Northside MamaMag September 2016

NORTHSIDE

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 Northside mum

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

28bysamwood.com

28 minutes, for 28 days.

It's all I need to change your life.

’s Days

en Childr

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Children’s Days MON 19th - THU 22nd SEPT Live Live, Ben And Holly’s Little Kingdom.

MON 26th - THU 29th SEPT Live, Hoot and Hootabelle’s Owl Pal Playdate!

Y BTIU ETS K C INE L

www.tulipfestival.com.au

ON

Tesselaar Tulip Farm, 357 Monbulk Rd, Silvan Vic 3795. OPEN 10AM TO 5PM DAILY.

It has been a big month at MamaMag HQ. A huge congratulations to our fearless boss, Sarah Cavalier who took out a trophy at the Ausmumpreneur Awards.

So well deserved, she’s one in a million.

I was honoured to stand (and drink bubbles) beside Sarah all night. Luckily home for the night wasn’t too far away at the decadent Crown Metropol. As we finished our first bottle of bubbles while getting ready on the 24th floor gazing out at the World’s Most Livable City (6 years running!), it could have been my wedding day – hair, makeup the works! Thanks must go to Tiarna Robertson, best in the business and my fairy-godmother for the night!

The food at Crown delivered (still thinking about dessert) and the bubbles kept flowing all night. Perhaps a little too free-flowing, following us into the nightclub! Who were we? Bad Moms inspired!! Have you seen it? If not, #getyourtitsup, it’s a cracker! And join us for our Bridget Jones’s Baby Fundraiser this month while you’re at it (September 15th at Village Jam Factory).

Another highlight for me was attending the launch of Thankyou Baby – an incredibly inspiring night where I got to meet and hear speak, co-founders Daniel Flynn and Jarryd Burns. The online mag, Wonderful Mama (which we adore) has partnered with Thankyou to create a Thankyou community. As mums, we know that it takes a village and Wonderful Mama becomes that global Thankyou village.

August also saw a trade expo buzz, with Life & Kids Instyle and TiniTrader showcasing exceptional wares and beauty.

We met some very talented makers and mamas and look forward to profiling some talents in the future. I possibly left Kids Instyle with a giant Swan clothes rack from the amazing Devine by Design for Lotte!

As we hit print I’ll be catching some early spring sun in the Sunshine coast. After all those events of the past month, I’m in need of a detox and holiday. Is it too late to embrace the #summerbodiesaremadeinwinter motto? I better get on to the Sam Woods 28 day program pronto!

Stay happy and healthy mamas and bathe in the beauty of Spring. Your best accessory is your confidence, so bring it baby!

@localmamamag

WIN

Contents Ditch the device

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Tech savvy sedentary children

Parklife 8 Edinburgh Gardens South Playground

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

Mama of the month

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Rhianwen Seiter from B2S Fitness

Lovely Locals

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We explore Moonee Ponds

Bridget Jones’s Baby

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Join MamaMag on opening night

Happy healthy kids

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Encouraging physical education

Getting tricky

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We meet the lovely Libby Trickett

Love food, hate waste

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What are we really losing?

Empower your kids

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40 42

Dads and how times have changed

Colour & WIN

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WIN Play-Doh party cake sets

Exercise during pregnancy

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We discuss the importance

Breaking bad habits Easier than you think

MamaMag September 2016

www.28bysamwood.com MamaMag is published monthly for the mums of Melbourne’s North by Grizzle Design Pty Ltd.

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

Moonee Valley, Darebin, Moreland and Yarra.

In the Maribyrnong City Council

Father figure

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.

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The secrets to success

Springtime festival fun

Visit our Facebook page to enter

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Teach your kids a dance or two!

Worm farming with kids

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.

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

Empowering them through sport

Get movin’

1 of 1o 28 by sam wood oNLINE fItness programs

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Editor in Chief: Sarah Cavalier Northside Editor: Kirsty Chick National Key Account Manager: Justine Whatmore Northside Advertising Sales: Tennille McKelvie tennille@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 Edinburgh Gardens South Playground 173 Alfred Crescent, Fitzroy North Edinburgh Gardens is a real hub for inner north families who can often be found indulging in some sunshine with a picnic in the lush grassy and shady surrounds. Food trucks often pop up here, which makes the picnic notion even easier and the atmosphere nice and relaxed.

