Westside MamaMag November 2016

WESTSIDE

mamamag November 2016

WIN santa’s magical kingdom tickets Foods and moods Affordable organic Children’s nutrition Dani Venn Reggio Emilia

free Local fun for the Westside mum

MON 19 DEC FRANKSTON ARTS CENTRE THEATRE 9784 1060 or ARTSCENTRE.FRANKSTON.VIC.GOV.AU

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© Australian Broadcasting Corporation 2016

Fri 27 Jan 11am & 1.30pm Frankston Performing Arts Centre 9784 1060 or ARTSCENTRE.FRANKSTON.VIC.GOV.AU

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Bon appetite I feel like we’re at that time of the year where everything mysteriously converges – heading towards all those end of year rituals – Christmas of course but also end of year work parties, child care parties, school concerts and so many more. We’re holding out until December at MamaMag HQ and Christmas hardly rates a mention this issue. Instead we’re all about food. Naturally you can read about good wholesome things like eating organic, super foods, and cooking with zucchini noodles, but we’ve also got your back for eating out with your little ones when you need to escape all those thoughts of what you SHOULD be feeding your children. My six year old still lives on air (and S&V chips) so I’m always on the lookout for some tips. My faves so far – put things on sticks, let the kids serve themselves with tongs, and include a DIY element like assembling their own tacos, rolling their own rice paper rolls or putting the topping on their own pizza. Now the weather’s warmed nothing takes the stress out of dinnertime like cooking at home, dishing it up and popping down to the local park to eat. Novelty factor 10. Our family went on a road trip to Sydney during the school holidays and our 10 year old ordered a sizzle plate at a Vietnamese meal where she had to cook her own meat at the table – so much fun. Sydney did not disappoint and we did the usual touristy things – Luna Park, Taronga Zoo (that cable car!), ferry rides and the beach. And back in the West we all went crazy over the Bulldogs. We live around the corner from the Whitten Oval and the atmosphere around here was amazing with people painting their picket fences red, white and blue, decorations in the local supermarket, and talk of the footy even from the usually uninterested. It brought out the community spirit for sure, and we all need some of that in our lives.

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WIN

Contents Foods and moods Fuel your body

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1 of 5 family passes to santa’s magical kingdom

Parklife 8 Montgomery Park Affordable Organic 10 ways to go organic

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Mama of the month 14 Psychodramatist Sharni Page-Cameron The creative cook MasterChef alumni Dani Venn

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Mama eats in the West Kid friendly locals

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Turn the page Top books this month

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Mama can cook 5 recipes from some of our favs

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Approaching Reggio Emilia The early childhood philosophy

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Children’s nutrition Eating right from the start

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Sleep regression Sleep deprived mama tips

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Smooth operator Delicious smoothies

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Backyard movies Movies under the stars

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Here comes the sun Tips for a new hairstyle

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Surviving sugar How to reduce the sweet

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Colour & WIN WIN 1 or 4 NEW Twister games

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MamaMag November 2016

WORTH $14O EACH Visit our Facebook page to enter

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www.santasmagicalkingdom.com.au MamaMag is published for the mums of Melbourne’s West by Grizzle Design Pty Ltd ABN: 26 042 138 550. PO Box 8018 Brighton East 3187 Phone: 1300 771 446 Email: info@mamamag.com.au www.mamamag.com.au

10,000 copies monthly in Maribyrnong, Brimbank, Hobsons Bay and Wyndham areas. Editor in Chief: Sarah Cavalier Westside Editor: Rebecca Gelsi National Key Account Manager: Justine Whatmore: justine@mamamag.com.au Westside Advertising Sales: Maree Sortino: maree@mamamag.com.au Like to contribute an article submission or products for Facebook giveaways? submissions@mamamag.com.au For advertising enquiries: download our media kit from www.mamamag.com.au or email info@mamamag.com.au The opinions expressed herein are not necessarily those of the publishing staff. Reproduction in whole or part is prohibited without permission of the publishers. Health related articles are designed to be informative and educational. They are not intended to provide specific medical advice or replace one-on-one advice from your health practitioner.

foods and moods It is no secret that the food we eat affects how we think and feel. Whether we are tired, depressed or stressed, reaching for certain foods can dramatically improve our mood and energy. While many of us reach for processed foods that provide immediate comfort, these create more stress and less energy in the long run. Focusing on a diet of real, nutrient dense, unprocessed food is one of the most important things we can do when it comes to being emotionally resilient and maintaining optimal energy levels. Here are 7 foods that can make all the difference when it comes to our moods and energy:

Salmon

Eggs

Salmon is a great source of the essential omega-3 fatty acids that boost energy, brain activity and circulation. The omega 3’s also help soothe the mood by reducing the body’s response to stress inducing inflammation. Our bodies can’t make these essential fats and thus, they must be obtained from food. A 200g serve of Atlantic salmon can provide us with our entire daily requirement. Salmon is also an amazing source of lean protein, which not only helps to balance blood sugar levels, but is also the building block for neurotransmitters, the brain chemicals that help to regulate thoughts and moods.

Now here’s a comfort food that is packed with essential nutrients! Along with being a high quality source of protein, eggs are a rich source of calcium, the B Vitamins, and Vitamins A and D, all of which are important for energy and mood regulation. They are also a great source of the vital nutrient choline, which is involved in brain signalling to regulate mood and energy levels. Spend a little extra and buy organic freerange eggs, which are more nutritious and free of synthetic chemicals.

Pumpkin seeds

Eating good quality carbohydrates from wholegrains such as quinoa, brown rice and oats has been shown to increase production of the “happy hormone” serotonin. These unprocessed grains also help to stabilise blood sugar levels to balance our energy and moods. If my clients are trying to lose weight, I often tell them to eat these carbs for breakfast and lunch but not at night when the metabolism slows down.

Pumpkin seeds, also known as “pepitas” are one of the best mood boosters there is. They are a great source of the minerals zinc and magnesium which many people are deficient in. Both are important to regulate moods and help you relax. They are also a rich source of tryptophan, which is used to make serotonin and melatonin to improve the mood and even fight depression and anxiety.

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Wholegrains

Cacao Next time you’re craving chocolate, it might be a good idea to reach for raw cacao instead. It is rich in magnesium and iron so it boosts energy levels and enhances moods, while it also balances blood sugar, promotes longevity and increases the libido. The super high concentration of antioxidants doesn’t hurt either! You can have some raw chocolate bars on hand or add the powdered form or nibs to smoothies. If making a hot beverage with the powder it is preferable to mix with a milk substitute like coconut milk, soy milk, rice milk or plain hot water, as dairy has been shown to inhibit absorption of the nutrients. Do not consume more than 40 grams (4 to 6 teaspoons) a day as it can have quite a powerful effect on the nervous system.

Fermented foods Cultured and fermented foods such as natural, unsweetened yoghurt, sauerkraut, kimchi and pickles, promote a healthy gut, which can lead to a more positive mood. Many studies have shown a vital connection between the gut and the brain. Eating fermented foods is a great way to provide the healthy bacteria or probiotics that release serotonin and stimulate a system of nerve pathways in the gut that lead to emotional resilience.

Dark leafy greens Dark leafy greens like kale and spinach are nutritional powerhouses. They have a powerful anti-inflammatory effect, reducing the brain inflammation that has been linked with stress and depression. The high concentration of folate has also been shown to regulate mood and reduce depression, with a half a cup of cooked spinach delivering one third of your daily folate requirement. Dark leafy greens are also loaded with magnesium to boost energy, calm our moods, and help us sleep. Remember to always cook your kale as it is goitrogenic meaning that when it is eaten raw, it can effect the way the thyroid gland deals with the important nutrient iodine. By Marc Senator, Naturopath & Acupuncturist at Vitality Health Group, Middle Park. Kundalini House, North Fitzroy 0406 100 985.

