Busy Mums Magazine July 2017

Busy Mums Mag

Volume 16 July 2017

Delicious Winter Dinners

Health Tips for Mums

Seeking Professional Help for your Child

Home Safety while Travelling

Editors Note Welcome to the July Edition of the Busy Mums Magazine . All too often; many mums suffer from the notorious ‘Mother Guilt ’ in silence . Questioning what is going on with their children , what they as parents are doing wrong or why certain things are happening to their child . The focus within this edition was to gather professional information on when parents should seek professional help; the warning signs and why this is not a sign of failure but rather a sign of caring, proactive parenting. We hope that these articles help you and where there is any doubt, encourage you to seek professional advice .

Winter is synonymous with illness and so we have focused much of our lifestyle section on providing tips for busy, tired mums. Offering suggestions on how to better look after themselves to stay as healthy as possible .

We hope you enjoy this edition and would love to hear from you! We would love your suggestions on stories for the next Magazine or your own personal stories.

Best wishes, Lorraine Lorraine Salvi Editor and Founder of the Busy Mums Magazine and MumsDelivery

Get in touch: Editor: Lorraine Salvi lorraine@mumsdelivery.com.au Advertising Enquiries: info@mumsdelivery.com.au Office: (02) 9940 3097 2

Would you like to become a contributor for Busy Mums Magazine? We are always on the look out for stories and mums wanting to share their experiences & tips Stay Connected

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Table of Contents

Parenting

Lifestyle

Understanding the signs for help Ideas to break the Anxiety Loop When to seek professional help for your child Help me my child is ADHD Life hacks with young twins Children’s Products Reviewed Toy Corner

Natural Remedies for Circulation Self Care for Busy Mums Tips for Working Mums stuck at their desks

Food Winter Warmers Quick, easy sides

Fashion & Beauty Tips for getting the right underwear Top 5 Maternity Lingerie items Secret to looking like you’ve slept Beauty Spot

Other New Books New and Noteworty items

Travel What to pack for a Winter Adventure Home Safety when travelling Lifestyle Reviews

Parenting

Understanding the signs for help; When to engage an Occupational Therapist, Speech Therapist or Psychologist for your child.

Often, developmental issues go unnoticed until children enter formal schooling, however, parents can definitely play an active and knowledgeable role in identifying, monitoring and supporting their child’s development.

Understanding what is ‘normal’ development is therefore a great way to enhance parent’s confidence in their ability to identify potential disorder or area of weakness and seek the help of a professional for a comprehensive assessment and intervention (if required!).

Child psychologists, speech therapists and occupational therapists are all skilled in supporting child learning and development. These professions work from frameworks built on developmental milestones to inform ‘typical’ child development. Whilst these time frames are generalised, they allow us to identify when children aren’t on track.

5 KEY AREAS OF DEVELOPMENT

A simple way to highlight signs you may need to seek the help of a professional is looking at some developmental milestones across the following 5 key areas of development. There are plenty of detailed charts and timelines of child development available throughout the Internet, but here are some quick signs to look out for that may indicate your child needs further assessment:

1.

Gross Motor Skills

This the development of large muscles, control of movement and is seen in your child’s ability to sit, crawl, stand, walk, run, and balance.

Signs that you should seek help from an Occupational Therapist include:

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Parenting • • • • •

2.

Not reaching for, grasping or holding objects by 4 months Not crawling by 1 year Not walking by 2 years Difficulty balancing, hopping, skipping or catching a ball at 5-6 years Clumsiness & frequent tripping

Fine Motor Skills

The development of small muscles is seen in your child’s ability to eat, draw, play and write.

Signs that you should seek help from an Occupational Therapist include: • Struggling to hold a thick crayon or eat with a utensil by age 2 • Use door handles by age 3-4 • Brush teeth by age 5 • Difficulty doing up buttons, zips or tying shoe laces by 7-8 years.

3.

Cognitive Abilities

These are thinking skills, referring to attention, memory, perception, reasoning and decisionmaking.

Signs that you should seek help from a Psychologist include: • Unable to follow simple instructions by age 2 • Unable to group toys by colour, type or do 3-4 piece puzzles by age 2 • If you notice that your school-aged child tends to get frustrated about reading, focusing, writing, math, organisation, listening comprehension.

4.

Social & Emotional Skills

These skills refer to your child’s ability to interact with others, have relationships, cooperate with others and express their own/respond to others’ feelings.

In a child’s first five years they learn how to deal with different emotions, develop empathy, make friends, and follow ‘social’ rules.

Signs that you should seek help from a Psychologist include: • Not smiling at people by 3 months • Refusing to cuddle or shows no affection to parents/caregiver by 7 months • Doesn’t point to or hold up objects to show people or have interest in interactive games (peeka-boo) by 12 months • Difficulty engaging with, or no interest in, playing with other kids by 4 years

5.

Speech & Language Skills

This is your child’s ability to speak, understand what others say, use and understand body language and gestures, and communicate.

Signs that you should seek help from a Speech Therapist include: Your baby does not: • Seem to listen to you • Enjoy or respond to sounds • Is not using a range of words by 18 months Your toddler: • Is frustrated by not being able to speak or be understood by others • Does not engage in simple games • Does not understand gesture • Stutters

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Parenting • Isn’t trying to connect words together by 2.5 years Your 5 year old+ • Cannot be understood by everyone • Cannot say most sounds • Has difficulty understanding vocal tones and facial expressions Keep in mind you can always start by highlighting any concerns with your General Practitioner or Paediatrician.

It is important to remember all children develop at different rates, acquire skills at different times to their peers and some need additional time and support to master certain skills. However, being aware of developmental milestones and identifying delays can allow for early intervention to help your child to overcome or manage limitations and be healthy and happy.

About the Author: Danielle Copplin Educational and Developmental Psychologist Danielle is the director of Scope Clinical Services and Educational Toys Online. She is passionate about assessing, diagnosing and supporting young people with Autism, ADHD and Learning and Behavioural Difficulties and she is committed to sourcing the best toys and educational resources for learning and development in the home and school environments.

Ideas to break the Anxiety Loop I have two children with special needs. My son, when stressed, chews everything and gets really loud and ‘fast, and can take quite a bit of time to come back down to an appropriate baseline to manage himself. My daughter gets angry, swears and withdraws from all polite conversation as delayed language causes frustration when she wants to express herself.

Anxiety can look like many things.

It can look like anger, a meltdown, withdrawal from a social situation, avoiding new tasks or situations, and it can even be repetitive movements, noises or language. Many people with anxiety will also withdraw from social situations as they feel a huge fear of the unknown and the unplanned.

I know it’s hard to plan everything as life just doesn’t work that way, however, I have found these tips help my family ease the anxiety loop from week to week.

1.

Always have quiet time each day for everyone! 10 minutes – 60 minutes will help to reset the brain and the body! Read a positive book, listen to some happy music, close your eyes for a nanna nap! Teaching our kids to do this on a regular basis when at home is very important, however, it is much more effective when you do it too! (Monkey see, monkey do).

2.

Teach your child to take 5 deep slow breaths when feeling stressed or nervous. Each breath should be focused on with the idea in mind that we are in charge of our own mind and body. The best way to teach this is to make it fun!

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Parenting For example, if it is a littlie, you could get them imagining that there belly is a bright colourful balloon!

3.

Always have a weekly schedule for the whole family up in a common place for everyone to see. This will ease some of the burden of the ‘unknown’ and will help create a stress-free start to the week.

4.

Talk about the schedule and what is expected in the week! Family chats once a week and daily reminders work well! Keep it simple though!

5.

Encourage children as soon as they can read or draw to complete a daily journal. Anxiety causes us to mull over and over again issues that are not necessarily ‘big’, but the more we give negative thought to them, the bigger they seem! For littlies, this could be drawing pictures and for older kids it could be in story form if preferred.

6.

Use a 5-point scale. Having a 5-point scale in your anxious child’s room is a great way to teach them how to be aware of where they are on the anxiety and meltdown scale. It will give them a chance to work out how to come back down to a good baseline before passing the point of no return and having a meltdown.

7.

Talk good food! Kids need to take ownership of their bodies and minds! Teach them about good and bad foods, preservatives and colours etc. Again…if you talk it and teach it, then it is important to practice what you preach as kids are always modelling your behaviour!

8.

Encourage your child to connect with a school or community counsellor / psychologist. This will teach them that it is ok to talk stuff through with someone other than family or friends, and it will keep them talking about where they are really at, and teach them a great habit for life!

9. Move! Get your child out to do a sneaky few rounds of high intensity training, or play games that require fitness movements! 10 minutes of short, hard training will help the body and brain recover from a stressful situation! Oh..and they love it when you join in and do it too!

