Westside MamaMag October 2015 by MamaMag

WESTSIDE

October 2015

WIN 1 of 3 One-month memberships at the hiit factory Health & Wellbeing Smiling minds Bed wetting Power of suggestion ASD and me

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happy health At the start of September we said goodbye to winter by going to Lake Mountain for a day on the (toboggan) slopes. There was only manmade snow left but we had a great time as usual. The girls even tried the ski school for the first time. Then Miss 9 made a snowman and Miss 5 ate his carrot. Teamwork! I got off pretty lightly for Book Week this year. Miss 9 went as Naughty Amelia Jane (yet another Enid Blyton gem) and Miss 5 made a last minute change to go as the princess from the Princess and the Wizard. And not a single meltdown in sight. Sarah and I got frocked up for the AusMumpreneur awards where she was a finalisist for MamaMag in the emerging business award. No big win but we had a great time and I loved getting my glam on. It’s been Far Too Long. This month we’re focusing on health and wellbeing and there were so many things to write about. You can read all about the fun I’ve had doing the HIIT Factory 6 week transformation challenge over the last six weeks. And if you head online to read our Bayside or Port Phillip October issue you can read about Sarah’s six-week fitness challenge with The Bachelor! Our In the Village continues the health and wellbeing theme in Williamstown where there are just so many great places. And don’t worry, I’ll check out the food and toy shops next month – I’ve already got my faves. In the same neighbourhood our mama of the month, Justine, tells us all about how she juggles motherhood and her allied health clinic TreeHaus Williamstown. I had a great time writing about the quirkier fitness options in the inner west, trying a couple out for myself. I absolutely love uncovering the lesser-known gems in our area! And we haven’t neglected nutrition with two healthy and yum recipes and an article about what to look for in packaged foods. We’ve got a great article on mindfulness for children, an inspiring personal story about life with three autistic children and so much more. Until next time, eat your greens!

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WIN

Contents Smiling minds Mindfulness for young minds

Mama’s gonna HIIT me! Editor Rebecca’s fitness challenge

Shape a child for life Play and attachment

Bed wetting Will my child grow out of this?

Any suggestions? Kids and well timed suggestion

Are you ready for school? Kindergarten transition

Early childhood It’s all about play

In the village We explore a healthy Williamstown

ASD and SPD X3 Plus ADHD! Tales from the mum

Parklife 24 Queens Park Moonee Ponds Mama of the month Justine Brogna from TreeHaus

Fit and funky Exercises with a twist

Mama can cook Healthy food morning and night

Family violence A mother’s story

Pass the packet Avoiding packet foods

A flexible return to work What you need to know

Turn the page JP Junior Everlasting Books

Bratz dolls colouring comp

Brain matters 40 The Robert Connor Dawes Foundation Share my job The win-win solution

There’s a whole in my stomach 42 The Robert Connor Dawes Foundation

MamaMag October 2015

1 of 3 one-month memberships at the hiit factory in yarraville! PLUS a HIIT Factory singlet and water bottle each!

Visit our Facebook page to enter

www.facebook.com/localmamamag Entries open to Victorian residents only. Competition starts October 1st 12.01am and closes October 31st 2015 at 11.59pm. Visit www.thehiitmum.com.au for class and membership information. Visit mamamag.com.au for full terms and conditions.

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

5,000 copies are distributed monthly. Editor in Chief: Sarah Cavalier Westside Editor: Rebecca Gelsi Sales and Marketing: Leah Smith Design and layout: Grizzle Design Like to contribute an article submission or products for Facebook giveaways? submissions@mamamag.com.au Like to advertise in our next month’s issue? info@mamamag.com.au or download our media kit from www.mamamag.com.au The opinions expressed herein are not necessarily those of the publishing staff. Reproduction in whole or part is prohibited without permission of the publishers. Health related articles are designed to be informative and educational. They are not intended to provide specific medical advice or replace one-on-one advice from your health practitioner.

smiling minds Mindfulness for growing young minds Mindfulness for kids is about empowering them to pay attention to what’s happening inside themselves and in the world around them. Smiling Mind is modern meditation for young people. It is a unique web and app-based program, designed to help bring balance to young lives and support mental health strategies to cope with everyday stressors. Smiling Mind is a not-for-profit initiative based on a process that provides a sense of calm, clarity and contentment. Alarming evidence about the mental health of young Australians shows that around one in seven (13.9%) children and adolescents aged 4-17 years experienced a mental health issue in the last year, which is equivalent to an estimated 560,000 young Australians*. Smiling Mind is striving to turn this around by supporting young minds to prevent ill mental health. The Smiling Mind app is a very accessible tool for young people who often suffer undetected mental health issues; in Australia around 44% of cases do not seek treatment.*

How can mindfulness support the growth of a young mind? Mindfulness is a simple form of meditation where one pays attention to the present moment, with purpose and without judgment. Mindfulness meditation focuses the brain and promotes being mindful of the present moment instead of worrying, dwelling in the past or reacting to what is happening. Regular practice of mindfulness meditation reduces the reactivity of the amygdala and increases activity in areas of the prefrontal cortex that help regulate emotions, and reduce stress and anxiety. Consciously being mindful physically changes the structure and function of the brain 6

to improve the quality of both thought and feeling, whilst also promoting positive mood and building emotional resilience. For young minds in particular mindfulness meditation is used to promote the ability to focus on classroom activities and foster creativity. Mindfulness practice promotes self-confidence and self-esteem, development of emotional intelligence, ability to respond mindfully to stressful situations and to quiet the mind of anxious thoughts. “The Smiling Mind program is wonderful for small children as it teaches them how to let go and relax; it talks them through it in a fun way. The result of our practice was quite incredible, there was a definite reduction in playtime issues and general anxiety related to work, play or home. The children’s ability to remain engaged in class and their learning results also improved due to their newfound focus and lack of anxiety,” says Miss Lamming, a teacher who introduced the Smiling Mind program to her primary class.

“I put my hands on my head and did mindful breathing, and my mood changed to happiness because I’m aware of my body.” “It’s a way of being brave and facing yourself.”

Mindfulness expert and Smiling Mind ambassador, Dr Craig Hassed, says “The world needs mindfulness and in this fast-paced, stressed and distracted world, the children of today probably need it more than any previous generation. Smiling Mind is taking mindfulness meditation to where it is needed most – into the hearts and minds of young people. It’s more than just a technique, and more than just a lifeskill. Mindfulness is a way of life.”

Smiling Mind is conducting their own research about the efficacy of mindfulness in schools, where over 1500 Victorian public secondary and primary students and 135 teachers from 12 schools are taking part in a trial with the hope of producing evidence of Smiling Mind’s mental health benefits for students and of fulfilling its vision for “mindfulness meditation to be on the curriculum by 2020,” says Smiling Mind Cofounder Jane Martino. Meditation is for everyone, that’s why Smiling Mind is “creating a modern approach to meditation that young people will more easily adapt into their hi-tech, busy lifestyles, assisting them to cope better with some of the stresses young people experience today” says Martino. In collaboration with beyondblue, Smiling Mind has developed a free tool for new and expecting mothers and couples. Mind the Bump is an app designed to support mental and emotional wellbeing in preparation for having a baby and becoming new parents. Download Smiling Mind and Mind the Bump free on Google Play and the iTunes App Store.

