PakMag Mackay & Whitsundays - May & Jun 2022 - Issue 89

Parents and Kids Magazine

ISSUE: May & Jun 2022

89

MACKAY & WHITSUNDAYS

Local School Holiday Activities Learn the Power of Contentment WIN this

MOTHER’S DAY WITH

Our Mega Giveaway

STEAM in the Kitchen and Garden

100

Family-Friendly

EVENTS FREE

Confident and Creative Problem Solving Skills

RESETTING 4 YOUR CAREER Things to Consider When

The Good, the Bad and the Truth About Becoming a Mum

+

Dive Deep and Build Better Connections

5

The Thing Is

6

It’s Never too Late to Begin or Reset Your Career

9

The PakMag Experts

10

The Power of Contentment

12

The Power of Sound and Voice

15

All Things Health

16

Autism - Helping Children and Families Cope with Change

18

STEAM Fun in the Kitchen and Garden

20 The Good, the Bad and the Truth About Becoming a Mum 22 Bump, Bub and Beyond 24 Parent’s Puzzle 25 Mini Mag

Hello and welcome to our May Mother’s Day edition, celebrating all the wonderful mothers in our world.

Becoming a mum has been one of the most rewarding and challenging roles of my life. Having little mini versions of yourself that openly share with you how awesome you are, and sometimes the things they don’t like about you, is always a treat. Often the traits they have that we struggle with are traits we also have, which is always fun to navigate… especially when we give them feedback about a certain habit or trait and they say “but you do that”. Ouch. My favourite is when they ask if there is a baby in your tummy because it’s poking out, or awkward questions about the birds and the bees in front of people. There’s plenty to go into the speech list for their 21st and get them back one day, trust me. Mothers can be patient like that.

Speaking of patience, this edition we share about getting your family scuba certified - if you are planning on holidaying at home this year, add this activity to your list. It was such an incredible experience, you can read more about it on page 38.

The team and I hope you love this edition and that you get lots out of it.

If you are wanting to share your voice - you can find out more at www.pakmag.com.au/communitycontributor

32 Knowing What’s in Your Food

To all the mothers, grandmothers, stepmothers, aunts and influential women in our children’s world - happy Mother’s Day! Raising children to be the best humans they can be is an honour, gift and huge responsibility - thanks for doing such an amazing job raising the next generation.

35 Help Your Teen Navigate the Dangers of Comparison

Until next time, happy parenting, and don’t forget to tell everyone, you read it in PakMag.

28 Mother’s Day Giveaway 29 Mother’s Day Recipes

36 Parenting Power Struggles 38 Diving to Build a Deeper Connection 40 Entertainment and School Holiday Activities 45 Daddy Diary 47 What’s On

PakMag Founder and Editor-in-Chief Bree James Creative Team Leader, Graphic Designer and Editor Clare Winter Marketing and Events Coordinator Alyssa Marino

Bree Bree James PakMag Founder and Editor-in-Chief Contact Us: p 4053 3331 e admin@m2f.com.au a PO Box 7433 Cairns Qld 4870 www.pakmackay.com.au • www.pakmag.com.au • www.m2f.com.au

Videographer, Graphic Designer and Podcast Producer Monique Saggers Content Coordinator Sasha Rozhkova Accounts and IT Support Trent Stievano

Sales and Business Development Tracy Couper

Enquiries admin@pakmag.com.au

Our North Queensland Channels PakMag Mackay Parents of North Queensland pakmag_nq Parents and Kids of North Queensland Our Global Parenting Channels PakMag Online pakmag_national PakMag The Give It A Go Group For Parents The PakMag Parents Podcast PakMag TV

PakMag would like to acknowledge the First Nations people within the Mackay, Whitsunday and Issac Region. The first storytellers of country in which we work, live, and enjoy. PakMag would like to pay our respects to Elders past, present and emerging.

Disclaimer: No part of this magazine, including the advertisements within it may be reproduced, in part or in whole without the expressed permission of the editor. Whilst the greatest of care is taken to ensure that the information in the magazine is correct at the time of going to press, readers are advised to check details before visiting. The publishers cannot accept responsibility for errors, inaccuracies or omissions.

The ideas expressed within PakMag are not necessarily the views of the publishers, but those of individual writers.

We have done our best to ensure all events and information was correct at the time of going to print. Please check with individual businesses and authorities during these uncertain times.

We encourage recycling. Please keep this issue for future reference, pass onto your friends and family, use for craft projects or place into the recycling bin.

families www.pakmag.com.au | May / June 2022 3

The Thing Is

The Thing Is with Bree James I’ve reached the stage in my parenting journey where I apparently don’t know very much, however my children know everything. 90 percent of parenting at this point in time is them whining about why they “have to do everything?”, while you are in fact the one doing everything. Out of all of my body parts I feel that my eyes are in the best shape as they do hundreds of eyerolls every single day.

The thing is, motherhood may be the scariest hood you will ever have to walk through.

For starters, it is filled with deadly Lego that could attack you at any moment. Deals are being done at every opportunity for nearly every interaction, and if you have food on your plate that you are enjoying, they will take it if they want it. Nothing is safe, and even in your own home you can wake to them looking at you an inch away - heavy breathing, likely with some sort of germ they want to infect you with. If it’s not germs, it’s projectile excretions, mess that they make or the never ending loudness that makes your ears ring. Worse still is when there is silence… What the heck are they up to? No good is usually the case, as they say “silence is golden” unless you have a child.

The first rule of parenting is that rules are made to be broken, as are your favourite teacups, glasses, necklaces, plants, phones, iPads and anything else they get their hands on.

Often people say “Your kids have so much energy, where do they get it from?” Mothers know - they suck it from our soul. Pre-children many of us felt like we had an abundance of energy, however now, no matter how much rest we get, that relentless parenting brain is always thinking of the million tasks we need to manage on a daily basis. The most energy we ever have is when

we hear a yell, scream or cry and we jump into Mumma bear action like a ninja with boundless energy.

I question my parenting a lot, but I think we should also be questioning our children’s childing. How can putting a pair of shoes on before you leave home turn into such a drama that sees you telling the kids to put on their shoes, driving the 15 minutes to school, line up in stop, drop and go (wait, wait and get irate zone) and then as they go to hop out of the car, said shoes are still at home and you need to make a decision as to whether you send them shoeless or drive home to get them. How can these little humans suck so much time from not doing simple tasks is probably one of the most infuriating parts of parenting. Bedtime is another example. Why do children have a burst of energy that’s just stored for bedtime where they turn into dehydrated philosophers who finally want to spend time with you?

Like I said, motherhood is by far the most challenging hood you will ever walk through. If parenthood came with a GPS it would constantly be “recalculating” or suffering from a flat battery. Luckily many of us have some incredible people in our lives that hold our hands and hearts when we are scared or worried.

They show us love and compassion and help us through the tough times, and they are the light in the darkness when we need it, making walking through the hood, the best neighbourhood you have ever been a part of.

Bree www.breejames.com www.myvisionbook.com.au

www.pakmag.com.au | May / June 2022 5

Feature

It's Never too Late to Begin or Reset Your Career STORY Julie Holmes, Careers Coordinator at CQUniversity.

I often speak to prospective career-changers who are mid or late into their working lives and they all ask the question, “But isn’t it too late for me to change careers?” The good news is, it’s never too late, particularly in this new climate of lifelong learning!

Your work “why” involves exploring your motivations and determining what is important to you. Career planning is a lifelong process because life is constantly evolving - what might be priorities to your 20-year-old self, could be very different at 40.

Here are 4 things to consider if you are thinking about a career change.

Understanding your strengths and the elements of work you enjoy most will help provide career direction that will be fulfilling, expand on your potential and provide greater job satisfaction. This was the case for truckie turned oral health therapist, Samantha Barbeler, who in 2019 pivoted from her career in the coal industry.

1. Self-Awareness Start by dedicating some time to consider what your work “why” is.

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Feature

“I absolutely loved working in the coal mine, but I wanted to plan for the future,” Samantha says.

career goals that are recognised by industry and provide accreditation where required.

“I knew that if I were to ever start a family, working away and living at a mining camp would make that difficult.

So, I started thinking of other jobs that I could do.”

After reflecting on her time working as a Dental Assistant in her youth, Samantha recalled how much she loved the variety of the role and the patients, and realised that an oral health career was the path for her.

Further study is a great way to start a career change, like Stephanie Pasco who transitioned from a fitter and turner to engineer, and is now continuing her study to become a doctor. She started her career shift by enrolling in a Bachelor of Medical Science with aspirations to continue into medicine.

2. Occupation Awareness Thinking about making a career change can be overwhelming when there are so many different job options and emerging occupations to consider.

Additionally, pandemic disruption has caused significant changes to the job landscape. Skills shortages are on the rise with a recent federal Infrastructure Australia report (Oct 2021) that anticipated skilled job shortages could rise to around 100,000 by 2023.

If a new profession sparks your interest, do your homework on exactly what each occupation entails, including the typical tasks and responsibilities you would expect to perform in the role to help you make informed decisions.

3. Decision Making Time to weigh up all the information that you know about yourself and the occupations you have researched to make decisions about the most suitable career path for you. Some people may be required to upskill to bridge specific skill gaps. It is important to ensure you choose education providers that will support

“I completed my trade as a fitter and turner working at the local power station. It was a great experience, but I was interested to learn more and further myself,” Stephanie says.

“I had kind of fallen into engineering because of my trade, however, my lifelong dream has always been to be a doctor”.

4. Action Planning The final step in the career planning process is to create an action plan. This is the time to start putting steps into place that should identify your short-term and long-term goals. In your action plan, you can identify education and training requirements to ensure that you can enrol in your identified course, develop a job search strategy, identify potential employers or prepare for future job applications.

Making the decision to explore further learning opportunities or a change in careers can be a daunting and exciting journey. Be mindful that nothing happens overnight, but it is an investment in your future. And if you’re still not sure, consider this - if you look back on today in three years’ time, will you regret not having started sooner?

Julie Holmes is CQUniversity’s Careers Coordinator with 10 years of experience in career guidance and consultation across tertiary education, secondary education, community and employment service settings.

The CQUni Careers team supports prospective, current and graduate CQUniversity students in achieving their career development and professional aspirations through career education, guidance and information. CQUni Careers are about building employability and job search skills as students prepare to be work-ready in their chosen careers.

www.pakmag.com.au | May / June 2022 7

Expert Advice

The PakMag Experts Katrina Peters

Barbara Barnes

Statewide Family Law

Head of Course VET Business Studies

Dear Katrina, What happens if a parenting order is breached?

What are the benefits of completing a Diploma of Business?

The Court’s expectation when a parenting order is made, either by agreement between the parents or a decision made by a Judge after a Trial, is that parents will abide by that order. As one Judge of the Federal Circuit and Family Court of Australia often tells parties when appearing before her: “A parenting order is an order of the Court. It is not a suggestion. It is not a guideline. It is not a proposal. And the Court expects parties to abide by that order”.

Each parent must do everything that the parenting order says including taking all reasonable steps to ensure that the terms of the order take effect. It is also expected that parents encourage their children to comply with the orders, including positively encouraging them to do something they may not wish to do.

A parent breaches (“contravenes”) an order if they: • intentionally fail to comply with the order • make no reasonable attempt to comply with the order • intentionally prevent compliance with the order by a person who is bound by it • help or assist a contravention of an order by a person who is bound by it There are serious consequences for failing to comply with the parenting order without a reasonable excuse. Some of these may: • require you to enter into a bond • require you to participate in community service • order you to pay a fine • order you to a sentence of imprisonment To remind parents of their obligations with respect to a parenting order, whenever a parenting order is made by the Courts, an attachment entitled “Parenting orders – obligations, consequences and who can help” is attached so that they remain aware of their obligations.

If you would like more information about breaching orders, please contact us. a 34 Wood St, Mackay www.swc.net.au

These days, many people are looking to start their own business, improve the one they already manage, or just improve how they work.

CQUniversity’s Diploma of Business course will not only assist people looking to start their own business, but also give people the confidence and motivation to succeed.

Conveniently available as an online course, the Diploma of Business is not only practical, it provides engagement via weekly Zoom sessions with your teacher and fellow students.

The course builds self-esteem, provides opportunities to express ideas, creates solutions and increases high-order thinking.

