PakMag Cairns - August 2021 Issue 170

ISSUE: AUG 2021

170

CAIRNS

Over

100

LOCAL EVENTS

FREE

Meet Bluey Animator Beth Harvey

8

The Power of Self Belief

Ways to Help Your Child

VALUE INCLUSIVITY WIN Father’s Day Prezzies for Dad The Secret to Your Baby Getting a Good Night Sleep

The Benefits of an Inclusive Education Why You and Your Kids Should Learn F-Words

DISABILTY INCLUSION EDITION

Welcome 5 The Thing Is 6 Taking Care of Yourself 8 Living an Animated Life

with Beth Harvey 11 Raising an Inclusive Child 17 The Secret to Your Baby

Getting a Good Night Sleep 18 Bump, Bub and Beyond 21 Why Should You and

Your Kids Learn F-Words?

24 Support and Resources 25 St Andrew’s Catholic College

Celebrating 20 Years 31 Winter Warmer Recipes 32 Parent’s Puzzle 33 Mini Mag 36 Building Memories with Dad 37 Father’s Day Giveaway 39 How Charlene Achieved Her

Financial Goals 41 All Things Health 45 MacKillop’s Highfliers Ready

to Soar in 2022 46 All Things Tweens and Teens 49 The Lead Up to Starting School 51 The Benefits of an

Inclusive Education 55 Providing a Steady

Unwavering Rhythm 57 Daddy Diary 58 Check It Out 61 What’s On

Welcome to the August edition of PakMag with a focus on Inclusion and Disability Inclusion.

PakMag Founder and Editor-in-Chief Bree James

Sales and Business Development Tracy Couper

At PakMag, we believe in and support diversity, inclusion and belonging.

Liz Fosslien couldn’t have explained it better when she said; “diversity is having a seat at the table, inclusion is having a voice, and belonging is having that voice be heard.”

As a resource for families within our community, we aim to provide that voice and work with you to create a more equal society, because we truly feel, “We are less when we don’t include everyone.”- Stuart Milk.

We believe strength lies in our differences and in our ability to show respect, acceptance and love for those differences in each other. We are all individuals, experiencing life together… anything we can do to make it a more positive, safe, enjoyable and equal experience for everyone the better off we will all be.

We hope each edition of PakMag supports you on your parenting journey, and your children as they grow. We’re with you along the way, and think you’re amazing – just as you are.

Until next time, happy reading and don’t forget to tell everyone, you read it in PakMag.

Bree and Bec Contact Us: p 4053 3331 e admin@m2f.com.au a PO Box 7433 Cairns Qld 4870 www.pakcairns.com.au • www.pakmag.com.au • www.m2f.com.au

Graphic Designer Sara Williams

Content & Marketing Team Leader Bec Dent

Videographer & Podcast Producer Monique Saggers

Creative Team Leader & Graphic Designer Clare Winter

Content Creators Annamarie Booysen Sasha Rozhkova

Marketing and Events Coordinator Alyssa Marino

Accounts Trent Stievano

Our North Queensland Channels PakMag Cairns Parents of North Queensland pakmag_nq Parents and Kids of

North Queensland Our Global Parenting Channels PakMag Online pakmag_national PakMag The Give It A Go Group

For Parents The PakMag Parents Podcast PakMag TV

Disclaimer: No part of this magazine, including the advertisements within it may be reproduced, in part or in whole without the expressed permission of the editor. Whilst the greatest of care is taken to ensure that the information in the magazine is correct at the time of going to press, readers are advised to check details before visiting. The publishers cannot accept responsibility for errors, inaccuracies or omissions.

The ideas expressed within PakMag are not necessarily the views of the publishers, but those of individual writers.

We have done our best to ensure all events and information was correct at the time of going to print. Please check with individual businesses and authorities during these uncertain times.

Net Distribution Per Issue 10,000. Most recent CAB Publisher Statement Conducted September 2019.

We encourage recycling. Please keep this issue for future reference, pass onto your friends and family, use for craft projects or place into the recycling bin.

families www.pakmag.com.au | August 2021 3

The Thing Is

The Thing Is with Bree James When I was little, I used to judge my mum a lot.

Whether it be for calling me the wrong name, or doing something silly like losing her keys as she had put them in the fridge, or totally forgetting to pick us up from gymnastics practice. There was often something that she’d do that I’d shake my head at and think to myself “my mum has lost her marbles”- she’d often tell us that too. As a single mum of four kids, she certainly had a good case of ‘mummy-brain’, and the mental load was real.

The thing is, I now understand why my mum called me my three other siblings’ names or one of our pet’s names before she got the right one (and still looked at me for confirmation). She was brain-fried.

I love my children, but I am very certain they’ve killed more brain cells than the partying I did in my early 20s.

You are thinking about them 24/7. If being a parent was a computer, it would have 100 tabs open at all times, and it would be a very old computer with no ram and no storage space - because it’s already filled with a heap of information; some useful, some useless - when it comes to raising your family.

I used to have functioning brain cells, but it seems I have traded them in for children.

From the time they wake up until the time they go to bed, they test us. I can be ready to go back to bed 30 minutes after they have woken up, due to the fact they have asked me so many questions, and used up so much of my energy keeping them on track to get out of the house on time for school. I swear when my mumvoice kicks in, even our neighbours brush their teeth and get dressed.

Kids turn simple things like getting out of the house to go to school, into a huge event filled with drama, despair, an emotional rollercoaster, a musical and more

interrogations than a CSI episode. All before 8.00am.

“Have you cleaned your teeth?” “Yes mum”, “Breathe.

Oh no you haven’t - go clean them”. Ahhh. So much energy is used daily on holding them accountable.

The mental load of parenthood is insane. It’s no wonder we start to lose our minds.

Parenthood turns our brains into the Bermuda Triangle stuff goes in, but it is never found again.

You might have ‘mum-brain’ if you: put the milk in the cupboard and the cereal in the fridge. You can’t remember if you showered or not. You shave one leg and not the other. You’ve worn two different shoes out of the house. You’ve worn clothing inside out all day and didn’t know, or worn something with a big smear on it and no one told you. You can’t find your keys, phone or sunnies - while holding your keys, talking on the phone with sunglasses on your head. You don’t know what day it is. You drink cold coffee, eat cold toast and hot juice.

You’ve washed the same load of washing three times as you keep forgetting to hang it out. You’ve cooked a roast with the blood plastic absorber stuck to the bottom or you’ve parked your car and can’t find it anywhere.

I could go on and on, but I can’t remember all of the ridiculous things I have done.

I had more to say, but I have totally forgotten. So, I will leave it here.

Let’s just say that ‘mum-brain’ is that forgetful and sometimes confusing part of parenthood, that begins with your first pregnancy and ends when we die. So, I guess we better get used to it.

Bree www.breejames.com www.myvisionbook.com.au

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6 August 2021 | www.pakmag.com.au

Feature

Taking Care of Yourself: A Crucial Step for Good Parenting STORY Jenna Galley How many times have you thought to yourself, “I just don’t have time”?

we have maybe an hour (tops) before we have to switch it back to Cocomelon.

Don’t have time to exercise. Don’t have time to see a physio. Don’t have time to take up a hobby that doesn’t involve the kids.

Your kids deserve a happy and healthy you, and in order to become this - you need time to yourself. So, shoo that guilt-fairy away. You don’t have time for guiltfairies. You’re too busy taking care of yourself.

There are only so many hours in the day, after all.

By the time we make breakfasts, pack lunches, clean the kitchen, make the beds, fix the bump in the socks, chauffer the kids out of the house, go to work, attempt to hit 10,000 steps, rush to school pick up, put on a load of washing, make snacks, clean the kitchen again, help with homework, ship the kids to sport, chuck the laundry in the dryer, sort out dinner, clean the kitchen yet again, fold the washing while squatting to get your daily exercise in, eat dinner, more kitchen cleaning, bathe the kids, discover your child wants to dress as a bee for tomorrow’s Book Week parade, yell at the kids to read, throw dessert at them, put away the washing, shower and make a bee costume, well, there’s really not time for much else.

I’m not saying that we should just throw in the towel, quit being mums, move to an island - where we can sleep a solid eight hours every night and drink cocktails all day. I mean, we could do that, but we’d probably miss our kids. So, let’s try and find a balance, shall we?

A way to take care of ourselves and our families without sacrificing our own emotional and physical wellbeing.

Impossible, you say? Perhaps for the average bear.

But we’re Mumma bears and we can do anything.

First Things First, We Need to Kick the GuiltFairy to the Kerb.

One of the hardest things about doing something just for us - is that we tend to feel guilty about it.

Like we’re being ‘naughty’ for abandoning the washing and choosing to binge-watch Bridgerton instead. Well, not binge-watching, because, let’s face it,

Next, make it a mission to do these four activities, just for you.

1. Something to Help You Relax and Unwind Such as reading a book, yoga, art journaling, etc. You can involve the family too with things like massage trains or family meditation.

2. Something You Love Or used to love, because, let’s be honest, we all tend to forget what hobbies we enjoyed pre-kids. Think about something you’d like to get back into or try – netball, cooking classes, a painting party perhaps?

3. Something to Get Those Endorphins Going A little bit of exercise can go a long way. Involve the kids or plan me-time to go for a walk, a run, a hike, a swim, etc.

4. Something for Your Physical Wellbeing Get your hair done, treat yourself to a manicure, get your teeth cleaned and see your doctor about any outstanding issues you’ve been putting off.

Remember, you are a role model for your children.

You want them to set healthy habits and take care of themselves, and the best way to teach them how to do this is by modelling it yourself.

We’re all guilty of putting ourselves last – It’s what parents do. But let’s all agree to move ourselves up the line, to put ourselves first every now and then - or to at least put ourselves in front of the laundry.

www.pakmag.com.au | August 2021 7

STEAM

Living an Animated Life WITH Beth Harvey, Animator and Animation Director Does your child love to draw? Do they want to work in animation or illustration? Are you wondering where to start or how to nurture their creativity?

PakMag was lucky enough to sit down with Beth Harvey, Animation Director for Ludo Studio’s kids show, Bluey!

We wanted to know what it’s like working on such an amazing show, how she got started and discuss one of her latest projects – illustrating a new children’s book; The Bark Book.

You have a very exciting job as an animator on the hit children’s program Bluey. But, when did you know you wanted to become an animator?

I knew at the age of 15. I saw a behind the scenes documentary about working in Studio Ghibli’s animation studio, and that was when I realized that I could draw for a living. I started buying animated movies, like Disney and Pixar that had behind the scenes specials and I would watch them constantly. I knew then that I was hooked and wanted to learn how to be a 2D animator, and work in film and TV. How did you get into it?

When I knew this was what I wanted to do, I told my parents and they were completely on board with it and supported me. While at high school, I enrolled in an online TAFE course. After that, I entered an animation competition and came runner up, winning a ticket to an acting for animator’s workshop. I then went to University and received a Bachelor of Animation at Griffith’s Queensland College of Art. After Uni, it took me two years before I got my first job.

The Episode Director saw my portfolio website and sent me an email saying that he loved my timing and style and asked if I would like to go over and work on Mr Bean - the second animated series in London!

What’s it like working on Bluey?

Oh, it's a dream come true to work on a show like this, because it's an absolute height of creatives. There are so many inspiring, artistic and humble people that work on this show.

I’d always said at Uni that I wanted to make great cartoon shows for kids, and to look at the one that

I'm working on now… it's just unbelievable really.

How long does it take to put one episode together?

From start to finish it takes around five months because there’s so many steps - script writing, storyboarding, cutting, art direction, design and background. A lot of work goes into, so it's really rewarding to see how much people love this show and how much they relate to it as well.

You have now started illustrating books, how did that come about?

The head of Australian Children’s Publishing at Harper Collins found me online through my Instagram and the comic strips that I create about my dog and I called ‘’Mini and Boo”. She brought up a book that she thought was my style, also about a dog, called “The Bark Book”.

Funnily enough, two months before she had contacted me, I was investigating how I could get into illustration for kids!

So, tell us about The Bark Book The Bark Book is mostly about a dog and its different types of barks, but there is a symmetry between the dog’s bark and the bark of a tree. When it talks about the dog’s sad bark for instance, you’ll see a hidden tree with a sad face in it. It's extremely expressive and full of heart.

What advice, have you got for children interested in a career in animation and illustration?

