Westside MamaMag April/May 2017 by MamaMag

WESTSIDE

mamaMAG Apr/May 2017

WIN front row TIckets to DISNEY ON ICE presents FROZEN Sam Wood Shelley Craft Fermented food Pet perfection Pap test changes

free Local fun for the Westside mum 1

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what health kick? This issue we take a look at food, health and wellbeing and we’ve pulled in some wonderful articles covering outdoor play, pet ownership, fermented foods and so much more. We speak to Fran Woods, one half of Franjo’s Kitchen, the team who make healthy snacks for mums and mums to be. Fran started making her own lactation biscuits when she couldn’t find what she wanted in the shops. I just think it’s amazing how women start thriving businesses from making something for themselves or their children. And if you want a good laugh, check out Mim Cook’s article on page 39. She’s just funny, and she’s writing about something very dear to all of us – balance, peace, and making do. So I’m not on a health kick or anything noteworthy along the themes of health and wellness, except… going out with girlfriends! Yes that holy grail of taking time out to do something frivolous. This month for my Lovely Locals feature I’ve told you all about the great bars that have been popping up in Footscray like mushrooms. Just last night I came across rumours of yet another. And yes, I’ll get back to the exercise too. Sometimes it’s too hard to spin all our plates at once and something has to give. Another thing that helps me with general being is getting the family out and about. We enjoyed our favourite farmstay near Torquay again for a weekend and the girls went boogie boarding for the first time. They loved it so much they were asking to come back before we’d even left. We also got a family zoo membership for the first time in years. It was interesting seeing how differently our six year old experienced the zoo, including getting her shoes off and wading into the water near the lions! We also got to the women’s AFL games at the Whitten Oval and it was so inspiring that Miss 6 asked how old she has to be before she can get on the team. We also ran into lots of friends at the games, and I guess that’s the other pillar of wellbeing for me… community. Support one another and nurture your families mamas and enjoy the read.

@localmamamag

WIN

Contents Simple Sam Sam Wood’s simple health and fitness

4 FRONT ROW TICKETS TO

Parklife 8 Regatta Beach Playground, Point Cook Getting back to nature Kids in the outdoors

Shelley’s a bit Frozen Talking all things Disney

Turn the page Favourite books from Story Mama

Fermented foods The low-down from Steph Lowe

Take care of yourself Caring for a mother’s body

Lovely locals Exploring the bars of Footscray

Sam can cook Recipes from Sam Wood’s new book

Pap tests are changing What you need to know

We love a mother Fran Woods from Franjo’s Kitchen

MamaMag is published bi-monthly for the mums of Melbourne’s West by Grizzle Design Pty Ltd

Should your child do chores? It’s actually really great

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Peace or pieces A mother’s story

10,000 copies per issue in Maribyrnong, Brimbank, Hobsons Bay and Wyndham areas.

Food, health and mum Get the best you

Kid’s colouring comp WIN a Junior Zookeeper Experience

My home cooks’ revolution Beating Broccoli Ben!

Pet perfection Why pets are perfect for kids

MamaMag April/May 2017

The Winner will receive 4 front row seats and 2 merchandise bags. PLUS 1 Runner Up gets 4 A Reserve tickets and 2 merchandise bags! Visit our Facebook page to enter www.facebook.com/localmamamag

Tickets are valid to the Disney On Ice presents Frozen show at 7pm on 06/07/17 at Hisense Arena, Melbourne only. Entries are open to Victorian residents only. Competition starts April 1st 12.01am and closes April 30th 2017 at 11.59pm. Entries and prizes are not transferrable or redeemable for cash. Visit www.mamamag.com.au for full terms and conditions.

Check out the fun at www.DisneyOnIce.com.au

Editor in Chief: Sarah Cavalier sarah@mamamg.com.au Westside Editor: Rebecca Gelsi Westside Advertising: Marta Baker marta@mamamg.com.au National Key Account Manager: Justine Whatmore justine@mamamag.com.au Like to contribute an article submission? 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.

sImply sam So I’ve been an supporter for the lovely Sam Wood for some time now. There are plenty of reasons to love him and he is simply the nicest guy you will ever meet (who won my heart when he gave single mums across Australia a little ray of hope by giving that final rose to stunning mama Snezana). But while Mr NiceGuy has been busy tackling the challenges of nurturing a high-profile relationship, being a new step-dad (he struggles with making school lunches!) and running numerous businesses, he has also been sharing all of this journey daily with his other family, his “28’ers”. I first met Sam in the early days of MamaMag when he had both his gym and Gecko Kids running in Hampton, so naturally I hit him up for some advertising in the mag!! A few months later he suggested I come and try out this new concept he had called 28, although the catch was he was off to Sydney and I’d have to wait a few months to start. Turns out that Sydney jaunt was him filming The Bachelor! Sam’s been a personal trainer for 17 years, so he knows his stuff and I couldn’t wait to trial his new program. As a business owner working countless hours, I am always putting work (and the kids) before myself. And as a single mum I’m not blessed with the opportunity for fitness outside of school hours either. So I decided it was time for some me-time and I’d give his new program a crack. And it worked, I lost 6.15kg in just 5 weeks. Fast forward 18 months and sadly I’d let that hectic lifestyle creep back up on me and was also plagued by an injury. 28 by Sam Wood was in full launch now and I couldn’t be a part of it and I let all that weight creep back on. But rest assured I’m back. When a special someone convinced me to sign up for FebFast recently I thought it was the perfect timing to have a crack at the 28 program again with all my heart. And I can’t begin to tell you how fabulous this journey has been... again. 6

So why is it so good? The unique aspect of Sam’s program is the workouts are devised to be done anywhere, anytime. You don’t need to have any experience because he demonstrates exactly how to perform every single movement. Sam is there every step of the way with live videos several times a day and constant contact through his private Facebook community.

What’s cooking? The food is filling and delicious and counting calories is a thing of the past because Sam, and his nutritionist Steph Lowe, have done all the hard work for you. They have a saying “trust the program” and you simply do. Eat what they tell you and the results will speak for themselves. Check out three of their fabulous recipes from Sam’s new cookbook on Page 24.

Sam’s tips Document yourself. Take before and after photos and measure your body on the scales and with a tape measure. Only weigh yourself every 14 or 28 days and always on the same scales and the same time of day. Make sleep a habit. Just like making exercise and nutritious food part of your daily routine, setting a schedule for going to bed and waking up will help you get better quality and more consistent sleep. Dear Diary. Sam is a big believer in making sure that 28 minutes goes into your diary as a priority appointment, one you’d never break. Making that commitment to yourself daily is absolutely key. Remember his motto: “Progress, not perfection”. We live in the real world and Sam recognises that you do too.

And the verdict for my 28 experience round-two: 6.5kg in six weeks. This mama is back!! By MamaMag Editor-in-chief Sarah Cavalier

Why is it different? Sam has come up with a program where you cook quick, simple, tasty meals, you dedicate 28mins to exercise everyday (there’s even Yoga with Snez on the weekend) plus mindfulness and meditation thrown in as well. With minimal effort you can easily make this part of your life.

Photograph: © Chris Middleton

Real food Nature knows best, and so does Steph! She says the best thing you will ever do is minimise your packaged food consumption. Stick with natural nutrition and your body will thank you. Make you number one goal JERF – Just East Real Food. Fuel your body with vibrant, colourful, nutrient-rich, real food. It tastes delicious.

Parklife

Brought to you by:

regatta beach playground, sanctuary lakes, point cook This is a fairly new park having only opened late December. Mamma says bring your bucket and spade and a towel to this one! As soon as you see the lovely blue and yellow shade sails over the playground you know you are in for a treat. This long and intricate playground is a web of ropes, climbing frames, nest swings, slides and a whole lot of fun. There is tan bark and soft fall areas, a nice grassy spot plus the sand for little ones and the bigger kiddos will enjoy all the clambering, sliding, spinning and swinging action! The beach/sand area has a beach volley ball net and the lake water is ok for paddling into with your feet. (according to the signs!)

