Sydney MamaMag Jun/Jul 204

Jun/Jul 2024

WIN AN EMMA SLEEP COMFORT

ADAPT MATTRESS

MamaMag turns 10

Olympic mamas

The sugar hype

The perfect party

First jobs for teens

Support and fun for the Sydney mum

WINTER WITH THE WHALES

Book a two-night stay at Paradise Resort Gold Coast between May and September and embark on a breathtaking whale watching cruise, included for every guest.

Witness the majestic giants of the ocean in their natural habitat, creating memories that will last a lifetime.

Don’t miss out on this extraordinary adventure – book your package today!

Visit: paradiseresort.com.au/special-offers/ winter-whales-2024

A two-night package starts from just $649 per family and includes: 1 x Whale Watching Cruise with Seaworld Cruises for every guest

✔ Continental Buffet Breakfast Daily in Penguins Restaurant

✔ 1 x Kids Club or Teen Club session per child per stay

✔ 50% off Extra Kids Club Sessions

✔ Unlimited use of the lagoon pool & waterpark

✔ A range of daily entertainment and activities

DOUBLE DIGITS BABY

I remember when both my kids turned 10, that magical moment of hitting double digits seemed like such a milestone. It's hard to believe my third baby has just turned 10 as well. Ten years of MamaMag, how on earth did that happen?

Little old MamaMag has come a long way in ten years, from a little A5 mag in Bayside Melbourne to a national digital publication, but still with a local flavour.

It brings me so much joy creating MamaMag. Exploring new things for families, learning about wonderful new businesses or meeting women doing awesome stuff. They say if you do something you love you'll never work a day in your life and it's so true. So much has happened along the way, expanding across Melbourne, launching in Sydney in 2020, what a ride. When I started my kids were 3 and 5 and today they are giant, busy teenagers. I love looking back on the old covers, especially me and the kids here in 2018, they were so cute. Oh the memories.

So here's to many more parenting memories, mine and yours. Being a mum is a blessing. xx

Sarah Cavalier Editor - MamaMag

MamaMag is designed and published free online every two months for Sydney mums, families and carers.

Publisher: Mama Creative Group Pty Ltd. ABN: 26 042 138 550. PO Box 8018, North Road LPO, Brighton East VIC 3187 Phone: 1300 771 446 Email: info@mamamag.com.au www.mamamag.com.au

Editor in Chief/Creative Director: Sarah Cavalier: sarah@mamamag.com.au

For advertising enquiries contact: advertising@mamamag.com.au

Want to write for us or have an article idea? submissions@mamamag.com.au

OLYMPIC MAMAS

Bellamy's Organic, a leading provider of organic nutrition products for 20 years, is proud to announce the appointment of three Olympian mothers as brand ambassadorsGenevieve Gregson, Keesja Gofers and Alyce Wood. These exceptional women, known not only for their athletic achievements but also as dedicated mothers, embody the values and ethos of the brand.

Sarah Cavalier - MamaMag Editor, Genevieve Gregson - Marathon, Alyce Wood - Canoe Sprint and Keesja Gofer - Water Polo.

Genevieve Gregson - Marathon, Alyce Wood - Canoe Sprint and Keesja Gofer - Water Polo, are all more than celebrated multi-Olympians who epitomise dedication, perseverance and excellence in their respective sports; they spearhead Bellamy’s Organic's mission of celebrating and supporting parents. They understand firsthand the challenges and joys of balancing motherhood with personal and professional aspirations.

We chat the girls about motherhood, their return to Olympic level and making Paris 2024.

Alyce Wood

Can you tell us about your journey into motherhood and how it intersected with your athletic career?

Starting a family was incredibly important to my husband and I post the Tokyo Olympics, but I knew I wasn’t ready to hang up the paddle. I was originally quite worried about the feasibility of this and whether it was worth the sacrifice, but ultimately we decided that bringing Florence into a world surrounded by my teammates who chase their dreams every day was the right decision.

Did you maintain some form of training throughout your pregnancy?

I trained with our National team in the Kayak until 33 weeks (when I couldn’t physically sit in the boat any longer) and then continued on dry land until the morning I went into labor. I was incredibly lucky to have such a supportive coaching team who worked right throughout my pregnancy to ensure Florence and I were always safe whilst training at an elite level. Florence was born 23rd June 2022. Co-incidentally, she was born on Olympic Day.

During your journey back into elite-level form, have there been instances where you have been pleasantly surprised?

When I came back, I felt very strongly about never wanting to race in a K1 (single boat) internationally ever again. I think I had lost the confidence I used to have by myself and wanted to pursue a different route. But at 8 months post-partum we had our National team selection trials (Feb 2023), and I won the K1. This result is something I never thought

was possible and made me believe in myself again after so many months of doubting my abilities.

Can you share any strategies you used to manage stress or maintain resilience during this demanding time?

My whole support team and I agree that being a Mum has made me a better athlete and being an athlete has made me a better Mum. We’ve created a routine that allows me to best spread my time, whilst also understanding that babies are experts in throwing the best made plans out the window. Operating under the premise that there are many pathways to success, we’ve become experts at redesigning a training week, and repositioning Florencesitting duties, whilst keeping the overarching performance goal in the forefront.

What does your weekly training schedule look like?

I do around 13 sessions per week. 10 paddling sessions and 3 gym sessions, each of which go for about an hour. Then around this, I spend a lot of time with my support team working on different things like race plans, recovery, nutrition, biomechanics and more.

How has your experience as a mother influenced your approach to training and competition?

Kids teach you that you don’t need to sweat the small stuff. When they’re learning to walk they fall over a thousand times, but get up a thousand more, always with a smile on their face and so much determination. This is now

Photo: Jade Ferguson @visualpoetssociety

how I approach my training. It’s unrealistic to think I am going to produce PB’s every day, so rather than get caught up in negative energy when I have a bad session, I address the issue and get up and go again.

Will your family take the journey to Paris whilst you compete on the world stage?

They sure will! My husband (who himself is a 2-time Olympian) will be there with Florence along with my Mum, Dad, Sister, Brother and their partners.

Genevieve Gregson

Tell us about your journey into motherhood and how it fit along side your sport.

I always wanted to be as active as possible when I decided to fall pregnant, however, my circumstance was a little different than I had always imagined. When I ruptured my Achilles tendon at the 2021 Tokyo Olympics, I found a window in my normally vigorous schedule to break and breathe and start a family. I did a lot of different forms of exercise while pregnant, but running wasn’t really an option during this phase due to my injury. In saying that, growing my baby boy, Archer, who was born in June 2022, while rehabbing a very difficult injury, went hand in hand for me because I had always wanted to be a mother and it took away the anxiety and stress of being sidelined from what I love to do.

How did you get back to elite-level form and what motivated your return?

This was a long road but a seamless one. Although becoming a mum had its challenges, it was also such an exciting journey for me. Everything was so new, so I was able to take the pressure and expectation away from my performances and let my body take the time it needed to return. I used my training as a way to energise myself when I had a rough night from not much sleep. Running for me is a happy place so rather than feeling like it was an extra load on top of being a new mum, it was another fun challenge to watch my body progress and regain strength and endurance over time.

The scariest part of the whole return was worrying that I may never get back. Although I say I enjoy a challenge, it is obviously

normal to have a lot of doubt creep in at times, especially when you are functioning on less sleep and navigating parenthood for the first time.

I worried my sponsors would walk away, or that I wouldn’t be able to compete for a living if I didn’t get back to where I left off. I had to learn to trust that I would get there, but I needed to get there my own way and be flexible with how that journey could look. I listened to my body and made hard decisions to pull back when I knew it was necessary.

Can you share any specific strategies or initiatives you have for time poor parents to adopt healthier habits?

Meal prep is a must. I cannot think on the spot when it comes to meals and I get too tired and lazy to prepare something when my body needs a big nutritious meal at the end of the day. On a weekend I think of food I really need for everyday meals and snacks, and pre plan dinners ahead of time. My mother in law and grandma also are big on bulk cooking then freezing, so that’s another winner.

With regards to fitness, try to have a schedule with your exercise that can be from the door. Mothers are usually time poor with a million other priorities, so being able to step out the door and get a quick and efficient run or walk in definitely gives you the best bang for your buck.

Photo: Jade Ferguson @visualpoetssociety

Keesja Gofers

Your journey into motherhood wasn't easy. How did you handle pregnancy and training?

The first 20 weeks I suffered from extreme nausea and vomiting. During this time, doing normal daily activities like walking my dog around the block was difficult. I had salty snacks with me everywhere I went because getting hungry was the ultimate no no! I carried a Tupperware container with me, which came in use many times when nausea and the residual vomit hit. During the first 18 weeks, I didn’t compete or train with anywhere near the usual intensity, but I did manage to do my rehab exercises regularly, do pilates and go for very slow swims, which may not seem like a lot but at the time was a huge achievement for me.

