launch issue – january 2011 – free
A Drax 4 Kids Party See page 29
Manage Your Time
Tips from a Successful Mum and Author
Threads of Grace
The Journey of One Mother Giving Back
Forests, Farm Animals and Fun in the Scenic Rim!
Health & Wellbeing – Art – Food – Mamas that ROCK – Education – What’s On – Business
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Editor’s Letter Welcome to the first issue of Coast Kids. It has been exciting creating a new publication for and about our community. To make sure our magazine has everything you need, I have pulled together a talented group of local contributors who are experts in their fields. I thank them and our advertisers who, as family-friendly businesses, were keen to support a new magazine from an established publisher, Lifestyle Publishing & Media and myself, the founder of the website Savvy Mama. In each of our monthly issues, you will find helpful regular features that cover areas important to anyone with children, like health and nutrition, including yummy recipes and tips, a calendar of what’s on around the Coast, useful new products, fashion, special events, well-being, a monthly art project, education, even business articles because so many of us are either self-employed, running businesses or keen to do so, and much more. We might even snap you out and about so make sure you check our ‘Mamarazzi’ pages, the social pages for local parents.
Table of Contents Regular Features
Coast Kids Features
What we love love love ........9
7 Tips to help the kids head back to school with confidence ..................................8 Are your kids confident about heading back to school?
Health & Wellbeing .............. 18 Food & Nutrition ..................... 20 What’s On .................................... 23 Education..................................... 24 Art & Creativity ........................ 36 Mamarazzi .................................. 39 Mamas that ROCK ............... 26 Business....................................... 38 Positive Parenting ................. 31
Best wishes for the New Year. Let’s work together to make 2011 an amazing year for you and your family! See you next month… Be your Best! Keeley O’Connor
Threads of Grace ............................ 16 A gorgeous story about one local mother’s journey to give back. WIn ........................................................ 29 Win a Drax 4 Kids party for 10 kids.
To make sure we include what you want, feel free to write to me with feedback, article ideas, event invitations and anything you think other parents will want to read about. My email is firstname.lastname@example.org. We think you will come to love, and rely on, your monthly issue of Coast Kids!
Tips for Managing your Time .... 11 From co-author of the best selling cook book series ‘4 Ingredients’, Rachel Bermingham.
Scenic Rim Boredom Busters .. 32 Have you and the kids ever taken an adventure to the Scenic Rim? LAUNCH ISSUE – JANUARY 2011 – FREE
A Drax 4 Kids Party See page 29
Manage Your Time
Tips from a Successful Mum and Author
Threads of Grace
The Journey of One Mother Giving Back
Forests, Farm Animals and Fun in the Scenic Rim!
HEALTH & WELLBEING – ART – FOOD – MAMAS THAT ROCK – EDUCATION – WHAT’S ON – BUSINESS
Cover: Giggles Photography www.gigglesphotography.com.au
Lifestyle Publishing & Media Pty Ltd Publishers: Andrew Keeley & Cindy Page Email: email@example.com, firstname.lastname@example.org Phone +61 7 5553 5300 Fax +61 7 5553 5399 Street address Unit 6/175 Varsity Parade Varsity Lakes, Queensland, Australia 4227 Postal address PO Box 4305 Robina Town Centre, Queensland, Australia 4230 National Sales Phone +61 7 5553 5300 Advertising Sales: Andrew Keeley email@example.com Keeley O’Connor firstname.lastname@example.org Laurinda Whittaker email@example.com Elyse Lowe firstname.lastname@example.org Editor: Keeley O’Connor Email: email@example.com Art Director: natalie Kuhnemann Email: firstname.lastname@example.org
Coast Kids | 5
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Our Contributors Andrea Pelikan Positive Parenting
Andrea is a mum of three, twin boys aged five and daughter six, and a wellness and parenting advisor. She is a spiritual healer with a passion to help children improve their self-esteem, confidence and selfacceptance. Andrea has published a positive affirmation book for children and co-authored ‘Living an Abundant Life’. www.InspiredByAbundance.com
Fe Taylor Health & Wellbeing Fe is the director of Leaps & Bounds Children’s Fitness Centre, Fe Taylor Fitness and also the Children’s Health & Wellbeing Expo, held annually on the Gold Coast. Fe’s health & wellbeing programs are associated with the GCCC Active & Healthy Program. www.childrensfitnesscentre.com.au www.fetaylorfitness.com