*The Australian Government Department of Health 2015, The Mental health of children and adolescents, Report on the second Australian Child and Adolescent Survey of Mental Health and Wellbeing

mama’s gonna hiit me! So I decide to go on a health kick. This is pretty well trodden ground for me—I’ve tried a few things over the years. This time I sign up for the HIIT Factory 6 week transformation challenge. It kind of comes along at just the right time. And since we’re focusing on health and wellbeing in this month’s issue of MamaMag I decide to tell you all about it. Which is funny really because I think fitness blogs are boring and this is dangerously similar. I’m actually reasonably active already and don’t eat too badly but after a couple of months of lifesucking tiredness I head to the GP to see if I have a chronic disease or terminal illness. After an impressive list of tests she tells me she thinks I have depression. What? How could I not have realised? I consult Beyond Blue’s guide to what works for depression and exercise gets two thumbs up, meaning it works. Intriguingly, swimming with dolphins is listed on the same page—no evidence for that one I’m afraid. HIIT stands for high intensity interval training and the HIIT Factory runs it as group fitness classes in Newport, Williamstown, Yarraville and across the bridge in St Kilda. The 6-week challenge involves attending classes and using the weekly menus from Claire’s Kitchen. The challenge starts off with a fitness test and timed run. I forget to smile in the before photo and I’m slouching. So even if I lose not a gram my after photo will look heaps better. Next day I come last in the time trial, which is a 5km run along the Maribyrnong River. But it doesn’t matter because I’m not at home on the couch—I’m out doing it. Plus Colette announces a prize for the most improved time and surely I’m in with a chance for that one. My first class. Everyone is fitter than me, and they all have better exercise gear. I must have my insecurity goggles on because after a few people say hi and chat and I’ve managed to 8

make it through the class I notice that this is actually not true and it doesn’t matter anyway. I quickly realise that the best place to hang is up the front—why do beginners always head to the back where it’s so hard to see and hear the instructor? This turns out to be extra important for Gary’s classes because I can’t understand his lovely Scottish accent and need to see him demo the moves. Colette says if you stand in front of the mirror you’ll work harder. I’ve got an admiration-type girl crush on Colette so I do what she says and it turns out to be true. It totally stops me worrying about what anyone else is doing too. Scream into Clubbercise after I drop my oldest off at Cubs—think high intensity dance with glow sticks. I’m late so I miss the glow sticks. Wave my arms around but just can’t get enthused so I sidle over to the box and help myself. How is this so much more fun when I can swing lights around? Kids. There are kids everywhere at the classes. Why did no one tell me about this when mine weren’t yet at school? It’s great for me anyway because there’s lots of cuteness in the room to distract me from how hard the exercise is. Not sure if the mum planking under her child thinks it’s so cute! Finally take mine and they go nuts in the kid’s area. They keep asking when we’re going again. Go to a lucky dip class where the class is revealed after you arrive. It’s zuu—a class where you pretend to be various animals. So I’m a donkey, hands on the floor, kicking my legs out backwards. I can’t believe how hard this class is. Good hard but still... Gary tells us that acting like animals uses different muscles. Who knew? So it’s Sunday and I see on Facebook that there’s beer after the Spartan class. And also those cool ropes they use on The Biggest Loser. So I book in. It’s all sandbags and weights and box jumps on a box that’s so high I think I’ll topple off backwards. Oh and this exercise where you throw a medicine ball upwards at the wall and catch it on its way down. Crazy.

g are makin These girlsok easy. it lo

Day One. Looking im p

ressed!

Everything is hard but only for 30 seconds at a time and it turns out I love it because it makes me feel super strong. And there’s beer.

won . May haven! ls ia r t e Tim n spoo the woode

Sooo the results? Lost a few kilos, improved my run time by four minutes, and I still have no core muscles. And my depression? Nailed it to a crucifix plank. Of course if your mood is low and exercise doesn’t do it for you don’t give up. Try Beyond Blue or PANDA for information and support. There are lots of fitness options around. I loved the HIIT Factory—the staff are amazing and it’s so child friendly—but find your own thing. Try a few things. And if you can’t manage classes or a membership at the moment grab your kids and head out for a walk; it’s still great for your mental and physical health.

Finishing of f a Sp with a cold artan class beer!

BYO kids!

The final result. Feeling great! 9

shape a child for life How play & attachment can shape a child for life You may have heard about the importance of the first 1,000 days. Research around the world now points to the importance of the time from conception to when a child turns 2 as laying the foundations for life. A newborn’s brain is only about one-quarter the size of an adult’s, however it grows to about 80 per cent of adult size by three years of age and 90 per cent by age five. By two years of age, a toddler’s cerebral cortex contains well over a hundred trillion synapses. As you can see, being ready for school starts in the very early years.

Relationships are the foundation for all our development and learning. As soon as a child is born, their parents play a critical role in the developmental equation. Infants prefer human stimuli, your face, voice, touch, and even smell, over everything else. They innately orient to people’s faces and would rather listen to a speech or singing than any other kind of sound. Because brain development is so heavily dependent on early experience, most babies will receive the right kind of nurturing from their earliest days, through our caring interactions and parenting instincts. The one form of stimulation that has been proven to make a difference is language: infants and children who are conversed with, read to, and otherwise engaged in lots of verbal interaction show somewhat more advanced linguistic skills than children who are not as verbally engaged with their caregivers. Because language is fundamental to most of the rest of cognitive development, this simple action— talking and listening to your child—is one of the best ways to make the most of his or her critical brain-building years. 10

One of the most essential experiences in shaping the architecture of the developing brain is “serve and return” interaction between children and significant adults in their lives. Young children naturally reach out for interaction through babbling, facial expressions, and gestures, and adults respond with the same kind of vocalizing and gesturing back at them. This back-and-forth process is fundamental to the wiring of the brain, especially in the earliest years. Play, singing and story sharing is also an avenue through which children can build their brains and express their emotions, build relationships and master difficult experiences. Children learn through play with their trusted caregivers, that they are loved and important. These social and emotional skills build self-confidence and self esteem and help build important pathways in the brain. The emotional wellbeing and social competence built through play and reading, provide a strong foundation for emerging cognitive abilities, emotional and physical health and social skills, all important prerequisites for success in school and later in the workplace and community. Programs at early parenting organisations like Tweddle specialise in building parents’ knowledge around early childhood development, attachment, understanding cues and a child’s needs using play, music and group work. By Kerrie Buchanan. Kerrie is a maternal and child health nurse, a lactation consultant and family therapist. She is the In Home team leader at Tweddle Child and Family Health Service www.tweddle.org.au

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Bedwetting – will my child GRow out of this? If you are tired of washing and drying bedsheets from constant wetting, you are not alone. Bedwetting is common in young children. Most children become dry at night between the ages of 3 and 5. But 20% of five year olds still wet the bed at night. Most of these children will stop wetting in early primary school, but 1% will continue into their teens. Children do not wet the bed on purpose; it is not under their control. Getting angry or upset with them or offering rewards for dry nights will not help. The best way to deal with bed-wetting in young children is to give lots of reassurance that bedwetting is normal and common and they will grow out of it. Talking about an adult in their life who was also a bed-wetter usually puts children at ease and helps them feel less alone. Reading books can also help. Some good ones are Dippy’s sleepover by Jane Clarke, Sammy the Elephant and Mr Carmel by Joyce Mills and David’s Secret Soccer Goals by Caroline Devine.

Restricting sugary or caffeinated drinks can also help. Bedwetting, known in medical terms as nocturnal enuresis, tends to run in families. There are different causes. It may simply be that the brain has not learnt to make the connection between the feeling of a full bladder and needing to void. It may be that the child has not yet started to produce the antidiuretic hormone (ADH). ADH concentrates the urine overnight so our bladders don’t become so full. It’s also possible that children who are deep sleepers simply don’t wake up to go to the toilet. Urinary tract infections, constipation and other health conditions may also cause bed-wetting. Before starting any treatment it is essential to have a health check to make sure there are no other medical reasons for the wetting. Wearing night-nappies makes bedwetting more manageable for everyone, but may also extend the bedwetting as it takes away the discomfort of waking up in a cold, wet bed. Likewise,

restricting fluids at night may reduce wetting, but fails to teach your child to deal with a full bladder (and could lead to dehydration). Some children will have a period of dryness, and begin to wet the bed again later on. Often, these episodes are triggered by a stressful event in their life such as parents separating, starting kindergarten or moving home. Most children will stop wetting again when the stress levels reduce.

Tips for dealing with wet sheets: • Making the bed twice – mattress protector, sheet and again, mattress protector and sheet – makes it easier to handle wet accidents at night, as the first layer can be peeled off and the bed is made, ready to go back to sleep. • Use a bed-wetting sheet. These are 1x1 m absorbent sheets that sit on the bed over the child’s sheet.

Tips for encouraging dry nights • Give your child lots of reassurance that it won’t last forever. • For children over 6 years, do bed-checks for a week and work out about what time of night your child is wetting. If you find a regular pattern you can then wake up your child half an hour earlier than the estimated time. Take your child to the toilet, but make sure your child is fully awake to void in the toilet. • Have a reward system for remembering to go to the toilet before bed. • Get older children to take ownership of their wetting by asking them to remove their wet sheets and take them to the laundry. Explain to your child that this is not a punishment; it is about taking responsibility for their issue.