Another reason I didn’t train was because of anxiety. Before Teleri was born (we call her T), I was pregnant and had a miscarriage at 15 weeks. With T, I was extremely anxious to play games. Water Polo is a contact sport, however, I was cleared to play games and I know many woman do in these early stages. It is safe given the position of the fetus. For me, I was more comfortable not being involved in contact in any way for my entire pregnancy.

I was very lucky at 22 weeks that my sickness symptoms subsided and while I was anxious the entire pregnancy, I started feeling kicks regularly soon after this. I returned to Water Polo training sessions working with my coaches to ensure temperature and heart rate never exceeded a certain limit and avoiding all contact. During the second half of my pregnancy I felt really good. I loved being in the water, it was my happy place, I felt light and weightless. I trained right up to the day of Teleri’s birth in March 2023.

Tell us about your motivation and support network to maintain Olympic standard.

I have had amazing support in my journey back to elite-level form. My homebase is NSWIS and my coaches there, Bec Rippon and Jacki Northam, have worked closely with medical support staff, including my women’s health physio. Water Polo Australia has also done everything they can to support my return. But without a doubt, I could not have

done this with the unrelenting support of my husband and my mum.

My daughter is my motivation. Recently, I brought T to the AIS for a national team camp and having my daughter see and be around the inspiring, strong female athletes day in and day out, cemented that it has been the right decision. Women/mothers should have the choice to go after their goals. I am lucky enough to have the support to do that.

Photo: Elie Azzi, Social Media Studios @socialmediastudiosau

What does your weekly training schedule look like?

Monday’s, Tuesday’s, Thursday’s and Fridays comprise 4.5 hours of pool sessions, and an hour in the gym. Wednesdays and Saturdays comprise a 2.5 hour pool session. Sunday is for rest..

How has your experience as a mother influenced your approach to training and competition?

She’s is my engine to be better every day as an athlete and as a mum. Watching T learn skills in front of my eyes has been one of the most delightful things I have experienced. The best part is how determined she is. When she was learning to walk, she fell down again and again. That’s what I think of when I make a mistake in the pool - and like Michael Jordan said, “I have failed again and again and that is why I succeed”. Babies embody this, they don’t stop till they get it!

TURN TRAVEL TANTRUMS INTO MUSICAL ADVENTURES

Car rental operator, Thrifty has teamed up with The Wiggles to launch Backseat Bandmates, a one-off in-car musical adventure and activity pack to help parents tackle road trip tantrums, as new research* shows the average child has more than eight meltdowns per trip!

The collaboration turns rental cars into rolling rock shows that will have children singing along to their favourite The Wiggles hits and playing new, interactive family games. Plus, a few surprise goodies to keep children entertained.

It follows research into the struggles parents have faced when road-tripping with children revealing:

• On average the dreaded ‘Are we there yet?’ is asked over 20 times per road trip.

• Boredom (75%) and sibling conflicts (42%) are called out as major reasons for children throwing tantrums during road trips.

• Aussie’s most popular methods for distracting children on journeys include providing snacks (72%), using electronic devices (51%) and stopping at service stations (46%).

• One in ten parents say they have threatened to end the road trip and go home to avoid meltdowns.

On the partnership with Thrifty, Red Wiggle Caterina Mete, said: “We’ve performed across the country at arenas and festivals, but we’ve never created anything made solely for an in-car musical experience. We love the idea of spreading joy to families on the go to make road trips even more fun and a little less stressful for everyone.”

The packs will be rolled out and made available across Thrifty Car Rental sites from today – to give everyone a stress-free and fun travel experience on their next road trip.

Children ask ‘Are we there yet?’ approximately 3.7 times an hour aon road trips!

THE SUGAR HYPE

No, sugar doesn’t make your kids hyperactive

and lollies litter the floor, and the kids seem to have gained superhuman speed and bounceoff-the-wall energy. But is sugar to blame?

The belief that eating sugary foods and drinks leads to hyperactivity has steadfastly persisted for decades. And parents have curtailed their children’s intake accordingly.

Balanced nutrition is critical during childhood. As a neuroscientist who has studied the negative effects of high sugar “junk food” diets on brain function, I can confidently say excessive sugar consumption does not have benefits to the young mind. In fact, neuroimaging studies show the brains of children who eat more processed snack foods are smaller in volume, particularly in the frontal cortices, than those of children who eat a more healthful diet.

But today’s scientific evidence does not support the claim sugar makes kids hyperactive.

The hyperactivity myth

Sugar is a rapid source of fuel for the body. The myth of sugar-induced hyperactivity can be traced to a handful of studies conducted in the 1970s and early 1980s. These were focused on the Feingold Diet as a treatment for what we now call Attention Deficit Hyperactivity Disorder (ADHD), a neurodivergent profile where problems with inattention and/or hyperactivity and impulsivity can negatively affect school, work or relationships.

Devised by American paediatric allergist Benjamin Feingold, the diet is extremely restrictive. Artificial colours, sweeteners

(including sugar) and flavourings, salicylates including aspirin, and three preservatives (butylated hydroxyanisole, butylated hydroxytoluene, and tert-Butrylhdryquinone) are eliminated.

Salicylates occur naturally in many healthy foods, including apples, berries, tomatoes, broccoli, cucumbers, capsicums, nuts, seeds, spices and some grains. So, as well as eliminating processed foods containing artificial colours, flavours, preservatives and sweeteners, the Feingold diet eliminates many nutritious foods helpful for healthy development.

However, Feingold believed avoiding these ingredients improved focus and behaviour. He conducted some small studies, which he claimed showed a large proportion of hyperactive children responded favourably to his diet.

Flawed by design

The methods used in the studies were flawed, particularly with respect to adequate control groups (who did not restrict foods) and failed to establish a causal link between sugar consumption and hyperactive behaviour.

Subsequent studies suggested less than 2% responded to restrictions rather than Feingold’s claimed 75%. But the idea still took hold in the public consciousness and was perpetuated by anecdotal experiences.

Fast forward to the present day. The scientific landscape looks vastly different. Rigorous research conducted by experts has consistently failed to find a connection between sugar and hyperactivity. Numerous placebo-controlled studies have demonstrated sugar does not significantly impact children’s behaviour or attention span.

"Today’s scientific evidence does not support the claim sugar makes kids hyperactive."

One landmark meta-analysis study, published almost 20 years ago, compared the effects of sugar versus a placebo on children’s behaviour across multiple studies. The results were clear: in the vast majority of studies, sugar consumption did not lead to increased hyperactivity or disruptive behaviour.

Subsequent research has reinforced these findings, providing further evidence sugar does not cause hyperactivity in children, even in those diagnosed with ADHD.

While Feingold’s original claims were overstated, a small proportion of children do experience allergies to artificial food flavourings and dyes.

Pre-school aged children may be more sensitive to food additives than older children. This is potentially due to their smaller body size, or their still-developing brain and body.

Hooked on dopamine?

Although the link between sugar and hyperactivity is murky at best, there is a proven link between the neurotransmitter dopamine and increased activity.

The brain releases dopamine when a reward is encountered – such as an unexpected sweet treat. A surge of dopamine also invigorates movement – we see this increased activity after taking psychostimulant drugs like amphetamine. The excited behaviour of children towards sugary foods may be attributed to a burst of dopamine released in expectation of a reward, although the level of dopamine release is much less than that of a psychostimulant drug.

Dopamine function is also critically linked to ADHD, which is thought to be due to diminished dopamine receptor function in the brain. Some ADHD treatments such as methylphenidate (labelled Ritalin or Concerta) and lisdexamfetamine (sold as Vyvanse) are also psychostimulants. But in the ADHD brain the increased dopamine from these drugs recalibrates brain function to aid focus and behavioural control.

Why does the myth persist?

The complex interplay between diet, behaviour and societal beliefs endures. Expecting sugar to change your child’s behaviour can influence how you interpret what you see. In a study where parents were told their child had either received a sugary drink, or a placebo drink (with a non-sugar sweetener), those parents who expected their child to be hyperactive after having sugar perceived this effect, even when they’d only had the sugar-free placebo.

The allure of a simple explanation – blaming sugar for hyperactivity – can also be appealing in a world filled with many choices and conflicting voices.

Healthy foods, healthy brains

Sugar itself may not make your child hyperactive, but it can affect your child’s mental and physical health. Rather than demonising sugar, we should encourage moderation and balanced nutrition, teaching children healthy eating habits and fostering a positive relationship with food.

In both children and adults, the World Health Organization (WHO) recommends limiting free sugar consumption to less than 10% of energy intake, and a reduction to 5% for further health benefits. Free sugars include sugars added to foods during manufacturing, and naturally present sugars in honey, syrups, fruit juices and fruit juice concentrates.

Treating sugary foods as rewards can result in them becoming highly valued by children. Non-sugar rewards also have this effect, so it’s a good idea to use stickers, toys or a fun activity as incentives for positive behaviour instead.

While sugar may provide a temporary energy boost, it does not turn children into hyperactive whirlwinds.