nicole Swan Education Local Gold Coast education consultant, Nicole Swan, is a qualified childhood educator with diplomas in early childhood education, Montessori, phonics and has a Bachelor of Children Services from Bond University. She has 13 years teaching experience in Australia and Canada. Amardy dhanoya Keeping It Real A proud stay-at-home mother of two beautiful children, daughter Marley two and son Kaius one, Amardy teaches a Zumba class for mums and kids, and is currently studying to become a qualified doula. She has a background in media and worked in the industry for 10 years mainly in magazines. Tania Usher Business
Louise Elliot BSC (HMS) Food & nutrition A proud, single mother to 12 year old Josiah, Louise works passionately as a diet and fitness coach, health writer and editor. She is the creator of the school nutrition show ‘The Amazing Army’, master trainer and author of ‘The Superfruit Juice Book’. www.louiseelliott.com.au
Jane Whittred Arts & Creativity Jane’s most rewarding role is that of a teacher. Having been artistic for as long as she can remember, and now a mum to three young children, she fits it all into her creative world, and in return has learnt so much about how young minds think and learn. www.mvau.webs.com.au
Tania is an internationally renowned marketing communication strategist, business coach, author, speaker and adventurer. Tania aims to touch as many lives as possible with her authentic and heart-centred ‘get naked’ approach to business where she strips back the hype to expose raw and uncut strategies for life, business and success. www.taniausherinternational.com Kathy Whines & debbie Hoggs Life Skills Debbie is mum to Jemma, ten and Amy, nine. Kathy is mum to Emma 12 and together they are creators of ‘Life Skills Programs’. Both Kathy and Debbie are spirited and passionate life coaches with over 20 years coaching experience between them. They are specialists in family coaching. www.lifeskillsprograms.com.au
Coast Kids | 7
Back to School with
Written by Kathy Whines and Debbie Hogg - Life Skills Programs Pty Ltd
he countdown is on! So, what is on your child’s back-to-school list? New school bag, new uniform, connecting with old friends, meeting new ones? School supplies and thinking about reconnecting with friends can help your children get ready for school, but there are other matters that children need to consider, too. Many children feel nervous before starting school – they may even feel anxious for the first few months. Signs of anxiety might include: stomach ache, trouble sleeping, crying more often, clinginess or jumpiness. To help them feel more confident, talk to your child about what it was like when you went to school; explain that going to school is something that everyone does and it is a normal part of growing up. We suggest making things as easy as possible for school-aged kids by planning in advance. It’s normal for children to feel apprehensive, nervous and excited about going back to school. A wide range of emotions may come into play. They may wonder whether their friends will be in their new class, if homework will be difficult, or if they’re just starting school, practical concerns like where the bathrooms are or where they will eat lunch. Children love stories, so share your school experiences with your child. Did you have a funny or inspiring teacher? Did you make some great friends on your first day? Sharing these stories will let your child know that you have been through this too and that the experience can be a positive and happy one. Rather than dismissing your child’s fears and anxieties with comments
8 | Coast Kids
like, “don’t be silly, you’ll be fine”, let them know that you understand and it is normal to feel a little bit nervous before the first day of school. Ask them to think of all the fun things they will be doing on that day. This will take the focus off the negative and onto the positive. Aside from these practical tips, it’s important to ensure your children have a healthy level of self-esteem and confidence. This is the foundation for feeling worthwhile, believing they are capable and can extend themselves as learners. Children with a healthy level of self-esteem and confidence are far more likely to feel comfortable stepping out of their comfort zones and trying new experiences. As parents, we can let them know through our language and our behaviour that they are capable and worthwhile, and they will begin to believe it! www.lifeskillsprograms.com.au
7 Tips for Back to School Confidence 1. Create a calendar Create a calendar so that you can talk about January as the back-to-school month and count down the days. These rituals help children back into thinking about school (or start thinking about it for the first time). 2. normal bedtimes Slowly move bedtimes back to normal. This will ease your children back into a bedtime routine, as well as help accommodate earlier wake-up times. 3. Shopping for school If you have a back-to-school shopping list, you can invite your child along to help pick the things he or she might need for the upcoming school year. Many children find it exciting to go out on a special shopping trip with mum or dad before school starts. 4. no need to rush On their first day, get up early to allow plenty of time to get ready for a smooth and calm start. 