Northside MamaMag November 2016 by MamaMag

EASTSIDE

mamamag November 2016

WIN santaâ&#x20AC;&#x2122;s magical kingdom tickets Foods and moods Affordable organic Childrenâ&#x20AC;&#x2122;s nutrition Dani Venn Reggio Emilia

free Local fun for the Eastside mum

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food glorious food I’m so excited, welcome to my favourite issue of MamaMag so far: FABULOUS FOOD! What’s not to love about food?! I actually received some pretty amazing news this month. Jamie Oliver’s Food Revolution selects a number of volunteers from around the world who show a deep commitment to real food… and I’m thrilled to be one of them! If you know me, you’ll understand how passionate I am about this topic. We are frighteningly, after all, in the middle of a childhood obesity epidemic. I just want to be a part of this campaign that is trying to educate, support, and bring back cooking from scratch and ditching processed food. Baby steps though, I get that we’re all busy! Please send us your quick and easy recipes so that we can all get cooking together. In this issue, you will learn about the interesting ways in which food affects how we think and feel. We obviously want calm and curious kids, not cranky and lethargic ones. You will also find out how to shop for affordable, organic food. I have recently become a bit of a convert to organic; I used to think I couldn’t afford it, but now I simply make it my priority and kind of view it as my private health insurance. Not only that though, organic veggies really do taste so much better, believe me. Read on if you would like a few in-depth kids’ nutrition tips, as well as some all-important fussy eater tips. There are countless diet and nutrition fads out there now, it gets so confusing. Sugar is one such argued topic, but here you’ll also get the lowdown on the sweet stuff. The beautiful recipes will absolutely inspire you. I’m particularly a fan of the zucchini noodles, yum! The gorgeous smoothie recipes will get you excited about the warmer weather that’s hopefully on its way. Have a healthy and happy November, mamas. I hope it’s a wonderful family time of eating awesome local real food, and playing outside in the fresh air!

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Contents Foods and moods Fuel your body

Parklife 8 Beckett Park Balwyn Affordable Organic 10 ways to go organic

1 of 5 family passes to santa’s magical kingdom

Mama of the month 14 Tamica Mandaletti from Nooshy Design Approaching Reggio Emilia The early childhood philosophy

The creative cook MasterChef alumni Dani Venn

Sleep regression Sleep deprived mama tips

Turn the page Top books this month

Mama can cook 5 recipes from some of our favs

Entries are open to Victorian residents only. Competition starts November 1st 12.01am and closes November 30th 2016 at 11.59pm. Visit www.mamamag.com.au for full terms and conditions.

Children’s nutrition Eating right from the start

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Backyard movies Movies under the stars

Here comes the sun Tips for a new hairstyle

Surviving sugar How to reduce the sweet

Turn the page Link educational supplies

Colour & WIN WIN 1 or 4 NEW Twister games

Gluten free buzz Reducing gluten in your diet

MamaMag November 2016

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10,000 copies monthly in Melbourne’s East inc. Stonnington, Boroondara, Yarra and Melbourne. Editor in Chief: Sarah Cavalier Eastside Editor: Kara Wilson National Key Account Manager: Justine Whatmore: justine@mamamag.com.au Local Eastside Advertising Sales: Georgia Place: georgia@mamamag.com.au Like to contribute an article submission or products for Facebook giveaways? submissions@mamamag.com.au For advertising enquiries: download our media kit from www.mamamag.com.au or email info@mamamag.com.au The opinions expressed herein are not necessarily those of the publishing staff. Reproduction in whole or part is prohibited without permission of the publishers. Health related articles are designed to be informative and educational. They are not intended to provide specific medical advice or replace one-on-one advice from your health practitioner.

foods and moods It is no secret that the food we eat affects how we think and feel. Whether we are tired, depressed or stressed, reaching for certain foods can dramatically improve our mood and energy. While many of us reach for processed foods that provide immediate comfort, these create more stress and less energy in the long run. Focusing on a diet of real, nutrient dense, unprocessed food is one of the most important things we can do when it comes to being emotionally resilient and maintaining optimal energy levels. Here are 7 foods that can make all the difference when it comes to our moods and energy:

Salmon

Eggs

Salmon is a great source of the essential omega-3 fatty acids that boost energy, brain activity and circulation. The omega 3’s also help soothe the mood by reducing the body’s response to stress inducing inflammation. Our bodies can’t make these essential fats and thus, they must be obtained from food. A 200g serve of Atlantic salmon can provide us with our entire daily requirement. Salmon is also an amazing source of lean protein, which not only helps to balance blood sugar levels, but is also the building block for neurotransmitters, the brain chemicals that help to regulate thoughts and moods.

Now here’s a comfort food that is packed with essential nutrients! Along with being a high quality source of protein, eggs are a rich source of calcium, the B Vitamins, and Vitamins A and D, all of which are important for energy and mood regulation. They are also a great source of the vital nutrient choline, which is involved in brain signalling to regulate mood and energy levels. Spend a little extra and buy organic freerange eggs, which are more nutritious and free of synthetic chemicals.

Pumpkin seeds

Eating good quality carbohydrates from wholegrains such as quinoa, brown rice and oats has been shown to increase production of the “happy hormone” serotonin. These unprocessed grains also help to stabilise blood sugar levels to balance our energy and moods. If my clients are trying to lose weight, I often tell them to eat these carbs for breakfast and lunch but not at night when the metabolism slows down.

Pumpkin seeds, also known as “pepitas” are one of the best mood boosters there is. They are a great source of the minerals zinc and magnesium which many people are deficient in. Both are important to regulate moods and help you relax. They are also a rich source of tryptophan, which is used to make serotonin and melatonin to improve the mood and even fight depression and anxiety.

Wholegrains

Cacao Next time youâ&#x20AC;&#x2122;re craving chocolate, it might be a good idea to reach for raw cacao instead. It is rich in magnesium and iron so it boosts energy levels and enhances moods, while it also balances blood sugar, promotes longevity and increases the libido. The super high concentration of antioxidants doesnâ&#x20AC;&#x2122;t hurt either! You can have some raw chocolate bars on hand or add the powdered form or nibs to smoothies. If making a hot beverage with the powder it is preferable to mix with a milk substitute like coconut milk, soy milk, rice milk or plain hot water, as dairy has been shown to inhibit absorption of the nutrients. Do not consume more than 40 grams (4 to 6 teaspoons) a day as it can have quite a powerful effect on the nervous system.

Fermented foods Cultured and fermented foods such as natural, unsweetened yoghurt, sauerkraut, kimchi and pickles, promote a healthy gut, which can lead to a more positive mood. Many studies have shown a vital connection between the gut and the brain. Eating fermented foods is a great way to provide the healthy bacteria or probiotics that release serotonin and stimulate a system of nerve pathways in the gut that lead to emotional resilience.

Dark leafy greens Dark leafy greens like kale and spinach are nutritional powerhouses. They have a powerful anti-inflammatory effect, reducing the brain inflammation that has been linked with stress and depression. The high concentration of folate has also been shown to regulate mood and reduce depression, with a half a cup of cooked spinach delivering one third of your daily folate requirement. Dark leafy greens are also loaded with magnesium to boost energy, calm our moods, and help us sleep. Remember to always cook your kale as it is goitrogenic meaning that when it is eaten raw, it can effect the way the thyroid gland deals with the important nutrient iodine. By Marc Senator, Naturopath & Acupuncturist at Vitality Health Group, Middle Park. Kundalini House, North Fitzroy 0406 100 985.

