On The Coast Families October/November 2022

Once it gets to October, I always feel like it’s a very quick downward slide to Christmas. It’s the point of the year for a last minute dash to lose a few kilos before summer or the time to start getting pressies ordered so to be super organized for Christmas.

This year definitely feels like it has flown. I still remember last Christmas like it was yesterday and now I’m seeing the chrissy decorations starting to hit the shelves in the shops. I’m just not ready. There’s still things I want to accomplish in 2022 and it’s scary to think that I may not actually achieve them.

Last year felt like we had a full year and even though there were over 5 months of it in lock down, it felt we had a full year, a full 365 days. I think there is definitely something to be said about ‘time flying’ and the continual rush we seem to put ourselves in. Maybe we have more control over time than we think.

And while I’m very conscious of the words I use, as I believe our words shape our world, there is a little voice inside my head that I can’t silence nor believe we are at this time of year already.

It’s a very real reminder to be intentional of how we spend our time, otherwise life will just take over and it’ll be October before you know it.

Be sure to fill your days with the people and events that make your heart sing.

Happy Spring time Coasties!

Tanzie&Luke

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Tanzie Carpenter tanzie@onthecoastpublications.com.au

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Luke Carpenter luke@onthecoastpublications.com.au

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Contributors

Louise Hurley, Sarah Tolmie, Diana Arundell, Jessica Sanford, Cathy Spooner, Alexandra Wilson, Sam and Jordi Woods, Alita Blanchard, Chris Davidson, Carin Clegg, Dr Nicholas Altuneg, Kylie Spicer. onthecoastpublications.com.au

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4 Why weight loss or drop a dress size goals can actually be detrimental to your health

8 Matters of Life & Love

10 Spring into wellness –creating new healthier & happier habits

13

The Reading Corner

14 Navigating Grief as a Mother

18 The Se cret of Distress Tolerance

20 How to lo ok good in photos

22

Listening to your child’s tears is healing

24 Is my child’s gaming gambling?

26 From little things, big things grow

28 Is too much screen time ruining your child’s eyesight?

30 Nutrition and ADHD: What works?

Check

Why or drop a weightloss dresssizegoals can actually be detrimental to your health

BY LOUISE HURLEY

Looking back at my adolescence and early adulthood, I didn’t have an eating disorder, but I certainly had a disordered relationship with food. During my teens I used to weigh myself on the bathroom scales and my aim was always to reduce the number on the scales, despite the weight of my body not negatively affecting my health.

The nineties and early noughties for me, were all about boy bands and fad diets! Weight loss membership companies with weigh–in sessions were hot on the scene, accompanied by products that claimed to help you lose weight, such as shakes and snacks. Back then, reducing the weight of your body was linked with being fit, healthy and happy and losing weight was something to be congratulated on.

Unfortunately, not much has changed over the past twenty years. For decades it’s been drilled into us that a fit and healthy body only comes in one size or shape, which is small, thin and lean. And the problem is, it’s just not true. A healthy body CAN be a large body, and likewise, a thin body can be an unhealthy body.

Through the use of social media platforms, we’re probably exposed to this narrow image of “health” even

more so than twenty years ago, and a lot of the time without even knowing it. Think about the advertising that gyms and fitness centres use; the images are usually of thin, lean people. The photos used to sell fitness equipment such as resistance bands or Pilates rings are typically of people with low body fat percentage. When you look up anything to do with fitness, health or exercise on the internet or social media, chances are you’ll find a reference to weight loss somewhere in the search results.

But, what would happen if we were to separate weight loss from health? Well firstly, weight loss companies would most likely go out of business. Secondly, we’d all have a better relationship with our health, food and exercise.

Here are four ways in which having a goal to lose weight or drop a dress can have a negative impact on your health:

1The weight, size, shape or BMI (Body Mass Index) of your body are NOT accurate measurements of your health. Weight, size and BMI also ignore all the good stuff that’s going on the inside, like cardiovascular health, muscle mass, strength, gut health, etc. Bring to your mind the image of an olympic weightlifter. They have a larger body than most people but they are strong and healthy. Someone who has a low body fat percentage may not do any exercise and smoke a packet of cigarettes a day, despite matching the image of what society would deem “a healthy weight”.

2Intentional weight loss can lead to weight cycling.

This is when you lose weight, gain weight, lose, gain, repeatedly over years, which can be damaging to your health, hormones and relationship with food and exercise.

3Intentional weight loss can affect your mental health.

If your main goal is to reduce the number on the scales it’s easy to become consumed with thinking about food, “is this good for me? Is it bad? Will it make me put on weight?”. You end up constantly thinking about what you’re eating and often feel guilty when you eat something that we think will cause weight gain.

4It promotes a payoff system between food and exercise (I ate xyz calories therefore I need to burn xyz calories).

You don’t need to earn your food or use exercise as punishment for eating chocolate or ice cream, but with having weight loss as your main goal, this is what often happens and you end up using exercise to simply burn calories, rather than get stronger or increase your fitness.

You don’t need to earn your food or use exercise as punishment for eating chocolate or ice cream

“

I want to make clear that I don’t believe that losing weight is a bad thing. It’s part of having bodily autonomy (meaning you have the right to make decisions over your own body, and if you want to reduce your body weight that’s absolutely fine). Reducing your body fat percentage and therefore your overall weight can, in some circumstances, contribute to better cardiovascular and joint health.

However, I truly believe that having other goals that aren’t focused on weight loss are much better for your physical and mental health and if your body does need to reduce in weight, then it will most likely happen as a by–product of reaching these goals, without focusing on the weight loss itself.

So what goals are helpful to have if you want to focus on your health?

Here’s my advice:

ƒ Set your goals on what you can gain, rather than take away. For example, set a goal of gaining a certain amount of muscle, or increasing your bone density or running a certain distance.

ƒ Give yourself time. Anything that promises to transform your body in a few short weeks is a red flag and in my opinion is best avoided. Think of achieving your health and fitness goals as a long steady marathon, rather than a short sprint. There are no quick fixes when it comes to your health, you’re in it for the long game.

ƒ Base any nutrition related goals on adding colour and variety to your plate, rather than taking things away. Cutting out food groups, unless directed to by a dietician or nutritionist, can be damaging to your health. Think of food as on a

Louise

scale from less nutritious to more nutritious. It’s important to fuel your body and mind with a range of food along this entire scale.

ƒ Base your exercise goals on bringing you joy! If your goal is to get up everyday at 5am and go for a run but it makes you miserable, then try to think of other ways that you can move that will make you feel happy.

Your body is truly wonderful no matter its size, shape or weight. It deserves to be fuelled with a wide range of food and moved in a way that brings a smile to your face.

MazandMatty

reunite to wake up the heart of New S outh W ales on the HIT NSW B reakfast S how

From the early days of handing out Dolly Magazine and icy cold cans of Pepsi Blue together on the street team, Matty Baseley now reunites with Maz Compton for the Hit NSW Breakfast show, Maz and Matty from Monday, September 19.

At just 18, Baseley found his love of radio and from producing, panelling and featuring on–air, Matty has worked with some of Australia’s best entertainers and most memorable radio shows including The Merrick & Rosso Show. Finding himself behind the microphone, Matty travelled to the Central Coast to kick off his own radio show which aired Sunday nights.

From kicking a footy in the radio station corridors with Heath Ledger, giving Lady Gaga his servo sunnies, accidentally sitting on Ricky Gervais’s lap at a hotel and being a father of three, there’s no doubt Baseley’s got a whole lot of fun and plenty of stories to bring with him into the studio.

“I’m pumped to be back behind the mic alongside one of the best in the biz in Maz. My blood runs blue, I’m a New South Welshman through and through and being a reporter for Channel 7’s Sydney Weekender, I’m lucky enough to have the opportunity to travel right around this great state,” Baseley said.

kids are pretty happy to have other people subjected to my dad jokes and terrible singing voice.”