It’s not just for new business owners either. It can help leaders upskill to better manage their business, gain new skills to re-enter the workforce, and provide a pathway to CQU’s business degrees. In fact, students who complete the Diploma of Business may receive up to eight units exemption into CQU’s Bachelor of Business.

Students will learn to communicate effectively, develop critical thinking, manage and monitor operational plans, budgets and business resources, promote innovative and continuous improvement practices, and manage and monitor performance.

Teamwork is also key in business and this course will assist business leaders with techniques to provide constructive feedback and recognition, encourage team collaboration, and advance their own emotional intelligence. Ultimately, the Diploma of Business will help you learn a diverse range of new skills and build upon existing knowledge helping you achieve your career goals.

One of our success stories, Jozanna Brown completed the course satisfied with new skills to add to her resume.

Jozanna said: “I really enjoyed receiving a letter saying that I was eligible for entry into the Bachelor of Business, and that felt really great. It was a good entry level introduction for people who aren’t ready to commit to a university degree.”

To learn more about BSB50120 - Diploma of Business, contact our friendly customer service team on 13 27 86 or visit www.cqu.edu.au/tafe. RTO 40939 p 13 27 86 www.cqu.edu.au/tafe

www.pakmag.com.au | May / June 2022 9

Feature

The Power of Contentment STORY Bree James When you ask someone, “What do you want from life?”, many times they will answer with “I just want to be happy”. But as the old adage goes, happiness is fleeting. Happiness, like any other emotion, is finite and not sustainable. Contentment however, is a state of satisfaction that transcends the allure of basic needs and desires.

To dive deeper on this topic, we invited Daniel Cordaro onto the PakMag Parents Podcast. He is the founder and CEO of the Contentment Foundation, a nonprofit organisation that supports the mental well-being of schools around the world.

What is contentment and how does it differ from happiness?

Happiness is great, it’s a mascot for all positive emotions.

If you’re feeling elated or proud, you’ll likely say that you’re happy. Happiness is used to describe a feeling

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of good mood and often it’s something we want or desire. However there is another side to wellbeing, it is directed inward, and has nothing to do with what’s going on outside. It permanently resides within us - it’s total acceptance cultivated within, and that is contentment.

Feature

Do you think we have been conditioned to believe we need more, despite already having so much?

I read this statistic from the Red Cross that states “If you have food in the refrigerator, clothes on your back, a roof over your head and a place to sleep… then you are richer than 75 percent of this world.

If you have money in the bank, in your wallet, and spare change in a dish someplace… then you are among the top 8 percent of the world’s wealthy!” It puts things into perspective, doesn’t it?

We're all searching for more meaning, but in reality we sometimes need less to feel better. Sometimes, taking a moment and getting rid of all the complexities of accumulation puts us in the moment, and that’s the greatest gift that you can give to yourself.

‘The More Strategy’ and ‘The Enough Strategy’ were identified by your research team at Yale – can you explain them and their significance when it comes to our wellbeing?

At the end of the day you have these two categories of practices, the more approach, and the enough approach. If you have a nice balance between them, people generally feel really good in their lives and overall feel like they’ve found the wellness that they've been looking for.

I know people who seem to get the rough end of the stick and would question why they should be content - what advice do you have for people who are experiencing hardship and repeated trials?

And how can this mindset help them?

There can often be confusion when people hear the word contentment and it can be misconstrued as complacency - but contentment is anything but. It's actually one of the most challenging states to cultivate. When we're in a true state of contentment, we recognise all of our emotions. In many ways contentment is a highly active state where we're constantly assessing how we're feeling and being honest and vulnerable.

That is how contentment can really add value to people's lives, it's a great tool for navigating the world around us.

What tips do you have for cultivating contentment?

You're just awesome the way that you are. When you start to direct your attention inward, you're going to see how rich you are, how your mind works, how helpful your emotions are and how big your heart is. Allow all of these states to come through and make good decisions about what you're doing in your life.

Daniel Cordaro, Ph.D. is the founder and CEO of the Contentment Foundation, a nonprofit organisation that supports the mental wellbeing of schools around the world. The Contentment Foundation offers child and adult wellbeing courses to schools internationally. He previously worked at the Universal Expression Project at UC Berkeley and led a global team that decoded the human language of emotional expressions across over a dozen cultures.

For more on this topic with Daniel, tune into Episode 123 of the PakMag Parents Podcast at www.pakmag.com.au/podcast

Resources and Tips for Finding Contentment • Read The Happiness Trap by Dr Russ Harris

• Share what you are grateful for every night at dinner

• Write in a gratitude journal.

The Five Minute Journal by Intelligent Change is a great one.

• Enjoy the simple things in life • Live in the moment

www.pakmag.com.au | May / June 2022 11

Education

The Power of Sound and Voice STORY Bree James Music and sound have been ingrained in all cultures throughout human history. This is why sound therapy can be so powerful. A sound therapist uses their voice, and musical instruments like gongs, tuning forks, and singing bowls, to direct sound waves to your body’s energy field. These vibrations interact with your own subtle vibrations to restore balance on a physical, psychological and energetic level.

I interviewed Allison Davies on the PakMag Podcast to find out more on the Power of Sound and Voice.

She is a highly qualified Sound Therapist who holds a Bachelor of Music, Bachelor of Teaching and a Master of Music Therapy.

What effect do thoughts, words, and music have on our bodies?

“There are so many different and complex ways that our thoughts, words, sound and voice impact our body.

Using our voice out loud can be a really incredible way of supporting ourselves to feel safe and coming out of survival mode. Survival mode underpins anxiety, fear, and a lot of what we struggle with in our modern Western world.

When we sing, we are also breathing. When we sing out, we literally cannot breathe in as we're singing out.

So, by default you are using your voice in a way that is controlled breathing. Controlled breathing relaxes our nervous systems and tells us that we’re safe. Making music, listening to music or even thinking about music leads to this whole brain response where there's just so

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many different parts of the brain active, more than any other activity you can do. The power of sound and voice is incredibly important for our brains, bodies, energy and wellbeing.”

How can we harness the power of sound to take care of our brains and wellbeing?

“There is no tool more powerful for healing than the human voice - your body is an instrument.

We are two thirds liquid in terms of our body so when you look at what happens to sound waves and vibrations with water it’s no wonder music and sound impacts our body in such a positive way and improves our brain function and wellbeing”.

Music as therapy may be a foreign concept to some, but from your experience – how life-changing has it been with those you have worked with? Can you explain how it helps people of all ages self-regulate?

“Sound therapy is a healing technique that employs the vibrations of the human voice to go beyond relaxation and foster healing. Some sound therapists use external instruments, such as tuning forks or singing bowls.

However, there is no tool more powerful for healing than the human voice. Music therapy is the use of music to attain and maintain health and wellbeing. Music can be used for physical outcomes but you can also use it to improve sleep quality, it's such a holistic and noninvasive way of working with someone. Music therapy is a very powerful allied health avenue”.

Education

As a person with autism, how has music helped you?

“Music saved my life. I didn’t realise I was autistic until I was in my 30s. As a child, I used to count in my head constantly in three’s. It was just constantly like “123, 123, 123”. I lived this constant, very highly stimulated and dysregulated life where I couldn't stop or relax. Music helped stop these feelings, when I would hear music, I wouldn't be counting.”

saw this video, hundreds of people emailed me to say I love this song but I could never sing it to my children because I don't want them to learn to sing badly. The shame of this social construct of this idea of someone not being musical runs deep. The shame and suppression of our voices, especially with women being shushed and not allowed to speak, adds all of these layers of trauma connected to our voice which makes it very difficult for some of us to express ourselves musically”.

What tips do you have for people interested in harnessing the power of sound?

“Even humming is musical and using sound has been proven to be really amazing for your body. Two generations ago our grandparents used to hum and whistle all the time - music can be so simple. Because of the relationship between music and our brain, I think of our brain as a musical organ. We're all musical beings, and a lot of people have a very difficult relationship with their sense of musicality. Some may feel like they can't sing in tune or they're not good enough. There are all these factors when we're considering the type of people we call musical, and they're not really a reflection of musicality. Humans are musical and we just need to step into creating a relationship with our voice and feeling confident to use it out loud. We are musical it's inherent to us. My hope is that if people start expressing themselves musically, it will really improve our anxiety levels and mental wellbeing”.

Have you got any ideas of things we can try to increase our use of sound and voice in our lives?

“I want to acknowledge that it can be hard to use your voice. When you are someone who's always had self-limiting beliefs around your sense of music, your musicality. So, when I sang ‘every little cell’ and people

WATCH THE VIDEO IN OUR ONLINE MAG Here are some simple things you can try:

1. Humm 2. Sing out loud 3. Sing in your head 4. Dance 5. Whistle 6. Melodic Mantras sing “I am strong” 7. Repetition 8. Rhymes 9. Read out loud 10. Play an instrument 11. Listen to music

Some of the Benefits of Sound Therapy Include: • Relaxation and lower stress levels • More balanced moods • Lower blood pressure • Lower cholesterol • Improved sleep • Heightened awareness, clarity and balance • Reduced chronic pain • Emotional and social development • Improved cognitive and motor functioning • Improved psychological and psychiatric health • A stronger immune system • Improved creativity

Allison Davies creates online resources for parents, educators, and support staff, and works with schools to deliver professional development around the topics of childhood brain development and the use of music as a regulatory tool. Allison holds a Bachelor of Music and Bachelor of Teaching, a Master of Music Therapy, and Neurologic Music Therapy training. As an autistic person with attention, sensory processing and executive functioning difficulties, she works within a neurodiversity framework promoting acceptance and regulation over assimilation and intervention. www.allisondavies.com.au

For more on this topic with Allison, tune into Episode 122 of the PakMag Parents Podcast at www.pakmag.com.au

If you are interested in attending a Sound Bath, Bree hosts them every month online or in person. Head to www.myvisionbook.com.au/energyclub to find out more.

www.pakmag.com.au | May / June 2022 13

Health

All Things Health Stay Sun Safe During Winter Sun safety is paramount year round, especially in our sunny state. Even in the cooler months, a lack of sun protection can still have detrimental effects on your health. Here are five reasons why you need to stay sun smart no matter the weather.

1. Our UV levels are high all year round. UV is measured with a UV index and that ranges from 1 - 15, with 3 or more considered harmful. Which is almost everyday in QLD.

How to Use Essential Oils for Menstrual Cramps The use of essential oils to manage and minimise common ailments has been going on for centuries, and this includes the management of menstrual cramps. This is predominantly through aromatherapy, as their scent can help ease stress and anxiety.

In addition, there is a selection of oils that are believed to aid in reducing menstrual stress and discomfort, through both aromatherapy and massage. For example, the use of a massage oil with lavender oil in it is said to reduce the intensity of cramps, as well as deliver aromatherapy during the massage.

2. Around 2 in 3 Australians will be diagnosed with a type of skin cancer by the age of 70, of which 80 percent are a direct result of sun exposure.

3. Vitamin D is not an excuse to slack off on sun safety.

Unless otherwise stated by a medical professional, you are likely getting plenty from your everyday activities.

4. You can’t tell when the damage has begun. And don’t think a tan gives you a “healthy glow” - it’s a symptom of DNA damage.

5. Clouds don’t block all radiation, so sunscreen is still a must.

An overcast day outside can still cause damage, if not a full blown burn. So remember to slip, slop, slap, seek and slide.

It’s imperative to be mindful when using essential oils as concentrations can be harmful, remember - dosage is key. It is also recommended that you dilute your oils with others known as carrier oils - those made from seeds and nuts. These include coconut, avocado, and grapeseed.

All About the Sneeze One of the purposes of a sneeze is to rid your body of infection, but it’s also a mechanism utilised by viruses. Each sneeze can spread over 100,000 virus particles across several metres!

It’s no wonder then that with the constant interactions at school and daycare that children get inundated with colds and flus. Fortunately, with help from their immune system, improved social skills and hygiene, their level of infection rate drops from ten or more, to just two or three a year.

We can also sneeze to expel any irritants that have made their way in.

This includes dust, smoke, and pollen.

Consult your local health practitioner, doctor or pharmacist for advice on these topics first to ensure the best health outcomes.

www.pakmag.com.au | May / June 2022 15

Education

Autism – Helping Children and Families Cope with Change STORY Dr Rosemarie Truglio, Senior Vice President of Curriculum and Content at Sesame Workshop All children like routines. They help them to ease transitions and prepare them for what comes next.