Parklife Beckett Park Balwyn Parring Road, Balwyn Upon entering, you immediately feel like you’ve left the bustling Melbourne streets far, far behind you and stumbled upon an immense wooden fortress within vast leafy woodlands. This adventure playground, which quite recently received a makeover, is phenomenal and highly recommended! There is so much to do here, and plenty of opportunities to climb, slide, run up and down ramps, cross bridges, glide on the flying fox, play noughts and crosses, and bounce on the in-ground trampoline. If that’s not enough, there is a large, mostly-fenced sandpit with a huge shade sail above it. The giant trees provide plenty of shade also, which is important if you want to spend a day here in the sunshine. Not many playgrounds

also feature a fun wooden maze like this one does! Or, a stone observation tower, which has stairs inside that can be climbed for spectacular views across Melbourne, as far as Mt Macedon. The playground isn’t fenced in but it’s set back a long way from roads. There is a carpark and public toilets (of the self-cleaning variety), the gate to which is only open between dawn and dusk. You can walk around Beckett Park at all times though, have lunch on the picnic tables, and explore the parklands. It adjoins Maranoa Gardens at one of the highest points in Melbourne, where you will find beautiful indigenous plant life and trees to climb. Go and get some nature with the kids without having to travel very far.

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affordable organic Shopping for organic produce might seem like an unnecessary expense to some, and a bit of an overkill, since we are all bound to be exposed to pesticides and other chemicals in some form or another throughout our lives. It’s true that junk food can be quite a bit cheaper than high-quality, organic food, but we believe that the old adage ‘you are what you eat’ still holds true. Sure, we are bound to be exposed to the bad stuff at some point, but that doesn’t mean we can’t limit that exposure. Besides, when you are preparing your children’s meals, don’t you really want to provide them with the tastiest, most nutritious and healthy food available? We know we do! The team at Wholekids have discovered 10 easy and smart ways you can get the best organic produce, and still save money. Here’s how:

1. Grow your own produce Urban farming is trending right now, and with good reason: a single small raised veggie bed can cover the needs of a 3-person-family. Build more and give the surplus to your friends and extended family! You could even reach out to other urban farmers and exchange goods, so that you can get your hands on an even greater variety of produce, without spending a dime. You can Google more information on how to build an inexpensive and attractive raised bed. Make sure you double check what the optimal crops rotation for your specific location is. There are many great communities and sites that can help you with this project, and you just might be surprised at the amount of produce you can get from even such a tiny growing space.

2. Organise community

gardens and farms

Start a small-scale communal farm (with room to grow, if needed) at your local park, if you can get the city’s permission. This way you will be able to educate kids and adults alike on the wonders of clean, organic farming, waste composting and healthy eating. You could even take your project a step further and set up a communal kitchen, where excess produce will be shared amongst everyone. Donating some of your crops to local charities that need help is also a great idea!

3. Buy straight from the

farmers

Farmers’ markets are a great place to discover various nutritional treasures, and to get you in contact with your local farmers. Bear in mind that there are quite a few farmers that choose to not get certified, who can still produce organic veggies, fruits, meat, grains and nuts, regardless. By not paying the certification fees, these farmers are able to sell their produce at a lower price, which translates to more savings for you, but keep in mind that claims of being ‘organic’ might not always be legitimate. It’s always a good idea to ask them about their farming methods and practices, and to see for yourself whether their produce is high-quality or not.

4. Buy seasonal organic goods from the supermarket Seasonal organic food is easy to get your hands on, and it’s typically not as pricey, since there is usually enough produce to cover demand.

5. Buy discounted organic food in bulk Provided you can use it before it expires, buying organic food in bulk is an excellent idea to bring down the cost of high-quality nuts and other long-lasting goods.

6. Organise your cooking around what’s on sale By organising and planning your daily meals around what is available at a discount, you can save a lot of money, and also incorporate a wider variety of organic foodstuffs into your homemade cuisine. This will also help you minimise wasted food, which can really end up costing you a lot more money than you realise.

7. Prioritise buying organic meat and animal products

However, when it comes to corn, especially when it’s been cooked or processed into tortillas or other types of pre-made food, you will really need to draw the line. Sure, it’s okay to buy conventional (non GMO) corn on the cob, but you should definitely opt for organic corn products if you have the chance, because conventional corn products are usually made using GMOs.

9. Stock up on low-priced organic staples and use your freezer Organic beans, lentils and soups are usually super cheap, and they can bring your meals to life with their fantastic taste. Frozen bananas and other kinds of frozen fruit, peanut butter and raw nuts, for example, can make for some great, long-lasting additions to your everyday organic meals.

Conventional animal products and meat often contain large amounts of hormones, vet medicines and even pesticides, so it’s important to always remember that it’s best to pick organic meat, milk, cheese and eggs over organic produce and grains if you have to make the choice based on your budget.

Add them to your menu, make some homemade smoothies, or even enjoy them in between meals as snacks; your options are limitless!

8. Prioritise produce that is more susceptible to pesticide residue retention

Even though it’s hard to check the legitimacy of supposedly organic farmers over the internet, you can always reach out to established, wellrespected forums and community sites, which will refer you to the best of the best.

There are a few veggies and fruits that can still retain dangerous residues, regardless of how carefully you wash them, such as potatoes, celery, spinach etc. When you are on a tight budget, it would be a good idea to prioritise spending a bit more for the organic version of these high-risk products. For example, you don’t need to spend more on organic cabbage, avocados, mangoes, kiwis, pineapples and onions, since they provide almost zero additional nutritional benefits. You can learn more about this on EWG’s site, where you’ll also find lists of organic-only and low-risk produce and fruits.

10. Find the best organic product deals online

Don’t be afraid to try your hand at ordering organic produce online, since most farmers are eager to expand their online clientele, and are surely going to take extra good care of you and your order. Find out more at www.wholekids.com.au/ resources/why-organic/

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MAMA of the month This month’s inspirational Eastside mama is Tamica Mandaletti, the clever creator of Nooshy Design – a company that brings you beautiful, fine quality, and affordable lampshades that are designed and handmade here in Melbourne. The idea came to Tamica when she was decorating her son’s bedroom. She doesn’t believe that we should settle for beige and white anymore, that it’s time to be creative. Lampshades can be such a fun and interesting focal point in a room. Please go and check out the lovely fresh designs, as well as the new exciting range of personalised lampshades at www.nooshy.com.au

Hi Tamica, can you tell us a bit about your kids and what do you love to do locally as a family? I have Oliver, four years old, who is kind, warm and loves to be a boy digging dirt and fixing things with tools. Then Charlotte who is 20 months loves cuddles and makes me laugh, she has so much personality and is obsessed with hats, shoes and handbags. They really are my dream. I always wanted to be a mum and they made that come true. Around Melbourne we love visiting the parks. The kids are happiest outside playing and with two dogs the park is a favourite in our house.