From age six, many children become selfconscious about bed-wetting, particularly when going on sleepovers or school camps. If your child starts to show signs of distress, seek professional help. Doctors sometimes recommend a synthetic DHA medication to help children stay dry. This can be helpful short-term, such as when your child is going on school camp, but is not recommended long-term as it does not teach your child how to stop the bedwetting. If you are going to try this make sure you do so weeks before the event. It does not work for all children. For children over 6 years of age, the most effective treatment is the Bell and Pad alarm. This consists of a mat with small electrodes placed under the child on the bed. The electrodes are very sensitive to moisture and set off a high-pitched alarm at the first urine drop. This wakes the child up immediately and teaches them to wake up and go to the toilet instead. Within 6 to 10 weeks of this treatment 80% of children become dry. Some children will start to wet again within 6 months, but a quick response with another stint of the bell and pad tends to deal with this.

Where to get help There are specialised clinics for enuresis in both the private and public sectors. Specialists can include continence nurses, psychologists or paediatricians. The first point of call is your GP. By Marisa Baschuk, Psychologist Moving Mindsets www.movingmindsets.com.au

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any suggestions? Kids and the power of well-timed suggestion As a therapist I’ve learned how to identify the moments at which people are more likely to accept suggestions. At these times they are open to altering their way of thinking in order to broaden the range of options they believe are available to them. When using clinical hypnotherapy in my practice I take my clients through a process of relaxation, so that they can enter a state of quiet introspective absorption. At this point their critical factor is more relaxed; when I recognise the signs that they have reached this state I can then apply the therapy relating to the issues we’ve discussed during the counselling part of our session. The client is open to new ideas, as long as they fall within the bounds of their values. When children are drifting off to sleep they enter a similar state. There is a window of opportunity at this point for the observant parent or carer to give the child suggestions to increase their self-esteem and boost their confidence. It is the ideal time to reinforce to the child that they are loved and accepted for who they are, because at this time they will accept it at a far deeper level than when it’s said as they wander off to class or on a playdate surrounded by distractions. Children love to use their imagination, so they respond incredibly well to metaphor. They live the experience of their imaginary creations, playing the role of dinosaur or princess with a commitment that would be the envy of the greatest method actor. When the child’s imagination is engaged they are in a trancelike state of focused absorption, exactly as I described earlier. This again presents a

wonderful opportunity for confidence building by the parent. One way this can be initiated is by allowing your child to tell you a story; maybe give them some loose plotlines and encourage them to construct a tale around them. Children identify very closely with the stories they create themselves. The content of their story can then be used to give them positive affirmations, using their own language characters and imagery as a basis for a metaphor which will be personally meaningful to them. For example, if they’ve constructed a story in which they are “Princess Ella”, you can suggest at bedtime that “Princess Ella” is feeling so loved and safe as she is tucked up in bed, she knows that she is loved exactly as she is”. If your child is experiencing a problem, being bullied for example, “Princess Ella” might experience bullying too, and she would know deep down that “it’s not her fault and that she can say No firmly, walk away and tell a grown-up”. If your child is feeling nervous about something like an upcoming athletics day or a school play, this is a great opportunity to spin a very evocative tale about a positive outcome. You do this by engaging all of their senses, describing the sights, sounds, smells and the feelings that will be experienced, for example, “running towards the finish line, you feel the cool air on your red face, you can smell the grass and your breath is hot, the sound of the crowd cheering hits your ears, and you feel yourself trying as hard as you can, and your legs are working hard and feeling tired, your heart is beating fast, you see that finish line, closer and closer, at last you throw yourself over the finish line and you think “yayyy I’ve done it!!” You feel fantastic, your heart is still beating hard, your friends (name some...) are patting you on the

back and saying well done (use your child’s name)!” etc. This has engaged all of your child’s senses to make it a very real experience for them. They can add in their own observations as you go along. If your child is not enthused about participating you can use their favourite character and evoke the experience through them. In your child’s mind they have now lived the experience, and the idea of undertaking it in reality will be less daunting. When a child is daydreaming they are also in a highly suggestable state, so choose your language particularly carefully when you find them gazing off into space. Remember they are open to suggestion, and once that suggestion has entered their mind it may form the basis of a belief. Georgina Mitchell is a professional counsellor, psychotherapist and clinical hypnotherapist at Hypfocus Therapies and Training. Georgina works from locations in www.hypfocus.com.au

are you ready for school? The transition from kindergarten to school is an important milestone for any child (and family). It can be an exciting and scary time for children so it is important to make sure that your child is ready for this transition. Here are 6 tips to help you through the process: 1. Practice self-care skills, such as dressing, packing a bag, opening and closing a lunch box or drink bottle and going to the toilet. Encouraging your child to develop these skills will give them the self-confidence to know they are able to do it on their own. 2. Play number and letter games with your child to introduce the concept of counting and letter recognition. This can be easily incorporated in everyday activities such as counting the number of toys on the floor or pointing out words when reading aloud to them. Encourage your child’s listening and attention skills by reading stories to them, practice holding books, turning pages and singing nursery rhymes. Asking questions about the story or song can also support your child’s understanding of communication skills. 3. Help your child to develop their gross motor skills, a fundamental base skill to many areas of learning. Using scissors and glue, drawing with a pencil, building with blocks or helping with the cooking can all help children to develop their gross motor skills. Only About Children, Hampton has specifically designed an Active program to help children learn important gross motor skills in a fun, inclusive environment. 4. Allow your child to become familiar with the school they will be attending. This will help them to feel more confident and comfortable on their first day. Visit their new school and attend any school orientations that are offered. This will also allow you to meet other families in the school community. You can start to develop relationships and a sense of connectedness to the school community. 5. Provide opportunities for your child to play with other children to develop their social skills. Children should be able to share, take turns during play and develop friendships. Teaching your child how to introduce themselves to other children and join in play with others will help them to feel confident and build friendships at school. 6. Talk with the child’s current kindergarten teacher and determine if any of the above areas require extra attention or practice. At Only About Children, Hampton, their in-house Health Team including speech pathologists and occupational therapists conduct ready for school screenings and test all of the above areas. This ensures that children are happy, confident and capable as they transition to school. By Only About Children. Highpoint campus – opening late 2015! Call 8529 5000 or visit Oac.edu.au for details. 16 16

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Early chIldhood It’s all about play A child’s instinct is to play. To run, hop, climb, skip, dance, dig, catch and throw. To roll down hills, to jump waves, to build forts and cubbies. To make noise, to make mess, to explore. Play is spontaneous, creative and joyful – for children and their parents and carers.

• Toddlers and pre-schoolers should be physically active for at least three hours spread throughout the day

From birth, children are innately curious about the world and their place in it. Their curiosity is the key to their development. Watching a hanging mobile spin, playing peek-a-boo, learning to grasp objects, reaching, pointing, crawling – it’s all a game. Playing and movement is essential for a child’s development. It is one of the most important things parents and carers can share with their children. It is our role to provide safe, suitable, challenging and engaging environments.

• Children younger than two years should not spend any time watching television or using electronic media such as computers and tablets

Children under five are learning to use their bodies. Regular physical activity through play not only improves motor skills and muscle and bone strength, it also develops a sense of self confidence and independence as children learn to handle themselves and develop life skills.

The term physical literacy may sound daunting. As the basics of literacy are learning the alphabet and the sounds each letter makes, physical literacy enables our children to move competently and confidently, have a fundamental motivation to move and to be active and carry this through life. It is more than being ‘good’ at sport. It is about our children understanding their bodies, how to walk, how to balance, how to move and who they are. It is about self awareness, self confidence and self regulation.

Young children do their best when they are provided with a rich, stimulating environment in which to play. Playing games gives children the freedom to explore and problem solve. It gives them the chance to immerse themselves in imaginary worlds and lose track of time.

How much physical activity do young children need?*

• All children from birth to five years should not be sedentary, restrained or kept inactive for more than one hour at a time (with the exception of sleeping) • Infants (birth – 12 months) require regular physical activity through supervised floorbased play, which should be encouraged from birth

How much time screen time can they have?*

• Children aged two – five years should spend no more than one hour a day sitting and watching television or using other electronic media

What is physical literacy and why is it important?