5. Model a confident mindset Children need to hear what a confident mindset sounds like. They pick up your thinking as well as your language, so teach your children how to approach tricky or new situations confidently by doing so yourself. 6. Optimism Encourage your children to look on the bright side. Optimism is catching and helps them to overcome their fears. Help your children to set their antennae to look for the good, something positive or a lesson in any situation. 7. Focus on their strengths Fault-finding can become a habit for some parents. Step back and look at supposed faults through a different lens (i.e. stubbornness can be rebadged as determination). Let them know what their strengths are so they know what they are good at!
What we love, love, love... Kikki K diary/Calendar
Family Diary/Calendar – Kikki K – busy families need all the help they can get to keep everyone organized and on time! We love this life saver from Kikki K with places for up to 6 family members’ activities.
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Coast Kids | 9
Great Tips For Managing Your Written by Rachel Bermingham
10 | Coast Kids
Time is our greatest commodity of all and something if wasted, you can never, ever replace. Text courtesy of, ‘Read My Lips’ book Get A diary Or Schedule This is not only a FANTASTIC resource for managing your time, but it also helps you to remember everything important and allows you to see what you have in your day already so you don’t over commit. It also helps you work to your character style. I always say we come in 3 different varieties - the hero who has to be responsible and take control of everything and everyone so things get done etc... the people pleaser - says yes to everything so they don’t have to offend anyone by saying no, and the lounge lover - the person who is either finding it hard to get started simply because they don’t know how or because they simply don’t want to. Regardless of your character we all aspire to do things and having a schedule to work from assists us to help make this happen. Plan This is incredibly essential. Spend some time planning what you want to do so you know what steps you need to take and when. This helps you tenfold to achieve any goal you
desire. I sit down once a month and begin adding appointments to my schedule. I start with everything to do with my family and friends (as that is my #1 priority), so birthdays, anniversaries, special events and holidays go in so I don’t forget the most important days to the special people in my life. If your schedule reflects more of what you want to rather than what you have to do then you will always feel good; doing the opposite will make you feel unhappy. Then I add to my schedule all my trips, speaking engagements, appearances and meetings, next comes the things that need to be done but are flexible in terms of when I can do them such as exercise, catch ups with friends, groceries and my favourite (not) cleaning the house. Work Out Your Own Style Not everyone has the same amount of energy and we all work better at various times throughout the day. So if you’re an early-bird, schedule in as much work in the mornings as possible as this is when you will be at your most productive and effective. If you’re
Coast Kids | 11
Feature a night owl - do it during the evening hours. This will also depend on your responsibilities too, my day pre-children looked a whole lot different to what it does today after having a baby. Before Jaxson I could book something in and allocate it to a time slot ie; 7.30-8.30am check emails, 8.30-9.30am business calls, 9.30-10.30am marketing consulting with Jane etc. These days I put 5 things in my day schedule and I do them when I can. Having children means you can’t always stick to scheduled times so I alleviate the stress by putting the five activities into my schedule and make sure I do them at some point throughout the day unless it’s a meeting or speaking engagement which can’t be moved around easily. Use A Buffer Zone We all have unexpected things that come up. Friends pop in, someone needed you to help them urgently, a job takes a little longer, transport is delayed, you slept in, or sometimes you just didn’t feel like doing something that you had to do (which often masquerades the fact that you need to take a little time out!)... Each day wherever possible, make a space in your diary for a buffer zone so you still have another block of time to have another crack at finishing something. AND if you have finished everything, then you can relax and spend that time on YOU! Outsource What You Procrastinate On We’ve all got our strengths - my weakness is in MYOB data entry, so to alleviate any stress or costly mistakes at tax time, I have a bookkeeper who is simply sensational and LOVES, LOVES, LOVES doing it and does it incredibly well. I’m happy, she’s happy and the tax man is happy so everyone wins and we’re all doing the things we love rather than stressing over the ones we don’t.