The fully-fenced playground caters to a wide age range with a dedicated toddler slide, a sprung see-saw, spinner, swings, sandpits and our favourite feature the brightly coloured blackboards. The chalk scribbles are heartwarming and reminded us, even on the rainy day we visited, that life and community was well and truly alive and playful here.

The playground also features a climbing web, and an extensive wooden fort with a cubby shop shelter underneath that the littlies will adore.There’s also a bridge, plenty of rocks to clamber on and a great blend of natural

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materials and shrubs that give the park a nice nature-based feel. The height chart is a handy little feature as is the double bbq inside the playground area with picnic seating which makes it a popular spot for birthday gatherings.

Perhaps the most unique feature is the amphitheater that provides a raised platform, the only real shelter, seating and a stage for those improv performances! The creativity of the North is fostered at a young age!

You will find toilets a short walk away and of course plenty of space to run amongst on the oval so bring the footy, soccer ball or even the basketball for the half-court nearby. Edinburgh Gardens also features tennis courts, bocce and lawn bowling rinks, a grand rotunda, community room and skate facility. The tall gorgeous trees that frame the outline of the playground make for a striking backdrop.

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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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Work at his very own private zoo, and learn from Chris himself! Get up close and personal with over 2000 animals!

Discover what drives Chris to work with animals.

Who knows your child could follow in his footsteps!

This is an exceptional hands-on experience, which is offered nowhere else.

Chris has personally designed this exclusive program.

Strictly limited numbers of children will ensure that your child will get the WILD experience which they CRAVE! Chris’ zoo is nestled in the foothills of Mount Macedon.

It’s an easy 50 minute drive from Melbourne’s CBD.

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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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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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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 20

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

MAMA of the month Rhianwen Seiter is the busy Coburg mama behind B2S Fitness, connecting community and empowering families through fitness.

Inspired by her three babes, Deakin (10), Atticus (6) and Ayla (5), to be the best role model, she has created a platform, which invites all parents to get active and involved in their local community.

What is the B2S program and where can it be found?

B2S Fitness is a fitness fundraiser for adults hosted in primary schools and supported by VicHealth.

We partner with primary schools to run group fitness sessions for parents, teachers and members of the community throughout the school terms. Our sessions are held at times that are most convenient to both working and stay-at-home parents so they can build a stronger connection and sense of community within their local schools. A portion of the proceeds go toward fundraising for the schools so the more participants we have attend, the more fundraising dollars the school receives.

We offer a variety of different sessions from boxing and circuits, to beginner sessions and family friendly sessions where the whole family can exercise together. At this stage we run programs in the inner north of Melbourne and operate out of Brunswick South PS, Moreland PS and Coburg North.

How did the B2S Fitness journey begin?

About 3 years ago I had a wake-up-call moment regarding my own health and fitness.

I was staring down 40, I had 3 children to role model for and thought if I don’t do something about my health and fitness now it is only going to get harder from 40! The final tipping point occurred when my brother asked me to MC his wedding and I realised that there was no way I was going to stand up in front of all our

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friends and family looking like I was pregnant with a fourth child. So I started running, signed up for a ½ marathon, started eating better and joined a local bootcamp.

I really enjoyed the comradery and diversity of the bootcamp concept and when the 6-week program ended, I wanted more! I had also been heavily involved in the school and crèche fundraising groups, organising events and fundraising drives, so my two passions really collided at this point.

As the program at Moreland grew so did the realisation that other schools could benefit from this program too, so with the support of VicHealth we have been refining the concept and building our capability over the past 2 years and we now operate the B2S Fitness program in 3 schools with another couple schedule to open in Term 4!

How important is connecting schools, parents and fostering community?

Our program develops stronger connections between parents and schools and helps to foster a greater sense of community within the school…The B2S Fitness program enables busy parents an opportunity to connect and engage with their local primary school whilst claiming some valuable healthy ‘me’ time and supporting their children’s education. Children often do better in school if their parents are more connected to and engaged with their school community.

What drives your passion?

I am really passionate about building more connected communities and leaving a positive footprint on this world. This journey really began because I was determined to be a healthier role-model for my own children. To show them it is possible to achieve a balanced, fun life where fitness just slots into the daily routine and where you can be the change you want to see. I recognise that as parents of children in primary school we are at our most influential stage of parenting and we have the greatest opportunity right now to maximise our impact. They are watching our every move and taking their lead from us so we have an obligation to them to be the best version of ourselves that we can be.