Regatta Beach Playground is very different from anything in the west. The equipment is unique, the lovely cool breeze over the lake keeps it comfortable on warmer days plus the peaceful surrounds all make for a great experience for everyone. Mammaâ&#x20AC;&#x2122;s special mention: Waterstone cafe is a good option for eats and drinks when visiting Sanctuary Lakes. The nitty gritty: fair amount of shade - free parking - NO TOILET - unfenced water - seating - BBQ - picnic tables. Cnr Sanctuary Lakes Blvd North and North Shore Dve, Point Cook.

Engaging outdoor experiences to amplify your child’s development

Outdoor play is vital for your child’s development and their health and wellbeing. That’s why in every ECMS early learning and care program you will find plenty of fun and educational outdoor learning experiences for children. Your child will also benefit from: •

play-based learning activities focused on their interests and capabilities

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natural learning resources to support learning

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highly qualified, passionate and nurturing educators

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an educator that recognises you as your child’s first teacher

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delicious, healthy food that supports their growth and development

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support with the transition to primary school education.

Visit www.ecms.org.au/childcare or call 8481 1117 to discover how ECMS can help your child enjoy the best possible start to their early learning journey. ECMS is a leading provider of not-for-profit early learning and care services across Melbourne.

gettIng back to nature If youâ&#x20AC;&#x2122;re like most adults, you probably spent a lot of your childhood in the great outdoors climbing trees, building cubbies, playing sports or riding bikes until sunset. But the same cannot be said for children today. A 2016 National Trust survey of 1000 Australian parents found our children are spending only four hours a week playing outdoors on average, which is half as much as we did. Researchers attribute this to our increased access to technology, a fear of children being outside in an unsafe world, and a shift to highdensity apartment living and smaller backyards.

The importance of outdoor play Outdoor play enables children to recharge their batteries and enhance their wellbeing via activities that are not possible indoors. Outdoor play also strengthens childrenâ&#x20AC;&#x2122;s ability to learn, improves behaviour and provides them with a deeper connection to their environment.

Healthy bodies Outdoor play is one of the best ways for children to stay active, through running, jumping, climbing and skipping. These activities

also help children develop their gross motor muscles, balance and coordination. Open spaces help develop long distance vision too. Healthy levels of sun exposure can help children soak up the vitamin D they need for strong bones, to fight diseases and to support emotional wellbeing. This is important given the growing number of children with vitamin D deficiency. Playing in the dirt can also help children build immunity. A study published in the Journal of Allergy and Clinical Immunology shows that being exposed to allergens before the age of one can help prevent allergies developing.

Healthy minds

Outdoor play ideas

We are seeing more children with anxiety and depression at a young age. Access to the outdoors is a proven way to improve wellbeing. In fact, “Green Therapy”, or “Ecotherapy”, is gaining the attention of researchers, nature enthusiasts and people looking to improve their mental wellbeing.

Even if you don’t have access to a big backyard, there’s lots you can do to ensure your child spends quality time in nature.

A recent study by the University of Essex in England found that taking a 45-minute walk in nature reduced depression scores in 71 per cent of participants. Researchers compared this with a control group who also took a walk, but in a shopping centre. Only 45 per cent of the shopping centre walkers had reduced depression scores, while 22 per cent felt more depressed.

Learning and development Outdoor play enables children to approach and manage risks, an important part of a child’s development. Children can practice setting challenges, becoming aware of their limits and pushing their abilities at their own pace. Sure, they will make mistakes, but this is all part of the learning process. The more we allow children to do this, the more confident they become. It also alleviates the desire to take reckless risks when they become teenagers.

Playing outside in all seasons Being outside offers children a dynamic and ever-changing environment. Different seasons bring changes to smells, sounds and colours. Sometimes parents worry that it’s too cold or too hot to play outside. But there is no such thing as bad weather, just bad preparation. As long as you are prepared with hats, sunscreen or warm winter clothes, there is no reason to stay indoors. Studies show children in Scandinavian countries, where infants often sleep outside in prams, have stronger immune systems than children cooped up in artificially heated environments.

Letting children “be” in nature

Use your weekends wisely In Australia, we are lucky to have a wide range of parks and open spaces where children explore, discover and connect with nature. Research playgrounds and parks online and choose a different place to visit each weekend. Rivers, creeks, beaches and nature reserves are a great place to start.

Grow your own If it is difficult to access parks or green spaces, why not create your own? Herbs and plants can be grown in pots, or even ice-cream containers, to give children the opportunity to nurture their own greenery.

Neighbourhood walks Taking a 10-minute walk around your neighbourhood gives children an opportunity to learn about the trees, plants and wildlife in your area, giving them an insight into their local environment.

Choosing early childhood services When choosing an early childhood service for your child, pay attention to its philosophy on outdoor play. Many education and care settings offer indoor/outdoor programs and have a focus on natural materials. There are wonderful nature programs available that enable children freedom to explore in a supervised space. Bush Kinder is a great example. Children should have access to outdoors every day. Anywhere, anytime is a good time to start! Written by Shannan Mudie and Kate Jeremiah from Early Childhood Management Services (ECMS). ECMS is a leading not-for-profit provider of quality early learning and care services across Melbourne.

We can stifle creative play by enforcing rules like “don’t climb too high” or “no playing with sticks.” To optimise children’s learning experience in the great outdoors, adults need to step back and allow children the time to explore, use their imaginations and get dirty. 11

shelley’s A BIT frozen

2017 marks 30 years since Feld Entertainment first toured Australia with an ice show and to celebrate they’ve invited Shelley Craft to be their celebrity ambassador! From the early days as host of Saturday Disney and now being the mother of two girls, Disney On Ice presents Frozen is an excellent fit! We chat to Shelley about Disney and juggling motherhood with a busy TV career. How did you feel when you were asked to get involved with Disney On Ice? It is a true honour to be the Ambassador for Disney on Ice presents Frozen. I have always had strong ties with Disney, so I was thrilled and humbled to be honest.

I’m sure Disney on Ice Frozen certainly ticks a lot of boxes in your household. What are your girls, Milla and Eadie, looking forward to most? We have been regular Disney on Ice goers for the last few years, so they know the magic of Disney. I think this time around, to see the full Frozen story brought to life will be amazing. Meeting Anna and Elsa is something I’m sure they are banking on.

My daughter (also a Milla) is not a very girly-girl and when she was invited to her first Frozen party a few years back she went as Sven the reindeer in amongst a sea of Anna’s and Elsa’s! Who are your girl’s favourite Frozen characters? 12 12

Oh I love that! No, we are very much girly-girls in our house and as I have 2 girls it’s Anna and Elsa all the way – only decided upon as Milla is the eldest – she is Elsa and Eadie (luckily) is happy to be Anna.

You’re never far from the spotlight with The Block and many other shows to your name, but perhaps many of our readers don’t know you are also part of the fabulous children’s entertainment group “Animals Rock”. Can you tell us a bit more about this and how this came about and where it is going? Yes, I love kids entertainment as it really is my roots. Animals Rock is a blues/rock band that introduces children to the amazing world of music and animals. We learn about habitats, instruments and animal characteristics through super cool songs that don’t drive parents mad when listening to it on repeat or in the car. Sophisticated music with a message presented in an entertaining way for all kids. We are mainly aimed at preschool age but there is something for everyone.

Speaking of animals, we’ve got a great article this issue about the benefits of pet-ownership on the wellbeing of our children. Do you have any pets at home? Of course!! I am a huge advocate for animals in the home. I always had animals growing up, dogs, cats and horses. It teaches you so many life lessons. Responsibility, care-taking, sensitivity, independence. We now have a dog named Aldo, he is a 3 year old Rhodesian Ridgeback and he is Eadie’s best friend. The girls also have a Siamese fighting fish each in their rooms and they have to feed and clean the tanks.

You’ve grown up with a very strong work ethic. Your first job was at McDonald’s when you turned 15. When the girls were born you were back to work in days. So obviously having children has not slowed you down! How do you manage a busy schedule, filming in Melbourne and juggling kids so well? Like all mums and families… you just do it. I try not to be too hard on mys elf if some things fall by the wayside. Your kids will never remember if the house was clean or dirty but they will remember if you didn’t make time to spend with them or be there for the important events like school events or even tuckshop duty. So, I have learnt to sacrifice some of the things that used to really matter to me, like clean rooms and made beds for the much more important things like reading at night and school pickups. Don’t sweat the weekly ins and outs but DO make time for a holiday and downtime together at least once a year. That’s what the kids will remember – not the weekly grind.