How would you describe your business Nooshy Design? Nooshy Design is new, fun, and finally something different in lampshades. Until now people have simply settled for the lampshades that comes with the base they like, a standard bland part of the home décor. I want to show people that lampshades can make a huge impact on a home’s décor and that you don’t need to settle for boring white or beige lampshades anymore. I custom make a lot of shades that suit people’s personal tastes and décor, or to suit a child’s bedroom theme. Now launching the personalised lampshades, I can offer people something totally custom and unique to a bedroom. The only limit is your imagination.

Did you always dream of opening your own business or was there something else you wanted to be ‘when you grew up’? What were you doing before you had kids? Before children I worked in administration and that was what I always wanted to do. I was a born organiser with a love for stationery items. I used to play secretaries with my sister when I was little. However I do remember thinking when I had children I would love to have a business of my own so I could be able to be at drop-off and pick-up from kinder and school. I also clearly remember a news story about a lady who had a business in her backyard, and seeing it work around her family, and that struck a deep chord with me; she is now a very successful lady. I’m excited that I have had the opportunity to start Nooshy Design and work around my children.

How do you juggle running your own business with motherhood? What is your favourite part of what you do? I juggle! I do put a lot of pressure on myself with juggling it all and find my head is clearer when I have the house in order and organised, then I remember I have kids. I think some days I’m winning and then others I’m struggling and running around in circles. I am getting better at brushing off a crazy day and starting again the next.

I have a whiteboard in my kitchen that I write my ‘to do list’ on, that helps me stay focused. I make a point to focus on one task at a time and complete it before moving onto the next, and have found I get through my lists a lot easier when I do that. I meal plan which was the best thing I could have done, and I also schedule my weekly cleaning, which has helped a lot and every night a load of washing must go on! But in saying that if things come up or I just need a night on the couch that is also ok and allowed.

What advice would you give other mums who are considering starting a business? Do it! Believe in yourself and if you stumble just get up and try a different road. It’s exhausting and so stressful but when you look back and see what you have achieved its amazing, I shock myself all the time but more importantly I am proud of myself. Make sure you have supportive people around you that you can talk to, lean on or talk things out with. Ask people if you’re stuck or unsure and it might help you make your decision.

What inspires you and what has motherhood taught you? My kids and hubby inspire me to keep going. I want to make them proud and show the kids that dreams can come true; you have to put in a lot of hard work to make them happen though. I come from a family where my dad had a business and I saw how hard he worked. I think that has rubbed off on me and I hope it will rub off on Ollie and Charlotte. I also want to be able to look back and tell myself that I did it and was proud of myself. Being a mum has taught me to appreciate the small moments. That kids just want time, love and to laugh. I sometimes struggle with the time part when there are so many balls in the air, but I am constantly working on this.

You can find Tamica’s designs at www.nooshy.com.au

Approaching Reggio We know that children are born with amazing potential and capacities: curiosity, a drive to understand, the ability to wait, to wonder and to be amazed, the capacity to express themselves in many ways and the desire to form relationships with others and with the physical world. What kind of education and what kind of teachers do we need to foster these capacities?

children’s many forms of expression. Children’s voices, thoughts and opinions are valued as much as the educators’. Children understand that they are actively engaging in research, and will share, discuss, debate, articulate and challenge knowledge and learning with their peers, educators and the community.

The Reggio Emilia approach to Early Childhood education

Documentation begins by educators and families collating information, observations and children’s learning, in order to gain a holistic understanding of each child. Examples of documentation include observations, photography, video, conversation transcripts and/or visual mediums such as paint, wire, clay, drawing materials. Educators have a deep understanding that children learn through relationships with other children, teachers and families, and their physical environment. Documentation of the children’s learning is a way to make their thinking visible.

The Reggio Emilia approach to Early Childhood education originates from Reggio Emilia, in Northern Italy. Post-World War II, a small group of women set about building a school in a nearby town. This is the first time in Italy there was an education setting established specifically for Early Childhood aged children. In Reggio Emilia there are over 35 of these preschools – a relatively small number of centres given the international attention and subsequent implementation of the Reggio Emilia approach across the globe. This teaching approach is regarded as one of the best Early Learning approaches, internationally, therefore we are now seeing in Australia a large number of Early Childhood settings inspired by the philosophies of Reggio Emilia.

You will hear... There is a strong focus on collaboration, connection and cooperation in a centre inspired by the Reggio Emilia approach to education. The entire approach is designed to connect all that surrounds a community; making connections between people and the physical environment, as nothing is left to sit in isolation. This approach values and supports children, teachers and families to regularly join together to continue to improve the curriculum and standards of Early Childhood education. As educators, when we actively listen to children, we listen with all our senses to 16

You will see...

The space within the environment supports children to explore and research independently. Teachers intentionally plan for, organise and support a variety of spaces for children based on their documentation. The program is planned to ensure that there is a balance between individual, small and large groups, child directed and teacher initiated, and inside as well as outside experiences. There is a focus on projects where a concept is explored on a deeper level. Project work is where children are engaged in explorations of their world, making choices about what they will investigate, and then together with their teachers and peers making meaning. Children’s relationships with other children, teachers, families and their learning environment are considered paramount for the child’s growth and life experiences. Through this, you will see a partnership between children, families, educators and the local community.

Emilia

At River Garden in South Yarra, educators believe that the children have many ways to express themselves. This is known as the â&#x20AC;&#x153;100 Languagesâ&#x20AC;? with a strong emphasis on the visual arts. It is believed that children learn in 100 ways, and 100 more. There is not one way to learn, which means educators have to cater for the many styles. This encourages a rich environment of learning where children and adults construct knowledge together. We believe that children, from birth, are viewed as competent, curious, full of knowledge and potential, and are interested in connecting to the world around them. Educators create environments by selecting a range of accessible and purposeful, high quality resources and materials in order to support their expressions.

Our educators believe in the philosophies of Reggio Emilia and use these to underpin our program and planning. Each of our rooms is led by a Bachelor trained Early Childhood teacher who support the team to collaborate in order to consistently plan for children in a way that focuses on children learning in a 100 different ways.

Reggio Emilia influences

We believe the Guardian Curriculum, the influences of Reggio Emilia, regular visits to the local community through our Out and About Program, our rooftop garden, and our outdoor invention centre, provide a space where children, families and educators thrive. It is an environment where learning and successes are celebrated. Children are supported to become lifelong learners with the confidence, resilience and skills to succeed in their future education, successful careers and positive relationships.

At River Garden, there is a strong connection between the philosophies of Reggio Emilia and the Guardian Curriculum. Our open plan environment encourages interactions between multi age learning, where similarities and differences are celebrated and stereotypes are challenged. The space is designed to provoke wonder through an abundance of natural light, where concepts such as light, transparency and shadow are enhanced. You will see that our resources have been carefully selected by our strong team of trained and experienced educators, to support our vision of how we believe young children learn.

We strongly believe in our children being active participants in the community and the community being a part of our centre. We model respect for our environment, each other and connections to the community through our Out and About Program; where children from birth to 6 years regularly explore the nearby community.