Draw and keep drawing, even when your drawings aren’t good. I actually wasn't very good at drawing when I was younger. It’s definitely about practice, and I think that the only way to get better is to put time into it. Try online tutorials. Put your work online.

Chasing a career in animation and illustration can be quite difficult but it’s 100 percent worth the effort.

Because, to be able to love what you do every day, I believe that makes you a happier person in general - we spend five out of seven days at work and to look forward to getting up every day to go to work makes life more enjoyable.

Beth Harvey is a Brisbane-based artist who works professionally as an animator and animation director, most notably on the ABC series Bluey. Her artistic skills vary across a diverse range of mediums, from digital art to watercolour, pencils, ink, acrylic and oils. She enjoys telling stories through art, and has just entered the world of illustrating for children. www.bethharvey.com

8 August 2021 | www.pakmag.com.au

Some Great resources and Tools for Learning to Draw, Paint and Animate Schoolism www.schoolism.com is a wonderful website where you can pay a subscription to follow recorded courses in different areas of the industry - and you're learning from industry professionals.

Krita Krita is a professional, free and open source painting program. It is made by artists that want to see affordable art tools for everyone. www.krita.org/en

Adobe Animate Design interactive animations for games, TV shows and the web. An app for animation makers of all ages, helping beginners go from a storyboard to animation. www.adobe.com/au/products/animate

Adobe Photoshop From photo editing to digital painting, animation and graphic design — you can do it all in Photoshop. Bring ideas to life across desktop and iPad. www.adobe.com/au/products/photoshop

Great Books on Animation 'The Animator's Survival Kit' by Richard Williams 'Timing for Animation' by Harold Whitaker

Win a Copy of The Bark Book by Victoria Mackinlay and Beth Harvey Worth $19.99 A charming new picture book, full of barks and plenty of heart. Dog bark. Tree bark. Let's go see bark.

The perfect picture book for animal-lovers and nature-lovers everywhere, from rising stars Victoria Mackinlay and Beth Harvey. - www.harpercollins.com.au Visit www.pakmag.com.au/win for your chance to win!

Competition closes 31/07/2021.

For more on Beth’s journey into animation and illustration and her tips for aspiring artists, listen to our full conversation with Beth on Episode 108 of the PakMag Parents Podcast.

Parenting

Raising an Inclusive Child STORY Julia Nowland, Relationship Therapist and Founder of Whole Heart Relationships Diversity is a fact of life, however teaching children about differences can feel tricky. As adults we can be a little unsure if we’re sending the right message or how to start that conversation, and that puts us off from going there in the first place. Maybe like me, you were taught as a child that asking questions and pointing out differences is rude.

Regardless of our awkwardness, it’s an essential task that we, as parents - teach our kids about diversity and inclusion, not only through conversations but also through our actions.

Children will naturally pick up beliefs about differences along the way. They may quickly start thinking badly about someone before they even know them just because of their differences (prejudices) unless we spend time as parents teaching them about inclusion.

Teaching kids about similarities and differences is the cornerstone of empathy. This can help them understand their own identity within society and ensure that they grow up to be well-rounded, accepting and kind individuals.

When kids learn from a young age that prejudices should not be tolerated, it allows them to grow up to

be respectful individuals who will stand up for their friends and call out unfair behaviour.

Studies have shown that children who feel accepted in the school environment have stronger motivation, greater engagement in classroom activities and higher academic achievement overall. Of course, the opposite is true too. Those who don’t feel a sense of belonging can have poorer attendance and achievement.

Here are eight ways that you can help your kids internalise the value of inclusivity:

1. It All Starts with You This would be the most important step of them all.

Children learn best from observing the adults around them. They’re little sponges; watching, listening, and learning. It’s not always easy, but it’s important to be the type of person you hope your child becomes. Take a moment to examine your own approach to others.

Are you accepting of family members, neighbours, friends, and work colleagues who may be different to you? Do your conversations with your spouse include statements of understanding, compassion, and empathy for those who are different?

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Parenting

Can you celebrate differences, use respectful language when talking about people from all backgrounds, and avoid reinforcing stereotypes? If you treat all people with kindness and respect, your child will too.

2. Remind Them that Diversity is a Trait When teaching your children about diversity, it’s important to let them know that it is a trait and not a defining feature of their personality. Or as I say, “It’s one slice of the pizza - not the whole pizza”. You can use simple language for younger children “Johnny has two dads because not all families have a mum and dad” or “That man is in a wheelchair because his legs don’t work properly”. Remember you’re teaching them that diversity is just a part of life.

3. Don’t Discourage Questions Kids are naturally curious and aren’t aware of all of the negative meanings that can come with it. If we shut down the questions or avoid them, we are teaching them that it’s not okay to talk about diversity and there is something uncomfortable about being different.

When they open the conversation, be curious and ask what they would like to know or what made them think of the question. Provide them with an honest and age-appropriate answer and if you don’t know - you can say so.

Allowing kids to ask the questions from a curious and respectful place deepens their learning about themselves and the world around them.

Asking questions in public can be awkward and leave you silently begging for the world to swallow you whole.

It’s great if you can teach your child to ask questions in private, in order to not cause offence. It’s important to apologise for your child if they have been offensive and provide a simple and positive answer.

5. Language is Important At different ages, your child might start to think differences are “weird”. Why do they do that weird thing? It’s important to emphasise that there is no “normal” and “weird” - just “different”. As humans we like categories, however this can cause polarities.

What we don’t want is to start an “us” versus “them” mentality.

6. Diversify Your Media Media is a great way to subtly teach inclusion to kids. Take the initiative to include books, television, music and movies that reflect real life. Depending on the age, streaming service Netflix has a goal over the next five years to become more inclusive, whilst Sesame Street has also included an increased number of diverse characters.

7. Talk About Stereotypes For older kids, start exploring stereotypes. Sweeping generalisations about a whole group of people are often inaccurate and negative.

To start, use stereotypes that are simple and would fit their lives. Even if it’s “girls love the colour pink” or “short people aren’t good at basketball”. Once they start to notice that general sweeping statements don’t always fit their lives, they will be able to apply this to others.

8. Create Experiences

4. Emphasise Similarities

Creating a sense of “otherness” can lead to fear and prejudices. Exposing your children to diverse experiences normalises these differences. Giving children the opportunity to be surrounded by people from diverse backgrounds is a great way to create these experiences. These experiences include cultural events in your local area or at museums.

I will never forget a disability awareness poster that was in the halls of one of my first jobs that said; “Don’t judge what I can do, by what you think I can’t”, and it’s so on-point. While it may feel easier to notice differences, there can be many similarities that get overlooked.

Charlie is Deaf and loves to surf, Kim has ADHD and loves music.

The act of inclusivity is a value which we learn through observation of those around us. All of these examples listed are really about choosing to shape the way your kids think about differences - that they are a natural part of life. Once we plant the seed, we can watch our kids grow into respectful and compassionate little beings.

Julia Nowland is the founder of Whole Heart Relationships. She specialises in helping parents of young children prioritise their relationship and strengthen their love. www.wholeheartrelationships.com

For more on Raising an Inclusive Child - Julia Nowland joins Bree on Episode 105 of the PakMag Parents Podcast. Listen in at www.pakmag.com.au

12 August 2021 | www.pakmag.com.au

Bump, Bub and Beyond

The Secret to Your Baby Getting a Good Night Sleep STORY Dr Golly Dr Daniel Golshevsky aka Dr Golly is a Melbourne based pediatrician who with a team of experts has developed the Dr Golly Sleep Program (an online sleep and settling course to help you get children birth to five years - sleeping in a routine that works for your family. Content ranges from feeding, nutrition, winding, routines, settling techniques and more).

He’s answered some of your burning questions:

What's Normal / Abnormal When it Comes to a Baby's Sleep Patterns and Needs?

As your child grows their sleep patterns and sleep requirements change dramatically. A newborn will have 3 - 5 daytime naps and sleep anywhere from 15 - 18 hours a day; by eight months most pre-toddlers will have dropped to two naps and be sleeping 14 14.5 hours a day; by three years old some children will have dropped day naps completely. In terms of overnight sleep by six weeks, most babies are capable of sleeping through the night, seven straight hours and by six months, most babies are capable of going the full 12 hours.

My sleep program will help you identify reasons why your baby may not be reaching these targets and the tweaks you need to make to get your baby, and you, sleeping through the night.

Why is the Non-Breastfeeding Parent so Important?

It’s close to impossible for a breastfeeding mother to not feed, when picking up an unsettled baby, because of the hormones circulating through her body. And if the baby is being held right next to a food source, knowing that it will be comforted by the closeness and the sucking reflex – then why wouldn’t they want to feed?

That is why fathers are more likely to be able to resettle a baby, if something wakes them before a scheduled feed. Fathers don’t have that same oxytocin surge that mothers get, we also don’t smell of breastmilk.

So, when we hold a crying baby, we send them a very clear message – through our touch, through our hormones, through our energy, that they are not going to get fed. Babies – astute communicators – can sense this and are far more likely to settle down.

Every day, I have fathers lamenting to me that they feel helpless. They can see their wife struggling with sleep deprivation, feeding frequently, anxious, etc.

They genuinely want to help, but feel that they have nothing to offer. It couldn't be further from the truth.

In fact - they are not in any way helpless, they're in fact the secret weapon to helping that baby sleep through the night. Which protects the mum and allows EVERYONE in the house a full night's sleep.

What are Some Techniques Parents Can Use to Help Their Child Get a Good Night's Sleep?

We talk about a number of age-appropriate sleep and settling techniques in the program. Regardless of age consistency of routine and alignment of approach from both parents / caregivers is key. Kids thrive on routine!

Some of the basics include making sure their sleeping environment is correct with regard to temperature, white noise and lighting (or lack thereof). Daytime nutrition plays a phenomenal role in their ability to sleep through the night, particularly for babies under one year of age.

About the Program The Dr Golly Sleep Program is a series of self-paced online sleep and settling courses to help you get children 0 - 5 years sleeping in a routine that works for your family. Content varies by age category and ranges from feeding, nutrition, winding, routines, settling techniques and more. There are six core agebased courses and two supplements that make up the program: Newborn, Little Baby: 3 - 16 weeks, Big Baby, Pre-Toddler, Toddler and Pre-School.

Dr Golly (Dr. Daniel Golshevsky) is a Melbourne-based paediatrician and father of three.

Specialising in unsettled babies and poor sleep, Dr Golly developed this program through his work with thousands of babies over more than a decade of practice. With a focus on empowering parents and protecting mothers, Dr Golly turns up the volume of that innate parental instinct to maximise parents' understanding of their baby's cues and bring everyone closer to a full night's sleep. www.drgolly.com WIN 1 of 5 vouchers for $100.00 OFF the price of any of the core programs.

Enter at www.pakmag.com.au/win www.pakmag.com.au | August 2021 17

Bump, Bub and Beyond

Bump, Bub and Beyond Featured products, reviews and prizes. Visit www.pakmag.com.au/win for your chance to win!

$50 Kiddo Babysitting Gift Card $50.00 - www.kiddoapp.com.au Kiddo app connects parents instantly to local, verified, trusted Babysitters and Nannies. Their award winning app gives you total peace of mind and makes life simple.

Find a babysitter or nanny anywhere, anytime as they are available throughout Australia. They are proudly Australian owned and operated by an Aussie Mum.

VTech Lullaby Lights Lamp $49.95 - www.myer.com.au Soothe your baby to sleep with the Lullaby Lights Lamp by VTech.

This magical rotating lamp and light projector is ocean themed for your little one’s enjoyment.

As your baby goes to sleep, they can watch their ocean friends swim around the lamp or watch the soft light patterns glow onto the ceiling from the projector. Features soothing songs, peaceful lullabies, gentle ocean sounds and white noise. Use the remote control to play or pause the music, sounds or lights. The Lullaby Lights Lamp has a 10, 20 or 30-minute timer and a volume control button.

$100 Voucher for Dr Golly’s Sleep Program $100.00 - www.drgolly.com The Dr Golly Sleep Program is a series of self-paced online sleep and settling courses to help you get children 0 - 5 years sleeping in a routine that works for your family. Content varies by age category and ranges from feeding, nutrition, winding, routines, settling techniques and more.

There are six core age-based courses and two supplements that make up the program.

