Welcome
And just like that, 2025 is done and dusted!
I know I’m among many, both young and old, when I say this year has been a quick one – the fastest yet I feel. And for quite a few, it’s been a year they’d like to forget. There has definitely been a different energy about this year (if you believe in that sort of thing). I can’t exactly identify what it is, but it’s been a whirlwind in our household, that’s for sure!
While the kids eagerly await the start to their Advent calendars, I feel the loving pull into the Festive Season and all the magic that goes along with this time of year.
As we wrap up 2025 here at On the Coast HQ, we’d like to wish you all a very Merry Christmas and a joyous New Year! May you welcome in 2026 with laughter, joy, and lots of love from those you hold dear.
Enjoy the Summer! Love and light always Coasties =)
Tanzie & Luke
Art Director/Editor
Tanzie Carpenter tanzie@onthecoastpublications.com.au
Production Luke Carpenter luke@onthecoastpublications.com.au
Publisher
Tanzie Carpenter / 0414 611 851 Luke Carpenter / 0405 449 339
trading as On the Coast Publications ABN 52 212 212 482 PO Box 3251, Bateau Bay NSW 2261
For advertising enquiries advertising@onthecoastpublications.com.au
For article contribution enquiries tanzie@onthecoastpublications.com.au Imagery freepik.com
Cover image
Crystal Gail Photography crystalgailphotography.com.au Facebook – crystalgailphotographer Instagram – @crystalgail_photography
Contributors
Simon Tarrant, Sam Woods, Jordi Woods, Dorian Mode, Lydia Thorpe, Sam Saava, Carin Clegg, Blake Gray, Alita Blanchard, Sheree Orbell and Mia Eddy onthecoastpublications.com.au
4 St Philip’s Christian College Gosford – Kindergarten 2026: Limited places, Endless possibilities
6 Supp orting women’s health on the Central Coast: Dr. Raouf Farag’s ongoing commitment
8
Strategies to build wealth when priced out of the property market
11 Creating a capsule wardrobe
12 The Layover
14 Struggling to hear? Your glasses might be the solution
16 Toxins in food –how the body reacts
18 First Home Buyers (FHBs) –here’s your blueprint
20 When your child feels stuck – understanding big feelings and defended behaviours
22 Back–to–school: navigating the season as separated partners
responsibility will be
@onthecoastfamilies proudly supported by
Read our previous articles at onthecoastfamilies.com.au
At St Philip’s Christian College, Gosford, we’re committed to delivering exceptional, whole–of–life education. From Early Learning through to Year 12, all on one campus, we combine convenience with quality education.
We believe in best practice, leading education that embraces each child as an individual and equips them to serve in their communities and the world beyond.
A NURTURING START TO LIFELONG LEARNING
At St Philip’s Gosford, we believe in growing hearts and minds. Our Kindergarten program offers a safe, inspiring, and Christ–centred environment where your child can thrive academically, socially, and spiritually.
What we offer:
Engaging, play–based learning.
Strong foundations in literacy and numeracy.
Caring, qualified educators.
Beautiful campus and facilities.
Faith–based values and community.
LIMITED PLACES AVAILABLE FOR 2026
Secure your child’s place today and be part of a school that partners with families to shape confident, compassionate learners.
WHY CHOOSE ST PHILIP’S JUNIOR SCHOOL (K–4)
Junior School K–4 provides a happy, secure and caring learning environment for all students.
Provisions are made for the individual needs of students including a wide variety of grouping strategies
We believe in best practice, leading education that embraces each child as an individual and equips them to serve in their communities and the world beyond
and individual programs. The individual needs of gifted and talented students are provided for through enrichment and extension within the classroom.
At St Philip’s Christian College, Gosford we understand that our physical environment has an impact on our capacity to learn. Our Junior
At St Philip’s Christian College, Gosford we understand that our physical environment has an impact on our capacity to learn
School classrooms have been designed with flexibility in mind and feature large, open learning spaces with ready access to technology. Our outdoor learning spaces allow the students plenty of space to run, play, explore and invent. We have a beautifully appointed Information Resource Centre and a multi–purpose hall, complete with a greenroom where students can explore and showcase their creativity.
Junior School offers an inspiring academic culture, where diversity and creativity is valued and nurtured in a Christian environment. There is a strong emphasis on catering to each and every child, and we provide a range of specialist teachers and co–curricular activities which allow each child to find passion and purpose for the whole of their lives.
Book a campus tour or secure your child’s Kindergarten place for 2026 via the QR code. https://www.spcc.nsw.edu.au/schools/colleges/gosford/junior-school
St Philip’s Christian College Gosford | 20 Narara Creek Rd Narara NSW 2250 Phone 4331 4400 | spcc.nsw.edu.au/gosford St Philip’s Christian College Gosford
Gosford
Supporting women’s health on the Central Coast:
Dr. Raouf Farag’s ongoing commitment
For more than 20 years, women across the Central Coast have turned to Dr. Raouf Farag for expert care in gynaecology, fertility, pregnancy, and pelvic health. His dedication has remained constant, even as the healthcare landscape shifts. From keeping private healthcare affordable to giving his time in the public system, Dr. Farag’s focus has always been on one thing: ensuring women receive the care they need.
MAKING HEALTHCARE ACCESSIBLE
The cost of care can be a barrier for many women, but Dr. Farag is determined to make his services as accessible as possible. By working closely with Medicare and private health funds, many treatments are covered, including bulk–billed urodynamic studies for bladder issues – helping to keep out–of–pocket costs low.
“No woman should have to put off getting the help she needs because of cost,” Dr. Farag says. “We make sure that Medicare covers as much as possible, and that our private patients get the best value. Every woman deserves expert medical care – without financial stress.”
SUPPORTING THE PUBLIC HEALTH SYSTEM
In addition to his private practice, Dr. Farag volunteers at Gosford Public Hospital, helping to reduce wait times and provide specialist care for women who rely on the public system.