SCA Head of Content – Regional, Blair Woodcock, said: “I can’t wait to get Maz and Matty together to connect with audiences all across NSW. It’s been a while since these two have last worked together, but it feels like they haven’t been separated at all!

“It’s going to be a fun, fresh way to get up every morning.”

Listen to Maz & Matty 6am – 9am weekdays from Monday, September 19 on HIT NSW Breakfast or via the LiSTNR app.

Baseley was also part of the launch of LiSTNR’s first digital audio live–to–air talk show, Australia Today with Steve Price and was recently featured in LiSTNR’s Dadtime Story Collection. Baseley currently tours the great state of NSW as a regular presenter for Sydney Weekender on Channel 7 and is on–ground presenter for the NSW Waratahs,

“I feel so privileged to now be waking up with the people of NSW on Hit Breakfast and I also think the wife and

Sydney 7s and Manly–Warringah Sea Eagles.

It’s going to be a fun, fresh way to get up every morning.

“

I feel so privileged to now be waking up with the people of NSW on HIT Breakfast and I also think the wife and kids are pretty happy to have other people subjected to my dad jokes and terrible singing voice.

Matters of life & love

SpringintoSummerLoving

If there are seasons to fall in love, for me it is Spring and Summer. It’s all about hot beach holidays and watermelon; social celebrations and champagne; music and mangoes. It is the season of sensual pleasures.

It is easy to feel the love in summer – the days are longer and warmer and people are much more social. It is also a time of dreaming as the year draws to a close and we begin to think expansively about the future unfolding, about what we want for work, study, play...and love…for the next year ahead. And it is

no surprise this is the wedding season too!

I fell in love with my husband over one magic summer. We still refer to it as our summer of love. Falling in love is the most amazing thing, isn’t it? That rush of infatuation and giddy pleasure. It is a magic bubble but one that inevitably has to pop. Just as Summer makes way for Autumn, so too the ‘falling in love’ phase is replaced by the growing and deepening of the ‘real love’.

Or, there is that other familiar scenario, waking up from the dream, disillusioned, unable to progress to what is required for ‘real loving’ and we ‘fall out of love’, only to repeat the cycle again. There is nothing wrong with that, albeit painful at the time. I do recognise the wisdom in kissing a few frogs before you find your prince. However, without

BY SARAH TOLMIE

a realistic understanding of the nature of love in relationships, people can find themselves in a chronic cycle of falling in and out of love.

Our lives and our loves follow the seasons and experience cycles of creation and growth, birth and blossom, death and rebirth. These are natural rhythms and the ebb and flow of energy and focus. We need to know how to nourish and nurture love; how to allow the space for love to grow; and how to transition through the changes – for example, to ‘tough out a winter’ – and re–emerge, renewed, stronger and more in love.

Our deepest longing in life is to be loved. However, the art of loving and relationships is not something we are consciously taught and, in fact, it is something many people are confused

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about. We largely behave and act unconsciously in love and relationships.

acquire our understanding of it

modelling our parents and families and through our social and cultural influences and experience. But what if what you learnt wasn’t healthy or safe?

feeling loved or lovable, it is hard to love others. This requires self knowledge and a desire to consciously choose and create what you want. Sometimes love is all around but for lack of being aware, so many people fail to notice its existence. Love is not a thing you acquire, it is not even an emotion; it is a way of being in the world. It is always available to you.

Make this your summer of love. Open your heart, mind and senses to love. Love is experienced through words, touch, sights and sounds, tastes and smells, actions and thoughts. Be love, do love, see love, think love and say love. Enjoy the summer warmth; feel the salt and sand on your body; eat summer fruits; dance to the summer

sounds; smell the flowers, tell yourself and others what you love. Lay the foundation of love this summer to last you through all the seasons.

Much love, Sarah

One common cause of love and relationship pains and dysfunctions is a lack of self–love and self–worth. Our capacity to give and receive love starts with loving ourselves. You can’t give what you don’t have. If you are not

Sarah Tolmie Life & Love: Sarah is a marriage therapist, life & love and relationship coach, end–of–life consultant, an independent and bespoke funeral director and holistic celebrant. She provides holistic care, mentoring, guidance, healing and transformation for individuals, couples and families at their most important times of life & love – at end–of–life, in love & relationship, and in ritual and celebration. Sarah has a relationship online course for couples called “Creating a Miracle Marriage” and a free resource and video series for families facing dying, death and grief called “Landscapes of Life & Love and Loss”. To find out more, visit www.sarahtolmie.com.au

Spring into w ellness

CREATING NEW HEALTHIER & HAPPIER HABITS

BY DIANA ARUNDELL, UNIVERSITY QUALIFIED NATUROPATH AND NUTRITIONIST

As flora and fauna around us naturally cycle through the seasons, so too do we as humans but perhaps not quite as naturally. We tend to get stuck in routines of convenience such as eating the same things all year round, doing the same exercise routine and it may only be the kind of clothing we wear that can really distinguish which season we are existing in.

When we’re very busy or heavily focused in certain areas of our lives, we tend to move at such a pace that we don’t have awareness around the subtle changes in our environment and the subtle needs of the body that may change along with the seasons.

Just as it can feel fabulous after spring cleaning our house, so too it can feel rejuvenating to spring clean ourselves and head into the warmer months with a fresher outlook. Spring is a great time to check in with ourselves and see where we may have fallen into a rut physically, mentally and emotionally.

Spring cleaning the physical body can be as easy as reducing alcohol, caffeine and refined sugar, increasing the intake of seasonal vegetables and pure water plus simply moving the body more. Taking a 7–14 day reset can break unhealthy habits and pave

the way for a more nourishing diet and lifestyle habits. Finding a friend to ‘spring clean’ with can be a fun and accountable way to reset together. Committing to walking together 3 mornings for 2 weeks, trying a new fitness class together (yoga, barre, tai chi, dancing) or each choosing a new activity to experience may help motivate movement.

Nutritionally we can get into boring routines with what we eat so learning what vegetables and fruit are in season and rotating the diet accordingly, is a great way to ensure the body is exposed to different foods, providing a variety of vitamins and minerals. Changing what is eaten for breakfast as the seasons change is a great start. For example, warmer breakfast options are better suited to the body in winter such as warmed oats with stewed fruit and seeds whereas the warmer summer months may be a time to switch to a muesli/fruit and yoghurt or smoothie option. Be aware too if lunch and dinner aways look the same for you and your family.

Vegetables more naturally in abundance in Spring (Sept–Nov) include: spinach and lettuce, tomato, zucchini, asparagus, Asian greens, celery, corn, eggplant, potato and pumpkin, beetroot and the extra important brassica family such as broccoli, cauliflower and brussels. The brassica family of vegetables contain compounds that have been linked to anti–cancer activity, more specifically to breast and colorectal tumours.

Fruit that is naturally more available in Spring includes: strawberries, blueberries, cherries, mandarin, oranges, mango, grapefruit, apple and watermelon. Avocado is also more available.

A good daily goal is to aim for five small handfuls of vegetables each day. Two and a half handfuls each at lunch and dinner or picking up a carrot, handful of baby tomatoes or a couple of pickles as a snack can increase vegetable intake in between meals. Two pieces of fruit per day will help to satisfy sweet cravings as well as add beneficial vitamin and protective antioxidant value to the body.

Spring is a fabulous time to not only check in with ourselves physically but also mentally and emotionally too. Having awareness around our thoughts and emotions means our life is less likely to just pass by and awareness can lead to consciously creating more life experiences that we want. The man–

Just as it can feel fabulous after spring cleaning our house, so too it can feel rejuvenating to spring clean ourselves and head into the warmer months with a fresher outlook.

us

just appeared or been shipped in from another planet but rather everything began as someone’s thought.

are fantastic creators if we learn to master our thoughts rather than our thoughts randomly appearing in our mind and unconsciously running the show. Learning to master your thoughts rather than the other way around can be a game changer for mental health

happiness. There is an abundance

free resources available via the

and library

explore this phenomenon and the world that exists behind our eyes.

true naturopathic approach will always consider health from physical, mental and emotional aspects and look at the interaction of all these components of health. Each is as important as the other so an internal spring clean also requires a check in to how the emotions are showing up in the body. Many health issues in the body have been linked to chronic stress – both physical and emotional. Recognising patterns of behaviour and being honest enough with ourselves to acknowledge unhealthy reactive emotional patterns can improve relationships with the self and

others. Taking responsibility for our own emotions and realising that it’s impossible for another to physically ‘put’ an emotion inside of us is an interesting concept. Working with a practitioner to help have a healthier response rather than react to the outer world from old belief structures can make the world a much sweeter place to exist.