Written by Jess Spath, Centre Manager, and Claire de Crespigny, Curriculum Mentor, River Garden, South Yarra. www.guardian.edu.au

17 17

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The creative cook Melbourne’s Dani Venn‘s life could be divided in two: before MasterChef and after MasterChef. Life post MasterChef (she came fourth in the 2011 series) has given Dani a myriad of foodie opportunities. She has hosted Weekend Feast on Channel Ten, dabbled in breakfast radio on Nova FM, cooked her way around the country at live food events, created recipes for food companies, catered intimate dinners and large celebrations, and started her own food blog, The Wholehearted Cook. Before MasterChef Dani worked in media and communications (and has a degree from RMIT to prove it) so it’s comes as no surprise that last month she officially launched her latest venture, her own creative agency specialising in the food industry. ‘Eat It Up Creative’ helps restauranteurs and hospitality entrepreneurs to realise their creative potential. Oh, and did we mention she is also a mama. Her gorgeous Harlow Moon turned two in October!

What an exciting 5 years it has been. Tell us a bit more about your latest venture, Eat It Up Creative. I’ve always wanted to be my own boss and to create something bigger than myself. The timing to start Eat It Up Creative felt right and it brings together both my industry experience and my love for both food and communications. I also noticed that there wasn’t an agency offering specialised services for hospitality businesses that can assist with branding, marketing and social media management but also menu development and food styling. We take a holistic approach so that the business achieves long-term success.

What type of services do you offer? We always start with getting the product right first, because what’s the point of having a great social media presence if your food isn’t up to scratch? If the business has nailed their product then we can work with them on social media, marketing and make their brand boom! We also offer recipe testing and development, food styling, communications strategy, branding, social media management, staff training, event management and PR support. Now that’s a mouthful!

Back at home, what is your favourite go-to meal to cook for the family? I’m a big fan of Asian stir-fries using my trusty wok, it’s simple, healthy and quick. However, since I’ve started eating predominately

wholefoods I don’t use the stir fry sauces I grew up eating like oyster and hoisin sauce or any packaged stir-fry sauces because they contain so much sugar and preservatives like MSG. I instead make up my own using a mix of miso paste, garlic, honey, tamari and apple cider vinegar.

Any favourite foodie locations in Melbourne you think we might not know about but should? Nice question! There are so many amazing little foodie pockets popping up in Melbourne all the time. I have been hanging out on High St, Thornbury and Preston a bit lately and am quite surprised by the rapid growth in that area. There’s Dexter (Preston) that quite literally serves meat doughnuts and the best American style BBQ, Out Of Sundaland (Thornbury) who are rocking Asian street snacks and look out for new pizza joint and bar Wolf & Swill that is about to take Melbourne’s north by storm!

How has life changed since having Harlow? In the most amazing way. Harlow has bought me so much inspiration and drive that I could never have dreamed of before having her. I have a lot to thank her for, she brings my partner Chris and I so much joy (except when she wakes at 2am to play!) Time is precious now but as they say pressure makes diamonds.

We’re guessing she had a lot of home made baby food! Any particular favourites you created? Certainly have! A lot of slow cooked stews with loads of vegetables and secondary cuts of meat that soften up and bring so much flavour to a dish, plus they are great for freezing. It’s so important to always have something that can be pulled out of the freezer and defrosted quickly.

Any advice on for fussy eaters? I’m lucky that Harlow has always been a pretty good eater but I think introducing a range of foods to your child early with different textures and flavours. If you only serve them pasta they will probably only ever eat pasta. Swap up your grains, try quinoa, brown rice and barley in soups. And a little butter over some steamed veggies does wonders!

How do you manage to juggle motherhood around the new business? I have an amazing mum who I would be lost without. Mum constantly helps me and fortunately doesn’t live too far away. I’ve also had to rely on daycare two days a week and the gaggle of babysitters I have on call as my partner works at least 6 days a week.

Any funny parenting stories you’d like to share with us? We were in Bali recently at a waterpark and Harlow did a poo in her nappy, my partner changed her and put her dirty nappy in my backpack instead of throwing it away. Later that day my mum and I went to Finn’s Beach

Club and they searched our bags before we were allowed in, what they found was quite disturbing especially as I didn’t have Harlow with me. I looked (and smelled) like the biggest creep! Lucky we were still allowed in.

What inspires you each day? We live on the outskirts of Melbourne on a bushy block in the Yarra Valley region, it’s a nice peaceful place to wake up in the morning. I’ve also started 5 minutes of morning meditation to focus on gratitude and abundance before starting my day with a great App called Omvana, it helps me stay mindful throughout the day. And of course seeing Harlow grow and learn inspires me, I want to be able to give her the best experiences and that drives me a lot.

What’s next in 2017? I’m really excited to have launched The Wholehearted Wellness Retreats happening in Bali next year. I’ve created these retreats with mums in mind, as it really is a chance to put you first for once and immerse yourself in one week of Bali bliss. Think daily yoga, wholesome food, cooking masterclasses, nature walks, Balinese beauty classes, twilight cocktails and a whole bunch of new like-minded friends. It’s one week just for you – no work, no laundry, no demands, no uninterrupted sleeps. YESSSSS!

Finally, where can we find you? eatitupcreative.com thewholeheartedcook.com and follow Dani on Insta at @eatitupcreative @thewholeheartedcook

Surviving your baby’s sleep regression Ah, sleep. Remember that, mamas? If your lovely baby is between 8-10 months old, and has suddenly started waking during the night again, is fighting naps, appears to have a change in appetite, and is super grizzly right now, you’re not alone. The good news is that it’s very normal and associated with you baby’s healthy development. The not so great news is that it can last for 2-4 weeks or longer – which feels like an eternity! Here are some tips to help you through this common (and dreaded) sleep regression: 1. Do what works! A lot is changing for your baby so ‘go with the flow’ for now. Keep your sanity, and remember that it is temporary. Your baby may be starting to crawl, or sit, or scoot, so they could be practicing their new skills either intentionally or impulsively. 2. Watch for your baby’s tiredness signs, and respond quickly. 3. Put your baby to bed awake, but stay by their side and offer physical and verbal reassurance. If they do nothing but cry for more than 5 minutes, pick them up, resettle them, and try again and again as many times as you feel happy to. If it’s becoming too distressing for both of you, try again at their next nap. They can only be up for a couple of hours at this age.

4. Be wary of creating a new sleep crutch. You want to try to avoid starting something new now that may be a habit you’ll only have to break later. 5. Offer lots of snuggles and reassurance. They are certainly not doing it to annoy or manipulate you; they are confused and maybe even frightened by these new skills. Sometimes their rapidly growing brains are keeping them so wired, particularly at night. Your baby might be clingier and fussier because they are tired, and these new changes can make him or her feel more insecure. Take a break from housework and enjoy the cuddles. Try to get some time out too for yourself, it can be very draining. 6. Watch for signs of growth. This could be a growth spurt too, so they may need more food during the day. Your baby may be teething as well. When aren’t they?! 7. Follow your flexible schedule as much as possible. This sleep regression is a good thing; your baby is changing and growing. In fact, it’s technically not a sleep REGRESSION. Rather, it’s a permanent change and PROGRESSION in their development. 8. If your baby is still having 3 naps and they are fighting each one at this point or are waking after only a short time, you may want to consider dropping the third nap and putting them to bed much earlier, say 6pm. It saves going through the battle 3 times a day which is only exhausting for everyone involved! 9. Remember the mantra that sleep promotes sleep. Overtiredness hinders it.