10. Have a silly dance session at home! Get all the family to pick songs they like and create a playlist that has the whole family grooving! This is a great way to loosen up and be clowns together!

Well, I must say these help my whole family exist together in harmony…or chaos depending on the day! (And I am the master at silly dance moves!)

Leah Chandler Kids-Fit Australia Kidsfitaustralia.com

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Parenting

When to Seek Professional Help for your child

Coming to the realisation that your child might need some form of intervention isn’t easy. There can be a certain stigma around meeting with health professionals, such as psychologists, speech pathologists or occupational therapists. But meeting with a trained professional does not mean your child is ‘crazy,’ it does not mean that you are a bad parent, and it certainly does not mean that you have failed as a parent. Seeking help for your child simply means that you are brave enough to be proactive about the situation. If you’re questioning whether your child might need intervention, the best thing you can do is seek a professional opinion.

We spoke with Emily Habelrih, a psychologist from Youthrive Integrated Therapy services, on when to seek professional help for your child and the benefits of the integrated therapy model offered by Youthrive, a clinic that offers psychology, speech pathology and occupational therapy all in one place.

“If there is nothing seriously wrong, then seeing a professional will at least put your mind at ease,” Emily says. “However, if an issue is detected, then you have sought early intervention for your child, and you have placed your child in the best possible position for success. After all, early intervention is often the key to successful treatment for a range of issues including motor difficulties, speech delay, and behavioural concerns,” she said.

“Whilst your child might only require professional assistance from one domain, many children, specifically those with behavioural concerns, require assistance from a more integrated, multidisciplinary approach. Integrative therapy involves combining methods from across services to form an individualised plan for a particular child.”

“For example, when diagnosing a child with Autism, ‘best practice’ involves seeking assessments from occupational therapists, psychologists, speech pathologists, and paediatricians, in order to obtain a rounded picture of a child. So if all these professionals come together to diagnose a child, why aren’t they all involved in the therapeutic process?” Emily said.

“An integrative approach embraces an attitude towards therapy that works towards the goals of each individual. All members of the therapy team are in constant communication with one another and work together to ensure that the needs of the child is being met across all important life domains. This approach responds effectively to the person at a speech, motor, physical, behavioural, cognitive, and physiological level of functioning, as well as addressing the development of important life skills,” Emily said.

More and more parents and health professionals are recognising the benefits of integrated therapy, as it becomes a more sought-after service for promoting healthy development in children.

Article from: Emily Habelrih, a psychologist from Youthrive Integrated Therapy services To find out more about the Youthrive model and to find your local clinic, visit the Youthrive website. Find out more about Emily in her profile: http://www.youthrive.com.au/team_member/emily-habelrih/

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Parenting

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Parenting

HElp Me - my child is ADHD - What does that mean?

So....... “ADHD” stands for “Attention Deficit Hyperactive Disorder” and consists of a cluster of particular behaviours (called symptoms) such as Impulsiveness, Inattention and Hyperactivity.

Every child is unique and a little different.... however, so some children have difficulty paying attention, while other children can pay attention to some things (that have their interest) and not to other things. Some children have difficulty listening, or remembering instructions. Other children may daydream and have many gaps in their learning. Other kids are impulsive and active, with some quite challenging behaviours.

If your child has been given this diagnosis, then it is more than likely that a Dr or Paediatrician was involved. Often a Psychologist is also involved in the assessment of a child with this behavioural condition. For example, our clinic often receives a referral letter from the Paediatrician asking for a Cognitive Assessment (eg what is often known as an “Intelligence Test”) as this provides comprehensive information about the cognitive abilities of an individual.

The results from this also assist in better understanding your child’s learning needs and ability, compared to other children.

In some cases, another diagnosis is more appropriate, hence the importance of the treating Professional to obtain a detailed history from the parent, regarding the child. For example, anxiety, sleep difficulties and trauma can have similar symptoms to ADHD. (Other children may have a diagnosis of Autism or you are told they are on the Autism Spectrum.)

In general however, the rates of ADHD vary in the population from 5-10%. Generally boys are more likely than girls to be diagnosed. And there is often a family history associated, so maybe mum or dad has some of these characteristics. It is common for some adults to have similar behaviours and be undiagnosed as ADHD. And maybe, this is something that you had noticed in your family, and is what led to your child being assessed by a Professional.

Perhaps your child has trouble paying attention in class, difficulty listening to instructions, fidgety and restless.......even “bouncing off the walls”. To obtain a diagnosis, this sort of behaviour needs to be occurring across different contexts and environments. For example, you as the parent, as well as the teacher are noticing these behavioural challenges.......

If these difficulties are not managed, then the outcomes can have lifelong ramifications. For example, learning difficulties, poor self esteem, behavioural problems or difficulties socially and in relationships.

There has been some controversy in the past regarding treatment for ADHD. However, it is well known and research documented, that medication as prescribed by the Dr, can assist in significant improvements in your child’s functioning (meaning that their behaviour settles, they can pay attention AND will (quite likely) learn more). Many children benefit from individual counselling (therapy, psychological services) as this can assist with emotion management, gaining strategies and other therapeutic benefits.

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Parenting

Other Resources: Greenspan, S 2009 Overcoming ADHD. Helping your child become calm, engaged and focussed – without a pill. Da Capo Press. USA Drake Burns, D. 2005 Autism. Aspergers. ADHD. ADD> A parents Roadmap to understanding and support. Future Horizons. Texas Jay Anderson is a Psychologist and Counsellor in South west WA. She specialises in providing therapy to children and their families.

Check out www.mychildmyfamily.com.au

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Parenting

Double the pleasure , half the time: Plan your meals When my beautiful twins came along, I found my nutrition began to lose priority. However, research shows it as important as ever for mums to prioritise their nutrition and health.

My best tip when it comes to nutrition is that I recommend scheduling two times during the day for meal preparation and using these times to prepare food for both the twins and yourself. In more detail, this includes making oats, eggs, toast and filling bottles at the same time, in preparation for dinner, lunch and snacks. My mini cheese pizzas, are a favourite of the twins and can be eaten for dinner, lunch or as a snack — to top it off they only take five minutes to prepare and cook.

Having a range of quick, nutritious and delicious meals on hand takes the stress and time out of food preparation.

Balance your work Like many Aussie mums, I work as well as being a full-time mum — meaning there is no time in my day scheduled for housework! The trick in tackling this is to complete little chores in between daily activities.

This means putting the washing on while the twins are in the bath, or folding clothes while dinner is in the oven. By multitasking, when the twins go to bed, the housework will be all finished leaving more time in the evening to relax.

Declutter regularly With two small children at home, the speed that clutter builds up is almost unimaginable. Their clothes, toys, books and food build up leaves the house feeling chaotic. As mums we live busy and hectic lives, so eliminating some unnecessary stress is very helpful.

This is why every week I try to declutter by either selling items online, donating or throwing away possessions, depending on their condition. By scheduling time each week, you will prevent the build up of clutter and it will help you feel proactive.

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Parenting

Life hacks with young twins.

Exercise and shop together Before children, exercise was an essential element in my daily routine. However, with less time, a two-hour trip to the gym is no longer possible with twins.

The same can be said for a leisurely two-hour supermarket shop. Therefore, I have combined the two in order to make the best of both experiences and my time. Nowadays, a day out with the twins includes exercise, playtime and shopping. This results in the twins being tired from a day out, getting my daily steps up and having fresh food on the table.

Manage your time The four elements I’ve talked about above demonstrate the importance of time allocation in daily routines. It is critical to ensure that I have quality time with my twins and husband, yet still ensure that I have time for work and a consistent sleep schedule.

I ensure I wake up before the boys do in the morning, to quickly clean up, which allows me to have 90 minutes for solid work. Then, when the boys wake up I can spend quality time with them.

During the afternoon when the boys are napping I leave time to spend time with my husband or complete work. Scheduling and time management are the key to lowering stress and increasing the enjoyment of parenthood with twins.

I’d love to hear your top tips on time management with kids. Be sure to leave me a comment below!

Susie Burrell is a Bellamy’s ambassador, pediatric nutritionist and dietician, and mum to 14-monthold twins.

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Parenting

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Parenting

Reviewed Aromababy Pure Baby Moisture Cream There is so much to love about Aromababy’s Pure Baby Moisture Cream: like the fact there is no added colour, artificial fragrance or petro-chemicals. But it DOES contain certified organic Rosehip Oil, of which I am a huge fan of for its healing & nourishing qualities. Read the review The Cowboy who was scared of Horses Cowboy Marty lives on Seven Star Ranch and rides a bicycle to do his chores. He wants to impress the cowgirls too but there is just one problem: he is secretly scared of horses. It’s beautifully written and is very clever in subtly teaching kids about overcoming fears. Read the review Tommee Tippee Electric Steam Steriliser I tried to sterilise our bottles on the stove.

