Eastside MamaMag September 2016

EASTSIDE

mamamag September 2016

WIN 1 of 1o 28 by sam wood fItness programs Ditch the device Optimism and health Kids healthy start The king of wine Love food hate waste

free Local fun for the Eastside mum

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28 by Sam Wood is Australia’s number one online fitness program for Mums Work out with Sam for 28 minutes each day Amazing weekly eating plans with recipes and shopping list Real time support every step of the way All at the touch of your smart phone $55 payment per month (no commitment) New program starting on the first Monday of every month

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28 minutes, for 28 days.

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Healthy & happy Sleep, eat, and move –three of the most important things for our family’s health and happiness. As mamas we often put our kids first, and neglect at least one of these needs for ourselves. I’m quite passionate about only eating real food, and believe in the notion that food is medicine. I try to ensure that my little guy has a healthy and varied diet, but of course as parents we can’t be perfect all of the time. We get tired and busy with ‘the juggle’. We’re often time-poor and there are definitely times that we need convenient meals for our kids, like the after-work mad rush and after-school activities when everyone’s getting a touch of the ‘hangry’.

Emily Dupuche from Food Babies Love is our local inspirational mama of the month, and she can help us all out with this common problem.

I’m a big believer in getting plenty of sunshine and daily outside play for kids. Little Kickers tell us here about how active kids are happy kids. I don’t drive, so I walk everywhere, meaning that as long as I’m moving every day I feel like I’m hopefully keeping healthy and active. I would love to be like other mums who go to the gym; I absolutely admire their dedication and self-discipline. I just prefer exercise to be incidental! Is that lazy? However there was one time that I thought exercise was particularly beneficial and that was during pregnancy. Libby Nuttall, the creator of Miracle Months is here to tell us why exercise is important during the motherhood journey.

Good sleep is something else that we all need to maintain our health and happiness. We often obsess over our children’s sleep habits. Is it too much, not enough? What time should they be going to bed, how many naps should they be having? Aargh it can drive you crazy. Meanwhile, I don’t know about the rest of you, but I love a good 4am social media session!! Sleeping through the night for me is something I definitely need to work on. Read on for some fabulous health and fitness inspiration and ideas, and remember to look after YOU!

@localmamamag

WIN

Contents Ditch the device

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Tech savvy sedentary children

Parklife 8 Howard Dawson Reserve Glen Iris

Optimism and health

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Think about how you think

Mama can cook

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Healthy goodness from Sam Wood

Give your kids a healthy start

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Eating and playing tips

The king of wine

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Exploring the King Valley

Lovely Locals

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We explore Prahran Market

Bridget Jones’s Baby

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Encouraging physical education

Mama of the month

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Emily Dupuche, Food Babies Love

Empower your kids

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Empowering them through sport

Getting tricky

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10,000 copies monthly in Melbourne’s East inc.

Stonnington, Boroondara, Yarra and Melbourne.

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Easier than you think

Father figure

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Dads and how times have changed

Colour & WIN

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WIN Play-Doh party cake sets

Exercise during pregnancy We discuss the importance

MamaMag September 2016

MamaMag is published monthly for the mums of Melbourne’s East by Grizzle Design Pty Ltd.

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What are we really losing?

Breaking bad habits

www.28bysamwood.com

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Top books from Tim’s Bookshop

Love food, hate waste

www.facebook.com/localmamamag Entries are open to Victorian residents only. Competition starts September 1st 12.01am and closes September 30th 2016 at 11.59pm. Each prize valued at $55 (10 to be won) is a 28 day subscription to Sam’s online program at www.28bysamwood.com starting Monday October 3rd 2016. Visit www.mamamag.com.au for full terms and conditions.

ABN: 26 042 138 550. PO Box 8018 Brighton East 3187 Phone: 1300 771 446 Email: info@mamamag.com.au www.mamamag.com.au

We meet the lovely Libby Trickett

Turn the page

Let Sam guide you through 28 days of health and fitness. PLUS 1 lucky reader will win a 1-on-1 session with Sam at The Woodshed.

Visit our Facebook page to enter

Join MamaMag on opening night

Happy healthy kids

1 of 1o 28 by sam wood oNLINE fItness programs

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Editor in Chief: Sarah Cavalier Eastside Editor: Kara Wilson National Key Account Manager: Justine Whatmore Local Eastside Advertising Sales: Georgia Place georgia@mamamag.com.au Like to contribute an article submission or products for Facebook giveaways? submissions@mamamag.com.au For advertising enquiries: download our media kit from www.mamamag.com.au or email info@mamamag.com.au The opinions expressed herein are not necessarily those of the publishing staff. Reproduction in whole or part is prohibited without permission of the publishers.

Health related articles are designed to be informative and educational. They are not intended to provide specific medical advice or replace one-on-one advice from your health practitioner.

Ditch the device A new generation of tech savvy sedentary children Movement is a must for living a healthy life, but there’s been an alarming decrease in children’s physical activity due to kids’ increased technology usage.

An hour of physical play a day 60 minutes of physical activity is recommended minimum for children every day, unless they have a medical condition. A small portion of this happens at kindy or school, but activity levels tend to drop at home after school and on the weekend when more time is spent on technology; watching TV and playing computer games.

Why movement matters Movement doesn’t just benefit kids physically, it has lots of psychological benefits that lay the foundations for healthy behaviours later in life.

Movement also benefits children’s development in many ways including: - development of physical coordination and control

- aggressive behaviour - social, emotional and attention problems - disturbed sleep - bad posture - eye problems and neck strains – ‘text neck’ - increased exposure to ‘brain-washing’ ads - eating mindlessly - a higher rate of cyber bullying - increased risk of obesity, diabetes and heart disease The average Australian child spends more than 2 hours per day in front of a screen, which is well over the recommend amount of 60 minutes per day, putting them at increased risk of the negative impacts of too much screen time. In case you were wondering the recommended time screen time for kids is...

- 0-2 years old no screen time

- development of a healthy heart and lungs

- 2-5 years old 1 hour per day

- development of strong muscles, bones and joints

- >5 years old 1-2 hours per day

- development of social skills and integration

Creating healthy technology habits

- improved academic performance - healthy weight management - building self-confidence and self-expression - better control of anxiety and depression

The dangers of too much screen time Alarmingly, studies show that too much media consumption is causing structural changes in children’s brains – specifically in the areas responsible for reading social cues and feeling empathy for others.

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Other frightening signs of too much screen time include:

We can’t demonize something that’s fantastic when used appropriately. Instead we should focus on helping children form healthy technology habits from an early age, so screen time doesn’t take over other activities that are good for their minds and bodies.

We all know technology is an addictive habit that’s hard to break. Try some of these suggestions to better manage media use in your family home: Media free days – The whole family turns off their technology and does something fun together. Try it once a month or once a week.

Technology time limits – Consciously decide in advance how long you’ll let your child use any form of media for each day. Keep tabs on the total time and once that time’s up make sure everything is off and stays off.

Phone fishbowl – Everyone puts their phones in the fish bowl when it’s dinnertime, family time, or when the daily tech time limit is up.

No phones or iPads in bed rule – A good bed time routine is vitally important to ensure sleep is restful and restorative. Screens and mental stimulation really disrupt sleep so start a strict routine of a bath then a book before bed.

Time coupons – Start a coupon system for older kids that gives them a coupon for half an hour of media use after they’ve done two hours of physical activity or reading a book.