You now call Byron Bay home. It must be a nice escape from the hustle and bustle of film sets and events. What does an average weekend look like for you and what do you love doing in your down time? Weekends are sacred in our house. Christian is in real estate, so often Saturday mornings are just girls’ time. We may go out for breaky or hang by the pool. Once Serge is home we either head out for an adventure or visit friends

or have BBQ’s at our place. Sunday starts with Nippers at the beach and then a lazy walk home through town before chilling for the afternoon again with friends or family. We make sure the weekends are for recharging in the school term.

Tell us 3 things you couldn’t do without as a working mum? I have to put my husband at the top – Christian (Serge) is a super dad no doubt. Then tuckshop, calendar, speed-dial friends!

Without a live-in nanny or family help nearby I’m sure your husband Serge is a bit of a super Dad. Tell us about him. Extraordinary is the only word for him. He is the ultimate partner. He understands my work and I love his work so we help each other out as much as possible. We decided to have a family together and that’s what it means to us. Together. He is not a babysitter when I am not home – he is their dad and the girls love dad time.

With Mother’s Day coming up shortly, how do you celebrate your special day? Same as every other day I hope. Lots of cuddles and kisses… not too many grumpy words and plenty of family time. Get it where you can!!

Any funny parenting tales you’d like to share? Every day is a comedy act in our house… whether a comedy of errors or just funny times. The girls love performing – but only for family and friends, they are quite shy when it comes to an audience. The singing is getting a little out of control and Eadie is forever begging Mills and I NOT TO SING! Perhaps Eadie would like to sit away from Milla and me at Disney on Ice because it is going to be one hell of a singalong!!! You can catch all the DISNEY ON ICE PRESENTS FROZEN - LIVE ON ICE! fun at Hisense Arena from 5-9th July. Tickets available through Ticketek. And don’t forget to enter the MamaMag competition to win yourself 4 Front Row Tickets!

turn the page A Curry for Murray by Kate Hunter & Lucia Masciullo Molly makes slippery duck pasta for her brother’s headmaster, spit-roasted geese for the local police. After making a curry for her neighbour Murray, Molly’s delicious dishes are in demand! Now everyone wants a taste of her cooking. We liked this one because it features a little girl cooking curry for her lonely neighbour. We especially love that it shows all the ingredients that go into her curry, and all the other dishes Molly makes her friends and neighbours. Anything that raises awareness about food and cooking and ingredients has to have some impact on fussy eaters right? We recommend for ages 4-8.

You Are What You Eat by Serge Bloch When it’s time to eat, be a tough cookie and try something NEW! Mealtime should be a piece of cake, but this finicky eater eats like a bird. Maybe he’ll discover that variety is the spice of life! I love food. Great food is one of my favourite pleasures in life. Sadly to date, master 3 has not yet inherited any kind of desire to try new things, or to enjoy sitting down to a meal! So in the interests of attempting to sort his fussy eating, I am grabbing my favourite tool – a picture book. This one follows a fussy eater as he has dinner at a friend’s house. With lots of humorous food related sayings and a mix of photos and drawings, it eventually gets the little boy trying new things. Cute. Perfect for kids age 3+.

Crusts by Danny Parker and Matt Ottley Jacob is just one of millions who won’t eat their crusts. But he’s one in a million when it comes to bright ideas. This is a story about crusts and intergalactic travel. This is 2017 Children’s Book Council of Australia Notable book is a fun story. The little aliens come down to earth to save their crumbling planet with crusts. They are delighted to find Jacob’s left overs that he has hidden from his mum. Jacob is oblivious to the aliens and builds all sorts of creative things out of his crusts like replicas of famous sculptures and wheel barrows. Eventually he invents just the right thing to save the Alien planet. A story full of creativity and imagination, this is a winner for kids age 3-8.

Wombat Wins by Jackie French and Bruce Whatley The school sports day is on and Mothball wombat is competing! She eats. She sleeps. She scratches. But can this wombat win? This is a great read aloud for fans of Mothball the wombat. She accidentally wins a sack race, a swimming race and a football game at a school sports day. The Wombat books are always fun and this book is no exception. Great for sporty kids age 3-7.

Debbie Hatswell is a Melbourne mum and the founder of Story Mama. Story Mama is an online children’s bookstore featuring a huge range of carefully curated, parent recommended, high quality books for children ages 0-9. You can shop online by age, by interest, by award winners or even by milestone. Buy these titles online or find out more at www.storymama.com.au 14 14

Chris Humfrey’s

ZOO kEEPER experience AS seen on

Great School Holiday Fun! Program runs from 9am to 4pm (selected dates). Suitable for kids aged 5-17 years.

Spend a day with zoologist Chris Humfrey, from Animal Planet’s new series “Chris Humfrey's Animal Instinct”, at his very own private zoo in Mount Macedon, just 50min from Melbourne’s CBD. Get up close and personal with over 2000 animals with this hands-on experience which is offered nowhere else. Chris has personally designed this exclusive program, with strictly limited numbers of children, to ensure your child gets the best WILD experience possible!

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

Get more from mama - www.mamamag.com.au | Get social with mama - @localmamamag

fermented foods In recent years the popularity of gut health has sky rocketed and products such as ‘Yakult’, ‘Vaalia’ and ‘Activa’ have landed in our supermarket fridges. Is improving your health as simple as these companies would like you to believe? The truth is NO and I’m here to tell you why yoghurt just isn’t enough.

Why gut health is essential As Hippocrates said “all disease starts in the gut”, so too does all health. Gut health is essential as it is the good bacteria in the gut that assist in food breakdown, help produce essential nutrients and allow for greater nutrient bioavailability (via predigestion). Without the right balance, nutrient production, absorption, digestion and assimilation is sub-optimal. This has powerful implications for health and vitality; immunity and protection from food allergies and intolerances; cognition, memory and overall brain health; natural detoxification pathways; growth in children and adolescents; exercise performance and recovery; weight loss ability; and the list goes on… Did you know that over 95% of serotonin receptors (our happy hormone) are located in the gut? Take a moment to consider what the mood implications of poor gut health could be.

Gut health is not self-regulated There are many reasons why the world we live in, our choices and our behaviours are no longer supporting our gut health. Here are just a few: Poor nutrition: Inflammatory foods, such as gluten and refined sugar, kill good gut bacteria and allow bad bacteria to thrive. The introduction of modern practices like refrigerators, canning and preservatives, has also meant that the probiotic nature of traditional foods has been destroyed.

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Stress: We live in a modern world. We are stressed, busy and chronically tired. We are constantly exposed to heavy metals and environmental toxins and our gut health just sometimes can’t compete. Modern medicine: Antibiotics, synthetic prescriptive drugs and the oral contraceptive pill all kill off the beneficial bacteria in the gut. Restoring your gut health is particularly important after exposure such modern medicine techniques.

The truth about probiotic yoghurts When you think of it this way, it’s actually not possible that non-organic, pasteurised, sugarladen dairy could ever be considered healthy, let alone a way of improving your “second brain”. Here’s why: • Non-organic dairy can be subjected to hormones, antibiotics, pesticides, herbicides and fertilisers, and the cows are often fed cheap grains to fatten them up. Grain-fed produce is high in inflammatory omega-6 and should be avoided at all costs. • Pasteurized dairy is subject to high temperatures to destroy impurities, which at the same time, destroys the nutritious constitutes. The truth is that the calcium actually becomes insoluble, the vitamin C is damaged, and 20% of the iodine is destroyed, just to start. • A large majority of store-bought yogurts are laden with sugar, particularly the low fat/non fat/skim/light/lite versions, where the fat is reduced or removed, and sugar is added to improve the texture, taste and addictive qualities of the product. In addition, pasteurization turns the milk sugar, lactose, into beta-lactose, which is far more soluble and therefore more rapidly absorbed in the system. This causes a rapid rise in blood sugar and the associated crash, both of which are detrimental to our hormonal control, satiety, energy management and long-term health.