For those on the autism spectrum, routines are especially important. Knowing what to expect helps to create a sense of safety and calm.

All children can get thrown off when schedules and routines change, but children with autism can have an especially tough time.

Common changes or new situations might include leaving the home, meeting new people, going somewhere new like the doctor, doing things in a different order (like having dinner before a bath instead of afterwards), or a complete change in routine like having mum and dad work from home due to Covid-19.

There are however some simple ways to help your child cope with change, whether big or small:

Create Visuals Create visuals such as charts to help children understand new routines or changes. Visual schedules

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can help prepare children for their day at home or school and show what is expected of them, and they’re a great tool to let your child know when certain things are going to happen throughout the day.

Start by keeping schedules short and sprinkle in lots of fun activities as rewards!

Preparation is Key Prepare your child, particularly when it comes to outings. Try to give your little one as much advance notice as possible that you’re heading out to let him or her know what to expect and what will be happening.

Some ways to prepare for an outing include: • Show some pictures of where you will be going and what you’ll be doing once you arrive.

• Repeat the information as much as possible – just before setting off, on the way there and upon arrival.

• You can also make a visual schedule with simple pictures that represent, for instance, a suitcase, car, grandma’s house, cousins, dinner, and home again.

Education

Acknowledge Achievements

The Big Changes like Covid

Embracing change is a huge achievement for any child.

Make sure you let your child know you’re proud of them when they show flexibility. “I am proud of you when…, you are being flexible.”

Your child may be wondering, Why is everything so different? or Why am I feeling scared?

Provide Alternatives Changes might feel a tiny bit less daunting when we feel we still have choices. For example, “We cannot go around the block, but we can play in the backyard.”

It might not seem like these efforts are making a difference at first, but with time and consistency, they can create an environment where change is easier on everyone.

Create Fun Family Traditions Traditions and rituals are an important part of routine, and can make new situations and change – like the start of school or going on a holiday – feel familiar and less frightening. And when children feel secure, they may be more likely to try something new.

So, create traditions that celebrate your family.

Make up a family cheer, a special handshake or hug.

These kinds of things reinforce the idea that you form a family unit together and that you’re all there for one another, no matter what.

Research Many venues have special passes for children with autism or other special needs. Call ahead to find out how you might be accommodated. If possible, look for quiet places in which your child can decompress away from any crowds so that you can all stay there longer and have more fun!

They might have heard words like Covid-19 or Coronavirus, know people who have been sick or may have missed some school. Perhaps their therapists and other community members have missed appointments due to lockdowns or restrictions.

For children that are verbal, find out what they already know and ask questions like: • “Have you noticed any differences in our lives right now?”

• “Do you know anything about what has been happening?”

• “Do you know what Covid-19 or the Coronavirus is?”

• “What questions would you like to ask me?”

Provide as much reassurance as you can, watch for any signs of stress and let them know that you’re working hard to keep your whole family safe.

For children that are not verbal, explain the changes right away and look for signs of stress.

Also, keep as many of their routines the same and emphasise the things that will stay the same, like eating breakfast, taking a bath, brushing our teeth, bedtime, getting dressed, etc.

These simple tips can help you to manage change and help your child deal with those changes in a way that will keep them feeling safe, calm and assured.

Dr Rosemarie Truglio Ph.D. has been a vital presence at Sesame Workshop for more than two decades. She is the Senior Vice President of Curriculum and Content at Sesame Workshop, overseeing content development across media platforms and product distribution and is an authority on child development. Dr Truglio is also author of Ready for School! A parent’s guide to playful learning for children ages 2 to 5.

Sesame Workshop, the nonprofit educational organisation behind Sesame Street, has launched Sesame Street and Autism: See Amazing in All Children a series of resources designed to help children and families cope with changes in routines and uncertainty.

Check out it out at autism.sesamestreet.org.

The range of resources include videos for kids and parents, storybooks, interactive games and more.

www.pakmag.com.au | May / June 2022 17

STEAM

STEAM Fun in the Kitchen and the Garden The kitchen and garden are perfect places to learn as you create. Whether it’s getting crafty making leaf mandalas, measuring ingredients for a favourite recipe or analysing your soil for optimum garden growth, STEAM (science, technology, engineering, art and maths) is all around us.

We asked the team at the Stephanie Alexander Kitchen Garden Foundation for some of their favourite hands-on activities that make learning fun and incorporate STEAM.

Who’s in Your Garden?

pH Soil Testing

We share our outside spaces with many other creatures.

Some bugs are highly beneficial and worth exploring.

For a gentle insect hunt, create a square from four sticks in your garden, tie them with string and place them on the ground. Watch carefully and make observations of what moves through your ‘window’. This is also a great mindfulness exercise.

A pH reading is an important first step in understanding your garden’s soil. Using a soil pH test kit, gather several samples from different parts of your garden (or neighbourhood), put them in different marked jars, make sure to use clean tools and wear gloves. Record the findings in a garden journal, along with date and weather conditions. Make further observations about any nutrient deficiencies, soil colour and whether plants are thriving or stunted.

Twist a rubber band around the ends.

Newspaper Planting Pots Newspaper pots are an inexpensive and sustainable way to nurture seedlings.

Just shape newspaper around a jar or tin, and tape or tie together. Plant the seeds or seedlings, pack together in a warm spot to grow, and when they are big enough to withstand the outside elements, plant directly into the garden. Growth and decomposition in one!

Leaf Rubbing Making decorative leaf images on calico is a lovely observational and arty activity, especially on a rainy day. Choose leaves with great ridges and vein markings, and using either a clipboard, old garden table or smooth piece of ground, place the leaf under a piece of calico and gently hammer it with a mallet, so the leaf releases its moisture and colours onto the fabric. Then mount onto cards or picture frames.

18 May / June 2022 | www.pakmag.com.au

Make a Mini-Greenhouse Plants aren’t always strong enough to be sown directly into the garden. Create a mini-greenhouse from old berry or tomato punnets by using a pin to make holes in the bottom of the containers, filling three-quarters with seed raising mix, sowing the seeds, covering with soil and spraying lightly with water. Place your mini-greenhouse in a warm sunny position and spray regularly. Children can measure and chart the growth of their seedling week-by-week, until they are ready to be transplanted.

Herb Posies Beautiful and practical, herb posies are great in your kitchen or as a gift. Gather together a range of herbs and edible flowers, lay them out on your table and strip away the leaves from the bottom of the stems. Group them by type, consider the structure they will bring to your posey: rosemary, lemongrass or fennel might provide height in the middle, sunflowers, calendula or borage flowers will add splashes of colour, while softer herbs like sage, mint, lemon balm, thyme, lavender and dill may better suit the outer rings. You can also research the traditional meanings of herbs and create symbolic messages.

Pizza Portrait Can you make a pizza that looks like your face using veggies? While making the pizza dough, talk about the purpose of all of the ingredients, especially how yeast works to make dough rise and why it needs to be kept warm.

Extend that same scientific questioning to kombucha and other fermented foods like kimchi.

Veggie Weigh-in Next time you’ve a bumper crop of zucchini or whatever else is growing heartily in the garden, turn it into a game of ‘guess how much’. Veggies come in all shapes and sizes, so predict which is the heaviest and ask why. Lift one and measure its weight, then lift the whole harvest - predict how much the total zucchini harvest will weigh based on the feel, compared to the weight of just one.

Find out more about the Stephanie Alexander Kitchen Garden Program at www.kitchengardenfoundation.org.au

Bump, Bub and Beyond

The Good, the Bad and the Truth About Becoming a Mum STORY Stephanie Thompson, Author, Advocate and Change-Maker

The Good Picture this: you plan, visualise, read, rehearse and even learn to meditate - all to birth this little person growing inside. Everything you do throughout your entire pregnancy is focused around meeting your baby.

This is certainly how I spent 2015. It took five years to get here, so I did everything in my power to ensure this baby was going to make it, safe and sound. When I discovered that my private healthcare did not cover childbirth, I turned to my neighbour who had recently become a mumma, to ask what was the ‘best’ care in the public system.

I was introduced to the local Midwifery Group Practice (MGP). They offer a team of two midwives to care for you throughout the pregnancy, “normal” labour, early discharge from hospital, and 2 weeks of at home support, post birth.

To me this sounded like a no-brainer, as I’d had a negative history with hospitals when undergoing chemotherapy for cancer. I was frustrated with having to retell my story to every new doctor that came through. I also liked the idea of not being in a hospital any longer than I had to.

I mean, who wouldn’t want a team to care for you, and have 9 months to build trust? I also knew these women had to be very experienced and knowledgeable to be part of such a specialist team. This was reassuring to this nervous nelly mumma.

20 May / June 2022 | www.pakmag.com.au

From the beginning it was made very clear that being part of the MGP program was a privilege. I was one of the lucky women who had access to this level of care and support. At the time I was perplexed as to why we all couldn’t have this access. If it was the “gold standard of care”, then why can’t all women access it?

So, I always had it in the back of my mind to be a good patient and to not lose my place in the program. I thought being a good patient meant arriving early to appointments, listening intently and doing everything they say. I enrolled in the private birthing classes they suggested, I packed my hospital bag with everything they said, and even put into practice “If you think you’re in labour - bake a cake”.

On Monday 19th October I phoned my husband to say I was baking a cake. It took him a few moments to realise what this really meant. He came home straight away.

Things moved slowly, so I did everything I’d learned.

Kept active on the yoga ball, breathed and meditated my way through the “surges”. Oh yes, they were not allowed to be called contractions - they were “surges”.

Being first time parents, we were so excited to be meeting our baby. We went into the hospital later that afternoon thinking this was IT. Being told I was only 1 cm dilated and sent home was disappointing. I wanted to stay in the birthing suite where I was surrounded by my team and felt safe. Going home left me wondering if I knew what the heck I was doing. I thought my cake baking and yoga bouncing meant my baby was coming.

Learning I wasn’t even close made me think I had no clue what I was doing.

Bump, Bub and Beyond

The fear of the unknown bubbled to the surface.

All the while I’m thinking I need to be a good patient.

There were times in the antenatal care I would ask about a caesarean birth or pain medication, but I was dismissed and shut down. These actual words were told to me; “if you trust your body, your vagina will open like a lotus flower and the baby will be breathed down”.

There’s also a range of risk factors that contribute to prolapse. For me it was the use of forceps to get my baby out. After 29 hours it was sold to me like the ONLY option - that there was no choice. There was never a thought about what could happen to me, nor were there any conversations about a caesarean and any complications were dismissed.

Sounded easy. So, I did exactly that. We made a playlist, packed snacks, purchased our favourite scented oils I was going to breathe this baby down.

I was made to feel that I failed “natural” childbirth.

Like I didn’t visualise or meditate enough, or follow the birth plan enough. It’s time for this to change.

The Bad

How We Can Make it Better for Mummas

If my vagina had opened like a lotus flower, I wouldn’t be here sharing our journey.

I will never pretend to have all the answers to this complex and unfortunately political event. When it comes to birthing, I feel we are not focusing on the people that need us most - a healthy baby, AND a healthy mumma.

The decision to talk about my birth is not an easy one.

It’s a complex situation, I don't want to scare women, but I wish I had been more informed. It would’ve likely dampened my fear throughout the 29-hour ordeal and helped me make decisions more suitable for my baby and I. It was only afterwards that I learned much of my experience, trauma and damage could have been avoided. I left the hospital the next day with a destroyed birthing plan and a destroyed pelvic floor.

Nowhere in my birthing plan did it mention a stuck posterior baby, three layers of stitches front to back, or an inability to sit for weeks. Nowhere did it mention that I am okay with amputating my levator ani muscles off the pelvic bone, or losing my ability to walk or stand for longer than 10 minutes.

The Truth I was shocked to learn that what happened is common.

What we went through in that delivery room happens on a daily basis - but no one talks about it. It’s like half the text book on birthing is missing. My midwife told me my birth was normal. She had believed that me being wheeled out in a wheelchair was normal.

Going home the next day with faecal incontinence was normal. Being left with significant pelvic organ prolapse was normal.

Many fail to understand that there’s a difference between what’s common and what’s normal.

