ISSUE: FEB 2021
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Huge Prizes • Embracing Your ‘Flawsome’ Self • Kids Activities Under 5's Activity Guide • Sustainable Homes • Mindfulness for Teens
Welcome 5
The Thing Is with Bree James
6
Embracing Your ‘Flawsome’ Self
8
STEAM: Sustainable Homes
11
A Grammar Education for PREP
Hello and welcome to the February edition of PakMag. The ‘school-holiday-hectic’ is officially over, the kids are back at school and hopefully us parents can get some brain cells back. I don’t know about you, but I am exhausted from all the “mum, mum, mum!” Because of this, we have created the Mindfulness and Connection Edition this month, to help you ‘increase the peace’ in your inner and external life. With tips on mindfulness, meditation and how to embrace your ‘flawsome’ self!
13 Why the First Seven Years Matter 17 Safety of the Child a Priority 19 Under 5’s Activity Guide 22 Bump, Bub and Beyond 24 Parent’s Puzzle: Criss-Cross 25 Mini Mag 29 Adult Colouring 31 Things all Leaders Need to Know
We also have a special focus on the tiny tots this month as older children go back to school, there’s plenty of ways to keep your little humans busy, having fun and learning new skills with the Under 5’s Activity Guide. I hope you get some ‘me time’ and some routine back into your world. I know I keep thinking about that walk up the Castle Hill to get some fitness in my world, but then again - curling up with a good book with no one calling out your name is very appealing too. Whatever your “me time” looks like, enjoy it - it was a HUGE few weeks of school holidays.
35 The Value of Mindfulness for Teenagers
Until next time, happy parenting and don’t forget to tell everyone, you read it in PakMag.
36 All Things Health
Bree
39 Creating Connectedness: Attachment Theory 41 All Things Health 43 Recipes Filled with Goodness 45 Ice Versus Heat for Injury Treatment 47 Daddy Diary 49 Get Out and About
PakMag Founder and Editor-in-Chief Bree James
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.pakmag.com.au www.m2f.com.au
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families www.pakmag.com.au | February 2021 3
The Thing Is
The Thing Is with Bree James Many of us have just put our child into their first days of daycare, kindergarten, primary school or high school. Children are the keepers of time, and they remind us how fast it goes. It feels like only yesterday I was putting my eldest child into prep, and now in the blink of an eye he is a young man entering high school. The past decade has flown by so quickly, and I am sure the next one will be even faster and I’ll be looking down the barrel of being an empty nester. The thing is, ending and starting an era is always momentous and filled with mixed emotions. The excitement and trepidation of the new, and the nostalgia and comfort of the old, mixes together as the perfect tear-jerking cocktail for the emotional parents among us. The older I get, the more things ‘hit me in the feels’. My son’s year six graduation ceremony had tears streaming down my face from the time I walked in the door, until the time I left. I can only imagine what I will be like on his last day of high school.
of time in our children; hoping, wondering, worrying - whether we have done enough. Could I have done more? Should I have done more? Why didn’t I do more? Parenthood is the ultimate guilt trip. As they say, spending time with your children is one thing you will never regret. Time is the best investment and gift you can give your child. Life is just so busy these days, and goes so quickly. The juggle is real trying to fit it all in. One of the hardest parts of parenthood, (that we rarely speak about) is when our kids grow up. They no longer need us as much anymore, and we never realised that that was the last kicks in your belly, the last breastfeed, the last kiss at the school gate, or the last time they jumped in the bed with you. These moments just happen, and sure, sometimes we are happy about it, but some of these moments we look back on and would give anything for one more experience. At the end of the day when you’re putting your little darlings to bed and they turn into dehydrated, hungry philosophers who need hugs, story time and ten toilet trips, remember that this stage won’t last forever. Breath it in and enjoy it while it lasts.
Everything from hearing the sounds of their little voices singing the national anthem, to watching them look for you in the crowd and the delight that crosses their face when they spot you, to seeing their little bodies walk on stage filled with self-confidence, fills you with such pride. Please tell me I am not the only one that has tears streaming down their face during these moments? I never look around the room, as seeing another parent cry would make me even worse. To my husband’s amusement, I am always a ‘Sooky La La’ that walks out of these events with sunnies on - wishing they’d remembered to bring tissues. Why do I always forget the tissues!?
Bree
Regardless of how much we do for our children, milestones like these have us analysing our investment
www.breejames.com www.myvisionbook.com.au
Time has a wonderful way of showing us what really matters, and if you are a big cry-baby like me, please track me down and share your tissues.
www.pakmag.com.au | February 2021 5
Feature
Embracing Your ‘Flawsome’ Self STORY Georgia Murch The pursuit of being truly human is discombobulating. We are so darn tough on ourselves. Learning to be enough, with exactly who you are is not an easy journey. Many of you believe that to be whole; you should pursue not just being better - but being perfect. Either perfect at your job, your parenting, your partnering or your physical self. What if I told you that achieving peace with who you are and where you are at in life is far easier than you think? The answer, I believe, is making friends with being ‘flawsome’.
herself doing rich-people things’. Her re-enactments of celebrity and model photos complete with weird poses and outfits are LOL-worthy. She takes the mickey and exaggerates her own flaws for humour. I think one of the reasons we love her so much (aside from how hilarious she is); is that she is real. She is not hiding her body; she is saying; ‘This is me, I am flawsome’. And she’s made a living from it. With 9 million followers and counting, a flourishing comedy career and a book deal - she is doing fine.
Flawsome is not just making peace with your flaws; it’s knowing that without them, you would not be you. It goes beyond surrendering to your flaws; it means owning them, understanding them and knowing that admitting them - gives you your power. It doesn’t take your power away.
The thing is, we are drawn to people not for their perfection, but for their acceptance of their imperfections. We admire people who may seem flawless, but they are hard to connect with and understand, and very hard to be like. The Pratfall Effect says that if you want to build trust quickly with people, showing your flaws is one way to do this. It’s about showing your vulnerability, and in doing so, that increases your connection with others.
Many of you will know the global icon Celeste Barber. Celeste made a name for herself via her ‘@celestechallengeaccepted’ social media series, which began in 2015 as a ‘fun experiment to see what it would look like for an average person to photograph
So how do you make peace with who you are in all your colours? Well there is no checklist. Life is not a clear path. But there are three principles that when explored can help you be a better friend, leader, parent, partner, colleague and person.
How Can I Be Flawsome?
For more on accepting our imperfections with Georgia Murch - tune into episode 77 of the PakMag Parents Podcast at www.pakmag.com.au
6 February 2021 | www.pakmag.com.au
Feature
1. Understand Your Triggers
2. Seek the Truth
Have you ever played a character in a play? Or been in a band, part of a group presentation or played in a team sport? For you to play your role you would have been looking for cues from someone else. Whether the cue was a phrase, a look, a movement you would have looked for it to indicate it was your turn. Ideally anyway.
The truth is tricky. What’s the truth in conversations or situations? Is it what you think, or another’s perspective? Maybe it’s a combo of both. Maybe it’s neither. Reconciling what you believe about yourself and the impact it has on those around you is where you learn. It might not be comfortable at the start but when you use this as data to help you grow, it becomes freeing. We need to remain open to whatever is coming our way. When we treat feedback as information, not a personal attack, the learning begins. When we react poorly, and stay in our triggers, we stifle our opportunity to evolve. It’s the curiosity and our search for truth when the magic begins. It’s fear that holds us back from being and moving into our transformation.
3. Continue Your Transformation Identifying the things that trigger you off in life is the same. But if you don’t know what to look for, you won’t get to learn about the role you play when life, people or circumstances trigger you into a response. The reactions become things that either help us grow, and those around us, or hinder this growth. When we stay in our stress responses we are trapped. Understanding the things that hold us back from being present and how we can learn from them is like finding gold - if you dare to look for it. Once we know our triggers it’s easier to know how to seek the truth.
This is where your courage lies. The courage to be open to many truths, to know that one person’s perspective of you - is just that. It’s not automatically adopting others’ beliefs, or punishing them for having them. It’s seeing it as an opportunity to add to what you already know. The aim is to add to your pool of knowledge, not diminish it. Transformation is endless and it requires discomfort. To know that you are perfectly flawed - that you are awesome because of your flaws. It’s the differences in each other that make us valuable. We just need to learn how to embrace our inner flawsome. To learn that the journey to being whole, is learning to be holey.