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Parklife

Brought to you by:

montgomery (pirate shipwreck) park Hilda Street, Essendon NEWS JUST IN! The Swift Parrot Pirate Ship has been found shipwrecked in Essendon! The notorious pirate Captain Kidd sailed this almighty galleon and that can only mean one thing - treasure! Now deep beneath the sand all that is left of the ship is the mast, crows nest and tattered flags and sail - so man the lifeboats, keep a watch out for whales, find the treasure map and start digging! Mamma had a

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ball uncovering the fun at this new park. There is even some more equipment on the opposite side of the park if you are looking for more fun! Oh did we find the gold?....maybe we did or maybe we left it locked up in the chest. Mama’s special mention: Essendon Traffic School is nearby so have some double fun one Saturday! The nitty gritty: Toilets, BBQ, Shelter, FREE parking and shade.

NOW OPEN

OPENS JAN 9

Enrolling now. Call 13 82 30 or visit guardian.edu.au

affordable organic Shopping for organic produce might seem like an unnecessary expense to some, and a bit of an overkill, since we are all bound to be exposed to pesticides and other chemicals in some form or another throughout our lives. It’s true that junk food can be quite a bit cheaper than high-quality, organic food, but we believe that the old adage ‘you are what you eat’ still holds true. Sure, we are bound to be exposed to the bad stuff at some point, but that doesn’t mean we can’t limit that exposure. Besides, when you are preparing your children’s meals, don’t you really want to provide them with the tastiest, most nutritious and healthy food available? We know we do! The team at Wholekids have discovered 10 easy and smart ways you can get the best organic produce, and still save money. Here’s how:

1. Grow your own produce Urban farming is trending right now, and with good reason: a single small raised veggie bed can cover the needs of a 3-person-family. Build more and give the surplus to your friends and extended family! You could even reach out to other urban farmers and exchange goods, so that you can get your hands on an even greater variety of produce, without spending a dime. You can Google more information on how to build an inexpensive and attractive raised bed. Make sure you double check what the optimal crops rotation for your specific location is. There are many great communities and sites that can help you with this project, and you just might be surprised at the amount of produce you can get from even such a tiny growing space.

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2. Organise community

gardens and farms

Start a small-scale communal farm (with room to grow, if needed) at your local park, if you can get the city’s permission. This way you will be able to educate kids and adults alike on the wonders of clean, organic farming, waste composting and healthy eating. You could even take your project a step further and set up a communal kitchen, where excess produce will be shared amongst everyone. Donating some of your crops to local charities that need help is also a great idea!

3. Buy straight from the

farmers

Farmers’ markets are a great place to discover various nutritional treasures, and to get you in contact with your local farmers. Bear in mind that there are quite a few farmers that choose to not get certified, who can still produce organic veggies, fruits, meat, grains and nuts, regardless. By not paying the certification fees, these farmers are able to sell their produce at a lower price, which translates to more savings for you, but keep in mind that claims of being ‘organic’ might not always be legitimate. It’s always a good idea to ask them about their farming methods and practices, and to see for yourself whether their produce is high-quality or not.

4. Buy seasonal organic goods from the supermarket Seasonal organic food is easy to get your hands on, and it’s typically not as pricey, since there is usually enough produce to cover demand.

5. Buy discounted organic food in bulk Provided you can use it before it expires, buying organic food in bulk is an excellent idea to bring down the cost of high-quality nuts and other long-lasting goods.

6. Organise your cooking around what’s on sale By organising and planning your daily meals around what is available at a discount, you can save a lot of money, and also incorporate a wider variety of organic foodstuffs into your homemade cuisine. This will also help you minimise wasted food, which can really end up costing you a lot more money than you realise.

7. Prioritise buying organic meat and animal products

However, when it comes to corn, especially when it’s been cooked or processed into tortillas or other types of pre-made food, you will really need to draw the line. Sure, it’s okay to buy conventional (non GMO) corn on the cob, but you should definitely opt for organic corn products if you have the chance, because conventional corn products are usually made using GMOs.

9. Stock up on low-priced organic staples and use your freezer Organic beans, lentils and soups are usually super cheap, and they can bring your meals to life with their fantastic taste. Frozen bananas and other kinds of frozen fruit, peanut butter and raw nuts, for example, can make for some great, long-lasting additions to your everyday organic meals.

Conventional animal products and meat often contain large amounts of hormones, vet medicines and even pesticides, so it’s important to always remember that it’s best to pick organic meat, milk, cheese and eggs over organic produce and grains if you have to make the choice based on your budget.

Add them to your menu, make some homemade smoothies, or even enjoy them in between meals as snacks; your options are limitless!

8. Prioritise produce that is more susceptible to pesticide residue retention

Even though it’s hard to check the legitimacy of supposedly organic farmers over the internet, you can always reach out to established, wellrespected forums and community sites, which will refer you to the best of the best.

There are a few veggies and fruits that can still retain dangerous residues, regardless of how carefully you wash them, such as potatoes, celery, spinach etc. When you are on a tight budget, it would be a good idea to prioritise spending a bit more for the organic version of these high-risk products. For example, you don’t need to spend more on organic cabbage, avocados, mangoes, kiwis, pineapples and onions, since they provide almost zero additional nutritional benefits. You can learn more about this on EWG’s site, where you’ll also find lists of organic-only and low-risk produce and fruits.

10. Find the best organic product deals online

Don’t be afraid to try your hand at ordering organic produce online, since most farmers are eager to expand their online clientele, and are surely going to take extra good care of you and your order. Find out more at www.wholekids.com.au/ resources/why-organic/

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I’M AIDEN 20.07.2016 | 3.255KG

BORN AT ST VINCENT’S PRIVATE HOSPITAL TO A

VERY HAPPY SHIRLEY & NATHAN

At St Vincent’s Private Hospital, we couldn’t be happier to bring new babies into the world, every single day. To find out about having your baby at St Vincent’s Private Hospital visit svphm.com.au/maternity

St Vincent’s Private Hospital Melbourne 59 Victoria Parade Fitzroy Vic 3065

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@ SVPHMelb

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A good start to learning.

There’s so much for your child to learn in their first five years. We can help. It starts with a nurturing long day care environment. At Goodstart, we get to know your child and their personality. Then we design learning experiences to build on their special interests. It’s a good start to learning for life. Enquire about childcare and kindergarten vacancies at a Goodstart centre near you.

MAMA of the month Sharni Page-Cameron is not only a mama to 3 gorgeous kids but also a psychodramatist and voiceover actor. She also runs group workshops for children exploring empathy, confidence, conflict and emotional wellbeing, as well as groups for adults, actors, corporate creativity and innovation development sessions. She tells us her story... Tell us a little about your kids. I have three kids, Felix (7), Sadie (5), and Tarquin (2). They are all big personalities, never short of a word (I guess that is bound to be the case with two performers as parents), but each of them are also very different. Felix is a big thinker, he loves to understand how things work and will discuss something until he truly understands the process. He admires his dad because dad is a comedian and drummer. Sadie will probably be the performer, she is incredibly maternal, inclusive, determined and a free spirit. Tarquin is an old soul, he has such an incredible ability to engage with anyone he meets. He has a gentleness, warmth and absolutely nothing fazes him. They all have a strong level of empathy which makes me very proud and they are hilarious.

You mentioned you were a performer, is that what you were before kids? Yes, I studied Musical theatre at The Western Academy of Performing Arts (WAAPA), and have performed on the stage in big shows, on TV and film and in voiceovers for television and radio. One of my recent voiceover campaigns was for the 2016 Census, which turned out to be quite an interesting experience.