As the weather warms up and nature awakens around us with fresh inspiration, take the time to tune into how you want to be feeling physically, mentally and emotionally. Take even just one small step in a direction that feels closer to a healthier and happier path because as the saying goes, this is not a dress rehearsal, this is the main event. Spring is all about new beginnings and this includes your health and happiness at any age.

Diana Arundell is a university–qualified naturopath and consults from her Avoca Naturopath clinic. She has a special interest in fertility and pregnancy health, digestive health, immune function and family wellness programs. She was a nutrition lecturer at Macquarie University for 10 years, and is an accredited Journey Practitioner. For further information or to make an appointment please contact Diana Arundell at Avoca Naturopath on 0410 465 900.

For further information or to make an appointment please contact Diana Arundell at Avoca Naturopath and Nutritionist on 0410 465 900.

Spring is a fabulous time to not only check in with ourselves physically but also mentally and emotionally too.

the readingcorner

BY JESSICA SANFORD

I am forever suggesting walks to my children. And I’m lucky that they, mostly, say yes. I love a walk. Not a fast–paced Kath–and–Kel–style power session. More a wander, really. Those long, ambling, meanders where you point out landmarks and discuss this and that. Lately, more than ever before, I have felt a pull towards nature, and, as a family, towards developing a more meaningful connection with our surroundings. I’m not sure why, perhaps it’s that my children are getting older and it’s more doable than it has been in recent years, perhaps Covid lock downs have reminded us all how lucky we are, here on the Central Coast and in greater Australia. Or maybe as I get older, I’m realising how beneficial it is to consume less and experience more. Whatever the catalyst for the shift, I’m here for it. After one of our mini adventures, we always come home feeling more connected to each other, we’ve almost always learnt something about nature

or local history, and we are more content.

With that in mind, it was with great joy that I recently discovered this month’s book, Rewilding Kids Australia, by Melissa Mylchreest. This book is a great guide to get you and your children outdoors, exploring and reconnecting with nature. It is an activity book that you can take with you on holidays or learn about Australia’s wildlife in your own backyard.

“It offers a unique combination of fun facts on Australia’s flora and fauna with nature–based activities, organised like a travel guide with state and territory chapters. Although organised like a travel guide, this book doesn’t require

How to raise outdoor kids,

By Linda Drummond

While we are on the topic of outdoor activities, I recently came across another wonderful book, Australian Geographic’s How to Raise Outdoor Kids. I usually balk at “how to…” books, but this one is fantastic. Jam–packed with achievable, eco–friendly and fun projects ideas that you and your kids can do together outside.

kids to visit any of the places – you can still complete all the activities and learn about places around Australia along the way. But it’s also a great companion for kids who do get to travel as well.”

The book includes advice for watching and learning about wildlife, including a handy list of what to pack in your explorer’s bag, it includes a birdwatching guide and places to record the animals you spot. Colouring pages, tips on exploring, and beautiful images and facts on Australia’s flora and fauna.

The activity book is aimed at children aged about 7–12, but during these upcoming school holidays I plan to use it with kiddos who are younger. We will all read it and work on it together, learning and having fun as a family.

Jessica Sanford (AKA Jessica Anscombe) is a librarian and writer living on the Central Coast. She has a passion for literature and writes fiction and non–fiction. Jessica was the winner of the Wyong Writers’ 2021 Short Story Competition and has also been longlisted for the Furious Fiction prize. You can read her short stories on her website jessicasanfordwriter.com. You’ll also find her over on Instagram @jessicasanford_

“Let’s go for a walk.” “Do you want to go for a walk?”

Navigating Grief asaMother

BY CATHY SPOONER

When I lost my mum to cancer five years ago it felt like the world had been ripped from under me. It was fast and we weren’t ready to say goodbye. But no matter how much time you have, you’re never ready for goodbyes.

The grief started before Mum was even gone, the prognosis brings on this knee–jerk reaction that replaces hope

wishes with a

Funeral Plan

with sudden grief. It didn’t feel like there was enough space to hold that grief, the fear of losing her and also supporting Mum and Dad in whatever way I could, but then realising I had three little ones who may not actually remember their Nanny. My youngest was just 9 months old when mum left this Earth plane. I remember sitting with Mum one day as tears filled her eyes “I just wish I could be here to watch them grow up”. Me too Mum, me too.

As a mother, that’s perhaps one of the

biggest pains of losing someone you love, is knowing that not only you feel the deep emptiness of the space they used to be, but that your own children will soon understand that emptiness. Grief takes on a whole new level when you have to hold that and navigate it alongside your children.

Over the years as the kids have grown up they have begun to understand the realities that come with someone’s passing. They understand the unfathomable concept that we won’t ever see or speak to Nanny again, and for little people, that hurts just as much as it does us. I’ve learned you don’t need to know someone or have experienced a lifetime with them like I did with Mum in order to feel deep loss.

Our kids are grieving the loss of their Nanny even though it’s photos and snippets of memories or stories they have been told. They have grief for what could have been. Because that’s where grief comes from. It’s the possibility of what might have been but never was. It’s the memories we won’t create. It’s the conversations we will never have.

Grief isn’t when we remember that time mum laughed so hard she was snorting like pig, or the time 2 year old Harry locked us out of the house and

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This is love and

connecting into those moments.

loss of what could have been.

that because they too

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I’ve always been open with my grief in front of the kids. They may see me crying and I tell them I’m just missing my Mum. They are so compassionate and are on me with a huge hug. Sometimes they cry too and I don’t shush them and tell them it will be okay. I tell them I know it hurts and I know they miss Nanny. I tell them I know because it hurts me too and we don’t ever want to wish the sadness away because it comes from love.

It could be easy to think they don’t understand because they never knew her, tell them to wipe their tears and get on with reality. But they do understand because kids feel everything. They haven’t fully developed their emotional brain, so what they do until then is tune into feeling and energy. They look to us to make sense of what feels so hard to understand. Because for kids, their people that love them are their constant and making sense of why they aren’t going to be here anymore is a lot for them… it’s a lot for all of us.

Losing my mum so quickly when I was just in my thirties still feels like it’s so unfair. Why do we miss out on her being here for all the special moments with the kids and us? Why did we all get robbed of that experience with her? I’ll

never understand. Losing someone never gets easier, it just starts to feel familiar. You know the pain intimately, most of the time you know what will set it off. But sometimes, the grief surfaces out of nowhere, unexplained yet needing to be felt and honoured.

I know Mum is always with us, I know she isn’t missing out as much as we feel that we are. It was Mum’s 5 year anniversary of passing just last week and that morning I felt the twinge of sadness coming on, much stronger than I had anticipated. These milestones every year feel different and this year the little girl in me was really missing her mum.

As I felt that sadness creeping up within my heart I am trying to hold it “Just keep it together until you drop the kids to school, they don’t need to start their day like this”. I’m doing all the mum

things, making school lunches, prepping breakfast and quickly putting on mascara all whilst waging an internal battle to keep my emotions at bay, just for now. Then I hear Ruby call out “Mum, the angels left me a white feather”. The tears just flooded from within. It was Mum, in that moment just letting us all know she was here. I told the kids it wasn’t just an angel but Nanny that left that feather for us to let us know she is here and loves us. Harry decided the best place for the feather was beside Nanny’s photo we have in the lounge room.