* Physical Activity and Sedentary Behaviour Guidelines, Australian Government Department of Health

Young children can easily develop their physical literacy skills through active play. Being active comes naturally to most children. As parents and carers all we need to do is to provide a safe space and take the time to join in and play, as well as providing opportunities for children to play by themselves. Most parents and carers probably provide their children with regular active play experiences without realising.

Examples of active play include: • Free play outdoors • Dancing and singing • Imaginative play and pretend games • Hide and seek and other action games

The importance of physical activity in the early years Movement is essential for children to learn about themselves and their environment. Regular physical activity: • Improves social and motor skills • Gives children a sense of accomplishment • Helps develop a sense of self • Increases school readiness • Increases learning capacity • Builds muscle and bone strength • Develops social, emotional and cognitive skills • Improves self confidence and concentration • Increases attention span • Creates lifelong healthy habits • Brings a sense of joy and achievement

The Bluearth approach to physical activity in early childhood

At Bluearth, we encourage parents and carers to simply play with their children. Get down on the floor and be fully involved in their games. Head outside. Explore parks, sand pits, gardens, trees or the beach. Take the lead sometimes, but also follow the child’s lead. To allow a child to explore freely without any direction is one of the greatest gifts we can give our children. Bluearth run early childhood programs that seek to create an enjoyable and engaging environment where children can explore how their minds and bodies help them move, how they can expend a lot of energy, and how to rest and relax. Bluearth Foundation is a national health promotion charity, working to improve the health and wellbeing of our kids, one step at a time. You can find out more and make a donation at www.bluearth.org

In the vIllage Healthy Williamstown!

2. Healthy Fit This welcoming gym offers small group training—group fitness with a maximum of 10 people per class so you get plenty of attention. Your children can come along and sit on the side; the 9:30am class is especially popular with mums. I wouldn’t mind trying out the Kettle Bell Blast! They also have a great gym space and personal training. 100 Douglas Parade www.healthyfit.com.au 3. Williamstown Osteopathy and Pilates Cliff and the team at Williamstown Osteopathy and Pilates have created a lovely nurturing feel. They also treat babies and children, using a gentle, calm and soothing approach. Pilates is run in small groups of 3 or 7 and they also offer remedial massage. 95 & 99a Douglas Parade www.williamstownosteo.com.au

4. KX Pilates I haven’t tried Pilates but if I was going to I’d definitely check out KX—I’ve dropped in before and the staff are so welcoming. And check out the pic of one of their trainers. Talk about strength—it must be a fantastic workout! 10 Douglas Parade www.kxpilates.com.au 5. Williamstown Yoga and Meditation Williamstown Yoga and Meditation is a collective of experienced teachers so there’s a lot on offer here. You’ll find beginners classes, prenatal yoga and so much more. Little Lotus Yoga holds classes for children and teens. You can even join in creative dance classes with your toddler—sounds so relaxing! 109 Douglas Parade www.williamstownyoga.com.au

1. Healthy food - Crimson Bear Yes you can go on a health kick and eat out. Petar and his team have a massive passion for wellbeing and fresh food. Head their way after a workout with no guilty feelings. Try their superfood bowls, packed full of, you guessed it, superfoods. If you’re short of time try their meal pack service—pre order freshly prepared meals with all natural and nutritious ingredients. 63a Stevedore Street www.crimsonbear.com.au

6. Three Lanterns Three lanterns brings together many complementary medicines including acupuncture, herbal medicine, massage and reiki. They treat children and adults. They offer pregnancy and IVF support, counselling for women experiencing fertility issues and natural fertility awareness. 32 Parker Street www.threelanterns.com.au 7. Kiddies Eye Care Nicky has set up her optometry practice especially for kids. She uses child-friendly testing equipment and stocks an incredible range of children’s glasses that will make every child who goes in want a pair. She has the patience of a mum getting her toddler’s toast order right and is known for the way she works with children with special needs. 14 Parker Street www.kiddieseyecare.com.au

FEET FOR LIFE p: (03) 8645 9845 childrenspodiatry.com.au 189 Somerville Rd | Yarraville Vic 3013 444 Clarendon St | South Melbourne Vic 3205 Live Local - Shop Local - and donâ&#x20AC;&#x2122;t forget to mention MamaMag!

ASD and SPD x3 plus ADHD! About three and a half years ago my life changed completely. I was referred to a paediatrician after my MCHN could see that I was not coping with my son Oliver’s out of control behaviour. After a relatively short process I was shocked to hear he was autistic. I always knew there was something different about him but autism? It never would have crossed my mind in a million years! I, like most people who have limited knowledge on ASD automatically thought of Rain Man and also the severely autistic kids who need permanent personal care that I occasionally saw on the news. During the diagnostic process, as my knowledge of the neurological disorder grew, it wasn’t long before I realised my eldest son Sebastian must be on the spectrum too. My sweet little quirky kid who was speaking in sentences at nine months, taught himself how to read before he could walk, memorised half of the periodic table before he was three and could do complex maths equations before he started school, but who also had no friends, didn’t enjoy parties, and had massive overreactions to things that wouldn’t bother most people. Suddenly all of his odd behaviour made sense!

I got a crash course in ASD after Sebastian was diagnosed a few weeks after Olly. All at once there was talk of psychology and occupational therapy and speech therapy and funding – it was overwhelming! But as hard as it was, I threw myself into therapy with the boys and read and watched everything I could on autism. Kobe, my youngest, was two and a half then. He had been such a good baby, a great sleeper, a perfect feeder but looking back I realised he was too content to just sit and stare into space. He didn’t say much until after he turned one, but like Sebastian, he had also taught himself to read before he was 18 months old.

After a day trip to the early assessment clinic, Kobe was also diagnosed with autism just eight months after his two brothers. I really struggled to come to terms with the fact that my boys had a disorder that is going to affect them for the rest of their lives. I couldn’t cope with all of the stress, anxiety and worry and ended up hitting rock bottom myself. But I finally dragged myself to the doctor and asked for help. This was the pivotal point for me where things started to get better and I actually felt like I could help my beautiful boys to succeed in life. With my doctor’s help and my emotions under control I felt empowered to do everything I could to help the boys cope with their lives and their emotions. We were very lucky to be referred to some amazing therapists; they became like mentors for me and taught me so much. Our wonderful psychologist helped me learn so many strategies which helped our volatile household to calm down, our OT came to our house and created a more comfortable environment for my family and Sebastian benefited from attending a Social Group with his speech therapist. I was also very fortunate to be welcomed into a wonderful ASD parent support group and I can’t thank the amazing people enough who helped me through the toughest year of my life. I have made some fabulous friendships since our journey with ASD began and I will be forever grateful for all of the support and kindness I have been given.

I now help run the support group and I am so happy to be able to help others the way others helped me.

My boys also have Sensory Processing Disorder which means that their brains and nervous systems misinterpret everyday sensory experiences and process them incorrectly. For Sebastian it means he is terrified of things like getting water in his ears and eyes, putting on sunscreen, loud noises, tight seatbelts etc. Kobe has big issues with food texture and is extremely tactile whereas Oliver is a sensory seeker which means he seeks out noise and movement to the point where he can’t sit still! Oliver also has ADHD which causes him to be inattentive, overly active and impulsive so he is a ball of loud energy most of the time! Having the boys diagnosed has assisted immensely as I have been able to structure our lives to help them cope with day-to-day living. I work closely with our unbelievably incredible school and kinder staff to ensure the boys are properly supported in the classroom and I am very thankful for the acceptance and inclusion I feel from them. Our life is certainly not typical, in fact sometimes it is really hard and we can’t always do things that other families can. But my boys are doing so well and I am very proud of them. The reason I have shared my story is I want people to know that you are not alone. There is help for you if you ask for it.

Remember; a diagnosis isn’t the end of the world, it is just the beginning of a different journey. By Jody Mehlhopt. Jody has just started a business inspired by her three autistic boys. Her online store sells sensory products for special kids with special needs (and those that just want to have fun). www.sensoryoasisforkids.com.au www.facebook.com/SensoryOasisForKids

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Parklife

Brought to you by:

queens park Moonee ponds Cnr Mt Alexander Road and Kellaway Avenue, Moonee Ponds This gorgeous park is seriously fit for...well a Queen! With a cafe and two playgrounds, huge shady trees, grassed areas and of course the Queens Park Lake - this is not just a place you can just pop to for a short play. Mamma loves the island rotunda and the wooden playground was a firm fave with the kiddos so put aside a good couple for hours to explore here and guaranteed you’ll want to come back to do it all over again.