As parents we often sit on the sidelines and watch our children exercise, sadly there are really so few opportunities for kids to actually exercise with their parents. That is why I’m so proud and inspired by the unique reality of what we have created at B2S Fitness. Our programs both enable parents to enjoy some important ‘me’ time when exercising in an adult session but they also create the opportunity for parents and their children to exercise together in a fun, safe supportive and non-competitive environment with the family sessions we run.

What keeps you motivated in those tough moments – both in business and in fitness?

I am really inspired by what we are doing at B2S Fitness. I often attend and participate in the sessions that we run and always walk away from those feeling inspired and encouraged and truly amazed at the positive impact our business has on each school community. I enjoy talking to all our participants and hearing their success stories. I was speaking to one participant last week who told me about her new plank hold time...7 minutes 20 seconds and when she started with us 18 months ago she could only just hold a plank for 30 seconds!

I realise that we have only just touched the surface and am excited by the reality that there are many more school communities that would also benefit from our programs.

What advice do you have for other Mums wanting to start their own business?

Follow your passion and the business will grow.

Surround yourself with strong supporters who can bring expertise to the table that you don’t have. Invest in a nanny who can pick the kids up from school occasionally because 3.30pm comes along very quickly!

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lovely locals

we explore moonee ponds 1.

1. The Valley Cellardoor – these guys are stocked full of lots of yummy wines (floor to ceiling on the walls) and they change their wines by the glass all the time. Plus they’re more than happy to let you try (if available) before you buy a takeaway or in house bottle. You can eat in with their menu of pizzas, cheese platters or antipasto boards, order in from close restaurants or take your own snacks. 18-20 Hall St. 2. Darling Street Espresso – Our pick of the best coffee in the local area.

Robyn Neave is both owner and chef, who sources much of the produce from the café’s Riddells Creek kitchen garden, ensuring an organic, seasonal and fresh focused menu. The food is an absolute delight. Try the Sticky Date & Fig Pudding, in fact try anything and you’re likely to be satisfied. The Baked Egg Bubble & Squeak is a good kick-start to your day.

Beau their main waiter, barista, friendly face, is fantastic as well.

146 Athol Street.

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3. Nabiha – A really little almost misable café but the girls that run it are so sweet and their coffee is great too. Limited menu as their kitchen area is mainly an area for reheating food they’ve prepared elsewhere.

There’s a Middle Eastern flavour to the menu – zataar pizzas, paninis and baked eggs. Their muesli, yogurt with seeds & nuts is a must try. You’re welcome! It’s always packed – this is a place best saved for those childfree moments. 10 Hall Street.

4. Kidstuff – This toy store gets our nod of approval for their amazing, knowledgeable and friendly staff. You can be assured that the educational value is there as their motto is ‘for a brighter child’ and if the toy, puzzle or game does not encourage the development of a child’s mind, imagination and physical wellbeing – it won’t be stocked here in the first place!

Recently opened, this store stocks a huge range of educational gifts that aim to inspire individuality and reward curiosity. Kmart Mall, Moonee Ponds Central, 9370 5250.

5. Listen to your body – This boutique gym for all ages has been run by a lovely family, Dwayne and Angela, since 2014. The duo believe that exercise can be made simple whilst also understanding that one approach does not work for everybody. Individually tailored PT sessions or a group fitness timetable are on offer, including barre, boxing, cycle core, pilates and yoga). The studio is comfortable and non-threatening – you’ll find no mirrors inside the workout area (a purposeful design). A great place to begin that health and fitness journey. 2/38 Margaret Street, 9370 5403 6. Cupcake Queens – to balance out all the fitness and healthy living lifestyle that we’ve been banging on about, one must always indulge in some sweetness, right? They do same day cupcake deliveries. Look out for their kids decorating cupcake class – suitable for 4-12 years of age.

Next classes are on September 19th and can be booked online.

26 Hall Street. 1300 972 827 www.thecupcakequeens.com.au 24

4.

5.

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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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Incinerator Gallery School Holiday Workshops Thursday, 22 September to Thursday 29 September Let your children’s creativity run wild in these fun and friendly workshops • • •

Ceramic Pot Plant Critters Face Paint by Children Polymer Clay Jewellery

For more information, and to book, visit incineratorgallery.com.au or call 8325 1750

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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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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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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.