Fun screen-free activities The kids won’t be bored and reach for screens if they’re having fun: - Getting creative with arts and crafts - Helping with the gardening

– herbs are a great start!

- Cooking in the kitchen – kids love

making mini pizzas as an example - Going for a walk – lead by example - Playing card games and puzzles - Going to your local library and falling

in love with books - Using their imaginations to build cubby

houses, perform shows or invent - Going on family excursions and

exploring your own city At the end of the day people don’t realise how important their health is until they lose it. A big part of being a healthy adult is leading a healthy lifestyle as a child. It’s not enough to just eat healthy food, there are many pieces that make up the health and wellbeing puzzle.

By Katie Joubert. Katie is a nutritionist and wellness coach at Treehaus Williamstown. www.treehauswilliamstown.com.au

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Parklife howard dawson reserve 326 - 334 Burke Road Glen Iris Bring your little princes, princesses, and dragons - this fun and vibrant playground resembles a castle or a fort. Fully shaded under huge sails, the main structure has five connected high bridges (some fixed, some chain) that run between roofed turrets, each of which has some sort of challenging apparatus for kids to climb up, as well as a ramp and steps. Toddlers will enjoy running around from bridge to bridge on the wooden structure (although not so much fun for the nervous helicopter parents – there are several high drops to the ground!), but lots of excitement, challenges, and imaginary play possibilities for older kids. There is also a

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small separate structure for the younger ones, plus two little kid swings as well as two big kid swings.

There is also a climbing wall, a carousel, a spiral slide, a firefighter’s pole, a spiral climber, a rideon horse and motorbike, spring riders, a flying fox, and so much more. Amenity-wise, there is a clean unisex/disabled public toilet with a nappy change bench. BBQs, park benches, drinking taps, a basketball court, and a large oval to kick a ball. The only downside is the lack of nearby cafes, so bring a picnic or some sausages to BBQ, and relax and enjoy this lovely park.

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Guided by our expertly developed curriculum, our highly trained educators use play-based activities and a child led approach to prepare children for successful lifelong learning.

For more information call 13 82 30 or visit guardian.edu.au

optimism & health If you think the way you think doesn’t count for much, then think again.

Optimism is a way of seeing the world in a positive light. Optimistic people focus on the good parts of a situation and expect that good things will happen in the future.

Although the link between optimism and good health is quite strong, so far the research does not tell us what the link actually is, or exactly which factors are at play.

Whether you are a ‘glass half-full’ kind of person can also say a lot about your health and your life choices as well. Don’t believe it? This is what some of the research says:

Some researchers believe that good health is due to the behaviour and actions that comes from optimism, rather than the thoughts themselves. Jean Hailes psychologist Dr Mandy Deeks says, “It is likely to be a combination of your thoughts, feelings, and how you react.

Noticing your thoughts and feelings, challenging negative thoughts and changing how you act helps you to make better health choices.

Reflecting on how it felt to act in an optimistic way is important, so if you say to yourself ‘I know how good it feels when I come back from a walk’, the positive result is likely to spur you on next time when it is raining!”

• A large study of men and women in Finland found that those who were more optimistic exercised more regularly and ate a healthier diet with more fruits and vegetables, and were less likely to be smokers and bingedrinkers.

• Another study of more than 100,000 postmenopausal women found that the optimists in the group were less likely to die from heart disease.

• Various other studies have found that optimistic people, on average, have lower blood pressure, cope better with stress, are more likely to have positive body image, show better recovery from cancer and heart surgery, and are less likely to become depressed.

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How can you build your levels of optimism?

“One of the best ways to boost your optimism is by getting out there and getting moving!”, says Dr Deeks. A study of young and midlife women has found that exercise helps to increase levels of optimism.

The researchers believe that exercise boosts your belief in yourself, as well as what you can achieve, and through this, your general belief in success and positivity grows. Dr Deeks supports this.

“Exercise can also provide an extra boost to your self-esteem, confidence, and feelings of self-worth – and all these factors are related to optimism,” says Dr Deeks. “What’s more, exercise can increase endorphins and decrease stress, depression and anxiety – exercise is often social and outdoors, and this can also help to build your levels of optimism.”

Dr Deeks also suggests: • Try to be mindful and live in the present moment. Focus on what is good about the moment, rather than constantly thinking about what you should have said or should be doing.

• Surround yourself with positive people.

People who are negative and draining can drain your energy and leave you feeling negative and sad.

• See things that go wrong as a challenge to learn from. This can be difficult, says Dr Deeks, “and I have struggled with this, but when I got through some very testing situations I realised I had learnt so much about myself”.

• At the end of your day, think of three things that went well during the day and focus on these, instead of the things that may not have gone so well.

Keeping optimism top of mind Although life will always bring its ups and downs, whenever you can, try to find the silver lining in each situation. Being optimistic doesn’t just improve the present moment, but could reap benefits for your health and longevity for years to come.

Published with the permission of Jean Hailes for Women’s Health. jeanhailes.org.au 1800 JEAN HAILES (532 642)

• Some people like to have a positive saying that helps them to refocus and reminds them that although things have been tough in the past they got through it – it might be something like ‘I have faced difficult times and I got through – I am okay’.

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@CamberwellShops

CamberwellShopping.com.au

Melbournians love Spring. A touch of sunshine, blossom on the trees and we come out of hibernation to be sociable again. It’s the perfect time to be in the fresh air and wander a street shopping centre like the Camberwell shopping precinct.

With over 400 stores it’s got plenty of your favourite chain stores but also interesting stores you don’t find in the shopping malls like antique stores, quirky gift shops, boutiques and a traditional produce market with many stall holders third generation market traders.

Spring also means news season is arriving in-stores.

The windows of the homewares stores have colourful displays of summer doonas and beach chairs, the boutiques have pretty floral dresses paired with pastel sneakers, the denim is now white and the scarves are silk instead of wool.

Fun events this month.

The Camberwell Trader’s Association in conjunction with Dymocks Camberwell host regular ‘Meet the Author’ events. Get the girls together for a dinner upstairs at Georges Restaurant as Graeme Simsion, author of The Rosie Project, launches his new book on September 15.

FREE activities for the kids.

You’ll also find FREE activities for the kids during the school holidays at The Well shopping centre, right near the café, so you get to relax as well!

New stores this month.

These include Bupa Dental, fashion boutique Silver Maple and ‘Jasmine Kids Outfitters’ with a range of kids clothing that includes princess costumes and a ‘pram station’ and playroom in-store that parents will love.

Find out more about Camberwell, the events, the traders and the competitions see CamberwellShopping.com.au

WIN A $1000

Go to Burke Road & The Junction StyleJunction.com.au

out The Find the perfect look check this Spring withLookbook $1000 for the latest season to spend on updating your wardrobe.

Shopping Spree in Camberwell fashions from boutiques in Visit StyleJunction.com.au to find out more and check out the Lookbook

Camberwell, and tell us your for the latest fashion from Camberwell boutiques.

With $1000 to spend, update your wardrobe favourite. just in time for Spring. Camberwell Shopping | Burke Road & The Junction www.CamberwellShopping.com.au *Terms & Conditions apply

*Terms & Conditions apply

Book into endota spa Camberwell for a 45min endota facial & receive a bonus 30min relaxation massage*

75min treatment for only $100, save $70 when you mention MamaMag

Pre-Prep Programme Weekly 3 yr and 4 yr old sessions Fun and engaging way using phonics to learn to read,write and spell New classes available for Term 4 Email : info@think-smart.net.au Call 0411 298187 or 0411 373 540 THINK SMART LEARNING CENTRE

900 RIVERSDALE ROAD CAMBERWELL

*Terms & conditions: valid only at endota spa Camberwell.