Hang in there! It’s a very challenging stage, particularly if your baby has previously been sleeping through the night for several months. Have no fear; they don’t forget how to do it! Doubts can mount during this time and you might lose confidence in your parenting ability. You’re not doing anything wrong, so go easy on yourself. By Kara Wilson. Kara is not only MamaMag’s Eastside editor, but has also worked as an international career nanny for over 16 years. Plus a mama for two years (so she has been that sleep-deprived mum)! Trained in the gentle no-cry sleep method, she is so passionate about helping families to sleep well that she’s happily offering all of MamaMag’s wonderful (and possibly exhausted) readers a free email sleep consultation. Just mention MamaMag, and she will work with you to create a personalised sleep plan. Sleep is everything, and you all deserve some! Contact Kara for more information: myvirtualnanny@gmail.com. www.myvirtualnanny.com

mama can Cook! Zucchini noodles with Thai basil pesto Serves: 4 | Prep/cook: 20min Ingredients:

Method:

2 – 4 medium sized zucchinis, ends trimmed

To make the zucchini noodles use a mandolin with a julienne attachment and slice into 5mm thick noodles or cut the noodles yourself, or just grate the zucchini or use a peeler and make ribbon strips – it will all taste the same!

A few big handfuls of Thai basil (or whatever herb you please!) ½ cup raw macadamia nuts (or whatever nut you please!) 1 tablespoon fresh lemongrass, finely diced (optional) ½ long red chilli, deseeded, diced (optional) 1 fresh kaffir lime leaf, finely sliced ¼ cup softened coconut oil 1 teaspoon diced garlic 1 lime, juice only (or lemon!) A few cups of in season small tomatoes, chopped in half

To make the herb pesto, place herbs, nuts, lemongrass, chilli, kaffir lime leaf, coconut oil, garlic and lime juice in a blender and blitz until a rough paste is formed. Alternatively you could smash up roughly in a mortar and pestle. Taste and season with salt flakes. When you are ready to serve, throw the zucchini and pesto together in a bowl and mix well, add in your tomatoes, and I like to garnish with extra herbs and nuts. Enjoy!

Dani Venn, The Wholehearted Cook, brings us this fabulous dinner and snack!

Paleo pistachio & cinnamon chocolate cookies Ingredients:

Method:

2½ cups almond meal

Preheat fan forced oven to 180 degrees, line two large baking trays with baking paper.

2 tablespoons coconut flour ¼ cup cacao powder 1 teaspoon salt flakes ½ teaspoon baking powder

Combine in a large mixing bowl, almond meal, coconut flour, cacao, salt, baking powder, cinnamon, vanilla, melted coconut oil and maple syrup. Stir well to combine.

1 vanilla bean, seeds scraped

If the mix seems too wet to roll into cookie dough it might be that the coconut oil is too warm, you can place the mix in the fridge to firm up if needed.

100ml coconut oil, melted

Combine pistachio and rose petals in a bowl together.

100ml maple syrup or rice malt syrup

Roll 2 tablespoons of mixture into a ball, then flatten with your hand. Dip one side of the cookie into the pistachio and rose mix then place on baking tray. Press the pistachio and rose into the dough a little if needed. Repeat with remaining cookie dough. They won’t spread out like ordinary cookies, so you can place them slightly closer together.

1 teaspoon ground cinnamon

½ cup crushed pistachios 2 tablespoons dried rose petals (optional) Makes 10-12 Prep 30 mins Cook 25 mins

Cook in the oven for about 20 – 25 minutes. Cookies should fill your warm kitchen with the perfume of chocolate and cinnamon. Take out of oven and allow for them to cool and firm up before eating. Yum! 25

Serves: 4 | Prep/cook: 20min Ingredients: ½ mixed quinoa ½ cup du puy lentils ¼ cup sunflower seeds ¼ cup pepitas ¼ cup goji berries 2 tbs pomegranate molasses ¼ bunch parsley 1 lemon 100g haloumi 1 bunch broccolini 2 x 3cm wedges Kent pumpkin ¼ tsp turmeric 100ml organic natural yoghurt Salt and pepper Olive oil

This is a collaborator recipe from Tucker Street. Their 30min menu food boxes contain ingredients and three recipe cards for dishes created with the busy foodie in mind. www.tuckerstreet.com.au

Raw carrot cake bites Ingredients:

Method:

1 cup pitted medjool dates

Add all ingredients except for the coconut into a high speed blender. Blend until well combined (we leave ours a tiny bit chunky for texture).

1 x carrot, roughly chopped 1 cup walnuts ½ cup raw buckwheat groats 1 teaspoon maca powder (optional) ½ teaspoon ginger 1 teaspoon cinnamon ¼ teaspoon nutmeg Pinch of clove Pinch of salt ¼ cup coconut Makes 15 | Prep 5 mins 26

If your mix is to dry add 1-2 tablespoons of water. Roll into walnut sized balls and coat in coconut. Store in the fridge. Recipe by Steph Wearne, Co-owner and Nutritionist,Linked – Training & Nutrition www.thelinkedstudio.com.au

Darling St. Espressoâ&#x20AC;&#x2122;s supergrain salad with roast pumpkin, haloumi and charred broccolini Method: Preheat oven on 200C. Place pumpkin on a lined tray and drizzle with olive oil. Season with salt and pepper and place in the oven to roast for 30mins or until tender. Rinse quinoa and lentils then cover in a saucepan with 2.5 cups of cold water. Add a pinch of salt and bring to a boil, uncovered, then once boiling, cover with a tight fitting lid. Reduce heat to low and simmer for 15 mins with the lid on or until the water has absorbed. Chop the parsley and remove the woody ends of the broccolini. Place yoghurt in a small bowl and mix well to combine with the turmeric. Tip the pomegranate molasses into a small bowl. Add the juice of half the lemon, 2 tps olive oi and salt and pepper to taste. Mix well and set aside. Turn the pumpkin when it has been roasting for 15 mins. While the pumpkin is out, add the sunflower seeds and pepitas to the baking tray. Return to the oven and roast the seeds for 8 mins or until golden.

Check on the quinoa and lentils. If tender, remove from heat, remove lid and fluff with a fork to help cool. Heat a griddle pan or frypan on high heat. Add 1 TBS olive oil and the broccolini. Cook on high for 2-3 mins or until char marks appear. Turn over and repeat then set aside. Cut the haloumi into two triangles. Add Â˝ tbs olive oil to the pan used for the broccolini and add the haloumi. Fry for 2-3 mins each side until golden. Leave haloumi on the warm pan. Place the quinoa, lentils, goji berries and pomegranate molasses dressing into the bowl with the parsley. Add the toasted seeds and mix well. Taste and add more lemon juice/seasoning if required. Place the pumpkin on serving plates. Divide supergrain salad on top of the pumpkin. Top with haloumi, charred broccolini and a dollop of turmeric yoghurt. Serve with a lemon wedge to the side.

Raw lemon curd tarts Makes: 30 mini tarts

Method:

Ingredients:

For the base, add all ingredients into a food processor and blend until combined. Press into small cupcake tins, lined with cupcake wrappers. Refrigerate while making the filling.