By Amy Reichelt, Senior Lecturer (Adjunct), Nutritional neuroscientist, University of Adelaide.

This article is republished from The Conversation under a Creative Commons license. Read the original article

Artwork by Tam Bower

AUSTRALIA’S BEST KEPT SECRETS

Hidden gems for the perfect winter road trip

While Australia is best known for its white sandy beaches and clear blue waters, the ideal spot for summer, it also hosts a number of hidden gems that are best seen in winter and easy to travel by road.

For those who are unable to venture overseas for winter sun, leading RV rental platform Camplify has reached out to its community of van owners who hit the road regularly to some of the country’s most stunning camping locations to get their recommendations on some of their best-kept secrets for Australia's next winter road trip.

Rebeccah, owner of Victory Van in NSW, suggests Red Bluff Western Australia: Embark on a winter adventure to Red Bluff, Western Australia’s rugged coastal gem. Located along the stunning Coral Coast, Red Bluff offers roadtrippers a unique blend of untamed beauty and thrilling activities. Take in the dramatic red cliffs contrasting with the turquoise waters of the Indian Ocean, creating a picturesque backdrop for your journey. Surf the legendary wave, explore hidden coves, or take in the panoramic views from ‘the bluff’. As the day winds down, gather around a beachside campfire, sharing stories and taking in the stars. With its raw, natural allure and endless exploration opportunities, Red Bluff is the ultimate winter escape for those seeking adventure off the beaten path.

Ellis Beach, Queensland

Donna, owner of Grace and Betsy in NSW, recommends Willoughby’s Beach, Deniliquin, New South Wales:

Discover the ultimate road trip destination at Willoughby's Beach in Deniliquin, where adventure meets convenience. Tucked beside a tranquil National Park, this dog-friendly haven invites you to explore nature's wonders for just $6 a stay. With easy access to town, you can stroll to charming pubs and cosy cafes, immersing yourself in local culture after a day of outdoor escapades. Whether you’re soaking up the winter sun on the sandy shores or enjoying water activities along the Edward River, Willoughby’s Beach promises an unforgettable escape.

Henny and Brad, owners of Will the Adventurer in NSW, suggest Victor Harbour, South Australia:

Escape to the coastal charm of Victor Harbour this winter and let the stunning vistas warm you up inside. Nestled along South Australia's stunning Fleurieu Peninsula, Victor Harbour beckons roadtrippers with its blend of scenic beauty and fun, winter activities. Explore rugged coastlines, or embark on a wildlife adventure with a visit to Granite Island, home to adorable little penguins. After a day of exploration, cosy up in waterfront cafes, enjoying local delights while soaking in panoramic views of the Southern Ocean. With its perfect mix of adventure and relaxation, Victor Harbor promises an unforgettable winter getaway for every traveller.

Chelsea, owner of Cathy Free(v)an in VIC, recommends Stevenson Falls Campground, Victoria:

Discover the serene retreat that is Stevenson Falls Campground this winter, tucked away in Victoria’s Otway Ranges. Perfect for roadtrippers seeking a blend of adventure and tranquillity, this picturesque spot offers a front-row seat to nature’s winter spectacle. Marvel at the cascading beauty of Stevenson Falls, where icy waters plunge into crystalclear pools. Hike through the eucalyptus forests, spotting native wildlife or simply cosy up by a campfire under a canopy of stars. With its peaceful ambience, Stevenson Falls Campground promises a rejuvenating winter escape for every traveller.

Emilee, owner of On Tour in QLD, recommends Ellis Beach Oceanfront Holiday Park, Queensland:

Escape to tropical bliss this winter at Ellis Beach, a gateway to winter paradise on Australia’s North Queensland coast. Nestled along pristine shores and swaying palm trees, this beachfront haven offers roadtrippers a perfect blend of relaxation and adventure. For the adventurous souls, explore nearby rainforests, discover hidden waterfalls, or embark on thrilling snorkelling expeditions in the Great Barrier Reef, weather permitting. After a day of exploration, unwind under the starry sky with a beachfront barbecue, creating memories to last a lifetime. With its endless summer vibes and possibilities, Ellis Beach invites travellers to indulge in a winter getaway like no other.

Reginald, owner of Sugina - JNR in TAS, suggests Lake Pedder, Tasmania:

Embrace the serenity of winter at Lake Pedder, Tasmania’s hidden gem settled amongst the dense wilderness. As roadtrippers venture into the heart of the Southwest National Park, they’re greeted by the tranquil beauty of the expansive lake and its mirrored surface reflecting the mountain peaks that frame it. Explore rugged trails or embark on a kayaking adventure across the calm waters to discover hidden coves. For those seeking solace from the hustle and bustle of everyday life, Lake Pedder offers the perfect retreat for the intrepid roadtripper.

To explore vans available to hire now, head to www.camplify.com.au

Sugina - JNR

PARIS-BOUND BARBIE

Paris-bound Matilda Mary Fowler is being celebrated by Barbie with a one-of-a-kind Barbie doll in her likeness, as Barbie continues the brand’s 65th anniversary celebrations.

Alongside Fowler, Barbie is honouring eight other athletes from around the world including game changing tennis player Venus Williams (US), the first woman in tennis to earn equal prize money at Wimbledon, and Christine Sinclair (Canada), soccer’s greatest international scorer.

At just 21 years old, Mary Fowler is a key player for the Australian national and Manchester City football teams. She was selected for the FIFA World Cup in 2019 - the team’s youngest

player - at just 16 years old. Since then, she has been to two FIFA World Cups, the 2020 Tokyo Games and is currently preparing for Paris 2024.

“When I saw myself as Barbie for the first time, it was crazy; I was honestly just a bit speechless. I never would have thought that I'd have a Barbie that looks just like me. There are so many other incredible women that have been Barbie dolls, and I just never would have thought that I would be up there with them. I’m just super grateful and honoured to be part of this.”

Mary Fowler worked closely with Barbie to create her one-of-a-kind doll, paying particular attention to the Barbie doll’s hair, her boots and, of course, her gloves.

“I wanted to have my Barbie doll replicate when I feel my most confident self, and that for me is when I’m on the pitch playing football. During the design process, it was really cool working with the team to ensure my look was brought to life in my Barbie. Being a positive influence, and seeing young girls recreate my look has been so special, and to finally hold

my doll and see her wear my bubble braid, my gloves and even my boots, made my Barbie doll unique and connected to me.”

Barbie and Mary Fowler recognise the profound impact sports can have in igniting the confidence of young girls, and are committed to empowering girls to continue to pursue their interest in sports and their belief in their limitless potential.

The NINE TRAILBLAZING WOMEN ATHLETES honoured by Barbie with one-of-a-kind role model dolls made in their likeness are:

Mary Fowler (Australia): Football Player

Venus Williams (United States): Tennis Player

One of the most-decorated Olympic athletes, with four gold medals, and the first woman in tennis to earn equal prize money at Wimbledon, Venus Williams has courageously persevered through countless obstacles to inspire social change within tennis and the sports industry at large.

Christine Sinclair (Canada): Soccer Player

As soccer’s greatest international scorer with 190 goals to her name, Christine Sinclair has solidified her status as the most successful soccer player from Canada [of all time].

Estelle Mossely (France): Boxer

Crowned Olympic champion in 2016 and has won numerous professional and world amateur boxing titles.

Alexa Moreno (Mexico): Gymnast

As Mexico’s first woman world medalist in gymnastics, Alexa Moreno is recognized by Forbes Mexico as one of the 100 most powerful women in Mexico.

Rebecca Andrade (Brazil): Gymnast

Olympic gold and silver medalist, Rebeca Andrade is regarded as one of the best gymnasts of all time. The Brazilian girl is a two-time World Championship champion and

has won more than ten medals in World Cups.

Susan Rodriguez (Spain): Paratriathlon Athlete

Born with albinism, Susan Rodriguez began running at age 10 and has since become a barrier-breaking paratriathlon athlete. She has not only set records in her sport, but she doubled as a young doctor on the frontlines amid the pandemic, earning her the cover of TIME magazine in 2021.

Federica Pellegrini (Italy): Swimmer

Federica Pellegrini is a former swimmer and an Olympic gold medalist; she has been the first woman to break the 4:00 barrier in the 400mm freestyle. Right after her last competitions in 2020, she got an important international recognition: election to the IOC Athletes Commission.

Ewa Swoboda (Poland): Track and Field Sprinter

Top ranked European sprinter Ewa Swoboda’s determination, talent, and fearless nature have served as a source of inspiration for young girls across the globe. She is a three-time European Indoor Championship medalist, as well as a World Indoor Championship medalist, holding the world lead of 7.01 seconds in the 60-metre race.

By recognising athletes who have broken barriers for women in sports, Barbie hopes to help amplify the voices of women in sports, and commemorate their accomplishments on and off the field.