Mamma’s special mention: Curators Collective Cafe is open daily from 8am weekdays and 8:30am on weekends. Ideally located next to one of the playgrounds you can grab a coffee and a ‘cino for the kiddos, pull up a cute little picnic table and enjoy.

mamma knows west Inspiring families to uncover amazing stuff nearby. TreeHaus is an Allied Health Clinic providing specialised therapies to individuals, couples, children and families.

mammaknowswest.com.au

• • • • • • • •

Counselling & Psychotherapy Psychoanalysis Psychology Child Assessments Speech Pathology Occupational Therapy Nutrition & Dietetics Art & Music Therapy

Group therapy also available

Medicare rebate available

9397 4499

www.treehauswilliamstown.com.au

2 Cox’s Garden Williamstown 3016

Protecting your most valuable assets.

1 in 4 kids has an undetected vision problem We are dedicated to providing the best ocular health care for children and families. Bulk billed eye testing, large range of children's glasses and offering Visual processing assessment for learning difficulties and Dyslexia.

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ivyclean.com.au Live Local - Shop Local - and don’t forget to mention MamaMag!

FREE

Kid’s sunglasses with every full comprehensive eye examination. *Subject to Medicare eligibility

Call us: 03 8340 0417 contact@kiddieseyecare.com.au 14 Parker Street Williamstown

www.kiddieseyecare.com.au 25

MAMA of the month Justine Brogna started her allied health clinic TreeHaus in Williamstown after having her two children. Her clinic includes an autism assessment team, psychology, speech therapy, occupational therapy, psychiatry, nutrition, maternal nursing, art & music therapy. Tell us the story behind TreeHaus I’ve been a mental health social worker since 2002. I’ve worked for large hospitals and in public mental health clinics whilst always having the desire to create an allied health practice for individuals, couples, children and families. In 2006 I began my own practice in the western suburbs of Melbourne, mostly working with adults experiencing mental health difficulties. As I had my two children, now aged six and three, I had the wonderful opportunity of meeting many parents in my local community. I saw a gap in services for children and families in this area, particularly in assessment, diagnosis and treatment. This inspired me to open a practice where both children and adults can be seen by a multidisciplinary team offering a range of allied health services in the one place. In late 2014 I found a practice location and brought together experienced practitioners to make TreeHaus a reality. Why the name TreeHaus? A tree house tends to be a calm, safe and private space; an environment the practice aims to provide. I used the German word Haus in honour Dr Sigmund Freud, the creator of psychoanalysis, otherwise known as the ‘talking cure’. The talking cure is important in treating mental health difficulties at the practice. The logo for TreeHaus is the tree of life indicating roots and growth. Treatment at TreeHaus includes talking and play therapies to get to the root of the problem enabling growth, production and movement forward and onward.

How did you go from there to where the practice is now? The past 12 months we’ve hit the ground running, laying the foundations of a wonderful team of highly qualified practitioners. We’ve produced an environment where people can receive assessment and treatment whilst feeling supported in a family friendly atmosphere. It’s taken many hours of hard work around the clock to create an informative and user friendly website, establish community networks and referral pathways, and to advertise and spread the word to get the practice grounded in the way it is now. How do you juggle being a mum and running TreeHaus? Maintaining a balance between home and work life is one of the biggest challenges. However, having supportive family and friends and professional supervision are key to making this possible. I keep my joy and commitment to being a mother to my two charismatic children and maintaining a thriving practice by staying focused and being organised—nearly every minute is accounted for. I also try to stay as healthy as I can physically and mentally. TreeHaus has a holistic approach and I use the same approach in looking after myself. Eating a predominantly Mediterranean diet, sleeping well and having time out on a family holiday or sharing a meal with family and friends make the juggling and busy schedule manageable.

What does an average day look like? Getting up very early to attend to the kids, prepare breakfast, pack lunches and attend to a multitude of household chores. Then it’s drop off at kinder and school before my work day begins. At work I see patients, note take and write reports, I do intake for new patients, and much more. Then I return to my role as wife and mother for after school activities and the whole evening routine. The kids and I like to take 5 or 10 minutes to do a progressive relaxation activity together such as breathing, meditation or visual imagery, often in the morning and sometimes at night. When I can fit it in I walk or run along the beach, or go to an exercise class. I also try to fit in some creative writing and some work-related reading. The days are full and intense but necessary in these early years of my children’s development and in laying down the foundations for TreeHaus. What motivates you to keep things going? What motivates me most is when I hear my children say to people “Mummy works with kids and their mums and dads to help them to feel better”. They seem to appreciate the importance of my work. They have also enjoyed helping me choose toys for children to use at the practice. I also deeply value being a part of people’s journey towards growth and development to reach their optimal level of functioning and their full potential. What advice do you have for mums aspiring to start a business? Rather than advice I can only speak of what has been beneficial for me. Following my dreams, being fully engaged and believing in what I am doing. Living within my ethical guidelines, being true to myself, being organised and sometimes taking measured risks. I also accept that there are no guarantees and there can be no failure in trying. Spending time with my loved ones, growing from my experiences and allowing myself a little time out. Where can we find you? TreeHaus Williamstown 2 Cox’s Garden Williamstown Phone 9397 4499 www.treehauswilliamstown.com.au

fit and funky - exer Hula hoop dance

So we all know how to give the Hula hoop a quick spin around the hips but have you tried using it to dance? Join Donna’s Footscray hooping classes to find out just how much fun exercise can be. She offers beginner’s classes, Hoopercise for cardio and toning, and Hoop Dance. Hooping is great for strengthening your core, improves coordination and is super fun. www.hoopsparx.com facebook.com/hoopsparx.com

Studio cycling

So cycling is not exactly unusual but at Art of Cycling in Yarraville there are five types of studio classes to choose from and that’s worth writing about. Whether you’re a beginner or already a hard-core cyclist they’ll have something for you. The staff here are passionate about helping you meet your fitness goals. And, the lovely Giddyup Mule café has recently opened in the front of the studio. artofcycling.com.au facebook.com/AOC.com.au

Circus

The Women’s Circus in Footscray has been running circus classes for women since 1991. The best way to start is by joining their New Women beginners classes. These give you bit of everything—acrobalance, aerials, juggling and manipulation, handstands, tumbling and ensemble performance. Circus will give you muscles on your muscles! www.womenscircus.org.au facebook.com/TheWomensCircus

Rowing

We’ve heard that Footscray Rowing Club has a really supportive bunch of female rowers who love to welcome beginners. It’s probably one of the inner west’s best kept secrets with an amazing view of the city from the Maribyrnong. If you want to try it out just show up at the club Tuesday or Thursday 4-6pm or Sunday 10am-12pm. www.footscrayrc.com.au facebook.com/FootscrayRowers

Hula dancing

Try Hula (Hawaiian dance) or Ori Tahiti (Tahitian dance) with Hula with Noelani in Yarraville. Noelani is the real deal—she’s Polynesian, grew up in Hawaii and has been doing Polynesian dancing all her life. She will definitely get you moving those hips. It’s impossible not to smile at these classes. www.hulawithnoelani.com facebook.com/Hulawithnoelani

rcIses with a twIst Rave without the drugs

Clubbercise is a fun new offering from the HIIT Factory. It’s a highenergy dance workout with glow sticks. It’s run by Jade from Be Dance Fit who is a dancer, not an aerobics instructor, so there’s some seriously great choreography. You’ll get a great workout but you’ll be having so much fun you’ll hardly know it’s exercise. www.thehiitmum.com.au www.facebook.com/HIITFactory

Roller derby

Roller derby looks like amazing fun. It’s not dancing, like I thought it was, it’s a team sport played on quad roller skates. WestSide Roller Derby has classes and training for ages 6-11, 12-16 and 16+. Adults train at RecWest Footscray and juniors at Laverton Skate Centre. I haven’t tried this one but I bet it makes you feel tough, because it totally looks tough! www.westsidederbydollz.org.au facebook.com/WestSideDerbyDollz