What happened to my body isn’t normal, but it is common. Up to one in two women will experience pelvic organ prolapse within their lifetime. With different grades and types of prolapse, and a range of symptoms and side effects.

Here is what I wish I had known and explored leading up to my common experience, and the ideal process that I wish everyone had access to. Currently, there are no publicly available, fully comprehensive programs that take you through the 9 months of pregnancy and beyond. Antenatal classes are generally held in the third trimester and are typically only a few hours.

• Antenatal classes commence from the time you find out you’re pregnant.

• Explore unbiased information about all types of antenatal care to find what’s best for you.

• Meet the different professionals who could be involved - obstetricians, midwives, doulas etc.

• Understand the different places to birth; free-birth, home-birth, birthing centre, public or private hospital.

• Be aware of birthing methods - free, water, vaginal unassisted and unmedicated, vaginal assisted, caesarean, vaginal birth after a caesarean (VBAC) and gentle caesarean.

• Explore opportunities to work through any fears with professional counselling.

• See a women's health pelvic floor physiotherapist prior to and following birth.

• Identify if you need additional support post birth at a mums and bubs unit.

Let’s stop treating women like they are not able to cope with all the aspects of pregnancy and childbirth. It’s not protection, it only makes things worse and takes respect and choice out of the experience. When you’re at your most vulnerable, it’s better to be fully informed and scared, than scared and unaware.

Stephanie Thompson is the author of The Day My Vagina Broke and chief Bravemumma.

In 2015, Stephanie suffered a traumatic childbirth injury that changed her body and life forever. Stephanie is now on a mission to share her story and start conversations about how we view childbirth. She wants to do everything that she can to stop anything like this from happening to her daughter, Elsie. You can find her on Instagram and Facebook at Bravemumma.

www.pakmag.com.au | May / June 2022 21

Bump, Bub and Beyond

Bump, Bub and Beyond Featured products, reviews and prizes. Visit www.pakmag.com.au/win for your chance to win!

Bed Mates Waterproof Bedwetting Mat $53.95 - www.themidnightgang.com Bed Mates are plastic-free waterproof sheet protectors. They go on top of fitted sheets and you can simply whip them off and the sheets stay perfectly dry allowing everyone to get back to sleep with minimal disruption. Bed Mates are also non-toxic and free from any nasties.

Bed Mates come in colourful prints acting as beautiful bed linen.

2-in-1 Push and Discover Turtle

High Chair Food Catcher and Silicone Feeding Set

$39.95- www.bigw.com.au

$95.95 - www.mummaslittlehelpers.com.au

This adorable little turtle and butterfly has an easy-to-grab handle - perfect for little hands and easily detaches for two ways of play. The light up number button, music button and turtle and butterfly button introduce the turtle and butterfly, counting, sounds, melodies and phrases.

Little explorers can push the turtle to activate the motion sensor and hear playful sounds and short phrases.

Includes two sing-along songs and ten melodies.

This set of essential silicone feeding products and High Chair Food Catcher makes mealtime more fun and less messy for you and your bub. The Food Catcher is the splat mat redefined, keeping all the mess contained, off the floor and completely untouchable by bub. Its clever and versatile design means that it attaches to most 4-legged chairs as well as select 2-legged high chairs.

Cleaning is a breeze, simply scoop out the mess and wipe down the waterproof catcher or machine washable for deeper clean.

22 May / June 2022 | www.pakmag.com.au

Bump, Bub and Beyond

Pantry Flip! For a Clear and Calm Pregnancy STORY Nikki Warren, Naturopath and Medical Herbalist, NaturoBest Pregnancy is one of the most important times in life to look at your typical diet and make some healthy changes.

Things to Remove and Swap Out • Plastics - plastics have been shown to disrupt hormones, are neurotoxic, and disrupt the good bacteria in our gut. Use beeswax wraps instead of cling wrap, jars and glass containers instead of plastic.

• Packaged foods and food labelled with numbers if it’s in a packet it usually has other non-foods things in it used for preservatives and flavour enhancers.

• Need vs want - if you haven’t used something within the last 4 weeks - get rid of it, you probably won’t use it in the next 4 weeks. Donate surplus items to charity or a friend in need. Minimising clutter will help to create a calm mind and make room for new baby friendly products when the time comes!

Things to Do • Keep your pantry stocked with healthy snacks for nibbling in between meals - try nuts, seeds, bliss balls and even homemade popcorn.

• Buy in bulk where practical and include lots of herbs and spices (such as turmeric, fresh basil, garlic, cumin etc) for natural flavour alternatives to premade sauces and rubs.

Fun Fact Although we commonly refer to a head as a noggin, the term originates from the Noggin protein that acts as a signalling molecule and keeps the skull of a baby from fusing. The noggin protein is a part of the development of various tissues, including nerves, bones and muscles.

• Fill your fridge and pantry with fresh fruits, vegetables, nuts and seeds and fermented foods.

Cut things up like carrot and celery sticks, pineapple, strawberries, melons etc for quick access.

• Store your fruits and vegetables correctly to ensure they last. Beeswax wrap to cover open avocados and lemons, and wrap cauliflower and broccoli with a damp cloth to store for longer.

• Buy seasonal fruits and vegetables when possible.

www.pakmag.com.au | May / June 2022 23

Parent's Puzzles Sudoku - Each of the nine blocks must contain all the numbers 1-9 within its squares.

Each number can only appear once in a row, column or box.

WIN a Cloudberries Hybrids Puzzle $24.99 - www.cloudberries.co.uk Teleport to dreamland with an ecofriendly jigsaw puzzle for adults that’s all about fun and top-notch quality!

Cloudberries Hybrids puzzle is a stunning mirage of mythical animals and gentle pastel colours, making it perfect not just for unwinding but as a house decoration too! With every fitting piece comes a satisfying click that’s sure to get you excited as you look for ways to finish the whole thing. What’s more is that Cloudberries plants a tree for every puzzle sold - a real bonus for all sustainability advocates out there!

Visit www.pakmag.com.au/win for your chance to win! Competition closes 31/05/2022. No need to submit answers to enter.

Sudoku answers can be found at www.pakmag.com.au/answers

Match the objects to the shadows

24 May May/2022 June |2022 www.pakmag.com.au | www.pakmag.com.au

Pu kids ll-out acti mag vity !

Colour me in!

Find the 8 hidden objects in the picture

WIN a Harper Forever Doll! $169.95 - www.foreverdolls.com.au We all know that one person who is super happy all the time, that’s Harper! She’s a lively bubble of joy and happiness. Harper has light blue eyes and striking white hair with rainbow highlights. She comes wearing a tulle printed skirt, white tee and denim jacket with glitter rainbow sneakers. Harper comes in a cloth carry case designed to keep her safe. She also comes with a special hair care kit to keep her hair looking amazing.

Visit www.pakmag.com.au/win for your chance to win! Competition closes 31/05/2022.

No need to submit activities to enter.

Find the objects in the picture and in the word search then colour it in!

Use the code above to colour in each section, and reveal the hidden image!

WIN a GoCube Edge Smart Rubik's Cube! $129.00 - www.jbhifi.com.au GoCube is a smart app-enabled Rubik’s cube that connects to your phone/tablet and tracks your moves in real-time. Finally, everyone can do the cube! Learn together how to solve it in a fun and interactive way, play games and battle online with other cubers around the world. GoCube is the perfect STEM toy - it is educational and fun and adds tons of value to screen time! GoCube is the perfect gift and an amazing brain-teaser gadget for all ages and capabilities.

Visit www.pakmag.com.au/win for your chance to win! Competition closes 31/05/2022.

No need to submit activities to enter.

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Head to www.pakmag.com.au/win for your chance to WIN!

1. Star with Dedicated Stars - $206.00 - www.dedicatedstars.com - Dedicated Stars offers you the opportunity to name a star after someone special. It’s the perfect gift for all occasions including Mother’s Day. When you name a star, you select the date of registration and can write a personal message to appear on the certificate. The certificate is sent to your email within minutes. In addition, you can send a high-quality printed version of it with the option to have it framed. Each package comes with an official star registration ID, coordinates and access to the Planetarium Platform to help you find it in the sky. 2. Mini Flower Press ‘Posy’ - $45.00 - www.sownsow.com.au - Eternalise the beauty of your flowers and foliage with a traditional Mini Flower Press from Sow ‘n Sow. Featuring a beautiful botanical illustration by Melbourne artist Daniella Germain on the front, each press is hand crafted in Australia out of hard-wearing materials to ensure stable pressure and long-lasting use. 3. Cryo Wand - $99.00 - www.orendabeauty.com.au - Naturally improve your skin with cold cryo facials in the comfort of your home! An Australian first, Cryo Wands are stainless steel with an anti-freeze liquid inside, allowing them to reach extremely cold temperatures. They can be stored in the freezer to get icy cold and are unbreakable! Cryo Wands promote cell rejuvenation, activate collagen production, tighten and firm the skin, soothe puffiness and calm inflamed skin. 4. My Life Capsule - 10 Year Subscription - $749.90 - www.mylifecapsule.com - My Life Capsule helps families organise, protect and share their most important information in an environment protected by world-leading digital privacy and security. Adult and Junior vaults provide a digital storage system for precious documents, birth and marriage certificates, insurances, medical records, passwords, budgets, photos, reports, awards and so much more. Designed around life's big moments, checklists such as starting a new school, moving home, or having a baby help prepare families for expected and unexpected events. Unlike other apps, file storage and social media platforms, My Life Capsule provides a completely private and safe digital environment for family connection. 5. Self Amour Rose Quartz Eye Mask - $139.00 - www.selfamour.com - The Rose Quartz Eye Mask is an ideal add-on to your at-home facial and daily skincare ritual.

This crystal eye mask can be used before and after applying serum or night cream, during meditation or used in spa therapies (on top of the facial sheet or jelly mask) for extra relaxation.

It is also great to use after a skin needling treatment due to the cooling and soothing effect of the natural stone. The best part is that it is easy to clean and reuse. 6. Globber ONE NL 205 Adult Scooter - $335.00 - www.globber.com.au - Scoot along with them on your very own Globber ONE NL 205 adult scooter. This stylish scooter has a super wide deck making it a comfortable ride. Big wheels make for a smooth scoot and the height is adjustable to three levels, so you’ll be able to get the fit right for you. This scooter also has a quick folding device so if you want to put it in the boot of your car or store it under a bed, it’s really easy to fold and unfold. Available from www.globber.com.au and local bike and sports stores.

Recipes

Mother’s Day Recipes RECIPES Lisa Holman

Peanut Butter and Jelly French Toast Ingredients • 2 large eggs • 75ml milk • 1 tbsp ground cinnamon • 1 tbsp butter • 8 slices of brioche • 4 tbsp peanut butter • 4 tbsp Bonne Maman Raspberry Spread Intense • 2 bananas, sliced • 1 punnet of raspberries • Icing sugar to dust • Maple syrup to serve

Apricot Chicken Traybake Glaze Ingredients • ½ cup Bonne Maman Apricot Spread Intense • 2 tbsp honey • 2 tbsp soy sauce • 2 tbsp ginger, grated • 4 cloves garlic, minced • Pinch cayenne pepper • Salt and pepper to taste Tray Ingredients • 8 chicken drumsticks, free range • 500g tin of apricot halves in juice • 1 red onion, cut into wedges • Savoury thyme to garnish

Method

Method

Place the eggs, milk and cinnamon in a large shallow bowl and whisk until well combined.

Preheat oven to 180°C fan forced.

Dip each side of the brioche into the egg mixture.

Heat the butter over low heat in a large frying pan and fry each side of the brioche for 1 - 2 minutes until golden brown. Repeat until all slices of brioche are cooked.

Spread a layer of peanut butter and Bonne Maman Raspberry Spread on each slice and top with banana.

Stack the slices to serve, top with fresh raspberries and dust with icing sugar or drizzle with maple syrup to serve.

Combine all the apricot glaze ingredients in a small saucepan. Cook on low heat and whisk until well combined. Season with salt and pepper and adjust to taste. Allow to cool slightly.

Arrange the chicken drumsticks in one layer in a large lined baking tray and brush generously with the apricot glaze. Add the apricot halves and red onion in the gaps and garnish with savoury thyme.