1. Newborn: 0 - 3 weeks 2. Little Baby: 3 - 16 weeks 3. Big Baby: 4 - 8 months 4. Pre-Toddler: 8 - 12 months 5. Toddler: 1 - 2 years 6. Pre-School: 2 - 5 years

18 August 2021 | www.pakmag.com.au

Morning Sickness Relief Tips STORY Nikki Warren, Naturopath and Medical Herbalist If you are pregnant and like 85 percent of pregnant women, you may start to experience morning sickness around week six of pregnancy. Symptoms typically include mild to severe nausea and vomiting up to several times a day and usually subside around week 14 - 16 of pregnancy.

The good news - some factors are avoidable.

Iron supplements can aggravate the symptoms of nausea and vomiting in pregnancy and as the majority of prenatal supplements contain iron, many women suffer unnecessarily.

Eat frequently, preferably every 2 hours – snack on almonds and other nuts to stabilise blood sugar. Eat foods high in chromium such as apples, raisins, nuts and cheese.

Enjoy a snack high in protein, or yoghurt just before bedtime to help prevent blood sugar from dipping too low overnight.

Keep some crackers or ginger biscuits next to your bed to eat before getting up in the morning.

There are several nutrients that help maintain healthy blood sugar levels including chromium, biotin and alpha lipoic acid.

Ginger is a traditional remedy for morning sickness and has been shown in several studies to be effective at a dose of at least 1000mg daily.

Due to its blood-thinning activity, check with your health professional before taking with blood thinning medication such as aspirin, fish oils and CoQ10.

The following tips will help alleviate unpleasant symptoms; Iron supplementation is essential later on in pregnancy due to the increase in blood volume. However, in the first-trimester, iron supplementation is usually unnecessary, especially if a woman has followed a preconception care plan and boosted her iron stores prior to conception.

NaturoBest Prenatal Trimester One with Ginger was specifically formulated for the first trimester and doesn’t contain any iron.

For more information on morning sickness relief, visit www.naturobest.com Nikki is a degree qualified Naturopath and Medical Herbalist as well as an experienced Fertility Naturopath.

Nikki designed NaturoBest out of her desire to provide high quality prenatal supplements that she is proud to call her own.

NaturoBest is a unique range that changes as your requirements evolve according to your trimester.

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Why Should You and Your Kids Learn F-Words?

STORY Peter Rosenbaum for the CanChild F-words Research Team In the past decade, there have been some exciting new developments in the field of child and youth health.

The World Health Organization’s ICF framework for health for everyone (see Figure 1) reminds us of the intimate connections between our bodies, our minds and spirits, and the world around us – the many environments that affect everything we are and everything we do.

Figure 1: The International Classification of Functioning, Health and Disability (ICF) 2001 Health Condition

Bone Structure and Function

Environmental Factors

Activity

Participation

Personal Factors

Our traditional ideas about illness and disability led us to believe ‘the problem is in the person and the spotlight needs to be on trying to fix it’.

Today, we are making the spotlight wider and seeing much more – the ‘rest’ of the person and their environments! That way of thinking gives us permission to think differently – more broadly and more flexibly. We are no longer being tyrannized by having to do things ‘normally’ – that’s a silly idea at the best of times. Thinking about ‘normal’ prevents us from celebrating the vast diversity among us, and the many ways people do things. (Just look at how many people are left handed, or how different people hold a pencil when they are writing. These are not ‘abnormal’, teachers know this!)

Our Canadian research group, CanChild Centre for Childhood Disability Research, has embraced the ICF concepts in all our work. This has allowed us to think outside the box. We recognize that of course we should use the best of proven therapies and treatments, but we also encourage people to function in ways that enable them to achieve their goals, even if they do things differently or need equipment (as do so many of us who wear glasses to see better).

What we wanted to do was to bring the ICF ideas to life for kids and families, and the F-words were a fun way to do that. www.pakmag.com.au | August 2021 21

Figure 2: The ICF Framework1 and the ‘F-Words’2 Fitness

Functioning

Friends

Everyone needs to stay fit and healthy, including me! Help me find ways to keep fit.

I might do things differently but I CAN do them.

How I do it is not important.

Please let me try!

Having childhood friends is important.

Please give me opportunities to make friends with my peers.

Activity

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Body Structure and Function

Environmental Factors

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They know me best and I trust them to do what’s best for me.

Listen to them. Talk to them.

Hear them. Respect them.

Childhood is about having fun and play. This is how I learn and grow. Please help me to do the activities that I find the most fun.

Future As shown in Figure 2, we wanted people to think about Fitness – of mind and body – and not just focus on fixing the ‘impairments’ that can interfere with people’s wellbeing. Functioning is about activities that are part of all our everyday lives. Notice that this word does not say ‘normal’ functioning, or ‘nice’ functioning – it’s about just doing it, however we can. As children, we all do things in ‘childish’ ways; then we practice and learn and develop, and often these activities get easier, faster, smoother.

The ICF talks about participation, meaning ‘engagement in life in ways that are meaningful to that person’. We illuminated this idea with the word Friends, because so much of children’s lives is about social connections and learning from others – both peers and adults.

What personal factors can we identify and build on to enhance all aspects of children’s lives? Think about what is Fun for that child.

Of course, the most important and obvious environment for children is their Family. This is where they grow and develop – being, belonging, and becoming their own person. Finally, we added the word Future to remind everyone that children are a work-in-progress, and that we must keep the horizon in mind and celebrate every step on the journey to adulthood, however that step is performed.

With the input of parents and colleagues around the world, we have created an ever-expanding array of

resources for people to be able to apply these F-words ideas. All are downloadable for free on our F-words hub: www.canchild.ca/f-words.

They include ways for parents to present their child and family with pictures (in a collage) or words; for service providers to create F-words goal sheets with families; for people to ‘boast’ about their children’s achievements… so hopefully there are tools that you will find useful. There are also examples of work that children’s programs are doing to adapt their whole approach to what they do in F-words concepts.

Note as well that if you have ideas and are willing to share them with us, we will post them on the F-words hub with your name! These are meant to be resources for everyone.

People seem to appreciate that this is a universal model, for all people, not just for children and not just for people with disabilities. These ideas see a person in context of their own unique world. They celebrate strengths and diversity, emphasizing what people can do.

Do these ideas work? Judging by the amazing uptake of the F-words around the world, the answer seems to be - Yes! The original 2012 paper has been downloaded more than 45,000 times. We have had over 66,000 unique visitors make more than 78,000 visits to the F-words hub, and have over 30 translations of the F-words posters.

Let me end this brief story with a quote from a parent that says more than I could: “You will gather information from reports, testing and IEP goals and this will give you invaluable insight into my son’s needs. For a fuller picture of my awesome child, however, I would like to present you with the following document (his F-words profile) from my child, about my child.”

Please feel free to share your ideas with us, ask us questions, challenge us… that we way we can all continue to learn! Head to www.canchild.ca to learn more about the F-words.

World Health Organisation (2001) International Classification of Functioning, Disability and Health (ICF) 1

Rosenbaum P & Gorter JW. (2012). The ‘F-words’ in childhood disability: I swear this is how we should think!

Child Care Health Dev; 38.

2

Peter Rosenbaum is a ‘developmental’ paediatrician and health services researcher with an interest in childhood disability, family wellbeing and how we think, talk and act. In 1989, he cofounded CanChild, now celebrated around the world for its innovative research, its knowledge translation activities, and its collaborations with clinicians and researchers everywhere. Peter has contributed to over 400 papers and book chapters as well as five books. He has been an invited lecturer in 32 countries, and has held greater than 85 research grants.

For more on CanChild and the F-words tune into Episode 109 of the PakMag Parents Podcast with our special guest Dr Rosenbaum.

22 August 2021 | www.pakmag.com.au

Support and Resources Support for Parents of a Child with a Disability Parenting is a challenging role and adjusting to the news your little one has been diagnosed with a disability can be difficult - but it is important to remember you are not alone and there is a lot of support available to you.

Remember; it takes a village to raise a child.

All-Access Adventures and Experiences – Far North Queensland There are so many amazing all-access adventures and experiences to enjoy in Far North Queensland… because enjoying paradise should be available to everyone. You may not be aware of it but the Cairns Regional Council has an amazing resource to discover and find out more about them. The Access for All Directory is a comprehensive list of accessible accommodation, services and facilities in Cairns and the Beaches, Port Douglas and Mossman.

You can find it at www.cairns.qld.gov.au In it you’ll find all you need to know about visiting and enjoying: The Cairns Esplanade Walk and Lagoon, the Cattana Wetlands Boardwalk, Flecker Botanical Gardens and Tanks Arts Centre, the All-Abilities Playgrounds in George Davies Park, Mossman and Mill Rd, Edmonton, the Cairns Museum and Cairns Art Gallery (to name a few).

And other great experiences such as: The Cairns Wildlife Dome, Hartley’s Crocodile Adventures, Kuranda Scenic Railway, Mamu Rainforest Canopy Walkway, Mareeba Wetlands Walk, Rainforestation Kuranda, Skyrail Rainforest Cableway, Wildlife Habitat Port Douglas, the Daintree Discovery Centre or taking a trip out to the Reef.

Want to experience the great outdoors?

Connect with disability support groups.

They are a great way to make friends with others in a similar situation and to gather information and tips. MyTime groups are free to join and provide local support for anyone caring for a child under school age with a disability or chronic medical condition. www.mytime.net.au Internet forums and discussion groups can also help you connect with parents in similar situations.

Sibling support groups for your other children can also be a great resource and help; Siblings Australia www.siblingsaustralia.org.au The Association for Children with a Disability (www.acd.org.au) and the Raising Children Network (raisingchildren.net.au) are good places to start, as is The Queensland Government website: www.qld.gov.au/disability

24 August 2021 | www.pakmag.com.au

The Department of Environment and Science – Parks and Forests are ‘continually working to improve facilities and accessibility in (their) parks and forests for visitors with vision impairment or limits to their mobility, and for families with prams and strollers.’ They want everyone to enjoy the beauty of our region and have provided a website to help you discover Queensland national parks and State forests with accessible walks and camping grounds.

Visit: parks.des.qld.gov.au/before-you-visit/park-accessibility.

Want to spot a sea turtle from the wheelchair-accessible jetty on Green Island, or head on a guided tour of Road Cave at Undara Volcanic National Park? This website will tell you how.

Want to enjoy a day at the Beach?

Ellis Beach Surf Club has a Beach Wheelchair and Beach Access Mat Program. From April to November, a Beach Wheelchair is available for use on Saturdays from 12.00pm and all-day Sunday and public holidays. The beach access mat is also available during these times. www.ellisbeachslsc.com Palm Cove also has a Beach Wheelchair Program. The Beach Wheelchair is free of charge to use. Simply see the Life Saver located at the Surf Lifesaving Hut to sign out the beach chair.

You can also call the Palm Cove Surf Lifesaving Club on 4059 1244.

Port Douglas. Enjoy Four Mile Beach with the beach friendly wheelchair program. Kept at Macrossan House (19 Macrossan Street) call 4099 4366 to book.

Food

Winter Warmer Recipes

Tasty Lamb Stew Ingredients 1 cup McKenzie’s 12 Blend Soup Mix 1 tbs olive oil 1 kg lamb, trimmed 1 onion, finely diced 2-3 garlic cloves, finely chopped 2 tsp paprika 1 tsp cinnamon 1 litre chicken stock 1-2 sprigs thyme 300g pumpkin or sweet potato, peeled and diced 1 tbs pepper Salt to taste Flat leaf parsley and crusty bread, for serving Method Prepare 12 Italian Blend Soup Mix according to on-pack preparation instructions Heat half the oil in a large pot add onion, and garlic cooking until fragrant. Add to your slow cooker. Then add lamb in small batches, and cook until browned all over.

Remove from pot and add to slow cooker. Once your last batch is browned in the pan, stir in spices and cook for a further minute until fragrant. Add to slow cooker and mix in with the other meat and onion mix.

Add 12 Blend Soup Mix, stock and pumpkin, cook on slow for 8 hours. Or high for 4 hours.

Serve with parsley on top and crusty bread.

Pumpkin Spice Latte Makes 2 Ingredients 70 mL hot water 1 ¾ cups of milk 1 tsp sugar 2 tsp vanilla extract 1/2 tsp pumpkin spice mix (see instructions on how to prepare below) 2 espresso shots, or 2 tsp of instant coffee Whipped cream and cinnamon sticks for serving Method Prepare a batch of pumpkin spice mix using 1 ½ Tbsp ground cinnamon, 2 tsp ground ginger, ½ tsp ground nutmeg and a pinch of cloves, store excess in an airtight container.