• Additional poor quality and artificial ingredients: “Yakult contains high quality, simple ingredients including water, sugar (sucrose), skim milk powder, dextrose, flavours and live Lactobacillus casei Shirota strain. Yakult LIGHT also contains polydextrose (dietary fibre) and sweetener (955).” *This information is taken directly from the Yakult Australia website.

Sucrose? Skim milk powder? Sweetener 955?! In case you’re not sure, 955 is sucralose, more commonly known as Splenda. It’s an artificial sweetener known to be up to one thousand times sweeter than sugar, and definitely not something you should be putting in your body.

So if not yoghurt, what? If you can tolerate an organic grass-fed full fat yoghurt, then it is a good source of probiotics, although to control the treatment of the cultures and ensure the quality of the product it is always best to make your own. However, there are some fantastic natural alternatives to other store-bought, sugar-laden, pasteurized yoghurts. This list should provide plenty of variety, which is essential to ensure you get a large variety of bacterial strains and rotate your choices frequently: Probiotics: To get started, supplement with a high-quality practitioner brand of probiotics. Choose a high strength product that contains the most strains of bacteria. Kefir: Kefir is a probiotic drink made from “grains” (tibicos), which act like the starter culture in yogurt. Traditionally the grains are added to milk and fermented via the lactose, or milk sugar. For dairy free and vegan options, both water kefir and coconut kefir can be made. Fermented vegetables: Fermented vegetables such as sauerkraut are one of the easiest and most convenient sources of good bacteria. Fermented foods in general contain billions of beneficial microbes, which drive out pathogens and therefore protect gut integrity. In addition, the bacteria pre-digest the food for us, which means we have greater access to nutrients. There is actually 20 times more bioavailable vitamin C in sauerkraut than in fresh cabbage!

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Bone broth: Bone broth is one of nature’s true superfoods. It is packed full of calcium, magnesium and phosphorus and provides gelatin and collagen for cell integrity and healing. While everyone will benefit from adding bone broth, it is absolutely essential for those with leaky gut, celiac disease, Hashimoto’s and other autoimmune conditions. Kombucha: Our final gut health item is kombucha. It is made from a starter culture (known as a “scoby”), sugar and tea. When double fermented, it becomes a fruity fizzy drink and a great replacement for soft drink, as hard as it may be to believe!

How to start improving your gut health, naturally • Take one high-quality probiotic in capsule form a day, just in case you don’t get any probiotic food or beverages in. • Make a batch of sauerkraut and you’ll see how easy it is. Adding 1-2 tablespoons to a main meal is easy. • Buy a roast chicken to add to your salads and preserve the carcass for bone broth, or simply ask your local butcher or farmers market for bones. They cost $2-$3 per bag! • Purchase a bottle of kefir and/or kombucha and see if you like the taste. Start small and choose which is most convenient for you. One to two serves per day is plenty to start. If your health improves, then you are on the right track. If not, gradually add a little more each week. Trial and error is key. Have fun with it. Focus on what you eat first and incorporate probiotic foods for optimal health, digestion and immunity. Written by Steph Lowe, a Melbourne sports nutritionist, triathlete and cashew butter addict! She is also the resident nutritionist for Sam Wood’s 28 by Sam Wood program and cookbook. www.thenaturalnutritionist.com.au 28bysamwood.com

Niño ELA Point Cook where your child’s adventures are set to begin. Come along to our 3 and 4 year Kindergarten Information Event Thursday 27th April 6.30pm to 8.30pm At Niño Early Learning Adventures, we want each child to enjoy a wealth of opportunities to grow, lead and evolve to their full potential.

Our Kindergarten programs include: Creative Arts and Movement Art and Design Cultural Studies including Geography, Australian History, Diversity Maths and Science Literature Engineering and Construction Understanding Oneself and Others Health, Wellbeing and Physical Education NB. Kindergarten is suitable for children to participate in the year before they intend to commence Primary School. Children should be at least four years of age by 30th April to access our 4 Year Old Kindergarten Program.

Please email your interest in our upcoming kindergarten information evening coming soon to: pointcook@niñoELA.com.au

60-62 Florey Avenue Point Cook. Ph 8878 2800.

take care of yourself Part of taking care of your kids is taking care of yourself. The body is an amazing machine and there is no truer example of this than when it comes to how it changes and adapts through the pregnancy and post pregnancy process. I have had the privilege to be part of many patients pre and post natal journey as their treating osteopath, and having recently become a father myself, I am in awe of the ability of a motherâ&#x20AC;&#x2122;s body to create and nurture life - only surpassed by a motherâ&#x20AC;&#x2122;s strength and courage to cope with the changes that so rapidly occur. So what actually happens to the body during pregnancy and how does this effect the function of the muscles and joints?

Pregnancy Hormonal changes prepare the muscles to relax for delivery - a required mechanism, however the trade off for having looser muscles and joint laxity is instability that can cause lower back, pelvic and hip pain. Postural changes occur as the belly grows and pelvis widens to accommodate your growing baby. Gravity is pulling everything forward and muscles from your shoulders down to your calves are working in overdrive attempting to reverse this posture. Circulation changes cause fluid retention and swelling, most commonly around the ankles and hands. Reduced circulation can cause issues including Carpal Tunnel Syndrome and cramping. These physiological changes all have the ability to cause pain, stiffness, aches and tightness in the bodyâ&#x20AC;&#x2122;s muscles and joints. So how can we combat them? 1. Keep on moving: Walking enhances circulation and tones your gluteal muscles, assisting with back, hip and pelvic stability. Swimming is a great non-weight bearing movement and the buoyancy of the water reduces impact on the spine. 20

2. Choose the correct footwear: Supportive footwear is a must - your feet are already bearing greater load so give them all the support they can get! Look for footwear that supports your arch and avoid heels and bare feet as much as possible. 3. Soak in salts: Epsom Salts contain magnesium which helps reduce muscular soreness and swelling. 4. Get your treatment on: Hands on treatment assists with muscular aches and pains, increases circulation, reduces inflammation, assists in moving excessive fluid and is a well deserved opportunity to relax and recharge. 5. Rest up: Adequate rest and recovery is crucial throughout pregnancy - your body is pouring all of its resources into creating life, regulating hormones and combating inflammation caused by the natural changes. Throughout pregnancy you may need more than the recommended 7-9 hours..

Post Pregnancy The delivery day has come and gone and you have this amazing new little person that is the joy of your entire world. Your body has just undergone the biggest transformation imaginable culminating in the beautiful birth process - a process juxtaposed by also being one of the most physically traumatic events your body can possibly go through. The responsibility of looking after your new baby bodes that your physical wellbeing, recovery from birth and adaptation to a myriad of new and unaccustomed activities is placed at the back of the queue. Prolonged periods spent sitting feeding, lugging around heavy equipment, lifting on awkward angles into cots and cars and hours spent with your little one hanging off arms and hips can put enormous strain on your body.

Amongst the blur, tiredness and a mother’s incredible selfless ability to push through and get the job done you often don’t have the time and luxury to step back, assess the situation and decipher what is helping or hindering your body. So here are some tips.

By Saul Smith (Osteopath), Osteopaths of Ivanhoe www.osteopathsofivanhoe.com.au * The information provided in this article is of general nature, please talk to your health professional for further advice.

1. Change it up: Alternate the side on which you carry your child. Your dominant arm and hip will thank you for a 5 minute respite here and there. 2. Approach from a different angle: Bending forward whilst twisting and carrying a load is a textbook way to hurt your back. This is what putting your baby in and out of the cot or bassinet looks like multiple times a day. Place your baby’s bed so that both sides are accessible and alternate the side which you are picking up/putting them down to avoid strain repetitively going through one side of your back. 3. Get some support: Feeding in the early days can consume the majority of your day. Invest in a comfortable chair that supports the natural arch of your back. A feeding pillow can also help reduce strain through your neck and shoulders. 4. Look up: Adoring your new arrival means a lot of time spent looking down with your neck in a flexed position. This comes at a cost - the weight of the head goes from 12 pounds in neutral to 60 pounds at a 60 degree flexed angle. This causes postural tension and early wear and tear of the spine. The solution? Take regular breaks - bring your head into a neutral position for 1 minute for every 5 minutes spent looking down. Alternatively tuck your chin as you look down to engage the deep stabilising muscles of the neck. 5. Keep rolling: Using massage balls and foam rollers to release knots and trigger points can help counterbalance the postural tightness that occurs from all of the lifting, carrying/ and looking down. Find the tight spot, hold pressure for 90 seconds and feel the release. So there you have it mum’s - a few little reminders that if integrated into your day will assist you to get through it as comfortably as possible and give your body longevity going forward. Give yourself the time and space to form these habits - you deserve to feel great!