This method has cost me a couple of hundred dollars from melted accessories and bottles. Therefore a product that automatically turns off once complete is sweet music to my ears. This product did not let me down.Read the Review

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My Underpants Rule!

As parents, one of our most important and difficult jobs lies in protecting our children without compromising the carefree feelings that accompanies childhood.

For this reason, it can be difficult to discuss topics around personal safety and protection.

My Underpants Rule takes a very serious topic and presents it in a fun, engaging way for children Read the Review Dig Out Kits The Dig Out kits from Discover with Dr Cool offer children the opportunity to dig out ‘genuine specimens’ relating to the theme of the kit. There is a Dino Kit, Shark Kit, Gemstone Kit, Bug Kit or even a Golden Nugget Kit. We tested the Dino and Gemstone Kit with a crafty child and a non-crafty child to see how the kids craft activity panned out.Read the review

LUV UR Skin

Being a tween is a confronting stage; not only is your body changing, so too are your emotions, friendships and your perceived reality of the world. It is not often you hear about entrepreneurial tweens, so naturally I was impressed to hear about schoolgirl Izzi Dymalovski and the skincare products she developed specifically for young girls.

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Parenting

Toy Corner

Showcasing Fun & Exciting Toys

Disney 3D Crystal Puzzles These 3D Crystal Puzzles feature uniquely-shaped, interlocking, translucent crystalline pieces that give puzzling a whole new dimension! When you’ve pieced all the interlocking plastic pieces together (be ready for a challenge), the glossy, sleek design will impress all who see it.

These puzzles are an excellent gift or a charming decoration for your room! RRP: $19.99 Available from: Big W, David Jones, Myer and all good toy retailers. Ages 12+

Dinosaur Top Trumps

What is it about dinosaurs that make them so appealing to generation after generation? Whatever it is we’ve got it in bucketload!

Full of beautiful, realistic and dramatic illustrations, Gigantosaurus, Velociraptor, Brachiosaurus and Triceratops all feature. If you don’t know your Archaeopteryx from your Euoplocephalus you need this Top Trumps pack now! RRP: $9.99 Available from: Big W, Dymocks and various independent toy stores.

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Toy Corner

Parenting

Flower Fairies: Secret Garden Range

Cicely Mary Barker’s Flower Fairies™ have been enchanting children since 1923. The Flower Fairy Secret Garden Range brings these magical characters to life where you can create your very own fairy wonderland!

The Flower Fairies Secret Garden range includes small and large figurines, fairy and garden decor accessories plus garden kits. RRP varies from $10.95, suitable for ages 6+. Available at all leading retailers.

Alient Autopsy Lab

Get in touch with your Alien Innards! Create brightly coloured gels and extrude bizzare semi-liquid body parts into the special Alien Body Parts Mould. Flood the mould with a catalytic bath. Be amazed as the gels harden into icky guts and gizzards. Special Operations were never so much fun. Polymer chemistry from outer space. Ages: 8+, RRP: $28.00 Available from: Selected Wild Science items available at Australian Geographic, Big W, Kidstuff, Myer, Toys R US and all good independent retailers.

Port - A- Ball

Play it anywhere – Take it anywhere! Light weight and small enough to fit in your pocket, Port-A-Ball features a specially patented valve which allows instant inflation and deflation.

With one large breath of air your Port-A-Ball is ready for use anywhere you go. Available in 4 awesome colours, it makes an excellent pocket money toy! RRP $10.95, suitable for ages 5+. Available at all leading retailers.

Fidget Cube Fidget Cube™ was originally designed to

help adults and kids relieve stress whilst increasing focus and productivity. Specifically created for restless hands, the six-sided desk toy, which comes in eight different colours is equipped with an array of addictive features including five clicker buttons (two of which

are silenced so you won’t annoy people!) a switch to flick up and down, and a side in the design of a gaming joystick to enjoy the unusually satisfying gliding action. Available in eight colours, Fidget Cube™ is set to storm into Australian stores alongside Fidget Prism, a cute, bright casing perfect for personalizing your Fidget Cube™. Fidget Prism comes in four different colours with detachable key chain. Available from all major Australian retailers including Kmart, Big W, Toys ‘R’ Us, selling for $14.99 each

Squawk

In the fun new game Squawk, simply spin the spinner to see how many times you can poke the chicken to make her lay an egg. After a random number of pokes the chicken will flip out bursting open her henhouse and SQUAWK-ing loudly as she lays an egg. Crack the egg open to see if you've hatched an egg or a chick. The player with the most chicks wins!

RRP $ 39.95 and suitable for ages 4+.

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Lifestyle

Natural Remedies to Improve circulation Have a desk job? Try these natural remedies to improve your circulation.

In Australia, one third of employees report working over 48 hours every week. For working mums who are mostly occupied at a desk or computer, these extended hours spent seated can have lasting health impacts. In fact, some experts argue that sitting is a more pressing health concern in modern society than smoking.

What is circulatory health?

Sitting for extended periods of time primarily impacts our circulation, the system responsible for pumping blood, oxygen and nutrients throughout the body. Without healthy circulation, our bodies are vulnerable to disease, and we may experience unusual symptoms such as limb tingling, cramping, numbness and pain.

Poor circulation is also associated with a range of serious health conditions including obesity, diabetes, heart disease and varicose veins. People who smoke cigarettes, drink excessive alcohol and caffeine, or maintain a sedentary lifestyle are more likely to experience poor circulation. Office workers who spend hours seated every day are also at risk of developing circulatory diseases.

“Improving your circulatory health can be as simple as maintaining a balanced diet and regular exercise,” explains Dr Tony Tanious from House Call Doctor. “Office workers can also benefit from a range of natural remedies that can boost circulation, along with promoting cell growth and organ function.”

1. Exercise regularly “Regular exercise is the best way to improve your circulatory health,” says Dr Tony. “Weight lifting isn’t always necessary – in fact mild aerobic exercise is sufficient to enhance your circulation. For example, walking just half an hour every weekday can improve your blood flow.”

Ankle flexes are also beneficial for working mums who may be bound to their desk for lengthy periods of time. Contract and release your calf muscles to move blood and lymph through your veins and arteries of the lower leg. The legs are especially prone to blood clots, swelling and other circulatory complications – making the ankle flex an ideal move for circulatory health.

“It’s also advisable to stretch at your desk or take regular walks during your working day,” says Dr Tanious. “Your circulatory system controls fluid retention, bloating and lethargy. In this way, regular stretching can increase your energy and concentration at work.”

2. Eat holistically Maintaining a balanced diet is the cornerstone of a healthy lifestyle, and it also has direct impacts upon your circulatory health. Certain foods are also thought to improve your circulation.

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Lifestyle • • • • • •

Oranges: Vitamin C can strengthen blood vessel walls Dark chocolate: Contains flavonoids that improve blood circulation Sunflower seeds: Vitamin E prevents blood clots from forming Garlic: Cleanses the blood and stimulate blood flow Watermelon: Contains antioxidants that regulate circulation Salmon: Support cardiovascular health and optimal circulation

“A diet rich in antioxidants, omega 3, fibre, vitamins, and minerals can promote healthy blood flow and the removal of toxins,” says Dr Tanious. “Without these essential nutrients, your body can experience inflammation and toxins, that may degrade your circulatory health.”

3.

Remedial massage A remedial massage conducted by an expert therapist can also stimulate healthy blood flow.

Massages help the body dilate your blood vessels, and can direct venous blood and lymph back towards the heart.

“Massage treatments can reduce stress and hypertension, which allows the body to regulate our circulation,” says Dr Tanious. “At home treatments such as a steam bath or sauna can also have similar benefits for circulatory health.”

4.

Proper posture Risky posture and poor spinal alignment are major contributors to circulatory disease. To maintain healthy circulation, sit up straight with your feet flat on the floor, and engage your core muscles. Proper posture also involves resting your shoulders slightly back, and maintaining your gaze straight forward.

“Without proper posture, our blood vessels become compressed and are unable to supply the muscles with blood at an optimal rate,” says Dr Tanious. “It’s often worthwhile using an ergonomic chair at work. Shifting your weight between standing and sitting is another step that office workers can take to promote healthy circulation.”

5.

Switch beverages In excessive amounts, caffeine can wreak havoc on our circulatory health. Coffee and other caffeine stimulants can increase our heart rate, create an uneven heartbeat and temporarily raise blood pressure. As a result, it may be advisable to switch your regular coffee for green tea.

“Green tea can dilate the blood vessels, which in turn reduces our risk of blood clots,” explains Dr Tanious. “Green tea also contained antioxidants and flavonoids that make it a natural remedy for heart disease or bad cholesterol.”