Treatment offer must be mentioned at time of booking, valid until Dec 31st 2016, Mon-Sat only.

endota spa Camberwell Ph: 98135789 540 Riversdale Rd, Camberwell camberwell@endotaspa.com.au

We're a family operated store, running for over 16 years, and a part of the local community. We’re best known for our friendly staff, great personalised recommendations, large children's section and 'hard to find' book search service. We also offer free gift wrapping!

DYMOCKS CAMBERWELL

The Well Shopping Centre Shop 114, 793 Burke Road Camberwell (03) 9882 0032 or email camberwell@dymocks.com.au Live Local - Shop Local - and don’t forget to mention MamaMag!

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mama can Cook!

Alex’s Pan-fried Salmon with Sweet Corn & Avo Salsa Ingredients:

Method:

2 x 200g salmon fillets 1 tsp olive oil salt & pepper, to taste

Place all salad ingredients in a bowl and toss gently. Set aside while you cook the salmon.

Sweet Corn & Avocado Salad: 400g tin corn kernels 250g cherry tomatoes, halved 1 avocado, diced 1/4 cup red onion, diced 1/4 cup fresh coriander, chopped 1 tbs olive oil 2 tsp red wine vinegar salt & pepper, to season 2 lemon wedges, to serve

Heat a fry pan to medium-high heat. Coat the salmon in oil and season both sides with salt and pepper.

Cook salmon skin side down for 2-4 minutes depending on thickness. Turn and cook other side for a few minutes or until cooked. It should flake easily with a fork and still be a little pink in the centre.

Serve salmon with salad and a wedge of lemon.

Serves 2 Prep 5mins Cook 10mins

These awesome recipes are straight from the 28 by Sam Wood program (Alex is Sam’s brother!)

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You heard right!

Sam says we can snack on chop chip cookies!

Choc full of protein!

Choc Chickpea Biscuits Ingredients:

Method:

400g of canned chickpea, drained, rinsed and patted dry with paper towel

Preheat oven to 180C. Line and lightly grease a baking sheet with baking paper.

1/4 cup peanut butter

Place all ingredients except choc chips into a blender and pulse for 45 seconds-1 minute, or until all ingredients are blended together and the mixture is a doughy consistency.

2 tsp vanilla extract 1/4 cup rice malt syrup 2 tbs coconut oil, melted 1 tsp baking powder 2/3 cup dark chocolate chips Makes 10 Prep 5mins Cook 15mins

Place dough into a large mixing bowl and fold through the choc chips.

Scoop out spoonfuls of dough and roll them into balls, it is easiest to do this with wet hands as the mixture will be sticky.

Place the balls onto the baking sheet and flatten them using the back of a spoon or fork.

Place into the oven and bake for 12-13 minutes or until golden brown and cooked through. Remove from oven and cool on rack. These can be kept in an airtight container for up to 5 days.

This recipe was skillfully contributed by 28 Create competition runner-up, Rebecca McCracken! Photo by Lexi Klaebe.

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give your kids a healthy start Every parent wants a healthy child and the key is getting healthy eating and active play right from the start.

The Infant Program, developed by the Institute for Physical Activity and Nutrition at Deakin University, supports parents to develop knowledge and skills to get children involved in active play and eating healthily.

It is all about getting good habits set up from the start, which is much easier than trying to change habits once they’ve developed, so the earlier parents can start, the better.

In their early years infants and toddlers are hard-wiring their brains about foods they’ll enjoy and physical skills they’ll maintain across their life. It is also a time when parents need support and are after some basic day to day strategies that help them make healthy choices for their children.

Children learn their food habits and preferences early in life making this a very important time for parents to get great advice and support.

Feeding is one area that confuses a lot of parents but help is at hand.

Healthy eating tips: • Babies are ready to eat foods at around six months of age.

• It is important to try and relax and embrace the challenges of first foods and the mess!

• Don’t give up trying to offer your children foods they don’t like – it typically takes 10 attempts before children will accept a new food.

• Children model their behaviour on their parents so enjoy mealtimes together as

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often as you can and remember that if you show you don’t like broccoli they probably won’t like it either!

• Provide a healthy range of foods and let your child decide if to eat them and how much to eat.

• The more you fuss about food, the more they will fuss so try not to make a fuss at mealtimes!

• Snacks are really mini-meals so give your child an opportunity to eat from a variety of foods such as vegetables, fruit, grains and dairy.

• Colour every meal with fruit and vegetables and give your child the best chance of learning to love a wide range of health promoting fruits and vegies.

• Fresh, frozen or canned fruits and vegetables are all great choices.

• Offer water regularly and ensure it is always readily available – take that water bottle with you wherever you go.

• Avoid offering fruit juice, cordial, soft drink and other sweetened drinks.

When it comes to active play, it’s easy to assume young children are naturally active enough. They certainly tire their parents out!

Yet it is all too easy for children to learn to prefer screens like television and playing on mum or dad’s phone. Often parents find it hard to know what or how to play with their baby or toddler.

Great active play tips: • Babies learn about the world by playing • As your baby starts to crawl, challenge them with different surfaces and obstacles to crawl over. Do the same when they start to walk.

• Find some time for active play with your child each day. Playing with your child helps develop their brain and body and is great for bonding.

• Children model their behaviour on their parents so try to limit your own screen time .

• Provide a range of active play opportunities and let your child decide which activities to engage in.

• Active play for toddlers is very important for their physical, mental and social development. It helps them learn how to interact and share with others, improves communication skills and builds self confidence.

• Have toys accessible that encourage movement like balls, toys on wheels (trucks, pull along toys).

• Music is a great way to encourage children to have fun and move around.

• Television and other screens (computers, iPads, mum and dad’s phone) are not recommended at all for children under two years of age.

• When the TV is off, your child has more opportunity to be off and running!

For more great tips and information on healthy eating and active play for children aged 3 months, 6 months, 9 months, 12 months, 15 months, 18 months, toddlers (and even for grown-ups!) visit www.infantprogram.org Associate Professor Karen Campbell and Associate Professor Kylie Hesketh from the Institute for Physical Activity and Nutrition (IPAN) at Deakin University developed the Infant Program.

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D:Events Presents

Warrnambool Friday 11th Nov

Essendon Friday 25th Nov

Bendigo Wednesday 16th Nov

Berwick Wednesday 30th Nov

Ballarat Thursday 17th Nov

Abbotsford Friday 2nd Dec

Geelong Thursday 24th Nov

For more details head to our website

Warrnambool Bowls Club

Strathdale Community Centre Buninyong Town Hall

South Barwon Civic Centre

Ukrainian House

Akoonah Park Centre Abbotsford Convent

www.themikmaks.com.au 18

Celebrate ‘the sweet life’ in Australia’s home of Italian style wines

Wine and food festival 19 + 20 November 2016

Book now winesofthekingvalley.com.au

the kIng of wIne Venture to the King Valley, in Victoria’s High Country (a 3 hour drive from Melbourne) and you could be forgiven for thinking you’d been transported to the hills of northern Italy.

Inspired by a childhood growing up in the town of Valdobbiadene, the birthplace of prosecco, Otto Dal Zotto planted the first prosecco vines in the King Valley in 1999. Its fresh, crisp, palate proved instantly popular with those seeking a relaxed yet stylish, celebratory drink.