Since that morning, the kids have been collecting flowers to leave at Nanny’s photo, a beautiful new ritual of love created from grief. And I guess it’s these little pockets. Showing them, and ourselves, that grief can reside alongside love and memories. Reminding ourselves that there is no time frame on grief and it is ever evolving. It does not work to concepts that the longer they are gone the easier it gets. Experiencing loss of someone you love is a beautiful spiral in and out of the loss and love. As a mother, I wish I could bring mum back for us all, and especially for our kids. But my role is teaching them about her, honouring that loss and that it’s okay to feel sad and to cry those big heavy tears. Most importantly, I teach them that nothing will take away that love because it forever has a home in your heart.

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Cathy Spooner is a Motherhood and Self–Embodiment Coach and Author who lives on the Central Coast with her three children. She offers 1:1 support, group coaching, online courses and her new book Conscious Motherhood is available online. www.cathyspooner.com.au Instagram @cathyspooner_author

They have grief for what could have been. Because that’s where grief comes from. It’s the possibility of what might have been but never was.

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In close contact with at least one child 5 years of age or younger for at least 8 hours a week, if age 20 or older

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the CMVictory Trial?

What is CMV?

currently no approved vaccines or treatments to prevent CMV. That is why it is so important work together to make sure investigational are safe and effective.

There are currently no approved vaccines or treatments available to prevent CMV. That is why it is so important that we work together to make sure investigational vaccines are safe and effective.

Diseases do not discriminate— and neither should clinical trials

CMV is a common virus that is often overlooked because healthy people who get it rarely show symptoms.

Who can join this clinical trial?

Diseases do not discriminate— and neither should clinical trials

But if a woman becomes infected with CMV while she is pregnant, she can pass the infection to her unborn baby. This can cause her child to suffer long-term disability due to birth defects, including hearing loss, or even death in very severe cases.

Moderna is committed to researching safe and effective mRNA-based vaccines and therapies to bring better health and living to people of all ages, sexes and backgrounds.

This trial is looking for volunteers. To join this trial, you must be:

A woman between 16-40 years of age In good health

What is the CMVictory Trial?

of this clinical trial is to evaluate the efficacy and an investigational vaccine called mRNA-1647 CMV infection.

The goal of this clinical trial is to evaluate the efficacy and safety of an investigational vaccine called mRNA-1647 against CMV infection.

Is treatment available?

There are currently no approved vaccines or treatments available to prevent CMV. That is why it is so important that we work together to make sure investigational vaccines are safe and effective.

What is the CMVictory Trial?

Moderna is committed to researching safe and effective mRNA-based vaccines and therapies to bring better health and living to people of all ages, sexes and backgrounds.

In close contact with at least one child 5 years of age or younger for at least 8 hours a week, if age 20 or older Not pregnant or planning on becoming pregnant within the next 9 months

Diseases do not discriminate— and neither should clinical trials

The study doctor will discuss additional participation requirements with you and can answer any questions you

Interested?

Moderna is committed to researching safe and effective mRNA-based vaccines and therapies to bring better health and living to people of all ages, sexes and backgrounds.

CMV is the number one infection that causes birth defects in the U.S. and one of the most common infectious causes of birth defects globally.

The goal of this clinical trial is to evaluate the efficacy and safety of an investigational vaccine called mRNA-1647 against CMV infection.

Holly Oxman

Contact the clinical research site listed below: the number one infection that birth defects in the U.S. and one most common infectious causes of defects globally.

CMV is the number one infection that causes birth defects in the U.S. and one of the most common infectious causes of birth defects globally.

The study doctor will discuss additional participation requirements with you and can answer any questions you may have during the trial.

Interested?

Contact the clinical research site listed below:

Holly Oxman

Let us be the generation that stands up to cytomegalovirus (CMV), a highly contagious viral infection that can harm an unborn child.

Learn more about a research study for a potential vaccine and how you can join.

The study doctor will discuss additional participation requirements with you and can answer any questions you may have during the trial.

Let us be the generation that stands up to cytomegalovirus (CMV), a highly contagious viral infection that can harm an unborn child.

more about a research study for a potential vaccine and how you can join.

The Art House wins Performing Arts Centre of the Year

TheArt House opened its doors in Wyong in 2016, and in only six short years, has positioned itself as a venue of national significance, recently winning Performing Arts Centre of the Year at the 2022 PAC Australia Impact Awards.

The award recognises The Art House as a leading arts organisation and acknowledges its contribution to the community, artists, and region as a destination, through its dedication to presenting renowned live performance locally.

The PAC Australia Impact Awards (previously known as the Drover Awards) have been recognising excellence in performing arts since 2003. The awards celebrate leadership, new thinking, and best practice, with a focus on lasting impact in communities. The Art House won one of eight awards hot off the back of their win as Business of the Year at the Business Wyong Awards in July.

The Art House was thrilled to be a part of Australian Theatre’s “night of nights” held at the Sydney Opera House and to bring the Central Coast into the spotlight to pave the way for arts communities across Australia outside the major cities.

“We are both proud and humbled to receive such a recognition as a young theatre. It’s been wonderful to witness and be a part of the transformation of Wyong and contribute to arts and culture on the Central Coast. It’s only with the wonderful support of our Central

Coast community that we can be named Performing Arts Centre of the Year.” said Executive Director, Anne–Marie Heath.

The Art House has had a direct impact on local businesses with restaurants and bars busy on show nights, a significant increase of bookings in hotels and accommodations (by audiences and touring performers/companies), and audiences travelling from Newcastle through to Upper Sydney. The venue has worked hard to build strong relationships with key players within the industry to give local audiences access to the best of the best without the need to travel.

“As a brand–new venue, I’d like to thank every Art House team member for their commitment to delivering the best experience for audiences and leading a celebration of the value of the Arts to the Central Coast.” Anne–Marie remarked upon receiving the award.

To date The Art House has hosted groups from numerous primary and secondary schools, showcased a number

of local dance companies, delivered professional workshops to the community, and formed a close relationship with NAISDA (Australia’s elite Aboriginal and Torres Strait Islander performing arts training college who are based on the Central Coast). It is now expanding its focus to create and develop original works with artists and creatives of the Central Coast.

Some highlights from the Performing Arts Centre of the Year include;

ƒ Education program engaging schools across the entire peninsula and as far north as Newcastle, giving students the opportunity to attend performances and learn through touring workshops in dance, theatre, acrobatics, crafts, and critical thinking

ƒ Working closely with the community on all levels from workshops to projects like I’ve Been Meaning to Ask You (starring a cast of local kids in partnership with Jopuka Productions) and Opera Australia featuring a local choir from the Central Coast Conservatorium of Music

ƒ Supporting Central Coast artists and creatives through the Stage Door Cabaret Series, Art House Artists program, and other partnerships

ƒ A professional theatre for all the community – those on stage and those in the audience

ƒ Premiere of both In the Heights and The Lyin’ Queen then transferred to Sydney Opera House

ƒ National Tours of HAIR, and RENT with the Sydney Opera House

ƒ Commissioning partner with CIRCA for the production Wolfgang’s Magical Musical Circus (Circa)

ƒ Development, premier and transfer to Adelaide Cabaret Festival of Every Musical Ever

ƒ Part of the 2020 Australia and New Zealand tour of major West–End musical Everybody’s Talking About Jamie (sadly cancelled due to Covid19)

BY ALEXANDRA WILSON (AMHSW; CSW; MAASW; BSW USYD)

When people reach out for mental health support, they’re often looking for ways to reduce or eliminate unpleasant emotional states. Fear, anxiety, depression, sadness, hopelessness… all these emotions are unpleasant!

We view the distress as a problem to solve, and often a mental health professional or therapist as a person who can solve it.

However, removal of unpleasant emotions is not possible. And actually, it’s not even desirable! The secret to improving mental health is actually increasing our tolerance of distress, rather than removing it!

Here’s a metaphor that describes this concept well; Imagine you have a sink

full of water. You take 5 drops of red food colouring and you drop them into the sink of water. The water would turn a noticeable shade of pink, right? Now imagine a lake full of water. Place the same 5 drops of red food colouring into the lake…. Is it noticeable? Of course not!