Place hot water in a saucepan, over medium heat.

Add sugar, vanilla extract, coffee and pumpkin spice mix, stir well, until dissolved. Add milk. Heat until hot, but do not bring to the boil.

Remove the saucepan from the heat. Give the milk mix a whisk.

Pour the mixture into two mugs and top with whipped cream. Sprinkle a pinch of pumpkin spice on top and add a cinnamon stick (optional) to stir and add extra flavor.

www.pakmag.com.au | August 2021 31

Parent's Puzzle: Sudoku Each of the nine blocks must contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box.

WIN Two Pairs of Petti-pants Underwear Worth $79.90!

Petti-pants are the answer to all of your underwear issues! From combating chafe when wearing skirts and dresses to smoothing lumps and bumps, disappearing visible panty lines and eradicating muffin tops - they are your wardrobe essential.

They are also invaluable for pregnancy and post natal. The super stretchy fabric will grow with your bump and back in again! www.missymassy.com Visit www.pakmag.com.au/win for your chance to win!

Competition closes 31/08/2021.

No need to submit answers to enter.

Sudoku answers can be found at www.pakmag.com.au/answers

32 August 2021 | www.pakmag.com.au

Colour me in!

Pull-out kids activity mag!

Connect the dots and colour the horse in

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Win a Winner’s Stable Show Up 'N Style Set Worth $39.95 Little stylists can give award-winning makeovers with the Winner’s Stable Show Up ‘N Style Set. This 20-piece set includes a 12cm Valentina Doll, 18cm Charra Feature Horse you can articulate into fun action poses, a 4.5-inch Lolli llama figure, riding helmet, necklace, flower crown, barrettes, hair extensions, brush, saddle, bridle with rein, flower necklace, llama ribbon, lollipop candy, and horse stand. Everything you need to show up ‘n style! For more info, visit www.justplayproducts.com and join in the Winner’s Stable fun on Instagram: @winners_stable and Facebook: @winnersstable.

Visit www.pakmag.com.au/win for your chance to win!

Competition closes 31/07/2021. No need to submit ativities in to enter.

Find the objects in the picture and in the word search Compass Fire Guitar Rod Tent Lantern Mountains Van

Boat Camper Forest Bike Mat Waterfall Backpack

Colour me and the forest in, then colour my prints and see where they lead

Win a Set of 12 Rainbow Tree People Worth $55.00 - Let Them Play Unique and quirky little ‘Rainbow Tree People’… each has their own style and character. Just like nature intended. Created from hardwood branches, each one is hand-carved, then finished with a beeswax protective coating. Ranging in size from 5cm to 9cm, each family of 12 will include a range of characters, widths and heights in 12 stunning rainbow colours. Branches are collected from salvaged wood that was destined for the tip or green waste. Not suitable for children under the age of 36 months or those who still put things in their mouths. www.growingkind.com.au Visit www.pakmag.com.au/win for your chance to win!

Competition closes 31/07/2021. No need to submit ativities in to enter.

Father’s Day

Building Memories with Dad STORY Bec Dent Sometimes it’s hard to know what to get Dads for Father’s Day, and even though socks and jocks are practical… they probably don’t scream ‘from the heart’.

Here’s a great handmade gift that will mean the world to him, because it’s the gift of time and shared experiences with the people he treasures most... YOU! ‘Building memories with Dad’ is a simple idea, where you can take an old jar and fill it with building blocks (Lego or Duplo) that all have an activity written on each block. You will need a fine permanent marker to write the activities on the blocks.

What kinds of activities? – Well the kind that are the kid’s favourites to do with their Dad of course, or a list of things / projects they’ve wanted to do together.

The options could include: watching a movie, going bowling, having a water gun fight, playing some backyard cricket, fishing, camping, playing Lego, building a cubby house…etc.

The idea is that once a week, Dad and the kids set aside a time to pull a block out of the jar and do the activity

together. You could do this blindfolded, that way you never know what block will be next, so the surprise is a fun element to add in. Depending on what items you already have at home, you may want to gift Dad some other items you have included in the jar for Father’s Day - like a movie pass, some water guns, a cricket set or a couple of hand lines to go fishing.

Life gets busy and the things that are the most important often get forgotten. This, is a special way to make sure that Dad and the kids don’t miss out on that precious quality time together, making it and each other a priority. Imagine the lasting effects of doing this over a couple of months will have on the connections and closeness within your family dynamic.

We hope you have fun filling the jar and filling your lives with happy memories together. I guarantee you will make your Dad’s day this Father’s Day.

Did you know that Senora Louise Smart Dodd was responsible for making Father’s Day a reality?

When Senora was 16 years old, her Mother passed away and her Father, William Jackson Smart, raised her and her five younger brothers alone.

In 1909, Senora was listening to a Mother’s Day sermon at church when she realized the need to celebrate Fathers especially her own. So, she drew up a petition. What resulted was the first ‘Father’s Day’ celebrated in her hometown - Spokane, Washington. Over the next 62 years she would travel around the United States, speaking on and campaigning for Father’s Day to be celebrated nationally. Finally getting official recognition in 1972.

This holiday is now celebrated in many countries around the world, proving once again; one person can truly make a difference and has left a legacy reminding us to show appreciation and love to our Dads on this special day.

Happy Father’s Day!

36 August 2021 | www.pakmag.com.au

WIN

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Visit www.pakmag.com.au/win for your chance to win!

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1. The Lad Collective No-Brainer Bundle - $317.56 - www.theladcollective.com - The Lad Collective’s high-quality Bed Sheet Sets are 60 percent bamboo and 40 percent cotton, making them breathable, comfortable and durable. With marked corner straps to identify which corner goes where and the task of pulling the corners underneath quick and easy. The set includes: 2 pillowcases, 1 fitted sheet, 1 flat sheet. Also included in the bundle: the luxurious TLC Towel Set: 1 Bath Sheet, 1 Bath Towel, 1 Face Towel, 1 Hand Towel, and 1 Bath Mat. 1L ‘Daintree Rainforest’ scented Hair and Body Wash (space saving, relationship saving stuff). 1kg Super Wash laundry detergent - only the best wash for the best sheets. 2. Eat Like A Chief - $49.95 - www.eatlikeachief.com - At Chief, they’re totally uncompromising on health, sustainability and keeping the crap out. The Chief Nutrition Starter Pack contains the full range of their healthy snacks including sweet, nut butter based collagen bars (they’re like a biscuit!), and savoury, organic beef bars and biltong (like a roast dinner!). 3. Victorinox GolfTool - $135.00 - www.victorinox.com.au - Raise your game and lower your handicap with the GolfTool – it’s got everything you need for a great day on the course. Use the tee punch to tee up, even on hard or frozen ground. Repair the green with the repair tool. Slide out the ball marker as needed. Repeat until you’ve beaten your best score. 4. The Fashion Card for HIM - $120.00 - www.egiftit.com.au - eGift it was created to bring the joy and surprise to digital gift giving. Show Dad just how much you love him this Father’s Day with the Fashion Card for HIM. This digital gift card can be used at his favourite fashion retailers and brands. Personalise your digital gift by adding a personalised e-greeting card, digital wrapping, music and an animation! 5. MiGoals Progress Bundle Prize Pack - $58.00 - www.migoals.com The MiGOALS Progress Bundle Pack has been created so you can make real progress on your goals and in your day to day life, whether at the office or working from home.

Their 90 day Progress Journal will help you live each day with intention, purpose and focus from AM to PM. While our Weekly Pad will allow you to see the week ahead and | August 2021 37 plan effectively. Lastly jot down your ideas, daily notes and to do lists with the handy little A6 GSD notebook, with your MiGOALSwww.pakmag.com.au pen.

Advertorial

How Charlene Achieved Her Financial Goals If you end up running out of money every month, putting essentials on your credit card, or using online ‘buy now, pay later’ services just before pay day, you’re not alone. The Reserve Bank says we’re now spending 55 percent more with companies like Afterpay, Zip Pay and Klarna, and this trend looks likely to rise.

If you’re looking to break the pay-day cycle, you might benefit from Saver Plus – a free 10-month program that can help eligible parents, carers and students build budgeting skills, get ahead financially and realise their saving goals.

As a mum of three children, Charlene knows what it’s like to juggle everyday expenses and other financial pressures, all while trying to save. “It can get really hard at times… especially factoring in day-care costs, school fees and living expenses,” she says. “I really wanted to design a fun family budget so that we could still enjoy activities and outings, as well as save.”

Saver Plus assists families to gain financial skills and develop long-term saving habits. As an incentive, participants receive up to $500.00 in matched savings from ANZ when they complete the program which can be used for educational costs for them or their children, such as computers and tablets, textbooks and uniforms.

Through Saver Plus, Charlene had support from a skilled coordinator and attended financial management workshops to share ideas and learn strategies for budgeting and planning for the future. “The first really helpful tool I got given was the budgeting spreadsheet.

I immediately felt like, ‘Wow, this is a gamechanger’.

I used to get a shock when the $700.00 car rego bill would arrive. Now I split the bill up over 12 months, so it only costs me $20.00 a week instead.

“The other thing that I really found beneficial was learning about superannuation, which I had very little knowledge about beforehand.”

Buoyed by the program, Charlene was recently able to achieve a memorable financial goal: becoming a homeowner. “To finally get the keys was amazing. I couldn’t be happier! The program made me try harder to get the house. Now that I’ve kicked this goal, I’m thinking about the next one.”

Charlene’s message to others in the community thinking about signing up for SaverPlus is simple: “go for it!”.

Saver Plus is an initiative of Brotherhood of St Laurence and ANZ, delivered in partnership with The Smith Family and other local community organisations. It is funded by the Australian Department of Social Services and ANZ. To learn more about Saver Plus and check if you’re eligible, visit www.saverplus.org.au

www.pakmag.com.au | August 2021 39

Health

All Things Health Jana Gorski

Dr Bobby Griffin

Naturopath - Calanna Whole Health Pharmacy

Sunbird Orthodontics

Dear Jana,

Dear Dr Bobby,

What’s the difference between a Naturopath, Herbalist, Nutritionist and Health Coach?

What can I do to ensure my child has great adult teeth?

1. Limit your sugary snacks.

Sugar causes decay.

Any more than 2 - 3 sugary snacks per day invites tooth decay.

2. Brush and floss regularly. Plaque causes gum disease. This is the white sticky stuff that builds up around the gum line and causes red gums.

3. Acid causes tooth erosion. Acid pulls the minerals out of the enamel, weakening teeth, making them prone to erosion and accelerated wear. We recommend you limit the main culprit - soft drinks and “sports” drinks.

4. In kids, the most common reason for dental trauma is excessively prominent front teeth.

We can help by making a mouthguard for sports, or correcting excessively prominent teeth at a young age, if necessary.

5. A visit to a Specialist Orthodontist at nine years old will set your child up for a lifetime of great adult teeth.

4038 1036 www.sunbirdorthodontics.com.au

A Health Coach is like a personal mentor who helps you make better choices in various aspects of your life.

A Nutritionist provides advice on healthy eating and therapeutic diets to help manage certain conditions and can prescribe some vitamins, minerals or antioxidants that might be useful. With their indepth knowledge of how nutrients interact with your body’s functions, a Nutritionist will ensure that any supplement will interact positively with any medications you may be taking.

A Herbalist has in-depth understanding of the constituents of medicinal plants and their therapeutic actions in the body. With liquid herbal tinctures, Herbalists can tailor a formula to your specific needs, checking interactions with your medications.

A Naturopath is all three modalities combined.

Calanna Whole Health Pharmacy www.calannapharmacy.com.au

Natural Support to Manage Stress Calanna Wholehealth Pharmacy’s Mario’s Range of tinctures contain standardised extracts of the highest quality. That means you have confidence in a product which will work effectively and consistently in helping you manage stress. Mario’s Range Herbal Stress Tonic is a blend of Withania (Ashwaganda), Zizyphus, Licorice Root and Skullcap - specially formulated for those who are feeling overwhelmed. It may improve sleep, physical stamina, enhance immune function as well as having a mildly relaxing effect on the nervous system during the day, without being sedating. It can be taken as you require it, but best results are seen after two weeks of taking it twice daily. Consult your health practitioner if you have high blood pressure and wish to use this product. Find out more about Mario’s Range at www.calannapharmacy.com.au or drop by a Calanna Pharmacy today.