Georgia Murch is an expert in designing feedback cultures and helping people reconcile the feedback they give themselves. She is a best-selling author and has just launched her third book, Flawsome; The Journey to Being Whole is Learning to be Wholey. For more information on how she can help people and organisations visit www.georgiamurch.com
WIN a Copy of Flawsome! Flawsome - The Journey to Being Whole is Learning to be Holey. We’re so hard on ourselves, no wonder mental health problems are at all-time highs. Georgia Murch’s answer is to accept our imperfections and learn to be ourselves - flaws and all. www.georgiamurch.com WIN a copy of Flawsome worth $29.99! Visit www.pakmag.com.au/win for your chance to win!
www.pakmag.com.au | February 2021 7
STEAM
Simple Ways to Create More Sustainable Homes
What We Can Do to Improve the Sustainability of Our Homes Making our homes more sustainable doesn’t have to mean completely living off the grid. In fact, improving the sustainability of our homes is quite simple and easily doable for the majority of families throughout Australia. So, in what ways can we do our part to protect the environment and ourselves through sustainability? Let’s take a look at some of the options. Buying multi-use items instead of single-use and reducing plastic use. This could include replacing plastic water bottles with a reusable metal one, replacing plastic toothbrushes with wooden toothbrushes, not using plastic shopping bags… even plastic cotton earbuds can be replaced with bamboo earbuds! Parents with babies can also improve sustainability by replacing regular nappies with reusable ones and using compostable/biodegradable baby wipes. Become a recycling master. Visit your local council website for all the information you need on what to recycle and what to do with all other items that you want to correctly dispose of. Compost. Organic material such as food waste makes up a large amount of the waste sent to landfills. This creates large amounts of methane which is a greenhouse gas that’s bad for the earth. Composting is an easy solution to this and you can find out how to do it at home on the next page. Try and grow your own fruits and veggies. You can then use your own compost as a great fertilizer for your fruits or vegetable patch. Turn it off. If you don’t need it on and you’re not using it, turn anything electronic off. Use LED lights instead. They save money and are much more energy efficient than fluorescent and incandescent bulbs. Use homemade cleaning products or store-bought products that are eco-friendly. This reduces the amount of harmful chemical waste.
8 February 2021 | www.pakmag.com.au
DIY Beeswax Food Wraps Beeswax food wraps are a sustainable alternative to cling wrap and plastic sandwich bags, while also being easy to make. What You Need 100% cotton fabric (cut to the size of your baking tray) Scissors (preferably fabric scissors) 50g pure beeswax pellets or 50g pure beeswax bar grated Baking paper Baking tray Paint brush Note – A lot of online recipes include resins or jojoba oil, however you do not need these for your DIY beeswax food wraps to work perfectly fine. Method Preheat the oven to 100°C Line your baking tray with a sheet of baking paper. Cut the cotton fabric to a size where it fits nicely into the baking tray (do not let it go up the edges, it needs to lay flat). If using beeswax pellets, generously sprinkle them over the sheet of fabric. If using a beeswax bar, use the grater to grate thin pieces of the beeswax bar over the top of the fabric. The layer of beeswax does not need to be thick – just enough to cover the fabric in a layer of beeswax once it melts. Place the baking tray and fabric in the oven and allow the beeswax to melt for roughly 3 – 5 minutes or until fully melted. Allow to cool, then remove the fabric from the tray. Note: Beeswax food covers are best used for items that need to be stored or refrigerated for only a short time and food items such as school or work lunches.
All About Compost Composting helps reduce your impact on the environment and is not difficult to do, making it a great way to introduce kids to being eco-friendly and helping them gain an understanding of how to reduce their carbon footprint. To start small with children, they can begin composting in a large, wide-top glass jar as an experiment. Simply add a 1:1 ratio of dry material and wet or fresh material. Dry material can be dry dirt, shredded newspaper, shredded cardboard, dry leaves (during autumn) and more. Wet or fresh material is food waste from the kitchen but also can include manure, green leaves, tea bags and more. Lastly, add Âź of a cup of water to the jar (or dampen the newspaper and put it in, but you will still need dry material similar to newspaper or cardboard). Add the lid back onto the jar and poke several holes in it for oxygen. Then the jar can be left on a windowsill and over the next few weeks you will see the contents slowly breaking down until they are a soil full of rich vitamins and minerals. To compost on a larger scale, you can buy a compost bin that sits in your garden. All you need to do is fill it correctly with wet and dry, fresh or dead material and watch as it breaks down over time. Store-bought compost bins usually have holes that allows water to drain out, as you may notice that too much moisture in your compost heap can make it smelly and slimy.
Advertorial
A Grammar Education for PREP As the consistently leading school in North Queensland for educational outcomes, the Prep Program sets the foundation for the Grammar approach to teaching and learning.
• Specialist Teachers for Music, Library, Performing Arts, Physical Education and Languages
The Prep Year is considered the formal start of a child’s learning journey. Children come together at the beginning of the school year with a mix of experiences, abilities, talents and interests and the Prep Program introduces them to the School’s culture of learning.
• IT-enabled Prep classrooms
“We know that children learn best when they feel comfortable and happy,” said Timothy Kelly, Principal of Townsville Grammar School. “Our Prep teaching teams deliver a full experience of creative learning, supported by the development of genuine relationships with our parents and families.”
The Townsville Grammar School Prep Program Offers: • Early childhood trained Teachers • Full-time Teacher Aides in each Prep classroom • Optimised class sizes
• Inspiring learning environments linked to student curiosity and interests • Dedicated Prep playgrounds • Music Program • Sports and Swimming Program • Personal development of character strengths through the Pastoral Care program, ‘Positive Education’ • Transition to Year 1 Program (Semester 2 focused) • Upper School Buddy Program • Two Campus locations - Annandale and North Shore • TGS Bus service linking the three Campuses “Our Prep classrooms and precincts are learning spaces designed to inspire imagination, creativity, curiosity and investigation,” said Mr Kelly. “This is where the learning journey begins, and it is vital that we capture our students’ imagination and instil a sense of wonder for learning as early as possible.”
www.pakmag.com.au | February 2021 11
Parenting
Why the First Seven Years Matter STORY Bec Dent and Antonella Sansone Aristotle once said, “Give me a child until he is seven and I will show you the man.” Sorry parents, I’m not trying to put the pressure on, but it turns out that wise Greek philosopher was onto something 2000 + years ago. Whilst experiences throughout life will also shape who your child becomes, it’s all the crucial milestones and development stages that happen in the first seven years which will set them up for the rest of their lives. What kind of grown-up do you want your child to be? What kind of life do you want them to lead? Whilst it’s hard considering these things when they haven’t even started eating solids and it seems like we’re getting ahead of ourselves, research has shown how important these younger years are. I have asked an expert in this area - Antonella Sansone, author of Cultivating Mindfulness to Raise Children Who Thrive: Why Human Connection from Before Birth Matters - to explain why; ‘During the first three years of life, a child’s brain is already forming one million neural connections every
minute because of exposure to experience, in particular learning from their family and community. A child under seven - has lower brainwave frequencies (Theta) and consciousness. Theta refers to brain activity in connection with creativity and imagination, which explains why children learn through play. These early experiences, beginning from life before birth, form our unconscious programming, which controls 95 percent of our adult life experiences (Lipton, 2015). Only five percent is conscious, yet able to modify limiting beliefs that undermine our power and our health. Although the brain is sensitive to experience throughout life, experiences in the prenatal and early postnatal stages shape to a large extent our biological and psychological make up, medical conditions, immune system, reaction to stress, ability to relate to others, to love and be loved, to cooperate in society and share care, to be empathic and compassionate toward others. The earliest period of life provides a unique opportunity for the primary prevention of biological, psychological and societal disorders.’
www.pakmag.com.au | February 2021 13
Parenting
What are the significant milestone developmental stages during these seven years and what does my child need from me at those stages?
