Northside MamaMag November 2016 by MamaMag

NORTHSIDE

mamamag November 2016

WIN santa’s magical kingdom tickets Foods and moods Affordable organic Children’s nutrition Dani Venn Reggio Emilia

free Local fun for the Northside mum

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Bon appetite November is a favourite month of mine. Spring is in full bloom, the sun is lingering longer and it’s racing season! We’ve also celebrated our collective household birthdays in the span of 3 weeks. As we go to print, I will have spent a weekend at the inaugural Lost Lands Festival at Weribbee Mansion. I’m very excited to expose Lotte to her first music festival. My girl has got to learn to camp – well, sleep in a Kombi! I’ve got my flares and wild spirit ready! I’m a country girl at heart so camping is a favourite pastime. I’ve got great memories of marshmallows around the campfire and riding horses along the creek beds, it was a pretty idyllic lifestyle that I didn’t fully appreciate at the time. The Lost Lands will relive a bit of this magic. It symbolises a land that has been lost in translation as the world shifts into a more technology driven bubble. It brings us back to our roots where kids kick a ball in the street with the neighbourhood kids. October saw big celebration as my Lotte turned four. Of course the celebration should remain simple and easy. However the crazy party planner inside of me could not be still. I may have gone a little OTT and spectacularly failed the promised “low key brief, but Lotte was happy and smiled all day, so that gave me validation! Beyond all the decorations, I met some amazing makers and local suppliers who helped me pull together a celebration worthy of unicorns dancing under rainbows! With that as our theme, naturally a colour bomb feast of magical proportions ensured. I love the drive and infectious passion of creatives pursuing their dreams. That is essentially what this little mag is, just a small collective of Mamas sharing what they love, creating a community with our readers. That we can spotlight others also following their bliss, like our superstar Speech Pathologist Dee Wardrop, makes it all the more sweet. La Dolce Vita baby! One more Tim Tam, it is print deadline after all. However before I reach for that quick fix, our Nutritionalist Marc Sentator’s wisdom rings – foods and moods! What we eat makes a dramatic difference to our energy and our moods, so choose carefully what you fuel your body with. And it is the Foodie flavoured edition after all! Eating and indulgence is therefore, part of my job description. Its tough, but somebody has to sample all the good food. Your welcome.

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Contents Foods and moods Fuel your body

1 of 5 family passes to santa’s magical kingdom

Parklife 8 Montgomery Park Essendon Affordable organic 10 ways to go organic

Mama of the month Speech Pathologist Dee Wardrop

The creative cook MasterChef alumni Dani Venn

Mama eats in the North Kid friendly locals

Mama can cook 5 recipes from some of our favs

Approaching Reggio Emilia The early childhood philosophy

Children’s nutrition Eating right from the start

Smooth operator Delicious smoothies

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Here comes the sun Tips for a new hairstyle

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Surviving sugar How to reduce the sweet

Backyard movies Movies under the stars

Colour & WIN WIN 1 or 4 NEW Twister games

The fuss about Gluten Going gluten free

MamaMag November 2016

Editor in Chief: Sarah Cavalier Northside Editor: Kirsty Chick National Key Account Manager: Justine Whatmore: justine@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 montgomery (pirate shipwreck) park Hilda Street, Essendon NEWS JUST IN! The Swift Parrot Pirate Ship has been found shipwrecked in Essendon! The notorious pirate Captain Kidd sailed this almighty galleon and that can only mean one thing - treasure! Now deep beneath the sand all that is left of the ship is the mast, crows nest and tattered flags and sail - so man the lifeboats, keep a watch out for whales, find the treasure map and start digging! Mamma had a

ball uncovering the fun at this new park. There is even some more equipment on the opposite side of the park if you are looking for more fun! Oh did we find the gold?....maybe we did or maybe we left it locked up in the chest. Mamaâ&#x20AC;&#x2122;s special mention: Essendon Traffic School is nearby so have some double fun one Saturday! The nitty gritty: Toilets, BBQ, Shelter, FREE parking and shade.

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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/

I’M HARRISON 16.08.2016 | 3.25KG

BORN AT ST VINCENT’S PRIVATE HOSPITAL TO A

VERY HAPPY SANDRA & CHRIS

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MAMA of the month Our Mama spotlight shines on Dee Wardrop, a passionate speech pathologist who impacts many families and helps make a difference with a gift we often take for granted. Her journey is filled with passion, joy, family bliss and business sass. What did you do before starting your own private practice?