“The Central Coast has been my home for decades, and I want to do my part in making sure women here get the care they deserve,” he says. “Some women will always rely on the public system, and I want them to have the same level of expertise and attention as private patients.”
With the closure of Gosford Private Hospital’s maternity unit in March 2025, many families were left uncertain
Every woman deserves expert medical care –without financial stress
about their options for private obstetric care. But for Dr. Farag’s patients, nothing changes. He has delivered private patients at Gosford Public Hospital for over 20 years and continues to do so, ensuring that expectant mothers still have access to personalised, high–quality care.
EXPANDING SERVICES LOCALLY
This year, Dr. Farag also began consulting at the newly opened Gosford Specialist Day Hospital – a modern facility designed to provide high–quality
treatment with shorter wait times. For women needing specialist care, it means easier access to timely procedures in a state–of–the–art environment.
The addition of the Gosford Specialist Day Hospital marks an important step forward for local healthcare, offering more options for gynaecological services without long delays.
SHARING KNOWLEDGE AND ADVANCING CARE
Education plays a key role in advancing women’s health, and Dr. Farag is actively involved in sharing his expertise with other medical professionals.
Recently, he was a keynote speaker at a Laverty Pathology event, where he discussed endometriosis, menopause, and genomic diagnostics. He also
presented at the Hunter IVF GP Educational Dinner, focusing on fertility and PCOS management.
“Women’s health is constantly evolving, and staying informed is essential,” he says. “By sharing the latest research and advancements with other healthcare professionals, I can help ensure women receive faster diagnoses, better treatment options, and the highest standard of care –both in my practice and across the wider community.”
CARE FOR EVERY STAGE OF LIFE
From adolescence through to menopause and beyond, Dr. Farag provides care tailored to women at every stage of life.
His areas of expertise include: Gynaecology – Managing conditions
Every woman deserves to feel heard, supported, and confident in her healthcare choices
such as endometriosis, PCOS, fibroids, and irregular periods.
Urogynaecology – Treating bladder issues, prolapse, and incontinence.
Pelvic Floor Health – Offering innovative options including PRP Therapy and the Wave Chair.
Fertility and IVF – Supporting individuals and couples with the latest reproductive technologies.
A STEADFAST PRESENCE IN CHANGING TIMES
As healthcare services across the Central Coast continue to evolve, Dr. Farag’s commitment remains the same: to provide compassionate, evidence–based, and accessible care.
“Every woman deserves to feel heard, supported, and confident in her healthcare choices,” he says. “That’s what drives me every day.”
To learn more or book an appointment with Dr. Raouf Farag at Coastal Women’s Health, call (02) 4324 1992 or visit coastalwomenshealth.com.au
STRATEGIES TO BUILD WEALTH when priced out of the property market
BY SIMON TARRANT – PRIVATE CLIENT ADVISER AT MORGANS FINANCIAL LIMITED
For generations, property ownership has been seen as the cornerstone of wealth creation. But with rising prices and tighter lending conditions, many Australians feel locked out of the housing market. The good news? Property isn’t the only path to financial security. There are practical, proven strategies to grow wealth without owning real estate.
Start with a solid financial base
Before investing, ensure your financial foundation is strong:
Clear high interest debt: Paying down credit cards and personal loans frees up cash flow and reduces risk.
Build an emergency fund: Aim for three to six months of living expenses in a high–interest savings account for peace of mind.
Harness the power of investing
The share market offers accessible investment opportunities that allow you to start small and continue to add to your investment through a process known as dollar cost averaging. Some share market investing options include:
Exchange–Traded Funds (ETFs): ETFs provide instant diversification across sectors and markets, often
Building wealth isn’t just about growth, it’s about creating reliable income
with low fees.
Managed Funds: Professionally managed portfolios can suit
investors who prefer a hands off approach.
Direct Shares: Investing in quality companies with strong fundamentals and dividend histories can deliver both income and capital growth.
Explore alternative assets
Beyond shares, other investments options include:
Fixed Income Investments: Bonds and term deposits provide stability and predictable returns.
REITs (Real Estate Investment
Trusts): If you want exposure to property without buying a home, REITs allow you to invest in commercial real estate through the share market.
Focus on income streams
Building wealth isn’t just about growth, it’s about creating reliable income. Dividend paying shares can help you generate cash flow while your capital continues to grow.
Mindset matters
Wealth creation is a long–term game.
Avoid comparing your journey to others and focus on consistent, disciplined investing. Education is key to understand your options and seeking professional advice can assist you to tailor strategies to your personal goals and navigate the numerous investment options available.
Being locked out of the property market doesn’t mean being locked out of wealth creation. By leveraging accessible investment options and maintaining a disciplined approach, you can build financial security and achieve your lifestyle aspirations without a mortgage.
If you would like to discuss your family’s financial strategy, please contact Simon at simon.tarrant@morgans.com.au or via (02) 4325 0884
Morgans Financial Limited 4/168 Central Coast Hwy, Erina NSW 2250 morgans.com.au/erina
Simon Tarrant (AR: 001270872) is a Private Client Adviser at Morgans Financial Limited (AFSL 235410 /ABN 49 010 669 726). Simon is passionate about creating quality financial strategies that are tailored and customised to a clients’ lifestyle, financial goals and risk profile.
Disclaimer: While every care has been taken, Morgans Financial Limited makes no representations as to the accuracy or completeness of the contents. The information is of a general nature only and has been prepared without consideration of your individual objectives, financial situation or needs. Before making any decisions, you should consider the appropriateness for your personal investment objectives, financial situation or individual needs. We recommend you see a financial adviser, registered tax agent or legal adviser before making any decisions based on this information.
CREATING A
capsule wardrobe
BY SAM & JORDI WOODS
Do you want a wardrobe that works for you no matter the occasion? A wardrobe that can take you from doing the school run, to lunch with the girls, from dinner with your partner to a last minute vaycay? …insert the capsule wardrobe!