What we do in many kinds of therapy, and in particular Dialectical Behavioural Therapy (DBT), is work to increase capacity to unpleasant emotions. We help people grow their capacity to deal with distress, rather than removing the distress.

Unpleasant emotions serve a very important purpose for us individually and from an evolutionary standpoint. Take fear for example, we need fear to alert us when there is danger and prompts us to protect ourselves.

Likewise, emotional pain is designed to push us towards creating necessary

change. Think about the pain that drives us to end a toxic relationship; or the pain that leads to giving up an addictive substance. This experience of pain is trying to tell us something important, that we need to make some changes!

So not only can we not get rid of distress – we need distress to help us grow and change in positive ways.

That being said, it is not always wise to act on emotions. We need to build wisdom to be able to see when an emotion is helpful and when it may not be and learn skilful responses to both.

So if you, or someone you care about is struggling with distress, consider ways to increase tolerance, rather than trying to push it away. Attempts to avoid distress, no matter the cost, are often problematic and can become chronic problem behaviours over time.

Ways to increase distress tolerance

Observe and describe skills

When feeling distress, try to pause, notice and name what you are feeling. Research shows people who can name emotions are much better at regulating emotions. Lots of people struggle with this, so get help with this from a mental health professional if needed.

Identify avoidance behaviours 2.

See if you can identify any problem behaviours you engage in to try to get rid of distress. Common behaviours include drug and alcohol use; angry outbursts; isolation/ withdrawal; self harm. These behaviours make us feel better in the short term, but they actually reduce our tolerance to distress in the long term, making life more difficult.

Challenge your fears about distress3.

It’s very common for us to hold ideas/ myths about distress that push us towards avoidance behaviours. Beliefs such as, ‘I can’t cope with feeling bad’; or ‘If I don’t get rid of this feeling it will overwhelm me’, are very common.

But actually, emotions are just a temporary felt experience, and they always pass eventually. If we become less fearful about distress, we can build up our tolerance to it.

4.

Use skilful distraction or skills to change body chemistry

When distress is very high we can use some specific skills to help get through the really hard times. These are times when we are feeling overwhelmed and we are unable to access the rational parts of our brain!

Skilful distraction can help, but we need to be mindful not to distract all the time but use sparingly.

Skills to change body chemistry help us switch out of fight/ flight mode, and can be especially helpful in changing problematic behaviours.

Want to learn more? Here are some resources to build distress tolerance. DBT 101

This is an online, self–paced program that will introduce you to distress tolerance concepts and skills. Based on dialectical behavioural therapy (DBT), you’ll learn all about distress tolerance and skills to get through times of very high distress. Suitable for ages 13 and over. ($97) https://www.mindfulrecovery.com.au/about-6

How to Survive an Emotional Crisis (ebook)

This ebook is a quick guide to practical skills to get through times of very high distress, including skills to change body chemistry. Great for adults, teens and families. ($18.70). https://www.mindfulrecovery.com.au/product-page/how-to-survive-an-emotional-crisis

Mental Health Access Line (Central Coast): 1800 011 511

Lifeline: 13 11 14

Mindful Recovery Services: www.mindfulrecovery.com.au or (02) 4660 0100

Alexandra (Alex) Wilson holds a Bachelor of Social Work from the University of Sydney (2003) and is the owner of Mindful Recovery Services. Mindful Recovery Services is a private practice providing psychological treatment and support for adolescents and adults. Alex is passionate about dispelling myths about mental illness,and is highly skilled in dialectical behavioural therapy. She is an experienced public speaker and provides consultation to other professionals on managing difficult behaviours in teens. Alex lives on the NSW Central Coast with her partner, 2 young boys, and a cheeky puppy named Axel.

So not only can we not get rid of distress – we need distress to help us grow and change in positive ways.

How to look good

BY SAM AND JORDI WOODS

How many times have you had someone take a photo with you in it and you’ve cringed at the outcome?

Many of us don’t like to have photos taken however, the cold hard fact is these photos capture moments and memories and are lovely to have.

Imagine if you liked the photos of yourself, chances are you wouldn’t mind having your photo taken at family gatherings, special occasions or just for fun with friends.

If you are like us and need images for your work then it is probably non negotiable and you just have to be photographed – whether you like the

results or not. Therefore, knowing some simple tips and tricks will definitely be beneficial. Over the past few decades we have worked with many professional photographers and also had to have candid non–professional selfies and pictures taken for our social media feeds for our business. So we have definitely learnt some “tricks of the trade” and how not to look good lessons too.

We believe everyone should have the luxury of owning some nice memory shots of themselves. So we are sharing a few some simple tricks and tips on “how to look good in photos”. Time to love the outcome of those “happy snaps” and feel good enough to want to share them with your family and friends.

Many of us don’t like to have photos taken however, the cold hard fact is these photos capture moments and memories and are lovely to have.

“

inphotos

Whenbeingphotographed:

ƒ Opt for clothing that skims the silhouette, this will avoid adding unnecessary bulk and making you look any bigger than you are

ƒ

Be aware of fabric textures and avoid shiny, metallic, satin or reflective fabrics as they can catch the light and appear unflattering

ƒ Ensure you are wearing colours that compliment your skin tone and features as this will make you look more radiant, healthy and vibrant

ƒ To give the face a nice shape, put your tongue on the roof of your mouth when you smile – many models do this!

ƒ

Avoid a double chin or your face appearing fuller by slightly jutting your chin forward. It will feel odd but trust us it looks good on camera!

ƒ In group photos avoid a dead front–on stance, turn your body on a slight angle as this will create a nice shape to the silhouette

ƒ Placing the hands on the hips and pointing the fingers downwards will create a slimmer waist

ƒ Think of a happy moment or someone you love when you smile, this help you relax and your smile comes through your eyes.

When it comes to great photos there is so much to consider; lighting, angles, stances/poses but hopefully these tips help you feel good when you next get those “happy snaps” with your loved ones.

Vibrantly yours, Sam & Jordi Woods x

Understanding styling and fashion is one thing. Having a super–natural flair for making everyday people look incredible is another. Once you’ve met Sam and Jordi Woods, it’s hard not to catch their infectious passion for dressing to match your own lifestyle, personality and charisma. Through their consultancy ‘Vibrant Concepts’, Sam and Jordi have transformed the lives of thousands. Let Sam and Jordi show you how to look and feel fabulous everyday at their Style Studio in Erina – learn the art of illusion dressing, colour matching, styling, translating fashion trends and savvy shopping with their unique VC Signature Styling Systems and services that are truly personal and really work! To contact Vibrant Concepts phone 0425 221 676.

Imagine if you liked the photos of yourself, chances are you wouldn’t mind having your photo taken at family gatherings, special occasions or just for fun with friends.

Listening to your child’s tears ishealing

BY ALITA BLANCHARD, PARENT COACH

is healing. Researchers have established that crying releases oxytocin and endorphins. These feel–good chemicals help ease both physical and emotional pain.

Crying

We all need to learn to cry more often in safe, supportive spaces or alone with our own healing tears. And our children need to be allowed to cry, while being lovingly supported in our arms or nearby while we regulate our own nervous system so that we can offer them true compassion. This is called ‘coregulation’.

When we can learn to listen to our child’s healing tears, we can start to build our capacity to listen to their other very big feelings like tantrums, meltdowns and rage. This is how we build a truly safe, connected relationship with our children over the long term.

Tears are a healthy response to overwhelm, pain, frustration or painful feelings. Tears (and yes tantrums too) are the body’s best way to release those big feelings. When listened to, crying is a healthy and healing release.

Crying is generally either:

ƒ A form a communication of an unmet need eg. hungry, tired, thirsty, scared, lonely, afraid, hurt etc, OR

ƒ A healthy emotional release of a backlog of painful feelings, stress and trauma.

We all experience pain, stress and trauma, not feeling heard and listened to is painful. Our births can be traumatic. Illness, injury, hospital visits, confusion, lack of skin on skin, stress in the family home and unfamiliar people in a child’s life can all be stressful and sometimes traumatic.