Base: 150g Food for Health gluten free muesli 150g dried figs 20g cacao butter

For the filling, add all ingredients into a food processor and blend until smooth. Distribute filling evenly across the bases.

Filling: ¼ cup tahini ¼ cup coconut butter ¼ cup coconut yoghurt ¼ cup fresh lemon juice Zest of one large lemon 3-4 tbsp rice malt syrup, to taste Pinch of turmeric

Recipe by Food for Health www.foodforhealth.com.au

www.wildaction.com.au

PH 0419 385 245 Live Local - Shop Local - and donâ&#x20AC;&#x2122;t forget to mention MamaMag!

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

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

Children’s nutrition Our children do a lot growing and learning in their early years. We already know that it’s important that they get the right fuel to support their body’s development at this time - there are numerous studies showing the importance of providing certain nutrients for their brain development, immunity and energy production. Through this critical time, we as parents and care givers have the chance to be able to influence our kid’s health both short term and for the rest of their lives, by providing them with the ability to choose the right food to fuel their bodies. With so much advice out there, what should we be including in their diets?

What kid’s need from food Carbohydrates help to provide our little ones with energy for the day. However, not all carbohydrates are created equal. Simple carbohydrates, like sugars, are quickly utilised in the body often leading to a drop in energy levels or “sugar crash”. Complex carbohydrates, such as wholegrains, certain fruits and vegetables, take longer for the body to breakdown and utilise and sustain energy for longer. Proteins are the building blocks of muscle and body tissue, enzymes and the immune system. They become particularly important for children while they grow. Good sources of protein are found in meat, chicken, fish and legumes. Fats are important to keep small bodies warm, the build the outside of cells and are used in the production of hormones. Good fats contain nutrients like Omega 3 essential fatty acids which are important for brain function and development. Sources of Omega 3 fatty acids are in deep sea fish, avocado, nuts (if allergies are not a problem) and seeds. If your little one turns their nose up at a piece of salmon, then try including nut or seed butters.

Eating a “rainbow of colours” When it comes to fruit and vegetables, encourage our children to eat a “rainbow of colours”. Each colour will provide a different combination of vitamins and nutrients to assist the body to perform certain function such as building body tissues, improving immunity and supporting nervous system function. Many orange coloured fruits and vegetable contains vitamins such as C and beta carotene, both important for optimal immune system function. Yellow fruits contain these nutrients as well and can also contain potassium which is important for nervous system function. Green foods often contain magnesium, important for muscle and nervous system function.

A word on fussy eaters All of this information is easier said than done if your child is a fussy eater! My top tips for fussy eaters are - Make every bite count – increase the nutritional value of every mouthful your child eats. Replace white flour with wholemeal, add blended up vegetables (zucchini is a good one!) and ground up linseeds, sunflower or pumpkin seeds for extra nutrition. - Offer vegetables in different forms. Try mashed, steamed or raw. Some children won’t touch cooked vegetables but will happily eat them raw. - Avoid highly processed foods – these foods are often laden with sugar, salt and devoid of vitamins and minerals children need to grow and develop. Instead offer fresh foods – that way even if they only eat a mouthful you know they are getting essential nutrients. - Get your creative side going – remember vegetables can be hidden in muffins, pasta sauce, soups… even changing the name of a dish can help. I’ll never forget the story of

trition a young boy who would not eat zucchini slice as it had green vegetables in it but when his mum changed the name of the food to “bacon hot cakes”, he ate it all. - Try not to get overwhelmed - children’s eating habits can vary from day to day – one day they may eat everything on the plate and then start of yours, and the next may have a nibble of toast and that’s it. It is important not to focus on the amount consumed over a day but look at over a week. Keep a diet diary and when you look over it, you may find this puts it all in perspective. By Bec Talia, Nutritionist & Naturopath Adv. Dip Naturopathy, Dip. Nutrition, Dip. Herbal Medicine.

As a children’s diet and health specialist, Bec was sick herself as child and remembers reading about herbal medicine from as young as 7 years old. She now has more than 16 year’s experience in natural medicine and nutrition, and is a mother herself. www.remed.com.au

lovely locals

Burke Road Camberwell

1. The Sunday Market This immense 40 year-old market is now an iconic weekend ritual for a lot of Melburnians. It was created by Rotary to fund a wide range of charitable causes and is open every Sunday (except around Christmas) 6:30am -12:30pm. Whether you’re into vintage, retro, antique, crafts, collectibles, or jam donuts, this market has it all. Driven by the thrill of finding that elusive item, the numerous food vans will give you sustenance and the buskers will entertain you while you wander hundreds of stalls. Market Pl (behind Burke Rd). www.camberwellsundaymarket.org

2. The Source Bulk Foods

Providing brown paper bags, this plastic-free, no waste concept is revolutionising our shopping experience, while bringing us back to a relaxed, friendly, old-school environment. The Source is now the biggest specialised bulk food retailer in Australia, with stores across the country as well as online. Bring your jars, containers, bags, and bottles and purchase only as much as you need. Not just supplying lovely organic staples like nuts, seeds, flour, rice, and spices, but also olive oil, laundry detergent, maple syrup, chocolate, and muesli. 749 Burke Road. www.thesourcebulkfoods.com.au

3. The Well Shopping Centre Inside The Well, you’ll find 33 great shops, including JB HI FI, Coles, Dymocks, Terry White Chemist, and specialty stores including a great selection of fresh food outlets. The important bonus is The Well’s parents’ room facility. It has been awarded five stars, and features filtered drinking water, microwave, separate children’s toilets, private feeding rooms, and air conditioning. The shopping centre is open every day, and parking is free for two hours or can be up to all day, at a fee. 793 Burke Road. www.thewellatcamberwell.com.au

4. Dickory Dock Selling high quality bras, corsetry, swimwear, stockings and post-surgical garments, this elegant store with a salon-style ambience is over 65 years old. Their friendly staff provide a personal bra-fitting service, and many of their customers are life-long clients who then bring in their daughters and granddaughters for their first bra fitting, just as they themselves came in for their first visit as young women. 945 Burke Road. www.dickorydock.com.au 5. Trinitas Thai Save this one for date night or dinner with friends. It’s Thai fine dining that combines experiences of traditional, contemporary, and fusion tastes. With a vibrant, elegant atmosphere, and a stylish décor, as well as the upper level being perfect for private functions, it is warm, plush and inviting. 955 Burke Road. www.trinitasthai.com.au 32

Flexible, fun, friendly, supportive and affordable. Trainer Martine has over 12 years experience. Child friendly sessions. 6am groups for busy people.

1st session free! d Unlimiotnes! Sessai week

$35 week $65 a uples o c for

Malvern East | Ph 0411 527 465 | www.mfitgroupfitness.com.au

Floatation: 550kg of Epsom salt in a gravity free environment to reduce stress and help with muscle pain. Yoga: Yin, Vinyasa, Slow Flow and Meditation

4 X 1 hour floats: $150 10 Class Pass to yoga and fitness: $150 167 Camberwell Road, Hawthorn East Ph 8589 3196 www.elevationfloat.com.au Live Local - Shop Local - and don’t forget to mention MamaMag!