Many people think a capsule wardrobe means only 10 items, this doesn’t have to be the case if you don’t want it to be! If you only want 10 items, then good for you, but personally, we know we would get bored, as do many of our clients, with restricted options. We believe the secret to creating a successful and satisfying capsule wardrobe isn’t about the number of items but rather about how every item can work together and elevate your outfits.
So where do you start?
Select a colour scheme, this will ensure your outfits all mix and match. Selecting a colour scheme will depend on your colour palette. Someone who is a low contrast colour palette will need a colour scheme that tones together, whereas, a high contrast colour palette will need vibrant injections of colour to create contrast.
Start with your basic items such as denim shorts, linen pants, tailored blazer, good tee or tank. The basic items you will build upon will depend on your lifestyle and personal style. Pinterest is a great place to look for ideas for “basic wardrobe items” however, they are not always correct for the individual, so its important to engage a personal stylist to ensure you don’t waste money on unnecessary items or pieces that aren’t perfect for you. Not everyone needs a Black Blazer, some people are much better opting for a Navy or Chocolate Brown!
Inject some fashion items using textures, slogan tees, sequins, statement pieces that will make your outfits pop and give individuality to your look. Some of our favourites are a sequin or fringing skirt, new season vest and a lace cami. Remember these items, once again, need to depict your “style words” to ensure you feel confident and they match your personality. There is no point purchasing items if they don’t really work for you.
Add in your favourite accessories, as they are what can really make your outfit pop and ensure you look different every time. Try a statement bag, colourful earrings, bangles, head scarf, neck tie, chain necklaces, studded sandal, wedge heel. Opt for a casual and a dressy version of each accessory as this will take you from day to dark.
Now it’s time to bring it all together and create “Flat Lays”.
A “Flat Lay” is when you lay all the items of your outfit on the floor and take a photo. This is a great way to create looks when you are in a creative mindset and refer back to them when you need. It will also show you if an item doesn’t really suit your capsule wardrobe, as you won’t use it in as many flat lays. If you don’t use it a lot or don’t absolutely love it, maybe remove it to ensure your wardrobe really works together and each piece is being optimised.
Remember a capsule wardrobe isn’t about how many items you have but rather about how many outfits you can create from the pieces you include!
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
Sample style board
The Layover
Flying Singapore Airlines
Singapore Airlines is like an aviation Brigadoon – a place where flight crew smile so genuinely right through to landing that you wonder if you’ve nodded off in cattle class and woken in business, cocooned in a pod, clutching a lobster and smelling of expensive cologne. Unlike other carriers, the crew doesn’t guard their galley like territorial cats, tutting when you dare to stretch your legs. They have the patience of Job. No wonder they consistently win best airline. Free booze all flight, too.
The
challenge of flying with kids
But smiling attendants aside, long–haul flights with children are brutal. One boy on our flight was hysterical, his periodic screams piercing the cabin darkness as passengers lifted their eye masks in weary curiosity. Another tot whimpered through turbulence. Kids get stressed flying. We once gave our children Phenergan on a direct flight to London, hoping for peace. Instead, they bounced around the cabin like chimps on icing sugar.
D’Resort Downtown East: paradise for kids, purgatory for parents So how do you make a layover
exciting for kids? Make it a reward in itself. Enter D’Resort Downtown East – a short, sweaty taxi ride from the airport, it’s a resort built inside a giant waterslide park. Here kids burn jetlag like aviation fuel. But that’s where the fun ends for adults. Disappointingly, there’s no adult pool, no bar, nowhere pleasant to escape the oppressive heat except being funnelled through shopping–mall–sized waterslides like a peanut through a colon. Your only drinks come from vending machines, and they’re non–alcoholic. However, we enjoyed the tropical mangrove walks behind the resort, but it was like hiking through a Turkish bath. Even
So how do you make a layover exciting for kids? Make it a reward in itself. Enter D’Resort Downtown East – a short, sweaty taxi ride from the airport, it’s a resort
built inside a giant waterslide park
WORDS BY DORIAN MODE PHOTOGRAPHY BY LYDIA THORPE
Singapore flower Mangrove walk
Crowne Plaza Changi Airport
locals avoid midday heat, we learned. We were also warned off swimming at the beach (groan). Still, D’Resort is a no–brainer for kids. They love it.
The Crowne Plaza: A Layover Luxury
On our return layover, we opted for luxury. Desperate for decent coffee after our long flight from Rome –spoiled by Italy – we stumbled upon the Crowne Plaza at the airport. After excellent espressos, we booked a room. By dumb luck, we’d discovered that Crowne Plaza Changi Airport was named World’s Best Airport Hotel and Best Airport Hotel in Asia for the tenth consecutive year at Skytrax’s 2025 World Airport Awards – the Oscars of the airport industry. We’d chosen well.
Here was something for everyone: a Singapore Sling at the bar, a massive pool for kids and adults alike, expansive rainforest gardens, and an executive lounge with complimentary happy hour cocktails and snacks. In the pressing tropical heat, we beeline for the pool – the size of three tennis courts. Despite signs demanding swimmers shower first, from our lounge chair we watch a family of Aussies in floppy hats wade in fully clothed, as if stepping into a flooded shopping centre basement. Singapore is hot.
Later we retreat to the club lounge for free happy hour cocktails and excellent food—more than enough for a light supper, saving us money and the hassle of venturing out. They even
WRITER’S TIP
Crowne Plaza Changi Airport was named World’s Best Airport Hotel and Best Airport Hotel in Asia for the tenth consecutive year at Skytrax’s 2025 World Airport Awards – the Oscars of the airport industry
serve killer laksa. For layovers, this self–contained approach is perfect. You don’t want to hunt for restaurants when you’ve got an early flight.