Antonella: ‘To become a fulfilled human being, a child needs to develop key life skills such as self-esteem, communication skills, and learn how to regulate their emotions, maintain their health and well-being, resilience, kindness, love and be inspired to achieve meaningful things by witnessing caregivers cultivating these abilities themselves. This learning is not a matter of reasoning of discipline, punishment, or acting according to abstract rules - but it occurs through implicit processes fostered by cooperation, such as mirroring. It is about two human beings being connected. Children need to learn human values from their parents through the way in which they are treated and cared for, starting from conception and gestation. If they are treated with empathy, compassion, kindness and respect, they become kind and caring human beings. They learn that violence is not acceptable. When children are not scared by punishment, they learn to trust their parents and openly talk with them when difficulties arise. Caregiving practices have long-term effects on psychosocial development in early childhood (Narvaez & Gleason, 2013). The kind of relationship between the parents also has an important impact on a child’s socio-emotional and moral development. Through their interactions, they provide an internal working model to the child that is stored in the nervous system. In future, the child is likely to develop the same kind of relationships as they witness in their childhood. For the first 18 months of an infant’s life and life before birth: the most important thing for parents to know - is to form a close connection, secure attachment and take pleasure in connecting with the baby during pregnancy, caring for, holding, touching, picking up baby’s body cues, talking, playing with, listening and responding, and keeping the baby as close and calm as possible throughout the day and night time.
If the relationship is a source of enjoyment to both the parent and child, all the brain areas, in particular the prefrontal area, will develop properly. When parents spend time interacting with their children, are fully present and responsive - it helps to integrate the different parts of their children’s brain, which leads to improved decision-making, better control of body and emotions, fuller self-understanding, stronger relationships and success in school (Siegel, 2011). As infants become toddlers; reciprocal interactions can also be expressed by playing make-believe games. For children - play is a real thing. These interactions tell children that you are paying attention to their experience and engaged with what they are trying to express. This is how children learn social norms, communication skills, and relationships. Neural connections in the brain are shaped by human connection and from this the mind emerges (Siegel, 1999). Anxiety, depression and stress linked to life stressors or trauma interrupt the flow of interactions or ‘dance of communication’. If this occurs occasionally, it won’t undermine children’s development and lead to dysfunctional patterns. But having continuous life stressors or daily distractions such as that of smartphones, can prevent you from engaging with your children, picking up their body cues, understanding their needs, and responding. Practising mindfulness can help parents become more present and empathic with their children and pay attention to what is going on with them and to their requests for connection. Practising these abilities is so important since these early reciprocal interactions with the primary caregivers and later with meaningful others can affect a child’s attachment style, which impacts how they develop future relationships, including intimacy (Ainsworth, 1969). Because of the rapidly growing brain, the first seven years set the foundation for how children communicate and interact with the world by mirroring how they are being responded to. Children develop their full potential in a network of nurturing relationships in which school also plays an important role. By the time children reach first or second grade, they begin to separate from primary caregivers by making friends of their own. They are also able to talk about their feelings and use metaphor, an ability to think and reflect upon things. While we cannot control every aspect of our children’s wellbeing, we can help them meet developmental milestones thus building a secure attachment style, which is the foundation of their wellbeing. What we can do is to engage with them as a trustworthy adult so that to positively impact on their unconscious programming that will lead 95 percent of their life experiences. ‘ For Antonella’s full responses to my questions, read our blog at www.pakmag.com.au
Antonella Sansone is a mother, clinical psychologist, researcher, mindfulness teacher/ facilitator and author. Her work with expectant and new parents and infants in UK and Italy, empirical studies of African indigenous cultures and inspiring motherhood have led her to write the book Cultivating Mindfulness to Raise Children Who Thrive : Why Connection from Before Birth Matters and the design of a PhD drawing on it. She has been granted the International Excellence Award from Central Queensland University. To purchase a copy of Antonella’s book head to www.routledge.com
14 February 2021 | www.pakmag.com.au
Advertorial
Safety of the Child a Priority
Mary MacKillop Childcare North Queensland’s vision for safeguarding children is a critical component of our education and care services. MMCNQ provides quality education and care in an environment that safeguards and promotes children’s health, safety and wellbeing. MMCNQ Area Manager, Stephanie Gibson, said, “We have established policies and procedures in place to ensure our services align with the current child protection legislation, whereby early childhood education and care professionals are mandated by law to report child safety concerns.” “All of our services maintain positive relationships with our families to provide support and access to services at every possible opportunity - to support each child’s growing competence, confidence and independence” Stephanie said. Having robust procedures in place within our operations, ensures anyone coming into MMCNQ is suitable to work with children, understands their role in relation to child protection and is able to work within our organisational culture of safe working practice.
All MMCNQ staff participate in face-to-face professional development training to provide confidence and capacity to readily identify and respond to child safety or wellbeing concerns. “This includes ways we can work in partnership with families to enable children to learn and thrive in a safe and supported environment”, she said. Mary MacKillop Childcare NQ services maintain close relationships with all families and key service providers. Stephanie said, “We believe that all children within our care have the right to an education that lays the foundation for the rest of their lives, maximises their ability, and respects their family, cultural and other identities and languages.” “The rights and best interests of children within our care are paramount. Therefore, we strive for every child in our services to experience quality education and care in an environment that provides for their physical and psychological wellbeing.” To find out more about the services offered by Mary MacKillop Childcare North Queensland, visit our website www.mmcnq.catholic.edu.au or contact us on 4726 3299
www.pakmag.com.au | February 2021 17
Tiny Tots
Under 5’s Activity Guide CityLibraries Townsville
Ninja Parc
First5Forever Baby Rhyme Time - Sing songs and rhymes, clap, move, and explore books together during the school terms. Sessions run for 50 minutes each and are designed for children from birth to 2 years.
Ninja Parc aims to inspire a world of movement through an indoor obstacle course, one that will challenge you and improve your agility. The Mini Ninjas classes, led by specially trained Ninja Parc coaches, are perfect for children aged 3 - 6 years. In the classes your child will develop social and physical skills, plus cognitive skills such as balance, stability and hand-eye coordination.
First5Forever Toddler Time - Develop your toddler’s early literacy skills and concentration with fun songs, dance and a story. Sessions are 20 minutes long for children 2 years and above.
Each class costs from $17.00 and is 45 minutes long.
First5Forever Storytime - Encourage and nurture your child’s love of books while helping them develop early literacy and social skills. Sessions are 60 minutes long and involve several story readings as well as rhymes and a craft activity. Suitable for ages 3 - 5 years.
A 18 Black Hawk Boulevard, Thuringowa Central P 0427 139 762 E townsville@ninjaparc.com.au Ninja Parc Townsville www.ninjaparc.com.au
Cost: FREE. All sessions require booking at whatson. townsville.qld.gov.au. Messy Play Take Home Packs are also available.
Sk8way
www.townsville.qld.gov.au
Inflatable Kingdom Experience two and a half hours of action-packed fun on TEN massive jumping castles, inflatable obstacle courses, and games. Use the sports court and ball pit to get out all your child’s energy for the day - they’ll have the absolute best time! Open every day from 9.00am – 4.30pm. Cost: $12.00 for children 5 and under and $18.00 for children 6 and over (for a 2.5 hour session). Online bookings will save 10% OFF entry price. Don’t forget your socks! A 164 Mayers St, Manunda P 4755 4422 Inflatable Kingdom www.inflatablekingdom.com.au
Sk8way provides a facility for both recreational and competitive skating. Learn 2 Skate sessions – Broken up into three levels (beginner, intermediate and advanced), let the staff guide you towards helping you become an expert in skating. Lessons are $10.00 per skater (includes skate hire). Skating sessions – If you’d rather skate on your own terms, simply attend one of the general skating sessions. Skate hire available for just $4.00 per person. All ages welcome. A 72-88 Hervey Range Rd, Condon P 4755 4422 Sk8way Townsville www.sk8way.com.au
www.pakmag.com.au | February 2021 19
Tiny Tots
PCYC Townsville The Police-Citizens Youth Club (PCYC) is a provider of youth and community programs, facilities and more. They offer KinderGym; a fun, movement-based learning program for children under 5 years that teaches basic gymnastic skills, flexibility, strength and more (involves the active participation of a parent/carer). $150.00 per 10 week term. KinderPlay is also available. This programme is a more casual, non-structured gymnastic class that allows children aged 9 months - 4 years to interact, have fun and explore safely. Jumping, swinging, climbing and more activities are available with supervision from a PCYC staff member. Visit the website to learn more. A 113 Wellington St, Aitkenvale P 4781 9100 E townsville@pcyc.org.au PCYC Townsville www.pcyc.org.au
Paul Sadler Swimland Paul Sadler Swimland provides swimming lessons in a tension free and exciting environment for kids. Baby swimming classes run from 4 months to 3 years and Learn to Swim Classes run for children from 3 years and above. They will develop life-saving swimming skills while having fun and learning to love the water. Classes run from Monday to Thursday and Saturdays, and are conducted in the comfortable indoor heated pool. Visit the website for more information. A 20-22 Freshwater Dr, Douglas P 4779 4647 E townsville@paulsadlerswimland.com Paul Sadler Swimland Riverside Gardens www.paulsadlerswimland.com.au
Townsville Academy of Performing Arts (TAPA) TAPA offers a friendly and well supervised setting for children to learn various types of dancing. The classes are taught by high qualified teachers and are heaps of fun for both boys and girls. Ready Set Dance - In this preschool dance programme children have the opportunity to develop skills and have fun with Jazz, Tap, Hip Hop, singing and music in one hour sessions.