Who are the lucky littlies to call you Mum?

I’ve worked for over 15 years as a Speech Pathologist in a variety of public health and education settings.

I am Mum to two small energetic people Sammy who has just turned 2 and is obsessed with rugby, diggers and orangutans and Lucy, my energetic 4 year old who would like to be a scientist or a unicorn when she grows up.

When I first graduated I worked in a rural and remote part of New Zealand where families had no cars and still rode horses to school. I moved to Australia in 2002 to complete my post graduate studies and worked for Scope for several years, then at the Cochlear Implant Clinic at the Royal Victorian Eye and Ear Hospital. For the last 7 years I’ve worked as a Senior Speech Pathologist at St Vincent’s Hospital, consulting across the health service and working in the Emergency Department and Stroke and Neurosurgery wards. I’ve balanced this with part time private work, and a role as a Clinical Educator at La Trobe University teaching undergraduate Speech Pathologists. After my second maternity leave period that juggle seemed unsustainable, but I wanted to continue working and challenging myself in a career I was passionate about. Resigning from my public sector role gave me the chance to focus on supporting my husband and kids, and the chance to build my business. Now I can still do something I’m passionate about, contribute to my local community and employ some amazing therapists who also understand the ongoing balancing act of parenthood and career.

Tell us about your profession and what makes you passionate about it. Speech Pathology is an incredible profession, and I’m so glad I get to work in this field. We work with people across the lifespan and assist with all aspects of communication. For children, Speech Pathologists can help with speech sounds, language development, listening and hearing, reading and writing skills, stuttering, voice disorders, and Autism Spectrum disorders, as well as developmental disorders such as dyspraxia and down syndrome. For adults, Speech Pathologists work with voice disorders, literacy, and communication and swallowing difficulties after neurological events such as stroke or diseases such as Multiple Sclerosis and Motor Neurone disease. I love that we are so people-centred as a profession; we work with clients, their families, their communities, always with the goal of helping people participate in a basic human need – to make themselves and their thoughts understood by others. It’s an incredibly

powerful and humbling relationship to build with another human being. For me, it never gets old. You are part of the journey for each and every child and family you meet, and you always have the opportunity to make a difference.

What do you wish more parents knew about speech and language development? Firstly: that it’s never too early to get your child checked out if you’re concerned about them. You can see a Speech Pathologist without a referral, or chat to your Maternal Child Health Nurse about your concerns. There is a range of developmental ages and stages where things develop; however it always makes me sad to meet children for assessments just prior to school entry, and their parents tell me they’ve been worried since their child was 2! With older children you are generally trying to “fix” speech or language errors – whereas with 2-3 year olds therapy is focused play-based skill development. Secondly: that good speech and language skills provide such a platform for reading, writing, listening making friends, negotiating and thriving across childhood. It’s something to really aspire to for our kids! Thirdly: Read. Read. Read to your kids. As much as you can. Every day.

How do you juggle being a mum and running a business? Juggle is the word. It is a constant aim to keep work within work hours, but it often spills over into early mornings before the kids are awake or late nights on the laptop. Luckily many of the people in my practice are Mums too – so I’m never the only one working at night. It’s worth it though. Although work sometimes spills over into life, I try to enjoy the freedom I have to let life spill into work too – which means I can be parent helper or take time for other events, not rushing the kids out the door every morning. That helps me celebrate the juggling act!

What has been the greatest career highlight to date?

What do you like most about what you do?

Out of the blue I received a lovely Christmas card last year from a family who had tracked my practice down. Their daughter had a hearing loss and I began working with her when she was 18 months old. I hadn’t seen them for over 9 years. They wanted to say thanks for all the work we had done together and to let me know what an impact it had on their lives.

Having the freedom to pursue a career that I love, in a way that supports my family. I work very hard, but I feel very lucky!

They also included a picture of their daughter (now at high school) and a letter from her. She said she still remembers blowing bubbles with me and how much fun we had. She wrote she now wants to be a Speech Pathologist too so that she can make a difference for other kids.