Bake the chicken for 45 - 60 minutes until chicken is cooked through and beautifully golden. Baste the chicken with the glaze every 15 minutes while the chicken is baking. Serve with rice.

www.pakmag.com.au | May / June 2022 29

Here for New Season Styles Autumn fashion has arrived

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www.canelandcentral.com.au

Caneland Central

caneland.central

Health

Why You Need to Read Labels and Know What’s in Your Food STORY Luke Hines, Author, Functional Nutritionist, and Personal Trainer When you’re setting out to make positive changes to your diet and lifestyle, there’s a few things you can do that can be really helpful. The first thing is to clear out any unhelpful snacks or ingredients from your pantry, so you’re not tempted to slip back into old habits.

Instead replace them with nutrient dense healthy ingredients that support your health journey and allow you to thrive. Anyone who has done this before knows it can be quite daunting, knowing what to keep, what to avoid, and what we should be looking for can be overwhelming. With all the catchy buzzwords on packaging it can be difficult to decipher what some of them really mean, and what the nutritional panel is truly trying to tell us.

So How do We Make Sense of it?

The first thing we want to be mindful of is to not be tricked into thinking something is healthy when it’s not.

Some brands will go to great lengths to appear as a cleaner option, when in fact it’s not much healthier than

32 May / June 2022 | www.pakmag.com.au

their counterparts. Green or brown packaging, words like ‘fresh’, ‘real’ or ‘wholesome’ don’t mean much at all, you need to be looking at the numbers - and they’re found on the back.

So, when we are looking at the nutritional panel, there are a few things to take note of. The first is serving size. At a glance a block of chocolate or a packet of cookies doesn’t appear too bad, but once you notice that it’s only for a single (not to mention small) serving, you’ll realise just how quickly it can add up. The same thing goes for crisps and chips.

Often the packet, which appears to be a single serve that we eat in one sitting, is in fact comprised of 4 or 6 serves, so you can see how easily and quickly calorie intake creeps up on us.

Health

Secondly, the three key things to look at are protein, carbs, and fat. As a rule, I like to keep my ingredients and snacks higher in protein, moderate in carbs, low in added sugars, and discretionary when it comes to fats. Because not all fats are created equal. Olive oil, avocados, and nuts are high fat but great for your health, whereas I’ll avoid foods with added hydrogenated fats like sunflower oil and canola oil.

And thirdly, the best rule of thumb is to stick to foods that don’t need a packet. That means fresh fruit and vegetables, and well sourced ethical and sustainable proteins from animal and plant sources. Mother nature knows best when it comes to well-balanced nutrition, so real food doesn’t need nutritional labels or fancy buzz words. Realistically in 2022 we are all going to need packaged foods in some way or another, so steer clear of added fillers, numbers, artificial colours or flavours, or words you can’t pronounce.

In my book ‘Guilt-free Snacks’ I offer people healthy alternatives to their favourite snacks, take-aways, and fast food! The way I achieve this is by subbing out the original ingredients for healthier versions. Instead of high sugar low-nutrient chocolate, I show people how to make chocolate from scratch. Instead of high refined high carb pizza bases, I show you how to make low-carb keto versions in no time at all. And I think my favourite recipe showcases my favourite simple switch out, its swapping standard corn chips for easy to make pumpkin versions in my no-fuss nachos.

The exciting part of each and every day is when we wake up, we have the chance to make positive decisions about how we fuel our body, being mindful of what we put into it, and how in turn that makes us perform and feel. Food has a profound effect on us, from the inside out, and if you can navigate your ingredient choices a little wiser, you are well on your way to living your happiest and healthiest life.

Luke is the bestselling author of 13 cookbooks, the Host of Channel 7’s The House of Wellness, and a qualified functional nutritionist and personal trainer. Since his stint as a finalist on My Kitchen Rules he has established himself as one of the most popular health and wellness personalities in Australia. Luke’s experience and credits include working alongside Angelina Jolie as her food and training consultant, being a trainer on Australia’s Next Top Model, hosting Channel 7’s Live Well and The Food Network’s The Good Cooks, and regularly appearing on Sunrise, The Today Show, and Studio 10. www.lukehines10.com

Check Out Luke’s Book, Guilt-free Snacks Looking to up your healthy snack game? Look no further! Snacks are where many of us fall down when it comes to healthy eating. We are often too busy, too tired or just too plain uninspired to have an array of healthy options at the ready. Luke Hines comes to the rescue with Guilt-free Snacks, a delicious collection of 60 sweet and savoury snacks and simple ideas for eating well.

Luke covers the whys and hows of healthy snacking, including handy time and money saving ideas. These snacks can be made in advance or whipped up in a flash, making it easier to stick to health goals while still enjoying delicious, nutritious food. $26.99 - www.panmacmillan.com.au

www.pakmag.com.au | May / June 2022 33

All Things Tweens and Teens

How to Help Your Teen Navigate the Dangers of Comparing Themselves to Others STORY The Butterfly Foundation Comparing ourselves; our lives, intellect, humour and of course our physical appearance is a natural and human thing to do. However, the frequency, intensity and also the nature of your comparisons can impact how you feel about yourself and your body.

Why? Body and appearance comparisons drive unhelpful and unhealthy competition between ourselves and others. They reaffirm narrow and stereotypical beauty and body ideals and use language that is toxic, shaming and unkind. It’s the ideals that are the problem, not a person’s body size or appearance. But that can be a tricky concept to believe when the messages in our world tell us otherwise. Body comparisons can also damage our self-esteem and create disordered relationships with eating, physical activity and our bodies.

So, what can you do? Firstly, remember that body image is more about how you feel, rather than how you look. We can choose to work on our feelings and this will strengthen our body image. It’s not about feeling amazing in your body all the time, but instead striving to see yourself as valuable and important no matter what your body size or how you look.

Here are 5 tips for building a positive body image toolkit to take with you through life.

1. Combat the comparisons – If you find yourself comparing, you might like to try ignoring it or not engaging in the comparison - give it less oxygen so it can’t thrive! Channel self-compassion and use positive statements to circuit break toxic comparisons i.e. “I am enough”. It’s also helpful to identify when, what and who triggers comparisons in yourself. If you need someone to help you with this, reach out to someone you trust.

2. Focus on something you like – It’s easy to focus on our “flaws” and think that these need to be fixed or

changed. The more you focus on things and try to “fix” them, the worse you will feel. What is it that you do, or contribute to the world that is good and positive?

What can you celebrate in yourself? What are your strengths, what makes you, you? Focusing on things that are good and positive can build you up and strengthen your self-confidence.

3. Admire and acknowledge differences in others – If you find yourself putting yourself down around others, or trashing others in an attempt to build your own body image up – try flipping this to celebrate and admire traits in others. Acknowledging and accepting traits in others that we don’t have ourselves is something that does take practice, but is empowering for everyone. Less “I wish” statements and more genuine, non-comparative compliments instead.

4. Find ways to be kinder to your body – it can be challenging to love, accept, appreciate and feel comfortable within ourselves. So set small goals that demonstrate kindness to your body. Can you speak more kindly to your body? Can you add more movement that you enjoy, or foods that help your body function and feel good? Do you need to improve sleep habits or find some positive ways to manage stress? Introducing acts of kindness towards your body means you will hopefully have less time for comparisons.

5. If you’re struggling, talk to someone – If you find yourself thinking about your appearance and it’s taking you away from the things and people you love and enjoy it’s important to talk it out with someone you trust.

Your body is your vehicle to move you through life, not something to hold you back.

For more resources or to access the Butterfly National Helpline please visit the Butterfly website www.butterfly.org.au

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Parenting

Parenting Power Struggles Why Kids Need us to Set Limits STORY Dr Justin Coulson, Parenting Expert and founder of Happy Families Have you noticed that children seem to always want to push the boundaries? It's almost as though they are wired to poke and prod us to see how much they can get away with.

Power struggles are an inevitable part of parenting and they start early on. For toddlers, it's wanting to stay up late, sleep in mummy's bed, eat ice-cream for breakfast, have daddy feed them - “No Mummy”... “No Daddy” or wear zero clothing. Actually, for toddlers everything is a power struggle.

For bigger kids it's almost always wanting more screen time. Or wanting that treat after you said no.

For teenagers? How about even more screen time, extended curfews, wanting to drive a car before they're ready or drinking alcohol before they're ready (or both).

Research tells us that our children need us to set limits, even though they fight against it like crazy. Kids without limits tend to have lousy outcomes throughout their lives, but it's a delicate balancing act because kids who have strict limits also often have lousy outcomes.

It almost sounds as though you're damned if you do (have limits) and you're damned if you don't.

we get positive outcomes, and again the number of limits is irrelevant.

It's Not What, It's How My friend, Peter Cook, explained it to his three-year-old daughter, Scarlett, in a way that is perfect for children at any and all ages. I've used it with my four-year-old and with my nearly eighteen-year-old.

It goes like this: Draw two circles side by side, overlapping slightly. In one of the circles, write the words "Parents decide". In the other circle, write the words "Kids decide" Explain to your child that there are some decisions that parents make for their kids regardless of what they think. And there are also some decisions that children get to make with no input from parents.

Parents Decide

Kids Decide

The truth is that the number of limits our children have is far less important than how those limits are set. When we set limits in lousy ways, we get lousy outcomes regardless of whether there are a few or a lot. When we set limits in positive ways,

We Decide Together

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Parenting

Ask your child to identify some examples of decisions that parents make. Then ask your child to identify decisions that you stay out of.

Next draw an arrow from the overlapping component of the circles. Write "We decide together". Now explain that some decisions are made by negotiation.

Once you've made it clear that you are the parent and you are responsible for certain decisions, power struggles will shift. When there's a bit of pushback you can smile and say "This is a decision that is in the parent circle". That's the end of the story. Sometimes your child will sulk. There will still be occasional screaming and arguing. But the line has been drawn, the expectation is set and many power struggles will be defused.

So long as we don't abuse the power we have as parents, our children can feel secure with us calling the shots we need to call, and either negotiating with or deferring to - our children for other decisions.

What matters is that when negotiating to do the things they want, they do them in ways you feel good about, and if you don’t feel good, you negotiate until you do feel good. For example; agreeing for your teen to attend a party; they can do so as long as you can personally pick them up at an agreed time.

This may be the toughest and most “advanced” response to power struggles. The more you try and use your power to force an issue, the more you raise the stakes. Teenagers who are trying to form their own identity, separate from us as parents, and want to be seen as independent young adults will naturally push against power, attempting to assert their own.

So, when you start throwing your weight around, via threats, punishments or even rewards, they feel almost compelled to resist us.

How do you Avoid Making it About Power?

Tell them you trust them, you have faith in their ability to make good decisions and you want them to grow to be responsible.

Tell them you’re deferring the situation to them, but you’d like them to discuss it with you. Then, instead of rejecting their choices, ask them to help you understand why they’ve made their decisions. Probing, careful questions, combined with logic, patience and love -

remove power and allow “adult” conversations around decision making and limits.

There are some power struggles that you might argue are worth fighting. Our teenagers should not be drinking or using drugs. They should not be viewing pornography. They should not be breaking laws.

Depending on the age of your child and what they want to do, “No” might be the only appropriate answer.

But even in these circumstances, minimising our emphasis on power and using reason and logic will generally bring out the best results – because these habits emphasise internalisation rather than compliance due to extrinsic contingencies.

There is great irony in our use of power. The more we have to show we have the power, the less power we really have. When our teens are pushing us and we use our power to defend our position, we actually lose power to them. Counter-intuitively our demands for compliance indicate our powerlessness. We are out of control and we show our desperation to cling to that power by using force. We have the most power when we don’t have to use it, but instead, encourage and empower our children to make decisions for themselves.

One more important point: as your child matures and develops, your circles will overlap more and more.

Negotiations will become increasingly common. This is healthy and normal. Then a major shift will occur. The circles will almost entirely separate. And your circle will shrink while theirs enlarges. You will push increasingly large amounts of responsibility onto your child. If we want responsible children, we have to give them responsibility.

Sometimes setting limits with children is like dealing with a helium balloon on a string. They want to shoot off into the sky. They are full of enthusiasm and optimism.

They want to dance, and float, and fly, and have fun.

That might be in the form of more play time, more junk food, a later curfew or whatever else has them fired up.