20 February 2021 | www.pakmag.com.au
Ready Set Ballet - Children aged 2 - 5 years will learn the fundamentals of ballet in 30 minutes of actionpacked fun, with music and props also involved. Bookings are essential. You can enrol your child into a class on the TAPA website or simply enquire. A 1/14 Black Hawk Blvd, Thuringowa Central P 4723 2101 P 0418 723 236 E tapastudio@tapa.net.au TAPA www.tapa.net.au
Rugbytots Weekly Rugbytots play sessions are structured yet highly engaging and fun. Children aged 2 - 7 years old will learn how to kick, run, pass and catch the ball and how to play as a team, all with the guidance of energetic coaches. The youngest class is for ages 2 - 3 ½ years old, running for 30 minutes total. Full parent participation is required. The next class up is for ages 3 ½ - 5 years old, running for a total of 45 minutes. Parent participation isn’t required and there is a stronger focus on Rugbyspecific skills. Cost: $108.50 for a minimum of seven sessions (at $15.50 each). Refund available after two sessions. A Burdell, Mundingburra P 0400 315 507 E Townsville@rugbytots.com.au Rugbytots Townsville and Surrounding Districts www.rugbytots.com.au
Tiny Tigers Classes at The Choi Kwang Do Master Academy The Tiny Tigers program will help children aged 3 - 6 years old develop essential skills that can seriously help them prepare for starting and integrating into school - all while having fun and socialising. Designed to enhance your kid’s ability to pay attention and follow directions, this is a skill that will provide your kids with immediate results that will reflect positively on their academic work. The life skills and respect they learn here will stay with them throughout life. Cost: $34.00. Visit the website to enquire and find more information. A CKD Building 741 Riverway Drive, Thuringowa Central P 4773 9794 or 0481 749 607 E info@ckdmac.com.au Choi Kwang Do Master Academy www.choikwang-do.com.au
Bump, Bub and Beyond
Bump, Bub and Beyond Featured products, reviews and prizes. Visit www.pakmag.com.au/win for your chance to win!
Baby Memory Book
Ocean Play Mat
$44.00 - www.babymemorybook.com.au
$34.99 - www.fairyfuntoys.com.au
This Baby Memory Book comes in cool blue or pretty pink accents with 70 stickers to help you record these baby events, like first foods, tantrums, and more. There are 13 calendar and milestone pages to assist with this organised recording, in addition to a newborn info page that you can fill out for your new bub. At the end, there is a summary milestone page that can eventually be framed and kept as a picture if desired!
Put on your wetsuit, enter your submersible, and prepare to dive to unexplored depths to observe a stunning range of amazing animals and aquatic wildlife! A great way to stimulate anyone’s imagination, our Ocean Playmat is a special space for creating awesome adventures! Full of terrific types of aquatic life, such as the rosy pink giant squid and the lime green eel, this playmat has endless amounts of exciting and colourful ocean expeditions!
Medela Breast Pump and Purelan Pump: $69.95 / Purelan: $9.95 - www.medelastore.com.au As one of the leading choices of breast pumps for millions of mums globally, Medela’s Harmony™ manual breast pump has got even better, now fitted with the research-based, state-ofthe art PersonalFit Flex™ breast shield, giving Australian mums more comfort and milk. And also launching at the same time is Medela’s enhanced Purelan™ cream with 100 percent ethically sourced lanolin, giving mums fast relief for sore nipples, that’s safe for bub and the environment.
22 February 2021 | www.pakmag.com.au
Bump, Bub and Beyond
Nutrition for Toddlers STORY Mary MacKillop Childcare From the moment babies start eating solid foods, there is a world of yummy foods out there to be discovered. How exciting! Nutrients play an important role in brain development and growth of little ones, meaning a nutrient-rich diet is vital for a healthy development. Feed your toddler a variety of foods so they can acquire a taste for different ingredients at a young age. Include plenty of vegetables and fruits, some grains and dairy as well as a little bit of protein in their diet.
Here are some suggestions on what your tot requires so they can grow big and strong. Breakfast – Two tablespoons of oats with milk or natural yoghurt, a piece of fresh fruit or a slice of toast with avocado are healthy choices. Lunch – A sandwich with healthy fillings such as turkey, tuna or egg with some veggies makes for a great option. Dinner – Keep it simple with plain, simple foods such as spaghetti bolognese or slicedup meat with vegetables. It’s a good idea to leave at least two hours in between eating occasions, including snacks. Suitable healthy snacks include a slice of cheese, a couple of crackers or some cherry tomatoes cut into quarters.
Tips for Picky Eaters If you’ve got a picky eater in the family, there are a few things you can do. Make the food look appealing by cutting it into cute shapes and get them involved in the preparation process. Eat meals together as a family, setting aside 20 to 30 minutes for it. Allow your child to make choices about their food within reason (for instance, “would you like peanut butter or vegemite on your sandwich?” or “would you like an apple or a pear?”) Growing food together in the form of a veggie garden can also get them excited about healthy eating.
There are some foods that are not good for toddlers, such as those that are high in saturated fat, sugar or salt (eg potato chips, lollies and biscuits). Eating too much of these may lead to a nutrient deficiency. Signs of a poor diet include being underweight or overweight, constipation, poor physical growth, being pale or having tooth decay. If you have any concerns, speak to your doctor.
Toddler Nutrition Fact Nutrition is important during all stages of life, but especially when your little one is growing so much in such little time. Toddlers need between 1000 and 1400 calories per day, depending on their age, size and level of physical activity.
www.pakmag.com.au | February 2021 23
Parent's Puzzle: Criss-Cross Fill in the blanks with the words. To help you get started, two letters are already in place. 5 Letter Words
WIN an Ozone and UV Cleaner Case with Wireless Phone Charger worth $79.95! Your phone is the one thing you touch all day - but how often do you clean it? Clean Case cleans and sterilizes with UV-C and Ozone for double the disinfection power. Featuring dual UV lights that automatically turn off when the case opens to avoid any unwanted exposure. The Ozone function adds a second level of sterilization by filling up the rest of the case’s space for those nooks and crannies that UV light may not reach. It also features a built-in wireless charger for your phone. www.cleancase.com.au Visit www.pakmag.com.au/win for your chance to win! Competition closes 28/02/2021
24 February 2021 | www.pakmag.com.au
ABATE AWARD EBONY GROVE MOP UP PUT-ON RANGE SHUSH SPRAY STAGE WATER WORRY
BULLION CATERER DIRECTS ETCHING FACULTY KNITTED MACAQUE MAMMOTH PARENTS QUICKLY RAINBOW STUDENT SWIMMER WEALTHY
6 Letter Words
9 Letter Words
BYWORD COURSE CUPOLA EGGNOG HIP-HOP RABBIT SNAP UP THROVE
ANTARCTIC COUNSELOR COVER SLIP EVEANTUATE EXCELLENT FURNISHED PARAMETER PEACH TREE
7 Letter Words
11 Letter Words
ANCIENT ANTENNA BAR CODE BOLOGNA
EXPECTATION GENERALSHIP MINESWEEPER PERSPECTIVE
Pull-out kids activity mag!
What begins with T, finishes with T, and has “T” in it? 1
How many months have 28 days?
2
What has four wheels and flies?
4
What word is spelled wrong in every dictionary?
3
There is a rooster sitting on top of a barn. If it laid an egg, which way would it 5 roll?”
What gets bigger the more you take away? 6
The answers to these riddles can be found at www.pakmag.com.au/answers
А
Р
А
COLOUR IN I THE TOWN
WIN Large Balancing Gems Worth $54.90 This beautiful set of 8 Large Rainbow Balancing Gems are a lovely way to invite children to open ended creative play, great for building fine motor skills and using children’s imagination. Stacking and balancing these gems is fun and relaxing, while also developing creative problem solving skills and considering cause and effect. Each gem is handmade, cut with multiple sides and edges making it more of a challenge than regular blocks! www.fairyfuntoys.com.au Visit www.pakmag.com.au/win for your chance to win! Competition closes 28/02/2021
Connect the dots and colour in
Use the grid to draw the magician’s hat
Whose shadow does this belong to?