If you are worried about your circulatory health, contact The Heart Foundation on 1300 72 44 75 or visit a trusted GP today.

Article from Dr Tony Tanious from House Call Doctor.

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Lifestyle

Self care for busy mums

It’s very easy for a busy mum to be so focused on all the things that have to be done, and caring for everyone else, that they make little time, if any, to look after themselves.

But, looking after yourself should be right up there at the top of the list shouldn’t it? After all, what happens if you don’t? What happens to a car that you don’t regularly service and keep topped up with oil, water and fuel? Eventually it breaks down.

If you find yourself feeling guilty about making your own health and wellbeing a priority, remember that you’ll feel even more guilty if not looking after yourself eventually leads to everything falling apart!

Here are some steps you can start with in caring for YOU -

Start now

Once you’ve committed to looking after yourself, start. Don’t put it off. Think about how you can make some changes. Any changes obviously need to fit in with your lifestyle. Start with small things. It’s better to set yourself smaller goals that you’ve a good chance of achieving (and even surpassing) so that you feel motivated, than to set yourself massive goals you may fail to achieve, and feel despondent about.

You could start with: • Small diet changes – maybe cutting out sugary snacks • Drinking more water • How about doing a brisk 30-minute walk every morning, straight after the school drop-off? Or attending a gym circuit twice a week Just start with something.

Be kind to yourself

We’re usually our own worst critics and very good at putting ourselves under pressure, putting ourselves down or focusing on what we haven’t achieved, rather than how much we have. But it’s time to stop!

Would you criticise your best friend? Would you tell them they’re not good enough? No, of course you wouldn’t – so it’s not fair to do it to yourself!

Don’t compare yourself to others. Just focus on being you and being kind to yourself.

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Lifestyle

Learn to say no

You can’t do everything and you need to focus on what’s important. You have to focus. Reduce the clutter. Keep it simple.

Your self-care is always a valid excuse to say no. Don’t over-explain or defend your decision. Be graceful and honest. You might say something like: “I’m sorry, but it’s just not possible for me to do that,” or, “I’ll have to decline but thank you anyway.” As you practice saying no, it will get easier.

Start now!

Get prepared in the kitchen

Cut out excess salt, sugar and fatty foods. I know from experience that when you’re busy it’s easy to grab the nearest and quickest foods to snack on for an energy boost, often making poor choices. Stock up on healthy foods and snacks that you can nibble on whenever you feel you need some fuel. Set aside a few hours one day a week to cook healthy, nutritious food for you and your family. Great healthy snacks include: • A handful of unsalted nuts – I buy bags of almonds, hazelnuts, Brazil nuts etc. and keep them in my drawer. Nuts are packed full of potassium, calcium, zinc and vitamin E but remember to control the portion size – 10-15 per serve!

• Bliss or protein balls – I always have a whole lot of these made up in the fridge. The children love them to and they’re the perfect balance of protein and fats.

• Half an avocado. This is delicious, filling and contains nearly 20 different vitamins and minerals.

• Blueberries & yoghurt – Always check the label as some yoghurts are very high in sugar.

• Vegetable sticks with hummus – Vary the colours of the veg for the maximum number of vitamins and antioxidants. Hummus is packed with vitamins B and C, zinc, phosphorus and iron.

• Popcorn – It’s best to buy your own organic popping corn from the supermarket and cook it in a pot with coconut oil and sprinkle some sea salt on top!

Make it a Priority

Commit to making it a priority. Decide it is important to look after you. What’s the first thing the air stewards say when they are showing you how to put on your lifejacket in case of an emergency?

‘Put Your Own Life Jacket On First, Before Helping Others’. In other words, you need to take the necessary steps to make sure you are around to help others, by putting your own life jacket on first.

Author: Sarah Breheny. Sarah Breheny is a certified health coach, writer, speaker and fitness instructor. She empowers women, particularly mums, in health, love and happiness to create greater confidence, reduce stress, and improve relationships. Sarah is a wife and mum to 2 young girls and lives in beautiful Yallingup, Western Australia. With friend and personal trainer Katie Carmichael, Sarah runs regular Revive Retreats in WA’s south west and in Bali. Sarah’s journey in health and wellness began after having her daughters and being diagnosed with thyroid disorder and adrenal fatigue. After spending many years researching her own health she realised that she wanted to help others.

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Lifestyle

3 Tips to Stay Healthy & Happy for Mums Stuck at their Desk Whether you drop your kids at daycare and head to your daily desk job or are a work at home mum (WAHM) who labours while the kids are napping, being a working mum is all about the juggle. You’re not just busy, you’re frazzled, spent, and your back is killing you!

You’d nod your head in agreement if your neck wasn’t so stiff.

Many mums do double duty, working all day at their job and then cooking, cleaning and child care in the evenings. Your body aches after a day spent chained to your desk, and then your energy wanes as you struggle to put food on the table. Studies show that working mums who try to do everything are more depressed. How can you stay happy and healthy and find time for you? Here are the three most important ways you can take care of yourself as a mother, even when you have limited time and are stuck at a desk all day.

1.

Schedule in wellness breaks

2.

Stretch at your desk

One look at your day planner there’s no doubt it is filled with appointments that will take care of the kids, your home, your vehicle and your job. See anything in there that takes care of you?

(Mammograms and paps do not count here.) One of the biggest excuses for mums not taking care of themselves is that they just don’t have the time. Wellness needs to take up a top spot on your list, because if you don’t take care of you, you can’t take care of anyone else. And then who will wash your kid’s muddy socks or wipe unknown fluids off the wall? The best way to get something done is to schedule it, so schedule in wellness breaks for yourself throughout the day.

A five-minute wellness break every hour won’t take away from your work, but will in fact make you more productive and able to get more done. You’ll feel focused, calm and definitely more at ease after each break. If you can leave your desk, consider doing a few yoga poses, taking a short walk around the block or around your office, or even just heading to the lounge to breathe. Use a timer or one of the great platforms available on the web to send you reminders to take your wellness break.

Did you know sitting is now known as the new smoking? Sitting is so harmful for your health that you might as well continue to light up if you plan on sitting all day. Studies have found that the people who sit for prolonged periods of time have poorer mortality outcomes than those who are more active during the day. If this news strikes you as bleak, and you don’t have a choice but to be at your desk all day, take advantage of activities you can do for your body while at your desk, like stretching. There are a number of stretches you can do without having to get up from your chair that will not only benefit your neck, back, hips, but also your overall wellness. Stretching is so important in keeping your muscles flexible and strong and allowing you to maintain a range of motion in the joints. When range of motion is decreased, that’s when you get the pain and stiffness associated with sitting, making you want to move less and less.

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Lifestyle

3.

Achieve mindfulness

Working in an office environment, distractions are everywhere – the smell of a coworker’s leftovers for lunch, the sound of your loudest coworker on a conference call, that one coworker that insists on gossiping to her office mate incessantly – it makes it so difficult to focus and achieve. Mindfulness is a great way for you to get some peace without leaving your desk. Using self-regulation practices, you’ll train your attention and awareness so that you can focus on what you need to and dismiss the rest. You’ll feel more at peace and have a general sense of well being, clarity and calmness. There are some helpful videos online that can help you with your mindfulness practice and you won’t even have to leave your desk to do it.

Jacqui Burge is the founder of Desk Yogi, a desk-based wellness application that incorporates activities to improve mental and physical health while at work.

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Food

Find these recipes and more at: www.MumsDelivery.com.au

Dijon Chicken Casserole

Ingredients: Olive Oil 2 onions, chopped finely 2 cloves garlic, crushed 6 bacon rashers, chopped 1 teaspoon butter 2 cups chicken stock 3 Tbsp. Dijon Mustard 1 Tbsp. Wholegrain Mustard Zest of 1 Lemon 1 tsp fennel seeds 125ml Thickened Cream Salt and Pepper (to season as desired) 1 cup Frozen Peas Parsley (optional)

Method: 1. Preheat oven to 180 degrees Celsius 2. With around 2 Tbsp. Olive oil, add onions, garlic and bacon and butter to your casserole dish and fry until soft and golden in colour. Remove from dish.

3. Add more olive oil if required and then add chicken, to casserole dish, browning on both sides.

Salt chicken while browning to aid the cooking process 4. Add stock, and mustards, lemon and fennel seeds stirring to bind together.

5. Bring to a simmer and then place casserole dish in oven for 45minutes 6. Add peas and cream and cook for a further 15 minutes.