What else can be painful or stressful for children:

ƒ Daycare and school can be deeply painful for many children

ƒ The birth of a new sibling

ƒ Sensory overload

ƒ Sibling fights

ƒ Moving home

ƒ Relationship strains.

We can’t magically make life easier and less stressful. We can often make some changes to decrease some stress within our homes (our own self care, simplifying, slowing life down, getting support) but babies and children will still be impacted. They will carry these layers of stress and painful feelings in their bodies and become dysregulated until someone they feel safe with has the capacity to support them, to listen to their feelings and help them release and come back to a state of balance.

What to do when they are crying

We need to be a safe harbour for our child to release their tears and feel truly seen. This means we need to work on our own regulation skills:

ƒ Open your heart to empathy for your child’s pain

ƒ Awareness – speak in mind or out loud

ƒ

how you feel “I am feeling….

Less talking, focus on presence

ƒ Self regulation for the adult ie. Sensory calming tools like slow long exhales, soften your voice, hand on your heart, cold water on your face

ƒ Focus on being present and regulated

ƒ Remember that tears are a healthy release

ƒ

Focus on no shame, no punishment, no threats, no time outs

ƒ Listen, listen, listen.

It’s ok to make mistakes – we all do! Often. Kids and adults. Be gentle on yourself. This process is not easy and takes a lot of practice.

down”. If it helps, go outside, look at the sky, breathe long slow exhales. Let your child hold your hand or walk with you if they are feeling scared even if they are crying, have a mantra “This will pass.

I can do hard things. My needs matter.

I can be their safe person”. Then open your heart to listen to the tears. It will get easier with time.

What to say when your child is crying Find your own version of these words and remember to be you.

Don’t try to sound like someone else.

ƒ I’m here. I’m listening

ƒ I’m here with you. I’ll listen to your tears

ƒ Would you like a hug? (Sometime they won’t and that’s ok)

ƒ I see you are upset. This is hard

ƒ I won’t leave you alone

ƒ I will always love you – tears, and upsets and anger are welcome here.

ƒ Many, if not most, adults were not allowed to cry as children – we may have been distracted, punished, hurt, ignored, suppressed or worse, punished for crying. “Stop crying or I’ll give you something to cry about” is a common line many people are sadly familiar with.

How to build your capacity to listen to healing tears.

ƒ Firstly educate yourself. Read articles on the healing power of tears, “crying in loving arms” and crying release

ƒ Learn about nervous system science within parenting eg. “coregulation” and build your awareness

ƒ

Allow yourself to cry – notice the stories that appear when you are crying eg. “This is weak, I am being silly”. Use a wiser caring voice to remind the younger parts of you “You are allowed to cry. This is healing“

Focus on this truth

My child is not being manipulative, disrespectful, defiant, bad or naughty. They are simply having big feelings and are communicating a need. It’s my job to help them get that need met. They need to release this overwhelming emotion.

An example: Child starts crying. Practice pausing, don’t rush in to fix/ punish/distract, notice your own feelings and speak them in your mind or out loud “I feel scared/overwhelmed/frustrated. I can take a moment to slow everything

Why it’s so hard for us to listen to tears Tears are hard for many of us to listen to. We are conditioned to stop tears by comforting children or possibly suppressing their feelings or, worst case scenario, punishing or shaming them for having these big feelings.

ƒ We are biologically wired to comfort a crying child and,

ƒ Create listening partnerships with safe friends or people in your community

ƒ Attend a Mothers Circle or parenting workshop that allows for vulnerability

ƒ Seek support from a therapist or counsellor who encourages healing tears

ƒ Contact a Parent Coach for private sessions for support, listening and emotional release.

Alita Blanchard – The Aware Mama Alita is a mother of 4 young boys (including a stillborn son Remy) on the NSW Central Coast of Australia. She is a trauma informed Conscious Parent Coach trained by Jai Institute of Parenting, Women’s Circle and Rites of Passage facilitator. She provides regular mothers circles, workshops, events, listening time and parent coaching programs Alita is passionate about creating a safe space for mothers to feel heard and seen in the intensity of their motherhood journey. She supports and guides mothers in their transformation through motherhood and helps to bring awareness to their own needs and emotions so they can feel more aligned, aware and

children. Web: www.theawaremama.com.au

alitablanchard@gmail.com

Is my child’s gaming GAMBLING ?

BY CHRIS DAVIDSON, GAMBLEAWARE NORTHERN SYDNEY & CENTRAL COAST

Online gaming can be compelling for kids, and every parent knows how difficult it can be to get their children to the dinner table when an exciting, virtual world is available on every device. Parents might be surprised to learn that online gaming is considered a sport, and e–sport is big business with millions in prize money for elite tournament players.

In Australia, around 80% of children and young people up to 17 years of age play online games. More than just an ‘electronic babysitter’, online games can help develop young people’s coordination skills, ability to multi–task, solve problems and even social skills. However, parents are right to be concerned about children playing online games unsupervised, where kids can be exposed to adult themes and violent gaming content.

In the last few years, the online gaming industry has also begun to blur the lines between gaming and gambling. Worrying enough is that the terms gaming and gambling are synonymous, and a quick google search for ‘gaming’ brings up ten times more websites exclusively dedicated to

gambling than games for kids. Even more concerning is how gambling features, such as loot boxes, are embedded within online games, exposing young minds to gambling before they can fully understand the risks involved.

Parents may not be familiar with the online games their children are playing. A recent study found that even though online gaming mostly took place in the family home, around 86% of children had played games with gambling features by age ten. Alarmingly, parents also had the greatest influence on a child’s gambling behaviour, with most children using their parent’s online accounts.

These findings raise some important questions about kids’ gaming and gambling. Just how much gaming should kids be doing? And what are the chances of kids being ‘groomed’ into gambling? Can exposure to these games lead a young person to gambling problems in the future? Because e–sports and online gambling are recent phenomena, there aren’t a lot of answers from research. However, newer studies show that kids are at greater risk of harm from gambling when parents don’t take an interest in their online activities.

We need to discuss online safety with kids, setting reasonable limits and monitoring their behaviour. One of the best ways to safeguard children from

harm is to get to know the games they are playing, play alongside them and join in their fun. Doing so gives insight into the nature and structure of games, informing us of the best time to interrupt or end a game, which may also help to ease conflict at dinner time.

One common sign of gaming or gambling problems is the display of anger or stress while playing. Excessive or compulsive playing is often about escapism and may indicate that something is worrying your child outside of gaming, and they may need your support. Knowing what to look out for and how to best intervene is essential.

To learn more about supporting a young person in your life, including tips to start a conversation around gaming and gambling, visit: www. gambleaware.nsw.gov. au/supporting-someone/ supporting-young-people

Or you can call the free GambleAware helpline on 1800 858 858. Central Coast locals may also choose to connect with in–person support available at Tuggerah and Gosford.

/alkiraearlylearningcentrewamberal www.alkiraelc.com.au

Source: NSW Office of Responsible Gambling, NSW Youth Gambling Study, 2020.

From Little Things, BIG THINGSGrow

BY CARIN CLEGG, ACCREDITED PRACTISING DIETITIAN,

If anyone has been to our clinics or workshops, you may have received a packet of seeds from the food plants from my garden. I do this for a number of reasons.

The main reason is that I believe as a society our food system has become broken and so has our relationship with food. We have lost so much food knowledge, and with that, a connection, appreciation, love and value for fresh, healthy food.

Most of us now rely on people we do not know to grow our food at a place not close to where we live. We don’t know what that plant looks like through its life cycle, let alone how to care for it, harvest or check when it is ripe (before or after harvest?). We have lost the knowledge of how to cook the harvest in many ways or preserve a bumper crop.

Today fresh fruit and vegetables come pre–prepared and packaged; we do not even need to touch them when we cook.