WIN an Apollo Jackson Magic Kit worth $69.00 Get ready to learn mind blowing magic tricks that will astound audiences from this jam-packed kit with over 100 easy to learn street magic miracles for kids age 8+. Some of the amazing, unique and exclusive illusions Included in the kit are, Magic with a Baseball Cap (HP Patented Trick), Self-tying Shoelaces, Vanishing Ink, Magic with Sponge, Levitation Magic, Bend a Spoon with your mind, Amazing Card Magic over 20 Tricks, and much more. www.theatrix.com.au Visit www.pakmag.com.au/win for your chance to win! Competition closes 28/02/2021
Fill in the crossword with animals
e6 t th Spo rences e diff
Copy the picture
WIN a Pair of Australian Shepherd Kids Mini Classic Ugg Boots worth $179.00 Every child needs a classic pair of ugg boots! Available in two timeless shades, the Australian Shepherd Kids Mini Classic Ugg Boots boast a cosy interior created with premium Australian Sheepskin, a durable design with a rubber sole as well as a tab on the ankle to assist in pulling on the boots. www.uggexpress.com.au Visit www.pakmag.com.au/win for your chance to win! Competition closes 28/02/2021
Relax and Unwind: Adult Colouring WIN a DIY Decorator Chantal Scallop Velvet Chair worth $304.00! Featuring a beautiful scallop shell shaped backrest and four elegant flared gold coated metal legs, the Chantal Scallop Chair will add a touch of elegance to any space. Chantal is available in a range of ultra soft velvet upholstery tones including; Blush, Blue, Duck Egg Blue, Black, Pink, Dark Forest Green and Navy Blue. www.luxoliving.com.au Visit www.pakmag.com.au/win for your chance to win! Competition closes 28/02/2021
www.pakmag.com.au | February 2021 29
Education
Things all Leaders Need to Know STORY Mario Calanna The word ‘leadership’, can mean different things to different people. When leadership is mentioned, it seems to automatically allow us to form an opinion that the leader is confident, has our welfare at heart and that we will be kept safe. However, there are many types of people in leadership positions. There are some who are incompetent or do not have your best interests at heart – they are pretenders, job-hunters, position-conscious or just promise results. Basically, they are in that position for their own gain. Yes, they may produce some good financial and innovative results, but they tend not to build team spirit and the trust that teams or individuals need. You don’t want to be that kind of leader. Leadership is not necessarily linked to a position. Anyone can be a leader in any place, at any time. Leaders are all around us and play different roles in our lives. They could be teachers, parents, executives, coaches, judges, business owners, sporting team captains or politicians, to name a few. I believe the best form of leadership is something called ‘servant leadership’. Servant leadership, is about helping and serving others. It is about ensuring family members or team members are achieving what they need as individuals within the greater goal of the leader. In short, servant leaders help others get what they want so that the leader can get all he or she wants. Everybody wins. John Wooden (America’s most successful college basketball coach) defined who a servant leader is: “Who shall be first among you, shall be your servant. Who puts focus on followers and makes their dreams come true. Who does not say ‘get going’ – and says ‘let’s go’ and leads the way. Who glorifies team spirit and duplicates this in others. Who helps others grow big, because the bigger and better the team - the better they all are. Who has faith in people, who believes in them, and trusts them, who has a sense of humour, who is interested in finding the best way. Who looks for lofty goals and extends the skills and talents and legacy of all the team.”
Servant leaders are dealers in hope. They help people to see themselves better than they believe they are or can become. Leaders should aim to be lighthouses, someone people can look to for guidance and can set their sail by them. Leaders show people what they stand for and can be a beacon to others. Leadership is a tremendous responsibility. It’s really important to take care of those that you lead and not take that position for granted. A sign of a good leader and its highest reward - lies in knowing that others can achieve their own purpose and meaning - under your leadership.
Servant Leadership is a Gift Which Encompasses: • Privilege to serve • Responsibility and accountability for decisions made and behaviour displayed • Opportunity to lead family and teams to a better place
What are the Qualities of a Good Servant Leader? • Humility • Ambition (the desire to achieve in the service of others – not at the expense of others) • Character – loyalty, excellence, confidence, resilience, determination, compassion, honesty, kindness, generosity, creativity and confidence • Empathy – they listen to and understand each person in the family or team • Integrity – the way they live and act reflects precisely what they say. They are authentic • Patience • Wisdom • Integrity • They have time for you Above all, leaders should be mindful that they have influence over others by the way they talk (their tone and their manner), the language they use, the values
www.pakmag.com.au | February 2021 31
Education
they display (as they are always being watched by others), the way they behave in all circumstances, the way they value and respect their team, customers and community and the way they pull from the front and say “let’s go” and set the pace. It’s such an important time in history, where over the next century, we have the opportunity and need to heal division, reduce confusion, overcome despair with hope, and replace ego with character.
To Do This We Need Leadership Where: • Human capital overrides financial capital – people are your greatest asset • Emotional intelligence (relationships) overrides economic competence • Networks override hierarchies • Collaboration overrides control
It’s so important children feel like the pilot of their lives, not the passenger. Here’s some ways to help them become a leader in their life rather than a follower: • Let the (technology-free) kitchen table be the centre of their growth in all parts of their life and encourage activities, debate, discussion and questions in this space. • Give them your time and focus completely on them. • Be the example of the person you wish them to be – in your language, your associations and your activities. • Listen and understand – give them a voice. • Discipline them by setting guidelines and boundaries. Be clear and consistent, so that they know what you will and will not tolerate.
• Meaning and purpose override structures and spreadsheets
• Be honest with them and display this honesty in your own life – your children are always watching and listening.
• Leaders and building teams override followers and victimhood
• Help them make wise and rational decisions.
• Hope replaces fear • Responsibility and accountability replace entitlement
• Take the place of the TV and the smartphone – the overuse of these will kill your relationship over time. Good or bad habits are being formed continually. So, be careful with your ideas - because your ideas become their actions. Be careful of your actions, because actions become their habits. Be careful of your habits, because your habits - become their character. And your character - becomes their destiny.
Our children and youth are the leaders of tomorrow, we (parents and guardians) can help them be prepared to lead by teaching them lessons in leadership, which include:
Who they become, will be in large part – due to you. So, don’t forget to remind them of their greatness and potential, and remember your own commitment to help them become all they can be; Let others lead small lives – but not them.
• Increasing their confidence and self-esteem and building their resilience. Life is hard, unfair and we fail. However, adversity is part of life and resilience grows through adversity. We can overcome the difficulties we face
Let others argue over small things – but not them.
• Explaining the difference between a hero, a victim and an entitlement mindset
• Assuring them they were born to be great
Consider Robert Kennedy’s words: “Few will have the greatness to bend history; but each of us can work to change a small portion of events, and in the total of these acts will be written in the history of a generation.”
• Weaving into their nature that they are the authors of their lives – and are responsible for their choices and behaviour
We were each born to be the best of which we are capable and to help others (especially our children) live their own greatness.
• Helping them to determine the purpose and a meaning to their life
Let others cry over small hurts – but not them. Let others leave their future in someone else’s hands – but not them.