44% of women suffer from lower back pain in the first few months after having a baby. 20% of women who suffer pregnancy related back pain still have it 3 years later 21

lovely locals EXPLORING THE BARS OF FOOTSCRAY

1. Bar Josephine This was perfect the other night for a drink out with the school mums. There’s a lovely beer garden out the back too. They offer a massive 12 taps of beer but managed not to snigger when I ordered a sparkling. No food but if you’re peckish you can order in from the nearby pizza shop. 295 Barkly Street.

2. Littlefoot Arguably the bar that started it all for this strip in Footscray, Littlefoot is a fantastic local with a great little selection of food and full bar. If you haven’t tried Footscray Ale you’ll find it here. Local music acts complete the picture. 223 Barkly Street. 3. Honeycomb Hideout This one’s so edgy it’s actually hidden down a laneway. Follow the signs carefully and you’ll be rewarded with pizza, craft beers and a much deserved chill out. Ice cream and coffee also available. 4 Droop Street – enter via Dennis Street alley.

4. The Night Heron This great new venue also features craft beer and a beer garden but the live music here is more techno/electronic. Hungry? You can order Ethiopian from nearby Addis Abeba at the bar. 228 Nicholson Street. 5. Back Alley Sally Super welcoming bar above Slice Girls West pizza shop and the two offerings pair very well indeed. If you want to hang out and chat to a group of friends you’ll find a great atmosphere where you can still hear each other! 4 Yewers Street.

5. 6.

6. The Creators Lounge You’ll find this men’s barber/eatery/bar above the famed Nhu Lan Bakery. They’ve just launched a new American themed menu – bourbon pork ribs (or tofu) and smores toast! And while the food is American there’s lots of Australian beer options. 116a Hopkins Street. 7. Small French Bar A small menu with very typically French dishes and even house made pate. Team them up with French wine and beer (who knew?). If you’re after a croissant you’ll have to go on Saturday morning for the pop up bakery. 3/154 Barkly Street. 22

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SAM can Cook! Mama is super excited about the launch of Sam Wood’s new cookbook. As a seasoned member of the 28 program, I know first hand how amazing the food is, and I’m lucky enough to be able to share with you a sneak peak of what’s in his gorgeous new book.

Breakfast - Quinoa porridge with banana & walnuts Ingredients:

Method:

250ml almond milk, plus extra if necessary

Heat two-thirds of the almond milk in a saucepan over a medium heat until warm, then add the quinoa, stirring well. Bring to a simmer and cook for about 15 minutes, stirring, or until all the liquid has been absorbed.

100g quinoa, rinsed 1 teaspoon rice malt syrup 1 tablespoon frozen blueberries ½ small banana, sliced 1 tablespoon roughly chopped walnuts Serves: 2 Prep time: 5 minutes Cooking time: 15 minutes

Remove the porridge from the heat and stir in the rice malt syrup and blueberries, then divide between bowls. Scatter over the banana slices and chopped walnuts and pour an extra 2–3 tablespoons almond milk over each bowl if you prefer a thinner consistency for your porridge. Serve. I like to double the quantity I need when making this, freezing the second portion for next time or enjoying it as a snack later in the week. Nutritional info: Energy 1517kj, Calories 363cal, Protein 8g, Fibre 7g, Fat 14g, Saturated Fat 1g, Carbs 44g, Sugar 12g.

One of Sam’s favourite sources of carbohydrate, quinoa also has a super-high protein content, making it a perfect source of nutrition for vegetarians and vegans. 24

Who doesn’t love fritters? These are one of Sam’s favourites!

Lunch - Sweet potato & zucchini fritters with smoked salmon & avocado Ingredients:

Method:

1 zucchini, grated 1 small sweet potato, grated 2 handfuls of coriander leaves, roughly chopped 2 eggs, beaten 2 teaspoons ground cumin 2 tablespoons psyllium husks 35g coconut flour, sifted 1 tablespoon coconut oil

Sweet potato is an excellent natural carbohydrate, rich in fibre and when combined with protein and good fats from eggs and avocado, it’s great for blood sugar control.

TO SERVE: 100g smoked salmon 2 avocados, mashed freshly ground black pepper 1 lemon, cut into wedges Serves: 4 Prep time: 5 minutes Cooking time: 10 minutes

Mix together the zucchini, sweet potato, coriander and beaten eggs in a large bowl, then add the cumin, psyllium husks and coconut flour and mix together really well to form a nice, thick batter. Divide the fritter mixture evenly into eight pieces and use your hands to shape each into balls. Melt the coconut oil in a large frying pan over a medium heat. Add the fritters and flatten slightly with the back of a spoon, then cook for 3-4 minutes on each side until cooked through and golden and crispy on the outside. To serve, divide the fritters among plates and top with the smoked salmon and mashed avocado. Season with freshly ground black pepper and serve with lemon wedges for squeezing. Nutritional info: Energy 1293kj, Calories 309cal, Protein 12g, Fibre 14g, Fat 18g, Saturated Fat 5g, Carbs 26g, Sugar 12g.

These recipes are an edited extract from 28 by Sam Wood published by Hardie Grant Books. RRP $39.99. Available in stores nationally from April 18th. Photography: © Chris Middleton

Dinner - Malaysian fish curry Ingredients:

Serves: 4 Prep time: 10 minutes Cooking time: 30 minutes

2 red chillies, deseeded and roughly chopped

Method:

2 garlic cloves, roughly chopped 1 lemongrass stem, white part only, roughly chopped 1 teaspoon curry powder 1 teaspoon ground turmeric 2 tablespoons coconut oil 1 x 400ml tin coconut milk 270ml coconut cream 1 small sweet potato, diced 2 x 100g firm white fish fillets such as whiting, cut into 2 cm pieces handful of green beans, chopped 1 small zucchini, chopped coriander leaves CAULIFLOWER RICE: 1 cauliflower head, cut into large florets 1 teaspoon coconut oil 26

For the cauliflower rice, place the cauliflower florets in a food processor and blitz together briefly into rice-like pieces. Set aside. Add the chilli, garlic and lemongrass to a food processor with the spices and 1 tablespoon coconut oil. Whiz together to form a paste. Heat the remaining 1 tablespoon oil in a large saucepan over a medium heat, add the paste and cook for 2 minutes, or until fragrant. Add the coconut milk, coconut cream and sweet potato and simmer for 15 minutes, or until the sweet potato is soft. Add the fish pieces and simmer for a further 10â&#x20AC;&#x201C;15 minutes until cooked, adding the beans and zucchini for the final 5 minutes of cooking. Meanwhile, finish the cauliflower rice. Melt the coconut oil in a non-stick frying pan over a lowâ&#x20AC;&#x201C;medium heat. Add the cauliflower, cover with a lid and cook for 5 minutes until soft. Ladle the fish curry into bowls and garnish with a few coriander leaves. Serve with the cauliflower rice. Nutritional info: Energy 2195kj, Calories 524 cal, Protein 21g, Fibre 8g, Fat 42g, Saturated Fat 37g, Carbs 13g, Sugar 10g.

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Pap tests are changing Pap tests are changing in Australia – what does this mean for you? Before we get started, here are a few handy facts: • The Pap test (also called the Pap smear test) is a simple test that checks for changes to the cells of the cervix that may lead to cervical cancer • The cervix is a part of the female reproductive system that connects the top of the vagina with the base of the uterus (womb) • Almost all cases of cervical cancer are caused by a virus called HPV, which is short for human papillomavirus and also known as the ‘wart virus’.