Barre

Barre is French for bar and we’re talking about the ballet bar. Barre is a combination of ballet and clinical pilates. At Physiotherapy and Clinical Pilates Yarraville Village classes are run by a physio. You don’t need any dance experience or any special clothes to get started and there’s music to crank up the energy. www.pcpyarraville.com.au

Street orienteering

Every Tuesday night you can spend an hour in a different part of the west orienteering. Yes, in the suburbs! There are four running courses and a power walking course, so something for everyone. We’ve been taking our kids for years, first in the pram, then on their scooters, and now they walk too. I like to sneak out without them and run a course now and then too. Check out the Saturday morning Sprint into Spring series too. www.parkstreeto.com.au

Dance like nobody’s watching

The first time I went to No Lights No Lycra I tried to get a friend to go with me. It wasn’t necessary at all as you are literally dancing in the dark! I went absolutely nuts, bringing back all my best moves from the 80s and some that aren’t even invented yet. You arrive and leave anonymously and it almost feels illicit. It’s on every Wednesday night in Footscray or check the website for other sessions around Melbourne. www.nolightsnolycra.com facebook.com/pages/No-Lights-No-Lycra-Melbourne 29

mama can Cook! Breaky greens Serves: 4 | Prep: 5 min | Cook: 5 min Ingredients:

Method:

4 handfuls of greens (kale, sorrel, spinach) 1 pomegranate, seeded

Combine all ingredients in a bowl and dress with lemon vinaigrette.

2 heads broccoli

Add salt and pepper to taste.

1 handful cooked black beans

Divide salad mix into 4 bowls.

1 handful of activated nuts (we used almonds and walnuts)

Poach eggs ensuring yolks are still soft then place on top of each serving.

1 handful of pepitas

Sprinkle eggs with dukkah and serve with a wedge of lemon.

Half a pomegranate 8 poached eggs Lemon vinaigrette Dukkuh Salt and pepper Lemon, quartered

Miso glazed salmon with sweet potato

Serves: 4 | Prep: 5 min | Cook: 25 min

Method:

Ingredients:

Preheat over to 180 degrees.

2 sweet potatoes 2 tbs mirin seasoning 1.5 tbs miso paste 2 tsp honey 2 tsp fresh ginger, grated 2 tsp coconut oil 600g salmon fillets 6 radishes thinly cut 2 lebanese cucumbers peeled into ribbons 2 spring onions 1 lime, cut into wedges Handful of coriander, chopped Salt and pepper

Cut sweet potato into 1-2cm cubes, drizzle with half the oil and season. Roast in oven for 15-20 mins or until tender. Combine mirin, miso, honey and ginger in a jug. Set aside. Heat coconut oil in a non-stick, ovenproof frying pan over medium heat. Season salmon with salt and pepper and cook for 2 minutes each side or until golden. Remove from heat and pour over mirin mixture. Transfer to oven and bake for 10 minutes for medium, or to your liking. Take salmon out of oven and rest for 3 mins, then remove skin and flake. Place sweet potatoes, radish, cucumber and spring onion in a bowl. Gently toss to combine. Divide among serving plates and top with flaked salmon. Drizzle with pan juices and sprinkle with coriander. Serve with the lime wedges.

A mother’s story of famIly violence Family violence is not only physical abuse. It is any behavior that controls or dominates a family member and causes them to fear for their own or other family member’s safety or wellbeing. Family violence is a violation of a woman’s basic human rights and is an issue that has recently come to the forefront of media and political attention in Australia.

This is Jane’s story... When Jane first came to the Family Violence Service she didn’t realise she was experiencing family violence. She knew something wasn’t right in her relationship, but her partner had never physically hit her, he had never given her a black eye and she wasn’t covered in bruises. Jane met her partner when they were in their early twenties, and she recalled the early days of their relationship as being exciting and fun.

Slowly, Jane realised that everything was changing after the birth of their children. She had a fulfilling career but her husband insisted that she stay at home with the children. She agreed to this in the end but never felt like she had a choice in the decision. Throughout the relationship Jane felt herself becoming more isolated from her friends and family. Leaving work meant she lost a lot of her social contacts, and every time she wanted to visit her family or friends her husband would make up an excuse of why she couldn’t. If any of Jane’s friends or family came to visit her

husband would make it so uncomfortable that everyone stopped coming around to the house. Each week Jane’s husband gave her an allowance for household purchases; if she wanted any extra money she had to beg for it. In contrast he would spend large amounts of money on new cars, vacations and houses without discussing it with her. Jane felt ungrateful complaining about this; she felt she should be happy as she had a great husband who provided for their family.

Over time Jane started to feel as though she was walking on eggshells in her own home. The abuse would range from her husband watching TV and ignoring Jane and the kids to following her around the house for hours calling her names and putting her down in front of the children. There were times when he would throw things around the house or punch and kick the walls. The Family Violence Service received a referral from the police for Jane after they attended a family violence incident at her property. Through speaking about her experience with the Family Violence Service Jane learnt of the many different forms of family violence beyond physical abuse. She was able to see her husband’s abusive behaviours and slowly started to understand how her husband had used verbal abuse and financial control to keep her isolated. The Family Violence Service linked Jane with a legal service so that she could access legal

advice about her situation. With the help of the Family Violence Service she applied for and was granted an Intervention Order against her husband and was able to exclude him from the family home. Jane decided that she wanted to remain in the family home so that the children’s routine was not disrupted. She was fearful that her husband might show up at the house demanding to see the children. The Family Violence Service assisted her with the cost of a lock change to help her feel safe and secure in her family home.

One of the primary barriers to leaving the relationship, for Jane, was that her husband had complete control of their finances. The Family Violence Service helped her access a Centrelink income and referred her to a financial counsellor. Due to her isolation Jane felt alone. She talked a lot about the grief she felt about the loss of her relationship and her dreams for her and her family’s future. With the help from the program she accessed counselling and a women’s support group, which helped her feel less isolated and allowed her to hear about other women’s experiences of family violence. Jane talked about her concern of the impact of family violence on their children. The service helped the children access a range of support services. With the help of the Family Violence Service Jane and her children are now living a happy and productive life free from family violence.

If you have experienced, and/or are currently experiencing family violence please contact The Salvation Army, Family Violence Service Monday to Friday 9am-4pm on 9536 7797. The Family Violence Service offers the following programs: • Case management support: An outreach service that supports women with practical family violence needs. • Private rental access program: Practical and financial support for women to stay in their current private rental or secure a new one. • Peek-a-Boo group: A group for mothers and their newborn babies (up to 8 months) that works on strengthening the mother and baby bond. • Superkids: A group for children aged 5-8 who have been exposed to family violence. This group helps children identify their emotions. • Women’s support group: An 8-week therapeutic support group for women who have experienced family violence. If you or anyone you know is in immediate danger please contact 000. *All names in this story have been changed

By Zanetta Hartley – Social worker at the Salvation Army Family Violence Service The Salvation Army is dedicated to providing support to survivors of violence and their children through a variety of emergency responses such as refuge accommodation, and long-term support. www.salvationarmy.org.au

pass the packet Did you know in the 70’s there were about 3,000-4,000 packets on supermarket shelves? Fast-forward to today and it’s estimated there is now about 80,000 packets on supermarket shelves. There’s no denying it – life gets crazier and busier when you become a parent, and preparing food has become a bigger challenge than ever before. With many households now having two working parents, the explosion of packaged products has been marketed as the answer for busy parents. They are convenient and fast, they last longer on our shelves and they are designed to make us want to eat them. These products are rarely made with real food, offer little nutritional value and many are laden with ingredients made in chemistry labs. But unfortunately, the explosion of these packets has seen this kind of food become the norm. Packet foods are made in manufacturing plants, using science. Real food is made from real plants (fruits and vegetables) using nature – soil, sun and water. They have a natural intelligence (eg. fibre, vitamins, minerals, antioxidants, carbs, fats and proteins) that most people are usually able to use without ill effects. Real food also includes grass raised and fed meats – the animals are raised without antibiotics and hormones in paddocks where they are free to roam.