To be fair, often that’s appropriate. But we always hold onto that string. Sometimes we bring that balloon nice and close because the conditions are unsafe. Other times we actually hold onto the balloon (like we would if it were floating in the car and getting in the way) so it is completely safe. But to the extent possible, we allow it space to play and dance and delight.

Dr Justin Coulson is the co-host and parenting expert on Channel 9's Parental Guidance, the founder of www.happyfamilies.com.au, and one of Australia’s most trusted parenting experts. Dr Coulson has a PhD in Psychology, is a best-selling author of six books and father to six daughters. Justin writes and speaks about parenting and family – because nothing matters more.

www.pakmag.com.au | May / June 2022 37

Adventure

Diving to Build a Deeper Connection STORY Bree James

As a parent, there comes a time where no matter what you suggest as an activity to your children, it’s met with a “Nah”. It’s a frustrating and worrying period where you realise they’d prefer to connect with technology or their friends rather than with you. So, I decided it was time to find a new family passion that gets us out on adventures, meeting people and learning about our environment. It was time to leave the land and explore a new world in the ocean with scuba diving.

Learning to scuba dive is a skill for life, it can take you and your family all around Australia, and if you wish, abroad. The PADI Open Water Diver Course is open to everyone over the age of 10 that meets health and fitness requirements. If you have a pre-existing medical condition like asthma or diabetes, you will need medical clearance from your GP or to complete a dive medical with a Dive Doctor. You also need to be able to tread water for 10 minutes and swim 200 metres without stopping.

We teamed up with PADI and Pro Dive Cairns to learn everything we need to know and get certified as a family. PADI is the world’s leading scuba diver training organisation with over 6,600 dive centres and resorts across the globe. Impressively, they have certified over 28 million divers.

The course takes four days and includes an e-learning component that you do in advance. The e-learning course includes five online learning modules to learn which teach you all of the fundamental theory and dangers of diving. Then there is an exam to get you all prepped.

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Day One Our first day of learning to dive was at the Pro Dive Cairns pool where we learnt how to use the scuba equipment, what to do in an emergency, different underwater signals and so much more. It was a full day of learning and being fitted with our equipment.

Most things are provided for on the trip, so it’s important to pack light for the floating hotel on the ocean. Some sea sickness medication, sunscreen, chewing gum and your favourite non-refrigerated snacks are a good idea.

Day Two Kicking off at 6.00am, we headed to our home away from home for the next two nights. The Pro Dive Cairns boat has twin rooms that are perfect for solo, duo and family travellers. There’s a maximum of 32 passengers and 6 crew members, so it’s a nice intimate setting of people ranging from beginner to advanced. Some were completing courses and others were there to simply dive and enjoy. All meals are provided and the cook onboard can cater for gluten, dairy, and nut free as well as vegans if requested in advance. Served buffet style, you’ll never go hungry - the food was amazing!

Adventure

We arrived at the reef ready for our first dive at 11.00am.

Our patient Dive Instructor Lucy dove straight into our lessons. We enjoyed two incredible dives that day where we saw some amazing marine life including clown fish, hammerhead sharks, giant trevally, bumphead parrot fish, clams, stingrays, trigger fish, puffer fish, maori wrasse and lots more. Those that were certified were also able to do a night dive and saw lots of action in the water.

Bedtime came around before we knew it and our air conditioned private rooms were a perfect retreat to rest.

Day Three The day started with an incredible sunrise and our first dive of the day at 7.30am. We saw some more incredible marine life and then headed back to the boat to be greeted with bacon and eggs. We then had plenty of time to relax, catch some rays, play some games and read up on the marine life around us. We completed our fourth dive and passed with flying colours, which means we are now fully certified open water divers!

Once we were certified we got another two dives, one of which was a night dive with torches. It was such an amazing and thrilling experience where many hunting fish like trevally come right up to you. Many marine animals that you don’t see by day are seen at night like huge coral crabs, crayfish, and luminous plankton that light up the ocean.

Learning to scuba dive is one the best experiences you will ever experience. Once certified you can dive anywhere in the world - think of the memories you will make.

The PADI Dive certification has been an incredible learning experience. It’s the first time I’ve seen my children so engaged and excited to learn something new. Best of all, it’s something we have learned together as a family and that is priceless in itself. We are all still talking about the trip, researching new diving spots and creating a bucket list of dives that we’d like to do. Both children want to get further certifications as they get older and I can see them enjoying diving well after moving out of home.

It’s indescribable how special this underwater world is and the only way you will find out what I’m talking about is if you take the plunge and get certified too.

Talk to your nearest PADI Dive Centre or Resort to find out more or visit www.padi.com to locate one near you.

If you live in FNQ chat to the team at Pro Dive Cairns to find out more www.prodivecairns.com.au

Day Four We woke to another beautiful sunrise and the boat then took us to another location for our first dive at 6.30am.

We dove through caves and had a blast exploring the ocean. We then headed back for another hot breakfast, fresh fruit salad and some free time. Our final dive of the trip was at 11.00am, followed by lunch as we headed back to the mainland, arriving back at Cairns in the afternoon.

WATCH THE EXPERIENCE IN OUR ONLINE MAG

The four day course is $1085 per person and includes e-learning, one day of equipment and safety training, three days and two nights on the reef which includes meals, equipment hire and nine dives.

Vessel Amenities • Free WiFi

• Dive log book • 2 Passport photos

• Air-conditioned cabins and saloon

Food and Drinks (Liveaboard)

• 14 twin bunk bed cabins and 2 double bed cabins (enquire on booking)

• Fully catered, buffet style, freshly prepared meals

• All bedding supplied • Freshly prepared meals • Hot freshwater showers

• Unlimited tea, coffee and Milo • A limited range of different dietary requirements can be catered for; please enquire with their reservations team for specifics before your trip

Inclusions

• They recommend gluten intolerant or vegan guests bring snacks that don’t require refrigeration

• 9 Dives (4 training dives and 5 pleasure dives including one night dive)

• No bottled water is kept on board; personal drink bottles and filtered chilled water is available

• PADI Gold Open Water Certification

• Soft drinks, fruit juice and chocolate bars are available at additional cost

• PADI Open Water manual

www.pakmag.com.au | May / June 2022 39

School Holiday Guide

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School Holiday Guide

Entertainment and School Holiday Activities for May and June Shrek The Musical When: 19 - 21 May / 8.00pm / $24.00 - $46.00 / G Where: MECC More info: www.themecc.com.au Shrek The Musical is a Tony Award-winning fairy tale adventure that brings all the original characters onstage. Once upon a time, there was a little ogre named Shrek – an unlikely hero who finds himself on a life-changing journey alongside a wisecracking Donkey and a feisty princess. MMCP, who brought you The Wizard of Oz and the smash hit Mamma Mia, brings you the story-telling magic of Shrek The Musical in this enchanting tale of love, laughter, and friendship.

Legends on the Lawn When: 21 May / 12.00pm / From $126.00 - $260.00 / PG Where: Harrup Park More info: www.ticketmaster.com.au/legends-on-thelawn-mackay Legends on the Lawn brings some of the biggest names to North Queensland for one day of great music.

Headlined by Jimmy Barnes, along with The Living End, Jon Stevens, Vika & Linda, Vanessa Amorosi, Busby Marou and Christine Anu. This event is not restricted, with children under 6 able to attend with parents or guardians for FREE. Gates open at 12.00pm, with music kicking off at 1.00pm, with The Living End onstage at 6.30pm, and finally Jimmy Barnes at 8.00pm.

Edward the Emu When: 26 - 27 May / $16.50 / Ages 4 - 10 Where: MECC More info: www.themecc.com.au DBCT Kids’ Theatre Season 2022 brings you Edward the Emu. The award-winning team brings to the stage a new imagining of the classic Australian books by Sheena Knowles and Rob Clement. Edward is bored with his lot, being the only emu at the zoo has left him feeling glum and under the impression that the grass is greener in everyone else’s enclosure. Maybe being a seal, or a lion, or a snake might be a better option in life for a lonely bird? Convinced that the other creatures are more popular, Edward breaks ranks and goes to find the fun, and along the way he meets Edwina! Makes for a perfect and affordable family outing.

Positive Pregnancy & Birth Expo When: 28 May / 9.00am / FREE / G Where: MECC More info: www.themecc.com.au With 1 in 3 women currently experiencing birth trauma, we are seeing family units suffer as a whole, impacting the emotional and mental health of new parents

everywhere. The expo is aimed to make a movement toward positive change through exhibiting services to enhance knowledge, education and support when it comes to preconception, pregnancy, birth and postpartum. The expo will showcase and connect people with services that can better their experience during preconception, pregnancy, birth and post partpartum. It will also share local businesses such as doulas, physios, photographers, massage therapy, private obstetricians, fertility support services, and more.

Don’t Mess With the Dummies When: 8 June Where: MECC / 9.30am / $16.50 / Ages 5 + More info: www.themecc.com.au The DBCT Kids’ Theatre Season 2022 brings you a circus extravaganza the whole family is sure to love! From the unstoppable award winning Dummies Corp comes an all-new extraordinary adventure! Don’t mess with the Dummies - they embark on an expedition embellished with a rockin’ soundtrack, unbelievable acrobatics, and the trademark Dummies frivolity. Proven to be a mesmerising show, the Australian circus-comedy specialists are world renowned for their intelligent, theatrical, and inventive take on comedy and family entertainment.

Mackay Annual Show 2022 When: 14 - 16 June / 9.00am - 4.00pm / G Where: Mackay Showgrounds More Info: Mackay Showgrounds The Mackay Association is pleased to announce the 143rd Annual Mackay Show. This year’s show will once again showcase the region’s agriculture and equestrian events, and of course sideshow alley, fireworks, and plenty more family fun entertainment. Held over 3 days, there’s no excuse to miss out, and make the most of all that’s on offer.

Sugar Drop Festival When: 18th June / 4.00pm / $55.00 - $85.00 / 18 + Where: Harrup Park Country Club More info: www.sugardropfestival.com Sugardrop Festival is the latest addition to the Mackay festival scene. Curated and headlined by local muso Tia Gostelow, it’s a great day to drop the kids off at the grandparents and make a day of it. Sugardrop will see musicians from Mackay and all over Australia take the stage in what is set to be an epic afternoon of live music and good vibes. Tia’s melodic indie pop will be supported by Brisbane punks Beddy Rays, Canberra troupe Teen Jesus and the Jean Teasers, as well as other local acts Amber Farnan and Mt. Nadir.

We have done our best to ensure all events and information was correct at the time of going to print.

Please check with individual businesses and authorities during these uncertain times.

www.pakmag.com.au | May / June 2022 41

School Holiday Guide

Explore Local National Parks

Sarina Sugar Shed

We’re privileged to live in such a beautiful part of the country, so why not make the most of it? Mackay and the Whitsundays are surrounded by lush, wild, and unique national parks that showcase the diversity of our region. Here’s just a handful to choose from: Cape Hillsborough, Eungella, Cape Palmerston, Conway, and don’t forget about the Whitsunday Islands. So grab the kids, grab the gear, head out, and experience our backyard.

Sarina Sugar Shed offers an award-winning insight into sugar production. From paddock to plate; the tour will teach you and your little ones just what happens when cane is planted, how it’s used, and what it makes.

You’ll get the opportunity to observe, touch, feel, and taste the different stages of sugar production, their non-alcoholic ginger beer brewed onsite, the freshly spun fairy floss, and freshly squeezed cane juice.

There’s plenty of goodies for the adults to try too.

Cost: $13.30 for kids, $26.50 for adults, kids under 5 are free. Bookings essential.

www.parks.des.qld.gov.au

Free Activities with PakMag Here at PakMag we work hard to compile a ton of awesome activities for kids and families to do together in the school holidays. We know how important it is to gain new experiences, learn, and sometimes - simply have heaps of fun! The school holidays are a perfect time to try something new, get creative, explore, build, and take a break. Visit us online and find our favourite craft ideas, STEAM activities, and family fun destinations – you’re sure to find something for everyone! www.pakmag.com.au

Mount Pleasant Shopping Centre With the new and improved shopping experience at Mount Pleasant Shopping Centre, they’ll be hosting Let’s Get Active with Active Squirtz 29 June - 3 July. Check their facebook page for more info. Plus don’t forget they have a bevy of shops and food outlets to keep you and the little ones fed and entertained, but they also provide two parents rooms. One is located in the Food Court, how convenient, and the other in the corridor behind Nextra. To keep up to date with their progress and any upcoming events and school holiday activities, check out their Facebook page.