Consult your local health practitioner, doctor or pharmacist for advice on these topics first to ensure the best health outcomes.

www.pakmag.com.au | August 2021 41

Health

All Things Health Stress: Signs of Stress and What You Can Do to Reduce the Symptoms

Interesting Facts About the Heart

STORY James Jensen, Functional Medicine Practitioner, Australian Nutrition Centre

Your heart will beat around 100,000 times per day, adding up to around three billion beats in an average lifetime.

Our response to stress includes a racing heart, tense muscles, shallow breathing and feeling alert. You have likely heard about the benefits of mindfulness meditation, exercise, and other stress-relieving lifestyle strategies. But, if you are feeling anxious, it can be hard to get your mind to focus long enough to meditate, and if exhausted, you may struggle to get out of bed, let alone go for a run.

How can you break the cycle of stress and exhaustion to build stressrelieving habits? Enter herbal adaptogens, a class of herbs known to support physical and mental performance under stress by helping relieve fatigue and get you feeling calmer.

Here are some of our favourite adaptogenic herbs you may wish to explore: • Rhodiola: A soothing herb which supports physical and mental endurance and relieves the symptoms of stress.

• Korean Ginseng: This stimulating herb packs a punch. If you are feeling flat and fatigued, it can give you the energy you need to get going.

• Withania: Shown to reduce the stress hormone, cortisol; this herb helps increase energy while also reducing feelings of stress.

A qualified health practitioner can help advise you on the right herbs and supplements to manage stress, or visit our website www.australiannutritioncentre.com.au to book a consultation.

The beating sound your heart makes is caused by the valves opening and closing.

The average human heart is the size of a fist. Blue whales have the largest hearts at the size of a piano, while the fairy fly (a type of wasp) has the smallest.

There are 96,000km of blood vessels in your body. Some capillaries in your body are ten times smaller than a human hair, meaning blood cells travel single-file through them.

42 August 2021 | www.pakmag.com.au

Consult your local health practitioner, doctor or pharmacist for advice on these topics first to ensure the best health outcomes.

Advertorial

MacKillop’s Highfliers Ready to Soar in 2022 High potential and gifted students are found across diverse family, socio-economic, language, cultural backgrounds and different geographic locations.

Here at MacKillop, we firmly believe that given optimal conditions, high potential can lead to high performance and achievement.

MacKillop Catholic College is excited to launch its new Academy for Creativity and Excellence, our ACE program, which will promote and support students of high potential to achieve their personal best. We are deeply committed to supporting the learning and achievement of all students. In 2022 students in Years 8 and 9 will be accepted into the Academy.

The aim of ACE is to identify students with potential, develop their talent and transform this potential into performance, through ability grouping and providing tailored learning experiences for students. ACE students will be challenged through a rigorous and differentiated curriculum. They will access a variety of cross-curricular learning and enrichment experiences, including a range of competitions and events run by universities and professional organisations. We want to support our ACE students as they develop the skills and knowledge required for specialised senior secondary pathways.

Academy classes offer a faster pace of study to enable students to focus on extending, refining, and using knowledge meaningfully through the development of higher-order thinking skills. Students will be encouraged to become creative and divergent thinkers, and take part in complex individual and collaborative problemsolving.

To participate in this program, students need to be performing at a high level in their academic studies, demonstrate consistently high attendance and positive behaviour and take part in co-curricular activities such Sport and the Performance Arts.

Students from other secondary schools are very welcome to apply to MacKillop’s ACE program. For further information contact Sarah Coleman, Associate Principal – Teaching and Learning. We are really looking forward to welcoming students into the ACE program – taking students with potential, developing their gifts and talents, and seeing them achieve their personal best.

Come and join us at MacKillop and “Grow with us” as we all strive to achieve our personal best.

Find out more about us and about enrolling at www.mackillopcatholiccollege.qld.edu.au

www.pakmag.com.au | August 2021 45

All Things Tweens and Teens

All Things Tweens & Teens The Power of Self-Belief STORY Bec Dent An unknown author once said: “A bird sitting on a tree is never afraid of the branch breaking, because her trust is not on the branch but on its own wings. Always believe in yourself.” What a powerful metaphor and message.

Often, we hold ourselves back from greatness, believing we aren’t ‘good enough’ to meet the challenge that feels ‘bigger’ than our abilities. But is that really the truth…. or, is it just a story we tell ourselves? What if we changed that narrative to something more positive and self-affirming, like; ‘I can do this, it may not be easy, but I am prepared and motivated and I will give it my best.’ That is all you can ask of yourself and others can ask of you – that you give it your best effort.

“Don’t Let Yesterday Take Up Too Much of Today.”

– Will Rogers STORY Bec Dent Nostalgia, hurt, regret or the desire to change the past, can keep us occupied with our ‘yesterdays’ and stuck there. ‘Living in the past’, makes it hard to ‘move past’ whatever is holding us there and into the ‘present’. We all know you can’t be in two places at once, the same applies to your thoughts… if you’re constantly thinking about the past, you can’t be in the moment today, making the most of ‘now.’

It’s also important not to get too carried away with the future as well – dreaming or worrying about what may be. While it’s great to have goals and ambitions, your future only happens with the choices and actions you take today – making ‘the present’ - the most important time of your life.

Whatever you want your tomorrow to be – you are making it happen today.

No matter what situation you face, trust in your own abilities to meet the challenge head on. You have so much greatness in you. In the words of Ralph Waldo Emerson - “What lies behind us, and what lies before us are but tiny matters compared to what lies within us.”

You’ve got this.

For more on this topic, tune into Episode 86 of the PakMag Parents Podcast- “Playing Small – Stop Shrinking Yourself to Fit Places You’ve Outgrown” with Dr Gail Saltz, acclaimed Psychiatrist, Psychoanalyst and best-selling author.

46 August 2021 | www.pakmag.com.au

As Tony Robbins has said – ‘energy flows where attention goes’. You need to ask yourself – where do you want your energy to flow? To things that have already happened, that are beyond your control… or things you can make happen now, or put into action for the goals you want to achieve tomorrow?

Advertorial

Encouraging Independence in the Lead Up to Starting School STORY Sarah Rowan, Head of Junior School, Peace Lutheran College As you prepare your child to start their very first year of school, you will have a lot of things going through your mind. You may be thinking about academics for your child or their social emotional wellbeing.

Or whether they know how to write their name, or can they recognise numbers and letters? Will they be with friends when they go to school?

Although all of these may well be valid, there is one more important aspect for Prep readiness – independence.

As parents, we love our children, unconditionally, and as part of this we have an overwhelming sense to make everything right for them or do everything for them in the pursuit of making sure they are happy. However, we need to find the balance so children learn to do things for themselves. Often, we will be surprised at just how independent they can be when we give them the opportunity to be so.

In the Prep classroom environment children need to be able to complete the following tasks independently: • Carry their own school bag • Unpack their school bag, placing items such as their lunch box, homework, reading folders etc. into the correct places within the classroom • Open and close their lunchbox

• Open and close their drink bottle and refill it when necessary • Open food wrappings such as on muesli bars, biscuits, or yoghurt containers • Put on their own socks and shoes (Velcro fasteners) • Button up their shirt, pull up the zip on their dress • Tasks associated with toilet routines like pulling up their own shorts, wiping by themselves and washing their hands Developing your child’s ability to do the above tasks will increase their confidence at being ready for ‘big school’.

Encourage your child to have conversations with others. Being able to speak with confidence and clearly communicate and express themselves is important.

Children thrive on routine. As parents, ensure you know the classroom routine and encourage your child to do these things as they come into school each morning.

Sure, be close by, with an encouraging word and redirection to task if necessary, but let them do it on their own.

The ability for children to take risks is an important skill to learn. Safe, loving environments assist this both at home and at school. Often, allowing this space helps create opportunities for children to rise far above our initial expectations.

www.pakmag.com.au | August 2021 49

Education

The Benefits of an Inclusive Education STORY Kimberlee Lynch

What is Inclusion?

Inclusion recognises the rights of every child to participate meaningfully in all aspects of community life. In a nutshell, it is about equality and fairness.

The practice of providing equal access to opportunities and resources for everyone. Inclusion ensures no one is disadvantaged.

Creating workplaces, schools and communities that put inclusion into practice is essential for people who have a lived experience of disability or belong to a minority group. Inclusion celebrates human diversity and views every child as unique.

Across the globe, students with disabilities are increasingly educated alongside their non-disabled peers in a practice known as inclusion. Inclusion happens when children are viewed as capable and valued contributors.

Education and Learning Should Be Accessible to All Firstly, let’s establish - all students learn differently.

There is no ‘one’ teaching approach that everyone will understand. Modern schools now implement various teaching strategies to help all students learn their best way. ‘Different’, shouldn’t be a term to be feared, but embraced. Different is normal - we are all a little different and there are so many ways to learn and teach to accommodate for these differences.

Barriers to inclusion can come through fear or a lack of confidence, understanding or attitude, however - it is everyone’s responsibility. Helping children understand how they learn best is empowering and provides a positive relationship with learning and schooling.

Research shows children feel and learn to the best of their abilities when their whole learning environment acknowledges, respects and views diversity positively.

Inclusive education is not a passing fad. It is a legallysupported, evidenced-based way to ensure the educational needs and rights of all learners are catered for. Inclusion is prominently featured in a number of international declarations, national laws and education policies.

The United Nations Committee in the Convention on the Rights of a Person with Disabilities states that every person with a disability has a right to education – ‘without discrimination and on the basis of equal opportunity.’ Our governing bodies need to ensure ‘an inclusive education system at all levels and lifelong learning directed to: (a) The full development of human potential and sense of dignity and self-worth, and the strengthening of respect for human rights, fundamental freedoms and human diversity; (b) The development by persons with disabilities of their personality, talents and creativity, as well as their mental and physical abilities, to their fullest potential; (c) Enabling persons with disabilities to participate effectively in a free society.’

The Disability Discrimination Act (1992) and the Disability Standards for Education (2005) require education and training service providers to support the rights of students with disability to access the curriculum on the same basis as students without a disability. Students with disability are entitled to rigorous, relevant and engaging learning opportunities drawn from age equivalent Australian Curriculum content on the same basis as students without disability.

However, an inclusive education it not limited to children with disabilities. It is also about ensuring the diverse learning needs of all students are met, including; students that have English as a second or additional language or dialect, Aboriginal students who have Aboriginal English as a first language (PETA) and students identified as gifted and talented (Gagne).

These are not homogeneous groups of students, and some students have characteristics across one or more of these elements.

Given this push towards accountability and successful outcomes for all, the topic of creating and maintaining effective inclusive schools is at the forefront of the education discussion.

Peter Stower, Director, Learning and Teaching at Townsville Catholic Education (TCE) said that inclusive

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Education

education is not just ensuring that all students are able to participate in curriculum with the same opportunities as their peers, but also considers how schools are developed and designed, including learning environments and activities so that all students can learn and participate together.

• all aspects of the learning process.

Physical environments that are accessible.

“One of the most important things you can do for your child is find a school that can support their individual needs, and promotes an environment that is inclusive.

Inclusive environments help students of all abilities.”

Mr Stower said.

Benefits

“Effective inclusive schools have a strong understanding of the individual strengths and requirements of every student and ensure they can fully participate in the same environment as their peers, learning the same age-equivalent curriculum, with necessary support and adjustments,” said Mr Stower.

Using Universal Design for Learning principles and quality first, differentiated teaching establishes a school environment that assumes participation and belonging. Teachers in inclusive classrooms cannot target the curriculum towards the average student, they provide students with multiple ways to engage, multiple representations of curriculum concepts and multiple means for students to express what they have learnt. Inclusive schools are dynamic and respond to the evolving needs of students.

Schools are a community and should create a sense of belonging and a safe and welcoming environment for all students. Wellbeing and care are critical to positive communities of learning as are the education and coaching of teachers, leaders and school staff around the best practices and the way of thinking about people, diversity, learning and teaching.