Lovers of the sparkling Italian white are well rewarded in the King Valley, however there are many other Italian varietals the area is famed for - pinot grigio, arneis, nebbiolo and sangiovese. All wine styles that are designed to be enjoyed with food, as the Italians do. Today the King Valley plays host to 10 fabulous wineries including the original Brown Brothers who began making wine here in the 1880’s.

The King Valley area is ideally suited to viticulture, especially these Mediterranean varietals. They enjoy warm days and cool evenings, protected by the gentle slopes of the Australian Alps. Rich red soil and clear water of the King River runs the length of the valley.

The landscape is marked with distinctive corrugated iron kilns - a legacy of the days when tobacco was farmed extensively here.

Many of the kilns have been converted into innovative accommodation and cellar door facilities, a reminder of the past and present.

In the early days Brown Brothers worked with waves of migrant farmers to produce excellent quality grapes and wine, learning from each other’s experience and culture. This is what has created their unique expertise in Italian wine styles. It is authentic, true to the recipes of the past, yet innovative.

Dining in the region includes cosy cafes and country pubs, such as the Moyhu Hotel, which also serves as cellar door for young wine brand Merkel Wines. Meals in the region’s restaurants

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might feature Nonna’s gnocchi, local beef, lamb or goat, handmade butter and cheese or local honey, nuts and berries.

At Sam Miranda King Valley, regional and seasonal cuisine is expertly prepared and matched with a fine range of wines.

A range of options is available at Brown Brothers, from the Epi.Curious wine bar to the acclaimed Patricia’s Table restaurant experience.

You might like to join in a King Valley Ballooning experience early one morning at Brown Brothers, floating over the valley in a hot air balloon, followed by a prosecco brunch.

At the other end of the valley, Chrismont have just opened a spectacular cellar door, restaurant and larder which takes in expansive views and serves regional specialties from the family’s heritage spanning the north and south of Italy.

Pizzini and Politini Wines both offer cooking classes to teach you the secrets of their family recipes for salami, minestrone or cannoli, among other treats.

Children can enjoy swimming in the clean, cool Lake William Hovell, try their hand at native trout fishing, kayaking or horse-riding. Cycling fanatics take advantage of the quiet roads and challenging mountain trails; a flat, easy Pedal to Produce ride between cellar doors, farm gates and gourmet food stores in Milawa offers a less challenging cycling experience, and perhaps a more rewarding one!

Accommodation options include large houses to share between families, smaller B & B’s, gourmet retreats, a boutique hotel, caravan sites, cabins and camping grounds. The valley hosts two major wine and food festivals a year.

Weekend Fit for a King in June and La Dolce Vita coming up on November 18 and 19.

For more details visit www.winesofthekingvalley.com.au

Prosecco

Originating in the cool alpine climate of Veneto in north-east Italy, prosecco is a light and lively sparkling wine with a dry finish and a fresh fruit flavour through the mid palate. King Valley is the first region to produce an Australian-made premium prosecco. Its refreshing flavour makes prosecco an uplifting aperitivo with olives or cured meats or perfect partner to Asian dishes or seafood starters.

Sangiovese

Sangiovese is the main grape of the great Chianti Classicos of Tuscany. The King Valley now leads the way as Australia’s premier region for this red wine, a reputation that grows with every vintage, reflecting the great passion for creating wines to enjoy with good friends and food. The wine shows savoury, dark cherry flavours and earthy characters with fine tannins and cleansing acidity.

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PRESHIL | The Early Years Program Early childhood is a special time for powerful experiences that forever fuel the imagination of the scientist, the artist, the author, the philosopher, the builder – all children carry these experiences into their future as a core of inspiration, confidence and creativity. What happens in these earliest years are lifelong, and life-shaping lessons.

Our Kindergarten is nestled in the heart of the Arlington primary campus, fostering a ‘feeling like home’ with a large garden where children are nurtured and connected with others in this close community. The three and four year olds are together, giving the younger children the opportunity to learn from the older children and the older ones an opportunity to be leaders at this young age.

The program consists of a balance of collaborative projects, small-group teacher-led experiences and smooth transitions throughout the daily routine. Children have time for free play and time to pursue their individual interests. They are encouraged to learn by observing, questioning, discussing, wondering, doing, making, collaborating and expressing their thinking in ways that reflect their individuality, strengths and creativity. A love of books, stories, role-play, reading and writing are cultivated and form the basis of Literacy, Numeracy and Science. Specialist Philosophy, Art, Music, French and Dance teachers work with the children each week alongside the core program.

TRANSITION TO 5s PREP As part of our transition program, the 4s visit the 5s Prep several times a week for a collaborative project. Using story, teachers engage in shared imaginary role play, and explicit teaching, to deepen the children’s learning around concepts, both social/emotional and scientific.

The 5s Prep space is a carefully considered, unique space at Preshil. The program allows the children and teacher to engage in the building blocks of Literacy and Numeracy as well as other aspects of the Curriculum. At the core of our approach is flexibility and relationships, for the purpose of personalising and intentionally planning the space and experiences, allowing for the specific needs of the children. Play, choosing, making and creating a caring environment where children feel at home continues to be an important part of children’s learning in the 5s Prep in order for them to be confident thinkers of the future. You can also read a recent article in The Sunday Age online about our ‘Playworlds” titled “Little People Think Big”.

Ask us about: • Our unique environment • Conceptual developemnt through play in the Kindergarten • Philosophy in the Primary School • Transition to the IB programs* in the Secondary School • Year 7 Creativity & Innovation Scholarships • Our STEAM approach & electives

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For further information about our Tours or Playgroup, please call 9817 6135 or *visit preshil.vic.edu.au/why

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00s E $1 S TA K L L K I D A !

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YS TO O F AT s 0 S S! 1 0 0 BOOK PRICE & AIN RG BA

everything must go!

KIDS FURNITURE• NURSERY• TOYS• BOOKS• CLOTHING 641 BRIDGE RD RICHMOND

EVERYTHING MUST GO! 641 BRIDGE RD RICHMOND BUSINESS AS USUAL AT OUR MALVERN & NUNAWADING STORES! Offers valid at Richmond store only. Not available online or at Malvern or Nunawading stores. Personal shoppers only. Furniture and Nursery goods are not cash and carry.

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lovely locals

we explore prahran market 1.