It is common to open a packet and dump some veggies in the pot or just reheat a pre–prepared meal in a rush to get food on the table. Eating this way often means the types of fresh foods like fruit and vegetables offered at the family meal table are limited. Kids do not learn about their food and therefore do not enjoy eating a wide variety of foods to pass healthy habits onto the next generation.

Food messages about ‘sometimes foods’ flood us everywhere we look, and by so very far, outweigh those ‘everyday food’ messages. From children’s books and TV shows, to all manner of food advertising, including those associated with sports games, at supermarkets, petrol stations and even at places like the hairdresser. The culture of eating ‘sometimes foods’ is so ingrained it is almost like any excuse is a valid one to eat foods our body does not need in great

excess: for comfort, a reward, on holiday or to celebrate.

Is it any wonder our diets as a society are unhealthy, with 80% of us not eating enough fruit and vegetables and 30% of our energy intake from discretionary or ‘sometimes’ foods? This, along with high levels of sedentary activity and low fitness levels, has led to high rates of chronic diseases such as diabetes (25%), heart disease (6.2% and accounting for 25% of deaths) and cancer (18%).

The second reason I give a packet of seeds out is that there are so many life skills and qualities that food growing and healthy eating have in common.

keeping a diary

If you are a great gardener, you know your land, pay attention to the weather, and know which plants to plant. You probably would have kept a journal or diary to help you remember and reflect on all this information.

When it comes to eating, keeping a diary is a sure fire way to become aware of what you are eating and develop a deeper realisation of what factors influence your eating habits. Is it stress, not planning your weekly dinners, not having a balanced meal or skipping a meal/snack, not making a shopping list for the week, you slept in because you had a big night or social events that get in the way? It may be a great many things.

Reflecting on your diary and addressing each issue for future

occasions is one of the first steps to help you succeed at eating healthy and being healthy.

For great success in the garden, you need to plan. For example, how often do you plant certain seeds for a continuous crop, and how frequently do you water, fertilise, or turn the compost?

When it comes to eating, planning is key. Whether it is a daily plan of what your meals and snacks could be, a weekly family dinner meal plan, or perhaps a plan of what you often take when you are out and about, say when taking the kids to sport, going shopping or on holiday.

Having a plan makes it so much easier to achieve what you want to do. As the saying goes, if you fail to plan, you plan to fail!

patience & time

When you start gardening, you know things do not grow overnight. You need patience.

For many of our clients, making dietary changes will not cause significant changes in 1 or 2 weeks. Rather, a number of changes adding up over a long period will contribute to what their goals are: increased energy levels, better sleep, increased muscle mass or strength, reducing falls risk, reduced fat stores, increased fitness levels, feeling happier in themselves or better self–esteem.

learn from the situation. You may try several strategies to overcome the one problem, like planting multiple plants, companion planting and using physical barriers.

When it comes to diet changes, it is exactly the same – there may be certain situations where you fall back to old unhelpful habits. However, when you reflect on the situation, you may realise that several things impacted your choices. As a result, you can create some strategies to choose better options in the future. This may be having a cup of tea, a piece of fruit or changing your environment or activity when you have had a stressful day and turn to food. It may be avoiding buying ‘sometimes foods’ when it is not a party, telling

or ‘sometimes’ foods and allow those ‘sometimes’ foods at certain times and places in your lifestyle. By doing this, overall, you will find you will be eating healthier rather than falling into the overindulging, guilt, then restricting diet cycle.

banking on it

Just like a tiny seed has the potential to grow (like money in the bank) into a plant with an abundance of qualities – providing oxygen, shelter and food – I hope my small act of giving seeds can help to make a big difference to our community’s health and wellbeing over time.

A little packet of seeds makes a great gift for anyone, it is cheap, easy, and a great activity to get the kids involved in. But one packet of seeds needs some friends and live in a seed bank. So, I suggest you start your own shoebox–sized seed bank today.

If you need help finding local seeds, there are a few options.

ƒ Visit your local Community Garden. They would be more than happy to let you harvest a few seeds from their garden to get you started

friends and relatives to avoid buying them or taking a fruit plater or salad to your social outings.

ƒ Permaculture Central Coast has a fantastic seed bank from local seed savers. They meet monthly at various community gardens around the Central Coast

Any green thumb will know that setbacks happen, so you have to have a little perspective. Such as, when a plant dies, you do not get too upset and give up – you use this opportunity to reflect and

It may be a surprise that most plants we call weeds are not bad for our garden. On the contrary, they can actually be quite helpful, from bringing nutrients up to the topsoil, to attracting pollinators, being edible and having medicinal uses.

Just like when discussing foods, it is beneficial not to label certain foods as good or bad. Instead, we say ‘everyday’

Vasectomies are a permanent and very effective way to stop unwanted pregnancies. They are performed under local anaesthetic and have a quick recovery time.

ƒ Produce swaps are held monthly at Long Jetty/Bateau Bay, Matcham Holgate, and Woy Woy. You can swap or just pick something up, start your garden, and then give back at another time. There is always a surplus to take!

With the start of one small change, you have the potential to make a big difference in you, your family, and your community’s diet, health and wellbeing. So, get seed saving and planting today!

Do you want more children?

Or no way, nuh-uh, not again!

Have you thought of your options?

Have

considered a vasectomy?

For more information regarding the procedure, fees or any other issues of concern please visit our website or contact our friendly staff.

Phone:

Carin Clegg is an Accredited Practising Dietitian, (BSc Nutrition, Hons) and a Personal Trainer (Cert III, IV in Fitness) who is the Director of Bright Diets. Carin loves helping people be clever about their eating so they can feel happy, healthy and vibrant, living life to the fullest. Carin specialises in paediatric nutrition, food allergies and intolerances and intellectual disability (ASD, ADHD). You can contact Carin on Ph: 0407 492 278, via her website: www.brightdiets.com.au or on the Bright Diets Facebook page.

Most of us now rely on people we do not know to grow our food at a place not close to where we live.

avoid good & bad labels

Is too much screen time ruining your child’s eyesight?

BY DR NICHOLAS ALTUNEG

You go in to say goodnight to your child only to find out he is playing “Minecraft” in bed. Or your daughter is busy on Snapchat when she is supposed to be studying. With many of us addicted to our devices it’s no surprise that our children are too. But what impact is this having on their developing eyes, and even more importantly, their long term vision?

Australians spend 5.5 hours on digital devices everyday (this equates to 17 years over our lifetime). It is a scary thought when it’s calculated all together isn’t it? And that’s not even including screen time at work, school or watching television at home.

Spending too many hours staring at a screen can cause eye strain. The blue light emitted means you tend to blink less. Plus, the movement of the screen makes your eyes work harder to focus. We do not always position the screen at the right distance or angle, which can cause added strain. All these issues add up and can lead to lasting effects on your vision, especially in children.

Some common complaints when using screens for long periods include dry eyes, blurry vision, and headaches to name a few.

Dry eye is often reported by children and adults due to the constant use of a device. Dry eye is an annoying condition, and it is uncomfortable. It causes distraction, difficulty with concentration and it limits the amount of time that you can focus on the screen for.

This is often caused by brightness.

The brightness of the screen can make you squint. Squinting helps eyesight by improving depth of focus, thereby compensating for blurry vision.

Squinting also reduces the level of light entering the eyes, which may provide comfort in light sensitive individuals. However, squinting has also been shown to reduce blink rates, causing dry eyes.

Our blink rate reduces by 2–4 times when focussing on screens. Blinking rewets the eyes, so when you blink less, the tear film is not replenished as often and can evaporate more quickly. When the tear film is reduced, the natural reaction is to rub the eyes which can increase redness and irritation around them.

But the most common problem when it comes to sustained screen use is blurry and/or double vision. Words could appear to move on the screen, the eyes could tire quickly, or you may experience headaches after a short period of use. Again, this usually results

in difficulty concentrating and as well as discomfort, frustration and poorer quality work output.

Prolonged screen use has also been shown to reduce your child’s ability to learn. Optimal vision and visual information processing skills ensures that children have the best opportunity to learn.