Jewel: Singapore’s Airport Spectacular But what’s there to do at the airport itself? Singapore likes to dazzle. Post–swim, we visit Jewel – a nature–themed shopping complex linked to the passenger terminals. Its centrepiece is the world’s tallest indoor waterfall, the Rain Vortex, surrounded by terraced forest. We approached feeling ho–hum, but found ourselves standing open–mouthed in the mist, necks craned in wonder. It’s one of the most remarkable things I’ve seen in a retail setting outside a genuine 50% off sale.
After a final visit to the club lounge, we head to our room to set the alarm, knowing the departure terminal is only a groggy dozen steps away.
Singapore’s humidity can humble even the bravest traveller. Plan your day in reverse – swim first, explore later. And if you’re tempted to walk anywhere at midday, don’t. Even the locals won’t.
FACT BOX 1
GETTING THERE AND STAYING
Flying: Singapore Airlines flies daily from Sydney, Melbourne, Brisbane and Perth to Singapore, with smooth connections to Europe and Asia.
See www.singaporeair.com
Layover Option 1 – Family Fun: D’Resort Downtown East offers family rooms and direct access to Wild Wild Wet waterpark –about 15 minutes from Changi Airport by taxi.
Layover Option 2 – Airport Luxury: Crowne Plaza Changi Airport is connected to Terminal 3 via covered walkway. Pool, club lounge and award-winning comfort make it ideal for short stays.
WHAT TO DO ON A SINGAPORE STOPOVER
Jewel Changi Airport: Don’t miss the 40–metre Rain Vortex, the world’s tallest indoor waterfall, surrounded by lush forest canopy walks. Shops, cafés and late–night dining make it worth a few hours.
Downtown East: Families can explore Pasir Ris Park’s mangrove boardwalk or hire bikes along the beach side trail.
Getting Around: Metered taxis are plentiful and affordable. From Changi, downtown is about 25 minutes and SGD 20–25.
The Jewel The Jewel D’Resort and Wild Wild Wet Rides
FACT BOX 2
Struggling to hear? Your glasses might be the solution
BY SAM SAVVA, PRACTICE MANAGER AND FRAME STYLIST AT ADRENALINE OPTOMETRY
Introducing Nuance Audio Glasses: See Clearly. Hear Brilliantly. Live Fully.
Imagine slipping on a pair of glasses that not only help you see clearly but also let you hear the world in high definition. No wires, no bulky hearing aids, just a sleek, modern frame that looks like regular eyewear. Nuance Audio Glasses, the world’s first invisible hearing solution for mild–to–moderate hearing loss.
Now available right here on the Central Coast, these cutting–edge glasses combine vision correction and discreet hearing enhancement into one stylish package, empowering you to see and hear life in full clarity.
Hearing loss is more common than most people realise and it affects everyone as they age. It almost doubles with each passing decade. Yet fewer than 20% of adults who need hearing support actually use hearing aids.
Why? For many, the idea of wearing a hearing aid still carries a certain stigma. People don’t want to feel older or stand out. That’s where Nuance Audio Glasses come in, designed to look like premium eyewear while subtly improving your hearing in everyday life.
They’re comfortable, clever, and completely discreet. From the outside, no one would ever guess they contain advanced hearing technology.
Nuance Audio Glasses feature beam forming microphones and open–ear speakers that deliver crisp, natural sound without blocking your ears. You’ll hear conversations, music, and ambient sounds more clearly – while still being aware of your surroundings.
With a simple double–tap on the right temple, you can switch between two intelligent hearing modes:
Frontal mode: Focuses on speech and conversation in front of you – ideal
for noisy cafés, meetings, or family dinners.
All–mode: Amplifies everything around you, letting you enjoy the full soundscape of the world.
It’s an effortless, natural experience. No more struggling to hear in busy places, or asking people to repeat themselves, just clear, comfortable hearing that adapts to your life.
Sound travels through the outer ear to the eardrum, which vibrates and moves three tiny bones, the ossicles that amplify the sound and send it to the cochlea in the inner ear. The cochlea converts these vibrations into electrical signals that the brain recognises as sound. When this system weakens with age or noise exposure, speech can become distorted. Nuance Audio Glasses enhance and clarify sound naturally, supporting your hearing without overwhelming it.
How it works? Pairing your Nuance Audio Glasses is a breeze. Simply create an account on the Nuance Audio App, press and hold the multifunction button until the blue light blinks, and you’re connected.
The app acts as your personal hearing dashboard, allowing you to:
Hearing loss is more common than most people realise and it affects everyone as they age. It almost doubles with each passing decade. Yet fewer than 20% of adults who need hearing support actually use hearing aids
Adjust volume and sound modes.
Switch between listening environments.
Personalise your settings to suit your lifestyle.
It’s compatible with both iOS and Android, and for added convenience, an optional remote control lets you adjust volume or change modes with a single click.
Charging is just as seamless – place your glasses on their wireless charging pad, and they’ll be ready for another
full day of use. The slim, travel–friendly design of the pad means you can charge your glasses anywhere – at home, in your office, or even while you travel.
Technology aside, Nuance Audio Glasses look and feel fantastic. Created with sophisticated, gender–neutral styling, they reflect the latest in
eyewear design – refined, elegant, and versatile.
The frames feature overextended stainless–steel hinges for durability and a flexible fit across different face shapes. They weigh and feel just like high–end optical glasses, ensuring all–day comfort without pressure or bulk. Suitable for single vision and progressive lenses with an option of plano (zero prescription) with Transitions® GenS lenses, which automatically adjust to changing light conditions.
In short – these glasses look good, feel great, and work beautifully.
Designed for people who live life to the fullest, active, social, and always on the go these glasses keep you connected wherever the day takes you. Whether you’re catching up with friends at Terrigal Beach House, powering through a busy workday, or sharing laughs over dinner in town, Nuance Audio Glasses help you tune into every moment
clearly, comfortably, and with confidence.