Minimise Unecessary Tasks Before I did get myself organised, one thing you would find me doing CONSTANTLY was going to the supermarket every other day to get ingredients for dinner. Often it would be a costly trip because I’d go in without really thinking what we were having for dinner so would end up with a variety of ingredients I didn’t even get to use, and also waste time and fuel in doing it! Use Lists An essential time saving resource is a shopping list. Ask everyone on a Sunday or Monday what they want for lunch and dinner the following week and put it onto a weekly menu list, extract the ingredients out of the recipes and put what you don’t have in the cupboard or pantry onto your shopping list. This is a brilliant way of saving time and money. I would (of course) HIGHLY recommend my co-authored cookbook 4 Ingredients for saving time and money too!
Use Computer Time Effectively We’ve probably all been guilty of a little out of school internet surfing right? But it’s one of THE biggest time zappers around. One site leads into another and another etc, before you know it 2 hours has slipped away from you. The other time zapper is emails. If you find yourself checking emails every 10 minutes or whiling away the hours in cyberspace, then a great tip I utilise is to allocate time for computer research and also emails and if you have to have your email open turn down the sound so you can’t hear all those emails coming in. I book a block of time for research and also check emails 1-2 times throughout the day; first thing in the morning and/or after Jaxson goes to sleep at night and only on my work days, never on weekends unless I’ve been away on holidays. This was really challenging to get used to, but it’s sensational when you get the hang of it. You can fit far more into your day.
JOIN TODAY – IT’S FREE www.savvymama.com.au 12 | Coast Kids
Keeping Gold Coast Mums in the know with short blasts of helpful, hip info, including a What’s On listing for families.
Be Respectful/Responsible Often people run late due to poor scheduling; however if you are consistently turning up late, this could be due to an emotional need of wanting to be thought of as more important or more valuable than the person you keep waiting. Is your being late is a ploy to attract and receive attention, rather than a result of poor time management? If so, address your need and organize for this to happen in positive ways PLUS you are not stressingout and neither is anyone else – Happy Days! do What You Can The night Before Sometimes I have to wake up at 4am in order to leave for the airport by 4.30am to catch a flight at 6am. I find it far more relaxing having as much as possible prepared the night before so I’m not rushing around like a crazy women. I iron my clothes, put everything including my bag, phone, laptop, suitcase, shoes, water bottle, fruit or fruit smoothie for breaky etc in the one area (usually somewhere on my way to the door) so I can jump out of bed, into the shower, get dressed and fly out the door. Everything that is in my trip pile goes (including sometimes a toy or two that Jaxson has thoughtfully added for me to take!). On a regular day - take the chaos out of the morning rush by preparing lunches, clothes and chores (like washing) etc the night before.
We’ve probably all been guilty of a little out of school internet surfing right? But it’s one of THE biggest time zappers around. delegate And Share The Load If you have children, work with your partner or other parents to share school drop-offs and pick-ups. This is an easy way to give yourself more time and less stress in your day.