7. Season with salt and pepper to taste 8. Add parsley and serve with steamed rice.

Ingredients 2 large sweet potatoes 2 tbs extra virgin olive oil

Sweet Potato Chippies

Method: Wash and cut sweet potatoes into thin slices, drizzle with olive oil and toss to coat. Bake for 35-40 minutes until crisp and golden. Leave to sit for a couple of minutes then serve. Recipe from Swisse nutritionist Sherree Banh

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Beef with Stout Stew in the Slow Cooker

Food

Ingredients: 2 Tbsp Olive Oil 1 kg Diced Beef 1-2 Onions, diced 3 cloves garlic, minced 2 Tbsp Tomato Paste 500ml Stout or 1 x 440 Guinness 2 cups beef stock 2-3 Carrots, cut into 1 cm thick discs 4-5 potatoes cubed 2 tsp dried thyme 2 tsp dried oregano 2 tsp paprika 6 Mushrooms, chopped Salt and Pepper Parsley, chopped (optional) Method: 1. In your slow cooker pan (if possible) or another pan, season the meat with salt and pepper, then brown and set aside 2. Add onions and garlic to the pan and cook for 5 minutes until soft.

3. Add Tomato Paste and a swig of stout to deglaze the pan, collecting all the flavour.

4. Add onions, garlic and meat to slow cooker.

5. Add stout, stock, carrots, potatoes thyme, oregano, paprika and season well. Turn slow cooker on low for 8 hours or high for 4 hours.

6. An hour before the stew is ready, add mushrooms.

7. Serve with rice and chopped parsley.

Feta, Kale, Quinoa Salad

Ingredients 1 cup quinoa 1/2 cup (or thereabouts) pumpkin pieces, chopped into 1cm cubes.

80-100g Feta, chopped into cubes 1/3-1/2 cup Kale, chopped finely 1/4 cup pine nuts, toasted Salt and Pepper Red Kelly’s Basil and Garlic Dressing Method: 1. Place pumpkin into a baking tray. Coat with olive oil and toss around. Roast until pieces are soft/ready to eat.

2. Rinse the quinoa well, then add quinoa and 3 cups of water to a pot. Bring to a boil then reduce to a simmer with the lid on for around 15 minutes or until all the water has evaporated.

3. In a pan, roast your pine nuts carefully then remove from the heat.

4. Into your salad bowl add quinoa, pumpkin, feta, kale and pine nuts. Season with salt and pepper then add dressing to suit your taste.

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Food Ingredients 8 cloves garlic, diced 1 kg lamb mince 1 carrot diced 1 onion diced 1 cup fresh parsley, diced 2 Tablespoons ground coriander 2 tsp. ground cumin 1 tsp. cinnamon 1 tsp. all spice 2 tsp. Paprika ½ tsp. cayenne pepper ½ tsp. ground ginger ½ tsp. ground black pepper 1 ½ tsp. salt

Lamb Kafta

Method: 1. Using a food processor, dice the garlic, carrot, onion and parsley and add it to a large bowl.

2. Into a small bowl add the coriander, cumin, cinnamon, all spice, paprika, cayenne pepper, ginger, pepper and salt. Mix together thourally.

3. Add meat to your large bowl.

4. Pour a little of the spice mixture over the meat and mix all the ingredients together. The easiest is to use your hands and almost knead the meat together with the other ingredients.

Then add a little more spice mixture and mix again, repeating until all the spice is mixed through. I do this to ensure that the spice is evenly distributed.

5. Form the mixture into sausage like shapes and place on a plate. I then leave to set in the fridge until needed (optional step). We don’t bother with putting the Kafta’s onto a kebab stick as we then just have to take them off the stick to eat, however instead of making the sausage shape you can mould the mince onto a kebab stick that you have already soaked in water.

6. Cook on the BBQ or fry pan for 5-10 until cooked through.

Perfect on their own and even better with some Tabouli, Hummus and Lebanese Bread.

Herb & Wine Lamb Shanks (Slow Cooked)

Ingredients: 1 Leek, chopped 3 Carrots, cut into 1 cm thick sections 4 Potatoes, halved/cubed 1 cup red wine 1 tin diced tomatoes 1 cup chicken stock 1 sachet – Masterfoods Garlic and Herb Lamb Shanks 1 stick of Rosemary (1 tsp. dried rosemary) 1 Sprig Thyme (1 tsp. dried thyme) 4 Lamb shanks 5 mushrooms, sliced

Method: 1. Brown Lamb Shanks in a pan then transfer with juices to the slow cooker 2. Add all other ingredients except the mushrooms to the slow cooker 3. Place on low heat for 6-8 hours.

4. Around 2 hours before serving add the mushrooms to slow cooker.

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Food

Chicken & Vegetable Risotto

Ingredients 300-500g chicken breast (omit for vegetarian) 2 cups of Arborio rice 1 cups of mushrooms, flat, button and/or brown 1 carrots, peeled and chopped 1 zucchinis, chopped 1 celery sticks, chopped 1 garlic cloves 1 onion, skin removed 2 cups of chicken or vegetable stock salt reduced 1 bunch parsley, finely chopped 4tbsp. extra virgin olive oil Method Pre-heat oven to 180 degrees, toss chicken breast with olive oil and bake on a lined baking tray for 15-20minutes until cooked, shred with a fork Rice: in a food processor add the mushrooms, carrot, zucchini, celery, garlic, onion and olive oil and blend until coarsely chopped In a saucepan, sautĂŠ the mixture until soft approximately 5 minutes.

Add the rice and 1 ladle of hot stock and simmer for approximately 20 minutes Keep slowly adding all of the stock until desired consistency is reached Once cooked add parsley Spoon rice into serving bowls and top with shredded chicken or feta cheese, puree is required

Stir-fry Noodles with Chicken & Macadamias

Ingredients: 1 x 400g packet hokkien noddles 2-3 tbsp Suncoast Gold Australian Macadamia Oil 500g skinless chicken breast, trimmed or tenderloin, sliced into thin strips 4 green onions (shallots) 1/2 red capsicum, sliced thinly 2 cups vegetables, diced (broccoli, snow peas, carrot, mushrooms) 75g dry roasted unsalted Suncoast Gold Australian Macadamias Juice 1 lime 3-4 tbsp sweet chilli sauce 1/2 cup fresh coriander leaves Method 1. Soak the noodles in boiling water for 1-2minutes. Drain and set aside.

2. Heat the wok, add the oil and swirl it around. Add the chicken and stir-fry for 2-3 minutes or until golden all over. Add the shallots, capsicum and vegetables and stir fty for 30 seconds.

3. Add the drained noodles and toss well to combine. Add lime juice and sweet chill sauce and toss again. Divide between three to four bowls.

4. Garnish with coriander leaves.

This recipe has been created by Zoe BingleyPullin, leading family nutritionist

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Fashion Lifestyle

Five Tips for Getting the Right Underwear Your underwear can be pretty amazing. It protects you from the weather and your clothes and protects your clothes from your perspiration and body oils too! It might be plain and practical everyday underwear or a little bit of sheer lacy lingerie for special occasions.

Many women just rush out and buy the same cheap undies from discount department stores when the old ones wear out. But new underwear that fits correctly smooths out your lumps and bumps, supports your posture, and makes you feel like a million bucks.

This year, why not stop and take a moment and think about the state of your underwear before you buy the same old thing once again.

1. Budget

First, consider how much you are willing to spend. You wear it next to your skin every day, so ideally you will change your pants every day and your bra every two to three days. You’ll want something that has the right amount of firmness and elasticity for comfort, yet the durability to last through 52 or more washes every year.

It’s worth spending a little more for the bonus of longevity.

2. Appropriateness

Next, think about the size of your breasts, your daily activities, and the amount of time you are willing to spend caring for your underwear.

Bigger breasts need more support than smaller breasts. If your breasts bounce a lot, you will need something in a firmer construction that offers more support. You probably understand that you need a good firm bra for shock support when you run or play netball. Activities like heavy yard work, running around after children may require similar support, while a day at a desk requires less. Sturdy undies can generally go in the washing machine, but delicates need your time and effort to gently hand wash - are willing to do that?

3. Style

You can get a wide variety of bra styles, from the supportive full cup to flirty demi-cups. Leotard backs that pull straps in and prevent them from sliding down sloping shoulders or arched centre panels that make space for high tummies. And you might prefer a set wit complementary pants, briefs, shorts, and thongs for your bottom.

Or you might prefer bold colours or soft pastels.

4. Need

The last thinking step is to decide what you need. You probably need bras and pants, and as a minimum, one to wear and one in the wash. Maybe one for spare.

You might also consider modern corsetry like Spanx, or look at suspender belts, slips or petticoats.

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Fashion 5. Fit

The most important part of the right underwear, no matter what style you choose, is that they fit properly. If they don’t fit comfortably, you won’t wear them, and that’s a waste of money.

Despite what you think, lingerie sizes are not standardised even though they share a numbering system. Plus your size fluctuates throughout the month according to your menstrual cycle. Not to mention those diets we keep trying, and big events like pregnancy, childbirth and illness.