The functional needs of students may require adjustment to one or more of the following areas within a school: • Teaching and learning – curriculum and pedagogy to provide opportunities for each student to engage in age-appropriate learning • Communication – pedagogy and technology to support the way each student receives, processes, and communicates their learning • Personal care, health and safety – support for self-care, health management and specialised support staff • Access – the learning environment to optimise student participation and engagement with

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Decades of research shows clear and consistent evidence that inclusive educational settings provide substantial short and long-term benefits for students with and without disabilities, including higher rates of attendance, more positive attitudes towards diversity, better social skills, less disruptive behaviours and more developed personal values and ethics. As adults, students with disability who have been included are more likely to enrol in post-secondary education, be employed or live independently.

Several recent reviews have found that being educated alongside a student with a disability does not lead to negative consequences for non-disabled students.

The researchers noted that in inclusive schools that have successfully implemented inclusive practices, teachers employed strategies and teaching techniques that catered to the needs of all learners.

“A successful model of inclusion thoughtfully arranges the learning environment, designs curriculum and instruction to meet the needs of all students and delivers evidence-based intervention through quality learning and teaching.” Mr Stower said.

References: Hehir T., Grindal T., Freeman B., Lamoreau R., Borquaye Y. & Burke S. (2016). A Summary of the Research Evidence on Inclusive Education.

Head to www.allmeansall.org.au for resources and further information on inclusive education from the Australian Alliance for Inclusive Education.

Kimberlee Lynch is an experienced inclusive educator and leader. Driven by a strong sense of social justice she takes pride in leading systemic change to support inclusive practices in the education sector. As an Inclusive Education Coordinator her goal is to ensure all students can authentically engage in learning in spaces where they experience a true sense of belonging.

When not working, Kim can be found working on her PhD or road tripping and camping in destinations around Australia.

Advertorial

Providing a Steady, Unwavering Rhythm “In early childhood at Cairns Hinterland Steiner School, we provide a warm, nurturing, home-like environment filled with simple ‘open-ended’ playthings to encourage creative and imaginative free play” explains Ms Shelley Pollard, Early Childhood Coordinator. “During a child’s day there are times of the ‘in-breath’; these are times for quiet attention to what is happening, a time of inwardness when the children make craft, bake bread, sing songs and listen to oral stories. While times of the ‘out-breath,’ are times for expansion, a time to let go and turn their attention to the world in exploration and play.”

activities (games, bush walks). All of which provide a solid foundation for literacy and academic learning.

“Until Class One, the children are not introduced to an academic programme; they are simply allowed to be children. Research shows the overwhelming benefit of the role of play in supporting intellectual achievement and social wellbeing in children.” says Ms Shelley Bowen, Education Director at Cairns Hinterland Steiner School.

At Cairns Hinterland Steiner School, we offer three Early Childhood programs; ‘Sunbird’ for three to four-year olds, ‘Lilly Pilly’ for four to five-year olds, and ‘Rose Apple’ for five to six-year old ‘Prep’ children. In addition, we also run child focussed Playgroup sessions.

In the first seven years of life, the young child is characterised by a gesture of trust and openness toward the world. They absorb sense impressions right into their being without the reflective or analytical skills of the older child or adult. “As teachers, we strive to be worthy of imitation and to provide examples of wholesome, purposeful work for the children to imitate.” says Ms Shelley Pollard, Early Childhood Coordinator.

In Rose Apple, we deliver a unique play-based Prep curriculum, where in an average week, the children have periods of free play (often involving construction activities, role playing, pretend play), artistic activities (painting, modelling, music, movement), practical activities (cooking, gardening, craft), oral literacy and language (story-telling, puppet shows) and physical

Join us for our Spring Fair, Saturday 28 August 2021 from 10.00am, and feel our unique community spirit!

Dance the Maypole, see our students perform in their choir and music ensembles, enjoy wholesome food and drink and join in with the activities and games for children and adults. All are welcome. Contact the school for more information admin@chss.qld.edu.au or 4093 8809.

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Daddy Diary

Daddy Diary When I was a kid, camping was camping. I have fond memories of leaky tents, musty sleeping bags and sharp rocks poking my back as I slept. Camping was rough and unglamorous, and that was fine for 13-yearold Cliffo. But the now old and haggard 36-year-old Cliffo, who wakes up with a sore back for no reason (people over the age of 30 get this) - wants no part of this “camping”. Thank the good lord for what I now regard as our family “glamping” holidays.

My little family recently spent five nights right here at the Big 4 Cairns Coconut Resort. The ensuited cabin we called home was practically Buckingham Palace compared to the camping I remember. The first modern comfort our luxurious getaway offered… electricity.

What an incredible invention it is. Electricity made

Head to Parents and Kids of North Queensland YouTube Channel to see Bree’s up close interview with Cliffo.

lighting the night as easy as the flick of a button. No more fighting with matches and kindling. Pure heaven.

Plus, the microwave, toaster and kettle worked a lot better with electricity flowing through them.

If I’m to be totally real - the cabin life is nothing like the camping adventures I went on with my mates as a teen.

The comfy beds, hot showers, box aircon, little TV in the wall (god forbid my 2-year-old misses his Bluey fix) and flushable toilet were all mod cons I’m now happy to have on our family getaways. The cabin life is like camping for cheaters. You’re still in a caravan park, so the getaway has that chilled campy vibe - you just retire to a tiny house that doesn’t smell like a musty old tent that’s been stored in the garage roof for the last 12 months.

Power to the people (not literally) who rough it with their families. But it’s not for me. The creature comforts teamed up with the playgrounds, pool, water park, jumping pillow and minigolf is just the kind of glamping this guy and his family now enjoy. Oh, and did I mention they had beer on tap. Won’t get that out of a tree in the bush.

Cliffo Hit 103.1

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Entertainment

Check it Out The Gimuy Fish Festival When: Sunday, 8 August, 10.00am - 4.00pm | FREE entry | G - All ages welcome Where: Fogarty Park, Cairns Esplanade More info: www.gimuyfishfestival.com The Gimuy Fish Festival celebrates culture, community and culinary delights. Believing we all play a part in ensuring the environment we live in is strong and resilient, the Gimuy Walubara Yidinji, Tribal Authority of Cairns, invites everyone who loves this region to unite on issues of sustainability, indigenous biocultural diversity and natural wealth. Enjoy the Gimuy Cook-off, Yidinji dancers, local bands, stalls and kids activities. You can also create your own sea creature from recyclable materials in a workshop for families on the day.

Cairns Festival When: Friday 27 August Sunday 5 September Where: Tanks Arts Centre, Munro Martin Parklands, CPAC, Cairns Esplanade More info: www.cairnsfest.com.au ​​ Cairns Festival kicks off this month, providing the ultimate mixed bag for family fun. From the City Lights to live performances and exhibitions, this years’ festival is a sure-fire way to entertain and make the most out of Cairns living. Make sure to hit the Esplanade on Saturday, 28 August for the Grand Parade at 5.30pm and the Fireworks Spectacular to follow - it’s guaranteed to impress even the littlest of the bunch! Check out the full program online and take your pick, with free and ticketed events across the city, there’s no excuse to miss the fun.

Cairns Tropical Writers Festival When: Friday 13 August - Sunday 15 August Where: Pullman Cairns International, 17 Abbott St, Cairns City More info: www.cairnstropicalwritersfestival.com For Adults: This biennial event brings together our region’s writers and readers with acclaimed authors to inspire and feed literary minds. CTWF2021 will be a hyper-local celebration strongly focused on FNQ, particularly First Nations including the Torres Straits, World Heritage reef and rainforest environments, and the urgent social, cultural, environmental and economic challenges for the future of the planet. The festival offers opportunities to participate in a wide range of book writing and publishing sessions, seminars, masterclasses and workshops, panel discussions and other ticketed events, providing inspiration and nurturing creative aspirations.

For Children and Youth: The Festival is also running an exciting Youth Program from 12 - 16 August, with engaging events for pre-schoolers through to young adults. Local and visiting authors, and students, will present student and teacher workshops, panel sessions, performances, readings, a Big Book Club, and the launch of a FNQ young writers anthology project. The program provides unique opportunities for regional youth to develop their writing skills, showcase their work, share their love of reading and explore writing genres, forms and mediums.

The Great Pyramid Race When: Saturday, 21 August Where: Norman Park, Gordonvale More info: www.pyramidrace.com.au The Great Pyramid Race is arguably the toughest of its kind on the planet, and requires a high-level of fitness to compete in. If that sounds like you - there’s still time to register. However, there’s other races to get in on the action including Race to the Base, the Half Pyramid Race, the Charity Race or even the Junior 1800m Race for runners 7 - 17 years. You can also just head along and cheer on those participating… everyone needs and would appreciate the support.

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Photo credit: Derek Williams

Check Out These Incredible Exhibitions at Bulmba-ja Arts Centre Open: 10.00am - 5.00pm (Monday - Friday), 10.00am - 1.00pm (Saturday) | FREE entry More Info: www.arts.qld.gov.au/bulmba-ja Robert Tommy Pau - Torres Strait Enlightenment: 150th Anniversary of Coming of the Light - Runs until 28 August Bulurru Dagil-ndu “The people are strong, the spirit is strong, the creator is strong” - Runs until 4 September Mornington Island Art: Legacies Living On - Runs until 4 September

CIAF - Cairns Indigenous Art Fair When: Tuesday, 17 August - Sunday, 22 August Where: Cairns Convention Centre, Tanks Arts Centre, Cairns Art Gallery, Cairns City Library, Bulmba-ja Theatre / NorthSite Contemporary Arts, Munro Martin Parklands, Cairns Esplanade, Courthouse Gallery More info: www.ciaf.com.au, tickets: www.ticketlink.com.au CIAF is Australia’s premier Indigenous Art Fair, strengthening and celebrating culture, creating opportunities for artists, and cultural exchange between Aboriginal and Torres Strait Islanders and visitors. There are many events to attend during the week including special Indigenous Storytime Sessions at Cairns City Library on Wednesday and Thursday - where children and parents can enjoy stories, songs and dance from Bama and Torres Strait Islander artists/performers.

From Friday to Sunday head to the Cairns Convention Centre for the incredible Art Fair inspired by this year’s theme Sacred. You can also purchase art, craft and jewellery from the artists at the Art Market, participate in art workshops and watch demonstrations, enjoy live music and cultural dance performances.

TARGA Great Barrier Reef When: Thursday, 2 September Sunday, 5 September Where: Cairns, More info: targa.com.au TARGA Great Barrier Reef returns to the Far North, with a few exciting additions to the course. Everything will kick off on the 2nd with a Super Stage at the Cairns Showgrounds, with tickets to the event going on sale from August 9. Signature stages including the Kuranda Range and the Gillies Range return before the second Super Stage and final stage around the streets of Innisfail on September 5.

Car lovers of all ages can also enjoy TARGAfest at Fogarty Park on Sunday, 5 September. It’s a free community event wrapping up TARGA with a fun, family day out.

Carnival on Collins

Cairns Art Gallery

When: Sunday, 5 September, 9.00am - 3.00pm | FREE entry | G Where: Tanks Arts Centre and Cairns Botanic Gardens More info: www.cairnsfest.com.au

Open: 9.00am - 5.00pm (Monday - Friday), 10.00am - 5.00pm (Saturday) and 10.00am - 2.00pm (Sunday) | FREE entry Where: Cnr Abbott and Shields Street, Cairns City More info: www.cairnsartgallery.com.au

Wrapping up Cairns Festival is the fun and festive Father’s Day tradition that is - Carnival on Collins! Showcasing and celebrating our tropical lifestyle with a range of free activities and entertainment for the family, including; live music, workshops, exhibitions and a huge variety of market stalls offering local art and craft, produce, plants, food and refreshments. Treats for everyone (including Dad) can be found here.

Ritual: The Past in the Present explores the many complex narratives, histories, traditions, beliefs and issues which inform art produced by contemporary artists in Australia and other cultures in these regions. Runs until 22 August.