What is being a mum, for you? I am a big believer in communication with my kids and letting them express themselves. I talk everything through with them, and as a result they go along with me (for the most part) in

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anything we need to do. They know their feelings and thoughts are valued and creating that time for them helps us to stay on board with one another. There are so many roles that mums’ play in one day, my head sometimes spins with all that we manage to get done. I often think what I could have achieved if I was as productive with my time without kids as I am now with them. Being a mum for me is being as present as possible in the midst of these roles that are required of me such as: the patient negotiator, relentless cleaner, adaptable chef, playful child, attentive linguist, willful motivator, spontaneous magician, caring nurturer, grand prix driver, creative problem solver, hopeful sleeper, productive project manager, compassionate medic, frustrated time keeper, enthusiastic life explorer, fatigued boundary umpire, eternal logistics juggler, and my favourite…the crazy impromptu disco dancer.

What are the challenges you face as a mum? I think the biggest challenge I face as a mum and that I feel all mums face is the lack of recognition and validation involved in raising little people. It is a relentless and thankless job for the most part. There’s no pay rise for a job well done. There is no pay full stop. There is no one to pump you up and keep you going on the days you would rather go back to bed. There is no holiday. You can’t sign off at the end of the day. The rewards, although better than any pay check, can feel outweighed by the challenges at times. When they happen however, my heart fills

to the brim and overflows. The thing that I think is forgotten most often is that mums are people too, with feelings, dreams, needs and expectations, and although there is great satisfaction in raising kids, mums also need to nourish their own sense of self. It is very easy to lose yourself raising children, because it is so all encompassing and consuming. There isn’t much room to take care of yourself unless you make the time somehow. I knew I needed to do that and find something that stimulated me otherwise I would have gone insane. The emergence of the “mumpreneur” is not by chance that’s for sure. Mums are very well equipped and setting up a business while raising young kids also allows women to experience that much needed and deserved sense of satisfaction and accomplishment.

So what do you do now?

Photo by Adam Patching Photography

I am still a performer but I am now also more importantly a Psychodramatist. I began training as a psychodramatist 7 years ago because I was a new parent with a 10 month old. I wanted to be a mindful parent but I was struggling with how to be a parent in an industry that expects you to drop everything at a moment’s notice; where rejection is normal currency and success (whatever that means) is fleeting. Being creative is what fulfils me. Artists are incredibly resilient people. They are prepared to open themselves up and be vulnerable for their craft. However, what happens when the resilience starts to crack? I knew I needed to find a sense of worth within me, so that it wasn’t dependent on whether I was a working actor or not. I discovered the power and purpose of Psychodrama. I learned a little about Psychodrama when doing my first degree, a BArts in Psychology. I then went on to do a BArts in Musical Theatre, but knew that one day I would come back to Psychodrama. And now 20 years later, here I am.

It sounds intriguing, so what is Psychodrama? Imagine if you could take a memory, aspiration or problem that normally only has a life inside your head and take it to the next level by setting out the important elements through role play, using cushions, fabric, or

Photos by Moment Design

to by Moment Design

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people (if working in a group). You then have the opportunity to move through that scene exploring the feelings that emerge in the moment, in action. It is the truest form of spontaneous drama; the role playing of real life. That is psychodrama. It takes that which we may understand intellectually, and puts it in action so that you can “see” the elements; they are concrete, and because they are concrete, you can do something with them. It is a very engaging process because it doesn’t allow the protagonist (the person having the drama), to go into their head. It takes into account the whole person, ie: the thinking, feeling and action. To use a metaphor, it is like talking about going outside, but not getting off your chair. You can imagine what outside would be like by looking out the window, but until you stand up, walk to the door, open the door and go outside, you won’t “experience” being outside, what you are thinking, how you are feeling, and how your body is responding. It is incredibly empowering discovering that we actually hold all the answers within us, we simply need a vehicle to help us get there. That is my role as the psychodrama director.

How do you handle juggling your voiceover and acting commitments, being a mum and putting enough time into your own business? I have always been freelance in my work, so juggling life commitments around voiceovers, auditions and jobs is not new to me, but having children, having a husband who travels a lot, finishing my studies and building a new business has certainly stretched my time management capabilities. I am lucky to live in an incredible suburb where support amongst the families is amazing. There have been times for instance where I suddenly have a voiceover pop up with an hour’s notice, and I know I can call one the mum’s from school to take my kids, help with drop offs or pick ups so that I can dash to the studio. My youngest son who does occasional care at the local Neighbourhood House has sometimes been taken to the café before school pickup with one of the carers of the centre because I am running a workshop, or have an audition.

What has been the biggest learning journey in creating your own business? Carving out time for me, and feeling OK that I am not letting my kids down by not being present every minute of every day. Mother’s guilt is a powerful thing. They are learning that their mum is many things and I think this is a good thing for them to understand. At every stage in building a business, there is a new compromise to be made, and it is working out the best one for that particular moment. It is also about feeling the fear, embracing it as something normal and then going for it. Nothing is gained by staying comfortable.

What message do you have for mums? You are enough just as you are. Women are so incredible and we all deserve to really know and feel that. So fill up your soul cup. You can’t feed anyone with an empty cup. Oh and of course date nights!

What would your 7 year old self say to you right now? Keep finding the joy in life, and remember to view the world from a child’s perspective as much as you can because it is eternally fascinating and there is so much to learn through their innocent, curious eyes.

How do we find you? www.sharnipage.com www.facebook.com/sharnipsychodramatist instagram: page4sharni sharni@sharnipage.com

photo by Tammy B Photography

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El Kid

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22, 26 & 27 November

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The creative cook Melbourne’s Dani Venn‘s life could be divided in two: before MasterChef and after MasterChef. Life post MasterChef (she came fourth in the 2011 series) has given Dani a myriad of foodie opportunities. She has hosted Weekend Feast on Channel Ten, dabbled in breakfast radio on Nova FM, cooked her way around the country at live food events, created recipes for food companies, catered intimate dinners and large celebrations, and started her own food blog, The Wholehearted Cook. Before MasterChef Dani worked in media and communications (and has a degree from RMIT to prove it) so it’s comes as no surprise that last month she officially launched her latest venture, her own creative agency specialising in the food industry. ‘Eat It Up Creative’ helps restauranteurs and hospitality entrepreneurs to realise their creative potential. Oh, and did we mention she is also a mama. Her gorgeous Harlow Moon turned two in October!

What an exciting 5 years it has been. Tell us a bit more about your latest venture, Eat It Up Creative. I’ve always wanted to be my own boss and to create something bigger than myself. The timing to start Eat It Up Creative felt right and it brings together both my industry experience and my love for both food and communications. I also noticed that there wasn’t an agency offering specialised services for hospitality businesses that can assist with branding, marketing and social media management but also menu development and food styling. We take a holistic approach so that the business achieves long-term success.

What type of services do you offer? We always start with getting the product right first, because what’s the point of having a great social media presence if your food isn’t up to scratch? If the business has nailed their product then we can work with them on social media, marketing and make their brand boom! We also offer recipe testing and development, food styling, communications strategy, branding, social media management, staff training, event management and PR support. Now that’s a mouthful!

Back at home, what is your favourite go-to meal to cook for the family? I’m a big fan of Asian stir-fries using my trusty wok, it’s simple, healthy and quick. However, since I’ve started eating predominately

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wholefoods I don’t use the stir fry sauces I grew up eating like oyster and hoisin sauce or any packaged stir-fry sauces because they contain so much sugar and preservatives like MSG. I instead make up my own using a mix of miso paste, garlic, honey, tamari and apple cider vinegar.

Any favourite foodie locations in Melbourne you think we might not know about but should? Nice question! There are so many amazing little foodie pockets popping up in Melbourne all the time. I have been hanging out on High St, Thornbury and Preston a bit lately and am quite surprised by the rapid growth in that area. There’s Dexter (Preston) that quite literally serves meat doughnuts and the best American style BBQ, Out Of Sundaland (Thornbury) who are rocking Asian street snacks and look out for new pizza joint and bar Wolf & Swill that is about to take Melbourne’s north by storm!