Mario Calanna is the patriarch of Calanna Pharmacy Group. He has built his business and his reputation by focusing on helping and guiding people so that they can improve their health, their lifestyle and their mindset. The Calanna focus has always been on its people and its customers. Mario has won multiple awards for management and business and is heavily involved in the community. Mario is also a Fellow of the Australian College of Pharmacy, the Australian Institute of Management and a member of the Australian Institute of Company Directors. www.mariocalanna.com.au
32 February 2021 | www.pakmag.com.au
All Things Tweens and Teens
The Value of Mindfulness for Teenagers STORY Michael Hines Mindfulness, and the practice of meditation, has been around for thousands of years, but has soared in popularity over the past decade with research into its benefits. Mindfulness is “the awareness that arises from paying attention, on purpose, in the present moment and nonjudgementally” (Kabat-Zinn). The first key part of this definition is; attention, and the ability to pay attention to the present moment; as opposed to being on autopilot and caught up in thoughts about the past or future. The other part I’d like to highlight - is the importance of the attitude we bring to the present moment. Ideally, we want to cultivate an attitude of openness, curiosity and non-judgement. This part of mindfulness is often overlooked, but is where much of the richness lies as we endeavor to apply mindfulness to our daily lives. The ability to more fully connect to what’s happening in any given moment, and the mindsets that are cultivated through meditation, hold significant benefits for teenagers. Research has shown that by practising mindfulness, we strengthen areas of the brain that control executive function, leading to better attention, memory, planning, regulation of emotions and selfawareness. It can also reduce activity in areas of the brain associated with emotional reactivity and worry reducing stress, anxiety and depression. Together, these brain changes provide a foundation for better academic skills, social skills and selfesteem. They provide the cognitive scaffolding for high performance in the form of improved concentration and productivity, better decision-making and problem solving, greater ability to stay on task, and greater awareness and creativity. Mindfulness also provides a gateway to improved relationships in the form of more pro-social and collaborative behaviors, increased empathy and compassion, and less aggressive behaviors.
When introducing mindfulness to teenagers, there are a few key things to keep in mind:
1. Explain the benefits: take the time to clearly explain the benefits of mindfulness to help them get a sense of the depth and breadth of what is on offer, dispelling common myths, such as “meditation is just about relaxation”, “it takes hours/years to see any benefits” and “it’s only for spiritual people” (none of which are accurate).
2. Make it relevant for them: “what’s in it for me?” If they can establish a clear personal motivation for why they would bother to put time aside to meditate they are much more likely to do so. Would they like to reduce anxiety, focus more on school work, perform better in exams and/or on the footy field? Connecting mindfulness with someone they look up to (from sport, music, fashion) can also support teenagers to give the practice a go.
3. Use invitational language: meditation shouldn’t be imposed upon them; rather they should be invited to take part. This provides autonomy, supports intrinsic motivation and avoids anyone who doesn’t feel comfortable with the practice being placed in an uncomfortable position.
4. Mindfulness Apps: Smiling Mind, Insight Timer, Calm and Headspace - provide guided meditations ranging in length from 1min to 1hr. I’d suggest starting with 5-10min practices; at least three times per week. Like any form of fitness, the mental fitness and dispositions developed through mindfulness are acquired through regular practice. The key is to find a ‘voice’ (meditation teacher) that you enjoy listening to.
5. Commit to your own personal practice: Modelling is important and allows you to teach the principles and practices of mindfulness from a place of authenticity and experiential knowledge.
Michael Hines is a Psychologist and Mindfulness Consultant that has spent the past three years as Lead Mindfulness Expert at Smiling Mind. His passion for mindfulness stems from a personal meditation practice and professional development spanning two decades. Michael has taught Mindfulness at Monash University, UNSW and in organisations across Australia. Outside of his work with Smiling Mind, Michael works directly with schools to co-design and deliver sustainable mindfulness initiatives. www.michaelhines.com.au
www.pakmag.com.au | February 2021 35
All Things Tweens and Teens
All Things Tweens & Teens Benefits of Meditation and How to Start Meditation is an extremely useful tool in handling stress, gaining better focus and memory, sleeping better and improving your creativity. It can also help you tap into your inner ‘flow’, A.K.A your motivational energy, and work on your perspective on your life.
All you need to start practicing meditation is a quiet space and a little time. Beginners can use a meditation guide, which is audio that leads you through the process of your meditation session. You may prefer reading instructions and then meditating in the quiet instead, but either way we recommend the apps Headspace and Calm as they are great meditation tools. You can also choose to meditate for a few minutes or much longer – it’s completely up to you when and where you do it, as well as how long the sessions are (although it’s best to start small!).
Inspiration Corner Our perspective and mindset can have a significant impact on both how we feel and cope with life. When we are ‘strong’ mentally, we can manage more stress and face more challenges. To help maintain a balanced perspective and build resilience, you can have strategies in place, that make facing challenging situations easier. Calming your mind, practicing mindfulness, using breathing exercises, weighing up pros and cons when we are in a situation, trying to look at the situation from other people’s points of view, and reminding ourselves of the bigger picture and that every person has hard days - can help you overcome the challenge and be a little kinder to yourself in the process. It’s so important to nurture your mind. Remember everything you put into your brain affects your thoughts, and as Buddha says; “our life is shaped by our mind, for we become what we think.” So, make sure those thoughts are going to lead to the kind of life you want.
WIN a Hinkler Curious Craft Prize Pack! Get into the latest craft craze with this amazing Curious Craft Crystal Creations Prize from Hinkler. Let your creativity shine with sparkly Curious Craft Crystal Creations kits, or keep your secrets safe with the sparkly new Shine on Diary Kit that lets you create your own crystal-art cover! For more details check out www.hinkler.com.au WIN a Hinkler Curious Craft Prize Pack worth $70.00! Visit www.pakmag.com.au/win for your chance to win!
36 February 2021 | www.pakmag.com.au
Advertorial
Creating Connectedness: Attachment Theory STORY Dr Adele Heyer British psychologist John Bowlby described the idea of attachment theory and how it impacts our social and emotional development. He described attachment as a “lasting psychological connectedness between human beings.� The earliest emotional bond that develops is between a baby and its parents (or other primary caregiver) and it can have a tremendous impact on how relationships are viewed and handled later in life.
The Importance of Developing Secure Attachment Securely attached children feel safe and confident allowing them to develop to their best potential. This lays the foundation for optimal cognitive development, emotional regulation and self-confidence. Secure attachment also fosters the development of social bonds and forms the template on which future relationships will be developed. Children who are securely attached feel safe, which allows them to explore and interact with their world confidently, knowing that their parent will be there to comfort and protect them when needed. On the other hand, children who have not developed a secure attachment are at risk of developing behavioural or mental health difficulties and can develop internalising behaviours, such as anxiety or depression, or externalising behaviour such as conduct disorder or aggression.
How Does Attachment Develop? For most infants and parents, attachment develops naturally. When the baby is born it is dependant on
the parent for all its needs. The parent responds to the baby’s cues, provides its physical needs and an emotional bond develops. Unfortunately, this process does not always happen. Attachment difficulties can develop if either the child or the parent is unwell. Parents who are stressed or struggle with their own mental health difficulties might find it difficult to consistently respond to the emotional needs of their child, which might interfere with the bonding process.
How can I Ensure Secure Attachment Develops Between me and my Baby? Secure attachment will develop if a parent is responsive, warm and emotionally available. It is important to be aware of factors that can impact on this, such as stress, mental health difficulties or if you have had negative experiences yourself that will make it difficult to emotionally connect to your baby. Try and find a way to calm yourself when stressed before interacting with your baby, ask for help and give yourself some time-out to recharge. Ask for professional help if you do have mental health difficulties especially if this impacts your relationships. A calm, loving and consistent approach will help your baby to feel confident that you are in charge in a kind way. Have fun and make time to play with your baby. And just remember that you do not have to get it right all the time. Stress is a part of life and babies learn through their parents how to cope with these stressors.
www.pakmag.com.au | February 2021 39
Health
All Things Health What is Naturopathy and How Can it Help My Home?
Matthew Calanna
STORY Jana Gorski, Naturopathic Coordinator, Calanna Whole Health Pharmacy Group
Calanna Whole Health Pharmacy
Naturopathy is a practice that treats the whole person by acknowledging their physical, mental and spiritual aspects. As well as using herbs and supplements to help the body innately find homeostasis (i.e. balance), it recognises the effect of diet, lifestyle and environment in achieving health and healing.
Dear Matthew,
Your home is a place where you spend a substantial amount of time nurturing yourself and your family by preparing food, sleeping, relaxing and fostering relationships. It can also be a source of exposure to environmental and chemical toxins. Common sources of such toxins include the methods and utensils we use for food preparation and storage, some foods themselves, drinking water, cleaning products, insecticides, personal care products and sunscreens, cosmetics, fragrances, mould, household furnishings, toys and more. In most cases there are natural, safe and effective solutions or cautionary measures you can take to reduce your family’s exposure and also protect the environment.
A Naturopath can help you identify the factors in your home which are working against your body’s natural processes and come up with strategies for creating a home that promotes good health for the whole family.