Asked about the advice she has for girls aspiring to be athletes, Mary Fowler says: “The advice I like to give to aspiring athletes is to not be afraid of making mistakes. I think it's a very normal reaction when you make a mistake to feel embarrassed, and you feel like everyone's watching you and everyone thinks 'Oh, you're so bad,' but, like, literally five seconds later no-one was thinking about it so it's just about being patient, and persistent with whatever it is that you're trying, and knowing that the only way you're going to get better at it is if you keep trying.”

The annual Great Dunny Hunt is on, where you can help us update details on the public toilets around Australia. You can transform the map that many people with incontinence rely on.

Those updating details on the map by June 16 can also be in the running to win one of three $500 vouchers just by filling out a short survey! www.continence.org.au/great-dunny-hunt

BEST FIRST JOBS FOR TEENS

Introducing teenagers to the workforce can be a transformative experience with many great benefits. Beyond the obvious financial gain, part-time employment offers teenagers invaluable opportunities for personal growth, skill development, and the cultivation of a strong work ethic. From learning responsibility and time management to gaining practical skills and building confidence, a job can serve as a crucial stepping stone toward independence and success in adulthood.

Early work experiences can help teens and young adults explore their interests, discover potential career paths, and develop crucial networking connections. In essence, getting a job as a teenager isn't just about earning money—it's about investing in one's future and laying the groundwork for a fulfilling and prosperous life ahead.

The best jobs to strive for are those that offer transferable skills that they take with them to their next job and can be instrumental in helping them land their next job.

There are traditional options, such as working in a call centre or IT help desk, where they learn how to engage with people remotely and gain valuable IT systems and process skills or working as a receptionist for a small business or the local gym, where they gain customer service and communication skills from interacting with people from all walks of life.

Additionally, retail sales and waitressing, where they acquire skills in customer service, how to deal with demanding customers, relationship management skills and teamwork.

There are also fantastic opportunities to go beyond traditional first-job avenues and explore options, such as:

· Internships: Whether in fields such as marketing, finance, law or engineering, internships offer exposure to real-life situations and help bridge the gap between learning and practical application.

· Freelancing Jobs: It could be in graphic design, writing, programming, or social media management. Freelancing allows them to take on projects that align with their strengths and interests while building a portfolio of experience.

· Community Service or Volunteering: Working with local charities, environmental organisations, or community events demonstrates a commitment to social responsibility and community engagement while gaining new skills.

· Entrepreneurial Ventures: It might be starting a small online business or creating a service; the experience of managing and promoting their venture teaches valuable entrepreneurial skills.

Benefits beyond the paycheck

Apart from the obvious benefit of earning cash, a person's first entry-level job can offer life-long skills, including responsibility, time management, money management and relationship skills.

It can be an excellent way for the school leaver to gain first-hand knowledge of their preferred industry or profession and an opportunity to determine if it's the right environment or role for them.

They are also building a network of contacts with managers and colleagues, which might become a valuable asset as they progress through their careers.

It's also an opportunity to gain references and referees, which they can use in the future when applying for other roles.

Turn it into something more

If the first job is part-time, there may be an opportunity to turn it into something more substantial and longer-term. So if you want your part-time or casual role to be the stepping stone to full-time work (or something else), consider a few elements.

· Go beyond expectations: Take the job seriously and strive to deliver more than what people expect of you. When you are a great contributor, your employer will rely on you and be keener to keep you on.

· Be easy to work with: When you meet your employer's needs, work well with your colleagues and make yourself a valued team member, it's easier to negotiate what you want and to be called back.

· Get feedback: Check in with your boss on your performance and where you can improve while working at the organisation. Then, demonstrate you listen and respond to that feedback.

· Make the ask: The saying – 'Don't Ask. Don't Get' – often rings true. If you are keen to work full-time, give your boss plenty of notice so they have time to consider and plan. Highlight how you have the skills, experience and attitude the organisation needs.

· Keep in touch: The organisation may have a full-time job after a period of time, so schedule time in your diary to keep in touch.

A new year is a great time to elevate your skills and set yourself up for the career you want. So what are you waiting for?

By Michelle Gibbings. Michelle is a workplace expert and the award-winning author of three books, including her latest 'Bad Boss: What to do if you work for one, manage one or are one'.

PLAN A HIT PARTY IN THE PARK

Weather permitting, a party in the park can be huge fun no matter what time of year! Fresh air, no limits on numbers, a theme of your choosing and plenty of space to burn off the sugar highs. Park parties are also, more often than not, a really cost effective way to celebrate! Here are Mama’s top tips for making your celebration a real walk in the park!

Most councils are more than happy for birthday parties to take place without prior notice, however, if you’re going all out and hiring a petting zoo or a jumping castle, you may have to organise a permit! Be prepared to pay for reserving the space.

Choose your venue!

When choosing your position in the park, bear in mind where you’re going to place yourselves. Do you want to be closest to the playground, or nearest the tables & the toilets? Top tip: Being closer to the bathroom may seem trivial, but if you’re a big walk to the nearest toilet, with 25 children under the age of 5, it could be a pain!

Choose your time carefully

Time will be important for food planning and if any of the children play sports on the weekend. Will your guests be expecting a meal or just cakes and snacks? Is it just after brekkie or nearing the end of the day? Two hours party time is often more than enough to satisfy even the most serious party animals so try not to go over that.

Top tip: If it’s later in the day, limiting sugar is a must! No parent will thank you for a sugar fuelled child at 6pm.

Having your kids party at a park releases you from having to decorate too much, you can simply let nature do the talking! However, if you’re keen to work your magic, make sure the balloons, banners and of course candles (and lighter) are all in one box, with all the fixings you need. Sticky tape, string & ribbon are essentials! We love the party decor at Lombard.

Top tip: Remember to wrap your cake cutting knife in a cloth to make sure no one hurts themselves.

If your playground has a BBQ you may want to cook whilst you’re there. However, there’s something nice about preparing food beforehand so you can lay it out and enjoy the party. Try to be mindful of waste. Instead of offering individual packets of everything, offer food that can be hand held with minimal rubbish. Also encourage all the guests to bring their own drink bottle with them to avoid dozens of plastic cups being mislaid!

Top tip: Fruit kebabs, sandwiches, sausage rolls & hot dogs are perfect for a birthday party at the park without the excess rubbish.

If there’s a large grassy area at your park you’ll find it super handy to have some games on hand to make the most of the space. Pack a big tub full of fun games to entertain the kids! Soccer balls, frisbees and a cricket set are a good start! Equally fun, if there’s space, is to ask all guests to bring their scooters or bikes!

Top tip: There are heaps of fun outdoor games at Kmart that can be used well after the party finishes.

It doesn’t matter how much planning you do, sometimes mother nature strikes unexpectedly! Being prepared for a change in the weather is a good idea as is having a small first aid kit to hand just in case of any cuts or grazes. Pack a few umbrellas, a couple of towels if benches need drying, and extra sticky tape for tablecloths and decorations if the wind picks up!

Top Tip: It’s a good idea to have a backup plan in place as really heavy rain is a party pooper!

Before you party, make a promise to yourself that whatever you take to the park, you’ll take home! Try not to rely on the bins provided. There’s the potential that the park bins could be full when you get there, and there’s nothing worse than trying to cram your rubbish into an already full bin at the end of the day!

Top tip: Pack a few rubbish bags, kitchen paper and something to clean down the tables with before you leave.

CYCLE THE CITY

Sydneysiders in the saddle as bike riders’ soar

Record numbers of Sydneysiders are choosing to travel into the city on two wheels, with recorded bike trips in some locations up to six times higher than in 2010.

Sydney Lord Mayor Clover Moore attributed the increase to the expansion of cycling infrastructure throughout the city.

“Since 2007 we have delivered 25 kilometres of safe, separated cycleways including pop-ups, 60 kilometres of shared paths and 40 kilometres of other cycling infrastructure."

In the past year, we’ve opened new separated cycleways on more than 15 streets including at Waterloo, Erskineville, and Green Square.

Over the next year we’ll be adding to this network with the highly anticipated Oxford Street cycleway and the extension of existing cycleways on Castlereagh and Liverpool streets, among others.

The City’s busiest intersections in 2022/23 were:

• Oxford Street/Flinders Street/Bourke Street – 2,701 trips per day during peak hours

• Oxford Street/Lang Road/Moore Park Road/Queen Street – 2,378 trips per day during peak hours

• Pyrmont Bridge Road/Murray Street/ Pyrmont Bridge – 2,057 trips per day during peak hours

• King Street/Kent Street – 2,037 trips per day during peak hours

Trips by bike across the local area were up 18% at peak hours compared to last year.

“People really embraced cycling as a means of active transport during Covid, when we added to our network with pop-up cycleways to help people get around the city during the pandemic."

We’ve made some of these cycleways permanent because they proved so popular. As workers and visitors returned to the city post-pandemic, even more these remarkable figures show many of them continue to ride in and out of the city while others have joined the two-wheel revolution.