Everyone deserves to enjoy the richness of sound – not just to hear, but to listen and engage fully with the world around them. Nuance Audio Glasses make that possible by blending hearing enhancement into eyewear that people actually want to wear.
It’s hearing technology that fits your lifestyle, not the other way around.
You can experience Nuance Audio Glasses by Luxottica at Adrenaline Optometry, located at 1/15 Church Street, Terrigal –call us on 02 4339 0900 or visit adrenalineoptometry.com.au
We’ll help you explore frame styles, fit your prescription lenses, and guide you through the simple app setup so you can experience every feature with confidence.
Sam Savaa, Practice Manager at Adrenaline Optometry, is dedicated to helping clients find eyewear that not only looks great but also fits perfectly. A fan of daily contact lenses himself on weekends, Sam knows firsthand how convenient and comfortable they can be for an active lifestyle. Reference: Luxottica Group (2025). Nuance Audio Glasses – Official Product Information. Internal and public Luxottica resources.
TOXINS IN FOOD – how the body reacts
BY CARIN CLEGG, PAEDIATRIC DIETITIAN
Food contains many different chemicals including macro nutrients like carbs, protein and fats, and micro nutrients like vitamins and minerals. Food also contains fibre, antioxidants, phytonutrients that contribute to their colour as well as assisting the body to fight diseases while others contain components like additives and caffeine.
The chemicals in food are no different to medications in the way our body manages them. With any chemical ingested, there is that sweet spot where it causes no harm and perhaps does its job adequately. If you have too much of a medication, chemical or nutrient, this can lead to unwanted symptoms or side effects and possible disease. With food chemicals, reactions can be delayed up to 2–3 days after consumption, and symptoms can last up to 2–3 weeks. Too little of an essential nutrient and there can be signs of deficiency, too little of a medication and it is not effective.
There are thousands of chemicals in foods that have not yet been researched. As Dietitians, for this reason, we say everything in moderation and recommend eating mostly fresh whole foods.
We all know babies are sensitive and would not feed a baby spices or acidic foods first up. As children grow, they become less sensitive and things in food become less of a concern. However, our food has changed a lot in the last 50–100 years. We are consuming more processed foods and foods with more concentrated flavours. For example, canned tomatoes never used to have tomato puree added, soy sauce used to be used sparingly as a flavour enhancer. These days, recipes often include stock, gravy, and can tomatoes, instead of just adding fresh herbs, vegetables, and a little salt.
When foods are processed they lose taste and can change colour/texture. Preservatives are required to increase the shelf life of foods, so manufacturers use lots of different chemicals to achieve this.
COLOURS
Artificial and some natural. There is good research that shows these numbers: E102, 104, 110, 12–4, 127, 129, 132, 133, 142, 143, 151, 155, 160b (annatto) cause all types of symptoms in sensitive individuals especially children.
FLAVOUR ENHANCERS
Salt is the original flavour enhancer but we know that glutamates (like MSG – sodium mono–glutamate) naturally occur in many foods like citrus,
With food chemicals, reactions can be delayed up to 2–3 days after consumption, and symptoms can last up to 2–3 weeks
tomatoes, spinach, mushrooms, and Asian sauces. If people are sensitive, they can react to the following: E620–625, 627, 631, 635, Hydrolysed Vegetable Protein (HVP).
PRESERVATIVES
Preservatives have been used in food for centuries. Salt, sugar, spices are all types of preservatives which sensitive individuals can react to:
Sorbates: E200–203 found in margarine, soft cheeses, yoghurts, and drinks.
Benzoates: E210–219, found in drinks and marinades.
Sulphites: E220–228, found in dried fruit, drinks, sausages, alcohol, vinegar, potato chips/wedges. Not enough evidence related to safe children’s consumption.
Nitrates: E249–252 found in deli meats, known to increase risk of cancer.
Propionates: E280–283, bakery
product preservative.
Synthetic antioxidants: E310–12, 319–321, found in oils.
In the past, aspirin was added to food as a preservative but was removed due to people having reactions. Aspirin is a salicylate, a natural food chemical present in all plants. It is the plants’ chemical defence, the bitter taste, to stop it from being eaten. Salicylates are in many foods such as herbs, spices, fruit concentrate, tomato sauces as well as non–steroidal anti–inflammatories.
You can learn more at Royal Prince Alfred Allergy Unit and the Food intolerance Network.
ARTIFICIAL SWEETENERS
Artificial sweeteners are advised not to be consumed in children under 2 years old or pregnant women due to limited research. They are not recommended for children as it impacts taste
preferences, increases sugar cravings and over eating, and this often leads to chronic disease like diabetes, heart disease, and eating disorders.
CAFFEINE
Caffeine (chocolate tea, coffee, cola, sports supplements, energy drinks) increases anxiety, sleep disturbance and can cause heart palpitations.
For under 18 years, no more than 3mg/kg is recommended or 120mg for a 40kg child. For a child 9–13 years, one cola drink would be 7–9% of their daily energy intake.
Tea contains less caffeine than coffee and also has L–theanine which assists calmness. But, tea also contains tannins which reduces iron absorption. This can lead to iron deficiency, a very common condition in children, which impacts concentration, sleep, appetite, fussy eating, and emotional regulation.
Carin Clegg is a Paediatric Dietitian and Fitness Professional at Bright Diets with an interest in sustainability. Carin wants everyone to be clever about their eating to feel happy, healthy and vibrant! Reach out at 0413 774 411, www.brightdiets.com.au or on the socials.
3
WAYS TO MAKE A CHANGE
Buy ‘nothing from a packet’ or have an ‘ingredients kitchen.’ Learn to cook from scratch, getting everyone to help with cooking and start a vegetable garden.
Sign petitions like these calling to ban junk food advertising to kids and improve baby foods: www.foodforhealthalliance.org.au/
Write to food companies, schools, sports organisations, kid’s party venues etc asking to change their ingredients and the foods available to healthy options.