1. Happy planet: Shop Neutral Most of us try to do our bit to look after the planet for the sake of our kids’ future. This lovely shop makes that easy. It provides amazing sustainable, healthy, and earth loving products - check out their range of natural cleaning products, vegan make up, non-toxic cookware, essential oils, sustainable lunch ware, reusable shopping bags, and loads more awesome stuff for your life and your home. They have an online store coming soon. Shop 6. www.shopneutral.com.au 2. Healthy family: Ripe Organics A beautiful organic grocery store selling only the best and the freshest of produce. All of their fruit and vegetables are Australian-grown and certified organic. Ripe’s well stocked shelves have gourmet treats and essential staples from around the world, with an emphasis on whole foods and healthy eating. See their website for recipes and to find out what’s in season. Shop 7. www.ripeorganics.com.au

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3. Happy kids: Peninsula Animal Farm Now that you’ve stocked up on some beautiful organic produce from local farms, Prahran market brings the farm animals to your kids every Tuesday from 9.30-12.30 in the Market Square for only $5 per child. The friendly team will supervise and assist your kids to hold cuddly animals, like the guinea pigs; to pat and feed cute animals like lambs, kids, calves, chickens, and bunnies. You will love seeing how excited the kids get, and what joy these furry creatures bring to their little faces. This mobile animal nursery also caters to birthday parties, schools, and many more Melbourne and Mornington venues. See their website for details. Market Square. www.peninsulamobilefarm.com.au

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4. Healthy tummies: Kooks Kitchen Think salads are just for summer? Well, think again. A colourful salad bar that specialises in a wide range of fresh gourmet salads based around Australia’s seasonal produce. The salad serves come in different sizes (and you don’t have to just decide on one), so you can have a quick lunch while you’re wandering around soaking up the market atmosphere, or you can buy a huge tub to take home for your family’s dinner, with a salad to suit every taste. Fast food doesn’t have to be unhealthy. They also offer cold pressed juices, smoothies, bliss balls, and soups. Shop 16. www. kookskitchen.com.au 5. Happy Mama: Cioccolato Lombardo Us mamas all reach for a little decadent treat at some point in the day. Come on, we all deserve the finest: handmade, gourmet, artisan chocolates! Owned and operated by award-winning chocolatier Tad Lombardo, this shop is the only manufacturing chocolate boutique at any of Melbourne’s fresh food markets. If you love chocolate, this is where you need to be. Hot chocolates, brownies, cookies, and so many more treats are made on-site. Shop 97. cioccolatolombardo.com 24

5.

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Join MamaMag on Opening Night of Bridget Jones’s Baby Thurs 15th September, 6.30pm at Village Jam Factory.

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$50 Ticket incl. movie, popcorn, water or soft drink & a fabulous goody bag.

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Tickets available at www.trybooking.com/MSLL Get your favourite ladies together and raise money to help beat women’s cancers.

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happy healthy kids How to encourage physical activity Why is encouraging physical activity in young children so important?

It’s no surprise that physical activity leads to the healthy development and growth of our children but not only does being physically active promote the development of gross and fine motor skills it also encourages children’s cognitive development and their ability to assess risk. By engaging in physical activity and active play children are able to express themselves and find freedom in movement, enhancing their self-esteem and confidence as emerging individuals. Active play also helps children build friendships as they develop communication, imagination, social and physical skills and peer-encouragement.

The Australian Department of Health recommend that children aged 1 to 5 years should by physically active every day for at least three hours, spread throughout the day. With so many ways to incorporate and encourage physical activity into your child’s day, three hours is easily achieved.

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Tips for encouraging physical activity - Be a positive role model and lead by example: being active yourself is likely to encourage your children to follow in your footsteps.

- Incorporate physical activities into your time spent together as a family, such as taking regular walks, visiting local playgrounds or playing sports in your backyard.

- Follow your child’s cues: Encouraging a variety of activities driven by your child’s interest will entice them to play for longer intervals.

- Praise your children when engaged in physical activity and acknowledge their development of new and improved skills.

- Enrol and support your children in organised sports or group lessons, such as swimming or dancing.

- Limit screen time: keep an eye on the amount of time your child is spending in front of the TV or using other screen devices.

- Ensuring your children have a well balanced diet so they have plenty of energy to participate in physical activity.

Physical activity for different age groups Babies: Encouraging tummy time on a blanket outdoors not only promotes motor development but encourages your child to explore their natural environment. Placing toys just out of reach and playing push/pull games with balls and soft toys are also great opportunities to encourage infants to be as active as possible.

Toddlers: Toddlers love to play and be active.

Encourage games such as hide and seek, follow the leader or stuck in the mud. Provide access to various sized balls for throwing and chasing and age appropriate obstacle courses.

Pre-school/Kindergarten: Provide rich stimulating environments that include climbing, slide and swing equipment and age appropriate obstacle courses. Preschool/kinder aged children love games such as potato sack races, kicking goals, and duck-duck goose.

Incorporating music into active play through dance and games such as musical chairs is also a great way to encourage physical activity.

Encouraging physically active children in childcare The Early Years Education industry recognise the important role that physical activity plays in the healthy development of our children.

All childcare services must ensure that ‘healthy eating and physical activity are embedded in the program for children’ (NQF: Quality Area 2.2).

At Petit Early Learning Journey, all Centres incorporate opportunities for physical activity several times throughout the day. Petit Centre’s feature both indoor and outdoor playgrounds meaning children can be physically active all year round no matter the weather! To enhance motor and social development, Petit Centre’s have teamed with Little Sports Heroes to provide weekly structured sporting lessons taught in small groups. The children have so much fun and look forward to these sessions each week and it’s been great to see their skills and confidence flourish! www.petitjourney.com.au

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MAMA of the month We’re thrilled to introduce our Eastside Mama of the Month, Emily Dupuche.

Emily is a busy mum who has written a cookbook, Food Babies Love: A guide to introducing solids. We all know how challenging this phase is, but her lovely book offers yummy and nutritious meal ideas for children, as well as practical advice.

Emily understands that a lot of parents are time poor, so she has also created a delicious new range of natural, healthy fresh pots for babies and toddlers!

Hi Emily, can you tell us a bit about your children, and what you love doing as a family?

I have 3 children - 8 year old twins Sophie and Louis, and 4 year old GiGi. They are the light of my life! Each one so different but all share a gorgeous gentle side with great empathy. Our favourite thing to do as a family is go camping – we love heading to the Murray River and hanging out in the bush. It’s our Happy Place.

How would you describe the recipes in your book, Food Babies Love? What made you decide to write it?

The recipes are all baby-friendly versions of well-known family favourites. I am a firm believer that babies don’t need, or like, bland boring food. As a keen home cook I wanted to share my love of food with my babies, and way back when I was introducing Sophie and Louis to solids I started experimenting with ways to make delicious food they would enjoy eating. The book evolved from there – I was creating all these great meals that my babies were loving, and sharing the recipes with my Mothers Group and other friends. The feedback was great and with a little encouragement from others I decided to write the book.

We would love to hear about your exciting new range of Fresh Pots. Where can we find them?

My new range of Fresh Pots by Food Babies Love is a direct response to the positive feedback to the book. I know parents want to do the right thing by their babies and cook fresh real meals, but life can get in the way. We

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only need to look at the huge range of heattreated shelf-stable baby and toddler meals to know there is a market for convenience meals for our littlest people. Yet what is on offer has a poor taste profile, offers little sensory stimulation (you can’t see, smell or touch the food), and due to the extreme heat treatments they have poor nutritional outcomes. Our children deserve better.

So for 3 years I have been working on developing a range of FRESH, delicious, and nutritious meals for babies and toddlers offering parents a better choice - all the convenience with none of the compromise. They are available in Melbourne, Sydney, and Brisbane, and very soon, Adelaide. There is a full list of stockists on my website.

Have you always had a passion for cooking and nutrition? What were you doing before you had kids?

I’ve always loved cooking and creating delicious food. Since I was tiny I would run restaurants at home: draw up menus, take orders, cook, and serve the food….and then flake out with exhaustion and leave the cleaning up to mum and dad! I think the family dinner table is most definitely the hub of the family, and should be fostered and treated with respect. My professional background is in marketing but this is what I love doing.

How do you juggle running your own business with motherhood? What is your favourite part of what you do?

Juggle is the right term. My family are first and foremost and that is why anything I do takes

longer than it probably needs to.

I’ve been lucky to work from home mostly, which has allowed me to be available for kinder and school runs.