How has life changed since having Harlow? In the most amazing way. Harlow has bought me so much inspiration and drive that I could never have dreamed of before having her. I have a lot to thank her for, she brings my partner Chris and I so much joy (except when she wakes at 2am to play!) Time is precious now but as they say pressure makes diamonds.

We’re guessing she had a lot of home made baby food! Any particular favourites you created? Certainly have! A lot of slow cooked stews with loads of vegetables and secondary cuts of meat that soften up and bring so much flavour to a dish, plus they are great for freezing. It’s so important to always have something that can be pulled out of the freezer and defrosted quickly.

Any advice on for fussy eaters? I’m lucky that Harlow has always been a pretty good eater but I think introducing a range of foods to your child early with different textures and flavours. If you only serve them pasta they will probably only ever eat pasta. Swap up your grains, try quinoa, brown rice and barley in soups. And a little butter over some steamed veggies does wonders!

How do you manage to juggle motherhood around the new business? I have an amazing mum who I would be lost without. Mum constantly helps me and fortunately doesn’t live too far away. I’ve also had to rely on daycare two days a week and the gaggle of babysitters I have on call as my partner works at least 6 days a week.

Any funny parenting stories you’d like to share with us? We were in Bali recently at a waterpark and Harlow did a poo in her nappy, my partner changed her and put her dirty nappy in my backpack instead of throwing it away. Later that day my mum and I went to Finn’s Beach

Club and they searched our bags before we were allowed in, what they found was quite disturbing especially as I didn’t have Harlow with me. I looked (and smelled) like the biggest creep! Lucky we were still allowed in.

What inspires you each day? We live on the outskirts of Melbourne on a bushy block in the Yarra Valley region, it’s a nice peaceful place to wake up in the morning. I’ve also started 5 minutes of morning meditation to focus on gratitude and abundance before starting my day with a great App called Omvana, it helps me stay mindful throughout the day. And of course seeing Harlow grow and learn inspires me, I want to be able to give her the best experiences and that drives me a lot.

What’s next in 2017? I’m really excited to have launched The Wholehearted Wellness Retreats happening in Bali next year. I’ve created these retreats with mums in mind, as it really is a chance to put you first for once and immerse yourself in one week of Bali bliss. Think daily yoga, wholesome food, cooking masterclasses, nature walks, Balinese beauty classes, twilight cocktails and a whole bunch of new like-minded friends. It’s one week just for you – no work, no laundry, no demands, no uninterrupted sleeps. YESSSSS!

Finally, where can we find you? eatitupcreative.com thewholeheartedcook.com and follow Dani on Insta at @eatitupcreative @thewholeheartedcook

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mama eats in the Spottiswoode Hotel, 62 Hudsons Road

Happy River Café, 45 Moreland Street, Footscray

Traditional pub food and a cosy but spacious atmosphere with friendly service make this hotel a popular place for families. The $10 roast each Sunday is very popular – be sure to book ahead.

This place is worth coming for the views alone! Perched on a hill overlooking Maribyrnong River and the city, this place is far removed from the hustle and bustle of Footscray. Much of the produce is sourced from nearby Footscray markets, making up a breakfast menu that includes most of the usual suspects done well. There’s plenty of toys to keep the kids entertained while you pull up camp on the shady grass soaking up that stunning vista. There’s a very friendly and welcoming vibe here and its always worth checking in to the Arts Centre on-site to check out the latest exhibition.

Black sheep, 25b Vernon Street, South Kingsville A relative newcomer to the street with fantastic coffee and a friendly vibe. There’s children’s food and drink menus with options like child’s sized bacon and eggs, pancakes, cheese toasties and milkshakes. A small collection of toys and pencils and paper are also welcome.

Gold Leaf, 491 Ballarat Road, Sunshine The inner West’s go to for yum cha, Gold Leaf is always bustling. If you haven’t headed to yum cha with your children then give it a go – it’s great for slipping them new foods as the novelty of the trolley wows them. Plus, it’s already noisy so no one with notice a little child-restlesness.

Between 2 buns, 28 Pier St Altona Burger joint with a park across the road. Yes! We are all in. Try the Strawberry Cheesecake shake (as recommended by Mamma Knows West) or the Buttered Toffee Popcorn shake. With Logan Reserve great to burn off some burger goodness and the beach a hop away, this place is perfect for a summer shake and burger! Not much seating space inside, so get your takeaway and enjoy the natural surroundings.

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New Leaf Café, 107 Woods Street, Newport A real gem of the West with multiple play areas (indoor and out) to keep those active kids busy! There’s a ballpit AND mini jumping castle. Need we say more? The prices are affordable and the food is simple yet satisfying. Previous specials have included gnocchi, chicken chorizo risotto, pork ribs, Mediterranean pasta, Vegetarian rigatoni – all $14. If that wasn’t great enough value, on Saturdays kids eat free with a main meal purchase. It’s little wonder than the welcoming community feels are here, the café is adjoined to a community charge group who assist those in need get back to a better place.

Jellybread, 561 Barkly Street, West Footscray This child friendly café is a treasure for parents. Sit and eat while your children enjoy the toys grass, and even guinea pigs! Inside there is a very chic retro feel. There’s even a vintage caravan out back. The small but humble menu is sure to satisfy.

Kodma coffee

West Ellie’s Kitchen Foodstore, 42 Hall Street Newport Stella and Betty pride themselves on using fresh local produce sourced from farmers accredited by the Melbourne Farmers Market Association. Come and eat in, or take ready-made meals home. They also do catering and on Saturdays you can find them at farmers markets around Melbourne cooking breakfast from the fresh produce. Food here is inspired by the girl’s grandma ‘Ellie’ so expect some hearty meals to warm your insides as well as lots of home baked treats.

Ovest, 572 Barkly Street, West Footscray With Mr. Wolf’s Ben and Seddon Sourdough Baker Alex behind the helm, its no surprise that the pizza here is on point. It’s always an easy meal that all of the family love and its done really well here. Although the menu is not just limited to pizza. The library is across the road, making this the perfect stop for a feed after some storytime action. Served with a cheeky vino or a warming coffee!

Kodama Coffee, 69 Stevedore Street, Williamstown There’s an exciting new flavour that has entered seaside Willy that until now has been seriously lacking of really great cafés. That flavour is Japanese and it’s something a little different, so worth a nibble that will, if you’re anything like us, lead to regular bite! The décor is clean and minimalist, with pops of floral colour that just make you happy. You instantly feel calm in these surrounds and that’s even before the small yet satisfying all day menu even hits your eye. Split into two rooms, the café is small, yet cosy. There’s a blackboard on the communal table. We love kickstarting our day with their wholesome acai bowls. And the waffles, for a bit of indulgence. Other Westie hotspots Dumbo, 11 Argyle Street, West Footscray Rudimentary, 16 - 20 Leeds Street, Footscray Bezirk Cafe, 1A Millers Road, Altona Truck Stop Deluxe, 98 Watton St, Werribee

Black

Sheep

Platform 177 Cafe, 177 Ferguson Street, Williamstown

Ovest

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Turn the page Swashbuckle Lil: The Secret Pirate By Elli Woolard. Age: 5+ With lyrical rhymes that make Swashbuckle Lil’s adventures lots of fun to read, Elli Woollards, The Secret Pirate is full of adventure. This beautiful beginning chapter book contains two stories. In the first, Lil has to rescue her teacher from the evil pirate Stinkbeard and in the second, make sure Stinkbeard and his pet croc don’t ruin sports day! The Secret Pirate is filled with wonderful pictures and a rhyming scheme that makes it perfect for young children branching out from their first readers.

This Hungry Dragon By Heath McKenzie. Age: 3+ This quirky picture book by Heath McKenzie uses repetition to introduce new words to children as they read about a very hungry dragon who likes to eat everything. But when the greedy dragon eats so much he feels sick, he goes to the doctor and eats him! So the doctor has to come up with a clever plan to save everyone the dragon has eaten!