Bright Diets
470 Pacific Highway, Wyoming NSW 2250
0413 774 411 brightdiets.com.au
BrightDiets
FIRST HOME BUYERS (FHBs) –here’s your blueprint
BY BLAKE GRAY, PRINCIPAL AT APEX ESTATE AGENTS
Whether you’re saving for your first property, actively looking to buy now, or perhaps you’re currently at some other stage of the buying process… this one is for you. This is not a comprehensive guide to buying your first property, though it will cover many of the essentials. FHBs, here’s your blueprint.
FINANCE PRE–APPROVAL STAGE
Contact your Bank/Broker to get Finance Pre–approval. Your Bank/ Lender will agree in principle to lend you a stated amount based on the information (financial and otherwise) that you have provided them to date.
SURVEYING THE MARKET
You’re researching the geographical location(s) in which you’d like to purchase and viewing properties in these locations. Establish a clear list of ‘non–negotiables’ for the type of property you’d like to purchase. Below is a general guide to get you started. Circle the ones that apply to your preferences.
Dwelling type – House | Unit | Townhouse | Villa | House and Land
Ownership type – Freehold | Torrens
| Strata | Community
Bedrooms – 1 | 2 | 3 | 4+
Bathrooms – 1 | 2 | 3+
Garage/car space – 1 | 2 | 3+
Property condition – New | Renovated | Original | Other:
Close to – Public transport | Work | Family | Lifestyle amenities | Schools
Other – There are other factors/ preferences/priorities to consider. We will cover how to assess and balance these in a future article.
ASSEMBLE YOUR ALLIED PROPERTY PROFESSIONALS (APPS)
As a FHB it is likely that your Unconditional Finance Approval will take longer to come through in comparison to buyers in other categories. Furthermore, it is unlikely that you’ll have an established team of Property Professionals on whom you
can rely should time be of the essence – as inevitably it will be. It is for this reason that I would recommend (at a minimum) you seek out reliable persons in the following disciplines ahead of commencing negotiations.
Solicitor/Conveyancer – They will review the Contract of Sale and provide professional legal support throughout the process.
Strata Inspector (if not purchasing a Freehold property) – for review of the Strata information such as defects, compliance, scheduled works and associated costs and other regulations. Often your Solicitor/ Conveyancer will be able to assist here, or connect you with a Strata Inspector.
Building and Pest Inspector –For a professional assessment of the physical condition of the property you’re interested in.
Once you’ve found a suitable property that you wish to secure, you’ll need to formalise your interest by way of making an offer (in writing) as soon as practicable. The Agent will require evidence of your offer for their records. Furthermore, placing a complete offer in writing protects your interests. The below template will be useful in formulating your offer(s).
Full Legal Name(s) of Purchaser(s)
Offer amount – $xxx,xxx
Cooling Off Period – 5 Days / 10 Days
Settlement Period – Per Contract (most Contracts are 42 days) / xx Days
Deposit Amount – 5% / 10%
Special Conditions – (should your Solicitor/Conveyancer or Broker advise on their inclusion here)
Once you’ve successfully negotiated your purchase your offer will be formally accepted in writing by the Agent. The next step is to exchange the contracts (unless you purchase at auction). In order to exchange the contracts you will need to sign the relevant documents (including the contract) and submit payment of your 0.25% deposit. Once the contracts are exchanged (conditionally exchanged) the Cooling Off Period will commence (from the next business day). There are two types of exchanges: 1) Agent exchange; 2) Solicitor/Conveyancer exchange.
Note: The Cooling Off Period is calculated in business days, whereas the settlement is calculated in calendar days. Both of these commence from the date of exchange of the contracts.
has begun, it is time to complete all your remaining due diligence. Here are your primary objectives.
Booking and review of Building and Pest Report.
Review of contract by Solicitor/Conveyancer.
Booking and assessment of Strata Report (if applicable).
Completion of bank valuation (this will be arranged by your Bank/Broker).
Source Formal Rental Appraisal (if buying as an investment).
Obtain unconditional finance approval.
Ensure the balance of your 5% or 10% Deposit is readily accessible (your daily account limit may need to be increased prior to the end of the Cooling Off Period).
Note: The balance of your 5% or 10% deposit (less the initial 0.25% you’ve already paid) will be due by 5pm on the final day of the Cooling Off Period (should you still wish to proceed with your purchase after all due diligence is completed).
Note: Should you (for any reason) decide to rescind the contract and withdraw from your purchase, your 0.25% deposit will be awarded to the Vendor/Owner.
After the Cooling Off Period has concluded and you’ve paid the balance for your 5% or 10% deposit then the property is officially sold (unconditionally exchanged). Your Agent may ask if you’d like to place the ‘sold sticker’ on the signboard.
same condition as it was at the time the contracts were exchanged. The Final inspection is typically scheduled to take place 24–72 hours before Settlement.
Note: Any concerns from this Inspection must be immediately raised (in writing) with both your Agent and Solicitor/Conveyancer.
SETTLEMENT
After settlement has taken place your Agent will meet you at the property to complete handover of keys, remotes and alike. (Please note that your Agent cannot issue you with the keys until both Conveyancers/Solicitors have confirmed settlement in writing and issued an ‘Order on the Agent’ letter to your Agent.) Most settlements are scheduled to take place between 12pm and 3pm.
Note: delays of 30–90mins are not uncommon.
Every Sale is unique. Please understand that this is a general guide only. Rest assured that your Agent, Solicitor/ Conveyancer and Broker will keep you informed to the best of their ability at each interval of the above process.
Once the contracts have been exchanged and the Cooling Off Period
Prior to settlement your Agent will be in contact to organise a Final inspection/Pre–settlement inspection of the property. The purpose of this is to confirm that the property is in the
When your child feels “stuck” – understanding big feelings and defended behaviours
BY ALITA BLANCHARD, COUNSELLOR AND NERVOUS SYSTEM–INFORMED PARENT EDUCATOR
Some of us are raising children –especially sensitive, intense, or easily fearful ones – who get stuck in big feelings and defended behaviours.