So, what’s changing with the current Pap test? On May 1, 2017, the Pap test is going to be replaced with a more accurate test called the Cervical Screening Test. In the new test, the sample is collected in the same way as the Pap test – by taking a small sample of cells from the woman’s cervix. However, the new test will be processed in a different way in the laboratory. In the lab, the current test looks for abnormal cell changes, some of which may go on to develop into cancer. The new Cervical Screening Test will be looking for the cause of the abnormal cells: the human papillomavirus (HPV). In this way, the new test is a step ahead of the current Pap test and is a fantastic development for Australian women. The new Cervical Screening Test is based on new evidence and improved technology. It will improve early detection of cervical cancer and

save more lives. Pap tests have already halved the rates of cervical cancer since 1991, but we can do better. The new Cervical Screening Test will help to protect Australian women even more.

What else is different about the new test? For those women who find getting a Pap test a little awkward or uncomfortable, we have more good news. Currently, the recommended time between Pap tests is two years, but under the new guidelines, most women will be recommended to have the Cervical Screening Test every five years. Also, instead of starting the tests at 18 years of age, women will be recommended to be tested from 25 to 69 years of age. Women aged 70-74 years will be invited to have an exit test (a final test).

I have had the HPV vaccine, do I still need to be tested? Yes. The HPV vaccine does not protect against all types of HPV infection that are known to cause cervical cancer, so it is important that you still get tested regularly.

What do I need to do now? It is very important that you keep to the current schedule of two-yearly tests. You will then be due for your first Cervical Screening Test two years after your last Pap test. You will be prompted to make an appointment for the new test through the National Cancer Screening Register. If you have any new symptoms (including pain, painful sex or abnormal bleeding or discharge) in the time between your tests, make an appointment with your GP as soon as possible to discuss these changes.

What else can I do to prevent cervical cancer? • Take actions to decrease your risk of contracting a sexually transmitted infection (STI); for example, always using condoms • Consider the HPV vaccine. Speak to your GP about whether this option is right for you

On May 1, 2017, the Pap test is going to be replaced with a more accurate test called the Cervical Screening Test.

• Quitting smoking (or never starting) is a key step in protecting yourself against, and reducing your risk of, cervical cancer. Published with the permission of Jean Hailes for Women’s Health. jeanhailes.org.au 1800 JEAN HAILES (532 642)

Most women will be recommended to have the Cervical Screening Test every five years. 31

we love a mother This issue we meet one of the clever mamas behind Franjo’s Kitchen, Fran Woods. Franjo’s Kitchen is a collaboration between friends Fran and Jo, where they make nutritious and most importantly delicious snacks for the whole family. Fran is a lawyer and mum to baby Margot and 3 year old Phoebe. Jo is a naturopath, nutritionist and wellness consultant and mum to twin babies Florence and Charles and 3 year old Matilda. Back in 2013 Fran and Jo were each out walking with their youngest babies when they met at the traffic lights, they got chatting, decided to walk together and the rest is history!

Fran, when did you decide to create Franjo’s Kitchen and where did the idea come from? When I was breastfeeding my first baby Phoebe I experienced low supply and failure to thrive. The maternal health nurse wanted me to start on formula top ups to help her weight gain. At this stage Phoebe was only 4 months old and I was really disheartened. I had planned to breastfeed until at least 1 and I felt devastated that I couldn’t exclusively breastfeed. I started googling natural ways to increase my milk supply and stumbled across the concept of lactation cookies. There were a couple of brands on the market but nothing that I wanted to eat myself so I started making my own. A few months later I met Jo, a naturopath and my now business partner on the corner of our street! Jo was in the process of starting a healthy biscuit company Kookas Natural. A few days after meeting I literally sat straight up in bed with the idea of Franjo’s Kitchen. Using Jo’s knowledge and experience as a naturopath, plus her experience in the biscuit industry, I knew we could create something amazing unlike anything else in the market.

What were you doing before you had kids? I was an in-house lawyer at a major Australian fashion retail brand. On the side I always ran little “projects” including pop up restaurants, breakfast reviews, writing and throwing crazy events and parties for my friends! I was also 32

an owner and contributor to a pretty crazy magazine in my early 20’s called Master Mouse Patrol.

How do you juggle being a mum and running your business? With difficulty sometimes! My youngest daughter was born around the time the business had just turned 1 so our second year of business was pretty crazy. Jo also had twins during this time. We were and continue to experience huge growth so it was a case of keeping our heads above the water. Now that I have both my children in childcare it is a bit easier, I try my hardest to work while they are in childcare and be present when they are at home. I’m lucky enough to work from home so I can keep on top of the cooking/housework but it definitely doesn’t always run smoothly!

How have you managed the business’s growth? One of the benefits of Jo and I both having babies during the early years of our business meant we had to outsource. First came accounts, then distribution and now sales and marketing. That doesn’t mean Jo and I aren’t involved on a daily basis but it does mean we have an amazing team of women helping us. I think bringing extra people on board has helped our business grow and given Jo and I the headspace to work on the business not in it. It does however mean we are still unpaid but we do look forward to that day!

What does an average day look like? Responding to millions of e-mails and customer service enquiries, time on social media, team meetings, product development, working on design briefs/concepts, meeting with retailers, business development, reviewing our finances, hanging out the washing! Every day is different. I am trying to be a little more focused and slow down in the way I work to work smarter not harder. I also try to take some time out to exercise and somehow I manage to fit in all the domestic stuff. It’s great fun.

What has been the greatest highlight to date? Launching our new kinder range would have to be up there! We also recently had a team dinner and Jo and I had a bit of a pinch ourselves moment realizing what we have created. The business has a life of its own now!

They say never go into business with friends. Was it hard to make that work? Jo and I were strangers and then friends! We instantly clicked when we met and we both share the same values. We are first and foremost friends and both completely have each others backs. We also are completely honest with each other which I feel is really important. Issues don’t develop as we talk about them before they amount to anything. Open and honest communication. A must.

What advice do you have for others thinking of starting a business? It is hard work and doesn’t happen over night. You read that everywhere but honestly? It is true. It is such hard work sometimes and we have definitely had some low and very stressful moments but we believe in our brand and the potential of our business so we keep going. I once read a great book called Bird by Bird and it was all about achieving big goals by taking little steps/actions. One foot after another and hang in there!

Finally, where can we find Franjo’s Kitchen? Online and through our amazing stockists across Australia, New Zealand and Singapore. franjoskitchen.com 33

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should your child do Cleaning rooms. Doing dishes. Sweeping floors. Feeding pets. Washing clothes. Ironing clothes. Cooking dinner. Buying groceries. The list of chores is never ending! It’s a pretty exhausting job running a family. So can you, or should you, ask your children to do chores? The short answer is yes! And better still, chores will strengthen family ties, benefit your kids into adulthood plus loads of other bonuses.

Swap the word “chores” for “help” No word will make children run for the hills more than “chores.” This word brings to mind ideas of boring and mindless tasks and regardless of age, no one likes that! Instead of using the word “chore” use the word “help”. Asking for help shows that they are needed as part of the household and will be able to make you happy and proud by contributing.

The question of pocket money

Unpacking the dishwasher can give kids lifelong skills Parenting expert Michael Grose says chores such as unpacking the dishwasher are important for children to do because it instills a sense of responsibility, routine, and leads them down the very important path to independence in adulthood. If your child knows that they have certain responsibilities, for example they need to make their bed, pack up their toys and empty the dishwasher every day, it will teach them about routine and the importance of organising their time. Children who do chores learn how to be self-sufficient because if they want to watch their favourite TV show after dinner, or go out with a friend on the weekend, then they need to make sure they have time for their tasks first.

Experts say it’s best not to give pocket money for doing normal tasks around the house. Children benefit from learning that they do this work as part of the household, not to get paid for it. Pocket money can be great and help children learn valuable skills about money, but it’s best if they find other ways to earn it.

It may seem a little thing, but if a child has been cleaning, preparing their own snacks and lunches, doing laundry and looking after pets since a young age, they will be perfectly prepared for adulthood. Plenty of teenagers move out of home at eighteen or nineteen and still don’t know how to wash their clothes!