Meals Most of us don’t enjoy cooking EVERY night, so give yourself a night off sometimes by cooking at double the quantity twice a week, and then freezing the second meal for a night when you simply don’t want to cook, or if you have unexpected guests popping in. Be Ruthless I was always what I call a YES person, whenever someone asked me to do something I’d say ‘YES!’ , ‘Sure, I’ll do it!’, ‘No Worries!’. Howeeevvveerrrrrr this always left me highly over committed sacrificing time with the people I loved. So to alleviate that stress and so I don’t put myself in such situations anymore - I use a diary/schedule which is a great tool for helping me to be ruthless with my time AND for not letting other things crept into my personal/ family time. So when someone asks if I can do something I say sure let me check my schedule and I’ll see when I can do it. If it’s next week or in 5 months time I am comfortable about responding and KNOW that if my 24 hours is booked up, then it’s booked up - if you work with it, it’ll make life easier. Not all of these things will work for you – but implementing as many as possible WILL assist things to run a whole lot smoother and if you allocate time and write down the things you want to do, you have 93% more chance in achieving your goals - now that’s motivating isn’t it?! Life balancing does take some effort but it will repay you many times over in helping you create more time and income for yourself, as well as becoming a nicer less stressful person, having happier and more quality packed relationships etc etc etc So managing our time is crucial to life, health and wealth success. We all have 24 hours in our day and it’s what you do with yours that really counts.
Rachel Bermingham is an energetic, dynamic and proud mum to 3 gorgeous little boys (including 19 week old twins), Rachael has written 6 bestselling books in the last 4 years and is regarded as one of Australia’s #1 female self-published authors. Rachael co-wrote, self-published and self-funded her 1st book ‘Read My Lips’ in 2005 (a motivational book for women on how to achieve their goals) while breastfeeding her son Jaxson before being asked to utilise her book writing experience and marketing talent and embark on another exciting authoring venture with life long friend Kim McCosker to write what has become the phenomenally successful 4 Ingredients cookbook series. Rachael released her 5th and first solo title ‘How to write your own book and make it a bestseller’ which also became an overnight bestseller.
We are giving away 2 copies of the latest 4 Ingredient cookbooks
“Fast, Fresh & Healthy” co-written with deepak Chopra
To win your copy email us your name, address, phone and enter ‘4 Ingredients’ into the subject line to firstname.lastname@example.org’
Book a one hour photo shoot and get 30 high resolution handcrafted images on disk for only $299. Quote Coast Kids and receive an 8x10 enlargement free. In studio or on location.
For all your photographic needs www.xuberantphotography.com Or call Alicia on 0433 097 606
Coast Kids | 13
Hey Baby, I'm a Rock Star!
Group shot from left to right: Indiana Blue wears Punk Rocker Rara dress, Jungle boots supplied by Yunginz Shoes; Roc wears Spunk singlet with JettRoc Euro stretch twill shorts; Jett wears Fear Less singlet with JettRoc stretch twill Euro shorts; Will on drums wears Monogram Skull singlet with JettRoc stretch twill Euro shorts; Aurora wears Stripey Skull Rara dress, red pocket boot supplied by Yunginz; Lucy wears Wild Side Rara dress and sandals supplied by Yunginz. Top photo â€“ RHS JettRoc Boys: Will wears Wild Side singlet in white with JettRoc stretch twill Euro shorts; Jett wears Wild Side singlet in black with JettRoc stretch twill Euro shorts; Roc wears Love Hugs & Rock n Roll singlet with JettRoc stretch twill Euro shorts. Contact Deb at www.jettroc.com or email@example.com. Photographer: Joy French, contact joy@ joyfrenchgallery.com. Girls shoes: supplied by Jenny Celebrin www.yunginz.com. Accessories: HardWear 4 Her & HardWear 4 Him, JettRoc Jewels are exclusive to JettRoc by Laras Treasure, see Facebook page.
14 | Coast Kids
Coast Kids | 15
Coast Kids water, shelter and help them work towards improving their communities.