Several intersections showed a huge increase in bike path use since counts started in 2010:

• Campbell and Euston roads intersection, up by 609%

• Kent and Druitt streets intersection, up by 602%

• Castlereagh and Goulburn streets intersection, up by 449%

• Wellington and George streets intersection up, by 435%

• Liverpool and George streets intersection, up by 427%

The permanent 24-hour counters on some of our cycleways show similar increases for total daily trips. For example, Bourke Street cycleway in Surry Hills has a daily average of 1,616 bike trips this year, up 41% on last year and higher than all previous years. Castlereagh Street cycleway has a daily average of 862 bike trips this year, up 47% on last year.

“It really is fantastic to see so many of our residents and workers using active transport to commute and travel across our city."

The 2022-23 budget set aside over $69 million for bicycle related works over the next four years, spending on average $17.35 million per year on cycle infrastructure.

The network has even gained international attention with Denmark’s Crown Princess Mary requesting a tour of the cycleways on a recent trip to Sydney.

“We were delighted to welcome the Crown Princess to our city and show the ‘Copenhagenisation’ of Sydney. The Princess enjoyed a safe ride with City staff from Hyde Park to Circular Quay.”

For those interested in making the switch to bike-riding, the City offers confidencebuilding cycling in the city courses, and bike care and maintenance classes at the Sydney Park Cycling Centre.

View more details more about cycling in Sydney's city.

Download or order a free copy and discover the network of low traffic streets, cycleways and shared paths.

HEY SLEEPY HEAD

7 essential sleep tips for new parents

Being a new parent is a rewarding experience, however, sleep deprivation is often an unfortunate side effect of this. While many people may not see sleep deprivation as something to worry about, it can have a detrimental effect on your overall health and cognitive function. With that in mind, we have compiled seven tips on how to get a better night’s sleep to benefit both you and your baby.

To help new parents Emma Merritt, Sleep Science Manager for leading sleep brand Emma, shares her expert tips:

1. Take turns

By working together with your partner in taking turns to care for your baby during the night, you can give yourself some time to catch up on much needed sleep. One of you could take care of the baby while the other sleeps before swapping over and alternating, which can ensure that both you and your partner are able to get a good night's sleep without distractions or having to worry about taking care of your child.

2. Adjust your baby’s sleep pattern

Establishing a routine with your baby’s sleeping patterns can help them to adjust to waking up at a specific time. It’s important to be strict with this, as sleeping too much during the day can cause their nighttime sleep to be interrupted, and therefore yours as well. If you feel as though your baby has had adequate sleep, you should wake them up to avoid them oversleeping or ruining their night sleep. This can also help you to get a better sleep too.

3. Sleep when your baby sleeps

Sleeping at the same time as your baby allows for you to get a more restful sleep, as you know your baby won’t need anything from you at that current moment. You can leave all your tasks behind for the moment and just concentrate on catching up on all important sleep.

4. Practise yoga or meditation

Yoga and meditation are both great at inducing relaxation and sleepiness, so if you find yourself struggling to fall asleep, try one of these practices to relax your body and help you to drift off. They are both also great for mindfulness and improving mental health, as well as promoting the release of endorphins.

Meditation can help to reduce stress and keep calm, which can also affect your baby. If they sense you are stressed or tired, they can feel negative effects like disturbed sleep. Maintaining a meditation and yoga routine can benefit you and your baby in the long run and help you both to sleep better.

5. Prioritise yourself

If you’re a single mum, or you feel overwhelmed, asking family members and friends to take care of your baby while you nap or to help with feeding can be useful (where possible of course, I acknowledge not everyone is able to do this). This will help you let go of any stress or worry and just allow you to take care of and prioritise yourself in the meantime. Catching up on sleep means you’ll feel more energised and able to take care of your baby more efficiently than when you’re sleep deprived.

6. Establish a strict routine

Having a routine that works for you can help you to get into a rhythm and make you feel more in control. Having a newborn can throw routines off a little, but sticking with it can eventually be effective and get rid of any disarray in your life. Putting your baby down for a nap at the same time everyday and napping during those times, as well as setting alternating shifts for the same time everyday can help to regulate your sleep pattern and daily routine.

7. Maintain your sleep health

It’s important to do everything you can to regulate and improve your sleep-wake cycle and sleep quality. This can involve cutting your caffeine intake, as well as your screen time considerably before sleeping.

Opting for a book instead of checking Instagram before you sleep can help your sleep quality considerably. Be prepared to be woken up early by your baby, though, and plan to have the lights off and your eyes closed with enough time to catch a good few hours of sleep.

Adults and children have different sleeping patterns and needs, however certain sleep remedies usually work for everyone. There are many things that can benefit both your and your baby’s sleep, for example singing your baby to sleep can not only have a calming effect on your baby, but also on you too. You may also want to purchase tools or sleep products like white noise machines, which can also help to calm your baby and yourself.

Lastly, if you are looking to purchase some new items that may help your sleeping quality, or are looking for a gift for sleep deprived parents take a look at our range that includes mattresses and pillows, to sleeping accessories. www.emma-sleep.com.au

KEEP FRESH FOOD LONGER... Clever ways to reduce food waste

According to OzHarvest, one-third of all food produced is lost or wasted and up to 10% of global greenhouse gases come from food that is produced but not eaten. That’s worse than the total emissions from flying (1.9%), plastic production (3.8%) and oil extraction (3.8%).

In Australia, 7.6 million tons of food is wasted each year, costing the economy $36.6 Billion pa.

Small changes in our own homes can make a big difference. That’s why Howards Storage World actively seeks out innovative products to keep food fresh longer, reduce food waste, and save you money.

Here are our Top 5 Food Savers Keep Fresh Cartridges

Keep your fruit and vegetables fresh for up to 6 weeks longer with Keep Fresh. Your produce will retain its vital nutrients longer; simply place the Keep Fresh Cartridge in your refrigerator to prolong the life of your fruit and veggies, educe wastage, and save money. Refills are also available.

Howard’s Expert Tip – The way you store your perishables is important. Fruits and vegetables produce ethylene gas that causes produce to ripen faster and decay. Keep Fresh absorbs this gas to slow the ripening process.

Grand Fusion Fruit Fresh Crisper Drawer Liner

Food at the bottom of the fridge can often be forgotten. If you want to prolong the life of your perishables, the simple but effective Grand Fusion Fruit Fresh Crisper Drawer Liner is a kitchen game changer. Designed to absorb ethylene gas, these handy sheets are made from a Zeolite infused material to prevent fruit and vegetables from ripening too quickly. The drawer liner fits in a standard fridge drawer and has raised bumps to elevate fresh produce and promote airflow.

Howard’s Expert Tip – To prepare the liner, put it into direct sunlight before use to charge up its absorption properties. Then to recharge, wash with soap and water and let dry in the sun. It’s then ready for reuse.

Good Things AvoClam

Avocados are super healthy and delicious but tend to go to waste if they are not stored well. The Good Things AvoClam allows you to easily and efficiently store avocado halves.

A creative alternative to plastic wrap, this airtight storage for half an avocado is complete with a hinged lid and 3 clip locks; and works to keep your fresh-cut avocado fresh longer!

Howard’s Expert Tip – Use lemon juice to stop cut avocados from going brown by slowing the oxidisation process.

Cuisena Fresh Keeper Silicone

Stretch Pods

These nifty stretch pods for limes and lemons have expandable silicone covers, easy twist open function ideal for storing leftover lemon quarters or halves. Fresh Keeper Silicone Pods help to eliminate food wastage and can be washed in the dishwasher.

Howard’s Expert Tip – Citrus can be frozen in wedges, slices, zest, juice, or whole. This is handy when you have an abundance and can save on wastage.

OXO GreenSaver Produce Keeper Range

Oxo has developed this range to be a complete system, that tackles all aspects of fresh food management. Firstly, OXO GreenSaver Produce Keeper containers have a built-in replaceable carbon filter that efficiently absorbs ethylene gas. Plus, an adjustable air vent and ventilated basket are designed to control humidity and promote airflow. Lastly, a built-in date dial keeps you in control of timelines. The full range also includes herb keepers, crisper inserts, and carbon refills.

Howard’s Expert Tip – Fresh herbs last longer with humidity. So don’t completely dry after washing. However, salad greens like lettuce and baby spinach last longer when dry.

Feeling inspired? Now is the right time to focus on reducing food waste, saving money, and being kinder on the planet. Howards Storage World has lots of clever ways to help you extend the life of what's in your fridge. Your Organised Home Starts Here.

Howards Storage World is an innovative specialty retailer of quality storage and organisation products. With solutions for every room in the home including organised kitchen, bathroom, laundry, bedroom, office, living room, garage, kids’ room, and cellar. With stores Australia wide, Howard’s is committed to helping customers save time and space, plus reduce waste.

THE PERFECT PARTY

No matter what type of party your child wants, we’ve got you covered! Check out these great ideas for different styles of fun around Sydney!

