sampling some yummy cakes and a coffee on Acland! 112 Acland Street. 3. DATE NIGHT - Cicciolina - Monday nights is a $20 beer and bolognaise special, however if date night is a rare occurrence - we say go for the back bar and try on a cocktail followed by an indulgent dinner feast. La Dolce Vita. Simple, authentic Italian cuisine, perfect with a winter-warming red vino. 130 Acland Street.
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4. HEALTHY MEXICAN - Bay City Burrito - San Francisco Mission Mexican style food prepared with a health focus and fresh ingredients including gluten free, vegetarian and vegan specialties. Well priced “Small Bite” choices for kids or picky eaters. It’s kid friendly inside but take-away is also a good option in this locale. Taco Tuesdays include $5 Tacos and $5 beers all day. 4-7 Shakespear Grove. 5. THRILLS AND SPILLS - Luna Park. The iconic theme park features the world’s oldest continually operating roller coaster. In operation since 1912, the track is currently undergoing track restoration. When back on track, along with the thrilling dips and turns, some of the most stunning views of Port Phillip Bay can be enjoyed. Inhale the nostalgia and carnival atmosphere of yesteryear. 18 Lower Esplanade.
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5. Beach Sunsets - Republica - Kid-friendly and laid back dining, offering magic views of St Kilda beach foreshore. Check out the sunset specials and the Sunday lunch roast. There’s live music in the courtyard on the weekend for a chilled out Sunday session. Kid-free? Head upstairs to brother venue Captain Baxter for sunset cocktails and a food menu designed for sharing. 10-18 Jacka Blvd. 39 39
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!
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One of these two gorgeous puzzles
Then post your entry by July 31st to: MamaMag PO Box 8018 North Road LPO, Brighton East VIC 3187
Name: Address:
Age: Postcode: 41
Feeding families at
Did you know 1 in 10 Victorians do not know where their next meal is coming from? Foodbank Victoria is an independent not-forprofit organisation with more than 80 years’ food relief experience and the state’s oldest and largest organisation of its kind.
Each year, more than 500,000 people (1 in 10 Victorians) are assisted with food from Foodbank. 1/3 of these people are children. In the 2013-14 financial year, Foodbank distributed a staggering 7.2 million kilograms of food, the equivalent of over 14.4 million meals to people across metro, regional and rural areas of the state. The demographics of people requiring food relief has changed in recent years with the largest group of people currently accessing food relief being low income families. Unfortunately the demand for food relief continues to grow. The final 2014-15 figures are still being confirmed, by May this year Foodbank had already distributed over 16 million meals, 2 million more than the previous year. Foodbank’s aim is to provide healthy food for all and does this by working with almost 800 corporate and community partners to source and distribute food to people in need across Victoria. The food is sourced from farmers, manufacturers, wholesalers, retailers and the public and distributed to over 450 welfare agencies such as The Salvation Army and St Vincent de Paul, as well as schools and community organisations. In the City of Port Phillip alone - this financial year over 76,000 kilograms have been distributed, almost 150,000 meals. From February 2016, Foodbank Victoria is rolling out a school breakfast program across Victoria to feed 25,000 children at 500 of the most disadvantaged schools. The program will start with the school year and feed children each school day ensuring they are well fed and ready to learn.
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Share the warmth this winter with Foodbank This winter Foodbank is asking you to share the warmth and is seeking support for its Warm Up Winter appeal. Winter can a tough time for families (like Sara’s story right), many are faced with a difficult decision between heating their homes and having enough food for their families to eat. In many families money is often tight, with parents already having trouble paying their bills, let alone the higher ones in winter. It’s not only heating that makes winter expensive. Parents also have to buy clothes, shoes and blankets to keep their children warm. And bad weather usually means higher transport costs, as parents do all they can to ensure kids are kept out of the cold and rain.
As money becomes tighter, food is often the first thing to go. It’s more disposable than rent and bills. Parents often start by eating less to make sure there is enough food to go around, then their meals change – less meat and vegetables, more pasta and rice and finally, for many families there is a point where there is simply not enough food and they are forced to seek help. The goal this winter is to raise $100,000 to ensure no one in Victoria is denied the opportunity of a healthy meal and a warm home. $100,000 is enough to feed 4,000 families of 4 for a week and ensure many more children, families and individuals will be warm this winter.
With every $1 donation Foodbank can distribute $9 worth of healthy food. Just $25 provides enough food to feed a family of 4 for a week. If you would like to support any of Foodbank Victoria’s work you can make a donation by phone on 03 9362 8300. online at www.foodbankvictoria.org.au Donations over $2 are tax-deductible.
Sara’s story Your support can make a powerful impact on kids like nine year old Sara*. Sara’s father was struggling to find the money to feed his kids, with winter being a particularly difficult time. With nothing in her lunchbox, Sara often sat by herself in the playground, hungry, cold and often alone. All Sara really wanted was an apple like the other kids. Something warm to eat would have been a luxury. Thankfully, Foodbank was able to provide Sara and her family with groceries to feed the family… and a big bag of apples! Sara’s father broke down in tears, and Sara drew a picture of a lunchbox filled with fruit … the words “Daddy is happy, thank you” were written underneath. The groceries made things easier for Sara’s family. Any money they do have can now go towards other essentials like heating. Sara’s story is a powerful reminder of how your support can not only fill a child’s stomach, but can bring warmth and lasting hope to a family in need. *Sara’s father has asked us not to use their real names
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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!