Ninja By Arree Chung. Age: 3+ Ninja is a superbly illustrated picture book by Arree Chung about a young boy who uses his ninja skills to find and take the sacred cup of milk and cookies while avoiding detection. Follow Ninja Maxwell as he collects his Ninja gear and teaches his baby sister the way of the ninja. This book is lots of fun for the whole family.

Alphonse, That is Not Okay to Do! By Daisy Hirst. Age: 2+ This wonderful picture book by Daisy Hirst is a delightfully humorous and perfectly accurate portrayal of how siblings can sometimes argue. Natalie and her younger brother Alphonse get along most of the time but they do not always see eye to eye; Alphonse sometimes likes to eat Natalie’s things and draw on her stuff and that makes Natalie mad. With a story that will amuse parents and a moral of forgiveness and love at the centre of its story, this amusing picture book is a wonderful addition to any bookshelf.

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mama can Cook! Zucchini noodles with Thai basil pesto Serves: 4 | Prep/cook: 20min Ingredients:

Method:

2 – 4 medium sized zucchinis, ends trimmed

To make the zucchini noodles use a mandolin with a julienne attachment and slice into 5mm thick noodles or cut the noodles yourself, or just grate the zucchini or use a peeler and make ribbon strips – it will all taste the same!

A few big handfuls of Thai basil (or whatever herb you please!) ½ cup raw macadamia nuts (or whatever nut you please!) 1 tablespoon fresh lemongrass, finely diced (optional) ½ long red chilli, deseeded, diced (optional) 1 fresh kaffir lime leaf, finely sliced ¼ cup softened coconut oil 1 teaspoon diced garlic 1 lime, juice only (or lemon!) A few cups of in season small tomatoes, chopped in half

To make the herb pesto, place herbs, nuts, lemongrass, chilli, kaffir lime leaf, coconut oil, garlic and lime juice in a blender and blitz until a rough paste is formed. Alternatively you could smash up roughly in a mortar and pestle. Taste and season with salt flakes. When you are ready to serve, throw the zucchini and pesto together in a bowl and mix well, add in your tomatoes, and I like to garnish with extra herbs and nuts. Enjoy!

Dani Venn, The Wholehearted Cook, brings us this fabulous dinner and snack!

Paleo pistachio & cinnamon chocolate cookies Ingredients:

Method:

2½ cups almond meal

Preheat fan forced oven to 180 degrees, line two large baking trays with baking paper.

2 tablespoons coconut flour ¼ cup cacao powder 1 teaspoon salt flakes ½ teaspoon baking powder

Combine in a large mixing bowl, almond meal, coconut flour, cacao, salt, baking powder, cinnamon, vanilla, melted coconut oil and maple syrup. Stir well to combine.

1 vanilla bean, seeds scraped

If the mix seems too wet to roll into cookie dough it might be that the coconut oil is too warm, you can place the mix in the fridge to firm up if needed.

100ml coconut oil, melted

Combine pistachio and rose petals in a bowl together.

100ml maple syrup or rice malt syrup

Roll 2 tablespoons of mixture into a ball, then flatten with your hand. Dip one side of the cookie into the pistachio and rose mix then place on baking tray. Press the pistachio and rose into the dough a little if needed. Repeat with remaining cookie dough. They won’t spread out like ordinary cookies, so you can place them slightly closer together.

1 teaspoon ground cinnamon

½ cup crushed pistachios 2 tablespoons dried rose petals (optional) Makes 10-12 Prep 30 mins Cook 25 mins

Cook in the oven for about 20 – 25 minutes. Cookies should fill your warm kitchen with the perfume of chocolate and cinnamon. Take out of oven and allow for them to cool and firm up before eating. Yum! 25

Serves: 4 | Prep/cook: 20min Ingredients: ½ mixed quinoa ½ cup du puy lentils ¼ cup sunflower seeds ¼ cup pepitas ¼ cup goji berries 2 tbs pomegranate molasses ¼ bunch parsley 1 lemon 100g haloumi 1 bunch broccolini 2 x 3cm wedges Kent pumpkin ¼ tsp turmeric 100ml organic natural yoghurt Salt and pepper Olive oil

This is a collaborator recipe from Tucker Street. Their 30min menu food boxes contain ingredients and three recipe cards for dishes created with the busy foodie in mind. www.tuckerstreet.com.au

Raw carrot cake bites Ingredients:

Method:

1 cup pitted medjool dates

Add all ingredients except for the coconut into a high speed blender. Blend until well combined (we leave ours a tiny bit chunky for texture).

1 x carrot, roughly chopped 1 cup walnuts ½ cup raw buckwheat groats 1 teaspoon maca powder (optional) ½ teaspoon ginger 1 teaspoon cinnamon ¼ teaspoon nutmeg Pinch of clove Pinch of salt ¼ cup coconut Makes 15 | Prep 5 mins 26

If your mix is to dry add 1-2 tablespoons of water. Roll into walnut sized balls and coat in coconut. Store in the fridge. Recipe by Steph Wearne, Co-owner and Nutritionist,Linked – Training & Nutrition www.thelinkedstudio.com.au

Darling St. Espresso’s supergrain salad with roast pumpkin, haloumi and charred broccolini Method: Preheat oven on 200C. Place pumpkin on a lined tray and drizzle with olive oil. Season with salt and pepper and place in the oven to roast for 30mins or until tender. Rinse quinoa and lentils then cover in a saucepan with 2.5 cups of cold water. Add a pinch of salt and bring to a boil, uncovered, then once boiling, cover with a tight fitting lid. Reduce heat to low and simmer for 15 mins with the lid on or until the water has absorbed. Chop the parsley and remove the woody ends of the broccolini. Place yoghurt in a small bowl and mix well to combine with the turmeric. Tip the pomegranate molasses into a small bowl. Add the juice of half the lemon, 2 tps olive oi and salt and pepper to taste. Mix well and set aside. Turn the pumpkin when it has been roasting for 15 mins. While the pumpkin is out, add the sunflower seeds and pepitas to the baking tray. Return to the oven and roast the seeds for 8 mins or until golden.

Check on the quinoa and lentils. If tender, remove from heat, remove lid and fluff with a fork to help cool. Heat a griddle pan or frypan on high heat. Add 1 TBS olive oil and the broccolini. Cook on high for 2-3 mins or until char marks appear. Turn over and repeat then set aside. Cut the haloumi into two triangles. Add ½ tbs olive oil to the pan used for the broccolini and add the haloumi. Fry for 2-3 mins each side until golden. Leave haloumi on the warm pan. Place the quinoa, lentils, goji berries and pomegranate molasses dressing into the bowl with the parsley. Add the toasted seeds and mix well. Taste and add more lemon juice/seasoning if required. Place the pumpkin on serving plates. Divide supergrain salad on top of the pumpkin. Top with haloumi, charred broccolini and a dollop of turmeric yoghurt. Serve with a lemon wedge to the side.

Raw lemon curd tarts Makes: 30 mini tarts

Method:

Ingredients:

For the base, add all ingredients into a food processor and blend until combined. Press into small cupcake tins, lined with cupcake wrappers. Refrigerate while making the filling.

Base: 150g Food for Health gluten free muesli 150g dried figs 20g cacao butter

For the filling, add all ingredients into a food processor and blend until smooth. Distribute filling evenly across the bases.

Filling: ¼ cup tahini ¼ cup coconut butter ¼ cup coconut yoghurt ¼ cup fresh lemon juice Zest of one large lemon 3-4 tbsp rice malt syrup, to taste Pinch of turmeric 28

Recipe by Food for Health www.foodforhealth.com.au

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LI VE Di AN re I Yo ct MA u! To LS

THE PERFECT WAY TO CELEBRATE YOUR NEXT CHILDREN'S BIRTHDAY PARTY!