Ritual - Beating Hearts - explores the traditional rituals of First Nation Turtle Island (Canadian) and American Indians and loss of cultural identity resulting from colonisation. Runs Until 22 August. www.pakmag.com.au | August 2021 59

What’s On SUNDAY 1 AUGUST National Tree Day treeday.planetark.org Talk Read Play Sing - City Library Runs weekly on Sundays City Library www.cairns.qld.gov.au/library 9.30am - 11.30am / FREE / Children 0 - 5 years and their parents / carers Tour of the Tropics Day 3, Cairns Esplanade www.tourofthetropics.com.au G Olympics Live presented by Westpac - live streaming of Tokyo 2020 Runs until 8 August Cairns Esplanade, near the Lagoon www.cairns.qld.gov.au/whats-on 10.00am - 10.00pm daily / FREE /G Space+Place: Taggin in the Park (OzTag) Runs weekly on Sundays until 12 September Shang Park, Long St, Mooroobool Cairns Safer Streets 5.00pm - 6.00pm / FREE / 6 - 12 years, 13 - 17 years Exhibition: Contemporary Indigenous Textiles from Australia’s Tropic Zone Runs until 4 September The Court House Gallery www.cairnsartgallery.com.au 10.00am / FREE / G The Sporting Wheelies and Disabled Association’s Cairns Wheelchair Basketball Program Runs Sundays 11.00am for Beginner and Junior training sessions and 1.00pm for the game Cairns Basketball, 289 Aumuller Street Cairns Hoopsnakes 11.00am and 1.00pm / first two sessions for new members are FREE / G MONDAY 2 AUGUST Laughing Heart Comedy – Stand Up Comedy Runs every Monday The Paramour Cabaret Theatre www.paramourtheatre.com Doors open 6.30pm, show 7.00pm / $8.00 / 18 +

With HIT 103.5’s Cliffo & Gabi

Guided Tour of the Gardens Runs weekly, Monday - Friday (excluding public holidays) Leaving from the Friends House, Flecker Gardens P 4032 3900, www.botanicfriendscairns.org.au 10.00am / FREE / G Baby Rhyme Time Runs Weekly on Mondays Earlville Library www.cairns.qld.gov.au/library 10.00am - 10.30am / FREE / Babies 2 years and under and their parents / carers Morning Storytime Runs Weekly on Mondays Manunda Library www.cairns.qld.gov.au/library 10.00am - 10.30am / FREE / Children 3 - 5 years and their parents / carers Afternoon Storytime Runs Weekly on Mondays Manunda Library www.cairns.qld.gov.au/library 4.00pm - 4.30pm / FREE / Children 3 - 5 years and their parents / carers Games in the Park Runs weekly on Mondays until 6 September Murray Street Park, Manoora Cairns Safer Streets 3.30pm - 4.30pm / FREE / targeted to 8 - 12 years, open to all ages Youth Gym Runs weekly on Mondays until 6 September Manunda Hawks Club House Cairns Safer Streets 4.00pm - 5.00pm / FREE / 12 years + Bouldering - Active Living Class Runs weekly on Mondays Bouldering Park (Cairns Esplanade, near the Kerwin St intersection) www.cairns.qld.gov.au/whats-on 5.00pm - 6.00pm / FREE / G TUESDAY 3 AUGUST Baby Rhyme Time Runs weekly on Tuesdays Earlville Library www.cairns.qld.gov.au/library 10.00am - 10.30am / FREE / Babies 2 years and under and their parents / carers Morning Storytime Runs weekly on Tuesdays

Please check with individual businesses before visiting during these uncertain times.

Stratford, Smithfield Libraries www.cairns.qld.gov.au/library 10.00am - 10.30am / FREE / Children 3 - 5 years and their parents / carers Afternoon Storytime Runs weekly on Tuesdays Stratford and Smithfield Libraries www.cairns.qld.gov.au/library 4.00pm - 4.30pm / FREE / Children 3 - 5 years and their parents / carers Zumba - Active Living Program Runs Weekly on Tuesdays Fogarty Park, Cairns Esplanade E ActiveLiving@cairns.qld.gov.au 5.30pm - 6.30pm / FREE / G All ages welcome Beach Volleyball Active Living Program Runs weekly on Tuesdays Cairns Esplanade Beach Volleyball Court E ActiveLiving@cairns.qld.gov.au 5.30pm - 6.30pm / FREE / G All ages welcome Tropical Babies Yoga Pregnancy Yoga Runs Tuesdays and Thursdays Cairns Birth Collective, Parramatta Park Tropical Babies Yoga, www. tropicalbabiesmidwifery.com.au 5.30pm / $20.00 Street Soccer Runs weekly on Tuesdays until 7 September Cairns West State School, Manunda Cairns Safer Streets 2.30pm - 3.30pm / FREE / targeted to 8 - 12 years, open to all ages

WEDNESDAY 4 AUGUST Baby Rhyme Time Runs Weekly on Wednesdays Manunda Library www.cairns.qld.gov.au/library 10.00am - 10.30am / FREE / Babies 2 years and under and their parents / carers Morning Storytime Runs Weekly on Wednesdays City Library www.cairns.qld.gov.au/library 10.00am - 10.30am / FREE / Children 3 - 5 years and their parents / carers Afternoon Storytime Runs weekly on Wednesdays City Library www.cairns.qld.gov.au/library 4.00pm - 4.30pm / FREE / Children 3 - 5 years and their parents / carers Chi Gong and Flow Yoga Active Living Program Runs weekly on Wednesdays Fogarty Park, Cairns Esplanade E ActiveLiving@cairns.qld.gov.au 6.30am - 7.30am / FREE / G All ages welcome Fitness for All Active Living Program Runs weekly on Wednesdays Harald Falge Park, Manunda E ActiveLiving@cairns.qld.gov.au 5.00pm - 6.00pm / FREE / G All ages welcome Aqua Zumba Runs weekly on Wednesdays Cairns Esplanade Lagoon E ActiveLiving@cairns.qld.gov.au 5.30pm - 6.30pm / FREE / G All ages welcome

Hip Hop Afro Dance Runs weekly on Tuesdays until 7 September Cominos Place Park, Manunda Cairns Safer Streets 3.30pm - 4.30pm / FREE / targeted to 8 - 12 years, open to all ages

Skate Session Active Living Class Learn from a qualified skateboard coach Edmonton Skate Park, Todd Park www.cairns.qld.gov.au/whats-on 4.00pm - 5.00pm / FREE / G - A ll ages welcome

EDOR (fast-moving, traditional Indigenous game) Runs weekly on Tuesdays until 7 September Shang Park, Mooroobool Cairns Safer Streets 5.00pm - 6.00pm / FREE / targeted to 8 - 12 years, open to all ages

Women’s Song Drum Circle Runs weekly on Wednesdays Cairns Birth Collective, Parramatta Park www.eventbrite.com.au , cairnsbirthcollectivefnq 6.00pm - 7.30pm / $20.08 / Women and babes in arms welcome www.pakmag.com.au | August 2021 61

What’s On WEDNESDAY 4 AUGUST Karate Kids Runs weekly on Wednesdays until 8 September Cairns West State School, Manunda Cairns Safer Streets 2.45pm - 3.45pm / FREE / 8 years + Deadly Ninjas Runs weekly on Wednesdays until 8 September Harald Falge Park, Manunda Cairns Safer Streets 4.00pm - 5.00pm / FREE / targeted to 8 - 12 years, open to all ages Skateboarding Runs weekly on Wednesdays until 8 September Shang Park, Mooroobool Cairns Safer Streets 4.00pm - 5.00pm / FREE / targeted to 8 - 12 years, open to all ages THURSDAY 5 AUGUST Pilates - Active Living Program Runs weekly on Thursdays Fogarty Park, Cairns Esplanade E ActiveLiving@cairns.qld.gov.au 6.30am - 7.30am / FREE / G All ages welcome

Earlville Library www.cairns.qld.gov.au/library 110.00am - 10.30am (Morning) 4.00pm - 4.30pm (Afternoon) / FREE / Children 3 - 5 years and their parents / carers Basketball Runs weekly on Thursdays until 9 September Cairns West State School, Manunda Cairns Safer Streets 2.30pm - 4.00pm / FREE / targeted to 8 - 12 years, open to all ages Hockey Fun Zone Runs weekly on Thursdays until 9 September Balaclava State School, Mooroobool Cairns Safer Streets 2.45pm - 3.45pm / FREE / targeted to 8 - 12 years, open to all ages Skate Session - Active Living Class Learn from a qualified skateboard coach Skate park, Coastwatcher Park, Trinity Beach www.cairns.qld.gov.au/whats-on 4.00pm - 5.00pm / FREE / G - All ages welcome FRIDAY 6 AUGUST

Fitness for All Active Living Program Runs weekly on Thursdays Sims Esplanade, Yorkey’s Knob E ActiveLiving@cairns.qld.gov.au 5.00pm - 6.00pm / FREE / G All ages welcome

“Fitness for All” - Active Living Program (North Trinity Beach) Runs weekly on Fridays North Trinity Beach Esplanade E ActiveLiving@cairns.qld.gov.au 9.00am - 10.00am / FREE / G - All ages welcome

Zumba - Active Living Program Runs weekly on Thursdays Norman Park, Gordonvale E ActiveLiving@cairns.qld.gov.au 5.00pm - 6.00pm / FREE / G All ages welcome

Zumba - Active Living Program (Edmonton) Runs weekly on Fridays Ravizza Park, Edmonton E ActiveLiving@cairns.qld.gov.au 5.30pm -6.30pm / FREE / G - All ages welcome

Great Barrier Reef Festival Runs until Sunday 8 August Airlie Beach www.greatbarrierreeffestival. com.au and Great Barrier Reef Festival G St Monica’s College Open Evening St Monica’s College St Monica’s College Cairns 4.00pm - 5.30pm / FREE / G Baby Rhyme Time Runs Weekly on Thursdays City, Smithfield and Stratford Libraries www.cairns.qld.gov.au/library 10.00am - 10.30am / FREE / Babies 2 years and under and their parents / carers Morning and Afternoon Storytime Runs Weekly on Thursdays

WOW Festival and Spinifex Gum Runs until Saturday 7 August CPAC Theatre and Tanks Arts Centre www.ticketlink.com.au Tickets from $20.00 / PG Baby Rhyme Time Runs Weekly on Fridays Smithfield Library www.cairns.qld.gov.au/library 10.00am - 10.30am / FREE / Babies 2 years and under Touch Football Runs weekly on Fridays until 10 September Shang Park, Mooroobool Cairns Safer Streets 5.00pm - 6.00pm / FREE / targeted to 8 - 12 years, open to all ages

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Apfelfest - Apple Fest German Club Cairns, Bungalow German Club Cairns 5.00pm - 11.00pm / FREE Entry / G Cairns Voice Studio Musical Theatre Showcase 2021 The Paramour Cabaret Theatre Cairns Voice Studio, www.trybooking.com 6.15pm and 8.15pm / $26.00 MakerSpace: Edison Robots (Basic) Atherton Library Tablelands Libraries 3.30pm / FREE / 6 years + (bookings essential) SATURDAY 7 AUGUST Aqua Aerobics Active Living Program Runs weekly on Saturdays Cairns Esplanade Lagoon E ActiveLiving@cairns.qld.gov.au 9.00am - 10.00am / FREE / G All ages welcome Ocean’s 8 Starry Night Cinema Starry Night Cinema 7.30pm / FREE - $40.00 / G Saturday Storytime Runs weekly on Saturdays Earlville, Smithfield and City Libraries www.cairns.qld.gov.au/library 10.00am - 10.30am / FREE / Children 3 - 5 years and their parents / carers Indonesian Festival Western Lawn, Cairns Esplanade Cairns Indonesian-Australian Association Inc. 10.00am - 7.00pm / FREE Entry / G Far Northern Brass presents ‘Just Cause’ The Salvation Army Hall, 72 Hoare Street, Manunda www.farnorthernbrass.com 6.30pm / $5.00 / G Far North Queensland Relay for Life Barlow Park CCQ - Far North Queensland, www.relayforlife.com.au Brettacorp Inc. National Tree Day Revegetation Old Tully Road, Maadi treeday.planetark.org 8.00am - 2.00pm / FREE / G SUNDAY 8 AUGUST The Gimuy Fish Festival Celebrating culture, community and culinary delights Fogarty Park, Cairns Esplanade www.gimuyfishfestival.com 10.00am - 4.00pm / FREE entry / G - All ages welcome

TUESDAY 10 AUGUST Rhymetime Herberton Library Tablelands Libraries 10.00am - 10.30am / FREE (bookings essential) / Children 0 5 years and parents and carers WEDNESDAY 11 AUGUST Mindful Pregnancy Yoga Runs every Wednesday until 8 September (5 weeks) Dragonfly Zen, Grafton Street, Cairns City Cairns Pregnancy Yoga 5.30pm - 7.00pm / $125.00 Making Picture Books Made Easy with Aleesah Darlison Atherton Library Tablelands Libraries 10.00am - 12.00pm / FREE Baby Rhymetime Atherton Library Tablelands Libraries 9.00am / FREE (bookings essential) / Children 0 - 2 years and their parents and carers Rhymetime Atherton Library Tablelands Libraries 9.30am / FREE (bookings essential) / Children 2 - 5 years and their parents and carers THURSDAY 12 AUGUST Rhymetime at Malanda Library Malanda Library Tablelands Libraries 10.00am - 10.30am / FREE (bookings essential) / Children 0 - 5 years and their parents and carers Rhymetime at Ravenshoe Library Ravenshoe Library Tablelands Libraries 10.30am - 11.00am / FREE (bookings essential) / Children 0 5 years and parents and carers FRIDAY 13 AUGUST Cairns Tropical Writers Festival Runs until Sunday 15 August Pullman Cairns International www.cairnstropica lwritersfestival.com Various Times / Various Pricing Cairns Business Women’s Club Business and Bubbles Oaks & Vine - Races Theme cbwc.org.au/events/ 5.30pm / $39.00 (members), $49.00 (non-members) / 18 +

Please check with individual businesses before visiting during these uncertain times.