Mini Golf Magic:Holey Moley

Little Jumpers:BOUNCEinc

Homebush & Cromer www.bounceinc.com.au

Mama loves a BOUNCE party so we are super thrilled that BOUCE is finally coming to Sydney. BOUNCEinc is the perfect choice for those kids who love to fly high! Junior Parties are specially modified it for Junior Jumpers, a Classic Party focuses on awesome games where everyone can get involved, and for kids over 8 the Freestyle Parties take it next level with adventure challenge games and team activities. Keep an eye out on their socials for an opening date around August.

Alexandria, Castle Towers, Charlestown, Chatswood, Darlinghurst, Newtown, North Strathfield, Penrith www.holeymoley.com.au

Looking for a kids birthday par-tee idea that will kick putt? Throw your caddy kid the best par-tee ever at Holey Moley. With mini golf, and par-tee food and drinks, we know the kids will be loving this one. Holey Moley turns traditional putt putt into a multi-sensory labyrinth of unique holes inspired by everything from your every day to the fun of your childhood faves.

Animal Lovers:Aussie Wildlife Displays

In your own home aussiewildlifedisplays.com.au

Whether your child wants to hold a snake, cuddle a crocodile or pat a possum, Aussie Wildlife Displays will be sure to give them an unforgettable birthday experience. Parties include a variety of reptiles, marsupials, frogs, birds and can easily be performed indoors or outdoors to inspire, intrigue and educate not only children but parents and adults as well!

The Best Bowling:Strike

Speed Demons:Hyper

Karting

The Entertainment Quarter Moore Park hyperkarting.com.au

Time to go racing in these awesome German electric karts. Junior groups can tailor make their experiences by picking and choosing what races they want and when they want them. Book out an entire race track for 14 kids, just make sure they are all over 140cm.

Alexandria, Castle Towers, Charlestown, Chatswood, Darling Harbour, Entertainment Quarter, Macquarie www.strikebowling.com.au

Strike offer a variety of party packages to suit every budget, from basic packages that include bowling and pizza, to deluxe packages that include pizza, soft drinks, and a variety of different activities. And with heaps of party add-ons, like our famous birthday cake, party favoors, and extra games, you can make your child's party truly unforgettable. Book online for up to 20 kids!

Pamper perfection:We Came Here to Party

wecameheretoparty.com.au

For kids who love to be pampered, guest will enjoy a pamper party space complete with cushions for the perfect spa party experience at home. Each child gets a robe, a mini mani and pedicure complete with glitter polish! Your party host will play a variety of games with the transformed make over treasures and ensure that they are having the time of their life. Prizes for the games are included and everybody gets a prize.

Thrill Seekers:Oz Jet Boating

Circular Quay.

www.ozjetboating.com.au

For a seriously fun and memorable party that’s sure to be a great topic of conversation in the playground on Monday, this turbo-charged, thrill-seeking adventure will take your child and their friends on a hot-lap of Sydney’s famous Circular Quay, zooming past some of the most stunning sights Sydney has to offer including the Sydney Opera House, Taronga Zoo and the iconic Sydney Harbour Bridge! This will be an experience they’ll never ever forget.

Circus fun:Archie Brothers Cirque Electriq

Alexandria and Penrith www.archiebrothers.com.au

We've been to a few parties here and they are always super fun. It's dazzling, it's delightful, it's a spectacle for all ages! Run the kids ragged around the arcade and activities –dodgems, bowling and more! Their kaleidoscopic circus of arcade and ticket games and cocktails (for the adults of course) give old fun a new life! For parties they'll package up a bunch of activities, food and drinks. All the fun, none of the fuss.

Science nuts:Fizzics Education

Blacktown. fizzicseducation.com.au

Fizzics Education’s science parties have been designed by experienced science teachers and communicators to make sure that the balance is right; cool experiments that kids don’t normally see at school and all the fun stuff that you would see at a science toy store! Space loving party goers will get to launch several types of rockets and hold a searing hot (yet safe) space shuttle tile, look through telescopes, ride the giant gyroscope and much, much more… Parties also include access to free science experiments emailed EVERY month!

Perfect play:Monkey Mania

High Flyers:iFLY Australia

Penrith. iflyworld.com.au

A kids party at iFLY can be shared by anyone aged 3 - 17 years old whatever the weather. With all the gear ready to go, your group will get one on one instruction before their skydiving flights! You can make your child’s party experience extra special by booking the flight session exclusively for your group and enjoy all the thrills of indoor skydiving solely with your friends and family.

Penrith, Bankstown, Gosford, Campbelltown, Ryde, Prestons & Blacktown. monkeymania.com.au

Who doesn't love a playcentre party? Monkey Mania’s indoor playground is the perfect place to host a kid’s birthday party, with plenty of packages for parents to choose among. All the packages include 1 hour in the party area, a party host, invitations, unlimited play, balloons, return entry for the birthday child and more.

MAMA CAN COOK

Berry yummy gummies

AGE 6 months +

SERVES: 20 gummies

PREP: 5 minutes

COOL: 3 hours

Ingredients:

1 cup berries (fresh or frozen)

1½ tablespoons chia seeds

½ cup boiling water

2½ tablespoons gelatin

120 ml (4 fl oz) cold water

These homemade gummies are a fantastic addition to your little one’s diet. The chia seeds have omega-3s and fibre, the berries provide an antioxidant boost and let’s not forget about the gelatin! Derived from collagen,

gelatin is a superfood for gut health and immune function. Your little one will love these gummies and you can feel confident knowing they’re a tasty snack that also nourishes their growing body.

Method:

Stir the berries, chia seeds and boiling water together in a small saucepan over a medium heat. After a few minutes, turn the heat down to low and cook for another 5 minutes until the chia seeds swell. Mash well with a fork then take the saucepan off the heat.

In a small bowl, add the gelatin powder and cold water and stir for 30 seconds or until the gelatin ‘blooms’.

Add the gelatin to the saucepan, stirring for another minute until well combined and the gelatin has completely melted. Carefully pour the mixture into your moulds of choice. We like using fun-shaped moulds or you can use a silicone loaf tin or a shallow dish and slice into squares once the gummies have set. Place in the fridge for at least 3 hours. Store in the fridge for up to 7 days in an airtight container.

SWAPSIES

Feta is a high-sodium cheese so you may want to swap it for cottage cheese for babies under 12 months.

Try dried oregano instead of dill.

Most veggies will work here: we also like using capsicum (bell pepper) or spinach.

Egg poppers

AGE 7 months +

SERVES: Makes 6 muffins or 12 mini bites

PREP: 10 minutes

COOK: 30 minutes

Ingredients:

½ cup cherry tomatoes, quartered

½ cup frozen peas

¼ cup feta

2 garlic cloves, minced

2 teaspoons dried dill

4 eggs

Method:

These delectable bites are not only simple to whip up but are a very convenient snack to take on-the-go when

you’re rushing out of the house. Packed with choline, a nutrient essential for brain development and loaded with a variety of veggies, they provide a wholesome dose of vitamins and minerals. The feta and dill combo adds a punch of flavour in each bite. These taste so yummy straight out of the oven, even the little food critics will love them!

Preheat the oven to 180ºC. Mix together the cherry tomatoes, peas, feta, garlic and dill in a large mixing bowl, making sure to squash the peas if your little one is under 12 months.

Spoon the mixture evenly into a greased 6-hole muffin tin or 12-hole mini muffin tin.

In a separate bowl, crack in the eggs and whisk until well combined.

Pour the eggs evenly on top of the mixture.

Bake for 20–30 minutes or until the poppers are cooked through.

Leave to cool for 10 minutes before serving.

Store in the fridge for up to 3 days in an airtight container or in the freezer for up to 3 months.

Bable birthday cake

AGE: 12 months +

SERVES: Up to 16 slices

PREP: 20 minutes

COOK: 20 minutes

CAKE (MAKES TWO LAYERS):

This is an edited extract from Baby Food Bible byJulia Tellidis and Lauren Skora, published by Hardie Grant Books. Available in stores nationally. Photography by Julia Tellidis and Lauren Skora.

TOPPINGS:

1/4 cup walnuts, finely chopped

George’s Wonton Ravioli

450 g carrots, peeled

4 eggs

3/4 cup melted coconut oil

1/2 cup maple syrup

1 teaspoon vanilla extract

1/2 cup coconut sugar

1½ cups spelt flour

2 cups almond meal

2 teaspoons baking powder

1 teaspoon bicarb of soda

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon ground ginger

ICING: 500 g cream cheese, at room temperature

1/2 cup Greek yoghurt

1/4 cup maple syrup

2 tspn vanilla extract

2 tspn grated lemon zest

1 teaspoon grated lemon zest Method: Preheat the oven to 180ºC. Line the bottom and sides of two 23 cm round cake tins with baking paper. (If you only have one cake tin, cook the cakes one at a time.)

Grate the carrots then squeeze out as much excess liquid as you can with your hands or into a tea towel (dish towel).