I often get asked, “Can our eyes get worse by using digital devices?”

The simple answer is yes.

The longer the blur is observed the more likely that long term changes in the eye can occur.

Children can develop myopia, astigmatism and anisometropia which can permanently affect their vision. When these conditions develop, they often result in glasses or contact lenses needing to be worn moving forward.

Rates of Myopia (near–sightedness) have increased at epidemic rates around

Australians spend 5.5 hours on digital devices everyday (this equates to 17 years over our lifetime).

the world. The rates have doubled in Australia since the 1970’s to 36% currently. The rates are forecast to increase to 55% by 2050. Uncontrolled Myopia from younger ages usually result in much higher degrees of Myopia long term as well a higher rate of vision loss from complications.

The earlier treatment is started, the better the long term result. Vision is a learned skill and by teaching our children how to control their eyes better, we can often prevent or slow the progress of these conditions. With early intervention it may be possible to provide and maintain normal vision in later years.

Exposure to natural daylight by playing outdoors improves eye development. Staying indoors due to excessive screen time can encourage the development of Myopia. Researchers have recommended one to three extra hours per day spent playing outside to reduce this risk.

It is also important to limit screen time before bed. Research has shown that blue light coming from screens can alter the body’s circadian rhythms. This tricks the body into thinking it is still daytime, which can affect melatonin production, the hormone that regulates sleep.

Susceptible children often find it hard to get to sleep and/or have poorer quality sleep after prolonged screen time before bed. Having the right spectacle correction with the right lens coatings can eliminate blue light before it enters your eye, restoring Melatonin levels and preserving your sleep cycle.

There are a few simple steps that

anyone can take to minimise the impact of excessive screen time.

It is recommended that children take a 15–minute break after an hour on the screen and change their focus to a distant target for 20 seconds every 20 minutes to reduce visual stress.

Children should ensure that they are working in good room lighting.

An appropriate working distance of 50–70cm should be maintained.

Every effort should be made to minimise reflections off the screen. This can be accomplished with an appropriately positioned screen, screen overlays or specific coatings on prescription glasses.

Using the correct posture while working on a screen reduces stress

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on the back, neck, and eyes. This involves sitting with a straight back and shoulders, with the upper legs perpendicular to the back and lower legs. Feet should be flat on the floor and arms bent at the elbows with the lower arms laying level at desk height. The screen should ideally be at or below eye level.

Any symptoms of blurry vision, headaches or red eyes could be a sign of too much screen time or something more serious. If you aren’t sure, then you should consult your optometrist.

Disclaimer: This article is intended to promote understanding of and knowledge about general eye health topics. It should not be used as a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health care professional prior to incorporating this as part of your health regimen.

Dr Nicholas Altuneg is an Optometrist who has been working on the Central Coast for almost 30 years. He is the co–founder at Eyes by Design, which is located in the Kincumber Centre at Kincumber. Call (02) 4369 8169 or visit www.eyesbydesign.com.au

I often get asked, “Can our eyes get worse by using digital devices?” The simple answer is yes.

Whatworks?

BY KYLIE SPICER

We all know that the quality of a child’s food affects their growth and development including how their body and brain work. But did you know that this is especially true for children diagnosed with Attention Deficit Hyperactivity Disorder (ADHD)? There is strong evidence to show that a varied diet focused on whole foods can have a significant effect on the severity of a child’s ADHD symptoms by improving their thinking, learning, mood and behaviour.

WHAT IS ADHD?

ADHD is one of the most common childhood disorders, affecting around 1 in 20 children. It is associated with inattention, impulsivity and overactivity which impairs a child’s ability to function and can lead to a detrimental effect on development. ADHD is more common in boys than girls, and 60% of children diagnosed will experience symptoms into adulthood. Children with ADHD experience many challenges related to their eating which may include eating a limited diet, unhealthy snacking, poor appetite, weight concerns (both over and underweight), constipation, nutritional deficiencies, poor concentration whilst eating,

constipation and more. Therefore, it is not surprising that getting some expert support from a Dietitian is an essential part of successful management for ADHD.

WHAT AFFECTS THE NUTRITION OF CHILDREN WITH ADHD?

Children with ADHD can either under eat or over eat which can result in becoming underweight or overweight when compared with their neurotypical counterparts. Being underweight can be caused by high energy and activity levels such as fidgeting and restlessness, rapid growth in childhood

adolescence leading

to higher energy requirements, as well as poor appetite related to their medication or constipation higher body fat stores in children with ADHD can be due to sporadic eating patterns and poor dietary choices, fussy eating, gastrointestinal upset being mistaken for hunger. In both situations vitamin or

mineral deficiencies can be present and iron deficiency can also contribute to a poor appetite and difficulty getting them to eat the foods you want them to eat.

Other challenges for children with ADHD meeting their nutritional requirements include medication side effects, difficulties with focus and attention at mealtimes and constipation.

MAXIMISING NUTRITION FOR CHILDREN WITH ADHD

1. Whole foods first

As a family, enjoy a whole foods diet that includes healthy fats, vegetables, fruit, whole grains, and protein foods. By eating less processed foods, the diet will naturally eliminate unnecessary food additives and preservatives that can contribute to ADHD symptoms. Evidence suggests that approximately 25% of children who follow an elimination diet under the guidance of a dietitian to lower the chemical load of their diet have at least some ADHD symptomatic improvement and about 10% experience complete remission of ADHD symptoms.

2. Make every mouthful count

As children with ADHD often have issues with appetite regulation, it is important to include high protein and high energy foods such as full–fat dairy products, nut pastes, eggs and lentils. A dietitian may recommend oral nutritional supplements for children who are significantly underweight.

3. Listen to internal cues

Teaching your child to understand their hunger cues can help to maximise how much they eat when they feel the hungriest. Using a hunger and fullness chart can help support your child to express how hungry or full they feel.

4. Offer more when they are most hungry

Most children taking ADHD medication have no appetite during the day while their medication is working. Offer more nutritious food when they feel the hungriest, this is often in the morning before their medication has started working or in the evening once it has worn off.

5. Reduce the stress at mealtimes

A parent’s concern over how much their child is eating can cause great

stress and generate a feeling of being disempowered for both the parent and the child. This can develop into a negative relationship with food and cause a caloric deficit due to food refusal or refusing to participate in mealtimes. Creating a positive mealtime environment with the family eating together and that allows a child to focus on hunger opportunities can increase the amount a child consumes and also provides important social interactions and demonstration of appropriate mealtime behaviour.

6. Mealtime routines

Children with ADHD feel safest and most focused when they have structure and know what is happening next. By creating a mealtime routine, you can help your child to feel calm and organised, therefore maximising their focus and satisfaction at mealtimes. Reducing distractions can also support positive mealtime routines by removing devices and unnecessary objects around the family dinner table.

7. Movement breaks in mealtimes

Often children with ADHD lose focus during mealtimes before they have consumed their meal. To help improve their attention, try adding a movement break at regular time points in line with how long your child can focus. The use of a timer can also help your child learn how long mealtimes are and work towards sitting at the table for longer periods of time.

HOW CAN A DIETITIAN HELP?

Dietitians can assist you and your child to meet their nutritional requirements while developing strategies for tackling fussy eating or helping them learn to eat a wider range of foods, constipation or gut health management, difficult mealtimes and reduced focus when eating. They can also provide guidance in determining if and what kind of food chemicals exacerbate symptoms or impact your child’s ADHD and thus their learning, growth and development.

Kylie is warm, non–judgemental and passionate Dietitian/Nutritionist working at Bright Diets. She loves helping everyone reach their full potential by understanding how food affects their body. She enjoys working with people of all ages in a supportive and empowering way to assist them to improve their health and well–being. You can contact Kylie on 0419612807 or www.brightdiets.com.au or connect on the Bright Diets Facebook page.

Evidence suggests that approximately 25% of children who follow an elimination diet under the guidance of a dietitian to lower the chemical load of their diet have at least some ADHD symptomatic improvement and about 10% experience complete remission of ADHD symptoms.