We're a family operated store, running for over 16 years, and a part of the local community. We’re best known for our friendly staff, great personalised recommendations, large children's section and 'hard to find' book search service. We also offer free gift wrapping!

DYMOCKS CAMBERWELL

The Well Shopping Centre Shop 114, 793 Burke Road Camberwell (03) 9882 0032 or email camberwell@dymocks.com.au

smooth operator The team at Swisse love a good smoothie for a quick and easy meal on the go, or ultra-nutritious afternoon pick me up! Blend all ingredients in your blender or food processor and enjoy! TIP: If you like your smoothie extra thick, add a cup of ice to the mix!

Dessert Smoothie 1 frozen banana 1 pitted date 1 cup almond milk A sprinkle of cinnamon (to taste) 2 scoops of Swisse Pure Warrior 100% WPI Vanilla protein powder

Chocolate Protein Punch 2 scoops Swisse Pure Warrior Extreme Burn Chocolate protein powder

1 cup of frozen berries ½ cup of coconut milk ½ cup of coconut water ½ cup of ice 1 tablespoon cacao powder

Choco-Latte Break 1 cup of chocolate almond milk 1 frozen banana 1 tablespoon of natural peanut butter 1 shot of coffee (or one serving of instant coffee granules, with small amount of water to dissolve) 2 scoops of Pure Warrior Extreme Whey Chocolate protein power 1/2 cup ice

Health Retreat In A Glass Handful of spinach

Few slices of cucumber Half a banana 1 stick of celery 2 scoops of Pure Warrior Extreme Shape Vanilla protein powder 1 tablespoon of almond butter 1 tablespoon of maca powder Top with a handful of walnuts and linseeds

backyard movies They say the great Aussie backyard is a thing of the past. It’s not true. I think we just forgot how to use it. Get together after the long day. Have a family meal outdoors – let your kids help lay the table. Create new rituals and little family events – with no particular reason, just for the joy of being together! How about a special outdoor movie night? Get your blankets and pillows, cuddle in camping chairs if you don’t own a formal outdoor furniture set, and invite your family to join you. Swap boring TV-time for a romantic evening under the stars. Watch a good old movie in your own backyard theatre – it is a bit more work than just turning your TV on, but still very easy to organise. Most importantly, such evenings are very memorable. Share with your children the movies you enjoyed as a child. Introduce them to the classics movies (check classification beforehand!), or watch with them the record of your favourite band’s concert. All you need for your special movie night is a movie projector, a pair of speakers or a soundbar, and a movie screen. And you can even DIY – there’s plenty of information available on the internet on how to build your backyard cinema on cheap! If you are not a big fan of spending too much time stretching white sheets on your rotary washing line, or trying to choose the right projector on eBay, there are complete

ready-made solutions available as well. There are some affordable backyard cinema systems sold in Australia, offering portable and inflatable screens and projection systems. They are built to make backyard entertainment easy. It is important to involve children in preparation of the movie night. While older kids can get interested in connecting cables or setting up your laptop, the younger ones should not stay aside. Turn the preparation for the movie night into a little game in itself. Ask your children to draw and “sell” movie tickets, decorate the “movie theatre”, serve popcorn, or even prepare a little performance on the “stage” prior to the movie. They say the backyards became smaller, but even a tiny patch of land can bring hours of happiness. You don’t need an acre of land to plant herbs and strawberries with your children, to have a BBQ, or to enjoy a water play. As for outdoor cinema, believe it or not, but you could have it in your driveway, in a garage, on a small backyard deck, or even on a big balcony! The most important is to spend quality time with your family, and to create special moments, whether they last minutes or hours. Small moments like that build a happy family. And backyard movie nights will create long lasting memories for you and your children. By Olga Kustova Smart Digital Australia Pty Ltd www.smartdigital.com.au

Chris Humfrey’s

ZOOKEEPER EXPERIENCE!

Spend a whole day with zoologist Chris Humfrey from ABC’s hit series “Chris Humfrey’s Wild Life!” Work at his very own private zoo, and learn from Chris himself! Get up close and personal with over 2000 animals! Discover what drives Chris to work with animals. Who knows your child could follow in his footsteps! This is an exceptional hands-on experience, which is offered nowhere else. Chris has personally designed this exclusive program. Strictly limited numbers of children will ensure that your child will get the WILD experience which they CRAVE! Chris’ zoo is nestled in the foothills of Mount Macedon. It’s an easy 50 minute drive from Melbourne’s CBD.

GREAT GIFT IDEA!

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

here comes the sun Have you noticed the sun has returned to tease us with some gorgeous sunshine? If we don’t have northern holiday plans during Winter, we tend to go underground and hide away. Winter is time to wear boots and beanies, rug up beside a fire, and enjoy quieter weekends with pedicures and haircare low on the priority list. Now spring has romped into town and summer is so close, it’s time to remove the beanies and release our gorgeous tresses once again. Spring heralds in the start of the social calendar with two racing carnivals, BBQs and Christmas and End of Year parties galore. It’s a fantastic time for a change or to freshen up, but changing ones’ hairstyle can tie even the most decisive woman up in knots. It’s such a huge change. Our hair is always on display through great and not so great hair days. That’s why having a fantastic hairdresser who understands your personal style and everyday life is essential! Things to consider when wanting a change: • Your lifestyle – How long is it going to take to do your hair? Take your time to think about how you want your hair to look like everyday, not just for special occasions. • Your reasons – Why do you want this hair style? Have you had this style before and loved it? Have you had a big life change or just looking to shake things up? Understand why you want this so you can explain the reasons behind the change. • Your hair and face – What type of hair do you have? If it’s fine and straight, you aren’t going to get Beyonce’s texture and volume. Will your new style suit your face shape? How will your hair’s colour impact on your skin tone? Everyone wants that inner glow

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about them and the right colour for your skin tone can be just the thing. • Your expectations – Bring in photos of hair styles you like and be prepared to say what it is about them appeals to you. Remember you won’t get a replica, you’ll get a version of that cut tailored to your skin colour and face shape. Let that picture you bring in serve as inspiration to make the style your own. Remember to talk, talk, talk! Your hairdresser is there to help you with your hair - they see the latest trends, understand how they look everyday and know how to tailor the looks to yours. Just consider that big changes may take a few visits as major colour changes may be better done slowly to maintain the condition and integrity of your hair. Ok, you want a change, but what? The days of extreme contrast of colour in Balayage and Ombre and heavy choppy layers are over. Think feminine, warmth, and softness!

Here are some insider tips on the hot trends for Spring/ Summer 16/17. Gentle flowing layers that frame your face. Easy to style romantic soft twists which can be turned into beachy waves the next day. Think of flower crowns and loose undone up-dos for the races with beautiful florals. Lots of soft layering, full ends, and grown-out fringes tapering around the face. To compliment these beautiful layers, colour will be enhanced with rose or copper tones. While we still love ash clean platinum blonde tones, adding a touch of warmth and femininity will be the trend this season. Not in one all-over colour though. It will be about co-ordinating multiple tones through hair and layers, softly and beautifully.