Approaching Reggio We know that children are born with amazing potential and capacities: curiosity, a drive to understand, the ability to wait, to wonder and to be amazed, the capacity to express themselves in many ways and the desire to form relationships with others and with the physical world. What kind of education and what kind of teachers do we need to foster these capacities?

children’s many forms of expression. Children’s voices, thoughts and opinions are valued as much as the educators’. Children understand that they are actively engaging in research, and will share, discuss, debate, articulate and challenge knowledge and learning with their peers, educators and the community.

The Reggio Emilia approach to Early Childhood education

Documentation begins by educators and families collating information, observations and children’s learning, in order to gain a holistic understanding of each child. Examples of documentation include observations, photography, video, conversation transcripts and/or visual mediums such as paint, wire, clay, drawing materials. Educators have a deep understanding that children learn through relationships with other children, teachers and families, and their physical environment. Documentation of the children’s learning is a way to make their thinking visible.

The Reggio Emilia approach to Early Childhood education originates from Reggio Emilia, in Northern Italy. Post-World War II, a small group of women set about building a school in a nearby town. This is the first time in Italy there was an education setting established specifically for Early Childhood aged children. In Reggio Emilia there are over 35 of these preschools – a relatively small number of centres given the international attention and subsequent implementation of the Reggio Emilia approach across the globe. This teaching approach is regarded as one of the best Early Learning approaches, internationally, therefore we are now seeing in Australia a large number of Early Childhood settings inspired by the philosophies of Reggio Emilia.

You will hear... There is a strong focus on collaboration, connection and cooperation in a centre inspired by the Reggio Emilia approach to education. The entire approach is designed to connect all that surrounds a community; making connections between people and the physical environment, as nothing is left to sit in isolation. This approach values and supports children, teachers and families to regularly join together to continue to improve the curriculum and standards of Early Childhood education. As educators, when we actively listen to children, we listen with all our senses to 30

You will see...

The space within the environment supports children to explore and research independently. Teachers intentionally plan for, organise and support a variety of spaces for children based on their documentation. The program is planned to ensure that there is a balance between individual, small and large groups, child directed and teacher initiated, and inside as well as outside experiences. There is a focus on projects where a concept is explored on a deeper level. Project work is where children are engaged in explorations of their world, making choices about what they will investigate, and then together with their teachers and peers making meaning. Children’s relationships with other children, teachers, families and their learning environment are considered paramount for the child’s growth and life experiences. Through this, you will see a partnership between children, families, educators and the local community.

Emilia

At River Garden in South Yarra, educators believe that the children have many ways to express themselves. This is known as the “100 Languages� with a strong emphasis on the visual arts. It is believed that children learn in 100 ways, and 100 more. There is not one way to learn, which means educators have to cater for the many styles. This encourages a rich environment of learning where children and adults construct knowledge together. We believe that children, from birth, are viewed as competent, curious, full of knowledge and potential, and are interested in connecting to the world around them. Educators create environments by selecting a range of accessible and purposeful, high quality resources and materials in order to support their expressions.

Our educators believe in the philosophies of Reggio Emilia and use these to underpin our program and planning. Each of our rooms is led by a Bachelor trained Early Childhood teacher who support the team to collaborate in order to consistently plan for children in a way that focuses on children learning in a 100 different ways.

Reggio Emilia influences

We believe the Guardian Curriculum, the influences of Reggio Emilia, regular visits to the local community through our Out and About Program, our rooftop garden, and our outdoor invention centre, provide a space where children, families and educators thrive. It is an environment where learning and successes are celebrated. Children are supported to become lifelong learners with the confidence, resilience and skills to succeed in their future education, successful careers and positive relationships.

At River Garden, there is a strong connection between the philosophies of Reggio Emilia and the Guardian Curriculum. Our open plan environment encourages interactions between multi age learning, where similarities and differences are celebrated and stereotypes are challenged. The space is designed to provoke wonder through an abundance of natural light, where concepts such as light, transparency and shadow are enhanced. You will see that our resources have been carefully selected by our strong team of trained and experienced educators, to support our vision of how we believe young children learn.

We strongly believe in our children being active participants in the community and the community being a part of our centre. We model respect for our environment, each other and connections to the community through our Out and About Program; where children from birth to 6 years regularly explore the nearby community.

Written by Jess Spath, River Garden Centre Manager, and Claire de Crespigny, Curriculum Mentor www.guardian.edu.au

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Children’s nutrition Our children do a lot growing and learning in their early years. We already know that it’s important that they get the right fuel to support their body’s development at this time - there are numerous studies showing the importance of providing certain nutrients for their brain development, immunity and energy production. Through this critical time, we as parents and care givers have the chance to be able to influence our kid’s health both short term and for the rest of their lives, by providing them with the ability to choose the right food to fuel their bodies. With so much advice out there, what should we be including in their diets?

What kid’s need from food Carbohydrates help to provide our little ones with energy for the day. However, not all carbohydrates are created equal. Simple carbohydrates, like sugars, are quickly utilised in the body often leading to a drop in energy levels or “sugar crash”. Complex carbohydrates, such as wholegrains, certain fruits and vegetables, take longer for the body to breakdown and utilise and sustain energy for longer. Proteins are the building blocks of muscle and body tissue, enzymes and the immune system. They become particularly important for children while they grow. Good sources of protein are found in meat, chicken, fish and legumes. Fats are important to keep small bodies warm, the build the outside of cells and are used in the production of hormones. Good fats contain nutrients like Omega 3 essential fatty acids which are important for brain function and development. Sources of Omega 3 fatty acids are in deep sea fish, avocado, nuts (if allergies are not a problem) and seeds. If your little one turns their nose up at a piece of salmon, then try including nut or seed butters.

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Eating a “rainbow of colours” When it comes to fruit and vegetables, encourage our children to eat a “rainbow of colours”. Each colour will provide a different combination of vitamins and nutrients to assist the body to perform certain function such as building body tissues, improving immunity and supporting nervous system function. Many orange coloured fruits and vegetable contains vitamins such as C and beta carotene, both important for optimal immune system function. Yellow fruits contain these nutrients as well and can also contain potassium which is important for nervous system function. Green foods often contain magnesium, important for muscle and nervous system function.

A word on fussy eaters All of this information is easier said than done if your child is a fussy eater! My top tips for fussy eaters are - Make every bite count – increase the nutritional value of every mouthful your child eats. Replace white flour with wholemeal, add blended up vegetables (zucchini is a good one!) and ground up linseeds, sunflower or pumpkin seeds for extra nutrition. - Offer vegetables in different forms. Try mashed, steamed or raw. Some children won’t touch cooked vegetables but will happily eat them raw. - Avoid highly processed foods – these foods are often laden with sugar, salt and devoid of vitamins and minerals children need to grow and develop. Instead offer fresh foods – that way even if they only eat a mouthful you know they are getting essential nutrients. - Get your creative side going – remember vegetables can be hidden in muffins, pasta sauce, soups… even changing the name of a dish can help. I’ll never forget the story of

trition a young boy who would not eat zucchini slice as it had green vegetables in it but when his mum changed the name of the food to “bacon hot cakes”, he ate it all. - Try not to get overwhelmed - children’s eating habits can vary from day to day – one day they may eat everything on the plate and then start of yours, and the next may have a nibble of toast and that’s it. It is important not to focus on the amount consumed over a day but look at over a week. Keep a diet diary and when you look over it, you may find this puts it all in perspective. By Bec Talia, Nutritionist & Naturopath Adv. Dip Naturopathy, Dip. Nutrition, Dip. Herbal Medicine.