Written by Keeley O’Connor In amongst the chaos that seems to come with parenthood, it simply amazes me that people find the time and dedication to help those in need. It is very easy to get caught up in ourselves, school drop offs and pick up, our own families and professions – so let’s stop for a minute and take joy from this delightful story of one local Gold Coast mother. Perhaps it will give you a little inspiration to embrace your local community, or one overseas, and reach out. Liliana Madigan is one cool mama – raising three children, working in her family interior design and décor business, Designing Spaces Places - she can now add fashion designer to her long list of titles! Liliana has launched ‘Threads of Grace’, a gorgeous clothing range, designed in Australia and beautifully tailored in Bali, Indonesia. What makes this little business so special is that it provided a source of employment and income for ladies and families affected by HIV virus, AIDS, and living in poverty. After fifteen years in the interior design industry, Liliana found herself wanting to give back. So with all her styling and design talent, plus a love of beautiful textiles and a love of fashion, Liliana nurtured her passion on a trip to Bali last year. With one phone call to a local church in Bali, the ‘Threads of Grace’ journey started for her. The church in Bali connected Liliana with MBM, an organisation that had just set up a program to help women living with HIV and in poverty - earning less than $75 US dollars per month. MBM Foundation stands for Maha Bhoga Marga meaning “The way to prosperity” and they offer vocational training programs to help nurture the skills of locals to start their own business or find employment. MBM also provides business skills and training for locals, who are poor, physically disabled, or living with HIV and AIDS, a chance to support themselves. MBM also offer a temporary home to victims of abuse and violence - providing a safe, secure environment out of harm’s way. They are given counselling to build their confidence and help them make wise 16 | Coast Kids
decisions about their future. During their time at the shelter, they may make the choice to join the vocational program, which Liliana supports by having her ‘Threads of Grace’ pieces created there. The foundation educates women by courses on beauty, cooking and sewing. The men learn more about rubbish recycling, furniture building or cow breeding. It doesn’t stop there either, as they have set up mobile clinics, which are crucial for the villagers, who do not have money or access to medicine and health checks. The foundation workers travel to educate villagers about running
Liliana toured the facilities of MBM when she holidayed in Bali and watched these women sewing and producing lovely garments. They weren’t the most fashionable of pieces, but the quality of work was divine. This was her opportunity to help, so she shared her patterns and with the help of these ladies under the care of MBM foundation ‘Threads of Grace’ was born. ‘Threads of Grace’ is a gorgeous clothing line, touched by the different art of the country and with a naturally ‘earthy boho’ style plus, elegance. The range has also expanded to include cushions, table runners and small furnishings for the home. It is not an easy road with language barriers, delayed shipments and cultural challenges, however, this is Liliana’s way to give back and she’s helping change the lives of Balinese women and giving them a chance to support themselves. She won’t stop there either Liliana intends to continue to find ways to
Coast Kids help those suffering poverty and/or people living with HIV and AIDS by working with other organisations around the world. What can you do to help? It’s hard to believe that MBM only has 10 sewing machines for their class of 30 students. Liliana’s aim is to supply them with 40 new (or gently used) sewing machines and four over lockers. If you have a good working sewing machine which you don’t use anymore, please donate it to Liliana’s cause. You can also donate money towards purchasing the sewing machines, or towards medicine for the villagers. More about MBM: For more information on MBM you can write to them directly: Maha Bhoga Marga Foundation Jln. Raya Kapa No. 20 Kapal Mengwi Badung Telephone: 0361 422 667 MBM receives no funding from the government – they work off of donations. To donate directly you can contact them and/or send money to their bank: Bank name: Mandiri Bank Bank Address: Jln Veteran denpasar Account number: 145-009800848-1 Contact Liliana as she is happy to share her tips with you. To purchase ‘Threads of Grace’ clothing, currently available in children and ladies fashion, you can email Liliana an order, post a message on her Facebook page “Threads of ‘Grace’, or by phone. (Website coming soon.) E: firstname.lastname@example.org M: 0414 834 354
Coast Kids | 17
Health & Wellbeing
Get into it! Written by Fe Taylor
he first few weeks back to school are usually so hectic! It’s hot, you’re back to morning traffic and those chaotic school car parks. As a mother of two, I have learnt from my 10 years of ‘back to school’ weeks, that the easiest way to deal with all of this is routine, routine and in case you missed it, routine! For many of us back to school will also mean back to the added schedule of afterschool activities: sport, drama, dance, tutoring – and more traffic, and more car parks to deal with in the heat. Make your life easier, and the transition back to school easier, by having a weekly family calendar on the fridge. This can include everything from brekky
time, getting dressed, packing bags and lunchboxes, to afternoon activities. Not only does this make it clear to everyone what has to happen and when, but it also helps to identify the actual blocks of time available for family activities. In my household, everyone knows that Thursday afternoon is the one afternoon we are all together, home by 3.30pm and therefore we can plan our family activity. This often includes a leisurely walk on the beach, or a more energetic hike through Burleigh Headland. Whatever it is, it has to be outside and active. Keeping active as a family has great benefits – apart from the benefits of exercise – it also gives us time to ‘play’. And let’s face it, we can all use some ‘play’ time!