But it does mean that my work is constantly in front of me and the to-do list is ever growing.

I do make exercise a priority in the mornings and go to the gym at 5:30 so I can be home before my husband leaves for work. When I don’t go my brain is definitely foggier – I need the me time I get at that ungodly hour of the day!

My favourite part of doing what I do is hearing from parents how much they love my book and how it is a permanent fixture on their bench top. And now I am hearing that Fresh Pots are a permanent on the shopping list, to help out on the busy days.

What other advice would you give mums who are considering starting a business?

Plan on it being a lifestyle choice, not a lottery win. Starting my own business has enabled me to be around for my kids which is priceless and I love that I have done it, but as a small business the last thing that gets attended to is my wage and most definitely my super.

But if you have a passion for something and can see a business idea in it, I think the rewards both emotionally for you and for your children are huge. The lessons they learn about having a ‘can do attitude’ and going after things can be very powerful.

Can you give mamas who are about to introduce solids to their babies a few quick tips please?

Use a smock, a bib and a drop sheet – they will save you countless hours of cleaning and washing Don’t offer your baby choices – if they don’t like what you’ve cooked then take it away but DO NOT bring them something else. You will be come a short order cook in no time. In most cases fussy eating is a behaviour, not a disease.

How you react and parent that behaviour will determine how severe it gets.

www.foodbabieslove.com.au

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empower your kids Empowering Kids Through Sport Without a doubt everybody knows how important it is to make sure your child is active.

The development of key gross motor skills and the health benefits are widely acknowledged by parents and early learning educators. Sport also holds the key in developing your child’s personality traits and learning important values that will last a lifetime.

Leadership - The world’s leading Presidents, Prime Ministers and CEO’s all have one trait in common, leadership. Effective leadership starts at a young age with team sports topping the list for those that nurture its development. Soccer, rugby and netball place your child in an environment in which they will learn through play to take control of a situation and help those around them improve. Peer to peer learning ultimately creates leaders.

Respect and Integrity - Winning and losing are a vital part of any sport and a reality of life. Encouraging your child to accept both graciously, will only have a positive effect as they become adults. The highs and lows of taking part in sport allow an understanding of respect and integrity to develop. Whilst they may not know the definitions of these words you will see that sport has instilled them into your child’s personality.

Team Work and Commitment -

Individual pursuits such as golf and tennis reinforce the need for commitment. A level of personal commitment is central to all of life’s pursuits and an early introduction to sport can set your child on the correct path.

The dedication and concentration required to perfect a putt shot or a backhand return

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develops the skills that will be reflected in the classroom and beyond. Commitment to team sports works on life-long traits such as camaraderie, cooperation and self-discipline.

All these skills are vital to their future and building successful relationships with friends and colleagues.

Honesty - Through sport children learn

to acknowledge the difference between right and wrong. The desire to win that is instilled in children at an early age is also tempered by professional coaching with an understanding of honesty and fairness. Sportsmanship can be a substantial building block in developing the right attitude in a growing child.

Adherence to Rules - Rules and laws

dictate much of how we live our lives, the ability to understand and adhere to them begins in childhood. Sport provides the opportunity for children to learn to play within the confines of set guidelines. By playing within the rules of the game children are actively tested both mentally and physically whilst having fun.

The holistic nature of sport means that numerous key values are learnt through action and interaction. As children play and learn together they ultimately develop these values subconsciously all whilst having fun.

By involving your child in sport at an early age you set in motion the development of skills that will create good human beings and stay with them for life.

Written by Christopher Duffy, Operations Manager & Head Coach (Rugby), Sport Star Academy. www.sportsstaracademy.com.au

Sport Star Academy provides children aged 1-16 years the platform to realise their sporting potential.

Professional sports programs: • to suit all children • for all ability levels • qualified team of coaches Visit www.sportstaracademy.com.au to select your sport option.

Call 1300 372 300

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www.sportstaracademy.com.au

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33Live Local - Shop Local - and don’t forget to mention MamaMag!

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getting tricky Little BIG DASH is coming to Melbourne this September and Mama can’t wait. Billed as the tough mudder event for families, kids and their parents can get together at Calder Park Thunderdome and tackle 10 colourful obstacles and a 3km run together.

MamaMag was lucky to chat to the Brisbane Event ambassador (they had their fun in July) and Olympic gold medal-winning swimmer, Libby Trickett. Libby has been involved in the event for a number of years, so who better to get the low-down from!

This is the first year Little BIG DASH has come to Melbourne and we have lots of excited families down here anticipating the big day.

As an ambassador for the Brisbane event, tell us what we can expect on Melbourne’s big day.

It is always such a fabulous experience for all the families involved! To have everyone getting outside, getting active, dressing up and having fun - it’s definitely fun for the whole family!

Organised by the team behind the renowned Sanitarium Weet-Bix TRYathlon, Little BIG DASH is designed to bring families together in activity. Was your family a big influence on your fitness commitment growing up?

Definitely! I grew up in North Queensland and we spent all our time outside being active plus I had to learn to swim at a very young age because we were always around the pool.

Participants are encouraged to dress up together as a family in costumes, which we think is totally awesome! Have there been any stand-out costumes that have stuck in your mind?

Minions and superheroes are always a favourite for these events. I love seeing bright colours, tutu’s and sparkles are my personal favourite!

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With 10 exciting obstacles to tackle on the day, is there one you think we’ll really love?

I love the bubbles! It is so much fun to play in!

I also love the blow up tackle men!

Besides the amazing obstacle track, what other fun can families expect on the day?

There’s always so much to see and do.

Lots of food stalls, great coffee (for the adults of course!), plenty of freebies and giveaways as well!

Not only are you a four-time gold medal Olympian, you can now add the title of “Mother” to your resume. Would you describe this as your greatest achievement to date?

Without a doubt. Great achievement and probably one of the most challenging years of my life. She is gorgeous and hilarious but is also stubborn and incredibly active so she’s definitely a handful!

Your daughter, Poppy Frances, has just celebrated her first birthday. Has your first year of motherhood lived up to all your expectations?

It’s been amazing but also not what I expected.

I thought I would adjuste more easily than I did but at every turn Poppy has challenged and surprised me!

Do you have any funny parenting stories you’d like to share to give us a giggle?

Yes! That time I changed Poppy’s nappy after a particularly massive poo and realised almost two hours later that I had somehow smeared some poo onto my tshirt and also found remnant on my sneaker!! That was a very levelling moment. You realise that it doesn’t matter who you were before kids, even an Olympian can still walk around for 2hrs with poo on their shirt!

You put on a lot more weight during pregnancy than you expected and it took you 10 months to get back to your pre-pregnancy weight. Do you have any words of advice to other mums feeling the pressure to lose the baby-bulge?

My biggest thing was to love my body at every stage. It’s really a miracle to create a little human being and it’s important to acknowledge that. Don’t worry about the number on the scales! That doesn’t define you. Does your body do everything that you like it to? Be patient and loving to yourself and eventually you will be happy and healthy!

You describe yourself as a massive big kid at heart. Do you think this will rub off on little Poppy?

I hope so! She’s a nutcase and she’s definitely got some cheekiness. I just hope she laughs a lot and has lots of lighthearted joy in her life.