How can I prevent or decrease my chances of catching the flu? The general advice consists of washing hands regularly, incorporating vitamin C and zinc into your daily diet or supplement regime, exercising regularly and eating healthy – ensuring you’re eating enough fruit and veg each day. However, the most effective way to avoid the flu is to get the family flu vaccines every year. If you don’t feel like waiting around at the doctors, book your flu shot at Calanna and chat to your pharmacists about strengthening your immune system. Calanna will have flu vaccinations available from early-mid March. Talk to our friendly staff for more details. Calanna Whole Health Pharmacy www.calannapharmacy.com.au
Free Medication Packing at Calanna Whole Health Pharmacy Are you finding it hard to manage the multiple medications you take? Calanna would love to help you take control of your health with our FREE Medication Packing. We will collate your medications and package them into easy, daily doses with dates on them so you’ll never ask “did I take my medication today?” again. The discreet design allows you to carry your medications with you at all times. Let us know how we can support your medication needs today. Call your local Calanna to book.
Consult your local health practitioner, doctor or pharmacist for advice on these topics first to ensure the best health outcomes.
www.pakmag.com.au | February 2021 41
Food
Recipes Filled with Goodness
Spaghetti Bolognese with Loads of Veg
Beetroot Brownies
Serves 4
Ingredients
Ingredients
450g cooked beetroot 150g butter, with extra for greasing 250g chocolate block, 70% cocoa 275g caster sugar 1 tsp vanilla extract 25g cocoa powder 100g plain flour 2 eggs Icing sugar or beetroot powder, to dust
1 tbsp olive oil 500g spaghetti 500g minced beef or 400g can brown lentils 400g can diced tomato 200ml vegetable stock 1 cup carrots, finely diced 200g / cup mushrooms, sliced 2 garlic cloves, finely chopped 1 small brown onion, chopped ¾ cup Italian (flat-leaf) parsley ½ cup grated cheese, any Salt to taste Method Place a large pot of water on high heat, lightly salted. Once boiling, add spaghetti and let simmer on medium heat for the recommended time. Heat a pan over medium heat, adding olive oil. Cook garlic and onion for 1 - 2 minutes (until it starts to brown). If you are using beef, add to the pan and brown for 4 - 5 minutes. Add carrots and mushrooms and cook until soft (5 minutes). Add lentils, diced tomatoes and vegetable stock to pan, stirring well. Bring to boil then allow to simmer for 10 – 15 minutes. Once spaghetti is cooked, drain and serve. Pour sauce over top (or add spaghetti to the pan to combine with sauce). Sprinkle with cheese and parsley to taste.
Makes 10 – 15 slices
Method Preheat oven to 180°C. Use butter to grease a 20cm square baking tray then line it. Chop chocolate and butter into blocks then place them in a food processor or blender. Add beetroot and vanilla extract, mixing until smooth. Combine eggs and flour in a bowl, mixing well. Pour in the beetroot and chocolate mix, stirring gently to combine, then stir in the flour and cocoa powder. Mix by hand or electric mixer until smooth. Pour mixture into the prepared tin. Place in oven and cook for 25 – 35 minutes or until mixture is firm in the middle yet lightly wobbles when the tray is shaken. Allow to cool then sprinkle with icing sugar, slicing into individual brownie pieces.
www.pakmag.com.au | February 2021 43
Advertorial
Ice Versus Heat for Injury Treatment STORY Dr Tiana Sirgiovanni, NExT Osteo & Rehab Have you ever been told by a health practitioner to use ice or heat on an area after treatment, but never really been told which one is better? The short answer is that they are both just as good as each other! The common belief is that ice is generally better for the early stages of pain and injury (within the first 48 – 72 hours), and that heat is best used after this time to help manage your injury. This is because ice is thought to help reduce swelling and inflammation of the injury which is what occurs when we first hurt ourselves. Heat, on the other hand, helps increase flexibility and the movement of a muscle by improving blood flow, which is generally best introduced after a few days of rest from an injury. This idea is supported by Malanga, Yan and Stark (2014) who found that people generally preferred the use of heat when dealing with muscle soreness, which generally improves when muscles have better flexibility and movement. However, despite all of this, studies have indicated that heat and ice are both equally useful in relieving pain and that really, the most important factor when choosing which to use
is your own personal preference that seems to work best for you. One reason for the difficulty in knowing whether ice or heat is better is that both forms of treatment offer a distraction for the brain, meaning there is less focus on the pain itself. Dehgan and Farahbod (2014) explained that this distraction can cause relaxation in the muscles and helps reduce your pain. So again, which treatment to use really comes down to what you prefer and which one provides your brain with the best ‘distraction’ from the pain. At the end of the day, everyone’s response to treatment is different – we are all individuals and you will know better than anyone what is working best for you and your pain. If we are going to be truthful, there is an even better way of managing pain – and that is through exercise! Exercise and movement have been proven to be one of the most successful ways of managing pain. So, if you should take anything from this article, it is that you should say sayonara to the frozen peas and wheat bag. Instead, chuck on your favourite playlist and once you’re feeling comfortable, get that body moving!
www.pakmag.com.au | February 2021 45
Daddy Diary
Daddy Diary Don’t let the truth get in the way of a good story. We’ve all heard this advice-gem before and it’s one, I’m happy to say, I live my life by. Every weekday it’s my job to fill three hours of live radio and let’s be honest, sometimes stories do need some mayo on the top to make them sing. I’m happy to provide it. But I’m not the only one. Both my wife and I happen to be lovers of a good fairy tale. I tell Michelle I’m her prince charming all the time (not that she ever agrees). Truth is - Mich and I are so into stories that we named our children after them. Our six-year-old Matilda (Wormwood) and nearly twoyear-old Charlie (Bucket) are both named after Roald Dahl characters. A wee titbit that always fills my heart
Head to Parents and Kids of North Queensland YouTube Channel to see Bree’s up close interview with Cliffo.
with joy. I don’t think Roald Dahl wrote a word I haven’t read. And while his stories are some of the best (in my humble opinion), there are just so many great yarns out there. And as modern-day parents I feel it’s our duty to pass them onto our little sproglets. Mary Poppins is one of the greatest stories ever told. And that’s not just an opinion. To this day the PL Travers masterpiece makes Disney millions and it’s not hard to understand why. The story of Mary Poppins is one of perfection. A magical nanny transforming a household (and a widower’s heart) all with the tap of an umbrella. A timeless classic I was stoked to pass onto my kids. But that bit of Poppins-magic is just one of the classics I’ve been more than happy to re-live through my kid’s eyes. “Home Alone”, “The Lion King” and the books “The Hungry Caterpillar” and “There’s A Hippopotamus On My Roof Eating Cake”, have all had a run in the Clifton house of late. And it’s been awesome. Stories play such an important part in our lives. Here’s to sharing more of our favourites with the little humans we’re lucky enough to call our own. Now I just need to find a way to convince my family that Star Wars really is the greatest story of all time. May the force be with you! Cliffo Hit 103.1
www.pakmag.com.au | February 2021 47
Get Out and About Townsville MONDAY 1 FEBRUARY Exhibition: Regi Cherini All the Single Ladies Runs until 7 February Perc Tucker Regional Gallery whatson.townsville.qld.gov.au 10.00am / FREE / G Exhibition: Andrea Huelin Men and Cones Runs until 7 February Perc Tucker Regional Gallery whatson.townsville.qld.gov.au 10.00am / FREE / G Exhibition: Leonie Wood Life Lines Runs until 7 February Perc Tucker Regional Gallery whatson.townsville.qld.gov.au 10.00am / FREE / G Exhibition: Roland Nancarrow / Maldives Artwork Runs until 28 March Perc Tucker Regional Gallery whatson.townsville.qld.gov.au 10.00am / FREE / G TUESDAY 2 FEBRUARY TODDLER TIME with CityLibraries Runs every Tuesday until 23 February Townsville Stadium Bookings Essential whatson.townsville.qld.gov.au 9.00am / FREE / G (toddlers 2 years + and parents) BABY RHYME TIME with CityLibraries Runs every Tuesday until 23 February Townsville Stadium Bookings Essential whatson.townsville.qld.gov.au 10.30am / FREE / G (birth – 2 years and parents) WEDNESDAY 3 FEBRUARY Veteran’s Tennis Runs Wednesdays (weekly) until 20 December Tennis Townsville, Burke Street whatson.townsville.qld.gov.au 6.30pm / $12.00 / 35 + Work Life Balance for Small Business Owners CityLibraries Thuringowa Central www.townsville.qld.gov.au/libraries 10.00am / FREE - Bookings Required / 18 +
With HIT 103.1’s Cliffo & Gabi
BABY RHYME TIME with CityLibraries Runs every Tuesday until 24 February Townsville Stadium Bookings Essential whatson.townsville.qld.gov.au 10.30am / FREE / G (birth – 2 years and parents)
TUESDAY 9 FEBRUARY
Bootcamp - The Hinchinbrook Way 3, 17, 28 February, 3 March Forrest Beach, Ingham www.hinchinbrookway.com.au 5.00pm (time varies) / FREE / 60 +
WEDNESDAY 10 FEBRUARY
THURSDAY 4 FEBRUARY STORY TIME with CityLibraries Runs every Thursday until 25 February CityLibraries Thuringowa Central Bookings Essential whatson.townsville.qld.gov.au 9.00am and 10.30am / FREE / G (children 3 years + and parents) FRIDAY 5 FEBRUARY Burdekin Singers Presents Mary Poppins Runs every day until 14 February Burdekin Theatre www.burdekintheatre.com.au 8.00pm (times vary) / $40.00 - $150.00 / Family Junior Blaster Cricket Townsville Western Suburbs Cricket Club and Wanderers Inc – Townsville Cricket Club www.playcricket.com.au 5.00pm / $80.00 / 5 – 7 years Cricket Master Blasters 8-Week Program Runs weekly on Friday until 26 March Riverway Stadium www.playcricket.com.au 6.00pm / $80.00 / Kids aged 7 - 10 years SUNDAY 7 FEBRUARY Pickleball Townsville Social Plays Runs every Sunday Tennis Townsville, Burke Street Pickleball Townsville 3.00pm / First Time FREE - $7.00 / Family Yoga - The Hinchinbrook Way Foreshore, Lucinda www.hinchinbrookway.com.au 10.30am / FREE / 60 +
Please check with individual businesses before visiting during these uncertain times.