A Mackay Bucasia Rd P 07 4969 2400 Mount Pleasant Centre www.mountpleasantcentre.com.au

Artspace Mackay BMA Kidspace is online and offers a range of ways for kids to enjoy the arts with their program specifically designed for 0 - 5 year olds. Activities including Leaf Rubbing, Leaf Collage, Recycled Drums, and Sing Alongs. And don’t forget about the BMA KidSpace program, with creative activities and live music, it’s on from 10.00am - 2.00pm 24 May and 21 June. They also run a 6 week art club, with Term 2 beginning 7 May. A Civic Centre Precinct P 4961 9722 Artspace Mackay www.artspacemackay.com.au

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A Field of Dreams Parkland, Railway Square P 07 4943 2801 www.sarinasugarshed.com.au

Caneland Central Visit the largest shopping centre in Mackay for their huge variety of stores! Keep the kids entertained these holidays with games, music and movies or toys, or pop down and buy your picnic and swimming gear to have a wonderful day out.

A Mangrove Rd, Mackay P 4944 7111 Caneland Central www.canelandcentral.com.au

Whitsunday Crocodile Safari Take a trip on the “Wild Side” and see crocodiles in their natural habitat in the Whitsundays. This highly rated day-trip is a safe, all-weather ‘safari style’ excursion, which takes you cruising through a wild crocodile habitat on the Proserpine River, then touring the Goorganga Plains Wetlands on a wagon train to observe native Australian wildlife. Cost: $50.00 for ages 1 - 4, $85.00 for ages 5 - 17, and $140.00 for adults.

A Cannonvale, Airlie Beach P 07 4948 3310 Whitsunday Crocodile Safari www.crocodilesafari.com.au

Big4 Whitsundays Tropical Eco Resort Break up that school holiday monotony and escape to paradise! Whitsundays Tropical Eco Resort is a family owned and run caravan park in Airlie Beach. Nestled on seven acres of shady, tropical greenery, there’s plenty of family fun to be had - including a playground, jumping pillow, quad bikes for hire, a pool, and a brand-new ninja challenge course. Get in and book fast as many families will be looking for a winter getaway!

A 2955 Shute Harbour Rd, Flametree P 4946 9388 BIG4 www.whitsundaystropicalecoresort.com.au

Daddy Diary

Daddy Diary Life after the age of 30 should come with a handbook.

It’s bizarre that it doesn’t. Even the $14.00 rice cooker we bought at K-Mart came with a ‘how to’ guide.

So how is it that in the decade that sees the biggest upheaval in most of our lives, we are left to navigate it alone? Life after 30 can be a challenge at times.

I myself am turning 38 this year and as I head into my (nearly) late 30’s I decided to start a list of all the stuff that hit me like a tonne of bricks after hitting the big three-zero. So here we go, in no particular order: In your thirties you start taking grocery catalogues very seriously. Junk mail used to be exactly that - junk.

However, in your thirties the chance to grab a punnet of strawberries for under two bucks is an opportunity that cannot be ignored.

• The taking of antacids like Mylanta or Rennies becomes a normal part of life. Particularly after drinking too much or eating too much (bread I’m looking at you).

• You discover really good TV on the SBS and ABC apps.

You also love that unlike Netflix, Stan, etc, they are completely free.

• You start to scoff at events that have a start time of 7.00pm or later. Don’t these people know we have jobs? Talk about burning the candle at both ends.

• You sometimes get a sudden burst of satisfaction that all those superannuation accounts you had from different jobs in your teens and 20’s are now amalgamated into one. You’re practically The Barefoot Investor.

• You refuse to believe there are fully grown adults born after the year 2000. How could they be adults now but were only born the year the world discovered Nikki Webster?

• You get excited about Flybuys points.

• Sleeping through the night becomes an achievement.

On the off chance you manage to pull a sleep all nighter, you are completely jet lagged for the next 48 hours.

• You randomly wake up stiff and sore. It can be any part of the body and for absolutely no reason at all.

Apologies now to the twenty-somethings who have randomly picked this up in a doctor’s surgery or similar and had no idea these random transformations are about to occur. Don’t say I didn’t warn you.

Big love!

Cliffo Hit 100.3

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Mackay and Whitsundays What’s On SUNDAY 1 MAY Hamilton Island Endurance Series – Hamilton Island Hilly Half Marathon Hamilton Island Get in touch for details and registration E: events@hamiltonisland.com.au Cars For Kids Car Show Fundraiser PCYC Mackay 9.30am - 3.00pm / $2.00 $20.00, Under 12 FREE / G Cars For Kids Car Show

Comedy Festival Roadshow MECC 7.30pm / $22.00 - $42.00 / G www.themecc.com.au

20s-30’s speakeasy attire.

Kitten Vintage Mackay 6.30pm / $35.00 Kitten Vintage Mackay

6.00pm - 7.00pm / $5.00 - $15.00 www.cqu.edu.au/events

Bugs - ‘Cooties’ Tour Metropolitan Hotel 7.00pm / $29.90 / 18 + Bugs

SUNDAY 8 MAY

Mackay Mayor’s Charity Ball MECC 6.30pm / $195.00 / 18 + www.themecc.com.au

FRIDAY 6 MAY Creedence The John Fogerty Show Northern Beaches Bowls Club 8.00pm / $34.70 / 18 + www.mnbbowls.com.au

2022 Libris Awards: The Australian Artists’ Book Prize Runs until 19 June Artspace Mackay 10.00am - 5.00pm / FREE / G www.artspacemackay.com.au

Bee-utiful Mother’s Day Plate Also runs 7, 20, 21 June Azure Glass Various sessions / $60.00 / Ages 15 + www.azureglass.com.au

Tamika Grant-Iramu: The Wall Runs until 22 June Artspace Mackay 10.00am - 5.00pm / FREE / G www.artspacemackay.com.au

SATURDAY 7 MAY

Barbara Hanrahan: Focus on the Collection Runs until 19 June Artspace Mackay 10.00am - 5.00pm / FREE / G www.artspacemackay.com.au The Art of Ida Rentoul Outhwaite Runs until 19 June Artspace Mackay 10.00am - 5.00pm / FREE / G www.artspacemackay.com.au MONDAY 2 MAY Labour Day Public Holiday WEDNESDAY 4 MAY Upcycled T-Shirt Bathmats Made by You! Gordon White Library 11.30am -12.30pm / FREE / 18 + www.mackay.qld.gov.au/ libraries THURSDAY 5 MAY Melbourne International

With HIT 100.3’s Cliffo & Gabi

50 Years On Queen Bohemian Rhapsody MECC 7.30pm / $50.00 - $80.00 / G www.themecc.com.au Sydney Roosters take on the Gold Coast Titans BB Print Stadium Mackay 5.30pm / $25.00 - $65.00 / G www.themecc.com.au Our Favourite Things Bluewater Big Band Goosies Sport and Recreation Club 7.00pm / $15.00 - $25.00 / G Bluewater Big Band Kids Art Club 6 week art class. Runs until 12 June Artspace Mackay 10.00am - 12.00pm / $160.00 / Ages 8 - 12 www.artspacemackay.com.au Speakeasy Cocktail Party with Out Of Abingdon Celebrate Mackay’s rich history of Art Deco and Modernism influence.

Come dressed in your best

Please check with individual businesses before visiting during these uncertain times.

SATURDAY 14 MAY

Mother’s Day My Choir Aimed at those in the community affected by dementia and memory loss, their families, friends and carers.

Gordon White Library 11.30am - 12.00pm / FREE / G www.mackay.qld.gov.au/ libraries Mother’s Day Buffet Breakfast Mackay Northern Beaches Bowls Club 8.00am - $15.00 - $25.00 / G Mackay Northern Beaches Bowls Club The Best Of Michael Bublé Mothers Day Special Airlie Beach Hotel 2.00pm - 5.30pm / G Airlie Beach Hotel

Jayco Mackay Italian Street Party Everything Italian, performers, dancers, food and Italian cars!

Wood St 3.00pm - 9.00pm / Check online for more info Jayco Mackay Italian Street Party Proserpine Show Ball 2022 A not-for-profit event aims to raise funds for the Show Society Proserpine Show Grounds 6.00pm / $140.00 - $150.00 Proserpine Showgrounds SUNDAY 15 MAY

MONDAY 9 MAY Food Chains Movie Screening Dudley Denny City Library 2.00pm - 4.00pm / FREE / M www.mackay.qld.gov.au/ libraries

Jazz In The Park Presented by staff and students of the Bachelor of Music.

Queens Park Iconic Shelter 2.00pm - 5.00pm / FREE / G www.cqu.edu.au/events

Young Engineers Emmanuel Catholic School Various sessions / $20.00 / G cq.young-engineers.com.au

Sur Mehfil - an evening of Indian music Northern Beaches Bowls Club 6.00pm - 7.30pm / Free $15.00 / G www.sidmaksounds.word press.com

THURSDAY 12 MAY

THURSDAY 19 MAY

Speed Date The Collection A closer look at the winning works of the 2022 Libris Awards Artspace Mackay 5.30pm - 7.00pm / FREE / G www.artspacemackay.com.au

Shrek The Musical Runs until 21 May MECC 8.00pm / $24.00 - $46.00 / G www.themecc.com.au

FRIDAY 13 MAY Friday Jazz @the Con CQUniversity’s Central Queensland Conservatorium of Music

From Vision to Inclusion: Advocating for your child at school Souths Leagues Club 9.15am - 2.30pm / FREE. Register online www.southcairnssportsclub.com.au

www.pakmag.com.au | May / June 2022 47

Mackay and WhitsundaysWhat’s On FRIDAY 20 MAY

FRIDAY 27 MAY

2022 Mackay Expo View the latest in homewares, renovation ideas and outdoor living, alongside an impressive caravan and camping show.

Runs until 22 May Mackay Showgrounds 8.30am / $12.00 - $18.00, Children FREE / G www.mackayexpo.com.au

Bass Guitar 2gether Play bass guitar with other music enthusiasts. Easy songs, well suited for beginners.

Dudley Denny City Library 3.40pm - 4.40pm / FREE, Booking required / 15 + www.mackay.qld.gov.au/ libraries

Free safeTALK Suicide Prevention Training Gordon White Library 9.00am - 12.30pm / FREE www.grapevinegroup.org.au SATURDAY 21 MAY Legends on the Lawn Mackay Harrup Park 12.00pm / From $126.00 / PG www.bandsintown.com MONDAY 23 MAY Parentmedic Baby/ Child First Aid Proserpine Library 9.30am - 11.30am / FREE / G www.parentmedic.co TUESDAY 24 MAY Regional Disability Expo Mackay Multisports Stadium 9.00am - 4.00pm / FREE www.disabilityexposc.com.au

Mamamia - A Tribute to ABBA Mackay Northern Beaches Bowls Club 7.00pm - 11.00pm / $30.00 / Mackay Northern Beaches Bowls Club SATURDAY 28 MAY Positive Pregnancy & Birth Expo MECC 9.00am / FREE / G www.themecc.com.au TAB Amateurs Race Day Mackay Turf Club 11.00am / $15.00 - $25.00, Children FREE / G www.mackayturfclub.com.au Obstacle Hell: Mackay Military inspired obstacle courses, with 30+ obstacles over a 5km course.

Rowallan Scouts Park, Farleigh 49.00 - $79.00 / Ages 12 + www.obstaclehell.com

BMA Kidspace Artspace Mackay 10.00am - 12.15pm / FREE / 0 - 5 years www.artspacemackay.com.au

Lets talk with your Loved Ones in Spirit at Mackay!