In a large mixing bowl, whisk the eggs then add the melted coconut oil, maple syrup and vanilla and mix until well combined.

Mix in the grated carrot. In a separate bowl mix up all the dry ingredients. Fold the dry ingredients through the wet ingredients until combined.

Divide the cake batter equally between the two prepared cake tins. Place both cakes in the oven and bake for 20 minutes or until the tops have browned. The cakes are cooked when a knife inserted in the middle of the cakes comes out clean. Let the cakes cool for 10 minutes in the tins before carefully transferring them to a wire rack and letting them cool completely.

Mix all your icing ingredients together in a large mixing bowl until all the bubbles and lumps are gone.

Pour half the icing on top of one cake and use a butter knife or spatula to spread evenly to the edge of the cake.

Place the second cake on top of the first cake. Ice the top, leaving a bit of a gap uniced around the edges.

COUPLES THAT COOK TOGETHER, STAY TOGETHER!

Successful couples do things together, even when those things aren't that great. Cooking is a classic example!

According to Elizabeth Jane, relationship longevity requires hard work and a commitment to do things together, even when those things may not always work out. The key is to make the effort. Cooking is a classic example.

Jane experienced a sudden and traumatic divorce after 25 years of marriage and during her difficult and life changing journey of rebuilding her life and finding her new path, she journaled the process translating her insights and learnings into a highly soughtafter self-help book.

Jane now speaks all over the world and shares her insights and tools on how to survive and overcome difficult and challenging life experiences as well as how to find joy, and in the process, rediscover yourself.

"I have spoken with many people over the last few years and one theme has emerged that is really interesting. Couples that cook together, stay together - even if the meals aren't that great at times. The key is to cook together and enjoy the experience.

Jane shares with us the benefits of cooking together...

Quality time together

"Cooking together provides an opportunity to spend quality time with each other away from devices. It allows couples to engage in a shared activity, which can strengthen their bond and create lasting memories," Jane said.

Teamwork and collaboration

Preparing a meal requires coordination, communication and cooperation. This fosters teamwork and helps couples develop a sense of partnership, which is essential for a healthy relationshi.

Open communication

Cooking together necessitates talking about plans, recipes and preferences, which can improve overall communication skills. Discussing and resolving issues in the kitchen can translate into better communication in other areas of the relationship.

Mutual appreciation

When couples cook for each other, it shows care and effort. This act of service can make each partner feel valued and appreciated, enhancing their emotional connection.

Reduced stress

Sharing the responsibility of meal preparation can alleviate the stress associated with cooking and household chores. It can also turn what might be seen as a mundane task into an enjoyable and bonding experience.

Creating traditions

Cooking together can lead to the creation of special traditions and rituals. These shared experiences contribute to a sense of unity and continuity in the relationship.

Tuesday nights can become pasta night, Thursday night can be Thai. You can create some fun regular experiences for each other that become domestic date nights!

Learning, growth and fun

Cooking can be a learning experience and doing it together allows couples to grow and discover new things about each other and themselves. This shared growth can bring them closer.

You can also have a lot of fun together, working through things that turn out to be delicious and not so fabulous. It also allows for experimentation and risk taking in a safe and relaxed environment.

Healthy lifestyle

Couples who cook at home often eat healthier, which can lead to improved physical well-being. A healthier lifestyle can positively impact mood, energy levels and overall relationship satisfaction.

Sensory experience

Cooking and eating together engages multiple senses, creating a rich and enjoyable, mindful experience. The smells, tastes and visual appeal of food can enhance the pleasure of being together. There is nothing like enjoying the fruits of your hard work together!

Expression of love

Cooking for someone is a tangible way to express love and affection. It's an act of nurturing and providing, which can strengthen emotional bonds.

Conflict resolution

The kitchen can serve as a low-stakes environment to practise problem-solving and conflict resolution skills. If disagreements arise while cooking, couples can learn to navigate them calmly and cooperatively. It is a great way to learn how to resolve differences while having some fun.

Celebrating together

Successfully preparing a meal together gives couples a sense of accomplishment and something to celebrate. These small victories can boost relationship satisfaction.

Celebrating wins together is important. Cooking together and cooking for each other provides the scope to do this.

The act of cooking for and with each other can enhance various aspects of a relationship, from communication and teamwork to appreciation and shared joy. It transforms a routine task into a meaningful and bonding activity.

Open and authentic communication in a fun, playful environment, where both partners needs are respected, allows relationships to strengthen and flourish.

Elizabeth Jane is an Australian artist, author and public speaker. Jane's debut book, 'Free and First—Unlocking Your Ultimate Life', was written as part of her healing process following her divorce, which ended a 25-year marriage.

NEW ON THE SHELF kids

Worms Are Our Friends by Toni D'Alia

Worms Are Our Friends invites preschool readers into a stunning garden to admire the hard work of one tiny worm, and to marvel at the essential role it plays in nature.

Each book in the bestselling 'Our Friends in the Garden' series teaches preschoolers about different creatures found in our gardens, and introduces them to the way insects and bugs contribute to our ecosystem.

Published by Hardie Grant Children's Publishing. RRP $24.99

Wild About Dads by Philip Bunting

Philip Bunting celebrates fathers with this laugh-out-loud book that combines his signature humour and glorious illustrations with fascinating facts about the what fatherhood looks like across the animal kingdom. Good dads come in many different shapes and species. Get ready to learn a fatherly trick (or ten) from a whole lot of dads, great and small.

Published by Hardie Grant Children's Publishing. RRP $19.99.

Big Gorilla: A Book of Opposites by Anthony Browne

What's the opposite of old? Young! What's the opposite of sad? Happy! But what's the opposite of opposite...? Featuring a range of exquisite primates, from gorillas to chimpanzees, white-faced capuchins to orangutans, Anthony Browne has created a wonderfully unique first book of opposites, with his striking palette and quirky flair for facial expressions sure to charm readers of all ages.

Published by Walker Books. RRP $27.99.

How to Measure the Ocean by Inda Ahmad Zahri

How to Measure the Ocean is a poetic invitation to explore the shallows and depths of the ocean, sparking curiosity and wonder while introducing early maths concepts along the way.

Using simple language, Ahmad Zahri skillfully links the boundless ocean with the infinite value of numbers ... The illustrations open with energetic scenes of the vibrant ocean waves, bright colours highlight sea life and coral, and a map and diagram of the water cycle support understanding.’ Books+Publishing

Published by A & U Children. RRP $24.99.

Maria Petranelli is Prepared for Anything (Except This) by

Elisa Chenoweth

Maria Petranelli will do anything to get away from her overbearing ItalianAustralian family. She’s over their constant heckling about getting a boyfriend, their unspoken belief that she’s not normal, and their loudly spoken belief that she’s incapable of doing, well, anything. So when her family declares she ‘couldn’t handle living in Italy’, Maria immediately signs up to go there on student exchange. What could possibly go wrong? Well, everything … Published by Hardie Grant Children's Publishing. RRP $21.99.

The Family Fortuna by Lindsay Eagar

Beaked. Feathered. Monstrous. Avita was born to be a star. Her tent sells out nightly, and every performance incites bloodcurdling screams. But when a handsome young artist arrives to create posters of the performers, she’s appalled by his rendering of Bird Girl. Is that all he sees? A hideous monster? Determined to be more, Avita devises a plan to snatch freedom out from under the greased moustache of her charismatic father. But will their fragile circus family survive the show she has in mind?

Published by Walker Books. Age 14+. RRP $22.99.

Protectors: Wylah the Koorie Warrior 3 by Jordan Gould and Richard Pritchard

Wylah is finally the Koorie Warrior, but her troubles are far from over! Her family and people are still prisoners of the cruel Dragon Army, and animals and children are disappearing. Faced with new responsibilities and a dangerous new adversary, can Wylah rise to the challenge and become the leader and protector her people need?

Published by Walker Books. 14+ RRP $19.99.

Forbidden Journal of Rufus Rumble #1 by Nick Long

Diary of A Wimpy Kid and The Brilliant World of Tom Gates meets Guardians of the Galaxy in this laugh-a-minute new series perfect for reluctant readers or those ready to move on from graphic novels.

Rufus Rumble has a ticket to SPACE. It's going to be the adventure of a lifetime! But Rufus is about to find out that: - the spaceship is held together by duct tape,- there's something SERIOUSLY WRONG with the all-you-caneat pizza buffet, and together the passengers make the Worst Space Crew EVER! There's no going back from here...

Published by Affirm Kids. RRP $17.99

The Little Clothes by Deborah Callaghan

When you are heading towards 40 and people start to notice you a little bit less, what do you do with your new powers of invisibility? The Little Clothes is a humorous exploration of self-discovery, taking control of your narrative, the fight for recognition and the challenge of self-forgiveness.