How do you work with the local community to get help where it is most needed? Since becoming a Mum I’ve realised just how much knowledge I have about speech and language development! I can’t help but notice all the everyday opportunities we have to enhance speech, language and literacy for all kids, not just those who are my clients. It’s become a real passion of mine to engage with and be a resource for our local community so that all children have the opportunity to benefit from what we know about communication development. Our practice now works with maternal child health nurses offering sessions with mother’s groups on language development in the first year, and with kindergartens and daycares to offer information sessions to educators and families. We also work with primary schools across Melbourne to provide Prep screenings for new students to help new students thrive.

What advice can you give other aspiring business Mamas? Do what you love. (Being passionate helps). Know why you’re doing it (if you know what you’re aiming for, it will help you be creative about the ways you achieve it). Make it work for you (figure out the bits that are non-negotiable for you and work around that. Know what you’re good at (outsource the rest).

When I am in the clinic, it’s all about people. For my team, I love creating a workplace that supports working Mums. For my clients I love unpacking what I know about speech and language development, and figuring out how to make that relevant and meaningful to the family and child in front of me. I also love how much my family can be involved in what I do – it’s great play space for my kids if I ever need to take them to work with me, and my husband is also our IT guy – so we bring new meaning to a small family business!

What has motherhood taught you? As a person - I’ve learned that I am more patient than I knew and that I can function on less sleep than I ever believed possible. The feeling of pure heart-warming joy when a pair of chubby arms are wrapped around your neck. As a professional - I’ve learned that my speech therapy work needed to be much more practical! I now understand how little time Mums and families have to actually sit down together, so I include therapy in every day tasks to make it easier to practice. I’ve also learned the importance of providing a “one-stop shop” for families so they don’t have to liaise between different therapy services. Date night? Bar Nonno in Westgarth. (Great wine list & yummy food) Family date? Som Tam in Thornbury. (Tasty tasty tasty, kid friendly, fast service, and they never mind how much mess we make!) Girls night? I get so excited to get out, that anywhere that serves wine is fine with me! Brunch? 15LB in Fairfield. Find Dee at 352 St George’s Rd, Thornbury or 28 Kurrak Rd, Yarrambat. Ph 8376 6399 www.deewardrop.com.au

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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

mama eats in the Birdie Num Nums 745 Nicholson St, North Carlton A wholesome, family friendly café that delivers a traditional all-day breaky menu with an extensive lunch menu and a good selection of in-house baked sweets. Birdie sits amongst all “kid-friendly top eats” lists and embodies this spirit. The allure of the outside sandpit and well-loved toddler toys has mamas flocking to this children’s oasis. Particularly in the warmer months, that famous courtyard (with shade cloths) is abuzz with chitter chatter, toddler antics and mother’s groups. There’s a little canteen style space in the courtyard where you may be able to order your meal from in busier occasions. The food is decent, but the real draw card is that large courtyard out back which allows you to relax in the children’s chaos rather than feel anxiety for kids being kids.

A real go-to place for Mamas of the North. One of those rare gems where great food and kid-friendly mesh together for epic greatness! It’s little wonder that the perfect balance is achieved here, with owner Jesse Gerner a Dad of three young cubs and owner of two successful Spanish-influenced restaurants around town. Very popular with local families and the lycra crowd, being on the Capital City trail bike path and sitting adjacent to a playground. There are a number of communal tables, a bar area with stalls and cosy booths for groups. We love sitting out on the deck overlooking the playground soaking up the sunshine watching the kids at play. Importantly, the food is on point to boot! Come moonlight, the vibe, menu and bar is perfect for date night. Kids features: Toddler playground, pram access, plenty of highchairs, kid menu, toys and books, change table.

Green P

Kid features: Sandpit, toys, change table, pram access, affordable kids menu all under $10. The awesome Little Bookroom a few doors down is well worth a visit, as is the neighbouring toy stores if in need of a kid’s pressie.

Green Park Dining 815 Nicholson Street, Carlton North

in ark Din

Crafternoon 718 Sydney Road, Brunswick

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Kid features: High chairs, change facilities, free toys and games, paid craft activities, kids menu, painting smock provided, party packages available.

Eat, Drink, Make, Party! A café with food and craft is perfect for those less crafty mamas. Let’s face it, getting crafty with the kids at home means a big mess. This creative space is the answer – Mama gets to enjoy a coffee while much mess or creative genius is made by the littlies. Packages include painting, pasting, playdough and other craft activities including making masks, badges, hairpieces and so much more!