As a children’s diet and health specialist, Bec was sick herself as child and remembers reading about herbal medicine from as young as 7 years old. She now has more than 16 year’s experience in natural medicine and nutrition, and is a mother herself. Via ReMed Natural Medicine Clinic, Bec Talia is available for free school or kinder incursions and parents talks on topics such as kids nutrition, food intolerances and how food influences behaviour and sleep. www.remed.com.au

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Surviving your baby’s sleep regression Ah, sleep. Remember that, mamas? If your lovely baby is between 8-10 months old, and has suddenly started waking during the night again, is fighting naps, appears to have a change in appetite, and is super grizzly right now, you’re not alone. The good news is that it’s very normal and associated with you baby’s healthy development. The not so great news is that it can last for 2-4 weeks or longer – which feels like an eternity! Here are some tips to help you through this common (and dreaded) sleep regression: 1. Do what works! A lot is changing for your baby so ‘go with the flow’ for now. Keep your sanity, and remember that it is temporary. Your baby may be starting to crawl, or sit, or scoot, so they could be practicing their new skills either intentionally or impulsively. 2. Watch for your baby’s tiredness signs, and respond quickly. 3. Put your baby to bed awake, but stay by their side and offer physical and verbal reassurance. If they do nothing but cry for more than 5 minutes, pick them up, resettle them, and try again and again as many times as you feel happy to. If it’s becoming too distressing for both of you, try again at their next nap. They can only be up for a couple of hours at this age.

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4. Be wary of creating a new sleep crutch. You want to try to avoid starting something new now that may be a habit you’ll only have to break later. 5. Offer lots of snuggles and reassurance. They are certainly not doing it to annoy or manipulate you; they are confused and maybe even frightened by these new skills. Sometimes their rapidly growing brains are keeping them so wired, particularly at night. Your baby might be clingier and fussier because they are tired, and these new changes can make him or her feel more insecure. Take a break from housework and enjoy the cuddles. Try to get some time out too for yourself, it can be very draining. 6. Watch for signs of growth. This could be a growth spurt too, so they may need more food during the day. Your baby may be teething as well. When aren’t they?! 7. Follow your flexible schedule as much as possible. This sleep regression is a good thing; your baby is changing and growing. In fact, it’s technically not a sleep REGRESSION. Rather, it’s a permanent change and PROGRESSION in their development. 8. If your baby is still having 3 naps and they are fighting each one at this point or are waking after only a short time, you may want to consider dropping the third nap and putting them to bed much earlier, say 6pm. It saves going through the battle 3 times a day which is only exhausting for everyone involved! 9. Remember the mantra that sleep promotes sleep. Overtiredness hinders it.

Hang in there! It’s a very challenging stage, particularly if your baby has previously been sleeping through the night for several months. Have no fear; they don’t forget how to do it! Doubts can mount during this time and you might lose confidence in your parenting ability. You’re not doing anything wrong, so go easy on yourself. By Kara Wilson. Kara is not only MamaMag’s Eastside editor, but has also worked as an international career nanny for over 16 years. Plus a mama for two years (so she has been that sleep-deprived mum)! Trained in the gentle no-cry sleep method, she is so passionate about helping families to sleep well that she’s happily offering all of MamaMag’s wonderful (and possibly exhausted) readers a free email sleep consultation. Just mention MamaMag, and she will work with you to create a personalised sleep plan. Sleep is everything, and you all deserve some! Contact Kara for more information: myvirtualnanny@gmail.com. www.myvirtualnanny.com

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smooth operator The team at Swisse love a good smoothie for a quick and easy meal on the go, or ultra-nutritious afternoon pick me up! Blend all ingredients in your blender or food processor and enjoy! TIP: If you like your smoothie extra thick, add a cup of ice to the mix!

Dessert Smoothie 1 frozen banana 1 pitted date 1 cup almond milk A sprinkle of cinnamon (to taste) 2 scoops of Swisse Pure Warrior 100% WPI Vanilla protein powder

Chocolate Protein Punch 2 scoops Swisse Pure Warrior Extreme Burn Chocolate protein powder

1 cup of frozen berries ½ cup of coconut milk ½ cup of coconut water ½ cup of ice 1 tablespoon cacao powder

Choco-Latte Break 1 cup of chocolate almond milk 1 frozen banana 1 tablespoon of natural peanut butter 1 shot of coffee (or one serving of instant coffee granules, with small amount of water to dissolve) 2 scoops of Pure Warrior Extreme Whey Chocolate protein power 1/2 cup ice

Health Retreat In A Glass Handful of spinach

Few slices of cucumber Half a banana 1 stick of celery 2 scoops of Pure Warrior Extreme Shape Vanilla protein powder 1 tablespoon of almond butter 1 tablespoon of maca powder Top with a handful of walnuts and linseeds

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backyard movies They say the great Aussie backyard is a thing of the past. It’s not true. I think we just forgot how to use it. Get together after the long day. Have a family meal outdoors – let your kids help lay the table. Create new rituals and little family events – with no particular reason, just for the joy of being together! How about a special outdoor movie night? Get your blankets and pillows, cuddle in camping chairs if you don’t own a formal outdoor furniture set, and invite your family to join you. Swap boring TV-time for a romantic evening under the stars. Watch a good old movie in your own backyard theatre – it is a bit more work than just turning your TV on, but still very easy to organise. Most importantly, such evenings are very memorable. Share with your children the movies you enjoyed as a child. Introduce them to the classics movies (check classification beforehand!), or watch with them the record of your favourite band’s concert. All you need for your special movie night is a movie projector, a pair of speakers or a soundbar, and a movie screen. And you can even DIY – there’s plenty of information available on the internet on how to build your backyard cinema on cheap! If you are not a big fan of spending too much time stretching white sheets on your rotary washing line, or trying to choose the right projector on eBay, there are complete

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ready-made solutions available as well. There are some affordable backyard cinema systems sold in Australia, offering portable and inflatable screens and projection systems. They are built to make backyard entertainment easy. It is important to involve children in preparation of the movie night. While older kids can get interested in connecting cables or setting up your laptop, the younger ones should not stay aside. Turn the preparation for the movie night into a little game in itself. Ask your children to draw and “sell” movie tickets, decorate the “movie theatre”, serve popcorn, or even prepare a little performance on the “stage” prior to the movie. They say the backyards became smaller, but even a tiny patch of land can bring hours of happiness. You don’t need an acre of land to plant herbs and strawberries with your children, to have a BBQ, or to enjoy a water play. As for outdoor cinema, believe it or not, but you could have it in your driveway, in a garage, on a small backyard deck, or even on a big balcony! The most important is to spend quality time with your family, and to create special moments, whether they last minutes or hours. Small moments like that build a happy family. And backyard movie nights will create long lasting memories for you and your children. By Olga Kustova Smart Digital Australia Pty Ltd www.smartdigital.com.au

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www.paulsadlerswimland.com 9337 0444 | 41a Rosehill Road | Essendon 9731 7777 | 37a Thames Boulevard | Hoppers Crossing 9449 9004 | 190 Community Hub, Hillside | Parkwood Green 8390 8855 | 15 Melton Highway | Taylors Lakes

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here comes the sun Have you noticed the sun has returned to tease us with some gorgeous sunshine? If we don’t have northern holiday plans during Winter, we tend to go underground and hide away. Winter is time to wear boots and beanies, rug up beside a fire, and enjoy quieter weekends with pedicures and haircare low on the priority list. Now spring has romped into town and summer is so close, it’s time to remove the beanies and release our gorgeous tresses once again. Spring heralds in the start of the social calendar with two racing carnivals, BBQs and Christmas and End of Year parties galore. It’s a fantastic time for a change or to freshen up, but changing ones’ hairstyle can tie even the most decisive woman up in knots. It’s such a huge change. Our hair is always on display through great and not so great hair days. That’s why having a fantastic hairdresser who understands your personal style and everyday life is essential! Things to consider when wanting a change: • Your lifestyle – How long is it going to take to do your hair? Take your time to think about how you want your hair to look like everyday, not just for special occasions. • Your reasons – Why do you want this hair style? Have you had this style before and loved it? Have you had a big life change or just looking to shake things up? Understand why you want this so you can explain the reasons behind the change. • Your hair and face – What type of hair do you have? If it’s fine and straight, you aren’t going to get Beyonce’s texture and volume. Will your new style suit your face shape? How will your hair’s colour impact on your skin tone? Everyone wants that inner glow

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about them and the right colour for your skin tone can be just the thing. • Your expectations – Bring in photos of hair styles you like and be prepared to say what it is about them appeals to you. Remember you won’t get a replica, you’ll get a version of that cut tailored to your skin colour and face shape. Let that picture you bring in serve as inspiration to make the style your own. Remember to talk, talk, talk! Your hairdresser is there to help you with your hair - they see the latest trends, understand how they look everyday and know how to tailor the looks to yours. Just consider that big changes may take a few visits as major colour changes may be better done slowly to maintain the condition and integrity of your hair. Ok, you want a change, but what? The days of extreme contrast of colour in Balayage and Ombre and heavy choppy layers are over. Think feminine, warmth, and softness!