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We are so fortunate on the Coast that not only do we have sensational beaches, but amazing parks and bushland too. As locals we sometimes take these for granted, but I encourage you to get your family out and exercise together! We want our kids to lead healthy lifestyles and so as parents we must ‘walk the talk’. Here are my top 7 suggestions for family exercise that won’t break the budget: Depending on the age of your kids I find that ‘adventure walks’ are a big winner, especially for ages 3 to 11. Discover a new park, or get down to the beach. Find bugs and slugs, look for birds, try and find some ‘treasure’ like shells and rocks. Burleigh Headland is perfect because it combines bush and the ocean.
Grab a ball and take it to a local oval, park or beach. A quick game of soccer or footy will get the heart pumping, keep the kids busy, and burning off some energy! Check out www.goldcoastcity.com.au/parks for your local park.
Bike, scooter, Ripstik, rollerblade – we have so many great bikeways, which are safe and away from the roads. They are an opportunity for mums and dads to bicycle, walk, jog or run alongside the kids.
Get down to the beach for a swim and a walk. I am often surprised by the number of kids living on the Coast who rarely get to the beach. Take a Frisbee, the bucket and spade, a healthy picnic and lots of water.
These days we are spoilt for choice! When I was a kid we were either involved in netball, soccer or swimming. In 2011, our kids have so many options for after-school activities. Keep an eye out in your school newsletter for sign-on days. There is something for everyone. So there you have it – a short list to keep your family busy. I hope you can find active family time too. The kids will love it and once you get into the routine, you will too!
Get active and healthy! Did you know that the Gold Coast City Council provides numerous free or low cost activities everyday? Their city-wide program runs until June 2011. Log on to www. goldcoastcity.com.au/activehealthygc to find out what is going on in your area. There is something for everyone! Remember the good old, backyard cricket game? Sure, you can take the bat and ball to the park or beach, but hitting a six over the neighbour’s fence is always fun. If you don’t have the room, try a totem tennis pole, which retail for around $20 and provide exercise and laughter. And of course, some friendly competition!
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Food & Nutrition
Eat Your Way to Better Grades! Written by Louise Elliot BSC (HMS)
t is a common saying that ‘You can lead a horse to water, but you can’t make it drink’. Likewise, ‘You can lead your child to books, but you can’t make them think!’ Children’s brains have everything to facilitate learning - however, the skull does have one leak hole - the mouth! This opening for gustationary fulfilment can be the make-orbreak of a child’s learning capacity. Consider what your child’s brain needs to function properly: blood glucose for energy, antioxidants to prevent ‘rusting’, vitamins and minerals for adequate ‘sparking’, good oils to keep brain nerves ‘lubed’, and water to keep the grey matter clean and hydrated. All these ingredients can be sourced from real foods, like fruit, vegetables, wholegrains, nuts, seeds, legumes, and some animal products. Yet none can be adequately sourced from junk food or fake food (food that looks like food, but doesn’t contain nutrients). Food in focus!
Chia Seeds Chia seeds are a highly nutritious seed originating in ancient South America and are frequently called a ‘super food’! Full of omega 3 oils for healthy brain function (more omega 3 oil than salmon), Chia seeds are also high in antioxidants, vitamins and minerals, soluble and insoluble fibre, and are a complete protein source. Chia seeds are available from most health food stores.