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north Miss Marmalade 126 Union Street, Brunswick Another little kid-friendly gem without the daggy feel. The North has some of the best café offerings in Melbourne and with many inner-city foodie loving families, chic cafes serving inventive and satisfying eats in a kidfriendly environment are in demand. Beyond the exposed brick walls, polished concrete floors and past the communal table that alerts you are in Brunswick the café Mecca, you will find the airy family space in the back room with an open invitation for little ones to engage with toys books and a chalkboard. Friendly, cool, great eats and good coffee – ticks all the boxes. Kid features: Kids space in back room with toy box, chalkboard, books & games. Change table (with emergency wipes and nappies), adaptable standard menu suitable for kids.

Red Door Corner Store 70 Mitchell Street Northcote A slight detour from High Street will reward with a red door leading to a fabulous, warm and friendly local corner store that has been converted from its days as an old milk bar. House made doughnuts made fresh on Mondays, Thursdays and Sundays, need we say more! Committed to local, traceable and sustainable produce, of which is treated with as much care and attention from paddock to plate. Not only does this gem make lipsmackingly good tucker out of seasonal, fresh and local quality ingredients – but they have a little outdoor courtyard with some astro turf, that is a hit with the baby chino and canine crowd.

The Farm Café, Collingwood Children’s Farm 18 St Heliers Street, Abbotsford A gorgeous open-air and semi-sheltered café housed inside the Collingwood Children’s Farm. The menu is seasonal and produce-driven. There are monthly farmers markets every 2nd Saturday of the month that extend the overall eating experience and give the kids a great sense of community and food awareness. Of course it’s the farm animals that will really make your visit to The Farm Café, so reserve a couple of hours to explore the farm life from the convenience of this city locale. Kid features: High chairs, pram access, outdoor space, farm animals (entry fee), change table.

Easey’s Cafe 48 Easey Street, Collingwood Burgers in train carriages siting four stories high atop a building’s edge should ignite any child’s imagination. Inside you’ll find, alongside the old train seats, graffiti culture and bits of original train décor, quite decent burgers. And chips to satisfy any chip monster. Our recommendation is a stroll to Smith Street after your burgers for a Messina gelato to wash away that greasy goodness! NYC baked cheesecake is our current flavour of the month. Kid features: The novelty factor of trains! Plus iPads built in to most tables for play (no restricted access so beware), lift access to the rooftop is good for the prams.

Kids features: Small courtyard, limited high chairs (perhaps book), change table. Basket of toys and books. Kid-friendly standard menu.

Batman Market 14 -22 Gaffney Street, Coburg

Jam and Cream 1 Orr Street, Heidleberg

Weekly outdoor market and food truck park in Coburg with great community feels in a relaxed, cool and family-friendly environment. Free live music and a jumping castle for the kids can be found on each Saturday late afternoon that the market operates. Partially undercover, housed in the old textiles factory with parking onsite. Each market has a rotation of flavours from the ever-changing food vendors. Our tip is to arrive early to lock up a parking spot and get your eats before the crowds arrive. Operates each Saturday 4pm-10pm.

If you’ve got a nostalgic hankering for your Nanna’s place, then Jam and Cream is your answer. The retro and vintage feels of this place are strong. First there’s the Vintage China cups, collectible spoons, beach umbrella in the backyard complete with a retro pastel pink caravan (book ahead for private high tea sessions). This place is best for a special date with your little one to indulge in what they do best, scones! Made fresh to order (takes about 20 minutes), there is an extensive scone flavour menu, however we’d recommend the Plain Jane with delicious cream and house-made runny jam. The tasting platter for two is brilliant value and offers a bit of everything.

Kid features: Jumping castle ($3 for 10 minutes), live music, open space, plenty of buzz and atmosphere.

Lady Bower 1A Marchant Ave, Reservoir Rezza is becoming quite the hidden gem and late bloomer in the North, as the gentrification spreads and the hipsters take up camp. One thing we know about hipsters is along with the beards, comes the café culture. A favourite amongst locals, you’ll need to be early on a weekend to secure your spot, the tell-tale of a quality offering. Here you find something a little warm, cozy and quirky. The three owners encourage locals to bring in herbs, fruit and vegetable from their gardens that are transformed into yummy cakes and jams. There’s an emphasis on fresh and seasonal produce and love of preserves here. Owner Renee sums the place up best, “Lady Bower feels like a home away from home, a place you want to hang around in, and read the newspaper as the sunlight moves across the table.” After sampling the seasonal and delectable menu (Dr Marty crumpets are always a win for us), don’t forget to leave room for the cakes on display at the counter, made in-house and 100% delicious. Kid features: Pram access, high chairs, very affordable kid’s menu (all $5.50), toys and books, change table in toilets.