Mentally Healthy Workplaces Workshops Riverway Stadium www.mentallyhealthycitytownsville.com.au 1.00pm / FREE / Frontline Managers and Supervisors
Morning Melodies The Great British Songbook Burdekin Theatre www.burdekintheatre.com.au 11.00am / $15.00 / Family / PG Free Microchipping Days Animal Care and Adoption Centre whatson.townsville.qld.gov.au 9.00am / FREE / Pet Owners Goal Setting for Seniors CityLibraries Thuringowa Central www.townsville.qld.gov.au/libraries 10.00am / FREE - Bookings Required / Seniors Pilates - The Hinchinbrook Way TYTO, Ingham www.hinchinbrookway.com.au 5.00pm / FREE / 60 + FRIDAY 12 FEBRUARY All Stars Fight Night Rugby League Rivals Townsville Entertainment Centre www.tecc.net.au 6.00pm / $49.00 - $129.00 / Family SATURDAY 13 FEBRUARY Arj Barker: Comes Clean Townsville Civic Theatre ticketshop.townsville.qld.gov.au 8.00pm / $46.90 - $49.90 / MA 15 + STAR WARS ORIGINAL TRILOGY Back on Screen: One Day Only! World Theatre Charter Towers World Theatre Charters Towers 2.00pm / Family - PG SUNDAY 14 FEBRUARY Songs of Fire and Passion Pimlico State High Performing Arts Centre (PIMPAC) ticketshop.townsville.qld.gov.au 2.00pm / U12 Free - $25.00 / Family
www.pakmag.com.au | February 2021 49
Get Out and About Townsville
With Triple M’s Pricey
SUNDAY 14 FEBRUARY
9.00am / $150.00 - $200.00 / MA 15 +
SUNDAY 28 FEBRUARY
DanceWell - The Hinchinbrook Way Foreshore, Forrest beach ticketshop.townsville.qld.gov.au 10.30am / FREE / 60 +
Aqua Aerobics - The Hinchinbrook Way Hinchinbrook Aquatic Centre, Ingham www.hinchinbrookway.com.au 10.30am / FREE / 60 +
Castle Hill Trail Run West End State School www.outerlimitsadventure.com.au 5.00am / $13.00 - $37.00 / 8 +
SATURDAY 20 FEBRUARY
WEDNESDAY 24 FEBRUARY
THURSDAY 18 MARCH
Day Trip Music Festival 2021 Townsville Turf Club ticketshop.townsville.qld.gov.au 2.00pm / $82.02 / 18 +
Line Dancing TYTO Ingham www.hinchinbrookway.com.au 5.00pm / FREE / 60 +
Jersey Boys Townsville Civic Centre whatson.townsville.qld.gov.au 7.30pm / $40.00 - $50.00 / PG for U15
THURSDAY 25 FEBRUARY
SATURDAY 20 MARCH
PechaKucha Night Townsville The Heritage Exchange www.pechakucha.com 6.00pm / $5.00 / PG
Time Warp Stage Door Theatre Restauarant www.stagedoortheatre.com.au 5.00pm food served - 7.15pm show starts / $79.00 - $89.00 / PG for U15
SATURDAY 20 FEBRUARY NRL 2021 All Stars - Australian Indigenous V Maori Kiwis Queensland Country Bank Stadium www.queenslandcountrybankstadium.com.au 7.00pm / $25.00 - $100.00 / Family An Evening with Wendy Matthews The Ville www.the-ville.com.au 7.30pm / $49.00 / 18 +
FRIDAY 26 FEBRUARY Northern Australian Beach Fives Rugby Runs until 27 February Strand Park www.beachrugbyaustralia.com.au/townsville 1.30pm and 9.00am / $250.00 - $450.00 per team / Rugby Teams (U12’s to Men’s and Women’s)
Pommy Night Out with Alf Dinner and Show Burdekin Theatre www.burdekintheatre.com.au 5.30pm / $50.00 / Family - PG
SATURDAY 27 FEBRUARY Carl Barron - Skating Rink for Flies Townsville Townsville Entertainment and Convention Centre www.carlbarron.com 8.00pm / $79.00 - $89.00 / 18 +
SUNDAY 21 FEBRUARY Birthing In Our Power Birth Preparation Workshop Wonderland Spiegeltent whatson.townsville.qld.gov.au
Regular Markets
NRL 2021 – Round 2 - NQ Cowboys V St George Dragons Queensland Country Bank Stadium www.queenslandcountrybankstadium.com.au 6.35pm / Family FRIDAY 26 MARCH LITTLE SHOP OF HORRORS : Towers Players World Theatre Charter Towers World Theatre Charters Towers 7.30pm / $17.00 - $27.00 / PG SUNDAY 28 MARCH NRL 2021 – Round 3 - NQ Cowboys V Gold Coast Titans Queensland Country Bank Stadium www.queenslandcountrybankstadium.com.au 5.15pm / Family
Bluewater Twilight Markets
Horseshoe Bay Markets
Mundingburra Markets
Date: 2nd Saturday of the month Time: 4.00pm - 8.00pm Location: Bluewater Community Centre
Date: Every 2nd and last Sunday of the month Time: 9.00am - 2.00pm Location: Horseshoe Bay Foreshore
Date: 3rd Sunday of the month February Markets Cancelled Time: 7.30am - 12.00pm Location: Mundingburra State School
Bushland Beach Markets Date: 1st & 3rd Sunday of the month Time: 8.00am – 12.00pm Location: On the foreshore, end of Mount Low Parkway
Renegade Handmade Markets Date: 2nd Sunday of the month Time: 8.00am - 1.00pm Location: Marian School Hall
Balgal Beach Markets Date: 1st Saturday of the month Time: 8.00am - 1.00pm Location: Fisherman’s Landing Balgal Beach
Strand Night Markets Date: 1st Friday of the month (runs from Feb to Dec) Time: 5.00pm - 9.30pm Location: Strand Park, North Ward
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Willows Rotary Markets Date: Every Sunday Time: 7.30am - 11.30am Location: Willows Shopping Centre Car Park
Cotters Markets Date: Every Sunday Time: 8.00am - 1.00pm Location: Flinders St
Magnetic Island Markets (Horseshoe Bay) Date: Every week on Sunday Time: 9.00am – 2.00pm Location: Foreshore in Horseshoe Bay
Mercer Lane Markets Date: 1st Saturday of the month Time: From 8.30am – 12.00pm Location: Mercer Lane
Conroy Hall Markets Date: 2nd Saturday of the month Time: From 7.30am – 9.30am Location: Conroy Hall
Please check with individual businesses before visiting during these uncertain times.