The best way to ensure the correct fit is to have a fitting at a corsetiere (fancy French word for a shop that specialises in women’s underwear). They will cost a little more than underwear that comes pre-packed in plastic, but your sales assistant will help you choose underwear that fulfils both your style and appropriateness needs.

6. Wear and Enjoy the Right Underwear for You

There is no doubt that the right underwear changes the way you stand, which changes the way you look and how you feel about yourself. People will see you differently, they might think you’ve lost weight because you aren’t slumped in on yourself any longer. So go out there and get the Right Stuff!

Author’s Box: Alexandria Blaelock is the author of Build Your Signature Wardrobe: How to look good and feel confident in four steps. She advises embracing the things that matter like beauty, friendship and wisdom. You can find her at alexandriablaelock.com/

5 Minute De-Stress Ideas

Do you feel as though you are heading for a burn out and are wondering what you can do to stop it? Here is the advice my doctor gave me the following advice: De-stress: Cut down on work (if possible) and try not to stress over finances.

Slow down: get a hobby, take time out, have more sex.

Exercise: The endorphin’s stimulated by exercise will help your body function better and will make you feel happier.

Change your diet: Drink less alcohol and in general eat healthier.

All helpful points, but how many are realistic?

Much of my stress comes from financial worry and being time poor. Neither of which will be fixed by spending a lot of time (or money) exercising, following a hobby, so realistically what simple small changes can us mums make?

A fellow stressed out mum offered the advice that making small 5 minute changes a few times a day was a good way to start and I agree – 5 minutes is achievable.

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Here are some 5 minute de-stress ideas you can implement throughout the day/week to help you de-stress: • Sit down with a cup of tea or relaxing drink • Read a couple of pages of a book or magazine at night or during rest time.

• Take a stroll on your lunchbreak to get away from the screen or work issues.

• Call a friend and have a chat • Eat a chocolate or a snack of your choice to relax • Put your favourite song on and sing/dance to it.

• Invest in a massager (tool) and take 5 minutes to enjoy it • Put a warm compress over your eyes • Run a bath instead of a shower and spend 5 minutes relaxing in it • Speak to a naturopath/pharmacist about natural substances that can aid relaxation.

(A fellow mum recommended Maqui Berry to me)

Help us by telling us what other 5 minute relaxation ideas work for you.

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Fashion Lifestyle

Top 5 Must Haves in Maternity Lingerie Mums to be and Beyond, Congratulations on your baby bump! What an exciting and yet daunting and nervous experience it will be. Especially where lingerie and underwear is concerned! At the best of times bras and underwear shopping can be a chore, so being pregnant while searching for comfort can sometimes feel overwhelming & frustrating especially in your very busy lifestyle.

Years ago there were little choice of beautiful & colourful, smooth lines or lacey lingerie for women who are expecting. There werent any nursing sports bras, hipster briefs or delicate lacey bikinis with cotton lining and the colours were quite boring, a lovely selection of beige, off-white, ivory, white and black. Until now. Empowering our mums-to-be with variety to support them in their everyday lives. In today’s lingerie industry especially the maternity sector the nursing bras and underwear are booming and making huge statements about women who can now feel sexy, confident and beautiful while pregnant. Giving them choices.

Below are my top 5 tips for Maternity Lingerie:

1)

HOTmilk Bras & Briefs.

Hotmilk Nursing bras are stunning and supportive.

Don’t you just love the name! Very supportive bras lined in cotton for comfort and absorbancy. They are designed with a modesty cover and cotton lined cups for skin breathability. They include matching briefs, some very cheeky and comfortable. The size range is amazing. Most of their bra sizes range from 32B (10B) to 42H (20H). Yes these sizes do exist in maternity lingerie. HOTmilk also design a boxer briefs for your partner the MIlkman Boxer Brief.

Photo credit: Pregnant Model from HOTmilk Lingerie Website.

2) CAKE Lingerie, Maternity Tanks

It is now time to add Cake to the menu! Always good to add some sweetness to your HOTmilk lingerie draw.

Now if you are looking for those lovely long singlets to cover your belly button during those cold winter days.. or any day you feel like it then try these super comfy Maternity Tanks for the wonderwoman you are. made from stretchy silky soft yarn and an easy drop down cups for feeding. They will help you feel comfy around the house or a short trip to the shops!

You will especially love the fact that these maternity tanks have an inbuilt bra with moulded cups for a smoothline appearance, to help support your busy lifestyle. Size range from S,M,L,XL. Photo credit: Pregnant Model from CAKE Lingerie Website

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3) CAKE Lingerie, Sugar Candy Bras.

The Sugar Candy Fuller Seamless Bra It is ideal as a maternity or nursing bra and as a sleep bra. This bra is great while in the hospital and out! It is seamless with a underbust and side support folded edge platform sling. It has short stretch straps for a more secure support and moulded cups.

It has enough centre front coverage for that added support. From experience if you are of a fuller bust wearing a sleep bra will help support your breasts more and may reduce any skin wrinking while sleeping. Colours come in Pink, Black and Beige.

Photo credit: Model from CAKE Lingerie Website

4) HOTmilk Maternity Sports Bras Activate Sports Flexi-Wire Nursing Bra It is amazing that we now have a choice in Active wear!

Let me introduce you to the Activate Sports Flexi-Wire Nursing Bra, available up to a H cup to help support you in your active daily lives. Just as it is important for us to wear the right sport shoes for exercising in it is vital we do the same for our bust. Especially when you are carrying that extra bundle of joy around. Whether its at the gym, going for a walk and or Yoga. Our breasts need that extra support to minimise bounce and breast tissue damage. The Flexi Wire in the sports bra helps to lift and separate the breasts and is very supportive yet doesn’t feel like a harness. Please note; when breast feeding it is not recommended to wear a flexi wire sports bra or flexi wire nursing bra as it may hinder the milk from flowing eaily.

Photo Credit: HOTmilk Lingerie Website.

5) CAKE Lingerie & HOTmilk Sleep Wear.

Some women I have fitted tend to forgo the sleep wear and instead stick with a night-shirt / t-shirt or other nonmaternity lingerie. Now in this day and age we can have it all in Lingerie and Sleepwear! So why not give it a go and try some of these beautiful pieces. Sleep wear does not have to look daggy, beige or boring! Just because you are going to sleep doesnt mean you cant feel good too.These soft fabrics and stylish lounge designs will make you feel sexy and comfy, all at the same time! Who wouldnt want that?

Most of these brands are now sold at Boutiques across Sydney and New Zealand.

Photo Credit: HOTmilk & CAKE Lingerie websites.

Advice by; Lingerie Stylist Susan Tlais from Intimatlais Discover the Woman Within.

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Fashion

Beauty Lifestyle

The Secret to Looking Like You’ve Slept The last time you had a full night sleep, the kind where you woke up, actually awake, can you remember it? - When it was? Like most Mums, the quality of your sleep probably takes a back seat to the many other happenings that come with having a family.

While you don’t always get the sleep you may need, don’t let it stop you feeling and looking refreshed, rejuvenated and ready to tackle whatever’s thrown your way.

There’s lots of simple, easy and family-friendly ways you can feel and look like you’ve had your eight solid hours! If you’re looking for hacks to leave you looking like you’re well rested even though you feel like you haven’t slept in years, here are the do’s and don’ts.

Don’t Do it!

It’s very tempting to turn to the one and only glorious caffeine or high sugar snacks when you’re sleep deprived, but it’s probably not the best way. Sources of high release caffeine like coffee can cause your body to suffer from a caffeine high (much like a sugar high), followed by a post caffeine slug and will leave your skin dehydrated and looking weathered. Instead try less intense sources or slow release caffeine sources. We are loving matcha green tea, which releases slowly over 8 hours and also contains a whole lot of antioxidants. As for sugar, try at all costs to always avoid it.

Do it!

When we lose sleep the skin loses elasticity, looks less plump, more dull and dark circles and puffiness around the eyes is also common. Be strategic about what you allow in your beauty regime and what you exclude.

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Beauty Stick to using products that offer extra nutrition through antioxidant properties, as well as extra hydration, brightening and anti-inflammatory properties.

Nourishing, natural ingredients like plant collagen, vitamin A, grape seed oil and oat peptide are highly effective at seriously refreshing, hydrating, revitalising smoothing and brightening dry, sensitive, aging and tired skin.

Also look out for innovation like gold in beauty. From the Victorian Secrets models to the Kardashians, gold is sparkling its way into high end beauty regimes. Why? Gold nanoparticles are said to help improve blood circulation, elasticity, stimulate cellular growth and repair the delicate under eye area.

While it may seem bizarre and out of the question for a mum on a budget, there are brands that are affordably bringing quality gold infused beauty to the market – look out for 24k Goddess, a new, innovative Australian brand that specialises in Perfecting Active Gold Eye Masks.