All the pastries are also made onsite by the resident baker and are scrumptious. Bring your own entertainment for the kids (colouring in always lives in our handbag!) as the draw card here is the scones, sweet delights and vintage nanna feels, active littlies will require more to last the distance. Ring ahead and see if you can book and dine in the caravan, which will make the high tea affair extra kitschy. Kid features: Sweet treats! Nanna feels.

Fairfield Boathouse Fairfield Park Drive, Fairfield Escape the concrete jungle and follow the winding path beside Fairfield Park (after a quick play) where you will be led to a bygone era inside the charming Fairfield Boathouse. The vintage charm is plenty, perched along the Yarra river, surrounded by bush land and tranquillity, it’s hard to believe that you are just a few km’s from the CBD. There’s a small Nippers menu, but in such a setting, we can’t go past the Devonshire scones with a milkshake for the little ones or a hot chocolate to warm you up in Winter’s chill. The boathouse also sells fairy floss on occasion, made before starlit little eyes! All in all, a great destination that makes for a relaxing and active day’s adventure. Don’t forget the scooter! Kid features: Little nippers menu, charming vintage horse ride-ons, boats or kayaks for hire, watch the ducks, explore nature.

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District North 678-680 Mt Alexander Road, Moonee Ponds We go crazy for the salad super bowl’s here. The pancakes are well worth the journey down Mt Alexander Road too, just check Instagram, these babies aren’t shy of the foodie bloggers lens! While the rest of Melbourne is going bananas for the indulgent freak shakes (which you will also find here), this café offers a selection of “Health Freak Smoothie” which look just as gorgeous but are much kinder on your insides! The all day menu is interesting and varied we could eat here every day of the week without getting bored. Kids features: plenty of high chairs, wide entry for prams, change table in the disabled toilet. For entertainment there is a large blackboard for drawing and colour-in as well as pencils at the table, there’s a small courtyard at back for the kids to stretch their legs but not room for prams. Kids menu is well thought out and has recently changed to include Chicken Little (chicken bites and chips) and Big Bad Wolf Burger both under ten bucks, crumpets and toast for the morning – along with a Cheese Pide for less than five bucks. The gnocchi still makes an appearance on the specials for the mini food lover as well as those lip-smacking pancakes.

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The Boathouse 7 The Boulevard, Moonee Ponds

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Kid features: Plentiful highchairs, good playground adjacent, oval nearby, change table, kid’s lunch menu ($11) includes Popcorn chicken, margarita pizza and fish & chips. Half size milkshakes $2.50 for the kids.

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Owned by MasterChef judge Gary Mehigan, location location location is the major draw here. Located on the banks of the Maribyrnong river, with a bike and walking path perfect for a before-or-after pram stroll, The Boathouse is a great destination café. Meet for an early tea or catch up with the Mother’s Group during the day, the space here is plentiful with a lovely deck overlooking the river. Good for a casual beer and pizza while the kids burn some energy at the playground.

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 28

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

Sleep The natural way to help baby’s sleep Good sleep habits are integral for the overall health of your baby, that is why we have so many health professionals and sleep experts recommending the SleepAngel®. SleepAngel® creates the perfect sleep environment, quietly and continuously diffusing our 100% Organic oil blend, helping your baby to settle and re-settle.The stylish SleepAngel® is also a night light, giving off just the right amount of light for you to comfortably see your baby sleeping and make your way around the room. Available in Baby Pink, Mint and White

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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 30

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, River Garden Centre Manager, and Claire de Crespigny, Curriculum Mentor www.guardian.edu.au

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. Via ReMed Natural Medicine Clinic, Bec Talia is available for free school or kinder incursions and parents talks on topics such as kids nutrition, food intolerances and how food influences behaviour and sleep. Remed. 205 Main Road, Lower Plenty www.remed.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