Here are some insider tips on the hot trends for Spring/ Summer 16/17. Gentle flowing layers that frame your face. Easy to style romantic soft twists which can be turned into beachy waves the next day. Think of flower crowns and loose undone up-dos for the races with beautiful florals. Lots of soft layering, full ends, and grown-out fringes tapering around the face. To compliment these beautiful layers, colour will be enhanced with rose or copper tones. While we still love ash clean platinum blonde tones, adding a touch of warmth and femininity will be the trend this season. Not in one all-over colour though. It will be about co-ordinating multiple tones through hair and layers, softly and beautifully.

But warmth does not mean brassy! Brassy tones are the most disliked colours on the colour wheel. The great thing about having a good colourist is that you can have soft tones of warmth and minimize brass. The extra wonderful thing is, it doesn’t have to be permanent. You can start with a temporary change and see how you feel. Try a temporary marbleized toner with a hint of mink or soft strawberry copper. It just might be the touch variation you are looking for! By Bilie Minio Director at Sabuki Salon www.sabuki.com.au

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surviving sugar Sugar… It is not something we should be beating around the bush with! The number of negative effects it has on our health is outrageous and the worst part is that the food industry has been fooling us into consuming more and more of it without us even knowing! Gone are the days when the only sugar in our diets was a couple of pieces of fruit a day and maybe a small dessert here or there. So let’s break it down. Sugar is also called sucrose, it’s made up of 1 glucose molecule and 1 fructose molecule. Glucose is our body’s source of energy and we metabolise it with no dramas and any excess gets stored as fat. Simple. Fructose on the other hand is metabolised differently in the body. A proper balanced diet (before processed food took over the world), had a couple of pieces of fruit per day giving us a small hit of fructose but it also came with fibre and our body could cope with this okay. These days, the food industry has put sugar into so many products (in the form of high fructose corn syrup – HFCS - because it’s so cheap) and we are overloading our body with fructose. Anything from muesli bars to yoghurt, tomato sauce, stir fry sauces, and even smoothies and juices can have added sugar. Fructose is not needed for a single metabolic process in the body so when we ingest it, it goes straight to the liver to be dealt with, almost like a toxin. This switches on a pathway, which turns the fructose into fat, which builds up around your organs…hello fatty liver disease! It also causes insulin resistance and insulin is needed to produce leptin (tells us when we are full) that then switches off ghrelin (tells us when we are hungry). So our brain doesn’t get the

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signal we are full and keeps receiving the signal that we’re hungry so we keep eating…hello obesity and diabetes! But wait, there’s more. The bacteria in our bodies LOVE sugar and when they feed on it they produces acids, such as uric acid and others, which strip important minerals like magnesium, zinc, and Vitamin C from our bodies and also cause inflammation… hello holes in our teeth, cardiovascular disease and cancer! So we’ve become addicted to sweet things and as long as the food industry is still making money from these products, they will continue to add sugar to as much as they can. But stay strong, if me and many of my clients can do it, so can you! Start by filling your diet with foods that don’t have labels, i.e. wholefoods. Then when it comes to any products that do have labels, read them! Look how much sugar is in foods per 100g and then also per serving – because a lot of the time we actually eat more than the suggested serving size. Remember that every 4g = 1 teaspoon of sugar. Some foods have naturally occurring sugars, which we don’t need to ring alarm bells about, and the way to find out is by looking at the ingredients. If you see any of the names below…it means added sugar!

Agave nectar, Barley Malt, Beet Sugar, Black Strap Molasses, Brown Rice Syrup, Brown Sugar, Cane Juice, Cane sugar, Caramel, Carob Syrup, Caster Sugar, Coconut Sugar, Confectioner’s Sugar, Corn Syrup, Date Sugar, Demara Sugar, Dextran, Ethyl Maltol, Evaporated Cane Juice, Fructose, Fruit Juice Concentrates, Galactose, Glucose, Golden Syrup, High Fructose Corn Syrup, Honey, Lactose, Malt syrup, Maltodextrin, Maltose, Maple Syrup, Molasses Syrup, Muscovado Sugar, Organic Raw Sugar, Panela, Rice Bran Syrup, Rice syrup, Sucrose, Treacle, Tapioca Sugar.

And we all know that the ingredients listed at the top make up most of the product, so manufacturers sneakily add a few different types of sugar into the product so it drops to 8th, 9th and 10th on the ingredient list instead of 1st!!! Unbelievable right? What about fruit? Well firstly fruit provides us with a wide range of vitamins, minerals and phytonutrients, which processed food doesn’t. It also comes with a heap of fibre and this is really important because it slows the process of fructose metabolism. So 2 serves of fruit per day only as recommended is fine. It is the concentrated forms of fruit that can be the real problem. One glass of apple juice can contain up to 8 apples and little to no fibre. There’s no way we could eat 8 whole apples and if we did that would that definitely count as a fructose overload. Similarly, dried fruit can also cause a fructose overload as a large handful of sultanas might actually equate to about 40 grapes. So fruit isn’t a problem, as long as you keep your serves right. Are sugar substitutes the answer? No. The problem is that sugar is addictive and unless you remove all the excess sugar in your diet, you will still crave sweetness. The good news is that most of us will notice a reduction in sugar cravings just 2 weeks in to removing added sugar from our diet. All of a sudden your palate changes and a piece of milk chocolate is bursting with too much sweetness for your liking. Of course sometimes we do like to enjoy a sweet treat or a raw dessert and using small amounts of more natural forms of sugar is a better alternative, but be wary of recipes with full cups of honey, agave, or other sugar substitutes because at the end of the day, they are still sugar. By Steph Wearne, Nutritionist at Body Good Food (@bodygoodfood) www.bodygoodfood.com.au

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osteopathy massage aromatherapy acupuncture baby-massage Learn Baby Massage in November! Sunday 13th + Tuesdays 15th, 22nd & 29th

Did you know there is a comprehensive list of short and long term benefits for baby massage?

Did you know that pre-birth acupuncture from 36 weeks can encourage cervical ripening and shorten labour time?

Did you know that the combination of aromatherapy & massage in pregnancy can reduce stress hormones and balance oxytocin levels?

Did you know osteopathic treatment in pregnancy can improve comfort and quality of life as the maternal body adapts to the physiologic and structural changes of pregnancy? holistic health care for children and adults: 57 Charles Street Seddon, p 03 9687 3040

book online! growingbones.com.au

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Alcohol free event

6.30 to 10.30pm Sat 31 Dec 2016 Fireworks spectacle starts at 9.30pm. All the excitement without the late night! FREE family friendly event. Live entertainment, carnival games and rides, food truck court and much more. The event is for the whole family but for their own safety, please leave your dog at home. #myfestivalcity.com.au for more information visit

festivalcity.com.au