These children can’t easily move through frustration into sadness, nor can they express disappointment safely. Instead, they stay hard, rigid, explosive – or perhaps numb and distant. Being “stuck” doesn’t mean they’re bad, naughty, or defiant. It means their emotional development has stalled, and their brain is protecting them from vulnerability. The work isn’t to fix these kids – it’s to create the conditions where softness, safety, and emotion can flow again.
SIGNS YOUR CHILD MIGHT BE “STUCK”
Even with connection, play, and patience, they stay aggressive, rigid, or shut down.
Their “mad” never moves to “sad.”
Tears don’t come – they can’t access sadness, embarrassment, guilt, or disappointment.
They are highly sensitive, easily alarmed, or emotionally reactive.
They show strong counterwill –pushing back against demands or saying “no” to everything.
You feel constantly braced – walking on eggshells around them.
This rigidity and pushback often signals an alarmed nervous system – an emotion that sits underneath anxiety.
YOU
ARE YOUR CHILD’S ANSWER “The best chance for change comes from inner change” — Dr Gordon Neufeld
Stuck kids don’t need more discipline, structure, or strategies. They need a more connected, empathic parent, not a harder one.
Mindset shifts to hold onto:
You are your child’s best bet. No program or expert replaces
your relationship.
Don’t fight their defences; work around them with warmth. This takes time – see it as an ongoing emotional project.
Focus less on fixing behaviour and more on melting the defences beneath it.
Meet your child where they are developmentally, not where you wish they were.
Children need to feel the full range of emotions – sadness, frustration, joy, and playfulness. Without access to their feelings, growth gets stuck.
CREATE EMOTIONAL SAFETY
Warmth, safety, and rest allow tears to return over time – and with tears comes growth. (This applies to you too. We all need to find our own softness, play, and permission to feel.)
Ways to soften the environment:
Lead with warm eyes and a warm voice – safety is signalled through tone and expression before words.
Slow down daily life – fewer activities, more rest.
Prioritise creativity and unstructured play – art, music, movement, nature.
Reduce sensory overload – notice how noise, clutter, and screens impact regulation.
Create predictable rhythms and rituals to lower alarm.
Be the “regulated enough” anchor in their storms – This is hard if regulation wasn’t modelled for you but it can be learnt with awareness, support and practice.
WHAT STUCK CHILDREN NEED MOST
These children need one loving parent who keeps showing up – despite how hard it can be. They need consistent love, nurturing, co–regulation, and play. At times, their intensity may trigger your own stuck parts – anxiety, rage, frustration, or overwhelm. You may want to shut them down or punish
them to regain control. But fear and punishment backfire. They increase alarm and deepen anxiety, shut down, or aggression. Stuck kids can’t be punished, feared, or shamed into better behaviour. They can only be loved and softened out of it. (You may also need to explore root causes such as neurodivergence, gut health or mineral imbalances.)
The best chance for change comes from inner change – Dr Gordon Neufeld
CONNECTION BEFORE CORRECTION
Nothing grows without attachment. When the relationship feels strong, the child’s brain can relax its defences and feel again.
How to engage attachment instincts:
Warm greetings and goodbyes –Mini connections throughout the day.
Surprise with warmth and playfulness: woo them into relationship.
Touch and proximity: stay close; they often need you near all day.
Be their compass point: dependence is not regression, it’s repair.
Solicit good intentions (“I know you want to be kind”): Don’t demand follow through yet – just keep believing in them.
When attachment strengthens, vulnerability safely returns.
HELPING THE TEARS RETURN
Growth happens when frustration meets futility and sadness can be felt. But stuck kids are defended against sadness. Their brain says, “Feelings are too dangerous.” Our role is to gently help the tears come back.
How:
Reflect what they feel, but soften slightly: “That didn’t go how you hoped,” instead of “You’re angry.”
Touch the feeling lightly – don’t demand expression.
Let futility sink in gently: “I know you really wanted that, and it’s not possible.”
When tears come, don’t stop them. This is healing.
“Crying is the release valve for futility. Tears are how we grow.” –Dr Gordon Neufeld
CHANGE THE ENVIRONMENT, NOT THE CHILD
Direct behavioural demands make things worse. Instead, change the structures around them to support safety and flow.
Reduce transitions and time pressure – slowing down is regulating.
Simplify tasks – offer help, step in together.
Provide sensory breaks, outdoor time, and rest.
Avoid reasoning or consequences in the heat of the moment.
Use gentle resets – movement, a snack, bubbles, a pet, laughter and fresh air.
The environment can either harden defences or soften them. Choose softness.
WHY CHILDREN GET STUCK
A stuck child may be struggling with:
High alarm and chronic fight–flight activation.
Exhaustion and ongoing stress at
home or school.
Gut–brain imbalances or nutrient deficiencies (zinc, magnesium, B vitamins).
Neuroimmune issues or inflammation.
A neurodivergent brain – more sensitive, easily overstimulated, needing longer recovery time.
These are not behavioural problems. They are body–based stress responses.
DO YOUR OWN EMOTIONAL WORK
Many of us are also stuck living in hypervigilance, control, or shut down. We weren’t shown how to feel safely. Until we re–parent ourselves, we’ll keep repeating what we learned.
Start with your own nervous system.
Daily self–regulation tools:
Orienting, look around, notice safety.
Physiological sigh, two short inhales, one slow exhale.
Self–soothing touch, hand on heart or face.
Gentle movement, sound or crying to release energy.
Talking, writing or journaling to process emotions.
Presence means feeling and feeling is the way through.
SIGNS OF BECOMING “UNSTUCK”
You’ll know softening is happening when:
Tears start to flow again.
Aggression lessens in frequency or intensity.