Two kids under two?! Recently I packed up my little family and moved to Melbourne from Cairns. Deep into my third trimester it was a welcome shock to the system to feel the cool Melbourne air and experience ‘traffic’ again. Currently residing in North Essendon Village, our little family is adjusting to the bustling cafe lifestyle and apartment living. The last time Lloyd, my husband, and I were here was for the filming of House Rules on Channel 7 where we renovated Adam and Lisa’s Preston-based cottage home. Oh how life has changed since appearing on a reality TV show! Since then we have sold a house, started a business, got married, had a baby and now, moved states. I’m currently in a holding pattern for baby number two to arrive and have decided to embrace the pregnancy cravings and enjoy the delights that my new neighbourhood has to offer. Already number one on my cravings list is the scrumptious vanilla slice from Gusto Bakery in Strathmore. Top of my non-food related craving list is the little toy shop, Mind Alive, on Leake Street in Essendon. I’ve spent a small fortune there and keep convincing myself that my 14 month old son needs these toys when in actual fact I just love exploring the store for my own childhood fix.

I’m still searching for those illusive ‘happy hormones’ that everyone says you’re supposed to feel during pregnancy. I describe pregnancy as the world’s longest hangover; every day I wake up feeling nauseous, lethargic and feeling like I’ve been in a bar fight where I took a few blows to the pelvis. But just when I thought pregnancy couldn’t get harder, throw in a teething, active, just-discovered tantrums, 1 year old. Yes, soon I will have two babies under 2 years old and I honestly have no idea how I am going to manage it. I often get comments like, ‘oh wow, that will be hard,’ ‘good luck with that,’ or my favourite, ‘oh you poor thing.’ Actually, I see it like a Band-Aid approach, rip it off quick and deal with it. My hubby and I always wanted a couple of kids close in age, so when our son, Carter, was 4 months old and I felt ok bodywise we thought why the hell not. Now I know why some people have a larger gap between kids… 2 kids in nappies, 2 kids that don’t sleep through the night, 2 kids that can’t speak, and 2 kids on formula. I’d love to say that my 1 year old is a perfect sleeper and eater and a breeze to raise but he is hard work, still waking 4 times a night (thanks to teething), not eating anything but bananas and frankfurts and more recently has become the world’s most clingy kid so I can’t even go to the bathroom without him following me.

I’ve asked a few of my mum friends that have two or three babies close together in age and here’s some of the tips I have gathered: • Buy a slow cooker • ASK for help from family if you can – even if they can just come over to do your washing • If you can afford daycare, book your eldest in asap for at least 2 days a week • Express milk so others can help with feeding

Despite all the pain and anxiety that comes with raising a mini me inside and outside my body, I wouldn’t change a thing. Seeing Carter smile each day and watching him learn new things is the most amazing feeling in the worldsometimes I still pinch myself that he is mine. Maddi is due the start of November so follow her little family’s journey on Facebook at www.facebook.com/houserulesqld/ or Instagram @maddi_&_Lloyd

• Get a good baby carrier that’s quick and easy to put on • Eat lots of chocolate (well in moderation… unless you’ve had a really sh*t day). Most importantly, I was told to not stress and just deal with it day by day as it comes. Newborns are so unpredictable so you can’t really plan for what they will bring into your life, especially in the first 6-12 weeks.

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

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

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

WIN

One of Four NEW 50th anniversary TWISTER games

To celebrate the 50th anniversary, a new TWISTER game has been released with two new moves, Spinner’s Choice and Air. With Spinner’s Choice, the spinner makes up a move for the other player to do. If the spinner lands on Air, the player must put a hand or foot up in the air!

See www.mamamag.com.au for terms and conditions. Parent’s email will be added to our monthly MamaMail. You can opt out at any time.

To win your’s, worth $39.99, simply Colour to WIN!

Post your entry by November 30th to: MamaMag, PO Box 8018 North Road LPO, Brighton East 3187.

Child’s name:

Age:

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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 9 Grantham St Brunswick (gluten free cupcakes of course!) www.facebook.com/themixingbowlcupcakes

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Alcohol free event

6.30 to 10.30pm Sat 31 Dec 2016 Fireworks spectacle starts at 9.30pm. All the excitement without the late night! FREE family friendly event. Live entertainment, carnival games and rides, food truck court and much more. The event is for the whole family but for their own safety, please leave your dog at home. #myfestivalcity.com.au for more information visit

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