Souths Leagues Club Mackay 7.30pm - 10.00pm / Check online for more info www.southcairnssportsclub. com.au

WEDNESDAY 25 MAY

SUNDAY 29 MAY

Queensland Symphony Orchestra presents Classical Favourites MECC 11.00am and 7.30pm / $15.00 $42.00 / G

Emergency Services Day Harrup Park Country Club 10.00 - 2.00pm / FREE / G www.cqrescue.org.au

THURSDAY 26 MAY DBCT Kids’ Theatre Season Edward the Emu Runs until 27 May MECC Various sessions / $16.50 / G www.themecc.com.au

THURSDAY 2 JUNE Xavier Rudd Jan Juc Moon Tour MECC 7.00pm / $89.90 / 18 + www.themecc.com.au FRIDAY 3 JUNE Echoes Of Pink Floyd MECC

48 May / June 2022 | www.pakmag.com.au

7.30pm / $45.00 - $75.00 / G www.themecc.com.au

9.30am / $16.50 / G www.themecc.com.au

Under 14 & Under 12 NQJBC Runs until 5 June Mackay Basketball 5.00pm - 6.00pm / Check online for more info www.mackaybasketball.com

FRIDAY 10 JUNE

SATURDAY 4 JUNE

Cinema Under the Stars Meadowlands Amphitheatre 6.30pm - 9.30pm / Check online for more info www.mackayhospital foundation.com.au

David Strassman The Chocolate Diet MECC 7.00pm / $49.90 - $79.90 / M www.themecc.com.au

BOQ Charity Golf Day Mackay Golf Club 11.00am - 5.00pm / $100.00 www.mackayhospital foundation.com.au

Cowboy Dressage A Judges View: Mackay Twin Creeks Equine 9.00am - 3.00pm / $44.00 $50.00 / G www.mandyprobynequineconnection.com

Mackay Beach Horse Races Runs until 12 June Harbour Beach 5.00pm / $10.00 - $385.00 / G www.mackaybeachhorseraces. com.au

The Beatnix The best Beatles tribute show in Australia. Also runs 5 June Airlie Beach Hotel 2.00pm / FREE / G www.airliebeachhotel.com.au

Magpies Crusaders vs SWQ Thunder Sologinkin Oval 7.00pm / FREE - $10.00 / G www.magpiescrusaders.com.au

SATURDAY 11 JUNE Northern Avian Society Conference Sarina The AC/DC Story 9.00am / Check online MECC www.thuringowabirdclub.org 7.30pm / $65.00 www.themecc.com.au World Environment Day

SUNDAY 5 JUNE

TUESDAY 14 JUNE

Mackay Annual Show 2022 World Environment Day Runs until 16 June www.worldenvironmentday.global Mackay Showgrounds 9.00am - 4.00pm / The World of Musicals Mackay Showgrounds MECC 6.00pm / $60.00 - $80.00 / G WEDNESDAY 15 JUNE www.themecc.com.au The Ultimate Fleetwood Mac Mackay Marina Run Experience Mackay Marina Precinct MECC Various start times / $20.00 7.30pm / $55.00 - $65.00 / 13 + $300.00 / G www.themecc.com.au www.mackaymarinarun.com Family Fun Day BB Print Stadium 10.l00am - 2.00pm / $5.00 / G www.mackayhospital foundation.com.au

THURSDAY 16 JUNE Mackay Show Holiday FRIDAY 17 JUNE

World Ocean Day www.worldoceanday.org

Ross Noble - On The Go MECC 7.30pm / $49.90 - $54.90 / M www.themecc.com.au

DBCT Kids’ Theatre Season 2022 - Don’t mess with the Dummies MECC

2022 Show Whitsunday Runs until 18 June Proserpine Showgrounds

WEDNESDAY 8 JUNE

Please check with individual businesses before visiting during these uncertain times.

Stay tuned for more info. www.showwhitsunday.com.au Country Rockin Blues Shindig at Kinchant Dam Runs until 19 June Kinchant Waters Stay tuned for updates Airlie Beach Festival Of Music SATURDAY 18 JUNE Les Divas: An all-male revue MECC 8.00pm / $63.00 - $68.00 / M www.themecc.com.au Sugar Drop Festival Harrup Park Country Club 4.00pm / $55.00 - $85.00 / 18 + https://tixel.com/au/musictickets/2022/06/18/tiagostelow-harrup-park-country QLD Showoffs Dance Competition Runs until 19 June Mackay Basketball Stadium Spectator pricing $10.00 $30.00 www.aussiegoldchamps.com.au SUNDAY 19 JUNE Great Whitehaven Beach Run Whitehaven Beach

Check online for registration costs and distances. www.hamiltonisland.com.au MONDAY 20 JUNE Young Engineers Emmanuel Catholic School Various sessions / $20.00 / G cq.young-engineers.com.au TUESDAY 21 JUNE BMA Kidspace Artspace Mackay 10.00am - 12.15pm / FREE / 0 - 5 years www.artspacemackay.com.au WEDNESDAY 22 JUNE Young Engineers Andergrove Neighbourhood Centre Various sessions / $20.00 / G cq.young-engineers.com.au FRIDAY 24 JUNE Morning Melodies - Paul Ettore Tabone sings Golden Days, Songs from the Movies & Musicals MECC 11.00am / $15.00 / G www.themecc.com.au

The Salvation Army Mackay 2022 Red Shield Appeal Event Ocean’s International 12.00pm - 2.00pm / $60.00 www.salvationarmy.org.au/redshield-appeal SATURDAY 25 JUNE The Fox Superflow Race 4 Runs until 26 June Rowallan Park 8.30am / Race entry fee $69.00 - $80.00 / G www.rockytrailentertainment.com Craft and Conversation Gordon White Library 11.00am - 2.00pm / FREE / 18 + www.mackay.qld.gov.au/ libraries SUNDAY 26 JUNE

MONDAY 27 JUNE Azure Glass Holiday Workshop Also runs 28 June Azure Glass 10.00am, 1.00pm / $30.00 / G, Under 7 requires supervision www.azureglass.com.au THURSDAY 30 JUNE Library Music Group Performance Dudley Denny City Library 5.00pm - 6.30pm / FREE / G www.mackay.qld.gov.au/ libraries Harry Potter Craft Dudley Denny City Library 10.30am - 11.30am / FREE / G www.mackay.qld.gov.au/ libraries

CQUniversity Confraternity Carnival Australia’s largest schoolboy rugby league carnival. Runs until 1 July Mackay Junior Rugby League 3.00pm / Check online for more info QISSRL - Confro

Regular Markets Many markets are subject to weather conditions and community guidelines, so please check with market organisers and relevant communities before visiting during these uncertain times.

The Greater Whitsunday Farmers’ Markets Every Wednesday 6.30am - 10.30am Bluewater Quay, River Street, Mackay City Centre Showground Markets Every Saturday 6.30am - 10.00am Mackay Showgrounds

Eungella Community Markets Second Sunday of the month 9.00am - 1.00pm Eungella Memorial Hall, North Street

Seaforth Mega Market First Sunday of every month in place of regular markets 8.30am – 12.00pm Seaforth Beachfront

Troppo Treasure Markets Second Sunday of the month 7.00am - 11.30am Mount Pleasant Shopping Centre Carpark

Seaforth Community Markets Every Sunday 8.30am – 11.00am Seaforth Beachfront

Sarina Showground Markets Last Sunday of the month 8.00am - 12.00pm Sarina Showgrounds

Paxtons Night Markets Second Friday of every month 5.00pm – 8.00pm 10 River St, Mackay

www.pakmag.com.au | May / June 2022 49

Mackay and Whitsundays Regular Events MONDAYS Baby Bounce During school term Dudley Denny City Library 11.00am - 11.30am / FREE / 0 - 2 years, Bookings required www.mackay.qld.gov.au/ libraries Baby Bounce During school term Mirani Library 9.30am - 10.00am / FREE / 0 - 2 years, Bookings required www.mackay.qld.gov.au/ libraries Toddler Time During school term Sarina Library 9.30am - 10.00am / FREE / Up to 2.5 years, Bookings required www.mackay.qld.gov.au/ libraries Toddler Time During school term Gordon White Library 9.30am - 10.00am / FREE / Up to 2.5 years, Bookings required www.mackay.qld.gov.au/ libraries Toddler Time During school term Mirani Library 9.30am - 10.00am / FREE / Up to 2.5 years, Bookings required www.mackay.qld.gov.au/ libraries TUESDAYS Baby Bounce During school term Cannonvale Library 10.00am - 10.30am / FREE / 0 2 years, Bookings required libraries.whitsundayrc.qld.gov.au Baby Bounce During school term Sarina Library 9.30am - 10.00am / FREE / 0 - 2 years, Bookings required www.mackay.qld.gov.au/ libraries Baby Bounce During school term

Walkerston Library 9.30am - 10.00am / FREE / 0 - 2 years, Bookings required www.mackay.qld.gov.au/ libraries Story Time During school term Bowen Library 10.00am - 10.30am / FREE / 3 - 5 years, Bookings required libraries.whitsundayrc.qld.gov.au Story Time During school term Proserpine Library 10.30am - 11.00am / FREE / 3 - 5 years, Bookings required libraries.whitsundayrc.qld.gov.au Story Time During school term Mirani Library 9.30am - 10.00am / FREE / 3 - 5 years, Bookings required www.mackay.qld.gov.au/ libraries Story Time During school term Walkerston Library 9.30am - 10.00am / FREE / 3 - 5 years, Bookings required www.mackay.qld.gov.au/ libraries Book Club Runs monthly Cannonvale Library 2.00pm - 3.30pm / FREE libraries.whitsundayrc.qld.gov.au Tech Talks Gordon White Library 10.00am - 11.00am / FREE www.mackay.qld.gov.au/ libraries WEDNESDAYS LIttle Library Play During school term Proserpine Library 9.30am - 10.00am / FREE / Walking to 3 years, Bookings required libraries.whitsundayrc.qld.gov.au LIttle Library Play During school term Cannonvale Library

50 May / June 2022 | www.pakmag.com.au

With Triple M's Jay and Dave

10.00am - 10.30am / FREE / Walking to 3 years, Bookings required libraries.whitsundayrc.qld.gov.au Story Time During school term Collinsville Library 9.00am - 9.30am / FREE / 3 - 5 years, Bookings required libraries.whitsundayrc.qld.gov.au Story Time During school term Sarina Library 9.30am - 10.00am / FREE / 3 - 5 years, Bookings required www.mackay.qld.gov.au/ libraries Story Time During school term Gordon White Library 9.30am - 10.00am / FREE / 3 - 5 years, Bookings required www.mackay.qld.gov.au/ libraries Baby Bounce During school term Proserpine Library 10.30am - 11.00am / FREE / 0 - 2 years, Bookings required libraries.whitsundayrc.qld.gov.au Chess Club During school term Cannonvale Library 3.00pm - 4.30pm / FREE / All ages libraries.whitsundayrc.qld.gov. au STEAM Club During school term Gordon White Library 3.30pm - 4.30pm / FREE / Ages 8 - 12 www.mackay.qld.gov.au/ libraries

Story Time During school term Dudley Denny City Library 10.30am - 11.00am / FREE / 3 - 5 years, Bookings required www.mackay.qld.gov.au/libraries Baby Bounce During school term Gordon White Library 10.30am - 11.00am / FREE / 0 - 2 years, Bookings required www.mackay.qld.gov.au/libraries Maker Spaces During school term Cannonvale Library 3.00pm - 4.30pm / FREE / Ages 6 + libraries.whitsundayrc.qld.gov.au Tech Talks Dudley Denny City Library 10.00am - 11.00am / FREE www.mackay.qld.gov.au/libraries FRIDAYS Baby Bounce During school term Bowen Library 9.30am - 10.00am / FREE / 0 - 2 years, Bookings required libraries.whitsundayrc.qld.gov.au Toddler Time During school term Dudley Denny City Library 9.30am - 10.00am / FREE / Up to 2.5 years, Bookings required www.mackay.qld.gov.au/libraries SATURDAYS Maker Spaces During school term Proserpine Library 9.00am - 11.00am / FREE / Ages 6 + libraries.whitsundayrc.qld.gov.au

THURSDAYS

Maker Spaces Mini Makers Bowen Library 9.00am - 11.00am / FREE / Ages 6 + libraries.whitsundayrc.qld.gov.au

Story Time During school term Cannonvale Library 10.00am - 10.30am / FREE / 3 - 5 years, Bookings required libraries.whitsundayrc.qld.gov.au

Mini Makers Mini Makers Cannonvale Library 9.00am - 11.30am / FREE / 0 - 5 years libraries.whitsundayrc.qld.gov.au

Please check with individual businesses before visiting during these uncertain times.