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35Live Local - Shop Local - and don’t forget to mention MamaMag!

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get movin‘ Get busy with your little ones and teach them a dance or two!

Music and movement play such an important part in a child’s development. Teaching your child some simple dance moves to a piece of music or learning the actions to a nursery rhyme will enhance their co- ordination, rhythm, memory and listening skills. On top of all of those amazing skills you are also encouraging your child’s creativity and imagination!

“Can you reach the sky?” Hands up to the sky “Can you sit up straight?” Sit up straight with legs crossed “Can you clap to 8?” Clap your hands while counting to 8, encourage your child to count along with you.

Here are some fun moves you can teach the kids that will not only be fun to do but you might even break a sweat doing them!

Jumping cushions

Can you point your toes?

If you have an area in your house large enough to have a boogie, then scatter 2 or 3 cushions on the floor and pop on your favourite tune.

Start by sitting on the floor with legs straight out in front.

You can sit your baby on your lap with their legs on top of yours and help them along with the actions.

“Can you point your toes?” Point your toes “Can you touch your nose?” Touch your nose “Can you lift your head?” Tilt head upwards “Can you go to bed?“ Pretend to sleep

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“Can you reach out wide?” Stretch out your arms either side of you

In a follow the leader style skip and dance around the room jumping and leaping over the cushions as you come across them.

You can take it in turns as who is the leader and also what direction you are going, jumping forward and backwards over the cushions.

Watch the kids improve in ‘leaps and bounds’!

Hands up and clap!

Form a circle if there are 4 or more of you, otherwise just face your dance partner so they can mimic your moves. Once you have mastered this dance sequence you can try it with some music!

Hands up! Raise arms up in the air, palms facing forward And clap. Clap hands in front of you Roll it down. Roll arms forward bending over towards the floor.

Roll it back. Roll arms backwards to stand straight up again

Enjoy watching your little movers and shakers develop their awareness of their body and if you do join a movement or music group you will see their social skills increase as they learn to share, wait their turn and also shine in the spotlight. But whether you are dancing at home or at a dance class the main thing is to have fun!

Written by Stacey Herden, Director of D I S C O D I S C O classes are held at Northcote and Fitzroy North.  littledisco.com.au

Shake to the left. Shake hands to the left side of your body Shake to the right. Shake to the right side.

Shake it down. Shake hands down in front of you towards the floor.

Then bring it in tight. Make fists with your hands and pull them up to your hips.

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worm farming with kids “How many pets do you have?” “About 10,000!”

Worms that wriggle make children giggle!

Kids and worm farms are a great combination, with plenty of hands-on opportunities for early lessons in science, biology, ecology and sustainability. It’s also a pathway to teach children about responsibility and caring for animals. Together you can decorate their worm farm, count worms, baby worms and eggs, discover what foods they like most - just don’t try to name them all!

There’s some evidence that contact with soil might be critical to building a strong immune system*, and worm farming contributes to the future health of our planet too by reducing household waste and preventing the release of methane in landfill, a greenhouse gas 25 times more damaging than carbon dioxide.

A well-managed worm farm will not smell or attract flies! Here are my top tips for success.

1) Start slow and be patient!

Worms will eat roughly their weight in a week, but starting out you’ll usually have only 1000 (250g) compost worms – and if you added coconut fibre, paper or cardboard as bedding they’ll be eating that too! So start by feeding only a small handful of food scraps, and wait until these are mostly gone before adding more. Too much food will create smells and attract flies. Well-managed worms will double their population every few months, but if you want a faster start just top up your population from a friend’s established worm farm.

You can buy worm farms at nurseries, but it’s easy, just as effective and much cheaper to make your own at home from recycled materials. They’re a great choice for balconies, small courtyards and renters, and in return you get a free, rich plant food for growing the most delicious and nutritious vegies.

2) Add carbon and oxygen

What’s on the menu?

It also helps to aerate your worm farm occasionally by gently fluffing up the bedding with gloved hands or a garden fork. Oxygen helps the food scraps to break down quickly.

Compost worms will eat most fruit and vegetable scraps, as well as tea bags (not containing plastic!) and coffee grounds. They will only cope with small amounts of bread, rice, pasta, onion and citrus. Avoid dairy, meat and fats. Small pieces of food will be broken down faster than large pieces.