Packet food on the other hand is quite different. It is manufactured. There is no natural intelligence – it’s man made and sometimes designed to mimic the attributes of real food. Packet food is big business. The science and strategy behind packet food is huge. Packet foods are usually developed in the research and development departments of big business. It’s probably fair to say our health is not their top priority. A food scientist or food technologists uses scientific research to look at the properties and the functions of different ingredients. When developing packet products, three main components get added to give them flavour – salt, fat and sugar. Additives and preservatives also get added to products. Some of their purposes are enhancing flavour, texture, moisture, shelf life etc. Once a product is researched and designed, it is then tested. Big businesses are looking for what’s called the bliss point – the point at which an ingredient is added that optimises the palatability of the product. For example, if

sugar is added, it’s the point at which the sugar is deemed to be neither ‘too sweet’ or ‘not sweet enough’. It’s the point at which we can keep eating and then want to keep eating some more of the food.

So what can you do?

The science used to develop a packet doesn’t stop there. There’s a science in the way the packaging is developed. What picture, colours and words get used on the front of a packet to attract its target market? Then there’s the ads on TV, radio, buses, bus shelters, supermarkets and more. What about how the packets are strategically positioned on the supermarket shelf? Now they even use words which are designed to make us think the packet is good for our health.

Fill up your plates and lunchboxes with real food, and start to reduce the amount of packets.

Is there any wonder we have such a hard time trying to tell our kids they can’t have certain things? The growth of packet foods has happened so quickly, and it’s only now – some 30-40 years later – that the effects are coming to light. Scarily, once you start researching all of this, it becomes a little reminiscent of cigarettes and the impact tobacco has had on the health of the world. Thanks to the incredible work of Damon Gameau of That Sugar Film and Sarah Wilson of I Quit Sugar, the effects of sugar and products marketed as “low fat” (often having more sugar so they taste better) are now starting to become better known. Keep in mind, 1 teaspoon of sugar is 4 grams of sugar. The World Health Organization recommends adults limit sugar to 6 teaspoons a day, and many are saying this means children should only have 3-4 teaspoons a day. Given the number of packaged products now consumed in a day, does anyone else find this concerning? And this is not even taking into account that one packet alone can have many additives and preservatives in it as well.

Follow these 4 simple steps: 1. Add in more real foods and crowd out the number of packets

2. Start reading food packets labels NOW Start by ignoring the front of the packet, and turn to the back. This is where you’ll find everything you need to know. Look at the amount of sugar; look at what the additives and preservatives are. To save you from going into overwhelm, choose only a couple of packets a week to look at. 3. Ask yourself this important question “Do I really want to be putting this into my body (or my family’s bodies) now I know what’s in it?” 4. Can I find a better alternative? This is important, because sometimes the same products made by different brands can have vastly different amounts of ingredients and additives and preservatives. As my parting words, please remember, where you are at is totally perfect. Everyone starts at zero, and as long as you make a start, you will move away from zero towards better health. Here’s my action for you – choose a packet food you use for breakfast, choose a packet food you use for lunch, and a packet food you use at dinner (this includes jars of sauces). Follow the steps above for just these 3 items this week. Then next week, start again with 3 new items. You can do it! Written by Belinda Smith from The 5 Minute Healthy Lunchbox System™. Find out more at therootcause.com.au

Packet foods are rarely made with real food, they offer little nutritional value and many are laden with ingredients made in chemistry labs.

a flexible return to work You’ve been having a lovely time on parental leave (between the crying, lack of sleep and sore nipples that is!), but now it’s time to get serious about returning to work. Too often I hear examples of friends who have potentially been discriminated against, but have not understood their rights and have not sought advice when they look to return from parental leave. Here are some pointers to help make your return more successful. Many mums want to meet their needs and the needs of their families by returning part time or flexibly. The first thing is to understand your rights and the best way to do this is to visit the FairWork Australia website (www.fairwork.gov. au) and to read your company’s policy if they have one. FairWork Australia’s role is to work with employees, employers and the community to educate and encourage compliance with Australia’s workplace laws. They have many helpful tools to help you return to work and request flexibly work. Many employees have the right to request “flexible working arrangements” and employers can only refuse these requests on “reasonable business grounds”. Flexible working arrangements include working part-time, changing starting and finishing times of work or working from home. To be able to request flexible working arrangements employees should have worked with the same employer for at least 12 months and be the parent or carer of a child who is school aged or younger.

Women often request flexible work by having a discussion with their boss. This verbal discussion works in some cases, but too often it is met with resistance. If you are at all unsure if your request will be granted, or if you are faced with verbal resistance then it would be best for you to follow the FairWork guidelines and formalise your request in writing. This written request should explain what changes you are asking for and explain the reasons for the request. This written request is referred to by many workplaces as a Business Case and there are examples on the FairWork website. Employers who receive a written request must give a written response within 21 days saying whether the request is granted or refused. They can only refuse a request on reasonable business grounds and the written response must include the reasons for a refusal. As your written request is key, make sure you put thought and effort into it, addressing how your suggestions will impact on your colleagues, customers and the business. Remember to value the skills you have gained from being a parent and how these skills benefit the workplace—things like prioritisation, multitasking, goal setting and achievement are key to being a mum and a great employee.

So just what is reasonable business grounds anyway? The folks at FairWork have said that employers can refuse requested arrangements if they are too costly, if other employees’ working arrangements can’t be changed to accommodate the request, if the request would result in a significant loss of productivity or have a significant negative impact on customer service. Now take note the language used here - “too costly”, “significant loss” and “significant negative impact” - don’t be put off too easily, these words have specifically been used by FairWork so that requests aren’t declined for trivial reasons. What if you are looking to make a career change? What if you’ve decided your role doesn’t challenge you any more or isn’t aligned with where you want to take your future career? I get this, I really do, but I’d suggest not trying to change your whole career when you are returning from maternity leave. I’d suggest you go back to the role you left before you took leave, as it will be easier for you to balance your new responsibilities in a job you know and you should have a better chance for flexible working arrangements. If you do want to make a career change my view is that it’s easier to do this once you are back in the workforce for at least 6 to 12 months.

What if your role has been given to someone else permanently or no longer exists? A lot can change in a workplace while you are on leave. Again, FairWork are detailed in these situations. According to their website an employee who’s been on parental leave is entitled to come back to the job they had before going on leave, even if another person has been working in their role as a replacement. If the job doesn’t exist anymore, then they must offer a suitable available job that the employee is qualified for, suited to work in and is nearest to their old job in pay and status. If there is no suitable job then this may mean a redundancy has taken place. The employee should be consulted at the time of these changes.

This article presents general advice. You may need to seek advice from an expert specific to your situation. If you are at all unsure about what your employer has told you, or feel like you are being treated unfairly, then please seek advice. Do it for your long-term career aspirations and do it for the next woman who is coming along behind you. Contact Fair Work Australia, your Union (even if you aren’t yet a member) or a workplace lawyer. By Shannon Lyndon-Lugg Shannon is a corporate leadership development coach with 20+ years experience in HR and is a mum to two lovely children.

turn the page Chicken soup with rice: A book of months: Maurice Sendak First published 1962 Mini paperback $11.00 I fondly remember being read this rhyme over and over again as a child, waiting for my cue at the end of each verse to recite the last few lines. Each page skips through the months and seasons (being somewhat topsy turvy due to Maurice describing the months on the other side of the world!) and is illustrated wonderfully in true Sendak form. “Sipping once, Sipping twice, Sipping hot chicken soup with rice”

Mr Rabbit and the lovely present: Charlotte Zolotow (Illustrated by Sendak). First published 1962 Paperback: $14.95 Hardback: $24.95 I so wanted to be the little girl Charlotte in this story, her world so rich in the simple pleasures of life; walking through forests, resting beside picturesque lakes, and picking juicy red apples, all in the company of a human-sized rabbit walking upright on two feet! There is something very calming about this text as it methodically, melodically tells the tale of a little girl putting together a birthday present for her mother. A good story to unwind with at bedtime.

CORDUROY: Don Freeman First published 1968 Paperback or boardbook $10.00 Hardback $25.00 Can’t go wrong going to bed with a good teddy bear story. Corduroy Bear, sitting on the shelves of a department store, finds he has lost his shoulder strap button and goes in search for it in the dead of the night... I hadn’t realised I had owned a ‘misbound’ copy of this book when I was a kid; it wasn’t until I opened my shop that I realised I had been missing the last few pages and I had never known the real ending!