If in doubt, always follow the signs your body gives you and remember to take time for yourself. A happy Mum always equals a happier family.

Written by Cassie Cross. Cassie has an extensive background in natural product research and health, and is an award nominated writer and co-owner of 24k Goddess, a new luxury natural beauty brand – 24kgoddess.com.

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Beauty Lifestyle

Beauty Spot

shedding light on beauty tricks, products and more Calendula & Argon Oil Shampoo Gently cleanses and hydrates dry, coloured and brittle hair. Helps protect colour treated hair from fading. Locks in moisture, to strengthen and improve hair condition. Promotes healthy hair and scalp. Available from: www.aqicare.com RRP: $25.95

Silk’n ReVit Silk’n ReVit a non-invasive dual action microdermabrasion system which combines gentle dermabrasion exfoliation and vacuum stimulation to improve skin tone, texture and elasticity for a glowing complexion. ReVit works by gently removing old dead cells from the skin’s surface and stimulating new skin cells to emerge for radiant, youthful skin. Unlike traditional microdermabrasion tools which uses crystal abrasion that can lead to inflammation of the skin, ReVit utilises gentle diamond abrasion to polish away dull, dry or rough skin and reduce the appearance of fine lines, age spots and acne scars.

ReVit comes with three different head attachments, each designed to treat specific areas and skin types: precision tip is suitable for small areas (including around the nose and eyes), fine tip is ideal for normal skin and coarse tip for a more intensive abrasion.

RRP: $199.00 Available from: www.silkn.com.au Trefiel Repairing Hydromask The perfect introduction to face masking. This mask will leave your skin glowing like never before. Think radiant skin that is plump and dewy. It will: Reduce redness & blemishes Nourish & cleanse irritated skin Fight fine lines & wrinkles RRP: $9.95 Avilable from: https://trefiel.com

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Tired Eyes No More...

Beauty

Unfortunately for most mothers, a lack of sleep is an everyday reality. Sore, tired eyes and the inevitable dark circles that surround them are clear giveaways, shouting to the world “I’m tired and not coping well” With this problem affecting so many of us, we wanted to look into the best ways to revive your eyes and hide the dark circles. Here are some products we came across: Oh Hello 24k Goddess - Eye Masks The Perfecting Active Gold Eye Masks are a rich, golden mask that’s as good for your skin as it looks. Infused with 24 karat active gold, plant collagen, vitamin A, grape seed oil and oat peptides the masks premium, plant-based natural ingredients help improve the skin’s appearance, increase hydration, smooth fine lines, brighten dark circles or uneven skin tone, tighten, energise, soothe and create a goddess glow. Perfect for mums, the masks stick effectively under each eye, with no need for you to stay stationary during the 20 minute treatment. Available from 24kgoddess.com RRP: 1x pair - $8.95 | 4 x pair - $24 tonic australia’s Eye Pillow A beautiful, Australian-made product, filled with aromatic lavender and flax seed, which is designed to help alleviate swollen eyes and block out light - perfect for meditation or after yoga relaxation.

RRP: $24.95 Available From: http://tonic.net.au/product-category/eyemask-eye-pillow/eye-pillows/

Mary Kay Timewise Repair Volu-Firm Eye Cream Now one eye cream targets deep lines, dark circles, sagging, bags and upper eyelid droop. A lifetime of repeated facial expressions – like laughing, smiling and frowning – really takes a toll on the fragile eye area. And when you factor in years of sun exposure and all the squinting that can go along with it, the result can be eyes that make you look more tired and older than you feel. RRP $70.00 Available from: http://www.marykay.com.au

W7 Cosmetics Hide It Concealer Concealer provides medium/heavy coverage, ideal for hiding dark circles, blemishes and red marks, blends well, doesn't crease and comes handy lipstick style case. RRP: $4.99 Available from Chemist Warehouse stores nation wide

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Travel Lifestyle

What to pack on a School holidays have come around again for many little Aussies, and if you’re lucky, you and your family will be heading off on a mid-year winter break.

Whether you’re staying local or thinking of heading somewhere overseas, packing for a holiday with kids can be a pretty mammoth task.

But packing doesn’t have to be as tedious and stressful as we often make it out to be. There are a few essential items that you should pack to ensure that your winter escape is not only smooth sailing but a hit with your kids too.

1. Sunscreen

Just because it’s winter doesn’t mean that the sun’s UV rays are any less harmful to our skin. In fact, if you’re heading to the slopes these school holidays, sunscreen is a must.

You might not notice the sun in the freezing cold, but when it reflects off the snow and ice, it can catch you out and leave you very sunburnt. Make sure to pack the highest UV protection and don’t forget to apply each time you venture out of your warm and cosy accommodation.

2. Snacks

Snacks are a necessity on every family holiday. Bringing your kids their favourite treats is a must not only for when you’re in transit, but for when you arrive at your destination as well. If you’ve got a few fussy eaters, snacks can be just the thing you need to help make your trip run that much smoother.

Nothing calms the little ones down quicker than a handful of their favourite crackers.

3. An iPad

Spending all day outside in the snow can be exhausting not only for your children, but for you as a parent too. Packing an iPad or some other form of entertainment like your laptop or even some DVDs so that you can hole up inside and watch a few movies is great for a little R&R. Packing an iPad is also great for keeping the kids entertained whilst in transit. Apps like Netflix and Stan have offline viewing functions, which allows you to download content that can be watched at a later time, like in the car or on the plane, without an Internet connection.

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Travel

Winter Adventure 4. Waterproof jackets

Kids can be clumsy, we all know that. A waterproof jacket that you can chuck on over a few layers of clothes can be a lifesaver if you’re heading out into the snow. We’re all guilty of forgetting that snow is just frozen water when we’re overcome by our inner child and tempted by snowball fights and snow angels. This can become a bit of a problem if you’re not equipped with a sturdy waterproof jacket. Make sure you take one along, not only for your kids but for yourself as well, if you want to remain warm, dry and cosy.

5. Beanies, gloves and scarves

Having cold hands can be a real damper on a day out with the family, especially for the little ones.

Make sure you pack some wooly pieces so that you and your family are snug from head to toe. It’s also a good idea to pack a few back up beanies, as we all know what kids are like with loose items of clothing.

6. Books

Break up your kids’ screen time with books and their favourite stories. It’s great to see children get stuck into a good book. Not only does it give you a little time to relax but it’s also better than plonking them in front of the TV all day long. Bringing along some books, as well as colouring books, toys, board games and activities is a must for those rainy days when it’s too cold to venture outside.

Bessie Hassan is Money Expert at finder.com.au, the website that compares virtually everything.

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Travel Lifestyle

Protecting your home when away on Holiday

It’s something many of us take for granted, but with over 200,000 Australian homes broken into each year, security is something homeowners need to be more mindful of, especially when going on holiday.

With the results of a recent study undertaken by Lane Security and Crime Stoppers revealing lax Aussie attitudes towards home security, both organisations developed a checklist to help homeowners better protect their home.

• Have quality locks on all external doors and windows and conduct regular maintenance on these locks • Regularly wipe all external surfaces of your locks with a damp cloth to remove dirt, grime or salt. If you live close to the sea do this weekly • Depending on the level of use, change your locks every 10 • • • • •

years or so Fit every external door with a lock that has either a built-in deadbolt or a separate deadbolt Don’t leave keys hidden outside the house - leave a set with a trusted friend or family member Don’t hand over keys to your house or car by labelling them with personal details Secure your shed and any tools that can be used to force entry to your home Remember to lock up at all times; the quality of a lock doesn’t matter if it is not locked

Home security doesn’t have to be about expensive, high-tech systems, it’s about getting the basics right and utilising your existing assets to the best of your ability. If you have locks, use them and look after them. Replace locks if you notice any of the following: • • • • •

Corrosion, especially around lock cylinders Excessive play (movement) in levers or knobs Latches sticking Keys getting stuck in the lock Any clicking or interruptions to the smooth operation of a lock

Being prepared and aware can help you avoid the distress of a break-in and becoming another burglary statistic, giving you peace of mind while enjoying your holiday.

Article from Lane Security.

As a trusted, Australian brand, Lane Security design products that are built to both withstand the harsh Australian climate; and the sustained use from your family for many years to come. Lane Security’s team of security experts delivers superior, quality products that are tested to product standards and delivered at a value for money price, because you can’t afford to compromise your family’s security.

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Reviewed

Travel

Mg Naturals Organic Airbrush Miracle BB Cream The Mg Naturals Organic BB Cream is 100% Titanium Dioxide Free and made with natural organic materials. I like the pump bottle which makes it easy to get the BB Cream out and apply it. The cream has a great texture to it – light and creamy, without feeling heavy.