To join in the Little BIG DASH action on September 25th at Calder Park, visit www.littlebigdash.com.au

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Turn the page Calm with the Very Hungry Caterpillar by Eric Carle This sweet and simple hardback gift book is the perfect guide to calming the mind, whether it be before bed or for when the little ones just need a bit of quiet time. Carle’s beloved illustrations warm the heart on this enchanting journey to mindfulness. For ages 2+

Kids Cycling Handbook First, choose your bike. Do you need a road bike? A mountain bike?

A BMX? Do you know what the first bike looked like? Do you know what all the parts of a bike are called? What to wear when riding?

How to fix a puncture? Do you know the road rules for cyclists or what the record is for cycling around the world? This book has all this, and more! The ideal book for kids who love to ride. For ages 9+.

Kicking Goals with Goodesy and Magic by Anita Heiss, Adam Goodes and Michael O’Loughlin Two footy legends answer questions about friendship, family, sport, leadership and life. This funny and fascinating look at growing up, school, getting into trouble, playing for an AFL club and just being yourself is an original and inspiring book for children from all kinds of backgrounds and with all kinds of interests.

The Bubble Boy by Stewart Foster Joe has a life threatening illness which means he has been living in a hospital room for as long as he can remember. Only a very few people are allowed to visit him in his ‘bubble’ and for this eleven-year-old every day is very much the same. That is until a new nurse arrives and changes his life forever.

Heartbreaking yet life-affirming, this is an uplifting new novel for ages 10+.

This month’s book reviews are by the staff at Tim’s bookshop, Kew and Canterbury. With 25 years of independent bookselling experience, a fantastic range, and friendly and knowledgeable staff. www.timsbookshop.com.au

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love food Have you ever put leftovers in the fridge only to rediscover them a week later with some fuzz growing on them?

Bought some fresh fruit only to see it passed over until it’s shrivelled and unappetizing?

Made dinner for everyone only to find plans have changed and only half gets eaten?

These are the everyday stories of food waste that have probably happened in every house at some point.

• We don’t know how to use leftovers.

We’re simply not using our food as wisely as we could be. And it costs households money and impacts the environment, including contributing to climate change.

But there are steps everyone can take to reduce their household’s food waste.

Do I really waste that much money on food?

Yes! here’s how much it’s costing: • The average Victorian household throws out $2,200 worth of food each year – that’s $42 per week!

Most of the time, it’s not intentional. No one likes to see good food go to waste. We buy delicious food to feed ourselves and our families and then life gets in the way.

• One fifth or 20% of the yearly grocery budget is wasted on average. That’s like throwing out 1 in every 5 bags of food you buy!

Unfortunately that all adds up to some pretty shocking numbers...

• Victorians collectively throw out $4 billion worth of food each year – that’s enough to feed 367,000 families for a year, based on a weekly spend of $207.

Each year in Victoria, households throw out 250,000 tonnes worth of food – enough wasted food to fill Melbourne’s Eureka Tower.

The average Victorian household throws out approximately $2,200 worth of food each year.

Why do we throw away so much food?

There are some common reasons why we waste food. Most food is thrown out because:

• Victorians throw away $700 million worth of leftovers per year – that’s enough to buy laptops for 580,000 school children So while nobody wants to waste food, it certainly does happen. And it is potentially costing your family money as well as wasting precious resources.

The good news?

• We don’t check the cupboard or fridge before going shopping.

Wasting food is something that we can easily change by just doing a few things differently like shopping with a list and checking if we’re storing items correctly.

• We’re not planning our meals and menus as much as we could.

You’ll save on your grocery bill and help the environment!

• We forget about food we have in the fridge or freezer.

• We don’t get to use our food before the use-by or best before dates.

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• We buy or cook more than we need.

hate waste Food waste and kids

Sick of seeing lunch boxes come back from school full of food?

Bringing the kids along on the path to less waste can seem like a challenge but there are ways to make saving food, money and the environment kid-friendly, starting with Lunchbox Leftovers.

Summer Table cookbook author and Melbourne mum, Jodie Blight, has some great tips and recipe ideas on how to spice up your kids lunch box to save you some money, reduce food waste and make sure those lunchboxes return empty.

Noodle boxes – cook vermicelli or Pad Thai rice noodles and toss with leftover salad or vegies (lettuce, cabbage, carrots, capsicum, cucumber, snow peas, bean shoos etc.) and a sprinkle of sesame oil. Serve in a noodle box for a bit of fun (you can pick these up at the $2 shop).

Souvlaki – on a wholemeal pita (or in the pocket if you prefer), lay sliced leftover lamb, cherry tomatoes, sliced cucumber, a handful of baby spinach leaves and top with a mint yoghurt dressing. Wrap in foil and it looks just like a bought one. Ideas for filling – capsicum, avocado, carrot, cucumber, leftover cooked chicken/ pork/ beef /prawns, bean shoots, the list goes on. Even leftover coleslaw works.

The best part of this is the kids can choose their own fillings.

Roast Chicken legs – wrap the leg of leftover cooked chicken legs in baking paper or foil as they can get a bit messy. Maybe throw in a napkin as well. Finger lickin’ good!

Pasta – revive last night’s leftover pasta with some freshly chopped cherry tomatoes and basil. Mix together one part balsamic vinegar with 3 parts olive oil and toss through pasta and tomatoes. Don’t forget to pop a fork into their lunchbox.

Rice paper rolls – prepare the noodles and chop the vegies the night before (all except the avocado). All you have to do in the morning is soak the rice paper.

Frittata – use any leftover veg, cheese, chopped ham, spring onions, herbs (literally anything you have in the fridge). Mix 10 eggs with ½ cup milk, add salt and pepper and other ingredients, then pour into muffin cups and cook at 200C for 15 minutes or until cooked.

You can prepare and cook this the night before and freeze any extras for another day.

Love Food Hate Waste is brought to you by The Victorian Government and delivered by Sustainability Victoria. www.lovefoodhatewaste.vic.gov.au www.hellotable.com.au

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Breaking Bad Habits When 94% of women say they have the knowhow to be healthy, and most often they even have the motivation, but still fail with their health goals, it becomes a worry. In fact these same women say they don’t fail because of know-how or even motivation, they fail because old habits creep back in.

Many women have a thirst for health knowledge believing knowledge is power. In my line of work, I no longer believe knowledge is power, knowledge is only potential, commitment is power, and building good habits is the only way to make your commitments last.

Tell me if this sounds familiar… It’s Sunday night.

Once again you’ve totally over-indulged, so you sit down, you plan your healthy eating plan. You select the most nourishing meals, you even map out the exercise you’ll do… fired up and full of conviction. Monday morning rolls around and you’re even a bit excited to start your new health plan… Only by Thursday night it’s 8pm and you realise you’re sitting on the couch with a bag of your favourite treats in your hand and you’re already half way through before you realise…

CRAP … I’ve done it again. Ok, so that is not just a random example, that’s my example, my story, my habit creeping back in. What I didn’t realise, was just how common the top 5 worst habits are that sabotage the best intentions.

The Top 5 Hab its that sabota ge your health go als...

1. Night time bin

ge eating.

2. Falling off the health wagon… and you keep going.. (eve r said “I’ve alrea dy broken my diet, I might as well keep going”?)

3. Overeating 4. Too much wi

ne 5. Lack of a stron g exercise habit

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Breaking bad habits is actually easier than you think, you just need the formula to do it.

1. Know your trigger Firstly, know what triggers your habit. It could be a thought, a feeling, or even a time of day. Once you know your trigger you can either remove it, change the habit, or indulge in your habit mindfully. Knowing your trigger buys you conscious choice either to move toward your health goal, or to move away from it. When you know what triggers your habit, you have the ability to consciously choose to either remove the trigger, or replace the habit.