Chores increase family bonding

Age appropriate chores

Children learn about families, relationships and households through many ways and helping around the house is one of them. When children contribute to family life, it helps them feel useful and responsible, plus kids helping out with the housework can minimise family stress.

Of course, the chores that you ask your children to do will vary with age. The following is some ideas listing age appropriate chores and suggestions to get children to help more. We can’t guarantee that any of these tips will make your house temper-tantrum free, but they will help the sanity of your whole household in the long run!

Chores are the perfect opportunity for bonding. If you wash the dishes and get your child to dry alongside you, you have a chance to chat and hear about each other’s day.

Or try gardening together or walking the dog, those necessary tasks can easily become fun family activities and quality time together.

YMCA Victoria offers early learning, before and after school care and school holiday programs for children across Melbourne. You can find out more at childrensprograms.ymca.org.au

chores?

Some ideas for 3 years olds: 1. Pick up toys after use 2. Undress and dress self with help 3. Wipe up spills

4 years olds: 1. Set the table with help 2. Collect the mail 3. Make the bed 4. Prepare own cold cereal 5. Help with simple cooking

5 - 6 year olds: 1. Make own sandwich and clean up 2. Answer the phone 3. Feed pets and keep area clean 4. Stack the dishwasher 6. Help with grocery shopping 7. Set the table

7 - 8 years olds: 1. Prepare own school lunch 2. Take pet for a walk 3. Take care of own bike and outdoor toys 4. Fold and store clean laundry 5. Run errands for parents 6. Take phone messages

9 - 10 years olds: 1. Operate the washing machine and dryer 2. Change own bed and put out laundry 3. Wash the car 4. Make tea and coffee 5. Help prepare shopping list 6. Cook simple meals from a recipe

I feel like a Picasso. My self fragmented into different shapes and perspectives. Me. Broken off into cubist obscurity.

Peace or Pieces Finding a peaceful moment can be hard when you are always in demand. Sometimes as a mum I feel remarkably like the carcass of a zebra. Vultures are shredding bits of me at an alarming rate. There goes some heart, a hunk of brain, a bit of soul, even my bowels are no longer sacred. Ah. Here comes that lion. He is snatching away parts of me too. Sinking in teeth and demanding some of my flesh become his. “You want a piece of me?” Sings Brittney Spears, a kindred spirit in being way too in demand. But kids, a partner and running a house are more relentless than the paparazzi. I don’t have the energy, attitude or youthful sexual confidence to chant “YOU WANT A PIECE OF ME?” playfully while simultaneously sticking out my boobs, flicking my hair and staring down my family with WTF eyes. I am more likely to lean hard on the sink and whisper into the dishes. Multitasking and fulfilling the needs of children and partner and THE WORLD is not making me the glam super-mum I thought I would be. Rather than filling my life with purpose and sense of achievement, doing too much makes me a bitter, burnt out, husk of a human. And as if the vultures (my kids) and that handsome lion (their father) are not taking enough, always lurking nearby is that menacing hyena. Sneaking in and shredding what’s left. Society has its own pull. The picture of a perfect mum on every packet, every ad. You know the one. She smiles kindly, patiently, stunningly with her eyes and Hollywood teeth. Her children’s faces are not covered in vegemite. Their hair is brushed and washed. In fact her whole family has perfect hygiene. Not a nit, week old t-shirt or eye-crust in sight. This ad-mum has a clean house with white stuff everywhere. White pillow cases. White walls. She doesn’t have stretch marks, cellulite or a saggy stomach. Her hair cascades, flows and shines. The hyena has crunched my bones now. Not much left of me at all. Here come the worms. Overload of social media and information

telling me to lose baby weight. Get into post-natal pilates. Don’t talk about post-natal depression. When will you go back to work? Why haven’t you started a successful stay-athome-mum business and cracked a million dollars? Which playgroup, mothers group, kindergarten, school? Organise craft activities, healthy snacks, play dates. Which toys should and shouldn’t my children have? Cloth nappies? Avoid chemicals, sugar, power points, sharp objects, roads… to be honest I was never even very good at looking after just me. Multi-tasking, multi-giving, multi-organising, multi-being is not glamorous at all. And it was never a choice. It was thrust upon me like the dirty washing. I am writing this while breastfeeding, watching Octonauts, building a Duplo city, tickling a toddler, doing my pelvic floor and chopping an onion. I feel like a Picasso. My self fragmented into different shapes and perspectives. Me. Broken off into cubist obscurity. You know what. I’ve had enough of giving. I am going to steal some more moments for myself. F. U. MULTITASKING. Breathe… Deeply… Who cares if the house is messy. It will build up our immunity if I don’t clean the floors. My toddler wanted baba (banana) and now he wants hairy head (fairy bread - which he had at a birthday party last week and can’t move on from), here you can have this carrot. For just a while I am not going to dive into the fuss. My family will learn agility and quick thinking if we have to spring our footsteps over toys on the floor and my children will be resilient if I ignore them for a while and let them entertain themselves. When it all gets too much, I’m plonking my grotty vultures in front of ABC Kids, I will walk past the dirty dishes with my head held high and lean my back against the trunk of our jacaranda. I will half close my eyes and let my mind find peace watching sunshine zigzag through the leaves. Doing nothing at all is when I still feel whole. By Melbourne mama Mim Cook 39

Food, Health In my practice, I often see the stress women feel whilst striving to strike a balance between being a healthy mum, feeding their children good food so they too can be healthy, and having the time to do what needs to be done in-between to achieve this. For example, finding the time to exercise, time to shop for food preparation, and time to even think about a meal plan or what to have on it. So often I hear mums say they prepare good food for their children but do not have the time to prepare it for themselves and end up eating the food scraps that their children have left behind. Or worse they live on biscuits and coffee and then feel guilty about their bingeing episodes. Putting yourself first is paramount as a mum. When you are on a plane flight you hear the flight attendant say, “in the case of an emergency please put your own mask on first before fitting the mask of your infant”. Just as on a plane, in life if we don’t look after ourselves first, we may not be fit to help our children. As a mother you no doubt have little time for yourself. To avoid feeling resentful about this you need to look after yourself so you can thrive and feel happy, calm, and clear headed as a mum. If you are not used to putting yourself first or simply feel too guilty about it, the first step is simply awareness that you deserve to feel and be the best you can be. This new awareness will also reflect on to your family, creating a happier household. Through small changes you can begin to feel so much calmer and happier that you will then see yourself the benefit in changing your focus to you, instead of only the guilt.

You can start by: We often feed our kids first and then get frustrated because they are not eating, taking too long, or complaining. 40

and Mum

By eating a meal as a family, you will not only avoid HANGRY feelings, but by having them watch you eat you will set an example to them. You can encourage your children to try the foods you are eating without having to force, coerce, or bribe. Family mealtime is also the perfect opportunity to display appropriate table manners, meal etiquette, and improve social skills. Schedule in the calendar at least once a month if you can manage a girl’s catch up, or otherwise take yourself to the movies, have a massage, or read a book, just anything that’ll give yourself some quality me time. Seek professional support with your health. It’s so hard to think positively, have more energy, and feel happy and healthy if your body is out of balance. I love this quote written by Marianne Willamson and read by Nelson Mandela at his Inaugural speech 1994. It is what I personally strive for and what I hope for my clients, to be free, happy and healthy. Know that you deserve it. “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” By Rosanna Mosca, Feeling Healthy Yarraville feelinghealthy.com.au

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My Home Cooks’ Out of curiosity this afternoon I looked into childhood obesity. I was stunned to read that 1 in 4 Australian children (25%) are overweight or obese (aihw.gov.au), and in the UK today nearly a third of children aged 2 to 15 are overweight or obese (gov.uk). Yes, I double checked, and looked again! It’s remarkable that in a world so set on slamming parents for feeding their children something that wasn’t sugar free, or bottle feeding their children rather than breast feeding, that we have come to this. Our children are getting fatter by the minute, and their teeth are rotting faster than a corpse in the desert. Excuse me for thinking that this is possibly down to the plethora of “advice” from every which way. As soon as you pop out your first born, you are bombarded with horrifying stories of allergies, and incidents. Tales of someone’s uncle’s, brother’s wife who weaned her baby too early and now has an elephant for a kid who has thirty-seven allergies and an epi pen sellotaped to his forehead. You can’t eat this if you’re breast feeding, you shouldn’t buy that when you’re weaning, you must NEVER EVER let your toddler drink apple juice! It goes on and on and on. Even when your children start school and you’re making packed lunches, you pray that Justin’s mum isn’t on lunch duty, what if she sees that your carrots aren’t organic and you’ve not made your own hummus (shop bought is a no no these days).