In today’s fast paced environment, with so many time poor mums; taking advantage of everyday products designed to offer a pampering, nourishing experience can help you look and feel better. Freya’s Nourishment is a company devoted to creating natural products that nourish both your body and soul. Read the Review

Nikon D5600

Wholey Breakfast Smoothie The Wholey Breakfast Smoothie offers a dry mixture of oats, nuts and seeds which you combine with milk to create a smoothie.

We love making smoothies for breakfast, so I welcomed the opportunity to test a product that will enhance the health benefits of our smoothies. It also offers a quick ‘on the go’ meal option for me when I have to rush out for meetings. See the review

Read the review

Investing in a good camera has always been important to me. I want to know that when we are on holidays or for special events, my camera will be able to capture the memories clearly and without issue. I liked that I could snap selfies with my phone as the remote, and the WIFI connection from camera to phone offering instant access to the photos along with Social Media sharing options.

Read the Review

When Business Meets Baby

Written by Rachel Allan, When Business Meets Baby is designed to offer mums currently running their own business: advice, tips and the lessons learnt by both Rachel and other successful mums through their business. Read the Review

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Lexi & Lottie Detective Handbook A fantastic new book series based on the hit Eleven television show Lexi & Lottie! Being identical twins is an asset for 12-year-old detectives Lexi and Lottie, especially when it comes to cracking crimes in their country town of Appleton and its Animal Park. Everyone knows two heads are better than one! Add a little twin telepathy to the mix, a pet mouse with a nose for clues and their hilarious journalist friend Fred, and you have a dynamic crime solving combination that leaves local crims scratching their heads!

Available from: All leading book stores RRP: $12.99 A fun book supporting to combat anxiety related to perfectionism - a much needed message for all. Making mistakes, being corrected, being told you’re wrong, losing … these are common triggers for increased anxiety and unwanted behaviour. Why? Simply because we forgot we are ‘human beings’ and not ‘human doings’. We think we are worthy based on what we ‘do’ and feel critisised when what we ‘do’ is critiqued!

The messages in this book shares that we are all already perfect just for being us. We learn that what we do will sometimes be perfect and sometimes not – and that every mistake we make is simply a learning opportunity! For more info: http://www.sunlightink.com. Sunlight Ink Publishing is supporting the literacy programs in Papua New Guinea to raise funds to get 1500 books available for their students.

What if Vegetables Were People Four Melbourne kids and their dietitian mum wrote What if Vegetables Were People, a cute picture book about cartoon veggies which uses reading as a way to help other kids know and eat their veggies. Mum, family dietitian Kate Wengier from foost.com.au, says reading about veggies will help build towards the 20 positive food exposures research shows kids need to try a new food - and it can take the pressure off kids - and parents - at meal times. The book is full of fun and colourful veggie characters which Elijah (11), Oliver (9), Ari (6) and Lily (4) designed and uses catchy rhymes to appeal to ages two and up. Preorder now to get the book published and into the hands of kids by July 17 https://www.kickstarter.com/projects/937734237/what-if-vegetableswere-people RRP: $25

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Hatch and Dispatch: tales and advice from a midwife Midwife of 35 years and mother of three Vicki Bryce gives her advice to expecting mums. Using stories from the delivery suite, the book blends narrative and advice into a funny but practical resource. Vicki uses the stories from her career to show that every woman has the same concerns, the same questions, and makes essentially the same noise when pushing a baby out. Read about the hallucinations some women experience when using nitrous, what happens to tattoos and piercings during pregnancy and do's and don'ts for partners. Available from: https://www.alisabryce.com. au/product/hatch-and-dispatch-tales-and-advice-from-a-midwife/ with free postage), Amazon, Book Depository, Kindle, Burns Bay Bookery.

RRP: $24.95 The Reading Mountain The Reading Mountain is an innovative range of children’s books designed by an Australian teacher to encourage children to not only learn to read, but to love to read. Designed to fill the void in what is currently available to parents and teachers, The Reading Mountain books giving specialised learning support to new readers, using the five key components of reading; Phonemic Awareness, Phonics, Fluency, Vocabulary and Comprehension. With beautiful original illustrations, interesting storylines and a graphic novel and ‘chapter book’ format, these books are sure to engage and delight both children and parents alike. Available from www.thereadingmountain. org RRP: E-books $6.95 and printed books $15.95 Tree Magic by Harriet Springbett Thirteen-year-old Rainbow discovers she can communicate with trees.

But that’s just the beginning. Her magic hands can shape trees at her will, but her gift is dangerous and has fatal consequences. An accident that leaves Rainbow unconscious leads her mother to make a confession that will change Rainbow’s life forever. Are her abilities a gift or a curse? Can Rainbow really trust her mother? From England to France, through secrets, fears and parallel worlds, Rainbow’s journey to understand her powers takes her beyond everything she’s ever known. To find the truth, she must also find herself. Available from Amazon.

RRP $5.59

Smurfs: The Lost Village In this fully animated, all-new take on the Smurfs, a mysterious map sets Smurfette and her best friends Brainy, Clumsy and Hefty on an exciting and thrilling race through the Forbidden Forest filled with magical creatures to find a mysterious lost village before the evil wizard Gargamel does.

Embarking on a roller-coaster journey full of action and danger, the Smurfs are on a course that leads to the discovery of the biggest secret in Smurf history! Available on DVD 5 July

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Warm up winter breakfast for your kids with NEW Lowan Toy Story Oats. There are 2 tasty flavours to choose from – Honey and Strawberry.

Each sachet contains the goodness of Australian grown oats, high in wholegrains with no artificial colours or flavours. With an impressive 4.5 Star Rating and the convenience of a delicious creamy porridge in 90 seconds - breakfast for kids has never been this easy. Available in IGA, Foodland, FoodWorks & leading Independent retailers RRP: $3.99

Erstwilder’s ‘Woodlands Creatures’ Collection Take a step into the woods, to the days of old, of Golden Books and vintage Disney with Erstwilder’s highly anticipated limited ‘Woodlands Creatures’ collection. Inspired by tales of enchanted forests and the occupants within, the collection consists of 17 delightful and whimsical forest friends brooches, one chirpy pendant and ‘corny’ earrings. Erstwilder pieces come packaged in a delightfully branded gift box and also include an insert card featuring the product sketch, name and story, placed inside the box lid.

Visit: www.erstwilder.com for more information

Mustela New Generation Skincare Mustela® researchers discovered that a baby’s skin is most fragile between birth and age of two and scientifically demonstrated babies each have different kinds of skin with different needs, deserving of its own care.

The breakthrough insight shows children are born with either: Normal skin that needs to be hydrated daily; Dry skin that needs to be hydrated and nourished, and Extremely dry/eczema-prone skin, subject to extreme dryness and sensations of itching, that needs to be hydrated, soothed and replenished daily. With this insight, Mustela® developed patented specific natural ingredients - clinically proven under dermatological and/or paediatric supervision - to be effective for each type of skin. Visit www. mustela.com.au for more information.

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ICE ID (In case of Emergency Identification) The ICE ID shoe tag is an emergency/medical identification solution for both children and adults.

It is perfect for travel and outdoor activities, as peace of mind in case of emergency.

The ICE ID tag secures firmly to shoes (lace-ups, hook/loop, sandals) or clothing (belt loop) with a hook/loop fastening and contact information is written on a waterproof ID card that slips inside a secure pocket. The tag features easily visible red and reflective silver material. Available at www. iceid.com.au RRP$10 including postage in Australia

Pilot Pop’lol gel pen Let your colours flow and your creativity shine with the new Pop’lol range of gel ink pens from Pilot Pen Australia. Designed to help you unleash your inner artist, this collection will make your illustrations, artwork and hand writing pop.

Containing pigment water-based ink, which has been formulated to create more intense and vibrant colours, Pop’lol glides on smoothly, is fade resistant and is incredibly vivid. RRP: $2.80 each For more information visit Pilotpen.com.au

Pitango Little Goodness Pots for Toddlers Pitango Little Goodness meal pot range is a specifically created toddler range (from 1-5) for mums who struggle to find healthy and convenient options for the little ones. Available in the chiller section at supermarkets nationally; the Range comes in four flavours: Cauli Mac & Cheese, Grass Fed Lamb Casserole with Couscous, Chicken Noodle Stir-fry with Green Veg and Pasta Bolognaise with Grass Fed Beef. RRP$3.99 and each pot contains 1 serve of veg!

Monopoly Gamer a new way to play Monopoly featuring the Super Mario Characters. In the Monopoly Gamer Edition, players race around the board to complete levels (buy property), collect coins (money) - either from the bank or by using special powers to take them from other players— and battle legendary bosses to rack up points and win the game. Available this August at major retailers for RRP $44.99.

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