But warmth does not mean brassy! Brassy tones are the most disliked colours on the colour wheel. The great thing about having a good colourist is that you can have soft tones of warmth and minimize brass. The extra wonderful thing is, it doesnâ&#x20AC;&#x2122;t have to be permanent. You can start with a temporary change and see how you feel. Try a temporary marbleized toner with a hint of mink or soft strawberry copper. It just might be the touch variation you are looking for! By Bilie Minio Director at Sabuki Salon www.sabuki.com.au

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surviving sugar Sugar… It is not something we should be beating around the bush with! The number of negative effects it has on our health is outrageous and the worst part is that the food industry has been fooling us into consuming more and more of it without us even knowing! Gone are the days when the only sugar in our diets was a couple of pieces of fruit a day and maybe a small dessert here or there. So let’s break it down. Sugar is also called sucrose, it’s made up of 1 glucose molecule and 1 fructose molecule. Glucose is our body’s source of energy and we metabolise it with no dramas and any excess gets stored as fat. Simple. Fructose on the other hand is metabolised differently in the body. A proper balanced diet (before processed food took over the world), had a couple of pieces of fruit per day giving us a small hit of fructose but it also came with fibre and our body could cope with this okay. These days, the food industry has put sugar into so many products (in the form of high fructose corn syrup – HFCS - because it’s so cheap) and we are overloading our body with fructose. Anything from muesli bars to yoghurt, tomato sauce, stir fry sauces, and even smoothies and juices can have added sugar. Fructose is not needed for a single metabolic process in the body so when we ingest it, it goes straight to the liver to be dealt with, almost like a toxin. This switches on a pathway, which turns the fructose into fat, which builds up around your organs…hello fatty liver disease! It also causes insulin resistance and insulin is needed to produce leptin (tells us when we are full) that then switches off ghrelin (tells us when we are hungry). So our brain doesn’t get the

signal we are full and keeps receiving the signal that we’re hungry so we keep eating…hello obesity and diabetes! But wait, there’s more. The bacteria in our bodies LOVE sugar and when they feed on it they produces acids, such as uric acid and others, which strip important minerals like magnesium, zinc, and Vitamin C from our bodies and also cause inflammation… hello holes in our teeth, cardiovascular disease and cancer! So we’ve become addicted to sweet things and as long as the food industry is still making money from these products, they will continue to add sugar to as much as they can. But stay strong, if me and many of my clients can do it, so can you! Start by filling your diet with foods that don’t have labels, i.e. wholefoods. Then when it comes to any products that do have labels, read them! Look how much sugar is in foods per 100g and then also per serving – because a lot of the time we actually eat more than the suggested serving size. Remember that every 4g = 1 teaspoon of sugar. Some foods have naturally occurring sugars, which we don’t need to ring alarm bells about, and the way to find out is by looking at the ingredients. If you see any of the names below…it means added sugar!

Agave nectar, Barley Malt, Beet Sugar, Black Strap Molasses, Brown Rice Syrup, Brown Sugar, Cane Juice, Cane sugar, Caramel, Carob Syrup, Caster Sugar, Coconut Sugar, Confectioner’s Sugar, Corn Syrup, Date Sugar, Demara Sugar, Dextran, Ethyl Maltol, Evaporated Cane Juice, Fructose, Fruit Juice Concentrates, Galactose, Glucose, Golden Syrup, High Fructose Corn Syrup, Honey, Lactose, Malt syrup, Maltodextrin, Maltose, Maple Syrup, Molasses Syrup, Muscovado Sugar, Organic Raw Sugar, Panela, Rice Bran Syrup, Rice syrup, Sucrose, Treacle, Tapioca Sugar.

And we all know that the ingredients listed at the top make up most of the product, so manufacturers sneakily add a few different types of sugar into the product so it drops to 8th, 9th and 10th on the ingredient list instead of 1st!!! Unbelievable right? What about fruit? Well firstly fruit provides us with a wide range of vitamins, minerals and phytonutrients, which processed food doesn’t. It also comes with a heap of fibre and this is really important because it slows the process of fructose metabolism. So 2 serves of fruit per day only as recommended is fine. It is the concentrated forms of fruit that can be the real problem. One glass of apple juice can contain up to 8 apples and little to no fibre. There’s no way we could eat 8 whole apples and if we did that would that definitely count as a fructose overload. Similarly, dried fruit can also cause a fructose overload as a large handful of sultanas might actually equate to about 40 grapes. So fruit isn’t a problem, as long as you keep your serves right. Are sugar substitutes the answer? No. The problem is that sugar is addictive and unless you remove all the excess sugar in your diet, you will still crave sweetness. The good news is that most of us will notice a reduction in sugar cravings just 2 weeks in to removing added sugar from our diet. All of a sudden your palate changes and a piece of milk chocolate is bursting with too much sweetness for your liking. Of course sometimes we do like to enjoy a sweet treat or a raw dessert and using small amounts of more natural forms of sugar is a better alternative, but be wary of recipes with full cups of honey, agave, or other sugar substitutes because at the end of the day, they are still sugar. By Steph Wearne, Nutritionist at Body Good Food (@bodygoodfood) www.bodygoodfood.com.au

Turn the page Swashbuckle Lil: The Secret Pirate By Elli Woolard. Age: 5+ With lyrical rhymes that make Swashbuckle Lil’s adventures lots of fun to read, Elli Woollards, The Secret Pirate is full of adventure. This beautiful beginning chapter book contains two stories. In the first, Lil has to rescue her teacher from the evil pirate Stinkbeard and in the second, make sure Stinkbeard and his pet croc don’t ruin sports day! The Secret Pirate is filled with wonderful pictures and a rhyming scheme that makes it perfect for young children branching out from their first readers. This Hungry Dragon By Heath McKenzie. Age: 3+ This quirky picture book by Heath McKenzie uses repetition to introduce new words to children as they read about a very hungry dragon who likes to eat everything. But when the greedy dragon eats so much he feels sick, he goes to the doctor and eats him! So the doctor has to come up with a clever plan to save everyone the dragon has eaten! Ninja By Arree Chung. Age: 3+ Ninja is a superbly illustrated picture book by Arree Chung about a young boy who uses his ninja skills to find and take the sacred cup of milk and cookies while avoiding detection. Follow Ninja Maxwell as he collects his Ninja gear and teaches his baby sister the way of the ninja. This book is lots of fun for the whole family.

Alphonse, That is Not Okay to Do! By Daisy Hirst. Age: 2+ This wonderful picture book by Daisy Hirst is a delightfully humorous and perfectly accurate portrayal of how siblings can sometimes argue. Natalie and her younger brother Alphonse get along most of the time but they do not always see eye to eye; Alphonse sometimes likes to eat Natalie’s things and draw on her stuff and that makes Natalie mad. With a story that will amuse parents and a moral of forgiveness and love at the centre of its story, this amusing picture book is a wonderful addition to any bookshelf.

Link Educational Supplies is committed to providing educational resources and support for teachers, parents, and students. They also stock quality stationery, and arts and craft supplies. Story time is on every Wednesday at 10.30am for children of all ages. Open 9-5 Mon-Fri and Sat 9-3. 341 Waverley Rd, Mount Waverley. Ph. 03 9807 5422 www.linkeducational.com.au 42

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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!) www.facebook.com/themixingbowlcupcakes

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