Animals should definately not wear clothing: Judi & Ron Barret First published 1970 Paperback or boardbook $14.95 Great illustrations depicting the consequences of dressing animals in human clothing, finishing with most important of all... “because it could be very embarrassing” (fancy turning up to the zoo to find an elephant dressed in the same frock and hat as yourself... how embarrassment!). The author and illustrator are firm believers that animals should definitely not wear clothes, except perhaps dogs on below freezing days.

JP Junior Everlasting Books is the children’s branch from the educational bookseller JP Books. Now under the same roof, this family based bookshop offers a wide range of educational texts and VCE references for the older kids (secondary & primary) and an extensive, carefully selected range of classic children’s picture books and novels for the young and young at heart. Story times are held every Tuesday & Thursday and the first Friday of the month at 11.00am including book readings, children’s folk songs and a theme based activity. 355 Somerville Rd Yarraville Phone 9314 0529 38

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brain matters Today, brain cancer is the most fatal of all childhood cancers. Current clinical treatments only help 50% of children, but leave 90% with lifelong physical and mental impairments. This is why brain tumours are so devastating. It’s time to change the odds. To make brain tumours go the way of the dinosaurs. To support the science and in the meantime the patients. Inspired by a big heart and brain, the Robert Connor Dawes Foundation was created in June 2013 in the memory of Robert Connor Dawes, a Melbourne who fought a 16 month battle with an ependymoma brain tumour and sadly lost his battle in April 2013. Last month the 3rd annual Connor’s Run was held and this year they raised $400,000, 15% more than their goal!

AboutThe Robert Connor Dawes Foundation The RCD Foundation supports brain matters in the areas of research, care and development. Their overall goal is to support ALL paediatric brain cancer research in Australia, to make sure that kids today get the best available treatment, and that future brain cancer fighters have better options.

How is the fundrasing used? The RCD Foundation establish relationships and fund projects all over Australia. Specifically this means continuing to fund projects like the Head of Neuro Oncology at the Royal Children’s Hospital, PhD researchers and Post Doctorate fellows at the Brain Cancer Discovery Collaborative and more. And after expanding the Music Therapy ‘Music Matters Grants’, we’re planning on introducing a Yoga Therapy grant program in the next few months. There’s lots to do when we’re up against the number 1 cancer killer in kids in Australia. But the momentum you’re creating by participating in Connor’s Run, spreading the word and fundraising, is making an impact. These funds came from teams supporting mates going through their own challenges. They came from our sponsors going well beyond what one could expect from busy companies. They came from heartfelt emails sent out to colleagues and clients. And from generous sacrifices of pocket-money. All of these, great and small have made an impact. Thank you. Thank you for showing the world the brain is where the heart lives. To make a donation to The Robert Connor Dawes Foundation visit rcdfoundation.org

Fundraising is how we are able to keep Connor’s Run the fun community event it is while still making a big impact for patients and families with our brain matters projects. Thanks for all your effort in fundraising and supporting others. - Liz Dawes, Executive Director & Connor’s Mum 40

share my job? The win-win solution for employers and employees There’s a lot of chatter about flexible work at the moment, about millennials demanding it as part of their contracts, about the baby boomers needing it so they can work longer, and about parents needing it so they can work and raise their children. It’s becoming increasingly important, and job sharing is one of the best solutions because it benefits the employer as much as it benefits the employees. Job sharing, as the name suggests, means two people share one full time position. There’s a few ways you can split the job. You can work 2.5 days each, or three days each with one day crossover, you can work one week on one week off, one person can do mornings the other afternoons. The best part is, no matter which way you split it, the role is always filled for the employer, and the employee has flexibility to allow them time to do other things like spending time with their children, or starting a business, reducing stress etc.. How do you split a job? Well I’m glad you asked. There’s lots of ways you can do this too, the two most common ways are either shared responsibility or divided responsibility. Shared responsibility is where both employees share all responsibilities of the role, making the two employees interchangeable. Divided responsibility is where each employee is responsible for specific tasks, sometimes it will be split by client or project, or sometimes geography can divide a job. You can even mix it up a bit and have a combination of shared and divided responsibility. This is often a good way to divide a job as it allows you to split tasks and play to the strengths of each individual. So what’s the catch? Why aren’t more people doing it? The main barrier to job sharing is finding someone to share a job with. And until recently the only way you could find someone was if you already knew them, or if your employer helped set it up. But now there are specific websites where you can meet someone with similar experience, it’s a bit like online dating, but for job sharing. Finding the 41

right person is still going to take time, but it’s getting easier and you now have a lot more options. The best advice is to start searching early so you don’t feel like you need to rush the decision. Ok, it’s sounding good, but what am I looking for in a job sharing partner? A common mistake is looking for another you. One of the best selling points for employers is that they get two for the price of one. That’s two perspectives and two highly skilled professionals and two lots of experience. So you’re looking for someone with complimentary skills. For example if you’re working in advertising and your background is in strategy, maybe you might want to look for someone who’s more creatively driven so you can offer your employer the perfect account manager. Equally important is someone who has similar ethics and values so you can collaborate and debate, without feeling uncomfortable. And lastly, make sure you have the same career goals, just because you’re job sharing doesn’t mean you can’t progress in your career. Job sharing opens up endless possibilities for flexible work because you’re no longer restricted to searching for that perfect highlevel part-time position that hundreds of candidates are also trying to get. It effectively turns any full time position (with a few exceptions of course) into a part-time position. It’s also great for the employer, as they can tap into a highly qualified and often overlooked market. It allows them to offer flexibility to staff while still having the position filled full time, and this means a more diverse workforce. And the perks don’t stop there; offering flexibility to staff helps staff retention through engagement and increased productivity. This is why job sharing is a win-win for employers and employees; careers with flexibility for the employee, and flexibility with full time cover for the employer. What’s not to like? Written by Simone McLaughlin - Founder of jobsshared.com.au 41

There’s a hole in my stomach dear Liza, dear Liza…. Pregnancy can be tough on your body; with many changes taking place during and after your little bundle has arrived. One of the most common queries I get from pre and postnatal clients is about the “separation” they have in their stomach muscles. So, below is an overview as to just what that “hole” in your stomach is, and how you can go about mending it.

What is that “hole” in your stomach? Diastasis recti is the separation of the outermost abdominal muscles. It is caused by a thinning of the tissues that connect the “six pack muscles” to each other. This tissue is called the Linea Alba and it stretches sideways causing it to become thinner and weaker.

Why does it occur?

What can be done to help? In order to heal damaged connective tissue we want to ensure that we put it in a better position, with minimal stretching or intra abdominal pressure.

Exercises to strengthen the deep abdominal muscles, making sure not to increase intra abdominal pressure. Avoid exercises such as sit-ups, abdominal crunches and planks until the separation resolves. Wear an abdominal support belt, such as a TubigripTM, or firm compressive underwear. Minimise lifting anything heavier than your baby or anything that causes your tummy to bulge with strain.

Avoid stretching the abdomen e.g. in certain Although it can occur due to other causes, yoga poses or backbends. pregnancy is a common reason for a diastasis recti to occur. This is because during pregnancy Support your abdomen if coughing intensely. separation occurs due to the increased ‘Log roll’ when getting into or out of bed. abdominal pressures pushing out against the (To ‘log roll’: roll onto your side keeping your weakened midline coupled with pregnancy shoulders and hips in line. Slide your feet off the hormones that soften connective tissue. edge of the bed and push yourself up using both A diastasis is a normal protective mechanism hands in front of your body.) to avoid the muscles tearing as your baby grows. However it can become a problem Your separation post pregnancy may resolve on its if the muscles stay separated after you’ve own quite quickly or worsen with the wrong demands given birth. placed on it. So be nice to yourself post birth and ease back into exercise. Start with gentle walking and don’t Why is it a problem? attempt any strenuous or high impact exercises for at Stretched muscles mean weakened least twelve weeks post birth. If you have concerns muscles. Therefore diastasis recti can about any pelvic or lower back pain or a possible diastasis lead to pelvic instability due to poor please do not hesitate to contact us at The Osteopathic abdominal wall control. This may Clinic Altona for an assessment, treatment and tailored end up causing a number of exercise program. problems including: By Dr. Natalie Cross (Osteopath) • Lower back pain • Sacroiliac pain • Pubic Symphysis pain • Pelvic floor issues • Poor posture 42

B.App Sc(clinical science)/B.Osteopathy/Grad Cert Paed MT.

www.the-osteopathic-clinic.com.au

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