Your child seeks comfort
Alita Blanchard, The Aware Mama: Based on the NSW Central Coast, Alita is a mother of 4 boys, Counsellor, Nervous system informed Parent Educator and Emotional Release practitioner. You can access 1;1 Counselling, Parenting Support plus group programs and workshops. Visit: Instagram: @ alitablanchard_ | Email hello@theawaremama.com.au | Web www.theawaremama.com.au
after conflict.
You both feel more warmth and connection.
Play and imagination return.
These are signs the natural adaptive process is awakening again.
Crying is the release valve for futility. Tears are how we grow – Dr Gordon Neufeld
Your job isn’t to fix behaviour, it’s to create the emotional and relational space where nature can restore flow. When we slow down, soften, and reconnect, our children’s hearts, and ours, begin to unfreeze.
Visit theawaremama.com.au and sign up to Aware Mama news to a free eBook on Radical Self Care tips.
Back–to–school: Navigating the season as separated parents
BY SHEREE ORBELL, SOLICITOR/DIRECTOR AND MIA EDDY, PARALEGAL AT ORBELL FAMILY LAWYERS
The back–to–school period can be busy for any family, with new shoes, booklists, and early mornings. However, for separated parents, this time of year often brings an added layer of planning, communication, and coordination.
With thoughtful preparation and a child–focused mindset, the return to school can be smooth and positive for everyone involved.
Sheree Orbell, Solicitor Director and Mia Eddy, Paralegal, at Orbell Family Lawyers, share practical tips to help separated parents navigate this season with cooperation, clarity, and care.
Who buys what?
One of the biggest questions separated parents face is who pays for what. Uniforms, laptops, school shoes, and excursions can quickly add up, and without clear communication, disagreements can follow.
If you have a Child Support Agreement, Parenting Orders or a Parenting Plan, these documents may already outline how school costs are shared. They can include:
Expense–sharing arrangements (for example, splitting costs 50/50 or assigning responsibility for certain items such as uniforms or textbooks).
Communication guidelines for how and when to discuss financial matters.
Agreed budgets or price ranges for major purchases.
Timeframes for reimbursement, so one parent isn’t left out of pocket.
Using a child support agreement In some cases, parents prefer more formal arrangements that remove the need to negotiate school expenses every year.
A Child Support Agreement, which can be registered with Services Australia, allows parents to set out clearly who pays for what, including back–to–school items and extracurricular expenses such as sport, music, or tutoring.
The benefits of these agreements include certainty, predictability, and less potential for conflict. Both parents must agree to enter into the arrangement, and legal advice is necessary. Orbell Family Lawyers can
assist with drafting these documents to ensure they are fair, practical, and enforceable.
Many separated families use school as a natural point of changeover between homes
Where no formal arrangement exists, financial discussions often rely on goodwill and flexibility. To avoid misunderstandings:
Discuss school costs early.
Create a shared list of expected expenses.
Use apps or spreadsheets to track contributions.
Keep the focus on the children’s needs, rather than what feels most “fair” to each parent.
If communication becomes difficult, mediation or family dispute resolution
can help reach an agreement without unnecessary stress.
Coordinating
changeovers
Many separated families use school as a natural point of changeover between homes. One parent might drop the children off in the morning, with the other collecting them in the afternoon. This can minimise disruption for the children and reduce tension between parents.
To keep things running smoothly:
Stick to agreed times and locations
Make sure children have everything they need for school and activities
Keep communication polite and focused on logistics
Consistency helps children feel secure and supported, especially at the start of a new school year.
Keeping schools in the loop
Schools play a key role in supporting children, but they can only do so effectively when they understand the family’s situation.
To ensure things run smoothly:
Keep both parents’ contact details up to date.
Ask that newsletters, reports, and notices are sent to both parents.
Clarify who can make educational decisions and sign permission forms.
Let the school know who is authorised to collect the child.
Most schools are familiar with shared parenting arrangements and have systems to support dual households. Open communication with the school helps avoid confusion and ensures children are supported equally by both homes.
Communication is key
Good communication is at the heart of effective co–parenting. During the busy back–to–school period, it helps prevent forgotten items, double purchases, or crossed wires.
Avoid using children as messengers as this can cause anxiety and emotional strain. Instead, use co–parenting apps or shared online calendars to manage schedules, reminders, and events.
Aim for communication that is respectful, child–focused, and practical.
When co–parenting isn’t safe
While these strategies work well for many families, there are situations where open communication or shared decision making may not be safe or appropriate.
If there has been family violence, coercive control, or significant conflict, it may not be in the best interests of the child, or either parent, to follow the approaches outlined here. In such circumstances, safety must always come first.
Legal advice, support services, and professional guidance can help you make safe, child–focused decisions that respect your circumstances.
Putting the children first
School life rarely fits neatly into “my time” or “your time.” Children need consistency, encouragement, and understanding, especially when adjusting to new teachers, subjects, or routines.
Parents can support their children by asking:
What helps them feel organised
and calm?
Are they getting enough rest, reassurance, and support?
How can both parents stay involved in their school life?
Avoid using children as messengers as this can cause anxiety and emotional strain. Instead, use co–parenting apps or shared online calendars to manage schedules, reminders, and events
Sometimes what’s best for the children may not be the most convenient for either parent. Flexibility, empathy, and cooperation make all the difference.
Turning preparation into partnership Back–to–school season doesn’t have to be stressful. With clear planning, good communication, and a shared focus on the children’s wellbeing, parents can make this time an opportunity to work together and build positive routines.
If Parenting Orders, a Parenting Plan, or a Child Support Agreement are in place, ensure they are followed and reviewed regularly. The focus should always remain on helping the children feel safe, supported, and ready to learn.
Need Help?
Contact Orbell Family Lawyers to speak with one of our experienced solicitors.
Mention this article to receive a free 15–minute discovery call. (02) 4314 6080
www.orbellfamilylawyers.com.au
info@orbellfamilylawyers.com.au