This year I will be making lasagne as I love it, with pasta (full of gluten), rich red wine infused beef, and a mountain of crispy cheese of the dairy variety on top! 44

We’re bombarded with messages that ring in our heads like Big Ben at midnight; a healthy outside starts on the inside; Be smart, Eat smart. Grown men, dressed like broccoli, shout slogans at you from the TV, like “I’m always in the mood to eat healthy food”.

Revolution Oh get lost Broccoli Ben and pass me the death by chocolate. Why oh why are we constantly ambushed with all these highly patronising bits of advice from companies who are blatantly poisoning us from behind their “eat healthy” message? As a mum of two I have become a dab hand at creating so called ‘healthy’ meals that the dustbin enjoys, whilst the children gorge on three-day old banana custard and toast with lashings of butter. After a twenty-minute battle with my 4-year-old to finish his sprouts, I promised myself I would stop insisting on following the trend, do my best and that’s it. I watched on as Monty urged and gagged over the loo, and thought, that’s it, I’m not going to give in to the demands of “super mum” or “green granny” or even the yummy mummy’s at the school gate. I’m making a stand. I’m not prepared to spend endless hours blending, chopping and mashing a daily rainbow of vegetables so as they can be thrown in the bin or worse; regurgitated down the loo. I’m going back to the old me, pre kids, where I cooked and ate what I really enjoyed, the meals I remember from my childhood. I was healthy, not overweight, had a varied diet, full of the nutrients I needed. Unlike now, 9 years’ postpartum where I am seriously lacking vitamin D, my iron levels are beyond a joke, and my stress levels are through the roof. I blame all of this on one thing. The ‘Critical Crew’, the “Quinoa Queens” and the “Soya Sisters”. The mums who positively shudder when you say the kids had egg on toast for dinner. “What? Gluten? Excuse me? No greens?”

I’m not sorry that my children don’t like parsnip and harissa fritters with a sprout and avocado dressing. They don’t like spaghetti hoops from a tin for goodness sake. There is no way I could get either of my children to gobble up salmon with a smile on their face, even if it had been submerged in Nutella first. I’m fed up with creating names for meals that omit the “yucky” ingredient; I’m not calling Calamari ‘Spanish chips’ anymore! This year I will be making lasagne as I love it, with pasta (full of gluten), rich red wine infused beef, and a mountain of crispy cheese of the dairy variety on top! I’ll be making homemade chips, apple crumbles, bangers and mash with veggies and lashings of gravy, pies, cakes, stews, Sunday roasts, bubble and squeak!! I won’t be cutting out this, substituting that, or limiting anything. I won’t need to. I’ll be cooking like my mum and dad did, and their parents did before that. I’ll be cooking healthy family meals, with no one sitting on my shoulder ‘advising’ me on how to add lentils to my already brilliant shepherd’s pie or make my morning porridge using quinoa. The statistics speak for themselves; Mum’s don’t need so much input when it comes to feeding their children. It’s overwhelming, confusing, and mostly downright unhelpful, resulting in our bins getting full and our kids getting fat. Family chefs, be true to yourself, you know what’s right, you know what’s good, you know your children. Don’t let anyone tell you anything different. Here’s to the true home cook’s revolution. #backtobasics By Olivia Wilson, Owner/Writer, The Wilson’s of Oz www.thewilsonsofoz.com

pet perfection Five benefits of Pet-Ownership on the wellbeing of our children A house without a pet is like pantry without chocolate – it’s okay, but could use a little joy. It’s evident that pets are our link to paradise. They don’t know jealousy (well, maybe just a bit), evil or discontent. To sit with your pet on a hillside on a splendid afternoon is to be back in Eden, where doing just that – enjoying isn’t called “doing nothing” but it’s called “peace”. Apart from the enjoyment and love part, what’s also good to know is that there is evidence pointing at multiple benefits of pet-owning for a child’s development and his/hers healthy upbringing. Additionally, children with social, emotional, behavioral or learning disabilities/ disorders can extremely benefit from the presence of and interaction with a companion animal. Kids who are typically introvert become more confident and their quality of life improves immensely. As for the kids who are hyperactive, their focus on learning becomes clearer and their behavior gets positively changed.

Pets aren’t a phenomenal option for kids only but for the adults, as well. Interacting with these lovely creatures, adults are prone to put aside their ongoing problems and re-shift the energy to love and play. With this, they immediately become happier, more cheerful and optimistic. For every household which is holding pets or considering to get a pet for their child, here are the benefits that’ll arise from this decision. In short, this is what owning a pet will do for your child:

1. Releases endorphins Releasing endorphins (hormones of happiness) is crucial in a child’s life. Interacting with pets helps release this hormone into the brain, helping the child feel content and loved. Solid proof to the beneficial aspect of pet owning is the numerous hospitals that now include a pet therapy program. Namely, the goal is to help young patients feel comfortable and relaxed by having animals around in a medical environment. And it’s not just that - patient recovery process appears to increase through positive interaction with the pets.

2. Builds up the immune system Research has shown that a child’s immune system is shaped up with pet ownership. Kids who get to spend their early childhood with a dog or a cat have a lower incidence of asthma and hay fever and are less likely to develop animal-related allergies. It is also great to learn that, according to the recent research, petowning families are more stable than those of children from non-pet owning families; the kids from the pet-owning families have proven to have built strong immune systems, particularly between the ages of five and eight. Also, they are known to fend off illness easier. Additionally, pets can help speed up recovery time, lower blood pressure and reduce stress and anxiety. Children can immediately sense that the animals are unconditional in their love and affection which is making them feel joyful and loved.

cognitive language skills will upgrade. It is safe to say that “a pet’s simple presence provides verbal stimulus to help your child practice talking and socialising with another being”.

5. Builds up self-esteem and teaches responsibility Get your child a dog and you’ll witness positive attitude changes in their behaviour almost immediately! In caring for an animal, children are acquiring foundation skills required for parenting. Additionally, “passage through the teenage years – a difficult time for many – is facilitated by a relationship with a nonjudgmental, ever supportive animal friend in whom one can confide fears and worries”. The best choice you can make for your child is to get them a pet they’ll adore. After all, with so many benefits coming with this decision, why would anyone doubt it, right?

However, note that caring for your pets’ health must be taken seriously; if the pets aren’t properly groomed and looked after, they can develop diseases that are transmitted to people. One of the most common diseases with such effect is Migrans Toxocara canis, so make sure you care for your pet properly.

Further, a child who owns a pet will, from early age, develop a sense of responsibility for another human being through chores like walking the pet, feeding them, helping them sleep, etc. A simple act of buying dog supplies noted in your kid’s “must do” calendar will mean a lot for their character build-up in the long run!

3. Improves physical health

By Olivia Williams Jones - Olivia is psychologist, dedicated to making some changes in the world, starting from her own environment. She is a proud mum of two silly boxers, Teo and Mia and is also a passionate writer about pets, parenting and healthy living. Her motto is “Be the change you want to see in the world”.

In the world that’s gone virtual and lifestyles that are becoming increasingly sedentary, having your child play outside is bliss! The animal magic is what will ensure this happens, which will be significantly increasing your child’s physical health. Plus, there’s exercise – for families that own a dog, walking or playing with it outside will be amazing for both the child and the dog. Then, playing chase with a cat indoors is a great way for people to burn a few more calories.

4. Increases the desire for socialising and increases verbal skills It’s honest, it’s emotional, it’s beautiful! Looking at the kids cuddle and snuggle with the pets while still learning to talk is beyond adorable and, at the same time, very powerful. Kids who are still learning to interact will first attempt this with their pets and, in such a way, get not only social and emotional support but also their

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“If there are no dogs in Heaven, then when I die I want to go where they went.” Will Rogers

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