What’s On

With Triple M’s Elliott

FRIDAY 13 AUGUST

SUNDAY 15 AUGUST

WEDNESDAY 18 AUGUST

CraftAlive Cairns Runs until Sunday 15 August Fred Moule Pavilion, Cairns Showgrounds www.craftalive.com.au 9.00am - 4.00pm daily / $25.00 (multi-day), $15.00 (Adult), $14.00 (Student), children 14 and under FREE / G

CQ University On Campus Open House CQUni Cairns, Corner Abbott Street and Shields Street www.cqu.edu.au/open 9.00am - 11.00am / FREE

Peace Lutheran College Open Day Peace Lutheran College, Kamerunga www.plc.qld.edu.au 3.30pm - 6.30pm / FREE register to attend on their website / G

MakerSpace: Edison Robots (Intermediate) Atherton Library Tablelands Libraries 3.30pm / FREE (bookings essential) / 8 years + SATURDAY 14 AUGUST CQ University Interactive Virtual Open Day Online www.cqu.edu.au/open 9.00am - 1.00pm / FREE / 0 - 5 years Surf Life Saving North Queensland - NQ Carnival Runs until Sunday 15 August Palm Cove Esplanande Surf Life Saving North Queensland 8.00am / G Anchor Down - Mini Music Fest Hemingway’s Brewery Port Douglas Hemingways Port Douglas 3.00pm / $12 presale or $15 door Mt Carbine Bull and Bronc Ride Mt Carbine Rodeo Grounds Mt Carbine Bull & Bronc Ride Saturday 10.00am - Sunday 2.00am / Cash only event, $10.00 -$15.00, Under 5 FREE

Dynamic in a Dress Series, Race 3 5km - 11 years +, 10km - 13 years +, 21.1km - 16 years + Redlynch State College www.dynamicrunning.com.au 6.00am - 8.00am / $25.00 $60.00 / 11 years + (different age restrictions apply for different distances) Cairns Botanic Gardens BioQuest with QuestaGame Centenary Lakes Nature Play Space www.eventbrite.com 9.30am and 10.30am / FREE / G MONDAY 16 AUGUST Othello Runs until Saturday 21 August Bulmba-ja Arts Centre www.ticketlink.com.au, www.arts.qld.gov.au/bulmba-ja 7.00pm (Mon, Fri), 8.00pm (Wed), 1.00pm and 6.00pm (Sat) / Tickets from $19.00 / M 15 + TUESDAY 17 AUGUST St Augustine’s College - Cerise and Blue Open Night St Augustine’s College www.sac.qld.edu.au/events 5.00pm - 7.30pm / FREE / G Cairns Indigenous Art Fair (CIAF) Runs until Sunday 22 August www.ciaf.com.au

CIAF Symposium Cairns Convention Centre www.ticketlink.com.au, www.ciaf.com.au 9.00am / $30.00 / PG CIAF Storytime Sessions Stories and songs from Bama artists/performers Cairns City Library www.ciaf.com.au, P 4O44 372O 10.30am - 11.30am / FREE Bookings essential / G Storytime at Malanda Library Malanda Library Tablelands Libraries 10.30am - 11.00am / FREE / G THURSDAY 19 AUGUST CIAF 2021 Opening Night Party Cairns Convention Centre www.ticketlink.com.au , www. ciaf.com.au 6.30pm / $40.00, children 1 - 14 years FREE / G Of Spirit and Story - CIAF 2021 Fashion Performance Runs until Friday 20 August Tank 3, Tanks Arts Centre www.ticketlink.com.au , www. ciaf.com.au 2.00pm (Thurs), 6.00pm and 8.30pm (Friday) / $30.00 $65.00 / PG

CIAF Storytime Sessions Stories, songs and dance from Torres Strait Islander artists/performers Cairns City Library www.ciaf.com.au, P 4O44 372O 10.30am - 11.30am / FREE Bookings essential / G “COVan” - COVID-19 Mobile Vaccination Van Mossman Hospital douglas.qld.gov.au 8.30am - 1.00pm / FREE walk-in’s welcome or book an appointment by calling 1800 861 863 FRIDAY 20 AUGUST Cairns Indigenous Art Fair (CIAF) - Art Fair, Art Market, Art Workshops and Demonstrations, Live Music and Cultural Dance Runs until Sunday 22 August Cairns Convention Centre www.ciaf.com.au 9.00am - 5.00pm (Fri and Sat), 10.00am - 4.00pm (Sunday) / FREE / G CIAF 2021 Comedy Up Late Tank 5, Tanks Arts Centre www.ticketlink.com.au , www.ciaf.com.au 10.00pm / $20.00 / R 18+ Tableland Roller Derby League’s Roller Disco Runs every third Friday Atherton State High School Hall www.whatsontablelands.com.au 7.00 pm - 9.00 pm / $10.00 with skate rental, $5.00 for BYO skates, $30.00 for families / G

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What’s On FRIDAY 20 AUGUST Science After Dark: A Night At The Library Celebrating National Science Week Atherton Library Tablelands Libraries 5.30pm - 7.30pm / FREE / G SATURDAY 21 AUGUST The Great Pyramid Race Norman Park, Gordonvale / Walsh’s Pyramid www.pyramidrace.com.au 7.00am / $2.00 - $100.00 donation / G Red Beret Hotel Cairns Cup Ladies Day Cannon Park Racecourse www.cairnsjockeyclub.com.au Adults from $20.00, children (6 - 17) $10.00, children Under 5 - FREE / G CIAF 2021 - Music in the Park Munro Martin Parklands www.ticketlink.com.au , www.ciaf.com.au 6.00pm / $40.00, Children under 12 months do not require a ticket, Children aged 1 - 11 free but required to book a complimentary ticket / PG

Sign Time! Night walk on the Cairns Esplanade Practice Auslan skills Cairns Esplanade signtime@deafservices.org.au 6.00pm - 8.00pm / FREE (RSVP Required) Cairns Port Douglas Trail Ultra Runs until 22 August Cairns - Port Douglas www.cairnsportdouglas trailultra.com.au Various registration costs Wrestling Robots | National Science Week Malanda Library Tablelands Libraries 10.30am / FREE / 5 years + THURSDAY 26 AUGUST Cairns Youth and Careers Expo Fred Moule Pavilion, Cairns www.bla.org.au/cairns-careersexpo 9.00am - 6.00pm / FREE / G (Years 10, 11, 12 Students and general public)

Cairns Festival - City Lights Runs until Sunday 5 September City Library, Abbott Street www.cairnsfest.com.au 7.00pm nightly / FREE / G Kultur Abend - A Night of German Culture German Club Cairns, Bungalow German Club Cairns 5.00pm - 11.30pm / FREE Entry / G SATURDAY 28 AUGUST Cairns Festival - Grand Parade and Fireworks Cairns Esplanade www.cairnsfest.com.au 5.30pm - 7.30pm / FREE / G Cairns Hinterland Steiner School Spring Fair Cairns Hinterland Steiner School admin@chss.qld.edu.au 10.00am / FREE / G Red Beret Hotel Cairns Cup Day Cannon Park Racecourse www.cairnsjockeyclub.com.au Adults from $20.00, children (6 17) $10.00, Under 5’s FREE / G

FRIDAY 27 AUGUST

SUNDAY 29 AUGUST

Cairns Festival Runs until Sunday 5 September www.cairnsfest.com.au

Missy Higgins Live Munro Martin Parklands www.cairnsfest.com.au 4.00pm / $82.00 / PG

Regular Markets Rusty's Markets

Holloways Beach Markets

Gordonvale Cottage Markets

Date: Every Friday and Saturday Time: 5.00am - 6.00pm Date: Every Sunday Time: 5.00am - 3.00pm Location: 57 - 89 Grafton St, City

Date: 2nd Sunday of the month Time: 8.00am - 1.00pm Location: Holloways Beachfront

Date: 1st Saturday of the month February to December Time: 7.00am - 12 noon Location: Norman Park, Gordonvale

Palm Cove Markets

Date: 2nd Sunday of the month Time: 9.00am - 3.00pm Location: Mount Sheridan Plaza

Date: 1st Sunday of the month April to November Time: 8.00am – 2.00pm Location: Williams Esplanade

The Market Place Date: 3rd Sunday of the month Time: 9.00am - 2.00pm Location: The Pier Cairns

Malanda Markets Date: 3rd Saturday of the month Time: 7.00am - 12.30pm Location: Malanda Showgrounds

Mossman Community Markets Date: Every Saturday Time: 7.00am - 1.00pm Location: 3 - 5 Foxton Ave, Mossman

Mount Sheridan Plaza Markets

Kuranda Original Rainforest Markets

Heat 1: Passport to Airlie (Live Music) Skypark Cairns by AJ Hackett, Smithfield Passport To Airlie, www.airliebeachfestival ofmusic.com.au 12.00pm - 7.00pm Cairns Colour Frenzy Fun Run Cairns Esplanade (near Pirate Ship playground) www.colourfrenzy.com.au 8.15am / $5.00 - $37.50, Companion card holders FREE / G Health Happiness and Harmony Expo Tablelands Merrilands Hall, Atherton Health Happiness & Harmony EXPO Tablelands 9.00am - 3.00pm / FREE / G THURSDAY 2 SEPTEMBER Targa Great Barrier Reef Runs until Sunday 5 September www.targa.com.au SUNDAY 5 SEPTEMBER Carnival on Collins Tanks Arts Centre and Cairns Botanic Gardens www.cairnsfest.com.au 9.00am - 3.00pm / FREE entry / G

Time: 4.30pm - 10.30pm Location: 71 - 75 The Esplanade

Port Douglas Markets Date: Every Sunday Time: 7.30am - 1.30pm Location: Market Park

Woree Markets

Date: Open every day excluding Tuesday and Wednesday Time: 9.30am - 3.00pm Location: 7/13 Therwine St

Date: 3rd Sunday of every month Time: 8.00am – 1.00pm Location: Cannon Park Racecourse Car Park

Date: 2nd Sunday of the month Time: 7.00am - 12 noon Location: Archers Creek Rest Area, Kennedy Highway

Kuranda Heritage Markets

Koah Monthly Markets

Atherton Lions Club Indoor Markets

Tolga Markets

The Ravenshoe Lions Archer Creek Markets

Date: 2nd Sunday of the Month Time: 7.00am - 12 noon Location: Merriland Hall (Robert St)

Yungaburra Markets Date: 4th Saturday of the month Time: 7.30am - 12.30pm Location: Bruce Jones Market Grounds

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Date: Open Thursday to Sunday Time: 10.00am - 3.00pm Location: 2 Rob Veivers Dr Date: 1st Sunday of the month Time: 7.30am - 12 noon Location: Morrow Park Racecourse

Herberton Markets Date: 3rd Sunday of the month Time: 7.00am - 12 noon Location: Wondecla Showgrounds

Night Markets Date: Open every day

Date: 1st Saturday of the Month Time: 8.00am – 12 noon Location: Koah Hall, Koah Road

Mareeba Markets Date: Every 2nd and 5th Saturday of the month Time: 7.30am – 12.30pm Location: Mareeba Centenary Park, Byrnes St

Tumoulin Country Markets Date: 4th Sunday of the month Time: 8.00am – 12.00pm Location: Tumoulin Railway Station, Tumoulin Rd

Please check with individual businesses before visiting during these uncertain times.