20 | Coast Kids
Real Food for Real Results! To energise your child’s brain for a day’s learning, ensure they eat breakfast. Be aware that commercial cereals usually don’t offer adequate nutrition - they are a ‘convenience food’, leached of goodness and high in sugar, salt and fat. Read the ingredients to be sure.
Fake Food is Brake Food! A sure way to ‘slam on the brakes’ regarding your child’s ability to concentrate and learn, is to feed them refined foods. Sugary or heavily processed foods are fake foods, as most of the nutritional value has been removed. You may think you’re serving an acceptable food, but think again.
Real foods are natural, whole foods, which are full of nutrients and offer children’s brains all the building blocks they need for optimum function! • F ruits provide quick energy, and along with raw vegetables, offer necessary vitamins, minerals, antioxidants and fibre. • W holegrains offer sustained energy. Include in your child’s meals other more nutritious grains than wheat, like spelt, oats, rice, barley, rye and kamut. • G reat sources of absorbable protein are nuts, seeds, legumes like beans and lentils, mung beans and alfalfa sprouts, chickpeas, certain grains like quinoa, and eggs. • Y ou may have heard of essential fatty acids – the good oils? These are especially important for making little brains smarter! Food sources include seeds (chia, linseed, sesame and pumpkin), macadamia oil, olive oil, avocados, salmon and other coldwater oily fish, most nuts, and goat milk. Pack your children’s lunchboxes with meals and snacks made from these wholesome ingredients and watch their grades blossom!
After eating a sweet snack, a child’s body receives a temporary spike in exaggerated energy. But then, 10-15 minutes later, their blood sugar levels plummet, sending them on an emotional rollercoaster and a mental washout! Regular consumption of high-sugar foods also leads to insulin resistance, obesity and Type 2 diabetes. Unfortunately, onein-four Aussie kids are already statistically overweight or obese! Avoid packing the following items in your child’s lunchbox: chocolate products and lollies; processed cakes, muffins and biscuits; fruit sticks, chips, fizzy drinks, flavoured milks and fruit juice. Consider them as ‘treat foods’ for occasional consumption only. Many artificial flavours, sweeteners and preservatives often accompany fake foods; you may notice them in the form of ‘numbers’ listed on the ingredients label. Artificial additives are heavily implicated in learning and behavioural disorders, so source a guide to additives to best protect your child’s mind. By avoiding fake foods in your child’s lunchbox, you are giving little brains and emotions the best possible platform for learning!
Budding Brain Recipes Bonza Brekky Serves 2 1 cup of filtered water ½ cup rolled oats 1 tbsp desiccated coconut 1tsp mixed seeds, like pepitas (small pumpkin seeds), sunflower seeds, chia seeds and linseeds (flaxseeds). Chopped fruit. Choose grated apple, sliced banana, chopped strawberries or Goji berries. Raw honey or 100% maple syrup, to taste Rice milk (or alternative) Cover rolled oats with water and gently heat in a saucepan, stirring occasionally. When mixture is smooth, pour into bowls. Then, in order, top the porridge with fruit, seeds, coconut and, finally, drizzle with honey or maple syrup to taste. Cool porridge by adding a small amount of rice milk.
Anytime Energy Smoothie
1 ½ cups almond meal
1 ½ cup rice milk (or alternative)
2 tsp chia seeds ½ cup frozen berries
1 medium organic orange (preferably navel variety)
½ cup of frozen chopped banana
½ cup of raw honey
Raw honey, if required
1tbsp chia seeds soaked in ¼ cup of water for 3 minutes
Blend in a high-speed processor for 30 seconds, and then pour into fancy glasses with a decorative straw.
Makes 12 muffins
1 tsp bicarb soda
Cover the whole orange with water in a saucepan, bring to the boil and simmer for about 30 minutes or until the skin is soft to press. Remove the orange from the water, allow to cool and then cut into quarters. Remove any seeds. Place the whole orange into a food processor with the remaining ingredients and blend until smooth. Spoon mixture into patty cases and bake in the oven at 160-170°C for about 25-30 minutes or until cooked.
Coast Kids | 21
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