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Secrets to success..

Worms need a balanced diet too! As well as food scraps, adding some carbon-rich materials (paper, cardboard, autumn leaves) will prevent flies and smells. Keep them damp or it’s like asking your worms to eat a dry Weetbix!

3) Keep ‘em cool and moist over summer Summer is a busy time for many of us but it’s important to remember that compost worms will die if their bedding gets hotter than 35˚C so they must be in a cool, shaded position in hot weather. During heatwaves, a frozen container of water placed on the surface will keep them safe. Worm farms that are large (eg. converted bathtubs), insulated or buried in the ground are also more resilient in heat. Or you could take them to the cinema!

It’s also important to make sure they don’t dry out – you should see a couple of drips of liquid when you squeeze a handful of their bedding. A woollen blanket, hessian or newspaper laid on the surface of the worm farm will also help to keep them happy.

.. So you can grow the best vegies!

After a few months you will start to see a buildup of chocolate-coloured residue. This is worm poo (aka castings, vermicompost) - one of the very best foods for plants! You can either dig it into the soil, or put a couple of handfuls in a watering can and dilute for a liquid plant tonic.

It’s a great step towards healthy soil that will grow healthy vegies and healthy kids!

By Kat Lavers, My Smart Garden My Smart Garden is running a free worm farming workshop for kids (and adults too!) in South Kingsville on 24 September. We’ll learn all about our wriggly friends and how to care of them, and you’ll get to make and take home a simple DIY worm farm. Get in quick to book your place! www.mysmartgarden.org.au *Lowry et al. 2016. “Immunization with a heatkilled preparation of the environmental bacterium Mycobacterium vaccae promotes stress resilience in mice”, PNAS, Vol 113 No.22, available online at www.pnas.org

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Springtime Festival Fun in maribyrnong Get read for a busy social season in the inner west this Spring! A fabulous array of festivals including community events and celebrations, cultural festivals and cutting edge arts festivals are coming your way:

Ethiopian New Year Festival Saturday 3 September, 11am – 5pm, Maddern Square, Footscray Now in its 9th year, this family-friendly affair will see Maddern Square come alive with a day of cultural demonstrations including music, poetry, Ethiopian coffee ceremonies, a fashion parade, singing and dancing.

Fringe Out West 15 September – 2 October, Various venues Melbourne’s annual three week explosion of independent art returns to the West with a multi-art form program of adventurous and accessible art. Featuring 16 shows staged across six venues, this will be the biggest Fringe Out West program yet.

Lantern Festival 17 September, 12 – 8pm, Leeds Street, Footscray The 2016 Vietnamese Children’s Lantern Festival will bring vibrant colour and culture to Footscray in the 41st year of Vietnamese settlement in Australia. Featuring traditional dancing, lantern making, musical performances cultural games and rides, leading to a spectacular evening parade of colourful, glowing lanterns.

As a lovely keepsake, each child receives a lantern to take home.

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MTF Bathukamma Festival of Flowers 8 October, 3 – 10pm, RecWest, Braybrook This colourful festival of flowers is the biggest community event for the Telugu Telangana Indian community in Melbourne. The Festival will feature Indian games, songs celebrating life and community, traditional dance and a children’s entertainment program.

Edgewater Festival: 19 November, 10am – 5pm, Harbour Park, Maribyrnong Now in its second year, the Edgewater Fusion Festival is a fun and exciting community festival which includes a fusion of art, history, music, culture, food and crafts for the entire family to enjoy.

For more info about these events and to view the full Festival City program for 2016/2017 visit festivalcity.com.au

NOW OPEN! KUMON RICHMOND EDUCATION CENTRE Kumon Maths and English develop: • calculation ability and reading ability • concentration • a daily study and reading habit • the confidence to learn independently Contact Kumon Richmond Education Centre to hear how we can support your child’s learning.

If you’d like to be a part of the MamaMag team of distributors and contributors, please email info@mamamag.com.au and tell us about yourself!

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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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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.

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.

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 46 46

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Free, family friendly festivals in the West this Spring 2016 3 Sept Ethiopian New Year Festival 15 Sept–2 Oct Melbourne Fringe Festival 17 Sept Lantern Festival 8 Oct Bathukamma Festival of Flowers 19 Nov Edgewater Festival maribyrnong.vic.gov.au