2. Remove the trigger or change the habit If you can remove the trigger (like remove the chocolate bar from the fridge) do that. If your trigger is something you can’t remove (like a husband, a television, or your children) then you’ll need to change your habit. To change your habit really tune into what’s driving your habit. Are you really seeking some self care, or a reward for a good day’s work? Once you know what you’re really craving, then you can replace your bad habit with a better one, like yoga, a massage or even just some time out.

By Melitta Hardenberg.

For more information on how to break bad habits, jump onto www.breakingbadhabits.today and download your free 7 day kickstarter program.

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0452 239 920 www.carnivalforkids.com.au 9 Yertchuk Avenue Ashwood | Since 2005 Live Local - Shop Local - and don’t forget to mention MamaMag!

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father figure There are many kinds of families but today I am addressing fathers and one or two things that may be important to them. I’m writing about this because I have noticed that sometimes fathers are confused about their role in a new family.

In the past, a “good father’ has been defined as a successful breadwinner. And that was their role, as well as being the tough guy that kept the kids in line: “You wait till your dad gets home.” Everybody missed out then, with only that skeletal expectation to go by.

Times have changed. Mostly. It is the ‘new’ kind of father that I am writing about today. And I am inviting you to think about the fathering role holistically.

Imagine three concentric circles...

In the centre is the baby, the new being. There is a special holding going on here and it is the task of the mother whose body still sustains the baby, not necessarily with breastmilk because sometimes that doesn’t work out, but with her focus and with the intimate connection that was formed at conception, and continues. She is the first enclosing circle around the babe.

Many fathers begin to be a part of that sustaining now, as we have discovered they can do this with their bodies too, gentling and calming with closeness, embodying safety for the little one.

Researcher Susan Guibert, reporting on some of the research about these things, writes: “When men become fathers, testosterone decreases, sometimes dramatically, and those who spend the most time in hands-on-care… have lower testosterone levels.” She goes on to say this suggests “that active fatherhood has a deep history in the human species and our ancestors.”

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But I think the father’s role is even bigger than the one many are now recognising and taking up. I think the father is the outer circle that surrounds the other two. His job is to encircle and sustain with his strength, his mate and their child. Of course many recognise and live this notion, but I think it bears thinking about because when a man thinks of his role in this way, it becomes very clear that his is a unique task, one that only he can carry out.

Donald Winnicott, paediatrician and psychoanalyst, said that the prerequisite for healthy development is “the continuation of reliable holding in terms of the ever-widening circle of family and school and social life.”

The father is the first external relationship.

As the babe becomes aware of this safe male bigness, this awareness, fuelled by curiosity about this important other, instigates the first tiny steps beyond the dyad, the entwining of mother and babe.

But even more than this great and vital task, it is the job of the father to enable the dyadic relationship while it is so essential for the two who have made such a great physical journey together. When a mother is well held by her mate (and I mean holding in the wholistic sense: to bear, sustain or support) she is able to carry out her own vital tasks. Good fathering makes this possible, easy even. The task of the dad is to say, in many ways, whenever it is needed “Don’t worry, we’ll figure it out,” or “Don’t worry, leave it to me,” or “What do you need? I’ll sort it,” or “You’re doing so well. I love how you mother our babe.”

Sounds simple but sometimes it’s hard to do, for a host of reasons. That’s probably why dads are strong, I think.

By Barbara Churcher Barbara Churcher Psychotherapy www.barbarachurcher.com.au

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The importance of exercise during pregnancy We all know the common symptoms of pregnancy; back aches, restless legs, lethargy, fatigue, the list goes on. So what if there was a way to reduce or eradicate some of these aches and pains?

Good news! The answer is exercise Come back in time with me to 2012. I was pregnant with my first son. Whoa! Morning sickness hit me like a tonne of bricks. Exercise quickly fell by the wayside. I then won a scholarship to travel around the UK for a month. Not a bit of exercise to be seen there either.

By the time I got home and got my act together, it had been almost five months without proper exercise. I had constant pain in the middle of my back and my hips ached.

I didn’t sleep well at all for the rest of the pregnancy. I felt the need for weekly massage to loosen everything up.

Fast forward two years to my second pregnancy. This time around I would not make the same mistakes. I worked out most days, even if it was a walk or teaching a class in my personal training business.

My pregnancy went down a very different road.

I had no hip pain, no back pain. I slept well and had more energy. Because I was taking high intensity classes during my first trimester, I was forced to continue through the morning sickness. Low and behold, it actually gave me more energy to get through the rest of the day.

Alas, the nausea remained.

There is no more important time in your life to be active than pregnancy.

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Research shows women who exercise regularly throughout their pregnancy, say, from 20-60 minutes, three times per week, experience fewer aches and pains and improved sleep.

They also gained less weight during pregnancy and experienced improved mental health and self esteem.

Self esteem is a critical concept here.

Pregnancy is a challenging time for many women, who until now have had total control over their weight and appearance. As our body changes to accommodate a growing child, it’s easy to see why some women become anxious or concerned about their appearance. Exercise is one proven way women can continue to feel strong, fit and healthy, knowing they are doing everything possible to look after themselves.

It’s also known that women who continue to exercise during their first trimester are more likely to continue for the rest of the pregnancy.

In a study by the University of Adelaide, researchers reported a range of benefits for the babies of women who exercised during pregnancy, including a reduced chance of moderate to severe respiratory distress syndrome and reduced length of stay in hospital.

So what of birth and recovery? Well, women who exercise during pregnancy are less likely to require intervention during labour including caesarian, forceps or vacuum. Though there doesn’t seem to be an overwhelming argument that it will make labour easier or shorter. During my second pregnancy I really focused on strengthening my glutes and core in preparation for pushing, and believe my

strength and fitness did serve me well. After all, labour is a marathon, and you can’t run a marathon without training.

I have also found it far easier to resume exercise this time around. I maintained a good level of fitness while pregnant and was able to pick up where I left off rather than starting from scratch.

So what exercise should you be doing while pregnant? Well it all depends on what you were doing prior to falling pregnant.

In years gone by we were given strict guidelines for exercise during pregnancy including working out with a heart rate below 140bpm, avoiding weights and running and doing the “talk test”.

What we now know is that the exercises a woman was doing prior to falling pregnant are usually safe to continue. As the pregnancy progresses women should listen to their bodies and what feels comfortable, without ego or preconceived ideas of how hard they should be going.

And lastly please, ladies, look after your pelvic floor. Sure you can run and jump and skip as much as you like during pregnancy. But there are plenty of exercises you can do without putting such enormous pressure on your pelvic floor and risk years of incontinence.

So what are you waiting for, get active today!

By Libby Nuttall Libby Nuttall is a women’s personal trainer in the Macedon Ranges. When she’s not hanging with her two sons, husband and Weimaraner (a.k.a; the boys), she is running high intensity fitness classes, volunteering as the president of the local playgroup, or working on her range of online, pre and post natal wellness programs, Miracle Months. www.miraclemonths.com

The most crucial points to remember is to work with your body to try to maintain fitness, not increase fitness while pregnant. Give yourself the compassion and space you deserve to rest as well as working out.

I would advise women avoid any abdominal work such as crunches and double leg lifts, as these will increase the risk of Diastsis Recti (abdominal separation), and if you are experiencing any hip or pelvic pain then avoid single leg work such as lunges.

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