Published by Penguin. Imprint - Viking RRP $34.99

The Desert Knows Her Name by Lia Hills

Listen deeply now, if you remember how and why. On a hot October afternoon, a girl walks barefoot out of the Wimmera desert, near the small town of Gatyekarr. She finds sanctuary with Beth, a regenerative farmer and collector of seeds, devoted to bringing her family's farm back to life. The arrival of the mysterious 'desert girl' unsettles the community and old tensions erupt. The longer the girl stays silent, the more volatile the town becomes. Who is she and what does her presence mean?

Published by Affirm Press. RRP $34.99.

Surf Like A Woman by Pauline Menczer

In the 80s and 90s, surf culture was toxic, especially towards women. But Pauline Menczer - a dirt-poor, chronically ill, freckle-faced teen from Bondidefied insults and intimidation to ride the waves. The reason: she simply loved to surf. But when Pauline's determination propelled her onto the pro circuit, her battle for acceptance and equality didn't end there. The endemic sexism of the industry meant prize money for women was a pittance, while sponsors ignored her because she was gay and didn't have the beach babe look. Despite these challenges, Pauline became the 1993 World Champion and played a key role in bringing greater equality to the sport.

Published by Affirm Press RRP $34.99.

Sandwich by Catherine Newman

One week in Cape Cod. The perfect family holiday. What could possibly go wrong...? From the author of We All Want Impossible Things, a raucously funny novel with an unexpected punch about being 'sandwiched' between growing children and ageing parents and the power of change.

Discover the joyful summer read from the bestselling author of WE ALL WANT IMPOSSIBLE THINGS, perfect for fans of Marian Keyes and Nora Ephron

Published by Penguin. Imprint - Doubleday. RRP $34.99.

IS DIGITAL PLAY OK?

How social media affects children at different ages – and how to protect them

A report from the UK’s communications regulator Ofcom confirms children are avid social media users.

Some 99% of children aged three to 17 used the internet in 2021. YouTube was the most popular platform, with 89% of children using it. Meanwhile, half of kids used TikTok, a popular site which allows users to watch and share short videos.

Most social media platforms require users to be aged 13 or older. Nonetheless, the report found that a majority of children under 13 had their own profile on at least one social media app or site. One-third of parents of children aged five to seven said their child had a profile, which rose to 60% among children aged eight to 11.

Overcoming these age restrictions is clearly not a difficult task. Children simply supply a fake age when setting up their account. Meanwhile, some children have multiple

accounts on the same platform – one for their friends, and another for their parents.

The report also found that roughly 16% of three and four-year-olds watch videos on TikTok. This could be children being shown videos by a parent or somebody else and does not mean they have their own account. But they are still being exposed to social media content at a very young age.

With these findings in mind, it’s timely to take a look at what we know about how social media use can affect children across different ages.

The good and the bad

Engaging with social media can have both positive and negative effects on people, especially children. My colleagues and I have shown that social media use is important for emotional support, community building and self-expression among adolescents, but that it can negatively impact mental health and wellbeing as well.

In our work at the Cyberpsychology Research Group at Nottingham Trent University, we have talked to young adolescents, their parents and teachers about perceived challenges and online harms from social media use.

We found that the effects range from spending increasing amounts of time online, behaviour change due to anticipated judgement from peers, and sensory overload, to more serious cognitive and emotional consequences such as attention problems, stress and anxiety.

Read more: Protecting children in the metaverse: it’s easy to blame big tech, but we all have a role to play

New research suggests that there appear to be differences across age groups with regards to the effects social media use can have on life satisfaction. In a large UK sample of over 17,000 young people aged ten to 21, researchers found the detrimental effects of high levels of social media use may be especially pronounced at ages 14-15 and 19 for boys, and 11-13 and 19 for girls.

Former Facebook employee Frances Haugen revealed in 2021 that internal Facebook research has repeatedly shown detrimental mental health impacts of Instagram use for young girls.

Separately, we know excessive screen time can be associated with symptoms of stress, anxiety, depression and addiction.

Recommendations from the American Academy of Pediatrics suggest no screen time for children under two, and a maximum of one hour per day for those aged two to five years, focused on high-quality content (for example, content which is educational).

While we don’t know exactly what kind of content young children are watching on social media, it’s unlikely to be high-quality, and could be harmful.

What can we do?

With the recently published online safety bill, the UK government aims to make the UK the safest place in the world to go online. Accordingly, we need to consider the potentially detrimental impacts internet use in general and excessive social media use specifically can have on young people, especially those who are vulnerable.

We need to see increased user protection (such as age verification measures) and harm prevention initiatives (such as school-based education about the benefits and potential harms of social media use).

We also need to see the involvement of community and government organisations in education and awareness campaigns, as well as a focus on increased corporate social responsibility, where the industry takes an active approach in designing products with the best interests of the user in mind.

While we discourage over-pathologising everyday behaviour – for example, we shouldn’t assume everyone who spends a few hours online has a problem with their internet use – problematic behaviour needs to be acknowledged and users need to be supported. This can prevent it leading to negative mental health consequences.

Support for young internet users needs to come from parents, teachers, governments and the social media industry. Parents can be encouraged to start an open dialogue with their children, which will build rapport and allow children to open up about their social media use.

By Daria Kuss, Associate Professor in Psychology and Lead, Cyberpsychology Research Group,

Nottingham Trent University. This article is republished from The Conversation under a Creative Commons license. Read the original article here: https://theconversation.com/how-socialmedia-affects-children-at-different-agesand-how-to-protect-them-180374

dIscover duplo

Celebrating its 55th birthday this year, LEGO® DUPLO is so much more than just a toy!

DUPLO was launched in 1969, 11 years after traditional interlocking LEGO bricks and the same year the first person set foot on the moon! You can decide which was the bigger moment for mankind, although could Apollo 11 be dismantled and rebuilt into a racing car?!

DUPLO products are carefully designed for fun, in the heart and hands of every small child, and are used to inspire and help toddlers unlock their full potential through creative, playful experiences.

A 50th birthday means ‘party time’ and lucky Melbourne kids are getting ALL the fun! The new DUPLO Farm Adventure at LEGOLAND Discovery Centre has recently launched and it’s super-fun! This new soft play zone for toddlers and pre-schoolers has been designed specifically to inspire interactive social play, support development and encourage kids to have fun!

Behind the giant barn doors, children can explore a multi-level farmhouse where they can build with thousands of DUPLO pieces and climb, crawl, slide and swing. And no farm would be complete without animals!

DUPLO Farm Adventure will surprise and delight the smallest of farmers with life-size DUPLO animals. Kids will love climbing on the cow, calf, goat, pig, chicken and hare, which even come to life with animal noises.

The urge to play is nature’s way of helping us make sense of the world. Through play we come to know what it means to belong, to be loved, and feel happiness.

From birth to the age of four, children undergo intense neurological transformation. The most rapid period of learning and development a human being will ever experience takes place in those four years, and by the end, a ‘blueprint’ has been drawn for the adults they will become. That’s why all LEGO DUPLO products are carefully designed to inspire and help toddlers unlock their full potential through creative, playful experiences that will further shape their future.

Did you know the name DUPLO derives from the Latin word ‘duplex’ meaning double?

To take kids’ DUPLO experience to the next level, LEGOLAND Discovery Centre also runs DUPLO Kids Club on weekdays. The interactive workshops take place inside the DUPLO Farm Adventure zone and are hosted by experienced team members who teach young children about numbers, letters, colours and animals through games, building challenges and storytelling.

Six

reasons LEGO DUPLO is

perfect for kids aged 2-5:

1. Learning as child’s play. LEGO DUPLO may benefit your child’s motor, language, cognitive, social, and emotional development. Every time children build, they’re potentially developing coordination, communication and confidence through constructive play – and that’s just the beginning! Exploratory play through LEGO DUPLO may cultivate imagination, creativity and problem-solving skills. And with so much possibility, children become part of the action they’ve constructed, exploring emotion and adventure through pretend play.

2. Safe play is the best play. Since 1958, LEGO bricks have been providing generations of young innovators with high-quality play products that parents can depend on. The LEGO Group knows even the smallest hands love building big dreams, so LEGO DUPLO bricks are designed to be twice the size of standard LEGO bricks for safe and also accessible fun.

3. Creativity is constructed. Young minds require tools that can keep up with active imaginations, and so LEGO DUPLO blocks can be easily transformed from beautiful butterflies and exotic zoo animals to wheeled wonders and whatever else the wildest imaginations come up with. If they can dream it, they can build it!

4. Fun comes in infinite forms. Whether a child is constructing a masterpiece through solo play or collaborating on a brilliant build with family and friends, the fun never ends! With LEGO DUPLO, each new build produces a fresh and fun play experience for builders of all ages.

5. LEGO DUPLO lasts. In fact, it lasts so long that you can pass it down from older sibling to younger sibling and even from parent to child – without worrying about the bricks breaking or wearing out.

6. Sharing and caring. With plenty of pieces for friends and so many ways to share in the fun, LEGO DUPLO can bolster social development through the process of creative collaboration and team construction. With friendships built one brick at a time, more hands mean more fun!